Healthy Mums, Healthy
Kids Recipes
This initiative was funded by the Australian Government
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Healthy Mums, Healthy Kids Program
The Healthy Mums, Healthy Kids program has been a collaboration between
Healthy Communities Eastern HOPE (Healthy Options for Physical activity & Eating),
Eastern Adelaide Domestic Violence Service, OPAL Campbelltown and
Accredited Practising Dietitian Angela Kaczmar.
Healthy eating is important to not only provide us with essential nutrients but to also
improve our overall health and wellbeing. The Australian Guide to Healthy Eating can help
you with your overall daily meal and snack planning. It is essential for children to learn healthy
eating habits at a young age in order to grow and develop to the best of their ability. We have
also included family favourite recipes so you can continue to enjoy these comfort foods
in a more affordable and healthy way.
It’s been a pleasure to have met and worked with you all.
Rebecca Greco, Kristina Vella and Kerryn Haynes,
3rd year UniSA Nutrition and Food Science Students.
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Contents
SNACKS. Pages 5-14
Pita bread crisps
Dips
Mighty Muffin Mix
Wacky Wedges and Gooey Guacamole
Pumpkin Scones
Wholemeal Damper
MAIN MEALS. Pages 15-37
Abel’s Asian Noodle Salad
Asian Chicken Noodle Soup
Beef Lentil Burger
Tuna Patties with yoghurt sauce
Pumpkin, Sweet potato and Lentil Soup
Funky Frittata
Easy mini pizzas
Chickpea Couscous salad
Vegetable and chickpea Curry
Fast Veggie Spaghetti
Splendid Stir-Fry
Superb Spaghetti Bolognese
Simple Scrambled Eggs
SWEETS. Pages 38-41
Scrumptious Sticky Date Pudding
Banana Fruity Pikelets with Yoghurt Berries
Amazing Apricot and Oat Balls
BE ACTIVE. Pages 42-44
RESOURCES Pages 45
4
SNACKS
We should be able to enjoy snacks daily for a treat or for times when
we feel a little hungry. Snacks do not only have to be ‘sometimes foods’
such as chocolate or pastries but can also be healthy such as a tub of
yoghurt, veggie sticks or a piece of fresh fruit.
5
DIPS
Beans are a good source of fibre and protein. They help our digestive system to
work and give us energy.
Beans can be used in many different healthy and yummy dips enjoyed with pita
bread or veggie sticks for a healthy snack.
Pita Bread Crisps
To serve with dips!
Method
1.
Slice into triangle wedges
2.
Brush with Olive Oil
3.
Top with your favourite herbs and spices
Suggestions:
•
Italian herbs and parmesan cheese
•
Baharat middle eastern spice
•
Paprika
4.
5 minutes in the oven, until just crisp.
6
Tomato Dip
Preparation time: 5 minutes
Cooking time: 30 minutes
Cost: $4
Ingredients
1 Clove of garlic
1 Onion
400g Can of crushed tinned tomatoes
½ Can of fava beans
1 Teaspoon cumin
¼ Cup chopped fresh parsley
Method
1.
Fry Onion and garlic until slightly browned
2.
Add tomatoes cook for 5 minutes
3.
Mash fava beans with a fork and add to saucepan
4.
Cook for 20 minutes until soft
5.
Mash beans into tomato mixture
6.
Turn off heat
7.
Add chopped parsley and cover for 5 minutes before serving
Serve on a plate with warmed pita
bread.
7
Tahini Dip
Preparation time: 10 minutes
Cost: $2.10
Ingredients
¼ Can warm fava beans with some juice
Juice of half a lemon
Cumin ½ - 1 teaspoon to taste
Small dash of salt
I Teaspoon tahini
Small dash of vegetable oil
1 Fresh tomato
Method
Mix together first 5 ingredients, add oil to get a smooth consistency.
Simple Dip
Preparation time: 10 minutes
Cost: 95c
Ingredients
¼ Can warm fava beans
Juice of half a lemon
Cumin ½ - 1 teaspoon to taste
Small dash of salt
Small dash vegetable oil
Method
Mix together ingredients and mash beans with a fork.
8
Hummus and Tzatziki Dip
Serves : 4
Preparation time: 10 minutes
Cost: $5
Ingredients
400g Can chickpeas
2 Tablespoons olive oil
Juice of 1/2 lemon
1 Garlic clove, crushed
A pinch of ground cumin
HOT TIP
Replace the chickpeas with 1 peeled and
halved Lebanese cucumber, to make a
delicious Tzatziki dip!
Method
1.
Tip the chickpeas into a sieve and rinse under cold running water
Drain, then transfer to a food processor or blender
2.
Add olive oil, lemon juice, garlic and cumin to the chickpeas and blend
together
If the mixture is very thick, add 1–2 tablespoons of hot water to thin the
consistency a little
3.
Spoon the hummus into a dish
and chill until ready to serve.
To serve
Turkish bread, toast fingers, warmed pita bread or vegetable crudités
Garnishes could include toasted sesame seeds, black olives, thin curls of lemon
zest, a little paprika a dash of cumin or a drizzle of olive oil.
9
White Bean Dip
Makes 1 ½ cups
Preparation time: 5 minutes
Cost: $6
Ingredients
1 Can white (cannellini) beans, rinsed and drained
1 Garlic clove, crushed
2 Tablespoons olive oil
2 Tablespoons lemon juice + zest
1 Head of broccoli
1 Carrot
1 Stalk of celery
Method
1.
In a blender or food processor, add the beans, garlic, olive oil and lemon
juice
2.
Blend until smooth
3.
Cut up vegetables into bit sized pieces
4.
Serve on top of thin slices of pita bread or vegetable sticks.
10
Mighty Muffin Mix
HOT TIP
Preparation Time: 5 minutes
Cooking Time: 20 minutes
Makes: 12
These can be made sweet or savoury.
Challenge you and your family to put in
as many colours in the muffins as
Cost: $3 (25c per serve)
possible to get more nutrients.
Ingredients
2 1/2 Cups self Raising Flour
3/4 Cup milk
1 Egg
1/2 Cup oil
Method
1. Preheat oven to 170 degrees C (fan
forced)
2.
Grease muffin pan
3.
Add extra ingredients to create different varieties of muffins (see below
notes)
4. Bake for 18 - 25 minutes (depending on what extra ingredients have been
added) until golden and just firm to touch
5.
Leave in pan for 5 minutes to stand before turning onto a wire rack.
Sweet: Stewed apple or pear, banana, dates, frozen berries, stewed rhubarb,
cherries, peaches, apricot, pineapple), sultanas/raisins, choc chips, nuts,
orange, lemon or lime zest, vanilla, spice
Savoury: Capsicum, sliced olives, sundried tomato, grated cheese (cheddar,
parmesan, feta), chopped herbs (basil, parsley, chives), small green
onions finely chopped, red onions, baby spinach, mushrooms, roasted pumpkin
or sweet potato, corn, grated carrot, grated zucchini.
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Wacky Wedges and Gooey Guacamole
Serves: 4 people
Preparation time: 10 minutes
Cooking time: 30 minutes
Cost: $6
Ingredients
Wedges:
1 Large sweet potato
3 White potatoes
Paprika
Guacamole:
2 Large avocadoes
2 Tablespoons natural yoghurt
1 Garlic clove, crushed
1/2 Red onion, diced
1/2 Tomato, chopped
Juice of 1 lemon or lime
1 Teaspoon mint leaves (finely chopped)
Method
1.
Preheat oven to 180°C
2.
Cut potatoes in wedges, place on a lined baking tray and brush with
olive oil. Lightly sprinkle paprika over the wedges. Cook in oven for 30
minutes or until golden
3.
Mash avocado with a fork, add all ingredients
4.
Serve wedges with guacamole as a dip.
12
Pumpkin Scones
HOT TIP
Makes: 12
Preparation time: 10 minutes
Cooking time: 20 minutes
Microwave the pumpkin, drain well
and mash until smooth. Allow to
cool thoroughly before using it in
this recipe.
Cost: $4, per serve (1 scone) 30c
Ingredients
60 g (1/4 cup) Margarine
2 Tablespoons caster sugar
1 Teaspoon finely grated lemon rind
1 Cup cooked mashed pumpkin
1 Egg, lightly beaten
2 1/2 Cups self-raising flour
1/2 Teaspoon mixed spice
Approximately 1/4 cup reduced fat milk
Method
1.
Preheat oven to 230°C. Cream margarine with sugar and lemon rind in a
bowl
2.
Add mashed pumpkin and beat well
3.
Stir in egg, sifted flour and mixed spice and add sufficient milk to make a
soft dough
4.
Turn dough onto a floured surface and knead lightly.
5.
Press out to 2cm thickness and cut into rounds
6.
Place on a lightly greased oven tray, brush tops with milk and bake for 1215 minutes, or until golden brown.
13
Wholemeal Damper
HOT TIP
Serves: 8
Good alternative for white bread,
deliciously crunchy to enjoy with
soups or just as a snack.
Preparation time: 15 minutes
Cooking time: 40 minutes
Cost: $2
Ingredients
1 Cup wholemeal self-raising flour
2 Cups self-raising flour
1/4 Teaspoon of salt
1/2 Cup milk
3/4 Cup water, approximately
Method
1.
Preheat oven 220C
2. Sift flours and salt into bowl, make well in centre, pour in milk and most
of the water, all at once
3.
Mix with a knife to a moist, sticky dough (add more water if necessary)
4. Turn onto lightly floured surface, knead into round shape; place on
greased tray
5.
Pat dough out to 15cm circle
6. With sharp knife, cut 2 slits about 1cm deep across dough like a cross
(do not cut right to edge)
7.
Brush to with milk or water, sift a little extra flour over top of damper
8. Bake in very hot oven 10 minutes, reduce to 180C, bake further 20 to 30
minutes, or until golden brown.
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MAIN MEALS
Lunch and dinner are very important meals because it gives us energy
to allow us to work and play for the rest of the day.
During these meals we should incorporate foods that are excellent
source of protein, carbohydrate and fibre and bad fats should be
limited.
15
Abel’s Asian Noodle Salad
Serves: 6
Preparation time: 5 minutes
Cooking time: 3 minutes
Cost: $4.50 (75c per serve)
Ingredients
Half a packet of rice Vermicelli Noodles
2-3 Carrots, grated
¼ Finely sliced Wombok/Chinese cabbage
(Optional - Other Vegies finely sliced: celery, capsicum, snow peas or bean
shoots)
Dressing:
Light Soy Sauce
A tiny dash of fish sauce
Sweet Chilli Sauce
Lime/lemon Juice & zest
A dash of olive oil
Topping:
Sliced fresh herbs Mint, Chives, Coriander
125g of sliced Almonds Toasted (make you don’t burn them) (Make sure no
one is allergic to nuts)
Some toasted seeds for crunch—Pepitas, Sunflower and Sesame
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Method
1.
Toast the Nuts and set aside
2.
Soak Noodles in a Bowl with boiling water. Set aside, drain
noodles with a metal sieve once soft
3.
Grate and finely slice vegetables
Make salad dressing.
1.
Slice herbs
2.
Add noodles to sliced vegetables and toss with salad dressing
3.
Top salad with herbs, seeds and nuts.
17
Asian Chicken Noodle Soup
HOT TIP
Serves: 4
Preparation time: 30 minutes
Cooking time: 25 minutes
If you do not like spicy food, leave
the chillies out or simply remove
the seeds before slicing.
Cost: $11 ($2.75 per serve)
Ingredients
4 Cups reduced salt chicken stock
250g Skinless chicken breast fillet
2 Carrots, sliced
3cm Piece ginger, peeled, cut into thin strips
1 Small bunch coriander
2-3 Small red chillies, thinly sliced
200g Dried rice stick noodles
100g Green beans, sliced
2 Tablespoons reduced salt
2 ½ Cups water
soy sauce
2 Teaspoons brown sugar
50g Bean sprouts
1 Bunch baby Bok choy, chopped
3 Green shallots, thinly sliced
Method
1.
Place stock, water, chicken, carrots, ginger and chilli in a large saucepan to
boil
2.
Reduce heat, simmer uncovered for 10 minutes
3.
Remove from heat and allow to stand for 10 minutes
4.
Remove chicken from stock and shred chicken, finely chop coriander stems
and roughly chop leaves
5.
Add rice noodles and beans to chicken stock - return to heat and simmer
uncovered for 3-5 minutes until noodles are softened
6.
Stir in shredded chicken, soy sauce, sugar bok choy, shallots, coriander stems
and bok choy simmer 1-2 minutes until bok choy is wilted. Remove from
heat. Stir in coriander leaves.
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19
Beef Lentil Burger
Serves: 10
Preparation time: 15 minutes
Cooking time: 20 minutes
Cost: $15 (for 4 serves)
HOT TIP
Burgers are a good way to add
vegies to a meal. Try some different
fillings like, beetroot and lettuce.
Ingredients for patties
420g Lean beef mince
320 g Canned lentils, drained and rinsed
90 g Tomato sauce
2 Eggs
17 g Parsley, chopped
115 g Onion, finely chopped
150 g Breadcrumbs
70 g Carrot, grated
70 g Zucchini, grated
2 g Ground Pepper
Ingredients for burger filling
Baby spinach
Tomato
Cucumber
Reduced fat cheese
Reduced fat mayonnaise
Small whole meal rolls
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Method
1.
Combine all ingredients
2.
Knead mixture until it is well combined and sticking together
2.
Divide meat mixture into 130g portions
3.
Roll each portion into a ball then flatten
4.
Heat the grill in your oven
5.
Place the burger patties on a baking tray and grill until well browned
on each side.
Serve with your choice of accompaniments
21
Tuna Patties with Yoghurt Sauce
Serves: 4
Preparation time: 20 minutes
Cooking time: 30 minutes
Cost: $15 ($3.75 per serve)
Ingredients
500g Orange sweet potato, peeled, cut into 3cm pieces
425g Can tuna in spring water, drained
½ Small red onion, finely chopped
1 Lemon, rind finely grated, juiced
1/4 Cup flat leaf parsley, chopped
Olive oil cooking spray
1/3 Cup reduced fat yoghurt
1 Small garlic clove, crushed
2 Small Lebanese cucumbers, roughly
chopped
80g Baby salad leaves
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HOT TIP
You can use other potato varieties
instead of sweet potato.
Method
1.
Preheat oven and a flat baking tray to 200°C fanforced
2.
Boil the sweet potato for 10 minutes or until just tender when tested with
a skewer, drain well
3.
Return the potato to the hot saucepan and shake over low heat for 1-2
minutes to dry
4.
Remove from heat and mash with a potato masher until almost smooth
5.
Transfer to a large bowl
6.
Flake the tuna and add to the warm sweet potato
7.
Add the, onion, lemon rind and parsley. Season with freshly ground black
pepper and stir to combine
8.
Divide mixture into 8 equal portions and shape each into patties
9.
Place on a tray lined with baking paper, cover and refrigerate for 10 minutes or longer if time permits, this allows patties to firm up
10. Lightly spray patties on both sides with olive oil
11. Slide patties still on the paper onto the hot tray and bake for 15 minutes
or until golden
12. Combine the yoghurt, 1 tablespoon of lemon juice and garlic in a bowl.
Cover and refrigerate until ready to serve
13. Combine the cucumber and salad leaves and pile onto serving plates.
Serve with the patties and yoghurt sauce.
23
Pumpkin, Sweet Potato and Lentil Soup
Serves: 4
Preparation time: 10 minutes
Cooking time: 35 minutes
Cost: $11 ($2.75 per serve)
Ingredients
1 kg Butternut pumpkin
1 Large sweet potato
1 Large onion
2 Cloves garlic, crushed
1 Teaspoon canola oil
1 Litre chicken stock
1 Cup dried red lentil
HOT TIP
2 Teaspoons cumin
You can use other potato varieties
instead of sweet potato
Freshly ground pepper
1/2 Bunch flat leaf parsley
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Method
1.
Rinse red lentils very well with water in a strainer until the water runs almost clear
2.
Peel and cut the pumpkin, sweet potato and onion into large chunks
3.
Heat oil in a large pan and toss the vegetables and garlic for 3 minutes on
moderate heat
4.
Add the chicken stock, washed lentils and cumin and simmer for 30 minutes or until the pumpkin and lentils are soft
5.
Blend the contents together until smooth with a stab blender and season
with pepper.
Serve garnished with parsley
25
Funky Frittata
Serves: 4
Preparation time: 15 minutes
Cooking time: 30-40 minutes
Cost: $10 ($2.50 per serve)
Ingredients
6 Eggs
60g Plain flour (about 5 level tablespoons)
1 Cup (2 large) grated zucchini
1 Cup (2 large) grated carrot
1/2 Cup canned sweet corn, no added salt, drained
2 Shallots (white section only) finely sliced
100g Lean ham, chopped
50g Grated reduced fat cheese
Herbs to taste
Method
1.
Pre-heat oven to 180⁰C
2.
Beat eggs and flour until smooth
3.
Add zucchini, carrot, corn, cheese and ham and combine
4.
Pour into a medium non-stick baking dish, lightly sprayed with oil
5.
Bake for 30-40 minutes until set.
26
HOT TIP
These are great ideas for snacks to add
to the kids lunch boxes! They can also be
enjoyed with a salad at dinner time.
27
Easy Mini Pizzas
Serves: 4
Preparation time: 10-15 minutes
Cooking time: 15-20 minutes
Cost: $12 ($3 per serve)
Ingredients
4 Wholemeal English muffins
1/4 Cup tomato pasta/pizza sauce or tomato paste
100g Lean ham, chopped
1 Capsicum, chopped (seeds removed)
100g Mushrooms, sliced
1 Tomato, chopped
100g Mozzarella cheese, grated
Fresh or dried herbs to sprinkle
440g Can pineapple pieces
Method
1.
Preheat oven to 200°C (alternatively use the grill)
2.
Drain pineapple
3.
Add vegetables, ham and pineapple to a bowl
4.
Split muffins in half and place cut side up on a lined baking tray
5.
Spread tomato sauce/paste over muffins and top with vegetables
6.
Sprinkle with herbs, cheese and pepper to taste
7.
Bake for 15-20 minutes or until vegetables look cooked and cheese is golden
brown.
28
HOT TIP
Pizzas are a tasty way to try different
vegetables or even fruit!
Try adding baby spinach leaves or pineapple.
29
Chickpea Couscous Salad
Serves: 8
Preparation time: 8 minutes
Cooking time: 6 minutes
Cost: $6.50 (80c per serve)
Ingredients
1½ Cups vegetable stock or chicken stock, reduced salt
2 Teaspoons ground cumin
1½ Cups couscous, uncooked
420g Can chickpeas, drained and rinsed
3 Medium tomatoes, finely diced
¼ Cup parsley, chopped
2 Spring onions, sliced (include green tops)
Rind of 1 lemon or orange, grated
Juice of 2 oranges (150 ml)
1 Tablespoon vegetable oil
Method
1.
Bring stock to boil and add cumin
2.
Remove from heat and mix in couscous, cover and stand for 5 minutes until
stock is absorbed
3.
Mix in remaining ingredients
4.
Serve hot or cold.
30
HOT TIP
This salad contains a wide range of vitamins
and minerals and is a good source of fibre.
It will also store in the fridge for a few days!
31
Vegetable and Chickpea Curry
Serves: 4
Preparation time: 30 minutes
Cooking time: 25 minutes
Cost: $22 ($5.50 per serve)
Ingredients
2 Tablespoons soybean oil
2 Potatoes cut into large cubes
1 Brown onion, thinly sliced
2 Carrots, cut into thick slices
1 Tablespoon grated fresh ginger
2 Zucchini, cut into thick slices
3 Cloves garlic, crushed
425g Can chopped tomatoes
3 Green chillies, finely chopped
250ml Reduced salt vegetable stock
½ Teaspoon dried turmeric
2 Teaspoons ground coriander
400g Can chickpeas, rinsed and
drained
2 Teaspoons garam marsala
200g Baby spinach leaves, washed
Poppy seed rice ingredients:
1½ Basmati rice
2 Tablespoons poppy seeds
Microwave poppadums to serve
Basic Ratia ingredients:
½ Cucumber, peeled and diced
1 Medium size tomato, diced
¼ Cup red onion, diced
1 Cup plain whole milk yoghurt
5-10 Mint leaves, finely chopped
(Makes 1 1/2 cups)
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Method
1.
Heat the oil in a large pot, add the onion and ginger and cook over medium heat for 5 minutes until soft. Add the garlic, chillies and spices and
cook for 2 minutes until fragrant
2.
Add the potatoes and carrots and cook until the vegetables are coated
well
3.
Stir in zucchini, tomatoes and stock and simmer. Reduce the heat and uncovered for 15 minutes or until the vegetables are tender and the curry
thickened slightly
4.
Add chickpeas and stir
5.
Add the peas and spinach, cook just until the spinach wilts and the chicpeas soften
6.
To make the poppy seed rice, put the rice and poppy seeds in a pot, add
water and bring to the boil. Cook over a high heat tunnels appear in the
rice. Reduce the heat to very low and allow to steam for 10 minutes or
until the rice is tender and all liquid is absorbed
7.
To make the raita combine all ingredients in a medium sized bowl until
evenly combined
8.
Serve curry and rice together.
33
Fast Veggie Spaghetti
Serves: 4-6
Preparation time: 30 minutes
Cooking time: 35 minutes
Cost: $6.50 ($1.30 per serve)
Ingredients
500 g Wholemeal spaghetti or other pasta
2 Teaspoons vegetable oil
1 Small onion, thinly sliced
1 Small carrot, thinly sliced
1 Stick celery, thinly sliced
½ Capsicum diced
1 Small zucchini, diced
1 Can of tomatoes
¼ Cup grated parmesan cheese
Note: can add small portion of premium mince or lentils
Method
1.
Cook pasta according to packet directions
2.
Heat oil in a saucepan, add onion and cook until soft (add mince beef or lentils and cook until brown if desired)
3.
Add all remaining vegetables, stirring until well mixed
4.
Add tinned tomatoes. Lower heat and cover and cook for 20 minutes
5.
Remove from heat and serve over pasta.
34
Splendid Stir-Fry
Serves: 4
Preparation time: 15 minutes
Cooking time: 20 minutes
Cost: $10, per serve $2.50
HOT TIP
Add any vegetable that you like such as
baby corn, peas and capsicum to make
a rainbow stir-fry.
Ingredients
500g Chicken breast fillets, cut into thin strips
300g Thin egg noodles
1 Teaspoon canola oil
1 Teaspoon sesame oil
2 Cups thinly sliced carrots
1/4 Cup cashew nuts
3 Bunches pak choy or bok choy, sliced
To make the Sauce
3 Tablespoons hoisin sauce
2 Tablespoons soy sauce
2cm Chunk ginger, grated
1/2 Cup hot water
1/2 Teaspoon cornflour
Method
1.
Cook egg noodles according to packet directions. Drain and set aside
2.
Spray canola oil in a wok over medium heat. Add chicken and cook until
cooked through. Remove from pan and set aside
3.
Add sesame oil, carrot and wombok to wok. Stir-fry for 5 minutes
4.
Mix sauce ingredients together in a cup
5.
Add chicken, noodles and cashews to
wok. Add sauce. Stir well to coat
6.
Cook for 5 more minutes until sauce
thickens slightly. Serve immediately.
35
Superb Spaghetti Bolognese
Serves: 4
Preparation time: 10 minutes
Cooking time: 15 minutes
Cost: $10, per serve $2.50
Ingredients
6 Short-cut bacon rashers
HOT TIP
Slice your favourite vegetables such as
carrot or celery to add more flavour or
replace the mince meat with chickpeas
to increase the fibre content.
375g Dried spaghetti
2 Teaspoons olive oil
400g Beef mince
1 x 575g Jar of Bolognese pasta sauce
1/3 Cup loosely packed shredded fresh basil
leaves
Shaved parmesan, to serve
Method
1.
Heat a frying pan over medium-high heat
2.
Add bacon and cook for 2 mins each side or until crisp
3.
Transfer to a plate lined with a paper towel. Coarsely chop and set aside
2.
Cook spaghetti following packet directions - drain well
3.
Meanwhile, heat oil in the frying pan over high heat
4.
Add mince and cook, uncovered, stirring with a wooden spoon, for 3-4 mins
or until the mince changes colour
5.
Pour in pasta sauce and simmer over medium heat, stirring
occasionally, for 5 mins. Remove from heat.
36
Simple Scrambled Eggs
Serves: 4
Preparation time: 5 minutes
Cooking time: 3-5 minutes
Cost: $3, per serve 70c
Ingredients
Ingredients
8 x 60g Free-range eggs
80ml (1/3 cup) Milk
1/4 Teaspoon salt
HOT TIP
Use either multi-grain, wholemeal or rye bread
to get more vitamins and minerals from your
brekky!
15g (3 teaspoons) Margarine
4 Thick slices of toast
Method
1. Crack the eggs, one at a time into a mixing bowl
2. Add milk
3. Use a fork to whisk the egg mixture lightly until the ingredients are just
combined
4. Heat the butter in a frying pan over medium heat for 1 minute or until the butter begins to foam
5. Add the egg mixture to the frying pan and cook over medium heat for 30
seconds. Cook for 2 minutes
6. Remove the pan from the heat and use the wooden spoon to gently fold the
egg mixture two more times.
37
SWEETS
Dessert usually consists of mostly ‘sometimes’ foods.
It is however really easy to make healthy desserts that still give you the
satisfaction of something sweet after dinner. Using different kinds of fruit
is a good way to sweeten a dish and use minimal sugar.
38
Scrumptious Sticky Date Pudding
Serves: 6
Preparation time: 20 minutes
Cooking time: 35-40 minutes
Cost: $18.60, per serve $3
Ingredients
Olive oil cooking spray
200g Pitted dates,
½ Cup plain flour
chopped
1 Cup of water
1 Teaspoon bicarbonate of soda
50g Margarine
¼ Cup caster sugar
2 ½ Tablespoons golden syrup
2 Eggs
¾ Cup self-raising flour
Serve with low fat yoghurt
Method
1.
Preheat oven to 170°C. Grease six large muffin holes with olive oil spray. Line the bases
with baking paper
2.
Place dates and water in a saucepan and cook over medium heat for 3-4 minutes until
dates soften and absorb all the water
3.
Remove from heat and stir in the bicarbonate of soda. Set aside for 15 minutes to cool
4.
Using a hand mixer, beat the margarine, sugar and 1 tablespoon of golden syrup together until well combined. Add eggs, 1 at a time, beating well after each addition. Fold
in the date mixture
5.
Sift the flours together over the date mixture and stir gently to combine. Spoon the mixture into prepared muffin holes. Bake for 28 minutes or until a skewer inserted into the
centre comes out clean. Stand for 5 minutes in the pan, loosen edges and turn onto a
wire rack
6.
Place warm pudding into a serving bowl and drizzle with the golden syrup and serve.
39
Banana Fruity Pikelets with Yoghurt Berries
Makes: 12/Serves 4
Preparation time: 10 minutes
Cooking time: 10-15 minutes
Cost: $6
Ingredients
¾ Cup reduced fat milk
1 1/4 Cups wholemeal self-raising flour
1 Teaspoon tick approved
1 Banana
1/2 Teaspoon vanilla essence
1 Egg
Margarine spread
¾ Cup reduced fat yoghurt to serve
Frozen mixed berries to serve
Method
1.
Break the egg into a cup or small bowl and whisk using a fork
2.
Mash the banana in a separate mixing bowl and add the egg, milk and
vanilla essence
3.
Stir in the flour, and then allow to sit for a few minutes, so the flour
absorbs some of the milk and the mixture thickens slightly
4.
Heat a frying pan over medium-high heat. Add the margarine spread and
cook the mixture in 1/4 cupfuls (you will need to cook them in batches)
5.
After about 1 1/2 minutes, when bubbles appear on the uncooked surface,
turn the pikelets over and cook the other side for a further 2 minutes
6.
Put the cooked pikelets on a clean dry tea towel until ready to use
7.
Serve pikelets with mixed berries that have been heated up in the microwave.
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Amazing Apricot and Oat Balls
Makes: 16
Preparation time: 10 minutes
Cost: $3.50, per serve (1 ball) 20c
Ingredients
2 Cups (180g) oats or multigrain Oats, toasted
1 Cup (150g) dried apricots
1/4 Cup (60mL) honey
30g Margarine spread (1 ½ tablespoons)
HOT TIP
The apricot and oat balls don’t
need baking or refrigeration so you
can eat straight away and they are
perfect for lunch boxes.
Method
1. Place oats, apricots, honey and margarine in a food processor
2. Process for 2-3 minutes or until well combined
3. Using wet hands, roll level tablespoons of mixture into balls.
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BE ACTIVE!
Physical Activity Guidelines
The National Physical Activity Guidelines for Australians outline the minimum levels of physical activity required to gain a health benefit and ways to incorporate
incidental physical activity into everyday life.
www.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlthstrateg-phys-act-guidelines#guidelines_adults
It is important to incorporate physical activity into your life every day.
Reasons why you should be active:
•
Help prevent heart disease, stroke and high blood pressure
•
Reduce the risk of developing type II diabetes and some cancers
•
•
Help build and maintain healthy bones, muscles and joints, reducing the risk
of injury
Promote psychological well-being.
Physical Activity Guidelines for Adults
There are four steps for better health for Australian adults.
Together, steps 1-3 recommend the minimum amount of physical activity you
need to do to enhance your health. They are not intended for high-level fitness,
sports training or weight loss. To achieve best results, try to carry out all three
steps and combine an active lifestyle with healthy eating.
Step 1 – Think of movement as an opportunity, not an inconvenience
Where any form of movement of the body is seen as an opportunity for improving
health, not as a time-wasting inconvenience.
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Step 2- Be active every day in as many ways as you can
Make a habit of walking or cycling instead of using the car, or do things yourself
instead of using labour-saving machines.
Step 3 – Put together at least 30 minutes of moderate-intensity physical activity
on most, preferably all, day.
You can accumulate your 30 minutes (or more) throughout the day by combining
a few shorter sessions of activity of around 10 to 15 minutes each.
Step 4 – If you can, also enjoy some regular, vigorous activity for extra health
and fitness
This step does not replace Steps 1-3. Rather it adds an extra level for those who
are able, and wish, to achieve greater health and fitness benefits.
Step 4 is for those who are able, and wish, to achieve greater health and fitness
benefits.
Physical Activity Recommendations for Older Australians
It’s never too late to start becoming physically active, and to feel the associated
benefits. “Too old” or “too frail” are not of themselves reasons for an older person not to undertake physical activity. Most physical activities can be adjusted to
accommodate older people with a range of abilities and health problems, including those living in residential care facilities.
Many improved health and well-being outcomes have been shown to occur with
regular physical activity. These include helping to:
•
•
•
•
Maintain or improve physical function and independent living
Improve social interactions, quality of life, and reduce depression
Build and maintain healthy bones, muscles and joints, reducing the risk of
injuries from falls
Reduce the risk of heart disease, stroke, high blood pressure, type II diabetes,
and some cancers.
To find out more information about Physical Activity access the Department of
Health Physical Activity web page:
http://www.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlthstrateg-active-index.htm
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Hot Tips
Some ways of increasing physical activity in day to day life..
Household chores such as vacuuming and cleaning
Gardening with the whole family
Join a sporting team
Take classes/boot camp sessions
Visit playgrounds and parks with children for physical activity that is extra fun!
SWAP IT DONT STOP IT:
These Physical Activity guidelines have been developed by The Australian Government; Department
of health (2013). For more information and specific information visit www.health.gov.au and search
‘physical activity guidelines’ and www.swapit.gov.au/ for more ‘swapping’ ideas.
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Visit these websites for more information on nutrition
and well being!
For information on health services, diseases and illness and health for all ages,
genders and life stages visit:
www.healthinsite.gov.au
If you would like to know more about healthy weight ranges and weight and
exercise information visit:
www.measureup.gov.au
For specific information about the amount and type of food that should be
eaten every day, the following website contains the Australian Guidelines to
Healthy Eating and The Australian Dietary Guidelines:
www.eatforhealth.gov.au
For tips on how to get 2 fruit and 5 veggies into your day visit:
www.gofor2and5.com.au
For healthy recipes and the newest information on nutrition visit:
www.nutritionaustralia.org
The National Heart Foundation has healthy lifestyle tips for a healthy heart:
www.heartfoundation.org.au
Cancer council of Australia has information on how food, activity and other
lifestyle choices can reduce your risk of cancer, as well as the newest
information about cancer:
www.cancer.org.au
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