The wonder savers recipe book and guide by Maria Antonia Claros

THE WONDER SAVERS

RECIPE BOOK AND GUIDE: SUPER CHEAP RECIPES AND GREAT TIPS TO HELP YOU EAT, SAVE, LIVE!

A.THAI

THE WONDER SAVERS RECIPE BOOK AND GUIDE: SUPER CHEAP RECIPES AND GREAT TIPS TO HELP YOU EAT, SAVE, LIVE! *Please Note: The measurements have been provided in both the Imperial and Metric systems for your convenience. Also the oven temperatures have been provided for both Degrees Celsius and Fahrenheit and for Fan Forced conversions.

Copyright ÂŠ 2015 by Aline Thai All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

- GOLDEN RULES FOR HEALTHY COOKING AND EATING

- USEFUL TIPS

- SNACKS 1. Crunchy Toasty Triangles 2. Flavor-Filled Aubergine (Eggplant) Dip 3. Whirly Wonder Spud 4. Gooey Cheesy Sandwiches 5. Yummy French Toast Sticks 6. Golden Yorkshire Pudding 7. Tasty Spinach and Onion Stir-fry 8. Crispy Onion Rings 9. Irresistibly Healthy Nachos 10. Fancy Oven Baked Potatoes 11. Buttery Potato Rosti 12. Crisp Bread Dippers 13. Flavorsome Herb and Potato Pizza 14. Sticky Honey Soy Chicken Wings 15. Gourmet Tomato Rice

- MAIN MEALS 1. Simple Garlic and Herb Gnocchi 2. Fresh Bruschetta Pasta 3. Classic Pasta Bake 4. Super Cheap Spaghetti 5. Healthy Sweet Potato and Lentil Soup 6. Nourishing Lentil Stew 7. Gourmet Bean Stew 8. Dreamy Creamy Macaroni and Cheese 9. Healthy Bean Stir-Fry 10. Hearty Beef and Vegetable Stew 11. Zingy Lamb and Creamy Potato Mash 12. Baked Aubergine (Eggplant) Delight 13. Quick Rice and Mince Stir Fry 14. Scrumptious Baked Fish and Potato Wedges 15. Easy Frittata 16. Save The Day Yoghurt Pasta 17. Delectable Roast Chicken 18. Quick and Easy Chicken and Rice 19. Hearty Beef Casserole 20. Instant Pasta and Lentil Soup

- DESERTS 1. Twisty Fun Pretzels 2. Ideal Rice Pudding 3. Addictive Sugared Palmiers 4. Puff Pillow Delights 5. Sweet Meringue Kisses 6. Classic Delight Apple Tartatane 7. Chocolate Surprise Puffs 8. Crumbly Honeycomb Treat 9. Old School Toffee Apples 10. Guilt Free Lemon Sorbet

- SAUCES & EXTRAS 1. Creamy Garlic Sauce 2. Flavored Rescue Butter Cubes 3. Herb Cube Savers 4. Versatile Butter and Sage Sauce 5. Flavor Filled Aioli

- FREEZING GUIDELINES

- “5 in 1” WEEKLY MEAL PLANS IN A DAY

CHAPTER 1 GOLDEN RULES FOR HEALTHY COOKING AND EATING Every little change to your eating habits counts. My theory: “where possible drop it and or swap it. Drop the fatty ingredients and swap them for healthy alternatives. When it’s possible for simple and safe recipes, get the kids to help out as they are more likely to eat what they helped to make. You never know, you could have a budding chef on your hands. Be creative and create fun food, e.g. use a slinky cutter for vegetables or use fun shaped cookie cutters. When it is possible, bake instead of frying food. Alternate meats for seasonal vegetables; you can still maintain the delicious flavors and as a bonus you might save even more money. Use low fat items when it’s possible. They sometimes are more expensive, so it’s totally understandable if it is now and then. (Just remember low-fat diets are not appropriate for infants and young children under two years of age). Portion size counts, so don’t over fill your plate. Like my mum says, “don’t eat with your eyes; eat well and realistically, until you are full”. Use smaller plates to serve meals. If you finish your plate and still feel hungry, then feel free to refill; seconds aren’t a crime. Don’t over indulge; simply eat until you are full but not overfilled and bloated. Don’t overeat to simply avoid throwing food out; remember you can do a lot with leftovers. Eat meals at the dinner table instead of in front of the TV. Eating in front of the TV leads to unconscious overeating; you become distracted, too busy watching TV, to really notice how much you are actually eating.

CHAPTER 2

USEFUL TIPS

There are many little changes that can be made to recipes but just to give you a rough idea here are a few examples. Some weeks it felt like all our bills arrived at the same time or there was an added expense out of the blue, so I simplified and removed or replaced ingredients. The key rule is to always leave the balance alone; keep the key elements of sweet, sour, salty or spicy. If there is a sweet and sour, sweet and salty, or tangy and creamy element to the recipe, then leave key ingredients or replace them with alternative ingredients that have the same result.

Some sweet elements such as honey can sometimes be replaced with sugar. For the sour effect, if you canâ&#x20AC;&#x2122;t buy lemons, add vinegar or buy bottled lemon juice or lemon salt - these replacements last and can help save the day. Another example, corn flour can be replaced with flour or a little mashed potato.

On those fabulous days where I had a few extra dollars, I would buy a few extra items on my shopping list to add that Pizzazz to our meals like vintage cheese, prosciutto, spinach, chorizo sausages etc. as a little treat for the family. (I absolutely love my cheese. I think in another life I might have been a mouse, triple yum!),

A great tip is to select recipes that allow you to use as many products that you already have at home in the fridge, freezer and pantry to avoid throwing out and wasting anything.

Always check used by dates. Stack and organise the products in order of expiration date. What is first to expire should always be at the front, so it is used first. It also becomes a visual reminder to use it.

USEFUL TIPS CHAPTER 2 If you need to brown a meat, such as mince, in a few of your dishes. brown the entire bulk purchase and then portion the cooked mince meat as required for each recipe.

Pasta dishes that require a sauce of some kind to top a pasta can be even easier. Cook and freeze the sauce beforehand. Then cook the pasta on the day you need it; this saves you freezer space. Alternatively, you can freeze individual portions cooking the pasta and sauce and combining them in individual portions for an even quicker meal.

If there is a big bulk special on a particular meat, simply select three or so dishes that require that particular meat. Cook the dishes in a day, freeze and store ready for the next week or two. The other option is to cook the meat and prepare it for different dishes. For example, a piece of brisket on sale can be roasted whole, and a portion of it used for that day as a roast dinner. The rest can be sliced thinly, flat packed and frozen in a zip lock bag, or diced and frozen in a zip lock bag conveniently ready to be used in wraps, fried rice dishes, pizza toppings etc.

Always remember one of my favourite mottos - “There are no hard and fast rules in my kitchen.” All methods even if they seem funny are welcome as long as they work. Create your own comfortable and personal cullinary world that’s as stress free as possible. Thousands of dollars can be saved by releasing your creative flare and changing recipes to match your budget.

The other motto I love is “Use it. Don’t waste it or you’ll loose it.” Never hold back on creativity. A great example is recycling product packaging. Who would have thought a product package could become a reusable kitchen tool? Ricotta cheese comes in a basket. So, wash and rinse the basket and use it as a vegetable and salad strainer or place a gorgeous teatowel inside and use it as a fruit basket. The ideas are endless; set your mind free.

CHAPTER 3 Crunchy Toasty Triangles Ingredients 4 Tortillas - Cut into triangles 1 Garlic clove 2 Tablespoons (1 1/3 fl oz = 40 ml) Olive oil

Method 1. Cut tortillas into triangles or if you prefer bite size pieces. Or, simply leave the bread as is and break off into rustic pieces once toasted. 2. Place tortillas on a microwave proof dish and lightly drizzle olive oil on top. 3. Toast in the microwave for 3 minutes (1000W capacity) or in a preheated oven at 360째 F /180째C (320째 F / 160째C fan-forced) until golden (approximately 5 minutes). Cooking temperatures and times will vary depending on the appliance, so select the setting and timing to suit you. 4. Slice garlic clove in half, use it to lightly rub over the bread pieces and serve.

Note You may use any flat bread available. This is ideal for stale bread as it will save you wastage and money from throwing it out. A few topping suggestions: simply butter the bread or sprinkle dried herbs on top. Try any variation that you prefer. Serve with dips or on its own as a crunchy snack.

SNACKS

CHAPTER 3

SNACKS Flavor-Filled Aubergine (Eggplant) Dip Ingredients 1 Aubergine (eggplant) 2 Garlic cloves Â˝ Lemon - juiced 2 Tablespoons (1 1/3 fl oz / 40 ml) Olive oil Salt - to taste

Method 1. Grill or BBQ the whole aubergine until it is charred. 2. Remove the skin of the aubergine. Do so by placing the aubergine into a bag and seal it for a minute or two (the steam will help remove the skin). Remove aubergine and peel off as much as skin as possible. 3. Crush two garlic cloves and a pinch of salt in a medium bowl. 4. Add the aubergine and cut it up in the same bowl with a sharp knife or scissors. 5. Add the lemon juice and olive oil. 6. Mix thoroughly and serve.

Note Additional serving suggestions: add chili or chili flakes for an extra bite or drizzle extra olive oil and chopped parsley on top.

CHAPTER 3

SNACKS

Whirly Wonder Spud Ingredients 4 Small potatoes, scrubbed 4 Skewers 2 Teaspoons (1/3 oz / 10 g) Salt 2 Cups (17 fl oz / 500 ml) Oil - for deep-frying

Method 1. Cut one end of the potato and place the cut side flat on a cutting board. Insert a skewer into the center of the potato and slowly push the skewer all the way through until the skewer touches the board. You will feel the resistance when this happens. 2. Hold a sharp thin knife at an angle and cut in the opposite direction that you are turning the skewered potato. Turn the potato counterclockwise with your left hand, as you cut the potato all the way through with your right hand clockwise. 3. Once you have sliced the whole potato (until it touches the skewer), gently fan-out the potato until you have an even gap between the slices. This gives the potato a nice spiral. 4. Deep-fry the potatoes until golden brown. Place the cooked potatoes on a paper towel, and season lightly with salt. Serve immediately.

Note Add any seasoning you like such as garlic salt, roast vegetable sprinkle, chicken salt, paprika, or whatever flavoring tickles your fancy. To make the cutting process easier, simply use a slinky cutter or curly cutter to slice the potatoes for you. Try other types of potato and vegetable varieties such as sweet potato, taro, zucchini, pumpkin, squash etc., basically any vegetable you can skewer and spiral. A variety of whirly wonder spuds makes an impressive appetizer.

CHAPTER 3

SNACKS

Gooey Cheesy Sandwiches Ingredients 8 Slices White bread 4 Slices Cheddar / Tasty cheese (or any cheese you prefer) 6 Tablespoons (3 oz / 90 g) Butter - divided

Method 1. Preheat non-stick pan over medium heat. 2. Cut off the crust edges and store in a zip lock bag for another recipe, i.e. French bread sticks. 3. Generously butter one side of a slice of bread. Place bread butter-side-down onto pan bottom and add a slice of cheese on top. Butter a second slice of bread on one side and place butter-side-up on top of the sandwich. 4. Fry until lightly browned and flip over; continue frying until cheese is melted. Repeat with remaining slices of bread, butter and cheese.

Note For added flavor, use a skillet pan. Or, for a quick solution, use a sandwich press. Create different fried sandwich varieties with fillings like peanut butter and banana, egg, ham and cheese, spinach and cheese, cheese, ham and jelly (jam) sandwiches and so on. The cut off crusts can be frozen and used in the French bread stick recipe at a later date.

CHAPTER 3 Yummy French Toast Sticks Ingredients 32 Crust edges (from previous Gooey Cheesy Sandwiches recipe) 2 Eggs 2 Tablespoons (1 oz / 30 g) butter ½ Cup (4 ¼ fl oz / 125 ml) Whole milk (full-cream milk)

Method 1. Beat eggs in a shallow bowl. Add milk and beat until frothy. 2. Soak each bread stick in the egg mixture, tossing to coat all sides. 3. Cook all sides in a greased non-stick pan until golden. Serve.

Notes Optional: add and distribute 2 Tablespoons (1 oz / 30 g) of butter and fry bread sticks for added flavor. Optional ingredients: add ¼ teaspoon (1 ¼ ml) vanilla extract and ½ teaspoon (1/16 oz / 2 ½ grams) cinnamon sugar. Simply add these two ingredients to the whole milk (full-cream milk) and beat until frothy. Another version is to mix 1 tablespoon (½ oz / 15 grams) caster sugar (sugar, granulated but finer) with ¼ teaspoon (1/32 oz / 1 ¼ grams) cinnamon powder for a cinnamon doughnut flavored treat. This will cover 8 sticks. (Add more cinnamon if you want a more intense cinnamon taste). Drizzle maple syrup or honey on top for added sweetness.

SNACKS

CHAPTER 3

SNACKS

Golden Yorkshire Pudding Ingredients ½ Cup (4 fl oz / 125 ml) Canola oil ½ Cup (3 ¾ oz / 115 g) All-purpose flour (plain flour) Salt - to taste 2 Eggs - lightly whisked 2 ¼ Cups (10 fl oz / 300 ml) Whole milk (full-cream milk)

Method

1. Preheat oven to 400° F / 200°C (360° F/180°C fan-forced). 2. Pour oil and distribute evenly into six 1/3 cup (2 2/3 fl oz / 80ml) capacity muffin pans. Place in preheated oven for 5 minutes or until oil is hot. 3. Combine the flour and salt in a bowl. Add the egg and use a balloon whisk until combined. Gradually add the milk in a thin steady stream and whisk until smooth. 4. Pour batter evenly among the hot muffin pans. Bake in oven for 20 minutes or until puffed and golden brown.

Note Start this recipe 30 minutes before serving the main dish. For flavor variations, add bacon, cheese etc. to the batter, or crack an egg in the center in step 3.

CHAPTER 3

SNACKS

Tasty Spinach and Onion Stir-fry Ingredients 1 lb (17 oz / 500 g) Spinach 2 Brown onions 2 Tablespoons (1 1/3 fl oz / 40ml) Corn oil Salt - to taste Pepper - to taste

Method 1. Cut onions into thin wedges and fry in oil until dark brown. Take onions out of the pan and set aside. 2. Clean spinach and cut into 3 pieces. (Buy big stalks, not the baby bunches as it is usually cheaper.) Boil in water until it is half cooked, i.e. wilted but still a nice vibrant green color. Take them out of boiling water and place in a large bowl filled with cold water. Grab a handful at a time and squeeze the water out. Add back into pan and cook with the left over oil in the pan. 3. Cook for 5 - 10 minutes (a larger amount takes longer to cook, while a smaller amount will only take 5 minutes). 4. Plate it and sprinkle onions over the top. 5. Each person can add as much or as little salt, pepper and if desired lemon onto their own plated portions.

Note Use Endive or Chicory as an alternative to Spinach. For added flavor, use finely chopped garlic or chili, fried lightly and sprinkled on top. If you buy in bulk, you can portion freeze the rest. After squeezing the water out after boiling, simply portion and freeze, now a ready to go delicious snack.

CHAPTER 3

SNACKS

Crispy Onion Rings Ingredients 2 Brown onions - thinly sliced into rings 1 Cup (7 fl oz / 200 ml) Whole milk (full-cream milk) 1 Egg yolk - lightly beaten ½ Cup (4 oz / 110 g) All-purpose flour (plain flour) 3 Cups (25 fl oz / 750 ml) Corn or vegetable oil - for deep-frying 1 Teaspoon (1/6 oz / 5 g) Salt - Add to All-purpose flour (plain flour) Pepper - to taste added to All-purpose flour (plain flour)

Method 1. In a bowl, place freshly sliced onion rings to soak in milk for 20 minutes. 2. Add yolk to onion bowl, stir to combine, then drain, discarding liquid. 3. Toss onion in flour to coat, shaking off excess. 4. Half-fill a deep fryer or large heavy-based saucepan with oil. Heat to 380° F / 190°C. 5. In batches, fry onion rings for 3-4 minutes, until golden. 6. Drain on a paper towel and serve.

Note If you don’t have a deep-fryer thermometer, a cube of bread will turn golden in 30 seconds when oil is hot enough. Once oil is cold again, strain off any food scraps and place the remaining oil in a jar to reuse in appropriate recipes such as the Crispy Bread Dippers Recipe.

CHAPTER 3

SNACKS

Irresistible Healthy Nachos Ingredients 3 Tortillas 2 Cups (14 oz / 400 g) Canned beans - rinsed and drained 4 Tomatoes - washed and diced 2 Avocados - halved, stone removed, finely chopped 1 Lemon 1 Tablespoon (2/3 fl oz / 20 ml) Olive oil 2 Tablespoons (1 oz / 30 g) Parsley - fresh or dried ½ Cup (3 ¼ oz / 100 g) Tasty cheese - grated Salt - to taste Method 1. Cut tortilla bread into triangles or bite size pieces, or simply leave the bread as is and break off into rustic pieces once served. 2. Place bread in the microwave for 3 minutes (1000W capacity) or in the oven at 360° F /180°C (320° F / 160°C fan forced) until golden brown (approximately 5 minutes). Set aside. Cooking temperatures and times will vary depending on the appliance, please select the setting to suit you. 3. Chop and dice tomatoes and avocados and place in a bowl. 4. Add rinsed and strained beans and gently stir all ingredients. 5. Finely chop the parsley, squeeze the lemon and add to the bowl. Stir all ingredients and add salt, gently stirring. 6. Start to assemble: Place toasted bread on plates. Top with beans and salsa and serve.

Note You can use leftovers from Gourmet Baked Bean Stew. Use corn chips or any flat bread as an alternative. Get the kids in the kitchen making ingredients for healthier nachos that are lower in saturated fat. Then put bowls and plates on the table for a family DIY dinner!

CHAPTER 3

SNACKS

Fancy Oven Baked Potatoes Ingredients 1lb (14 oz / 400g) Potatoes – peeled and roughly chopped 1 Egg yolk 4 Tablespoons (1 ¾ oz / 50 g) Butter – melted Salt - to taste Pepper - to taste Method 1. Preheat oven to 440° F / 220°C (400° F/200°C fan-forced). Grease a large cookie sheet or baking tray. Line with wax or baking paper. 2. Place potatoes in a saucepan. Cover with cold water. Bring to a boil. Boil for 15 minutes or until tender. Drain. Transfer to a bowl. 3. Mash. Using a large metal spoon, press potato through a fine sieve into a bowl. Add egg yolk and half the butter. Season with salt and pepper. Stir to combine. 4. Spoon mixture into a piping bag fitted with a 2cm fluted nozzle. Pipe sixteen 3cm rosettes onto prepared tray. Alternatively, be creative and create different shapes and piping designs. Get the kids to help; they’ll love it. You can even use cookie cutters to create fun and appetizing shapes. 5. Drizzle remaining butter over potato. Bake for 20 to 25 minutes or until lightly browned. Serve.

Note If preferred you can use a larger nozzle and pipe the mixture into individual ramekins. If preferred, replace egg yolk with extra butter; add an extra 10 g of butter. If you are strapped for time, add hot water to the saucepan, cut up the potatoes and then add to boiling water to shorten preparation time by half. If you want the kids to help, simply peel the potatoes and slice them into disks. Then have the kids choose their favorite cookie cutters to create fun shapes. Brush with butter and bake until cooked and golden.

CHAPTER 3

SNACKS

Buttery Potato Rosti Ingredients 1 2/3 lb (26 Â˝ oz / 750 g) Potatoes 4 Tablespoons (2 oz / 60 g) Butter - melted Salt - to taste Pepper - to taste

Method 1. Place the unpeeled potatoes in a medium saucepan. Cover with cold water and bring to boil over high heat. Reduce heat to medium-high and boil, uncovered for 10 minutes. Drain. Allow to cool completely. 2. Peel and grate the potatoes and place in a large bowl with butter, salt and pepper. Toss well to combine. 3. Heat a small non-stick frying pan (18-20cm base measurement) over medium heat. Add the potato mixture and press down firmly. Cook for 15 minutes or until the base is golden brown and crisp. 4. Slide the rosti out of the pan onto a large board. Flip the rosti over back into the pan so that the golden side is now on the top. Cook for an additional10 minutes or until cooked through and the base is golden brown and crisp. 5. Turn onto a serving plate, cut into wedges and serve immediately.

Notes You can add natural yoghurt on the side for dip or replace hash browns with this delicious recipe as a breakfast accompaniment. If you are strapped for time, skip step one and simply peel potatoes, grate and squeeze off any excess liquid from the mixture. Place in a large bowl with all ingredients and cook on low to medium heat to ensure it cooks all the way through. You will need a few extra minutes on each side. For crispier rostis cook for a few minutes longer and use 3 Tablespoons or 40 grams of butter and a dash of oil to the pan.

CHAPTER 3

SNACKS Crisp Bread Dippers Ingredients 1 Cup (9 oz / 250 g) Self Raising Flour Â˝ Cup (4 Âź fl oz / 125 ml) Iced Water Salt - to taste Pepper - to taste

Method 1. Place flour in bowl and add salt and pepper. Add iced water slowly until dough is soft. It is ready when you pull it apart and it stretches into the consistency of gooey mozzarella cheese. 2. Heat oil in a pan until hot. Wet hands with water as it is easier to handle the mixture and grab a golf ball sized proportion and stretch it out into a 10 centimeter log. Lower carefully into the oil to avoid any back splash. Please be careful frying as the oil is hot. 3. When it is golden brown, turn it over to cook the other side. Once golden and cooked, remove and place onto a cooling rack to maintain

Note Adding iced water creates crispy bread; add more iced water for lighter and crispier bread dippers.

CHAPTER 3

SNACKS

Flavorsome Herb and Potato Pizza Ingredients 8 Garlic cloves 2/3 Cup (5 1/3 fl oz / 160 mls) Olive oil 2 Tortillas 4 Medium potatoes - thinly sliced 2 Tablespoons (1 oz / 30grams) Dry oregano Salt - to taste Pepper - to taste

Method 1. Preheat oven to 440° F / 220°C (400° F/200°C fan-forced). Line a cookie sheet / baking tray with non-stick wax or baking paper. 2. Finely chop two of the garlic cloves and sprinkle with a pinch of salt. Crush the chopped garlic with the flat side of a knife blade. Combine the garlic and 2 Tablespoons (1 1/3 fl oz / 40ml) of the olive oil in a small bowl. Place the tortillas on the lined cookie sheet / baking tray and brush with the garlic oil. 3. Finely slice the remaining garlic cloves, and combine with the sliced potatoes in a medium bowl. Add remaining olive oil and thyme leaves. Season with salt and pepper and toss thoroughly to combine. 4. Arrange the potato and garlic mixture over the bread. Drizzle with remaining olive oil and thyme leaves. 5. Bake in preheated oven for 15 minutes or until potatoes are golden and tender. Serve immediately.

Note As an alternative use any flat bread or dough, whatever you have available or prefer. Here are many flavor varieties that you can create. A favorite, 1 bunch fresh thyme or rosemary - leaves picked. If you don’t have fresh herbs on hand, dry herbs are fine. Use any herb or combination that you like - it’s totally up to you.

CHAPTER 3

SNACKS

Sticky Honey Soy Chicken Wings Ingredients 1 Tablespoon (2/3 fl oz / 20ml) Canola oil / Vegetable oil 2 Tablespoons (1 1/3 fl oz / 40ml) Soy sauce 2 Tablespoons (1 1/3 fl oz / 40ml) Honey 12 Chicken wings

Method 1. Put wings in a large saucepan over medium heat. 2. Cover with water; add a dash of oil and some salt. Boil for 5 minutes. Remove wings from heat and let cool. 3. Combine oil, soy sauce and honey in a small bowl. 4. Put all the wings on foil on a cookie sheet / baking tray. Grill on medium heat and brush lightly with the marinade. After browning a little, turn and brush again. 5. After the other side has browned, take the wings out of the grill and let cool for a few minutes. Serve.

Note Replace honey with brown sugar, if you donâ&#x20AC;&#x2122;t have honey in your pantry.

CHAPTER 3

SNACKS

Gourmet Tomato Rice Ingredients 1 Brown onion 2 Cans Diced tomatoes 2 Cups (14 oz /400 g) Rice 1 Tablespoon (Â˝ oz / 15 grams) Tomato paste 2 Tablespoons (1 1/3 fl oz / 40ml) Canola oil / Vegetable oil 6 Cups (50 fl oz / 1 Â˝ litres) Water 2 Teaspoons (1/3 oz / 10grams) Salt Pepper - to taste

Method 1. Slice onions into wedges and add to heated oil. Cook until slightly brown on medium heat. 2. Add two cans of diced tomatoes to the pot. Add tomato paste, salt and white pepper and stir. 3. Add 6 cups of water and bring to boil. Reduce heat to low and simmer for 10 minutes. 4. Add 2 cups of rice to the pot and continue to stir at constant intervals to avoid sticking or burning. 5. Cook for approximately 20 - 25 minutes until rice is soft, with the consistency of porridge. If it becomes too thick, add extra boiling water as needed. Before turning off stove, add black pepper and stir. Serve.

Notes This snack recipe makes a large portion - serves 8. If you want to only feed 4, then half the recipe.

CHAPTER 3

MAIN MEALS

CHAPTER 4 Simple Garlic and Herb Gnocchi Ingredients 1 lb Packet (17 oz / 500 Grams) Instant Potato Gnocchi 2 Tablespoons (1 oz / 30grams) Garlic sauce 1 Tablespoon (2/3 fl oz / 20ml) Olive oil 1 Lemon 1 Tablespoon (Â˝ oz / 15 grams) Fresh parsley - finely chopped

Method 1. Boil water and add a pinch of salt. 2. Add gnocchi. Remove from boiling water when pieces float. 3. 3. Place in a bowl and add garlic sauce, olive oil and lemon. Gently stir and serve.

Notes If you donâ&#x20AC;&#x2122;t have fresh parsley - dry is absolutely fine

MAIN MEALS

CHAPTER 4

MAIN MEALS

Fresh Bruschetta Pasta Ingredients 2 Cups (14 oz /400 Grams) Pasta 4 Tomatoes - ripe and diced 1 Red onion - diced 1 Garlic clove - crushed 2 Tablespoons (1 1/3 fl oz = 40ml) Extra virgin olive oil Â˝ Cup (3 Â˝ oz / 100 Grams) Fresh basil - roughly torn Salt - to taste Pepper - to taste

Method 1. 1. Cook the pasta in a large saucepan of boiling salted water according to packet instructions. 2. Meanwhile, combine all the remaining ingredients in a large bowl and season with salt and black pepper. 3. Allow to stand for 10 minutes to let the flavors infuse. Drain the pasta, then add to the bowl and toss to combine.

CHAPTER 4 Classic Pasta Bake Ingredients ½ lb (9 oz / 250 Grams) Pasta 1 lb (17 oz / 500 Grams) Frozen vegetables 1 Bottle or 1 ½ Cups (4/5 lb / 13 ¼ oz / / 375g) Pasta sauce 1 ½ Cups (10 ½ oz /300 g) Grated cheddar cheese

Method 1. Preheat oven to 400° F / 200°C (360° F/180°C fan-forced). Grease a 6cm-deep, 28cm x 35cm (base) or 9 in x 13 in baking dish. Cook pasta in a large saucepan of boiling salted water, following packet directions, until tender. 2. Place the frozen vegetables into a separate saucepan of boiling water, following packet directions, also until tender. 3. Drain pasta and return to the saucepan. Add vegetable mixture and pasta sauce. Stir to coat. Spoon into prepared baking dish. Sprinkle with cheese. Bake for 20 to 25 minutes or until golden. Serve.

MAIN MEALS

CHAPTER 4

MAIN MEALS

Super Cheap Spaghetti Ingredients ½ lb (9 oz / 250 g) Ground beef (Minced beef) 1 lb (17 oz / 500 g) Spaghetti 3 Tablespoons (1 ½ oz / 45 grams) Tomato paste 1 Tablespoon (2/3 fl oz / 20ml) Olive oil 1 Medium Brown onion - finely chopped 1 Medium Carrot - peeled and finely chopped 2 Garlic cloves - crushed ½ Cup (4 ¼ fl oz / 125 ml) Cold water Salt - to taste Pepper - to taste

Method 1. Heat oil in a large saucepan over medium-high heat. Add minced beef. Cook, breaking up with a wooden spoon, for 6 to 8 minutes or until browned. 2. Prepare and then add diced onion, carrot, and garlic, stirring for 5 minutes or cook until softened. 3. Add paste and cold water. Bring to boil. Reduce heat to low. Simmer, uncovered, for 20 to 30 minutes or until thick. Season with salt and pepper. 4. Meanwhile, cook pasta in a large saucepan of boiling, salted water, following packet directions, until tender. Drain. 5. Divide pasta among serving bowls. Spoon over sauce. Serve.

CHAPTER 4 Healthy Sweet Potato and Lentil Soup Ingredients 2 Teaspoons (1/3 fl oz / 10ml) Olive oil 1 Onion - diced 2 1/5 lb (35 ¼ oz / 1 kg) Sweet potatoes - peeled and diced 1 Cup (7 oz / 200 g) Red or green split lentils - washed 8 Cups (68 fl oz / 2 Litres) Homemade chicken stock - (store bought is fine whatever is cheaper or easier for you) 1 Tablespoon (½ oz / 15 grams) Oregano - dry 3 Bay leaves Salt and Pepper - to taste

Method 1. Heat oil in a large saucepan over medium heat. Add the onion and cook for 5 minutes or until soft. Add the sweet potato, lentils and stock. Bring to boil. Reduce heat to low and simmer for 15 minutes or until tender. 2. Add the oregano. Season with salt and pepper. Stir over low heat until heated through. Serve.

Note If you prefer a smooth finish rather than rustic, puree sweet potato mixture in a food processor until smooth after step one when the sweet potatoes are tender. Return to the saucepan and heat, stirring for a few minutes. Use chicken stock from a whole chicken recipe – when boiling chicken; add one brown onion chopped in quarters, small lemon cut into pieces, cinnamon stick and three bay leaves. Boil to create a stock. If you prefer you can use fresh oregano, finely chopped. This delicious and warm soup is low in fat and kilojoules (calories).

MAIN MEALS

CHAPTER 4

MAIN MEALS Nourishing Lentil Stew Ingredients ½ lb (9 oz / 250 g) Green lentils ¼ Cup (1 ¾ oz / 50 g) Rice 1 Brown onion 1 Tablespoon (2/3 fl oz / 20ml) Corn oil 3 Cups (25 fl oz / 750ml) Water 1 Teaspoon (1/6 oz / 5 g) Salt - to taste

1. Soak the green lentils in hot water for two hours or in cold water over night.

Method

2. Cut onions into thin wedges. 3. Place in a pot and fry in heated oil until dark brown. 4. Drain lentils and pour a new amount of hot water into the bowl. Pour all contents into the pot over the onions. Submerge all ingredients with water, double the level over the lentils. Add a pinch of salt or as much or little as you like. 5. Once it boils, lower the heat and simmer for approximately 10 minutes. 6. Add ¼ cup of rice (for every 2 cups of lentils, add ¼ a cup of rice). Simmer for a further 10 - 15 minutes. If it starts to dry up, add more hot water. The stew should be of a medium consistency (it should look like wet porridge). The more rice you add the drier it is as it soaks up more water. If it is watery, you can fix it and adjust it by adding a dash or tablespoon of buckwheat. 7. Serve with salad or bread. It is also simply delicious on its own.

Note Use red lentils if preferred..

CHAPTER 4

MAIN MEALS Gourmet Bean Stew Ingredients 1 lb (17 oz / 500 g) Red kidney beans 2 Brown onions 3 Garlic cloves 2 Tablespoons (1 oz / 30 g) Tomato paste 1 Tablespoon (2/3 fl oz / 20ml) Corn oil 1 Teaspoon (1/6 oz / 5 g) White pepper - to taste 1 Teaspoon (1/6 oz / 5 g) Black pepper - to taste 1 Teaspoon (1/6 oz / 5 g) Salt - to taste

Method

1. Soak beans overnight in hot water. 2. Next day, slice onions into wings/wedges and fry until golden.

3. Chop and add garlic until garlic slightly changes color (careful as garlic can burn quickly and ruin the taste of your delicious recipe). 4. Add water to cover (double the height of beans) and let it simmer for approximately 30 minutes or until soft. 5. Add salt and white and black pepper and stir. Add Tomato paste and stir. 6. Simmer for a further 10 - 15 minutes. 7. Serve with rice. You can eat this stew on its own as it is deliciously hearty.

Note Add your preferred cut of meat to the recipe for an even more hearty meal..

CHAPTER 4

MAIN MEALS

Dreamy Creamy Macaroni and Cheese Ingredients 2 Cups (14 oz / 400 g) Macaroni pasta Âź Cup (1 Âž oz / 50 g) Butter 2 Tablespoons (1 oz / 30 g) All-purpose flour (plain flour) 2 Cups (17 fl oz / 500 ml) Whole milk (full-cream milk) 2 Cups (14 oz / 400 g) Grated Tasty Cheese Salt - to taste Pepper - to taste

Method 1. Cook the macaroni in a large pot of boiling water according to packet instructions (different brands may vary in size & cooking times) until al dente (tender). 2. Meanwhile, melt the butter in a medium saucepan and add the flour. Stirring for 1 minute over low - medium heat. 3. Gradually add the milk, stirring until smooth. Stir gently until the mixture just starts to boil. Then reduce heat to low and simmer for 2 minutes. Remove from heat, add grated cheese and stir until melted and smooth. 4. Drain pasta and return to the pot. Pour cheese sauce over the pasta and stir until well coated. Season with salt and white pepper to taste. Serve immediately.

CHAPTER 4 Healthy Bean Stir-Fry Ingredients 2 1/5 lb (35 Âź oz / 1 kg) Round beans 1 Can Diced tomatoes 2 Tablespoon (1 oz / 30 g) Tomato paste 1 Tablespoon (Â˝ oz / 15 g) Corn oil 8 Cups (68 fl oz / 2 Litres) Water 1 Teaspoon (1/6 oz / 5 g) Salt - to taste Pepper - to taste

Method 1. String beans (by removing the top and pulling down to the bottom) and place aside. 2. In a pot, add a can of diced tomatoes. 3. Dilute 2 tablespoons of tomato paste in the 2 liters of water and add to diced tomatoes. Stir and simmer on low heat for 10 minutes. 4. Add beans, salt and pepper. 5. Simmer on low heat for approximately 30 minutes and serve.

Note Use any type of green beans that you prefer.

MAIN MEALS

CHAPTER 4

MAIN MEALS

Hearty Beef and Vegetable Stew Ingredients Â˝ lb (9 oz / 250 g) Ground beef (Minced beef) 1 Brown onion - diced 2 Carrots - diced 1 Potato - diced 1 Cup (7 oz / 200 g) Frozen peas 2 Tablespoons (1 oz / 30 g) Tomato paste 1 Tablespoon (2/3 fl oz / 20ml) Corn oil 1 Teaspoon (1/6 oz / 5 g) Pepper - to taste 2 Teaspoons (1/3 oz / 10 g) Salt - to taste

Method 1. Heat oil in a pot and brown minced meat. 2. Dice and add onion. Stir through until translucent. Dice and add potato. Dice and add carrots. Add frozen peas. Stir all ingredients. 3. Add water until it is double the level of ingredients. Add tomato paste and stir. Add salt and pepper and stir. 4. Once boiled, lower heat and simmer gently for 15 minutes. 5. Optional, serve with rice or simply enjoy this delicious and healthy stew.

CHAPTER 4 Zingy Lamb and Creamy Potato Mash Ingredients ½ lb (9 oz / 250 g) Lamb - cubed 3 Potatoes - cubed 2 Brown onions - diced 2 Garlic cloves - finely chopped ¼ Cup (2 fl oz / 60ml) White Vinegar 1 Tablespoon (½ oz / 15 g) Corn flour 3 Tablespoons (2 fl oz / 60ml) Corn oil / Vegetable oil 3 Tablespoons (1 ½ oz / 45 g) Butter - chopped 2 Teaspoons (1/3 oz / 10 g) Salt Pepper - to taste

Notes If you don’t have corn flour, substitute with plain flour. Use beef if it’s a preferred flavor or on sale, to lower costs. Use rice instead of mash potatoes if preferred.

MAIN MEALS

CHAPTER 4

MAIN MEALS

Method 1. Heat the oil in a pot and brown the lamb. 2. Add onions, garlic, salt and pepper and cook until onions are translucent. 3. Add 1 cup of cold water and 1/4 cup vinegar. Once boiled, lower heat and simmer. 4. Dissolve 1 tablespoon corn flour in 2 tablespoons of water and add to the pot; stir until sauce thickens. Add more water or corn flour for the right gravy consistency. 5. Simmer for 30 minutes or until meat is tender and then turn off the heat. 6. While it is simmering, cook the potatoes in a large saucepan of boiling salted water for 20 minutes or until very tender but not falling apart. 7. Drain potatoes well. Return to saucepan over low heat. Shake pan gently until any remaining water evaporates. Using a potato masher, roughly mash potatoes. 8. Add butter to potatoes. Beat with a wooden spoon until fluffy. Season with salt and pepper. 9. Serve the mash potatoes topped with the tangy lamb gravy.

CHAPTER 4

MAIN MEALS

Baked Aubergine (Eggplant) Delight Ingredients 2 Medium Aubergines (Eggplants) Â˝ lb (9 oz / 250 g) Ground beef (Minced beef) 2 Medium Brown onions 3 Cups (25 fl oz / 750ml) Pureed tomatoes 2 Cups (14 oz / 400 g) Rice 1 Cup (7 oz / 200 g) Tasty cheese (Optional) 2 Tablespoons (1 1/3 fl oz / 40ml) Olive oil 2 Teaspoons (1/3 oz / 10 g) Salt Pepper â&#x20AC;&#x201C; to taste

Notes Use cans of diced tomatoes or pasta sauce instead of pureed tomatoes. Optional, add oregano, parsley or other herbs you like for additional flavors. If you like your cheese, sprinkle 1 cup of grated tasty cheese on top of the bake during the last 10 minutes of the total 20 minutes baking time or a further few minutes until the cheese is gooey and golden. Serve with cooked rice, if you like, on the side or you can substitute rice for mashed potatoes.

CHAPTER 4

MAIN MEALS

Method 1. Peel aubergine and cut lengthways into flat boards. Sprinkle ½ tablespoon of salt over the sliced aubergine. If possible leave at room temperature for 3 hours to ensure all the excess moisture is removed, and drain excess water. 2. Drizzle 1 tablespoon of oil over the aubergine. 3. Lightly grease bottom of baking pan. 4. In a separate pan fry mince until it is cooked with the remaining tablespoon of oil. Dice onion and add to the mince. Once cooked, add the remaining salt and stir. 5. Line cookie sheet (baking tray) with aubergine and pour mince mixture on top 6. In a bowl, add pureed tomatoes and white pepper and black pepper. Stir and pour liquids over the aubergine. Make sure that the aubergine and mince mixture are totally covered in sauce; add extra water if needed. 7. Bake in the oven at 400° F / 200°C (360° F/180°C fan-forced) for 20 minutes. Serve.

CHAPTER 4

MAIN MEALS Quick Rice and Mince Stir Fry Ingredients Â˝ lb (9 oz / 250 g) Ground beef (Minced beef) 1 Brown onion 2 Cups (14 oz / 400 g) Rice 1 Tablespoons (2/3 fl oz / 20ml) Corn oil 4 Cups (34 fl oz / 1 Litre) Water 1 Teaspoon (1/6 oz / 5 g) Salt - to taste Pepper - to taste

Method 1. Fry beef until cooked through. Dice onions and add. Stir and cook until onions are opaque and cooked through. 2. Add rice and stir for 2 minutes. Season with salt, white pepper and black pepper. Add water and cover. 3. Simmer until rice is cooked through, approximately 20 - 30 minutes. 4. Optional to serve with salad.

Note A delicious salad suggestion is a cabbage salad with a simple dressing of olive oil, lemon, salt and pepper. The rice to water ratio is 1:2 as in 1 cup of rice and 2 cups of water. Add an extra 1/4 cup of water if you like fluffier rice. .

CHAPTER 4

MAIN MEALS

Scrumptious Baked Fish and Potato Wedges Ingredients 2 Tablespoons (1 1/3 fl oz = 40ml) Olive oil 1 1/3 lb (20 oz / 600 g) Potatoes - washed and dried 4/5 lb (13 ½ oz / 400 g) Bassa fish fillets (Any fish you prefer or on sale) 1 Egg ¼ Cup (40g) All-purpose flour (plain flour) 1/3 Cup (30g) Dried (packaged) breadcrumbs Salt and Pepper - to taste

Method 1. Preheat oven to 400° F / 200°C (360° F/180°C fan-forced). Lightly grease 2 large cookie sheets (baking trays) with 1 tablespoon of olive oil. Cut the potatoes in half lengthwise, then cut each half into four wedges and coat with the remaining olive oil. Arrange the potato wedges on a prepared tray. Bake in oven for 40 minutes or until golden. 2. Meanwhile, cut the fish into eight long pieces. Crack the egg into a shallow bowl and use a fork to lightly whisk. Place the flour and breadcrumbs in separate shallow bowls. 3. Dip each piece of fish in the flour. Shake off any excess. Then dip the fish in the egg, and press firmly in the breadcrumbs to coat. Place on the remaining prepared tray. Repeat with the remaining fish, flour, egg and breadcrumbs. 4. Bake in oven for 20 minutes or until golden. Salt and pepper to taste, and serve.

Note Add the fish to the oven halfway through cooking the wedges, so that everything is ready at the same time. Move the wedges to the bottom shelf and cook the fish on the top shelf. If you prefer fried fish, add a teaspoon of garlic salt to all-purpose flour (plain flour). Coat the fish in the flour and then fry on medium heat until cooked and crispy. Remove from heat and place on paper towel to soak up excess oil. Serving tip: Try serving this dish with aioli or tartar sauce.

CHAPTER 4

MAIN MEALS

Easy Frittata Ingredients 1 Tablespoon (2/3 fl oz / 20ml) Olive oil 1 lb (17 oz / 500 g) frozen stir-fry vegetable mix, thawed 6 Eggs ½ cup (4 ¼ fl oz / 125 ml) Whole milk (full-cream milk) 1 Teaspoon (1/6 oz / 5 g) Salt Pepper - to taste

Method 1. Preheat oven to 360° F / 180°C (320° F / 160°C fan forced). Grease pan with oil (4cm deep x 16cm x 26cm pan base measurement). Line base and sides with non-stick wax paper (baking paper), allowing 2 long sides to overhang, to assist in easy removal later. 2. Heat oil in a large non-stick frying pan over medium-high heat. Stir-fry the vegetables for 3 minutes or until soft. Transfer to the prepared pan. 3. Use a whisk to combine eggs and milk in a bowl. Season with salt and pepper. Pour over the vegetables. Bake for 25-30 minutes or until set and light golden. 4. Set aside for 10 minutes to cool slightly.

Note Spoil yourself if you can, add chopped fried bacon and feta to the vegetable mixture before baking for a different flavor. There are many possible variations of this recipe; see which ingredients you already have in the kitchen. Make this recipe healthier and lower in calories by using low fat milk (non-fat milk). This is a delicious suggestion as a lunchbox snack for the kids.

CHAPTER 4

MAIN MEALS

Save the Day Yoghurt Pasta Ingredients 1 lb (17 oz / 500 g) Pasta 1 lb (17 oz / 500 g) Greek Style Yoghurt (Natural Yoghurt) 1 Garlic clove 1 Tablespoon (Â˝ oz / 15 g) Fresh Mint 5 Quarts (170 fl oz / 5 Litres) Water 2 Teaspoons (1/3 oz / 10 g) Salt Pepper - to taste

Method 1. Cook the pasta in a large pot of boiling water, according to packet instructions (different brands vary in size and cooking times) until al dente/tender. Remove from heat, strain and place back in the pot. 2. Crush one clove of garlic and mint with a mortar and pestle (or in a ceramic bowl with the back of a large metal spoon). Add the yoghurt, garlic and mint to the pot and stir. Place pot back onto low heat and the moment it starts to simmer, turn it off. Serve.

Note The usual pasta instructions for 500 grams calls for 5 litres, however it may vary depending on pasta packet instructions. Use any pasta, whichever variety is at the lowest cost to save more money. If you want a more textured bite, finely dice garlic and mint. Substitute with dry mint to lower costs.

CHAPTER 4

MAIN MEALS

Delectable Roast Chicken Ingredients 1 Whole Chicken 1 Lemon 2 Teaspoons (1/3 fl oz / 10ml) Olive oil 4 Tablespoons (2 oz / 60 g) Butter 1 Tablespoon (½ oz / 15 g) Salt 1 Teaspoon (1/6 oz / 5 g) White Pepper - to taste

Notes Use a flavored butter from the Sauces and Extras section in Chapter 5. Pressing herbed butter between the skin and the chicken breast helps flavor the chicken during cooking. It also bastes the breast meat, keeping it moist and tender, so there’s no need to turn the chicken while roasting. You can make gravy using the pan juices. Remove chicken and place roasting pan over medium heat. Add 1 ½ tablespoons of flour. Cook, stirring, for 2 minutes. Add 2 cups boiling water, stirring constantly. Cook until gravy reaches desired consistency. Serve with roast vegetables or salad, if desired.

CHAPTER 4

MAIN MEALS

Method 1. Preheat oven to 440° F / 220°C (400° F/200°C fan-forced). Lightly grease a roasting pan. Place a wire rack into roasting pan. Trim excess fat from chicken. Discard neck. Rinse chicken (including cavity) under cold running water. Pat-dry with paper towels. Season cavity with a little salt and pepper. 2. Gently rub the oil into skin. Using a fork pierce the skin of the lemon, approximately eight times, and place the whole lemon in cavity. 3. Using your fingers, gently lift the chicken skin away from the breast meat on each side forming two pockets. 4. Season with remaining salt and pepper. Gently stuff butter under the chicken skin (see notes – herb butter optional). Tie chicken legs together with unwaxed string. Place onto wire rack. Cover loosely with foil. Roast chicken for 30 minutes. Remove foil. Baste with pan juices. 5. Roast, uncovered, basting occasionally, for a further 40 minutes or until golden. Juices should run clear when chicken thigh is pierced with a skewer. 6. Remove from oven. Cover loosely with foil. Allow to rest for 10 minutes. Serve.

CHAPTER 4

MAIN MEALS Quick and Easy Chicken and Rice Ingredients 2 Cups (14 oz / 400 g) Chicken (store bought roast chicken or left over chicken) - shredded 1 Brown onion 2 Garlic cloves - finely diced 2 Cups (14 oz / 400 g) Rice Â˝ Lemon - juiced 1 Teaspoon (1/6 oz / 5 g) Salt - to taste Pepper - to taste

Method 1. Boil rice (according to packet instructions - different brands may vary in size and cooking times). Once ready, place on a big serving dish. 2. Slice onion into wedges/wings. Heat oil and fry onions. Add chopped garlic. Stir and add chicken. 3. Add lemon and stir through until chicken is hot, only a few minutes so that it doesnâ&#x20AC;&#x2122;t dry out. Layer chicken on top of rice and serve.

Note You can use any leftover chicken as an alternative to store bought or simply cook chicken from scratch if preferred. .

CHAPTER 4

MAIN MEALS

Hearty Beef Casserole Ingredients 1 lb (17 oz / 500 g) Beef - diced into 3cm pieces 2 Potatoes - peeled and roughly chopped 2 Carrots - peeled and roughly chopped 1 Brown onion - roughly chopped 2 Tablespoons (1 1/3 fl oz / 40ml) Olive oil 2 Garlic cloves - sliced 6 Cups (50 fl oz / 1 Â˝ litres) Cold water 2 Teaspoons (1/3 oz / 10 g) Dry thyme 1 Teaspoon (1/6 oz / 5 g) Salt - to taste Pepper - to taste

Method 1. Heat oil in a large, heavy-based saucepan over medium-high heat. Add onion. Cook for 3 minutes or until soft. 2. Add beef, stir for a few minutes until the beef is slightly browned. Add garlic and cook for another minute or so. Cook, stirring, for 3 minutes. 3. Add 5 cups of cold water and bring to boil. Reduce heat to medium-low. Simmer, uncovered for 1 hour or until beef is tender. 4. Add potatoes, carrots, thyme and 1 cup of cold water. Cover. Simmer for 30 minutes or until vegetables are tender. Season with salt and pepper. Serve.

Note Use 1 lb / 500 diced lamb or a different cut of meat. Another option is to make this a vegetarian dish by adding your favorite vegetables; whichever option is cheaper or preferred. Use fresh thyme leaves if you prefer.

CHAPTER 4

MAIN MEALS

Instant Pasta and Lentil Soup Ingredients 1 lb (17 oz / 500 g) Lentils - Green (soaked for 1 hour in hot water) Â˝ lb (9 oz / 250 g) Pasta 1 Large Brown onion - sliced 8 Cups (68 fl oz / 2 Litres) Water 1 Teaspoon (1/6 oz / 5 g) Salt - to taste Pepper - to taste

Method 1. Place lentils in a bowl and cover in hot water; set aside for 1 hour. 2. Cut onions into wedges. Fry in oil until dark brown. 3. Drain lentils and pour a new amount of hot water into the bowl. Pour all contents into pot over the onions. Add more water and submerge until desired amount of soup. Add salt. 4. Simmer for 10 minutes. Add pasta and cook until al dente (tender) - (follow packet directions). Serve.

Notes Use any pasta you like; it will not take away from the delicious flavors. Donâ&#x20AC;&#x2122;t worry about the few bits of onions that become dark brown and charred as it will give off a delicious toasty flavor.

CHAPTER 5

DESERTS

CHAPTER 5

DESERTS Twisty Fun Pretzels Ingredients 1 1/3 Cups (7 oz / 200 g) All-purpose flour (Plain flour) 1 Tablespoon (½ oz / 15 g) Yeast ½ cup (4 ¼ fl oz / 125 ml) Warm water 1 Teaspoon (1/6 oz / 5 g) Honey 1 Teaspoon (1/6 oz / 5 g) Salt

Method 1. Put the yeast in a small bowl with the water and honey. Stir a little, and let the mixture sit for 5 minutes. 2. Add this mixture to the flour and salt in another bowl stirring everything together. Start with a spoon, finish with your hands. The dough is ready when it’s still a little crumbly and flaky. 3. Put the dough on the cutting board and knead it into one big ball. 4. Break off about 1 tablespoon of dough and roll it into a skinny snake. Twist the snake into shape, and put it on a lined cookie sheet / baking tray. Do this with all the dough, making 12 pretzels. 5. Bake your pretzels for 10 minutes at 330° F /165°C (290° F / 145°C fan forced). Let them cool and decorate. They taste great plain too.

Note Use self-rising flour instead of all-purpose flour and yeast simply replace all-purpose flour and yeast with 1 1/3 Cups (7 oz / 200 g) self-rising flour and continue from step 2 . There are many ways to decorate the pretzels, including sprinkling rock salt over before baking as well as dipping in chocolate and adding sprinkles. Great idea to get the kids involved: they can make their own shapes and assist in decorating as well.

To cut time and to simplify for younger kids, make them as sticks, cover half in chocolate and sprinkles, and abra cadabra you’ve just created magic wands! .

CHAPTER 5

DESERTS

Ideal Rice Pudding Ingredients 1/3 cup (5 ¼ oz / 150 g) Medium-grain rice 3 1/4 cups (28 fl oz / 812 ½ ml) Whole milk (Full-cream milk) 1/4 cup (1 ¾ oz / 50 g) Superfine sugar (Caster sugar)

Method 1. Place rice into a sieve. Rinse under cold water until water runs clear. Transfer rice to a heavy-based saucepan. 2. Whisk milk and sugar together. 3. Add mixture to rice. Bring to boil over medium heat, stirring. Reduce heat to low. Cover. Cook for 35 minutes, stirring every 5 minutes. 4. Remove lid. Cook, stirring occasionally, for 10 minutes. Serve.

Note Serve pudding with shredded or dried toasted coconut (desiccated coconut), pears, roasted nuts etc. The choice is totally yours; let your taste buds lead.

CHAPTER 5

DESERTS

Addictive Sugared Palmiers Ingredients 1 Sheet Puff pastry 3 Tablespoons (1 ½ oz / 45 g) Powdered or Confectioner sugar (Icing sugar)

Method 1. Preheat oven 400° F / 200°C (360° F/180°C fan-forced). 2. Line cookie sheet or baking tray with wax or baking paper. 3. Cut pastry sheet in half. Dust each piece liberally with powdered sugar. Fold two opposite edges of pastry to meet at the center and dust with powdered sugar. Repeat folding and dusting with powdered sugar till you form a log. 4. Cut into 1 cm thick slices. Place flat on tray 4 cm apart. 5. Bake for 20 minutes or until golden brown and serve.

CHAPTER 5

DESERTS

Puff Pillow Delights Ingredients 1 Sheet Puff pastry 2 Tablespoons (1 oz / 30 g) Powdered or Confectioner sugar (Icing sugar) 4 Tablespoons (2 oz / 60 g) Jelly (Jam)

Method 1. Preheat oven to 400째 F / 200째C (360째 F/180째C fan-forced). 2. Line tray with wax or baking paper. 3. Use cookie cutters to cut out rounds from pastry (desired size). Dust liberally with powdered sugar and bake for 15 - 20 minutes or until golden in color. 4. Cool for 5 min, and then use a sharp knife to open the puff. 5. Fill with jam or any preferred filling and serve.

Note As an alternative, use custard, whipped cream, fruit and cream, chocolate ganache or basically any filling you desire.

CHAPTER 5

DESERTS

Sweet Meringue Kisses Ingredients 4 Eggs 1 Cup (7 ¾ oz / 220 g) Superfine sugar (Caster sugar)

Method 1. Preheat oven to 300° F /150°C (260° F / 130°C fan forced). Separate eggs by first cracking each on the side of a bowl. Divide each egg in half and pass the yolk from one shell to another, allowing the white to trickle into the bowl and dropping the egg yolk into a separate bowl. 2. Transfer the egg whites to the bowl of an electric mixer (or large bowl if using a hand-held beater). Beat on low speed, until the eggs are foamy and starting to bubble. Increase speed and beat at high for 2-3 minutes or until soft peaks form. 3. Add the sugar, a tablespoon at a time, and continue to beat on high for 2-3 more minutes. By this stage the mixture should be stiff and glossy. Line a cookie sheet or baking tray with non-stick wax or baking paper. 4. Transfer bowl to a workbench and spoon mixture onto the tray (alternatively, pipe into small shapes). Make a well in the center of each meringue. 5. Reduce oven temperature to 280° F /140°C (240° F / 120°C fan forced) and bake for 35-40 minutes. Leave in oven (turned off) for 2-3 hours to dry out. Store in an airtight container.

Note Store yolks covered in the fridge for up to 24 hours to use in other recipes or simply freeze in ice tray, one egg yolk per cube. Drizzle melted chocolate and roasted nuts, raspberry topping etc. as additional serving suggestions. Older egg whites, though not expired, work better with this recipe. Beating in a stainless steel bowl creates better peaks. Also use grease free and water free bowls and utensils as it ruins the consistency. Get creative and create different shapes and designs; get the kids involved and have some fun.

CHAPTER 5

DESERTS Classic Delight Apple Tartatane Ingredients ¼ Cup (2 4/5 oz / 80g) Butter, melted 1 (25cm x 25cm) Frozen sheet puff pastry, thawed 2 Apples, peeled, cored and sliced into crescents 2/3 Cup (5 2/3 oz / 160 g) Super fine sugar (Caster sugar)

Method 1. Preheat oven to 500° F / 250°C (460° F / 230°C fan-forced). Position a rack on the top shelf in the oven. Lightly grease 4 (250ml or 1 cup - 9.5cm diameter) ramekins by brushing with melted butter. Use the base of one of the ramekins as a guide to cut out 4 discs from the pastry. Place discs on a plate and place in the fridge until required. 2. Place sliced apple half, in the base of each ramekin. Sprinkle 2 tablespoons of sugar over each apple and drizzle each with 1 tablespoon of the remaining melted butter. 3. Place the ramekins on a cookie sheet or baking tray. Bake in preheated oven for 15 minutes or until bubbling and the sugar begins to caramelize. Remove from oven. Reduce oven temperature to 460° F / 230°C (420° F/210°C fan-forced). 4. Place a disc of puff pastry over each ramekin. Use a spoon to press the pastry down over the apple to completely cover. Return to oven and bake, for a further 6-7 minutes or until the pastry is crisp and golden. 5. Remove the ramekins from oven and turn the apple tartatanes out onto plates and serve immediately.

Note

If you prefer, leave the skin on the apples and just core and slice them in half. Place cut-side up, in the base of each ramekin and then sprinkle on the sugar and follow recipe as above. Serve with whipped cream or ice cream as an extra treat. You can use whatever fruit you have on hand such as pears, peaches, or pineapples, instead of apples.

CHAPTER 5

DESERTS Chocolate Surprise Puffs Ingredients 1 Frozen sheet puff pastry - partially thawed ¼ Cup (2 oz / 60 g) Chocolate bar - cut into 8 slices 1 Tablespoon (½ oz / 15 g) Powdered or Confectioner sugar (Icing sugar) - for dusting

Method 1. Preheat oven to 400° F / 200°C (360° F/180°C fan-forced). Line a cookie sheet or baking tray with wax or baking paper. 2. Cut pastry into 4 equal strips. Cut each strip into 4 squares. Place 1 piece of chocolate on 1 pastry square. Top with another pastry square. Using a fork, press edges together to seal. Repeat with remaining pastry squares and chocolate pieces. Place on prepared tray. 3. Bake for 20 to 25 minutes or until golden and puffed. Set aside for 3 minutes for filling to cool. Dust with powdered or confectioner sugar (icing sugar). Serve.

Note Use any chocolate bar or chocolate block you desire, even chocolate spread and peanut butter, bananas and hazelnut spread, and fruit pieces. The fillings are endless. Be creative with the shapes of the bon bons and even get the kids to join in on the fun.

CHAPTER 5

DESERTS

Crumbly Honeycomb Treat Ingredients 4 Tablespoons (2 oz / 60 g) Sugar 2 Tablespoons (1 oz / 30 g) Corn or Cane syrup (Golden syrup) 1 Teaspoon (1/6 oz / 5 g) Baking soda (Bicarbonate of soda)

Method 1. Boil sugar and corn or cane syrup (golden syrup) for 10 minutes. Add well-sifted baking soda and mix. 2. Turn mixture into a greased tin and chill. 3. Cut when cold.

Note You can melt some chocolate and drizzle on top or dip chunks into melted chocolate. You can also crush the honeycomb and sprinkle it on top of your favorite ice cream. Be prepared to follow the steps closely. When this mixture froths up, it occurs instantly and quickly. Quickly store in an airtight container, because the honeycomb will dissolve if not stored correctly.

CHAPTER 5

DESERTS

Old School Toffee Apples Ingredients 3 Cups (20 oz /600 g) Super fine sugar (Caster sugar) 4 Small Red apples (or green if preferred) 1 ½ Cups (12 2/3 fl oz / 375 ml) Cold water

Method 1. Place sugar and 1 1/2 cups cold water in a heavy-based saucepan over low heat. Stir for 5 to 7 minutes or until sugar has dissolved. 2. Increase heat to medium-high. Bring to boil. Cook, without stirring, for 35 to 45 minutes or until toffee reaches hard crack stage (see 2nd point in notes), brushing sides of pan with a pastry brush dipped in water to avoid crystallization. 3. Meanwhile, push 1 paddle-pop (popsicle) stick into the top of each apple. Line a large cookie sheet or baking tray with wax or baking paper. 4. Remove pan from heat. Stand for 30 seconds to allow bubbles to subside slightly. Dip 1 apple into toffee, tilting pan to coat. Turn apple above pan to allow excess toffee to drain. Stand apple on prepared tray. Repeat with remaining apples and toffee. Stand for 20 minutes or until set hard.

Note Equipment - You’ll need 4 paddle-pop (popsicle) sticks or you can simply use forks or chopsticks as a replacement. Hard crack stage is 150° Celsius (or 300° Fahrenheit) on a candy thermometer. To check if it has reached this stage, add 1 teaspoon toffee to a glass of ice-cold water. Toffee is ready if it sets hard immediately. For red toffee apples, stir in 5 drops red food coloring to sugar mixture at the end of step 1. Please be careful when making toffee, as it can cause burns. This activity is not recommended for children.

CHAPTER 5

DESERTS

Guilt Free Lemon Sorbet Ingredients 1 Cup (7 oz / 200 g) Super fine sugar (Caster sugar) 1 Tablespoon (½ oz / 15 g) Lemon rind - finely grated 1 ½ Cups (12 2/3 fl oz / 375 ml) Lemon juice 2 Egg whites - lightly whisked

Method 1. Combine sugar, 2 cups warm water and lemon rind in a saucepan over medium heat. Cook, stirring, for 5 minutes or until sugar is dissolved. Simmer, without stirring, for 10 minutes or until mixture thickens slightly. Remove from heat. Cool completely. 2. Strain sugar mixture over a bowl. Stir in lemon juice. Pour into a deep pan. Cover and freeze for 1 to 2 hours or until almost firm. 3. Transfer fruit mixture to a food processor. Add egg whites. Process until smooth but not melted. Pour mixture into a deep pan. Cover and freeze for 3 hours or until firm. Serve scoops of sorbet in waffle cones.

Note Don’t discard the lemon halves, instead scoop out the inside and fill them with the lemon sorbet treat.

CHAPTER 6

SAUCES and EXTRAS

CHAPTER 6

SAUCES and EXTRAS Creamy Garlic Sauce Ingredients 4 Garlic cloves 2 Teaspoons (1/3 oz / 10 g) Salt 2 Cups (17 fl oz / 500 ml) Vegetable oil Â˝ Lemon

Method 1. Peel garlic. Grind garlic and a teaspoon of salt in a pestle and mortar or electric mixer. 2. Add the juice of Â˝ a lemon (add more for a zestier flavor). 3. Add oil, a little at a time, until it reaches the quantity that you want. A small amount of oil at a time is recommended to avoid splitting or breaking up the sauce. 4. Use leftover garlic sauce for Butter Roll or Cubes recipes.

Note Use sunflower or corn oil but not olive oil for this recipe. The flavor of olive oil will overpower the sauce.

CHAPTER 6

SAUCES and EXTRAS Flavored Rescue Butter Cubes Ingredients ½ Cup (4 ½ oz / 125 g) Butter 2 Tablespoons (1 oz / 30 g) Garlic - minced

Herb Cube Savers Ingredients 5 Tablespoons (2 ½ oz / 75 g) Herbs 1 Teaspoon (1/6 oz / 5 g) Olive oil

Method 1. Puree the herb leaves with olive

Method

2. Pour the mixture in ice cube tray

3. Simply stir into cooked dishes, as

1. Thoroughly mix softened butter with garlic sauce. 2. Spoon mixture into a clean ice tray. Cover and freeze; once frozen solid take out cubes and place into a zip lock bag. 3. These cubes are fantastic to add delicious flavor to many dishes, proteins etc. Simply use portions as needed for cooking meats, roasting poultry, vegetarian dishes, etc.

Note You can use 2 Tablespoons of Creamy Garlic Sauce from the previous recipe. Alternate and use any other herb variations or flavors such as rosemary, oregano, garlic and rosemary; it’s totally up to you. If you prefer and have the time, make a flavored butter roll rather than cubes by mixing softened butter with your sauce of choice. Cut a piece of saran wrap/plastic wrap/cling film. Place the mixture in a row onto it and carefully roll it up into a sausage shape to freeze. Once frozen, slice off little discs as needed.

Note This is a fantastic solution for all those

Herbs like parsley, basil, dill and coriand recipes.

The general ratio is 5 tablespoons of her

CHAPTER 6

SAUCES and EXTRAS Versatile Butter and Sage Sauce Ingredients

- Choose any herb you like

1/3 Cup (5 Âź oz / 150 g) Unsalted butter - chopped 2 Tablespoons (1 oz / 30 g) Fresh sage leaves

oil.

ys and freeze.

s needed.

Method 1. Melt 1/3 oz / 25 g butter in a frying pan over medium heat. Add sage and gently stir. Cook, until sage starts to brown and crisp. Transfer to a plate. 2. Add remaining butter. Continue stirring; cook for 5 minutes or until butter turns golden. 3. Stir in sage. Remove from heat. Serve. left over herbs that are too wonderful to waste.

der can be preserved for later use in soups, stews and

rbs to 1 teaspoon olive oil.

Note Serve with fish, chicken or filled pasta. Makes about Â˝ a cup of sauce.

CHAPTER 6

SAUCES and EXTRAS

Flavor Filled Aioli Ingredients 2 Cups (14 oz / 400 g) Macaroni pasta Âź Cup (1 Âž oz / 50 g) Butter 2 Tablespoons (1 oz / 30 g) All-purpose flour (plain flour) 2 Cups (17 fl oz / 500 ml) Whole milk (full-cream milk) 2 Cups (14 oz / 400 g) Grated Tasty Cheese Salt - to taste Pepper - to taste

CHAPTER 7

FREEZING GUIDELINES

CHAPTER 7

FREEZING GUIDELINES 10 Rules to Freeze By... 1. Only freeze fresh or freshly cooked and cooled off foods. 2. Once defrosted, donâ&#x20AC;&#x2122;t refreeze raw food. 3. You must cool the food and freeze it immediately. 4. It is fine to thaw food, cook it and then refreeze. 5. Label foods with food type and date, so you know what you have frozen and how long it has been in the freezer. 6. Choose suitable packaging that is air tight to preserve the food correctly and avoid drying out and freezer burn. For example, squeeze out trapped air from zip lock bags as it creates freezer burn and dries out produce. Basically, use packaging that is made for freezer use. 7. When you reheat the food make sure the entire portion is thoroughly hot. 8. There are a few defrosting options: defrost overnight in the fridge, cook from frozen or use the defrost setting on your microwave. Just remember to extend the cooking times when cooking from frozen ingredients. 9. Do not fill bags/containers right up to the top, as foods will expand in volume. Also, flat pack sauces, meats, recipes etc. when possible as it will thaw much quicker than a solid frozen block of food. 10. 1Eat previously cooked and frozen foods within 24 hours of removing from the freezer.

CHAPTER 8

“5 in 1” WEEKLY MEAL PLANS IN A DAY

CHAPTER 8 Once comfortable with meal planning and shopping, you can cook five meals in one day. It takes only three steps to achieve your “5 in 1” success.

Step 1: Select 5 meals, create the shopping list and buy any missing produce that you don’t already have at home.

Step 2: Prepare all ingredients - as in chop, dice, mince etc all produce and have everything placed in little containers, bowls etc. A handy tip is to keep old take out / take away containers. Wash and reuse them for a day like this to get organised. Complete all the cooking or baking.

Step 3: Once cooled, store the cooked meals in zip lock bags or for some recipes freeze them first to hold their shape and then remove from tray before placing them in a zip lock bag.

Voila, delicious meals ready and prepared; a headache free week is a great week in my books. No more second guessing and stressing about what should I cook tonight?

“5 in 1” WEEKLY MEAL PLANS IN A DAY

CHAPTER 8

“5 in 1” WEEKLY MEAL PLANS IN A DAY

Meal Plan 1 (5 Main Meals) Pasta Bake - bake it, cool it, slice it up, freeze it and then break of the pre-cut portions and place in zip lock bag. Spaghetti - only cook the sauce, cool it off and freeze.

If you prefer, cook the pasta and sauce, mix them together,

cool off and then freeze in a zip lock bag.

Sweet Potato and Lentil Soup - cook it, cool it off and freeze in zip lock bag. Beef and Vegetable Stew - cook it, cool it off and freeze in zip lock bag. Frittata - cook it, cool it, slice it up, freeze it and then break off the pre-cut portions to place in zip lock bag.

Entire Shopping List 1 lb (17 oz / 500 g) Ground beef / beef mince

1 Bottle - 13 ¼ oz (375 g / 4/5 lb) Pasta sauce

3 Brown onions

1 Cup (7 oz / 200 g) Red or green split lentils

1 Potato

8 Cups (68 fl oz / 2 Litres) Chicken Stock

2 1/5 lb (35 ¼ oz / 1 kg) Sweet potatoes

1 ½ Cups (10 ½ oz / 300 g) Grated Cheddar Cheese

3 Carrots

½ cup (4 ¼ fl oz / 125 ml) Whole milk / full-cream milk

2 Garlic Cloves

6 Eggs

1 Cup (7 oz / 200 g) Frozen peas

1 1/3 Tablespoon (2/3 oz / 20 g) Salt

2 1/5 lb (35 ¼ oz / 1 kg) Frozen vegetables

2 Teaspoons (1/4 oz / 10 g) White pepper

1 lb (17 oz / 500 g) Spaghetti (or any pasta you have on hand)

1 Tablespoon (½ oz / 15 g) Oregano – dry

½ lb (9 oz / 250 g) Pasta

2 ½ Tablespoon (1 2/3 fl oz / 50ml) Olive oil

5 Tablespoons (2 ½ oz / 75 g) Tomato paste

1 Tablespoon (2/3 fl oz / 20ml) Corn oil

CHAPTER 8

“5 in 1” WEEKLY MEAL PLANS IN A DAY

Meal Plan 2 (5 Main Meals) Pasta And Lentil Soup - cook it, cool it off and freeze in zip lock bag. Beef Casserole - cook it, cool it off and freeze in zip lock bag. Macaroni and Cheese - cook it, cool it off and freeze in zip lock bag. Lamb Stew - cook it, cool it off and freeze in zip lock bag. Aubergine / Eggplant Bake - bake it, cool it, slice it up, freeze it and then break off the pre-cut portions to place in zip lock bag.

Entire Shopping List ½ lb (9 oz / 250 g) Ground beef / minced meat

½ lb (9 oz / 250 g) Fettuccini Pasta (or any pasta you have on hand)

1 lb (17 oz / 500 g) Chuck Steak

2 Cups (14 oz / 400 g) Macaroni pasta (or any pasta you have on hand)

½ lb (9 oz / 250 g) Lamb – cubed

2 Cups (14 oz /400 g) Rice

2 Carrots

2 Tablespoons (1 oz / 30 g) All-purpose flour / plain flour

2 Medium Aubergines / eggplants

3 Cups (25 fl oz / 750ml) Passata (pureed tomatoes)

6 Brown onions

2 Tablespoons (1 oz / 30 g) Tomato paste

5 Potatoes

3 ¼ Tablespoon (1 5/8 oz / 46 ¼ g) Salt

4 Garlic cloves

1 3/8 Teaspoon (1/3 oz / 8 3/8 g) Black pepper

1 lb (17 oz / 500 g) Green lentils

½ Teaspoon (1/16 oz / 2 ½ g) White pepper

3 Cups (21 oz / 600 g) Grated tasty cheese

2 Teaspoons (1/3 oz / 10 g) Fresh thyme leaves

2 Cups (17 fl oz / 500 ml) Whole milk / full-cream milk

5 Tablespoons (3 3/8 fl oz / 100ml) Corn oil

¼ Cup (1 ¾ oz / 50 g) Butter

2 Tablespoons (1 1/3 fl oz / 40ml) Olive oil