What calories?

Did you know that small reductions in calories can lead to significant improvements in a range of health markers, even among people within a normal weight range.

How small?

Fewer than 300 calories a day.

What happens if you do that?

A significant reduction in bad cholesterol (LDL) and improvements in good cholesterol (HDL), a reduction in blood pressure and increased insulin sensitivity – meaning that the body was better able to convert blood sugars into energy, rather than storing it as fat.

So what foods have what calories?

Spaghetti Squash: the low carb pasta alternative

Spaghetti Squash and is one of the more intriguing vegetables. It’s related to squash and pumpkins, but when cooked, you can run your fork through the flesh which will turn it into a spaghetti-like consistency.  Above all, it’s sweet and creamy – and can be used as a pasta substitute. It contains fewer calories, is lower in carbs but high in protein and fibre.

We come across it from time to time, but it’s rather pricey (easily $6-7 each).  However, Steve and Sam Grima have just picked a test patch (probably one of the few things they’re picking lately, thanks to the heat!) and we can offer them for $4.75 each.  They weight about 1.5kg, and easily produce enough ‘spaghetti’ for a single meal.

The easiest way to cook Spaghetti Squash:

  • Cut off the top and bottom ends
  • Slice it length-wise and scoop out the seeds
  • Sprinkle with olive oil, salt and pepper – and rub it evenly into the flesh
  • Put them upside down on baking paper in an oven tray, and bake for 40-60 minutes in the oven pre-heated at 190 C
  • They’re done when the bottom is golden brown, and you can pierce the skin with a fork
  • Remove from the oven, put them the right side up and fluff the inside with a fork until it looks like Spaghetti. Kids love doing this!

Banana Recipes

Banana Recipes

If you buy Harvest Hub smoothie bananas you know that looks aren’t everything as marked skins do not affect the flavour of these nanas and we’re all about flavour.  On special this week $2.99. Not perfect on the outside but delicious on the inside.

Fruit and vegetable skin, like our skin, protects what’s on the inside. A mark or two won’t affect eating quality and will mean less waste from grower to plate.  Like that book you can’t judge by its cover, or the saying, ‘Beauty comes from within’. Not perfect but tasty. Perhaps the goodness judgement is: flavour and texture over appearance.

Freeze bananas – You can freeze bananas but peel first, then into a zip lock or container.

  • Banana Yoghurt Smoothie
  • Nutty Banana Smoothie
  • Banana Slice
  • Nancy’s Banana Bread
  • Banana Cookies

Banana Yoghurt Smoothie

Banana Yoghurt Smoothie
Recipe Type: Drink
Author: Harvest Hub
Serves: 1
Ingredients
  • 2 cups skim milk
  • 2 bananas, roughly chopped
  • ½ natural yogurt
  • 1 tbs honey
  • ½ tbs cinnamon
  • Ice cubes
Instructions
  1. Blend all ingredients till creamy and serve immediately.

Nutty Banana Smoothie

Nutty Banana Smoothie
Recipe Type: Drink
Author: Harvest Hub
Serves: 1
Ingredients
  • 1 banana, cut into pieces
  • 1/4 cup walnuts, pistachio nuts or cashew nuts
  • 1 cup milk
  • 1 cup natural yoghurt
  • 1/2 cup ice-cubes
Instructions
  1. Blend all ingredients till creamy and serve immediately.

Banana Slice

Banana Slice
Recipe Type: Cake
Author: Harvest Hub
Serves: 4
Ingredients
  • 1/2 cup self raising flour
  • pinch of salt
  • 1/8 tsp of bi-carb soda
  • 1/4 cup of milk
  • 1 egg beaten
  • 1/4 tsp baking powder
  • 1/2 cup caster sugar
  • 30g butter
  • 1/3 cup mashed banana
  • 1/4 tsp cinnamon
  • 1/4 tsp nutmeg
Instructions
  1. Preheat the oven to 180°C.
  2. Sift dry ingredients then melt butter. Mix the egg, milk, butter and banana and stir into the dry ingredients.
  3. Grease a lamington pan and bake for 20-25 minutes in oven. Sprinkle with cinnamon.

Nancy’s Banana Bread

Nancy’s Banana Bread
Recipe Type: Cake
Author: Harvest Hub
Special Notes: This Banana bread will keep in an airtight container out of direct sunlight for up to 3 days. Alternatively, place in airtight container, then label, date and freeze for up to 1 month. Place in fridge overnight to thaw.
Ingredients
  • 1 ¾ cups self-raising flour
  • ¼ cup plain flour
  • 1 tsp ground cinnamon
  • 2/3 cup, firmly packed brown sugar
  • ½ cup reduced fat milk
  • 2 eggs, lightly whisked
  • 50g butter, melted, cooled
  • 2 overripe medium bananas, mashed
Instructions
  1. Preheat oven to 180°C.
  2. Brush an 11x21cm (base Measurement) loaf pan with melted dairy spread to lightly grease. Line the base and 2 opposite sides with non-stick baking paper, allowing it to overhang.
  3. Sift the combined flours and cinnamon into a large bowl. Stir in the sugar and make a well in the centre. Place the milk, eggs, melted butter and banana in a medium bowl, and stir until just combined. Add the banana in a medium bowl, and stir until just combined. Spoon the mixture into prepared pan and smooth the surface.
  4. Bake in preheated oven for 45-50mins or until skewer inserted into the centre comes out clean. Remove from the oven and set aside in the pan for 5 minutes. Turn onto wire rack to cool completely. Cut into slices to serves.

Banana Cookies

Banana Cookies
Recipe Type: Biscuits
Author: Harvest Hub
Ingredients
  • 2 cups all-purpose flour
  • 1 teaspoon baking soda
  • 1/2 cup butter, softened
  • 1 egg
  • 1/2 cup sugar
  • 2 ripe bananas, mashed
  • 1 teaspoon vanilla
  • 1/4 teaspoon salt
Instructions
  1. Preheat oven to 180ºC.
  2. Using electric mixer, beat butter and sugar until light and creamy.
  3. Add in eggs and vanilla and beat until well combined.
  4. Add in bananas, flour, baking soda and salt. Stir until just combined.
  5. Drop a tablespoon of dough per cookie 2 inches apart onto cookie sheet.
  6. Bake for about 12-14 minutes or until golden brown. Allow to cool.

 

 

 

 

 

 

 

Chinese Broccoli

Chinese Broccoli – Gai Lan

Chinese Broccoli Gai Lan

Chinese broccoli from Amy in Quakers Hill – she’s had to take a 3 months break to recover from a freak storm in November which almost wiped out her entire crop of Chinese veg and herbs.

With Chinese Broccoli eat the stem as well.

  • Chinese broccoli with fresh fish slices
  • Chinese Broccoli Slaw Salad
  • Gail Lan with spaghetti or egg noodles – beef added

Chinese broccoli with fresh fish slices

Chinese broccoli with fresh fish slices
Recipe Type: Stir Fry
Cuisine: Chinese
Author: Harvest Hub
Serves: 4
Ingredients
  • 300g Chinese broccoli
  • 200g white meat fish such as mullet, sea bass, cod.
  • 1 tsp garlic, chopped
  • 1 tbs ginger, shredded
  • 2 tbs water
  • 2 tbs cornstarch
  • Coconut oil
  • [b]Fish marinade:[/b]
  • 1 tsp oyster sauce
  • 1 tsp light soy sauce
  • 1/2 tsp sesame seed oil
  • 1/2 tsp pepper
  • 1/2 tsp corn flour
  • [b]Seasonings:[/b]
  • 1/2 tbs oyster sauce
  • 1/2 tbs light soy sauce
  • 1/2 tsp pepper
  • 1/2 tsp sesame seed oil
Instructions
  1. Wash the Chinese broccoli and remove the leaves from the main stalks. Cut the leaves in half or thirds depending on its length. Peel the stalks if the outer skin is tough and cut into similar lengths as the leaves. Bring a pot of water to a boil with some sugar and cooking oil
  2. Blanch the Chinese broccoli for a minute or 2 before removing and rinsing it under running water. Wash the fish and slice them. Marinate them with the fish marinate with corn flour added last. Combine the seasonings together.
  3. Heat 1 tbs coconut oil in a wok and gently fry the garlic and ginger. Add the Chinese broccoli, water and seasonings and stir fry quickly Add the fish slices and let it cook for a few minutes. Thicken the dish with the cornstarch. Serve.

Chinese Broccoli Slaw Salad

Chinese Broccoli Slaw Salad
Recipe Type: Salad
Cuisine: Chinese
Author: Harvest Hub
Ingredients
  • 3 broccoli, finely cut including leaves (coleslaw)
  • 1 cup slivered almond
  • 1 cup roasted sunflower seeds
  • 2 packages crushed ramen noodles (uncooked- chicken or original)
  • 1 -2 bunch shallots(chopped)
  • [b]To make dressing:[/b]
  • 1/2 cup sugar
  • 1/2 cup cider vinegar
  • 3/4 cup oil
Instructions
  1. Mix all dry ingredients (except sugar) together, sprinkle with Ramin seasoning. Then mix dressing ingredients, add to salad and mix well. Can be served right away or chilled. If you wish broccoli to be slightly cooked steam then cool.

Gail Lan with spaghetti or egg noodles – beef added

Gail Lan with spaghetti or egg noodles – beef added
Recipe Type: Stir Fry
Cuisine: Chinese
Author: Harvest Hub
Serves: 4
Ingredients
  • 1 pkt Angel hair spaghetti or egg noodles
  • 1 Chinese broccoli/Gai-lan about 5 sprigs, sliced
  • 1 cup tomatoes, cubed
  • ½ cup carrot, sliced
  • 1 -2 onion, cubed
  • 1 capsicum, sliced
  • 1 tbs olive oil
  • 1 tbs butter
  • 2 tbs grated Parmesan cheese
  • 1 tsp chilli flakes
  • ½ tbs Italian seasoning
  • 2 ½ tsp salt
  • [b]Beef added:[/b]
  • 400g sirloin or rump, thinly sliced
  • 3 tbs soy sauce
  • 3 tbs oyster sauce
  • 3 tbs Shaoxing wine, sake, dry white wine, or sherry
  • 1 tbs sugar
  • 1 tbs tapioca starch or cornstarch
  • 1 tsp dark sesame oil
Instructions
  1. In a sauce pan add 6 cups of water and bring to boil, when starts boiling add salt and angel hair spaghetti and cook for 4 minutes or until cooked al dente. Drain in a colander and set aside.
  2. In a wok add butter/olive oil and add chopped onion fry for about 3 minutes then add chopped capsicum, carrot and cook for about 6 minutes, moving it around the wok. Add the finely sliced stalks of the Chinese broccoli and stir through for another 3 minutes then add the leaves and wilt for a further 3 minutes. Introduce the seasoning – Italian seasoning, red chilli flakes and tomato cook for about 3 minutes.
  3. Combine cooked spaghetti into the vegetable mixture to combine well. Remove from the fire and when you are ready to serve add Parmesan cheese.
  4. Beef added:
  5. In a medium bowl, whisk together soy sauce, oyster sauce and rice wine. Add the sugar (the sugar and the oyster sauce will help the meat caramelize) and continue to whisk until completely dissolved. Stir in the tapioca starch and continue stirring until smooth. Add the sesame oil and beef, and mix well.
  6. First marinate the beef slices in soy sauce mix for 20 minutes.
  7. To cook heat up wok, add oil and place meat in single layer to cook. To caramelize the meat place it and let one side cook then turn. Do not flip the meat over and over. Set aside when cooked and add to the Gai Lan before serving or serve separately.

 

 

 

Dry as a bone

Dry as a bone

The Bureau of Meteorology has just declared an El Nino on the Eastern seaboard of Australia this Spring  Read more on this….. Well it seems that this has already started with the added knock on of climate change. In Wherrol Flat the old timers are seeing definite changes that have increased in just the past few years – ie less rainfall, more fires.

To read more what causes El Nino see this information….

So our local growers in August 2018 have been showing us their crops and what the dry has done to them. Without water many are having to turn to town water. One grower tells us this means he will get a quarterly bill for $6,000 from using town water on his crops. Others lucky enough to be located on rivers are on restrictions for pumping water. Often barely enough to water their crops properly.

Cherry tomatoes Aug 2018

 

So we know the cherry tomato.

 

 

 

 

 

 

 

 

Pictures are more powerful than words so take a look at what the growers of our food are facing. These were taken in Horsley Park, Sydney.

Cherry tomatoes dried stands Aug 2018Cherry tomatoes dried Aug 2018Cherry tomato rows

 

 

Avocadoes from Comboyne

Avocadoes from Comboyne

Ron the grower talking with Anton

Ron the grower talking with Anton

Avocadoes like well drained soil and there is a higher altitude are north of Sydney, north of Taree known as Comboyne. The town is small and quaint and if you drive through a wonderful Cafe to have lunch.

Ron avocadoGrower Ron Lindsay is following a passion with growing his avocado trees whilst renovating a former cheese making warehouse into his home, cafe and maybe a home brew …… mmm have to say their guacomole was dynamite, extra garlic, would go great with a home brew beer…of things to come.

So we thought you  might like to see where your avocadoes are grown.

Where is Comboyne?

Where is Comboyne

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Three photos showing country avocadoes are grown in and the trees.

Avocado trees Aug

 

 

 

 

Ron Avocado country ComboyneRon avocado tree

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

With the holidays –  something for the kids

 

Corn Husk doll  

Corn Husk Doll

Make a Corn Husk Doll taking 1 hour.

How to make corn husks  VIDEO corn husks

 

CRAFT MATERIALS:

  • Dried corn husks or tamale wrappers (available at grocery stores)
  • Twine or string
  • Scissors
  • Pipecleaners
Instructions:
  1. Soak the dried corn husks (approximately 20 per doll) in warm water for about 10 minutes to soften them, then blot them dry. Next, gather twenty 10-inch lengths of twine and tie an overhand knot at one end.2. Trim the husks so that they are each about 8 inches long. Then sandwich the knotted twine between 4 or so husks and tightly tie another piece of twine around the bundle just above the overhand knot.

    3. Make the doll’s arms by rolling up a pipe cleaner in a husk (arms into position). Roll up 2 more husks (without pipe cleaners). Then braid the three together and tie the ends with twine.

    4. Take the bundle from Step 2 and peel down the husks (as you would a banana) to create a head and expose the hair. Tightly tie the bundle where the neck should be, then insert the arms.

    5. Braid together 3 rolled husks (without a pipecleaner) for each leg. Then use 2 of the inner husk ends to tie the tops of the legs to the dolls. Trim the remaining husk ends an inch below where the legs are attached.

    6. Snugly wrap a single husk around the doll’s hips, tying the ends together to secure it. Trim the knot tails.

    7. Now it’s time to dress the doll. If making a girl, go right to Step 8. For a boy doll, create leggings by wrapping a single husk around each leg and tightly tying twine around the very top. Then fringe the leggings by making a series of short snips along the outer sides.

    8. For a skirt, sandwich the doll’s body from the hips up with a few husks and secure them to the waist with twine. Then peel down the husks. For a girl doll, leave the skirt long; for a boy doll, trim 2cm from the waist. Finally, drape husks over the shoulders. Crisscross the ends in front and in back of the doll and sash them around the waist with twine.

Rocket

Rocket

rocket

If you dig into your recipe books you will find the name of Mediterranean greens known as ‘arugula’ or known in Australia as rocket. For those that love learning the species name – Eruca sativa of the mustard family and the reason it has a peppery flavour. [pronounction]

Eating ‘real food’ and especially greens we know provides great fibre. There are a number of benefits eating rocket. Great to see mainstream medicine promoting more about nutrition and a good discussion is here if you wish to know more – Medical News Today. 

They mention:

Leafy greens contain an antioxidant known as alpha-lipoic acid that has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in patients with diabetes.

RECIPES:

Fruit and Rocket Salad

Potato and Rocket Pizza

Rocket pesto

Rocket and parmesan frittata

 

Fruit and Rocket Salad

Fruit and Rocket Salad
Recipe Type: Salad
Author: Harvest Hub
Serves: 4
Ingredients
  • 1 apple & 1 pear, orange and apple, nectarine and mango,
  • 100gms of rocket
  • 1 fistful each of nuts (walnuts and almonds) or if nut free use seeds such as pumpkin or sunflower seeds
  • 1 tbs of parmesan cheese, grated or shaved)
  • 3-4 tbs olive oil
  • 1 tbs lemon juice
  • salt and freshly ground black pepper
Instructions
  1. Leave on or remove skin of fruit as needed. Slice the fruits and pour the lemon juice on them, to prevent discoloration. Place the rocket in a salad bowl. Drizzle with extra virgin olive oil just to coat.
  2. Add the salt and black pepper and toss well. Scatter the nuts or seeds. Serve with parmesan cheese on top.
  3. Hint: Avoid soaking the salad so keep the dressing for adding separately.

Potato and Rocket Pizza

Potato and Rocket Pizza
Recipe Type: Pizza
Author: Harvest Hub
Serves: 3-4
Ingredients
  • 1 quantity Basic pizza dough – see recipe below
  • 2/3 cup rocket mixed with cashew and parmesan
  • 1/2 tbs olive oil
  • 350g potatoes, unpeeled
  • olive oil cooking spray
  • 50g rocket
  • [b]For the Pizza dough:[/b]
  • 1 cup warm water
  • 1 tbs honey
  • 1-1/2 tbs olive oil
  • 1 tbs dry milk
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 2 cups flour (All purpose)
  • 1 cup semolina flour
  • 1 tbs corn meal
  • 3 tsp yeast
Instructions
  1. Preheat oven to 200°C. Grease a 30cm round pizza tray.
  2. Place base on prepared tray. If Using fresh dough roll dough into a 30cm round. Place on prepared tray. In a food processor put 1/2 tbs oil, rocket, cashews and parmesan and blend.
  3. Spread with rocket dip. Thinly slice potatoes. Place, in a single layer, overlapping slightly, over dip. Spray potatoes with oil. Sprinkle with salt and freshly ground black pepper. Bake for 15 to 20 minutes or until pizza base is crisp.
  4. Top with rocket and serve
  5. [b]
  6. To make Pizza dough[/b]
  7. Either make in the bread machine. Remove when done, put dough in a greased bowl and cover. Rise in warm area till ready to roll out.
  8. If by hand, mix water with yeast (wait 5-10 minutes). Add all other ingredients and mix, add yeast. Mix till forms a dough ball. Remove and knead 8-10 minutes. Then put in greased bowl, cover & rise. Roll out and put in pan sprinkled with a little corn meal.

Rocket pesto

Rocket pesto
Recipe Type: Sauce
Author: Harvest Hub
Serves: 4
Ingredients
  • 1-2 bunches rocket
  • 90gms toasted almonds
  • 1 lemon, juice
  • 1/4 cup parmesan cheese
  • Olive oil
  • Salt and pepper
Instructions
  1. Place ingredients into a food processor with enough olive oil to form a coarse paste. Season to taste with salt and pepper.

Rocket and parmesan frittata

Rocket and parmesan frittata
Recipe Type: Frittata
Author: Harvest Hub
Serves: 4
Ingredients
  • 7 large eggs
  • 1 leek, a finely sliced
  • rocket leaves, roughly chopped
  • ½ cup parmesan, grated (keep some for grilling)
  • salt and pepper
  • 1 tbs olive oil
  • fresh rocket to serve
Instructions
  1. In a bowl crack eggs then beat adding rocket leaves and parmesan. Season with salt and pepper. Turn on grill high heat.
  2. In a fry pan heat 1 tbs olive oil adding leek and sweat 1 minute and add mixture. To have all egg cook lift edges with a spatula and let the egg run into the space. When near finished put some additional parmesan on top, cover handle with alfoil and pop under grill and watch closely while lightly browning the top and the cheese melts. Serve with fresh rocket

 

Sugar Plums

Sugar Plums

Now the Sugar plums, for the smaller children, simply slice open, take out pip and pop them together. The story of the ‘Sugar Plum’ fairy is a must along with the dance from the ‘Nutcracker Suite’  written in 1891-92 by Tchaikovsky. There is a story version on CD for adults and kids also motion picture. The kids will be glued to the story.

RECIPES:

  • Sugar plum Crepes
  • Sugar plum crumble 
  • Sugar plums with mascarpone custard

 

Sugar plum Crepes

Sugar Plum Crepes
Recipe Type: Dessert
Author: Harvest Hub
Ingredients
  • [b]For the Crepes:[/b]
  • 2 tbs butter, melted and cooled slightly (I browned this first, which probably won’t surprise you)
  • 1/2 cup milk (fat level shouldn’t matter, but I use whole)
  • 2 large eggs
  • 1/2 cup all-purpose flour
  • Two pinches of salt
  • Few gratings fresh nutmeg
  • 2 tbs honey
  • [b]For the Plums:[/b]
  • 10 plums, pitted and cut into quarters
  • 1 tbs unsalted butter
  • 1 tbs honey
  • Pinch of ground cinnamon
  • Juice of half a lemon
  • [b]For the Asssembly: [/b]
  • 1 cup ricotta cheese
  • 3 tbs fresh mint leaves
  • Toasted and chopped pistachios or almonds
  • Additional honey, if desired
Instructions
  1. [b]To Make crepes:[/b] In a blender, combine crepe ingredients. Cover with plastic wrap and refrigerate for an hour.
  2. Preheat a crepe pan over medium-high heat. Once heated, brush pan lightly with melted butter or oil. Pour 1/4 cup batter into skillet, swirling it until it evenly coats the bottom and cook, undisturbed, until the bottom is golden and the top is set, about 2 minutes. Carefully flip and cook on other side for 5 to 10 seconds. Transfer wrapper to paper towel covered plate. Continue with remaining batter.
  3. [b]To Prepare filling: [/b]Melt the butter in heavy, large frypan over a moderately high heat. Add the plums and cook them for 2 minutes, tossing them about until they’re warmed through. Add the honey and cinnamon and cook them for 1 minute more. Squeeze the juice of half a lemon over them and transfer to a bowl. Cover the bowl with foil if you’re looking to keep them warm for a while.
  4. [b]
  5. To Assemble:[/b] Lay a crepe on a plate. Dollop a couple spoonfuls of ricotta down middle of crepe. Add a spoonful or two of warm plums. Sprinkle with pistachios and mint, if using. Drizzle with extra honey, if desired. Fold crepe sides over each other, so that they slightly overlap. Garnish with extra mint.

 

Sugar plum crumble 

Sugar plum crumble
Recipe Type: Dessert
Author: Harvest Hub
Need 1kg of sugar plums
Ingredients
  • 150g of plain flour
  • 50g almond meal
  • 150g sugar
  • 50g dark brown sugar
  • 1/2 tsp of ground cinnamon
  • 1/2 tsp of ground cardamom
  • 120g of melted butter
  • 1kg of sugar plums
Instructions
  1. Preheat the oven to 190C.
  2. In a bowl, whisk together 150g of plain flour, 50g almond meal, 100g sugar, 50g dark brown sugar, 1/2 teaspoon each of ground cinnamon and ground cardamom. Slowly drizzle in 120g of melted butter and mix with a fork until it forms small crumbs. Break up any large crumbs so that none is bigger than 1cm. Pit and quarter 1kg of sugar plums and toss in a bowl with 50g of sugar. Spoon the plums into buttered individual ovenproof moulds and sprinkle the crumbs evenly on top.
  3. Bake for 30 minutes until the fruit is bubbling and the crumble is crisp.

 

Sugar plums with mascarpone custard

Sugar plums with mascarpone custard
Recipe Type: Dessert
Author: Harvest Hub
Ingredients
  • 250ml (1 cup) dry marsala wine
  • 1 vanilla bean, split
  • 2 cinnamon sticks
  • 500g small sugar plums (order more)
  • 75g caster sugar
  • 2 tsp arrowroot
  • Mascarpone custard – see recipes below
  • 2 eggs
  • 75g castor sugar
  • 1 tsp cornflour
  • 1 1/2 tsp vanilla extract
  • 250g mascarpone
Instructions
  1. Preheat oven to 180°C.
  2. Place the marsala, vanilla, cinnamon and sugar plums in a baking dish and sprinkle with the sugar. Bake in the oven for 20 minutes then drain juice into a saucepan and place plums in a serving dish. Combine the arrowroot with a little cold water, add to the plum juice, then cook over low heat, stirring until thickened. Pour over the plums and allow to cool.
  3. To make the mascarpone custard:
  4. Place the eggs, sugar, cornflour and vanilla in a bowl and whisk to combine. Place the bowl over a pan of simmering water and beat until thick.
  5. Remove the mixture from the heat and beat over a bowl of iced water until cool. Stir in the mascarpone. Serve with the cooled sugar plums.

 

Dine Below the Line at Macquarie Uni

Dine Below the Line at Macquarie Uni

Dine Below Line Library Staff Macquarie uniLibrary staff at Macquarie Uni get involved in ‘Dine Below the Line’ lunch.

 

What is ‘Dine Below the Line’ with local, fresh produce!

Macquarie University students want to raise awareness about poverty and sustainable food systems. A group do this by hosting or participating in a ‘Dine Below the Line’ event. At these events they learn heaps, meet new people with similar interest in eradicating global poverty but also help raise funds to feed those less fortunate than them.

Library Charity Lunch

The Macquarie student group hosted a youth-led anti-poverty NGO Oaktree ‘Dine Below the Line’ meal event at $2 a head using fresh local produce from Harvest Hub.

We enjoyed some delicious ratatouille pasta and pumpkin and spinach salad, with ingredients supplied by food social enterprise Harvest Hub. Ingredients cost us just $20 – bringing us to less than $2 a head for the lunch. 

In total, we raised $319.28 – more than double our target!! This money will provide much needed funds for anti-poverty NGO Oaktree’s initiatives.”

Recipes:

Ratatouille

Roasted pumpkin salad

 

Ratatouille

Ratatouille
Recipe Type: Casserole
Author: Dine Below the Line
Note: this version is a little more tomato-based than the usual recipe to provide enough liquid for the fettucine
Ingredients
  • 3 Brown onions, sliced
  • 800gms Eggplant, cubed (not skinned)
  • 800gms Green capsicum , seeded & cut
  • 800gms Zucchini, sliced
  • 3kg Cooking tomatoes, roughly cut
  • 4-5 Garlic cloves (crushed)
  • Seasoning (salt & pepper)
  • Dried herbs (e.g. rosemary, thyme, oregano)
  • 30ml Olive oil
  • ½ bunch Basil leaves
  • Water or stock as needed
Instructions
  1. In a large saucepan, sauté the onions in the olive oil over low heat, stirring regularly, for 10 mins or until translucent.
  2. Add the eggplant, capsicum and zucchini and sauté for a further 10 mins, stirring regularly.
  3. Add the cooking tomatoes. garlic, seasoning and dried herbs, stir to mix the ingredients, and cook on medium heat until it bubbles. Reduce heat, add lid and slowly cook for 10-15 minutes, stirring every now and then.
  4. Check if the mixture has enough liquid, and add water or stock if needed.
  5. Cook for another 5-10 minutes or until cooked al dente (i.e. retain some texture – don’t let it go to mush).
  6. Before serving, shred the basil leaves and stir into the ratatouille.
  7. Serve with fettucine and a salad.

 

Roasted pumpkin salad

Roasted pumpkin salad
Recipe Type: Salad
Author: Dine Below the Line
Ingredients
  • 3kg Butternut pumpkin, skinned, seeded and roughly cut
  • 1 Spanish Onion, peeled and thinly sliced
  • 500gms Baby spinach leaves, washed and well-drained
  • Salt, pepper, vinegar & oil
Instructions
  1. Pre-heat grill to High
  2. In a large bowl, mix pumpkin pieces with salt, pepper and olive oil. Spread on baking tray and place in oven, about 5-10 cm below the hot grill. The idea is to blacken part of the pumpkin without over-cooking.
  3. After 10 minutes, turn the pumpkin pieces and put back under the grill. From this point, watch carefully to not over-cook the pumpkin. Remember, they will continue to cook for several minutes after you take them out of the oven.
  4. Let the pumpkin cool down to lukewarm, and then mix with baby spinach leaves in a serving bowl.
  5. At the last minute, sprinkle with dressing of olive oil and balsamic vinegar (or serve separately). Alternatively, you can make a dressing of soy sauce, white vinegar, sugar and chilli.
  6. Bon appetite!

 

 

 

 

 

 

 

Market at Macquarie University- Social Enterprise

Sports & Leisure Centre Saturday Market Macquarie University

Saturday Market encouraging new leadership.

For 3 years a bustling farmers market was run outside the Macquarie Sports and Leisure Centre, 2013 to 2016.

A true Social Enterprise – balancing profit with Social Outcomes.

The market managed to donate almost 50 tonnes of fresh produce to the residents of Ivanhoe housing estate since July 2015 – a massive feat!

The market also provided a great opportunity for Macquarie University students in the Global Leadership Program to get some hands-on experience running a produce market.

And lastly, it provided local growers – from the Hawkesbury and Horsley Park to Wallacia and Leppington – with a chance to showcase their wares.

All good things must come to an end – eventually.   A new project was created for students giving them the opportunity to run their own Fruit & Veg coop.

There are Food Hubs for staff at Macquarie Uni:

  • Sustainability Cottage at Hadenfeld Ave (Tuesdays)
  • Biology department at Eastern Road (Wednesday)
  • Cochlear Hub at University Ave (Wednesday)

for ordering at these Hubs – Simply customise your order online, and pick up from the Hub.  To check it out, visit www.harvesthub.com.au.

 

 

Silverbeet

Silverbeet

Silverbeet

Silverbeet is also known as Chard.

This is one of the greens you should include in meals a couple of times a week. Loaded with folate, fibre, and Manganese which is good for brain and nerve function. It likes the cool of the evening so we will soon be coming to an end with them.

How to Store

They do not like to be near heavy breathers of the ripening hormone-  ethylene so don’t put them near tomatoes, rockmelons, bananas.

Oh, if they wilt pop them into a basin of cold water with ice cubes. Swish and then take out , shake and paper towel dry. They bounce back.

They last, if kept correctly, up to a week. So make sure kept dry. Pop into paper towels then into closed bag.

Recipes

  1. Braised Silverbeet – Acelgas Guisadas  
  2. Swiss Chard cake –  a Lebanese recipe
  3. Swiss chard patties
  4. Turkish Gozleme – like a calzone

Braised Silverbeet – Acelgas Guisadas  

Braised Silverbeet – Acelgas Guisadas
Recipe Type: Braised
Author: Harvest Hub
Serves: 2
Ingredients
  • 2 onions sliced
  • 1 tbs vegetable oil
  • 4 silverbeet stems removed, leaves washed and sliced into ribbons
  • 1/2 cup beef broth
  • salt and freshly
Instructions
  1. Prepare the barbecue. Brush the onions with the oil and grill them, turning often, till they are nearly softened and lightly browned – 8 to 15 min. Heat a large fry pan over high heat. Add in the Swiss chard, onions and the stock. Cook rapidly, stirring frequently, till the chard is wilted and the liquid has evaporated – about 5 min. Season with salt and freshly ground black pepper. Serve at once.

Swiss Chard cake –  a Lebanese recipe

Swiss Chard cake – a Lebanese recipe
Recipe Type: Cake
Author: Harvest Hub
Serves: 4
Ingredients
  • 7-8 large Swiss chard leaves
  • 3/4 cups of medium-grain rice, such as Sushi rice (or Turkish or Egyptian or Italian)
  • 1 ½ cups of Italian parsley, chopped very fine (stems discarded)
  • 3/4 cups of fresh mint
  • 1/1/2 cups of tomatoes, chopped in fine dice
  • 1/2 cup of onion, chopped fine
  • ½ tbs hot paprika (optional)
  • 1/4 cup of pine nuts (optional)
  • 1/3 cup of fresh lemon juice (or more, as needed)
  • 1/4 cup of olive oil
  • salt, pepper, to taste and a dash of allspice and cinnamon
  • tomato peel and extra mint leaves for garnish
Instructions
  1. Preheat oven 190C.
  2. Using a sharp knife, deftly remove the thick chard stalks, putting them aside to use later for the stalks salad. Drop the chard leaves in rapidly boiling water for a few seconds; remove from the water and dry on towels on a flat surface. Fill a pot with salted water (about 4 cups) and bring to a boil; as soon as it boils, drop the rice in the water and cook for 10 minutes or until it is halfway cooked, tender but still firm to the bite; remove and drain well. Sprinkle the spices on the chopped onion and mix well; add the rice to the onion and all the other ingredients.
  3. Take a pan measuring about 22cmX7cm and cover with foil; lay the swiss chard leaves at the bottom of the pan, about 1/3 of them, making sure the leaves are hanging out (to use at the end to fold them over the stuffing). .Place 1/3 of the stuffing mixture on top of the chard leaves. Cover with a few chard leaves. Place 1/2 of the remaining stuffing over the leaves. Cover with the remaining leaves. Place the remaining stuffing and cover with the leaves hanging on the sides. Pour a small cup of water on top. Cover the pan with foil and bake for about one hour. Remove and cool on the counter and then store in the fridge; serve at room temperature. It will keep for one week refrigerated

Swiss chard patties

Swiss chard patties
Recipe Type: Patties
Author: Harvest Hub
Serves: 2
Ingredients
  • 1/2 cup cooked Swiss chard, chopped
  • 1 cup bread crumbs
  • 1/4 cup Parmesan cheese
  • 1 egg, slightly beaten
  • Salt and pepper to taste
  • 1 cup olive or cooking oil
Instructions
  1. Drain chopped cooked chard well. Mix thoroughly with crumbs and cheese. Add egg and seasonings. Shape into patties about 1.5cm thick. Fry in hot oil until golden brown on both sides.

Turkish Gozleme – like a calzone

Turkish Gozleme – like a calzone
Recipe Type: Pastry
Author: Harvest Hub
Serves: 2
Ingredients
  • 2 cups plain flour
  • ½ sachet dried yeast
  • olive oil
  • 4 leaves silverbeet
  • 200g Minced Steak (leave out for vegetarian version)
  • 1 tbs Taco Seasoning mix
  • 100g feta cheese
  • Dried chilli flakes
  • ½ Lemon
Instructions
  1. In a medium bowl combine floor and yeast with a pinch of salt. Add tepid water a small amount at a time mixing until a soft dough has been produced. Remove from bowl and kneed on a floured surface until dough is smooth and elastic. Wash and dry bowl, put 1tbls of oil in the bottom to stop dough sticking, return the dough to the bowl, cover bowl with cling film and leave in a warm place for 1 hour or until dough has doubled in size. Whilst dough is rising, chop enough silver beet leaves for 1-2 cups. Wilt in a non stick pan with a small amount of water (1-2 mins). Remove from pan and cool.
  2. Brown minced steak in a fry pan with a small amount of olive oil. Add 1 tbs of Taco seasoning mix. Fry briefly, then add .1/4 cup of water. Cook until the meat is fairly dry again. Remove from pan and cool.
  3. When dough has risen, kneed briefly again and roll out until thin and round. Place enough of the wilted silverbeet to create a single layer over half the dough. Sprinkle with cooked mince meat and crumble fetta over the meat and silver beet. Sprinke with dried chilli flakes to taste. Fold the dough over and seal edge by pressing together. Heat fry pan, add 1 tbs of Olive Oil. Place gozleme in pan and cook until brown on one side and turn over. Cut into wedges using a knife or pizza cutter. Place on a plate and squeeze lemon over the top. Serve.

 

 

 

Farm Recipes Week 1738

Farm Recipes 1738

Farm Recipes Week 1738

  1. Cauliflower Leek Soup – Cauliflower grown in Freemans Reach & Leek Peats Ridge, NSW
  2. Thai chicken pizza – Snowpeas from Kemps Creek
  3. Spicy Warm Nadine Potato Salad – Potato from South Australia
  4. Eggplant and Potato – Eggplant from Queensland
  5. Cauliflower pancakes – grown in Freemans Reach
  6. Phul Gobi with Capsicum

 

1.Cauliflower Leek Soup

Cauliflower Leek Soup
Recipe Type: Soup
Author: Harvest Hub
Serves: 4
Ingredients
  • 1 tbs extra virgin olive oil
  • 1 onion, chopped
  • 1 clove garlic, mashed
  • 1 pinch of chili powder
  • 1 cauliflower, chopped
  • 2 leeks, sliced
  • 4 cups water
  • 1/2 to 1 lemon, juice
  • fresh thyme
  • sea salt & pepper
  • roasted almonds, roughly sliced
Instructions
  1. Add olive oil to a pot over medium-high heat. Stir in the onion, garlic and chili and cook until the onions soften. Add cauliflower and leek and let it fry for a couple of minutes. Add water and let it boil and then lower the heat and let it simmer until the vegetables are soften. Pour half of the water into a bowl and set aside. Use a hand blender to puree the soup. Stir in lemon juice and peel, thyme, salt and pepper. If the soup is too thick add some of the water.
  2. Pour into bowls or cups and serve with fresh thyme, lemon peel or juice and roasted almonds.

 

2.Thai chicken pizza

 

Thai chicken pizza
Recipe Type: Pizza
Author: Harvest Hub
Serves: 2-3
Ingredients
  • 2 tsp olive oil
  • 500g chicken tenderloins, cut into thin strips
  • 160ml satay sauce
  • 2 x 30cm pizza bases
  • 150g snowpeas, cut into thin strips
  • 1 red onion, halved, thinly sliced
  • 130g Greek-style natural yoghurt
  • 2 tbs mango chutney
  • 1/2 cup roasted unsalted cashews, roughly chopped
  • 1 large red chilli, finely chopped
Instructions
  1. Preheat oven to 230°C. Place two oven trays in the oven.
  2. Heat the oil in a frying pan over a medium heat. Add the chicken and cook for 2-3 minutes or until browned. Set aside for 5 minutes. Toss the chicken and half the satay sauce together.
  3. Spread the remaining satay sauce over the pizza bases. Top with chicken, snowpeas and onion.
  4. Place the pizzas on preheated trays and bake for 12-15 minutes or until base is crisp and heated through. Combine yoghurt and chutney. Top with cashews and chilli. Serve with the yoghurt mixture.

 

3.Spicy Warm Nadine Potato Salad

 

Spicy Warm Nadine Potato Salad
Recipe Type: Salad
Author: Harvest Hub
Serves: 2
Ingredients
  • 2-3 Nadine potatoes, peeled and cut into slices about 1cm thick
  • 3 tbs olive oil, quite green and rough
  • 1 tbs coriander, chopped
  • sea salt and freshly ground black pepper
  • pinch of paprika
  • 1⁄2 tsp cumin seeds
  • [b]To serve: [/b]
  • olive oil for frying
  • 2 or more flour tortillas
  • feta cheese
  • harissa
Instructions
  1. Boil the potatoes in plenty of salted water until they are very soft: almost, but not quite, to breaking point. Drain well. Put them in a bowl and pour over the olive oil, add the coriander and season with salt and pepper. Mix very gently. Lay the potato slices flat on a plate and pour the olive dressing they were just mixed in on top. Sprinkle with paprika. Toast the cumin seeds for a few seconds in a dry frying pan and let them be your finishing touch.
  2. [b]To serve: [/b]make a quick imitation of a real Arabic bread – melawah – that is difficult to find and notoriously difficult to make (or so I have always been told). Heat a little olive oil in a frying pan and fry the tortillas for about 30 seconds on either side. Serve with the feta cheese and harissa.

 

4.Eggplant and Potato  

Eggplant and Potato
Recipe Type: Rice
Author: Harvest Hub
Serves: 2-3
Ingredients
  • 4 tbs olive oil
  • 1/2 tsp whole black mustard seeds
  • 1 cup peeled diced potatoes 1cm cubes
  • 1 cup diced eggplant 1 cm cubes
  • 1 1/2 tsp ground coriander seeds
  • 1 tsp ground cumin seeds
  • 1/4 tsp ground turmeric
  • 1/4 tsp cayenne
  • 1/2 tsp salt
  • 3 tbs water
  • 1 tsp continental parsley
Instructions
  1. Put rice on.
  2. Heat the oil in a fry pan over a medium-high flame or use a wok. When hot, put in the mustard seeds. As soon as the mustard seeds begin to pop put in the potatoes and eggplant. Stir once. Now put in the coriander, cumin, turmeric, cayenne, and salt. Stir and fry for about a minute. Add 3 tablespoons water, cover immediately with a tight-fitting lid, turn heat to low and simmer
  3. gently 10 to 15 minutes or until potatoes are tender. Stir every now and then. Add another tablespoon of water as seeds stick to bottom of pan. Garnish with parsley.

 

5.Cauliflower pancakes

 

Cauliflower pancakes
Recipe Type: Pancakes
Author: Harvest Hub
Ingredients
  • 1/2 cauliflower
  • 4 tbs olive oil
  • 2 tbs chickpea flour * see note below
  • 150g (1 cup) self-raising flour
  • 1 ts salt
  • 2 ts ground cumin
  • 2 ts ground coriander
  • 2 tbs chopped coriander
  • 180ml milk
  • 1 egg
  • Olive oil or ghee for cooking
  • Sour cream and chopped chives to serve
Instructions
  1. Preheat oven to 180C
  2. Break cauliflower into very small pieces, toss with olive oil and roast in preheated oven until tender, approx 20 minutes.
  3. Prepare batter by beating together chickpea flour, flour, salt, cumin, coriander, coriander, milk and egg. Add cauliflower to batter and stir to combine. Heat a heavy-based pan over medium heat. Add oil or ghee and spoonfuls of batter. Cook for 2–3 minutes on each side until golden brown. Serve cauliflower pancakes with sour cream and chives. Salad or stir-fry vegetables.
  4. *Chick pea flour is made from chana dal also known as chana, gram, dal, pea and besan flour. It is popular in Italian cuisine and available from well-stocked Italian shops and goes by the name farina di ceci. Plain flour would work as a substitute, but not have the nutty flavor of chick pea flour.

 

  1. Phul Gobi with Capsicum

 

Phul Gobi with Capsicum
Recipe Type: Curry
Author: Harvest Hub
Serves: 4
Ingredients
  • 3 tbs olive oil
  • 1 onion, sliced
  • Use the Vegetable Curry Master mix or (3 Tomatoes, 3 cloves Garlic, 2cm Ginger, Salt, 1 Onion, ½ tsp Turmeric, fresh Coriander, ½ tsp Garam Masala)
  • ½ cauliflower, in florets
  • Salt to taste
  • 2 green chillies, seeded
  • 2 red capsicum, cut into strips (Harvest Hub in bag this week)
  • Basmati rice
Instructions
  1. In a frypan heat the olive oil, add the onion and fry until soft ‘sweat the onions’. Add the Vegetable Curry Master mix (or ingredients bracket) and cook for 2 to 3 minutes then add cauliflower. Salt to taste and cook for 10 minutes.
  2. Then add chillies and capsicum and cook a further 5 minutes.
  3. Serve with Harvest Hub rice
  1. Phul Gobi with Capsicum

Buk Choi

Buk Choi

Grown in Leppington by the Chong family.

Buk Choi Recipes

  1. Grilled Baby Buk Choi
  2. Buk Choi Salad (quick easy noodle with a difference) Great student dish.
  3. Chicken satay with peanut sauce and buk choi

Baby Buk Choi

 

 

 

 

 

 

 

 

 

 

Grilled Baby Buk Choi

Grilled Baby Buk Choi
Recipe Type: Grill
Author: Harvest Hub
Ingredients
  • 2 heads of baby buk choi
  • 1 tbs fresh squeezed lemon or orange juice
  • 1/3 cup extra virgin olive oil
  • 1 cloves garlic, thinly sliced (not minced)
  • 1 tbs fresh herbs of your choosing, such as dill or sage, finely chopped
  • Salt and pepper
  • ½ tbs balsamic vinegar or soy sauce
  • Handful of pine nuts or chopped walnuts
  • Romano cheese, grated
Instructions
  1. Preheat Grill on medium.
  2. Slice heads of baby buk choi in half length-wise (leaves to stem). Soak in cool water for 10 minutes to perk them up and remove any grit hidden inside. While heads soak, heat olive oil in small frying pan. Add thinly sliced garlic and stir until just golden brown (about 1 minute). With a slotted spoon, remove garlic to a paper towel and take pan off heat.
  3. Take baby buk choi out of water and gently shake/pat dry. Slice off upper dark green parts of the leaves from the lighter heads. Coarsely chop leaves and set to the side. Brush both sides of heads with garlic-infused oil. Place with cut side up and sprinkle with lemon/orange juice, salt and pepper and herbs.
  4. Place seasoned heads on pre-heated grill with cut side down and not too close. Grill for 5 minutes. Remove and turn heads over. There should be a nice golden colour starting to appear. Drizzle balsamic vinegar or soy sauce over cut sides of heads. Cook again for 5 minutes. Remove from grill when fork-tender.
  5. At the stove heat up the remaining oil in the small fry pan. When hot, add pine nuts or walnuts and toast slightly for a minute or two. Add chopped baby buk choi leaves and salt and pepper.
  6. Stir constantly until wilted, but still very green (about 2 minutes). Remove from heat and toss in fresh herbs if desired.
  7. To plate up, put heads on plate and top with leaves, nuts and a sprinkle of cheese. Add more balsamic vinegar or soy sauce if desired.

 

Buk Choi Salad (quick easy noodle with a difference) Great student dish.

Buk Choi Salad
Recipe Type: Salad
Author: Harvest Hub
Ingredients
  • 1 medium head buk choi, steamed then diced
  • 1 bunch spring onions, chopped
  • 5 tbs olive oil
  • 3 tsp lemon juice
  • 90g packet Chinese instant noodles
  • Soy sauce
  • 60g blanched slivered almonds
  • 2 tbs sesame seeds, toasted
Instructions
  1. In a bowl whisk together the olive oil, lemon juice and noodle with dash of soy. Refrigerate until chilled. Break noodles into small pieces and combine with almonds and sesame seeds. Lightly steam the buk choi for 3 minutes then cool and dice.
  2. Before serving, combine the buk choi and noodle mixtures. Add dressing and toss to coat.

 

Chicken satay with peanut sauce and buk choi

Chicken satay with peanut sauce and buk choi
Recipe Type: Satay
Author: Harvest Hub
Ingredients
  • [b]Chicken satay:[/b]
  • 2 tsp curry powder
  • 2 garlic cloves, crushed
  • 1 tsp ginger, grated
  • 125ml coconut milk
  • 600g chicken thigh fillets, cut into 1cm
  • Olive oil to brush chicken
  • 2-3 buk choi with leaves separated
  • Jasmine rice, steamed
  • [b]Peanut sauce:[/b]
  • 1 tsp peanut oil
  • 2 garlic cloves, chopped
  • 2 shallots, chopped
  • 125g crunchy peanut butter or substitute cashew nut butter
  • 1 tbs fish sauce
  • 1 tbs lime juice
  • 1 tsp brown sugar
  • 125ml coconut milk
  • [b]To prepare Vegetables:[/b]
  • 1 carrot, thinly sliced
  • 1 onion, thinly sliced
  • 3 spring onions, sliced
  • Coriander, use scissors and cut
  • 1 garlic clove, crushed
Instructions
  1. To make the Chicken satay:
  2. In a bowl mix curry powder, garlic, ginger and coconut milk. Then add chicken coating it in the mixture. Cover with cling wrap and refrigerate 2 hours. Soak 12 wooden skewers in water for 30 minutes to stop them from burning.
  3. To make the peanut sauce: In a small saucepan heat the peanut oil adding the garlic, shallots and sauté. Stir in peanut butter, dish sauce, lime juice, sugar and coconut milk. Add 125ml of water. Stir for 5 minutes and keep warm.
  4. To make stir fry vegetables: Heat wok and put oil in. put in hard vegetables first such as carrots, onions, shallots, coriander, garlic and fry. Add sauce last and serve.
  5. Take the skewers and thread the chicken. Heat a frypan with a little oil and cook skewers 4 minutes each side.

 

 

English Spinach

English Spinach

English Spinach

 

 

 

 

 

 

 

 

 

 

Recipes

  1. Fresh Spinach with Sesame Seeds   – Side dish
  2. Ricotta Spinach Gnocchi with carrot sauce
  3. Fillet of sea bream roasted with shredded English spinach and pumpkin

Fresh Spinach with Sesame Seeds  

Fresh Spinach with Sesame Seeds
Recipe Type: Side Dish
Author: Harvest Hub
Serves: 2
Ingredients
  • 3 – 4 leaves English Spinach chopped OR 150g baby spinach
  • 1/2 clove garlic, minced
  • 1/2 tbs canola oil or peanut oil
  • 1 tsp sesame oil
  • 1/2 tbs toasted sesame seeds
Instructions
  1. Heat the canola or peanut oil in a wok or a large sauté pan over medium heat, and sauté the garlic for 20 seconds; do not let it get brown. Add spinach and toss lightly with tongs, so that all pieces cook evenly.
  2. When spinach is lightly wilted, remove from heat, drizzle with sesame oil and toss. Add sesame seeds and toss again. Serve hot, warm, or at room temperature.

 

Ricotta Spinach Gnocchi with carrot sauce

Ricotta Spinach Gnocchi with carrot sauce
Recipe Type: Gnocchi
Author: Harvest Hub
Serves: 4
Ingredients
  • 2 potatoes
  • 20 English spinach leaves, chopped
  • 300g reduced-fat ricotta cheese
  • 2 cups plain flour
  • [b]To make carrot sauce:[/b]
  • 2 tsp butter or margarine
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 cups water
  • 1 stock of vegetable cube, crumbled
  • 2 tsp tomato paste
  • 2 tsp cornflour
  • 4 tsp water, extra
Instructions
  1. To make Gnocchi:
  2. Steam potato until soft and press through a sieve into a bowl. Add spinach and cheese to bowl and mix.
  3. Knead flour ¼ cup at a time. Knead dough on lightly floured board and dhape into small balls. Place a ball of mixture into pam of habe and press with floured prongs of fork. Repeat with other balls of dough.
  4. To a pan of boiling water add gnocchi and boil for 2 minutes then drain, keep warm.
  5. To make carrot sauce:
  6. In a fry pan heat butter and add in onion and cook until soft. Add carrot, water, stock cube and tomato paste. Bring to boil and cover whilst simmering. When soft take off and blend in processor. Return to clean pan and stir in blended cornflour and extra water. Stir until boils. Pour over gnocchi and serve.

 

Fillet of sea bream roasted with shredded English spinach and pumpkin

Fillet of sea bream roasted with shredded English spinach and pumpkin
Recipe Type: Fish
Author: Harvest Hub
Serves: 2
Ingredients
  • 240g Fillet of sea bream g.120g per person
  • 100g English Spinach, shredded
  • 150g Pumpkin flesh, diced
  • 1 clove garlic
  • 1onion, sliced
  • 1 tbs soy sauce
  • 1 tbs olive oil
  • Fresh ground salt and pepper
Instructions
  1. Season the sea bream fillet, brown in a pan with a drop of olive oil for around three minutes, then keep warm. In a fry pan sautee the diced pumpkin and onion, season with salt and pepper.
  2. In a blender make a sauce by putting in olive oil, the soy sauce and the clove of garlic. Blend.
  3. Dress the fillet of sea bream with the sauce placed on a serving plate with the pumpkin, onion and spinach leaves and serve immediately.