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FOR THE ACTIVE FAMILYThe fourth cookbook in the popular Survival series
Helping Australian Families Get Active and Healthy
Survival for the Active Family is the fourth ofcial cookbook from the Australian Institute of Sport and Nestl. Developed by the sports dietitians at the AIS, and with help from the athletes themselves, this cookbook is perfect for busy families who want healthy, tasty food without spending hours in the kitchen. Each recipe is accompanied by a nutrition analysis with cooking and serving tips. Nestl has been a proud partner of the Australian Institute of Sport since 1999 and has been working closely with the AIS, particularly in the areas of education and nutrition. We are proud to be associated with producing this fourth cookbook and we hope that all who use it will nd it useful and enjoy the delicious healthy meals and activity tips provided... Enjoy!
bircher muesliServes 6 Prep time 10 mins + 12 hours standing time
2 cups UNCLE TOBYS Traditional Oats cup chopped dried apricots 1 cup orange juice 11/ 3 cups skim milk 1 cup SKI DLITE Vanilla Crme Yogurt, plus extra to serve 1 3 / cup slivered almonds 1 apple, grated honey, to serve chopped banana, strawberries, blueberries, passionfruit and raspberries to serve 1 Combine UNCLE TOBYS Traditional Oats, apricots, orange juice, milk, SKI DLITE Vanilla Crme Yogurt, nuts and apple in a large bowl. Cover and refrigerate overnight. Before serving, drizzle with honey, to taste. Serve with banana, strawberries, blueberries, passionfruit and/or raspberries and extra yogurt.
Per serve Energy 1212kJ, Protein 13g, Fat 7g, Saturated fat 1g, Carbohydrate 42g, Fibre 4g From Survival for the Active Family, page 11
Good Food, Good Life
buttermilk pancakesServes 4 Prep time 5 mins Cooking time 15 mins
1 cups self-raising our 1 tbsp caster sugar 2 cups buttermilk 1 egg, lightly beaten 1 tsp vanilla essence oil for cooking raspberries, blueberries and strawberries, to serve maple syrup, to serve SKI DLITE Vanilla Crme Yogurt, to serve
1 2 3 4 5 6
Combine our and sugar in mixing bowl. Whisk buttermilk, egg and vanilla essence together in a jug. Add to dry ingredients and stir until just combined. Heat oil in a medium non-stick frying pan over medium to low heat. Cook 1/ 3 cup mixture for 12 minutes or until bubbles appear on surface. Turn and cook for a further minute. Remove from pan and keep warm while cooking the remaining mixture. Serve with fruit, SKI DLITE Vanilla Crme Yogurt and maple syrup.
Per serve Energy 1212kJ, Protein 12g, Fat 4g, Saturated fat 2g, Carbohydrate 48g, Fibre 2g From Survival for the Active Family, page 16
rice paper rollsMakes 12 Prep time 20 mins
12 rice paper sheets 450g barbecue chicken, shredded 1 Lebanese cucumber, seeded and julienned 1 small carrot, grated small red capsicum, nely sliced 100g snow peas, sliced lengthways cup mint leaves sauce 1 tbsp rice wine vinegar 1 tbsp lime juice 3 tsp caster sugar 1 tbsp MAGGI Sweet Chilli Sauce 1 tsp MAGGI Authentic Fish Sauce 1 2 3 4 Combine sauce ingredients and set aside. Fill a large dish with warm water. Soak one sheet of rice paper until it softens. Remove from water and place on clean chopping board. Place a small amount of chicken, vegetables and mint leaves in centre of rice paper. Fold ends of the rice paper and roll up rmly to enclose lling. Repeat with remaining rice paper, vegetables and mint. Serve with sauce. Per serve Energy 528kJ, Protein 12g, Fat 3g, Saturated fat 1g, Carbohydrate 12g, Fibre 1g
(tip) Place the ingredients on the table and let family members create their own rolls.From Survival for the Active Family, page 23
Good Food, Good Life
dinner: quick & easy
spaghetti carbonaraServes 4 Prep time 12 mins Cooking time 10 mins
400g spaghetti oil for cooking 1 onion, nely chopped 150g button mushrooms, quartered 1 garlic clove, crushed 1 tbsp cornour 375ml can and 185ml can CARNATION Light & Creamy Evaporated Milk 200g lean sliced ham, cut into strips 2 tbsp chopped fresh parsley freshly ground black pepper, to taste salad, to serve
Cook pasta in a large saucepan of boiling water for 8 minutes or until al dente. Meanwhile, heat oil in a large non-stick frying pan over medium to high heat. Add onion and mushrooms and cook for 3 minutes or until lightly golden. Add garlic and cook for a further minute. Place cornour in a bowl and gradually add 1/ 3 cup CARNATION Light & Creamy Evaporated Milk, stirring until smooth. Add remaining CARNATION Light & Creamy Evaporated Milk to pan, then gradually add cornour mixture, stirring constantly. Keep stirring for about 4 minutes or until sauce boils and thickens. Stir in ham and cook for a further 2 minutes or until heated through. Stir through the parsley and season to taste. Drain pasta and return to the saucepan. Add sauce and toss through the pasta. Season with pepper and top with parsley. Serve immediately with salad.
Per serve Energy 2311kJ, Protein 33g, Fat 7g, Saturated fat 3g, Carbohydrate 87g, Fibre 5g
(tip) Using evaporated milk instead of cream reduces the fat content and adds more calcium to the dish.From Survival for the Active Family, page 39
dinner: plan ahead
chicken & pumpkin risottoServes 6 Prep time 20 mins Cooking time 40 mins + 5 mins standing time
oil for cooking 1 onion, thinly sliced 6 stalks celery, diced 1 red capsicum, diced 500g chicken breast llet, cut into thin slices 1 cups arborio rice 500g butternut pumpkin, cut into 2cm cubes 4 cups chicken stock, hot 375ml can CARNATION Light & Creamy Coconut Flavoured Evaporated Milk parsley, chopped, to serve 1 Heat oil in a large non-stick saucepan over medium heat. Add onion, celery and capsicum and cook for 5 minutes or until tender and lightly golden. Add chicken and cook for 5 minutes or until cooked through. Add rice and pumpkin and stir until combined. Add stock gradually, stirring until all the liquid has been absorbed. Add the CARNATION Light & Creamy Coconut Flavoured Evaporated Milk. Remove from heat and stand for 5 minutes. Divide between serving bowls and sprinkle with parsley.
Per serve Energy 1810kJ, Protein 33g, Fat 8g, Saturated fat 3g, Carbohydrate 56g, Fibre 3g From Survival for the Active Family, page 65
Good Food, Good Life
Get active, join a clubAustralian Football www.aauskick.com.au Basketball www.basketball.net.au Cricket www.cricket.com.au Cycling www.cycling.org.au
Rugby League www.nrl.com Rugby Union www.rugby.com.au Surf Lifesaving www.slsa.com.au Swimming www.swimming.org.au Tennis www.tennis.com.au For all other sports www.ausport.gov.au
Football www.footballaustralia.com.au Hockey www.hockey.org.au Little Athletics www.littleathletics.com.au Netball www.netball.asn.au
meatballs with spaghettiMakes 4 Prep time 15 mins Cooking time 25 mins
500g lean beef mince 1 clove garlic, crushed 1 small onion, grated 1 apple, peeled and grated 1 small carrot, grated 13 / cup fresh breadcrumbs 1 tbsp chopped parsley, plus extra to serve salt and pepper, to taste 700ml passata (or tomato pasta sauce) spaghetti, to serve 1 2 Preheat oven to 180C. Combine mince, garlic, onion, apple, carrot, breadcrumbs and parsley in a bowl and season with salt and pepper. Shape into meatballs and place in ovenproof dish. Pour passata over meatballs and cover and bake for 10 minutes. Remove lid and bake for a further 15 minutes or until meatballs are cooked through. Serve with spaghetti and sprinkle with parsley.
3 4 Per serve Energy 1940kJ, Protein 35g, Fat 15g, Saturated fat 5g, Carbohydrate 45g, Fibre 6g From Survival for the Active Family, page 69
dinner: quick & easy
sh stir-fry with lemongrass & asian greensServes 4 Prep time 10 mins Cooking time 10 mins
450g packet hokkien noodles oil for cooking 500g rm sh steaks (e.g. barramundi, blue-eye trevalla, tuna), cut into large cubes 1 garlic clove, crushed 2cm piece ginger, nely grated 2 stalks lemongrass, nely chopped 1 red onion, sliced 1 bunch Chinese broccoli, coarsely chopped 1 green capsicum, sliced cup hoisin sauce 2 tbsp MAGGI Oyster Sauce 1 tbsp soy sauce 1 tbsp rice vinegar 1 bunch baby bok choy, leaves separated 120g bean sprouts 1 2 3 Place noodles in a large heatproof bowl and cover with boiling water. Gently prise them apart with two forks until the strands separate. Drain well. Heat oil in a wok over high heat. Cook sh in 2 batches for 3 minutes or until it has changed colour. Remove from pan and set aside. Reheat wok, add garlic, ginger, lemongrass and onion and stir-fry for 2 minutes or until soft. Add broccoli and capsicum and stir-fry for 2 minutes until tender but still crisp. 6 Combine sauces and vinegar and add to wok with bok choy and sh. Stir-fry until bok choy has wilted. Add bean sprouts and noodles and toss until hot. Serve immediately.
Per serve Energy 1666kJ, Protein 41g, Fat 5g, Saturated fat 1g, Carbohydrate 41g, Fibre 12g From Survival For the Active Family, page 52
Good Food, Good Life
chocolate sliceMakes 20 Prep time 10 mins Cooking time 15 mins + 5 mins standing time
1 cup UNCLE TOBYS VITA BRITS, crushed 1 cup self-raising our cup sugar 1 cup desiccated coconut 2 tbsp NESTL Baking Cocoa 150g margarine, melted chocolate icing 2 tbsp NESTL Baking Cocoa 1 cups icing sugar 1 tsp vanilla essence 1 tsp margarine, softened 12 tbsp hot water 1 Preheat oven to 180C. Lightly grease and line a 20cm x 30cm baking tray. 2 Combine UNCLE TOBYS VITA BRITS crumbs, our, sugar, coconut and NESTL Baking Cocoa in a bowl.