Victoria University Student Union Recipe Book

2020 Victoria University Student Union RECIPE

BOOK

Acknowledgement of Country Victoria University Student Union (VUsu) acknowledges the Ancestors, Elders and families of the Boonwurrung, Woiwurrung (Wurundjeri) and Wathaurung (Wadawurrung) on our Melbourne Campuses, and the Gadigal and Guring-gai people of the Eora Nation on our Sydney campus. These groups are the custodians of University land and have been for many centuries.

We acknowledge that the land on which our campuses stand is the place of age-old ceremonies of celebration, initiation and renewal. The Kulin and Eora people’s living culture had, and has, a unique role in the life of these regions. VUsu supports the aim of Reconciliation Australia to build better relationships between the wider Australian community and Aboriginal and Torres Strait Islander peoples for the benefit of all Australians.It is important that staff, students and visitors understand and respect the significance of recognising the traditional owners of University land.

CONTENTS:

1. BREAKFAST 2. LUNCH 3. DINNER 4. DESSERTS

Helpful TIP 1 Instead

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CUISINE

BREAKFAST 3 Ingredient Pancakes Egg Muffins Tofu Scramble Sri Lankan Pancakes with Caramelised Coconut Filling

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BREAKFAST

3 INGREDIENT PANCAKES

ingredients 2 large eggs 2 cups 250ml milk (skim, low fat or full fat) 2 1/4 cups white self raising flour*

Method 1. Whisk the eggs and milk together to combine.

2. Add in the flour, and beat until the batter is smooth and lump free.

3. Heat a nonstick pan over low-medium heat with cooking oil spray.

Pour 1/3 cup of batter per pancake.

4. Cook pancakes for 1 to 2 minutes, or until bubbles appear on the surface and the bases are golden brown.

5. Flip and cook until golden 6. Serve with yoghurt, ice cream, whipped cream, maple syrup, berries, or any other toppings you like.

Notes Optional Add Ins: Chocolate Chips, Banana, Berries *** All Ingredients can be swapped for dairy and gluten free alternatives ***

ingredients 2 large eggs (or egg alternative) 1cup of finely chopped vegetables* Salt & Pepper

BREAKFAST

EGG MUFFINS

Method

Preheat oven to 180°C. Lightly spray a 12-cup capacity muffin tin with nonstick oil spray.

In a large bowl, whisk together eggs and onion. Season with salt and pepper, to taste.

Add egg mixture halfway up into each tin of a greased muffin tin.

Divide the three topping combinations into 4 muffin cups each.

Bake for 20 minutes.

Notes Optional Add Ins: Mushrooms, Onions, Cheese, Bacon, Capsicum, Spinach *** All Ingredients can be swapped for dairy and gluten free alternatives ***

BREAKFAST VEGAN

SCRAMBLED TOFU

ingredients 280g Hard Tofu 1 Tsp of Tumeric, Paprika, Cumin 1 Clove Garlic 1 Small Onion Finely Diced.

100 g Cherry Tomatoes Rye Bread to Serve

Method 1. Heat the oil in a frying pan over a medium heat 2. Gently fry the onion for 8 -10 mins or until golden brown and sticky.

3. Stir in the garlic, turmeric, cumin and paprika and cook for 1 min.

4. Roughly mash the tofu in a bowl using a fork, keeping some pieces chunky.

5. Add to the pan and fry for 3 mins. Raise the heat, then tip in the tomatoes, cooking for 5 mins more or until they begin to soften.

Fold the parsley through the mixture. Serve on its own or with toasted rye bread (not gluten-free), if you like.

Notes Optional Sides: Avocado, Vegan Sausages, Spinach. *** All Ingredients can be swapped for dairy and gluten free alternatives ***

BREAKFAST

SRI LANKAN PANCAKES

WITH CARAMELISED COCONUT FILLING

ingredients For pancakes (approximately 6) 1 cup flour 1 cup coconut milk ¼ tsp turmeric 1 egg For filling ¾ cup grated/desiccated coconut 5 tbsp sugar (or treacle) 5 tbsp hot water (only if using sugar) 1 tsp cardamom powder 1/8 tsp salt

Method

1. Sift flour and turmeric into a bowl. Crack the egg into the bowl and mix in the coconut milk until it forms a slightly thick batter but not as thick as regular pancake batter. Add a little bit of water if it is too thick. (feel free to strain it afterwards to get rid of any lumps).

2. Heat up a lightly greased pan in high heat.

3. Pour the mixture little by little and to form a medium sized circle. (it should resemble something similar to a crepe). If the pan is really hot it should take less than 2 minutes for each pancake.

Don’t forget to flip it!

4. Fry the coconut until you can smell it. take it off the heat when it starts turning colour. Mix in cardamom powder and salt. If you are using treacle instead of sugar, just mix it in at this point.

You can adjust the consistency to your liking by adding 1-2 tbsp more of treacle. (skip to step 11 for assembling) 5. Then caramelise the sugar, in a smaller separate pot, add 2 tbsp sugar and put in medium heat.

6. When the sugar starts dissolving, turn the pot around to make sure all the sugar is dissolved.

7. Next, add 3 tbsp boiling water and stir (cold water will crystallise the sugar).

8. Add in the remaining 3 tbsp sugar and 2 more tbsp of boiling water and keep stirring.

9. When it starts boiling, check the consistency by taking a little bit on the spoon and seeing if it is thick enough to your desired consistency. Make sure it’s not watery. If you want it to be really thick let it boil until a thin string can be formed with the sugar.

10. Next, mix in the coconut and stir until well mixed.

11. To assemble, take one pancake and place some of the filing on one side and roll up the pancake.

Make sure to do it while the filling is still hot, otherwise it may become stiff.

12. Repeat with the rest of the pancakes and et viola!

13. If you have any left over filling just make little candied coconut ball.

CUISINE

LUNCH Sorelle Drink / Zobo Thai Beef Noodle Salad Swedish Meatballs Tofu Rice Paper Rolls

Helpful TIP 3 Freshen

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ingredients 2 cups hibiscus leaves 1/2 lemon 2 cinnamon sticks 5 tbsp chopped ginger 1/2 cup monk fruit sweetener or sweetener of choice 10 cups of water

LUNCH / BEVERAGE

SORELLE DRINK / ZOBO

Courtesy of @the.blackhandbook

Method

1. Pour the hibiscus leaves into a colander and rinse thoroughly under running water.

2. Chop the ginger into small pieces and the lemon in half.

3. Add the sorrel to the instant pot.

4. Add 10 cups of water, lemon, ginger, and cinnamon sticks.

5. Set the instant pot to Manual and set it to 10 mins on high pressure.

6. When it is done, let it naturally release.

7. Strain the hibiscus leaves using a fine mesh strainer.

8. While it is still hot, add your choice of low carb sweetener and mix in.

9. Let it cool down and serve chilled.

Notes *** This recipe can be made on the stove top

LUNCH

THAI BEEF NOODLE SALAD

ingredients 100g vermicelli noodles 85g beef steak 1/4 bag of mixed lettuce leaves 10 cherry tomatoes 1/4 small red onion 1/4 cucumbers

 Method 1. Place noodles in a heat-proof bowl and cover with boiling water and set aside for 10 minutes, loosen noodles with a fork, then drain and run under cold water.

2. Heat a non-stick fry pain over high heat with a dash of oil. Season steak with salt and pepper then cook on high heat for 2-3 minutes on each side (or until cooked to your liking). Set the steak aside and let rest.

3. Mix together the steak, noodles, onion, cherry tomatoes and lettuce leaves and other desired salad vegetables and dress with salad dressing of your choice.

 Notes For a dressing idea Mix 1/4 tsp chilli, 1 clove garlic, 1 tsp honey, 1 tbs fish sauce and 1 1/2 tbs lime juice together for a tangy dressing.

LUNCH

SWEDISH MEATBALLS

ingredients 1/3 cup breadcrumbs 1/2 cup milk 35 ml cream 1 large egg 1 garlic minced 1/3 teaspoon salt 1/4 teaspoon black pepper 1/4 teaspoon all spice 1/2 of an onion, 500 g ground beef

Method

1. In a large bowl, mix the breadcrumbs together with the milk, cream (If using), egg, garlic, salt, peppers and spice.

2. Allow the milk to soak into the breadcrumbs for at least 10 minutes. Once the milk has absorbed some, add in the onion, meat(s) and parsley.

3. Mix well with your hands to combine.Roll meat into about 24 small balls, or 16 larger balls.

4. Heat 1 tablespoons of butter and 2 teaspoons of oil in a pan on medium-high heat.

5. Fry meatballs in batches of two so they don’t stew or simmer.

6. Transfer to a warm plate and cover with foil until served.

Notes Serve with Mashed Potato, Pasta and Gravy

LUNCH VEGAN

TOFU RICE PAPER ROLLS

ingredients 16 rice paper wrappers 400 g tofu, pressed 1 red pepper, julienned 1 small cucumber, julienned 2 carrots, julienned ¼ small red cabbage, sliced thinly 50 g vermicelli rice noodles 1 red chilli, finely sliced 2 spring onions, finely sliced Handful of fresh mint and coriander

Method 1. Dampen a clean kitchen towel and put on a clean surface. Prepare rice wrappers, one at a time, according to instructions on the packet.

2. Put rehydrated rice wrapper on the damp towel.Start filling the wrapper, but make sure you do not overfill. Once you finish with the filling, start rolling each like a burrito.

3. Fold sides over and start rolling from the bottom making sure you hold the filling tightly with your other hand.

4. Repeat steps 4 and 5 until you’ve run out of your filling or / and wrappers.

5. Cut rolls in half and enjoy them fresh.

Notes Serving Options: Teriyaki Sauce, Hoisin Sauce, Sweet Chilli Sauce

CUISINE

DINNER 3 Ingredient Vegan Mac & Cheese Easy Beef Goulash Nigerian Jollof Rice Homemade Pizza Dough

Helpful TIP 4 Save

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DINNER

ingredients 1 kg whole wheat macaroni pasta 3/4 cup nutritional yeast 2 tbs olive oil

3 INGREDIENT VEGAN MAC & CHEESE

Method

Bring a large pot of water to a boil.

Cook pasta according to package directions In a separate bowl, mix together yeast, olive oil, and slowly pour in some of the boiling pasta water, a tablespoon at a time.

For a thicker sauce, add less water, and if you like it thinner, add more water.

Once the noodles are cooked, drain and toss with the sauce.

Notes Optional Add Ins:Â Mushrooms, Onions, Carrot, Broccoli

*** Tip: Add a splash of dairy free milk to enhance the creaminess ***

ingredients

DINNER

EASY BEEF GOULASH

2 tbsp. olive oil 1 onion, chopped 2 cloves garlic, minced 500g. ground beef 1 tbsp. tomato paste 1 1/4 cup beef stock 1 can passata 1 can diced tomatoes 1 tsp. Italian seasoning 1 tsp. paprika 500g Macaroni

 Method

1. In a large skillet over medium heat, heat oil. Add onion and cook until soft, about 5 minutes.

2. Add garlic and cook until fragrant, about 1 minute more.

3. Add ground beef and cook until no longer pink, about 6 minutes.

Drain fat and return to pan.

4. Season with salt and pepper.Add tomato paste and stir to coat, then pour in broth, tomato sauce, and diced tomatoes.

5. Season with Italian seasoning and paprika, and stir in macaroni.

6. Bring to a simmer and cook, stirring occasionally, until pasta is tender, about 15 minutes.Stir in cheese and remove from heat. 7.

7. Garnish with parsley before serving

 Notes Optional Add Ins: Cheese, Broccoli, Carrot, Mushrooms, Oregano, Thyme, Rosemary

DINNER

NIGERIAN JOLLOF RICE

Courtesy of @the.blackhandbook

 Method

ingredients 4 tbsp canola oil 1 tbsp butter 14.5 oz canned tomato unsalted 2 red bell peppers 6 oz canned tomato paste 3 large whole red onion 1 cup chopped red onion 1/4 cup blended crayfish 4 Habanero peppers (based on how spicy you want) 4 1/2 cups long grain parboiled rice 2 cups chicken stock 1 tbsp Maggi or knorr cubes 1 tbsp salt 1/2 tsp cayenne pepper and black pepper 1/2 tsp white pepper 3 single bay leaves 1/2 tbsp curry powder 1/2 tsp garlic/onion powder 1/2 tsp thyme 1/4 tsp ginger

1. Blend tomatoes, red bell peppers, habanero peppers, large red onions until consistency is smooth and set aside 2. Wash the rice thoroughly to rid of starch and set aside.

3. To a medium-sized pot on medium heat, heat canola oil and butter 4. Throw in chopped onions and allow to fry for about 5 mins or until redness starts to fade 5. Pour in tomato paste and allow to fry for about 10-15 minutes, stirring continuously to avoid burning.

6. Add in your blended mixture, crayfish, Maggi, cayenne & black pepper, white pepper, bay leaves, curry powder, garlic, thyme. Mix and fry for about 30 minutes, continuously stirring to avoid burning.

7. Add chicken stock and salt. Mix and allow cook for an additional 10 mins 8. Add in washed rice and a bit of water (if necessary), and reduce heat to low.

9. Cover pot with aluminium foil, to avoid heat from escaping through lid 1 0 .C o o k r i c e o n l o w h e a t f o r a b o u t 3 0 m i n s 1 1 .O n c e c o o k e d , m i x t h o r o u g h l y t o c o m b i n e i n g r e d i e n t s 1 2 .C o v e r a n d l e t c o o k f o r a n a d d i t i o n a l 1 0 m i n s .

1 3 .T o g e t t h e p a r t y J o l l o f f l a v o u r , t u r n u p t h e h e a t a n d l e t t h e r i c e b u r n f o r a b o u t 3 mins. (Be careful with this step, so you don't burn the whole rice)

ingredients 1 1/2 cups warm water Pinch of caster sugar 2 teaspoons (1 sachet) dried yeast (4 cups) plain flour, plus extra for dusting 1 teaspoon salt (1/4 cup) olive oil, plus extra for

DINNER

HOME MADE PIZZA DOUGH

brushing

Method

1. Combine the water, yeast and sugar in a small bowl. Set aside for 5 minutes or until foamy. Combine the flour and salt in a large bowl and make a well in the centre.

2. Add the yeast mixture and oil. Use a round-bladed knife in a cutting motion to mix until the mixture is combined. Use your hands to bring the dough together in the bowl.

3. Brush a bowl lightly with oil. Turn the dough onto a lightly floured surface and knead for 10 minutes or until smooth and elastic. Place in the prepared bowl and turn to coat in oil.

Cover with plastic wrap and set aside in a warm, draught-free place to rise for 30 minutes or until dough doubles in size.

4. Dust work surface with flour. Knead dough and form into a long cylinder. Divide into thirds. Use a rolling pin to roll each third into a 20cm disc, then add your favourite toppings and bake.

Notes Optional Pizza Ideas: Margherita (Tomato Paste, Mixed Herbs, Cheese) Hawaiian (Tomato Paste, Ham, Pineapple, Cheese), Lamb Pizza (Tomato Paste, Lamb, Spinach, Red Onion, Cheese Tzatziki)

Helpful TIP 5 Let

CUISINE

DESSERTS Grandma's Classic Sponge Wattle Seed Pavlova White Choc & Raspberry Muffin Homemade Spanish Churros Dulce De Luche

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DESSERT

GRANDMA'S CLASSIC SPONGE

ingredients 4 large eggs 1/2 cup caster sugar 1 cup cornflour 1 tsp cream of tartar 1/2 tsp bi-carb soda

Courtesy of @curiousxcharlie

 Method 1. Sift together twice the cornflour, cream of tartar and carb soda.

2. In a separate bowl, beat the eggs together and slowly add the caster sugar, beating up to 8 minutes or until the mix is fluffy.

3. Gradually fold in the dry ingredients using a wire whisk.

4. Pour into two 20cm greased tins and cook at 160C (fan-forced) for 20 minutes.

 Notes Decorate dusted with just powdered sugar, or fill with jam & cream.

ingredients 6 egg whites, at room temperature 315g (1 1/2 cups) caster sugar 3 teaspoons corn flour 2 teaspoons white vinegar 2 tbsp. of wattle seed steeped in 2 tbsp. of boiling water 1 teaspoon vanilla essence 375ml (1 1/2 cups) thickened cream 125 grams of good chocolate crushed hazelnuts

DESSERT

WATTLE SEED PAVLOVA

Courtesy of @the.blackhandbook

Method Preheat oven to 160c In a clean bowl, whisk the egg whites till stiff peaks form Gently add in castor sugar one spoonful at a time, whisking as you go When you have, stiff glossy peaks add the teaspoons of corn flour, 2 teaspoons of the wattle seed water (you will be using the leftover for the cream) and vinegar and fold through gently Place the mixture onto a lined tray and spread into a circle Place in center of the oven for 20-30mins depending on whether you like crisp meringue or crisp on outside, gooey in the middle.

Turn off oven and leave until cool Whip fresh cream Add the left-over wattle seed water and fold through Remove pavlova from oven and pace on a serving dish Add the whipped wattle seed cream over the pavlova Melt the chocolate Drizzle chocolate over the top of the pavlova With the crushed nuts scatter over the top of the finished dish Refrigerate until ready to serve

DESSERT

WHITE CHOC RASPBERRY MUFFINS

ingredients 2 large eggs 1 cup whole wheat flour 2 1/4 cups white self raising flour*

Method 1. Whisk the eggs and milk together to combine.

2. Add in the flour, and beat until the batter is smooth and lump free.

3. Heat a nonstick pan over low-medium heat with cooking oil spray.

Pour 1/3 cup of batter per pancake.

4. Cook pancakes for 1 to 2 minutes, or until bubbles appear on the surface and the bases are golden brown.

5. Flip and cook until golden 6. Serve with yoghurt, ice cream, whipped cream, maple syrup, berries, or any other toppings you like.

Notes Optional Add Ins: Chocolate Chips, Banana, Berries *** All Ingredients can be swapped for dairy and gluten free alternatives ***

ingredients 1/2 cup milk 1/2 cup water 1/4 teaspoon salt 1 tablespoon white granulated sugar 1/4 teaspoon ground cinnamon 1/2 cup unsalted butter 1 teaspoon vanilla extract 1 & 1/4 cup allpurpose flour 3 eggs (vegetable or canola oil, for frying)

DESSERT

HOMEMADE SPANISH CHURROS

Method

In a medium-sized pot over medium-high heat, combine the milk, water, salt, white sugar, cinnamon, and butter. Mix until the butter is melted; bring the mixture to a boil. As soon as the mixture boils, add in the flour. Reduce the heat to low and stir vigorously for 30 seconds to a minute and then remove from heat.

Using a rubber spatula, continue to mix pressing out any lumps, until the dough is smooth. Let dough cool for 5 minutes and then add in the vanilla and one egg at a time stirring between.

Transfer the mixture to a large piping bag fitted with an open star tip.

Preheat oil in a pot or deep fryer. Pipe 3-4 Churros at a time into the deep fryer or pot. Pipe the dough and then use kitchen scissors to cut the dough from the star tip into the oil

 Notes Optional Serving Suggestions: Cinnamon Sugar (1 Tbs Cinnamon & 1 Tbs Sugar), Chocolate Sauce, Caramel Sauce.

DESSERT

DULCE DE LECHE

ingredients 1 can of condensed milk

Courtesy of Thelma Nascimento

Method 1. Take the label off the can 2. Cook it for 15min in an electric pan (filled with water, 2cm above the can level) 3. After the 15min, turn the electric pan off and leave it for 5min 4. Open the pan very carefully and do not try to take the can, it will be too hot!

5. Put some cold water and when possible, take the can and let the cold water run on it 6. Open the can and it’s done!

Notes You can cook for longer and decide how you prefer You can eat it straight from the can, just grab a spoon and dive in!

It’s also great as a dip, as bread spread, and with cheese.

WE would like to thank those who sent in their favourite recipes from all across the world and help put this cook book together!

We at vusu would like to say a huge thank you and happy cooking!