HAPPY HEARTSANDMINDS COOK BOOK

Ever wondered how to make vegetarian food appealing to friends, family and especially children?

Two mothers faced with just this question, have shared their secrets on healthy, happy vegetarian dishes for even the fussiest eaters. With the detailed nutritional information at the beginning of the book, those who are new to vegetarian eating can ensure that all daily nutrient needs are met.

There are lots of useful tips, and children will enjoy making their own creations. All the recipes are easy and simply explained. Have fun! Compiled and illustrated by Brahma Kumaris Raja Yoga Centre, Hong Kong, for your enjoyment!

©1995-2012 Brahma Kumaris Raja Yoga Centres Inc. Australia ISBN 0 9587230 4 4

PUBLISHED BY: ETERNITY INK First Floor, 77 Allen Street, Leichhardt NSW 2040 Australia First printed 1995. Reprinted 1996, 2003. EBook published 2012.

LEGAL INFORMATION TEXT This E-Book is FREE. You have our permission to duplicate, print and distribute as many copies as deemed necessary. Conditions: You are not authorised to edit, publish, license or sell this E-Book under any circumstances. Copyright © 1999, 2002, 2008, 2012 Brahma Kumaris Australia. All rights reserved. All trademarks are trademarks of their respective owners.This is a copyrighted work and Brahma Kumaris Australia reserves all rights. Use of this work is subject to the above terms, except as permitted under all international copyright law and the right to store and retrieve one copy of the work, you are not authorised to decompile, disassemble, reverse engineer, modify, create derivative works based upon, sell, publish, license or sub-license the work or any part of it without the express written consent of Brahma Kumaris Australia. Brahma Kumaris Australia shall not be liable to you or anyone else for any inaccuracy, error or omission, regardless of cause, in the work or for any damages resulting thereon. Brahma Kumaris Australia has no responsibility for the content of any information accessed through the work. Under no circumstances shall Brahma Kumaris Australia or its representatives be liable for any indirect, incidental, special, punitive, consequential or similar damages that result from the use of or inability to use the work. This limitation of liability shall apply to any claim or clause whatsoever whether such claim arises in contract, tort or otherwise. This publication is designed to provide accurate information in regard to the subject matter covered. It is offered with the understanding that the author and publisher are not engaged in rendering medical or psychological services. This publication is not a substitute for therapy or professional advice. Your right to use the work may be terminated, if you fail to comply with the aforesaid terms and conditions.

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RECIPES TESTED BY KIDS! PAGE 4

HANDY HINTS FOR PARENTS PAGE 5

VEGETARIAN NUTRITION PAGE 6

TABLE OF EQUIVALENTS PAGE 11

CONVERTING RECIPES PAGE 12

OVEN TEMPERATURE GUIDE PAGE 12

RECIPES

SALADS & SALAD DRESSINGS PAGE 13

SANDWICHES, SNACKS & SOUPS PAGE 17

MAIN DISHES PAGE 25

DESSERTS PAGE 40

CAKES & BISCUITS PAGE 46

BREADS PAGE 56

INDEX PAGE 63CO

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RECIPES TESTED BY KIDS!

A few years ago, two of the mothers who practise Raja Yoga meditation in Hong Kong felt that they had journeyed far enough along the road of vegetarian cooking for children to begin sharing their experience (and their children’s) with other families.

Both Ann and Jan have taught vegetarian cooking classes in schools, and this book is largely a response to the many requests from parents of children who participated in those classes. They liked what their children brought home and wanted to know how it was made!

You’ll find out from this little cook book that vegetarian cooking is very simple. It doesn’t require any more preparation than the meals you usually cook—often, even less—and is bound to be a healthy change. This book is not intended to be comprehensive but it will provide you with samples of vegetarian food that children love to eat. We hope it becomes an inspiration for your own experiments in the kitchen or will lead you to discover other vegetarian recipe books.

This book is special. These recipes have been collected with the thought in mind that the choice of a vegetarian diet is often grounded in matters of both health and spirit. The two are closely linked, as the title of this cook book suggests.

The quality of the food we eat affects our bodies and also our minds. Raja Yogis have a lacto vegetarian diet, which incorporates dairy products into a vegetarian regime, but emphasises the benefits of excluding eggs, onions, garlic and excessively hot spices. The body, mind and emotions are also greatly affected by the consciousness in which food is prepared. When this intangible influence is taken into consideration, the job of the cook extends from creating tasty, nourishing meals to including a spiritual responsibility for those who will be eating that food. Filling food with “good vibes” means we need to cultivate a peaceful state of mind and a peaceful atmosphere in the kitchen.

So, vegetarian cooking could start you off to new ways of thinking about food and about the way we lead our lives. If you want to find out more about the health, environmental and economic aspects of vegetarianism, your local library, health food store and bookshop would all be good places to start.

If you want to find out more about creating a peaceful and stable state of mind, contact your local Brahma Kumaris Raja Yoga Centre (listed on page 64) for information on the free meditation classes provided there as a community service.

Happy cooking!

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HANDY HINTS FOR PARENTS

After watching me eat a vegetarian diet for one year, my children, then aged seven and nine, decided they would like to follow my example and try it for themselves. The only problem was that they didn’t like vegetables. Only potatoes were

considered edible, so I became expert in cooking them in different ways! I patiently began introducing other vegetables into their diet and gradually their tastes changed, became wider, and now, four years later they will eat anything and everything vegetarian and are always keen to try new dishes.

This book contains an assortment of their favourite foods. All recipes have their seal of approval! Children are often fussy eaters but I have found that most of the ones I have come into contact with, even those who “don’t like vegetables”, enjoyed these dishes (and their parents did too!).

Apart from enjoyment, vegetarian food definitely helps to impart a more peaceful and serene state of mind. I really noticed a difference in my two daughters’ behaviour once they changed their diet. Their teachers and friends’ mothers always remark on their maturity, calmness and happiness. This is not just because of the food but also because, when we cook, we take care to maintain a spiritual consciousness. Imparting “good vibes” into the food as we prepare, cook and serve it, definitely affects those who eat it in a positive way. Most people agree that food cooked with love tastes better!

Children often like to help in the kitchen and a lot of enjoyment can be had by both parents and children when they co-operate in the preparation of food. Little fingers like to be kept busy but, of course, safety has to be considered. Most of the recipes in this book are simple enough for children to cook alone, but it is a good idea for an adult to be present when they are lighting and using the cooker, using sharp knives and putting in and taking out dishes from the oven. Make sure that children wear an apron when they are cooking and wash their hands first. Teach them to wash up as they go along and then it’s easy to keep a serene atmosphere. If chaos is created in the kitchen, parents are generally not too happy to let their children cook again!

It may seem a problem to parents when their children want to be vegetarian and the rest of the family isn’t, but most recipes can easily be adapted for vegetarians—meatless spaghetti bolognaise, eggless cakes etc. Other foods can be substituted for meat, fish and eggs and are listed elsewhere in this book. It can be quite a challenge for the cook to adapt in this way but all it needs is a little flexibility, understanding and patience. I feel that children’s wishes should always be respected and every co-operation given if they wish to change their diet. If we get in tune with our bodies and give them the food they require, we will definitely have good health. The benefits from eating vegetarian food are enormous, not only for ourselves but for the world. We owe it to our children to guide them to a lifetime of healthy and happy eating.

Ann Jones

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VEGETARIAN NUTRITION

WHAT IS A VEGETARIAN?Vegetarians eat food which is free of any ingredients obtained from the slaughter of animals. They do not eat meat (eg. lamb, pork, beef), poultry (eg. chicken, turkey), fish (eg. tuna, cod, plaice) or any other aquatic life (eg. prawns, crab, lobster) or slaughterhouse by-products (eg. gelatine, animal fat). Vegetarians may or may not consume free-range eggs and dairy products (eg. milk, cheese, butter, yoghurt).

TYPES OF VEGETARIANSLacto Ovo Vegetarians choose to include dairy products and free-range eggs in their diet.Lacto Vegetarians eat dairy products, but not eggs.Ovo Vegetarians eat eggs but not dairy products.Vegans do not eat dairy products or eggs, and avoid all other animal products.

REASONS TO BE VEGETARIANMost people become vegetarian because they believe that it is wrong to slaughter animals for food and because they are against the way farm animals are kept. Some people become vegetarian because they believe vegetarian food is healthier while others want to help save the environment and people in developing countries.

BEING A VEGETARIANVegetarians learn to be aware of food sources. They avoid gelatine which is made from the bones, skin and hooves of cows and pigs. They also avoid lard, suet and other animal fats except butter, as this is not obtained from the slaughter of animals. Fish oils (eg. found in some margarines) are also excluded from the diet. Cheese made from cows’ milk is acceptable but not if it is made with animal rennet because this is derived from calf stomachs. Vegetarian cheese is made of cows’ milk and vegetable rennet.

A BALANCED DIETA vegetarian diet is based on the following types of food:FRUIT There are 20 types of commonly eaten fruit, eg. bananas, oranges, apples, plums, kiwi fruit, grapes, pears and raspberries.VEGETABLES There are 40 – 50 different types of commonly eaten vegetables, eg. potatoes, asparagus, mushrooms, peas, sweet corn, broad beans, brussel sprouts and cauliflower. PULSES Pulses are the edible seeds of leguminous plants eg. peas, beans and lentils. Baked beans (haricot beans) are probably the most commonly eaten pulse. There are 24 commonly eaten varieties of pulses.DAIRY PRODUCTS (Milk and Milk Products)Eg. Milk – whole, semi-skimmed and skimmed; vegetarian cheese – made with vegetable rennet; yoghurt; cream – double, single clotted and whipping.SOYA PRODUCTS Soya milk, tofu (beancurd), tempeh, textured vegetable protein (TVP) and soya yoghurt. Soya products are made with soya beans (a pulse) but are classed separately because of their high nutritional value.

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NUTS AND SEEDS There are 12 different types of commonly eaten nuts, eg. walnuts, almonds and brazils. (Peanuts are in fact pulses, not nuts). Seeds, eg. sesame, sunflower, poppy and pumpkin.GRAINS (Cereals) There are nine different types of commonly eaten grains, eg. wheat, oats, barley and rice (whole or as flour).A healthy, balanced vegetarian diet contains a variety of foods from each of the food groups.

Vegetarians Should Have Each Day:

NO. OF SERVINGS* FOODS TO PROVIDE4-5 servings* Cereals/grains Energy, fibre, B Vitamins, Calcium, iron, Protein

4-5 servings* Fruit and vegetables to Folate, calcium, iron, Vitamin A, include: dark green leafy Vitamin C, fibre, iron vegetables, orange vegetables, fresh fruits, especially citrus, dried fruits

2-3 servings* Pulses, nuts or seeds Protein, energy, fibre, calcium, other minerals

2 servings* Milk (soya or cows), Protein, calcium, other minerals cheese, soya products Small amount Vegetable oil, margarine Energy, Vitamin E, Vitamins A & D0.3-1.5mg Milk & cheese, fortified Vitamin B12 (especially if vegan)(see mg/day/age below) yeast extract or fortified soya milk, TVP, vegie burgers, some margarines, breakfast cereals (Mg per day intake of B12 for different aged children: 0-6 months – 0.3mg; 7-12 months – 0.4mg; 1-3 years – 0.5mg; 4-6 years – 0.8mg; 7-10 years – 1mg;11-14 years – 1.2mg; 15+ years – 1.5mg).

* A serving means one soup spoonful for every year of the child’s age (use as a guide only, as children vary).

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ENERGYFoods contain different amounts of fat, protein, carbohydrate, water, vitamins and minerals.The most important reason for eating is to give us energy. Energy can be obtained from fat, carbohydrate and protein. Water is also essential but it does not contain any energy. Vitamins and minerals do not give us any energy but some help the body release energy from food.

PROTEINSThese are essential for growth, repair and protection against infection. Proteins are made up of 20 “building blocks” called amino acids which the body requires every day.

Protein Requirements (Grams needed per day)

AGE MALES FEMALES11-14 42.1 41.215-18 55.2 45.419-20 55.5 45.0

Certain foods can be classed as "complete" proteins as they contain the required amino acids in the right proportions needed by the body. Milk, cheese, yoghurt, meat and fish are complete proteins. Soya is almost a complete protein and can be placed in this category. Other foods such as pulses, cereals and nuts are “incomplete” proteins as they do not contain all the amino acids in the right proportions needed by the body.

Vegetarians get the correct balance of protein and amino acids by combining different protein foods. The body has a pool of amino acids and so protein combinations do not have to take place at each meal. A variety of protein foods eaten in the course of the day will provide enough.

For example, baked beans on toast provides all the amino acids because the baked beans (pulse) contain the amino acids which are lacking in the bread (grain) and vice versa. Use the protein combining chart below as a guide.

Protein Combining Chart

GRAINS PULSES NUTS & SEEDS DAIRYGrains no yes yes yesPulses yes no sometimes yesNuts & Seeds yes sometimes no yesDairy yes yes yes yes (high in fat)

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CARBOHYDRATESCarbohydrates are the main sources of energy in the diet and are supplied by plant foods. There are three types of carbohydrates:SUGARS are the most basic of the carbohydrates and are found naturally in foods such as fruit and milk. Table sugar and the type found in sweets are examples of refined sugar. STARCHES OR COMPLEX CARBOHYDRATES (CCs), whether they are refined or unrefined, break down into sugars during digestion. The “building blocks” of starches are sugars.DIETARY FIBRE is the indigestible part of fruit and vegetable, such as the bran of the cereal grain. It is an essential part of the diet that enables the digestive system to work properly.CARBOHYDRATES can be refined or unrefined. Unrefined starches (or wholegrains) contain fibre and are the healthiest form of carbohydrate. Examples are: wholemeal flour and bread, brown rice, brown pasta, oats, barley, buckwheat, rye, peas, beans and lentils. Fruit and vegetables like potatoes, parsnips, bananas and apples are also good sources of unrefined carbohydrates.

Refined carbohydrate foods, like white bread, white rice and white pasta, should be eaten in moderation. When foods are refined and processed, they typically lose 80% of their fibre content and also contain fewer vitamins and minerals than unrefined sources. Vegetarians have no problem in getting plenty of fibre.

FATSFats are made of “building blocks” called fatty acids, just as protein is made of amino acids. These fatty acids can be saturated or unsaturated. The unsaturated fatty acids include those that are monounsaturated and polyunsaturated. Too much fat is unhealthy, but a little is essential.SATURATED FATS are found mostly in animal foods, such as meat, butter and cheese. Too much saturated fat in the diet can lead to a high level of cholesterol in the body which may lead to heart disease. There are very few vegetable foods that contain much saturated fat; coconut oil and palm oil are the major exceptions.

Cholesterol is not a fat—it is a type of sterol. It is found in animal foods but is absent from plant foods. Cholesterol is essential to our body, but we can make all we need without including it in our diet.UNSATURATED FATS help to lower cholesterol levels in the blood. MONOUNSATURATED FAT is found in high amounts in olive oil and peanut oil.POLYUNSATURATED FAT is found in high amounts in plant oils such as sunflower oil and soya oil.

VITAMINS AND MINERALSA well-balanced vegetarian diet will provide all the necessary vitamins and minerals that the body requires to remain healthy. Vitamins are essential nutrients that the body requires in small amounts from the diet. Vegetarians can easily obtain all the vitamins needed for health but need to ensure good sources of B12, calcium, iron and zinc.B12 Vegans can ensure a good source of vitamin B12 by consuming fortified foods such as yeast extracts and some soya milk. Vegetarians who include dairy products in their diet should easily get sufficient amounts of this vitamin. The body needs tiny amounts of vitamin B12, only 1g or one millionth of a gram per day.

CALCIUM is essential for healthy bones and teeth. It is also important for the working of muscles. Good sources of calcium are milk, yoghurt, cheese, leafy green vegetables, nuts (particularly almonds), pulses and seeds. IRON is essential for healthy red blood cells, which transport oxygen to all parts of the body. Vegetable sources include baked beans, wholemeal bread and green vegetables. A lack of iron is one of the most common nutritional problems in the Western diet. Vegetarians and vegans do not suffer from iron deficiency any more than meat eaters do. But vegetarians do need to make sure that they have a good supply of iron, because iron from vegetable sources is less well-absorbed than that from animal sources. Vitamin C, however, helps absorption and the best sources are fresh fruit and vegetables. Dairy foods are a very poor source of iron.ZINC has many functions in the body and is essential for healing wounds. It is found in green vegetables, cheese, seeds, lentils and unrefined cereals.

Your parents are right when they say “eat up your greens!” Green vegetables are an excellent source of iron, calcium, zinc and the B vitamin folate.

HEALTHY EATINGWhat we eat affects our health. There is a saying, “you are what you eat”. Expert nutritionists agree that changes are needed in most peoples’ diet.Their advice is to:• Eat less saturated fats and have more unsaturated fats.• Eat more fibre.• Eat more complex carbohydrates. • Eat less salt.• Eat less sugar.• Eat more fresh fruit and vegetables.

HOW IS A VEGETARIAN DIET HEALTHY?• A vegetarian diet usually contains less fat.• Most saturated fats come from meat and dairy products. Vegetable foods usually contain more unsaturated fat.• Meat, eggs and dairy products contain no fibre. The best sources are brown rice, beans, wholemeal bread, flour and pasta.• The best sources of complex carbohydrates (CCs) are cereal products such as rice, wheat, bread, pasta and also potatoes and pulses.• Vegetarians may eat less sugar and salt if they avoid processed and packaged foods.• Vegetarians usually eat plenty of fresh fruit and vegetables.

We would like to thank The Vegetarian Society for their kind permission to reprint the information in this chapter which has been derived from:Gellately, J. (1992) “Section 2: Vegetarian Health & Nutrition” in Vegetarian Issues – a resource pack for secondary schools, The Vegetarian Society, Cheshire, UK.

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TABLE OF EQUIVALENTS

CUPS METRIC IMPERIAL1 cup Flour 112g 4oz1 cup Butter (US: 1 stick = 4oz) 224g 8oz 1 cup Sugar 224g 8oz 1 cup Caster sugar/icing sugar/dried fruit 168g 6oz 1 cup Coconut, grated cheese, oats 84g 3oz 1 cup Golden syrup, treacle, honey 340g 12oz21/2 cups Liquid 568ml 1pint

SPOONS 2 tbsp Flour, baking powder, cornflour 28g 1oz2 tbsp Rice, barley, split peas, sago 28g 1oz 2 tbsp Dried fruits, chopped nuts 28g 1oz 1 tbsp Butter 28g 1oz 1 tbsp Golden syrup, honey (rounded tbsp) 56g 2oz 1 tbsp Cocoa, custard powder or rice flour 28g 1oz2 tbsp Grated cheese (level tbsp) 28g 1oz4 tbsp Coconut or breadcrumbs 28g 1oz 6 tbsp Liquid 142ml 1/4 pint 1 tbsp Lemon juice 28g 1oz 1 tbsp Peel of one lemon 28g 1oz

CONVERTING RECIPESYou may like to change the low-nutrition ingredients in some of your favourite recipes, with more healthy ingredients. Here are some suggestions. OLD RECIPE SUBSTITUTEWhite flour Wholemeal flour, oats, rye or rice flour, barley flour or corn flourMargarine, lard First cold pressed oils (no cholesterol: olive), butterSugar Honey, molasses, maple syrup, blended datesJello, gelatine Agar agarCornstarch ArrowrootCocoa, chocolate Carob powderMeat stock/cubes Vegetable stock, miso, tamariShop salad dressing Homemade dressingCheese Soya cheeseEggs 2 tbsp yoghurt/egg replacer/1tsp bi-carb soda and 1 tbsp apple cider vinegar Tinned fruit/vegetables Fresh fruit and vegetables

OVEN TEMPERATURE GUIDE GAS ELECTRICITY ˚F ˚C ˚F ˚CSlow oven 300 150 350 180Moderate oven 350 180 400 200Hot oven 400 200 450 230Very hot oven 450 230 500 250

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EATING HABITS• Be simple. Eat food in simple combinations at one meal.• Complete your meal before you feel the sensation of “fullness”.• It’s important to eat a balanced diet. We need not be extravagant or scant.• Eat slowly and chew food thoroughly. Wait in between mouthfuls. Hurried meals can

cause indigestion and may cause overeating.• Eat a substantial amount of fresh, raw foods and avoid over-cooked and processed

foods.• Eat your meal in a quiet, peaceful place with minimal distractions.

SALADSA salad is not just a lettuce leaf with a slice of tomato. When you begin eating salads, you will be amazed at the number of vegetables that are just as nice raw as cooked. The secret lies in the preparation and dressing, if any.

• If you have children helping you, supervise their use of knives closely. Chop with patience, taking care to chop evenly and finely.

• Grate, shred or cut across the grain if you can.• Gently tear lettuce leaves – cutting with a knife makes the edges go brown after a while.• You can add to your salads any fresh herbs, caraway seeds, linseeds, poppy seeds, sesame

seeds, sunflower seeds, pumpkin seeds, a mixture of nuts, sultanas, raisins, etc.• A combination of any fruits can be used for fruit salads, but often fruit salads are

extremely delicious if only a few fruits are used in the one salad. Nuts, coconut and dried fruit can also be added, but avoid too much variety.

• Yoghurt used as a dressing for fruit salad is a good substitute for cream.

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CRUNCHY CABBAGE SALAD2 cups shredded cabbage1 medium size carrot, gratedhandful mild rennetless cheese, diced or coarsely grated1 eating apple, peeled and diced1/3 cup seedless raisins

1. Put all ingredients, except watercress and potato crisps, into a polythene bag and shake to mix.2. Turn into a salad bowl.3. Top with watercress and arrange potato crisps around the edges of the bowl.

COCONUT, CARROT & RAISIN SALAD1/3 cup raisins1/2 cup orange juice1 large carrot (8oz) grated2/3 cup dessicated coconut

1. Gently cook raisins in orange juice for 5 minutes to swell them. Cool.2. Mix together carrot, coconut, raisins and orange juice. Chill.3. Can be served with Eggless Mayonnaise. (see page 16)

POTATO SALAD4 large potatoes 1 tbsp fresh parsley, diced2 sticks celery, chopped 1 tsp fresh mint, diced 1 small green pepper, chopped 1/2 cup Eggless Mayonnaise (see page 16)1 cup peas, cooked

1. Dice washed, peeled potatoes. Boil for 5 minutes until just tender. Drain and place in a salad bowl.2. Add celery, pepper, peas, parsley and mint. Toss all together.3. Mix in mayonnaise and serve.

1 level tsp sugar1 lemon, juice and grated rinda little watercress/alfalfa sproutspotato crisps

SUNSET SALAD2 medium carrots1 large lettuce1/2 cucumber sliced

1. Peel the carrots, wash and drain the lettuce, wipe the cucumber and slice thinly.2. Grate the carrots on a coarse grater.3. Line a salad bowl with lettuce leaves.4. Arrange the cheese and carrots in alternate heaps around the bowl, so that each person can take a serving of carrot and cheese with some lettuce. Use cucumber slices as dividers.5. Serve with French Dressing into which 1 heaped tbsp of peanut butter has been beaten (if liked).

EGGLESS MAYONNAISE1 (375-400g) can condensed milk1 cup cider vinegar1 tsp salt2 tsp mustard powder

1. Mix all ingredients together until mixture thickens.2. Let it settle then pour into a screw top jar.3. Store in the refrigerator.

FRENCH DRESSING1 cup oil1/4 cup lemon juicesalt and pepper

1. Combine all ingredients in a blender, or shake together in a leak-proof jar.

COTTAGE CHEESE DRESSING1 cup cottage cheese1/2 cup milk or soya milk1/4 cup lemon juice

1. Combine all ingredients in a blender and chill.

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2 cups grated cheddar cheese 1 heaped tbsp peanut butter (optional)French Dressing (see below)

1-2 tsp honey1 tsp water

1/4 cup oil2 tsp honeypinch salt and paprika

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SANDWICHESA sandwich can be made from anything. You don’t even have to use bread. Try using lettuce leaves, red or white cabbage, over-size zucchini slices, fine slices of turnip, or slices of cheese instead of bread. Kids love toasted sandwiches. Butter slices of bread, and between the unbuttered sides place any of the suggested fillings. Place in a heated sandwich toaster and toast. The type of bread used can make a big difference to the sandwich. Sweet or neutral flavoured breads are best for fruit fillings or sweet spreads. Try using crisp bread or flat bread for a change. Or make your own bread—the best of all! Try experimenting with different types of bread for variety—french bread, whole-wheat bread and rolls, rye bread, pita bread, chapatis, tortillas, tacos, crispbread, etc.

COLD SAVOURY SANDWICH FILLINGS1. avocado, eggless mayonnaise, tomato, alfalfa sprouts; 2. sliced cucumber, eggless mayonnaise, alfalfa sprouts/watercress/lettuce, tomato slices; 3. peanut butter, grated carrots, lettuce/alfalfa sprouts; 4. cottage cheese, chopped watercress; 5. vegemite, peanut butter, tomato, chopped celery, sprouts, lettuce and a squeeze of lemon juice; 6. cucumber with cheese and tomato; 7. tahini and alfalfa sprouts/tomato and parsley; 8. cream cheese and peanut butter, alfalfa sprouts; 9. cottage/cream cheese, vegemite and tomatoes; 10. peanut butter, celery, grated carrot; 11. cottage cheese with dill seeds; 12. cream cheese with sliced cucumber; 13. tahini and Japanese miso, mixed with a little lemon juice and water.

SWEET SANDWICH FILLINGS1. cream cheese/cottage cheese with sultanas/chopped raisins, dates, figs, apricots, prunes;2. cream cheese, sultanas, banana, apple; 3. cottage cheese, pineapple, dates; 4. banana, honey, peanut butter/chopped nuts; 5. peanut butter and honey/jam; 6. peanut butter, chopped dates/raisins, with a squeeze of orange/lemon juice; 7. tahini, honey and chopped nuts; 8. cream cheese, dates and walnuts; 9. cream cheese/cottage cheese with honey/jam; 10. chocolate spread (made by heating 125g butter, 125g golden syrup and 2 tbsp cocoa together).

HOT SANDWICH FILLINGSOn buttered toast try: 1. peanut butter topped with cheese—melt under the grill; 2. slice of eggplant rolled in wheatgerm and browned in a frying pan on both sides, topped with cheese. When almost done, top with tomato slices. Finish cooking and add alfalfa sprouts; 3. cheese and beans, grilled; 4. cheese and tomatoes/tomato sauce, grilled; 5. melted cheese topped with salad – celery, cucumber, sprouts; 6. cheese sprinkled with caraway seeds/curry powder/tomato slices, and basil, mixed herbs, fresh mint, toasted sesame seeds, etc; 7. honey or golden syrup, sprinkled with cinnamon and grilled until bubbly; 8. or spread pita bread or chapatis with any of the above, roll up and heat in oven.

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PARTY VEGETABLES AND 2 DIPSServes 6

VEGETABLES1 cucumber1/2 head cauliflower12 carrots2 green/red capsicums

1. Peel cucumber, cut into finger length pieces, then cut these rounds into four.2. Wash cauliflower and broccoli. Break into florets and steam lightly.3. Wash, and chop carrots into sticks.4. Cut capsicums in half, wash and remove seeds, slice.5. Wash celery, take off the leaves and slice thinly.6. Arrange everything on a large, shallow dish.7. As a variation, you can add a plate of corn chips and/or potato chips.

1. NUT BUTTER DIP1/4 cup peanut butter, smooth or crunchy1/2 cup water

1. Whip peanut butter and water together with fork, until a light, creamy dipping sauce forms (other nut butters can be substituted).

2. HOMMOS DIP2-3 tbsp olive oiljuice of 1 lemon1/4 cup tahini440g can chick peas, drained

1. Put all the ingredients in a blender or food processor and blend until mixture is creamy.

Variation: These dips can be used as sandwich fillers with the addition of chopped lettuce, grated carrot, alfalfa sprouts.

1 bunch celerysmall head broccolicorn chips or potato chips (optional)

COCONUT CARROT BALLS1 cup coconut1 cup grated carrot1/2 cup flour1 tsp salt1 tbsp fresh parsley

1. Mix all ingredients.2. Moisten with enough milk to form a soft dough.3. Roll into balls.4. Shallow fry till golden brown or brush with oil, bake in hot oven 200˚C (400˚F/Mark 4).

CHEESE & TOMATO HERB BREADServes 61 tbsp butter1 tomato, chopped6 round wholemeal bread rolls

1. Melt butter in a small frying pan, stir in tomato and cook over low heat for 4 minutes.2. Remove from heat. Allow to cool.3. Cut each bread roll in half vertically, scoop out bread to leave a 1cm thick shell. In a blender process the scooped out bread into breadcrumbs.4. Combine the crumbs with tomato, tarragon, basil and cheese in a medium bowl. Mix well.5. Spoon herb mixture into bread shells. Join two shells together and wrap in foil. Heat rolls in a hot oven until heated through and cheese is melted (10-15mins).

PANCAKES1 cup self-raising flour or pancake flourpinch salt1 cup milk (or soya milk)

1. Sift the flour and salt into a mixing bowl.2. Add half the milk and gradually work in the flour, beating with a wooden spoon, until the batter is smooth. Stir in the remaining milk.3. Melt a little butter or oil in a frying pan and pour in a thin layer of batter. Tilt the pan so the mixture covers the base thinly and evenly.4. Fry for about two minutes until set and golden brown on one side. Use a flat slice tool to loosen and turn the pancake over (or toss).5. Cook on the other side until golden.

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milk or soya milkoil for shallow fryingFor extra nutrional value,add 1 tbsp soy or chickpea flour and perhaps a little ground sesame seed.

2 tbsp fresh tarragon, chopped (or 1 tsp dried)2 tbsp fresh basil, chopped (or 1 tsp dried)1 cup grated cheese

butter or oil for fryingcaster sugar2 lemons

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6. Put pancake on a warm plate, sprinkle with sugar, cover with foil and keep warm under the grill or in a warm oven while you make the rest, greasing the pan as necessary.7. When all the pancakes are cooked, roll each one up and serve with lemon wedges.8. You can also serve plain pancakes with fresh strawberries, sliced bananas, syrup or ice cream. For a savoury filling, choose from cream cheese and chopped celery, grated cheese and pickle, sour cream and sliced tomatoes.

POTATO PANCAKESEspecially good with home-made Tomato Soup (see page 24).3-4 tbsp flour2 tbsp soya milk1 tsp salt2 large potatoes

1. Peel and coarsley grate the potatoes.2. Combine flour, salt, milk and potato to make a thick batter. Add more flour if too runny, and more milk if too thick.3. Add herbs if liked.4. Heat oil in a large frying pan and drop in tablespoons of the potato batter one at a time. Flatten each pancake with the back of a spoon to about 10cm in diameter.5. When golden brown turn and cook the other side.6. Drain on kitchen paper. Stack on a dish and keep hot.7. Serve garnished with parsley or cress and serve with tomatoes, cooked vegetables, vegetable soup, or hot pot.

POTATO SCALLOPS3 large potatoes2 cups self-raising flour1 tsp salt1/4 tsp pepper

1. Mix into a batter the flour, salt, pepper and water.2. Peel and wash the potatoes. Cut into thin slices. Dry, then cover with extra flour, shaking off excess flour.3. Dip potato slices into the batter, covering well.4. Deep fry until just brown. Remove and drain.5. Refry until golden brown and crispy.6. Sprinkle with salt and serve.

1 tsp dried mixed herbs (optional)oil for fryingfew parsley sprigs and tomato wedges

11/3 cups wateroil for deep fryingextra flour

SAILING BOATSServes 11/2 medium cucumber1/4 french loafbutter for spreading1 cup vegetarian cottage cheese or cream cheese salt and pepper

1. Wash, peel and slice cucumber into rounds (not too thinly).2. Halve the bread lengthwise and butter both sides.3. Cover bread with cottage cheese or cream cheese, and add a pinch of salt and pepper.4. Arrange the cucumber slices in layers on the cheese, partly covering each other, or put them in upright.5. Add a colourful sail made from paper and a toothpick.

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SOUPSWhether your soup is just the beginning of the meal or a meal in itself, keep in mind they can be even more delicious and nutritious by simply using your imagination. Experiment with different herbs and spices to make them more appetising. As soon as you take the soup off the heat, add a handful of sprouts. To thicken soups add two tablespoons of miso, semolina, arrowroot (mixed with a little water to make a runny paste) or rolled oats.

FRESH GREEN PEA SOUP1 cup boiling water2 cups frozen peas1/4 cup raw cashewssalt and pepper

1. Add peas to one cup of boiling water.2. Blend cashews with a little of the 3 cups of water, then add peas and boiling water.3. Continue to blend, adding enough water to make a creamy and smooth consistency.4. Place soup in a saucepan and slowly cook with constant stirring until warmed and thickened. Don’t overcook.5. Add parsely for garnish and season to taste with salt and pepper, hing and yeast powder.

MINESTRONE SOUPServes 4-63 tbsp cooking oil2 large tomatoes1 capsicum1 potato1 cup peas1 celery stick1 cup wholewheat macaroni

1. Chop all vegetables into small pieces.2. Heat oil in a saucepan. Add herbs and flavourings and sauté for 2-3 minutes.3. Add the tomatoes and cook for an extra 2-3 minutes4. Add the rest of the vegetables and cook a further 5 minutes.5. Add water and macaroni and simmer the soup until the vegetables and macaroni are tender.6. Season with salt and pepper.7. Serve sprinkled with the parsely.

*(available in Indian food stores. An Indian spice used in place of onions and garlic)

up to 3 cups of waterparsley, choppedpinch of asafoetida/hing powder* (optional)salt, pepper and yeast powder or extract to taste

1 tsp oregano1 tsp asafoetida/hing*1 tbsp finely chopped parsley2 cups of water (add more if you like it watery) 2 tsp mixed herbssalt and pepper to taste

SWEET CORN AND POTATO SOUP2 large potatoes400g can creamed corn4 cups water salt and pepper1/2 tsp mixed herbs

1. Place water in a medium sized saucepan and bring to the boil.2. Peel potatoes and cut into small cubes.3. Add potatoes, herbs and seasonings to water and boil for approximately ten minutes until nearly cooked.4. Add corn and mix well. Simmer for a further five minutes before serving.

TOMATO SOUP4 cups peeled and diced ripe tomatoes3 cups water3 tbsp oil1 tbsp honey

1. Blend all the ingredients except the tomatoes in a food processor or blender until smooth.2. Add the tomatoes and blend again.3. Pour mixture into a saucepan, bring to boil, reduce heat and simmer 2-3 minutes.4. Remove from heat and serve.

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1 cup raw cashew nuts1 tsp sweet basil4 tsp oregano1 tsp salt

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HINTS ON COOKING VEGETABLES • Choose vegetables as fresh as possible, as they begin to lose their nutritional value as soon as they are picked.• Do not wash vegetables before storing.• Prepare vegetables just prior to cooking. They should be washed well—a stiff brush will remove most surface dirt.• Do not soak vegetables in water for long, as this reduces vitamin and mineral content.• Try to use as much of the vegetable as possible – leaves, stem, seeds.• Use as little water as possible when cooking. Never boil vegetables in a lot of water.• Cook vegetables until just tender or even slightly crunchy, as overcooking destroys vitamins and spoils the shape and colour.• For an appetising appearance and balanced nutrients, try combining different coloured vegetables – e.g. one green, one red and one white vegetable.• When cooking vegetables together, they should be added to the pot at different times according to the length of time they take to cook. Alternatively the size of the vegetables can be cut accordingly, so that all vegetables take the same amount of time to cook.• Baking is the best way of cooking vegetables, as they are cooked in their own juices. The flavour and most nutrition is retained in this way. Most root vegetables can be baked whole in the oven. You can also combine any kind of vegetables in a casserole dish with a small amount of liquid and a little oil, and bake with the lid on.• Stir frying is best done in a wok, or an uncovered pan. Use a little oil and stir the vegetables continuously to avoid overcooking. Stir until vegetables are hot, but still crisp.

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BAKED BEANS11/2 cups cooked beans 1/4 cup brown sugar(kidney, soya, black, adzuki, etc.) 2 tbsp molasses 1 tbsp tomato paste 2 tbsp oil400g can tomato puree 1 tsp sweet basil1 stick celery, chopped 2 tsp salt and 1/2 tsp hing

1. Mix all ingredients well, except basil, and place in casserole dish.2. Bake covered for one hour in a moderate oven.3. Remove cover and add basil. Stir and continue to bake uncovered until sauce has thickened.

BAKED POTATOES4 large potatoes 1/2 cup cheddar cheese orvegetable oil 1/2 cup sour cream or1/2 cup butter or margarine 1/2 cup cream cheese salt and pepper 2 tsp parsley

1. Scrub the potatoes and prick them all over with a fork.2. Brush them with oil and place them on a baking sheet.3. Bake in the oven, pre-heated to 190˚C (375˚F/Mark 5), for 1-11/2 hours until they feel soft when squeezed.4. When the potatoes are cooked, remove them from the oven and cut them almost in half lengthways.5. Place a knob of butter inside each potato and sprinkle with salt and pepper.6. Sprinkle grated cheddar cheese onto the cooked potatoes or distribute the sour cream or cream cheese around the potatoes and sprinkle with chopped parsley.

BIRDS NESTThis is a very decorative dish. The 'nest' is made from shredded yam or root vegetables and filled with any favourite vegetables.1/2 taro (yam) or potato, shredded 1 stick celery, chopped1 tbsp cornflour 1 carrot (cut into sticks) 2 tsp salt 4 Chinese dried mushrooms, whole oil for deep frying walnuts for garnish5 button mushrooms

1. Mix taro with 1 tsp of the salt, cornflour and a little water and form into the shape of a nest.2. Deep fry the nest until lightly browned. Leave aside to cool.3. Stir fry vegetables until cooked but still crisp. Add remaining salt. Mix.5. Put vegetables in the nest, decorate with walnuts and serve.

BUBBLE & SQUEAKChildren like this dish alone or served with baked beans.2 large potatoes1 tbsp oilsalt1/2 white cabbage

1. Peel, slice and cut potatoes into 21/2cm pieces.2. Heat oil in a large frying pan or wok and add potatoes. Sprinkle with salt and saute for about 20 minutes.3. Shred cabbage and add to potatoes for the last five minutes of cooking.4. Serve before cabbage gets too soft.

CHEESE AND SPINACH TRIANGLES1 large bunch spinach2 tbsp buttersalt and pepper 2 tbsp butter, extra2 tbsp flour

Filling1. Wash spinach and coarsley chop leaves.2. Melt the butter in a saucepan and saute the spinach with salt, pepper until cooked.3. Melt extra butter in another pan, stir in flour and nutmeg. Add milk and stir until sauce boils and thickens.4. Remove from heat, stir in spinach and cheese. Allow filling to cool.Pastry1. Cut each pastry sheet into 8 cm wide strips. Brush with oil. One strip of pastry makes one triangle.2. Put a teaspoonful of filling on each end of pastry strip and fold over to form a triangle covering the filling. Continue to fold over and over until you reach the end of the strip.3. Deep fry, or bake in a moderate oven until light golden brown.

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pinch of nutmeg3/4 cup milk1/2 cup fetta cubed or grated cheddar cheese500g filo pastryoil

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CHEESE & TOMATO MACARONI2 cups macaroni400g can tomato soup blended with 1/2 tsp asafoetida/hing1 cup grated cheesesalt and pepper

1. Cook macaroni in boiling, salted water and drain.2. Mix in the tomato soup and then stir in half the grated cheese.3. When cheese has melted, put into a serving dish and sprinkle remainder of cheese on top.4. Put under a hot grill to brown.

CHEESEY LIMA BEAN BAKE3 cups lima beans, cooked1/4 cup sweet red capsicum, chopped3 tbsp tomato puree3 tbsp wholewheat flour

1. In an oven proof dish, mix a little milk into the flour to make a paste. Slowly add the rest of the milk, then the remaining ingredients, keeping aside 1/2 cup cheese.2. Sprinkle the remaining cheese on top and bake uncovered for 30 minutes in a moderate oven.

CHILLI CON CARNE1 tbsp vegetable oil2-3 large potatoes, peeled and cut into 1cm cubes1 green capsicum, chopped440g can tomatoes2 tbsp tomato paste1 tsp paprika

1. Heat oil in pan, add the chopped potatoes and sauté for about 15 minutes, until golden brown and almost cooked.2. Add green capsicum and cook for a few minutes.3. Add the tomatoes and their juice, the tomato paste, paprika, sugar, chilli powder, vinegar, salt and pepper and cook gently for about 20 minutes.4. Open the can of beans (and strain off the juice if using red kidney beans). Add the beans to the pan and cook for another five minutes.5. Serve on its own in bowls, or with rice, or with French Bread and salad.

11/2 cups grated cheese11/2 cups milk1/2 tsp hing

1 tsp sugar2 tsp chilli powder1 tbsp vinegarsalt and pepper400g can red kidney or baked beans

CHINESE FRIED RICE250g firm tofu cut into 1 cm cubes1 carrot, diced and parboiled1/2 cup peas, cooked4 tbsp oil

1. Heat oil in large pan and stir fry tofu for 2 minutes.2. Add carrot and fry for a further 2 minutes.3. Add water and simmer for 5 minutes.4. Stir in the cooked rice.5. Add peas and seasonings and stir fry for 3 minutes on high heat.

CORN FRITTERS1 cup self-raising flour11/2 cups corn kernels2 tsp cumin powder1/2 tsp nutmeg1/2 tsp mustard powder

1. Roughly mash the corn in a mixing bowl. Add sieved flour, and then spices, salt, pepper and parsley. 2. Make into a thick batter by adding milk.3. Drop rounded tablespoons of batter into a lightly oiled frying pan. Fry on both sides until golden brown.

CORNISH PASTIESThese are nice served with brown gravy.2 cups mixed root vegetables (any combination will do)1/3 cup frozen peas salt to taste1/2 tsp pepper

1. Chop the root vegetables into 1cm pieces.2. Microwave or steam vegetables until just cooked and drain well.3. Add peas after cooking them according to the package.4. Add hing, salt and pepper to taste.5. Mix together and allow to cool. continued...

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1/2 cup water4 cups cooked rice1 tbsp soya saucesalt to taste

pinch of cayenne peppersalt and pepper1 tbsp chopped parsleymilk to mix to a thick consistency

pinch of asafoetida/hing 375g shortcrust pastry or1 packet of frozen pastry (1 packet makes 2 large or 3 medium pasties)

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6. Roll out the pastry. Cover and let it sit for 30 minutes so that it won’t shrink when cooked.7. Decide what size you want the pasties to be – dinner plate size or saucer size.8. Roll the pastry again. Take your plate and place it on the pastry. With a knife cut around the plate until you have cut out the pastry. 9. Spoon the filling into the centre of the pastry. Brush the edges with water and bring the edges together, over and around the filling. Pinch the edges together to seal them. Prick with a fork once or twice on each side.10.Place on a baking sheet and bake in a hot oven for about 30 minutes until nicely browned.

CREAMY POTATO BAKE3 large potatoes, peeled and diced into 21/2cm cubes salt and pepper1 cup creamed cottage cheese1/2 cup light cream1 tbsp butterpaprika

1. In a greased casserole dish, mix potatoes, salt and pepper.2. Blend cottage cheese, and cream, stir into potatoes and dot with butter.3. Cover and bake at 180˚C (350˚F/Mark 4) for 45 minutes.4. Uncover and bake for 20 minutes longer, or until potatoes are tender.5. Let stand for 15 minutes. Sprinkle with paprika and serve.

CRISP VEGETABLES AND PEANUTS2 tbsp oil250gm firm tofu, diced into 2cm cubes1/2 cup salty dried turnip (available in Chinese food shops)1/2 cup carrot, diced

1. Heat 1 tablespoon oil in a wok or frypan. Stir fry tofu for a few minutes and remove. Set aside.2. Heat 1 tablespoon oil, stir fry dried turnip and remove from pan. Set aside.3. Place carrot and beans into pan and stir fry for 5-6 minutes until cooked but still crisp. 4. Add tofu and heat through.5. Mix in soya sauce and turnip. Mix well.6. Serve sprinkled with peanuts on top.

1/2 cup beans, cut into 2cm lengths1 tbsp soya sauce1/2 cup roasted peanuts

HONEY & SOYA SAUCE RICE NOODLES 500g fresh rice noodles2 tbsp sesame oil1-2 tbsp honey5 tbsp soya sauce1 tbsp oil (optional)1 cup tofu, cubed (optional)

1. Slice rice noodles into 1cm thick strips.2. Heat oil, honey and soya sauce in wok until hot.3. Add noodles and quickly fry until browned and just pulling apart. Remove from wok. Set aside. 4. (If using) stir fry tofu in oil until browned on all sides. Remove from wok. Set aside. 5. Stir fry carrot, capsicum, bok choy and grated ginger for five minutes. Add water.6. Mix in noodles, tofu and beanshoots. Toss to combine. Serve.

HUNGARIAN GOULASHOil for deep frying500g firm frozen tofu (see below)2 pinches hing/asafoetida 400g can tomatoes, roughly chopped1 tbsp oil

Preparing frozen tofu (this process changes the texture of the tofu)1. Wash the tofu and cut into bite size pieces. Put into a plastic freezer bag and put in the freezer compartment of your refrigerator and freeze for two days before you need to use it. continued...

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2 red capsicums, sliced1 carrot, stick slices2 cups bok choy, chopped2 tsp grated gingera little water1 cup bean shoots

2-3 potatoes cut into 21/2cm cubes1 litre warm waterpaprika (optional)salt and pepper

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2. Take the tofu from the freezer and out of the bag. Run hot water over the tofu until the pieces separate.3. Whilst you are doing this, boil a pan of water. Plunge the separated pieces of tofu into the boiling water and let it continue to boil until the tofu pieces float.4. Take them out of the pan and place in a colander. Run cold water over them, then take each piece and squeeze out the water until the tofu is dry.Goulash1. Deep fry the tofu after following the instructions above. When it is brown, remove from the oil and drain on kitchen towel.2. Heat 1 tbsp oil in a large saucepan.3. When hot, sprinkle in the hing/asafoetida and sauté momentarily, then add tomato pieces, potatoes, the fried tofu, salt and pepper.4. Pour in the litre of water and raise the heat to full. When it boils, reduce the heat slightly and simmer uncovered for 20 minutes, or until the potatoes are soft. Serve hot.

INARI SUSHIThis is a favourite Japanese dish6 aburage* pieces (a type of Japanese tofu bag)30cm kampyo* (optional)1 cup dashi* (seasoning)1/4 cup soya sauce

1. Pour boiling water over the aburage pieces and drain, squeezing lightly to remove the excess oil.2. Combine the dashi, soya sauce, vinegar and sugar in a small pan.3. Stir and bring to a simmer.4. Add the aburage pieces and kampyo.5. Cover partially and simmer for about eight minutes, spooning the liquid over the aburage every now and then.6. Uncover and let the aburage and kampyo cool in the liquid. Remove kampyo.7. Mix the sushi rice and the sesame seeds.8. Gently pry open the aburage/tofu bags one at a time and stuff each with rice.9. Fold each bag just above the area where the rice is. Can be served with salad.

* available in Japanese food stores

3 tbsp vinegar1 tbsp sugar11/2 cups freshly made Sushi Rice (see page 36)1 tbsp roasted sesame seeds, lightly crushed

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KEBABS250g tofu plus oil for deep frying 2 small tomatoes halved4 large lettuce leaves, shredded8 button mushrooms

1. Cube tofu into 11/2cm pieces and deep fry in oil. Drain well. 2. Divide the tofu, tomato, mushroom, pineapple and capsicum equally between four skewers or BBQ sticks, and thread them on.3. Turn on the grill, brush the kebabs with oil and grill them gently for 10-15 minutes, turning them about three times, until they are golden brown all over.4. Put the pita bread under the grill or in the oven and heat them through.5. Slit the pita bread along one side, open the pocket and put a little lettuce in each pocket. Use a fork to slide the food off the kebab into the pocket and serve.

LEFTOVERS PIEThis recipe can be adapted using any combination of leftovers11/2 cans (400g) baked beans1 slice bread, crumbled1 tsp mixed herbs11/2 bok choy or 1/4 cabbage 1 cup cooked rice

1. Combine baked beans, bread crumbs, and herbs in a bowl.2. Stir fry bok choi or cabbage for a few minutes.3. Add rice and fry a few minutes, then add 1 tbsp of soya sauce.4. Add beans mixture and combine everything together.5. Put into a greased oven-proof dish and cover top with mashed potato.6. Put into medium oven for 15-20 minutes until top is browned.7. Serve with salad or green vegetables.

LENTIL & HAZELNUT PATTIES1 cup lentils4 tbsp oil1/4 tsp hing/asafoetida500ml stock1 bay leafsalt and pepper3/4 cup hazelnuts, finely chopped continued...

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4 tbsp chopped parsley1 tbsp thyme2 fresh sage leaves, chopped (if available)2 tbsp tomato paste2 tbsp wholewheat flour, seasonedoil for shallow frying

1 cup grated cheese or tofu1 tbsp soya sauce1 cup cooked rice2 large potatoes, mashed

small can pineapple chunks, drained2 green capsicums, quarteredvegetable oil4 pieces pita bread

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1. Heat the oil in a heavy saucepan on a low heat. Stir in the hing/asafoetida, add the lentils and cook for two minutes, stirring well.2. Pour in the stock and bring to the boil. Season well and add the bay leaf.3. Cover and simmer gently for 45 minutes, beating the lentils to a thick puree with a wooden spoon towards the end.4. Take the pan from the heat and let the lentils cool, keeping them covered to prevent a hard surface developing.5. Beat in the hazelnuts, parsley, thyme, sage and tomato paste.6. Form the mixture into round, flat patties and coat in seasoned flour.7. Shallow fry on a moderate heat until they are golden brown on both sides.

MALAY COCONUT CURRY2 tbsp oil3 tsp garam masala4 potatoes, cut into large pieces2 cups coconut milk

1. Heat the oil in a saucepan and fry the garam masala for a few minutes.2. Add the potatoes and then coconut milk and 2 cups of water. Cook until potatoes are tender.3. Add the remaining ingredients and cook another 10 minutes.4. Serve with rice.

PEANUT BURGERS2/3 cups chopped, roasted peanuts1 cup breadcrumbs1 tbsp parsley, chopped2 tbsp tomato puree2 tbsp gram (split pea/dhal) flour

1. Mix all ingredients together and form into burgers.2. Fry in oil until golden brown on boths sides.

1 cup fried tofu pieces1/2 cabbage2 tsp salt

1/2 tsp marjoram2 tsp soya sauce1/2 cup wateroil for frying

POTATO-VEG PATTIES4 medium potatoes, cooked and mashed 1/2 cup corn1/2 cup soya milk 1 tbsp soya sauce11/4 cups carrots, diced and steamed lightly salt and pepper1/2 cup peas flour, milk and breadcrumbs to coat patties 1. Mix all ingredients. Divide into six or eight portions and shape into 11/2cm thick patties.2. Coat in flour, dip in milk and coat with breadcrumbs.3. Shallow fry in oil on each side until golden or bake in oven 190˚C (375˚F/Mark 5) for 15-20 minutes, turning over half way through.

PIZZADough Topping3 cups self-raising flour 1 green capsicum, sliced 1/2 cup tomato pastesalt and pepper 1/2 cup mushrooms, sliced 2 tsp oregano1 cup hot water 1/2 cup carrot, grated 1 tsp basil1/2 cup oil 3 pineapple slices, cut in cubes salt and pepperextra water if needed 1 cup grated cheese

1. Sift flour and a pinch of salt into a bowl. Make a well in the flour.2. Mix hot water and oil together, then add this to the flour, adding more water if necessary. The dough should be soft and spongy.3. Place the dough on a clean surface and roll out to fit an 18cm x 28cm baking tray.4. Bake in a moderate oven for about 10 minutes, and remove when it is pale golden.5. Mix the tomato paste, oregano and basil together. Add salt and pepper to taste.6. Spread tomato paste mixture onto half-cooked dough base and layer the vegetables on top adding pineapple last. (You can add other vegetables of your preference). Cover with grated cheese.7. Cook in medium oven 30-40 minutes until cheese is melted and turning golden brown. Cut into wedges and serve with salad.

SUSHI RICE3 tbsp vinegar1 tbsp sugar1/2 tsp salt2 cups freshly cooked rice

1. Mix the vinegar, sugar and salt thoroughly in a cup and pour over the rice.2. Fan rice with one hand while stirring with the other to make rice shiny.3. Place it in a covered dish so it doesn’t dry out.

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SPRING ROLLS1 packet of 20 frozen spring roll skins 1/2 tsp hing (asafoetida)11/2 cups fresh bean sprouts 6 cups (1.5 litres) oil for deep frying3/4 cup carrots, diced 11/2 tsp salt1 cup white mushrooms 1 tsp sugar1 large green capsicum 1 tbsp light soy sauce

1. Take the spring roll skins out of the packet and leave them to defrost under a damp cloth.2. Wash and rinse the bean sprouts in a bowl of cold water and discard the husks and other bits that float to the surface. Drain.3. Cut the carrots, bell capsicum and mushrooms into thin shreds.4. Heat 3-4 tablespoons oil in a pre-heated wok or frying pan and stir fry all the vegetables for a few seconds. Add the salt, sugar and soya sauce and continue stirring for 1-11/2 minutes. Remove and leave to cool a little.5. Cut each spring roll skin in half diagonally. Place about 2 tsp of the filling onto the skin, about one third of the way down, with the point of the triangle pointing away from you.6. Lift the lower edge of the triangle over the filling. Fold both ends inwards, then roll over the width of the filling.7. Brush the upper edge with a little flour and water paste and roll into a neat package. Repeat until all the filling is used up.8. Heat oil in a wok or deep fryer until it smokes. Reduce the heat, or even turn it off for a few minutes to cool the oil a little, before adding the spring rolls. Deep-fry 6-8 at a time for 3-4 minutes or until golden and crispy. Increase the heat to high again at the beginning of each batch.9. As each batch is cooked, remove and drain it on absorbent paper. Serve hot with a dipping sauce.

SWEET & SOUR CAULIFLOWER FLORETSYou can also use walnut halves instead of cauliflower1 cauliflower 1 cup peanut oil1 green capsicum, seeded and cut into small cubes1 red capsicum, as above1 stalk celery, chopped1 small can pineapple pieces1 carrot, sliced into thin sticksany other crisp vegetables desiredsalt to taste

1. Wash cauliflower and cut into florets.2. Mix all batter ingredients together till smooth and well blended.3. Heat oil. Coat cauliflower with batter and deep fry until golden brown (15-20 seconds). Remove and drain well on a paper towel.4. Heat 1 tbsp oil in a pan and stir fry green and red capsicums, carrot, pineapple pieces and celery for one minute. Season with salt and remove from heat. Set aside.Sauce Blend water and cornstarch together. Stir all the sauce ingredients together in a pan over medium heat until thick. Add cauliflower and cooked capsicum mixture. Stir to mix, then serve.

TEMPURA(Deep fried vegetables in batter)20 pieces mixed vegetable, sliced thinly(such as sweet potato, eggplant, carrot or green capsicum)1 cup plain flour2/3 cup wateroil for deep frying

1. Make a batter with the flour and water.2. Dip vegetables in the batter and deep fry.3. Serve with Tempura Dipping Sauce. (see next page)

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Batter1/4 cup rice flour1/4 cup flour1 tsp baking powdera dash of salt7 tbsp water

Sauce1 tbsp white vinegarsyrup from canned pineapple2 tbsp tomato sauce2 tbsp soya sauce1 tsp sugar2 tsp cornstarchwater to taste

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TEMPURA DIPPING SAUCE1 cup Japanese stock 4 tbsp Japanese soya sauce4 tbsp vinegar1 tsp sugar2 tbsp peeled fresh ginger, grated to a pulp

Combine all ingredients in a bowl and serve with tempura

TOMATO & ASPARAGUS SAUCE FOR PASTA1 tbsp oil1 tbsp chopped parsley1 tsp brown sugara little lemon juice

1. Add all ingredients to a pot and simmer for 20 minutes.2. Serve over macaroni or spaghetti and sprinkle with parmesan cheese.

Japanese stock2 cups soybean sprouts16 dried shitake mushrooms1 carrot (peeled and chopped)6 outer leaves of lettuce2 tsp soy sauce1 tsp sesame oil1/2 tsp sugar8 cups water

Combine all ingredients in a large pot and simmer to reduce to 5 cups of liquid. Drain off vegetables and use liquid. It can be frozen for future use.

salt and pepper to taste400g can tomatoes 400g can asparagus, drained

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DESSERTSAlthough a vegetarian diet is often chosen for its health benefits, it doesn’t mean that we have to miss out on the yummy things! Many desserts make use of the natural sweetness in fresh and dried fruits. Kids enjoy making (and eating) sweet things, so cooking sweets and desserts can be an educational and rewarding time for your children. Here are some pointers about sugar to keep in mind.

SUGAR• Refined sugar supplies calories to the body without the vitamins and minerals needed to metabolize them. • Excessive sugar consumed in starchy non-nutritive junk foods (highly processed food) depletes the vitamins and minerals. Consumption of junk food also reduces the appetite for healthy food at regular meals.• If refined sugar is consumed, it should be consumed with nutritive food. Sugar is not harmful provided that it represents a small fraction of the total caloric intake and that the diet contains plenty of nutritious foods.

SOME MISCONCEPTIONS ABOUT SUGAR IN THE DIETHoney is healthier than refined sugar. The nutritional value of honey is only better than that of refined sugar if it is unrefined and unheated.

Brown sugar is better than white sugar. Most of the brown sugar sold is white sugar coloured by molasses. The only really healthy sources of sugar are fresh fruit, vegetables and dried fruits. These may be used in many dishes, either along with or to replace refined sugar.

Sweets and candy bars satisfy and give a quick energy boost. Intake of sugar causes a sudden, but temporary, increase in blood sugar levels because of its rapid absorption by the body. However, the body’s control mechanisms soon step in, causing the blood sugar level to drop and making you feel weak and tired. Fluctuations in the blood sugar level cause appetite and behaviour problems, especially in children, who become hyperactive. All refined sugars and many food additives are natural, but a substance of natural origin does not necessarily mean that a product is healthy.

APPLE CRUMBLE4 large cooking applesjuice of 1 lemon1/3 cup caster sugar1/3 cup raisins1/2 cup plain wholemeal flour

1. Peel, core and slice the apples.2. Put into a saucepan with the raisins, lemon juice and caster sugar, and heat gently for about 20 minutes until the apples begin to soften.3. Put fruit into an ovenproof dish.4. Sift flour and salt, add butter and rub in with the fingertips until the mixture looks like fine breadcrumbs.5. Add brown sugar and cinnamon. Mix well.6. Sprinkle the mixture over the apples.7. Bake in the centre of a hot oven 200˚C(400˚F, Mark 6) for 10 minutes.8. Serve hot or cold with custard or cream.

APPLE POLENTA FLANVery rich, very filling, but so delicious!4 cups milk3/4 cup caster sugar2 tbsp butter3 tbsp grated lemon rind1 cup medium cornmeal (polenta)3/4 cup sultanas

1. Grease a 20cm cake tin.2. Heat milk, sugar, butter and rind in medium pan until sugar dissolves.3. Bring to the boil, reduce heat, stir in cornmeal. Cover and cook on a low heat for 5-10 minutes, stirring occasionally.4. Remove from heat, add sultanas, walnuts and cream. Mix well before spooning into the cake tin.5. Top with apples and pour maple syrup over them. Sprinkle on the extra sugar if desired, then sprinkle on the cinnamon.6. Bake in a moderate over for 35 minutes, or until apple is tender.

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pinch of salt2 tbsp butter, cut into small pieces1 heaped tbsp brown sugarpinch cinnamon

1/3 cup chopped walnuts1/2 cup cream1 large apple, thinly sliced11/2 tsp maple syrup3 tsp caster sugar (extra, optional)1/2 tsp ground cinnamon

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BAKED APPLES4 large cooking apples3/4 cup mixed dried fruit, raisins, currants or dates2 level tbsp brown sugar, golden syrup or honey2 tbsp butter or margarine4 tbsp water

1. Wash the apples and remove the cores with an apple corer.2. Cut a shallow slit through the skin around the middle of each apple.3. Grease an ovenproof dish and stand the apples in it.4. Fill the holes in the middle with the fruit and sugar, or you can use fruit mince or marmalade instead.5. Put a knob of butter or margarine on top of each apple, and pour water around them.6. Bake in the oven at 200˚C (400˚F/Mark 6) for 45 minutes to 1 hour until just soft.7. Serve them with natural yoghurt, cream or ice cream.

BAKED BANANAS4 large ripe bananas2 tbsp butter, melted1 heaped tbsp demerara (or brown sugar)1 tbsp honey2 tbsp lemon juice

1. Butter a shallow ovenproof dish. Fill with sliced bananas.2. Sprinkle sugar on top. 3. Pour the honey and lemon juice over the top.4. Bake on top shelf of a moderately hot oven for 20-30 minutes. 5. Brown a little under the grill.6. Serve hot with cream.

ICE CREAMThe most votes go to mango ice cream!2 x 375ml can evaporated milk1 cup caster sugar300ml cream, lightly whipped1 cup waterAny desired flavouring, e.g. mango pulp, melted chocolate, strawberries, banana, etc.

1. Stir sugar and water over gentle heat until sugar dissolves. Turn heat up, bring to the boil and boil for 5 minutes. Remove from heat and cool.2. When cold, stir in evaporated milk, flavouring and cream. Put into a suitable container and freeze till mushy.3. Remove from freezer and beat with electric mixer until quite fluffy.4. Return to freezer to set.

KNICKERBOCKER GLORYA glorious mixture of ice cream, jelly and fresh or canned fruits.600ml/85gm packet of red agar agar jelly crystals1 cup boiling water1 cup cold water400gm can peaches, sliced227gm can pineapple, sliced

1. Pour boiling water onto the jelly crystals and stir until dissolved. Add cold water to make the jelly up to 600ml. Leave to set.2. When the jelly has set, chop it into small pieces. Roughly chop the fruit.3. Put some of the chopped peaches and pineapple in the bottom of the glasses. Cover the fruit with a layer of jelly. Put a scoop of ice cream on top.4. Repeat these layers and put a cherry on top. You can serve it with your favourite topping.

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483gm block ice cream (check it contains no gelatine or egg)6 glace cherries6 tall sundae glasses6 long handled spoons

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APRICOT & ALMOND PIECrumbly Crust11/4 cup blanched almonds, ground1 cup coconut1/4 cup sugar1/4 cup butter

Crust1. Mix coconut, sugar and ground almonds together. Rub in the butter to make a crumbly mix.2. Toast 3 tbsp of the crumbly mix in a small pan, and reserve to sprinkle over the filling.3. Press the rest of the crumbly mix into a greased pie dish to make crust base.Filling4. Mix sour cream, icing sugar, orange juice and orange rind together well. Pour into the crust.5. Carefully arrange apricots over the filling.6. Whip cream with icing sugar and spoon/pipe around the edge. Sprinkle with the toasted crumbly mix. Refrigerate.

PEACH BRULEE400g can peach halves1 cup double dairy cream3/4 cup demerara or brown sugar

1. Drain peaches and lay in the bottom of an ovenproof dish, keeping one for decoration.2. Lightly whip cream and spread over peaches. Chill.3. Just before serving, sprinkle over sugar and grill until sugar melts.4. Cut remaining peach half in four slices and place the slices on top of the sugar in a star pattern and serve immediately.

Filling1 cup sour cream1/4 cup icing sugar1 tsp orange juice1 tsp orange rind, grated400gm can halved apricots, well drained3/4 cup whipping cream1/4 cup icing sugar3 tbsp crumbly crust, toasted

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EGG SUBSTITUTESEggs serve two purposes: to act as a leavening agent and to act as a binder. The egg-white is primarily the leavening agent, the yoke primarily the binder. Handy egg substitutes in cakes and biscuits, if commercial egg replacer is not available, are:• 1 tablespoon golden syrup (binder) + 1 dessertspoon vinegar (binder) + 1 teaspoon baking powder (leavening) for each egg omitted.• 4 tablespoons cashew or almond butter + 2 tablespoons lemon juice.• 1 dessertspoon of vinegar, or 1 tablespoon of lemon juice to replace 2 eggs, adding more liquid accordingly (1 egg = 1/4 cup liquid)• 1/2 cup evaporated milk + 1/2 tsp bicarbonate of soda per egg (is not very effective in cakes containing syrup, honey or oil).

HINTS FOR SUCCESSFUL CAKE MAKING• Grease tins very well with soft, not melted, butter. Flour them and shake out surplus flour.• After the cake is cooked, cool it for about 10 minutes, then remove from the tin. It will not stick. Cool it on a wire tray, so that the air can circulate underneath.• Do not open the oven door until 5-10 minutes before the cake is done, as it may cause the cake to fall.• Insert a clean toothpick or knife into the centre of the cake. If it is clean and dry, the cake is cooked.

REASONS FOR FAILURESDoughy cake – too little raising agent; baking time too short.Heavy cake – too little raising agent; too much flour; mixture not creamed enough; flour mixed in too vigorously.Dry cake – too much raising agent; not enough liquid or butter; kept too long in oven.Sunken cake – too much liquid, raising agent or sugar; too little flour; using self-raising flour for rich cakes; oven door opened too soon or cake moved during baking.Badly cracked top – oven too hot; cake tin too small.Fruit sunk to bottom – fruit not properly dried; cake mixture too thin; too much raising agent; fruit added before flour.Crusty, sticky and moist cake – too much sugar used.Uneven surface – tins too near sides of oven; oven heat uneven; oven shelf not level.

BLACK VELVET CAKENever fail recipe. This is a favourite birthday/special occasion cake!21/3 cups plain flour2 tsp bi-carbonate of soda11/3 cups caster sugar1/3 cup oil2 cups cold water6 tbsp cocoa2 tsp baking powder2 tbsp vinegar1 tsp vanilla essence

1. Grease a 20cm round cake tin. Pre-heat oven to 180˚C (350˚F/Mark 4)2. Sift dry ingredients together.3. Beat oil, vinegar and water together. Gradually add to dry ingredients. Mix well and beat for 1 minute4. Spoon the mixture into the tin.5. Bake for 1 hour 10 minutes.6. Allow to cool on a wire rack and when quite cool, slice through the middle.7. While the cake is baking, make Chocolate Honey Cream (page 51).8. Spread a layer of cream over one half of the cake (you could also add a layer of cherry jam). Place the other half of the cake on top.9. Use the rest of the cream as icing on the top and sides of the cake.10. Decorate with any of the following: glacé cherries, kiwi fruit slices or strawberries.

BLISS BALLS500g packet digestive biscuits 2/3 cup dessicated coconut 400gm can sweetened condensed milk 3 tbsp cocoa1/4 cup butter melted 1. Melt butter over a low heat.2. Add the condensed milk and cocoa to melted butter. 3. Crush the biscuits finely and add to the mixture.4. Take a small quantity of mixture and roll into balls.5. Roll each in coconut.6. Store in the refrigerator.

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BROWNIESTry them hot with ice cream!1/3 cup plain chocolate1/4 cup butter or margarine1/2 cup walnuts (optional)11/2 cups self-raising flour

1. Grease a 20cm square cake tin. Pre-heat oven to 180˚C (350˚F/Mark 4).2. Break the chocolate into pieces and put in a small heatproof bowl with the butter.3. Stand the bowl over a saucepan of hot water and stir until melted. Remove from heat.4. Roughly chop the walnuts and set aside.5. Sift the flour and salt into a bowl. Stir in the sugar, milk, vanilla essence, walnuts and chocolate mixture. Beat until smooth.6. Pour the mixture into the tin and bake in the oven for 30 minutes, until the mixture has risen and begins to leave the sides of the tin.7. Leave in the tin to cool, then cut into squares.

CAROB HONEY SQUARESFor health-conscious children and parents!11/2 cups wholemeal flour50gm carob powder2 tsp baking powder1/3 cup sultanas

1. Grease and line a 20cm square cake tin. Pre-heat oven to 180˚C (350˚F/Mark 4).2. Put the flour, carob powder, baking powder and sultanas into a large mixing bowl. Stir in oil, honey and yoghurt with enough milk to make a fairly runny consistency.3. Pour mixture into cake tin. Bake for 30 minutes.4. When cool, cut into squares.

pinch salt3/4 cup caster sugar1/2 cup milk or yoghurt1/2 tsp vanilla essence

3 tbsp oil2 tbsp honey2 tbsp natural plain yoghurtmilk to mix

CHOCOLATE HEDGEHOG CAKECake11/2 cups self-raising flour11/2 tsp baking powder3/4 cup softened butter or margarine2 tbsp cocoa powder

Buttercream Icing3/4 cup softened butter or margarine11/2 level tsp cocoa powder2 cups icing sugar2/3 cup chocolate coated pretzel sticks or flaked almondsa few seedless raisins

1. Preheat oven to 170˚C (325˚F/Mark 3).2. Grease a 23cm round cake tin and line with greased baking paper.3. To make the cake, put the flour, baking powder, cocoa powder, butter or margarine, caster sugar, milk and golden syrup in a bowl. Beat well with a wooden spoon until light and creamy. Then spoon the mixture into the cake tin.4. Bake in the oven for about 25 minutes until the cake is risen and firm to the touch.5. Turn out and leave to cool on a wire rack.6. Meanwhile, beat the butter or margarine in a basin. Sift in the icing sugar and cocoa powder, and beat together until they form a creamy icing.7. Place the cold cake flat on a wooden board and cut it down the middle.8. Place the two halves upright on a serving plate making a half circle shape, sticking the two pieces together with a little buttercream icing.9. Spread the buttercream icing over the cake to cover it. Shape some of it to form a pointed nose. Stick the pretzels or almonds into the icing to make quills. Use raisins to make eyes, a nose and two front feet.

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4oz caster sugar2 tbsp golden syrupmilk, to make mixture a “dropping” consistency

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CHOCOLATE HONEY CREAMUse as icing and as filling for Black Velvet Cake.3/4 cup sour cream 250gm dark chocolate

1. Melt the chocolate over boiling water in a double saucepan. Remove from heat.2. Quickly beat in sour cream.3. Place in refrigerator until cream is thick enough for spreading.

CHOCOLATE CHIP COOKIESWonderfully simple, quick recipe.11/3 cups self-raising flour1/2 cup butter2/3 cup caster sugar1/4 cup (or more!) chocolate chips

1. Pre-heated oven to 180˚C (350˚F/Mark 4).2. Sieve flour. Cream butter and sugar together until light and fluffy.3. Mix in flour and chips to form a firm dough.4. Make into small balls and place on a greased tray.5. Flatten cookies lightly with the prongs of a fork.6. Bake for 10-12 minutes.

CHOCOLATE CRUNCHIES1/4 cup sugar1/2 cup butter1 tsp baking powder11/2 cups flour2 tbsp sweetened condensed milk1/2 cup dark semi-sweet chocolate, broken into small pieces

1. Grease an oven tray. Pre-heat oven to 180˚C (350˚F/Mark 4).2. Cream the butter and sugar. 3. Add the flour sifted with the baking powder, alternately with the condensed milk. 4. Add the chocolate.5. Shape the mixture into small balls. Place them on oven trays and flatten the tops. 6. Bake for 15-20 minutes.

COCONUT TARTSMakes about 20 yummy tarts. Everyone loves them!250g shortcrust pastry11/2 cups dessicated coconut400gm can condensed milk1/2 cup chopped mixed nuts2 tbsp butter

1. Pre-heat oven to 180˚C (350˚F/Mark 4).2. Roll and cut pastry for tarts. Fit them into paper patty cups.3. Cream butter and flour, add vanilla essence and coconut. Mix well until smooth.4. Add the chopped nuts and finally the condensed milk.5. Place a spoonful into each pastry cup. (to make them extra special place 1/2 tsp of blackcurrant jam in the pastry base before filling).6. Bake for 15 minutes or until browned.

FLAPJACKS100gm butter3 tbsp golden syrup1/2 cup brown sugar, lightly packed21/3 cups oats

Design your own favourite flapjacks using 4 tbsp of any of these, or try a combination:cocoa, dessicated coconut, raisins, chocolate chips or nuts.

1. Melt the butter, golden syrup and sugar. Stir in the rest of the ingredients. Mix well.2. Spread into a buttered tin and bake for 30 minutes at 180˚C (350˚F/Mark 4).

GINGER BISCUIT LOG1 cup whipping cream200gm ginger biscuitsflaked almonds for decoration

1. Put half the cream in a bowl and beat until stiff.2. Use it to sandwich the ginger biscuits together in a log shape.3. Arrange the log on a serving dish and leave it in the refrigerator overnight.4. Next day whip the remaining cream and use it to cover the ginger biscuit log completely.5. Decorate the log with flaked almonds.6. Cut the log into slices.

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2 tbsp self-raising floura few drops of vanilla essenceblackcurrant jam (optional)20 paper party cups

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HAPPY FACES3/4 cup icing sugar, sifted1 cup butter or margarine2 cups plain flour, sifted1 cup cornflour, sifted1-2 dtsp waterhundreds and thousandsicing sugarred food colour

1. Grease baking trays, pre-heat oven to 180˚C (350˚F/Mark 4).2. Cream butter and icing sugar.3. Add sifted flour and cornflour to creamed mixture.4. Add 1 dtsp water and work to a smooth dough (if too dry, add 1-2 tsp more water). Chill for 1/2 hour.5. Form dough into small balls, and squeeze the balls flat between the palms of the hands. With the thumb and forefinger pinch to form the points of stars.6. Put on baking trays and bake for 15-20 minutes, and cool on wire rack.7. Make a runny icing from icing sugar and a little water.8. Dip one side of the stars into the icing and sprinkle it with hundreds and thousands. Let them dry.9. To make happy faces, add some red food colour to the remaining icing and paint eyes and a smiling mouth on the stars.

SPICED HONEY LOAF3 cups self-raising wholemeal flour1 level tsp salt3 level tsp mixed spice2 tbsp butter3/4 cup brown sugar, lightly packed1/2 cup clear honey1/2 cup milk or soya milk

1. Line and grease a 900g loaf tin. Pre-heat oven to 180˚C (350˚F/Mark 4).2. Sift together flour, salt and spice. Mix in brown sugar.3. Put honey, milk and butter into a saucepan, and warm over low heat until butter is melted.4. Blend the dry and wet ingredients together until a smooth dough is formed.5. Place in loaf tin and bake for about 11/4 hours.6. Turn out and cool on a wire tray.7. Serve sliced and spread with butter.

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ROCK CAKES2 cups plain flour1/2 level tsp salt2 level tsp baking powder2 tbsp butter

1. Grease a flat baking tray. Pre-heat oven to 200˚C (400˚F/Mark 6).2. Sieve flour, salt and baking powder together.3. Rub butter into the flour until the mixture resembles fine breadcrumbs.4. Stir in sugar, fruit and nutmeg.5. Add milk to the flour mixture and mix well with a fork. The mixture should be stiff, but not too sticky, and should leave the sides of the mixing bowl clean.6. Divide the mixture into 12 and place on tray. Rough up with a fork.7. Bake in oven for 15-20 minutes.8. Cool on a wire tray.

TREACLE TARTPastry1 cup plain flourpinch salt2 tbsp butterwater

1. Butter a 18cm flan dish and dust with flour. Pre-heat oven to 200˚C (400˚F/Mark 6).2. Sieve flour and salt into a bowl. Add butter cut into small pieces and rub it into the flour until the mixture looks like fine breadcrumbs.3. Add water and mix to a firm dough.4. Roll out pastry thinly on a floured table and use to line the flan dish.5. Re-roll pastry trimmings and cut into 2cm circles. Brush underside of each circle with water and arrange, overlapping, around the edge of the dish.6. Mix together the golden syrup, breadcrumbs, lemon rind and juice, and spoon into the flan.7. Place flan dish on a metal baking sheet and bake for about 25 minutes, until the pastry is pale golden. Serve with cream.

1/4 cup sugar1 cup dried fruit11/4 tsp ground nutmeg4 tbsp milk

Filling11/3 level cups golden syrup2/3 cup fresh white breadcrumbsgrated rind of 2 lemons2 tsp lemon juice

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Only a small selection of breads are listed here. Perhaps you will be inspired to look for other recipes to try. Home bread baking can be extremely satisifying for the cook and the cook’s family!

SOME HINTS• Plastic surfaces make good kneading surfaces.• Soft water is ideal. Hard water inhibits fermentation of the yeast. If you live in an area where the water is hard, add a little vinegar to neutralise the alkalinity.• Use Vitamin C as a flour improver to help in the rising of the dough. Crush a 50g tablet per six cups of flour and sift into the flour.• Salt inhibits the action of yeast, but it also helps to strengthen the gluten and gives the bread its flavour. Do not use too much or too little salt.• Kneading until smooth and elastic takes about 10 minutes.• Poke a finger into the dough, if it comes back to its shape, it’s a good dough. It should be springy.• Cover rising dough with plastic cling wrap. It stops the dough drying out and helps retain warmth.• Save 1/4 - 1/2 cup of the measured flour for kneading. Then you avoid heavy and dry loaves.• When rising bread, don’t rush the rising process. If there is too much heat or insufficient rising time, the bread will be heavy.• To test when bread is cooked, the bread should feel hollow when tapped on the bottom and no longer smell of yeast.• If it isn’t cooked, bake it a few more minutes without its tin.• Dried yeast is twice as strong as fresh yeast. Substitute 1 tablespoon (15g) of dried yeast for 30g of fresh yeast.• When using bicarbonate of soda or baking powder, cook immediately. Otherwise the bread will not rise.

REASONS FOR FAILURESCrust too thick – insufficient baking with too low temperature.Crust cracks or breaks – dough too weak, too much liquid used, or oven too hot.Texture too open (large holes) – insufficient mixing or failure to punch down.Loaf too crumbly – slack dough, too much liquid, insufficient kneading, oven temperature too low, dough left to rise too long.Bread too chewy – oven temperature too low or insufficient baking.Bread stales quickly – not enough moisture or first period of rising terminated too soon.

APPLE OAT MUFFINSGood with bean dishes, American style.1 cup wholewheat flour3/4 cup oats1/2 tsp salt11/2 tsp baking powder

1. Preheat oven to 200˚C (400˚F/Mark 6).2. Combine all dry ingredients. Add milk, oil and molasses. Stir until moistened. Mix in apple.3. Spoon into oiled muffin cups and bake for 15-20 minutes.

BEETLE BUNS1 level tsp sugar11/4 cups warm water1 level tbsp dried yeast4 cups wholemeal bread flour

1. In a jug, stir the sugar into the water until dissolved. Sprinkle over the yeast and leave in a warm place for about 10 minutes until frothy.2. Put the flour and salt into a mixing bowl. Rub in the butter or margarine and add the yeast liquid.3. Mix with a wooden spoon to make a firm dough. Add more water if necessary.4. Turn the dough onto a floured work surface and knead it for about 10 minutes until it is elastic and smooth.5. Grease a baking tray.6. Take a piece of dough about the size of an egg and form it into a ball. Place it on the baking tray, then add a small piece for the head, six smaller pieces for legs. Press well into position. Make the eyes by using the end of a teaspoon. With a sharp knife, make three shallow cuts lengthways and widthways to form the beetle’s wing markings. Continue making beetles until all the dough has been used.7. Cover with a clean cloth and leave to rise in a warm place for about 45 minutes, until the dough is double in size.8. Heat the oven to 230˚C (450˚F/Mark 8). Brush the beetles with milk and bake in the oven for about 15 minutes until they are risen and brown. If they sound hollow when tapped on the bottom with your knuckles, they are cooked.9. Leave to cool on a wire rack.

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1 cup milk3 tbsp oil3 tbsp molasses1 cup grated apples

1 level tsp salt2 tbsp butter or margarine1/4 cup milk

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CHELSEA BUNSFilling4 tbsp butter1/3 cup brown sugar1 cup sultanas/currants/raisins mix1/2 cup chopped glace cherries1/2 cup mixed peel1 tsp cinnamon

If time is short, make filling from a can of fruit (e.g. drained black cherries, blueberry pie filling). Perhaps sprinkle with coconut. Delicious and attractive!

1. Grease a baking tray. Pre-heat oven to 180˚C (350˚F/Mark 4).2. Make the dough by sifting the flour, salt and rubbing in butter. Add milk to make a firm dough. Roll out to a size of approximately 30cm x 20cm.3. For the first part of the filling cream butter and sugar. Spread over the dough.4. Cover the creamed butter and sugar with dried fruit, cherries, peel and cinnamon. 5. Roll the dough up lengthways.6. Cut the roll into 10 pieces and place on tray. Bake for about 25 minutes. 7. Serve with butter.

Dough3 cups self-raising flour1/2 tsp salt3 tbsp butter1 cup milk (approx)

CORNBREAD2 tbsp honey1/2 cup milk1/2 cup yoghurt1 cup yellow cornmeal (polenta)1 cup self-raising flour2 tsp baking powder

1. Pre-heat oven to 180˚C (350˚F/Mark 4). 2. Beat together honey, milk and yoghurt.3. Combine remaining ingredients, mixing well.4. Spread into a greased 20cm square pan. Bake for 20 minutes.

DAMPER3 cups self-raising flour11/2 tsp salt1/3 cup butter1/2 cup milk1/2 cup water

1. Preheat the oven to 200˚C (400˚F/Mark 6).2. Sieve flour and salt, rub in butter, and add sufficient milk and water to make a dough. Knead lightly.3. Form into 15cm circle and cut a cross into the top. Brush with milk.4. Bake on a greased tray in a hot oven for 10 minutes, then reduce temperature to 180˚C (350˚F/Mark 4) for about 20 minutes until cooked and golden brown.

OATMEAL BREAD4 cups wholemeal flour11/4 cup oatmeal11/2 tsp cream of tartar1 tsp bicarbonate of soda

1. Preheat the oven to 230˚C (450˚F/Mark 8).2. Sieve flour, cream of tartar, bicarbonate of soda and salt.3. Add oil and oatmeal, then mix to a firm dough with milk and water mixture.4. Brush with milk and sprinkle the top with seeds. 5. Cook for 15 minutes, then reduce to 180˚C (350˚F/Mark 4) until golden brown.

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1/2 tsp bicarbonate of soda11/2 tsp salt3 tbsp melted butter1 cup corn kernels1 red capsicum, finely chopped

1/2 tsp salt1 tbsp oil1-2 cups milk and water mixed (equal parts)poppy seeds/sesame seeds for topping

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SCONES4 cups self-raising flour1 tsp salt2 tbsp butter2 tbsp caster sugar (optional)1 cup milk

1. Grease baking trays. Preheat a very hot oven to 320˚C (450˚F/Mark 8).2. Sift flour and salt into a bowl.3. Rub in butter until mixture looks like fine breadcrumbs.4. Add caster sugar and mix to a soft dough with the milk.5. Turn on to a lightly floured surface, knead quickly and then roll out to a 2cm thickness. 6. Cut into 20 rounds with a 6cm cutter.7. Place scones on baking trays and brush tops with milk.8. Bake in oven for 8-10 minutes.9. Cool on a wire tray.

WHOLEMEAL BREADMakes 3 loaves1kg wholemeal flour1/2 kg plain flour2 x 7g dry yeast sachets4 tsp salt

1. Combine 3 cups of the flour with the yeast and salt in a large bowl.2. In a saucepan, heat milk, water, honey and butter to lukewarm temperature. Add to dry ingredients.3. Beat well with an electric mixer for 2-3 minutes. Add another cup of flour and beat at high speed for another 3 minutes.4. Stir in remaining flour with a wooden spoon to make a soft dough, using more or less flour as needed.5. Cover and rest for 15 minutes.6. Knead the dough on a lightly floured surface until smooth and elastic, adding more flour if necessary.7. Place in a large, greased bowl, cover and let rise in a warm place until double in size. This takes approximately 1 hour.8. Pre-heat oven to 180˚C (350˚F/Mark 4) 9. Punch dough down and divide into three. Shape each piece into a log shape, tuck ends under, place in lightly greased loaf tins, cover and let rise in a warmplace again until doubled in size and the tops have risen above the tin.10. Bake for 40 minutes until cooked and nicely browned. Turn out and cool on wire racks.

COCONUT STICKS1 cup enriched flour (white)1/2 cup soya flour1/2 cup wholewheat flour1 cup coconut

1. Mix all ingredients together well, except oil and water.2. Lightly mix in oil, then add water.3. Press into a greased tray 1cm deep.4. Bake in a hot oven for 10 minutes until golden brown. Cut into sticks.

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1/2 cup milk11/2 cups water1/2 cup honey2 tbsp butter (or margarine)

1 tsp lemon peel (optional)3 tbsp brown sugar1/2 cup oil2-4 tbsp water

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INDEXApple Dishes

Apple Crumble 42Apple Oat Muffins 58Apple Polenta Flan 42Baked Apples 43

Apricot & Almond Pie 45Baked Bananas 43Baked Beans 27Beetle Buns 58Birds Nest 27Black Velvet Cake 48Bliss Balls 48Brownies 49Bubble & Squeak 28Carob Honey Squares 49Cheese & Spinach Triangles 28Cheese & Tomato Herb Bread 20Cheese & Tomato Macaroni 29Cheesey Lima Bean Bake 29Chelsea Buns 59Chilli Con Carne 29Childrens Favourite Salad 15Chinese Fried Rice 30Chocolate Things

Chocolate Chip Cookies 51Chocolate Crunchies 51Chocolate Hedgehog Cake 50Chocolate Honey Cream 51

Coconut Dishes Coconut Carrot Balls 20 Coconut, Carrot & Raisin Salad 15Coconut Sticks 62Coconut Tart 52

Corn Fritters 30Cornbread 60Cornish Pasties 30Cottage Cheese Dressing 15Crisp Vegetables & Peanuts 31Damper 60Eggless Mayonnaise 16Flapjacks 52French Dressing 15Ginger Biscuit Log 52Green Pea (Fresh) Soup 23Happy Faces 53

Honey & Soya Sauce Rice Noodles 32Hommos Dip 19 Hungarian Goulash 32Ice cream 44Inari Sushi 33Kebabs 33Knickerbocker Glory 44Leftovers Pie 34Lentil & Hazelnut Patties 34Malay Coconut Curry 35Minestrone Soup 24Nut Butter Dip 19Oatmeal Bread 60Pancakes 20Party Vegetables & Dips 19Peach Brulee 45Peanut Burgers 35Pizza 36Potato Dishes

Baked Potatoes 27Creamy Potato Bake 31Potato Pancakes 22Potato Salad 15Potato Scallops 22Potato Veg Patties 35

Sweetcorn & Potato Soup 24Rock Cakes 55Sailing Boats 22Sandwiches

Cold Savoury Fillings 18Hot Sandwich Fillings 18Sweet Sandwich Fillings 18

Scones 61Spiced Honey Loaf 54Spring Rolls 37Sunset Salad 16Sushi Rice 36Sweet & Sour Cauliflower Florets 38Tempura 38Tempura Dipping Sauce 39Tomato & Asparagus Sauce for Pasta 39Tomato Soup 24Treacle Tart 55Wholemeal Bread 62

Other meditation CDs and books are available from Eternity Ink,

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www.eternityink.com.au

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meditation courses and other programs offered by the Brahma Kumaris,

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