Ingredients:

1 dozen green bananas or plantains

1 finely diced onion

Flavourings (thyme, sage, salt) to taste

Optional: Chopped nuts

1-2 eggs

Wheatmeal flour (enough to bind mixture)

Breadcrumbs

Method:

Boil bananas in skins until tender (about 20 - 30 minutes).

Pour off water and while still hot, hold bananas in a cloth, cut off top and squeeze from skin.

Mince, add onion, thyme, sage, salt and chopped nuts.

Mix well, and add eggs and flour to bind.

Roll into rissoles and then roll in breadcrumbs.

Fry until golden brown and serve with vegetables and gravy.

These patties have a delicious nutty flavour.

Ingredients:

1 clove garlic

1 onion, peeled

1½ cm root ginger, peeled

½ red capsicum

2 medium carrots, peeled and coarsely chopped

2 medium green zucchini, washed and coarsely chopped

1 cup TVP Vege Mince

1 cup boiling water

1 x 410 gram tin crushed tomatoes

1 x 800 gram tin salt reduced concentrated tomato soup

2 teaspoons Pesto or Italian seasonings to taste (basil, oregano etc.)

Method:

Place garlic, onion, ginger, capsicum, carrots and zucchini in a food processor and process until finely chopped.

Place in a microwave safe pot and microwave with a lid on high for approximately 8 minutes.

While the vegetables are cooking, soak the TVP in the cup of water.

Add TVP, crushed tomatoes, tomato soup and pesto or seasonings.

Microwave for a further 2 - 4 minutes until heated through.

Serve over cooked spaghetti, noodles, cooked rice or potato (baked or mashed) and garnish with herbs or cheese.

Ingredients:

600 gram Hokkien noodles

2 teaspoons oil

1 medium red capsicum sliced

1 medium yellow capsicum sliced

1 clove garlic crushed

2 tablespoons sweet chilli sauce

1 tablespoon soy sauce

415 gram can Sanitarium Tender Pieces rinsed and sliced

400 gram baby bok choy

Method:

Place noodles in a large bowl and cover with boiling water.

Separate noodles with a fork. Drain.

Heat oil in a wok or frypan and saute capsicum and garlic until soft.

Stir through noodles, sauces and tender pieces.

Simmer until ingredients are heated through.

Add bok choy and stir-fry until it just wilts.

Best made immediately before serving.

Serves 6

Ingredients:

1½ cups macaroni

½ teaspoon salt

1 large onion

2 cooking tomatoes

1 cup breadcrumbs & mixed herbs or stuffing mix

½ tin Sanitarium Nutolene

2 eggs

Method:

Boil macaroni with salt and water until tender. Drain.

Saute onion and tomatoes in a little oil.

Mix all ingredients together in a large basin.

Place in greased tins and steam for 1 1/2 hours.

Leave in basin until cold and then turn out and cut in slices.

May be served with salad or as sandwich slices. May also be dipped in egg and breadcrumbs and fried.

Ingredients:

185 grams uncooked macaroni

115 grams margarine

115 grams flour

600 ml milk

2 teaspoons salt

1 finely chopped onion

1 stick celery, finely chopped

¼ cup chopped parsley

115 grams soft bread crumbs

4 hard boiled eggs - diced

extra breadcrumbs for frying

Method:

Cook macaroni and wash well.

Melt margarine and add flour and cook for a few minutes.

Add milk and salt to make a thick white sauce.

Combine all other ingredients.

Spread on a wet tray.

Refrigerate overnight.

Cut into fingers.

Flour, egg wash and bread crumb and fry in hot oil until brown.

Serve with a wedge of lemon and sprig of parsley or tartare sauce.

Ingredients:

1½ cups milk

1 onion, finely chopped

125 grams cream cheese

Parsley or chives, chopped

2 eggs, beaten

2 tablespoons margarine

½ teaspoon salt

1 cup cooked wholemeal macaroni

1 cup soft wholemeal breadcrumbs

Method:

Mix together all ingredients except crumbs and macaroni. (A processor is excellent for this job).

Put crumbs and macaroni in a greased shallow baking dish and pour the blended mixture over.

Mix well.

Bake in a moderate oven 25-30 minutes, or till set.

When cold, cut into fingers.

Dip in egg and breadcrumbs and bake or fry till golden.

Serve with a wedge of lemon and sprig of parsley or tartare sauce.

Ingredients

Filling:

1 small onion, finely chopped

1 tomato finely chopped

¼ cup finely chopped red capsicum

¼ cup finely chopped celery

½ cup finely chopped or grated carrot

¼ cup peas

¼ cup water

1 teaspoon vegetarian Massel stock powder - Beef flavour

¼ teaspoon garlic powder

½ teaspoon Mushroom stock flavouring

2 teaspoons soy sauce

1 small can mushrooms in sauce

½ x 425 gram can Tomato soup

½ - 1 can Sanitarium Nutmeat, mashed (Can use half cooked brown lentils and half Nutmeat if desired)

Pastry:

2 cups wholemeal plain flour

1 teaspoon vegetable salt

1 cup wheat germ (can use half sesame seeds if desired)

2/3 cup water

½ cup oil

Method

Filling:

Saute all the vegetables in the fry pan in the water. Simmer until tender.

Add flavourings, mushrooms, tomato soup and nutmeat.

Stir through. Allow to simmer for 5 minutes.

Pastry:

Sift flour and salt.

Add wheat germ and mix through flour.

Bring water to the boil.

Add oil and whisk with a fork.

Pour into flour and mix quickly.

Knead lightly into a ball and roll out immediately into desired shape and size. (Pastry dries quickly so keep any pastry that is not being worked with under a damp cloth).

Spray muffin tray holes and line with pastry cases.

Fill with filling mix.

Place pastry covers over and press together with the end of a fork. Prick the top.

Bake at 220 degrees C for 15 minutes and then at 180 degrees C for a further 10 minutes.

Makes 12-15 pies

Ingredients:

Gluten Patties:

1 egg

1 tablespoon peanut butter

1 teaspoon Marmite

½ grated onion

½ cup milk

½ cup gluten flour

Instead of the above recipe, you can use Sanitarium Tender Pieces or slice up 3 - 5 Wheat 'n' Walnut Cutlets (Gluten Steaks) Go to that recipe!

Sauce

1 tablespoon oil

1 clove garlic

1 onion sliced in rings

1 cup frozen or fresh green beans, sliced

2 cups of sliced fresh mushrooms

Optional vegetables as desired:

1 red capsicum cut into strips

1 carrot, cut into fine sticks

Celery tops or silver beet leaf, chopped finely

1 cup tomato soup

1 packet cream of mushroom soup mix

Water or stock to make a nice sauce - approximately 1 cup.

Flavourings to taste

Light sour cream or Greek style yoghurt

Method:

Blend all ingredients, leaving flour and milk till last.

Fry teaspoonfuls in hot oil. Set aside.

Sauce:

Saute garlic, onion, beans, mushrooms and optional vegetables in hot oil.

Add soups, water and flavourings.

Let it come to the boil and simmer.

Drop gluten patties into sauce.

Simmer for 15 minutes. (If using Tender Pieces or Wheat 'n' Walnut Cutlets simmer for 7 minutes).

Just before serving, add sour cream or yoghurt to taste.

If reheating, make sure the sauce does not curdle.

You can add toasted slivered almonds to this as well to give a nutty texture.

Ingredients:

Puff pastry sheets
Basil pesto
Sliced tomato
Sliced zucchini
Feta cheese
Grated tasty cheese
Oregano
Sesame seeds

Method:

Place a small bowl upside down on centre of pastry sheet and trace around it. Cut corners off the pastry square as shown.

Spread pesto on pastry around outside of bowl tracing.
Cut tomato slices in half and place on top of pesto around bowl tracing line.
Add slices of zucchini.
Crumble feta cheese over the top and sprinke with grated cheese and oregano or seasoning of choice.

Cut lines through centre of pastry where bowl was, to form triangular flaps. Crimp around outside edge and fold triangular flaps over and press to seal to outside edge. You can use some strips of pastry from corners to secure more firmly if desired.

Place on baking tray and sprinkle with sesame seeds and brush with milk. Bake at 200 degrees until golden and crusty.

Serve with soup, salads or with snacks and dip.

Ingredients:

1 large or 2 small onions, diced

½ red capsicum, diced

1 bunch of silver beet, washed & coarsely shredded (approximately 10 -12 leaves)

1 teaspoon Massel stock powder - chicken-like flavour

1 teaspoon salad herbs

½ teaspoon herb salt

Other flavourings as desired

500 gram tub Ricotta Cheese

¼ cup Pine Nuts

6 - 7 sheets Puff Pastry

Sesame seeds for garnish (optional)

Makes about 40 triangles

Method:

Place onion, capsicum and shredded silver beet into a frypan and steam in their own water until cooked. (A little oil may be used if desired)

Add seasonings and flavourings.

Stir the Ricotta Cheese and Pine Nuts into the mixture.

Cut each sheet of Puff pastry into thirds and then cut each third into two on a diagonal. See diagram.

Fold as shown and fill each one with a heaped teaspoon of mixture.

Fold down top triangular piece and press together.

The top of the triangle may be pressed into a container of sesame seeds if desired.

Freeze in an airtight container, using the blue plastic sheets that were between puff pastry sheets to separate layers of triangles.

When required, bake at 220 degrees C for 10 -15 minutes or until golden.

Ingredients:

1 large potato

1 small onion - finely diced

1 celery stick - finely diced

¼ cup red capsicum - finely diced

¼cup sweet corn kernels - drained

¼ cup three bean mix - drained

1 tablespoon tomato paste

1 teaspoon Pesto - see recipe

1 teaspoon crushed garlic

2 teaspoon fresh rosemary - finely chopped

1 tablespoon olive oil - for sauteing

1 tablespoon low fat yoghurt

Method:

Wash potato well and microwave on high till tender (approximately 2-3 minutes depending on size) and set aside.

Combine the onion celery capsicum, sweet corn and three bean mix.

Microwave on high for 3 minutes.

Add the pesto and tomato paste and microwave a further 2 - 3 minutes.

While vegetables are cooking, slice the potato into thick slices and saute with garlic and rosemary until golden brown.

Place potatoes onto a serving dish, heap with corn and bean mix and top with yoghurt.

Garnish with fresh rosemary basil or oregano according to taste.

Ingredients:

½ cup low fat cottage cheese or

1/3 cup crunchy peanut butter or

1/3 cup cooked legumes (lentils, soy beans, chick peas etc.)

1 cup cooked brown rice

½ teaspoon Marmite

½ teaspoon mixed herbs

½ 50 gram packet mushroom soup

½ onion, finely chopped

1 egg

1 tablespoon gluten flour

1/3 cup dry breadcrumbs

2 teaspoons instant gravy powder (optional)

1 tablespoon oil

Method:

Choose which source of protein you will use.

If using legumes, you may need to mash them.

Mix all ingredients together except breadcrumbs, gravy powder and oil.

Combine breadcrumbs and gravy powder.

If using cottage cheese, add some of the breadcrumbs to the mixture until a workable consistency. Retain some breadcrumbs for coating the rissole.

Shape into rissoles and coat in breadcrumb mixture.

Fry in oiled pan.

Cook slowly and turn when golden brown.

Makes 8-9 rissoles

Ingredients:

2 eggs

1 cup soy drink

1 finely chopped onion

½ teaspoon curry powder

½ cup tomato puree (or soup)

1 teaspoon soy sauce

½ teaspoon sweet basil

½ teaspoon mixed herbs

1 teaspoon Massel stock powder (Beef flavour)

½ cup chopped walnuts or pecans

1 cup gluten flour

2 tablespoons oil (for frying)

Filling

1½ cups stuffing mix (or 8 slices bread,

½ teaspoon each of basil and mixed herbs,

½ teaspoon stock powder)

1 grated onion

1 egg (optional)

1 cup hot water (extra if no egg)

Broth

2 heaped teaspoons Marmite

2 teaspoons tomato sauce

2 teaspoons Massel stock powder (Beef flavour)

4 cups of boiling water

Method:

Mix first 10 ingredients in food processor.

Add gluten flour. Should be a pouring consistency.

Heat large electric frypan to 180 degrees C.

Add oil.

Pour mixture into pan and spread over the pan to the edges.

Put lid on - with vent closed.

Cook till well-browned underneath.

Mix filling ingredients together and add water to combine to make a stuffing consistency.

Spread filling to cover half the roast.

Gently fold over the other half with a couple of slides and press down edges.

Move into the centre of the pan.

Mix broth ingredients together and pour over the roast.

Lift the roast a little to let the broth underneath.

Put lid on again with vent closed and simmer for 45-60 minutes, spooning the broth over roast every so often to prevent roast from drying out.

Cut into slices and serve with broth gravy.

May also be served cold as cold cuts.

Serves 10 - 15

Ingredients:

1 teaspoon oil

1 large onion chopped

2 cups grated carrot

1½ cups shredded cabbage

¼ teaspoon mixed herbs

3 tablespoons tomato paste

½ teaspoon salt

1 cup cooked soy beans

3 sheets puff pastry

1 tablespoon soy drink

2 teaspoons sesame seeds

Method:

Saute onion in oil until soft.

Add carrot and cabbage and stir fry a few minutes.

Add mixed herbs, tomato paste and salt.

Mash soy beans and add.

Stir well.

Allow mixture to cool.

Cut each sheet of pastry in half and evenly divide the mixture onto each piece.

Brush edges with soy drink and roll, pick with a fork.

Brush rolls with soy drink and sprinkle with sesame seeds.

Bake on a baking tray in a moderate oven for 20 - 25 minutes.

Makes 36 party-sized rolls

Ingredients:

Broth:

2 - 2½ litres water

1 packet French Onion Soup

1 Massel Stock Cube or 2 teaspoons Massel Beef Stock powder

Cutlets:

2 cups water

1 tablespoon Marmite

1 large onion

1 teaspoon vegetable salt

2 tablespoons chopped walnuts or pecans

1 small stock cube - mushroom, mixed herb or 1 teaspoon Massel Beef stock powder

2 - 2½ cups gluten flour

Method:

Fill saucepan with water.

Add all other broth ingredients. Bring to the boil.

Place all ingredients for cutlets except gluten flour into blender and blend.

Pour into bowl.

Add flour, mixing with a fork. Knead to develop gluten.

Break or cut into small lumps and flatten on table top.

Drop into boiling broth and cook for 3/4 to 1 hour.

Store in stock until used or lay on tray and freeze and then bag.

Serving suggestions:

Dip in egg and bread crumbs or a mixture of bread crumbs and gravy mix and fry.

Cut into strips and use in stroganoff.

Mince and use in savouries.

Ingredients:

1 small onion, peeled
1 clove garlic, crushed
½ cup walnuts
1 beaten egg
¼ cup water
herbs and seasonings to taste
½ teaspoon salt
½ cup grated cheese
¼ cup Rolled Oats
½ cup breadcrumbs
plain flour (for rolling)

Broth:
1 onion - fried
1 cup tomato soup
1 cup water
salt and other seasonings as desired.

Method:

Place onion, garlic, walnuts, egg, water, seasonings and salt in a food processor and process.

Add to grated cheese, Rolled Oats and breadcrumbs. Allow to stand for around 30 minutes.

Form into balls and roll in flour. Deep fry until golden brown.

Place in broth and simmer for 30 minutes. Serve on top of noodles.

Garnish with herbs or cheese.

Serves 4-5

Ingredients:

400 grams fresh or frozen broccoli florets
3 medium potatoes, peeled and chopped
1 onion, chopped
1 bay leaf
1 tablespoon chopped parsley
2 cups water
.........................................
2 cups skim milk
¼ cup light sour cream
440 gram can creamed sweet corn
¼ teaspoon nutmeg
2 Massel chicken style stock cubes or
2 teaspoons powdered stock.

Method:

Place the first set of ingredients in a large saucepan.
Simmer for 20 - 30 minutes until potato is tender.
Remove bay leaf.
Blend in food processor.
Add remaining ingredients and reheat.

Serve with hot garlic bread or with Ricotta Toast.

Serves 8

Ingredients:

1 teaspoon vegetable oil
1 onion, sliced
2 teaspoons mild curry powder
5 cups vegetable or chicken-like stock
5 large carrots, washed and chopped
1 large potato, peeled and chopped

Season to taste with salt and herbs as desired

Optional -
1 stalk of celery, chopped
Ground ginger to taste
Coconut cream powder may be added to stock

Method:

Heat oil in a large pot and cook onion until translucent.

Stir through curry powder and cook for 1 minute.

Add remaining ingredients and bring to the boil.

Cover, reduce heat and simmer for 10 minutes or until vegetables are tender.

Remove from heat. Blend until smooth, adding a little extra water if required.

Reheat to serving temperature.

Serves 4

Ingredients:

2 teaspoons oil

2 onions, chopped

2 cloves garlic, crushed

1 teaspoon curry powder

1 kg potatoes, finely chopped

2 chicken stock cubes

6 cups water salt to taste

1 x 420 gram can corn kernels, drained

finely grated cheese

2 tablespoons chopped fresh parsley

TVP bacon chips (optional)

Method:

Heat oil in a pan, add onions and garlic, cook stirring, until onions are soft.

Add curry powder, cook, stirring for about a minute.

Add potatoes, crumbled stock cubes and water.

Bring to the boil, simmer, covered, for about 10 minutes, or until potatoes are tender.

Blend or process mixture until smooth return soup to pan, season with salt.

Stir in corn, and half the parsley. Heat until hot.

To serve, sprinkle with TVP bacon chips, cheese and parsley.

Ingredients:

1 packet red lentils

1½ litres water

2 onions diced

2 sticks celery diced

1 clove garlic, finely chopped

1 large can Tomato Soup (concentrate)

2 teaspoons of powder or 2 cubes of Massel Vegetarian Stock - Beef flavour

2 medium tomatoes - diced

Chopped chives

Method:

Place red lentils, water, onion, celery and garlic in saucepan and bring to boil and simmer.

Add tomato soup and stock powder or cubes.

Add tomatoes and chives a few minutes before serving.

Ingredients:

Juice of 5-6 lemons
3-4 cloves garlic (crushed)
5 cm fresh ginger root (grated)
1 cup honey
1/8 teaspoon cayenne pepper
3-4 cups of hot water

Optional: Add 12 drops of Eucalyptus oil to boiling mixture as an additional decongestant.

For a stronger brew, you can double the garlic and triple the cayenne pepper

Method:

Place lemon juice, garlic, ginger, honey and pepper in a blender or food processor and blend till smooth. Add to hot water and boil and simmer all ingredients for 5-10 minutes. Pour into sterilized bottles and seal. Refrigerate after opening. Can last up to 4 weeks in fridge.

Drink half a cupful or can be diluted 2 tablespoons to 1 cup of hot water.

Makes approximately 1.2 litres

Ingredients:

¾ cup tightly packed fresh basil leaves

1 clove garlic

Pinch salt

¼ cup olive oil

¼ cup toasted pine nuts

25 grams grated parmesan cheese

Makes about ¾ cup

Method:

Place basil in the bowl of a food processor or mortar.

Crush and peel garlic.

Add to basil with the salt and half the oil.

Process or pound to a smooth paste.

Add pine nuts and remaining oil and process or pound until the nuts are lightly chopped.

Add parmesan cheese and process to mix in.

Method:

Combine all the ingredients except the flour in a saucepan and simmer for 10 minutes until the dates are softened.

Add wholemeal SR Flour

Bake in a cake tin for 1 hour at 160 degrees C.

Ingredients:

6 oranges

2 grapefruit

4 mandarins

2 kiwi fruit

1 small tin (425 g) crushed pineapple (in natural juice)

1 small tin (425 g) halved apricots (in natural juice)

½ cup shredded coconut

Optional for extra colour and flavour:

½ cup fresh raspberries or

1 tablespoon glace red cherries, halved

Method:

Peel all fresh fruit.

Section the grapefruit and cut segments into bite-sized pieces.

Cut oranges into bite-sized pieces.

Separate segments of mandarins.

Slice kiwi fruit and cut into quarters.

Cut halved apricots into smaller pieces.

Place all ingredients into a large bowl.

Toss lightly.

Ingredients:

½ packet Marie biscuits

½ packet Granita biscuits

200 gram butter

1 tin light condensed milk

½ cup lemon juice

2 teaspoons gelatine

½ cup boiling water

1 packet jelly crystals (red looks best)

400 ml boiling water

Method:

Crush biscuits.

Melt butter and add to biscuit crumbs.

Press into a Tupperware slice container.

Refrigerate

Mix condensed milk and lemon juice.

Dissolve gelatine in ½ cup boiling water and add to condensed milk.

Pour over biscuit base.

Refrigerate.

Dissolve jelly crystals in boiling water.

Wait till the jelly is starting to set and then gently pour over the slice taking care not to disturb the condensed milk layer.

Refrigerate.

Ingredients:

2 tablespoon apricot yoghurt

1 cup mango slices

Method:

Place fruit and yoghurt into a blender or food processor.

Blend until smooth and creamy.

Ingredients:

2 cups crushed Cornflakes

¼ cup coconut

¼ cup dried apricots

50 grams butter

1 tablespoon honey

½ cup sunflower seeds (chopped fine)

¼ cup sugar.

Method:

Put butter, honey and sugar in a saucepan and boil until fluffy.

Crush cornflakes and chop apricots.

Mix together sunflower seeds, apricots, cornflakes and coconut.

Pour over butter mixture and mix quickly.

Press into a flat tin.

Ingredients:

2 tablespoons dried yeast

¼ cup lukewarm water

2 tablespoons sugar

1 tablespoon salt

3 tablespoons oil

2¼ cups mashed fully ripe bananas

4 cups Rye flour

1 cup plain flour

Optional: Pepitas (pumpkin seeds)

Method:

Mix the yeast into the warm water with the sugar and set to bubble.

Mix together the salt, oil and bananas.

Add half the flours and beat until smooth. Add the yeast mixture.

Add the remaining flour gradually and mix well.

Turn onto floured board and knead for about 8 minutes, adding enough additional Rye flour to prevent sticking.

Place in a lightly greased bowl.

Cover and let rise until double in bulk (1½ - 2 hours).

Turn out on floured board and knead lightly for about 2 minutes.

Shape the dough into two loaves. (Optional - press pepitas into the top)

Place in lightly greased bread pans, cover and let rise again until double in bulk (¾ - 1 hour).

Bake in hot oven (210 degrees C) from 5 - 10 minutes, or until crust begins to brown.

Then reduce the temperature to a moderate oven (180 degrees C) and bake for 35 - 40 minutes longer or until bread is done.

Ingredients:

A:
2 cups soy milk
1 tablespoon oil (optional - grapeseed is nice)
1 tablespoon honey
½ teaspoon vanilla essence
up dried pineapple c½ teaspoon salt
¼ chunks
¼ cup dried pawpaw chunks

B:
½ cup polenta (cornmeal)

Method:

Put all ingredients A into a non-stick saucepan and stir while bringing to the boil.

Add polenta while stirring and continue stirring until it starts to thicken. Turn heat to minimum, cover and simmer for 2-4 minutes until cooked.

Serve with stewed or fresh fruit toppings of choice (e.g. cream, milk, pear cream etc.)

Serves 2 - Multiply recipe as needed for extra serves.

Ingredients:

200 grams fresh ricotta cheese
2 tablespoons finely chopped pecans
1 tablespoon chopped parsley
1 teaspoon dried basil, or
1 tablespoon fresh basil
½ teaspoon soy sauce
1/8 teaspoon paprika
6 slices of thick wholemeal bread

Method:

Combine ricotta, pecans, parsley, basil, soy sauce and paprika in a small bowl.
Arrange bread on baking tray.
Divide mixture evenly between slices of bread and spread on.
Bake at 220 degrees C for 15 minutes.

Cut into fingers if desired, and serve immediately for breakfast or as an accompaniment to soup.

Serves 6

Ingredients:

½ cup white Quinoa

2 cups boiling water

1 cup Rolled Oats

½ cup chopped dates or other dried fruit as desired (e.g. prunes, apricots)

1 teaspoon salt

Method:

Place quinoa, salt and 1 cup of water in a saucepan and bring to the boil. Simmer on low heat till nearly cooked.

Add rolled oats, chopped dates and remaining water (to consistency desired) and simmer on low heat until cooked.

Serve with milk, soy milk, yoghurt, or cream with sliced banana or fruit of choice. Can also garnish with slivered almonds.

Ingredients:

2 cups water

1 onion

2 cups raw peanuts

1 large field mushroom

1 - 2 teaspoons salt (or to taste)

1 teaspoon green herb or vegetable stock powder

1 teaspoon Massel beef flavoured stock powder

1 teaspoon Marmite

1 - 1½ cups Gluten flour

Method:

Place all ingredients except Gluten flour into a blender and blend until smooth.

Pour into a bowl and stir in gluten flour until a nice consistency - not too dry.

Spoon into cleaned old soup cans or steamer bowls which have been sprayed with Canola oil. Fill to  about 1 - 2 cm from the top.

Cover with pleated Alfoil and fasten with rubber band.

Place in large saucepan with water about half way up the cans or bowl and steam gently for 3 hours

May be pressured cooked for 1½ hours if desired.