2019-08-01 Eat Well

Turmeric & Almond Pilaf

Recipe / Lisa Guy

Turmeric contains an active compound called curcu min,

which has been studied extensively for its powerful

antioxidant properties and potent anti- inflammatory effect.

Turmeric is also beneficial for supporting liver function.

Garlic is a good source of gluta thione, considered “the master

antioxidant” as it is one of the most important antioxidants in

the body, vital for neutralising damaging free radicals, as well

as healthy detoxification and immune system function.

Serves: 3–4

1 tbsp cold-pressed olive oil

½ onion, finely chopped

2 cloves garlic, minced

1 cup long-grain brown rice

½ tsp ground turmeric

Pinch sea salt & pepper

2½ cups chicken or vegetable

broth

2 tbsp raisins

3 tbsp slivered almonds

Handful fresh herbs, roughly

chopped

Heat olive oil in pan over medium heat. Add onion and garlic

and cook for 3 mins until soft.

Add rice, turmeric, salt and pepper and stir until combined

and rice is lightly toasted.

Stir in broth and bring to boil. Reduce heat to simmer, cover

and cook for 45 mins. Add extra water or broth if needed. Stir in

raisins, almonds and fresh herbs and cook for additional 5 mins.

Let rice rest for 5 mins then top with more almonds and

fresh herbs. Enjoy!

Kale & Pumpkin Pilaf

Recipe / Lisa Guy

Eating kale regularly helps support liver detoxification and reduces the risk

of cancer. Kale is loaded with vitamin K, needed for strong bones and blood

clotting. Both kale and pumpkin are great sources of beta-carotene needed

for healthy eyesight and skin. Brown rice, unlike white rice, still contains its

bran layer, which is full of heart-healthy dietary fibre. This healthy grain also

provides magnesium, needed for nervous system health, and vitamin B6,

required for energy and red blood cell production.

Serves: 3–4

800g pumpkin, cut into small cubes

Olive oil

1 onion, finely chopped

2 cloves garlic, minced

1 cup long-grain brown rice

1 tsp grated ginger

1 tsp ground coriander

Pinch sea salt & pepper

2½ cups chicken or vegetable

stock

Handful shredded kale, ribs

removed

¼ cup pepitas

Preheat oven to 180°C fan-forced. Line

large baking tray with baking paper.

Place pumpkin on prepared tray and

spray with olive oil. Roast for 30–40

mins or until golden and tender.

Heat olive oil in saucepan over

medium heat. Add onion and garlic and

cook for 3 mins until soft.

Add rice, ginger, coriander, salt and

pepper. Stir until rice is lightly toasted.

Stir in stock and bring to boil. Reduce

heat to simmer, cover and cook for

45 mins. Add extra water or broth if

needed. Stir in kale and pepitas and

cook for an additional 5 mins.

Stir through pumpkin and let rice

rest for 5 mins. Top with more pepitas

to serve.

Caulifl ower & Pomegranate Pilaf

Recipe / Jacqueline Alwill

I’ve learned so much about pilaf writing for this issue of EatWell — it’s so

diverse, delicious and adaptable to whatever you have on hand. Plus it’s

a bit of a crowd-pleaser, in particular this gorgeous pilaf, which is full of

wholesome flavours and ingredients. If you don’t have cauliflower, then swap

it for three cups of cooked rice such as brown or basmati.

Serves: 4–6

1 head (700g) cauliflower, cut

into florets

3 tbsp extra-virgin olive oil

3 cloves garlic, peeled & finely

sliced

½ cup (95g) almonds, roughly

chopped & toasted

½ cup fresh parsley, finely sliced

½ cup fresh mint, finely sliced

1 orange, peeled & cut into

segments

1 tsp orange zest

Seeds from 1 pomegranate

Place cauliflower florets in food

processor and blitz to form rice-like

consistency.

Heat large frying pan over medium

heat, add olive oil and garlic and cook

for 1 min, then add cauliflower rice

and almonds and cook 8–10 mins,

tossing frequently.

Once cooked, remove from heat,

toss through parsley, mint, orange

segments and zest and serve with

pomegranate seeds sprinkled over.

Tur mer ic &

Almond Pilaf

Kale & Pumpkin Pilaf

Cauliflower &

Pomegranate

Pilaf

Photography: Jacqueline Alwill, Lisa Guy

38 | EatWell

RECIPES

pilafs

EWL026_034-043 CR Pilafs-PR.indd 38EWL026_034-043 CR Pilafs-PR.indd 38 5/08/2019 11:22:47 AM5/08/2019 11:22:47 AM

Turmeric&AlmondPilaf

Recipe/ LisaGuy

Turmericcontainsanactivecompoundcalledcurcumin,

whichhasbeenstudiedextensivelyforitspowerful

antioxidantpropertiesandpotentanti-inflammatoryeffect.

Turmericis alsobeneficialforsupportingliverfunction.

Garlicis a goodsourceofglutathione,considered“themaster

antioxidant”asit is oneofthemostimportantantioxidantsin

thebody,vitalforneutralisingdamagingfreeradicals,aswell

ashealthydetoxificationandimmunesystemfunction.

Serves:3–4

1 tbspcold-pressedoliveoil

½onion,finelychopped

2 clovesgarlic,minced

1 cuplong-grainbrownrice

½tspgroundturmeric

Pinchseasalt& pepper

2½cupschickenorvegetable

broth

2 tbspraisins

3 tbspsliveredalmonds

Handfulfreshherbs,roughly

chopped

Heatoliveoilinpanovermediumheat.Addonionandgarlic

andcookfor3 minsuntilsoft.

Addrice,turmeric,saltandpepperandstiruntilcombined

andriceis lightlytoasted.

Stirin brothandbringtoboil.Reduceheattosimmer,cover

andcookfor 45 mins.Addextrawaterorbrothif needed.Stirin

raisins,almondsandfreshherbsandcookforadditional5 mins.

Letricerestfor5 minsthentopwithmorealmondsand

freshherbs.Enjoy!

Kale&PumpkinPilaf

Recipe/ LisaGuy

Eatingkaleregularlyhelpssupportliverdetoxificationandreducestherisk

ofcancer.Kaleis loadedwithvitaminK,neededforstrongbonesandblood

clotting.Bothkaleandpumpkinaregreatsourcesofbeta-caroteneneeded

forhealthyeyesightandskin.Brownrice,unlikewhiterice,stillcontainsits

branlayer,whichis fullofheart-healthydietaryfibre.Thishealthygrainalso

providesmagnesium,neededfornervoussystemhealth,andvitaminB6,

requiredforenergyandredbloodcellproduction.

Serves:3–4

800gpumpkin,cutintosmallcubes

Oliveoil

1 onion,finelychopped

2 clovesgarlic,minced

1 cuplong-grainbrownrice

1 tspgratedginger

1 tspgroundcoriander

Pinchseasalt& pepper

2½cupschickenorvegetable

stock

Handfulshreddedkale,ribs

removed

¼cuppepitas

Preheatovento180°Cfan-forced.Line

largebakingtraywithbakingpaper.

Placepumpkinonpreparedtrayand

spraywitholiveoil.Roastfor30–40

minsoruntilgoldenandtender.

Heatoliveoilin saucepanover

mediumheat.Addonionandgarlicand

cookfor3 minsuntilsoft.

Addrice,ginger,coriander,saltand

pepper.Stiruntilriceis lightlytoasted.

Stirin stockandbringtoboil.Reduce

heattosimmer,coverandcookfor

45 mins.Addextrawaterorbrothif

needed.Stirin kaleandpepitasand

cookforanadditional5 mins.

Stirthroughpumpkinandletrice

restfor5 mins.Topwithmorepepitas

toserve.

Cauliflower&PomegranatePilaf

Recipe/ JacquelineAlwill

I’velearnedsomuchaboutpilafwritingforthisissueofEatWell—it’sso

diverse,deliciousandadaptabletowhateveryouhaveonhand.Plusit’s

a bitofa crowd-pleaser,inparticularthisgorgeouspilaf,whichis fullof

wholesomeflavoursandingredients.If youdon’thavecauliflower,thenswap

it forthreecupsofcookedricesuchasbrownorbasmati.

Serves:4–6

1 head(700g)cauliflower,cut

intoflorets

3 tbspextra-virginoliveoil

3 clovesgarlic,peeled& finely

sliced

½cup(95g)almonds,roughly

chopped& toasted

½cupfreshparsley,finelysliced

½cupfreshmint,finelysliced

1 orange,peeled& cutinto

segments

1 tsporangezest

Seedsfrom1 pomegranate

Placecauliflowerfloretsinfood

processorandblitztoformrice-like

consistency.

Heatlargefryingpanovermedium

heat,addoliveoilandgarlicandcook

for1 min,thenaddcauliflowerrice

andalmondsandcook8–10mins,

tossingfrequently.

Oncecooked,removefromheat,

tossthroughparsley,mint,orange

segmentsandzestandservewith

pomegranateseedssprinkledover.

Tur mer ic &

Almond Pilaf

Kale & Pumpkin Pilaf

Cauliflower &

Pomegranate

Pilaf

Photography: Jacqueline Alwill, Lisa Guy

38 | EatWell

RECIPES

pilafs