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.
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.
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
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.
Add the salt and black pepper and toss well. Scatter the nuts or seeds. Serve with parmesan cheese on top.
Hint: Avoid soaking the salad so keep the dressing for adding separately.
Preheat oven to 200°C. Grease a 30cm round pizza tray.
Place base on prepared tray. If Using fresh dough roll dough into a 30cm round. Place on prepared tray. In a food processor put ½ tbs oil, rocket, cashews and parmesan and blend.
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.
Top with rocket and serve
To make Pizza dough
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.
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.
In a bowl crack eggs then beat adding rocket leaves and parmesan. Season with salt and pepper. Turn on grill high heat.
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
Shane’s eggs – Hidden Valley eggs in Wherrol Flat, Wingham
Shane and Brooke’s has 500 hens which are free to roam, and lay the most beautiful eggs. He has converted caravans into Chicken Pensions and moves them about the fields as needed. They go in at night and locked up safely. This does wonders for fertilising his soils. Chook poo is at a premium as most growers want to use it as it is the very best for fertilising.
Okay about his eggs. For starters, you will have some difficulty cracking them – some pretty strong shell!
Then, when you let the egg out, you will see a beautiful orange-yellow egg yolk. The eggwhite is thick, indicating it’s very fresh indeed.
Then, after cooking it – boil, poach, fry, scramble – you taste it and ahhh: you realise that’s how your backyard eggs should taste. Incredible.
freshly cracked pepper and grated parmesan, to serve
Heat 3 tablespoons of extra virgin olive oil in a saucepan and lightly fry a diced onion, a minced clove of garlic, a few capers and 3 anchovy fillets for 3-4 minutes until the anchovies have dissolved. The anchovy are for flavour if you wish to replace use some fish sauce to taste. Start slowly with 1 tbs and then add.
Wash and core one red and one yellow capsicum. Cut each into strips 1cm wide, top to bottom, then cut these in half. Add to the saucepan with 6-8 green olives, pitted and chopped. Turn up the heat and fry for 5 minutes, stirring constantly until the capsicum has softened.
Add a chopped, large ripe tomato, half a cup of fresh basil leaves and a good couple of pinches of salt and simmer for 10 minutes. Once cooked it will keep in the fridge for three or four days.
Cook 250g of good quality spaghetti, toss the re-heated sauce through the pasta and serve with freshly cracked pepper and plenty of grated parmesan. Garnish with rocket.
Roast pumpkin & ricotta lasagna with walnut & sage butter sauce – Pumpkin grown in Maitland
1 kg Jap pumpkin, peeled & cut into pieces (soften in microwave for 5 mins high, let cool then peel)
2-3 cloves of garlic
50gm gorgonzola cheese Subsitutes: Stilton, any blue veined cheese, goat cheese
1 cup of grana padano (an Italian cheese) Subsitute: parmesan or romano
125gm natural yogurt
Dried chilli flakes
Freshly grated nutmeg
A bunch of fresh sage leaves (replace basil
Fresh lasagna sheets
140 g butter
125 g chopped walnuts
Preheat the oven to 200C.
Place the chopped pumpkin and whole cloves of garlic in a baking tray and drizzle with olive oil. Sprinkle with dried chilli flakes and season with sea salt and freshly ground pepper and nutmeg. Roast for 30 minutes or until the pumpkin is tender. Allow to cool slightly.
Puree pumpkin and garlic in the food processor with half of the chopped sage and then set aside. Clean food processor and then blend the ricotta, yogurt, gorgonzola, grana padano and eggs. Season with sea salt and freshly ground pepper.
Walnut & sage butter sauce. Over a medium heat gently heat the butter, chopped walnuts and fresh sage leaves until the butter starts to foam. Drizzle a little of the walnut and sage butter sauce over individual serves of lasagna. Add extra grana padano if desired and serve immediately.
Lightly oil a lasagna tray and then lay a layer of fresh lasagna sheets over the base and spread with half the pumpkin. Add another layer of lasagne sheets and spread with half the ricotta mix. Repeat process and sprinkle the final layer of ricotta mix with extra grana padano. Cover lasagne with foil and bake for 40 minutes. Then uncover and bake for a further 10 minutes until golden.
Individual Silverbeet Frittatas – Silverbeet grown in Horsley park
Preheat the oven to 180C. Line 6 large muffin cups with non-stick baking paper.
Steam sweet potato until cooked, not too soft. Pull the green leafy part from the silverbeet stems. Wash and shake dry, then microwave or saute until wilted. Cool, squeeze out the water, and chop.
Mix the ricotta, feta and eggs with electric beaters. Stir in the remaining ingredients. Divide between the muffin tins, and bake for 30 minutes. Serve at room temperature with salad or baked vegetables. Great picnic food too.
Cheese roulade with sweet potato and carrot – Sweet potato grown in Bundaberg & carrots in Robinvale.
Chop peeled vegetables and steam until tender then puree. Mix in butter and cream. Season with salt/pepper and nutmeg.
To make the Coating:
Cook onion and butter in a fypan until soft. Remove from pan to a bowl and mix with herbs, crumbs and season with salt/pepper. Let cool.Line the base of a Swiss roll tin with non-stick paper and scatter the onion and crumb coating mix over it.
To make the Roulade:
Melt butter, add flour and fry in a pan for a minute. Add milk and stir until it comes to the boil. Remove and let it cool. Add cheeses and egg yolk season well.Beat egg whites until stiff. Hint: leave eggs out of fridge to warm up before whipping.
Fold through, then spread evenly over the coating onion and crumb base – it is a thin layer.
Bake for 15-20 minutes. When cool place a presentation plate over it and turn upside down so the roulade drops onto the plate. Peel off base paper. Spread the creamed filling on top. Roll roulade from the long edge. Serve cold or warm with salad.
This uses wheat gluten or known as gluten flour (mostly protein) which should only be used as an additive and where the starch and bran have been removed. Bread flour, on the other hand is high in gluten.
Author: Harvest Hub
Recipe type: Meal
2¼ cups wheat gluten (super-powered flour that is all gluten and very little starch.)
Substitute for wheat gluten (Bread flour or Try ‘No egg’ as a binder which has potato and tapioca flour)
½ cup yeast flakes
¼ cup chickpea flour
2 tbs Veggie Seasoning
¼ cabbage, shredded finely
2 tbs onion, chopped
1 to 2 tbs fennel seed, ground
2 tsp black peppercorns, freshly ground
2 tsp paprika, ground
1 tsp chili flakes,
½ tsp oregano, fresh or dried
1 tsp salt
⅛ tsp allspice, ground
2 cups water (add more if too dry)
6 cloves garlic, minced
2 tbs olive oil
2 tbs soy sauce
In a large bowl, mix together all of the dry ingredients.
Then in another bowl whisk together the water, vinegar, garlic, olive oil and soy sauce and using a fork, gently stir into the other bowl with the dry ingredients.
Shape ½ cup of this dough into a log and place on piece of aluminum foil and roll up, twisting ends. Place in the fridge overnight or for 30 minutes minimum.
After 30 minutes boil a saucepan of water and place a bamboo steamer on it. Put the sausages over the steamer for 30 minutes. Take the sausages out and cool. Remove from foil, slice and serve with mash potato and vegetables.
Stir-fried Noodle and Choi Sum with optional fish/meat of choice
Optional: • A meat/fish of choice. Try ⅔ pork chops, thinly sliced Condiment: • ½ cup rice vinegar • ½ tsp sugar • Either green capsicum, finely sliced or 1 jalapeno pepper, sliced Place rice vinegar, sugar and capsicum/jalapeno pepper in a small bowl, stir.
Author: Harvest Hub
Recipe type: Stir Fry
½ package rice noodles or Hokkein Noodles (Harvest Hub)
4 tbs olive oil
2 eggs, lightly beaten
6 garlic cloves, minced
1 tbs light soy sauce
1 tbs fish sauce
2 cups Choi Sum
A dash dark soy sauce, optional
4 stalks of shallots, sliced diagonally, about ½ cup
4 lime wedges, to garnish
Soak noodles in hot water until softened, about 5 minutes; drain and set aside.
Heat 2 tablespoons olive oil in a wok. Beat two eggs in a bowl and then pour them into the wok. Tilt the wok so the egg will spread to make a thin omelette. Cook for one minute and flip once. Place on the cutting board and shred; set aside.
Heat wok on high heat and add 2 tablespoons canola oil and garlic. When garlic is yellow, stir in pork, light soy sauce, and fish sauce and cook until the pork is cooked. Stir in Choi Sum, cook for 30 seconds, and then stir in noodles. When the noodles are cooked, stir in green onion and shredded omelette; remove and serve with lime wedges and condiment below.
Line a tart tin with pastry, prick base and chill for 10 minutes. Line the pastry with baking paper, cover with dried beans and blind bake for 15 minutes. Remove beans and paper and cook for a further 10 minutes, allow to cool. Reduce the oven to 160C fan forced.
Meanwhile heat olive oil and butter in a large frying pan, cook shallots and garlic until soft, then set aside. In the same pan cook the kale until wilted, then deglaze with verjuice.
In a food processor combine cooked shallots and half the cooked kale to a puree.
In a large bowl combine kale puree with remaining cooked kale, currants, pine nuts and lemon, stirring until well combined. In a small jug whisk together the cream, eggs, salt and pepper. Add to the kale mixture, stirring to combine.
Carefully pour the kale mixture into the prepared pastry case and bake in prepared oven for 35-40 minutes. Serve.
Chop all the butter into small cubes. Weigh flour and put into mixer. Blend flour and butter until it resembles a large breadcrumb consistency. Add sour cream gradually.
Turn onto a floured bench and pull together with your hands into a rectangle shape. Wrap in plastic wrap and chill for at least 20 minutes before rolling out and lining your tin.
Blind bake at 200C for 12 minutes (put baking paper on top cover with rice). Remove the paper and weights and bake for a further 5 minutes.
NOTE: Check consistency before adding all of the sour cream and do not add all if it is not needed.
6 potatoes, peeled and cut into slices about 1cm thick
3 tbs olive oil, quite green and rough
1 tbs basil, chopped
sea salt and freshly ground black pepper
pinch of paprika
1⁄2 tsp cumin seeds
olive oil for frying
2 or more flour tortillas
harissa (hot chilli sauce)
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 basil 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.
Make a quick imitation of a real Arabic bread – melawah – so 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.
400g Brushed potatoes, peeled and diced 2cm squares
1 -2 onions, sliced
oil, for brushing
1 broccoli, cut into slices
1 zucchini, cut into thin rounds
freshly-ground black pepper
½ tsp dried Italian herbs (basil, oregano or marjoram)
2 tbs grated parmesan cheese
Preheat oven 180C.
Brush a 20cm pie plate or tin with a little oil to prevent sticking.
Place potatoes and onion in a layer over the base. Cover with foil and bake for 30 minutes or until just soft or for a quicker result stir-fry 2-3 minutes in a frypan. Arrange broccoli and zucchini over potato. Beat eggs lightly and pour over vegetables. Season with pepper and herbs, sprinkle cheese over.
Bake uncovered for 20-25 minutes or until just set. Allow to cool for 5 minutes before cutting into quarters. Serve with a green salad.
These would have to be the most amazing onions we’ve ever tasted. If Tony Abbott had put his teeth into one of these, we would have understood: they are so sweet, you can eat them raw. Hence the salad onion tag (even though they look more like regular brown onions).
So by all means: slice them up and generously sprinkle them over any salad.
Equally, they taste beautiful when cooked: think caramelised onion, onion and leek quiche or frittata, or onion and leek soup.
See all about onion – but steer clear of the deep-fried option, as a large version delivers 2500 calories – pretty well the daily intake of an average adult. More fat than 67 strips of bacon… Ough!
Bring a small saucepan of water to the boil and add the potatoes. Cook until potatoes are tender but still firm to the bite. Drain and set aside.
Heat 2 tablespoons of the oil in frypan over medium heat. Add the onion and cook, stirring, for 2 to 3 minutes. Add the pancetta, capsicum and potatoes. Cook until the pancetta, potatoes and onion are lightly golden. With a slotted spoon, scoop up the mixture and place it in a bowl to cool. Stir the cooled mixture into the eggs, season with salt and stir in the Parmigiano.
Put the frypan back on medium heat and add the remaining olive oil, if needed. When the oil is very hot, add the egg mixture. Cook until the bottom of the frittata is golden and the top begins to solidify, 4 to 5 minutes.
Place a large, flat plate over the frypan and turn the frittata onto the plate. Slide the frittata back into the frypan and cook the other side. Cook until the bottom is lightly browned, 2 to 3 minutes. Slide the frittata onto a serving dish and serve warm or at room temperature.
Another way to finish the frittata is to turn on the grill. Put alfoil over the handle of the frypan. Then pop the frittata under the grill for a few minutes until the top is set. This method you do not need to flip the frittata. Watch it carefully though or it might burn.