, 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 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 11 cohealth acknowledges the ancestors and Prepared by Kedija Ibrahim Traditional Custodians of the land on which Homemade 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 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 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 ( 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 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 , 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

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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 1 tsp smoked paprika (or substitute regular paprika) 1 onion, minced 1/2 tsp red pepper flakes - if 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 '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 . 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

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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 or any 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 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 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 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 . 6 eggs Stir in tomato paste and diced 2 tbsp (30g) tomato paste Fresh parsley/cilantro for garnish tomatoes and add all the 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.

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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 (Ethiopian flat bread) and also with rice. 2 red onions 1 small red cabbage Red Cabbage is an easy, delicious side 4 garlic cloves (crushed) dish that is healthy and goes with many Ethiopian 1 tablespoon finely chopped ginger vegetarian dishes. Ethiopian 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. traditional vegetarian dishes and 1/2 teaspoon salt bottom, place the cut side on your can be a side dish for meat dishes cutting board then slice it as thinly Serve the dish warm. with rice. as possible. Note to store: place red Thank you! Enjoy your meal! Heat a pan to medium heat, add cabbage in an airtight container olive oil and butter. Once the butter and keep up to three days. Emebet. is melted add the garlic and ginger, wait for one minute and then add To reheat: Reheat gently until the red cabbage and salt. Sauter for warm in microwave, or heat slowly 10 -15 minutes, stirring occasionally, on stove. slowly and gentle, until the cabbage is tender and begins to turn dark red.

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LIT1057_coHealth_Cookbook FA.indd 10-11 18/5/21 3:48 pm Himbasha – Eritrean Sweet Bread Prepared by Kedija Ibrahim

Ingredients: 2 tablespoons of dried yeast ½ cup of sugar 4 cups of plan flour ½ cup oil 1 ½ cup of milk 2 teaspoons of salt 1 cup of water

Directions:

In a small bowl put the yeast, for 5 minutes. Using a blunt sugar, oil, milk and salt together knife make patterns on (traditional wheel pattern is In a large bowl pour the mixed commonly used) ingredients. Slowly add the flour while kneading it with the Preheat oven to 28*, lightly brush ingredients. If mixture is sticking milk on top of dough and bake for to hands add water slowly until roughly 30 minutes or until golden mixture is soft and not sticking to brown hands After cooked to golden brown, Allow dough to rise and let it sit for allow hibasha to cool down 30 – 60 minutes. Make sure dough is covered. Slice and serve, traditionally eaten with or , Grease 9 inch pan or any oven safe pan, spread dough evenly Enjoy!

across the pan. Let dough rest Artist: Reyana Eyakem from Flemington, age 15.

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LIT1057_coHealth_Cookbook FA.indd 12-13 18/5/21 3:49 pm Homemade Falafel Falafel; is a deep-fried ball made from ground chickpeas, fava beans, or both. Falafel is a Prepared by Aisha Suliman traditional Middle Eastern food, falafel commonly served wrapped in a known as Ingredients: Lebanese bread. "Falafel" also frequently refers to 2 cups (400g) dried chickpeas, 1¼ teaspoon Salt a wrapped sandwich that is prepared in this way. don’t use canned 1/4 teaspoon Pepper The falafel balls are topped with salads, pickled 1 small Onion 1 teaspoon Cumin , hot sauce, and drizzled with tahini- 3-5 garlic cloves 1 teaspoon Paprika based . Falafel balls may also be eaten 1/3 bunch Parsley 2 teaspoons baking soda alone as a snack. Falafel is a common food eaten 1/2 bunch Cilantro in the Middle East and is now found all over the Oil for frying 4 tablespoons (30g) Flour/ world as an alternative to meat for vegetarians For serving: pita bread, breadcrumbs or chickpea flour tahini sauce, salad. and a form of street food. for gluten free version

Directions:

Put the chickpeas in a large bowl Heat oil to 360˚F (180˚C). over them by about 2-3 inches of cold water. Let soak overnight, Remove falafel mixture from the then wash and drain. fridge and using wet hands shape into 1-inch balls. Put washed and drained chickpeas into a food processor, Fry the in batches, 4-6 at add garlic cloves, onion, parsley, a time. Until golden brown and cilantro, baking soda and spices. crispy, about 3-4 minutes. Transfer process until smooth but crumbly. to a paper towel.

Transfer to a large bowl, add Serve as is or in a pita bread breadcrumbs and mix until with salad and tahini sauce. combined. Cover and refrigerate for 1 hour.

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LIT1057_coHealth_Cookbook FA.indd 14-15 18/5/21 3:49 pm Roasted Pumpkin Soup Prepared by Halima Ahmed

Ingredients: Directions:

1.5kg edible pumpkin 1 carrot Preheat the oven to 170°C/340°F. Meanwhile, roughly chop the Olive oil 1 stick of celery onion, garlic, carrot and celery. Half the pumpkin and remove the 1 teaspoon dried chilli Half a kilo of tomato seeds (you can keep these for Heat a lug of olive oil over a roasting), then chop into wedges. medium heat in a large saucepan 1 tablespoon coriander seeds 1 litre hot vegetable stock then add the vegetables and 1 large onion Place the pumpkin on two large cook for 15 minutes, or until soft baking trays and drizzle over a 3 cloves garlic and sweet but not coloured. little olive oil. When the squash is ready, add to In a pestle and mortar, grind the the pan with the hot stock. Blend chilli and coriander seeds with a with a stick blender, adding a little pinch of salt until finely ground. more water if you like a thinner consistency. Sprinkle the spices over the pumpkin with some black pepper.

Roast the pumpkin for 1 hour, or until soft and slightly caramalised at the edges.

“Great to eat for or dinner, with bread or injera!” Enjoy!

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LIT1057_coHealth_Cookbook FA.indd 16-17 18/5/21 3:49 pm Fatteh of Lentils Prepared by Jameia Mohamed

Ingredients:

1 cup of lentils (washed) Small onion Small potatoes Salt to taste Carrots Small spoon of mixed spices Tomatoes Garlic Coriander Three tablespoons of oil Ground cumin

Note: Choose the vegetables you want to include (for example: capsicum, carrots, potato) and the quantity depending how many people you would like to feed. You can make a lot of this recipe or a small amount, it’s up to you!

Directions:

Fry the onion in the oil, add the In a small bowl, put the cumin and turn it until becomes tablespoons of oil and garlic, golden. then add it to the lentils.

Add the washed lentils, stir well Cut the bread in a serving bowl, and add water, carrots, potatoes then pour the lentils over it, enjoy! and tomatoes, leave to cook together.

After 25 minutes add salt and the mixed spices, then mix together with lentils.

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LIT1057_coHealth_Cookbook FA.indd 18-19 18/5/21 3:49 pm Community Artwork

Previous Page Top: Maeve Peterson. Bottom Left: Luqman (Hawa). Bottom Right: Asma Osman.

This Page Top: Ibrahim Lul.

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LIT1057_coHealth_Cookbook FA.indd 20-21 18/5/21 3:49 pm Sudanese Baklava Prepared by Sara Zakaria

Ingredients: Filo pastry (1 box, approximately Pure Butter (250 grams) 30 sheets. This will make roughly 40 pieces of Baklava) 2 cups of sugar Fine Desiccated (1 packet) A little bit of lemon (to taste) (optional)

Directions:

Syrup: Combine two cups of Baklava: Preheat the sugar and lemon to make your oven to 160*C syrup. Place the sugar and water in a pan on high heat, stir gently Put the filo pastry on a tray until the water is dissolved. Boil and layer with ghee or butter. until clear and remove from Add coconut (or peanuts) on top stove. Add lemon juice (to taste) of the pastry and roll it, next cut and bring back to boil. Take the into pieces. mixture off heat and leave to cool. Place in the oven for 20 minutes, until the colour is gold. When it is golden and ready, add the cold syrup to the baklava as soon as it comes out of the oven. Enjoy eating your delicious sweet!

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LIT1057_coHealth_Cookbook FA.indd 22-23 18/5/21 3:49 pm Somali Oat and Meat Soup – Shurbad Prepared by Kelli Willis

Ingredients: Directions:

450 g Lamb or goat curry pieces 1 cup oats Bring meat to the boil using Remove the bone from the 4 litres Water 3 tbsp Canola or vegetable oil 4 litres of water. meat pieces and discard. ¼ cup Short grain rice 1/2 Onion Add rice, barley, vegeta, In a pan, fry the onion. Add (Calrose rice) tomatoes, garlic and dried the xawaash, black pepper 1 tbsp Xawaash lemons. Cook on medium heat and turmeric. ¼ cup Pearl barley (see recipe below) for 1 ½ hours. 3 dried lemons 1/4 tsp Ground black pepper Add spices mix to soup. Add oats and cook for another Add vinegar and mix well. 2 tbsp Vegeta 1/4 tsp Turmeric powder 30 minutes. Stir to make sure oats This soup can be blended 3 Tomatoes 2 Tbsp White vinegar don’t stick to bottom of pot. for a smoother texture. 3 Garlic cloves

Xawaash Somali Spice: 1/2 cup Cumin seeds “This particular soup is of Somali origin. It is usually 1/2 cup Coriander seeds eaten during . This soup signifies the 2 tbsp Black peppercorns month of fasting, the gathering of families and 1 tbsp Cinnamon bark friends and the sharing of food between neighbours during the holy month. I have made and shared 1 tbsp Cardamom pods this soup with so many people over the years who 1 tsp Cloves (whole) absolutely love it. I have shared it with ones I have 2 tbsp Turmeric powder lost and ones that have left. As the soup is warm, Heat whole spices in a dry pan on medium heat until toasted. the idea of it gives me the same feeling. Blend together until it is powder Making food for family and friends is something form. Add turmeric and mix well. I love to do and how I express my love and Store in airtight glass jar. gratitude. I hope by sharing this recipe, it will give others the same feelings and joy as it has for me."

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LIT1057_coHealth_Cookbook FA.indd 24-25 18/5/21 3:49 pm “I enjoy this recipe because we all Sudanese Lamb Kofta come together as cousins and make a lamb meat ball kofta. Everyone likes to make them different shapes Meatballs in Curry Sauce and this is a sign to know which Prepared by Awatif Taha one is theirs. We learn from our Grandmas how to make fresh sauce. Ingredients: I like to go to the farm and pick fresh Juice and finely grated zest of 1 ¼ cup coriander leaves, chopped, vegetables especially tomatoes. lemon plus extra leaves to garnish At home and we blend everything ¼ cup (60 ml) olive oil ¼ cup mint leaves, chopped together add it to the meat balls 1 white onion, thinly sliced 1/3 cup (100g) korma curry paste with other spices. I really miss my 500g lean lamb mince 1 tablespoon finely chopped country, my family, my childhood life ginger 1 brown onion, coarsely grated and all my memories. 400g can chopped tomatoes 2 garlic cloves, crushed 400ml coconut milk 1/3 cup (25g) fresh white Why the Lamb Sudanese Kofta is breadcrumbs 1 cinnamon quill special to me because it reminds me of my Grandma’s village. When I was Directions: 10 years old I travelled with my dad by the train to visit my Mum’s and In a bowl whisk lemon juice with add the meatballs and fry, stirring 1 tablespoon oil. Add the sliced for one minute. Stir in tomato, Dad’s family in a village. They have onion and set aside. coconut milk and cinnamon until a really big farm near the Nile river. combined. Season and bring to They plant a lot of vegetables and Place mince, grated onion, garlic, the boil, then reduce heat and zest, breadcrumbs and herbs in a simmer gently for 3 minutes. Return fruit. They also have a lot of animals bowl. Season and mix to combine. meatballs to the pan and cook like goats, lamb, donkey and Rinse your hands under cold water for a further 10 minutes or until and, without drying them, use your cooked through and the sauce horses. I like to go there and spend hands to share the mixture into 16 is reduced a lot of time with my Cousins. I like to small balls. Add the cucumber to the white cook with my Grandma her favourite Place a deep non-stick frypan onion mixture, mix to combine dish Lamb Kofta. She taught us a over medium heat. Add 1 and season. tablespoon oil and when hot, lot of things. I will never forget her amazing Kofta.”

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LIT1057_coHealth_Cookbook FA.indd 26-27 18/5/21 3:49 pm Bariis Kalakaris (rice with meat) Prepared by Nimo Mohamud

Ingredients: Directions: (Rice)

1kg lamb meat Rice: Wash rice war water (3 times), Meat: In a medium size pot “This rice dish is for soak rice in cold water for 30 minutes, add the oil and 1kg of meat 2 onions, sliced then drain. (chopped), ½ cup of water, those days when 5 cloves garlic, chopped turmeric, vegetable stock, garlic, we want a meal Heat ½ cup oil and oinions in a wide, 2 cinnamon sticks fresh coriander, cumin and black that is easy, quick deep pot over medium-high heat, pepper. Cook with medium heat 8 cardamom pods stirring frequently, until softened, for 5 until the meat becomes red for and delicious. It’s a 1 tablespoon cumin seeds minutes. Add garlic, cinnamon sticks, 15 minutes, while stirring. Add traditional rice dish cardamom, cloves and cumin seeds, oinion on the top with low heat 1 teaspoon turmeric powder from Somali . and cook stirring for 2 minutes. for 5 minutes. Fresh coriander (1/2 bunch) For many centuries the Add soaked rice, vegetable powder Decoration: In a fry pan add 1 tablespoon coriander seed Somali people cook stock and chicken stock and stir. Add canola oil, frozen vegetables, 1 tablespoon vegetable hot water and brinf to boil, then cover and sauté for 2 minutes, then the rice in this way. powder stock and cook on low heat for 20 minutes. add ½ cup water and salt. When Turn off heat and steam for 7 more the water is finished add the red I love that cooking 4 cups chicken stock minutes. Sprinkle topping over rice (red onion (round sliced) and dry gives me a chance to 1/2 cup canola oil or yellow food color) in one corner. sultana and cover for 2 minutes. Transfer to serving be creative and I enjoy 6 cups basmati rice platter, using chopping, stirring 12 cups water a large spoon to pile rice in and tasting to make For the topping: a heap onto a something special. This platter, sprinkle ¼ teaspoon red food color or ¼ rice has a great flavour topping over teaspoon yellow food color rice and serve. and aroma and I think Decoration: it is very delicious!” 2 tablespoons canola oil 2 red onions (round sliced) 150g dry sultanas 1 cup frozen mixed vegetables 1/2 teaspoon salt

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LIT1057_coHealth_Cookbook FA.indd 28-29 18/5/21 3:49 pm Butter Chicken Prepared by Navneet

Ingredients: Directions:

Boneless chicken (500 grams), For gravy: Mixture of red chilli powder, cut into small pieces lemon juice and salt into chicken Butter, 2 tablespoons pieces and put aside for 1 hour Lemon juice, 1 tablespoon Green cardamom, 2 in refrigerator. Red chilli powder, 1 tablespoon , 2 Mix yogurt, ginger and garlic Salt (according to taste) Black pepper corns, 2-3 paste and, red chilli, masala, Butter, 2 tablespoons salt, oil and chicken (from step Cinnamon 1 inch piece 1) and put in refrigerator for For chicken marinade: Ginger and garlic paste, ½ three hours. Yogurt, ½ cup tablespoon Preheat oven to 200*c Ginger and garlic paste, 3 Tomato puree, ½ cup String the chicken pieces tablespoons Red chilli powder, ½ teaspoon onto skewers and cook in the Salt (according to taste) Sugar, 1 tablespoon preheated oven for 10 to 12 Red chilli powder, ½ tablespoon Kasoori Methi, ½ teaspoon minutes or until almost done Mustard oil, 2 tablespoon Fresh cream, ½ cup Baste with the butter and cook for another two Salt to taste minutes. Bring the mixture Remove and set aside. to a boil, reduce the heat and simmer for 10 minutes. Add the sugar or To make the gravy, heat the butter and powdered kasoori methi. “I love butter chicken because there is a very in a non stick pan. Add the green beautiful story behind this. When I was a child my , cloves, peppercorn and Add the cooked tandoori chicken Mother cooked butter chicken for my big family and cinnamon. pieces, simmer for 5 minutes and add the fresh cream. everyone enjoyed it very much. She taught me this Sauté for 2 minutes, add the ginger recipe. I love this because it’s my family favourite and garlic paste and sauté for two Serve hot with rice, bread, naan or more minutes. Add the tomato puree, , enjoy! dish and I am very far from them, whenever I miss red chilli powder, salt and half a cup them I cook butter chicken.” of water.

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LIT1057_coHealth_Cookbook FA.indd 30-31 18/5/21 3:49 pm Tibs Ethiopian Beef Stir Fry Prepared by Salih G Ahmed

Preparation time: 15 minutes Cooking time: 20 minutes Spiced Lamb ; made with tender, boneless leg Ingredients: of lamb, this quick-cooking staple of Ethiopian home

1 large red onion, about two 1/2 teaspoon ground ginger cooking is called tibs and is flavoured with sauce, a cups, sliced thin kicky blend of berbere spices. 1/4 teaspoon cumin 1/4 cup ghee spiced butter 1/4 teaspoon ground clove 2 pounds venison, lamb or beef, 1 teaspoon black pepper cut into bit sized pieces 3 to 4 garlic cloves, sliced thinly 2 tablespoons berbere/hot Chile 2 cups whole peeled tomatoes, 1 teaspoon ground fenugreek broken into bits 1/2 teaspoon cardamom 1 to 4 green chillies (optional)

Directions: Chop the onions and cook them Cover with beef stock and simmer until golden, about 10-15 minutes, partially covered for about 35 over medium high. minutes, or until the lamb is tender (if you’d like a less soupy texture Meanwhile, grate the ginger and simmer uncovered). add with fresh garlic to the pan and cook a few more minutes. Season with salt and pepper.

Add berbere and the meat and Serve with injera, or other cook until brown. flatbread, or rice or couscous.

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LIT1057_coHealth_Cookbook FA.indd 32-33 18/5/21 3:49 pm Gajar Hawa - Indian Carrot Pudding Prepared by Deepa Gupta

Ingredients: Directions:

Grated Carrots 1kg Put grated carrots in a large pan. Add pure oil called ‘Desi Ghee’ in Full cream Milk 1kg Indian language. (easily available). Desi Ghee 1Tablespoon Let the mixture simmer for few Sugar 1 Cup minutes such that carrots become moist and soften. Chopped dates 1cup Add chopped dates. Stir the mixture Almond slivered 100gms at short intervals so it doesn’t stick to Cashews Chopped 100gms bottom of pan.

Green cardamom with shell After 10 minutes add milk. Let carrots semipowder 10pcs boil in milk, stirring it off and on until Raisins 50gms carrot and milk become mixed like a semi paste.

Add almonds, cashews and cardamom. Mix well. Add raisins.

Stir on low heat for 10minutes.

Pudding is ready to eat. Can be eaten piping hot or let it cool to room temperature. Healthy & Tasty. Serve in small transparent bowls. A favourite for the cold season!

India. Most popular sweet dish of North A winter favourite!

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LIT1057_coHealth_Cookbook FA.indd 34-35 18/5/21 3:49 pm Directions:

Crispy onion topping: them as they need to finish cooking Koshari with the rice). Prepared by Fateema Ali Sprinkle the onion rings with salt, then toss them in the flour to coat. Now, for the rice. Drain the rice Shake off excess flour. from its soaking water. Combine the par-cooked lentils and the rice in “Koshari (also spelled, Kushari) is In a large skillet, heat the cooking the saucepan over medium-high the of my birthplace, oil over medium-high heat, cook heat with 1 tbsp , salt, the onion rings, stirring often, until Egypt. By far one of my favourite pepper, and coriander. Cook for 3 they turn a nice caramelized brown. minutes, stirring regularly. Add warm things to eat - ever! No matter how Onions must be crispy, but not water to cover the rice and lentil far I've travelled, I will always burned (15-20 minutes). mixture by about 1 ½ inches (you'll probably use about 3 cups of water crave a humble bowl of koshari, Make the Tomato Sauce: here). Bring to a boil; the water as served in the streets of Egypt.” In a saucepan, heat 1 tbsp cooking should reduce a bit. Now cover oil. Add the grated onion, cook on and cook until all the liquid has medium-high until the onion turns a been absorbed and both the rice translucent gold (do not brown). and lentils are well cooked through Ingredients: Now add the garlic, coriander, and (about 20 minutes). Keep covered red pepper flakes, if using, and and undisturbed for 5 minutes or so. Crispy Onion Topping: Koshari: saute briefly until fragrant (30-45 Now make the . While the seconds more). 1 large onion, sliced into thin rings 1 ½ cup brown lentils, picked rice and lentils are cooking, make over and well-rinsed Salt (to taste) Stir in tomato sauce and pinch of the pasta according to package 1 ½ cup medium-grain rice, salt. Bring to a simmer and cook until instructions by adding the elbow 1/3 cup all-purpose flour rinsed,put in water for 15 minutes, the sauce thickens (15 minutes or so). pasta to boiling water with a dash 1/2 cup cooking oil For drained of salt and a little oil. Cook until the Tomato Sauce Stir in the distilled white vinegar, and pasta is al dente. Drain. 1/2 tsp each salt and pepper turn the heat to low. Cover and Cooking oil 1/2 tsp coriander keep warm until ready to serve. Cover the chickpeas and 1 small onion, grated warm in the microwave briefly 2 cups elbow pasta Make the Koshari: before serving. 4 garlic cloves, minced Cooking oil Cook the lentils. Bring lentils and 4 Put it all together! 1 tsp ground coriander Water cups of water to a boil in a medium 1/2 -1 tsp crushed red pepper pot or saucepan over high heat. To serve, fluff the rice and lentils 1 15-oz can chickpeas, rinsed, flakes (optional) Reduce the heat to low and cook with a fork and transfer to a serving drained and warmed until lentils are just tender (15-17 platter. Top with the elbow pasta 1 can 28-oz tomato sauce minutes). Drain from water and and ½ of the tomato sauce, then Salt and pepper season with a little salt. (Note: when the chickpeas, and finally ½ of the crispy onions for garnish. Serve, 1-2 tbsp distilled white vinegar the lentils are ready, they should not be fully cooked. They should be only passing the remaining sauce and par-cooked and still have a bite to crispy onions separately.

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LIT1057_coHealth_Cookbook FA.indd 36-37 18/5/21 3:49 pm Dear reader, Thank you for reading. We are proud of the creativity and resilience that our communities respond to challenges with, it has been our goal to celebrate examples of this in our community cookbook. This project is special to us because we have strengthened as a team, learnt new skills and interacted with different nationalities and ideas. This community cookbook belongs to all residents of North Melbourne and Flemington and wouldn’t be possible without our work together and our support of each other. We are excited to own and produce this work and to support our communities’ health, wellbeing and recovery into the future, thank you for being a part of this project with us.

Furdus Suliman, Nagat Abdalla, Abdiwass Ismail, Baeda Abdikadir, Iqra Abdi, Mariam Ibrahim, Sri Andriyani Tassam, Zel Gebrehwot, Danayet Michael

Cooking, Recovery & Connections team

Proudly supported by the cohealth Prevention and Community Partnerships teams. Printed/published 2021. 37 Cooking, Recovery & Connections - Community Cookbook

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