Sol Food Book

SOL Food Eating your way to a healthier planet.

With thanks to contributors and supporters of the SOL Train initiative.

Spinach and Feta Pie  Rosie Davis

INGREDIENTS: half a large bunch fresh spinach 3tbs olive oil 2 onions finely chopped 2 shallots, finely chopped 1tbs finely chopped parsley salt and pepper 90g butter

125g filo pastry 60g feta cheese 60g processed cheese ½ cup sour cream 3 eggs, beaten pinch of nutmeg

METHOD: 1. Wash spinach and remove stalks. Chop the leaves very finely. Heat oil and cook the onions and shallots until soft and transparent, stirring occasionally. Add the spinach and cook covered for 5 minutes. Add parsley, ½ tsp of salt and pepper and cook for 10 minutes. If any liquid remains remove lid and cook gently until spinach begins to stick to the pan. 2. Melt butter and use a little to grease a 7 inch sandwich tin or pie plate. Arrange 1 sheet of the pastry in tin and fold back the overlap to form a double layer. Brush with melted butter and repeat with about 3 more sheets of pastry. 3. Crumble the cheese and add to the cooled spinach mixture along with the sour cream, egg and nutmeg. Spoon into the pastry lined case. 4. Top with 3 to 4 more sheets of pastry, brushing each one as before with melted butter. Brush the top sheet of pastry with butter also. 5. Trim off edges of pastry with sharp knife and bake the pie in the oven at 150 degrees for about 45 minutes or until the pastry is crisp and golden. Serve warm and cut into wedges.

Lasagne  Charmian Beabout INGREDIENTS: thinly sliced pumpkin 1 bunch silverbeet, washed, chopped coarsely 350-500g sliced mushrooms olive oil 2 cloves of garlic, crushed

800g can diced tomatoes 500g soy cream cheese (or normal cheese) ¾ cup of soy milk (or normal milk) 2tsp ''No Egg'' lasagne sheets sesame seeds, roasted

METHOD: 1. Preheat oven to 200 degrees and line baking dish with baking paper. 2. Spray oil on pumpkin and roast until cooked. 3. Heat oil in large saucepan on high. 4. Saute onion and garlic for 2 – 3 minutes until tender. 5. Stir in tomato. 6. Remove from pan and set aside. 7. Heat more oil on high and saute mushrooms for 2 – 3 minutes until tender. 8. Add silverbeet and lower heat. 9. Cover and cook, stirring occasionally until wilted, and season to taste. 10. In a blender mix cheese, milk and egg. 11. Assemble lasagne in large baking dish, layering various ingredients with lasagne sheets to own pattern, leaving sufficient cheese mix for the top layer of lasagne sheets. 12. Sprinkle sesame seeds over the top, cover with aluminium foil and bake for 35 – 40 minutes until tender

Hommus  Ben Paris INGREDIENTS: 2 cups of cooked chick peas 2 teaspoons of Cumin 2 cloves of garlic the juice of 2 lemons 1 tsp of salt (or to taste) ½ cup of vegetable oil METHOD: Blend ingredients together and eat on fresh bread of with an antipasto platter.

Lentil Pie  Pam Carstens

INGREDIENTS: One cup of green lentils

25g butter

500g of cooked potatoes

1cup of cream

3 zucchinis

50g of grated cheddar cheese

100g mushrooms

Salt and pepper

I clove of garlic METHOD: 1. Put the lentils in a pan with plenty of water, bring to the boil and simmer for 15 minutes until just tender. Drain in a colander and rinse in cold water. 2. Slice the zucchinis and mushrooms thinly and chop garlic. 3. Fry zucchinis and garlic in butter, stirring occasionally until just turning translucent. Add the mushrooms and fry a further two minutes. Remove from heat. 4. To assemble-put the lentils into a casserole and cover with the zucchinis and mushroom mix. Slice the potatoes thinly and arrange on top. Pour the cream over the potatoes and sprinkle with grated cheese. 5. Bake at 200 degrees centigrade until the cheese is tinged golden and the cream bubbles at the side.

Parmesan Pasta  Dorothy Bennett

INGREDIENTS: 2 potatoes cubed ¼ small pumpkin cubed 1 medium sized sweet potato cubed 3 tomato cut into wedges 2 onions cut into wedges

1 capsicum in chunks add chunky crushed garlic pieces add grinded pepper and sea salt 500g pasta shaved parmesan

METHOD: 1. Place all ingredients on a baking tray and drizzle generously in olive oil and bake or grill until cooked and golden. 2. Cook pasta in large pot (any type of pasta). 3. Drain cooked pasta and toss through the roasted vegetables. 4. Toss through a small bunch of shredded basil. 5. Top with shaved parmesan and serve immediately.

Spicy Moroccan Pumpkin Couscous  Jen Knight

INGREDIENTS: 1 tablespoon olive oil 2 cloves garlic, crushed 1 large red onion (200g), sliced thickly 500g pumpkin, peeled, chopped coarsely 3 teaspoons ground cumin 2 teaspoons ground coriander

1 cup (200g) couscous 1 cup (250ml) boiling water 20g butter 2 tablespoons coarsely chopped fresh flatleaf parsley

METHOD: 1. Heat oil in medium flame-proof baking dish; cook garlic, onion and pumpkin, stirring, until vegetables are browned lightly. Add spices; cook, stirring, about 2 minutes or until fragrant. 2. Roast, uncovered, about 15 minutes or until pumpkin is just tender. 3. Make Couscous according to packet directions, mix with pumpkin and parsley

Bruschetta  Taryn Davis INGREDIENTS: 1 French bread stick sliced

olive oil

5 tomatoes

balsamic vinegar

1 bunch of fresh parsley

2 cloves of garlic

METHOD: 1. Slice the bread diagonally to make thick slices. 2. Grill the bread in the oven until golden. 3. Take out of the oven and rub garlic into the toasted bread. 4. Dice the tomatoes and chop the parsley coarsley. 5. Put into a mixing bowl and add a dash of olive oil and a dash of balsamic to taste. 6. Place bread on a platter, add tomato mixture and serve.