Green lifestyle guide to Simple Sustainable Living
REAL comfort food recipes
Feel great this winter by eating healthy, satisfying, homemade meals that your body will thank you for.
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Fragrant tofu and vegetable soup Serves 4 Preparation time: 20 minutes Cooking time: 15 minutes 8 cups vegetable stock 5 cm piece fresh ginger, finely sliced 3 star anise 1 cinnamon stick 5 whole cloves ½ teaspoon black peppercorns ½ teaspoon coriander seeds ¼ teaspoon dried chilli flakes 200 g mung bean vermicelli noodles (cellophane noodles) 2 tablespoons tamari (wheat-free) 2 tablespoons lime juice, plus wedges to serve 1 carrot, cut into thin strips 125 g green beans, thinly sliced 100 g fried tofu puffs (or plain tofu, if preferred) 2 spring onions, thinly sliced 2 small red chillies, thinly sliced coriander leaves, to serve
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Combine the stock, ginger, star anise, cinnamon stick, cloves, peppercorns, coriander seeds and chilli flakes in a large saucepan. Cover and bring to a simmer. Cook, covered, over low heat for 10 minutes. Strain, then return to the pan.
Recipes: Fragrant tofu and vegetable soup Quinoa and lentil pilaf with caremelised Brussels sprouts
Place the mung bean noodles into a heatproof bowl and cover with boiling water. Soak for 5 minutes, then drain and cool.
Warm chickpea and roast vegetable salad
Stir the tamari and lime juice into the stock. Add the carrots and beans, increase the heat to medium and cook for 2 minutes or until tender. Add the tofu and heat through.
pinach, mushroom S and ricotta buckwheat crepes Three-bean chilli with chunky guacamole
Divide the noodles between serving bowls, and ladle the soup over. Top with spring onions, chilli and coriander.
Recipes and Styling by Tracy Rutherford Photos by Steve Brown
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Quinoa and lentil pilaf with caramelised Brussels sprouts Serves 4 Preparation time: 15 minutes Cooking time: 25 minutes 1 cup quinoa 2 tablespoons olive oil 1 onion, halved and sliced 2 teaspoons ground cumin 2 teaspoons ground coriander ½ teaspoon ground allspice ½ teaspoon ground turmeric 1 cinnamon stick 2 cups vegetable stock 1 ½ cups cooked (or a 400 g tin) lentils, rinsed and drained 500 g Brussels sprouts, trimmed and halved ¼ cup roasted hazelnuts, roughly chopped 200 g feta, crumbled
Warm chickpea and Roast vegetable salad Serves 4 Preparation time: 20 minutes Cooking time: 1 hour 2 baby beetroot (about 250 g), scrubbed and trimmed 450 g sweet potato, cut into 3 cm chunks 1 red onion, cut into 12 wedges 400 g cauliflower, cut into florets 350 g broccoli, cut into florets ¼ cup oil (of your choice) ½ cup Greek yoghurt 2 tablespoons tahini 2 tablespoons lemon juice 1 garlic clove, crushed 1 ½ cups cooked (or 400 g tinned) chickpeas, rinsed and drained 1 /3 cup chopped flat-leaf parsley sumac, to sprinkle (optional)
Place the quinoa into a fine sieve and rinse well under cold running water. Set aside to drain. Heat half the oil in a large heavybased saucepan. Add the onion and cook over medium heat for 5 minutes, until soft and golden. Add the ground spices and cook, stirring, for 30 seconds. Add the quinoa and stir to coat in the spices, then add the cinnamon stick and stock. Cover and bring to a simmer, then reduce the heat to low and cook for 20 minutes or until all the liquid has been absorbed. Uncover, add the lentils and mix through with a fork.
Preheat the oven to 190°C and line two large baking trays with baking paper. Wrap the beetroots in foil and roast for about 1 hour or until tender.
Meanwhile, steam the Brussels sprouts over a pan of simmering water for 3 minutes or until just tender and bright green. Heat the remaining oil in a large deep frying pan. Add the sprouts and cook over medium heat for 5 minutes, stirring occasionally, until golden brown in patches. Stir in the hazelnuts. Sprinkle the feta over the pilaf to serve.
Meanwhile, arrange the sweet potato and onion onto one tray, drizzle with half the oil and toss to coat. Roast for 45 minutes or until tender. Drizzle the remaining oil over the cauliflower and broccoli on another tray and toss to coat. Add to the oven and roast for 30 minutes or until lightly browned.
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Combine the yoghurt, tahini, lemon juice and garlic in a jug and add a little water to make it pour easily. Season to taste. Place the vegetables in a dish and toss with the chickpeas and parsley. Serve sprinkled with sumac, with the dressing on the side to drizzle over. >>
Spinach, mushroom and ricotta buckwheat crepes Serves 4 Preparation time: 20 minutes Cooking time: about 40 minutes
Three-bean chilli with chunky guacamole
1 cup buckwheat flour 1 ½ cups milk 3 eggs 1 tablespoon olive oil (plus extra for frying) 400 g mushrooms, sliced 2 garlic cloves 2 teaspoon fresh thyme leaves, plus extra to garnish 150 g baby spinach leaves 400 g ricotta, crumbled (from the deli – not from a tub) 1 cup tomato passata (homemade if possible) 2 /3 cup grated cheese
Serves 4-6 Preparation time: 20 minutes Cooking time: 30 minutes 1 tablespoon olive oil 1 onion, chopped 1 red capsicum, chopped 2 garlic cloves, crushed 1 tablespoon ground cumin 1 tablespoon ground coriander 1 teaspoon cayenne pepper 1 ½ cups (or 400 g can) diced tomatoes 1 cup vegetable stock 3 x 1 ½ cups of various cooked beans, rinsed and drained (red kidney, borlotti and black beans are a good mix) 300 g corn kernels (preferably freshly cut from the cob; drained if from a tin) 1 large avocado, chopped 2 spring onions, sliced 1 /3 cup coriander, chopped 2 tablespoons lime juice Sour cream, to serve
Place the buckwheat flour into a bowl and make a well in the centre. Whisk the milk and eggs together, and gradually pour into the flour, whisking to combine. Lightly grease a non-stick frying pan or crêpe pan (brush lightly with oil or melted butter), and heat over medium heat. Measure 2 tablespoons of batter (easy way: pour into a ¼ cup measuring cup until 2/3 full). Pour into the pan and immediately tilt the pan to spread the batter to a thin round about 18 cm in diameter. Cook for 1 minute or until lightly golden underneath, then turn and cook a further 30 seconds. Place onto a wire rack to cool.
Heat the olive oil in a large saucepan. Add the onion and capsicum and cook over medium heat for 10 minutes, until soft. Add the garlic and spices, and cook for 1 minute, stirring.
Repeat to make 12 crêpes (there is enough batter so you can practice with a couple!). As they cool, they can be stacked on top of each other.
Stir in the tomatoes, stock, beans and corn. Bring to the boil then reduce the heat and simmer, partially covered, for 20 minutes or until thickened slightly. Season to taste.
To make the filling, heat the oil in a large deep frying pan. Add the mushrooms and cook, stirring, over medium heat until just soft. Add the garlic and thyme and cook, stirring, for 1 minute. Add the spinach and cook, stirring, until wilted. Transfer to a colander to cool (reserve any liquid that runs out for stock). Preheat the oven to 190°C and lightly oil a large shallow baking dish. Combine the mushroom mixture and ricotta and season with salt and freshly ground black pepper. Lay out a crepe and fill with 1/3 cup of the mixture. Roll up to enclose and place seam side down into the dish. Repeat with remaining crepes and filling. Drizzle with passata and sprinkle with cheese. Bake for 20 minutes, until cheese has melted.
Combine the avocado, spring onions, coriander and lime juice in a small bowl. Serve over the chilli, with a dollop of sour cream. TINNED VS DRIED: Canned foods contain
added salt, sugar and preservatives, and
the lining of almost all tins contains bisphenol A (BPA), a toxic plastic. Buying dried beans and pulses in bulk is
Healthy eating in winter: Legumes or pulses such as beans, chickpeas and lentils make substantial, satisfying vegetarian meals that include a good dose of protein, fibre, iron, thiamine and niacin.
cheaper, and you’ll create less waste from packaging – or no waste if you shop at your local co-op. The taste of homemade is arguably better than from a can, so save time and precook large batches of food to freeze. >>