St John SA Cookbook. warm the heart and soul

Transcription

1 St John SA Cookbook warm the heart and soul

2 warm the heart and soul

3 Starters Hommus with parsley 440g can chickpeas, drained 2 cloves garlic, crushed ½ cup tahini ½ cup parsley, finely chopped ½ cup water Large pinch black pepper Pinch cayenne pepper 1. Mash chickpeas to a thick paste, using a food processor. 2. Combine everything and chill thoroughly. 3. Taste to correct seasonings. Some people like extra garlic or tahini. Serves 6 10 Minutes What hunger is in relation to food, zest is in relation to life.

4 Beetroot and white bean dip with dukkah toast 2 pieces Lebanese bread Olive oil spray 1 tbsp dukkah (or Za atar spice blend) 400g can butter beans, rinsed and drained 450g can whole baby beetroot, drained ¼ cup plain unsalted pistachio nuts, toasted 1 clove garlic, crushed ½ cup low fat Greek-style yoghurt Serves 8 15 Minutes 10 Minutes 1. Preheat oven to 190 o. 2. Cut Lebanese bread into triangles, spray lightly with cooking oil and sprinkle with dukkah. 3. Place triangles on an oven tray and bake in preheated oven for 5-7 minutes until crisp and golden. 4. Process beans, beetroot, nuts, garlic and yoghurt in a food processor until well blended. 5. Transfer dip to a serving bowl and serve with the dukkah toast. Those who can do, do. Those who can do more, volunteer. Tips To toast the pistachio nuts, stir over a medium heat in a small frypan until lightly browned. For a delicious flavour variation, stir through 1 tablespoon chopped mint or coriander.

5 This recipe does not have to be exact in quantities, play around with it and enjoy! The world is hugged by the faithful arms of volunteers. Tips Feel free to change the ingredients to suit your own veggie favourites. Can be eaten hot or cold, can be frozen for a later date or enjoyed just out of the oven. Veggie bites 1 carrot, grated 1 zucchini, grated 1 small red onion, finely diced 200g beans 200g corn ½ cup grated cheese ½ cup self raising flour 3 eggs lightly beaten 2 tsp olive oil 1. Preheat oven to 180 o. 2. Mix all ingredients together. 3. Spoon into mini pre-sprayed muffin pans (will need about 3 pans). 4. Cook for minutes. Serves 8 10 Minutes 30 Minutes

6 Prawn rice paper rolls 1 small carrot, finely shredded 60g dried rice noodles 1 Lebanese cucumber, peeled and seeded, cut into thin strips 16 mint leaves 3 green onions, green part only, chopped 8 sprigs fresh coriander 1 tbsp plain unsalted peanuts, chopped 8 cooked prawns, peeled, deveined and halved lengthwise 8 x 22cm round rice paper wrappers 1. Make the dipping sauce first by combining the sugar, fish sauce, lime juice, garlic, chilli and water in a bowl. Stir until sugar has dissolved. Set aside for 30 minutes. 2. Place rice noodles in a bowl, cover with boiling water and stand 5 minutes or until soft. Drain and rinse until cool then chop coarsely. 3. Place all filling ingredients in separate bowls. Dip the rice paper wrappers one by one into large bowl of hot water, then transfer onto a tea towel. 4. Spread the filling ingredients on the bottom third of the wrapper, place 2 prawn halves just above it. Roll up, folding in the sides as you go. Slice diagonally in half to serve. Serves 8 30 Minutes Dipping Sauce 1 tbsp sugar 1 tbsp fish sauce 1 tbsp lime juice 1 small clove garlic, finely chopped 1-2 red chillies, finely chopped 1 tbsp water Laughter is brightest where food is best.

7 Mains Good eating is one of life s great pleasures. Chicken, roast vegetable and feta pie 1 small red and 1 small yellow capsicum, chopped 2 zucchini, sliced 125g (half punnet) cherry tomatoes 2 cloves garlic, peeled and crushed 2 tsp ground cumin Olive oil cooking spray 2 small skinless chicken breasts, trimmed of all visible fat 50g reduced fat feta, crumbled 50g fresh reduced fat ricotta, crumbled 2 tbsp chopped parsley 12 sheets filo pastry Serves 6 25 minutes 35 minutes 1. Put all the vegetables onto a baking tray lined with baking paper. Sprinkle over the garlic and the cumin. Lightly spray with cooking spray and toss vegetables to evenly coat. Bake in preheated 180 o oven for about 25 minutes or until vegetables are tender. 2. Lightly spray a frying pan with the cooking oil and cook the chicken breasts over medium high heat for about 3 minutes each side, or until chicken is just cooked through. Set aside for 5 minutes then slice. Transfer the chicken and vegetables to a large bowl and gently stir through the feta, ricotta and parsley. 3. Work with one sheet of filo pastry at a time, keeping the rest covered with a damp tea towel to stop them drying out. Spray a sheet of filo with olive oil and fold in half widthways and then in half again. Place in the base of a deep individual pie dish, carefully pressing into the side of the dish. Repeat with a second sheet of filo, using two sheets of filo for each pie. 4. Spoon chicken mixture into pie shells and return to oven for about 10 minutes until heated. It s fun to get together and have something good to eat at least once a day. That s what human life is all about - enjoying things. - Julia Child

8 Cheesy mushroom risotto Pumpkin and lentil curry Serves 8 Serves 8 1 tbsp olive oil 2 cups arborio rice 250g sliced mushrooms 1 large onion, diced 1 reduced salt stock cube dissolved in 1 litre of boiling water ½ cup grated parmesan cheese ½ cup grated low-fat cheddar cheese Black pepper to taste 10 Minutes 30 Minutes 10 Minutes 30 Minutes 2 tbsp (40g) red curry paste 400ml can coconut milk 250g pumpkin, peeled and chopped 1 cup (170g) green lentils 1. Fry paste in a non-stick frying pan over medium heat until fragrant. 2. Add coconut milk and half a cup of water and stir. 1. Heat 1 tablespoon olive oil in a pan and add onion. Cook onion for 30 seconds, then add arborio rice and mushrooms. Toss for 1 minute and then add 1 cup of stock liquid. Cook on low heat. 3. Add pumpkin and simmer for 25 minutes or until almost soft. 4. Add lentils, cover and simmer until soft. Optional: Serve with rice and chapatis. 2. As the liquid is absorbed, add another cup. Stir constantly and keep adding stock as necessary. 3. After minutes the risotto will be cooked. Remove from heat and stir the two cheeses through. 4. Season with black pepper. One cannot think well, love well, sleep well, if one has not dined well.

9 Creamy chicken and broccoli pasta To serve is beautiful, 1½ cups wholemeal pasta 2 tbsp olive oil 500g chicken breast cut into strips 2 tbsp lemon rind 200g mushrooms, sliced 500g broccoli florets, lightly steamed 60g reduced fat cream cheese Cracked black pepper to taste Serves 4 15 Minutes 15 Minutes but only if it is done with joy, a whole heart and a free mind. 1. Cook pasta in a pan of unsalted boiling water. 2. To cook chicken, heat 2 tablespoons olive oil in a large pan and then add chicken breast strips, with lemon rind and mushrooms. Cook for about 8 minutes, turning chicken over to ensure it is completely cooked. 3. Add broccoli florets which have been lightly steamed for about 4 minutes. Stir through cream cheese until melted through the chicken and vegetables. Add pasta and some cracked black pepper to taste.

10 Sesame beef stir-fry Serves 4 Cooking is like love. 500g lean beef fillet, trimmed 4cm piece fresh ginger, peeled, grated 2 large garlic cloves, crushed 1 green chilli, seeds removed, finely chopped Olive oil spray 1 tbsp sesame seeds 1 bunch baby bok choy, leaves separated, stems thinly sliced 2 carrots, peeled, julienned 1 red capsicum, julienned 150g green beans, trimmed, cut into 4cm lengths 1 tbsp reduced salt soy sauce 1 tbsp sweet chilli sauce 1 cup bean sprouts, trimmed Steamed rice to serve 10 Minutes 15 Minutes It should be entered into with abandon or not at all. 1. Slice beef thinly across the grain and place into a bowl. Add ginger, garlic and chilli. Spray beef lightly with oil then stir to combine. 2. Heat wok over high heat until hot. Add sesame seeds and stir-fry for 1 minute until golden, remove to a plate. Spray the hot wok lightly with oil then add one-third of the beef and stir-fry for 1-2 minutes until sealed, then set aside. Repeat in two batches using remaining beef. 3. Spray wok lightly with oil and add the bok choy stems, carrot, capsicum and beans and stir-fry for 1 minute. Return all the beef and any juices to the wok. Combine the soy and sweet chilli and pour over the beef, stir-fry for 1 minute. Add the bok choy leaves, beans sprouts and sesame seeds, stir to combine. Remove from the heat and serve with rice.

11 Lemongrass chicken and prawn cups 3cm piece fresh ginger, peeled, chopped 2 stalks lemongrass, trimmed, thinly sliced 2 garlic cloves, chopped 1 long red chilli, seeded, chopped 2 tsp finely grated lime rind 2 tsp rice bran oil 3 (600g total) chicken breast fillets, roughly chopped 250g peeled green prawns 1 ½ tbsp brown sugar 1 ½ tbsp fish sauce 1 tbsp soy sauce 1 tbsp lime juice ½ cup chopped fresh mint leaves 12 iceberg lettuce leaves, washed, dried Fresh mint springs and lime wedges to serve 1. Place ginger, lemongrass, garlic, chilli and lime rind in a food processor. Process until finely chopped. 2. Transfer to a wok or large frying pan. Add oil. Heat over medium heat. Cook for 2-3 minutes. 3. Meanwhile, place chicken and prawns in food processor. Process until finely chopped. 4. Add chicken mixture to wok. Increase heat to high. Stir-fry, breaking up with a wooden spoon for about 6 minutes or until browned. 5. Add sugar, fish sauce and soy sauce. Stir-fry for 4-5 minutes or until chicken mixture is golden and cooked through. Stir in lime juice and mint. 6. Serve in lettuce leaves with mint sprigs and lime. Serves 4 15 Minutes 15 Minutes Serves 4 15 Minutes 45 Minutes Chicken korma 3 tbsp cold water 1 onion, chopped 1 clove garlic, chopped 2cm piece root ginger, peeled and chopped 25g flaked almonds 1 tbsp low-fat margarine 250g chicken fillet, cubed 5 cardamom pods, split 3 whole cloves ½ cinnamon stick Pinch coriander seeds 1 tbsp ground cumin 300ml low fat coconut milk 100ml water Pinch garam masala Fresh coriander to garnish Steamed rice to serve 1. In a food processor, blend onions, garlic, ginger and almonds with water to a smooth paste. 2. Melt margarine in a frying pan and fry chicken, cardamom pods, cloves and cinnamon until chicken is brown, approximately 6 minutes. 3. Add the blended paste, coriander and ground cumin and cook for a further 2-3 minutes. 4. Add coconut milk and bring to the boil. 5. Reduce to a simmer, cover and cook gently for 40 minutes. 6. Stir through garam masala before serving on a bed of steamed rice, garnish with fresh coriander.

12 Mediterranean fish stew with saffron ½ tsp saffron threads 2 tsp olive oil, plus 2 tsp extra 700g perch fillets, cut into 4 cm cubes 1 large leek, well-rinsed and thinly sliced 4 garlic cloves, chopped 1 cup of dry white wine 4 medium ripe tomatoes, peeled and chopped ¼ cup flat leaf parsley, chopped 1. Place saffron in a small bowl, pour 1 tablespoon hot water over the saffron and stand for at least 20 minutes, or until fragrant. 2. Heat a large non-stick pan over a moderate heat. Add 2 teaspoons of oil, and when hot (but not smoking) add the fish. Sauté until all sides are seared for about 2 minutes. Remove from the pan and set aside. 3. Add extra 2 teaspoons of oil to the pan and cook leek over a moderate heat until soft, for about 4 minutes. Add garlic and cook for 2 minutes, stirring constantly. 4. Stir in the wine and saffron with its soaking liquid and cook for a further 2 minutes. 5. Add tomatoes and parsley and cook uncovered until the sauce thickens, for about 10 minutes. Return fish to the pan and simmer over a low heat until cooked through, about 5 minutes. Serve immediately. Serves 6 15 Minutes 45 Minutes If you really want to make a friend, go to someone s house and eat with them. The people who give you their food give you their heart.

13 Salads You don t make friends with salad, but you do volunteering. Mediterranean salad 200g mixed lettuce 1 cucumber, chopped 12 cherry tomatoes, halved 1 red capsicum, chopped 1 red onion, sliced into half moons 30g black pitted olives 50g feta cheese ¼ tsp dried thyme 1 tbsp olive oil 2 tbsp balsamic vinegar Cracked pepper Serves 4 10 minutes 1. Place lettuce into bowl. 2. Layer all ingredients on top of the lettuce. 3. Season with the thyme and cracked pepper. 4. Combine well and drizzle with oil and vinegar.

14 Roast vegetable couscous salad 500g butternut pumpkin (skin on) 1 red capsicum, quartered, seeds removed 1 small eggplant, trimmed 2 medium zucchini, trimmed 1 tsp ground cumin 1 tsp ground coriander ½ tsp ground cinnamon ¼ tsp ground ginger 1 head garlic, cloves separated Olive oil spray 1 ½ cups couscous 1 ½ cups water 1 large orange, rind finely grated, juiced 1 cup frozen broad beans ½ cup flat leaf parsley, chopped 1 tbsp olive oil Cracked black pepper to season Serves 4 20 Minutes 20 Minutes Tips Remove leftover roasted garlic from skin and store in a jar covered with olive oil. Add crushed roasted garlic to soups, casserole or salad dressings. 1. Preheat oven to 250 o. Cut vegetables into 2cm pieces and scatter over base of a roasting pan. Combine spices and sprinkle over vegetables. Leave garlic in skin and add to vegetables. Spray vegetables lightly with olive oil and toss to coat. Roast for 15 minutes, turning occasionally or until vegetables are golden and tender. Remove the garlic cloves and set aside. 2. Meanwhile, place couscous into a large heatproof bowl. Pour over boiling water and add orange rind, stir with a fork to combine. Cover and set aside for 5 minutes or until the water is all absorbed. Stir gently with a fork to separate the grains. 3. Cook the broad beans in a saucepan of boiling water for 3 minutes or until bright green. Drain and refresh under cold water. Drain well. Remove and discard skins, add beans to the couscous. 4. Add warm roast vegetables to the couscous with the parsley. Remove 2 roasted garlic cloves from the skin and mash with a fork. Whisk the orange juice and olive oil together, stir in the roasted crushed garlic. Pour over the salad, season with black pepper and toss gently to combine. Drinking good wine with good food in good company is one of life s most civilised pleasures.

15 Beetroot, goat s cheese & walnut salad 6 beetroot bulbs ¾ cup walnuts ½ small red onion, diced ½ cup roughly chopped parsley 70g washed baby spinach leaves ¼ cup olive oil 2 tbsp lemon juice 1 tsp Dijon mustard 120g goat s cheese Serves 4 15 Minutes 45 Minutes The smallest act of kindness is worth more than the grandest intention. 1. Preheat oven to 200 o. Trim beetroot bulbs and wrap in foil. Roast for about 40 minutes or until tender. Allow to cool then peel and slice. 2. Place walnuts on a baking tray and roast for about 8 minutes until golden. 3. Finely dice the red onion. Combine onion, beetroot, walnuts and parsley in a bowl with washed baby spinach leaves. Whisk olive oil with lemon juice and Dijon mustard. 4. Drizzle dressing and crumble goat s cheese over salad. Toss gently and serve immediately. The smallest act of kindness is worth more than the grandest intension.

16 Apricot & oat balls Desserts How beautiful a day can be when kindness touches it. 2 cups (180g) oats, toasted 1 cup (150g) dried apricots ¼ cup (60ml) honey 30g margarine, melted 1. Place oats, apricots, honey and margarine in a food processor. Process for 2-3 minutes or until well combined. 2. Using wet hands, roll level tablespoons of mixture into balls. Tip The apricot and oat balls do not need baking or refrigeration so you can eat straight away! Serves minutes

17 Muesli & yoghurt muffins 1 cup self-raising flour ¾ cup wholemeal self-raising flour ½ cup caster sugar 1 tsp ground cinnamon 1 ½ cups natural muesli 80g margarine, melted 1 cup reduced-fat vanilla yoghurt 2 eggs, lightly beaten 1 large granny smith apple, peeled, cored, finely chopped 1 tbsp honey 1. Preheat oven to 200 / 180 fan-forced. 2. Line a 12 hole muffin pan with paper cases. 3. Combine flours, sugar, cinnamon and ½ cup muesli in a bowl. Make a well in the centre. Serves 4 10 minutes 25 minutes You can t buy happiness, but you can buy ice cream... and that s pretty much the same thing. 4. Whisk margarine, yoghurt and eggs together in a jug. Pour into well. Using a large metal spoon, stir until just combined (don t over-mix). Stir in apple. 4. Spoon mixture into paper cases. Combine honey and remaining muesli in a bowl. Spread muesli mixture over muffins. Press on lightly to secure. 5. Bake for 20 minutes or until a skewer inserted in the centre comes out clean. Stand in a pan for 5 minutes. Turn out onto a wire rack to cool.

18 Sticky date pudding Olive oil cooking spray 200g pitted dates, chopped 1 cup water 1 tsp bicarbonate of soda 50g margarine ¼ cup caster sugar 3 tbsp golden syrup 2 eggs ¾ cup self-raising flour ½ cup plain flour Serves 6 20 minutes 35 minutes 1. Preheat oven to 190 o /170 o fan forced. Grease six, ¾ cup capacity muffin holes with olive oil spray. Line the bases with a round of baking paper. Smile often, socialise, be happy, laugh loudly, think positively, EAT CHOCOLATE. 2. Place dates and water in a saucepan and cook over medium heat for 3-4 minutes until dates softened and have absorbed almost all of the water. Remove from the heat and stir in the bicarbonate of soda. Set aside for 15 minutes to cool. 3. Using hand mixer, beat the margarine, sugar and 1 tablespoon of golden syrup together until well combined. 4. Add the eggs, 1 at a time, beating well after each addition. 5. Fold in date mixture. Sift flours together over the date mixture and stir gently to combine. 6. Spoon mixture into the prepared muffin holes. Bake for minutes or until a skewer inserted into the centre comes out clean. Stand for 5 minutes in the pan, loosen the edges and turn onto a wire rack. 7. Place warm puddings onto a plate, drizzle each with remaining golden syrup and serve.

19 Chocolate berry slice Olive oil or cooking spray 3 eggs 75ml sunflower oil 200ml buttermilk ¾ cup caster sugar 220g self-raising flour 30g cocoa powder ½ tsp bicarbonate of soda 250g fresh or frozen raspberries, strawberries or blueberries (if using frozen do not thaw) 250g berries to serve Reduced fat yoghurt to serve Serves minutes 45 minutes We make a living by what we get, but we make a life by what we give. 1. Preheat the oven to 170 o /150 o fan forced and lightly spray a 20 x 25cm brownie tin with oil. 2. Using a hand-held beater, beat together the eggs, oil, buttermilk and sugar in a mixing bowl until well combined. 3. In a separate bowl sift flour, cocoa powder and bicarbonate of soda. Fold into the egg mixture, then carefully add 250g of the raspberries and fold to combine. 4. Pour the mixture into the prepared tin and bake on the centre shelf of the oven for approximately 45 minutes or until a skewer inserted into the slice comes out clean. Remove from the oven and allow to cool for 10 minutes. 5. Cut into 18 squares, then carefully transfer to a wire rack to cool completely. 6. Serve with the extra berries and a dollop of reduced fat yoghurt.

20 Lemon essence 1 medium apple 8 medium carrots 3cm ginger root, grated 1 lemon Green mean machine Juices 3 stalks celery 2 cups spinach 2 cucumbers 1 green apple Migraine reliever ½ pineapple 3-4 kale leaves 1 stick of celery ½ cucumber ¼ lemon 2cm ginger root, grated Mineralizer zing If it doesn t challenge you, it won t change you. 1 bunch of kale 4 carrots ½ cucumber 2 stalks celery 1 apple 1 lemon 2cm ginger root, grated 1 whole beet (greens and bulb) Fresh start 2 medium apples 3 medium carrots 4 stalks of celery

21 warm the heart and soul