Posted in Interviews With Living Family Members

Norfolk Island Recipes

LENTIL SHEPHERD’S PIE

Preparation time: 15 minutes

Cooking time: 60 minutes

 

* replace celery, carrots & frozen peas with 3 cups frozen mixed vegetables.

1 tablespoon oil

1 medium onion, chopped

1 stick celery, finely chopped*

1 large carrot, finely chopped*

1 teaspoon curry powder

500g jar tomato pasta sauce

2 x 415g cans brown lentils

1 cup frozen peas*

 

Topping

1 kg potatoes, peeled and evenly chopped

1 tablespoon margarine

½ cup milk or soy milk

 

Heat oil in a medium pot and sauté onion, celery and carrot until soft.  Add curry powder and sauté for 1 minute.

Add pasta sauce, lentils and peas and bring to boil.  Reduce heat and simmer for 5 minutes.

Spoon lentil mixture into a large oven-proof dish or 6 small oven-proof dishes.

Place potatoes in a large saucepan and cover with hot water. Bring to boil, then reduce heat and simmer until tender.  Drain potatoes, mash, add margarine and milk or soy milk. Mash until smooth.

Spread the mashed potato over the lentil mixture and streak the top with a fork.  Bake in a moderate oven, 180°C for 40 minutes.

Serves 6

 

COTTAGE CHEESE & BRAZIL NUT PATTIES

½ cup cottage cheese

2 spring onions, chopped

2 eggs, lightly beaten

3 tablespoons tomato paste

1 cup Brazil nuts, ground

2 slices wholegrain bread, crumbed

2 tablespoons chopped parsley

Breadcrumbs or rice crumbs to coat (optional)

2 tablespoons canola oil

 

Combine cottage cheese, spring onions, eggs, tomato paste in a large mixing bowl. Mix well.  Add ground Brazil nuts, breadcrumbs and parsley. Mix well to combine.

Form into 12 evenly sized patties. Coat with breadcrumbs or rice crumbs if desired.

Fry in a little oil until golden brown on both sides.  Drain on absorbent paper.

Serve with vegetables or salad and your favourite tomato-based sauce.

Serves 6

 

STIR FRY VEGIES WITH TOFU

Ingredients

¼ cup salt reduced vegetable stock

2 tablespoons sweet chilli sauce

2 tablespoons Mushroom Oyster Sauce (Vegetarian Stir-fry Sauce)

OR 1 tablespoon Kecap Manis (Sweet Soy Sauce) plus 1 tablespoon plum sauce

OR 1 tablespoon plum sauce + 2 tspns soy sauce + 1 tspn brown sugar + 2 tspns water

1 teaspoon sesame oil

2 teaspoons olive oil

1/3 cup raw cashews

1 red onion, cut in thin wedges

2 garlic cloves, crushed

2-3cm piece ginger, peeled and finely chopped (2 teaspoons bottled ginger)

500grams frozen stir-fry vegetables

OR  1 bunch asparagus, trimmed and cut into 5cm pieces

1 bunch baby bok choy, trimmed, stems chopped and leaves separated

100g snow peas, trimmed

200g firm tofu, drained and cut into 1cm cubes

Steamed brown rice to serve

 

Combine stock, sauces and sesame oil in a jug. Set aside.

Heat a wok over high heat. Swirl 1 teaspoon oil around wok. Add cashews and stir-fry until golden. Watch them carefully – they brown very quickly). Transfer to a plate. Set aside.

Heat remaining oil in wok. Add onion. Stir-fry for 2 minutes or until tender. Add garlic and ginger. Stir-fry for 1 minute more.  Add frozen stir-fry vegetables and stir-fry for 2-3 minutes until just tender.

Add sauce mixture. Toss to combine. Cover and cook for 1 minute. Add tofu and stir-fry until hot. Toss through cashews and serve with brown rice.

 

Serves 4

If you have the fresh vegetables:

Heat remaining oil in wok. Add onion. Stir-fry for 2 minutes or until tender. Add garlic, ginger, asparagus and bok choy stems. Stir-fry for 1-2 minutes until just tender.

Add bok choy leaves, snow peas and sauce mixture. Toss to combine. Cover and cook for 1 minute. Add tofu and stir-fry until hot. Toss through cashews and serve with brown rice.

The sauce mixture for this recipe can be used for other stir fries as well. Combine it with vegetables you might already have in the fridge like carrots, broccoli and cauliflower, and it can be an easy last minute meal solution.

 

LENTIL BURGERS

*if Sanitarium Savoury lentils are not available try canned or home cooked brown lentils with ½ teaspoon curry powder, extra onion & about 1tablespoon of tomato paste

2 teaspoons oil

1 onion, finely chopped

½ cup finely chopped celery

½ cup grated carrot

1 x 415g can Sanitarium Savoury Lentils*

2 cups cooked short-grain brown rice

1 cup dry breadcrumbs

2 tablespoons peanut butter

2 tablespoons tomato paste

½ teaspoon mixed herbs

½ teaspoon dried basil leaves

Small pinch salt

2 eggs, lightly beaten

1 cup dry breadcrumbs, extra

2 tablespoons oil, extra

 

Heat oil in a frying pan and saute the onion until soft. Add celery and sauté for 2 minutes.  Transfer onion and celery to a large mixing bowl.

Add all remaining ingredients except the extra breadcrumbs and oil, mix well.  Use a ¼ cup measure to shape the mixture into 14 burgers.  Coat with the extra breadcrumbs

Heat the oil in a non-stick frypan and cook the burgers over medium heat, until golden brown on each side

Serve in burger buns with salad or coleslaw. A little sweet chilli sauce & light sour cream is an optional addition

Makes 14 burgers

 

CHICK PEA CASSEROLE

·         Talk about cooking legumes while onion & potato brown

2½ cups cooked chick peas (2 cans)

2 tablespoons olive oil

2 onions, sliced

3 potatoes, cubed

2 cloves garlic, crushed

2 tablespoons grated fresh ginger

1 tablespoon ground cumin

2 teaspoons paprika

2 cups water

1 tablespoon Massell stock powder, chicken style

1 tablespoon sweet chilli sauce

3 carrots, thinly sliced

500 grams sweet potato, peeled and cubed (or 250g pumpkin & 250g sweet potato)

1½ cups chopped green beans

2 tomatoes, chopped

1/3 cup chopped flat leaf parsley

 

Heat the oil in a large pot.  Add the onion and saute over a medium heat until it is transparent.  Add cubed potato and sauté until lightly brown, adding a little water if required

Add the garlic, ginger, cumin and paprika.  Cook for 1 minute.

Add the water, stock powder, chilli sauce and the chickpeas, bring to boil and simmer for about 15 minutes.

Add carrot, pumpkin, sweet potato, beans and tomato.  Cover and simmer for another 15 – 20 minutes or until the vegetables are tender, adding more water only if required

Stir in the parsley.  Serve with rice.

Serves 6.

 

NUTTY RICE CASSEROLE

½ cup raw cashews

½ cup blanched almonds

1 tablespoon water

1 onion, chopped

½ red capsicum, seeded and diced

½ green capsicum, seeded and diced

1 stick celery, diced (substitute green capsicum)

3 spring onions, sliced

1 cup mushrooms, sliced (OR use mushrooms in butter sauce, drained)

4 cups water, 2 teaspoons vegetable stock powder

3 cups cooked brown rice, cooked in vegetable stock

2 teaspoons oil

 

Dry roast the nuts by placing them on a dry oven tray and baking at 180°C for 5 – 10 minutes.  Set aside. NB Watch them carefully – nuts can burn very quickly.

Heat frypan, add 2 teaspoons oil, heat, and stir-fry the cooked rice until evenly coated. Transfer the rice to a casserole dish.  Add 1 tablespoon water to the fry pan, then add onion, red and green capsicum, spring onion, celery (if you have fresh mushrooms add them now).  Saute for 2-3 minutes, adding an extra tablespoon water if too dry.

Add drained mushrooms and combine with other vegetables  Spoon vegetables into casserole dish with rice, mix well.  Season to taste if necessary.

 

Cover and bake at 170°C for 20 minutes.  After cooking fold roasted nuts through.

Serve with salad and crispy bread rolls.

You can sprinkle the roasted nuts over the casserole when serving if you prefer.

Serves 6

 

CHICKPEA AND VEGETABLE CURRY

3/4 cup (150g) dried chick peas, soaked overnight

2 tablespoons vegetable or canola oil

1 onion, finely chopped

2 garlic cloves, crushed

2 cm piece of ginger, peeled and finely chopped, or 1½ teaspoons bottled ginger

1 medium potato, peeled and cut into 1cm dice

1½ cups frozen mixed vegetables

1½ tablespoons korma curry paste (adjust to taste)

1¼ cups tomato puree

¾ cup vegetable stock

½ cup reduced fat coconut milk

½ cup coriander leaves, coarsely chopped

To serve: steamed long grain brown rice

  • Place soaked drained beans in a saucepan, cover with water and bring to the boil over high heat. Reduce heat and simmer for 30 minutes or until tender. Drain and rinse well.
  • Heat oil in a large saucepan over medium heat. Add onion, stir for 1 minute
  • Add potato and cook over medium heat until the potato is almost cooked, stirring often. Add a little water if the mixture begins to stick to the pan.
  • Add garlic, and ginger and cook for 1 minute.
  • Add frozen vegetables and cook, stirring often, for 10 minutes. Stir in curry paste and continue stirring for 1 minute.
  • Stir in chickpeas, tomato sauce and stock. Bring to the boil. Reduce heat, cover and simmer for 10-15 minutes or until the chickpeas and vegetables are tender.
  • Stir through coconut milk and coriander. Serve with steamed long grain brown rice.Serves: 4-6TIPS:
  • To reduce the fat content: Replace the low fat coconut milk with ½ cup reduced fat natural yoghurt

SWEET AND SOUR TOFU

350 grams firm tofu

2 cloves garlic, crushed

2 teaspoons grated fresh ginger

2 tablespoons soy sauce

¼ cup water

¼ cup flour

Cooking spray

1 teaspoon oil

1 onion, cut into eights

1 medium carrot, sliced

½ red capsicum, sliced

1 zucchini, sliced (substitute green capsicum)

440g can unsweetened pineapple pieces, drained & juice reserved

2 tablespoons tomato paste

2 tablespoons lemon juice

1 tablespoon brown sugar or honey

1 tablespoon cornflour

½ cup water

 

  • Marinate tofu with the garlic, soy sauce and water in a covered container for at least one hour.
  • Drain the tofu, saving the marinade. Dip the tofu in flour, spray a frying pan with oil and fry the tofu on both sides until golden brown.
  • Sauté the onion, carrot, capsicum & zucchini for 2-3 minutes. Add the pineapple juice, tomato paste, lemon juice, sugar and marinade from the tofu.
  • Bring to the boil, reduce heat and add the cornflour and water. Stir until the mixture boils and thickens.
  • Add tofu and pineapple, then heat through.
  • Serve over brown rice.
  • Serves 4

SOY AND CASHEW BALLS WITH GINGER DRESSING

300g orange sweet potato, peeled

1½ cups cooked soy beans, or 420g can (Substitute chickpeas)

1 teaspoon oil

1 medium onion, finely chopped

2 teaspoons crushed garlic

2 teaspoons soy sauce

2 teaspoons plum sauce

2 tablespoons chickpea flour (Besan flour)

125 grams roasted cashews, chopped

1 cup dry breadcrumbs for coating

2 tablespoons sesame seeds

2 cups baby spinach leaves

Ginger Dressing

1 teaspoon finely chopped ginger

1 teaspoon crushed garlic

1 teaspoon sesame oil

1½ tablespoons plum sauce

2 teaspoons soy sauce

 

Preheat oven to 220°C

Roughly chop sweet potatoes, add water and cook until tender. Drain well and transfer to a large mixing bowl.

Drain soybeans and mash roughly. Do not puree.  Add the mashed soybeans to the sweet potatoes.

Heat the oil in a frypan or saucepan, add the onion and garlic and cook for 2 minutes or until the onion is soft.  Combine the onion, garlic, soy sauce and chickpea flour with the sweet potato mixture and stir to combine.  Add the cashew nuts and stir through the mixture.

Roll one tablespoon of the mixture into a ball, repeat with remaining mixture. You should have enough for 22 balls.

Pour the dry breadcrumbs and the Grill & Barbecue seasoning onto a plate and roll the balls in the crumbs until evenly coated.  Place the balls on an oiled oven tray and bake for 30 minutes or until firm and brown.

To prepare ginger dressing, place all the ingredients in a bowl and whisk together well, or put all the ingredients in a screw-top jar and shake to combine.

Serve the soy and cashew balls on a bed of spinach leaves and drizzle with the dressing.

Makes 22 balls.

Use Ginger Dressing plus 1 teaspoon honey & juice ½ lemon for a tasty marinade/ stir fry sauce for tofu.

 

NUTTY VEGETABLE PASTA SAUCE

1 teaspoon oil

1 onion, quartered and thinly sliced

1 small red capsicum, thinly sliced

2 zucchini, thinly sliced (OR 1 green capsicum)

6 medium mushrooms, thinly sliced, (OR 1x420g can mushrooms in butter sauce, drained)

½ can Sanitarium Nutmeat, mashed

1x 500g jar tomato pasta sauce*

2 tablespoons chopped fresh basil

250g spiral pasta

 

  1. Place pan on medium heat, add oil.
  2. Saute onions until softened*
  3. Add capsicum and zucchini, stir-fry for 2 minutes,
  4. Add nutmeat, stir-fry for 1 minute, then add mushrooms, continuing to cook until mushrooms soften a little.
  5. Add pasta sauce, cook over medium heat for 5 minutes
  6. Add fresh basil, cover and simmer for 10 more minutes

 

Serve over pasta of choice.

Serves 6

 

*If you don’t have a jar of Pasta sauce in the cupboard you can use tomato puree instead:

Add      1 clove garlic, crushed

            2 teaspoons dried basil

            1 teaspoon dried oregano

Push the softened onion aside and dry-roast the herbs in the pan for 15 seconds to enhance the flavour. Blend with onion and continue to cook according to the recipe

 

MIXED BEAN SALAD

400g can mixed beans, rinsed and drained

1 red capsicum, diced

1 cup green capsicum, diced

1 red onion, thinly sliced

1/3 cup Kalamata olives, sliced (OR black olives)

1 lemon, juiced

3 cups corn kernels, cooked

1 cup green beans, chopped and cooked

Combine all ingredients in a large bowl. Refrigerate until ready to serve.

Serves 6

 

BLUEBERRY APPLE CRUMBLE

Filling

800g can pie apple

300g packet frozen blueberries

1 teaspoon grated lemon rind

2 tablespoons sugar

 

Crumble Topping

1 cup quick cooking oats

¼ cup plain wholemeal flour

2 tablespoons brown sugar

½ teaspoon cinnamon

1/3 cup chopped macadamia nuts

2 tablespoons margarine, melted

 

Filling

Combine the apple, blueberries, lemon rind and sugar and place in a casserole dish.

 Crumble Topping

Combine oats, flour, brown sugar, cinnamon and nuts in a large bowl.  Add margarine and mix well.

Sprinkle the crumble evenly over the fruit mixture.  Bake in a moderate oven 180°C for 30 minutes, or until the topping is crisp and golden.

Serves 8

 

APRICOT, BANANA AND BUTTERMILK BREAD

1 cup wholemeal self raising flour

1 cup plain flour

1 teaspoon baking powder

1 teaspoon bicarbonate of soda

Pinch of salt (optional)

1 teaspoon ground cinnamon

½ cup raw sugar

1 cup dried diced apricots

1¼ cups buttermilk

1 teaspoon vanilla extract

2 eggs

1 cup mashed very ripe banana (about 2 large bananas)

 

  • Preheat oven to 180°C. Line a loaf pan (base about 22cm long x 10cm wide) with non-stick baking paper.
  • Sift flours, baking powder, bicarbonate of soda, salt and cinnamon into a large bowl. Stir in sugar and dried apricots.
  • Combine buttermilk, vanilla, eggs and mashed banana in a large jug. Whisk until well combined. Make a well in the centre of the dry ingredients. Using a metal spoon, gently fold egg mixture into the dry ingredients until well combined.
  • Spoon mixture into the prepared loaf pan. Bake for 50-55 minutes or until a skewer inserted in the centre comes out clean. Cool in pan for 10 minutes then turn out onto a wire rack to cool completely. Slice and serve.Serves: 8                        TIPS: Bread can be toasted if desired.
  •             For a dairy free option:
  • Preparation: 20 minutes
  •  Cooking: 50-55 minutes
  • Replace the buttermilk with ½ cup low fat soy milk plus ¾ cup vanilla flavoured soy yoghurt OR with 1¼ cups low fat soy milk soured by replacing 1½ teaspoons of the soymilk with 1½ teaspoons lemon juice. PER SERVE: 1280kj (295cal); Protein 9g; Total fat 3g; Saturated fat 1g; Carbohydrate 58g; Total sugars 30g; Sodium 420g; Potassium 630g; Calcium 100mg; iron 2.0mg; Fibre 6g

 

 

PEAR CREAM

1 x 410g can pears in natural juice, drained, juice reserved

½ cup raw cashews

½ cup reserved juice from pears

1 teaspoon vanilla

¼ teaspoon Guar Gum

 

  • Blend all ingredients till very smooth.
  • Ready to serve – great on any dessert.

Try other fruits – eg canned pineapple

APRICOT, BANANA AND BUTTERMILK BREAD

1 cup wholemeal self raising flour

1 cup plain flour

1 teaspoon baking powder

1 teaspoon bicarbonate of soda

Pinch of salt (optional)

1 teaspoon ground cinnamon

½ cup raw sugar

1 cup dried diced apricots

1¼ cups buttermilk

1 teaspoon vanilla extract

2 eggs

1 cup mashed very ripe banana (about 2 large bananas)

 

  • Preheat oven to 180°C. Line a loaf pan (base about 22cm long x 10cm wide) with non-stick baking paper.
  • Sift flours, baking powder, bicarbonate of soda, salt and cinnamon into a large bowl. Stir in sugar and dried apricots.
  • Combine buttermilk, vanilla, eggs and mashed banana in a large jug. Whisk until well combined. Make a well in the centre of the dry ingredients. Using a metal spoon, gently fold egg mixture into the dry ingredients until well combined.
  • Spoon mixture into the prepared loaf pan. Bake for 50-55 minutes or until a skewer inserted in the centre comes out clean. Cool in pan for 10 minutes then turn out onto a wire rack to cool completely. Slice and serve.Serves: 8
  • Preparation: 20 minutesCooking: 50-55 minutes
    • Replace the buttermilk with ½ cup low fat soy milk plus ¾ cup vanilla flavoured soy yoghurt OR with 1¼ cups low fat soy milk soured by replacing 1½ teaspoons of the soymilk with 1½ teaspoons lemon juice.TIPS: Bread can be toasted if desired.For a dairy free option:
    • Replace the buttermilk with ½ cup low fat soy milk plus ¾ cup vanilla flavoured soy yoghurt OR with 1¼ cups low fat soy milk soured by replacing 1½ teaspoons of the soymilk with 1½ teaspoons lemon juice
  • PER SERVE: 1280kj (295cal); Protein 9g; Total fat 3g; Saturated fat 1g; Carbohydrate 58g; Total sugars 30g; Sodium 420g; Potassium 630g; Calcium 100mg; iron 2.0mg; Fibre 6g

 

 

 

 

 

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2 thoughts on “Norfolk Island Recipes

  1. Thankyou, Our family is not vegetarian, as my sister is, but I especially love the Cottage Chees and Brazil Nut Patties. My sons refer to these as “no meat” patties and they have been a hit with a number of their non vegetarian friends also

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