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CONGRATULATIONS! From this day on you are going to want to shop smarter, eat healthier, and begin enjoying an abundance of fresh, locally-grown products. At MassAttack, we promote this fast-growing, dynamic “sustainability” movement, and aim to educate consumers on food-related issues that impact upon their health and contribute to hormonal imbalances associated with unexplained weight gain such as Poly Cystic Ovarian Disorder (PCOS), Thyroid imbalance, PMS, to name a few. Today, agriculture relies on synthetic fertilizers and chemical pesticides, large amounts of water, major transportation systems and factory-style practices for raising livestock and crops. Artificial hormones in milk, Trans Fatty Acids in foods, antibiotic-resistant bacteria, mad cow disease, and large-scale outbreaks of potentially deadly ecoli are all associated with this industrial form of food production. Sustainable agriculture involves food production methods that are healthy, do not harm the environment, respect workers, are humane to animals, provide fair wages to farmers, and support farming communities. That said, we must stress that the vast majority of sustainable farms are run by family farmers who are hardworking, honest and sincere people. They work all hours of the day and night to bring you the freshest, tastiest, best quality food available. So why wouldn’t we support them? Establishing “ethical” food principles is the first step to reconnecting with your health. By saying no to over processed foods, you are taking your first step towards a healthier new you and maintaining your weight forever! Please remember that changing your way of eating is a process and will take a little time. Sustainable agriculture is more a way of life than a law or regulation. Each step you take benefits both you and your family, and helps preserve and protect the planet for future generations.
Want to know more about the Online Mass Attack Weight Loss Program? Phone Mass Attack™ today on 1300 133 536 or visit the website - www.massattack.com.au - for instant online signup to your very own personalised weight loss program!
© 2004 All Rights Reserved. ISBN 0-9752362-3-7. No part of this Publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the author.
We encourage you to aim for better produce quality. Seek real food with flavour. Not that I’m one to eat something just because it has a vast list of minerals and vitamins.au for more information. Enjoy! Narelle Stegehuis.org. Wholesome Foods. you are guaranteed never to be hungry or bored with your food again. look for new products and enjoy fabulous new foods! Never has there been more choice of fresh produce. rawest ingredients in all your cooking. ND 4 . The recipes following provide an abundance of tempting meals. At Mass Attack™ we believe in real food. With these ideas. All the recipes we’ve put together over the years are simple enough for you to want to make them. this cook book is divided into four sections: Walked Grown Flown Swam page 5 page 17 page 45 page 59 Aside from creating a base from which to organise your perfect meal plans. Grown. Flown. Swam’ offers suggestions to begin to awaken your tastebuds and delight the senses. but knowing something could be doing you good only adds to the pleasure of eating it! Somehow we have lost our connections with the food we eat and those who grow it. We believe that food should never be too complicated. It helps that they’re delicious too! For your convenience. Obviously we can’t write a cookbook for everyone. they complement the Mass Attack™ program principles. Seek out farmers markets in your area.farmersmarkets. However.Welcome to a Fresh Approach to Healthy. The recipes to follow provide a basic structure and outline ways for you to apply your food tables. you will be able to adapt the recipes to suit your profile. and believe you should strive for inspiration for better health. and get creative with your cooking. Become a hunter and gatherer. Visit www. We encourage you to uphold the concept of using the freshest. That’s why we’ve taken the time to categorize and list over 500 foods that are specific to your hormonal needs. ‘Walked. with some gentle massaging. from organically grown rocket to French style salad leaves. Used in conjunction with your specific program.
From paddock to plate 5 . . .Walked It’s a Sunday Lunch .
com. Preserved Lemon Sauce (recipe follows) Drain the anchovy oil from the can into a small bowl. Try and eat with the seasons. 50g can good quality anchovies leaves from 3 rosemary springs. in everything from fuel to man power. bringing variety to your table and making food selection more interesting. in a large oiled baking dish and scatter the garlic cloves around it. cover with water and bring to the boil. this is not a sustainable practice.Walked Roast Anchovy Lamb with Rosemary (serves 4-6) Meanwhile. Nice as it is to be able to enjoy fresh summer fruits in the middle of winter. chopped roughly 1 small red onion. www. top with lamb and spoon over some pan juice. preserved lemon sauce. drain the fat from the baking dish and deglaze the dish with a little of the vinegar. Have you ever noticed that the oranges you buy in summer aren’t as sweet as the ones from the winter? That is because they are being grown out of season. Place the lamb in a large bowl and pour over the anchovy mixture. Preheat the oven to 1800C. Each turn of the year will bring a new crop of different fruit and vegetables. Chop the anchovies roughly and add to the bowl with the rosemary and the onion. fat side up. then drain.massattack. 6 Cooking Green Eating seasonal Thanks to developments in growing methods such as hydroponics and modified crops as well as international trade agreements. Serve with the garlic and olives. peeled and diced finely 1 leg of lamb. garlic and olives to a carving tray and set aside to rest. Cover and set aside for at least 30 minutes so the flavours can develop. Spoon the celeriac puree onto warm serving plates. You will taste the difference too.au . Add the olives. parsley. Importing foods from overseas to substitute out of season crops requires a tremendous amount of energy. butterflied & excess fat trimmed off freshly cracked pepper olive oil 12 giant garlic cloves*. Brush the garlic with a little olive oil and roast for about 30-40 minutes until the lamb is pink (but not too rare) or cooked as desired. then transfer the lamb. Place the lamb. Find out what is being grown locally and when it’s being harvested. Repeat the process in three changes of water. rubbing it all over the meat. Put the garlic in a medium saucepan. stoned red wine vinegar TO SERVE: Caper. and the caper. most food is now available to you all year round. peeled if desired ½ cup olives. Parsley. then season generously with pepper. TO SERVE: Slice the lamb into thick pieces.
Reduce the heat to low and cook until medium-rare. oregano or parsley) 1kg boneless lamb from shoulder or leg. TO SERVE: Combine the yoghurt. peeled and chopped finely grated zest of 1 orange 2 teaspoons fennel seeds 8-10 lamb loin fillets extra-virgin olive oil butter 200 snake beans. peeled and crushed 1 small onion. trimmed and cubed button mushrooms TO SERVE: 1 x 200g tub low fat yoghurt A handful of mint. cover and set aside. remove the lamb from the marinade. basting occasionally with the marinade. Aromatic Herbs www. To cook. salt. Soak the skewers for at least 30 minutes to stop them from burning on the barbecue.au 7 .massattack. Cook under a preheat grill or on a barbecue until the lamb is just cooked and still a little pink. Rub the lamb with a little olive oil and roll in the spice mixture. blanched. Orange Zest and Fennel Seed (serves 4) Herbed Lamb Skewers (serves 6) 1 teaspoon cracked pepper a good pinch of sea salt 1 clove garlic. Deglaze the pan with a little vinegar. ¾ Cup white wine 2 tablespoons lemon juice 2 tablespoons olive oil freshly ground black pepper 1 teaspoon sugar 1 clove garlic. Mix the sugar snap peas and snake beans in a bowl. peeled and chopped finely 1 dried bay leaf. then arrange on warmed plates. Heat a little oil in a large. add the lamb and stir together well. heavy-based frying pan and sear the fillets all over on a high heat. crumbled 3 tablespoons chopped fresh herbs (such as rosemary. Cover and marinade for several hours in the refrigerator. adding mushrooms every 2-3 pieces of meat. stirring occasionally. Mix together the pepper.Walked Pan-Fried Lamb with Garlic. boiled until cooked apple-cider vinegar or red-wine vinegar 200g sugar snap peas. reserving the mixture for basting. Thread the lamb onto skewers. Drizzle over the pan juice and serve immediately.com. about 3 minutes each side. mint and cumin and serve with the lamb. Transfer the lamb to a warm dish. garlic. chopped 1 teaspoon ground cumin Combine the marinade ingredients in a ceramic bowl. Slice each lamb fillet on an angle in 3 pieces and place on top of the peas and beans. orange zest and fennel seeds and blend or pound with a mortar and pestle. drained.
salt. Roast for 20-25 minutes until tender. peeled and diced 1 clove garlic. Spread the eggplant in a single layer on a large oven tray lined with baking paper. 3 cloves chopped garlic and thyme leaves 1-2 tablespoons lemon juice 3 tablespoons finely chopped coriander 1 ½ teaspoons sea salt 2 medium tomatoes. then season to taste. Reduce the oven to 220ºC. coriander. 8 1 tablespoon jellied cranberry sauce* ¼ cup sherry vinegar 1 small red onion. Preheat the oven to 250ºC. Cover and refrigerate for at least 2 hours or overnight. peeled and chopped finely 1/3 cup chopped mint 1 tablespoon ground cumin about 2 tablespoons extra-virgin olive oil sea salt and freshly ground black pepper 12-16 trimmed lamb cutlets TO SERVE: Chopped mint leaves In a bowl. Sprinkle with the chopped mint leaves and serve with a bowl of whole berry cranberry sauce for dipping.au .Walked Middle Eastern Style Eggplant with Lamb (serves 4) Marinated Lamb Cutlets (serves 4-6 as entrée or as part of a main course) 750g eggplant 2 teaspoons sea salt 2 teaspoons ground cumin 3 teaspoons sweet paprika 1 teaspoon freshly ground black pepper 1 ½ teaspoons ground coriander ¼ teaspoon turmeric 4 large cloves garlic. mint. TO SERVE: Place the cutlets on a serving dish and drizzle with any leftover cooking juices. then put in a colander to drain for 30 minutes. Rest for 10 minutes before carving into thick slices. www. then transfer to a baking dish and roast for 20-25 minutes or until cooked to your liking. if desired.com. Preheat the oven to 180ºC. then cook for about 15-20 minutes until browned on the outside. Transfer the eggplant to a bowl and gently stir in the lemon.massattack. mix all the spices with the garlic and olive oil. Remove and set aside to cool. mix the jellied cranberry sauce. Or cook on a preheated barbecue grill on both sides until browned. adding more oil if needed. the juice and zest of 1 lemon. Season to taste and serve with the lamb. pat dry and toss in the spice mixture until thoroughly coated. vinegar. In a large bowl. Toss the eggplant with the salt. onion. garlic. Rinse the eggplant in cold water. seeded and sliced into thin strips 2-3 heaped tablespoons Greek-style plain yoghurt Slice the eggplant thinly and cut into 1cm x 7cm pieces. Heat a large oiled frying pan over a high heat and sear the lamb on all sides. Remove the cutlets from the fridge and allow to return to room temperature. tomatoes and yoghurt. cumin and oil until well combined. Place the cutlets in one layer in a baking dish and pour over the marinade. peeled and finely chopped ½ cup extra-virgin olive oil 4 x 250g lamb mini roasts rubbed with a mixture of 1/3 cup olive oil.
Using your fingers.com. reserved from marinated fetta* 2 tablespoons chopped fresh oregano 1 tablespoon balsamic vinegar 6 vine-ripened tomatoes www. sliced 2 tablespoons chopped fresh coriander TO SERVE: Couscous Put the lamb. Combine oregano.massattack.au . Stand meat up. Serve with roast tomatoes. chopped 4 garlic cloves. Roast for 20 to 25 minutes (for medium) or until cooked to your liking. Secure meat with string and place into a greased roasting pan. sliced 2 zucchini. onions. diced 2 carrots. Season with salt and pepper. sliced 125g dried figs. cover and simmer gently for 1 ½ hours. possibly due to high insulin levels promoting fat storage. It has been shown that losing even 5% of body weight can lead to an improvement in skin. A high intake of ‘Red’ listed foods will quickly turn to sugar and cause elevated levels of insulin – a no no for a woman with PCOS! 9 Fetta-Stuffed Racks of Lamb (serves 4) 2 racks lamb (8 cutlets each). drained 2 potatoes. then add enough water to just cover. Arrange the tomatoes around the lamb. Food and Hormones Food & PCOS Approximately 50 – 60% of women with PCOS weigh over 85kg & diet plays a crucial role. garlic spices and bay leaves in a saucepan with a little salt and pepper. *Marinated fetta is available from supermarkets and delicatessens 1kg lamb neck fillet. crushed 1 teaspoon each ground paprika and ginger ½ teaspoon each cayenne and turmeric ¼ teaspoon chilli flakes 1 cinnamon stick. Many women with PCOS experience difficulty losing weight. Stir in all the remaining ingredients (except couscous). regularity of menstrual cycles and decreased insulin levels. insert the marinated fetta into the pocket. cover and cook for a further 20-30 minutes until the vegetables and meat are tender.Walked Lamb Tagine with Figs and Couscous (serves 4) Preheat oven to 200ºC. peeled. interlocking the bones. Brush over meat. Bring to the boil. roughly crumbled 2 dried bay leaves 400g can chickpeas. Allow lamb to rest for 10 minutes before carving. then reduce heat to low. trimmed 100g marinated fetta. balsamic vinegar and marinated fetta oil. Serve with some couscous. Standard weight loss programs often don’t work because they don’t address the underlying hormonal factors contributing to the weight gain. cubed 2 onions. Cut a 3cm-deep pocket in the meat where it joins the cutlet bones. crumbled 2 tablespoons oil.
8g pro. Place the lamb onto the bed of onions. Add remaining oil to wok and heat over high heat. Roast for 15 minutes. Season lamb with salt and pepper. set them aside for 10 minutes to allow flavours to infuse. 24.1g carb. 102mg chol.com. cut into 1/2 cm-thick slices 2 tablespoons oyster sauce 2 teaspoons brown sugar ¼ cup beef stock 1 bunch broccolini 1 bunch baby bok choy 4 green onions. . 10 www. Stir-fry for 1 minute or until leaves just wilt. Add the lamb sirloins and toss to combine. Slice boy choy stems and cut leaves into 6cm lengths. Transfer to a plate. Serve with steamed rice.2g fibre. Remove from oven. 35. sliced 1/3 cup redcurrant jelly 1 cup red wine 1 cup chicken stock 2 small red chillies. 275mg sod. Stir-fry lamb in batches until browned and almost cooked through. cut into 2cm lengths 1 onion. If time permits. Insert a slice of garlic and a small sprig of rosemary into each slit.massattack. Heat a wok over high heat. 5. broccolini. Add oyster sauce mixture and bok choy leaves. and beef stock in a jug. Trim and lave broccolini. cover loosely with foil and rest for 15 minutes before carving. then reduce heat to 180ºC. Stir-fry for 1 minute.Walked Rosemary and Garlic Lamb Roast (serves 4-6) Chilli Lamb with Asian Greens (serves 4) 1. Add 1 tablespoon oil and heat. start with a high heat to seal in the juices. Per serve: 1623kj. 3. Scatter onion slices over the base of a lightly greased roasting pan. Hint: when cooking with a wok.5kg easy-carve leg of lamb 4 garlic cloves. seeds removed. Return lamb to wok and toss to combine. sliced 3 springs fresh rosemary.4g sat fat. Pour in wine and stock. Sprinkle over remaining garlic and rosemary.au Preheat oven to 220ºC. Set aside. Heat redcurrant jelly in a small saucepan and brush over lamb. sliced TO SERVE: Steamed jasmine rice Combine chillies and 1 tablespoon peanut oil in a medium bowl. Roast for another hour (for medium) or until cooked to your liking. finely chopped 2 ½ tablespoons peanut oil 600g lamb sirloins. Use a sharp knife to make 12 slits in the top of the lamb. Combine oyster sauce. and bok choy stems. 8.9g fat. brown sugar. Add green onions.
Add the shanks and brown on all sides. then reduce heat to low. Transfer shanks to a plate.. Remove from oven and strain sauce into saucepan. Bring to the boil. Bring to the boil. finely sliced 1L (4 cups) beef stock 40ml (2 tablespoons) red wine vinegar 40ml (2 tablespoons) oyster sauce 20ml (1 tablespoon) soy sauce 1 teaspoon hoisin sauce 1 teaspoon szechuan pepper. that’s how much better I feel. coconut cream and fish sauce. Serve lamb shanks with wasabi mash. Add enough water to just cover the meat. cover and simmer for 30 minutes. Cook until thickened. then pour over shanks. then roll shanks in the seasoned flour. trimmed 1 onion. vinegar. then cover and place in the oven for 1 1/2 hours.Walked Lamb Shanks with Wasabi Mash (serves 4) Simple Lamb Curry (serves 4) 2 tablespoons plain flour ½ teaspoon chinese five-spice powder 4 lamb shanks. Stir in the beans and half the coriander and cook for 5 minutes.” -Kate 11 www. Add curry paste and lime leaves. Heat remaining oil in pan. seeds removed. stirring. sauces. finely chopped 4 garlic cloves. then add the stock. Heat the oil in an ovenproof casserole dish over medium heat. stir into the sauce and bring to the boil. 30ml (1 ½) tablespoons vegetable oil 600g diced lamb fillet. “I feel I could take on anything. Serve with jasmine rice and garnish with the remaining coriander.au . Combine the flour and five-spice.com. crushed 1 small red chilli. Add the stock. then set aside.. add the onion and cook over low heat for 5 minutes or until softened. In fact my business is really starting to take shape because of all the energy I have.massattack. crushed 2 star anise 1 cinnamon stick 2 teaspoons cornflour Preheat the oven to 180ºC. Combine cornflour with a little cold water. garlic and chilli to the pan and cook for a few minutes until the onion starts to soften. Frenched 40ml (2 tablespoons) olive oil 1 onion. spices and lamb. Return the meat to the pan. Add the onion. thinly sliced 1 tablespoon curry paste 2 kaffir lime leaves (optional) 250ml (1 cup) beef stock 150ml light coconut cream 2 teaspoons fish sauce 2 tablespoons chopped coriander 12 french beans Heat 1 tablespoon oil in a pan over high heat and brown the meat in batches. and cook for 30 seconds. then transfer to a plate and set aside.
12 www.au . to taste marsala chicken stock Preheat the oven to 1800C. Add the chilli and stir gently until heated through.com. shaohsing. Return the beef and walnuts to the wok. top with the veal and place over the vegetables. transfer to a warm dish and rest. Heat two tablespoons of the oil in the wok. Mix half a cup of water and the fish sauce with any remaining beef marinade. Roast for about 45 minutes or until the veal is cooked through. Serve with steamed rice. beetroot and eschalots in a large baking dish and toss with a little oil and rosemary. torn into pieces. Remove from the oven.massattack. peeled 6 baby beetroot topped & washed 18 golden eschalots. Place the carrots. covered. Transfer the beef to a bowl as it cooks. *Kecap manis (Indonesian sweet soy sauce) is available from Asian and good food stores. then stir-fry the beef in batches for about 2 minutes each until it changes colour. Accompany with a green salad or cooked green beans if desired. then stir fry the eschalots and snake beans for 2 minutes. garlic and galangal and toss until coated.Walked Roast Veal Rack (serves 4) Beef. Rub the veal rack with olive oil and season well. Wipe any nut residue from the wok. then add to the wok and simmer for 1 minute until the beans are tender but crisp. or 1 fresh red chilli. Place a few springs of rosemary on a baking rack. peeled and crushed 1 teaspoon grated fresh galangal 2 tablespoons peanut oil 1 cup walnut pieces 4 eschalots. peeled rosemary leaves and sprigs. then set aside. Pour in equal amounts of Marsala and stock to come halfway up the vegetables. drizzling the pan juices over the meat. then stir-fry the walnuts until golden. sliced TO SERVE: Steamed jasmine rice Put the beef in a bowl with the kecap manis. Add a tablespoon of the oil. 500g tender lean beef. Remove with a slotted spoon and drain on paper towel. Deglaze the baking dish over heat with a little more marsala and stock. trimmed and cut into 5cm lengths 2 tablespoons Thai fish sauce 1 large dried red chilli. peeled and sliced bunch (about 300g) of snake beans. Add the remaining oil to the wok. Snake Bean and Walnut Stir Fry (serves 4) 1 x 2kg veal rack (about 8 chops) extra-virgin olive oil sea salt and freshly ground pepper 1-2 bunches baby carrots. then place the wok over a high heat. sliced very thinly 2 teaspoons *kecap manis or soy sauce 2 tablespoons shaohsing (rice wine) 3 garlic cloves. Carve the rack into chops and serve immediately with the vegetables.
or until reduced by about half. onion and sage. broccoli for harvest in late spring. fish sauce. 13 Garden Box Food for Spring Plant potatoes for harvest in late summer. sliced 4 cloves garlic. Australia has a wide and varied climate. If veal is overcooked. Remove and repeat with remaining mince. finely chopped 2 tablespoons fish sauce 1 tablespoon oyster sauce ½ cup chicken stock or water 3 green onions. Heat half the oil in a large nonstick frypan over high heat. and stock. Transfer to a plate and repeat this process with the remaining veal and seasoned flour. Add green onions and cook for 4 minutes. Taste and season with salt and pepper. www. or until just cooked. Lightly coat 4 of the veal pieces in the floor. This loosens the leaves and enables easy peeling to form cups. Be sure to always cook veal steaks in a hot pan over a high heat. Remove core from lettuce. stirring continuously. Add half the mince and cook. Return mince to pan and add chillies. Place two pieces of veal on each serving plate and drizzle with sauce. Allow to stand for 3 minutes.com. Stir in the cream. the tenderness will be affected. Other seasonings that enhance veal’s natural flavours include white wine. Add the veal to the pan and cook for 30 to 40 seconds on each side. Turn to coat in sauce and heat through. Remove from heat and fold through basil. Spoon the chilli mince beef into the lettuce cups and serve immediately. Return veal to the pan.Walked Veal Marsala (serves 4) Note: this thin cut is also used to make schnitzels TIPS: Veal steaks should be cooked quickly due to the minimal fat content veal contains. Check with local sources to see what grows well where you live. Heat oil in a large frypan over high heat. Serve with steamed green beans Chilli Mince Beef with Basil (serves 6) 1 iceberg lettuce 2 tablespoons vegetable oil 500g lean beef mince 3 long red chillies.massattack. chilli for harvest in early summer. shredded. thinly sliced 1/3 cup basil leaves. Bring to the boil. ¼ cup plain flour 1½ tablespoon olive oil 8 (about 80g each) veal leg steaks ¾ cup marsala 1½ tablespoons extra light thickened cream steamed green beans Place the flour on a plate and season with salt and pepper. garlic. Stir until well combined. Cut in half lengthways and place into a large bowl of cold water. cucumber for harvest in early summer.au . oyster sauce. Simmer for 3 to 4 minutes. until well-browned. Reduce the heat to medium-low and simmer. Add the marsala to the pan and scrape off any bits of veal that may have stuck to the bottom of the pan. melons for harvest in summer.
Set aside the beef and onions in a covered dish. Add mince. place the tomatoes on an oiled baking tray and roast for 20 minutes. trimmed.massattack. Place the spinach. then toss through the beef and serve immediately. turning once or twice. Serve with steamed rice. 1 x 700g pieces beef fillet extra-virgin olive oil sea salt and cracked pepper 1 red onion. chopped (optional) 1 teaspoon grated ginger(optional) fresh rosemary sprigs 1. Heat half the oil in a wok over high heat. discard the marinade and grill the meat over a hot barbecue for a few minutes on each side. pour the mixture over the steak and allow to marinate for 24 hours. cut into 3cm lengths ½ onion. use a fork to combine. the onion and ginger.Walked Skirt Steak & Greens Skirt steak is a lean cut from the flank of the breast. finely chopped 1 teaspoon finely chopped ginger 1 teaspoon oyster sauce 1 teaspoon light soy sauce Place beef in a small bowl with stock and cornflour. quartered tarragon vinegar 2 cups baby spinach leaves ½ cup black olives salted baby capers. Return beans to wok and cook for 1 minute. rinsed. Remove the beef and tomatoes from the oven. and cook for 1-2 minutes. tomatoes. olives. Deglaze the baking dish over heat with a little tarragon vinegar and set aside. Serve with favourite greens. Add sauces.au . Remove from wok and set aside. Combine. then reduce heat to 1800C and cook for 20 minutes or until beef is medium-rare. peeled and cut lengthwise into eighths 1 punnet large cherry tomatoes. Rub the beef with olive oil and season well. to taste Preheat the oven to 2200C. The next day. Meanwhile. When the beef is cool enough to handle. (serves 6) minutes. Set aside. Stif-fry over high heat until fragrant.5kg skirt steak Combine all the marinade ingredients in a flat baking dish or flat casserole dish. Beef mince with snake beans (serves 4) Warm Beef Salad (serves 4) 300g beef mince 1 teaspoon chicken stock powder 1 teaspoon cornflour 1 tablespoon vegetable oil 2 garlic cloves.com. onions and capers in a bowl and dress with the beef juices (adding more oil or vinegar to taste if needed). Add beans and stir-fry for 1-2 minutes until cooked through. Place the beef and onion in an oiled baking dish and roast for 7 14 www. finely chopped 600g snake beans (or French beans). carve in thin slices. add remaining garlic. cook for 2-3 minutes until browned. Heat remaining oil in wok. add half the garlic and stir-fry until fragrant. Slice thinly on the diagonal (this is important) using a sharp knife. It is very tough if not sliced diagonally across the grain. peeled. ¼ cup olive oil ¼ cup soy sauce ¼ cup Worcestershire sauce 1 clove garlic.
salt and pepper and mix well. and cook eggplant for 1-2 minutes on each side until brown. trimmed and sliced salt and pepper Heat oven to 170ºC. Add spinach leaves. trimmed Combine mince. peeled and diced ½ cup red wine 400g can chopped tomatoes 2 tablespoons chopped fresh oregano 200g Japanese eggplants. if necessary. grated 4 cups beef stock 1 tablespoon lime juice 2 cups baby spinach leaves. Bring to the boil.Walked Slow-Braised Beef with Eggplant (serves 2) Meatballs in Broth (serves 4) 500g piece stewing or braising steak.massattack. bring to the boil and pour over beef. add onion to frying pan with a little more oil and cook over a medium heat for 5 minutes. Cut steak into 4 pieces. Combine beef stock. 1 tablespoon sweet chilli sauce. lime juice. roll into balls. to moisten. scraping pan to remove sediment. Reduce heat. add the meatballs and cook for 7 to 10 minutes or until meatballs are cooked through. Add tomatoes and oregano. the first I had had since my son was born almost three years ago” -Kate 15 www. Cook for 1 minute or until spinach has wilted. cover with plastic. 2cm thick olive oil 1 onion. brown sugar. Heat a large frying pan over high heat. and remaining sweet chilli sauce in a large saucepan. 400g beef mince ½ cup fresh breadcrumbs 2 garlic cloves. Reduce heat to low. Add browned eggplant to beef with a little extra wine or water.com. Bake for 30 minutes more. my period came back.au . Return heat to high and add wine. Ladle into bowls and serve “After just one month on the program in January this year. add a little oil and brown meat for 1 minute on each side. and leave in the fridge until ready to use. Remove to a casserole dish. garlic. and simmer for 2-3 minutes to reduce liquid by half. Adjust seasoning with salt and pepper to taste. Cover casserole dish and bake for 1 hour. breadcrumbs. Place on a tray. add a little more oil to frying pan. Serve with crispy potatoes and blanched spinach. Using 1 tablespoon of mixture at a time. onion. Meanwhile. crushed ¼ cup sweet chilli sauce 1 small brown onion.
Add the beef and cook until sealed on all sides. Stir the parsley and lemon rind through the beef before serving. cover with a lid and place in the heated oven for 45 minutes or until the meat is tender. Toss to coat the beef and leave to one side. stir until softened and the onions are translucent. The food choices you make have a profound impact upon your hormones. Heat the oil in a casserole dish over mediumhigh heat. diced 1 teaspoon crushed garlic (or 2 cloves) 1 425g can peeled tomatoes 1 cup (250ml) white wine 1 bunch flat leaf parsley.Walked Spicy Tomato and Lemon Beef Casserole (serves 2) Preparation 15 mins Cooking 50 mins Organic Food What is organic farming? Organic farming is a carefully regulated system that focuses on the use of farming methods such as crop rotation to enrich soil without the use of chemical enhancers and pesticides. There are strict restrictions on what fertilisers and pesticides can be used. Add the tomatoes and white wine. 16 www. Hormonal imbalances contribute to weight gain in 75% of Australian women. roughly chopped rind of 1 lemon. restrictions on the use of antibiotics and synthetic hormones in animals and no use of GM products. 1 tablespoon Masterfoods Piri Piri seasoning 500g diced beef 2 tablespoons olive oil 1 brown onion. Season and serve with vegetables. The aim is to produce nutritious foods that don’t contain the trace elements of chemicals and drugs that can often be found in non-organic produce.com. Preheat the oven to 170ºC.massattack.au . Add the onion and garlic. finely grated Place the Piri Piri seasoning in a large mixing bowl with the beef.
Grown Things dug from the earth are in! 17 .
Heat the oil and mustard seeds in a small saucepan over a medium to high heat until the mustard seeds begin to pop.com will give you a detailed guide to what will grow well in your region. Try planting a range of herbs to add an extra touch of flavour to your cooking. Slice the tomatoes into 5mm thick slices. What works well in England will not necessarily work in Queensland!). adding enough oil to moisten. rinsed and drained extra virgin olive oil freshly ground black pepper 18 www.au . A well kept herb garden looks and smells superb. leaving a 3-5mm boarder. and there are plenty of places on the internet that will tell you everything you need to know about growing your own (Just make sure you check the location. Serve warm or at room temperature. Parsley. Remove from the heat and set aside to cool. look for magazines that talk about gardening. lemon and capers in the bowl of a food processor. and Preserved Lemon Sauce (serves 4-6) 1 cup flat-leaf parsley leaves 2 pieces preserved lemon rind. Whether you live in a tiny flat or a sprawling country property there is always something you can grow for your table. Caper. Place a tomato slice on top with a thyme spring. and there really is nothing like the taste of freshly picked seasonal herbs. Garden Box Kitchen Garden Have you ever kept a kitchen garden? An extension of your pantry where everything is guaranteed to be fresh. Cream Cheese and Mustard Seed Tartlets Makes 30-32 Tartlets Blend the parsley. 1 tablespoon olive oil 1 ½ teaspoons yellow mustard seeds 100g low fat philadelphia cream cheese 4-6 small to medium tomatoes 3 sheets prepared low fat puff pastry springs of thyme. See if your local library has any books on the topic. If you think you know nothing about gardens then there are plenty of resources available to help you. Cut out 30-32 pastry rounds with a 5cm pastry cutter and spread each with a little of the cream cheese mixture. rinsed 1/8 cup capers in brine. Place on a baking tray and cook for about 10-15 minutes until the edges are puffed and golden.Grown Tomato. chopped in small pieces Preheat the oven to 2000C.massattack.com. add the mustard seeds and oil and mix well. Refrigerate until firm. Gardenate. Season with pepper to taste and set aside until ready to serve. Put the philadelphia cheese in a bowl.
the farmer. herbicides and chemical fertilisers. Over the long term. it is easy to get a ‘good hardy dose’ of these without even trying. but so how is the harm done? Trans Fats Trans Fat is such a main steam component of our food chain. PMT. so there is less of an opportunity to burn the fat! www. our ecosystem.au 19 . but the bottom line is if we are consuming foods laden with artificial pesticides. Wealthy. low energy. there is no argument. they interfere with your body’s ability to ingest and utilize the good fats and promote fatty body tissue to synthesize small amounts of testosterone and related hormones. less muscle is created. As consumers we can really make a difference every time we shop. The long-term effect is lots of carbs. Taste is personal. Trans Fatty Acids contribute to an excess of insulin in the bloodstream. fried foods and processed foods. They are chemicals that we use everyday. biscuits.massattack. the earth. Result? Ravenous hunger. You then have to eat. Found in margarines. and you have to eat carbs to satisfy the hunger. Without growth hormone. will give you an unintended dose of hormone disruptors – so you can run. low libido and weight gain. and a total inability to generate growth hormone (which is only released in the absence of insulin). but you can’t hide! Our food chain is laden with EDC’s. light-headedness and mood swings. the earth. I really believe that the price of organic foods is worth every cent. A simple process of chomping into a piece of fruit that is likely to have been treated with Endosulfan. it is going to have the same damaging effect on our bodies. Menopausal symptoms. it is little wonder that we are a not so healthy nation.Grown Food and Hormones Can eating your greens make you fat? Hormone Disruptors (EDC’S) It’s scary when you think about the impact of hormone disruptors on our health. Fibroids. Even a little organic in your diet is better than none at all! With more of our food containing Trans Fatty Acids and Hormonal Disruptors also known as endocrine disrupting chemicals (EDCs). When you consider the health benefits to the consumer. lives. Endometriosis. from cleaning to body care.com. lots of overeating. These play roles in fuelling hormonal imbalances such as Polycystic Ovarian Disorder. an organochlorine pesticide.
Season to taste. With the machine running. Pile onto serving plates. Drizzle with oil and serve Note: The flavour of the chickpea and yoghurt puree will improve if prepared a day ahead. To serve: in a large bowl toss together the asparagus. Lay the asparagus on a non-stick baking tray. torn roughly 1 small red onion. lemon juice. red onion and parmesan with half of the dressing. Reduce the oven temperature to 1700C. then whisk in the remaining extra-virgin olive oil. Roast for approximately 8 minutes until the asparagus is golden and tender. Pistachio and Almond Sauce (serves 4-6) 6-10 thin green asparagus spears per serving. Add yoghurt and mint. peeled. then transfer to a bowl to serve. Add the garlic and lemon juice and blend until combined. Spoon puree into a bowl. process until just combined.massattack. add salt and pepper to taste. cut in half and sliced thinly 60g parmigiano-reggiano. shaved finely Preheat the oven to 1900C. season with salt and pepper then place in the oven. In a bowl whisk together the vinegar. chopped 2 tablespoons lemon juice ¼ teaspoon ground cumin ¼ cup natural low fat yoghurt 2 teaspoons chopped mint 1 teaspoon extra virgin olive oil Process chickpeas. Chickpea and Yoghurt Dip (serves 4) 400g can chickpeas. lemon juice and basil. peeled and chopped juice of 2 lemons 125ml olive oil sea salt and freshly ground black pepper Put the nuts in a food processor and pulse until ground. trim the bottom 2cm 150ml extra-virgin olive oil sea salt and freshly ground pepper 80g grana padano. Splash with 50ml of the extra-virgin olive oil. gradually add the olive oil until the mixture is smooth. On a separate non-stick oven tray place a 10cm diameter round cutter. Remove from the oven and set side to cool to room temperature. cool completely on the tray and then lift off and store in an airtight container until ready to use. grated finely 30ml white –wine vinegar juice of ½ lemon 8 large basil leaves. Season with salt and pepper. www. Place in the oven and cook for approximately 4 minutes until the cheese has bubbled and turned golden. garlic. 20 100g shelled freshly pistachios 100g blanched almonds 3 garlic cloves.com. Remove from the oven. rinsed and drained 1 clove garlic. Repeat the process to make 6 discs of the cheese. Sprinkle a thin layer of the grana padano into the cutter then greatly lift off the cutter to leave a thin round disc of the cheese.Grown Roasted Asparagus with Parmesan Wafer and Basil Vinaigrette (serves 6) Break each grana padano wafer into 2 or 3 pieces and sit on top of the asparagus. and ground cumin in a food processor until almost smooth. Splash the remaining dressing over and around the dish and serve immediately.au .
com. for about 20 minutes. Add onion and garlic. Add onion. optional ¼ cauliflower cut into florets Heat oil in a large saucepan over mediumhigh. A more experienced grower could try lettuce. and you’ll love having fresh potatoes (only if it doesn’t frost. and ginger and cook for 2 to 3 minutes or until tender. Omg chol. peeled.au . for 30 seconds. then simmer for 20 minutes or until pumpkin is tender. Serve immediately. peeled.Grown Curried Lentil and Pumpkin Soup (serves 4) 1 tablespoon olive oil 1 onion. Bring to the boil. topped with a dollop of natural yoghurt if desired.com for a guide to what will grow in your climate). Reduce heat to medium. sliced snow pea sprouts. and chopped 5 cups vegetable stock natural yoghurt. 53. finely chopped 2 cloves garlic. Add curry paste and cook for 2 minutes. Stir in coconut milk. finely chopped 1 clove garlic.massattack. garlic. pumpkin.3g carb. 21 Vegetable Curry (serves 6) 1 tablespoon vegetable oil 1 brown onion. cut into 2cm cubes 500g green beans sliced 150g snow peas. Pumpkins also give satisfying results. bring to the boil. cooking for 2 to 3 minutes until soft.lite 1 tablespoon fish sauce 1/2tablespoon brown sugar www. Stir in curry powder and cook. Cook. stirring. check gardenate. Add snow peas & cook for 3 minutes. Stir until well-combined. to serve Heat oil in a large heavy-based saucepan over medium heat. Reduce heat to medium-low.6g fibre. 8.6g pro. brown sugar and pumpkin. 28. and stock. Serve topped with snow pea sprouts. Garden Box Veggie Patch Growing your own vegetables is very economic and a great way to ensure that what you eat comes from a trustworthy source. grated 2 tablespoons red curry paste 400ml coconut milk . and there is nothing more satisfying to eat then something you grew yourself. 14. Add green beens & cauliflower and cook for 3 to 4 minutes or until bright green and tender. all who can you trust better than yourself?) Someone lacking in experience could try growing beans and zucchinis. Per serve (yoghurt no included): 1678 kJ. 400g grey pumpkin. 593mg sod. finely chopped 3cm pieces of ginger. crushed 2 teaspoons curry powder 1½ cups dried red lentils 1kg grey pumpkin. Stir until well-combined. fish sauce.6g sat fat. partially covered. Add lentils. seeds removed. (After. celery and onion. stirring regularly until pumpkin is just tender.8g fat. Growing your own food connects you with the entire process from the earth to your plate. 2.
Cut the top off the garlic and squeeze the roasted garlic flesh into a food processor. stems removed 1 egg 2 tablespoons reduced fat milk 1 cup fresh breadcrumbs olive oil spray Preheat oven to 1800C. chives. spices. www. Serve warm or at room temperature with pitta chips. crushed ½ red capsicum. Bake for 1 hour. Spoon mixture evenly onto the centre of each mushroom & season with salt and pepper. Process until almost smooth. and sun-dried tomatoes in a bowl. and cover the dish tightly with foil.com. fresh chives 2 tablespoons chopped sun-dried tomatoes 6 large flat mushrooms. Set aside to cool slightly. Lightly grease a baking tray with olive oil spray.Grown Roast Beetroot and Garlic Dip (makes 3 cups) Mushrooms Stuffed with Cream Cheese (makes 6) 6 pitta pockets light olive oil spray 1 bunch beetroot 1 head garlic 2 teaspoons ground coriander teaspoon ground cumin 1 tablespoon fresh lemon juice 1 tablespoon extra virgin olive oil Preheat oven to 1800C. Dip mushrooms into egg mixture. Cut the stems and leaves off the beetroot. dry-roast the coriander and cumin in a small non-stick frypan over mediumhigh heat for 2 to 3 minutes or until aromatic. Cut each pitta pocket into 8 triangles. Taste and season with salt and pepper. Whisk egg and milk together.massattack. leaving 2 to 3cm attached. Combine cream cheese. TIPS: Grate raw beetroot and toss with other grated vegetables such as carrot. Spray lightly with the olive oil spray. drizzled with herb yoghurt dressing and tossed with toasted pecans. Serve cooked and cut into wedges as a salad. then coat well in breadcrumbs. Meanwhile. place into a baking dish. softened 3 green shallots. 22 200g low fat cream cheese. garlic. capsicum. Sauté grated beetroot in olive oil and garlic and serve with steak. cabbage. Add the garlic. Add the beetroot. and oil. mixing until well combined. lemon juice. thinly sliced 1 garlic clove. then cover and bake for a further 30 minutes or until the skin peels away from the beetroot when rubbed with your fingers.au . Spray with olive oil and bake for 15 minutes or until golden and tender. Wash beetroot. and red onion. green shallots. diced 1 tablespoon chopped. Lay in a single layer over 2 baking trays. Bake for 15 to 20 minutes or until crisp. Put on the rubber gloves and peel the beetroot.
shaved in thin strips citrus-infused extra-virgin olive oil. to taste sherry vinegar. optional Clean the mushrooms with a damp cloth and remove any woody ends. chives. Cook under a hot grill for about 5-10 minutes. 1 tablespoon extra-virgin olive oil 2 tablespoons mustard seed oil 3 tablespoons white balsamic condiment 1 tablespoon pomegranate molasses sea salt and freshly ground pepper to taste 1-2 eschalots. then drain again and serve warm with the dressing spooned over. to taste sea salt and coarsely ground pepper Place the cherry and grape tomatoes in a bowl. refresh briefly with cold water. If unavailable. substitute the latter. peeled and chopped finely 2 bunches broccolini* Put all the ingredients except the broccolini in a small bowl and whisk together until well combined. Transfer to a bowl with the parsley. cut into 10cm lengths juice of 3 limes French walnut oil. toss well to combine and serve. *Broccolini is a cross between broccoli and Chinese broccoli. Place on an oven tray and spray with olive oil. toss to combine and serve with the grissini. The broccolini can be served alone as an entrée with crusty bread or to accompany roasted or grilled pork loin. Add the lemon zest.com.Grown Tomato Salad (serves 6) Broccolini with Mustard Dressing (serves 4-6) 24 (cherry) tomatoes. button and Swiss brown olive oil spray leaves from ½ bunch flat-leaf parsley ¼ bunch chives. such as chestnut. limejuice and a good splash of the walnut oil. to taste Sea salt and coarsely ground pepper Grissini*.au 23 . Trim the stem ends of the broccolini then drop into a large saucepan of boiling salted water.massattack. or until just tender. www. until softened and lightly coloured. Season to taste. Cook the broccolini for 1-2 minutes after the water returns to the boil. oyster. mint and cheese. Season to taste. *Grissini are Italian dried bread sticks available from Italian and specialty food stores. Drain. Grilled Mushroom Salad (serves 6) 900g assorted mushrooms. halved 1 punnet grape tomatoes grated zest of 2 lemons leaves from ½ bunch mint 100g Parmesan cheese. tossing once. Add a splash each of the olive oil and vinegar.
grilled side down. slice in pieces and serve.com.Grown Zucchini Frittata (serves 8) Grilled Zucchini with Smoked Trout (serves 8) Olive oil 500g zucchini. stirring from time to time to prevent sticking. then set aside to cool. and the basil. Place in the hot oven for about 5 minutes or until golden. Add the capsicum and cook gently for 3-9 minutes until softened. Onion and Basil Compote 2 tablespoons olive oil 2 medium-sized onions. heavy-based 30cm frying pan and pour in the zucchini mixture. Mix in the remaining ingredients to combine. sliced lengthwise in even strips olive oil salt and pepper 1 small smoked trout. Heat a little olive oil in a frying pan over high heat and sauté the zucchini until tender. filleted and flesh broken into bite-sized chunks sprigs of dill Brush the zucchini strips with a little olive oil and season lightly. whisked lightly cream 1/3 cup grated parmesan salt and pepper a handful of flat-leaf parsley leaves Preheat the oven to 1800C. 24 www. 2 medium zucchini.au . season to taste. peeled and sliced 3 red capsicums. stirring quickly for a minute so that large curds form. on a workbench and place a piece of the trout at the end of each strip so that it overhangs one edge. ridged pan on one side until tender. Roll up and secure with a toothpick. Insert a dill sprig on the top of each roll.massattack. Red Capsicum. salt and pepper to taste. The mixture should be a little mushy but not too wet. Lay the zucchini strips. add the onions and sauté gently until translucent. allow to cool to room temperature. Reduce the heat and continue to cook for a further minute. Remove from the oven. washed and cut in 1cm dice 12 eggs. Heat a lightly oiled. Grill the zucchini on a hot. transfer to a bowl and set aside to cool. Add sugar. Serve with lamb cutlets or whatever you choose. Cook for a few minutes longer. seeded and sliced 1/2 teaspoon sugar salt and pepper 1 tablespoon chopped fresh basil or 2 teaspoons dried basil Heat the olive oil in a frying pan.
Place in an attractive serving platter. Scatter the sundried tomatoes and olives over the capsicum and sprinkle with dried oregano. 25 . skin side down. Shave the parmesan and add to the spinach – adjust the quantities to taste. This is good served with roast lamb. peeled 10 red capsicums. ½ bunch English spinach ½ bunch Rocket ½ bunch Watercress 25g parmesan. for a further 5 minutes until cooked through. Add the garlic and drizzle over some oil from the sundried tomatoes or a little olive oil. Drain the onions and cut into quarters. This salad may be served warm or at room temperature.au Olive oil 1 onion. then separate into ‘petals’ and scatter over the capsicum. Bake for about 15-20 minutes until the capsicum are just tender. Rocket Watercress and Pine Nut Salad (serves 4) dish. cut lengthwise into eighths. to taste Preheat the oven to 2000C. peeled and chopped 4 tablespoons finely sliced sundried tomatoes 1 cup black olives dried oregano leaves. peeled. halved and sliced 3 red capsicums. quartered lengthwise and seeded olive oil 3 cloves garlic. cut into 5cm pieces 2 fennel bulbs. then sprinkle with fennel leaves.massattack. Cook until softened. Increase the heat and cook. then add the stock and season. stirring constantly. toasted juice of ½ lemon balsamic vinegar olive oil Wash the greens well and slice finely across the bunch. Place the onions in a bowl. Return the baking dish to the oven and cook for a further 15 minutes until the capsicum are well cooked and begging to colour around the edges. Warm Capsicum and Winter Vegetable Salad (serves 8) Red Capsicum Salad (serves 10) 20 small white onions. Sprinkle pine nuts over the spinach and drizzle over the lemon juice. cover with boiling water and allow to stand for 5 minutes. Serve with separate jugs of balsamic vinegar and olive oil for each guest to add to taste. sliced lengthwise and seeded 2 medium celery stalks. Trim the white membrane from the capsicum and cut each quarter crosswise into two or three pieces.Grown English Spinach.com. Place the capsicum. on an oiled baking www. in a piece 75g pine nuts. trimmed. leaves reserved 2-3 tablespoons chicken stock salt and pepper Heat oil in a large frying pan over a medium heat and toss in the vegetables.
rinsed and chopped finely 3 eschalots. To serve: spoon the soup into bowls.massattack. then roast for the best part of an hour.Grown Roasted Jerusalem Artichokes Porcini and Jerusalem with Lemon and Thyme Artichoke Soup (serves 4 as a side dish) (serves 8. Season. potato and stock. peeled and chopped 2 bay leaves small bunch of flat-leaf parsley. in a large saucepan.5kg Jerusalem artichokes.com. Discard the bay leaves and parsley then blend to a puree in a food processor. Cut the lemon in half and squeeze the juice over the artichokes. TO SERVE: Heat the remaining butter and oil over a high heat. chopped salt and freshly ground black pepper Preheat the oven to 1800C. then quickly fry the mushroom slices on both sides. Add the porcini and soaking liquid to the pan. season with salt and pepper. bay leaves and parsley in half the butter until soft but no coloured. then leave them be for a few minutes while they lightly colour. Wash the artichokes and slice each one in half lengthwise.75 litres chicken stock To serve: 8 wild mushrooms. loosening them if necessary. eschalots. Shake them about in the pan. peeled and diced 1. or 4 as a main course lunch) 500g Jerusalem artichokes olive oil. to taste 1. The exact time it takes will depend on the size of the artichokes. add the artichokes. top with the mushrooms and Parmesan. then add the Jerusalem artichokes. bring to the boil. 10g dried porcini 1 leek. “I am making it through the late afternoon without wanting to lie down on the couch and have a nanna nap” -Angela 26 www. tied with string 45g butter and a little olive oil salt and pepper. cut side down. white part only. for roasting 1 large lemon handful of fresh thyme leaves. fry the leek. Pour just enough olive oil into the bottom of the roasting tin or enameled cast iron baking dish to cover. peeled and chopped 1 small potato. They are ready when they are golden on the cut side and tender enough to squash with a fork. Meanwhile. then reduce the heat and simmer for about 20 minutes until the vegetables are soft. Add more stock and season to taste. cleaned and sliced shaved parmesan (optional) Caraway breadsticks (recipe follows) Put the porcini in 300ml of hot water and leaves to soak for about 30 minutes until soft. and serve with caraway breadsticks.au . Scatter over the thyme leaves.
Season to taste and reheat. or until the pumpkin is very tender. 2 large mud crabs 2 tablespoons oil 2 large onions. remove from pan. add 2 teaspoons of brown sugar to the juice mixture).massattack. for 1 minute. peeled and chopped finely 2 tablespoons finely chopped garlic 1 tablespoon freshly grated ginger sprig of fresh curry leaves ½ teaspoon fenugreek seeds 8cm quill cinnamon 1-2 teaspoons chilli powder 1 teaspoon ground turmeric 3 teaspoons salt 2 x 400ml can light coconut milk 2 tablespoons desiccated coconut 27 www. and fats. or hormone can do its job without them. Return carrots to he pan. trimmed and sliced thinly a pinch of saffron threads 1/3 cup almond meal 450g Japanese pumpkin. Stir in the stock and the bay leaf. Serve sprinkled with chervil. Puree the soup with a hand-held blender until smooth. simmer.com. Boil. food & hormones Leek and Pumpkin Soup (serves 6 as an entrée) Metabolic enzymes are needed for every chemical reaction in your body. covered. add the leek and saffron and cook for over medium heat for 5 minutes or until the leek just begins to colour. peeled and chopped 1 litre chicken stock 1 bay leaf sea salt and cracked black pepper Heat the oil in a large saucepan. So what are the best sources of enzymes? Organic fresh fruits & vegetables of course! You can take plant based enzymes if your diet consists mainly of cooked food. Crab Curry (serves 4-6) 500g french beans. bring to he boil. (For sweeter carrots. steam or microwave the beans until just tender. Drain. vitamin. uncover.Grown Food and Hormones Enzymes.au . you must eat plenty of living organic foods. but if you are trying to heal your thyroid. 2 tablespoons olive oil 3 leek. toss gently to combine. No mineral. Add the pumpkin and cook over low heat until it begins to soften. Ginger Glazed French Beans (serves 4) Preparation 10 minutes Cooking 5 minutes This recipe is best made close to serving. They build your body from proteins. trimmed 1 teaspoon finely grated fresh ginger ¼ cup (60ml) fresh orange juice 2 teaspoons fresh chervil leaves. Add ginger and juice to the same pan. carbohydrates. reduce the heat and simmer for about 30 minutes. peeled.
Simmer gently for about 10-15 minutes. Stir while bringing to a simmer. except the sliced vegetables. lemon grass. heat the oil and fry the onion over a low heat. salt and thick coconut milk and simmer until the vegetables are tender. stirring constantly. ½ teaspoon finely grated ginger 5cm quill cinnamon 4 strips pandan leaf.com. In a large saucepan. Turn off the heat. cinnamon. Add the fenugreek seeds. eschalots. stir in the lime juice and serve with rice. fresh or dried 2 sprigs of fresh curry leaves 750g vegetables.Grown 1 tablespoon ground rice 3 tablespoons lime juice Remove the large top shell (carapace) of the crabs and discard the fibrous tissue under the shell. Wash out the blender with the remaining coconut milk. to taste 1 cup thick (undiluted) light coconut milk Put all the ingredients. peeled and sliced finely 2 fresh green chillies. Cover and simmer gently for 30 minutes. toast the coconut until golden brown. Add the second half can of coconut milk and blend on a high speed for 1 minute. such as zucchini. beans. seeded and split ½ teaspoon ground turmeric 2 cloves garlic. Serve with boiled rice. ginger and curry leaves and fry for a few minutes longer. salt and thick coconut milk. then add the garlic chives. until soft and transparent. In a dry frying pan. Add the drumstick leaves and crabs and cook for a further 20 minutes. stirring occasionally. Put both in an electric blender. cover. Divide each crab into four portions. Turn out on a plate to cool. then season with salt if necessary. Stir into the simmering curry. tamarind water and a dash of salt into a saucepan and bring to the boil. or smaller crabs into two. lime leaves. salt and a can of coconut milk diluted with water to yield I litre. Leave the legs attached to the body. cut lengths Put the stock. sliced 3 kaffir lime leaves. Toast the ground rice in the same way until pale golden.massattack. galangal. other curries and accompaniments. cut in small chunks 12 small oyster mushrooms garlic chives.au White Vegetable Curry (serves 4-6) 750ml thin (diluted) light coconut milk 1 onion. peeled and sliced 28 . then add the vegetables. then add to the pan and simmer for 10 minutes. Ladle into small bowls and serve with mixed herbs and lime wedges. torn roughly 3 eschalots. chilli powder. etc salt. Add the mushrooms and poach gently for about a minute. Stir occasionally to ensure all the crab pieces get a turn at being submerged in sauce. into a large saucepan. turmeric. Reduce to a simmer. bruised 3cm piece galangal. and cook for 10 minutes. Remove the flavouring ingredients and discard. Hot and Sour Oyster Mushroom and Pumpkin Soup (serves 4) 1 litre light fresh chicken stock 2 lemon grass stalks. www. halved 4 tablespoons tamarind water* salt 200g peeled pumpkin. stirring. Add the garlic. Add the pumpkin and gently simmer until almost tender.
Toss lightly before serving.massattack. plant and animal. Naturally made biodynamic preparations are sometimes added to the earth that is maintained through biodiversity and mixed farm practices. When ready to serve. The idea behind it being that strong. Stir in the lemon juice. trimmed handful each of basil and mint leaves Using a mortar and pestle. Place a bocconcini with a mint leaf on each zucchini slice and roll up. peeled 4 red bird’s eye chillies.com. What is biodynamic farming? Green Papaya Salad (serves 4) 3 large cloves garlic. halved 8 small tomatoes.Grown Organic Food Biodynamic farming focuses on soil quality. You may prepare this stage ahead of time. Stir in the mint just before serving. *Available from Indian and Asian food stores. Place in bowl with the papaya and toss to coat. Lightly bruise the eggplant and tomatoes with the flat blade of a knife. then stir in he fish sauce.au 29 . Baby Bocconcini wrapped in Zucchini (makes about 24) 3 x 12cm-long zucchini. and amchur. finely shredded handful of purple baby eggplant. mineral rich. pound the garlic. healthy soil is the building block for all quality produce. Add the dried shrimps and continue pounding. basil and mint. then set aside. Refrigerate until ready to serve. then add to the bowl with the chillies. bird’s eye chillies and salt together to form a paste. peeled and grated juice of 1 lemon sea salt 1 teaspoon amchur (dried green mango powder)* leaves from 2 mint springs. halved 2 mild red chillies. seeded teaspoon salt tablespoon dried shrimps 3-4 tablespoons fish sauce 350g green papaya flesh. beansprouts. Fresh Green Chutney (serves 6) 3 pale green banana capsicums or 3 large mild green chillies. curt lengthwise in paper-thin slices 220g baby bocconcini leaves from a small bunch of mint sea salt Grill the zucchini slices until golden on one side. seeded and shredded handful of beansprouts. peeled and chopped small knob of ginger. sea salt to taste. seeded and chopped 1 white onion. torn Put the chillies. www. onions and ginger in a bowl. gently warm the cheese balls for about 30 seconds under the griller and serve with a dusting of sea salt.
stirring regularly. trimmed and sliced lengthwise 1 clove garlic. halved lengthwise 4 large cloves garlic. Heat a lightly oiled heavy-based frying pan over a medium heat. Add the pasta and toss to coat. crushed 1 teaspoon paprika 1 tablespoon sea salt 250g blanched almonds extra virgin olive oil Mix the cumin. mashed roughly 30g freshly grated parmesan freshly ground black pepper. coriander. Mix the basil. 1 tablespoon ground cumin 1 tablespoon ground coriander 1 teaspoon fennel seeds. then add the nuts and spices and cook. Add both the sliced and baby zucchini. until the mixture is fragrant and the nuts are lightly browned.au . Transfer to a dish and pour over any of the leftover marinade. Set aside to cool. then set aside for at least 1 hour for the flavours to infuse. Eggplant with Basil (serves 6 ) Pasta with Zucchini. Meanwhile. sea salt. chopped finely 500g penne or fusilli 2 large handfuls basil leaves. to taste 30 www. fennel seeds. peeled and chopped finely 1-2 small red chillies. sea salt.Grown Spiced Almonds (makes about 1 cup) Toss the zucchini slices with the salt and put in a colander to drain for 20 minutes.com. ricotta and a third of the parmesan into the zucchini. Season to taste with salt then store the spiced almonds in an airtight container until ready to serve. paprika.massattack. 750g zucchini. Keep warm over a low heat. Basil and Ricotta (serves 4) 6 baby eggplant. Mix well to combine. Heat about 3 tablespoons of oil in a large heavy-based frying pan. stirring. torn coarsely sea salt. peeled and chopped chardonnay vinegar extra virgin olive oil sea salt and freshly ground black pepper ½ cup basil leaves Place the eggplant in a bowl with the garlic. heat the oil in a large frying pan over a medium to high heat. cook the pasta until al dente. to taste 300g lite ricotta. in batches. Season with pepper and serve with the remaining parmesan. then cook the eggplant. for about 1-2 minutes until lightly coloured on both sides. the garlic and the chilli and cook for about 6 minutes. a ¼ cup of vinegar and a ¼ cup of olive oil. then pat dry. almonds and one tablespoon of olive oil together in a bowl until the almonds are well coated in the spice mixture. halved lengthwise and sliced thinly 2 teaspoons salt 100ml extra-virgin olive oil 10 baby zucchini. Drain well.
cut side up. diced and fried in a little olive oil 2-3 tablespoons extra virgin olive oil 1-2 tablespoons white wine vinegar sea salt and freshly ground black pepper Cook the beans in a pan of salted boiling water until just tender. trimmed 1 cup good quality soy mayonnaise 2 eggs. Food and Hormones Bean Salad with Pine Nuts and Pancetta (serves 4-6 as part of a main course) 400g green beans. trimmed 1/3 cup pine nuts. Try not to eat more than one serving per day. Roasted Tomatoes (serves 4-6 as part of a main course) 2 punnets large cherry tomatoes. Remove from the oven and allow to cool to room temperature. If you eat animal products. then season to taste and toss to combine. Place the asparagus on plates and serve with the egg and caper mayonnaise and grilled ciabatta.Grown Food & thyroid hormones Choosing fresh. Add the pine nuts. 8-12 zucchini flowers extra virgin olive oil sea salt and freshly ground black pepper Preheat the oven to 180ºC. Excess estrogen inhibits thyroid function. mix together the mayonnaise. lemon zest and capers. then pour over the eggplant. Place the zucchini flowers in an oiled baking dish. Drain and transfer to a serving bowl. Season to taste and toss in the basil. to taste finely grated zest of 1 lemon 2 tablespoons baby capers. In a bowl. halved Preheat the oven to 180ºC. 31 www.au . hardboiled. Bake for about 15-20 minutes until the edges start to crinkle.com. Add 1-2 tablespoons of the vinegar to the hot pan and stir to deglaze. A high protein diet based on animal products will not support your thyroid and it will worsen your constipation if that is one of your symptoms. rinsed well 12-18 slices ciabatta. olive oil and vinegar. grilled Cook the asparagus in a pan of boiling salted water just until tender. they should be organic or “range-fed”. on a baking tray. toasted 6 slices pancetta or bacon. drizzle with olive oil and season well.massattack. Place the tomatoes. Asparagus with Egg and Caper Mayonnaise (serves 4-6 as part of a meze) Roasted Zucchini Flowers (serves 4-6 as part of a main course) 3 bunches thin asparagus. whole foods is best so they are not estrogenic in the body. shelled and chopped lemon juice. lemon juice. Bake for about 1520 minutes until just tender. pancetta or bacon. egg. then drain and set aside.
pour over the salad and toss. www.massattack. Tomato Salad with Dried Herbs Make sure all the ingredients are at room temperature (serves 4 as a first course or light lunch) Almond Skordalia (serves 4-6) 50g blanched almonds 2 cloves garlic. In a bowl. adding more if needed (the mixture should resemble a thick paste). mix well. peeled 1 egg yolk 40ml freshly squeezed lemon juice. peeled and sliced finely 1/3 cup roasted pine nuts large pinch sumac ¼ cup finely shredded coriander leaves 60g shaved pastirma* *Pastirma is halal beef cured in salt and is available from Middle Eastern butchers 6 whole artichoke hearts in oil 1 small red onion. then season to taste. Splash over a generous amount of olive oil and the vinegar. crush the artichokes gently with your fingers and mix together with the onion. 32 3 large beef tomatoes (peeled if desired). Transfer to a bowl and stir in the breadcrumbs. olives and parsley. Toss. then gradually blend in the oil. or more according to taste about 50ml mild flavoured olive oil 1 tablespoon fresh breadcrumbs In a food processor. Add more lemon juice and water if needed. halved and sliced finely ½ cup pitted Ligurian olives 1 bunch flat-leaf parsley. coriander. cover and set aside for 30 minutes to infuse. then season to taste. onion and dried herbs and season to taste. whisk together the lemon juice and olive oil. mix the tomato. sumac. peeled and cut lengthwise into eighths 1 tablespoon dried mixed herbs or dried oregano salt and freshly ground black pepper extra virgin olive oil 3 tablespoons red wine vinegar 200g creamy feta or soft mild goats cheese (optional) In a large bowl. splash over some more olive oil and serve. In a small bowl. lemon juice and a little water and blend. peeled. and season to taste. chopped 1 medium red onion. Stir in the pine nuts.au . Crumble over a generous amount of cheese if using.com. whisk together the lemon juice and oil. Add the egg yolk. and pastirma and serve with the spiced chicken. then set aside for 30 minutes to allow the cabbage to wilt. blend the almonds and garlic to a paste.Grown Middle Eastern Coleslaw (serves 4-6) Parsley and Artichoke Salad (serves 4) 60ml freshly squeezed lemon juice 180ml mild flavoured olive oil salt and freshly ground black pepper 400g finely shredded savoy cabbage 1 small red onion. torn roughly salt and freshly ground black pepper juice of 1 lemon 100ml olive oil In a bowl. Add the cabbage and onion.
Finely chop the remaining onion and add to the mixture. 4 large beef tomatoes. place in a saucepan and cover with cold water. Tzatziki 6 tablespoons thick Greek-style yoghurt 1 large clove garlic. Add salt at the end of cooking time. Crumble over the feta. chopped 2 medium red onions. seeded and chopped handful black olives. discarding the onion. then season to taste. Reduce the heat and gently simmer. then transfer to a salad bowl. Add the capsicum. then remove from the heat and leave the beans to cool in their cooking water. peeled. crush the remaining garlic in a bowl.com. partially covered. roasted. Set aside for about 15 minutes to infuse.Grown Cannellini Bean Salad (serves 4) Country Greek Salad (serves 4) 200g dried cannellini beans. then add the oregano. grated coarsely salt and freshly ground black pepper Place the yoghurt. olives. Add one of the onions. soaked overnight 2 small white onions. garlic and cucumber in a bowl. peeled and crushed ½ small to medium cucumber. peeled salt and freshly ground black pepper extra virgin olive oil lemon juice. Bring to the boil over a high heat and cook for about 10 minutes. then stir in about four tablespoons of olive oil and whisk in some lemon juice. Cover and chill until ready. to taste 2 red capsicums.massattack. www. parsley. toss and serve with grilled pitta and tzatziki. bouquet garni and garlic. the bouquet garni and two of the garlic cloves. torn roughly Drain the beans. Taste and season if necessary. to taste TO SERVE: pitta bread Tzatziki Place the tomato and onion in a bowl and season to taste. olives and oil and toss.au 33 . peeled 1 bouquet garni (consisting of 2 bay leaves and 2 sprigs thyme) 4 cloves garlic. for about an hour until the beans are tender. pitted and chopped 1 bunch flat-leaf parsley. Drain the beans. Meanwhile. and onion dressing and toss. then season to taste. peeled and cut lengthwise into eighths salt and freshly ground black pepper 1 tablespoon dried oregano (use wild if you can get it) handful black olives 4 tablespoons extra virgin olive oil 100-200g creamy feta. mix together.
then add the beans and toss gently for about 1-2 minutes until warmed through. Snow Pea Shoots. Whisk the remaining lemon juice with the olive oil. 3cm off my waist. cored and cut into eighths juice of 2 lemons 150ml extra virgin olive oil seal salt and freshly ground black pepper 100g roasted pistachios. Lemon Zest and Persian Feta (serves 8 as part of a main course) leaves from 4 bunches watercress. add the parsley. Place in a serving bowl. then drain and set aside. tossing well to combine.massattack.Grown Watercress. salt and pepper and toss well to combine. 34 “I have seen fantastic results for week one.au . then transfer to a serving bowl and add the crumbled feta and the parsley. Set aside. Pistachio Nut and Apple Salad (serves 8 as part of a main course) Spaghettini with Asparagus. 24 asparagus tips. Season to taste and serve. chives and dressing. cooked to al dente and drained 2 punnets snow pea shoots zest of 4 lemons. and crumble in a bowl. 5cm in length 400g Persian feta in oil 50g softened butter 500g spaghettini. Place 50ml of the feta oil in a large deep frying pan with the butter and heat over a low heat until the butter is melted. then refresh in a bowl of iced water and drain. Add the snow peas and lemon zest and toss for 1-2 minutes. blanch the asparagus tips until tender. I have lost 2kg. Place the apples in a bowl with half the lemon juice. refresh in cold water. and season to taste. Butter Bean and Green Bean Salad (serves 8 as part of a main course) 400g baby butter beans 400g baby green beans 60mo extra virgin olive oil ¼ cup chopped flat-leaf parsley 1 teaspoon sea salt flakes freshly ground black pepper Blanch the beans in a pan of boiling water. toss well and serve. cut into julienne strips 1/3 cup chopped flat-leaf parsley sea salt and freshly ground black pepper In a large pan of boiling salted water. trimmed 3 granny smith apples. pistachios. Place the watercress in a large salad bowl with the apples. reserving the oil. Drain the feta.com. 5cm off my hips and 6cm off my midriff!” -Ilana www. Add the cooked spaghettini and asparagus tips and toss until just heated through. Warm the olive oil in a frying pan over a medium heat. chopped roughly ½ cup chopped chives Rinse the watercress well and pat dry with paper towel.
* Available from Asian supermarkets 2 large eggplants 20ml (1tbs) olive oil. then add tofu. Scatter over the lemon rind and basil. sprinkle with water). then place in a baking dish and sprinkle with sea salt.au 35 . roughly chopped 3 garlic cloves.Grown Ma Po Tofu Szechuan Style (serves 4) Eggplant Salad (serves 4) 50ml vegetable or peanut oil 1 teaspoon grated garlic 1 teaspoon grated ginger (with skin on) 2 tablespoons chilli bean sauce* 600g silken firm tofu 50ml light soy sauce ½ teaspoon szechuan pepper (optional) sliced shallots (spring onions). bring to simmering point. to serve Preheat oven to 200ºC. Season with pepper. and Szechuan pepper. stirring occasionally. chill. Simmer for 10 minutes. Remove from oven (if eggplant is a little dry. Add 150ml water to the wok. Place in a serving bowl and garnish with shallots. soy sauce. firm. crushed 2 teaspoons ground paprika ½ teaspoon ground cumin 1 small red chilli. then cut into 1cm cubes and set aside. cut into 1cm thick slices grated rind of 1 lemon ¼ cup basil leaves freshly ground black pepper salt lemon juice extra-virgin olive oil Spread the tomatoes on a large platter. to garnish Heat oil in a large wok over high heat. garlic. ripe tomatoes. Slice the eggplant into 1cm-tick slices.com. spices. stir through herbs. Cook for 30 minutes. Add to the reserved eggplant. finely chopped 20ml (1tbs) lemon juice 20ml (1tbs) red wine vinegar 3 tablespoons chopped flat-leaf parsley 3 tablespoons chopped coriander natural yoghurt and pita bread crisps.massattack. Add the garlic. Cook gently for 10-15 minutes. and 1 teaspoon of salt. Serve warm or at room temperature with yoghurt and pita bread crisps. Peel strips off the eggplant skin with a vegetable peeler. seeds removed. plus extra to brush sea salt 3 large or 4 small vine-ripened tomatoes. stir-fry until fragrant. sprinkle with salt. Just before serving. then remove from heat and add juice. vinegar and black pepper. Brush both sides with a little olive oil. Serve with steamed rice. Tomato and Basil Salad (serves 4) 6 large. add tomatoes. ginger and chilli bean sauce. cool for 5 minutes. Cover with plastic wrap and refrigerate for 1-2 hours. www. Heat olive oil in a pan over medium-high heat. squeeze over lemon juice to taste and drizzle generously with olive oil.
drizzle with oil and lemon juice. peeled halved 1kg ricotta. refreshed under cold water 2 cups watercress leaves. skin and seeds removed. dried 3 tablespoons slivered pistachio nuts* 40ml (2tbs) olive oil 20ml (1tbs) lemon juice sea salt Place beans. and mix well. www. cut into strips 3 vine-ripened tomatoes. anyone can. Turn out. Remove from oven and allow to cool for 10 minutes. roasted. silver beat to harvest late summer. *From gourmet food stores Green Beans and Pistachios (serves 4) 300g baby green beans. top with lemon. Place mixture in lined pan. core and seeds removed. roasted tomatoes. Grate potato on a coarse grater and place in a bowl with ricotta. carrots to harvest in autumn. tomatoes to harvest late summer. You’ll get berries and grapes in the summer. Simmer potatoes in salted water for 6 minutes or until just soft. Roasted Red Capsicum Salad (serves 4) 2 red capsicums. together with corn and some melons. drained 2 eggs quartered. Toss to combine. cut into thick slices and serve with roasted tomatoes.massattack. eggs. pulp removed. flesh cut into strips 2 quarters preserved lemon*. finely chopped 40ml (2tbs) olive oil 1 teaspoon fresh lemon juice Arrange capsicums and tomatoes on a dish.” -Danielle 36 . *From Middle Eastern stores Potato. Prosciutto & Ricotta Pie (serves 6-8) 12 slices prosciutto. Drain and set aside to cool. Season with pepper and garnish with coriander. Season with sea salt and some freshly ground black pepper.com. rind removed 1 pontiac potato. washed. rinsed. Australia has a wide and varied climate. to serve rosemary sprigs. Check with local sources to see what grows well where you live. watercress. oil and juice in a bowl. 1 teaspoon of salt and 2 teaspoons of black pepper. Garnish with rosemary. pumpkin to harvest in Autumn.au “I understand that if I can succeed. pistachios. cover with overlapping pieces of prosciutto and bake for 20 minutes. blanched. to garnish Preheat oven to 180ºC.Grown Garden Box Foods for summer Plant lettuce to harvest in autumn. Grease a 30 x 10cm loaf pan and line with overlapping slices of prosciutto.
Bring to the boil. Remove. Cook over very low heat until thickened. Bake in the oven for 3540 minutes or until golden. heavy-based saucepan and add vegetables and bacon. Return to pan. and simmer over low heat for 25 to 30 minutes. Add the garlic and ½ cup water.Grown Chestnut Soup (Soupe Aux Marrons) (serves 6-8) 1kg chestnuts (or 500g chestnut puree) 2 tablespoons unsalted butter 1 large or 2 small onions. Blend in a blender in batches until smooth. plus extra to drizzle Chopped parsley. 37 Spinach & Ricotta Cannelloni (serves 4-6) 1 tablespoon butter 1 leek (white part only).com. Allow to cool slightly. then cover and cook over low heat for about 10 minutes or until pumpkin is tender. To serve. rind removed.au . leaves picked 1/3 cup chopped walnuts Melt the butter in a saucepan. drizzle with cream and garnish with parsley. Pour half the sauce into dish. finely sliced 1 potato. salt and pepper. stirring constantly. finely chopped 1 stick celery. finely chopped 1L chicken stock 200ml thickened cream. To make the cream sauce. sharp spoon). finely chopped 1 carrot. then place in a food processor with the sage. nutmeg. Process until smooth. 2 garlic cloves. Serve garnished with the remaining walnuts. one by one. cream and sage. Place the ricotta mixture in a piping bag with a plain nozzle and pipe into the cannelloni tubes. melt the butter in a saucepan over medium heat. peeled. whisking well until smooth. Drain. Grease a 20 x 27cm ovenproof dish. thinly sliced 500g spinach. cool slightly. peeling off the outer and inner skins (or split cooked nuts and scoop out flesh with a small. Stir in 1/45 cup walnuts and season with salt and pepper. Cook over low heat for about 5 minutes. Add the milk. plus extra 3 tablespoons to sprinkle 14 cannelloni tubes CREAM SAUCE: 1 tablespoonbutter ¼ cup (35g) plain flour 375ml (1 ½ cups) milk 1 1/2 cup lite cream 2 sprigs of sage. Cook in boiling water for 15 minutes. Preheat the oven to 180ºC. then sit the filled tubes on top. peeled. Cover with the remaining sauce and sprinkle with the remaining parmesan. Add the flour and cook for 2 minutes. stir in cream and season with salt and pepper. finely sliced 1 garlic clove. diced 1 rasher bacon. then place in a bowl with the ricotta and parmesan. Melt butter in a large. washed www.massattack. heat gently. cover. add the leek and spinach and cook over a low heat until they start to soften. to garnish Cut a small slit in the outer skin of each nut. Add chestnuts and stock. crushed 2 sage leaves pinch of grated nutmeg 1 ½ cups ricotta 50g (1/2 cup) grated parmesan.
chopped finely 2 cloves garlic. eggplant. stoned 120g oil-preserved sun-dried tomatoes.Grown Garden Box Beautiful fruit trees Do you have a green thumb and space to spare in your garden? Maybe you should consider planting a fruit tree. Spread slices of baguette with goat’s curd or fromage blanc and top wit a little tapenade (or spread tapenade first and top with goat’s curd). chunky paste. pumpkin. cut into wedges 2 zucchinis. drizzle in the oil until the mixture forms a thick. With the processor running. tossing the vegetables every 15 minutes until they are golden and tender.au . You can get them at virtually all stages of development. Stick to what’s in Season. and zucchinis in a large. or crostini Put all the ingredients except the olive oil into a food processor and pulse until mixed. greased roasting pan. chopped freshly ground black pepper. Combine the capsicums. Add the olives. onion. Scrape into an airtight container. sliced. It keeps well for at least a week. toss gently and serve. adding a breath of fragrance to the air. cut into 4cm cubes ½ small butternut pumpkin.massattack.com. and when the season comes for harvest you will reap a great reward. www. soaked and drained 4 anchovy fillets. halved. Roast for 40 minutes. If you don’t mind waiting a while for your crops then you can buy them young and pay a lot less. Finish with some olive slivers and/or fresh thyme. cut into thin wedges 1 eggplant. If you want a challenge you can even try growing them from cuttings! (This is difficult. cut into 4cm cubes 1 red onion. Only recommended for serious gardeners) Fruit trees are beautiful in blossom. to taste 1 tablespoon fresh lemon juice. or to taste 3 teaspoons finely chopped thyme 100ml extra-virgin olive oil TO SERVE: Fresh goat’s curd or fromage blanc 38 2 capsicums. delicious fresh fruit there for the picking! Crusty baguette. peeled and chopped finely 2 tablespoons salted capers. although a mature tree can cost upwards of $1000. Mediterranean Roasted Vegetables (serves 6) Olive and Sun-Dried Tomato Tapenade with Goat’s Curd (makes about 1 ½ cups) TAPENADE: 360g black olives such as kalamata. tossing all the vegetables to ensure they are well-coated. Spray with olive oil. cut into 3cm lengths olive oil spray 1 bunch fresh thyme 1 cup kalamata olives Preheat oven to 200ºC. Taste the tapenade and adjust the flavours if needed. Add thyme and season with salt and pepper. seal and refrigerate.
Quick and Easy Minestrone (serves 4) Baked Stuffed Capsicums (serves 4) 4 tablespoons olive oil 185g fresh white breadcrumbs 2 garlic cloves. then fry the breadcrumbs. add the remaining spices and the carrots. halved lengthwise. and toss to coat in the mixture. tomatoes. rinsed and drained 4 cups chicken stock ¼ cup prepared basil pesto Heat oil in a large saucepan. peeled. Stir in the garlic. Season with salt and pepper. drained and chopped 4 very ripe large tomatoes. Taste for seasoning. 39 .massattack. Cook for 5 minutes over medium heat until the onion is soft. Heat two tablespoons of the oil in a heavy-based frying pan over a medium heat. chopped 3 cups diced fresh vegetables (such as carrot. peeled and chopped about 2 tablespoons Chardonnay vinegar seal salt and freshly ground pepper 1 tablespoon cumin dried chilli flakes 1 teaspoon ground ginger Blanch the carrots in boiling water. adding a little more vinegar if desired. on the baking tray. then remove from the heat and season to taste. for 8 minutes or until vegetables are tender. Simmer. Serve on a platter with grissini and black olives.au 1 tablespoon olive oil 1 onion. peeled and crushed 1-2 tablespoons capers. beans and stock. peeled and chopped 4 tablespoons chopped flat-leaf parsley www. Bring the mixture to the boil. garlic. Divide the stuffing between the capsicum halves and place them filling side up. gently heat the olive oil and mustard seeds over a medium heat just until the seeds begin to pop. 6 large carrots. tomatoes and parsley.Grown Moroccan Carrots (serves 6 as an appetiser) salt and freshly ground black pepper 4 large red capsicums. Add the onion. stirring. celery. garlic and pancetta. uncovered. rinsed and chopped 50g anchovy fillets in oil. In a medium saucepan. Stir in the vegetables. Remove from the heat and allow to cool a little. crushed 4 slices pancetta. Lightly grease a baking tray with a little of the olive oil. finely chopped 1 clove garlic. Serve with roasted eggplants and/or dressed Roman beans. seeded and membrane trimmed TO SERVE: Roasted baby eggplants and/or blanched Roman beans dressed with a vinaigrette (optional) Preheat oven to 200ºC. peeled tomatoes 400g can canellini beans. then and the water. anchovies. Drizzle with the remaining olive oil and bake for 40 minutes. capers. vinegar and a pinch each of salt and pepper. Simmer until nearly all the liquid has evaporated. until crisp and golden brown. then drain and refresh. zucchini and green beans) 400g can diced. then transfer to a bowl to cool.com. halved and cut in 1012cm sticks 4 tablespoons extra virgin olive oil 1 tablespoon brown mustard seeds 4 tablespoons water 1 large clove garlic.
40 www. Short cut: Use frozen wonton skins. peeled and chopped 1 large onion. stirring once or twice. covered and soaked overnight in cold water 4 cloves garlic. Brush edges lightly with water. except salt and pepper. for 10 minutes or until the wontons are cooked through. Gather corners together to form a pouch. Place 2 teaspoons of pork mixture onto centre of 1 wonton skin. Drain and discard cooking liquid. bring to the boil. Cover and bake for 2 hours. Combine ginger. Serve with greens such as pan-fried spinach. *Kecap manis is a thick. Season with salt and pepper to taste.au . combine beans with remaining ingredients. Preheat oven to 180ºC. and use crusty bread to mop up the sauce. Reduce soup to a simmer. Cover. sliced 300g pork mince ¼ cup kecap manis* 28 fresh square wonton skins 2 tablespoons grated fresh ginger 2 tablespoons sweet chilli sauce 6 cups chicken stock 1 cup lima beans. Bring to the boil. Repeat with remaining wonton skins and pork. press to secure. drained 1 garlic clove. stock and remaining ketjap manis in a saucepan. then simmer for 30 minutes until beans are almost tender. roughly chopped 230g can water chestnuts. In a large. sweet soy sauce. processing until well-combined. It’s available from supermarkets and Asian food stores. Drain beans and place in a saucepan with plenty of fresh cold water. ovenproof casserole dish. water chestnuts. Add mince and 1 tablespoon kecap manis. peeled and chopped 2 tablespoons brown sugar 2 tablespoons olive oil 2 bay leaves 2 tablespoons chopped fresh oregano 2 x 400g cans chopped tomatoes sea salt and freshly ground black pepper Place green onions.massattack. Ladle the soup into serving bowls and serve immediately.com. chilli sauce. and garlic into a food processor and process until roughly chopped. Add wontons and simmer. stirring gently.Grown Wonton Soup (serves 4) Slow-Baked Lima Beans in Tomato Sauce (serves 4) ) 4 green onions.
To serve. capers. Add eggplant. Once yoghurt has been added. capsicum. Add beans and broccoli. cut into florets 1 cup low-fat natural yoghurt salt and pepper ½ cup fresh coriander leaves fresh chilli. Vegetable Curry (serves 4) 1 tablespoon olive oil 1 small (80g) onion. chopped finely 2 cloves garlic. The vegetables should be tender and the liquid reduced by half.massattack.Grown Bruschetta with Eggplant and Olive Topping (serves 4) Preparation 15 mins. do not allow mixture to boil. stir in yoghurt and season with salt and pepper to taste. chopped finely 150g roasted red capsicum. Add stock and simmer for 5 minutes. and cook over a low heat for about 10 minutes until onion is softened. Cut bread on a slight angle into 8 slices. peeled and sliced 2 tablespoons medium-hot curry powder 2 cups vegetable stock 4 large carrots. or it will curdle. and simmer for a further 5 minutes. chopped finely 150g char-grilled eggplant. olives. turn up the heat to medium and cook for 1 minute. The eggplant mixture can be made several hours ahead. garlic and celery until soft. www. peeled and cut into thin sticks 250g green beans. chopped finely ¼ cup (40g) pitted black olives. if desired. crushed 1 (75g) celery stick. add oil and onion. chopped coarsely 1 tablespoon drained baby capers 2 tablespoons toasted pine nuts ¼ cup shredded fresh basil leaves 350g loaf ciabatta 2 tablespoons extra virgin olive oil. cook onion. peeled and cut into thin sticks 4 parsnips. sliced Heat a large saucepan. mix well. Add curry powder. transfer to a medium bowl. stirring constantly to toast spices. Add carrots and parsnips to the pan and simmer uncovered for 5 minutes. Remove the pan from the heat. Toast the bread close to serving.au 41 . Cooking 10 mins. pine nuts and basil to onion mixture. Top toast with the eggplant mixture and sprinkle with extra basil leaves.com. Heat the oil in a medium frying pan. trimmed 1 head broccoli. Brush one side of bread slices with the extra oil. scatter with coriander and place sliced fresh chilli on the side. grill on both sides until toasted. Serve with steamed fragrant basmati or jasmine rice. extra 2 tablespoons vegetable oil 2 large onions. if desired.
*Scored raw chestnuts can be roasted in a hot oven with salt. Keeping them intact. sliced in half ITALIAN DRESSING: ¼ cup good quality olive oil 1/3 cup vinegar (balsamic. Roll each slice of prosciutto and place on lettuce leaves. to cover Wash and dry the lemons. pack into a sterilised jar until full. Scatter seeds. Slice haloumi into 8 wedges and fry or grill for 1-2 minutes on each side until golden brown. add a little oil and cook eggplant. Cut pomegranate in half and scoop out seeds. roasted chestnuts (cut in half) and bocconcini over salad. Stuff each lemon with a heaped teaspoon of sea salt. Add cheese to vegetables.Grown Haloumi with Deconstructed Ratatouille (serves 4) Autumn Salad with Roasted Chestnuts (serves 4) olive oil 1 eggplant. Preserved Lemons 6 organic lemons 6 heaped teaspoons sea salt lemon juice. white or red wine) 1 teaspoon salt Place the lettuce leaves on a large plate. Drizzle with balsamic vinegar and garnish with basil leaves. thickly sliced 2 red capsicums. thickly sliced 3 zucchinis. 42 .massattack. Fill the jar with lemon juice to cover.com. *Haloumi is a stretched-curd Cypriot cheese that is stored in brine.au Cooking Green Did you know? A crockpot or slow cooker requires a lot less energy then an electric stove or oven. cut the lemons lengthwise into quarters three-quarters of the way down to the base. Remove vegetables to a large bowl. vinegar and salt and pour over salad. seeded and thickly sliced 500g haloumi* freshly ground black pepper 2 tablespoons balsamic vinegar fresh basil leaves Heat a large non-stick frying pan. It is available from supermarkets. To make Italian dressing. Seal the jar and leave it on your kitchen bench for six weeks. Arrange stacks of vegetables and haloumi on 4 serving plates and season with pepper (salt is not needed as haloumi is salty). oil and fennel seeds in a foil envelope for at least one hour. mixture of rocket and butter lettuce leaves 16 chestnuts. whisk olive oil. roasted and peeled* 1 pomegranate 12 fine slices of Italian prosciutto 8 fresh bocconcini. zucchini and capsicum slices in 2-3 batches for 2-3 minutes or until golden on both sides. ensuring there is no space left in the jar. Yet another way to reduce your carbon footprint. www. The lemons are ready for use when the rind is tender. some garlic.
then add garlic. Season to taste. Spread with half the eggplant puree. Sprinkle with parmesan. cover with cling-film and leave for 10 minutes. Stir in the coconut milk powder for 1-2 minutes. in a litle water over high heat until just tender. chilli paste. Remove the skin and set aside the flesh. then simmer. cover with foil and bake for 20 minutes. salt and pepper. finely chopped 1 tablespoon chilli paste (or to taste) 2 teaspoons ground cumin 2 teaspoons ground coriander 2 tomatoes.massattack. Cut the capsicums into pieces as large and flat as possible. covered. or until soft. Transfer to a bowl. Cover with more lasagne sheets and repeat the process. 1 medium eggplant table salt 1 tablespoon extra virgin olive oil 2 teaspoons oregano leaves. Plunge into cold water and separate the sheets. Cook the lasagne in a large pot of boiling salted water until just tender. roughly chopped sea salt and freshly ground black pepper 2 red capsicums 2 yellow capsicums 8 large field mushrooms.Grown Mushroom and Mozzarella Lasagne (serves 4-6) pieces. finishing with a layer of lasagne. pat dry with paper towel and brush the flesh with half the oil. for 10 minutes. cumin and coriander. Wash off the salt. Stir through the oregano and season to taste. sliced 50g parmesan. Remove. Add this mixture plus the tomatoes to the lentil mixture. Place skin-side up under a hot griller until they blacken and blister. Cut the eggplant in half lengthwise.com. Cook. removing the membrane and seeds. then mushrooms. stirring. grated olive oil for greasing and drizzling Preheat the oven to 180ºC. Serve with naan bread or rice. Using a hand-held blender or food processor. When cool. top with a layer of capsicum www. then mozzarella. roughly puree the flesh. sliced thickly 200g mozzarella cheese. Drizzle with oil. fry onion in oil until soft. for 2-3 minutes until fragrant. Cover the base of a lightly oiled baking dish with lasagne sheets. or until heated through. stirring occasionally. There’s a reason Mother Nature gives us seasons: it gives us variety and something to look forward to. In a separate pan. Place cut-side down on a baking tray and bake for 30-40 minutes. stock and turmeric to the boil. 43 . Cook the mushrooms.au Red Lentil Curry (serves 4) 1 ¼ cups red split lentils 2 cups vegetable stock ½ teaspoon ground turmeric 2 tablespoons oil 1 onion. sprinkle the flesh with table salt and leave for 10 minutes. chopped 2 cloves garlic. peel off the skin and discard. chopped 1/3 cup instant lite coconut milk powder Bring lentils.
to serve Heat half the oil in a frypan. caster sugar. sheep’s milk cheese flavoured with fresh mint. Put the ricotta. then sprinkle with the parmesan and remaining Mushroom and Haloumi Bruschetta (serves 4) 1/2 tablespoon olive oil 300g small button mushroom. cream. Add rosemary. Bake for about 1 hour until the pastry is golden brown and the filler set. Stir in fresh thyme and balsamic vinegar. Stir in half the parsley. add the onion.massattack. then add diced tomatoes. stirring to prevent catching.au . Add haloumi cheese and cook for 2 to 3 minutes. Place toasted bread on plates. garlic and anchovies and cook for a further minute until everything is well combined. PASTRY: Low fat pastry or pastry case FILLING: 500g low fat ricotta 80ml low fat cream 50g caster sugar 1 teaspoon vanilla extract 3 eggs 44 www. Look for it in the cheese fridge or delicatessen section of your supermarket.com. chopped 1 teaspoon fresh thyme leaves 1 teaspoon balsamic vinegar 8 slices crusty Italian bread 2 cloves garlic. Add the beans. or until just tender. halved extra virgin olive oil. but with strips of pastry laid in a criss-cross pattern. quartered 125g haloumi cheese. Drizzle lightly with extra virgin olive oil. this is not topped with a layer of pastry. Top bread slices with mushroom mixture.Grown Designer Beans on Toast (serves 4) finely grated zest of ½ lemon finely grated zest of ½ orange 2 tablespoons pine nuts (optional) Preheat the oven to 1800C. Note: Haloumi is a firm. chopped 2 x 425g can (4-bean mix) drained 425g can diced tomatoes. Pour the mixture into the chilled pastry case. finely chopped 1 tablespoon freshly chopped rosemary 2 garlic cloves. toasted grated parmesan. sprinkle with pine nuts. Toast bread on both sides. eggs and grated zests in a food processor and combine until smooth. and cook over medium heat for 1 minute. Reduce heat to low and cook for 5 minutes. 80ml (1/3 cup) extra virgin olive oil 1 small onion. white. Ricotta Cake (serves 8) Unlike the cake from Pasticceria Papa. crushed 50g anchovies. pile on beans. Rub one side of each with a cut garlic clove. Add mushrooms and cook for 3 minutes until they begin to soften. Season with freshly ground black pepper and serve. to drizzle Heat oil in a small frypan over medium-high heat. drained ¼ cup chopped flat-leaf parsley 4 slices gluten-free bread. vanilla. stir well.
Flown Energy foods – these nutrient packed foods will keep you full of energy and reduce the risk of heart disease and diabetes. 45 .
46 www.au . you may want to return the meat to the oven for a few more minutes. about 2cm in from the edge. Transfer to a bowl and allow to cool. finely chopped 2 garlic cloves. (The chicken will continue cooking while it rests. season with salt and pepper. Sauce: if you wish to serve a sauce with this. Heat olive oil in a non-stick frypan over medium heat. breaking lumps with a wooden spoon. then grind over the pepper.com. Meanwhile. Add onion and garlic. Allow the chicken to sit for 1 hour for the flavours to infuse. but if the juices run very pink when you prick the thickest part of the thigh.Flown Chicken and Ricotta Cannelloni (serves 4) Chicken Pieces with Preserved Lemon. to serve Preheat oven to 1800C. Make sure the chicken pieces are lying skin-side up. preheat the oven to 2300C. crushed 400g chicken mince 30g low-fat ricotta good pinch nutmeg 4 fresh lasagne sheets 700g bottle Italian tomato sauce ½ cup low fat grated cheese 80g mixed salad leaves. crisp the pancetta on a baking tray in the oven for 10 minutes.) Turn the chicken over to the skin side up again and rest. covered with foil. then bake for 15 minutes. Add Chicken mince. 10 x 375g free-range chicken Marylands* 8 quarters preserved lemon 1/3 cup finely chopped rosemary 125ml extra-virgin olive oil freshly ground black pepper 12 thin slices pancetta Cut the drumsticks away from the thighs. Spread half the tomato sauce evenly over the base of 4 individual or 1 large baking dish. for 15 minutes. Pancetta and Rosemary (serves 10) 1 tablespoon olive oil 1 small onion. Roll up. forming two small rectangles. Serve with salad leaves. replace chicken with 500g steamed spinach. Bake for 35 minutes until paste is cooked.. Serve the chicken and pancetta with a salad and good crusty bread. Meanwhile. add 125ml hot reduced chicken stock and ¾ cup verjuice to the baking dishes while the chicken is resting. rosemary and olive oil. Mix well Cut each lasagna sheet in half crossways.massattack. Place 1/3 cup of chicken mixture on one long side of the pasta. then add to the resting chicken. Cook for another 10 minutes. cooking for 2 minutes until soft. Turn the chicken over and swap the positions of the trays. then rinse and cut into thin strips. Cook until it changes colour. Remove the pulp from the preserved lemon. Spoon over remaining sauce and sprinkle with cheese. Variation: For vegetarians. Arrange cannelloni in dish. Add ricotta and nutmeg. Toss the chicken pieces in 2 shallow baking dishes with the preserved lemon. then test for doneness.
Honey Ginger Baked Chicken (serves 4) Chicken Salad (serves 4) 50 g piece fresh ginger 1 lemon ¼ cup (60ml) water 1/3 cup (120g) honey ¼ cup (55g) firmly packed brown sugar 2 cloves garlic. Place chicken in the ginger mixture and turn to coat evenly. or peel rind with a vegetable peeler. Combine water. in a bowl.6kg cooked chicken 1 x 250g tin water chestnuts. sliced thinly 1 cup chopped celery ¼ cup mango chutney salt and freshly ground black pepper DRESSING: ½ cup soy mayonnaise. for 5 minutes or until the ginger is tender. sliced thinly Peel ginger. Remove rind thinly from the lemon using a zester. Cover. but if you have a chance to buy the thighs alone. or more if necessary ½ cup lite cream 1 tablespoon soy sauce curry powder. Season to taste. stir to combine. until sugar is dissolved. then simmer. Preheat the oven to moderate (1800C/1600C fan-forced).massattack. optional 4 (800g) chicken thigh cutlets 4 (600g) chicken drumsticks salt and freshly ground pepper 3 green onions (green shallots). cook. Don’t forget to buy chicken in any form with the skin on: if you’re strong-willed enough you can remove it after cooking. Remove flesh from the chicken and cut into bite-sized pieces.com.Flown *Chicken pieces: free-range chicken Marylands were used in this recipe. chopped. honey and sugar in a medium saucepan over medium. Combine the chicken with the remaining ingredients in a large bowl. Add garlic. Bring to the boil.au 1 x 1. avoiding the white pith. Pour over the dressing and toss well to combine. drained and sliced thinly 6 shallots (green onions). slice crossways thinly to create strips. except the salt and pepper. seeded. Stack slices. Marinated uncooked chicken suitable to freeze. Place chicken mixture in a dingle layer in a medium baking dish. serve topped with green onions. www. 47 . Cut deep slashes at 2cm intervals through the thick part of the chicken flesh. uncovered. stirring. stirring. This salad is delicious served with freshly cooked (boiled or grilled) asparagus. turning chicken occasionally. cut rind into thin strips. chilli and rind. crushed 1 large green chilli. to taste salt and freshly ground black pepper Combine the ingredients for the dressing. Sprinkle chicken salt and pepper. but the skin and fat keep the meat beautifully moist and impart flavour during cooking. Set aside. in a moderate oven for about 40 minutes or until chicken is cooked through and browned. Transfer the ginger mixture to a large heatproof bowl. slice thinly. refrigerate for 4 hours or overnight. they are probably an even better option. add ginger. Bake.
curry paste (according to taste) and coriander. Cover and chill for at least 20 minutes. place the chicken on a shallow oven tray lined with baking paper and drizzle over any leftover marinade. then remove from the heat and stir into the cucumbers. chopped finely sea salt. peeled and chopped finely 1 tablespoon rice or white wine vinegar 2 small red chillies.massattack.au . Cook for about 30-35 minutes. Heat a little olive oil in an ovenproof frying pan over a medium heat.Flown Coconut Chicken with Spicy Cucumbers (serves 4) Spiced Chicken (serves 4-6) 280ml lite coconut cream 1-2 tablespoons Madras curry paste 3 tablespoons finely chopped coriander 8 chicken thigh cutlets or thigh fillets excess fat removed 700g telegraph cucumbers. halved lengthwise and seeded 2 tablespoons mild flavoured olive oil 3 teaspoons sesame oil ½ teaspoon caster sugar 1 tablespoon very finely shredded peeled ginger 2 cloves garlic. SPICE MIX: 4 teaspoons ground bay leaves 5 teaspoons dry thyme 1 teaspoon ground nutmeg 1 teaspoon ground cloves 2 teaspoons cinnamon 4 teaspoons ground coriander 1 teaspoon ground mace 1 teaspoon ground cardamom 2 teaspoons ground ginger 4 teaspoons ground cumin seed or freshly ground cumin seeds 1 teaspoon ground allspice 1 teaspoon turmeric 2 teaspoons cayenne pepper salt and freshly ground black pepper 4-6 chicken pieces olive oil TO SERVE: Middle Eastern Coleslaw Almond Skordalia Preheat the oven to 180ºC.com. then gently brown the chicken on all sides. peeled. whisk together all the remaining ingredients in a small pan. Transfer the frying pan to the oven for 5-8 minutes until cooked through. Blend all the spices in a bowl. Meanwhile. 48 www. to taste In a large bowl. Slice the cucumber diagonally into 8mm thick slices and place in a large bowl. Bring to the boil. Pat the chicken dry and roll each piece in the spice mix to coat. Preheat the over to 200ºC. Serve with the coconut chicken. TO SERVE: Put the chicken on plates and serve with coleslaw and a spoonful of Almond Skordalia. then transfer to a flat plate. then toss with the chicken until well coated. mix together the coconut cream.
Mix the remaining ingredients together and gently fold in the cucumber. TO SERVE: Mound some cucumber onto each plate. Some areas have community groups that focus on sustainable eating. even alcohol can be purchased from local. neck and wing tips trimmed MARINADE: 6 large cloves garlic. Grill or barbecue the quails over medium to high heat for 4 minutes per side. plus extra to serve Split each quail down the back with kitchen shears. can you guess the amount of fossil fuels that went into transporting. Turn over and press down gently to flatten. decrease your carbon footprint and increase the chance that what you put in your mouth is unaltered by chemicals. sprinkle a little mint on top and sit a quail on the side. Whisk all the marinade ingredients together.massattack. packaging. How much of it has travelled thousands of kilometres in order to reach you? Think about the environmental cost involved. Barbecued Quail with Cucumber Ribbons (serves 2-4) 4 quail. slice the cucumbers lengthwise in thin ribbons and pat dry.com. Take the birds from the marinade. turning them to coat well. storage. 49 www. fish. all to arrive full of preservatives to keep it ‘fresh’? Buying as much as you can locally will support your community. place a heavy oven tray on top. Put the quails into a bowl with the marinade. grains. to taste ½ cup extra-virgin olive oil CUCUMBER: 4 Lebanese cucumbers 1 cup plain low fat yoghurt 1 large clove garlic. (To keep them flat. organic sources. Depending on where you live all kinds of food can be sourced from farms in the near regions. turning occasionally.Flown Cooking Green Buying local Think about the food you eat in a day. Make a small slit in the skin between the breast and the thigh on each side and push the tips of the drumsticks through to secure. peeled and chopped finely 1-2 tablespoons freshly ground cumin 2 ½ tablespoons freshly ground coriander ¾ teaspoon sweet paprika a large pinch of dried chilli flakes sea salt. meat. Cover with plastic wrap and chill for at least an hour. vegetables. fruit. Try going to farmers markets and talking to growers.au .) Set aside to rest for 5 minutes. Meanwhile. if your region doesn’t have one then why not start one? There are many things you can do to insure that what you put on your table is healthy for you and healthy for the world and family. chipped finely 1 tablespoon finely shredded mint.
Process until well combined. turning to coat. then chill for at least an hour. To cook the peaches: put the honey. cloves. Add more honey if necessary. to taste 1. Turn over and cook for 8 minutes for pink duck. then slice. Pat dry and sprinkle the skin with salt. Add the duck to the marinade. Spread the ricotta mixture under the chicken skin following the method in the poussin recipe. basting occasionally. Transfer the peaches and syrup to a bowl and cool slightly.6kg chicken Preheat the oven to 190ºC. broken 6 fine slices fresh ginger 4-6 just-ripe small freestone peaches.5-1. washed. to taste 4 x 200g duck breast fillets PEACHES: 220ml clear honey 180ml white-wine vinegar 8 whole cloves 1 small cinnamon stick.Flown Chicken with Basil and Ricotta Duck Breast with HoneyPickled Peaches (serves 4) 50g basil leaves 20g pine nuts 1 large clove garlic.au 50 . pine nuts. Add the peaches and cook gently for 5 minutes or until just tender. Fold the wing tips under and loosely tie the legs together. Rub with a little oil. in a roasting dish. Place the chicken. Add the duck. placing any excess mixture in the cavity. chopped finely extra-virgin olive oil 50g freshly grated parmesan 10g softened butter 250g ricotta sea salt. Heat a heavy. and cook for 6 minutes. Take the duck from the marinade. www. butter ricotta and salt.) Set aside to rest for 5-10 minutes before serving with slow-roasted truss tomatoes. Score fine cuts across the skin and fat of each breast. Stir to dissolve the honey then bring to the boil. Run your hands over the skin to even out the stuffing. (Cover loosely with aluminium foil if it starts to brown too rapidly. reduce the heat and simmer for 3 minutes. skin side up. Roast for about 1 hour and 20 minutes. skin-side down. garlic and ¼ cup of the oil. until the juice run clear. In a food processor blend together the basil. Remove.massattack. vinegar. cinnamon and ginger into a medium saucepan. rest in a warm place for 5 minutes. halved and stoned Whisk all the marinade ingredients together in a dish. nonstick frying pan over medium heat until hot.com. Carefully peel the peaches and return to the syrup. Add the parmesan. (serves 4) MARINADE: 90ml clear honey 2 tablespoons Dijon mustard 25ml fresh orange juice 25ml olive oil 1 tablespoon white-wine vinegar 3 teaspoons finely chopped ginger sea salt. Serve on plates with the peaches and syrup.
Pour in the white wine and season with a little salt and plenty of freshly ground black pepper. some stone fruits as well. remove lid and cook until reduced by half. onions. remove the parsley stalks from the pot and discard. spices and 2 cups water in saucepan. washed 1 small fennel bulb. Also recommended as vegetable soup. spinach for harvest in late autumn. Next. bay leaves and parsley stalks.au . trimmed of fat (or 4 chicken marylands) 2 onions. Place chicken in a large ovenproof dish with a lid. then enjoy the warm chicken with the potatoes and a little Dijon mustard. roughly chopped 4 carrots.Flown Chicken Tagine (serves 4) Foods for autumn Plant beetroot for harvest in late autumn. Chop the parsley leaves and add to the mixed vegetables. and it’s a great time for root vegetables. Bring to boil. roughly chopped 1 small celeriac. Cover with the lid and place on the middle shelf of the oven for 2 1/2 hours. grated 4 garlic cloves. 51 Chicken with Winter Vegetables (serves 4) 1. brussel sprouts for harvest in winter. sea salt 450g small. Once chicken is cooked.4kg organic chicken. garlic for harvest in early spring. Check for seasoning and stir well. place the chicken on a serving plate and leave to rest for a few minutes before dividing into portions. Check with local sources to see what grows well where you live. followed by the thyme.com. Simmer 1 hour or until meat falls off bone. to serve Place chicken. sliced green olives ¼ cup lemon juice couscous. carrots and celeriac to the pot. roughly copped 1 bunch thyme 3 bay leaves 1 large bunch flat-leaf parsley. cover with a lid. Add herbs olives and juice. skimming off excess fat. finely chopped 3 leeks. crushed 1 tablespoon grated ginger 1 teaspoon ground cumin 1 teaspoon ground paprika 2 pinches saffron threads ¼ cup chopped flat-leaf parsley ¼ cup chopped coriander ½ cup pitted. Add the fennel bulb. waxy potatoes (such as kipfler or pink fir). leeks. You truly feel natures bounty in autumn. skin removed. garlic. Garden Box 8 chicken thighs on the bone. It’ll be apples off the trees in autumn.massattack. stalks and leaves separated 750ml bottle (3 cups) dry white wine www. May be eaten as a stew. boil the potatoes until tender. Increase heat to high. ginger. Serve with couscous. Australia has a wide and varied climate. peeled Preheat oven to 200ºC. Plenty of nuts and grains. Meanwhile. Stir occasionally. then reduce heat to low.
Return chicken to wok. cook for 2 minutes both sides. finely shredded 3 garlic cloves. Roast for 1¼ hours or until the chicken is just cooked through. finely sliced on the diagonal 2 tablespoons olive oil Preheat oven to 200ºC. seeds removed. Place the chicken in a roasting pan.8kg (size 18) free-range chicken 5 kaffir lime leaves. Add half the chicken. Place the chicken in the prepared Oven Bag and close the end with the special tie. Place in preheated oven. Cook for 15 minutes remove from heat.com. Remove the roasting pan from the oven.au . for 20 to 30 minutes. fish sauce. to serve 1 cup jasmine rice 1 ½ cups liquid chicken stock Heat oil in a wok over high heat. Check that the bag is not near the oven walls or the oven’s heating elements. finely chopped 1 fresh long red chilli. Stir with a fork to separate the grains. being careful to avoid escaping steam. Add curry paste and cook for 1 minute. Rub the skin of the chicken with the remaining oil and salt to season. turning occasionally. then reduce heat to medium-low. and sugar.Flown Fragrant Roast Chicken with Chilli & Kaffir Lime Leaves 1 Oven Bag 1 dessertspoon plain flour 1 x 1. To cook rice: place rice and stock into a medium saucepan.massattack. chilli. Remove to a plate. Serve over rice. www. Bring to the boil. 52 Curry Chicken Casserole (serves 4) 2 tablespoons olive oil 8 chicken pieces on bone. Combine the kaffir lime leaves. Add a heaped dessertspoon of flour to the bag and shake to distribute evenly. Add onion. Cover with lid and bring to the boil over high heat. Cook for 2 minutes. Pat the chicken dry with paper towel inside and out. Pierce 3-4 holes in the top of the bag near the tie end. Repeat with remaining chicken. skin & fat removed 1 brown onion. Spread the chilli mixture evenly over the flesh of the chicken under the loosened skin. Tie the chicken legs together and tuck the wings under if desired. Stand for 5 minutes. Stir in evaporated milk. topped with coriander. Stir in lime juice. 1 tablespoon of the oil and salt to season. centre vein removed. cut into thin wedges 2 tablespoons green curry paste 375ml evaporated lite milk 1 tablespoon lime juice 1 tablespoon fish sauce 1 teaspoons brown sugar coriander leaves. Carve and serve immediately. Reduce heat to lowmedium. ensuring the bag does not hang over the sides. Slit open the Oven Bag. Use your fingers to loosen the skin from the flesh of the chicken on the breast and legs (take care not to break the skin). uncovered. Cook. Rinse the chicken cavity with cold running water. garlic. Remove the perforated strip from the top of the Oven Bag to use as a tie.
Spoon it into a container and cover the surface with a thin film of olive oil. to serve crusty bread rolls. Whiz them together on high speed then scrape the paste out of the blender and stir in 75g freshly grated parmesan. or until golden. 2 cloves crushed garlic. then seal the bag.Flown Lemon and Thyme-Roasted Chicken (serves 4) (You will need an oven bag for this recipe) 400g can diced tomatoes 2 tablespoons chopped.com. A neat way to freeze it is to put a couple of tablespoonfuls of the pesto into little plastic snap-lock bags. Remove to a plate and allow to stand for 5 minutes. then stir in some parmesan. Place 2 slices of lemon. Place chicken into oven bag and secure with the tie or string. Shred the chicken. 3 spring onions. and 2 garlic cloves in the cavity of the chicken. Add carrot and celery and cook for 2 minutes. Place bag into a roasting pan and roast for 1 hour and 20 minutes. washed 1 litre chicken stock www. 25g pine nuts and ½ cup extra virgin olive oil in a blender. 53 Chicken and Lentil soup (serves 4) ¼ cup olive oil 2 chicken breast fillets.au . Add leek and garlic and cook. uncovered. spring onions. stirring for 2 minutes or until soft. Heat remaining olive oil in the saucepan over medium heat. Place remaining lemon slices. dried and trimmed olive oil Preheat oven to 180ºC. Remove from bag and serve. peeled 1 x No. Stir in the chicken and parsley and season with salt and pepper. crushed 2 carrots. diced 1 cup red lentils. for 20 minutes or until the lentils and vegetables are tender. sliced 1 bunch spring onions. 1 tablespoon flour 1 lemon. Serve topped with yoghurt and bread roll. Brush olive oil over chicken skin and season with salt and pepper. Stir in the lentils and cook for 1 minute. peeled and diced 2 sticks celery. just pull out a bag or two. Place flour into an oven bag and shake to coat. When you want to use it. but if you want to whip up a batch of your own. it’s very quick and easy. If you want to freeze it. thyme. trimmed and halved 10 sprigs of thyme 8 garlic cloves. trimmed 1 leek. Add the stock and tomatoes and bring to the boil. Add chicken breast fillets and cook for 3 to 4 minutes on each side. fresh flat-leaf parsley natural yoghurt. let them defrost. 18 chicken. leave out the cheese. Store it in the fridge. a little sea salt. and garlic in oven bag.massattack. Just put 100g basil leaves. Smooth the pesto out so it forms a thin layer. halved and thinly sliced 2 garlic cloves. Reduce the heat to medium-low and simmer. washed. Pesto Lots of delis sell good pesto now. Tie legs together with kitchen string. 2 sprigs thyme. to serve Heat 1 tablespoon olive oil in a large saucepan over medium-high heat. Variation: replace lemon slices with orange for a different citrussy flavour.
Set aside to cool slightly. carrot. trimmed sliced red chilli coriander leaves Vietnamese mint leaves Heat a little oil in a saucepan and cook the spring onion and lemon grass for about 2 minutes until fragrant. chopped 2 tablespoons tomato paste 2 tablespoons plain flour 750ml (3 cups) chicken stock (preferably homemade) 150g mushrooms. coriander and mint as desired. strain the vegetables reserving the marinade and vegetables separately.Vietnamese-Style Chicken Noodle Soup (serves 4) Chicken Shepherd’s Pie (serves 8) 4 spring onions (shallots) chopped 2 lemon grass stalks. sugar.au 54 . beansprouts and chicken between four bowls. brown all over. fish sauce. tender part only. chopped 1 large carrot. peeled. then remove meat from bones. Divide between individual ovenproof serving dishes. Add pancetta to casserole dish and fry 1-2 minutes. garlic and thyme. Pour in the wine. Bring the stock to the boil in a large saucepan. celery. chopped finely 500ml chicken stock ½ tablespoon sugar 1-2 tablespoons fish sauce 1 tablespoon soy sauce 1 tablespoon tamarind water 2 chicken breast. Begin this recipe the day before 6 chicken marylands 1 onion. vegetables and mushrooms in a bowl. Spoon the stock into each bowl and serve with chilli. Cook for 1 minute. www. and shred.com. Divide the noodles. cover and refrigerate overnight.massattack. add the stock and return the chicken to the pan. Add the reserved marinade and reduce by half. Preheat oven to 180ºC. Place the shredded chicken. Add the chicken and simmer until it is cooked through. Cover and place in oven for 2 hours. then add the spring onion and lemon grass. Transfer to a plate and set aside. Add chicken. sprinkle with ricotta cheese. chopped 3 sprigs thyme 750ml (3 cups) red wine 120g pancetta. Add enough of the cooking liquid to moisten but not swamp the dish. soy sauce and tamarind water. then add reserved vegetables. Remove the chicken and pat dry. drained handful of beansprouts. Heat half the oil in a large ovenproof casserole dish over mediumhigh heat. chopped 8 garlic cloves. tomato paste and flour. sliced thinly 200g cooked vermicelli noodles. chopped 2 celery stalks. then remove from the stock. quartered Place the chicken in a dish with the onion. leaves removed. Add mushrooms and sauté over medium heat for 2-3 minutes. then set aside.
au 55 . salt. That’s all changed. Place breadcrumbs in a shallow dish. DDT. Recipe is best made close to serving. 1 tablespoon seeded mustard 2 cloves garlic. Halve chicken breast horizontally. a chemical insecticide that has been banned in Australia for forty years. quartered 20g butter ¾ cup (180ml) hot low fat milk Combine the mustard. www. Heat the oil for shallow-frying in a large non-stick frying pan and cook the chicken. garlic. add the brussels sprouts and cook. until browned on both sides and just cooked through. chopped salt and freshly ground black pepper 1 tablespoon finely chopped fresh rosemary ¼ cup (60ml) olive oil 4 small (680g) single chicken breast fillets 3 cups (200g) fresh breadcrumbs olive oil. for shallow-frying.Mustard and Rosemary Chicken (serves 4) Preparation 15 mins Cooking 15 mins The chicken can be marinated several hours ahead. extra 350g Brussels sprouts. industrialisation of farming practices combined with air. When you buy organic you are supporting farmers that have chosen not to use harmful pesticides. Season to taste with salt. Meanwhile. in batches. pepper. instead focussing on environmentally friendly farming methods. place on a tray and brush with mustard mixture. heat the remaining olive oil in a separate non-stick frying pan.com. you are less likely to be consuming all sorts of other things that can be detrimental to your health. the environmental detriment caused by this practice has been outlined in case studies throughout the world. stirring. is still widely used in parts of Asia. Though many are considered ‘harmless’. And they taste better to! Thousands of tones of pesticides are used every day around the world to spray crops. chemicals and synthetic hormones. press crumbs onto chicken. These pesticides find their way into water ways and into the eco-systems surrounding. until almost tender. Serve the chicken with vegetables and lemon. Organic Food Why choose organic foods? For you: Once upon a time you could trust food to be what it appeared to be. Because organic food is grown without the use of chemical enhancers and synthetic fertilisers. if desired. Drain the chicken on absorbent paper.massattack. water and soil pollution means that even something simple like an apple might contain all sorts of preservatives. rosemary and 2 tablespoons of the oil in a small bowl stir well. sometimes with far reaching consequences.
) “First of all. remove from the heat and leave to cool. Place on the baking tray and bake for 45 minutes. (To make toasted ground rice. let me say that the program is fantastic . olive oil. add water and heat until cooked through. In a saucepan. rinsed 1 onion. Bring to the boil then reduce heat and simmer gently for 20 minutes or until the lentils are tender. Grind to fairly coarse powder in mortar and pestle or a blender. Finally. halve the tomatoes. Arrange the roast chicken on top and serve. breaking up with a wooden spoon. with spicy chickpeas or vegetables Thai Chicken Larb (serves 4) 1 tablespoon olive oil. thinly sliced 2 tablespoons toasted ground rice (see below) 2 teaspoons *Sambol Olek chilli paste 2 tablespoons water 2 tablespoons sesame oil 2 tablespoons lime juice 2 tablespoons fish sauce 2 cups bean sprouts 1 cup fresh mint 1 cup fresh coriander crisp lettuce leaves * Asian aisle from the supermarket Heat a wok or frying pan until very hot. finely chopped 2 garlic cloves. discard the juice and seeds. to taste Heat the oven to 190ºC. sea salt and black pepper. In a bowl.in just seven weeks I have lost nine kilos” -Gill www. Brush the chicken with olive oil then season with dried oregano.au . garlic.massattack. and finely chop the flesh. To make the dressing. 56 500g chicken mince 1 cup red onion. vinegar. lime juice. combine the tomato with the mint. To serve. heat a dry wok to hot and add rice. Stirring until rice turns golden brown. plus extra to coat baking tray 4 chicken marylands (leg and thigh joined) 1 teaspoon dried oregano sea salt. to taste 250g brown lentils. fish sauce and cook for one minute. parsley. sea salt and freshly ground black pepper.Flown Roast Chicken with Lentils and Mint (serves 4) Serve with this warm lentil salad. smashed 2 bay leaves DRESSING: 2 vine-ripened tomatoes 2 tablespoons finely chopped mint 1 tablespoon finely chopped flat-leaf parsley 2 tablespoons extra virgin olive oil 1 tablespoon red wine vinegar sea salt. Add the chilli paste. place on lettuce leaf. add sesame oil then add chicken mince. bay leaves and 1 litre of cold water. Drain well. Toss the drained lentils in the dressing and divide between 4 dinner plates. add the sprouts and fresh herbs and sprinkle over the toasted ground rice. Lightly coat a baking tray with oil. combine the lentils with the onion.com.
Sprinkle with parsley and serve. garlic. The health benefits move far beyond the initial intentions of the Slow Food evolution – they are now potentially the biggest movement towards diminishing the use of hormonal disruptive chemicals in our food chain as they support a new agricultural system that respects local cultural identities. and ladle the soup over the top. celery. and the health of individual consumers.com. With its origins in the 1980s in Italy. Season well with salt and pepper. non-sustainable food production and the eroding of local economies. peeled 1 garlic clove 2 carrots. Set aside the chicken to cool. remove the meat from the bones. leaves removed 1 bay leaf 2 sprigs thyme 100g vermicelli pasta. Reduce heat to very low and simmer for 2 hours (don’t boil). Strain. then refrigerate overnight. discard vegetables. Return the bones to the stock and cook for a further hour at a low simmer. Their demonstration was successful and soon after. drained 2 tablespoons freshly chopped flat-leaf parsley Place the chicken in a large saucepan with the onion. chopped 2 celery stalks. Chicken Noodle Soup (serves 6) Begin this recipe the day before 1 chicken 1 onion. carrots. Strain the soup.Flown Food and Hormones Slow & steady does it By now. When the chicken is cool enough to handle. Carlo founded the International Slow Food Movement which runs counter to the fast food. fast life. when McDonald’s planned to build an franchise outlet near the Piazza di Spagna in Rome in 1986. By the 1990s Slow Food had grown hugely and was becoming politically active. and set aside to use in other dishes. the earth’s resources.massattack. lobbying the EU on trade and agricultural policy and working to save endangered foods. returning the liquid to the pan. “Firstly I wanted to say how informative I found the information that you sent me” -Fleur 57 www. herbs and 2 litres of water. Divide pasta between serving bowls. allow to cool. Remove any fat that has appeared on the surface and discard. cooked. Carlo Petrini organised a demonstration in which he and his followers brandished bowls of penne as weapons of protest. peeled. sustainable agriculture. Bring to the boil. skimming any scum that may appear on the surface. Reheat soup. most of us have heard of ‘The Slow Food’ movement.au .
for 3 minutes. com.au .au). toasted 1/3 cup roughly chopped coriander leaves Cook the rice in salted water for 8 minutes. Add the spices. ginger and chicken. can help to minimise packaging. Garnish with the remaining coriander. Begin to uphold “ethical” eating principles not only for the sake of the animal’s but for the environmental cost of intensively farmed animals. then place the lid on top of the tea towel. add nuts and half the coriander and stir well to combine. add the onion and cook for 1-2 minutes or until softened. For example preservatives are added to “fresh” mince meat – something that we don’t consider when we buy it. cut into 2cm dice ½ teaspoon ground chilli 1 teaspoon ground cumin 2 cinnamon sticks ½ teaspoon ground turmeric 1 teaspoon ground coriander 6 fresh curry leaves (optional)* 150ml thick plain low-fat yoghurt 2 tablespoons sultanas 3 tablespoons slivered almonds.massattack. curry leaves. 300g (1 ½ cups) long-grain rice 40ml (2 tablespoons) olive oil 1 onion. Heat the oil in a large frypan over medium heat. not in a barn and come from happy chickens! Look for eggs that are produced from “grain fed” chickens & free from additives.freerangefarmers. Remove lid. saves money and may also reduce emissions associated with travelling. stir for 1 minute. Add the garlic. where the cattle are housed in concrete pens. finely sliced 2 garlic cloves. If you are not already eating ‘free-range’ meat then now is probably a good time to start. Not a very humane way to treat animals. Cook for 10 minutes. and sultanas. Place the rice on top of the sauce.com. with little to no room to move and fed grain. Look for eggs that are accredited by the Free Range Farmers Association of Victoria (www. It saves time and effort involved with items purchased regularly. *From selected green grocers 58 www. and offer chutney and sliced tomatoes and onions with the dish. I am continuously amazed at the additives that are added to ‘raw’ food. Aim to buy eggs that have come from hens that run free outside in the paddock. yoghurt. Cover the top of the pan with a folded tea towel. and cook. then drain and set aside. Grain fed beef can be unfavorable if it is associated with feed lots. which all sounds good for their hens. crushed 2 teaspoons grated fresh ginger 4 chicken breasts. stirring.Flown Chicken Biryani (serves 4) Cooking Green In order to reduce your environmental impact with regards to food. Consider the idea of bulk purchases. you need to slowly arm yourself with information so that you can make more informed decisions……and question things! Focus on sourcing and eating local produce. then reduce heat to very low.
59 . natural food with flavour.Swam Shop at farmers market’s and taste the seduction of fresh.
When cool enough to handle. peeled and halved 600g Atlantic salmon fillet. Winter is the time for citrus fruits of all varieties. capers. 60 www. Place the cucumber. Discard the skin from the salmon. or to taste 2 tablespoons white-wine vinegar 2 teaspoons caster sugar 6 eschalots. then drain on paper towels. Place the salmon in the oven.Swam Salmon Salad (serves 6) or until just cooked through. Add the sorrel. to taste Preheat the oven to 2500C. cabbage for harvest in late winter. chervil) 5 tablespoons extra-virgin olive oil salt and cracked pepper about ¼ cup verjuice 2 medium cucumbers. onions for harvest in late spring. dill and lettuce in a bowl.au . flake the salmon into bite-sized pieces and place in a bowl with the spinach. rinsed and drained sea salt and coarsely ground pepper Combine the vinegar. sorrel. sugar and eschalots in a small saucepan. Season to taste and drizzle with a little more olive oil if desired. 500g Spinach leaves washed & drained extra-virgin olive oil juice of 4 small lemons. trimmed 3 teaspoons baby capers. separated 1 tablespoon Dijon mustard lightly roasted flaked almonds. 1 x 700g salmon fillet. or to taste 1 small butterhead lettuce. Mix together the herbs and 3 tablespoons olive oil and season well. drained eschalots and remaining lemon juice to taste. 1 tablespoon of verjuice and the remaining oil together and toss through the salad. fine bones removed ½ cup mixed chopped herbs (such as parsley.com. Check with local sources to see what grows well where you live. radish for harvest in spring. bring to the boil over low heat. then turn off the heat and leave for 15-20 minutes Salmon and Spinach Salad (serves 6) Garden Box Foods for winter Plant beans for harvest in late winter. Whisk the mustard. trimmed.massattack. Place the salmon. Remove and set aside. cut into 6 portions 1 bunch sorrel. Spray a little olive oil in a heavy-based frying pan and cook the salmon on both sides until lightly coloured but still pink in the center. Spread the mixture on the salmon and pour in ¼ cup of verjuice. flake the flesh over the salad and toss gently. Serve on individual plates scattered with the flaked almonds. beans. dill. skin side down. partially peeled lengthwise in alternating strips ½ cup tiny dill springs. in an oiled ceramic baking dish. Australia has a wide and varied climate. zucchini for harvest in spring. simmer for 5 minutes and set aside.
4 X 180g salmon fillets.com. Gently reheat the green vegetables in a little water and season to taste. then reduce the heat to low. cover with water and gently simmer for about 5 minutes. Preheat the hot plate of a barbecue to high heat. until you can just push a fork through without resistance. Meanwhile. To serve: place a barramundi fillet on top of a green leaf. diced 1 red onion. Blanch the beans for about 2 minutes. then drain. Turn the fillets once only. Spoon the crème fraiche on to plates and serve with the salmon and greens. reserving the liquid. heat olive oil in a saucepan over a low heat. Season to taste and process with the crème fraiche and enough of the cooking liquid to make a puree. Season the salmon with black pepper and drizzle liberally with olive oil. refresh under cold water and set aside. skin and bones removed flour. The fillets should be crisp and brown. peeled and sliced 1 thick rasher smoked bacon 2 tablespoons crème cheese – light 500g selection of beans (or sugar snaps and snow peas if in season) olive oil good handful of dill and mint leaves. adding more oil to the pan if necessary. then cook the eschalots and garlic until softened. Heat a frying pan over a high heat. turning once. and put in a food processor. top with salsa and serve immediately.massattack.au . skin on or off salt and freshly ground black pepper 4 eschalots. seeded and chopped finely 1 tablespoon lime juice zest of 1 lime 1 tablespoon sesame oil leaves from 1 small bunch of coriander BARRAMUNDI: 6x 200g barramundi fillet. cover with plastic wrap and refrigerate. some chopped Squeeze of lemon juice Rub the salmon fillets on both sides with a little salt and set aside for 30 minutes. peeled and diced 1 small red bird’s eye chilli. or use vine leaves To make the salsa: combine all the ingredients together in a bowl. Set aside and keep warm. To cook the barramundi: coat the barramundi fillets with flour. 61 www. Discard the bacon. then fry the salmon for about 2 minuets on each side. but not oily.Swam Barramundi Fillets with Tomato Salsa (serves 6) Salmon with Greens (serves 4 ) Salsa: 4-6 tomatoes. Lightly oil the barbecue plate with equal quantities of oil and butter. for dusting vegetable oil butter TO SERVE: 6 large betel leaves. Add the bacon. then toss with the herbs and lemon juice. chopped 1 large garlic clove. Place the fish on the barbecue plate and cook the fish.
Allow the water level to reduce to the level of the chickpeas and add salt during the last 10 minutes of cooking.massattack.au . Roughly chop the remaining onion and garlic. oregano and more oil if necessary. mix the garlic. then stir in the reserved lemon juice and a drizzle of olive oil. and add the juiced halves to the pan. Slice the salmon into four squares. Set aside without draining. then gently simmer for about 1½ hours. and season to taste. Season and brush with oil. until the skin is crisp. then fry the salmon fillets for about 2 minutes. Add the parsley and treviso or rocket leaves to the chickpeas mixture. olive oil 1 eggplant. quartered lengthwise and cut into chunks 1 teaspoon each of chilli flakes. Stir in the eggplant. Discard the flavouring ingredients. Squeeze the lemon. halved salt and freshly ground black pepper 62 www. cumin and dried oregano 1 kg middle cut salmon fillet. in a hot frying pan and sear without moving for 2-3 minutes on each side. peeled and halved 6 garlic cloves. soaked overnight in cold water. skin side down first. Mix with the chickpeas and keep warm. chopped handful of treviso or rocket leaves Put the chickpeas. then cook the onion and garlic until softened but not browned. In a separate bowl. green part only. chilli. then cut each square into triangles. season if necessary and serve in shallow bowls with the salmon on top Seared Salmon with Eggplant and Lemon Chickpeas (serves 6) 300g dried chickpeas. then lay the salmon. Toss through the chilli and basil paste . curry paste. cumin. two of the onion halves and four of the garlic cloves in a saucepan and cover with water. peeled and crushed 1 tablespoon red Thai curry paste small bunch of chives. reserving the juice. skin on a bones removed 1 tablespoon fish sauce 1 garlic clove. peeled 1 large lemon. and serve with steamed or boiled jasmine rice. Remove from the heat. heat one to two tablespoons of oil over a medium heat.com. Heat the oil in a large pan with a lid over a medium to high heat. place in a bowl and toss with the fish sauce. skin on handful of flat leaf parsley leaves. skin side down. drained 2 medium onions. Stir over a low heat until the eggplant starts to colour. chopped in lengths juice of 2 limes Score the skin of the salmon fillets with a sharp knife. chopped 2 tablespoons vegetable oil 2 large mild red chillies. In a frying pan. then turn. lime juice & chives. seeded and shredded finely ½ cup Thai basil leaves 5 spring onions.Swam Thai-Style Salmon Fillets (serves 4) 4 x 180g salmon fillet.
potatoes. drizzle with olive oil to coat. fat removed or pancetta. Carefully turn. peeled and sliced 250g mixture of wild and cultivated mushrooms. add the reserved bacon. skin side down. In a frying pan. cut into large chunks leaves from 3 rosemary sprigs. 63 www. sliced into 4 lengthwise 4 small potatoes. then place the salmon. 4x 180g salmon fillets. then remove the foil and a few bits of the bacon. In a saucepan of salted water. then press the remaining rosemary over the skin side. reduce the heat to medium and cook for a further 2 minutes. then add the garlic and mushrooms. reserving them. stirring for about 2 minutes. cover with plastic wrap and refrigerate. Bacon and Fennel (serves 4) 4 x 180g salmon filler. for 2 minutes. Loosely cover with foil and roast for about 20 minutes. mushrooms and pan juices. poach the fennel for about 5 minutes until just softened. Remove the salmon from the pan and set aside. Place the fennel. Add the sage to the pan and fry until crisp.au . Place green veges on to plates and top with the sage. salmon. skin side down.Swam Salt-Rubbed Salmon with Mushrooms and Greens (serves 4) Rosemary Salmon Fingers with Pot Roast Potatoes. Lightly salt the salmon. peeled cooked until tender and sliced thickly 150g (1 thick piece) bacon. skin on and bones removed salt and freshly ground black pepper 5g butter olive oil 2 garlic cloves. then rub both sides with a little salt and set aside for 30 minutes. Slice each salmon fillet into two fingers and serve with the roast vegetables. place in a large dish. and roast for further 20 minutes until the potatoes are crisp. Heat a little oil in a frying pan over a medium to high heat and cook the salmon. then drain. Heat a heavy-based frying pan over a high heat until hot. bacon and half the rosemary in a bowl.com. season well and cook. chopped roughly olive oil 1 cup baby spinach leaves Preheat the oven to 1900C. Season the salmon with pepper and drizzle well with oil.massattack. trimmed and cleaned Leaves from 4 sage sprigs Mixed greens Score the salmon skin with a sharp knife. then turn. add the reserved bacon and fry for a further 2-3 minutes. Season the salmon lightly and brush generously with olive oil. bacon and spinach leaves. season to taste. skin on and bones removed salt and freshly ground black pepper 1 Fennel bulb. in the pan and fry without moving for 2 minutes. the stir in the remaining butter. then evenly distribute over the base of deep roasting dish. adding more oil if necessary. heat 10g of the butter with a little olive oil over medium heat.
mushrooms. leaving tails intact and reserving heads and shell. then cover the pan until the seeds stop popping. toss in the mixture and. seeded and chopped 2 cloves garlic. finely chopped 2 green onions.Hot and Sour Prawn Soup (serves 6) Prawns With Mustard (serves 4) 500g medium green prawns 1 tablespoon vegetable oil 8 cups water 3cm piece of fresh ginger. Reduce heat. drained and halved lengthways 2 tablespoons fish sauce juice of 2 limes 1 small red chilli. peeled and sliced 1-2 large green chillies. stirring. shopped 3 small red chillies 1 stalk of lemon grass. until softened and aromatic. Add the turmeric and the ginger mixture and cook. www. and chilli. chillies. sliced ¼ cup coriander leaves.com. Add heads and shells and cool until shells turn pink. peeled 2 tablespoons mustard seed oil 1 tablespoon brown mustard seeds.massattack. Remove from heat. add prawns. sliced 200g can straw mushrooms. Reduce heat to low-medium. Heat oil in a large saucepan over high heat. Return stock to a clean saucepan. shelled and cleaned. fish sauce. Simmer for 2 to 3 minutes until prawns are cooked. and lemon grass. leaving tails intact 300-400ml canned lite-coconut milk 1-2 tablespoons fresh lime juice ½ teaspoon sea salt chopped coriander leaves TO SERVE: Steamed basmati rice Lime wedges Put the ginger chilli and garlic in a food processor or blend and process to a rough paste. Ladle into serving bowls. lime juice. seeds removed. add the mustard seeds and dried red chillis. stalks removed and seeds discarded ½ teaspoon turmeric 1 kg medium raw prawns. Heat the oil in a large. add the coconut milk. Add lime leaves. when they begin to turn pink. inner core thinly sliced 6 kaffir lime leaves. Add water. stir.au 64 . TO SERVE: spoon the prawns into serving bowls with steamed rice and lime wedges for squeezing over. reserving liquid and discarding heads and shells. Remove from heat and strain. A small knob of fresh ginger. crushed lightly 4 large dried red chillies. garlic. Add the prawns. Top with green onions and coriander leaves and serve. Bring to the boil. Do not let the liquid boil. Stir in the chopped coriander leaves. peeled and sliced 3 cloves garlic. Peel prawn. ginger. Simmer for 20 minutes. heavy-based frying pan over medium heat. lime juice and salt and simmer over low heat until the prawns are cooked and the liquid is heated through and slightly thickened.
Lay out the filo pastry and cover it with a damp cloth to prevent it from drying out. Cover and refrigerate until ready to use. garlic. oil. grated coarsely 1 teaspoon grated lemon rind 1½ tablespoons lemon juice 2 tablespoons olive oil 1 tablespoon seeded mustard 1 clove garlic. salt and pepper to taste in a jar. then stir in the spices. Pan-fry the fish. and olive oil. until browned on both sides and cooked through. shake of excess.massattack.com. Fold the edges of the pie inwards to sit on top of the pastry top. Combine rind. Place the pie on a baking tray and cook for about 30-40 minutes until golden. coriander and parsley leaves. then season to taste. tucking the edges between the case and the pie. toss well. Place the remaining filo square on top of the pie. Lightly butter the pie tin and put 3 layers. Bring a large pan of lightly salted water to a gentle simmer and poach the snapper over a low to medium heat until just undercooked. crushed salt and freshly ground black pepper FENNEL SALAD: Combine fennel. When cool. The fish is best cooked just before serving. sliced thinly 1 tablespoon chopped fennel tops ¾ cup firmly packed lat-leaf parsley 2 small (180g) zucchini. Toss fish in flour mixture.au ¼ cup (35g) plain unbleached flour 4 (750g) fish fillets ¼ cup (60ml) olive oil FENNEL SALAD 3 baby (300g) fennel. mustard. remove the skin and flake the fish into a bowl. then place a filo square on top of this and then butter it lightly. Drain and set aside to cool. add dressing close to serving. Fish with Fennel Salad (serves 4) Preparation 15 minutes Cooking 20 minutes The fennel Salad can be prepared several hours ahead. www. Lightly brush the top with milk. fennel tops. Add dressing to fennel mixture. peeled and chopped finely ½ cup loosely packed coriander leaves ½ cup loosely packed flat-leaf parsley leaves very finely grated zest and juice of 1 lemon 2 tablespoons extra virgin olive oil sea salt and freshly ground pepper about 6-8 sheets low fat filo pastry 5g melted butter Preheat the oven to 1800c. lemon zest and juice. 4 medium snapper fillets 1 teaspoon ground cumin 1 teaspoon chilli flakes 1 large clove garlic. 65 . Heat oil in a large non-stick frying pan.Moroccan Fish Pie (makes 6 pies) The filling for these pies can also be used to make filo triangles or one large pie. Spoon some pie filling into the case. shake well. parsley and zucchini in a large bowl. Season flour with salt and pepper. juice. garlic.in batches.
(Though a smaller business may just direct you to a website.au Safe Food Queensland (SFQ) www.gov. choose the local grower. simply ask the stall holder if they have organic certification.au Tasmanian Organic Association (T. Properly register organic food is labelled as such.au .organicgrowers.com. Happy searching! Don’t know where to look when it comes to finding organic food? Here are some tips to help your search.massattack. Even if unlabelled in any manner. Other community groups such as Community Health Watch may also have information.P) Does not have a website There are stores around Australia that specialise in organic food. When browsing at markets.Swam Finding organic food See if there are any listed in your phone book or in tourist brochures of the region.organicfoodchain.com.org.australianorganic. which can be found at the following web addresses.nasaa. they will probably be eager to tell you.demeter.) In Australia there are seven recognised bodies that can award organic certification.com. Try to find out if there’s a voluntary Organic Food Network in your area that you can become a part of. grow your own as much as you can.com. They may even display the logo.au Bio-Dynamic Research Institute (BDRI) www. 66 www. If they don’t but the choice is between a local grower and a supermarket.qld. Organic Choice (www.O.org. The most ancient form of finding things out still works well! Of course.au) has a good database of organic food stores.au The National Association For Sustainable Agriculture Australia Ltd (NASAA) www.safefood. If they do.au Organic Food Chain (OFC) www.com.au Organic Growers Of Australia (OGA) www. Ask around. the retailers are required to have information available to customers on request about the organic certification of the products on sale. Australian certified organic (AOC) www.organicchoice.
Just before serving. toss to combine. sliced thinly 2cm piece fresh ginger. fish sauce. Spray the foil with oil. Prawn and Avocado Salad with Ginger Dressing (serves 4) Preparation 25 minutes Ginger Dressing can be made a day ahead. 1 kg medium cooked prawns 200g snow peas.com. Cooking 25 minutes The fish can be rubbed with the ginger mixture six hours ahead. if desired. salt and pepper to taste in a screw-top jar. Not suitable to freeze. extra 1 clove garlic. sliced 1 tablespoon fish sauce. sugar. extra ginger and garlic in a small bowl. crushed 2 tablespoons palm sugar 1 large red chilli. sliced GINGER DRESSING ¼ cup finely grated fresh ginger 1/3 cup (80ml) olive oil 2 tablespoons lemon juice ½ teaspoon white sugar salt and freshly ground pepper Peel and devein the prawns. with sides overlapping. rub into cuts in fish and all over surface. Salad is best made close to serving. shopped 100g baby spinach leaves 1 medium (250g) avocado. Make four deep slits diagonally across both sides of the fish. snow peas. shake well. do not cover top.6kg whole white fish cooking oil spray 2 limes. 1. Meanwhile. Fill the cavity of the fish with layers of lime and ginger.massattack. Bring foil up around sides of fish to catch cooking juices. Combine the prawns.au 67 . spinach and avocado in a large bowl. Add the ginger juice gradually. chives. Note: You can use 500g cooked chicken breast fillets instead of the prawns. lemon juice. reserve the juice. sliced thinly 1 tablespoon peanut oil 1 tablespoon fish sauce 2 tablespoons grated fresh ginger. www. Combine the olive oil. Place a large sheet of foil. Combine oil. spoon over fish and bake 5 minutes or until fish is browned and just cooked through. chilli. extra 1 tablespoon lime juice Preheat the oven to hot (2200C/2000C fan forced). sliced thinly 1 bunch chives. extra fish sauce and juice in a small bowl. in a large. GINGER DRESSING: Press the grated ginger between two spoons over a small bowl. add the Ginger Dressing to salad. Fish is best cooked just before serving. combine palm sugar. place fish on foil. discard ginger. to taste.Swam Ginger and Chilli Baked Fish (serves 4) Preparation 10 minutes. Bake in hot oven for about 20 minutes or until almost cooked through. shallow baking dish. Cut prawns in half lengthways.
Cut fish fillets in half horizontally and sandwich some spinach leaves between the two halves. Place parcels on a baking tray and bake for 10 minutes. Add to the salad ingredients and toss lightly. then drain. zested and juiced 1 small red chilli. sprinkle with zest and chilli and drizzle with olive oil. washed 1 lemon. tender part only. Drain on paper towel. fish sauce. Add the fried ingredients to the fish with the basil and coriander. cleaned salt and freshly ground pepper vegetable oil 1 lemon grass stalk. In a wok. When cool. Set aside to cool. discarding the bones and skin. heat a tablespoon of oil until hot but not smoking.com. Season with salt and pepper. Taste and add more fish sauce if necessary.massattack. Fry the lemon grass and lime leaves until softened. stirring constantly. Divide between bowls and scatter with shredded chillies and a little more toasted ground rice to serve. Add three or four tablespoons of oil to the wok and when hot. fold and crimp the edges of parchment paper together to enclose fish. Place each fillet on a piece of parchment paper. cut in 6cm lengths and shredded finely 4 kaffir lime leaves. Stir the lime juice. fry the garlic until crisp and golden. fish. Chilli and Lime (serves 4) 500g trout or white fleshed freshwater. 4 x 200g fillets white fish (such as snapper or John Dory) 1 cup baby English spinach leaves. Open parcels and serve fillets immediately in their cooking juice. then process to a powder in an electric spice mill. finely sliced 2 tablespoons extra virgin olive oil salt and pepper Preheat oven to 1900C. flake the flesh into a large bowl. ground rice and cayenne pepper together in a bowl. shredded very finely 6 cloves garlic.au . sugar. seeded and shredded finely Season the fish well with salt and pepper. To secure each parcel. such as barramundi. peeled and sliced ½ cup Thai basil leaves 68 www. Cooking 10 minutes. put on a plate and steam for 8 minutes over simmering water. ½ cup coriander leaves 5 tablespoons freshly squeezed lime juice 2 tablespoons fish sauce 2 teaspoons caster sugar 1 tablespoon toasted ground rice* ½ teaspoon cayenne pepper 2 mild red chillies.Swam Fish Baked in Parchment Paper (serves 4) Preparation 10 minutes. *Toast four tablespoons of uncooked rice in a hot pan until golden brown. squeeze over a little lemon juice. Fry the eschalots until crisp. then remove from the oil and drain on paper towel. Cool. Fish Salad with Lemon Grass.
peeled and chopped finely 1-2 tablespoons sea salt 4 pieces banana leaf**. Heat the vegetable oil in a pan and fry the onion over a low heat until it is softened but not browned.com. peeled 1 tablespoon finely chopped ginger 2 large green chillies. Serves 4 leaves more pliable for folding. Carefully wash the banana leaves. then soak for a few minutes in hot water.massattack. Coat each fish piece with the masala paste and place each on a banana leaf. Place the parcels in a steamer basket and steam over simmering water for about 20 minutes until the fish is cooked through. Remove the pan from the heat and stir in the green masala. urban renewal and revitalisation of the community. Green masala paste: 1 teaspoon Indian coriander seeds* 1 teaspoon green cardamom pods 3 cloves garlic. then set aside.Swam Green Masala Fish A masala (spice mixture) ground to a paste with aromatic fresh spices and herbs is known as a ‘wet’ masala. Untie the parcel and place one on each serving plate for opening at the table. Pound the ingredients for the masala paste with a pestle and mortar. *Also known as green coriander seeds. 69 Market Value . bio-diversity. adding sea salt to taste. purposeful and immensely satisfying diet. And while you munch happily. seeded and chopped Half cup shredded fresh or desiccated coconut juice of 2 limes 1 cup fresh coriander leaves 1 cup fresh mint leaves Fish: 2 tablespoons vegetable oil 1 brown onion. and with mustard seeds and curry leaves fried in a little mustard oil. these are oval in shape and are available at Indian food stores **Available from Asian food stores. large enough to wrap fish 4 fish cutlets or fillets To serve: shredded fresh coconut (optional) Fresh mint leaves Cooked rice mixed when warm with a little yoghurt. Serve with bowls of fresh coconut and mint leaves for sprinkling on top and with the rice on the side. food security. The fresh lemony flavour of this mixture marries perfectly with fish. natural food with flavour. consider some of the other salutary spinoffs of this simple concept: Sustainable agriculture. This will make the www. Fold the leaf over to form a parcel and tie with kitchen string. It’s a rich varied. gradually incorporating the fresh herb leaves as you pound.au Shop at farmers markets and taste the seduction of fresh.
Stir in the finely chopped capsicum and the chilli. Using a mortar and pestle. add to the mortar and crush into the paste. then drained Put the capsicums. drained and rinsed ¼ cup extra virgin olive oil. warm through. seeded 5 tablespoons fish sauce 1 tablespoon caster sugar 5 tablespoons lime juice vegetable or sunflower oil 4 spring onions (shallots). seeded and quartered 2 x 300g canned butter beans. Reheat the sauce and pour over the fish. Drain and put on a serving plate. Roughly chop four of the mild chillies. onion. seeded and chopped 5 large mid red chillies. plus 2 tablespoons 2 cloves garlic. then add two tablespoons of water. turning once. peeled. garlic. peeled and chopped 4 red bird’s eye chillies. peeled and chopped finely ¼ large red onion. peeled and sliced very finely lemon juice. until crisp (it will take 5-8 minutes depending on the size of the fish). pound the garlic. ginger and bird’s eye chillies with a teaspoon of salt to make a paste. such as snapper. Remove from the heat and leave until cool enough to handle. cleaned and tails left intact 1 small red chilli. peeled 5cm piece ginger. Stir in the fish sauce and sugar. refreshed in cold water. www. Mix together the butter beans. Pile the green beans and butter bean salad onto serving plates and top with the prawn and capsicum mixture. skin side up. to taste 2 tablespoons shredded basil 20g cultured butter 1kg green prawns. chopped finely 200g baby green beans. Heat the two tablespoons of olive oil and the cultured butter in a wide. salt. blanched. shredded lengthwise handful of mint leaves Score the fish four or five times with diagonal cuts through the flesh on both sides. green part only. lemon. heavy-based frying pan over a high heat. Peel away the skin.au 70 . Transfer to a small saucepan and simmer gently until syrupy. to taste salt and freshly ground black pepper. then remove from the heat.Crisp Mekong Fish (serves 4) Prawns with Roasted Capsicum and Butter Beans (serves 4) 750g whole fish. Pour oil into a large wok to a depth of 3-4cm. under a hot grill until they blacken. cleaned salt cloves from 1 bulb garlic. then stir in the lime juice and set aside. the quarter of a cup of oil. then slice four quarters into four strips. 3 large red capsicums. Heat the oil until hot but not smoking. basil and capsicum strips. pepper. Carefully slip in the fish (it will splutter) and fry. Add the prawns and sauté for a few minutes until just cooked.massattack. Very finely chop the remaining capsicum quarters.com. leaving them with a little texture. Season to taste. Shred the remaining mild chilli and scatter on top along with the spring onions and mint leaves. Rub all over with salt and set aside.
then add half the garlic and half the chilli. toss the remaining garlic and chilli with 3 tablespoons of oil. plus extra lemon wedges crusty bread Cut the heads off the octopus and discard.Swam Cooking Green Buying in bulk One great way to save money and make seasonal eating just that little bit easier is to buy produce in bulk. Stock up on meat. Bulk buying also benefits the environment because it cuts down on packaging. see if you can make a deal with your butcher to buy half a year’s worth of meat at one time so that you can store it and use it as you want. Drain and cut each tentacle into 6-10cm length pieces. Heat a little olive oil in a large heavy-based frying pan over a high heat. Preserve fruit and vegetables for the off season. but if you have the motivation it can be easily relearned. Allow to cool. depending on the preserving method. www. so be careful to moderate them more then you would normally. The small black beak should pop out and be discarded. Grilled Octopus with Garlic and Chilli (serves 4) 2 octopus (2-3kg each) extra virgin olive oil 4 cloves garlic. No more emergency drives to the store because you’ve run out of meat. Bottling of fruit and vegetables is an art that has been somewhat lost in recent generations. Squeeze over a wedge of lemon. a big factor when calculating energy costs. Wash the octopus thoroughly and place in a large heavy-based saucepan. leaves chopped roughly juice of 1 lemon. In a separate bowl. Set aside to marinate for at least 30 minutes. parsley and lemon juice. peeled and crushed or chopped very finely 2 teaspoons dried chilli flakes salt and freshly ground black pepper 1 large sweet red or white onion. Many recipes can be tweaked to use preserved food rather then fresh. then place in a bowl.com. Go to a farmers market during the peak of the harvesting season and buy up big on something you love.au 71 . then reduce the heat and gently simmer for 30-40 minutes until just tender. Push your thumb or finger into the body and push as if to turn it inside out. and your own preserves will always be better for you and for the environment then their prepackaged commercial equivalent. Cover with water and bring to the boil. peeled and chopped finely 1 large bunch flat-leaf parsley. then set aside.massattack. Add three tablespoons of oil to the bowl. Research carefully on how to preserve it. Keep in mind that there may be an increase in sucrose or sodium. then toss the octopus with the onion salad and serve with bread and lemon wedges. there’s nearly always a way! Preserved fruit and vegetables will never be quite as healthy as their fresh equivalents. then add the octopus and cook until just cooked through. the onion. and season to taste.
the gnawing ache inside for food!” -Lesley www. then combine with the cannellini beans. Quarter or halve the tomatoes and roast in a pre-heated 180ºC oven for about 20 minutes until cooked but not collapsing. LEMON VINAIGRETTE: 50ml lemon juice 250ml mild flavoured olive oil 1 small clove garlic. seeded and sliced small sprig fresh oregano 1 tablespoon cumin seed. Transfer to a small bowl. cleaned To make the lemon vinaigrette: in a small bowl. To make the bean salad: drain the beans. Rub the marinade all over the squid and set aside for 10-15 minutes. then cook the squid for 1-2 minutes until the flesh is opaque. Bring to the boil. peeled and cut into 4 pieces 1 clove garlic.au . shredded finely CALAMARI: 1 clove garlic. Drain into a bowl and discard the herbs and onion pieces. drizzle with the reserved lemon vinaigrette and serve immediately. mint. onion. Set aside to come to room temperature. Cut the squid body into two pieces and score with a sharp knife. I am just so grateful that at last I have found something that really works! Gone are the cravings for sweet carbs. chilli and oregano in a mortar and pestle. then mix in the cumin. While still hot. chopped very finely salt and freshly ground pepper to taste BEAN SALAD: 150g dried cannellini beans. Pile the bean salad on plates. top with the calamari. combine all the ingredients and set aside until ready to use. Stir in enough oil and lemon to make a thick paste. saffron and sugar. put in a saucepan and cover with cold water. soaked overnight in cold water 1 thyme sprig ½ small brown onion. then cut into 3cm lengths 4 mint leaves. then reduce the heat to a simmer and slowly cook for about 45-90 minutes (depends on the freshness of the beans) until tender. roasted and ground 2 tablespoons sweet paprika ¼ teaspoon toasted and crushed saffron 1 teaspoon caster sugar mild flavoured olive oil lemon juice. green beans. crushed 1 small bay leaf 4 vine ripened tomatoes 10 green beans. season to taste. Heat a little oil in a heavy-based frying pan over a high heat. Set aside to cool. and season to taste.Swam Moroccan-Spiced Calamari with Beans and Roast-Tomato Salad (serves 4) the thyme.com. Remove the tentacles from the squid and set aside. then stir in all but two tablespoons of the vinaigrette (reserve for the calamari). garlic and bay leaf. paprika. to taste 4 squid with tentacles. and parsley To cook the calamari: crush the garlic. shredded finely small handful flat-leaf parsley leaves. peeled 1 bird’s eye chilli. Add 72 “Thankyou so much.massattack. blanched and refreshed in cold water.
Tuna, Semi-Dried Tomatoes and Rocket Pasta
¼ cup plain flour salt and pepper 2 snapper fillets (about 250g each) olive oil, for frying 1 teaspoon sumac* lemon wedges FATTOUSH: 1 Lebanese cucumber, diced 1 red onion, peeled and diced ¼ cup chopped parsley 2 lemons, juiced 3 tablespoons extra virgin olive oil
Preheat oven to 180ºC. To make fattoush, roughly tear pita bread into 2cm pieces and spread over a baking tray. Bake for 5-10 minutes until crisp and golden. Remove to cool. Combine cherry tomatoes, cucumber, onion and parsley in a bowl. Add toasted pita pieces. Drizzle with lemon juice and olive oil, season with salt and pepper and toss well. Set aside. Heat a non-stick frying pan. Season flour with salt and pepper and place on a flat plate. Dip fish in seasoned flour to coat both sides. Add a little oil to the frying pan and pan-fry fish fillets for 2-3 minutes on each side (depending on thickness of fillets). Divide fattoush between 2 plates and top each with a fillet of smaller. Dust with sumac to taste. Serve with lemon wedges on the side.
*Sumac, a Middle Eastern spice, is available from supermarkets
500g Barilla dried casarecce pasta ¼ cup olive oil 2 cloves garlic, crushed 1 small red onion, halved and thinly sliced 125g semi-dried tomatoes, sliced 2 x 186g cans tuna in spring water, drained and flaked 1 bunch rocket, trimmed
Cook pasta in boiling water for 12 minutes or until tender. Meanwhile, heat a frypan over medium-high heat until hot. Add oil, garlic, onion, and semi-dried tomatoes. Cook, stirring often, for 1 to 2 minutes. Drain pasta, reserving ¼ cup water. Return pasta to pan. Add reserved water, tuna, and semi-dried tomato mixture. Season with salt and pepper. Toss gently over low heat for 1 minute. Add rocket leaves and toss until just wilted. Serve immediately. Note: to make semi-dried tomatoes, place halved roma tomatoes on a baking tray skinside down. Sprinkle with salt, sugar, olive oil, and herbs. Cook in 150ºC oven until roasted.
Red Mullet with Baby Leeks & Fennel
(serves 4-6 ) 1 red onion, peeled and diced finely 1 clove garlic, peeled and chopped finely 1 teaspoon brown mustard seeds finely grated zest and juice of 1 lemon 3-4 tablespoons extra virgin olive oil 12-18 fillets red mullet, skin on 2 small bulbs fennel, trimmed, halved and sliced finely, leaves reserved 12-18 baby leeks, trimmed and blanched good pinch of saffron threads, ground leaves from ½ bunch of watercress, washed and dried well ¼ cup pine nuts, toasted Mix the onion, garlic, mustard seeds, lemon zest and two tablespoons of the lemon juice in a bowl with three tablespoons of the olive oil. Mix well to combine. Place the mullet in a porcelain dish and pour over the marinade, making sure it is well covered and adding more olive oil if necessary. Set aside for about 30 minutes for the flavours to infuse. Place the fennel and its leaves in a bowl with the remaining lemon juice. Steep the saffron in three tablespoons of hot water and set aside. Heat a little olive oil in a large heavy-based frying pan and cook the fish in batches for about 2-3 minutes until just cooked through. Set aside in a warm place. Wipe out the pan. Working quickly, heat a little olive oil in the pan, then add the leeks, tossing to heat through. Add the saffron and toss to coat well. Return to the bowl and add the fennel, watercress and pine nuts. Add the remaining marinade to the pan and heat through and 74
add to the salad. Drizzle with a little extra virgin olive oil and season well or to taste with salt and pepper. Place on plates, top with two or three of the red mullet fillets and serve immediately.
Thai Seafood Salad
(serves 6-8) DRESSING: ½ cup lime juice
¼ cup fish sauce ¼ cup palm sugar 1-2 fresh red chillies, seeded and sliced finely 1 garlic clove, peeled and crushed 100ml lite coconut cream
SALAD: 28-30 large cooked prawns, peeled, cleaned and cut in half lengthwise 4 eschalots, peeled and sliced 1 lemon grass stalk, tender centre part only, sliced finely
3 kaffir lime leaves, shredded 150g shimeji mushrooms, trimmed (if not available, use oyster mushrooms) leaves from 1 bunch of mint 8 spring onions, cut into 2cm lengths
To make the dressing: put all the ingredients in a screw top jar and shake. To make the salad: just before serving, place all the salad ingredients in a bowl and toss together, then pile on to a large serving plate and pour over the dressing to taste. Serve immediately.
Spicy Fish Soup
2 red onions, peeled and chopped olive oil 4-6 garlic cloves, peeled and chopped finely 1 knob of ginger, peeled and grated 4 cups fish stock juice of 1-2 lemons 4 tablespoons tomato paste 2 teaspoons white sugar 1 large dried red chilli, seeded and torn into pieces salt and freshly ground black pepper 750g fish fillets*, skin on, cut into large pieces good handful of coriander leaves, chopped roughly
In a large pan over a medium heat, fry the onion in a little olive oil until soft and golden. Add the garlic and ginger and cook until aromatic. Stir in the fish stock, lemon juice, tomato paste, sugar and dried chilli, and season to taste. Bring to the boil and simmer for 10 minutes. Add the fish pieces, then immediately remove the pan from the heat (the stored heat will turn the flesh opaque). Divide the fish between four bowls, ladle over the soup and sprinkle with coriander leaves.
*Choose a mixture of seasonal fish, such as Atlantic salmon, ocean trout, blue eye, snapper, whiting, ling and flathead.
420g tin sardines in spring water 1 green onion, chopped 1 large green capsicum, chopped 1 large red capsicum, chopped 1 teaspoon freshly cracked black pepper 1 teaspoon salt flakes ¼ cup dry white wine ½ cup extra virgin olive oil 1 loaf sourdough bread, thinly sliced ¼ teaspoon smoked Spanish paprika Lemon wedges for serving
Drain sardines and add to bowl with onion and capsicum. Add pepper, salt, wine and olive oil. Stir. Sprinkle marinade over drained sardines, cover with plastic and place in fridge for about 2 hours so flavours can blend. Grill slices of bread until crispy, then place sardines and marinade onto the bread. Drizzle leftover marinade over the top. Sprinkle with smoked paprika (available at delis and specialised food stores) and serve with lemon wedges.
New Zealand Oysters with Shallot Vinegar
5 shallots (spring onions) 500ml (2 cups) red wine vinegar 4 oysters
Finely chop shallots and mix with the vinegar. Set aside for at least 3 hours before serving. Just before serving, use a teaspoon to carefully pour shallots and red wine vinegar over oysters.
76 www. cook onion in the extra knob of butter for 6-7 minutes. It’s important when straining the soup to push well to get all of the liquid and texture through. finely chopped 5g butter salt and ground white pepper 1kg leeks. cut into 8 equal portions 1 teaspoon chives In a large saucepan. Remove pan from heat and liquidise soup to a puree in batches. rinsed 600-750g salmon fillet. until softening without colouring. with soup ladled around. The fillets can now be presented in soup plates. thinly sliced. then add leeks. melt butter in a saucepan over low-to-medium heat. Cook on high heat. bringing back to the boil for a few minutes.com. To cook the salmon. place salmon in. then turn fillets over and remove from heat.massattack. Sprinkle with chives. skinned-side down. Season with salt and ground white pepper. then push through a sieve. Once gently bubbling. Add 900ml water and bring to the boil. skinned. and cook gently for 4-5 minutes. if you leave it to stand for a further 2-3 minutes.Swam Buttered Salmon with a Leek Veloute Soup (serves 8 as a starter) 1 large onion. Season with salt and pepper. The pan’s residual heat will finish cooking the fish. until leeks are tender.au . Season with salt.
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