Good Enough 2 Eat - Recipes from the Show

TELEVISION ABOUT FOOD, GOOD FOOD. FOOD GOOD ENOUGH TO EAT!

HOME MADE WHITE BREAD There is nothing better than home made bread. The smell of it cooking is just out of this world and then treating yourself to lashings of butter on a warm slice is just what I believe living is all about. Despite what people might say, baking bread is a relatively simple process and is something you really don’t need a machine for. The secret to good bread is the flour. Flour gives bread its characteristic flavour and texture. For most white bread the best results are obtained from using strong flour because it has a high gluten content which forms the frame of the risen bread. The next factor is the yeast. For yeast to reproduce it needs warmth, moisture and food. Given the right conditions it can reproduce very quickly giving off carbon dioxide as it does so which is trapped in the dough aerating it. The best temperature for yeast to reproduce is 27 degree Celsius. Finally, kneading is essential to strength the gluten in the flour, making the dough elastic in texture and enabling it to rise more easily. To make bread you’ll need; 450 grams of flour. 15 grams of yeast. 290 mL warm water. 1 teaspoon of caster sugar. 2 teaspoons salt. 30 grams of butter. Sift the flour and salt into a large bowl and rub in the butter. Make a well in the centre. Blend the warm water with the yeast until smooth and add to the dry ingredients working it to a firm dough, adding extra flour if needed. The dough is ready for kneading when it leaves the sides of the bowl. Turn the dough onto a floured surface and knead for 10 minutes until smooth and elastic. Shape the dough into a ball, put into a large greased bowl and cover. Leave to rise until it has doubled in size. Knock down and knead again for a further 10 minutes. Grease a bread tin and stretch the dough to the same width as the tin. Cover again and leave it to double in size again. If you want a crusty finish brush the dough with a glaze made by dissolving 2 teaspoons of salt in 2 teaspoon of water. Bake in a preheated oven 230 degrees Celsius for 30-40 minutes. The cooked bread should look well risen and golden brown and sound hollow when tapped on the bottom. Leave to cool on a wire rack. Fresh home made bread is really good enough to eat! TOP

CURRIED DHAL Dhal is a traditional Indian accompaniment to curry. I have known it said that Dhal is to curries what Yorkshire pudding is to beef. This easy to cook version can be offered as a nutritious and fibre rich accompaniment to a wide range of dishes. It can be made a day or two ahead and kept covered in the fridge until required. I make dhal from the Yellow Split Pea because I like its reddish yellow colour and distinctive nutty taste. The dried Yellow Split Pea is a common food item. It is a member of the pulse family and can be found in either ready measured packets or the serve-your-own section of the local supermarket. Traditionally, preparation involves soaking the peas between 6-8 hours or overnight before we cook them. A quicker method involves simply putting them into a saucepan of cold water, bringing it to the boil and simmering for about 45 minutes until tender. Start by gathering your ingredients. 1 cup of Yellow Split Peas. 3 cups of water for boiling. 2 large cloves of garlic finely chopped. 1 onion finely chopped. 3 table spoons of olive oil (you may prefer to use ghee for a richer taste). 1 tablespoon of curry paste. 1 tablespoon of tomato paste. Salt to taste. Pick over the peas and remove any that are discoloured. Rinse them underwater before cooking (if soaking ensure you wash the peas thoroughly before cooking them in fresh water). Add the peas to the cold water and bring them to the boil before simmering for about 45 minutes. Stir occasionally until tender. They’re ready to use when it’s possible to mash the peas easily with the back of a fork. The cooking time will vary according to how tender you want the peas to be. I like mine to have a little crunch and hold their shape. Cook yours longer if you prefer a more paste like consistency. When ready, drain keeping a cup of the stock aside. Allow to cool slightly. To cook the dhal, warm the olive oil under a low heat and cook the onion and garlic stirring until golden. Add the curry paste and cook for another minute. When ready, return the peas and stir though adding the tomato paste and some of the cooking water a little at a time and mix continually. Work into a smooth paste crushing the peas with the back of a fork. I like my dhal to have a thick texture with the peas tender and holding their shape. Find out what works for you, it basically comes down to the quantity of the water you add in the final stages of the cooking cycle. Be prepared to experiment with the combinations and quantities of the ingredients until you’re able to produce a dish that suits your pallet. Finally, add salt to taste. Serve as a side dish to compliment another curry or as a dish by itself with nan bread, rice or roti. This is a delicious dish and really is good enough to eat! TOP

CURRIED PUMPKIN Pumpkin belongs to the same family as the squash, melon and even cucumber. They are a vegetable that grows on vines and produce large yellow flowers with prickly leaves. The versatility of the pumpkin never ceases to amaze me. They can be used as a vegetable in soup or in desserts. They can be baked, steamed or cooked over fire with the skin on. The flesh of the pumpkin provides a rich source or carotene, which is converted to vitamin A in the body. They are also a good source of vitamin C and provide dietary fibre and potassium as well as some iron. Here’s a fast and delicious pumpkin curry. This dish is simple to make and goes down well to accompany meat or fish, or served deliciously on its own as a vegetarian mail course. Begin by choosing a piece of pumpkin. You’ll need about 500 to 600 grams. There are a number of varieties to choose from including Queensland Blue, Butternut or Japanese. These are all good enough to use with this dish, but I prefer the Japanese. Choose a piece from a bright and well coloured pumpkin which is not broken or cracked and doesn’t have soft spots or scarring on the skin. To prepare, you’ll need a sharp heavy based knife. Cut the vegetable in half and into quarters. Start by slicing the rind off the pumpkin and then cutting the flesh into even bite-sized cubes. The size of your pieces will depend on how you want to use the dish. Larger wedge sized pieces are better if your making the dish into a main meal. Either way, you need consistently cut pieces to ensure they are cooked evenly. The other ingredients in this dish include; 1-2 tablespoons of your favourite curry paste. 2 large cloves of garlic finely chopped. 10 grams of ginger finely chopped. Enough water to cook the pumpkin evenly. 1 tablespoon of tomato paste. 1 tablespoon of sugar. Salt to taste. Heat a large heavy based frying pan half full of water. Place the pumpkin cubes into the water and simmer until tender but still firm to touch. Test by stabbing the pieces with a fork until it glides in smoothly and can be lifted from the pan without falling off. When ready, drain the pumpkin keeping some of the water. Reheat the frying pan and warm the oil. Add the curry paste and mix with the oil then add the garlic and ginger. Shallow fry on a low heat until tender, watch that you don’t burn the paste – add more oil if necessary. Mix the contents into a paste adding some of the water and ten add the tomato paste and sugar. Stir vigorously letting the sugar caramelise slightly. Remove the frying pan from the heat and add the pumpkin. Stir through until evenly coated. This gives the pumpkin a lovely sweet taste, which goes well with the aroma and heat of the curry flavour. Serve immediately. This really is good enough to eat! TOP

GINGER BEEF STIR FRY A simple stir fry that is not only healthy but delicious. Serve with white rice cooked to perfection using the absorption method. I tend to use one cup of rice to two cups of water. Before you cook the rice, simply rinse it under water stirring it thoroughly. This will wash away some of the starch. Now add the rice to the water, bring to the boil and cook for about a minute. Reduce the heat to a simmer and then allow the rice to sit covered and cooking under its own steam until the water is absorbed. If this all sounds too hard, buy a rice cooker and follow the instructions. I eat a lot of rice because I like its versatility. For variations you can add a little brown rice but remember that brown rice can take longer to cook so don’t add too much to the mix at any one time. You can also boil the rice in stock if you’re looking for more flavour. Speaking of flavour, I don’t add any salt to my rice while it cooks because I use it as an accompaniment to other dishes. To make this stir fry you’ll need; 2 Bunches of Bok Choy. 600g of lean Beef. 3 Tablespoons Soy Sauce. 1 Tablespoon of Brown Sugar. Half Tablespoon of Corn Flour. 2 Tables spoons of Sweet Sherry. 1 Tablespoon of powered Ginger. 2 Cloves of Garlic. 2 Tablespoons of Vegetable Oil. Top and tail the Bok Choy and then cut all the other vegetables into bit sized pieces. You are looking for uniformity in terms of size as this will allow the ingredients to cook evenly. Dice the meat and gather the other ingredients to make the sauce. The process of cooking is quick so you really need to be prepared before you start. The pan you’ll need is called a wok. It needs to be hot. Add some oil, then the beef. Cook for a few seconds to seal it. You should remove the beef at this stage to stop it over cooking and becoming tough. Add the vegetables and cook over a high heat for a few moments. Now, you’re ready to make the sauce. Simply add the Ginger, Garlic, Soy Sauce, Brown Sugar and Sweet Sherry. Toss together. To thicken, add a little of the corn flour. You might need to add a few drops of water at this stage. When ready return the beef and heat through. There is no one correct method involved with this dish. Have a bit of fun and experiment with your own style. When ready, serve the stir fry with some of the rice. It’s delicious and good enough to eat! TOP

TERIYAKI FISH This would have to be one of my favourites. It is simply delicious and so easy to make. Choose fish carefully though. You want a fresh white fillet. I tend to use a range of fish from shark to barramundi. I opt for fish that stays firm when cooked. Teriyaki is a lovely sweet sauce made from sugar, soy sauce, mirin (Japanese cooking wine), ginger and garlic. I make my own by combining these ingredients to taste (with a little water) over a warm heat. I use powdered ginger and garlic which has been finely minced. Alternative, you can always buy a version from the shop as there are many varieties available today. Look for something quite natural, preservative free and without flavour enhancers. To make this dish you’ll need; Fish fillets (boned). 1 Tablespoon of Butter. Teriyaki Sauce. 2 Tablespoons of oil. Plain Flour. Garnish Dip the fillets into flour. Melt the butter with the oil in a frying pan. When ready, put the fillets into the pan. Cook for a couple of minutes until the fish is beginning to flake. Turn the fish over to cook the other side. Remember not to over handle the fish. One touch cooking is the skill here. When the fish is cooked, spoon a couple of tablespoons of the teriyaki sauce over it. Bring the pan quickly to the boil and let it reduce slightly. You might like to use another pan for this part. I tend to be a little slack at times and combine the two ingredients in the one frying pan but this takes a little practice with your timing as you don’t want to over cook the fish. When ready, place the fish onto a plate, add some of the remaining sauce and garnish. Serve with a bowl of white rice. This really is good enough to eat! TOP

TOMATO SALSA Nothing beats this dish on a hot day. To make it you’ll need; At least 2 tomatoes. 2 Cloves of Garlic. Salad Onion - Chopped. Basil. 2 Teaspoons of Soy Sauce. Half Teaspoon of Tabasco. 2 Teaspoons of Rice Wine Vinegar. 2 Teaspoons of Japanese Mirin. Chop the tomatoes, basil, onion and garlic finely. Add to a bowl with the Soy Sauce, Tabasco, Rice Wine Vinegar and Japanese Mirin. You might want to add a little extra salt to taste. Serve on crispy chunks of thick Italian toast which has been smothered in olive oil. TOP

BROWN RICE SALAD With summer just around the corner you’ll be looking for salad to go with those outdoor BBQs and picnics. Brown Rice Salad is a new twist to a popular dish. Cool food for summer which is nutritious, filling and versatile. It’s also easy to cook. Here’s how. To make Brown Rice Salad you’ll need; 1 cup of cooked brown rice. Spring onions chopped finely. A red pepper chopped finely. Half cup raisins. Half cup of cashews toasted. 2 Tablespoons of parsley chopped. For the dressing you’ll need; 4 Tablespoons olive oil. 3 Tablespoons of soy sauce. 1 clove of garlic crushed. 1cm of root ginger chopped finely. Juice of one lemon. Salt and pepper to taste. Start by cooking the rice. It takes about 2 cups of water to 1 cup of rice. Combine the rice and the water and bring to the boil. Reduce the heat and simmer for 25 minutes. Remove from the heat and allow the rice to cool. While this is happening make the dressing. Simply add the ingredients to a small screw topped jar and shake well to blend before serving. Set aside. Place the rice in a bowl and add the remaining ingredients. Toss through the dressing and serve immediately. The rice hull or husk is a hard protective shell around every grain which people cannot eat. The hull is removed when the rice is milled leaving a layer of bran, like a thin layer of skin. This layer gives the rice its brown colour. White rice is just brown rice with the bran layer removed. Cooked brown rice has a slightly chewy texture and a nutty flavour. Brown rice is rich in minerals and vitamins especially the B-complex group. This is a delicious dish and really is Good Enough to Eat! TOP

PORK SCHNITZEL As far as I’m concerned, pork schnitzels are an excellent meal to have ready for those busy days when you need food but have little time to prepare anything. They’re a great standby meal, because they can be prepared ahead of time and cooked on demand. They’re also cheap and easy to make. I use lean pork, cut thin and serve them with fried potato wedges and sauerkraut. To make these schnitzels you’ll need an egg and some plain flour. For crumbing I use breadcrumbs mixed with a tablespoon of almond meal which makes a delicious crust coating. I like to serve these with sauerkraut. Sauerkraut is cabbage soured and fermented. Despite this, it is a really nice thing to eat and healthy too! In the 18^th century Captain James Cook fed sauerkraut to his crew to prevent scurvy. For you, its available in cans from all good food stores. To start, prepare the potatoes. I like to use small gourmet potatoes boiled in their skins. Wash well and cook. I like to add them to a pan of cold water which I bring to the boil and cook until tender. Prepare thin strips of pork, trimming the fat. You might be asking yourself why go to the trouble of preparing your own schnitzels. I think you'll get a lot of satisfaction from knowing exactly what type of meat you’re eating and what ingredients have gone into the crumbing. It really doesn’t take a great deal of time either. These can be prepared ahead of time and kept frozen until needed. I tend to double crumb the schnitzels as I like a thick tasty coating and it helps to keep the meat moist when cooking. When ready, heat a frying pan and fry your potato wedges before adding the schnitzels. When cooked add some sauerkraut to the same pan and warm through. This is really delicious dish to eat and the sauerkraut helps keep it part of a healthy diet. Pork schnitzels coasted in almond meal really is good enough to eat! TOP

LENTIL MINCE WITH CORN BREAD Never under estimate the versatility of mince. This dish is mince with a slight twist. Here’s what you can do to make a simple dish healthier and tasty too! To make this treat you’ll need an onion, garlic, tomato paste, a can of crush tomatoes and some beef stock. I use fine grain high quality mince - you'll need about 250grams. To start, prepare the onion and garlic by chopping finely. Cook under a moderate heat until soft and transparent. When ready, add the mince and cook through. When cooked, add the remaining ingredients and mix together under a low heat. When ready, add a cup of brown lentils. I use a canned variety for convenience but rinse them well before use. Simmer until the sauce reduces and thickens slightly. Next, prepare the cornbread. This is easy to do. I use about 250 grams of yellow cornmeal and add 125 grams of self raising flour, a teaspoon of baking powder, a good pinch of salt and a knob of butter. Mix the ingredients together and add 375 grams of milk with two eggs which I have whisked before hand. Mix well and pour into a greased loaf tin. Bake in a hot oven until cooked. Allow the cornbread to cool a little and then slice into chunks and serve with the mince. Mince with lentils served with cornbread really is good enough to eat! TOP

YOGHURT CAKE This is a delicious and unique way to enjoy good food. I make this yoghurt cake for breakfast but its good enough to eat at anytime, especially during the long summer months when something cool and refreshing is appreciated. To make this dish you’ll need gelatine. I use 8 pieces of sheet gelatine. I prepare them for use by putting them into a large tray with 140 mL of water. Let them sit in the water for about 5 minutes. When the gelatine is soft and gooey it is ready to use. Pour the gelatine and the water into a pan and heat gently until completely dissolved. Next, add 200mL of whipping cream and a couple tablespoons of sugar and beat until slightly thickened but still fluid enough to be poured into a jelly mould. When the gelatine has cooled, add it to the the yoghurt cream and mix together. Transfer the ingredients to a pouring jug and pour into a jelly mould. I line the base of my mould with tinned fruit. Refrigerate until set. When ready, take the cake out of the jelly mould and turn upside down to see the fruit. Drizzle some honey over the top to add flavour. This is a light, cool and refreshing dish that is good enough to eat. TOP

BEEF CURRY Beef Curry needn’t be a complex and complicated dish to make. It is best started a few hours before you want to eat it so the meat has time to stew, become tender and absorb the flavours. It’s the sort of dish I like to prepare when I know I will have a busy day because the last thing I want to face is a big cooking session at the end of the shift. If you’re a traditionalist and experience cooker of curry you’ll probably hate what I do, but it works for me in an easy and practical way. Get some quality beef (250grams) and dice it into bite sized pieces. I use 2 tablespoons of my favourite curry paste, some oil, a table spoon of tomato paste, chopped onion, garlic and ginger. I use a can of chopped tomatoes for the stock and add some sugar, water and a potato to thicken the gravy. I use an electric frying pan to cook the curry. It moderates the heat automatically and keeps everything together under one cover. Start by preparing the ingredients, then heat the oil and cook the onions and garlic, add the curry paste and brown the meat. Next, I add the canned tomatoes and the tomato paste and about half a cup of water. Bring everything up to the boil, reduce the heat and simmer for about an 40 minutes. After that I dice the potato and cook it in the stock until it is easy to mash. Many people ask me how to get a thick gravy in their curry. I just mash the potato and mix it into the stock. This thickens the curry naturally without affecting the taste. When ready, salt to taste and add some sugar if you like a sweeter variation. The cooking process is going to be long. Allow the meat to simmer until it is tender. The time that takes could vary. When the curry is ready to serve, prepare a plate with rice. Authentic curries start from dried spices but in the interests of convenience and time don’t be afraid to use your favourite store bought paste. There are many good products on the market today. Look for one that is made a blend of natural ingredients and tastes good to you. This may be a quick and easy version of a beef curry but it is still good enough to eat! TOP

3 BEAN SALAD 3 Bean Salad - This is a refreshing and healthy salad. It is fast and easy to make, low in GI and perfect as a meal on its own or served as a side dish. To make this I use a can of mixed beans, half a salad onion, some fresh coriander, olives and a tablespoon of capers. The dressing includes the juice of a lemon, some wholegrain mustard, a little honey, olive oil and soy sauce. I mix these ingredients into a jar. Dressings are easy to make. They can be made in advance and used on a variety of salads. The amount of ingredients I use varies according to taste. When combined in a jar they keep well for several weeks when refrigerated. Bring the dressing up to room temperature before using. I really like this salad. Not only is it refreshing and colourful to look at, it is dead easy to prepare. I’ve taken the quick and easy approach to making this and used a can of mixed beans. If you wish, you can prepare your own beans before hand but you’ll need to pre-soak them and then boil them until they are tender. This could take at least 40 minutes or even longer. This is a lengthy cooking cycle for me. I often don’t get the time to plan ahead. Trust me, look for a good quality supplier of prepared bean mixes and use them with confidence. As a word of caution though, all beans (whether prepared yourself or purchased) need to be washed in cold water before using. The type of beans that work best with this salad include red kidney beans, butter beans and lima beans. Chop everything finely especially the coriander, onion and olives. Salted capers really add a nice bite to the salad. Capers are the flower buds of a small bush found in the Mediterranean and grow wild in the Middle East and North Africa. They are now cultivated in Australia - yeah! To reduce the saltiness, rinse them before using. The piquant taste of capers permeates any sauce quickly, and just a few supply a big boost in flavour. This yummy bean salad looks great and is definitely good enough to eat! TOP

CHICKEN WITH PESTO ROLL My Chicken with pesto roll is a perfect dish for a BBQ or picnic that can be easily prepared at home and taken to a picnic or, if you prefer, cooked before hand and served warm or cold with seasoned potatoes. First of all you’re going to need to some pesto which can be bought from all good food stores. Alternatively, you can make your own. Simply blend a cup of basil and a cup of rocket leaves with olive oil, parmesan cheese and garlic until it forms a nice paste. Add salt and lemon juice to taste. Now back to the chicken. You’ll need garlic, some potatoes and of course chicken breast. Start with the potatoes. I like to boil them in their jackets. Buy new potatoes and boil them in their skin but wash them thoroughly before hand. When they are cooked drain and add a table spoon of rice vinegar, seasoned Mirin and olive oil. Toss together. These potatoes can be served cold or added to the barbeque and fried. To prepare the chicken, lay the breast on a piece of plastic wrap and beat it with a mallet to flatten the meat thinly. Treat yourself to good quality chicken. I have made this dish hundreds of times and the chicken that tastes better and retains its juiciness is the top quality free range variety. The chicken breast should be beaten until it practically doubles in size. When ready, lay the breast on a flat surface and spoon on a nice serve of the pesto. Add some chopped olives and garlic. Roll the chicken tightly and secure with toothpicks. Put it in the fridge for about 20 minutes so it will hold its shape during the cooking cycle. While cooking the chicken add lots of lemon juice to stop it drying out. Seal the meat on a hot plate and then cook covered for about 10 to 15 minutes. This is a delicious and tasty dish. Chicken pesto roll with seasoned potatoes. It really is good enough to eat! TOP

FRIED FISH Fish is such a versatile and popular dish. It can be boiled, baked, steamed or fried. And that’s just what I’m going to cook next. I have a fabulous and simple approach to eating fried fish. Kids will love eating this dish, not because you shallow fry the fish in a yummy mix of butter and seasoning but for the sesame seed rice balls. This is truly a unique alternative to serving fried fish with chips. Start by making the rice balls. You’ll need a tablespoon of rice vinegar, Mirin and sugar. You’ll also need at a cup of white rice and a tablespoon of sesame seeds. For a nuttier taste dry roast the sesame seeds before using. Begin by preparing the rice for cooking. I like to use short grain rice for this dish as the grains tend to squash easily together in a similar fashion to sushi. Rinse the rice before cooking. This gets rid of some of the starch. You'll see how cloudy the water is. Continue to rinse until the water clears. Of all the kitchen gadgets you could buy, I recon a rice cooker is a must. This makes cooking rice a simple and efficient process. The rice is cooked perfectly every time. When the rice is cooked transfer it to a bowl and let it cool. Add the rice vinegar, Mirin and sugar and mix well. The secret of the next step is to prepare a bowl of slaty warm water. Dipping your hands and implements into this water before touching or moulding the rice, stops the grains from sticking to things. Scoop up some of the rice and squash the grains together working it into a ball between the palm of your hands. This may take a little practice but it is good therapy. These rice balls are called Onigiri in Japan. They are wonderful for picnics and barbecues because they are compact and can be eaten without plates and are a good accompaniment to other food. In Japan they are covered with nori which is Japanese seaweed. I have seen them served with ingredients such as tuna stuffed into the middle of them. The nori is wrapped around the rice. I’m keeping mine quite simple and choosing to dip them into the sesame seeds. This gives them a nutty taste and crispy texture and makes them good enough to eat. If anything, they’re unusual and will stir the interest of kids whose pallets are often hard to satisfy. I serve these rice balls with fried fish. Its makes a welcome and healthy change to chips. Frying the fish is simple enough. I dip the fillets of a good quality white fish into seasoned flour. I fry the fish in a little butter and oil but you can cook it whatever way works for you. Sprinkle some fish sauce onto the fillets as they cook. This sauce is made from fermented salted fish. Fortunately its sold in bottles and is available in all good food shops. The smell might not appeal to some, but this goes away as the fish is cooked. The fillets turn golden brown and taste divine. Use sparingly though, as the sauce is very salty. Fried fish with Japanese rice balls, an interesting and alternative food to traditional fish and chips. It is definitely good enough to eat! TOP

CARAMELISED ONIONS WITH SAUSAGES I just love fairs and garage sales. Not only do I find some excellent bargains and essential things for the house, I also get the chance to meet interesting people and if the garage sale belongs to someone I know, I often get roped in to manage the sausage sizzle. This gives me a chance to share my caramelised onions with others. This is a great twist to the traditional fried onions. Start by frying your onions on the hot plate as usual. When they are cooked add some brown sugar, a little olive oil and a sprinkle of balsamic vinegar. Heat through and serve. Caramelised onions boost the flavour of the sausages and taste delicious. They really are good enough to eat! TOP

BIRCHER MUESLI Breakfast, you’ve been told, is the most important meal of the day. Here’s something I like to eat. Bircher Muesli is a popular breakfast dish based on uncooked rolled oats and fruit. In Switzerland, it is also eaten as a light evening dish and served with milk coffee. My version is easy to make. All the main ingredients of muesli are considered important elements of a healthy diet. Oat products have been shown to help lower high blood cholesterol. I like to use rolled oats and add wheat germ and a range of other cereals and seeds including bran, linseed, pumpkin and sunflower seeds with currants. Modify this recipe to suite your own taste. You’ll need an air tight container to store the muesli and a large bowl to mix everything together. Muesli made from whole oat and wheat grains are rich in fibre and essential trace elements. The only dried fruit I add are currants but feel free to add your favorites. Just make sure everything is mixed together really well. At the moment I’m eating a lot of seeds including pumpkin seeds and sunflower seeds. They are one of the highest natural sources of protein and include the essential amino acids. To make the bircher muesli you’ll need some good quality natural yoghurt, some honey, raw nuts, (I’m using slivered almonds) and some orange juice. Some people like to add fresh fruit, that’s up to you. All I do is add some of the raw muesli to the yoghurt and combine. Then add the orange juice. The quantity can vary according to your own taste. You can stop at this stage and allow the muesli to soften overnight. Just put it in the fridge but cover it first. I like to eat this fresh while everything is still crunchy. When ready, transfer the muesli to a serving bowl and add your extras. I’m adding some honey and almonds but you can tailor this to suit your own tastes. Bircher muesli is a great way to start your day. I find it keeps me sustained until lunch which means I snack less often than I used to. The food is filling and nutritious and good enough to eat! TOP

MUESLI BARS The other thing I like to make with oats are muesli bars. They are great fillers for those in between meal times when you're looking for a snack. I know this might sound petty, but I started making these because I was saving money for a trip overseas and found that this approach was a cheaper option than buying something to eat when hunger struck. I know you can buy a big variety of snack bars like these from supermarkets everywhere, but it is always more satisfying when you make your own. I also like to know what goes into my food and control the ingredients like fats and sugar. Some commercial brands can actually be excessively high in fat and contain hidden sugar. I have been trying for a perfect recipe for ages. I’m still working at it but this version is fine. They are made with unsalted butter and raw sugar and cut into bite sized pieces in an attempt to watch my diet. To make these muesli bars you’ll need; 175g of butter. 2 Tablespoons of Golden Syrup. 225g Rolled oats. 125g Raw sugar. 50g Sesame seeds. 50g Currants. Here’s a tip. Dip a spoon into warm water before putting it into the golden syrup. Heating the spoon enables the syrup to run freely off the spoon. Start by preheating your oven to 180 degrees. Prepare a 20cm square tin and set aside. When ready, melt the butter with the syrup in a saucepan. The rest of the process is easy. Just combine the other ingredients into a mixing bowl and add the melted butter. Stir well until thoroughly combined. Press the mixture into the tin and bake for 25 minutes until golden brown. To make them crunchy add more syrup and bake at a hotter temperature. When the time is ready, allow the oats to cool slightly, then score the mix marking out 12 bars while it is warm. Allow the slice to cool completely before removing from the pan. When cool break the slice into bars along the ridges you cut earlier. I store the bars in an airtight container in the fridge. (I won't tell you about dipping them into melted chocolate as an option.) You're going to love these muesli bars, they really are good enough to eat! (...and eat...and eat!) TOP

PAN FRIED SPICY FISH This is a quick and simple way to prepare fish with a spicy flavour. I have used a range of fish, either whole or in fillets. Today, I am pan frying white fillets but you can bake a whole fish wrapped in aluminium foil using this marinade if preferred. To make this dish you’ll need; 3 tablespoons of mild curry powder. 1 Teaspoon of dried chilli (deseed and chop a small red chilli if preferred). Olive Oil and garlic peeled and chopped. Fresh coriander and the juice of one lemon. Start by preparing the fish. Cut the fillets into even pieces which are slightly larger than bite sized. Set aside while you prepare the marinade. This involves spooning the curry powder into a small mixing bowl. Add the garlic and chilli with the lemon juice. Mix together while adding the oil to make a paste adding salt to taste. Spread both sides of the fish with the paste and set aside for about 30 minutes. When ready, heat a frying pan or griddle and fry the fish for about 8 minutes (depending on the thickness of the fillets) turning once. I like to add extra lemon juice just before serving. Garnish by sprinkling coriander over this fish and serve on a plate with fried potato wedges. This fish is light and filling and definitely good enough to eat! TOP

CHOCOLATE BROWNIES Delicious chocolate Brownies. These are a killer – I have to be honest. I make these when I have to take food to work for a shared coffee break otherwise you'll end up eating them all yourself! These will get everyone excited and asking for more. I make these with juicy raisins and pistachio nuts. Yum! There isn’t very much science involved here. Simply get some fine caster sugar and butter, some good quality cocoa and farm fresh eggs. You’ll need a scoop of flour, cooking chocolates, pistachios, raisins, baking powder and a pinch of salt. The most important part of the process is to cream the sugar and butter. Beat until the mix changes colour and looks light and airy. While that’s beating, whisk 3 eggs and 1 egg yolk in a separate bowl. In another sift the flour, cocoa, baking powder and salt. Melt the chocolate. Keep some aside to add to the mix later. Lumps of delicious chocolate will give your brownies that added surprise. While that’s happening, add the eggs slowly to the creamed butter a little at a time. Combine well and add the melted chocolate and sifted ingredients. Finally add the pistachios and raisins. Line a baking tin, add the mix and bake in a hot oven for about 30 to 45 minutes or until a knife comes out clean and the mix looks firm. Don’t forget to wipe the mixing bowl clean - some people say that that's the best bit. Go on give it a go. These are delicious and good enough to eat! TOP

JAPANESE ONIGIRI I’ve been asked to help prepare lunch at the Higashi family residence. They live in a farming community near Nishi Gochi City. It's about 1 hour east of Kumamoto City on Kyushu, the southern most island of the Japanese archipelago. Yukimi Sensei and her daughter, Ikuko are making Onigri, which are Japanese rice balls. They start by preparing some Japanese sea weed. This is called nori and is highly nutritious. Processed nori which has been sun dried and toasted is used when making Onigiri because it goes so well with rice. Rinsing your hands and implements in salt water stops the grains of rice sticking to everything. Spoon a serve of rice onto the palm of your hand and make a well in the centre. Fill the well with a tablespoon of your favourite filling. Yukimi is using tuna mixed with mayonnaise, which is very popular in Japan. Cover the well with more rice. Yukimi works hard to push the rice together, forming the shape of a triangle. She makes this look easy using her fingers to mould the rice into the shape of a triangle. Rice on its own is very bland. Adding slat to the palm of your hand and then working it into the rice not only adds flavour to the Onigri, it also helps to preserve the rice. I like to add some sugar and vinegar too as this improves the taste for me. When ready, wrap the rice in nori and store in the fridge until ready to eat. Onigri goes well with a variety of fillings. One of Yukimi’s favourite is pickled Japanese plum. Yukimi soaks the plum in salt for 3 to 4 weeks. Onigri is as popular to the Japanese picnic as our sandwich would be to ours. They are easy to store and when kept fresh retains its taste. It is also easy to eat and doesn’t require plates or utensils, almost a meal in itself. Dip in soy sauce and enjoy. I would encourage you to experience with a range of fillings and flavours to suit your pallet. Use short grain rice cooked as describes on the packet. This really is a great taste experience and will be well received at your next BBQ. In Japan, they are usually served cold, but you’ll have to ensure that they are kept well refrigerated during our hot summer months. If you like eating rice you'll love Japanese Onigri with flavoured filling. These really are good enough to eat! TOP

JAPANESE STYLE OKONOMIYAKI A popular dish served at festivals and fairs throughout Japan is the Okonomiyaki (as you like it pancakes). This is a pancake which offers a very attractive contrast between the soft texture of cabbage in a crispy fried batter. Simply prepare some cabbage by shredding it finely. I like to grate some parsnip into the mix as well. You’ll also need 3 eggs, spring onions, flour, bonito flakes and thick Okonomiyaki sauce which can be bought from reliable supermarkets everywhere. I start by sifting the flour and then make a batter by adding some milk with the eggs. To this I add the parsnip and handfuls of the cabbage. Mix well combining with chopped spring onions. Add more milk if necessary until you get a nice combined mixture. Okonomiyaki is easily cooked on any hot plate and that’s what makes them so popular at fairs and street parades. I cook them on a barbecue. Simply take a spoonful of the mixture and fry on top of a hot plate with a little oil. You can add bacon to the Okonomiyaki. Turn the pancakes over and continue to heat for about 5 minutes. When ready smother in the Okonomiyaki sauce and sprinkle the dried bonito flakes on top. Continue to cook the Okonomiyaki until ready to serve. They can be served on their own or accompanied with other barbecued food such as prawns and crayfish. Okonomiyaki is a simple easy to cook festival dish from Japan that really is good enough to eat! TOP

FRIED UDON This is my version of fried noodles with vegetables using udon noodles which are thicker, tastier and easier to eat. These popular noodles are available from all good supermarkets. Simply prepare the noodles as described on the pack. For me that means letting them stand in a bowl of boiling water for a few minutes while I prepare the other ingredients. I like to keep the ingredients to a simple few. Use thin slices of meat and toss them in a tablespoon of corn flour. Chop a fresh chilli finely. If you prefer, deseed it before using, I do this by cutting out the seeds and rinsing well. Make sure you wash your hands thoroughly after or where gloves, either way don't touch your face or eyes after handling hot chillies. Chop some onions, garlic and ginger finely. Prepare your wok and add the vegetable and sesame oil. When ready add the meat and fry for a minute or two. When ready add the remaining ingredients and toss together. Return the noodles to the work and heat through mixing well. I add a little hot water to develop a sauce and then steam some cut spinach which I toss through the noodles. The food combinations are unlimited. Just before serving, add soy sauce to taste and combine. Serve immediately with a sprinkle of sesame seeds. This is a great and tasty dish that really is good enough to eat! TOP

MISO SOUP Miso soup is a delicious and tasty soup to accompany any Japanese dish. There are many types of miso flavours that have been developed over the centuries, but the one I use and the approach I take is based on the traditional model which suits my western pallet best of all. This really is a simple dish to prepare. I peel and cook some potatoes which I chop into small pieces. Miso or soybean paste comes in packets bought at all good food stores. When the potatoes are cooked I simply reduce the heat to a simmer and blend in a tablespoon of the miso paste and continue to simmer until ready I'm ready to eat. It is possible to add a range of ingredients including tofu and your favourite vegetables. Home made miso soup can be used as a stock for other dishes or drunk as a nutritious soup which really is good enough to eat! TOP


RICOTTA CHEESE CAKE This ricotta cheese cake has got to be the easiest thing in the world to make. I’m not a huge fan of cheesecakes, but this I can’t get enough of. Buy a packet of Ginger nut biscuits, put them in a food processor and whisk them into crumbs. Mine does it in seconds, if I leave it too long it turns them into dust. To this I add about 50grams of butter which I have melted in the microwave. Combine using your hands. I was always taught to mix food using only one hand at a time. Why you might ask, its so you can answer the phone when it rings because it always rings when you’re up to your armpits in cooking! Continue to mix until the ginger crumbs start holding together. You might have to add a little more butter to achieve this. Grease a spring loaded tin. I use one about 20cm in diameter. Tip the crumbs into the tin and press onto the base smoothing them down with the back of your hand. Put this in the fridge to firm while you make the filling. Tip out 500g of full cream ricotta cheese into a mixing bowl. Add 2 cups of plain flour and three eggs which I beat lightly before hand. Now add the zest and juice of one lemon, half a cup of caster sugar and a teaspoon of vanilla essence. Mix into a smooth paste. Retrieve the tin and pour the mix into it. Bake in a moderate oven for about 45 minutes or until cooked. Allow the cheesecake to cool before taking it out of the tin. Serve with fresh fruit such as strawberries and sprinkle icing sugar over the top. This is a delicious taste sensation. Baked ricotta cheese cake is good enough to eat! TOP

ROAST CHICKEN WITH CRAISIN STUFFING What makes roast chicken a success for me is the stuffing. Not only does it keep the meat moist while it cooks but it tastes great when served alongside the meal. This is my version of popular family favourite which uses craisins, sausages and rice. Start by preparing the chicken for cooking. Turn back the wing tips so they don’t dry out. To make the stuffing you’ll need some rice which I have cooked and cooled before hand and some sausage meat. I’m using high quality steak sausages with the highest percentage of beef I can find. Gather some pine nuts, allspice, garlic and onions. I’m also using craisins but any dried fruit will do. You’ll need some stock. I use chicken stock which I buy from a local supplier. Remove the meat from the sausage skin and prepare the onions for frying by chopping them finely. Add some oil and fry the onions with the sausage meat and allspice. When this is ready I add the pine nuts and mix in the rice. Add the stock and spice, then the craisins. Cover and simmer for a few minutes while you finish the chicken. Salt the chicken skin generously and add the stuffing mix packing the inside generously. Baste with lemon juice and secure the hind quarters tightly using cooking twine or toothpicks. Roast the chicken as normal. To test, pierce the flesh deeply near a leg bone. If the fluid runs clear it’s a good sign. If you strike blood return it to the oven and test again in a few minutes. Yummy roast chicken with craisin stuffing is good enough to eat! TOP

STEAK SANDWICH SPICY CAPSICUM PEPPER SAUCE I think anyone can cook a steak sandwich if needed. But there are steak sandwiches and steak sandwiches! I make mine a success by adding a spicy roast capsicum sandwich dressing. To make this you’ll need two tablespoons of Sambal Oleck available from good food stores everywhere. Its usually sold in jars and is made from crushed chilli, sugar and vinegar. Look for it amongst the Asian food supplies. This is a simple dressing that has 4 other ingredients. I use 2 red capsicums, 2 tablespoons of brown sugar, chopped ginger and garlic. All I do is slice the the capsicums and fry them in a little olive oil. Then I add the two heaped tablespoons of Sambal Oleck, the garlic and ginger and then the brown sugar. Let everything simmer under a low heat covered for about 20 minutes until the capsicums reduce and the sauce thickens. When ready, start cooking the steak. Thin lean steak of course. Place the steak on a very hot hotplate and cook to you liking but this should only be for a minute or two turning once. When ready prepare your bread. I'm serving this as an open sandwich using the bottom half of a bagel. For salad I’ll add slices of avocado and creamy feta which I layer on the toasted bagel. This goes well with the pepper sauce. The rest as they say, is easy. Lay the steak over the salad and then smother with two tablespoons of the pepper sauce. This version of a steak sandwich has a zesty red peppery taste that complements the other ingredients so well. It is truly delicious and good enough to eat! TOP

CHARMOULA LAMB WITH COUSCOUS Charmoula is a rich combination of spices popular in north Africa. You can buy premixed quantities from good food shops otherwise you can make your own. To do that you'll need to combine 2 cloves of crushed garlic, 3 tablespoons of fresh coriander leaves with 3 tablespoons of flat parsley. Combine with half a teaspoon of powdered saffron, paprika, cayenne pepper, cumin and salt. Mix in a couple tablespoons of lemon juice and 4 tablespoons of olive oil. To cook my lamb charmoula you’ll not only need some the charmoula but also a tablespoon of rich tomato paste and some butter for the couscous. Couscous also originated in north Africa and is made by rolling semolina grains with Durham wheat. Its easy to make and delicious when served with the lamb. You’ll also need some olive oil and salt. Start by making the couscous as directed by the pack. Combine with the water add a knob of butter and stand covered while you cook the lamb. To prepare the lamb you’ll need the tomato paste, charmoula and oil. I must admit, I tend to do this ahead of time and let the lamb sit in the marinade for a least an hour or longer. Make a paste blending the oil with the tomato paste and 2 tablespoons of the charmoula. Salt to taste. Spread the past onto the meat and set aside. Charmoula is good with chicken and some fish. You can use it as a paste like I have, or simply sprinkle it directly onto the food before cooking. I like to add a lot of lemon to this dish as it brings out the flavour of the spices. When the lamb is ready to cook heat a frying pan and fry either side until cooked. Watch that you don’t dry out the meat. Add more lemon to the lamb as it cooks. When ready, prepare a plate with the couscous and place thin slices of the lamb on top. Garnish with the juice from the pan. Prepare some minted yoghurt by chopping fresh mint and combine with good quality natural yoghurt. Lamb charmoula with couscous is a tasty and spicy dish that really is good enough to eat! TOP


PASTA SAUCE There are times when a zesty tomato pasta sauce is needed in a hurry. To make mine I combine delicious pesto with onion, crushed tomato, breadcrumbs and garlic. Heaps of garlic! This is easy to prepare, fry the onions and add the garlic. Continue to cook over a low heat until soft and transparent. I use canned crushed tomatoes for this dish. Add them to the onions and garlic and stew down. Add a heaped tablespoon of pesto and salt to mix. To thicken the sauce add a teaspoon of breadcrumbs. Breadcrumbs thicken sauces without altering the flavour. This pasta sauce is delicious and can be added to any dish including pizza. You can freeze it and store it ready for use later. This is good enough to eat! TOP


ARANCINI This is a delicious and traditional food from Italy. My Arancini are made from rice, mince and peas. They are bell shaped, dipped in breadcrumbs and deep fried. What makes them such a taste sensation is the mozzarella inside the centre. The cheese melt through the rice while cooking. Here's what you'll need. Fry 500g of fine grade mince with a tablespoon of tomato paste and a handful of peas. You want the mince to be relatively dry rather than wet like in a sauce for spaghetti. While the mince is underway, boil 2 cups of white rice as directed on the packet. When ready, combine the rice with the mince and let it cool. Prepare the mozzarella, cutting the cheese into 2cm cubes. When ready, take half a cup of the rice mix and mould it around a piece of the mozzarella with your hands. I prefer to use a small glass dipped in warm salty water to help shape the Arancini. This is what I do. Place a tablespoon of the rice mix inside then insert a piece of the cheese and top up with more rice. Pack down firmly. Upend the glass and tap out the Arancini. I find this is a fast and effective way of forming the bell shapes you need. Allow these to sit in the fridge for 20 minutes so they will hold their shape. When ready dip the Arancini in an egg wash and then into breadcrumbs. Return the Arancini to the fridge until ready to fry. When ready, dip fry the Arancini until cooked. I must admit, I prefer to shallow fry the Arancini and then rest them in a warm oven for about 30 minutes so the cheese melts over the rice. Serve smothered in some home made tomato sauce. These Arancini are tasty and filling and definitely good enough to eat! TOP

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