Nourish Magazine Autumn 2020 BOP Edition by Nourish Magazine

M E AT L E S S

Mondays

BAY OF PLENTY, NZ

ROTORUA

ISSUE NO. 38 AUTUMN 2020

A MEATY DEBATE Olive Them

BEYOND GEYSERS THE POP-UP THATâ&#x20AC;&#x2122;S

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Taking Over

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CHILLIES, BELLAVERDE

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EDITOR Vicki Ravlich-Horan HEAD DESIGNER Sara Cameron, Minted Design Co. PROOF READER Nikki Crutchley (Crucial Corrections) CONTRIBUTORS Bronwyn Lowe, Megan Coupland, Denise Irvine, Emma Galloway, Amber Bremner, Liz French, Lynda Hallinan, Rachel Hart, Kate Underwood, Kate MonahanRiddell COVER IMAGE Ashlee DeCaires PHOTOGRAPHERS Brydie Thompson, Ashlee DeCaires, Emma Galloway, Amber Bremner, Vicki Ravlich-Horan, Sheryl Nicholson, Alex Spodyneiko ISSN 2324-4372 (Print) | ISSN 2324-4380 (Online) ADVERTISING ENQUIRIES Vicki Ravlich-Horan vicki@nourishmagazine.co.nz 0210651537

regular 6 12 36 46 52 54 82 83

Vic’s Picks Tauranga Farmers Market Gardening Travel Book Review Nourish Kids Events Directory

features 7 10 16 20 42 62 64

The Pop-Up Taking Over Avocado Smash Opinion – A Meaty Debate V on Wheels Rotorua – beyond geysers Cupping with Excelso Feast Waikato

recipes 14 23 24 26 30 32 39 48 55 59

Three Ways with Bellaverde V on Wheels Falafel Vegan Alternatives Vegan Easter Vegan Mushroom Tart Meatless Monday Garden Salads Passionfruit Chillies Olive Them

APRIL 2ND -5TH www.waikatofoodinc.com /feastwaikato BR O U GH T TO YO U BY

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ISSUE 38

Welcome to Nourish Magazine Wow, can you believe we are a quarter of the way through 2020? I remember being a young’n and trying to work out how old I would be in the year 2000—the year 2020 was well beyond my imagination. How time flies—and stops for no one. 2020 marks some milestones for me. My daughter just started school, and this year, my other baby, Nourish, turns ten. These are both achievements I am very proud of. Both have required hard work, dedication and love, not to mention lots and lots of support from those around me. As I sit here at 11p.m writing this, I am reminded of a promise I made at the start of the year to find more balance, spend more time with those I love, savour each moment. And hasn’t the summer we have just had been the perfect time to do just that? It’s those long weekends, extended days swimming, the impromptu drinks that turn into dinners, it’s the concerts and daytrips that are why I am working into the night trying to catch up. A deadline waits for no one, not even the editor! In the spirit of savouring every moment this year, I plan to do more travel. And you can join me! In September I am taking a small group to Vietnam to experience the amazing food, culture and history, with a little beach time and shopping thrown in. For more details go to our website. We’re also working on more tours in 2021, so if there is somewhere you are keen to go let us know. What I have really enjoyed this summer though is hanging out in

our wonderful slice of paradise. We spent some time in beautiful Rotorua (see page 42) and came home with a list of places we want to go back to next time. In the spirit of savouring what is here, on page 64 read about the great events for Feast Waikato and on page 7 learn about Kitchen Takeover, the pop-up dining experience you don’t want to miss out on. In this issue we have gone meat free and on page 16 I debate the meaty topic of veganism. It’s an emotive topic and one I believe we will be debating for many years as the world grapples with some tough issues. Whatever your standpoint, opening your mind to new ideas can never be a bad thing, so I urge even the diehard meat eaters out there to try some of the delicious dishes in this issue, they may be missing the animal products but it is you that will be missing out if you close your mind and mouth.

Vicki Ravlich-Horan Editor

#nourishmagazine And don’t forget to tag us in your pictures of you enjoying Nourish Magazine.

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Vic's Picks

MAKE EASTER ENCHANTING THE GREAT NEW ZEALAND FOOD SHOW Back for another year the team at the Great New Zealand Food Show have cooked up a wonderful programme. Joining some of your favourite local chefs in the Heathcote Appliance Cooking Theatre is Nadia Lim. The Wintec team are back with their hands-on cooking classes. Tickets for these go on sale in early March. Plus, there will be a full selection of deliciousness to tempt all taste buds from raw treats to sweet treats, natural and organic, artisan and free range. Great New Zealand Food Show, 2–3 May

Make the little ones work for their chocolate this Easter with an Easter Hunt. Sweet Pea Parties (www.sweetpeaparties.co.nz) will have what you need if you are going to be making themed cupcakes or attempting your own Easter eggs as well as these super cute sprinkles. Designed to put on cakes etc, they would make a fun Easter Bunny trail.

www.greatnzfoodshow.co.nz

NOURISH VIETNAM HOLIDAY We’re doing it again. A few years ago, we took a small group to Fiji for a fun foodie holiday and now we are off to Vietnam. Join me for this delicious holiday discovering the delights of this amazing country. Don’t worry, you don’t have to be a great cook; you just have to have an appetite for discovering new things. For more details go to www.nourishmagazine.co.nz or email vicki@nourishmagazine.co.nz.

WATCH THIS SPACE! The team behind Clarence and Alpino are at it again. This time completely transforming their concept and offering in the bar at Clarence Hotel. All will be revealed this April.

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N O U R I S H | F E AT U R E

THE PO P -UP T HAT â&#x20AC;&#x2122;S

Taking Over WORDS KATE UNDERWOOD

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You may think embarking on a wild, mysterious and captivating gastronomic adventure would require an exuberant price tag and a long-haul flight to New York. But thanks to Mount Maunganui’s latest innovative dining concept, Kitchen Takeover is delivering a series of immersive pop-up restaurants in secret locations throughout the Bay of Plenty (and soon the Waikato!). Designed for the brave foodies among us, guests purchase tickets knowing nothing about where they’re going, what they’ll be eating or drinking or who they’ll be dining with, until the very last moment. Kitchen Takeover is the brainchild of self-proclaimed foodie, Stacey Jones and internationally experienced chef Shane Yardley, who’ve combined creative and culinary forces to transform spaces across town and host a truly unique, big-city style dining experience. From the cryptic text with location clues, to the elegant venue or rum-spiked pineapple with coconut sorbet and pineapple sage meringue, every element is designed to stimulate the senses. The adventure kicks off with canapés and cocktails, where diners can sample Stacey’s mixologist mastery, sipping on a beetroot and rosemary gin fizz while enjoying Te Maku oysters with pink nitro ginger pearls. Constantly searching for avant-garde ingredients to showcase, they’ve even grown their own electric daisies, a fascinating edible flower that makes your tongue tingle and your taste buds hyper-salivate. Wherever possible, dietary requirements are catered for and there’s an option to add matching wines to each course. The intention behind the pop-up dinners is to plant seeds of connection, as their multi-course menus weave together edible artistry, storytelling and provenance. Taking full advantage of nature's botanical treasures, utilising community garden weeds, showcasing wild caught venison and embracing the glut in a neighbour’s backyard. Throughout the evening guests are encouraged to engage with both the food and each other and to

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consider how that spearfished Mayor Island porae made its way to their plate. The Kitchen Takeover story begins with Stacey, a British expat and proud Mount resident of almost ten years. She fell in love with the Bay but missed the vibrant diversity of London’s culinary landscape. Despite an emerging local scene, she saw the opportunity to bring the pop-up restaurant culture to Tauranga. After sitting on the idea for a while, that kiwi can-do attitude kicked in, and in February 2018, she rallied friends and fellow creatives to host an intimate, multi-course Vietnamese degustation at Spongedrop Cakery. “We sold 24 tickets, and I cooked the entire menu alongside On My Hand’s Shaye Woolford who had swapped her florals for saucepans for a night. We somehow smashed it out and everyone absolutely loved it,” says Stacey. “The feedback was so positive that I knew there was something really special in this concept.” After taking a break to have a baby, she continued to get enquiries about upcoming events. A successful career in marketing and advertising meant she had the ability to build an idea into a tangible concept, but wasn’t convinced her cooking capabilities provided the quality these dinners had the potential to deliver. “I think this was more I didn’t have the training to do larger numbers” says Stacey. In early 2019, a mutual friend introduced her to Shane Yardley, the chef tutor at Toi Ohomai Institute of Technology. Along with a host

of culinary credentials, involving head chef at Auckland’s Euro and Fish, several years as Simon Gault’s right hand man and a guest judge on MasterChef, it was his passion for technique and a commitment to motivating the next generation that most impressed Stacey, and he was swiftly appointed chief technical officer. Together they launched their first Hunter Gatherer dinner series in May 2019. Taking over the Central Deli’s courtyard, 108 guests over three nights were served food acquired from field to forest and orchard to sea. Constantly pushing the envelope, Shane’s enchanting palate refresher, a green apple and edible weed lollipop involving liquid nitrogen, stunned minds and delighted taste buds. The Secret Garden came next, inspired by the global plant-based movement, where the Mount’s Mixture Eatery was styled to encapsulate a garden oasis. The menu included produce from local grower Six Toed Fox Organics, highlighting the magical power of plants. With a main course featuring smoked miso tofu, wrapped in collard greens with slow roasted butternut, cauliflower and cashew puree, wild mushrooms, crispy chickpeas and a vegetable demi glaze. It was gleefully described as a ‘glorious roast dinner’, hitting all the right notes of satisfaction without a trace of meat. As excitement grew, so too did the guest list. The Let it Snow event served 450 people over nine nights, as diners enjoyed artful plates of aged duck breast alongside duck wellington, duck skin crumble, baby carrots, parsnip purée and spiced jus. One guest shared, it was “one of the most memorable food events I’ve been privy to and some of the best food I’ve ever been served in the Bay”. With more enthusiastic feedback rolling in, before Stacey knew it, Kitchen Takeover had moved from side hustle to full time business. Grateful to her fearless guests that have taken a leap into the unknown, Stacey’s seen strangers become friends and meat lovers consider veganism. She recalls a particularly heartfelt moment, where she noticed a 70-year-old couple laughing across the table with a younger couple, as they had just figured out they were neighbours. Aside from the exquisite food, it’s this subtle focus on building community that underpins this restaurant series so

beautifully. Highlighting the power of a shared meal to act as a springboard for future friendships. With some exciting events in development in 2020, Kitchen Takeover is also introducing private dinners. The crew will take over your kitchen and create a distinctly personal celebration for that significant birthday, anniversary dinner, or a fancy soirée for your favourite people, ensuring the occasion is both mouth-watering and memorable. With such strong success in the Bay, Kitchen Takeover are heading to the Waikato to host their first pop up dinner as part of Feast Waikato on Saturday 4 April. To find out about upcoming Kitchen Takeover events head to kitchentakeover.co.nz and get your name on the mailing list. But a word of warning –the latest Hunter Gatherer Tauranga events sold out in less than fifteen minutes and a handful of guests haven’t missed a single event, so you’ll need to be quick to secure a seat at the secret table. Kate Underwood @relishthememory

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Smashing It WORDS VICKI RAVLICH-HORAN

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NOURISH

F E AT U R E

The Talisman

The Avocado Smash, the epitome of cafe cool. It’s a dish that delights around the world, can be tweaked to comply with food trends from Paleo to vegan. It has even been blamed for millennials not being able to afford their own homes! Between December and January each year, Katch Katikati put local cafes to the test to see who can make the best Avocado Smash in town. Out back in the garden bar at the Talisman is a 100-year-old avocado tree. The magnificent tree which provides shelter to customers over the hot summer months also connects them with the past and present. Katikati claimed the title of the Avocado Capital of New Zealand in 2018, recognising that avocados were pioneered in Katikati, the largest tree is in Katikati, the first commercial orchard was established in Katikati and two thirds of the country's avocado growers are based in Katikati. Each year the Katikati Avocado Festival celebrates this and more with food, wine, music and the naming of the winner of the Annual Avocado Smash Cafe competition. It’s under their beautiful avocado tree that the Talisman team gathered to brainstorm their entry for this year’s

challenge. “We don’t like to play it safe,” says manager and part owner Danielle Reichmuth. Last year, their first entry in the annual competition, had them enter a cheesecake. “We knew it would be a dessert again this year,” says Danielle. What the team dreamed up was an Avocado Coffee Date—the perfect dish to enjoy under their avocado tree with a cup of coffee. And it turns out quite a few people did enjoy one, including the judges. The Talisman smashed out 297 of their avocado bavarois dome with raspberry gel, chocolate spray and almond sponge base which was accompanied with a dark chocolate and pistachio bark, caramel espresso parfait, salted caramel and lime jelly. As the judges noted this was a dish that required “a high level of culinary skill”. The harmonious combination of flavours and textures along with its visual appeal were sited by the judges as the reason the dish won the top accolade. Their win was reward for the team’s quest to constantly improve. “To be honest,” Danielle says, “I didn’t think we could have topped last year’s entry.” The Talisman is a country hotel with a difference. “Our motto is country hospitality,” explains Danielle who says attention to detail and a focus on the little things are all important. The food is generous and full of the classics like a seafood chowder and juicy lamb shank on a bed of mash yet the kitchen, Danielle says, is always working on evolving flavours and

Cafe @ the Balcony

presentation. This year’s People’s Choice winner was Cafe @ the Balcony with their seasoned rosti with smashed avocado, fetta, bacon and a poached egg. It’s not hard to see why this smash up of cafe favourites won over more than a few fans. Chef Jan Phen laughs as she says the secret is in the rosti seasoning, “and I just make a really good one!” This was the first time Cafe @ the Balcony had entered the competition, so they were more than happy to take out the People’s Choice Award.

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AUTUM N

A Bountiful Season in the Bay WORDS LIZ FRENCH | IMAGES ALEX SPODYNEIKO

In his ode To Autumn, John Keats describes a “season of mists and mellow fruitfulness”. A poem about the Bay of Plenty autumn would sing the praises of our stable weather, clear blue-sky days and crisp nights. However, our autumn is also very much a season of fruitfulness, nowhere more obvious than at the Tauranga Farmers Market. Autumn is for energising, entertaining and enjoying special celebrations, with Easter in April and Mother’s Day in May.

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PLATTERS AND PIZZAS FOR PARTIES OR PICNICS Planning a platter for cocktails or starters? It’s almost as if the Tauranga Farmers Market stall holders colluded to produce the perfect blend of meats, cheeses, vegetables and preserves. Get piquant dried meats from the Hungarian Artisan Company lightened with cherry tomatoes from Rivendel Gardens and crisp sweet peppers from Southern Belle Orchard. Add pickles and relishes from Milly’s Fine Food, where almost all the ingredients are sourced from fellow stall holders, matched with cheeses from Mt Eliza Cheese and Wholesmoked NZ.

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Make bruschetta with sliced Flaveur sourdough, drizzled with olive oil from Katikati Frantoio, spread with sliced tomatoes from Paul’s and topped with fresh basil from Liberty Growers. Or make a genuine Kiwi topping using kahawai from Smokey Seafoods. If its pizza you plan, get your bases from Flaveur, use Blue Monkey cheese and add an exotic touch with oyster mushrooms from Billy. Almost too pretty to eat, these Whakamarama grown mushrooms are a native of South East Asia and enhance any Asian dish or stir fry. EASTER BUNS AND TREATS One bite of a hot cross bun from Flaveur Breads will ruin you for supermarket varieties for ever. The Whipped Baker is also baking buns especially for Easter. If you are feeling too mature to do the Easter egg thing (never!), treat your sweet tooth from the tempting array of baking at the market. Whether you want dessert or something sweet to have with morning

F E AT U R E

coffee, Blackadamia has cakes, tarts and squares beautifully baked and mouthwateringly displayed. The Travelling Frog puts a French spin on little goodies for special treats, excellent for Easter and a must for Mother’s Day. MAKING MUM’S DAY We all love the gift of flowers. Kathy Henderson at Henderson Lilies points out that the pleasure of receiving flowers is immeasurably improved by not expecting them. While a bunch of blooms can brighten any day, what better time to show appreciation with flowers than Mother’s Day, 10 May. Kathy says they will be stocking a full range over autumn and for Mother’s Day, including lilies, tulips, gladioli (forever associated with Dame Edna), and gloriosa from Zimbabwe, especially appreciated by ex-pats. Kathy explains that flowers tend to span Asiatics which are very colourful but not perfumed and Orientals which tend to be more restrained in hue but exuberantly perfumed.

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T H R E E WAYS W I T H

Bellaverde (sweet stem broccoli)

RECIPES VICKI RAVLICH-HORAN | IMAGES ASHLEE DECAIRES

Roasted, blanched, steamed or stir fried, Bellaverde has all the versatility of broccoli but with a more elegant appearance. Of course, regular broccoli will work just as well in the recipes below.

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GINGER AND HOISIN Heat a little oil in a wok, add finely chopped ginger and cook for 30 seconds. Add the Bellaverde and cook for a further few minutes before adding a couple of tablespoons of soy and hoisin sauce. Continue to cook, tossing and coating the Bellaverde in the sauce for 2â&#x20AC;&#x201C;3 minutes until cooked and well coated in the sauce.

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RECIPES

ROASTED WITH LEMON AND PARMESAN Toss Bellaverde with a little extra virgin olive oil, lemon juice and zest and a generous pinch of salt. Spread on an oven tray and bake at 200°C for 15–20 minutes or until the broccoli is charred. Grate over fresh Parmesan cheese and serve.

GARLIC AND ROAST ALMONDS Blanch the Bellaverde in a large pot of salted boiling water then submerge in a bowl of iced water. This can be done ahead of time and will ensure the broccoli is a vibrant green when served. To cook, melt a generous knob of butter with a couple of garlic cloves (finely chopped) in a wok or large pan. Add the blanched Bellaverde and toss in the butter until the Bellaverde has heated through. Serve with sliced and toasted almonds.

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A MEATY DEBATE WORDS VICKI RAVLICH-HORAN

Vicki Ravlich-Horan examines what she eats and its impact on the planet. She asks if continuing to eat animal products is the new version of climate change denial. And is veganism the way forward?

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N O U R I S H | F E AT U R E

In an age of fake news and agenda-driven ‘documentaries’ it is harder to find and understand the facts of an issue. So to write this article I have gone back to basics. I have questioned my own diet; I have questioned leading agricultural companies and boards; I have questioned the documentaries I have watched, researched who made them; and I have formed my own opinions. I urge you to read my findings and views and ask your own questions about the very important topic of what you eat, and why, as well as where your food comes from. According to the Netflix documentary What the Health, I am addicted to cheese. All this time I had been concerned about my need for caffeine at 10am or my desire for a glass of shiraz with dinner and it turns out it was that sneaky creamy, salty feta I sprinkled on my salad that relegated me to weak-willed addict status. What the Health is one of the many currently popular ‘documentaries’ promoting plant-based diets. With celebrity backers like Joaquin Phoenix and Leonardo DiCaprio, What the Health was written, produced and directed by Kip Andersen and Keegan Kuhn, who also made the documentary Cowspiracy. If I’m convinced by What the Health’s arguments, I will shun not only the cheese in my diet but the ‘baby cow food’ in my latte, and the wine refined with fish guts, not to mention the steak sitting beside the aforementioned salad (minus the feta, of course). I will do this not only for my health but for the health of the planet. It’s an emotive and compelling argument and if we aren’t willing to question some of the assertions (like my addiction to cheese) or the pseudo-science (milk causes cancer and eating one egg is the equivalent to smoking five cigarettes), we’ll be

easily swayed to swap the cow’s milk for soy, the beef steak for cauliflower and the scrambled eggs for tofu. So let’s look at some of the issues: a UN report in 2010 warned the rise in meat and dairy consumption, and the predicted growth of the global population to be 9.1 billion by 2050, will mean that a shift to veganism is vital to save the world from climate catastrophe and food shortages. The report says agriculture accounts for 70% of global fresh-water consumption, 38% of total land use and 19% of the world’s greenhouse gas emissions. The gas emissions from agriculture alone are more than that attributed to the world’s entire transport systems or every car, bus, ship, plane and train. But Fiona Windle, head of nutrition at Beef + Lamb NZ, and Mark Piper, director category, strategy and innovation at Fonterra, both point out farming practices around the world are not all equal. Says Piper: “New Zealand dairy is 64% more emissions-efficient than the global average. In fact, if a litre of our milk was flown to Ireland, the next most efficient country, it would still record a lower emission profile. If all dairy producers around the world were as efficient as New Zealand, more than half the global emissions for dairy production could be eliminated.” Windle acknowledges New Zealand sheep and beef production has an environmental impact but adds this is “very different from global figures often cited, which are based on grainfinished product”. She says the New Zealand beef and lamb sector has one of the most efficient, low input, low impact production systems in the world. There are other factors to consider as well. While the clearing of land and deforestation for livestock is a big concern globally, New Zealand is moving in the opposite direction. Since 1990, the amount of land used in New Zealand for beef and sheep farming has decreased by 34%, or 4.3 million ha. Of this, 3.3 million ha has gone back into forestry. The greenhouse gas emissions from sheep and beef farming in

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New Zealand have been reduced by 30% since 1990, making this sector the only one meeting the country’s global climate change commitment.

water in New Zealand, the majority of this in Canterbury and Otago, while in the Waikato and Taranaki almost all the water comes from rain.

The difference in New Zealand farming systems compared with those worldwide is also significant when weighing up not just what we eat, but where it comes from. David Barnes, general manager of New Zealand Pork, says 60% of pork consumed in New Zealand is imported, none of it from countries whose production practices meets New Zealand legal requirements in all respects.

Another thing to consider: a growing alternative to cow’s milk is almond milk, with 80% of the world’s almonds grown in drought-prone California. Demand for almonds continues to grow with production tripling in the decade 2000–2017, despite prices skyrocketing.

This is huge, especially when you look at how much pork we eat, an average of 23.46kgs a year (up from 13.2kgs 30 years ago). Says Barnes: “Our farming practices are world-leading in areas such as animal welfare and environment, and no other country meets our welfare standards.” Just as all farming practices are not the same, neither is all meat. Pigs and chickens are monogastric, meaning they only have one stomach and don’t create methane. This is good news if you look at New Zealand’s meat consumption over the past 30 years. We now eat 44.8kgs per person of chicken a year compared to 16.8kgs in 1990. In contrast, beef consumption (17.4kg down from 31.3kgs in 1990) and lamb/mutton (now only 5.9kgs compared to 29.1kgs in 1990) have both reduced substantially. Chicken is now the country’s most popular meat, accounting for nearly half of the meat we eat. From an environmental viewpoint it is possibly also one of the most efficient meats to raise. According to the Poultry Industry Association of New Zealand, the feed conversion rate for chickens is less than 1.4kgs of feed per 1kg of meat produced while water usage is also very low. Water use is another significant point. Fiona Windle highlights that 99% of water used to produce sheep and beef is rain that falls from the sky. “Crops, plants and horticulture rely on significant amounts of irrigation. If we were to increase production of horticulture in New Zealand, there would be a major increase in the need for irrigation. “Sustainability is unique to each food production system and country,” she says. “What is sustainable in some countries is not as sustainable in others.” New Zealand may do well to keep this in mind as it expands dairy production in areas where it is not sustainable. Dairy farming uses 44% of all irrigated

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It takes a staggering four litres of water to produce one almond, and more and more of that water is being pumped from aquafers and rivers. The flow-on effect of this is record low river levels endangering local wildlife such as salmon. So is shunning grass-fed dairy efficiently produced in New Zealand for almonds grown in parched America, sprayed with all manner of pesticides, then packaged in 100% non-recyclable tetra packs and shipped to New Zealand really a better option? If we want to eat food that is good for us, and the planet, perhaps eating local and encouraging our farmers, who are leading the world in sustainable practices, is the conscious choice we need to make. Michael Pollan’s (best-selling author and journalist) famous quote comes to mind here: “Eat food, not too much, mostly plants.” This is sage advice, often quoted but rarely remembered. New Zealand’s Ministry of Health recommends we eat less than 500g of cooked red meat (approx. 700–750g raw) a week. The average Kiwi is eating 1.5 times this. But it is a good source of protein; 85g of lean beef gives you 25g of protein, the same amount of protein from tofu requires one and a half cups and from black beans three and a half cups. Animal products are the only source of vitamin B12, which plays a key role in maintaining the brain and nervous system. And despite Popeye’s penchant for spinach, red meat is a better source of iron. It’s interesting to note that as red meat consumption has declined in New Zealand, hospitalisation and treatment for the iron deficiency anaemia has increased (the cost to the taxpayer rising from $3.2 million to $6.7 million in the past 10 years). Harvard University biological anthropologist Richard Wrangham argued in his book Catching Fire: How Cooking Made Us Human (2009) that

cooking food was the catalyst that tripped our primitive genes into our current ones. He argues, convincingly, that once human beings could cook food, we could consume calorie-dense food like meat, which grew our brains and improved our health. So if cutting down on meat consumption is a vital step in sustaining a growing world population, are so-called fake meats the alternative? Or should we eat what two billion people already do—insects? It takes half as much food to grow a kilo of cricket protein as it does to raise the equivalent in chicken. While that sounds compelling, Josh Evans, lead researcher for the Nordic Food Lab, a not-for-profit organisation established by chef Rene Redzepi of Copenhagen’s Noma restaurant fame, believes that for those of us who have not grown up eating insects, their greatest value is “as a provocation to mindful eating—they force us to consider what we do eat, what we don’t, and why”. This is a great point because some experts believe if we actually start farming crickets or other insects, like we do chickens, the environmental impact would be similar. In other words, it’s not the end product that is to blame but the system that created it.

to feed the soon to be 9 billion people, we throw away one-third of the food produced worldwide, more than enough to feed everyone. We worry about water resources, yet we throw away 25% of what we use with all that wasted food. If food waste was a country it would be the third largest emitter of greenhouse gases. And, interestingly, of the top 10 foods we waste, seven of them are plant-based (bread, oranges, apples, bananas, potatoes, rice and lettuce). I was at a conference last year when a farmer began his speech with the line, “I am a farmer and I pollute.” It was an honest and brave admission but not one that farmers, especially agricultural ones, should bear alone. I am a person. I pollute. But I will continue to research and debate these issues, shop and eat local whenever I can, turn my squishy bananas into muffins, and remain mindful of my place on our precious planet.

And this: as an advocate for eating real food, I’m concerned by fake or lab-grown meat. We live in a time when we are overfed but undernourished, and this can be attributed to us disassociating with our food, and blindly buying packets with ingredients we don’t recognise or understand. The era of eating processed food has not treated us well, so why would we invest further in this model to create fake meat? The answer, I believe, lies not in further removing us from our food but empowering us to know more and to understand the key role it plays in our health, and the environment as well as our political and social systems. A plant-based diet may well be a great decision, but it will not solve the world’s problems. Land will continue to be cleared, maybe not for agriculture but for crops like palm oil. Biodiversity will continue to be lost, and our reliance on pesticides will increase along with a greater need for irrigation. All this while big problems like food waste continue. Currently, every year, 1.3 billion tonnes of food produced is never eaten. This is not just a waste of vital ingredients but a waste of the resources it took to grow them as well as transport and (often) package them. While we worry about how

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DELIVERING

Plant-Based Goodness WITH V ON WHEELS

WORDS RACHEL HART | IMAGES ALEX SPODYNEIKO

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NOURISH

F E AT U R E

I arrived at V on Wheels owner Mila Arena’s home where I was immediately offered a wholesome slice of toast topped with beetroot hummus, tomato and avocado. Argentinian-born Mila sipped on her traditional South American yerba mate while we chatted away about her business and her life. V on Wheels is New Zealand’s first vegan meal delivery service. Its mission is to make it easy for Kiwis to eat healthy, tasty, plantbased fare more often. With beetroot rice and golden turmeric cream, piled high vegetables and a generous dose of herbs, lined up the frozen meals look like a packaged rainbow. “That’s just me. That’s Mila. I love colour and I believe that we eat with our eyes.” Mila is from Mendoza, a city of one million people in Argentina’s mountainous centre. Like most South Americans, she grew up with a culture intrinsically tied to food. “Food, friends, family – they’re all the same thing,” explains Mila. “You never cook just for yourself. You are always inviting people over to eat.” Back in 2012, Mila applied for a one-year working holiday visa and swiftly found herself living a stone’s throw from Omanu Beach. Eight years later, she’s on the home stretch towards becoming a Kiwi citizen. And just as Mila didn’t plan to move indefinitely to New Zealand, she didn’t set out to start a business. Four years ago, Mila went through a challenging life phase which saw her quit her job and become newly single in quick succession. While figuring out her next step, she started cooking and delivering frozen meals to friends and neighbours. Employment soon followed, but Mila had already fallen in love with cooking the food she liked to eat and sharing it – to much acclaim – with people around her. Within a year of balancing a day job with her sideline business, it was clear that V on Wheels had struck a chord with her growing clientele. She took a leap and decided to commit fully to her meal delivery service. V on Wheels has evolved over the past four years. Once a neighbourhood initiative, a courier now delivers the goods across the entire North Island. From a home-based enterprise cooking everything herself, Mila has now hired a professional chef and works out of a commercial kitchen. Packaging changed. Nutritional labels were printed. Her food is stocked in cafes, health shops and Bin Inns throughout the Bay of Plenty, Auckland and the Waikato. What has stayed the same is the core concept: convenient, frozen nutrient-dense meals bursting with flavour. If you are worried about a plant-based lecture being attached to your meal, think again. Mila is passionately inclusive, hoping only to give people vegetable-packed meals without a hit to the conscience. “Everyone is welcome. There’s no guilt if you aren’t vegan.” If you are inspired by her tasty fare to attempt more plantcentric cooking at home, that’s a bonus. In fact, Mila’s own veganism was an off-shoot of V on Wheels. When she began the business, she was a vegetarian and made both vegan and vegetarian options, but it made sense to focus on one or the other. “Since vegan was the more inclusive option and accommodated more customers, I chose that one. And my diet preferences at home followed.” In 2018, with V on Wheels thriving, Mila put herself in the running for a LinkT Innovator of the Year award. Certain she couldn’t win among such impressive competition, Mila enjoyed the awards ceremony with her mates. Then she heard ‘V on Wheels’

Where to start?

The menu at V on Wheels includes six permanent dishes with a few rotational, seasonal selections. Mila’s favourite meal? Spinach Pumpkin Lasagne Best for those new to plant-based food? Veggie & Chickpea Curry, Butter Chickpea & Cauli Masala, or Creamy Pumpkin Curry with Beet Rice Best for vegans? Any! Autumn special? Lentil Bolognese Pasta www.vonwheels.com announced as the winner. “I was nervous. I had a couple and, remember, I’m not speaking in my first language,” Mila laughs, recalling her unplanned acceptance speech. It took her a couple of days to process the fact that she had actually won, but she now displays her award proudly and fittingly in her home kitchen. More than anything, Mila is motivated by her customers. “Positive feedback is so encouraging. I love that my food makes people feel good.” Whether they feel healthier, lose weight, decide to go vegan or simply want to dip their toes into the plant-based revolution, Mila is just happy that people are enjoying her slant on food. Mila and her award-winning V on Wheels have big plans for the future. She hopes to keep reaching more people, start sending her frozen meals across the whole country and see her products land on supermarket shelves. Rachel Hart Hailing from Canada, Rachel has fallen in love with life in the beautiful Bay of Plenty where she is a freelance writer with a passion for healthy food. She splits her time between telling people’s stories, creating web content and experimenting in the kitchen.

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Herby Slaw with Falafel & BEETR OOT T Z AT Z I K I OIL-FREE/GLUTEN-FREE/VEGAN

Rainbow-food lovers: If you think a salad is just a leafy introduction to your main meal, check out this gourmet salad recipe! Definitely a main to WOW your guests. Try a healthier twist on the typical deep-fried falafel with an oil-free baked version.

Himalayan/sea salt to taste

Approx. 10 serves

Dice the cooked beetroot and set aside for 10 minutes to drain.

SLAW

½ white cabbage, outer leaves removed, shredded

Place remaining ingredients in a blender, add the beetroot and blend until smooth.

½ red cabbage, outer leaves removed, shredded

Serve in a small bowl and top with white sesame seeds.

½ cup thick soy/coconut yoghurt Juice of ½ lemon ¼ tbsp white sesame seeds

2 medium carrots, peeled, shredded ½ cup fresh parsley leaves, coarsely chopped 1 cup cherry tomatoes

FALAFEL

¼ cup fresh mint leaves

1 can chickpeas (400g), drained

1 tsp white sesame seeds

1 garlic clove, minced

Juice of 2 lemons or more to taste

1 medium onion, finely chopped

¼ tsp Himalayan/sea salt or more to taste

¾ tsp cumin, grounded

¼ tsp ground black pepper or more to taste

½ tsp Himalayan/sea salt ½ tsp ground black pepper to taste

Quarter the cabbages through the core, and then cut out the core. Cut each quarter crosswise in half and finely shred. Shred the carrots and place them in a very large bowl.

2 tbsp chickpea flour (or gluten-free flour)

Add the chopped parsley, mint and tomatoes to the cabbage and toss to mix.

Combine chickpeas, garlic, onion, cumin, salt, and pepper in a medium bowl. Add flour and combine well.

Season with lemon juice, salt and pepper. Sprinkle the sesame seeds on top.

Mash chickpeas, making sure to mix ingredients together. You can also combine ingredients in a food processor. You want the result to be a thick paste.

BEETROOT TZATZIKI

1 garlic clove

Form the mixture into small balls (about the size of a pingpong ball). Slightly flatten.

1 large beetroot, boiled until soft

Bake until golden brown, about 10–15 minutes.

Preheat the oven 200°C.

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VEGAN ALTERNATIVES WORDS VICKI RAVLICH-HORAN | IMAGES ASHLEE DECAIRES

Going completely plant based can be a daunting task. Even in seemingly plant based items like wine and beer hidden meat products may be lurking. While gelatine (derived by animal cartilage) is used in jellies, sweets and as a common thickener, sauces like Worcester are made from fish and many curry pastes contain fish sauce or shrimp paste. VEGAN WINE Henry Jacobs from Primo Vino in Hamilton says demand for vegan wines have been steady for many years, yet in the scheme of things still very low. “A lot of producers are moving to practices that align more with ‘natural’ philosophies, and with good results,” says Henry who always has a few options in store. Vegan wines use no animal products in the fining and finishing of the wine. “The other more painstaking approach,” explains Henry, “is to let the wine settle and then put it into bottle after the sediment from the wine making process has fallen to the bottom of the fermentation vessel. This takes longer so for many companies is not economical.” When it comes to vegan wine, one large company, found throughout all retail channels, is Yalumba. They have a great vegan range, and also proudly cover the organic category with wines which have great reviews from the critics and the wine drinking public. BANANA BLOSSOM The purple flower that grows at

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the end of a bunch of bananas, banana blossom is common in Asian cuisines. Expect to see more of this on trend ingredient, with its fleshy texture lending itself to dishes such as vegan fish, stir fries and salads. Unfortunately the fresh version is hard to find in New Zealand, unless of course you manage to grow your own bananas. Thankfully you can find tinned ones in good Asian and specialty supermarkets. JACKFRUIT A jack of all flavours, the young, unripe jackfruit soaks up flavour while its stringy, ‘meat-like’ texture makes it a great chicken or pork alternative. Again, you’re unlikely to find a fresh one in New Zealand but the tinned variety is becoming more and more common. TOFU Made much like cheese is, soy milk is curdled and then compressed. Tofu comes in various textures from silken, soft, firm and extra firm. Rather bland on its own, the role of tofu in most recipes is to act as a flavour carrier and to add texture. TEMPEH Unlike tofu, tempeh is made from the whole soybean which is fermented and then made into a firm cake. Originating in Indonesia, tempeh has an earthy flavour that can develop as the tempeh ages. As the whole bean is used, tempeh has a higher protein, fibre and vitamin content than tofu.

NOURISH

RECIPES

COCONUT YOGHURT Just because you don’t eat dairy doesn’t mean you have to give up on yoghurt. In fact you can make great yoghurt from most non-dairy ‘milks’, it’s just a case of experimenting. I found coconut cream is the easiest, as other ‘milks’ may need more thickening. The key to any version is saving a ¼ of a cup from each batch to start your next. There are two ways you can make it: one uses a yoghurt maker, the other a good old thermos.

¼ cup of yoghurt* 400mls coconut cream 1 tsp agar agar METHOD ONE – YOGHURT MAKER Mix all the ingredients together in the yoghurt maker’s container. Fill the yoghurt maker with boiling water, as per the user instructions. Place the container in the yoghurt maker, seal and leave for 24 hours.

VEGAN AIOLI This garlic mayonnaise uses the magical yet often discarded brine, or aquafaba, that surrounds chickpeas or tinned beans.

½ cup of aquafaba 1 tsp mustard (Dijon or wholegrain) 1 tsp salt 2–3 cloves of garlic 3 tbsp apple cider vinegar 1½ cups neutral oil squeeze of lemon juice Place the aquafaba, mustard, salt, garlic and vinegar in a blender and process. With the engine running slowly, drizzle in the oil until you have a thick mayonnaise. Taste and check for seasoning, adding a squeeze of lemon juice or a little more salt.

When you take the yoghurt out of the maker, give the jar a shake and place in the fridge for another 12 hours to thicken completely.

METHOD TWO – THERMOS In a small pot mix all the ingredients and heat to 40°C. While the cream is warming, place boiling water in the thermos to heat it up. When the cream is warm, remove the water from the thermos and replace it with the cream mixture. Place the lid on and allow it to sit for 24 hours. Pour the yoghurt into a jar, give it a shake and allow it to set in the fridge for a further 12 hours. You can sweeten the yoghurt by adding some maple syrup before placing it in the fridge.

* You’ll need to start with your favourite store-bought yoghurt.

Store in an airtight container for up to two weeks.

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VEGAN EASTER RECIPES VICKI RAVLICH-HORAN | IMAGES ASHLEE DECAIRES

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NOURISH

RECIPES

Good news—it turns out most dark chocolates are vegan. With that in mind, here are some tempting chocolate treats in time for Easter but equally enjoyable any time of the year.

CH OCO L AT E TA RT For the pastry: 1¼ cups flour ½ cup icing sugar ½ cup cocoa ¼ cup oil (sunflower or coconut) ¼ cup chilled water

VEGAN CARAMEL Your secret weapon sauce! Double it and keep a jar in the fridge to drizzle over anything from cakes, pancakes, yoghurt or fruit.

¾ cup brown sugar For the filling:

1 cup coconut cream

1½ cups coconut cream

pinch of salt

350g dark chocolate, chopped

Heat a pan over medium high heat. Add the sugar and stir around the pot for about 1 minute to heat through. Add the coconut milk and stir to combine.

¼ cup coconut oil 1 tsp vanilla extract Make the pastry by mixing the dry ingredients together. You can do this in a food processor if you like but a bowl works just fine too. Mix in the oil and then slowly add the water a little at a time until the pastry comes together. Press the pastry evenly into and up the sides of a 20cm loose bottomed tart tin. Cover with baking paper and the dry beans or baking weights. Blind bake at 180°C for 15 minutes. Remove the beans and baking paper and place in the oven for a further 5 minutes.

Bring to a boil then reduce the heat. Simmer for 15 minutes, until caramel has thickened, remembering to stir occasionally. Finally, stir in a good pinch of salt.

To make the filling place the coconut cream in a pot along with the chocolate, coconut oil and vanilla. Heat gently until the chocolate has melted. Place filling in a blender and process until it is completely smooth. Tap the jug a few times and allow it to sit for a few minutes for the air bubbles to dissipate before pouring it into the tart case. Chill the tart until set (about 2 hours). Before serving, top with fresh fruit. Autumn berries and fresh figs are perfect.

Nutrient-Dense. Handcrafted. Vegan. Delivered To You North Island Wide

vonwheels.com PAGE 27 | WWW.NOURISHMAGAZINE.CO.NZ

VEGAN BROWNIE These brownies are amazing! The tahini adds a subtle nuttiness while the combination of dates and olive oil keep them deliciously moist. Keep them plain or top with your favourite nuts or even a drizzle of vegan caramel.

1 tbsp chia seeds* 3 tbsp water ½ cup dates ¼ cup hot water ½ cup dark chocolate chips ½ cup tahini (at room temperature) 2 tbsp olive oil 1 tsp vanilla 1 cup non-dairy ‘milk’ (oat, almond or coconut) ½ cup flour ½ cup cocoa powder ½ cup sugar (I prefer coconut or raw) 1 tsp baking powder Mix the chia seeds with the 3 tbsp of water and allow them to swell. Place the dates in a food processor along with the chocolate and hot water and whizz until you have a puree. Mix the tahini well before measuring out as it tends to separate in the jar. Add the tahini, olive oil, vanilla and milk to the date puree along with the chia gel and whizz to combine well. Fold in the remaining ingredients and pour into a greased 20 x 20cm tin. Bake at 180°C for 35–45 minutes or until a skewer inserted comes out clean. *Ground chia seeds work best if you can find them, but whole ones will still work.

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VEGAN MUFFINS The secret to these beautifully light and fluffy muffins is apple sauce which acts as an egg replacement. I simply used a tin found in the sauce aisle at any supermarket, although you could make your own.

3 cups self-raising flour ½ cup sugar ½ cup cocoa 1 cup dark (vegan) chocolate chips 1 cup of apple sauce 1 cup non-dairy ‘milk’ ½ cup neutral oil (I used sunflower) 1 tsp vanilla extract ¼ cup espresso or strong coffee In a large bowl mix together the dry ingredients including the chocolate chips. In a separate bowl whisk together the remaining ingredients then combine this with the dry mix. Divide the mixture into a greased 12 pan muffin tin and bake at 180°C for 15–20 minutes. To make berry muffins, omit the espresso and replace the cocoa and chocolate with fresh berries and a dash of cinnamon. Or for a healthy lunchbox treat, omit the espresso and replace the cocoa and chocolate with raisins and add a grated apple, carrot and zucchini.

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NOURISH

RECIPES

Vegan

MUSHROOM TART RECIPE VICKI RAVLICH-HORAN | IMAGE ASHLEE DECAIRES

The creamy-like filling of this tart is reminiscent of a light fluffy quiche. We’ve topped the tofu filling with garlic sautéed mushrooms, but you could use any number of combinations from cherry or heirloom tomatoes and basil, or leek and pumpkin and in springtime asparagus.

Pastry 2 cups flour ½ tsp salt ½ cup vegan yoghurt 2 tbsp olive oil 4 tbsp cold water Mushrooms 3–4 tbsp extra virgin olive oil ½ an onion, finely diced 2–3 cloves garlic, peeled and chopped 3–4 cups mushrooms, sliced

Place the flour and salt in a food processor along with the yoghurt. Process and once combined drizzle in the oil then the water a tbsp at a time. Continue to process until the pastry comes together in a ball. Cover and rest in the fridge for at least 30 minutes. On a floured bench, roll out the dough evenly until it is big enough to fill your tin. (I used a 13 x 35cm rectangular tin but a 25cm round tin will work too). Press the dough into the tin and trim the edges. Prick the base a few times with a fork then cover with baking paper and dry beans or baking weights. Blind bake at 180°C for 15 minutes. Remove the beans and paper and continue to cook for another 5 minutes.

Mushrooms In two or three batches heat a little of the oil in a large fry pan and sauté the mushrooms, onion and garlic with a few sprigs of thyme.

fresh thyme Tofu Cream Filling

Tofu cream filling 400–500g silken tofu, drained 2 tbsp olive oil 3 tbsp cornflour 3 tbsp nutritional yeast (optional) 1 tsp garlic powder 1 tsp salt ½ tsp white pepper

Place the tofu, oil, cornflour, nutritional yeast (if using), garlic powder, salt and pepper in a food processor and blend until smooth and creamy. Taste and adjust seasonings if needed. Pour the tofu filling into the par baked tart case. Top with the sautéed mushrooms and bake for 45–50 minutes at 180°C until the filling is set and the pastry is crispy.

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L T ES A E

Monday

RECIPES VICKI RAVLICH-HORAN | IMAGES ASHLEE DECAIRES

Nourish have promoted the idea of Meatless Monday for many years. You can, in fact, sign up to our Meatless Monday campaign and receive a meat free recipe each Monday.

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The premise: being vegetarian is not a lifestyle change many people are willing to make but eating less meat is very doable. By consciously going meat free one day a week you will see just how easy it is. Who knows, it may flow on to more meat free days or meals.

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BABY CARROT The modern Meatless Monday movement started in the UK, spearheaded by famous vegetarian Paul McCartney but the idea is quite old. During WWII the American FDA urged Americans to reduce their intake of key staples, meat being one of them, to help the war effort, and slogans like ’Meatless Monday’ and ’Wheatless Wednesday’ were born. “I think many of us feel helpless in the face of environmental challenges, and it can be hard to know how to sort through the advice about what we can do to make a meaningful contribution to a cleaner, more sustainable, healthier world,” says Paul McCartney. “Having one designated meat free day a week is actually a meaningful change that everyone can make that goes to the heart of several important political, environmental and ethical issues all at once. For instance, it not only addresses pollution, but better health, the ethical treatment of animals, global hunger and community and political activism.” There is a lot of debate about the health benefits of a vegetarian diet but what most people agree on is that reducing our meat consumption can only be a good thing. So ease the family in with one meal a week and go meat free on a Monday. The environment, your health and your wallet will all thank you for it.

1 cup plain yoghurt 3 garlic cloves, peeled 2 tsp finely grated fresh ginger 1 tbsp garam marsala 1 tbsp ground coriander 1 tbsp cumin 1 tbsp sweet paprika 1 tsp salt 2 bunches (or about 4 cups) baby carrots, scrubbed and trimmed 1 cup basmati rice 2 onions ½ cup oil 1 tbsp salt 2 dried bay leaves 1 star anise 6 green cardamom pods

RECIPES

Biryani

When researching for this recipe I was surprised to find that a vegetable biryani is not common. I found this surprising because when I backpacked through Rajasthan (nearly 20 years ago!) this was my staple dinner. Much of Rajasthan is vegetarian but the real reason I enjoyed a regular biryani was because this tasty dish also lacked any ingredients likely to give me ‘Delhi belly’. What I thought was a biryani was possibly more a pilau. A traditional biryani begins with a curry that has par cooked rice layered on top or between it and more often than not this curry is chicken or lamb based. I’ve used the same principle just used baby carrots. You can, of course, use various other vegetables: cauliflower, broccoli, potato, kumara, mushrooms, capsicums all work well.

Marinade

1 cinnamon quill 1 tsp saffron threads (loosely packed) available from Vetro Rotorua 2 tbsp warm water fresh coriander raisins (optional) Combine the marinade ingredients in a large ovenproof dish. Mix in the carrots, ensuring they are well coated, and allow to marinade for at least an hour. Soak the rice in a big bowl of water. Peel and slice the onions. Heat a ¼ cup of the oil in a large pan over medium high heat and add half the onions. Cook until golden brown (but not burnt) then remove from the pan, placing on a paper towel. Repeat with remaining onion. Place the carrots in the oven and cook at 180°C for 35 minutes. Drain the soaked rice and rinse a couple of times. Bring a large pot of water (at least 1.5 litres) to the boil with the salt, bay leaves, star anise, cardamom pods and cinnamon quill. When the water is boiling add the rice and cook for 4 minutes before draining. Crush the saffron then immerse in 2 tbsp hot water. Place the par cooked rice over the carrots and drizzle with the saffron water. Top with the golden onions, place the lid on and bake for a further 25 minutes. To serve, garnish with fresh coriander and a few raisins.

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PUMPKIN

Dal

Madhur Jaffrey, the Queen of Indian cuisine, writes of the importance of dal when she says in her Curry Bible “you can take meats and fish and vegetables from an Indian, but you cannot take away his dal – the core of his meal”. Technically dal (also known as dhal, dahl or daal) is a term used for split legumes, think lentils, peas and beans. It’s also a term used for the popular thick soup like dishes made from these pulses. It’s not surprising this nourishing, thick, fragrant dish is so popular.

2 tbsp oil

½ tsp salt

1 onion, diced

juice of 1 lemon

2 garlic cloves, chopped

2–3 cups baby spinach

3cms fresh ginger, peeled and grated or finely chopped 1 kaffir lime leaf, tough central stem removed, finely sliced 1 fresh chilli (optional) 2 tsp ground cumin 2 tsp ground coriander 2 tsp garam masala 1 tsp ground turmeric 1x 400ml tin coconut cream 3 tbsp tomato paste 2 tomatoes, roughly chopped 2 cups water 1 cup Toor Dal lentils (if you can find, otherwise split red lentils) 4 cups pumpkin, peeled and chopped into 2cm pieces

Heat oil in a deep fry pan, add onion and cook for 4–5 minutes until translucent. Add garlic, ginger, kaffir lime and chilli if using and cook for 1 minute. Add spices and cook for 1 minute until fragrant, adding a ¼ cup of the water to stop them from sticking if need be. Stir in the tomato paste and chopped tomatoes then the coconut cream, remaining water, lentils, pumpkin and salt. Bring to a boil, then reduce the heat to a simmer and cook for about 25 minutes, or until lentils and pumpkin are soft. Remember to stir a few times during cooking to make sure the lentils don’t burn and stick to the bottom of the pan. Stir in spinach at the end, and season with lemon juice and more salt to taste.

#wildaboutflavour A fusion of delectable wild flavours in the heart of downtown Rotorua 1296 Tutanekai St, Rotorua, 3010 | P: 07 282 2090 E. scoperotorua@gmail.com

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Let it Be WORDS LYNDA HALLINAN | IMAGES ASHLEE DECAIRES

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NOURISH

When I find myself in times of gardening trouble, I reckon the best remedy is to simply think of Paul McCartney's mother Mary and, well, let it be. Powdery mildew a plague on your pumpkin vines? Let it be. Can't see the woods for the weeds? Let it be. Lawn barely alive after a long summer without rain? Let it be. Radishes run to seed? Let it be. Birds pecking holes in your unripe autumn pears? Let them be, too. Last spring, I had no choice but to let it be because, on the eve of the biggest planting weekend of the year, I broke my foot in an ill-fated return to the netball court for the first time in 25 years. Thus, while my fellow gardeners laboured in their vegetable plots, I sulked indoors on crutches with a cantankerous constitution. Consequently, I can count the number of hours I've worked in my vegetable garden since Labour Weekend on one hand, which means there's now nothing to harvest but rhubarb, a few spuds, self-sown tomatillos, angelica stalks and perennial 'Scarlet Runner' beans. The parsnips, leeks, dill and coriander all bolted to seed, my asparagus bed is an unruly forest of fronds, and the weeds are in control as opposed to under it. (On the plus side, I now have free dill and coriander seeds to fill my spice jars, and leek and parsnip flowers for foraged floral arrangements.) Letting it be—at least for a season—has reminded me that growing food shouldn't be a chore. Whether you consider your edible garden to be high or low-maintenance is entirely dependent on whether you're offended by weeds, pests and diseases, overgrown undergrowth or plants that are past their best. All too often we actually make work for ourselves when, if we just learned to let it be, the less there would be to do. The bigger weeds get, for example, the fewer there are to pull out, and the more soil each interloper clears upon eviction. Let the bugs be too; they're an integral component of a biodiverse backyard and if you get rid of them all, there'll be nothing for beneficial insects to parasitise. So as your garden winds down with the end of the golden weather, don't be in a rush to clean it up. By all means, snip the heads off weeds before they shed their seeds but let annual herbs and salad greens run wild. Shake, rattle and roll their dry seeds

GARDENING

into paper bags to save and re-sow, or just let them be and see what shows up next spring.

SEED SAVING TIPS · Only save seeds from your best, blight-free tomatoes. Choose a large, healthy fruit and let it ripen fully on a sunny windowsill until it oozes juice. Squeeze the seed pulp into a sieve and run under cold water to clean. Tap onto paper towels to dry. · Dry chillies whole and you’re saving their seeds at the same time. · Let beans (including broad beans) and peas dry fully on the vine, then harvest the pods. Shell out to save. · Don't save the seeds of modern hybrid varieties, or any cucumbers, pumpkins or zucchini. The cucurbit family is notoriously promiscuous and cross-pollinated fruit are rarely worth eating. · To save sunflower seeds for roasting or sprouting, cover the drooping heads with a sack or pillowcase as soon as they bend their necks or birds will beat you to the plump inner seeds. Cut mature heads and store intact. To sprout, just dunk the whole head in a bucket of water, rinse and repeat daily until the green shoots emerge.

Lynda Hallinan Waikato born-and-raised gardening journalist Lynda Hallinan lives a mostly self-sufficient life at Foggydale Farm in the Hunua Ranges, where she grows enough food to satisfy her family, freerange chooks, kunekune pig and thieving pukekos. She has an expansive organic vegetable garden and orchards and is a mad-keen pickler and preserver.

SURREALIST GARDEN The newest addition to Hamilton Gardens' fantasy collection, the Surrealist Garden opened this February. Inspired by Surrealism, an artistic movement popular the 1920s and 30s, the garden feels like another world. Surrealism explores the mystery behind dreams and the subconscious mind, largely inspired by Sigmund Freud. With a giant white door, garden tap and more. As you step inside you may feel you have suddenly shrunk. But scale is not the only mind bending trick this garden has to offer! This is a garden you don’t see but experience. Hamilton Gardens, Hungerford Crescent, Cobham Drive (SH1), Hamilton www.hamiltongardens.co.nz PAGE 37 | WWW.NOURISHMAGAZINE.CO.NZ

FALLS GARDENING WORKSHOPS If either getting more out of your garden or perhaps starting a vegetable garden is your goal, Falls Retreat have some fun and inspiring courses designed just for you. Join the team in their working garden to learn everything from the basics of composting or worm farming to propagating your own plants. These are fun and interactive and include a beautiful shared lunch. SATURDAY MAY 2 SATURDAY JUNE 6 THE FULL MONTY $125pp includes morning tea, full day interactive workshop with Nicki Murray-Orr of VitalHarvest, notes to take home and a delicious shared lunch. www.fallsretreat.co.nz/the-full-monty SATURDAY 28 MARCH, 9.30AM & 1PM

SATURDAY APRIL 18, 9.30AM GROWING HEALTHY VEGIES Learn how to grow your own fruit and vegies from seed or cuttings. Spend time in the glasshouse, get invaluable tips and techniques including planting by the moon, potting and more. Includes morning tea, take home notes and a delicious shared lunch. $75pp SATURDAY 9 MAY, 9.30AM THE EDUCATED GARDENER Aimed at those that want to build upon their gardening knowledge, this workshop focuses on bio-intensive planting methods, soil nutrition and our permaculture model. Includes morning tea, take home notes and a delicious shared lunch. $75pp

GARDEN CLUBS Are you looking for a place to visit? Get in touch with Falls Retreat who’d love to tailor a garden session/ lunch to suit. Email enquiries to info@fallsretreat.co.nz

EDIBLE GARDENING FOR BEGINNERS Includes morning tea, half day interactive workshop with notes to take home and delicious shared lunch $75pp COMPOSTING & WORM FARMING 2 hour interactive workshop with take home notes and includes complimentary welcome drink and nibbles – $60pp SPECIAL OFFER – save 15% if you book both for $115

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THE FALLS RETREAT 25 Waitawheta Road, Waihi For more information and to book go to www.fallsretreat.co.nz

Garden

SALADS RECIPES MEGAN PRISCOTT | IMAGES BRYDIE THOMPSON

At this time of year our vegetable garden is overflowing with beautiful homegrown produce. I love that I can go out and pick a bunch of fresh ingredients and throw together a meal. If your fingers are not that green or your plot too small for a vegie patch, the good thing is these vegetables are also super cheap at this time of year. So make the most of the salad days, before you know it, it will be winter. PAGE 39 | WWW.NOURISHMAGAZINE.CO.NZ

NOURISH

AUST RIAN CUCUMBER SAL AD This salad is fresh, simple and takes about 10 minutes to make. It pairs well with Weiner schnitzel and potato salad. I enjoy it as part of a mixed salad plate, with grated carrot, chopped radish, watercress and potato salad, finished with a boiled egg.

3x medium cucumbers 1 tbsp dill chopped 2 tbsp chives chopped ½ tsp salt ½ tsp freshly ground black pepper 1 tsp grainy mustard ½ cup thick Greek yoghurt Finely slice cucumbers (skin on) using a mandolin. Put in a sieve for 30 minutes to drain any excess juice. Mix all the other ingredients into a bowl and gently fold through the cucumbers.

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RECIPES

GA B RI EL L A I don’t really know what to name this salad; garden salad is too broad and boring, it’s not Greek or Mexican, so let’s go with Gabriella.

MID DLE EASTE RN FREEKEH SALAD You can really adapt this salad to use what’s available in the garden. I chose the ingredients below as they are usually all abundant in my garden at the same time. With this in mind, courgettes are a great addition or substitute. You can also swap the freekeh for quinoa to make it grain free. Top it with watercress and you have a meal, although we love it with roast chicken.

You really can go with what is seasonal and available, think Mediterranean when you substitute any ingredients so it stays balanced and not confused. I keep it mainly raw for the crunch and contrast. It’s great served with the other salads on this page as part of a meat free lunch. The addition of feta is really nice. Tuna and watercress are also a good combo.

Capsicum, range of colours Green beans Sweetcorn, cooked and cut off the cob

1½ cups grain (freekeh, farro)

Cherry tomatoes

2 red capsicums

Radishes

2 eggplant

Spring onions

1 fennel bulb

Cucumber

2 cloves garlic crushed

Basil, little leaves

juice & zest of 3 lemons

1 tsp little fresh thyme leaves

¼ cup parsley

Oregano, little leaves

basil leaves

Salt and pepper

¼ cup mint

Olive oil (I use Al Brown’s Oregano and Lemon)

¼ cup olives /3 cup hazelnuts or pistachios, toasted

6 carrots 1 tbsp cumin seeds 2 tbsp honey olive oil Cook freekeh or farro with plenty of boiling water until tender. Cool, drain and set aside.

Quarter the cucumbers lengthways, take the seeds out (these can make the salad a bit watery) and cut into small cubes and add to a bowl with the corn. Cut the beans, capsicum and radishes into small cubes, and add to the cucumbers. Cut the cherry tomatoes in half and add along with finely sliced spring onion, a glug of olive oil, the herbs, salt and cracked pepper. Give it a good stir and pop it into a beautiful bowl to serve.

Cut the eggplant and red capsicum into 2cm cubes, toss with garlic, olive oil and salt and roast at 180°C until tender and broken around the edges. Peel and cut carrots into quarters lengthways, toss with cumin seeds, honey and olive oil and roast.

Megan Priscott www.redkitchen.co.nz

Finely slice the fennel on a mandolin.

Megan is mum to Lily, Lennox and Lincoln. Along with husband Mathew she owns and manages RedKitchen in Te Awamutu. Megan loves good food and wine and holidays with the family. Whangamata is their favourite spot where Megan says a huge paella on the beach is the perfect way to finish a summer's day.

Combine the freekeh with the prepared vegetables along with the herbs, lemon, olives, salt and pepper. Top with toasted nuts.

Note: I use Al Brown’s Lemon and Fennel Olive Oil, it just adds another flavour dimension and keeps it interesting

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ROTORUA B EYON D GEYS E R S WORDS & IMAGES VICKI RAVLICH-HORAN

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A trip to England must include a visit to a castle, but after the second or third they all start looking the same. I contend this is much the same when in Rotorua, but the castles are just bubbling mud pools—marvellous in themselves, all with something unique and wonderous just, dare I say it, a little monotonous. Just as there is more to see in England than a litany of old buildings, Rotorua offers so much more than geothermal wonders. We spent a couple of days uncovering just a few, asking the locals for their top picks and generally enjoying everything but a geyser. What we discovered is there is so much here to see and do from adventure and thrill rides to enjoying the wonders of nature, biking, hiking and a spot of eating. We are staying at Jet Park Rotorua. This small chain of hotels with properties in Rotorua, Hamilton and Auckland pride themselves on authentic Kiwi hospitality. It’s the perfect spot to base ourselves with a spacious room, ample parking, along with a pool and kid’s playground. Inus Rademeyer, the manager, is quick to give us a list of must see and do’s, including many unique free ones like a visit to Kerosene Creek. You’ll find this hidden gem down a very rutted metal road, off State Highway 5 heading south from Rotorua to Taupo. Bump your way down the road for two and a half kilometres until it ends. Head down the track and you’ll find the warm stream and waterfall hidden among the bush that is Kerosene Creek. It’s a weird phenomenon soaking in a freshwater stream with warm water flowing past

F E AT U R E

you. This is a magical spot but be careful, don’t leave any valuables in the car. If hot pools are your thing, Rotorua has them in spades from the newest, The Secret Spot, which is part of the mountain biking complex and perfect to soak weary muscles after a ride or to just chill in at sunset, to the iconic Polynesian Spas. But if therapeutic waters are not necessarily what you are after and it’s just a frolic in the pool, we loved the Rotorua Aquatic Centre by Kuirau Park. Another great place for some good oldfashioned family fun is Amazeme. We quite literally got lost in Rotorua! If you are taking on the maze make sure you have good walking shoes on, sunscreen and some water, and I highly recommend a trip to the loo before beginning! This 1.4km hedge maze will have you dazed and confused. Outside the maze you’ll also lose time playing the many fun games or exploring McGregor’s garden. Pack a picnic and spend the day. Speaking of packing a picnic, our hotel was just a short stroll to Vetro Rotorua on Amohau Street. Filled with all manner of epicurean delights, it is the perfect stop to stock up on gourmet ingredients for a picnic or a bottle of wine and some cheese for a quiet night in. Revolver Coffee Roasters are in store so I set the family up with coffee and hot chocolates while I perused the shelves in peace knowing I would find an array of new and exciting or hard to find ingredients to take home with me. I love their Callebaut chocolate, the imported pastas and gnocchi and range of Italian wines. Vetro owner Jenny Meban recommends a walk around Hamurana Springs and a bite at the Okere Falls Cafe. Another favourite stop for something to eat is Scope Cafe on Tutanekai Street. This is a cafe that exudes warmth and character.

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Walk in and you will be greeted by genuine smiles and a cabinet full of tempting sweets to make you smile. Owned by Dana and Steven Greer, Steven oversees the food with Dana taking care of the front of house. Scope is one of those rare finds where you know the owners care, it’s in the food, it’s in the eyes and smiles of the staff and it’s in the friendly banter with the many regulars. Make sure it’s on your list of places to visit for breakfast, lunch or even just a coffee, just ensure when you go you don’t leave without a couple of treats for later! Dana agrees with Jenny’s recommendation of Hamurana Springs walk. “It’s like heaven on earth,” says Dana. “Beautiful spring waters, gorgeous Sequoia forests. It’s so serene, it’s my sanity walk every day, and I am so appreciative to have access to it.” Getting close to nature and enjoying a walk with a difference, you can’t go past the Redwoods Treewalk. This 700m walk, 20 metres up among the magnificent century old redwoods includes 28 swing bridges and 27 platforms, giving you a bird’s eye perspective of the forest. During the day it is awe inspiring seeing these massive trees from such a perspective. Then at night 30 exquisite lanterns designed by worldrenowned designer and sustainability champion David Trubridge turn the walk into a mesmerising experience. We couldn’t decide when to go so went both during the day and at night and still can’t decide which is better. If going at night make sure you get there early, especially on holidays as the queue can be quite long. Also lighting up the nightlife in Rotorua is Skyline Rotorua. Having been on the luge many times this family favourite took on a whole new element at

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night. We headed up at dusk and had dinner at the Stratosfare Restaurant. Here you will find the most magnificent views and the most amazing buffet I have ever experienced in New Zealand. Seriously, it went on for metres, with soup and salad stations; you could make your own Caesar salad. Fresh seafood and sushi, a noodle bar and then curry selection turned into a flame rotisserie and grill station. And then we discovered dessert! Considerably full we then careered down the hill in the dark. Well, semi-dark, as the luge path is lit by a series of lights. If you want to stay really late you can explore constellations, look for a shooting star and discover planets invisible to the naked eye with the new stargazing experience. Weary from a few late nights, we spent a day exploring a few of the beautiful lakes. Inus from Jet Park recommended the secluded beach accessed by a step walk down from the lookout carpark between the Blue and Green Lakes. This gorgeous little beach with its crystal-clear water is the perfect spot to swim or simply lie back and enjoy the surrounds. OTHER HIGHLIGHTS We had a great dinner at The Blind Finch. Here you will find the most creative burgers around matched with an extensive list of craft beers and gin. Dana says you can’t beat Atticus Finch for dinner and a stop at iconic Lady Jane’s Ice Cream Parlour is always a good idea when strolling down by Lake Rotorua. If a trip to Rotorua is not complete without seeing a mud pool you can stroll around Lake Rotorua, behind the Polynesian Spa, or our favourite is a visit to Kuirau Park. Here you can see bubbling mud pools, sit with

the tourists and soak your feet in a hot thermal bath or let the kids go wild on the playground. There is also a market here each Saturday. We also love Wingspan—here you will learn about the native New Zealand falcon the karearea, along with other birds of prey and discover the art of falconry. NEXT TIME We’re hoping to get to the 3D gallery, walk the Lake Tarawera Trail and soak our aching bodies in the natural hot springs, and swing from the treetops with the award-winning Rotorua Canopy tours. And that’s just the start!

Located in BEAUTIFUL McLaren Falls Park

Tranquility

just outside of the city. Open Wednesday to Friday 9am to 3pm saturday & sunday 9am to 4pm

McLaren Falls Park, 140 McLaren Falls Road, Tauranga 07 5434976 | harriet.fallscafe@gmail.com

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EAT WELL,

WORDS & IMAGES AMBER BREMNER

I’ve been very fortunate to travel overseas regularly, both with and without children. We are vegetarian and veer towards a fully plant-based diet most of the time. That’s an easy choice to make at home in New Zealand, but can be a challenge when travelling. Of course, countries with an ingrained vegetarian food tradition are an absolute joy to spend time in, with India, Thailand, Laos and Indonesia some of my personal favourites. Tender idli for breakfast in raucous Mumbai, incredible green curry with fresh peppercorns on the beach in Koh Tao, jaew mak keus eggplant dip in riverside Luang Prabang, and many and varied tempeh dishes and nasi campur from warungs throughout Bali and Lombok are forever in my food memory bank. On the flip side, finding a veg-friendly meal in China was more difficult than I imagined, with vegetable dishes usually including at least a little pork, or cooked in a meat-based broth. We didn’t know whether to laugh or cry when we discovered there were no vegetarian meal options at Shanghai Disney—even the popcorn came tossed with chunks of meat. But nothing is impossible. In downtown Shanghai we found vegan noodles and grilled lettuce at a small hand pulled noodle shop, and ate a lot of snacks from convenience stores. Thankfully, a welltimed food tour introduced us to the pleasures of jianbing, a sort of crepe filled with greens, egg, crunchy fritter, chilli and fermented bean paste, and cong you bing or fried spring onion pancakes. The challenge of seeking out local plant-based options in a new country can also spark some wonderful adventures. Vietnam

has been a real highlight for us, from cooking classes with Red Dao women in the mountains of Sapa to a memorable meal of mushroom spring rolls while sitting alongside Buddhist nuns at vegetarian restaurant Co'm Chay Nàng T m, in Hanoi. I’m grateful my children are fairly adventurous eaters who will give most things a go. However, we do make an effort to balance out the new and weird for them by bringing some familiar foods from home, seeking out markets for simple fresh fruit and vegetables (accommodation with a kitchen is a bonus), and being relaxed about French fries and pizza being a core food group, albeit temporarily. In some countries vegetarian or vegan food often goes hand in hand with religion. Changing how we look for restaurants has been helpful, and Googling local Buddhist restaurants has yielded great results. Targeted at local diners rather than tourists, they’re inexpensive and usually offer a buffet so you can take a good look at everything and decide what you’re game to try. I’ve sought out cooking classes or food tours in Thailand, Laos, Vietnam, Bali and China. They’re such an excellent way to connect with people and gain an introduction to local foods, that they are now a priority whenever we travel. Veg-friendly travel is not only possible, it’s easy—depending on where you go. Prioritise countries that understand and embrace meat free meals, and you will be well fed indeed.

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T R AV E L

Top Tips

• Pack nutritious muesli bars as an emergency meal replacement. Nuts are also a great snack to have on hand and can usually be bought locally. • Seek out a few kid friendly meals. It can help children be more willing to try something new if they know not every meal will be weird. • Book a cooking class or food tour. They’re usually happy to accommodate vegetarians and vegans (with advance notice). • Download the Happy Cow app www. happycow.net to find veg-friendly restaurants wherever you are. • Do some research about commonly used ingredients and decide where your boundaries lie. You might be happy to overlook things like fish sauce or shrimp paste in Asian dishes, and if not then you’ll be better prepared to know which dishes might be hiding them. • Go local. Avoid tourist traps and look for places to eat that are busy with local people. The food will be fresh due to high turnover and probably better than the local interpretation of Western food. • If the language barrier is high, get busy on Google Translate and make some flash cards to explain your dietary

requirements in the local language. Keep it simple and direct and say “no eggs, no dairy, no meat, no fish, no chicken”. • Falafel is your friend. Enough said. • If all else fails, a bowl of plain rice will fill your tummy until a better meal can be found.

Personal Recommendations • China: Lost Plate Food Tours www.lostplate.com

• Laos: Tamarind Restaurant and Cooking School www.tamarindlaos.com • Bali: Traveling Spoon www.travelingspoon.com and Casa Luna Cooking School www.casalunabali.com

Amber Bremner | Quite Good Food www.quitegoodfood.co.nz Amber Bremner is the author of popular plant based food blog Quite Good Food. A champion for cooking and eating food that makes you feel good, she believes small changes in the way we approach food have the power to make a difference.

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SEE CAKE RECIPE PAGE 51

Passionfruit RECIPES VICKI RAVLICH-HORAN | IMAGES BRYDIE THOMPSON

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My passionfruit vine is out of control! If I was a gardener of any calibre, I would be able to tell you why and I would probably also take back control of my front garden from the sprawling passionfruit vine. The truth is, I planted a small plant after removing a rambling wisteria in the hope it would cover the banister of our front step and provide us with a few passionfruit to enjoy each autumn. The wisteria had to go because it had taken over and, due to my past experience trying to grow passionfruit, I didn’t think there would be any problem with it following suit. How wrong was I! It now sprawls some 10 metres along the house. Its tentacle-like shoots grab on to anything, wrapping itself around and almost suffocating every other plant. I know I should get the clippers and show it who’s boss, but each time I attempt to stand up for all the other life in my front garden I am seduced by the thought of those tropical pods bursting with sweet tangy seeds.

RECIPES

Passionfruit Syrup 2 cups water 1½ cups sugar zest of 2 limes ½ cup lime juice 1–1½ cups passionfruit pulp Place all the ingredients, except the passionfruit, in a pot. Stir well and bring to the boil. Add the passionfruit, stir and allow the mixture to slowly simmer for 5–10 minutes or until it has reduced to a thick syrup. Pour into sterilised glass bottles. Once cold, keep in the fridge. Serve over ice with sparkling water for a refreshing drink or add fresh mint, white rum and sparkling water for something with a little more kick.

And then autumn arrives, and I have buckets of passionfruit. Vine hoppers buzz with delight, but I am not fazed as there are more than enough for all of us. Visit in March and you are guaranteed to leave with a bag, for if the truth be told there are only so many you can eat. My solution, after filling the freezer with pottles of their tangy pulp, is to make a syrup. This can be poured over ice cream, cheesecakes or cakes, mixed through custard or cream for a quick tart or used as a cordial.

FOR A COMPLETE EXPERIENCE BOOK A WORKSHOP TODAY

BOOKINGS 07 863 8770 info@fallsretreat.co.nz

www.fallsretreat.co.nz

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Coconut Cake with Passionfruit and Mango Play up the tropical flavours of passionfruit with this coconut cake and a few ribbons of fresh mango.

175g butter, soft 1 cup sugar 3 eggs 1 tsp vanilla extract 1 cup flour 1 cup desiccated coconut 1½ tsp baking powder To serve Whipped cream and/or yoghurt Fresh passionfruit Fresh mango Beat the butter and sugar together until light and fluffy. Add the vanilla extract then eggs one at a time, beating well between each. Fold in the flour, coconut and baking powder until just combined. Pour batter into a greased tin (21cm round or 21cm square) and then bake at 175°C for 25–35 minutes. Once the cake has cooled, dollop on whipped cream or half whipped cream half yoghurt then fresh passionfruit and ribbons of fresh mango. Or pour the syrup over the warm cake. I made individual cakes and poured syrup over these, with the addition of a scoop of vanilla ice cream which makes a wonderful dessert.

Wednesday & Thursday 4pm - Late Friday - Sunday 12pm - Late 16 Pacific Ave, Mount Maunganui P: 07 925 9769 E: mount@alpino.co.nz www.alpino.co.nz

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BOSH!

WORDS VICKI RAVLICH-HORAN | RECIPE HENRY FIRTH & IAN THEASBY

Described as the vegan Jamie Olivers, Henry Firth and Ian Theasby are a phenomenon. Bosh, Healthy Vegan, is their third book in just three years. Quite a feat for a pair who five years ago were carnivores. The school friends entered their thirties feeling unhealthy, unfit and unhappy so made a switch to a plant-based diet, noticing the health benefits straight away. They lost weight, slept better and woke up in the mornings feeling energised. Wanting to share their discovery, in June 2016, they launched BOSH! an online recipe channel to show just how easy delicious plant-based cooking could be. Their videos went viral with over a billion views in the first year! They currently reach 26 million people a month. Henry and Ian say: “We started BOSH! to show the world just how delicious plant-based food can be. We created videos to prove that you can still have all your favourite foods, but without the meat

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and dairy. And with our new healthy recipes, nothing changes. Incredible looking burgers, luscious roast dinners, wonderful stews and curries and even pizza can still be on the menu! This is still BOSH! food: hearty comforting food that you want to eat.” If you’re just dipping your toes into the world of veganism or trying to eat more plant-based meals, the BOSH! books are a great place to start. Bosh! Healthy Vegan recipes have all been nutritionally analysed with each meal indicating if they are particularly high in protein or fibre, are low in sugar or salt along with their calories per serve. A good chunk of their books is dedicated to expanding your nutritional knowledge to help you get the best from a plant-based diet, and in BOSH! Healthy Vegan they cover a healthy lifestyle too, ticking off sleep, exercise and motivation.

NOURISH | REVIEW

bite-sized chunks. Now, brown the vegan meat | Warm half a tablespoon of the olive oil in the large frying pan over a medium heat | Add half the vegan meat and cook, stirring, for 3–4 minutes until the chunks are browning | Transfer the browned chunks to a plate | Repeat this process with another half tablespoon of the olive oil and the remaining vegan meat.

MEATY MUSHROOM PIE This Joe Wicks-inspired pie is topped with filo pastry. It’s hearty and filling, but is lower in fat, processed carbs and calories (and cooks quicker!). Make sure your vegan meat is low in salt and saturated fat.

Make the pie filling | Heat the remaining half tablespoon of olive oil in the frying pan over a medium heat | Add the onion and a pinch of salt and cook, stirring, for 3–4 minutes | Add the carrot and celery and stir for 2 minutes | Add the mushrooms and stir for 3–4 minutes | Add the thyme, rosemary and bay leaf and stir for 1 minute until aromatic | Add the tomato purée and stir for a further minute | Add the browned vegan meat and stir for 1 minute | Add the wine and stir for 1 minute | Add the stock, increase the heat and simmer for about 10 minutes until most of the liquid has evaporated | Add the parsley leaves | Taste and season to perfection with salt and pepper | Tip into the baking dish, smooth it out with the back of a spoon and leave to cool for 5 minutes.

250ml vegetable stock 4 sheets filo pastry low-fat cooking oil spray

Make the topping | Crumple the filo pastry sheets into loose balls and cover the dish | Spray with 4 sprays of cooking spray | Bake in the oven for 20 minutes, until the pastry is crispy and beginning to darken.

TO SERVE 200g Tenderstem broccoli

SERVES 4

200g frozen peas

1 onion

200g fresh spinach leaves

1 carrot

1 lemon

2 celery sticks

salt and black pepper

400g mixed mushrooms 10 sprigs fresh thyme 1 sprig fresh rosemary 20g fresh parsley 400g vegan meat 1½ tbsp olive oil 1 bay leaf 1 tbsp tomato puree 50ml red wine

Five minutes before the pie is set to come out of the oven, trim the broccoli | Put the broccoli and peas in a saucepan, cover with boiling water and allow to warm through for 3–4 minutes | Put the spinach in a colander, pour the broccoli and peas and all the hot water from the pan into the colander (this will wilt the spinach) | Halve the lemon | Squeeze a little lemon juice over the greens, and season with salt and pepper. Portion the pie onto plates and serve immediately with the greens. 521 KCAL | 31G PROTEIN | 18G FAT | LOW FAT | LOW SUGAR | HIGH FIBRE

byo. Don’t throw ‘away’ There is no ‘away’ Reduce, Reuse, Recycle 112 Third Ave, Tauranga | 0800 578 2832 | www.excelso.co.nz excelsocoffeenz

excelso_coffee

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KIDS

AUTUMN FUN WITH THE KIDS WORDS VICKI RAVLICH-HORAN | IMAGES ASHLEE DECAIRES

Looking for a fun activity with the kids this autumn or Easter break? Give these cute leaf animals a go. Start with a walk in a local park. This is a great opportunity to get out in the fresh air and get close to nature. Once you have collected your leaves itâ&#x20AC;&#x2122;s time to let your imagination go wild. Armed with some craft glue and paint you can turn the leaves into anything from Easter eggs, to imaginary creatures or animals. Glue them to sticks to make puppets or thread them on string to hang as a garland or bunting.

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RECIPES

CHILLIES RECIPES & IMAGES | EMMA GALLOWAY

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PICKLED CHILLIES

I grow chillies every summer, mostly just so I can pickle them. They are the perfect thing to add to tacos, bean chilli, tagines and also pesto and dressings. Basically anywhere where a little sourness and heat is desired. This recipe is from my cookbook A Year in My Real Food Kitchen (Harper Collins 2016). Makes 1 large jar

250g (approx. 10–12) whole chillies 375ml (1½ cups) water 375ml (1½ cups) apple cider vinegar 2 tablespoons raw sugar 2 tablespoons fine sea salt 2 fresh or dried bay leaves 1 tablespoon whole coriander seeds 1 tablespoon whole black peppercorns 2 cloves garlic, peeled Prick each chilli about 5–8 times with a sharp knife and pack into a sterilised 1 litre glass jar. Combine remaining ingredients in a saucepan and bring to the boil. Reduce heat and simmer for 5 minutes. Pour hot liquid over chillies, screw on the lid and cool. Store in a cool, dark place for at least 1 week before using. They’ll keep in the pantry unopened for up to a year, once open store in the fridge for up to 4–6 months. Note: Once the liquid has cooled in the jar, the lid should pop down. If it hasn’t, store in the fridge and use within 4–6 months. To sterilise jars, wash in hot soapy water, rinse and place into a preheated 120°C oven for 20 minutes.

A few weeks later

Emma Galloway mydarlinglemonthyme.com @mydarlinglemonthyme Emma Galloway is a former chef, food photographer and creator of the multiaward winning food blog My Darling Lemon Thyme. Emma has published two cookbooks, My Darling Lemon Thyme and A Year in My Real Food Kitchen. She lives in her hometown of Raglan, with her husband and two children.

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Roasted Pumpkin with Buckwheat, Yoghurt and Pumpkin Seed + Pickled Chilli Pesto You can serve this as a side, but it’s balanced enough to call a meal in its own right too. You’ll find hulled buckwheat at some supermarkets or at health food stores. It’s a great source of plant-based protein and although the name would suggest otherwise, it’s naturally gluten-free too. Serves 4–6 as part of a meal

1 medium buttercup pumpkin, washed, seeds removed, cut into thin wedges Olive oil ½ cup hulled buckwheat - available from Vetro Rotorua Juice of ½ lime 1 tablespoon extra-virgin olive oil Thick plain yoghurt, toasted pumpkin seeds + sliced pickled chillies, to serve Pumpkin Seed + Pickled Chilli Pesto ½ cup toasted pumpkin seeds 1 clove garlic, peeled 1 cup loosely packed coriander leaves and tender stalks, roughly chopped 1 tablespoon finely chopped pickled chilli (approx. ½ jalapeno) Juice of 1 lime ¼ cup extra-virgin olive oil Preheat oven to 200°C. Arrange pumpkin on a tray, drizzle with a little olive oil, season with salt and pepper and roast 20–25 minutes or until tender and golden. Meanwhile, bring a large pot of salted water to the boil. Add buckwheat and cook 5–7 minutes or until just tender, drain well and transfer to a bowl. Add lime juice, olive oil and a little salt, to taste. Combine ingredients for the pumpkin seed and pickled chilli pesto in a small food processor and pulse until smooth-ish. Season with salt, to taste. To serve, arrange pumpkin wedges on a platter, scatter over buckwheat, dollop on pumpkin seed + pickled chilli pesto and a little yoghurt and top with sliced pickled chillies.

NOT YOUR ORDINARY FOOD STORE

V E T R O M E D I T E R RANEAN FO O DS

1131 Amohau Street, Rotorua 07 346 0081 • vetro.co.nz

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Beauty HAIR WITH BANG IN 2020 Bangs are always in fashion. It’s all in how you wear them. In America the hair that drops over your forehead is called bangs, in New Zealand we call it a fringe. Your bangs or fringe can be cut ‘bang off’ (in a dead straight line), they can be shaggy and almost cover your eyes, or can sweep to one or both sides in what is referred to as curtain bangs. Bangs are big in 2020, often incorporated in other styles. Among styles trending this year are the timeless jawline bob, blunt razor cut right on the jaw, usually with a fringe. The blunt cut bob also looks good shorter, sleek and shiny, parted in the middle or tossed to one side. If your hair is curly or wavy you may prefer a slight A-line slant to give it a more ‘lived in’ look.

A FRESH FACE FOR 2020 It is the time of year we are talking to our clients about getting their skin into the best possible condition before we do some more of the advanced treatments like needling, IPL, cryotherapy and skin correcting modalities. It is important that we do this so we can ensure the best possible results are achieved, so we need to consider the present condition of the skin, any impaired barrier functions, what home care is in place, and then put an individualised plan in place. The first step is to come in for a skin consultation. Using our digital skin scanner we can help you understand what we are seeing in your skin, how it is working with whatever you are doing now to look after it, and what treatments and skincare are required to improve it so that it will respond best to our more advanced modalities.

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The gamine pixie plays on the term gamine meaning boyish, with sleekly side parted hair grazing the cheekbones, or varied by puffing it up for a freer look. Short and shaggy is another great look for 2020, heavy on top, tapered at the side—edgy meets chic and suits curly hair. Shag bangs is an evocative description for a 70s inspired long layered cut with a draped curtain fringe, that ‘rock chick’ look that never goes out of fashion. Robyn at Fringe says it’s fun to keep up with hair trends and, while very happy to discuss how your hair can move with the times, she stresses that rocking your own personal style is the best trend of all. Fringe, 12 Churchill Road, Tauranga 579 9781

No two treatment plans are the same as we are dealing with an array of factors, from hereditary, to environment and past actions. As the plan unfolds it can be adjusted as the skin responds to the mix of treatments and the ingredients in both in-clinic and home care, all leading to a bespoke regime that meets the needs of the client. So if this sounds like you, book in a consultation and begin making a difference with your skincare regime.

Sue

Sue from Tranquillo Beauty in Tauranga has great advice each season to keep your skin beautiful and healthy.

tranquillobeauty.co.nz

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RECIPES

Olive Them RECIPES & IMAGES | AMBER BREMNER

The fruit of the olive tree can divide a room. Understandable, if sliced pizza olives are the only olives someone has tried. They would be missing out on the huge variety of plump, savoury and, dare I say it, meaty, olives that can add so much to a meal. I’m firmly in the ‘love them’ camp and always have a few different types in the house. In this issue I’m sharing a simple tapenade recipe to use up that part jar of olives lurking in the fridge, and a comforting Moroccan inspired tagine that’s perfect for a chilly autumn evening. PAGE 59 | WWW.NOURISHMAGAZINE.CO.NZ

Vegetable & Olive Tagine

Ras el hanout spice mix

1 bay leaf

1 tsp fennel seeds 1 tsp cumin seeds

1 strip of lemon peel, pith removed

1 tsp coriander seeds

juice of half a lemon

2 tsp paprika

pinch of saffron threads (optional)

2 tsp ground ginger Tagine are slow cooked savoury stews, named after the traditional cooking vessel used in Morocco and other north west African countries. A lidded casserole or slow cooker also does the job very well. This vegetable tagine is flavoured with a heady ras el hanout spice mix and studded with olives, which provide a salty contrast to the tender vegetables. Ras el hanout means ‘head of the shop’ in Arabic and every spice seller has their own signature blend. You can save time by buying ras el hanout or a simple Moroccan spice blend, but I encourage you to try making your own for the best results. Use firm green or black olives, or a combination of both, as I did.

1 tsp ground cinnamon 1 tsp ground turmeric ½ tsp ground cloves ½ tsp ground cardamom ½ tsp ground white pepper ¼ tsp cayenne pepper Vegetables 3 tbsp extra virgin olive oil 8 shallots, peeled and halved (or 1 chopped onion) 1 eggplant 2–3 medium waxy potatoes 1 carrot 1 tomato 1 cup olives ½ head of cauliflower ½ cup cooked chickpeas Cooking liquid 2½ cups vegetable stock 3 cloves garlic, crushed or finely grated 2 tbsp ras el hanout spice mix 1 tsp honey (or sweetener of your choice)

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¼ tsp salt grind of black pepper To garnish Chopped parsley Toasted sesame seeds Start by making the ras el hanout spice mix. Toast fennel, cumin and coriander seeds in a dry frying pan until fragrant. Cool, then grind in a mortar and pestle or spice grinder. Combine with remaining spices and store in a small jar. This makes enough spice mix for two tagines. Preheat oven to 200°C fan bake. Cut eggplant, potatoes, carrot, tomato and cauliflower into even sized chunks, roughly 2–3cm. Heat olive oil in a frying pan and cook shallots until golden and tender. Remove shallots from the pan, then use the remaining oil in the pan to cook the eggplant until beginning to brown on all sides.

While the shallots and eggplant are cooking, combine all cooking liquid ingredients in a saucepan and gently heat until just simmering and honey has dissolved. Put the potato, carrot, tomato, olives, eggplant and shallots into a tagine or lidded casserole and stir or toss so they’re evenly distributed. Arrange the chopped cauliflower and chickpeas on top—they don’t need as much cooking. Pour the hot cooking liquid over the vegetables, put the lid on, then bake for 45–60 minutes or until the potatoes are tender. Garnish with chopped parsley and toasted sesame seeds. Serve tagine in bowls with crusty bread to mop up the juices, or with lemony couscous or rice.

Note: You can also cook this tagine in a slow cooker for 4–5 hours on high. I prefer the flavour and texture of the tagine when cooked in the oven, but happily use the slow cooker to have a cosy meal ready to come home to on a busy day.

Green Olive & Pumpkin Seed Tapenade Tapenade is a traditional French condiment usually made with olives, capers, anchovies and olive oil. This version is vegan, and a little healthier with pumpkin seeds giving a boost of fibre, protein and iron. Serve tapenade in place of pesto, as part of an antipasto platter, on crackers, bread or in sandwiches, dolloped into a salad bowl, tossed with pasta… any time you want to add a salty, savoury hit to a meal.

½ cup pitted green olives ½ cup pumpkin seeds 2 tbsp extra virgin olive oil

1 tbsp lemon juice 1–2 tbsp water ½ tsp black pepper 2 cloves garlic, roughly chopped pinch of chilli flakes (optional) Put all ingredients except for water into a blender or food processor. Blend until combined, then add water, a little at a time until you reach a soft and reasonably smooth consistency. You want a little texture left from the seeds, but for them to be well incorporated rather than just simply chopped.

FOR THE ultimate CHEESE TOASTIE! With our award winning cheeses, proudly made in the Waikato.

A VA I L A B L E A T A L L G O O D C H E E S E S T O R E S  

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CUPPING with Excelso coffee WORDS VICKI RAVLICH-HORAN | IMAGES SHERYL NICHOLSON

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Cupping—a painful form of Chinese medicine which leaves you covered in dark rings, or the process coffee connoisseurs use to evaluate different coffee beans. I’m off to a cupping at Excelso now and hope the only dark rings will be those I leave on my tasting notes! Excelso run regular cuppings, along with an array of other classes and workshops, all with the aim of helping you learn more about coffee. The cupping sessions in particular are aimed at broadening your horizons and tempting your taste buds with something new or unique. In professional settings, cupping can be a serious affair. The key is precision, with beans weighed out to the gram, water heated to the precise temperature and coffee brewed to the exact second. While all of this is an important part of the process, professionals often take it a step further, even competing to test their abilities to identify beans, their origins, the nuances and more. Don’t expect a scholarly affair here though, the emphasis is fun. “We want people to come, have some fun, taste different coffees and learn how your tongue works,” says Carrie. With that said it’s a quick anatomy of the tongue lesson. Not all taste buds are created equal but it is important to understand how they work—with sweetness on the tip of your tongue while bitter notes are triggered at the back, salty and sour on the sides. Anatomy lesson over, we go over how to evaluate what you are tasting, from sweetness and bitterness to how it feels

F E AT U R E

in the mouth through to the aftertaste. But before we limber up the taste buds, we are putting our sense of smell to the test. Today Tasha Dimitrof, Excelso’s coffee roaster, who is leading us through the session, has laid out five different coffees. Our first task is to get our noses down to each cupping bowl and take a deep sniff. For wine buffs out there, this is the equivalent to swirling your glass and giving it a good sniff. Smell plays such a big part in what we taste but it can also often be misleading. Number two smells like Nescafe while number five has a distinct fermented aroma. Once we have dissected and discussed the smells of each it’s on to tasting. Each cup has 12g of uniformly ground coffee to which Tasha adds water heated to 90°C. Each cup is then left to brew for five minutes before the ‘biscuit’, or the coffee grounds that have risen to the top, are removed. Now, armed with fancy silver soup-like spoons it’s time to get up close and personal. Much sniffing and slurping ensues as each brew is tried and discussed. Tasha says tasting coffee at a cupping is like enjoying a bowl of ramen, you need to take in the aroma then slurp it, aerating and coating the whole tongue to appreciate all the flavours. This, as Tasha explains, “is appreciating coffee in its basest forms”. Unsullied by milk or brewing methods, you can begin to decipher the nuances of the coffee, the characteristics distinct to the bean, its cultivar and even country of origin.

Excelso Coffee 112 Third Ave, Tauranga www.excelso.co.nz

To continue to broaden your discovery of new coffees and tastes, Excelso change their specialty coffee offering every two weeks. So pop in and ask them what’s on offer.

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Feast

WAIKATO A P R I L 2 NDâ&#x20AC;&#x201C; 5 TH

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Waikato Food Inc’s second annual Feast Waikato kicks off on the 2nd of April. This year’s programme includes four days and nights packed full of fabulous foodie fun from spectacular dinners to long lunches, markets and classes. The CBD Events Progressive Dinner is back. This flagship event which sold out last year sees diners move en masse from one eatery to another as their dinner progresses. In addition to the many individual events, there are two hubs, one at Victoria on the River and another at the Hamilton Gardens. HAMILTON CENTRAL VOTR HUB Food Truck Friday, Foodie movies (from 10am to 10 pm) on the Saturday and then the country comes to town market on Sunday means VOTR will be humming all weekend long. HAMILTON GARDENS HUB Kicking off on Friday is a Waste Watcher long lunch in the Vegetable Garden with all funds raised going to Kaivolution. Taking the afternoon off work will definitely not be a waste! Friends of the Gardens are putting on a special high tea in the Victorian Glasshouse to raise funds for the new Egyptian Garden. Also on Sunday Densie Irvine chews the fat with interesting local foodies, Lynda Hallinan talks fruit and veg, while the lawn around the glasshouse is taken over with the vintage and arts fete and cookbook sale. The Gardens resident foodie Lizzie is also giving foodie themed guided tours throughout the weekend. Note: if you’d like a stall at the vintage and art fete or cookbook sale email info@waikatofoodinc.com.

F E AT U R E

KITCHEN TAKEOVER The Mount’s hottest ticket, Kitchen Takeover, debuts in the Waikato for Feast. This gastronomic experience will sell out so don’t miss out, get your tickets quick! OUTSTANDING IN THEIR FIELD LUNCH Award winning chef Andrew Clarke has put together a lunch celebrating just a few of the outstanding producers in the Waikato. This will be a lunch to savour. LEARN Enjoy an afternoon with Emma Galloway and discover the delights of cooking vegetarian or join Fiona Hugues for her popular class on sourdough. The team at Punnet are letting you in on the secrets behind their signature breakfast while Matt from Fill a Bowl is taking you through making a delicious healthy salad bowl. Over the Moon Dairy will teach you to make Brie and halloumi while Megan from Red Kitchen is at Kitchen HQ sharing some of her favourite recipes. OTHER HIGHLIGHTS · Bearded Weasel’s chicken eating competition · Hayes Common’s Feastival · Rise and Shine Bootcamp and Breakfast at the Lake · Our Land of Milk & Honey Cream Tea and farm visit For the full line up and to buy tickets go to www.waikatofoodinc.com/feastwaikato

EVENTS TAURANGA FARMERS MARKET

THE GREAT NZ FOOD SHOW

Shop Local, Support Local – Shop at the Farmers Market First! Saturdays 7.45am to 12noon Tauranga Primary School, 26 Arundel Street, Tauranga www.taurangafarmersmarket.co.nz

Showcasing the best in food, wine, delicious edibles and innovative products including cook-offs, chef demos and classes.

BALLOONS OVER WAIKATO Over 130,000 spectators over 5 days will enjoy the amazing site of balloons ascending through the Waikato sunrise from 7.00am every morning and Hamilton's biggest night out at the Zuru Nightglow, where the balloons glow to orchestrated music, finishing with the best fireworks display in town! Tuesday 17 – Saturday 21 March www.balloonsoverwaikato.co.nz THE GREAT PUMPKIN CARNIVAL

2–3 May, 9am–5pm Claudelands Events Centre, Hamilton Tickets and more details at www.greatnzfoodshow.co.nz TAURANGA TASTING TOURS Zealong Estate (Gordonton) High Tea March 15 Blewden Lilies, Shopping Cambridge & Tirau March 26 South Island Winery Tour March 31 – April 8

Competitions to grow the biggest pumpkin, pumpkin carving, pumpkin races and pumpkin cooking competitions all combine for this fun family day out. 29 March Hamilton Gardens – Governor’s Green www.thegreatpumpkincarnival.co.nz

Pirongia Craft Fair

FEAST WAIKATO

For more information www.tastingtours.co.nz tgatastingtours@xtra.co.nz Ph: (07) 5441393

Dishing up a wonderful weekend in the Waikato. See what’s on the menu and to buy tickets to some of the great events go to www.waikatofoodinc.com/feastwaikato 2 – 5 April FALLS RETREAT GARDENING WORKSHOPS The Full Monty Includes morning tea, full day interactive workshop with Nicki Murray-Orr of VitalHarvest, notes to take home and a delicious shared lunch. Saturday May 2, June 6 $125pp

September 27 Hawkes Bay Winery Tour October 8 – 11 Taranaki Powerco Garden Festival October 30 – November 2

NOURISH VIETNAM HOLIDAY Join us as we travel from Hanoi to Ho Chi Minh City enjoying the delights of Vietnam. 11 – 23 September www.nourishmagazine.co.nz or email vicki@nourishmagazine.co.nz

Edible Gardening for Beginners Saturday 28 March, 9.30am $75pp Composting & Worm Farming Saturday 28 March, 1pm $60pp Growing Healthy Vegies Saturday April 18, 9.30am $75pp The Educated Gardener Saturday 9 May, 9.30am $75pp

PAGE 66 | WWW.NOURISHMAGAZINE.CO.NZ

WINTER EDITION OUT JUNE 4TH.

VICKI 021 651 537 | 07 847 5321 07 838 2825 | 0272 CONTACT: 349 560 vicki@nourishmagazine.co.nz yolanda@yolanda-innervisions.com

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60 Church Rd, Te Rapa, Hamilton 07coolest 850 9339 e. eat@embereatery.co.nz www.embereatery.co.nz using p. the electric

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E Hungerford Crescent, Cobham Drive (SH1), Hamilton www.hamiltongardens.co.nz  

12 CHURCHILL ROAD, TAURANGA | 07 579 9781

N O U RISH T RAV EL

VIETNAM for FOODIES A N EXC LUSI VE SMAL L GRO UP EXPERIENCE

Join Nourish Magazine's Editor Vicki Ravlich-Horan for this bucket-list experience discovering Vietnam's food, culture and history. · Authentic cooking classes · Fabulous foodie tours and excursions · Time to relax and recharge! · Boutique accommodation · Includes 4 lunches and 5 dinners

· Includes breakfast daily · Limited to 12 spaces · Transfers + Domestic Vietnam flights included · Visit Hanoi, Halong Bay, Hoi An and Ho Chi Minh

BOOK NOW, LIMITED SPACES!

11th -23rd September 2020 $4195 pp

Based on twin share. Excludes flights to and from New Zealand.

Find out more at nourishmagazine.co.nz or email vicki@nourishmagazine.co.nz

Bethlehem, Mount Maunganui, Katikati

Nourish Magazine Autumn 2020 BOP Edition

Articles inside

Olive Them

Feast Waikato

Directory

Chillies

Nourish Kids

Book Review

Travel

Gardening

Passionfruit

Garden Salads

Rotorua – beyond geysers

Meatless Monday

Vegan Mushroom Tart

Vegan Easter

Vegan Alternatives

Three Ways with Bellaverde

Opinion – A Meaty Debate

V on Wheels Falafel

V on Wheels

Tauranga Farmers Market

Avocado Smash

Vic’s Picks

The Pop-Up Taking Over