June 09 2020
Tell us a little bit about what you do?
Has Iso influenced your creative process with food?
What pathways led you to your profession ?
When creating a meal for your family is health always at the forefront?
What inspires your recipes?
Everything! I’m a food nerd & a sponge, I’m also a very sentimental cook. I'll remember a dish from 25 years ago that I had at some restaurant or at someone’s house & I’ll make it from memory. But mostly, I’m inspired by produce. I start with beautiful, fresh ingredients & the recipes flow on from there.
What have you missed the most during Covid?
Not being able to see friends and family was the worst. My mum lives in the Northern Rivers of NSW & she turned 70 on Mother’s Day, we had planned to spend it together but obviously couldn’t in the end, that was the hardest.
And I miss eating out. I‘ve had some pretty nice meals delivered from some great restaurants during the lockdown & although they have been great they have just not been the same. I love eating out not just for the food but for the whole visceral experience that it provides. I love the staff, the patrons, the noise, the smells…
What’s your favourite thing about providing meals for your family?
What have you been listening to lately?
Where can people find you and what do you offer?
You can find me at my Instagram @angel.munro & my work at the school is documented @sakgfmurrumbeena When I’m not teaching I offer clinical nutrition consultations. Information about consultations can be found at www.angel-munro.com. Articles and recipes can be found on the Journal via the website.
Lentil, Roast Capsicum & Roast Carrot Salad
By Angel Munro
Serves 6-8 as a side dish
5 medium sized carrots slice into quarters, lengthways
2 tbsp of extra virgin olive oil
1 cup of dried French lentils (2 cups when cooked)
3 sprigs of parsley, roughly chopped
2 large handfuls of baby spinach
3 tbsp of dried currants
¼ cup of red wine vinegar
¼ cup of extra virgin olive oil
1 tsp of maple syrup
1 garlic clove
3 pinches of sea salt
Place carrots in a baking tray & coat well with 2 tbsp of olive oil & a good pinch of sea salt. Bake at 200°C for an hour, shake the tray halfway through. Set aside.
Place whole capsicums in a baking tray. Bake at 200°C for an hour, turn capsicums half way through & bake until skin is slightly blackened & the skin is wrinkled. Place in a bowl & cover with a plate until cool. Remove seeds and skin and discard. Tear capsicum into strips. Set aside.
Place lentils in a saucepan & cover well with water. Bring to the boil & then simmer on medium heat until just tender for about 15-20 minutes. Drain well & set aside.
To make the dressing, peal garlic clove, top with a pinch of salt & chop until very fine. The salt will help to soften & mince the garlic. Place in a jar with the remainder of the salad dressing ingredients, secure lid & shake well.
Just before serving, place all ingredients in a large bowl, cover with salad dressing, mix well & serve.
Brown Rice Salad with Pesto, Herbs, Walnuts & Goats Cheese
By Angel Munro
Serves 6 as a side dish
This salad is an interpretation of one of my favourite salads from one of my favourite cafes, Alimentari. The recipe calls for soaking the brown rice overnight, it’s not essential, however, it makes the nutrients more available and easier to absorb & it will cut down cooking time. Brown rice provides slow releasing complex carbohydrates to give you long lasting energy as well as mood boosting nutrients such as magnesium & B vitamins. The parsley & rocket provide good amounts of immune regulating vitamin C as well as vitamin K, that helps keep calcium in your bones & teeth (where you want it) & keeps it out of your arteries & skin (where you don’t want it). The walnuts provide beneficial omega 3 fats, aiding cognitive function.
6 dill fronds, leaves pulled apart
4 sprigs of mint, leaves pulled apart
3 sprigs of parley, leaves pulled apart
A couple of large handfuls of rocket
1 cup of brown rice, soaked in water overnight then cooked (=3 & ½ cups of cooked rice)
3 spring onions, finely sliced
100g of marinated goats cheese, crumbled
1 bunch of parsley, large stems removed (small stems are ok = 2 cups of loosely packed parsley leaves)
Juice of one lemon
¾ cup extra virgin olive oil
2 cloves garlic, peeled
2 tsp of salt
1 cup of walnuts
For the Pesto
Place walnuts in a baking tray & roast walnuts in the oven at 180°C for 8 minutes until golden. Set aside to cool. Rub with a clean tea towel to remove some of the walnut skin.
Blend parsley, oil, lemon juice, ¾ cup of the roasted walnuts (reserve the other ¼ cup) garlic and salt in a blender or food processor.
Putting the salad together
Soak brown rice in water overnight, drain, rinse & then place in a saucepan, cover with water, bring to the boil, then simmer on medium heat for 15-20 minutes of until tender. remove from heat, drain & set aside to cool.
Stir the pesto through the brown rice, then add the rest of the ingredients reserving some of the fresh herbs & goats cheese. Mix well then serve on serving platter topping with reserved walnuts, goats cheese & herbs.