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Community Cookbook

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Community Cookbook Cooking, Recovery & Connections Community Cookbook A community-led project and cookbook created by residents of North Melbourne and Flemington. LIT1057_coHealth_Cookbook FA.indd 1 18/5/21 3:48 pm The Cooking Recovery and Connections project has been led by a team of cohealth Health Concierges across North Melbourne and Flemington, February to May 2021. In July 2020 residents were subjected to an enforced ‘hard lockdown’, which removed residents’ autonomy – even around cultural practices and food choices. This project is owned and led by Contents public housing residents to support COVID-19 recovery, it is a community- driven response to support connection and wellbeing, produced by and Okra – Bamya 5 for residents of the nine towers in North Melbourne and Flemington. Prepared by Hajira Soliman Shakshuka 7 Prepared by Mohamed Musa Red Cabbage 9 Acknowledgement Prepared by Emebet Antonyo Himbasha – Eritrean Sweet Bread 11 cohealth acknowledges the ancestors and Prepared by Kedija Ibrahim Traditional Custodians of the land on which Homemade Falafel 13 our offices stand and pays respect to Elders Prepared by Aisha Suliman past and present. This project and community Roasted Pumpkin Soup 15 cookbook was led and produced by residents Prepared by Halima Ahmed on Wurundjeri and Boon Wurrung lands. We Fatteh of Lentils 17 acknowledge the Stolen Generations and Prepared by Jameia Mohamed the historical and ongoing impact of Project team: Community Artwork 19 colonisation on Aboriginal and Torres Furdus Suliman Strait Islander peoples. Nagat Abdalla Sudanese Baklava 21 Prepared by Sara Zakaria We also recognise the resilience, strength Abdiwass Ismail Somali Oat and Meat Soup – Shurbad 23 and pride of Aboriginal and Torres Strait Baeda Abdikadir Prepared by Kelli Willis Islander communities. Aboriginal and Torres Iqra Abdi Strait Islander peoples’ living culture is the Mariam Ibrahim Sudanese Lamb Kofta Meatballs in Curry Sauce 25 Prepared by Awatif Taha oldest continuing culture in the world, and Sri Andriyani Tassam Zel Gebrehwot the land and waterways are a place of Bariis Kalakaris (rice with meat) 27 Danayet Michael repared by Nimo Mohamud age-old ceremonies of celebration, P initiation and renewal. Butter Chicken 29 With thanks to: Prepared by Navneet Yashwant Verma, Ayoub Sudi, Salim Tibs Ethiopian Beef Stir Fry 31 Contributing authors: Hajira Soliman, Prepared by Salih G Ahmed Mohamed Musa, Emebet Antonyo, Kedija Ibrahim, Gajar Hawa - Indian Carrot Pudding 33 Aisha Suliman, Jameia Mohamed, Sara Zakaria, Kelli Willis, Awatif Taja, Prepared by Deepa Gupta Nimo Mohamud, Navneet, Salih G Ahmed, Fateema Ali, Deepa Gupta, Halima Ahmed Koshari 35 Illustrators: Eman Suliman, Hibo Aden, Maeve Peterson, Reyana Eyakem Prepared by Fateema Ali & thanks to: Hayaad Adan, Hadiya Mohammed, Zaid Osman, Asma Osman, Firdos Osman, Aaliyah Mohamed, Maryama Hassan, Khadra Mohamed, Ibrahim, Zayd Badel, Mariam Ahmed, Mohamed Mahmoud, Samar Mahmoud, Ikram Abdella Proudly supported by the cohealth Prevention and Community Partnerships teams. LIT1057_coHealth_Cookbook FA.indd 2-3 18/5/21 3:48 pm We want to celebrate our foods, our creativity, our community resilience and relationships. We have been through a lot together, we believe our futures are stronger and healthier when we connect together, sharing out stories and experiences. “ We lead this project and connect with our neighbours, organisations and services, we facilitate these relationships to make us all stronger. Our resilience is in our creativity, our cultures and our daily ways of working together for a healthy community where we all are safe, connected and able to thrive – our elders, young ones, those growing up and parents, all of us. Furdus Suliman, Nagat Abdalla, Abdiwass Ismail, Baeda Abdikadir, Iqra Abdi, Mariam Ibrahim, Sri Andriyani Tassam, Zel Gebrehwot, Danayet Michael “ Cooking, Recovery & Connections team 3 Cooking, Recovery & Connections - Community Cookbook 4 LIT1057_coHealth_Cookbook FA.indd 4-5 18/5/21 3:48 pm Okra – Bamya Prepared by Hajira Soliman Ingredients: 1/2 kg okra (bamya) 1 tsp salt, or more to taste 2 tbsp olive oil 1 tsp smoked paprika (or substitute regular paprika) 1 onion, minced 1/2 tsp red pepper flakes - if spice 1 tsp minced garlic sensitive, use sparingly or omit 1/4 cup tomato paste 1/4 tsp cayenne, or to taste Directions: Prepare your okra by rinsing it Heat 2 tbsp olive oil in a saute Whisk together 1 1/2 cups hot pieces of okra have softened to clean, then slicing off the top and pan over medium. Add the water, 1/4 cup tomato paste, 1 your liking. We like the okra quite bottom tips of each piece. At this minced onion and saute, stirring tsp salt, 1 tsp paprika, 1/2 tsp red tender and almost falling apart, but point the okra will feel slimy. Don't frequently, for about 10 minutes pepper flakes and 1/4 tsp cayenne. that is a matter of preference. At worry, it will lose that texture as it until softened and starting to Both the red pepper flakes and the end of cooking, your tomato cooks. To speed the process of caramelize. To save time, I usually cayenne add heat; if you are super sauce should have reduced and prepping the okra, I sometimes prep the okra (as outlined above) spice sensitive, omit the pepper thickened. If there is a lot of liquid line up the stem ends against my while the onion is cooking. Just be flakes and start with a pinch of in the pan, remove the lid and turn chef's knife. sure to keep a close eye on the cayenne, then add more to taste up the heat to a high simmer till the onions and don't let them burn. as desired. sauce has reduced (careful, don't Then slice those stem ends off let it burn!). Add more salt or spice 4-5 pieces at once. When the onions are cooked, Pour the tomato liquid evenly over to taste, if desired. add the minced garlic to the pan the top of the okra. Bring to a boil. Turn the okra pieces, realign the and saute for another minute Serve okra hot. Can be eaten it bottom tips with the knife, then till fragrant. Add the okra to the Cover the saute pan with a lid, alone, or serve it over rice, slice off the very bottom tips. By pan and stir. It will feel like a lot of vented at the edge. Reduce heat quinoa or couscous. grouping them this way you can okra at first and the pan will be to a simmer. Let the okra cook for speed through the whole batch crowded, but it will quickly shrink about 20-30 minutes, stirring every and prep them relatively fast. up and soften as it cooks. 5 minutes or so, until the largest 5 Cooking, Recovery & Connections - Community Cookbook 6 LIT1057_coHealth_Cookbook FA.indd 6-7 18/5/21 3:48 pm Shakshuka Prepared by Mohamed Musa Shakshuka is a classic North African and Middle Eastern dish and one that's eaten for breakfast or any meal of the day. It's made from simple, healthy ingredients and is vegetarian. Ingredients: (makes about 4-6 servings) Directions: 1 tbsp olive oil 1 tsp ground cumin Heat olive oil in frying pan over Crack the eggs over the tomato medium heat.Add onion and cook mixture, one in the middle and 5 1 medium onion, diced 1 tsp paprika for about 5 minutes until the onion around the edges of the pan. 2 cloves garlic, minced Chili flakes, to taste begins to soften. Stir in garlic. Cover the pan and simmer for 1 medium red bell pepper, 1 tsp sugar 10-15 minutes, or until the eggs Add red pepper and continue to chopped are cooked. Salt and freshly ground cook for 5-7 minutes over medium 2 cans (14 oz.- 400g each) black pepper heat until softened Garnish with fresh parsley or cilantro diced tomatoes and serve with crusty bread or pita. 6 eggs Stir in tomato paste and diced 2 tbsp (30g) tomato paste Fresh parsley/cilantro for garnish tomatoes and add all the spices and Enjoy! 1 tsp chili powder sugar. Season with salt and pepper and allow to simmer over medium heat for 10-15 minutes until it starts to reduce. Adjust the seasonings according to your tastes, add more chili flakes for a spicier sauce or sugar for a sweeter one. 7 Cooking, Recovery & Connections - Community Cookbook 8 LIT1057_coHealth_Cookbook FA.indd 8-9 18/5/21 3:48 pm A story about Red Cabbage by Emebet Antonyo Red Cabbage “As an Orthodox Christian we have two months of Prepared by Emebet Antonyo fasting as Lent. In the fasting season we abstain from consuming meat, milk, eggs and anything that contains these items, purple or red cabbage is one of the dishes that are great to eat in this time. I enjoy it because it is a quick and easy Preparation time: 5-7 minutes Cook time: 10-15 minutes side dish and tastes delicious, I think it tastes Total: 22 minutes especially well with potatoes and carrots. I think this dish is special because it is perfect for many Ingredients: diets and can be eaten with injera (Ethiopian flat bread) and also with rice. 2 red onions 1 small red cabbage Red Cabbage is an easy, delicious vegetable side 4 garlic cloves (crushed) dish that is healthy and goes with many Ethiopian 1 tablespoon finely chopped ginger vegetarian dishes. Ethiopian cardamom is a wonderful ingredient that makes the red 2 tablespoons olive oil (extra or less, to taste) cabbage taste great!" 1 tablespoon unsalted butter (optional) Directions: 1/2 teaspoon freshly grounded Ethiopian cardamom Thinly slice red onions. Sprinkle the Ethiopian To serve with: Red Cabbage 2 sliced green chillies cardamom, stirring gently, goes with a variety of Ethiopian Cut red cabbage in half from top to add the green chillies.
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