Slow and steady wins in health and taste
People want a way to cook and eat that fulfills all the criteria — tasty, healthy, affordable, convenient and comforting.
For Olivia Andrews, an Australian food writer, television presenter and co-founder of a meal kit delivery service, this is where slow cooking comes into its own.
"Whether made in a dedicated slow cooker, or simply on the stovetop or in a low oven, many of these dishes virtually cook themselves."
She is passionate about providing home cooks with perfectly balanced meals following dietary guidelines most people never consider.
"Slow cooking whole, unprocessed food turns out to be the perfect way to make healthy, home-cooked food with maximum flavour and minimum fuss."
In her book Slow Cooking , Andrews provides methods for both slow cookers and stove top and says one of slow cooking's benefits is it is a very forgiving form of cooking.
"You don't need to hover over a meal as it simmers in the slow cooker and many models switch to 'warm' or have timers."
It is also economical as you can use cheaper, more flavourful cuts of meat that need lengthy cooking to tenderise them. Her recipes also include substitutions so you can cook with whatever you have in the fridge or freezer.
"This means you can take advantage of special offers at the butcher or supermarket."
Andrews also suggests scattering the dishes with fresh herbs or adding a gremolata to add contrast and freshness to the tender meat and velvety sauce.
Slow cooking is also a handy way to cook dried pulses and legumes instead of resorting to using canned.
Andrews advises dishes made in the slow cooker require less liquid added than those on the stovetop or oven as the liquid cannot evaporate. As a general rule, you need about half the amount of liquid in the slow cooker to a traditional recipe.
"For the same reason, it's important to let the cooking liquid simmer, uncovered, for a few minutes after adding wine, beer or spirits in order to cook off the alcohol and soften the harsh taste." Some slow cooker tips
• Resist the urge to open the lid and let the heat out.
• Never cook meat from frozen, thaw meat completely.
• Never cook kidney-shaped beans from raw in the slow cooker as it does not destroy the natural toxins in the beans (soak overnight then boil vigorously in fresh water for 10 minutes). The book
Images and text from Slow Cooking by Olivia Andrews, photography by Steve Brown. Murdoch Books RRP $32.99 Pork, apple and cider pie Serves 4
Ingredients
3 Tbsp cornflour (cornstarch)
1kg pork shoulder meat, cut into 3cm cubes
3 Tbsp olive oil
1 red onion, finely chopped
2 garlic cloves, finely chopped
2 Tbsp finely chopped sage
1 tsp fennel seeds, coarsely ground
330ml (1⅓ cups) apple cider
2 granny smith apples, peeled, cored, cut into 3cm cubes
1kg desiree potatoes, peeled, cut into 4cm cubes
50g butter
3 Tbsp milk
chopped parsley, to serve
In the slow cooker
Put the cornflour into a bowl and season well with salt and pepper. Coat the pork in the seasoned flour.
Heat 1 Tbsp of the oil in a large frying pan over high heat and cook the pork for about 5 minutes or until browned. Transfer to the slow cooker.
Reduce the heat to medium, add the onion, garlic, sage and fennel and cook for 2 minutes or until softened. Add the cider and let it boil for 12 minutes to evaporate the alcohol. Transfer to the slow cooker, along with the apples and mix. Season well with salt and pepper, then cook on low for 6 hours until the pork is tender.
Meanwhile, put the potatoes in a large saucepan of cold salted water. Bring to the boil and cook for 12 minutes until tender. Drain and mash with a potato masher. Add the butter and milk and mix well.
Spoon the potato on to the surface of the pork and apple mixture, making a scalloped pattern with the back of the spoon, if you like. Cook for a further 15 minutes or until warmed through. Serve with chopped parsley.
In the oven
Preheat the oven to 160°C . Put the cornflour into a bowl and season well with salt and pepper. Coat the pork in the seasoned flour.
Heat 1 Tbsp of the oil in a large frying pan over high heat and cook the pork for about 5 minutes or until browned. Remove and set aside.
Reduce the heat to medium, add the onion, garlic, sage and fennel and cook for 2 minutes or until softened.
Return the pork to the pan, pour in the cider and let it boil for 12 minutes to evaporate the alcohol. Transfer to a 2.5-litre (10-cup) baking dish, along with the apples, and mix to combine. Season well with salt and pepper, then cover tightly with foil and bake for 1½ hours until the pork is tender.
Meanwhile, put the potatoes in a large saucepan of cold salted water. Bring to the boil and cook for 12 minutes until tender. Drain and mash with a potato masher. Add the butter and milk and mix well.
Increase the oven temperature to 190°C. Spoon the potato on to the surface of the pork and apple mixture, making a scalloped pattern with the back of the spoon, if you like. Bake for 15 minutes until warmed through and lightly golden. Serve with chopped parsley. Tamarind and pumpkin sambar
Serve this light, hot and sour South Indian lentil and vegetable stew with roti or rice. Serves 4
Ingredients
300g (1½ cups) yellow lentils, soaked for 30 minutes, drained and rinsed
1kg jap or kent pumpkin, cut into 2cm slices
2 Tbsp ghee or butter
1 onion, finely chopped
2 garlic cloves, finely chopped
2 tsp brown mustard seeds
2 Tbsp curry leaves
1 Tbsp tamarind concentrate
coriander (cilantro) sprigs, to serve
Sambar spice mix
1 tsp coriander seeds
1 tsp cumin seeds
½ tsp fenugreek seeds
½ tsp black peppercorns
1 tsp chilli flakes
1 Tbsp desiccated coconut
1 tsp ground turmeric
½ tsp ground cinnamon
In the slow cooker
Put the lentils in the slow cooker with 750ml (3 cups) of water. Cook on high for 2 hours. Add the pumpkin and cook for another hour.
For the sambar spice mix, toast the coriander, cumin and fenugreek seeds, peppercorns, chilli and coconut in a dry frying pan until fragrant, stirring so they don't burn. Grind to a fine powder using a small food processor or spice grinder, then transfer to a bowl and stir in the turmeric and cinnamon.
Heat the ghee in a frying pan over medium heat and cook the onion, garlic, mustard seeds and curry leaves for about 5 minutes until the onion is soft.
Stir in the sambar powder, tamarind and 250ml (1 cup) of water, then transfer to the slow cooker.
Turn the pumpkin and cook for a further 1-1½ hours until the lentils and pumpkin are tender. Season with salt, then top with coriander sprigs.
On the stovetop
Put the lentils and pumpkin in a large saucepan with 1 litre (4 cups) of water and bring to the boil. Reduce the heat to a simmer and cook for 20 minutes until just tender, skimming off any impurities.
For the sambar spice mix, toast the coriander, cumin and fenugreek seeds, peppercorns, chilli and coconut in a dry frying pan until fragrant, stirring so they don't burn. Grind to a fine powder using a small food processor or spice grinder, then transfer to a bowl and stir in the turmeric and cinnamon.
Heat the ghee in a large frying pan over medium heat and cook the onion, garlic, mustard seeds and curry leaves for about 5 minutes until the onion is soft. Add the spice paste and cook for 3 minutes, stirring until fragrant. Stir in the tamarind and 250ml (1 cup) of water and bring to the boil, then tip into the pan with the lentils and pumpkin.
Cook for a further 5 minutes until the lentils and pumpkin are tender. Season with salt, then top with coriander sprigs. Seafood chowder
A rich and creamy chowder is hard to beat. Serve with crusty bread and perhaps a salad for a soothing supper. You can mix up the seafood, according to what looks good on the day: you could use mussels instead of clams, or try fish and prawns. Serves 4
Ingredients
16 clams (vongole), soaked for 1 hour, drained and rinsed
40g butter
1 leek, white parts only, halved lengthways then thinly sliced
2 garlic cloves, finely chopped
1 rindless bacon rasher, cut into batons
1 Tbsp cornflour (cornstarch)
1 litre (4 cups) fish or seafood stock
1 fresh or dried bay leaf
4 lemon thyme or thyme sprigs, leaves picked
Pinch cayenne pepper
500ml (2 cups) milk
150g skinless hot-smoked salmon fillet, flaked into large pieces
12 scallops
Chopped parsley, extra virgin olive oil and crusty bread, to serve
In the slow cooker
Heat a large frying pan over medium-high heat.
Add the clams and cover with a lid. Cook for 1 minute until the shells have just opened. Transfer to a bowl and set aside.
Reduce the heat to medium and add the butter to the pan. Cook the leek, garlic and bacon for 4 minutes until lightly golden, then sprinkle in the flour and cook for 1 minute, stirring.
Gradually stir in the stock, then add the bay leaf, thyme and cayenne pepper. Season with salt and pepper, then transfer to the slow cooker.
Cook on high for 2 hours, then turn the slow cooker down to low.
Stir in the milk and add the salmon, scallops and the clams with any juices. Cook for 30 minutes until the fish and seafood is cooked through. Serve with chopped parsley, extra virgin olive oil and crusty bread.
On the stovetop
Heat the butter in a large frying pan over medium-high heat.
Cook the leek, garlic and bacon for 4 minutes until lightly golden, then sprinkle in the flour and cook for 1 minute, stirring.
Gradually stir in the stock, then add the bay leaf, thyme and cayenne pepper.
Bring to the boil, add the clams and cover with a lid. Cook for 12 minutes until they start to open. Add the milk and bring to just below a simmer.
Add the salmon and scallops and cook for 2 minutes until the seafood is just cooked through and the clams have opened.
Season with salt and pepper. Serve with chopped parsley, extra virgin olive oil and crusty bread.
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People want a way to cook and eat that fulfills all the criteria — tasty, healthy, affordable, convenient and comforting. For Olivia Andrews, an Australian food writer, television presenter and co-founder of a meal kit delivery service, this is where slow cooking comes into its own. "Whether made in a dedicated slow cooker, or simply on the stovetop or in a low oven, many of these dishes virtually cook themselves." She is passionate about providing home cooks with perfectly balanced meals following dietary guidelines most people never consider. "Slow cooking whole, unprocessed food turns out to be the perfect way to make healthy, home-cooked food with maximum flavour and minimum fuss." In her book Slow Cooking , Andrews provides methods for both slow cookers and stove top and says one of slow cooking's benefits is it is a very forgiving form of cooking. "You don't need to hover over a meal as it simmers in the slow cooker and many models switch to 'warm' or have timers." It is also economical as you can use cheaper, more flavourful cuts of meat that need lengthy cooking to tenderise them. Her recipes also include substitutions so you can cook with whatever you have in the fridge or freezer. "This means you can take advantage of special offers at the butcher or supermarket." Andrews also suggests scattering the dishes with fresh herbs or adding a gremolata to add contrast and freshness to the tender meat and velvety sauce. Slow cooking is also a handy way to cook dried pulses and legumes instead of resorting to using canned. Andrews advises dishes made in the slow cooker require less liquid added than those on the stovetop or oven as the liquid cannot evaporate. As a general rule, you need about half the amount of liquid in the slow cooker to a traditional recipe. "For the same reason, it's important to let the cooking liquid simmer, uncovered, for a few minutes after adding wine, beer or spirits in order to cook off the alcohol and soften the harsh taste." Some slow cooker tips • Resist the urge to open the lid and let the heat out. • Never cook meat from frozen, thaw meat completely. • Never cook kidney-shaped beans from raw in the slow cooker as it does not destroy the natural toxins in the beans (soak overnight then boil vigorously in fresh water for 10 minutes). The book Images and text from Slow Cooking by Olivia Andrews, photography by Steve Brown. 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