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CONTENTS
RECIPESTESTEDBYKIDS!
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 childrens) 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!
Youll find out from this little cook book that vegetarian cooking is very simple. It doesnt
require any more preparation than the meals you usually cookoften, even lessand 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!
fter 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 didnt 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 dont 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 its 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 isnt, but most recipes can easily be adapted for vegetariansmeatless 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 childrens 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
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 VEGETARIANS
Lacto 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 VEGETARIAN
Most 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 VEGETARIAN
Vegetarians 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 DIET
A 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.
7
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.
TO PROVIDE
Energy, fibre, B Vitamins,
Calcium, iron, Protein
2-3 servings*
Pulses, nuts or seeds
2 servings*
Milk (soya or cows),
Protein, calcium, other minerals
cheese, soya products
Small amount
Vegetable oil, margarine
Energy, Vitamin E, Vitamins A & D
0.3-1.5mg
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 childs age (use as a guide only,
as children vary).
8
ENERGY
Foods 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.
PROTEINS
These 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.
MALES
42.1
55.2
55.5
FEMALES
41.2
45.4
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.
GRAINS
no
yes
yes
yes
PULSES
yes
no
sometimes
yes
DAIRY
yes
yes
yes
yes (high in fat)
9
CARBOHYDRATES
Carbohydrates 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.
FATS
Fats 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 fatit 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.
10
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 EATING
What 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.
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.
11
TABLE OF EQUIVALENTS
CUPS
1 cup Flour
1 cup Butter (US: 1 stick = 4oz)
1 cup Sugar
1 cup Caster sugar/icing sugar/dried fruit
1 cup Coconut, grated cheese, oats
1 cup Golden syrup, treacle, honey
21/2 cups Liquid
METRIC
112g
224g
224g
168g
84g
340g
568ml
SPOONS
2 tbsp Flour, baking powder, cornflour
28g
2 tbsp Rice, barley, split peas, sago
28g
2 tbsp Dried fruits, chopped nuts
28g
1 tbsp Butter
28g
1 tbsp Golden syrup, honey (rounded tbsp)
56g
1 tbsp Cocoa, custard powder or rice flour
28g
2 tbsp Grated cheese (level tbsp)
28g
4 tbsp Coconut or breadcrumbs
28g
6 tbsp Liquid
142ml
1 tbsp Lemon juice
28g
1 tbsp Peel of one lemon
28g
IMPERIAL
4oz
8oz
8oz
6oz
3oz
12oz
1pint
1oz
1oz
1oz
1oz
2oz
1oz
1oz
1oz
1/4 pint
1oz
1oz
12
CONVERTING RECIPES
You may like to change the low-nutrition ingredients in some of your favourite recipes, with
more healthy ingredients. Here are some suggestions.
OLD RECIPE
White flour
Margarine, lard
Sugar
Jello, gelatine
Cornstarch
Cocoa, chocolate
Meat stock/cubes
Shop salad dressing
Cheese
Eggs
Tinned fruit/vegetables
SUBSTITUTE
Wholemeal flour, oats, rye or rice flour,
barley flour or corn flour
First cold pressed oils (no cholesterol: olive), butter
Honey, molasses, maple syrup, blended dates
Agar agar
Arrowroot
Carob powder
Vegetable stock, miso, tamari
Homemade dressing
Soya cheese
2 tbsp yoghurt/egg replacer/1tsp bi-carb soda and
1 tbsp apple cider vinegar
Fresh fruit and vegetables
GAS
F
300
350
400
450
C
150
180
200
230
ELECTRICITY
F
C
350
180
400
200
450
230
500
250
13
14
EATING HABITS
SALADS
A 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.
15
Put all ingredients, except watercress and potato crisps, into a polythene bag and
shake to mix.
Turn into a salad bowl.
Top with watercress and arrange potato crisps around the edges of the bowl.
cup raisins
cup orange juice
1 large carrot (8oz) grated
2/3 cup dessicated coconut
1/2
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 SALAD
4
2
1
1
large potatoes
sticks celery, chopped
small green pepper, chopped
cup peas, cooked
1.
2.
3.
Dice washed, peeled potatoes. Boil for 5 minutes until just tender. Drain and place in
a salad bowl.
Add celery, pepper, peas, parsley and mint. Toss all together.
Mix in mayonnaise and serve.
16
SUNSET SALAD
2 medium carrots
1 large lettuce
1/2 cucumber sliced
1.
2.
3.
4.
5.
Peel the carrots, wash and drain the lettuce, wipe the cucumber and slice thinly.
Grate the carrots on a coarse grater.
Line a salad bowl with lettuce leaves.
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.
Serve with French Dressing into which 1 heaped tbsp of peanut butter has been
beaten (if liked).
EGGLESS MAYONNAISE
1
1
1
2
FRENCH DRESSING
1 cup oil
1/4 cup lemon juice
salt and pepper
1/4
cup oil
2 tsp honey
pinch salt and paprika
SANDWICHES
SNACKS & SOUPS
17
18
SANDWICHES
A sandwich can be made from anything. You dont 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 breadthe best of all! Try experimenting with different
types of bread for varietyfrench bread, whole-wheat bread and rolls, rye bread, pita bread,
chapatis, tortillas, tacos, crispbread, etc.
19
SNACKS
VEGETABLES
1 cucumber
1/2 head cauliflower
12 carrots
2 green/red capsicums
1.
2.
3.
4.
5.
6.
7.
1 bunch celery
small head broccoli
corn chips or potato chips (optional)
Peel cucumber, cut into finger length pieces, then cut these rounds into four.
Wash cauliflower and broccoli. Break into florets and steam lightly.
Wash, and chop carrots into sticks.
Cut capsicums in half, wash and remove seeds, slice.
Wash celery, take off the leaves and slice thinly.
Arrange everything on a large, shallow dish.
As a variation, you can add a plate of corn chips and/or potato chips.
2. HOMMOS DIP
2-3 tbsp olive oil
juice of 1 lemon
1/4 cup tahini
440g 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.
20
Melt butter in a small frying pan, stir in tomato and cook over low heat for 4 minutes.
Remove from heat. Allow to cool.
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.
Combine the crumbs with tomato, tarragon, basil and cheese in a medium bowl.
Mix well.
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).
PANCAKES
1 cup self-raising flour or pancake flour
pinch salt
1 cup milk (or soya milk)
21
6.
7.
8.
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.
When all the pancakes are cooked, roll each one up and serve with lemon wedges.
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 PANCAKES
Especially good with home-made Tomato Soup (see page 24).
3-4 tbsp flour
1 tsp dried mixed herbs (optional)
2 tbsp soya milk
oil for frying
1 tsp salt
few parsley sprigs and tomato wedges
2 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 SCALLOPS
3 large potatoes
2 cups self-raising flour
1 tsp salt
1/4 tsp pepper
1.
2.
3.
4.
5.
6.
22
SAILING BOATS
Serves 1
1/2 medium cucumber
1/4 french loaf
butter for spreading
1 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.
23
SOUPS
Whether 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.
up to 3 cups of water
parsley, chopped
pinch of asafoetida/hing powder* (optional)
salt, pepper and yeast powder or extract to taste
MINESTRONE SOUP
Serves 4-6
3 tbsp cooking oil
2 large tomatoes
1 capsicum
1 potato
1 cup peas
1 celery stick
1 cup wholewheat macaroni
1.
2.
3.
4.
5.
6.
7.
1 tsp oregano
1 tsp asafoetida/hing*
1 tbsp finely chopped parsley
2 cups of water (add more if you like it watery)
2 tsp mixed herbs
salt and pepper to taste
*(available in Indian food stores. An Indian spice used in place of onions and garlic)
24
TOMATO SOUP
4
3
3
1
1.
2.
3.
4.
1
1
4
1
Blend all the ingredients except the tomatoes in a food processor or blender until
smooth.
Add the tomatoes and blend again.
Pour mixture into a saucepan, bring to boil, reduce heat and simmer 2-3 minutes.
Remove from heat and serve.
MAINDISHES
25
26
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 wella 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.
27
BAKED BEANS
11/2 cups cooked beans
(kidney, soya, black, adzuki, etc.)
1 tbsp tomato paste
400g can tomato puree
1 stick celery, chopped
1.
2.
3.
1/4
2
2
1
2
Mix all ingredients well, except basil, and place in casserole dish.
Bake covered for one hour in a moderate oven.
Remove cover and add basil. Stir and continue to bake uncovered until sauce
has thickened.
BAKED POTATOES
4 large potatoes
vegetable oil
1/2 cup butter or margarine
salt and pepper
1.
2.
3.
4.
5.
6.
1/2
Scrub the potatoes and prick them all over with a fork.
Brush them with oil and place them on a baking sheet.
Bake in the oven, pre-heated to 190C (375F/Mark 5), for 1-11/2 hours until they feel
soft when squeezed.
When the potatoes are cooked, remove them from the oven and cut them almost in
half lengthways.
Place a knob of butter inside each potato and sprinkle with salt and pepper.
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 NEST
This 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, chopped
1 tbsp cornflour
1 carrot (cut into sticks)
2 tsp salt
4 Chinese dried mushrooms, whole
oil for deep frying
walnuts for garnish
5 button mushrooms
1.
2.
3.
5.
Mix taro with 1 tsp of the salt, cornflour and a little water and form into the
shape of a nest.
Deep fry the nest until lightly browned. Leave aside to cool.
Stir fry vegetables until cooked but still crisp. Add remaining salt. Mix.
Put vegetables in the nest, decorate with walnuts and serve.
28
pinch of nutmeg
3/4 cup milk
1/2 cup fetta cubed or grated cheddar cheese
500g filo pastry
oil
Filling
1. 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.
Pastry
1. 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.
29
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.
1 tsp sugar
2 tsp chilli powder
1 tbsp vinegar
salt and pepper
400g can red kidney or baked beans
Heat oil in pan, add the chopped potatoes and saut for about 15 minutes, until golden
brown and almost cooked.
Add green capsicum and cook for a few minutes.
Add the tomatoes and their juice, the tomato paste, paprika, sugar, chilli powder,
vinegar, salt and pepper and cook gently for about 20 minutes.
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.
Serve on its own in bowls, or with rice, or with French Bread and salad.
30
1/2
cup water
4 cups cooked rice
1 tbsp soya sauce
salt to taste
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 FRITTERS
1 cup self-raising flour
11/2 cups corn kernels
2 tsp cumin powder
1/2 tsp nutmeg
1/2 tsp mustard powder
1.
2.
3.
Roughly mash the corn in a mixing bowl. Add sieved flour, and then spices, salt, pepper
and parsley.
Make into a thick batter by adding milk.
Drop rounded tablespoons of batter into a lightly oiled frying pan. Fry on both sides
until golden brown.
CORNISH PASTIES
These are nice served with brown gravy.
2 cups mixed root vegetables
(any combination will do)
1/3 cup frozen peas
salt to taste
1/2 tsp pepper
1.
2.
3.
4.
5.
pinch of asafoetida/hing
375g shortcrust pastry or
1 packet of frozen pastry (1 packet
makes 2 large or 3 medium pasties)
continued...
31
6. Roll out the pastry. Cover and let it sit for 30 minutes so that it wont 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.
1/2
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.
32
HUNGARIAN GOULASH
Oil for deep frying
500g firm frozen tofu (see below)
2 pinches hing/asafoetida
400g can tomatoes, roughly chopped
1 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...
33
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.
Goulash
1. 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 saut 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 SUSHI
This is a favourite Japanese dish
6 aburage* pieces (a type of Japanese tofu bag)
30cm kampyo* (optional)
1 cup dashi* (seasoning)
1/4 cup soya sauce
1.
2.
3.
4.
5.
6.
7.
8.
9.
3 tbsp vinegar
1 tbsp sugar
11/2 cups freshly made Sushi Rice (see page 36)
1 tbsp roasted sesame seeds, lightly crushed
Pour boiling water over the aburage pieces and drain, squeezing lightly to remove the
excess oil.
Combine the dashi, soya sauce, vinegar and sugar in a small pan.
Stir and bring to a simmer.
Add the aburage pieces and kampyo.
Cover partially and simmer for about eight minutes, spooning the liquid over the
aburage every now and then.
Uncover and let the aburage and kampyo cool in the liquid. Remove kampyo.
Mix the sushi rice and the sesame seeds.
Gently pry open the aburage/tofu bags one at a time and stuff each with rice.
Fold each bag just above the area where the rice is. Can be served with salad.
34
KEBABS
small can pineapple chunks, drained
2 green capsicums, quartered
vegetable oil
4 pieces pita bread
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 PIE
This recipe can be adapted using any combination of leftovers
1 cup grated cheese or tofu
11/2 cans (400g) baked beans
1 tbsp soya sauce
1 slice bread, crumbled
1 cup cooked rice
1 tsp mixed herbs
2 large potatoes, mashed
11/2 bok choy or 1/4 cabbage
1 cup cooked rice
1.
2.
3.
4.
5.
6.
7.
continued...
35
1.
2.
3.
4.
5.
6.
7.
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.
Pour in the stock and bring to the boil. Season well and add the bay leaf.
Cover and simmer gently for 45 minutes, beating the lentils to a thick puree with a
wooden spoon towards the end.
Take the pan from the heat and let the lentils cool, keeping them covered to prevent a
hard surface developing.
Beat in the hazelnuts, parsley, thyme, sage and tomato paste.
Form the mixture into round, flat patties and coat in seasoned flour.
Shallow fry on a moderate heat until they are golden brown on both sides.
tbsp oil
tsp garam masala
potatoes, cut into large pieces
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 BURGERS
2/3
1
1
2
2
1/2
tsp marjoram
2 tsp soya sauce
1/2 cup water
oil for frying
36
POTATO-VEG PATTIES
1/2 cup corn
4 medium potatoes, cooked and mashed
1/2 cup soya milk
1 tbsp soya sauce
1
1 /4 cups carrots, diced and steamed lightly
salt and pepper
1/2 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 190C (375F/Mark 5) for
15-20 minutes, turning over half way through.
PIZZA
Dough
3 cups self-raising flour
salt and pepper
1 cup hot water
1/2 cup oil
extra water if needed
1.
2.
3.
4.
5.
6.
7.
Topping
1 green capsicum, sliced
1/2 cup mushrooms, sliced
1/2 cup carrot, grated
3 pineapple slices, cut in cubes
1 cup grated cheese
1/2
Sift flour and a pinch of salt into a bowl. Make a well in the flour.
Mix hot water and oil together, then add this to the flour, adding more water if
necessary. The dough should be soft and spongy.
Place the dough on a clean surface and roll out to fit an 18cm x 28cm baking tray.
Bake in a moderate oven for about 10 minutes, and remove when it is pale golden.
Mix the tomato paste, oregano and basil together. Add salt and pepper to taste.
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.
Cook in medium oven 30-40 minutes until cheese is melted and turning golden brown.
Cut into wedges and serve with salad.
SUSHI RICE
3 tbsp vinegar
1 tbsp sugar
1/2 tsp salt
2 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 doesnt dry out.
37
SPRING ROLLS
1 packet of 20 frozen spring roll skins
11/2 cups fresh bean sprouts
3/4 cup carrots, diced
1 cup white mushrooms
1 large green capsicum
1/2
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.
38
Sauce
1 tbsp white vinegar
syrup from canned pineapple
2 tbsp tomato sauce
2 tbsp soya sauce
1 tsp sugar
2 tsp cornstarch
water to taste
TEMPURA
(Deep fried vegetables in batter)
20 pieces mixed vegetable, sliced thinly
(such as sweet potato, eggplant, carrot or green capsicum)
1 cup plain flour
2/3 cup water
oil 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)
39
Japanese stock
2 cups soybean sprouts
16 dried shitake mushrooms
1 carrot (peeled and chopped)
6 outer leaves of lettuce
2 tsp soy sauce
1 tsp sesame oil
1/2 tsp sugar
8 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.
DESSERTS
40
41
DESSERTS
Although a vegetarian diet is often chosen for its health benefits, it doesnt 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.
42
APPLE CRUMBLE
4 large cooking apples
juice of 1 lemon
1/3 cup caster sugar
1/3 cup raisins
1/2 cup plain wholemeal flour
1.
2.
3.
4.
5.
6.
7.
8.
pinch of salt
2 tbsp butter, cut into small pieces
1 heaped tbsp brown sugar
pinch cinnamon
1/3
43
BAKED APPLES
4 large cooking apples
3/4 cup mixed dried fruit, raisins, currants or dates
2 level tbsp brown sugar, golden syrup or honey
2 tbsp butter or margarine
4 tbsp water
1.
2.
3.
4.
5.
6.
7.
Wash the apples and remove the cores with an apple corer.
Cut a shallow slit through the skin around the middle of each apple.
Grease an ovenproof dish and stand the apples in it.
Fill the holes in the middle with the fruit and sugar, or you can use fruit mince or
marmalade instead.
Put a knob of butter or margarine on top of each apple, and pour water around them.
Bake in the oven at 200C (400F/Mark 6) for 45 minutes to 1 hour until just soft.
Serve them with natural yoghurt, cream or ice cream.
BAKED BANANAS
4
2
1
1
2
44
ICE CREAM
The most votes go to mango ice cream!
2 x 375ml can evaporated milk
1 cup caster sugar
300ml cream, lightly whipped
1 cup water
Any desired flavouring, e.g. mango pulp, melted chocolate, strawberries, banana, etc.
1.
2.
3.
4.
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.
When cold, stir in evaporated milk, flavouring and cream. Put into a suitable container
and freeze till mushy.
Remove from freezer and beat with electric mixer until quite fluffy.
Return to freezer to set.
KNICKERBOCKER GLORY
A glorious mixture of ice cream, jelly and fresh or canned
600ml/85gm packet of red agar agar jelly crystals
1 cup boiling water
1 cup cold water
400gm can peaches, sliced
227gm can pineapple, sliced
1.
2.
3.
4.
fruits.
483gm block ice cream
(check it contains no gelatine or egg)
6 glace cherries
6 tall sundae glasses
6 long handled spoons
Pour boiling water onto the jelly crystals and stir until dissolved. Add cold water to
make the jelly up to 600ml. Leave to set.
When the jelly has set, chop it into small pieces. Roughly chop the fruit.
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.
Repeat these layers and put a cherry on top. You can serve it with your
favourite topping.
45
Filling
1 cup sour cream
1/4 cup icing sugar
1 tsp orange juice
1 tsp orange rind, grated
400gm can halved apricots, well drained
3/4 cup whipping cream
1/4 cup icing sugar
3 tbsp crumbly crust, toasted
Crust
1. 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.
Filling
4. 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 BRULEE
400g can peach halves
1 cup double dairy cream
3/4 cup demerara or brown sugar
1.
2.
3.
4.
Drain peaches and lay in the bottom of an ovenproof dish, keeping one for decoration.
Lightly whip cream and spread over peaches. Chill.
Just before serving, sprinkle over sugar and grill until sugar melts.
Cut remaining peach half in four slices and place the slices on top of the sugar in a star
pattern and serve immediately.
CAKES&BISCUITS
46
47
EGG SUBSTITUTES
Eggs 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).
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.
48
BLISSBALLS
2/3 cup dessicated coconut
500g packet digestive biscuits
400gm can sweetened condensed milk
3 tbsp cocoa
1/4 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.
49
BROWNIES
Try them hot with ice cream!
1/3 cup plain chocolate
1/4 cup butter or margarine
1/2 cup walnuts (optional)
11/2 cups self-raising flour
1.
2.
3.
4.
5.
6.
7.
pinch salt
3/4 cup caster sugar
1/2 cup milk or yoghurt
1/2 tsp vanilla essence
Grease a 20cm square cake tin. Pre-heat oven to 180C (350F/Mark 4).
Break the chocolate into pieces and put in a small heatproof bowl with the butter.
Stand the bowl over a saucepan of hot water and stir until melted. Remove from heat.
Roughly chop the walnuts and set aside.
Sift the flour and salt into a bowl. Stir in the sugar, milk, vanilla essence, walnuts and
chocolate mixture. Beat until smooth.
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.
Leave in the tin to cool, then cut into squares.
1.
2.
3.
4.
3 tbsp oil
2 tbsp honey
2 tbsp natural plain yoghurt
milk to mix
Grease and line a 20cm square cake tin. Pre-heat oven to 180C (350F/Mark 4).
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.
Pour mixture into cake tin. Bake for 30 minutes.
When cool, cut into squares.
50
Buttercream Icing
3/4 cup softened butter or margarine
11/2 level tsp cocoa powder
2 cups icing sugar
2/3 cup chocolate coated pretzel sticks or flaked almonds
a few seedless raisins
1. Preheat oven to 170C (325F/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.
51
CHOCOLATE CRUNCHIES
1/4
cup sugar
1/2 cup butter
1 tsp baking powder
11/2 cups flour
2 tbsp sweetened condensed milk
1/2 cup dark semi-sweet chocolate, broken into small pieces
1.
2.
3.
4.
5.
6.
52
COCONUT TARTS
Makes about 20 yummy tarts. Everyone loves them!
250g shortcrust pastry
2 tbsp self-raising flour
11/2 cups dessicated coconut
a few drops of vanilla essence
400gm can condensed milk
blackcurrant jam (optional)
1/2 cup chopped mixed nuts
20 paper party cups
2 tbsp butter
1.
2.
3.
4.
5.
6.
FLAPJACKS
100gm butter
3 tbsp golden syrup
1/2 cup brown sugar, lightly packed
21/3 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 180C (350F/Mark 4).
53
HAPPY FACES
3/4
54
Line and grease a 900g loaf tin. Pre-heat oven to 180C (350F/Mark 4).
Sift together flour, salt and spice. Mix in brown sugar.
Put honey, milk and butter into a saucepan, and warm over low heat until butter
is melted.
Blend the dry and wet ingredients together until a smooth dough is formed.
Place in loaf tin and bake for about 11/4 hours.
Turn out and cool on a wire tray.
Serve sliced and spread with butter.
55
ROCK CAKES
2 cups plain flour
1/2 level tsp salt
2 level tsp baking powder
2 tbsp butter
1.
2.
3.
4.
5.
6.
7.
8.
1/4
cup sugar
1 cup dried fruit
11/4 tsp ground nutmeg
4 tbsp milk
TREACLE TART
Pastry
1 cup plain flour
pinch salt
2 tbsp butter
water
Filling
11/3 level cups golden syrup
2/3 cup fresh white breadcrumbs
grated rind of 2 lemons
2 tsp lemon juice
1. Butter a 18cm flan dish and dust with flour. Pre-heat oven to 200C (400F/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.
BREADS
56
57
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
cooks 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, its 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, dont 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 isnt 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.
58
1
3
3
1
cup milk
tbsp oil
tbsp molasses
cup grated apples
BEETLEBUNS
1 level tsp sugar
11/4 cups warm water
1 level tbsp dried yeast
4 cups wholemeal bread flour
1.
2.
3.
4.
5.
6.
7.
8.
9.
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.
Put the flour and salt into a mixing bowl. Rub in the butter or margarine and add the
yeast liquid.
Mix with a wooden spoon to make a firm dough. Add more water if necessary.
Turn the dough onto a floured work surface and knead it for about 10 minutes until it is
elastic and smooth.
Grease a baking tray.
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 beetles wing markings.
Continue making beetles until all the dough has been used.
Cover with a clean cloth and leave to rise in a warm place for about 45 minutes, until
the dough is double in size.
Heat the oven to 230C (450F/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.
Leave to cool on a wire rack.
59
CHELSEA BUNS
Filling
4 tbsp butter
1/3 cup brown sugar
1 cup sultanas/currants/raisins mix
1/2 cup chopped glace cherries
1/2 cup mixed peel
1 tsp cinnamon
Dough
3 cups self-raising flour
1/2 tsp salt
3 tbsp butter
1 cup milk (approx)
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 180C (350F/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.
60
CORNBREAD
2 tbsp honey
1/2 cup milk
1/2 cup yoghurt
1 cup yellow cornmeal (polenta)
1 cup self-raising flour
2 tsp baking powder
1.
2.
3.
4.
1/2
DAMPER
3 cups self-raising flour
11/2 tsp salt
1/3 cup butter
1/2 cup milk
1/2 cup water
1.
2.
3.
4.
OATMEAL BREAD
4 cups wholemeal flour
11/4 cup oatmeal
11/2 tsp cream of tartar
1 tsp bicarbonate of soda
1.
2.
3.
4.
5.
1/2
tsp salt
1 tbsp oil
1-2 cups milk and water mixed (equal parts)
poppy seeds/sesame seeds for topping
61
SCONES
4
1
2
2
1
1.
2.
3.
4.
5.
6.
7.
8.
9.
Grease baking trays. Preheat a very hot oven to 320C (450F/Mark 8).
Sift flour and salt into a bowl.
Rub in butter until mixture looks like fine breadcrumbs.
Add caster sugar and mix to a soft dough with the milk.
Turn on to a lightly floured surface, knead quickly and then roll out to a 2cm thickness.
Cut into 20 rounds with a 6cm cutter.
Place scones on baking trays and brush tops with milk.
Bake in oven for 8-10 minutes.
Cool on a wire tray.
62
WHOLEMEAL BREAD
Makes 3 loaves
1kg wholemeal flour
1/2 kg plain flour
2 x 7g dry yeast sachets
4 tsp salt
1/2
cup milk
cups water
1/2 cup honey
2 tbsp butter (or margarine)
11/2
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 180C (350F/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 STICKS
1 cup enriched flour (white)
1/2 cup soya flour
1/2 cup wholewheat flour
1 cup coconut
1.
2.
3.
4.
63
INDEX
Apple Dishes
Apple Crumble 42
Apple Oat Muffins 58
Apple Polenta Flan 42
Baked Apples 43
Apricot & Almond Pie 45
Baked Bananas 43
Baked Beans 27
Beetle Buns 58
Birds Nest 27
Black Velvet Cake 48
Bliss Balls 48
Brownies 49
Bubble & Squeak 28
Carob Honey Squares 49
Cheese & Spinach Triangles 28
Cheese & Tomato Herb Bread 20
Cheese & Tomato Macaroni 29
Cheesey Lima Bean Bake 29
Chelsea Buns 59
Chilli Con Carne 29
Childrens Favourite Salad 15
Chinese Fried Rice 30
Chocolate Things
Chocolate Chip Cookies 51
Chocolate Crunchies 51
Chocolate Hedgehog Cake 50
Chocolate Honey Cream 51
Coconut Dishes
Coconut Carrot Balls 20
Coconut, Carrot & Raisin Salad 15
Coconut Sticks 62
Coconut Tart 52
Corn Fritters 30
Cornbread 60
Cornish Pasties 30
Cottage Cheese Dressing 15
Crisp Vegetables & Peanuts 31
Damper 60
Eggless Mayonnaise 16
Flapjacks 52
French Dressing 15
Ginger Biscuit Log 52
Green Pea (Fresh) Soup 23
Happy Faces 53
64
ERNITY INK
T
E
Other meditation CDs and books are available from Eternity Ink,
publisher for the Brahma Kumaris Centres for Spiritual Learning in Australia.
For a catalogue contact us at:
www.eternityink.com.au
T: 02 9550 0543
E: info@eternityink.com.au
77 Allen Street, Leichhardt,
NSW 2040 Australia
TO FIND A BRAHMA KUMARIS CENTRE where you can attend the
meditation courses and other programs offered by the Brahma Kumaris,
visit our websites:
AUSTRALIA - Sydney: www.bkwsu.org/au
T: (2) 9716 7066 E: info@au.bkwsu.org
WORLDWIDE - London: www.bkwsu.org
T: (20) 8727 3350 E: london@bkwsu.org