PUMPKIN & POTATO STEW

4 small potatoes cut in quarter

3 serves of pumpkin peeled and diced.

1 small sweet potato

1 onion

2 cloves garlic finely diced.

1 teaspoon of ground ginger

1 teaspoon of ground turmeric

1 teaspoon of ground cinnamon.

2 cups of vegetable stock

Honey

olive oil

•  Sauté onion in oil.
• Add garlic, ginger, turmeric, cinnamon    
• Add stock and a drizzle of honey
• Add potato, sweet potato and pumpkin
• Cover and simmer 15 to 20 minutes  

Cauliflower Potato and Cardamon Soup

Serves 6

600gm Cauliflower (about half a full cauliflower)

200 gm potato peeled and cubed,

Olive oil

2 onions diced

2 cloves of garlic

2 tsp ground cardamom seeds

1 litre vegetable stock

Ground pepper

·         Heat oil in large pan , add onions garlic and cook gently for about 5 minutes

·         Add the cardamom seed , stir through cooking for 1-2 minutes

·         Add cauliflower, potato and stock.

·         Cover with a lid and cook for about 20 to 25 minutes

·         Blend until smooth

·         Add pepper to taste.

Balsamic Roast Vegetables

Serves 6

375g Sweet Potato cut into 4 cm chunks

375g red onions cut through the root in 2 cm wedges

375g large carrots cut into 4 cm chunks

375g large zucchini, cut into 4 cm chunks

500g Waxy potatoes, such as Nicola, cut into 4 cm chunks

12 cloves of garlic, peeled

½ cup of sprigs of thyme

2 tablespoons of olive oil (or enough to toss the vegetables in so they will not stick to the pan whilst cooking)

2 tables spoons of Balsamic Vinegar

Pepper to taste.

·         Pre heat oven to 220˚C( 200˚C fan)

·         Combine the sweet potato, onion, carrots, zucchini, potatoes and garlic in large bowl

·         Add thyme, oil , vinegar and season with black pepper

·         Toss and spread single layer in a larger baking dish, Use two dishes if necessary.

·         Roast vegetables until cooked through and starting to brown on edges.

·         Serve immediately.

Source:

 Loukie Werle Real Food Heart Foundation APC Publishing Pty Ltd/ Media 21 Publishing Pty ltd 2000.

PEAR AND TUNA SALAD WITH BEANS

 

4-5 leaves of ice burg lettuce, torn into large pieces

2 pears peeled and sliced into chunks

I red capsicum sliced

I Lebanese cucumber peeled and chopped

I can of cannellini beans drained and rinsed.

I can of chunked tuna in spring water : drained.

A handful of kalamata olives sliced.

 Lay each ingredient into a large salad bowl

Dress and toss

Dressing:

Equal parts of lime juice, red wine vinegar and olive oil with a teaspoon of whole grain mustard

Mixed all ingredients and combine well.  

ROAST EGGPLANT CHICKPEA PATÉ

 

2 Red Capsicums roasted and skinned

I can of chick peas, drained and rinsed

Two cloves of garlic, peeled and finely diced

Lime juice

Olive oil

·         Cut the capsicum lengthways. De seed and remove the pith.

·         Cut into quarters so the pieces will pay flat under the grill

·         Grill for 10 to 15 minutes or until the skins have blistered, charred and the capsicum is well cooked

·         Place the capsicum in a paper bag for 5 minutes which allows the fruit to sweat and enables easy removal of the skins.  Peel the skins and put the capsicum slices aside. *

·         Place the chick peas , with garlic and juice into food processor to blend

·         Add the capsicum and mixture the Bland combining oil as required to make a smooth spreadable paste.

When preparing capsicum, you can grill more fruit if available.

Place in sterilized jars and cover with oil.

Keep in the refrigerator ready for use.

GRILLED EGGPLANT SLICE WITH TOMATO SAUCE

 

3 medium eggplant (about 750g)

Olive oil

Salt

4 garlic cloves

750 g tomatoes peeled and chopped

2 tablespoons red or white wine vinegar

1 tablespoon sugar

A good pinch of chilli powder

A bunch of flat leaf parsley

·         Peel eggplant and cut lengthways into slices about 1 cm thick

·         Brush generously with oil

·         Sprinkle with salt and arrange on a try under a preheated grill.

·         Cook for 15 minutes turning at least once 

·         ( alternatively the eggplant can be cooked on a griddle pan0

·         FOR SAUCE: fry garlic in 2 tablespoons of oil for a few seconds stirring

·         Add tomatoes , vinegar, sugar, salt and chill powder and cook uncovered , over a low heat for about 20 -30 minutes or until reduced to a thick sauce.

·         Add parsley an leave to cool

Serve the eggplant slices cold, covered with tomato sauce. 

PUMPKIN DIP

 

500g pumpkin peeled deseeded and flash cut into 2 cm cubes

1 teaspoon of caraway seeds

1teaspoon of cumin seeds

3 garlic cloves, finely chopped

1 fresh red chilli, deseeded and finely chopped

Juice of one lemon

60-100ml extra virgin olive oil

Seasoning as desired: salt and freshly ground pepper

·         Put pumpkin is a saucepan , cover with water and simmer for about 10 minutes until soft

·         Season well, and mash pumpkin until smooth. Set aside

·         Dry roast caraway and cumin seeds for a couple of minutes until aromatic. Crush the toasted seeds using a mortar and pestle*

·         Add the spice to the pumpkin with lemon juice,

·         Mix through then stir in the olive oil

·         Serve wither hot or cold as part of a mezze, accompanied by lots of pitta bread,

*I use a coffee grinder: effective and fast.

MEZZE: A Middle Eastern tradition offering a variety of appetizers only limited by the ingredients to hand.  Other dips on offer might include Hommous, Babaganouj.

A useful book: Tess Mallos “ The Complete Middle East Cookbook”  Landsdowne Press 1982.

SOUR TOFU CREAM

1 packet silken tofu
1 tablespoon olive oil
4-5 teaspoons lemon juice
2 teaspoons apple cider vinegar
1 teaspoons honey

Optional

Lebanese cucumber sliced finely

·         Combine the tofu with oil lemon juice, vinegar and honey in a blender

·         Combine with cucumber and dill

·         Refrigerate until ready to use.

CAPONATA CROSTINI

Onion 1 finely diced

Eggplant medium size peeled and chopped

Red Pepper (capsicum) seeded and chopped

Garlic 2 cloves finely diced

Canned tomatoes 1 chopped

Salt and freshly ground pepper

Capers 2 tablespoons

Red wine vinegar 1 tablespoon

Sugar 2 teaspoons

Parsley finely chopped  1 tablespoon

Italian or French bread.

·         Heat some oil and cook onion until soft

·         Add  remainder of oil , add eggplant and cook unit soft ( about 5 minutes)

·         Add capsicum , garlic tomato salt and pepper until soft but still holding shape

·         Stir in vinegar sugar and parsley

·         Transfer to a bowl and cool to room temperature ( This mixture will keep 3 to 4 days in the refrigerator)

·         Bake oiled bread until brown,

·         Spread caponata on bread and serve at once

CARROT SOUP

500 gm of carrots
2 sticks of celery
1 onion
1 clove of garlic
1 teaspoon of olive oil
½ teaspoon of mustard powder
1.2 teaspoon of onion seeds
Dash of Tabasco
Sprigs fo fresh thyme
½ inch ( 1 ¼ cm ) grated gingeroot
1 cups of vegetable stock
Freshly ground pepper

· Peel and chop carrots , celery , onion, and garlic.
· Soften the onion and garlic in a large saucepan with olive oil and herbs and spices.
· Add carrots and celery and simmer
· Add the stock and simmer for about 40 minutes
· Add more water if the soups thickens too much
· Blend the soup and serve with fresh bread.


From Nalaie Savona The KitchenShrink: Food and Recipes for a Healthy Mind
Duncan Baird Publishers London 2003
A great book with lots of useful ideas

SPICY SPINACH POTATO & BROAD BEAN SOUP

1 tablespoon of olive oil
1 Large red onion chopped
2 cloves of garlic crushed
3 teaspoons ground sweet paprika
2 teaspoons ground cumin
1 teaspoon ground coriander
½ teaspoon ground cinnamon
425g can of tomatoes
4 medium potatoes, chopped
1.5 litres of vegetable stock
1 bunch of English spinach
500 packet of frozen broad beans thawed and peeled
· Heat oil in large pan and add the onion, garlic and spices: cook, stirring until onion is soft.
· Add undrained crushed tomatoes, potatoes and stock, simmer covered stirring occasionally. About 20 minutes or until the potatoes are tender.
· Add spinach and broad beans then simmer until spinach is wilted.



Easy Spanish Style Cookery The Australian Women's Weekly Home Libaray.1997

ROASTED EGGPLANT & PEPPER SOUP

Serves 6
3 large eggplants
1 large red pepper
1 tablespoon of olive oil
1 large onion
4 cloves of garlic, chopped
3 medium tomatoes chopped
1 teaspoon of ground cumin
1 teaspoon ground sweet paprika
1.5 litres ( 6 cups) of vegetable stock
¼ cup of lemon juice

Red pepper cream
1 large red pepper
1 large onion , quartered
1 ½ tablespoon water
1 tablespoon of olive oil

· Pierce eggplants several times with skewer, place on oven tray then roast uncovered in a hot oven for 45 minutes or until soft. Cool for 15 minutes, then peel eggplants , chop flesh
· Quarter pepper , remove seeds and membranes . Roast under grill or in very hot oven , skin side up , until skin blisters and blackens. Cover pepper pieces in plastic or paper for 5 minutes, peel away skin and chop.
· Heat oil in large pan, add onion and garlic and cook until onion soft. Add eggplant, pepper , tomatoes, cumin and paprika, stir for 2 minutes
· Add stock and juice . simmer and uncovered, about 20 minutes or until vegatables are just soft.
· Blend or process until smooth, press througha fine strained , discard pulp, retrun soup to the same pan , stir until hot,
· Serve with red pepper cream

Red pepper cream
· Prepare red pepper as before to remove skins,
· Grill or roast onion until soft
· Blend or process pepper and onion with water until smooth and press through a fine strainer, discard the pulp.
· Drizzle oil and blend.

PEA,MINT AND LETTUCE SOUP

1 onion
1 lettuce roughly chopped
1 packet of frozen peas
Vegetable stock
Generous handful of mint roughly chopped
Pepper and salt to taste
Olive oil

· Sauté onion in olive oil until clear
· Add lettuce frozen peas and mint
· Cover with vegetable stock
· Simmer to 15 minutes
· Blend
· Serve with sprig of fresh mint.

VEGETABLE SOUP WITH RED PESTO

½ tablespoon olive oil
1 medium onion, finely diced
1 litre vegetable stock
1 small potato , diced
2 medium carrots, peeled and diced
2 celery stalks chopped
25 g ( 1 oz) dry weight pasta shapes
110 gms ( 4 oz) French beans trimmed and cut in half
2 medium zucchini , sliced
125 g ( 4 ½ oz) butter beans (canned will do)

RED PESTO SAUCE

2 garlic cloves
15 g ( 1 oz) fresh basil
2 medium tomatoes skinned deseeded and chopped
Table spoon of pine nuts ( roasted)
Olive oil
· Blend all the ingredients in a food processor
· Serve either as a dip with fresh bread or dolloped in the middle of the soup.

SILVERBEET & CHICK PEAS WITH CUMIN & CORIANDER

Olive oil 2 tablespoons and extra as desired
Onion 1 larger, finely sliced
Garlic 3 cloves finely chopped
Coriander 1 cup finely chopped
Flat leaf Parsley, Finely chopped
Cumin 1 teaspoon
Tomato paste
Silverbeet a generous bunch (well washed)
Chickpeas 2 cups cooked or 1 can drained
Stock ½ to 1 cup
Salt and pepper to taste
· Saute onion until soft and beginning to colour.
· Add garlic, coriander, parsley, cumin and tomato paste
· Add chickpeas and half the stock and simmer
· Poach silver beet ( stems intact) in a large pot of boiling water for about 5 minutes
· Drain and chop and then add to the chickpeas.
· Add remaining stock if desired and simmer for further 5 to 10 minutes
· Adjust for taste salt pepper and olive oil

BRAISED SPICY CHICK PEAS

Serves 4
¼ cup olive oil
1 onion sliced
2 teaspoon crushed garlic
I tablespoon coriander seed
1 tablespoon cumin seeds, ground
1 cinnamon stick
1 red chilli chopped
2 X 40g cans of chickpeas, drained
2 cups of tomato puree.
Salt and freshly ground pepper
½ cup flat leaf parsely roughly chopped
¼ cup of coriander leaves roughly chopped
Cucumber chopped to garnish.
· Sauté onion in olive oil until onions are tender but not coloured
· Add garlic, spices and chilli and cook 2 minutes longer
· Add chick peas and tomato puree
· Season well and simmer until the sauce has reduced and thickened
· Fold through herbs, garnish with cucumber and serve

SPICED NEW POTATO & SPINACH CURRY (Dum a loo)

Serves 4

2 tablespoons Sunflower oil
1 large onion . sliced
1 teaspoon cumin seeds crushed
4 cardamom pods, crushed
1 teaspoon black onion seeds also known as KALOONJI (optional)
I teaspoon ground turmeric
½ teaspoon ground cinnamon
2.5 cm ( I inch ) fresh root ginger, peeled and finely chopped
400 g ( 13 oz) can chopped tomatoes
300 ml( ½ pint) vegetable stock
1 teaspoon caster sugar
750g( 1 ½ pint) vegetable stock
1 teaspoon caster sugar
75- g ( 1 ½ lb) baby potatoes
100 g 3 ½ oz baby leaf spinach
Salt and pepper
Coriander leaves to garnish


· Heat oil in large frying pan and sauté onions until slightly brown
· Mix cumin seeds cardamom pods and seeds, onion seeds (if using) ground spices and ginger. Cook for one minute, then mix in the tomatoes stock, sugar and season well with salt and pepper. Bring to the boil. Stirring
· Cut the potatoes into thick slices or halves (if they are small) so all the pieces are similar size. Transfer to the slow cooker and pour the sauce over the top
· Cover and cook for 6-7 hours or until the potatoes are tender. Add spinach and cook on high for 15 minutes more until it is just wilted.
· Stir the curry and serve sprinkled with torn coriander leaves.

From “The Ultimate Slow Cooker “ Sara Lewis Hamlyn 2008
Slow cooker temperature High

GREEN BEANS WITH PEARS

Green beans 250 g
Pears 2
Olive Oil
Salt and pepper
Half a cup of water

Top and tail beans and cook for 3 -4 minutes in microwave. Then blanch in cold water to retain green appearance
Peel and quarter and core the pears and cut each quarter into halves of thirds
Pan Fry pears with small amount olive oil until caramelized
Add water and allow pear to steam and reduce for a few minutes with lid on
Add beans to warm through.
Season and toss the mixture

COUSCOUS VEGETABLE LOAF

Preparation time: 20 minutes +cooling time+ overnight refrigeration
Serves 6

1 litre vegetable stock
500g instant couscous
3 tablespoons of oil
2 cloves of garlic
1 onion , finely chopped
1 tablespoon of ground coriander
1 teaspoon ground cinnamon
1 teaspoon garam masala
250g cherry tomatoes quartered
1 zucchini
130g can corn kernels, drained
8 Large fresh basil leaves
150g sundried capsicums in oil
1 cup of chopped basil
1/3 cup ( 80ml) arrange juice
1 tablespoon lemon juice
3 tablespoon chopped Fresh flat leaf parsley
1 teaspoon honey
I teaspoon ground cumin

· Bring stock to boil in saucepan. Place couscous in bowl , cover with stock and leave for 10 minutes
· Meanwhile heat 1 tablespoon of oil in large frying pan and cook garlic and onion over low heat for 5 minutes
· Add spices and cook for 1 minute and remove from the pan.
· Add remaining oil and cook the tomatoes, zucchini, and corn over high heat until soft
· Line a 3 litre loaf tin with Plastic wrap letting it overhang the sides
· From the basil leaves into two flowers on the base of the tin
· Drain the capsicum reserving the oil then roughly chop
· Add the onion mixture, tomato, capsicum and extra basil and mix. Cool
· Press the mixture into the tin and fold the plastic wrap over the cover.
· Weigh down with cans of food and refrigerate over night
· To make the dressing place the remaining ingredients and reserved capsicum oil in a jar with a lid and shake
· Turn out the loaf, cut into slices and serve with the dressing

ROAST NEW POTATOES WITH THYME & LEMON

Small new potatoes 1 kg
Sprigs of thyme 6
Lemon 1
Extra virgin olive oil
Salt

Preheat oven 220 Celsius
Put potatoes and thyme in a roasting dish or oven proof dish larger enough to take them as a single layer
Cut the lemon into 8 wedges and then each wedge into 3 pieces.
Add lemon to potatoes and drizzle with olive oil and sprinkle with salt.
Turn the potatoes until they are coasted with oil
Bake for 40 to 45 minutes until the potatoes and are browning and tender.
Serve Hot