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Aquaponics

28 Jan

simple Aquaponics

for Aquaponics you just need two containers. In this photo they have used old wine barrels. The man who made these also has used canoes, as Aquaponics can fit in with the aesthetics of your interior. Aquaponics simply are fish whose poop feeds the plants (plants have to be edible) Then the plants clean the water. As with a fish tank you will need a water pump and heater which can be powered by a solar panel. These Aquaponics growing watercress are $595 not including installation. Perfect for a urban kitchen garden and self maintaining. I am going to The Bohemian in Melbourne who Harvest their Fish, herbs and salad leaves from Aquaponics. I will post what I think with some pics.

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My menu 28/1/14

25 Jan

Breakfast
Dehydrated and activated nut fruit Muesli

Portuguese baked eggs with rye toast

Banana bread & seasonal fruit salad

Tuesday Lunch:
Chunky angus pie and a green salad or vego pie
&
Guilt free, grain free Chia and chocolate cake

Wednesday Lunch:
Market fish steam roasted with lemon and oregano and served with a Greek salad
&
Chewy low fat banana nut oatmeal cookies

Thursday Lunch:
Chipotle and peanut chicken wings with celery wedges and coriander yoghurt
&
Healthy Carrot Cake

Friday Lunch:
teriyaki salmon with mushrooms and brown rice
&
English cheeses and Australian beers

rancheros eggs

rancheros eggs

Beets

Crayfish, asparagus, orange and egg noodle salad

7 Aug

Preparation time: 15 minutes
Cooking time: 10 minutes
Total time: 25 minutes

Serves: 2

Cost per person £2.21

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  • Salad Ingredients
  • 70g Egg Noodles

  • 4 pieces of trimmed asparagus

  • 50g of freshwater crayfish tails
  • 1 tbsp of sesame seeds lightly toasted
  • 2 spring onions cut into short lengths diagonally
  • Orange and ginger dressing Ingredients
  • 1 tsp orange juice
  • 1 tsp Mirin
  • 1 tsp light soy sauce
  • A pinch of grated ginger
  • 1 tsp of grapeseed oil
  • ¼ tsp of sesame oil

Directions:

Do your bit for the environment by eating a salad, the American Signal crayfish which is running rife through the UK waterways and is rather tasty. You can if you want replace the crayfish with prawns. Cook the egg noodles in a large pan of lightly salted boiling water for roughly 7 mins adding the asparagus for the last two minutes of cooking. Then refresh in cold water. If using fresh crayfish marinade in a little OJ and salt pepper and a tsp of olive oil, once marinaded for at least 10 mins (try to leave for longer if poss) cook crayfish in a hot pan for roughly 3 mins, taste to test. Put Crayfish, asparagus, noodles in a large bowl and toss together. Add orange and ginger dressing and half of the toasted sesame seeds and toss to evenly cover the salad.(Toast sesame seeds put in to a hot dry frying pan, toss occasionally and when they start popping transfer to a bowl.) Top with spring onions and the sesame seeds to serve. Something you can add if you want is some red chilli to garnish

Tuna fish cakes

5 Aug

Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes

Serves: 4

Cost per person £2.65

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Ingredients:

  • 2 tins of tuna
  • 1 tbsp vegetable oil
  • 2 pinches of salt and pepper
  • 2 tsp roughly chopped garlic
  • 1 tbsp roughly chopped rosemary
  • 1 large red chilli , finely chopped de-seeded if preferred
  • 4 large Maris piper potatoes
  • half a bunch of spring onions roughly chopped
  • 2 tomatoes roughly diced
  • 2 courgettes cut into strips, use a potato peeler to get nice thin strips
  • 1 egg
  • 2 tsp of olive oil
  • 1 tsp lemon juice
  • ½ tsp sugar

Directions:

First boil the potatoes to make mash (just potatoes and seasoning) Whilst the taties are boiling mix the tuna, egg, half the garlic, half the spring onions, rosemary and then mix together with the mash. This is your mix to make the fish cakes, make into patties and dust with flour. Pan fry for about 7-10 minutes turning frequently and covering with a lid if poss. stir fry the courgettes for about a minute then mix with the rest of the spring onion, chilli, tomato, sugar, lemon juice to make a salsa. (use the green bits of the spring onion) Serve with haricot beans mixed with the rest of the garlic and a dash of olive oil. If you like serve with a herb Mayo as I have done, just herbs chopped up and mixed into shop bought Mayo.

Grilled prawns and rocket salad

6 Mar

Preparation time: 5 minutes
Cooking time: 3 minutes
Total time: 8 minutes

Serves: 4

Cost per person: £1.15


Ingredients:

  • 400g tiger prawns
  • 2 tbsp extra-virgin olive oil
  • 100g rocket, washed and with heavy stems removed
  • 2 garlic cloves
  • chopped zest and juice of ½ a lemon
  • Maldon sea salt and freshly ground red or black peppercorns

Directions:

Peel the prawns and run a knife down their backs to pull away any small black threads. Rinse and pat dry. Heat the pan or grill, coating with a little olive oil. Cook the prawns quickly at a high temperature for about 3 minutes until they start to go golden. While they’re cooking, sprinkle them with the garlic, lemon zest, Maldon sea salt and coarsely ground pepper. Line a flat salad bowl with the rocket. The moment the prawns are done, remove from the heat. Add a garlicky-vinaigrette dressing to the rocket, place the prawns on top, sprinkle with lemon juice and coarsely ground black pepper or red peppercorns and serve immediately.

Caramel Salmon

6 Mar

Preparation time: 15 minutes
Cooking time: 25 minutes
Total time: 40 minutes

Serves: 4

Cost per person: £1.98


Ingredients:

  • 1 tbsp vegetable oil
  • 800 g salmon, with skin, cut into large cubes
  • 1 red onion, sliced
  • 3 cloves garlic, sliced
  • 3 tbsp dark soy sauce
  • 115 g brown sugar
  • 3 tbsp fish sauce
  • 1 tbsp lime juice
  • steamed rice
  • wedges of lime
  • Spring onion sliced diagonally
  • Red chilli
  • Fresh coriander

Directions:

Heat the oil in a large frying pan over a high heat. Add the salmon in 2 batches and cook each batch for a couple of minutes until lightly browned. Turn over and cook the other side for 1 minute, then remove from the pan.

Reduce the heat to medium and add a little extra oil to the pan, if needed. Add the onion and garlic and cook for 3 minutes, stirring occasionally. Stir in the soy sauce, sugar and fish sauce.

Return the salmon to the pan and cook for 1 minute, or until the sauce is rich, dark and syrupy. Sprinkle liberally with black pepper and stir through the lime juice.

Serve with steamed rice, with a little sauce drizzled over the top and lime wedges.