Why it’s good to eat bacon

MFF_potatolentilsalad2

Happy Friday everyone! Hope your week has gone by as speedy as mine has. Can’t believe it’s nearly the weekend. Today’s post is a yummy salad that came together due to laziness, but fits in nicely with my ‘Cooking for Beginner’s’ series: recipes that are quick, easy, healthy and cheap.

After returning home from the gym, tired and sore, I needed a good hit of carbs and protein to repair my tired muscles. After exercising, it’s really important to get both carbs and protein in you to repair the damage you’ve done. Without the energy to go to the supermarket, I rummaged through the pantry and found some little yellow potatoes that would fulfill my carb component. Since our cupboards were quite bare, the only sources of protein I could find were bacon and lentils. Potatoes, bacon and lentils, how very french.

I decided I’d make a salad using these ingredients, throwing in a handful of spinach leaves for some added vitamins (I hope you’re all adding them to your baked beans after last weeks post!). After cooking the potatoes, lentils and bacon, I tossed together my ingredients with lemon juice and olive oil. Speedy, healthy and delicious. Not to mention frugal!

I know some of you out there are raising your eyebrows at me saying this is a healthy salad given it’s got bacon in it. But I’ve got some good news for you: bacon is not bad for you. The high protein/low carb composition of bacon is actually beneficial for weight loss, as it raises your metabolism and helps build leaner, stronger muscles. Bacon also has less total fat, saturated fat and cholesterol than many popular cuts of beef and chicken, with a protein to fat ratio of 4 to 1, one of the best on earth. In fact the fats found in bacon are actually good fats, the monounsaturated kind found in olive oil that are good for your brain. Also, the Omega-3 fatty acids found in bacon not only help prevent heart disease, they lower your cholesterol, reduce inflammation and improve circulation, plus unlike fish, bacon doesn’t contain mercury.

So there you go. Eat bacon: it’s good for you.


BACON, POTATO, SPINACH & LENTIL SALAD

1 kg white baby potatoes, skin on
2 cups (380g) green puy lentils or french lentils
4 rashes of bacon, diced
2 cloves of garlic, crushed
1/2 red onion, finely diced
juice of 1 lemon
1/4 cup extra virgin olive oil, plus extra
100g baby spinach leaves
salt & pepper

  1. Preheat oven to 200C.
  2. Cut potatoes into 3cm pieces (I cut mine in quarters). Bring a large saucepan of salted water to the boil, add potatoes, and cook for 10 minutes until just tender. Take the potatoes out of the water, keeping the water on the boil. Transfer potatoes to a baking tray, drizzle with a little olive oil and sprinkle over salt and pepper. Place in a hot oven and bake for 20 minutes or until golden.
  3. Meanwhile, rinse the lentils under cold water. Add the lentils to the boiling water the potatoes were in, and boil for 20 minutes or until tender. Keep an eye that the water does not boil dry.
  4. While the lentils and potatoes are cooking, heat a large fry pan, add the bacon without any oil, and fry until really crispy, about 5-10 minutes. Add the garlic and cook, stirring, for 1 minute until fragrant. Turn off the heat, stir through the onions and set aside until you are ready to assemble the salad.
  5. When the lentils are cooked, drain them and run under cold water. Drain well. Transfer lentils to a large bowl. Add the bacon mix, the lemon juice and 1/4 cup olive oil and toss to combine. Season with salt and pepper.
  6. Add the spinach leaves and potatoes and toss to combine. Serve immediately.

Serves 4

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Chicken Involtini

MFF_ChickenInvoltini

So how did you all go with my last post? A little less scared of making your own curries from scratch now? I hope so.

Today’s recipe was actually my dinner last night. Really. I came home from work at 6 and was really not in the mood for cooking. Somehow by 6.30 I had this on my plate, which is why I thought it would be great to share with you for my ‘Beginner’s Series’.

Chicken breasts are so versatile, they’re almost always in my fridge. Don’t be scared of the whole ‘salmonella’ thing, just make sure you wash your hands and board thoroughly after they’ve touched the raw chicken. You can really stuff them with anything. Today I just went with the classic ham and cheese and added in some spinach for the health benefits.

I add spinach to everything I can because it’s so good for you: it’s an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s also a good source of protein, phosphorus, vitamin E, zinc, dietary fiber, copper, selenium, niacin, and omega-3 fatty acids. Wow. Seriously, stir through a handful with your baked beans in the morning. You won’t even know it’s there.

You’ll need to serve these chickens with a nice salad or steamed veggies. I had mine with some asparagus that I microwaved in a little water for a couple of minutes. I added a big hunk of butter before serving, but if you are feeling virtuous, leave it out.

CHICKEN INVOLTINI

4 x skinless chicken breasts
50g spinach leaves, chopped
4 slices of ham, chopped
100g grated mozzarella
50g feta cheese
3 tbsp coconut oil (or use regular olive oil)
salt and pepper
kitchen string, suitable for the oven
salad or veggies to serve

  1. Preheat oven to 180C.
  2. Using a mallet or the fist of your hand, flatten each chicken breast out to an even thickness. Set aside. Make sure you don’t cross contaminate anything with the raw chicken, so make sure you clean your board before using it for anything else!
  3. In a bowl, combine the spinach, ham, mozzarella and roughly crumble in the feta. Season with a little salt and pepper and stir to combine.
  4. Take a quarter of the stuffing mixture, scrunch it into a sausage shape, and place in the middle of one of the chicken breasts. Roll the chicken up into a roll and secure with 3 pieces of kitchen string. Repeat with remaining chicken breasts.
  5. Heat oil in a frying pan and fry the chicken rolls on all sides until golden, about 5 minutes. You may need to do this in batches depending on how big your pan is. Don’t overcrowd the pan or the meat will stew, not brown. Add extra oil if you do it in batches.
  6. Place browned chicken rolls on a baking tray and cook in a moderate oven until cooked through, about 10 minutes. Test your chicken breasts by cutting them in half: the breast meat should be pale, almost white (not pink).
  7. Slice before serving with salad.

Serves 4

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Lamb Korma Curry

MFF_Korma

I was speaking to my friend Miss N the other day, who has recently decided she wants to learn how to cook! Horay! I love when people are interested in learning to cook! But it makes me wonder, if she is only NOW learning to cook, how has she gotten by all this time? Processed, pre-packaged foods? The thought of a box of Easy-Mac (I’m looking at you Miss R) makes my stomach queasy, especially when making REAL Macaroni Cheese is so damn easy. My motto is: if you can’t understand the ingredients listed on the back without a degree in science, don’t eat it. You don’t know what is going in your body, plus, you are missing out on a lot of essential vitamins, proteins, and good fats.

So, I want to do a series for people like Miss N who want to learn to cook, and need some easy, healthy and affordable recipes for their repertoire. Today’s recipe is one of my favourite go-to recipes: lamb korma. It’s not quite a traditional korma as I’ve added in some pumpkin and green beans for added vitamins and because it makes it an easy one-pot-meal. It’s also great because it’s really versatile; if you don’t like lamb, use chicken; if you don’t have pumpkin or beans, use what you’ve got. Just stick to the spice base and use what you’ve got. Feel free to double the quantities, making extra to freeze and take for work lunches (you’ll be the envy of the entire office).

Don’t be scared by the list of ingredients: half of them are spices which are all together in the spice isle of your supermarket and all you have to do is dump them in. Plus they have added health benefits: turmeric in particular has anti-inflammatory powers, helps heal wounds, improves pancreatic functions and is thought to fight cancer. Ginger too is good for fighting cancer and inflammation, while fresh garlic improves the immune system and has been shown to reduce bad cholesterol.

You’ll only need a little bit of each spice, so initially you may need to invest a little in your spice collection. If you buy the spices in packets rather than bottles they’re usually cheaper, but be sure to store them in glass to keep them fresh. But once you’ve got them they’ll keep in the cupboard for months, allowing you to make this delicious HEALTHY curry again and again.

LAMB KORMA
W/ PUMPKIN & GREEN BEANS

2 tbsp oil (any is fine, but I use coconut for added health benefits)
1 brown onion, chopped
10 green cardamom pods
1 tsp ground turmeric
1 cinnamon stick
1 tsp ground cumin
2 tsp ground coriander
1 tsp chilli powder
1 tbsp smoked paprika
3 cloves of garlic, crushed (please don’t use the jar stuff!)
1 tbsp finely grated fresh ginger
1/2 cup tomato paste
500g diced lamb
2 cups (500ml) water
1 cup (250g) natural yoghurt, plus extra to serve
1/2  (500g) butternut pumpkin
200g green beans
fresh coriander to serve (optional)
steamed rice to serve

  1. In a large, deep saute pan or saucepan, heat the oil over moderate heat and add onion. Fry for a few minutes until tender but not brown, about 5 minutes.
  2. Lightly bruise the cardamon pods using a motor & pestle, or just beat them lightly with a rolling pin. Add to the onion with the turmeric, cinnamon stick, cumin, coriander, chilli and paprika. Stir and allow to cook for a minute to release the flavours of the spices, about 1 minute.
  3. Add the garlic and ginger, and stir until fragrant, about 1 minute. Make sure you don’t burn the garlic as it will make the curry bitter. You need to fry the garlic a little though to get rid of the raw taste.
  4. Stir through the tomato paste, before adding the lamb. Cook, stirring, until the lamb has sealed (the surface of the lamb will change colour from raw red to brown).
  5. Add the water and the yoghurt and stir through. Reduce heat to low and leave to cook for 1 1/2 hours, stirring occasionally, until meat is very tender. Check occasionally to make sure there is enough liquid in the pan otherwise it will burn. The sauce should thicken to a runny gravy consistancy.
  6. While the curry is cooking, peel the pumpkin and discard the seeds. Cut into 2cm cubes and set aside. Cut the top and bottom off the beans and cut into 5cm lengths.
  7. Once the meat is tender, add the pumpkin and cook for another 15 minutes until almost tender. Add the beans and cook for another 5 minutes until everything is cooked.
  8. Serve hot over rice with extra yoghurt and fresh coriander.

Serves 4

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A quaint little Christmas Day for 2012

MFF_XMAS12_table

Yeah OK, so I know it’s a bit ridiculous that I’m still posting about Christmas, but it would be a shame for you all to miss out on some great recipes.

Christmas Day this year was unlike other years in that it was just the 5 of us. No noisy cousins or little kids, just a very grown up affair for Mother K, Father T, Sisters E & A and I. It was a nice change to be honest. After the spectacular feast my housemate Miss R and I put together for our families only days before, I was relieved the big day was much more low key.

I kept things simple, making only the usual Salmon Gravlax that we make every Christmas for starters. Of course, I made a lot less this year than in previous years (I usually cure a whole 2.5kg salmon) but it still worked equally as well. Actually, I wish I’d made more because I LOVE snaking on it in the days following Christmas. The photo below shows only half what the recipe makes, as the other half we ate on Christmas Eve.

MFF_XMAS12_gravlax1

MFF_XMAS12_gravlax2

For mains, Sister E and Sister A both demanded Turkey, even though I had given them an excellent Turkey w/ sage butter a few days before at our family gathering. Since it was just us 5, I did a rolled turkey breast stuffed with bacon and sage. The extra stuffing I made is still sitting in my freezer, as a sort of ‘in case of emergency’ meal. Feel free to cook it along side the turkey if you are a fan of stuffing.

MFF_XMAS12_turkey

Along with the turkey, I made the same roast beef that I made last year. If it’s not broke, don’t fix it hey? I love roast beef, but I would never normally spend the kind of money it takes to buy a beautiful eye fillet, except at Christmas. PLEASE don’t over cook it! It would be a shame to see it cooked well done, as it is quite a lean cut of meat and would dry out. Don’t be afraid of the seasoning either. The salt and pepper form a crust on the outside of the meat, but don’t really have time to penetrate deeper, so be generous.

MFF_XMAS12_beef

For sides I AGAIN went to my Christmas-sides-bible, Andrew McConnell’s Cumulus Inc. book. Seriously. Buy the book. I went a whole year not cooking a single thing from it, but now that I’ve started I can’t stop! I know I savaged his Cumulus Inc. when I visited for breakfast last year, but only because I knew how good the food SHOULD be. The recipes below don’t appear exactly as they do in the book, as I have made some of my own alterations, usually because of what I find easier/ingredients I can’t find etc.

From ‘the bible’, I chose the make a marinated beetroot, lentil, apple and mint salad, opting to leave out the shanklish as I didn’t have the time nor the patience to source this elusive cheese. As I had a bunch of dill flavored fetta left over from our family get together, I added this instead. Mother K is a big fan of beetroot, so I knew she’d like this one. It was a good choice when you’re cooking for a lot of people, as you can prepare it in advance and just whip it out when needed.

MFF_XMAS12_beetsalad

When I saw a recipe for grilled zucchini with pine nuts, currents and fetta, I knew it was a dish Sister A would like. The original recipe called for baby zucchinis, but as I couldn’t find any I substituted in some asparagus. I really did have a lot of that dill flavored fetta leftover, so again, I used that in my version. Don’t feel like you have to use dill flavored fetta though, it will still be delicious with the regular kind. Again, this is a great dish for a group, as you can prepare it in advance and bring it out when needed.

MFF_XMAS12_zucchini

I’m a bit of a fan of cauliflower lately to be honest, so I was drawn to a recipe for spiced cauliflower with goats curd. It was probably one of the favourites of the day. Don’t be put off by the spices, the dish still goes really well with everything else.

MFF_XMAS12_cauliflower

Finally, I again made the same goose-fat roast potatoes I made for our family get together. They were just such a hit. You can get the goose fat from a lot of good delis these days – I know they sell it at the Camberwell Food Market which is where I have bought it previously, or at the little deli in Glenferrie opposite the Safeway.

MFF_XMAS12_potatoes

I won’t lie, we had a lot of leftovers. But that’s exactly what you want at Christmas isn’t it? There would be nothing worse than opening the fridge on Boxing Day and finding it empty, I think. The disappointment of Christmas being over is bad enough.

MFF_XMAS12_spread

Dessert was, of course, Father T’s Christmas Pudding which was looking a little worse for wear this year. It stuck badly to the pudding bowl, and so I’ve told him he must invest in a new one for next year. As we didn’t have any brandy in the cupboard, we lit it using Cointreau which didn’t work quite as well.

MFF_XMAS12_pudding

It was a lovely day, with lots of good food. I sent everyone home with a plate of leftovers, and still had lots left for myself.


SALMON GRAVLAX W/ DILL SAUCE

100g caster sugar
1/4 cup salt
1/2 tbsp white pepper
1.3kg-1.5kg salmon fillet, skin on, bones removed*
1 bunch fresh dill
toast to serve

DILL SAUCE
1 cup mayonnaise (I like Kraft)
1/2 cup honey wholegrain mustard
2 tbsp white vinegar
1 tbsp caster sugar
3 tbsp dry dill

  1. Combine sugar, salt and pepper. Set aside.
  2. Cut salmon fillet equally in half.
  3. In a large, deep dish, place 1/4 of the dill. Place one half of the salmon fillet, skin side down on the dill.
  4. Sprinkle 1/3 of the sugar/salt mix over the salmon. Top with 3/4 of the remaining dill.
  5. Sprinkle 3/4 of the remaining sugar/salt mix over the dill, before placing the second half of the salmon fillet, skin side up, on top.
  6. Top with remining sugar/salt mix and dill.
  7. Cover with aluminium foil, and weigh down with a light weight (I use 4 cans of beans on a tupperware lid). Leave to cure for 2 days, turning every 24 hours. Taste the liquid the salmon seeps out for seasoning (you may want to add more sugar or salt according to taste).
  8. To serve, cut thinly on the angle, away from the skin. Serve on toast with the dill sauce.
  9. FOR DILL SAUCE: In a large jar, mix together all the ingredients. Store in the fridge, dolloping a little over the gravlax when needed.

*Ask your fish monger to cut off the tail end of the fillet, so that it is an equal thickness the whole way through.

Serves 12 as an hors d’oeuvre.


ROLLED TURKEY STUFFED W/ BACON & SAGE
& PORT GRAVY

1 x 1.5kg turkey breast, skin on (ask your butcher to flatten it, ready to roll)
1 tbsp canola oil
3 rashes of bacon, rind removed, cut into 5mm cubes
3 garlic cloves, crushed
2 brown onions, finely chopped
8 sage leaves, finely chopped
3 tbsp (25g) toasted pine nuts
Finely grated rind of 1 lemon
1/2 cup chopped flat-leaf parsley
2 cups fresh sourdough breadcrumbs
2 eggs, lightly beaten
salt and pepper
kitchen string (oven proof so no plastic)
olive oil

  1. Preheat oven to 180C.
  2. In a saucepan over moderate heat, saute bacon in canola oil until crispy. Add garlic and cook, stirring, until fragrant but not brown, about 1 minute. Add onion and cook, stirring occasionally, until translucent, about 5 minutes. Add a little salt to stop the onion browning. Remove mix from heat and allow to cool slightly.
  3. Transfer onion mix to a bowl, and stir in sage leaves, pine nuts, lemon rind, parsley, breadcrumbs and eggs. Season well with salt and pepper.
  4. Lay your turkey breast out flat on a clean surface, the longest side facing you. Spoon the stuffing onto the turkey, creating a saussage shape along the side closest to you, about 3-4cm thick. You can cook any leftover stuffing alongside the turkey. Gently roll your turkey up, into a saussage.
  5. Cut 5 x 40cm lengths of kitchen string. Slide the first string under the turkey breast to the middle, and tie it tightly to keep the turkey in place. Repeat with remaining string, with 2 ties each side at equal distance. Cut any excess string. (You can do up to this point in advance, placing the turkey in the oven when you need).
  6. Transfer your rolled turkey breast to a baking dish. Rub with a little olive oil and season with salt and pepper. Place in a moderate oven for 1 1/2 hours (or 30mins per 500g). Test if the turkey is ready with a skewer – the juices should run clear with no sign of pink. Allow to rest for 30 minutes, covered, before carving. Serve with gravy.

Serves 6-8 as part of a buffet

PORT GRAVY
juices from turkey
1 1/2 tbsp cornflour

chicken stock
3 tbsp port, or to taste (I like to add a lot!)
salt and pepper

  1. Strain the juices from the turkey into a saucepan. Take 1/2 cup of the juices and stir together with the cornflour until smooth. Pour back into the saucepan and add enough chicken stock to make 500ml.
  2. Add the port and whisk together over moderate heat until it thickens and begins to bubble rapidly. Season to taste and serve hot with the turkey.

Makes 500ml


ROAST BEEF

1.5kg beef eye fillet
1 tbsp each freshly ground salt and pepper
olive oil

  1. Preheat oven to 180C.
  2. Sprinkle salt and pepper on a chopping board. Roll beef in salt and pepper to form a crust.
  3. Heat a little olive oil in a large pan and cook beef fillets on all sides until sealed, about 5-10 minutes.
  4. Transfer beef to a roasting tray and roast in a hot oven for 25 minutes for medium rare. Allow to rest for 10-15 minutes before slicing thickly.

Serves 6-8 as part of a buffet


BEETROOT, FETA, LENTIL, APPLE AND MINT SALAD

BEETROOT
2 medium beetroot
100ml olive oil
1/4 tsp ground allspice
1/2 tsp thyme
1 bay leaf
salt and pepper

SALAD
100g small green lentils
5 spring onions, finely chopped
1/2 cup flat-leaf parsley, chopped
1/4 cup mint leaves, chopped
1 tbsp lemon juice
2 tbsp olive oil
50g fetta
10 walnuts, lightly toasted
1/4 granny smith apple, peeled and cut into matchsticks

  1. Preheat oven to 180C.
  2. Wrap the beetroots in foil and roast in a moderate oven for about an hour, until tender. Allow to cool before peeling (use gloves). Cut into 1cm cubes. Combine in a bowl with olive oil, all spice, thyme, bay leaf, and a good amount of salt and pepper. Leave to marinade for at least an hour, or leave overnight.
  3. Place the lentils in a saucepan with cold salted water and bring to the boil. As soon as they begin to boil, take them off the heat and strain them. Place back in the saucepan with more cold salted water and bring back to the simmer. Cook for 15 minutes or until tender. Rinse under cold water and drain well.
  4. To serve, mix the lentils with the spring onion, parsley, mint, lemon juice and olive oil. Season with salt and pepper. Drain beetroot and discard bay leaf. Mix with the lentils. Place on a serving plate, crumble over fetta and top with walnuts and apple.

Serves 6 as part of a buffet


GRILLED ZUCCHINI W/ PINE NUTS, CURRANTS AND FETTA

1 tbsp pine nuts
2 tsp currents
2 medium zucchini
1 bunch asparagus
1 tbsp lemon juice
3 tbsp olive oil
zest of 1/2 lemon
8 mint leaves, torn
50g fetta
sumac

  1. Lightly toast the pine nuts in a dry frying pan until slightly golden. Remove and allow to cool.
  2. Soak currents in a little warm water to rehydrate them. Drain.
  3. Top and tail the zucchini. Thinly slice the zucchini lengthways, and grill on a VERY hot grill pan for 10 seconds either side. Remove, lay on a chopping board and drizzle over 1 tbsp olive oil, lemon juice and season with salt and pepper. Allow to cool.
  4. Meanwhile, hold the asparagus at either end and bend in half, snapping off the woody end. Discard bottom ends, and place in a large pot of boiling salted water for a few minutes until tender, about 4 minutes. Drain and run under cold water to stop the cooking process. Allow to cool.
  5. To serve, toss together the zucchini, asparagus, lemon zest, pine nuts, currants and remaining olive oil. Arrange on a serving plate and crumble over fetta, top with mint leaves and a pinch of sumac.

Serves 4


SPICED CAULIFLOWER W/ GOATS CURD

1 large cauliflower
1 tsp ground coriander
1/2 tsp ground cumin
1/4 tsp ground fennel
2 tbsp olive oil, plus extra
2 spring onions, finely diced
1 green chilli, finely sliced
1/2 cup pomegranate seeds
2 tbsp flat leaf parsley, chopped
2 tbsp mint leaves, chopped
100g goats curd, plus milk to thin
salt and pepper

  1. Preheat oven to 180C.
  2. Cut the stem and leaves from the cauliflower and cut into small florets. Toss in a bowl with the coriander, cumin, fennel, 2 tbsp of olive oil and a good amount of salt and pepper. Roast in a moderate oven for 20-25 minutes or until tender and slightly browned. Allow to cool slightly.
  3. In a bowl, whisk goats curd until smooth. You may need to add a little milk to thin it out to the consistency of thick cream. Set aside.
  4. In a large bowl, combine spring onions, chilli, pomegranate, parsley and mint. Add cauliflower and toss.
  5. Spread goats curd over a serving plate and top with the cauliflower. Drizzle over a little more olive oil before serving.

Serves 6

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A Christmas Family Get Together: Miss R’s Pav

MFF_WSC_pav

This post follows on from Friday’s. Over the Christmas break, housemate Miss R and I hosted a combined family dinner for both our families. Following our buffet-style main meal, Miss R served up one delicious looking pavlova.

While I handled the mains, Miss R was in charge of the dessert. She originally decided to make individual pavlovas, but when her first attempt didn’t work out she opted for one giant one topped with fruit and shards of crunchie bar. It was Miss R’s first attempt at a pavlova and as you can see it turned out amazingly!

The entire night was a success and everything turned out as I’d planned. While it got a little hectic in our kitchen for a while as the food was going out, Miss R helped me breathe and pull it all together.

Coming up in the next post is the intimate menu I created for Christmas day with my family…


MISS R’S FABULOUS PAVLOVA

4 egg whites
1 1/2 cups caster sugar
1 tsp vanilla extract
1 tsp white vinegar
2 tsp corn flour
1/2 cup boiling water

TO SERVE
300ml thickened cream
1 punnet strawberries, halved
1 punnet blueberries
1 mango, diced
1 large crunchie bar

  1. Preheat oven to 175C. Line 2 baking trays with baking paper.
  2. In a glass or metal bowl, beat all the ingredients until stiff (about 10 minutes). Divide mixture between the trays and shape into rounds, approximately 25cm wide.
  3. Place in a moderate oven for 10 minutes. After 10 minutes, reduce oven to 150C and cook for further hour.
  4. Turn oven off and allow pavlovas to cool completely in oven.
  5. Meanwhile, whip the cream until thick. Once the pavlovas have cooled, Place one on a serving plate and spread over half the cream. Top with half the berries, mango and crunchie bar. Place remaining pavlova on top and spread over remaining cream. Top with remaining berries, mango and crunchie bar. Serve immediately.

Serves 12

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