Arc UNSW Student Cookbook 2020

🍠

🍗 🍠

🍗 🍠

🍫

🍗 🍠

🍗 🍠

🍗 🍠

🍠

🍫

🍠

🍫 🍗 🍠

🍠

🍫 🍗 🍠

🍗 🍠

🍠

🍫

🍠

🍫 🍗 🍠

🍠

🍫 🍗 🍠

🍗 🍠

🍠

🍫

🍠

🍫

🍠

🍫

🍗 🍗

🍫

🍫

🍗 🍠

🍗 🍠

🍫

🍗 🍠

🍗 🍠

🍫

🍗

🍫

🍗 🍠

🍫

🍗

🍫

🍗 🍠

🍫

🍗

🍫

🍗 🍠

🍫

🍗 🍠

🍫

🍗 🍠

🍫

🍗 🍠

🍫

🍗

🍫

🍗 🍠

🍫

🍗

🍫

🍗 🍠

🍫

🍗

🍫

🍗 🍠

🍫

🍗 🍠

🍫

🍗 🍠

🍫

🍗 🍠

🍫

🍗

🍫

🍗 🍠

🍫

🍗

🍫

🍗 🍠

🍫

🍗

🍫

🍗 🍠

🍫

🍗 🍠

🍫

🍗 🍠

🍫

🍗 🍠

🍫

🍗 🍠

🍫

🍠

🍫

🍗 🍠

🍫

🍠

🍫

🍗

🍫 🍫

Hello,

A HEARTY

WELCOME to the 2020 Arc Student Cookbook

2020 has been a tough year, for a lot of people, and for a lot of reasons.

Throughout the challenges of online learning and the loneliness of social distancing, this incredible team of volunteers has been working away to bring people together with our annual cookbook.

Despite everything that’s going on in the world, we all need to nourish ourselves. Food has an incredible way of bringing people together and letting you explore new places and cultures, without leaving home.

Our vision for The Student Cookbook this year was to really cater to our audience, and make sure our recipes were as diverse and interesting as the UNSW population. We sought to share the values that our students face, being environmentally ethical and health conscious, while keeping in mind the constraints of time and money that come with student life.

We also wanted to cater to all skill levels, so whether you’re a pro baker looking to try out something funky like tofu donuts, or a first timer out of home needing to stock a kitchen and make your own meals, we’ve got you!

I’d like to thank our partners who have helped along the way; the Arc design team, Thoughtful Foods, the Food Science Association, MedSoc Environment, and everyone who submitted recipes and helped make this cookbook what it is!

Most importantly I’d like to thank our amazing team of volunteers, without whom this vision would not have come together.

If you try out any of our recipes and enjoy them, or come up with a new take, we’d love you to share them with us via email or on social media.

Enjoy this publication, which is more than just a cookbook, but the ultimate guide for uni students and cooking. And we hope you enjoy making your ingredients, your way.

Warmest, Dayna Arc Student Cookbook Coordinator, 2020

3

CONTENTS

Welcome pg 3

Contents pg 4-5

Recipes Tofu Recipes Chicken Recipes Sweet Potato Recipes Chickpeas Recipes Lentils Recipes Cocoa Recipes

6-13 14-19 20-25 26-31 32-39 40-49

The Basics How to make: Pesto How to make: Hummus How to make: Guacamole  How to make: Korma Pesto

52 53 54 55

Your Guide to Herbs Your Guide to Legumes

56-59 60-61

Meet the Team pg 62-63

Credits pg 64

4

Recipes Index VG- Vegetarian, V- Vegan, NF- Nut Free, GF- Gluten Free, DF- Dairy Free

Introduction to Tofu Korean Tofu Stew Scrambled Tofu Banh Mi Tofu Sliders Teriyaki Tofu Tofu Donuts Mapo Tofu Vegan Curry

6 7 8 9 10 11 12 13

Introduction to Chicken Chicken Lettuce Wrap Chicken Cordon Bleu Mushroom Stuffed Chicken Thai Green Curry Roast Paprika Chicken

14 15 16 17 18 19

Introduction to Sweet Potato Vegetable Curry Pie Sweet Potato Toasts Sweet Potato Scones Sweet Potato Skins

20 21 22-23 24 25 26 27 28 29 30 31

Introduction to Chickpeas Crunchy Chicks Chickpea Cauli Soup Chickpea Sauced Pasta Moroccan Stew Chickpea Veggie Rolls Introduction to Lentils Chickpeas and Lentils Stack Pesarattu Lentil Pancakes Red Lentils Dal Fry Mixed Veg Dal Paruppu Sadam Lentil Rice Veg Galouti Kebabs

32 33 34-35 36 37 38 39

Introduction to Cocoa Chocolate Bliss Balls Vegan Peanut Brownies Best Ever Brownies Choc Chip Cookies (3 ways) Profiteroles Chocolate Croissants

40 41 42 43 44-45 46-47 48-49

5

OFU

R

E

T

TOFU

CIPES

Tofu, also known as bean curd, is a high-protein, low-fat product made from soy milk. Due to its versatility and nutritional value, it is a staple in Asian cuisines, and is increasingly being incorporated in Western cuisines. Tofu comes in different degrees of firmness - silken, soft, firm and extra firm. Because of this variety, it can be seared, grilled, fried, steamed, stewed, braised, baked, roasted, deep-fried, and even scrambled! Tofu is generally produced with significantly less processing than some other protein sources and hence is closer to “whole foods” which makes it naturally nourishing and healthy. Tofu takes on whatever flavour you are cooking with and even can be prepared as a dessert.

Fun Fact: Frozen Tofu is referred to as “thousand layered tofu” and takes on a yellowish hue.

6

Jiaqi Zhu

KOREAN

TOFU STEW Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  NF, GF*, DF

INGREDIENTS

▥  1 tbsp oil ▥  2 cloves of garlic ▥  100g beef/ pork mince ▥  handful of chopped shallots

▥  salt and pepper to taste ▥  500g silken tofu ▥  2-3 tbsp chilli powder ▥  1-2 tbsp soy sauce ▥  handful of chopped spring onion

METHOD

1  Heat 1 tbsp oil in the pot at medium heat

2  Mince the garlic or use

a grinder. Add the garlic mince to the pot and fry until golden

3  Turn up the heat to

medium high and add the beef/ pork mince and chopped shallots to the pan

4  Fry until the mince is

fully cooked. Add salt and pepper to season

5  Add water until it‘s 1 cm above the meat

7 7

6  Slice the tofu in the box

into even cubes and add to the pot

7  Add chilli powder into the soup, a little bit at a time until it is hot as you like it

8  Add soy sauce to the soup to season

9  Allow the soup to boil until the tofu is fully cooked

Serving Suggestion: Garnish with chopped spring onion to give it a pop of colour! *For the gluten free option, make sure to use gluten free soy sauce

Vidhi Rajesh Sanghvi

SCRAMBLED

TOFU

Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  V, NF, GF INGREDIENTS

▥  1 tbsp olive oil ▥  1 small onion, diced ▥  1 clove garlic, minced ▥  500g firm tofu ▥  2 tbsp nutritional yeast ▥  ½ tsp turmeric ▥  ½ tsp salt ▥  2 cups baby spinach ▥  Ÿ cup basil

METHOD

1  Heat oil on medium and

fry onion and garlic until soft and slightly browning

2  Crumble the tofu and add

to the pan, along with nutritional yeast, turmeric, and salt. Cook until light golden

8 8

3  Stir in baby spinach and

basil and cook until wilted

4  Serve over toast with an extra sprinkle of salt and some fresh basil leaves

Note: Add extra nutritional yeast to make it more cheesy or salt to bring out the flavours

T h e Co o k b o o k Tea m

BANH MI

TOFU SLIDERS Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  V, NF

INGREDIENTS

METHOD

▥  500g firm tofu

TOFU MARINADE

S R I R AC H A M AYO

MARINADE

1  Prepare the tofu the night

7  Put aquafaba in a tall

▥  4 tbsp soy sauce ▥  3 tbsp water ▥  2 tbsp maple syrup ▥  2 tbsp tomato paste ▥  1 tbsp brown sugar ▥  2 cloves garlic, grated ▥  1 tsp ginger, grated PI C K L E D VEG E TA B L E S

▥  2 carrots ▥  1 bunch radish ▥  1 cup rice vinegar or apple cider

▥  1 tbsp salt ▥  2 tbsp sugar ▥  1/2 cup water

▥  Sriracha Mayo ▥  3 tbsp aquafaba ▥  1/2 cup oil ▥  1 1/2 tbsp sriracha ▥  Construction ▥  2 tbsp vegetable oil ▥  10 small buns ▥  1 cucumber ▥  spring onion ▥  green chilli ▥  fresh coriander

before you plan to eat (or in the morning if you are making it for dinner).

Press the tofu by wrapping it in a paper or clean tea towel, placing it onto a plate and resting a heavy book on top for 20 min. Pressing it means it will absorb more of the marinade

2  Mix all marinade

ingredients in a bowl

3  Slice the tofu into squares and lay them out in a plastic container

4  Pour the marinade over top and let sit in the fridge for 10-24 hrs

PI C K L E D VEG E TA B L E S

5  Finely slice the carrots

and radishes and place in a bowl

6  Mix the vinegar, salt,

sugar and water. Pour over the vegetables and allow to pickle while the tofu marinates

9 9

container and mix with an immersion blender, slowly adding oil until it is a thick, white consistency

8  Mix in sriracha and

a pinch of salt, then refrigerate

CONSTRUCTION

9  Heat the oil in a pan over medium to high heat.

Pan fry the tofu until it is crispy on each side

10  Fill the buns with

tofu, cucumber, pickled vegetables, spring onion, green chilli, oriander, and sauce

Note: Aquafaba is the water leftover from a can of chickpeas

MedSoc Environment

TERIYAKI

TOFU

Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  V, NF INGREDIENTS

▥  500g firm tofu ▥  1/4 cup cornstarch + 1 tsp for the sauce

▥  2 tsp vegetable oil ▥  1 tsp grated ginger ▥  1 brown onion, chopped ▥  2 tbsp mirin ▥  2 tsp dark soy sauce ▥  2 tbsp soy sauce ▥  1 tsp sesame oil ▥  1 tbsp brown sugar ▥  ½ cup warm water ▥  steamed rice to serve ▥  toasted sesame seeds (optional)

METHOD

1  Pat the tofu dry with a

paper towel or clean hand towel and cut into 1-2cm cubes.

2  Add 1/4 cup cornstarch

into a bowl and coat all the tofu pieces until they are covered

3  Heat vegetable oil in a

pan over medium heat.

Add the tofu pieces and fry on all sides until they are golden. Then remove the tofu from pan and rest them on a plate covered with paper towel to drain excess oil

4  Add the ginger to the

pan and cook for 1 min.

Add the onions and fry for a further 3 min

10 10

5  Mix in the mirin, soy

sauce, dark soy sauce sesame oil and brown sugar

6  Bring the mixture to a

simmer. Whilst this is happening, dissolve the remaining teaspoon of cornstarch in the ½ cup of warm water till it forms a ‘slurry’. Add this to the sauce and onions mixture and then add the cooked tofu

7  Cook for a further minute.

The sauce should thicken, and tofu should be coated

8  Add some toasted

sesame seeds if you are feeling a bit fancy!

Rahul Kumaran

TOFU

DONUTS

Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘   V*, NF, DF* INGREDIENTS DONUTS

▥  300g silken tofu ▥  1 cup rice flour ▥  1 cup cake (or plain) flour ▥  5 tbsp sugar ▥  1 1/2 tsp baking powder OTHER

▥  oil, for deep frying T O P P I N G S (Optional)

▥  100g chocolate melts ▥  Icing sugar

METHOD

1  Strain the tofu through a

mesh strainer into a bowl to remove extra liquid

2  Add the rice and cake

flours to the tofu together with the sugar and baking powder

3  Mix the ingredients to create your dough

4  Shape your own

doughnut design with the dough

5  Preheat oil in a pan and

fry the donuts in small batches for about 10 min until golden

6  Carefully remove from

the oil and place on a paper towel lined plate or rack to drain any excess oil

7  To serve, melt some

chocolate and drizzle on top or dust with icing sugar

Note: For vegan and dairy free options, stick to icing sugar or use vegan/dairy free chocolate for the toppings

11 11

Louis Lau

MAPO

TOFU

Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  NF, DF INGREDIENTS

▥  1 tbsp Sichuan peppercorns

▥  500g silken tofu ▥  2 tbsp vegetable oil ▥  200g pork mince ▥  2 spring onions, chopped ▥  2 cloves garlic ▥  2 tsp ginger ▥  1 tbsp shaoxing rice wine ▥  2 tbsp chilli bean paste ▥  3-4 Sichuan pickled

METHOD

1  Dry fry the peppercorns in a wok over a low heat for 1–2 min until light brown and aromatic, then crush lightly in a mortar and pestle

2  Cut the tofu into large

cubes and place in a bowl.

Pour over enough boiling water to cover, allow to steep for 5 min then drain and set aside

chillies, chopped

▥  250 ml chicken stock ▥  1 tsp dark soy sauce ▥  1 tsp white sugar

4  Place a wok over high

heat. Add oil and mince, stir frying for 1-2 min until evenly browned

5  Add the spring onion,

garlic and ginger and stirfry for 30 sec

6  Pour in the rice wine.

Add the chilli bean paste and pickled chillies and cook for 2 min until the oil turns red and the mixture is aromatic

7  Add the chicken stock, bring to the boil and season with soy sauce and sugar

8  Gently slide the tofu into

the wok and coat with sauce without breaking it up too much

9  Reduce the heat and

simmer for 6-7 min until the sauce has reduced slightly

10  Serve sprinkled with

Sichuan pepper, spring onions and steamed rice.

12

T h e Co o k b o o k Tea m

“BUTTER CHICKEN�

VEGAN CURRY Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘   V, NF, GF*

INGREDIENTS

▥  400g firm tofu ▥  1 head cauliflower ▥  2 tbsp cornflour ▥  2 tbsp oil ▥  Pinch salt ▥  2 onions, finely diced ▥  2 tbsp ginger, finely grated

▥  4 cloves garlic ▥  2 tbsp garam masala ▥  2 tsp curry powder ▥  ½ tsp cayenne pepper ▥  2 tsp salt ▥  4 tbsp tomato paste ▥  2 x 400g cans

METHOD

1  Preheat oven to 200°C 2  Cut tofu and cauliflower into small cubes

3  Toss tofu and cauliflower

with cornflour, oil and salt.

Lay out on a tray and bake for 20 min or until slightly crispy

4  While the tofu and

cauliflower are cooking, lightly coat pan with oil and fry onion over medium heat until golden

coconut milk

13 13

5  Add ginger and garlic, cook for 1 min

6  Add spices, tomato

paste, and coconut milk.

Simmer for 5-10 min

7  Add tofu and cauliflower to pot and stir through

8  Serve over rice Note: If gluten free, be sure to double check if the cornflour used is completely gluten free

đ&#x;?— R

EC

IPES

C

ICKE

N

H

CHICKEN Chicken is one of the most common types of meat in the world, with its consumption increasing over the years. Being prevalent across various cuisines, chicken meat has been adapted to suit regional tastes. There are more than 10 different ways in which one can cook chicken, making it suitable across a wide variety of cuisines. The nutrients in chicken can improve circulation and cholesterol levels and it contains vitamins and minerals that are good for skin, eye and hair heath.

Fun Fact: The human body can derive up to 30 different nutrients from just 100 grams of chicken.

SUPPORT FREE-RANGE

CHICKEN

14

Samyah Alghamdi

CHICKEN LETTUCE

WRAP

Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  NF, GF* INGREDIENTS

▥  1 tbsp oil ▥  500g chicken breast diced

▥  ½ cup chopped onions ▥  2 garlic cloves crushed ▥  finely grated ginger ▥  Ÿ cup hoisin sauce ▥  2 tbsp soy sauce ▥  1 tbsp white vinegar ▥  Ÿ cup of chives, roughly chopped

▥  1 head Butter lettuce or

METHOD

1  Heat oil in a pan over medium heat

2  Add the chicken breast and cook for 5 min

3  Add onion, garlic, ginger, hoisin sauce, soy sauce, white vinegar and chives

4  Let it cook for 12 min

5  Remove chicken mixture from heat and place in a bowl

6  Wash your lettuce and separate the leafs

7  To serve, take a lettuce

leaf and place several tablespoons of the chicken mixture into the center. This forms your lettuce wrap!

Iceberg lettuce Note: For the gluten free option, make sure to use gluten free soy sauce and hoisin sauce, and also double check the vinegar is completely gluten free.

đ&#x;?—

15

Louis Lau

CHICKEN

CORDON BLEU Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  NF

INGREDIENTS

▥  2 chicken breasts ▥  salt and pepper to taste ▥  1 tbsp garlic powder ▥  4 slices Swiss cheese ▥  2 slices ham ▥  ½ cup flour ▥  2 eggs, beaten ▥  1 cup breadcrumbs SAUCE

▥  2 tbsp oil ▥  2 cloves minced garlic ▥  3 tbspn butter ▥  Ÿ cup flour ▥  1 cup milk ▥  2 tbsp Dijon mustard ▥  1 tbsp Parmesan cheese ▥  Sliced lemon (optional)

METHOD

1  Sprinkle the chicken

breasts with salt, pepper, and garlic powder

2  Butterfly the chicken

breasts and pound with a rolling pin until they are 1cm thick

3  Place Swiss cheese and

ham on the chicken breasts and roll them with the cheese and ham on the inside. Wrap in plastic wrap and refrigerate for 30 min

4  Preheat the oven to 180°C 5  Unwrap and cover the rolled chicken in flour, then dip in whisked egg and coat with breadcrumbs

đ&#x;?—

16

6  Place crumbed chicken

on a lined baking tray, and cook until golden brown (approximately 30 min)

7  Meanwhile, make the

sauce. Heat oil in a pan over medium heat. fry the garlic until slightly brown and then melt butter over top. Add the flour and whisk until even. Add the milk slowly and whisk until fully combined

8  Add dijon mustard and Parmesan cheese to enrich the sauce

9  Serve the chicken with

the sauce over top. Add a slice of lemon for extra freshness

David Neale

MUSHROOM STUFFED

CHICKEN

Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  NF, GF INGREDIENTS

▥  4 boneless, skinless chicken breasts

▥  1 tbsp butter ▥  1 tbsp olive oil ▥  1 lime, juiced (2 tbsp) ▥  salt and pepper to taste FILLING

▥  170g mushrooms ▥  1 tsp olive oil ▥  1 tsp minced garlic ▥  100g cream cheese, softened

▥  1/8 cup freshly grated Parmesan cheese

▥  1/8 tsp ground black pepper

▥  1/8 tsp onion powder ▥  1/8 tsp ground cayenne pepper

▥  Optional: 3 strips thick

METHOD

1  De-stem the mushrooms, cutting and discarding any tough ends. Chop mushrooms extremely finely

2  Heat oil in a large skillet over medium heat

3  Add garlic and chopped

mushrooms to the skillet, sautĂŠing for 3-4 min until soft and fragrant, then set aside to cool

4  Once cooled, stir cream

cheese, cooked bacon (if using), Parmesan cheese, black pepper, onion powder, and cayenne pepper together

5  Pat dry and butterfly chicken breasts*

cut bacon (cooked and crumbled)

*Tip: Butterflying a chicken breast means to slice it in half lengthwise nearly all the way to make it thinner and cook faster.

đ&#x;?—

17

7  Open butterflied chicken breasts and scoop 2 tbsp of the cream cheese mixture into the fold, spreading evenly and keeping away from the edges of the chicken.

Secure the fold with a toothpick

8  Season the outside of the chicken breast with salt and pepper

9  Add 1 tbsp olive oil, 1 tbsp butter, and lime juice to a skillet and cook over medium heat

10  Once the oil mixture

starts to sizzle, add the chicken to the pan

11  Cook each side for 8-10 min

12  Baste the chicken with the pan juices while cooking

Note: Cooking time will vary based on the size of the chicken breast. The chicken should be 75°C when fully cooked. If the chicken breast is very large, you may choose to put the chicken breast in a 200°C preheated oven after searing each side, and cook until the inside is 75°C.

Rahul Kumaran

THAI GREEN

CURRY

Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  NF, GF*, DF INGREDIENTS

METHOD

▥  400ml coconut milk ▥  2 tbsp olive oil ▥  3 chicken breasts ▥  1 chicken stock cube ▥  1 bunch of broccoli ▥  1 cup (150g) snowpeas ▥  1 tsp brown sugar

1  Start by making the

THAI GREEN

2  Add 2 tbsp olive oil to a

CURRY MIX

▥  3-6 green chillies, ▥  6 spring onions

sauce. Pour 200ml of the coconut milk into a blender. Gradually add the Thai green curry mix ingredients, blending between each addition.

Add the remaining 200ml coconut milk and blend it throughly

pan. Add the chopped chicken breasts and cook them slightly until lightly browned

3  Add the chicken stock, and curry paste and simmer for 5 min

4  As it simmers, add

broccoli and snow peas and bring to boil

5  Once boiling, add brown sugar and reduce to simmer for 10 min

6  Serve over rice

roughly chopped

▥  2 lemongrass stalks

Note: Adjust the amount of chillies according to the level of spice desired.

roughly chopped

▥  2 tsp ginger paste ▥  2 tsp garlic paste ▥  6 kaffir lime leaves ▥  zest and juice of 1 lime ▥  1/2 tsp salt ▥  1/4 tsp white pepper ▥  1/2 tbsp cumin ▥  1 tbsp ground coriander ▥  1 tsp shrimp paste ▥  2 tsp fish sauce ▥  1 large bunch

For the gluten free option, be sure to use the gluten free versions for the shrimp paste and fish sauce

coriander (stalks too)

đ&#x;?—

18

Sarah Stormont

ROAST PAPRIKA

CHICKEN

Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  NF, GF, DF INGREDIENTS

▥  4-5 chicken thighs with skin

▥  4 potatoes ▥  1-2 sweet potato(es) ▥  3 carrots ▥  1 or 2 in-season vegetables of your choice

▥  1 onion ▥  4 garlic cloves, minced ▥  1 tbsp olive oil ▥  2 tbsp sweet paprika ▥  2 tsp rosemary ▥  salt and pepper to taste E X T R A S (optional)

▥  1-2 tsp thyme ▥  sprinkle of cumin ▥  2 tsp of chili powder

METHOD

1  Preheat Oven to 200°C

5  Place the chicken on the vegetables with the skin side down and roast for 15 min

2  Scrub the carrots and

potatoes and cut into small cubes with the inseason vegetables. Toss into a large, oiled roasting dish.

3  Sprinkle with half the salt, pepper, and herbs and mix through with half the olive oil

4  Rub the other half of the herbs into the chicken with olive oil, including under the skin

6  Take out and toss the

vegetables, then replace the chicken with the skin up

7  Roast for another 10 min,

then switch the oven to grill and leave for another 5-10 min until the skin is crispy

8 

Cut through the middle of the largest piece to check that it is cooked, then serve

Note: Make sure to check that the chicken is fully cooked through out.

đ&#x;?—

19

E

S

đ&#x;?

TATO

SW

T P

O

EE

SWEET POTATO

RECIP

Sweet potatoes are sweet and starchy root vegetables that come in a variety of shapes and colours including white, purple and orange. They are highly nutritious containing vitamins, minerals and antioxidants that protect your body from radical damage and chronic diseases.

Their natural sweetness pairs well with various seasonings and they can be used to prepare both sweet and savoury dishes. Moreover, sweet potatoes can manage stress levels and are important for good vision.

You can even eat the whole plant.

đ&#x;?

Fun Fact: Sweet potato wedge fries are a tasty take on truffle fries. And way healthier than those “Satisfries!�

20

H e l e n a Wa te r s

VEGETABLE

CURRY PIE Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  VG, V*

INGREDIENTS

▥  1 clove garlic, crushed ▥  1 tsp finely grated ginger ▥  1 onion, finely diced ▥  1/2 sweet potato, peeled and cubed

▥  1/2 pumpkin,

peeled and cubed

▥  2 potatoes,

METHOD

1  Heat oil in large pot and fry garlic, ginger, and onion

2  Add all vegetables,

diced, as well as korma paste and coconut milk.

Simmer covered for 40 min

washed and cubed

▥  2 carrots,

3  Preheat the oven to 180°C 4  Line a pie dish with

pastry, fill with cooked veg mix, and cover with pastry. Cut vents in pastry

5  Bake for 20-30 min Note: Make your own korma paste with the recipe found in The Basics on pg. 55

peeled and sliced

▥  1 eggplant, cubed ▥  400g tin diced tomatoes ▥  1/3 cup korma paste ▥  400g can coconut milk ▥  3-4 sheets puff pastry

*For the vegan option, be sure to use vegan friendly puff pastry

đ&#x;?

21

T h e Co o k b o o k Tea m

SWEET POTATO

TOASTS

Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  VG, V*, NF*, GF, DF* INGREDIENTS

▥  1 large sweet potato SUGGESTED TOPPINGS Option 1

▥  smashed avocado, or guacamole Option 2

▥  pesto ▥  fresh tomato Option 3

▥  hummus ▥  fried mushroom Option 4

▥  berries ▥  yoghurt

METHOD

1  Wash sweet potato and

slice into 1cm thick slices lengthways

2  Toast the sweet potato - In the toaster for 6 min or until crispy OR -In a sandwich press for 6 min or until soft and bubbling OR -In an oven for 10 min either side (no oil required!)

3  Top with whatever

toppings you like- sweet or savoury

đ&#x;? 22

Note: Make your own guacamole with the recipe found in our the Basics on pg. 54 Make your own pesto with the recipe found in our the Basics on pg. 52 Make your own hummus with the recipe found in our the Basics on pg. 53

Danielle Jeff rey

SWEET POTATO

SCONES

Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  VG, V*, NF, DF* INGREDIENTS

▥  1 cup sweet potato puree ▥  2 cups of all-purpose or plain flour

▥  Ÿ cup of brown sugar ▥  1 tsp ground cinnamon ▥  ½ tsp ground ginger ▥  Ÿ tsp ground nutmeg ▥  Ÿ tsp. ground cloves ▥  1 tbsp baking powder ▥  ½ tsp salt ▥  5 tbsp (70g) cold butter, sliced into pieces

▥  Ÿ cup of milk

(recommend vanilla almond milk)

▥  ½ tsp pure vanilla extract

METHOD

1  Make the sweet potato

puree, bake a large sweet potato and scoop out the flesh. Set aside to cool and mash with fork or blitz in food processor

2  Preheat oven to 200°C

5  Add the potato puree to

the flour and stir together until the ingredients are completely mixed together. You may have to use your hands as the mixture thickens. Gently knead the dough for it to all come together

3  In a large mixing bowl,

6  Transfer the dough

4  In a separate bowl, whisk

7  Bake for 10-15 min, until

whisk together the flour, brown sugar, cinnamon, ginger, nutmeg, cloves, and baking powder. Cut the butter into the flour (using a knife or fork) until the butter is in tiny pieces and well mixed into the dry ingredients

together the sweet potato puree, milk, and vanilla extract until smooth

onto a flat surface (cutting board or clean bench) and roll out until approximately 2 cm thick.

Using a circle shaped cookie cutter or small glass, cut out scones and place close together on lined baking tray

golden brown and cooked through

8  Serve with favourite

toppings – highly recommend jam and cream!

Note: For the dairy free and vegan options, use cold vegan butter and almond or soy milk

đ&#x;? 24

Rahul Kumaran

SWEET POTATO

SKINS

Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  VG, NF, GF INGREDIENTS

▥  2 medium/ large sweet potatoes

▥  1 shallot or onion, sliced ▥  1 1/2 tbsp butter ▥  1 bag fresh baby spinach ▥  1/4 cup light sour cream or Greek yogurt

▥  60g light cream cheese ▥  1 cup chickpeas ▥  salt and pepper to taste ▥  1/4 cup shredded Mozzarella cheese

METHOD

1  Bake sweet potatoes at 180°C for 45-60 min, or until fork-tender

2  Cut sweet potatoes in half and let cool for 5-10 min

3  While sweet potatoes

are cooling, saute the shallots with the butter over medium heat until translucent. Add fresh spinach and heat for 2-3 min, until spinach has cooked down. Set aside

đ&#x;? 25

4  Scrape the sweet potato

out of the peel, leaving a thin layer inside with the skin so that it can stand up on its own. Mash the sweet potato with the cream cheese and sour cream. Stir in chickpeas, spinach mixture, and plenty of salt and pepper

5  Coat potato skins with

a drizzle of oil and bake for about 5 min to get a crispier outside. Remove from the oven and fill each skin with the sweet potato mixture and top with shredded mozzarella cheese. Bake again for 10-15 min, or until cheese is melted and filling is heated through

C

ICKP EA

H

S

S

CHICKPEAS Chickpeas are from the legume family. They can be cooked or blended to produce hummus, a delicious dip. There are two kinds of chickpeas, desi (dark) and kabuli (light), both of which are widely used in a variety of recipes to make salads, soups, curries and as a quick snack. The protein and fibre found in chickpeas give you plenty of healthy slow-release energy and nutrients. The fibre in chickpeas helps digestion and can lower blood sugar levels.

Fun Fact: Ground chickpeas have been used as a coffee substitute since the 18th century and are still used as a caffeine-free alternative today.

RECIPE

J a i d a Wa l ke r

CRUNCHY

CHICKS

Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘   INGREDIENTS

▥  400g can chickpeas ▥  2 tbsp olive oil ▥  2 tbsp paprika ▥  1 tsp salt ▥  1/2 tsp Pepper

V, NF, GF

METHOD

1  Heat oven to 180°C 2  Rinse a can of chickpeas and dry thoroughly. Lay them out on a tray with baking paper and bake for 15 min

3  While the chickpeas are roasting, toss the spices together in a bowl

4  Once the chickpeas are

done, lightly drizzle them in olive oil and toss them in the spice bowl

5  Return to tray and toast them in the oven until they look crispy and are at the desired level of crunchiness. Be sure to toss them regularly so they roast evenly

NER

T

E

IC

K

THE

W

N

!

I

Note: You can really use any sort of spice you like or anything you’ve got lying around - there’s no specific measurements because everything is to taste!

27

AM

’S P

T h e Co o k b o o k Tea m

CHICKPEA

CAULI SOUP Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘   V, NF, GF

INGREDIENTS

▥  1 head cauliflower ▥  2 potatoes ▥  400g can chickpeas ▥  3 cloves garlic ▥  4 cups vegetable stock ▥  1 tsp cumin ▥  Ÿ tsp paprika ▥  salt and pepper to taste

METHOD

1  Chop all necessary

ingredients and combine in a pot

2  Simmer for 20 min

or until potatoes and cauliflower are soft

3  Combine and blend with a stick blender. Season accordingly, to taste

28

Rahul Kumaran

CHICKPEA- SAUCED

PASTA

Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  V, NF INGREDIENTS

▥  250g penne pasta ▥  Pinch of salt ▥  3 tbsp olive oil ▥  1 onion, chopped ▥  1 carrot, chopped ▥  3 cloves garlic, peeled ▥  400g can chickpeas ▥  ž cup water ▥  1 tsp salt ▥  ½ tsp pepper ▥  Ÿ cup parsley, chopped ▥  Ÿ cup basil, chopped

METHOD

1  Cook pasta in boiling water until soft

2  Meanwhile, heat olive oil in a medium pan

3  Add onion, carrot, garlic, and cook for 8 min

Note: You can add sauteed veggies on top if you like - zuchinni and capsicum are delicious!

29

4  Place onion mixture,

chickpeas, water, salt, and pepper in a blender; process until smooth

5  Toss sauce with hot

cooked penne; sprinkle with parsley and basil

A n g u s To l h u r s t

MOROCCAN

STEW

Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  V, NF, GF INGREDIENTS

▥  1 tbsp oil ▥  1 onion , diced ▥  1 3/4 tsp ground cinnamon

▥  3/4 tsp cumin ▥  1 1/4 tsp ground coriander ▥  1/2 tsp chilli flakes ▥  1 1/2 tsp salt ▥  2 cloves garlic, crushed ▥  2 cups veg stock ▥  2 cups water ▥  2 x 400g cans

METHOD

1  Heat oil in a saucepan over medium heat and fry onions until golden

2  Stir in the spices

(cinnamon, cumin, coriander, chilli flakes, salt) and garlic, frying for around 2 min

3  Add stock, water,

tomatoes, carrots, and lentils. Bring it to a boil, then simmer for 25 min

diced tomatoes

▥  2 carrots, chopped ▥  1 1/2 cups lentils, rinsed and drained

▥  400g can chickpeas

30

4  Add chickpeas and

simmer for another 10min

Note: Can be served with bread, coconut cream, fresh coriander or hummus

Margaret Miao

CHICKPEA

VEGE ROLLS Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  VG, NF

INGREDIENTS

▥  4 sheets puff pastry ▥  shredded cheese FILLING:

▥  400g can chickpeas ▥  1 can of creamed corn ▥  1 carrot, finely diced ▥  1 onion, finely diced ▥  2 tsp, minced garlic ▥  1/2 cup mix of frozen corn and peas

METHOD

1  Place all fillings into a bowl and mix.

2  Cut the puff pastry sheet into 4 equal squares.

3  Place shredded cheese

on a puff pastry square, followed by the filling.

4  Fold the sides so it looks

5  Use a fork to press down/ crimp the long edge so it sticks together better.

You can brush the edges with milk before sticking if they are a bit dry.

6  Bake in an oven or air

fryer. Preheat oven to 180°C and bake for 20 - 25 min, or cook in an air fryer at 180°C for 15 min

like a sausage roll.

Note: For a vegan or dairy free option use vegan friendly puff pastry and vegan cheddar.

31

Note: Adjust baking time accordingly to your oven or airfryer. Pastry should appear golden brown.

R

EC

IPES

L

NTIL

S

E

LENTILS

Lentils are round, flattened, protein-rich pulses of the Fabaceae family.

Their lens-shaped seeds are also referred to as dhal. Lentils are often used as substitutes for meat as they are a source of high protein, vitamins, minerals and fibre. Lentils have a unique taste that allows them to be used in soups, salads and stews. They are one of the best vegetarian and vegan sources of iron for our body and help to balance blood sugar levels and provide slow-burning energy.

Fun Fact: Unlike other beans and pulses, lentils do not need to be soaked before cooking. But make sure you rinse them before cooking!

32

Food Science Association

CHICKPEA AND

LENTIL STACK Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘   VG, NF, GF

INGREDIENTS

▥  2 tsp olive oil ▥  1/2 red onion, diced ▥  2 tbsp balsamic vinegar ▥  1/2 zucchini, diced ▥  1/2 cup mushrooms, diced ▥  400g can lentils ▥  400g can chickpeas ▥  2 tsp cumin ▥  2 tsp paprika ▥  1/2 cup cherry tomatoes ▥  1 lemon, juiced ▥  1 avocado ▥  5 thick slices halloumi ▥  1/2 cucumber, diced ▥  1/2 capsicum, diced ▥  mint leaves, to garnish

METHOD

1  Heat oil in a pan over

medium to high heat.

Cook the onions until golden and then pour over the balsamic vinegar and stir until caramelised

2  Add the zucchini and

mushrooms, and cook for 2 min

3  Drain and rinse the

lentils and chickpeas.

Add to the pan with the cumin, paprika and cherry tomatoes. Heat for 3-5 min

4  Add half the lemon juice

33

5  Blitz the avocado in a

food processor with the remaining lemon juice until smooth

6  Cook the haloumi on a grill pan until golden

7  Plate the lentil and

chickpea mixture and top with the diced cucumber and capsicum.

8  Spoon the avocado puree on top. Serve with the haloumi and garnish with mint leaves

Tarun Sitaraman

LENTIL PANCAKES

PESARATTU

Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘   Dietary: VG, V*, NF, GF, DF INGREDIENTS

METHOD PA N CA K E

B AT T E R

▥  1/2 cup dried green mung bean lentils

▥  2-5 cm ginger, finely grated

1  Wash mung beans in water 2 or 3 times to remove dirt

2  Cover and soak with

▥  1 tbsp rice flour, chickpea flour or buckwheat flour

▥  3 - 5 green chillies to taste

▥  salt to taste ▥  water to adjust consistency

▥  1 egg (optional)

water for 8-12 hrs or overnight

3  Drain the soaked beans

and rinse once more before transferring them to a blender. Do this in batches if your blender isn’t big enough

4  Add ginger, flour, green

CHUTNEY

▥  1 tsp mustard seeds ▥  1 onion, minced ▥  1 tomato, chopped ▥  1 - 2 tsp chilli powder/ chilli flakes, to taste

▥  salt to taste ▥  2 tbsp water

chillies, salt and a small amount of water to the blender

CHUTNEY

1  Heat a small frying pan on low with some oil

I

UE

RECI

N

P

CONT

6  Add egg to the mixture and mix well (optional)

7  Heat a frying pan on low heat with some oil

8  Using a ladle, pour and spread the batter in a circular motion on the pan

9  Fry on each side for about 2-3 min

10  Serve with chutney

4  Add chopped tomatoes, chilli flakes, salt and 2 tbsp of water and cook on low

5  Reduce the mixture until

3  Add minced onions and

6  Optional: Add the

saute until golden brown

S

N

E

adding water where necessary to achieve a pancake-like batter

2  Add mustard seeds to the pan and let them toast

E

5  Blend the mixture,

34

it has reached a thick consistency

mixture to a blender and blend to get a smoother consistency

EX

T PA

G

LENTIL PANCAKES While it takes considerable time to prepare the ingredients necessary for a recipe like this, it will be worth the wait and effort that you put into this dish.

I have made this 3 times in the last week and I might be doing it again tomorrow for dinner.

This recipe is full of plant-based protein and can be made vegan/vegetarian depending on whether you use oil or ghee. Additionally, this recipe is extremely friendly to your wallet and can sustain you throughout the day. Indian and South Asian dishes are generally eaten with condiments like pickles, chutney or poppadums.

పెసారట్టు

While this is usually a breakfast dish, it can be eaten for any meal of the day. I absolutely love how the lentils develop a roasted flavour profile when they’re cooked for exactly the right amount of time (2-3 minutes each side). This pairs extremely well with a good chutney that can be either spicy or sweet (only if you use coconut).

35

Jagdeeshwar Lambodra Guptha

RED LENTILS

DAL FRY

Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘   VG, NF, GF INGREDIENTS

▥  1 1/2 cups red lentils ▥  2 tbsp oil ▥  1 cm ginger, finely grated ▥  1 tomato, diced ▥  3 Indian chillies, finely diced

▥  1 tsp turmeric ▥  Pinch salt ▥  2 tbsp ghee ▥  1 tsp cumin seeds ▥  1/2 bunch coriander

METHOD

1  Rinse the lentils and boil in a pan with water to 2 cm above the lentils. While the lentils are cooking, stir occasionally and skim the white froth off the top

2  Put the lentils aside 3  Heat oil in the pan and

add the chillies, saute for 1 min over a medium heat

4  Add grated ginger and

saute. Add tomatoes and simmer until the tomatoes become mushy

5  Add turmeric and salt, cooking for a minute

6  Add ½ cup water and bring to a boil

7  Add the lentils and

remaining water. Stir in cumin seeds for 1 min.

Add ghee

8  Simmer for 5 min over medium to high flame

9  Add coriander and stir for a further few minutes

10  Serve over rice or with Indian breads

36

Kabir Khera

MIXED VEG

DAL

Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘   V, NF, GF INGREDIENTS

▥  2 tbsp oil ▥  1 onion ▥  2 garlic cloves, crushed ▥  1 cm ginger, finely grated ▥  1 capsicum, diced ▥  1 carrot, finely sliced or diced

▥  1 tbsp ground cumin ▥  1 tbsp curry powder ▥  1 tbsp ground coriander ▥  1/2 tbsp cayenne pepper

METHOD

1  Heat oil in a pan over

medium heat. Fry onion, garlic and ginger until golden

2  Add capsicum and carrot, fry until slightly golden

3  Add spices and stir

through for 1 min, then add lentils and stock and bring to the boil

or chilli powder

▥  1/2 tbsp mustard seeds ▥  1/2 tbsp fenugreek seeds ▥  1 1/2 cups lentils, rinsed ▥  3 1/2 cups vegetable stock ▥  1 zucchini, diced ▥  1 tomato, diced ▥  2 cups baby spinach

37

5  Once boiling, add

zucchini and tomato, and simmer covered for 15 min, then uncovered for 5 min

6  Add baby spinach and

stir through until wilted

7  Serve over rice, or with Indian bread

Tarun Sitaraman

PARUPPU SADAM

LENTIL RICE Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘   V, NF, GF

INGREDIENTS

▥  Ÿ cup red or yellow lentils

▥  2 tsp mustard seeds ▥  3 onions, diced ▥  handful curry leaves ▥  handful coriander leaves ▥  2 green chillies, finely diced

▥  1 tomato, diced ▥  1 tsp salt ▥  3 tsp turmeric ▥  1 cup rice ▥  3 cups water

METHOD

1  Wash and drain the lentils,

5  Once the tomato is

2  Heat oil in a large pan and

6  Add the rice, lentils, and

then soak in water for 45 min

toss mustard seeds in

3  Once the mustard seeds

are toasted, add the onions, continuously moving them around until they are caramelised

4  Toss in the curry leaves,

coriander, chillies, and mix for 3 min. Add the tomato

38

dissolving, add turmeric and salt and mix through

water, ensuring all the spices are mixed off the bottom of the pan into the water

7  Let simmer until the

rice is cooked and the mixture is at the desired consistency. Add water as needed

Divyanshi Puri

VEG GALOUTI

KEBABS

Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  V, NF INGREDIENTS

▥  2 potatoes ▥  400g can lentils, drained and rinsed

▥  200g can chickpeas, drained and rinsed

▥  2 tbsp oil ▥  4 cloves garlic, crushed ▥  1 onion, diced ▥  1 cup mushrooms, sliced ▥  1 cup broccoli or broccolini, finely chopped

▥  2 tbsp salt ▥  1 tbsp chilli flakes ▥  ½ tbsp turmeric ▥  200g firm tofu ▥  2 cups breadcrumbs or

METHOD

1  Peel and boil potatoes,

5  Roll the mix in

2  In a separate pan, heat oil

6  Roll the batter into small

mash together with lentils and chickpeas

and add garlic and onion, cook until golden brown then add mushrooms, broccoli and any other veg you like

3  Add salt, chilli, and

turmeric to the pan, then let cool

breadcrumbs or crumbled cornflakes

rounds

7  Heat pan with oil and

shallow fry the kebabs

8  Serve with salad

4  Mix potato mash with

vegetables and tofu, then thoroughly mash the mixture together

crumbled cornflakes

Note: Note: You can add as many vegetables along with the mushrooms as you like. Peas, corn, carrots, beans - yum!

But back home in India, Galouti kebabs is Chris Hemsworth of mughlai/ Indian food so I was craving it here in Sydney So, I decided to take care of my cravings and my student budget ;( and make it at home.

I live here with my sister who is a vegetarian so I decided to swap meat for tofu and mushrooms The Chef De La Quarantine presents Veg Galouti Kebabs. Trust me it looks like a lot but it is easy and pocket friendly To begin with, please fast 4 hours prior to cooking this because you really need space for these scrumptious kebabs in your belly

39

C

OC0A

đ&#x;?Ť

COCOA

R

EC

IPES

Cocoa powder is made by crushing cocoa beans and taking out the fat or cocoa butter. It is now widely used in chocolate production. Cocoa is highly nutritious because of the presence of polyphenols that reduce inflammation, lower blood pressure and control cholesterol. Cocoa may also improve mood and wellbeing. Delicious in food products like chocolate, cupcakes, smoothies, biscuits or as toppings for various dishes, cocoa is also used in make-up, face masks and dry shampoo.

Fun Fact: It takes a cocoa tree five years to produce its first cocoa beans (pods) and takes about 400 beans to make a pound of chocolate.

40

T h e Co o k b o o k Tea m

CHOCOLATE

BLISS BALLS Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  V, GF

INGREDIENTS

▥  1 ⅔ cup dates ▥  ½ cup chia seeds ▥  ½ cup almonds, raw ▥  3 tbsp cocoa powder ▥  2 tbsp coconut oil ▥  ½ cup desiccated coconut

METHOD

1  Add the dates, chia

seeds, almonds, and cocoa powder to a food processor or blender and blend until a smooth mixture forms. You may need to add coconut oil slowly to assist blending.

This will usually take around 3-5 min.

2  Once blended, roll out the mixture into small balls

đ&#x;?Ť

41

3  Sprinkle the desiccated coconut onto a plate and roll the balls in the coconut to coat

4  Refrigerate for 15-20 min to allow them to harden, then enjoy as a sweet snack!

Jessica Williams

VEGAN PEANUT

BROWNIES Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  V

INGREDIENTS B AT T E R

▥  2 tbsp chia seeds ▥  2 tbsp almond milk or water

▥  1/2 cup dried red lentils ▥  1/2 cup cocoa powder ▥  1/2 cup plain flour ▥  1 tsp baking powder ▥  1 tsp baking soda ▥  a pinch of salt ▥  1/3 cup raw sugar ▥  1/3 cup coconut oil ▥  1/3 cup maple syrup, agave syrup or brown sugar

▥  1/2 cup peanut butter or almond butter

▥  1/2 cup chocolate chips ▥  1/2 tsp vanilla essence ▥  almond milk to adjust consistency T O P P I N G S (Optional)

▥  chocolate chips ▥  freeze dried raspberries ▥  nuts or nut butter

METHOD

1  Preheat the oven to 180°C 2  Soak the chia seeds in

almond milk or water for about 5 min until they have expanded

3  Rinse red lentils and cook in boiling water for about 20 min or according to package instructions

4  Drain and add lentils to a

food processor or blender, and blend until smooth

5  In a bowl, mix cocoa

powder, flour, baking powder, baking soda, salt and sugar and ensure there are no lumps

6  Over the stove or in

the microwave, place the coconut oil, maple syrup, peanut butter and chocolate chips and cook until melted. Add the vanilla and soaked chia seeds once combined

đ&#x;?Ť 42

7  Add all ingredients for

the batter into a food processor or blender and combine until smooth.

If the batter is too thick, add a bit of almond milk to make it a smoother consistency

8  Grease a tin and line it with baking paper

9  Pour the batter into the prepared tin

10  Add any optional

toppings to the top of the brownie batter

11  Bake for about 35 min

or until a skewer inserted in the middle comes out clean

12  Place on a cooling

rack and cool for about 10-15 min before slicing

Doris Mo

BEST EVER

BROWNIES Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  VG, NF*

INGREDIENTS

▥  115g dark chocolate (70%) ▥  115g butter ▥  3 eggs ▥  100g white sugar ▥  50g brown sugar ▥  1 tsp vanilla essence ▥  1/2 tsp salt ▥  45g cocoa powder ▥  75g plain flour ▥  1/2 tbsp espresso powder (optional)

▥  up to 1 cup of mix-ins (a mixture of walnuts and white chocolate chips recommended!)

METHOD

1  Preheat oven to 180°C.

Grease and line a 20 cm square brownie pan with baking paper hanging over the sides

2  Break the chocolate into

small pieces and place into a bowl. Melt the butter in a small saucepan until brown. Pour over the chocolate and stir until melted. Cool slightly

3  Beat eggs, white sugar,

brown sugar and vanilla with electric beaters (medium speed) for 3-4 min or until pale and fluffy. Whisk in cooled chocolate and butter mixture

đ&#x;?Ť 43

4  Sift together salt, cocoa

powder, plain flour and espresso powder. Mix into wet ingredients until just combined. If using mix-ins, fold them into the batter until evenly incorporated

5  Pour batter into prepared

pan. Bake for 15 min, take out brownie pan and lightly tap on the counter.

Bake for another 10 min

6  Once cooled, drizzle dark chocolate and top with flaked sea salt

Callum Price x Lorna Arkell

CHOC CHIP

COOKIES

Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  VG, V*, NF*, GF* INGREDIENTS

▥  125g butter ▥  1/2 cup brown sugar ▥  1/2 cup white sugar ▥  2 eggs ▥  1 ½ cups plain flour ▥  1 cup chocolate chips

METHOD

1  Preheat oven to 200°C 2  Cream butter and sugar with an electric beater

4  Fold in flour then chocolate chips

5  Scoop onto lined baking tray and bake for 15 min or until golden brown

3  Add eggs one at a time, continuing to beat with an electric beater

VEGAN OPTION INGREDIENTS

▥  2 cups white flour ▥  1 tsp baking powder ▥  ž tsp baking soda, ▥  ½ tsp salt ▥  1 Ÿ cups vegan

METHOD

1  Preheat oven to 180°C

▥  ½ cup brown sugar ▥  ½ cup coconut oil ▥  Ÿ cup water

mixture with the sugar and stir until the flour is no longer visible

2  Stir together flour, baking powder, banking soda, salt, and chocolate chips

3  In a separate bowl, whisk

choc chips

4  Combine the flour

sugar, coconut oil, and water until it is a smooth mixture

5  Scoop or roll the mixture into dollops on a lined baking tray

6  Bake for approximately 15

min or until golden brown

GLUTEN FREE OPTION INGREDIENTS

▥  ⅔ cup buckwheat flour ▥  1 ⅓ cup almond meal ▥  ⅓ cup olive oil ▥  5 tbsp honey ▥  2 tbsp milk ▥  1 cup chocolate chips

METHOD

1  Preheat oven to 180°C 2  Mix all ingredients together.

3  Place spoonfuls of

mixture on a baking tray, and press down.

4  Bake for approximately 15

min or until golden brown

đ&#x;?Ť 44

The chocolate chip cookie was invented by American chefs Ruth Graves Wakefield and Sue Brides in 1938. They passed the original recipe* down to Bridge’s daughter, Peg who has since made it public.

​* The Original Recipe: -1 1/2 cups shortening -​1 1/8 cups sugar -​1 1/8 cups brown sugar -3 eggs -​1 1/2 tsp salt -​3 1/8 cups of flour -​1 1/2 tsp hot water -​1 1/2 tsp baking soda -​1 1/2 tsp vanilla -chocolate chips (semi sweet) Bake at 180 °C for around 12-13 minutes

Natasha Durgeshwari Kulkarni

SCRUMPTIOUS

PROFITEROLES Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  VG, NF*

INGREDIENTS C H O U X PA S T R Y

▥  95ml milk ▥  95ml water ▥  90g unsalted butter ▥  1/2 tsp salt ▥  1 tbsp sugar ▥  1 tsp vanilla ▥  105g plain flour ▥  3 eggs

METHOD PUFFS

1  Preheat oven to 190C 2  Place water, milk, butter,

sugar, vanilla and salt in a saucepan and heat slowly to melt butter

3  Once butter is melted and the mixture is reaching a simmer (not boiling, as this means water will have evaporated), add flour and stir till a ball of soft dough forms. Continue to cook on low heat for a further 2 min

4  Remove from heat and

E CON IN

RE

IP

T

C

let cool for 5 min

GE

UES

đ&#x;?Ť N

đ&#x;?Ť 46

5  Add eggs one at a time,

beating fully for each.

Place dough into piping bag fitted with a round 2 cm sized tip

6  Pipe golf ball sized

mounds, or you can dollop spoonfuls of the dough onto a baking sheet lined with baking paper. Ensure they are not too close to each other as they need room to puff up

7  Dab tips of the choux

buns with water and place into preheated oven at 190°C for 23 min.

Remove when brown and puffed and skewer a hole at the bottom of each puff

EXT P A

SCRUMPTIOUS PROFITEROLES (CONT.)

INGREDIENTS

METHOD

PA S T R Y C R E A M

CU STA R D F I L L I N G

GANACHE

FILLING

1  Whisk yolks, sugar and

1  Chop chocolate, and add

▥  500ml milk ▥  6 egg yolks ▥  120g sugar ▥  30g corn starch ▥  5g plain flour ▥  1 tbsp butter unsalted ▥  flavourings: cocoa, coffee, Nutella, vanilla, orange zest etc GANACHE

▥  130g dark chocolate (70% minimum)

▥  40ml milk ▥  40ml cream ▥  1 tbsp honey or golden syrup

▥  1/4 tsp salt

starch and flour till pale yellow

2  Heat milk with flavouring of choice

3  When milk is starting

to simmer, turn off heat and drizzle milk slowly in stages into the eggs to temper them. Continue until all milk is added and then return mixture to saucepan

4  Cook on medium low

constantly whisking. It will begin to thicken.

When it is thicken allow the mixture to cook for a further 2-3 min to ensure starch granules burst and cook out. This will remove any floury taste.

Remove from heat, strain, and cover with cling film touching the surface of the filling. Let cool in fridge

đ&#x;?Ť 47

warmed cream and milk.

Let sit to melt chocolate with residual heat and then stir together. Add honey to finish

A S S E M B LY

2  Remove chilled filling and loosen mixture by beating with a whisk. Place into piping bag with long nozzle. Fill each choux puff. Dip each filled puff into ganache

Rahul Kumaran

CHOCOLATE

CROISSANTS Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  VG, NF

1  In a large bowl, mix the

flour, water, milk, sugar, salt, yeast, and butter

2  Once the dough starts

lightly flour the counter.

Place the dough on the counter, and push the rolling pin once vertically into the dough and once horizontally to form four quadrants. Roll out each corner and form a 25 cm square.

3  Cover the dough

with plastic wrap and refrigerate for one hr

4  Slice the cold butter in

thirds and place it onto a sheet of parchment paper. Place another piece of parchment on top of the butter, and beat it with a rolling pin Keeping the parchment paper on the butter, use a rolling pin to roll the butter into a 18 cm square, 1 cm thick. If necessary, use a knife to trim the edges and place the trimmings back on top of the butter and continue to roll into a square

top of the dough and fold the sides of the dough over the butter, enclosing it completely

10  Roll the dough with

a rolling pin to seal the seams, making sure to lengthen the dough, rather than widening it

11 

Transfer the dough to a baking sheet and cover with plastic wrap.

Refrigerate for 1 hr

IP

E CON

T IN

C

5 

9  Place the butter layer on

RE

chocolate

8  To roll out the dough,

UES

đ&#x;?Ť

GE

unsalted butter

▥  1 egg, beaten ▥  2 bars sweetened

to the refrigerator

to clump, turn it out onto a clean counter. Lightly knead the dough and form it into a ball, making sure not to over-knead it

unsalted butter

▥  1 Ÿ cup cold

7  Transfer the butter layer

EXT P A

▥  4 cups flour ▥  ½ cup water ▥  ½ cup milk ▥  Ÿ cup sugar ▥  2 tsp salt ▥  1 pack instant dry yeast ▥  3 tbsp warmed

METHOD

đ&#x;?Ť 48

N

INGREDIENTS

CHOCOLATE CROISSANTS (CONT.)

METHOD

1 

Roll out the dough on a floured surface until it’s 20 x 61 cm. Fold the top half down to the middle, and brush off any excess flour. Fold the bottom half over the top and turn the dough clockwise to the left. This completes the first turn

2  Cover and refrigerate for one hour.

3  Roll out the dough

again two more times, completing three turns in total and refrigerating for 1 hr in between each turn.

If at anytime the dough or butter begins to soften, stop and transfer back to the fridge. After the final turn, cover the dough with plastic wrap and refrigerate overnight

1  To form the croissants,

7  Brush the croissants with

2  Flour the surface and roll

8  Place the croissants in

cut the dough in half.

Place one half in the refrigerator.

out the dough into a long narrow strip, about 20 x 100 cm. With a knife, trim the edges of the dough.

Cut the dough into 4 rectangles.

3  Place the chocolate on

the edge of the dough and roll tightly enclosing it in the dough. Place the croissants on a baking sheet, seam side down.

Repeat with the other half of the dough

đ&#x;?Ť 49

the beaten egg. Save the rest of the egg wash in the fridge for later

a warm place to rise for 1-2 hrs

9  Preheat oven to 200°C 10  Once the croissants

have proofed, brush them with one more layer of egg wash

11  Bake for 15 min or until

golden brown and cooked through. Serve warm

Basil

Oregano Lemongrass Coriander Chives Parsley Spring Rosemary Onion

Mint

WELCOME TO THE

BASICS

Chilli Powder/ Flakes

Paprika

Ground Cayenne Pepper

Curry Powder

Onion Powder

Garam Masala

Ground Ground Ground Cinnamon Cloves Nutmeg

đ&#x;?

đ&#x;?—

T h e Co o k b o o k Tea m

S I M P LY

PESTO

Diff iculty: ð&#x;¥£ð&#x;¥£ð&#x;¥£â€ƒâ€ƒTime: ð&#x;•‘ð&#x;•‘ð&#x;•‘   VG, V*, GF INGREDIENTS

METHOD

□  2 cups fresh basil □  1/3 cup pine nuts (or

1 

cashews)

□  1/2 cup Parmesan cheese □  3 cloves garlic □  1/2 cup olive oil □  salt and pepper to taste

Add basil, pine nuts, garlic, cheese to a blender or food processor and blend

2  Slowly add olive oil until

3  Add salt and pepper to taste

4  Serve as a dip, on toast,

or as a pasta sauce or use as a topping in our Sweet Potato Toast recipe found on pg 22

at the desired consistency

VEGAN OPTION INGREDIENTS

□  2 cups fresh basil □  3 tbsp pine nuts □  3 cloves garlic □  2 tbsp lemon juice □  3 tbsp nutritional yeast □  ¼ tsp salt □  3 tbsp olive oil □  Up to ¼ cup water

METHOD

1 

Add basil, pine nuts, garlic, lemon juice, nutritional yeast, and salt to a blender or food processor and blend

3  Serve as a dip, on toast, or

2  Slowly add olive oil, then

water, until at the desired consistency

as a pasta sauce

Note: You can add extra yeast for more of a cheesy texture, or salt for a more enhanced flavour

CORIANDER OPTION INGREDIENTS

□  1 cup roasted cashews □  3 cups coriander □  1 clove garlic □  2 tbsp lemon juice □  1 green chilli (without seeds)

□  ½ cup olive oil

METHOD

1 

Blend all ingredients in a blender or food processor until smooth

Note: 1 cup of coriander is approximately 1 bunch

HOW TO STORE Store in a airtight jar placed in the refrigerator for up to 3-5 days.

52

T h e Co o k b o o k Tea m

CHICKPEA

HUMMUS

Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘   V, NF, GF INGREDIENTS

▥  400g can chickpeas ▥  2 tbsp lemon juice ▥  Ÿ cup tahini ▥  1-2 cloves garlic ▥  ½ tsp ground cumin ▥  2 tbsp olive oil ▥  salt, to taste

METHOD

1 

Blend all ingredients until smooth

OPTIONAL EXTRA

1 

Spice it up! Add 1 seeded green chilli (chopped), 1tsp chilli powder, 1/4 cup chopped tomatoes to the mix before blending

53

HOW TO STORE Store in a airtight container placed in the refrigerator for up to 3-5 days.

T h e Co o k b o o k Tea m

EASY PEASY

GUACAMOLE Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘   V, NF, GF

INGREDIENTS

▥  1 avocado ▥  juice of 1/2 a lime ▥  pinch of salt ▥  pinch of pepper ▥  dash of olive oil A D D I T I O N A L (Optional)

▥  1/2 tsp cayenne pepper ▥  1/2 tsp paprika ▥  1/2 small onion, diced ▥  1/2 small tomato, diced

METHOD

1  Mash avocado in a bowl 2  Add all other ingredients and mix well

3  Serve as a dip with nacho chips or use as a topping in our Sweet Potato Toast recipe found on pg 22

54

HOW TO STORE Store in a airtight container placed in the refrigerator for up to 1 day.

T h e Co o k b o o k Tea m

AUTHENTIC

KORMA PASTE Diff iculty: đ&#x;ĽŁđ&#x;ĽŁđ&#x;ĽŁâ€ƒâ€ƒTime: đ&#x;•‘đ&#x;•‘đ&#x;•‘  V, GF

INGREDIENTS

▥  1 tbsp cumin seeds ▥  1 tbsp coriander seeds ▥  20 cardamom pods ▥  8 cloves garlic, chopped ▥  10 cm ginger, chopped ▥  2 tbsp tomato puree ▥  4 green chillies ▥  1 cup cashews ▥  1 cup fresh coriander ▥  3 tbsp desiccated

METHOD

1  Fry the cumin seeds,

4  Add olive oil and mix

2  Add the seeds as well

5  Make a curry with the

coriander seeds, and cardamom pods until fragrant

as garlic, ginger, tomato puree, chillies, cashews, coriander, coconut, garam masala and turmeric to a food processor and blend

slowly until the blend has reached a paste consistency

paste or use the paste in the Veg Curry Pie recipe found on pg 21

coconut

▥  2 tbsp garam masala ▥  1 tbsp turmeric ▥  Up to ½ cup olive oil

HOW TO STORE Store in a airtight container placed in the refrigerator for up to 2 weeks.

55

The Producers

THE BASICS

YOUR GUIDE TO HERBS DEFINITION: Any plant with leaves, seeds or flowers used for flavouring, food, medicine or perfume. It is a seedbearing plant which does not have a woody stem and dies down to the ground after flowering

Fact: Herbs are healthy and have medicinal benefits. They are able to boost immunity, reduce inflammation and even protect against DNA damage.

They are rich in nutrients, vitamins, antioxidants and essential oils. Herbs are often used in home remedies for ailments like colds or sore throat.

56

BASIL A wonderful hardy herb that persists year in and year out. It has a lemonlike or clove-like taste, with strength depending on variety. It sprouts small lavender-like flowers almost all year round.

Origins: Native to India and other tropical regions from Africa to Southeast Asia Growing Tips: Prefers hot and dry conditions and is sensitive to cold (Spring to Winter) - Easy to grow - 7 - 10 days to sprout - Ready to harvest within 3 - 4 weeks - Requires well drained soil with neutral pH level - Try to allow for around 6 hours of sun a day Cuisine and Culture: A key ingredient in Italian pesto. Widely used in thick soups in Chinese cuisine. Herb of religious significance for the Ancient Greeks and Egyptians as it was believed to be able to open the gates of heaven for a person passing on.

Recipe Suggestions: Pesto

MINT

OREGANO

A notorious plant that requires patience, its often grown for its aromatic leaves which give off a fresh clean scent and have a cool aftertaste

A herb that has a slightly bitter taste and combines well with spicy foods. The plant has purple flowers and spade-shaped olivegreen leaves

Origins: A true citizen of the world, it is endemic to countries that boast a temperate climate or moist soil that doesn’t freeze.

Origins: Temperate Western and Southwestern Eurasia and the Mediterranean

Growing Tips: Best grown in Spring in moist but well drained soil - Moderate/ hard to grow - Prefers full to partial afternoon sun - 10 - 15 days to sprout - Ready to harvest in about 90 days - Can taking 2 weeks to a month to germinate

Cuisine and Culture: The leaves often used fresh or dried e.g. in lamb dishes from Middle Eastern Cuisine, or, even in sauces and jelly from British and American Cuisine, as well as in tea especially in Northern Africa and Arab countries Recipe Suggestions: Chickpea and Lentil Stack

57

Growing Tips: Perrenial, best grown around Spring to Summer - Easy/ moderate to grow - 7 - 14 days to sprout - Ready to harvest in around 45 days - Prefer light, well drained soil in areas with partial to full sun Cuisine and Culture: Widely used in Mediterranean cuisine, the Philippines and Latin America (esp. Argentina) In Turkish cuisine, it is often used in barbecue and kebab restaurants as a condiment. In Greek cuisine, it is used as a flavour additive to Greek salad, fish or in grills and casseroles Recipe Suggestions: Scrambled Tofu

CHIVES A pretty herb with a mild garlic or onion flavour.

Young chives have leaves so vibrant green and unblemished that they can almost be decorative in how they look. It is closely related to the onion and garlic family.

Origins: Widespread across Europe, Asia and North America

ROSEMARY A fragrant drought resistant woody herb noted for its evergreen and needle-like leaves as well as its pink, white, purple or blue flowers Origins: Native to the Mediterranean and Asia Minor (Middle East), thriving by the coast

Growing Tips: Best sown in spring through to autumn - Easy to grow - 2 - 3 weeks to sprout - 3 months until maturity - Prefer full sun to part shadeand the us of organic potting mix

Growing Tips: Best grown in late Spring and early Summer - Easy to grow from plant cuttings, more difficult to grow from seed.

- Prefers full sun - Ready to harvest in roughly 1 year - Cuttings thrive in light sandy well drained soil

Cuisine and Culture: It is one of the fines herbs of French cuisine.

It is used in a variety of traditional dishes across France and Sweden.

Also used in Poland and Germany, served with quark (milk curds).

In other cuisines like Korean it is used in savoury pancakes, soups, fish and sandwiches.

Cuisine and Culture: Often used in western cuisines, it leaves are extracted for use in flavouring for stuffings and roast. Also used as seasoning in a variety of soups, casseroles, salads and stews. Once used by the Egyptians in their burial rituals, it was also a significant herb to the Greeks and Romans.

Recipes Suggestions: PF Chang’s Chicken Lettuce Wrap

Recipe Suggestions: Moroccan Stew

58

CORIANDER Also known as cilantro or Chinese Parsley, it has a tart lemon lime taste.

Origins: Native to Southern Europe, Northern Africa and Southwestern Asia Growing Tips: Best grown all year, however growing in summer causes plant to seed after which the plant reaches its maximal lifespan - Easy/ moderate to grow - Requires well drained soil, frequent watering and full sun - Sprout in 2 to 3 weeks - Ready to harvest in roughly 60 -75 days Cuisine and Culture: Popular in most if not all cuisines and often used in chutneys, salads, salsa, guacamole and as a garnish for soup, fish and meat. Coriander seeds are described to have a warm, nutty, spicy and orange-flavoured taste often used in Indian cuisine. Stalks are often used in Thai curries, with a more intense flavour than the fresh leaves Recipe Suggestions: Scrambled Tofu Banh Mi Tofu Sliders Thai Green Curry Mix Paruppu Sadam Lentil Rice Red Lentils Dal Fry Korma Paste

SPRING ONION

LEMON GRASS

The herb is often known as scallions or green onions. It is similar in taste to onions but milder in comparison

The herb has a scent resembling citrus. Once establish in a place, it is as tenacious as grass, fitting with its name.

A vibrant green leafy herb with a somewhat strong flavour. It is rich in antioxidants and nutrients.

Origins: Native to the farther east of Europe

Origins: Perennial native to Africa, Southeast Asia and Australia

Origins: Native to the Mediterranean region but also widely found in other areas of Europe

Growing Tips: Best grown in Autumn - Easy/ moderate to grow - even easier to regrow, would recommend doing so from the ends leftover by simply putting roots in water - loves full sun and well drained soil - Sprouts in 2 weeks and plant is ready to harvest in 6 to 8 months Cuisine and Culture: Often used cooked, raw or even dried in salads, salsa or Asian recipes.

In Japan they are used as topping for Japanese food (i.e. tofu and curry) In China, it is used with ginger and garlic to cook meat and vegetables In Mexico, it is used to accompnay Asado dishes (Mexican barbecue)

Growing Tips: Grown in all seasons - Moderate to grow - Prefers rich, free draining soil and full sun - Sprouts in 14 - 25 days - Ready to harvest in roughly 75 - 100 days - drought tolerant when established Cuisine and Culture: Often used in Southeast Asian and Sri Lankan cuisine, to flavour curries, stir fries, salads, spice rubs, curry pastes and cold drinks. It has a wide variety of uses in traditional folk medicine.

Recipe Suggestions: Thai Green Curry

Recipe Suggestions: Korean Tofu Stew Teriyaki Tofu??

Thai Green Curry Mix

59

PARSLEY

Growing Tips: Prefers temperate to warm climate and conditions - Easy/ moderate to grow - 4-6 weeks to sprout - Grows best in moist, well-drained soil, - Prefers full sun Cuisine and Culture: Often used in European, Middle Eastern, and American cuisine, it can be found in soups and casseroles or as a garnish in meat and fish dishes.

Recipe Suggestions: Chickpea-Sauced Pasta

Thoughtful Foods

THE BASICS

YOUR GUIDE TO LEGUMES Thoughtful Foods is a volunteer-run, not for profit food co-op situated just in front of the Roundhouse beer garden. Shop with Thoughtful Foods for ethically sourced, minimally packaged pay by weight groceries. Join a vibrant and thoughtful community!

Fact: Legumes are not only good for our health but they are environmentally friendly too! They provide numerous health benefits.

Thoughtful Foods at UNSW: Why not drop

by Thoughtful Foods to pick up some legumes on your next trip to campus? We also have a peanut butter machine for you to make your own peanut butter! What you see is what you get, peanut butter made 100% from peanuts!

60

FACTS ABOUT LENTILS

FRENCH GREEN LENTILS

YELLOW LENTILS

Lentils contain selenium which may decrease the rate at which tumors grow. It may also improve a person’s immune response to infection by stimulating the production of T cells (cells that kill disease). Selenium may help reduce rates of colorectal, prostate, lung, bladder, skin, esophageal, and gastric cancers

Unlike red lentils, French green lentils hold their shape well once cooked.

They are a tiny, lensshaped seed of a small shrub and have a mild earthy flavour. They cook quickly, taking only about 20-30mins. They are an obvious choice for winter soups, salads, curries, pilafs, stuffing and stir-fries. Mix with breadcrumbs and use to stuff peppers or eggplant.

Like the red lentils, these are often used in Indian cuisine. They are good for digestion, healthy, and protein packed.

RED LENTILS Red lentils cook quickly and are often used as they break down easily, and add great flavour and texture. Since they don’t hold their shape well, red split lentils are perfect for curries, purees and soups. Popular in Indian Cuisine Other names: Lal masoor dal

CHICKPEAS Chickpeas are a perfect source of protein, providing almost onethird of an adult’s daily protein needs. They also aid in lowering blood pressure, reduce the risk of heart disease and improve gut bacteria.

Chickpeas are highly versatile. Add them to salads, wraps or even make your own hummus with tahini, garlic, olive oil and a sprinkle of salt.

PEANUTS Did you know that peanuts aren’t nuts but are actually legumes? Peanuts contain B vitamins, monounsaturated fats and a whole lot of good protein. Add a spoonful of peanut butter into your morning oats or spread it on your toast.

It is a perfect addition to lot’s of meals.

Other names: Moong dal, Mung dal, Split and skinned green gram

BLACK LENTILS Extremely nutritious and full of antioxidants, they have an earthy flavour like black beans, while looking similar to Beluga caviar.

Other names: Beluga lentils

KIDNEY BEANS High in fibre, kidney beans aid in lowering blood sugar levels and help to maintain a healthy body weight.

Kidney beans can be easily incorporated into salads, pastas and burrito wraps.

PEAS Peas are packed with protein and fibre, helping to improve gut health and reduce blood sugar.

They can be added to nearly any recipe and are an easy way to ensure a healthy meal. Cook them in stir-fries, pasta sauces and fillings for lasagna.

61

SOY BEANS Used to make tofu, soy sauce, soy milk, and miso; it is often found in Asian cuisine. It contains many nutrients and fibre, and can lower cholesterol

Hello!

MEET THE

2020 TEAM

DAYNA DUNCAN 2020 Coordinator

MAGGIE SO Head Recipe Tester

JAMIE TAN

E M I LY LAN

Designer/ Recipe Tester

Designer

SWETHA ARUN

PUEN YEUNG

Nutrition Consultant

Head Designer

ANGELIN WANG

DORIS MO

Promotions Officer

62

Promotions Officer

SRIMATHI JAYAMARAN Promotions Officer

LOUIS LAU

MATTHEW LIM

ANA BILIC

Designer/ Recipe Tester

Designer

Recipe Tester

CHRISTINA CHEN Recipe Tester

63

THANK YOU

The 2020 Arc Student Cookbook team would like to thank those who have supported us through the creation and publication process.

Thank you to the Arc design team for their feedback, suggestions and support throughout the process To the clubs and programs at UNSW who sent in recipes and content:

Food Science Association Thoughtful Foods MedSoc Environment The Producers

Thank you to all the contributors who send in incredible recipes that shared the joy of cooking with us.

And to the volunteer team who gave so many hours in a stressful and difficult year to share their passion for food and wellbeing with their peers, both on campus and currently studying around the world.

Illustrations by Elina Cecilia Giglio via www.blush.design

64

🍠

🍗 🍠

🍗 🍠

🍫

🍗 🍠

🍗 🍠

🍗 🍠

🍠

🍫

🍠

🍫 🍗 🍠

🍠

🍫 🍗 🍠

🍗 🍠

🍠

🍫

🍠

🍫 🍗 🍠

🍠

🍫 🍗 🍠

🍗 🍠

🍠

🍫

🍠

🍫

🍠

🍫

🍗 🍗

🍫

🍫

🍗 🍠

🍗 🍠

🍫

🍗 🍠

🍗 🍠

🍫

🍗

🍫

🍗 🍠

🍫

🍗

🍫

🍗 🍠

🍫

🍗

🍫

🍗 🍠

🍫

🍗 🍠

🍫

🍗 🍠

🍫

🍗 🍠

🍫

🍗

🍫

🍗 🍠

🍫

🍗

🍫

🍗 🍠

🍫

🍗

🍫

🍗 🍠

🍫

🍗 🍠

🍫

🍗 🍠

🍫

🍗 🍠

🍫

🍗

🍫

🍗 🍠

🍫

🍗

🍫

🍗 🍠

🍫

🍗

🍫

🍗 🍠

🍫

🍗 🍠

🍫

🍗 🍠

🍫

🍗 🍠

🍫

🍗 🍠

🍫

🍠

🍫

🍗 🍠

🍫

🍠

🍫

🍗

🍫 🍫

arc.unsw.edu.au