1. food and drink
2. desserts and baking

Great
Australian
Bite
Book
Table of Contents
Chapter 1
THINGS EVERY FOODIE SHOULD KNOW
Kitchen Safety
Food Safety
How to Set A Table
Basic Table Manners for Kids
7
7
12
14
14
Chapter 2
RISE AND SHINE—BREAKFAST TIME
Breakfast Recipes from the Human Race
Dietary Guidelines for Children and Adolescents in Australia
16
16
19
Chapter 3
MUNCHY CRUNCHY LUNCHBOXES
Suggested Foods for Lunch Ideas
10 Tips to Add Interest to the Lunchbox
The Cancer Council SA – Great SA Bite
Dips and Dunkers
22
22
23
25
26
Chapter 4
SNACK ATTACK
34
Chapter 5
SHAKING ALL OVER
37
Chapter 6
SLOOPY SOUPS
41
Chapter 7
IT ISN’T EASY BEING GREEN – SALADS AND VEGETABLES
45
Chapter 8
WHAT’S FOR DINNER
52
Chapter 9
SCRUMMY YUMMY TREATS
81
Jokes and Limericks
92
1
Recipe Index
CHAPTER 2 – RISE AND SHINE – BREAKFAST TIME
16
Fruit 'N' Juice Breakfast Shake (Serves 2)
16
Banana Pancakes (Makes 5 pancakes)
17
Frittata (serves 4-6)
17
CHAPTER 3 – MUNCHY CRUNCHY LUNCHBOXES
22
Suggested Foods for Lunch Ideas
22
10 Tips to Add Interest to the Lunchbox
23
THE CANCER COUNCIL SA - GREAT SA BITE
25
Fruity Muffins
25
Dips and Dunkers
26
Ricotta and Tomato Dip
26
Tzatziki
26
Bruschetta
28
Yummy Muffins (makes 12)
28
Ryan’s Super Sandwich
29
Tainem's Banana Sultana Bread
30
Potato Muffins
31
Zucchini Slice
252
Cheese Scones
263
CHAPTER 4 – SNACK ATTACK
34
Crazy Cracker
274
Little Pizza People
274
Crazy Corn
274
Fairy Bread
274
Bananas in Pyjamas
274
Pinwheel Sandwiches
274
Muffin Pizza Snack
284
Snack Ideas
285-36
CHAPTER 5 – SHAKING ALL OVER
37
Strawberry Surprise
37
Strawberry and Banana Smoothie (serves 4)
37-38
Mango and Peach Refreshment
38
Uyens’ Pine-Lemon-Lime Punch
39
Summer Fruit Shake (Serves 4)
39-40
CHAPTER 6 – SLOOPY SOUPS
41
Sweet Corn and Chicken Soup (Serves 10)
331
Corn Chowder
342
2
Lamb Shank and Vegetable Soup
343
Raymond Lang’s Chicken, Rice and Vegetable Soup (Serves 4)
354
CHAPTER 7 – IT ISN’T EASY BEAN GREEN – SALADS AND VEGETABLES
45
Baked Potatoes
45
Bean Casserole – Fassolakia (Serves 4)
45-46
Hashbrowns – Hold the Oil (Serves 4)
46-47
Chris and Daniel’s Waldorf Salad
47
Dillon’s Home Style Greek Salad (Serves 4)
38
Tabbouli
38
Roast Potatoes with Curry and Parsnips (Serves 4)
39
Broccoli, Cherry Tomato and Watercress Salad
39
CHAPTER 8 – WHAT’S FOR DINNER?
Chicken and Vegie Stir Fry (Serves 3 to 4)
41
Pizza (Makes 1 pizza)
43
Mega Vegie Muffins (Serves 6)
43
Chilli Prawns
44
Spanish Chicken with Pine Nuts and Sultanas
44
Thailand Style Fried Rice
45
Chicken with Tomatoes (Serves 4)
46
Sweet and Sour Pork (Serves 4)
46
Lasagne with Meat Sauce
47
Vegetarian Lasagne
48
Quiche Lorraine
48
Beef with French Beans
49
Special Rice
50
Chicken Twister
50
Lemon and Garlic Fish Kebabs
51
Grilled Five Spice Snapper with Garlic Spinach
52
Great Bolognaise Sauce (Serves 4 to 6)
52
Salim’s Marinated Chicken Breasts with Vegetable Medley
53
Pierogi
54
Pasta with Broccoli and Bacon (Serves 4 to 6)
55
Good Quiche
55
Rainbow Fried Rice
56
A Healthy Recipe
56
Omelette Roll
57
Chicken Kebabs
57
Beef with Broccoli and Vegetable Stir Fry
58
Giant Club Sandwich
58
3
Chicken with Garlic and Tamari Stir Fry
59
Potato, Zucchini and Cheese Fritters (Serves 4)
59
Papa Giuseppe’s Vegetable Spaghetti Sauce
60
CHAPTER 9 – SCRUMMY YUMMY TREATS
Five Fruit Salad
61
Ruby Sipper Cooler
61
Rainbow Fruit Salad
62
Apple Crisp (Serves 1, but can be made into 4 ramekins)
62
Fruit Skewers
63
Cinnamon, Fruche and Berry Trifle
63
Apple Pikelets
64
Sandi’s Lush Sunny Fruit Cup with Coconut
64
Wobbly Mixed Berry Jelly
65
Banana Muffins
65
Apple Crisp with a Twist
66
Spiced Pear and Blueberry Parcels
66
Pumpkin Ginger Pie
67
Pumpkin and Prune Cake
67
JOKES AND LIMERICKS
4
Chapter one
Things every foodie should know
Kitchen safety
Kitchen safety is very important. It is important that at least one adult is present
whilst preparing and cooking food. Here are some tips that will help you keep safe
while cooking at school, as well as at home.
And remember, it is always important that at least one adult is present whilst cooking.
Electrical safety
When using electrical appliances (eg electric frypan):
Æ Adults should plug in the appliance and take the plug out after use.
Æ Turn off electrical items at the outlet when you are not using them.
Æ Have dry hands when turning switches on or off.
Æ Never let any appliance sit in water or spilled liquid.
The sink and water
Æ Take care with hot water. Hot water burns like fire.
Æ Wipe up spilled liquids to avoid people slipping.
Æ Do not soak knives and sharp objects in the sink – you could put your hand in
and cut yourself.
Stove/ Hot plate
Æ Adults should be present at all times when hot equipment is being used. They
should do any activities that include touching or moving hot items.
Æ Turn handles of pots and pans away from the front, to prevent them being
knocked off.
Æ Be careful when cooking with fats and oil. Do not stand too close to the stove top
as it can spit and burn.
Æ Do not touch stovetop or pot to check if hot plate is on.
5
Æ Do not put your face or hands over a cooking pot, as steam burns. Raise the lid
at the back side first so steam flows out away from your hands and face.
Æ Use an oven mitt to touch any hot pots or lids.
Æ Ask an adult to help with lifting all heavy pots and pans or full kettles.
Æ Don’t add water to a pan that smokes. Remove it from the heat. It is too hot.
Æ Do not lean over open flames.
Ovens
Æ Arrange the shelves in the over before heating the oven.
Æ To protect the bench top, use a wire rack to cool hot baking dishes.
Æ Stand back when opening the oven door so the hot steam can escape first.
Æ Wear dry oven mitts to take out dishes from the oven, and make sure you have a
clear path from the oven to the bench. Never use wet mitts.
Knives and chopping
Knives are one of the most important pieces of kitchen equipment. They can be
used to slice, dice and chop. They may also be the most dangerous. Sharp knives
should only be handled by older children and with adult supervision. Young children
or children who have not cooked before are best to start with a plastic or dinner knife,
chopping soft items.
Teachers—if in doubt about students’ knife skills or your students are junior
primary students, all chopping should be done by an adult.
For older children, it is important to learn how to handle and use knives safely. All
children should be supervised at all times when using knives.
The grip
The correct grip is important because it gives you control over the knife, and so helps
prevent accidents. The picture below shows the best grip for using a knife.
The grip should be firm but relaxed. All fingers should be wrapped around the knife.
This stops fingers from sticking out and slipping around.
6
Using your free hand
You use your free hand to hold on to the food so it will not slip. The picture above
shows that the fingers are curled over so that the fingertips can not get caught under
the blade.
Other important tips
Æ Don’t rush. Concentrate and work slowly, and so develop good skills.
Æ Cut away from yourself.
Æ Always chop on a chopping board. Place a wet paper towel underneath the
board. This prevents the board from slipping.
Æ Anything round and hard (like onion or carrot) should be cut in half first, so that it
has a flat side. This flat side keeps the food stable on the chopping board so that
it doesn’t slip around.
Æ If you are chopping lots of food, place the cut up parts on a separate plate or
bowl so that you have enough space on the chopping board.
Æ After using the knife, wash and dry immediately and return to its proper storage
place. Don’t leave it hidden or at an awkward angle.
Æ Do not cook in bare feet or open shoes in case a knife or something heavy or hot
drops.
Æ Do not run with knives. It is best not to walk around with a knife. If you need to,
carry it down by your side with the blade facing behind you.
Æ If you need to pass knives to others place it on the bench and let them pick it up.
If you must, pass it using the handle with the blade pointing downwards—do not
point the blade towards others.
7
Can openers and graters
Æ Can opening can be dangerous. Ask an adult to watch you or help you open the
can.
Æ Do not place fingers on can edge or lid once can is opened. Do not reach into
cans.
Æ When using a grater, make sure fingers are tucked away and the grater is held
firmly.
Hair and clothing
Æ Keep long hair tied back— hair can catch fire or catch on things.
Æ Do not wear loose baggy clothes that can catch on things.
Æ Wear protective clothing such as an apron. Wear natural fibres such as cotton or
wool. These are less flammable and will not melt onto skin if a fire does occur.
Æ Wear closed in shoes to protect feet in case you drop equipment, hot food or
knives.
This information has been taken from the ‘Kitchen Kit Teacher’s Manual’ which can
be found on the Children’s Health Development Foundation website:
www.chdf.org.au
Always
Æ Wash your hand with soap and water before you start.
Æ Ask permission to use the kitchen.
Æ Get an adult to show you how to operate the oven and cook top.
Æ Use a clean chopping board for cutting.
Æ Use a heatproof stand for putting hot pans and pots on.
Æ Read the whole recipe before you start cooking.
Æ Get everything together first.
Æ Use small, sharp knives (they’re easier to manage).
Æ Point all pan handles away from the front of the stove.
Æ Ask an adult to pour boiling water into or out of a saucepan.
Æ Use a dry potholder to handle hot containers.
Æ Use a timer so that you don’t cook things for too long (or forget them!).
Æ Remember to switch everything off when you’ve finished cooking.
Æ Clean up as you go along (even if you’ve got a dishwasher).
8
Here is some advice from kids who have found out that the kitchen
can be a dangerous place:
“Don’t use a wet cloth to lift hot
food; I burned my hand when I
did.” – Troy
“I burnt the ends of my hair when I
was cooking, it was really scary
and now I always tie it back.” –
Natalie
“Always switch off at the socket
before you pull the plug out or you
could get a shock or even be
burned.” – Adam
“Don’t leave the tea towel or
potholder on the stove, it can catch
fire and it makes a real mess to
clean up too!” – Jay
“Clean you bench before you start
to cook, I put wash-up liquid into a
cake when I knocked the bottle
over. I had to throw everything
away.” – Jai
“I slipped on some spilled oil and
hurt myself on the oven door. I
learned to wipe up spills in future.”
– Trish
“Running or fooling around in the
kitchen is not a good idea. You
can easily get hurt or make
someone else get hurt.” – Natalia
“Watch out for younger brothers or
sisters in the kitchen or they could
get hurt.” – Joanne
Cooking can be lots of fun
When you can eat what you’ve done
Kitchens can be dangerous, so
Take care and clean up as you go. – BH
9
Food safety
It is important to treat all foods with care and to ensure that foods are handled,
prepared, stored and served in a safe and hygienic manner. This will help ensure
that foods are safe to eat. The following are some tips that will help with keeping
food safe at school, as well as in the home.
Hand washing
Æ Wash your hands thoroughly in a hand-washing basin using soap and warm
running water before handling and eating food. Rinse hands well and dry them
with a disposable paper towel or a hot air dryer – not a tea towel, cloth towel,
clothing or apron.
Æ It is also important to ensure hands are washed after handling any raw meat or
chicken, going to the toilet, handling rubbish, a tissue or handkerchief.
Hair and nails
Æ Ensure that long hair is covered or tied back when cooking.
Æ Keep fingernails short so that they are easy to clean. Avoid nail polish as it can
chip off.
Illnesses, cuts and abrasions
Æ If anyone is suffering from what might be a ‘food borne’ illness, particularly if
symptoms include nausea, diarrhoea or vomiting, they should not participate in
any food handling/ preparation.
Æ Cover any cuts or abrasions with clean, waterproof bandages or band-aids, or
wear latex gloves. Coloured band-aids are ideal as they can easily be seen if
they fall off.
Preparing food
Æ Use separate chopping boards and utensils for preparing raw meat and poultry,
and foods such as fruits and vegetables and other ‘ready to eat’ foods.
Æ Do not place other foods on unwashed surfaces, which have contained raw meat
or poultry. After preparing these raw foods, wash all work surfaces and
equipment thoroughly using very warm water and detergent.
Æ Wash all fruit and vegetables thoroughly in clean water to remove soil, insects
and residues.
10
Storing food
Æ Some food items require refrigeration. Ensure that these are kept in the
refrigerator at 5°C or below.
Æ If you have purchased meat or poultry store them near the bottom of the
refrigerator so there is no risk of any run off juices dripping onto and
contaminating any other ‘ready to eat’ foods. Ideally, foods to have run off juices
should be kept in a dish to contain the juices.
Cooling cooked foods for storage
Some bacteria from spores can survive cooking. If any cooked food is left to cool too
slowly, spores can ‘sprout’ into toxin producing bacteria while the food is in the
danger zone between 5°C and 60°C.
Æ To speed cooling, transfer cooked food to the refrigerator while it is still warm.
Æ Large pots of cooked food should be divided into smaller containers so cooling
can occur more quickly.
Æ It is important to adequately cool all cooked foods, as food poisoning can occur
when food is left on a bench top to cool.
Serving food
Æ Keep hot foods steaming hot and cold food cold (in the refrigerator).
Cleaning up
Æ Wash all benches and food preparation areas with warm water and detergent
before and after preparing food and allow to air dry.
Æ Dishes, equipment and utensils should be washed in hot water and detergent,
rinsed and left to air dry (especially wooden spoons and pastry brushes).
Æ Wash and thoroughly clean tea towels and cleaning cloths.
This information has been taken from the ‘Kitchen Kit Teacher’s Manual’ which can
be found on the Children’s Health Development Foundation website www.chdf.org.au
For food safety information and a School’s Information Kit, visit:
www.dhs.sa.gov.au/pehs/Food/food-safety-kits.htm
11
How to set a table
Left to right: Bread and butter plate with
butter knife, dinner fork, dessert/entree
fork, dinner plate, dessert spoon, dinner
knife, soup spoon. Water glass sits
above and to the right of the dinner plate.
Remember that the utensils for each
course are placed in the order served,
from the outside in. This will eliminate
any confusion for any guest.
Your formal menu may not include a fish course and/or your tableware set may not
include fish forks and knives. If there is not a fish course then don’t put out the fish
forks and knives. In the event there is a fish course, it is perfectly acceptable to
substitute what you have such that there are utensils for each course.
Basic table manners for kids
Æ Eat with a knife and fork unless the food is designed to be eaten with fingers.
Æ Don’t stuff your mouth full of food, it looks gross, and you could choke.
Æ Chew with your mouth closed. No one wants to be seeing food being chewed up
or hearing it being chomped on. This includes talking with your mouth full.
Æ Don’t make any rude comments about any food being served. It will hurt
someone’s feelings.
Æ Always say thank you when served something. It shows appreciation.
Æ If the meal is not buffet style, then wait until everyone is served before eating.
Shows consideration.
Æ Eat slowly and don’t gobble down the food. Someone took a long time to prepare
the food, enjoy it slowly. Slowly means to wait about 5 seconds after swallowing
before getting another forkful.
Æ Don’t reach over someone’s plate for something on the table; ask for the item to
be passed to you. This shows consideration for the people you are eating with.
Æ When eating at someone’s home or a guest of someone at a restaurant, always
thank the host and tell them how delicious it was, even if it wasn’t. Again,
someone took time, energy, and expense to prepare the food you are eating,
show your appreciation.
12
Dietary Guidelines for Children and
Adolescents in Australia
Good foods and plenty of activity are just what you need for growth and health. But
what are good foods? The Australian Government recently asked some of our
leading nutritionists to provide some clear, simple advice about food and nutrition for
health. The result is the new Dietary Guidelines for Children and Adolescents in
Australia.
Food, nutrition and health are like a puzzle.
There are different pieces. Each of them is
important but none tells the whole story.
When all the pieces come together, the
puzzle of good nutrition and health is
solved. So it is with the Dietary Guidelines.
No guideline is more important than
another – they are a complete set.
Your nutrition needs may differ from your
brothers, sisters and parents. The best
food for a young baby is breast milk. Older
children and teenagers need a balance of
different foods and plenty of activity to
ensure healthy growth and weight gain.
For Mum and Dad, weight gain may be the
last thing they want! Many adults are
overweight and need to eat and drink a little
less and do some more exercise.
Children and parents have one thing in
common. They all need the goodness that
comes from eating a wide variety of nutritious foods. The Dietary Guidelines for
Children and Adolescents in Australia are your best guide to food, nutrition and
health.
To get you started you could also look at a book called ‘Kids in the Kitchen’ which
has healthy recipes that can be prepared by children or ‘new cooks’. Remember that
you don’t necessarily have to ‘cook’. You can also assemble foods such as
interesting and tasty sandwiches and salads.
You also need to consider where in the school cooking can occur. Is there a suitable
food preparation area that is hygienic and safe? Are there electric power points and
a water supply? What sort of equipment and utensils does the school have? Find
out more about these important points in the sections on Kitchen and Food Safety.
If students are enjoying cooking they may like to turn it into an enterprise! Why not
plan, budget, prepare, promote and market products to other students – perhaps
through the school canteen. It could be fun to come up with new names for products
and see others in the school enjoying them too! However you approach it, I’m sure
you will find cooking an enjoyable, rewarding and tasty experience!
To purchase a copy of the ‘Kids in the Kitchen’ cookbook, contact the CHDF.
13
Chapter two
Rise and shine—breakfast time
Breakfast is a very important meal to provide you
with energy to begin the day. Try starting with
some fruit, followed by a wholegrain cereal or
toast, or some toasted English muffins. Skipping
breakfast usually results in feeling ‘flat’ all
morning, so if you are in a hurry, grab a banana
and glass of milk – or why not try a Fruit ‘N’
Juice Breakfast Shake! (See below).
Breakfast ideas
9 Breakfast cereal—High in fibre, low in sugar and salt such as porridge,
weet-bix and muesli.
9 Bread – crumpets, muffins, pikelets, fruit breads – suggested toppings,
cooked tomatoes, cheese, ricotta or cottage cheese, mashed banana,
mushrooms, capsicum or sweet corn.
9 Fruit – fresh, stewed (canned) in natural juice, fruit salad, fruity skewers.
9 Yoghurt and milk
9 Drinks – plain water, reduced fats milks, 100% fruit or vegetable juice, fruit
smoothies.
9 Eggs – boiled, scrambled, poached, omelette.
9 Heat left over vegetables and serve on toast, egg, or reduced fat cheese
can be added.
Breakfast recipes from the Human Race
Fruit ‘n’ juice breakfast shake
Serves 2
1 ripe banana, peeled
¾ cup pineapple juice (try the ‘no added sugar’ variety)
½ cup low fat vanilla or natural yoghurt
½ cup strawberries, stems removed and rinsed.
14
Method
1. Break banana into small pieces and put in the blender with pineapple juice,
yoghurt and strawberries.
2. Secure lid and blend until smooth.
3. Pour shake into two glasses and serve immediately. Enjoy!
Banana pancakes
Tess, Naracoorte Primary School.
Serves 5
Cooking Time: 10-15 mins
2 ripe bananas
1 cup plain flour
1 egg
¾ cup milk
Method
1. Wash your hands thoroughly with soap and running water.
2. Peel bananas then mash with a fork until smooth.
3. In a bowl, mix the banana, flour and egg together.
4. Add the milk a little bit at a time while stirring the mixture to remove any lumps
until all ingredients are well combined.
5. Cover mixture with plastic wrap/ lid, and set aside for 15 minutes.
6. Lightly spray frypan with non-stick spray.
7. Heat frypan on element over medium heat briefly. Spoon mixture into frypan.
8. Wait until bubbles appear on the top of the pancakes, then flip onto the other side
to cook until golden brown.
9. Continue steps 7 and 8 until mixture finished.
10. Enjoy these yummy pancakes while still warm or pop them in your lunchbox
(when cooled) for a quick and tasty snack at school!
Frittata
Thomas, King’s Baptist Grammar School
Serves 4 – 6
2 rashers of bacon – fat and rind removed, chopped
1 small onion – thinly sliced
1 tablespoon oil (polyunsaturated or monounsaturated oil is best)
1 small can (300 – 350g) corn kernels, drained
1 small can (300g – 350g) asparagus with no added salt, drained, chopped
15
4 eggs – lightly beaten
½ cup light evaporated milk
2 tablespoons plain flour
1 cup grated tasty cheese (try reduced fat if possible)
pepper to taste
Method
1. Preheat oven to 180°C.
2. Cook bacon and onion in oil over medium heat in a frying pan for 2 – 3 minutes or
until softened. Remove pan from heat and allow to cool.
3. Place corn kernels, asparagus, bacon and onion in the base of a 25cm flan dish.
4. In a medium sized bowl, beat together eggs, light evaporated milk and flour. Stir
in grated cheese and season with pepper.
5. Pour egg mixture into flan dish and bake in pre-heated over at 180°C for 30
minutes until golden on top.
16
The Human Race
The Human Race is an interactive physical education and nutrition internet program.
It includes section on:
•
The Human Race Café: Look out for healthy recipes from children all over the
world! Some of their recipes are included on the following pages.
•
Living Legends: Find out what some of your favourite sports celebrities’
favourite foods are!
•
Ask the experts: Ask the Human Race experts questions on food, physical
activity and health.
Visit the Human Race to find out what foods some of the ‘Living Legends’ like
to eat:
Helen Denman – Australian Swimmer
A member of: The Australian Swim Team. Retired from competitive
swimming in late 2001
My favourite food: For breakfast I love my homemade muesli – rolled
oats, bran, diced dried apricots, apples, peaches, sultanas, chopped
nuts, flaked almonds, shredded coconut and cinnamon. You can add
anything you want and leave out the bits you don’t like!
How do you make something healthy that you can cook at school?
This question was sent to ‘Ask the Experts’ by Alex W of Naracoorte Primary School
Cooking healthy food at school is an effective and fun way to learn about food, health
and nutrition, and to practice cooking skills that you can use throughout your life.
There are lots of things to think about when planning and organising cooking healthy
food at school. For example, “What do we mean by healthy food? How do we know
if a recipe is healthy?” We can find out more about healthy eating by looking at the
‘Australian Guide to Healthy Eating’. This tells you all about the types of foods and
the proportion of foods we should eat every day. In general, recipes with lots of
vegetables, fruits, and/or bread, pasta, rice, and noodles, with only a little added fat
or sugar are the best choices.
17
Chapter three
Munchy crunchy lunchboxes
Suggested foods for lunch ideas
These foods are to be low in fat, salt and sugar and are considered best
choice.
9 A variety of breads including grainy, wholemeal and flat breads
9 A variety of low fat crispbreads, crackers, rice cakes, rice crackers
9 Baked products such as low fat muffins, scones, pikelets
9 Fruit loaf
9 Noodles, pasta, rice dishes
9 Vegetables and salads
9 Salad dressings made with appropriate fats
9 Corn on the cob
9 Soups
9 Stir fries
9 Fruit: fresh, frozen, tinned (in natural juice)
9 Fruit salad
9 Yoghurt
9 Frozen yoghurts (reduced/low fat)
9 Cheese
9 Cheese sticks
9 Cottage, ricotta and other white cheeses
9 Custards
9 Sandwiches and rolls with a variety of fillings, plenty of vegetables with a
protein source in each combination (e.g. lean meat, cheese, egg, fish such
as tuna, spread made from legumes e.g. hummus)
9 Lean meats e.g. turkey, fish, chicken, lean rissoles
9 Legumes e.g. baked beans
9 Eggs e.g. hard boiled, omelettes
9 Nuts, unsalted (not recommended for under 5 years of age)
18
9 Tzatziki
9 Spreads such as avocado, hummus, tzatziki
9 Margarines, polyunsaturated and monounsaturated
9 Plain tap, spring and mineral waters flavoured with fruit juice (100% fruit
juice, no added sugar)
9 Milk (reduced fat), plain or flavoured
9 Soy milks, calcium fortified
9 Hot chocolate milk (reduced fat)
9 Fruit smoothies (reduced fat)
9 Foods made up of the foods listed here, for example, burgers, pizza, stir
fries, quiche, savoury toast
9 Fruit based iceblocks
9 Milk based iceblocks or ice creams without chocolate coating
9 Popcorn, plain and pretzels
10 tips to add interest to the lunchbox
1. Cut sandwiches into shapes with cookie cutters.
2. Layer different coloured breads in a sandwich and slice into fingers (ribbon
sandwiches), squares or triangles.
3. Make pinwheel sandwiches by removing crusts from the bread and
flattening it with a rolling pin. Spread with a filling or use cheese. Roll up
as a Swiss roll. Wrap in cling film overnight, and then slice into wheels.
4. Pack a ‘nibble mix’ in small sandwich bag, e.g. chopped dried fruit and
pretzels, or bean sprouts, cocktail tomatoes and cucumber slices.
5. Instead of using sliced bread for a sandwich, try a jaffle, a roll, lavash
bread, pita bread, bagel, crispbread, Naan, Turkish bread, baguette, rice
cakes or a weet-bix cut in half and sandwiched with peanut paste.
6. Non-food ‘surprises’ can be a joke on folded paper, a sticker, a novelty
eraser or pencil, a flower, a stick-on animal, a badge, a collector’s card, a
stamp.
7. Pop in some hulled strawberries, half a corn on the cob (micro waved for 4
minutes), peas in their pods or a homemade muffin as a treat.
8. Make sure there is a dairy food in the lunchbox. Try cheese, cheese sticks,
cheese triangles, ‘mini’ cheeses e.g. edam portions, yoghurt, a tub of dairy
dessert, custard or fromage frais (don’t forget a spoon!).
9. Fresh fruit is perfect for lunchboxes. For variety use any dried fruit (e.g.
sultanas, apply rings, pears, figs, dates), chopped fruit in a small re-usable
container or seasonal vegetables (e.g. peas in their pods, beans, bean
sprouts, young broad beans, mushrooms, cherry tomatoes, cucumbers,
corn on the cob microwaved 4 minutes).
19
10. For packaged snacks choose something healthy. High fat and/or highadded sugar snacks are best kept as occasional treats eaten at home.
Some ideas are: a box of sultanas or dried fruit, single portion packets of
savoury crackers, a hot cross bun, a muffin, a single portion packet of
plain popcorn, a tub of yoghurt or a small tub of custard, dairy dessert or
fromage frais.
20
The Cancer Council South Australia –
Great SA Bite
Fruity muffins
Preparation Time: 10 – 15 Minutes
Cooking Time: 20 Minutes
Makes 12 muffins.
2 cups wholemeal self-raising flour
2 dessert spoons sugar
1 cup currants
1 large apple (Granny Smith if available) peeled and chopped
rind 1 lemon
½ cup reduced fat milk
½ cup orange juice
¼ cup safflower oil
1 egg
1 small banana
Method:
1. Preheat oven at 180°C.
2. Lightly oil muffin tray.
3. Sift flour into large bowl and add the sugar.
4. With a wooden spoon, stir in currants, apple pieces and lemon rind.
5. In a separate bowl blend together milk, orange juice, oil, egg and banana.
6. Stir milk mixture lightly into flour mixture until combined.
7. Spoon mixture evenly into muffin tray.
8. Place in oven and bake for 20 minutes or until cooked through.
Served hot from the oven, these muffins are delicious on their own or with ricotta
cheese. This is great for an after school snack or lunch box filler.
21
Dips and dunkers
Ricotta and tomato dip
250g ricotta cheese
1 tomato, diced into small pieces
1 spring onion chopped
4 black olives, pitted and chopped
1 tablespoon parsley, chopped
pinch of paprika
Method:
1. Mash the ricotta cheese in a bowl.
2. Add tomato, onion, olives and parsley and lightly stir.
3. Place in a serving bowl and sprinkle with paprika.
Preparation time: 10 minutes
Cooking time: NIL (5 minutes to crisp Lebanese bread)
Makes: 2 dips
Tzatziki
1 cup cucumber, finely diced
1 cup low fat natural yoghurt
pinch black pepper
juice ½ lemon
1 tablespoon mint, finely chopped
Method:
1. Mix all ingredients together.
2. Place in bowl ready to serve.
Serve these dips with raw vegetable pieces or Lebanese bread cut into triangles and
crisped in the oven. Ideal as an after school snack or place them in small tubs
accompanied by raw vegetables and bread as a healthy and fun recess treat.
Bruschetta
Andrea Musolino, Virginia Primary Schoo
Serves 4-6l
4 tomatoes
2 tablespoons olive oil
22
6 basil leaves
1 French stick bread sliced
I clove of crushed garlic (optional, add with oil)
Method:
1. Toast sliced French stick in the toaster.
2. Cut tomatoes into small pieces and put in bowl.
3. Chop basil leaves and add to tomatoes.
4. Put olive oil into the bowl with the tomatoes and basil.
5. Put tomatoes and rest of ingredients on top of toasted bread.
6. Put under the griller and leave to cook for about 3 – 5 minutes until slightly
cooked.
7. Serve on a dish and enjoy.
Yummy muffins
Gabrielle Hahn, The Heights School
Makes 12 muffins
Dry ingredients:
2 ½ cups SR flour
¼ teaspoon bicarbonate soda
¾ cup castor sugar
¼ cup muesli
Wet ingredients:
1 egg
¼ cup vegetable oil
1-2 teaspoons vanilla essence
1 cup of yoghurt
Fruit and vegetables (Substitute/ omit as desired):
½ cup grated carrot
1 pear chopped into small cubes
¼ apple chopped into small cubes
2 tablespoons sultanas
2 tablespoons of chopped, dried fruit
spice it up (optional): ¼ teaspoon cinnamon
Method:
1. Preheat oven to 200°C.
2. Sift flour.
3. Stir in other dry ingredients.
4. Make a well in the centre of the dry ingredients.
23
5. Pour wet ingredients into well.
6. Fold wet ingredients into dry mixture with a metal spoon. The mixture should be
coarse and lumpy.
7. Fold in all fruits and vegetables.
8. Spoon mixture into a greased 12-hole muffin tray.
9. Bake for 15-20 minutes until muffins are golden and have shrunk away from the
sides of the tray.
10. Use a knife to gently remove muffins from the tray and place on a cooling rack to
cool.
Ryan’s super sandwich
Ryan Kazmer, Forbes Primary School
½ grated carrot
2 slices of thick wholemeal bread
one layer of ham, lamb, beef, chicken or turkey
1 slice of cheese
a few slices of tomato
a thick layer of lettuce
a spread of avocado or peanut butter
Method:
1. Put the slices of bread on a chopping board.
2. Spread thin with peanut butter or avocado.
3. Put ham on top of the butter.
4. Don’t forget the tomatoes on top!
5. Don’t forget the lovely lettuce and carrot.
6. Next put some cheese on top.
7. Put the yummy bread on top.
Tainem’s banana sultana bread
Tainem Eberhardt, Ingle Farm Primary School
3 ripe bananas
2 cups of self-raising flour
½ teaspoon of cinnamon
125g of margarine
1 cup or brown sugar lightly packed
2/3 tablespoon of honey
¾ cup sultanas
½ cup chopped walnut pieces
½ cup milk.
24
Method:
1. Sift the flour and cinnamon together, rub margarine into the mixture until it
resembles fine bread crumbs.
2. Stir the mixture (or in food processor), add in sugar and honey, walnuts and then
sultanas.
3. Mash up bananas then add it to the mixture with beaten eggs and milk, mix well.
4. Spoon evenly into a greased load tin with greaseproof paper.
5. Bake in moderate oven of 180°C for 1 hour then reduce heat to moderately slow
160°C, bake further 15 to 20 minutes or until cooked when tested.
6. Let it stand in tin for 10 minutes before putting on a wire rack to cool.
Testing the cake: Put a metal or wooden skewer into centre of cake. If the skewer
comes out clean the cake is cooked.
Potato muffins
Sasha Haliman/ Michelle Chapman, Lincoln Gardens Primary School
1½ cups plain flour
3 teaspoons baking powder
50g margarine
3 eggs
½ cup milk
2 cups grated potato
¼ cup chopped chives
Method:
1. Sift flour and baking power into a bowl.
2. Make a well in the centre of the dry ingredients.
3. Melt margarine.
4. Beat eggs and milk together.
5. Pour margarine and milk mixture into well with potato and chives.
6. Mix quickly with a fork until ingredients are just combined.
7. Three quarter fill greased muffin tins with mixture.
8. Bake at 200°C for 10 to 15 minutes or until muffins spring back when lightly
touched.
9. Serve hot as a main dish accompaniment.
Zucchini slice
Nathan Bitmead, Clovelly Park Primary
1 large onion (grated)
4 medium zucchinis (grated)
3 rashers bacon (diced)
25
2 medium carrots (grated)
1½ cups cheese (grated)
1½ cups SR flour
½ cup vegetable oil
6 eggs
1 vegetable stock cube
Pepper to taste
1 tablespoon of fresh chopped parsley or basil - optional
Method:
1. Combine grated zucchinis, carrots, onion, crushed stock cube and cheese.
2. Add chopped bacon.
3. Stir in SR flour.
4. Then fold in oil and eggs.
5. Season with pepper and herbs.
6. Bake for 30-40 minutes or until brown.
Cheese scones
Sam Anderson, Vale Park Primary
3 cups plain flour
1½ teaspoons baking powder
75g margarine
1 to 1½ cups milk, approximately extra milk
¾ cup grated cheese
Method:
1. Sift flour and baking powder into a bowl.
2. Cut margarine in until it resembles fine breadcrumbs.
3. Add cheese.
4. Add milk; quickly stir with a knife to soft dough. Knead a few times.
5. Lightly dust oven tray with flour.
6. Press scone dough out in the tray, 2 cm high.
7. Cut into 12 even sized pieces (leave 2cm space between each scone).
8. Brush tops with milk.
9. Bake for 10 minutes or until brown.
10. Serve and enjoy!
26
Chapter four
Snack attack
Crazy cracker
Top a crispbread with a slice of cheese or a thick spread of peanut paste.
Grill or heat in the microwave until bubbly and melted.
Little pizza people
Top small pita bread, crumpet or muffin split in half with a spread of tomato
paste and grated cheese. Add your choice of chopped ham, mushroom,
tomato and pineapple. Bake or grill until hot and bubbly.
Crazy corn
Place a corncob in the microwave and cook on 100% power for 3 minutes per
cob. Allow to stand for 5 minutes – this gives the corn time to cool down,
enough to handle it.
Fairy bread
On a buttered slice of bread sprinkle poppy and sesame seeds. Cut the
bread with biscuit cutters.
Bananas in pyjamas
Wrap a peeled banana in a slice of buttered wholemeal bread.
Pinwheel sandwiches
Top a slice of bread with peanut paste, cream cheese, avocado or vegemite.
Roll up tightly and wrap in cling film. Leave overnight in fridge. Cut into
slices.
27
Muffin pizza snack
98 Students (aged 4-5) worked together, Craigmore Children’s Centre
1 English muffin per person
140g tub of pizza sauce
2 tablespoons unsweetened crushed pineapple, drained
2 fresh button mushrooms, wiped clean with paper towel and thinly sliced
8 cherry tomatoes, thinly sliced
1 tablespoon red or green capsicum washed, with seeds and stem removed
and chopped into small pieces
2 dessertspoons sweet corn kernels, drained
2 dessertspoons sliced black olives, drained
2 dessertspoons of chopped onion (optional)
200g shredded ham or bacon pieces
100g grated cheese
Method:
1. Cut the English muffin in half.
2. Spread both halves with pizza sauce.
3. Place mushroom slices on muffins.
4. Place cherry tomato slices on top.
5. Sprinkle black olives over pizza.
6. Sprinkle pineapple over pizza.
7. Sprinkle capsicum pieces over pizza.
8. Sprinkle corn over pizza.
9. Cover with ham or bacon and grated cheese.
10. Add pepper to taste.
11. Place muffin pizzas on griller tray.
12. Place under the griller on medium heat and grill until cheese melts and browns
slightly (approx. 5 minutes).
13. When cooked lift onto a plate and serve with a glass of milk or unsweetened
orange, apple or grape juice.
Snack ideas
•
Chopped fruit or fruit salad
•
Vegetable sticks – plain or with hummus or tzatziki, e.g. celery, carrot,
capsicum, cucumber, broccoli, cauliflower
•
Low fat yoghurt
•
Pikelets, pancakes, scones or fruit loaves
•
Low fat milk, fruit smoothies
•
Weetbix with topping – peanut butter
28
•
Plain popcorn
•
Frozen fruit – bananas, grapes, berries
•
Fruit muffins
•
Toasted sandwiches
•
Top English muffins with diced vegetables, sprinkle with reduced fat
cheese and grill.
•
Grate beetroot to add colour to salad sandwiches.
29
Chapter five
Shaking all over
Strawberry surprise
Diep Luu, Virginia Primary School
1½ cups low fat milk
1 punnet strawberries
1 cup low fat strawberry yoghurt
pinch of cinnamon
Method:
1. Pour milk into blender or food processor.
2. Wash strawberries and remove stalks.
3. Put the strawberries into the blender.
4. Add the strawberry yoghurt.
5. Put the lid on the blender.
6. Blend until think and frothy.
7. Pour into glasses and sprinkle with cinnamon.
8. Add a strawberry to the side of your cup for a nice look.
Strawberry and banana smoothie
Lauren Breese, Reynella East High School
Serves 4
2 cups reduced fat milk
1 cup strawberries
1 whole banana
½ teaspoon vanilla essence
2 teaspoons honey
1/3 cup natural yoghurt
30
Method:
1. First you put the honey and vanilla into the milk.
2. Pour the milk into a blender, then chop the fruit up.
3. Place the chopped fruit into the blender with the yoghurt until the lumps are gone.
Mango and peach refreshment
Kristen Gajda, Ingle Farm Primary School
2 medium to large mangoes, peeled and diced (stone removed)
3 to 4 peaches, peeled (optional), stone removed, halved or sliced
1 to 2 cups of ice
fresh mint leaves (optional)
Method:
1. Peel the mangoes and dice into medium pieces.
2. With the peach, slice in half and remove stone, you can slice them however you
like.
3. You can add a few mint leaves if you like the extra flavour (but don’t add too
much, the flavour can take over). They add a nice look too!
4. Once that is completed, place the mangoes, peaches and ice into a food
processor (or if you don’t have a food processor use a blender or a hand mixer).
5. Blend that up together and there you have a Mango and Peach Refreshment.
Uyens’ pine-lemon-lime punch
Uyen Hoang, Ingle Farm Primary School
3 cups of chopped fresh fruit of choice (e.g. peach, orange, strawberries)
1 cup of pineapple or orange juice
1.25 litre bottle of mineral water
lime slices
Ice cubes
Method:
1. Combine all ingredients in a large jug or bowl and serve immediately.
31
Summer fruit shake
Khang Ngo, Virginia Primary School
Serves 4
4 frozen strawberries
4 fresh bananas
2 cups orange juice
4 tablespoons yoghurt
2 teaspoons honey
2 tablespoons powdered milk
Method:
1. Blend all ingredients in a blender
2. Pour in something you can drink with.
3. Enjoy!
Note: You may also blend berries and melons.
32
Chapter six
Sloopy soups
Sweet corn and chicken soup
Meg Bartel, Heathfield High School
Serves 10
1 small fresh chicken or equivalent chicken pieces
2 medium onions (diced)
420g of corn kernels
420g of creamed corn
2 tablespoons of corn flour
1 teaspoon of soy sauce
6 litres of water
2 tablespoons of olive oil
large stock pot
pepper
1 beaten egg
You will need a large saucepan.
Method:
1. Heat oil in pot on medium heat.
2. Lightly brown off chicken or chicken pieces and diced onions.
3. Cover with water and simmer until chicken is cooked.
4. Remove the chicken and de-bone and de-skin, retain liquid stock.
5. Place chicken meat back into the stock in small pieces.
6. Add corn and creamed corn, undrained.
7. Bring back to simmer for 5 minutes.
8. Make soy sauce and cornflour into a thin paste and add to soup whilst stirring.
9. Just before serving, add egg to simmering soup, stir and serve.
33
Corn chowder
Andrew Watts, Heathfield High School
500g potatoes, cubed
1 large onion, chopped
250g sweetcorn, frozen
500ml milk
1 tablespoon olive oil
250ml stock or water
pinch of nutmeg
a bay leaf
pepper
Method:
1. Melt oil in a large pan on medium heat; add the onion and potato and fry gently
for 5 minutes, stirring often.
2. Add milk and stock, pepper, nutmeg, and bay leaf and simmer for 30 minutes,
stirring occasionally.
3. Remove from heat, take out the bay leaf and whiz the soup in a blender until
smooth.
4. Return to the heat, add sweetcorn and simmer for 10 minutes.
5. Check the seasoning, and if the soup is a little thick, add more milk or stock.
6. Serve piping hot with a sprinkle of parsley.
Lamb shank and vegetable soup
Chloe Basford, Heathfield High School
4 (1kg) lamb shanks
1 tablespoon olive oil
1 medium (200g) onion, chopped
2 litres water
2 celery sticks, chopped
2 small carrots
1 medium parsnip
1 medium swede
1 medium potato
2 x 400g cans tomatoes
2 tablespoons Worcestershire sauce
Method:
1. Place oil in large pan and heat on medium.
2. Cook lamb shanks uncovered until well browned all over.
3. Remove from pan.
34
4. Place onion, celery, carrot, parsnip, swede and potato in same pan and cook,
stirring until onion is soft.
5. Return shanks to pan with undrained crushed tomatoes, sauce and water.
6. Bring to boil.
7. Simmer covered for 2 hours, stirring occasionally.
8. Cool and refrigerate overnight.
9. Discard fat from soup.
10. Remove shanks, cut meat from bones and discard bones.
11. Chop lamb meat roughly and return meat to soup (can be prepared ahead to this
point, refrigerate for up to 2 days or freeze).
12. Bring soup to boil, simmer about 15 minutes until heated through.
13. Serve with finely chopped parsley and crusty bread.
Raymond Lang’s chicken, rice and vegetable soup
Raymond Lang, Ingle Farm Primary School
Serves 4
5 cups of water
1 can chicken broth
1 skinless, boneless chicken breast – cut into cubes
3 carrots, finely chopped
1 onion, finely chopped
3 stalks celery, finely chopped
2 cubes chicken bouillon
1/3 cup uncooked white rice
pepper to taste
Note: If you have other vegetables such as cauliflower, broccoli, peas or corn,
these can be added as well.
Method:
1. In a large saucepan over high heat, combine 4 cups water and the chicken broth
and bring to a boil. Add the chicken, carrots, onion, celery and bouillon and
reduce heat to low. Cover and simmer for about 15 minutes or until the
vegetables are soft.
2. Add more water as necessary. Add the rice and allow to simmer for another 15
minutes, or until the rice is tender. Add pepper to taste.
35
Chapter seven
It isn’t easy being green
Salads and vegetables
Baked potatoes
Christopher Vu, Virginia Primary School
4 large potatoes
black pepper
4 teaspoons margarine, sour cream or grated cheese
chopped parsley
Method:
1. Scrub potatoes and dry well-rubbed skins with cooking oil.
2. Cook in moderately hot oven (220°C gas mark 6) for about one hour or until
potatoes are soft.
3. Remove from oven, make cross on top of potatoes, hold in both hands and
squeeze until cross opens into 4 points.
4. Put a little margarine in centre of each cross, sprinkle with pepper, and add
chopped parsley.
Bean casserole – fassolakia
Natalie Carypidis, Virginia Primary School
Serves 4
500g of long green beans
500g of carrots
500g of potatoes
3 tablespoons of olive oil
440g can of crushed tomatoes
1 onion
1 clove crushed garlic
36
Method:
1. Get all ingredients together.
2. Peel carrots, potatoes and chop into bite size pieces.
3. Top tails of green beans with garlic.
4. Dice onion and add to saucepan with olive oil. Fry until light golden brown.
5. Add vegetables into pan and stir until coated with oil.
6. Add the crushed tomatoes and extra water to half way of the saucepan. Add
pepper to taste.
7. Cook on medium heat on hot plate until vegetables are tender.
8. Serve.
Hashbrowns – hold the oil
Laura Rosenzweig and Charlotte Mansfield, Karoonda Area School
Serves 4
2 medium potatoes
1 pinch black pepper
enough oil to cover your frying pan
Method:
1. Fill a medium pan with water and bring to the boil. Peel the potatoes, cut them in
half and put them into the pan.
2. Boil for 10 minutes, or until just tender when pierced with a knife. Don’t overcook
or the potato will go mushy.
3. Drain the potatoes, and leave until cool enough to handle. Grate the potatoes,
place into a bowl and season it with salt and pepper, mix thoroughly.
4. Shape the grated potato roughly into patties about 10cm round. The starchiness
of the potato will hold the patties together.
5. Heat enough oil to cover the bottom of a frying pan, and cook the patties for a few
minutes on each side, or until golden brown and crispy. Drain on paper towels.
For curried Hashbrowns add 1 tablespoon mild curry paste to grated potatoes.
Chris and Daniel’s waldorf salad
Daniel Gregory and Chris Rudiger, Karoonda Area School
3 apples
6 celery stalks
½ cup sultanas
2 tablespoons of low fat coleslaw dressing
37
Method:
1. Wash and cut up the apples and celery and put into bowl.
2. Add the sultanas.
3. Add the coleslaw dressing and stir.
4. Serve and eat.
Note: 2 tablespoons roughly chopped walnuts can be added if you have them.
Dillon’s home style Greek salad
Dillon Harmer, Ingle Farm Primary School
Serves 4
2 tomatoes, washed and cut into cubes
2 tablespoons Kalamata olives, no pips
1 tablespoon olive oil
1 Spanish onion, diced finely
1 lettuce
200g Feta cheese, cut into cubes
pepper for taste
Method:
1. Wash and separate the lettuce and put it in a bowl.
2. Put the olives on top of the lettuce, add the diced onions.
3. Put the Feta cheese in the bowl and mix the salad.
4. Tip the olive oil in and add pepper.
5. Toss the salad until covered in oil.
Tabbouli
Peta Storti, Ingle Farm Primary School
5 cups of parsley, finely chopped (hand chopped is best)
¼ cup burghul (crushed wheat)
3 or 4 large tomatoes, chopped
½ bunch green onions, chopped
¼ cup lemon juice
¼ cup of oil
a few sprigs of mint (optional)
¼ teaspoon pepper
Method:
1. Wash and strain chopped parsley thoroughly. Place in a large bowl. Sprinkle
burghul on top.
38
2. Add diced tomatoes and green onions. Blend through lemon juice, oil, mint and
seasonings. Mix just before serving. Serve as a meal or accompaniment for
sandwiches.
Note: There is no need to wash the burghul, as it will expand from the juices of the
other ingredients. Adjust the lemon juice, and pepper to taste. Make at least one
hour before using.
Roast potatoes with curry and parsnips
Lexie Burt, Ingle Farm Primary Schoo
Serves 4
4 large washed potatoes
4 large peeled parsnips
5 large peeled shallots
1 whole head of garlic, cloves separated
¼ cup of olive oil
2 tablespoons curry powder (or to taste)
freshly ground pepper
Method:
1. Preheat oven to 200°F. Have ready a large roasting pan.
2. Cut the potatoes and parsnips into evenly sized chunks.
3. Place them in a large mixing bowl with the whole shallots and separated (but
unpeeled) garlic cloves.
4. Add the olive oil, curry powder and pepper and toss well to coat the vegetables.
5. Transfer the vegetables to the pan and roast for about 45 to 60 minutes, toss
stirring the vegetables around occasionally until they are cooked through and the
potatoes and parsnips are crusty and golden brown.
6. Serve hot.
Broccoli, cherry tomato and watercress salad
Christina Tran, Virginia Primary School
2 cups broccoli florets
1 tablespoon red wine vinegar
1 tablespoon olive oil
½ teaspoon minced garlic
freshly ground black pepper to taste
2 cups cherry tomatoes, stems removed and cut in half
1 bunch watercress, long stems trimmed, coarsely chopped
39
Method:
1. In vegetable steamer set over boiling water, steam broccoli, covered, until tender,
about 4 minutes.
2. Rinse with cold water and drain well. In large bowl whisk vinegar, olive oil, garlic,
and black pepper.
3. Add broccoli, tomatoes and watercress.
4. Toss to blend.
5. Serve immediately.
Note: Parsley or rocket can replace watercress.
40
Chapter eight
What’s For Dinner?
What is the healthiest main meal an average person should have?
There are many healthy meals a person can have. Choose from the foods in
the circle on the ‘Australian Guide to Healthy Eating’ using a variety of foods
to make up a meal. You will see the 5 food groups are different sized
segments of the circle. Choose amounts of food from each group in
proportions reflecting the size of the group. This is an example of a meal that
includes ‘Meat and Meat Alternatives’ and ‘Vegetables’. See if you can make
up some other main meal recipes using more of the food groups.
This question was asked on the Human Race “Ask the Experts” by Matthew P
of Nyanda State High School. Answered by The Human Race expert, Liz
Kellett, Dietitian.
Chicken and vegie stir fry
Derrick, Naracoorte Primary School
Serves 3-4
300g chicken breast
2 tablespoons peanut/ olive/ canola/ vegetable oil
1 carrot, sliced thinly
4 spring onions, chopped into 1cm pieces
1 red capsicum, sliced finely
1 green capsicum, sliced finely
1 cup of cabbage, sliced
1 cup of mushrooms, sliced
1 tablespoon soy sauce
1 tablespoon sweet chilli sauce
41
Method:
1. Remove skin and any fat from chicken. Cut into small cubes or thin slices.
2. Prepare vegetables and set aside in a separate bowl.
3. Heat oil in wok or frying pan.
4. Add chicken and cook, stirring until it browns slightly.
5. Add carrot, red and green capsicum to the chicken and stir-fry until the carrot
softens. Then add the remaining vegetables, soy sauce and sweet chilli sauce.
Stir thoroughly until all vegies are tender and sauce coats all ingredients.
6. Serve the stir-fry with your choice of noodles or rice (which you will need to
prepare while stir fry is cooking).
Chicken stir-fry is also a favourite food of the following Human Race ‘Living
Legends’:
Juliet Haslam (Jules)
Australian Hockey Team
”My favourite food is chicken stir fry. I use noodles or rice as a base and
include lots of capsicum, broccoli, snow peas, onion, bean sprouts and of
course some chicken.”
Tim Jarvis
Adventurer
”Stir fry – easy to make after a hard day’s training and great for energy and
vitamins.”
Is pizza a healthy meal?
Pizza can be a healthy choice! Choose a thin base or make your own from pita
bread or English muffins. Choose plenty of vegetable toppings, perhaps some
cheese – use low fat if you are making your own. Keep fatty meats to a
minimum; chicken, lean beef or fish can be added for variety.
This question was asked in the Human Race ‘Ask the Experts’ section by
Matthew P of Nyanda State High School, Australia.
Answered by The Human Race expert, Liz Kellett, Dietitian.
Pizza is also a favourite of the Human Race ‘Living Legend’ Phil Rogers.
Phil Rogers
Australian Swimmer
Born 24 April 1971 – Adelaide, South Australia
‘My tips for young people: Strive to achieve and work hard by always
remembering to have fun. My favourite food: Pizza and hamburgers – why not
try the pita bread pizza recipe in the Human Race Café?”
Note: both pizza and hamburgers can be healthy food choices, when made
from healthy ingredients.
42
Pizza
Suggested by Human Race Chef
Makes 1 pizza
1 pita bread
1 tablespoon condensed tomato soup or ½ tablespoon tomato paste (spread
thinly)
¼ cup cheese, grated (try reduced fat cheese)
1 or 2 mushrooms, chopped finely
¼ cup canned unsweetened crushed pineapple, drained
½ cup capsicum, chopped finely
¼ teaspoon dried basil and/or oregano
Method:
1. Preheat oven to 200°C.
2. Spread tomato soup or paste over one side of the pita bread.
3. Sprinkle cheese and toppings over bread.
4. Bake for 10 to 15 minutes in oven, or until base is crisp and cheese golden.
Mega vegie muffins
Suggested by Human Race Chef
Serves 6
2 cups self-raising flour, sifted
2 spring onions, chopped finely
1 small carrot, grated
1 small zucchini, grated
125g can corn kernels, drained
4 slices ham, cut into thin strips
1 cup buttermilk
2 tablespoons vegetable oil (try a monounsaturated or polyunsaturated oil)
2 eggs, lightly beaten
1 tablespoon seeded mustard
6 cubes cheddar cheese (80g piece) (try reduced fat cheese)
1 tablespoon chopped fresh parsley
Method
1.
Grease a large 6-cup muffin pan.
2.
Combine sifted four, spring onions, carrot, zucchini, corn kernels and ham in a
large bowl; mix until well combined.
43
3.
In a small bowl, combine buttermilk, oil, eggs and mustard. Make a well in the
centre of the flour mixture, add buttermilk mixture and stir, taking care not to
over-mix (mixture should be slightly lumpy).
4.
Divide mixture into the 6-cup muffin pan. Gently push a cheese cube into the
centre of each muffin; sprinkle evenly with parsley.
5.
Cook in hot oven, 200°C (400°F), for about 20 minutes or until cooked (test by
pushing a skewer into side of muffin, if it comes out clean, it’s cooked).
Chilli prawns
Terry Lioulios, Virginia Primary School
500g prawns (peeled)
1 tin of tomatoes – chop and keep juice
3 cloves of garlic, crushed
A sprinkle of dry chilli
1 onion, diced
2 tablespoons of oil
Method
1.
Fry onion in oil.
2.
Add garlic and toss in prawns.
3.
Fry till pink in colour.
4.
Add tomato sauce, a sprinkle of chilli and simmer for 20 minutes.
5.
Serve on a bed of rice with chilli prawns on top.
Note: If using fresh chilli, remove seeds when chopping, and don’t put your fingers
near your eyes.
Spanish chicken with pine nuts and sultanas
Damien Ho, Virginia Primary School
1 tablespoon olive oil
8 chicken thigh fillets
2 cloves garlic, crushed
3 Spanish red onions, sliced
1 red capsicum, sliced
½ cup (125ml) apple juice
¼ cup concentrated chicken stock, or fresh stock
1 cup (250ml) water
½ cup sultanas
freshly ground pepper
50g pine nuts, toasted (in dry frypan or under grill) – these toast very quickly
1 tablespoon chopped fresh parsley
44
Method:
1. Heat olive oil in a large frying pan over medium heat. Add chicken. Cook for 10
minutes or until golden.
2.
Add garlic. Cook for 5 more minutes. Remove chicken and garlic from pan, set
aside and keep warm.
3.
Add onions and red capsicum to fry pan. Cook, stirring, for 5 minutes or until
onions are golden.
4.
Stir in apple juice. Bring to the boil, then reduce heat and simmer until reduced
by half.
5.
Add reserved chicken and garlic, concentrated chicken stock, water and
sultanas. Season to taste with black pepper. Bring to the boil, reduce heat,
cover and simmer for 25 minutes or until chicken is tender.
6.
To serve, arrange chicken on a serving dish. Spoon over sauce, sprinkle with
pine nuts and chopped parsley. Serve with steamed rice and a fresh green
salad.
Thailand style fried rice
Anthony Nguyen, Virginia Primary School
1 tablespoon vegetable oil
2 cups cooked long grain rice
2 garlic cloves, crushed
3 tablespoons soy sauce
2 teaspoons red curry paste
1 green onion, chopped
250g tofu, diced and fried
1 tablespoon cilantro or coriander leaves, basil or coriander, chopped
Garnish
8 green onions
thin cucumber slices
Method:
1.
Heat the oil in a wok over a medium-high heat.
2.
Add the garlic and stir-fry for 1 minute.
3.
Add the curry paste and stir-fry until it releases its aroma.
4.
Add the tofu and cook another 3 minutes.
5.
Add the rice, mix and fry for 2 minutes.
6.
Add the soy sauce, green onion and cilantro or coriander and transfer to a
serving dish and garnish.
45
Chicken with tomatoes
David Nguyen, Virginia Primary School
Serves 4
1 tablespoon olive oil
1kg chicken pieces
½ cup scallions, chopped
1½ cups peeled tomatoes, chopped
½ cup chicken stock
1 teaspoon oregano
Method
1.
Heat oil in a heavy non-stick skillet over medium high heat.
2.
Add chicken and sauté until browned on all sides.
3.
Transfer chicken to a platter and keep warm.
4.
Add scallions to skillet and sauté 3 minutes.
5.
Stir in tomatoes and stock and simmer 5 minutes or until tomatoes are tender.
6.
Return chicken to skillet.
7.
Add oregano and pepper to taste.
8.
Cover skillet.
9.
Reduce heat to low and simmer 20 minutes or until chicken is tender.
10. Serve with steamed green vegetables of your choice.
Sweet and sour pork
Anthony Theoharis, Virginia Primary School
Serves 4
500g boneless pork loin
1 tablespoon vegetable oil
1 medium green pepper, cut into 1 inch pieces
1 medium onion, cut into thin wedges
480g tin pineapple chunks in juice, unsweetened
1 tablespoon brown sugar
¼ cup white wine vinegar
2 tablespoons corn starch
2 tablespoons low salt soy sauce
hot cooked rice (optional)
46
Method:
1. Partially freeze pork.
2.
Cut across the grain into 2½ x 2¼ inch strips and set aside.
3.
Preheat a wok or large skillet over high heat, add the oil.
4.
Stir-fry green pepper and onion in hot oil for 2 to 3 minutes or till crisp tender.
Remove from wok.
5.
Add more oil if necessary, add half the pork to wok, stir-fry until browned.
Remove pork and stir-fry the remaining pork.
6.
Return all pork to wok and keep warm.
7.
Drain pineapple, reserving juice.
8.
In a small saucepan combine the juice, brown sugar, vinegar, cornstarch and
soy sauce. Bring to a boil, cook about 1 minute or till thickened, stirring
constantly.
9.
Return green pepper and onion to wok.
10. Stir in pineapple and the thickened pineapple juice mixture.
11. Cook and stir and heated through.
12. Serve with rice if desired.
Lasagne with meat sauce
Christos Cafcakis, Virginia Primary School
¼ cup olive oil
1kg ground lean beef
1 cup chopped onion
2 cloves garlic, finely chopped
2 cans tomato sauce
½ to 1 can of tomatoes
½ teaspoon dried basil
½ teaspoon oregano, dried
¼ teaspoon black pepper
2 bay leaves
1 cup black olives (optional)
8 lasagne sheets
½ cup mozzarella cheese
½ cup grated parmesan cheese
Method:
1.
Heat olive oil in a large skillet.
2.
Add and cook ground beef until brown.
3.
Add and cook onion and garlic until transparent.
4.
Add tomatoes, tomato sauces, dried basil, oregano, black pepper and bay leaf.
Cover and simmer 1 hour until sauce thickens.
5.
Stir in 1 cup black olives cut into large pieces (optional).
6.
Meanwhile, cook lasagne in boiling water until tender. Drain lasagne.
47
7.
Slice ½ cup mozzarella cheese.
8.
Have ready ½ cup grated parmesan cheese.
9.
Spread about ¼ of the sauce in shallow 16cm x 26cm x 3cm baking dish.
10. Cover with layer of lasagne, arrange lengthwise in dish, layer of sliced cheese,
using one third, and then a layer of parmesan cheese.
11. Repeat layers, ending with sauce and parmesan cheese.
12. Bake in moderate oven 180°C for 30 to 40 minutes.
Vegetarian lasagne
Thomas Devereux, The Heights School
1 tablespoon olive oil
1 chopped onion
2 cloves garlic, crushed
2 cups sliced mushrooms
1 cup grated carrot
400g tin chopped tomatoes
3 tablespoons tomato paste
12 sheets instant lasagne
500g organic quark or ricotta cheese
2 cups grated cheddar cheese
Method:
1.
Heat oven to 180°C.
2.
Heat oil in heavy based frying pan over medium heat, add onion, garlic,
mushrooms and carrot. Gently fry for five minutes until tender but not brown.
3.
Stir in tin of tomatoes and tomato paste, bring to the boil and simmer for three
minutes.
4.
In a 22 x 34cm baking dish, place a layer of lasagne, cover with one third of the
quark, one third of the vegetable sauce mixture, one third of the cheddar cheese.
Repeat these layers twice.
5.
Bake in oven for 30 minutes.
6.
Serve hot accompanied by a tossed green salad.
Quiche lorraine
Paul Gillett, Reynella East High School
1¾ cups self-raising flour
2 level tablespoons reduced fat margarine
1 egg white for pastry
¼ cup skim milk
flour to roll pastry
48
2 whole eggs for filling
2 egg whites for filling
½ cup chopped shallots and/ or ½ cup sliced tomato and/ or ½ cup sliced
zucchini and/ or ½ cup mushrooms
1 cup diced lean ham
½ cup grated 25% reduced fat cheese
1 level teaspoon parmesan cheese
1 can (375ml) evaporated light milk
pepper to taste
Method:
1.
Pre heat oven 180°C fan forced.
2.
Place flour into a large mixing bowl.
3.
Melt margarine then stir into milk.
4.
Beat egg white into milk mixture with fork until blended.
5.
Pour milk mixture into flour and gently roll together.
6.
Place pastry on a well-floured bench, roll to fit into a round pie dish (23cm) or
eight small pie dishes (8cm).
7.
Place rolled pastry over the base of pie dish that has been coated with cooking
spray. Using a sharp knife trim around the edges to neaten. Leave to one side.
8.
In a large bowl beat whole eggs and egg whites well.
9.
Add milk and beat until well combined.
10. Add all other ingredients and mix together well.
11. Pour into prepared pie dish (or dishes).
12. Bake 35 to 40 minutes or until golden brown and cooked in the centre.
Beef with French beans
Kristen Herrmann and Georgina Francis, Karoonda Area School
275g fine French beans, cut into 2.5cm pieces
30ml vegetable oil
1 onion, sliced
5ml grated fresh root ginger
1 garlic clove, crushed
5ml chilli powder
1¼ teaspoon
¼ teaspoon ground turmeric
2 tomatoes, peeled and chopped
450g beef, cubed
1.2 litres/ 5 cups water
1 red pepper, sliced
1 tablespoon chopped fresh coriander
2 chopped green chillies
wholemeal chapattis, to serve (optional)
49
Method:
1. Cook the French beans in a saucepan of simmering
water for 3 minutes, then drain and set aside.
2.
Heat the oil in a large saucepan and fry the onion until
it turns golden brown.
3.
Mix together the ginger, garlic, chilli powder, turmeric
and chopped tomatoes. Spoon this mixture into onion
and stir-fry for 5 to 7 minutes.
4.
Add the beef and stir-fry for 3 minutes more. Pour in the measured water, bring
to the boil and lower the heat. Cover and cook 45 to 60 minutes, stirring the beef
occasionally, until most of the water has evaporated and the meat is tender.
5.
Add the French beans to the pan and stir well. Finally, add the sliced red
pepper, fresh coriander and green chillies and cook, stirring constantly for a
further 3-5 minutes.
6.
Serve hot with wholemeal chapattis, if you like.
Special rice
Owen Horan and Michael O’Malley, Karoonda Area School
1 stick of celery
2 small carrots
½ a capsicum
1 head of broccoli
½ cup corn
1 cup rice
2 cups hot water with chicken stock
½ teaspoon garlic
½ teaspoon ginger
Method:
1.
Chop all vegetables.
2.
Microwave chopped vegetables for 5 minutes.
3.
Put chicken stock in 2 cups of hot water.
4.
Add rice and stock to vegetables.
5.
Cook on high for 7 minutes then stir.
6.
Cook on high for another 7 minutes.
Chicken twister
Renae Simon, Rebecca Destro, Dannii Boughen and Deanna Smith,
Karoonda Area School
4 pita bread pockets
3 small tomatoes chopped into squares
50
1½ cups of lettuce washed and chopped finely
2 small chicken fillets
16 small onion rings
1½ cups of grated cheese
1½ cups of grated carrots
mayonnaise to taste
oil to cook the chicken
Method:
1.
Collect all your ingredients.
2.
Cook chicken fillets in a frying pan at medium heat for 20 minutes.
3.
Spread the pita bread with mayonnaise.
4.
Sprinkle the lettuce on.
5.
You can also put the cheese and carrot on.
6.
Then sprinkle the tomato on.
7.
Then carefully put the onion rings on.
8.
Then carefully put the chicken fillets on.
9.
Finish up by wrapping and serving, suitable for a lunch or a quick snack.
Lemon and garlic fish kebabs
Kale Todd, Stuart High School
800g firm white Murray cod fillets (or other similar fish) cut into 3cm cubes
80ml extra virgin olive oil
1 tablespoons shredded lemon rind
60ml fresh lemon juice
¼ cup loosely packed coarsely chopped fresh oregano
2 garlic cloves, crushed
½ teaspoon ground cinnamon
4 fresh lettuce leaves
2 tomatoes, sliced
½ lemon, cut in quarters
Method:
1.
Place cubes of fish in a single layer in a glass/ceramic dish.
2.
Combine the oil, lemon rind, lemon juice, oregano, garlic and cinnamon in a jug.
3.
Season with pepper and whisk with a fork until well combined.
4.
Pour over the fish cubes and turn gently to evenly coat. Cover with cling wrap
and place in fridge for 1 hour.
5.
Drain kebabs, retaining marinade.
6.
Place fish cubes in a single layer, on a microwave proof plate. Place the pate on
an upturned dinner plate to elevate.
7.
Loosely cover fish with 2 sheets of damp paper towel. Cook for 4 minutes on
medium.
51
8.
Brush with reserved marinade. Cook a further 4 minutes until fish is just cooked
through.
9.
Thread on bamboo sticks and serve on a bed of lettuce with slices of tomato and
wedges of lemon to garnish.
Grilled five spice snapper with garlic spinach
Bonnie Parker, Stuart High School
1½ large fresh limes (or lemons)
4 teaspoons minced fresh ginger
½ teaspoon Chinese 5-spice powder
½ teaspoon sugar
1/8 teaspoon freshly ground black pepper
2 teaspoons vegetable oil, divided
500g snapper steaks (any fresh fish can be used)
1 handful fresh baby spinach leaves, washed
2 large garlic cloves, pressed.
Method:
1.
Peel half of lime. Combine lime peel, lime juice, ginger, 5-spice powder, sugar,
pepper and 1 teaspoon oil in 1 litre dish. Add snapper, turn to coat. Cover and
refrigerate 2 to 3 hours.
2.
Combine spinach, garlic and remaining 1 teaspoon oil in 2 litre microwaveable
dish and toss. Cover and microwave at high (100% power) for 2 minutes or until
spinach is wilted. Drain and keep warm. Meanwhile, prepare barbecue grill for
direct cooking.
3.
Remove snapper from marinade and place on oiled grill. Brush snapper with
portion of marinade. Grill snapper, covered, over medium/ hot coals for 4
minutes. Turn snapper, brush with marinade and grill 4 minutes or until snapper
flakes easily with fork. Discard marinade.
4.
Serve fish over a bed of spinach.
Great bolognaise sauce
David Murray and Isaac Taylor, Lincoln Gardens Primary School
Serves 4-6
1 onion
2 sticks celery
3 rasher bacon
2 carrots
1 tablespoon olive oil
500g lean mince
freshly ground black pepper
52
pinch nutmeg
½ cup dry white wine
1 cup water
2 beef stock cubes
425g can tomato puree
400g fresh spaghetti
Method:
1.
Peel onion and chop finely.
2.
Wash, trim and slice celery.
3.
Peel and chop carrots.
4.
De-rind bacon and sauté with onion, celery and carrot for 5 minutes.
5.
Add mince and cook until mince changes colour.
6.
Season with pepper and nutmeg.
7.
Pour in wine and water and add crumbled stock cubes.
8.
Cook uncovered, until most of the liquid has evaporated.
9.
Add the tomato puree and cook for 5 minutes.
10. Cook pasta in boiling water for 8 to 10 minutes or until tender.
11. Serve bolognaise sauce over cooked pasta and with a salad of choice.
Note: when using wine in cooking such as this recipe, the alcohol evaporates.
Salim’s marinated chicken breasts with vegetable medley
Salim Zahr, Ingle Farm Primary School
Marinade ingredients:
5 pieces of chicken breast
3 cloves of crushed garlic
3 teaspoons of olive oil
1½ teaspoons of lemon juice
Marinade method:
1.
Combine all ingredients and pour over chicken breasts.
2.
Cook until golden brown in a fry pan or under grill.
Ingredients:
carrots, peeled, diagonally sliced
cauliflower florets
1 bunch fresh asparagus, trimmed, cut into 5cm to 7.5cm pieces
sugar snap peas (in pods)
broccoli florets
1 red onion, diced
2 portabella mushrooms, stems removed, thickly sliced
284ml chicken broth
coarse black pepper
53
1 tablespoon butter (at room temperature)
2½ tablespoons all purpose flour
175ml Piccalilli or other relish
2 tablespoons minced fresh thyme
4 large fresh rosemary sprigs
pepper to taste
Method:
1.
Cut 4 large pieces of foil and place flat on counter.
2.
Wash, trim and cut your choice of vegetables (we used the ones listed, but
choose your own favourites) and divide among the 4 pieces of foil. Be sure to
cut slower cooking vegetables, such as carrots, smaller and leave softer
vegetables, such as broccoli and asparagus, in larger pieces.
3.
Bring the chicken broth and coarse pepper to a boil in a small pan.
4.
Combine the soft butter and flour into a thick paste.
5.
Using a wire whisk, beat the paste, a little at a time, into the hot broth and cook
until thickened.
6.
Stir in piccalilli and thyme.
7.
Remove from heat and divide among the 4 piles of vegetables. Top each with a
sprig of rosemary and sprinkle with pepper.
8.
Fold up the foil, ensuring a secure fold at the top of each packet. Allow room
around the vegetables for steam to accumulate.
9.
Place on a preheated barbecue grill (low to medium heat) for about 20 minutes.
10. Serve with cooked chicken breasts.
Pierogi
Michael Belczacki, Ingle Farm Primary School
4 cups flour
6 tablespoons vegetable oil
¾ cups water
100g cottage cheese
potato
bacon
5 tablespoons sour cream
Method:
1.
Peel and boil potatoes.
2.
When cooked, mash with fried bacon cut up.
3.
Add cottage cheese to the mix and make sure it’s cooled off some before you
add it to the dough.
4.
Make the dough with the flour, water and vegetable oil.
5.
Put the potato filling inside the dough and make a pasty shape.
6.
Heat oil in a pan and fry the pierogi.
7.
Eat with a dollop of sour cream.
54
Pasta with broccoli and bacon
Kyle Delaney-Carter, Clovelly Park Primary School
Serves 4-6
1 onion chopped
1 cup broccoli florets
1 cup bacon pieces
1 packet pasta or spaghetti
1 tablespoon olive oil
1 to 2 cloves garlic
1 tin evaporated milk
3 eggs
pepper to taste
Method:
1.
Cook spaghetti or pasta in boiling water. If unsure, follow directions on packet.
2.
Chop garlic, onion and bacon and fry for 5 minutes, stirring occasionally or until
slightly browned.
3.
Steam broccoli 3 to 4 minutes, don’t overcook.
4.
Beat together eggs, milk and pepper until well blended. Add to pan with the
broccoli and reduce the heat to low. Cook for 2 minutes, stirring constantly, or
until mixture begins to thicken or scramble.
5.
Drain pasta under hot running water, this allows the excess starch to be washed
off. Pour pasta into large bowl and add sauce and toss or mix sauce through.
Good quiche
Annalise Keen, Clovelly Park Primary School
1 to 2 sheets wholemeal short crust pastry
120g bacon pieces
1 tablespoon olive oil
1 medium brown onion, chopped
1 teaspoon garlic mince
1 small zucchini, grated
1 medium carrot, grated
5 eggs lightly beaten
1 cup grated cheddar cheese
½ teaspoon dried oregano
410g can tomatoes, drained, crushed
Method:
1.
Defrost pastry and line a 23cm pie/ quiche dish with it.
2.
Pre-bake for 5 to 10 minutes.
55
3.
Heat oil in a large pan and add bacon pieces, onion, garlic, zucchini and carrot.
Cook, stirring, until liquid has evaporated.
4.
Combine this with eggs, cheese, herbs and tomatoes in a large bowl. Spoon
mixture into prepared dish (with pre-baked pastry).
5.
Bake uncovered in moderate oven (180 to 190°C) for about 45 minutes or until
set.
Rainbow fried rice
Rui-Bin Gan, Vale Park Primary School
2 eggs
50g ham
150g mixed vegetables
3 cups cooked rice
Method:
1.
Beat egg in a bowl. Dice the ham.
2.
Heat 2 tablespoons of oil in a wok. Add eggs and stir-fry until cooked. Remove
and set aside.
3.
Reheat oil. Add ham and mixed vegetables, stirring and tossing to mix well.
Add rice and a little water. Stir-fry until rice grain separate, add eggs and mix
well.
4.
Transfer to a serving plate.
A healthy recipe
Katie Burden, Vale Park Primary School
Main Course Ingredients:
tomato
ham
chicken (cooked)
cucumber
cheese
Dessert ingredients:
strawberries
pineapple
apple
grapes
oranges
watermelon
banana
lemon juice
56
Method:
1. Cut all the ingredients up into bite-sized pieces.
2.
Put the main course ingredients on wooden skewers.
3.
Put the dessert ingredients on other wooden skewers.
4.
Enjoy!
Omelette roll
Yong Wie Gan, Vale Park Primary School
1 teaspoon olive oil
1 egg (beaten with pepper)
½ cup of mixed vegetables
2 slices of ham, cut into cubes
Method:
1.
Put oil in a pan.
2.
Pour in the beaten egg.
3.
Remove the omelette to a plate.
4.
Simmer or steam the mixed vegetables until just tender.
5.
Drain and put into the centre of the omelette with the ham.
6.
Wrap them up and cut into slices.
Chicken kebabs
Peter Mylonopoulos, Virginia Primary School
675g lean chicken from the leg or the breast fillet
juice of 1 large lemon
90ml/ 6 tablespoons olive oil
1 clove garlic, crushed
1 tablespoon chopped fresh oregano
1 tablespoon chopped fresh thyme
pepper
2 medium sized onions
fresh bay leaves
mushroom
capsicum
Method:
1.
Cut the chicken into even cubes and marinate.
2.
Dip the skewers in water so they don’t burn when cooking.
3.
Thread the chicken onto the skewers.
4.
Add mushroom then capsicum then chicken and so on.
57
5.
Slightly oil the griller once pre-heated. Then place kebabs onto the griller, cook
until lightly brown and turn over.
6.
Serve with some salad and serves 4 people.
Beef with broccoli and vegetable stir fry
Con Mylonopoulos, Virginia Primary School
500g tenderloin steak, partially frozen
2 tablespoons fresh ginger, chopped
1½ tablespoons soy sauce
1 clove garlic, crushed
1 teaspoon sugar
1 tablespoon oil
2 onions, cut into quarters
1½ cups broccoli
½ cup mushrooms, sliced
1 green and red capsicum, sliced
1 beef stock cub
¾ cups water
2 tablespoons corn flour
¼ cup water, extra
rice, cooked
Method:
1.
Trim meat and cut into thin slices.
2.
Mix meat with ginger, soy sauce, garlic and sugar. Let stand 30 minutes.
3.
Heat oil and fry meat until brown. Add onions and broccoli and sauté 2 minutes.
4.
Add mushrooms, capsicum, water, crumbled stock cube and corn flour, mix with
extra water to make a thin paste.
5.
Stir until sauce boils and thickens, simmer 2 minutes. Serve with rice.
Giant club sandwich
Alyssa Farrugia, Virginia Primary School
1 large bread roll or 3 slices of bread (preferably whole grain)
2 tablespoons of cottage cheese
1 slice of ham
1 tablespoon of grated carrot
5 tomato slices
½ avocado, sliced
small handful of alfalfa sprouts
58
Method:
1. Cut the roll in 3 fat slices.
2.
Spread the bottom slice with cottage cheese.
3.
Top with the tuna or ham and then the carrot.
4.
Put the second bread or bread roll slice on top of the carrot.
5.
Cover the second slice with the tomato.
6.
Then add the avocado slices.
7.
Sprinkle on the alfalfa sprouts.
8.
Put the last slice of bread, or bread roll slice, on top to finish.
Chicken with garlic and tamari stir fry
Amelia Dawkins, Heathfield High School
2 onions
3 cloves of garlic
Tamari sauce
1kg chicken thigh fillets (chopped)
shallots
1 carrot, thinly sliced
bean shoots
snow peas
broccoli and cauliflower
any other vegies of your choice
Method:
1.
Fry onions and garlic in olive oil until golden brown.
2.
Fry chicken until cooked through.
3.
Then fry shallots at last minute, not for long.
4.
Stir fry lightly steamed vegies with other vegies then add to chicken.
5.
Add tamari while cooking.
6.
Serve with rice or noodles.
Potato, zucchini and cheese fritters
Josh Hobbs, Heathfield High School
Serves 4
2 medium sized potatoes, grated
2 medium sized zucchini, grated
½ cup (60g) grated cheddar cheese
2 eggs, lightly beaten
pinch ground nutmeg
59
pepper
2 tablespoons vegetable oil
Method:
1.
Coarsely grate potatoes and zucchini, then drain to remove as much liquid as
possible.
2.
Place in a bowl and add grated cheese, eggs and seasoning.
3.
Heat oil in a frying pan.
4.
Form vegetable mixture into round, flat cakes and cook in the frying pan over a
medium heat, turning frequently to brown both sides.
My papa’s vegetable spaghetti sauce
Eliza Demasi, Heathfield High School
2 tablespoons of olive oil
2 cloves of garlic, crushed
2 small fresh zucchinis, finely chopped
2 carrots, finely chopped/ whizzed
2 red capsicums, finely chopped
800g canned, diced tomatoes
350g tomato paste
Fresh parsley, chopped finely
3 medium brown onions, chopped
Italian herbs, fresh or dried (oregano, basil, thyme)
Method:
1.
Heat oil in a pan, add chopped onion, then garlic. Cook until onion is clear.
2.
Add carrots and zucchini.
3.
Stir on high heat, add capsicum.
4.
Stir for a few minutes and add parsley.
5.
Stir for a further 3 to 4 minutes and add tomato.
6.
Cook on high until it comes to the boil, add tomato paste and herbs and simmer
for 20 minutes.
7.
Best served with ravioli or similar style pasta. Can be used in vegetarian
lasagne or served with favourite pasta.
60
Chapter nine
Scrummy yummy treats
Five fruit salad
Nicole Roelofsen, Virginia Primary School
½ cup orange juice (fresh or unsweetened)
1 cup seedless grapes
1 orange, peeled, sliced and quartered
1 banana, peeled and sliced
1 peach or nectarine, pitted and cubed
Method
1. Pour juice over fruits and refrigerate until chilled.
Ruby sipper cooler
Sarah McGill, Virginia Primary School
1 cup fresh raspberries
1 cup fresh strawberries
1 cup cranberry juice
2 cups frozen strawberries
2 frozen bananas, cut into chunks
Method
1.
Combine the raspberries and the fresh strawberries in a blender with the
cranberry juice.
2.
For about a minute blend to a liquid.
3.
Add the frozen strawberries and banana chunks.
4.
For another minute blend until smooth.
5.
Enjoy!
61
Rainbow fruit salad
Leah Sissis, Virginia Primary School
½ small seedless watermelon
½ rockmelon
½ honeydew melon
punnet of blueberries
1 large bunch of green and red grapes
handful of cherries
ice-cream or yoghurt to serve - optional
Method
1.
Using an ice-cream scoop, make balls out of the watermelon. Place onto a plate
until you have finished, then put them back into the scooped out watermelon.
2.
Do the same to the rockmelon and honeydew melon, then mix them into the
watermelon with blueberries and grapes and cherries.
3.
Serve with ice cream or yoghurt if you like.
Apple crisp
Graeme England, Karoonda Area School
Serves 1, but can be made into 4 ramekins by multiplying ingredients by 4
1 large apple
¼ tablespoon lemon juice
cloves (optional)
¼ cup brown sugar
¼ cup flaked oats
1/8 cup plain flour
1/8 cup margarine
1 teaspoon cinnamon
pinch nutmeg
Method
1.
Place apples in baking dish.
2.
Sprinkle them with lemon juice.
3.
Melt margarine in a small mixing bowl, high power, for 1 minute.
4.
Stir in remaining ingredients.
5.
Sprinkle evenly over apples.
6. Microwave on high in ramekin for 3 minutes.
62
Fruit skewers
Scott Fletcher and Shaun Shillabeer, Karoonda Area School
1 apple
1 pear
1 banana
1 kiwi fruit
8 strawberries
1 small tub of yoghurt
Method
1.
Wash fruit.
2.
Peel banana and kiwi fruit.
3.
Cut fruit.
4.
Put yoghurt and fruit into a bowl.
5.
Mix fruit and yoghurt together.
6.
Put fruit on skewer.
7.
Refrigerate for ten minutes at 4°C.
8.
Serve with sultanas on top if you like.
Cinnamon, fruche and berry trifle
Nicole Bridge, Caitlin Galbraith, and Alisha Dutschke, Karoonda Area School
8 slices multigrain bread, toasted
¼ cup low fat spread
2 teaspoons cinnamon
2 teaspoons honey
1 punnet strawberries, washed, hulled and sliced
250g grapes, washed
250g berry fruche or yoghurt
extra fruche for topping
Method
1.
Remove crust from toast. Spread with low fat spread whilst still hot. Sprinkle
with cinnamon and honey.
2.
Cut bread into squares. Layer sweet bread with strawberries, grapes and fruche
in one large bowl or four individual bowls. Refrigerate.
3.
Serve with extra fruche.
63
Apple pikelets
Paul Saler and Brandon Holzer, Lincoln Gardens Primary School
½ cup grated apples
¼ cup of self-raising flour
¾ cup wholemeal SR flour
2 tablespoons of custard powder
¼ cup corn flour
½ teaspoon baking soda
2 tablespoons sugar
1 egg
½ cup buttermilk (ordinary milk will do)
2 teaspoons of melted butter
extra butter for frying
Method
1.
Sift flour, custard powder and the baking soda.
2.
Add sugar, egg, milk, apples and butter.
3.
Beat until smooth and thoroughly mixed.
4.
Drop spoonfuls into greased hot frying pan.
5.
Fry until bubbles on top burst then turn over and brown the other side.
Sandi’s lush sunny fruit cup with coconut
Sandi Poyner, Ingle Farm Primary School
1/3 cup of shredded or desiccated coconut
450g can pineapple pieces
1 banana, sliced
1 cup fresh strawberries, hulled
1 cup fresh berries
1 orange, peeled and sliced or segmented
2 teaspoons of lemon juice
Method
1.
Place the coconut in a small pan. Stir over very low heat until golden. Cool.
2.
Drain pineapple, keeping juice. Place pineapple in a serving bowl. Mix the
banana with the saved juice, drain and add to pineapple.
3.
Add strawberries, berries, orange and lemon juice, mixing well. Sprinkle each
serving with toasted coconut.
Hint: Add a handful of walnuts and dried fruit such as sultanas, apricots and raisins
for a delicious flavour and crunchy texture.
64
Wobbly mixed berry jelly
Shannon Mlakar, Ingle Farm Primary School
1 punnet strawberries, washed, hulled and quartered
1 punnet blueberries, washed
1 punnet raspberries, washed
2 x 85g packets of jelly (reduced sugar)
Method
1.
Arrange fruit in glasses, mould or dish.
2.
Prepare jelly according to packet direction. Allow to cool before pouring over
fruit.
3.
Refrigerate until set.
4.
Serve with extra berries and/or yoghurt.
Banana muffins
Jessica Aylmore, Clovelly Park Primary School
1 cup plain flour
¼ cup brown sugar
½ cup wheat germ
2 teaspoons bicarbonate soda
2 teaspoons baking powder
3 large ripe bananas (mashed)
100g butter or margarine
2 eggs
1 teaspoon vanilla essence
Method
1.
Mash bananas.
2.
Cream butter and sugar, add eggs then bananas and vanilla.
3.
Add dry ingredients and mix well.
4.
Grease muffin tins.
5.
Cook in preheated oven (160-170°C) for 15 to 20 minutes.
65
Apple crisp with a twist
Ryan Battersby, Hamilton Secondary College
4 cups sliced fresh apples, or other fruit
½ cup water
1 tablespoon lemon juice
¼ cup brown sugar, packed
¼ cup whole wheat flour
¼ cup rolled oats
¼ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
3 tablespoons margarine
Method
1.
Place apples in medium sized baking pan.
2.
Mix sugar, flour, oats and spices.
3.
Add margarine to dry mixture and rub in until crumbly.
4.
Sprinkle crumb mixture over apples.
5.
Bake at 180°C until apples are tender and topping is lightly browned, about 40
minutes.
Spiced pear and blueberry parcels
Haikhal Haizal, Vale Park Primary School
4 firm ripe pears
30ml/ 2 tablespoons lemon juice
15ml/ 1 tablespoon melted butter
150g blueberries
4 teaspoons sugar
freshly ground black pepper
Method
1.
Peel the pears thinly. Cut them in half lengthways and scoop out the core from
each half with a teaspoon or a sharp knife.
2.
Brush the pears thoroughly with lemon juice to prevent them from turning
unattractively brown.
3.
Cut four squares of double thickness foil, each large enough to wrap two pear
halves a brush them with melted butter.
4.
Place two pear halves on each piece of foil with the cut sides upwards. Gather
the foil up around the pears to hold them level.
5.
Mix the blueberries and sugar together and spoon them on top of the pears.
6.
Sprinkle with black pepper, wrap the foil over and cook on a fairly hot barbecue
for 20 to 25 minutes.
66
Pumpkin ginger pie
Bianca Walloscheck, Heathfield High School
wholemeal pastry for pie shell
3 cups pumpkin, cooked and pureed
¾ cup honey
2 tablespoons molasses
3 teaspoons cinnamon
4 eggs lightly beaten
440ml evaporated milk (or 2 cups scalded milk)
Method
1.
Mix all ingredients in order given.
2.
Pour into wholemeal pie shell – 30cm dish.
3.
Bake for 10 minutes at 230°C, then 40 minutes at 180°C, or until set.
Variation:
For a delicious pumpkin pudding, omit pie shell, bake filling in buttered dish and
serve with cream, ice-cream or yoghurt.
Pumpkin and prune cake
Leena Bou, Clovelly Park Primary School
250g butter
1 teaspoon grated orange rind
1 cup castor sugar
3 eggs
¼ cup orange juice
¾ cup cold mashed pumpkin
½ chopped prunes (or dates)
2 cups self-raising flour
1/3 cup milk (approximately)
Method
1.
Cream butter, orange rind and sugar together until light and fluffy.
2.
Add eggs, one at a time, beating well after each one.
3.
Stir in orange juice, pumpkin and prunes.
4.
Add sifted flour alternately with enough milk to give a soft consistency.
5.
Spread into greased deep 20cm round cake tin with base covered in greaseproof
paper.
6.
Bake in moderate oven 1 hour to 1¼ hours. Stand 5 minutes and turn onto wire
rack to cool.
67
Jokes and Limericks
What did the hungry computer
eat?
Chips, one byte at a time.
Tucker Train
What did the right eye say to the
left eye?
Between us, something smells.
Milo, Milo,
Cheese and Apple,
Cheese and Apple,
Yoghurt and Banana,
Yoghurt and Banana,
Toast and Vegemite,
Toast and Vegemite,
Pear! Pear! Pear!
Tucker Train
Tucker Train
How does the man in the moon
eat his food?
In satellite dishes.
The children pretend they’re on a train.
The word ‘Pear’ represents the pulling of
the train whistle
Anonymous
Dunbar Terrace Kindergarten
What do cats call mice on
skateboards?
Meals on wheels.
What did the mayonnaise say to
the refrigerator?
Close the door, I’m dressing.
Five Green Apples
Sung to the tune of Five Green Bottles
Five green apples, hanging on the tree.
Five green apples, hanging on the tree.
And if …. (substitute child’s name) picked an apple
and took it home for tea,
There’d be
Four green apples hanging on the tree.
What do you call a
monkey with
bananas in his
ears?
Anything you like
(because he can’t
hear you).
Bradley Hannam,
Kirton Point Primary
Patient:
Four green apples hanging on the tree.
And if ….. picked an apple and took it home for tea,
There’d be three green apples hanging on the tree….
Sing as either a finger play, or have one child stand in
the middle with arms outstretched, with card apples on
their arms. Children sit around in a circle and if their
name is sung they get up and pick an apple.
Vanessa Schwarz , and all staff,
Carol Murray Children’s Centre
Patient: “Doctor,
Doctor, I keep
getting sharp pains
in the eye when I
drink tea.”
Doctor: “Did you
take the spoon out
of the cup?”
Darren Mullighan,
Seaview High School
68
Vegie Soup
Z
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Alfalfa
Carrot
Mushroom
Red Onion
Beans
Cauliflower
Onion
Snow peas
Broad bean
Celery
Peas
Spinach
Broccoli
Corn
Potato
Spring onion
Brussel sprouts Leek
Pumpkin
Sprouts
Cabbage
Radish
Turnip
Lettuce
Jessica Bates,
Reynella East High School
Variety
Chocolates, lollies and chips but I’m
in the mood,
For chicken, vegetables and more
good food.
Apples, bananas, peaches mix them
together,
For a beautiful fruit salad, that lasts
forever.
Eggs, flour, cocoa mix it and bake,
Add cinnamon for a wonderful cake.
Peggy Mavromoustakis,
Adelaide High School
How do you
cook toast in
the jungle?
Put it under a
gorilla!
What are two
things you
can’t have for
lunch?
Breakfast and
dinner!
What did one
plate say to
the other
plate?
Food’s on me
tonight!
Why is honey
so rare in
Brazil?
Because there
is only one B in
Brazil!
What do cattle
order in Italian
restaurants?
Cow-zones!
Alana Hill,
Adelaide High
School
Apple
Apple
Red temptation
Sweet and tangy fresh
Ripe round shiny juicy
Seeds core crunchy
Adam and Eve
Apple
Olivia Kubiak,
Reynella East High School
69
Start out with two essays,
Three assignments due,
A bad hair day,
And a maths test too!
Mix in a few sprains,
A tooth pulled out,
Simmer till you feel blood in
your veins,
And fail health beyond any
doubt.
In the fridge was the last
mandarin,
Now the peel is in the bin,
The segments were eaten one
by one,
The deed was done,
I ate the fruit with a grin.
Alana Hill,
Adelaide High Schoo
Knock, knock!
Who’s there?
Lettuce!
Lettuce who?
Lettuce in!
What did the
mayonnaise say
to the fridge?
Close the door,
I’m dressing.
What did the
non-believer
say to the
believer?
Yeah right it’s
chicken tonight.
Michael
Catanzariti,
Virginia Primary
Schoo
Fresh honey
from the hives
Is worth the
stings on my
arm.
Because it is as
sweet as sugar,
It always makes
me calm.
Chester Cheetah chews a chunk of cheap
cheddar cheese.
Fresh honey
from the hives
Is almost as
sticky as goo.
Because it can
be eaten with
anything,
My parents love
it too.
How many cookies could a good cook cook if a
good cook could cook cookies? A good cook
could cook as much cookies a s a good cook
who could cook cookies.
Jan Hoa Truong,
Adelaide High
School
A gazillion gigantic grapes gushed gradually
giving gophers gooey guts.
Bake big batches of bitter brown bread.
I scream, you scream, we all scream for icecream.
Yellow butter, purple jelly, red jam, black bread
spread it thick say it quick, yellow butter, purple
jelly, red jam, black bread spread it thicker say
it quicker.
Alistaire Lindner,
Morgan Primary School
70
Simmer, simmer boil for dinner,
Steaming pot of veggies simmer.
Juicy mushroom stirred with carrots,
Smells so good it calls the parrots.
It’s time to make the broth less thinner!
Knock, knock!
Who’s there?
Pear.
Pear Who?
Pearsonal.
And take your broccoli and peas as well,
And throw them in to lift the smell.
We’re just beginning this small broth,
But make sure not to make it froth,
Or else it might just turn to gel.
Knock, knock!
Who’s there?
Strawberry.
Strawberry Who?
Strawberry
snack.
Now it’s time to set the table,
But make the platform very stable.
Because if the pot begins to leak,
You’ll be considered as a freak,
So let’s eat around the table!
Sarah Anderson,
Reynella East
High School
Jennifer Bonafe,
Adelaide High School
Knock, knock!
Who’s there?
Abba
Abba who?
Abba banana!
Fruit tastes so nice
Really good for you
Undeniably delicious
I love fruit
Tremendous variety
Michael Ciola,
Reynella East High School
Why do potatoes make good detectives?
Because they keep their eyes peeled.
What vegetable do you need a plumber for?
A leek.
How do you turn soup into gold?
Put 14 carrots in it.
A faucet, lettuce and a tomato were in a race…
what happened?
The faucet was running, lettuce was ahead, and the
tomato was trying to ketchup.
Raymond Lang,
Ingle Farm Primary School
Why did the
farmer plough
his field with a
steam-roller
He wanted to
grow mashed
potatoes.
Why don’t
bananas get
lonely?
Because they
hang in bunches.
What’s green,
covered in
custard and
grumpy?
Apple grumple.
What’s different
from a hungry
person and a
greedy person?
One longs to eat,
the other eats too
long.
Monika Wagner,
Vale Park
Primary School
71
Fruit Salad
C
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Q A G S
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A B D
P
Apple
Cherry
Kiwifruit
Orange
Rockmelon
Apricot
Coconut
Lemon
Passionfruit
Strawberry
Banana
Cranberry
Lime
Peach
Sultanas
Blackberry
Cucumber
Mandarin
Pear
Tanagrine
Blueberry
Grapes
Mango
Pineapple
Tomato
Boysenberry
Honeydew
melon
Nectarine
Raspberry
Watermelon
Jaclyn Thornburn,
Reynella East High School
72
What kind of
apple has a
short temper?
A crab apple.
Why did the tennis racquet
feel superior?
Because it beat the baby
squash.
What is an
astronaut’s
favourite food?
Mars bars.
Why did the jelly quiver?
Because it saw the milk shake.
What’s green
and plays
guitar?
Elvis Parsley.
Did you hear the
joke about the
broken egg?
Yes, it cracked
me up.
Skye Brown,
Morgan Primary
School
What did the
banana do when
the monkey
chased it?
The banana split.
What food do
robbers eat?
Take away.
Melanie
McGaffin,
Morgan Primary
School
What could be as red as an apple?
Corn can’t be like a mango in the
ranges of colour.
Why did the potato go to have
a facial?
So she could get peeled.
Why did the chocolate milk
shake?
Because it wasn’t a real
smoothie.
Why did the potato go to the
hairdresser?
For a crinkle cut.
Why did the melon go to the
concert?
Because he was a rock melon.
Why did the mushroom get
invited to so many parties?
Because he was fungi.
What do baby apes sleep in?
Apricots.
Why were the eggs confused?
Because they were scrambled.
What kind of tea do Eskimos
drink?
Iced tea.
What did one egg say to
another?
The yolks on you.
What did the grape do when it
was trod on?
Give out a little wine.
Kiwi fruit can’t be as unique as
broccoli.
Who helped the injured
orange?
Lemonade.
Nothing can be as sweet as
strawberries.
Why did the apple blush?
Because it was a pink lady.
What could be as good as a bite of
fruit when you’re hungry.
Why was the apple wrinkly?
Because it was a Granny Smith.
Man-Kee Poon,
Adelaide High School
All students
Clovelly Park Primary School
73
Fruits Sitting in a Bowl
WATERMELON, WATERMELON, WATERMELON
It makes my mouth water
It smells a sweet smell
So tasty in my tummy
MANGO, MANGO, MANGO
So joyfully juicy
It smells so yummy
Yummy in my tummy
GRAPES, GRAPES, GRAPES
The juice floods in my mouth
The scent is sweet
They’re all looking so tasty in a bright blue bowl.
Hannah Phelps
Glen Osmond Primary School
Honey
Fresh honey from the hives
Is a big treat for me.
For there is nothing else in the world
That I’d rather have than honey.
Fresh honey from the hives
Is worth the stings on my arm.
Because it is as sweet as sugar,
It always makes me calm.
Fresh honey from the hives
Is almost as sticky as goo.
Because it can be eaten with anything,
My parents love it too.
Jan Hoa Truong
Adelaide High School
Spaghetti
So delightful in its taste,
Pure originality.
And great with Mum’s fresh tomato paste,
Good with parmesan cheese even with sauce.
Help Mum make it without any force,
Easy to eat even in a rush.
To make me eat it, well there’s no fuss,
To eat it sit down and finish it slowly,
In the spaghetti bowl add a crispy salad with basil aioli.
Peggy Mavromoustakis
74
Green Fruit
I like fruit any colour even green
I like fruit that is washed clean
The best is when it has a fresh taste
In fact it is so nice you could go for it twice
So good that tis shouldn’t go to waste
So come on everybody and grab a fruit
Take a big bite and show that you’re keen!
Alex Krzyszton,
Adelaide High School
Amazing to eat
Plump
Picked of a tree
Little
Eaten by me!
My apple was
juicy and yummy
And it quickly
filled up my
tummy
It had no bad
aura
I called the apple
Laura
It was so nice I’ll
tell my Mummy
Laura Freeman,
Reynella East
High School
I see tea
beginning to be
made
I hear the sizzling
of the BBQ
I feel my tummy
rumbling
I smell the
dressing and
spices soaking
into the meat
I taste the meat,
salad and tortilla
bread combined
together
Ashleigh Duval,
Adelaide High
School
75