Bobbies Restaurant

754 St. Marys Road

Winnipeg, Manitoba, R2M 3N7
Tel. /Fax: (204) 453 - 0938
e-mail: [email protected]
web: www.bobbierestaurant.com

Its GOOD for YOU!

A collection a very unique recipes

With wonderful color
Photos.

BY: BOBBIE andJOHN Schiop

Table of Contents:

Page

Appetizers:

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Beef Carpaccio
Steak Tartare
Blini and Caviar
Bruscheta
Stuffed Mushroom Caps
Oysters wrapped in Prosciutto
Tuscan Bean Salad
Mini Swedish Meatballs with Cranberry Sauce
Jambon Serrano with Melon
Grilled Octopus with Lemon-Garlic Olive Oil and Fried Capers
Homemade Gravalax
Shrimp and Vegetable Tempura
Homemade Prosciutto
Homemade Cured Pork Belly
Homemade Fresh Sausage
Corned Beef Hash
Chorizo (Tex-Mex)
Chicken Sausage
Corned Beef
Bratwurst
Bierwurst
Boudin Blanc de Liege
Duck Sausage

SOUPS:
French Onion with Beef and Barley
Hearty Vegetables
Slit Green Pea
Cream of Mushroom
Bean
Tomato and Cabbage
Sweet and Sour
Sweet Corn
Beef Noodle
Seafood
Gazpacho
Red Pepper and Hemp Seeds
Goulash Soup
Minestrone
Salad Dressings and Salads:
Balsamic Vinaigrette
Lime-Cilantro Vinaigrette
Raspberry Vinaigrette
Honey and Balsamic Vinaigrette
Mustard Vinaigrette
Honey, Garlic Vinaigrette
Citrus-Basil Vinaigrette
Creamy Blue cheese Dressing
Creamy Garlic Dressing
Ranch Style Dressing
Zinfandel Salad or Slaw Dressing

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Authentic 1000s Islands Dressing

Kale Salad with Pomegranate, Sunflower Seeds and Sliced Almond Salad
Deliciously Sweet Salad w. Maple, Nuts, Seeds, Blueberry and Goat Cheese Salad
Beet Salad with Goat Cheese
Spinach Salad and Goat Cheese
Classic Caesar Salad
FISH AND SEAFOOD:
Storing Fresh Fish
Cioppino
Seafood Piccata
Bouillabaisse
Stuffed Squid
Shrimp Provencal
Paella
Salmon w. Garlic, Bean Puree, Asparagus and Tomatoes
Chargrill Salmon with Avocado Salsa
Carpaccio of Salmon with Remoulade Sauce
Creamy Salmon and Leek Pie
Coulibiac (Russian Fish Pie)
Creamy Salmon Gnocchi
Stir-fry Scallops, Prawns and Snow Peas w. Longevity Noodles
Seafood Pies
POULTRY:
Citrus Chicken
Chicken Cacciatore
Paprika Chicken
Chicken Provencal

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POULTRY.
Chicken Dijonaise
Chicken Tacos
Chicken Schnitzel
Chicken Wings
Chicken Parmigiano
Satay Chicken Tenderloins
Chicken Florentine
Chicken Dracula
Duck Confit
Roast Duck with Cherry Sauce
Duck Salad with Red Wine Dressing
Roast Duck with Red Wine Pears
Herb Roasted Turkey Breast
Classic Turkey Club Sandwich
Turkey Breast with Pistachio and Prunes
Turkey Breast with Cranberry and Walnut Stuffing
Sherry marinated Turkey with Chorizo and Red Caspian Stuffing
VEAL:
Veal Schnitzel
Veal Chop Stuffed with Ham and Cheese
Veal Goulash
Mediterranean Style Veal
Rosemary Veal Cutlets with Pasta Salad
Veal Rack with minted Peas and Roast Pumpkin
Herb Crusted Veal Rack with Spring Vegetables and Tarragon Butter
Parmesan Veal Meatballs skewers with Tomato Sauce

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VEAL
Veal OssoBuco
Veal Scaloppini
LAMB:
Lamb OssoBuco
Roasted Lamb Rack with Spring Vegetables
Pistachio and Herbs Lamb Rack
Lamb Racks with Anchovies, Lemon and Thyme Crust
Lamb Moussaka
PORK:
Sesame Pork Chops
Blueberry Glazed Pork Ribs
Satay Pork Skewers
Pork and Prawn Dumplings
Pork and Tomato Cabbage Rolls
Pork Cutlets with Greek Salad
Pork Chop Provencal
Savory Stuffed Pork Loin
Slow Roast Pork Loin
Pork Chops with Mustard and Cornichon
BEEF:
Beef History and details
Beef Stroganoff
Gorgonzola and Mushroom Stuffed Beef Tenderloin with Merlot Sauce
Beef Goulash with Dumplings and Steamed Vegetables
Filet Mignon
Rib eye Roast, cooking details

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BEEF
Meatballs with Couscous Salad
Traditional Beef Chili
Vietnamese Beef Carpaccio
Coconut Braised Beef Short Ribs with Toasted Spices
Sandwich of Beef with Watercress and Tomato Confit
Thai Grilled Beef Salad
Roasted Rice Powder
Beef and Eggplant Stew
Beef and Carrot Ragout
Old Fashioned Beef Stew
Ratatouille with Pasta
Spaghetti with Marinara Sauce
Baked Meatballs with Linguini
Beef Lasagna
Carbonara Pasta Sauce
Cheese Meatballs with Spaghetti
PASTA AND PASTA SAUCES:
Pasta through the ages
Basic Pasta Dough
Herb Pasta Dough
Red Beet and Horseradish Pasta
Saffron Pasta
Wild Mushroom Pasta
Pasta Fillings
Cheese Filling
Spinach and Cheese Filling

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Pasta Meat Filling

Gorgonzola Pasta Filling
Mushroom Pasta Filling
Mushroom Pasta Filling II
Homemade Tomato Sauce
Fettuccine Alfredo
Old Fashioned Linguine with Clam Sauce
Eggplant Lasagna
Chunky Sausage and Tomato Pasta
Gnocchi
Spinach and Ricotta Cannelloni
DESSERTS:
Apple Strudel
Floating Islands
Chocolate Truffle
Chocolate Tart
Hungarian Dobos Torte
Baklava
Fruit Tarts
Tiramisu
Crepe Suzette
Sweet Plum Dumplings
Chocolate Mousse
CHEESE
History of Cheese Making

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MISCELLANEOUS:
French Cooking Terminology
Cooking Herbs
Fine Herbs
Spices
Condiments
Mustard
Vinegar
Essence
Food-borne Illness
Prevention of Food Poisoning
The By Gone Era
Cooking Guidelines
Protein Powder
Bobbies Energy Bar
History of Wine Making
The World Healthiest Foods

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Steak Tartar
Blini w. smoked SalmonProsciutto Oysters Stuffed Mushroom Melon & Prosciutto Prosciutto Rolls
and
Oysters Wrapped
Stuffed Mushroom Beef Carpaccio
Beef Carpaccio Tuscan Bean Salad
Cream Fresh
Prosciuto

Bruschetta

Chocolate Truffle

Leg of Duck Confit

Bruschetta

Lamb Filet

Pea Soup

Chicken galantine

Roasted Short Rib

Bean Soup

Veal sweet breads

Salmon Saramura

Minestrone

Stuffed Veal Chop

Bean SaladPeak Tartar Salmon

Pork Chop Provencal

Apple Strudel

Cream of Mushroom

Chicken Dracula

Hearty Vegetables

Tomato-Cabbage

Goulash Soup

Simple Roast Chicken

Spicy Bean

Gazpacho Soup

Chicken-Egg Burger

Grilled Seafood Salmon Saramura

Seafood Soup

Red Pepper & Hemp

Hot & Sour Soup

French Onion

Grilled Chicken Breast

BBQ Pork Ribs

Cream of Tomato

Sweet Corn

Chicken OssoBuco

Grilled Pork Chop

Beef Noodle Soup

Black Bean Soup

Stuffed Chicken Breast

Pork Belly Confit

Pork Belly Confit

Chicken Br. Piccata

Pistachio and Cracked

Pepper Pork Tenderloin

Prosciutto and Melon

Slow Roast Pork Loin

Prosciutto

Savory Stuffed Pork

Loin

Pork Sausage

Egg Stuffed Pork

Meatloaf

Spicy Pork Burgers

Home Cured Pork Belly

Fresh Pork Sausage

HomemadeGravlax

Prawns, Avocado on
Gravlax

Seafood
Fettuccine

Filet Mignon

Herb & Citrus Lamb Chops

Roast Rack of Lamb

Stuffed Lamb Shoulder

Roast Leg of Lamb

Seared Duck Breast

Floating Islands

Assorted Cheese

Duck with Red Cabbage

Baklava

Chocolate Truffle

Duck Sausage

Dobos Torte

Apple Strudel

Chocolate Tart

Fruit Tart

Chocolate

Chocolate Mousse

Assorted Wines

Blue Cheese

Truffle

Divine

Caramel

Tiramisu

Cinnamon & Choc. Torte

APPETIZERS
Beef Carpaccio

Beef Carpaccio was said to be invented by Giuseppe Cipriani in 1950 at his landmark restaurant Harry's Bar in Venice, Italy. Named after
the Renaissance painter Vittore Carpaccio who use of red in his paintings was his personal signature. Thin sliced impeccable fresh raw
beef served with cold vinaigrette made of olive oil or Aioli and fresh arugula are the main components of the dish. Also thinly shaved or
grated Parmigiano can add extra glutamates which really amp up the beefy flavour.
Slicing the Carpaccio at Home can be a Challenge
Making the dish at home can be a slight challenge. Restaurants often use electric deli slicers to get ultra-thin slices. To assimilate you can slice thin
and then pound out between two sheets of plastic wrap with a meat tenderizing hammer. You want to pound gently so as to flatten but not break
the fibres.

After pounding to a thin uniform thickness remove one side of the plastic wrap and flip over on to a chilled plate. You can at this point smooth the
edges with the flat side of the tenderizing hammer, sliding over the plastic wrap gently. The Carpaccios can be prepped ahead of time and left
covered in the fridge for a day. After a day exposure to air makes the meat oxidize and turn an un-appealing color. For pounding, a stainless steel
mallet is ideal, but you can use any heavy flat object, like the bottom of a small frying pan or even a wine bottle. Also you could try and ask a
butcher at the meat counter to do the slicing for you. It is great to develop a relationship with Butchers and Fish Mongers, to get great products and
extra services.

Beef is Classic Choice for Carpaccio

Beef is the classic meat for Carpaccio, and the preferred cut is tenderloin. Sirloin also has great flavour and texture for Carpaccio. Some
restaurants use eye of the round -- an economic cut that is shaped like tenderloin but actually has more flavour than filet. Commonly used in
Vietnamese pho, the eye round can tend to have a spidery piece of gristle running down the center. With thin slicing or pounding minor
occurrences of fat are barely noticeable, but if there is a large fat pocket try and remove it and smooth the beef with plastic wrap. Buffalo and
Venison also make great Carpaccio, while lamb can be good but the gamey flavour can scare off non-adventurous eaters. .
Modern Interpretations Include Tuna Carpaccio
Now days many creative chefs are also using fish, vegetables and even fruit to stand in for the beef classic. Restaurant Le Bernadin in New York
made Tuna Carpaccio popular, since red tuna looks similar to beef and is great in raw preparations; it is a natural stand in.
Other top chefs have used portabella mushrooms, beets, radishes and even pineapple for takes on the classic. The idea is usually taking a raw or
barely cooked component, slicing super thin and dressing the top like a composed salad.
In Italy cold cuts like Prosciutto and Bresaola are often thinly sliced on a platter and dressed in a similar manner as Carpaccio for an Antipasto.
Ingredients for classic Beef Carpaccio (serves 4-6)

4 tablespoons extra-virgin olive oil

1 pound beef tenderloin, trimmed of fat and sinew
2 cups arugula leaves, torn
1 ounce freshly grated Parmesan cheese
Juice two lemons
2 tablespoons capers
Sea salt and freshly ground pepper to taste

1.
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6.

Slice beef tenderloin very thinly with a very sharp knife, pound and arrange on plate or platter.
Season with salt and fresh pepper
Drizzle olive oil and lemon juice on top of the beef, scatter with capers.
Place arugula leaves on top dressed with olive oil and lemon
Finish with gratings of Parmesan cheese.
Serve with crusty bread if desired.
2

Steak Tartar

History
A popular legend is that the dish is named after the nomadic Tatar people of the Central Asian steppes who ate raw meat as they rode their
horses because they did not have time to stop and cook. A variation of this story is that the meat was kept under the horse's saddles to be
tenderized by the day's riding.
It was first served in French restaurants early in the 20th century. What is now generally known as "steak tartare" was then called steak
l'Americaine. Steak tartare was a variation on that dish; the 1921 edition of Escoffier's Le Guide Culinaire defines it as steak l'Americaine made
without egg yolk, served with tartar sauce on the side.
Over time, the distinction between steak l'Americaine and its variant vanished. The 1938 edition of Larousse Gastronomique describes steak
tartare as raw ground beef served with a raw egg yolk, without any mention of tartar sauce.
Steak tartare is a meat dish made from finely chopped or minced rawbeef.[1]Tartare can also be made by thinly slicing a high grade of meat such
as strip steak, marinating it in wine or other spirits, spicing it to taste, and then chilling it. It is often served with onions, capers and seasonings
(the latter typically incorporating fresh ground pepper and Worcestershire sauce), sometimes with a raw egg, and often on rye bread.
Although less common than the completely raw variety, there is a French version of steak tartare called tartarealler-retour. It is a mound of
mostly raw steak tartare that is lightly seared on one side of the patty.

INGREDIENTS

3 medium oil-packed anchovy fillets (optional, adjust salt if added), rinsed and minced
2 teaspoons brined capers, drained and rinsed
3 teaspoons Dijon mustard
2 large egg yolks
10 ounces USDA prime beef tenderloin, cut into small dice, covered, and refrigerated
2 tablespoons finely chopped red onion
2 tablespoons finely chopped Italian parsley leaves
4 teaspoons olive oil
3 dashes hot sauce (such as Tabasco)
4 dashes Worcestershire sauce
3 dashes of cognac (optional)
3/4 teaspoon crushed chilli flakes (optional)

INSTRUCTIONS
1. Combine anchovies (if using), capers, and mustard in a nonreactive bowl. Using a fork or the back of a spoon, mash ingredients until
evenly combined; mix in egg yolks.
2. Use a rubber spatula to fold remaining ingredients into mustard mixture until thoroughly combined. Season well with salt and freshly
ground black pepper. Serve immediately with toast points or french fries.
Beverage pairing:Joseph DrouhinVro Pinot Noir, France. Steak tartare is a classic dish of Burgundy, so a Burgundian Pinot Noir is naturally a
good wine choice. This one is inexpensive, simple, but pleasantly lively, with lovely flavours of cherry and raspberry. A peppery note will
resonate with the tartare as well as the wines sprightly acidity.

Blini and Caviar

Although blini are best served soon after they are prepared, they can be made up to a week in advance. Let them cool to room temperature,
then freeze in an airtight container, placing paper towels between the layers of blini so they will not become soggy. When ready to serve, place
the frozen blini on a baking sheet and heat in a 200F oven until just warmed through, 15 to 20 minutes.
Ingredients

1/4 cup whole wheat flour

1/2 cup buckwheat flour (use more whole wheat flour if buckwheat is unavailable)
2 cups sifted all-purpose flour
1 1/4 teaspoons active dry yeast
1 teaspoon sugar
1 cup warm water
1 cup milk
3 eggs, separated
1/2 teaspoon salt
2 tablespoons unsalted butter, melted
Vegetable oil for frying
4 to 6 ounces caviar
1 pint crme frache

Preparation
1. In a small bowl, make a sponge by combining the whole wheat flour, buckwheat flour, 1 cup of the all-purpose flour, the yeast, sugar
and warm water; stir until blended.
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2.
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Cover tightly with plastic wrap and let stand in a warm place until doubled in volume, 1 to 1 1/2 hours.
In a small saucepan over medium heat, scald the milk by cooking it to just under a boil. Let cool to room temperature and set aside.
In a large bowl, whisk together the egg yolks and salt until light in texture and color, then gradually whisk in the butter until smooth.
Stir in the scalded milk, then stir in the remaining 1 cup all-purpose flour until smooth. Fold in the sponge until the batter is smooth.
Cover tightly with plastic wrap and let stand in a warm place to rise, 30 to 40 minutes.
In a large copper or other mixing bowl, using a whisk beat the egg whites until stiff peaks form. (When the whisk is lifted out of the bowl
and inverted, the whites on the end of the whisk should remain upright, with just a slight bend at the tip.)
Using a spatula, gently fold the egg whites into the batter and let stand for 10 to 12 minutes.
In a large non-stick fry pan or griddle over medium heat, warm just enough oil to coat the bottom of the pan.
Using a tablespoon, drop the batter onto the pan (1 tablespoon batter will make a blini 3 inches in diameter). Cook 3 to 5 blini at a time;
do not crowd the pan. Cook until golden, 2 to 3 minutes per side.
Fill a large serving bowl with chipped ice, and set the tin of caviar and a dish of crme frache on top. Serve the blini alongside.

Bruscheta

INGREDIENTS
6 or 7 ripe plum tomatoes (about 1 1/2 lbs.)
2 cloves garlic, minced
1 Tbsp. extra virgin olive oil
1 teaspoon balsamic vinegar
6-8 fresh basil leaves, chopped.
Salt and freshly ground black pepper to taste
1 baguette French bread or similar Italian bread
1/4 cup olive oil
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METHOD
1 Prepare the tomatoes first. Parboil the tomatoes for one minute in boiling water that has just been removed from the burner. Drain. Using a
sharp small knife, remove the skins of the tomatoes. (If the tomatoes are too hot, you can protect your fingertips by rubbing them with an ice
cube between tomatoes.) Once the tomatoes are peeled, cut them in halves or quarters and remove the seeds and juice from their centers. Also
cut out and discard the stem area. Why use plum tomatoes instead of regular tomatoes? The skins are much thicker and there are fewer seeds
and less juice.
2 Make sure there is a top rack in place in your oven. Turn on the oven to 450F to preheat.
3 While the oven is heating, chop up the tomatoes finely. Put tomatoes, garlic, 1 Tbsp. extra virgin olive oil, vinegar in a bowl and mix. Add the
chopped basil. Add salt and pepper to taste.
4 Slice the baguette on a diagonal about 1/2 inch thick slices. Coat one side of each slice with olive oil using a pastry brush. Place on a cooking
sheet, olive oil side down. You will want to toast them in the top rack in your oven, so you may need to do these in batches depending on the
size of your oven. Once the oven has reached 450F, place a tray of bread slices in the oven on the top rack. Toast for 5-6 minutes, until the
bread just begins to turn golden brown.
Alternatively, you can toast the bread without coating it in olive oil first. Toast on a griddle for 1 minute on each side. Take a sharp knife and
score each slice 3 times. Rub some garlic in the slices and drizzle half a teaspoon of olive oil on each slice. This is the more traditional method of
making bruschetta.
5 Align the bread on a serving platter, olive oil side up. Either place the tomato topping in a bowl separately with a spoon for people to serve
themselves over the bread, or place some topping on each slice of bread and serve. If you top each slice with the tomatoes, do it right before
serving or the bread may get soggy.
Serves 6-10 as an appetizer. Or 3-4 for lunch (delicious served with cottage cheese on the side.)
7

Stuffed mushroom caps

Ingredients

6 large button mushrooms or small Portobello, about 1 pound/450 g

Olive oil, for drizzling
2 tablespoons butter
1 shallot, minced
1 clove garlic, minced
1/4 teaspoon crushed pepperoncino
2 teaspoons chopped fresh thyme leaves
3 to 4 tablespoons fresh breadcrumbs
1 pinch Salt and pepper
4 to 6 tablespoons fresh chvre
1 tablespoon chopped fresh parsley leaves

Directions
1. Heat the oven to 375F/190C. Remove the stems from the mushrooms, finely chop, and set aside. Set the caps, holes downwards, on a
baking sheet, rub with a little olive oil, and bake 10 minutes to shrink slightly.
2. Meanwhile, melt the butter in a saut pan and gently fry the shallot until slightly soft, about 3 minutes. Add the chopped mushroom
stems until soft, about 5 more minutes. Add the garlic, pepperoncino, and thyme one minute. Stir through all but a tablespoon of the
breadcrumbs. Taste, and season the mixture. Mix the parsley and remaining breadcrumbs together in a bowl.

3. Pull the mushrooms from the oven and turn them holes upwards. Season with salt and pepper. Divide the cheese evenly among them,
pile on the filling, and then scatter the parsley mixture evenly over top. Drizzle with olive oil, and bake until the tops are golden and the
filling very hot, about 20 minutes. Serve with watercress or sprouts on the side and a generous swirl of balsamic reduction.

Oysters wrapped in prosciutto

Ingredients

32 Pacific oysters, in half shell

16 slices prosciutto
1/3 cup Worcestershire sauce
1/2 cup tomato sauce
Baby lettuce to serve
Lemon slices and wedges to garnish

Method
1. Remove oysters from shells and set shells aside. Cut prosciutto in half lengthways. Place an oyster at one end of each prosciutto slice. Roll-up
to enclose oysters. Secure with a toothpick. Return oysters to shells.
2. Combine Worcestershire and tomato sauces in a small bowl. Spoon a small amount of sauce mixture over each oyster to coat.
3. Remove oysters from shells. Cook on a heated, oiled grill or barbeque hot plate for 2 minutes on each side or until prosciutto is crisp.
4. Return cooked oysters to shells. Arrange lettuce leaves on serving plate, top with oysters. Garnish with lemon slices and wedges.

Tuscan Bean Salad

Ingredients

2 cans (15 ounces each) white kidney or cannellini beans, rinsed and drained
1 jar (6-1/2 ounces) marinated artichoke hearts, un drained
1 cup roasted sweet red peppers, cut into 1-inch strips
3/4 cup sliced ripe olives
1/2 cup chopped red onion
1/4 cup oil-packed sun-dried tomatoes, chopped
2 tablespoons olive oil
2 tablespoons white balsamic vinegar
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup fresh basil leaves, thinly sliced

Directions

In a large salad bowl, combine the first 10 ingredients. Refrigerate for 20 minutes or until serving. Stir in basil. Serve with a slotted
spoon. Yield: 6 servings.

10

Mini Swedish meatballs with cranberry sauce

Serves 6
In a bowl, put the meat, breadcrumbs, egg, onion and allspice with some seasoning. Mix well and form into about 20 small meatballs. Heat the
oil in a frying pan, then brown and cook the meatballs in two batches. Serve with a bowl of cranberry sauce to dip in.
Serve alongside a combination of smoked and cured fish like salmon, pickled herring, trout or mackerel. Add bowls of crme frache or soft
cheese, capers, grainy mustard, diced red onion or chopped boiled eggs to accompany, as well as the dishes below.
Cranberry cooler with vodka
Fill 6 tall glasses with ice cubes and 2 tbsp. vodka. Top up with cranberry juice and garnish with thin cucumber and lemon slices.
Cucumber salad with poppy seeds
Cut 1 large peeled, halved and deseeded cucumber into batons. Mix in a bowl with 1 thinly sliced red onion, 1 tsp. poppy seeds, 1 tbsp. rice or
white wine vinegar, 1 tbsp. vegetable oil, 1 tbsp. caster sugar and a large pinch of salt. Refrigerate for 30 mins before serving.

11

Jambon Serrano with Melon

An elegant appetizer or party dish.

Ingredients:
1 fresh, ripe melon
12 thin slices of Jamn Serrano
Juice of 1 lemon
8 tbsp.olive oil
6 tbsp.sherry vinegar
Salt and freshly ground pepper
Preparation:
Cut melon in half, scoop out seeds. Cut melon in wedges. Mix in bowl: oil, lemon juice, vinegar and salt and pepper. Wrap melon slices with
prosciutto. Drizzle the vinaigrette over (optional).

12

Grilled Octopus with Lemon Garlic Olive Oil and Fried Capers

Serves 2
(1) 5 lb. Octopus (remove the eyes, ink sac, and beak)
Lemon and Garlic Oil
3 garlic cloves, minced
Juice of 1 lemon (about 2 tablespoons)
1/4 cup extra virgin olive oil
Fried Capers
2 tablespoons capers, drained
1 tablespoon flour
Olive Oil for Frying
1 vine-ripened tomato, diced large
2 tablespoons chopped parsley
To Prepare:
Boil enough water in a large Dutch Oven to cover tentacles. Cut off and discard head of octopus. Place tentacles in boiling water, lower heat to
medium low, and simmer for 45 minutes or until tender. Drain and set aside.
13

Meanwhile, prepare the lemon and garlic olive oil. Combine freshly squeezed lemon juice, olive oil, and minced garlic in a blender or whisk
vigorously until the sauce has thickened (about 30 seconds). Set aside.
Heat olive oil in a small frying pan over high heat. Toss capers with flour. When heat is very hot (about 350 F, add capers and fry until golden
brown, about 4 minutes. Drain on a paper towel and set aside.
Brush an indoor or outdoor (I used indoor) grill with olive oil and heat over high heat. Place octopus on grill and grill for 7 minutes on each side.
Remove octopus from grill and toss in a bowl with tomatoes and lemon and garlic olive oil. Place in a bowl and top with parsley and capers.
Serve warm.

14

Home madeGravalax

-Serves 10 as an hors doeuvreIngredients

1 whole fillet of Wild Alaskan Salmon, skin on (1 1/2 to 2 pounds)*
1 ounce fresh lemon juice
3 ounces kosher salt
3 ounces sugar
1 Tablespoon black peppercorns, cracked
1 bunch fresh dill
* Salmon should have been previously flash-frozen, as most is at this time of year. This ensures that any parasites have been killed and is the
same process used for sushi-grade fish. Have the fishmonger remove any pin-bones from the fillet.
Method
1. Line a rimmed sheet pan with parchment paper. Place the salmon, skin side down, on the parchment. Brush evenly with the lemon juice.
2. Combine the salt, sugar and cracked pepper in a medium bowl. Sprinkle the mixture over the salmon, covering completely. The layer of curing
mixture should be a little thicker where the salmon is thicker and thinner where the fillet thins out toward the tail. Cover evenly with the dill.
3. Cover the salmon with another layer of parchment and then another sheet pan. Weight the top sheet pan with two 16-ounce cans.
Refrigerate for 40-48 hours.
4. Scrape the dill and curing mixture from the salmon. Rinse well and pat dry. Slice very thinly to serve. The salmon can be refrigerated for up to
5 days before serving.

15

Shrimp and Vegetables Tempura

Yield: 4 servings

Ingredients
Dipping sauce:

1/2 cup low-sodium soy sauce

2 tablespoons rice wine vinegar
1 lemon, juiced
teaspoon grated fresh ginger
Few drops of hot sauce (Tabasco)

Tempura:

1 pound large shrimp, peeled with tails on

1 cup rice flour, plus 1 cup for dusting
1 cup cold seltzer water
2 large egg yolks
1 teaspoon toasted sesame oil
Kosher salt
Peanut oil, for frying
2 red bell peppers, sliced into strips
2 avocados, peeled and sliced thick
1 lemon, sliced very thin

16

12 green beans
8 shiitake mushrooms, halved
4 scallions

Directions
Make the dipping sauce: Combine all ingredients in a bowl. Set aside to allow the flavours to develop.
Prepare the shrimp: Butterfly the shrimp by cutting down the back, being careful not to cut all the way through. Open the shrimp like a book and
rinse well with cold water.
Make the Tempura batter: Put the flour in a bowl and whisk in the seltzer to get out all the lumps. Add the egg yolks and blend it in well. Flavour
with sesame oil and a pinch of salt. The batter should be the consistency of heavy cream.
Time to fry: Heat about 2 inches of peanut oil to 375 degrees F in a wok or deep skillet. Dry the shrimp and vegetables well. Dust them with flour to
soak up any remaining moisture and shake off the excess. Dip them into the batter one by one. Drop 4 or 5 pieces at a time in the hot oil, do not
overcrowd the pan. Fry until golden brown, turning once, about 3 minutes. To keep the oil clean between batches, skim off the small bits of batter
that float in the oil. Remove the fried shrimp and vegetables from the oil and drain on paper towels; season them with salt. Serve with the dipping
sauce.

17

Home made Prosciutto

Ingredients
1 fresh leg of pork about 10 to 12 pounds (have the butcher remove the ball joint leaving the rest of the leg bone in)
several large heads of garlic
1/2 pound of peppercorns
3 pounds of salt
large plastic bag big enough to hold the pork and a pan
Directions
Grind garlic in food processor. You need enough garlic paste to spread generously over the whole leg of pork. Grind peppercorns in food
processor. Dry leg of pork with paper towels. Spread a thick layer of garlic paste over pork leg on all exposed surfaces. Next pat the pepper
thickly into pork leg over the garlic. Finally pat the salt the over the pepper. Be generous with all three applications especially the salt. You want
the pork completely encased with the salt as thick as possible. Now you will have to put your leg of pork under refrigeration while the salt draws
out the moisture for the curing process. Put the leg on a rack such as is used to cool baked goods and put the rack into a pan. Place the pan and
pork into a plastic bag that you can close tightly and put the whole thing into the refrigerator so that the juices drip from the pork into the pan.
Keep the pork on a slant propped against the refrigerator wall so that all the juices drain away. Check and drain pan if necessary. Keep the pork
under refrigeration for about 32 days. Remove pork from plastic bag. Lay pork on a counter in a pan and cover and press with a very heavy
weight for four or five days. Naturally everyone who comes into your kitchen will ask what you are doing and will be very impressed. Don't worry
18

about the pork spoiling as it has already been cured by the salt. It is now an Italian ham.
After five days, wash the meat very carefully in several rinses of cold water. Wrap in cheesecloth and hang to dry for about five days. Grind more
garlic in the food processor. Grind more peppercorns and place in a separate dish. Cover all exposed surfaces of pork with garlic paste. Next add
a layer of pepper. Wrap meat in cheese cloth and tie or sew it neatly so that it can be hung for about six or seven months (the longer it hangs the
better it is.)
After hanging, unwrap your prosciutto and debone it. Remove the skin and as much of the fat as possible. It can now be cut into a couple of
large chunks be stored wrapped airtight in plastic (double bag it with aluminum foil) in the freezer until you need it. Slice with a slicing machine
or serrated knife using a sawing motion. Incidentally do not cut it so thin it tastes like cardboard as is the deplorable custom since the invention
of the slicing machine. Prosciutto can be used as an appetizer, not only with figs as in our previous recipe, but with papaya, avocado, asparagus,
melon and sandwiches. Bring it for picnics with some homemade sour dough French bread.

Homemade Cured Pork Belly

Ingredients:
10-12 pounds of skin on pork belly
2 cups coarse Kosher salt
1.5 cups dark brown sugar
.75 cup maple syrup

19

Method:
-Mix salt, sugar, and maple syrup in a bowl.
-Rub mixture on pork belly, making sure to thoroughly cover all surfaces.
-Place belly in sealed air tight freezer or storage bags.
-Place bags in fridge.
-Turn over bags daily, to evenly distribute brine that will be released from pork.
-Continue to turn bags for 7 days.
Remove pork from bags and rinse completely... This is now Cured bacon, though it still needs to be cooked and refrigerated.
Cut off a small piece and fry it up so you can taste salt level.
If the bacon is too salty you can soak in cold water for an hour or so to reduce salt level.
If you are not smoking, remove skin and portion out the bacon - freeze to store.
If you are smoking the bacon, lay it out on a rack in your fridge for 12-24 hours to form a pellicle - this step is very important- the pellicle will
help during smoking.
You can hot or cold smoke your bacon, in this instance I smoked at a temp of 175f until the internal temp of the bacon was 150f.
Remove skin, and freeze to store.
Even after smoking the bacon needs to be refrigerated or frozen for storage, and cooked before eating.

20

Home made fresh sausage

5 tbsp. salt 1 pint ice water

1 tbsp. cracked fennel seed 2 tsp. coarse black pepper
1 tbsp. sugar 3 tsp. crushed hot peppers
1 tsp. caraway seeds 1 tbsp. coriander
10 lbs. boneless pork butts
Be sure that the meat has been chilled between 32-34F. before starting. All blood clots, bones, cords,
etc. must be removed and thrown out. Do not keep sausage at room temperature any longer than necessary.
Grinding all the pork butts through 1/4 or 3/8 grinder plate. Place into the mixer and add all
the ingredients. Mix well until all the spices are evenly distributed. Stuff into a 32-35mm hog casing.

Basic Irish Sausages

1 1/2 lb. lean pork 8 oz. pork fat, without gristle
pinch dried sage or marjoram 1 oz. white breadcrumbs (optional)
1/2 tsp. ground allspice 1/2 tsp. ground ginger
1/2 tsp. mace 1/2 tsp. nutmeg
1/2 tsp. cloves 1/2 tsp. cayenne pepper
1 tsp. salt freshly ground pepper
Grind the meat and fat twice, then mix very well and season. (Fry a teaspoon or so to check the flavour
until you get it the way you like it.) Add the breadcrumbs.
Stuff into casings

21

Corned Beef Hash

INGREDIENTS FOR 10 LBS.
6 lbs. corned beef 4 lbs. boiled potatoes
3 oz. onion flakes 1 1/2 ozs. salt
2 level tsp. Prague Powder No. 1
The corned beef is boiled until tender and then cooled off. Grind meat through 3/16 or 1/4 grinder
plate. Peeled potatoes are boiled and cut into 1/2 cubes. Onion flakes should be soaked until they
becometender. All ingredients then are added and gently mixed. This is to avoid mashing the potato
cubes. Corned beef may be stuffed into 3 1/2 fibrous casings.

Chorizo (Tex Mex)

2 lb. Lean pork trimmings 1/2 c Cider vinegar
1/4 c Ground red chile, mild OR hot 1/4 c Tequila (optional)
1 tsp. Ground cinnamon 8 oz. Beef OR pork fat
1 1/2 tsp. Ground cumin 2 med. Onions, quartered
1 tsp. Ground Mexican oregano 8 Cloves garlic, pressed
1 tab Salt pork casings
Clean the casings, rinse well with water, and then pour vinegar through them. Set aside. Use a food processor
or the coarse blade of a meat grinder, grind the meat and fat. Add the onions, garlic, vinegar, tequila
and seasonings, using the hotness of chilli powder your family and guests will prefer. Stuff the casings.
First cut the casings into 3-ft lengths and tie one end together. Use either a funnel or filling tube to fill the
lengths. Tie at about 4-inch intervals with heavy thread. Place on a cookie sheet covered with wax paper.
Set on the counter for about 2 hours, then refrigerate. After a day, freeze what you will not use within a
week or two. Mixture should ripen for at least 8 hours before using.

Chicken Sausage
4 feet 1 1/2 diameter hog or sheep casings 4 lbs. chicken meat
2 tsp. salt, or to taste 2 tsp. coarsely ground black pepper
1 cup onion, finely chopped 1/2 cup sweet green pepper, finely chopped
1/2 cup freshly grated Romano cheese
Prepare the casings and grind the chicken through a coarse disk. Mix the chicken with
22

the remaining ingredients. Grind the mixture through a coarse disk and stuff into the
casings. Twist off into four-inch links. To cook, saut in vegetable oil until evenly
browned and cooked through.

Corned Beef
5 lb. Brisket
1 oz. Whole Black Pepper
1 oz. Whole allspice
6 cloves garlic
3 Bay leaves
1/2 tsp. Saltpetre
Use enough Kosher or Pickling salt mixed with water to float an egg. Use only plastic or enamel coated
containers.
Let meat stand in brine 24 hours. Throw this brine away and add fresh water, salt (to float an egg) and
spices. Let stand 2 weeks in refrigerator, turning over daily.

Bratwurst
5 pounds lean ground pork, unseasoned 4 teaspoons sugar
1 tablespoon ground coriander 1 tablespoon sage
1 teaspoon paprika 1 teaspoon cayenne pepper
2teaspoons dried rosemary 1 tablespoon dry mustard
1 teaspoon pepper 1 teaspoon nutmeg
5 teaspoons salt
Hog casings
Mix all spices together and work into meat. Stuff meat mixture into hog casings and form links. Makes
about 20 brats.

23

Bierwurst
INGREDIENTS FOR 10 LBS.
7 lbs. lean pork butts 2 lbs. lean beef
1 lb. fresh bacon 3/4 oz. powdered dextrose
1 tbsp. ground black pepper 1 level tsp. ground nutmeg
1/4 tsp. cardamom 1 small garlic clove
1 tbsp. whole mustard seeds 3 1/2 oz. salt
2 level tsp. prague powder #1
Grind the lean pork butts and beef through a 1 grinder plate or cut into 1 cubes. Add the remaining
ingredients and mix thoroughly until evenly distributed. Pack the meat into a container not more than
6 high, making sure there are no air pockets. Then place this mixture in a cooler overnight, along with
the fresh bacon. The next day, regrind this mixture through a 1/8 grinder plate, and grind the bacon
through a 1/4 grinder plate.
Combine the mixtures and stuff into a sewed beef casing or small beef bladder. Allow to dry at room
temperature for at least one hour. Then place the sausage in a preheated smokehouse at 130F. with the
dampers and drafts wide open. Allow to dry for 45 minutes or until the sausage starts to take on a brown
color. At this point, move the draft to 1/4 open and increase the temperature to 160-165F. and begin
smoking. Bierwurst is finished when an internal temperature of 152F. is reached. Place in cooler overnight
before using.

Boudin Blanc De Liege

12 oz Boneless lean center loin pork, trimmed of all fat, cut into 1-inch chunks and well chilled
9 oz Fresh pork fat cut from loin, fresh bacon or fatback, well chilled
2 c Milk 2 md Onions, chopped
1 lg Celery stalk with leaves, chopped 2 md Carrots, chopped
6 Fresh parsley sprigs 7 lg Shallots, minced
2 lg Garlic cloves, crushed 2 Bay leaves, broken
3 1/2 ts Salt 2 Whole cloves
1/2 tsFreshly ground white -pepper 1/8 ts Freshly grated nutmeg
Pinch of dried thyme, crumbled 3 md Eggs
24

6 tb All-purpose flour 1/4 c Tawny Port

1/4 ts Minced garlic 2 1/2 tb currants, minced
1 tb Butter 9 Ft sausage casings
1/4 c (1/2 stick) butter
Bring milk, onions, carrots, celery, parsley, 3 shallots, garlic clove, bay leaves, salt, cloves, pepper, nutmeg and
thyme just to boil in heavy 4-quart saucepan over medium heat. Remove from heat, cover and let stand
30 minutes. Refrigerate until mixture is well chilled, about 2 hours. Meanwhile, melt 1 Tbsp butter in
heavy small skillet over low heat. Add remaining 4 minced shallots. Cover and cook until very soft, stirring
occasionally, about 15 minutes. Puree with on/off turns in a food processor with pork, pork fat, eggs,
flour, Port and 1/4 tsp garlic until smooth. (If processor has small capacity, puree in batches.) Strain milk
into processor, pressing down on solids to extract as much liquid as possible. Blend into puree. Transfer

Duck Sausage

These sausages would be perfect with a cassoulet, with beans, or simply pan-roasted or grilled. The possibilities are unlimited.
Makes about 4 pounds, or 16 sausages
3 pounds duck or goose meat (a little skin and fat is OK)
1 pounds pork fat
1/2 cup red wine, chilled
1/4 cup ice water
1.5 grams five-spice powder
20 grams chopped fresh sage
10 grams ground juniper berries
25

10 grams ground caraway seed

8 grams black pepper
34 grams kosher salt
hog casings
Chop the meat and fat into chunk of about 1-inch across, mince any skin you are using, then mix all the spices together and toss with
the meat and fat.
Chill the meat and fat until it is almost frozen by putting it in the freezer for an hour or so. Take out some hog casings and set in a
bowl of very warm water.
Grind through your meat grinder (you can use a food processor in a pinch, but you will not get a fine texture) using the coarse die. If
your room is warmer than 69 degrees, set the bowl for the ground meat into another bowl of ice to keep it cold.
Add the wine, the water and mix thoroughly either using a Kitchen aid on low for 60-90 seconds or with your (very clean) hands. This
is important to get the sausage to bind properly. Once it is mixed well, put it back in the fridge for 30 minutes or so.
Stuff the sausage into the casings all at once. Twist off links by pinching the sausage down and twisting it, first in one direction, and
then with the next link, the other direction. Or you could tie them off with butchers string.
Hang the sausages in a cool place for 4-8 hours (the colder it is, the longer you can hang them). If it is warm out, hang for one hour.
Once they have dried a bit, put in the fridge until needed. They will keep for at least a week in the fridge.
If you are freezing the sausages, wait a day before doing so. This will tighten up the sausages and help them keep their shape in the
deep-freeze.

26

SOUPS
Soup Throughout History
Who invented soup? It's common knowledge that the word soup comes from the same source as the English term "sop,"
meaning a piece of bread soaked in liquid. In common parlance, soup replaced sop at about the same time that people began
serving the heated liquid without the ever-present piece of bread (approximately one-hundred years after Catherine de Medici
arrived in France with her entire kitchen in tow and proceeded to transform the world of French cuisine). However, it's likely
that people have been enjoying some version of meat cooked in heated water since the days when Prehistoric man was forced
to stalk and kill his dinner before he could even think about cooking it.
The origins of boiling are lost to history. Nonetheless, in The History of Food, RaeyTannahill states that it's clear man knew
about boiling long before the invention of earthenware pottery (around 6,000 BC). Ever inventive, prehistoric man found that
bamboo trees filled with clay, reptile shells, and especially the stomachs from the animals they had killed, all made perfect
vessels in which to boil liquid filled with fresh meat over a hot fire. When nothing else was available, they could always resort to
the more time consuming method of filling a pit with water and throwing in a few stones heated from the fire to bring the water
to a boil. (How they managed to transport the hot stones from fire to water without scalding themselves in the process remains
a mystery).
Various evidence, including residue sticking to pots, tells us man was regularly consuming soup by the Iron and Bronze Ages.
The Ancient Romans ate soup, including a type of fish broth cooked in wine and spices. The Greeks were familiar with soup as
well, as the following quote from a play by the Athenian satirist Aristophanes illustrates:
Dionysus: ..."Did you ever feel a sudden urge for soup?"
Heracles: " Soup? Ten thousand times so far."
(from the play The Frogs, translation from the Perseus-Tufts website)
Today, the world of soup is vast and sophisticated. There are thick soups such as bouillabaisse that nearly cross the line from
soup to stew, thin clear consomms, and everything in-between. Nearly all cultures have their own specialties: hearty Russian
borscht, garlicky Spanish gazpacho, and Pot-au-Feu, a French clear soup made from boiled beef and vegetables. (I say "nearly"
as I can't think of a soup native to my own country, Canada. Maritime clam chowder, perhaps?) Soup can be a meal in itself, an
appetizer, or a dessert. And we can't forget soup's role as the ultimate comfort food.

27

Of all the countries in Asia, the food savvy Chinese were the first were to see the potential of what cookbook author Louis P. De
Guoy once called "cuisine's kindest course." A written reference to sour and bitter soup (from the poem "The Summons of the
Soul") dates back to the third century BC. Another poem, penned during the Ming dynasty, highlights the extent to which soup
was revered in ancient Chinese society:
"A bowl of fish soup isn't worth more than a few cents;
Yet, made as in the days of the former capital, it brings smiles to the imperial face.
So people come in droves to buy it at twice the price;
In part, they are buying the imperial gesture, and in part they buy the soup."
(translated by Frederick W. Mote, quoted in Cuisines of Asia: Nine Great Oriental Cuisines by Technique, by Jennifer Brennan)
Of course, not all soups are created equal. Throughout the centuries, soup has played many different roles in Chinese cuisine.
While China's dynastic families feasted on gastronomic luxuries such as shark's fin or bird's nest soup, designed to stimulate
their palate for the next banquet course, rural Chinese had to make a meal of a watery mixture flavored with bean curd and
whatever local vegetables were available. Where you or I might reach for a glass of tap or mineral water at mealtime, the
Chinese serve soup, believing that it's unhealthy to consume cold drinks with a meal. Sweet soups make a light, satisfying
finale to a meal. And herbal Chinese soups are famous for their reputed medicinal properties.
Over time, the Chinese developed basic rules for making soup, which were passed on to other Asian cuisines. Of course, while
the techniques for making soup remained the same, the dish picked up a number of local characteristics, depending on what
ingredients were available. The next time you are enjoying a bowl of Japanese miso (made with fermented beancurd paste) or
a spicy Thai seafood version of Hot and Sour Soup, you may want to raise your soup spoon in silent thanks to the Chinese for
spreading the art of soup making to the rest of Asia.
"To make a good soup, the pot must only simmer, or 'smile'."
(French Proverb)

28

French Onion Soup with beef and barley

YIELD: 6 servings

Ingredients
1 cup boiling water
1/2 ounce dried shiitake mushrooms
1 tablespoon dark sesame oil, divided
2 medium onions, each cut into 8 wedges (about 4 cups)
1/2 cup chopped shallots or onion
2 teaspoons chopped peeled fresh ginger
4 garlic cloves, minced
3 cups sliced button mushrooms
1 teaspoon brown sugar
1 (12-ounce) lean boneless sirloin steak, cut into 2-inch strips
4 cups water
2/3 cup uncooked pearl barley
29

1/4 cup dry sherry

3 tablespoons low-sodium soy sauce
1 (10 1/2-ounce) can beef consomm
12 (1/4-inch-thick) slices diagonally cut French bread baguette
3/4 cup (3 ounces) shredded Gruyre or Swiss cheese

Preparation
Combine boiling water and shiitakes in a bowl; cover and let stand 30 minutes. Drain the shiitakes in a colander over a bowl, reserving liquid.
Slice shiitakes, discarding stems.
Heat 2 teaspoons oil in a large Dutch oven over medium-high heat. Add onion, shallots, ginger, and garlic; saut 10 minutes or until lightly
browned. Add the shiitakes, button mushrooms, sugar, and beef. Saut 10 minutes, scraping pan to loosen browned bits. Add reserved
mushroom liquid, 4 cups water, and the next 4 ingredients (water through consomm); bring to a boil. Cover, reduce heat, and simmer 50
minutes or until barley is tender. Stir in 1 teaspoon sesame oil.
Preheat broiler.
Ladle 1 1/2 cups soup into each of 6 ovenproof soup bowls; top each serving with 2 bread slices and 2 tablespoons cheese. Broil 3 inches from
heat 1 minute or until cheese melts. Serve immediately.
Note: This soup will freeze well for up to two months. Pour into an airtight container, leaving enough room for expansion (usually an inch or two
at the top). To reheat, thaw completely in the refrigerator; then place contents in a saucepan over low heat, adding some liquid if necessary.

30

Hearty Vegetables

The Ingredients
Nothing exotic here, you'll find all of the ingredients at the local grocery store. The recipe will easily feed a family of 4 to 6.
4 medium sized potatoes (peeled/chunked)
3 carrots (sliced)
1 sweet green pepper (chunked)
1 medium sized yellow onion (chopped)
1/4 head of green cabbage (shredded)
1-2 stalks of celery (sliced 1/4-1/2")
1 red delicious apple (peeled/chunked)
1 turnip (chunked)
1- 14 oz can whole kernel corn (drained) (fresh even better)
1- 14oz can green peas (drained)
64oz V8 (or other brand) 100% vegetable juice
one can beef broth or 2 cups water with dissolved beef bouillon
1tsp dried basil

31

 1 tsp. oregano
Salt and pepper to taste.
peel and chunk vegetables, the apple, slice the celery, and shred the cabbage. Add to the stock pot.
Pour in vegetable juice and remaining one cup of beef or chicken broth (or water with bouillon) and bring to a full boil. Stir in seasonings
and reduce heat to medium.
Cook for 1 1/2 hours. Add 1 cup broth during the last 30 minutes.

Split Green Pea

Ingredients
1 lb (2 1/4 cups) green split peas
1 large onion, peeled and chopped
2 celery stalks, chopped
1 large leek, chopped
1 large carrot, chopped
1 large clove of garlic, halved
1 herb bouquet*
2 well-rinsed ham hocks
Salt and Pepper
Optional garnish - small toasted croutons (avoid for gluten-free version)**, chopped parsley or chives

32

*Herb Bouquet: Tie 3 cloves garlic, 4 allspice berries, 2 bay leaves, 1 teaspoon thyme, 8 sprigs parsley in rinsed cheesecloth or place in bouquet
garni muslin bag.
**To make toasted croutons, take 2 or 3 slices of day-old French or Italian loaf bread, cut into cubes. Let dry out a bit (can put in 200 degree
oven for 10 minutes to help dry). Melt a tablespoon or two of butter on medium high heat in a large skillet. When hot, add the bread cubes,
spread out in a single layer. Let toast on one side and then turn to other sides. Add more butter if necessary. Alternatively you can toss the
cubed bread with olive oil and let toast in a 350F oven until lightly browned.
Method
1 Pick over the peas and remove any stones. Wash and drain peas. Place in a 4 quart pan with the vegetables, herb bouquet, ham hocks and 2
1/2 quarts of water. Bring to a simmer. Skim the scum off the top of the soup for several minutes, until the scum ceases to rise. Cover loosely
and simmer about 1 1/2 hours, or until peas are tender, stirring occasionally in case they stick to the bottom of the pan.
2 Remove the ham hocks and herb bouquet from the soup. Pure the soup with a blender. An immersion blender works great for this; if you are
using a regular blender, take care to working batches and only fill the blender halfway if the soup is still hot, and hold down the lid while
blending. If you want an exceptionally smooth soup, pass the pure through a sieve.
3 Return the pure to the pot and heat to serve. Add salt and pepper to taste. Ladle into warm bowls and garnish with croutons and parsley or
chives.
If you want, don't discard the ham hocks, but cut away the outer skin and remove the meat from the bones. Dice the meat and serve with the
soup.
Makes 2 quarts.Serves 6.

33

Cream of Mushrooms

INGREDIENTS
1 pound regular white mushrooms, cleaned, quartered or sliced
1 Tbsp lemon juice
1 Tbsp unsalted butter
2 Tbsp minced shallots
1 Tbsp chopped fresh thyme or 1 teaspoon dried thyme
1/2 bay leaf
1 teaspoon salt
1/2 teaspoon fresh ground pepper
2 cups heavy cream
1 1/2 cups chicken stock
1 teaspoon cornstarch dissolved in 1 Tbsp water
Minced parsley for garnish

34

METHOD

1 In a food processor, coarsely chop mushrooms and lemon juice.

2 Melt butter in (4-5 quart) sauce pan and lightly saut shallots on medium heat. Add mushrooms, thyme and bay leaf, saut over moderate
heat for 10-15 minutes, or until the liquid that is released from the mushrooms disappears.

3 Add salt, pepper, cream and chicken stock and bring to boil. Reduce heat and simmer for 20 minutes.
4 Add cornstarch and simmer for 10 minutes, stirring constantly. Correct seasoning and add more lemon juice to taste.
Serves 4. Serve sprinkled with a little parsley.

35

Bean Soup

INGREDIENTS
2 15-oz cans cannellini or white kidney beans (or 1/2 lb dried beans, soaked overnight in water), drained
1 Tbsp olive oil
1/2 large yellow onion, chopped
1 Tbsp chopped fresh thyme
2 garlic cloves, minced
1/8 head of green cabbage, cut into 1/2 inch pieces
1 cups chopped fresh tomatoes
2 celery stalks, cut into 1/2 inch pieces
1 1/2 carrots, cut into 1/2 inch pieces
5 cups (or more) vegetable stock or canned vegetable broth
1 medium potato, cut into 1/2 inch pieces
1/4 cup chopped fresh basil
1/4 head of red cabbage, cut into 1/2 inch pieces
2 zucchini or summer squash, cut into 1/2 inch pieces
2 teaspoons salt
1/2 cup grated Parmesan cheese
Tabasco sauce (optional)

36

METHOD
1 Heat olive oil in a large pot over medium heat. Add onion, thyme, and garlic. Saut 5 minutes. Add green cabbage, tomatoes, celery, and
carrots. Saut 10 minutes.
2 Add beans, 5 cups of stock, potatoes, and basil. Bring to a boil. Reduce heat, cover and simmer for one hour.
3 Add red cabbage and zucchini. Add salt. Cover and simmer until vegetables are tender, about 20 minutes longer. Stir in cheese. Sprinkle in aa
dash of Tabasco hot sauce if you want to give the soup a little zip.
Serve with ground pepper and bread.
Yield: Serves 4-6.

Tomato and Cabaage

Servings: 6
Ingredients

2 tablespoons butter
2 cups onions, chopped
1 cup celery, chopped

37

2 (14 ounce) cans tomatoes (broken up)

8 cups cabbage, coarsely chopped
2 cups carrots, sliced
1/4 cup chili sauce
2 teaspoons granulated sugar
1 1/2 teaspoons salt
1/2 teaspoon pepper
8 cups water
2 tablespoons beef bouillon
1/4 teaspoon oregano leaves
1/4 teaspoon basil leaves

Directions:
1.
2.
3.
4.
5.
6.

1 Melt butter in large dutch oven or soup pot.

2 Add onion and celery.
3 Saute until soft.
4 Add remaining ingredients.
5 Bring to a boil, stirring often.Cover.
6 Boil slowly until vegetables are tender.

38

Sweet and Sour Soup

Ingredients

chicken breast, lb thinly sliced

Fresh shitake mushrooms, 2 oz.
Chinese soy sauce, 1 tablespoon
beef broth, 8 ounces
rice wine vinegar, 1 tablespoon
sugar, 1 teaspoon
lemon juice, 1 teaspoon
corn starch, 1 and teaspoons

How to make it

mix the cornstarch with twice as much water, then the soy sauce and beef broth.
Add that all to a saucepan and heat up over medium heat to a boil.
Add the chicken (which should be really thinly sliced and given a light sprinkle with some sea salt) and the mushrooms, vinegar, sugar, and lemon
juice.
Give that about 5 minutes on medium low, then you're done.
Simple and easy!
Optional: Some people have been known to add Lo Mein Noodles or Bok Choy for color to the broth.
39

Sweet Corn Soup

Serves 4
Simple, filling and delicious. Perfect for these austere times we are going through too!
925ml of milk, divided (4 cups)
2 TBS finely chopped onion
1 tsp butter
2 tins (418g tins) of creamed corn (2 {14oz} tins)
2 TBS plain flour
1 tsp salt
1/4 tsp freshly ground black pepper
pinch cayenne pepper
2 ounces of strong cheddar cheese, grated
Garnish:
a knob of butter
finely chopped chives
Heat the first amount of milk. Set aside and keep warm.
Saute the onion in the butter in a large saucepan until soft. Add the tins of creamed corn and the heated milk. Bring to a simmer, then reduce
heat and cook on low for about 15 minutes. Using a stick blender or a regular blender, blitz until smooth. Whisk together the flour and remaining
40

milk, along with the cayenne, salt and black pepper until smooth. Whisk this into the soup. Cook and stir until it thickens. Stir in the cheese until
it melts and thoroughly amalgamates. Taste and adjust as needed.
Ladle into hot soup bowls. Garnish each bowl with a knob of butter and a sprinkle of chives.

Beef Noodle Soup

Ingredients (serve 6)
8 oz(227 g) beef top sirloin grilling steaks, thinly sliced across the grain
2 tbsp(25 mL) cornstarch
2 tbsp(25 mL) sodium-reduced soy sauce
2 tbsp(25 mL) sherry, (optional)
1 tsp(5 mL) sesame oil
3/4 tsp(4 mL) five-spice powder
3/4 tsp(4 mL) granulated sugar
6 oz(170 g) wide (1/2 inch/1 cm) ricenoodles
2 carrots
4 heads baby bokchoy
4 cups (1 L) sodium-reduced beefstock
1 egg, beaten
2 greenonions, thinly sliced

41

Preparation:
In bowl, combine steak, half each of the cornstarch, soy sauce, and sherry (if using), the oil, five-spice powder and sugar. Let marinate
for 15 minutes.
Meanwhile, cook noodles according to package directions; drain and divide among 4 bowls. Peel carrots; cut into thin 2-inch (5 cm)
long strips. Separate bokchoy into leaves. Set aside.
In large Dutch oven, bring stock, remaining soy sauce and sherry and 2 cups (500 mL) water to boil. Stir in steak mixture, separating
with spoon; reduce heat and simmer
for 3 minutes. Add carrots and bokchoy; cook until wilted, about 2 minutes.
In small bowl, whisk remaining cornstarch with 1 tbsp (15 mL) water; stir into soup and simmer until glossy and slightly thickened,
about 2 minutes. Return soup to boil. With fork, stir in egg in slow thin stream, pulling into strands. Pour over noodles; sprinkle with
green onions.

Seafood Soup

Ingredients (serves 4)

1 tbs olive oil

1 large brown onion, halved, finely chopped
1 red capsicum, halved, deseeded, finely chopped
3 garlic cloves, crushed
42

1 x 400g can diced Italian tomatoes

375ml (1 1/2 cups) fish stock
Pinch of saffron threads
1 dried bay leaf
2 x 5cm strips lemon rind
kg small shrimps
kg skinless fish fillets, cut into 3cm pieces
1/2 cup finely shredded fresh basil
Freshly ground black pepper

Method
1. Heat the oil in a large saucepan over medium heat. Add the onion and capsicum and cook, stirring, for 10 minutes or until onion softens
slightly. Add the garlic and cook, stirring, for 1 minute or until aromatic.
2. Add the tomato, fish stock, saffron, bay leaf and lemon rind. Bring to the boil. Reduce heat to low and simmer, covered, for 15 minutes
or until soup thickens slightly.
3. Add the fish and shrimps and cook, uncovered, for 5 minutes or until they are just cooked.
4. Ladle the soup among serving bowls. Sprinkle with basil and season with pepper. Serve immediately.

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Gazpacho Recipe - Andalusian Cold Tomato Soup

"Gazpacho" is cool, refreshing and flavorful start to a meal on a hot summer day. This soup is eaten often in Andalusia, the region from which
is originates. Gazpacho can be eaten from a soup bowl, or can be drunk from a glass. Either way, it is tasty, satisfying and very healthy, since
it is made from nothing but fresh vegetables and a bit of oil and vinegar.
Prep Time: 30 minutes
Yield: 6 Servings
Ingredients:

3 lb. ripe tomatoes, peeled, seeded, coarsely chopped

2 slices of white bread, crust removed
2 cucumbers, peeled, seeded, coarsely chopped
1 small red onion, coarsely chopped
3 cloves of garlic, minced
2 green bell peppers (or any sweet green pepper)
6 tablespoons extra virgin olive oil
3 tablespoons red wine vinegar
salt to taste
For garnish - finely chopped a tsp. each of cucumber and green pepper. 3-4 croutons (optional)

44

Preparation:
Soak the bread in a small amount (few tablespoons) of water. Gently remove and squeeze dry.
Place the tomatoes, bread, cucumbers, onions, garlic and peppers in a blender. Blend until the mixture is smooth. All the ingredients may not
fit at one time, so you may have to fill the blender several times.
Once it is completely blended, pour it into a large non-metallic bowl. Add the oil and vinegar. Add salt and pepper to taste. Mix well, cover
and refrigerate for several hours.
Garnish with the chopped vegetables and croutons, if desired. Serve gazpacho chilled.

Red Pepper and Hemp Soup

Ingredients:
2 extra large (or 3 regular) red peppers, seeded and roughly chopped
cup hemp seeds
tsp salt
2 tbsps lemon juice
tsp curry powder
tsp turmeric
1 tspBraggs liquid aminos
Black pepper to taste

45

2/3 cup water (or to taste this will depend on how thick or thin you like your soup)
Procedure:
Place all ingredients in a blender. Blend until smooth and creamy. You may want to begin with cup water and adjust based on texture as
you go along!

Goulash Soup

Ingredients:

2 medium onions, chopped finely

2 tablespoons bacon fat or vegetable oil
3 pounds cubed beef chuck roast
1 tablespoon sweet Hungarian paprika
4 carrots, peeled and cut into 1/2-inch rounds
2 parsley roots, peeled and cut into 1/2-inch rounds
1 small bunch parsley, tied with butcher's twine
4 medium potatoes, peeled and cut into 1/2-inch pieces (optional)
1 teaspoon Vegeta (Chicken stock)
1/2 teaspoon caraway seeds (optional)
2 Hungarian wax peppers or banana wax peppers, seeded and cut into 1/2-inch pieces
Pinch hot Hungarian paprika
Salt to taste

46

Preparation:
1. In a large soup pot or Dutch oven, brown onions in bacon fat or vegetable oil over medium-low heat, stirring frequently, until
translucent. This will take 10 to 15 minutes. Do not let the onions brown. Salt the onions lightly to help tenderize them. Add a small
amount of water, if necessary, to keep them from sticking to the pan.
2. Turn the heat to high and add the meat cubes and sweet Hungarian paprika and stir constantly for about 3 minutes or until the meat has
been seared on all sides. Add water to cover by an inch and bring to a boil. Reduce heat, cover and simmer until meat is almost tender,
adding water, as necessary, to keep it above the level of the meat. This can take up to 2 hours.
3. Add the carrots, parsley roots, bunch of parsley, potatoes (if using), Vegeta, caraway seeds (if using), and hot paprika. Bring back to the
boil, reduce heat to a simmer, cover and cook until the vegetables are tender but not falling apart. Add additional water, if necessary, to
keep a soup consistency. Add salt to taste.

Minestrone

Ingredients (6 servings)

4 slices bacon
1 cup chopped onion
4 cloves garlic, minced
1/3 pound ground beef
1 cup minced celery
1 cup cubed carrots
2 cups tomato puree
2 (14.5 ounce) cans stewed tomatoes
1 (14 ounce) can beef broth
1 (10.5 ounce) can condensed French onion soup
5 cups water

47

1/4 cup red wine

1 teaspoon dried oregano
1 teaspoon dried basil
salt and pepper to taste
1 cup chopped zucchini
2 cups spinach, rinsed and sliced
1 cup uncooked spinach pasta
1 (15 ounce) can garbanzo beans, drained
1/4 cup chopped parsley

Directions
1. In a large stock pot, cook bacon and drain off fat. Add onion, garlic, and beef. When onions are translucent, add celery, carrot, pureed
tomatoes, whole tomatoes, broth, condensed soup, water, wine, oregano, basil, salt and pepper. Cook for 15 minutes.
2. Stir in zucchini, spinach, pasta, garbanzo beans and parsley. Cook for 15 minutes and serve with fresh Parmesan cheese.

DRESIINGS AND SALADS

Salad Dressings
A sauce for a salad that is usually based on vinaigrette, mayonnaise, or other emulsified product.
Salad dressings and sauces have a long and colourful history, dating back to ancient times. The Chinese have been using soy
sauce for 5,000 years; the Babylonians used oil and vinegar for dressing greens nearly 2,000 years ago; and the ever-popular
Worcestershire was derived from a sauce used since the days of the Caesar. Indeed, early Romans preferred their grass and
herb salads dressed with salt. Egyptians favoured a salad dressed with oil, vinegar and Oriental spices. Mayonnaise is said to
have made its debut at a French Noblemans table over 200 years ago. Salads were favourites in the great courts of European
Monarchs - Royal salad chefs often combined as many as 35 ingredients in one enormous salad bowl, including such exotic
"greens" as rose petals, marigolds, nasturtiums, and violets.
In the Twentieth Century, Americans went a step further in salad development - making it a fine art by using basic dressing
ingredients (oil, vinegar or lemon juice, and spices) and Yankee ingenuity, to create an infinite variety of sauces and dressings
to make salads the best ever. "Store bought" dressings and sauces were largely unavailable until the turn of the century. Many
of the major brands of dressings and sauces available today were on the market as early as the 1920s.

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In 1896, Joe Marzetti opened a restaurant in Columbus, OH and began to serve his customers a variety of dressings developed
from old country recipes. Consumer acceptances led Mr. Marzetti to bottle and sell his dressing to restaurant customers in
1919.
In 1912 Richard Hellmann, a deli owner in New York, began to sell his blue ribbon mayonnaise in wooden containers. One year
later, in response to a very strong consumer demand, Mr. Hellmann began to market the mayonnaise in glass jars.
In 1925, the Kraft Cheese Company entered the salad products business with the purchase of several regional mayonnaise
manufacturers and the Milani Company (which led to Krafts initial entry into the pourable dressing business with French
Dressing as its first flavour).
Vinaigrettes can be as basic as mixing together oil, vinegar and salt. From there, build flavour with herbs, spices, shallots and
garlic. Play with oils and vinegars, too: olive, walnut, peanut or hazelnut oils; and balsamic, Champagne, and sherry vinegars
or citrus juice.

Balsamic Vinaigrette
Ingredients: yields 6 servings

1/2 cup extra virgin olive oil

1/2 cup white balsamic vinegar
1 clove crushed garlic
1 teaspoon ground mustard
1 pinch salt
ground black pepper to taste

Directions
1. In a small bowl, whisk together olive oil, white balsamic vinegar, garlic, and mustard powder. Season to taste with salt and black pepper. Stir
in minced fresh herbs if desired.

Lime-Cilantro Vinaigrette
Ingredients: 6 servings

49

2 tablespoons lime juice

1 tablespoon white vinegar
1/4 bunch cilantro, chopped
1-1/2 teaspoons brown sugar
1/2 clove garlic, minced
1/8 teaspoon salt
1/4 teaspoon spicy brown mustard
1/4 cup and 2 tablespoons light olive oil

Directions:
1. Blend the lime juice, vinegar, and cilantro together in a blender until smooth. Add the brown sugar, garlic, and salt; blend again until smooth.
Spoon the mustard into the mixture. Turn the blender on and slowly pour the oliveoil into the dressing mixture in a thin stream; blend until
thoroughly combined.

Raspberry Vinaigrette Dressing

Ingredients: 6 servings

1/4 cup vegetable oil

1/4 cup raspberry wine vinegar
1/4 cup white sugar
1 teaspoon Dijon mustard
1/8 teaspoon dried oregano
1/8 teaspoon ground black pepper

Directions
1. In a jar with a tight fitting lid, combine the oil, vinegar, sugar, mustard, oregano, and pepper. Shake well.

50

Honey Balsamic Vinaigrette

Ingredients: 6 servings

1/4 cup balsamic vinegar

1/2 small onion, chopped
1-1/2 teaspoons soy sauce
1 tablespoon and 1-1/2 teaspoons honey
1-1/2 teaspoons white sugar
1 clove garlic, minced
1/4 teaspoon crushed red pepper flakes
1/3 cup extra-virgin olive oil

Directions
1. Place the vinegar, onion, soy sauce, honey, sugar, garlic, and red pepper flakes into a blender. Puree on high, gradually adding the olive oil.
Continue pureeing 2 minutes, or until thick.

Mustard Vinaigrette
Ingredients: 6 servings

1/4 cup white vinegar

1-1/2 teaspoons honey
1-1/2 teaspoons prepared Dijon-style mustard
1/4 teaspoon ground black pepper
1 teaspoon salt
1 teaspoon minced garlic
1/2 cup vegetable oil
2 drops hot sauce

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Directions
1. In a small bowl, whisk together the vinegar, honey, mustard, pepper, salt, garlic, oil and hot sauce until thoroughly combined. Chill until
serving.

Honey Garlic Vinaigrette

Ingredients: 6 servings

3/4 cup vegetable oil

1/4 cup apple cider vinegar
2 tablespoons and 3/4 teaspoon honey
1-1/2 cloves garlic, minced

Directions
1. In a container, combine oil, vinegar, honey, and garlic. Cover, and shake until blended. Set aside for 45 minutes, to allow flavours to combine.
Shake again before serving.

Citrus-Basil Vinaigrette
Ingredients: 6 servings

1/4 cup and 2 tablespoons olive oil

3 tablespoons orange juice
1 tablespoon and 1-1/2 teaspoons lemon juice
lemon zest
3/4 teaspoon salt
1 tablespoon and 1-1/2 teaspoons honey
3 tablespoons chopped fresh basil
1-1/2 teaspoons white wine vinegar
52

Directions
1. In a jar with a lid, mix the olive oil, orange juice, lemon juice, lemon zest, salt, honey, basil, and vinegar. Seal and shake well. Chill 2 hours in
the refrigerator. Strain basil before serving.

Creamy Blue Cheese Dressing

Ingredients: 6 servings

2 1/2 ounces blue cheese

3 tablespoons buttermilk
3 tablespoons sour cream
2 tablespoons mayonnaise
2 teaspoons white wine vinegar
1/4 teaspoon sugar
1/8 teaspoon garlic powder
salt and freshly ground black pepper

Directions
1. In a small bowl, mash blue cheese and buttermilk together with a fork until mixture resembles large-curd cottage cheese. Stir in sour cream,
mayonnaise, vinegar, sugar, and garlic powder until well blended. Season to taste with salt and pepper.

Creamy Garlic Salad Dressing

Ingredients: 6 servings

1-3/4 teaspoons tamarind sauce

1 teaspoon balsamic vinegar
1 teaspoon honey
7/8 clove garlic, minced
53

1/4 cup and 2 teaspoons sour cream

1/4 cup and 2 teaspoons mayonnaise
1-3/4 teaspoons barbeque sauce
1/4 teaspoon Dijon mustard
1-3/4 teaspoons garlic powder
cracked black pepper to taste

Directions
1. Whisk together the tamarind, vinegar, and honey until the honey has dissolved, then whisk in the garlic, sour cream, mayonnaise, barbeque
sauce, mustard, garlic powder, and black pepper until smooth. Cover and refrigerate 2 to 3 hours before using. Use within a few days.

Ranch-Style Salad Dressing

Ingredients: 6 servings

1/2 cup and 1 tablespoon sour cream

1/2 cup and 1 tablespoon mayonnaise
1/4 cup and 2 tablespoons buttermilk
2-1/4 teaspoons fresh lemon juice
1 tablespoon and 1-1/2 teaspoons red wine vinegar
3/4 clove garlic, crushed
1-3/4 teaspoons Worcestershire sauce
1 teaspoon chopped fresh chives
1 teaspoon minced shallot
1 teaspoon Dijon-style prepared mustard
1/4 teaspoon celery seed

Directions
1. In a medium bowl, whisk together the sour cream, mayonnaise, buttermilk, lemon juice, red wine vinegar, garlic, Worcestershire sauce,
chives, shallot, mustard and celery seed. Refrigerate for one hour to allow the flavours to blend.

54

Zinfandel Salad Or Slaw Dressing

Ingredients: 6 servings

3 tablespoons and 1/2 teaspoon sliced green onions

2 tablespoons and 1-1/4 teaspoons red Zinfandel wine
1 tablespoon and 2-1/2 teaspoons red wine vinegar
1-1/4 cloves garlic, minced
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/3 cup and 2 tablespoons mayonnaise

Directions
1. In a food processor or blender, combine onions, wine, vinegar, garlic, salt and pepper. Process until onions and garlic are pureed. Add
mayonnaise and blend until smooth. Refrigerate until very cold, and whisk dressing just before serving.

Authentic Thousand Island Dressing

Ingredients: 6 servings

1 eggs
1 tablespoon and 1-1/2 teaspoons Worcestershire sauce
1 teaspoon white sugar
1 tablespoon and 1-1/2 teaspoons white vinegar
3/8 pinch ground cloves
1-1/2 cups mayonnaise
1/4 cup and 1 teaspoon sweet pickle relish
3 tablespoons chopped black olives
3 tablespoons diced red bell pepper

55

Directions
1. Place eggs in a saucepan and cover with cold water. Bring water to a boil and immediately remove from heat. Cover and let eggs stand in hot
water for 10 to 12 minutes. Remove from hot water, cool, peel and chop.
2. In a medium bowl, whisk together the chopped eggs, Worcestershire sauce, sugar, vinegar, cloves, mayonnaise, relish, olives and red pepper
until evenly blended. Chill and serve spooned over fresh greens. Store in the refrigerator.

Kale Salad with Pomegranate, Sunflower Seeds and Sliced Almonds

Ingredients: 6 servings

1/2 pound kale

1 1/2 cups pomegranate seeds
2 tablespoons sunflower seeds
1/3 cup slivered almonds
5 tablespoons red pepper seasoned rice vinegar
5 tablespoons balsamic vinegar
3 tablespoons extra virgin olive oil
salt to taste

Directions
1. Wash and shake off extra water from the kale. Remove the center ribs and stems; discard. Chop the leaves until fine but still a little leafy.
2. Combine the chopped kale, pomegranate seeds, sunflower seeds, and sliced almonds in a large bowl; toss to combine. Drizzle the rice vinegar,
balsamic vinegar, and olive oil over the kale mixture while continuing to toss. Season with salt to serve.

Deliciously Sweet Salad with Maple, Nuts, Seeds, Blueberries, and Goat Cheese
Ingredients: 6 servings

4-1/2 cups torn romaine lettuce

56

3/4 cup blueberries

1/4 cup and 2 tablespoons dried cranberries
1/4 cup and 2 tablespoons sunflower seeds
1/4 cup and 2 tablespoons walnut pieces
1/4 cup and 2 tablespoons crumbled feta cheese
1/4 cup and 2 tablespoons crumbled goat cheese
1/4 cup and 2 tablespoons white balsamic vinegar, or to taste
1/4 cup and 2 tablespoons maple syrup, or to taste
1/4 cup and 2 tablespoons grapeseed oil, or to taste
salt, to taste

Directions
1. Toss the romaine lettuce, blueberries, dried cranberries, sunflower seeds, walnut pieces, feta cheese, and goat cheese in a large bowl. Pour
the vinegar, syrup, and grapeseed oil over the salad one at a time; toss until evenly coated. Season with salt.

Beet Salad with Goat Cheese

Ingredients: 6 servings

4 medium beets - scrubbed, trimmed and cut in half

1/3 cup chopped walnuts
3 tablespoons maple syrup
1 (10 ounce) package mixed baby salad greens
1/2 cup frozen orange juice concentrate
1/4 cup balsamic vinegar
1/2 cup extra-virgin olive oil
2 ounces goat cheese

Directions
1. Place beets into a saucepan, and fill with enough water to cover. Bring to a boil, then cook for 20 to 30 minutes, until tender. Drain and cool,
then cut in to cubes.

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2. While the beets are cooking, place the walnuts in a skillet over medium-low heat. Heat until warm and starting to toast, then stir in the maple
syrup. Cook and stir until evenly coated, then remove from the heat and set aside to cool.
3. In a small bowl, whisk together the orange juice concentrate, balsamic vinegar and olive oil to make the dressing.
4. Place a large helping of baby greens onto each of four salad plates, divide candied walnuts equally and sprinkle over the greens. Place equal
amounts of beets over the greens, and top with dabs of goat cheese. Drizzle each plate with some of the dressing.

Spinach Salad with Baked Goat Cheese

Ingredients: 6 servings

8 cups baby spinach, rinsed and dried

1 tablespoon butter
1 clove garlic, crushed
1/4 cup plain bread crumbs
6 ounces goat cheese, sliced
8 tablespoons balsamic vinegar
8 tablespoons olive oil

Directions
1. Arrange the spinach on six plates.
2. In a skillet, melt butter over medium heat, and add crushed garlic. Cook and stir until slightly golden. Stir in breadcrumbs. Drop the goat
cheese slices into the breadcrumbs a few at a time, and turn to coat in the breadcrumb mixture.
3. Place a slice or two of goat cheese on each serving of spinach, and drizzle the salads with olive oil and balsamic vinegar.

Classic Caesar Salad

Legend has it that the Caesar salad originated at Caesar's Restaurant in Tijuana in 1924. This classic Caesar salad recipe features a coddled
egg instead of a raw egg yolk.
Ingredients: 6 servings

1 head Romaine lettuce

cup olive oil, plus cup

58

1 small baguette or small loaf of crusty bread

1 clove garlic
1/3 cup grated Parmesan cheese
Juice of 1 large lemon
1 oz anchovy fillets
1 egg
Kosher salt, to taste
Freshly ground black pepper, to taste
Worcestershire sauce, to taste

Preparation:

Bring a quart of water to a simmer in a small saucepan. Simmer the egg in the shell for one minute, then remove the egg and chill in a cold water
bath.
Separate the lettuce leaves, wash and thoroughly dry them, then refrigerate.
Remove crusts from the bread and cut it into -inch cubes. You want about 2 cups of bread cubes.
Heat a saut pan over medium-low heat. Add cup olive oil and heat for another minute. Add bread cubes and saut until crispy and golden.
Remove bread and drain on paper towels.
In a glass bowl, mash garlic and anchovies with a fork so that they form a paste.
Crack the coddled egg into the garlic-anchovy mixture and add the lemon juice. Beat until smooth.
Slowly add the remaining olive oil while whisking continuously.
Season to taste with Kosher salt, black pepper and Worcestershire sauce. Add half the grated cheese.
Tear Romaine leaves into bite-sized pieces and transfer to a large bowl. Pour dressing over leaves and toss until coated. Add the croutons and
toss again.
Plate and serve immediately, topped with remaining cheese.

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FISH AND SEAFOOD

Storing Fresh Fish
What to do once you bring your fish home
Fish are not meat. Remember that and you will be on the right path toward taking good care of the fresh fish you bring home. And take care
you must, because fish are both expensive and are among the most perishable foods we eat.
Doing it right is not difficult, but it is best done with a little extra equipment.
First, you need a large plastic container. Ideally you also will have a slightly smaller container that fits entirely inside the larger one. If
you take this step, drill or punch many holes in the bottom of it. This smaller container will hold your ice and your fish. If the smaller
container will touch the bottom of the larger one, you will need something to keep it elevated.
What's the point of all this? You will need to keep your fish on ice -- even in the refrigerator. And ideally, you will keep them with their
back fins facing up, as if they were still swimming. The reason for this is because unlike meat, fish will rot quickly, even in the fridge, unless
iced.
Why would this be? Because fish generally swim in water that is colder than air, sometimes a lot colder. They have evolved to survive in
water that can be just above freezing. Cod are the most popular fish like this.
This is why fish fat is so good for you. Because it is liquid even at very low temperatures, it does not gunk up your system the way a
highly saturated, dense fat such as beef suet does. Fish fat is also loaded with omega-3 fatty acids, something most other meats -- with the
exception of grass-fed animals -- lack.
So here's what you do when you bring your fish home. Make sure the smaller container is up off the larger one, then fill the smaller
container with crushed ice. It must be crushed ice. Large ice cubes will take too long to melt and can discolour the skin of the fish.
Put the fish in, bellies down, backs up, cover the container and you're done.
How long can you keep a fish this way? It depends. If you caught the fish yourself, you will get as much as a week to 10 days. A marketbought fish won't last that long, nor will a piece of fish such as a fillet or a steak. Those will remain at peak condition only a few days.

60

Replace the ice as it melts, and pour off the melt water.
One more thing: If the fish is lean, such as bass or cod or walleye, you get an extra day. If it is oily such as salmon, trout or sturgeon, take
a day off the total time. And of it is a really oily fish such as a herring, sardine or bluefish, eat it now -- it won't get any better tomorrow...

Cioppino

Ingredients: 6 servings

1/3 cup and 1 teaspoon butter

7/8 onions, chopped
7/8 clove garlic, minced
1/2 bunch fresh parsley, chopped
7/8 (14.5 ounce) can stewed tomatoes
7/8 (14.5 ounce) can chicken broth
7/8 bay leaves
1-1/2 teaspoons dried basil
1/4 teaspoon dried thyme
1/4 teaspoon dried oregano
1/3 cup and 2 tablespoons water
2/3 cup and 1 teaspoon white wine
11 ounces large shrimp - peeled and deveined
11 ounces bay scallops
8-1/4 small clams
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8-1/4 mussels, cleaned and de bearded

2/3 cup and 1 teaspoon crabmeat
11 ounces cod fillets, cubed

Directions
1. Over medium-low heat melt butter in a large stockpot, add onions, garlic and parsley. Cook slowly, stirring occasionally until onions are soft.
2. Add tomatoes to the pot (break them into chunks as you add them). Add chicken broth, bay leaves, basil, thyme, oregano, water and wine.
Mix well. Cover and simmer 30 minutes.
3. Stir in the shrimp, scallops, clams, mussels and crabmeat. Stir in fish, if desired. Bring to boil. Lower heat, cover and simmer 5 to 7 minutes
until clams open. Ladle soup into bowls and serve with warm, crusty bread!

Seafood Piccata

Shrimp, scallops and crabmeat sauted in a white wine and lemon sauce and tossed with hot cooked pasta shells. Every time I cook for a large
group, this is requested. Great tasting and really simple to make!"
Ingredients: 6 servings

3/4 (16 ounce) package medium seashell pasta

1/4 cup and 1 teaspoon olive oil
3/4 cup fresh mushrooms, sliced
1/2 cup and 1 tablespoon minced green onions
1 tablespoon and 1-1/2 teaspoons minced garlic
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3/4 pound medium shrimp - peeled and deveined

3/4 pound bay scallops
3/4 pound crabmeat
1-1/2 cups dry white wine
1/4 cup and 1 teaspoon fresh lemon juice
1/4 cup and 2 tablespoons butter
3 tablespoons chopped fresh parsley

1. Bring a large pot of lightly salted water to boil, add pasta shells, and cook for 8 to 10 minutes, or until al dente; drain.
2. Heat olive oil in a large pot over medium heat. Saute mushrooms, green onions, and garlic until tender. Stir in shrimp, scallops, and crabmeat.
Cook for 5 minutes, or until shrimp is pink. Stir in wine, lemon juice, and butter; cook until heated through.
3. Toss pasta with seafood sauce and parsley.

Seafood Bouillabaisse

Ingredients (serves 6)

Pinch of saffron threads

1 tbs hot water
5 x 375ml fish stock
2 x 400g cans diced tomatoes in juice
1 leek, white section only, thinly sliced
1 carrot, peeled, finely chopped
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1 celery stick, ends trimmed, finely chopped

300g firm white fish fillet (such as ling), cut into 3cm cubes
24 (about 250g) green king prawns, peeled leaving tails intact, deveined
24 (about 640g) black mussels, scrubbed, de bearded
Salt & freshly ground black pepper
1/4 cup loosely packed coarsely chopped fresh continental parsley
1 small baguette (French breadstick), sliced, to serve
Capsicum rouille
1/2 loaf (about 210g) unsliced white bread, crusts removed
1/2 x 225g jar roasted red pepper strips (Always Fresh brand), drained
3 large garlic cloves, peeled
1 small fresh red chilli, deseeded
1 tbs extra virgin olive oil
Salt & freshly ground black pepper

Method
1. Combine the saffron and hot water in a small bowl and set aside to infuse. Place the stock, tomato, leek, carrot and celery in a large
saucepan and bring to the boil over high heat. Reduce heat to medium-low and cook, uncovered, for 10 minutes or until vegetables
begin to soften.
2. Meanwhile, to make the capsicum rouille, place the bread in a large bowl. Cover with plenty of cold water and set aside for 2 minutes to
soak. Use your hands to squeeze the excess water from the bread. Place in the jug of a blender. Add the peppers, garlic, chilli and oil,
and blend until smooth. Taste and season with salt and pepper. Transfer to a small serving bowl.
3. Add saffron mixture to tomato mixture and cook for a further 10 minutes or until vegetables are tender. Add fish, prawns and mussels to
the soup and cook, covered, for a further 2-3 minutes or until seafood is just cooked and mussels open. (Discard unopened mussels.)
Taste and season with salt and pepper. Ladle soup among serving bowls and sprinkle with parsley. Top with a dollop of capsicum rouille
and serve with baguette.

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Stuffed Squid

Ingredients: 4 servings

1 3/4 lbssquid, tubes

14 ounces clams, using live clams is best, I have used canned but not as good
3 sprigs flat leaf parsley
1 garlic clove
2 tablespoons parmesan cheese, grated
1 egg
3 -4 tablespoons breadcrumbs
salt and black pepper, to your taste
5 tablespoons olive oil
1 1/4 cups dry white wine

1.
2.
3.
4.
5.
6.
7.
8.

Prepare the squid.

Chop the drained canned clams
Was and finely chop the parsley.
Press or grate garlic.
Mix together the parsley, garlic, clam meat, parmesan, egg, and bread crumbs with lots of pepper and a good pinch of salt.
Stuff the squid and secure the opening with a toothpick or kitchen twine.
Heat the oil in a large pan, and fry the squid on all sides being gentle and stirring carefully.
Season with salt and pepper and add the wine.

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9. Cover and simmer for about 30 minutes or until squid is done.

SHRIMP PROVENCAL

( 4 servings )
1 lb. jumbo raw shrimp, shelled and de-veined
Olive oil
1 onion, chopped
1 tbsp. Red and sweet red peppers, chopped
lb. tomatoes concasse, chopped
1 Tbsp. Capers
1 oz. white wine
3 cloves garlic, chopped
12 black olives, oiled cured
1 Tbsp. Chopped parsley
1 Tbsp. butter
1 Tbsp. flour
Salt and pepper, to taste
Saut onion, garlic and peppers. Deglaze with wine. Mix flour and butter and stir into sauted onion. Add olives and capers. Season to taste and
adjust consistency with some more water if too thick. Add shrimp and cook for 5 more minutes. Serve sprinkled with chopped parsley and lemon
wedges.

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Paella

Ingredients: 6 servings
12 oz (350 g) rice
2 tablespoons olive oil
1 x 3 lb (1.35 kg) Traditional Free Range chicken, jointed into 8 pieces
1 large onion, peeled and roughly chopped
1 red pepper, deseeded and roughly chopped into chunks
4 oz (110 g) Spanish chorizo sausage in a piece, skin removed and cut into inch (1 cm) dice
2 cloves garlic, peeled and crushed
1 heaped teaspoon paprika
level teaspoon cayenne pepper
level teaspoon saffron strands ( x 0.4 g sachet)
8 oz (225 g) ripe red tomatoes, skinned and roughly diced
12 raw tiger prawns, shell on, defrosted if frozen, 4 with heads, 8 without
2 oz (50 g) fresh or frozen shelled peas
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1 lemon, cut into wedges, to garnish

salt and freshly milled black pepper

Equipment
You will also need a shallow paella pan with a base diameter of 10 inches (25.5 cm), a top diameter of 13 inches (32.5 cm) and a capacity of 7
pints (4 litres).
Method
Once you have peeled, chopped, prepared and assembled everything, heat the oil in the pan over a fairly high heat. Now season the chicken
joints, adding 4 of them to the hot oil to saut on all sides until golden brown, then remove them to a plate and do the same with the other 4
joints.
Next add the onion, pepper and chorizo and fry these over a medium heat for 6-8 minutes, or until they're nicely tinged brown at the edges.
Now add the garlic, paprika, cayenne and saffron and cook for another minute, then return the chicken to the pan, followed by the tomatoes,
plenty of seasoning and 2 pints (1.2 litres) boiling water.
Next, bring everything up to a gentle simmer, turn the heat down and cook, uncovered, for 10 minutes. After that, remove the chicken pieces
and set them aside, then pour the rice into the centre of the pan. Bring everything back up to the boil, give a final stir and simmer, still
uncovered, for about 10 minutes. During that time, shake the pan occasionally and move it around on the hob a little if the hob plate is not as
big as the base of the pan.
Next, return the chicken, along with the prawns and peas, to the pan and continue to simmer for 15-20 minutes, or until the rice is cooked,
adding a little more hot liquid if you think it's necessary. Now shake the pan again, making sure the rice is completely immersed. Turn the
prawns over halfway through the cooking time they will turn pink when cooked. The rice at the edges of the pan will take longest to cook, so to
test that the paella is ready, take a little of the rice from the edges and check it's cooked through, then remove the pan from the heat and cover
with a clean tea cloth for 5 minutes to absorb some of the steam. The paella is now ready just garnish with the lemon wedges and don't forget
to have hot plates ready to serve it on.

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Salmon with garlic-bean puree, asparagus & tomatoes

Ingredients (serves 2)

2 bunches (5 in each bunch) small ripe trussed tomatoes (vine still attached)
1 bunch (about 180g) asparagus, ends trimmed
Canola oil cooking spray, to grease
2 (about 125g each) salmon fillets
Freshly ground black pepper, to serve
Garlic bean puree
2 x 300g cans butter beans, rinsed, drained
125ml (1/2 cup) reduced-salt chicken stock
2 garlic cloves, crushed
1 tsp finely grated lemon rind
2 tsp extra virgin olive oil

Method
1. To make the garlic bean puree, place the beans, stock, garlic, lemon rind and olive oil in a medium saucepan. Bring to the boil over
medium-high heat. Reduce heat to medium-low and simmer, covered, for 10 minutes or until beans are very soft. Remove from heat
and set aside for 5 minutes to cool slightly. Place the bean mixture in the bowl of a food processor or the jug of a blender and process
until smooth. Transfer to a bowl and cover with foil to keep warm.

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2. Preheat grill on high. Place the tomatoes on a non-stick baking tray and cook under preheated grill, about 6cm from the heat source, for
10 minutes or until tender.
3. Meanwhile, cook asparagus in a large saucepan of salted boiling water for 3 minutes or until bright green and tender crisp (see
microwave tip).
4. Lightly spray a medium non-stick frying pan with canola oil cooking spray and heat over medium-high heat. Add the salmon and cook for
2-3 minutes each side for medium rare, or until cooked to your liking.
5. To serve, place asparagus on plates and top with a dollop of bean puree. Top with salmon and grilled tomatoes and sprinkle with pepper.
Serve immediately.
Notes

You can make the garlic bean puree (step 1) up to 1 day ahead and store it in an airtight container in the fridge. To reheat, place the
puree in a medium saucepan over medium-low heat, stirring constantly, for 5 minutes or until heated through (do not over heat).
Continue from step 2, 15 minutes before serving.
Microwave tip: Wash the asparagus spears and place in a freezer bag, adjusting until they are 2-3 deep when the bag is laid flat. Twist
the opening to close. Cook on High for 1-1 1/2 minutes or until bright green and tender crisp.

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Chargrilled salmon with avocado salsa

Ingredients (serves 4)

4 (about 150g each) skinless salmon fillets

2 bunches asparagus, woody ends trimmed
1 tbs olive oil
1/2 avocado, stone removed, peeled, finely chopped
2 tomatoes, halved, deseeded, finely chopped

Method
1. Preheat a barbecue grill and flat plate on medium-high. Brush the salmon and asparagus with the oil. Season both sides of the salmon
with salt and pepper.
2. Reduce heat to medium. Cook the salmon on the grill for 4 minutes each side or until the fish flakes when tested with a fork. Transfer to
a plate.
3. Meanwhile, cook asparagus on flat plate, turning, for 2-3 minutes or until bright green and tender crisp. Transfer to a plate.
4. Combine the avocado and tomato in a bowl. Season with salt and pepper. Divide the asparagus among serving plates. Top with the
salmon and the avocado salsa.

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Carpaccio of salmon with remoulade sauce

Ingredients (serves 6)

4 anchovies
2 tbs baby capers
1 tbs cornichons*
2 shallots (shallots)
1 tbs chopped flat-leaf parsley
250ml (1 cup) good-quality mayonnaise
20ml (1 tbs) extra virgin olive oil, plus extra to brush
500g smoked salmon or trout
50g salmon roe*
1 1/2 tbs chopped chives, to garnish
Baby salad leaves, to serve

Method
1. Place anchovies, half the capers, cornichons, shallots and parsley in a food processor and process until finely chopped.
2. Add mayonnaise and process for a few seconds to combine. Place in a squeeze bottle, or a serving dish.
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3. Heat the olive oil in a frying pan over medium heat. Add remaining capers and fry until crisp. Drain on a paper towel. Layer salmon over
four serving plates and brush with olive oil. Sprinkle with fried capers, roe and chives.
4. Place some salad in the centre of each plate and zigzag or drizzle the sauce over each plate and season with black pepper.

Creamy salmon & leek pie

Ingredients (serves 4)

3 eggs
4 whole cloves
1/2 brown onion
1L (4 cups) reduced-fat milk
1 dried bay leaf
850g (about 3) skinless salmon fillets
100g butter
1 leek, pale section only, washed, thinly sliced
75g (1/2 cup) plain flour
1/4 cup chopped fresh dill
Large pinch of ground nutmeg
2 sheets (25 x 25cm) frozen ready-rolled puff pastry, just thawed
1 egg, extra, lightly whisked
Lemon wedges, to serve

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Method
1. Cook the eggs in a small saucepan of boiling water for 8 minutes. Drain and cool under cold running water. Peel and coarsely chop.
2. Meanwhile, press the cloves into the onion. Place the onion, milk, bay leaf and salmon in a large saucepan over medium heat. Bring to
the boil. Reduce heat to low and simmer for 10 minutes.
3. Transfer the salmon to a plate. Flake into large pieces, discarding any bones. Strain the milk mixture into a large jug. Discard the onion,
cloves and bay leaf.
4. Wipe saucepan clean. Melt one-quarter of the butter in the saucepan over medium heat. Add the leek and cook, stirring often, for 4
minutes or until soft but not browned. Transfer to a small bowl.
5. Melt remaining butter in the saucepan over medium heat until foaming. Add the flour. Cook, stirring, for 1 minute. Remove from heat.
Gradually whisk in the milk. Place over medium heat. Cook, stirring with a wooden spoon, for 5 minutes or until the sauce boils and
thickens.
6. Add the chopped egg, salmon, leek, dill and nutmeg to the sauce. Season with salt and pepper. Divide among four 500ml (2-cup)
capacity ovenproof dishes. Set aside to cool.
7. Preheat oven to 200C. Cut the pastry sheets in half. Brush the edges of each dish with extra egg. Top each dish with a pastry rectangle.
Press the edges to seal. Trim excess pastry. Brush the pies with egg. Cut a slit in the centre of each pie. Bake for 20 minutes or until
puffed and golden. Serve with lemon wedges.
Notes

Budget tip: Omit the salmon. In step 6, add 850g canned salmon or tuna, drained, flaked.

74

Coulibiac (Russian style Fish pie)

Ingredients (serves 6)

110g long-grain rice

400g cooked salmon, flaked
60g butter
1 onion, finely diced
30g Swiss brown mushrooms, chopped
1 tbs chopped dill
Grated rind and juice of 1/2 lemon
2 hard-boiled eggs, peeled, chopped
2 x 375g packets of block puff pastry
1 egg, lightly beaten

Method
1. Preheat oven to 180C.
2. Bring a large saucepan of water to the boil. Add the rice and cook according to packet instructions, then drain well. Place in a bowl with
the salmon and set aside.

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3. Melt the butter in a frying pan over medium heat. Add the onion and cook for 2-3 minutes until soft, then add mushrooms and cook for
a further 2 minutes. Stir into the cooked rice with the dill, lemon rind and juice and the egg. Season well with salt and pepper.
4. Roll out a block of pastry to 28 x 20cm. Place on a large baking tray lined with baking paper, and prick surface all over with a fork. Brush
with beaten egg. Bake for 10-15 minutes or until golden. Set aside to cool. Pile the filling on top of the pastry, then roll out remaining
pastry block so it's large enough to completely cover base. Use to cover the filling and tuck any excess pastry beneath to enclose. Brush
with beaten egg and bake for 30 minutes or until golden brown.

Creamy salmon gnocchi

Ingredients (serves 4)

1 tbs olive oil

2 (about 400g) skinless salmon fillets
1 x 500g pkt potato gnocchi
1 garlic clove, crushed
150g (1 cup) frozen broad beans, thawed, peeled
190g (3/4 cup) light sour cream
1 tbs chopped fresh dill

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Method
1. Heat a large frying pan over medium heat. Rub oil over the salmon. Cook for 4 minutes each side for medium or until cooked to your
liking. Transfer to a plate.
2. Cook the gnocchi in a saucepan of salted boiling water following packet directions or until al dente. Drain.
3. Flake the salmon into large pieces. Heat the frying pan over medium heat. Add the garlic and broad beans. Cook for 30 seconds or until
aromatic. Add the gnocchi, salmon and sour cream and toss to combine. Cook, tossing, for 2 minutes or until the mixture is heated
through. Top with dill and divide among serving dishes to serve.

Stir-fried scallops, prawns and snow peas with longevity noodles

Ingredients: 6 servings

1 1/2 tbs light soy sauce

1 tbsShaoxing rice wine* or dry sherry
1 tsp sesame oil
1/4 cup (60ml) vegetable oil
500g scallops without roe
500g medium green king prawns, peeled (tails intact), deveined
2 tspcornflour
2 tbs oyster sauce
250g dried longevity noodles
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2cm piece ginger, thinly shredded

1 clove garlic, thinly shredded
400g snowpeas, trimmed
1/4 bunch garlic chives, cut into 4cm lengths

Method
1. Place 1 tsp soy sauce, 1 tsp wine, 1/2 tsp sesame oil, 1 tbs vegetable oil and all seafood in a bowl and toss to combine. In a second bowl,
combine cornflour, oyster sauce, 1/2 cup water and remaining soy sauce, wine and sesame oil.
2. Cook noodles in boiling water for 1 minute or until tender. Drain.
3. Heat a wok over high heat until hot. Add 2 tsp vegetable oil then stir-fry 1/3 seafood for 1-2 minutes or until golden and just cooked.
Transfer to a tray. Repeat twice with oil and remaining seafood. Wipe wok clean. Heat remaining 2 tsp vegetable oil in wok. Add ginger,
garlic and snowpeas. Stir-fry over high heat for 2 minutes. Return seafood and juices to wok with sauce mixture and bring to the boil.
Add noodles and chives. Toss. Serve.
Notes

Note: Light soy sauce is a brownish-black colour and suits fish and vegetable dishes. Dark soy sauce includes sugar and is a stronger
brew, which works best with meat.
*Shaoxing rice wine: Rice-based cooking wine. Substitute dry sherry.

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Scallop and pancetta stack with smashed peas

Ingredients (serves 6)

3 slices pancetta (see note)

400g (4 cups) frozen baby peas
50g butter
1 tbs olive oil
18 scallops, without roe
6 x 1cm-thick slices crusty sourdough Vienna loaf, toasted
1 garlic clove, peeled, halved
18 g baby rocket leaves
1 tbs Woolworths Select Fig Balsamic Glaze

Method
1. Preheat oven to 200C. Place the pancetta on a baking tray. Bake in oven for 10-15 minutes or until crisp and golden. Break into large
pieces.
2. Meanwhile, cook the peas in a saucepan of boiling water for 3-4 minutes or until tender. Drain and return to the pan. Add the butter and
use a potato masher to mash until crushed.
3. Heat the oil in a large frying pan over medium-high heat. Add half the scallops and cook for 1-2 minutes each side or until golden and
just cooked through. Transfer to a plate and cover with foil to keep warm. Repeat with the remaining scallops.
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4. Rub 1 side of the toast with the cut side of garlic. Divide, garlic-side up, among serving plates. Top with peas, scallops, pancetta and
rocket. Drizzle glaze around the stacks to serve.
Notes

Make it ahead: Prepare to the end of step 1 up to 4 hours ahead. Store pancetta in an airtight container. Continue from step 2, 15
minutes before serving. Vienna is a crusty bread with a soft centre. You can use any crusty white bread from your bakery. For the kids:
Omit the scallops and replace the pancetta with sliced ham. If pancetta is unavailable, you can use prosciutto instead.

Seafood pies

Ingredients (serves 6)

80g butter
1 leek, pale section only, thinly sliced
200g Swiss brown mushrooms, trimmed, thinly sliced
1 bunch asparagus, woody ends trimmed, cut into 2.5cm pieces
2 tsp olive oil
500g green prawns, peeled, deveined
400g firm white fish fillet (such as ling), cut into 2cm pieces
300g scallops, cleaned, halved
2 tbs chopped fresh dill
50g (1/3 cup) plain flour
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125ml (1/2 cup) white wine

500ml (2 cups) warm milk
1 tsp Dijon mustard
80g (1 cup) coarsely grated vintage cheddar
Potato topping
1.25kg Sebago (brushed) potatoes (see note), peeled, cut into 4cm pieces
20g butter
125ml (1/2 cup) warm milk
65g (3/4 cup) coarsely grated vintage cheddar

Method
1. To make the potato topping, place the potato in a large saucepan and cover with cold water. Cover and bring to the boil. Reduce heat to
medium. Cook, partially covered, for 20 minutes or until the potato is very tender.
2. Meanwhile, to make the filling, heat 20g of the butter in a frying pan over medium-high heat. Add the leek and mushroom. Cook, stirring
occasionally, for 6 minutes or until the vegetables start to soften. Add the asparagus. Cook for 1 minute. Transfer to a large bowl. Wipe
the pan clean.
3. Heat the oil in the frying pan over medium-high heat. Add the prawns, fish and scallop. Cook, turning occasionally, for 1-2 minutes or
until lightly browned. Transfer to the bowl. Add the dill and stir to combine.
4. Melt remaining butter in a saucepan over medium heat until foaming. Remove from heat and stir in the flour. Place the pan over
medium heat and cook, stirring, for 2 minutes or until the mixture is light golden. Remove from heat. Gradually add the wine and milk,
whisking until smooth. Place over medium heat. Cook, stirring, until the sauce boils and thickens. Simmer for 2 minutes. Stir in the
mustard and cheddar. Add the sauce to the seafood mixture. Stir until well combined.
5. Preheat oven to 200C. Line 2 baking trays with non-stick baking paper. Divide the seafood mixture evenly among six 500ml (2-cup)
capacity ovenproof freezerproof dishes.
6. Drain the potato and return to the pan. Place over medium-high heat and cook, shaking the pan, for 2 minutes or until the moisture has
evaporated. Remove from heat. Add the butter and mash until almost smooth. Add the milk and stir until smooth. Use a fork to spread
the potato mixture over the pies. Sprinkle with the cheddar. (To freeze, see note).
7. Bake in oven for 20-25 minutes or until light golden. Serve.
Notes

Use Yukon Golden potatoes.

To complete this meal, serve the seafood pies with mixed salad leaves.
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Budget tip: Replace the fish fillet with 400g Home Brand frozen natural fish fillets, thawed.
To freeze: At the end of step 6, cover with 2 layers of plastic wrap and 1 layer of foil. Place in the fridge for 2-3 hours to chill. Label, date
and freeze for up to 3 months.
To thaw: Place in the fridge for 24 hours or until the pies are completely thawed.
To reheat: Preheat oven to 220C. Line a baking tray with non-stick baking paper. Remove and discard the foil and plastic wrap from the
pies. Transfer to the lined tray. Bake in oven for 20-25 minutes or until light golden.

POULTRY
Citrus Chicken

Ingredients (serves 6)

6 skinless chicken breast fillets

3 cloves garlic, crushed
4 tbs orange marmalade
Zest and juice of 1 orange
1 tbs (20g) unsalted butter
300ml chicken stock
Watercress, orange slices, olives, thinly sliced red onion and low-fat feta, to serve
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Method
1. Preheat the oven to 180C.
2. Season chicken breasts with salt and pepper. Place garlic, marmalade, orange zest and butter in a bowl and beat with a fork to combine.
3. Place chicken in a roasting pan, spread orange mixture over the chicken and cover pan with foil. Place in oven and bake for 10 minutes,
then remove foil and bake for a further 10-15 minutes or until the chicken is cooked through. Remove from the oven and set the chicken
aside.
4. Add juice and stock to roasting pan and stir over low heat until well reduced and sticky, then pour over chicken. Serve with a salad of
watercress, fresh orange slices, olives, red onion and low-fat feta.

Chicken Cacciatore

Ingredients (serves 6)

3 tbs olive oil

6 chicken drumsticks, trimmed of excess fat, skin on
6 chicken thighs, trimmed of excess fat, skin on
1 large onion, chopped
2 celery sticks, chopped
2 carrots, peeled, chopped
150g sliced pancetta, chopped
3 garlic cloves, crushed
125g button mushrooms, sliced
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100ml dry white wine

800g can diced tomatoes
1/2 tsp brown sugar
1 tbs balsamic vinegar
1 tbs chopped fresh rosemary
1 bay leaf
150ml chicken stock
1 cup pitted Kalamata olives
Chopped flat-leaf parsley, to garnish

Method
1. Heat the oil in a large casserole dish over medium-high heat. Add the chicken pieces and cook until browned all over. Transfer to a plate
and set aside. Add the onion, celery, carrot and pancetta to the pan and cook over low heat for 5 minutes until the onion softens. Add
the garlic and mushrooms and cook for a further minute.
2. Return chicken pieces to the pan, add the wine and allow to simmer 1-2 minutes.
3. Add the tomatoes, sugar, vinegar, herbs and stock. Bring to the boil, then reduce heat to low and cook, covered, for 20 minutes, stirring
occasionally. Add the olives and cook for a further 10 minutes.
4. Transfer chicken to a platter, then reduce the sauce over high heat for 5-6 minutes. Serve garnished with the parsley.

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Paprika Chicken

Ingredients (serves 6)

2 (about 1.3kg each) whole fresh chickens, each cut into 4 or 6 pieces
1 tbs olive oil
2 brown onions, halved, thinly sliced
2 garlic cloves, thinly sliced
1 tbs sweet paprika
2 tsp fennel seeds
4 medium tomatoes, chopped
435ml (1 3/4 cups) chicken stock (see note)
90g (1/3 cup) light sour cream
1/4 cup chopped fresh continental parsley

Method
1. Season the chicken with salt and pepper. Heat the oil in a large heavy-based saucepan over medium heat. Cook half the chicken for 3-4
minutes each side or until golden. Transfer to a tray lined with paper towel. Repeat with the remaining chicken.
2. Add the onion and garlic to the pan. Cook, stirring, for 2-3 minutes or until golden. Add the paprika and fennel seeds. Cook, stirring, for 1
minute. Stir in tomato and stock. Add the chicken. Bring to the boil. Reduce heat to low. Cover and simmer for 50 minutes. Uncover and
simmer for a further 25 minutes. Remove from heat.
3. Stir in sour cream. Sprinkle with parsley.
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Notes

Use gluten-free stock if you want this to be gluten free.

On the side: Sauteed cabbage: Heat 1 tbs oil and 30g butter in a non-stick frying pan over medium-high heat. Cook 2 baby fennel bulbs,
trimmed, thinly sliced, for 1-2 minutes. Add 1/2 small green cabbage, finely shredded. Cook for 2-3 minutes or until the mixture softens
slightly. Remove from heat. Add 4 shallots, ends trimmed, thinly sliced, and 2 tbs fresh thyme leaves. Toss to combine. Season with salt
and pepper.
Creamy pasta noodles: Bring 500ml (2 cups) milk and 500ml (2 cups) chicken stock to the boil in a large saucepan over medium-high
heat. Stir in 305g (1 1/2 cups) dried pasta. Reduce heat to medium-low. Simmer, stirring often, for 10 minutes or until the liquid is
almost absorbed. Remove from heat. Stir in 35g (1/3 cup) finely grated parmesan, 1 tbs butter and 1 tbs chopped fresh chives. Season
with salt and pepper.

Chicken Provencal

Ingredients (serves 4)

4 chicken breast fillets, trimmed

1/3 cup plain flour
50g butter, chopped
1 medium brown onion, finely chopped
1/2 cup dry sherry
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400g can diced tomatoes

1/4 cup kalamata olives
2 tablespoons chopped fresh flat-leaf parsley leaves
Steamed potatoes and broccolini, to serve

Method
1. Preheat oven to 180C/160C fan-forced. Place flour in a snap-lock bag. Season with salt and pepper. Add chicken breasts, 2 at a time,
shaking to coat. Shake off excess. Place on a plate.
2. Melt butter in a frying pan over medium-high heat. Add chicken. Cook for 2 to 3 minutes each side or until golden. Transfer to a 5cmdeep, 20cm x 30cm (base) baking dish.
3. Reduce heat to medium-low. Add onion to pan. Cook, stirring occasionally, for 5 minutes or until softened. Increase heat to mediumhigh. Add sherry. Bring to the boil. Boil for 1 minute. Add tomatoes. Cook, stirring occasionally, for 5 to 6 minutes or until boiling. Spoon
tomato mixture over chicken. Cover.
4. Bake for 30 minutes or until chicken is cooked through, adding olives for the last 5 minutes. Sprinkle with parsley. Serve with potatoes
and broccolini.

Chicken Dijonnaise

Ingredients (serves 4)

4 corn-fed chicken breasts with skin (wingbone attached - optional)

25g unsalted butter
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1 tbs olive oil

1 onion, thinly sliced
100g button mushrooms, sliced
2 garlic cloves, crushed
1 tbs plain flour
1/2 cup MailleDijonnaise Mustard
150ml dry white wine
275ml chicken stock
2 tbs finely chopped tarragon*, plus extra leaves to garnish
200ml cremefraiche or sour cream

Method
1. Preheat the oven to 180C.
2. Season chicken with salt and pepper. Melt butter and oil in an ovenproof frypan (with lid) over medium heat. Cook chicken in batches
for 2-3 minutes each side until golden. Set aside.
3. Add onion to the fry pan and cook over medium-low heat, stirring, for 3-4 minutes until softened but not coloured. Add the mushrooms
and garlic, and cook for a further minute. Add flour, stirring well to combine. Add MailleDijonnaise, wine, stock and tarragon, and bring
to the boil, stirring continuously.
4. Return chicken to pan, cover and transfer to oven for 10 minutes or until chicken is cooked. Remove chicken from pan and set aside,
then place pan over medium-high heat and reduce the sauce for 1-2 minutes. Stir in cremefraiche and heat through. To serve, place each
chicken piece on a serving plate, spoon sauce over the top and garnish with tarragon leaves.

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Chicken Tacos

Ingredients (serves 4)

8 stand 'n' stuff taco shells (see note)

1 barbecued chicken
4 iceberg lettuce leaves, shredded
3 tomatoes, diced
2/3 cup homemade thick 'n' chunky salsa (see related recipe)
2/3 cup grated tasty cheese
1/2 cup sour cream
2 cups homemade guacamole

Method
1. Preheat oven to 180C. Remove tacos from packaging, leaving the provided 'wedge' in centre of shells. Place tacos slightly apart on a
baking tray. Heat for 5 to 10 minutes or until hot.
2. Meanwhile, remove meat from chicken and shred. Place in taco shells. Top with lettuce, tomato, salsa, cheese, sour cream and
guacamole. Serve.
Notes

You could use regular taco shells instead of the stand 'n' stuff shells.
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Chicken Schnitzel

Ingredients (serves 4)

2 cups fresh breadcrumbs

1/3 cup finely grated parmesan cheese
1 tablespoon finely grated lemon rind
2 tablespoons finely chopped fresh flat-leaf parsley leaves
1/2 cup plain flour
1 egg
550g chicken breast
Vegetable oil, for shallow-frying

Method
1. Combine breadcrumbs, parmesan, lemon rind, parsley and on a plate. Season with salt and pepper. Place flour on a plate. Whisk egg in
a shallow bowl.
2. Coat 1 piece of chicken in flour, shaking off excess. Dip in egg mixture. Coat in breadcrumb mixture. Place on a plate. Repeat with
remaining chicken, flour, egg mixture and breadcrumb mixture.
3. Heat oil in a frying pan over medium-high heat. Cook chicken, in batches, for 4 to 5 minutes each side or until golden and cooked
through. Transfer to a plate lined with paper towel to drain. Serve.
Notes

Cut chicken breast in half, lengthwise. Gently pound in between saran wrap the cut chicken breast until uniform tick.
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Chicken Wimgs

Makes: 16
Ingredients

8 chicken wings
1/4 cup soy sauce
1 tablespoon peanut oil
1 tablespoon Chinese rice wine
2 tablespoons tomato sauce
2 tablespoons honey
2 tablespoons chilli sauce
3 garlic cloves, crushed
1/2 teaspoon Chinese five spice powder

Method
1. Remove tips from chicken wings and discard. Cut wings in half at the joint. Place in a large, ceramic dish. Combine soy sauce, oil, rice
wine, tomato sauce, honey, chilli sauce, garlic and five spice in a jug. Pour over chicken and turn to coat. Cover and refrigerate for at
least 2 hours or overnight, if time permits.

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2. Preheat oven to 200C. Place chicken and marinade in a greased roasting pan. Roast for 55 to 60 minutes, turning occasionally, or until
chicken is cooked through.

Chicken Parmigiana

Ingredients (serves 4)

3 medium (450g) potatoes, peeled, cut into 2.5cm pieces

1 medium (450g) orange sweet potato, peeled, cut into 2.5cm pieces
1/4 cup Alfa One rice bran oil
4 (150g each) chicken schnitzels
2/3 cup tomato pasta sauce with basil
2/3 cup grated mozzarella cheese

Method
1. Preheat oven to 240C/220C fan-forced. Line a large baking tray with baking paper. Place potato and sweet potato in a bowl. Add 1
tablespoon oil. Season with salt and pepper. Toss to coat. Place on prepared tray. Bake for 25 to 30 minutes or until golden and crisp.
2. Meanwhile, heat remaining oil in a frying pan over medium-high heat. Cook schnitzels, in batches, for 3 minutes each side or until golden
and cooked through, adding extra oil if needed. Transfer to a foil-lined baking tray.

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3. Preheat oven on medium. Spread 2 tablespoons pasta sauce over each schnitzel. Top with cheese. Bake for 3 to 4 minutes or until
cheese is melted and golden. Serve with potato mixture.

Satay Chicken Breast Tenderloin

Ingredients (serves 4)

1 1/2 tablespoons soy sauce

1 1/2 teaspoons honey
1 teaspoon turmeric
2 garlic cloves, crushed
1 tablespoon peanut oil
700g chicken tenderloins, halved lengthways
1 1/3 cups jasmine rice
6 green onions, sliced diagonally
1 cup satay (barbecue) sauce
1/4 cup coconut milk
olive oil cooking spray
steamed Asian greens, to serve

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Method
1. Soak skewers in water for 30 minutes.
2. Combine soy sauce, honey, turmeric, garlic and oil in a ceramic bowl. Add chicken pieces.. Turn to coat well. Thread chicken onto
skewers. Spoon over marinade. Cover. Refrigerate for 1 hour, if time permits.
3. Cook rice, following packet directions. Use a fork to separate grains. Add onions.
4. Place satay sauce and coconut milk in a small saucepan over medium heat. Cook, stirring, for 2 minutes or until heated through.
5. Preheat a barbecue grill or chargrill on medium. Spray skewers with oil. Cook for 6 minutes, turning, or until cooked. Place skewers on
plates and drizzle with satay mixture. Serve with rice and Asian greens.

Chicken Florentine

Ingredients (serves 4)

4 small chicken breast fillets, trimmed

1/4 cup plain flour
2 tablespoons olive oil
200g baby spinach
1 garlic clove, crushed
125g mozzarella cheese, thinly sliced
700ml bottle Italian tomato pasta sauce
2 teaspoons white sugar
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1/2 cup basil leaves, finely shredded

oven-roasted chat potatoes and steamed broccolini, to serve

Method
1. Cut each chicken breast in half through the centre. Cover 1 piece of chicken with a piece of plastic wrap. Using a meat mallet or a rolling
pin, pound chicken until about 1cm thick. Repeat with remaining chicken pieces. Sprinkle flour on a plate and season with salt and
pepper. Coat chicken pieces in flour, shaking off excess.
2. Heat 2 teaspoons oil in a large, non-stick frying pan over high heat. Add spinach and garlic. Cook for 1 to 2 minutes or until spinach wilts.
Season with salt and pepper. Remove to a plate. Wipe pan clean.
3. Heat remaining 1 1/2 tablespoons oil in frying pan over medium-high heat. Add chicken and cook, in batches, for 2 minutes each side or
until golden. Remove to a baking tray lined with baking paper. Arrange chicken in a single layer. Top with spinach mixture and
mozzarella. Preheat grill on medium-high heat.
4. Pour pasta sauce into frying pan. Bring to a simmer. Cook for 5 minutes. Stir in sugar and basil. Place chicken under grill and cook for 2
minutes or until cheese melts.
5. Divide pasta sauce between shallow serving plates. Serve with potatoes and broccolini.

Chicken Dracula

4 servings
4 legs and thigh, back on
12 cloves of garlic, peeled
tsp. crushed red chili pepper
Salt and pepper, to taste
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Rosemary, tarragon, oregano, thyme, parsley, bay leaf

Set chicken on a pan and season with all ingredients. Roast chicken in the oven at 400 F until done, approx. 1 1/14 hours.
To make Mujdei (garlic sauce):
Crush 2 cloves of garlic for each person, Put crushed garlic in a glass and add salt, a few drops of vinegar, chopped parsley, a few slivers of hot
chili peppers and water. Mix. Spoon Garlic Mujdei over roasted chicken Dracula. Serve with mashed potatoes.

Duck Confit

Ingredients

10 juniper berries
1 1/2 tsp black peppercorns
1 tbs thyme leaves
6 allspice berries
2 tbs sea salt
1/4 tsp coriander seeds
tsp caraway seeds
3 garlic cloves, crushed
1 tsp sugar
1 tbs brandy
4 ducks
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Method
1. Put the juniper berries, peppercorns, thyme, allspice, salt, caraway seeds and coriander in a mortar and pestle and grind to a powder.
Add the garlic, sugar and brandy and stir to combine. Place duck in a glass dish and rub with the marinade. Cover with plastic wrap and
refrigerate overnight.
2. Preheat the oven to 150C. Line a medium, flat baking tray with aluminium foil. Place the pieces of duck on the tray, then prick all over
with a skewer. Cover with another sheet of foil to form a package and seal the edges. Roast in the oven for 2 hours.
3. Set the roasted duck pieces aside in the fridge to cool. It will keep in the refrigerator for up to 5 days, or can be frozen and then
defrosted in the fridge. You can keep the duck for longer by preserving it in its strained cooking fat along with some extra duck or goose
fat*. Heat at least 180g duck or goose fat in a saucepan over low heat. Place the cooked ducks in a preserving jar, cover completely with
the strained cooking fat and the melted extra fat. Keep refrigerated for up to 3 months.
4. Duck confit has many uses: heat a non-stick frying pan and crisp the duck for 5-6 minutes, then serve with quince preserve; shred and
add to warm salads, soups and stews; shred and add to a wild mushroom risotto; shred and serve with cornichons (baby gherkins), onion
marmalade and toast.
Notes

You will need to start this recipe a day ahead. * Duck or goose fat is available in cans from selected delicatessens.

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Roast duck with cherry sauce

Ingredients

2-2.5kg duck

Cherry sauce:

1 orange, zested, juiced

1 tsp ground ginger
1 tbs soy sauce
1 tbs lemon juice
60ml (1/4 cup) port
410g can pitted cherries
1 tbscornflour

Method
1. Preheat oven to 230C. Wash duck inside and out, then pat dry all over with paper towel. Use kitchen string to tie its legs firmly together.
Place on a wire rack over a roasting tray. Use a metal or wooden skewer to prick the skin all over (allows the fat to drain off). Cook in the
middle shelf of the oven for 1 3/4 hours.
2. Twice during the cooking time, use an oven baster or spoon to remove excess fat from the roasting pan (store this in the fridge and use
later to fry or roast potatoes). Remove the duck from the oven and set aside for 10 minutes to rest before carving.

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3. Turn duck onto its breast and carve use a flexible knife to carve down both sides of the backbone. Discard the backbone. Cut off the legs,
then cut the breast meat away from the breastbone, keeping the knife close to the bone. Cut leg in two between the thigh and the
drumstick. Cut the breast in two, or slice.
4. To make the cherry sauce, place the orange juice and zest, ginger, soy sauce, lemon juice, port and cherries (reserving 2 tablespoons of
the juice from the canned cherries) in a medium saucepan over high heat. Bring to the boil, then reduce heat to low and simmer for 5
minutes. In a small bowl or glass, combine the reserved cherry juice with the cornflour and stir into the sauce. Cook for a further minute
until the sauce thickens. Serve with the sliced duck.

Duck salad with red wine dressing

Ingredients (serves 4)

4 duck breasts
700g Dutch Cream or King Edward potatoes, peeled, cut into chunks
2/3 cup pinot noir or other light bodied red wine
1 eschalot, finely-chopped
1 tbsp red currant jelly
1 tbsp chicken stock
1 tbsp olive oil
2 cups watercress sprigs
1 bunch baby beetroot, cooked, peeled, halved or quartered
1 cup frozen peas, blanched, refreshed

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Method

Preheat oven to 180C.

Score the skin of duck breasts in a criss-cross pattern. Season well, then place in a non-stick frypan, skin-side down, over medium heat
for 6-8 minutes until skin is crisp.
Transfer duck to a baking tray (reserving the fat in the frypan) and cook in the oven for 5-6 minutes until cooked through. Allow to rest,
loosely covered, for 10 minutes.
Meanwhile, cook the potatoes in boiling salted water for 10 minutes until tender, then drain. Return the pan of duck fat to medium-high
heat.
Add the potatoes and cook, turning, for 5-6 minutes until crisp and golden. Drain on paper towels.
Place wine and eschalot in a pan and simmer over medium heat for 5 minutes, until reduced by half. Stir in red currant jelly and stock
until melted, season, allow to cool slightly, then whisk in olive oil. Set dressing aside.
Slice the duck breasts. Divide duck, watercress, potatoes and beetroot among serving plates, scatter with peas, then drizzle with the red
wine dressing and serve.

Roast duck with red wine poached pears

Ingredients (serves 2)
1.
2.
3.
4.

2 large pears, peeled

500ml (2 cups) red wine (such as merlot)
250ml (1 cup) water
60ml (1/4 cup) creme de cassis (see note)
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5.
6.
7.
8.
9.
10.

2 tbs caster sugar

1 x 7cm cinnamon stick
2 (175g each) duck breast fillets, skin on, excess fat trimmed
Sea salt flakes
125ml (1/2 cup) chicken stock
1 tbs balsamic vinegar

Method

Preheat oven to 160C. Use a small knife to remove the base of each pear so they sit upright.
Combine the wine, water, cassis, sugar and cinnamon in a saucepan over medium heat. Cook, stirring, for 2-3 minutes or until sugar
dissolves. Add pears and cook, turning occasionally, for 20 minutes or until tender. Set aside for 1 hour to cool.
Meanwhile, use a sharp knife to score the skin of each duck breast at 1cm intervals. Rub the duck with sea salt flakes and set aside for 15
minutes to develop flavours. Heat a frying pan over medium-high heat. Add the duck, skin-side down, and cook for 5 minutes each side
or until golden. Transfer to an ovenproof dish and cover with foil. Bake in oven for 10 minutes for medium or until cooked to your liking.
Use a slotted spoon to transfer the pears to a bowl, reserving 125ml (1/2 cup) of the poaching liquid. Place 2 teaspoons of liquid from
the dish used to cook the duck in a saucepan. Add the stock, vinegar and reserved poaching liquid. Bring to the boil over high heat. Boil
for 3-5 minutes or until reduced by half. Add pears and cook for 5 minutes or until heated through.
Thickly slice the duck across the grain and divide among serving plates. Serve with the pears and sauce.

Notes
1. You can prepare this recipe to the end of step 2 up to 1 day ahead. Store in an airtight container in the fridge. Continue from step 3 up to
1 hour before serving. Note: Creme de cassis is a blackcurrant liqueur.

101

Herb-roasted turkey breast

Ingredients (serves 8)

150g unsalted butter, plus extra to grease

12 fresh bay leaves
4 slices sourdough, crusts removed, torn
1 onion, chopped
1 tbs finely grated lemon zest
1 tbs chopped thyme leaves
1/3 cup flat-leaf parsley leaves
6 sage leaves, chopped
2 garlic cloves, chopped
1.5-2kg turkey breast with skin and wingbone attached (see note)

Method

Preheat oven to 180C and grease a large baking dish. Place the butter and 6 bay leaves in a small pan over medium heat, until melted.
Set aside.
Whiz bread, onion, zest, herbs and garlic in a food processor until combined. Season well, then add half the melted butter (reserving the
bay leaves in the pan) and pulse until you have a coarse paste. Cool.

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Carefully slide your fingers underneath turkey skin to form a pocket, taking carenot to tear the skin. Gently spread stuffing mixture
between skin and meat, then secure in 4 or 5 places with kitchen string.
Lay remaining bay leaves in baking dish and place turkey on top. Brush with some bay butter and season well. Roast for 25 minutes, then
baste with remaining butter. Bake for a further 35-40 minutes until golden and juices run clear. Loosely cover with foil and rest for 15
minutes, then thickly slice and serve.

Classic turkey club sandwich

Ingredients (serves 2)
1.
2.
3.
4.
5.
6.
7.

6 rashers short-cut bacon

6 slices multigrain bread
1/4 cup whole-egg mayonnaise
4 small iceberg lettuce leaves, halved
125g shaved turkey breast
1 tomato, sliced
french fries, to serve

Method

Heat a large, non-stick frying pan over medium-high heat. Add bacon and cook, turning occasionally, for 4 to 5 minutes or until crisp.
Drain on paper towel.

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Toast bread. Place 2 slices toast on a board. Spread with half the mayonnaise and top with half the lettuce. Top with turkey and another
slice of toast. Spread top with mayonnaise. Top with bacon, tomato and remaining lettuce. Spread 1 side of remaining toast with
remaining mayonnaise. Place, mayonnaise side-down, on sandwiches. Secure sandwiches with toothpicks. Cut in half and serve with
fries.

Turkey breast with pistachios and prunes

Ingredients (serves 8)

600g pork mince

2/3 cup (110g) pistachio kernels
3/4 cup (150g) pitted prunes, cut in half
3/4 tsp ground allspice
11/2 tbs brandy
1 (about 1.75kg) turkey breast
2 1/2 cups (625ml) chicken stock
1 tbs olive oil
1 cup (250ml) verjuice
3 tspcornflour
1 tbs cold water

Method
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1. Combine pork mince, pistachios, prunes, allspice and brandy in a large bowl. Season with salt and pepper.
2. Preheat oven to 190C. Place turkey breast, skin-side down, on a chopping board with the pointed end facing you. Use a large sharp
knife, starting from the centre of the breast, to slice outwards while the knife is on a sharp angle in order to cut horizontally through the
meat, do not cut all the way through. Repeat with the other side, then open meat outwards similar to opening a book.
3. Place mince mixture down the centre of the breast. Fold sides of turkey breast over to enclose filling. Use kitchen string to tie along the
turkey breast to secure.
4. Place 1 cup (250ml) chicken stock into a flameproof baking pan. Place breast on top, then brush with oil and season with salt and
pepper. Roast in oven, basting with any pan juices occasionally, for 1 hour 10 minutes or until juices run clear when turkey is pierce in
the thickest part. Remove from pan and cover with foil. Set aside for 15 minutes to rest.
5. Meanwhile, strain oil from baking pan and discard. Place over high heat and add verjuice. Cook, stirring with a wooden spoon to dislodge
any cooked on juices, for 3-5 minutes or until reduced by half. Add remaining stock and bring to the boil. Combine the cornflour and
water in a small jug then add to the stock mixture. Cook, stirring, for 2 minutes or until sauce boils and thickens.
6. Thickly slice the turkey and place on serving plates. Serve with gravy.

Turkey with cranberry & walnut stuffing

Ingredients (serves 6)

1 x 3.5kg fresh or thawed frozen turkey

8 potatoes, peeled, halved
1.5kg kent pumpkin, peeled, deseeded, cut into 5cm pieces
2 tbs olive oil
Salt & freshly ground black pepper
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40g (1/4 cup) plain flour

500ml (2 cups) chicken stock
Steamed green beans, to serve
Cranberry & walnut stuffing
8 slices wholemeal bread
100g (1 cup) walnut halves
40g butter
1 large brown onion, halved, finely chopped
120g (3/4 cup) craisins (Ocean Spray brand)
1 egg
1 tbs fresh lemon thyme leaves
Salt & freshly ground black pepper

Method
1. To make the cranberry & walnut stuffing, place the bread in a large shallow bowl or baking tray. Cover loosely with foil and set aside,
turning occasionally, overnight or until bread is stale. Use a serrated knife to remove the crusts. Tear the bread into small pieces. Place
bread pieces in the bowl of a food processor and process until coarsely chopped.
2. Preheat oven to 180C. Spread the walnuts over a baking tray and cook for 5 minutes or until toasted (see microwave tip 1). Remove
from oven and set aside for 5 minutes to cool slightly.
3. Heat the butter in a medium frying pan over medium heat until foaming. Add the onion and cook, stirring, for 5 minutes or until onion
softens (see microwave tip 2). Remove from heat and set aside for 5 minutes to cool.
4. Place the breadcrumbs, walnuts, onion, craisins, egg and lemon thyme leaves in a large bowl. Season with salt and pepper. Use your
hands to mix until well combined.
5. Remove excess fat, giblets and neck from turkey cavity. Wipe turkey inside and out with paper towel. Loosely fill upper and lower
cavities with the stuffing. Tuck the wing tips and neck skin flap under the turkey. Seal the opening of the lower cavity by overlapping the
edges together. Skewer with toothpicks through to the tail. Tie the legs together with white unwaxed kitchen string. Place turkey on a
rack in a roasting pan. Cover with foil.
6. Roast in preheated oven for 2 hours. Remove from oven. Remove foil and baste turkey with any pan juices. Place the potato and
pumpkin in a separate roasting pan. Drizzle with the oil and season with salt and pepper. Return the turkey to the oven with the potato
and pumpkin. Cook, turning potato and pumpkin once during cooking, for 30 minutes or until the juices of the turkey run clear when the
thickest part of the thigh is pierced with a skewer.
7. Remove turkey from oven. Transfer to a carving tray and cover loosely with foil. Set aside for 10 minutes to rest.

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8. Meanwhile, to make the gravy, strain juices from the roasting pan into a heatproof jug. Return 60ml (1/4 cup) of pan juices to the
roasting pan and heat over high heat. Add the flour and cook, stirring, for 1 minute or until mixture bubbles. Gradually add the stock and
cook, scraping the pan with a flat-edged wooden spoon to dislodge any bits that have cooked onto the base of the pan. Boil, uncovered,
stirring occasionally, for 5 minutes or until the gravy reduces and thickens slightly. Strain the gravy into a warmed serving jug. Carve the
turkey across the grain and serve with the gravy, roast potatoes, roast pumpkin and steamed beans.
Notes

Microwave tip 1: Place the walnuts in an oven bag and twist the opening to close. Cook on High, gently shaking the bag every minute, for
3 minutes or until aromatic and light golden.
Microwave tip 2: Place the butter and onion in a medium heatproof, microwave-safe bowl. Cover with paper towel. Cook on high stirring
every minute, for 3 minutes or until the onion softens.

Sherry-marinated turkey with chorizo and red capsicum stuffing

Ingredients (serves 6)

5kg free-range turkey, boned (this will give you 2 pieces of turkey meat)
2 cups medium-dry sherry
Stuffing
2 tablespoons olive oil
40g butter
2 brown onions, finely diced
107

2 chorizo sausages, finely chopped

2 long red chillies, seeds removed, finely chopped
1 tablespoon sweet paprika
1 lemon, finely grated rind and 1/4 cup juice
100g chargrilled red capsicum, diced
4 cups fresh white breadcrumbs
1 cup flat-leaf parsley, roughly chopped
1 egg, lightly beaten
Sauce
1 large red capsicum
2 large garlic cloves
2 long red chillies, seeds removed, finely chopped
2 egg yolks
1/2 cup olive oil

Method
1. Place the 2 pieces of boned turkey meat into 1 or 2 large ceramic dishes. Pour over sherry. Cover and refrigerate overnight.
2. Preheat oven to 180C. Line a large baking tray with baking paper. Heat oil and butter in a large, deep, non-stick frying pan over a
medium heat. When butter is melted, add onion and chorizo sausage. Cook, stirring often, for 10 minutes or until onion is soft. Add
chillies and paprika. Stir until well combined and cook for a further minute or until aromatic.
3. Remove from heat and allow to cool slightly. Stir lemon rind, juice, capsicum, breadcrumbs, parsley and egg into chorizo mixture. Season
with salt and pepper.
4. Drain turkey. Place one half of turkey meat on a flat surface, skin side down. Lay your hand flat over the meat and, with a sharp knife, cut
three-quarters of the way through the centre of the meat. Turn flap of meat over so that you have a large flat piece of meat. Place half
the stuffing mixture on the edge closest to you, along the length of meat. Press into a sausage shape. Carefully roll meat to enclose
stuffing. The turkey skin should now be facing up. Secure with 4-5 lengths of kitchen twine. Place into prepared baking tray. Repeat with
remaining turkey and stuffing.
5. Cook for 1 hour 15 minutes or until juices run clear when a skewer is inserted into the thickest part of the meat. Stand, covered, for 10
minutes before slicing.
6. To make sauce, place capsicum on a baking tray lined with baking paper. Spray with olive oil. Roast for 15 minutes. Add garlic cloves.
Roast for a further 15 minutes or until capsicum skin begins to char. Place in a plastic bag for 10 minutes or until cool enough to handle.
7. Peel skin from capsicum and garlic. Roughly chop capsicum and place in a food processor with roasted garlic cloves and chilli. Process
until smooth.
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8. Add egg yolks and process until well combined and frothy. With motor running, drizzle oil through funnel until a thick, creamy sauce
forms. If too thick, add a little hot water. Season with salt and pepper.
9. Serve sliced turkey with sauce.

VEAL
Veal Schnitzel

Ingredients (serves 4)

2 cups fresh breadcrumbs

2 tablespoons chopped fresh chives
1 teaspoon Mexican chilli powder
2 teaspoons finely grated lemon rind
1/4 cup plain flour
2 eggs
4 (500g) veal schnitzels (uncrumbed)
2 tablespoons olive oil
Steamed vegetables (1 head broccoli, cut into florets, 2 medium carrots, peeled, thickly sliced and 8 chat potatoes, halved) and lemon
wedges, to serve

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Method
1. Combine breadcrumbs, chives, chilli powder and lemon rind on a large plate. Place flour on a separate plate. Whisk eggs in a shallow
bowl.
2. Coat 1 piece veal in flour, shaking off excess. Dip in egg. Coat in breadcrumb mixture. Place on a plate. Repeat with remaining veal, flour,
egg and breadcrumb mixture.
3. Heat half the oil in a large non-stick frying pan over medium-high heat. Cook 2 pieces veal for 4 to 5 minutes each side or until golden
and cooked through. Transfer to a plate lined with paper towel to drain. Repeat with remaining oil and veal. Serve with steamed
vegetables and lemon wedges.
Notes

To Freeze: Freeze schnitzel at the end of step 2 for up to 3 months. Place in separate snap-lock bags or in a single layer in a shallow
airtight container. Thaw in fridge overnight. Continue from step 3.
Variation: You could use chicken or pork instead of veal.

Veal Chops Stuffed with Ham and Cheese

Ingredients: 4 servings
1. 4 1 inch thick veal chops;
2. 4 slices of cured ham [jambon de Paris, de Bayonne or de Parme];
3. 4 thin slices of Gruyre cheese;
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4.
5.
6.
7.
8.
9.

1/4 cup of flour;

2 eggs;
1/2 cup of dried bread crumbs;
1/4 lb butter;
1 lemon cut into 8 slices;
Salt, pepper and herbs de Provence.

Method:
1. Make a length-wise stuffing pocket, by partially splitting each of the chops;
2. In each pocket, place a slice of ham and one of cheese;
3. Firmly press the chops, with their stuffed pockets, with your wet hands. Hold the two sides of the chops together with
toothpicks;
4. Beat the eggs with a fork;
5. Mix together the flour salt, pepper and herbs de Provence;
6. Dredge the chops in the flour mixture and then in the beaten eggs. Then, dredge them in the crumbs;
Melt the butter in a frying pan. Add the chops to the pan and saut for about 10 minutes on each side [or until done]. Serve sprinkled
with parsley with the lemon slices on the side.

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Veal Goulash

Ingredients (serves 6)

2 tablespoons olive oil

1.25kg boneless veal shoulder, cut into 3cm cubes
2 brown onions, halved, sliced
1 large red capsicum, sliced
2 tablespoons sweet paprika
1/2 teaspoon caraway seeds
3/4 cup dry white wine
690g bottle Italian tomato pasta sauce
3 dried bay leaves
2 cups Continental Simply Stock chicken or vegetable stock
2 small potatoes, peeled, cut into 2cm pieces
cooked pasta (such as spaghetti or fettuccine), to serve

Method
1. Preheat oven to 130C. Heat oil in a large, flameproof casserole dish over medium-high heat. Add one-third of the veal. Cook for 4 to 5
minutes or until browned. Remove to a bowl. Repeat in 2 batches with remaining veal.

112

2. Reduce heat to low. Add onions and capsicum to pan. Cook, stirring occasionally, for 20 minutes or until soft. Add paprika and caraway
seeds. Cook for 1 minute or until aromatic. Add wine. Simmer for 5 minutes.
3. Return veal to pan. Add pasta, bay leaves, stock and potatoes. Season with salt and pepper. Stir to combine. Cover with a tight-fitting lid.
Bake for 2 1/2 hours or until veal and potatoes are tender. Remove bay leaves.
4. Spoon goulash over pasta. Serve.

Mediterranean Style Veal

Ingredients (serves 4)

1 small eggplant, cut into 7mm slices lengthwise

4 veal schnitzel
olive oil cooking spray
2 tablespoons lemon juice
250g punnet cherry tomatoes, halved
1 garlic clove, crushed
1/2 cup basil leaves
1/2 cup grated parmesan cheese
salad leaves, to serve

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Method
1. Sprinkle salt over both sides of eggplant. Stand 10 minutes. Wipe salt and juices off.
2. Preheat a chargrill over medium heat. Spray eggplant and veal with oil. Season. Chargrill eggplant for 5 minutes each side. Remove to a
plate. Pour over lemon juice.
3. Chargrill veal for 1 minute each side. Set aside. Combine tomatoes, garlic, and salt and pepper. Spray with oil. Chargrill for 7 minutes or
until tender.
4. Preheat grill on high heat. Place veal in a single layer onto an oven tray. Top with eggplant, basil, tomatoes and parmesan. Grill for 5
minutes or until cheese is melted. Serve with salad.

Rosemary veal cutlets with pasta salad

Ingredients (serves 4)

230g (21/2 cups) dried farfalle (bow-tie pasta)

150g Swiss brown mushrooms, thinly sliced
2 tbs chopped fresh continental parsley
60ml (1/4 cup) olive oil
Salt & freshly ground black pepper
2 garlic cloves, crushed
4 (about 200g each) veal loin cutlets
2 tbs fresh rosemary leaves
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Method
1. Preheat grill on high. Cook the pasta in a large saucepan of salted boiling water following packet directions or until al dente. Rinse under
cold running water. Drain well. Return to the pan with mushrooms, parsley and 1 tbs of the oil. Gently toss to combine. Taste and
season with salt and pepper.
2. Meanwhile, combine remaining oil and garlic in a small bowl. Brush over both sides of the veal cutlets. Place cutlets on a wire rack over a
baking tray and sprinkle with half the rosemary. Cook under preheated grill for 4-5 minutes on one side. Turn and sprinkle with
remaining rosemary and cook for a further 4-5 minutes or until brown and cooked to your liking. Serve veal cutlets with pasta salad.
Notes

Use the leftover parsley leaves in salads or tabouli. Use the pasta mixed with herbs as an accompaniment.

Veal rack with minted peas & roast pumpkin

Ingredients (serves 4)

2 x 700g (4 cutlets each) veal rack roasts

1kg butternut pumpkin
1 tbs olive oil and season
Salt and pepper
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250g frozen peas

1/4 cup fresh mint leaves

Method
1. Preheat oven to 210C. Place 2 x 700g (4 cutlets each) veal rack roasts in a pan and lock racks together. Add 1kg butternut pumpkin,
peeled, cut into 3cm chunks. Drizzle with 1 tbs olive oil and season with salt and pepper. Bake for 35-45 minutes on medium.
2. Meanwhile, cook 250g frozen peas in a saucepan of boiling water for 3 minutes or until tender. Drain and transfer to a bowl.
3. Add 1/4 cup fresh mint leaves to the peas and toss until well combined. Cut the veal into cutlets and serve with the roast pumpkin and
peas.

Herb crusted veal rack with spring vegetables and tarragon butter

Ingredients (serves 6)

1 bunch flat-leaf parsley, coarsely chopped

1 bunch chives, coarsely chopped
3 cloves garlic, finely chopped
2 tbs Dijon mustard
1/4 cup (60ml) extra virgin olive oil
2 cups (140g) fresh breadcrumbs
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1.8kg veal rack, at room temperature

6 globe artichokes
1kg broad beans (2 cups shelled beans)
500g peas in the pod (1 1/2 cups shelled peas)
100g butter
1 bunch French tarragon, leaves picked (3/4 cup)
Finely grated rind and juice of 1 lemon

Method
1. For the herb crust, process parsley, chives, 2 cloves garlic, mustard, oil and breadcrumbs in a food processor until a paste forms. Season
with salt and pepper.
2. Preheat oven to 150C. Season veal with salt and pepper, then place in a roasting pan. Using your hands, press breadcrumb mixture
evenly over flesh side of veal rack to cover. Roast for 1 hour 45 minutes or until a meat thermometer inserted into centre of meat
reaches 60C for medium. Turn oven off and leave veal to rest in the oven, with the door ajar, for 30 minutes.
3. Meanwhile, snap off outer leaves of artichokes until you reach pale inner leaves, then peel stems. Trim 2cm from tops, then cut in 1/2.
Using a teaspoon, remove hairy chokes. Cook artichokes in a saucepan of boiling salted water for 3 minutes. Add broad beans and peas,
and cook for a further 3 minutes. Drain. Heat butter, remaining garlic, tarragon, lemon rind and juice in a saucepan over medium heat
for 2 minutes or until foamy. Cut veal into cutlets, drizzle with tarragon butter and serve with spring vegetables.

117

Parmesan Veal meatball skewers with tomato sauce

Ingredients

3 slices wholegrain bread, crusts removed

1/4 cup reduced-fat milk
450g veal mince
1 small red onion, coarsely grated
1/3 cup finely grated parmesan cheese
2 tablespoons tomato chutney
1/2 teaspoon mixed dried herbs
2 x 400g cans diced tomatoes
1/4 cup roughly chopped fresh flat-leaf parsley leaves
1/3 cup fresh basil leaves, torn cooked macaroni pasta, to serve

Method
1. Place bread in a bowl. Cover with milk. Stand for 2 minutes. Squeeze out excess milk. Combine bread mixture, mince, onion, cheese,
chutney and dried herbs in a large bowl. Using 1 tablespoon mixture at a time, roll mixture into 32 balls. Place on a tray. Cover and
refrigerate for 20 minutes. Preheat oven to 200C/180C fan-forced.
2. Line a baking tray with baking paper. Thread 4 meatballs onto each skewer. Place skewers on prepared tray. Bake for 30 minutes or until
browned and cooked through.
3. Meanwhile, place tomato, parsley and basil in a saucepan over medium heat. Bring to the boil. Reduce heat to medium-low. Simmer for
3 to 4 minutes or until heated through. Serve skewers with pasta and tomato mixture.
118

Veal OssoBucco

Ingredients: 6 servings
1 sprig fresh rosemary
1 sprig fresh thyme
1 dry bay leaf
2 whole cloves
Cheesecloth
Kitchen twine, for bouquet garni and tying the veal shanks
3 whole veal shanks (about 1 pound per shank), trimmed
Sea salt and freshly ground black pepper
All purpose flour, for dredging
1/2 cup vegetable oil
1 small onion, diced into 1/2-inch cubes
1 small carrot, diced into 1/2-inch cubes
1 stalk celery, diced into 1/2 inch cubes
1 tablespoon tomato paste
1 cup dry white wine
3 cups chicken stock
3 tablespoons fresh flat-leaf Italian parsley, chopped
1 tablespoon lemon zest
Directions
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Place the rosemary, thyme, bay leaf and cloves into cheesecloth and secure with twine. This will be your bouquet garni.
For the veal shanks, pat dry with paper towels to remove any excess moisture. Veal shanks will brown better when they are dry. Secure the meat
to the bone with the kitchen twine. Season each shank with salt and freshly ground pepper. Dredge the shanks in flour, shaking off excess.
In a large Dutch oven pot, heat vegetable oil until smoking. Add tied veal shanks to the hot pan and brown all sides, about 3 minutes per side.
Remove browned shanks and reserve.
In the same pot, add the onion, carrot and celery. Season with salt at this point to help draw out the moisture from the vegetables.Saute until
soft and translucent, about 8 minutes. Add the tomato paste and mix well. Return browned shanks to the pan and add the white wine and
reduce liquid by half, about 5 minutes. Add the bouquet garni and 2 cups of the chicken stock and bring to a boil. Reduce heat to low, cover pan
and simmer for about 1 1/2 hours or until the meat is falling off the bone. Check every 15 minutes, turning shanks and adding more chicken
stock as necessary. The level of cooking liquid should always be about 3/4 the way up the shank.
Carefully remove the cooked shanks from the pot and place in decorative serving platter. Cut off the kitchen twine and discard.
Remove and discard bouquet garni from the pot.
Pour all the juices and sauce from the pot over the shanks. Garnish with chopped parsley and lemon zest.

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Veal Scaloppini

serves 4
Ingredients
8 X 4 oz veal scallopini pieces 8 X 115 g ( 1kg)
2 tablespoons unsalted butter
1 teaspoon minced garlic
2 cup mushrooms, cleaned and sliced
1/4 cup white vermouth
1 cup chicken stock
1 cup 18% cream
1/2 teaspoon kosher salt
pinch cracked black pepper
8 slices provolone
16 asparagus spears, blanched
1/4 cup all-purpose flour seasoned with salt and pepper
1 tablespoon olive oil
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Directions
Preheat oven to 400 F. (205 C)
Heat a large saute pan over medium-high heat.
Add 1 tablespoon butter and the garlic, and cook until fragrant but not brown.
Add mushrooms and saut for a few minutes until soft and golden.
You may need to cook mushrooms in batches if your pan is small.
Turn heat to high and de-glaze pan with vermouth.
Add chicken stock and cream, and reduce by half.
Set aside and keep warm.
Season veal scallopiniWith salt and pepper.
Lay a slice of provolone on veal and top with two pieces of asparagus.
Roll up veal scallopini, enclosing filling and dredge in seasoned flour.
Melt remaining butter and olive oil together in a saute pan.
Sear veal scallopini seam-side down, cooking for 30 seconds. (Do not overcrowd your pan.)
Turn veal scallopini over and sear other side for 30 seconds.
Repeat process until all are seared.
Transfer veal scallopini onto a sheet pan and cook in oven for 10 minutes or until cheese has melted.
Arrange on a platter and top with mushroom sauce.

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LAMB
Lamb OssoBuco

Ingredients: 6 servings
1 sprig fresh rosemary
1 sprig fresh thyme
1 dry bay leaf
2 whole cloves
cheesecloth
kitchen twine
Three 1 lb. lamb shanks (or veal), trimmed
sea salt and freshly ground black pepper
all-purpose flour
cup vegetable oil
1 small onion, diced
1 small carrot, diced
1 stalk celery, diced
2 cloves garlic, minced
1 Tbs tomato paste
1 cup dry white wine
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3 cups chicken stock (or lamb, veal stock if you have)

3 Tbs fresh flat-leaf Italian parsley, chopped
1 Tbs lemon zest
1. Wrap spices in cheesecloth and secure with twine.
2. Pat shanks dry with paper towels (theyll brown better if dry). Wrap kitchen twine around shanks to secure meat to the bone. Season with salt
and pepper. Dredge each shank in flour, and shake to remove excess.
3. In a large Dutch oven pot, heat vegetable oil until smoking. Add tied veal shanks to the hot pan and brown all sides, about 3 minutes per side.
Remove browned shanks and set aside.
4. In the same pot, add the veggies and garlic. Season with salt to help draw moisture from the vegetables.Saut until soft and translucent,
about 8 minutes. Add tomato paste and mix well. Return browned shanks to pan, add wine, and reduce liquid by half (about 5 minutes). Add tied
cheesecloth spice bag and 2 cups of stock and bring to a boil. Reduce heat to low, over pan and simmer for about 1 hours or until meat is
falling off the bone. Check every 15 minutes, turning shanks and adding more chicken stock as necessary. The level of cooking liquid should be
about way up the shank.
5. Carefully remove cooked shanks from the pot. and place on a deep platter. Cut off kitchen twine and toss. Remove cheesecloth bag from the
pot and toss that too.
6. Pour all of the juices and sauce from the pot over the shanks. Garnish with chopped parsley and lemon zest.

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Roasted lamb rack & spring vegetables

Ingredients (serves 4)

4 small potatoes, peeled, coarsely chopped

2 tbs water
2 large zucchini, ends trimmed, cut into batons
2 large red onions, cut into wedges
1 large red capsicum, halved, deseeded, cut into strips
6 garlic cloves
Olive oil spray
2 tsp fresh thyme leaves
4 (about 125g each) French-trimmed lamb racks (2-3 cutlets on each rack)
1 x 250g punnet cherry tomatoes
65g (1/3 cup) kalamata olives
Method

1. Preheat oven to 200C. Place the potato and water in a microwave-safe bowl. Cover. Cook on High/800watts/100% for 3 minutes. Drain.
Place the potato, zucchini, onion, capsicum and garlic, in a single layer, on a baking tray. Spray with oil and sprinkle with thyme. Roast for
15 minutes.
2. Meanwhile, heat a large non-stick frying pan over high heat. Spray with oil. Cook the lamb for 2 minutes each side.
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3. Add the tomatoes and olives to the tray. Top with the lamb. Season with pepper. Roast for a further 8-10 minutes for medium or until
the lamb is cooked to your liking.
Notes

Budget tip: To save money, swap the lamb racks for 4 small chicken breast fillets.

Pistachio and herb lamb racks

Ingredients (serves 4)
2 tablespoons olive oil
1/2 medium brown onion, finely chopped
1 garlic clove, crushed
1/4 cup pistachio kernels, chopped
2 tablespoons chopped fresh flat-leaf parsley leaves
2 tablespoons chopped fresh mint leaves
1/4 cup fresh breadcrumbs
2 x 6 cutlet lamb racks (450g each), trimmed
2 zucchini, halved crossways, quartered
1 large red capsicum, thickly sliced
olive oil cooking spray
1 bunch asparagus, trimmed, halved
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Method
Heat 1 tablespoon oil in a frying pan over medium heat. Add onion. Cook stirring, for 3 to 4 minutes or until softened. Add garlic. Cook, stirring,
for 1 minute or until fragrant. Remove from heat. Stir in pistachio, parsley, mint and breadcrumbs.
Cut each lamb rack in half, to make 4 racks with 3 cutlets each. Using a small, sharp knife, cut a 2cm slit across the eye of the cutlet on 1 end. Cut
a pocket through the 3 cutlets on each rack. Using fingers or the end of a wooden spoon, press herb mixture into each pocket until full.
Preheat oven to 200C/180C fan-forced. Heat remaining oil in a frying pan over high heat. Add lamb. Cook for 3 to 4 minutes each side or until
browned. Transfer to a roasting dish. Add zucchini and capsicum to dish. Season with salt and pepper. Spray with oil.
Roast for 15 to 18 minutes for medium or until cooked to your liking. Transfer lamb to a plate. Cover with foil. Add asparagus to dish. Return dish
to oven. Roast for 5 minutes or until golden and tender. Serve lamb with vegetables.

Lamb racks with anchovy, lemon and thyme crust

Ingredients (serves 6)
3 Heart Smart lamb racks
1 1/2 cups fresh breadcrumbs (made from day-old white bread)
2 tsp finely grated lemon rind
4 anchovies, finely chopped
1 tbs fresh thyme leaves
2 tbs extra virgin olive oil
2 x 240g pkts cherry truss tomatoes
Dressed mixed salad leaves, to serve
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Method

Preheat the oven to 200C. Lightly oil a large baking dish and place the lamb racks in, meaty side up. Combine the breadcrumbs,
lemon rind, anchovies, thyme and olive oil in a bowl. Season with freshly ground pepper, and mix well (the anchovies will provide
enough salt).
Press the breadcrumb mixture firmly onto the upper side of the lamb. Place the lamb into the oven and cook for 25-30 minutes, for
medium result.
Use scissors to snip the tomato trusses into six portions. Arrange on a baking tray. Remove the lamb from the oven, cover loosely
with foil and rest for 10 minutes. Roast the tomatoes for 10 minutes.
Carve the lamb into single cutlets or into portions. Serve with tomatoes and scalloped potatoes.

Lamb Moussaka

Ingredients

75ml/6fl ozolive oil

1 large onion, finely chopped
675g/1lb lamb mince
3 cloves garlic, chopped
1.25ml/tsp cinnamon
1.25ml/tsp allspice
2 x 400g/14oz tin of chopped tomatoes
1 tbsp fresh oregano, chopped
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2 bay leaves
1 tsp fresh, soft thyme leaves
175ml/6fl ozwhite wine
4 medium aubergines, cut into 1cm/in slices
Salt and freshly ground black pepper
Plain flour, for dusting

For the topping

85g/3oz unsalted butter

85g/3oz plain flour
900ml/1pt milk
85g/3oz parmesan, grated
115g/4oz gruyre, grated
2 free-range egg yolks
1 free-range egg

Preparation method
1. Heat 2 tbsp olive oil in a large casserole dish. Add the onion and cook gently for 10 minutes or until the onion is soft, but not coloured.
Brown half the lamb in a frying pan and add to the onion. Add the garlic and break up the meat with a wooden fork until it has a loose
texture. Brown the remaining lamb.
2. Stir the cinnamon, allspice, chopped tomatoes, oregano, bay leaves and thyme into the casserole. Add the rest of the browned lamb and
de-glaze the pan with white wine. Pour straight into the casserole dish, reduce the heat and simmer for approximately 1 hour.
Technique: De-glazing pan gravy
Watch technique1:18 mins
3. Place the aubergines in a colander, sprinkle with salt and leave for 30 minutes. This draws out any bitter juices.
4. Meanwhile make the bchamel sauce. Melt the butter in a non-stick pan and stir in the flour. Take off the heat and gradually stir in the
milk. Return the pan to the heat and stir continuously until the sauce thickens. Simmer over a gentle heat for 5-8 minutes. Remove from
the heat, stir in 55g/2oz of the parmesan and 55g/2oz of the gruyre cheese and season with salt and pepper.

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5. Rinse the aubergines and pat dry. Dust the aubergines with flour and fry in batches in the remaining olive oil until golden on both sides,
about 8 - 10 minutes. Drain on kitchen paper. Set aside until ready to construct the moussaka.
6. The white sauce should now have cooled enough to whisk in the egg and egg yolks.
7. Cover the base of an ovenproof dish (30 x 20cm/12 x 8in) with a third of the mince then cover with half the aubergine slices. Repeat the
layers, ending in the last of the mince, then pour over the cheese sauce. Sprinkle over the remaining parmesan and gruyre. Bake in a
preheated oven at 180C/350F/Gas4 for 50-60 minutes, until bubbling and golden. Allow the moussaka to settle for 5 minutes before
cutting into squares and serving.
8. Serve the moussaka with a chunky tomato, cucumber, parsley and mint salad and crusty bread.

PORK
Seasame Pork Chops

Ingredients (serves 4)

2 tbs honey
2 tbstamari (wheat-free soy sauce)
1 tbs tomato paste
1 garlic clove, crushed
1 tsp finely grated fresh ginger
1 tbs finely chopped fresh coriander
1 tbs sesame seeds
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4 (about 180g each) pork loin cutlets, excess fat trimmed

Olive oil spray

Method
1. Preheat a barbecue grill or chargrill pan on medium-high. Combine the honey, tamari, tomato paste, garlic, ginger, coriander and sesame
seeds in a small bowl. Place the pork in a large glass or ceramic dish. Pour over the honey mixture and turn to coat. Set aside for 5
minutes to develop the flavours.
2. Remove the pork from the bowl and reserve the marinade. Spray the pork with olive oil spray. Cook on grill for 5 minutes each side.
Reduce heat to medium and cook, brushing with the reserved marinade, for a further 5 minutes each side or until just cooked through.
3. Divide the green beans among serving plates. Top with sesame pork and serve immediately.

Blueberry glazed pork ribs

Ingredients (serves 8)
Top of Form
1 1/2 teaspoon(s) each of garlic powder, onion powder and black pepper

Kosher salt
4meaty racks of baby back ribs, about 2 1/2 pounds each membrane removed
4 tablespoon(s) unsalted butter
2sage sprigs
3 thyme sprigs
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1 medium onion, minced

2 large garlic cloves, minced
1/2 cup(s) red winevinegar
2 cup(s) Perfect BlueberrySyrup
1

teaspoon(s)

hot sauce

Directions
1. Preheat the oven to 375 and position shelves in the upper and lower thirds. In a bowl, combine the garlic powder, onion powder,
pepper and 1 1/2 tablespoons of salt. Set the ribs on 2 rimmed baking sheets and rub with the spices. Cover with foil and roast for 1
hour and 30 minutes, until tender, switching the pans halfway through. Pour off the liquid in the pans.
2. Meanwhile, in a large saucepan, melt the butter. Tie the sage and thyme sprigs together with kitchen string. Add the onion, garlic
and herb bundle to the saucepan and cook over moderate heat until the onion is softened, 8 minutes. Add the vinegar and bring to a
boil. Add the Perfect Blueberry Syrup and hot sauce and simmer over moderately low heat until reduced to 1 1/2 cups, 10 minutes.
Discard the herb bundle.
3. Preheat the broiler. Working with one sheet of ribs at a time, brush the underside of each rack with some glaze and broil until
browned. Flip the ribs and repeat on the other side. Transfer the baking sheet to the bottom shelf of the oven. Repeat with the
remaining ribs. Transfer the ribs to a work surface and slice between the bones. Mound the ribs on a platter. Pass the remaining
glaze at the table.

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Satay pork skewers

Ingredients makes 16 skewers

3/4 cup smooth peanut butter
1/3 cup coconut milk
1/4 cup Thai sweet chilli sauce with ginger
2 garlic cloves, crushed
1/3 cup chicken stock
1 tablespoon lime juice
1kg pork scotch steaks, thinly sliced
Cooked frozen stir-fry vegetables, chopped fresh coriander leaves and chopped toasted peanuts, to serve
Method
Preheat oven to 180C/160C fan-forced. Line a large baking tray with baking paper.
Combine peanut butter, coconut milk, chilli sauce, garlic, stock and lime juice in a bowl. Thread pork onto 16 skewers. Place 8 skewers on
prepared tray. Spoon half the peanut butter mixture over skewers. Reserve remaining skewers and peanut butter mixture for freezing (see note
for instructions on freezing remaining skewers and peanut butter mixture).
Bake skewers for 20 to 25 minutes or until pork is cooked through. Serve with stir-fry vegetables, coriander and peanuts.
Notes
Makes 8 to serve now and 8 to freeze. Variation: Use 1kg chicken tenderloins instead of pork scotch steaks.

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To freeze: Place 8 skewers and half the peanut butter mixture in a snap-lock bag or airtight container at end of step 2. Freeze skewers for up to 3
months.
To thaw: Thaw in fridge overnight.
To cook: Preheat oven to 180C/160C fan-forced. Line a baking tray with baking paper. Place skewers on prepared tray. Drizzle with peanut butter
mixture. Follow recipe from step 3.

Pork & prawn dumplings

Ingredients (serves 6)

140g pork mince

1 large cooked prawn, peeled, coarsely chopped
1 shallot, ends trimmed, coarsely chopped
40g drained canned whole water chestnuts
2 tsp soy sauce
1 egg white
1/4 tsp Sesame Oil
Pinch of white pepper
18 flour wonton wrappers
Vegetable oil, to deep-fry
Sweet chilli sauce, to serve
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Method
1. Place the mince, prawn, shallot, water chestnuts, soy sauce, egg white, sesame oil and white pepper in the bowl of a food processor and
process until just combined.
2. Place the wonton wrappers on a clean work surface. Spoon 1 heaped teaspoonful of mince mixture into the centre of each wrapper.
Brush the edges with a little water. Firmly pinch the edges together to enclose the filling.
3. Add enough vegetable oil to a large saucepan to reach a depth of 10cm. Heat to 180C over high heat (when the oil is ready a cube of
bread will turn golden brown in 15 seconds). Add 6 dumplings and cook for 4 minutes or until golden. Use a slotted spoon to transfer to
a plate lined with paper towel. Repeat, in 2 more batches, with remaining dumplings, reheating the oil between batches. Serve with
sweet chilli sauce.

Notes

Time plan tip: Prepare to the end of step 2 up to 5 hours ahead. Store in an airtight container in the fridge. Continue from step 3, 15
minutes before serving.

Pork & tomato cabbage rolls

Ingredients (serves 4)

12 large savoy cabbage leaves

1 x 700g btlBertolliProvvistaSugoClassica tomato sauce
250ml (1 cup) water
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1/3 cup coarsely chopped fresh dill and parsley

Pork stuffing
1 tbs olive oil
1kg pork mince
1 brown onion, halved, finely chopped
1 x 800g can diced tomatoes
220g (1 cup) medium-grain rice
125ml (1/2 cup) water
60g (3/4 cup) shredded pecorino
1/3 cup coarsely chopped parsley and dill

Method
1. To make the stuffing, heat the oil in a frying pan over medium-high heat. Add half the mince and cook, stirring, for 5 minutes
or until mince changes colour. Transfer to a bowl. Repeat with remaining mince, reheating pan between batches. Add the
onion to the pan and cook for 5 minutes or until soft. Add the tomato, rice and water and cook, stirring, for 10 minutes or until
thick (the rice will be slightly crunchy). Remove from heat and season with salt and pepper. Add the pecorino and parsley and
stir to combine.
2. Meanwhile, bring a large saucepan of water to the boil. Add 3-4 cabbage leaves and cook for 1 minute or until tender. Remove
and refresh in iced water. Drain. Repeat with remaining leaves.
3. Preheat oven to 180C. Spread 125ml (1/2 cup) tomato sauce over the bases of 2 small ovenproof dishes. Use a small sharp
knife to remove the thickest part of the stems from the cabbage leaves. Place 1 cabbage leaf on a clean work surface. Spoon
1/2 cup of stuffing along the centre of the cabbage leaf. Fold in ends and roll up firmly to enclose the filling. Place roll, seamside down, in the ovenproof dish. Repeat with remaining leaves and stuffing to make 12 rolls.
4. Combine the water and remaining tomato sauce in a jug. Pour over the cabbage rolls to cover. Bake, covered, for 1 1/2 hours
or until rolls are tender.
5. Divide the cabbage rolls and sauce among serving plates. Sprinkle with the combined parsley and or dill to serve.

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Pork cutlets with Greek salad

Ingredients (serves 4)

olive oil cooking spray

4 (150g each) pork cutlets, trimmed
2 teaspoons Tuscan seasoning
Greek salad
60g baby spinach
3 small tomatoes, cut into wedges
100g feta cheese, chopped
1/3 cup kalamata olives
3 teaspoons balsamic vinegar
1 teaspoon olive oil

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Method
1. Spray a barbecue plate or chargrill with oil. Heat over medium-high heat. Spray both sides pork with oil. Sprinkle with
seasoning. Cook pork for 4 minutes each side for medium or until cooked to your liking.
2. Meanwhile, make Greek salad: Combine spinach, tomato, feta, olives, vinegar and oil in a bowl. Season with salt and pepper.
Toss to combine. Serve pork with salad.

Pork Chop Provencal

Ingredients 4 servings
1 tablespoon olive oil4 boneless pork chops, about 4 ounces each, 3/4-inch thick
1/4 teaspoon black pepper
1/8 teaspoon salt
1 cup dry white wine
2 cloves garlic, chopped
3 plum tomatoes, seeded and chopped
1 tablespoon grainy Dijon mustard
1/3 cup pitted and coarsely chopped Nicoise olives
1 tablespoon capers
2 tablespoons chopped fresh parsley
1/2 pound orzo, cooked

Directions
1

Heat oil in a large nonstick skillet over medium-high heat. Season chops with pepper and salt. Add to skillet and cook 4 minutes per
side. Remove to plate.
2

Reduce heat to medium and add wine and garlic, stirring up brown bits in pan. Cook 3 minutes. Stir in tomatoes, mustard, olives and
capers. Cook 3 minutes, stirring occasionally. Stir in parsley. To serve, spoon sauce over chops. Serve orzo on the side.

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Savory stuffed pork loin

Ingredients: 4 servings

4 boneless pork loin chops, 1 1/2-inch thick with a pocket for stuffing
kosher salt
fresh ground black pepper
2 tablespoons olive oil

Stuffing

1/2 cup salted butter, plus

2 tablespoons salted butter, divided
1 cup celery, diced
1 cup sweet onion, diced
3 garlic cloves, minced
1 ounce pancetta, slivered (you can use thin bacon in a pinch)
1 cup chicken stock
8 slices day-old white bread, cubed
1 cup oyster crackers
1 teaspoon dried savory
1 teaspoon ground sage
1/2 teaspoon ground ginger
1/2 teaspoon dried thyme
1 teaspoon dried parsley
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fresh ground black pepper

3/4 cup apple juice

Directions:
1. 1 Start with the stuffing:.
2. 2 Combine celery, onion, garlic, pancetta, 1 stick butter, and stock in small saucepan over medium heat. Bring to simmer and cook,
stirring occasionally until vegetables are tender and some water has evaporated.
3. 3 Meanwhile, combine bread cubes, oyster crackers, savory, sage, ginger, thyme, parsley and black pepper in a medium sized bowl. Toss
to coat bread and crackers with the spices. (Fresh herbs may be substituted -- double the amount).
4. 4 Pour the cooked celery mixture over the bread cube mixture and combine well. The mixture should not be so wet that it is soggy, but it
should hold itself together if you squeeze a handful of it gently in your hand. If it seems dry, add small amounts of the apple juice until it
is the right consistency.
5. 5 Open a pocket in a pork chop and fill generously with the stuffing. Repeat for the other 3 chops. You will have stuffing left over.
6. 6 Using butcher twine, tie each chop around its middle to contain the stuffing.(Tying is optional.) Sprinkle both sides of each chop with
kosher salt and freshly ground black pepper, to taste.
7. 7 Heat olive oil in a large saute pan. Add the chops and brown for 2-3 minutes on each side.
8. 8 Remove chops from saute pan and arrange in an oven proof casserole dish. Pour pan juices over the chops. Mound the leftover
stuffing evenly on top of each chop. Add 2 tbs butter to bottom of dish and pour in any leftover apple juice. If you do not have at least a
1/4 inch of liquid in the bottom of the dish, add water or chicken stock.
9. 9 Bake in a 350 degree oven for 20-25 minutes until pork chops are done and top of stuffing is golden brown.
10. 10 To serve, arrange chops on platter and spoon-drizzle juices from bottom of pan over them. This is lovely with glazed carrots or
steamed broccoli,

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Slow roast pork loin

ingredients

3kg rib-end loin of pork with skin on, French-trimmed

sea salt and freshly ground black pepper
5 teaspoons smoked paprika
juice of 1 lemon
olive oil
3 red onions, finely sliced
68 fresh red, yellow and green chillies
200g small whole chorizo sausages, thickly sliced
6 bay leaves
2 sprigs of fresh rosemary, finely chopped
3 x 400g of good-quality plum tomatoes, roughly chopped
2 handfuls of fresh ripe tomatoes, halved
4 x 410g tins of black-eyed beans, drained
5 cloves of garlic, peeled and finely chopped
a handful of fresh flat-leaf parsley, chopped
red wine vinegar
sour cream, to serve

method
This dish works as described here, but you can also stuff it into hot flour tortillas or pitta breads to be eaten like a kind of fajita or burrito superb. Spanish smoked paprika
is now widely available, and your butcher can do the trimming and scoring of the pork loin for you to save you some time.

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Preheat your oven to 240C/475F/gas 9. First, score the skin of the pork in a criss-cross pattern every 1cm/ inch with a sharp knife, trying not to cut into the meat itself.
Mix a little salt with a teaspoon of paprika, the lemon juice and a little olive oil, then rub this over the meat and into the score lines. Put the meat in a high-sided roasting
tray and cook in the preheated oven for 30 minutes to start the skin crisping up.
Remove the meat from the oven, turning the heat down to 180C/350F/gas 4. Take the pork out of the tray and put it to one side, then spoon out half the fat and discard
it. Place the tray on the hob, add the onions, whole chillies, chorizo, bay leaves and rosemary with the remaining paprika, and fry gently until the onions are soft. Add all
the tomatoes, the beans, garlic, parsley and a wineglass of water to the tray, stirring and scraping up all the lovely sticky bits from the bottom. Place the pork on top,
return to the oven and cook for another hour or so or until the skin is crispy and the meat is meltingly tender.
When cooked, remove the pork from the tray and allow to rest. Taste the sauce and season with salt, pepper and a few swigs of red wine vinegar to give it a twang. Then
remove the chillies and control the heat by chopping up as much chilli as you like and stirring it back into the sauce. Lovely served with soured cream.

Pork Chops with Mustard and Cornichon

Ingredients: 2 servings
2 tablespoons butter
2 bone-in pork chops, about 1-inch thick
2 teaspoons chopped fresh herbs, such as thyme or tarragon
1 large sliced shallot

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2 tablespoons cup thinly sliced cornichons (gherkins)

1 tablespoon whole grain mustard
1/2 cupchicken broth
1/4 cup apple juice

Melt 1 tablespoons butter in heavy large skillet over medium-high heat. Sprinkle chops with salt, pepper, and 1 teaspoon of the fresh herbs. Add
chops to skillet. Cook until browned and cooked through, adjusting heat to medium if browning too quickly, about 5 minutes per side. Transfer to
plate, and cover to keep warm.

Add shallots to same skillet and saut for 2 minutes. Stir in remaining teaspoons of herb, cornichons, mustard, broth, and juice. Boil sauce until it
thickens slightly, about 3 minutes. Remove from heat. Whisk in 1 tablespoons butter. Season sauce with salt and pepper. Transfer chops to plates
and spoon sauce over top.

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BEEF

144

Beef is the culinary name for meat from bovines, especially domestic cattle. Beef can be harvested from cows, bulls, heifers or steers.
It is one of the principal meats used in the cuisine of the Middle East, Australia, Argentina, Europe and the United States, and is also
important in Africa, parts of East Asia, and Southeast Asia. Beef is considered a taboo food in some cultures, especially in Indian
culture, and thence is eschewed by Hindus and Jains;[1] it is also discouraged among some Buddhists.
Beef muscle meat can be cut into steak, roasts or short ribs. Some cuts are processed (corned beef or beef jerky), and trimmings,
usually mixed with meat from older, leaner cattle, are ground, minced or used in sausages. The blood is used in some varieties of
blood sausage. Other parts that are eaten include the oxtail, tongue, tripe from the reticulum or rumen, glands (particularly the
pancreas and thymus, referred to as sweetbread), the heart, the brain (although forbidden where there is a danger of bovine spongiform
encephalopathy, BSE), the liver, the kidneys, and the tender testicles of the bull (known in the US as calf fries, prairie oysters, or
Rocky Mountain oysters). Some intestines are cooked and eaten as-is, but are more often cleaned and used as natural sausage casings.
The lungs and the udder are considered unfit for human consumption in the US. The bones are used for making beef stock.
Beef from steers and heifers is equivalent, except for steers having slightly less fat and more muscle, all treatments being equal.
Depending on economics, the number of heifers kept for breeding varies. Older animals are used for beef when they are past their
145

reproductive prime. The meat from older cows and bulls is usually tougher, so it is frequently used for mince (UK)/ground beef (US).
Cattle raised for beef may be allowed to roam free on grasslands, or may be confined at some stage in pens as part of a large feeding
operation called a feedlot (or concentrated animal feeding operation), where they are usually fed a ration of grain, protein, roughage
and a vitamin/mineral pre blend.
Beef is the third most widely eaten meat in the world, accounting for about 25% of meat production worldwide, after pork and poultry
at 38% and 30% respectively.[2] In absolute numbers, the United States, Brazil, and the People's Republic of China are the world's
three largest consumers of beef. On a per capita basis in 2009, Argentines ate the most beef at 64.6 kg per person; people in the US ate
40.2 kg, while those in the EU ate 16.9 kg.[3]
The world's largest exporters of beef are Brazil, Australia, and the United States. Beef production is also important to the economies of
Argentina, Mexico, New Zealand, Nicaragua, Russia, and Uruguay.

History
The flesh of bovines has been eaten by hunters from prehistoric times; some of the earliest known cave paintings, such as those of
Lascaux show aurochs in hunting scenes. Domestication of cattle occurred around 8000 BC, providing ready access to beef, milk and
leather.[4] Most cattle originated in the Old World, with the exception of bisonhybrids. Examples include the Wagyu from Japan,
Ankole-Watusi from Egypt, and longhorn Zebu from the Indian subcontinent.[5] It is unknown when exactly cooking beef came into
being. Cattle were widely used across the Old World for draft animals (oxen), milk production, or specifically for meat production,
depending on local needs and resources. With mechanization of farming, some breeds were specifically bred to increase meat yield,
like Chianina and Charolais or to improve texture, such as the Murray Grey, Angus or Wagyu. Some breeds (dual-purpose) have been
selected for both meat and milk production, e.g. Brown Swiss (Braunvieh).

Etymology
The word beef is from Latin bovnus (cognate to beef), in contrast to cow, which is from Middle English "cou" (both words have the
same Indo-European root *gou-[6]). After the Norman Conquest, the French-speaking nobles who ruled England naturally used
French words to refer to the meats they were served. Thus various Anglo-Saxon words were used for the animal (such as nat, or cu
for adult females) by the peasants, but the meat was called boef (ox) (Modern French boeuf) by the French nobles who did not often
deal with the live animal when it was served to them.

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This is one example of the common English dichotomy between the words for animals (with largely Germanic origins) and their meat
(with Romanic origins) that is also found in such English word-pairs as pig/pork and sheep/mutton.[7]

Cuts
Beef is first divided into primal cuts. These are basic sections from which steaks and other subdivisions are cut. Since the animal's legs
and neck muscles do the most work, they are the toughest; the meat becomes more tender as distance from hoof and horn increases.
Different countries have different cuts and names.
The American cultural anthropologist Margaret Mead wrote in the American Anthropological Journal of the American
Anthropological Association, "cultures that divide and cut beef specifically to consume are the Koreans and the Bodi tribe in East
Africa. The French and English make 35 differentiations to the beef cuts, 51 cuts for the Bodi tribe, while the Koreans differentiate
beef cuts into a staggering 120 different parts."
See the external links section below for links to more beef cut charts and diagrams.

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American primal cuts

American cuts of beef.

The following is a list of the American primal cuts. Beef carcasses are split along the axis of symmetry into "halves", then across into
front and back "quarters" (forequarters and hindquarters).
Forequarter cuts

The chuck is the source of bone-in chuck steaks and roasts (arm or blade), and boneless clod steaks and roasts, most commonly.
The trimmings and some whole boneless chucks are ground for hamburgers.
The rib contains part of the short ribs, rib eye steaks, prime rib, and standing rib roasts.
The brisket is used for barbecue, corned beef and pastrami.
The foreshank or shank is used primarily for stews and soups; it is not usually served any other way due to it being the toughest of
the cuts.
The plate is the other source of short ribs, used for pot roasting, and the outside skirt steak, which is used for fajitas. The
remainder is usually ground, as it is typically a cheap, tough, and fatty meat.

Hindquarter cuts
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The loin has two subprimals, or three if boneless:

o the short loin, from which club, T-bone, and Porterhouse steaks are cut if bone-in, or strip steak (New York strip) and filet
mignon if boneless,
o the sirloin, which is less tender than short loin, but more flavorful, can be further divided into top sirloin and bottom sirloin
(including tri-tip), and
o thetenderloin, which is the most tender. It can be removed as a separate subprimal, and cut into fillets, tournedos or tenderloin
steaks or roasts (such as for beef Wellington), or can be left on wedge or flat-bone sirloin and T-bone and Porterhouse loin
steaks.
The round contains lean, moderately tough, lower fat (less marbling) cuts, which require moist cooking or lesser degrees of
doneness. Some representative cuts are round steak, eye of round, top round and bottom round steaks and roasts.
The flank is used mostly for grinding, except for the long and flat flank steak, best known for use in London broil, and the inside
skirt steak, also used for fajitas. Flank steaks were once one of the most affordable steaks, because they are substantially tougher
than the more desirable loin and rib steaks. Many recipes for flank steak use marinades or moist cooking methods, such as
braising, to improve the tenderness and flavor. This, in turn, increased the steaks' popularity; when combined with natural
leanness, increased prices have resulted.

UK primal cuts

British cuts of beef.

149

Necks & clod

Chuck & blades
Silver loin
Rump
Silverside
Topside
Thick rib
Thin rib
Brisket
Shin
Flank
Thick flank
Leg
Feather blade[8]

Dutch primal cuts

Dutch cuts of beef.

150

Neck
Rib
Sirloin
Tenderloin - Considered to be the premium cut, highly prized. It is called 'ossenhaas' in Dutch, meaning 'oxenhare', it tends to be
slightly smaller than its American counterpart.
Top sirloin
Round - Mainly used for kogelbiefstuk ('hip joint steak') considered to be the basic form of steak in Dutch and Belgian cuisine.
Flank
Chuck - Best cuts are used for stoofvlees, lesser bits are used in hachee.
Brisket
Shankle

Other Dutch cuts (not primals)

Tongue is considered the cheapest piece of beef; it is used in certain styles of sausages such as the frikandel, though not as the
main ingredient.
Tail, though not on the image shown, is used extensively in stews.

Special beef designations

Beef rump steak on grill pan, cooked to medium rare

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Certified Angus Beef (CAB) is a specification-based, branded-beef program which was founded in 1978 by Angus cattle
producers to increase demand for their breed of cattle, by promoting the impression that Angus cattle have consistent, high-quality
beef with superior taste. The brand is owned by the American Angus Association and its 35,000 rancher members. The terms
Angus Beef or Black Angus Beef are loosely and commonly misused and/or confused with CAB; this is especially common in the
foodservice industry. The brand or name Certified Angus Beef cannot be legally used by an establishment that is not licensed to
do so. Known as Aberdeen Angus beef in the UK, and marketed there as higher quality and associated with stricter animal welfare
rules. Notable for the herd being free of BSE during the BSE epidemic in the UK.
Certified Hereford Beef is beef certified to have come from Hereford cattle.
Grass-fed beef cattle have been raised exclusively on forage. Grain-fed beef cattle are raised primarily on forage, but are
"finished" in a feedlot.
Kobe beef is from cattle of the Wagyu breed, raised and fattened in the hills above Kobe, Hygo Prefecture, Japan. During the
fattening period, the cattle are hand-fed (using high-energy feed, including beer and beer mash) for tenderness and high fat
content, and hand-massaged to reduce stress.
Halal beef has been certified to have been processed in a prescribed manner in accordance with Muslim dietary laws.
Kosher beef has been certified to have been processed in a prescribed manner in accordance with Jewish dietary laws.
Organic beef is produced without added hormones, pesticides, or other chemicals, though requirements for labeling it organic vary
widely.
The
European Union recognises the following Protected Designation of Origin beef brands:[9]
Spain - Carne de vila, Carne de Cantabria, Carne de la Sierra de Guadarrama, Carne de Morucha de Salamanca, Carne de
Vacuno del Pas o EuskalOkela
France - Taureau de Camargue, Boeuf charolais du Bourbonnais, Boeuf de Chalosse, Boeuf du Maine
Portugal - Carne Alentejana, Carne Arouquesa, Carne Barros, Carne Cachena da Peneda, Carne da Charneca, Carne de
BovinoCruzado dos Lameiros do Barroso, Carne dos Aores, Carne Marinhoa, Carne Maronesa, Carne Mertolenga, Carne
Mirandesa
United Kingdom - Orkney Beef, Scotch Beef, Welsh Beef
Belgium - Belgian Blue

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Inspected carcasses tagged by the USDA

In the United States, the USDA Agricultural Marketing Service (AMS) operates a voluntary beef grading program. The meat
processor pays for a trained AMS meat grader to grade whole carcasses at the abattoir. Users are required to comply with Food
Safety and Inspection Service (FSIS) grade labeling procedures. The official USDA grade designation can appear in one or any
combination of the following ways: container markings, individual bags, legible roller brand appearing on the meat itself, or by a
USDA shield stamp that incorporates the quality and/or yield grade.
There are eight beef quality grades. The grades are based on two main criteria: the degree of marbling (intramuscular fat) in the
beef, and the maturity (estimated age of the animal at slaughter). Some meat scientists[who?] object to the current scheme of USDA
grading since it is not based on direct measurement of tenderness, although marbling and maturity are indicators of tenderness.
Most other countries' beef grading systems mirror the US model. Most beef offered for sale in supermarkets is graded US Choice
or Select. US Prime beef is sold to hotels and upscale restaurants. Beef that would rate as US Standard or less is almost never
offered for grading.
U.S. Prime - Highest in quality and intramuscular fat, limited supply. Currently, about 2.9% of carcasses grade as Prime.[10]
U.S. Choice - High quality, widely available in foodservice industry and retail markets. Choice carcasses are 53.7% of the fed
cattle total. The difference between Choice and Prime is largely due to the fat content in the beef. Prime typically has a higher
fat content (more and well distributed intramuscular "marbling") than Choice.
U.S. Select (formerly Good) - lowest grade commonly sold at retail, acceptable quality, but is less juicy and tender due to
leanness.
U.S. Standard - Lower quality, yet economical, lacking marbling.
U.S. Commercial - Low quality, lacking tenderness, produced from older animals.

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U.S. Utility
U.S. Cutter
U.S. Canner

Utility, Cutter, and Canner grade are rarely used in foodservice operations and primarily used by processors and canners.
There are five beef yield grades - 1 to 5, which estimate the yield of saleable product, with YG 1 having the highest and YG 5 the
lowest. Although consumers rarely see or are aware of it, yield grade was an important marketing tool for packers and retailers.
The conversion from carcass and bone-in primals to boneless, trimmed cuts has reduced the importance.
Traditionally, beef sold in steakhouses and supermarkets has been advertised by its USDA grade; however, many restaurants and
retailers have recently begun advertising beef on the strength of brand names and the reputation of a specific breed of cattle, such
as black Angus.[11][12]

Aging and tenderization

To improve tenderness of beef, it often is aged (i.e., stored refrigerated) to allow endogenous proteolytic enzymes to weaken
structural and myofibrillar proteins. Wet aging is accomplished using vacuum packaging to reduce spoilage and yield loss.
Dry aging involves hanging primals (usually ribs or loins) in humidity-controlled coolers. Outer surfaces dry out and can
support growth of molds (and spoilage bacteria, if too humid), resulting in trim and evaporative losses. Evaporation
concentrates the remaining proteins and increases flavor intensity; the molds can contribute a nut-like flavor. The majority of
the tenderizing effect occurs in the first 10 days, although two to three days allow significant effects. Boxed beef, stored and
distributed in vacuum packaging, is, in effect, wet aged during distribution. Premium steakhouses dry age for 21 to 28 days or
wet age up to 45 days for maximum effect on flavor and tenderness. Meat from less tender cuts or older cattle can be
mechanically tenderized by forcing small, sharp blades through the cuts to disrupt the proteins. Also, solutions of exogenous
proteolytic enzymes (papain, bromelin or ficin) can be injected to augment the endogenous enzymes. Similarly, solutions of
salt and sodium phosphates can be injected to soften and swell the myofibrillar proteins. This improves juiciness and
tenderness. Salt can improve the flavor, but phosphate can contribute a soapy flavor.

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Cooking and preparation

Dry heat

Roast beef cooked under high heat

Method
Description
is cooking the beef over or under a high radiant heat source, generally in excess of 650 F (343 C). This leads to
searing of the surface of the beef, which creates a flavorful crust. In the U.S.A., Australia, Canada, and the UK,
Grilling
grilling, particularly over charcoal, is sometimes known as barbecuing, often shortened to "BBQ". When cooked
over charcoal, this method can also be called charbroiling.
is similar to grilling, but specifically with the heat source above the meat. Outside North America, this is known as
Broiling
grilling.
is a way of cooking meat in a hot oven, producing roast beef. Liquid is not usually added; the beef may be basted by
Roasting fat on the top, or by spooning hot fat from the oven pan over the top. A gravy may be made from the cooking juices,
after skimming off excess fat.
is a typically Chinese and Asian way of cooking. Cooking oil with flavourings such as garlic, ginger and onions are
Stirfrying put in a very hot wok. Then slices of meat are added, followed by ingredients which cook quicker: mixed
vegetables, etc. The dish is ready when the ingredients are 'just cooked'.

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Internal temperature
Main article: Temperature (meat)
Beef can be cooked to various degrees, from very rare to well done. The degree of cooking corresponds to the temperature in
the approximate center of the meat, which can be measured with a meat thermometer.
Rareness
Temperature
Description
Very rare 115125 F (4652 C) Blood-red meat, soft, slightly juicy
Rare
125135 F (5257 C) Red center, gray surface, soft, juicy
Medium rare 135145 F (5763 C) Dark Pink throughout, gray-brown surface, very juicy
Medium 145155 F (6368 C) Pink center, becomes gray-brown towards surface
Medium well 155165 F (6874 C) Thin line of pink, firm texture
Well done
165 F (74 C)
Gray-brown throughout, tough texture, dry

Moist heat
Moist heat cooking methods include braising, pot roasting, stewing and sous vide. These techniques are often used for cuts of
beef that are tougher, as these longer, lower temperature cooking techniques have the potential to tenderize the meat better
than high-heat, dry techniques.

Stewing

simmering meat, whole or cut into bite-size pieces, in a water-based liquid with flavourings. This technique may be used as
part of pressure cooking.

Braising

cooking meats, in a covered container, with small amounts of liquids (usually seasoned or flavored). Unlike stewing, braised
meat is not fully immersed in liquid, and usually is browned before the oven step.

Sous Vide
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Sous-vide, French for "under vacuum", is a method of cooking food sealed in airtight plastic bags in a water bath for a long
time72 hours is not unknownat an accurately determined temperature much lower than normally used for other types of
cooking. The intention is to maintain the integrity of ingredients and achieve very precise control of cooking.

Beef roasted with vinegar and sliced with spiced paste, often called "cold beef".
Meat has usually been cooked in water which is just simmering, such as in stewing; higher temperatures make
meat tougher by causing the proteins to contract. Since thermostatic temperature control became available,
cooking at temperatures well below boiling, 52 C (126 F) to 90 C (194 F), for prolonged periods has become
possible; this is just hot enough to convert the tough collagen in connective tissue into gelatin through hydrolysis,
with minimal toughening. With the adequate combination of temperature and cooking time, pathogens, such as
bacteria will be killed, and Pasteurization can be achieved. Because browning (Maillard reactions) can only occur
at higher temperatures (above the boiling point of water), these moist techniques do not develop the flavors
associated with browning. Meat will often undergo searing in a very hot pan, grilling or browning with a torch
before moist cooking (though sometimes after).
Thermostatically controlled methods, such as sous-vide, can also prevent overcooking by bringing the meat to the
exact degree of doneness desired, and holding it at that temperature indefinitely. The combination of precise
temperature control and long cooking duration makes it possible to be assured that Pasteurization has been
achieved, both on the surface and the interior of even very thick cuts of meat, which can not be assured with most
other cooking techniques. (Although extremely long-duration cooking can break down the texture of the meat to
an undesirable degree.)
Beef can be cooked quickly at the table through several techniques. In hot pot cooking, such as shabu-shabu, very
thinly sliced meat is cooked by the diners at the table by immersing it in a heated pot of water or stock with

157

vegetables. In fonduebourguignonne, diners dip small pieces of beef into a pot of hot oil at the table. Both
techniques typically feature accompanying flavorfulsauces to compliment the meat.

Raw beef

Sliced beef.
Steak tartare is a French dish made from finely chopped or ground (minced) raw meat (often beef). More
accurately, it is scraped so as not to let even the slightest of the sinew fat get into the scraped meat. It is often
served with onions, capers, seasonings such as fresh ground pepper and Worcestershire sauce, and sometimes raw
egg. The Belgian dish filet amricain is also made of finely chopped ground beef, though it is seasoned
differently, and either eaten as a main dish or can be used as a dressing for a sandwich. Kibbehnayyeh is a similar
Lebanese dish. And in Ethiopia, a ground raw meat dish called tire siga or kitfo is eaten.
Carpaccio of beef is a thin slice of raw beef dressed with olive oil, lemon juice and seasoning. Often, the beef is
partially frozen before slicing to allow very thin slices to be cut.
Yukhoe is a variety of hoe, raw dishes in Korean cuisine which is usually made from raw ground beef seasoned
with various spices or sauces. The beef part used for yukhoe is tender rump steak. For the seasoning, soy sauce,

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sugar, salt, sesame oil, green onion, and ground garlic, sesame seed, black pepper and juice of bae (Korean pear)
are used. The beef is mostly topped with the yolk of a raw egg.

Cured or smoked beef

Bresaola is an air-dried, salted beef that has been aged about two to three months until it becomes hard and a dark
red, almost purple, colour. It is lean, has a sweet, musty smell and is tender. It originated in Valtellina, a valley in
the Alps of northern Italy's Lombardy region. Bndnerfleisch is a similar product from neighbouring Switzerland.
Pastrami is often made from beef; raw beef is salted, then partly dried and seasoned with various herbs and spices,
and smoked.

Beef curry in Dhaka, Bangladesh

Corned beef is a cut of beef cured or pickled in a seasoned brine. The corn in corned beef refers to the grains of
coarse salts (known as corns) used to cure it. The term corned beef can denote different styles of brine-cured beef,
depending on the region. Some, like American-style corned beef, are highly seasoned and often considered
delicatessen fare.
Beef jerky is dried, salted, smoked beef popular in the United States.
Biltong is a cured, salted, air dried beef popular in South Africa.

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Spiced beef is a cured and salted joint of round, topside, or silverside, traditionally served at Christmas in Ireland.
It is a form of salt beef, cured with spices and saltpetre, intended to be boiled or broiled in Guinness or a similar
stout, and then optionally roasted for a period after.[13]

Religious prohibitions
Hindus and Indian Buddhists generally consider killing cattle and eating beef a taboo, and Jains are forbidden to
eat any kind of meat. Bovines have been highly revered as sacred to mankind in Indian culture since the Indus
Valley Civilization[citation needed]. The role of cattle, especially cows, as a source of milk, and dairy products, and
their relative importance to the pastoral Vedic people allowed this special status; and this rose to prominence with
the advent of the Jain tradition and Hindu Golden-age during the Gupta period.[14] The slaughter of cattle has been
likened to the matricide in these cultures, due to the idealisation of the cow providing milk and sustenance for
society.
During the season of Lent, Catholics traditionally give up all meat and poultry products as a religious act of
fasting. Prior to Pope Paul VI's Paenitemini, canonical law strictly stated meat was forbidden on all Fridays, a
violation of which could be a mortal sin. Pope Paul VI's revisions relaxed the policy; now, the common
interpretation is that meat is only forbidden on Ash Wednesday and Fridays in the season of Lent, although the
fact that some form of penance is still asked of Catholics on Fridays leads many to continue the traditional
abstention from beef and poultry.
Jews refrain from eating meat and poultry (and drinking wine, among other restrictions) during The Nine Days of
mourning leading up to the fast of TishaB'Av.

Nutrition and health

Ground Beef 15% fat, broiled
Nutritional value per 100 g (3.5 oz)

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Energy

1,047 kJ (250 kcal)

Carbohydrates

0g

- Starch

0g

- Dietary fiber

0g

Fat

15 g

- saturated

5.887 g

- monounsaturated

6.662 g

- polyunsaturated

0.485 g

Protein

26 g

Water

58 g

Thiamine (Vit. B1)

0.046 mg (4%)

Riboflavin (Vit. B2)

0.176 mg (12%)

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Niacin (Vit. B3)

5.378 mg (36%)

Vitamin B6

0.383 mg (29%)

Folate (Vit. B9)

9 g (2%)

Vitamin B12

2.64 g (110%)

Vitamin C

0 mg (0%)

Vitamin E

0.45 mg (3%)

Vitamin K

1.2 g (1%)

Calcium

18 mg (2%)

Iron

2.6 mg (21%)

Magnesium

21 mg (6%)

Manganese

0.012 mg (1%)

Phosphorus

198 mg (28%)

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Potassium

318 mg (7%)

Sodium

72 mg (3%)

Zinc

6.31 mg (63%)

Beef is a good source of minerals, such as zinc, selenium, phosphorus and iron, and B vitamins.[15] Red meat is the
most significant dietary source of carnitine and, like any other meat (pork, fish, veal, lamb etc.), is a source of
creatine.

Health concerns
A study released in 2007 by the World Cancer Research Fund reported strong evidence that red meat and
processed meats are causes of bowel cancer and recommends people eat less than 500 grams (18 oz) of cooked
red meat weekly, and as little processed meat as possible. The report also recommends that average consumption
in populations should not exceed 300 grams (11 oz) per week, stating this goal "corresponds to the level of
consumption of red meat at which the risk of colorectal cancer can clearly be seen to rise."[16] Lean beef, with its
high selenium and vitamin B12 content, may actually lower the risk of colon cancer.[15] The Harvard School of
Public Health recommends consumers eat red meat sparingly as it has high levels of undesirable saturated fat.[17]

Beef, in specially, is probably one of the most expensive of our total expenditure on food. Carcasses of beef are split into two
sides then they are hanged to age in cool, chilled controlled rooms before shipped to markets. To cook meats properly it is
necessary to know and understand the structure of meat. Lean meat is composed of muscles, which are numerous bundles of
fibers held together by connective tissue The quantity of connective tissue have very much to do with the tenderness of meat
cut. There are two kind of connective tissue, The Yellow (elastin) and the White (collagen). The yellow strip that runs along
the neck and back of animals is an example of elastin. Elastin is found more in older animals where muscles are intense
exercised. This tissue will not cook. The White connecting tissue, Collagen can be cooked, as it will dissolve in moist heat to
163

form gelatin. So the quality of meat is determined in a way by the quantity of connective tissue which is determined by age,
breed, care and feed given to animals. Another important factor in establishing quality of meat cut is the amount of fat. Fat is
found in exterior and interior meat carcasses and also in flesh itself. The fat that will deposit in between the fibers or muscles is
called marbling. If this marbling is present the chances of meat being tender, moist and flavorful is more likely. Keep in mind
that flavor is extracted and deposited in animals from the food they eat so the quality and type of food given to animals is very
important.
The hanging or maturing Beef is done in temperature controlled rooms. The temperature should be between 1C to 4C. The
time is up to 14 days. Tenderness sometimes it obtained from unnatural men intervention and is produced through injecting an
enzyme (papain) into the animals before slaughtering.
Other Edible Parts of beef Carcasses: Liver, kidney, heart, sweetbreads, tripe, brains, marrow, oxtail, tongue and heads.
Tripe: Is the stomach lining or white muscle of the ox. Honeycomb tripe is the second compartment of the stomach and
considered the best.
Oxtail: They should be 3 to 5 lbs., leans with no signs of stickiness.
Head: Beef head is used for soups and different other traditional ethnic dishes.
Marrow: Is obtained from the leg of beef. It should be firm, creamy white and odorless.
Liver: Calf liver is one of the most used and expensive.
Tongue: Ox tongue must be used fresh or salted
Hearts: They should not to be too fatty, also they should be moist.
Sweetbreads: There are two kinds; The heart bread is round and plump and of better quality. The throat or neck breads are
longer and uneven in shape and of less quality.
Kidney: They should be fresh with the suet left until cooking. If the suet is removed, the kidney becomes dry. It contains
vitamin A and Iron.

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Beef Stroganoff

Ingredients: 6 servings

1-1/2 pounds beef chuck roast

1/4 teaspoon salt
1/4 teaspoon ground black pepper
3 ounces butter
3 green onions, sliced (white parts only)
3 tablespoons all-purpose flour
3/4 (10.5 ounce) can condensed beef broth
3/4 teaspoon prepared mustard
3/4 (6 ounce) can sliced mushrooms, drained
1/4 cup sour cream
1/4 cup white wine
salt to taste
ground black pepper to taste

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Directions
1. Remove any fat and gristle from the roast and cut into strips 1/2 inch thick by 2 inches long. Season with 1/2 teaspoon of both salt and
pepper.
2. In a large skillet over medium heat, melt the butter and brown the beef strips quickly, then push the beef strips off to one side. Add the
onions and cook slowly for 3 to 5 minutes, then push to the side with the beef strips.
3. Stir the flour into the juices on the empty side of the pan. Pour in beef broth and bring to a boil, stirring constantly. Lower the heat and stir in
mustard. Cover and simmer for 1 hour or until the meat is tender.
4. Five minutes before serving, stir in the mushrooms, sour cream, and white wine. Heat briefly then salt and pepper to taste.

Gorgonzola- and Mushroom-Stuffed Beef Tenderloin with Merlot Sauce

Serve 8
Beef Tenderloin

1
1
1

beef tenderloin (about 2 1/2 lb)

tablespoon butter
cup sliced fresh mushrooms (3 oz)
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1
cup soft bread crumbs (about 1 1/2 slices bread)
1/2 cup crumbled Gorgonzola or Roquefort cheese
1/4 cup chopped fresh parsley
1
tablespoon olive or vegetable oil
1/4 teaspoon coarse salt (kosher or sea salt) or regular salt
Merlot Sauce
1/2 cup currant jelly
1/2 cup Merlot wine
1/4 cup beef broth (from 32-oz carton)
1
tablespoon butter or margarine
1. 1 Heat oven to 425F. To cut beef so that it can be filled and rolled, cut horizontally down length of beef, about 1/2 inch from top of beef, to
within 1/2 inch of opposite side; open flat. Turn beef. Repeat with other side of beef, cutting from the inside edge to within 1/2 inch of
opposite edge; open flat.
2. 2 In 10-inch skillet, melt 1 tablespoon butter over medium-high heat. Add mushrooms; cook, stirring occasionally, until tender and liquid has
evaporated. Cool 5 minutes. Add bread crumbs, cheese and parsley; toss to combine.
3. 3 Sprinkle bread crumb mixture over beef to within 1 inch of edges. Tightly roll up beef, beginning with long side. Turn small end of beef
under about 6 inches so it cooks evenly. Tie beef with kitchen string at about 1 1/2-inch intervals. In shallow roasting pan, place beef, seam
side down, on rack. Brush with oil; sprinkle with salt. Insert ovenproof meat thermometer so tip is in center of thickest part of beef.
4. 4 Bake uncovered 30 to 40 minutes or until thermometer reads at least 140F. Cover beef loosely with foil and let stand about 15 minutes or
until thermometer reads 145F. (Temperature will continue to rise about 5F, and beef will be easier to carve.)
5. 5 Meanwhile, in 1-quart saucepan, heat all sauce ingredients to boiling, stirring occasionally. Reduce heat to low; simmer uncovered 35 to 40
minutes, stirring occasionally, until sauce is slightly reduced and syrupy. Remove string from beef before carving. Serve beef with sauce.

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Beef Goulash with Dumplings or Steamed Vegetables

Ingredients: 4 6 servings
2 Tbsp extra virgin olive oil
4 cups onions, thinly sliced
1 Tbsp sugar
3 garlic cloves, minced
1 Tbsp caraway seeds, toasted and ground
1 1/2 tablespoons sweet Hungarian paprika
1 teaspoon spicy Hungarian paprika
2 Tbsp minced fresh marjoram leaves
1 teaspoon minced fresh thyme leaves
1 bay leaf
3 Tbsp tomato paste
2 Tbsp balsamic vinegar
4 cups chicken stock
2 1/2 pounds chuck roast, cut into 2-inch cubes (remove excess fat)
1 teaspoon kosher salt
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1/4 teaspoon freshly ground black pepper

Dumplings
2 cups cake flour
2 teaspoons baking powder
1 teaspoon salt
3/4 cup milk
2 Tbsp melted butter
Method
1 In a large covered saut pan, heat the olive oil and saut the onions and sugar until caramelized. Add the garlic and caraway seed. Cook
another minute.
2 Add the sweet and spicy paprika, marjoram, thyme and bay leaf. Saut another minute, until fragrant.
3 Add the tomato paste. Deglaze with the vinegar and the stock and add the pieces of beef, salt and pepper. Bring to a boil, then lower to a
simmer. Cover and cook until very tender, about 1 1/2 hours, stirring occasionally. Taste and adjust seasoning with salt and pepper.
4 To prepare the dumplings, sift together the cake flour, baking powder and salt. Combine with the milk and melted butter, mixing lightly. After
the stew has cooked until tender in step 3, drop the dumpling batter by (heaping) teaspoonfuls into the simmering stew. Cover and cook for 15
minutes. Once you have covered the pan, do not uncover while the dumplings are cooking! In order for them to be light and fluffy, they must
steam. If you uncover the pan, the steam will escape and the dumplings will boil instead. After 15 minutes, test the dumplings with a toothpick.
If the toothpick comes out clean, the dumplings are done.

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Filet Mignon

Ingredients: 2 servings

2 (4 to 6 ounces) 1-inch thick Filet Mignon (Beef Tenderloin) steaks

Olive oil
1/2 cup cabernet wine (can substitute any dry red wine of your choice)
1 to 2 tablespoons butter
When buying steaks, buy the best grade of meat you can afford. Look for steaks with fine texture and firm to the touch. You want the color to be
a light cherry red color, not deep red. Also look for steaks that have marbling, as it is the thin threads of fat running through the meat that make
it Prime and gives the wonderful flavour.

Preparation:
Remove your steaks from the refrigerator at least 30 minutes before you plant to cook them - sometimes as long as 60 minutes (depending on

170

size). Pat the steaks dry with a paper towel. You want to have a completely dry steak before cooking. If you steak is wet, you will essentially be
steaming it! Coat steaks lightly with olive oil.
Do not salt your steaks just before cooking. Salt brings moisture (water) to the surface of the steak, and the water sits on the surface as you cook
the steak. Thus, you are again basically steaming the steak. I know that a lot of people do salt their steaks before cooking, but trust me and don't
salt - the result will be juicy, delicious steaks to serve your family and guests! Salt after the steak is cooked to your liking, has rested the required
time, and just before serving.
Using the Pan-Searing or Sear-Roasting techniques (see below techniques), proceed to cook your steak to your desired doneness. Use a meat
thermometer to test for doneness:
Rare - 120 degrees F
Medium Rare - 125 degrees F
Medium - 130 degrees F

Ribeye Roast, cooking details

The rib eye roast comes from the rib section consisting of ribs 6 through 12, it is basically a prime rib roast with the bones
removed. Depending on where you live this roast in some locations is simply called boneless rib roast. The rib is a naturally
tender, rich flavored cut that is enjoyed by beef lovers worldwide.

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To bring out additional flavor and produce a more buttery texture you can dry age the roast for a few days. Age the beef in the
refrigerator by leaving it uncovered on a wire rack over a pan to catch the drippings for at least a day or as long as 3-4 days.
When you are ready to cook the rib roast, trim off any dried pieces after the aging. It is common for a roast to lose 5%-15% of
its weight during the aging.
Cooking Instructions
Rib eye roast can be cooked at different temperatures with different results. I will discuss two ways that yield good results. The
first way is my favorite, there is a little more work involved ad it takes a little longer but for me its worth it. The second method
is a quicker and easier method which will please most but not quite as juicy from center to outer edge.Method 1
Many of the finest restaurants that serve boneless rib roast use low temperatures to achieve those great juicy beefy flavors. In
my experience cooking rib roast at higher temperatures of the 350-450 degree range will cause a roast to dry out on the outer
parts and shrink anywhere form 3/4 to 1lb or more depending on the size of the roast by the time its done cooking.
A low temperature of 250 degrees will cook the meat evenly through from the center to the outer edge without any drying out,
leaving the meat tender and juicy. You might be concerned about the possibility of bacteria and it has been shown that this way
of cooking is actually safe but to have piece of mind there is a way to solve this and at the same time give the roast a nice
brown surface. Bacteria grows from the outside and a way to get rid of bacteria is to sear the roast first. Searing the roast will
seal in the juices and look very appealing when being served.
1. An hour before cooking, remove the rib eye roast from the refrigerator to bring to room temperature.
2. Preheat the oven to 250 degrees and set the rack to the lower middle position. Take a heavy bottomed roasting pan and set
the pan on 1 burner or 2 burners if you have a large pan and set the temperature to medium-high. Once the pan is hot sear the
roast on all sides for 1.5 - 2 minutes per side. A large heavy skillet can also be used to sear the roast.
3. Carefully remove the roast, set a wire rack in center of the roasting pan and place roast fat side up on the rack. Season with
salt and pepper to taste and cook uncovered.
4. Cooking rib eye roast to a temperature of 135-140 degrees (medium-rare) for maximum flavor and tenderness will give you
a tender juicy roast or 140-150 degrees (medium) but no more, anything more will begin to dry out the roast. Depending on
the size of the roast it will take 25-30 minutes per pound, so you must have an instant-read thermometer to make sure you
don't overcook. Remove roast from oven and tent with foil. Let it rest at least 15- 20 minutes to allow the juices to redistribute
themselves evenly throughout the roast. When cooking at 250 degrees the roast will only rise another 2 degrees or so during
the resting time. Cut crosswise into 1/3-inch-thick slices. Arrange slices on platter and serve.

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Cooking Chart for Ribeye

Doneness

Description

Meat Thermometer Reading

Rare

Red with cold, soft center

125-130 degrees

Medium-Rare

Red with warm, somewhat firm center

135-140 degrees

Medium

Pink and firm throughout

140-150 degrees

Medium-well

Pink line in center, quite firm

150-165 degrees

Well-done

Gray-brown throughout and completely firm

160-165 degrees

Meatballs with couscous salad

Ingredients (serves 4)

800g extra-lean beef mince

2 teaspoons beef stock powder
2 teaspoons garlic pepper steak seasoning
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1 cup couscous
1 2/3 cups boiling water
olive oil cooking spray
400g can chickpeas, drained, rinsed
1/2 cup mint leaves, chopped
1/4 cup flat-leaf parsley leaves, coarsely chopped
1 lemon, rind finely grated, juiced
1 small red onion, finely chopped
1/2 cup Sunbeam raisins, finely chopped
2 roma tomatoes, finely chopped
1/3 cup fat-free natural yoghurt

Method
1. Combine mince, stock powder and steak seasoning in a large bowl. Mix well. Roll tablespoons mince into balls.
2. Place couscous in a large, heatproof bowl. Cover with boiling water. Cover bowl and stand for 3 to 4 minutes or until liquid is
absorbed. Stir with a fork to separate grains.
3. Heat a large, non-stick frying pan over medium heat. Spray meatballs with oil. Cook, turning often, for 10 to 15 minutes or
until browned and cooked through.
4. Meanwhile, add chickpeas, mint, parsley, lemon rind, 2 tablespoons lemon juice, onion, raisins and tomatoes to couscous. Stir
to combine. Season with salt and pepper. Spoon couscous salad into bowls. Top with meatballs and 1 tablespoon yoghurt.
Season with pepper. Serve.

174

Traditional Beef Chili

Ingredients (serves 4)

800g beef chuck or blade steak, cut into 3cm pieces

1 onion, coarsely chopped
3 teaspoons ground cumin
2 teaspoons ground coriander
1/2 teaspoon ground chilli
1/4 teaspoon ground smoky paprika
4 cups (1L) beef stock
2 x 400g cans whole tomatoes
400g can red kidney beans, rinsed and drained
salt and cracked black pepper
2 tablespoons chopped coriander
sour cream, to serve, if desired

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Method
1. Heat a little oil in a large deep frying pan or heatproof dish over medium high. Add the steak, and cook in batches for 2-3
minutes or until browned.
2. Return all the meat to the pan. Add the onion, cumin, coriander, chilli and paprika and cook, stirring, for 2 minutes. Add the
stock and tomato. Reduce the heat to low, cover and cook for 1 1/4 hours, stirring regularly. Uncover and cook for another 30
minutes, or until the meat is very tender.
3. Add the kidney beans and cook for another 10 minutes. Stir through the salt, pepper and coriander.
4. To serve, top with a dollop of sour cream if desired.
Notes

This dish freezes for up to 3 months. Thaw in the fridge.

VIETNAMESE BEEF CARPACCIO

Yield: 8 portions
Ingredients Amounts
Sauce
Soy-Ginger Dipping Sauce
(recipe follows)
Beef
Vegetable oil 1/2 C
Garlic cloves, peeled and thinly sliced 8 ea
Beef Filet 1 lb
Salt and black pepper to taste
Fresh mint, chiffonade 1/3 C
Fresh basil, chiffonade 1/3 C
Shallots, finely minced and rinsed 2 Tbsp
Roasted peanuts, chopped 2 Tbsp
Fresh cilantro sprigs 1/3 C
Method
1. Prepare the Soy-Ginger Dipping Sauce.
2. In a small pan, heat the oil to about 250F and add the garlic. Cook slowly until the
bubbling begins to subside and the garlic turns a light gold, about 10 minutes.
Transfer the garlic to an absorbent towel to cool and crisp. Reserve the garlic oil.
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3. Clean the beef of all surface fat and tissue. Season generously with salt and pepper.
Heat a saut pan over high heat, then add the garlic oil. Sear the beef on all sides,
then set aside to cool. Wrap tightly in plastic wrap to maintain a cylindrical shape
and freeze until firm.
4. Using a meat slicer, cut the partially frozen beef into very thin slices. Arrange the
beef slices on 8 chilled serving plates, overlapping each slice slightly until each plate
is neatly covered. If you need to prepare ahead, press plastic wrap directly onto the
surface of the meat and refrigerate up to 2 hours.
5. Just before serving, drizzle the sauce over the beef and tilt the plate so the sauce
completely coats the meat. Top with the mint, basil, shallots, peanuts, fried garlic
and cilantro.

COCONUT-BRAISED SHORT RIBS WITH TOASTED

SPICES
Yield: 8 to 12 portions
Ingredients Amounts
Onion, chopped 2 C
Lemongrass 1/2 C
Chilies, red, Fresno 12 ea
Garlic cloves 10 ea
Ginger 2 inches
Coconut milk, canned 14 oz
Beef short ribs 10 lb
Vegetable oil 1/2 C
Chicken stock 6 C
Tamarind paste 3/4 C
Dark soy sauce 1/2 C
Sugar, brown or palm 1/2 C
Lime juice as needed
Coriander seed 1/4 C
Cumin seed 3 Tbsp
Black peppercorns 1 Tbsp
Cinnamon stick, 3-inch 2 ea
Cloves, whole 6 ea
Peanuts, toasted and chopped 1/4 C
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Cucumber Salad
Cucumber, English, peeled, halved, seeded,
sliced 1/8-inch thick 1 large
Red onion, shaved 1/4 C
Toasted coconut 2 Tbsp
Cilantro, coarsely chopped 2 Tbsp
Fish sauce 2 Tbsp
Lime juice 2 Tbsp
Sugar 1 Tbsp
Sambaloelek(Indonesian chili sauce) 1 tsp
Limes, in wedges 3 ea
Method:
1. In a blender, grind together the onion, lemongrass, chilies, garlic and ginger. Add
enough coconut milk to achieve a smooth paste. When the mixture is smooth, add
any remaining coconut milk, blend well, then pour this mixture over the short ribs
and refrigerate overnight.
The Professional Chef Discovers Copyright 2002
California Beef The Culinary Institute of America
All Rights Reserved
26

2. The next day, scrape the marinade from the short ribs and reserve. Preheat the
oven to 325 F. Heat a large pot over high heat. Add 1/4 cup vegetable oil. When it
is hot, brown the short ribs well on all sides. Remove the short ribs to a platter and
pour off the oil. Add the remaining 1/4 cup vegetable oil and reduce the heat to
medium. Add the reserved marinade and cook until it turns brown and thick.
Return the short ribs to the pot and add the chicken stock, tamarind, soy sauce and
sugar. Bring to a boil and skim well. Cover tightly and transfer to the oven.
3. Check the ribs every half hour. They are done when the meat is fork tender and
beginning to pull away from the bones, 2 to 3 hours. Transfer the ribs to a clean
pan. Degrease the braising liquid and strain it through a fine strainer. Adjust the
seasoning with salt, sugar and fresh lime juice as necessary. Pour the braising
liquid over the short ribs and refrigerate overnight or up to 1 week.
4. In a dry pan over medium heat, toast the coriander, cumin, peppercorns, cinnamon
and cloves until aromatic and slightly darkened. Transfer the spices to a plate to
cool. In a spice mill, grind the spices to a coarse powder, then mix with the
peanuts. Store in an airtight container.
5. Remove the short ribs from the liquid. Discard the bones and trim excess fat and
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gristle. Preheat a grill to high.

6. To make the salad: Combine the cucumbers, red onion, toasted coconut and
cilantro in a bowl. Whisk together the fish sauce, lime juice, sugar and sambaloelek
to make a dressing. Pour the dressing over the salad and toss lightly.
7. Oil the grill lightly, then grill the short ribs until hot and well colored, about 10
minutes. Baste often with the braising liquid to create a rich, savory glaze. Transfer
the ribs to a serving plate and sprinkle with the toasted spices. Serve with the
cucumber salad and lime wedges.

SANDWICH OF BEEF WITH WATERCRESS

AND TOMATO CONFIT
Yield 8 portions
Ingredients Amount
Crme frache 1/3 C
Dijon mustard 1 Tbsp
Wholegrain mustard 1 Tbsp
Chives, minced 2 tsp
Tarragon, fresh, chopped 1 tsp
Salt and cayenne pepper to taste
Pre-cooked Prime Rib 1 1/2 lb
Extra virgin olive oil 1 Tbsp
Country bread 8 slices
Butter 3 Tbsp
Watercress, thick stems removed 2 bu
Lemon juice as needed
Tomato Confit (recipe follows)
Method
1. Combine the crme frache, mustard, chives and tarragon in a small bowl and whisk
to blend. Season with salt and pepper.
2. Toast the bread on the grill and spread each slice with butter while still warm.
3. Toss the watercress with the crme frache dressing. Taste and adjust the seasoning
with salt, pepper or lemon juice if necessary.
4. Slice the beef thinly. On each slice of toast, arrange some of the grilled beef, then the
watercress and finally the tomatoes. Serve at once.

179

THAI GRILLED BEEF SALAD

Yield: 8 portions
Ingredients Amounts
Beef skirt steak, grilled to medium-rare
and allowed to rest for 5 minutes 1 1/2 lb
Fish sauce 1/2 C
Chicken stock 1/2 C
Lime juice, freshly squeezed 1/2 C
Cilantro leaves, coarsely chopped 1/2 C
Green onions, including some green tops,
sliced on the bias 6 ea
Thai bird chilies, thinly sliced 4 - 8 ea
Sugar 1 tsp
Butter lettuce 1 head
Cucumber, English, peeled, seeded,
in 1/2-inch dice 1 ea
Cherry tomatoes, halved 1/2 pt
Roasted Rice Powder (recipe follows) 2 Tbsp
Fresh mint leaves 1/2 C
Crispy Shallots (recipe follows) 1/4 C
Method:
1. Slice the grilled beef across the grain into bite-sized pieces about 2 1/2 inches long
and 1/8 inch thick.
2. For the dressing: In a medium bowl, stir together the fish sauce, stock, lime juice,
chilies and sugar. Taste the dressing with some of the beef and adjust it to your
liking with additional fish sauce, lime juice, sugar or chilies. Pour the dressing over
the beef, cilantro and green onions.
3. To serve: Arrange five large lettuce leaves around the rim of a large serving platter.
Cut the remaining lettuce into a coarse chiffonade and mound it in the center. Mix
the cucumbers, tomatoes, rice powder and half the mint leaves with the beef and
place it on top of the chiffonade with a slotted spoon. Moisten the salad with any
extra dressing and then garnish with Crispy Shallots and the remaining mint leaves.
Serve immediately.
The Professional Chef Discovers Copyright 2002
California Beef The Culinary Institute of America

180

ROASTED RICE POWDER

Yield: 1/2 Cup
Ingredients Amounts
Aromatic jasmine rice 1/2 C
Method:
1. In a dry saut pan over a medium flame, toast the rice until it turns a deep reddish
brown, about 5 minutes. As the grains begin to color, shake the pan constantly to
prevent scorching and to facilitate even roasting. Transfer the rice to a plate and set it
aside to cool. Store at room temperature in a tightly sealed container.
As needed, grind the roasted rice to a powder in a spice grinder.

Beef and Eggplant Stew

Ingredients (serves 4)

2 tablespoons olive oil

600g beef chuck steak, trimmed, cut into 4cm pieces
2 garlic cloves, crushed
1/2 teaspoon ground ginger
1/2 teaspoon ground cinnamon
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1 teaspoon ground turmeric

1 teaspoon ground paprika
1 teaspoon ground cumin
800g vine-ripened tomatoes, roughly chopped
1 long red chilli, halved lengthways
4 (300g) baby eggplant, chopped
couscous, to serve

Method
1. Heat 2 teaspoons oil in a large saucepan over medium-high heat. Add beef. Cook, stirring, for 6 to 8 minutes or until browned.
Add garlic, ginger, cinnamon, turmeric, paprika and cumin. Cook, stirring, for 1 minute or until fragrant.
2. Add tomato, chilli and 1/2 cup cold water. Bring to the boil. Reduce heat to low. Cook, covered, for 1 hour. Remove lid. Cook
for 20 to 25 minutes or until beef is tender and sauce has thickened.
3. Meanwhile, heat half the remaining oil in a frying pan. Add half the eggplant. Cook, turning occasionally, for 5 to 6 minutes or
until golden. Repeat with remaining oil and eggplant. Set aside.
4. Remove and discard chilli. Add eggplant to saucepan. Season with salt and pepper. Cook, stirring, for 3 to 4 minutes or until
heated through. Serve with couscous.

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Beef and Carrot Ragout

Ingredients (serves 4)

1/4 cup plain flour

1kg gravy beef, cut into 5cm cubes
1/4 cup olive oil
2 large brown onions, cut into wedges
2 garlic cloves, crushed
1/2 cup tomato paste
1/2 cup red wine
1 cup beef stock
3 sprigs thyme
3 large carrots, peeled, roughly chopped
cooked pappardelle pasta, to serve

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Method
1. Place flour in a snap-lock bag. Season with salt and pepper. Add beef and shake bag to lightly coat beef in flour, shaking off
excess. Heat 1 tablespoon oil in a large frying pan over medium-high heat. Add half the beef. Cook, stirring occasionally, for 3
to 5 minutes or until browned. Spoon into slow cooker. Repeat with oil and remaining beef.
2. Reduce frying pan heat to medium. Add remaining oil and onion to pan. Cook, stirring often, for 2 minutes or until soft. Add
garlic and tomato paste. Cook for 1 minute. Pour in wine. Bring to the boil. Simmer, uncovered, for 5 minutes or until wine has
reduced by half. Add stock, thyme and carrots. Bring to the boil. Spoon sauce over beef and stir to combine.
3. Cover and cook on HIGH for up to 4 hours or LOW for 6 hours. Season with salt and pepper. Spoon over pasta and serve.

Old Fashion Beef Stew

Ingredients: 8 servings
2-1/2 lb(1.1 kg) lean boneless stewing beef, (chuck recommended)
1 tbsp(15 mL) oil
3 tbsp(45 mL) butter
3/4 cup (175 mL) finely chopped onions
1/4 cup (50 mL) all-purpose flour
1 tsp(5 mL) salt
1/2 tsp(2 mL) freshly ground pepper
1 bay leaf
1 tsp(5 mL) crushed thyme
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1 tsp(5 mL) crushed marjoram

4 cups (1 L) lightly salted beefstock, or water
8 small potatoes
8 onions
8 medium carrots
1/4 medium rutabaga, (yellow turnip)
3 medium parsnips
3 canned tomatoes, plus 1/2 cup liquid
1 cup (250 mL) frozen peas
1/2 cup (125 mL) chopped fresh parsley
Preparation:
Cut beef into 1-1/2-inch (4 cm) cubes; pat dry with paper towel. In heavy saucepan, heat oil and butter; brown meat one layer at a
time. (For a rich tasty stew, it's important to brown meat well at this stage.)
When all meat is browned, set aside. Melt more butter in saucepan if necessary and saut?nion until tender and golden. Stir in flour;
continue cooking over medium heat until flour is golden.
Return meat to saucepan; add seasonings (pepper, bay leaf, thyme and marjoram) and stock. Using wooden spoon, scrape up all
browned bits from bottom of pan. Simmer, partially covered, until beef is tender, about 1-1/2 hours. Either cool and refrigerate
overnight to allow flavours to mellow, or proceed with vegetables.
Peel potatoes, onions, carrots, rutabaga and parsnips. Leave potatoes whole; cut a shallow X in root end of each onion. Cut carrots,
rutabaga and parsnips into finger-length sticks.
Chop tomatoes coarsely.
Add vegetables to stew and cook, covered, at moderate simmer until all ingredients are tender, about 30 to 40 minutes. Add peas;
simmer 5 more minutes. Taste, adding more seasoning or liquid if necessary. Sprinkle with parsley and serve.

185

Ratatouille with Pasta

Ingredients (serves 8)

2 tablespoons olive oil

1 large red onion, diced
4 garlic cloves, thinly sliced
2 dried chillies, roughly chopped
1 large red capsicum, cut into 2cm pieces
1 large eggplant, cut into 3cm pieces
2 medium zucchini, roughly chopped
2 tablespoons red wine vinegar
2 x 400g cans chopped tomatoes
1 dried bay leaf
1 teaspoon caster sugar
2 tablespoons chopped fresh oregano leaves

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Method
1. Heat oil in a large, heavy-based saucepan over medium-high heat. Add onion, garlic and chilli. Cook, stirring, for 2 minutes or
until onion has softened. Add capsicum, eggplant and zucchini. Cook, stirring occasionally, for 4 minutes or until vegetables
have just softened.
2. Add vinegar. Cook, stirring, for 2 minutes or until vinegar has evaporated. Add tomato, bay leaf, sugar, oregano and 1/4 cup
cold water. Season with salt and pepper. Simmer, covered, for 15 minutes. Remove cover. Simmer for 15 minutes, stirring
occasionally, until vegetables are tender and sauce is thick. Remove and discard bay leaf. Serve.
Notes

Serve ratatouille with cooked penne or spiral pasta, grilled steak or chicken, or with crusty bread.
Storage tip: Seal.
To thaw: Freeze for up to 3 months. Thaw in fridge overnight.
To reheat: Transfer ratatouille to a saucepan over medium heat. Cook, stirring, for 15 to 20 minutes or until heated through
(add more water if needed).

187

Spaghetti with Marinara Sauce

Ingredients (serves 6)

2 tbs olive oil, plus extra to toss

1 onion, finely chopped
3 garlic cloves, crushed
1 cup (250ml) dry white wine
3 tbs tomato paste
2 x 410g cans crushed tomatoes
500g spaghetti
500g marinara mix*
300g black mussels, washed, de-bearded
2 tbs chopped flat-leaf parsley

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Method
1. Heat oil in a large saucepan over medium heat, add onion and cook for 3-4 minutes or until softened.
2. Add garlic and wine, and simmer 2 minutes. Add paste and crushed tomatoes, and simmer 15-20 minutes further, stirring
occasionally until slightly thickened. Season well.
3. Cook the pasta in boiling, salted water until al dente. Drain and toss in a little olive oil.
4. Add marinara mix and mussels to tomato sauce, cover with lid and cook 3-4 minutes over medium-high heat, discarding any
mussels that do not open.
5. Stir in parsley, then toss the sauce through the pasta and serve.

Baked Meatballs with Linguine

Ingredients (serves 4)

400g beef mince

1 brown onion, coarsely grated
25g (1/4 cup) dried (packaged) breadcrumbs
2 garlic cloves, crushed
1 egg, lightly whisked
1 tsp Woolworths Select Dried Italian Herbs
700ml tomato pasta sauce
189

400g dried linguine pasta

1/4 cup chopped fresh continental parsley

Method
1. Preheat oven to 200C. Combine mince, onion, breadcrumbs, garlic, egg and herbs in a bowl. Season with salt and pepper. Use
clean wet hands to roll 2 table spoonful of the mixture into a ball. Repeat with the remaining mixture.
2. Place the meatballs in a 2L (8-cup) capacity ceramic baking dish and pour over the pasta sauce. Cover the dish with foil and
bake for 10 minutes. Remove the foil and bake for a further 15 minutes or until the meatballs are cooked through.
3. Meanwhile, cook the pasta in a large saucepan of salted boiling water following packet directions or until al dente. Drain and
return to the pan.
4. Divide the pasta among serving bowls and top with the meatball mixture. Sprinkle with the parsley to serve.

Beef Lasagna

Ingredients (serves 4)

2 teaspoons olive oil

1 brown onion, finely chopped
2 garlic cloves, crushed
600g lean beef mince
190

737g bottle tomato pasta sauce

1/2 cup red wine
1 teaspoon caster sugar
250g packet dried lasagne pasta sheets
2 cups thickened cream
2 cups grated cheddar cheese
1/4 cup grated parmesan cheese

Method
1. Heat oil in a heavy-based saucepan over medium heat. Add onion and garlic. Cook, stirring, for 3 minutes or until onion is
tender. Add mince. Cook, stirring with a wooden spoon to break up mince, for 8 minutes or until browned. Add sauce, wine
and sugar. Season with salt and pepper. Bring to the boil. Reduce heat to low. Simmer, uncovered, for 40 minutes or until
sauce has thickened. Remove from heat.
2. Preheat oven to 180C/160C fan-forced. Lightly grease a 7cm-deep, 25cm (base) square baking dish. Spoon 1/2 cup mince
mixture over base of dish. Arrange one quarter of pasta sheets over meat mixture, breaking sheets to fit. Spoon one-third of the
remaining mince mixture over pasta. Drizzle with one-quarter of the cream. Sprinkle with one-quarter of the cheddar cheese.
Repeat layers twice. Top with remaining pasta sheets, cream and cheddar cheese. Sprinkle with parmesan. Cover loosely with
foil.
3. Bake for 45 minutes. Remove foil. Bake for 15 minutes or until pasta is tender and cheese golden. Stand for 10 minutes before
serving.

191

Carbonara Pasta Sauce

Ingredients (serves 4)

2 teaspoons olive oil

200g sliced pancetta, roughly chopped
3 garlic cloves, crushed
2 egg yolks (at room temperature)
2 eggs (at room temperature)
1/2 cup thickened cream
75g parmesan cheese, finely grated

Method
1. Heat oil in a large, non-stick frying pan over medium heat. Add pancetta and garlic. Cook, stirring, for 5 minutes or until
pancetta is crisp. Drain on paper towel.
2. Whisk egg yolks, eggs, cream and three-quarters of the parmesan together in a bowl. Season with salt and pepper.
3. Add egg mixture and pancetta mixture to pasta. Season with salt and pepper. Toss over low heat until well combined. Serve
with remaining parmesan.
192

Cheese Meatballs with Spaghetti

Ingredients (serves 4)

500g lean beef mince

1 egg, lightly beaten
1 cup grated tasty cheese
1 onion, finely chopped
1/4 cup chopped basil
1 tbs olive oil
570g jar tomato, onion & basil chunky sauce
400g dried spaghetti
Basil leaves to serve

Method
1.
2.
3.
4.

Combine mince, egg, cheese, onion and basil. Season and roll into balls.
Heat oil in a large non-stick frying pan. Cook half the meatballs for 4-5 minutes. Remove and repeat.
Return the meatballs to the pan and pour over sauce. Cover, cook over a medium heat for 20 minutes until cooked through.
Cook spaghetti in a large pan of boiling water, as per packet directions. Drain and place in bowl. Spoon over meatballs and
sauce. Serve with basil leaves.
193

PASTA AND PASTA SAUCES

Pasta Through the Ages

194

Nothing says Italy like its food, and nothing says Italian food like pasta. Wherever Italians have immigrated they have brought their
pasta and so today it is basically an international staple. Unlike other ubiquitous Italian foods like Pizza and tomato sauce, which have
a fairly recent history pasta may indeed have a much older pedigree going back hundreds if not thousands of years. To begin to
unravel the long an often complex world of pasta we have to look at its origins and some of the myths surrounding this now
worldwide food.
Many schoolchildren were taught that the Venetian merchant Marco Polo brought back pasta from his journeys in China. Another
version states that Polo discovery was actually a rediscovery of a foodstuff that was once popular in Italy in Etruscan and Roman
times. Well Marco Polo might have done amazing things on his journey but bringing pasta to Italy was not one of them, it was already
there in Polo's time. There is some evidence of an Etrusco-Roman noodle made from the same durum wheat as modern pasta called
"lagane" (origin of the modern word for lasagna). However this food, first mentioned in the 1st century AD was not boiled like pasta,
it was cooked in an oven. Therefore ancient lagane had some similarities, but cannot be considered pasta. The next culinary leap in the
history of pasta would take place a few centuries later.

Spaghetti (at the time called macaroni) drying in streets of Naples circa 1895

195

Like so much of southern Italian life, the Arab invasions of the 8th century heavily influenced the regional cuisine and is the most
accepted theory for the introduction of pasta. The dried noodle-like product they introduced to Sicily is most likely the origins of dried
pasta and was being produced in great quantities in Palermo at this time. The modern word "macaroni" derives from the Sicilian term
for making dough forcefully, as early pasta making was often a laborious daylong process. How it was served is not truly known but
many Sicilian pasta recipes still include other Arab gastronomic introductions such as raisins and spices like cinnamon. This early
pasta was an ideal staple for Sicily and it easily spread to the mainland since durum wheat thrives in Italy's climate. Italy is still a
major producer of this hard wheat, used to make the all-important semolina flour.
By the 1300's dried pasta was very popular for its nutrition and long shelf life, making it ideal for long ship voyages. Pasta made it
around the globe during the voyages of discovery a century later. By that time different shapes of pasta have appeared and new
technology made pasta easier to make. With these innovations pasta truly became a part of Italian life. However the next big
advancement in the history of pasta would not come until the 19th century when pasta met tomatoes.

Pasta Drying

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Although tomatoes were brought back to Europe shortly after their discovery in the New World, it took a long time for the plant to be
considered edible. In fact tomatoes are a member of the nightshade family and rumors of tomatoes being poisonous continued in parts
of Europe and its colonies until the mid 19th century. Therefore it was not until 1839 that the first pasta recipe with tomatoes was
documented. However shortly thereafter tomatoes took hold, especially in the south of Italy. The rest of course is delicious history.

Pasta Today
It is estimated that Italians eat over sixty pounds of pasta per person, per year easily beating Americans, who eat about twenty pounds
per person. This love of pasta in Italy far outstrips the large durum wheat production of the country; therefore Italy must import most
of the wheat it uses for pasta. Today pasta is everywhere and can be found in dried (pasta secca) and fresh (pasta fresca) varieties
depending on what the recipes call for. The main problem with pasta today is the use of mass production to fill a huge worldwide
demand. And while pasta is made everywhere the product from Italy keeps to time-tested production methods that create a superior
pasta.

Dried Pasta
There are roughly 350 different shapes and varieties of dried pasta in Italy, even more counting regional differences. Shapes range
from simple tubes to bow ties (farfalle, which actually means "butterfly"), to unique shapes like tennis rackets (racchette). Many, but
not all of these types are usually available wherever pasta is made. By Italian law dried pasta must be made with 100% durum
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semolina flour and water, a practice that all but the worst quality pasta makers worldwide have since adhered to. However there are
two factors in dried pasta from Italy that make it typically better than most other products: extrusion and drying methods.
Dried pasta, especially the more complex shapes (such as radiatore) are designed for grabbing and holding onto sauces. Dried tube
pasta (ziti or penne) often has ridges or slight abrasions on the surface to hold onto the pasta sauce as well. These ridges and bumps
are created during the extrusion process, when the pasta is forced from a copper mold and cut to desired length before drying. These
molds, while expensive and prone to wear are favored for making the best dried pasta. However most producers worldwide use steel
molds that produce pasta that is too smooth to hold onto sauce. Fortunately more pasta makers outside of Italy are starting to use the
older style copper molds.
After the pasta is cut it must be dried using a process of specific temperature and time. This is another area where mass produced pasta
falls short of good Italian pasta made the correct way. The mass produced pastas are dried at very high temperatures for a shorter time
than quality pasta. Traditional pasta is allowed to dry slower, up to 50 hours at a much lower temperature. It is after the pasta is fully
dried that it is packaged. The result is a product with a much better mouth-feel, quicker cooking time, and superior sauce holding
noodles.

Fresh Pasta

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Fresh Pasta
Essentially all pasta starts out as fresh pasta but some is made to be eaten "soft". Fresh pasta can be made with slightly different
ingredients than the dried variety. Many northern regions of Italy use all-purpose flour and eggs while southern Italy usually makes
theirs from semolina and water but it depends upon the recipe. Serving pasta that is made fresh that day shows a great deal of care in
preparation and a high level of pride in the household's culinary skills. However fresh pasta is not inherently better than dried pasta, it
is just different and is used in different situations. Some types of pasta are served only fresh, others only dried and some others can
have fresh and dried versions. It is in this case that it can be argued that fresh is better than dried pasta. Fresh pasta has been made in
households throughout Italy for generations but the region of Emilia-Romagna has the reputation of making the best. Here fresh pasta
is often served with cream sauces or a simple sauce of butter and sage while light tomato sauces are reserved for the summer months.
Following the simple but important rule of using fresh local ingredients, the Piedmontese serve their fresh pasta with a butter sauce
covered with slices of decadent local black truffles. Wherever you are in Italy, being served fresh homemade pasta is a real treat as
you can be assured that the pasta was made that day and will have a taste that will make you rethink notions of what good pasta is.

Buying and Cooking Pasta

When buying either fresh or dried pasta, look for a well made brand that uses the best ingredients such as only semolina flour for dried
pasta. The pasta should have a rough surface and not too smooth, as smooth pasta will not hold onto sauce. The noodles should be
compact and heavy for their size in order to stay together when cooking. Remember to stay away from mass-produced cheap pasta,
you will just be disappointed come dinnertime. For fresh pasta look for the expiration date on the package and take a good look at the
pasta. If it looks cheap then it probably is, if the pasta feels heavy in the package and has a nice color and texture it is worth buying.
Many Italian bakeries and grocerias also make fresh pasta that will be better than anything you could find at a supermarket and you
may even get a family sauce recipe as well. However remember not to overcook your pasta, the worlds greatest sauce cannot save
mushy pasta.
It cannot be stressed enough; cook pasta until it is al dente, firm to the teeth yet tender. Many Americans cook pasta until it is
too soft, a minute or two less of cooking time will give you authentic Italian pasta. Fresh pasta will take even less time to be
cooked to perfection. Another key to perfect pasta is to use a large cooking pot and plenty of water; this will stop the pasta
from sticking and will also ensure every inch of pasta will be cooked though. Don't forget to add plenty of salt to the cooking
water before adding the pasta, good pasta is almost never has salt in it so this is the only time it can be seasoned. Some people
add a little olive oil to the cooking water to stop the pasta from sticking and while that works for larger pasta like lasagna it is
not necessary if you use a large pot, plenty of water and remember to stir the pasta. When draining the pasta remember to
save about a cup of the water in the pot, this starchy water will add a little body to whatever sauce you choose. Never, ever
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rinse off the pasta after cooking unless you're making pasta salad. Washing off all that starch and salt will kill any flavor your
pasta once had.
When it comes to sauce it is really up to personal preference unless you are trying to follow a traditional recipe. A good rule is
to remember simple pasta works best with simple sauces while complex shaped pastas are ideal for thicker sauces. There is no
shortage of great pasta and sauce combinations and each is worth trying. However it is important that you use high quality
pasta cooked properly to ensure authentic flavor.

BASIC PASTA DOUGH (make 1 lbs.)

1 lb. pasta flour
5 to 6 whole eggs
1 pinch of salt
Combine all ingredients in a large bowl, or on cutting board. Knead mixture until it becomes smooth. Cover and let it rest for about 30
minutes.
Note: Pasta dough can be mixed by hand or by machine. If it feels that the dough is stiff or dry add a small amount of water until the
consistency is workable.
HERB PASTA
Arrange whole leaves of herbs, such as flat leaf parsley, chervil, tarragon, etc. at intervals on a sheet of rolled-out pasta. Top with
another pasta sheet and press down firmly. Pas this double pasta dough through pasta machine. Cut as desired.
RED BEET & HORSERADISH PASTA
For each pound of pasta flour (450 gr.) use 3 eggs, 1 oz. of fresh-grated horseradish and 5 oz. of cooked minced red beets. Using a
food processor, process the beets and horseradish with the flour before adding the eggs.

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Serving suggestion: This pasta goes well with various poached fish items. For example: Poached Halibut in white wine (Riesling) and
served with Beurre Blanc sauce.
SAFFRON PASTA
Add a generous pinch of saffron to a 2 oz. (60 ml.) of dry white wine. Reduce wine over a moderate heat until half. Cool completely.
For each 1 lb. (450 gr.) of flour, use 4 eggs and the reduced saffron-wine mixture.
WILD MUSHROOM PASTA
For each 1 lb. (450 gr.) of flour use 5 eggs and 1 to 1 oz. of dried porccini mushrooms, or other wild mushroom, ground to a fine
powder. If dough is to dry add an additional yolk, or two.
Serving suggestions: Make wild mushrooms pasta fettuccine and toss with a little cream that was reduced by one third. Add diced
tomatoes and cooked shrimps, crayfish or crabmeat. Or use this pasta dough to make ravioli with wild mushroom filling.
PASTA FILLINGS (FOR TORELLINI AND RAVIOLI)
CHEESE FILING (MAKE 10 OZ.)
7 oz. Ricotta cheese
2 Egg yokes
1 oz. Parmesan cheese
Salt, pepper, nutmeg, to taste
Mix together cheese, egg yolks, and Parmesan. Add a generous amount of chopped parsley. Season with salt, pepper and nutmeg.

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SPINACH AND CHEESE FILLING (2 lbs.)

1 lbs. spinach
4 oz. ricotta cheese
1 egg yoke
1 whole egg
3 oz. Parmesan cheese
Chopped parsley, salt, pepper, nutmeg, to taste.
Trim spinach, discarding ribs and stems. Wash well. Blanch spinach, drain and cool under cold water. Squeeze all water. Chop
spinach. Mix with the remaining ingredients. Season to taste.
PASTA MEAT FILLING (make 10 oz.)
1 oz. cooked, lean pork
2 oz. cooked chicken
oz. prosciutto
5 oz. ricotta cheese
1 oz. Parmesan cheese
1 egg yoke
Salt, pepper, nutmeg, to taste
Grind or fine minced the meats. Mix with the remaining ingredients.
GORGONZOLA PASTA FILLING (make 1 lb.)
8 oz. Gorgonzola cheese
6 oz. ricotta cheese
4 egg yokes
1 oz. Parmesan cheese
Salt & pepper, to taste
Mash Gorgonzola. Mix with the remaining ingredients. Season to taste.
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MUSHROOM PASTA FILLING (make 8 oz.)

10 oz. mushrooms, trimmed
oz. dried porccini mushrooms
oz. butter
1 oz. minced shallots
4 oz. dry white wine
4 oz. cream
Salt, pepper, to taste
Chop mushroom as fine as possible. Soak porcini until soft. Strain and reserve the soaking liquid. Saut shallots in butter, add
mushrooms and porccini. Saut until dry. Add wine and the soaking liquid. Reduce until dry again. Add cream and simmer until
mixture is thick. Season to taste. Cool.
MUSHROOM PASTA FILLING II (8 oz.)
oz. Dried porccini or morels
3 oz. Gruyere cheese
1 clove crushed garlic
2 oz Parmesan cheese
1 Tbsp. Cream
Chopped parsley, Salt, pepper to taste
Soak mushroom in hot water until soft. Drain and squeeze. Puree mushroom, Gruyere cheese and garlic in food processor. Mix in
Parmesan and parsley. Add enough cream to make a smooth paste. Season to taste

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Homemade tomato pasta sauce

Ingredients: 6 cups

1/2 cup extra-virgin olive oil

1 small onion, chopped
2 cloves garlic, chopped
1 stalk celery, chopped
1 carrot, chopped
Sea salt and freshly ground black pepper
2 (32-ounce) cans crushed tomatoes
2 dried bay leaves
4 tablespoons unsalted butter, optional

Method
1. Heat the oil in a large saucepan over medium heat. Add the garlic and onion and cook for 3-4 minutes until softened but not
browned.
2. Add the tomato paste and cook, stirring constantly for 1 minute (this 'cooks off' the paste, giving it a richer more intense
flavour).
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3. Add the peeled tomatoes, reduce the heat and simmer for 8-10 minutes, until thickened.
4. Stir through the salt and pepper, sugar, basil and parsley, adjusting the seasoning as required.
Notes

Use this tomato sauce as a base for other flavoured sauces. Add red or white wine and some sprigs of rosemary to serve as a
sauce with lamb shanks. Create a rich minestrone soup by adding beef stock and vegetables. Or simply add mince for spaghetti
bolognaise.

Fettucine Alfredo

2 servings

200 g fettuccine
35 g butter
2 shallots , chopped
1 clove of garlic , chopped
180 ml single cream
60 g parmesan cheese

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salt and pepper

parsley for garnish
1 colander
2 saucepans
tongs
1 wooden spoon
1. Step 2: Cook the pasta
Bring a pan, three quarters full of water to the boil and add some salt. Next, add the pasta into the boiling water and cook it for the
recommended time on the package until "al dente" which means cooked but still a little stiff to the bite. Do not let it overcook.
2. Step 3: Make the sauce
While the pasta is cooking, you can make the sauce. Place a saucepan onto a medium high heat and warm through. Add the butter and
allow it to melt. Once melted, add the shallots and garlic, and sweat for a minute. Then add the cream. Season well with salt and pepper
and cook for 3-4 minutes. Stir the mixture together, for the duration of the cooking time. Make sure the cream does not burn. Then
remove it from the heat.
3. Step 4: Finish the fettuccine
Take the pasta to the sink and drain it into the colander. Transfer it back into the same saucepan. Take it back to the hob, and place on
a medium heat. Pour the cooked cream over the cooked pasta. And add half of the parmesan. Season with a little more salt and pepper
and mix it all together well. Remove from the heat.
4. Step 5: Garnish and serve
Just before serving add in the whole leaves of parsley and stir. Then with your tongs, heap a generous portion onto a serving bowl. To
finish, sprinkle over the rest of the parmesan on top of the fettuccine. And serve! It goes well with some crusty, Italian bread.

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Old-fashioned Linguine with White Clam Sauce

Ingredients: 4 servings

3 tablespoons butter
3 tablespoons extra virgin olive oil
1 small diced onion
4 cloves garlic, minced
1 pinch crushed red pepper flakes
1 tablespoon lemon juice
1 teaspoon oregano
1 teaspoon basil
1 tablespoon Old Bay Seasoning
3 cans minced/chopped clams, with juice
1 teaspoon parsley
parmesan cheese
1 lblinguine or 1 lb thin spaghetti

1.
2.
3.
4.
5.
6.
7.
8.

1 In a 5 qt pot, heat water to a boil and cook pasta until al dente.

2 While the pasta is cooking, melt butter and olive oil in pan.
3 Sautee onion and garlic, and add crushed red pepper flakes.
4 Add lemon juice, oregano, basil, and Old Bay seasoning, stir for one minute Add clams with juice.
5 Simmer for 5 minutes.
6 Drain pasta and place in large bowl.
7 Cover pasta with clam sauce, stir well and top with parsley and parmesan cheese.
8 Serve with warm crusty bread and chilled white wine.

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Eggplant Lasagne

Ingredients: 4 servings

1 1/2 tablespoons lemon juice

3 teaspoons olive oil
500 g eggplants, sliced lengthwise, unpeeled about 5mm thick (or 17.6 oz)
1 (440 g) can tomato puree (or 15.5 oz )
1 (440 g) can tomatoes, drained and chopped (or 15.5 oz)
1 tablespoon finely chopped oregano
1 tablespoon chopped basil
1/2 teaspoon cayenne pepper
2 garlic cloves, crushed
1/2 cup dry breadcrumbs
1/2 cup grated parmesan cheese
1/2 cup ricotta cheese
1/2 cup grated mozzarella cheese

1.
2.
3.
4.
5.
6.
7.
8.

1 Preheat the griller.

2 Combine the lemon juice and olive oil and brush it on the eggplant slices.
3 Lay them in a single layer on a nonstick baking tray and grill both sides for about 3 minutes each or until golden brown.
4 Preheat the oven to 180C degrees.
5 In a bowl combine the tomato puree, tomatoes, oregano, basil, cayenne pepper and garlic.
6 In another bowl combine the parmesan and breadcrumbs.
7 Spoon one third of the tomato mixture into the base of a lasagne or casserole dish.
8 Sprinkle with one third of the breadcrumb mixture and cover with a layer of eggplant.

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9. 9 Spread half the ricotta cheese over the eggplant and continue to layer in the same order, ending with the breadcrumb mixture (in my
case hopefully).
10. 10 Scatter the mozzarella cheese over the top and bake for about 45 minutes or until golden and bubbly.
11. 11 Serve with salad and crusty bread.

Chunky Sausage and Tomato Pasta

Ingredients: 2 servings

tablespoonolive oil
1/2 lbsweet Italian sausage link, casings removed, crumbled
1/4 teaspoon crushed dried red pepper flakes
1/4 cup diced onion
1 1/2 cloves garlic, minced
1 (14 1/2 ounce) can Italian plum tomatoes, drained, coarsely chopped
3/4 cup whipping cream
1/4 teaspoon salt
6 ounces pasta
1 1/2 tablespoons minced parsley

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 gratedparmesan cheese

Heat oil in a heavy skillet over medium heat.

2 Add sausage and crushed red pepper.

3 Cook until sausage is no longer pink, stirring frequently, about 7 minutes.

4 Add onion and garlic to skillet and cook until onion is tender and sausage is light brown, stirring occasionally, about 7 minutes.
5 Add tomatoes, cream, and salt.
6 Simmer until mixture thickens slightly, about 4 minutes.
7 (Can be prepared one day ahead. Cover and chill.).
8 Cook pasta in large pot of boiling water.
9 Drain.
10 Bring sauce to a simmer.
11 Add pasta to sauce and cook until pasta is heated through and sauce thickens, stirring occasionally, about 2 minutes.
12 Divide pasta between plates.
13 Sprinkle with parsley.

Gnnochi

Ingredients: 4 servings

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3 large baking (Idaho) potatoes (about 1 3/4 pounds), scrubbed

1 large egg
1 teaspoon salt
1/4 teaspoon freshly ground white pepper
Pinch of freshly grated nutmeg
1/4 freshly grated Parmigiano-Reggiano cheese
2 cups unbleached all-purpose flour, or as needed

Preparation
Place the potatoes in a large pot with enough cold water to cover. Bring the water to a boil and cook, partially covered, until the
potatoes are easily pierced with a skewer but the skins are not split, about 35 minutes. (Alternatively, the potatoes can be baked in a
preheated 400F oven until tender, about 40 minutes.)
Drain the potatoes and let them stand just until cool enough to handle. (The hotter the potatoes are when they are peeled and riced, the
lighter the gnocchi will be.) Working quickly and protecting the hand that holds the potatoes with a folded kitchen towel or oven mitt,
scrape the skin from the potato with a paring knife. Press the peeled potatoes through a potato ricer. Alternatively, the potatoes can be
passed through a food mill fitted with the fine disc, but a ricer makes fluffier potatoes and therefore lighter gnocchi. Spread the riced
potatoes into a thin, even layer on the work surface, without pressing them or compacting them. Let them cool completely.
In a small bowl, beat the egg, salt, pepper, and nutmeg together. Gather the cold potatoes into a mound and form a well in the center.
Pour the egg mixture into the well. Knead the potato and egg mixtures together with both hands, gradually adding the grated cheese
and enough of the flour, about 1 1/2 cups, to form a smooth but slightly sticky dough. It should take no longer than 3 minutes to work
the flour into the potato mixture; remember, the longer the dough is kneaded, the more flour it will require and the heavier it will
become. As you knead the dough, it will stick to your hands and to the work surface: Repeatedly rub this rough dough from your
hands and scrape it with a knife or dough scraper from the work surface back into the dough as you knead.
Wash and dry your hands. Dust the dough, your hands, and the work surface lightly with some of the remaining flour. Cut the dough
into six equal pieces and set off to one side of the work surface. Place one piece of dough in front of you and pat it into a rough
oblong. Using both hands, in a smooth back-and-forth motion and exerting light downward pressure, roll the dough into a rope 1/2
inch thick, flouring the dough if necessary as you roll to keep it from sticking. (When you first begin making gnocchi, until your hands
get the feel of the dough, you may find it easier to cut each piece of dough in half to roll it.)

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Slice the ropes into 1/2-inch-thick rounds. Sprinkle the rounds lightly with flour and roll each piece quickly between your palms into a
rough ball, flouring the dough and your hands as needed to prevent sticking. Hold the tines of a fork at a 45-degree angle to the table
with the concave part facing up. Dip the tip of your thumb in flour. Take one ball of dough and with the tip of your thumb, press the
dough lightly against the tines of the fork as you roll it downward toward the tips of the tines. As the dough wraps around the tip of
your thumb, it will form into a dumpling with a deep indentation on one side and a ridged surface on the other. Set on a baking sheet
lined with a floured kitchen towel and continue forming gnocchi from the remaining dough balls. Repeat the whole process with the
remaining pieces of dough. At this point the gnocchi must be cooked immediately or frozen.
To cook gnocchi:
Bring six quarts of salted water to a vigorous boil in a large pot over high heat. Drop about half the gnocchi into the boiling water a
few at a time, stirring gently and continuously with a wooden spoon. Cook the gnocchi, stirring gently, until tender, about 1 minute
after they rise to the surface. (You can cook the gnocchi all at once in two separate pots of boiling water. If you make a double batch
of gnocchi, I strongly recommend cooking them in batches in two pots of water.)
Remove the gnocchi from the water with a slotted spoon of skimmer, draining them well, and transfer to a wide saucepan with some
of the sauce to be used. Cook the remaining gnocchi, if necessary. When all the gnocchi are cooked, proceed according to the
directions for saucing and serving in each recipe.
When saucing gnocchi, remember this tip: If the sauce is too dense or the gnocchi seem too dry, use some of the gnocchi cooking
water to thin the sauce and moisten the gnocchi, as you would with pasta dishes.
To precook gnocchi:
Cook the gnocchi as described above, remove them with a skimmer, and spread them out in a baking pan lightly coated with melted
butter. When ready to serve, return the gnocchi to a large pot of boiling salted water until heated through, 2 to 3 minutes. Drain
thoroughly and sauce and serve according to the particular recipe.
To freeze gnocchi:
It is best to freeze gnocchi uncooked as soon as they are shaped. Arrange the gnocchi in a single layer on a baking pan and place the
pan in a level position in the freezer. Freeze until solid, about 3 hours. Gather the frozen gnocchi into resealable freezer bags. Frozen
gnocchi can be stored in the freezer for 4 to 6 weeks.
To cook frozen gnocchi:
Frozen gnocchi must be cooked directly from the freezer in plenty of boiling water, or they will stick together. Bring 6 quarts salted
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water to a boil in each of two large pots. Shake any excess flour from the frozen gnocchi and split them between the two pots, stirring
gently as you add them to the boiling water. It is important that the water return to a boil as soon as possible; cover the pots if
necessary. Drain the gnocchi as described above and sauce and serve according to the specific recipe

Spinach and Ricotta Canneloni

Ingredients: 4 servings
2 knobs of butter
olive oil
2 cloves of garlic, peeled and finely sliced
a large handful of fresh marjoram or oregano, roughly chopped
of a nutmeg, grated
8 large handfuls of spinach, thoroughly washed
a handful of fresh basil, stalks chopped, leaves ripped
2 x 400g tins of good-quality plum tomatoes, chopped
sea salt and freshly ground black pepper
a pinch of sugar
400g crumbly ricotta cheese

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 2 handfuls of freshly grated Parmesan cheese

16 cannelloni tubes
200g mozzarella, broken up
for the white sauce
1 x 500ml tub of crme frache
3 anchovies, finely chopped
2 handfuls of freshly grated Parmesan cheese

method
Preheat the oven to 180C/350F/gas 4. Then find a metal baking tray or ovenproof dish that will fit the cannelloni in one layer so it's nice and snug. This way you'll get the
right cover of sauce and the right amount of crispiness on top. When I cook this at home I just use one pan to cut down on lots of washing up! Take your metal tray or a
saucepan, put it on a high heat and add your butter, a drizzle of olive oil, one of the sliced garlic cloves, a handful of marjoram or oregano and the grated nutmeg. By the
time the pan is hot the garlic should be soft. Put as much spinach as will fit into the pan. Keep turning it over; it will wilt quickly so you will be able to keep adding more
spinach until it's all in. Moisture will cook out of the spinach, which is fine. By cooking it this way you don't lose any of the nutrients that you would if boiling it in water.
After 5 minutes, put the spinach into a large bowl and leave to cool. Place the pan back on the heat, add a little olive oil, the other clove of sliced garlic, your basil stalks
and the tomatoes, then fill one of the empty tomato tins with cold water and add this too. Bring to the boil, then turn the heat down, add a pinch of salt and pepper and
the sugar, and simmer for about 10 minutes, until you get a loose tomato sauce consistency. Then take the pan off the heat and add the basil leaves.
By now the spinach will have cooled down, so squeeze any excess liquid out of it and pour this back into the bowl. Finely chop the spinach and put it back into the bowl.
Mix it with the liquid, add the ricotta and a handful of the Parmesan, and then use a piping bag to squeeze the mixture into the cannelloni. You can make your own piping
bag by getting a sandwich bag and putting the spinach mix into the corner of it. Then twist the bag up and cut the corner off. Carefully squeeze the filling into the
cannelloni tubes so each one is filled right up really easy.
Lay the cannelloni over the tomato sauce in the pan. Or you can pour the tomato sauce into your ovenproof dish and lay the cannelloni on top. To make the white sauce,
mix together the crme frache, anchovies and the 2 handfuls of Parmesan with a little salt and pepper, then loosen with a little water until you can spoon it over the
cannelloni. Drizzle with olive oil, sprinkle with the remaining Parmesan and the mozzarella pieces, and bake for about 20 to 25 minutes until golden and bubbling.

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DESSERTS
Apple Strudel

. Apple Strudel
The dough:
2 cups bread flour
1 beaten egg
tsp. white vinegar
1 tsp. salt
cup warm water
In a bowl mix flour and salt, add water and egg. Mix until a boll will form. Beat this dough for 100 times against de table to develop
enough gluten, or knead by hand until well-kneaded, about 10 minutes. When elastic, cover dough with a warm bowl and let rest for
30 minutes. Cover a large table with a linen tablecloth and sprinkle it with flour. Brash top of dough with melted butter and roll it to a
1/8 thickness and then start stretching with the back of your hands until paper like thin. Brush dough generously with melted butter,
sprinkle with breadcrumbs and fill with the following apple mixture:
8 large cooking apples, peeled, cored and sliced
cup, sugar
1 Tbsp. cinnamon
cup raisins (optional)
1 Tbsp. grated lemon peel
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 cup ground almonds

Combine all ingredients.
Bake strudel in a 450 F preheated oven for 10 minutes, reduce to 375 and bake until golden brown. Serve sprinkled with icing sugar.

Floating Islands

First make Almond Praline:

1 cup sugar
cup Water
cup Whole almonds
Place sugar and water in a saucepan and bring to boil until it reaches a golden color. Remove from the heat and add the nuts and stir.
Return to heat and boil for 10 to 15 minutes longer, until it becomes dark in color. Take off heat and if you have a marble counter pour
the mixture on to it, or in an oiled baking pan. When cool, brake praline and blend to a coarse powder.
Now make the Floating Islands:
4 oz praline
8 egg whites
Pinch of salt
cup Icing Sugar
cup regular granulated sugar
2 tsp. water
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2 cups, Vanilla Custard Sauce

Beat egg white with a pinch of salt, and gradually add sugar. Beat until stiff. Do not over beat. Add praline. With a spoon, form about
2 inch dollops of egg white - praline mixture and bake them in buttered dish until slightly brown, aprox. 20 minutes.
To serve: Set one the egg white meringue on to a serving dish. Drizzle a bit of Caramel sauce over and spoon some of the Vanilla
Custard around it. Serve it well chilled.

Chocolate Truffle

Ingredients
Basic truffle ingredients
8 ounces of semi-sweet or bittersweet chocolate (high quality, 62% cacao or higher), well chopped into small pieces
1/2 cup of heavy whipping cream
1 teaspoon of vanilla extract
Optional base flavorings:
Mint leaves (1 bunch, stems removed, chopped, about 1 cup)
Cinnamon and cardamon (1 cinnamon stick, 2 cardamom pods)
Amaretto (1-2 tablespoons)
Almond extract (1 teaspoon)
Truffle coatings
Cocoa powder
Finely chopped walnuts
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Finely chopped almonds

Method
1 In a small, heavy saucepan bring the heavy whipping cream to a simmer (this may take a while, be sure to stir and scrape down the sides with a
rubber spatula every few minutes).
If you are using one of the other recommended flavorings, stir it in with the cream (and ignore vanilla in the next step). If adding mint or other
solids, after the cream simmers, remove from heat and let seep for an hour. Then strain away solids, and return the cream to a simmer and
proceed with recipe.
2 Place the chocolate in a separate bowl. Pour the cream over the chocolate, add the vanilla, and allow to stand for a few minutes then stir until
smooth. (This chocolate base is called ganache.)
3 Allow to cool, then place in the refrigerator for two hours. Remove and with a teaspoon roll out balls of the ganache. Roll in your hands quickly
(as it will melt from the heat of your hands) and place on a baking sheet lined with parchment paper. Place in the refrigerator overnight.
4 Roll in cocoa powder or chopped nuts and serve, or place back in the refrigerator until needed.
Makes 30-40 chocolate truffles.

Chocolate Tart

Ingredients

200g pack all-butter biscuits

100g butter

1 tbsp golden syrup or honey

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100g bar dark chocolate

100g bar milk chocolate

1 tspvanilla extract

2 tbsp icing sugar , plus extra for dusting

200ml whipping cream

3 tbsp crme frache , to decorate

200g raspberries , to serve

Method

Crush the biscuits by putting them in a large, strong, plastic food bag and bashing with a rolling pin. Melt the butter with the syrup or
honey in the microwave, then stir in the biscuits. Press onto the base and up the sides of a 12 x 36cm rectangular tin (or 23-25cm round
flan tin) and chill while you make the filling.

Break up the two chocolate bars and put in a large bowl. Melt in the microwave for 2-3 mins on Medium, stirring halfway through. Stir in
the vanilla extract, then sift in the icing sugar. Whip the cream until it just holds its shape, then fold into the melted chocolate. Pour into
the prepared tin and smooth the top. Chill for at least 2 hrs or for up to 2 days.

Just before serving, remove the tart from the tin and slide it onto a flat plate (loosen edges first with the tip of a small pointed knife). You
will find it easier to remove the tart if you leave it at room temperature for 30 mins. Put a few tsps of crme frache along the centre of the
tart (or around the edges if the tart is circular) and top each with a raspberry, then dust lightly with icing sugar. Cut into thin slices and
serve with extra raspberries on the side.

219

Hungarian Dobos Torte

cake
1.
2.
3.
4.
5.
6.
7.
8.

10 large eggs, separated, at room temperature

1 cup granulated sugar
2 1/2 sticks (10 ounces) unsalted butter, softened
1/2 cup confectioners' sugar
1 teaspoon finely grated lemon zest
1 teaspoon pure vanilla extract
1/8 teaspoon salt
1 1/2 cups all-purpose flour

filling
1.
2.
3.
4.
5.
6.

4 large eggs, at room temperature

2/3 cup granulated sugar
1/4 teaspoon pure vanilla extract
4 ounces bittersweet chocolate, coarsely chopped
3 tablespoons water
1 1/2 sticks (6 ounces) unsalted butter, at room temperature
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7. Confectioners' sugar, for sifting

caramel
1. 1/2 cup granulated sugar
2. 2 tablespoons water
1. MAKE THE CAKE Preheat the oven to 350. Lightly coat two 12-by-17-inch jelly-roll pans with vegetable oil spray; line them with
parchment or wax paper.
2. In a standing electric mixer fitted with a whisk, beat the egg whites until soft peaks form. At high speed, gradually add the granulated
sugar and beat until the whites are glossy and firm, about 1 minute. Transfer the beaten whites to a large bowl; rinse and dry the mixing
bowl.
3. Add the egg yolks, butter, confectioners' sugar, lemon zest, vanilla and salt to the mixing bowl and beat at moderate speed until creamy.
Beat in one-fourth of the beaten whites. Transfer the batter to a large bowl. Fold in onethird of the flour, followed by onethird of the
remaining whites; repeat with the remaining flour and whites until no streaks of white remain. Divide the batter between the prepared pans
and spread evenly with an offset spatula. Bake the cakes for about 12 minutes, or until firm, shifting the pans halfway through baking.
4. MAKE THE FILLING In a large heatproof bowl set over a saucepan of simmering water, beat the eggs with the sugar until tripled in
volume and an instant-read thermometer inserted in the mixture registers 165, about 6 minutes. Whisk in the vanilla. Remove the bowl
from the pan and pour out the water. Add the chocolate and water to the pan and cook over moderate heat, stirring, until the chocolate is
melted. Scrape the chocolate into a medium bowl. Whisk in one-fourth of the egg mixture, then gradually whisk in the rest. Let cool.
5. In a large bowl, using a handheld mixer, beat the butter until fluffy. Beat in the chocolate mixture. Refrigerate until firm.
6. Liberally sift confectioners' sugar over the cakes. Top each jellyroll pan with a baking sheet; invert to release the cakes. Remove the
parchment and dust the cakes with confectioners' sugar. Cut each cake crosswise into three 5by12inch rectangles. Place 1 cake layer on
a platter. Beat the filling until thick and fluffy, about 2 minutes; spread 1/2 cup evenly over the layer. Repeat to make a total of 5 layers,
reserving the last cake rectangle and 1/4 cup of filling. Thinly frost the side of the cake with the remaining 1/4 cup of filling. Refrigerate
until very firm.
7. MAKE THE CARAMEL Spray a large sheet of wax paper with vegetable oil spray. Center the remaining cake layer on the sheet. In a
medium saucepan, cook the sugar and water over moderately high heat, stirring, until an amber caramel forms, 5 minutes. Carefully pour
the caramel over the cake layer and spread it thinly with a small offset spatula. (About one-fourth of the caramel will end up on the paper.)
Working quickly, cut the cake in half crosswise with a buttered sharp knife, then cut it in half crosswise again to form 4 rectangles. Cut
each rectangle into 3 strips to make 12 equal strips. Trim any excess caramel from the sides. Let the caramel harden completely.
8. Arrange the caramel cake strips side by side on the top of the cake. Cut into slices between the strips and serve.
Make ahead the finished cake can be refrigerated, uncovered, for 2 days.

221

Baclava

Ingredients
For the baklava:
1 lb. of chopped nuts (almonds, walnuts, or pistachios are best, or use a combination of them)
1 lb of phyllo dough
1 cup of butter, melted
1/3 cup of sugar
1 teaspoon of ground cinnamon
1/3 teaspoon of ground cloves
For the syrup:
1 cup of water
1 cup of sugar
1/2 cup of honey
2 tablespoons of lemon juice
1 cinnamon stick
Finely ground pistachios for garnish (optional)
Method
1 Lightly grease a 9x13 pan and set the oven to 350F.
2 Thaw the phyllo dough according to manufacturer's directions (this may take overnight). When thawed, roll out the dough and cut the dough
in half so the sheets will fit in the pan. Cover with a damp towel to keep it from drying out.
3 Process the nuts until in small, even sized pieces. Combine with sugar, cinnamon, and cloves. In a separate bowl, melt the butter in the
microwave.

222

4 Place a sheet of phyllo dough into the pan. Using a pastry brush, brush the phyllo sheet with melted butter. Repeat 7 more times until it is 8
sheets thick, each sheet being "painted" with the butter.
5 Spoon on a thin layer of the nut mixture. Cover with two more sheets of phyllo, brushing each one with butter. Continue to repeat the nut
mixture and two buttered sheets of phyllo until the nut mixture is all used up. The top layer should be 8 phyllo sheets thick, each sheet being
individually buttered. Do not worry if the sheets crinkle up a bit, it will just add more texture.
6 Cut into 24 equal sized squares using a sharp knife. Bake at 350F for 30-35 minutes or until lightly golden brown, and edges appear slightly
crisp.
7 While baking, make the syrup. Combine the cinnamon stick, sugar, lemon juice, honey, and water in a saucepan. Bring to a boil, then reduce to
medium low heat and let simmer for 7 minutes and slightly thickened. Remove the cinnamon stick and allow to cool.
8 Spoon the cooled syrup over the hot baklava and let cool for at least 4 hours. Garnish with some finely crushed pistachios of desired.
Yield: Makes 24 portions.

Fruit Tart

Servings: Makes about 8 servings

Ingredients

1 1/4 cups all-purpose flour

3 tablespoons sugar
1/2 teaspoon salt
8 tablespoons (1 stick) unsalted butter , very cold
3 to 4 tablespoons ice water

223

3 extra-large egg yolks , at room temperature

6 tablespoons sugar
1 1/2 tablespoons cornstarch
1 cup milk
1 tablespoon unsalted butter
1/2 teaspoon pure vanilla
1 tablespoon heavy cream
1/2 teaspoon cognac or brandy

1/2 cup apricot jelly

Directions
For Pastry
Combine flour, sugar and salt and place in freezer 30 minutes. Cut butter into 1/4-inch pieces. Put flour mixture in the bowl of a food
processor fitted with a steel blade (or in a Cuisinart). Add butter and pulse about 10 times until butter forms small bits. Add ice water
and process until dough comes together. Place on a well-floured board and form into a disc. Cover in plastic wrap and refrigerate at
least 30 to 45 minutes.
Preheat oven to 375. Remove dough from refrigerator and let sit 5 minutes. Roll dough into 1/16-inch-thick circle, large enough to
hang slightly over the sides of a 10-inch tart pan with removable bottom. Place dough in pan. Cut off excess dough with a sharp knife
or your thumb. Line tart shell with aluminum foil, then fill with dried beans or rice. Bake 10 minutes. Remove beans and foil; prick
bottom of shell with a fork to allow steam to escape. Bake another 20 minutes until browned. Cool to room temperature.
For Pastry Cream
Toppings (choose 4 or 5): Raspberries, blueberries, blackberries, halved strawberries, grapes (in small clusters), sliced mango,
sliced papaya, sliced kiwi, sliced bananas, sliced plums, sliced oranges, sliced limes In the bowl of an electric mixer fitted with a
paddle attachment (or using an electric hand mixer), beat egg yolks and sugar on medium-high speed about 3 minutes, until mixture
is light yellow and falls back into bowl in a ribbon. On low speed, beat in cornstarch. In a large saucepan, bring milk to a simmer.
Slowly pour milk into egg mixture, whisking steadily, then pour back into saucepan. Cook over medium heat, stirring .constantly with
a whisk or wooden spoon until mixture is thick, about 4 minutes. Bring to a boil and cook on low heat 2 to 3 more minutes. (Taste to
be sure cornstarch is cooked.) Remove from heat; mix in butter, vanilla, cream and cognac. Pour through a strainer into a bowl.
Place plastic wrap directly onto custard and refrigerate until cold. Place baked tart shell on a serving plate and spread pastry cream
over bottom of shell. Slice and group fruit to make a casual arrangement. Place larger fruit first, then fill spaces with berries. Use
colorful fruit, such as halved strawberries or a grouping of raspberries, near the center for focus and height.
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For Glaze
In a small saucepan (or microwave-safe bowl), melt jelly with 1 tablespoon water. Brush glaze over fruit and serve as soon as
possible to avoid soggy pastry

Tiramisu

History
There is some debate regarding tiramisu's origin. It may have originated as a variation of another layered dessert, the ZuppaInglese.[1]
It is mentioned in Giovanni Capnist's 1983 cookbook I Dolci Del Veneto,[2] while Merriam-Webster's Online Dictionary gives 1982 as the first
mention of the dessert.[3]
Several sources (from Vin Veneto, dated 1981, to the Italian Academy of Giuseppe Maffioli and several cuisine websites) claim that tiramisu was
invented in Treviso at Le Beccherie restaurant by the god-daughter and apprentice of confectionerRoberto Linguanotto, Francesca Valori, whose
maiden name was Tiramisu. It is believed that Linguanotto named the dish in honour of Francesca's culinary skill.
Other sources[who?] report the creation of the cake to have originated in the city of Siena. Some confectioners were said to have created it in honour
of Cosimo III on the occasion of his visit to the city. Alternatively, accounts by CarminantonioIannaccone[4] as researched and written about by
The Washington Post[5] establish the creation of tiramisu by him on 24 December 1969 in Via Sottotreviso while he was head chef at Treviso, near
Venice.
Accounts of the recipe's invention at an Italian brothel (to provide an energy boost to exhausted clients) are apocryphal.
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Preparation
Tiramisu is a layered dessert, consisting of alternating layers of coffee-soaked Savoiardi biscuits and sweet mixture of mascarpone cheese and
eggs and sugar. Eggs, sugar and Marsala wine are cooked as a zabaione. Cocoa powder is sifted on top (and sometimes between layers) as both a
garnish and a bitter counterpoint to the sweetened cheese mixture.[6]
To prepare the biscuit layer, Savoiardi (light, finger-sized sponge cakes, commonly known as ladyfingers in the United States) are soaked in
espresso or strong coffee, often with an addition of a flavorful liquor such as sweet marsala wine or dark rum.
For the mascarpone cheese layer, a mixture of egg yolks and sugar is first prepared: egg yolks are mixed with sugar to form a thick cream to which
the mascarpone cheese is added, then the egg whites are beaten stiff and folded in to the mascarpone/egg cream. This mixture is spread over the
coffee-soaked biscuits (often a liquor such as Rum or cognac will be added to the coffee for soaking the biscuits). The layer is then topped with a
dusting of cocoa powder, and more layers are added.
Countless variations for tiramisu exist. Some cooks use other cakes or sweet, yeasted breads, such as panettone, in place of ladyfingers.[7] Other
cheese mixtures are used as well, some containing raw eggs, and others containing no eggs at all. Other liquors are frequently substituted for the
traditional Marsala wine in both the coffee and the cheese mixture, including dark rum, Madeira, port, brandy and cognac.

yield: Makes 4 to 6 generous servings

Ingredients

3 large eggs, separated

3/4 cup sugar
1 (8-oz) container mascarpone cheese (1 scant cup)
1/2 cup chilled heavy cream
2 cups very strong brewed coffee or brewed espresso, cooled to room temperature
2 tablespoons sweet Marsala wine
18 savoiardi (crisp Italian ladyfingers, 6 oz)
1/4 cup fine-quality bittersweet chocolate shavings (not unsweetened; made with a vegetable peeler) or 2 tablespoons unsweetened cocoa
powder

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Preparation
Beat together yolks and 1/2 cup sugar in a large bowl with an electric mixer at medium speed until thick and pale, about 2 minutes. Beat in
mascarpone until just combined.
Beat whites with a pinch of salt in another bowl with cleaned beaters until they just hold soft peaks. Add remaining 1/4 cup sugar a little at a time,
beating, then continue to beat whites until they just hold stiff peaks. Beat cream in another bowl with cleaned beaters until it just holds soft peaks.
Fold cream into mascarpone mixture gently but thoroughly, then fold in whites.
Stir together coffee and Marsala in a shallow bowl. Dip 1 ladyfinger in coffee mixture, soaking it about 4 seconds on each side, and transfer to an
8-inch glass baking dish (2-quart capacity). Repeat with 8 more ladyfingers and arrange in bottom of dish, trimming as needed to fit snugly.
Spread half of mascarpone mixture evenly over ladyfingers. Make another layer in same manner with remaining ladyfingers and mascarpone
mixture. Chill tiramisu, covered, at least 6 hours.
Just before serving, sprinkle with chocolate.

Crepes Suzette

Serve 4
2 eggs
1 cup flour
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1 half water and half beer

1 tbsp. melted butter
Butter or oil for frying, as needed
Pinch of salt
Beat eggs I a food processor or a mixing bowl. Add flour and salt. Beat until smooth. Gradually add the liquids and mix until well
blended. Leave batter to rest for about 2 hours. If seem to thick, add some more water and mix until has the consistency of a cream.
Fry thin crepes in a semi hot pan that was oiled or buttered. Crepes can be cooked and kept in refrigeration for up to two days.
Crepes Suzette Sauce:
Consider 3 crepes per person:
cup orange juice
cup sugar
Lemon and orange grated peel
2 Tbsp. orange liquor
2 tbsp. brandy
1 tbsp. butter
Caramelize sugar in the orange juice, add rest of ingredients but the brandy. When sauce is hot, add one crepe at the time and coat it
with the sauce on both sides. Fold it in four and transfer it to a warm serving plate. Warm the brandy, ignite it and pour over crepes.
Serve at once.

228

Sweet Plum Dumplings

Dumplings:
400g Potatoes (starchy potatoes like Russet work the best)
150g Flour
2 Tbsp Cream of Wheat
2 Tbsp Soft Butter (unsalted preffered)
1 Egg Yolk
Salt
12 Italian Prune Plums (can use apricots as well)
1/4 cup Granulated Sugar

Topping:
3/4 cup Unsalted Butter
100g Bread Crumbs
Cinnamon
Powdered Sugar

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STEP 1: Cook potatoes with skin until soft. Drain, peel the skin off and mash until smooth.
Add flour, cream of wheat, soft butter, egg yolk, sugar and dash of salt. Work into a smooth dough and let rest for about 20 minutes.
STEP 2: Meanwhile wash and dry the plums, cut them in half and remove the pits. Put the granulated sugar into a small bowl and roll
the plum halves in it to cover them with sugar.
STEP 3: After your dough is ready lightly flour your work surface. Divide the dough in half. Roll each half and form it into 2 thick roll.
Cut each roll evenly into 12 pieces. Flatten each piece, sprinkle with sugar and place half a plum in each. Form them into little balls
(make sure there is no holes).
STEP 4: Cook in a boiling water till they swim up to the top (about 15-20 minutes)
STEP 5: In a large sauce pan melt unsalted butter add breadcrumbs. On a medium heat stir till golden brown .
STEP 6: Add the cooked dumpling and roll them gently around to cover them completely with the butter and bread crumbs mixture.
STEP 7: Put on a plate, sprinkle with cinnamon and powdered sugar.

230

Chocolate Mousse

INGREDIENTS: Serves 5-8

4 1/2 ounces bittersweet chocolate, finely chopped
2 tablespoons (1 ounce) unsalted butter, diced
2 tablespoons espresso or very strong coffee (I used decaf espresso from a local Starbucks)
1 cup cold heavy cream
3 large eggs, separated
1 tablespoon sugar
(Optional) Raspberries and extra whipped cream
METHOD
1 Whip the cream to soft peaks, then refrigerate.
2 Combine the chocolate, butter, and espresso in the top of a double boiler over hot, but not simmering, water, stirring frequently until smooth.
Remove from the heat and let cool until the chocolate is just slightly warmer than body temperature. To test, dab some chocolate on your
bottom lip. It should feel warm. If it is too cool, the mixture will seize when the other ingredients are added.
3 Once the melted chocolate has cooled slightly, whip the egg whites in a medium bowl until they are foamy and beginning to hold a shape.
Sprinkle in the sugar and beat until soft peaks form.
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4 When the chocolate has reached the proper temperature, stir in the yolks. Gently stir in about one-third of the whipped cream. Fold in half the
whites just until incorporated, then fold in the remaining whites, and finally the remaining whipped cream.
5 Spoon or pipe the mousse into a serving bowl or individual dishes. If you wish, layer in fresh raspberries and whipped cream. Refrigerate for
at least 8 hours. (The mousse can be refrigerated for up to a day.)

CHEESE

232

History of cheesemaking
No-one knows exactly when or where cheese was invented - although it can be said for certain that it was not in Switzerland. One story has it that a
merchant travelling through the desert 5000 years ago made the discovery by accident when the milk he was transporting in a bag made of a sheep's
stomach reacted with the natural rennet in the stomach lining and was churned into cheese by constant jogging. Be that as it may, cheese is certainly
mentioned in the Old Testament in texts which may date back 3,500 years.
Who invented Swiss cheese?
Swiss cheese was mentioned by the first century Roman historian Pliny the Elder, who called it CaseusHelveticus - the "cheese of the Helvetians", one
of the tribes living in Switzerland at the time.
From cottage cheese to hard cheese
For centuries the standard type was cottage cheese, made by souring milk, and which did not keep. The technique of using rennet - a substance taken
from the stomach lining of calves - to make hard cheese first appeared in Switzerland around the 15th century. Since such cheese could be stored for
lengthy periods it is not surprising that it soon became part of the basic fare of travellers.
The monks who looked after the hospices at the top of some of the major passes, snowed in for part of the year, kept large stocks of it for their
guests. And they needed to be large: one guest who passed through the hostel on the Great St Bernard pass was Napoleon, who - with the help of his
40,000 troops - got through a tonne and a half of the monks' cheese in May 1800. (The monks had to wait 50 years before they saw any money at all
for it, and it was only in 1984 that the then French President, Franois Mitterrand, made a token payment of the rest.)
Cheese and cheese makers go abroad
Once it could be stored, Swiss cheese soon became a valuable trading commodity. By the 18th century it was being sold all over Europe - even to the
detriment of the local market, if a 1793 travel guide is to be believed:
"It is rather strange that cheese and butter should be so bad in inns throughout Switzerland. Even in the regions which produce a lot of milk, it is hard
to get good cream for your coffee or fresh butter, because the locals find it more profitable to make cheese out of their milk."

Switzerland soon exported not only cheese but cheesemakers too. Many of the thousands of Swiss emigrants who settled in the US in the 19th

233

century were dairymen, some of whose descendents are still making cheese there today. Others were invited to Russia and eastern Europe to help set
up a dairy industry. Some of them remained in those countries, but many eventually came back to Switzerland. It was Swiss cheesemakers who
developed Tilsiter cheese, named after the town of Tilsit, which was then in East Prussia, and is now the Russian town of Sovetsk. They brought their
new product back with them when they returned home. Even today, the Swiss government provides advice and practical help in cheesemaking as part
of its aid to developing countries.
... and a pasture that went abroad too
Not quite such a success story as far as the Swiss were concerned was the accidental cession of valuable pasture land to Italy in 1821. A notary in
Brig sold the Bettelmatt Alp, on the border between Switzerland and the Piemont, to an Italian, without realising that it would thereby change country.

The pasture, sufficient for about 100 cows, is renowned for its juicy grass and aromatic herbs.

But the creamy cheese it produces is now an Italian, not a Swiss, variety.

234

MISCELANEOUS
French Cooking terminology
A la: in the style of
A la Francaise: prepared in French style
A langlaise: prepared in English style
A la broche: on a skewer
A la carte: Individually priced food items on the menu
En Aspic: coated with savory jelly
Au Gratin: sprinkled with cheese or crumbs and baked until golden brown
Au jus: served with cooking juice or liquid
Au Lait: with milk
Au vinblanc: with white wine
Au bleu: underdone cooked, very rare
Le bouquet garni: a bundle of herbs such as: parsley, thyme, celery, leek and bay leaf.
Concasse: coarsely chopped, ex. parsley, tomatoes
Du jour: special dish of the day
Duchesse: Mashed potatoes mixed with eggs, shaped as cylinder
Duxelles: finely chopped mushrooms cooked with shallots
Emince: sliced
Etuvee: cooked in its own juice
Farci: stuffed
Flambe: flamed
Foie Gras: fat goose liver
Fine herbs: Mixture of parsley, chervil, tarragon and chives
Fondu: melted
Frappe: chilled
Galantine: Boneless poultry, or meat, stuffed, rolled and tied, cooked and usually served cold
La fricassee: white stew in which the meat is cooked in the sauce
Liaison: Culinary process of combining two or more ingredients until none of them can be identified, done with starches, egg yolks,
vegetable puree, blood.
235

Jardiniere: cut into batons

Jus Lie: Thickened pan juices
Julienne: cut into fine strips
Macedoine: a mixture of fruit or vegetable
Medaillon: cut and prepared in a round, flat shape
Mignonette: coarse ground or crushed pepper
Mirepoix: roughly cut onions, carrots, celery with sprig of thyme and bay leaf
Nappe: coated with sauce or jelly
Mise-en-place: State of readiness. Elementary preparations which are constantly restored to during the various stage of culinary
preparations.
Mousseline: A sauce or dish lightened with either beaten cream or beaten egg whites.
Puree: mashed
Poele: Pot roasted
Quenelle: forcemeat or poultry shaped as dumplings, usually poached
Table dhte: a meal or several courses served at fixed price
Terrine: a pate cooked and served in an earthenware dish
Veloute: basic sauce with the consistency of a cream
Vinaigrette: a marinade or salad dressing of oil, vinegar, pepper and herbs
Vol-au-vent: puff pastry case

Cooking Herbs
Herbs can be used fresh or dry. The leaves contain an oil which gives the taste and the smell of that particular herb. They have no food
value from nutritive point of view, but they stimulate the appetite and help digestion. The most common used herbs are:
Basil, Bay-leaves, Borage, Chervil, Chive, Dill, Fennel, Lovage, Marjoram, Mint, Oregano, Parsley, Rosemary, Sage, Tarragon,
Thyme.
Fine Herbs: It is a mixture of fresh herbs, usually formed of Chervil, Tarragon, and Parsley.
Spices: They are natural products obtained from the fruits, seeds, roots, flowers or from the bark of trees or shrubs. They also contain
oils that give the characteristic smell and flavor. Because of the dryness the oil concentrate so use them sparingly. The most common
and known Spices are:
236

Allspice or pimento, Anise pepper and anise star, Asafetida, Cardamom, Caraway, Cassia, Celery Seeds, Chilies and capsicums,
Cinnamon, Cloves, Coriander, Cumin, Dill Seeds, Fennel Seeds, Fenugreek, Ginger, Juniper Berries, Nutmeg and Mace, poppy Seeds,
Saffron, Sesame seeds, Surmac Seeds, Turmeric.
Chinese five Spice consisting of: Anise, fennel, cloves, cinnamon and anise pepper,
powdered and mix.
Graham Masala: It is a mixture that contains Cardamom Seeds, Cinnamon, Cumin, Cloves, Black peppercorn, Nutmeg.
Curry Powder: a mixture of : Bay leaves, ginger, chilies, nutmeg, saffron, garlic, caraway, coriander, clove, allspice, cinnamon, mace,
mustard seeds, pepper, turmeric.
Condiments: Salt, Pepper, Cayenne, Paprika.
Mustard: A powder made of the seeds of the mustard plant. It is diluted with water, wine, herbs, milk, etc.
Vinegar: Natural vinegar is made from malt, which is produced from barley, then yeast is added to convert to alcohol. Then a bacteria
is added to convert alcohol into acetic acid. Spirit vinegar is produced from potatoes, grains or starchy vegetables. Red or white wine
vinegar are made from grapes. To produce flavored vinegar is required herbs as tarragon, basil, etc.
Essences: They in general are produced from a solution of essential oils and alcohol. The most common are: Almond, Lemon,
Orange, Pineapple, Raspberry, Strawberry, Vanilla.
Food-borne Illness
Food can become a very potent carrier for many illnesses. Food contaminated by bacteria is by far the most common cause of food
poisoning. The conditions favorable for bacteria to grow are: Food to be the right kind, Temperature must be suitable, Moisture must
be adequate, Time must be the right length.
The most common foods to grow bacteria: Meat and meat products, Milk and Milk products, Eggs and Eggs products, Soups, Gravies,
Stocks, Sauces.
Temperature: The so called Temperature Danger Zone is between 45 to 145 F. or in Celsius is between 7 to 60 C. Food should be
prepared with extreme care and as close as possible to the time of serving. If you need to cool food chill it as fast as possible. If you
have to reheat do it as fast as possible through the Danger Zone.
Moisture: Bacteria require moisture to grow. They do not multiply on dried foods. The ideal foods are: meats with jellies, custards,
creams, sauces, gravies, etc.
Time: Under ideal conditions a bacteria cell divide into two every 20 minutes. In 5 6 hours, millions of bacteria are produced.
237

The most common poisoning bacteria: Salmonella, Staphylococcus, Bacillus cereus.

Prevention of Food poisoning
1.
2.
3.
4.
5.
6.
7.

Washing hands
Handle food as little as possible
Cover cuts and burns with appropriate water proof bandages
Keeps food as temperature requires: Cold food in cold environment and hot food over 145 F.
Cook meat and eggs thoroughly
Protect foods from cross contamination
Keep kitchen clean and orderly.

The By Gone Era

Lunch would start at 11 oclock with soup and thin slices of bread. Then came the Hors Doeuvre, perhaps a timbale of fish, crayfish
tails in dill sauce or a pate. Now it was time for the main courses, a boiled beef and a roast chicken, or perhaps venison, boar,
pheasant, woodcock and thick sauces sweetened with butter. Vegetables were prepared with more butter and sometimes pureed with
cream. Then it was the inevitable Dessert, always fresh made, always warm with cream and butter cream. Then by 3 oclock cigars,
brandy and coffee for the men and liquors for the ladies were gossip was updated and spiced with the latest stories. By 4 oclock
everybody was tired and went to take a nap until supper will be served at 6 PM sharp. Well, Dinner this is indeed a good part of the
day when everybody will start eating again because at 10 oclock Opera will be full of guests. And late at night the Ballroom will be
invaded with Strauss music.
Here is a recipe for Imperial Soup for the annual Court Ball attended by about 2000 guests:
20 lbs. of beef
6 lbs. of ox liver
24 lbs. of veal
16 calves feet
20 lbs. pork
16 lbs. venison
5 ducks
5 wild geese
3 geese
238

8 partridges
8 pigeons
10 chickens
With the exception of beef all meats are roasted until brown, added 550 liters of water and cook slowly Then add:
10 parsley roots
10 carrots
15 leeks
10 white beets
12 celery
16 lbs. Onion and following spices:
70 grams white pepper
100 grams ginger
80 grams nutmeg, 60 grams mace
6 grams, cayenne
24 cloves
6 lbs. of chestnuts glazed in 200 grams of sugar.
It must have been a wonderful time!

Cooking Guidelines:
The following PRIORITIES are sought in any cooking style or cuisine:
1.
TASTE
This is the most important goal to keep in mind when you cook. Taste is very personal but in principle it is affected by:
Proper and correct measure of seasoning
Respecting the proper method of cooking for that particular food item
Consistency or viscosity
Freshness and quality of ingredients you are going to use in cooking
2.

PRESENTATION
This is the way the cooked food item is presented to the table. It is often said that food is first eaten with the eyes. Here are
some of the ideas that stand to the principle of a good presentation:
239

The way the food item is arranged or placed on the serving dish
Size of the portion
Avoid repetition (Colors or cooking methods)
Precision in carving, slicing or cutting food items
3.

PROPER COOKING
Meat, especially if red, should be cooked as ordered: Rare, Medium Rare, etc.
Meats that are cooked using Braising, as cooking method, should be fully cooked, tender, but not dry.
White meats should also be fully cooked, but never dry
Vegetables that will accompany meats should have the color preserved, not to be mashie or overcooked, greasy or soggy.

4.

TEMPERATURE
Hot food on hot plates and cold food on chilled plates!

Always try to use what is fresh and in season, not only that you will save in the amount of money spent to buy what you need, but also
you will gain in the better quality and flavor of the food item. Provide contrast in cooking methods, colors, texture, and seasonings.
Avoid serving on the same plate two cooking methods, like fried vegetables with fried meat item, an item that has a strong flavor with
an item with a delicate flavor. Avoid serving to much starch.
PROTEIN POWER:
Blend:
2 Tbsp. protein powder
2 Tbsp. Lecithin (granulated)
1 Tbsp. Natural Yeast
Honey
Fresh Fruit Juice

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Bobbie's Energy Bar- Fruit-filled

1 cup raisins
1 cup dried blueberries
2 cups chopped dates
2 cups chopped dried apples
2 cups chopped dried apricots
2 cups chopped dried prunes
8 oz almond or peanut butter
1/2 cup sunflower seeds
8 cups rolled oats
12 oz pancake mix (complete)(3 cups)
16 oz honey
Preheat oven to 375 degrees. Grease a large cookie sheet.
Knead together all the fruit and the nut butter.
Knead in sunflower seeds, rolled oats, and pancake mix.
Add honey and knead until blended.
Press out onto tin 3/8 to 1/2 inch thick and as even as possible. Using a table knife, press the bar lines into the sheet.
Bake about 20 minutes until top is light brown.
Freeze very well if individually wrapped and then put in a zip lock.
INGREDIENTS
2 cups almonds (raw)
1/2 cup flax meal (flax seeds ground in a blender)
1/2 cup shredded coconut (unsweetened)
1/2 cup unsalted almond butter (roasted tastes better)
1/2 teaspoon Celtic sea salt
1/2 cup coconut oil
4 drops stevia
1 tablespoon agave nectar
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1 tablespoon vanilla extract

1 cup dagoba Choco drops (optional)
INSTRUCTIONS
Place almonds, flax meal, shredded coconut, almond butter and salt in a food processor
Pulse briefly, about 10 seconds
In a small sauce pan, melt coconut oil over very low heat
Remove coconut oil from stove, stir stevia, agave and vanilla into oil
Add coconut oil mixture to food processor and pulse until ingredients form a coarse paste
Press mixture into an 88 glass baking dish
Chill in refrigerator for 1 hour, until mixture hardens
In a small saucepan, melt Choco drops over very low heat, stirring continuously
Spread melted chocolate over bars; return to refrigerator for 30 minutes, until chocolate hardens
Remove from refrigerator, cut into bars and serve

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History of Wine Making

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The pleasure of wine is ageless. Whether enjoyed with a meal, in front of a crackling fire with a special person, or at a festive party, a
good wine is sure to be remembered by its fragrance and essence long after the glass is gone. The romance of wine is deeply
embedded in the human psyche since it has been with humanity since the dawn of time. The history of wine making dates back at
least 8000 years and archeologists have found evidence of the making of mead, a honey based wine, occurring around 10,000 years
ago.

True wine is a product of the grape, its juice fermented and bottled with great care. There are many types of grapes in the
world, but the highest quality wines are made from the European wine grape - Vitisvinefera. The balance of flavor, sugar,
aroma and other intangibles necessary for good wine are best manifested in this species of grape. It is thought to have
originated in the Caucasus region of Europe. This area is bounded by the Black Sea, Caspian Sea, and Caucasus
Mountains and is presently contained by the modern nations of Georgia and southern Russia. Vitisvinefera has been
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cross bred into literally hundreds of different varieties, each best suited to its own geographic region producing its own
distinct type of wine.

The twin arts of viticulture - the art of growing grapes, and closely related viniculture, the art of growing grapes for wine,
are thousands of years old. Mesopotamia, the area of present day Iraq between the Tigris and Euphrates rivers, was the
first civilization in history. It is here that grapes were first cultivated and viniculture first practiced, some 5000 years ago.
The Code of Humarabi, inscribed about 4000 years ago, was earths first written code of law and this code contains edicts
governing the making and selling of wine.
We will probably never know how men first learned how to turn grapes into wine. Ancient Greek lore tells us that
Dionysus, the Greek god of wine and vegetation, taught the early Greeks how to grow the grapes and make wine. The
Greeks learned well and became the first recorded people in history to plant commercial vineyards and market their wine
in other countries, around 3500 years ago.
Wine was a popular and sacred drink among these ancient peoples. Wine was imbibed in many rituals and celebrations
as part of the religion of the period. The Greeks were a seafaring people who spread their culture and influence
throughout the Mediterranean basin. This influence included the making of wine, the Greeks planting vineyards in lands
from the Black Sea in the east to Spain in the west.
Wine connoisseurs of today would be very disappointed with the Greek wine of this period. The wine was stored in casks
lined with a plant based resin substance which imparted a flavor not unlike turpentine to the wine. On top of this the
Greeks flavored their wine with spices, herbs, flowers and perfumes. And the wine was always cut with water before
serving.
The Romans borrowed and adapted much of Greek culture to their own as they conquered the older culture. Viticulture
was included in this legacy of Greece to Rome. As the Roman Empire grew, viniculture grew with it, vineyards being
planted in areas which were to become the modern nations of France, Germany, Italy, and England. Many of the
vineyards established under Roman rule are still wine producing areas today.
Roman might failed in 476 AD, the empire falling to Germanic invasion. Europe suffered a major setback both politically
and scientifically, with institutions and learning coming to a halt. Viticulture survived this catastrophe because of the
importance of wine in the newly ascendant Christian religion. Monks helped preserve the methods of winemaking and the
vineyards necessary to practice it.
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The Renaissance in Europe and the voyages of Columbus stimulated a revival in trade, science, and other areas of
societal importance. As Europeans expanded their horizons to the New World, they took grapes and wine making with
them. By the mid 1500s viticulture had been introduced to Chile in South America and by the 1800s Spanish
missionaries had introduced the art to California.
Leif Erikssons voyages around the year 1000 had carried him to the shores of North America. He had found abundant
grape vines growing there, enough that he called the area Vineland. Although these grapes were abundant, their
suitability for wine making was very limited. This species, vitislambrusca, thrives from New England to Indiana in the west
and to Georgia in the south. Palatable wine from the native grapes was nearly impossible to make. European wine grapes
would not grow in the soils and climate of North America. French viticulturalists were dispatched to Delaware in 1616 to
attempt to make a good wine from Vitislambrusca, but their efforts failed.
John James Dufour was a Kentucky pioneer who scored the first successes in viticulture with the native grapes in the late
18th century. From his work, others took heart and slowly crossbred, nourished and cultivated the first good grape strains.
Concord, Niagara, Delaware, and many other varieties of grapes emerged from these efforts and American wine industry
in the east was on its way. Ohio, New York and New Jersey developed important wine producing regions. Quality wines
from California appeared about this time, made with the European varieties of grapes which could grow in the climate and
soils found there.
Disaster befell the wine industry in Europe and around the world at the beginning of the 19th century. The eastern
American root louse, phylloxera, was introduced to European vineyards by the importation of American grapes. The insect
decimated the European grape varieties in Europe, Australia, and California. Almost the entire worlds stocks of
vitisvinefera were destroyed.
Some American varieties of grapes were found to be immune to this parasitic pest, and the European grapes were saved
by grafting European varieties of grapes to these hardy American rootstocks. The European vineyards had recovered
from this disaster by the middle of the century.

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Today wine is produced on virtually every continent, and drinking wine is enjoyed by millions. In North America grapes
hybridized by crossing the European and American varieties have greatly improved the palatability of the wines produced
in the Eastern United States. The history of wine and wine making and the related fields of viticulture and viniculture is a
fascinating study.

The World's Healthiest Foods

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130 foods that can serve as the basis of your Healthiest Way of Eating. Links to the articles about these foods can be found below.
Of course, there are many other nutritious foods other than those that we have included on our list that we feel are wonderful, healthpromoting foods; if there are other whole foods - such as fruits, vegetables, nuts/seeds, whole grains, etc - that you like, by all means
enjoy them. Just because a food is not on our list doesn't mean that we don't think that it can be included in a diet geared towards the
Healthiest Way of Eating as long as it is a whole, natural, nutrient-rich food.
To find out why some of your favorite nutritious foods are not included in our list, read The Criteria Used to Select the World's
Healthiest Foods.

Vegetables

Asparagus
Avocados
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard greens
Cucumbers
Eggplant
Fennel
Garlic
Green beans
Green peas
Kale
Leeks
Mushrooms, crimini
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Mushrooms, shiitake
Mustard greens
Olives
Onions
Potatoes
Romaine lettuce
Sea vegetables
Spinach
Squash, summer
Squash, winter
Sweet potatoes
Swiss chard
Tomatoes
Turnip greens
Yams

Seafood

Cod
Halibut
Salmon
Sardines
Scallops
Shrimp
Tuna

Fruits

Apples
Apricots
Bananas
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Blueberries
Cantaloupe
Cranberries
Figs
Grapefruit
Grapes
Kiwifruit
Lemon/Limes
Oranges
Papaya
Pears
Pineapple
Plums
Prunes
Raisins
Raspberries
Strawberries
Watermelon

Eggs & Low-Fat Dairy

Cheese, low-fat
Eggs
Milk, 2%, cow's
Milk, goat
Yogurt

Beans & Legumes

Black beans
Dried peas
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Garbanzo beans (chickpeas)

Kidney beans
Lentils
Lima beans
Miso
Navy beans
Pinto beans
Soybeans
Tempeh
Tofu

Poultry & Lean Meats

Beef, lean organic

Calf's liver
Chicken
Lamb
Turkey
Venison

Nuts, Seeds & Oils

Almonds
Cashews
Flaxseeds
Olive oil, extra virgin
Peanuts
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts
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Grains

Barley
Brown rice
Buckwheat
Corn
Millet
Oats
Quinoa
Rye
Spelt
Whole wheat

Spices & Herbs

Basil
Black pepper
Cayenne pepper
Chili pepper, dried
Cilantro/Coriander seeds
Cinnamon, ground
Cloves
Cumin seeds
Dill
Ginger
Mustard seeds
Oregano
Parsley
Peppermint
Rosemary
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Sage
Thyme
Turmeric

Natural Sweeteners

Blackstrap molasses
Cane juice
Honey
Maple syrup

Other

Green tea
Soy sauce (tamari)
Water

Criteria for The World's Healthiest Foods

Among the thousands of different foods our world provides, the majority contain at least several of the nutrients our bodies need but to
be included as one of the World's Healthiest Foods they had to meet the criteria listed below.

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The criteria we used will also help you understand why some of your favourite (and also nutritious) foods may not be included on our
list. For example, why pomegranate, a very nutritious food, is not included on our book? While pomegranates taste great and are rich
in vitamins and flavonoid phytonutrients, they are still rather expensive which makes them not as widely available to many people.
1. The World's Healthiest Foods are the Most Nutrient Dense
The World's Healthiest Foods have been selected because they are among the richest sources of many of the essential nutrients needed
for optimal health. We used a concept called nutrient density to determine which foods have the highest nutritional value.
Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. A food is more
nutrient dense when the level of nutrients is high in relationship to the number of calories the food contains. By eating the World's
Healthiest Foods, you'll get all the essential nutrients that you need for excellent health, including vitamins, minerals, phytonutrients,
essential fatty acids, fibber and more for the least number of calories.
2. The World's Healthiest Foods are Whole Foods
The World's Healthiest Foods are also whole foods complete with all their rich natural endowment of nutrients. They have not been
highly processed nor do they contain synthetic, artificial or irradiated ingredients. And whenever possible, The Healthier Way of
Eating recommends purchasing "Organically Grown" foods, since they not only promote your health, but also the health of our planet.
3. The World's Healthiest Foods are Familiar Foods
The World's Healthiest Foods are common "everyday" foods. These include the fruits, vegetables, whole grains, nuts and seeds, lean
meats, fish, olive oil, herbs and spices that are familiar to most people.

4. The World's Healthiest Foods are Readily Available

Although there are many foods that are exceptionally nutritious, many of them are not readily available in different areas of the
country. The World's Healthiest Foods are foods that the majority people can easily find at their local market.
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5. The World's Healthiest Foods are Affordable

We have selected foods that are not only familiar and available, but also affordable, especially if you purchase them locally and in
season. This is also the time when they are the freshest and of the best quality.
6. The World's Healthiest Foods Taste Good
The World's Healthiest Foods are also some of the world's best tasting foods. We have created recipes using the World's Healthiest
Foods that do not overpower, but enhance, the unique flavour of each food. Each recipe provides a flavour adventure so you can
discover new ways to experience and enjoy the great natural tastes of these foods.

Thank you very much for purchasing our BOOK,

Bobbie and John

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