Traditional Cooking Methods · 2020-02-28 · ready before you start cooking as your cooking time will be quick. 2.Mix tamari, garlic, cornflour and bone brother powder in a bowl

JANUARYE-BOOKmealsmadeeasy.recipes

Traditional Cooking Methods

2

MEAL PLAN OVERVIEW

Beef & Ham Pies 3Oven Fried Chicken (Kinda Like KFC) 4Cheesy Ham Potatoes 5Slow Cooked Lamb Chops 6Vegetable Lasagna 7Ham, Seeded Mustard and Mayo Scrolls 8Spicy Chorizo Pasta 9Nan’s Zucchini Slice 10Chicken Stir-Fry with Pasta 11Fried Rice 12Beef Meatballs with Lots of Veggies 13Wholefood Chocolate Mousse 14Mini Quiches 15Easy Butter Chicken 16Quinoa Tuna Bake 17Mac and Cheese Bake 188 Hour BBQ Pork Ribs 19Puffed Rice Bars 20Chicken and Bean Tacos 21Chunky Spaghetti Bolognese with Hidden Veggies 22Potato Salad 23Zucchini Fritters 24Chicken and Pumpkin Risotto 25Aunty Betty Plain Biscuits 26Shortcrust Pastry 27BBQ Sauce 28Sweet Chilli Sauce 29Plain Wraps 30Spinach Wraps 31Sweet Potato Chips 32Veggie Stock Paste 33Corn Relish 34Mexican Spice Mix 35Garlic Bread 36Tomato Sauce 37Vanilla Bean Paste 38Vanilla Extract 39Tomato Paste 40

3

~ METHOD ~

1. Add all ingredients into your slow cooker (apart from pastry, butter and egg wash) and cook on high for 4 hours, or low for 6-8 hours.

2. Once cooked let the mixture cool a little. Pre-heat oven to 200ºC.3. Butter a pie dish and lay shortcrust pastry in the bottom. Add pie filling and place puff

pastry on top. Brush with an egg wash (whisked egg).4. Cook in the oven for approx. 25 minutes or until pastry is golden brown.

v 800 g diced beef (good size chunks, approx. 3 x 3 cm for example)

v 200 g diced ham (nitrate free)v 1 brown onion (diced)v 2 tbsp. corn flourv 2 tbsp. bone broth powderv 2 tbsp. BBQ saucev 1 tbsp. worcestershire saucev 3 handfuls of sliced mushroomsv 1 sheet (or batch) of shortcrust

pastryv 1 sheet of butter puff pastry (more

if doing mini pies like in picture)v 1 egg (for basting pastry)v Butter for greasing of a pie dish

~ INGREDIENTS ~Serves 6

BEEF & HAM PIES WEEK 1

5 mins 4 hours

4

~ METHOD ~

1. Put all the herbs and spices into a blender and blitz for 20 seconds/high speed to create a powder.

2. Preheat your oven to 220ºC.3. Now add flour and mix 10 seconds/medium speed. Tip into an airtight

container and only use what you need. The rest will keep for months if airtight.

4. Whisk eggs in a separate bowl.5. Coat your chicken in flour mix, then egg, then flour mix again. This is

important as you want a nice coating. Remember – flour, egg, flour.6. Place the chicken on an oven tray lined with baking paper.7. Drizzle each piece of chicken with some olive oil. We used about 1/2 tsp.

of oil per piece of chicken. You’ll need as much or as little as you like.8. Cook for approx. 15-20 minutes (note: a drumstick or thigh piece may

take longer. Turn once during cooking).9. Once cooked serve and enjoy.

Herbs and Spicesv 1 tsp. oreganov 1 tsp. tarragonv 1 tsp. ground

chilli (adjust to taste – or leave out)

v 1 tbsp. marjoramv 1 tbsp. sagev 1 tbsp. black

peppercornsv 1 tbsp. paprikav 1 tbsp. onion

flakesv 1 tbsp. rock saltv 3 tbsp. of dried

garlic


OVEN FRIED CHICKEN (KINDA LIKE KFC)

WEEK 1

10 mins 30 mins

Everything Elsev 450 g plain flour

(we use spelt flour, but any plain flour will work fine)

v Chicken breast fillets (we used 3 chicken breasts, but you could use legs, tenderloins, wings etc). To make the twister chicken wraps we sliced the chicken into long strips}

v 2 -4 eggs (depending on how much chicken you have to coat)

To Servev 1 batch of

spinach or plain wraps and salad or

v Sweet potato chips and salad

5

~ METHOD ~

1. Dice onion, ham, and garlic. Add butter to a pan, heat until medium/hot and cook until onion is soft and pale.

2. Transfer to a large pot and add all other ingredients. Stir constantly over medium heat until cooked and thickened.

3. Prick your washed potatoes with a fork approx. 8 times all around the potato. Cook these on high in the microwave for approx. 5-8 minutes until cooked or wrap them in foil and cook in oven for approx. 45 minutes on 200ºC until cooked.

v 1 brown onion, peeled and chopped in half

v 2 garlic clovesv 1 tbsp. butterv 200 g diced hamv 120 g mozzarella cheese (fresh)v 250 g cream cheesev 60 g parmesan cheesev 160 g tasty cheesev 1 tsp. paprikav 2 tsp. seeded mustardv 2 tbsp. cornflourv 6 -8 large potatoes, brushed and

washed


CHEESY HAM POTATOES WEEK 1

10 mins 20 mins

6

~ METHOD ~

1. Chop garlic and onion in your blender 5 seconds/medium speed.2. Add honey, sauces, bone broth, cornflour and mix in a bowl until well combined.3. Place chops into your slow cooker and cover with sauce. Coat the meat well.4. Cook on low for 6 – 8 hours.5. Serve with fresh vegetables.

v 6 -8 lamb chump chopsv 2 cloves garlicv 50 g raw honeyv 1/4 c tamari or soy saucev 1 tbsp. worcestershire saucev 2 tbsp. beef bone broth powderv 2 tbsp. cornflourv 1 brown onion, peeled and

chopped in halfv various veggies to serve

~ INGREDIENTS ~Serves 6-8

SLOW COOKED LAMB CHOPS WEEK 1

5 mins 6 hours

7

~ METHOD ~

White Sauce1. Place all ingredients into a pot over medium heat. Stir constantly until it thickens. Will take

approx. 10 minutes.2. Cut pumpkin into slices, just like lasagne sheets.Assemble1. Preheat oven to 180C.2. Start by spreading a thin layer of vegetables into a large lasagne dish.3. Top with a layer of white sauce (a few large spoonful’s) so it coats your vegetables. Layer

sliced pumpkin over the top (like lasagne sheets).4. Now spread out more veggies and place lasagne sheets on top, then coat with more white

sauce.5. Add remaining veggies and cover in remaining white sauce. Top with grated cheese.6. Bake in oven until cheese on top is golden brown – approx. 30 minutes.

Lasagnev 1 large brown

onionv 2 garlic clovesv 2 large carrotsv 1 large zucchiniv 1 whole broccoli

headv 1/8 kent pumpkinv 8 mushroomsv 690 g jar of

passata saucev 4 lasagne sheets

(GF if required)v You could also

add celery, cauliflower, eggplant, beans, peas, corn –whatever you like really!


VEGETABLE LASAGNE WEEK 1

15 mins 40 mins

White Saucev 40 g butter (olive

oil if dairy free)v 4 tbsp. plain flour

(GF if required)v 600 g milk

(almond or oat milk if dairy free)

v Salt and pepper to taste

Toppingv 3 big handfuls of

freshly grated cheese (vegan cheese if dairy free)

1. Dice onion and crush garlic. Chop all vegetables (except pumpkin) in about 1 cm pieces.

2. Heat 1 tbsp. oil in a large frying pan and cook off onion and garlic. Once cooked add all other veggies and cook for 5 minutes stirring well.

3. Add passata sauce and cook for 20 minutes on a low simmer.4. Proceed now to make your white sauce.

8

~ METHOD ~

1. Place yeast and water into your mixing jug and mix 1 minute/37ºC/speed 2 or place yeast and warm water (must be warm) into a bowl and mix to combine.

2. Add all other bread ingredients and knead for 5 minutes. Turn out dough into a lightly floured bowl, cover with a tea towel and allow to rise for approx. 30 minutes somewhere warm. Your dough should double in size.

3. Now it’s time to preheat your oven to 190°C and line a flat biscuit tray with some baking paper or silicone mat.

4. Knock down dough and roll into a ball, break in half. On a lightly floured surface roll out each bit until thin (approx. 1/2 cm) into a rectangle shape (as best you can, mine are always a little wonky but that’s ok).

5. Spread each bit of dough with seeded mustard and mayonnaise. Then lay your ham evenly over the dough.

6. Roll up into a scroll shape and cut into 2 cm strips.7. Place individual scrolls onto your lined baking tray and bake in oven until golden (approx.

15 minutes).

v 2 tsp. yeastv 320 g waterv 25 g extra virgin olive oilv 500 g bakers flourv 1 tsp. saltv 1 tbsp. chia seedsv 150 g sliced ham or chickenv 2 -3 tbsp. mayov 1 -2 tbsp. seeded mustardv 1 tbsp. vital veggie powder

(optional)


HAM, SEEDED MUSTARD AND MAYO SCROLLS

WEEK 1

40 mins 15 mins

9

~ METHOD ~

1. Peel onion and garlic and finely dice.2. Prepare all ingredients, as you’ll need these quickly. De-seed and thinly slice chilli. De-seed

and dice capsicum. Slice sausage. Wash baby spinach and drain olives if using.3. Heat oil over med/high heat in a frying pan and sauté onion and garlic until translucent.

Add chilli and cook for 1 minute.4. Add capsicum and sausage and cook until nice and brown and cooked through.5. Add everything else and let simmer on low while you cook your pasta or for 10 minutes.6. Serve with some grated parmesan cheese and enjoy.

v 1 brown onionv 1 garlic clovev 1 long red chilliv 1 red capsicumv 2 chorizo sausagesv 2 handfuls baby spinachv 12 black olives (optional)v 1 tbsp. olive oil for fryingv 1 tsp. dried basilv 1 tsp. dried oreganov 1 can diced tomatoesv 1 packet of fettuccini pasta (GF if

preferred)v Parmesan cheese to serve


SPICY CHORIZO PASTA WEEK 2

10 mins 20 mins

10

~ METHOD ~

1. Preheat oven to 180ºC. Grease and flour a medium sized baking dish (like a glass Pyrex dish).

2. Grate zucchini, carrots, onion and cheese and add them all to a large mixing bowl.3. Roughly chop the bacon, or ham to the size you like and add into bowl (with veggies and

cheese).4. Add eggs, oil, veggie stock paste and plain flour into the mixing bowl (with the rest of the

ingredients) and mix with spatula until combined.5. Pour mixture into baking dish and bake in the oven for around 45 – 60 minutes or until

cooked through.

v 2 medium zucchinis, roughly chopped

v 2 carrots, roughly choppedv 1 brown onion, peeled and

chopped in halfv Approx. 250g ham or bacon

(nitrate-free if possible)v 5 large eggsv 2 tbsp. vegetable stock paste (or a

few good grindings of salt and pepper)

v 30 g olive oilv 1 c plain flour (wheat, spelt or

buckwheat all work well)v 50 -80g cheese (we use a mix of

parmesan and tasty cheese, add more cheese if you like it cheesy)


NAN’S ZUCCHINI SLICE WEEK 2

10 mins 40 mins

11

~ METHOD ~

1. Start by having all your veggies pre-cut and chicken cut into strips. You want everything ready before you start cooking as your cooking time will be quick.

2. Mix tamari, garlic, cornflour and bone brother powder in a bowl until cornflour has dissolved.

3. Cook pasta according to packet instructions.4. Add oils and heat them up to med-high heat.5. Brown off the chicken before adding the veggies.6. Once nice and browned add all the veggies and cook for 2-3 minutes.7. Add sauce and cook for 5 minutes, until it is warmed through.8. Serve and enjoy!

v Lots of cut up veggies (approx. 8 cups) e.g. carrots, squash, beans, capsicum, broccoli, and snow peas or whatever you like

v 500 g chicken breast (sliced into stir-fry strips. Thighs would also be nice but just trim some of the fat off)

v Pasta of choicev 1 tsp. sesame oilv 1 tbsp. olive oilv 3 tbsp. tamariv 2 garlic cloves (crushed)v 1 tsp. cornflourv 1 tbsp. chicken bone broth

powder


CHICKEN STIR-FRY WITH PASTA

WEEK 2

15 mins 10 mins

12

~ METHOD ~

1. Cook the rice as per packet instructions.

2. While the rice is cooking, heat a large wok to medium-hot heat, add the oil and cook the veggies for 8-10 minutes, stirring occasionally.

3. Add the rice to the wok and stir until hot.

v 1 c white ricev 1/2 c red ricev 1/2 c black ricev 1 tbsp. oil (coconut or extra virgin

olive oil)v 2 -3 cups diced veggiesv 1 c diced ham


FRIED RICE WEEK 2

15 mins 20 mins

13

~ METHOD ~

1. Start off by making your meatballs – finely dice the onion and garlic then add all remaining meatball ingredients and mix until well combined.

2. In a large frying pan, heat olive oil over a medium/high heat. Then roll walnut size meatballs and place these into the pan and cook through.

3. While the meatballs are cooking, make the sauce by finely dicing the onion, garlic, carrot and capsicum. Add this to the pan with the meatballs and cook for 5 minutes.

4. Add all remaining sauce ingredients and simmer for 15 minutes.

5. Serve with zoodles, veggies or pasta.

Meatball Ingredientsv 1/2 brown onionv 1 garlic clovev 20 g olive oilv 2 frozen bread

slices or 70g breadcrumbs

v 1 tsp. dried thymev 500 g beef

mincev 1 egg


BEEF MEATBALLS WITH LOTS OF VEGGIES

WEEK 2

10 mins 30 mins

Sauce Ingredientsv 1/2 brown onionv 1 garlic clovev 1 carrotv 1 red capsicumv 20 g olive oilv 1 400g tin diced

tomatoesv 60 g tomato

pastev 1 tsp. dried basil

14

~ METHOD ~

1. Crack the baby coconut open and pour coconut water into a jug. Keep this for later.2. Scrape out all the coconut flesh and place into your blender. 3. Add all other ingredients and blend together on med-high speed, until it comes together.

Should take around 20 seconds.4. Scrape down the sides and repeat. You want a nice smooth mixture.5. Pour into glasses or containers and place in fridge for an hour to set.6. Top with yoghurt, fruit and muesli if you desire. Yum!

v 1 baby Thai coconutv 1/2 c coconut water (from your

baby coconut)v 1 c soaked cashews (soaked for

max 3 hours then strain, discard water)

v 1/4 c hemp seedsv 1/4 c cacao powder (more if you

like dark chocolate)v 1 ripe avocadov 1/2 tsp. vanilla bean pastev 1 -2 tbsp. 100% pure maple syrup


WHOLEFOOD CHOCOLATE MOUSSE

WEEK 2

3 hrs. 10 mins

1 hour

15

~ METHOD ~

1. Preheat oven to 180ºC and grease and flour a mini muffin tin.2. Grate the cheese and set aside in a mixing bowl.3. Finely dice or grate the carrot and zucchini, then add to mixing bowl.4. Add all other ingredients to bowl and mix until well combined.5. Pour mixture into each muffin tray then cook in oven for 15-18 minutes or until cooked.

v 6 eggsv 6 rashers of bacon, dicedv 50 g block cheesev 1 carrotv 1 small zucchiniv 1 tbsp. vital veggie powder from

Superfoods for Kidz (optional)v 50 g self-raising flour


MINI QUICHES WEEK 3

5 mins 15 mins

16

~ METHOD ~

1. In a food processor, place onion, garlic, ginger and all the spices and blitz for 10 secs/high speed.

2. In a large frying pan over a hot heat, add the butter and spice mix and cook for 3-5 minutes then remove from heat.

3. Add the diced chicken and bring back to medium/hot heat and cook for 5 mins, stirring often.

4. Combine the tomatoes and cornflour together (puree if needed), then pour over the chicken. Simmer for 15 minutes, stirring often.

5. Reduce heat to low, add sugar, yoghurt, and cream. Stir until well combined. Cook for a final 5 minutes then serve with rice, cauliflower rice, naan bread or pappadums. You can freeze any leftovers (even the sauce).

v 1 brown onionv 2 garlic clovesv 1 tsp. minced

gingerv 50 g butter (or

coconut oil if you prefer)

v 1 x 400g tin tomatoes or 6 small fresh tomatoes

v 3 tbsp. cornflourv 4 chicken breast,

diced into bite size pieces

v 100 g natural or coconut yoghurt

v 130 g cream or coconut cream

v 4 tsp. brown or rapadura sugar


EASY BUTTER CHICKEN WEEK 3

10 mins 15 mins

Spicesv 1 tsp. chilli

powder (for medium spice level)

v 1 tsp. ground turmeric

v 2 tsp. garam marsala

v 2 tsp. ground coriander

v 2 tsp. ground cumin powder

17

~ METHOD ~1. It is best to soak the quinoa for at least two hours before cooking. Place quinoa in a large

glass bowl of cold water. If you don’t have two hours, leave to soak for as long as possible.2. Peel and chop the sweet potato into rough chunks and boil until soft but not soggy.3. Strain and rinse the quinoa (it’s best to use a fine sieve so the quinoa doesn’t fall through

the holes). Place into a small pot with enough water to cover, cook on a medium heat until water is absorbed and quinoa is soft and fluffy.

4. Pre-heat oven to 170ºC and grease a large pie dish with some butter.5. Grate cheese and add to a large mixing bowl along with all other ingredients including

sweet potato ad quinoa and mix well.6. Pour contents into your prepared tin and cook in oven for 45 minutes or until cooked

through.7. We love this served with some grilled broccolini and cherry tomatoes cooked in butter.

v 100 g quinoa (any colour)v 700 g waterv 2 medium sweet potatoes (300g)v 425 g can tuna in spring water

(pole & line caught), drainedv 150 g block cheddar cheese,

chopped roughlyv 8 eggsv 2 sliced spring onionsv 100 g corn kernelsv 1 handful of baby spinachv 2 heaped tbsp. seeded mustardv Pinch of saltv Cracked pepper


QUINOA TUNA BAKE WEEK 3

30 mins 45 mins

18

~ METHOD ~1. Finely chop onion and garlic. Add this, along with butter, to a large pot. Cook over a

med/high temp until the onions are clear. It is also time to start cooking your pasta according to packet instructions.

2. In a small jug, mix the milk and flour together, removing all lumps. Then pour this into the pot and stir well. Add both the cheeses, except the reserved cheese for baking on top, stir in well and turn down the heat to a simmer, stirring often, until the sauce thickens.

3. Drain the pasta and mix everything in a baking dish.4. Sprinkle reserved cheese over the top of the pasta, paprika over the top of the cheese, and

bake in oven for approx. 20 minutes or until golden and melted on top.

v 1/2 brown onionv 50 g butterv 500 g macaroni pasta (gluten-

free if desired)v 1 garlic clovev 650 g milkv 200 g freshly grated tasty cheese

(reserving 50g to bake on top)v 100 g freshly grated parmesan

cheese (reserving 50g to bake on top)

v 70 g plain flour (or gluten-free cornflour if desired)

v Paprika for sprinkling on top


MAC AND CHEESE BAKE WEEK 3

5 mins 30 mins

19

~ METHOD ~1. Rub all spices into pork ribs and let it sit for 10 minutes. I find the easiest way is to add pork

and spices into a bag and give it a good shake2. Pour vinegar and BBQ sauce into the bottom of the slow cooker and place the pork on

top3. Cook pork in your slow cooker on low for 8 hours4. Serve with salad and homemade chips. Yum!

v 2 large pork ribsv 1 heaped tbsp of vegetable broth v 1/2 tsp. chili powder (more or less

depending on how hot you want it)

v 1/2 tsp. ground black pepperv 1 tsp. saltv 1/2 tsp. garlic powderv 1 tbsp. brown or rapadura sugarv 2 tbsp. smoked paprika (smoked

for this recipe is best)v 1/2 c BBQ saucev 1 tbsp. white vinegar


8 HOUR BBQ PORK RIBS WEEK 3

5 mins 8 hours

20

~ METHOD ~1. Line a slice tin with baking paper and have some hanging over the side if you can.2. Melt your butter and marshmallows in a glass microwave-safe bowl until melted. This may

take a couple of minutes. We suggest doing this for 1 minute at a time checking and stirring until melted and mixed well.

3. In another large bowl add your rice puffs.4. Once your marshmallow has melted, add hokey pokey bits and stir until well mixed.5. Working quickly, add your melted marshmallow mix into your rice puffs. This will start to

set quickly and it will be sticky.6. Press this mix into your prepared tin, and flatten it down. I found wetting a metal spoon

stopped the mixture from sticking to it. Just be careful not to wet the rice puffs too much though.

7. Sprinkle with Hopper sprinkles and press these gently into the bars so they don’t roll off the top.

8. Set this in the fridge for an hour or two. Once hard, slice and enjoy!9. This recipe does not freeze and is best eaten within 3 days of making.

v 4 c brown rice puffsv 150 g marshmallows (white)v 50 g butterv 3 tbsp. hokey pokey bitsv Artificial-free 100 & 1000’s


PUFFED RICE BARS WEEK 3

10 mins 10 mins

21

~ METHOD ~1. Heat a large frying pan to medium hot, add chicken mince and cook until colour is

changed, stirring occasionally.2. Whilst that is cooking finely slice onion, carrot and zucchini. Add to chicken mince and

mix well.3. Add Mexican spice mix and chicken stock powder, stir through well. Cook for a further 5

minutes.4. Add corn, tomatoes and beans and gently stir through. Cook for 5 minutes then serve with

salads of choice, sour cream, grated cheese and some sweet chilli sauce.

v 500 g chicken mincev 1/2 brown onion (or one very small

onion)v 2 tbsp. Mexican Spice Mixv 1 tbsp. chicken bone broth

powder (any flavour is fine)v 1 carrotv 1 small zucchiniv 1/2 cup frozen cornv 4 fresh tomatoes (or 1 x 400g tin

diced tomatoes)v 1 tin black beans, drained and

rinsed well (kidney, mixed or cannellini beans would all work fine)

v Sour cream, freshly grated cheese, sweet chilli sauce and salads of choice to serve


CHICKEN AND BEAN TACOS WEEK 4

5 mins 15 mins

22

~ METHOD ~1. Add olive oil to fry pan and cook mince on medium heat until browned.2. Place all sauce ingredients into your food processor and blitz on medium until finely

chopped.3. Add tomato paste and sauce ingredients to browned mince and cook until sauce desired

consistencey, approx. 15-20 minutes4. Every now and then mix the mince using a spatula to stop sticking to the pan.5. Cook pasta in boiling water with a little salt and oil as per packet instructions.6. We love this served with grated Parmesan cheese.

Sauce Ingredientsv 1 brown onion, roughly choppedv 2 garlic clovesv 3 -5 button mushroomsv 1 carrot, roughly choppedv 1 zucchini, roughly choppedv 1/2 red capsicumv 6 fresh tomatoes, (or 1 can of

tomatoes)v 1 tbsp. olive oilv 1 tsp. mixed herbsMince Ingredientsv 500 g lean mincev 150 g of tomato pastev 500 g pasta (I use the Macro

organic pasta) or zoodlesv Parmesan cheese for serving

(optional)


CHUNKY SPAGHETTI BOLOGNESE WITH HIDDEN VEGGIES

WEEK 4

10 mins 30 mins

23

~ METHOD ~1. Place potatoes in a large pot and cover with cold water. Bring to the boil over high heat,

then reduce to medium and cook potatoes until tender. Drain. Transfer to a large bowl.2. While potatoes are cooking, fry the bacon until nice and crunchy. Drain on some paper

towel and add to dressing.3. To make the dressing mix relish, sour cream, mayonnaise and spring onions in a bowl until

well combined.4. While potatoes are still slightly warm, pour over the dressing and mix through.5. Store in the fridge for up to a week.

v 6 large white potatoes, peeled and diced

v 3 rashers bacon, dicedv 1 spring onion, sliced finelyv 2 tbsp. corn relishv 1/2 c sour creamv 1/2 c whole egg mayonnaise


POTATO SALAD WEEK 4

5 mins 25 mins

24

~ METHOD ~1. Grate zucchini and place in a small strainer, or nut milk bag (link above). Sprinkle with salt

and mix through. Let this sit for 10 minutes as the salt will draw out the moisture.2. Meanwhile grate the carrot, dice the bacon and mix everything together in a bowl.3. Press out all the moisture from the zucchini and mix this through with everything else.4. If your mixture is still very wet add a little more flour – you want a thick batter like

consistency.5. Heat oil in a frying pan over med-high heat. Cook fritters on one side and flip to cook the

other side.6. Serve with a side salad for dinner, or with some poached eggs for breakfast.

v 2 small or 1 large zucchiniv 1 tsp. saltv 1 carrotv 2 rashers bacon (nitrate free)v 2 eggsv 1/2 c plain flour (GF works well) –

you may need a little extra flour depending on the moisture in your veggies

v 1 tsp. mixed herbsv 1 tbsp. olive oil, coconut oil or

ghee


ZUCCHINI FRITTERS WEEK 4

10 mins 15 mins

25

~ METHOD ~1. Heat up vegetable stock paste and all the water (650g) until hot.2. Heat olive oil on medium heat in a large saucepan or frying pan.3. Add diced spring onions, garlic, pumpkin, bacon and chicken to the pan and gently cook

for a few minutes or so.4. Add rice and stir until the rice is coated in the oil mix and cook for about 1 minute.5. Pour 1 cup of stock over rice and cook until the liquid is almost absorbed, ensuring heat is

at a gentle simmer and you are constantly stirring.6. Continue stirring and adding in 1 cup of stock at a time until all liquid has been absorbed

and rice is tender.7. Serve immediately.

v 3 -4 large spring onions, sliced thinly

v 2 large garlic clovesv 20 g olive oilv 350 g arborio ricev 150 g and 500g water (separate

lots)v 40 g vegetable stock pastev 1 chicken breast (about 350g),

dicedv 2 rashers nitrate free baconv 300 g creamv 200 g pumpkin, diced


CHICKEN AND PUMPKIN RISOTTO

WEEK 4

5 mins 25 mins

26

~ METHOD ~1. Preheat oven to 160ºC and line 2 baking trays with paper.2. Blitz sugar in a blender 5 seconds/high speed.3. Cream butter and sugar with electric beaters until pale and creamy.4. Add vanilla. Then add the eggs one at a time and continue to mix on medium speed with

electric beaters.5. Add flour 1 cup at a time and mix on low-medium speed with electric beaters after each

cup of flour has been added. If needed, use a spatula to mix any flour that was not quite mixed in.

6. Roll teaspoon sized amounts into small balls, place on oven trays and flatten with a fork.7. Bake in the oven for approx. 15 minutes or until golden. Allow to cool on a wire rack before

icing or decorating.

v 250 g butter softv 100 g raw sugarv 2 large eggsv 1 tsp. vanilla paste or extractv 3 c self raising flour


AUNTY BETTY PLAIN BISCUITS WEEK 4

10 mins 15 mins

27

~ METHOD ~

1. Process the flour, salt and butter in a food processor until it resembles fine breadcrumbs.2. Whilst the motor is still running add egg yolk and then drizzle the water through the hole

in the top until the dough forms a ball.3. Sprinkle a little flour out onto the bench and tip the dough out. Form it into a ball and

place it in the fridge to cool for 20 minutes. You may like to cover with a clean tea towel.4. After 20 minutes in the fridge, roll out flat (you may need to flour the bench) and use as

planned.

v 230 g plain flourv Pinch of saltv 130 g cold butter, cubedv 1 egg yolkv 1 tbsp. cold water

~ INGREDIENTS ~Serves 1batch

SHORTCRUST PASTRY

30 mins 12 mins

28

~ METHOD ~

1. Finely dice onion and garlic and sauté in a pot with olive oil until onion is translucent.2. Add everything else to pot and cook on medium-high heat for 20 minutes until tomatoes

have cooked down and reduced.3. Either transfer to a blender and blitz sauce until smooth or use a hand blender to blitz the

sauce until smooth.4. Return to pot and cook again on medium-high heat for a further 5 minutes to reduce the

sauce.5. Store in sterilised bottles for approx. 3 months (possibly longer) in the fridge. We store

mine ours the freezer in resealable pouches so that there is less chance of waste as we only have one out a time (in the fridge).

v 2 tbsp. extra virgin olive oilv 1 brown onion, peeled and halvedv 2 garlic clovesv 800 g tomatoes (fresh or tinned

is fine), quarteredv 130 g rapadura or brown sugarv 4 tbsp. worcestershire saucev 2 tbsp. sweet chilli saucev 4 tbsp. white or apple cider

vinegarv 1 tsp. ground clovesv 1 tsp. nutmegv 1 tsp. minced gingerv 30 g cornflour

~ INGREDIENTS ~Serves lots

BBQ SAUCE

3 mins 22 mins

29

~ METHOD ~

1. Halve 100g of the chillies and place them into your food processor (seeds and all).2. Cut the remaining chillies in half and de-seed (you may like to use gloves for this process).

Add these to your food processor.3. Add the garlic and 200g of the vinegar. Blitz for 15 secs/medium speed. You want it nice

and fine, so scrape and repeat if necessary.4. Transfer contents to a pot and add the rest of the vinegar, as well as the sugar, and cook

for 10 mins on medium heat until the sugar has dissolved.5. Increase the temp to hot and cook for a further 10mins – you want it to start to boil. You

might want to place a lid on your pot to stop any splatter.6. Once it has reached boiling point, turn down to a simmer and stir occasionally. Cook for

approx. 30-40 mins or until your sauce has thickened to your liking. We wanted ours quite thick so left it for the full 40 mins.

v 500 g fresh red chilliesv 3 garlic cloves, peeledv 650 g white vinegarv 600 g caster sugar


SWEET CHILLI SAUCE

3 mins 22 mins

30

~ METHOD ~

1. In a food processor, add flour, baking powder, salt and butter and mix on medium speed for approx. 30 secs

2. Turn the speed down to low and slowly add the boiling water through the hole in your lid. Your flour will start to come together and create a ball. Be careful not to add too much water, but if you do, just add more flour

3. Once your dough becomes a ball, remove from machine and knead it for 5 minutes4. Transfer dough to a floured bowl and drizzle with olive oil. Cover with a tea towel and let it

sit for about 10 minutes5. Tip out your dough onto a lightly floured bench, or silicone mat, and roll dough into a log

shape with your hands. Cut into 8-12 pieces (depending on how big you want each wrap). Put each piece back into the bowl and cover until you use them

6. Roll 1 piece of dough, thinly, into a wrap shape (it won’t be perfect so don’t worry) and put into a medium-hot, but DRY pan. Fry until its puffed and golden spots appear. Flip and repeat on the other side. This will only take 1-2 minutes each side. If you are quick enough, roll your next wrap, while you have one cooking

7. Once cooked, place it on a plate, under a clean tea towel, or in a container and repeat until all your wraps are cooked.

8. Eat straight away or cover and refrigerate(or freeze)

v 400 g plain flour (plain spelt also works well)

v 1 tsp. baking powderv 1 pinch of saltv 2 tbsp. butterv 1 -1/2 cups of boiling hot waterv 1 tbsp. olive oil


PLAIN WRAPS

20 mins 4 mins per wrap

31

~ METHOD ~

1. In a food processor, puree spinach until nice and fine, then add flour, baking powder, salt and butter and mix on medium speed for approx. 30 secs.

2. Turn the speed down to low and slowly add the boiling water through the hole in your lid. Your flour will start to come together and create a ball. Be careful not to add too much water, but if you do, just add more flour.

3. Once your dough becomes a ball, remove from machine and knead it for 5 minutes.4. Transfer dough to a floured bowl and drizzle with olive oil. Cover with a tea towel and let it

sit for about 10 mins.5. Tip out your dough onto a lightly floured bench, or silicone mat, and roll dough into a log

shape with your hands. Cut into 8-12 pieces (depending on how big you want each wrap). Put each piece back into the bowl and cover until you use them.

6. Roll 1 piece of dough, thinly, into a wrap shape (it won’t be perfect so don’t worry) and put into a medium-hot, but DRY pan. Fry until its puffed and golden spots appear. Flip and repeat on the other side. This will only take 1-2 minutes each side. If you are quick enough, roll your next wrap, while you have one cooking.

7. Once cooked, place it on a plate, under a clean tea towel, or in a container and repeat until all your wraps are cooked.

8. Eat straight away or cover, refrigerate or freeze.

v 60 g spinach leavesv 400 g plain flour (or 300g spelt &

100g plain flour)v 1 tsp. baking powderv 1 pinch of saltv 2 tbsp. butter (or coconut oil)v 1 -1.5 c boiling hot waterv 1 tbsp. olive oil


SPINACH WRAPS

20 mins 4 mins per wrap

32

~ METHOD ~

1. Slice sweet potatoes to form chips.2. Mix flour, garlic and onion powders together in a large bowl.3. Coat chips in the flour mix4. Place ghee into a frying pan over medium-high heat.5. Once melted, add sweet potatoes and cook until nice and crispy

v 1 tbsp plain flourv 1/2 tsp garlic powderv 1/2 tsp onion powderv 2-3 large sweet potatoes, peeledv ghee for cooking


SWEET POTATO CHIPS

10 mins 30 mins

33

~ METHOD ~

1. Add everything to a large pot, bring to the boil, then reduce to a simmer. Cook for 45 mins, stirring often. Add more olive oil or water if you feel it is burning or sticking to the base of the pot.

2. Using a stick blender or food processor puree till nice and smooth.

v Mixed veggies of choice, chopped roughly. Approx 5-6 cups full.

v 2 tbsp. Fresh herbs of choice (you can use dried if you prefer)

v 50 g Rock saltv 1 tsp. Black peppercornsv 2 tbsp. Extra virgin olive oilv 1/4 c water


VEGGIE STOCK PASTE

5 mins 40 mins

34

~ METHOD ~

1. Place corn, capsicum and onion into a large glass bowl and sprinkle with salt. Stir through and leave for 2-3 hours. Strain and rinse thoroughly.

2. Add everything (except cornflour and water) into a pot and cooking over med-high heat for approx. 45 minutes.

3. Combine cornflour and water in a small bowl and stir well. After the 45 minutes is up add this slowly to the pot stirring constantly for approx. 3 minutes to combine.

4. Pour into sterilised glass jars and seal tightly.

v 5 fresh corn cobs, kernels removed

v 1 medium red (or green) capsicum, seeds removed and diced

v 1 small brown onion, dicedv 100 g saltv 550 g white vinegarv 400 g raw sugarv 2 tbsp. mustard powderv 2 tbsp. ground turmericv 2 tsp. cornflourv 1/4 c cold water


CORN RELISH

15 mins 3 hrs. 30 mins

35

~ METHOD ~

1. Place your cumin and coriander into a medium heat fry pan and dry cook for 2 minutes or until fragrant.

2. Add everything else to a blender and blitz until a fine powder.3. All done, how simple is that!

v 1 tbsp. ground cuminv 1 tbsp. ground corianderv 1 tbsp. mild paprikav 1 tsp. mixed herbsv 1/2 tsp. chilli powder (or to taste)v 1 tsp. salt


MEXICAN SPICE MIX

2 mins 2 mins

36

~ METHOD ~

1. Finely dice onions and garlic and cook off in saucepan with oil on medium-high heat until translucent.

2. Add everything else and cook this for 25 minutes. If you have used fresh tomatoes you will need to cook for longer, approx. 35-40 minutes. You may want to cover with lid to stop the splatter.

3. To puree the sauce, use a hand mixer and puree until a smooth consistency is reached.4. Store in an airtight sterilised jars/bottles in the fridge.

v 1 1/2 L pureed tomatoes or 1.5kg ripe fresh tomatoes

v 2 red onions, peeled and diced roughly

v 2 cloves fresh garlic or 1 tsp. dried garlic

v 1 tsp. ground clovesv 1 tsp. nutmegv 1 tsp. paprikav 1 tsp. ground black pepperv 2 tsp. saltv Drizzle of olive oilv 130 g rice malt syrupv 150 g brown sugarv 100 g white vinegar


TOMATO SAUCE

5 mins 30 mins

37

~ METHOD ~

1. Place the sugar and hot water into your mixer jug and mix 2 mins/100ºC/speed 3. You want the sugar to be completely dissolved before adding the rest of the ingredients. If you can still see sugar crystals then repeat this step until it’s completely dissolved.

2. Add all other ingredients and blitz 1 min/speed 9. Scrape and repeat.3. Cook your paste now for 10 mins/100ºC/speed 24. Store in airtight sterilised glass jars. This mix will keep for up to 12 months if stored in a cool

dark spot like your pantry, or if you are in a warmer climate store in the fridge.5. Please note – this is not a thick gooey mixture like store bought paste as there are no

thickeners or fillers added, however this paste is packed full of organic vanilla flavour. Your paste will thicken slightly when it cools down.

6. Don’t waste the left over paste in your mixing jug that you couldn’t quite scrape out. Make custard, ice-cream, yoghurt, biscuits, cupcakes or a cake. There are loads of recipes on our website that use vanilla!

v 150 g boiling hot waterv 150 g sugar (rapadura or raw

sugar works best)v 8 Organic Vanilla Beans chopped

into a few pieces. (If you have made your own extract you can use the soaked beans)

v 2 large pinches saltv 3 tbsp. vanilla extract

(homemade works great.)v 1 tbsp. glucose/corn syrup (this

helps to stop the sugar from crystallising). We like to use corn syrup from a health food store as it’s preservative free.


VANILLA BEAN PASTE

5 mins 10 mins

38

~ METHOD ~

1. Split the vanilla beans in half lengthwise to expose the seeds.2. Place these into an airtight sterilised jar to soak with the vodka for a minimum of 6 – 8

weeks.3. Leave in a cool, dark place and give the jar a little shake every week or so.

v 1 c vodkav 8-10 organic vanilla beans


VANILLA EXTRACT

5 mins 6-8 weeks

39

~ METHOD ~

1. Place half the tomatoes and onions into a blender (as it doesn’t all fit at once) and blitz 10 seconds/medium speed. Work up to this speed slowly as your machine may bounce around.

2. Add the rest of the ingredients and blitz again, this time for 30 seconds. Again, work up to medium speed slowly.

3. Transfer sauce to a saucepan and cook over med-high heat for 60 minutes. You may want to put the saucepan lid on to prevent splatter.

4. Once cooked, puree your mix in blender or with hand mixer until smooth. Be careful to not get splattered because the sauce will be hot!

5. Store in your fridge or freezer in some Sinchies pouches or ice cube trays. You can also use sterilised glass jars.

v 1 kg tomatoes (skin and all)v 2 brown onions, peeled and cut

in halfv 4 -6 cloves garlicv 1 -2 long red chilliesv 30 g saltv 2 tbsp. vegetable stock pastev 1/2 c waterv 2 green apples, cored (no need to

peel)


TOMATO PASTE

5 mins 6-8 weeks

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Documents

Traditional Cooking Methods · 2020-02-28 · ready before you start cooking as your cooking time will be quick. 2.Mix tamari, garlic, cornflour and bone brother powder in a bowl