walk, grown, flown, swam recipe book

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© 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.

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!

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Welcome to a Fresh Approach to Healthy, Wholesome Foods.

At Mass Attack™ we believe in real food. That’s why we’ve taken the time to categorize and list over 500 foods that are specific to your hormonal needs. We encourage you to uphold the concept of using the freshest, rawest ingredients in all your cooking. The recipes to follow provide a basic structure and outline ways for you to apply your food tables. Obviously we can’t write a cookbook for everyone. However, with some gentle massaging, you will be able to adapt the recipes to suit your profile.

We encourage you to aim for better produce quality, and believe you should strive for inspiration for better health. The recipes following provide an abundance of tempting meals. With these ideas, you are guaranteed never to be hungry or bored with your food again. Become a hunter and gatherer, look for new products and enjoy fabulous new foods!

Never has there been more choice of fresh produce, from organically grown rocket to French style salad leaves. Not that I’m one to eat something just because it has a vast list of minerals and vitamins, 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. Seek real food with flavour. Seek out farmers markets in your area, and get creative with your cooking. Visit www.farmersmarkets.org.au for more information.

We believe that food should never be too complicated. All the recipes we’ve put together over the years are simple enough for you to want to make them. It helps that they’re delicious too!

For your convenience, this cook book is divided into four sections:

Walked page 5Grown page 17Flown page 45Swam page 59

Aside from creating a base from which to organise your perfect meal plans, they complement the Mass Attack™ program principles. Used in conjunction with your specific program, ‘Walked, Grown, Flown, Swam’ offers suggestions to begin to awaken your tastebuds and delight the senses.

Enjoy!

Narelle Stegehuis, ND

5

Walk

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It’s a Sunday Lunch . . . From paddock to plate

http://www.massattack.com.au

Walked

www.massattack.com.au6

Roast Anchovy Lamb with Rosemary(serves 4-6)

50g can good quality anchoviesleaves from 3 rosemary springs, chopped roughly1 small red onion, peeled and diced finely 1 leg of lamb, butterflied & excess fat trimmed offfreshly cracked pepperolive oil12 giant garlic cloves*, peeled if desired½ cup olives, stoned red wine vinegar

TO SERVE:Caper, Parsley, Preserved Lemon Sauce (recipe follows)

Drain the anchovy oil from the can into a small bowl. Chop the anchovies roughly and add to the bowl with the rosemary and the onion. Place the lamb in a large bowl and pour over the anchovy mixture, rubbing it all over the meat, then season generously with pepper. Cover and set aside for at least 30 minutes so the flavours can develop. Preheat the oven to 1800C.

Put the garlic in a medium saucepan, cover with water and bring to the boil. Repeat the process in three changes of water, then drain. Place the lamb, fat side up, in a large oiled baking dish and scatter the garlic cloves around it. 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. Add the olives, then transfer the lamb, garlic and olives to a carving tray and set aside to rest.

Meanwhile, drain the fat from the baking dish and deglaze the dish with a little of the vinegar.

TO SERVE:Slice the lamb into thick pieces. Spoon the celeriac puree onto warm serving plates, top with lamb and spoon over some pan juice. Serve with the garlic and olives, and the caper, parsley, preserved lemon sauce.

Cooking GreenEating seasonal

Thanks to developments in growing methods such as hydroponics and modified crops as well as international trade agreements; most food is now

available to you all year round. Nice as it is to be able to enjoy fresh summer fruits in the middle of winter, this is not a sustainable practice. Importing foods from overseas to substitute out of season crops requires a tremendous amount of energy, in everything from fuel

to man power. Try and eat with the seasons. Find out what is being grown locally and when it’s being harvested. Each turn of the year will bring a new crop of different fruit and vegetables, bringing variety to your table and making food selection more

interesting. You will taste the difference too. 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.


Walked

www.massattack.com.au 7

Pan-Fried Lamb with Garlic, Orange Zest and Fennel Seed(serves 4)

1 teaspoon cracked peppera good pinch of sea salt1 clove garlic, peeled and choppedfinely grated zest of 1 orange2 teaspoons fennel seeds8-10 lamb loin filletsextra-virgin olive oilbutter200 snake beans, boiled until cooked apple-cider vinegar or red-wine vinegar200g sugar snap peas, blanched, drained.

Mix together the pepper, salt, garlic, orange zest and fennel seeds and blend or pound with a mortar and pestle. Rub the lamb with a little olive oil and roll in the spice mixture.Heat a little oil in a large, heavy-based frying pan and sear the fillets all over on a high heat. Reduce the heat to low and cook until medium-rare, about 3 minutes each side. Transfer the lamb to a warm dish, cover and set aside.Deglaze the pan with a little vinegar. Mix the sugar snap peas and snake beans in a bowl, then arrange on warmed plates. Slice each lamb fillet on an angle in 3 pieces and place on top of the peas and beans. Drizzle over the pan juice and serve immediately.

Herbed Lamb Skewers(serves 6)

¾ Cup white wine2 tablespoons lemon juice2 tablespoons olive oilfreshly ground black pepper1 teaspoon sugar1 clove garlic, peeled and crushed1 small onion, peeled and chopped finely 1 dried bay leaf, crumbled3 tablespoons chopped fresh herbs (such as rosemary, oregano or parsley)1kg boneless lamb from shoulder or leg, trimmed and cubedbutton mushrooms

TO SERVE:1 x 200g tub low fat yoghurtA handful of mint, chopped1 teaspoon ground cumin

Combine the marinade ingredients in a ceramic bowl, add the lamb and stir together well. Cover and marinade for several hours in the refrigerator, stirring occasionally. Soak the skewers for at least 30 minutes to stop them from burning on the barbecue.To cook, remove the lamb from the marinade, reserving the mixture for basting. Thread the lamb onto skewers, adding mushrooms every 2-3 pieces of meat. Cook under a preheat grill or on a barbecue until the lamb is just cooked and still a little pink, basting occasionally with the marinade.

TO SERVE: Combine the yoghurt, mint and cumin and serve with the lamb.

AromaticHerbs


Walked


Middle Eastern Style Eggplant with Lamb(serves 4)750g eggplant2 teaspoons sea salt2 teaspoons ground cumin3 teaspoons sweet paprika1 teaspoon freshly ground black pepper1 ½ teaspoons ground coriander¼ teaspoon turmeric4 large cloves garlic, peeled and finely chopped½ cup extra-virgin olive oil4 x 250g lamb mini roasts rubbed with a mixture of 1/3 cup olive oil, the juice and zest of 1 lemon, 3 cloves chopped garlic and thyme leaves1-2 tablespoons lemon juice3 tablespoons finely chopped coriander1 ½ teaspoons sea salt2 medium tomatoes, seeded and sliced into thin strips2-3 heaped tablespoons Greek-style plain yoghurt

Slice the eggplant thinly and cut into 1cm x 7cm pieces. Toss the eggplant with the salt, then put in a colander to drain for 30 minutes. In a large bowl, mix all the spices with the garlic and olive oil.Preheat the oven to 250ºC. Rinse the eggplant in cold water, pat dry and toss in the spice mixture until thoroughly coated. Spread the eggplant in a single layer on a large oven tray lined with baking paper. Roast for 20-25 minutes until tender. Remove and set aside to cool.Reduce the oven to 220ºC. Heat a large oiled frying pan over a high heat and sear the lamb on all sides, then transfer to a baking dish and roast for 20-25 minutes or until cooked to your liking. Rest for 10 minutes before carving into thick slices.Transfer the eggplant to a bowl and gently stir in the lemon, coriander, salt, tomatoes and yoghurt. Season to taste and serve with the lamb.

Marinated Lamb Cutlets(serves 4-6 as entrée or as part of a main course)

1 tablespoon jellied cranberry sauce*¼ cup sherry vinegar1 small red onion, peeled and diced1 clove garlic, peeled and chopped finely1/3 cup chopped mint1 tablespoon ground cuminabout 2 tablespoons extra-virgin olive oilsea salt and freshly ground black pepper12-16 trimmed lamb cutlets

TO SERVE:Chopped mint leaves

In a bowl, mix the jellied cranberry sauce, vinegar, onion, garlic, mint, cumin and oil until well combined, then season to taste. Place the cutlets in one layer in a baking dish and pour over the marinade, adding more oil if needed. Cover and refrigerate for at least 2 hours or overnight.Preheat the oven to 180ºC. Remove the cutlets from the fridge and allow to return to room temperature, then cook for about 15-20 minutes until browned on the outside. Or cook on a preheated barbecue grill on both sides until browned.

TO SERVE:Place the cutlets on a serving dish and drizzle with any leftover cooking juices. Sprinkle with the chopped mint leaves and serve with a bowl of whole berry cranberry sauce for dipping, if desired.


Walked


Lamb Tagine with Figs and Couscous(serves 4)

1kg lamb neck fillet, cubed2 onions, chopped4 garlic cloves, crushed1 teaspoon each ground paprika and ginger½ teaspoon each cayenne and turmeric¼ teaspoon chilli flakes1 cinnamon stick, roughly crumbled2 dried bay leaves400g can chickpeas, drained2 potatoes, peeled, diced2 carrots, sliced125g dried figs, sliced2 zucchini, sliced2 tablespoons chopped fresh coriander

TO SERVE:Couscous

Put the lamb, onions, garlic spices and bay leaves in a saucepan with a little salt and pepper, then add enough water to just cover. Bring to the boil, then reduce heat to low, cover and simmer gently for 1 ½ hours. Stir in all the remaining ingredients (except couscous), cover and cook for a further 20-30 minutes until the vegetables and meat are tender. Serve with some couscous.

Fetta-Stuffed Racks of Lamb(serves 4)

2 racks lamb (8 cutlets each), trimmed100g marinated fetta, crumbled2 tablespoons oil, reserved from marinated fetta*2 tablespoons chopped fresh oregano1 tablespoon balsamic vinegar6 vine-ripened tomatoes

Preheat oven to 200ºC. Cut a 3cm-deep pocket in the meat where it joins the cutlet bones. Using your fingers, insert the marinated fetta into the pocket. Secure meat with string and place into a greased roasting pan. Stand meat up, interlocking the bones.Combine oregano, balsamic vinegar and marinated fetta oil. Brush over meat. Season with salt and pepper. Arrange the tomatoes around the lamb. Roast for 20 to 25 minutes (for medium) or until cooked to your liking. Allow lamb to rest for 10 minutes before carving. Serve with roast tomatoes.*Marinated fetta is available from supermarkets and delicatessens

Food and HormonesFood & PCOS

Approximately 50 – 60% of women with PCOS weigh over 85kg & diet

plays a crucial role. It has been shown that losing even 5% of body weight can lead to an improvement in skin, regularity of menstrual cycles and decreased

insulin levels. Many women with PCOS experience difficulty losing weight, possibly due to high insulin levels promoting

fat storage. Standard weight loss programs often don’t work because they don’t address the underlying hormonal factors contributing to the weight

gain. 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!


Walked


Rosemary and Garlic Lamb Roast(serves 4-6)

1.5kg easy-carve leg of lamb4 garlic cloves, sliced3 springs fresh rosemary, cut into 2cm lengths1 onion, sliced1/3 cup redcurrant jelly1 cup red wine1 cup chicken stock

Preheat oven to 220ºC. Use a sharp knife to make 12 slits in the top of the lamb. Insert a slice of garlic and a small sprig of rosemary into each slit.Scatter onion slices over the base of a lightly greased roasting pan. Sprinkle over remaining garlic and rosemary. Place the lamb onto the bed of onions.Heat redcurrant jelly in a small saucepan and brush over lamb. Season lamb with salt and pepper. Roast for 15 minutes, then reduce heat to 180ºC. Pour in wine and stock. Roast for another hour (for medium) or until cooked to your liking. Remove from oven, cover loosely with foil and rest for 15 minutes before carving.

Chilli Lamb with Asian Greens(serves 4)

2 small red chillies, seeds removed, finely chopped2 ½ tablespoons peanut oil600g lamb sirloins, cut into 1/2 cm-thick slices2 tablespoons oyster sauce2 teaspoons brown sugar¼ cup beef stock1 bunch broccolini1 bunch baby bok choy4 green onions, sliced

TO SERVE:Steamed jasmine rice

Combine chillies and 1 tablespoon peanut oil in a medium bowl. Add the lamb sirloins and toss to combine. If time permits, set them aside for 10 minutes to allow flavours to infuse.Combine oyster sauce, brown sugar, and beef stock in a jug. Trim and lave broccolini. Slice boy choy stems and cut leaves into 6cm lengths. Set aside.Heat a wok over high heat. Add 1 tablespoon oil and heat. Stir-fry lamb in batches until browned and almost cooked through. Transfer to a plate.Add remaining oil to wok and heat over high heat. Add green onions, broccolini, and bok choy stems. Stir-fry for 1 minute. Add oyster sauce mixture and bok choy leaves. Stir-fry for 1 minute or until leaves just wilt. Return lamb to wok and toss to combine. Serve with steamed rice.Hint: when cooking with a wok, start with a high heat to seal in the juices.Per serve: 1623kj; 24.9g fat; 8.4g sat fat; 3.2g fibre; 5.1g carb; 35.8g pro; 102mg chol; 275mg sod.


Walked


Lamb Shanks with Wasabi Mash(serves 4)

2 tablespoons plain flour½ teaspoon chinese five-spice powder4 lamb shanks, Frenched40ml (2 tablespoons) olive oil1 onion, finely chopped4 garlic cloves, crushed1 small red chilli, seeds removed, finely sliced1L (4 cups) beef stock40ml (2 tablespoons) red wine vinegar40ml (2 tablespoons) oyster sauce20ml (1 tablespoon) soy sauce1 teaspoon hoisin sauce1 teaspoon szechuan pepper, crushed2 star anise1 cinnamon stick2 teaspoons cornflour

Preheat the oven to 180ºC. Combine the flour and five-spice, then roll shanks in the seasoned flour. Heat the oil in an ovenproof casserole dish over medium heat. Add the shanks and brown on all sides, then transfer to a plate and set aside.Add the onion, garlic and chilli to the pan and cook for a few minutes until the onion starts to soften. Add the stock, vinegar, sauces, spices and lamb. Bring to the boil, then cover and place in the oven for 1 1/2 hours. Remove from oven and strain sauce into saucepan. Transfer shanks to a plate.Combine cornflour with a little cold water, stir into the sauce and bring to the boil. Cook until thickened, then pour over shanks. Serve lamb shanks with wasabi mash.

Simple Lamb Curry(serves 4)

30ml (1 ½) tablespoons vegetable oil600g diced lamb fillet, trimmed1 onion, thinly sliced1 tablespoon curry paste2 kaffir lime leaves (optional)250ml (1 cup) beef stock150ml light coconut cream2 teaspoons fish sauce2 tablespoons chopped coriander12 french beans

Heat 1 tablespoon oil in a pan over high heat and brown the meat in batches, then set aside. Heat remaining oil in pan, add the onion and cook over low heat for 5 minutes or until softened. Add curry paste and lime leaves, and cook for 30 seconds. Return the meat to the pan, stirring, then add the stock, coconut cream and fish sauce. Add enough water to just cover the meat. Bring to the boil, then reduce heat to low, cover and simmer for 30 minutes.Stir in the beans and half the coriander and cook for 5 minutes. Serve with jasmine rice and garnish with the remaining coriander.

“I feel I could take on anything... that’s how much better I feel. In fact my business is

really starting to take shape because of all the energy I have.”

-Kate


Walked


Roast Veal Rack(serves 4)

1 x 2kg veal rack (about 8 chops)extra-virgin olive oilsea salt and freshly ground pepper1-2 bunches baby carrots, peeled6 baby beetroot topped & washed18 golden eschalots, peeledrosemary leaves and sprigs, to tastemarsalachicken stock

Preheat the oven to 1800C. Rub the veal rack with olive oil and season well. Place the carrots, beetroot and eschalots in a large baking dish and toss with a little oil and rosemary.Pour in equal amounts of Marsala and stock to come halfway up the vegetables. Place a few springs of rosemary on a baking rack, top with the veal and place over the vegetables. Roast for about 45 minutes or until the veal is cooked through. Remove from the oven, transfer to a warm dish and rest, covered.Deglaze the baking dish over heat with a little more marsala and stock. Carve the rack into chops and serve immediately with the vegetables, drizzling the pan juices over the meat. Accompany with a green salad or cooked green beans if desired.

Beef, Snake Bean and Walnut Stir Fry(serves 4)

500g tender lean beef, sliced very thinly2 teaspoons *kecap manis or soy sauce2 tablespoons shaohsing (rice wine)3 garlic cloves, peeled and crushed1 teaspoon grated fresh galangal2 tablespoons peanut oil1 cup walnut pieces4 eschalots, peeled and slicedbunch (about 300g) of snake beans, trimmed and cut into 5cm lengths2 tablespoons Thai fish sauce1 large dried red chilli, torn into pieces, or 1 fresh red chilli, sliced

TO SERVE:Steamed jasmine rice

Put the beef in a bowl with the kecap manis, shaohsing, garlic and galangal and toss until coated, then set aside. Heat two tablespoons of the oil in the wok, then stir-fry the walnuts until golden. Remove with a slotted spoon and drain on paper towel. Wipe any nut residue from the wok, then place the wok over a high heat. Add a tablespoon of the oil, then stir-fry the beef in batches for about 2 minutes each until it changes colour. Transfer the beef to a bowl as it cooks. Add the remaining oil to the wok, then stir fry the eschalots and snake beans for 2 minutes. Mix half a cup of water and the fish sauce with any remaining beef marinade, then add to the wok and simmer for 1 minute until the beans are tender but crisp. Return the beef and walnuts to the wok. Add the chilli and stir gently until heated through. Serve with steamed rice.*Kecap manis (Indonesian sweet soy sauce) is available from Asian and good food stores.


Walked


Veal Marsala(serves 4)

¼ cup plain flour1½ tablespoon olive oil8 (about 80g each) veal leg steaks¾ cup marsala1½ tablespoons extra light thickened creamsteamed green beans

Place the flour on a plate and season with salt and pepper. Heat half the oil in a large non-stick frypan over high heat. Lightly coat 4 of the veal pieces in the floor.Add the veal to the pan and cook for 30 to 40 seconds on each side, or until just cooked. Transfer to a plate and repeat this process with the remaining veal and seasoned flour.Add the marsala to the pan and scrape off any bits of veal that may have stuck to the bottom of the pan. Simmer for 3 to 4 minutes, or until reduced by about half. Stir in the cream. Taste and season with salt and pepper. Return veal to the pan. Turn to coat in sauce and heat through.Place two pieces of veal on each serving plate and drizzle with sauce. Serve with steamed green beans

Note: this thin cut is also used to make schnitzelsTIPS: Veal steaks should be cooked quickly due to the minimal fat content veal contains. If veal is overcooked, the tenderness will be affected.Be sure to always cook veal steaks in a hot pan over a high heat.Other seasonings that enhance veal’s natural flavours include white wine, onion and sage.

Chilli Mince Beef with Basil(serves 6)

1 iceberg lettuce2 tablespoons vegetable oil500g lean beef mince3 long red chillies, sliced4 cloves garlic, finely chopped2 tablespoons fish sauce1 tablespoon oyster sauce½ cup chicken stock or water3 green onions, thinly sliced1/3 cup basil leaves, shredded.

Remove core from lettuce. Cut in half lengthways and place into a large bowl of cold water. Allow to stand for 3 minutes. This loosens the leaves and enables easy peeling to form cups. Heat oil in a large frypan over high heat. Add half the mince and cook, stirring continuously, until well-browned. Remove and repeat with remaining mince.Return mince to pan and add chillies, garlic, fish sauce, oyster sauce, and stock. Stir until well combined. Bring to the boil. Reduce the heat to medium-low and simmer. Add green onions and cook for 4 minutes.Remove from heat and fold through basil. Spoon the chilli mince beef into the lettuce cups and serve immediately.

Garden BoxFood for Spring

Plant potatoes for harvest in late summer; melons for harvest in

summer, cucumber for harvest in early summer; broccoli for harvest in late spring, chilli for harvest in

early summer.

Australia has a wide and varied climate. Check with local sources to see what grows well where you

live.


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Skirt Steak & GreensSkirt steak is a lean cut from the flank of the breast. It is very tough if not sliced diagonally across the grain.

(serves 6)

¼ cup olive oil¼ cup soy sauce¼ cup Worcestershire sauce1 clove garlic, chopped (optional)1 teaspoon grated ginger(optional)fresh rosemary sprigs1.5kg skirt steak

Combine all the marinade ingredients in a flat baking dish or flat casserole dish, pour the mixture over the steak and allow to marinate for 24 hours, turning once or twice. The next day, discard the marinade and grill the meat over a hot barbecue for a few minutes on each side. Slice thinly on the diagonal (this is important) using a sharp knife.

Serve with favourite greens.

Warm Beef Salad(serves 4)

1 x 700g pieces beef filletextra-virgin olive oilsea salt and cracked pepper1 red onion, peeled and cut lengthwise into eighths1 punnet large cherry tomatoes, quarteredtarragon vinegar2 cups baby spinach leaves½ cup black olivessalted baby capers, rinsed, to taste

Preheat the oven to 2200C. Rub the beef with olive oil and season well. Place the beef and onion in an oiled baking dish and roast for 7

minutes, then reduce heat to 1800C and cook for 20 minutes or until beef is medium-rare.Meanwhile, place the tomatoes on an oiled baking tray and roast for 20 minutes. Remove the beef and tomatoes from the oven. Set aside the beef and onions in a covered dish. Deglaze the baking dish over heat with a little tarragon vinegar and set aside. When the beef is cool enough to handle, carve in thin slices. Place the spinach, olives, tomatoes, onions and capers in a bowl and dress with the beef juices (adding more oil or vinegar to taste if needed). Combine, then toss through the beef and serve immediately.

Beef mince with snake beans(serves 4)

300g beef mince1 teaspoon chicken stock powder1 teaspoon cornflour1 tablespoon vegetable oil2 garlic cloves, finely chopped600g snake beans (or French beans), trimmed, cut into 3cm lengths½ onion, peeled, finely chopped1 teaspoon finely chopped ginger1 teaspoon oyster sauce1 teaspoon light soy sauce

Place beef in a small bowl with stock and cornflour, use a fork to combine.Set aside. Heat half the oil in a wok over high heat, add half the garlic and stir-fry until fragrant. Add beans and stir-fry for 1-2 minutes until cooked through. Remove from wok and set aside. Heat remaining oil in wok, add remaining garlic, the onion and ginger. Stif-fry over high heat until fragrant. Add mince, cook for 2-3 minutes until browned. Add sauces, and cook for 1-2 minutes. Return beans to wok and cook for 1 minute. Serve with steamed rice.


Walked


Slow-Braised Beef with Eggplant(serves 2)

500g piece stewing or braising steak, 2cm thickolive oil1 onion, peeled and diced½ cup red wine400g can chopped tomatoes2 tablespoons chopped fresh oregano200g Japanese eggplants, trimmed and slicedsalt and pepper

Heat oven to 170ºC. Cut steak into 4 pieces. Heat a large frying pan over high heat, add a little oil and brown meat for 1 minute on each side. Remove to a casserole dish.Reduce heat, add onion to frying pan with a little more oil and cook over a medium heat for 5 minutes. Return heat to high and add wine, scraping pan to remove sediment, and simmer for 2-3 minutes to reduce liquid by half.Add tomatoes and oregano, bring to the boil and pour over beef. Cover casserole dish and bake for 1 hour. Meanwhile, add a little more oil to frying pan, and cook eggplant for 1-2 minutes on each side until brown.Add browned eggplant to beef with a little extra wine or water, if necessary, to moisten. Bake for 30 minutes more. Adjust seasoning with salt and pepper to taste. Serve with crispy potatoes and blanched spinach.

Meatballs in Broth(serves 4)

400g beef mince½ cup fresh breadcrumbs2 garlic cloves, crushed¼ cup sweet chilli sauce1 small brown onion, grated4 cups beef stock1 tablespoon lime juice2 cups baby spinach leaves, trimmed

Combine mince, breadcrumbs, garlic, 1 tablespoon sweet chilli sauce, onion, salt and pepper and mix well. Using 1 tablespoon of mixture at a time, roll into balls. Place on a tray, cover with plastic, and leave in the fridge until ready to use.Combine beef stock, brown sugar, lime juice, and remaining sweet chilli sauce in a large saucepan. Bring to the boil. Reduce heat to low, add the meatballs and cook for 7 to 10 minutes or until meatballs are cooked through.Add spinach leaves. Cook for 1 minute or until spinach has wilted. Ladle into bowls and serve

“After just one month on the program in

January this year, my period came back, the first I had had since

my son was born almost three years

ago” -Kate


Walked


Spicy Tomato and Lemon Beef Casserole(serves 2)Preparation 15 minsCooking 50 mins

1 tablespoon Masterfoods Piri Piri seasoning500g diced beef2 tablespoons olive oil1 brown onion, diced1 teaspoon crushed garlic (or 2 cloves)1 425g can peeled tomatoes1 cup (250ml) white wine1 bunch flat leaf parsley, roughly choppedrind of 1 lemon, finely grated

Place the Piri Piri seasoning in a large mixing bowl with the beef. Toss to coat the beef and leave to one side. Preheat the oven to 170ºC. Heat the oil in a casserole dish over medium-high heat. Add the onion and garlic; stir until softened and the onions are translucent. Add the beef and cook until sealed on all sides. Add the tomatoes and white wine, cover with a lid and place in the heated oven for 45 minutes or until the meat is tender. Stir the parsley and lemon rind through the beef before serving. Season and serve with vegetables.

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,

restrictions on the use of antibiotics and synthetic hormones in animals and

no use of GM products. 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.

The food choices you make have a profound impact upon your hormones.

Hormonal imbalances contribute to weight gain in 75% of Australian women.


17

Grow

n

Things dug from the earth are in!


Grown


Tomato, Cream Cheese and Mustard Seed TartletsMakes 30-32 Tartlets

1 tablespoon olive oil1 ½ teaspoons yellow mustard seeds100g low fat philadelphia cream cheese4-6 small to medium tomatoes3 sheets prepared low fat puff pastrysprings of thyme, chopped in small pieces

Preheat the oven to 2000C. Heat the oil and mustard seeds in a small saucepan over a medium to high heat until the mustardseeds begin to pop. Remove from the heat and set aside to cool. Put the philadelphia cheese in a bowl, add the mustard seeds and oil and mix well. Refrigerate until firm.Slice the tomatoes into 5mm thick slices. Cut out 30-32 pastry rounds with a 5cm pastry cutter and spread each with a little of the cream cheese mixture, leaving a 3-5mm boarder. Place a tomato slice on top with a thyme spring. Place on a baking tray and cook for about 10-15 minutes until the edges are puffed and golden. Serve warm or at room temperature.

Caper, Parsley, and Preserved Lemon Sauce(serves 4-6)

1 cup flat-leaf parsley leaves2 pieces preserved lemon rind, rinsed1/8 cup capers in brine, rinsed and drained extra virgin olive oilfreshly ground black pepper

Blend the parsley, lemon and capers in the bowl of a food processor, adding enough oil to moisten. Season with pepper to taste and set aside until ready to serve.

Garden BoxKitchen Garden

Have you ever kept a kitchen garden? An extension of your pantry where everything is

guaranteed to be fresh. Whether you live in a tiny flat or a sprawling

country property there is always something you can grow for your

table. Try planting a range of herbs to add an extra touch of flavour to your cooking. A well kept herb garden looks and smells superb,

and there really is nothing like the taste of freshly picked seasonal herbs. If you think you know

nothing about gardens then there are plenty of resources available to help you. See if your local library has any books on the topic, look

for magazines that talk about gardening, 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.

What works well in England will not necessarily work in Queensland!).

Gardenate.com will give you a detailed guide to what will grow

well in your region.


http://www.gardenate.com

Grown


With more of our food containing Trans Fatty Acids and Hormonal Disruptors also known as endocrine disrupting chemicals (EDCs), it is little wonder that we are a not so healthy nation.Wealthy, but so how is the harm done?

Trans Fats

Trans Fat is such a main steam component of our food chain. Found in margarines, biscuits, fried foods and processed foods, it is easy to get a ‘good hardy dose’ of these without even trying. Over the long term, 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. These play roles in fuelling hormonal imbalances such as Polycystic Ovarian Disorder, Fibroids, Endometriosis, PMT, Menopausal symptoms, low libido and weight gain.

Trans Fatty Acids contribute to an excess of insulin in the bloodstream. Result? Ravenous hunger, low energy, light-headedness and mood swings. You then have to eat, and you have to eat carbs to satisfy the hunger.

The long-term effect is lots of carbs, lots of overeating, and a total inability to generate growth hormone (which is only released in the absence of insulin). Without growth hormone, less muscle is created, so there is less of an opportunity to burn the fat!

Hormone Disruptors (EDC’S)

It’s scary when you think about the impact of hormone disruptors on our health. A simple process of chomping into a piece of fruit that is likely to have been treated with Endosulfan, an organochlorine pesticide, will give you an unintended dose of hormone disruptors – so you can run, but you can’t hide! Our food chain is laden with EDC’s. They are chemicals that we use everyday, from cleaning to body care.

I really believe that the price of organic foods is worth every cent. When you consider the health benefits to the consumer, the farmer, the earth, there is no argument. Taste is personal, but the bottom line is if we are consuming foods laden with artificial pesticides, herbicides and chemical fertilisers, it is going to have the same damaging effect on our bodies, lives, our ecosystem, the earth. As consumers we can really make a difference every time we shop. Even a little organic in your diet is better than none at all!

Food and HormonesCan eating your greens make you fat?


Grown


Roasted Asparagus with Parmesan Wafer and Basil Vinaigrette(serves 6)

6-10 thin green asparagus spears per serving, trim the bottom 2cm150ml extra-virgin olive oilsea salt and freshly ground pepper80g grana padano, grated finely30ml white –wine vinegarjuice of ½ lemon8 large basil leaves, torn roughly1 small red onion, peeled, cut in half and sliced thinly60g parmigiano-reggiano, shaved finely

Preheat the oven to 1900C. Lay the asparagus on a non-stick baking tray. Splash with 50ml of the extra-virgin olive oil, season with salt and pepper then place in the oven. Roast for approximately 8 minutes until the asparagus is golden and tender. Remove from the oven and set side to cool to room temperature.Reduce the oven temperature to 1700C. On a separate non-stick oven tray place a 10cm diameter round cutter. 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. Repeat the process to make 6 discs of the cheese. Place in the oven and cook for approximately 4 minutes until the cheese has bubbled and turned golden. Remove from the oven, cool completely on the tray and then lift off and store in an airtight container until ready to use. In a bowl whisk together the vinegar, lemon juice and basil, add salt and pepper to taste, then whisk in the remaining extra-virgin olive oil. To serve: in a large bowl toss together the asparagus, red onion and parmesan with half of the dressing. Pile onto serving plates.

Break each grana padano wafer into 2 or 3 pieces and sit on top of the asparagus. Splash the remaining dressing over and around the dish and serve immediately.

Pistachio and Almond Sauce(serves 4-6)

100g shelled freshly pistachios100g blanched almonds3 garlic cloves, peeled and choppedjuice of 2 lemons125ml olive oilsea salt and freshly ground black pepper

Put the nuts in a food processor and pulse until ground. Add the garlic and lemon juice and blend until combined. With the machine running, gradually add the olive oil until the mixture is smooth. Season to taste, then transfer to a bowl to serve.

Chickpea and Yoghurt Dip (serves 4)

400g can chickpeas, rinsed and drained1 clove garlic, chopped2 tablespoons lemon juice¼ teaspoon ground cumin¼ cup natural low fat yoghurt2 teaspoons chopped mint1 teaspoon extra virgin olive oil

Process chickpeas, garlic, lemon juice, and ground cumin in a food processor until almost smooth. Add yoghurt and mint, process until just combined. Season with salt and pepper.Spoon puree into a bowl. Drizzle with oil and serve Note: The flavour of the chickpea and yoghurt puree will improve if prepared a day ahead.


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Curried Lentil and Pumpkin Soup(serves 4)

1 tablespoon olive oil1 onion, finely chopped1 clove garlic, crushed2 teaspoons curry powder1½ cups dried red lentils1kg grey pumpkin, peeled, seeds removed, and chopped5 cups vegetable stock natural yoghurt, to serve

Heat oil in a large heavy-based saucepan over medium heat. Add onion and garlic, cooking for 2 to 3 minutes until soft. Stir in curry powder and cook, stirring, for 30 seconds.Add lentils, pumpkin, and stock. Stir until well-combined. Bring to the boil. Reduce heat to medium-low. Cook, partially covered, for about 20 minutes, stirring regularly until pumpkin is just tender.Serve immediately, topped with a dollop of natural yoghurt if desired.Per serve (yoghurt no included): 1678 kJ; 8.8g fat; 2.6g sat fat; 14.6g fibre; 53.3g carb; 28.6g pro; Omg chol; 593mg sod.

Vegetable Curry(serves 6)

1 tablespoon vegetable oil1 brown onion, finely chopped2 cloves garlic, finely chopped3cm pieces of ginger, grated2 tablespoons red curry paste400ml coconut milk - lite1 tablespoon fish sauce1/2tablespoon brown sugar

400g grey pumpkin, peeled, cut into 2cm cubes500g green beans sliced150g snow peas, slicedsnow pea sprouts, optional¼ cauliflower cut into florets

Heat oil in a large saucepan over medium-high. Add onion, garlic, and ginger and cook for 2 to 3 minutes or until tender. Add curry paste and cook for 2 minutes.Stir in coconut milk, fish sauce, brown sugar and pumpkin. Stir until well-combined, bring to the boil. Reduce heat to medium, then simmer for 20 minutes or until pumpkin is tender.Add green beens & cauliflower and cook for 3 to 4 minutes or until bright green and tender. Add snow peas & cook for 3 minutes.Serve topped with snow pea sprouts.

Garden BoxVeggie Patch

Growing your own vegetables is very economic and a great way to ensure

that what you eat comes from a trustworthy source. (After, all who

can you trust better than yourself?) Someone lacking in experience could

try growing beans and zucchinis. Pumpkins also give satisfying results, and you’ll love having fresh potatoes

(only if it doesn’t frost, check gardenate.com for a guide to what

will grow in your climate). A more experienced grower could try lettuce, celery and onion. Growing

your own food connects you with the entire process from the earth to your

plate, and there is nothing more satisfying to eat then something you

grew yourself.


Grown


Roast Beetroot and Garlic Dip(makes 3 cups)

6 pitta pocketslight olive oil spray1 bunch beetroot1 head garlic2 teaspoons ground coriander teaspoon ground cumin1 tablespoon fresh lemon juice1 tablespoon extra virgin olive oil

Preheat oven to 1800C. Cut each pitta pocket into 8 triangles. Lay in a single layer over 2 baking trays. Spray lightly with the olive oil spray. Bake for 15 to 20 minutes or until crisp.Cut the stems and leaves off the beetroot, leaving 2 to 3cm attached. Wash beetroot, place into a baking dish, and cover the dish tightly with foil. Bake for 1 hour. Add the garlic, then cover and bake for a further 30 minutes or until the skin peels away from the beetroot when rubbed with your fingers. Set aside to cool slightly. Meanwhile, dry-roast the coriander and cumin in a small non-stick frypan over medium-high heat for 2 to 3 minutes or until aromatic. Put on the rubber gloves and peel the beetroot. Cut the top off the garlic and squeeze the roasted garlic flesh into a food processor. Add the beetroot, spices, lemon juice, and oil. Process until almost smooth. Taste and season with salt and pepper. Serve warm or at room temperature with pitta chips.TIPS: Grate raw beetroot and toss with other grated vegetables such as carrot, cabbage, and red onion.Sauté grated beetroot in olive oil and garlic and serve with steak.Serve cooked and cut into wedges as a salad, drizzled with herb yoghurt dressing and tossed with toasted pecans.

Mushrooms Stuffed with Cream Cheese(makes 6)

200g low fat cream cheese, softened3 green shallots, thinly sliced1 garlic clove, crushed ½ red capsicum, diced1 tablespoon chopped, fresh chives2 tablespoons chopped sun-dried tomatoes6 large flat mushrooms, stems removed1 egg2 tablespoons reduced fat milk1 cup fresh breadcrumbsolive oil spray

Preheat oven to 1800C. Lightly grease a baking tray with olive oil spray.Combine cream cheese, green shallots, garlic, capsicum, chives, and sun-dried tomatoes in a bowl, mixing until well combined. Spoon mixture evenly onto the centre of each mushroom & season with salt and pepper.Whisk egg and milk together. Dip mushrooms into egg mixture, then coat well in breadcrumbs. Spray with olive oil and bake for 15 minutes or until golden and tender.


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Tomato Salad(serves 6)

24 (cherry) tomatoes, halved1 punnet grape tomatoesgrated zest of 2 lemonsleaves from ½ bunch mint100g Parmesan cheese, shaved in thin stripscitrus-infused extra-virgin olive oil, to tastesherry vinegar, to tastesea salt and coarsely ground pepper

Place the cherry and grape tomatoes in a bowl. Add the lemon zest, mint and cheese. Add a splash each of the olive oil and vinegar. Season to taste, toss well to combine and serve.

Grilled Mushroom Salad(serves 6)900g assorted mushrooms, such as chestnut, oyster, button and Swiss brownolive oil sprayleaves from ½ bunch flat-leaf parsley¼ bunch chives, cut into 10cm lengthsjuice of 3 limesFrench walnut oil, to tasteSea salt and coarsely ground pepperGrissini*, optional

Clean the mushrooms with a damp cloth and remove any woody ends. Place on an oven tray and spray with olive oil. Cook under a hot grill for about 5-10 minutes, tossing once, until softened and lightly coloured. Transfer to a bowl with the parsley, chives, limejuice and a good splash of the walnut oil. Season to taste, toss to combine and serve with the grissini.

*Grissini are Italian dried bread sticks available from Italian and specialty food stores.

Broccolini with Mustard Dressing(serves 4-6)

1 tablespoon extra-virgin olive oil2 tablespoons mustard seed oil3 tablespoons white balsamic condiment1 tablespoon pomegranate molassessea salt and freshly ground pepper to taste1-2 eschalots, peeled and chopped finely2 bunches broccolini*

Put all the ingredients except the broccolini in a small bowl and whisk together until well combined. Trim the stem ends of the broccolini then drop into a large saucepan of boiling salted water. Cook the broccolini for 1-2 minutes after the water returns to the boil, or until just tender. Drain, refresh briefly with cold water, then drain again and serve warm with the dressing spooned over. The broccolini can be served alone as an entrée with crusty bread or to accompany roasted or grilled pork loin.

*Broccolini is a cross between broccoli and Chinese broccoli. If unavailable, substitute the latter.


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Zucchini Frittata (serves 8)

Olive oil500g zucchini, washed and cut in 1cm dice12 eggs, whisked lightlycream1/3 cup grated parmesansalt and peppera handful of flat-leaf parsley leaves

Preheat the oven to 1800C. Heat a little olive oil in a frying pan over high heat and sauté the zucchini until tender, season to taste, transfer to a bowl and set aside to cool. Mix in the remaining ingredients to combine. Heat a lightly oiled, heavy-based 30cm frying pan and pour in the zucchini mixture, stirring quickly for a minute so that large curds form. Reduce the heat and continue to cook for a further minute. Place in the hot oven for about 5 minutes or until golden. Remove from the oven, allow to cool to room temperature, slice in pieces and serve.

Grilled Zucchini with Smoked Trout(serves 8)

2 medium zucchini, sliced lengthwise in even stripsolive oilsalt and pepper1 small smoked trout, filleted and flesh broken into bite-sized chunkssprigs of dill

Brush the zucchini strips with a little olive oil and season lightly. Grill the zucchini on a hot, ridged pan on one side until tender, then set aside to cool.Lay the zucchini strips, grilled side down, on a workbench and place a piece of the trout at the end of each strip so that it overhangs one edge. Roll up and secure with a toothpick. Insert a dill sprig on the top of each roll.

Red Capsicum, Onion and Basil Compote2 tablespoons olive oil2 medium-sized onions, peeled and sliced3 red capsicums, seeded and sliced1/2 teaspoon sugarsalt and pepper1 tablespoon chopped fresh basil or 2 teaspoons dried basil

Heat the olive oil in a frying pan, add the onions and sauté gently until translucent. Add the capsicum and cook gently for 3-9 minutes until softened, stirring from time to time to prevent sticking. Add sugar, salt and pepper to taste, and the basil. Cook for a few minutes longer. The mixture should be a little mushy but not too wet. Serve with lamb cutlets or whatever you choose.


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English Spinach, Rocket Watercress and Pine Nut Salad(serves 4)

½ bunch English spinach½ bunch Rocket½ bunch Watercress25g parmesan, in a piece75g pine nuts, toastedjuice of ½ lemonbalsamic vinegarolive oil

Wash the greens well and slice finely across the bunch. Place in an attractive serving platter. Shave the parmesan and add to the spinach – adjust the quantities to taste. Sprinkle pine nuts over the spinach and drizzle over the lemon juice. Serve with separate jugs of balsamic vinegar and olive oil for each guest to add to taste.

Red Capsicum Salad(serves 10)

20 small white onions, peeled 10 red capsicums, quartered lengthwise and seededolive oil3 cloves garlic, peeled and chopped4 tablespoons finely sliced sundried tomatoes1 cup black olivesdried oregano leaves, to taste

Preheat the oven to 2000C. Place the onions in a bowl, cover with boiling water and allow to stand for 5 minutes. Trim the white membrane from the capsicum and cut each quarter crosswise into two or three pieces. Place the capsicum, skin side down, on an oiled baking

dish. Drain the onions and cut into quarters, then separate into ‘petals’ and scatter over the capsicum. Add the garlic and drizzle over some oil from the sundried tomatoes or a little olive oil.Bake for about 15-20 minutes until the capsicum are just tender. Scatter the sundried tomatoes and olives over the capsicum and sprinkle with dried oregano. 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. This salad may be served warm or at room temperature.

Warm Capsicum and Winter Vegetable Salad(serves 8)

Olive oil1 onion, peeled, halved and sliced3 red capsicums, sliced lengthwise and seeded2 medium celery stalks, cut into 5cm pieces2 fennel bulbs, trimmed, cut lengthwise into eighths, leaves reserved2-3 tablespoons chicken stocksalt and pepper

Heat oil in a large frying pan over a medium heat and toss in the vegetables. Cook until softened, then add the stock and season. Increase the heat and cook, stirring constantly, for a further 5 minutes until cooked through, then sprinkle with fennel leaves. This is good served with roast lamb.


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Roasted Jerusalem Artichokes with Lemon and Thyme(serves 4 as a side dish)

500g Jerusalem artichokesolive oil, for roasting1 large lemonhandful of fresh thyme leaves, choppedsalt and freshly ground black pepper

Preheat the oven to 1800C. Wash the artichokes and slice each one in half lengthwise. Pour just enough olive oil into the bottom of the roasting tin or enameled cast iron baking dish to cover, add the artichokes, cut side down, then leave them be for a few minutes while they lightly colour. Shake them about in the pan, loosening them if necessary.Cut the lemon in half and squeeze the juice over the artichokes. Scatter over the thyme leaves, season with salt and pepper, then roast for the best part of an hour. The exact time it takes will depend on the size of the artichokes. They are ready when they are golden on the cut side and tender enough to squash with a fork.

Porcini and Jerusalem Artichoke Soup(serves 8, or 4 as a main course lunch)

10g dried porcini1 leek, white part only, rinsed and chopped finely3 eschalots, peeled and chopped2 bay leavessmall bunch of flat-leaf parsley, tied with string45g butter and a little olive oilsalt and pepper, to taste1.5kg Jerusalem artichokes, peeled and chopped1 small potato, peeled and diced1.75 litres chicken stockTo serve:8 wild mushrooms, cleaned and slicedshaved parmesan (optional)Caraway breadsticks (recipe follows)

Put the porcini in 300ml of hot water and leaves to soak for about 30 minutes until soft. Meanwhile, in a large saucepan, fry the leek, eschalots, bay leaves and parsley in half the butter until soft but no coloured. Season, then add the Jerusalem artichokes, potato and stock.Add the porcini and soaking liquid to the pan, bring to the boil, then reduce the heat and simmer for about 20 minutes until the vegetables are soft. Discard the bay leaves and parsley then blend to a puree in a food processor. Add more stock and season to taste.

TO SERVE:Heat the remaining butter and oil over a high heat, then quickly fry the mushroom slices on both sides.To serve: spoon the soup into bowls, top with the mushrooms and Parmesan, and serve with caraway breadsticks.

“I am making it through the late

afternoon without wanting to lie down on the couch and

have a nanna nap” -Angela


Grown


Ginger Glazed French Beans(serves 4)Preparation 10 minutesCooking 5 minutes

This recipe is best made close to serving.

500g french beans, peeled, trimmed1 teaspoon finely grated fresh ginger¼ cup (60ml) fresh orange juice2 teaspoons fresh chervil leaves.

Boil, steam or microwave the beans until just tender. Drain; remove from pan.Add ginger and juice to the same pan; simmer, uncover, for 1 minute. (For sweeter carrots, add 2 teaspoons of brown sugar to the juice mixture). Return carrots to he pan; toss gently to combine.

Serve sprinkled with chervil.

Leek and Pumpkin Soup(serves 6 as an entrée)

2 tablespoons olive oil3 leek, trimmed and sliced thinlya pinch of saffron threads1/3 cup almond meal450g Japanese pumpkin, peeled and chopped1 litre chicken stock1 bay leaf sea salt and cracked black pepper

Heat the oil in a large saucepan, add the leek and saffron and cook for over medium heat for 5 minutes or until the leek just begins to colour. Add the pumpkin and cook over low heat until it begins to soften. Stir in the stock and the bay leaf, bring to he boil, reduce the heat and simmer for about 30 minutes, covered, or until the pumpkin is very tender. Puree the soup with a hand-held blender until smooth. Season to taste and reheat.

Crab Curry(serves 4-6)

2 large mud crabs2 tablespoons oil2 large onions, peeled and chopped finely2 tablespoons finely chopped garlic1 tablespoon freshly grated gingersprig of fresh curry leaves½ teaspoon fenugreek seeds8cm quill cinnamon1-2 teaspoons chilli powder1 teaspoon ground turmeric3 teaspoons salt2 x 400ml can light coconut milk2 tablespoons desiccated coconut

Food and HormonesEnzymes, food &

hormones

Metabolic enzymes are needed for every chemical reaction in your body. No mineral,

vitamin, or hormone can do its job without them. They

build your body from proteins, carbohydrates, and fats.

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, but if you are trying to

heal your thyroid, you must eat plenty of living organic foods.


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1 tablespoon ground rice3 tablespoons lime juice

Remove the large top shell (carapace) of the crabs and discard the fibrous tissue under the shell. Divide each crab into four portions, or smaller crabs into two. Leave the legs attached to the body.In a large saucepan, heat the oil and fry the onion over a low heat, stirring occasionally, until soft and transparent. Add the garlic, ginger and curry leaves and fry for a few minutes longer, stirring. Add the fenugreek seeds, cinnamon, chilli powder, turmeric, salt and a can of coconut milk diluted with water to yield I litre. Stir while bringing to a simmer. Cover and simmer gently for 30 minutes. Add the drumstick leaves and crabs and cook for a further 20 minutes. Stir occasionally to ensure all the crab pieces get a turn at being submerged in sauce.In a dry frying pan, toast the coconut until golden brown, stirring constantly. Turn out on a plate to cool. Toast the ground rice in the same way until pale golden. Put both in an electric blender. Add the second half can of coconut milk and blend on a high speed for 1 minute. Stir into the simmering curry. Wash out the blender with the remaining coconut milk, then add to the pan and simmer for 10 minutes. Turn off the heat, stir in the lime juice and serve with rice.

White Vegetable Curry(serves 4-6)

750ml thin (diluted) light coconut milk1 onion, peeled and sliced finely2 fresh green chillies, seeded and split½ teaspoon ground turmeric2 cloves garlic, peeled and sliced

½ teaspoon finely grated ginger5cm quill cinnamon4 strips pandan leaf, fresh or dried2 sprigs of fresh curry leaves750g vegetables, such as zucchini, beans, etcsalt, to taste1 cup thick (undiluted) light coconut milk

Put all the ingredients, except the sliced vegetables, salt and thick coconut milk, into a large saucepan. Simmer gently for about 10-15 minutes, then add the vegetables, salt and thick coconut milk and simmer until the vegetables are tender. Serve with boiled rice, other curries and accompaniments.

Hot and Sour Oyster Mushroom and Pumpkin Soup(serves 4)

1 litre light fresh chicken stock2 lemon grass stalks, bruised3cm piece galangal, sliced3 kaffir lime leaves, torn roughly3 eschalots, halved4 tablespoons tamarind water*salt 200g peeled pumpkin, cut in small chunks12 small oyster mushroomsgarlic chives, cut lengths

Put the stock, lemon grass, galangal, lime leaves, eschalots, tamarind water and a dash of salt into a saucepan and bring to the boil. Reduce to a simmer, cover, and cook for 10 minutes. Remove the flavouring ingredients and discard, then season with salt if necessary. Add the pumpkin and gently simmer until almost tender. Add the mushrooms and poach gently for about a minute, then add the garlic chives. Ladle into small bowls and serve with mixed herbs and lime wedges.


Grown


Green Papaya Salad(serves 4)

3 large cloves garlic, peeled4 red bird’s eye chillies, seeded teaspoon salt tablespoon dried shrimps3-4 tablespoons fish sauce350g green papaya flesh, finely shreddedhandful of purple baby eggplant, halved8 small tomatoes, halved2 mild red chillies, seeded and shreddedhandful of beansprouts, trimmedhandful each of basil and mint leaves

Using a mortar and pestle, pound the garlic, bird’s eye chillies and salt together to form a paste. Add the dried shrimps and continue pounding, then stir in he fish sauce. Place in bowl with the papaya and toss to coat. Lightly bruise the eggplant and tomatoes with the flat blade of a knife, then add to the bowl with the chillies, beansprouts, basil and mint. Toss lightly before serving.

Fresh Green Chutney (serves 6)

3 pale green banana capsicums or 3 large mild green chillies, seeded and chopped1 white onion, peeled and choppedsmall knob of ginger, peeled and gratedjuice of 1 lemonsea salt1 teaspoon amchur (dried green mango powder)*leaves from 2 mint springs, torn

Put the chillies, onions and ginger in a bowl. Stir in the lemon juice, sea salt to taste, and amchur, then set aside.Stir in the mint just before serving.

*Available from Indian and Asian food stores.

Baby Bocconcini wrapped in Zucchini(makes about 24)

3 x 12cm-long zucchini, curt lengthwise in paper-thin slices220g baby bocconcinileaves from a small bunch of mintsea salt

Grill the zucchini slices until golden on one side. Place a bocconcini with a mint leaf on each zucchini slice and roll up. You may prepare this stage ahead of time. Refrigerate until ready to serve.When ready to serve, gently warm the cheese balls for about 30 seconds under the griller and serve with a dusting of sea salt.

Organic FoodWhat is biodynamic

farming?Biodynamic farming focuses on soil quality. The idea behind it being that strong, mineral rich, healthy soil is the building block

for all quality produce, plant and animal.

Naturally made biodynamic preparations are sometimes added to the earth that is

maintained through biodiversity and mixed farm practices.


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Spiced Almonds (makes about 1 cup)

1 tablespoon ground cumin1 tablespoon ground coriander1 teaspoon fennel seeds, crushed1 teaspoon paprika1 tablespoon sea salt250g blanched almondsextra virgin olive oil

Mix the cumin, coriander, fennel seeds, paprika, sea salt, almonds and one tablespoon of olive oil together in a bowl until the almonds are well coated in the spice mixture. Heat a lightly oiled heavy-based frying pan over a medium heat, then add the nuts and spices and cook, stirring, until the mixture is fragrant and the nuts are lightly browned. Set aside to cool. Season to taste with salt then store the spiced almonds in an airtight container until ready to serve.

Pasta with Zucchini, Basil and Ricotta(serves 4)

750g zucchini, halved lengthwise and sliced thinly2 teaspoons salt100ml extra-virgin olive oil10 baby zucchini, halved lengthwise4 large cloves garlic, peeled and chopped finely1-2 small red chillies, chopped finely500g penne or fusilli2 large handfuls basil leaves, torn coarselysea salt, to taste300g lite ricotta, mashed roughly30g freshly grated parmesanfreshly ground black pepper, to taste

Toss the zucchini slices with the salt and put in a colander to drain for 20 minutes, then pat dry, heat the oil in a large frying pan over a medium to high heat. Add both the sliced and baby zucchini, the garlic and the chilli and cook for about 6 minutes, stirring regularly. Keep warm over a low heat.Meanwhile, cook the pasta until al dente. Drain well. Mix the basil, sea salt, ricotta and a third of the parmesan into the zucchini. Add the pasta and toss to coat. Season with pepper and serve with the remaining parmesan.

Eggplant with Basil (serves 6 )

6 baby eggplant, trimmed and sliced lengthwise1 clove garlic, peeled and choppedchardonnay vinegarextra virgin olive oilsea salt and freshly ground black pepper½ cup basil leaves

Place the eggplant in a bowl with the garlic, a ¼ cup of vinegar and a ¼ cup of olive oil. Mix well to combine, then set aside for at least 1 hour for the flavours to infuse.Heat about 3 tablespoons of oil in a large heavy-based frying pan, then cook the eggplant, in batches, for about 1-2 minutes until lightly coloured on both sides. Transfer to a dish and pour over any of the leftover marinade.


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Add 1-2 tablespoons of the vinegar to the hot pan and stir to deglaze, then pour over the eggplant. Season to taste and toss in the basil.

Asparagus with Egg and Caper Mayonnaise(serves 4-6 as part of a meze)

3 bunches thin asparagus, trimmed1 cup good quality soy mayonnaise2 eggs, hardboiled, shelled and choppedlemon juice, to tastefinely grated zest of 1 lemon2 tablespoons baby capers, rinsed well12-18 slices ciabatta, grilled

Cook the asparagus in a pan of boiling salted water just until tender, then drain and set aside. In a bowl, mix together the mayonnaise, egg, lemon juice, lemon zest and capers.Place the asparagus on plates and serve with the egg and caper mayonnaise and grilled ciabatta.

Bean Salad with Pine Nuts and Pancetta(serves 4-6 as part of a main course)

400g green beans, trimmed1/3 cup pine nuts, toasted6 slices pancetta or bacon, diced and fried in a little olive oil2-3 tablespoons extra virgin olive oil1-2 tablespoons white wine vinegarsea salt and freshly ground black pepper

Cook the beans in a pan of salted boiling water until just tender. Drain and transfer to a serving bowl. Add the pine nuts, pancetta or bacon, olive oil and vinegar, then season to taste and toss to combine.

Roasted Zucchini Flowers(serves 4-6 as part of a main course)

8-12 zucchini flowersextra virgin olive oilsea salt and freshly ground black pepper

Preheat the oven to 180ºC. Place the zucchini flowers in an oiled baking dish, drizzle with olive oil and season well. Bake for about 15-20 minutes until just tender.

Roasted Tomatoes(serves 4-6 as part of a main course)2 punnets large cherry tomatoes, halved

Preheat the oven to 180ºC. Place the tomatoes, cut side up, on a baking tray. Bake for about 15-20 minutes until the edges start to crinkle. Remove from the oven and allow to cool to room temperature.

Food and HormonesFood & thyroid hormones

Choosing fresh, whole foods is best so they are not estrogenic in the

body. Excess estrogen inhibits thyroid function. If you eat animal products, they should be organic or “range-fed”. Try not to eat more than one serving

per day. 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.


Grown


Middle Eastern Coleslaw(serves 4-6)

60ml freshly squeezed lemon juice180ml mild flavoured olive oilsalt and freshly ground black pepper400g finely shredded savoy cabbage1 small red onion, peeled and sliced finely1/3 cup roasted pine nutslarge pinch sumac¼ cup finely shredded coriander leaves60g shaved pastirma*

*Pastirma is halal beef cured in salt and is available from Middle Eastern butchers

In a bowl, whisk together the lemon juice and oil, and season to taste. Add the cabbage and onion, mix well, then set aside for 30 minutes to allow the cabbage to wilt. Stir in the pine nuts, sumac, coriander, and pastirma and serve with the spiced chicken.

Almond Skordalia(serves 4-6)

50g blanched almonds2 cloves garlic, peeled1 egg yolk40ml freshly squeezed lemon juice, or more according to tasteabout 50ml mild flavoured olive oil1 tablespoon fresh breadcrumbs

In a food processor, blend the almonds and garlic to a paste. Add the egg yolk, lemon juice and a little water and blend, then gradually blend in the oil, adding more if needed (the mixture should resemble a thick paste). Transfer to a bowl and stir in the breadcrumbs, then season to taste. Add more lemon juice and water if needed.

Parsley and Artichoke Salad(serves 4)

6 whole artichoke hearts in oil1 small red onion, peeled, halved and sliced finely½ cup pitted Ligurian olives1 bunch flat-leaf parsley, torn roughlysalt and freshly ground black pepperjuice of 1 lemon100ml olive oil

In a bowl, crush the artichokes gently with your fingers and mix together with the onion, olives and parsley, then season to taste. In a small bowl, whisk together the lemon juice and olive oil, pour over the salad and toss.

Tomato Salad with Dried HerbsMake sure all the ingredients are at room temperature(serves 4 as a first course or light lunch)

3 large beef tomatoes (peeled if desired), chopped1 medium red onion, peeled and cut lengthwise into eighths1 tablespoon dried mixed herbs or dried oreganosalt and freshly ground black pepperextra virgin olive oil3 tablespoons red wine vinegar200g creamy feta or soft mild goats cheese (optional)In a large bowl, mix the tomato, onion and dried herbs and season to taste. Splash over a generous amount of olive oil and the vinegar. Toss, cover and set aside for 30 minutes to infuse.Crumble over a generous amount of cheese if using, splash over some more olive oil and serve.


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Cannellini Bean Salad(serves 4)

200g dried cannellini beans, soaked overnight2 small white onions, peeled1 bouquet garni (consisting of 2 bay leaves and 2 sprigs thyme)4 cloves garlic, peeledsalt and freshly ground black pepperextra virgin olive oillemon juice, to taste2 red capsicums, roasted, peeled, seeded and choppedhandful black olives, pitted and chopped1 bunch flat-leaf parsley, torn roughly

Drain the beans, place in a saucepan and cover with cold water. Bring to the boil over a high heat and cook for about 10 minutes. Add one of the onions, the bouquet garni and two of the garlic cloves. Reduce the heat and gently simmer, partially covered, for about an hour until the beans are tender. Add salt at the end of cooking time, then remove from the heat and leave the beans to cool in their cooking water.

Meanwhile, crush the remaining garlic in a bowl, then stir in about four tablespoons of olive oil and whisk in some lemon juice. Finely chop the remaining onion and add to the mixture, then season to taste. Drain the beans, discarding the onion, bouquet garni and garlic, then transfer to a salad bowl. Add the capsicum, olives, parsley, and onion dressing and toss. Taste and season if necessary.

Country Greek Salad(serves 4)

4 large beef tomatoes, chopped2 medium red onions, peeled and cut lengthwise into eighthssalt and freshly ground black pepper1 tablespoon dried oregano (use wild if you can get it)handful black olives4 tablespoons extra virgin olive oil100-200g creamy feta, to taste

TO SERVE:pitta breadTzatziki

Place the tomato and onion in a bowl and season to taste, then add the oregano, olives and oil and toss. Set aside for about 15 minutes to infuse. Crumble over the feta, toss and serve with grilled pitta and tzatziki.

Tzatziki6 tablespoons thick Greek-style yoghurt1 large clove garlic, peeled and crushed½ small to medium cucumber, grated coarselysalt and freshly ground black pepper

Place the yoghurt, garlic and cucumber in a bowl, mix together, then season to taste. Cover and chill until ready.


Grown


Watercress, Pistachio Nut and Apple Salad(serves 8 as part of a main course)

leaves from 4 bunches watercress, trimmed3 granny smith apples, cored and cut into eighthsjuice of 2 lemons150ml extra virgin olive oilseal salt and freshly ground black pepper100g roasted pistachios, chopped roughly½ cup chopped chives

Rinse the watercress well and pat dry with paper towel. Place the apples in a bowl with half the lemon juice. Whisk the remaining lemon juice with the olive oil, and season to taste. Place the watercress in a large salad bowl with the apples, pistachios, chives and dressing, toss well and serve.

Butter Bean and Green Bean Salad(serves 8 as part of a main course)

400g baby butter beans400g baby green beans60mo extra virgin olive oil¼ cup chopped flat-leaf parsley1 teaspoon sea salt flakesfreshly ground black pepper

Blanch the beans in a pan of boiling water, then refresh in a bowl of iced water and drain. Warm the olive oil in a frying pan over a medium heat, then add the beans and toss gently for about 1-2 minutes until warmed through. Place in a serving bowl, add the parsley, salt and pepper and toss well to combine.

Spaghettini with Asparagus, Snow Pea Shoots, Lemon Zest and Persian Feta(serves 8 as part of a main course)

24 asparagus tips, 5cm in length400g Persian feta in oil50g softened butter500g spaghettini, cooked to al dente and drained2 punnets snow pea shootszest of 4 lemons, cut into julienne strips1/3 cup chopped flat-leaf parsleysea salt and freshly ground black pepper

In a large pan of boiling salted water, blanch the asparagus tips until tender, refresh in cold water, then drain and set aside. Drain the feta, reserving the oil, and crumble in a bowl. Set aside.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. Add the cooked spaghettini and asparagus tips and toss until just heated through. Add the snow peas and lemon zest and toss for 1-2 minutes, then transfer to a serving bowl and add the crumbled feta and the parsley, tossing well to combine. Season to taste and serve.

“I have seen fantastic results for week one. I have

lost 2kg, 3cm off my waist, 5cm off my

hips and 6cm off my midriff!” -Ilana


Grown


Ma Po Tofu Szechuan Style(serves 4)

50ml vegetable or peanut oil1 teaspoon grated garlic1 teaspoon grated ginger (with skin on)2 tablespoons chilli bean sauce*600g silken firm tofu50ml light soy sauce½ teaspoon szechuan pepper (optional)sliced shallots (spring onions), to garnish

Heat oil in a large wok over high heat. Add the garlic, ginger and chilli bean sauce, stir-fry until fragrant. Add 150ml water to the wok, bring to simmering point, then add tofu, soy sauce, and Szechuan pepper. Cook gently for 10-15 minutes, stirring occasionally. Place in a serving bowl and garnish with shallots. Serve with steamed rice.

* Available from Asian supermarkets

Tomato and Basil Salad(serves 4)

6 large, firm, ripe tomatoes, cut into 1cm thick slicesgrated rind of 1 lemon¼ cup basil leavesfreshly ground black peppersaltlemon juiceextra-virgin olive oil

Spread the tomatoes on a large platter. Scatter over the lemon rind and basil. Season with pepper. Cover with plastic wrap and refrigerate for 1-2 hours.Just before serving, sprinkle with salt, squeeze over lemon juice to taste and drizzle generously with olive oil.

Eggplant Salad(serves 4)

2 large eggplants20ml (1tbs) olive oil, plus extra to brushsea salt3 large or 4 small vine-ripened tomatoes, roughly chopped3 garlic cloves, crushed2 teaspoons ground paprika½ teaspoon ground cumin1 small red chilli, seeds removed, finely chopped20ml (1tbs) lemon juice20ml (1tbs) red wine vinegar3 tablespoons chopped flat-leaf parsley3 tablespoons chopped coriandernatural yoghurt and pita bread crisps, to serve

Preheat oven to 200ºC. Peel strips off the eggplant skin with a vegetable peeler. Slice the eggplant into 1cm-tick slices. Brush both sides with a little olive oil, then place in a baking dish and sprinkle with sea salt. Cook for 30 minutes. Remove from oven (if eggplant is a little dry, sprinkle with water), cool for 5 minutes, then cut into 1cm cubes and set aside.

Heat olive oil in a pan over medium-high heat, add tomatoes, garlic, spices, chill, and 1 teaspoon of salt. Simmer for 10 minutes, then remove from heat and add juice, vinegar and black pepper. Add to the reserved eggplant, stir through herbs. Serve warm or at room temperature with yoghurt and pita bread crisps.


Grown


Green Beans and Pistachios(serves 4)

300g baby green beans, blanched, refreshed under cold water2 cups watercress leaves, washed, dried3 tablespoons slivered pistachio nuts*40ml (2tbs) olive oil20ml (1tbs) lemon juicesea salt

Place beans, watercress, pistachios, oil and juice in a bowl. Toss to combine. Season with sea salt and some freshly ground black pepper.*From Middle Eastern stores

Roasted Red Capsicum Salad(serves 4)

2 red capsicums, roasted, skin and seeds removed, cut into strips3 vine-ripened tomatoes, core and seeds removed, flesh cut into strips2 quarters preserved lemon*, rinsed, pulp removed, finely chopped40ml (2tbs) olive oil1 teaspoon fresh lemon juice

Arrange capsicums and tomatoes on a dish, top with lemon, drizzle with oil and lemon juice. Season with pepper and garnish with coriander.*From gourmet food stores

Potato, Prosciutto & Ricotta Pie(serves 6-8)

12 slices prosciutto, rind removed1 pontiac potato, peeled halved1kg ricotta, drained2 eggsquartered, roasted tomatoes, to serverosemary sprigs, to garnish

Preheat oven to 180ºC. Grease a 30 x 10cm loaf pan and line with overlapping slices of prosciutto. Simmer potatoes in salted water for 6 minutes or until just soft. Drain and set aside to cool. Grate potato on a coarse grater and place in a bowl with ricotta, eggs, 1 teaspoon of salt and 2 teaspoons of black pepper, and mix well. Place mixture in lined pan, cover with overlapping pieces of prosciutto and bake for 20 minutes. Remove from oven and allow to cool for 10 minutes.Turn out, cut into thick slices and serve with roasted tomatoes. Garnish with rosemary.

Garden BoxFoods for summer

Plant lettuce to harvest in autumn; carrots to harvest in autumn; silver

beat to harvest late summer; tomatoes to harvest late summer; pumpkin to

harvest in Autumn.You’ll get berries and grapes in the

summer, together with corn and some melons.

Australia has a wide and varied climate. Check with local sources to see what

grows well where you live.

“I understand that if I can succeed,

anyone can.” -Danielle


Grown


Chestnut Soup (Soupe Aux Marrons)(serves 6-8)

1kg chestnuts (or 500g chestnut puree)2 tablespoons unsalted butter1 large or 2 small onions, finely sliced1 garlic clove, finely chopped1 carrot, peeled, finely chopped1 stick celery, finely sliced1 potato, peeled, diced1 rasher bacon, rind removed, finely chopped1L chicken stock200ml thickened cream, plus extra to drizzleChopped parsley, to garnish

Cut a small slit in the outer skin of each nut. Cook in boiling water for 15 minutes. Remove, one by one, peeling off the outer and inner skins (or split cooked nuts and scoop out flesh with a small, sharp spoon).Melt butter in a large, heavy-based saucepan and add vegetables and bacon. Cook over low heat for about 5 minutes. Add chestnuts and stock. Bring to the boil, cover, and simmer over low heat for 25 to 30 minutes. Allow to cool slightly. Blend in a blender in batches until smooth. Return to pan, stir in cream and season with salt and pepper.To serve, heat gently, drizzle with cream and garnish with parsley.

Spinach & Ricotta Cannelloni(serves 4-6)

1 tablespoon butter1 leek (white part only), thinly sliced500g spinach, washed

2 garlic cloves, crushed2 sage leavespinch of grated nutmeg1 ½ cups ricotta50g (1/2 cup) grated parmesan, plus extra 3 tablespoons to sprinkle14 cannelloni tubes

CREAM SAUCE:1 tablespoonbutter¼ cup (35g) plain flour375ml (1 ½ cups) milk1 1/2 cup lite cream2 sprigs of sage, leaves picked1/3 cup chopped walnuts

Melt the butter in a saucepan, add the leek and spinach and cook over a low heat until they start to soften. Add the garlic and ½ cup water, then cover and cook over low heat for about 10 minutes or until pumpkin is tender. Drain, cool slightly, then place in a food processor with the sage, nutmeg, salt and pepper. Process until smooth, then place in a bowl with the ricotta and parmesan.Preheat the oven to 180ºC. Grease a 20 x 27cm ovenproof dish.To make the cream sauce, melt the butter in a saucepan over medium heat. Add the flour and cook for 2 minutes, stirring constantly. Add the milk, cream and sage, whisking well until smooth. Cook over very low heat until thickened. Stir in 1/45 cup walnuts and season with salt and pepper.Place the ricotta mixture in a piping bag with a plain nozzle and pipe into the cannelloni tubes. Pour half the sauce into dish, then sit the filled tubes on top. Cover with the remaining sauce and sprinkle with the remaining parmesan. Bake in the oven for 35-40 minutes or until golden. Serve garnished with the remaining walnuts.


Grown


Olive and Sun-Dried Tomato Tapenade with Goat’s Curd(makes about 1 ½ cups)

TAPENADE:360g black olives such as kalamata, stoned120g oil-preserved sun-dried tomatoes, chopped finely2 cloves garlic, peeled and chopped finely2 tablespoons salted capers, soaked and drained4 anchovy fillets, choppedfreshly ground black pepper, to taste1 tablespoon fresh lemon juice, or to taste3 teaspoons finely chopped thyme100ml extra-virgin olive oil

TO SERVE:Fresh goat’s curd or fromage blanc

Crusty baguette, sliced, or crostini

Put all the ingredients except the olive oil into a food processor and pulse until mixed. With the processor running, drizzle in the oil until the mixture forms a thick, chunky paste. Taste the tapenade and adjust the flavours if needed. Scrape into an airtight container, seal and refrigerate. It keeps well for at least a week. 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). Finish with some olive slivers and/or fresh thyme.

Mediterranean Roasted Vegetables(serves 6)

2 capsicums, cut into 4cm cubes1 red onion, cut into thin wedges1 eggplant, cut into 4cm cubes½ small butternut pumpkin, cut into wedges2 zucchinis, halved, cut into 3cm lengthsolive oil spray1 bunch fresh thyme1 cup kalamata olives

Preheat oven to 200ºC. Combine the capsicums, onion, eggplant, pumpkin, and zucchinis in a large, greased roasting pan. Spray with olive oil, tossing all the vegetables to ensure they are well-coated. Add thyme and season with salt and pepper. Roast for 40 minutes, tossing the vegetables every 15 minutes until they are golden and tender. Add the olives, toss gently and serve.

Garden BoxBeautiful fruit trees

Do you have a green thumb and space to spare in your garden? Maybe you should consider planting a fruit tree.

You can get them at virtually all stages of development, although a mature tree can cost upwards of $1000. If you don’t mind waiting a while for your crops then you can buy them

young and pay a lot less. If you want a challenge you can even try growing them from cuttings! (This is difficult.

Only recommended for serious gardeners)

Fruit trees are beautiful in blossom, adding a breath of fragrance to the air, and when the season comes for harvest you will reap a great reward,

delicious fresh fruit there for the picking!

Stick to what’sin Season.


Grown


Moroccan Carrots(serves 6 as an appetiser)

6 large carrots, peeled, halved and cut in 10-12cm sticks4 tablespoons extra virgin olive oil1 tablespoon brown mustard seeds4 tablespoons water1 large clove garlic, peeled and choppedabout 2 tablespoons Chardonnay vinegarseal salt and freshly ground pepper1 tablespoon cumindried chilli flakes1 teaspoon ground ginger

Blanch the carrots in boiling water, then drain and refresh. In a medium saucepan, gently heat the olive oil and mustard seeds over a medium heat just until the seeds begin to pop. Remove from the heat and allow to cool a little, then and the water, garlic, vinegar and a pinch each of salt and pepper. Bring the mixture to the boil, add the remaining spices and the carrots, and toss to coat in the mixture. Simmer until nearly all the liquid has evaporated, then transfer to a bowl to cool. Taste for seasoning, adding a little more vinegar if desired. Serve on a platter with grissini and black olives.

Baked Stuffed Capsicums(serves 4)

4 tablespoons olive oil185g fresh white breadcrumbs2 garlic cloves, peeled and crushed1-2 tablespoons capers, rinsed and chopped50g anchovy fillets in oil, drained and chopped4 very ripe large tomatoes, peeled and chopped4 tablespoons chopped flat-leaf parsley

salt and freshly ground black pepper4 large red capsicums, halved lengthwise, seeded and membrane trimmed

TO SERVE:Roasted baby eggplants and/or blanched Roman beans dressed with a vinaigrette (optional)

Preheat oven to 200ºC. Lightly grease a baking tray with a little of the olive oil. Heat two tablespoons of the oil in a heavy-based frying pan over a medium heat, then fry the breadcrumbs, stirring, until crisp and golden brown. Stir in the garlic, capers, anchovies, tomatoes and parsley, then remove from the heat and season to taste. Divide the stuffing between the capsicum halves and place them filling side up, on the baking tray. Drizzle with the remaining olive oil and bake for 40 minutes. Serve with roasted eggplants and/or dressed Roman beans.

Quick and Easy Minestrone(serves 4)

1 tablespoon olive oil1 onion, finely chopped1 clove garlic, crushed4 slices pancetta, chopped3 cups diced fresh vegetables (such as carrot, celery, zucchini and green beans)400g can diced, peeled tomatoes400g can canellini beans, rinsed and drained4 cups chicken stock¼ cup prepared basil pesto

Heat oil in a large saucepan. Add the onion, garlic and pancetta. Cook for 5 minutes over medium heat until the onion is soft. Stir in the vegetables, tomatoes, beans and stock. Simmer, uncovered, for 8 minutes or until vegetables are tender. Season with salt and pepper.


Grown


Wonton Soup(serves 4)

4 green onions, roughly chopped230g can water chestnuts, drained1 garlic clove, sliced300g pork mince¼ cup kecap manis*28 fresh square wonton skins2 tablespoons grated fresh ginger2 tablespoons sweet chilli sauce6 cups chicken stock

Place green onions, water chestnuts, and garlic into a food processor and process until roughly chopped. Add mince and 1 tablespoon kecap manis, processing until well-combined. Place 2 teaspoons of pork mixture onto centre of 1 wonton skin. Brush edges lightly with water. Gather corners together to form a pouch, press to secure. Repeat with remaining wonton skins and pork.Combine ginger, chilli sauce, stock and remaining ketjap manis in a saucepan. Cover, bring to the boil. Reduce soup to a simmer. Add wontons and simmer, stirring gently, for 10 minutes or until the wontons are cooked through. Ladle the soup into serving bowls and serve immediately.

Short cut: Use frozen wonton skins.

*Kecap manis is a thick, sweet soy sauce. It’s available from supermarkets and Asian food stores.

Slow-Baked Lima Beans in Tomato Sauce(serves 4))1 cup lima beans, covered and soaked overnight in cold water4 cloves garlic, peeled and chopped1 large onion, peeled and chopped2 tablespoons brown sugar2 tablespoons olive oil2 bay leaves2 tablespoons chopped fresh oregano2 x 400g cans chopped tomatoessea salt and freshly ground black pepper

Drain beans and place in a saucepan with plenty of fresh cold water. Bring to the boil, then simmer for 30 minutes until beans are almost tender. Drain and discard cooking liquid. Preheat oven to 180ºC. In a large, ovenproof casserole dish, combine beans with remaining ingredients, except salt and pepper. Cover and bake for 2 hours, stirring once or twice. Season with salt and pepper to taste. Serve with greens such as pan-fried spinach, and use crusty bread to mop up the sauce.


Grown


Bruschetta with Eggplant and Olive Topping(serves 4)

Preparation 15 mins. Cooking 10 mins. The eggplant mixture can be made several hours ahead. Toast the bread close to serving.1 tablespoon olive oil1 small (80g) onion, chopped finely2 cloves garlic, crushed1 (75g) celery stick, chopped finely150g char-grilled eggplant, chopped finely150g roasted red capsicum, chopped finely¼ cup (40g) pitted black olives, chopped coarsely1 tablespoon drained baby capers2 tablespoons toasted pine nuts¼ cup shredded fresh basil leaves350g loaf ciabatta2 tablespoons extra virgin olive oil, extra

Heat the oil in a medium frying pan; cook onion, garlic and celery until soft, transfer to a medium bowl. Add eggplant, capsicum, olives, capers, pine nuts and basil to onion mixture; mix well. Cut bread on a slight angle into 8 slices. Brush one side of bread slices with the extra oil, grill on both sides until toasted. Top toast with the eggplant mixture and sprinkle with extra basil leaves, if desired.

Vegetable Curry(serves 4)

2 tablespoons vegetable oil2 large onions, peeled and sliced2 tablespoons medium-hot curry powder2 cups vegetable stock4 large carrots, peeled and cut into thin sticks4 parsnips, peeled and cut into thin sticks250g green beans, trimmed1 head broccoli, cut into florets1 cup low-fat natural yoghurtsalt and pepper½ cup fresh coriander leavesfresh chilli, sliced

Heat a large saucepan, add oil and onion, and cook over a low heat for about 10 minutes until onion is softened. Add curry powder, turn up the heat to medium and cook for 1 minute, stirring constantly to toast spices. Add stock and simmer for 5 minutes.

Add carrots and parsnips to the pan and simmer uncovered for 5 minutes. Add beans and broccoli, and simmer for a further 5 minutes. The vegetables should be tender and the liquid reduced by half. Remove the pan from the heat, stir in yoghurt and season with salt and pepper to taste. Once yoghurt has been added, do not allow mixture to boil, or it will curdle. To serve, scatter with coriander and place sliced fresh chilli on the side, if desired. Serve with steamed fragrant basmati or jasmine rice.


Grown


Haloumi with Deconstructed Ratatouille(serves 4)

olive oil1 eggplant, thickly sliced3 zucchinis, thickly sliced2 red capsicums, seeded and thickly sliced500g haloumi*freshly ground black pepper2 tablespoons balsamic vinegarfresh basil leaves

Heat a large non-stick frying pan, add a little oil and cook eggplant, zucchini and capsicum slices in 2-3 batches for 2-3 minutes or until golden on both sides. Remove vegetables to a large bowl. Slice haloumi into 8 wedges and fry or grill for 1-2 minutes on each side until golden brown. Add cheese to vegetables.Arrange stacks of vegetables and haloumi on 4 serving plates and season with pepper (salt is not needed as haloumi is salty). Drizzle with balsamic vinegar and garnish with basil leaves.

*Haloumi is a stretched-curd Cypriot cheese that is stored in brine. It is available from supermarkets.

Autumn Salad with Roasted Chestnuts(serves 4)

mixture of rocket and butter lettuce leaves16 chestnuts, roasted and peeled*1 pomegranate12 fine slices of Italian prosciutto8 fresh bocconcini, sliced in half

ITALIAN DRESSING:¼ cup good quality olive oil1/3 cup vinegar (balsamic, white or red wine)1 teaspoon salt

Place the lettuce leaves on a large plate. Roll each slice of prosciutto and place on lettuce leaves. Cut pomegranate in half and scoop out seeds. Scatter seeds, roasted chestnuts (cut in half) and bocconcini over salad. To make Italian dressing, whisk olive oil, vinegar and salt and pour over salad.

*Scored raw chestnuts can be roasted in a hot oven with salt, some garlic, oil and fennel seeds in a foil envelope for at least one hour.

Preserved Lemons6 organic lemons6 heaped teaspoons sea saltlemon juice, to cover

Wash and dry the lemons. Keeping them intact, cut the lemons lengthwise into quarters three-quarters of the way down to the base. Stuff each lemon with a heaped teaspoon of sea salt; pack into a sterilised jar until full. Fill the jar with lemon juice to cover, ensuring there is no space left in the jar. Seal the jar and leave it on your kitchen bench for six weeks. The lemons are ready for use when the rind is tender.

Cooking GreenDid you know?

A crockpot or slow cooker requires a lot less energy then an electric stove or oven. Yet another

way to reduce your carbon footprint.


Grown


Mushroom and Mozzarella Lasagne(serves 4-6)

1 medium eggplanttable salt1 tablespoon extra virgin olive oil2 teaspoons oregano leaves, roughly choppedsea salt and freshly ground black pepper2 red capsicums2 yellow capsicums8 large field mushrooms, sliced thickly200g mozzarella cheese, sliced50g parmesan, gratedolive oil for greasing and drizzling

Preheat the oven to 180ºC. Cut the eggplant in half lengthwise, sprinkle the flesh with table salt and leave for 10 minutes. Wash off the salt, pat dry with paper towel and brush the flesh with half the oil. Place cut-side down on a baking tray and bake for 30-40 minutes, or until soft. Remove.When cool, peel off the skin and discard. Using a hand-held blender or food processor, roughly puree the flesh. Stir through the oregano and season to taste. Cut the capsicums into pieces as large and flat as possible, removing the membrane and seeds. Place skin-side up under a hot griller until they blacken and blister. Transfer to a bowl, cover with cling-film and leave for 10 minutes. Remove the skin and set aside the flesh.Cook the mushrooms, in a litle water over high heat until just tender. Season to taste. Cook the lasagne in a large pot of boiling salted water until just tender. Plunge into cold water and separate the sheets.Cover the base of a lightly oiled baking dish with lasagne sheets. Spread with half the eggplant puree, top with a layer of capsicum

pieces, then mozzarella, then mushrooms. Cover with more lasagne sheets and repeat the process, finishing with a layer of lasagne. Sprinkle with parmesan, salt and pepper. Drizzle with oil, cover with foil and bake for 20 minutes, or until heated through.

Red Lentil Curry(serves 4)

1 ¼ cups red split lentils 2 cups vegetable stock½ teaspoon ground turmeric2 tablespoons oil1 onion, chopped2 cloves garlic, finely chopped1 tablespoon chilli paste (or to taste)2 teaspoons ground cumin2 teaspoons ground coriander2 tomatoes, chopped

1/3 cup instant lite coconut milk powderBring lentils, stock and turmeric to the boil, then simmer, covered, for 10 minutes, stirring occasionally. In a separate pan, fry onion in oil until soft, then add garlic, chilli paste, cumin and coriander. Cook, stirring, for 2-3 minutes until fragrant. Add this mixture plus the tomatoes to the lentil mixture. Stir in the coconut milk powder for 1-2 minutes. Serve with naan bread or rice.

There’s a reasonMother Nature gives

us seasons: it gives us variety and something

to look forward to.


Grown


Designer Beans on Toast(serves 4)

80ml (1/3 cup) extra virgin olive oil1 small onion, finely chopped1 tablespoon freshly chopped rosemary2 garlic cloves, crushed50g anchovies, chopped2 x 425g can (4-bean mix) drained425g can diced tomatoes, drained¼ cup chopped flat-leaf parsley4 slices gluten-free bread, toastedgrated parmesan, to serve

Heat half the oil in a frypan, add the onion, and cook over medium heat for 1 minute. Add rosemary, garlic and anchovies and cook for a further minute until everything is well combined. Add the beans, stir well, then add diced tomatoes. Reduce heat to low and cook for 5 minutes, stirring to prevent catching. Stir in half the parsley. Place toasted bread on plates, pile on beans, then sprinkle with the parmesan and remaining

Ricotta Cake(serves 8)

Unlike the cake from Pasticceria Papa, this is not topped with a layer of pastry, but with strips of pastry laid in a criss-cross pattern.

PASTRY:Low fat pastry or pastry caseFILLING: 500g low fat ricotta80ml low fat cream50g caster sugar1 teaspoon vanilla extract3 eggs

finely grated zest of ½ lemonfinely grated zest of ½ orange2 tablespoons pine nuts (optional)

Preheat the oven to 1800C. Put the ricotta, cream, caster sugar, vanilla, eggs and grated zests in a food processor and combine until smooth. Pour the mixture into the chilled pastry case, sprinkle with pine nuts. Bake for about 1 hour until the pastry is golden brown and the filler set.

Mushroom and Haloumi Bruschetta(serves 4)

1/2 tablespoon olive oil300g small button mushroom, quartered125g haloumi cheese, chopped 1 teaspoon fresh thyme leaves1 teaspoon balsamic vinegar8 slices crusty Italian bread2 cloves garlic, halved extra virgin olive oil, to drizzle

Heat oil in a small frypan over medium-high heat. Add mushrooms and cook for 3 minutes until they begin to soften. Add haloumi cheese and cook for 2 to 3 minutes, or until just tender. Stir in fresh thyme and balsamic vinegar.Toast bread on both sides. Rub one side of each with a cut garlic clove.Top bread slices with mushroom mixture. Drizzle lightly with extra virgin olive oil. Season with freshly ground black pepper and serve.

Note: Haloumi is a firm, white, sheep’s milk cheese flavoured with fresh mint. Look for it in the cheese fridge or delicatessen section of your supermarket.


45

Flown

Energy foods – these nutrient packed foods will keep you full of energy and reduce the risk of heart disease and diabetes.


46 www.massattack.com.au

Flown

Chicken and Ricotta Cannelloni(serves 4)

1 tablespoon olive oil1 small onion, finely chopped2 garlic cloves, crushed400g chicken mince30g low-fat ricottagood pinch nutmeg4 fresh lasagne sheets700g bottle Italian tomato sauce½ cup low fat grated cheese80g mixed salad leaves, to serve

Preheat oven to 1800C. Heat olive oil in a non-stick frypan over medium heat. Add onion and garlic, cooking for 2 minutes until soft.Add Chicken mince. Cook until it changes colour, breaking lumps with a wooden spoon.Transfer to a bowl and allow to cool. Add ricotta and nutmeg, season with salt and pepper. Mix well

Cut each lasagna sheet in half crossways, forming two small rectangles. Place 1/3 cup of chicken mixture on one long side of the pasta,, about 2cm in from the edge. Roll up.Spread half the tomato sauce evenly over the base of 4 individual or 1 large baking dish. Arrange cannelloni in dish. Spoon over remaining sauce and sprinkle with cheese. Bake for 35 minutes until paste is cooked. Serve with salad leaves.

Variation: For vegetarians, replace chicken with 500g steamed spinach.

Chicken Pieces with Preserved Lemon, Pancetta and Rosemary(serves 10)

10 x 375g free-range chicken Marylands*8 quarters preserved lemon 1/3 cup finely chopped rosemary125ml extra-virgin olive oilfreshly ground black pepper12 thin slices pancetta

Cut the drumsticks away from the thighs. Remove the pulp from the preserved lemon, then rinse and cut into thin strips. Toss the chicken pieces in 2 shallow baking dishes with the preserved lemon, rosemary and olive oil, then grind over the pepper. Allow the chicken to sit for 1 hour for the flavours to infuse.Meanwhile, preheat the oven to 2300C. Make sure the chicken pieces are lying skin-side up, then bake for 15 minutes. Turn the chicken over and swap the positions of the trays. Cook for another 10 minutes, then test for doneness. (The chicken will continue cooking while it rests, but if the juices run very pink when you prick the thickest part of the thigh, you may want to return the meat to the oven for a few more minutes.) Turn the chicken over to the skin side up again and rest, covered with foil, for 15 minutes.

Meanwhile, crisp the pancetta on a baking tray in the oven for 10 minutes, then add to the resting chicken. Serve the chicken and pancetta with a salad and good crusty bread.

Sauce: if you wish to serve a sauce with this, add 125ml hot reduced chicken stock and ¾ cup verjuice to the baking dishes while the chicken is resting.


47www.massattack.com.au

Flown*Chicken pieces: free-range chicken Marylands were used in this recipe, but if you have a chance to buy the thighs alone, they are probably an even better option. 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, but the skin and fat keep the meat beautifully moist and impart flavour during cooking.

Honey Ginger Baked Chicken(serves 4)

50 g piece fresh ginger1 lemon¼ cup (60ml) water1/3 cup (120g) honey¼ cup (55g) firmly packed brown sugar2 cloves garlic, crushed 1 large green chilli, seeded, chopped, optional4 (800g) chicken thigh cutlets 4 (600g) chicken drumstickssalt and freshly ground pepper3 green onions (green shallots), sliced thinly

Peel ginger; slice thinly. Stack slices; slice crossways thinly to create strips. Remove rind thinly from the lemon using a zester, or peel rind with a vegetable peeler, avoiding the white pith; cut rind into thin strips.Combine water, honey and sugar in a medium saucepan over medium; cook, stirring, until sugar is dissolved. Bring to the boil; add ginger, then simmer, stirring, for 5 minutes or until the ginger is tender.Transfer the ginger mixture to a large heatproof bowl. Add garlic, chilli and rind; stir to combine. Cut deep slashes at 2cm intervals through the thick part of the chicken flesh. Place chicken in the ginger mixture and turn to coat evenly.

Cover; refrigerate for 4 hours or overnight, turning chicken occasionally.Preheat the oven to moderate (1800C/1600C fan-forced). Place chicken mixture in a dingle layer in a medium baking dish. Bake, uncovered, in a moderate oven for about 40 minutes or until chicken is cooked through and browned. Sprinkle chicken salt and pepper; serve topped with green onions. Marinated uncooked chicken suitable to freeze.

Chicken Salad(serves 4)

1 x 1.6kg cooked chicken1 x 250g tin water chestnuts, drained and sliced thinly6 shallots (green onions), sliced thinly1 cup chopped celery¼ cup mango chutneysalt and freshly ground black pepper

DRESSING:½ cup soy mayonnaise, or more if necessary½ cup lite cream1 tablespoon soy saucecurry powder, to tastesalt and freshly ground black pepper

Combine the ingredients for the dressing, except the salt and pepper, in a bowl. Season to taste. Set aside.Remove flesh from the chicken and cut into bite-sized pieces.Combine the chicken with the remaining ingredients in a large bowl. Pour over the dressing and toss well to combine.This salad is delicious served with freshly cooked (boiled or grilled) asparagus.



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Coconut Chicken with Spicy Cucumbers(serves 4)

280ml lite coconut cream1-2 tablespoons Madras curry paste3 tablespoons finely chopped coriander8 chicken thigh cutlets or thigh fillets excess fat removed700g telegraph cucumbers, peeled, halved lengthwise and seeded2 tablespoons mild flavoured olive oil3 teaspoons sesame oil ½ teaspoon caster sugar1 tablespoon very finely shredded peeled ginger2 cloves garlic, peeled and chopped finely1 tablespoon rice or white wine vinegar2 small red chillies, chopped finelysea salt, to taste

In a large bowl, mix together the coconut cream, curry paste (according to taste) and coriander, then toss with the chicken until well coated. Cover and chill for at least 20 minutes. Slice the cucumber diagonally into 8mm thick slices and place in a large bowl.Preheat the over to 200ºC. place the chicken on a shallow oven tray lined with baking paper and drizzle over any leftover marinade. Cook for about 30-35 minutes.

Meanwhile, whisk together all the remaining ingredients in a small pan. Bring to the boil, then remove from the heat and stir into the cucumbers. Serve with the coconut chicken.

Spiced Chicken(serves 4-6)

SPICE MIX:4 teaspoons ground bay leaves5 teaspoons dry thyme1 teaspoon ground nutmeg1 teaspoon ground cloves2 teaspoons cinnamon4 teaspoons ground coriander1 teaspoon ground mace1 teaspoon ground cardamom2 teaspoons ground ginger4 teaspoons ground cumin seed or freshly ground cumin seeds1 teaspoon ground allspice1 teaspoon turmeric2 teaspoons cayenne peppersalt and freshly ground black pepper4-6 chicken piecesolive oil

TO SERVE:Middle Eastern ColeslawAlmond Skordalia

Preheat the oven to 180ºC. Blend all the spices in a bowl, then transfer to a flat plate. Pat the chicken dry and roll each piece in the spice mix to coat. Heat a little olive oil in an ovenproof frying pan over a medium heat, then gently brown the chicken on all sides. Transfer the frying pan to the oven for 5-8 minutes until cooked through.

TO SERVE:Put the chicken on plates and serve with coleslaw and a spoonful of Almond Skordalia.



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Barbecued Quail with Cucumber Ribbons(serves 2-4)4 quail, neck and wing tips trimmed

MARINADE:6 large cloves garlic, peeled and chopped finely1-2 tablespoons freshly ground cumin2 ½ tablespoons freshly ground coriander¾ teaspoon sweet paprikaa large pinch of dried chilli flakessea salt, to taste½ cup extra-virgin olive oil

CUCUMBER:4 Lebanese cucumbers1 cup plain low fat yoghurt1 large clove garlic, chipped finely1 tablespoon finely shredded mint, plus extra to serve

Split each quail down the back with kitchen shears. Turn over and press down gently to flatten. Whisk all the marinade ingredients together. Put the quails into a bowl with the marinade, turning them to coat well. Cover with plastic wrap and chill for at least an hour, turning occasionally.Take the birds from the marinade. 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. Grill or barbecue the quails over medium to high heat for 4 minutes per side. (To keep them flat, place a heavy oven tray on top.) Set aside to rest for 5 minutes.Meanwhile, slice the cucumbers lengthwise in thin ribbons and pat dry. Mix the remaining ingredients together and gently fold in the cucumber.TO SERVE:Mound some cucumber onto each plate, sprinkle a little mint on top and sit a quail on the side.

Cooking GreenBuying local

Think about the food you eat in a day. How much of it has travelled thousands of kilometres in order to

reach you? Think about the environmental cost involved; can you guess the amount

of fossil fuels that went into transporting, packaging,

storage, all to arrive full of preservatives to keep it ‘fresh’?

Buying as much as you can locally will support your

community, decrease your carbon footprint and increase the chance that what you put in your mouth is unaltered by

chemicals. Depending on where you live

all kinds of food can be sourced from farms in the near regions;

meat, fish, vegetables, fruit, grains, even alcohol can be

purchased from local, organic sources.

Try going to farmers markets and talking to growers. Some areas have community groups

that focus on sustainable eating; 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.



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Chicken with Basil and Ricotta(serves 4)

50g basil leaves20g pine nuts1 large clove garlic, chopped finelyextra-virgin olive oil50g freshly grated parmesan10g softened butter250g ricottasea salt, to taste1.5-1.6kg chicken

Preheat the oven to 190ºC. In a food processor blend together the basil, pine nuts, garlic and ¼ cup of the oil. Add the parmesan, butter ricotta and salt. Process until well combined.Spread the ricotta mixture under the chicken skin following the method in the poussin recipe, placing any excess mixture in the cavity. Run your hands over the skin to even out the stuffing. Fold the wing tips under and loosely tie the legs together. Place the chicken, skin side up, in a roasting dish. Rub with a little oil. Roast for about 1 hour and 20 minutes, basting occasionally, until the juice run clear. (Cover loosely with aluminium foil if it starts to brown too rapidly.)Set aside to rest for 5-10 minutes before serving with slow-roasted truss tomatoes.

Duck Breast with Honey-Pickled Peaches(serves 4)

MARINADE:90ml clear honey2 tablespoons Dijon mustard25ml fresh orange juice25ml olive oil1 tablespoon white-wine vinegar3 teaspoons finely chopped gingersea salt, to taste4 x 200g duck breast filletsPEACHES:220ml clear honey180ml white-wine vinegar8 whole cloves1 small cinnamon stick, broken6 fine slices fresh ginger4-6 just-ripe small freestone peaches, washed, halved and stoned

Whisk all the marinade ingredients together in a dish. Score fine cuts across the skin and fat of each breast. Add the duck to the marinade, turning to coat, then chill for at least an hour.To cook the peaches: put the honey, vinegar, cloves, cinnamon and ginger into a medium saucepan. Stir to dissolve the honey then bring to the boil, reduce the heat and simmer for 3 minutes. Add the peaches and cook gently for 5 minutes or until just tender. Transfer the peaches and syrup to a bowl and cool slightly. Carefully peel the peaches and return to the syrup. Add more honey if necessary.Take the duck from the marinade. Pat dry and sprinkle the skin with salt. Heat a heavy, non-stick frying pan over medium heat until hot. Add the duck, skin-side down, and cook for 6 minutes. Turn over and cook for 8 minutes for pink duck. Remove, rest in a warm place for 5 minutes, then slice. Serve on plates with the peaches and syrup.



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Chicken Tagine(serves 4)

8 chicken thighs on the bone, skin removed, trimmed of fat (or 4 chicken marylands)2 onions, grated4 garlic cloves, crushed1 tablespoon grated ginger1 teaspoon ground cumin1 teaspoon ground paprika2 pinches saffron threads¼ cup chopped flat-leaf parsley¼ cup chopped coriander½ cup pitted, sliced green olives¼ cup lemon juicecouscous, to serve

Place chicken, onions, garlic, ginger, spices and 2 cups water in saucepan, cover with a lid. Bring to boil, then reduce heat to low. Simmer 1 hour or until meat falls off bone. Stir occasionally, skimming off excess fat. Increase heat to high, remove lid and cook until reduced by half. Add herbs olives and juice. Serve with couscous.

Chicken with Winter Vegetables(serves 4)

1.4kg organic chicken, washed1 small fennel bulb, finely chopped3 leeks, roughly chopped4 carrots, roughly chopped1 small celeriac, roughly copped1 bunch thyme3 bay leaves1 large bunch flat-leaf parsley, stalks and leaves separated750ml bottle (3 cups) dry white wine

sea salt450g small, waxy potatoes (such as kipfler or pink fir), peeled

Preheat oven to 200ºC. Place chicken in a large ovenproof dish with a lid. Add the fennel bulb, leeks, carrots and celeriac to the pot, followed by the thyme, bay leaves and parsley stalks. Pour in the white wine and season with a little salt and plenty of freshly ground black pepper. Cover with the lid and place on the middle shelf of the oven for 2 1/2 hours.Meanwhile, boil the potatoes until tender. Once chicken is cooked, remove the parsley stalks from the pot and discard. Next, place the chicken on a serving plate and leave to rest for a few minutes before dividing into portions. Chop the parsley leaves and add to the mixed vegetables. Check for seasoning and stir well. May be eaten as a stew. Also recommended as vegetable soup, then enjoy the warm chicken with the potatoes and a little Dijon mustard.

Garden BoxFoods for autumn

Plant beetroot for harvest in late autumn; spinach for harvest in late autumn; garlic for harvest in early spring; brussel sprouts for harvest

in winter.It’ll be apples off the trees in

autumn, some stone fruits as well. Plenty of nuts and grains, and it’s a great time for root vegetables. You truly feel natures bounty in

autumn.Australia has a wide and varied

climate. Check with local sources to see what grows well where you

live.



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Fragrant Roast Chicken with Chilli & Kaffir Lime Leaves1 Oven Bag1 dessertspoon plain flour1 x 1.8kg (size 18) free-range chicken5 kaffir lime leaves, centre vein removed, finely shredded3 garlic cloves, finely chopped1 fresh long red chilli, seeds removed, finely sliced on the diagonal2 tablespoons olive oil

Preheat oven to 200ºC. Remove the perforated strip from the top of the Oven Bag to use as a tie. Add a heaped dessertspoon of flour to the bag and shake to distribute evenly. Rinse the chicken cavity with cold running water. Pat the chicken dry with paper towel inside and out.Combine the kaffir lime leaves, garlic, chilli, 1 tablespoon of the oil and salt to season. 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). Spread the chilli mixture evenly over the flesh of the chicken under the loosened skin. Rub the skin of the chicken with the remaining oil and salt to season. Tie the chicken legs together and tuck the wings under if desired. Place the chicken in the prepared Oven Bag and close the end with the special tie. Pierce 3-4 holes in the top of the bag near the tie end. Place the chicken in a roasting pan, ensuring the bag does not hang over the sides. Place in preheated oven. Check that the bag is not near the oven walls or the oven’s heating elements. Roast for 1¼ hours or until the chicken is just cooked through.Remove the roasting pan from the oven. Slit open the Oven Bag, being careful to avoid escaping steam. Carve and serve immediately.

Curry Chicken Casserole(serves 4)

2 tablespoons olive oil8 chicken pieces on bone, skin & fat removed1 brown onion, cut into thin wedges2 tablespoons green curry paste375ml evaporated lite milk1 tablespoon lime juice1 tablespoon fish sauce1 teaspoons brown sugarcoriander leaves, to serve1 cup jasmine rice1 ½ cups liquid chicken stock

Heat oil in a wok over high heat. Add half the chicken, cook for 2 minutes both sides. Remove to a plate. Repeat with remaining chicken. Add onion. Cook for 2 minutes. Add curry paste and cook for 1 minute. Stir in evaporated milk. Bring to the boil, then reduce heat to medium-low. Return chicken to wok. Cook, uncovered, for 20 to 30 minutes, turning occasionally.Stir in lime juice, fish sauce, and sugar. Serve over rice, topped with coriander.To cook rice: place rice and stock into a medium saucepan. Cover with lid and bring to the boil over high heat. Reduce heat to low-medium. Cook for 15 minutes remove from heat. Stand for 5 minutes. Stir with a fork to separate the grains.



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Lemon and Thyme-Roasted Chicken(serves 4)(You will need an oven bag for this recipe)

1 tablespoon flour1 lemon, sliced1 bunch spring onions, trimmed and halved10 sprigs of thyme8 garlic cloves, peeled1 x No. 18 chicken, washed, dried and trimmedolive oil

Preheat oven to 180ºC. Place flour into an oven bag and shake to coat. Place 2 slices of lemon, 3 spring onions, 2 sprigs thyme, and 2 garlic cloves in the cavity of the chicken. Tie legs together with kitchen string.Place remaining lemon slices, spring onions, thyme, and garlic in oven bag. Brush olive oil over chicken skin and season with salt and pepper. Place chicken into oven bag and secure with the tie or string. Place bag into a roasting pan and roast for 1 hour and 20 minutes, or until golden. Remove from bag and serve.Variation: replace lemon slices with orange for a different citrussy flavour.

Chicken and Lentil soup(serves 4)

¼ cup olive oil2 chicken breast fillets, trimmed1 leek, halved and thinly sliced2 garlic cloves, crushed2 carrots, peeled and diced2 sticks celery, diced1 cup red lentils, washed1 litre chicken stock

400g can diced tomatoes2 tablespoons chopped, fresh flat-leaf parsleynatural yoghurt, to servecrusty bread rolls, to serve

Heat 1 tablespoon olive oil in a large saucepan over medium-high heat. Add chicken breast fillets and cook for 3 to 4 minutes on each side. Remove to a plate and allow to stand for 5 minutes. Shred the chicken. Heat remaining olive oil in the saucepan over medium heat. Add leek and garlic and cook, stirring for 2 minutes or until soft. Add carrot and celery and cook for 2 minutes.Stir in the lentils and cook for 1 minute. Add the stock and tomatoes and bring to the boil. Reduce the heat to medium-low and simmer, uncovered, for 20 minutes or until the lentils and vegetables are tender. Stir in the chicken and parsley and season with salt and pepper. Serve topped with yoghurt and bread roll.

PestoLots of delis sell good pesto now, but if you want to whip up a batch of your own, it’s very quick and easy. Just put 100g basil leaves, 2 cloves crushed garlic, a little sea salt, 25g pine nuts and ½ cup extra virgin olive oil in a blender. Whiz them together on high speed then scrape the paste out of the blender and stir in 75g freshly grated parmesan. Spoon it into a container and cover the surface with a thin film of olive oil. Store it in the fridge. If you want to freeze it, leave out the cheese. A neat way to freeze it is to put a couple of tablespoonfuls of the pesto into little plastic snap-lock bags. Smooth the pesto out so it forms a thin layer, then seal the bag. When you want to use it, just pull out a bag or two, let them defrost, then stir in some parmesan.



Vietnamese-Style Chicken Noodle Soup(serves 4)

4 spring onions (shallots) chopped2 lemon grass stalks, tender part only, chopped finely500ml chicken stock½ tablespoon sugar1-2 tablespoons fish sauce1 tablespoon soy sauce1 tablespoon tamarind water2 chicken breast, sliced thinly200g cooked vermicelli noodles, drainedhandful of beansprouts, trimmedsliced red chillicoriander leavesVietnamese mint leaves

Heat a little oil in a saucepan and cook the spring onion and lemon grass for about 2 minutes until fragrant, then set aside. Bring the stock to the boil in a large saucepan, then add the spring onion and lemon grass, sugar, fish sauce, soy sauce and tamarind water. Add the chicken and simmer until it is cooked through, then remove from the stock.Divide the noodles, beansprouts and chicken between four bowls. Spoon the stock into each bowl and serve with chilli, coriander and mint as desired.

Chicken Shepherd’s Pie(serves 8)

Begin this recipe the day before6 chicken marylands1 onion, chopped2 celery stalks, leaves removed, chopped1 large carrot, peeled, chopped8 garlic cloves, chopped3 sprigs thyme750ml (3 cups) red wine120g pancetta, chopped2 tablespoons tomato paste2 tablespoons plain flour750ml (3 cups) chicken stock (preferably homemade)150g mushrooms, quartered

Place the chicken in a dish with the onion, celery, carrot, garlic and thyme. Pour in the wine, cover and refrigerate overnight. Remove the chicken and pat dry, strain the vegetables reserving the marinade and vegetables separately.Preheat oven to 180ºC. Heat half the oil in a large ovenproof casserole dish over medium-high heat. Add chicken, brown all over. Transfer to a plate and set aside. Add pancetta to casserole dish and fry 1-2 minutes, then add reserved vegetables, tomato paste and flour. Cook for 1 minute. Add the reserved marinade and reduce by half, add the stock and return the chicken to the pan. Cover and place in oven for 2 hours. Set aside to cool slightly, then remove meat from bones, and shred.Add mushrooms and sauté over medium heat for 2-3 minutes. Place the shredded chicken, vegetables and mushrooms in a bowl. Add enough of the cooking liquid to moisten but not swamp the dish. Divide between individual ovenproof serving dishes, sprinkle with ricotta cheese.



Mustard and Rosemary Chicken(serves 4)

Preparation 15 minsCooking 15 mins

The chicken can be marinated several hours ahead. Recipe is best made close to serving.

1 tablespoon seeded mustard2 cloves garlic, choppedsalt and freshly ground black pepper1 tablespoon finely chopped fresh rosemary¼ cup (60ml) olive oil4 small (680g) single chicken breast fillets3 cups (200g) fresh breadcrumbsolive oil, for shallow-frying, extra350g Brussels sprouts, quartered20g butter¾ cup (180ml) hot low fat milk

Combine the mustard, garlic, salt, pepper, rosemary and 2 tablespoons of the oil in a small bowl stir well. Halve chicken breast horizontally, place on a tray and brush with mustard mixture. Place breadcrumbs in a shallow dish, press crumbs onto chicken. Heat the oil for shallow-frying in a large non-stick frying pan and cook the chicken, in batches, until browned on both sides and just cooked through. Drain the chicken on absorbent paper.Meanwhile, heat the remaining olive oil in a separate non-stick frying pan, add the brussels sprouts and cook, stirring, until almost tender. Season to taste with salt. Serve the chicken with vegetables and lemon, if desired.

Organic FoodWhy choose organic

foods?

For you:Once upon a time you could trust food to be what it appeared to be. That’s all changed; industrialisation of farming practices combined with air, water and soil pollution means

that even something simple like an apple might contain all sorts of preservatives, chemicals and

synthetic hormones. Because organic food is grown

without the use of chemical enhancers and synthetic fertilisers, you are less likely to be consuming all sorts of other things that can be detrimental to your health. And they

taste better to!Thousands of tones of pesticides are

used every day around the world to spray crops. These pesticides

find their way into water ways and into the eco-systems surrounding,

sometimes with far reaching consequences.

Though many are considered ‘harmless’, the environmental

detriment caused by this practice has been outlined in case studies

throughout the world. DDT, a chemical insecticide that has been

banned in Australia for forty years, is still widely used in parts of Asia. When you buy organic you are

supporting farmers that have chosen not to use harmful pesticides,

instead focussing on environmentally friendly farming methods.



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Roast Chicken with Lentils and Mint(serves 4)

Serve with this warm lentil salad, with spicy chickpeas or vegetables1 tablespoon olive oil, plus extra to coat baking tray4 chicken marylands (leg and thigh joined)1 teaspoon dried oreganosea salt, to taste250g brown lentils, rinsed1 onion, finely chopped2 garlic cloves, smashed2 bay leaves

DRESSING:2 vine-ripened tomatoes2 tablespoons finely chopped mint1 tablespoon finely chopped flat-leaf parsley2 tablespoons extra virgin olive oil1 tablespoon red wine vinegarsea salt, to taste

Heat the oven to 190ºC. Lightly coat a baking tray with oil. Brush the chicken with olive oil then season with dried oregano, sea salt and freshly ground black pepper. Place on the baking tray and bake for 45 minutes.In a saucepan, combine the lentils with the onion, garlic, bay leaves and 1 litre of cold water. Bring to the boil then reduce heat and simmer gently for 20 minutes or until the lentils are tender. Drain well.To make the dressing, halve the tomatoes, discard the juice and seeds, and finely chop the flesh. In a bowl, combine the tomato with the mint, parsley, olive oil, vinegar, sea salt and black pepper. Toss the drained lentils in the dressing and divide between 4 dinner plates. Arrange the roast chicken on top and serve.

Thai Chicken Larb(serves 4)

500g chicken mince1 cup red onion, thinly sliced2 tablespoons toasted ground rice (see below)2 teaspoons *Sambol Olek chilli paste2 tablespoons water2 tablespoons sesame oil2 tablespoons lime juice2 tablespoons fish sauce2 cups bean sprouts1 cup fresh mint1 cup fresh coriandercrisp lettuce leaves

* Asian aisle from the supermarket

Heat a wok or frying pan until very hot, add sesame oil then add chicken mince, breaking up with a wooden spoon, add water and heat until cooked through. Add the chilli paste, lime juice, fish sauce and cook for one minute. Finally, add the sprouts and fresh herbs and sprinkle over the toasted ground rice. To serve, place on lettuce leaf.(To make toasted ground rice, heat a dry wok to hot and add rice. Stirring until rice turns golden brown, remove from the heat and leave to cool. Grind to fairly coarse powder in mortar and pestle or a blender.)

“First of all, let me say that the program is fantastic - in just seven weeks I have lost nine kilos” -Gill



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Chicken Noodle Soup(serves 6)

Begin this recipe the day before1 chicken1 onion, peeled1 garlic clove2 carrots, peeled, chopped2 celery stalks, leaves removed1 bay leaf2 sprigs thyme100g vermicelli pasta, cooked, drained2 tablespoons freshly chopped flat-leaf parsley

Place the chicken in a large saucepan with the onion, garlic, carrots, celery, herbs and 2 litres of water. Bring to the boil, skimming any scum that may appear on the surface. Reduce heat to very low and simmer for 2 hours (don’t boil). Strain the soup, returning the liquid to the pan. Set aside the chicken to cool, discard vegetables.When the chicken is cool enough to handle, remove the meat from the bones, and set aside to use in other dishes. Return the bones to the stock and cook for a further hour at a low simmer. Strain, allow to cool, then refrigerate overnight.Remove any fat that has appeared on the surface and discard. Reheat soup. Season well with salt and pepper. Divide pasta between serving bowls, and ladle the soup over the top. Sprinkle with parsley and serve.

Food and HormonesSlow & steady does it

By now, most of us have heard of ‘The Slow Food’ movement. With its origins in the 1980s in Italy, when McDonald’s planned to build an franchise outlet near the Piazza di Spagna in Rome

in 1986, Carlo Petrini organised a demonstration in which he and his followers brandished

bowls of penne as weapons of protest. Their demonstration

was successful and soon after, Carlo founded the International

Slow Food Movement which runs counter to the fast food, fast life, non-sustainable food production and the eroding of

local economies.By the 1990s Slow Food had

grown hugely and was becoming politically active, lobbying the EU on trade and agricultural policy

and working to save endangered foods.

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, the earth’s resources, sustainable agriculture, and the health of

individual consumers.

“Firstly I wanted to say how informative I found the information

that you sent me” -Fleur



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Chicken Biryani(serves 4)

300g (1 ½ cups) long-grain rice40ml (2 tablespoons) olive oil1 onion, finely sliced2 garlic cloves, crushed2 teaspoons grated fresh ginger4 chicken breasts, cut into 2cm dice½ teaspoon ground chilli1 teaspoon ground cumin2 cinnamon sticks½ teaspoon ground turmeric1 teaspoon ground coriander6 fresh curry leaves (optional)*150ml thick plain low-fat yoghurt2 tablespoons sultanas3 tablespoons slivered almonds, toasted1/3 cup roughly chopped coriander leaves

Cook the rice in salted water for 8 minutes, then drain and set aside. Heat the oil in a large frypan over medium heat, add the onion and cook for 1-2 minutes or until softened. Add the garlic, ginger and chicken, and cook, stirring, for 3 minutes. Add the spices, curry leaves, yoghurt, and sultanas, stir for 1 minute, then reduce heat to very low.

Place the rice on top of the sauce. Cover the top of the pan with a folded tea towel, then place the lid on top of the tea towel. Cook for 10 minutes. Remove lid, add nuts and half the coriander and stir well to combine. Garnish with the remaining coriander, and offer chutney and sliced tomatoes and onions with the dish.

*From selected green grocers

Cooking Green In order to reduce your

environmental impact with regards to food, 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. Consider the idea of bulk purchases. It saves time and effort

involved with items purchased regularly, can help to minimise

packaging, saves money and may also reduce emissions associated

with travelling.I am continuously amazed at the additives that are added to ‘raw’ food. For example preservatives

are added to “fresh” mince meat – something that we don’t consider

when we buy it. Grain fed beef can be unfavorable if it is associated with feed lots, where

the cattle are housed in concrete pens, with little to no room to move and fed grain. Not a very humane

way to treat animals. Begin to uphold “ethical” eating principles

not only for the sake of the animal’s but for the environmental cost of

intensively farmed animals. If you are not already eating ‘free-range’ meat then now is probably a good

time to start.Look for eggs that are accredited by the Free Range Farmers Association of Victoria (www.freerangefarmers.com.au), which all sounds good for their hens. Aim to buy eggs that

have come from hens that run free outside in the paddock, not in a

barn and come from happy chickens! Look for eggs that are produced from “grain fed” chickens & free

from additives.


59Shop at farmers market’s and taste theseduction of fresh, natural food with flavour.

Swam



Swam

Salmon Salad(serves 6)

1 x 700g salmon fillet, fine bones removed½ cup mixed chopped herbs (such as parsley, dill, sorrel, chervil)5 tablespoons extra-virgin olive oilsalt and cracked pepperabout ¼ cup verjuice2 medium cucumbers, partially peeled lengthwise in alternating strips½ cup tiny dill springs, or to taste1 small butterhead lettuce, separated1 tablespoon Dijon mustardlightly roasted flaked almonds, to taste

Preheat the oven to 2500C. Place the salmon, skin side down, in an oiled ceramic baking dish. Mix together the herbs and 3 tablespoons olive oil and season well. Spread the mixture on the salmon and pour in ¼ cup of verjuice. Place the salmon in the oven, then turn off the heat and leave for 15-20 minutes

or until just cooked through. Remove and set aside.Place the cucumber, dill and lettuce in a bowl. Whisk the mustard, 1 tablespoon of verjuice and the remaining oil together and toss through the salad. Discard the skin from the salmon, flake the flesh over the salad and toss gently. Serve on individual plates scattered with the flaked almonds.

Salmon and Spinach Salad(serves 6)

500g Spinach leaves washed & drainedextra-virgin olive oiljuice of 4 small lemons, or to taste2 tablespoons white-wine vinegar2 teaspoons caster sugar6 eschalots, trimmed, peeled and halved600g Atlantic salmon fillet, cut into 6 portions1 bunch sorrel, trimmed3 teaspoons baby capers, rinsed and drainedsea salt and coarsely ground pepper

Combine the vinegar, sugar and eschalots in a small saucepan, bring to the boil over low heat, simmer for 5 minutes and set aside.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, then drain on paper towels.

When cool enough to handle, flake the salmon into bite-sized pieces and place in a bowl with the spinach. Add the sorrel, capers, beans, drained eschalots and remaining lemon juice to taste. Season to taste and drizzle with a little more olive oil if desired.

Garden BoxFoods for winter

Plant beans for harvest in late winter; cabbage for harvest in

late winter; onions for harvest in late spring; zucchini for harvest in spring; radish for harvest in spring. Winter is the time for citrus fruits of

all varieties.

Australia has a wide and varied climate. Check with local sources to see what grows well where you live.



Swam

Barramundi Fillets with Tomato Salsa(serves 6)

Salsa:4-6 tomatoes, diced1 red onion, peeled and diced1 small red bird’s eye chilli, seeded and chopped finely1 tablespoon lime juicezest of 1 lime1 tablespoon sesame oilleaves from 1 small bunch of coriander

BARRAMUNDI:6x 200g barramundi fillet, skin and bones removedflour, for dustingvegetable oilbutter

TO SERVE: 6 large betel leaves, or use vine leaves

To make the salsa: combine all the ingredients together in a bowl, cover with plastic wrap and refrigerate.To cook the barramundi: coat the barramundi fillets with flour. Preheat the hot plate of a barbecue to high heat, then reduce the heat to low. Lightly oil the barbecue plate with equal quantities of oil and butter. Place the fish on the barbecue plate and cook the fish, turning once, until you can just push a fork through without resistance. The fillets should be crisp and brown, but not oily.To serve: place a barramundi fillet on top of a green leaf, top with salsa and serve immediately.

Salmon with Greens (serves 4 )

4 X 180g salmon fillets, skin on or off salt and freshly ground black pepper4 eschalots, chopped 1 large garlic clove, peeled and sliced1 thick rasher smoked bacon2 tablespoons crème cheese – light500g selection of beans (or sugar snaps and snow peas if in season)olive oil good handful of dill and mint leaves, some chopped Squeeze of lemon juice

Rub the salmon fillets on both sides with a little salt and set aside for 30 minutes. Meanwhile, heat olive oil in a saucepan over a low heat, then cook the eschalots and garlic until softened. Add the bacon, cover with water and gently simmer for about 5 minutes. Discard the bacon, reserving the liquid, and put in a food processor. Season to taste and process with the crème fraiche and enough of the cooking liquid to make a puree.Set aside and keep warm. Blanch the beans for about 2 minutes, then drain, refresh under cold water and set aside.Season the salmon with black pepper and drizzle liberally with olive oil. Heat a frying pan over a high heat, then fry the salmon for about 2 minuets on each side, adding more oil to the pan if necessary. Turn the fillets once

only. Gently reheat the green vegetables in a little water and season to taste, then toss with the herbs and lemon juice. Spoon the crème fraiche on to plates and serve with the salmon and greens.



Swam

Thai-Style Salmon Fillets (serves 4)

4 x 180g salmon fillet, skin on a bones removed1 tablespoon fish sauce 1 garlic clove, peeled and crushed1 tablespoon red Thai curry pastesmall bunch of chives, chopped 2 tablespoons vegetable oil2 large mild red chillies, seeded and shredded finely½ cup Thai basil leaves5 spring onions, green part only, chopped in lengthsjuice of 2 limes

Score the skin of the salmon fillets with a sharp knife, place in a bowl and toss with the fish sauce. In a separate bowl, mix the garlic; curry paste, lime juice & chives. Heat the oil in a large pan with a lid over a medium to high heat, then fry the salmon fillets for about 2 minutes, skin side down, until the skin is crisp, then turn.

Toss through the chilli and basil paste , and serve with steamed or boiled jasmine rice.

Seared Salmon with Eggplant and Lemon Chickpeas(serves 6)

300g dried chickpeas, soaked overnight in cold water, drained2 medium onions, peeled and halved6 garlic cloves, peeled1 large lemon, halved salt and freshly ground black pepper

olive oil 1 eggplant, quartered lengthwise and cut into chunks1 teaspoon each of chilli flakes, cumin and dried oregano1 kg middle cut salmon fillet, skin on handful of flat leaf parsley leaves, choppedhandful of treviso or rocket leaves

Put the chickpeas, two of the onion halves and four of the garlic cloves in a saucepan and cover with water. Squeeze the lemon, reserving the juice, and add the juiced halves to the pan, then gently simmer for about 1½ hours.

Allow the water level to reduce to the level of the chickpeas and add salt during the last 10 minutes of cooking. Remove from the heat. Discard the flavouring ingredients, then stir in the reserved lemon juice and a drizzle of olive oil. Set aside without draining.Roughly chop the remaining onion and garlic. In a frying pan, heat one to two tablespoons of oil over a medium heat, then cook the onion and garlic until softened but not browned. Stir in the eggplant, chilli, cumin, oregano and more oil if necessary, and season to taste. Stir over a low heat until the eggplant starts to colour. Mix with the chickpeas and keep warm.

Slice the salmon into four squares, then cut each square into triangles. Season and brush with oil, then lay the salmon, skin side down first, in a hot frying pan and sear without moving for 2-3 minutes on each side.Add the parsley and treviso or rocket leaves to the chickpeas mixture, season if necessary and serve in shallow bowls with the salmon on top



Swam

Salt-Rubbed Salmon with Mushrooms and Greens(serves 4)

4 x 180g salmon filler, skin on and bones removed salt and freshly ground black pepper5g butterolive oil2 garlic cloves, peeled and sliced250g mixture of wild and cultivated mushrooms, trimmed and cleanedLeaves from 4 sage sprigsMixed greens

Score the salmon skin with a sharp knife, then rub both sides with a little salt and set aside for 30 minutes.In a frying pan, heat 10g of the butter with a little olive oil over medium heat, then add the garlic and mushrooms, season well and cook, stirring for about 2 minutes, the stir in the remaining butter.

Season the salmon with pepper and drizzle well with oil. Heat a little oil in a frying pan over a medium to high heat and cook the salmon, skin side down, for 2 minutes, then turn, reduce the heat to medium and cook for a further 2 minutes, adding more oil if necessary. Remove the salmon from the pan and set aside. Add the sage to the pan and fry until crisp. Place green veges on to plates and top with the sage, salmon, mushrooms and pan juices.

Rosemary Salmon Fingers with Pot Roast Potatoes, Bacon and Fennel(serves 4)

4x 180g salmon fillets, skin on and bones removedsalt and freshly ground black pepper 1 Fennel bulb, sliced into 4 lengthwise4 small potatoes, peeled cooked until tender and sliced thickly150g (1 thick piece) bacon, fat removed or pancetta, cut into large chunksleaves from 3 rosemary sprigs, chopped roughlyolive oil1 cup baby spinach leaves

Preheat the oven to 1900C. Lightly salt the salmon, place in a large dish, cover with plastic wrap and refrigerate. In a saucepan of salted water, poach the fennel for about 5 minutes until just softened, then drain. Place the fennel, potatoes, bacon and half the rosemary in a bowl, drizzle with olive oil to coat, season to taste, then evenly distribute over the base of deep roasting dish. Loosely cover with foil and roast for about 20 minutes, then remove the foil and a few bits of the bacon, reserving them, and roast for further 20 minutes until the potatoes are crisp.Season the salmon lightly and brush generously with olive oil, then press the remaining rosemary over the skin side. Heat a heavy-based frying pan over a high heat until hot, add the reserved bacon, then place the salmon, skin side down, in the pan and fry without moving for 2 minutes. Carefully turn, add the reserved bacon and fry for a further 2-3 minutes. Slice each salmon fillet into two fingers and serve with the roast vegetables, bacon and spinach leaves.



Hot and Sour Prawn Soup(serves 6)

500g medium green prawns1 tablespoon vegetable oil8 cups water3cm piece of fresh ginger, peeled and sliced3 cloves garlic, shopped3 small red chillies1 stalk of lemon grass, inner core thinly sliced6 kaffir lime leaves, sliced200g can straw mushrooms, drained and halved lengthways2 tablespoons fish saucejuice of 2 limes1 small red chilli, seeds removed, finely chopped2 green onions, sliced¼ cup coriander leaves.

Peel prawn, leaving tails intact and reserving heads and shell. Heat oil in a large saucepan over high heat. Add heads and shells and cool until shells turn pink. Add water, ginger, garlic, chillies, and lemon grass. Reduce heat to low-medium. Simmer for 20 minutes. Remove from heat and strain, reserving liquid and discarding heads and shells.

Return stock to a clean saucepan. Add lime leaves. Bring to the boil. Reduce heat, add prawns, mushrooms, fish sauce, lime juice, and chilli. Simmer for 2 to 3 minutes until prawns are cooked. Remove from heat. Ladle into serving bowls. Top with green onions and coriander leaves and serve.

Prawns With Mustard(serves 4)

A small knob of fresh ginger, peeled and sliced 1-2 large green chillies, seeded and chopped2 cloves garlic, peeled2 tablespoons mustard seed oil1 tablespoon brown mustard seeds, crushed lightly4 large dried red chillies, stalks removed and seeds discarded½ teaspoon turmeric 1 kg medium raw prawns, shelled and cleaned, leaving tails intact300-400ml canned lite-coconut milk1-2 tablespoons fresh lime juice½ teaspoon sea saltchopped coriander leaves

TO SERVE:Steamed basmati riceLime wedges

Put the ginger chilli and garlic in a food processor or blend and process to a rough paste. Heat the oil in a large, heavy-based frying pan over medium heat, add the mustard seeds and dried red chillis, stir, then cover the pan until the seeds stop popping. Add the turmeric and the ginger mixture and cook, stirring, until softened and aromatic. Add the prawns, toss in the mixture and, when they begin to turn pink, add the coconut milk, lime juice and salt and simmer over low heat until the prawns are cooked and the liquid is heated through and slightly thickened. Do not let the liquid boil. Stir in the chopped coriander leaves.

TO SERVE:spoon the prawns into serving bowls with steamed rice and lime wedges for squeezing over.



Moroccan Fish Pie(makes 6 pies)

The filling for these pies can also be used to make filo triangles or one large pie.

4 medium snapper fillets1 teaspoon ground cumin1 teaspoon chilli flakes1 large clove garlic, peeled and chopped finely½ cup loosely packed coriander leaves½ cup loosely packed flat-leaf parsley leavesvery finely grated zest and juice of 1 lemon2 tablespoons extra virgin olive oilsea salt and freshly ground pepperabout 6-8 sheets low fat filo pastry5g melted butter

Preheat the oven to 1800c. 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. Drain and set aside to cool.

When cool, remove the skin and flake the fish into a bowl, then stir in the spices, garlic, coriander and parsley leaves, lemon zest and juice, and olive oil, then season to taste. Cover and refrigerate until ready to use.Lay out the filo pastry and cover it with a damp cloth to prevent it from drying out. Lightly butter the pie tin and put 3 layers. Spoon some pie filling into the case, then place a filo square on top of this and then butter it lightly. Fold the edges of the pie inwards to sit on top of the pastry top. Place the remaining filo square on top of the pie, tucking the edges between the case and the pie. Lightly brush the top with milk. Place the pie on a baking tray and cook for about 30-40 minutes until golden.

Fish with Fennel Salad(serves 4)Preparation 15 minutesCooking 20 minutes

The fennel Salad can be prepared several hours ahead; add dressing close to serving. The fish is best cooked just before serving.

¼ cup (35g) plain unbleached flour4 (750g) fish fillets¼ cup (60ml) olive oil

FENNEL SALAD3 baby (300g) fennel, sliced thinly1 tablespoon chopped fennel tops¾ cup firmly packed lat-leaf parsley2 small (180g) zucchini, grated coarsely1 teaspoon grated lemon rind1½ tablespoons lemon juice2 tablespoons olive oil1 tablespoon seeded mustard1 clove garlic, crushedsalt and freshly ground black pepper

FENNEL SALAD:Combine fennel, fennel tops, parsley and zucchini in a large bowl. Combine rind, juice, oil, mustard, garlic, salt and pepper to taste in a jar; shake well. Add dressing to fennel mixture; toss well.Season flour with salt and pepper. Toss fish in flour mixture, shake of excess. Heat oil in a large non-stick frying pan. Pan-fry the fish,in batches, until browned on both sides and cooked through.



Swam

Don’t know where to look when it comes to finding organic food? Here are some tips to help your search.

Properly register organic food is labelled as such. Even if unlabelled in any manner, the retailers are required to have information available to customers on request about the organic certification of the products on sale. (Though a smaller business may just direct you to a website.) In Australia there are seven recognised bodies that can award organic certification, which can be found at the following web addresses.

Australian certified organic (AOC)www.australianorganic.com.au

The National Association For Sustainable Agriculture Australia Ltd (NASAA)www.nasaa.com.au

Organic Growers Of Australia (OGA)www.organicgrowers.org.au

Organic Food Chain (OFC)www.organicfoodchain.com.au

Bio-Dynamic Research Institute (BDRI)www.demeter.org.au

Safe Food Queensland (SFQ)www.safefood.qld.gov.au

Tasmanian Organic Association (T.O.P)Does not have a website

There are stores around Australia that specialise in organic food.

See if there are any listed in your phone book or in tourist brochures of the region. Organic Choice (www.organicchoice.com.au) has a good database of organic food stores.

When browsing at markets, simply ask the stall holder if they have organic certification. If they do, they will probably be eager to tell you. They may even display the logo. If they don’t but the choice is between a local grower and a supermarket, choose the local grower.

Try to find out if there’s a voluntary Organic Food Network in your area that you can become a part of. Other community groups such as Community Health Watch may also have information.

Ask around. The most ancient form of finding things out still works well!

Of course, grow your own as much as you can.

Happy searching!

Finding organic food


http://www.australianorganic.com.au

http://www.nasaa.com.au

http://www.organicgrowers.org.au

http://www.organicfoodchain.com.au

http://www.demeter.org.au

http://www.safefood.qld.gov.au


Swam

Ginger and Chilli Baked Fish(serves 4)

Preparation 10 minutes.Cooking 25 minutes

The fish can be rubbed with the ginger mixture six hours ahead. Fish is best cooked just before serving.

1.6kg whole white fishcooking oil spray2 limes, sliced thinly2cm piece fresh ginger, sliced thinly1 tablespoon peanut oil1 tablespoon fish sauce2 tablespoons grated fresh ginger, extra 1 clove garlic, crushed2 tablespoons palm sugar1 large red chilli, sliced1 tablespoon fish sauce, extra1 tablespoon lime juice

Preheat the oven to hot (2200C/2000C fan forced). Make four deep slits diagonally across both sides of the fish. Place a large sheet of foil, with sides overlapping, in a large, shallow baking dish. Spray the foil with oil, place fish on foil. Fill the cavity of the fish with layers of lime and ginger.Combine oil, fish sauce, extra ginger and garlic in a small bowl; rub into cuts in fish and all over surface. Bring foil up around sides of fish to catch cooking juices; do not cover top.Bake in hot oven for about 20 minutes or until almost cooked through.Meanwhile, combine palm sugar, chilli, extra fish sauce and juice in a small bowl; spoon over fish and bake 5 minutes or until fish is browned and just cooked through.

Prawn and Avocado Salad with Ginger Dressing(serves 4)

Preparation 25 minutesGinger Dressing can be made a day ahead.Salad is best made close to serving.

1 kg medium cooked prawns200g snow peas, sliced thinly1 bunch chives, shopped100g baby spinach leaves1 medium (250g) avocado, sliced

GINGER DRESSING¼ cup finely grated fresh ginger1/3 cup (80ml) olive oil2 tablespoons lemon juice½ teaspoon white sugarsalt and freshly ground pepper

Peel and devein the prawns. Cut prawns in half lengthways.

GINGER DRESSING:Press the grated ginger between two spoons over a small bowl, reserve the juice; discard ginger. Combine the olive oil, lemon juice, sugar, salt and pepper to taste in a screw-top jar; shake well. Add the ginger juice gradually, to taste.Combine the prawns, snow peas, chives, spinach and avocado in a large bowl.Just before serving, add the Ginger Dressing to salad; toss to combine.Not suitable to freeze.Note: You can use 500g cooked chicken breast fillets instead of the prawns, if desired.



Swam

Fish Baked in Parchment Paper(serves 4)Preparation 10 minutes.Cooking 10 minutes.

4 x 200g fillets white fish (such as snapper or John Dory)1 cup baby English spinach leaves, washed1 lemon, zested and juiced1 small red chilli, finely sliced2 tablespoons extra virgin olive oilsalt and pepper Preheat oven to 1900C. Cut fish fillets in half horizontally and sandwich some spinach leaves between the two halves. Place each fillet on a piece of parchment paper, squeeze over a little lemon juice, sprinkle with zest and chilli and drizzle with olive oil. Season with salt and pepper.To secure each parcel, fold and crimp the edges of parchment paper together to enclose fish. Place parcels on a baking tray and bake for 10 minutes. Open parcels and serve fillets immediately in their cooking juice.

Fish Salad with Lemon Grass, Chilli and Lime(serves 4)500g trout or white fleshed freshwater, fish, such as barramundi, cleaned salt and freshly ground peppervegetable oil1 lemon grass stalk, tender part only, cut in 6cm lengths and shredded finely 4 kaffir lime leaves, shredded very finely6 cloves garlic, peeled and sliced½ cup Thai basil leaves

½ cup coriander leaves5 tablespoons freshly squeezed lime juice2 tablespoons fish sauce2 teaspoons caster sugar1 tablespoon toasted ground rice*½ teaspoon cayenne pepper2 mild red chillies, seeded and shredded finely

Season the fish well with salt and pepper, put on a plate and steam for 8 minutes over simmering water. Set aside to cool. When cool, flake the flesh into a large bowl, discarding the bones and skin. In a wok, heat a tablespoon of oil until hot but not smoking. Fry the lemon grass and lime leaves until softened, then remove from the oil and drain on paper towel.

Add three or four tablespoons of oil to the wok and when hot, fry the garlic until crisp and golden. Drain on paper towel. Fry the eschalots until crisp, then drain. Add the fried ingredients to the fish with the basil and coriander. Stir the lime juice, fish sauce, sugar, ground rice and cayenne pepper together in a bowl. Taste and add more fish sauce if necessary. Add to the salad ingredients and toss lightly. Divide between bowls and scatter with shredded chillies and a little more toasted ground rice to serve.*Toast four tablespoons of uncooked rice in a hot pan until golden brown, stirring constantly. Cool, then process to a powder in an electric spice mill.



Swam

Green Masala Fish A masala (spice mixture) ground to a paste with aromatic fresh spices and herbs is known as a ‘wet’ masala. The fresh lemony flavour of this mixture marries perfectly with fish.Serves 4Green masala paste:1 teaspoon Indian coriander seeds*1 teaspoon green cardamom pods3 cloves garlic, peeled1 tablespoon finely chopped ginger2 large green chillies, seeded and choppedHalf cup shredded fresh or desiccated coconutjuice of 2 limes1 cup fresh coriander leaves1 cup fresh mint leavesFish:2 tablespoons vegetable oil1 brown onion, peeled and chopped finely1-2 tablespoons sea salt4 pieces banana leaf**, large enough to wrap fish4 fish cutlets or filletsTo serve:shredded fresh coconut (optional)Fresh mint leavesCooked rice mixed when warm with a little yoghurt, and with mustard seeds and curry leaves fried in a little mustard oil.

Pound the ingredients for the masala paste with a pestle and mortar, gradually incorporating the fresh herb leaves as you pound, then set aside. Heat the vegetable oil in a pan and fry the onion over a low heat until it is softened but not browned. Remove the pan from the heat and stir in the green masala, adding sea salt to taste. Carefully wash the banana leaves, then soak for a few minutes in hot water. This will make the

leaves more pliable for folding. Coat each fish piece with the masala paste and place each on a banana leaf. Fold the leaf over to form a parcel and tie with kitchen string. Place the parcels in a steamer basket and steam over simmering water for about 20 minutes until the fish is cooked through.Untie the parcel and place one on each serving plate for opening at the table. Serve with bowls of fresh coconut and mint leaves for sprinkling on top and with the rice on the side.

*Also known as green coriander seeds, these are oval in shape and are available at Indian food stores **Available from Asian food stores.

Market ValueShop at farmers markets and taste the seduction

of fresh, natural food with flavour. And while you

munch happily, consider some of the other

salutary spinoffs of this simple concept:

Sustainable agriculture, bio-diversity, food

security, urban renewal and revitalisation of the

community.It’s a rich varied, purposeful and

immensely satisfying diet.



Crisp Mekong Fish(serves 4)

750g whole fish, such as snapper, cleaned saltcloves from 1 bulb garlic, peeled5cm piece ginger, peeled and chopped4 red bird’s eye chillies, seeded and chopped5 large mid red chillies, seeded5 tablespoons fish sauce1 tablespoon caster sugar5 tablespoons lime juicevegetable or sunflower oil4 spring onions (shallots), green part only, shredded lengthwisehandful of mint leaves

Score the fish four or five times with diagonal cuts through the flesh on both sides. Rub all over with salt and set aside.Using a mortar and pestle, pound the garlic, ginger and bird’s eye chillies with a teaspoon of salt to make a paste. Roughly chop four of the mild chillies, add to the mortar and crush into the paste, leaving them with a little texture. Stir in the fish sauce and sugar, then add two tablespoons of water. Transfer to a small saucepan and simmer gently until syrupy, then stir in the lime juice and set aside.Pour oil into a large wok to a depth of 3-4cm. Heat the oil until hot but not smoking. Carefully slip in the fish (it will splutter) and fry, turning once, until crisp (it will take 5-8 minutes depending on the size of the fish). Drain and put on a serving plate. Reheat the sauce and pour over the fish. Shred the remaining mild chilli and scatter on top along with the spring onions and mint leaves.

Prawns with Roasted Capsicum and Butter Beans(serves 4)

3 large red capsicums, seeded and quartered2 x 300g canned butter beans, drained and rinsed¼ cup extra virgin olive oil, plus 2 tablespoons2 cloves garlic, peeled and chopped finely¼ large red onion, peeled and sliced very finelylemon juice, to tastesalt and freshly ground black pepper, to taste2 tablespoons shredded basil20g cultured butter1kg green prawns, peeled, cleaned and tails left intact1 small red chilli, chopped finely200g baby green beans, blanched, refreshed in cold water, then drained

Put the capsicums, skin side up, under a hot grill until they blacken. Remove from the heat and leave until cool enough to handle. Peel away the skin, then slice four quarters into four strips. Very finely chop the remaining capsicum quarters.Mix together the butter beans, the quarter of a cup of oil, garlic, onion, lemon, salt, pepper, basil and capsicum strips. Heat the two tablespoons of olive oil and the cultured butter in a wide, heavy-based frying pan over a high heat. Add the prawns and sauté for a few minutes until just cooked. Stir in the finely chopped capsicum and the chilli, warm through, then remove from the heat. Season to taste. Pile the green beans and butter bean salad onto serving plates and top with the prawn and capsicum mixture.



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Grilled Octopus with Garlic and Chilli(serves 4)

2 octopus (2-3kg each)extra virgin olive oil4 cloves garlic, peeled and crushed or chopped very finely2 teaspoons dried chilli flakessalt and freshly ground black pepper1 large sweet red or white onion, peeled and chopped finely1 large bunch flat-leaf parsley, leaves chopped roughlyjuice of 1 lemon, plus extra lemon wedgescrusty bread

Cut the heads off the octopus and discard. Push your thumb or finger into the body and push as if to turn it inside out. The small black beak should pop out and be discarded. Wash the octopus thoroughly and place in a large heavy-based saucepan. Cover with water and bring to the boil, then reduce the heat and gently simmer for 30-40 minutes until just tender. Allow to cool. Drain and cut each tentacle into 6-10cm length pieces, then place in a bowl. Add three tablespoons of oil to the bowl, then add half the garlic and half the chilli, and season to taste. Set aside to marinate for at least 30 minutes.In a separate bowl, toss the remaining garlic and chilli with 3 tablespoons of oil, the onion, parsley and lemon juice, then set aside.Heat a little olive oil in a large heavy-based frying pan over a high heat, then add the octopus and cook until just cooked through. Squeeze over a wedge of lemon, then toss the octopus with the onion salad and serve with bread and lemon wedges.

Cooking GreenBuying in bulk

One great way to save money and make seasonal eating just that

little bit easier is to buy produce in bulk. Bulk buying also benefits the environment because it cuts down on packaging, a big factor when

calculating energy costs. Stock up on meat; 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. No more emergency drives to the store because you’ve

run out of meat.Preserve fruit and vegetables for

the off season. Bottling of fruit and vegetables is an art that has been

somewhat lost in recent generations, but if you have the motivation it can

be easily relearned. Go to a farmers market during the peak of the harvesting season and buy up big on something you love.

Research carefully on how to preserve it, there’s nearly always a way!

Preserved fruit and vegetables will never be quite as healthy as their fresh equivalents, so be careful to

moderate them more then you would normally. Keep in mind that there may be an increase in sucrose or

sodium, depending on the preserving method.

Many recipes can be tweaked to use preserved food rather then

fresh, and your own preserves will always be better for you and for the environment then their prepackaged

commercial equivalent.



Swam

Moroccan-Spiced Calamari with Beans and Roast-Tomato Salad(serves 4)

LEMON VINAIGRETTE:50ml lemon juice250ml mild flavoured olive oil1 small clove garlic, chopped very finelysalt and freshly ground pepper to tasteBEAN SALAD:150g dried cannellini beans, soaked overnight in cold water1 thyme sprig½ small brown onion, peeled and cut into 4 pieces1 clove garlic, crushed1 small bay leaf4 vine ripened tomatoes10 green beans, blanched and refreshed in cold water, then cut into 3cm lengths4 mint leaves, shredded finelysmall handful flat-leaf parsley leaves, shredded finely

CALAMARI:1 clove garlic, peeled1 bird’s eye chilli, seeded and slicedsmall sprig fresh oregano1 tablespoon cumin seed, roasted and ground2 tablespoons sweet paprika¼ teaspoon toasted and crushed saffron1 teaspoon caster sugar mild flavoured olive oillemon juice, to taste4 squid with tentacles, cleaned

To make the lemon vinaigrette: in a small bowl, combine all the ingredients and set aside until ready to use.To make the bean salad: drain the beans, put in a saucepan and cover with cold water. Add

the thyme, onion, garlic and bay leaf. Bring to the boil, then reduce the heat to a simmer and slowly cook for about 45-90 minutes (depends on the freshness of the beans) until tender. Drain into a bowl and discard the herbs and onion pieces.While still hot, season to taste, then stir in all but two tablespoons of the vinaigrette (reserve for the calamari). Set aside to come to room temperature. Quarter or halve the tomatoes and roast in a pre-heated 180ºC oven for about 20 minutes until cooked but not collapsing.Set aside to cool, then combine with the cannellini beans, green beans, mint, and parsley To cook the calamari: crush the garlic, chilli and oregano in a mortar and pestle. Transfer to a small bowl, then mix in the cumin, paprika, saffron and sugar, and season to taste. Stir in enough oil and lemon to make a thick paste.Remove the tentacles from the squid and set aside. Cut the squid body into two pieces and score with a sharp knife. Rub the marinade all over the squid and set aside for 10-15 minutes. Heat a little oil in a heavy-based frying pan over a high heat, then cook the squid for 1-2 minutes until the flesh is opaque. Pile the bean salad on plates, top with the calamari, drizzle with the reserved lemon vinaigrette and serve immediately.

“Thankyou so much, I am just so grateful that

at last I have found something that really works! Gone are the

cravings for sweet carbs, the gnawing ache inside

for food!” -Lesley



Swam

Pan-Fried Snapper (serves 2)

¼ cup plain floursalt and pepper2 snapper fillets (about 250g each)olive oil, for frying1 teaspoon sumac*lemon wedges

FATTOUSH:1 Lebanese cucumber, diced1 red onion, peeled and diced¼ cup chopped parsley2 lemons, juiced3 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

Tuna, Semi-Dried Tomatoes and Rocket Pasta(serves 4)

500g Barilla dried casarecce pasta¼ cup olive oil2 cloves garlic, crushed1 small red onion, halved and thinly sliced125g semi-dried tomatoes, sliced2 x 186g cans tuna in spring water, drained and flaked1 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 skin-side down. Sprinkle with salt, sugar, olive oil, and herbs. Cook in 150ºC oven until roasted.



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Red Mullet with Baby Leeks & Fennel (serves 4-6)1 red onion, peeled and diced finely1 clove garlic, peeled and chopped finely1 teaspoon brown mustard seedsfinely grated zest and juice of 1 lemon3-4 tablespoons extra virgin olive oil12-18 fillets red mullet, skin on2 small bulbs fennel, trimmed, halved and sliced finely, leaves reserved12-18 baby leeks, trimmed and blanchedgood pinch of saffron threads, groundleaves from ½ bunch of watercress, washed and dried well¼ 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

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 juice¼ cup fish sauce¼ cup palm sugar1-2 fresh red chillies, seeded and sliced finely1 garlic clove, peeled and crushed100ml lite coconut cream

SALAD:28-30 large cooked prawns, peeled, cleaned and cut in half lengthwise4 eschalots, peeled and sliced1 lemon grass stalk, tender centre part only, sliced finely3 kaffir lime leaves, shredded150g shimeji mushrooms, trimmed (if not available, use oyster mushrooms)leaves from 1 bunch of mint8 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.



Swam

Spicy Fish Soup(serves 4)

2 red onions, peeled and choppedolive oil4-6 garlic cloves, peeled and chopped finely1 knob of ginger, peeled and grated4 cups fish stockjuice of 1-2 lemons4 tablespoons tomato paste2 teaspoons white sugar1 large dried red chilli, seeded and torn into piecessalt and freshly ground black pepper750g fish fillets*, skin on, cut into large piecesgood 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.

Spanish Sardines(serves 4)

420g tin sardines in spring water1 green onion, chopped1 large green capsicum, chopped1 large red capsicum, chopped1 teaspoon freshly cracked black pepper1 teaspoon salt flakes¼ cup dry white wine½ cup extra virgin olive oil1 loaf sourdough bread, thinly sliced¼ teaspoon smoked Spanish paprikaLemon 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(serves 4)

5 shallots (spring onions)500ml (2 cups) red wine vinegar4 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.



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Buttered Salmon with a Leek Veloute Soup(serves 8 as a starter)

1 large onion, finely chopped 5g buttersalt and ground white pepper1kg leeks, thinly sliced, rinsed600-750g salmon fillet, skinned, cut into 8 equal portions1 teaspoon chives

In a large saucepan, cook onion in the extra knob of butter for 6-7 minutes, until softening without colouring. Add 900ml water and bring to the boil. Season with salt, then add leeks. Cook on high heat, bringing back to the boil for a few minutes, until leeks are tender. Remove pan from heat and liquidise soup to a puree in batches, then push through a sieve. It’s important when straining the soup to push well to get all of the liquid and texture through. Season with salt and ground white pepper.To cook the salmon, melt butter in a saucepan over low-to-medium heat. Once gently bubbling, place salmon in, skinned-side down. Season with salt and pepper, and cook gently for 4-5 minutes, then turn fillets over and remove from heat. The pan’s residual heat will finish cooking the fish, if you leave it to stand for a further 2-3 minutes. The fillets can now be presented in soup plates, with soup ladled around. Sprinkle with chives.


www.massattack.com.au



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