Brown rice, cabbage and tahini

Brown rice, cabbage, tahini

Sprouted grains, herbs and tomatoes

Sprouted grains, herbs, tomatoes

Warm sweet potato and chick peas

Sweet potato, chick peas

Broccoli,Green-Beans,Zucchini and Mint


Miso Carrot, Kale and Orange

Miso Carrot, Kale, Orange

Kale,Sweet Potato and Quinoa

Kale,Sweet Potato

Kale sweet potato and quiona Ingredients 300g kale, stem removed, washed and cut thin 600g sweet potato, peeled and washed ½ cup white quinoa ½ cup red quiona 1 large pomegranate Small handful parsley 1 tbs sumac ½ tbs smoked paprika 4 garlic cloves 3 bay leaves 1 onion cut in half 2 Oranges, juiced 1 tbs extra virgin olive oil 2 tbs Apple Cider vinegar ½ tbs honey Method Place sweet potato in cold water and place on the stove. Bring the water to the boil and turn down to simmer. Cook the sweet potato until slight soft. A skewer will pass through without resistance. Remove from the water and drain gently. Set to the side and allow to cool. Bring a large pot of water to the boil with garlic, bay leaf, and onion. Simmer for 3min. Add quinoa to the boiling water and boil for 7-8min or until quinoa is desired tenderness. Strain quinoa and discard onions, garlic and bay leaf. Dressing Add orange juice, vinegar, salt, and honey. Slowly whisk in oil and check for seasoning. Making the salad. In a large bowl add diced sweet potato (which ever size you prefer), thinly sliced kale, pomegranate, roughly chopped parsley, quinoa, and spices. Gently mix Add dressing before serving. Bon appetite and remember this is only a guideline, change it to suit your taste. Good luck on your F45 8-week challenge from Chef Duncan.

Tuna Nicoise

Potatoes, Tomatoes, Lettuce

Beetroot tips

from Chef Duncan

Yesterday i was talking to a Frank Food subscriber about Beetroots and thought I'd share some ideas. Pickled Beetroot - One of my favourites. Super simple to make and last in the fridge for a very long time. Don't forget to add your own twist to your pickles, some fennel seeds, peppercorns, rosemary, thyme and so on. Roasted beets - As easy as tossing your beets in some olive oil, place them on an oven tray and roast at 200 degrees C. Whilst still warm i like to squeeze orange juice over the beets and season sea salt. Raw beetroot - cut fine or grated Beetroot can bring great flavour and colour to your salads or sandwiches. Juicing - If you are into juicing beetroots are fantastic. Some flavours that work well: Beetroot ginger and apple / Beetroot and Orange / Beetroot carrot and celery Beetroot relish/dip - One way to make Beetroot dip is to boil the beetroots, chop roughly, add seasoning, yoghurt and spice. Or another way is to grate the Beetroots raw into a pot and on a low heat cook with sautted onions, seasoning, mustard seeds, brown sugar and vinegar. Cured salmon - Have you ever made your own cured salmon? It's straight forward process and for something different add some Beetroot to the mix. Mix in a bowl equal parts sugar and table salt with some grated Beetroot. In a deep baking tray add a layer of your curing mixture, place salmon on top then cover with the rest of you curing mix. Refrigerate for 36 hours then rinse away the curing mix. Pat dry with paper towel. Slice thinly and serve. Beetroot Chocolate cake - Something a little left of field but trust me if you are a chocolate lover, definitely give this a shot. Not to forget Beetroots are a great source of Vitamin C, Folate and Potassium.

Carrots preparation Tips

from Chef Duncan

Carrots we all know them chopped raw, sautéed, roasted, steamed but how else can you use carrots? Whilst some of these ideas might not be new to you, I hope that they will spark something in your mind to try use carrots in a way you may have never thought. A super versatile vegetable packed with nutrients. Carrot cake – a classic I never get tired of. Add your own twist with different spices, nuts or seeds. If you like cream cheese icing you could also candying some carrot for garnish. Carrot custard - Boiling carrots in milk and cream to infuse the flavor then following a standard custard recipe you have a fantastic addition to your desserts. Pickled and fermented – if you have a few carrots left over and a little unsure what to do with them? Try pickling or fermenting. Depending your palate you can adjust your recipe to your liking. Stored in the fridge this process will add another level to some basic dishes. Carrot dip and purees – Carrots has such a huge spectrum to work with. They are literally popping up in cuisines all over the world. So when it comes to using carrots as a base for soups and dips you can take it in any direction. Middle eastern (cardamom cumin, nutmeg, sumac caraway), Asian (ginger, lemongrass, black pepper), European (sage, oregano, rosemary, thyme) are just some examples. Bases for sauces – in so many of my sauces I will fine dice carrots ( can be grated) and add them to bring some sweetness to the sauce. If you are making a stock, soup or sauce carrots can help take it to the next level. Carrot tops – if you are growing your own carrots the shoots make for a great garnish when young. Also when fully grown, you can add the carrot tops into your pesto chimmi churri, and salsa verde recipes. Tempura – thinly sliced, battered and fried until crispy. Tempura vegetables are one of my favourites. Juicing – Juicing, once again carrots can be added to some may flavor combinations and a perfect way to start the day. Dehydrating – Same great flavor with a different texture for your personal touch on dishes. Placed in the dehydrator or in the oven on a very low heat. Have a great day. Chef Duncan & The Frank Food Team

Broccoli preparation Tips

from Chef Duncan

Mini trees love them or hate them……..personally I love them. I remember going to a fancy restaurant with my father when I was young and having a simple pasta dish. Broccoli, chili, garlic, olive oil and spaghetti. Looking back now the restaurant wasn’t so fancy but the meal sticks in my mind. Packed with nutrients it’s an old school super food! I’m not a scientist so I’m not going to weigh in on the raw v cooked but what I will say is if you like to eat broccoli raw go for it. If you like to eat cooked broccoli go for it! Everyone has steamed and stir fired Broccoli but what other options do we have Falafel – add steamed broccoli to your chickpeas and blend with spices. Fried and rolled into balls for an appetizer or larger for a falafel burger. Don’t be shy with the spices. Soup – Broccoli soup can go in many different directions. A couple of options are: Broccoli and walnut, Broccoli, potato and feta, Seafood and broccoli, Coconut, coirnader, cumin and broccoli the options are endless. Grilled – I love to grill broccoli. Adding a great char flavor to your dishes. If you are using it for a side dish or tossed though a salad it a different way of preparing broccoli. Frittata – one of my favorite ways to use broccoli. Simply blanch and refresh your tops and stems. Toss them with sautéed onions, garlic, scallions, herbs, spices and add to your pan with making frittata. Even better eating the next day…I think. Slaw/Remoulade - don’t just throw away the stems. They make a great addition to a slaw. Cut by hand or by machine into long strips and mix with mayonnaise, herbs and little citrus juice. Let stand for 20min before serving. Salad – raw or steamed broccoli is fantastic in salads. Pasta salad, Grain/Lentil salad, Green leaf salad, Buddha bowls, Chop salad, soooooo many options. If you are eating it raw make sure you are extra diligent in washing your broccoli. Gratin – Classic technique and more commonly made with potatoes, pasta or cauliflower. However, simply steam broccoli until just tender. Cover with white sauce and cheese. Grill until golden brown, sprinkle with freshly chopped herbs! I’m having this for dinner tonight after talking about it! Thank you again for supporting regional Indonesian Farmers and Frank Food Company. Together providing Singapore with the only local USDA, Japanese and European Organic Certified Vegetables and Fruits. Chef Duncan & The Frank Food Team

Fennel preparation Tips

from Chef Duncan

A couple of ideas on where to use Fennel leaves (fronds) Fennel leaves can bring a great aniseed flavor to many different dishes. Whether you want to use them as a delicate garnish or cut raw into a salad fennel leaves are delicious. As always make sure you give them a good wash. Pesto – Replacing your basil or arugula with fennel leaves adds a great twist. Don’t be afraid change up the pine nuts, good options are macadamia, walnuts, or cashews. Pastas and Risottos – A hand full of roughly chopped fennel leaves last minute to your pasta or risotto will lift the dish. Juices – If you are into juicing then add some fennel leaves for an aniseed kick. Fish – Stuffing the inside of a whole fish with fennel leaves will help to prevent over cooking your fish and give beautiful fragrance. Ratatouille – This classic dish is a perfect place to use some fennel leaves and makes a fantastic flavor combination. Stock – Home made stock is a beautiful way to lift your home cooking. Giving your stocks a personal touch. Braises and stews – Anywhere a recipe called for star anise you can substitute fennel leaves. Braised lamb shanks is prime example. Chicken stuffing – If you like to go the whole nine yards when roasting a bird, stuffing is key. Fennel, lemon and garlic is a classic flavor combination. Chef Duncan

Lemongrass preparation Tips

from Chef Duncan

Today we are going to talk about lemongrass. Customers have asked me how else they can use lemongrass so hopefully you find these tips useful in your kitchen. Lemon grass has a fantastic flavor. It does however need a little help to bring out its full potential. The best way to do this is to give the lemon grass a good whack! Bruising, crushing or cutting lemon grass will help release its amazing floral aroma. A couple of uses for lemongrass Curry – Make sure you give the lemongrass enough time in the curry to release its flavor. Lemon grass is a great combination with any of the following: Kaffir lime, ginger, basil, chili, star anise galangal, garlic, coconut, cinnamon and so on. Tea – Used for fever, aching joints, stomachaches and aiding digestion to name a few. Just bruise the stem and add to boiling water with a tea bag, lemon, honey, ginger or which ever flavor combination works for you. Dessert – Lemongrass dessert bring a great twist to the classics such as panna cotta, lemon tart, crème brullee. Infusing the cream with bruised lemon grass is the easiest way to do this. Sambal Matah – if you haven’t made sambal matah before it’s going to change your life! Simply thinly slice shallots, lemon grass, deseeded chili add to lime juice, shrimp paste and palm sugar. Pour over hot coconut oil to release the flavors. Used on seafood dishes this gem can go onto scrambled eggs, fried chicken, anywhere you want to add some kick! Infused Vodka – very very simply add some bruised lemongrass stems to a bottle of vodka and let stand for 1 month. Don’t forget you can freeze and use the stems in curries. If you have anymore question shoot me a Whatsapp Enjoy Chef Duncan & The Frank food team

Kale and Chickpea Soup

from Chef Duncan

Kale and Chickpea Soup Ingredients 500g dried chickpeas, soaked overnight in cold water, drained and rinsed 400g kale, roughly chopped 80g pancetta/bacon, diced (black fungus is a great vegetarian substitute) 5 shallots, finely chopped 2 celery stalks, brunoise (fine dice) 6 garlic cloves, crushed and chopped 100g french beans top and tailed, cut into 3cm pieces 1L chicken or vegetable stock 2 fresh parsley sprigs, leaves stripped and chopped 6cm white radish, cut brunoise (fine dice) 1 fresh chilli, deseeded (optional) 200ml extra-virgin olive oil Grated parmesan, and baguette from Bread Envoye to serve Method Put the chickpeas in a large pan of cold salted water, bring to the boil, then reduce the heat and simmer for 20-30 minutes until just tender. Drain and set aside in the saucepan. Meanwhile, heat the oil in a frying pan and gently fry the pancetta/bacon until crisp. Remove with a slotted spoon and set aside. If you are using the black fungus, boil for 5 mins, slice then fry and add to the soup in step 5. Add the shallots and celery to the pan and fry gently for 10 minutes. Add the garlic and fry for a minute. Put the fried onion, celery and garlic along with the pancetta/ bacon in the pan containing the chickpeas. Pour over the stock and add the parsley, beans and chilli. Season well and bring to a simmer, then add the kale and cook gently for 10-12 minutes. Just before serving add the diced white radish. Serve bowlfuls of the chunky soup with grated parmesan sprinkled over, and baguette. Note: Black fungus is a type of mushroom, if you can’t find them enoki or oyster mushrooms can be used. If you have rosemary, thyme or oregano they are great additions to this soup.