Just Sous Just Me

Musicians, inspired recipes, songs and food adventures.


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Shane’s Asian Baked Snapper

Snapper Marinade Ingredients

There are some musicians who throw themselves into performing on stage with as much gusto and energy as they do cooking. They are as passionate about singing, songwriting and honing their craft much the same as they are at preparing and serving up a favourite recipe. One such musician is Shane Flew who I have performed with many times over the years and witnessed first-hand his high level of enthusiasm exuded on stage which also extends to his passion in the kitchen.

Interestingly before becoming a full-time musician, Shane was employed in the food industry briefly. Firstly a stint in the Mossvale Abattoir (so I am not surprised at his skilful ways with a knife watching him slice up the Snapper) and then as a kitchen hand at a North Sydney Hotel. While being a kitchen hand, he got some time off work to attend the Nimbin Aquarius Festival in 1973 – Australia’s answer to Woodstock. This set him on a path to pursue music for a living so hung up his apron from then and has had a very successful musical career ever since, working with many great Australian Artists as a drummer, guitarist and vocalist. In more recent times he has forged his own solo-career being a clever songwriter as well.

Snapper Prep

Snapper Prep

Having survived a recent bout of cancer, healthy eating is of very high-importance to Shane. His approach to cooking and food preparation involves the freshest ingredients possible, preferably organic and sensible eating habits. When it came to sourcing and picking out the freshest Snapper for this recipe, he looked into the eyes to make sure they were bright and clear rather than dull-eyed as this in an indication they may be past their prime.

Asian Baked Snapper

After contacting Shane for a musicians recipe, he made the suggestion to visit my place and cook his chosen dish up for me. This was a fabulous idea, a dinner party at my place where didn’t have to prepare anything! I just had to supply the vegetables and the oven, perfect. The Snapper was also delicious. South East Asian flavours of ginger, spring onions, chilli and coriander infused well into this baked dish, I must invite Shane over to cook for me more often 🙂

Shane’s Asian Baked Snapper:

Ingredients:

1 medium-sized piece of ginger, peeled and chopped

3 Shallots, chopped

Bunch of Coriander, chopped

1/2 Red Capsicum, diced

1 Tbs Olive Oil

1/2 Lemon, sliced

Sea Salt

1/2 Jar of Masterfoods Soy Honey Garlic Marinade Sauce

Method:

1) Pre-heat oven 180 C and line a large baking dish with baking paper

2) Place all chopped vegetables in a bowl with Olive Oil and Soy Garlic Marinade, use hands to mix together

3) Place Snapper on a board and carefully slice deep down one side of the spine, creating a cavity

4) Cut three incisions on side of Snapper (as pictured)

5) Stuff marinade ingredients into the cuts and cavity and pour the rest over the top

6) Place Lemon slices over and sprinkle with sea-salt

6) Place fish inside foil, wrap, put in lined baking dish and bake for 30 minutes

7) Serve with  Jasmine Rice and steamed Bok Choy

Prawn and Mango Salad – (A suggestion from Shane to serve this as an entrĂ©e with the Snapper)

1 ripe Mango, peeled and sliced

10 Banana Prawns, cooked

1 Bunch Coriander, chopped

Juice of 1 Lime

Method

Place all ingredients in a salad bowl, mix to combine

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Yellow Polka-Dot Zucchini Linguine

Zucchini Linguine

Judging by warmer temperatures and Christmas decorations now appearing in department stores, Winter is officially over in Sydney. As a cold weather lover always happy to embrace the commencement of Winter I actually look forward to the oncoming months of slow cooked roasts and stews brewed up all day to be consumed in my kitchen next to the glowing  Jøtul cast iron wood stove. If I could afford the luxury of regularly travelling to any destination in the world I’d be pursuing the Winter climates over basting in sunny-hot, humid and balmy conditions any day. There’s just something about rugging-up, slipping on Ugg Boots and sipping a nice glass of spicy-sweet mulled wine that is much more appealing than enduring a sun-burnt sweat-fest.

Suffering a mild case of denial and not yet ready to put away the Ugg Boots or my cast-iron Chasseur pot, inevitably it’s time to start thinking about culinary choices that will suit the warmer weather approaching. And unlike Eggplant, there are countless songs written about Summer and all things Sunshine to get a bit of kitchen inspiration. Mostly positive, happy and upbeat songs like Heat Wave, Summer in the City, The Boys Of Summer, California Dreamin’, Surfin Safari, Under the Boardwalk, Summer of ’69 and that’s just the tip of the equatorial iceberg. Conversely Cruel Summer by Bananarama paints Summer in a darker light as does Summertime originally sung by Ella Fitzgerald.

Zucchini Flowers

Zucchini Flowers

The most quintessential summer song I can think of has to be the Brian Hyland recording of Itsy Bitsy Teenie Weenie Yellow Polka dot Bikini. Mostly because I had to sing this song for the Bushwackers Beach Party in Tamworth a few years ago so is the song used as inspiration for Zucchini Linguine. How can this song inspire a recipe you say? Easily. Apart from the obvious rhyme of Zuchini and Bikini, think yellow with polka dots and the possibilities are endless. My thoughts straightaway leaned towards yellow capsicum, capers, preserved lemon and black sesame seeds. And Zucchini sliced thinly into lengthways strips I have recently discovered, surprisingly is an excellent and far healthier alternative to pasta. If you want your Bolognese sauce to stand out next time both visually and textually, try serving on a bed of Zucchini Linguine.

Slashed of high carbohydrate content and also gluten-free, who knows you might just be able to squeeze into that teeny weeny bikini this summer, or at least not be afraid to come out of the water wearing one 🙂

Yellow Polka-Dot Zucchini Linguine with Crunchy Parmesan:

Ingredients:

4 Zucchini, topped and tailed, sliced into thin strips lengthways, then again into linguine style strips like this:

Zucchini Shredded

1 Yellow Capsicum, sliced thinly in strips

1 Tbs Coconut Oil

2 Tbs Olive Oil

2 Cloves Garlic, minced

1 Birds-eye Chilli, de-seeded and chopped finely

1/4 Piece of Preserved lemon, chopped finely

1 Tbs Baby Capers, rinsed

1 Tbs toasted Black Sesame Seeds

Coriander Leaves chopped roughly

Method:

1) Melt coconut oil in a frying pan over medium heat

2) Add Zucchini and Capsicum and sauté for a few minutes until just tender

3) In a new saucepan, add Olive Oil, Garlic, Chilli and Preserved Lemon and gently simmer over medium heat till fragrant, one minute tops

4) Pour Olive Oil mixture over Zucchini Linguine and stir till well combined

5) Scatter with toasted Sesame Seeds and Coriander

Crunchy Parmesan:

Ingredients:

Handful of Raw Almonds, ground up in a processor

3 Tbs finely grated Parmesan Cheese

4 Zucchini Flowers with baby zucchini attached

Splash of Olive Oil

Sea Salt

Method:

1) Preheat Oven to 180 C

2) Mix Almonds and Parmesan together in a bowl

3) Place Zucchini Flowers in roasting pan, splash with Olive Oil and Sea Salt

4) Bake for 15 Minutes, remove and let rest

5) Detach flowers from baby Zucchini, crush up with fingers and add to the Parmesan mixture

6) Either eat the roasted baby Zucchini now, or throw into main dish

6) Sprinkle on-top of Zucchini Linguine


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Imam Bayildi and the Eggplant Song

Image

In the world today it’s doubtful any more than one song exists where the subject and title is Eggplant. A quick Google search reveals that yes there is indeed more than one song with Eggplant in the title like ‘The Eggplant That Ate Chicago’. The band Train also has a song called Eggplant and there are a band-names like ‘My Eggplant Died Yesterday’ and ‘Kenny Young and the Eggplants’.  The search also indicates resoundingly by far and above the most well-known Eggplant song of all is ‘Eggplant’ by Michael Franks from the album Art Of Tea.

I heard this song in remix form recently after not hearing it for years, then quite annoyingly remained in my head for a few days afterwards. Anyone familiar with the lyrics  would know the chorus suggesting his girlfriend cooks it up ‘about nine-teen different ways and he sometimes has it raw with Mayonnaise’? More Googling reveals indeed this is a way some people consume it, raw with mayonnaise on a sandwich. (Perhaps they got the idea from the song?) Eggplant, whether it be roasted, fried or Baba Ganoushed is a vegetable unsurpassed with its sweet, cooked flavours and melt-in-your-mouth texture. Raw is just not an option.

Imam Bayildi

Imam Bayildi

I recently performed in Yamba with the Bushwackers, where we were fortunate enough to experience the cooking of Sevtap YĂĽce. Turkish born, she now owns her own restaurant in Yamba where the menu is a creative mix and modern slant on traditional Turkish recipes. Being so impressed with the food I buy her cookbook full of treasures ‘Turkish Flavours’ and there she was in the open kitchen to sign it for me too with a smile to match as big as her flavoursome, generous cooking.

Blanched Tomatoes Chopped

Blanched Tomatoes Chopped

I consult Sevtaps’ cookbook for Eggplant dishes and discover Imam Bayildi – which translates to ‘The Priest Fainted’. Some say he fainted because the dish tasted so good and others because of the amount of expensive olive oil used. I’ve never fainted because a dish tasted so good, quite the opposite. And with no shortage of Olive Oil thanks to Adina Vineyard decide to attempt this dish.

There appears to be more than one way of approach with many variables of ingredients right down to the initial preparation of the Eggplant. Being a bit trepidatious as to peeling Eggplant correctly I consult YouTube to find out how to, someone must know. And there I find ‘The Imam’ with his recipe and how-to. It’s in Turkish with no sub-titles, but make a note of it all just the same, hoping that I haven’t added salt instead of sugar. There is a green vegetable added, and I can’t recognise it so go with Septavs addition of green capsicum at this point.

Here is the Imam at work himself and the secondary inspiration for this recipe combined with Sevtaps, and a few of my own additions.

Imam Bayildi – Stuffed Roasted Eggplants

1 Large Eggplant (or 3 smaller aubergines) trimmed, peeled, scored, halved and salted in a colander

1 Cup Olive Oil

2 Cloves Garlic, sliced thinly

Sea Salt

1 Brown Onion, chopped

1 Green Capsicum, diced

2 Ripe Tomatoes, scored, blanched, peeled and chopped

1/2 Litre Water

Bunch of Flat Leaf Parsley, chopped

Juice of 1/2 Lemon

1 Clove Garlic, minced

2 Large Green Chillis split lengthways, de-seeded and de-membraned

Method:

1) Pre-heat Oven to 170 Degrees C. Fry onions in half the oil over medium heat for a few minutes

2) Add Capsicum and Tomato. Sprinkle liberally with Salt, let sizzle a bit then add water

3) Let boil, reduce heat, cover and simmer for twenty minutes

4) Push slivers of garlic inside scored eggplant

5) Fry eggplant in rest of oil till golden on all sides, remove and drain on paper towels till cool then place in a roasting tin

6) Add parsley, minced garlic and lemon juice to tomato mixture, turn off heat

7) Drain veg mix through a colander, reserving liquid.

8) Dig a well in each cooled eggplant, making sure the skin below is left intact and evenly scoop in veg mixture

9) Top with half a large green chilli (pictured) secured with a toothpick and a sprinkle of slithered almonds

10) Pour reserved liquid around (not over) eggplants, cover and bake 40 minutes.

Garlic Yoghurt

1 Clove Garlic

Sea Salt

1 Cup Greek Yoghurt

Method:

Ground Garlic and Sea Salt in a Mortar and Pestle to paste consistency

Fold into the Greek Yoghurt

I served this on top of prepared red quinoa, Garlic yoghurt (also by Sevtap) a sprinkle of toasted sesame seeds and a squeeze of lemon juice. It tasted so good I nearly fainted 🙂


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Tangled Up In Darwin and Rudd

Tangled Drumkit

The life of a full-time travelling musician is rarely dull. Not only are we lucky enough to have the privilege of performing alongside greatness on stage, we also on occasion get to travel to some tasty destinations for work and today is no exception.  Just the mention of the name Darwin conjures up exotic images of sun-drenched harbour walks, vibrant markets, dangerously seductive crocodile-infested waters, vivid coloured skies blanketing bright red Northern Territory dirt and general tropical thoughts of all kinds. It’s been seven years since I last visited Darwin so am thrilled at the opportunity to be a part of the Bob Dylan Tribute ‘Tangled Up In Bob’ at the Darwin Railway Club.

Any air travel needed to be undertaken within Australia with more than one hours’ duration, and I know Dobe Newton from the Bushwackers will whole-heartedly agree can only be on Qantas. Tiger Airlines has been putting in a valiant effort as of late, as has Virgin (who have relaxed their rules of baggage allowance for musicians through APRA). And ever since they provided ‘all-responsibility and no-care’ with my accordion on one ill-fated trip, Jetstar remains an all-round disappointing experience. There is a certain amount of tactility and romanticism associated with Qantas like the intoxicating aroma of a soft, well-worn leather jacket. Complimentary SMH at the gate, your own personal iPad with movies, a free hot-meal are just some of the features that Qantas won me over with when it was time to book the flight to Darwin.

Railway Club Beer-Garden

Railway Club Beer-Garden

In 30 Degree temperatures, a fairly mild but ever so gentle ferocious humidity blasts me on arrival. Feels like a storm is on its way to this troposphere town but turns out is a tease only and more a sign of whats to come over the next six months. As soon as I check into the hotel, am out of my tight black Sydney Winter jeans and boots and into the Havianas and shorts quicker than you can say ‘Story of the Hurricane’.

Slightly peckish and with a few hours to kill before sound-check at the Club I get pointed in the direction of the Parap Village which is directly across from the hotel where I discover a fabulous supermarket, Parap Fine Foods. This establishment has been run by an Italian family for years and they have an extensive stock of top-shelf gourmet selections of all kinds. It takes me by surprise and spend the next hour perusing labels of local and imported jams, sauces and spice mixes. The fruit and veg section is all local and mostly organic. Then I spot the Deli with an incredible display of chocolate sweet delights and macarons, salamis and a cheese component equating the quality and quantity of anything found in a French Fromagerie.

Parap Fine Foods Deli

Parap Fine Foods Deli

I can’t decide on a cheese and this must be obvious to the woman behind the counter as have stared glazed-eyed for some time. She offers assistance and decides for me, giving me a sample of a German Sheepskin Milk Picasso which is divine. Being the end of the role due to the popularity of this cheese, she wraps it up and hands over 200 gms worth with a discount at $14 adding she likes her cheeses to go to a good home and I reassure her this will be the case. This woman knows her cheeses. I also purchase local vine-ripened tomatoes, Kalamata Olives drenched in lime and garlic and a 2010 Mount Benson Merlot from South Australia. Forty-five dollars later, and all I wanted was a snack 🙂

Wheelbarrow Basil at the Railway Club

Wheelbarrow Basil at the Railway Club

The Darwin Railway Club is a fascinating place. This is the first time I have performed at a Club that raises their own chickens and uses the eggs for spinach pies, grow their own herbs and also harvest ducks for consumption. They recently held a feast night where these ducks were (sorry vegetarians) after being raised lovingly, then put to sleep, prepared and served up for the members. Welcome to Darwin! Before the gig, I order a glass of Shiraz and forgetting am in the NT for a moment, shudder at the fact that the bottle comes out of the fridge. After mentioning this to the bar-girl she responds in her NZ accent to just give it two minutes when it will arrive at room temperature. Of course it will.

Beergarden Buddha

The Green-Room where we are hanging before the gig with the local Darwin Musicians in the Tangled Band tonight is the hottest room in the building. I learn later this room is also a completely cyclone-proof bunker made of solid concrete. Unlike performing at the Gympie Muster last weekend in arctic temperatures where the lights on the stage being LED based no longer generate any kind of heat, we are exposed to the old faithful R & R full-on-heat emitting old-school globe variety. The Band also cooks, renditions of Maggies Farm and Subterranean Blues are well executed by these local talented Darwinite Musicians.

Parap Market Flowers with Ginger

Parap Market Flowers with Ginger

Thanks to the Qantas In-Flight Magazine, I have already read about the Parap Markets held every Saturday being touted as a must-do on the Darwin tourist agenda. How serendipitous that I am here on a fleeting twenty-four hour visit, staying directly opposite where these markets occur. The produce is primarily of South East Asian flavours – mountains of chillis, coriander, paw-paws, mangoes, garlic, ginger and accompanying spices. Lebanese flavours are also represented along with reams of tye-dyed clothes and locally crafted silver jewellery. But it is the food that is impressing me here and I circle around in a holding-pattern deciding on what just to go for. Instinct tells me that anything will be good so I go for a Thai spicy chicken larb style salad, a watermelon, lime and ginger juice plus a Lebanese custard desert drenched in rose-syrup. Heaven. I also purchase a Chilli Sauce, made with only birds-eye chillis, garlic and lime. NO SUGAR or preservatives of any kind and is very hot according to the grocer who has made it himself.

Oddly, there appears to be some media action rustling up with TV cameras all assembling in the vicinity of where I am. A quiet buzz turns into frenzy as none other that Kevin Rudd appears out of no-where. All of a sudden I am engulfed by a sea of zoom-lenses and a tsunami of paparazzi, surreal indeed. Now there’s a traffic jam and general mayhem surrounding the previous serenity of the Parap Markets and people are asking Kevin to move-on. Something tells me he’s not here for the Laksa 🙂

The Rudd Circus at Parap

The Rudd Circus at Parap


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Govindas and The Gympie Muster

Muster Main Stage

Muster Main Stage

Driza-bones, Cowboy Hats, Bundaberg Rum, Pluto Pups, XXXX, Boots, Dust and Country Music. These are just some of the elements in no shortage at the Gympie Muster where I have spent the last four days performing.  Set in the beautiful location of the Amamoor Forest Reserve in Queensland Australia, this festival is not for the faint-hearted. This Festival is tailored for die-hard country music fans who are well-seasoned Musterites happy to spend a few days temporarily removed from reality, donning the appropriate Muster gear, yelling choruses of songs about utes, beer, cows and pink guitars while drowning in a sea of Bundy.

For a Musician who has several performances at this festival, the Muster experience usually involves being prepared and match-fit when it comes to the food options. There are long walks involved, carrying gear from venue to venue (there is on-site Artist Transport, but this is ‘unintentionally’ on occasions not so reliable due to the hectic scheduling of hundreds of musicians and gear needed carting around the many different venues) on-top of the actual performance energy required, so it is essential that nourishing food be sourced and this is not such an easy or in most cases cheap task. Being a performer, I have been sent my Muster Pack by email prior to the Festival with a list of handy hints and Artist Services that will be available. A piece of information included in the Pack mentions there will be refreshments and light snacks available for all performers at a place called Artist World and this is encouraging news.  The first gig of the Muster for me is with The Bushwackers on the Main Stage and we will be required to hang around there so there’ll be no time to get acquainted with various food stalls around the site which is fine as will have a fair amount of hurry-up-and-waiting time over the next few days to do just this.

Artist Refreshments

Artist Refreshments

There is fruit, luckily. Then there is a bowl of assorted chocolates and lollies, a huge bottom-less pit bowl of smarties then another with a selection of snack-pack school lunch size chip packets.  Some instant coffee satchels plus several mini-bar fridges chockablock full of festival sponsor Red Bull. With the exception of the fruit, once again my handbag almonds have come to the rescue as we’ve no time to source anything more substantial before jumping on stage to set-up then perform for thousands of Muster revellers on the hill.

Our accommodation is off-site at the Conference Centre back in Gympie which is welcoming as it is away from the mayhem and general racket of the festival. Unlike some other musicians, I much prefer this to the on-site complimentary artist tent accommodation where I would have been an un-happy camper exposed to evening temperatures dipping as low as minus six degrees Celsius, braveness indeed. Also, the conference centre provides breakfast and I am ravenous the next morning having passed on the lollies and chips for dinner the night before. It consists of poached eggs, grilled tomatoes, fruit, a selection of cereals juices and an adequate coffee machine with an espresso option. A good start to the day so far, I am happy and nourished for the long day ahead.

My first gig today is with The Bushwackers at the Crowbar. Playing accordion for seventy-five minutes in this high-energy band burns energy and calories in aerobic proportion so again the handbag almonds are useful, but I’m still ravenous after this show and now have some time to search for some decent food. Something am hoping is as healthy as possible amongst the plethora of hot-chips and pluto-pup outlets. Word has it from some veteran Muster musicians there is such a place, Govindas. All vegetarian and all good so I set out to find it. It’s a bit of a treck from the Crowbar where we have just performed, trundling along past the main stage hill and swimming through a sea of Driza-Bones but after a bit of searching (it’s a little hard to locate not being as flashy or lit-up as some of the other food outlets) I see it.

Govindas

Govindas

Govindas, as the sign above the hut says is Pure Vegetarian and ‘The Taste of Transcendence’. Judging by the genuinely friendly smile on the face of the young guy serving behind the counter, I just know already that I WILL taste the love in this food. He offers two plate sizes $5 for a small or $11 for a bit of everything. So far it’s looking like good value, I’m also hungry so go for the larger plate. The food is of Satvik nature which is traditional Hare Krishna recipes the body best harmonises with – Harmonious Food, how ingenious and apt for musicians. Piled high on an eco-friendly bio-degradable plate made of sugar-cane plus accompanying fork made of corn starch, I receive a creamy curry loaded with vegetables on a bed of jasmine rice, a generous serve of Kofta balls with a spicy tomato sauce and a Halava dessert (semolina and cardamom). I am most definitely transcended far away from pluto-pup land after eating this meal and will certainly be making a return visit before the end of the festival. Well nourished and happy, I’m ready for my next gig. The Torn and Frayed Show – a country rock tribute featuring some of my most favourite musicians. Thank you Govindas 🙂

Big Biodiesel Ute - and THOSE boots

Big Biodiesel Ute – and THOSE boots


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Rhubarb, Rhubarb, Rhubarb Baby :-)

Rhubarb

When it comes to fruit and vegetable selection, I like to follow their seasonal habits so they are at their absolute best. This way you are getting them in their full glory, they taste better and are also cheaper. For instance, I wouldn’t attempt a Jamie Oliver Thai Mango Salad in the middle of winter, firstly because you won’t find a mango then (unless you’ve been diligent enough to freeze some pulp from the previous Summers’ abundant supply, who does that anyhow?) And secondly, it’s not really a Winter dish, it’s more appropriate to be slicing up mango and cucumber into slithers while wearing Havaianas in the kitchen rather than Ugg Boots – that just doesn’t seem right.

There are a few perennial vegetables and lucky for us, one of them is Rhubarb. While having a chat with my neighbour the other day about food, she mentioned Rhubarb and the fact that she had always thought it to be a fruit but had recently discovered it is actually a vegetable. This got me thinking about Rhubarb and the fact that I had never really considered making a dish with it. I’ve certainly sampled some lovely baked apple and rhubarb crumble with cream from country cafes during my travels but never thought to do something with it in my kitchen. That same day, I spotted a huge bunch of it in my local IGA and promptly purchased it. It was meant to be.

Now, what to make with it. After trimming the leaves and roots off as these contain poisonous oxalic acid and leaving only the edible stalks, I try a piece, raw.  This is a mistake as Raw Rhubarb is definitely an acquired taste, not something I could get used to or have any desire to either. It won’t hurt you to eat it like this and is certainly loaded with many vitamins and minerals this way, but the good news is that apparently these are retained in cooked form, a much wiser choice 🙂

Quinoa, Rhubarb and Apple

Quinoa, Rhubarb and Apple

Stewing Rhubarb seems to be the tried and tested way of preparing this vegetable, so I cook it up with some apple, coconut sugar, a few spices and serve it on a bed of white Quinoa (the new black) with Greek Yoghurt, strawberries, toasted sesame seeds and a splash of Maple Syrup. Turns out to be a wonderful dessert, as well as a great alternative to rolled oats for breakfast if you are trying to take it easy on the grains. If you are also trying to take it easy on the sugar, leave it out along with the Maple syrup and use a bit more cinnamon instead, but it won’t be anywhere near as delectable 🙂

Quinoa with Stewed Apple and Rhubarb:

4 Rhubarb Stalks, washed, trimmed and cut into 2cm diagonal slices

1 Large Red Apple, peeled, cored and sliced (get yourself one of those super-duper apple-peeler corer machines – gets this job done in seconds)

1 Tbs Coconut Oil

1/4 Cup Coconut Sugar

1/4 Cup Water

1 Tsp of Cinnamon

1 Star Anise

Pinch of Nutmeg

Prepared Quinoa

Toasted Sesame Seeds

Method:

1) In a fry-pan over medium heat, melt coconut oil

2) Add rhubarb, apple, sugar, water and all spices.

3) Fry gently, stirring often till rhubarb breaks down and apples are softened. About 20 mins.

4) Top Quinoa with stewed rhubarb mixture, Greek Yoghurt, sliced strawberries, sesame seeds then drizzle the Maple Syrup over.

Oh yes, thank you Rhubarb.


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Meat and Three Veg

Three Veg

It’s an easy past-time whiling away hours on the internet googling information or downloading apps in relation to anything about food if you are concerned about your diet and GM factors, weighing up varying statistics and getting bamboozled with conflicting information from countless sites to do with food and nutrition. The Internet is now a place where anyone can post their opinions about food, and basically say anything about anything whether it is substantiated or not. There are of course some reputable sites with backed-up research by qualified food-nutritionists, dietitians and scientists and I have narrowed it down to a few I subscribe to, everyone has their favourites. Not to mention the Mt Everest of products, marketed and available in supermarkets claiming to counteract gluten, fat, sugar and declaring to be the be all and end all of healthy eating. Rather than banging your head against the fridge, I believe it can be a bit easier to decipher and get your thoughts around.

However you look at it, the philosophy is quite simple. Get back to the basics, the way our Mothers, Grandmothers and their Grandmothers approached food. The very simple Meat and Three Veg approach. Or for the Vegetarians, the Egg and Four Veg approach. Even the Vegans, The Veg and More Veg approach. Here are a few of my own rules when it comes to food choice:

Number 1 – Don’t buy food that comes in a box or a packet

Generally speaking, food sold in boxes has at some point been processed in one way or another. Food is put into plastic packaging or wraps and boxes for a reason, to preserve it and lengthen its shelf-life. In order to preserve food, it needs preservatives which are something our bodies really could do without in the long run. If you see the number 220 or higher on the ingredients list, put it back on the supermarket shelf. You don’t need it. (Unless it is completely organic and preservative-free, 220 is also present in most wines as it protects against oxidation and bacterial spoilage. Everything in moderation). 🙂

Number 2 – Eat Fresh

Don’t know about you, but I don’t plan all following week-night meals at the beginning of the week or do one huge grocery shop with each nights meal planned already. I’m not that organised, preferring to give it a bit of thought in the morning and decide what I want to cook for dinner that night, then shop locally for the freshest ingredients that can be sourced on the day. In todays fast-paced world it’s easy to come up with a bunch of reasons not allowing you to do this. Long working hours, dead-lines and two or more kids for example (and this is a legitimate excuse for a lot of people) but really if you dedicate some time of each day to fresh-food shopping, even if you have to diarise it, it will eventually just become part of your daily routine. Nor am I a fan of freezing meat, fish or chicken, preferring to purchase fresh organic if possible, on the day. I know it can all be frozen for convenience and will be cheaper, but I think fresh tastes much better. (An exception can be made  for bought frozen fish as it is usually fresher than the non-frozen fish bought at the sea-food shop because it’s been cleaned, filleted and snap-frozen on the boat preserving it’s freshness).

Number 3 – Keep it Simple:

Meat and Three Veg means exactly that. Whether it be a juicy grass-fed rib-eye-fillet (sorry vegetarians), a Tasmanian salmon fillet or a lovely organic chicken, any of these can be easily prepared to cook with a simple marinade OR just thrown directly in the oven, on a grill pan, BBQ or whatever cooking medium on their own.  Of course you can go all gourmet and exotic with marinades but you can always just simply use Lemon, Garlic, Salt and Pepper and GOOD QUALITY Olive Oil.  Plus a green herb or two – parsley will always get you out of trouble, as will a lemon.

With the Three Veg, just think in terms of ‘tri-colour’ during selection process:

Pumpkin, Broccoli and Red Capsicum.

Sweet Potato, Eggplant and Asparagus.

Carrot, Leek and Cauliflower.

Fennel, Red Onions and Snow Peas.

Bok Choy, Radish and Cabbage.

Artichokes, Tomatoes and Kale – starting to get fancy there but it’s the three different colours of veg am trying to envision in Green, Red (or Orange) and White.

It’s as simple as that!