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A Whole New Way to Eat

A Whole New Way to Eat

About Life Nutritionist Vladia Cobrdova says it's time to cast aside those pre-packaged foods and find yourself A Whole New Way to Eat by eating seasonally, with great ingredients that have no chemicals. Her new cookbook is a recipe collection that all households need as it is a modern take on healthy eating for those more interested in eating well than following the latest craze!

Vladia grew up in communist Czechoslovakia where the kitchen was the smallest room in the house but where food and its preparation was a joy and a family affair. Now living in Australia, she's not only amazed by the quality of the seasonal fresh produce we have access too but conversely that many of us are developing fears about the very good many of us loved as children. It's confusing.

A Whole New to Eat invites everyone to the table, whether you are paleo, vegan or vegetarian or just health conscious. It's about fad-free whole-food eating with recipes you can trust – just as parents and grandparents remember!

A Whole New Way to Eat
Murdoch Books
Author: Vladia Cobrdova
ISBN: 9781743368978
RRP: $39.99

 

Kickstart Morning Drink

+ Vegetarian
+ Vegan
+ Gluten-Free
+ Dairy-Free
+ Paleo

I love to have this cup first thing in the morning to kickstart my metabolism. It's also great as an afternoon slump pick-me-up, instead of coffee or hot chocolate. It can also be served chilled.


Prep Time: 5 Minutes
Cooking Time: NIL
Prep Time: 5 Minutes
Cooking Time: NIL


Ingredients
2 teaspoons Cinnamon Five Spice (see page 174)
2 teaspoons finely grated ginger
Juice of 1 lemon
250 ml (9 fl oz/1 cup) hot water
1 tablespoon raw honey, or use vegan sweetener
1 pinch dried chilli flakes


Method
Put all of the ingredients into a mug, stir to combine well and enjoy.
Note: Cinnamon Five Spice is a combination of cinnamon, star anise, black pepper, fennel, cloves and pink Himalayan salt. All these spices get you moving in the morning; not only your body, but also your digestive system and metabolism!


Nutritious Macaroni Cheese

+ Vegetarian

I love anything with cheese! This satisfying take on macaroni uses spelt or other wholemeal pasta, sweet potatoes and cauliflower.

Prep Time: 15 Minutes
Cooking Time: 40 Minutes
Serves 4

Ingredients
400 g (14 oz/about 1 large) sweet potato, peeled and chopped
600 g (1 lb 5 oz) dried spelt macaroni (or wholemeal wheat or gluten-free pasta)
300 g (10½ oz) cauliflower, cut into small florets
1 large kale leaf, finely chopped stalk removed (about 1 cup)
130 g (4½ oz/1 cup) crumbled feta cheese
300 g (10½ oz/3 cups) grated cheddar cheese

SAUCE
80 g (2¾ oz) unsalted butter
65 g (2½ oz/½ cup) spelt flour
420 ml (14½ fl oz/12/3 cups) milk
400 ml (14 fl oz) tinned coconut milk
1 teaspoon salt
1 pinch freshly ground black pepper

Method
Preheat the oven to 180°C (350°F).
Put the chopped sweet potato in a saucepan and cover with cold water. Bring to the boil over medium heat and cook for 15 minutes or until very soft. Drain, mash until smooth, then set aside.
Meanwhile, bring a large saucepan of lightly salted water to the boil. Add the pasta, stir well, then cook for 10–15 minutes until tender. Drain and return to the pan. Add the sweet potato mash and stir to combine.
To make the sauce, melt the butter in a small saucepan over low heat. When the butter has melted but not browned, add the flour and stir well with a wooden spoon until the mixture becomes thick and crumbly. Whisking continuously, gradually add the milk until smooth and well combined. Add the coconut milk, then simmer, whisking regularly, for 5 minutes or until the sauce is smooth and thick. Remove from the heat and season with the salt and pepper.
Stir the sauce into the pasta and sweet potato mixture and combine well. Add the cauliflower, kale, feta and 100 g (3½ oz/1 cup) of the grated cheddar and mix well. Spoon into a shallow 2 litre (70 fl oz/8 cup) capacity ovenproof dish, and scatter with the remaining cheddar. Bake for 15 minutes or until golden brown and crisp.


Coconut Chilli GingerSweet Potato Gratin

+ Vegetarian
+ Gluten-Free
+ Paleo

This recipe was invented by turning a classic dish on its head and using sweet potatoes instead of regular white potatoes. The chilli and ginger give it a lovely twist, too.

Prep Time: 20 minutes
Cooking Time: 50 minutes
Serves 4

Ingredients
2 large sweet potatoes (about 900 g/2 lb), washed
1 tablespoon chopped thyme leaves
1 teaspoon finely chopped garlic
375 ml (13 fl oz/1½ cups) tinned coconut milk
260 g (9¼ oz/1 cup) Greek-style yoghurt or goat's milk yoghurt
½ teaspoon salt
¼ cup finely grated fresh ginger
100 g (3½ oz/1 cup) grated parmesan cheese
½ teaspoon dried chilli flakes

Method
Preheat the oven to 180°C (350°F).
Slice the sweet potato into thin rounds about 5 mm (¼ inch) thick, leaving the skin on. Put the slices into a saucepan with the thyme, garlic, coconut milk, yoghurt and salt and cook over medium heat, stirring occasionally, for 20 minutes or until just tender. Transfer to a shallow baking dish (about 1.5 litre/52 fl oz/6 cup capacity), cover with foil and bake for 20 minutes.
Combine the ginger and parmesan in a small bowl. After 20 minutes of cooking, remove the foil from the sweet potatoes, scatter with the ginger mixture, then sprinkle with the chilli flakes. Bake for another 10 minutes or until golden. Serve immediately.
+ NOTE The orangey colour of sweet potato shows that it is high in carotenoids. I love the way that nature gives us the clues about the benefits we can get from fresh produce. This dish has fat, not just for taste purposes, but also to help increase the absorption of some of the nutrients such as betacarotene.


A Whole New Way to Eat
Murdoch Books
Author: Vladia Cobrdova
ISBN: 9781743368978
RRP: $39.99



 

 
 



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