HFFA2013_02

Simple & tasty step-by-step recipes

from:

Recipes For All

Healthy

SponsorsFoodbank WA would like to acknowledge the following Healthy Food for All Program partners:

63 Division St, Welshpool WA 6106PO Box 143, Cloverdale WA 6985Phone: (08) 9258 9277 Fax: (08) 9258 5177www.healthyfoodforall.com.au

An initiative of:

© Foodbank WA 2013 “This publication is protected by copyright. You may download, print and copy the material in an unaltered form only, with acknowledgement to Foodbank WA for non-commercial purposes. If you wish to use it for any other purpose please contact Foodbank WA.”

Document prepared by Insomnia Design, Perth, Western Australia

Recipes For All

Healthy

An initiative of:

This recipe book has been developed using the principles of the Healthy Eating Pyramid.

Foods from the Healthy Eating Pyramid's “eat most” section (fruit, vegetables, breads and cereals) form the main ingredients of most of the recipes. These recipes also use some foods from the ‘eat moderately’ section (lean meats, eggs, legumes & dairy products) and small amounts of foods from the “eat least” section (foods high in fat, sugar & salt).

The recipes are also budget-friendly with a focus on plant derived foods, which provide energy, vitamins, minerals and fibre.

Look out for the “recipe tips” within this book for great ideas on using and modifying the featured recipes.

Healthy Eating Pyramid

Eat Most

Eat Moderately

Eat Least

© The Australian Nutrition Foundation Inc

Couscous Salad

Rainbow Rice Crunchy Salad Wraps

Mini Pizza Beetroot Dip

Mexican Stuffed Spuds

Meat & Veg Kebabs

Apple & Banana Pikelets

Chicken Noodle Soup

Muesli Bars

4 6 8 10 12

14 16 18 20 22

ContentsContents!

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Chop the cucumber, tomato and parsley into small pieces.

Measure couscous and stock into a large bowl. Add 1 cup hot water, stir then cover with a lid. Leave for 5 minutes.

Peel carrot, and then grate. Drain the corn and lentils.

Remove lid from couscous. Fluff up and stir with a fork.

Stir all ingredients into bowl with couscous.

Ingredients:1 cup couscous1 tsp stock powder1 cup hot water1 lebanese cucumber1 tomatoSmall bunch parsley310g tin of corn kernels1 carrot200g of tinned lentils

Equipment:Measuring cups, teaspoon,large bowl, kettle, serving spoon,lid, chopping boards, knives, can opener, strainer, peeler, grater, fork

Couscous Salad

Recipe tip:Use other herbs such as basil or

coriander.

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3

4

5

Heat fry pan (medium heat) and spray lightly with oil. Cook capsicum and spring onion until soft.

Cook rice according to packet directions. Chop capsicum and spring onion into small pieces.

Add frozen vegetables and stir until cooked.

Add cooked rice and stir until heated through.

Chop herbs. Add to pan with soy and sweet chilli sauces. Stir to combine.

Ingredients:1½ cups rice1 small red capsicum1 small green capsicum2 spring onions2 cups frozen vegetablesSmall bunch of parsley or basil⅛ cup soy sauce¼ cup sweet chilli sauceSpray oil (canola or olive oil)

Equipment:Large saucepan, strainer,chopping boards, knives, fry pan,measuring cups, serving spoon

Recipe tip: Stir in a beaten egg to add omelette to your rainbow rice, or use noodles

instead of rice

Rainbow Rice

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Chop celery into small pieces. Drain tuna and corn.

Peel carrots, and then grate. Chop cabbage into thin strips.

Combine carrot, cabbage, celery, tuna, mayonnaise, yoghurt and corn kernels into a large bowl. Stir well.

Place spoons of mixture along centre of each wrap.

Roll up wraps, place 4 toothpicks into each. Cut each wrap 4 pieces.

Ingredients:

2 carrots½ cabbage2 celery sticks185g tinned tuna (in springwater)⅓ cup low fat mayonnaise½ cup plain Greek yoghurt125g tin of corn kernels8 pack tortilla wraps

Equipment:Chopping boards, peeler, grater, knives, strainer, can opener, large bowl, spoon, toothpicks

Recipe tip: Use grated cheese instead

of tuna.

Crunchy Salad Wraps

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Chop capsicum into small pieces. Drain pineapple.

Split muffins in half. Spread with tomato paste.

Grate cheese. Chop herbs.

Cover each muffin with capsicum, pineapple and herbs. Sprinkle with grated cheese.

Cook in sandwich press with lid half open OR cook in 200°C oven until cheese melts. Cut in half and serve.

Ingredients:

1 pack English muffins½ cup tomato paste1 small red capsicum1 small green capsicum 400g tin pineapple pieces150g tasty cheesesmall bunch rosemary OR small bunch basil

Equipment:knives, chopping board, strainer,grater, butter knife, oven and oven tray OR sandwich press, spatula

Recipe tip: Add other toppings like mushrooms,

ham or olives.

Mini Pizza

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Peel then grate garlic. Juice lemon. Mix 2 teaspoons of lemon juice into beetroot with garlic and yoghurt.

Drain then roughly chop beetroot. Mash beetroot in a bowl until smooth.

Use scissors to finely cut spring onion or chives. Stir into dip.

Chop carrots and capsicum into strips.

Arrange vegetables and crackers on a platter and serve with dip.

Ingredients for Dip:225g tin sliced beetroot1 garlic clove½ lemon1 cup plain Greek yoghurt1 spring onion OR sml bunch chives

For dipping:2 carrots1 red and 1 yellow capsicum

150g snow or sugar snap peas

1 punnet of cherry tomatoes

1 packet of plain rice crackers

Equipment:

chopping boards, knives,

bowl, potato masher, fine grater,

juicer, scissors, spoon, peeler,

teaspoon, serving platter

Beetroot Dip

Recipe tip:Use as a healthy alternative to

mayonnaise on hamburgers and rolls or swap beetroot for grated

cucumber to make tzatziki!

14

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Chop capsicum, tomato and spring onion. Grate the carrot. Drain beans and corn.

Cut potatoes in half and place in boiling water. Boil until soft. Scoop out middle of potato to make a hollow and place on oven tray (keeping potato skin intact). Mash the scooped-out filling in a bowl with a fork.

Add the capsicum, tomato, spring onion, carrot, beans, corn and salsa to a bowl with the potato filling and mix.

Fill up the potato skins with Mexican mixture until there is no mixture left. Grate cheese and cover each potato.

Place into a hot oven (200°C) for 5 mins, or until cheese is melted.

Ingredients:6 potatoes1 small green capsicum1 tomato1 spring onion1 carrot125g tin of 4 bean mix125g tin of corn1 jar salsa1 cup cheese

Mexican Stuffed Spuds

Equipment:chopping board, knife, spoons, fork, grater, can opener, oven tray, frypan/pot, oven, bowl, tongs

Recipe Tip: Add cooked mince to the left over

mixture & wrap in tortillas for another Mexican meal!

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On a separate chopping board cut meat into bite-size pieces.

Fill shallow dish with water. Place bamboo skewers into water. Cut zucchini, pineapple & capsicum into small bite-size pieces.

Thread zucchini, capsicum, meat and pineapple onto skewers.

Put sweet chilli and soy sauce into a shallow dish and mix together to combine. Cover the kebabs in sauce by rolling them in the dish.

Lightly spray frypan with oil. Place kebabs in the frypan. Keep turning kebabs until meat is cooked through and vegetables are soft.

Ingredients:1 zucchini400g tin of pineapple300g meat (kangaroo) 1 red capsicum2 tbsp sweet chilli sauce2 tbsp soy saucespray oil (canola or olive oil)

Equipment:chopping board, platters, knives, skewers, fork, tablespoon, frypan, tongs, can opener, shallow dish

Recipe Tip: Add colour with cherry tomatoes, purple onion or green and yellow

capsicum. Create a herb marinade using rosemary & olive oil.

Meat & Veg Kebabs

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Gradually sift in flour and cinnamon, whisking to combine.

Combine eggs, milk and sugar into a bowl and whisk together.

Grate apples and mash banana. Stir into mixture.

Heat frypan and lightly spray with oil. Drop 1 tablespoon of batter per pikelet into the frypan.

Cook until bubbles break over the surface of each pikelet. Flip pikelets over and cook until both sides are golden.

Ingredients:

3 eggs1½ cups milk¼ cup sugar 2¼ cups self-raising flour1 tsp cinnamon2 apples1 ripe bananaspray oil (canola or olive oil)

Equipment:measuring cups, large bowl, spoon, whisk, sieve, grater, fork, small plate, frypan, spatula

Recipe tip: Wrap pikelets in gladwrap and freeze - great for lunchboxes!

Apple & Banana Pikelets

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Dice chicken and add to the frypan and stir until cooked.

Chop carrot, celery and onion. Add to the frypan and cook until soft.

Add 4 cups of water to the frypan and bring to the boil.

Add the noodles to the frypan then turn the heat down. Simmer for 5 mins.

Add frozen vegetables, creamed corn and corn kernels to the frypan and stir. Serve when hot.

Ingredients:1 carrot1 brown onion2 celery sticks1 chicken breast1 cup frozen vegetables2 squares of instant noodles 400g tin of creamed corn310g tin of corn kernels

Equipment:chopping board, knives, serving spoon, frypan, small bowl, small cup, can opener

Recipe Tip:Swap the frozen & canned vegies for fresh ones straight from your garden. Swap the instant noodles

for rice noodles or pasta.

Chicken Noodle Soup

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Chop dried apricots. Mix honey, juice, vanilla essence and apricots in a saucepan on high until it bubbles.

Preheat the oven to 200˚C. Add oats, coconut, cereal flakes and sultanas to a bowl and mix.

Turn heat down & cook for 2 mins. Take saucepan off the heat when apricots are soft and syrup has formed. Combine honey/apricot mixture in the saucepan with the dry ingredients in the bowl and mix together.

Lightly whisk egg whites and add to bowl. Stir to combine.

Transfer to baking tray and press down firmly. Bake for 20 mins at 200°C, or until firm and golden. When cool, cut into bars.

Ingredients:1½ cups rolled oats½ cup shredded coconut1 cup cereal flakes (bran flakes)½ cup sultanas½ cup dried apricots¼ cup honey1/3 cup fruit juice2 egg whites1 tsp vanilla essence

Equipment:oven, bowl x 2, spoon, cup measure, spoon measure, saucepan, knife, chopping board, lamington tray, fork

Recipe Tip: Add chopped nuts or seeds for an added crunch as well as some

healthy fats.

Muesli Bars