Healthy recipes

megzee's picture
megzee started the topic in Friday, 11 Dec 2020 at 3:55pm

Surfers have always had an solid affiliation with good healthy food and a balanced diet.
When I moved out of home at 17, a mate and I got a flat down the road from the Bamboo Flute which was a Hare Krishna restaurant on Point Danger back then and Wednesday nights they would throw on a free feed. It really was great vegetarian food. Later it was taken over by the Wood sisters, and they had the best tucker on the southern end of the Goldy. As I was in the last year of my apprenticeship and saving for my first Indo trip, I got a job dishwashing 4 nights a week which included a free meal. My love of good healthy food was entrenched from that time on. 5 nights out of 6 MP could be found tucking in to his favorite flute dish.
I brought my kids up on good tucker and the old breaky favorite of Avo and poached eggs on wholegrain toast was always a plate licker.......Followed by the lamb roast and veggies on slow cook under the barby hood, which would be ready to serve after the late arvo surf. Not to mention the camp oven or fresh fish feeds in the NW many, many years ago.
As a close second to the veggie garden thread, it would be great to hear and see what delicious healthy recipes and meals hit your table.....
Tonight, I'm knocking up my world famous mackerel patties......

megzee's picture
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megzee Friday, 11 Dec 2020 at 4:00pm

Mac patties
Fresh slab of steamed Mackerel.
Chopped onion, garlic, chilli, chives..
2 fresh eggs
Steamed rice
Grated carrot
Bread crumbs
Steamed potatoes...
Add and mash complete mix
Hand roll in bread crumbs...and flatten......6 man size patties
Let sit in the fridge for an hour...
Shallow fry in olive oil..
Not bad cold on a Saturday morning either.....

Pops's picture
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Pops Friday, 11 Dec 2020 at 4:28pm

Sounds bloody good Megzee
chinese style steamed fish (chili, garlic, soy, ginger etc) is my go-to for something healthy and satisfying.
Simple recipe, you'll find heaps of versions on the internet...
Add some brown rice and steamed asian veg and you've got a feast.

Another good one is vietnamese-style rice paper rolls.
chicken or firm tofu (or lean beef, or even fish... or roo, anything goes) marinated however you like (lemongrass is good), crunchy veg (carrots, snowpeas, cucumber etc), avo, mango, leafy greens, mint, coriander, vermicelli and/or rice noodles.
Grille the meat, cut the relevant stuff into strips, wet your rice paper, chuck in whatever seems good, wrap it up and throw in your gob. Good stuff. For a good dipping sauce, mix up some hoisin, sriracha, soy, peanut butter, lemon and a touch of brown suger, heat it up on the stove (or even the microwave) and mix it up... taste and adjust.

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megzee Friday, 11 Dec 2020 at 4:35pm

Beautiful Pops.......just drooled on my lap....
First entry in my Swellnet new Recipe book....
Got Rice paper handy so now I know Saturday night's feed
Cheers

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Pops Friday, 11 Dec 2020 at 4:41pm

Yeah, my stomach's rumbling just from typing that.
Word of caution - the rice paper's pretty finicky and tends to split if you leave it too long between wetting it and wrapping it... some brands hold together better than others too (can't remember the name of the one I normally use unfortunately).

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megzee Friday, 11 Dec 2020 at 4:50pm

I'm in Vietnam at the moment Pops so they have got some pretty good fresh Rice paper at the local market here mate......just no Roo...

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Pops Friday, 11 Dec 2020 at 4:55pm

I'll bet... guess I'm just telling you what you already know!

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megzee Friday, 11 Dec 2020 at 5:15pm

Actually Pops, Westerners are a bit more precise with their preparation style....and presentation...
Vietnamese dishes can be a bit.....how you say......same same but different....
Every year on deceased ancestors anniversaries, they have these big family gatherings and the traditional soup is as follows...
Steamed Rice
Neatly cubed fresh duck liver and kidney..........
Inner core of banana tree trunk, shaved and soaked to create gluttonous textured liquid...
Combined and served in a Luke warm dish watery broth......
Usually served around in the morning with copious amounts of warm beer and a large chunks of ice...
Bet your stomach is not rumbling now mate...

Patrick's picture
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Patrick Friday, 11 Dec 2020 at 6:59pm

Spuds in coconut oil and whole grain mustard.

Level = piss easy.

Chop spuds and roast in coconut oil and wholegrain mustard.

Ta da!

(Great topic megzee, good one).

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megzee Friday, 11 Dec 2020 at 7:41pm

Beauty Thanks Patrick...
There's Sunday nights din din......
Deep or shallow fried mate?

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megzee Friday, 11 Dec 2020 at 8:11pm

Sorry Patrick....Roasted......
So smear the spuds in Coconut oil and mustard and roast em in the oven?

fitzroy-21's picture
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fitzroy-21 Friday, 11 Dec 2020 at 8:14pm

Great topic megzee, I get the feeling it will be a good one like the vegie thread.

Mine's questionable on the "healthy" topic, but was an old favourite on just about every voyage we ever did. My custom was to leave port cooking a traditional lamb roast with all the normal trimmings. Would always get a decent sized leg of lamb or two and the leftovers were used for a curry the following evening.

Lamb (obviously)
Onion
Garlic
Tandoori paste
Garam masala
Lime leaves/lime rind/lime juice
Chillies
Coconut milk/cream
Chopped tomatoes
Stock/water
Mango chutney
Sultanas

Serve with rice, snow peas, and poppadom's!

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fitzroy-21 Friday, 11 Dec 2020 at 8:31pm

Contrary to popular belief, we didn't eat fish that much when we were at sea. After dealing with them all day, generally the last thing you wanted to do was sit down and eat it too! But, we would eat it probably around once a week and couldn't get any fresher!
You need inspiration once in a while from the standard fish dishes and I love curries but can't be assed with making a paste from scratch, but this one was pretty easy and delish!

Fish cut into chunks
Onion
Garlic
Red capsicum
Paprika
Ground cumin
Ground coriander
Ginger
Chillies
Fresh or dried curry leaves
Cherry tomatoes
Tomato paste/puree
Coconut milk/cream
Lime juice and grated rind
Orange juice

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Patrick Friday, 11 Dec 2020 at 8:41pm

megzee, yep, roasted. Turn on oven to 200 or so. Scoop a few heaps of coconut oil into oven dish/tray and place in oven so it melts (if you're up north it will already be in liquid state so just pour it in).

When it's melted add a few scoops of grain mustard, swish it all around, throw in chopped spuds, smear 'em around so plenty of coconut and mustard on each one and roast away. Boil spuds first before chopping if you like, it gives the middles a fluffier texture.

Roast till they're all crispy. That coconut mustard crispy flavour is great.

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megzee Friday, 11 Dec 2020 at 8:40pm

Ahhhh ....a fellow seaman....
you have thrown the Indian flavors in already....well done, and pretty healthy for those alone....
I'm in the offshore game as well and the best catering crew i have come across are the Indian boys [ followed closely by the Indonesian lads ] who can magically turn mutton into mouth watering lamb...plus some of their side veggie dishes are taste sensations......
Geez, I can see the Coffee Table book "100 great Swellnet Recipes"

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megzee Friday, 11 Dec 2020 at 8:44pm

Cheers Patrick.....If I wasn't well into concocting my Mackerel patties, that would be tonight's gem....
bloody lovely.....

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megzee Friday, 11 Dec 2020 at 8:46pm

F21.....are you a professional chef by any chance?

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fitzroy-21 Friday, 11 Dec 2020 at 8:50pm

Hahahaa, very far from it megzee. I can butcher (ruin) a meal as good as anyone.
Just a love of good food and learning from good cooks.

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megzee Friday, 11 Dec 2020 at 9:02pm

Phewwww.....I was almost embarrassed by my original bachelor mash pattie recipe...
Now I can stand tall....in the galley

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fitzroy-21 Friday, 11 Dec 2020 at 9:28pm

Nice one too Patrick. I'll definitely try that one. Sometimes I struggle getting crispy soft fluffy roast spuds!

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megzee Thursday, 8 Jul 2021 at 3:59pm

Watched a Teahpoo movie a while ago and the boys were knocking up a traditional dish with tuna and coconut milk etc...
anyone got the recipe...?
Large fresh tuna just landed on my doorstep [ local fisho owed me for a job i did ]

freeride76's picture
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freeride76 Thursday, 8 Jul 2021 at 6:02pm

papa used to make it fresh whenI was there with fresh squeezed coconut milk, (he'd sieve the milk from grated coconut meat).

Tuna,
lime juice
red onion,
cucumber.
salt and pepper.

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megzee Thursday, 8 Jul 2021 at 6:08pm

Cheers FR...
Just landed home with a couple of fresh tree plucked coconuts and my wife is expert at the milking/grating caper....Also recall the sieving process....
All other items in hand.......delish.....

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freeride76 Thursday, 8 Jul 2021 at 6:20pm

easy peasey.

let us know how you go.

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megzee Thursday, 8 Jul 2021 at 6:35pm

For sure mate.....Now teaching my wife the fine art....

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megzee Thursday, 8 Jul 2021 at 7:56pm

https://ibb.co/RbT4hLf
https://ibb.co/hY5LLxh
Here ya go Freeride.....prepped and ready to go.....Thanks for the recipe mate.....the coconut milking is weirdly satisfying...
Plus secret slab piicy in my part of the world, that to my knowledge has not been surfed....

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tubeshooter Thursday, 8 Jul 2021 at 8:01pm

"Large fresh tuna just landed on my doorstep" ..I was gonna say you must live bloody close to the water until you clarified it was for services rendered.
I've never had tuna done that way , out of curiosity , what sort/size did you score megzee .?

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megzee Thursday, 8 Jul 2021 at 8:10pm

Smallish yellow fin Tubey. 10 or 12kg.......But I reckon the best size and filled the freezer.....after filleting and bagging
Knocked up a few choice slices with soy and wasabi for lunch.....Yum tummberty tum

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megzee Thursday, 8 Jul 2021 at 8:17pm

Sorry to the fisho's out there...
when I said "large," I didn't mean 200 kg Japanese market large...
I meant......wife and man Kelvinator fridge "large"
It was This big..........

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tubeshooter Thursday, 8 Jul 2021 at 8:53pm

Haha nice megzee.
I agree on the size thing , I wasn't actually thinking old mate fisho needed a forklift to deliver it though .
Yellow fin is awesome. The colour looks nice. Bon appetit

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megzee Thursday, 8 Jul 2021 at 10:38pm

Tubeshooter,
If there is one parting wisdom I can portray to you and fellow swelltorians......
Try the Freeride/tuna Tahitian recipe.....
Just consumed a kilo of the mix and now ready for a " honey roll over and lettuce on top".........

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freeride76 Friday, 9 Jul 2021 at 6:11am

hahahahah, sounds good.

not my recipe though.

stayed with Papa and Ginette at Teahupoo and it's theirs. I think every Tahitian family would have a slightly different take.

few Hinano tallies, some fresh poisson cru after getting barreled at Chopes is living the good life.

eat-your-vegies's picture
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eat-your-vegies Friday, 9 Jul 2021 at 12:07pm

Hey megz
That should be wave of the day

Can you pm me the lat and long :)

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megzee Friday, 9 Jul 2021 at 12:29pm

Latitude from 9.17682 to 22.82333 and longitude from 103.02301 to 109.32094.
Somewhere in between E-Y-V

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eat-your-vegies Friday, 9 Jul 2021 at 12:38pm

Cheers megz
Just loading the softboard wax side up on the roof racks now.

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megzee Friday, 9 Jul 2021 at 12:44pm

In the spirit of celebration........don't forget your boogie board mate.

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Constance B Gibson Wednesday, 29 Sep 2021 at 6:34pm
zenagain's picture
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zenagain Wednesday, 29 Sep 2021 at 6:47pm

Questo sembra delizioso.

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truebluebasher Sunday, 20 Feb 2022 at 2:23am

Clearing out the Pantry...Use by 2013...that was a can of Olive Spray..
This is not unusual as the Pantry had loads of Pre War Spice & Essence...
But why?
Turns out many had no use by dates...Brands like Queen / Hoyts (Packets)
Question is...how to know if they're safe?
There are many sites but each dance around this or only go part of the way.
eg: Longest list had less than half the plant types & gave equal generic use by dates (Huh!)
Others were into recycle & others were good with cooking & storage tips or spirits
Never really knew wot to expect > Thinking like calorie counter or side of a cereal box?
tbb pressed on & got enough data from a dozen sites to get a good solid foodie guide.
Best to thank & credit each & every site evenly...sounds fair as tbb was new to this!

Note: What you read here is averaged out from all sites to reach a reliable consensus.
You could say it examples from least > longest use by dates of Health / Industry standards
Arrived at a point where another 10-20 sites wouldn't upset the data displayed here.
..................................................................................................................................................................................

Pantry Plant life expiry chart is dedicated to swellnet foodies.

Firstly! There are some age old simple golden rules
Same rules apply to these 'natural products'
Priority Rules : No refrigeration (Clumping / Crystallization) / Minimum Air time + lid tightly closed.
(Refrigeration Exceptions) Red Peppers (Saves colour!) + Seeds (Oils) Prevents mould - going rancid.
Essential Storage : Glass or Ceramic in Cool / Dry / Dark places (Avoid absorbing Plastic under lights)
Stainless steel is fine but conductive near heat...( Avoid metal container/s near Cooking )

Warning! Supplies / Storage / Correct Temp are advised as many do get sick and some die!
https://www.healthline.com/health-news/food-contaminated-spices-found-am...
https://www.npr.org/sections/thesalt/2013/08/28/216550862/your-kitchen-s...
Secondary Warnings for Use.
One can mark dates on own goods if need be!
Note many Condiments come with own grinder / Use the lid. (tbb lost a lot like this!)
Where possible use a spoon instead of sprinkling near steam or Heat.
One can add spice first or onto palm of hand to avoid the steam fouling goods!
Moisture can cake spices & harbour Mould (Recall Tight lids for fridge / no steam)
This is also the quickest way to spoil goods.

Shake, Crush & or Sniff for potency > No Odour = neutral or void of use or recycle goods. (See Next)
Avoid overdosing on low potency soiled goods > Likely a mild headache or increased bacteria risk.
Bacteria risk is by heated / moist Air temp changes over time with lids off & Fridge / pantry mix up!

Reinvigorate > Revamp > Recycle.
Ground Spices > In Pan on Low-Med > Stir Wooden Spoon to enliven fragrance > Cool & restore.
Spices > Fry double Old Spice in Oil prior to cooking > then add ingredients (As you would with Onion!)
Spice Potpourri > Use as Fragrance or insect repellent against Mozzies & creepy crawlies.
Fungicide or cleaning agent / Carpets / Scented Drawers / Fridge / Laundry sachets or health ointments

*These goods can improve with Age

Spirits *Vinegar (Infinite) > Cooking Wine 1-2 years

Essence / Extracts (Warning : Check on Blended Vape Flavours > re others)
*Vanilla Extract (Infinite) Almond / Peppermint / Lemon / Orange (3-4 yrs) Others 6-12 mths)
Citrus blends need strict minimum air time practice to avoid bacteria.

Syrups - *Honey + * Maple + *Soy + *Corn (All Infinite if unopened) Molasses 10 years

Sauces / Jams / Preserves (Pickles) 1-3 years

Oils - Olive - Sesame 1-3 years

Minerals *Salt (Infinite)

Spices (Whole) 3-6 years > slowly degrade + (Ground) 1-3 years (re: Above shake / crush / sniff)
Sturdy Peppers being the longest survivor here!

Herbs / Leaves / Flowers (Includes Tea) 1-4 years
GM medi crops are breeding out Mould Species for better or worse

Dried Fruits - 3 mths (open) > 6mths (Pantry) -2 yrs (Fridge) > Infinite (Freezer!)

Seeds 2-4 years > Optimum Infinite (Pretty sure World Seed Bank is fine)
Smaller Poppy/Sesame Seeds last 2 years > Note seeds are also susceptible to Mould

Grains - Oats > Wheat > Rice (3 >10 years) > Popcorn (Infinite?)

Legumes - Beans / Lentils Dried - (Infinite) Ground Coffee 10 years

Barks 2-3 years

Roots (Whole / Portions) 3 years > Ground Sugar (Infinite)

Processed - Pasta / Noodles / Cereals 1-3 years
Canned Tuna + Fruit - 5 years + Dark / Cooking Chocolate 2 years

Synthetics > Food Colouring (Several Years)
Powders - Jelly (Infinite) + Milk 10 years

Happy to share...enjoy yer meal.

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tubeshooter Sunday, 20 Feb 2022 at 9:02pm

Classic TBB.

seeds's picture
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seeds Sunday, 20 Feb 2022 at 10:22pm

Thanks for nothing TBB

Seeds 2-4 years > Optimum Infinite (Pretty sure World Seed Bank is fine)
Smaller Poppy/Sesame Seeds last 2 years > Note seeds are also susceptible to Mould

I’ve been to the doctor. It’s all good now.

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seeds Tuesday, 22 Feb 2022 at 12:42pm

Seeds’ Smokey Fruity Hot Sauce

- smoke a shit tonne of habanero chillies ( I dehydrate them for storage and use later)
- roast one large brown onion in skin until slightly caramelised
- roast whole head of garlic wrapped in alfoil until cooked and soft but not too browned(the cloves inside not skin)
- roast whole punnet of ripest richest cherry tomatoes you can find until they look like your sack after a 2 hour winter surf but still have moisture
- put 12 chillies and all peeled ingredients in a blender
- add 2 tablespoon of vinegar (malt/apple cider)
-add 2 teaspoons of sugar(to balance)

Wiz the shit out of it.
Taste for balance to your liking

- squeeze in juice of half a lime

Wiz
Taste and possibly add more lime

Funnel into sterilised bottle through a sieve with a spoon. Makes about one small Worcestershire size bottle worth

Let your tastebuds sing
Gets better with age