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You are here: Home / Archives for Recipes

January 25, 2022 by Karen Lavin

Bunya Nut Recipes

          

Bunya Pine

Araucaria bidwillii

Recipes from Share: a permaculture cookbook

  • Roo ‘n’ Bunya curry
  • Bunya nut pesto

Bunya pine is a large tree native to the Bunya Mountains and surrounding areas in southeast Queensland.  It produces soccer ball size cones in late summer, each cone containing 30 – 60 nuts.

‘For generations, First Nations peoples gathered every three years for a great bunya feast.  While bunyas fruit annually, every three to four years there would be a bumper crop, and this was the time for differences to be set aside and clans to gather, feast, trade, marry, perform initiations, and other ceremonial duties’. (State Library of Qld)

The nuts are high in starch and other complex carbohydrates.  They can be boiled, roasted, or dried and made into flour.  They can be used for purees, pestos, stuffing, and sauces.


Health benefits
  • Anti bacterial properties
  • May inhibit foodborne illness

One nut contains:

  • Water 40%
  • Complex Carbs 40%
  • Protein 9%
  • Fat 2%
  • Gluten free

Roo ‘n’ Bunya curry

Ingredients

  • 2 cloves garlic
  • 1 medium onion
  • macadamia oil
  • 800g kangaroo meat, cubed
  • 2 tbsp tandoori curry paste
  • 1 twig lemon myrtle leaves
  • 400 g coconut cream
  • 30 – 50 Bunya nuts (preboiled and shelled)
  • large handful of green beans
  • wedge of pumpkin
  • red capsicum julienned
  • bunch of sweet potato tip (or blanched Warrigal Greens)
  • fresh basil, chopped to garnish

Method

    1. Simmer chopped onion and garlic in a little oil until lightly browned.
    2. Add roo meat.
    3. Once the meat is browned, add curry paste, lemon myrtle, and a little coconut cream.
    4. Simmer for 10 minutes.
    5. Add bunyas, green beans, and pumpkin, and add a little more coconut cream.
    6. Continue to simmer for 10 – 15 minutes.
    7. Add red capsicum and greens as well as the remaining coconut cream.
    8. Simmer for a further 5 – 10 minutes.
    9. Serve when the pumpkin is soft.
    10. Garnish with basil.

Bunya Nut Pesto

Ingredients

  • 5 – 6 bunches of fresh herbs: basil, parsley, oregano, sage, fennel, tarragon
  • 1 cup bunya nuts, cooked and shelled
  • 1.5 – 2 cups macadamia or olive oil
  • 2 cloves of garlic (optional)
  • 1/4 cup parmesan cheese
  • 1/2 tsp ground lemon myrtle
  • salt to taste
  • native mountain pepper

Method

    1. Blend herbs, bunya nuts, and garlic.
    2. Pour in oil until the consistency is smooth
    3. Add grated parmesan, lemon myrtle, salt, and pepper to taste.

     

Filed Under: Organic Farmers Market Tagged With: #organicfarmersmarket, bunya nuts, bushfood recipes, Recipes

November 12, 2020 by Ronni Martin

Beetroot recipes

Beetroot

Beta vulgaris

  • Beetroot Salad
  • Beetroot Dip
  • Borscht style Beetroot Soup

Beetroot is closely related to silverbeet or chard, and is grown mainly for the swollen roots. It needs rich, acid soil and regular watering. Grown from late March to late November in the subtropics.

Beetroot is sweet in taste, typically a rich purple colour, but can also be white or golden. Both the beet and the leaves contain great nutritional value, and can be incorporated into ones many different ways. Beet leaves can be used in the same way as spinach leaves and  added to salads, stir fries or casseroles.

Store cooked beets in the fridge or freezer.


Health benefits
  • Aids healthy bowel function
  • Assists in lowering cholesterol
  • Improves heart health
  • Increases brain function
  • Aids healthy immune system
  • Aids  healthy skin and bones.
  • Beetroot is high in, manganese, folate, potassium and vitamin C.

In a serving size (1/2 cup) of raw beetroot:

  • Energy 133 kJ
  • Protein 1.2 g
  • Fat 0.1 g
  • Carbs 7.2 g
  • Fiber 2.1 g

Beetroot Salad

Ingredients

  • 1 medium beetroot, boiled
  • 10 g feta cheese
  • ½cup roasted pumpkin
  • handful of walnuts
  • ½ cup spinach and/or chopped beet leaves
  • 1 Tbs parsley

Method

  1. Prepare beetroot by cutting off stems, cleaning & boiling for 30 minutes or until soft throughout, then peel and cut into cubes.
  2. Cut pumpkin into cubes and roast in oven for around 25 minutes on 180C.
  3. Combine all ingredients together and serve!

Quick and easy recipe!

Beetroot Dip

Ingredients

  • 5 beetroots
  • 3-4 garlic cloves
  • 1 cup Greek yoghurt
  • ¼ tsp lemon juice
  • 2 Tbs olive oil
  • ½ tsp of cumin, coriander, cinnamon, paprika, pine nuts
  • pistachios and feta cheese for garnish

Method

  1. Prepare beetroot by cutting off stems, cleaning and boiling for 30 minutes or until soft throughout, OR roast in the oven for 1 hour
  2. Place the beets, garlic, yoghurt, lemon juice, olive oil and spices in a food processor and process till smooth and creamy
  3. Serve with fresh carrot/celery or other veggie sticks and enjoy!

Borscht style Beetroot Soup

From Skaidra Craig in NSCF Share Cookbook p15

Ingredients

    • 2l rich stock
    • 2 large beetroot, peeled and julienned
    • 500g cabbage, green or white, shredded
    • 1 medium red capsicum, sliced
    • 1 stalk celery, sliced
    • 2 large carrots, peeled and sliced
  • 1 large parsnip, peeled and sliced
  • 2 large potatoes, peeled and diced
  • 4 cloves garlic, crushed
  • Salt, to taste
  • Fresh cracked black pepper, to taste
  • Sour cream, fresh dill for serving
  • Lime juice (optional)

Method

  1. Bring stock to the boil. Add beetroot and cook on a gentle heat for 10min.
  2. Add all other vegetables except the cabbage, simmer for 20 minutes until tender.
  3. Add shredded cabbage and simmer for a further 10 minutes.
  4. Serve with a generous dollop of sour cream and a sprinkling of fresh dill.
  5. Variation: add a squeeze of lime juice (to taste) just before serving.

 

Filed Under: Organic Farmers Market Tagged With: organic farmers market, Recipes

November 5, 2020 by Ronni Martin

Taro Recipes

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

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.

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. 

 

Filed Under: Organic Farmers Market Tagged With: City Farm Nursery, organic farmers market, Recipes

October 22, 2020 by Ronni Martin

Cauliflower recipes

  • Cauliflower Pizza Crust
  • Cauliflower ‘Rice’
Cauliflower

Brassica oleracea

Cauliflower is a close relative of cabbage, broccoli and kale. It prefers well drained soil enriched with organic matter.  There are varieties with green, yellow, purple and white heads. It prefers cooler weather so is grown from late March to early August in the subtropics. 

 Cauliflower has a mild & nutty taste. Cauliflower is versatile – use it as a pizza base, cauliflower rice, or roasted on its own with fresh herbs and spices. 

Health Benefits  

  • improves immune health 
  •  increases intestinal health 
  •  reduces risk of cardiovascular disease  
  • helps with weight loss
  • increases heart & blood health

Per serve (1/2 cup) cauliflower has: 

  • Vitamin C 23 mg 
  • Vitamin K 8 mg 
  • Folate 28 ug 
  • Vitamin B6 0.2 mg 
  • Energy 50 kJ 
  • Protein 0.99 g 
  • Fat 0.05 g 
  • Carbs 2.65 g 
  • Fiber 1.2 g 

Cauliflower Pizza Crust 

Ingredients

  • 1 head cauliflower, chopped 
  • 2 large eggs 
  • 1/2 cup shredded mozzarella cheese 
  • 2 tablespoons freshly grated Parmesan cheese 
  • 1 tablespoon Italian herbs 
  • Salt and pepper to taste 

Method

  1. Add cauliflower to a food processor and pulse until finely ground (or grate). 
  2. Transfer to a bowl. Cover and place into microwave for 4-5 minutes, until softened. 
  3. Drain cauliflower, and remove as much water as possible with a clean dish towel. 
  4. Stir in the rest of the ingredients. 
  5. Spread cauliflower mixture onto a pizza tray  lined with baking paper. Spray lightly with nonstick spray. You can also add your favourite pizza toppings onto the base.
  6. Bake for 12-15 minutes, or until golden. 

Quick and easy recipe! 

Cauliflower Rice 

Ingredients

  • 1 large cauliflower head 
  • 1 Tbs olive oil 

Method 

  1. Remove greens from cauliflower and cut up into smaller pieces. 
  2. Either use a cheese grater and grate cauliflower into little bits, OR put cauliflower pieces into a food processor and blitz! 
  3. Cook cauliflower rice in a pan with olive oil for 6-8 mins on medium heat .
  4. Serve as a side dish in place of traditional rice or add to any dish.

 

Filed Under: Organic Farmers Market Tagged With: City Farm Nursery, organic farmers market, Recipes

October 22, 2020 by Ronni Martin

Pumpkin Recipes

  • 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  

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.  

 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.

 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.  

Pumpkin Pie

 Ingredients 

Pastry 

  • 2 cups plain flour 
  • ½ tsp salt 
  • 2 tsp baking powder 
  • 8 Tbsp butter 
  • 1 large egg 
  • 2Tbsp sugar 

Filling 

  • 1 ½ cups cooked mashed pumpkin 
  • 1 cup milk 
  • ¼ cup flour 
  • ¾ cup sugar 
  • 2 beaten eggs and enough milk to make 1 cup of fluid 
  • 1 Tbsp golden syrup 
  • Grated rind of 1 orange 
  • Pinch of nutmeg 

 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. 

Filed Under: Organic Farmers Market Tagged With: City Farm Nursery, organic farmers market, Recipes

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