Cooking with CareRecipes from Leading Ethical Chefs

Tips to Help You Eat More Thoughtfully+

1cooking with care

We all have those feelings of right and wrong

Having a moral compass is part of what defines us as human beings Whether itrsquos our own personal standards of behaviour or those which society finds socially acceptable ethical beliefs shape the way we live - and even the way we eat

To eat ethically is to be mindful of the effects our food choices have on us and the world around us It means understanding where our food came from who produced it and what impact itrsquos having on people animals and the environment

Ethical eating encompasses a wide range of values from environmental sustainability to animal welfare to economic issues and fair trade to health and wellbeing

Choosing a single ethical framework that determines how you should eat is no easy task and one personrsquos ethical positions arenrsquot always aligned with anotherrsquos

The first step is to determine whatrsquos important to you and start there You donrsquot want to be in a constant state of worry about your food choices but you do want the satisfaction of being an informed consumer

Before you begin

2cooking with care

The ethical kitchen begins with eating green but it doesnrsquot end there

Ethical eating is more than just food choices ndash itrsquos energy-efficient food preparation and cleaning habits equipment made from sustainable materials and the avoidance of toxic chemicals and excess product packaging

Earth-friendly eating stretches from the farm to the fridge to the cleanup and a little bit of devotion passion common sense and experience goes a long way

Before embarking on your ethical eating journey you must first understand the basics of an ethical kitchen

Food wasteIt is estimated that Australians waste on average up to 20 of all food purchased That means for every five grocery bags brought into the home one is thrown out This wastage equates to a loss of around $8 billion per year in Australia alone (Source Department of the Environment and Energy)

Unfortunately food wastage has deeper consequences than just monetary value and itrsquos not just about what goes in the bin Itrsquos also the vast amounts of resources energy and water it takes to produce process store refrigerate transport and cook that food

Scenes of pollution climate change water shortage poverty and hunger are becoming increasingly familiar and the reality is that the more food we waste the bigger these issues will be So an ethical kitchen should have a strong focus on reduced waste Ideas for reducing waste include

bull Making a broth from celery tops onion and garlic skins carrot peel leek greens and other veggie scraps

bull Blending up nuts and veggie tops to make a pesto (careful not to use the green tops of rhubarb as the leaves are poisonous)

bull Making soup from the stems of broccoli and kalebull Using peelings to create flavoursome teasbull Adding olive stones to olive oil

Sustainable cookingMake simple choices such as boiling only the water you need when making a cup of tea can add up to significant environmental milestones The same goes for using tiered steamers to cook varying dishes in one sitting and not opening the oven during the cooking process (itrsquoll ruin your cakes if you do this anyway)

Make best use of your oven whenever possible by cooking more than one thing at once For small dishes consider using the microwave instead which can save as much as 80 energy

Preheating is almost prehistoric Many new ovens come to temperature so rapidly they make preheating obsolete so try placing dishes with flexible cooking times in the oven straight away You can then turn the oven off and leave the residual heat to cook your dish for the final ten minutes

The ethical kitchen

1cooking with care

We all have those feelings of right and wrong

Having a moral compass is part of what defines us as human beings Whether itrsquos our own personal standards of behaviour or those which society finds socially acceptable ethical beliefs shape the way we live - and even the way we eat

To eat ethically is to be mindful of the effects our food choices have on us and the world around us It means understanding where our food came from who produced it and what impact itrsquos having on people animals and the environment

Ethical eating encompasses a wide range of values from environmental sustainability to animal welfare to economic issues and fair trade to health and wellbeing

Choosing a single ethical framework that determines how you should eat is no easy task and one personrsquos ethical positions arenrsquot always aligned with anotherrsquos

The first step is to determine whatrsquos important to you and start there You donrsquot want to be in a constant state of worry about your food choices but you do want the satisfaction of being an informed consumer

Before you begin

2cooking with care

The ethical kitchen begins with eating green but it doesnrsquot end there

Ethical eating is more than just food choices ndash itrsquos energy-efficient food preparation and cleaning habits equipment made from sustainable materials and the avoidance of toxic chemicals and excess product packaging

Earth-friendly eating stretches from the farm to the fridge to the cleanup and a little bit of devotion passion common sense and experience goes a long way

Before embarking on your ethical eating journey you must first understand the basics of an ethical kitchen

Food wasteIt is estimated that Australians waste on average up to 20 of all food purchased That means for every five grocery bags brought into the home one is thrown out This wastage equates to a loss of around $8 billion per year in Australia alone (Source Department of the Environment and Energy)

Unfortunately food wastage has deeper consequences than just monetary value and itrsquos not just about what goes in the bin Itrsquos also the vast amounts of resources energy and water it takes to produce process store refrigerate transport and cook that food

Scenes of pollution climate change water shortage poverty and hunger are becoming increasingly familiar and the reality is that the more food we waste the bigger these issues will be So an ethical kitchen should have a strong focus on reduced waste Ideas for reducing waste include

bull Making a broth from celery tops onion and garlic skins carrot peel leek greens and other veggie scraps

bull Blending up nuts and veggie tops to make a pesto (careful not to use the green tops of rhubarb as the leaves are poisonous)

bull Making soup from the stems of broccoli and kalebull Using peelings to create flavoursome teasbull Adding olive stones to olive oil

Sustainable cookingMake simple choices such as boiling only the water you need when making a cup of tea can add up to significant environmental milestones The same goes for using tiered steamers to cook varying dishes in one sitting and not opening the oven during the cooking process (itrsquoll ruin your cakes if you do this anyway)

Make best use of your oven whenever possible by cooking more than one thing at once For small dishes consider using the microwave instead which can save as much as 80 energy

Preheating is almost prehistoric Many new ovens come to temperature so rapidly they make preheating obsolete so try placing dishes with flexible cooking times in the oven straight away You can then turn the oven off and leave the residual heat to cook your dish for the final ten minutes

The ethical kitchen

2cooking with care

The ethical kitchen begins with eating green but it doesnrsquot end there

Ethical eating is more than just food choices ndash itrsquos energy-efficient food preparation and cleaning habits equipment made from sustainable materials and the avoidance of toxic chemicals and excess product packaging

Earth-friendly eating stretches from the farm to the fridge to the cleanup and a little bit of devotion passion common sense and experience goes a long way

Before embarking on your ethical eating journey you must first understand the basics of an ethical kitchen

Food wasteIt is estimated that Australians waste on average up to 20 of all food purchased That means for every five grocery bags brought into the home one is thrown out This wastage equates to a loss of around $8 billion per year in Australia alone (Source Department of the Environment and Energy)

Unfortunately food wastage has deeper consequences than just monetary value and itrsquos not just about what goes in the bin Itrsquos also the vast amounts of resources energy and water it takes to produce process store refrigerate transport and cook that food

Scenes of pollution climate change water shortage poverty and hunger are becoming increasingly familiar and the reality is that the more food we waste the bigger these issues will be So an ethical kitchen should have a strong focus on reduced waste Ideas for reducing waste include

bull Making a broth from celery tops onion and garlic skins carrot peel leek greens and other veggie scraps

bull Blending up nuts and veggie tops to make a pesto (careful not to use the green tops of rhubarb as the leaves are poisonous)

bull Making soup from the stems of broccoli and kalebull Using peelings to create flavoursome teasbull Adding olive stones to olive oil

Sustainable cookingMake simple choices such as boiling only the water you need when making a cup of tea can add up to significant environmental milestones The same goes for using tiered steamers to cook varying dishes in one sitting and not opening the oven during the cooking process (itrsquoll ruin your cakes if you do this anyway)

Make best use of your oven whenever possible by cooking more than one thing at once For small dishes consider using the microwave instead which can save as much as 80 energy

Preheating is almost prehistoric Many new ovens come to temperature so rapidly they make preheating obsolete so try placing dishes with flexible cooking times in the oven straight away You can then turn the oven off and leave the residual heat to cook your dish for the final ten minutes

The ethical kitchen

3cooking with care

When cooking on the stove use a properly sized pot for each stove burner to reduce heat waste On an electric stove for example a 6-inch pot used on an 8-inch burner wastes more than 40 of the burnerrsquos heat

Consider cooking in bulk This leads to less packaging fewer trips to the store more efficient use of appliance energy and often significant financial savings

AppliancesItrsquos estimated that at least six million kitchen gadgets end up in landfills every year so think carefully before purchasing an appliance or gadget for your kitchen Ask yourself if you really need it and if you do then consider high quality purchases that will last If you do need to dispose of an appliance or gadget do so properly by contacting your local council Many can be reconditioned or have parts salvaged rather than just thrown away

When buying an appliance always ask about the way it was made what materials were used and how energy efficient it is The more questioning the consumer the more companies get the message Pay attention to the Energy Rating too as the more stars an appliance has the more energy efficient it is

CleaningThe list of what goes into regular petrochemical-based dishwashing liquids detergents floor and surface cleaners and spray and wipes is enough to turn anyonersquos stomach Fortunately there are plenty of natural cleaning companies producing excellent non-toxic biodegradable plant-based products Alternatively try making your own using everyday ingredients such as vinegar and baking soda When it comes to cleaning dishes a dishwasher run on its economy cycle with a full load should use less water than hand washing

4cooking with care

Eating ethically might not be as difficult as you think

One of the most impactful changes you can make is eating less meat but that doesnrsquot mean you have to drop every bite from your diet Australians eat more meat per capita than any other country in the world so just cutting back can make a big difference (Source httpwwwbusinessinsidercomauwhere-do-people-eat-the-most-meat-2016-10r=USampIR=T)

Many Australian towns have a weekly farmers market in which you can shop and grocery stores are generally always packed with colourful fruits and vegetables as well as delicious meatless options such as veggie burgers veggie hotdogs and vegan ldquochickenrdquo nuggets Going out to eat vegan or vegetarian style is fairly easy too these days with more and more restaurants now offering a variety of suitable selections

Eating ethically is about the way in which you see food and how you base your decisions surrounding the food you consume There are number of ways you can transition your eating habits into ethical ones

Eat less meatSome meat comes from factory farms that mistreat animals plus meat causes more emissions land clearing and pollution than say vegetables Try reducing your intake of meat to just once a week and always look for organic farms where animals have space to roam outdoors

Grow your own Therersquos no better way to get fresh organic produce than by growing it yourself Even growing what you can on a balcony or windowsill can make a big difference

Know your labelsLabels are everywhere these days but theyrsquore worthless if you donrsquot understand them Get to know the difference between terms such as ldquonaturalrdquo ldquoorganicrdquo and ldquocertified organicrdquo and familiarise yourself with partnering organisations that match your values

Learn where your food comes fromMost of us have no idea where a large percentage of our food comes from and being in the dark makes developing

a healthy relationship with your food challenging Knowledge gives you the appreciation and respect that food is not indispensable and accentuates the notion that eating shouldnrsquot be a mindless act

Shop localEating local means that you not only reduce your carbon footprint but you also support your local economy If more people ate locally and in season the worldrsquos carbon emissions would drop significantly

Waste lessScraps can make a frugal source of food and therersquos little reason to throw much of them away For those that canrsquot be reused composting can make excellent rich soil Waste not want not

Avoid processed foods Processed foods require high levels of energy in the production stages and are often less nutritious than home cooked meals If time is an issue try cooking in bulk and freezing meals for convenience that wonrsquot hurt the planet

Transitioning to ethical eating

5cooking with care

Focus on plants The human body needs a good amount of plant nutrition to stay healthy and the added bonus of choosing fresh fruit and vegetables legumes and grains is their limited packaging

Limit refined sugarNot only is refined sugar damaging to your health itrsquos damaging on the environment too Sugar causes more biodiversity loss than most crops due to the destruction of habitats to make way for plantations the intensive use of water for irrigation the heavy use of agricultural chemicals and the polluted wastewater that is routinely discharged in the sugar production process

Plan your meals By planning your meals you can greatly reduce the amount of wastage your household goes through A good meal plan helps to reuse ingredients while still eating tasty nutritious meals every night of the week

Shop fair trade Respecting human rights means looking for foods that have been produced by workers paid a fair wage ndash this is especially important with foods like chocolate and coffee Looking for products with the Fair Trade or UTZ certification mean you are supporting local economies around the world

Buy free rangeAlways shop for eggs that carry a free range label but do your research too 65 of Australians are happy to pay premium prices for free range eggs but not all brands adhere to the Model Code of Practice

Choose seafood wiselySome of the fish you buy comes from endangered overfished species while others come from unsafe or cruel fishing methods Always know where and how your seafood is sourced with the Sustainable Seafood Guide from the Australian Marine Conservation Society at wwwsustainableseafoodorgau

Dine at ethical eateriesMany cafersquos and restaurants openly discuss the importance of an ethical kitchen and can be great sources of inspiration For fancy sit-down restaurants check out some of the chefs from our Ethical Recipes Guide below For takeaway in Sydney try the nourishing vegetarian Iku Wholefoods chain or the all-vegan chain Lord of the Fries in Melbourne Perth and Sydney Therersquos also Oliverrsquos Real Food at various locations across Australiarsquos east coast from Brisbane to Geelong thatrsquos giving Maccas a good run for its money

Encourage othersYou donrsquot have to be an ethical eater alone and the more you discuss mindful eating the more likely others will be influenced by your behaviour

Think before you eatBeing an ethical eater means taking the time to really think about your food Before going shopping take a look at your grocery list and see if you can make any changes Before you take a bite think about what went into making it Appreciation for food and environment is the key to ethical eating

6cooking with care

Chef Alan Bergo started cooking when he was 15 In 2010 he accepted a position at the nationally recognized Heartland Restaurant in St Paul as sous chef where he helped curate the daily changing menu that sources only indigenous ingredients from a 300 mile radius of Minnesota In 2014 Bergo helped concept and open The Salt Cellar as Executive Chef which he describes as an ldquoingredient-focused chef-driven restaurantrdquo

Bergo is most widely known as an authority on wild Midwestern food especially mushrooms In 2012 he launched his website Forager | Chef which allows him to connect with mushroom hunters and foragers from around the world

His work has appeared in various national and regional publications and his video series with collaborative photography mentor Chris Bohnhoff is located on Youtube Vimeo and TPT Rewire-a section of Twin Cities Public Television

A note from the chef

Ramps or wild leeks (Allium tricoccum) are a subject

of hot debate regarding ethical sustainability In the

spring chefs prize the bulbs of the garlicky plant

and more and more people want to pick them for

themselves Digging up the entire plant to harvest

the bulbs means they wonrsquot grow back but the leaves

can be harvested with no harm to the plant Canada

has had restrictions on picking ramps for years and

now New York State has followed suit I foresee more

restrictions and penalties for digging ramps and at

the same time wersquoll inevitably see the loss of many

small patches due to increases in overharvesting

Every year I make a point of telling my readers

and customers at the restaurant the importance of

harvesting the bulbs in moderation and the leaves

of the plant with abandon Better yet purchase them

from a sustainably procured source like a local co op

If wersquore careful and curb overharvesting now there

will be plenty of ramps for generations to come

These dumplings are a celebration of the ramprsquos

beautiful oval shaped leaves They have a strong

garlic flavor and make a striking Italian style gnudi

dumpling which I occasionally serve accompanied

by other vegetables as a vegetarian entreacutee or a

side dish Theyrsquore velvety soft and fluffy and need

nothing more than some butter and parmesan to

accent them

ldquoVego dumplingsfrom Alan Bergo of The Salt Cellar

7cooking with care

Ingredients(Makes 15 dumplings - enough to serve 4-6 people)

bull 6 ounces ramp leaves stems removedbull 8 ounces soft organic goat cheesebull 4 large organic free-range egg yolksbull 4 tablespoons grated organic parmesan cheesebull frac12 teaspoon kosher saltbull Pinch of fresh ground black pepperbull frac12 cup OO flour

For serving (optional)

bull 4 tablespoons unsalted organic butterbull 2 teaspoons sliced fresh sagebull frac14 cup dry white winebull Pinch of salt and pepperbull 2 tablespoons grated organic parmesan

Alternatively substitute ramp leaves with equal parts of leeks and green onions

Method1 Bring a gallon of salted water to a boil and have an ice bath ready Plunge the ramp leaves into the boiling water just to wilt them then shock in an ice bath Remove the ramp leaves and squeeze dry then chop fine In the bowl of a high speed blender combine the ramp leaves and the egg yolks then puree until very smooth being careful not to overmix and cause the mixture to heat since it will destroy the flavor Alternately if a high speed blender isnrsquot accessible the ramp leaves can be processed in a food processor for a more rustic look

2 Transfer the ramp leaf puree to a mixing bowl and add the cheese salt pepper and flour then mix until just combined Allow the mixture to rest for 20 minutes

3 To cook the dumplings bring a pot of lightly salted water to a simmer then using an ounce portion scoop or heaping tablespoons for balls of the dough and drop them into the water Cook the dumplings for exactly 5 minutes at a brisk simmer turning occasionally with a spoon to make sure the top and bottom are evenly cooked When the dumplings are done remove them to an oiled pan to cool then serve immediately or transfer to a labelled dated container and refrigerate for up to 4 days

To serve the dumplings

1 To serve the dumplings per the photograph put the dumplings in wide shallow baking dish then melt the butter in a saute pan and cook until browned and aromatic

2 Add a teaspoon of sliced fresh sage then deglaze the pan with frac14 cup of dry white wine

3 Drizzle the sage butter over the dumplings sprinkle with parmesan and bake at 350 for 10-15 minutes or until hot throughout

Vego dumplings

Ramp Dumplings

from Alan Bergo of The Salt Cellar

8cooking with care

Sydney Seafood School (SSS) located at Sydney Fish Market (SFM) is Australiarsquos largest recreational cooking school Since opening its doors in 1989 itrsquos taught over 200000 guests how to choose and prepare fresh Australian seafood SFM is committed to ensuring a sustainable supply of seafood for generations to come It plays a leading role within industry and works with government to eliminate unlawful fishing maintain traceability protect marine habitats minimise by-catch and support rigorous scientific research into the sustainability of Australian fisheries

When SSS was launched 27 years ago Sydneyrsquos food obsession was in its infancy and much of the NSW fishing fleetrsquos catch (things like octopus squid red mullet crabs and other species with which many shoppers werenrsquot really familiar) was unwanted and sold as bait or for next to nothing to those who did appreciate it Initially established to create a demand for these more unusual species - which in turn reduces demand on the most popular species - over the years the School has broadened its reach to teach local interstate and overseas food-lovers how to cook a huge variety of species and cuisines

Many classes are taught by leading Australian chefs including Christine Manfield and Darren Robertson whose recipes appear in this book All classes commence with a demonstration in the tiered auditorium before guests roll up their sleeves and in small groups recreate the dishes preparing a delicious seafood meal which they then sit down and enjoy with a glass of wine

A note about the cook

Roberta Muir has managed Sydney Seafood School

since 1997 She holds a Master of Arts degree in

Gastronomy from the University of Adelaide and is

a qualified sherry educator and cheese judge She

is passionate about getting people back into their

kitchens to turn fresh locally-sourced produce into

delicious meals to share with family and friends

As well as having over 200 seafood recipes on the

Schoolrsquos website she has written four cookbooks

and publishes a weekly Food-Wine-Travel newsletter

with simple (non-seafood) recipes to inspire people

to cook more often In her spare time she reviews

restaurants is a keen cook and an enthusiastic diner

and traveller Her passion for food wine and foreign

cultures has led her on adventures in Europe Africa

the Middle East North America and South East and

Central Asia and her newsletter also covers top tips

on where to eat what to drink and her favourite

travel discoveries

An easy appetizer for every occasionfrom Roberta Muir of Sydney Seafood School

8cooking with care

Sydney Seafood School (SSS) located at Sydney Fish Market (SFM) is Australiarsquos largest recreational cooking school Since opening its doors in 1989 itrsquos taught over 200000 guests how to choose and prepare fresh Australian seafood SFM is committed to ensuring a sustainable supply of seafood for generations to come It plays a leading role within industry and works with government to eliminate unlawful fishing maintain traceability protect marine habitats minimise by-catch and support rigorous scientific research into the sustainability of Australian fisheries

When SSS was launched 27 years ago Sydneyrsquos food obsession was in its infancy and much of the NSW fishing fleetrsquos catch (things like octopus squid red mullet crabs and other species with which many shoppers werenrsquot really familiar) was unwanted and sold as bait or for next to nothing to those who did appreciate it Initially established to create a demand for these more unusual species - which in turn reduces demand on the most popular species - over the years the School has broadened its reach to teach local interstate and overseas food-lovers how to cook a huge variety of species and cuisines

Many classes are taught by leading Australian chefs including Christine Manfield and Darren Robertson whose recipes appear in this book All classes commence with a demonstration in the tiered auditorium before guests roll up their sleeves and in small groups recreate the dishes preparing a delicious seafood meal which they then sit down and enjoy with a glass of wine

A note about the cook

Roberta Muir has managed Sydney Seafood School

since 1997 She holds a Master of Arts degree in

Gastronomy from the University of Adelaide and is

a qualified sherry educator and cheese judge She

is passionate about getting people back into their

kitchens to turn fresh locally-sourced produce into

delicious meals to share with family and friends

As well as having over 200 seafood recipes on the

Schoolrsquos website she has written four cookbooks

and publishes a weekly Food-Wine-Travel newsletter

with simple (non-seafood) recipes to inspire people

to cook more often In her spare time she reviews

restaurants is a keen cook and an enthusiastic diner

and traveller Her passion for food wine and foreign

cultures has led her on adventures in Europe Africa

the Middle East North America and South East and

Central Asia and her newsletter also covers top tips

on where to eat what to drink and her favourite

travel discoveries

An easy appetizer for every occasionfrom Roberta Muir of Sydney Seafood School

9cooking with care

Ingredientsbull 750g thick piece sustainably sourced sashimi-grade

salmon skin off pin-boned bull frac12 cup extra virgin olive oilbull Salt flakes and freshly ground black pepper to tastebull 8 bamboo skewers soaked in water for at least 1 hourbull frac12 cup whole-egg mayonnaise (look for mayonnaise

made with free range eggs)bull 1 tablespoon lime juicebull 3 zucchini trimmed and sliced lengthways into 5mm-

thick stripsbull 3 Japanese eggplants trimmed sliced lengthways into

5mm-thick strips (see notes)bull 1 red capsicum seeded and cut into thick slicesbull 2 small red onions cut into eighthsbull 4 lime cheeks to serve

Method

1 Cut fish into large even cubes place in a bowl and toss with a little of the oil salt and pepper Thread the cubes onto the skewers cover and refrigerate until ready to cook

2 Combine mayonnaise and lime juice you may not need all of the juice It should taste lightly tangy Set aside

3 Heat a barbecue or char-grill plate Brush the zucchini eggplants capsicum and onions with remaining olive oil salt and pepper and cook for 2-4 minutes each side until well coloured Remove and set aside

4 Cook the skewers for 30-60 seconds on each side until the flesh is opaque almost all the way to the centre Donrsquot cook them all the way through as theyrsquoll continue to cook after they are removed from the heat

5 Arrange the vegetables in the centre of each plate with the skewers on top Drizzle with some of the lime mayonnaise garnish with a lime cheek and pass the rest of the mayonnaise separately

Char-Grilled Salmon Kebabs amp Vegetables with Lime Mayonnaise

Image via Franz Scheurer Photography

Notes Sashimi-grade fish is normally sold trimmed if it is not trim off any skin and dark muscle and check for bones before cutting it If you donrsquot want to make your own mayonnaise use one made from whole eggs such as Paul Newmanrsquos Own or Thomy Japanese eggplants are long thin purple eggplants sometimes also called slipper or baby eggplants

Alternative species Albacore bonito mackerel striped marlin swordfish tuna

An easy appetizer for every occasionfrom Roberta Muir of Sydney Seafood School

10cooking with care

Christine Manfield is one of Australiarsquos most celebrated chefs having worked as restaurateur in three award winning restaurants Paramount in Sydney EastWest in London and Universal in Sydney Shersquos also a writer whose award-winning books have spiced up the lives of keen cooks everywhere

A love of spices and an understanding of the home cookrsquos need for authentically flavoured simple sustaining food led Christine to develop the Christine Manfield Spice Collection range of spice pastes and condiments widely available at retail stores throughout Australia

Christine is an ambassador for Oz Harvest and Artisans of Fashion as well as for Plan Internationalrsquos lsquoFrom Cup to Croprsquo and lsquoBecause I am a Girlrsquo campaigns Her Tamari Brown Rice Salad is part of a sustainable ethical diet with a focus on healthy and locally-grown seasonal food

Salad that you make friends withfrom Christine Manfield

11cooking with care

Ingredients(Serves 4)

bull 1 cup biodynamic brown rice cookedbull 30 ml organic tamari saucebull 30 ml extra virgin olive oil bull 30 ml apple cider vinegar bull 2 tsp organic sea salt flakesbull 1 tsp freshly ground black pepperbull frac14 cup sultanasbull 13 cup pepitas (pumpkin seeds)bull 13 cup blanched almonds toasted + coarsely

choppedbull frac12 cup puffed brown ricebull 1 small red onion peeled and finely dicedbull frac12 red capsicum cored and finely dicedbull 1 large carrot peeled and coarsely gratedbull 2 celery sticks finely dicedbull 1 bunch parsley leaves picked and finely chopped

Method1 When the rice is cooked spread it over the surface of a large wide bowl and cool in the fridge for 2 hours

2 Pour tamari olive oil and apple cider vinegar over the surface of the rice and season with salt and pepper Use the back of a wide flat spoon to break up the rice and mix in the dressing Leave the rice for 30 minutes to soak up the dressing

3 Add the remaining ingredients and gently combine

4 Taste and add more seasoning if needed

Tamari Brown Rice Salad Nuts and Sultanas

Salad that you make friends withfrom Christine Manfield

12cooking with care

Healthy fermented veggiesfrom Arabella Forge

Images via Kirsten Bresciani

Arabella has published three cookbooks which focus on deliciously thrifty cooking methods and direct relationships with our farmers Arabella is also a registered Nutritionist Dietitian and a columnist for Fairfax Media as well as regular contributor to Good Food and The Age Epicure Shersquos also been a presenter on Channel 10s Love to Share Food Itrsquos a Lifestyle TV and Taste of Travel Shersquos part of one of Australiarsquos first certified organic Dairy Farming Families and is passionate about developing direct relationships with local farmers and producers

12cooking with care

Healthy fermented veggiesfrom Arabella Forge

Images via Kirsten Bresciani

Arabella has published three cookbooks which focus on deliciously thrifty cooking methods and direct relationships with our farmers Arabella is also a registered Nutritionist Dietitian and a columnist for Fairfax Media as well as regular contributor to Good Food and The Age Epicure Shersquos also been a presenter on Channel 10s Love to Share Food Itrsquos a Lifestyle TV and Taste of Travel Shersquos part of one of Australiarsquos first certified organic Dairy Farming Families and is passionate about developing direct relationships with local farmers and producers

13cooking with care

Ingredientsbull 900g organic cabbage (outer leaves removed)bull 300g beetroot cleaned with stem removedbull 1 12 tablespoons sea saltbull 1 teaspoon caraway seedsbull 1 teaspoon fennel seeds

Equipmentbull 1 x 15 litre glass jarbull 1 large bowl

Before you start

bull You will be using your hands a lot to make sauerkraut so itrsquos a good idea to wash them thoroughly and cut your fingernails short

Method1 Remove the outer leaves of the cabbage that are tough or covered with dirt Cut the cabbage into quarters and remove the core Set aside 1-2 large leaves that you will use for your sauerkraut when you have finished

2 Use a large sharp knife to the cabbage into very fine slivers Place in a large bowl and set aside

3 Clean the beets and remove any excess dirt Chop off the stem Grate the beet flesh on a large grater setting Toss the beets with the bowl of cabbage and add the salt and herbs Toss the mixture together thoroughly using your hands It is really important that the salt is evenly dispersed

4 Leave the mixture to sit for 10-20 minutes The salt will draw out the moisture from the vegetables which will provide the liquid required for fermentation

5 Get your jar or crock ready next to the bowl then begin to make the kraut Use your hands to squeeze the vegetables together and soften the flesh Mix the ingredients together well and continue squeezing and mixing for 2-3 minutes You should notice a small pool (roughly frac12 cup) of liquid that forms at the bottom of the

Wild-Fermented Beet and Cabbage Kraut

Healthy fermented veggies

bowl Place the mixture into the jar or crock and press it down so that the vegetables are completely immersed in the liquid without any air bubbles This is important The mixture MUST be immersed under the liquid

6 Place the leaves that you have set aside at the beginning and use them as a lid over the vegetables During the next few days as the vegetables begin to ferment they will release small amounts of gas and rise up out of the liquid You need to prevent this from happening by placing a weight above the cabbage lid This could be a heavy weight pestle or a tall thin glass jar filled with water You then need to leave your vegetables at room temperature for 5 days before transferring them to the fridge (or root cellar ndash if you have one) The ideal temperature is between 15-22 degrees celcius If itrsquos warmer than this yoursquoll need to transfer to the fridge after only 3 days And if itrsquos cooler itrsquos worth leaving them out for 7 days or longer Once they have been transferred to the refrigerator they are ready to eat after 2-3 weeks becoming more sour as they age Kraut can last several months (perhaps years) when well-preserved in a root cellar or fridge The most important aspect of preservation is that the vegetables remain submerged under the liquid

from Arabella Forge

14cooking with care

Katinka is a vegetarian and part-timeaspiringattempting vegan She loves food but is concerned with where it has come from Her blog The Thoughtful Eater is about showing you how simple it is to become more involved with your food It will help you find food from sustainable sources and shows you how easy and diverse vegetarian and vegan cooking can be

She has a Diploma in Nutrition and a background in food policy and her blog incorporates health into her recipes because she truly believes you are what you eat

Veggie Burgerfrom Katinka Day of The Thoughtful Eater

14cooking with care

Katinka is a vegetarian and part-timeaspiringattempting vegan She loves food but is concerned with where it has come from Her blog The Thoughtful Eater is about showing you how simple it is to become more involved with your food It will help you find food from sustainable sources and shows you how easy and diverse vegetarian and vegan cooking can be

She has a Diploma in Nutrition and a background in food policy and her blog incorporates health into her recipes because she truly believes you are what you eat

Veggie Burgerfrom Katinka Day of The Thoughtful Eater

15cooking with care

Ingredients(For 1 burger)

bull 2 portobello mushrooms stems cut outbull 2 tbs olive oilbull 1 tbs tamaribull 1 tempeh pre-marinated burger (you can find these in

health food shops or buy plain tempeh)bull frac12 cup red cabbage finely slicedbull Small handful of alfalfa sproutsbull Lettuce leavesbull 1 tbs of fermented cabbage

MethodTime 40 mins (including marinating time)

1 Marinade the mushrooms in the olive oil and tamari for at least 20 minutes (the longer the better) If you canrsquot find pre-marinated tempeh you might also want to add the plain tempeh

2 Get a grill pan on the heat and make sure it is really hot before placing the mushrooms on They need around 5 minutes on each side depending on how large and thick they are

3 Meanwhile fry the piece of tempeh so that they get nice and warm (about 3 minutes on each side)

4 Once the mushrooms are ready you just need to plate up and put all the other ingredients on top of one another making sure the mushrooms are on the bottom and top Squeeze down together so it can fit in your mouth and enjoy

Mushroom Breadless Burger with Tempeh

Veggie Burgerfrom Katinka Day of The Thoughtful Eater

16cooking with care

The Cooks Co-op is a project Martin Boetz has always yearned to bring to fruition Having being part of the Australian food scene for over 20 years Martinrsquos vision of chefs having influence and control over their produce from seedling right through to the diners experience is now coming to life

This project focuses on sustainable farming building relationships with fellow farmers and food producers in the Hawkesbury region of NSW that share the ideals of nurturing education and promotion of quality chef grade produce

Martinrsquos broad experience across both Asian and European cooking ensures he has a depth of understanding of the market the Cooks Co-op will serve and of the end use for the produce it will growChinese influences within traditional Thai food have driven his individual take on modern Asian food and he is responsible for redefining modern Asian cuisine in Australia

A note from the chef

Cavolo Nero is also known as Tuscan cabbage or

black kale So popular at the moment as a juice

which I think is horriblehellip But this simple recipe will

have you loving the stuff Some other ways you can

use it

bull Cook pasta and fold the above through top with

Parmesan

bull Add Goats curd and chopped parsley to above dish

for a great main course

bull Tear leaves and add to soups or stews at the

last minute

ldquoA delicious dose of greensfrom Martin Boetz of Cooks Co-op

16cooking with care

The Cooks Co-op is a project Martin Boetz has always yearned to bring to fruition Having being part of the Australian food scene for over 20 years Martinrsquos vision of chefs having influence and control over their produce from seedling right through to the diners experience is now coming to life

This project focuses on sustainable farming building relationships with fellow farmers and food producers in the Hawkesbury region of NSW that share the ideals of nurturing education and promotion of quality chef grade produce

Martinrsquos broad experience across both Asian and European cooking ensures he has a depth of understanding of the market the Cooks Co-op will serve and of the end use for the produce it will growChinese influences within traditional Thai food have driven his individual take on modern Asian food and he is responsible for redefining modern Asian cuisine in Australia

A note from the chef

Cavolo Nero is also known as Tuscan cabbage or

black kale So popular at the moment as a juice

which I think is horriblehellip But this simple recipe will

have you loving the stuff Some other ways you can

use it

bull Cook pasta and fold the above through top with

Parmesan

bull Add Goats curd and chopped parsley to above dish

for a great main course

bull Tear leaves and add to soups or stews at the

last minute

ldquoA delicious dose of greensfrom Martin Boetz of Cooks Co-op

17cooking with care

Ingredientsbull 1 bunch cavolo nerobull 80g organic butterbull 80ml olive oilbull frac12 red chilli sliced or chopped finely optionalbull 2 cloves garlic crushedbull 12 a brownred onion dicedbull 1 tablespoon of baby capers

Method1 In a large frying pan melt the oil into the butter amp sizzle

2 Allow the garlic and onion take on some colour 2 minutes

3 Slice the Cavolo nero finely set aside

4 Add the garlic sliced onion and chilli

5 Stir around on a medium heat

6 Add capers and stir through

7 Add the kale yes it is a lot but it will break down as it cooks

8 Now add a splash of white wine 50ml or water this will help break it down

9 Stir around for a good 5 minutes still at medium heat

10 Season with salt and pepper

11 Spoon onto a serving plate drizzle with extra olive oil and a squeeze of lemon

Cavolo Nero Stir Fried with Capers Onions amp Garlic

A delicious dose of greensfrom Martin Boetz of Cooks Co-op

18cooking with care

Lee Holmes is a holistic nutritionist yoga teacher wholefoods chef Lifestyle Food Channelrsquos Healthy Eating Expert and author of the bestselling books Supercharged Food Eat Your Way to Health Supercharged Food Eat Yourself Beautiful Eat Clean Green and Vegetarian Heal your Gut Eat Right for Your Shape and Supercharged Food for Kids Lee also runs a four-week online lsquoHeal Your Gutrsquo program

She is a columnist with Wellbeing and Danny Seorsquos Naturally Magazine and her articles have appeared in leading Australian newspapers and journals as well as The Times and The Telegraph The Daily Express in the UK and The Huffington Post in the US

Lee secured a six-figure deal on Network Tenrsquos Shark Tank Australia to further spread the Supercharged Food message Leersquos blog Supercharged Food won the overall award at the Bupa Health Influencer Awards in 2013 as well as the best blog in the Healthy Eating Category On it she features recipes information news reviews and menu planning ideas and encourages SOLE food Sustainable Organic Local and Ethical

Nourishing brekkyfrom Lee Holmes of Supercharged Food

18cooking with care

Lee Holmes is a holistic nutritionist yoga teacher wholefoods chef Lifestyle Food Channelrsquos Healthy Eating Expert and author of the bestselling books Supercharged Food Eat Your Way to Health Supercharged Food Eat Yourself Beautiful Eat Clean Green and Vegetarian Heal your Gut Eat Right for Your Shape and Supercharged Food for Kids Lee also runs a four-week online lsquoHeal Your Gutrsquo program

She is a columnist with Wellbeing and Danny Seorsquos Naturally Magazine and her articles have appeared in leading Australian newspapers and journals as well as The Times and The Telegraph The Daily Express in the UK and The Huffington Post in the US

Lee secured a six-figure deal on Network Tenrsquos Shark Tank Australia to further spread the Supercharged Food message Leersquos blog Supercharged Food won the overall award at the Bupa Health Influencer Awards in 2013 as well as the best blog in the Healthy Eating Category On it she features recipes information news reviews and menu planning ideas and encourages SOLE food Sustainable Organic Local and Ethical

Nourishing brekkyfrom Lee Holmes of Supercharged Food

19cooking with care

Ingredientsbull 200 g (7 oz1 cup) quinoabull 1 cup chopped kalebull 1 tablespoon organic butter for fryingbull 3 organic free-range eggsbull 60 g (214 oz14 cup) basil pesto (see page 194)bull 1 avocado peeled stone removed and cut into

wedgesbull juice of 12 lemonbull Celtic sea salt and freshly ground black pepper

Method1 Cook the quinoa according to the packet directions

2 Line a bamboo steamer with baking paper and steam the kale over a saucepan of gently simmering water for

3 10 minutes or until tender Set aside

4 Meanwhile add the butter to a frying pan over medium heat and fry the eggs until done to your liking

5 To serve divide the quinoa kale and pesto between three bowls Top with a fried egg place the avocado on the side and finish with a squeeze of lemon for extra zing Season to taste

Green Breakfast Bowl

Nourishing brekkyfrom Lee Holmes of Supercharged Food

20cooking with care

Janella has been involved in the wonderful world of natural health and wholefood virtually since birth and professionally since 1990 She became a wholefood chef which led to studying and qualifying in Naturopathy Nutrition and Herbal Medicine in 1999 and has written several books on the subject Janella is the ambassador for Lifestream and writes for various publications such as Body + Soul liftout Nourish and Australian Natural Health magazine - as well as having a large and loyal social media following

Janella has clinics in Sydney Brisbane and Bangalow - her hometown in the Northern Rivers near Byron Bay In her clinics she coaches individual clients not only on how to improve their physical emotional and mental health but that of our earth Her specialties are digestive and reproductive health hormone imbalance mental health adrenal fatigue and allergies sleep issues and weight loss She uses only wholefood sustainable supplements and organic and wild-crafted herbal medicine in her clinics

Janella is currently writing her 5th book lsquoA Gut Full Are You Hormones Making You Fat Sick + Tiredrsquo

Veggie proteinfrom Janella Purcell

21cooking with care

Ingredientsbull 160 g (5frac34 oz1 cup) brown rice flourbull 95 g (3frac14 ozfrac12 cup) fine polentabull 1 tsp sweet paprikabull 1 tsp cumin seedsbull 1 tsp ground corianderbull 1 tbsp curry powderbull 1 tsp dried thymebull frac12 tsp unrefined saltbull 250 ml (9 fl oz1 cup) soy milkbull 2 tbsp dijon mustardbull 1 times 300 g (10frac12 oz) block tempeh cut into 4 triangular

piecesbull 2 tbsp coconut or macadamia oil (more if you want to

shallow-fry it) bull Herbed sweet potato chips to serve

Dressingbull 125 ml (4 fl ozfrac12 cup) lemon juicebull 2 garlic cloves crushedbull 1 tsp unrefined salt

Method1 For the polenta crust mix together the flour polenta paprika cumin coriander curry powder thyme and salt on a plate

2 Whisk the milk and mustard in a bowl

3 Firmly press the tempeh pieces into the polenta crumbs coating all sides dip into the milk mixture then coat again in the polenta crumbs

4 Heat the oil in a large heavy-based frying pan over mediumndash high heat Or place it straight on the barbie Add the tempeh and cook on all sides for 2 minutes or until golden Drain on paper towel

5 Meanwhile for the dressing whisk the lemon juice garlic and salt in a small bowl Taste and adjust the seasoning if you like

Variationsbull Barbecue the tempeh instead of pan-frying - in this

case brush a little oil on the barbecue plate firstbull Or bake it turning once at 180degC (350degFGas 4) for 15

minutes bull Grilling is another option

Polenta Crusted Tempeh

Veggie proteinfrom Janella Purcell

22cooking with care

Polish-born health coach blogger and cookbook author Martyna Angell has worked as a recipe developer for a number of local and international publishers and brands such as I Quit Sugar She is a regular wholefood columnist for the Australian Nourish magazine Martynarsquos website and cookbook The Wholesome Cook offer a mix of wholefood classics which are based around real food and can be adapted to create Paleo-friendly plant-based gluten-free and dairy-free options

Paleo-friendly vego lunchfrom Martyna Angell of Wholesome Cook

20cooking with care

Janella has been involved in the wonderful world of natural health and wholefood virtually since birth and professionally since 1990 She became a wholefood chef which led to studying and qualifying in Naturopathy Nutrition and Herbal Medicine in 1999 and has written several books on the subject Janella is the ambassador for Lifestream and writes for various publications such as Body + Soul liftout Nourish and Australian Natural Health magazine - as well as having a large and loyal social media following

Janella has clinics in Sydney Brisbane and Bangalow - her hometown in the Northern Rivers near Byron Bay In her clinics she coaches individual clients not only on how to improve their physical emotional and mental health but that of our earth Her specialties are digestive and reproductive health hormone imbalance mental health adrenal fatigue and allergies sleep issues and weight loss She uses only wholefood sustainable supplements and organic and wild-crafted herbal medicine in her clinics

Janella is currently writing her 5th book lsquoA Gut Full Are You Hormones Making You Fat Sick + Tiredrsquo

Veggie proteinfrom Janella Purcell

21cooking with care

Ingredientsbull 160 g (5frac34 oz1 cup) brown rice flourbull 95 g (3frac14 ozfrac12 cup) fine polentabull 1 tsp sweet paprikabull 1 tsp cumin seedsbull 1 tsp ground corianderbull 1 tbsp curry powderbull 1 tsp dried thymebull frac12 tsp unrefined saltbull 250 ml (9 fl oz1 cup) soy milkbull 2 tbsp dijon mustardbull 1 times 300 g (10frac12 oz) block tempeh cut into 4 triangular

piecesbull 2 tbsp coconut or macadamia oil (more if you want to

shallow-fry it) bull Herbed sweet potato chips to serve

Dressingbull 125 ml (4 fl ozfrac12 cup) lemon juicebull 2 garlic cloves crushedbull 1 tsp unrefined salt

Method1 For the polenta crust mix together the flour polenta paprika cumin coriander curry powder thyme and salt on a plate

2 Whisk the milk and mustard in a bowl

3 Firmly press the tempeh pieces into the polenta crumbs coating all sides dip into the milk mixture then coat again in the polenta crumbs

4 Heat the oil in a large heavy-based frying pan over mediumndash high heat Or place it straight on the barbie Add the tempeh and cook on all sides for 2 minutes or until golden Drain on paper towel

5 Meanwhile for the dressing whisk the lemon juice garlic and salt in a small bowl Taste and adjust the seasoning if you like

Variationsbull Barbecue the tempeh instead of pan-frying - in this

case brush a little oil on the barbecue plate firstbull Or bake it turning once at 180degC (350degFGas 4) for 15

minutes bull Grilling is another option

Polenta Crusted Tempeh

Veggie proteinfrom Janella Purcell

22cooking with care

Polish-born health coach blogger and cookbook author Martyna Angell has worked as a recipe developer for a number of local and international publishers and brands such as I Quit Sugar She is a regular wholefood columnist for the Australian Nourish magazine Martynarsquos website and cookbook The Wholesome Cook offer a mix of wholefood classics which are based around real food and can be adapted to create Paleo-friendly plant-based gluten-free and dairy-free options

Paleo-friendly vego lunchfrom Martyna Angell of Wholesome Cook

21cooking with care

Ingredientsbull 160 g (5frac34 oz1 cup) brown rice flourbull 95 g (3frac14 ozfrac12 cup) fine polentabull 1 tsp sweet paprikabull 1 tsp cumin seedsbull 1 tsp ground corianderbull 1 tbsp curry powderbull 1 tsp dried thymebull frac12 tsp unrefined saltbull 250 ml (9 fl oz1 cup) soy milkbull 2 tbsp dijon mustardbull 1 times 300 g (10frac12 oz) block tempeh cut into 4 triangular

piecesbull 2 tbsp coconut or macadamia oil (more if you want to

shallow-fry it) bull Herbed sweet potato chips to serve

Dressingbull 125 ml (4 fl ozfrac12 cup) lemon juicebull 2 garlic cloves crushedbull 1 tsp unrefined salt

Method1 For the polenta crust mix together the flour polenta paprika cumin coriander curry powder thyme and salt on a plate

2 Whisk the milk and mustard in a bowl

3 Firmly press the tempeh pieces into the polenta crumbs coating all sides dip into the milk mixture then coat again in the polenta crumbs

4 Heat the oil in a large heavy-based frying pan over mediumndash high heat Or place it straight on the barbie Add the tempeh and cook on all sides for 2 minutes or until golden Drain on paper towel

5 Meanwhile for the dressing whisk the lemon juice garlic and salt in a small bowl Taste and adjust the seasoning if you like

Variationsbull Barbecue the tempeh instead of pan-frying - in this

case brush a little oil on the barbecue plate firstbull Or bake it turning once at 180degC (350degFGas 4) for 15

minutes bull Grilling is another option

Polenta Crusted Tempeh

Veggie proteinfrom Janella Purcell

22cooking with care

Polish-born health coach blogger and cookbook author Martyna Angell has worked as a recipe developer for a number of local and international publishers and brands such as I Quit Sugar She is a regular wholefood columnist for the Australian Nourish magazine Martynarsquos website and cookbook The Wholesome Cook offer a mix of wholefood classics which are based around real food and can be adapted to create Paleo-friendly plant-based gluten-free and dairy-free options

Paleo-friendly vego lunchfrom Martyna Angell of Wholesome Cook

22cooking with care

Polish-born health coach blogger and cookbook author Martyna Angell has worked as a recipe developer for a number of local and international publishers and brands such as I Quit Sugar She is a regular wholefood columnist for the Australian Nourish magazine Martynarsquos website and cookbook The Wholesome Cook offer a mix of wholefood classics which are based around real food and can be adapted to create Paleo-friendly plant-based gluten-free and dairy-free options

Paleo-friendly vego lunchfrom Martyna Angell of Wholesome Cook

23cooking with care

Ingredients(Makes 4)Prep time 15 mins Cooking time 5 mins

bull 4 hard-boiled organic free-range eggs peeledbull 1 organic free-range egg lightly whiskedbull 3 tablespoons frozen peas or frozen corn and peas

thawed water squeezed outbull 1frasl4 teaspoon sea salt flakesbull 1frasl2 teaspoon freshly ground black pepperbull 1 teaspoon chopped fresh or dried chivesbull 1frasl4 cup quinoa flakes or breadcrumbs of your choice

plus 1frasl4 cup extra for coatingbull 4 tablespoons coconut olive or macadamia oil

To serve (optional)bull 4 lettuce leaves bread rolls of your choice (optional)bull F inely sliced cucumber mayonnaise or Avocado

Tartare Sauce (page 54 of The Wholesome Cook book)

Method1 Place hard-boiled eggs in a bowl and mash with a fork until crumbly

2 Add egg peas salt pepper chives and quinoa flakes or breadcrumbs

3 Mix well to combine

4 Form four patties

5 Dip patties in extra quinoa flakes or breadcrumbs

6 Heat oil in a large frying pan over medium heat and shallow fry patties for 2 minutes on each side

7 Serve warm or cold as you would burgers or rissoles wrapped in lettuce leaves served on bread rolls and topped with cucumber mayo or avocado tartare

Minced Egg and Pea Burgers

Paleo-friendly vego lunchfrom Martyna Angell of Wholesome Cook

24cooking with care

Three Blue Ducks is a locally owned and operated cafeacute located the beachside suburb of Bronte in Sydneyrsquos Eastern Suburbs It focuses on ingredients and products from Australia and New Zealand and products that are free range line caught pasture fed MSC certified spray free and chemical free Everything is made in house and there is an effort not to let anything go to waste whether it be using the leftover orange rind from the juicer to dehydrate and make it into seasoning or working with the barrsquos drinks and specials using whatrsquos in season and what the chefs with be using in the dishes

The cafe works to promote sustainable food practices by supporting initiatives such as Grow it Local and setting up foot path herb gardens for all to share The boys also try to do their bit for the environment by making renewable energy from the cafersquos rooftop solar power system for use in the kitchen and dining areas They use cleaning chemicals that are eco-friendly non-toxic and biodegradable and use biodegradable takeaway containers

The best start to the day

A note from the chef

A decent breakfast is vital This vegan friendly recipe

includes coconut cream and pitted dates to add

natural sweetness Soaking the oats overnight will

give them a creamy finish Top with seasonal fruits

or add some dehydrated orange and toasted seeds

through the mix This recipe is full of flavour and

texture and comes without refined sugar

ldquofrom Three Blue Ducks

24cooking with care

Three Blue Ducks is a locally owned and operated cafeacute located the beachside suburb of Bronte in Sydneyrsquos Eastern Suburbs It focuses on ingredients and products from Australia and New Zealand and products that are free range line caught pasture fed MSC certified spray free and chemical free Everything is made in house and there is an effort not to let anything go to waste whether it be using the leftover orange rind from the juicer to dehydrate and make it into seasoning or working with the barrsquos drinks and specials using whatrsquos in season and what the chefs with be using in the dishes

The cafe works to promote sustainable food practices by supporting initiatives such as Grow it Local and setting up foot path herb gardens for all to share The boys also try to do their bit for the environment by making renewable energy from the cafersquos rooftop solar power system for use in the kitchen and dining areas They use cleaning chemicals that are eco-friendly non-toxic and biodegradable and use biodegradable takeaway containers

The best start to the day

A note from the chef

A decent breakfast is vital This vegan friendly recipe

includes coconut cream and pitted dates to add

natural sweetness Soaking the oats overnight will

give them a creamy finish Top with seasonal fruits

or add some dehydrated orange and toasted seeds

through the mix This recipe is full of flavour and

texture and comes without refined sugar

ldquofrom Three Blue Ducks

25cooking with care

Ingredientsbull Rolled oats 2 kgbull Coconut cream 2lbull Dates pitted 500gbull Hot water 2 cupsbull Coconut yoghurt 2lbull Seed mix 1kg

Seed Mixbull Pumpkin seeds 250gbull Sunflower seeds 250gbull Linseeds 250gbull Sesame seeds 250gbull Currents 250gbull Add all seeds in oven and roast then add currents

after

Method1 Add dates and hot water in blender and blend until smooth

2 In large container mix all of the ingredients until combined evenly then fold through date mix so that there is no clumps

Coyo Bircher

The best start to the dayfrom Three Blue Ducks

26cooking with care

Brendon is a food writer blogger and passionate home cook living and working in Sydney By day he works at one of the worldrsquos fastest growing premium restaurant delivery services and by night he cooks styles and photographs recipes for his award-winning recipe blog The Smiling Chef He often tries to include a selection of colourful vegetables in his cooking for both their nutritional benefits and the fact that it makes such great foodporn for Instagram

Quick green soupfrom Brendon of TheSmilingChef

26cooking with care

Brendon is a food writer blogger and passionate home cook living and working in Sydney By day he works at one of the worldrsquos fastest growing premium restaurant delivery services and by night he cooks styles and photographs recipes for his award-winning recipe blog The Smiling Chef He often tries to include a selection of colourful vegetables in his cooking for both their nutritional benefits and the fact that it makes such great foodporn for Instagram

Quick green soupfrom Brendon of TheSmilingChef

27cooking with care

IngredientsMakes 15LPrep time 30 mins Cooking time 30 mins

For the green curry paste

bull 1 large garlic clove peeledbull 5cm piece of ginger washedbull 2 spring onionsbull 1 bunch coriander washed roots and stems scrubbedbull 1 bunch Thai basil washed (optional)bull 2 tbsp cumin powderbull 12 tsp turmeric powderbull 2-3 small green chillies

For the soup

bull tbsp sunflower oilbull 1 cup firmly packed English Spinach washed and

finely choppedbull 1 broccoli cut into florets stem dicedbull 12 cup coconut milkbull Lime wedges and extra coconut milk to serve

Method1 Roughly chop the garlic clove ginger spring onions coriander leaves root and stems and Thai basil Place these and the remaining ingredients into a blender along with 14 cup water Blitz to form a smooth paste You may need to add some more water to help the mixture along

2 Heat the sunflower oil in a large saucepan over medium heat Add the curry paste to the saucepan and cook stirring occasionally until fragrant Add the spinach and broccoli and season with salt and pepper to taste Add 1L cold water and cook over medium-high heat for 10 minutes or until the broccoli stems are tender and the spinach is wilted Allow to cool

3 Puree the mixture using a stick blender then return to the heat and add the coconut milk Allow to heat through Serve with lime wedges and a drizzle of coconut milk

4 This soup goes really well with turkish borek or spinach and ricotta triangles

Spinach Broccoli and Thai Green Curry Soup

Quick green soupfrom Brendon of TheSmilingChef

28cooking with care

Yoko is the founder of Melbourne-based organic raw food and living food cafe Shokuiku The desire to feed her newborn daughter and herself healing natural food lead Yoko to discovering the importance of the relationship between good health diet and lifestyle choices Yoko studied the Macrobiotic lifestyle at the Kushi Institute in Japan this inspired her to train as a holistic nutritionist which then opened up the world of raw and living foods With the knowledge shersquos gained over the years her meals are nurturing and kind to the body and soul ndash and of course your taste buds

A dessert to die forfrom Yoko Inoue of Shokuiku Cafe

28cooking with care

Yoko is the founder of Melbourne-based organic raw food and living food cafe Shokuiku The desire to feed her newborn daughter and herself healing natural food lead Yoko to discovering the importance of the relationship between good health diet and lifestyle choices Yoko studied the Macrobiotic lifestyle at the Kushi Institute in Japan this inspired her to train as a holistic nutritionist which then opened up the world of raw and living foods With the knowledge shersquos gained over the years her meals are nurturing and kind to the body and soul ndash and of course your taste buds

A dessert to die forfrom Yoko Inoue of Shokuiku Cafe

29cooking with care

Ingredients

Base

bull 1 12 cup activated and dehydrated hazelnuts bull 1 cup desiccated coconutbull 12 cup rice syrupbull coconut oil for greasing the pan

Filling

bull 1 cup raw cacao powderbull 12 cup almond milk (or any other plant-based milk) bull 34 cup rice syrupbull a pinch of saltbull 30g organic cacao butter meltedbull 1 cup activated and dehydrated hazelnuts roughly

choppedbull 12 cup coconut oil meltedbull 34 cup cacao nibs

learn how to activate and dehydrate nuts here

Method

Base

1 Place the hazelnut and coconut in a food processor and process until it becomes as close to flour as your processor will allow

2 Add rice syrup and process again until crumbly

3 Grease a pan with melted coconut oil (this works well in a standard loaf tin)

4 Press mix firmly into the base of the tin and put in the fridge

Filling

1 Combine all the ingredients except coconut oil and hazelnuts

2 Blend until smooth

3 Add the oil slowly and blend gently

4 Stir in hazelnuts and pour mix on top of the base

5 Top with cacao nibs and place it in the fridge until firm (at least 3 hours)

Hazelnut Cacao Fudge Tart

A dessert to die forfrom Yoko Inoue of Shokuiku Cafe