Pineapple & Red Cabbage recipes

Pineapple and red cabbage

Pineapple & Red Cabbage recipes

Locally grown red cabbage in Horsley park teamed up with pineapple from Queensland.

Here are some recipes that are great for summer.

  • Red Cabbage Slaw with pineapple
  • Fish tacos with spicy pineapple salsa and red cabbage slaw
  • Stir Fry Red cabbage Salad
  • Sri Lankan Savoury Red Cabbage & Pineapple Curry

 

Red Cabbage Slaw with pineapple

Red Cabbage Slaw with pineapple
 
Author:
Recipe type: Salad
Serves: 6
Ingredients
  • For Slaw:
  • ½ red cabbage, shred
  • ½ pineapple, chop
  • 1 onion, thinly slice longwise
  • 2 carrots, shred
  • Fresh herb like cilantro, basil or English Parsley, finely chopped
  • For Dressing:
  • 1 tbs olive oil
  • ⅓ cup red or white wine vinegar
  • 2 tbs orange or apple juice
  • 1 to 2 chilli, deseed (use gloves as the seeds burn) and chop. Try hot green or red long.
  • 1 tsp Hidden Valley honey
  • ¼ tsp cumin seeds, toast up in a pan then crush
  • Pinch of salt to taste
Instructions
  1. In a put in a bowl slaw ingredients and mix.
  2. In a bottle put in dressing and shake. Then pour over slaw and toss through.
  3. Cover with bees wax cover or lid and into fridge for 4 hours. Serve.

Fish tacos with spicy pineapple salsa and red cabbage slaw
Fish tacos with spicy pineapple salsa and red cabbage slaw
 
Author:
Recipe type: Tacos
Ingredients
  • 8 corn tortillas, warmed.
  • Red cabbage slaw (see recipe below)
  • Spicy pineapple salsa (see recipe below)
  • 1 avocado, halved, pitted, peeled and sliced
  • 4 pieces mild white fish
  • For red cabbage slaw:
  • ½ red cabbage, finely sliced
  • 1 cup cilantro leaves
  • ⅓ red onion, thinly sliced
  • 4 tbs apple cider vinegar
  • 2 tbs honey
  • 2 tbs lemon or lime juice
  • 2 tbs canola oil
  • For spicy pineapple salsa
  • ½ pineapple chopped and left in its own juice
  • 1 cup cilantro leaves, lightly packed
  • 2 tbs fresh lemon or lime juice
  • 3 tbs rice wine vinegar
  • Any hot sauce, to taste (optional)
Instructions
  1. Coat fish in a little oil. Season with salt, pepper, paprika and cayenne, to taste. Just before you are ready to eat, grill the fish for about 8 minutes until just cooked.
  2. To make Red Cabbage Slaw:
  3. Place sliced cabbage, cilantro leaves and sliced red onion in a large bowl. Mix vinegar, honey and lime juice in a small bowl. While whisking quickly, add canola oil to vinegar mixture. Add to coleslaw and mix thoroughly. Spicy pineapple salsa – this recipe calls for more than you’ll need for the tacos. The rest makes a refreshing tropical dip when served with tortilla chips.
  4. To make Spicy pineapple salsa:
  5. Place all ingredients in food processor and blend.
  6. Serve fish with warmed tortillas, pineapple salsa, avocado slices and red cabbage slaw.

Stir Fry Red cabbage Salad
Stir Fry Red cabbage Salad
 
Author:
Recipe type: Stir Fry
Ingredients
  • ½ Red cabbage, finely sliced
  • ¼ red capsicum, finely chopped
  • ¼ green capsicum ,finely chopped
  • 1 carrot shredded
  • 1 zucchini shredded (optional)
  • 1 green leaf, finely shredded (optional) This can be anything like Chinese Broccoli, spinach, silverbeet.
  • 3 shallots, chopped
  • ½ pineapple chopped.
  • To make dressing:
  • 2 tbs Ketjap Manis (sweet soy sauce)
  • 1 tbs olive oil
  • 1 clove garlic, crushed
  • 1 tsp raw sugar (or honey)
Instructions
  1. Place dressing in a jar and shake. Toss all the above ingredients and dressing in a large bowl.
  2. Place on onto BBQ plate and keep tossing until cooked to preference (5-10 min). Alternatively, can be cooked in a wok.

Sri Lankan Savoury Red Cabbage & Pineapple Curry
Sri Lankan Savoury Red Cabbage & Pineapple Curry
 
Author:
Recipe type: Curry
Serves: 4
Ingredients
  • 1 – 2 clove of garlic, chopped
  • 1 cinnamon stick
  • 1 onion, diced
  • ½ red cabbage, diced
  • 2 cups of fresh pineapple, diced
  • 4 tbs curry powder
  • 2 tsp mustard seeds
  • 1 - 2 tins low-fat coconut milk
  • 2 tbs sunflower oil
  • 1 tbs sugar
  • 1tbs salt
Instructions
  1. Heat oil in a pan or big pot and gently roast garlic, cinnamon stick, chopped onion 5 minutes. Add diced pineapple and sear for 1 minute.
  2. Add salt, curry powder, mustard seed and sugar. Add red cabbage then reduce heat and gently cook for 5 minutes.
  3. Add coconut milk and heat until boiling. Serve with rice and/or Indian Naan bread and vegetables.

 

 

 

Sugar Snaps

Sugar Snaps

Sugar Snaps

The whole pod is eaten and great fibre. Crunchy and fabulous raw or quickly fried.

 

Recipes

Sugar snap peas with stir-fried meat (chicken breast, pork tenderloin, fish cod)

Sugar snap, buk choi and carrot stir fry

 

Sugar snap peas with stir-fried meat

Sugar snap peas with stir-fried meat
 
Author:
Recipe type: Stir Fry
Serves: 4
Ingredients
  • 200g sugar snap peas
  • 1 onion
  • 500 grams meat
  • 2 tbsp oil
  • Salt to taste
  • 2 tsp minced fresh ginger or powder
  • ¼ tsp red pepper or chilli
Instructions
  1. String the peas and cook in a large pot of boiling salted water until tender, 5 minutes. Drain.
  2. Chop onion.
  3. Cut meat into 4cm slices. Cut each slice into thin strips.
  4. Heat 1 tablespoon oil in a wok or large fry pan over medium-high heat.
  5. Add the chopped onion and 1 teaspoon salt.
  6. Cook, stirring until softened, about 5 minutes.
  7. Add the remaining 1 tablespoon oil.
  8. When hot, add the pork strips and cook, stirring until browned, about 2 minutes. Add ginger and stir in pepper and peas. Serve on rice

Sugar snap, buk choi and carrot stir fry
Sugar snap, buk choi and carrot stir fry
 
Author:
Recipe type: Stir Fry
Serves: 4
Ingredients
  • 2 onions
  • 1 clove of crushed garlic
  • 2 carrots cut lengthwise
  • 1 cup of sugar snaps
  • Buk Choi cut into 4cm lengths
  • 2 tbsp soya sauce
  • 1 tbsp oil
  • 1 tbsp cornflour
  • 2 tbsp of rice wine
  • 1 cup vegetable stock
Instructions
  1. Peel onions and cut into wedges. Peel and crush garlic.
  2. Prepare vegetables – carrots cut lengthwise 4cm, sugar snaps whole of slice lengthwise, buk choi slice into lengths.
  3. Heat oil in pan or wok on high. Add onion, garlic and stir-fry 1 minute. Add carrots then beans and turn 1 minute. Set aside in a bowl.
  4. Blend cornflour, soya sauce and rice wine in a bowl. Pour into wok with stock and bring to boil stirring continuously. Simmer until sauce clears and thickens.
  5. Stir in vegetables and serve immediately with rice.

 

 

Farm recipes Week 1718

Farm recipes Week 1718

Italian Cabbage Sausage blog

These recipes are Budget meals at $2.50 per serve using this week’s Harvest Hub Value Bag Week 1718 

Farm Recipes……

Italian Cabbage Sausage

Stir-fried Noodle and Choi Sum with optional fish/meat of choice

Kale Tart

Spicy Warm Potato Salad

Vegetable Frittata

 

Italian Cabbage Sausage

Italian Cabbage Sausage
 
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:
Recipe type: Meal
Serves: 6
Ingredients
  • 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)
  • ¼ vinegar
  • 6 cloves garlic, minced
  • 2 tbs olive oil
  • 2 tbs soy sauce
Instructions
  1. In a large bowl, mix together all of the dry ingredients.
  2. 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.
  3. 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.
  4. 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
Stir-fried Noodle and Choi Sum
 
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:
Recipe type: Stir Fry
Serves: 4
Ingredients
  • 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
Instructions
  1. Soak noodles in hot water until softened, about 5 minutes; drain and set aside.
  2. 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.
  3. 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.

Kale Tart
Kale Tart
 
Author:
Recipe type: Pie
Serves: 4
Ingredients
  • 40g butter
  • 40g olive oil
  • 2 onions shallots, peeled and sliced
  • 1 clove garlic, finely chopped
  • 3-4 kale, any tough stems removed
  • ¼ cup apple juice
  • 30g currants
  • 50g toasted pine nuts
  • ½ tsp lemon zest, finely chopped
  • 125g light sour cream
  • 4 large eggs
  • Sea salt and freshly ground black pepper
  • To make Flaky Pastry - Sour cream flaky pastry
  • 125 g plain flour
  • 100 g unsalted & chilled butter
  • 60 ml sour cream
Instructions
  1. Preheat oven to 180C fan forced.
  2. See pastry recipe below.
  3. 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.
  4. 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.
  5. In a food processor combine cooked shallots and half the cooked kale to a puree.
  6. 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.
  7. Carefully pour the kale mixture into the prepared pastry case and bake in prepared oven for 35-40 minutes. Serve.
  8. Flaky pastry
  9. 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.
  10. 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.
  11. 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.
  12. NOTE: Check consistency before adding all of the sour cream and do not add all if it is not needed.

Spicy Warm Potato Salad
Spicy Warm Potato Salad
 
Author:
Recipe type: Salad
Serves: 4
Ingredients
  • 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
  • For serving:
  • olive oil for frying
  • 2 or more flour tortillas
  • feta cheese
  • harissa (hot chilli sauce)
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 basil and season with salt and pepper. Mix very gently.
  2. 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.
  3. To serve,
  4. 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.

Vegetable Frittata
Vegetable Frittata
 
Author:
Recipe type: Tart
Serves: 4
Ingredients
  • 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
  • 6 eggs
  • freshly-ground black pepper
  • ½ tsp dried Italian herbs (basil, oregano or marjoram)
  • 2 tbs grated parmesan cheese
Instructions
  1. Preheat oven 180C.
  2. Brush a 20cm pie plate or tin with a little oil to prevent sticking.
  3. 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.
  4. 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.

 

Kale recipes

Kale recipes

Kale Tart

Garlic-Prawn & Kale Stir-Fry

Kale Tart
 
Author:
Ingredients
  • 40g butter
  • 40g olive oil
  • 2 onions shallots, peeled and sliced
  • 1 clove garlic, finely chopped
  • 3-4 kale, any tough stems removed
  • ¼ cup apple juice
  • 30g currants
  • 50g toasted pine nuts
  • ½ tsp lemon zest, finely chopped
  • 125g light sour cream
  • 4 large eggs
  • Sea salt and freshly ground black pepper
  • To make Flaky Pastry - Sour cream flaky pastry
  • 125 g plain flour
  • 100 g unsalted & chilled butter
  • 60 ml sour cream
Instructions
  1. Preheat oven to 180C fan forced.
  2. See pastry recipe below.
  3. 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.
  4. 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.
  5. In a food processor combine cooked shallots and half the cooked kale to a puree.
  6. 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.
  7. Carefully pour the kale mixture into the prepared pastry case and bake in prepared oven for 35-40 minutes. Serve.
  8. To make Flaky Pastry - Sour cream flaky pastry
  9. 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.
  10. 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.
  11. 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.
  12. NOTE: Check consistency before adding all of the sour cream and do not add all if it is not needed. When lining the tin, have the pastry come up high as the pastry will shrink.

Kale Chips
Kale Chips
 
Author:
Ingredients
  • 1 head kale, washed and thoroughly dried
  • 2 tbs olive oil
  • Sea salt, for sprinkling (Experiment with Spice Peddler Tuscany)
Instructions
  1. Preheat the oven to 135C.
  2. Remove the ribs from the kale and cut into 4cm pieces. Lay on a baking sheet and toss with the olive oil and salt. Bake until crisp, turning the leaves halfway through, about 20 minutes. Serve as finger food.

Garlic-Prawn & Kale Stir-Fry
Garlic-Prawn & Kale Stir-Fry
 
Author:
Ingredients
  • ½ cup brown rice
  • 3 tsp sesame oil, divided
  • 300g medium prawns, peeled and deveined
  • 1 medium onion, chopped
  • 4 garlic cloves, sliced
  • 3 shallots, chopped
  • 2 medium carrots, thinly sliced on the diagonal
  • 4-6 kale leaves, chopped
  • ½ cup reduced-salt chicken stock
  • 1 tsp hoisin sauce
Instructions
  1. Steam rice with chicken broth.
  2. In a frypan, heat 1 tsp of sesame oil over medium-high heat. Cook prawns for 3 minutes (turning once) or until just opaque. Transfer to a plate. Add remaining sesame oil to same frypan over medium heat. Stir-fry onion, garlic, shallots and carrots until they start to soften, about 2 minutes. Add kale and cook for another 2 minutes. Pour in stock and cook, stirring occasionally, until kale wilts, about 3 minutes. Stir in prawns and hoisin sauce. Cook for 1 minute (stirring) or until hot. Serve over rice.

 

Chillies

Chillies

Long reds from Kemps Creek.

So what to do with these hot wonders?

Just make sure if taking out the seeds, the hottest part, use gloves or they burn your fingers. If the seeds are gone the kids can eat them.

Stir Fry with Chillies

Chilli Fried Rice
 
Author:
Recipe type: Stir fry
Ingredients
  • Chilli Fried Rice
  • 1 cup cooked rice
  • SAUCES:
  • 1 tsp fish sauce
  • 2 tsp soy sauce or oyster sauce
  • pinch ground pepper
  • 3 tbs oil
  • 1 tomato, thinly sliced
  • 1 cucumber, sliced Can also use capsicum, carrots finely sliced, small corn.
  • 3 Red long peppers, chopped
  • 2 coriander, chopped
  • 1 lime, wedges
  • ½ onion, chopped (run under water after taking outer skin off then chop)
  • 1 shallot, chopped
  • ⅓ cup, tofu or meat of choice, diced
  • 2 garlic cloves, minced
  • 1 green onion Optional
  • 2 eggs, fried and diced – add last
Instructions
  1. Precook rice in rice cooker but not completely or boil until just soft so add less water.
  2. In a wok heat oil then add garlic and chilli, followed by onion and stir. Add meat (not tofu). Cook around 3 minutes. Take out and put aside.
  3. Put in more oil add eggs spreading over wok. Cook and put aside.
  4. Put in other ingredients (tofu) with oil and stir gently for 3 minutes then add sauces. Followed by rice. Stir. Then last add meat. Stir soflty. Serve with lime slice.
  5. The trick is don’t overcook the rice or meat.

 

 

Savoy Cabbage

Savoy Cabbage

Savoy Cabbage growingThe heart of this cabbage is crisp whilst the outside leaves are a crinkled dark green. It has a mild sweet flavour and the outside leaves are tender enough for making wraps, finely slicing into stir fry. It’s high in Vitamin C and A so all good too.

What you didn’t know about Savoy.

  • It takes up to 88 days to form the head.
  • Doesn’t smell when you cook it.
  • Harvesting cut at the lowest point leaving the outer leaves attached to the stalk. It sprouts again! The next cabbage will grow on the stem after the cabbage head is removed.
  • Cabbages breath slowly – so storaged well they can last weeks.

How to store

In the refrigerator in a container. If tupperware one vent open one closed or with a lid container pop open one end to let air in in.

Savoy cabbage soup and soup croutons
 
This is a quick and easy soup to do.
Author:
Recipe type: Soup
Serves: 4
Ingredients
  • 5 tbs olive oil
  • 1 onion, sliced
  • 1 garlic clove, crushed
  • ½ tsp salad sprinkle seeds (Harvest Hub)
  • 1 savoy cabbage, shred finely
  • 1 potato, peeled and diced
  • 1 litre vegetable stock
  • sea salt
  • 1 tbs of white vinegar (optional)
  • 1 red chilli, deseeded and thinly sliced
  • 80g Parmesan, grated (optional)
  • For soup croutons:
  • 8 thin slices baguette (Harvest Hub)
  • Olive oil
  • 1 firm tomato, grate
  • 1-2 garlic cloves, peeled
Instructions
  1. In a soup pot heat four tablespoons of oil and sweat the onions adding the garlic and salad sprinkle, and cook for two minutes. Set aside 5 leaves. Then shred the rest add to pot with potato and stir three minutes. Add enough stock just to cover the vegetables, add the Parmesan skin, reduce the heat and simmer for 10 minutes, or until the potato is tender. Season with salt and pepper. If you wish an intense flavour put in some white vinegar about a tablespoon. Remove from the heat, allow to cool.
  2. Use a hand blender and blend the soup. Taste and season.

 
Stir-fried Savoy Cabbage
 
Boy even quicker to do.
Author:
Recipe type: Stir Fry
Serves: 4
Ingredients
  • 500g Savoy cabbage
  • 3 tbs butter
  • 1 clove garlic, crushed
  • 3 tbs soy sauce
  • ¼ cup water
  • salt and freshly ground pepper
Instructions
  1. Remove and discard the outer leaves of the cabbage. Cut the cabbage in half, lengthwise, remove and discard the core. Cut each half in half again and then slice finely. Place in a colander under running cold water and shake
  2. to remove excess water. In a deep, wide frying pan or wok place the water, salt and two tablespoons of the butter, garlic, soy sauce over a high heat and stir. Add the shredded cabbage and toss over a high heat for 3-5 minutes until the cabbage has softened. Turn off the heat, cover and allow to rest for a minute or two. Toss the remaining butter and freshly ground black pepper
  3. through the cabbage before serving.

 
Asian-style slaw
 
Slaw with a twist. 2 days in fridge.
Author:
Recipe type: Slaw
Serves: 4
Ingredients
  • 4 tbs peanut or canola oil
  • Juice of two limes
  • 1 tbs sriracha, an Asian chili sauce you can find in the international section of your grocery store
  • 1 head savoy cabbage, finely chopped or shredded
  • ¼ cup toasted peanuts
  • ½ cup shredded carrots
  • ¼ cup chopped cilantro
Instructions
  1. Whisk together the oil, lime juice, and sriracha. Combine the remaining ingredients in a large mixing bowl and toss with the dressing to coat. Refrigerate for 20 minutes before serving. The slaw will keep in your fridge for 2 days.

 

White Kohlrabi

White Kohlrabi

white Kohlrabi

White Kohlrabi from Horsley Park this week which is a member of the cabbage family and has a sweet peppery flavour. Eat the whole plant, leaves and all. Use in soups or chop up for stirfry into slices or chop into cubes or wedges and roast in a moderate oven.

The kohlrabi becomes sweet so a good side dish for a main course. It contains more Vitamin C than melons and strawberries.

 

White Kohlrabi
 
Easy to do and eat it all. Stems and leaves.
Author:
Recipe type: Stir Fry
Serves: 2 -3
Ingredients
  • 2 medium kohlrabi bulbs
  • ½ tbs butter or margarine
  • ½ tbs olive oil
  • 1 clove garlic, minced
  • 1 medium onion, chopped
  • 1 tbs fresh lemon juice
  • 2 tbs fresh parsley, chopped
  • Salt and freshly ground black pepper to taste
Instructions
  1. Peel tough outer skin from kohlrabi, then coarsely grate bulbs.
  2. In frypan, heat butter and oi then add garlic, onion and kohlrabi. Cook for 7 minutes and when kohlrabi is tender-crisp take off heat. Then add lemon juice, parsley, salt and pepper. Pop back onto stove and stir in sour cream. Serve hot.

Absolute Organic Non-Hydrogenated Extra Virgin Coconut Oil

Coconuts on tree

Absolute Organic Non-Hydrogenated Extra Virgin Coconut Oil

  • FLAVOUR – naturally sweet with slight nuttiness
  • STORING – up to 2 years
  • HIGH SMOKING POINT – good for stir fry/curry
  • LACTOSE INTOLERANT – replaces butter

See Meaning of *Non-Hydrogenated below.

Extra Virgin Coconut Oil

Extra Virgin Coconut Oil

Coconut oil is enjoying a resurgence – it was a popular oil in Australia prior to the Second World War, when supply of it became limited.  The oil is extracted from the flesh of mature coconuts and proves an extremely stable oil – it can be stored up to two years. Its very high smoking point meaning it won’t break down when you use it to cook curries and stir fries.

It’s tasty and for the lactose intolerant who like their cakes, muffins and biscuits, its an easy substitute for butter.  It can also replace butter and cream in pastry, and scones and in icings.  Mixed in a frosting together with icing sugar and coconut milk it makes for a decadent topping on a dairy free cake.  For flavourings use lemon zest, or orange zest, and cocoa powder. Coconut oil’s naturally sweet and its slight nuttiness adds to the depth of flavour in baking.

As it does not break down at high temperatures it can be used to bake vegetables at 220 degrees celsius. A small amount (a tablespoon) is fabulous in a baking dish with a couple of medium potatoes, a sweet potato, 3-4 beetroot, chopped pumpkin and tofu – rendering them crispy skinned and seriously yum.

Stirfry with coconut oil

Stirfry with coconut oil

Simply do a Stirfry vegetables with Tofu using the coconut oil as your start point. Use Organic Non-hydrongenated coconut oil.

Add a tablespoon of Spice Peddler’s Tuscan, Jamacian Jerk, or Samba Seasoning to the oil and vegetables beforehand for a flavour hit.  Coconut is also excellent oil in which to fry up your Thai or Indian curry base or to use in a Thai, Vietnamese or Chinese stir fry.

 

Health Benefits

There are a number of health benefits ascribed to coconut oil – they include:

  • improved heart health
  • a better immune system
  • younger looking skin
  • improved digestion
  • more stable blood sugar
  • reduced sugar cravings.

Discussions & Studies

Some of these are examined by former Principal Research Scientist at CSIRO Mike Foale in his fascinating Ockham’s Razor discussion with Robyn Williams on Radio National.

Pilot studies are being undertaken to look into the benefits of coconut oil on early onset Alzheimer’s disease.

Other uses

The oil has antimicrobial properties and operates as an antifungal, antibacterial, antiviral and anti-yeast agent and can be used in small quantities as a leave in hair conditioner and de-frizzer, make up remover and skin moisturiser.

It’s important to note that some of these health benefits are scientifically unproven at this stage and all of them relate to 100% pure virgin coconut oil, not partially hydrogenated coconut oil, which contains unhealthy trans-fats.

Like all oils, coconut oil’s a fat and should be eaten in moderation.  (A tablespoon contains at least 8 calories.) So although coconut oil is high in saturated fats, these are the medium-chain saturated fatty acids (MCFAs), which are now thought to be beneficial, as opposed to trans-saturated fats, which carry risks of heart disease and high cholesterol.  It also changes it’s appearance in warm Sydney weather transforming from a cold weather solid to a warm weather liquid.

* Hydrogenation is the process of adding hydrogen to a fat. This stabilizes it and gives it a longer shelf life but adds nasty trans fat. So this coconut oil at Harvest Hub does not have the Hydrogenation.

 

 

 

Metella Road Public School Harvest Hub went off with a Bang

Harvest Hub aims to bring family and friends to the dinner table in conversation. A good way to this is eating fresh produce, cooking together, opening discussion on eating healthy, seasonal and fresh.

Crunch & Sip Program Metella Road Public School

Bursting to the Brim. Mettela Road Public School Harvest Hub bags

Metella Road Public School is located in Toongabbie, Sydney, about 15 minutes from Parramatta. It is a school that hums and the Principal, Peter D’Emilio, has a smile on his face and spring in his step. The reason being is that he has an amazing community both inside and outside the school who support each other with the various initiatives.

When you enter the Metella Road Public School the staff, the teachers and the children in the playground have wide smiles and the general hum of happy voices wraps around you. This school has something different.

They had a Spring Fete a few weeks ago and it was a joy to see how many families and community members came to support the fundraiser. But it was the glowing chatter from parents about how the school is making a difference for the children.

First harvest Hub at Metella Road Public School

Colleen and Edwina – Where are those potatoes?

Making a difference teaching practical life skills and now a Harvest Hub which will provide the opportunity to have Local Sydney Basin produce and for families to cook together.

Harvest Hub seasonal Sydney Basin produce

All Aboard Metella Road Public School Harvest Hub starts

In the Blacktown Sun Peter mentions that the Hub will support the Crunch & Sip program where the children have a break to eat fresh fruit & veg. The Harvest Hub program will enable those children coming to school without fruit or veg an opportunity to have a piece.

Colleen and Edwina had fun divvying up the bags and look forward to volunteers helping every week. The school receive $4 for every bag they pack and on their very first week they packed 18 bags. A great fundraiser which will assist in providing funds for school projects.

Harvest Hub seasonal Sydney Basin produce

All Aboard Metella Road Public School Harvest Hub starts

David in the Before/After school care has also taken the opportunity to provide for their group by ordering through the Hub. This way they don;t have to trudge off to the shops and are saving by purchasing this way.

If you have a preschool, school, group, community centre, community garden, church that would like to have a Hub to help with fundraising efforts please contact us  – info@harvesthub.com.au

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Over the rainbow with Colourful Swiss Chard

Chard in the field

Chard in the field Grima Farm

Packed with flavanoids, a powerful antioxidant that can help prevent cancer.

 

The flavanoids attack ‘free radicals‘ associated with the creation of rogue cells that can lead to cancer.

To Store: Do not to wash your chard until you are about to use it, so keep it in an airtight bag, up to 5 days. Freeze if not using soon –  Blanch by popping into hot water for 2 minutes, then icebath, dry off then into a bag and freeze.

Aside from the health benefits, this farm fresh veg looks very colourful on the dinner plate. You can cook it like green silverbeet: steam, stir-fry, or cook in a pie or frittata.

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The Secret Of Stir Fry

A Stir fry seals in delicious flavours quickly, takes very little time to cook and best of all you can prepare vegetables and meat the night before. Often we cook in the sauce. Here is a way to get great meat and veg without boiling it in the sauce.

Easy Stir Fry Tips

Easy Stir Fry Tips

First use a large work.The key to stir fry is to fry not to boil, braise or steam. How many times have you had the veg and meat boiling in a sauce in the frypan or wok?

Preparing your wok or frypan is important. Make sure it has been seasoned (wipe oil over it and leave on a high heat. This leaves a lining on the pan). Leave this lining on the pan and not scrub it off. Then most importantly, always super heat the pan before you cook otherwise you end up braising the food  – this is not stir fry.

Prepare everything.
1. The aromatics (garlic, ginger, chilli and so on);
2. Vegetables have all cut up;
3. Sauces;
4. Cornstarch (1/2 tablespoon with water into cream to thicken sauce);
5. Meat lightly freeze then cut to size – slivers; and
6. Noodles or rice precook and heat up.

Meat – to get a Crispy Meat Cover – coat it in baking soda and let sit 30 minutes in fridge. Wash off soda and roll in cornstarch. Then stir fry, add vegetables and add sauce last.

Otherwise you can marinate the meat beforehand. If you ever need to tenderize meat (using a cheaper cut) then pop it in a bowl with fresh pineapple juice no more than 2 hours (check after 1 hour) or the meat will turn to mush. The natural enzyme, bromelin, will break down the protein.

The other thing to consider is: cook hard vegetables first then soft ones. Cook in batches and not to do all at once. Cook meat on its own and set aside.

Then the absolute secret? The sauces.

How to stir fry without a wok
Use a large nonstick pan with sloped edges of a cast-iron frypan. The heavier the pan the more even the cooking. But make the pan a large one as surface area is important to move the vegetables around. The aim is not to overcook and to cook in batches and then put it together at the end.

Use different oils – olive, peanut, sesame when cooking vegetables, meat.

Prepare vegetables: Cut vegetables into lengths and thin eg: carrots and celery. For visual dynamics cut some longwise into circles eg: zucchini. Use onion, garlic first and fry up in hot oil. Test oil ready with a drop of water which sizzles.

Add vegetables first that take longest to cook€“ carrots, broccoli then add soft ones – sugar snaps, celery and so on. Last add bok choi (Chinese vegetables) Hint: Did you know you can use lettuce. Try iceberg, cos.These are done with quick turns in the pan. Set aside.

Prepare meat: by cutting into thin strips, not too long. If using chopsticks just enough to grab and fit into mouth. Excellent meats are rump and sirloin. Cook meat separately and quickly. Set aside.

Steam rice or cook noodles.
Bean sprouts add to mix last and stir through.

Then either serve in bowls separately or combine all three. Use tongs to combine vegetables and meat into noodles. Use Oyster sauce or soya last and move it through the mix.

If serving separately, use different sauces ie: Oyster, soya, blackbean, and sweet chilli. Can use a dollop of curry in onion/garlic, or chilli, or Thai flavour (palm sugar, vinegar, chilli, garlic, oil, coriander).
Stir fry Sauce – 2 tbs soya sauce, 2 tbs rice wine or dry sherry, 1 tbs of cornflour. Simmer sauce until thickens then pour on vegetables.

So in Summary: Ten Tips for Stir Fry
1. Big surface area to cook – Large Wok;
2. Season pan;
3. Make it hot before cooking;
4. Prepare everything before you cook;
5. Cook hard veg first;
6. Cook meat separately;
7. Put together;
8. Add sauce last;
9. Undercook as it will continue to cook after; and
10.Have rice or noodles ready then heat up.