Georgia Ellis
You CAN Cook
You CAN Cook
You CAN Cook Georgia Ellis
First published 2021 by Absolute Press. An imprint of Bloomsbury Publishing Plc. 50 Bedford Square, London, WC1B 3DP Associated companies throughout the world https://www.bloomsbury.com/uk/ ISBN Copyright © Georgia Ellis, 2021 Images copyright © Various photographers, 2019 The right of Georgia Ellis to be identified as the author of this work has been asserted by them in accordance with the Copyright, Designs and Patents Act 1988. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form, or by any means (electronic, mechanical, photocopying, recording or otherwise) without the prior written permission of the publisher. Bloomsbury Publishing Plc. does not have any control over, or any responsibility for, any author or third-party websites referred to in or on this book. A CIP catalogue record for this book is available from the British Library. Printed and bound in - by Publisher Senior editor Senior Production controller Art direction, Design and Illustration Food styling Prop styling This book is sold subject to the condition that it shall not, by way of trade or otherwise, be lent, hired out, or otherwise circulated without the publisher’s prior consent in any form of binding or cover other than that in which it is published and without a similar condition including this condition being imposed on the subsequent purchaser. Visit https://www.bloomsbury.com/uk/ to read more about all our books and to buy them. You will also find features, author interviews and news of any author events, and you can sign up for e-newsletters so that you’re always first to hear about our new releases. DISCLAIMER: This is produced for academic purposes only and not commercial use or distribution.
Contents Introduction
1
Why recycle?
3
How to Avoid food waste
10
Breakfast
15
Easy Lunches
50
Winter Warmers
120
Sides and Sharers
180
Introduction We want to help the planet in little ways, because more impactful ways can also impact our lifestyles in a way we can’t cope with. I noticed I had cupboards full of canned goods and long-life items going unused, whilst I bought more and more fresh goods. Not only is this wasting food, but I was wasting money too as cans as always cheap to buy. Canned goods can versatile, used in everything from pasta sauce, stews and even guacamole, each of which you can find recipes for inside. I wanted to help save the environment, however I wasn’t ready to commit to a vegan or vegetarian diet. Instead, I found little ways to cut down my carbon footprint. This initially started with using less plastic wrapped items, but led to the realisation that I was wasting a lot of food. I decided to research the impact of food waste on the environment and the results were staggering. The UK alone throws away 7.1 million tonnes of household food waste, per year. It is even more shocking that 70% of that was still edible. This gave me the idea of using up the food items I already had, as my larder was nearly bursting at its seams with cans and plastic. 1
2
Why Recycle? Recycling is vitally important today as our climate emergency is at the forefront of our minds. But we are here to simplify that. We are stripping it back, teaching you the basics of why you should recycle and what that really means. We want to educate and inform on how to help, rather than belittling and berating for what you’re not doing. We want to help any way we can. Recycling is one of the quickest and easiest steps you can take to help the planet and your carbon footprint. Recycling your tin cans saves 95% of the energy used to make cans, which translate into running a 100 watt biulb for twenty hours or listening to one full album on your ipod. We’ve broken down what happens to your recycled tin can.
3
12
Breakfast 13
Extra Fluffy Pancakes Ingredients: 1 egg 300ml milk 60g condensed milk 150g self raising flour 1 teaspoon vanilla sugar 60ml maple syrup 1 handful strawberries
Prep Time: 10 minutes Cook Time: 5 Minutes
Serves 3
1. In a large jug mix the milk, condesned milk, egg and vanilla sugar. Gradually add the flour mixing to make sure it is a smooth and lump free mixture. 2. Heat and grease a small non stick round pan. Add 1/ cup of the mixture and cook on medium heat for 1-2 minutes or until there are small bubbles forming on the top. Flip the pancake and cook for another 2 minutes until nice and golden brown. 3. Repeat the process until all the mixture is finished making sure to oil the pan in between making each pancake. 4. Stack the pancakes and drizzle with maple syrup. Decorate with strawberries.
6
Winter Warmers
autumn soup Ingredients: 1 leek chopped quite small 2 carrots chopped quite small 1 garlic clove, finely chopped 1 potato chopped quite small 1 tbsp finely chopped fresh rosemary ½ tsp sugar 410g can chickpea, drained and rinsed 3 tbsp chopped fresh parsley 2 x 400g cans chopped Italian tomato 425ml/ž pint vegetable stock
Prep Time: 10-15 minutes Cook Time: 15-20 Minutes
Serves 4
1. Put the vegetables into a large saucepan with the garlic, rosemary, stock and sugar. Season well, stir, bring to a simmer and cover. Cook gently for 15 minutes or until the vegetables are just tender. 2. Whizz the tomatoes in a food processor or blender until smooth, then tip into the vegetables with the chickpeas and parsley. Gently heat through, stirring now and then. 4. Serve when piping hot.
10
SPicy Chipotle Lentil Curry Serves Ingredients: 190g rice 190g uncooked lentils 94g 115g finely diced onions 2-3 garlic cloves minced 2 tsp curry powder 1 tsp cumin 1/2 tsp coriander ground 1/2 tsp salt 1/4 tsp pepper 160ml coconut milk 120ml vegetable broth 1 tbsp mashed chipotle pepper in adobo remove seeds first
Prep Time: 10 minutes Cook Time: 25 Minutes
2
1.Cook rice & lentils for 15 minutes. 2. SautĂŠ onions until soft. Add garlic and cook for 1 minute or so. 3.Add in the seasonings and mix around to coat the onions evenly. 4. Pour in the remaining ingredients. Mix, add in the cooked lentils and mix again. Bring to a simmer. 5. Simmer 5 minutes or so until it has thicken up and the lentils have absorbed most of the liquid. 6. Serve as desired.
12
Sides and Sharers
Pineapple guacamole Ingredients: 4 avocados, pitted Juice of 1 lime 1 can of pineapple slices, chopped 1/4 Chopped red onion 1 jalapeĂąo, minced 1 clove garlic, minced kosher salt Cilantro, for garnish
Prep Time: 10 minutes
Serves 4
1. In a large bowl, mash avocados until smooth and slightly chunky. 2.Stir in lime juice, pineapple, red onion, jalapeĂąo, and garlic and season with salt. 3. Top with cilantro and serve.
16
Take a look in the larder at those canned foods waiting for their day and make today the day. You CAN Cook is a fresh take on eating well for yourself and the environment without all the complicated ingredients. With simple but healthy recipes, there’s no need to compromise on flavour or taste with recipes like Pineapple Guacamole and Autumn Soup. Not only can you discover exciting recipes, You CAN Cook offers an insight into helping the environment in your own little ways. With educational diagrams, you can learn just what happens to your leftover cans when you’ve recycled them, or you can use our tips and tricks on how to use them around the house!
R.R.P. £20