Try For 5 ... with bush tucker tips
This page contains information about traditional ingredients used in Aboriginal food preparation, and recipe ideas to incorporate the bush tucker ingredients in nutritious meals and snacks.
These recipes will help familiarise aboriginal and non-aboriginal people with some highly nutritious and tasty ingredients, and to acknowledge the role that these foods have had in the traditional aboriginal diet for thousands of years.
We hope that this broadens recognition and appreciation of these foods. Native vegetation is protected by legislation, so find out if any permits are required before collection from public land, like roadsides, National Parks or coastal reserves.
This information comes from Feeding your mob with fruit & veg: Bush tucker tips, and has been reproduced with permission from Mid North Coast Local Health District www.mnclhd.health.nsw.gov.au
Bush tucker ingredients
In addition to growing in their natural areas, the bush tucker ingredients may be cultivated or purchased in specialty shops or online.
Akudjera (bush tomato)
These yellow berries are the fruit from a small bush that grows in the dessert areas of NSW. The berries look like small tomatoes, and are harvested once they have been slightly sun-dried on the bush. Bush Tomatoes taste similar to a slightly bitter sun dried tomato, and can be used in a similar fashion to sun dried tomatoes, enhancing the flavour of tomato based dishes.
A great substitute for spinach, Warrigal Greens are a herb with arrow-shaped leaves, common in coastal regions of NSW. Warrigal Greens need to be blanched lightly before use. If you choose young light green leaves this isn’t as necessary. Greens may be blanched and then sautéed in olive oil with a pinch each of Nutmeg, Native Pepper and Lemon Myrtle until leaves wilt and change colour, before adding to recipes.
Long Yam, Round Yam and other tubers like Bush Potato and Bush Carrot can be found in the undergrowth of thickets and rainforest and formed a substantial part of the Aboriginal diet. They are ideal for roasting, soups and casseroles as these long slow cooking processes help to make the starches in these vegetables more digestible.
Often immersed in tidal shores, Samphire stem is salty and something like snake beans. Discard woody stems as you would asparagus, use only the succulent fleshy part of stems. If Samphire is too salty, It can be blanched before being steamed, stir fried or used in dips.
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