SIRIUS Cooking Skills

Info

POTATOESROASTThe trick to cooking a fluffy on the inside,crispy on the outside potato is to par boilthem first.Here’s how it can be done:1. Preheat oven to 180°C. Line a bakingtray with baking paper and set aside.MASHEDIs there anything more comforting than creamymashed potato? There are so many deliciousvariations you can make.Follow the below method for simple creamymash but feel free to add any additions you like.CHIPSChips will always be a ‘sometimes’ food, but whenyou make them yourself you can have them thatlittle bit more often. Who wouldn’t want that?There are stacks of ways you can cook chips, butthe below method is for quick and easy, chunkyoven roast chips.2. Peel potatoes and cut them into 5cmchunks. Place them in a large saucepan andcover with water.3. Bring to a boil, then immediatelyreduce to a medium heat. Allow potatoesto cook for 5-10 minutes. (note: they don’tneed to fully cook, just soften).4. Drain the potatoes in a colander,making sure you get all excess water off.Transfer potatoes to a bowl and give thema really good shake, this softens them alittle further and gives them a nice roughshape.5. Transfer potatoes to a bowl, add oliveoil, salt & pepper and gently toss to coat.6. Place potatoes on the baking tray(don’t overcrowd the tray as it will affectthe crispiness) and cook for 40-45minutes or until potatoes are golden andcrispy.1. Start by peeling your potatoes andchopping them into quarters.2. Place in a large pot and cover with coldwater. Add a little salt and bring the water toa boil. Once boiling, reduce heat and allow tosimmer for 15-20 minutes. You’ll know yourpotatoes are ready when you can pearce themwith a fork.3. Drain potatoes, add butter, milk, salt &cracked pepper and get mashing. A potatomasher will make your job easier and works best.*1 kg potatoes1 tsp salt125ml hot milk75g unsalted butter(room temp and slightly softened )1. Heat oven to 250°C. Line a baking tray withbaking paper and set aside.2. Cut the potatoes into 1cm slices, then cutthem into 1cm thick sticks.3. Pop potatoes in a large saucepan, coverwith water and bring to a boil. Once boilingreduce heat to medium and simmer potatoes for3 minutes.4. Drain, transfer to a large bowl, add olive oil,salt & pepper and gently toss to coat.5. Transfer potatoes to the baking tray (makesure the chips aren’t touching. Use two trays ifyou need).6. Cook for 15-20 minutes (flipping halfway)or until chips are golden and crispy.7. Transfer to some kitchen towel toabsorb any excess oil.8. Add a little extra salt before serving.* 1kg potatoes4 tbsp olive oil
DRESSINGSStore bought salad dressings areoften packed with salt, sugar,saturated fat and preservatives.Adding a dash of your favouritedressing to your healthy saladcan throw out your macros andsignificantly add to your dailycalorie intake. For example, 2 tbspsof a store-bought ranch dressingaverages around 130 calories.When you make your ownsalad dressing, not only can youguarantee it will be fresh, healthyand preservative free, but it’s alsocheaper.Below is a list of common saladdressing ingredients. Simply pickand choose ingredients from eachcolumn, and don’t be afraid to getcreative!OILSOlive oilSesame oilAvocado oilFlaxseed oilPeanut oilWalnut oilVINEGARSRice wine vinegarWhite wine vinegarChampagne vinegarApple cider vinegarRed wine vinegarBalsamic vinegarSherry vinegarHEALTHYFATSTahiniPeanut butterNatural yoghurtGreek yoghurtAvocado (blended)EXTRASDijon mustardWholegrain mustardGarlicOnion (minced)GingerMiso PasteMayonnaiseHoneyChilliWholegrain mustardAnchoviesSoy SauceLemon juiceLime juiceSea salt & cracked pepperHERBSCorianderParselyDillMintBasilChivesSalad DressingCombinationideas:Honey Mustard4 tbsp olive oil2 tbsp lemon juice2 tsp wholegrain mustard2 tsp honey-------------------------------Caesar4 tbsp Greek yoghurt1 tsp Dijon mustard2 anchovies (minced)2 tsp lemon juice-------------------------------Thai Peanut4 tbsp peanut butter1 1/2 tbsp lime juice1 1/2 tbsp rice vinegar1 1/2 tbsp soy sauce1 tsp ginger (minced)2 tbsp water-------------------------------Vinaigrette4 tbsp olive oil2 tbsp white wine vinegarSalt & cracked pepper
Page 1 and 2: cookingskillsguidewww.siriusconsult
Page 3 and 4: CONTENTSIntroduction: P.4THE FIVE K
Page 5 and 6: Save money andtime by cookingin bul
Page 7 and 8: So, you’re committedto staying aw
Page 9: GRAINSPASTAThere’s a thin spaghet
Page 13 and 14: VEGETABLESVegetableRoasting TimeNot
Page 15 and 16: VEGETABLESVegetableRoasting TimeNot

SIRIUS Cooking Skills

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?