Multicultural Cook Book by Cardiff Metropolitan University

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SOMALI BANGLADESHI SUDANESE GUJARATI SOUTH ASIAN

Multicultural

COOK BOOK

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CONTENTS INTRODUCTION HEALTHY EATING BENEFITS TO THE FAMILY & THE COMMUNITY

3 4 5

SOMALI CUISINE

SOMALI CHICKEN SUQUR CHAPATTI FISH BIRYANI SHIGNII MIXED SALAD

8 9 10 11 12

BANGLADESHI CUISINE

BENGALI ROAST CHICKEN WITH ROASTED VEGETABLES ROASTED VEGETABLES LAMB BIRYANI FISH BHUNA MUGLI PARATHA

16 17 18 19 20

SUDANESE CUISINE

ASEEDA KISRA TOMATO & YOGURT SAUCE LAMB KOFTA BABAGHANOUJ MAHSHI CRÈME CARAMELA SUDANESE STUFFED CHICKEN CUCUMBER SALAD

24 25 26 27 28 29 30 31 32

GUJARATI CUISINE

SAMOSA CORIANDER CHUTNEY SAMBHAR KHADI PILAU ROTLI UNDIYU MUTHIA DOKRA

36 37 38 39 40 41 42 43 44

SOUTH ASIAN CUISINE

CHICKEN KOFTA CURRY TARKA DHAAL FISH CHUTNEY

48 49 50

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MULTICULTURAL HEALTHY RECIPE PROJECT INTRODUCTION 3

This project is collaboration between Cardiff Metropolitan University and the Communities First, Ethnic Minority Programme and its aim is to look at different cultural recipes and to recommend how they could be made healthier. The overwhelming focus for this project was to focus on how the cultural food of diverse communities could be adapted to retain the taste and flavor whilst taking on some healthier substitute ingredients. As you will see from the recipes contained within the book the groups represented are Somali, Sudanese, Gujarati, Bangladesh and the wider South Asian community. Cardiff has a extensive representation of these communities and their food makes a strong contribution to the cosmopolitan melting pot. What I hope you notice from all of the recipes included is that there is a definite emphasis on obtaining a balanced diet whilst cutting down particularly on the use of salt and oil and the increased inclusion of vegetables. For me personally this has been a great opportunity to meet a wide range of people and sample some fantastic food and flavours which I hope you will enjoy cooking using the recipes included. Throughout this project the focus on Healthy Eating has been at the forefront of the sessions and I believe that the students have all enjoyed the weeks where we have adapted their recipes and introduced new ones. Without the commitment, desire and frankness of the students on these courses this project would not have been successful or so enjoyable for all concerned, so a big thank you to all. It would also not have been possible without the continued support of the Widening Access team at Cardiff Met who made this project a reality. It is hoped that the legacy from this project will be to increase the awareness of Healthy Eating amongst the communities focused on and that they will continue to introduce these changes in their daily family lives and that some will chose to follow their ambitions and start further educational courses. One thing to remember is that if you add variety by changing what you usually eat, you'll also get lots of opportunity to experiment and that Healthy Eating can be tasty, exciting and exotic. Lisa Wright Senior Lecturer Cardiff School of Management Department Tourism, Hospitality & Events

The Multi cultural cook book project had a major benefit in that it attracted a diverse number of participants from all different cultures. Whatever the motivation for embarking on this course each individual met the challenge with enthusiasm, motivation, pride in their culture and most importantly an open mind to changing eating habits. The course ran in partnership with Ethnic Minorities Communities First Team across several locations throughout Cardiff . Through a series of fun and (deleted as) interactive sessions the groups have managed to produce this healthy eating recipes book. The project equipped all learners with new skills to educate their families and their individual community about healthier eating. On behalf of Cardiff Metropolitan University I would like to thank all those who took part and project partners with all their efforts in sustaining this project. Dina Khalidi Widening Access Cardiff Metropolitan University

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HEALTHY EATING MULTICULTURAL HEALTHY RECIPE PROJECT 4

Use the eatwell plate to help you get the balance right. It shows how much of what you eat should come from each food group Bread, rice, potatoes, pasta

Fruit and vegetables

and other starchy foods

Milk and dairy foods

Meat, fish, eggs, beans Foods and drinks high in fat and/or sugar

and other non-dairy sources of protein

D Eating a healthy, balanced diet is an important part of maintaining good health and can help you feel at your best. In order to get this balance, you should eat a wide range of foods to ensure that your body is receiving all the nutrients it needs.

Eat less salt, as a high salt intake can contribute to health problems such as high blood pressure. Ideally we shouldn’t be adding salt to food as it is often within the foods that we purchase.

The Eatwell plate is a pictorial image, showing the proportions of food we should be eating from each food group.

Get active and be a healthy weight. Diet and physical activity go hand in hand and by being a healthy weight we reduce the risk of poor health in the future.

We should be aiming to eat 2 portions of fish per week, one of which should be oily, as fish is high in protein, vitamins and minerals

Don’t skip breakfast as it is part of a healthy balanced diet and in some cases can help control weight. Breakfast cereals can also provide vitamins and minerals

Don’t get thirsty, as we need approximately 1.2 litres of fluid per day. All non-alcoholic fluid will contribute, but we should be aiming to drink more water.

In order to make things easier below are some practical healthy eating tips: 1)

Base your meals on starchy carbohydrates; these include bread, pasta, potatoes, rice, couscous, chapatti, pita bread and breakfast cereals. Choose wholemeal varieties where possible as these contain more fibre and will fill you up. Eat a minimum of 5 portions of fruit and vegetables per day, in order to get the vitamins and minerals our body requires. Cut down on foods high in fat and sugar. These foods have no benefit to your health and can often contribute to poor health. In particular Saturated fat, this type of fat is known to raise cholesterol levels within our body. Examples of these foods are butter, oils, ghee, cakes, pastries, biscuits, processed meats, some microwave meals. chocolates and puddings.

For further information on Healthy Eating visit NHS Choices: www.nhs.uk

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MULTICULTURAL HEALTHY RECIPE PROJECT BENEFITS TO THE FAMILY & THE COMMUNITY 5

RACE, ETHNICITY AND HEALTH

(1)

The causes for health inequalities experienced by ethnic minority individuals and communities are complex and subject of much research; however there is evidence of a relationship between factors such as:

Parliamentary Office of Science and Technology- Postnote- January 2007. Number 275

(2)

Culturally responsive JSNAs: a review of race equality and Joint Strategic Needs Assessment practice. Local Government and Development, November 2010

(3)

The Health of Minority Ethnic Groups – Health Survey for England and Wales 2004 Ethnic minority communities in Cardiff

•

poor cultural awareness amongst health care staff or culturally biased health services

•

poor awareness of and take-up of available health care

•

differences in culture and lifestyle which can have negative impacts on well-being

•

biological susceptibility.

Evidence shows that health is mainly shaped by the social circumstances in which people are born, grow and live. Ethnicity also reflects and influences these social circumstances. When it comes to service access evidence again shows that people from ethnic minority backgrounds, especially patients with low English language skills, are more likely to receive poorer services and experience adverse events in their journey through the health system. There is also evidence that biological factors associated with ethnicity can play a part in the prevalence of particular health conditions, for example, Diabetes among South Asian men. (1) Large-scale surveys like the Health Survey for England and Wales show that ethnic minority groups are more likely to experience the adverse effects of ill-health than their ‘white’ British counterparts. There is some variation in the impact of some illnesses and diseases by ethnicity and on other causes such as socio- economic factors (2) Similarly, some BME groups experience worse health than others. Surveys commonly show that Pakistani, Bangladeshi and Black-Caribbean people experience the poorest health. Also patterns of ill-health vary (for example, some communities are up to 6 times more likely to develop Type 2 Diabetes than the White population and similarly there are higher rates of cardio-vascular diseases and Diabetes among some ethnic minority groups (3).

On a local level, Cardiff has the highest proportion of people from non-white ethnic groups in Wales at 8.2% of the population. Recent statistics suggest that it now stands at over 10%. Historically the majority of these communities have resided in the Butetown, Riverside and Grangetown (South Cardiff) wards of the city however recent dispersals of displaced people, the arrival of economic migrants from new European countries and internal migration have seen substantial growth of ethnic minority communities living in other areas of the city. However the majority still live in areas identified as socially disadvantaged.

COMMUNITIES FIRST, ETHNIC MINORITY COMMUNITIES PROGRAMME. Based on the Welsh Index of Multiple Deprivation (WIMD), Communities First is a Welsh Assembly Government programme, which aims to improve ‘the living conditions and prospects for people in the most disadvantaged communities across Wales. The EMC team’s work is focussed on working with ethnic minority communities throughout the city. •

Improving health and wellbeing

•

Improving prospects

•

Involving local people

•

Directing (new and existing) resources and services to those most in need

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Somali Cuisine

Somali meals are meat driven, vegetarianism is relatively rare. Goat, beef, lamb and sometimes chicken is fried in ghee, or grilled or broiled. It is spiced with turmeric, coriander, cumin and curry and eaten with basmati rice for lunch, dinner and sometimes breakfast. Vegetables appear to largely be side dishes, and often are woven into a meat dish, such as combining potatoes, carrots and peas with meat and making a stew. Green peppers, spinach and garlic were also noted as the types of vegetables most commonly eaten. Bananas, dates, apples, oranges, pears and grapes are among some of the more popular fruits (a raw, sliced banana is often eaten with rice). But in Somalia, Somalis had a much larger selection of fruits - like mango and guava - from which they would make fresh juice. Somali stores, therefore, carry among the widest selection of fruit juices, both Kern1s juices as well as imports from India and Canada. And there is also a selection of instant juice: frozen or available as a powder. Other common foods include a type of homemade bread called anjara (it looks like a large, spongy pancake); black tea sweetened with milk and sugar; and sambusas, which are deep-fried triangular-shaped dumplings usually filled with meat or vegetables.

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SOMALI CUISINE MULTICULTURAL HEALTHY RECIPE PROJECT 8

SOMALI CHICKEN SUQUR Ingredients 500g Diced Chicken 2 large onions (chopped) 1 Green Pepper (chopped) 3 Garlic Cloves (crushed) Bunch Coriander (finely chopped) 3 Tomatoes (chopped) 1 tablespoon olive oil 1 teaspoon cumin 1 cup vegetable stock

Method 1.

Heat the oil in a saucepan and add the finely chopped onions and sautĂŠ until lightly browned

Add the diced chicken and brown.

Blend together the green pepper, tomato, garlic & coriander and add to the chicken & onions.

Cook on a low heat for 10 minutes and then add in the cumin and vegetable stock.

Simmer for approximately 10 minutes and serve immediately.

This dish is excellent served with either, chapatti, basmati rice or salad.

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MULTICULTURAL HEALTHY RECIPE PROJECT SOMALI CUISINE 9

CHAPATTI Ingredients 1 cup plain wholemeal flour 1 cup plain flour Pinch salt Cup of water 1 teaspoon vegetable oil

Method 1.

Sieve the flour into a bowl and add the salt and enough water to form a dough.

Knead the dough until all of the ingredients are combined and then split into fist sized balls.

Flour a board and roll the ball of dough into a thin rectangle.

Fold the rectangle into quarters and allow to rest for 10 minutes.

Roll out the folded dough until flat and thin

Lightly oil a pan and place on a high heat

Place the chapatti in the pan and cook for approximately 2 minutes on each side continually turning until lightly browned.

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SOMALI CUISINE MULTICULTURAL HEALTHY RECIPE PROJECT 10

FISH BIRYANI

Method 1.

Heat the oil in a heavy bottomed pan and add the chopped onion & green pepper and sautĂŠ until lightly browned and then add in the bay leaves & cloves.

Bring a pan of salted (pinch) water to the boil and add the rice. Boil until slightly softened and then drain.

Blend coriander, tomato, cardamom and garlic together until smooth.

Remove the bay leaves and cloves from the onion and add the tomato and coriander mixture into it.

Wash the fish and dice it before adding it into the pan, sautĂŠ gently for a minute before adding in the fish stock and simmering for 5 minutes.

Heat a frying pan with a teaspoon of oil until very hot and very quickly fry the sliced onion and sliced red pepper until crisp

Place the drained rice onto the top of the fish mixture. Into the rice gently swirl the yellow food colouring and then top it with the sliced onion, red pepper and sultanas.

Cover and place in a preheated oven gas mark 4 for 20 minutes (until the rice is fully cooked)

Remove from the oven and serve with a mixed salad and Shignii.

Ingredients 4 Fish Fillets (Salmon/Cod/Halibut) 2 cups brown/white basmati rice (washed) 1 large onion (chopped) 1 small onion (sliced) 5 cloves garlic 1 green pepper (chopped) 1 red pepper (sliced) 3 large tomatoes Bunch of fresh coriander Pinch of salt 2 tablespoons of vegetable oil 4 cups fish stock 5 Cardamom pods 5 cloves 5 bay leaves 1 green chilli cup sultanas teaspoon yellow food colouring

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MULTICULTURAL HEALTHY RECIPE PROJECT SOMALI CUISINE 11

SHIGNII Ingredients Bunch of coriander 1 Hot green chilli 1 clove garlic 1 tomato lime

Method 1.

Place the coriander, green chilli, garlic & tomato into a food processor and blend until smooth

Pour into a small bowl and garnish with a squeeze of lime juice

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SOMALI CUISINE MULTICULTURAL HEALTHY RECIPE PROJECT 12

MIXED SALAD Ingredients Iceberg Lettuce (finely sliced) Cucumber (finely sliced) 2 large tomatoes (sliced) 1 carrot (grated) 1 small red onion (finely sliced) lemon (juice)

Method 1.

Arrange all of the ingredients on a plate and finish with a squeeze of lemon juice.

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MULTICULTURAL HEALTHY RECIPE PROJECT SOMALI CUISINE

Bangladeshi Cuisine Bangladeshi cuisine is a generic terminology to refer to the cooking-style and trend now prevalent in Bangladesh. However, there are several regional variations, in terms of dishes. The main differences are as follows: South - Barisal Division, Chittagong Division and Khulna Division, being close to the sea, tend to have a larger use of sea fish in their cuisines in addition to coconut. Shutki, which is an especially treated dry fish, is extremely popular in these areas. Dhaka/Central - Dishes involving fried rice and a lot of meat are usually legacies of Dhaka's past as the capital of Bengali empires. Much of this is still visible in the old city, where dishes like biriani, Mughlai porota and bakhorkhani are made by speciality stores, many of which have existed for over a century. West and North-west - Vegetable curries heavily occupy the main eating in these areas. Also, spices are more commonly, and more heavily, used. River fishes (sweet water fish) are common in the dishes. North-east - Large number of lakes around the Sylhet Division encourages greater use of lake fish in the cuisine. Because of proximity to the hills in Assam, several fruits and pickles that are otherwise absent in rest of the country, such as shatkora are used in cooking and serving, producing a distinct nature to the dining menu here.

Staple ingredients and spices The staples of Bangladeshi cuisine are rice, atta (a special type of whole wheat flour), and at least five dozen varieties of pulses, the most important of which are chana (bengal gram), tur (pigeon pea or red gram), urod (black gram), and mung (green gram). Pulses are used almost exclusively in the form of dal, except chana, which is often cooked whole for breakfast and is processed into flour (beshon). However, unlike neighbouring Indian food that includes types of rice and bread, the main source of carbohydrates in a "regular" Bangladeshi meal is plain white rice. Different kinds of fried rice, in the forms of pulao and biriyani are eaten mainly on special occasions and at parties. Bangladeshi food varies between very 'sweet' and mild-to extremely spicy, many tourists even from other South East Asian and Subcontinental countries find the food spicy. It resembles North East Indian and South East Asian food more closely than that of any other part of the Subcontinent, most likely due to geographic and cultural proximity. The most important flavours in Bangladeshi cuisine are garlic, ginger, lime, coriander, cumin, turmeric and chilli. In sweet dishes, cardamom and cinnamon are amongst the natural flavours

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BANGLADESHI CUISINE MULTICULTURAL HEALTHY RECIPE PROJECT 16

BENGALI ROAST CHICKEN WITH ROASTED VEGETABLES Ingredients

Method

1.5kg Chicken 1 teaspoon (tsp) chilli powder 1 tsp garam masalla 1 tsp cumin 1 tsp geera 1 tsp ground coriander 1 tsp kashmiri masala tsp salt 1tsp oil 2 cups low fat natural yoghurt 3 cloves garlic (crushed) 5cms of fresh ginger (finely chopped) lemon (juice)

Carefully wash the chicken and cut into 8 pieces and remove the skin.

Mix together all of the spices, garlic, ginger, salt, lemon juice & yoghurt in a large bowl and add in the chicken pieces to marinade for 1 hour.

Place the marinated chicken on a lightly oiled baking tray & place in a preheated oven (180 C/gas mark 7)

Cook for 30 minutes then turn once and cook for a further 20 minutes

Check that the chicken is fully cooked, remove from the oven and rest for 10 minutes before serving with the roasted vegetables.

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MULTICULTURAL HEALTHY RECIPE PROJECT BANGLADESHI CUISINE 17

ROASTED VEGETABLES Ingredients 4 Green chillies 2 Red chillies 2 Green peppers (quartered) 2 Yellow peppers (quartered) 2 Red peppers (quartered) 6 Tomatoes (halved) 2tsp garam masala 2tsp kashmiri masala tsp salt tsp ground white pepper 1tsp oil

Method 1.

Mix all of the chopped vegetables in a bowl and stir in the spices.

Place the seasoned vegetables on an oiled baking tray and put into a pre heated oven (180 C/gas mark 7) and cook for 45 minutes turning once and serve on a heated plate.

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BANGLADESHI CUISINE MULTICULTURAL HEALTHY RECIPE PROJECT 18

LAMB BIRYANI Ingredients 1kg diced lamb shoulder 3 large onions (chopped) 1 small onion (sliced) 4 cloves garlic (crushed) 10cms of fresh ginger (minced) 2tsp ground cinnamon 1tsp ginger powder 2tsp ground coriander 2tsp garam masala 5 cups basmati rice (white/ brown) 1tsp vegetable oil

Method 1.

Brown the chopped onions in a lightly oiled pan and add in the crushed garlic and minced ginger.

Add in the spices (cinnamon, ginger, coriander & garam masala) and sweat over a low heat for 2 minutes.

Wash and dry the lamb and add into the pan, turn the heat up and brown on all sides.

Wash the basmati rice and pour into the pan containing the meat & spices, cover with water and bring to the boil & then simmer until the rice is cooked. (stir frequently and do not allow to dry out, add mor water if necessary)

Heat an oiled pan to high & fry the sliced onions until crisp.

Season the lamb to taste and serve topped with the crisp onions.

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MULTICULTURAL HEALTHY RECIPE PROJECT BANGLADESHI CUISINE 19

FISH BHUNA Ingredients 500g White Fish 3 Onions (sliced) 2tsp Chilli Powder 1tsp Tumeric 2 Green Peppers 1 tin chopped tomatoes 2 tsp vegetable oil Small bunch fresh coriander Salt & black pepper to season

Method 1.

Heat 1 tsp oil in a pan and add in the sliced onions & sautĂŠ until lightly browned then add in the sliced green peppers and cook until soft.

Add in 1tsp of chilli powder, cook for a further minute before adding in the chopped tomatoes and simmering for 10 minutes. Season to taste.

Mix together the remaining chilli powder, tumeric and a pinch of salt and rub this mixture onto the fish.

Heat the remaining oil in another pan and sear the fish on both sides until brown.

Once the sauce is cooked add in the fish, warm through and serve, garnished with chopped coriander.

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BANGLADESHI CUISINE MULTICULTURAL HEALTHY RECIPE PROJECT 20

MUGLI PARATHA Ingredients 2 Cups wholemeal flour 1tsp vegetable oil Pinch of salt Water to bind (approx cup) Filling 2 eggs 1 onion (finely chopped) 1 green pepper (finely chopped) Small bunch fresh coriander (finely chopped)

Method 1.

Place the flour & salt in a mixing bowl and slowly add the water until a smooth dough is formed.

Knead the dough then split into small balls and roll each one out into circles (makes approx 12 discs)

In another bowl, beat together the eggs, chopped onion, pepper & coriander.

Lay 1 dough disc on the surface, spoon in some of the egg mixture into the centre and top with another disc and press together at the sides.

Heat a non stick pan/griddle on high heat and dry fry on both sides until golden brown

Cut the cooked bread intoâ&#x20AC;&#x2122;s and serve as an accompaniment.

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SUDANESE CUISINE Sudanese cuisine is varied by region, and greatly affected by the cross-cultural influences upon Sudan throughout history. In addition to the influences of the indigenous African peoples, the cuisine was influenced by Arab traders and settlers during the Ottoman Empire, who introduced spices such as red pepper and garlic, as well as Levantine dishes, Egyptian, Yemeni, Indian and Ethiopian Cuisines in the Eastern part. A wide variety of stews exist in Sudan, often paired with a staple bread or porridge. Further south, fish dishes become popular. Sudanese food in the north is simpler, whereas foods further south reflect the influence of surrounding areas, such as the Yemeni influenced mokhbaza (banana paste) of eastern Sudan. Cuisine of Sudan is a fine combination of vegetarian dishes along with meat and fish. The Sudanese cuisine features the use of basic foodstuffs. The cuisine of Sudan is simple yet very sumptuous.

Ingredients used in Cuisine of Sudan The local markets are in the country are replete good stocks of food, vegetables and spices. The markets also have good stock of meat and poultry. Chicken and beef are available in most of the towns and cities in the country. Fresh fish is available in towns of Omdurman and Khartoum. The fishes are brought directly from Nile and are sold in the local markets. Chicken in Sudan is usually eaten as stew. Beef is used for making kebabs, that is skewered and cooked in a charcoal oven Fish is fried until crisp and accompanied with red peppers. Bread- The 2 types of bread are available in the country. ‘Kisra’ is an unleavened thin type of maize flour bread. Another type of bread is ‘gurrasa’, which is thick and is added as a base for vegetable and meat stew. Different types of vegetables are available in the markets like potatoes, beans, lettuce, green bananas to name a few. Vegetable are fried, stewed or made into gravy. Salads are also common in the country. Desserts are also very popular in Sudan. The favourite country dessert is zabadi. This is a yoghurt dessert with a dash of thick syrup. Another favourite dessert is hoshab that is eaten cold. A mixture of raisins and fids are added to chopped bananas and is sweet tasting. Drinks: Tea is the popular drink in the country of Sudan. Locally known as ‘shai’, tea is offered in glasses and has used flavourings. Cinnamon tea is very common in the country.

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SUDANESE CUISINE MULTICULTURAL HEALTHY RECIPE PROJECT 24

ASEEDA Ingredients 4 Cups Sorgram flour 2 litres water Pinch of salt

Method 1.

Place a pan on the heat and bring the 2 litres of water to the boil

Add in the sorgram flour and salt and stir continually until firm.

Place into bowls and cool before turning out onto a serving dish.

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MULTICULTURAL HEALTHY RECIPE PROJECT SUDANESE CUISINE 25

KISRA Ingredients 2 Cups flour 2 Cups water (approx) Pich of salt

Method 1.

Place the 2 cups of flour and salt into a bowl & add enough water to make a smooth batter, whisking continually.

Heat a griddle pan until smoking hot and sprinkle with water.

Pour a small amount of batter into the centre of the pan and spread thinly, cook for 30 seconds before turning and then 30 seconds on that side before placing on a serving dish.

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SUDANESE CUISINE MULTICULTURAL HEALTHY RECIPE PROJECT 26

TOMATO & YOGHURT SAUCE Ingredients 1 Onion (chopped) 1 tin chopped tomatoes 500ml low fat natural yoghurt 1 tablespoon (tbs) peanut butter 2 tbs red lentils 1 tbs dried okra powder 1tbs whole-wheat flour.

Method 4.

Heat a teaspoon of oil in a pan and sautĂŠ the chopped onion until lightly browned.

Place the chopped tomatoes into a blender and add in the onion and blend until a smooth paste forms and place it back in the saucepan.

Into the blender place the yoghurt, red lentils, peanut butter and flour and again blend to a paste.

Add the yoghurt mixture into the tomatoes stirring constantly and add seasoning to taste.

Bring to the boil and simmer over a low heat for 5 minutes, add in the dried okra and simmer for a further 5 minutes.

Serve with either Aseeda or Kisra. before placing on a serving dish.

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MULTICULTURAL HEALTHY RECIPE PROJECT SUDANESE CUISINE 27

LAMB KOFTA Ingredients 1kg lamb mince 2 onions 1 cup breadcrumbs Bunch fresh parsley Pinch of salt 1 tsp pepper

Method 1.

Pre heat the oven to 180째C /gas mark 6.

Put all of the ingredients into a blender and pulse until smooth.

Split into golf sized balls and roll lengthways to about 10cms.

Oil a baking tray and cook in the oven for approximately 40 minutes turning once.

Serve with a green salad and babaghanouj

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SUDANESE CUISINE MULTICULTURAL HEALTHY RECIPE PROJECT 28

BABAGHANOUJ Ingredients 2 Aubergines 1 Lemon (juice) 2 tbs peanut butter

Â˝ Cup natural low fat yoghurt 2 cloves garlic Small bunch parsley

Method 1.

Pre heat the oven to 180Â°C /gas mark 6.

Wash the aubergine and place onto an oiled baking tray in the oven and bake until soft.

Once it is cooked take out of the oven & allow to cool before stripping the skin off.

Place the yoghurt, peanut butter, juice of 1 lemon, garlic & aubergines to gether in a blender with a pinch of salt and blend until smooth.

Spoon into a bowl and garnish with some chopped parsley & serve.

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MULTICULTURAL HEALTHY RECIPE PROJECT SUDANESE CUISINE 29

MAHSHI

Wash the vegetables thoroughly and dry

To make the stuffing mix together the vegetable innards, the rice, lamb mince, 2 crushed cloves garlic, coriander, parsley, ground cinnamon, a little olive oil and season with salt & pepper.

Ingredients 500g minced lamb 2 Yellow Peppers 2 Red Peppers 2 Courgettes 2 Small Aubergines 2 large tomatoes (sliced) 3 cups aborrio rice 1 bunch fresh coriander 1 bunch fresh flat leafed parsley 3 cloves garlic

½ Onion 1 lemon (juice of) 1 tbs tomato paste 1 tsp ground coriander 1 tsp ground cinnamon

½ tsp ground black pepper ½ tsp salt 1tsp olive oil

Method 1.

Carefully cut the tops from the peppers and remove the seeds.

Stuff the vegetables up to ¾ full (do not fill to the brim as the mixture will expand when cooking and leak out).

Lightly oil the base of a large casse role or saucepan, then place the sliced tomatoes at the bottom of the pot.

Carefully place the stuffed vegetables into the pan so that they fit snugly together.

In a blender combine the onion, 1 clove garlic, ground coriander and lemon juice together.

10. To prepare the sauce, heat 1 litre water in a separate pot and add in the tomato paste and when combined add in the onion mixture, bring it to the boil, and season with salt and pepper 11. Pour the sauce into the pot to cover the vegetables.

12. Cover the vegetables with a plate or something similar to hold them down Hollow out the courgettes carefully lightly to keep them in place while using a teaspoon scoop or apple cooking so the stuffing doesn't run corer leaving about a 2cm thick shell out. all around. Place the scooped out innards into a separate bowl 13. Put the pot to cook on high heat and bring it to the boil and then turn it Again cut the top from the aubergine down to gently simmer for an hour. and scoop out the insides, again leaving about a 2cm thick shell all around and placing the innards into the separate bowl.

14. Uncover and simmer to thicken sauce if needed towards the end of the cooking time and serve hot.

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SUDANESE CUISINE MULTICULTURAL HEALTHY RECIPE PROJECT 30

CRĂ&#x2C6;ME CARAMELA Ingredients

Method

8 eggs 1 litre milk 1 tablespoon (tbs) butter 1 tbs vanilla extract 1/2 cup brown sugar

Beat eggs and milk until mixture is frothy

Melt the butter over a low heat and add to the egg mixture along with the vanilla extract.

In another pan melt the sugar and heat until it turns into caramel (warning this mixture is very hot and will burn if it comes into contact with skin)

Pour this caramel into a 7â&#x20AC;? solid bottomed cake tin and rotate the pan to spread caramel all around the sides

Beat the egg mixture again.

Pour it quickly into the cake tin on top of the caramel.

Cover the tin tightly with aluminium foil which has been well greased on the under side

Place the tin in a larger pan half filled with water and bake on high heat in the oven for 30 minutes.

Remove cover and test with a silver knife (when it comes out clean, custard is done).

10. Chill until thoroughly cold. 11. Turn the caramela out onto a 10 to 12-inch platter and serve. .

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MULTICULTURAL HEALTHY RECIPE PROJECT SUDANESE CUISINE 31

SUDANESE STUFFED CHICKEN

Finely chop the peppers, onion and fresh coriander & mix together with the cooked rice. Add a pinch of salt & pepper.

Gently toast the pine nuts and set aside to cool.

In a large bowl mix the pine nuts & sultanas into the rice mixture. Place half in an oven proof bowl and cover. (you will need to reheat this before serving)

Remove the chicken from the oven and put the other half of the rice into the bird’s cavity and place back in the oven for 35 minutes or until the bird is completely cooked and the juices run clear.

Take the chicken out of the oven, cover and allow to rest for 10 minutes.

In the meantime take a large serving plate & cover with the extra rice leaving a gap in the middle on which to place the stuffed chicken.

Ingredients 1 Whole Chicken (cooking times vary depending upon the weight of bird) 2 tsp paprika 1tsp cumin seeds

½ tsp ground black pepper 1tsp garam masala 1 bunch fresh coriander 6 cups cooked Basmati Rice (white or brown) 1 red pepper 1 red onion 1 yellow pepper 2 tsp olive oil 1 cup pine nuts 1 cup sultanas

Method 1.

Heat oven to 200°C Gas Mark 7

Mix together the cumin seeds, paprika, garam masala, salt & pepper with the oil and then spread the paste onto the outside of the chicken and place into a hot oven on a high heat for 30 minutes breast side down then turn and reduce heat to 180°c for a further 40 minutes.

Bring a pan of water to the boil and add the rice and cook until soft.

10. Garnish with fresh coriander & serve immediately with cucumber salad.

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SUDANESE CUISINE MULTICULTURAL HEALTHY RECIPE PROJECT 32

CUCUMBER SALAD Ingredients 1 whole cucumber finely chopped 1 carrot grated 2 cups natural low fat yoghurt 3 cloves garlic (grated) Pinch salt & black pepper. Fresh coriander to garnish

Method 1.

In a bowl mix together the cucumber, carrot, garlic and salt & pepper

Into the bowl slowly add the yoghurt mixing gently.

Once the ingredients are all mixed together transfer to a serving dish & garnish with fresh coriander.

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GUJARATI CUISINE The Gujarati people live in the western part of the Indian subcontinent, in the state of Gujarat and they have rich cultural heritage. One of their specialties is their cuisine which is in many ways unique from other culinary traditions of India. It is one of the few cultures where the majority of people are vegetarians. This vegetarianism may have originally sprung from the influences of Jain vegetarianism and traditional Hinduism. Gujarati cuisine is a blend of exquisite flavours and textures. A wide range of foods are cooked in Gujarati homes, and a variety of typical traditional recipes come from different regions of Gujarat. Gujarati cuisine varies widely in flavor and heat, depending on a given family's tastes as well as the region of Gujarat they are from. North Gujarat, Kathiawad, Kachchh, and Surti Gujarati are the four major regions of Gujarat that all bring their own style to Gujarati food. Many Gujarati dishes are distinctively sweet, salty, and spicy at the same time.

Gujaratis will often refer to Dal-Bhat-RotliShaak as their standard, no-frills, everyday fare, which is a combination of rice, lentil soup, bread & vegetable curry. For special occasions, this basic quartet is supplemented with additional shaak(a dish made up of different combinations of vegetables and spices, which may be stir fried, spicy or sweet), sweet dishes, and side dishes. A festive Gujarati thali (meal consisting of several meat & vegetable dishes with rice & bread) can easily contain a dozen or more separate items. There is also an established combinations of spices, thought to facilitate digestion, that are used with different foods. With so much variety in vegetarian food, cookbook writer Madhur Jaffrey has termed Gujarati cuisine as "the haute cuisine of vegetarianism" in 'Flavours of India', one of her TV shows about Indian food. Yet, Gujarati food remains relatively unknown outside Gujarat, despite Gujaratis being one of the early Indian communities who have ventured out to different parts of the world for multiple reasonsuntry.

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GUJARATI CUISINE MULTICULTURAL HEALTHY RECIPE PROJECT 36

SAMOSA

For Stuffing : 5. Finely chop the potatoes & carrots 6.

Heat 1/2tsp vegetable oil in a pan and add in the cumin seeds & chillies & stir for a moment before adding in the carrots & potatoes.

After approximately 2 minutes add in the ginger, coriander, tumeric & cumin powder and mix well. Finally add in the peas and cook through.

Add in a pinch of salt to taste and finish with a handful of fresh chopped coriander leaves.

Ingredients 1 cup plain flour Squeeze lemon juice 1tbsp oil Little salt Water to Knead dough For Stuffing: 3-Potatoes 6 carrots 1/2 cup Green Peas 3Green Chillies (finely chopped) 1/2tsp Ginger (crushed) 1/2tsp coriander powder 1/2tsp tumeric Bunch fresh coriander (finely chopped) 1/2 tsp cumin seeds Salt to taste

Method

(top tip: in a small bowl mix together a little flour & water to act as a ‘glue’ for the samosa)

To Assemble: 9. Make small balls of dough and roll it into a 4"-5" diameter circle. 10. Cut the circle into half so that you are left with two semi-circles.

Heat the oven to 200°C

11. Now take one semi circle and fold it like a cone sealing it with the flour and water paste (‘glue’).

Dough: 1. In a bowl mix together the flour, salt & oil

12. Place a spoon of filling in the cone and seal the third side using the ‘glue’ you should now have a triangle.

Add a little water at a time, ensuring that all ingredients are mixing well.

Continue kneading until you have a soft pliable dough.

13. Place the samosas on a lightly oiled baking sheet and bake in the pre-heated oven for 12 minutes turning once.

Cover it with moist Muslin cloth and keep aside for 15 minutes.

14. Serve samosa hot with chutney & a green salad.

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CORIANDER CHUTNEY Ingredients 1 Cooking Apple 2 Green Chillies 1 large bunch fresh coriander Pinch salt Â˝ tsp sugar

Method 1.

Blend all of the ingredients together until smooth and pour into a bowl ready to serve.

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GUJARATI CUISINE MULTICULTURAL HEALTHY RECIPE PROJECT 38

SAMBHAR Ingredients 4 carrots (finely chopped) 1 white cabbage (finely chopped) 2 green chillies

½ tsp cumin seeds

½ tsp mustard seeds 1 tsp tumeric powder

½ tsp asofedia powder

½ tsp vegetable oil

Method 1.

Heat the oil in a pan and add in the mustard and cumin seeds and heat until popping and then add in the asofedia powder and chillies.

Add in the vegetables and stir for a couple of minutes before adding in the tumeric.

Cook for another minute and then serve immediately.

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MULTICULTURAL HEALTHY RECIPE PROJECT GUJARATI CUISINE 39

KHADI Ingredients Â˝ cup gram flour 1 ltr low fat yoghurt 2 cloves garlic (crushed) 4 curry leaves (optional) 1inch ginger (crushed) 1 green chilli 1tsp cumin seeds 1 tsp mustard seeds

Â˝ tsp asofedia powder 4 cloves 2 cinnamon sticks 1tsp sugar Salt to taste Coriander leaves to garnish

Method 1.

Blend together yoghurt, ginger, salt, sugar, gram flour and garlic

Pour the mixture into a pan and bring to the boil stirring continuously.

Once boiled add in the cloves, cinnamon sticks and curry leaves.

In a separate pan heat the mustard and cumin seeds until popping and then stir into the mixture.

Serve immediately with rice. Sprinkle with coriander leaves to garnish.

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GUJARATI CUISINE MULTICULTURAL HEALTHY RECIPE PROJECT 40

PILAU Ingredients 4 cups Basmati Rice 2 cinnamon stick 3 cloves 1 tsp mustard seeds 1 tsp cumin seeds 1 red pepper 1 green pepper 1 yellow pepper 1 potato 3 carrots 1 cup peas Bunch fresh coriander Tsp vegetable oil tsp salt

Method 1.

Heat oil in a large pan

Add in cinnamon sticks, cloves, mustard & cumin seeds and heat until the seeds start popping

Chop the peppers, potato and carrots evenly and then add into the pan together with the peas and sautĂŠ gently.

Add in the rice, sautĂŠ for 5 minutes stirring continuously and then cover with water and bring to the boil and allow to simmer until soft, stirring occasionally.

When the rice is cooked place in a serving bowl and garnish with fresh coriander leaves.

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MULTICULTURAL HEALTHY RECIPE PROJECT GUJARATI CUISINE 41

ROTLI Ingredients 2 cups wholemeal flour (+ extra for rolling) 1 tsp vegetable oil Warm water

Method 1.

Put the flour into a bowl & add in the oil.

Add in the warm water slowly until a smooth dough is formed

Allow to rest for 10 minutes

Break the dough into small pieces and roll into small balls

Dip each ball into flour, place onto a board and roll until approximately 2mm thick and 10cms in diameter.

Heat a heavy bottomed non stick pan and place the roti in it for approximately 30 seconds each side until they start to rise.

Serve immediately.

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UNDIYU Ingredients 2 3 1 1 1 2 2 1

large aubergines potatoes cup tuvar cup valor cup guvar green chillies cloves garlic cup shallots (whole)

Â˝ tsp mustard seeds 1 tsp garam masala 1 tsp coriander powder 1 tsp cumin powder 1 tsp tumeric Handful chopped fresh coriander

Method 1.

Heat the oil in a large pan and add in the mustard seeds (allow to pop) then the garam masala, tumeric, coriander powder, cumin powder & fresh coriander.

Add in the chopped aubergine, diced potato, whole shallots, crushed garlic, tuver, valor, guvar & green chillies.

Add in 1 cup of water and place on a lid to steam until all vegetables are cooked.

To serve add in muthia (dumplings, recipe to follow) stir and place on a serving dish.

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MUTHIA Ingredients ½ cup gram flour

½ cup wholewheat flour 1tsp tumeric 1 chopped green chilli 4 methi leaves Pinch salt 1 tsp sugar 1 cup low fat natural yoghurt.

Method 1.

Combine all of the ingredients together and knead into a dough.

Break into small pieces and roll into small balls

Grease a baking tray & bake in the oven for 10 minutes before adding into the Undio.

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DOKRA Ingredients

Dressing Ingredients

2 cups course semolina 1 cup low fat natural yoghurt 1 green chilli 1 tsp aujma 1tsp eno (need to mix with 1 tsp vegetable oil)

2 1 2 2 2

Method

Mix all of the ingredients together apart from the eno.

Heat the oil and add in the mustard seeds & cook until popping

Divide the mixture into 2 and mix in the eno into both halves equally. Whisk properly to induce air bubbles as this will make the finished dokra lighter.

Mix in the other ingredients, cook for a further 2 minutes then take off the heat and dizzle over the Dokra and serve.

Bring half a pan of water to the boil & then allow to simmer. Lightly grease a deep baking tray and lower it into the water (bain marie) and steam cook for 20 minutes.

Remove the baking tray from the pan, allow to cool slightly and then take the cooked Dokra out of the tray and cut into squares.

Before serving drizzle with the dressing (recipe below)

tsps vegetable oil tsp mustard seeds tbs sesame seeds tbs dessicated coconut tbs fresh chopped coriander

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SOUTH ASIAN CUISINE The history of South Asian cuisine, which consists of the cuisines of modern-day India, Pakistan, Bangladesh, Sri Lanka and Nepal, is rich and diverse. As a land that has experienced extensive immigration and intermingling through many millennia, the Indian subcontinent has benefited from numerous food influences. The diverse climate in the region, ranging from deep tropical to alpine, has also helped considerably broaden the set of ingredients readily available to the many schools of cookery in India. In many cases, food has become a marker of religious and social identity, with varying taboos and preferences which has also driven these groups to innovate extensively with the food sources that are deemed acceptable. Foods in this area of the world are flavoured with various types of chili, black pepper, cloves, and other strong herbs and spices along with the flavored butter ghee. Ginger is an ingredient that can be used in both savory and sweet recipes in South Asian cuisine. Chopped ginger is fried with meat and pickled ginger is often an accompaniment to boiled rice. Ginger juice and ginger boiled in syrup are used to make desserts. Tumeric, and cumin are often used to make curries.

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SOUTH ASIAN CUISINE MULTICULTURAL HEALTHY RECIPE PROJECT 48

CHICKEN KOFTA CURRY Ingredients 1kg Minced Halal Chicken 3 white onions finely chopped 2 fresh tomatoes 1 bunch fresh coriander 2tsp chilli powder 1tsp madras curry powder 2tsp tumeric 2tsp coriander powder 2 tsp cumin powder 1 tsp garam masala 2 green chillies finely chopped 2 inch fresh ginger grated 6 cloves garlic (sliced) Pinch salt 1 tsp vegetable oil

Method 1.

In a large pan heat the oil

Add the 2 onions & 3 cloves of garlic and sweat until soft, but not coloured

In another bowl place the chicken mince

Grate the ginger and add half to the onion pan and half to the chicken mince

Mix together the ginger, 1tsp tumeric, 1tsp cumin powder, 3 cloves garlic, 1tsp madras curry powder, Â˝ bunch chopped coriander and 1 onion and add into the chicken mince to incorporate fully.

Into the onions & garlic pan add the garam masala, tumeric, cumin, chilli powder & salt and heat for a couple of minutes until the spices have roasted.

Add 2 cups of water and the fresh tomatoes quartered and bring to the boil. Allow the sauce to simmer for 20 minutes, stirring occasionally.

In the meantime split the chicken mixture into small pieces and roll into balls.

Once the sauce has simmered for 20 minutes add in the chicken kofta and bring back to the boil adding in more water if needed.

10. Simmer for 35/40 minutes (or until kofta are cooked through) and serve with rice or a green salad.

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TARKA DHAAL Ingredients 2 cups red lentils 1 small onion finely chopped 3 cloves garlic (grated) 1 green pepper finely chopped Zest 1 lemon 2 tbs chopped coriander 4 cups water 2 tsp tumeric 1 tsp vegetable oil

Method 1.

Soak lentils in water for 5 minutes

In a pan heat 1 tsp oil and add the onion & garlic and sautĂŠ for 3 minutes

Add in the tumeric powder then the lentils before adding in the water.

Bring to the boil and add in 1 thin slice of lemon (remove before serving)

Simmer until the lentils are soft & most of the water has been absorbed.

Serve on a warmed serving dish garnished with a little lemon zest.

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SOUTH ASIAN CUISINE MULTICULTURAL HEALTHY RECIPE PROJECT 50

FISH CHUTNEY Ingredients 4 white fish fillets Bunch fresh coriander 1 onion 2 green chillies Pinch salt 1tsp vegetable oil

Method 1.

Pre-heat the grill and lightly oil a baking tray.

Place the fish onto the baking tray & grill for approximately 10 minutes each side (depending upon thickness) until cooked through

Lightly sautĂŠ the onion & chillies and add in the coriander & salt.

Once the fish has cooked, place in a bowl & gently break it up before adding in the onion miture.

Ensure that it is well mixed and place in a serving dish sprinkled with the remaining coriander.

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Photography by Inga Krikciukaite

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SOMALI BANGLADESHI SUDANESE GUJARATI SOUTH ASIAN