Booklet/Cooking + Recipes (Collection) - Revision history

Candid: Candid moved page Booklet/Cooking + Recipes to Booklet/Cooking + Recipes (Collection) without leaving a redirect

2016-05-07T21:50:44Z

Candid moved page Booklet/Cooking + Recipes to Booklet/Cooking + Recipes (Collection) without leaving a redirect

← Older revision	Revision as of 21:50, 7 May 2016
(No difference)

Candid: /* Nutrition */

2016-05-07T21:46:18Z

Nutrition

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	== Nutrition ==		== Nutrition ==

	~~''Some basic information about nutrition, what vitamins and minerals we need and in what vegan food they can be found~~.''		[[File:Nutrition-Chart1.jpg]]<br>
			[[File:Nutrition-Chart2.jpg]]

	== Soaking & Sprouting ==		== Soaking & Sprouting ==

Candid at 21:54, 28 March 2016

2016-03-28T21:54:46Z

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	* beans salad		* beans salad
	* potato salad		* potato salad

			=== Spicy pumpkin-nut burgers ===

			# grill and chop hazel nuts
			# grate pumpkin
			# add chopped onion
			# bread crumbs or chickpea flour or oats or tomato paste for binding (instead of eggs)
			# curry paste
			# marjoram, rosemary, pepper, salt

			=== Lentil burgers ===

			# cook lentils in stock
			# grate carrots
			# bread crumbs or chickpea flour or oats or tomato paste
			# olive oil
			# pepper, salt
			# finely chopped onion

			=== Ratatouille (serves 30) ===

			* 20 courgettes
			* 10 aubergine
			* 30 onions
			* 25 tomates
			* 2 kg couscous
			* garlic
			* spices
			* stock

			=== Chilli sin carne (serves 4) ===

			* 1/4 cup vegetable oil
			* 1 onion, thinly sliced
			* 1/2 teaspoon coriander seeds, dry roasted and crushed
			* 1 teaspoon cumin seeds, dry roasted and crushed
			* 1 teaspoon tomato puree
			* 400 milliliters passata or sieved tomato sauce
			* 12 cloves garlic, minced or chopped in small bits
			* 1 teaspoon paprika
			* 200 milliliters vegetable stock (or made up with a stock cube and water)
			* 125g kidney beans (from a tin, rinsed and drained)
			* 125g white beans e.g cannellini (from a tin, rinsed and drained)
			* 12 teaspoon granulated sugar
			* chili pepper, to taste
			* salt and pepper, to taste

			Heat oil in a pan on medium heat, and after a minute add sliced onions and a pinch of salt. Stir and let cook slowly till the onions begin to take on colour, about 5 minutes. Add the crushed coriander and cumin seeds and the tomato puree. Let cook for a minute or two, stirring all the time and then add the passata, garlic, paprika, stock, beans, sugar and chili pepper (if using). Let stew slowly on low heat for 20 minutes, stirring now and again. Taste and adjust seasoning as you desire. When ready, crush some beans using your cooking spoon to thicken, if the sauce is too thin. Serve with some rice, guacamole and sour cream.

			=== Pippa’s vegan curry ===

			* loads of onions
			* loads of garlic
			* loads of spinach or other green leafy vegetable, cut as small as you can be bothered to make it
			* loads of potatoes, diced
			* loads of rice or something to serve the curry with
			* loads of tomatoes, cut up quite small
			* salt
			* chilli pepper
			* ginger (plenty)
			* coriander and cumin (you need Indian cumin not european cumin)
			* other curry type spices you can find such as garam masala, cardamom, mustard seeds

			# boil the potatoes separately otherwise they will never cook.
			# cook the rice if you are going to have some fry the onions and garlic then when they are done, add the spices and stir it around so that the spices are also a bit fried (but be careful not to obliterate them completely).
			# add the tomatoes, spinach and cooked potatoes and cook together for a few minutes until the tomatoes have turned into a sauce and the spinach is cooked. et voila!

			=== Basic chickpea curry ===

			* 50–100g dried chickpeas per person 2 kgs would do 25 people
			* onions
			* garlic
			* loads of tomatoes
			* lime/lemon
			* chili
			* cumin/any other spices
			* (maybe orange and cinnamon)

			Soak the chickpeas in bottle preferably from the night before you intend to cook them. These take ages to cook so should be the very first thing you put on the rocket stove. Yolanda’s tip is to add some bicarbonate of soda/baking powder as this makes them cook faster. Don’t add too much or it tastes salty and weird. You do want to add some salt though :) Start with onions and garlic in a pan with olive oil and add whatever spices you fancy. Cumin and Chili are good but whatever you feel. Then add any other veg you have, peppers, carrots and courgette are good. Add the tomatoes later and chickpeas whenever there are ready. The lime/lemon makes this super yummy and so does using lots of oil. This goes well with cous cous or left over rice. I wouldn’t try and make rice too as that will take too much time with the chickpeas and you will not eat till midnight!

			=== Vegan apple cake ===

			* 100g soy butter
			* 100g sugar
			* 4 eating apples peeled, cored and grated
			* 200g selfraising flour
			* 1 teaspoon ground cinnamon or mixed spice
			* 2 to 3 tablespoons water

			# melt butter and mix with sugar
			# put in flour and other ingredients
			# 180°, 30 to 35 mins

Candid at 21:50, 28 March 2016

2016-03-28T21:50:12Z

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	Heat the oil and add the garlic, onion, orange zest, oregano, and pepper flakes and cook for 5-8 mins. Add the wine and simmer until it has almost evaporated. Stir in the tomatoes, olives, and capers. Bring to a boil & cook until the sauce has thickened, about 20 minutes. Season to taste with salt and pepper. Meanwhile, bring a large pot of salted water to boil. Add the penne, cook until al dente & drain. Pour the pasta into the sauce and toss. Serve & sprinkle on the parsley & cheese.		Heat the oil and add the garlic, onion, orange zest, oregano, and pepper flakes and cook for 5-8 mins. Add the wine and simmer until it has almost evaporated. Stir in the tomatoes, olives, and capers. Bring to a boil & cook until the sauce has thickened, about 20 minutes. Season to taste with salt and pepper. Meanwhile, bring a large pot of salted water to boil. Add the penne, cook until al dente & drain. Pour the pasta into the sauce and toss. Serve & sprinkle on the parsley & cheese.

			=== Lunch salads ===

			* mix rice with spicy green lentil puree, add tomato and chick peas, shallot, lemon juice and cumin
			* tomato, chickpeas, parsley
			* spinach salad
			* cucumber/carrot salad with lemon juice
			* fennel salad with orange
			* pasta salad
			* quinoa salad
			* bulgur salad
			* beans salad
			* potato salad

Candid at 21:37, 28 March 2016

2016-03-28T21:37:42Z

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-== How to make food for a large group ==
+== How to make food for a large group (2009?) ==
 During the Biketour you will be responsible for preparing food for the group. Not many people have experience in dealing with food for such a large group so no-one is going to expect you to be an expert, but you will be expected to have a go. Whatever you make, not everyone will like it - it will be too spicy for someone, too salty for someone else, too garlicky for someone else etc, but the point of taking turns to make dinner is that you get to eat what you like for one day and people who like something different can cook the next day. When preparing food for the Biketour, there are some things to think about:
@@ Line 37: / Line 37: @@
 * Keep cooked and uncooked food separate. Cooked food is sterile and provides a delicious diet for the bacteria that live in the raw food. They will eat it really fast and it will ferment.
 == Nutrition ==

Candid at 19:39, 28 March 2016

2016-03-28T19:39:18Z

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	In the morning, bring the oats to the boil, adding enough extra water to stop them sticking to the pot. Add the cinnamon and cook for 20mins. Add the other ingredients, cook for another 5-10mins or until the oats are cooked through.		In the morning, bring the oats to the boil, adding enough extra water to stop them sticking to the pot. Add the cinnamon and cook for 20mins. Add the other ingredients, cook for another 5-10mins or until the oats are cooked through.

			=== One-pot linguini with raw sauce ===

			''Serves 4 – calculate!''

			# 500g fresh tomatoes, cored and finely chopped
			# 1 tablespoon chopped basil, 1 tablespoon chopped parsley
			# 2 garlic cloves, minced
			# 2 teaspoons salt
			# 1 small red chile, seeded and minced
			# 1/3 cup extra-virgin olive oil
			# 350g linguine pasta (or another kind)
			# 3 baby zucchini, thinly sliced
			# Handful of sprouted seeds, lentils or beans (if you've been sprouting them)
			# ½ cup freshly grated Parmigiano-Reggiano cheese for serving
			# ½ cup nutritional yeast flakes (instead of the cheese, for vegans!)

			In a large pot of boiling salted water, cook the linguine until al dente (still firm)

			Drain the pasta well.

			Add all the other ingredients to the pot and toss.

			Serve it & pass the cheese & yeast flakes around for people to add to their liking.

			=== Penne alla Puttanesca (literally "whore's style spaghetti" in Italian) ===

			''Serves 4''

			* 2 Tbs. extra-virgin olive oil
			* 2 large cloves garlic, smashed and peeled
			* 1 medium yellow onion, finely chopped
			* 1 teaspoons finely grated orange zest (from half a medium orange)
			* 1/2 teaspoons dried oregano
			* ¼ teaspoons crushed red pepper flakes
			* ½ cup dry white wine
			* One 28-oz. can whole tomatoes, coarsely chopped, juice reserved
			* 1/3 cup pitted Kalamata olives, rinsed and quartered
			* 2 tablespoons of capers, rinsed
			* Salt and freshly ground black pepper
			* 8 oz. whole-grain penne pasta
			* ½ cup grated Pecorino Romano, or another cheese, and yeast flakes as an option
			* ½ cup chopped fresh flat-leaf parsley

			Heat the oil and add the garlic, onion, orange zest, oregano, and pepper flakes and cook for 5-8 mins. Add the wine and simmer until it has almost evaporated. Stir in the tomatoes, olives, and capers. Bring to a boil & cook until the sauce has thickened, about 20 minutes. Season to taste with salt and pepper. Meanwhile, bring a large pot of salted water to boil. Add the penne, cook until al dente & drain. Pour the pasta into the sauce and toss. Serve & sprinkle on the parsley & cheese.

Candid: /* Laura's Fruity Whole Oat Porridge (breakfast food) */

2016-03-28T19:35:43Z

Laura's Fruity Whole Oat Porridge (breakfast food)

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	=== Laura's Fruity Whole Oat Porridge (breakfast food) ===		=== Laura's Fruity Whole Oat Porridge (breakfast food) ===

	'''Serves 4 – calculate! You can make quicker porridge by using rolled oats.'''		''Serves 4 – calculate! You can make quicker porridge by using rolled oats.''

	* 1 cup whole oat groats, soaked overnight in 5 cups water (organic if possible)		* 1 cup whole oat groats, soaked overnight in 5 cups water (organic if possible)

Candid at 19:35, 28 March 2016

2016-03-28T19:35:29Z

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	Fry the onions, add quaters of potatos, carrots and pumpkin and the vegetable stock. Boil it for 10 min., then add ginger and the spices. Another 10 min. later you can take it off the fire (if the vegetables are soft), try to purree it with what you can find. Additional sauce: mix two soup spoons of Tahin with five soup spoons of soy milk and strew some sunflowerseeds on top.		Fry the onions, add quaters of potatos, carrots and pumpkin and the vegetable stock. Boil it for 10 min., then add ginger and the spices. Another 10 min. later you can take it off the fire (if the vegetables are soft), try to purree it with what you can find. Additional sauce: mix two soup spoons of Tahin with five soup spoons of soy milk and strew some sunflowerseeds on top.

			=== Laura's Fruity Whole Oat Porridge (breakfast food) ===

			'''Serves 4 – calculate! You can make quicker porridge by using rolled oats.'''

			* 1 cup whole oat groats, soaked overnight in 5 cups water (organic if possible)
			* 4 pieces of seasonal local fruit (eg pears, figs,apples), chopped, skin included
			* Handful of nuts (eg almonds,walnuts), chopped, about 4 nuts per person is good
			* ½ teaspoon cinnamon powder or two cinnamon sticks
			* Pinch of sea salt and add sugar to taste

			In the morning, bring the oats to the boil, adding enough extra water to stop them sticking to the pot. Add the cinnamon and cook for 20mins. Add the other ingredients, cook for another 5-10mins or until the oats are cooked through.

Candid at 19:33, 28 March 2016

2016-03-28T19:33:23Z

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 == How to make food for a large group ==
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 ''Some basic information about nutrition, what vitamins and minerals we need and in what vegan food they can be found.''
 == How to build a campfire for cooking ==

Candid at 15:23, 28 March 2016

2016-03-28T15:23:08Z

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	'''Fried Pies:''' You'll need 1 can biscuit mix and 1 can of your favorite pie filling (apples, peaches, cherry). Roll the biscuits out to about six inches or so. Put a tablespoon or two of pie filling into biscuit and fold over pressing edges close with a fork. Brown in a skillet in some butter and when golden brown sprinkle with powered sugar. Homemade pie right at the campsite.		'''Fried Pies:''' You'll need 1 can biscuit mix and 1 can of your favorite pie filling (apples, peaches, cherry). Roll the biscuits out to about six inches or so. Put a tablespoon or two of pie filling into biscuit and fold over pressing edges close with a fork. Brown in a skillet in some butter and when golden brown sprinkle with powered sugar. Homemade pie right at the campsite.

			=== Delcious, slimy pumpkin soup ===

			you need (4 Persons, please calculate):

			* 1 onion
			* 750 g pumpkin
			* 750 g potatos
			* 250 g carrots
			* 2 cloves of garlic
			* a piece of ginger
			* 200 ml of vegetable stock
			* ½ teaspoon Curry
			* ½ teaspoon Kurkuma
			* Salt and Pepper
			* ½ teaspoon Garam Masala

			Fry the onions, add quaters of potatos, carrots and pumpkin and the vegetable stock. Boil it for 10 min., then add ginger and the spices. Another 10 min. later you can take it off the fire (if the vegetables are soft), try to purree it with what you can find. Additional sauce: mix two soup spoons of Tahin with five soup spoons of soy milk and strew some sunflowerseeds on top.