VEGIE SMUGGLERS’ KITCHEN COLLECTION
VEGIE SMUGGLERS’KITCHENCOLLECTIONESSENTIAL FAMILY RECIPESFOR HAPPINESS & HEALTHSAMPWENDY BLUMELE
Published in 2014 byBright New MediaPO Box 144Belrose NSW 2085ABN 18972023936SAwww.vegiesmugglers.com.auWritten, designed & photographed by Wendy BlumeEdited by Melissa PennThe stories, suggestions and opinions of theauthor are her personal views only. Due diligenceand thorough research is always recommended.The publisher has taken care in researching andpreparing this book, but accepts no responsibilityfor any claims arising from the material withinthis book.All rights reserved. No part of this publicationmay be reproduced, stored in a retrieval systemor transmitted in any form or by any means,electronic, mechanical, photocopying, recording orotherwise, without the prior written permissionof the publisher.The moral right of the author has been asserted.Text and photography Wendy BlumePrinted and bound in China by Midas Printing(Asia) LtdNational Library of AustraliaCataloguing-in-Publication entryVegie smugglers’ kitchen collection :essential family recipes for happiness and health /Wendy Blume.ISBN: 9780980770032 (paperback)Includes index.1. Cooking2. Cooking (Vegetables)CONTENTSMPBASICSBASICS1010LUNCH LUNCHBOXES&BOXES&SNACKS28SNACKS28How-tos and simple recipes toHow-tos andrecipes to refer to often.refer to often.LEKeeplunchfun towithkeepsandwichTreats, dipsandideaslunch fun.spreads and treats.DINNERSDINNERS50Essential dinners to keep you inspired.50Essential dinner recipes to keepyou inspired all year around.FAMILY & FRIENDS 102FAMILY & FRIENDS 102Easy ways to entertain family-style.Easy ways to entertain family-style.CELEBRATIONS130CELEBRATIONS130Fun stuff for the fun times of the year.Fun food for the fun times of the year.WEEKLYMEALMEALWEEKLYPLANSPLANS& INDEX& INDEX154 154Fourweeks’of inspiration.dinner inspiration.Four weeks’worthofworthdinner641.523
packed full of vitaminsand minerals, eggsshould be a part ofany healthy diet. Whilegreat fried on toast,eggs can be whipped upin fancier ways, too.SAPERFECTLY BOILED EGGSsqueeze of lemon juice (I like ½ lemon)125g can corn kernels, rinsed, drained1 tsp chopped dillsalt & peppericeberg lettuceLSAEMPLEPlace the room temperature eggs in asmall saucepan. Cover with cold water(to 1cm over eggs) and place over highheat. Bring to a strong simmer.After 3 minutes – they will have firmwhites and runny yolks.After 4 minutes – yolks and whites will befirm, but the yolk will still be creamy.After 6 minutes – they will be hard-boiled,perfect for sandwiches and salads.* Add 30 seconds for very fresh eggs.Remove egg shells (it can be helpful todo this under running water) and place ina medium bowl.Use a fork to roughly mash the egg andmayonnaise together. Add the lemon juiceto taste. Mix through the corn and dill andseason with plenty of salt and pepper.Serve with lettuce.EASY EGG TARTSCut a big round from theslice of bread, push itinto a greased hole in a12-hole standard muffintin. Spray with oil andgrill until lightly golden.Pop in the prosciuttoand tomato then crackin an egg (if you usea small muffin hole,you won’t fit all theegg white). Bake at180C for 10 minutes oruntil set to your liking.Sprinkle with salt,pepper, parmesan andparsley.STORAGE & SAFETY Buy eggs fresh (farmers’ markets are great) then store inthe fridge. They’re best used within 2-3 weeks. Eggs potentially contain listeria, sounder twos and pregnant women shouldn’t eat them raw or partially cooked.CELEBRATIONSMAKES 1FRIENDS & FAMILY1 bread slice (any type)oil spray½ slice prosciutto1 cherry tomato1 eggsalt & peppergrated parmesan cheesechopped parsleyDINNERSMP2 tbsp low-fat mayonnaiseLUNCHES & SNACKSHigh in protein and4 hard-boiled eggsBASICSEGGSEGG SALAD5
LUNCH BOXES & SNACKSLUNCHES & SNACKSWith kids spending so much time out and about,it’s great to have an arsenal of nutritious snackrecipes at your fingertips. Some are staples,some are treats and all are delicious!Sandwich spreads32Savoury snacks36Biscuits38Quick bakes40Bliss balls48FRIENDS & FAMILYCELEBRATIONS630DINNERSSAM is a Pisces who lovesmeat, meat, meat and a little bit of potato. He does eatvegies, because he knows theymake him strong. He also lovesto draw pictures that tell hisfamily how much he lovesthem . and a few pictures ofcrazy ninjas killing each otherwith a huge (and imaginative)range of weapons.Healthy lunch boxes77
FREEZERFRIENDLYBERRY & OAT MUFFINSPreheat oven to 180C. Grease a12-hole standard muffin tin or linewith paper cases.Whisk the egg and combine with the milk,then pour into the dry ingredients. Stirthrough the berries.Divide the mixture evenly between yourmuffin holes and bake for 30-35 minutes oruntil they spring back when touched and askewer comes out clean.LEjust one ½ cup measure!Total no-fuss baking.1 cup self-raising flour1 cup rolled oats1 tsp ground cinnamon½ cup mashed fruit (a 140g tub of applepuree is a good cheat)½ cup firmly packed brown sugar1 ½ cups chopped dried fruit,(apple, sultanas & pear are good)½ cup shredded coconut2 eggs, lightly whisked50g butter, meltedLemon icing1 cup icing sugarMAKES 121-2 tbsp lemon juicePreheat oven to 180C. Line an 18 x 28cmslice tin with baking paper.MUFFINS freeze wellfor up to 2 months.VARIATIONS & NOTES.RATE IT.For the icing: sift the icing sugar to removelumps, add the juice gradually until you havea nice consistency and spread over the slice.Leave to set in the tin before cutting.MAKES 20 PIECESCELEBRATIONSMix all the ingredients together, press intothe tin evenly and bake for 25 minutes oruntil golden. Leave in the tin to cool then ice.FRIENDS & FAMILYMPYou can prep this recipe withDINNERSSift the flour into a mixing bowl. Stirthrough the oats and sugar. Mix inthe butter.SA1/2 CUP LUNCH BOX SLICELUNCHES & SNACKSbutter or oil spray (optional)for greasing1½ cups self-raising flour1 cup rolled oats½ cup firmly packed brown sugar75g butter, melted1 egg1 cup milk (or buttermilk if you have some)1¼ cups frozen mixed berries9
COOK THIS IN THE OVEN:Follow the recipe as directed but useAPPLIANCE FUNan ovenproof casserole dish with a lid.Bake, covered, in a preheated oven(180C) for 1 hour.COOK THIS IN THE PRESSURECOOKER: Follow the recipe asThe following recipes all have instructions for eitherdirected, bring to pressure and cookfor 12 minutes.your slow cooker, pressure cooker or oven. Choosethe method that best suits your day’s schedule.SLOW COOKER CHICKEN SATAYThis is based on a recipeCooker’ cookbook.oil spray2 carrots, cut into thick batons1 small red capsicum, cut intothick slices4 button mushrooms, thickly sliced2 sticks celery, thickly sliced1 small onion, finely diced700g chicken thigh fillets, trimmed,cut into sliceshandful of snow peassteamed rice, coriander and limewedges, to serve2 tsp brown sugar2 tbsp cornflour (optional)MPIf you’d like to thicken the sauce, placethe cornflour into a mug or small bowl.Spoon a couple of scoops of thecooking liquid onto the flour and mix toa runny (lump-free) paste. Stir backinto the pot. Pop the snow peas ontop, re-cover and leave for 10 minutesor so until the peas are bright green.Serve over rice, topped with corianderand lime wedges.SERVES 2 ADULTS & 3 KIDSLEVARIATIONS & NOTES.RATE IT.CELEBRATIONS270 ml can coconut milk2 garlic cloves, crushed3 tbsp peanut butter (smooth if youhave it)4 tbsp soy sauce2 tbsp sweet chilli sauceCombine all the sauce ingredients,pour over, cover and leave on high for3 hours.FRIENDS & FAMILYSAfrom Sally Wise’s ‘SlowDINNERSSpray the bowl of your slow cookerwith oil (not essential, but helpful whencleaning afterwards). Place the vegiesin layers in your slow cooker. Pop thechicken on top.11
HEALTHIER FAST FOODIf your kids love fast food, migrate them over to bettereating habits with these dinner ideas.SAMPBAKED CHICKEN NUGGETS500g chicken breast filletsjuice of 1 lemon2 tbsp soy sauce½ tsp smoked paprika1½ cups crumb mixture (I like tomake of mix of regular boughtbreadcrumbs, panko crumbsand blitzed-up pumpkin seeds –sesame seeds are also a tastyaddition)oil spray of your choicePreheat oven to 200C. Line a bakingtray with baking paper.Toss the nuggets in the breadcrumbmix. Spray with oil and bake for25 minutes, turning once, or untilcooked through.SERVES 2 ADULTS & 2 KIDSRATE IT.12Make your chipsinstantly moreinteresting with acrinkle cutter.salt & peppergrated parmesan cheesePreheat the oven to 200C. Line abaking tray with baking paper.Peel the potatoes and chop themwith a knife or a fabulously-funwiggly chopper.Place them on the tray, and tossgenerously with oil, salt and pepper.Bake for 10 minutes, remove andsprinkle over the parmesan and bakefor another 10-15 minutes or untilgolden and crunchy and delicious.CELEBRATIONSVARIATIONS & NOTES.olive oilFRIENDS & FAMILYSERVE WITH: tortillas and your choiceof salad leaves, cucumber, gratedcheese and carrot. Blend some ricottainto the dip from page 35 and you’llhave an instant pumpkin sauce todrizzle over the top.LE1 potato per personDINNERSSlice the chicken into even, bite-sizedpieces. Mix with the lemon juice, soysauce and paprika. Cover andmarinate in the fridge for at least1 hour, preferably overnight.PARMESAN CHIPS13 13
SAThis tangy salad tastes great with fattymeats such as lamb or sausages.NUTTY QUINOA SALAD1 cup quinoa (high-protein grain, available fromsupermarkets)1½ cups vegetable stock5 spring onions, finely sliced1 large carrot, grated¼ cup currants¼ cup flaked almonds (toast them if you have time– it gives them much more flavour)½ cup pistachios, shelled, roughly chopped¼ cup extra virgin olive oiljuice of ½ lemon2 roasted garlic cloves (see note)1 tbsp pomegranate molasses (available fromgourmet food shops)MPSoak the quinoa in cold water for 15 minutes, drainin a sieve and rinse further until the water is nolonger frothy. Add to either a rice cooker orsaucepan. Pour over the stock, cover and simmerfor about 30 minutes or until the water is gone(use the rice cooker just the same as if you werecooking rice). Turn off the heat, keep covered andleave to steam for 10 minutes more.Turn the quinoa out into a bowl, fluff with a forkand add the rest of the vegies and nuts.Combine the oil, lemon juice, garlic and molasseswell. Drizzle over and mix through.minutes or until soft.VARIATIONS & NOTES.RATE IT.14DAIRY-FREE CREAMY DRESSING125g silken tofu3 tbsp fresh herbs (any combination ofparsley, chives and basil)600g poached chicken breast(see page 21 for how to poach), sliced1 carrot, grated4 spring onions, finely slicedhandful of green beans, sliced400g can corn kernels, drainedAlsodelicious asroughly chopped½ bunch parsley*, roughly chopped aside dish¼ cup apple cider vinegarwithout the¼ cup extra virgin olive oil1 tsp dijon mustardchicken!¾ cup roasted, unsalted cashews,1-2 tbsp maple syrupAdd all the salad ingredients to a large bowl. Whisktogether the vinegar, oil, mustard and maple syrup.Drizzle over and stir through.SERVES 2 ADULTS & 3 KIDS OR 8 ADULTSAS A SIDE DISH * Kids might like to have theirsserved before you mix in the parsley.1 tbsp apple cidar vinegar2 tbsp store-bought mayonnaiseUse a mini-food processor to blitz theingredients until smooth.This dressing tastes fantastic mixedthrough a salad of iceberg lettuce,carrot, fennel and avocado.CELEBRATIONSGOING GOURMETAdd extra flavour to saladdressings by using roastedgarlic. Simply wrap cloves infoil and bake at 180C for 205-6 cups cooked brown riceFRIENDS & FAMILYSERVES 2 ADULTS & 3 KIDS AS A SIDE DISHLECHICKEN & BROWN RICE SALAD15 15
SAGLUTENFREEEGGFREEMPGLUTEN-FREE BISCUITS1¼ cups gluten-free plain flour½ cup cornflour¾ cup caster sugar¾ cup desiccated coconut125g butter1 tbsp golden syrup1 tbsp water1½ tsp bicarbonate of soda¾ cup choc melts, roughly chopped (acombination of white and dark is delicious)Preheat oven to 170C. Line two baking trayswith baking paper.In a large mixing bowl, combine the flours,sugar and coconut.Place a small saucepan over low-medium heatand melt the butter and golden syrup, stirringoften. Combine the water and bicarb togetherwell then pour it into the butter mix and stir sothat the mixture starts to foam. Pour thismixture into the dry ingredients and stir tothoroughly combine.MAKES ABOUT 32VARIATIONS & NOTES.RATE IT.16Both these recipes keep for 4-5days in an airtight container.GLUTENFREECOCONUT MACAROONS2 egg whites½ cup brown sugar1 tsp vanilla extract2 cups shredded coconutUse electric beaters for this recipe.Preheat oven to 180C. Line two biscuittrays with baking paper.Place the egg whites in a large clean bowl.Use hand-held electric beaters to beat untilsoft peaks form. Gradually add the sugarand continue beating until stiff peaks form(the mixture stays standing upright whenyou pull out the beaters).Mix through the vanilla and fold in thecoconut. Dollop spoonfuls of mixture ontothe trays and bake for 15 minutes or untilgolden.MAKES 20CELEBRATIONSMix through the choc melts. Firmly squeezetogether golf-ball-size quantities. Place on thetrays, flatten slightly and bake for 8-10 minutesor until golden. (Allow room for spreading.)LEDAIRYFREE17 17
SAGINGERBREAD BISCUITSCHRISTMASMPThis dough freezes well forI won't pretend these are anything other than sweet,festive treats. 'Tis the season and all that!up to a month, so it's a greatrecipe to prepare ahead!125g butter, at room temperature½ cup firmly packed brown sugar½ cup treacle1 egg yolk2½ cups plain flour1 tbsp ground ginger1 tsp mixed spice1 tsp bicarbonate of sodaUse electric beaters to mix the butter andsugar until pale and creamy. Add the treacleand egg yolk. Combine well then removethe beaters.Sift over the flour, spices and bicarb. Use aspoon to combine roughly then turn out andknead on a floured surface until smooth (about5 minutes). Wrap the dough in plastic wrapand rest in the fridge for 30 minutes.Preheat oven to 170C. Line two baking trayswith baking paper.Roll the dough out to 5mm thick between twosheets of baking paper (I do half the dough ata time). Use a cutter to cut into whatevershapes you like. Bake for 8-10 minutes or untilfirm. Cool on racks.Kids can have fun decorating these with icingpens, or just sift icing sugar over the top.18Let the kids decorate these as giftsfor their classmates, or keep it simplewith a classy dust of icing sugar.VARIATIONS & NOTES.RATE IT.¾ cup Craisins (dried cranberries)¾ cup red glacé cherries, cut in half½ cup sultanas1 tsp vanilla essence1 cup shredded coconut1 cup Rice Bubbles375g white chocolate meltsLine a 18cm x 28cm slice tin with baking paper(let the paper hang over the two long sides).In a large mixing bowl, combine the Craisins,cherries and sultanas. Add the vanilla and mix.Add the coconut and Rice Bubbles and stiruntil combined. Make a well in the centre ofthe mixture.Melt the chocolate in either the microwave(in a bowl, cook on medium for several30-second spurts, stirring each time) or stir ina bowl over a saucepan of simmering water(but don’t let the bowl touch the water).Once the chocolate is nice and runny, pour intothe dry ingredients and mix until everything iscombined. Tip the mixture into your tin and usethe back of a spoon or a spatula to press firmlyinto the pan. Pop into the fridge for a couple ofhours to set. Cut into squares.MAKES ABOUT 20 PIECES(store in the fridge for up to 1 week)CELEBRATIONSMAKES ABOUT 150 BITE-SIZED BISCUITS(store in airtight containers for about a week)LEWHITE CHRISTMAS19 19
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2 3. BASICS 10. How-tos and recipes to refer to often. LUNCH BOXES & SNACKS 28. Treats, dips and ideas to keep lunch fun. DINNERS 50. Essential dinners to keep you inspired. FAMILY & FRIENDS 102. Easy ways to entertain family-style. CELEBRATIONS 130. Fun stuff for the fun times of the year. WEEKLY MEAL PLANS & INDEX 154. Four weeks’ worth of .
1 tbsp honey 1 egg, lightly whisked Preheat oven to 170 C. Line a biscuit tray with baking paper. Sift the flour into a large mixing bowl. Add the sugar, oats, bran, dried fruit and almonds and mix lightly. Pour the melted butter into the dry ingredients
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