Health & Nutrition

Chicken Fricassée with Artichokes By: WellBeing Team Chicken fricassée with artichokes, wine, capers & lemon—perfect for chilly evenings, best served with hearty bread. Featured in French at Heart by Marjorie Taylor and Kenda l Smith Franchini Ingredients 1 small pasture-raised chicken (1.4kg to 1.8kg) Fleur de sel (salt & freshly ground black pepper 400g high-quality store-bought preserved whole artichokes, drained and halved lengthwise if large 4 tbsp extra-virgin olive oil Juice ½ lemon 1 tbsp unsalted European-style butter 2 tbsp white-wine vinegar 2 cups dry white wine, such as Burgundy Chardonnay 2 cloves garlic, minced 2 tbsp salt-packed capers, rinsed & drained 1 small bunch fresh sage, leaves rinsed & dried (about 15 leaves) Method Remove the chicken from the refrigerator and pat it dry thoroughly inside and out. Use kitchen tweezers to remove any pin feathers or quills as needed. Let it come to room temperature before cooking, a minimum of 1 hr. (If you have time, the chicken will brown better if you leave it like this, uncovered, in the refrigerator, for 24 hrs before cooking.) Preheat the oven to 165°C. Cut the chicken into 10 pieces. Pat the chicken pieces dry and season well with salt and pepper. Transfer the artichokes to a kitchen towel and pat dry. In a 6.6L or similar-size braising pan or Dutch oven with a lid, heat 2 tbsp of the olive oil over medium-high heat. Working in batches if necessary so as not to crowd the pan, sear the chicken pieces skin-side down until the skin is golden and crisp on the first side, 5-6 mins. Flip the pieces to the meaty side and finish searing, another 2-3 mins. Transfer the chicken to a platter and repeat with the remaining chicken, if necessary. Carefully remove the oil from the pan, wiping out any burnt bits, but leaving browned bits for flavour. Add the remaining 2 tbsp olive oil to the pan. Carefully add the artichokes, season with salt and pepper, and cook over medium-high heat, stirring a few times until slightly golden, 2-3 mins, adjusting the heat as necessary if the artichokes brown too quickly. Transfer the artichokes to a separate bowl. Add the lemon juice, butter and vinegar to the pan. Cook for about 15 secs, then add the chicken, coating each piece with the vinegar mixture and then leaving it skin-side up in the pan. Pour in the white wine. Return the artichokes to the pan, then add the garlic, capers, sage and thyme. Reduce the heat to medium-low and bring to a simmer. Cover and transfer the braising pan to the oven and cook until tender and cooked through, 30-40 mins (shorter for a smaller chicken, longer for a larger bird). Serve directly from the braising pan or neatly arranged on a warm serving platter. Subscribe Subscribe to a newsletter to receive latest post and updates WellBeing Team Read More

Tapenade By: WellBeing Team Classic Provençale tapenade with olives, capers, anchovies & garlic—perfect on croutons, crudités, tartines, or tomatoes. Featured in French at Heart by Marjorie Taylor and Kenda l Smith Franchini Ingredients 3 cloves garlic, peeled whole 2 high-quality oil-packed anchovy fillets 340g Niçoise olives, pitted 1 tbsp salt-packed capers, rinsed & drained 3 tbsp extra-virgin olive oil Juice ½ lemon Freshly ground black pepper Method In a mortar and pestle, smash the garlic cloves. Add the anchovies and grind into a paste. On a large cutting board, use a mezzaluna or large sharp knife to chop the olives and capers together until very finely chopped. Transfer the mixture to the mortar and stir in the olive oil and lemon juice. Season with pepper and serve from the mortar. Store any unused tapenade in a sealed container in the refrigerator for up to 3 days. Subscribe Subscribe to a newsletter to receive latest post and updates WellBeing Team Read More

Salade Niçoise By: WellBeing Team French-style salad with seared sushi-grade tuna—perfect at room temp for summer dinners, best enjoyed with chilled rosé. Featured in French at Heart by Marjorie Taylor and Kenda l Smith Franchini Ingredients 3 cloves garlic, smashed 285g assorted tomatoes, halved or quartered through the stem end 2 tbsp salt-packed capers, rinsed & drained ½ cup Niçoise olives, for garnish ½ cup extra-virgin olive oil Large handful fresh basil leaves, for garnish Juice ½ lemon 12 high-quality oil-packed anchovy fi llets Fleur de sel (salt) & freshly ground black pepper 565g small red potatoes, rinsed 225g tiny green beans, ends trimmed 4 × 225g sushi-grade ahi or albacore tuna steaks, each approx. 2.5cm thick Fleur de sel & freshly ground black pepper 6 large soft-cooked eggs, halved lengthwise Method Make the dressing: In a small saucepan, combine the garlic, capers, olive oil, lemon juice and anchovies and season with salt and pepper. Heat over low heat until just bubbling, then remove from the heat and let infuse for at least 10 mins, or until ready to assemble the salad. To assemble: Fill a medium saucepan with water. Add the potatoes, season with salt and bring to a boil. Cook until the potatoes are tender yet still hold their shape, 10-20 mins, depending on their size. Drain and set aside. Bring a large pot of salted water to a boil for blanching the beans. Prepare an ice bath by filling a large bowl with ice water and set nearby Cook the green beans until tender and bright green and still crisp, 3-4 mins. Once tender, drain them and shock them in the ice water bath to immediately stop the cooking and preserve their colour. Let sit for 1-2 mins, then place on a platter lined with a clean kitchen towel and set aside. Heat a large cast-iron skillet over medium heat. Season the tuna steaks with salt and pepper and drizzle generously with olive oil to coat the 2 sides. Add to the pan and sear until the steaks are golden on each side and rare on the inside, 1-2 mins per side. Remove from the pan and set aside. (If you’re using a smaller pan, sear the steaks 2 at a time to avoid crowding.) Cut the potatoes in half lengthwise (or keep whole if small) and drizzle with olive oil. Slice the tuna steaks at an angle to the cutting board crosswise. On a large platter, arrange the green beans, potatoes, tuna, eggs and tomatoes in groupings or toss everything together for a more traditional version. Season the salad with salt and pepper, then drizzle the dressing over the salad and garnish with the olives and basil. Subscribe Subscribe to a newsletter to receive latest post and updates WellBeing Team Read More

Apple Preserve By: WellBeing Team Sweet, spiced apple preserve is soft, versatile & perfect on porridge, yogurt, or in a cheddar toastie—mix apples for depth. Ingredients 1kg apples, peeled & chopped 500g sugar Juice 1 lemon 1 tsp cinnamon (optional) Method In a large saucepan, combine the apples, sugar, lemon juice and cinnamon. Stir the mixture over medium heat until the sugar dissolves, then bring it to a simmer. Cook for 20-30 mins, stirring occasionally, until the apples break down into a chunky purée. Transfer the preserve to sterilised jars while hot, seal tightly, and let it cool. Subscribe Subscribe to a newsletter to receive latest post and updates WellBeing Team Read More

Classic Kimchi By: WellBeing Team Kimchi delivers fiery, tangy flavor with wombok, garlic, ginger & chilli—add daikon or chives for your own twist, ferment & enjoy. Ingredients ½ Chinese cabbage (wombok), approx. 800g 1 choy sum, cut into 5cm pieces 3 spring onions, thinly sliced 1 bunch coriander, stalks, roots & leaves, finely chopped 2 long red chillies, deseeded & finely chopped 1 long red chilli, halved lengthways & deseeded 1½ tsp sea salt (or 3 tsp if not using vegetable starter culture) 3 garlic cloves, finely chopped 5cm ginger, cut into thin strips 1–2 tbsp Korean chilli powder (gochugaru) 2–3 tbsp fish sauce Method Wash a 1.5L preserving jar with an airlock lid and all utensils in hot water or run them through the dishwasher. Remove outer leaves of cabbage. Cut cabbage in half lengthways, then cut crossways into 5cm pieces, discarding the root end. Combine cabbage, choy sum, spring onion, coriander, chopped and halved chillies in a bowl, sprinkle on salt and mix well. Add garlic, ginger, chilli powder and fish sauce. Add starter culture (if using) and mix well. Pack into the jar, pressing down to remove air pockets. Leave 2cm of room at the top. The vegetables should be submerged. Cover tightly and store at room temperature for 8–15 days, checking for bubbles and pressing down. After fermentation, store in the fridge for up to 2 months. Subscribe Subscribe to a newsletter to receive latest post and updates WellBeing Team Read More

Over the last few years, collagen has taken the spotlight in the world of natural beauty — and for good reason! If you’re like me, you have a container of it in the cupboard and use it often. But what if I told you that one of collagen’s key building blocks, glycine, deserves just as much attention, particularly during pregnancy, postpartum and as you age? It is a vital amino acid that plays a key role in collagen production, helping to support skin elasticity and reduce the appearance of wrinkles. It also aids the body’s detoxification processes, promotes healthy liver function and helps reduce inflammation. It is often overlooked and categorised as a “dispensable” nutrient, not essential to be obtained from food. The trouble is, during certain life stages or times of increased physical stress, the body’s need for glycine can exceed its ability to synthesise it. In these cases, insufficient glycine can result in visible and structural changes to skin, hair, nails, joints and connective tissue. Pregnancy is a time of rapid growth and transformation and glycine is critical for a mother’s stretching skin, expanding breasts and growing uterus. Adequate glycine levels can help reduce the risk of stretch marks by maintaining skin elasticity. A 2021 study in The Journal of Nutrition highlights that glycine should be considered a “conditional” amino acid, rather than “dispensable”, due to its increased demands in pregnancy. In postpartum, glycine is essential for tissue repair, skin healing and maintaining milk production, as well as restoring depleted collagen stores. It is a key building block of collagen. Naturally, as you age, the body produces less collagen, causing changes to your skin’s structural integrity and appearance. This results in wrinkles, drier skin and slower wound healing. When levels are insufficient, skin loses its elasticity and hydration, leading to premature ageing. A study published in the National Center for Biotechnology Information details that declining collagen levels contribute to these ageing effects. Ensuring sufficient glycine intake through diet and supplementation can help maintain optimum collagen levels and in turn reduce premature signs of ageing while supporting overall vitality. As a naturopath and mother of two, currently breastfeeding one, glycine has been a nutrient I focus on obtaining enough of through my diet. Chicken skin, pork skin, liver and heart are naturally high in glycine. Organ meats, in particular, are some of the most nutrient-dense foods eaten by most ancestral cultures for not only glycine but also essential vitamins and minerals. Bone broth is made by simmering animal bones and connective tissues for several hours. This slow extraction process releases gelatin, which is packed with glycine. While lower in glycine than meat sources, eggs and dairy still contribute to intake. Egg whites contain small amounts of glycine, while dairy products, including cheese, yoghurt and milk provide a more balanced amino acid profile that complements other dietary sources of glycine. It is derived from collagen and can be purchased in a powder form and used in a number of recipes such as gummies, marshmallows and soups. I have been making these marshmallows weekly for my daughter and me. We love them in hot cacaos, turmeric lattes or for a little sweet snack in lunchboxes. Article Featured in WellBeing Magazine 217 Read More

Potato Waffles with Poached Eggs, Herbed Tomatoes and Hollandaise By: Lindy Zolnierczak This is the perfect brunch to cook when you have leftover mashed potato for a fulfilling meal to last you into the afternoon. These waffles are an ideal replacement for bread, especially if you are gluten intolerant. Ingredients 5 cups cooked starchy potato 1 tbsp chopped fresh dill 1 tbsp chopped chives 2 tbsp cream cheese Salt & pepper 1 tbsp olive oil 8 Roma tomatoes, halved ½ cup shredded basil ½ cup chopped parsley 2 tbsp white vinegar 8 free-range eggs 3 egg yolks 2 tbsp filtered tap water 2 tbsp lemon juice 175g unsalted butter Method Place potato, dill, chives, cream cheese, salt and pepper into a bowl and combine well. Heat waffle machine according to directions. Press in the potato mixture and cook the waffles to golden. Repeat and keep warm. While the waffles are cooking, add olive oil to a non-stick pan and bring to a medium heat. Place the tomatoes skin side down and sprinkle with the basil and parsley. Cook for 4-5 mins. Remove and keep warm. In a bowl, add egg yolks, water and lemon juice and combine well. In a small saucepan, heat the butter, remove from heat just before the butter begins to froth. Slowly add this to the egg yolk mixture, continuously whisking as the mixture thickens. Season with salt and set aside the Hollandaise. Bring a large pot of water to a simmer and add the vinegar. Stir the water into a swirl and crack eggs in, cooking 4 at a time. Cook for 4 mins until the egg’s white becomes fi rm with the yolk still runny. Using 4 warm plates, add 2 waffles to each and top with 2 poached eggs. Divide herb tomatoes between plates and serve with warm Hollandaise sauce. Subscribe Subscribe to a newsletter to receive latest post and updates Lindy Zolnierczak Read More

Bircher Muesli with Seasonal Fruit By: Lisa Guy This nourishing Bircher muesli with seasonal fruit makes a delicious and nutrient-packed brunch. Flaxseed, hemp, sunflower and pumpkin seeds provide a rich source of healthy fats, fibre and plant-based protein, supporting heart health, good digestion and balanced blood sugar levels. Combined with antioxidant-rich seasonal fruit and probiotic-rich yoghurt, this muesli provides all the essential nutrients you need to start your day off right. Ingredients 1 cup rolled oats 1 tbsp ground flaxseeds 1 tbsp hemp seeds 1 tbsp sunflower seeds 1 tbsp pumpkin seeds 2 cup milk of choice 1/4 cup natural or coconut yoghurt 1 tsp vanilla bean paste or extract 1 tbsp raw honey or pure maple syrup Pinch ground cinnamon Seasonal fruit Roughly chopped nuts (pistachios, almonds, walnuts) Method In a medium bowl, combine oats, flaxseeds, hemp seeds, sunflower seeds, pumpkin seeds, milk, yoghurt, vanilla, honey and cinnamon and then stir well. Cover the bowl and refrigerate overnight. Serve chilled, topped with fresh seasonal fruit and a sprinkle of nuts. Subscribe Subscribe to a newsletter to receive latest post and updates Lisa Guy Lisa Guy is a respected Sydney-based naturopath, author and passionate foodie with 16 years of clinical experience. She runs a naturopathic clinic in Rose Bay called Art of Healing and is the founder of Bodhi Organic Tea. Lisa is a great believer that good wholesome food is one of the greatest pleasures in life and the foundation of good health. Lisa encourages her clients to get back to eating what nature intended: good, clean, wholesome food that’s nutrient-rich and free from high levels of sugars, harmful fats, artificial additives and pesticides. Her aim is to change the way people eat, cook and think about food. Lisa is an avid health writer, being a regular contributor to The Sunday Telegraph‘s Body and Soul, and leading magazines including WellBeing. Lisa is an author of five books to date, including My Goodness: all you need to know about children’s health and nutrition , Pregnancy Essentials, Heal Yourself, Listen to your Body and Healthy Skin Diet . Read More

Spelt Dutch Baby By: Georgia Harding This Spelt Dutch Baby is a big, puffy pancake baked in a hot, buttery skillet — no flipping required! It puffs up around the edges and flattens in the centre, creating a perfect spot for fresh berries. With a crepe-like eggy texture and crispy edges, it’s super easy — just pour and bake. Preheat your oven and skillet well for that perfect puff and you’ve got a simple, delicious treat in no time! Ingredients 60g butter 3 free-range or organic eggs at room temperature 120mL milk of choice 60g white spelt flour 1 tbsp coconut sugar or rapadura 1 cup fresh berries of choice 2 tbsp crème fraîche or coconut yoghurt 2 tbsp maple syrup Method Preheat oven to 200°C (fan-forced). Place the eggs, milk, flour and sugar into a blender and blend well to make a lump free batter. Rest the batter while you heat the butter/pan. Place the butter in an oven-proof pan (I used a 27cm cast-iron skillet) and pop it in the oven for 5-7 mins to melt the butter and heat the pan. Take care not to leave for longer — you don’t want the butter to burn Working quickly, pour the batter into the hot, buttery pan and return to the oven to cook for 15 mins until it puffs and is golden. Remove from the oven. It will deflate quickly — this is totally normal. Top with your favourite toppings as listed above. Subscribe Subscribe to a newsletter to receive latest post and updates Georgia Harding Georgia Harding is a naturopath with almost 20 years experience, a mother and a passionate health educator. After many years consulting in a busy practice, lecturing in natural medicine and sharing her knowledge on talkback radio, Georgia decided to reach out and share her passion for holistic health by developing her blog, Well Nourished. On her website, she shares fad-free health advice and intolerance/allergy-friendly recipes to inspire people to live happy, healthy lives and create delicious food memories. Georgia’s ebook Rise and Shine: A Well Nourished Breakfast will inspire and guide you to prepare the most important meal of the day in just minutes. Her latest ebook The Well Nourished Lunch Box contains over 50 nut-free, allergy-friendly wholefood sweet and savoury snacks, lunches and meals to inspire you to pack a nourishing lunch box that your kids will love to eat and you will love to make. Read More

Cauliflower Tacos By: Georgia Harding Looking for an easy savoury brunch? These cauliflower tacos are light, simple and veggie-packed! Roasted cauliflower with Mexican spices makes a tasty, textured filling. It’s paired with fresh slaw and wrapped in a tortilla or taco shell. This one is a family favourite and a crowd-pleaser that comes together fast! Ingredients 1 head caulifl ower, broken into florets 2 tbsp extra-virgin olive oil ¼ cup arrowroot powder or cornstarch 1 tbsp Mexican spice mix Sea salt & freshly ground black pepper, to taste ½ white cabbage, shredded thinly 1 red capsicum, sliced thinly 1 bunch fresh coriander leaves, leaves chopped ½ cup full-fat natural yoghurt or Greek yoghurt ½ chipotle chilli in adobo sauce finely chopped or ½ tsp paste Sea salt & freshly ground black pepper, to taste Tortilla wraps or tacos 1 lime, cut into wedges Method Preheat oven to 180°C (fan-forced). Break the cauliflower into florets and toss in 1tbsp olive oil. Mix the arrowroot with the Mexican spice mix, sea salt and pepper. Toss each floret in the powder lightly (shake off any excess) and place on a baking tray. Drizzle with remaining oil and toss again to coat the pieces in the oil. Bake for 15 mins, turning half way. Cook until the cauliflower is cooked through and golden brown. Meanwhile make the slaw by placing the cabbage, capsicum and coriander in a bowl. Mix the yoghurt, chipotle and seasoning and toss through the cabbage mix. Warm your tortilla wraps and/or tacos according to their instructions. Serve buffet style so everyone can build their own tacos, with lime wedges to squeeze over. Subscribe Subscribe to a newsletter to receive latest post and updates Georgia Harding Georgia Harding is a naturopath with almost 20 years experience, a mother and a passionate health educator. After many years consulting in a busy practice, lecturing in natural medicine and sharing her knowledge on talkback radio, Georgia decided to reach out and share her passion for holistic health by developing her blog, Well Nourished. On her website, she shares fad-free health advice and intolerance/allergy-friendly recipes to inspire people to live happy, healthy lives and create delicious food memories. Georgia’s ebook Rise and Shine: A Well Nourished Breakfast will inspire and guide you to prepare the most important meal of the day in just minutes. Her latest ebook The Well Nourished Lunch Box contains over 50 nut-free, allergy-friendly wholefood sweet and savoury snacks, lunches and meals to inspire you to pack a nourishing lunch box that your kids will love to eat and you will love to make. Read More