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Family Cookbook
This cookbook has been produced by the University of Newcastle in
partnership with:
Insert your school logo here
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Contents
THE BACK TO BASICS COOK BOOK .............................................................................. 3
BACK TO BASICS GROUP AGREEMENT ................................................................................. 4
SAFE FOOD HANDLING .............................................................................................................. 5
SAFETY IN THE KITCHEN ......................................................................................................... 7
COOKING TECHNIQUE GLOSSARY .............................................................................. 9
HOW TO... ............................................................................................................................. 12
Chop and onion ................................................................................................................................ 12
Cook a plain omelette .................................................................................................................... 12
Cook pasta ........................................................................................................................................ 13
Cook perfect rice ........................................................................................................................... 13
Cut an avocado ................................................................................................................................ 14
Roll out pastry................................................................................................................................. 14
Separate and egg ........................................................................................................................... 14
BACK TO BASICS RECIPES ............................................................................................. 16
Crunchy Crostini ............................................................................................................................. 17
FRUIT SALAD ................................................................................................................................ 19
FRUIT SMOOTHIE ..................................................................................................................... 20
ENGLISH MUFFIN PIZZA’S ..................................................................................................... 21
BUSH BEEF STIR FRY ................................................................................................................ 23
APPLE BERRY CRUMBLE ............................................................................................................. 25
CORN AND ZUCCHINI FRITTERS ........................................................................................ 26
CHICKEN BURGERS .................................................................................................................... 28
DELICIOUS DIPS AND DUNKERS ........................................................................................ 30
PUMPKIN PESTO FRITTATA .................................................................................................. 32
KEBABS ............................................................................................................................................ 34
TORTILLAS.................................................................................................................................... 36
SUMMER RICE PAPER ROLLS .................................................................................................. 39
CHOW MIEN .................................................................................................................................. 41
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PUMPKIN SOUP ............................................................................................................................ 43
HOME MADE BAKED BEANS ................................................................................................... 44
BAKED POTATOES ...................................................................................................................... 46
CHEESY TREES AND CLOUDS ................................................................................................ 47
CHICKEN NUGGETS ................................................................................................................... 48
FRIED RICE .................................................................................................................................... 49
HOMEMADE FISH AND CHIPS ............................................................................................... 51
RATATOUILLE .............................................................................................................................. 52
VEGE-SPAGHETTI BOLOGNAISE ......................................................................................... 53
WALLY’S WALDORF SALAD .................................................................................................... 55
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THE BACK TO BASICS COOK BOOK
Thank you for purchasing this cookbook!
This cookbook has been developed by the University of Newcastle as part of the Back
to Basics Cooking Program. The money raised in purchasing this book will be used to
help fund the Back to Basics cooking program at your school.
Back to Basics is evidence based, family focused, healthy lifestyle program with a
practical cooking component for children. Many teachers volunteer their time to be
trained as facilitators and to run this program for school students. Our wonderful
teachers and volunteers show not only dedication to children’s education, but also to
their health and wellbeing.
This cookbook contains all the delicious recipes that are included in the Back to Basics
cooking program, plus a few extra recipes. Now it’s your turn to put your news skills
into action and prepare some tasty meals at home!
This cook book contains useful information on food safety and hygiene, safety in the
kitchen, cooking techniques glossary, ‘how to’s’ of basic food preparation skills.
For more information about the Back to Basics program visit:
www.cookingmattersaustralia.com.au
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BACK TO BASICS GROUP AGREEMENT
To make Cooking Club enjoyable for everyone I will do the following:
Be on time for Cooking Club
Wash my hands, tie back my hair, roll up my sleeves and put on an apron at the
beginning of Cooking Club
Always practice safe food handling
Listen to others when they are speaking
Follow instructions given by the group leader/s
Report any spills, trip hazards, fire or anything else I think looks dangerous to
the group leader/s
Be willing to try new foods even if I don’t think that I will like them. If I try
foods that I don’t like it I won’t spoil the experience for others by “bagging out
the food” or speaking negatively about the it
I won’t run, push or “rumble” in the kitchen
Be happy, helpful, willing to learn and most of all enjoy myself!
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SAFE FOOD HANDLING
It is very important to practice safe food handling so that the food doesn’t become
contaminated with bacteria that can make us sick. Whenever working with food it is
important to remember the following points:
Before touching food always wash your hands with warm soapy water for 30
seconds and then dry them with a clean hand towel or paper towel
Wash your hands again whenever you:
- Go to the bathroom, wipe or blow your nose, touch your face or hair or
handle garbage
- Handle raw meat, fish, eggs, chicken, unwashed vegetables
- Are about to handle cooked food
Cover cuts or grazes with a clean band aid. If you have a band aid on your hands
or fingers you may need to also wear a glove when handling food
Wipe the kitchen benches and table with sanitising spray before and after
preparing food
Wash all raw fruits and vegetables well before you start preparing them
Wash all utensils, containers and chopping boards that come into contact with
raw meat, fish, chicken, eggs, unwashed fruit and vegetables before using them
to prepare other foods. If possible use colour coded chopping boards for
different foods
- Red for raw meat
- Yellow for raw chicken
- Blue for raw fish
- Green for fruit and vegetables
- Brown for cooked meat
Keep all cold food in the fridge until you need it
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Serve hot food as soon as possible after it is ready. If the food is not going to
be eaten then let it cool in a shallow container. As soon as steam is no longer
rising off the food place a lid on it and put it in the fridge
Keep food stored in the fridge wrapped or covered with a lid
Keep raw meat, chicken or fish in the bottom of the fridge so that it can’t drip
onto other foods
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SAFETY IN THE KITCHEN
Most tasks in the kitchen involve working with sharp knives or hot pots, pans and trays.
It is very important make sure to work safely so that no one gets hurt. Here are some
ways to work safely in the kitchen:
When using knives
Only ever cut food on a clean chopping board. Ensure the board does not slip on
the bench by placing a damp chux or paper towel or a non slip mat underneath it.
Try not to chop foods on a crowded chopping board. Transfer cut food or food
waiting to be cut onto a plate or tray rather than keeping it on the chopping
board when you are trying to cut other things
Always keep the point and blade of the knife facing down
Grip the knife by wrapping your fingers around the handle in a firm but relaxed
way
Hold the piece of food that you are cutting with you other hand so that it
doesn’t move or fly away. Hold the food with your fingers curled over so that
they can’t slip under the knife. Never place the knife between your thumb and
fingers!
Always cut away from you, never cut towards you
If you must carry a knife always carry it with the point facing downwards
If you need to pass the knife to someone pass it by the handle not the blade.
Better still place it down on the bench and let the other person pick it up
Concentrate and pay attention to what you are doing
Never run in the kitchen as others around you may be using knives. Never run
with knives or scissors
Never put knives in a sink that is filled with water
When using the oven
Always ask an adult to turn the oven on/off
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Be careful when opening the oven as hot air escapes and may burn you if you get
to close. Stand back and open the oven door at arms length away from you
Open the oven door all the way before attempting to get anything out. Be
careful! The oven door will be hot also
Always take baking trays out of the oven using dry oven mitts
Make sure people around you know that you are opening the oven
Put hot dishes on heat proof surface or mat
When using the stove
Always ask an adult to turn the stove on
Leave pots on the stove with the handles to the side so that they don’t get
knocked off the stove
If removing hot pots/pans from the stove place them on a heatproof surface or
mat. If the handle of the pot is not heatproof pick it up using an oven mitt
Hold the handle of pots/pans with your free hand when stirring the food
Before you start cooking on the stove make sure you have everything that you
need so that you don’t need to leave your cooking unattended. Don’t leave a pot
on the stove unattended
When using electrical equipment
Make sure the cord is in good condition, don’t use a cord that is damaged or
frayed
Set up electrical equipment away from the stove, oven and knives as these may
damage the cord
Make sure your hands and the area that the electrical equipment is set up in is
dry
Turn electrical equipment off before leaving it unattended
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COOKING TECHNIQUE GLOSSARY
Bake: Cook food in an oven
Beat: To mix something rapidly with a fork or wooden spoon so that all the ingredients
are well combined or aerated
Boil: Cooking in a saucepan over a high heat so that you see bubbles rising to the
surface very quickly
Creaming: This term is often seen in cake and biscuit recipes that use butter and
sugar. Creaming means to beat the butter and the sugar using a wooden spoon or an
electric mixer until the butter becomes pale and creamy. Softening the butter first
will make it much easier. The best way to do this is to measure out how much you need,
ask an adult to chop it up into little pieces then leave out of the fridge until it is soft.
You could also soften the butter by placing it in the microwave for 15 seconds bursts at
a time, be careful though as it will melt very quickly in the microwave.
Deep fry: To cook food in enough hot oil so that the food is completely covered. Deep
frying can be very dangerous in the home so it should be done in a deep fryer and not in
a pot on the stove. Always ask and adult to help you fry food.
Folding in: A method used to mix ingredients very gently so that the ingredients
remain light and fluffy. You would see this term when cooking with whipped cream or
whipped egg white. To fold in use a wooden spoon or spatula and gently mix the
ingredients by folding scoops of mixture from the bottom of the bowl on to the top of
the mixture until it is all just combined. Rotating the bowl between each fold will help
the ingredients mix.
Grill: Cooked quickly under a hot grill. Always ask an adult to help you grill food.
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Marinate: Soak food in a ‘marinade’ before cooking. Marinating adds flavour to the
food and can make it more tender. If you can it’s best to marinate overnight. If you
don’t have enough time marinate the food before you do any other steps in the recipe.
Rubbing in: You might see this term used in pastry recipes where butter and flour are
to be mixed together. Chop the cold butter into little pieces and add it to the flour.
Wash your hands and make sure they are completely dry. Using your finger tips lightly
rub the butter and flour together to mix them. When all the butter and flour is mixed
together the mixture should look like biscuit crumbs.
Seasoning: Adding salt, pepper, herbs and/or spices to flavour the flavour
Shallow fry: To cook food in a fry pan with a small amount of oil. The amount of oil
needed to shallow fry should be just enough to coat the surface of the pan.
Steam: Cook food using steam from boiling water. Steaming is a great way to cook
without the need for oil and is also great for keeping vitamins and minerals inside
vegetables when they are cooking. You will need to ask an adult to help you steam food
Steaming in usually done with a special saucepan or using a bamboo steamer. To steam
get a pot on the stove with plenty of water and the steamer on top. Make sure that the
steamer isn’t touching the water but also that there is enough water so that it doesn’t
all boil away when you are steaming. When the water is boiling turn it down just a little,
you want it to boil but not too hard. Place your food in the steamer and put the lid on.
Be careful when taking the lid off and make sure it is facing away from you so that you
don’t get burnt by the steam.
Stew: Cooking food slowly in a pot with a small amount of liquid. Stewing is usually done
with meat, vegetables and seasonings and is a great to cook tough pieces of meat as the
long slow cooking process makes them very soft and tender.
Sifting: Sifting is done to add air and separate lumps from flour before it’s used in
recipes. Sifting flour will make your food taste, look and feel better. To sift flour you
will need a sieve and a clean dry bowl. Measure out how much you need. Put the sieve
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over the bowl then add the flour. Gently wiggle the sieve from side to side while still
holding it over the bowl. The flour should fall through the sieve and into the bowl.
Sifting may also be done to mix different dry ingredients together or to remove lumps
from other dry ingredients such as icing sugar.
Simmering: Cooking a saucepan over a low heat so that you see bubbles slowly coming to
the surface
Stir fry: Asian technique for cooking food. Food is cooked very quickly with a small
amount of oil and over a high heat. The food must be stirred constantly when stir
frying. If the pan becomes too dry a small amount of water or stock may be added. Stir
frying is usually done in a wok.
Whisk: Whisking is a way of mixing ingredients with a whisk. The whisk allows lots of
air to become trapped inside the food which is what makes it light and fluffy. Mix the
ingredients in a bowl making big circles with the whisk. Rotating your wrist rather than
your arm will be less tiring.
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HOW TO...
Chop and onion
Cut the top (pointy end) off the onion off and peel off the dry flaky skin. Cut the onion
in half so that each half has half of the root left on making a half moon shape. Place
the onion on the chopping board with the cut side down. With the top of the onion
facing towards you and the root of the onion away from you make thin cuts through the
onion from the root to the top. DON’T cut through the root though as this is holding
the onion together. Turn the onion ¼ so that the root is on your left hand side (right
hand side if you are left handed) and cut across the sliced part of the onion. Try to
make the same size cuts as you did before to get pieces of diced onion all the same
shape.
Cook a plain omelette
You will need a small fry pan, mixing bowl a whisk and a fork or spatula. Crack three
eggs into a bowl and whisk until all the yolks and whites are all mixed together. Add
some cracked pepper and a small pinch of salt. Put the fry pan on the stove over a
medium- high heat, with a small amount of oil ~2tsp or enough to cover the bottom of
the pan. When the pan is hot the oil will shimmer, add the eggs. The eggs should start
to bubble up and cook on the bottom of the pan. Get your fork or spatula, whichever
you find easiest to use, and quickly mix the eggs in the pan using about 5- 10 circular
motions around the pan. The eggs should be free from the bottom. Spread the egg out
over the pan so that it makes a rough circle, preferably all the way to the edge of the
pan. There should still be a little bit of uncooked egg on the top. Turn the heat down to
low and leave on the heat for about 10- 30 seconds to brown the egg on the bottom.
Slide the spatula or fork underneath half of the egg and lift it up to fold it on top of
the other half. You will now have a half moon. Flip the egg onto a plate. Serve with toast
for breakfast or a salad for lunch or light dinner. Chill the omelette and slice into
strips and use as a filling in summer rolls.
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NOTE: You could make a log shaped omelette by folding one third of the egg into the
middle of the egg then flip the opposite edge of the egg into the middle. You could also
fill the omelette with toppings of your choice such as roast tomato and cheese, tinned
asparagus, sauté or roast mushrooms with chopped parsley and fetta cheese.
Cook pasta
The key to cooking yummy pasta is to cook it in plenty of boiling water. Place a large
pot, about three quarters full of water on the stove and bring to the boil over a high
heat. When the water is boiling pour in the amount of pasta that you want to cook. Stir
the pasta with a fork. Set the timer according to the cooking time written on the
packet. If the pot is boiling very quickly you will see lots and lots of small bubbles
coming to the surface very very quickly. If you see this turn the heat down just a little.
You want the pot to keep boiling but not TOO quickly. Stir the pasta with a fork two or
three times before the timer goes off. When the pasta is cooked ask an adult to
carefully pour the pasta and water into a colander placed over the sink. If you are not
going to add the pasta to the pasta sauce or serve it straight away you can stir a small
amount of olive oil into the pasta to stop them sticking together.
Cook perfect rice
In a measuring cup measure out how much rice you need. Place the rice in a colander and
run it under some cold running water. Mix the rice around under the water until the
water runs clear. This helps to remove the starch that makes rice sticky when it cooks.
Place the drained rice in a pot that has a snug fitting lid. In a measuring cup measure
out one and a half times as much water as you had rice and add this to the pot. Place
the pot on a high heat. When the rice and water is boiling quickly stir it with a fork, put
the lid on and turn down the heat as low as it will go. Set a timer for about 12 minutes.
Do not lift the lid in this time as the steam is needed in the pot to cook the rice. When
the timer goes carefully lift the lid. The rice should have little dimples on the surface,
this means that it is done. Fluff the rice by gently dragging the prongs of the fork
through the rice.
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NOTE: Brown rice has a delicious and nutty flavour and more fibre than white rice so
it’s better for you. Cook brown rice the same way that you do white rice however at
twice the amount of water than you have rice and set the timer for about 35 minutes.
Cut an avocado
Place the avocado on a chopping board and very carefully insert the knife inside it
lengthways until you feel the stone in the middle. Keep the knife in the same position
and cut all around the avocado. Remove the knife and pick up the avocado cupping it in
both of your hands and holding each side of the avocado with the cut in the middle.
Gently turn each half of the avocado in opposite directions so that the avocado halves
come apart. One side will have the stone in it. Remove the stone using a dessert or
kitchen spoon. Scoop out the avocado flesh by running the spoon between the flesh and
the skin. Prepare avocado as close to when you want to serve it as possible as it will go
brown when exposed to air. To stop this browning you can mix or rub it with some lemon
juice. If you are only using one half of the avocado and wish to save the other half for
later leave the stone in as this will stop the avocado from browning.
Roll out pastry
Take the pastry out of the fridge. Get two square sheets of baking paper and place the
pastry dough in between them both. Flatten the pastry with the heel of your hand. Get
a rolling pin and roll from the centre of the pastry toward the outer edges of the
pastry. Rotate the pastry to make sure that you roll it out evenly. When you have rolled
it out to the thickness that you want peel the baking paper off and put it loosely back
on top of the pastry. Carefully flip the baking paper and pastry over and peel off the
other sheet of baking paper.
Separate and egg
You will need to set up two clean bowls in front of you. Tap an egg sharply on the side
of the bowl or use the back of a butter knife. Holding the egg above the bowl, carefully
break the egg open with your thumbs letting the white fall into the bowl. Carefully tip
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the egg yolk from one half of the shell to the other allowing the white to fall into the
bowl. When all of the white is in the bowl place the egg yolk in the other bowl. NOTE:
If there is ANY yolk mixed in with the egg white the whites will not whip into firm
peaks.
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BACK TO BASICS RECIPES
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Crunchy Crostini
This recipe is great for new hands in the kitchen. There are a variety of types and textures of
vegetables for children to become familiar with washing, preparing and chopping. Children are
able to ‘design their own’ crostini which encourages acceptance of new foods.
Serves: 4
Ingredients
1 Baguette
1 Garlic clove
Olive Oil
Basil Pesto
Eggplant dip
Hommus
Tomato based pasta sauce
Low fat sliced ham
Sliced reduced fat cheese
Cottage cheese
Tinned tuna in spring water
Chives
Parsley
Celery
1 jar roast capsicum
Carrot
Cucumber
Tomato
Method:
Preparing the crostini toppings:
Cut the baguette into 2cm thick slices. Cutting the baguette on an angle will give
a bigger slice.
Pour some olive oil into a bowl
Slice the garlic clove in half
Chop the parsley and chives
Slice the tomato, capsicum, cucumber and celery
Peel and grate the carrot
Toasting and topping the crostini’s:
Heat the grill
Toast the baguette slices on both sides until golden brown
Rub both sides of the baguette with the cut side of the garlic clove
Using a pastry brush, brush the baguette with some olive oil
Top with toppings and combinations of your choice
Suggested Topping Combinations:
Tuna or salmon with cottage cheese, cucumber and chives
Eggplant dip with tomato and ham
Hommus with roast capsicum and parsley
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Basil pesto with cheese and tomato
Pasta sauce with tinned tuna and celery and chives
Share the meal together: Sit around a table and allow children to pick a crostini
from a platter.
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FRUIT SALAD
Children are presented with a large variety of fruits to become familiar with washing/preparing,
chopping fruits. You can add some flare to the presentation of this fruit salad, by arranging the
different colours of cut fruit pieces on a platter in the shape of a rainbow.
Ingredients:
Selection of Seasonal Fruit
Passionfruit (fresh or tinned)
Method:
Peel and cut the fruit into uniform sizes
Mix in a bowl and stir through passionfruit
Cover and keep in the fridge until serving
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FRUIT SMOOTHIE
A good ‘breakfast on the go’ option or a tasty afternoon treat. Fussy eaters will enjoy a change
to the presentation, texture, mouth feel and taste of the fruits in this recipe.
Serves: 4
Ingredients:
2 Punnets strawberries
1 Tbsp honey
2 Bananas
200g reduced fat, natural
yoghurt
1 Lemon
300ml reduced fat milk
Method:
Wipe the strawberries clean with a damp cloth
Cut the stalks off the strawberries
Peel and slice the banana and place it in the bowl with the strawberries
Squeeze the lemon and add the juice to the strawberries and bananas
Measure out the milk, yogurt and sugar and place everything in the blender
Whizz until smooth and frothy, this should take about one minute
Pour into glasses and keep in the fridge until serving
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ENGLISH MUFFIN PIZZA’S
What better way to spend a fun, family Friday night that making pizzas! You can alter what
ingredient you use as the base of this pizza, great alternatives are wholemeal pizza base,
Lebanese flat bread or pita bread pockets.
Serves: 6
Ingredients:
1 packet wholemeal or multigrain
English muffins
1 bottle tomato pizza sauce
500g packet reduced fat cheese
100g grated parmesan cheese
Reduced fat ham OR tuna in
spring water
1 jar marinated artichokes
4 fresh tomatoes
2 red capsicum
12 button mushrooms
3 zucchini
1 Spanish onion
Fresh Basil (optional)
Method:
Preparing the pizza muffin topping’s
Drain the tuna (if using) and marinated artichokes
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Slice the ham (if using)
Grate the cheese
Slice the capsicum, zucchini and tomato
Peel and slice the Spanish onion
Wipe the mushrooms clean with a clean damp cloth then slice
Assembling the Pizza Muffin’s
Split English muffins in half
Evenly spread the tomato sauce on the muffins
Sprinkle a small amount of cheese on the muffin
Spread with the sliced vegetables
Spread with a small amount of ham or tuna
Top with a small amount of grated mozzarella and parmesan
Grill until the cheese is melted and bubbly
Variations:
Use wholemeal tortilla, wraps or Lebanese bread instead of English muffins for
thin and crispy pizza.
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BUSH BEEF STIR FRY
Purchase some disposable noodle boxes from a variety store. Kids will love this healthy beef
noddle stir fry served in the traditional ‘fast food’ style!
Serves: 6
Ingredients:
1 x 450g packet fresh hokkien or
rice noodles
2 tsp Sunflower or canola oil
500g sliced beef
3Tbsp lite (salt reduced) soy
sauce
1 Tbsp sweet chilli sauce
1 tsp honey
1 Tbsp cornflour
Salt reduced chicken stock or
water
1 bunch bok choy
2 carrots
200g snow peas
1 head Broccoli
1 white onion
1 tin baby corn
1 capsicum
1 zucchini
2 cm knob ginger
1 garlic clove
Method:
Preparing the ingredient’s
Prepare the noodles following the directions on the packet
Prepare the sauce by mixing the soy sauce, sweet chilli sauce, honey and
cornflour
Peel the carrots and cut the in half lengthways. Slice into half moons on an
angle.
Wash the zucchini and cut the ends off. Cut in half lengthways. Slice into half
moons on a angle.
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Wash the capsicum, Cut in half and remove the seeds and slice into s3cm long
strips
Cut the ends off the onion. Cut in half and remove the papery skin. Slice.
Remove the ends off the snow peas and leave whole
Drain the baby corn
Crush the garlic
Finely grate the ginger
Slice the beef
Cooking the Bush Beef stir fry
Heat 1 tsp of the oil in the wok or frying pan and sear half the beef for a couple
of minutes so that it is brown on both sides. Remove beef from the pan into a
clean bowl. Add another teaspoon of oil and add the remaining beef. Cover with
foil to keep warm and set aside while you cook the vegetables.
Add the remaining oil. Add the carrots, broccoli and onion, ginger and garlic to
the pan, and fry for a few minutes stirring all the time. If the pan becomes too
dry add a small amount of chicken stock.
Add the zucchini, capsicum, ginger and garlic and stir fry for a few minutes
more
Add the snow pea, baby corn and bok choy and stir for a couple of minutes
Add the noodles and beef and stir so that everything is heated through
Add the sauce and mix everything together
Remove from heat and serve
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APPLE BERRY CRUMBLE
Perfect for a special treat on a cold winters night.
Serves: 12
Ingredients:
800g tin apple pie mix
300g frozen berries
1 Tbsp white sugar
½ cup water
2 tsp cinnamon
2 Tbsp flour
1 Tbsp brown sugar
120g toasted muesli
50g margarine
½ cup corn flakes
Method:
Combine apple, berries, sugar, water and cinnamon in a saucepan and bring to the
boil
Combine flour, brown sugar, muesli and butter in a mixing bowl. Rub the
margarine into the mixture using your fingertips
Stir in the cornflakes
Pour the apple/berry mixture into an ovenproof dish and sprinkle the muesli
mixture over the top
Bake uncovered for about 20 minutes until browned on top
Serve with reduced fat yoghurt or light custard
Variations:
In summer and spring substitute frozen berries for fresh berries OR make
apple and rhubarb crumble instead
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CORN AND ZUCCHINI FRITTERS
These little fitters are packed with vegetables. They are a great option for a hot weekend
breakfast.
Serves: 6 (3 fritters each)
Ingredients:
2 cups corn kernels- fresh
(around 2 corn cons), frozen or
tinned
3 zucchini
4 Tbsp basil
2 spring onions
¼ cup milk
1 cup self raising flour
2 eggs
Sunflower or canola or olive oil
Tomato relish or tomato salsa
Method:
Prepare the corn. If using fresh corn pull the husks off the corn and break in
half, they should snap in half quite easily. Stand the corn cobs on their end and
slice the fresh kernels off the cob with a knife. Warm a pan up with a little oil
and sauté the corn kernels for about 2- 3 minutes
Cut the ends of the zucchini and coursly grate it using a cheese grater
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Pick the basil leaves and roughly chop
Slice the spring onion
Make the batter by cracking the eggs into a bowl. Whisk the egg with the milk
then add the flour and baking powder and mix just until it’s smooth, don’t over
mix it or the fritters will become tough
Add the corn, zucchini, basil and spring onion and some salt and pepper
Heat the oil in a fry pan over a medium heat. Add a spoon full of the mixture to
the pan to form fritters, fry until golden brown on both sides
Drain on paper towel
Serve with tomato relish or tomato salsa
Variations:
For zucchini and haloumi fritters substitute the corn with 1 pkt of grated
haloumi and one extra zucchini, substitute the basil with mint and serve with
lemon wedges.
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CHICKEN BURGERS
This recipe is sure to please the aged old question ‘What’s for dinner mum?’
Serves: 6 (1 chicken burger each)
Ingredients:
2 chicken breasts (about 600g)
6 wholemeal bread rolls
Canola or sunflower oil
Salt and Pepper
2 Tbsp flour
½ tsp paprika1
Tbsp parsley (chopped)
1 lemon
2 carrot
Beetroot (tinned or fresh)
Iceberg or mesculun lettuce
Tomato or Onion Relish
Method:
Cut bread rolls in half
Slice chicken breasts in half
Mix the flour, salt, pepper and paprika and place in a plastic bag, add the chicken
breasts and shake so that the chicken is coated in flour
Wash and shred (if using iceberg) the lettuce
Slice the tomatoes
Grate the carrot
Drain the beetroot OR peel and grate (if using fresh beetroot)
Heat the oil in a pan, add the chicken breasts and cook a couple of minutes on
each side until golden brown
Remove chicken from pan and drain on paper towel
Squeeze lemon juice over the chicken
Toast the buns then spread with the relish and build your burger with the
chicken and salads
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Variations:
Mexican burgers: add some taco seasoning to the flour mix and use some tomato
salsa instead of tomato relish. Substitute the carrot and beetroot with some
fresh guacamole.
Fresh guacamole can be made by mashing one avocado with a fork and mixing with fresh
lime juice, ½ clove of garlic (crushed) and some chopped coriander and pepper to taste
Beef burgers: Substitute the chicken breasts with beef hamburger patties.
Beef burger patties can be made by mixing 300g premium mince, 1 lightly beaten egg,
handful chopped parsley, ¼ tsp ground cumin, 1tsp Dijon or French mustard, freshly
ground pepper. Shape into patties.
30
DELICIOUS DIPS AND DUNKERS
A healthy, tasty and visually colourful platter to take to a party!
Each dip serves: 8
CANNELLINI BEAN DIP
Ingredients:
1 tin cannellini beans
1 clove garlic
1 tsp ground cumin
2tsp paprika
1 lemon
2 tsp olive oil
2 Tbsp oregano
Method:
Drain the cannellini beans and place in a blender with the paprika, cumin and olive
oil
Juice the lemon and add the blender
Crush the garlic and add to the blender
Blend until smooth
BUTTER BEAN DIP
Same as above, but replace Cannellini beans with butter beans
TATZIKI
2 Lebanese cumbers – finely peeled and diced
2 x 175g tubs natural low fat yoghurt
2 garlic cloves crushed
1 lemon – juice squeezed
1 handful mint leaves chopped
Method:
Combine all ingredients in a small bowl – mix to combine
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GUACAMOLE
2 ripe avocados
1 ripe tomato finely chopped
1 lemon – juice squeezed
1 clove garlic crushed
Method:
Cut avocado in half, ask an adult to help you remove the stone, scrap avocado
into a medium bowl.
Mash avocado with fork
Add chopped tomato, lemon juice and crushed garlic & stir until combined.
HUMMUS
Once 400g can chickpeas
One lemon – juice squeezed
2 tablespoons tahini
1 clove garlic crushed
2 tsp olive oil
1 tsp cumin
Method:
Drain the chickpeas and add to blender, process for a few seconds.
Add all other ingredients and process until smooth.
Serve selection of dips with delicious dunkers:
wholemeal Lebanese bread- chopped and toasted lightly in the oven
2 sticks celery –
2 carrot
2 cucumber
200g snow peas
2 zucchini
1 broccoli
1 red or yellow capsicum
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PUMPKIN PESTO FRITTATA
This recipe can be cooked prepared in advance and simply reheat in the morning to beat o boring
breakfast! Leftovers are also really good for the school lunch box.
Serves: 6
Ingredients:
6 eggs
500g piece jap pumpkin
1 head broccoli (about 250g)
2 Tbsp basil pesto
Ground pepper
Olive Oil
Method:
Cut the skin off the pumpkin, scoop out the seeds and cut into 1cm pieces
Place the pumpkin in microwave proof dish with a splash of water, cover and cook
in 1- 2 minute bursts in the microwave (high setting) until tender. Stir the
pumpkin between each burst so that it cooks evenly. This will take around 5-6
minutes. Drain the excess cooking liquid off the cooked pumpkin.
Wash the broccoli and cut into small florets
Place the broccoli in microwave (high setting) proof dish with a splash of water,
cover and cook in the microwave in 30 second bursts until tender. Stir the
broccoli between each burst so that it cooks evenly. Be careful not to overcook
the broccoli, it should take around 1-2 minutes. Drain the excess liquid off the
cooked broccoli.
Crack the eggs into a bowl and beat with a whisk or fork
Add the pesto to the eggs along with some ground pepper and beat until
everything is well combined
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Place a large non stick frying pan over a medium- high heat and add a small
amount of olive oil, enough to thinly cover the base of the fry pan
Add the pumpkin and broccoli and mix until warmed through
Add the eggs and turn the heat down to low. Gently shake the pan to allow the
egg mixture to flow through the pumpkin and broccoli.
Cook gently over a low flame until the eggs are set in the middle. Placing a lid
over the top of the frying pan for 2- 3 minutes to help the egg on top cook.
Flip the cooked frittata onto a chopping board by placing the board over the fry
pan and turning upside down.
Cut the frittata into wedges, may be served with a green salad on the side
Frittata can be served hot or cold
NOTE: If you don’t have a stovetop you can bake the frittata in the oven. Spread out
the pumpkin evenly in a shallow baking ray lined with baking paper, pour over the eggs
and bake in a pre-heated 180˚C oven until the eggs are set in the middle. This will take
~ 30mins depending on the size and shape of the tray.
Variations:
Frittata makes an excellent lunchbox idea
Any vegetables can be used. Frittata is a great way to use up leftover
vegetables.
Make a spring vegetable frittata with broccoli, baby carrots, green peas, green
beans, mint and fetta.
Try a Spanish tortilla with potato and crushed garlic, top with sliced roast
capsicum.
34
KEBABS
Great for any occasion, lunch, dinner or even a family barbeque.
Serves: 6 (2 kebabs each)
Ingredients:
500g skinless chicken breast
12 button mushrooms
2 zucchini
1 punnet cherry tomato
2 Spanish onion
1 red capsicum
100g snow peas
2cm knob ginger
2 cloves garlic
1 Tbsp soy sce
2 Tbsp oyster sce
1 Tbsp Canola or Sunflower oil
Bamboo Skewers
Lemon or Lime
Corriander (optional)
Method:
Soak the bamboo skewers in hot water
Peel and grate the ginger and place in a bowl big enough to hold the chicken
Crush the garlic into the same bowl then add the soy and oyster sauce
Cut the chicken into 2cm cubes and mix with the sauce. Cover with cling film and
place in the fridge
Crush the remaining clove of garlic into a bowl and mix with 1 Tbsp of oil and set
aside for when the kebabs will be cooked
Wipe the mushrooms clean with a damp cloth, trim the ends of the stems and
cut the mushrooms in half
Cut the ends off the zucchini, cut n half and then into 2cm half moons
Peel and cut the Spanish onion into 2 cm pieces
Cut the red capsicum into around 2 cm squares
Remove the ends off the snow peas and cut into 2cm pieces
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Chop the coriander
Cut the lemon or lime into wedges
Thread the vegetables and the chicken onto the skewers, brush lightly with the
garlic oil
Cook the skewers on the grill or BBQ for about 8- 10 minutes turning the kebabs
halfway through so that they are cooked on all sides. Check that the chicken is
cooked by inserting a knife into the thickest piece of chicken on the skewer.
Serve sprinkled chopped corriander and lemon or lime wedges
36
TORTILLAS
Another family favourite. Preparing this meal using this recipe allows you to use as much or as
little spice as you like and incorporates lots of hidden vegetables.
Serves: 6
Ingredients:
Wholemeal tortillas
Iceberg lettuce
Reduced fat cottage cheese
Mincy Beans
250g lean beef mince
1 tin red kidney beans
1 brown onion
1 clove garlic
Sunflower or canola oil
1 tin chopped tomato
1 tsp ground cinnamon
2 tsp ground cumin
1 tsp ground coriander seed
Tobasco or hot sce
Tomato Salsa
3 tomatoes
½ Spanish onion
1 lime
2 Tbsp coriander
100g roast capsicum
Tobasco or chilli sce
Guacamole
2 avocado
½ Spanish Onion
1 clove garlic
1 lime
2 Tbsp corriander
Method:
To make the Mincy Beans
Chop the brown onion
37
Drain the beans and in a bowl mash them with a fork
Heat oil in a fry pan, add onion and crushed garlic clove
Add the spices and fry for a minute or so, until you begin to smell them
Add the mince and fry until brown
Add the chopped tomatoes and mashed beans
Bring to the boil then reduce to a simmer
Simmer on a low heat about 15 minutes until thick and rich
Add a few drops of tobasco/chilli sauce to taste
Making the Tomato Salsa
Cut the tomatoes in half and squeeze the seeds and juice into a mixing bowl
(like you would squeeze a lemon)
Chop the tomato flesh and add to the seeds
Chop the roast capsicum
Chop the Spanish onion
Chop the coriander
Combine all ingredients and add a squeeze of lime juice, some salt and pepper
and a few drops of tobasco/chilli sauce to taste
Making the Guacamole
Cut the avocado in half and using a spoon remove the seed
Using the same spoon scoop out the avocado flesh from the skin
Place the avocado in a bowl and mash with a fork
Chop the coriander and add to the avocado
Add crushed garlic, a sqeeze of lime juice and some salt and pepper to taste
To Assemble the Tortillas
38
Wash and shred the iceberg lettuce
Warm the tortillas according to the instruction on the packet
Fill the warm tortilla with some mincy beans, guacamole, lettuce, salsa and
cottage cheese
Variations:
To make quesadillas lay out the tortillas flat and spread a thin amount of mincy
beans over half of the tortilla, top with some grated reduce fat cheese and fold
the tortilla over to make a half moon shape. Place the whole tortilla in a pan with
a small amount of oil and fry until golden brown. Flip tortilla over and fry until
golden brown on both sides. Top with salsa and guacamole.
For a breakfast idea try making Huevos Rancheros. Heat a small amount of oil in
a pan and add one egg and fry until the white is set. Place egg on top of a warm
tortilla and serve with salsa, guacamole and reduced fat cottage cheese.
Corn salsa can be made but mixing a tin of corn kernels with 2 chopped
tomatoes, 1 sliced spring onion, Handful of chopped fresh coriander and the
juice of one lime
39
SUMMER RICE PAPER ROLLS
This recipe doesn’t involve any cooking with appliances or hot surfaces, so is a great opportunity
of younger children to get in the kitchen.
Serves: 4
Ingredients:
1 packet rice paper sheets
¼ packet rice vermicelli
½ bunch mint
2 Tbsp sweet chilli sauce
2 Lebanese cucumber
100g snow peas
½ tin baby corn
2 carrots
Method:
Cook the noodles according to the instructions on the packet, cool and mix with
sweet chilli sauce
Wash and pick the leaves of mint off the stems
40
Cut the cucumber, snow peas and carrots into 4cm matchsticks
Drain the baby corn and cut the spears in half lengthways
When you are ready to make your rice paper rolls place a sheet of rice paper
into a bowl of warm water for ~ 10 seconds. or until it goes limp, remove from
the water and Lay it out flat on a chopping board or clean tea towel placed on
the bench. NOTE: its ok of the rice paper is still a little hard when you remove
it from the water as the rice paper will continue to soften. Be careful not to
leave the rice paper in the water for loo long otherwise it will tear and be
difficult to roll.
Place a few mint leaves on one edge of the rice paper, top with a small amount of
noodles, followed by sticks of cucumber, carrot, snow peas and baby corn, be
careful not to overfill or else the rolls will be hard to roll
Roll up the rice paper so that the filling is just covered but you still have some
rice paper left to roll, fold the edges into the middle and continue rolling so that
you have a cigar shape.
Store rice paper rolls on a plate covered with a clean damp tea towel or damp
piece of paper towel
Serve with some extra sweet chilli sauce
Variations:
Rice paper rolls make excellent lunchbox ideas
Rice paper rolls can be filled with anything you like other good fillings include
prawns, cold chicken, peanuts, plain omelette, green beans, sugar snap peas,
asparagus, avocado, iceberg or cos lettuce, Vietnamese mint, shallots, or
corriander.
41
CHOW MIEN
Mince is a cheap and versatile ingredient and great for family budgets. This recipe has great
flavours that kids will enjoy.
Serves: 6
Ingredients:
800g packet Hokkien noodles
2 tsp Sunflower or canola oil
500g sliced beef
2 Tbsp lite (salt reduced) soy
sauce
1 lemon
1 bunch bok choy
2 carrots
100g green or snake beans
100g snow peas
4 shallots
1 tin baby corn
1 capsicum
1 garlic clove
Reduced salt chicken stock OR
water
Method:
Prepare the noodles following the directions on the packet
Prepare the sauce by mixing the soy sauce and lemon juice in a measuring jug
Cut the carrots, beans, capsicum, snow peas and shallots into 4cm matchsticks
Drain the baby corn and cut in half lengthways
Cut the end of the bok choy and wash the leaves well. Cut the larger leaves in
half lengthways
Peel and grate the ginger
Crush the garlic
Slice the beef
Heat the oil in the wok or frying pan and sear the beef for a couple of minutes
so that it is brown on both sides. Remove beef from the pan and place in a clean
bowl. Cover with foil to keep warm and set aside.
42
Add the carrots, ginger and garlic to the pan, and fry for a few minutes stirring
all the time. If the pan becomes too dry add a small amount of chicken stock or
water.
Add the snow pea, spring onions and bok choy and stir for a couple of minutes
Add the noodles and beef and stir so that everything is heated through
Add the sauce and mix everything together
Remove from heat and serve
Variations:
Cook chicken OR pork instead of beef
Prawns or pieces of white fish or salmon could be used instead of meat
When cooking this dish at home children may add nuts such as cashew, peanut or
almond
43
PUMPKIN SOUP
A homely recipe that warms form the inside out! This recipe can be made in bulk as it freezes
well.
Serves: 6
Ingredients:
500g butternut pumpkin
2 carrots
1 onion
Crushed garlic
500mls salt reduced chicken
stock
Olive oil
Method:
Roughly chop pumpkin, carrot and onion
Add tablespoon oil to a hot pan
Add garlic and onion and cook for 5 mins
Add pumpkin, carrot and stock and bring to the boil
Simmer for 20 minutes or until vegetables are tender
Allow to cool and process with a stick blender
Variations:
All varieties of pumpkin are suitable for this recipe
Add a tin of red lentils for pumpkin and lentil soup
Add 1 tsp each of cumin and coriander or a Tbsp curry powder for spiced
pumpkin soup
44
HOME MADE BAKED BEANS
Beans can be classified as both a vegetable and a meat alternative. This is because they
have good amounts of protein, iron, zinc and B vitamins. Good for kids and adults!
Serves: 6
Ingredients:
400g tin cannellini,or berlotti
bean beans (reduced salt if
available)
400g tin salt reduced chopped
tomatoes
1 Tbsp salt reduced tomato paste
1 stick celery
1 red capsicum
1 brown onion
1 carrot
1 clove garlic
1 Tbsp Maple syrup
2 tsp mustard
3 tsp paprika
1 bay leaf
Olive Oil
Wholegrain bread for toasting
Method:
Wash, peel and dice the onion, capsicum, carrot and celery
Crush the garlic
45
Drain the beans
Heat the oil in a saucepan over a medium heat, add the chopped onion and sauté
until the onion becomes soft and translucent
Add the celery and capsicum and continue to sauté until the capsicum begins to
soften, this should take around 3-4 minutes
Add the garlic and sauté 1-2 minutes more
Add the tomato paste and paprika and continue to stir over a medium heat for 1-
2 minutes more
Add the all the remaining ingredients turn up the heat to bring the mixture to a
boil then reduce to a simmer, add a little water if the beans look too dry. Place
the lid on and reduce to a simmer. Continue to simmer for around 15 minutes, the
beans will be ready when the vegetables are soft.
Serve with hot toast
Variations:
Bake some whole potatoes with their skin still on in a 180˚C oven for ~ 60
minutes or until cooked through. Split the baked potato by cutting a cross shape
through the top. Spoon the baked bean on top of the potato and serve with a
green salad for a healthy, economical and tasty lunch or dinner
At home a large amount of homemade baked beans can be made and frozen for a
quick healthy meal later
46
BAKED POTATOES
This recipe is a really quick an easy meal option. On busy days, make a habit of falling
back to basic microwave meals rather than opting for takeaway food. Not only is it a
healthier choice, but will also save you money! This simple recipe has many variations by
alternating the topping that you serve it with
Ingredients:
Whole potatoes, roughly about the size of your fist
Method:
Scrub potatoes to remove any dirt from skin
Prick the potato with a knife on either side
Wrap the potato in a clean sheet of kitchen towel
Place in microwave on high for aprroximately 3 minutes (add an extra 1 minute
per potato)
Turn over and microwave on high for a further 3 mintues (or until soft)
Be careful as you remove the potatoes from the microwave as the will be hot to
touch ans steam may be caught beneath the layer of kitchen towel
Cut an ‘X’ shape in on one side of the potato and use the kitchen towel to press
the potato open.
Top with your choice of toppings
Suggested toppings:
Grated cheese with sliced ham & pineapple
Baked Beans and cheese
Left over mince (eg bolognaise, Mexican mince)
Natural yoghurt with chives
Refried beans/tomato salsa and coriander
47
CHEESY TREES AND CLOUDS
Engage your child’s imagination with this simple recipe!
Serves 2
Ingredients
1 cup broccoli florets
1 cup cauliflower florets
1 tsp canola margarine
2 tsp pain flower
2/3 cup low fat milk
20g red fat cheese (e.g. Kraft free processed cheese slice or similar)
Method:
Microwave broccoli and cauliflower until cooked to desired softness
Make the sauce by melting margarine in saucepan and stirring in flour
Cook for about 1 minute and very slowly add milk, stirring constantly until
mixture starts to thicken
Add the cheese slice and stir until melts through & sauce thickens
Add additional milk if a thinner sauce is desired
Pour sauce over vegetables
48
CHICKEN NUGGETS
A healthy take on a childhood favourite
Serves 4
Ingredients
Oil spray
2 Chicken breasts
2 eggs beaten
2 cups wholemeal breadcrumbs (pre-packaged or homemade)
Method
Line an electric fry pan with non-stick baking paper, set temperature to 150
degrees
Cut chicken breasts into fine chunks
Dip chicken chunks in egg and roll in crumbs
Spray the pan lightly with oil, place chicken in pan and cook for 5 minutes on
either side (or until brown)
Keep covered and warm in a preheated oven, until ready to serve.
Serve with your child’s favourite vegetables!
49
FRIED RICE
Commercially bought fried rice can be loaded with unhealthy fats, but by making it at
home you can decrease the amount of fat and increase the amount of vegetables!
Serves 4
Ingredients
2 eggs
3 lengths of spring onion
½ cup frozen corn kernels
½ cup frozen peas
1 large carrot (grated or thinly sliced)
¼ of a cabbage (shredded finely)
1 yellow (or green/red) capsicum (finely chopped)
1 cup of snow peas (trimmed and cut in half)
4 cups of COOKED white OR brown rice, or a combination of both
Spray oil
1 Tablespoon salt reduced soy sauce
Method:
Ahead of time prepare the rice by cooking according to the packet directions
and allow to cool.
Prepare the vegetables:
o Slice the spring onions
o Measure out frozen corn & peas and begin to thaw
o Chop or grate the carrot
o Shred the cabbage
o Finely chop the capsicum
o Prepare the snow peas
Whisk eggs together in a small bowl
Spray a non-stick pan with olive oil
50
Pour eggs into pan into a thin layer (like an omelette). Once the egg has cooked
through, flip out and when cool to touch roll and chop into slices.
Spray pan again with oil, and then add the vegetables to the pan, stir fry for
approximately 5-7min or until soft
51
HOMEMADE FISH AND CHIPS
A ‘Takeaway’ treat made healthy in your own kitchen!
Serves: 4
Ingredients:
Frozen oven baked Crumbed fish- 4 fillets
460g oven baked chips
Coles 4 leaf salad mix
1 carrot
1 tomato
½ red onion
Olive oil spray
½ teaspoon olive oil
½ teaspoon balsamic or other vinegar
Method:
Preheat oven to 180 degrees, or as per packet instructions. Cover a large baking
tray with foil and lightly spray it with olive oil. Add the fish and chips to the
tray and lightly spray them with olive oil before placing the tray in the oven.
Cook for 18 minutes, or as directed.
Meanwhile, chop the carrot, red onion and tomato. Toss the mixed leaf salad,
tomato and carrot together, and add the oil and vinegar.
Carefully remove the tray from the oven and serve up the fish, chips and salad.
52
RATATOUILLE
Ratatouille is a traditional French stewed vegetables dish. The name of this dish was
made famous by the Pixar animation film ‘Ratatouille’ about a rat who dreams of
becoming a famous chef!
Serves 8
Ingredients:
1 tablespoon olive oil.
2 garlic cloves (or 1 tsp crushed garlic)
1 red onion – roughly chopped
3 zucchinis – chopped into chunks
2 red capsicums – chopped into chunks
2 green capsicums
1 large eggplant chopped into chucks
2 cans peeled& chopped tomatoes
2 tsp oregano
2 tsp basil flakes
Method:
In a saucepan, heat the olive oil, then add the onion and garlic and stir fry until
fragrant
Add chopped vegetables and stir to combine
Add tomatoes and herbs.
Simmer for ~30mins, or until vegetables are soften and sauce is thick
Serve with boiled pasta.
53
VEGE-SPAGHETTI BOLOGNAISE
Spaghetti bolognaise is a true family favourite. Traditionally this dish is meat filled tomato
based sauce that covers pastas, and is probably one of the most eaten Italian dishes.
This variation includes lots of carefully selected vegetables that imparts flavour, colour and
texture to the dish, but in a subtle way that fussy eaters may not even notice!
The addition of lentils to this recipe acts as a meat extender, so the overall cost of the meal is
good for the budget conscious.
Serves: 4
Ingredients:
400 grams lean mince beef
1 tablespoon canola oil to grease frypan
1 can of lentils
1 can crushed tomatoes
1 medium onion
1 medium carrot
1 medium zucchini
2 beef stock cubes dissolved in 250ml HOT water
1 sachet tomato paste
1 tablespoon dried Tuscan herbs
Salt and pepper to season
70g spaghetti (precooked) per person
Method:
Dice the onion. Fry the onion in the frypan over MEDIUM heat with some
canola oil until it begins to brown.
Add the mince to the fry pan with the onion and continue to cook until
the mince is brown through. Continue to stir as it cooks.
While the mince is browning, grate the carrot and zucchini.
54
When the mince is cooked add:
the tin of crushed tomatoes
the grated carrot and zucchini
the 2 stock cubes which should be dissolved in 250ml of HOT water.
Continue to stir over low heat and allow some of the juices to evaporate.
Add the sachet of tomato paste, 1 tablespoon of dried Tuscan herbs and salt &
pepper.
Allow the Bolognese to simmer over LOW heat for 20 minutes, stirring
occasionally.
Boil some water in a large saucepan (3/4 full). Add the spaghetti (70grams
per person). Cook the spaghetti for 13 minutes then strain.
8) Now serve up some of the spaghetti on your plate and top off with some
Bolognese sauce.
Variations:
Other vegetables that go well in this dish include capsicum, mushrooms.
55
WALLY’S WALDORF SALAD
Salads don’t always have to be exclusive to vegetables. The apples in this delicious salad
give a sweet crunch that kids will love!
Serves 6-8
Ingredients:
1 bunch baby cos lettuce leaves torn
2 stalks celery – finely sliced
2 red apples, cored and finely sliced
2 green apples cored and finely sliced
½ cup roughly chopped walnuts
Dressing:
½ cup low fat natural yoghurt
½ cup low fat mayonnaise
1 tsp lemon juice
Method:
Mix to combine all salad dressing ingredients in a small bowl
Combine all salad ingredients in a large bowl
Add dressing to salad and toss to combine