Mountain Pepperberry

Mountain Pepperberry

Tasmannia lanceolata

Tasmanian pepper or Mountain pepper is an attractive bush that grows 2-5 metres high and 1-2 metres wide.  It’s deep red stems and glossy leaves make it a beautiful plant for the garden in cooler climates of Australia.  You will find them growing naturally around southern New South Wales in Victoria and Tasmania.

Dried berries make a wonderful substitute for conventional black pepper.

Producing aromatic leaves and small fleshy berries, both of which can be used in cooking as a flavour enhancer. The berries and leaves can be used fresh or dried in cooking and work beautifully with soups, stews marinades and sauces.

The berries and leaves offer amazing health benefits – high levels of antioxidants as well as being high in Vitamin E, calcium, zinc, folate, magnesium, iron and lutein.

Traditionally, used for its antiseptic properties and it’s flavour, Mountain pepper has a long history of use by Indigenous Australians as food and as medicine.

In the Garden


The plants prefer a protected position sheltered from frosts, winds and hot afternoon sun.  Being dioecious, you will need to plant a male and female beside each other if you want to be able to grow the berries. A wonderful plant to add to your home edible garden.  Check with your native plant specialist to find out if Mountain pepper will be suitable for your garden.




To purchase MTN – Featuring Mountain Pepperberry & Raspberry click here

Mindful in May

Mindful in May

Mindful in May


In our busy world it’s easy to get caught up in the hustle and bustle and rushing around.  This month we want to share with you our top tips on being more mindful around drinking.


Practicing mindfulness can offer the benefits of reduced stress, increased immune function, lower levels of anxiety and a feeling of being connected amongst other health benefits.⁠


In simple terms the practice of mindfulness is to be fully aware of the present moment. So how can we drink more mindfully? ⁠


If you are cutting back or cutting out alcohol for the month of May here are our top 3 tips:


  • If you feel tempted to drink alcohol, take some time to think about your why. Play the tape forward and decide if you’re going to look back on this drink with joy. If not, don’t go there.



  • Don’t skip the ritual. Make sure you continue the ritual of enjoying a special drink, just make it alcohol free.  Pour your drink into a nice glass and add a special garnish such as a slice of dehydrated or fresh citrus or some fresh herbs.


  • Just because you have made the choice to cut back or cut out alcohol, doesn’t mean you have to miss out. Feel the JOMO (joy of ‘missing out’) by stocking the fridge with delicious, healthy alcohol free options.


ETCH = Every Time Choose Health



Host with the most

Host with the most



7 essential tips for hosting friends and family at your place.



  1. Set the mood

Make sure to consider your music for the event as it will really set the tone of the party. The right background music can make things feel fun and festive. It’s always a great idea to prepare a playlist before your guests arrive. Also be sure to consider your lighting. Both light and colour is proven to have a major affect on our moods (Hot tip: Candles are also great for setting a great atmosphere at a dinner party).


  1. Style

Pick a theme for the evening and decorate accordingly. This is a great chance to show off your creativity. Think of what crockery, cutlery and glassware you will use. As well as other details like your tablecloth, napkins etc. (Hot tip: Want to feel fancy? Add some nice glassware, candles and flowers to your table)


  1. Plan the menu

Plan what food you’re going to create well in advance. Consider offering an entree or picky foods before the main meal. We love a fancy cheese board. Make sure you’re aware of any dietary preferences. Be prepared and considerate of each of your guests.

  1. Cook ahead of time

Where you can prepare any food ahead of time so you have it ready to go by the time your guests arrive. By preparing your food early you allow yourself plenty of time to catch up with your guests without feeling the pressure of getting the food on the table.


  1. Organise plenty of drinks

Make sure to have a varied selection of alcoholic and non alcoholic drinks for your guests. Think about what you would like as well as what the group might enjoy. ETCH is perfect for people who feel they would like a non alcoholic beverage, but still feel as if they are drinking something special. (Hot tip : Serve your ETCH Sparkling in a cocktail or champagne glass for a fancy feel).


  1. Start up the conversation

Strike up conversations with your guests, try to find topics that are relatable for everyone and encourage people to participate in the chat. Find ways to include others, ask questions and encourage them to open up to the group.


  1. Relax and HAVE FUN

Sometimes hosting others can be a little stressful although by preparing and planning out your event in advance you will be able to feel a lot more relaxed and enjoy yourself throughout the day/evening.

Remember, nothing brings people together like a good HOST.


Finger Lime

Finger Lime

Finger Lime:


Citrus austrasica is a thorny shrub that grows as an understorey plant  and varies in height from 2 to 7 metres tall. It is native to the rainforests of the border ranges of SE Queensland and Northern NSW in Australia.


The Fingerlime shrub produces long, cylindrical (or finger) shaped fruit that contain caviar like juice vesicles that burst when chewed creating a mouthwatering sensation on your tastebuds.

Packed full of nutritional benefits, these zingy superfoods are high in antioxidants, vitamin C, E, potassium and folate.  They are also a good source of protein and high in dietary fibre.

Fast gaining popularity in recent years, restaurants and kitchens around Australia and the world are now using the citrus pearls from a Fingerlime as a garnish or flavour enhancer in both savoury and sweet dishes.

A perfect accompaniment used fresh with seafood and many Asian style dishes,  they work particularly well as a garnish or stirred through an ice cold  ETCH Sparkling ZST  yum! 

You can purchase fingerlime fresh when in season or frozen whole or as citrus caviar and also ground into a powder which is ideal for adding to desserts such as ice creams and baking to add extra flavour and nutritional qualities.

Fruiting season is between December and May, with the main period of harvest being generally between March and May depending on the varietal. 

Check with your native plant specialist to find out  if you have a suitable spot in your garden to add a native Australian fingerlime so you can start growing your own.


Friends of ETCH Alison Tehan Nutritionist

Friends of ETCH Alison Tehan Nutritionist

Today we are chatting with Alison Tehan. Alison is a qualified Nutritionist and Health and Wellness Coach based in Mt Eliza on the beautiful Mornington Peninsula.  She  is passionate about helping people understand how whole food nutrition is vital to achieve optimum health and wellbeing. We wanted to chat with Alison to learn more about her health journey, discuss her thoughts on how to drink more mindfully and find out which Australian native edible you will find on Alison’s shopping list.


Tell us a little about you and your health journey?

I grew up on a farm and there was always a huge emphasis on eating whole foods and learning to live off the land. I had access to an amazing and extensive vegetable garden and a mother who passed on her love for cooking real food in a simple but delicious way. I feel so lucky from a young age I developed a good relationship with food 

It wasn’t until I had my first child when I had to focus on providing for my own baby that I realised I had a natural understanding and instinct for eating well and understanding the importance of real food. Also at that time I found myself surrounded with family and close friends who were experiencing chronic gut issues. It was a time when there wasn’t a lot of information around or available about gut issues. It was a turning point for me trying to help those around me and realising my natural passion for everything food and feeling good.


What does mindful drinking mean to you and how does it correlate to a healthy lifestyle?


Mindful drinking for me is about being more intentional about why and when you drink. It’s also an opportunity to pause and consider your why and how it will affect your health,  how you feel and show up each day.

I often remind patients in clinic to listen to their bodies, tune in and help them understand what their bodies are telling them, how is their body communicating with them especially if they are drinking regularly. If you are in the habit of drinking alcohol often it can be easy to lose touch with what feels good. When you drink alcohol it affects your sleep.   You can wake up tired and rely on caffeine to get through your day. If you are stressed and not eating well you can feel wired and tired at the end of the day which then can lead to more alcohol to wind down and then it becomes a vicious cycle. Alcohol also affects how your gut moves and  how energised you feel so it’s important to remember the impact it’s having on your body. 


In the clinic Alison often discusses  how to support people to reconnect and learn to trust their own intuition around food.  This can easily translate to what they are drinking too.  So we asked Alison to give us her top 3 tips for those who are looking to be more mindful with their way of drinking?


  1. Write down a plan for the week.  If you are choosing to drink alcohol, having a plan and being intentional about it can be a helpful tool. If you are choosing to go alcohol free, stock the fridge with some delicious alcohol free options (such as ETCH!) so you can enjoy a delicious drink, just minus the alcohol.


  1. If you regularly catch up with friends over a  drink, try to think of other activities you can do together that doesn’t involve drinking but also provides an opportunity to connect in a different way.


  1. If you are going out, think about what sort of night you want to have beforehand. Play it forward and think of how you would like to feel the next morning. Things may not always go to plan but becoming more aware of why you are drinking and how much you want to drink can be really helpful in increasing awareness around drinking rather than mindless drinking.


The incredible health properties of many native Australian ingredients are being recognised as superfoods. We ask Alison if she has a favourite native ingredient that she likes to work with and how people can incorporate eating them into a healthy diet


I love Kakadu plum, it’s the richest source of vitamin C in any plant and actually 50 times more vitamin C than an orange. As a powder, it’s so easy to add to any drink or food. During the cold and flu season in winter I love to add it to any dish such as a smoothie or a pasta sauce to support my families health. I’ve been buying Kakadu plum powder for years and absolutely love that it’s becoming more popular and easier to access.


Finally, we know you are a wonderful supporter of our drinks.  Can you share if you have a favourite ETCH flavour and why? 

ZST is my favourite. I find the flavour really refreshing and it’s not too sweet, it’s a beautiful balance which I love.

Alison Tehan



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