Check out the PDF version of Beyond Mi Goreng here!

136 chickPeAS
7
LDHALL
ENTI
Equipment:
Large pot 3 Frying pan
Ingredients:
Ӯ 1 can of lentils, rinsed well
Ӯ 1 tsp cumin
Ӯ 3 cm fresh ginger, sliced
Ӯ 1/2 tsp garam masala
Ӯ 2 bay leaves
Ӯ 1/2 tsp chilli flakes
Ӯ 1 cinnamon stick
Ӯ 2 tbsp lemon juice
Ӯ 2 tbsp sunflower oil
Ӯ 1/2-1 tsp salt
Ӯ 1 large onion, finely chopped
Ӯ 1 tbsp chopped coriander leaves
Ӯ 2 cloves garlic, crushed
Ӯ Naan bread or pappadums, to serve
Ӯ 2 tsp turmeric
What to do:
Step 1. Place lentils, ginger, bay leaves and cinnamon in a large saucepan with
3 cups of cold water. Bring to the boil, reduce the heat to medium and simmer,
stirring to prevent sticking for 10-12 minutes. Discard spices and set aside.
Step 2. Heat the oil in a large frying pan over a medium heat. Add the onion and
cook for 3 minutes. Stir in the garlic, turmeric, cumin, garam masala and chilli
flakes and cook for a further minute or until fragrant- be careful not to burn the
spices. Stir in the lemon juice and season to taste with salt.
Step 3. Add the lentils to the pan and mix well. Cook for a further 3 minutes,
stirring constantly. Remove from the heat. Stir in coriander and serve hot with
naan bread or pappadums.
SourCe: kim meredith, FreSh Living - auguSt 2005, page 46
9
ingredientS
New
YOU ShOULd TRY
Ӯ
CouS CouS:
Ӯ
kangaroo: tasty, low in fat and environmentally sustainable. Grill a kanga steak
on the BBQ and serve pink for perfection
(See the roo vindaloo recipe page 12)
Ӯ
Ӯ
Ӯ
simple to use, cheap and
filling: what’s not to love
Ӯ
ChiCkpeaS: roast
for a snack, puree for
hummus (page 6), add to stews and soups
for body.
Ӯ
SoFt SheLLed Crab: try in sushi, rice paper
rolls or on its own. These are generally
Australian Blue Swimmer crabs which
have recently molted. When sourced from
QLD these are rated as a ‘better choice’ by
the Australia’s Sustainable Seafood guide.
Ӯ
Ӯ
Ӯ Quorn™ This is a brand which makes
a range of great meat replacement
options, easily available at supermarkets,
for vegetarians and vegans that are tasty
enough to even please meat eaters
Ӯ
Ӯ
Ӯ
Ӯ
Sauerkraut: pickled
cabbage. Grab some
on your next hotdog or add to mashed
potatoes for a hearty change.
11
Quinoa: everybody’s talking about this
super amazing nutritious grain, great
boiled or toasted.
kaLe: add
some to your next juice, stew,
salad or meal for extra special green
roughage. Also called cavello nero.
Ӯ
Free range pork beLLy: you don’t need
much and when cooked well it can make
a delicious and decadent treat. Get free
range from the supermarket or butcher.
pigs are intelligent and social animals.
Non free range pigs are confined indoors,
in concrete floored cells!
Ӯ
it’s delicious.
beetroot: pickled, fresh or roasted: it’s an
Australian favourite in salads and burgers.
enokitake (or enoki) muShroomS:
Sweet potatoeS:
goatS CheeSe: because
toFu: if you’re new to tofu try the firm
variety with Chinese salt and pepper
seasoning deep fried. Tofu tastes like
whatever your season it with and adds
protein to vegetarian dishes.
Ӯ
zuCChini FLowerS: stuff, batter or crumb,
shallow fry and munch away. These can be
hard to buy but easy to grow!
for a colour change
replace your normal potatoes with one of
these: great roasted or as chips or mash.
pomegranate SeedS: the easy way to get
these out is in a bowl of warm water: the
seeds sink to the bottom and everything
else floats. Try them in a salad.
like noodles, these cute mushrooms are
great added to salads, stir-frys and soups,
especially miso.
dark ChoCoLate: be adventurous and
try some chocolate without the milk. You
could even say it’s healthy...
QUINOA SALAD
with roasted
capsicum
Equipment:
Oven tray 3 Large frying pan (with a lid or cover) 3 Large bowl
Ingredients:
Ӯ 3 whole red capsicums
Ӯ 4 tsp of tamari, or soy sauce
Ӯ 1 ½ cups of quinoa
Ӯ 1 tsp salt
Ӯ 100 grams of snow peas
Trim off the ends and cut them into slices
Ӯ Sunflower oil or Olive oil
Ӯ 6 spring onions
Cut up into small pieces
Ӯ 3 cups of water
Ӯ 1 tsp of sesame oil
Ӯ 2 tsp of grated or minced garlic
Ӯ ¼ cup of white wine or rice vinegar
What to do:
Step 1 Heat oven to 200 degrees celsius. Place the whole capsicums in an oven tray and rub
with a little oil. Do not cover. Cook, turning occasionally until the skin is a little blackened
and soft.
Step 2 Once capsicums are roasted, transfer to a bowl and cover with cling film. Let them
cool while you complete steps 3 and 4. The skin and seeds will then be easy to remove and
discard. Slice capsicum into strips.
Step 3 Put the frying pan (preferably with lid) on the stove top, and turn the heat to
medium. Add a tablespoon of oil (olive oil or sunflower) and quinoa. Stir constantly, until the
quinoa starts to colour (may take around 5 to 7 minutes). Add garlic and keep stirring for
another minute. Add in the water and salt and bring the mixture to a boil.
Step 4 Stir the mixture, then cover the frying pan and continue to cook (low to medium heat)
until all the water is absorbed. This may take around 15 minutes. Do not stir during this time.
Step 5 Remove the frying pan from the heat and let the food stand (cool off ) for 5 minutes,
still with the lid covering the pan. Then add the snow peas, before letting the food stand for
another 5 minutes (keep lid on).
Step 6 While this is all happening, in a large bowl, whisk together two tablespoons of oil, the
tamari or soy sauce, vinegar and sesame oil. Then add the quinoa and snow peas, capsicum
and spring onions. Mix together well & serve.
thiS iS an adaptation oF a reCipe From: www.eatingweLL.Com
18
grow
Your own
19
heap eat
C
S
GUIDE
Wonderbao
RUSU Realfoods
Shop 4/19-37 a’beCkett Street
Tucked away in A’Beckett Street, Wonderbao
is an inspired takeaway option. With a menu
consisting of steamed buns with an assortment of fillings, both carnivores and herbivores will find something to satisfy their
cravings. The braised pork belly gua bao with
pickled mustard, coriander and crushed peanuts ($3.80) is a treat but those with a sweet
tooth should opt for the nai wong bao filled
with egg custard ($1.70).
rmit univerSity, 360 SwanSton Street
Building 8 • level 4
RMIT Student Union’s organic, fair-trade
vegetarian café is a one-stop shop for all your
healthy meals and snacks. Café co-ordinator
Lucy Stegley (with the help of dedicated
volunteers) serves affordable, nutritious food
and drinks made using sustainably grown and
produced certified organic, bio-dynamic, fairtrade and local ingredients. Make sure to try
the delicious smoothies!
1000 £ Bend
Miss Chu
361 Lt LonSdaLe Street
The coolest cafe/gallery/events/cinema space
in Melbourne with good quality meals for
about $10–$15 dollars, plus they’re licensed
and have free wi-fi! Check out the Saganaki
or ‘Roo $9 burger specials on Tuesdays.
2/297 exhibition Street
The undisputed queen of rice paper rolls,
Nga Chu has built an empire out of quality
Vietnamese food. Options aren’t restricted to
paper rolls (of which there are 6 delicious
varieties, from $7.50 to $13), there are also an
assortment of dumplings, salads, curries, noodle dishes and the customary pho. You can eat
in or take away (tip: use the iPhone app to
order ahead and avoid waiting).
20
THINK GLObAL
bUY LOCAL
iF you Can’t make it to a market, another great option iS to
have Fruit and veggie boxeS deLivered to your door - eaSy!
p www.organicempire.com.au
p www.ceresfairfood.org.au
p www.aussiefarmers.com.au
Organic Empire
CERES Fair Food
Aussie Farmers Direct
FArMer’S MArkeTS ArouNd MelbourNe
Ӯ inner SuburbS
collingwood childrens Farm Market
Flemington Farmers Market
Mt Alexander Secondary College
169-175 Mt Alexander Road, Flemington
Every Sunday, 9:00am–1:00pm
St Heliers Street, Abbotsford
2nd Saturday of every month, 8:00am–1:00pm
Ӯ eaStSide
Whitehorse Farmers Market
Gasworks Farmers Market
Gasworks Arts Park, 21 Graham Street, Albert Park
3rd Saturday of every month, 8:30am–1:00pm
Whitehorse Civic Centre
379-397 Whitehorse Road, Nunawading
Second Sunday of every month, 8am–1:00pm
Ӯ northSide
Bundoora Park Farmers Market
Fairfield Farmers Market
Bundoora Park, Plenty Road
The first Saturday of every month, from 8am–1pm.
Fairfield Primary School, Wingrove Street, Fairfield
3rd Saturday of every month, 9.00am–1.00pm
Preston Farmers Market
Corner Scotia and Oakover Roads, Preston
The fourth Saturday of every month
Ӯ SouthSide
Kingston Farmers Market
Ӯ weStSide
Yarraville Farmers Market
Veg Out Farmers Market
Sir William Fry Reserve (opposite Southland)
First Saturday of every month, 8am–12:30pm
Peanut Farm Reserve (right behind Veg Out,
and also behind Acland Street)
Yarraville Gardens, Corner Hyde and
Somerville Roads Yarraville
The fourth Saturday of every month
Winter: 9am–1pm | Summer: 8am–12pm
chaucer Street, St Kilda
First Saturday of each month, 8.30am–1pm
21
roughly 16 SPeArS
oF ASPArAguS
24
Soup 2:
Minestrone
Soup 3: Potato
eaSy to make oV or o VEG
Ӯ 20 grams butter
Ӯ 1 x 400 grams tin of diced tomatoes
and Leek o VEG
Ӯ 2 leeks (pale section only) thinly sliced
Ӯ 1 cup each of diced carrot,
celery and zucchini
Ӯ 1 kilo grams potatoes, peeled and chopped
Ӯ 1 cup of peas
Ӯ 3 cups of water
Ӯ 1 x 400 grams tin of rinsed
cannellini beans
Ӯ Fresh chives to serve
Ӯ 250 millilitres thin cream
Ӯ 1 cup of shell pasta
What to do:
Ӯ Cut leek in half lengthways so
that you can wash thoroughly
between the layers before slicing
Ӯ Small tub (2 tbsp) of tomato paste
Ӯ Optional: 4 free range rashes of bacon or
250 grams of pancetta diced (optional)
Ӯ Add leeks and butter to soup base
and on low heat stir until soft.
What to do:
Ӯ Add bacon (or pancetta), carrot
and celery to onion mix. Stir over
heat for a couple of minutes
Ӯ Add potatoes, stock (chicken) or
vegetable (for a vegan soup) and water
to pot, cook covered over low to medium
heat for 25–30 minutes (insuring it
only simmers) until potato is soft.
Ӯ Add tinned tomatoes and tomato paste
with the stock (beef ) and bring to the
boil. Cover, stirring occasionally for 25-30
minutes until carrots and celery are soft.
Ӯ Remove from heat and puree mix
with stick blender or mash thoroughly
with masher if no blender.
Ӯ Add pasta, peas and zucchini, bring
to the boil and boil for 10 minutes.
(you may need to add a little extra
stock here if the mixture is looking
too thick, the soup should be a little
thicker than milk but not like cream)
Ӯ Return to low heat and add cream
and salt and pepper to season, cook
for additional 5–10 minutes.
Ӯ Serve with freshly chopped chives.
Ӯ Add cannellini beans, cook for
a little longer (5 mins)
Ӯ Serve with crusty bread and a
sprinkling of parmesan.
27
Food SAFeTy
Getting food poisoning is no fun. Here are some ways that you can prevent a self-inflicted bout.
reFrigerATioN:
wheN To Throw Food ouT oF
The Fridge ANd iNTo The biN:
o Make sure your fridge is between 0º and
4ºC. There should be a temperature gauge in
the fridge.
SaLadS: 3 to 5 days
CoLd meat: From the deli: 3 to 5 days;
Packaged meat: as per use by date on package
o Put leftovers in the fridge within one or
two hours of cooking.
FreSh pouLtry (chicken): 1 to 2 days
FreSh beeF (steaks, chops etc.): 3 to 5 days
o Placing hot food in the fridge is not a
good idea - this can make the fridge too hot,
make some foods taste sour and encourage
bacteria to grow in your food.
minCed beeF/pork: 1 to 2 days
FreSh FiSh/SeaFood: 1 to 2 days
(can vary, depending on type)
deFroSTiNg:
Cooked meat/pouLtry/FiSh: 3 to 4 days
o Thawing meat in the refrigerator is the
safest option. Transfer food from freezer to
fridge, the night before you plan to cook.
opened JuiCe: 7 to 10 days
yoghurt: 7 to 14 days
o You can thaw food in the microwave
using defrost options - although letting food
defrost naturally is safer.
miLk: 7 days
Cooked riCe is a common cause of food
poisoning, because of a certain bacteria which
can be present. Store cooked rice in the fridge
for only 1–2 days maximum!
o If you forgot to do this the night before, or
you don’t have time, then you can cook frozen
meat. It just takes longer and may not taste as
good! (maybe go vego that night).
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