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8/31/10 8:24 PM
BOBs Kitchen 30th August
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BOBs Kitchen 30th AugustTuesday 8/31/10 time 8:24 PM - Amy Day BOB LOVES DADS!
Every year I forget my Dad. Fathers Day always comes and goes without even a phone call, let alone a card! Today, thanks to excessive promotions and advertising in Bondi Junction (thanks It doesn’t matter how old you get, Dads are always required for 'Dad Jobs'! My recent bout of car explosions has made this extra clear to me. My Dad has been called out for problems as small as a flat tire and running out of petrol, to slightly larger ones like smoke coming out of the bonnet during rush hour on the harbour bridge! Dads will drop everything for their daughters! I’m not sure how Dads know how to drill holes in apartment walls (and then repair them when you move house), unblock toilets, fix leaky taps, spray paint outlines of dead bodies on the ground for murder mystery parties and remove chewing gum from hair with something that was found in the garage. I think they are born with this knowledge! Thank you Dad! If I was with you this Fathers Day I would wait on you hand and foot. Our day would involve plenty of food, a couple of glasses of wine and a round of golf, just for you.
Here are some great ideas for you to whip up for the Dad in your life this weekend. In your BOB box this week you received: Broccoli (ACO) Red Cabbage (DA) Green Capsicum (ACO) Rocket, Spinach or Mesculin (NAS) Sebago Potatoes (NAS) Leeks (ACO) Cherry Tomatoes (ACO) Zucchinis (ACO) Granny Smith Apples (OFC) Cavendish Bananas (ACO) Red Navel Oranges (ACO)
Breakfast has got to be the most important meal of the day! It is what Sundays are all about!
Why not make things a bit more exciting by whipping up Bill Grangers easy, fresh Baked Beans! So Yum and they will encourage plenty of bad ‘Dad Jokes’, the musical fruit and all that! 2 Tablespoons of olive oil 2 x 400gm cans Cannellini Beans (drained and rinsed under cold water) 1 garlic clove ½ teaspoon of chilli flakes 1 finely sliced leek or 1 small red onion 1 punnet of cherry tomatoes
Preheat the oven to 200 degrees. Place olive oil, beans, garlic, chilli flakes, leek and tomatoes in a small baking dish and stir to combine. Loosely cover with foil and bake for 25-30mins or until leek is tender and tomatoes are slightly shrivelled.
Serve the baked beans with some crispy cooked organic bacon or prosciutto and freshly torn oregano leaves. These beans go great with some crusty organic sourdough and poached eggs.
You could even over-indulge and dice up your Sebago potatoes. Toss them in olive oil and sprinkle with sea salt and pepper. Spread on a baking tray and bake along with your baked beans for 30mins until golden and crispy. The ultimate Dad breakfast! And you won’t require lunch!
All Dads love mustard! Why not make him this simple Potato Salad with wholegrain mustard. He’ll love it! Mix 2 tablespoons of olive oil, 2 tablespoons of white wine vinegar and 2 tablespoons of wholegrain mustard together. Chop your potatoes into chunks and boil till tender. While the potatoes are still warm, toss with one finely sliced red onion, ¼ cup flat leaf parsley and the mustard dressing. Serve while still warm. Perfect for a late afternoon BBQ with a couple of beers!
Of course every Dad loves a sweet treat! This Donna Hay Orange and Almond Dessert Cake would be the perfect way to round off your Sunday. How amazing were those huge Red Navel Oranges in your box this week! 2 125gm butter 1 Cup caster sugar 5 eggs (pref organic) 2 cups ground almonds ½ cup self-raising flour, sifted 2 teaspoons baking power Orange Syrup 1 cup sugar 2 tablespoons orange juice 1 1/3 cup water
Preheat the oven to 180 degrees Line the base of a 22cm tin. Place the oranges in a saucepan of water, cover and simmer for 10mins until soft. Remove from the water and chop roughly, removing any seeds. Process the oranges, butter, sugar, eggs, ground almonds, flour and baking powder in a food processor until smooth. Spoon the mixture into the tin and bake for 1 hour or until cooked when tested with a skewer. To make the orange syrup, place the sugar, orange juice and water in a saucepan over medium heat and simmer for 5 minutes. To serve, cut the warm cake into wedges and spoon over some of the syrup. Serve with natural organic yoghurt of thick whipped cream.
Cakes can seem over-whelming, but this one is really easy! I promise! Dad will love you for it!
Have an amazing week BOBBERS and don’t forget your Dad this Sunday!
X BOB
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Keywords: Potatoes, cherry tomatoes, oranges |
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BOB's Kitchen - 23rd AugustWednesday 8/25/10 time 11:16 AM - Amy Day BOB….in sickness and in health Spring is definitely in the air, but it seems to have brought with it the ‘change of season’ sickness! I feel like a truck has run me over, and I know I’m not alone! Of course it could have been brought on by last weeks freezing ocean dip, but I’m a healthy person, I look after myself, I don’t deserve this!
What can you do to stop this happening to you? Now it is getting warmer it is also getting easier to get up in the morning to exercise. Plenty of exercise can help support the immune system by lowering stress levels that make people more susceptible to viruses. Get out there in the sun! Vitamin C, which is found in high levels in those beautiful kiwifruit you got in your box this week, is essential for warding off colds. Vitamin C can also be found in citrus fruits, green leafy vegies, brussell sprouts, broccoli, cauliflower and tomatoes, most of which are in season right now. Make sure you get your fill each day! Finally, plenty of rest and sleep is essential to get through this cold and flu season. Unfortunately this may have been my downfall! Sleep helps repair your body at a cellular level. Daily damage from stress, pollutants, sun exposure and infection is repaired while you are asleep, making it necessary to beat the bugs! I must try harder!
I’m lucky that BOB has given us such a great box this week, full of vitamins and minerals! This is what you got this week: Broccoli (DA) Carrots (NAS) Beetroot (NAS) Baby Spinach or Mesculin Mix (NAS) Cauliflower (DA) Sweetcorn (OZQUAL) Jap Pumpkin (ACO) Chinese Pak Choy (OZQUAL) Jonathan Apples (OFC) Cavendish Bananas (ACO) Kiwifruit (NAS)
The best natural cold and flu remedy has to be chicken soup! It never fails!
This is my take on it. It uses some great flavours that are well known flu-busters. Nourishing for the body and soul.
Heat 1 tablespoon of oil in a large saucepan. Saute finely sliced spring onions with 2 cloves of garlic, 1 Tablespoon of finely grated ginger and finely chopped red chilli (I use about half a medium size chilli with the seeds removed-this has a real kick so you might want to use less) for 1 minute. Add 1 litre of chicken stock and bring to the boil. At this point I add a variety of vegies. I usually keep it Asian themed such as Pak Choy, Snow Peas and Sweet Corn. You could add some Asian Noodles such as Udon or Soba now as well – Experiment! Finely slice one (preferably) Organic Chicken Breast and add to the broth. Simmer until chicken, noodles and vegetables are cooked. Serve with coriander leaves, a splash of soy sauce or tamari, maybe a dash of sesame oil and extra chilli if your nasal passages require it.
The anti-microbial powers of the garlic and ginger will kill those germs in no time! Experiment with flavours. This is what I like, give it your own twist!
Beetroot is a beautiful root vegetable that is often left in the bottom of the vegie drawer because people don’t know what to do with it!
The vibrant coloured beetroot contains phytochemicals and antioxidants that protect our cells from free radical damage. Anything that is that beautiful crimson colour has to be good for you! Beetroot can be eaten in many ways. Try grating it raw into salads to add amazing colour! You can also give it a good scrub (or peel it, but this can lead to messy hands!) and boil till tender. Slice to use in sandwiches or wraps for a yummy lunch! My favourite way to prepare beetroot is to scrub it well then chop into even-ish sized chunks. Place in a baking dish with a splash of olive oil, 2 cloves of chopped garlic, sea salt and pepper. Roast for 30-40 mins until tender and beginning to brown. Toss the roasted beetroot with baby spinach or rocket leaves, a drained, rinsed can of brown lentils, freshly torn mint leaves and crumbed feta cheese. Drizzle with balsamic vinegar and olive oil. The colours in this salad are amazing and it’s so quick and tasty! Give beetroot a chance!
Note: If your hands turn a brilliant red colour from too much handling, rub with a cut lemon. This can help remove the stain. Lemon will also neutralise odour so is a great way to remove the smell of seafood or garlic from your hands.
Kiwifruits are at their prime right now! The unusual furry fruit have extremely high levels of vitamin C. Perfect! I’m eating them daily. Being a New Zealander I grew up on kiwifruit. I eat mine like an apple, skin and all but you might prefer to scoop out the juicy flesh with a spoon. Try making an apple crumble with a couple of kiwis through it. Kiwifruit have a great acidic flavour which perfectly balances the sweetness of the apples. (Masterchef has taught me this concept well!) Yum!
Try this Smoothie recipe in the morning to give yourself a great energy and Vitamin C hit in one! 2 Bananas peeled and chopped (try freezing chunks of banana – this makes a great creamy, cold smoothie) 2 Kiwifruit, peeled and chopped 2 dollops of natural yoghurt Half Cup of Milk – this can be dairy, soy, rice, oat – use what you prefer. You can even substitute the milk for Juice if you prefer. Blend well in a Blender. There are other things you can add to your smoothie to make it a more substantial breakfast. Try throwing in a raw organic egg for a protein boost – many people squirm at the thought, but you don’t taste the egg and it gives the smoothie a nice, creamy flavour. You could add an energy booster supplement such as spirilina powder. This is made from seaweed and gives you a great energy hit. I like to add a handful of nuts such as cashews or a couple of tablespoons of L.S.A (Linseed, Sunflower and Almond mix which can be brought from health food stores). Frozen berries are a nice addition too and are full of antioxidants! Die bugs die!
Alright, enough feeling sorry for myself! I’m going to make chicken soup!
See you next week BOBBERS! Stay healthy!
X Amy and Lisa
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BOB's Kitchen 16th AugustTuesday 8/17/10 time 6:52 PM - Amy Day EAT BOB WHILE THE SUN SHINES!
I think I jumped the gun, got over excited and am now typing wrapped in a blanket with blue lips and an ice-cream headache. Today I decided would be the day for my first swim of the season. I’m not sure what season I was thinking, because it’s August! That’s mid-winter! The ocean was freezing! Why have a sunny day and the promise of summer suddenly made me feel so amazing? It seems to have had the same affect on the other beachgoers today because, despite the cold water, everyone was smiling.
I pondered it, and here are my top 5 reasons why I think sunshine is good for you:
In honour of my unofficial ‘first day of summer’ I thought I’d give you some fresh, tasty, summery recipes to make with your BOB box this week. This is what you received on Monday:
Broccoli (ACO) Green Capsicum (ACO) Carrots (NAS) Parsnips (NAS) Grape Tomato Punnet (ACO) Zucchini (ACO) Iceberg Lettuce (OFC) Fennel (OZQUAL) Pink Lady Apples (OFC) Navel Oranges (DEM) Cavendish Bananas (ACO)
We like to keep you on your toes and throw something slightly unusual into your box every once and awhile. This week it was the beautiful aniseed flavoured fennel. Lots of people have never eaten or used fennel before, so here are some ideas to expand your repertoire. Little tip: Fennel can be eaten raw at the end of a meal to cleanse the palate and aid digestion. That’s got to be good!
A Summertime BBQ can be made a little bit more gourmet by loading it with little foil-wrapped parcels of fresh organic vegies.
Try this Jamie Oliver Steamed Fennel Parcel. Fold a double piece of tinfoil in half and seal up the two sides to make a little bag. Cut a fennel bulb in half and then into slices and add these to the tinfoil bag. Squeeze in the juice of ½ lemon and leave the lemon half in the bag. Add ½ a sliced fresh red chilli and a drizzle of olive oil then season with salt and pepper. Seal the last edge tightly and place on the bars on the BBQ until cooked. It should take about 25mins. (Of course, being winter, you could bake this parcel in the oven instead)
Fennel Slaw 2 Fennel Bulbs, finely sliced 2 tablespoons of small salted capers, rinsed 1 small red onion, finely sliced 1 ½ tablespoons of chopped flat leaf parsley 3 tablespoons of whole egg mayonnaise 1 ½ tablespoons of lemon juice Sea salt Fresh ground black pepper
Put the fennel, capers, onion and parsley in a bowl. Mix together the mayonnaise and lemon juice and mix through the ‘slaw’ Season with sea salt and pepper to serve.
If you’ve got extra time on your hands, make the mayonnaise from scratch! This is the tasty recipe that I use. It seems to be pretty stable and hasn’t split on me yet! I make mine in a food processor, but you could use a whisk (its just a lot more work!)
Basic Mayonnaise 1 large organic egg yolk 1 teaspoon of dijon mustard 565 mls olive oil (approx) 1 lemon sea salt and black pepper
Put egg yolk and mustard into food processor (or bowl if you are whisking by hand). Start the processor and very slowly start to add the olive oil, drop by drop, making sure each drop is mixed in thoroughly before adding the next. Once approx 3 tablespoons of the oil has been added and the mixture begins to thicken you can add the rest of the oil in a thin, continuous trickle. Once you’ve used up all your oil, add a squeeze of lemon juice and season to taste. Refridgerate until you are ready to use it.
You could also use this mayonnaise to make my current favourite lunch! Its simple, tastes good and is an amazing source of protein in the middle of the day.
Use that great iceberg lettuce you got in your BOB box this week. Iceberg lettuces are so underrated these days that they have almost been religated to Retro!
Wash and thoroughly dry lettuce leaves, finely slice. Put in a bowl with a drained can of tuna, a good dollop of mayonnaise, a small handful of capers, a squeeze of lemon juice and salt and pepper. Mix well. I eat my Tuna Salad straight from the bowl, but its great in a wrap, a pita bread or a topping for rice or corn cakes. It makes a great afternoon snack too!
Fingers crossed that the rest of the week continues to be as beautiful as this week has started out!
Mental note; the ocean is cold! It is still winter! Ugg boots and flannelette sheets are still appropriate!
Spring countdown: 15 days to go!
Enjoy BOBBERS! x |
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Keywords: mayonnaise, fennel |
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BOBs Kitchen - August 9thWednesday 8/11/10 time 9:08 AM - Amy Day Walk with BOB This is a little off the topic, but since my car blew up yesterday I’m now contemplating life without a car! I’ve decided to consule myself by searching for information on how bad cars are for the environment and why we should limit their usage. There are two major concerns associated with car exhaust emissions:
If you have a car, check out the information on this great government based website http://www.greenvehicleguide.gov.au/GVGPublicUI/home.aspx By choosing a greener vehicle, you can make a real difference. The Green Vehicle Guide found at the above website, helps you by rating Australian vehicles based on greenhouse and air pollution emissions. How does your car measure up? I feel better already knowing that being car-less I’m going to lessen my carbon footprint! Why don’t you have a car-free day this week and walk! Great for your health, great for the environment! At BOB we use a car share service to pick up your fresh fruit and veggies each week. Have a look at www.goget.com.au to see if this is something that could work for you! The beautiful, warm weather on Monday called for yummy, fresh fruit and veggies! This is what you would have found in your box: Beetroot (NAS) Carrots (NAS) Chinese Pak Choy (OZQUAL) Rocket or Baby Spinach (NAS) Jap Pumpkin (ACO) Sno Peas (NAS) Grape Tomatoes (ACO) Zucchinis (ACO) Sweetcorn (OZQUAL) Hass Avocado (NAS) Kiwifruit (ACO) Granny Smith Apples (AUS) Cavendish Bananas (ACO Quick tip to ripen that avocado – place it in a brown bag with an apple or banana for a couple of days – it should ripen right up! Yummy on toast with fresh squeezed lemon and salt and pepper! Zucchinis are in abundance at the moment. They have a beautiful, delicate, sweet flavour. Make sure you don’t store them too long though as their flavour tends to diminish with longer storage. Store them in the vegetable drawer in your refrigerator for 4-5 days. Zucchinis are sensitive and don’t like being pushed to the back where it is too cold for them! Treat them nice!
Their subtle flavour shines in this easy recipe from The River Café Cookbook Easy (Rose Gray and Ruth Rogers, 2003) Zucchini and Cannellini Beans 500gms Zucchini 400gm tin of Cannellini Beans (fresh beans can be used if you prefer but don’t forget to soak them overnight and rinse well) 1 Celery Head 1 Garlic Clove Parsley Leaves Extra Virgin Olive Oil Finely chop the pale celery heart. Cut the zucchini into halves lengthways and roughly cut them to make small pieces. Peel and finely chop the garlic and chop the parsley. Drain and rinse the beans. Heat 1 tablespoon of olive oil in a thick-bottomed pan and fry the celery and parsley until soft. Add the garlic and zucchini and fry for 10 minutes. Add 5 tablespoons of water and scrape up to combine. Add the beans. Stir and cook for a further 5 minutes. Mash roughly and drizzle with olive oil. This is a great side dish to serve instead of mashed potato. I sometimes add more water or a little bit of stock to make a hearty, tasty soup. A squeeze of lemon over the top is nice too. Experiment!
Sweetcorn often gets a bad rap. It can be deemed high maintenance, but it’s really not! Below are a couple of easy recipes - give them a go! Always store sweetcorn protected by its husk and only strip the husk off when the water’s boiling. To cook, remove husks and place cobs in boiling, unsalted water. Cover and cook for 5-10 minutes, then drain. When boiling corn, don’t salt the water as this can delay the softening of the kernels. To remove the kernels, stand the cob on a flat surface and use a sharp knife to cut the kernels off getting as close to the cob as possible. Try this easy Stephanie Alexander recipe from The Cooks Companion (1996) Sweetcorn Soup with Spiced Butter 20 grams butter 1 clove of garlic – chopped 1 large onion – chopped 1 litre of water Kernels from 2 cobs of corn Salt Melt butter in saucepan and sweat garlic and onion for 5 minutes. Add water and bring to the boil. Simmer for 10 minutes then add the corn kernels. Simmer for a further 5 minutes. Puree soup in a food processor. Return soup to pan and taste for salt. To prepare spiced butter grind ¼ teaspoon of toasted cumin seed to a powder in a mortar and pestle. Mix 2 tablespoons of finely chopped parsley with cumin and ground pepper, and then blend well with 40 grams of softened butter. Serve the soup with some spiced butter in each bowl. Easy and filling! The butter makes this soup extra special!
These Chilli Roasted Corn Wheels are something I created one summer. They are great served with BBQ’d prawns and a fresh green salad. Heat the oven to 200degrees. Chop corn cobs into 2cm thick rounds (this requires a sharp knife) and place in an oven proof dish. Drizzle with ¼ cup of olive oil and scatter with 2 cloves of crushed garlic, 1 teaspoon of chilli flakes and salt and pepper. Roast for 15 minutes until golden brown, toss once during cooking. Remove from oven and sprinkle with chopped parsley or coriander. Nice hot or cold! On that note, I’m off for a walk. Don’t forget to try and have a car-free day this week. Be kind to the environment! Have a happy and healthy week BOBBERs! X Amy, Lisa and BOB |
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BOBs Kitchen 2nd AugustTuesday 8/3/10 time 9:07 PM - Amy Day BOB Loves Family Time
Last week I went home. New Zealand is where my family is so I will always call it home.
When am I going to grow out of walking into the house and heading straight to the fridge? During university days it was because I’d eaten banana on toast for four days straight and old leftovers were the best things I’d seen all week. As I get older I’m starting to wonder why I find all of mums old half used jars of chutney so fascinating!
Do parents cast a magical spell once you leave home that makes any food eaten in their home taste more amazing than anything you could have ever cooked yourself? Is this a ploy to make sure we visit? I’m not complaining!
I share my addiction to cookbooks and food experiments with my Dad. As I’m feeling sentimental, I thought I would include some of our favourite recipes in this week’s blog. We’ve cooked together since I was little with many successes and more than a few disasters; here are a couple of my favourites that use ingredients from this weeks box. This is what was in your beautiful box this week: Tomatoes (OFC) Cauliflower (DEMETER) Cos Lettuce Parsnips (NASAA) Carrots (NA) Sebago Potatoes (NASAA) Zucchini (BFA) Celery (ACO) Broccoli (DEMETER) Cavendish Bananas (ACO) Pink Lady Apples (OFC) Emperor Mandarins (AUSQUL)
You may not think of Broccoli or Cauliflowers as being flowers, but that is what they are! They are part of the Brassica Family and are packed full of vitamins and minerals including potassium, folic acid, beta-carotene, vitamin K and vitamin C! Perfect for flu-busting!
Cauliflower is long lasting and will remain fresh for 5-7days if kept in the vegetable drawer of the fridge.
This is my Dads favourite Cauliflower Cheese recipe! Its simple! Give it a go!
Cauliflower Cheese with Breadcrumbs Ingredients 1 head of cauliflower 1 medium onion 40gms butter 40 gms of flour 425 mls milk salt and pepper 1 cup of grated chedder cheese ½ cup of parmesan cheese ½ cup fresh breadcrumbs
Method Pre-heat oven to 180 degreees Cook cauliflower florets in boiling salted water until just tender, drain and transfer to baking dish. Cook finely chopped onion in olive oil until translucent. Add to baking dish with the cauliflower. In a saucepan melt butter. Add flour and cook for 1 minute. Slowly add milk, stirring until sauce thickens. Season with salt and pepper and add chedder cheese along with half the Parmesan. Pour over cauliflower and onion and top with breadcrumbs and the remainder of the Parmesan cheese. Bake for 15 minutes or until golden.
Everyone is busy these days so quick meals are the go! An easy and tasty tomato sauce is so versatile and can be used in all sorts of meals. Toss it through fresh pasta and top with freshly grated Parmesan or use it to make a yummy pizza topped with freshly torn basil and mozzarella cheese.
Try this recipe with those beautiful little tomatoes you got this week!
Roast Tomato Sauce (recipe can be doubled, tripled or quadrupled depending on the quantity you want)
6 -8 Tomatoes - halved 2 Cloves Garlic 2 splashes of Olive Oil Small handful of fresh Oregano 1 Onion finely chopped Small handful of fresh Basil Cracked Black Pepper Place halved tomatoes, garlic, oil and oregano in a baking dish – toss to combine. Bake at 160 degrees for 45 mins until the tomatoes are soft. Place tomato mixture in food processor and process until tomatoes are finely chopped (you can mash this mixture with a potato masher if you don’t have a food processor) Heat a little extra olive oil in a pan and sauté the onions until translucent. Add tomato mixture and basil to onions and cook for 5 minutes.
Basil can be tricky to get during winter. I’ve made this sauce with fresh thyme before – it’s just as good!
Dessert is really important to me and it’s a serious affair! My favourite dessert of all time comes from the classic New Zealand Edmonds Cookbook.
You know a recipe is a good one when the pages are all covered in chocolate and stuck together. Try this Chocolate Self-Saucing pudding next time you have company – it always impresses and tastes great cold for breakfast the next day!
Chocolate Self Saucing Pudding (Edmonds Cookbook) 100g butter 3/4 cup sugar 1 egg 1 teaspoon vanilla essence 1 1/4 cups standard plain flour 2 teaspoons baking powder 1 tablespoon cocoa 2 cups boiling water
Sauce 1/4 cup brown sugar 1 tablespoon cornflour 1/4 cup cocoa
Beat butter, sugar, egg and vanilla together. Sift flour, baking powder and cocoa together. Fold into beaten mixture. Spoon mixture into a greased six to eight cup capacity ovenproof dish. Combine all sauce ingredients together and sprinkle over. Carefully pour boiling water over the back of a spoon onto the pudding. Bake at 180C for 35 minutes or until pudding springs back when lightly touched. Serve with Ice Cream or fresh cream!
Enjoy time with your friends and family BOBBERS!
Have a happy and wonderful week!
X Amy, Lisa and BOB |
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Keywords: cauliflower, tomatoes, chocolate |
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BOBs Kitchen 2nd AugustTuesday 8/3/10 time 9:07 PM - Amy Day BOB Loves Family Time
Last week I went home. New Zealand is where my family is so I will always call it home.
When am I going to grow out of walking into the house and heading straight to the fridge? During university days it was because I’d eaten banana on toast for four days straight and old leftovers were the best things I’d seen all week. As I get older I’m starting to wonder why I find all of mums old half used jars of chutney so fascinating!
Do parents cast a magical spell once you leave home that makes any food eaten in their home taste more amazing than anything you could have ever cooked yourself? Is this a ploy to make sure we visit? I’m not complaining!
I share my addiction to cookbooks and food experiments with my Dad. As I’m feeling sentimental, I thought I would include some of our favourite recipes in this week’s blog. We’ve cooked together since I was little with many successes and more than a few disasters; here are a couple of my favourites that use ingredients from this weeks box. This is what was in your beautiful box this week: Tomatoes (OFC) Cauliflower (DEMETER) Cos Lettuce Parsnips (NASAA) Carrots (NA) Sebago Potatoes (NASAA) Zucchini (BFA) Celery (ACO) Broccoli (DEMETER) Cavendish Bananas (ACO) Pink Lady Apples (OFC) Emperor Mandarins (AUSQUL)
You may not think of Broccoli or Cauliflowers as being flowers, but that is what they are! They are part of the Brassica Family and are packed full of vitamins and minerals including potassium, folic acid, beta-carotene, vitamin K and vitamin C! Perfect for flu-busting!
Cauliflower is long lasting and will remain fresh for 5-7days if kept in the vegetable drawer of the fridge.
This is my Dads favourite Cauliflower Cheese recipe! Its simple! Give it a go!
Cauliflower Cheese with Breadcrumbs Ingredients 1 head of cauliflower 1 medium onion 40gms butter 40 gms of flour 425 mls milk salt and pepper 1 cup of grated chedder cheese ½ cup of parmesan cheese ½ cup fresh breadcrumbs
Method Pre-heat oven to 180 degreees Cook cauliflower florets in boiling salted water until just tender, drain and transfer to baking dish. Cook finely chopped onion in olive oil until translucent. Add to baking dish with the cauliflower. In a saucepan melt butter. Add flour and cook for 1 minute. Slowly add milk, stirring until sauce thickens. Season with salt and pepper and add chedder cheese along with half the Parmesan. Pour over cauliflower and onion and top with breadcrumbs and the remainder of the Parmesan cheese. Bake for 15 minutes or until golden.
Everyone is busy these days so quick meals are the go! An easy and tasty tomato sauce is so versatile and can be used in all sorts of meals. Toss it through fresh pasta and top with freshly grated Parmesan or use it to make a yummy pizza topped with freshly torn basil and mozzarella cheese.
Try this recipe with those beautiful little tomatoes you got this week!
Roast Tomato Sauce (recipe can be doubled, tripled or quadrupled depending on the quantity you want)
6 -8 Tomatoes - halved 2 Cloves Garlic 2 splashes of Olive Oil Small handful of fresh Oregano 1 Onion finely chopped Small handful of fresh Basil Cracked Black Pepper Place halved tomatoes, garlic, oil and oregano in a baking dish – toss to combine. Bake at 160 degrees for 45 mins until the tomatoes are soft. Place tomato mixture in food processor and process until tomatoes are finely chopped (you can mash this mixture with a potato masher if you don’t have a food processor) Heat a little extra olive oil in a pan and sauté the onions until translucent. Add tomato mixture and basil to onions and cook for 5 minutes.
Basil can be tricky to get during winter. I’ve made this sauce with fresh thyme before – it’s just as good!
Dessert is really important to me and it’s a serious affair! My favourite dessert of all time comes from the classic New Zealand Edmonds Cookbook.
You know a recipe is a good one when the pages are all covered in chocolate and stuck together. Try this Chocolate Self-Saucing pudding next time you have company – it always impresses and tastes great cold for breakfast the next day!
Chocolate Self Saucing Pudding (Edmonds Cookbook) 100g butter 3/4 cup sugar 1 egg 1 teaspoon vanilla essence 1 1/4 cups standard plain flour 2 teaspoons baking powder 1 tablespoon cocoa 2 cups boiling water
Sauce 1/4 cup brown sugar 1 tablespoon cornflour 1/4 cup cocoa
Beat butter, sugar, egg and vanilla together. Sift flour, baking powder and cocoa together. Fold into beaten mixture. Spoon mixture into a greased six to eight cup capacity ovenproof dish. Combine all sauce ingredients together and sprinkle over. Carefully pour boiling water over the back of a spoon onto the pudding. Bake at 180C for 35 minutes or until pudding springs back when lightly touched. Serve with Ice Cream or fresh cream!
Enjoy time with your friends and family BOBBERS!
Have a happy and wonderful week!
X Amy, Lisa and BOB |
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Keywords: cauliflower, tomatoes, chocolate |
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BOB's Kitchen 26th JulyTuesday 7/27/10 time 2:42 PM - Amy Day START A REVOLUTION WITH BOB
I have a new love. Jamie Oliver, I salute you! With your funny
You may have heard that Jamie Oliver has started a Food Revolution working amongst the public school system in
The children of this generation are the first generation that may not out-live their parents! Scary but true!
What Jamie is teaching these children is that food and food preparation is not hard! It’s simply a matter of knowing how to put together basic ingredients to make a tasty meal for yourself, your friends and your family. Good food is about great ingredients eaten seasonally and sourced locally.
BOB is behind this 100%! It is what we are about! So help us start a BOB Revolution – tell your friends! Lets create a community of healthy, happy people who understand food and where it comes from.
Check out www.jamieoliver.com for some inspiring banter and great recipes!
What was in your BOB box this week! And what can you do with it!
Broccoli (ACO) Red Cabbage (OZQUAL) Green Capsicum (ACO) Carrots (NAS) Sweetcorn (OZQUAL) Leek (NAS) Red Sweet Potato (ACO) Cherry Tomatoes (ACO) Zucchini (ACO) Jonathan Apples (OFC) Cavendish Bananas (ACO) Navel Oranges (ACO)
I try not to be biased, I love all vegetables, but the ugliest vegetable in your BOB box this week was without a doubt the Sweet Potato!
It is lumpy, heavy and not really all that appealing. But do you know what to do with it?
You want to store your sweet potatoes (and regular potatoes) in a cool, dark and airy place. Put them in a brown paper bag and put them in the back of the pantry, just don’t forget about them! Avoid refrigeration.
Sweet potatoes are very versatile. They can be baked, boiled, mashed, roasted and fried. The red skinned variety that you got in your box yesterday can discolour fairly quickly once it’s peeled so to delay this, drop the cut pieces into a bowl of cold water until you have everything ready.
Try this yummy Stephanie Alexander Sweet Potato Gratin
Boil chunks of sweet potato until tender. Mash by hand or with a food processor. Season with salt and pepper and a dash of milk or cream Mix the mash with an egg. Bake in a buttered oven proof dish at 180 degrees for 20 minutes. It will puff a little and become golden brown. Delicious served with grilled chicken breast, sausages or just by itself!
Simple ingredients! Tasty food!
If you are a regular BOB buyer you will have noticed that Broccoli is a bit of a staple for us. Are you bored of it? I hope not, but if you want some new ideas why don’t you try out these two recipes to jazz it up!
This one is a Jamie special!
Indian Style Broccoli with Spiced Yoghurt
1 large head of broccoli broken into florets Sea salt and black pepper Olive oil 2 teaspoons cumin seeds 2 teaspoons fennel seeds 5 cardamom pods, seeds removed and pods discarded 250ml natural yoghurt Zest and juice of one lemon
Blanch the broccoli in boiling, salted water for about 4 minutes until tender – drain in colander. Toss in a little olive oil then place under a hot grill for a couple of minutes to char it slightly Toast spices in a hot pan for 2 minutes then bash them in a pestle and mortar (if you don’t have one of these, place the seeds on a board and cover with baking paper. Bash them gently with a rolling pin or a can of baked beans being careful not to get them all over the kitchen) Stir most of the spices into the yoghurt, together with the lemon juice and zest and add a little salt and pepper. Serve the broccoli in a bowl with the spiced yoghurt spooned over the top. Sprinkle with the remaining spice mix. (This recipe was taken from ‘Cook with Jamie’, 2006)
Or you could try this easy Bruschetta. A Bruschetta consists of grilling a yummy thick piece of sourdough bread, rubbing it gently with a peeled garlic clove and drizzling it in olive oil.
Broccoli and Olive Bruschetta Boil small broccoli florets until tender. Season with salt and pepper and toss with olive oil and lemon juice. Put on bruschetta with stoned black olives and toasted pinenuts. (recipe taken from ‘The River Café Cookbook’, 2003)
Yum! And so easy!
Ok Bobbers, I’m off to make lunch! Have a great week. I’ve left you with a conversation starter for your next dinner party. You may be surprised by the answers!
What fruit or vegetable are you? And why?
Hours of entertainment – it’s the why part that can tell you a lot about a person.
I am a leek I am versatile, comfortable in all sorts of situations (and dishes) and have many layers with the nicest, sweetest bits on the inside.
Try it! What are you?
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Keywords: sweet potato, brocolli, jamie oliver |
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BOBs Kitchen 19th JulyTuesday 7/20/10 - Amy Day BOB HAS BEEN SUCKED IN! But we’re cooking!
Hello BOBBERS. It’s happened! We’ve been sucked in! Masterchef has got us!
This week is the final week in the Masterchef kitchen and we are well and truly hooked!
Is it going to be the nervous, sweet Callum that takes out the title? Or will talented cooks Adam, Claire and Courtney or spice king Jimmy beat him to it?
Now, at BOB we know reality T.V rots our brains, but we just can’t resist this one, especially since it’s inspired us in the kitchen, not only with new food ideas but also with a whole new range of terminology!
Does the meal have the correct balance of salty and sweet? How is it on the palate? Do your raspberries cut through the sweetness of your outrageously sickly chocolate dessert?
Go on, put on your Matt Preston-eske cravat, pull funny faces like
It’s the final on Sunday night so prepare a special Masterchef meal with your BOB ingredients this week.
BROCOLLI (DA) CAULIFLOWER (DA) CARROTS (NAS) GREEN CAPSICUM (ACO) BEETROOT (NAS) CHINESE PAK CHOY (OZQUAL) CHERRY TOMATOES (OFC) JAP PUMPKIN (ACO) BABY COS LETTUCE (OFC) JONATHAN APPLES (OFC) NAVAL YELLOW GRAPEFRUIT (NAS) CAVANDISH BANANAS (ACO) What I've learnt from this whole Masterchef phenomenon is that it seems that simple is always better. Fresh, wholesome ingredients put together with well thought out flavours. Try this simple salad with your pumpkin and beetroot (balancing sweetness and acidity with a hint of smokiness anyone?) Enjoy! Pumpkin, Beetroot and Parmesan SaladIngredients100ml olive oil Method 1. Combine half the oil, 1 tablespoon balsamic vinegar, sugar, garlic and smoked paprika together. (recipe taken from the Masterchef website www.masterchef.com.au)
This one is a for the Spice King, Jimmy and is a great way to jazz up Cauliflower! Its great served as a side dish with a more substantial meat or vegetable curry (Pumpkin and Chickpea is one of my favourite combos)
Indian Butter Spiced Cauliflower Ingredients 25g butter 1. Melt butter in a large frypan or casserole with a lid. Add onion, garlic, ginger and spices, cook 1-2 minutes until fragrant and onions are golden.
Sometimes I get to Sunday night and I’ve got a vegie drawer full of ends of carrots, a stick of celery, half onions and other various bits and pieces that I want to make use of before I get a whole new BOB on Monday. Making a stock, that can be frozen, is a great way to use up these little odds and ends. This is a basic recipe that I add all sorts of things to, whatever’s in the vegie drawer! Easy Vegetable Stock Ingredients 14 cups water 1 cup coarsely chopped celery leaves 1/2 cup coarsely chopped fresh parsley 1/4 teaspoon black peppercorns 3 large carrots, quartered 3 large stalks celery, quartered 1 large parsnip, quartered 1 large onion, quartered 1 bay leaf Method Combine all the ingredients in a stockpot; bring to a boil. Partially cover, reduce heat, and simmer 2 hours. Strain into a large bowl; discard solids. Cover and chill. Can be frozen.
Have a healthy week Bobbers! Grab some inspiration from Gary and George and get cooking! See you next Monday the 26th July!
P.S Just to let you know, we now deliver to Balmain! Our headquarters is now based out this way so if you have friends or family in the area, let them know!
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Keywords: cauliflower, beetroot, pumpkin, vegetable stock, Masterchef |
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BOB's Kitchen 12th July - VIVA ESPANAWednesday 7/14/10 time 9:21 PM - BOB AMY VIVA ESPANA! SPAIN BEATS NETHERLANDS – BUT BOB IS ALWAYS A WINNER! There was much excitement in the BOB kitchen early Monday morning as Spain defeated the Netherlands in the World Cup. Phew….that means we can all go back to enjoying our sleep. The early morning games were making us very unproductive! There was a little extra treat in your BOB box this week, the Spanish Onion! Along with the Spanish Onions (NAS) you also got: Broccoli (ACO) Brussell Sprouts (OFC) Jap Pumpkin (ACO) Parsnips (NAS) Carrots (NAS) Baby Spinach (NAS) Leeks (NAS) Zucchini (ACO) Roma Tomatoes (ACO) Sweetcorn (OZQUAL) Granny Smith Apples (OFC) Kiwifruit (ACO) Mandarins (ACO) Avocado(OGA) I was so excited to see Sweetcorn back at the markets this week! Sweetcorn seems to be such a summery food (think, charred on the bbq) but sweetcorn fritters are one of my favourite foods. My Nana made them best and I now add extras to make them even more tasty! Try these easy Zucchini and Corn Fritters. They can be made large and stacked with salad greens and avocado for dinner, or made little and served with a dollop of sour cream and a sprinkling of paprika on top with drinks. Zucchini and Sweetcorn Fritters 1 ½ cups of self raising flour (can be wholemeal, or spelt) 1 cup of milk 2 eggs 2 cobs of corn (pre-cook in boiling water, cool and remove kernels) 1 zucchini, grated Olive oil for shallow frying Method Sift flour into a bowl and season with salt and pepper. Beat together the eggs and milk and add to the flour, mix to remove any lumps. Add the zucchini and corn and mix well. Heat Olive oil in a fry pan until medium hot (I always do a tiny tester fritter to check that the oil is hot enough) Spoon mixture into the oil in small batches. Cook fritters 2-3mins each side until golden brown. My tip: When you grate the zucchini, place it in a clean teatowel and squeeze out the extra water, this seems to make the fritters hold together better. You could add even cook finely diced Spanish onion till translucent and add this to the mixture for extra flavour.
Today, sitting at my kitchen table in grey Sydney I feel a long way from the celebrations going on in Madrid. Instead of thinking about Paella and Sangria, I’m thinking Roast dinners and warming soups. Heres a couple of ideas for your Parsnips, Pumpkin and Carrots. I think that the easiest, and yummiest way to cook these starchy, winter vegetables is to Roast them. Toss thickly sliced vegies with a good amount of olive oil, sea salt, freshly ground black pepper and fresh herbs, rosemary and thyme go particularly well with these types of vegies. Bake in a 200degree oven for 40 minutes or until tender and crispy. I always roast more than I need and turn the extras into a great salad with baby spinach leave, feta cheese and a sprinkling of pinenuts. They make a great filling for wraps of sandwiches aswell!
Stephanie Alexanders book, The Cooks Companion (Penquin Books, 1996) is one of my favourites for basic recipes with simple, wholesome ingredients. I often make her Parsnip and Curry Soup. Its simple, warming and looks great! Ingredients 2 Parsnips, peeled and chopped 1 Onion 20gms butter 2-3 Curry Leaves (I like the Herbies spice range) 1 teaspoon of Mustard Seeds 1 teaspoon of Indian Curry Paste (Curry powder is a good substitute) Pinch of ground tumeric (this is optional but gives the soup a great colour) Salt, Pepper Freshly chopped coriander leaves to serve.
Method Sweat parsnip and onion with butter and spices over moderate heat for 5 minutes Add water to cover, and simmer until parsnip is quite tender, about 20 minutes Blend with a stick blender or in a food processor and add more seasoning if required. Serve with a generous spoonful of coriander leaves to each bowl before serving.
Down at Bondi at the moment, as part of the Winter Festival, a 500m Ice skating rink has been erected down by the sand. Check out www.winterfestival.com.au/bondi for information and bookings.
Sounds Fun! It might take my mind off Spain! Have a great week out there Bobbers! See you next Monday 19th July!
X Amy and Lisa
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Keywords: SWEETCORN, PARSNIP ZUCCHINI, CURRY, SOUP |
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BOB's Kitchen 5th July - sebagos and red cabbageMonday 7/5/10 - BOB BOBS ALL MIXED UP! What a great variety of fruit and vegies we were able to get at the markets today! It’s a week for variety! Here’s what you got: SNOWPEAS (ACO) CELERY (ACO) ROMA TOMATOES (ACO) SABAGO POTATOES (NAS) BROCOLLI (DA) ZUCCHINI (ACO) CARROTS (NAS) PRE-PACK SPINACH (NAS) RED CABBAGE (DA) GALA APPLES (OFC) CAVANDISH BANANAS (ACO) PASSIONFRUIT (DEM) NAVAL ORANGES (DEM)
What are these acronyms in brackets you wonder? BOB only buys 100% organic fruit and vege, but how do we know it is organic? The way we can be sure is if the growers have obtained accreditations and recognitions to ensure that their organic product and systems have the highest possible integrity. Organic certification is given when an organic certifying group audits a business’ method to ensure that they comply with national or international standards for organic farming and processing. The ACO, which stands for Australian Certified Organics is one of the most recognized symbols in Australian organics. Other popular certifying bodies include: DEM (Biodynamic Research Institute, Demeter) and NAS (National Association for Sustainable Agriculture Australia) At BOB we always check to see that all our produce has one of these symbols on it!
POTATOES! You got some beautiful Sebago Potatoes today, but they have dirt on them! I love potatoes with their skin on! This is where lots of the nutrients are hiding; therefore, they must be scrubbed. Scrub your potatoes with warm water and a soft cloth to prevent the skin from breaking. DO NOT USE SOAP. I stumbled across this alternative: Place potatoes flat in dish racks and run them through a soapless dishwasher! (I don’t know about this! Unless you’re making potato salad for an army!) This is a yummy warm winter salad thanks to Neil Perry. Give it a go! Warm Potato and Bacon Salad Ingredients: 10-12 Potato Mixture of Bison, King Edward and Nicolas Extra Virgin Olive Oil Juice of 1-2 Lemon Sea Salt & freshly ground black pepper 1 tablespoon heaped grain Mustard ¼ cup chopped chive ½ cup Italian Parsley picked and washed 6-8 slices of Bacon grilled until crisp What to do:Method Steam potatoes over boiling water While still warm, cut in half (use gloves if necessary) and place in large bowl. Drizzle over oil and lemon juice. Season well with salt and pepper. Set the potatoes aside for a few minutes to allow them to soak up the flavours. Stir through the mustard, chives, parsley and bacon. Serve the salad in the bowl.
Red cabbage BOB likes a bit of controversy sometimes. The humble red cabbage seems to always generate a lot of discussion. People love it or hate it! Lisa and I are fans so we thought we would share some of the ways we love to eat it! Red cabbage is a perfect winter dish. It is the classic accompaniment to roast pork and game dishes and also goes well with ham and sausages. The vinegar in this Sweet and Sour Cabbage helps the cabbage retain its red colour instead of fading to a slightly blueish tinge Sweet and Sour Cabbage 1 tablespoon vegetable oil 1 onion, thinly sliced 1 small head red cabbage, about 800 g, cored and coarsely sliced ½ cup red wine ¼ teaspoon ground allspice 1½ tablespoons red wine vinegar 1 tablespoon light brown sugar ¼ teaspoon salt 15 g butter METHOD: Heat the oil in a large non-stick saucepan over a moderate heat. Add the onion and cook for 5 minutes until softened. Add the cabbage, red wine and allspice. Reduce the heat, cover and cook gently for 20 minutes, or until tender. Add the vinegar, sugar and salt and cook, uncovered, stirring occasionally, for 5 minutes, or until almost all the liquid has evaporated. Stir in the butter and serve. Red Cabbage adds amazing colour to everyday dishes. Try finely slicing it and tossing it in an asian stirfry or make a traditional coleslaw and throw in some red cabbage to make it more exciting. Red cabbage is also great as a garnish for its colour and crispness! To store your cabbage, place the cut head in a plastic bag and shake a few drops of water onto the cut side. Close the bag and refrigerate. The cut half should last up to two weeks. If the cut side begins to discolour, simply trim off the discoloured edge. Get in the kitchen BOBBERS! Slaving over a hot stove keeps you warmer, and is better for the environment than hugging your heater or snuggling up with your electric blanket! Keep warm till next week! X Amy, Lisa and BOB |
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Keywords: potatoes, red cabbage, organic certification |
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BOB's Kitchen 21st June - little yellow squash!Monday 6/21/10 time 11:06 AM - BOB Hello everyone, today we were so excited to get lovely little yellow squash! Check out some tips and recipes today on how to eat them all up! FRUIT AND VEG NEWS Today at the markets we were chatting to the market folk and they told us that we'll be getting rubarhb soon! Yay! Crumbleishous! News this week is that all the leafy greens are disappearing due to the frost and the bananas may not ripen as quick due to lack of sun..so they may take a little while but will be worth it in the end..lots of Asian greens are still great and bright green brocolli. Citrus fruits are amazing at the moment and new season apples are fresh and crunchy. This week in BOB there was: Fuji Apples (OFC) Cavendish Bananas (ACO) Navel Oranges (DEMETER) Brocolli (ACO) Carrots (NASSA) Pak Choy (NASAA) Green Cucumber (ACO) Leek (NASAA) Dutch Cream Potato (OGA) Pumpkin Jap (ACO IC) Mesculin (NASAA) Yellow Squash (ACO)
What on earth am I going to do with Yellow Squash! From the same family that includes pumpkin and zucchini, yellow squash is a versatile vegetable. This small, sweet squash has a slightly flattened top and scalloped edges. Both the skin and flesh are edible.
Ideas: (see more recipes below!)
Good Taste - March 2007, Page 28
Garlic Squash Ingredients (serves 6) 500g yellow squash, halved 1 tbs extra virgin olive oil 3 garlic cloves, crushed 4 green shallots, ends trimmed, thinly sliced Method Cook the squash in a large saucepan of boiling water for 4-5 minutes or until just tender. Drain well. Heat the oil in a large frying pan over medium heat. Add garlic and cook for 30 seconds or until aromatic. Add the squash and cook, stirring, for 2 minutes or until heated through. Add the shallot and cook, stirring, for 1 minute or until combined. Transfer to a bowl to serve.
Thai Style Fish and Squash Curry Ingredients: 1 tablespoon peanut or macadamia oil 1 red onion, sliced into thin wedges 1/2 red capsicum, thinly sliced 1 clove garlic, crushed 2 teaspoons red curry paste 1 tablespoon brown sugar 1 tablespoon fish sauce 500g firm fish fillets, cut into pieces 500g yellow squash, trimmed and quartered 1 cup coconut milk 1/2 cup water or fish stock 1 cup shredded basil leaves 1/2 - 1 cup coriander leaves (amount optional) juice of 1 lime 2 tsp grated lime rind Heat oil in wok or large frying pan. Add onion, capsicum and garlic and cook for 1-2 minutes. Add red curry paste and sugar and cook for 1 minute, until fragrant. Add fish sauce and cook through for 1 minute. Add fish, squash, coconut milk and 1/2 cup water or fish stock and cook for about 5 minutes, stirring occasionally. Remove from heat, add the herbs and limejuice and rind and stir through gently. Serve immediately with cooked rice. Tip: To reduce saturated fat, use half the coconut milk and add more stock. www.formulaforlife.com.au |
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Keywords: Squash |
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BOB's Kitchen 15th June - beautiful, bright colours & carrots!Tuesday 6/15/10 - BOB the rabbit BOB embraces beautiful, bright colours & carrots! How amazing were those lovely colours in your box this week! We had:
One of the regular visitors to the BOB box is the humble carrot. They are beautiful and sweet and in season now! Carrots are a regular feature in most people’s refrigerators! They are widely loved, versatile and are a rich source of antioxidants, especially beta-carotene which is converted in the body to vitamin A. Vitamin A benefits your vision (that’s why as children we were told that if we ate our carrots we could see in the dark), is great for your skin and is also an amazing immune booster. Store carrots in the coolest part of the refrigerator, away from fruits and vegetables that produce ethane gas such as apples, pears and potatoes, as this can cause the carrots to become bitter. With the exception of beetroot, carrots contain more sugar than any other vegetable, which makes them a great snack eaten raw and a tasty addition to a variety of cooked dishes, both sweet and savoury.
RECIPES At BOB this week we’ve taken to the colder weather like ducks to water! There has been plenty of DVD watching and cups of tea with friends. I made this cake recently for an afternoon with the girls. It was a hit! MOIST CARROT AND HONEY CAKE *Flours can be substituted with spelt, or with brown rice flour for a gluten free cake. Preheat oven to 175C. Beat eggs, olive oil, honey and rice syrup until well combined. Sift in flours, baking powder and spices, mix, and then stir in walnuts and carrots. Pour into a well greased 22cm springform cake tin. Bake for 1 hour and 10 minutes or longer, until a skewer comes out clean. Leave to cool in the tin. Serve with a nice hot cup of tea!
I know we’ve been featuring a few soup recipes these past few weeks in BOBs kitchen, but quite frankly, who doesn’t love soup in winter?! So here’s another one! EASY CARROT SOUP INGREDIENTS
METHOD
Here’s a great easy side dish. Serve with Lamb, Chicken or your favourite grilled fish. CARROT AND SWEET POTATO MASH Ingredients
Method Mash 500g carrot and 500g orange sweet potato, cooked until tender, with 20g butter, 1 tsp grated fresh ginger and 2 tbs milk until smooth. Stir in 2 tbs chopped fresh coriander to serve. If you have a juicer at home treat yourself to a big glass of carrot and beetroot juice to start your day! You can even add a handful of spinach or a stick of celery. The perfect cleanse first thing in the morning! So…with all that said, embrace carrots this week! After all, you never know when you might need to see in the dark! X BOB |
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Keywords: Carrots |
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BOB's Kitchen 7th June - snippity Parsnips & Apple & banana crumbleMonday 6/7/10 time 8:30 PM - BOB BOB is Brrrrr in the kitchen this week! Parsnips have finally made an appearance at BOB headquarters...we love them as well as we love Winter as with this change in temperature also comes the desire to stock up on hearty, wholesome meals. Enjoy roasts, soups and comfort desserts, after all, winter only happens two months a year in Sydney!
In your wintery BOB box today you would have got beautiful: Broccoli Cauliflower Parsnips Carrots Green beans Jap Pumpkin Onions Pak Choy Spinach or Mesculin Apples Bananas Mandarins
What to do with Parsnips?? Parsnips are wonderfully English! They are: Low in Saturated Fat, Sodium, and Cholesterol,High in Dietary Fiber, Vitamin C, Vitamin K, Folate, Manganese, and Potassium • Parsnips need to be peeled. For cooked parsnips, many prefer to boil or steam the washed root and then scrape off the skin to preserve nutritional value.
Honey Roasted Parsnips Salt and black pepper Method Mix 3 tbsp clear honey, 2 tbsp wholegrain mustard and 2 tbsp olive oil together and season. Arrange parsnips, peeled and halved, cut side up in a roasting tin and drizzle over the honey mixture. Roast for 35–40 minutes, stirring halfway through, until tender and golden. Stir through salad greens to make an interesting winter salad or serve with a lovely organic rolled roast lamb.
Or try Jamie Olivers Spicy Parsnip Soup Ingredients • olive oil Heat a splash of olive oil and the butter in a large saucepan. Add the onion, garlic, ginger and garam masala. Gently fry for around 10 minutes, until the onions are soft and sweet. You could even modify this recipe to include half cauliflower, half parsnips for a creamier flavour.
Winter eating is not complete without Warm Apple and Banana Crumble to follow!
At BOB we get many beautiful emails each week. But this week we had a very special one jump out! Here it is for you all to see:
I used to hate Monday's until you came into my life, The start of a week, full of stresses and strife, I would arrive home from work and see the cupboards were bare; Yet again I have nothing nutritious to prepare.
I needed some help, but where do I start? I decided to pen my first lonely heart. Just then I noticed an advert for Bob, I thought he could be my type, just the job!
The following week I came home to find, A wonderful surprise full of goodness combined, Week after week, I ate like a queen, And thanks to you Bob, I even think green!
I didn”t think our relationship could get any better, I didn”t even have to write that love letter! But then one Monday after a gruelling 8 hours I came home to find that you had bought me flowers!!
I love you Bob x
Thank you Sally, Your flowers are on your doorstep! THANK YOU!! Xx Don’t forget to pop down to Maggie May florist on Gould St, Bondi Beach (just along from Tuchuzi) and treat yourself or someone else to flowers to brighten up these grey days!
At BOB we ponder many things. Today we were thinking about a way to collect up your empty boxes once BOB has been put in your fridge. We care about the environment and hate to think that these perfectly good boxes are being thrown out. So we were thinking that if you could drop us an email when you have four stacked up we will drive around and collect them to reuse in the following weeks. We wish our driver could collect as he goes but he simply has no room in his van. This could be a solution. Let us know your thoughts!
Also, don’t forget that BOB will be operating on Tuesday next week instead of Monday due to the Queens Birthday long weekend. Get your orders in by 5pm Saturday and your bread orders by 3pm Friday.
Have an amazing week!
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BOB's Kitchen takes on Asia! Get cookin (31st May)Monday 5/31/10 - BOB BOBs Kitchen – 31st May - ASIAN FLAVOURS Hi There Bobbers! This week, despite torrential rain and freezing conditions, the markets, as always, offered us beautiful fresh produce including: Broccoli Pumpkin Spinach Sebago Potatoes Beetroot Button Mushrooms Green Capsicums Kiwifruit Cavandish Bananas Jonathan Apples AND amazing Bok Choi!
BOB TAKES ON ASIA! Asian cooking is all about fresh ingredients, flavour and texture! Vegetables, when cooked should still retain some of their crunch, and in doing so, also retain more vitamins and minerals. Asian greens are nutritional powerhouses, especially packed with bone-boosting calcium and vitamin K. Asian greens are leafy, tender and quick-cooking. They are perfect for when you arrive home late and tired! STORAGE: Asian greens such as Bok Choy must be served at their best! You can keep greens in the crisper drawer of your fridge for a few days before eating them if needed. PREPARING: Give them a thorough rinse to remove any grit hiding in the folds and crevices. After this, most just need their bases or stems lightly trimmed before being sliced or chopped, as desired. You may want to separate the stems from the leaves when cooking greens with thicker stems. Cook the stems first to ensure even cooking. Asian greens taste great stir-fried, steamed or braised, and can be used in soups or salads.
THINGS TO DO WITH BOK CHOI Try these fresh, tasty ways to prepare Bok Choi and other Asian greens. 1. STIR-FRY roughly chopped Bok Choi in hot oil with some finely chopped garlic, grated ginger, chopped red chilli and soy sauce or wheat free Tamari until Bok Choi is tender-crisp. Add a little water if the ingredients are sticking. Add some almonds or sesame seeds and a dash of sesame oil. Serve with noodles. 2. HEAT OIL in a frypan. Add cumin seeds and chilli flakes and cook for a few minutes. Then add finely chopped ginger and garlic, and stir. Add chopped bok choi and cook until slightly wilted. Season with salt and pepper. 3. COMBINE trimmed and separated baby bok choy with spring onion rounds and coriander leaves. Dress with a mixture of lime juice, soy sauce, sesame oil, crushed garlic, sugar and finely chopped red chilli. Sprinkle with peanuts and serve as a salad. 4. STIR-FRY diced carrot and spring onion rounds in hot oil until the carrot is tender-crisp. Add minced garlic, soy sauce, Chilli Flakes, a little rice wine vinegar and roughly chopped bok choy, and stir. Cook until bok choy wilts a little. Add cooked rice and diced and fried tofu lightly doused in soy sauce. Mix, heat through and serve. 5. BRING SOME vegetable stock to the boil in a saucepan, then remove 1/2 cup and set aside. Add fresh noodles, roughly chopped leafy Asian greens, spring onion rounds, finely chopped ginger and a splash of rice wine vinegar to the pan. Simmer until the noodles are tender. Meanwhile, add some miso paste to the reserved vegie stock and whisk it in thoroughly. Pour miso and vegie stock mixture back into the soup and stir. Serve this light, revitalising soup
Bok Choi combines beautifully with BOBs other ingredients! Try this easy Asian Omelette: Heat a small amount of oil in a wok or heavy fry pan. Lightly fry chopped leek, garlic, and chilli until tender Add a mixture of chopped vegies including broccoli, capsicum, button mushrooms and Bok choi. Cook till just soft (3 – 4 mins) Lightly beat 2-3 organic eggs with a dash of wheat free tamari and fresh ground pepper. Add eggs to the fry pan and swirl around. Cook until egg is set (2 mins) Serve with fresh chopped coriander (BOB has beautiful big bunches for you!) This is so quick and easy!! Its my favourite meal and features at least 2 or 3 times a week in my kitchen!
SOY SALMON PARCELS WITH BOK CHOY 6 baby bok choy, halved lengthways 4 (about 175g each) skinless salmon fillets 2 garlic cloves, sliced 2cm-piece fresh ginger, peeled, sliced 1/2 cup (125ml) fish stock 2 tbs soy sauce 1 lime, juiced 2 tsp caster sugar Freshly ground pepper Steamed rice, to serve Preheat the oven to 200°C. Wash the bok choy under cold running water, removing any dirt trapped between the layers. Pat dry with paper towel. Place 3 bok choy halves in the centre of a large piece of foil. Top with a salmon fillet and some garlic and ginger. Press the edges of the foil up slightly. Repeat with the remaining bok choy, salmon garlic and ginger. Combine the stock, soy sauce, lime juice and sugar. Season with pepper. Pour over the salmon and into the parcels. Seal the edges of the foil tightly to enclose. Place on a baking tray and bake for 12 minutes. Remove from the oven and set aside for 5 minutes to rest. Serve with steamed rice. From www.taste.com.au
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BOBBY Beetroot's Kitchen 24th MayMonday 5/24/10 - BOB BOB’s Beetroot Kitchen Hi there bobbers, this week we’re looking at beetroot and how luscious and full of amazing cleansing substances that make our BOB bodies work a bit better! Beetroot is the BOMB The bright red color of beetroot makes it one of the most appealing vegetables. A very economical vegetable, too, as the whole plant can be eaten. The green leaves with their purple stalks make good eating steamed and served with other vegetables. The bulbs can be stored for a couple of weeks but eat the leaves fast! This root vegetable is also a great source of nutrients. The vibrant pigments in beetroot which impart its unique color have potent photochemical and effective antioxidants that can protect the body from damage caused by free radicals. Besides, beetroot is known to be a great source of Vitamin C, potassium and folic acid. The green leafy tops of this root vegetable are excellent sources of iron, beta-carotene and calcium, so try not to discard the greens of beetroot. The greens of beetroot can be used as an alternative to spinach, as they are similar in taste and texture. Beetroot also cleanses the liver. Beetroot Tips
Recipes Spicy Beets and Carrots 500 g beetroot, cooked and peeled 500 g carrots, peeled 2 tablespoons grated fresh ginger 1/2 cup brown sugar 1/2 cup orange juice 1/4 cup cider vinegar Grated zest of 1 orange 1/2 teaspoon ground cinnamon Cut the beetroot and carrots into slices or chunks. Steam or boil the carrots in lightly salted water about 5 minutes or until tender but not soft. Drain. Combine the ginger, sugar, orange juice, vinegar, orange zest and spices in a saucepan and bring the mixture to a simmer. Cook until thickened. Simmer the cooked beets and carrots in this sauce for about 5 minutes before serving.
Beetroot Dip Ingredients (serves 6) 1 bunch beetroot 1 head garlic olive oil cooking spray 1 cup low-fat yoghurt 2 tablespoons dill, finely chopped Extra dill and grissini (see note), to serve Method Preheat oven to 200°C. Line a baking tray with baking paper. Trim beetroot, leaving 1cm stalks attached. Cut 5mm off the top of the head of garlic. Place beetroot and garlic onto prepared baking tray. Spray with oil. Roast for 45 to 50 minutes or until tender when tested with a skewer. Set aside for 15 minutes to cool. Gently peel and discard skin from beetroot. Squeeze garlic flesh from head. Roughly chop beetroot. Place into a food processor with garlic flesh. Process until smooth. Transfer to a glass bowl. Stir in yoghurt, dill, and salt and pepper. Cover. Refrigerate for 3 hours to allow flavours to develop. Transfer to a serving bowl. Garnish with dill. Serve with grissini. (Taste.com.au)
Healthy Beetroot Soup. Use a little vegetable oil and sauté chopped onions, potatoes, carrots, beetroot and celery for some time. Next, add about 3-4 cups of vegetable stock, cover the pan and let the vegetables simmer for a while. Once the vegetables are done, let the mixture cool and then use a food processor or a liquidizer to blend the vegetable mixture. Season the vegetable mixture with salt, pepper and dried herbs such as oregano or parsley. In case the soup is too thick, you can add more stock to bring it to your desired consistency.
(Recipes adapted from Epicurious, Able & Cole, Diet Hub) |
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Keywords: Beetroot |
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BOB's Kitchen 17th May - Things to do with Cherry TomatoesTuesday 5/18/10 time 3:37 PM BOB's KITCHEN 17TH MAY SEND US YOUR RECIPES ON THE BOB FACEBOOK PAGE AND YOU CAN WIN FREE HERBS IN MAY!
This weeks ingredients: Jonathan Apples (DEMETER) Kiwifruit (ACO) Cavendish Banana (ACO) Mandarin (BFA) Broccoli (OFC) Green or red cabbage (DEMETER or NASSA) Carrots (NASSA) Red Spanish Onions (NASSA) Snow Peas (BFA) Butternut Pumpkin (ACO) Spinach pack (NASAA) Tomato cherry punnet (ACO)
Things to do with cherry tomatoes! Small and very sweet, cherry tomatoes are pricier than salad tomatoes but their intense flavour is worth the extra. They are good in salads, pasta sauces or roasted.
Cherry Tomato Pasta Ingredients: 2 tablespoons olive oil 3 cloves of garlic, sliced 1 pint cherry tomatoes, halved 1 teaspoon sugar Salt and black pepper, to taste 1/2 cup coarsely torn fresh basil leaves 6 ounces thin spaghetti, cooked Grated Parmesan cheese (for serving) optional Place the oil in a frying pan over low heat. Add the garlic and cook, stirring, until golden, about six to seven minutes. Add the tomatoes, sugar, salt and pepper; raise heat to medium and cook, gently smashing some of the tomatoes with the back of a spoon (leave some whole) until the sauce is thickened, about eight minutes. Stir in the basil. Add the pasta, combine well and serve immediately, topped with grated cheese. Recipe makes two servings Cherry Tomato Pasta.
Baked Cherry Tomatoes Serves 4—6 1 punnet cherry tomatoes handful of garlic cloves, peeled and sliced 2 tablespoons snipped chives 1/4 cup extra-virgin olive oil juice of 1 lemon black pepper and salt Place the tomatoes in a baking dish, add the garlic and chives, and toss. Pour the olive oil over the tomatoes, followed by the lemon juice. Toss again, season with several turns of black pepper, and place in a 350 degree oven for 20-30 minutes, until the tomatoes have burst open and the garlic is tender. Remove from the oven and season with kosher salt to taste. Serve hot, warm, or chilled as a side dish. http://www.globalgourmet.com/food/egg/egg0896/cherryto.html
Spinach, Cherry Tomato, and Feta Frittata I think frittatas make ideal brunch food, but I also serve them for a quick weeknight dinner. For the vegetable lovers, this is an energizing meal with all the health benefits from iron-packed spinach and the protein boost from eggs. Ingredients 2 large eggs 1/2 cup half-and-half 1 teaspoon sea salt 1/2 teaspoon freshly ground pepper 3 tablespoons extra-virgin olive oil 1 small onion, halved lengthwise, and cut into thin wedges 6 ounces fresh baby spinach leaves, coarsely chopped (about 4 cups firmly packed) 1 pint cherry tomatoes, halved 1 1/2 tablespoons chopped fresh oregano leaves 1/2 cup (about 3 ounces) crumbled feta cheese In a large mixing bowl, whisk together the eggs and half-and-half until thoroughly combined. Whisk in the salt, and pepper. Set aside. Set an oven rack or grill pan about 3 inches below the grill and preheat the grill In a 12-inch ovenproof pan, preferably nonstick, heat the oil over medium heat. Swirl to coat the pan, then add the onion. Sauté, stirring occasionally, until the onion softens, about 2 minutes. Add the spinach, a handful at a time, and sauté just until wilted and bright green, about 3 minutes. As soon as the spinach is wilted, add the tomatoes and oregano, and sauté, stirring constantly, until the tomatoes are heated through, about 1 minute. Add the egg mixture to the pan. Cook over medium-low heat until the frittata is set on the bottom and around the edges, about 4 minutes. While the frittata is cooking, use a spatula to lift one edge of the frittata and tilt the pan a little so the uncooked eggs flow under the set edge. Repeat this at different places around the edge of the frittata. When the eggs are mostly cooked, scatter the feta cheese over top, place the frittata under the grill until the top is golden brown and the eggs are set but still moist, about 3 minutes. Allow the frittata to rest for 5 minutes, then slice it into wedges and serve immediately on warmed plates. Serves 6 http://www.dianemorgancooks.com |
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BOB's Kitchen 10th May - Soups, Pancakes and PorridgeMonday 5/10/10 time 9:12 PM - BOB BOB’S KITCHEN 10TH May 10 What a beautiful day! Crisp Mornings, scorching days and golden leaves falling off the trees. BOB has made your day even better by delivering a beautiful box packed as usual with seasonal vegetable and fruit. If you got brownies - lucky you! You got 8 for the price of 6 from our lovely friends at Brasserie Bread. In BOB’s Kitchen today we have the following ingredients: Pink Lady Apples (OFC) Bananas (ACO) Oranges (DEMETER) Beetroot or Celery (NASSA) Carrots (NASSA) Chinese Pak Choy (NASSA) Baby Spinach (NASSA) Snow Peas (NASSA) Pumpkin Jap (ACO) Tomato Grapes (ACO) Zucchini Green (NASAA)
Seasonal Eating Ideas
Seasons are on our minds today and with Autumn here it’s time to balance our bodies and nourish on the inside to protect us from the outside. In Autumn it’s a great time to start making soups that nourish and protect and are easy to digest when it's cold. You'll find celery, carrots, pumpkin beetroot great for soups in your BOB today. A great way to boost circulation as winter draws closer is to add spices such as chilli, garlic, ginger - excellent in stir frys. With fruit as it gets a bit colder, it’s nice to grate apple or banana onto your warm porridge and make a flu buster juice with those wonderful oranges.
Out and about: Kylie Kwong
I was really excited at the weekend as I went to Carriage works for the Finders Keepers Market and at Ever Leigh Farmer’s market Kylie Kwong made me a beautiful Organic Asian Pancake with her own hands! I’ve tried to re-create the recipe today with BOB's organic ingredients. I love Billy Kwongs and their philosophy. Billy Kwong at Eveleigh Farmer's Market, Sydney Billy Kwong now has a regular stall at my favourite local farmer's market in Sydney! Look for the red Billy Kwong sign and come and delight in our 'Steamed pork (Certified Free-Range) wontons with ginger & tamari dressing', our ' Steamed savoury pancakes filled with organic vegetables & organic fried eggs', and 'Fairtrade organic green tea'. The markets are open every Saturday from 8am-1pm, Go to www.eveleighmarket.com.au Amy's Quick Recipe tip
Amy told us of a quick pumpkin side dish today – pumpkin, olive oil, chilli flakes and cumin all just shoved in the oven…I think that would be nice with crumbled fetta and your spinach too – maybe a sprinkling of pepitas for added crunch and a zinc boost.
Pumpkin, Carrot, lentil chilli and ginger soup
½ tbsp olive oil 1 brown onion finely chopped 3 cloves garlic, crushed ½ tsp ginger ½ tsp chilli 1 tsp ground cardamom 2 tsp cumin 1-2 carrots chopped 2 cans crushed tomatoes 1 cup brown lentils 1 litre vegetable stock 500 grams pumpkin, chopped Heat the olive oil in a large stock pot and add the onion and garlic to saute for 2 minutes. Add the spices and cook for a further minute or two.Add the tomatoes, lentils, stock, pumpkin, carrots and bring to the boil. Reduce to simmer and cook for 45 - 50 minutes. (adapted from the www.foodcoach.com.au)
Asian Savoury Pancakes with BOB’s Clarendon Organic Eggs and veg 1 X organic Egg Pak Choy Coriander Ginger ½ inch fresh ginger root 2 cloves garlic 1 tablespoon sesame oil (or olive oil) Method Prepare the pak choi by separating the leaves and cut off the chunky stalks. Slice the stalks finely. Roughly chop the leaves. Peel and grate the ginger. Peel and crush the garlic. Heat the oil in a wok until almost smoking. Add the garlic and ginger. Cook for 1 minute, stirring often. Add the pak choi stalks. Mix well. Cover and cook for 2 minutes. Add the pak choi leaves. Stir and then cook for 1-2 minutes, until they are just wilted. Lay the pancake on your benchtop, spoon in the pak choy mixture and add raw grated carrots and coriander Quickly whisk up 1 x organic egg and make an omelette in hot oil and chop in half and lay on the vegetables. Add a quick dash of tamari and serve rolled.
Banana Porridge with a sprinkle of Freestyle Granueseli Ingredients (serves 4) 150g (1 1/2 cups) rolled oats 875mls (3 1/2 cups) milk 3 ripe small bananas, sliced 1/4 tsp salt 1/2 teaspoon cinamon Freesyle Granuesli to sprinkle on top Extra milk, to serve Method Combine rolled oats, 750mls (3 cups) of the milk, bananas, salt in a medium, heavy-based saucepan and stir over high heat until boiling. Reduce heat to low and simmer for 10 minutes or until rolled oats are tender, stirring frequently and adding the remaining 125mls (1/2 cup) milk if necessary to reach desired consistency. Spoon porridge into serving bowls, sprinkle with Freestyle Granuesli and serve immediately with the extra milk.
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Keywords: Seasons, Soup, Pumpkin, Spices, Freestyle Granuesli, Asian, Eggs |
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Bob's Kitchen 3rd May - Leek Freak & Mandarin OrangesMonday 5/3/10 - BOB BOBS KITCHEN 3RD MAY Leek Freak & Mandarin Oranges Ingredients this week: Apple Red Delicious (ACO) Bananas (ACO) Kiwifruit (ACO) Mandarin Oranges (NASSA) Mesculin Mix (NASSA) Sweet Potato (ACO) Zucchini (NASSA) Brocolli (OFC) Red cabbage (DEMETER) Green Capsicum (NASSA) Carrots (NASSA) Leek (ACO)
Oooh what can we concoct in the kitchen this week? Well this one goes out to Amy, who’s favourite vegetable is Leeks – you could call her a leek freak – an unusual choice but under-estimated! Also Mandarins are back - add them to a salad for a zest hit! Next week why not treat yourself to a beautiful water bottle or stainless steel lunch box in the BOB shop..it's now open! AMY THE LEEK FREAK!
About leeks... So Leek’s are oversized spring onions and are from the Lily family, they are really tender with a mild onion slightly sweet taste. The edible portions of the leek are the white onion base and light green stalk. The dark green portion is usually discarded since it has less flavor. Store leeks loosely wrapped in plastic in the refrigerator. Super fresh leeks from a farmers market will keep up to ten days; otherwise 5 days is a good rule of thumb. To clean them you should cut lengthways into white and light green part of leek and rinse or you can chop or slice leek, place pieces in a colander, and rinse under running water. A leek is typically chopped into slices 5–10 mm thick. The slices have a tendency to fall apart, due to the layered structure of the leek. There are different ways of preparing the vegetable: Boiled, which turns it soft and mild in taste. Sauted, which leaves it more crunchy and preserves the taste. Raw, which can be used in salads, doing especially well when they are the prime ingredient.
LEEKY RECIPES Baked Eggs, Leek and Pancetta Cooking Time 30 minutes Ingredients (serves 4): Olive oil, to grease 10g butter 1 (about 200g) leek, pale section only, thinly sliced, washed, dried 1 garlic clove, crushed 6 slices (about 75g) mild pancetta, coarsely chopped 80ml (1/3 cup) thin cream 4 eggs Freshly ground black pepper 4 slices Quinoa an Soya bread, toasted, buttered, cut into fingers to serve Method Preheat oven to 180°C. Brush four 185ml (3/4-cup) capacity ovenproof ramekins with oil to lightly grease. Place on a baking tray. Melt the butter in a medium non-stick frying pan over medium heat until foaming. Add the leek and garlic and cook, stirring, for 3 minutes or until the leek softens. Add the pancetta and cook, stirring, for 2 minutes or until just cooked. Spoon leek mixture among ramekins and smooth the surface. Top with 1 tbs of cream. Carefully break an egg into each ramekin and season with pepper. Bake in preheated oven for 15 minutes for a medium egg yolk or until cooked to your liking. Remove from oven. Serve with toasted bread fingers.
Sweet Potato and Leek Soup (Add Bacon if you wish) Ingredients: 1 Large sweet potato, peeled and diced 2 Medium leeks, washed and sliced 25g Butter 600ml Stock, either chicken or vegetable Ground black pepper 4 Rashers of bacon Method Saute the leeks for 4 minutes in the butter. Add the stock and sweet potato and bring to the boil. Simmer for 15 minutes, or until the sweet potato is cooked. Season the mixture with black pepper, remove from the heat and allow to cool. Place the cooled soup into a food processor, and liquidise until smooth. Return the soup to the pan and bring back to the boil, adding any extra water as necessary to thin the soup to the required consistency. Grill the bacon until crispy, and cut into bite sized pieces. Place the soup into the serving bowls and sprinkle the bacon pieces over the top.
Mandarin Orange Salad A poppy seed dressing tops lettuce, almonds and Mandarin oranges for a light salad. Ingredients: 1/3 cup slivered almonds, toasted 2 Mandarin oranges, peeled, washed and de-seeded 1 bunch apring onions, chopped, including tops Mesculin mix or Spinach Croutons Mustard Poppyseed Dressing: 1/4 cup sugar 1 tsp dry mustard 1 tsp salt 1/4 cup cider vinegar 1/2 cup extra virgin olive oil 2 Tbsp poppyseeds Preparation: Toss the almonds, oranges, onion, and lettuce in a salad bowl. Whisk together sugar, dry mustard, salt, cider vinegar, salad oil, and poppyseeds. Top salad with croutons and add stirred dressing to taste. Serve immediately. References: |
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Bob's Kitchen 19th April - Calamari, Zucchini and Mint, Bream with Red Cabbage & OrangeMonday 4/19/10 time 12:44 PM - BOB Morning BOBBERS Another big BOB this week which should keep you stocked up for Anzac Day too – BOB is shut on Monday 26th but re-opens on the 3rd May). On our minds this week is FISH, I've been thinking about sustainable fish and farmed versus wild and found two great sources of information Greenpeace and the Australian Marine Conservation society - so this week BOB will give some lovely fish recipes - so here are your beautiful veggies this week to go with your sustainable seafood!! BOB's Kitchen Ingredients Gala Apples (NAS) Kiwifruit (ACO) Orange Valencia (DEMETER) Pear William (DEMETER) Brocolli (ofc) Cabbage Red (NASSA) Carrot large (NASSA) Cucumber Green (ACO) Beans Round (NASSA) Pumpkin Jap (ACO IC) Spinach (NASAA) Zucchini (ACO) Sebego (NASSA)
BOB's FISH RECIPES Here are some beautiful vegetable recipes to accompany sustainable fish and choose fish such as: Whiting (choose this over oreos (dory / deep sea dory) Bream over Shark (flake, boneless fillet) Flathead (over redfish, Nannygai) Calamari (over scallops) Tropical Trevally (over tuna / swordfish) http://www.marineconservation.org.au
Fish in a bag with red cabbage, orange 1/4 r- 1/2 ed cabbage shredded 4 white fish fillets, bream or any of the above sustainable fish Sea salt and pepper 1 small orange, sliced 4 bay leaves 4 tbsp extra virgin olive oil 4 tbsp orange juice 2 tbsp flat parsley leaves, chopped
Preheat oven to 220C. Cut out four 36cm square sheets of kitchen foil or baking paper. Finely shred the cabbage Scatter the cabbage in the centre of each square and place the fish on top. Season well. Arrange a slice of orange and a bay leaf on each fish. Drizzle with olive oil and orange juice. Bring the two opposing sides of the foil up and seal as tightly as you can with a crimping pattern, forming a half-moon bag. Crimp the edges twice if you can. Bake thin fillets for 10 minutes and thick fillets for up to 15 minutes. Remove from oven, open and drain the bag juices into a jug. To serve Transfer the fish and fennel to warm dinner plates, drizzle with the juices and scatter with parsley.
Fried Calamari with Zucchini and Mint Ingredients 1kg medium calamari, cleaned 1 cup mint leaves peanut oil for deep-frying 4 (about 500g) zucchini, cut into julienne flour seasoned with salt and freshly ground black pepper lemon wedges to serve Method 1. Cut the calamari lengthwise into 1cm strips. 2. Deep-fry the mint leaves in batches in the peanut oil over high heat for around 30 seconds or until crisp. Using a slotted spoon, remove and drain on absorbent paper. 3. Deep-fry the zucchini in batches over high heat until soft. Remove with a slotted spoon and drain on absorbent paper. 4. Toss the calamari in seasoned flour and shake away excess. Deep-fry in hot oil, in batches, until golden and tender. Drain on absorbent paper. 5. Toss the calamari, mint and zucchini together and serve immediately with lemon wedges. Source Cuisine
BOB GOES FISHING - SUSTAINABLY!
AMCS Marine Campaigner, Ben Birt, explains, "Choosing sustainable seafood is important to us all, because the ocean on which we depend is in deep trouble". "Already, three quarters of our global fisheries are overfished or fished to their limit. Popular fish like bluefin tuna, swordfish and orange roughy are being pushed beyond their limits", Birt says.
What is Sustainable Seafood? In simple terms, a sustainable fishery is one whose practices can be maintained indefinitely without reducing the targeted species’ ability to maintain its population at healthy levels, and without adversely impacting on other species within the ecosystem – including humans – by removing their food source, accidentally killing them, or damaging their physical environment.
The Greenpeace Red List http://www.greenpeace.org/australia/issues /overfishing/our-work/fishredlist09 The Greenpeace “international seafood red list”, lists 20 fish species at very high risk of being sourced from unsustainable fisheries (‘red-listed’) and explains the rationale for red-listing them. Ask your retailer these three questions to help protect our oceans and fisheries. 1. What is it and where was it caught? This is the minimum a supplier should be able to tell you and will help you avoid red list species. 2. How was it caught? A lot of fishing is not selective. This is specially true for bottom trawling, which is highly destructive. 3. Do you have a policy for sourcing only truly sustainable seafood? Retailers have a responsibility to be part of the solution, not the problem. |
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BOB's Kitchen 12th April - Autumn Carrots and Red wine & ShallotsMonday 4/12/10 - BOB Brrrr morning, Its a little chilly at BOB headquarters this morning, but it's keeping all the little veggies nice and cold and fresh - everything is sparkling fresh this morning. Thanks to the guys at Brasserie Bread for making me a lovely boiled egg with quinoa soldiers and the beautiful Chai too! Fruit is limited this week so we went for more veggies , enjoy the lovely grapes and lovely little galas for your packed lunch. Kiwi's are back next week - they were a bit hard this week. MENU
Banana Cavendish (Rob Abbott, ACO) Tim Hamiltn's Round Beans (NASSA) Kirconnel Broccoli (OFC) Green Capsicum (NASSA) Wombat Carrots (NASSA) Eschallots (ACO) Crimson Grapes (NASSA) Mesculin Mix (NASSA) Mushrooms Flat Box (BFA) Sweet Potato Gold (ACO) Zucchini (ACO)
IMPORTANT Organic News! Wow I'm stunned I read the following in this weeks Organic Federation of Australia's newsletter and thought I'd pass on an edited extract to you all..sign up to the newsletter or read the March 2010 edition
"The recent media reports into the negative health effects of several farm chemicals, including carbendazim, endosulfan and atrazine, that are banned in many countries overseas, has highlighted the need for a major overhaul of Australia's chemical regulatory system, especially in relation to the synergistic effects of chemical combinations" "No Testing of the Combinations of Chemicals that are Used "Several chemicals, including carbendazim and endosulfan have been found in the water where the two headed fish embryos were found in Queensland. The effects of these chemicals along with fertilisers such as nitrates need to be properly researched". xx
Carrots Contain Beta Carotene in high amounts and has been highlighted for cancer prevention. They contain Vitamin C, K, Potassium and are high in fibre too. Did you know carrots came from the parsley family? They are really versatile but they are NOT boring - use them in a beautiful breakfast muffin or in a curry. Check out the recipes below today we are testing out in BOBs Kitchen.
RECIPES
Carrot breakfast Muffin - a great start to the day and full of energy.
1 cup whole wheat flour 1 cup oatmeal 1/3 cup rolled oats 1 tbsp pepitas 1 tsp low allergy baking powder 1 tsp cinnamon 1 medium sized banana, mashed 1 cup low fat natural yoghurt 1 large egg 1/3 cup non-hydrogenated table spread 1 tsp vanilla 1 cup carrot, shredded 1 cup dates, chopped Preheat oven to 200 degrees Celsius. Mix together the flour, oatmeal, oats, pepitas, cinnamon, and baking powder. In a separate bowl mix the banana, yogurt, egg, table spread and vanilla until well combined. Fold in the carrot and dates. Lightly grease a muffin tin. Fill the tins 2/3 full and bake at 200C for 18-20 minutes. (if the mixture is a little thick , moisten it slightly with some low fat skimmed milk).
USE UP YOUR BOB BOX CURRY! Carrot, sweet potato, capsicum & Zucchini are all used in this curry! 1 onion finely chopped 2 cloves garlic, crushed 2 tbs curry powder 1 tbs coconut oil 1 cup sweet potato, cubed 1 carrot cubed 1 red capsicum chopped 3 zucchini chopped 1 cup water 400 grams tomatoes, canned 1 can coconut cream 1 can chickpeas, drained 1 pinch seasalt Saute onion and garlic in coconut oil for 2 - 3 minutes.Add the curry powder and cook for a further 2 minutes. Toss the veggies in the pan and add the water and stir to combine the spices. Add the tomato and chickpeas and cook for 25 - 30 minutes. Add the coconut cream and cook on a low heat for a further 10 minutes. Season with sea salt and the juice a and cracked black pepper and serve on basmati rice with chopped coriander over the top and serve with lime pickle.
Red wine and Eschallot Sauce Wow now this is more like it, why not treat youself to a beautiful Organic steak from Sam the Butcher’s and make this wonderful sauce. It’s red wine season again folks!
1 tbsp Butter 1-2 Shallots minced Pinch sea salt 2 teaspoons of sour cream Black pepper 2 cups red wine 1 teaspoon beef stock powder
Melt Butter in a heavy based pan over a low heat and add shallots and cook until soft, add pinch of salt and peper, add wine increasingthe heat until the liquid boils. Once the mixture boils lower the heat and reduce down to two thirds. Stir regularly. Add the sour cream, beef stock and season to taste. Serve over beef or steak with some blanched green beans.
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Keywords: Carrots |
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Apple Gala (ACO)