Low Waste Recipes
SIMPLE RECIPES TO HELP SAVE MONEY, TIME AND THE ENVIRONMENT
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Quest for DUELI’s
This booklet has been produced as a result of collaboration between Deakin University English Language Institute (DUELI), Sustainability Victoria and Whitehorse City Council. The recipes are low waste recipes submitted by DUELI students who competed in the cooking competition - “Quest for DUELI’s best low-waste chef”. These are recipes that include basic ingredients that can be found in many kitchens, mixed with a few fresh items. Throughout the booklet are tips for reducing your food waste, saving you money and time, and helping to protect our environment. There are also many links to Sustainability Victoria’s Love Food Hate Waste website. This website is a great resource full of tips for making delicious meals, as well as saving you money while reducing your food waste. Visit www.lovefoodhatewaste.vic.gov.au to take advantage of these great free resources. The DUELI’s best low-waste chef project was supported by a Love Food Hate Waste Grant from Sustainability Victoria as well as funding from DUELI and Whitehorse City Council. Love Food Hate Waste is a Sustainability Victoria campaign that aims to raise awareness of the problem of food waste and supports Victorian householders to waste less.
The Basics of Avoiding
Food Waste
Food waste avoidance techniques normally cover three areas – meal planning, storage, and leftovers.
Meal planning is about thinking through your household’s meals in advance. By planning your meals, noting down what you need and then sticking to your shopping list, you will only buy the food and quantities you need, and that means less food waste.
• Takes into account food you already have at home. • Considers the quantity of food to be purchased – remember that several recipes you have planned may have same ingredient. • Can record your shopping needs in a form that is easy to take with you when you shop.
Shopping Lists
Staples
Do a quick stock-take of your cupboard, fridge and freezer as you write your menu plan and shopping list. After all, you don’t want to buy another loaf of bread when you have one in your bread box or freezer already!
These are basic everyday ingredients with a long shelf life such as condiments, herbs and spices, flour, noodles, pasta, sugar or rice. Keeping your cupboard, fridge and freezer stocked with some basic staples will make cooking quick and easy.
A good shopping list will take into account what you already have in your fridge, freezer and cupboard and will help you avoid impulse purchases.
Portion Size
Meal Planning
Writing lists is dependent on your shopping style. For example, you may want to divide your list into different food categories or into supermarket aisles, whatever suits you is what is going to work best. However we suggest that your list: • Corresponds with your menu plan.
Whilst cooking more than required is easily done, it is also easily prevented by measuring the correct amount of food for the number of people you are cooking for. Get your serving sizes right by measuring the required amounts using utensils like kitchen scales, measuring cups, spoons and jugs, or even a spaghetti measure.
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gov.au lovefoodhatewaste.vic.
idable food waste from ed on a study of avo ity Victoria 2014. Bas SOURCE: Sustainabil
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. Victorian households
Storage
Quite often freezers store foods that we may have bought as part of a bulk buy and have stored for later but have simply forgotten about. To prevent foods placed in the freezer from going to waste, it is a good idea to transfer bulk buys into smaller servings and label foods with a purchase date and use-by date. Check out page 19 of this booklet for a reference guide to how long you can store different foods in the freezer. If your fruit and vegetables are spoiling within a few days of purchasing you may be storing incompatible produce together. There are some fruits and vegetables that emit high amounts of ethylene, a ripening agent, that will ultimately accelerate the decay of ethylene sensitive foods. So the answer is pretty simple, keep the two types of foods separate.
Leftovers There are two varieties of leftovers – planned when you purposely prepare extra serves of the meal with the intention for using it for another day, or unplanned which can leave you with odd amounts of one particular ingredient such as rice, potato, or meat. Unplanned leftovers can quickly be reinvented in to a new dish with a good store of staples in the cupboard, and the help of some great leftover recipes. Refer to page 16 of this booklet for a list on ethylene sensitive fruits and vegetables. This booklet provides you with some ideas on how to use your leftovers up. The recipes are also designed for one or two people making them great for people living in share houses or student accommodation. Your local library or bookshop can contain many leftover recipe books. There are many social media sites like Pinterest and YouTube, websites and smart phone applications full of leftover recipes, that can allow you to search by ingredient. Remember to check out the variety of leftover recipes at www.lovefoodhatewaste.vic.gov.au.
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Braised Meat with Rice 45 mins to prepare and cook
Ingredients Pork Belly Rice Ginger Garlic (peeled) Spring Onion Fennel Seeds Chestnuts Dark Soy Sauce Cloves Star Anise Lump Sugar Sugar (loose) Peanut Oil Water
serves 2
Method 300 grams 1 cup 6cm x 1 cm piece (or equivalent) 2 cloves chopped green section (of one piece) ½ teaspoon 10 pieces 3 teaspoons 3-5 pieces 3-5 pieces 5-10 lumps (cubes) 6 teaspoons 1-2 tablespoons 2 cups + water for rice
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1. Prepare the rice so that it is ready to be served with the pork belly. 2. Cut the pork belly into large cubes (squares) and place in cold water for 8 mins (until the meat goes pale). 3. Heat some peanut oil in the saucepan and add the loose sugar and stir until it caramelises (goes brown). 4. Add the pork and stir-fry until it is brown. 5. Add the water, garlic, ginger, fennel seeds, chestnuts, dark soy sauce, cloves, star anise and sugar and simmer until the water has evaporated (gone) and the pork is tender. 6. Place the rice on a plate and top with the pork belly and chestnuts (do not serve the ginger or garlic). Garnish (decorate) with chopped spring onion.
le to avoid b a il a av s r u o av fl e pl a st g Keepin
waste
Having a good variety of herbs and spices stored in your pantry or freezer is a good way to ensure you can use leftover pieces of meat and turn them into a new dish using these recipes’ techniques. Using a combination of herbs and spices, soy sauce, water and sugar is a good basic marinade that can use up extra chicken, pork, beef, tofu or lamb. You can use the herbs and spices listed in these two recipes or experiment with your own combinations. Storing herbs and spices correctly is a great way to reduce waste, save money, and make sure you can easily reinvent leftovers. Dry herbs and spices should be kept in airtight see-through containers. Fresh herbs can be frozen in oil using ice cube trays and used later. Checkout this video for other great ice cube tray storage ideas 8 ways to save food with an ice cube tray, in the Love Food Hate Waste video gallery at www.lovefoodhatewaste.vic.gov.au. Many herbs are easy to grow inside or in a small space, spring onions and garlic included!
Cumin Lamb Slices 45 mins to prepare and cook
serves 2
Ingredients
Method
Lamb 220 g Garlic Bolt (long and green) 180 g Onion 1/4 Sugar 2 tbsp Soy Sauce 100 ml Salt 3 tbsp Cumin 15 g Sesame Seeds 3g Water 700 ml Olive Oil
1. Cut the lamb into slices. 2. Place the lamb slices into a large bowl and add the sugar, salt and half the soy sauce. Leave to stand for 5 minutes. 3. Cut the garlic bolt into approximately 4cm pieces and put into another bowl. Add some salty water and leave it for 1 minute and then wash it. 4. Cut the onion into slices. 5. Heat the wok and then pour some olive oil in and cook the onion. 6. Add the lamb slices to the wok and add the remaining soy sauce and the cumin powder. Remove the lamb once the colour has changed. 7. Keep the oil in the wok and add the garlic bolt. Pour some water in and cover with the lid and steam for 2 minutes. 8. Place the lamb slices in the wok again and add some salt and cook until tender. 9. To plate place the lamb on a plate and sprinkle with sesame seeds.
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Nikujaga 45 mins to prepare and cook
serves 2
Ingredients
Method
Beef or Pork fillet 100 g Potatoes 650 g Onion 1 Sugar 1 tbsp. Soy sauce 1.5 tsp Mirin Sauce 1 tbsp. Olive oil 1 tbsp. Water 500 ml
1. Cut the meat into thin slices and set aside. 2. Place the sugar, soy sauce and mirin in a small bowl and stir gently and then set aside. 3. Cut the potatoes into bite sized pieces and soak in water for 5 minutes. 4. Slice the onion into thin pieces and cook in a hot pan with the olive oil. Once cooked (translucent) move the onion to the side of the pan. 5. Cook the meat in the hot pan. When the meat changes colour add the sauce to and mix in the onion. 6. Add the chopped potatoes and 1.5 cups of water. Cook until tender (approximately 20 minutes). 7. To serve place the meat and potatoes in a bowl and cover with the onions and liquid from the pan.
ps Potato and Onion storage ti This recipe features two vegetables – potatoes and onions, that can last for up to 3 months in your kitchen – if you store them correctly. This means they can be treated as a staple ingredient that you can buy in bulk and incorporate easily into your low waste recipes. Potatoes and onions are examples of ethylene emitting (onions) and nonethylene emitting (potatoes) fruits and vegetables. Ethylene is a natural gas that is emitted by some fruits and vegetables causing non-ethylene emitting sensitive fruits and vegetable to ripen early and spoil before use. These different kinds of fruits and vegetables should not be stored together. See page 16 for a list of ethylene emitting and ethylene sensitive fruits and vegetables. Potatoes should be stored in a dark spot at room temperature, preferably inside a paper bag. Onions should also be stored at room temperature, and can be stored in a bowl on a bench top, however keep them out of direct light. Never store these two vegetables together. For an example of potato storage and other storage hacks watch the 6 smart storage hacks clip in the Love Food Hate Waste video gallery – www.lovefoodhatewaste.vic.gov.au.
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pasta letfovers Dry pasta can be stored in the pantry for long periods of time and cooked pasta can last up to 3 days in the fridge. For ideas on how to use up extra pasta, take a look at the 3 ways to use up leftover pasta video in the video gallery at www.lovefoodhatewaste.vic.gov.au or try out the cheesy pasta frittata in the recipes section.
Baked cheesy pasta 45 mins to prepare and cook
serves 2
Ingredients
Method
Spiral pasta 200g Plain flour 40g Butter 80g Breadcrumbs 50g Bacon 50g Milk 100g Onion 20g Frozen vegetables 20g Parmesan grated 40g Cheddar grated 40g Salt and Pepper 5g Olive oil 20g
1. Prepare pasta, aI dente, and then set aside. 2. Pre-heat oven to 160 degrees celcius. 3. Stir fry some vegetables (onion and mixed frozen vegetables or leftover vegies), then set aside. 4. Stir fry bacon with bread crumbs, then set aside. 5. Make white sauce (bechamel) by melting butter in a saucepan, and stirring in flour. Then add a little bit of milk at a time until the sauce has become thick. Add both cheeses and stir through (leave a little aside for the topping). Finish with seasoning. 6. Mix cooked pasta and cooked vegetable together and place in oven proof ceramic dish. Top with breadcrumbs and remaining cheese. 7. Put in oven 10-15 mins.
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Aromatic Spicy Spaghetti with Crispy Bacon and Poached Egg 30 mins to prepare and cook
serves 2
Ingredients
Method
Bacon 6 rashers Eggs 2 Parmesan cheese 20 grams Onion 40 grams Garlic 6 cloves Basil 1 bunch Dried chilli 10 grams Spaghetti (No. 3) 150 grams Sugar Pinch Salt & Pepper Pinch Olive Oil 10 grams
1. Preheat the oven 160 degrees celcius. 2. Boil some water in a pot and add spaghetti. Cook until al dente (check spaghetti packaging for best directions for al dente). 3. Bake half of the bacon in the oven until it is crispy and then set aside. 4. Chop the remaining bacon into small pieces. 5. Heat some olive oil in the saucepan. Add the chopped bacon, then add sliced garlic, chilli, onion and the cooked spaghetti stirring regularly, until heated through. 6. Crack your egg into a bowl or onto a saucer. If there is any very runny white surrounding the thicker white then tip this away. Bring a pan of water filled at least 5cm deep to a simmer. Don’t add any salt as this will break up the egg white. Tip the egg into the pan. The yolk should follow the white. Cook for 2 minutes then turn off the heat and leave the pan for 8-10 minutes. Lift the egg out with a slotted spoon and drain it on kitchen paper.
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7. Once pasta mixture is heated add salt and pepper and sugar (sugar is optional). 8. To serve place the spicy spaghetti in the dish, sprinkle with baked bacon pieces, some basil leaves and parmesan. Place the poached egg on the top.
Easy Sweet Corn Fritters with Spicy Cheese Sauce 30 mins to prepare and cook
serves 2
Ingredients
Method
Plain flour 100 grams Canned sweet corn 1 Butter 20 grams Bacon 50 grams Milk 2 cups Onion 20 grams Chopped spring onion 20 grams Eggs 4 Cheddar Cheese 50 grams Dried chilli 15 grams Salt & Pepper Olive Oil 50 grams
1. Preheat the oven to 160 degrees celcius. 2. Mix 90 grams of the plain flour, salt, pepper and 1 egg in a bowl. 3. Add a tablespoon of the olive oil, corn, spring onion and dried chilli to the bowl and stir through. 4. Bake the bacon until it is crispy and then set aside. 5. Place the butter, remaining 10 grams of the plain flour, milk and cheddar cheese into a saucepan. Season with salt and pepper, stir well and set aside. 6. Heat some olive oil in the saucepan. Pour some of the corn mixture in a hot pan and cook on both sides (you can have 4-5 patties cooking at once). 7. Cook eggs in frying pan (sunny side up). 8. To serve, place the cooked fritters on the plate and top with bacon and eggs.
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Tuna Crepe 45 mins to prepare and cook
serves 2
Ingredients
Method
Plain flour 200g Milk 240ml Canned tuna 100g Frozen corn 20g Cheese 2 slices Lettuce 2-3 leaves Egg 2 Tomato 1 Olive oil 2 teaspoons
1. Sift the flour into a bowl, combine with the egg (lightly beaten). Slowly add milk to the flour and egg mixture until a smooth batter is formed. 2. Pre-heat a frying pan over a medium flame. 3. Poor a small amount of the batter into the pan and cook on one-side. Once small bubbles appear in the top side of the batter, flip it over and cook other side until light brown. 4. Serve crepe on a plate. Put tuna and cheese in the centre of the crepe and roll the crepe. 5. Put lettuce and tomato on the plate to serve as salad.
reinventing leftovers with crepes and pancakes Using a crepe or pancake recipe is a great way to use basic ingredients to reinvent leftover fresh foods. Try out these recipes with substituting the fillings with whatever leftover meat and vegetables you may have. These also work well for lunchboxes – check out the Liven up your lunchbox with leftovers video in the Love Food Hate Waste video gallery for other ideas – www.lovefoodhatewaste.vic.gov.au.
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Assorted Doll 45 mins to prepare and cook
serves 2
Ingredients
Method
Plain flour 500 grams Eggs 2 Milk 1 cup Water 1 cup Onion 1 Carrot 2 Cucumber 1 Bacon 1 rasher Instant natural seaweed 158 gram bag Chopped cooked peanuts 1 small bag Chopped garlic 1 clove Sugar 1 tablespoon Tomato Sauce 1 tablespoon Chinese Light Soy Sauce Sesame Oil Peanut Oil Dumpling Sauce (mature vinegar)
1. Stir the plain flour, milk, water (5:1:1) and a pinch of salt in a bowl for 10 minutes. 2. Slice the carrot, cucumber, onion and bacon into thin slices (matchstick size). 3. Beat the eggs with a pinch of salt and then cook in a hot pan (do not stir). When cooked, remove from the pan and cut into thin slices. 4. Heat a pan and cook the bacon and then place to the side. 5. In a bowl mix the tomato sauce, sesame oil, chinese light soy sauce, chopped garlic and chopped cooked peanuts. 6. Heat the pan and add a spoonful of the flour mixture. Use the flat edge of the square wooden spoon to make a flat pancake. Cook for 5 seconds and remove. 7. To plate, in each pancake place the sliced ingredients and wrap together. Top with the peanut mixture.
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Egg pancake with spring onion 45 mins to prepare and cook
serves 10
Ingredients
Method
Plain flour 500g Water 1L Spring onion 2-3 Egg 2 Onion 2 Green pepper (Capsicum) 2 Salt 1 tablespoon Tomato sauce 2 tablespoons Peanut oil or canola oil 1 cup Garlic 1 Light Soy sauce 2 teaspoons
1. Chop spring onions, then whisk together the finely chopped spring onions, 2 eggs, 500g plain flour, 500g water in a large bowl; add 0.5 tsp salt; stir with chopsticks into soft paste for 8 minutes. 2. Chop onions and peppers into shorter length, chop garlic into small pieces. 3. Heat the pan, add oil and then chop garlic, onion and pepper, add some light soy sauce and tomato sauce, gently whisk until combined. 4. Use another non-stick frying pan, heat and grease the pan with cooking oil, then put 2 spoons of paste into the pan, rotate the pan until the paste become a thin circle, turn and cook for a further 1-2 minutes. 5. Served the pancake with dish that was prepared in step 3.
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Classic scones - served with raspberry jam and cream 30 mins to prepare and cook
Ingredients Self-raising flour Chilled butter (finely chopped) Caster sugar Buttermilk Buttermilk, Raspberry jam, Clotted cream,
Method 1 1/2 cups 20g 1 teaspoon 3/4 cups extra, to glaze to serve to serve
1. Preheat oven to 230C. Sift the flour into a large bowl. Use your fingertips to rub the butter into the flour until it resembles fine breadcrumbs. Add the sugar and a pinch of salt. 2. Make a well in the centre and pour the buttermilk into the well. Use a butter knife in a cutting action to stir until a soft, sticky dough forms. If necessary, add more buttermilk to soften the dough. 3. Turn the dough onto a lightly floured work surface and knead with a light touch until the dough just comes together.
In Victoria, bread, cakes and biscuits are the biggest category of food waste by weight, according to Sustainability Victoria’s research. By learning simple baking recipes like this one you can adjust the amount you make to suit your needs instead of having to buy too many servings as part of pre-packaged baked good purchases. A great leftovers recipe for bread is bread and butter pudding. Get the recipe from www.lovefoodhatewaste.vic.gov.au under the recipes tab.
4. Handle the dough gently and be careful not to overwork it, as this will cause your scones to become tough. 5. Use your fingertips to gently pat the dough out to form a 3cm-thick disc. Lightly dust a 23cm square cake pan with flour. 6. Use a 5cm-diameter round cutter dipped in flour to cut scones from the dough. Re-form any excess dough to cut out more scones. 7. Arrange the scones, just touching, in the prepared pan. Lightly brush the tops with buttermilk. 8. Bake on the top shelf of the oven for 10-12 mins or until golden and scones sound hollow when tapped. Turn out onto a tea towel. Serve warm with jam and cream.
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Know your fruits and vegetables
and save!
Ethylene is a natural hormone found in all fruits and vegetables which is responsible for the ageing and ripening process. Some fruits and vegetables however, emit higher volumes of ethylene than others, whilst some produce is more sensitive to its ripening properties. While ethylene is detrimental to fruits and vegetables it is not harmful to humans. Ethylene is a colourless and ordourless gas, but you will smell its impact on produce as fruit and vegetables will generally emit a sweet odour. Whilst you would typically wish to separate ethylene emitters and ethylene sensitive foods, ethylene can also be a very useful agent in maturing unripe produce. For example, unripe stone fruit such as peaches will quickly mature when placed in a brown paper bag with a banana which is a very high ethylene emitter. Or if you have an unripe banana, placing it alone in a paper bag will accelerate its own ripening. So control the exposure of ethylene to your fruits and vegetables to your advantage!
Apples
Artichokes
Apricots
Asparagus
Avocadoes
Beans
Bananas
Broccoli
Figs
Brussel sprouts
Honeydew
Cabbages
Mangoes
Carrots
Nectarines
Cauliflower
Onions
Celery
Passionfruit
Corn
Pawpaw
Cucumber
Peaches
Gooseberry
Pears
Greens including Asian greens, spinach, lettuces
Plums Rockmelons Tomatoes
Parsley Potatoes Rhubarb Silverbeet Squash Sweet potatoes
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City of Whitehorse Winning Low Waste Recipes I 17
months
12
months
6
months
3
days
7
• canned fruit & vegetables
• dried fruit
• onion • potato
• unripe fruit
Fruit & Vegetables
This project was funded through the Victorian Government’s Metropolitan Local Government Waste and Resource Recovery Fund in partnership with the Metropolitan Waste Management Group.
• white rice
• flour • brown & wild rice • dried pasta
• cereal
• bread • cake • biscuits • slices
Bread, Cereal & Grains
PREVENTING Home Composting &FOOD WASTE
• oil • vinegar • jam • preserves
• sauces • marinades
Sauces & Marinades
Metropolitan Local Government Waste & Resource Recovery Fund
• long-life milk
Dairy & Eggs
When shopping, check expiry dates on products before purchasing.
Sustainable Shopping
‘Best before’ dates indicate how long the food lasts before it declines in quality whereas ‘Use by’ dates must be consumed before that date for health and safety reasons.
Storing Food
This handy chart helps you store food correctly and use items before they expire. This will save you money and reduce food waste to landfill.
Pantry Storage
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months
2
month
1
days
14
days
7
days
4
days
2
• butter • hard cheeses
• eggs
• yoghurt • cream cheese • soft cheeses
• milk • cream • sour cream
Dairy & Eggs
• fruit juice
Check what you already have in your fridge, freezer and pantry so that you don’t double up when shopping. This helps you reduce food waste and save money.
Sustainable Shopping
Follow storage instructions on packing and obey ‘Use by’ dates.
Storing Food
This handy chart helps you store food correctly and use items before they expire. This will save you money and reduce food waste to landfill.
Fridge Storage Snack Foods & Juice
Metropolitan Local Government Waste & Resource Recovery Fund
• cured meat
• deli meat • meat (e.g. beef, lamb, pork)
• fish • poultry • minced meat
Meat, Fish & Poultry
This project was funded through the Victorian Government’s Metropolitan Local Government Waste and Resource Recovery Fund in partnership with the Metropolitan Waste Management Group.
• ripe fruit • vegetables
• berries
Fruit & Vegetables
PREVENTING Home Composting &FOOD WASTE
City of Whitehorse Winning Low Waste Recipes I 19
months
2
months
12
days
14
months
6
days
4
months
3
• non-leafy vegetables • some fruit (e.g. berries)
Fruit & Vegetables
Dairy & Eggs
• beef • lamb
• chicken • pork • rabbit • duck
• fish • minced meat • pies
When shopping, avoid products with excess packaging.
Sustainable Shopping
Always store food in air-tight containers and label with the date, food item and quantity.
Storing Food
This handy chart helps you store food correctly and use items before they expire. This will save you money and reduce food waste to landfill.
Freezer Storage Meat, Fish & Poultry
Metropolitan Local Government Waste & Resource Recovery Fund
• salted butter
• ice cream • unsalted butter • hard cheeses
This project was funded through the Victorian Government’s Metropolitan Local Government Waste and Resource Recovery Fund in partnership with the Metropolitan Waste Management Group.
• cakes without icing • pastry
• bread • cakes with icing • biscuits • slices
Bread, Cereal & Grains
PREVENTING Home Composting &FOOD WASTE
Acknowledgement of Country In the spirit of reconciliation, Whitehorse City Council acknowledges the Wurundjeri people as the traditional custodians of the land. We pay our respects to their Elders past and present.
Contacting Council Postal Address Whitehorse City Council Locked Bag 2 Nunawading DC Vic 3131 Phone: 9262 6333 Fax: 9262 6490 Email: customer.service@whitehorse.vic.gov.au Website: www.whitehorse.vic.gov.au Contacting Council with National Relay Service Select an option below and quote 03 9262 6333 for Whitehorse City Council. TTY/voice calls: 133 677 Speak and listen: 1300 555 727 SMS relay: 0423 677 767 Internet relay: www.relayservice.gov.au Interpreting service TIS translating and interpreter service: 131 450
Publication No: 180618181 This report is printed on 100% recycled paper and manufactured carbon neutral. Deakin University CRICOS Provider Code: 00113B
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