Taro

Colocasia esculenta 

• Crispy Taro fritters
• Root Vegetable Curry

Taro is a starchy root vegetable which grows in wet or swampy ground. It has large ‘elephant ear’ leaves. The corms must always be peeled and cooked before eating to remove the calcium oxylate they contain. Taro leaves are poisonous if eaten raw, so cook them well before consumption.

Taro can be cooked in many ways – boiled, baked or fried. Compared to potato, taro has double the fiber content and contains less fat. It can be grown from late November to late March in the subtropics.

Health benefits

• Improves gut health
• Assists in reducing cholesterol
• Improves skin
• Improves vision

In a serving size (1 cup or 104 g of taro):

• Energy 485kJ
• Protein 1.6g
• Fat 0.2g
• Carbs 27.5g
• Fiber 4.3g
• Vitamin C 4.7mg
• Vitamin E 2.5μg
• Potassium 614.6mg
• Magnesium 34.3mg

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Crispy Taro Fritters

Prep time:  10 Minutes
Cook time:  25 Minutes
Total time:  35 Minutes
Ingredients

• 4 medium-sized taro (peeled and diced)
• 2 tbsp tamari (or soy sauce)
• 1 tbsp mirin (or sub 1 teaspoon any other sweetener)
• Salt
• Pepper
• Few tbsp cornstarch
• 2 tbsp oil

Method

1. Boil or steam the taro for 10-15 minutes until soft enough to easily pierce with a fork.
2. Drain away the cooking water and add soy sauce, mirin and salt and pepper. Mash with a fork until smooth.
3. Sprinkle the cornstarch onto a plate. Form the mash into small patties and evenly coat each of them with the cornstarch.
4. Heat up the oil in a frying pan and add the cornstarch-coated patties once hot.
5. Fry on a medium heat for around 10 minutes, turning over halfway through, until both sides are crispy and golden brown.

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Root Vegetable Curry

From NSCF’s Share Cookbook p25 

Ingredients 

• 2kg root vegetables in season (taro, potato, sweet potato, cassava, Queensland arrowroot, turnip, parsnip, yacon) 
• 500g green vegetables in season (chinese cabbage, ibeka, kang kong, amaranth, mustard greens, spinach, cabbage, warrigal greens) 
• 2 onions 
• 2 cloves garlic 
• 3 fresh chillies 
• 2 tsp fish sauce or oyster sauce 
• ½ tsp ground turmeric 
• 2 cups coconut milk 
• Salt and pepper to taste 
• Juice of 1 lime 

 Method 

1. Peel the root vegetables and chop into 2cm cubes. 
2. Slice the onion and garlic finely; de-seed the chillies and chop finely; and coarsely chop the green vegetables. 
3. Bring 2 liters of water to the boil in a large saucepan. 
4. Add the arrowroot and boil for 5 minutes. Add the potato and taro and return water to the boil. 
5. After a further 10 minutes, add sweet potato and cassava and boil for a further 5 minutes. 
6. Drain water. Add onion, garlic, chillies, fish sauce turmeric and coconut milk. 
7. Bring to a simmer and cook for 5 minutes, stirring regularly. Add salt. 
8. Add the chopped green vegetables and cook for a further 3 minutes. 
9. Remove from the heat and add the lime juice. 
10. Serve with rice. 

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• Pumpkin Lentil Soup
• Pumpkin Curry
• Baked pumpkin stuffed with bush fruits and bunya nuts
• Pumpkin Pie

Pumpkin  

Cucurbita pepo 

 Pumpkin grows as a vigorous vine. It can be grown from seed during the Mediterranean summer (mid- August to late November) and Tropical summer (late- November to late March) in the subtropics.  All parts are edible, the fruit itself as well as the seeds and flowers. Very young shoots can be used as a spinach. 

 Pumpkins can be stored for moths in a cool, dry, well- ventilated spot (with temperatures around 10- 15 °C). Keep them up off the ground to increase airflow. 

Pumpkin flesh can be preserved by freezing or drying and the seeds can be dried and roasted. Pumpkin seed is a good source of Vitamin E. 

 In the old days, the Irish carved faces on a pumpkin to scare away evil spirits and nowadays pumpkin carving to make Jack o’ Lanterns is popular for Halloween. 

Health Benefits   

• Improves eyesight  
• Supports immunity  
• Improves gut lining health  
• Relieves stress and anxiety  

In a serving size 1/2 cup (75 g)(cooked):  

• Energy  63 kJ  
• Protein  0.5 g  
• Fat 0.1 g  
• Carbs 3.7 g  
• Fiber  0.8 g  
• Vitamin A 215.3 µg  
• Vitamin C 3.5 mg  
• Potassium 171.8 mg  

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Quick and easy recipe!

 Pumpkin-Lentil Soup 

 

Ingredients 

• 400 g cubed pumpkin  
• 1 cup red lentils  
• 1 cup celery, chopped     
• 4 cups vegetable stock   
• 1 onion, peeled and finely sliced  
• 1 Tbsp ginger, finely grated  
• 1 Tbsp olive oil  

 Method 

1. Heat oil in a large saucepan, cook the onions until golden.  
2. Add all the other ingredients, bring to the boil.  
3. Reduce to a low heat, cover and simmer for 30 minutes.  
4. Remove from heat and blend the soup until smooth.  
5. Serve.  

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 Pumpkin Curry (Sagu kari) 

(From NSCF’s Share Cookbook p 29)

Ingredients 

 

• 2kg pumpkin, chopped and peeled 
• 200g mung beans 
• 200g yellow split peas 
• 300g urad dhal 
• 2 Tbsp black mustard seeds 
• 20 – 30 curry leaves 
• 1 ½ tsp cumin powder 
• 1 ½ tsp coriander powder 
• 2 tsp turmeric 
• 10 chillies, deseeded and chopped 
• 3 Tbsp crushed garlic 
• 200g desiccated coconut 
• 1 Tbsp salt (or to taste) 
• ½ bunch fresh coriander, chopped  

Method 

1. Fry the mustard seeds until they begin to pop. Add the mung beans, split peas, urad dhal and the curry leaves. Stir well to prevent burning. 
2. When the peas begin to brown slightly, add the powdered spices, stir for a few seconds, then add the garlic and chillies. Have some water ready to lower the temperature quickly after the garlic has fried for a few seconds as the peas retain a lot of heat and will burn the garlic otherwise.
3. Add the pumpkin, salt and coconut and enough water to make up 6 litres of total volume.
4. Cook over a slow heat for 30 minutes and break up any large pieces of pumpkin remaining. The pea mixture will have settled to the bottom, so stir the curry well.
5. Simmer for a few minutes, add the chopped fresh coriander, bring back to the simmer for a few minutes. Serve immediately.

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 Baked pumpkin stuffed with bush fruits and bunya nuts 

(From NSCF’s Share Cookbook p 28)

Ingredients 

• 1 pumpkin (large Jap or Queensland blue) 
• 1 ½ cups bunya nuts, halved and boiled 
• 1 ½ cups riberries 
• 1 cup other bush fruits (other lillipillies, Illawarra plum etc.) 
• 2 tsp dried akudjera (desert tomato) or dried tomato powder 
• 1 tsp lemon myrtle powder or 4 leaves, shredded 
• ½ tsp mountain pepper

Method 

1. Prepare cob oven or camp oven fire, or preheat domestic oven to 180c (160C fan-forced) 
2. Cut a circular plug 10 – 15cm in diameter out of the top of the pumpkin and place to one side. Scoop out the seeds. 
3. Mix remaining ingredients in a bowl. Fill scooped out centre of the pumpkin with the mixture. Replace plug in top of the pumpkin. 
4. Place the stuffed pumpkin in a lightly oiled camp oven or on a baking tray. 
5. Cook over coals, or in a moderate oven for 45 to 60 minutes until the pumpkin is tender.  

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Pumpkin Pie

 Ingredients 

 Method

1. Sift flour, salt and baking powder together. 
2. Cut butter into dry ingredients and crumble with your fingers. Beat eggs and sugar well. Mix all ingredients together until pastry forms. 
3. Roll out pastry on a lightly floured board and place in a tart or flan tin.  
4. Mix all filling ingredients together and place in the uncooked tart base. 
5. Bake in a moderate oven until the tart base is cooked, about 25 minutes. 
6. Serve warm or cold with cream or ice cream. 

• Hummingbird Cake
• Virgin Pina Colada/Pinecoco smoothie

Pineapple

Ananas comosus

Pineapples are the fruit of a bromeliad with stiff spiny leaves. The can be grown from the ‘pineapple top’ or from slips which grow on existing plants. They can take around 2 years to develop a fruit so require a spot where they will not be disturbed. Pineapple is used fresh or dried in sweet and savory dishes. The pineapple skins can be boiled in water for 10 minutes to make a refreshing drink

Buy your fresh organic pineapples from the Organic Farmers Market when they’re in season.

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Hummingbird Cake

Ingredients

Cake

• 450g of (chunky) blended pineapple
• 1.5 cup plain flour
• 1 tsp baking powder
• 1/2 teaspoon bicarbonate of soda
• 1/2 teaspoon ground cinnamon
• 1 cup brown sugar (firmly packed)
• 1/2 cup desiccated coconut
• 1 cup mashed (over ripe) bananas
• 2 eggs
• 3/4 cup vegetable oil

Cream cheese frosting (optional)

• 50g butter (left at room temperature to soften)
• 250g cream cheese, softened
• 2 teaspoons vanilla extract
• 1 cup icing sugar

Method

1. Preheat oven to 180°C.
2. Grease a 20 x 20 cm square baking tin (or 23 cm round baking tin), and line the base with baking paper.
3. Using a fine sieve, drain the pineapple, setting aside 1/4 cup of juice.
4. In a large bowl, beat eggs, brown sugar and vegetable oil.
5. Mix in the mashed bananas.
6. Sift flour, bicarbonate of soda, baking powder, cinnamon and salt, and gradually add to mixture while stirring.
7. Add coconut and then the pineapple and pineapple juice, and mix until combined.
8. Pour into prepared baking tin and cook for approximately 1 hour, or until cooked (tested with a skewer).
9. Leave cake to stand for 5 minutes, then turn out onto a wire rack to cool.
10. Cream cheese frosting: beat cream cheese, butter and vanilla extract in a small bowl with an electric mixer until light and fluffy.
11. Beat in icing sugar gradually, until smooth.
12. Spread on top (and sides) of cake.
13. Decorate with tropical flowers if desired.

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Virgin Piña Colada/ Pinecoco Smoothie

Makes 2 drinks

Ingredients

• 1/3 of a 400ml can of coconut cream
• 1/2 a large pineapple, with skin removed and cut into large chunks

Method

1. Blend pineapple chunks until it is an even consistency.
2. Add coconut cream and blend until mixed.

Malibu (or white rum) and ice can be added if desired.

Note: for this recipe an approximate ratio of 3 parts blended pineapple to 1  part coconut cream was used, but this can be adjusted according to personal taste.

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Zucchini

Cucurbita pepo

• Zucchini Slice
• Zucchini Rings

Zucchini or courgette (Cucurbita pepo) is best grown in cooler seasons in subtropical climates. Both the fruit and flowers are edible. The fruit is usually harvested when about 100 mm long and is cooked in stir fries or served on its own. As the fruit grows larger it is also known as a squash and can be stuffed, baked or used to make rings as in the recipe below.

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Zucchini Slice

This slice is great as a snack, or it can be served with salad for a full meal.

Ingredients

• 1 onion, finely chopped
• 3 cloves of garlic, peeled and crushed
• 1 large zucchini, grated
• 1 small red capsicum, finely diced
• 4 large mushrooms
• 1/2 cup grated cheese
• 3 Tbs fresh parsley, finely chopped
• 4 eggs, lightly beaten
• 1/4 cup milk
• 1 cup self-raising flour
• Salt and pepper, to taste
• Extra cheese for on top (optional)

Method

1. Preheat oven to 180°C.
2. Grease and line a 23 x 23 cm (9 x 9 inch) baking tray with baking paper.
3. Heat oil in pan. Add onion and garlic. Once it starts to brown add the capsicum, mushrooms and zucchini.
4. Once the vegetables are nearly cooked, remove from heat and scrape them into a large bowl. Add the cheese, parsley, eggs, milk, flour and seasoning into the bowl. Mix until well combined.
5. Pour into the tin and sprinkle with grated cheese (if desired).
6. Bake for approximately 35 minutes, or until golden brown on top and cooked through.
7. Remove from oven, cool and cut into squares.

 

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Zucchini Rings

From the NSCF Share cookbook (Page 56)

Ingredients

• 1 large zucchini
• 6 eggs
• Macadamia oil
• Parmesan cheese, freshly grated
• Dried lemon myrtle leaves, powdered
• Mountain pepper
• Juice of 1 native lime

Method

1. Cut zucchini into rings about 10 to 15 mm thick. Cut out the seed section(retain these delicious centers for a stir-fry or soup)
2. Fry the rings in a little oil. When cooked halfway through, turn over, pour a little oil and sprinkle a pinch of lemon myrtle into each ring, and drop in an egg (gently!)
3. When the egg is cooked, top with parmesan cheese and mountain pepper, and lightly grill (optional).
4. Squeeze over a little lime juice.

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