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FOR THE ACTIVE FAMILY

The fourth cookbook in the popular Survival series

Helping Australian Families Get Active and Healthy

NESTLE_MINI.indd 1NESTLE_MINI.indd 1 17/12/2009 10:09:27 AM17/12/2009 10:09:27 AM

Survival for the Active Family is the

fourth offi cial cookbook from the

Australian Institute of Sport and Nestlé.

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.

Nestlé 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 fi nd it useful and enjoy the delicious

healthy meals and activity tips provided...

Enjoy!


Good Food, Good Life

breakfast

Per serve Energy 1212kJ, Protein 13g, Fat 7g, Saturated fat 1g, Carbohydrate 42g, Fibre 4g

bircher muesliServes 6 • Prep time 10 mins + 12 hours standing time

2 cups UNCLE TOBYS Traditional Oats½ cup chopped dried apricots1 cup orange juice11/3 cups skim milk1 cup SKI D’LITE Vanilla Crème Yogurt, plus extra to serve1/3 cup slivered almonds1 apple, grated honey, to servechopped banana, strawberries, blueberries,

passionfruit and raspberries to serve

Combine UNCLE TOBYS Traditional Oats, apricots, orange juice, milk, SKI D’LITE Vanilla Crème 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.

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From Survival for the Active Family, page 11


breakfast

Combine fl 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 1–2 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 D’LITE Vanilla Crème Yogurt and maple syrup.



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buttermilk pancakesServes 4 • Prep time 5 mins • Cooking time 15 mins

1½ cups self-raising fl our1 tbsp caster sugar2 cups buttermilk1 egg, lightly beaten1 tsp vanilla essenceoil for cooking raspberries, blueberries and

strawberries, to servemaple syrup, to serveSKI D’LITE Vanilla Crème Yogurt, to serve



lunch

rice paper rollsMakes 12 • Prep time 20 mins

12 rice paper sheets450g barbecue chicken, shredded 1 Lebanese cucumber, seeded and

julienned1 small carrot, grated½ small red capsicum, fi nely sliced100g snow peas, sliced lengthways½ cup mint leaves

sauce1 tbsp rice wine vinegar1 tbsp lime juice3 tsp caster sugar1 tbsp MAGGI Sweet Chilli Sauce1 tsp MAGGI Authentic Fish Sauce

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 fi rmly to enclose fi lling. Repeat with remaining rice paper, vegetables and mint. Serve with sauce.

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(tip) Place the ingredients on the table and let family members create their own rolls.


dinner: quick & easy

spaghetti carbonaraServes 4 • Prep time 12 mins • Cooking time 10 mins

400g spaghettioil for cooking1 onion, fi nely chopped150g button mushrooms, quartered1 garlic clove, crushed1 tbsp cornfl our375ml can and 185ml can CARNATION

Light & Creamy Evaporated Milk200g lean sliced ham, cut into strips2 tbsp chopped fresh parsleyfreshly ground black pepper, to tastesalad, 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 cornfl our 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 cornfl our 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.


(tip) Using evaporated milk instead of cream reduces the fat content and adds more calcium to the dish.


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dinner: plan ahead

chicken & pumpkin risottoServes 6 • Prep time 20 mins • Cooking time 40 mins +

5 mins standing time

oil for cooking1 onion, thinly sliced6 stalks celery, diced1 red capsicum, diced500g chicken breast fi llet, cut into thin

slices1½ cups arborio rice500g butternut pumpkin, cut into 2cm

cubes4 cups chicken stock, hot375ml can CARNATION Light & Creamy

Coconut Flavoured Evaporated Milk parsley, chopped, to serve

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.

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Get active, join a clubAustralian Football www.afl auskick.com.au

Basketballwww.basketball.net.au

Cricketwww.cricket.com.au

Cyclingwww.cycling.org.au


Footballwww.footballaustralia.com.au

Hockeywww.hockey.org.au

Little Athleticswww.littleathletics.com.au

Netballwww.netball.asn.au

Rugby Leaguewww.nrl.com

Rugby Unionwww.rugby.com.au

Surf Lifesavingwww.slsa.com.au

Swimmingwww.swimming.org.au

Tenniswww.tennis.com.au

For all other sports www.ausport.gov.au



meatballs with spaghettiMakes 4 • Prep time 15 mins • Cooking time 25 mins

500g lean beef mince1 clove garlic, crushed1 small onion, grated1 apple, peeled and grated1 small carrot, grated1/3 cup fresh breadcrumbs1 tbsp chopped parsley, plus extra to servesalt and pepper, to taste700ml passata (or tomato pasta sauce)spaghetti, to serve

Preheat oven to 180°C. 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.

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5Per serve Energy 1940kJ, Protein 35g, Fat 15g, Saturated fat 5g, Carbohydrate 45g, Fibre 6g


dinner: quick & easy

fi sh stir-fry with lemongrass & asian greensServes 4 • Prep time 10 mins • Cooking time 10 mins

450g packet hokkien noodlesoil for cooking500g fi rm fi sh steaks (e.g. barramundi,

blue-eye trevalla, tuna), cut into large cubes

1 garlic clove, crushed2cm piece ginger, fi nely grated2 stalks lemongrass, fi nely chopped1 red onion, sliced1 bunch Chinese broccoli, coarsely

chopped1 green capsicum, sliced¼ cup hoisin sauce2 tbsp MAGGI Oyster Sauce1 tbsp soy sauce1 tbsp rice vinegar1 bunch baby bok choy, leaves separated120g bean sprouts

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 fi 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.

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Combine sauces and vinegar and add to wok with bok choy and fi sh. Stir-fry until bok choy has wilted. Add bean sprouts and noodles and toss until hot.Serve immediately.


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From Survival For the Active Family, page 52



snacks

chocolate sliceMakes 20 • Prep time 10 mins • Cooking time 15 mins +

5 mins standing time

1 cup UNCLE TOBYS VITA BRITS, crushed1 cup self-raising fl our¾ cup sugar1 cup desiccated coconut2 tbsp NESTLÉ Baking Cocoa150g margarine, melted

chocolate icing2 tbsp NESTLÉ Baking Cocoa1½ cups icing sugar1 tsp vanilla essence1 tsp margarine, softened1–2 tbsp hot water

Preheat oven to 180°C. Lightly grease and line a 20cm x 30cm baking tray. Combine UNCLE TOBYS VITA BRITS crumbs, fl our, sugar, coconut and NESTLÉ Baking Cocoa in a bowl.Add margarine and combine until all ingredients are moist.Press into prepared tray and fl atten using the back of a spoon.Bake for 10–15 minutes and allow to cool in tray for 5 minutes.To make icing, sift NESTLÉ Baking Cocoa and icing sugar. Add vanilla, margarine and enough water to form a spreadable consistency. Beat until well combined.When slice is cool pour chocolate icing over the top and leave to set.Cut into 20 pieces.

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dessert

mango & coconut pannacottaServes 4 • Prep time 5 mins • Cooking time 2 mins

375ml can CARNATION Light & Creamy Coconut Flavoured Evaporated Milk

2 tbsp sugar 2½ tsp gelatine2½ tbsp hot water 1 mango, peeled

Heat a medium non-stick frying pan over low heat. Add CARNATION Light & Creamy Coconut Flavoured Evaporated Milk and sugar and heat until sugar dissolves. Add gelatine to a heatproof bowl and cover with hot water. Stir gently until gelatine is dissolved, then add milk mixture and mix well. Puree 1 mango cheek and slice remaining mango. Stir ¼ cup of the puree into the milk mixture.Pour pannacotta mixture through a fi ne sieve into 4 individual serving dishes and set aside to cool. Cover and refrigerate until set.Once set, turn out and decorate with reserved mango puree and slices.

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snacks

yogurt malt drinkServes 2 • Prep time 2 mins

1 cup natural low-fat yogurt1 tbsp honey2 tbsp NESTLÉ Malted Milk Powder1 cup reduced-fat milk4 ice cubescinnamon, to serve

Place all ingredients except cinnamon in a blender and process until smooth.Sprinkle with cinnamon.Drink immediately.

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(tip) Use skim or full-cream milk depending on your energy needs.


pantry essentials Stocking your pantry with a variety of basics is the fi rst step to creating a kitchen where you can cook healthy, easy meals in an instant.



FOR THE ACTIVE FAMILY

The fourth cookbook in the popular Survival series from the AIS

00_Front_Covers.indd 1 25/08/2009 10:02:17 AM

Want more fantastic recipes like you’ve just seen? You can fi nd these and many more in the AIS and Nestlé Survival Cookbooks: Survival for the Fittest, Survival from the Fittest and Survival Around the World. These cookbooks are available from all major bookstores around Australia or you can order your copy today from www.nestle.com.au/nutrition/survival/order

Order your copy

Helping Australian Families Get Active and Healthy

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