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1 PHIDU (Public Health Information Development Unit) 2012. Population Profile of the Northern Adelaide Medicare Local: by Statistical Local Area. Produced for the NAML. Adelaide: PHIDU, the University of Adelaide. 6
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Based on material provided by the National Health and Medical Research Council
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Keepin
Family Heal Move more Walk and move your body more – at least 1/2 hour every day
If you have not exercised for a while, start again slowly, and build it up over time
Drink more water Choose to drink water Drink at least 2 litres of water a day
Eat less sugar and salt Eat less biscuits, cakes, chocolate, lollies, and ice cream Choose water instead of soft drink, cordial or other sweet drinks.
Eat a variety of fruit and vegetables everyday Choose from fresh, frozen, canned or dried. Make vegetables and salad the biggest part of your meal Eat legumes such as beans, chickpeas, soup mix and lentils. 14
ng Your
thy & Strong! Get the recommended levels of calcium and vitamin D Eat less fatty food and fried food If you use oil or margarine, use small amounts and choose canola or olive oil or Polyunsaturated/monounsaturated margarine Adults and children over 2 years of age should choose reduced fat milk, cheese and yoghurt
Cut the fat off meat before cooking, take the skin off chicken.
Eat wholegrain and whole meal breads, cereals, rice and pasta
15 Based on material provided by the National Health and Medical Research Council
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Polo Ingredients:
500g (2 cups) medium-grained rice ¾ cup oil 2 medium-sized onions 250g lamb 500g carrots (3 large carrots) 1 ½ - 2 cups water Salt to taste
Methods: 1.
Wash the rice in a bowl 2-3 times to completely eliminate the husk. The water becomes clearer as the husk is washed away. After washing leave the rice in the bowl filled with warm water.
2.
Peel and wash the onions and carrots.
3.
Cut the meat into large cubes and finely slice the onions.
4.
Slice the carrots on an angle to get thin, long ovals. After the whole carrot has been sliced at an angle stack the slices 3-4 high and slice them into straight sticks.
5.
Heat the pot with the oil. Once heated carefully add the meat and stir-fry until brown.
6.
Add the onions to the pot and continue stir-frying until the onions become goldenbrown. Add a teaspoon of salt.
7.
Add the carrots and another teaspoon of salt and stir-fry well till the carrots soften.
8.
Take the bowl containing the rice and carefully tilt to pour out water. Once the rice is completely drained of water it can be added to the stir-fry.
9.
Without stirring the rice add it on top of the stir-fry and use the back of the spatula to smooth it out evenly.
10. Pour the water on top of the rice evenly and close the lid of the pot. Leave on low heat for 5 minutes. 11. Uncover the pot and carefully using the spatula flip over the entire layer of rice facing down so that it now faces up. Firmly press over the top of the rice with the back of the spatula and spread it out evenly. 12. Using a chopstick poke a hole all the way through the rice to the bottom of the pot in order to allow the water to boil through to the rice. Place a few holes equally across the rice. 13. Place the lid on top of the pot and leave to cook for twenty minutes. 14. Once cooked thoroughly mix the rice, carrots and meat and serve hot. 20
پولو كىرەكلىك ماترىيالالر: گۈرۈچ يېرىم كىلوگرام 2،تال پىياز ،قوي ياكى كاال گۆش ى 252گرام ،سەۋزە 522گرام ،تۇزمۇۋاپىق مىقداردا ،سۇماي يېرىم پىيالە ،سۇ تەييارالش باسقۇچى: سەۋزىنى ئىنچىكە قەلەمچە قىلىپ ،گۆش ،پىياز يالپاقالپ توغرىلىدۇ گۈرۈچنى پاكىز تازىالپ سۇغا چىالپ قويۇلىدۇ. ماينى قىززىتىپ گۆشنى قىزارغۇچە قورۇپ ،پىيازنى سېلىپ قورۇپ، ئۈستىدىن سەۋزىنى سېلىپ 2-3مىنۇت قورۇغاندىن كېيىن قازانغا تۇز ،سۇ قۇيۇپ قاينىتىپ پىشقاندىن كېيىن ئوتنى پەسەيتىپ ،قازاننىڭ قاينىشىنى توختىتىپ ،گۈرۈچ تەكش ى سېلىپ ،قازاننى تەكش ى قاينىتىپ ،گۈرۈچنى ياخش ى پىشۇرۇلىدۇ .قازاننىڭ سۈيى تۈگىگەندە ئاش 22-32مىنۇت دەملىنىدۇ.
21
Garden Salad Ingredients:
2 tomatoes 2 cucumbers 2 capsicums 1 onion
1 clove of garlic ½ bunch of coriander Salt and brown vinegar to season (or lemon)
Methods: 1. Thinly slice the cucumber, tomatoes and capsicum. 2. Finely slice onion and chop up coriander. 3. Crush garlic and dice finely. 4. Mix everything in a bowl and season with a pinch of salt and vinegar or lemon juice.
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خام سەي 2 كىرەكلىك ماترىيالالر:
1تال پىياز 2 ،تال پەمىدۇر 2 ،تال الزا ،بىر چىش سامساق ،مۇۋاپىق ئاشكۆكى، 2تال تەرخەمەك ،تۇز ،ئاچچىقسۇ تەييارالش باسقۇچى:
تەرخەمەك ،الزا ۋە پەمىدۇرنى قەلەمچە قىلىپ توغرايمىز .پىيازنى نېپپىز قىلىپ توغرايمىز .سامساقنى يۇمشاق چانىۋالىمىز .ئاشكۆكىنىمۇ ئۇششاق توغرايمىز. ھەممە كۆكتاتالرنى بىر قاچىغا سېلىپ ،ئازراق تۇز سېپىپ ئاچچىقسۇ قۇيۇپ تەمىنى تەڭشەپ ئىستىمال قىلساق بۇلىدۇ( .لېمۇن سىقىپ تەمىنى تەڭشىسەكمۇ بۇلىدۇ).
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Bolaq Khemir Ingredients:
4 cups special white flour ½ cup self-rising flour 1 tsp yeast ¼ cup oil Warm water
Methods: 1. Measure the special white and self-rising flour into a large bowl. 2. Sprinkle the yeast on top and add the oil. 3. At first add a fair amount of water to the ingredients and mix, and then add water little by little as you knead until you have soft dough. 4. In order for the yeast to work, wrap the bowl in plastic wrap and keep warm for an hour. The dough can be wrapped in a table cloth or a blanket, as long as it is kept warm. Use the dough to make yuta
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بوالق يۇتا كىرەكلىك ماترىيالالر: 4پىيالە ئۇن 1 ،بال قۇشۇق خېمىر تۇرۇچ 2 ،ئاش قۇشۇق سۇماي، ئازراق كۆپتۇردىغان ئۇن ،ئىسسىق سۇ ،سارماي ،ئاشكۆكى
تەييارالش باسقۇچى: بىر جاۋۇرغا ئۇننى سېلىپ ،خېمىر تۇرۇچ ،سۇماي ۋە كۆپتۇردىغان ئۇننى سېلىپ ئىسسىق سۇ بىلەن يۇمۇشاق خېمىر يۇغۇرۇپ بولدۇرىمىز. بوغان خېمىرنى ئۈچگە بۈلۈپ ئەمبەلگە يېيىپ ئۇستىگە سارماينى ئىرىتىپ تەكشى سۇرۇپ ،ئاشكۆكىنى ئۇششاق توغراپ ئۇستىگە چېچىپ ،بىر تەرەپتىن تارتىپ تۇرۇپ يۆگەيمىز .ھەر بىر يۆگەلمىنى 7-6سانتىر قېلىنلىقتا ئۈزىۋىلىپ ئىككى تەرىپىدىن يېغىپ دۇگۇلەك ھالەتتە قىلىپ ئولتۇرغىزىمىز .قالغان خېمىرنى مۇشۇنداق تەكرارالپ يۆگەپ 22مىنۇت ئەتراپىدا تىندۇرۇمىز .قازانغا سۇ قۇيۇپ قاينىتىپ قاسقاننى مايالپ يۇتانى تىزىپ 11مىنۇت دۇملەپ پىشۇرۇمىز. ئۇزىڭىز ياخشى كۈردىغان قورمىالر بىلەن ئىستىمال قىلسىڭىز بۇلىدۇ.
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Petir Khemir Ingredients:
3 cups of flour 2 tsp of salt 1 egg Water
Methods: 1. Put the flour and salt into a bowl. 2. Crack the egg also into the bowl. 3. Pour some water into the bowl and with your fingers mix the water and eggs together before kneading all the ingredients into dough. 4. Add more water in small quantities as you need it while kneading the dough. 5. Rubbing a little bit of oil onto your fingers at the end helps to un-stick the dough. 6. Leave dough covered to rest for 10-15 minutes and knead again for the second time before use. This dough can be used for noodles, soups and dumplings.
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پېتىر خېمىر كىرەكلىك ماترىيالالر: 3پىيالە ئۇن تۇز مۇۋاپىق مىقداردا
1تال تۇخۇم سۇ مۇۋاپىق مىقداردا تەييارالش باسقۇچى: ئۇن ،تۇز ،تۇخۇمغا مۇۋاپىق مىقداردا سۇ قوشۇپ نورمال خېمىر يۇغۇرۇپ ئون مىنۇت تىندۇرىمىز.
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Sawza Yuta Ingredients:
Ingredients for Petir Khemir (see page 26)
4 carrots 1 bunch of coriander 4 tbsp margarine 2 tbsp thickened cream Oil
Methods: 1. Make petir khemir (see page…) and split into two portions. 2. On a large, clean bench top sprinkle some flour and using a rolling pin roll one portion of the dough into a large circle. Make sure the dough is thin and even.
3. Grate the carrots in a bowl. 4. Finely chop the coriander. 5. On a large surface, preferably the dining table, place a large, clean table cloth. 6. Spread the dough out on to the table cloth and gently stretch around the edge. 7. In a small bowl melt the margarine. 8. Add the cream to the melted margarine and stir well. 9. Drizzle the margarine and cream over the dough and with your hand spread evenly. Use bit by bit to ensure you do not use too much. If your dough is large and thin enough you will most likely use up the amount that you have melted. 10. Sprinkle all the carrots and coriander over the dough evenly. 11. Picking up one end of the table cloth at each corner, lift it slowly and allow the dough to roll completely to the end. 12. Prepare food steamer by boiling water in the bottom layer. 13. Oil one layer of a food steamer and carefully place the rolled Sawza Yuta into a loose coil shape. 14. Steam for 20 minutes. 15. Transfer cooked Sawza Yuta to a large serving plate, cut into roughly 5cm lengths and serve hot.
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سەۋزە يۇتا كىرەكلىك ماترىيالالر:
4تال سەۋزە 1باغالم ئاشكۆكى 4ئاش قۇشۇق سېرىق ماي 2ئاش قۇشۇق قايماق ياكى سۇماي تەييارالش باسقۇچى: تىنغان خېمىرنى ئىككىگە بۆلۈپ زۇۋال قىلىمىز .سەۋزىنى قىرىپ ،ئاشكۆكىنى ئۇششاق توغراپ تەييارلىۋالىمىز .سېرىق ماينى ئىرىتىپ قايماقنى قوشۇپ ئىلەشتۇرىمىز. خېمىرنى نوغۇچ بىلەن نېپپىز يېيىپ ئۈستىگە تەييارلىغان ماينى تەكش ى سۈرۈپ سەۋزىنى تەكش ى چاچىمىز ،ئۇنىڭ ئۈستىگە ئاشكۆكىنى چېچىپ ئالدىمىزدىن باشالپ يۆگەيمىز .يەنە بىر زۇۋلىنىمۇ ئوخشاش تەيياراليمىز. قازانغا سۇنى قۇيۇپ قاينىتىمىز .جۇمبۇلنى تەكش ى مايالپ يۆگىگەن خېمىرنى سېلىپ 22مىنۇت دۇملەپ پىشۇرۇمىز .پىشقاندىن كىيىن 5سانتىر كەڭلىكتە كىسىپ تاۋاققا ئېلىپ داستىخانغا ئەكىلىمىز. 29
Tohu Qormisi Ingredients:
2 kg chicken 1 kg potatoes 3 capsicums 3 tomatoes 1 head of garlic 1 onion ½ bunch of spinach 10g Ginger 1 cup oil
1 tbsp sugar 2 tbsp tomato paste 2 tbsp black vinegar Dried chillies Salt Water 2 tsp Szechuan pepper Cinnamon sticks ¼ cup of star anise 1 tsp whole cloves
Methods: 1. Remove all skin and fat off the chicken and wash. Once clean cut into large pieces. 2. Peel and wash all vegetables. 3. Cut the potatoes into large cubes, dice the tomatoes, roughly chop up capsicums and slice the onion, ginger and garlic finely. Coarsely chop up the spinach. 4. Heat the oil in a pot and quickly melt in sugar. 5. Once the sugar has completely melted add the chicken and stir-fry for a minute before adding all the spices: the Szechuan pepper, small handful of cinnamon sticks, the star anise and the whole cloves. 6. Once the chicken begins browning add a few dried chillies according to heat desired.
7. Add the onion and garlic to the pot and continue stir-frying. Then add 2 tsp salt. 8. When the chicken has turned a golden-brown and the onion caramelizes add the potatoes and stir-fry. Put the lid on the pot to allow the potatoes to cook through on low heat. 9. Uncover the pot and stir-fry the potatoes again. Then stir in the tomatoes and tomato paste. 10. Continue stir-frying and add the vinegar. 11. Pour water into the pot until most of the chicken and potatoes are submerged in water and let it simmer. Add salt to taste. 12. Add capsicum and spinach into the pot and turn off the heat. 13. Can be served with noodles, rice or steamed buns.
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توخۇ قورمىس ى كىرەكلىك ماترىيالالر: توخۇ بىر دانە ،دارچىن ئازراق ،سۇ يېغى 252گىرام ،كاۋاۋىچىن ئازراق،قۇرۇتۇلغان ئۇچلۇق قىزىلمۇچ بىر سىقىم ،تۇز مۇۋاپىق مىقتاردا ،پىياز بىرباش ،شېكەر مۇۋاپىق ،سامساق بىر باش ،جاڭيۇ ئازراق ،زەنجىۋىل كىچىك بىرباش ،تېتىتقۇ مۇۋاپىق مىقداردا. تەييارالش باسقۇچى:
توخۇ گۆشىنى ئۆرۈكتەك چوڭلۇقتا ،ياڭيۇ ھەم ئوخشاش چوڭلۇقتا توغرىلىدۇ .ساپلىققا ياغ قۇيۇپ، ئۇنىڭغا ئازراق شېكەرسېلىپ ،شېكەر رېڭى تەييارالپ ئۇنىڭغا توغرالغان توخۇ گۆشىنى سېلىپ تېزئوتتا قورۇيمىز. گۆش ئاساسەن پىشقاندا رەڭگى قوڭۇر رەڭگە كىرىدۇ .شۇ ۋاقىتتا قىزىلمۇچ،ياڭيۇ ،توغرالغان پىياز، سامساق ،زەنجىۋىل ،كاۋاۋىچىن ،دارچىنالرنى سېلىپ قورۇپ ،ياڭيۇ پىشقاندا جاڭيۇ ،تېتىتقۇ سېلىپ تەمىنى تەڭشەپ ،تەخسىگە ياك ى لىگەنگە ئۇسىمىز . لەغمەن خېمىرىنى بارماقتەك كەڭلىكتە سوزۇپ قايناقسۇدا پىشۇرۇپ ،توخۇقوردىقى بىلەن بىللە داستىخانغا كەلتۈرىمىز .ھەر كىم ئېھتىياجىغا قاراپئىستېمال قىلىدۇ .ئاق بەتتە (گاڭپەن) ،ھورنان (موما) بىلەن ئىستېمالقىلسىمۇ بولىدۇ. [ئاالھىدىلىكى] رەڭگى قىزىل ،پارقىراق ،گۆش ى يۇمشاق ،تەمى ئاچچىقراق ،يېيىشلىك.
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Bean Thread Salad Ingredients:
2 rolls of bean thread 1 bunch fresh coriander (roots trimmed) 1 carrot peeled 1 capsicum 5 cloves of garlic
4 stalks spring onion ¼ of a head of purple lettuce Cooking caramel sauce Brown vinegar Salt
Methods: 1. In a bowl pour boiled water over the bean thread and cover. Leave aside.
2. In another bowl or large dish grate carrots. 3. Chop the purple lettuce into long, thin pieces and add to grated carrots. 4. Chop the capsicum finely and also add to the bowl of vegetables. 5. Cut the spring onion finely on a slanted angle to get long, thin slices and also add on top of other vegetables. 6. Chop up the coriander and garlic very finely and also add to bowl. 7. Drain the water from the bowl containing the bean thread and rinse a few times under running cold water. It is helpful to use a sieve.
8. Add the bean thread to the bowl of vegetables by cutting the strands into shorter lengths using your fingers. 9. Drizzle about 2 tablespoons of the cooking caramel sauce on top of the bean thread and mix together until bean thread turns a brown colour. 10. Add salt and vinegar to taste and mix all the ingredients that are in the bowl together. 11. Serve and enjoy.
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خام سەي كىرەكلىك ماترىيالالر: 2باغالم پۇرچاق يىپچىسى 1باغالم ئاشكۆكى 1تال سەۋزە 1تال قىزىل الزا 5چىش سامساق 4تال سوڭپىياز 1\4قىزىل كاپۇسكا تىتىقۇ ئاچچىقسۇ تۇز تەييارالش باسقۇچى: سەۋزە ،الزا ،سوڭپىياز ،ئاشكۆكى ۋە قىزىل كاپۇسكىنى ئىنچىكە ئۈگرە توغرايمىز .پۇرچاق يىپچىسىنى قايناقسۇغا بېسىپ يۇمشىتىپ، سۈزىۋېلىپ سوغ سۇغا سېلىپ مۇزلىتىپ سۈزىۋالىمىز .بىر قاچىغا پۇرچاق يىپچىسىنى ،سەۋزە ،الزا ،سوڭپىياز ،ئاشكۆكى ۋە قىزىل كاپۇسكىنى سېلىپ تۇز ،تىتىقۇ ،ئاچچىقسۇ ۋە سامساق چانالمىسى سېلىپ ئوبدان ئارالشتۇرۇپ تەخسىگە ئېلىپ ئىستىمال قىلساق بۇلىدۇ. 33
Stuffed Pumpkin Ingredients:
1 Japanese pumpkin 500g nuts of your choice (walnuts, almonds, pistachios, cashews) 1 cup honey
Methods: 1. Preheat oven to 200 degrees Celsius. 2. Carve the top of the pumpkin carefully and keep aside. 3. Clean the seeds out thoroughly. 4. Roughly chop up nuts and mix through honey. 5. Fill the inside of the pumpkin with the honey and nuts and place the carved out ‘lid’ of the pumpkin back on. 6. Wrap the whole pumpkin with aluminium foil and place on large baking tray. 7. Place in oven and cook at 200 degrees Celsius for 2 hours.
8. After cooking, leave aside to cool and then serve in slices with nut filling. Alternatively, you can choose to fill the pumpkin with meat mince. This will require minced lamb or beef with finely diced onion, seasoned with salt, powdered cumin and black pepper to taste. This is better served hot.
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كاۋا تولدۇرمىس ى كىرەكلىك ماترىيالالر:
قازان كاۋىسىدىن بىر تال 522 ،گىرام مېغىز (ياڭاق ،بادام ،پىستە) 1 ،پىيلە ھەسەل. تەييارالش باسقۇچى:
كاۋىنىڭ ئۇستىنى دۇگۇلەك قىلىپ ئويۇپ ئېلىۋالىمىز.ئىچىنى پاكىز ئويۇپ تازلىۋالىمىز .مېغىزنى ئۇششاق توغراپ ھەسەلگە ئارالشتۇرۇپ ،كاۋىنىڭ ئىچىنى تولدۇرىمىز .دۈگۈلەك ئويۇۋالغان قىسمىنى ئۈستىگە يېپىپ پاقىراق قەغەز بىلەن كاۋىنىڭ سىرتىنى مەھكەم ئوراپ 222 ،گرادوسدا دوخوپكادا ئىككى سائەت ئەتراپىدا پىشۇرۇمىز .بۇنى سۇۋۇغاندىن كىيىن ئىستىمال قىلساق بۇلىدۇ. كاۋىنى تولدۇرۇشنىڭ يەنە بىر خىل ئۇسۇلى :گۆش بىلەن پىيازنى ئۇششاق توغراپ ،تۇز ،قارامۇچ ،زىرە ،ئاقمۇچ قوشۇپ تەمىنى تەڭشەپ قىيما تەييارالپ كاۋىنىڭ ئىچىنى تولدۇرۇپ پىشۇرساقمۇ بۇلىدۇ .بۇنى ئىسسىق ۋاختىدا ئىستىمال قىلىمىز. 35
Atkan chay Ingredients:
2 teabags 400mL milk 1 litre boiling water 1 tbsp salt 1 tbsp cream
Methods: 1. Boil the tea until it is dark in a large teapot or saucepan over high heat.
2. Add the salt, milk and cream and mix well. 3. Keep on heat until the tea boils. 4. Serve with fresh bread and jam.
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ئەتكەن چاي كىرەكلىك ماترىيالالر: قارا چاي ،سۈت ،قايناقسۇ ،تۇز ،قايماق تەييارالش باسقۇچى:
چەينەككە ئىككى تال قارا چاي سېلىپ 1لىتىر قايناقسۇ قۇيۇپ چاينىڭ قېنىق تەمىنى چىقىرۋالىمىز 1 .ئاش قۇشۇق تۇز سېلىپ 422گىرام سۈت ۋە بىر ئاش قۇشۇق قايماق قۇيىمىز .چاينى قاينىتىپ ئىستىمال قىلىمىز.
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Yuta Ingredients:  
½ a bunch of coriander Margarine
Methods: 1. Oil a clean bench top for use as the bolaq khemir is very sticky. 2. Split the bolaq khemir into three strips on the bench, stretch and flatten. 3. Finely chop up the coriander 4. Spread margarine over the top evenly of bolaq khemir. 5. Get a third of the coriander and spread over margarine. 6. Carefully stretch the dough bit by bit until very thin and roll. 7. Once the roll is about 3-4cm thick pull of the strip. Continue doing this for the whole strip of dough. 8. Repeat step 6, 7 and 8 for each strip. 9. Oil one tier of the food steamer. 10. Hold one of the rolls upright and gently press from the top into the middle until it becomes a small round shape-yuta. Do this for all rolls. 11. Place each roll into the oiled tier and spread out evenly. If the all the yuta does not fit on one tier, you can always use another. 12. Steam for 18 minutes. 13. Serve with korma (stir-fry) of choice.
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Soukash Ingredients:
2 small tomatoes ½ onion 1 small carrot ¼ of a bunch of coriander 1 capsicum 5 cloves of garlic
200g red meat 1 turnip Meaty bones Salt
Methods: Prepare petir khemir Ingredients for Petir Khemir (see page 26) 1. Fill a pot with water and put the bones in.
2. Boil to produce a bone broth. 3. After the broth has boiled, using a tea strainer remove the thin layer of brownish-foam that has formed. This ensures the soup is clear. 4. Let the broth simmer. 5. Dice all vegetables and meat (finely chop up garlic and coriander). 6. Put the diced meat, tomato, onion and 2 cloves of garlic into the simmering pot. 7. Add 2 teaspoons of salt, mix and then turn the heat up to boil again. 8. Turn heat down to simmer and add the turnip and carrots to the pot.
9. Take out the bones if the meat on them has browned and softened. 10. Cut the petir khemir into 5-6 30cm strips and lay on bench top, well spaced out. 11. Press down and flatten using the inside of your four fingers. 12. Put capsicum into pot. 13. Drape one strip of the petir khemir over one arm. Using the hand of the same arm hold the tip of the strip. Using the thumb and the index finger of your other hand pinch and pull of a small square strip. Throw into the pot and continue doing this for the whole strip. 14. Continue until you finish all the stretched and flatted pieces of petir khemir. Using a spoon run it through the pot and check thickness. If the soup is thin you can add more petir khemir following procedure mentioned before. 15. When you are satisfied add the remaining garlic cloves and taste the soup for salt. 16. Turn off heat, add the coriander to the soup and stir well. 17. Pour into bowls and serve. 39
Yapma
Ingredients: 4kg chicken 1 ½ kg potatoes 3 capsicums 3 tomatoes 1 head of garlic 1 onion ½ bunch of spinach Ginger (4cm) 1 cup oil 1 tbsp sugar
2 tbsp tomato paste 2 tbsp black vinegar Dried chillies Salt Water 2 tsp Szechuan pepper Cinnamon sticks ¼ cup of star anise 1 tsp whole cloves
Ingredients required for Bolaq Khemir (see page 24)
Directions: 1.
Prepare the dough and leave aside (see recipe for bolaq khemir)
2.
Remove all skin and fat off the chicken and wash. Once clean cut into large pieces.
3.
Peel and wash all vegetables.
4.
Cut the potatoes into large cubes, dice the tomatoes, roughly chop up capsicums and slice the onion, ginger and garlic finely. Coarsely chop up the spinach.
5.
Heat the oil in a pot and quickly melt in sugar.
6.
Once the sugar has completely melted add the chicken and stir-fry for a minute before adding all the spices: the Szechuan pepper, small handful of cinnamon sticks, the star anise and the whole cloves.
7.
Once the chicken begins browning add a few dried chillies according to heat desired.
8.
Add the onion and garlic to the pot and continue stir-frying. Then add 2 tsp salt.
9.
When the chicken has turned a golden-brown and the onion caramelizes add the potatoes and stir-fry. Put the lid on the pot to allow the potatoes to cook through on low heat.
10. Lightly oil a clean bench top and get the dough and roll into a large ball.
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Yapma
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11. Then press down on the ball of dough until you have a shape like that of a normal pizza base and leave to rest. 12. Uncover the pot and stir-fry the potatoes again. Then stir in the tomatoes and tomato paste. 13. Continue stir-frying and add the vinegar. 14. Pour water into the pot until most of the chicken and potatoes are submerged in water and let it simmer. Add salt to taste. 15. Carefully transfer the dough base on top of the simmering stir-fry and stretch out until the top of the stir-fry is covered with the dough. 16. Cover the pot and wait for 20 minutes until the dough cooks. 17. Uncover the pot and using a spatula slowly flip the cooked dough base onto a dish. 18. Stir in the capsicum and spinach into the pot and turn off the heat. 19. Cut the dough base into large pieces on the dish and then scoop the stir-fry on top. The Yapma is enough to serve on two large dishes. 20. Serve and eat.
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Qoldama Ingredients:
200g meat 1 capsicum 2 tomatoes 5 stalks of spring onion 2 cups diced Chinese cabbage
4 cloves of garlic Ginger (3cm) Swantayza ½ cup of oil 1 tbsp cooking caramel sauce 1 tbsp tomato paste Ingredients for petir khemir (see page 26)
Methods: 1. Make the dough using the petir khemir recipe 2. Cut the dough into thin strips and roll out evenly. 3. Sprinkle the bench top or a large chopping board with flour. 4. Holding one end of the rolled out strip of dough pinch off a little bit, press it against the board and roll. The result should be a small shell-like shape which is called ‘Qoldama’. Continue this process for all the dough. 5. Carefully spread out all the Qoldama on a tray and leave to dry.
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Stir-fry Qoldama Methods: 1. Dice the meat, capsicum, tomatoes and Chinese cabbage.
2. Finely slice the ginger, garlic, spring onion and chop up the swantayza into small pieces. 3. In a pot or wok heat the oil. 4. Add the meat and stir-fry. Allow for the meat to slightly brown before adding the spring onion, garlic and teaspoon of salt; continue stir-frying. 5. Stir in the cooking caramel sauce and add the tomatoes and tomato paste; continue stir-frying. 6. Add the Chinese cabbage and stir-fry well for 2-3 minutes then add the swantayza. 7. Add another teaspoon of salt and stir-fry for another minute. 8. Add the capsicum to the stir-fry and just mix together and turn off heat. Cover the pot. 9. Fill a medium-sized pot with water, add 2 teaspoons of salt and boil. 10. Once the water has boiled add the Qoldama and close the lid of the pot. 11. When the Qoldama has boiled mix to avoid the Qoldama getting stuck at the bottom of the pot. Simmer for 4-5 minutes and taste to check if Qoldama has cooked. 12. Drain the Qoldama and rinse once in cold water. 13. Turn the heat back on to the pot containing the stir-fry and add the Qoldama to it. Mix well and serve hot. Note: Potatoes are an excellent addition to the stir-fry. Just dice 1-2 potatoes depending on size and add to the stir-fry after the tomatoes. Tip: Qoldama can be pre-prepared and frozen for quick and easy use when you’re busy. You can take it out at the time of cooking; no need to melt, and put it straight into a pot of boiling water and cook as you would pasta.
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Yiltiz say Kormisi Ingredients:
5 stalks of spring onion ½ a bunch of Chinese celery 200g meat Yiltiz say Salt
Cooking caramel sauce Tomato paste ¾ cup f oil 2 tsp gourmet stock 1 tbsp tomato paste
Methods: 1. Wash the yiltiz say and leave in a bowl with water. 2. Heat the oil in a wok. 3. Thinly slice meat and spring onions. 4. Put meat into wok and stir. 5. After the meat has browned, add spring onions. 6. Add a teaspoon of salt and continue stir frying. 7. Add gourmet stock and stir fry. 8. Add tomato paste. 9. Chop up garlic finely and add to the stir fry. 10. Coarsely chop up Chinese celery. 11. Drain the water, and add the yiltiz say to the wok. 12. Stir fry a few times, and then add Chinese celery. 13. Turn off heat and serve.
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Gush Nan Ingredients:
400g meat 4 mushrooms 2 small onions 1 ½ tsp salt 1 tsp black pepper Water
Flour 1 cup oil
Ingredients for petir khemir (see page 26)
Methods: 1. Make the petir khemir and leave aside. 2. Dice the meat and mushrooms in a mixing bowl. 3. Roll the petir khemir (dough) into 200 g balls, every two balls of dough makes one Gush Nan. 4. Sprinkle a clean bench top or a large board with flour. Roll each ball of dough in the flour and press on top of each other. 5. Leave dough to rest. 6. Chop up onions very finely and add to the mixing bowl. 7. Sprinkle a handful of water into the bowl and mix all ingredients together thoroughly. 8. Knead one ball of dough at a time into a flat circle. 9. Using a rolling pin, roll each circle evenly into a large circle that would fit the diameter of your frying pan. Sprinkle flour over and under the dough as you roll it out. 10. Roll until dough is smooth and thin, but not transparent. 1. Put a frying pan on low heat with the oil.
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Methods: 12. Tip about 2/3 of the mince on top of one layer of dough and spread out evenly, leaving 2cm around the edge to form a crust. 13. Place the other layer of dough on top and carefully stretch around the edge so that the two layers of dough touch. 14. Lightly press all over the top of the Gush Nan to avoid air bubbles when cooking. 15. Using your thumb and index finger pinch the edge of the two layers of dough and fold in on the top layer and press down. Continue this all around the edge. 16. Carefully flip over Gush Nan on to your hands and place in frying pan. 17. Once you can see the crust turn a golden-brown using a spatula flip over the Gush Nan by placing the spatula under the full length of the Gush Nan and placing you hand over the top. 18. When both sides have cooked well, the Gush Nan is ready to be served. Note: Gush Nan can be made with the filling of your choice. Essentially Gush Nan is made with a meat and onion filling, but you can add your favourite vegetables. You can replace mushrooms with a carrot, tomatoes or even capsicum. If you wish to use carrot grate it into the mince. Also, if you find making a full, round Gush Nan is difficult to cook, you can use one base and make a half Gush Nan or a semi-circle by covering half the base with mince and folding the other half over the top.
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Langman Ingredients:
Stew 200g lamb chop, cut in to cube. 1 diced onion 1 onion cut in to small cube 1 medium size potato, thinly sliced 5 long green beans, cut into about 1 inch long
1 capsicum, cut into cube 3 tomatoes, diced 3 cloves of garlic, thinly sliced 1 tbsp tomato paste salt to taste 2 teaspoon of ground cumin 1/2 cup of olive oil
Methods: 1. Heat the cooking pan with high heat. 2. Add oil in the cooking pan, heat at high heat 3. When oil is hot, add onion to the cooking pan, stir briefly 4. Right away, add lamb, stir fry often until all sides of lamb turns brown, add 1 teaspoons of salt. Add cumin. It is important to add some salt right after lamb, otherwise lamb would become less tasting. Add potato, stir fry for 2 or 3 min 5. Long green beans, cut into about 1 inch long 6. Add Capsicum 7. Add tomatoes, stir fry for 5 min or until the juice of tomato comes out nicely 8. Add water to cover all goodies, add garlic, allow it to boil for 5-10 min or so. Add salt to taste Dough preparation 1. Make the dough using the Petir Khemir recipe 2. Spray some vegetable oil on top of dough, cover the dough with plastic wrap first, then towel on top, let sit for 30 min at room temperature.
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Methods: Noodle preparation
1. Cut the dough into few pieces, roll each piece into long thin band, On top of each layer, brush with plenty of vegetable oil to keep them from sticking to each other. 2. Roll each band into long round thinner band and roll onto a plate as below. Start with inner most layer, then next outer layer. 3. Brush the top of circled dough with plenty of oil, cover with plastic wrap, keep at room temperature for 30 min. If you feel your dough is still a bit hard after 30 min, keep it a bit longer, so it is easier to stretch 4. Pull out the rolling band from one end, stretch it to even thinner onto the wooden board
5. Roll the noodle on hands, press hard on the wooden board, press it few times, press it till you see some noodle is almost broken. For boiling noodle 1. 4 cups of water 2. 3/4 to 1 teaspoon salt, or add to taste 3. Toss the stretched noodle in the pre-boiled water, make sure you stir the noodle thoroughly by chopstick or folk. This way your noodle will not stick to each other. Cover the pot, allow it to boil. Open the lid, let it continue boiling for 3 more minutes 4. Take out the noodle from the pot 5. Toss the noodle into another container with cold water to cool down the noodle a little. Depends on if the person you are serving prefers cold, warm or hot noodle, you can cool the noodle accordingly 6. Place one person portion on a plate, you need to break the noodle by hand if it is too much. Add about 1/2 cup lamb stew on top and serve. Langman needs to be served to each individual one by one.
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