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Authors: Sarah Wilson
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here ) This recipe uses white-fleshed offcuts.
WHAT TINNED TUNA IS BEST?
Most canned tuna is caught using FADS, destructive and unethical nets and trawling equipment. Always opt for pole and line varieties – this style of fishing is more
selective, meaning it can avoid unsustainable species, such as bigeye and yellowfin. Most of the big tinned tuna brands are gradually swapping to this approach. It will say ‘pole and
line’ on the can and you’ll find they’re the same price as regular tuna. I’ve supported this cause for a few years and you can find more on my blog,
sarahwilson.com.au.
LET’S TRY THIS
BUY OUT-OF-DATE
Much food wastage occurs because we think food is old and unsafe to eat. But the ‘use-by date’ and ‘best before date’ are different things. The former
tells you when a food must be eaten for health and safety reasons. The best before date gives an indication of when it’s best to eat. But supermarkets can still sell it after that date.
So, if meat or fish is marked down because the best before date is approaching, buy it up and freeze it. I do. The quality will be preserved instantly. Just ensure that you
consume it within two to three months and that you don’t refreeze it once thawed.
SUSTAINABLE TIP: When I buy a bunch of spring onions, I immediately plonk it in a pot of soil. It will stay ‘alive’ for weeks, even months.
CLEVER TIP: I always re-use my zip-locks. I wash in soapy water, turn inside out and stick them to my kitchen window to dry. Genius!
THIS FINAL CODE IS A CULMINATION OF MOST OF THE STUFF THAT’S COME BEFORE IT. Cooking empowers us to live how we want to live,
unencumbered by addiction and low-brow choices. It enables wellness. Author and food activist Michael Pollan says, ‘Not cooking breeds helplessness, dependence and
ignorance.’
The way we cook can empower us even further. These simple techniques, which we’ll be using throughout the recipe section of this book, ensure we waste less and maximise
dense nutrition. They allow us to live well with less restriction and more flow. And without sugar.
FLOW Find ways and means to cut the palaver, the fuss, the fitness equipment, the recipe steps and
ingredients, the cooking vessels, your possessions, your hesitancy and live more smoothly. We need to feel free. Full wellness is about feeling free and flowy.
This means learning how to cook in simpler, smarter and more down-to-earth, no-brainer ways. Like our grandmothers used to. Too often recipes demand we head out to buy new
ingredients and use 92,347 dishes and steps. They pay no heed to what happens to leftovers and scraps, nor do they show us how to flow what we’ve cooked into extra meals, or how to
bulk-cook so we don’t have to go through the very same ordeal next time we cook.
We can learn this ourselves, though.
GET EQUIPPED
There’s often no need to go out and buy special equipment. Work with what you’ve got. That said, if you do wish to invest in a few bits of equipment, I recommend the
following:
▶ An electric slow cooker These things are super-cheap. It doesn’t have to be a big one (mine is a 4.5-litre model, and
easily makes 6-8 portions). Make sure you get one with a timer though. Sadly, I didn’t!
▶ A stick blender or ‘stab-mixer’ These are sold individually or as part of a blender ensemble.
▶ A high-powered blender Expensive, but key to making green smoothies. I use mine every day.
▶ BPA-free freezer containers I explain further over on page 50.
LEARN TO SLOW-COOK
Why? Because it ticks off so many Wellness Code boxes. Slow-cooking preserves enzymes in meat and vegetables because we cook at low temperatures and it extracts the cartilage,
marrow and minerals (denser nutrition!). It demands the use of economical cuts of meat that can be otherwise discarded – shanks, neck, shins, cheeks and chuck – as these are the best
cuts to slow-cook. Plus, because this ‘slow ’n’ low’ approach
WHAT TINNED TUNA IS BEST?
Most canned tuna is caught using FADS, destructive and unethical nets and trawling equipment. Always opt for pole and line varieties – this style of fishing is more
selective, meaning it can avoid unsustainable species, such as bigeye and yellowfin. Most of the big tinned tuna brands are gradually swapping to this approach. It will say ‘pole and
line’ on the can and you’ll find they’re the same price as regular tuna. I’ve supported this cause for a few years and you can find more on my blog,
sarahwilson.com.au.
LET’S TRY THIS
BUY OUT-OF-DATE
Much food wastage occurs because we think food is old and unsafe to eat. But the ‘use-by date’ and ‘best before date’ are different things. The former
tells you when a food must be eaten for health and safety reasons. The best before date gives an indication of when it’s best to eat. But supermarkets can still sell it after that date.
So, if meat or fish is marked down because the best before date is approaching, buy it up and freeze it. I do. The quality will be preserved instantly. Just ensure that you
consume it within two to three months and that you don’t refreeze it once thawed.
SUSTAINABLE TIP: When I buy a bunch of spring onions, I immediately plonk it in a pot of soil. It will stay ‘alive’ for weeks, even months.
CLEVER TIP: I always re-use my zip-locks. I wash in soapy water, turn inside out and stick them to my kitchen window to dry. Genius!
THIS FINAL CODE IS A CULMINATION OF MOST OF THE STUFF THAT’S COME BEFORE IT. Cooking empowers us to live how we want to live,
unencumbered by addiction and low-brow choices. It enables wellness. Author and food activist Michael Pollan says, ‘Not cooking breeds helplessness, dependence and
ignorance.’
The way we cook can empower us even further. These simple techniques, which we’ll be using throughout the recipe section of this book, ensure we waste less and maximise
dense nutrition. They allow us to live well with less restriction and more flow. And without sugar.
FLOW Find ways and means to cut the palaver, the fuss, the fitness equipment, the recipe steps and
ingredients, the cooking vessels, your possessions, your hesitancy and live more smoothly. We need to feel free. Full wellness is about feeling free and flowy.
This means learning how to cook in simpler, smarter and more down-to-earth, no-brainer ways. Like our grandmothers used to. Too often recipes demand we head out to buy new
ingredients and use 92,347 dishes and steps. They pay no heed to what happens to leftovers and scraps, nor do they show us how to flow what we’ve cooked into extra meals, or how to
bulk-cook so we don’t have to go through the very same ordeal next time we cook.
We can learn this ourselves, though.
GET EQUIPPED
There’s often no need to go out and buy special equipment. Work with what you’ve got. That said, if you do wish to invest in a few bits of equipment, I recommend the
following:
▶ An electric slow cooker These things are super-cheap. It doesn’t have to be a big one (mine is a 4.5-litre model, and
easily makes 6-8 portions). Make sure you get one with a timer though. Sadly, I didn’t!
▶ A stick blender or ‘stab-mixer’ These are sold individually or as part of a blender ensemble.
▶ A high-powered blender Expensive, but key to making green smoothies. I use mine every day.
▶ BPA-free freezer containers I explain further over on page 50.
LEARN TO SLOW-COOK
Why? Because it ticks off so many Wellness Code boxes. Slow-cooking preserves enzymes in meat and vegetables because we cook at low temperatures and it extracts the cartilage,
marrow and minerals (denser nutrition!). It demands the use of economical cuts of meat that can be otherwise discarded – shanks, neck, shins, cheeks and chuck – as these are the best
cuts to slow-cook. Plus, because this ‘slow ’n’ low’ approach
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