7

136 CHICKPEAS
9
Equipment:
Large pot
3
Frying pan
Ingredients:
1 can of lentils, rinsed well
3 cm fresh ginger, sliced
2 bay leaves
1 cinnamon stick
2 tbsp sunfower oil
1 large onion, fnely chopped
2 cloves garlic, crushed
2 tsp turmeric
What to do:
STEP 1. Place lentils, ginger, bay leaves and cinnamon in a large saucepan with
3 cups of cold water. Bring to the boil, reduce the heat to medium and simmer,
stirring to prevent sticking for 10-12 minutes. Discard spices and set aside.
STEP 2. Heat the oil in a large frying pan over a medium heat. Add the onion and
cook for 3 minutes. Stir in the garlic, turmeric, cumin, garam masala and chilli
fakes and cook for a further minute or until fragrant- be careful not to burn the
spices. Stir in the lemon juice and season to taste with salt.
STEP 3. Add the lentils to the pan and mix well. Cook for a further 3 minutes,
stirring constantly. Remove from the heat. Stir in coriander and serve hot with
naan bread or pappadums.
SOURCE: KIM MEREDITH, FRESH LIVING - AUGUST 2005, PAGE 46
1 tsp cumin
1/2 tsp garam masala
1/2 tsp chilli fakes
2 tbsp lemon juice
1/2-1 tsp salt
1 tbsp chopped coriander leaves
Naan bread or pappadums, to serve
11
COUS COUS: simple to use, cheap and
flling: whats not to love
KANGAROO: tasty, low in fat and environ-
mentally sustainable. Grill a kanga steak
on the BBQ and serve pink for perfection
(See the roo vindaloo recipe page 12)
CHICKPEAS: roast for a snack, puree for
hummus (page 6), add to stews and soups
for body.
SOFT SHELLED CRAB: try in sushi, rice paper
rolls or on its own. Tese are generally
Australian Blue Swimmer crabs which
have recently molted. When sourced from
QLD these are rated as a better choice by
the Australias Sustainable Seafood guide.
QUORN Tis is a brand which makes
a range of great meat replacement
options, easily available at supermarkets,
for vegetarians and vegans that are tasty
enough to even please meat eaters
SAUERKRAUT: pickled cabbage. Grab some
on your next hotdog or add to mashed
potatoes for a hearty change.
ZUCCHINI FLOWERS: stuf, batter or crumb,
shallow fry and munch away. Tese can be
hard to buy but easy to grow!
SWEET POTATOES: for a colour change
replace your normal potatoes with one of
these: great roasted or as chips or mash.
GOATS CHEESE: because its delicious.
POMEGRANATE SEEDS: the easy way to get
these out is in a bowl of warm water: the
seeds sink to the bottom and everything
else foats. Try them in a salad.
TOFU: if youre new to tofu try the frm
variety with Chinese salt and pepper
seasoning deep fried. Tofu tastes like
whatever your season it with and adds
protein to vegetarian dishes.
BEETROOT: pickled, fresh or roasted: its an
Australian favourite in salads and burgers.
QUINOA: everybodys talking about this
super amazing nutritious grain, great
boiled or toasted.
KALE: add some to your next juice, stew,
salad or meal for extra special green
roughage. Also called cavello nero.
ENOKITAKE (OR ENOKI) MUSHROOMS:
like noodles, these cute mushrooms are
great added to salads, stir-frys and soups,
especially miso.
FREE RANGE PORK BELLY: you dont need
much and when cooked well it can make
a delicious and decadent treat. Get free
range from the supermarket or butcher.
pigs are intelligent and social animals.
Non free range pigs are confned indoors,
in concrete foored cells!
DARK CHOCOLATE: be adventurous and
try some chocolate without the milk. You
could even say its healthy...
18
Equipment:
Oven tray
3
Large frying pan (with a lid or cover)
3
Large bowl
Ingredients:
3 whole red capsicums
4 tsp of tamari, or soy sauce
1 cups of quinoa
Sunfower oil or Olive oil
2 tsp of grated or minced garlic
3 cups of water
What to do:
STEP 1 Heat oven to 200 degrees celsius. Place the whole capsicums in an oven tray and rub
with a little oil. Do not cover. Cook, turning occasionally until the skin is a little blackened
and soft.
STEP 2 Once capsicums are roasted, transfer to a bowl and cover with cling flm. Let them
cool while you complete steps 3 and 4. Te skin and seeds will then be easy to remove and
discard. Slice capsicum into strips.
STEP 3 Put the frying pan (preferably with lid) on the stove top, and turn the heat to
medium. Add a tablespoon of oil (olive oil or sunfower) and quinoa. Stir constantly, until the
quinoa starts to colour (may take around 5 to 7 minutes). Add garlic and keep stirring for
another minute. Add in the water and salt and bring the mixture to a boil.
STEP 4 Stir the mixture, then cover the frying pan and continue to cook (low to medium heat)
until all the water is absorbed. Tis may take around 15 minutes. Do not stir during this time.
STEP 5 Remove the frying pan from the heat and let the food stand (cool of) for 5 minutes,
still with the lid covering the pan. Ten add the snow peas, before letting the food stand for
another 5 minutes (keep lid on).
STEP 6 While this is all happening, in a large bowl, whisk together two tablespoons of oil, the
tamari or soy sauce, vinegar and sesame oil. Ten add the quinoa and snow peas, capsicum
and spring onions. Mix together well & serve.
THIS IS AN ADAPTATION OF A RECIPE FROM: WWW.EATINGWELL.COM
1 tsp salt
100 grams of snow peas
Trim of the ends and cut them into slices
6 spring onions
Cut up into small pieces
cup of white wine or rice vinegar
1 tsp of sesame oil







































19
20
Wonderbao
SHOP 4/19-37 ABECKETT STREET
Tucked away in ABeckett Street, Wonderbao
is an inspired takeaway option. With a menu
consisting of steamed buns with an assort-
ment of fllings, both carnivores and her-
bivores will fnd something to satisfy their
cravings. Te braised pork belly gua bao with
pickled mustard, coriander and crushed pea-
nuts (
$
3.80) is a treat but those with a sweet
tooth should opt for the nai wong bao flled
with egg custard (
$
1.70).
Miss Chu
2/297 EXHIBITION STREET
Te undisputed queen of rice paper rolls,
Nga Chu has built an empire out of quality
Vietnamese food. Options arent restricted to
paper rolls (of which there are 6 delicious
varieties, from
$
7.50 to
$
13), there are also an
assortment of dumplings, salads, curries, noo-
dle dishes and the customary pho. You can eat
in or take away (TIP: use the iPhone app to
order ahead and avoid waiting).
RUSU Realfoods
RMIT UNIVERSITY, 360 SWANSTON STREET
Building 8 level 4
RMIT Student Unions organic, fair-trade
vegetarian caf is a one-stop shop for all your
healthy meals and snacks. Caf co-ordinator
Lucy Stegley (with the help of dedicated
volunteers) serves afordable, nutritious food
and drinks made using sustainably grown and
produced certifed organic, bio-dynamic, fair-
trade and local ingredients. Make sure to try
the delicious smoothies!
1000 Bend
361 LT LONSDALE STREET
Te coolest cafe/gallery/events/cinema space
in Melbourne with good quality meals for
about
$
10
$
15 dollars, plus theyre licensed
and have free wi-f! Check out the Saganaki
or Roo
$
9 burger specials on Tuesdays.
21
INNER SUBURBS
Collingwood Childrens Farm Market
St Heliers Street, Abbotsford
2nd Saturday of every month, 8:00am1:00pm
Gasworks Farmers Market
Gasworks Arts Park, 21 Graham Street, Albert Park
3rd Saturday of every month, 8:30am1:00pm
NORTHSIDE
Bundoora Park Farmers Market
Bundoora Park, Plenty Road
Te frst Saturday of every month, from 8am1pm.
Preston Farmers Market
Corner Scotia and Oakover Roads, Preston
Te fourth Saturday of every month
WESTSIDE
Yarraville Farmers Market
Yarraville Gardens, Corner Hyde and
Somerville Roads Yarraville
Te fourth Saturday of every month
Winter: 9am1pm | Summer: 8am12pm
IF YOU CANT MAKE IT TO A MARKET, ANOTHER GREAT OPTION IS TO
HAVE FRUIT AND VEGGIE BOXES DELIVERED TO YOUR DOOR - EASY!
Flemington Farmers Market
Mt Alexander Secondary College
169-175 Mt Alexander Road, Flemington
Every Sunday, 9:00am1:00pm
EASTSIDE
Whitehorse Farmers Market
Whitehorse Civic Centre
379-397 Whitehorse Road, Nunawading
Second Sunday of every month, 8am1:00pm
Fairfeld Farmers Market
Fairfeld Primary School, Wingrove Street, Fairfeld
3rd Saturday of every month, 9.00am1.00pm
SOUTHSIDE
Kingston Farmers Market
Sir William Fry Reserve (opposite Southland)
First Saturday of every month, 8am12:30pm
Veg Out Farmers Market
Peanut Farm Reserve (right behind Veg Out,
and also behind Acland Street)
Chaucer Street, St Kilda
First Saturday of each month, 8.30am1pm
Organic Empire
p
www.organicempire.com.au
CERES Fair Food
p
www.ceresfairfood.org.au
Aussie Farmers Direct
p
www.aussiefarmers.com.au
FARMERS MARKETS AROUND MELBOURNE
24
ROUGHLY 16 SPEARS
OF ASPARAGUS
27
SOUP 2: Minestrone
EASY TO MAKE oV OR o VEG
1 x 400 grams tin of diced tomatoes
1 cup each of diced carrot,
celery and zucchini
1 cup of peas
1 cup of shell pasta
1 x 400 grams tin of rinsed
cannellini beans
Small tub (2 tbsp) of tomato paste
Optional: 4 free range rashes of bacon or
250 grams of pancetta diced (optional)
What to do:
Add bacon (or pancetta), carrot
and celery to onion mix. Stir over
heat for a couple of minutes
Add tinned tomatoes and tomato paste
with the stock (beef ) and bring to the
boil. Cover, stirring occasionally for 25-30
minutes until carrots and celery are soft.
Add pasta, peas and zucchini, bring
to the boil and boil for 10 minutes.
(you may need to add a little extra
stock here if the mixture is looking
too thick, the soup should be a little
thicker than milk but not like cream)
Add cannellini beans, cook for
a little longer (5 mins)
Serve with crusty bread and a
sprinkling of parmesan.
SOUP 3: Potato and Leek o VEG
20 grams butter
2 leeks (pale section only) thinly sliced
1 kilo grams potatoes, peeled and chopped
3 cups of water
250 millilitres thin cream
Fresh chives to serve
What to do:
Cut leek in half lengthways so
that you can wash thoroughly
between the layers before slicing
Add leeks and butter to soup base
and on low heat stir until soft.
Add potatoes, stock (chicken) or
vegetable (for a vegan soup) and water
to pot, cook covered over low to medium
heat for 2530 minutes (insuring it
only simmers) until potato is soft.
Remove from heat and puree mix
with stick blender or mash thoroughly
with masher if no blender.
Return to low heat and add cream
and salt and pepper to season, cook
for additional 510 minutes.
Serve with freshly chopped chives.
29
FOOD SAFETY
Getting food poisoning is no fun. Here are some ways that you can prevent a self-inficted bout.
REFRIGERATION:
o Make sure your fridge is between 0

and
4

C. Tere should be a temperature gauge in

the fridge.
o Put leftovers in the fridge within one or
two hours of cooking.
o Placing hot food in the fridge is not a
good idea - this can make the fridge too hot,
make some foods taste sour and encourage
bacteria to grow in your food.
DEFROSTING:
o Tawing meat in the refrigerator is the
safest option. Transfer food from freezer to
fridge, the night before you plan to cook.
o You can thaw food in the microwave
using defrost options - although letting food
defrost naturally is safer.
o If you forgot to do this the night before, or
you dont have time, then you can cook frozen
meat. It just takes longer and may not taste as
good! (maybe go vego that night).
WHEN TO THROW FOOD OUT OF
THE FRIDGE AND INTO THE BIN:
SALADS: 3 to 5 days
COLD MEAT: From the deli: 3 to 5 days;
Packaged meat: as per use by date on package
FRESH POULTRY (chicken): 1 to 2 days
FRESH BEEF (steaks, chops etc.): 3 to 5 days
MINCED BEEF/PORK: 1 to 2 days
FRESH FISH/SEAFOOD: 1 to 2 days
(can vary, depending on type)
COOKED MEAT/POULTRY/FISH: 3 to 4 days
OPENED JUICE: 7 to 10 days
YOGHURT: 7 to 14 days
MILK: 7 days
COOKED RICE is a common cause of food
poisoning, because of a certain bacteria which
can be present. Store cooked rice in the fridge
for only 12 days maximum!