home made recipes from McKenzie’s kitchen Our Recipes

Minestrone soup 5 Roasted tomato, chilli and split pea fettuccine 5 Falafels 6 Moroccan chick pea soup 6 Hummus 7 Lamb shank & vegetable soup 9 Slow cooked chorizo & borlotti beans 9 Cooking Tips and Methods 10 Legumes – Packed with Nutrition 10 Curry puffs 12 Energy balls 12 Chocolate spread 13 Roasted chick pea snack 13 French style lentil & quinoa salad 15 Chicken stuffed with lentils, sage & prosciutto 15 Chicken curry with toasted rice & green split peas 16 Red lentil dhal 16 Traditional pea & ham soup 19 Lima bean & tuna spread 19 Blueberry & barley pancakes 20 Apple & barley bake 20 McKenzie’s Pantry 21

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At McKenzie’s we continue a family tradition of supplying generations of Australians with high quality food products. From humble beginnings as a Melbourne grain store in 1852, the McKenzie’s of today has grown and evolved into one of the oldest Australian family owned and operated food manufacturers. Our extensive range includes legumes, grains, baking needs, Bi- Carb Soda, herbs & spices and desserts. For 160 years, Australian have put their trust in the McKenzie’s brand. Open any pantry door in Australia and chances are you’ll find several McKenzie’s products. At McKenzie’s, we uphold an “Australian-grown” policy, only importing legumes that are either not grown in commercial quantities here or where poor seasons reduce local supplies. We have been working with the same local Australian farmers for decades. McKenzie’s have partnered with the Grains and Legume Nutrition Council (formerly Go Grains Australia) to help increase awareness of legumes as a rich source of dietary fibre, protein, vitamins and minerals, including potassium and iron. Not only are legumes packed with nutrients, they are also easier to prepare and more versatile than people realise. Legumes can be used in anything from soups to desserts, main meals to finger foods, savoury or sweet dishes! Here are our favourite legume recipes from our kitchen to yours!

5 4 Did you know? Legumes are one of the most sustainable sources of protein in the world.

Roasted tomato, chilli & Minestrone split pea fettuccine soup Serves: 4 Serves: 6 Preparation time: 30 minutes Preparation time: 20 minutes Cooking time: 1 hour Cooking time: 1 hour 30 minutes Ingredients Ingredients ½ cup McKenzie’s Yellow Split Peas 1 tbs olive oil 12 roma tomatoes, halved lengthways 100g pancetta, diced olive oil spray 1 onion, finely diced ¼ tsp sugar 2 large carrots, finely diced McKenzie’s Sea Salt Grinder to taste 2 celery sticks, finely diced McKenzie’s Whole Black Peppercorns grinder to taste 2 potatoes, finely diced 500g fettuccine 2 garlic cloves, finely diced ¼ cup olive oil ¼ cup tomato paste 2 cloves garlic, finely chopped 800g tinned crushed tomatoes 1 red chilli, deseeded and finely chopped 500g bacon bones 300g fresh ricotta, crumbled 375g McKenzie’s Italian Soup Mix ½ cup fresh basil leaves, shredded 1 tsp oregano ½ cup grated parmesan cheese 1 tsp basil 14 cups water Method 1 cup shredded cabbage 1. Place yellow split peas and 1 ½ cups water into a 1 cup dried small pasta (e.g. macaroni) saucepan and bring to boil. Reduce heat and simmer McKenzie’s Sea Salt Grinder, to taste until tender (approx. 30 minutes). McKenzie’s Whole Black Peppercorn Grinder, to taste 2. Preheat oven to 200°C. Line baking tray with baking Freshly grated parmesan cheese & chopped fresh paper and place tomatoes cut side up in a single layer. parsley to serve. Spray with olive oil spray and sprinkle with sugar, salt and pepper to taste. Bake for 1 hour, or until soft. Method 3. Bring a large saucepan of water to the boil. Cook the 1. Heat oil in a large pot, add pancetta and fry until crisp. pasta, until al dente. Add onion, carrots, celery, potato and garlic and cook 4. Heat the remaining oil in a frying pan, add the garlic for 3-4 minutes. and chilli and cook for 1-2 minutes. 2. Add the tomato paste, tomatoes, bacon bones, soup mix, 5. Drain the pasta and place in a large bowl with the oregano, basil and water and bring to the boil. Reduce tomatoes, garlic and oil. Add remaining ingredients and heat, cover and simmer for approx 1 hour or until beans mix well. Season and serve. are tender, stirring occasionally. 3. Add the cabbage and pasta, and cook for a further Tip 15 minutes. – For an alternative meal, omit the fettuccine and serve 4. Season to taste. Garnish with parmesan and parsley. remaining ingredients on top of grilled chicken breasts. Serve with a fresh garden salad. Tip – A tasty way of getting vegies and legumes into kids, simply puree the soup once cooked and serve with toast soldiers for dipping! 5 Falafels

Makes: Approximately 25 balls Preparation time: 10 minutes Moroccan chick pea soup (excluding chick pea cooking time) Cooking time: 5 minutes Serves: 6 as a main Preparation time: 15 minutes Ingredients Cooking time: 1 ½ - 2 hours 1 cup McKenzie’s Chick Peas ½ cup burghul Ingredients 2 cloves garlic, chopped 2 tbs olive oil 1/3 cup chopped fresh parsley 400g lean beef or lamb, cubed 1 tsp Ward’s Baking Powder 1 large onion, finely diced 2 tbs plain flour ¾ cup McKenzie’s Chick Peas 1 tsp ground coriander 2 litres chicken stock or water 1 tsp ground cumin ¾ cup McKenzie’s Red Lentils ¼ tsp chilli powder ¼ cup long grain rice 4 tsp lemon juice 1 red capsicum, deseeded and finely diced McKenzie’s Sea Salt Grinder, to taste 2 carrots, finely diced McKenzie’s Whole Black Peppercorn Grinder, to taste 800g tinned crushed tomatoes Oil, for deep frying 2 tbs tomato paste 1 tbs ground cinnamon Method 1 bunch coriander, chopped 1. Place chick peas and 3 cups of water into a saucepan and McKenzie’s Sea Salt Grinder, to taste bring to the boil. Simmer for approximately 45 minutes McKenzie’s Whole Black Peppercorns Grinder, to taste until tender. 2. Soak burghul in 1 cup of boiling water for 10 minutes and Method drain well. 1. Heat oil and add meat. Cook until lightly browned. 3. Process chick peas, burghul, garlic and parsley in a Add onion and cook until softened. food processor to a coarse paste. Blend in remaining 2. Add the chick peas and stock or water and bring to ingredients, except oil. the boil, then simmer for 1-1 ½ hrs, until the chick peas are 4. Moisten hands, shape mixture into walnut sized balls. tender. Place on a tray and leave aside for 30 minutes. 3. Add the remaining ingredients, except the coriander. 5. Deep fry 6 balls at a time in hot oil, cooking for Simmer, stirring often, for 30 minutes or until all approximately 5 minutes, until golden brown. Turn to ingredients are tender. brown evenly. 4. To serve, stir in chopped coriander and season to taste. 6. Drain on paper towel and serve. Tip Tip – For an alternative meal, reduce stock (or water) by half to – Serve with wholegrain wraps, hummus, lettuce, sliced produce a thick consistency and serve as a tasty filling in cucumber and tomato for a healthy lunch or light meal. wraps for lunch.

6 Did you know? Cooked legumes and beans can be kept for several days in the fridge.

Hummus

Makes: Approximately 5 cups Preparation time: 20 minutes (excludes chick pea cooking time) Ingredients 375g McKenzie’s Chick Peas 1 tbs garlic, crushed (approx. 4 cloves) 1 tsp McKenzie’s Paprika 2 tbs tahini ½ tsp ground cumin 1/3 cup olive oil 1/3 cup lemon juice McKenzie’s Whole Black Peppercorn Grinder, to taste Method 1. Place chick peas and 6 cups of water into a saucepan and bring to the boil. Simmer for approximately 45 minutes until tender. 2. Puree chick peas in a blender or food processor. Add remaining ingredients and blend together. Slowly add ¾ -1 cup water until a smooth, creamy consistency is reached to your liking. Tips – Serve with a drizzle of olive oil and a sprinkle of paprika. – Thin down this recipe with extra water making a delicious dressing or sauce for a salad, grilled chicken or baked potatoes. – Tahini is available in the Health Food aisle in the supermarket.

7 8 Did you know? Dried legumes and beans contain no added salt or sugar unlike most canned varieties.

Lamb shank & vegetable soup Slow cooked chorizo Serves: 4 & borlotti beans Preparation time: 10 minutes Cooking time: 2 hours 15 minutes Serves: 6 Preparation time: 30 minutes Ingredients Cooking time: 2 hours 1 tbs olive oil Ingredients 4 lamb shanks 1 large onion, finely chopped 375g McKenzie’s Borlotti Beans 1 garlic clove, finely chopped 500g chorizo sausage, sliced 4 carrots, sliced 1 onion, finely chopped 4 celery sticks, sliced 4 garlic cloves, finely chopped 375g McKenzie’s Soup Mix 2 bay leaves 5 cups beef stock 2 tbs fresh oregano 4 cups water 1 tbs McKenzie’s Paprika ¼ cup parsley, finely chopped 1 ham hock McKenzie’s Sea Salt Grinder, to taste 6 cups beef stock McKenzie’s Whole Black Peppercorn Grinder, McKenzie’s Whole Black Peppercorn Grinder, to taste to taste Method Method 1. Heat oil in large heavy based saucepan. Cook lamb 1. Preheat oven to 175°C. shanks until well browned. Transfer to a large plate. Leave 2. Place sliced chorizo into a cold frypan and slowly bring remaining oil in pan. up to a medium heat on stovetop. Add onion and cook 2. Add onion, garlic, carrot and celery to pan. Cook, stirring until soft. often, until onion is just tender. 3. Add chorizo and onion, with remaining ingredients to a 3. Add soup mix, stock and water. Bring to the boil. large ovenproof pot. Stir gently, cover and place in the oven 4. Return shanks to the saucepan and immerse in liquid. for 2 hours. After one hour reduce heat to 150°C. Reduce heat to medium low. Simmer, partially covered for 4. Before serving, remove meat from ham hock, discard bone 2 hours, stirring occasionally, until shanks are very tender. and stir ham through the dish. Season to taste. Add more water if required. Tips 5. To serve, garnish with parsley and season to taste. – Serve with mashed potato, steamed rice and vegies or just by itself with some crusty bread. – For a nutritious boost, add some sliced broccoli, carrot and cauliflower half an hour prior to end of cooking time.

9 Legumes – Packed with Nutrition! Cooking Tips & Methods: Legumes, also referred to as pulses, are eaten in many Many people assume that dried legumes need to be cultures around the world. They include lentils, beans soaked for hours and cooked before you can get started and peas. on your recipe. Not true! Refer to the simple preparation Legumes are highly nutritious, containing a wide range methods below. of essential nutrients including dietary fibre, vitamins and minerals, such as B vitamins, iron, zinc, magnesium • Sorting and Rinsing and calcium. McKenzie’s Legumes are natural products and whilst every effort is made to remove all stones and discoloured grain,  High in Dietary Fibre the occasional ones may be found. It is best to rinse dried Legumes are rich in both soluble and insoluble fibre. legumes before soaking or cooking. Pick out any that are Soluble fibre can assist in cardiovascular health, while discoloured or any foreign matter. insoluble fibre assists in digestive health.  Excellent Source of Protein • Freezing Legumes are an excellent and inexpensive source of Cooked pulses can be stored in the freezer for up to 6 protein. Legumes don’t contain the saturated fat of many months. To freeze, simple separate cooked pulses into 1 other protein foods, such as animal products. cup portions and freeze in small containers or freezer bags  High in B-Complex Vitamins (ensure sealed). Legumes are high in B-complex vitamins such as thiamine, • Storage niacin and folate. Store legumes in an airtight container in a cool and dryplace.  Low Fat Most legumes are very low in fat. The fat that they do contain is mostly monounsaturated and polyunsaturated, the “good” fat. Being a plant food, all legumes are naturally free from cholesterol.  Low Glycemic Index Legumes are low GI (Glycemic Index), making you feel fuller for longer.

Legume & Beans Cooking Instructions

Whole Lentils Split Peas Chick Peas Beans Lima Beans Peas (Except. Lima Beans & Black Eye Beans) Black Eye Beans Amount of 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups water per 1 cup of legumes Quick Bring to boil Bring to boil Bring to boil Bring to boil Bring to boil Bring to boil Preparation and simmer for and simmer for and simmer for and simmer for and simmer for and simmer Method* approx. approx. approx. approx. approx. for approx. 30 - 45 minutes. 30 - 45 minutes. 45 - 60 minutes. 55 - 70 minutes. 45 minutes. 50 - 60 minutes Traditional Soak 6-8 hours. Soak 6-8 hours. Soak 6-8 hours. Soak 6-8 hours. Soak 6-8 hours. Soak 6-8 hours. Preparation Drain. Drain. Drain. Drain. Drain. Drain. Method Place in fresh Place in fresh Place in fresh Place in fresh Place in fresh Place in fresh water, bring to water, bring to water, bring to water, bring to water, bring to water, bring boil and simmer boil and simmer boil and simmer boil and simmer boil and simmer to boil and for approx. for approx. for approx. for approx. for approx. simmer for 10-20 minutes. 20 - 30 minutes. 20 - 30 minutes. 30 - 40 minutes. 20 - 30 minutes. approx. 30 - 40 minutes. *This method does not require soaking.

10 Legumes for a Healthier Planet Legumes take less energy to grow than other crops, producing fewer greenhouse gases. Legume crops are also one of the most environmentally-friendly sources of protein, contributing to sustainable food production by protecting and improving water and soil resources. Legumes make their own nitrogen fertilizer using nitrogen from the air – very few crops can do that!

11 Here are some ideas to encourage kids to increase their legume intake.

Curry puffs Makes: Approximately 20 Preparation time: 1 hour (excluding pea cooking time) Cooking time: 20-25 minutes Energy balls Ingredients Makes: Approximately 30-35 balls 1 cup McKenzie’s Dried Peas Preparation time: 30 minutes 2 tbs olive oil (excludes cooking time of chick peas) 1 onion, finely diced 2 garlic cloves, crushed Ingredients 2 tbs Clive of India Authentic Curry Powder ½ cup McKenzie’s Chick Peas 500g minced beef 1 cup raw mixed nuts (e.g. almonds, walnuts, hazelnuts) 150g sweet potato, grated 1 cup McKenzie’s Natural Whole Oats 2 carrots, grated ½ cup McKenzie’s Shredded Coconut 1 potato, grated 1 tsp cinnamon powder 1/3 cup coconut milk 1/3 cup dried cranberries 5 sheets reduced fat puff pastry 2 tbs raisins 1 egg 2 tbs dried apple, diced finely McKenzie’s Sea Salt Grinder, to taste 3 tbs honey McKenzie’s Whole Black Peppercorn Grinder, to taste 1 tsp vanilla extract Method 4 tbs water 1. Place peas and 3 cups of water into a saucepan and bring Method to the boil. Simmer for approximately 60 minutes until tender. 1. Place chick peas and 1 ½ cups of water into a saucepan 2. Preheat oven to 180°C. and bring to the boil. Simmer for approximately 60 3. Heat oil in a frypan and sauté onions until transparent. minutes until well cooked. Stir through garlic and curry powder and cook for a further 2. Meanwhile, put the nuts and oats into the food processor 1-2 minutes. and blend until coarse. 4. Add beef and cook until browned. 3. Place nut mix into a large bowl. Add coconut, cinnamon 5. Add grated vegetables and coconut milk. Cook until and dried fruits. Mix thoroughly. vegetables have softened. Add peas and season with salt 4. Place warm chickpeas into the food processor with honey, and pepper. vanilla and water. Puree to a smooth paste. 6. Cut each pastry sheet into quarters. Place 2 heaped 5. Add chick pea mix to the dry ingredients and stir until tablespoons of mixture into the middle of each square. combined. Mixture should combine to form balls easily. Fold pastry in half to enclose mixture. Pinch edges together 6. Roll mixture into balls approximately the size of a walnut. to seal. Brush each pastry with beaten egg. Place in an airtight container and store in the fridge. 7. Place in oven and bake for 20-25 minutes, or until pastry is golden brown. Tips: Tips For alternative flavour combinations try the following: – Any combination of vegetables can be used. Try zucchini, – Replace cranberries, raisins and dried apple with dried eggplant or tomatoes (seeded and finely diced). mango and pineapple pieces for a summery feel! – Serve with chutney and natural yoghurt. – For an indulgent adult treat, replace the dried fruit and honey with 2/3 cup dark chocolate chips and 3 tbs strong espresso.

12 Roasted chick pea snack Chocolate spread Makes: Approximately 2 ½ - 3 cups Preparation time: 30 minutes Makes: Approximately 2 ½ cups (excludes chick pea cooking time) Preparation time: 20 minutes Cooking time: 35-45 minutes (excludes cooking time for chick peas) Ingredients Ingredients 375g McKenzie’s Chick Peas 1 cup McKenzie’s Chick Peas 1 tbs peanut butter Plain 120ml olive oil 3 tsp garlic salt ½ cup cocoa powder 4 tbs olive oil ½ cup raw caster sugar Sugared 1 tsp vanilla extract 8 tbs brown sugar 280ml water Method Method 1. Place chick peas and 6 cups of water into a saucepan and 1. Place chick peas and 3 cups of water into a saucepan and bring to the boil. Simmer for approximately 60 minutes bring to the boil. Simmer for approximately 60 minutes until well cooked. Drain. until well cooked. 2. Preheat oven to 200°C. Line a large baking tray with 2. Place warm chickpeas and remaining ingredients into the baking paper. food processor and puree until smooth (approx. 2 mins). 3. To make plain variety; Place chick peas in a bowl with oil 3. With the motor running on the food processor, slowly and salt. Stir to coat the chick peas thoroughly. Spread pour water, one tablespoon at a time until you reach your evenly onto a lined baking tray and place in the oven. desired spreading consistency. 4. To make sugared variety; Spread chick peas evenly on 4. Spoon into a sealed container and store in the fridge. lined baking tray and sprinkle with the sugar. Tip 5. Cook for approximately 40 minutes or until golden brown, checking them regularly. Give the tray a shake each time – This recipe is a nutritious alternative to other chocolate to ensure even cooking. The sugared variety may need 10 spreads on the market, being lower in sugar and salt and minutes less cooking time. providing all the health benefits of chickpeas. Your kids 6. Cool chick peas on tray. Store in an airtight container. won’t even know chickpeas have been used thanks to their nutty taste! Tips – This snack is high in protein, a source of iron and fibre. – For a spicy kick, try a mix of Clive of India Authentic Curry Powder, olive oil and McKenzie’s Sea Salt Grinder.

13 14 French style lentils are a premium lentil, renowned for their deep nutty flavour. They are perfect for salads because they hold their shape. Chicken stuffed with lentils, sage & prosciutto Serves: 4 Preparation time: 40 minutes (excludes lentil cooking time) Cooking time: 40 minutes Ingredients ¼ cup McKenzie’s French Style Lentils 1 tbs olive oil French style lentil & quinoa salad 100g thinly sliced prosciutto Serves: 6 as side, 4 as main ½ onion, finely chopped Preparation time: 40 minutes 1 garlic clove, crushed 25g baby spinach leaves, finely sliced Ingredients 1 tbs finely sliced sage leaves ¾ cup McKenzie’s French Style Lentils Squeeze of lemon juice ¾ cup quinoa 4 chicken breast fillets, skin off 1 red apple, quartered, cored and sliced finely McKenzie’s Whole Black Peppercorn Grinder, to taste 1 Lebanese cucumber, sliced finely into batons Olive oil spray 3 celery stalks, sliced finely 5 spring onions, sliced finely Method 1. Place lentils and ¾ cup water into a saucepan and bring Dressing to the boil. Simmer for approximately 20 minutes. 1/3 cup rice wine vinegar 2. Preheat oven to 180°C. Cover a baking tray with foil and 2 tbs oil spray lightly with olive oil spray. 1 tbs brown sugar 3. To prepare chicken breasts, take each breast and place 2 tsp lime or lemon juice on chopping board. Cover with a sheet of baking paper and using a meat hammer or rolling pin, flatten each Method breast to a thickness of approximately one centimetre. 1. Place lentils and 2 ¼ cup water into a saucepan and bring 4. Heat oil in frypan. Add prosciutto, onion, garlic and sage. to the boil. Simmer for approximately 20 minutes. Drain Cook stirring frequently, until onion is soft. Stir in lentils and set aside to cool. and spinach leaves. Season with lemon juice and pepper 2. Prepare and cook quinoa as per directions on pack. to taste. Set aside. Drain and set aside to cool. 5. On each chicken breast, spread ¼ of the lentil mixture 3. To prepare dressing, place all ingredients in a small bowl across the whole breast and roll up from the shortest side. and whisk to combine. 6. Carefully lift each breast onto the prepared baking tray, 4. In a salad bowl, combine cooked and well drained lentils, seam side down. Spray each breast lightly with olive oil quinoa, apple, cucumber, celery and spring onions. spray, cover tray with foil and place in oven. Pour over dressing and mix well. 7. Cook for 30 minutes covered, then uncovered for 5-10 minutes to brown chicken. Tips 8. Cut each breast into 5 ‘wheel’ slices to serve. – Red, black or white quinoa can be used in this recipe. Pour any remaining juices over each breast. Quinoa is an ancient seed. It is low GI, gluten free, a source of calcium, magnesium, iron and high in fibre, Tip among many other nutrients. – For an elegant hors d’oeuvre, slice chicken pinwheels finer – Quinoa can be found in the health food aisle of the and place on miniature toasts with a dollop of whole egg supermarket. mayonnaise or tomato chutney.

15 Did you know? McKenzie’s have been sourcing red lentils from the same local Australian farmers for decades.

Chicken curry with toasted rice & green split peas

Serves: 6 Preparation time: 30 minutes Cooking time: 2 hours or 3 hours in slow cooker Ingredients ¼ cup McKenzie’s Green Split Peas ¼ cup basmati rice 2 tbs olive oil Red lentil dhal 2 kg chicken pieces (thighs with bone and skin) 1 onion, finely sliced Serves: 4 2 cloves garlic, finely sliced Preparation time: 10 minutes 1 tbs grated fresh ginger Cooking time: 30 minutes 2 tbs Clive of India Authentic Curry Powder 1 tsp mustard seeds Ingredients ¼ cup tomato puree 1 cup McKenzie’s Red Lentils 400ml coconut milk 1 small onion, finely sliced ½ cup McKenzie’s Shredded Coconut, toasted ½ tsp turmeric powder McKenzie’s Sea Salt Grinder, to taste ½ tsp chilli powder McKenzie’s Whole Black Peppercorn Grinder, to taste 2 medium sized tomatoes, diced Seasoning Method 1 tbs vegetable oil 1. Place rice and split peas in a dry frypan and cook, stirring ½ tsp mustard seeds and tossing frequently, for 7-10 minutes, until the rice has ½ tsp cumin seeds turned a light golden colour. Cool slightly, place in a 2 tsp Clive of India Authentic Curry Powder blender or mortar & pestle and grind to a powder. 1 clove garlic, crushed Set aside. McKenzie’s Sea Salt Grinder, to taste 2. Heat oil in frypan. Brown chicken pieces in batches and place in slow cooker or large ovenproof dish with lid. Method 3. Discard all of the oil except 1 tbs. Add the onion to the 1. Add the lentils, onion, turmeric, chilli and tomatoes to frypan and cook until transparent. a saucepan and add enough water to just cover the 4. Add the garlic, ginger, curry powder and mustard seeds. lentils. Bring to the boil and simmer until lentils are soft, Cook stirring for 1-2 minutes, until flavour is released. approximately 20 minutes. Add more water if required. 5. Add tomato puree, coconut milk and rice and split pea Mash mixture and set aside. powder. Stir until combined. 2. In a frypan, heat oil and add seasoning ingredients. 6. Pour over chicken and stir through to coat all Fry until the flavour releases and mustard seeds chicken pieces. start popping. Add to lentil mix, stir and season 7. Cook in the slow cooker on ‘fast’ setting for 3 hours if required. or at 175°C for 2 hours. 8. Season to taste and serve topped with toasted Tips shredded coconut. – Serve with steamed basmati rice, roti bread Tip and sautéed broccolini. – McKenzie’s Yellow Split Peas can be used in place – Serve with basmati rice, steamed vegetables and fresh of the red lentils. coriander

16 17 Did you know? It is thought pea soup consumption dates back 500 to 400 BC. Vendors in Athens were selling hot pea soup in the streets during this time. 18 Lima bean & tuna spread Serves: 6 Preparation time: 30 minutes (excludes lima bean cooking time) Cooking time: 25 minutes Traditional pea & ham soup Ingredients Serves: 4 as main 185g McKenzie’s Lima Beans Preparation time: 15 minutes 180g tuna in oil Cooking time: 1 hour 30 minutes ¾ cup grated tasty cheese Ingredients 1 clove garlic, crushed 60g butter, softened 500g McKenzie’s Green Split Peas 2 tbs finely chopped parsley 3 carrots, chopped 1 lemon rind, finely grated 3 celery sticks, chopped McKenzie’s Sea Salt Grinder, to taste 1 large onion, chopped McKenzie’s Whole Black Peppercorn Grinder, to taste 2 garlic cloves, finely sliced ¼ cup fine breadcrumbs (fresh if preferable) 1 smoked ham hock 1 chicken stock cube Method 12 cups water 1. Place lima beans and 3 cups of water into a saucepan and 1 bay leaf bring to the boil. Simmer for approximately 45 minutes. McKenzie’s Sea Salt Grinder, to taste 2. Preheat oven to 180°C. McKenzie’s Whole Black Peppercorn Grinder, to taste 3. Puree beans, garlic and half the butter until combined. Chopped parsley to garnish 4. Stir through tuna, cheese, parsley and lemon rind. Season to taste. Method 5. Press mixture into a lightly buttered 3 cup capacity oven 1. Combine all ingredients in a large pot. Cover and simmer proof bowl. Sprinkle evenly with breadcrumbs and dot for approx 1 – 1½ hours or until thickened, stirring with remaining butter. occasionally. 6. Bake for 25 minutes or until browned. Serve warm with 2. Remove hock, and prepare by removing skin, dice ham crusty bread. and set aside. Discard bay leaf. 3. Puree soup in a food processor or blender. Tip 4. Add ham back into pureed soup and stir through. – Tuna could be replaced with tinned salmon. This recipe 5. Season to taste and garnish with parsley. makes for a great addition to the picnic spread or leftovers could even be used as a stuffing for red capsicums or Tip mushrooms. – Serve with homemade croutons. Cut wholemeal bread slices (approx 1 slice per person) into 1cm cubes, removing crusts. Spray lightly with olive oil spray and bake in preheated 180°C oven for 10 minutes or until golden brown. Cool before placing on top of soup to serve.

19 Blueberry & barley pancakes Makes: 15 Preparation time: 20 minutes (excludes barley cooking time) Cooking time: 10 minutes Ingredients ¼ cup McKenzie’s Pearl Barley 2 cup self raising flour 2 tbs caster sugar 2 eggs 2 cups buttermilk 2 tbs butter, melted 1 cup blueberries (fresh or frozen) Extra butter for greasing the pan Method 1. Place barley and ¾ cups of water into a saucepan and bring to the boil. Simmer for approximately 35 minutes until tender. 2. In a large bowl, mix together flour and sugar. Apple & barley bake 3. In a separate bowl, whisk together eggs and buttermilk. While whisking, slowly add melted butter until all Serves: 6 combined. Preparation time: 15 minutes (excludes barley cooking time) 4. Pour buttermilk mixture into dry ingredients and mix Cooking time: 1 hour well, removing any flour lumps. Stir through barley and blueberries. Ingredients 5. Heat fry pan. Grease lightly with butter and pour ¼ cup 225g McKenzie’s Pearl Barley of batter onto the pan. When bubbles appear on the 3 medium Granny Smith apples, peeled, cored surface, flip over and cook other side until golden and and finely sliced cooked through. 60g caster sugar 6. Repeat with remaining mixture. Pancakes can be placed 1 lemon, juiced on an oven proof plate covered with foil and placed in 2 tsp McKenzie’s ground cinnamon a preheated 100°C oven until all are cooked and ready 20g butter to serve. Method Tips 1. Preheat oven to 175°C. – For thinner pancakes add an additional ½ cup buttermilk. 2. Place barley and 3 cups of water into a saucepan and – Barley can be made up to 3 days prior to making the bring to the boil. Simmer for approximately 35 minutes pancakes. Store cooked barley in the fridge. until tender. Drain. – Unused batter can also be stored in the fridge for up to 3. Add apples, sugar, lemon juice and cinnamon to barley. 3 days and leftover pancakes can be frozen between 4. Pour into lightly greased 5 cup capacity ovenproof dish. sheets of baking paper. 5. Dot with butter, cover with foil and bake for 1 hour. – Other berries or fruits could be used in place of Serve with cream or vanilla ice-cream. blueberries. Try grated apple and cinnamon or finely chopped pear. Tips – Alternatively, savoury pancakes could be made by – Try different flavour combinations like: apple & rhubarb, omitting the sugar and adding ingredients such as grated peach & apricot or mixed berry. Use 2 ½ cups of your vegies of your choice and grated cheese. fruit choice. – For single serve bakes, pour mixture into small ramekins.

20 Barley could be considered a “nutrition powerhouse” of the grain family! Its low in fat, high in fibre, has a low GI and contains B-group vitamins.

21 24 25 For more recipe ideas using McKenize’s range of products, go to www.mckenziesfoods.com.au

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