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From a series of recipes by Xali: Flax and Chia with Nuts, Yoghurt & Berries

Food & Wine

From a series of recipes designed by Xali: Crunchy Wombok & Nut Salad

Xali is Australia’s first training, dietary and wellness program to cater to women going through biological changes with a focus on perimenopause and menopause. Created by Northern Rivers resident Naz de Bono, Xali is a daily personalised program that provides workouts, recipes, education and support to women based on the 4 pillars of Move, Eat, Learn & Connect. Xali creates recommendations for women bursting with energy but also provides options for the days when they want to pull back. Crunchy Wombok & Nut Salad Wombok is also known as Chinese cabbage, napa cabbage or siu choy. It belongs to the family Brassicaceae, commonly known as the brassica or mustard family. This is a great recipe if you have wombok on hand and you will also need to have a batch of our Cashew Cream Mayo available too. Serves: 1 Ingredients: ● ¼ wombok, shredded ● 1 whole celery stick, finely chopped ● ¼ red capsicum, finely shredded ● ¼ cup walnuts, finely chopped ● ¼ cup raw cashews, roughly chopped ● 1 ½ tbsp cashew sauce ● 1 tsp black sesame seeds ● ¼ tsp salt ● ¼ tsp cracked black pepper ● Edible flowers to garnish Method: 1. Combine shredded wombok, celery, red capsicum, cashews and walnuts in a large bowl. 2. Fold in 1 tbsp Cashew Cream Mayo and toss well. 3. Smear remaining Cashew Cream Mayo onto a serving plate. 4. Top with salad and sprinkle with black sesame seeds, season with salt and crackled white pepper and garnish with edible flowers. Cashew Cream Mayo: If you have never tasted a plant-based nut sauce or cashew cream, you are in for a treat - and it's really easy too! *This recipe requires about 24 hours including soaking and fermenting time. Ingredients: ● 2 cups raw cashews, soaked 1 hour minimum ● ¾ cup water ● 1 tsp probiotics, powder from 1 capsule ● ½ tsp white miso paste, or to taste ● 1 tsp salt, or to taste Method: 1. Soak the cashews for at least 1 hour, but no more than 4. Do not over-soak them as they can become slimy and may discolour. Drain the cashews in a colander, pat them dry with a paper towel. 2. Place soaked cashews in a high-speed blender, add a little water, the probiotic powder (discard the outer capsule) and white miso paste. 3. Note that if stored too long, the cashew cream may split and become watery, so I usually store for around 3 days, maybe 4! 4. Blend all ingredients until silky smooth. You might need a little more or less water, just don't make it too runny. it should be the consistency of thick cream. 5. Transfer to a glass bowl or jug, cover with a tea towel or cheesecloth then leave to culture for 24 hours at room temperature out of direct sunlight. 6. The next day check the flavour, season with plenty of salt to flavour, you will be surprised how much salt you need, so enjoy this in moderation. 7. Use immediately or transfer to a sterilsed jar, seal and chill for up to 3 days. Check the flavour each day as it will continue to ferment. Image: Supplied

Food & Wine

From a series of recipes designed by Xali: Sauteed silverbeet with celery and toasted pine nuts

Food & Wine

DO-NUT hesitate on this offer

Today the team at Over60 are celebrating International Doughnut Day the right way - enjoying a box of fresh Original Glazed doughnuts. You could be doing the same too with participating stores around the country giving after 100,000 free doughnuts. In preparation for the big day, Krispy Kreme have been glazing 2,000 Original Glazed doughnuts per hour on its production line - that’s 33 doughnuts a minute! Fans have long been mesmerised by the glaze waterfall in stores, which luxuriously coats doughnuts with a secret glaze recipe that dates all the way back to the 1930s. Marketing Director Olivia Sutherland, at Krispy Kreme said: “National Doughnut Day is our absolute favourite day of the year. Why? Because we love to share our famous Original Glazed with our fans and thank them for their support across the year. Nothing says National Doughnut Day like a Free Krispy Kreme OG!” Still confused by this a-glaze-ing deal? Doughnut-lovers can visit any participating Krispy Kreme Australia store to grab a free doughnut today (June the 3rd) to celebrate. Dough-not hesitate on this offer though, because it's only available while stocks last. Participating Krispy Kreme Australia stores: - NSW: Auburn, Central Station (CBD), Chatswood, Liverpool, Mascot, Parramatta (Level 1), Parramatta (Level 5), Penrith, Mt Druitt, Sydney Domestic T3, Sydney Domestic T2, Blacktown - VIC: Watergardens, Melbourne Domestic T1 (Qantas), Melbourne Domestic T4, Fawkner, Collins Street (CBD), Swanston Street (CBD), Bulleen, Chadstone, Fountain Gate - QLD: Redbank Plains, Shell Nudgee, Pacific Fair, Albert St (CBD), Acacia Ridge, Surfers Paradise, Brisbane Jetstar (Domestic Terminal), Gold Coast Airport, Albert Street - WA: Myaree, Whitford City, Cannington and Hay St - SA: James Place, West Croydon, Adelaide Airport, Marion, Tea Tree Plaza.

Food & Wine

Crowd goes nuts as man learns he's a dad on the big screen

Image: Youtube A new dad-to-be has been given the surprise of his life while attending a basketball game – and as far as pregnancy announcements go – this is up there with one of the best we've seen. The Orlando Magic fan was happily watching the big game with his partner when the ‘kiss cam’ panned across to them during a break. The man and his partner looked suitably delighted at the attention – but something about the woman's behaviour was not quite right. Almost as though she knew something ELSE was about to happen. Sure enough, as the camera lingered on the couple, a special message appeared along the bottom of the screen: ‘Congrats James! You are you going to be a dad’. At first James did not notice the message – but slowly it became apparent that the rest of the crowd certainly had, as the cheering swelled to a giant crescendo. Then the magic moment arrived: the dad-to-be finally looked a little closer at the big screen, took a second or two to comprehend what he was reading, and was then completely overcome with shock, surprise and pure joy. His reaction will be preserved forever for the young family, and it really was a tremendous one. <iframe width="560" height="315" src="https://www.youtube.com/embed/fNWuld3hwa8" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen=""></iframe> Sadly, James’ team lost the game – going down to the Charlotte Hornets 106-99. But there's no question that he went home a happy man regardless, with a story he will be able to share for many years to come.

Family & Pets

Could nuts in schools be making a comeback?

A controversial new national strategy has been released to help schools prevent anaphylaxis. The <a rel="noopener" href="https://nationalallergystrategy.org.au" target="_blank">National Allergy Strategy report</a> was released on Thursday, ands suggests removing the blanket food bans in place at schools and childcare centres. Rather than imposing the bans, it is recommended that further education, awareness and understanding of food allergies and anaphylaxis are the key to prevention. According to the report, up to one in 20 school-aged children in Australia have food allergies. Anaphylaxis is a severe and potentially life-threatening allergic reaction, which can begin within minutes of a person being exposed to a product or item they are allergic to. The most common food allergies in children include peanuts, milk, eggs, soy, wheat and some types of fish. The report states that it is the school's responsibility to “communicate about anaphylaxis management with the school community to help raise awareness and provide information about current school policies”. “It is NOT recommended that schools ‘ban’ food, and as such schools should not claim to be free of any allergen (eg, ‘nut-free’). “An ‘allergy aware’ approach which focuses on implementing a range of appropriate risk minimisation strategies is recommended.” Some risk minimisation measures include creating 'allergen-restricted zones', so that kids eating messy eggs meals, grated cheese or drinking milk are not sitting close to children with allergies to those products. Despite these measures, the report also outlines the importance of those with allergies "not being isolated from others". The report recommends that school peers learn what the symptoms of an allergic reaction are so they can alert staff, but also in an effort to reduce bullying of children over their food allergies. National Allergy Strategy co-chair Maria Said told the <a rel="noopener" href="https://www.abc.net.au/news/2021-10-07/food-allergy-guidelines-recommend-education-not-bans/100520428" target="_blank">ABC</a> that bans in schools don't work. “When people focus on a ban, it can’t be policed,” she said. “This is improving care for children and teens at risk of anaphylaxis, but also increasing safety for staff and people working in schools and childcare,” she said. Image credits: Shutterstock

Caring

ALDI product recall over nut allergy fears

ALDI has asked its customers to take care after the supermarket recalled a popular product due to an “undeclared allergen”. Back to Basics Green Curry Kale Chips 60g, available at ALDI stores across New South Wales, Queensland, Victoria, Western Australia, and South Australia, contain a nut allergen without any warnings on the packet. “Any consumers who have a cashew allergy or intolerance may have a reaction if the product is consumed,” Food Standards Australia and New Zealand wrote on its website. The company that distributes the product, DJ&A Pty Ltd, said the recall was applicable to packets of kale chips with a Best Before date of 14/02/2022, 15/02/2022, and 30/03/2022. “Consumers who have a cashew allergy or intolerance should not consume this product and should return the product to the place of purchase for a full refund.” <img style="width: 469.6673189823874px; height:500px;" src="https://oversixtydev.blob.core.windows.net/media/7841781/kale-chips.jpg" alt="" data-udi="umb://media/ba8f6f9e060549138c7094e656e66a18" /> The popular chips are available in three flavours: Honey Mustard Kale Chips, Vegan Cheese Kale Chips, and Green Curry Kale Chips. But, the recall only applies to the Green Curry flavour. ALDI has since removed the product from its shelves and is offering customers a refund if they return the product. “On rare occasions, questions regarding a product’s quality, safety or errors in packaging or shipment do arise in the retail world,” the German retailer said on its website. “ALDI has a plan to swiftly and effectively remove such products from the store. “Any product that does not meet the government’s and our own standards in any of these areas will be efficiently removed from sale and we will notify customers via a Product Recall alert.” Images: Yahoo

News

Bunning shoppers go nuts for 4-metre pool

Bunnings has helped Aussies stay cool ahead of a hot summer by dropping a bargain of a deal. The retail giant is selling a giant pool for the fraction of the price of having one built, with one fan pointing out it's perfect for summer. “Just wanted to appreciate this Bunnings pool for under $500,” the woman named Vikki wrote in the Bunnings Mums, Inspiration, Hacks, Tips and Tricks page, which has almost 100,000 members. “It is so decent and great size. “For any one who wants one, they are not online and there’s no click or collect. “Use the item number in the picture and call your stores or the Bunnings headquarters number and they will tell you who has it and you can buy off the shelf.” <div class="post_body_wrapper"> <div class="post_body"> <div class="body_text redactor-styles redactor-in"> The Bestway Rectangular Pool Set Rectangle Pool is a 4.1m x 2m above ground pool that costs $490, that comes with a power steel frame, a pump and a ladder. “Thank you for posting about this pool,” one person posted. “I finally tracked one down. Picking it up on the weekend.” “Wow, so cheap,” said another impressed Facebook user. Stock may vary at different Bunnings stores. </div> </div> </div>

Home Hints & Tips

The number of nuts you should eat every day

Did you know that what many of us refer to as “nuts” aren’t actually nuts at all? Most people know that peanuts are imposters. There just a savoury snack making us thirst and dehydrated since the dawn of time. But turns out almonds, cashews, coconuts, pecans, pistachios, macadamias and walnuts aren’t actually nuts either – they’re drupe seeds. But despite the change in name, it still proven that they’re great for our health, with one study proving that those who ate a handful of nuts everyday are likely to live longer than those who didn’t. However, it’s important to manage and moderate. So take a look below on how many nuts you should be consuming per day. According to the Australian Dietary Guidelines, a daily serving of nuts equates to 30g. This is how many individual nuts equal to that amount. <ul> <li>Almonds: 20-30</li> <li>Brazil nuts: 10</li> <li>Cashews: 15</li> <li>Hazelnuts: 20</li> <li>Macadamias: 15</li> <li>Peanuts: 40</li> <li>Pecans: 15</li> <li>Pine nuts: Two tablespoons</li> <li>Pistachios: 30</li> <li>Walnuts: 10 (whole or 20 walnut halves)</li> </ul>

Body

Health check: Will eating nuts make you gain weight?

The Australian Dietary Guidelines recommend we eat <a href="http://www.nutritionaustralia.org/national/frequently-asked-questions/general-nutrition/nuts-and-health">30g of nuts</a> – a small handful – each day. But many of us know nuts are high in calories and fat. So, should we be eating nuts, or will they make us gain weight? In short, the answer is yes, we should eat them, and no, they won’t make us gain weight if eaten in moderate amounts. The fats in nuts are mostly the “good” fats. And aside from that, our bodies don’t actually absorb all the fat found in nuts. But we do absorb the nutrients they provide. Dietary fat: friend or foe? Nuts do contain fat, and the amount of fat varies between nut types. For example, a 30g serving of raw cashews or pistachios contains around <a href="http://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/foodsbyfoodgroupsearch.aspx?foodGroupID=19&subFoodGroupID=80">15g of fat</a>, whereas the same amount of raw macadamias contains around <a href="http://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/foodsbyfoodgroupsearch.aspx?foodGroupID=19&subFoodGroupID=80">22g of fat</a>. There are different kinds of fats in our diet and some are better for us than others. Nuts contain mainly <a href="http://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/foodsbyfoodgroupsearch.aspx?foodGroupID=19&subFoodGroupID=80">monounsaturated and polyunsaturated fats</a>. These types of fats are known as “good fats”. They can help lower cholesterol when we eat them <a href="https://www.who.int/nutrition/publications/nutrientrequirements/sfa_systematic_review/en/">in place of saturated fats</a>. The type of fats present <a href="http://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/foodsbyfoodgroupsearch.aspx?foodGroupID=19&subFoodGroupID=80">varies between nuts</a>. For example, walnuts are rich in polyunsaturated fats, whereas other types of nuts such as hazelnuts and macadamias have more monounsaturated fat. What the evidence says Even if the type of fat in nuts is good for us, they are still high in fat and calories. But this doesn’t mean we should be avoiding them to manage our weight. <a href="https://www.ncbi.nlm.nih.gov/pubmed/24898229">Studies</a> that looked at people’s eating habits and body weight over a long period have found people who regularly eat nuts tend to gain less weight over time than people who don’t. We see a similar pattern in clinical studies that asked people to include nuts in their diets and then looked at the effects on body weight. A review of <a href="https://www.ncbi.nlm.nih.gov/pubmed/23595878">more than 30 studies</a> examined the effects of eating nuts on body weight. It did not find people who ate nuts had increased their body weight, body mass index (BMI), or waist circumference, compared to a control group of people who did not eat nuts. In fact, <a href="https://www.ncbi.nlm.nih.gov/pubmed/27807041">one study</a> found that when people ate a pattern of food aimed at weight loss, the group of people who ate nuts lost more body fat than those who didn’t eat nuts. Let’s nut this out There are several possible explanations for why eating nuts doesn’t seem to lead to weight gain. 1. We don’t absorb all of the fat in nuts: The fat in nuts is stored in the nut’s cell walls, which <a href="https://www.ncbi.nlm.nih.gov/pubmed/25351860">don’t easily break down</a> during digestion. As a result, when we eat nuts, we don’t absorb all of the fat. Some of the fat instead is <a href="https://www.ncbi.nlm.nih.gov/pubmed/15321799">passed out in our faeces</a>. The amount of calories we absorb from eating nuts might be between <a href="https://www.ncbi.nlm.nih.gov/pubmed/21733319">5%</a> and <a href="https://www.ncbi.nlm.nih.gov/pubmed/26581681">30%</a> less that what we had previously thought. 2. Nuts increase the amount of calories we burn: Not only do we not absorb all the calories in nuts, but eating nuts may also <a href="https://www.ncbi.nlm.nih.gov/pubmed/19010571">increase the amount</a> of energy and fat we burn. It’s thought this may partially be explained by the protein and unsaturated fats in nuts, although we don’t yet know exactly how this occurs. Increases in the number of calories burnt can help us maintain or lose weight. 3. Nuts help us feel full for longer: As well as fat, nuts are rich in protein and fibre. So, nuts help to keep us <a href="https://www.ncbi.nlm.nih.gov/pubmed/25182142">feeling full</a> after we eat them, meaning we’re likely to eat less at later meals. Recent studies have also suggested providing people with nuts helps <a href="https://www.ncbi.nlm.nih.gov/pubmed/26688734">improve the overall quality</a> of the types of foods they eat. This may be because nuts replace “junk foods” as snacks. 4. People who eat nuts have healthier lifestyles in general: We can’t rule out the idea that eating nuts is just a sign of a healthier lifestyle. However, <a href="https://www.ncbi.nlm.nih.gov/pubmed/25182142">randomised controlled trials</a>, which can control for lifestyle factors like eating habits, still find no negative effect on body weight when people eat nuts. This means the favourable effects of nuts are not just the result of nut eaters having healthier lifestyles – the nuts themselves play a role. Overall, the evidence suggests nuts are a healthy snack that can provide us with many of the nutrients our bodies need. We can confidently include the recommended 30g of nuts a day in a healthy diet, without worrying about the effect they will have on our waistlines. Written by Elizabeth Neale, Sze-Yen Tan and Yasmine Probst. Republished with permission of <a href="https://theconversation.com/health-check-will-eating-nuts-make-you-gain-weight-108491">The Conversation</a>.

Body

Why people are going nuts over ALDI's imitation of popular ice cream

It’s an iconic ice cream that’s been an Australian favourite for decades, but it turns out there’s been an imposter lurking for some time now, and people are lapping it up. Could you ever top Streets’ Golden Gaytime? It turns out, maybe you can. ALDI has been selling the Milfina “Summer Delight” since 2015 according to <a rel="noopener" href="http://www.ausfoodnews.com.au/2015/12/07/aldi-launches-new-private-label-ice-cream-for-summer.html" target="_blank">Australian Food News</a>. It looks very similar to the original with the very familiar caramel and vanilla ice cream, covered in chocolate and biscuit pieces. Big supermarket chains like Coles and Woolworths also imitate popular product lines, using similar package designs but with more generic names, but the Milfina “Summer Delight” seems to have been a sleeper hit according to <a rel="noopener" href="https://www.mamamia.com.au/aldi-specials-golden-gaytime-dupe/" target="_blank">MamaMia</a>. On the ALDI Mum Facebook page, a review of the six-pack ALDI version of Golden Gaytimes has garnered over 100 comments with many praising the product and saying they prefer it over the real thing. <iframe src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2Faldimum%2Fposts%2F1105064149539591&width=500" width="500" height="595" style="border: none; overflow: hidden;" scrolling="no" frameborder="0" allowtransparency="true" allow="encrypted-media"></iframe> “Yummy and personally I like them a little better than the actual Streets brand!! Good old ALDI have done it again,” commented one person. “They are amazing! Better than Golden Gaytimes by far,” said another. “Had to stop buying them as I eat a box in one night lol,” admitted another ALDI Mum member. And a key attraction is the price. A pack of four Golden Gaytimes at Coles and Woolworths currently costs $8.50, while MamaMia reports you can pick up a pack of ALDI's Milfina Summer Delights for $3.99 for six. Some on the ALDI Mum page said that they couldn’t actually tell the difference between ALDI’s Milfina “Summer Delights” and Golden Gaytimes “Amazing. Can’t tell the difference between this and a Gaytime. Oh sorry there is one difference. ...the price! Go Aldi!” But other people weren’t so impressed, with some saying the original is always best. “Great value and taste nice, but still not as good as a Gaytime,” said one person’s lukewarm review. Although another commenter dissed the ALDI version, they said they were still a fan of the discount supermarket chain's other ice cream lines “I was disappointed in my purchase – the crunch on the outside was very soggy and not overly pleasant,” they wrote. “I much prefer other Aldi ice creams.” And another could see the benefits of an imitation Golden Gaytime. “Pretty close but not the real deal… bit sweet but they still good for the price,” they said. It comes as Streets has introduced several limited editions of Golden Gaytimes, and other variations like ice cream sandwiches in a competitive market Have you tried the ALDI version of the Golden Gaytime? Let us know in the comment section below.

Retirement Income

Maggie Beer’s chocolate cloud cake with nut cream and rose petals

“As the name implies, this cake should be as light as air. It’s a total chocolate fix, having so little else to keep it afloat … unless you count the 10 eggs of course. And if the chocolate element isn’t indulgent enough, consider the filling of nut butter and whipped cream. There are many lovely nut butters out there, but my favourite for this would have to be macadamia butter, to really push us over the edge! Luckily, life always seems to offer up plenty of reasons to celebrate,” writes Maggie Beer in her new book Maggie’s Recipes for Life. Based on the latest scientific research and with the help of one of the world’s leading Alzheimer’s researchers Professor Ralph Martins, Maggie has created more than 200 recipes that help provide the nutrients we need for optimum brain health. The proceeds from the cookbook will be shared between the Maggie Beer Foundation and the Lions Alzheimer’s Research Foundation. Serves: 10 – 12 Ingredients: <ul> <li>350 g good-quality dark chocolate (70% cocoa solids), broken into pieces</li> <li>50 g unsalted butter</li> <li>2 tablespoons raw honey</li> <li>10 free-range eggs, at room temperature, separated</li> <li>Pinch of sea salt flakes</li> <li>Organic fresh rose petals, to decorate (optional)</li> </ul> For the nut cream <ul> <li>200 ml whipping cream</li> <li>½ cup mint leaves, finely chopped</li> <li>100 g pure nut butter</li> </ul> Method: 1. Preheat the oven to 150˚C fan-forced. Grease and line 2 x 20 cm spring form tins. 2. Melt the chocolate and butter together in a heatproof bowl placed over a saucepan of just-simmering water (don’t let the bottom of the bowl touch the water). Remove from the heat, stir in the honey and set aside. 3. In the bowl of an electric mixer, whisk the egg whites with a pinch of salt until stiff peaks form. 4. In a separate bowl, whisk the egg yolks until thick and pale. Slowly whisk in the chocolate mixture until just combined. Fold in one third of the egg whites, then ever so lightly, fold in the remaining whisked whites. (It is important to work quickly and not let the chocolate butter mixture get cold or it will set.) 5. Divide the batter between the prepared tins. Bake for 25 minutes or until a skewer withdraws clean. Remove from the oven and stand on a wire rack until completely cooled. 6. To make the nut cream, beat the cream in a large bowl until stiff peaks form. In a separate bowl, combine the mint, nut butter and a small amount of the whipped cream. Gently fold in the remaining cream. 7. To assemble, place one of the cakes on a serving plate and spread half the nut cream over the top, leaving a 2cm border. Place the remaining cake on top and spread with the remaining cream. Scatter with rose petals, if using. Note: The good news is that dark chocolate is rich in polyphenol antioxidants, particularly catechins and procyanidins, and these have antioxidant and anti-inflammatory properties that are good for your blood vessels. Chocolate also provides some iron, manganese and magnesium. <img width="123" height="164" src="https://oversixtydev.blob.core.windows.net/media/44276/1_123x164.jpg" alt="1 (36)" style="float: right;"/> This is an extract from Maggie’s Recipe for Life by Maggie Beer with Professor Ralph Martins, published by Simon & Schuster Australia, RRP $39.99. Photo credit: Dragan Radocaj

Food & Wine

Green smoothie bowl with cereal, fruit and nuts

This green smoothie breakfast with cereal, berries, passionfruit and toasted walnuts is like a vitamin pill in a bowl. Serves: 2 Ingredients: For the smoothie <ul> <li>1 cup frozen strawberries</li> <li>½ avocado</li> <li>1 small banana</li> <li>120g (2 handfuls) spinach</li> <li>1 tbsp. chia seeds</li> <li>1 cup low fat milk</li> </ul> For the topping <ul> <li>200g strawberries, quartered</li> <li>1 passionfruit</li> <li>1 ½ cups corn flakes or bran cereal</li> <li>½ cup (30g) walnuts, roughly chopped</li> <li>¼ cup (20g) dried cranberries, roughly chopped</li> </ul> Method: <ol start="1"> <li>To make the smoothie add the strawberries, avocado, banana, spinach, chia seeds and milk to a blender and blitz until smooth.</li> <li>In a small bowl, add strawberries and the passion fruit. Stir to combine.</li> <li>In a dry pan on a med-high heat, toast the walnuts for 2-3 minutes. Remove from the pan and allow to cool briefly.</li> <li>To assemble the dish, split the smoothie mixture evenly between two bowls and garnish one side of each bowl with strawberries and passionfruit, breakfast cereal, cranberries and walnuts. Serve immediately.</li> </ol> Recipe courtesy of Will and Steve, The Gourmet Pommies, for <a href="mailto:https://www.uncletobys.com.au" target="_blank">UNCLE TOBYS Oats</a>.

Food & Wine

Easy fruit and nut oat slice

There are many ways, both sweet and savoury, to enjoy the goodness of rolled oats – and not just for breakfast. This fruit and nut oat slice proves it! Ingredients: <ul> <li>1 cup rolled oats</li> <li>1 cup plain flour</li> <li>1 cup white sugar</li> <li>1 tsp. baking powder</li> <li>½ cup desiccated coconut</li> <li>½ cup dates, chopped</li> <li>½ cup dried apricots, chopped</li> <li>½ cup walnuts, chopped</li> <li>Ground ginger</li> <li>125g butter</li> <li>1 egg</li> <li>Vanilla extract</li> </ul> Method: <ol start="1"> <li>In a bowl combine the oats, flour, sugar, baking powder, desiccated coconut, dates, dried apricots and walnuts.</li> <li>Add a good pinch of ground ginger. Melt the butter, cool and whisk in the egg and a splash of vanilla extract.</li> <li>Fold this through the dry ingredients.</li> <li>Press mixture into an 18 x 20cm lined slice tin and bake at 180°C for 25 minutes.</li> <li>Slice and serve immediately or store in a sealed container.</li> </ol> Written by Bernadette Hogg. First appeared on <a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz</a>. Image credit: Manja Wachsmuth.

Food & Wine

What is the healthiest way to eat nuts?

Although it is popular opinion that it is better to eat nuts raw, this is not true. Accredited Practicing Dietitian and founder of Travelling Dietitian, Kara Landau has said that unless nuts are roasted to a blackened crisp, their nutritional value won’t be depleted. “As long as roasted nuts are cooked at between 120-160 degrees Celsius, all the delicate essential fatty acids should remain intact,” Kara told Nine News. “Some B group vitamins may be lost, however considering nuts are not typically a main contributor of B group vitamins in the diet, this shouldn’t deter anyone who prefers their nuts roasted.” Another concern of roasted nuts is that they have a higher fat content if they are cooked in oil but it is so minimal that the amount is “negligible”. “Due to the high fat content and density of nuts, they are unable to absorb much extra fat when roasted in oil,” Kara said. “They only increase their total fat profile minimally; there can be up to approximately a 5 percent increase in fat content when a raw nut is oil roasted.” It is better to eat nuts however you prefer to eat them rather than eating a snack that has high-sugar and low-nutritional value. “If you are otherwise not going to consume nuts regularly, and you find that by lightly roasting them their appeal enhances significantly, then I believe this is a great option that is still wonderfully healthy, and ensures you get all of the nutritional benefits that nuts can provide in your daily diet,” Kara said. To roast nuts, spread them on a baking tray and put them in the oven at a temperature between 120°C to 160°C for 12 to 20 minutes. Once you can smell them, it is an indication that they are done. Roasting nuts can have health benefits such as breaking down phytic acid, a component of nuts and grains that can reduce the amount of nutrients our body can absorb from nuts because our body lacks the enzyme to digest phytic acid. Phytic acid also binds to essential minerals such as calcium, zinc, iron and magnesium, so we don’t digest as much of these. “Soaking raw nuts in water overnight and then placing them in a dehydrator to break down some of the phytic acid and ensure the micronutrients are still intact, is one of the healthiest ways to eat them,” Kara said. “It can also ‘awaken’ beneficial enzymes within the nut to improve digestibility.” The benefits of roasting nuts depend on how much of the essential mineral intake you are getting from nuts. It is likely that they don’t make up enough of your diet for “activating” them to make an impact to your diet and overall health. “Raw, dry roasted, and oil roasted nuts all provide rich sources of protein, fibre, healthy fats, calcium, magnesium, phosphorus and potassium,” Kara explained. “I believe preparing nuts in a way that makes you want to go back and incorporate them each day into your diet is the best way to prepare them.”

Body

Dairy-free cashew nut and coconut cheesecake

Although this is not a true cheesecake, the texture and flavour of this cashew nut and coconut cheesecake are reminiscent of conventional “lemony” dairy cheesecakes. It is delicious and disappears quickly when it is made. Serves: 10–12 Ingredients: For the raspberry topping <ul> <li>2½ cups frozen raspberries, thawed</li> <li>2 tablespoons maple syrup or coconut nectar</li> </ul> For the crust <ul> <li>2 cups coconut flakes</li> <li>3–4 medjool dates, pitted</li> <li>Pinch of salt</li> <li>½ teaspoon pure vanilla essence (vanilla extract)</li> </ul> For the cheesecake filling <ul> <li>2 cups cashew nuts, soaked overnight and rinsed well</li> <li>1 cup lemon juice</li> <li>1 cup coconut cream</li> <li>Zest of 1 large lemon</li> <li>½ cup pure maple syrup or coconut nectar</li> <li>1 teaspoon pure vanilla essence (vanilla extract)</li> <li>¼ teaspoon salt</li> <li>2 dessertspoons psyllium husks</li> </ul> Method: <ol> <li>First, make the raspberry topping. Place the raspberries and maple syrup in a bowl and, using a fork, mash them together until well combined. Set aside.</li> <li>To make the crust, grind the coconut, dates, salt and vanilla in a food processor until the mixture becomes soft and sticks together.</li> <li>The coconut will start releasing its oil and this allows the mixture to stick together when the cheesecake is put in the fridge to set.</li> <li>Using a 30-cm (12-inch) pie dish, spoon the crust mixture into the dish and press it flat with your fingers to make the base. Place the crust in the freezer or fridge to set while you make the filling.</li> <li>To make the filling, combine all filling ingredients in a high-powered blender until silky and smooth.</li> <li>Remove the crust from the fridge and pour the filling evenly over it.</li> <li>Place the cheesecake in the fridge to set overnight or for a few hours at least.</li> </ol> Variations: <ul> <li>You can use blueberries instead of raspberries in the topping.</li> <li>For the crust, you can halve the amount of coconut and substitute this with ground almonds or ground macadamias instead.</li> <li>Instead of the lemon zest you can use 10 drops of organic lemon essential oil in the filling.</li> </ul> <img width="175" height="215" src="https://oversixtydev.blob.core.windows.net/media/34540/feed-your-brain-cover_175x215.jpg" alt="Feed Your Brain Cover (4)" style="float: right;"/> Extracted from Feed Your Brain by Delia McCabe <a href="http://www.exislepublishing.com.au/Feed-Your-Brain.html">(Exisle 2016).</a> Photography by Vanessa Russell. Available from <a href="http://www.exislepublishing.com.au/">www.exislepublishing.com.au</a> and wherever great books are sold. Have you ordered your copy of the Over60 cookbook, The Way Mum Made It, yet? Featuring 175 delicious tried-and-true recipes from you, the Over60 community, and your favourites that have appeared on the Over60 website, <a href="https://shop.abc.net.au/products/way-mum-made-it-pbk" target="_blank">head to the abcshop.com.au to order your copy now</a>.

Food & Wine

No-nuts breakfast bar

When you’re busy, it’s easy to turn to sugar-laden convenience foods, or skip breakfast altogether. These nut-free breakfast bars tick all the boxes – they’re rich in vitamins and minerals, and simple to make. They’re perfect for school lunches, and you can make large batches and freeze them. Makes: 8 Ingredients: <ul> <li>30 g fine desiccated coconut</li> <li>45 g golden flax seeds (linseeds)</li> <li>1 tablespoon black and white sesame seeds</li> <li>1 teaspoon chia seeds</li> <li>2 squares of Pana Chocolate Raw Cacao, chopped</li> <li>Pinch of Himalayan pink salt</li> <li>Pinch of ground cinnamon</li> <li>4 medjool dates, pitted</li> <li>115 ml coconut nectar</li> <li>50 g tahini</li> <li>10 g coconut butter</li> <li>45 g bar of Pana Chocolate of your choice</li> </ul> Method: <ul> <li>Blitz the desiccated coconut in a food processer until very fine.</li> <li>Transfer the coconut to a bowl along with the golden flax seeds (linseeds), sesame seeds, chia seeds, squares of chocolate, salt and cinnamon. Combine, then set aside.</li> <li>Blitz the dates, coconut nectar, tahini and coconut butter in the food processor until smooth.</li> <li>Add the butter mixture to the dry ingredients and massage together using your fingertips.</li> <li>Divide the mixture into eight portions. Shape each portion into a bar and place on a mesh dehydrator tray. Dehydrate at 40°C for 24 hours.</li> <li>Melt the chocolate bar and drizzle over the breakfast slices.</li> <li>Store in an airtight container in the pantry.</li> </ul> Note: The mixture does not need to be dehydrated, but this means you won’t get the crispy outer crust. If you choose not to dehydrate your breakfast bars, store them in an airtight container in the fridge. <img width="182" height="181" src="https://oversixtydev.blob.core.windows.net/media/34173/pana-chocolate-cvr_182x181.jpg" alt="Pana Chocolate CVR (3)" style="float: right;"/> This is an edited extract from Pana Chocolate, The Recipes by Pana Barbounis published by Hardie Grant Books RRP $36 and is available in stores nationally. Photographer: © Armelle Habib. Have you ordered your copy of the Over60 cookbook, The Way Mum Made It, yet? Featuring 175 delicious tried-and-true recipes from you, the Over60 community, and your favourites that have appeared on the Over60 website, <a href="https://shop.abc.net.au/products/way-mum-made-it-pbk" target="_blank">head to the abcshop.com.au to order your copy now</a>.

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