tick recipe guide picnic perfect - heart foundation nz · cumin, olive oil, and lemon juice and...

TickRecipeGuide

PicnicPerfect

Tasty, nutritious and affordable Heart Foundation approved recipes

Get outdoors this summerEmbrace warm, carefree days and escape into the Kiwi outdoors. Picnic Perfect offers a collection of healthy and affordable recipes for you to enjoy with family and friends. Whether you are out boating, relaxing on the beach, or heading down to your local park, pack some of these transportable, make-ahead meals to help keep you nourished on your next adventure.

Keeping your food safe We need to take special care when preparing, cooking and storing food during the warmer months.

Here are some simple tips to keep your family safe this summer:

• Ensure hands are washed thoroughly before and after handling food. • Keep food very cold or very hot as bacteria thrive in warm

conditions, leading to foodborne illnesses.• Ensure that all food remains covered and cool until ready to cook or

eat. Chilly bins and bags work well to keep chilled food cold. Use a frozen chilly pad to keep things cool for extended periods.

• Keep food sealed in air-tight containers or covered with Glad Wrap to avoid mixing raw and cooked food.

• Throw away any perishable food that’s been left at room temperature for more than two hours.

For more information regarding food safety visit: foodsmart.govt.nz

Tick and Two Ticks All Tick and Two Ticks products used in this guide are highlighted with an asterisk (*).

TICKFoods with the Tick logo are a healthier choice compared to similar products and are on more than 900 products across 60 different food categories.

TWO TICKS Two Ticks helps you identify core foods for a healthy diet and, due to its stricter criteria, applies to a limited number of food categories.

Remember, all fresh fruit and vegetables automatically qualify for Two Ticks.

01

ContentsFINGER FOODHummus 02

Avocado and Mango Summer Rolls 05

Ricotta Veggie Pies 07

Sushi 08

Almond and Walnut Breakfast Slice 11

Overnight Bran Muffins 12

SALADSRed Bean Salsa 15

Capsicum, Potato and Asparagus Salad 16

Mexican Salad Jars 18

Asian Style Chicken and Noodle Salad 20

Regal Salmon Summer Picnic Salad 22

MEALSGranpa BB’s Bircher Muesli 24

Moroccan Meatball Feast 26

Beef Flat-Iron Steak Open Baguette Sandwich 29

Symbols in this Guide 30

Vegetarian Gluten-free Dairy-free

02

Prep time: 45 minutes Cooking time: 15 minutes

Hummus

INGREDIENTS 375g McKenzie’s

Chick Peas*2 Tbsp garlic, crushed

(approx 8 cloves) 1 tsp paprika2 Tbsp tahini

½ tsp ground cumin4 Tbsp olive oil*

4 Tbsp lemon juice ¾ - 1 cup waterPepper, to taste

6 large wholemeal pita pockets

Olive oil spray*

NUTRIENTS PER SERVE

1129kJ (270cal) 1.3g 41.4g 9.4g 148mg

Energy Saturated fat Fibre SodiumCarbohydrate

Serves: 12

METHOD 1. Prepare chickpeas as per instructions on

pack. Drain well.2. Puree chickpeas in a blender or food

processor. Add garlic, paprika, tahini, cumin, olive oil, and lemon juice and blend together.

3. Slowly add water until a smooth creamy consistency is reached. Season with pepper to taste.

4. Preheat oven to 200°C. Cut each pita pocket into 8 triangles and spray with olive oil. Place on a baking tray and cook for 7 minutes or until browned and crispy. Leave to cool before serving.

(approximately 5 cups)

Recipe thanks to

* Tick Product

Tip: Hummus makes a great snack served with freshly chopped carrot, celery and red capsicum.

NUTRIENTS PER SERVE

674kJ (161cal) 1.3g 12.3g 3.3g 340mg


Tip: To make these easier to serve, cut the refrigerated rolls in half using a wet knife.

05

METHOD 1. Mix all dipping sauce ingredients together. Refrigerate until ready to serve.2. Prepare all ingredients and place in small bowls or plates. Squeeze the

remaining lemon over the avocado to prevent it from going brown.3. Fill a large shallow dish (large enough to fit the rice paper) with warm

water. Wet a clean tea towel and wrap around a chopping board. Submerge one rice paper wrapper at a time in the water for about 20 to 30 seconds or until softened. Place the softened wrapper on the wet tea towel.

4. Arrange two wedges of avocado in a row in the middle of the rice paper alternate with strips of mango, carrot, red cabbage, salad greens and a little coriander.

5. Fold the short side of the rice paper over ingredients until covered. Fold in each side of the rice paper and roll to seal ingredients. Repeat for each roll.

6. Refrigerate until ready to serve.

Avocado and Mango Summer Rolls

INGREDIENTS Dipping sauce2 Tbsp honey

¼ cup salt-reduced soy sauce1 tsp grated ginger

1 red chilli, sliced thinly1 green chilli, sliced thinly2 cloves of garlic, crushed

Juice of ½ a lemon

Rolls10 rice paper wrappers

2 avocados, each sliced into 10 wedges

Juice of ½ a lemon1 mango, peeled and sliced

2 carrots, cut into long thin strips¼ red cabbage, sliced thinly

1 handful rocket or spinach leaves½ handful of coriander leaves

Prep time: 35 minutes Serves: 10

Recipe thanks to

Tip: Keep these pies cool in a sealed container until ready to eat.

07

NUTRIENTS PER SERVE 724kJ (173cal) 3.0g 13.0g 4.0g 164mg


METHOD 1. Preheat oven to 180°C. Grease 6 non-stick

muffin cups with Flora pro-activ.2. Heat remaining Flora pro-activ in a

non-stick frying pan. Add the kumara and cook, stirring, 2-3 minutes. Add the zucchini and cook stirring for 1-2 minutes. Stir in the garlic and cumin and cook for a further 1-2 minutes. Cool.

3. Beat the ricotta in a bowl with a hand-held mixer until smooth. Add the eggs one at a time, beating well after each addition. Stir in the cooled vegetable mixture.

4. Spoon mixture evenly into the prepared muffin cups. Place two of the halved tomatoes on each pie, skin side down. Sprinkle with parmesan cheese.

5. Bake for 25 minutes until well puffed and golden. Cool in tin for a few minutes before transferring them to a wire cooling rack. The pies will shrink while cooling.

6. To make the salsa, toss the tomatoes with basil. Serve these pies warm or cold accompanied by the salsa.


Ricotta Veggie Pies

INGREDIENTS 1 Tbsp (20g) Flora pro-activ Original*

1 cup kumara, diced1 cup zucchini, diced

2 cloves garlic, chopped2 tsp cumin

200g low-fat ricotta cheese3 eggs

6 mini-Roma tomatoes, halved lengthways

10g parmesan cheese, finely grated

Tomato Salsa8 mini-Roma tomatoes,

chopped ½ cup basil leaves,

shredded

Recipe thanks to

Serves: 6

* Tick Product

08

METHOD Rice1. Place rice in a saucepan. Add water and cover. Bring to the boil over a high

heat then reduce to a simmer. Cook for 10-12 minutes or until all the water is absorbed.

2. Tip the cooked rice into a shallow bowl to cool for 10 minutes. Mix vinegar, sesame oil and sugar together then fold into the rice. Set aside to cool.

Filling Options1. Egg and Vegetable

Whisk eggs with pepper in a bowl. Pour into a hot, non-stick frying pan. Cook until egg begins to set, then flip over to cook the other side. Remove from pan and slice into thin strips.

2. Tuna and Cucumber Mix tuna and mayonnaise together in a bowl.

Serves: 4

Sushi

INGREDIENTS 2 sheets nori

Bamboo rolling mat

Rice1 cup short grain rice,

rinsed well and drained300mL water

2 Tbsp vinegar4 tsp sesame oil

2 tsp sugar

Filling Options (makes 2 rolls)

1. Egg and Vegetable2 eggs

Pinch of pepper ½ carrot, sliced into thin strips

2 lettuce leaves, sliced into thin strips

2. Tuna and Cucumber¼ x 185g can Pams Tuna Chunks

in Spring Water**, drained1 tsp mayonnaise

¼ small cucumber, cut into strips

Prep time:15 minutes Cooking time: 25 minutes + cooling time (2 rolls)

* Tick Product ** Two Ticks Product

TUNA NUTRIENTS PER SERVE 1045kJ (250cal)

1115kJ (267cal)

0.9g 44.4g 1.2g 59mg

Energy

Energy

Saturated fat Fibre SodiumCarbohydrate

EGG NUTRIENTS PER SERVE 1.3g 44.8g 1.5g 52mg

Saturated fat Fibre SodiumCarbohydrate

Recipe thanks to

Sushi Roll1. Lay out your bamboo rolling mat. Place a sheet of nori on the mat, shiny

side down. Spread the rice over the nori leaving about a centimetre clear of the edge furthest from you.

2. Place your preferred filling option along the bottom edge. Roll up, pressing firmly. When you reach the top 1 cm of nori, dampen with water and continue rolling.

3. Place the finished roll on a cutting board and cut each roll in 8 parts using a sharp knife, dipped in water.

Tip: Experiment with different fillings inside your sushi.



Tip: This slice will last up to five days in the fridge in a sealed container or slices can be frozen for up to three months.

11

METHOD 1. Pre-heat oven to 180°C. Place the

almonds and walnuts into a food processor and blitz to a fine crumb.

2. Add the banana, dates, yoghurt, eggs, vanilla, cinnamon and nutmeg. Process until the dates are broken up. Add the desiccated coconut, oats and linseeds and process to combine.

3. Pour batter into a slice tin lined with baking paper. Use the back of a spoon or a spatula to smooth out the top. Sprinkle with almond slivers.

4. Bake for 35 – 45 minutes until golden and the centre is slightly firm to touch. Leave to cool entirely before slicing.

Prep time: 15 minutes + soaking time Cooking time: 45 minutes Serves: 25

INGREDIENTS 1 cup Mother Earth Natural

Almonds**1 cup Mother Earth Natural

Walnuts**1 ripe banana, mashed

¾ cup dates, soaked in hot water for 30 minutes &

drained¼ cup low-fat yoghurt*

3 eggs1 tsp vanilla extract

1 tsp cinnamon½ tsp nutmeg

½ cup fine desiccated coconut

1 cup rolled oats*2 Tbsp linseedsAlmond slivers

Almond and Walnut Breakfast Slice

Recipe thanks to Kelly Gibney


12

METHOD 1. Sift the flour, baking soda, cinnamon

and sugar. Stir in the bran and the chopped dates.

2. Make a well in the centre of the mixture and add the oil, yoghurt, honey, and egg. Mix until combined. Cover and refrigerate overnight.

3. Preheat oven to 180°C. Drop tablespoons of mixture into large muffin cases. Bake in the oven for 20 minutes, or until cooked when tested with a skewer.

Prep time: 10 minutes + overnight time Cooking time: 20 minutes Serves: 15

Overnight Bran Muffins



INGREDIENTS 1¼ cup (185g) plain flour

1 tsp baking soda1 tsp cinnamon

½ cup (110g) sugar1¾ cup natural bran¾ cup (125g) dates,

chopped100mL canola oil*

1½ cup (350g) Yoplait Yoplus Yoghurt*

2 Tbsp honey 1 egg, lightly beaten

Recipe thanks to

* Tick Product

Tip: The mixture for these muffins can be made a day in advance so you can bake a fresh batch quickly when needed.

Tip: Red kidney beans are cheap and easy to prepare. They are part of the legumes food group which are low in fat, high in fibre, high in protein and have a low GI.

15

METHOD 1. Mix all ingredients together in a large

bowl.2. Cover and refrigerate for 20 minutes

or until ready to serve.

Prep time: 15 minutes Chilling time: 20 minutes Serves: 8

Red Bean Salsa

NUTRIENTS PER SERVE

751kJ (180cal) 0.9g 29.9g 6.9g 164mg


INGREDIENTS 1 can Wattie’s Red Kidney

Beans in Springwater*, drained

1 mango, diced1 avocado, diced

2 tomatoes, diced½ cup fresh coriander (or

other herbs), chopped3 tsp lemon or lime juice

¼ cup red onion, chopped 1 fresh or frozen chilli,

seeded and sliced (optional)

1 can whole kernel corn*, drained (or fresh corn)

2 cloves of garlic, crushed

Recipe thanks to

* Tick Product

16

METHOD 1. Place potatoes in a saucepan and add

enough cold water to just cover. Place a lid on the saucepan and bring to the boil as quickly as possible, reduce heat and simmer gently.

2. Cook until tender (15-20 minutes). Add extra boiling water if necessary. Drain and set aside.

3. Place asparagus in rapidly boiling water for 2-3 minutes. Remove and cool in iced water or under cold running water. Drain well and set aside.

4. To make dressing blend oil, vinegar and sugar together.

5. Place potatoes, asparagus, capsicum and mixed herbs in a salad bowl. Pour dressing over potato mixture and toss to combine.

Serves: 4

Capsicum, Potato and Asparagus Salad

INGREDIENTS 600g boiling or new

potatoes, washed1 bunch asparagus, sliced1 red capsicum, deseeded

and sliced1 cup mixed herbs (basil,

coriander or parsley), chopped

Freshly ground black pepper, to taste

Dressing2 Tbsp canola oil*

2 Tbsp white vinegar1 Tbsp sugar




Recipe thanks to

* Tick Product

Tip: Always simmer vegetables as vigorous boiling will cause some vegetables to break up.

18

NUTRIENTS PER SERVE

1893kJ (452cal) 3.6g 47.1g 13.0g 274mg


Serves: 4

Mexican Salad Jars

INGREDIENTS 1 tsp olive oil*

1 red onion, chopped250g Quality Mark lean beef mince**

1 tsp ground cumin1 tsp ground coriander1 tsp smoked paprika

¼ tsp oregano¼ -1 tsp cayenne pepper

¾ cup Dolmio Spicy Peppers Pasta Sauce*1/3 cup water

Guacamole2 avocados, peeled and diced

¼ cup fresh coriander, chopped½ green capsicum, finely diced

2 Tbsp lime juiceFreshly cracked pepper

Salad1 large cob of corn, outer husk

removed1 can Wattie’s Black Beans in

Springwater*, drained2 tomatoes, chopped

2 cups red cabbage, sliced thinlyFresh coriander leaves, to garnish


Recipe thanks to Amy Judd, Tick Team


METHOD 1. Heat the olive oil in a non-stick pan over a medium heat. Add ½ of the

chopped onion and cook until slightly soft. Add the mince, breaking up any clumps with a wooden spoon and cook for 5 minutes or until browned.

2. Add the cumin, ground coriander, paprika, oregano and cayenne pepper, cooking for another 5 minutes until fragrant. Add the pasta sauce and water and reduce the heat to low. Simmer for 15 minutes until the sauce has reduced. Remove from the heat and allow to cool.

3. For the guacamole, place the diced avocado in a bowl and mash roughly with a fork. Mix through the coriander, capsicum and lime juice, then season to taste with pepper.

4. Heat a chargrill pan or BBQ to medium heat and cook the corn for 10 minutes until tender. Transfer the corn to a board and when cool enough to handle, remove the kernels with a sharp knife.

5. Divide the mince mixture between 4 jars or bowls. Top the mince mixture with black beans and then continue layering with the chopped tomatoes, cabbage, second half of the red onion, chargrilled corn, and top with guacamole. Garnish with coriander leaves.

Tip: These salad jars are easy to transport. Simply layer your ingredients and securely fasten the lid.

20



METHOD 1. Pour boiling water over the vermicelli

noodles and stand for 2-3 minutes or until the noodles are soft. Drain. Rinse thoroughly with cold water. Drain well. Cut vermicelli into shorter lengths. Place in a large bowl.

2. Add chicken, carrots, spring onions, snow peas, and herbs. Toss through Eta Lite & Free Chilli & Lime Dressing, transfer to a serving platter.

3. Garnish with peanuts if desired.


Serves: 4

Asian Style Chicken and Noodle Salad

INGREDIENTS 125g vermicelli noodles2 cups skinless chicken

breast*, cooked and shredded

1 carrot, cut into thin julienne pieces

3 spring onions, cut on the diagonal

100g snow peas, blanchedHandful fresh coriander

leaves, choppedHandful fresh mint leaves,

chopped½ cup Eta Lite & Free Chilli

& Lime Dressing*Chopped peanuts, roasted

to garnish

Recipe thanks to

* Tick Product

Tip: To blanch snow peas, trim and plunge into boiling water for 30 seconds. Drain and cool quickly in iced water.

22

NUTRIENTS PER SERVE

2239kJ (535cal) 4.6g 49.7g 10.9g 158mg


Prep time: 20 minutes Cooking time: 20 minutes Serves: 6

INGREDIENTS 1 cup puy (French green) lentils

1 red onion, sliced very thinly ¾ cup hulled millet

2 cups baby kale leaves4 radishes, grated

4 ready-to-eat vacuum-packed beetroot

200g cherry tomatoes, chopped1 Tbsp extra virgin olive oil*

1 cup fresh herbs (mint, parsley, dill)Canola oil spray*

2 x 275g packets Regal Salmon Fresh Cuts Stir Fry**

Green goddess dressing½ cup fresh parsley leaves,

roughly chopped20 fresh basil leaves

½ cup fresh dill or fennel, coarsely chopped

3 spring onions, coarsely chopped Juice of 1 lemon

3 Tbsp low-fat plain yoghurt*Freshly ground black pepper

Regal Salmon Summer Picnic Salad

Recipe thanks to


METHOD 1. Bring a pot of water to the boil. Add the lentils and half of the red onion,

cook for 10-12 minutes until tender. Drain and set aside to cool.2. Heat a non-sick frying pan to medium heat. Toast the millet in the dry frying

pan, until it starts to pop, stirring continuously. Add 1 ½ cups water and allow to steam and boil, before lowering the heat. Cook for 3-4 minutes until the water has been absorbed. Use a fork to separate the grains. Set aside to cool while the dressing is made.

3. For the dressing, place the herbs and spring onions in a blender or food processor. Process until very finely minced. Spoon puree into a bowl or jar and stir in the lemon juice and yoghurt. Season to taste with freshly ground pepper. Cover tightly and chill in the fridge until ready to use.

4. In a serving bowl or transportable container mix together the kale leaves, millet, lentils, second half of red onion, radish, beetroot and cherry tomatoes. Toss lightly with salad tongs and season to taste with extra virgin olive oil and freshly ground black pepper.

5. Heat a frying pan and spray with a little oil. Cook the Regal Salmon Stir Fry pieces a few at a time, for 1-2 minutes. Turn them over in the pan to brown all sides. Leave to rest for 3 minutes on absorbent kitchen paper.

6. Place the salmon pieces on top of the tossed salad. Garnish with plenty of fresh herbs and finish with a squeeze of lemon juice. Cover or wrap, and leave to chill with the dressing before serving.

Tip: For perfectly cooked salmon, remove from the fridge and bring to room temperature before cooking.

24

METHOD 1. Mix together Granpa BB’s Lite Muesli and

milk in a bowl or jar.2. Cover and place in the fridge overnight (or

for at least 2 hours).3. When ready to serve, grate over the apple

and mix through the yoghurt.4. Divide into two bowls or containers and

serve with sliced kiwifruit and blueberries.

Prep time: 5 minutes Cooking time: 2 hours (or overnight) Serves: 2

INGREDIENTS 1 cup Granpa BB’s

Lite Muesli**1 cup reduced-fat milk**½ Granny Smith apple

6 Tbsp low-fat yoghurt*1 kiwifruit

½ cup blueberries

NUTRIENTS PER SERVE

1503kJ (359cal) 1.6g 51.2g 9.7g 118mg


Granpa BB’s Bircher Muesli

Recipe thanks to


Tip: It is best to make this the night before, so the muesli can fully soak overnight. This is an ideal breakfast to eat while watching a sunrise this summer.

26

METHOD 1. Place all the meatball ingredients in a large bowl with some cracked pepper.

Using clean hands, mix until well combined. Roll into walnut-sized balls.2. Heat a little oil in a large frying pan over a medium-high heat. Add half the

meatballs, cook for a couple of minutes then turn gently using tongs, being careful not to break them up. Cook for another 7-10 minutes, turning to brown all over until cooked through. Transfer to a warmed plate, cover with foil and repeat with the remaining meatballs.

3. For the yoghurt sauce, combine all ingredients in a small bowl and mix to combine.4. To serve, spread some hummus on a pre-warmed pita pocket. Fill with

meatballs and salad.

Prep time: 15 minutes Cooking time: 10 minutes Serves: 6

Moroccan Meatball Feast

INGREDIENTS 450g Quality Mark lean lamb mince**

1 onion, finely chopped2 cloves garlic, crushed

2 tsp whole cumin seeds2 tsp ground coriander

½ tsp ground ginger¼ tsp ground cloves

¼ tsp cinnamon1/3 cup couscous soaked in 1/3 cup

boiled water2 Tbsp tomato paste1 egg, lightly beaten

½ cup parsley, finely chopped1 Tbsp canola oil*

Recipe thanks to

Yoghurt sauce¾ cup plain low-fat yoghurt*

½ cup Tick-approved mayonnaise*Zest of 1 lemon

1 clove garlic, crushed½ cup fresh coriander, finely

chopped

To serve6 tsp hummus*

6 mini pita bread pocketsFresh salad (e.g. tomatoes,

lettuce, red onion)




Tip: Lamb mince is a great, affordable way to serve up a lamb dish for the whole family and it’s packed with iron, zinc, protein and vitamin B12.

Tip: Assemble these baguettes before you go, wrapping tightly in tinfoil to hold everything together. Alternatively, cook the steak on the BBQ and put them together just before you eat.

29



METHOD 1. Preheat oven to 180°C. Rub the steaks

with olive oil. Season with pepper.2. Heat a frying pan or barbecue and cook

the steaks for 3 minutes each side. Transfer to a plate, cover and rest for 5 minutes. Slice each steak thinly.

3. Cut the carrot, zucchini and radishes into thin julienne slices. Toss with extra virgin olive oil and balsamic vinegar.

4. Place sliced baguette on an oven tray and toast lightly for 4-5 minutes. Mix together the yoghurt, basil and lemon in a bowl.

5. To assemble, place 2-3 lettuce leaves on each baguette. Top with julienned vegetables and beef slices. Drizzle with yoghurt mixture and top with tomato halves. Season with freshly ground black pepper and chopped parsley.


Serves: 2

Beef Flat-Iron Steak Open Baguette Sandwich

INGREDIENTS 1 pack Silver Fern Farms Beef Flat-Iron Steaks**

1 Tbsp extra virgin olive oil*1 small carrot

1 small zucchini2 radishes

1 Tbsp extra virgin olive oil*1 tsp balsamic vinegar

1 medium sized wholemeal baguette, cut in half

lengthwise ½ cup plain low-fat yoghurt*3 Tbsp basil, finely chopped

Zest and juice of 1 lemon 6 cos lettuce leaves

6 cherry tomatoes, sliced in half

2 Tbsp parsley, finely chopped

Recipe thanks to


30

Symbols in this GuideCOST PER SERVE To help plan your food budget, we have included a ‘$’ symbol to indicate whether the cost per serve of a recipe is low, medium or high. These values are based on the results of the Food Cost Survey conducted by the University of Otago (2014).

Cost per serve is less than $3.00

Cost per serve is between $3.00 and $4.90

Cost per serve is more than $4.90

Cost per serve at time of publication

DIETARY REQUIREMENTSWe’ve now made it easier to identify recipes that are free of gluten and dairy, but always check the labels of the specific ingredients you’re using. We’ve also included a range of meat-free recipes, so keep an eye out for the vegetarian symbol throughout this guide.

Vegetarian Gluten-free Dairy-free

STANDARD MEASURES

Basic cup set comprises: Basic spoon set comprises:Cups Millilitres (mL) Spoons Millilitres (mL)

1/4 cup 60mL 1/2 teaspoon (tsp) 2.5mL

1/3 cup 80mL 1 teaspoon (tsp) 5mL

1/2 cup 125mL 1/2 tablespoon (Tbsp) 7.5mL

1 cup 250mL 1 tablespoon (Tbsp) 15mL

31

A special thank you…

Want more fresh ideas?For more fresh, tasty and affordable recipes that you and your whole family can enjoy, be sure to join our Tick Club www.heartfoundation.org.nz/tickclub

Follow us for more inspiration in the kitchen

facebook.com/HeartNZ @HeartNZ

To our Tick Partners for their recipes – Bianca from McKenzie’s, the team at The 5 + A Day Charitable Trust, Kelly Gibney on behalf of Prolife, Courtney from Lion Dairy, Pip from vegetables.co.nz, the Food in a Minute team at Wattie’s, Sahra from New Zealand King Salmon, Frank from Granpa BB’s, Louise from Unilever, Fiona from Beef + Lamb New Zealand, and Nikki from Silver Fern Farms.

Also, to the Heart Foundation Pacific Heartbeat team, Fuelled4life team, and Amy Judd from the Tick team for their simple, tasty and easy to prepare recipes.

Hearts that keep on tickingFor the past 21 years the Heart Foundation Tick has been a trusted symbol providing Kiwi shoppers with a quick and easy way to identify healthier food choices.

The Heart Foundation is the charity that works to stop New Zealanders dying prematurely from heart disease. We are committed to helping people with heart disease live full and productive lives through better support, care, research, and prevention.

To donate:

Visit heartfoundation.org.nz/donate

Phone 0800 830 100

If you would like to assist us, please consider donating

Tick Recipe Guide, Summer 2015

ISBN 978–1 –927263-47 -1 (Print) ISBN 978–1 –927263-48 -8 (PDF)

Photography by Charl Louw

tick recipe guide picnic perfect - heart foundation nz · cumin, olive oil, and lemon juice and...

Documents