Something different to serve in these cool winter months. Kumera is also known as Orange Sweet Potato
Kumara and Orange Mash
Ingredients:
750g kumara, peeled and cut into chunks
1 cup orange juice
1 cinnamon stick
1 Tbsp butter/nuttlex/margarine
Method:
1. Place kumara, orange juice and cinnamon stick in a saucepan and cook, covered for 10 minutes.
2. Remove lid and continue cooking until liquid is evaporated and kumara is soft (take care it does not burn).
3. Remove and discard cinnamon stick.
4. Mash kumara, adding butter/nuttlex/margarine, and serve hot.
Source: Stanton, R. (2000) Vegetables, Allen & Unwin: St Leonards.
Serves: 4
Rating: 4
Sunday 14 June 2009
Carrot and Orange Soup
A warming winter soup with protective properties from its rich supply of vitamins. Contains protein, iron, zinc and calcium, is an excellent source of vitamins A & C, and is a good source of niacin and potassium.
Carrot and Orange Soup
Ingredients:
2 tsp olive oil
1 leek, washed and sliced
1 clove garlic, crushed
1/2 tsp dried sage
800g carrots, scrubbed and chopped (no need to peel)
1.5 cups of orange juice
2.5 cups vegetable stock
3 bay leaves
1/2 cup natural yoghurt (can be replaced with Tofutti's brand of Vegan cream "cheese" or sour "cream)
1 Tbsp chopped chives
Method:
1. Heat oil in a large saucepan and add the leek, garlic and sage. Cover and allow to sweat over a gentle heat for 5 minutes.
2. Add carrots, orange juice, stock and bay leaves, bring to the boil, cover and simmer for 15 minutes or until carrots are tender.
3. Puree soup in batches. Reheat, and serve topped with a dollop of yoghurt (or Tofutti replacement) and a sprinkle of chives.
Source: Stanton, R. (2000) Vegetables, Allen & Unwin: St Leonards.
Serves: 4
Rating: 4
Carrot and Orange Soup
Ingredients:
2 tsp olive oil
1 leek, washed and sliced
1 clove garlic, crushed
1/2 tsp dried sage
800g carrots, scrubbed and chopped (no need to peel)
1.5 cups of orange juice
2.5 cups vegetable stock
3 bay leaves
1/2 cup natural yoghurt (can be replaced with Tofutti's brand of Vegan cream "cheese" or sour "cream)
1 Tbsp chopped chives
Method:
1. Heat oil in a large saucepan and add the leek, garlic and sage. Cover and allow to sweat over a gentle heat for 5 minutes.
2. Add carrots, orange juice, stock and bay leaves, bring to the boil, cover and simmer for 15 minutes or until carrots are tender.
3. Puree soup in batches. Reheat, and serve topped with a dollop of yoghurt (or Tofutti replacement) and a sprinkle of chives.
Source: Stanton, R. (2000) Vegetables, Allen & Unwin: St Leonards.
Serves: 4
Rating: 4
Green Cabbage with Poppy Seeds
An excellent source of vitamin C and provides some protein, iron and calcium.
Green Cabbage with Poppy Seeds
Ingredients:
2 tsp olive oil
6 cups shredded savoy or sugarloaf (green) cabbage
1/4 cup apple juice
2 tsp finely grated lemon peel
3 tsp poppy seeds
Method:
1. Heat olive oil in a medium-sized saucepan. Add cabbage, apple juice and lemon peel, cover and cook over medium heat for 4 minutes, stirring once or twice.
2. Add poppy seeds and toss well to combine. Serve immediately.
Source: Stanton, R. (2000) Vegetables, Allen & Unwin: St Leonards.
Serves: 4
Rating: 4
Green Cabbage with Poppy Seeds
Ingredients:
2 tsp olive oil
6 cups shredded savoy or sugarloaf (green) cabbage
1/4 cup apple juice
2 tsp finely grated lemon peel
3 tsp poppy seeds
Method:
1. Heat olive oil in a medium-sized saucepan. Add cabbage, apple juice and lemon peel, cover and cook over medium heat for 4 minutes, stirring once or twice.
2. Add poppy seeds and toss well to combine. Serve immediately.
Source: Stanton, R. (2000) Vegetables, Allen & Unwin: St Leonards.
Serves: 4
Rating: 4
Red Cabbage Rolls
This dish looks very pretty and may appeal to those who do not like "vegies".
It contains 5g of protein and is an excellent source of Vitamins A & C, as well as being a good source of potasium, Vitamin B1, iron and zinc.
Red Cabbage Rolls
Ingredients:
8 red cabbage leaves
1 cup water
1 cup apple juice
2 Tbsp wine vinegar
2 tsp honey
Filling:
1 cup cooked rice
1 carrot, grated
1 Lebanese cucumber, cut into thin strips
1/2 cup chopped fresh mint
2 Tbsp soy sauce
2 Tbsp sunflower seeds
Method:
1. Remove the coarse centre rib from each cabbage leaf. In a large saucepan, combine the water, apple juice, vinegar and honey, and bring to the boil. Add 2 cabbage leaves and allow them to cook for 1-2 minutes. Remove, then repeat with the remaining leaves.
2. Combine all the filling ingredients and mix well. Place spoonful of this mixture on each cabbage leaf and roll up to form a firm parcel, tucking in edges as you go.
3. Serve cold or place the rolls in an oiled shallow ovenproof dish, cover and heat in a moderate oven for 10 minutes.
Source: Stanton, R. (2000) Vegetables, Allen & Unwin: St Leonards.
Serves: 4
Rating: 4
It contains 5g of protein and is an excellent source of Vitamins A & C, as well as being a good source of potasium, Vitamin B1, iron and zinc.
Red Cabbage Rolls
Ingredients:
8 red cabbage leaves
1 cup water
1 cup apple juice
2 Tbsp wine vinegar
2 tsp honey
Filling:
1 cup cooked rice
1 carrot, grated
1 Lebanese cucumber, cut into thin strips
1/2 cup chopped fresh mint
2 Tbsp soy sauce
2 Tbsp sunflower seeds
Method:
1. Remove the coarse centre rib from each cabbage leaf. In a large saucepan, combine the water, apple juice, vinegar and honey, and bring to the boil. Add 2 cabbage leaves and allow them to cook for 1-2 minutes. Remove, then repeat with the remaining leaves.
2. Combine all the filling ingredients and mix well. Place spoonful of this mixture on each cabbage leaf and roll up to form a firm parcel, tucking in edges as you go.
3. Serve cold or place the rolls in an oiled shallow ovenproof dish, cover and heat in a moderate oven for 10 minutes.
Source: Stanton, R. (2000) Vegetables, Allen & Unwin: St Leonards.
Serves: 4
Rating: 4
Chinese Broccoli with Seseame Seeds
Whoever decided that Popeye should eat English spinach to become strong really didn't have a clue about the nutritional value of that vegetable. Spinach contains a lot of iron, it is true, but the majority of it is unable to be accessed and utilised by the body.
Chinese vegetables, however, like bok choy, chinese broccoli or choy sum, are high in easily used and digested iron.
This entire dish also contains 4.5g protein, only 400 kj, and is an excellent source of vitamins A & C
Chinese Broccoli with Seseame Seeds
Ingredients:
2 Tbsp sesame seeds
2 tsp sesame oil
2 cloves garlic (crushed)
2 tsp chopped fresh ginger
1 bunch Chinese broccoli
2 Tbsp vegetarian mushroom oyster sauce
3 Tbsp water
1 tsp cornflour
Method:
1. Heat a wok over a moderate heat, add the sesame seeds and brown them, stirring often to prevent burning. Tip them out onto a plate.
2. Pour the sesame oil into the hot wok and add the garlic, ginger and broccoli. Stir fry for 2 minutes, add the mushroom oyster sauce and 1 Tbsp of the water, stirring once.
3. Combine cornflour and water, and add to wok, stirring.
4. Sprinkly with seame seeds and serve immediately.
Serves: 4
Rating: 4
Source: Rosemary Stanton's (2000) book, "Vegetables" - available through Allen & Unwin.
Chinese vegetables, however, like bok choy, chinese broccoli or choy sum, are high in easily used and digested iron.
This entire dish also contains 4.5g protein, only 400 kj, and is an excellent source of vitamins A & C
Chinese Broccoli with Seseame Seeds
Ingredients:
2 Tbsp sesame seeds
2 tsp sesame oil
2 cloves garlic (crushed)
2 tsp chopped fresh ginger
1 bunch Chinese broccoli
2 Tbsp vegetarian mushroom oyster sauce
3 Tbsp water
1 tsp cornflour
Method:
1. Heat a wok over a moderate heat, add the sesame seeds and brown them, stirring often to prevent burning. Tip them out onto a plate.
2. Pour the sesame oil into the hot wok and add the garlic, ginger and broccoli. Stir fry for 2 minutes, add the mushroom oyster sauce and 1 Tbsp of the water, stirring once.
3. Combine cornflour and water, and add to wok, stirring.
4. Sprinkly with seame seeds and serve immediately.
Serves: 4
Rating: 4
Source: Rosemary Stanton's (2000) book, "Vegetables" - available through Allen & Unwin.
Pumpkin Scones
Not quite Flo Bjelke Peterson's version, but still good.
This is adapted from a recipe in Rosemary Stanton's (2000) book, creatively entitled, "Vegetables" and available through Allen & Unwin.
The secret is to steam the pumkin (not boil it) and mash it thoroughly, making sure it is a dry as possible: if it is too wet, the scones will be heavy.
Pumpkin Scones
Ingredients:
2.5 cups plain white flour
3 tsp baking powder
2 tsp mixed spice powder
1 Tbsp sugar
1 Tbsp butter/nuttlex/margarine, melted
1 cup cold mashed pumpkin (preferably butternet)
1/4 cup milk/soy milk
Method:
1. Preheat oven to 200*C.
2. Sift flour, baking powder & spice into a bowl.
3. Add sugar and mix thoroughly.
4. Make a well in the centre and add butter/nuttlex/margarine, pumpkin & milk/soy milk. Mix will. You can add a little more flour if necessary to form a soft dough (the exact amount of flour and milk/soy milk will depend on the moisture level of the pumpkin).
5. With floured hands, pat the dough out to about 2.5 cm thick and cut into rounds using a scone cutter, a floured glass, or even just pull it apart by hand.
6. On a greased baking tray, start by placing one of the scones in the middle, then closely place the others around it, almost in a centric pattern. They need to be close together or they will spread out an flatten.
7. Brush the tops with a little extra milk/soy milk, and bake for 15 minutes or until golden-brown.
8. Enjoy while warm, split and topped with jam or marmalade.
Makes: 14-18
Rating: 4
This is adapted from a recipe in Rosemary Stanton's (2000) book, creatively entitled, "Vegetables" and available through Allen & Unwin.
The secret is to steam the pumkin (not boil it) and mash it thoroughly, making sure it is a dry as possible: if it is too wet, the scones will be heavy.
Pumpkin Scones
Ingredients:
2.5 cups plain white flour
3 tsp baking powder
2 tsp mixed spice powder
1 Tbsp sugar
1 Tbsp butter/nuttlex/margarine, melted
1 cup cold mashed pumpkin (preferably butternet)
1/4 cup milk/soy milk
Method:
1. Preheat oven to 200*C.
2. Sift flour, baking powder & spice into a bowl.
3. Add sugar and mix thoroughly.
4. Make a well in the centre and add butter/nuttlex/margarine, pumpkin & milk/soy milk. Mix will. You can add a little more flour if necessary to form a soft dough (the exact amount of flour and milk/soy milk will depend on the moisture level of the pumpkin).
5. With floured hands, pat the dough out to about 2.5 cm thick and cut into rounds using a scone cutter, a floured glass, or even just pull it apart by hand.
6. On a greased baking tray, start by placing one of the scones in the middle, then closely place the others around it, almost in a centric pattern. They need to be close together or they will spread out an flatten.
7. Brush the tops with a little extra milk/soy milk, and bake for 15 minutes or until golden-brown.
8. Enjoy while warm, split and topped with jam or marmalade.
Makes: 14-18
Rating: 4
Thursday 4 June 2009
Addas Polow
This dish is loosely based on a recipe from Margaret Shaida's excellent cookbook, The Legendary Cuisine of Persia. http://www.cuisine.com.au/recipe/addas-polow
It takes a while to prep, but is worth it.
Addas Polow
Ingredients:
500 g basmati rice, washed
120 g green lentils
1/2 tsp turmeric
100 ml vegetable oil
60 g sultanas, soaked in warm water for 20 minutes
120 g stoned dates, sliced
1 small onion, sliced
2 cloves garlic, minced
5 cm cinnamon stick
2 tbsp butter or nutlex or margarine
1 bunch spinach, stemmed, washed, blanched and dried
sea salt and freshly ground black pepper
crisp-fried shallots to garnish
Method:
1. Soak the washed rice in water for about two hours.
2. In a separate container, soak the lentils for one hour. Drain, cook lentils in a saucepan with sufficient water to cover until tender, about five minutes. Add salt to taste and drain well. Set aside.
3. Drain water from the rice and add to a pot and cover with fresh water 2 cm above the rice. Add turmeric and salt to taste. Bring to a boil over medium heat, then turn heat to very low, cover pot and transfer to a simmer mat and leave to cook for 15 minutes. Turn off heat and leave another five minutes. Uncover and fluff gently with a fork.
4. Meanwhile, in a frying pan, add the oil and briefly fry the dates with the sultanas. Remove with a slotted spoon and put aside.
5. In the same oil, fry onions, garlic and cinnamon over gentle heat until fragrant. Remove and toss with date mixture.
6. Before serving, heat butter/margarine/nutlex and fry spinach briefly. Sprinkle with salt and pepper.
7. Mix rice gently with lentils, date mixture, spinach, garnish liberally with fried shallots and serve.
Serves: 6-8
Rating: 4/5
It takes a while to prep, but is worth it.
Addas Polow
Ingredients:
500 g basmati rice, washed
120 g green lentils
1/2 tsp turmeric
100 ml vegetable oil
60 g sultanas, soaked in warm water for 20 minutes
120 g stoned dates, sliced
1 small onion, sliced
2 cloves garlic, minced
5 cm cinnamon stick
2 tbsp butter or nutlex or margarine
1 bunch spinach, stemmed, washed, blanched and dried
sea salt and freshly ground black pepper
crisp-fried shallots to garnish
Method:
1. Soak the washed rice in water for about two hours.
2. In a separate container, soak the lentils for one hour. Drain, cook lentils in a saucepan with sufficient water to cover until tender, about five minutes. Add salt to taste and drain well. Set aside.
3. Drain water from the rice and add to a pot and cover with fresh water 2 cm above the rice. Add turmeric and salt to taste. Bring to a boil over medium heat, then turn heat to very low, cover pot and transfer to a simmer mat and leave to cook for 15 minutes. Turn off heat and leave another five minutes. Uncover and fluff gently with a fork.
4. Meanwhile, in a frying pan, add the oil and briefly fry the dates with the sultanas. Remove with a slotted spoon and put aside.
5. In the same oil, fry onions, garlic and cinnamon over gentle heat until fragrant. Remove and toss with date mixture.
6. Before serving, heat butter/margarine/nutlex and fry spinach briefly. Sprinkle with salt and pepper.
7. Mix rice gently with lentils, date mixture, spinach, garnish liberally with fried shallots and serve.
Serves: 6-8
Rating: 4/5
Coconut Rice
Coconut Rice
Ingredients:
2 tsp sunflower oil
1 tsp mustard seeds
2 tsp split red lentils
225g brown rice
25g dessicated coconut
2 cups of water
salt to taste if required
Method:
1. Wash and drain the rice. Heat the oil in a large pan, then add the mustard seeds and lentils, and cook until the seeds pop. Add the rice and cook, stirring, until the rice is transparent and the lentils have turned pale yellow.
2. Add the coconut and water. Bring to the boil, then place the lid on tightly. Reduce the heat to low, and leave for about 40 minutes until the rice is done.
NOTE: If you don't take the lid off, and the heat is kept low, then the rice shouldn't stick and you'll end up with perfectly dry rice. If your nerve fails you, and you feel you have to check, some of the steam will come out, so put a little more boiling water in.
Source: http://www.earth.li/~kake//cookery/
Serves: 4
Rating: 4/5
Ingredients:
2 tsp sunflower oil
1 tsp mustard seeds
2 tsp split red lentils
225g brown rice
25g dessicated coconut
2 cups of water
salt to taste if required
Method:
1. Wash and drain the rice. Heat the oil in a large pan, then add the mustard seeds and lentils, and cook until the seeds pop. Add the rice and cook, stirring, until the rice is transparent and the lentils have turned pale yellow.
2. Add the coconut and water. Bring to the boil, then place the lid on tightly. Reduce the heat to low, and leave for about 40 minutes until the rice is done.
NOTE: If you don't take the lid off, and the heat is kept low, then the rice shouldn't stick and you'll end up with perfectly dry rice. If your nerve fails you, and you feel you have to check, some of the steam will come out, so put a little more boiling water in.
Source: http://www.earth.li/~kake//cookery/
Serves: 4
Rating: 4/5
Sweet Potato, Apple and Leek Bake
Very yummy as a side dish to something like a vege schnitzel or a fry up of mushrooms (or anything else really), or as a light meal of its own with a side salad.
Sweet Potato, Apple and Leek Bake
Ingredients:
1 large sweet potato, peeled
3 medium apples, peeled
1 large leek
2 tbsp olive or sunflower oil
1 tbsp Dijon (or honey dijon) mustard
1 tbsp brown sugar
1 tsp black pepper
handful of pecans or walnuts
Method:
1. Slice sweet potatoes, apples and leek in 1/2cm thick slices.
2. Mix together oil, mustard, sugar and pepper. Add to vegetables and apples and toss.
3. Put in baking dish, scatter the nuts and bake uncovered at 180°C for approximately 30 minutes until cooked through.
NOTE: You can easily double the ingredients in step 2 as it will make a better coating of all the other ingredients.
Serves: 2-4.
Rating: 5/5
Sweet Potato, Apple and Leek Bake
Ingredients:
1 large sweet potato, peeled
3 medium apples, peeled
1 large leek
2 tbsp olive or sunflower oil
1 tbsp Dijon (or honey dijon) mustard
1 tbsp brown sugar
1 tsp black pepper
handful of pecans or walnuts
Method:
1. Slice sweet potatoes, apples and leek in 1/2cm thick slices.
2. Mix together oil, mustard, sugar and pepper. Add to vegetables and apples and toss.
3. Put in baking dish, scatter the nuts and bake uncovered at 180°C for approximately 30 minutes until cooked through.
NOTE: You can easily double the ingredients in step 2 as it will make a better coating of all the other ingredients.
Serves: 2-4.
Rating: 5/5
Wednesday 3 June 2009
Corn and Quinoa Soup
Quinoa is native to the upper Andes of Bolivia, Peru, and Ecuador, and is a grain/cereal that can be bought in almost any supermarket and health food store. Woolworths certainly stocks it!
Its protein content is 12-18% which is higher than meat. The proteins quinoa produces are a well-balanced mix that is superior to any other grain. It's also a good source of calcium, phosphorus, magnesium and iron. When cooked, it has a slightly nutty flavour to it.
This dish has a very light flavour and would be good for all times of the year.
Ingredients:
2 Tbsp oil
1 large leek, diced
3 cloves garlic, minced
1 inch (2.5cm) piece cinnamon stick
1 tsp ground corriander
1 bay leaf
1 cup diced zucchini
6 cups vegetable stock
1 cup quinoa grain
1/2-1 bunch shallots, diced
1 cup corn kernels
1/3 cup lemon juice
1/3 cup fresh parsley (or corriander), minced
salt and pepper to taste
avacado (optional)
tortilla bread (crisped in the oven a little)
Method:
1. Heat oil in a large saucepan. Saute leek, garlic, cinnamon, coriander and bay leaf for 15 minutes until the leek is tender.
2. Add zucchini. Saute another 5 minutes.
3. Add vegetable stock and stir in the quinoa. Simmer for 15-20 minutes until the quinoa is tender.
4. Add the shallots, corn, lemon and parsley, stirring well.
5. Remove cinnamon stick and bay leaf.
6. Slice avacado (1/4-1/2 an avacado per person is fine) into the bottom of the soup bowl and spoon soup over it. Serve with crisped up tortilla bread.
Serves: 5-6
Rating: 4.5/5
Its protein content is 12-18% which is higher than meat. The proteins quinoa produces are a well-balanced mix that is superior to any other grain. It's also a good source of calcium, phosphorus, magnesium and iron. When cooked, it has a slightly nutty flavour to it.
This dish has a very light flavour and would be good for all times of the year.
Corn and Quinoa Soup
Ingredients:
2 Tbsp oil
1 large leek, diced
3 cloves garlic, minced
1 inch (2.5cm) piece cinnamon stick
1 tsp ground corriander
1 bay leaf
1 cup diced zucchini
6 cups vegetable stock
1 cup quinoa grain
1/2-1 bunch shallots, diced
1 cup corn kernels
1/3 cup lemon juice
1/3 cup fresh parsley (or corriander), minced
salt and pepper to taste
avacado (optional)
tortilla bread (crisped in the oven a little)
Method:
1. Heat oil in a large saucepan. Saute leek, garlic, cinnamon, coriander and bay leaf for 15 minutes until the leek is tender.
2. Add zucchini. Saute another 5 minutes.
3. Add vegetable stock and stir in the quinoa. Simmer for 15-20 minutes until the quinoa is tender.
4. Add the shallots, corn, lemon and parsley, stirring well.
5. Remove cinnamon stick and bay leaf.
6. Slice avacado (1/4-1/2 an avacado per person is fine) into the bottom of the soup bowl and spoon soup over it. Serve with crisped up tortilla bread.
Serves: 5-6
Rating: 4.5/5
Binah Balls
"Binah" is a Hebrew word associated with the feminine aspect of knowledge and understanding. It's easy to see why these are called "Binah" balls, when you consider the protein, calcium and vitamins they are packed with!
NOTE: If possible, use a food processor to grind and chop all the ingredients. If you are doing so, start with the dried ingredients first (i.e. from sunflower seeds) and work your way up to the figs. If you are doing it all by hand, it doesn't matter which order you do it in.
Binah Balls
Ingredients:
1 cup of finely chopped dried figs
1 cup of finely chopped dates
1 cup of finely chopped dried apricots
1 cup of finely chopped mixed dried fruit
1/2 cup of ground almonds
1/2 cup of ground pepitas (shelled pumpkin seeds)
1/2 cup of ground sunflower seeds
desicated coconut (as much as is required)
Method:
1. Combine all the ingredients together and mix well.
2. Roll the mixture into balls about 2-3 cm in diameter.
3. Roll in desicated coconut to cover.
4. Chill and serve!
Source: www.vivalavegan.net
Makes: about 40 balls
Rating: 4.5/5
NOTE: If possible, use a food processor to grind and chop all the ingredients. If you are doing so, start with the dried ingredients first (i.e. from sunflower seeds) and work your way up to the figs. If you are doing it all by hand, it doesn't matter which order you do it in.
Binah Balls
Ingredients:
1 cup of finely chopped dried figs
1 cup of finely chopped dates
1 cup of finely chopped dried apricots
1 cup of finely chopped mixed dried fruit
1/2 cup of ground almonds
1/2 cup of ground pepitas (shelled pumpkin seeds)
1/2 cup of ground sunflower seeds
desicated coconut (as much as is required)
Method:
1. Combine all the ingredients together and mix well.
2. Roll the mixture into balls about 2-3 cm in diameter.
3. Roll in desicated coconut to cover.
4. Chill and serve!
Source: www.vivalavegan.net
Makes: about 40 balls
Rating: 4.5/5
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