A project by IHSHY program (2011)

Transcription

1 A project by IHSHY program (2011)

2 How to use this book In this book you will find lots of recipes and information about food and cooking. All the recipes are listed in the table of contents page. In the table of contents page each recipe has a rating beside it saying how easy it is to cook from easy, moderate and complex. It will also say how many serves and if it is under $5, $10 or $15 to make at a time. Some recipes can have up to 4 or 6 serves so you will have leftovers that you can freeze or keep in the fridge for another day. This will help you save money and cook less often when you are busy. At the end of the cook book there are shopping lists and healthy nutritional information. There is a section to help you understand what different cooking words and terms mean, and what the different utensils or bits of equipment are. Helpful tips: Make sure you have all the equipment needed to cook and prepare the food or a suitable replacement Write a list of what ingredients you need then check your pantry and fridge - you might already have something which will save buying it again For the ingredients you don t have, try and purchase them on special at the supermarket, butcher or bakery Always carefully read the recipe twice before you begin cooking Prepare the ingredients listed in the recipe before you start cooking Follow the numbered steps in the recipe carefully Look at the pictures down the side of the recipe which will help you Do the dishes if you are waiting for something to cook- saves time and you wont be stuck with a big pile Put on some music, have fun cooking and enjoy!! 2

3 Table of contents Recipe Serves Page Difficulty Cost (Under) Breakfast Super cereal 1 5 Easy $5 Porridge 1 6 Easy $5 Omelette Easy $10 Pancakes 4 8 Moderate $5 Fruit smoothie Easy $5 Lunch Sandwich wrap 1 10 Easy $10 Ham & cheese toasties Easy $5 Pumpkin soup 4 12 Moderate $10 Hot potato salad 2 13 Moderate $10 Cajun potato wedges 4 14 Moderate $10 Pizza Easy $10 Dinner Lasagne Moderate $15 Chicken schnitzel & vegetables 2 17 Moderate $15 Skewers/kebabs Easy $15 Sausage Casserole Moderate $15 Steak, chips & salad 2 20 Moderate $15 Pasta/spaghetti Easy $15 Bolognaise sauce 4 22 Moderate $15 Vegetable pasta sauce 4 23 Easy $15 Chicken Pasta 2 24 Moderate $15 Spaghetti casserole 4 25 Moderate $15 Mixed bean casserole Easy $15 Beef noodles 4 27 Easy $15 Meat loaf & gravy Moderate $15 Macaroni & mince Moderate $15 Rissoles Moderate $15 Mince meat pie 4 31 Complex $15 3

4 Recipe Page Difficulty Cost (Under) Easy egg & bacon pie 4 32 Easy $10 Tandoori chicken wings 4 33 Easy $20 Crispy roast vegies Easy $10 Sweets/Dessert Fruit Loaf 4 35 Easy $10 Fruit salad Easy $5 ANZAC biscuits 4 37 Complex $15 Jelly Easy $5 Impossible pie Moderate $15 Banana Muffins 6 40 Complex $10 Microwave cooking Microwave rice Moderate $5 Microwave jacket potatoes 2 43 Moderate $10 Microwave eggs on toast 2 44 Moderate $5 Microwave Chinese beef & vegetables 4 45 Moderate $15 Microwave vegetables 46 Easy $10 Other information Cooking for babies 47 Cooking terms 48 Cooking utensils Nutritional advice Allergies & diets 53 Food safety and hints Foods for hard times & emergencies 56 Shopping hints 57 Shopping lists Helpful websites and information 60 4

5 Super Cereal (serves 1) Need bowl, tablespoon, spoon for eating 4-6 tablespoons fruit salad (canned or fresh) 4-6 tablespoons muesli 2-3 tablespoons low fat yoghurt ½ - 2 cups low fat milk 1) Add fruit salad and muesli to bowl 2) Top with yoghurt 3) Add your desired amount of milk 4) Drizzled honey on top if you wish *You can also add sliced banana, strawberries, kiwi fruit, apple, strawberries, blueberries, raspberries and any other fruits you like 5

6 Porridge (serves 1) Need medium saucepan, wooden spoon, bowl, measuring cup, gas or electric stove or microwave 1 cup quick oats 2 cups low fat milk/water or both 1) Mix milk & oats in saucepan with a wooden soon 2) Cook on low/medium heat, stirring occasionally for 5 minutes or until the mixture comes to the boil (you can also cook in microwave covered on high for 2 3 mins) 3) Serve *You can add more milk to eat, sprinkle lightly with sugar and also top with sliced strawberry, banana & drizzle with honey for more taste 6

7 Omelette (serves 2-3) Need frying pan, knife & chopping board, tablespoon, whisk/fork, gas or electric stove, grater, egg flipper 2-3 large eggs 1 medium tomato chopped 1 small zucchini grated 1 medium carrot grated 1 medium onion finely chopped Handful spinach leaves finely chopped Handful grated low fat cheese 1 2 tablespoons low fat milk Olive oil 1) In a large bowl whisk all ingredients together until frothy 2) Heat frying pan on medium then add 1 2 tablespoons olive oil 3) Carefully pour the omelette mixture into heated fry pan 4) Cook on medium/high for 1-3 minutes until omelette is coming off from the sides of the pan 5) Check the bottom of omelette with a spoon or egg flipper to see if it s golden brown 6) When omelette is golden brown on the bottom, gently turn over and cook for 1-2 minutes more 7) Serve *Sprinkle with chopped parsley and sweet chilli sauce for extra taste and presentation. You can also add chopped spring onion, chopped ham or cooked chicken to your omelette mixture. 7

8 Pancakes (serves 4) Need frying pan, egg flip/spatula, 2 mixing bowls, whisk or fork, measuring spoons, measuring cup, plate, gas or electric stove 2 cups self-raising flour ½ teaspoon bicarbonate soda 1 tablespoon sugar 1 cup low fat milk 2 eggs Olive oil 1) Mix flour, bicarb soda & sugar in a bowl 2) In a separate bowl whisk eggs & milk together 3) Slowly add egg mixture to flour mixture while stirring and combine until it becomes a batter without lumps 4) Heat frying pan on medium with 1 tablespoon of oil 5) Spoon a small amount of batter into a pan until you have a pancake sized amount 6) Carefully turn pancakes when bubbles appear on top 7) Lightly brown the other side 8) Remove from pan and place on a plate 9) Continue cooking more pancakes. Add a small amount more oil to the pan if pancakes begin to stick *You can top pancakes with margarine, honey, frozen yoghurt and fruit salad 8

9 Fruit Smoothie (serves 1-2) Need blender or mixing wand, large glass, knife and chopping board, tablespoon, teaspoon 3 strawberries and/or 1 large banana 2 cups low fat milk 3 tablespoons low fat vanilla yoghurt 2 teaspoons honey 1) Peel and slice banana or strawberries into pieces 2) Add fruit pieces along with the milk, yoghurt and honey to a blender or mixer cup 3) Blend for ½ to 1 minute or until smooth 4) Pour into a glass and serve *You can use different fruits instead of banana and strawberries such as tinned fruit salad 9

10 Sandwich Wrap (serves 1) Need knife & chopping board, grater, butter knife, cling wrap (optional) ½ tomato sliced Handful mixed lettuce leaves Small handful shaved ham or finely chopped cooked chicken Grated low fat cheese ½ medium carrot grated 2 sandwich wraps or 4 pieces wholemeal sandwich bread 1) Lay wrap flat on a plate 2) Add a small amount of each ingredient to the wrap like the above picture 3) Fold in about 5cm of one end of the wrap 4) On one of the sides of the folded area roll to make a wrap like the picture below 5) To hold the wraps together you can roll them in cling wrap 6) Repeat steps to make more *You can also add low fat mayonnaise or sweet chilli sauce to the ingredients for added taste 10

11 Ham and cheese toasties (serves 1-2) Need frying pan or sandwich toaster, tongs or egg flipper, butter knife 4 pieces of wholemeal bread 2 slices of deli ham 2 slices low fat cheese Margarine 1) Lightly spread margarine on the outside of each piece of bread 2) On the inside of two pieces of bread place one slice of cheese and one slice of ham 3) Top with the other piece of bread to make a sandwich, margarine sides on the outside 4) Cook in sandwich maker or frying pan to your liking or until cheese is melted. Serve *You can also add tomato slices, chopped onion, pineapple slices and tomato sauce for extra flavour 11

12 Pumpkin Soup (serves 4) Need knife and chopping board, large saucepan, wooden spoon, measuring cup, blender/wand or potato masher, fork, gas or electric stove, kettle ½ medium pumpkin, chopped with skin and seeds removed ½ sweet potato, peeled and chopped 1 onion, chopped 4 chicken stock cubes Pepper to taste 4 cups boiling water 1) Lightly spray large saucepan with cooking spray, add onion. 2) Brown onion on medium heat stirring often. Remove from heat 3) Add to saucepan 4 cups of boiling water and stock. Stir until dissolved 4) Return saucepan to heat 5) Add potato and pumpkin and stir 6) Bring to the boil, then reduce to simmer and cook until pumpkin and potato are soft when you stick a fork in them 7) Blend soup in a blender, with a wand or potato masher until smooth. Serve *You can top with some parmesan cheese and eat with a piece of bread 12

13 Hot potato salad (serves 2) Need frying pan, knife & chopping board, large bowl, large saucepan, gas or electric stove 3 rashers lean bacon 2 tablespoons olive oil 3 medium potatoes, washed and chopped into 3cm cubes 1 red onion finely chopped 2 handfuls mixed lettuce leaves 2 tablespoons salad dressing Water 1) Half fill saucepan with water, add prepared potatoes, bring to boil and cook for 10 minutes or until soft. Set aside 2) Heat oil in frying pan and cook bacon rashers on medium for 5 minutes turning regularly 3) Remove and cool bacon on a plate 4) Drain potatoes and put in large bowl 5) Chop bacon into 2cm pieces 6) Add bacon, onion, lettuce leaves and salad dressing to potatoes 7) Carefully mix salad with your hands until dressing covers all ingredients evenly. Serve *Refrigerate leftovers in an air tight container. You can use potato salad as a side dish to other foods such as a steak or schnitzel 13

14 Cajun Potato Wedges (serves 4) Need knife and chopping board, microwave safe dish, plastic bag, microwave, gas or electric oven, baking tray, teaspoon, oven mitts 500g - 1 kg of Potatoes 5 teaspoons Cajun seasoning (available in spice section of supermarket) Mixed herbs Cooking oil spray 1) Preheat oven to 200 C 2) Wash potatoes well and leave skin on 3) Cut each potato into wedges like in the picture above 4) Place potatoes in a microwave safe dish and partially cook them with a little water in microwave for minutes 5) Drain potatoes well and allow them to cool slightly 6) Place wedges in a plastic bag and add seasoning and herbs. 7) Tie a knot in the end of the bag. Shake well until wedges are coated all over with spices 8) Coat baking tray with cooking oil spray, remove wedges from bag and spread over the tray. 9) Spray wedges lightly with cooking oil 10) Bake in oven for minutes or until golden brown 11) Carefully remove with oven mitts and place in a bowl using tongs. Serve *Add sweet chilli or tomato sauce for more taste. You can also have wedges with other meals 14

15 Pizza (serves 4) Need gas or electric oven, knife and chopping board, grater, baking tray, mug or cup, oven mitts 1 thick pizza base Non stick cooking spray 1 tablespoon tomato paste 1 tablespoon tomato sauce Toppings (you can top pizza with all or some of the following) Finely sliced ham Sliced olives Chopped bacon pieces Sliced mushrooms Chopped cooked chicken Spinach leaves ½ medium onion finely chopped Sliced tomato ½ green capsicum finely chopped Salami 4 tablespoons grated low fat mozzarella 1) Preheat oven to 200º C 2) Mix tomato paste and tomato sauce in cup 3) Lightly spray baking tray 4) Place pizza base on tray and cover with sauce 5) Cover base with all toppings leaving a little bit of cheese for top 6) Spread remaining cheese on top 7) Bake in oven on 200º C for minutes until golden brown 8) Allow to cool slightly and cut into slices 9) Serve *You can top with barbecue sauce and serve with salad. Wrap leftovers in cling wrap and refrigerate or freeze 15

16 Lasagne (serves 4-6) Need frying pan, medium saucepan, large deep casserole dish or foil lasagne dish, wooden spoon, knife and chopping board, can opener, grater, gas or electric stove and oven, oven mitts, 1 packet Lasagne sheets To make meat sauce: 1 tablespoon oil 500g mince steak 1 chopped onion 1 carrot diced 1 stick celery diced 1 teaspoon mixed herbs 1 bottle tomato sauce 1 tin chopped tomatoes 1 teaspoon beef stock powder 1) Heat the oil in frying pan on medium and brown onion, carrot and celery 2) Add meat and brown stirring often 3) Add other ingredients and stir through meat and vegetable mix 4) Simmer for 20 minutes To make cheese sauce: 1 tablespoon margarine 1 tablespoon plain flour 1 cup low fat milk ½ cup parmesan cheese 1) Melt margarine in saucepan on low/medium then stir in flour 2) Gradually add milk while stirring and continue stirring until sauce thickens 3) Add cheese and stir then remove from heat To make lasagne: 1) Preheat oven to 180 C 2) Layer the lasagne by making 1 layer of meat sauce, 1 layer of cheese sauce and 1 layer of lasagne sheets in lasagna dish Repeat step up to 4 times 3) Top with grated mozzarella or cheddar cheese (optional) 4) Bake in oven on 180 C for 30 minutes *Serve with a salad. You can use kidney beans and less meat to lower costs 16

17 Chicken schnitzel and vegetables (serves 2) Need medium saucepan, strainer, tongs, frying pan or grill, gas or electric stove, tablespoon 1 cup of packet mixed frozen vegetables 2 chicken schnitzels 2 small potatoes chopped in half Water Olive oil 1) Half fill saucepan with water, add potatoes and bring to the boil 2) After potatoes have been boiling for 5 minutes add frozen vegetables 3) Meanwhile, heat a tablespoon of oil in frying pan on medium 4) Begin cooking schnitzels on medium/high turning every 2 min 5) Cook vegetables for another 5 10 minutes until you can easily stick a fork in them. 6) Continue cooking schnitzel during this time turning often 7) To test if schnitzel is cooked carefully slice one in half and make sure all meat is white instead of pink 8) Strain vegies and serve with schnitzel on a plate *Serve with tomato sauce or instant gravy. You can add grated cheese and also serve with cooked frozen chips 17

18 Skewers/kebabs (serves 2 4) Need knife & chopping board, wooden or metal bbq skewers, gas or electric grill or frying pan, cup, pastry brush (you can use your fingers) 500g boneless pork, chicken breast or chuck steak 8 small whole button mushrooms 1 green pepper, cut into 3cm square shaped pieces 1/3 cup barbecue sauce or barbecue marinade 1 punnet cherry tomatoes Handful pineapple pieces (canned or fresh) Olive oil 1) Cut meat into 3cm cubes 2) Thread all ingredients except barbecue sauce on skewers 3) Turn grill on medium heat or heat 1 tablespoon oil in frying pan 4) Begin cooking kebabs on medium heat and brush with sauce 5) Cook for minutes until meat is thoroughly cooked, turning often and brushing with sauce. Serve *You can choose to have different ingredients on the kebabs such as onion. Serve with rice or salad if you wish 18

19 Sausage Casserole (serves 2 4) Need frying pan, large saucepan, knife & chopping board, gas or electric stove, tongs, tablespoon, teaspoon 6-8 sausages (lean pork, chicken, lamb or kangaroo) 2 tablespoons oil 1 onion, chopped 1 carrot, chopped 1 teaspoon fresh minced garlic 1 tin chopped tomatoes 1 tin baked beans 1) Heat frying pan with 1 tablespoon oil. Brown sausages on high for 4-5 minutes then chop sausages in half and set aside 2) Heat 1 tablespoon oil in saucepan on medium heat. Add onions and garlic. Brown for a few minutes stirring often 3) Add chopped carrot, tomatoes, sausages and baked beans to saucepan. Stir 4) Bring casserole to the boil while stirring 5) Turn down heat, and keep mixture on simmer stirring often for about 30 minutes or until carrots are cooked. Serve *Serve with mashed potato or rice or just on toast. Freeze leftovers in an air tight container to be re-heated in a microwave later 19

20 Steak, oven baked chips and salad (serves 2) Need frying pan or grill, gas or electric oven, baking tray or dish, knife and chopping board, tongs, bowl, plates, oven mitts 2 steaks of your choice: chuck, sirloin, blade 2 large potatoes peeled and washed ½ sweet potato peeled and washed (optional) Olive oil 1 tomato Handful mixed lettuce leaves 4 teaspoons mixed herbs Baking paper 1) Preheat oven to 180º C 2) Peel potatoes and sweet potato and cut into chip sized pieces 3) Place a sheet of baking paper on baking tray, spread chips across tray 4) Drizzle with olive oil and sprinkle with mixed herbs 5) Bake in oven on 180º C for mins or until crispy 6) Place lettuce leaves on plate. Chop tomato into 2cm pieces and add to lettuce leaves 7) Heat oil in pan or turn on grill to high. Cook steak to your liking for 5-10 minutes turning occasionally. Set aside 8) Carefully remove chips from oven with oven mitt and add to plate with salad 9) Drain steak and add to plate 10) Sprinkle steak and chips with pepper and serve with tomato sauce or instant gravy if you wish. Serve 20

21 Pasta and spaghetti (2 4) Need large saucepan, strainer, wooden spoon, gas or electric stove, kettle (optional) Half a packet of pasta or spaghetti (Or a whole packet if you want leftovers) Olive oil 1) Fill kettle with water and boil (optional) 2) Half fill saucepan with boiled water from kettle or cold from tap 3) Heat on stove on high with lid until boiling. Remove lid 4) Add pasta or spaghetti to boiling water (Stand spaghetti up in saucepan and let go. It will slowly soften, carefully push it down with a spoon to be covered in water) 5) Cook for time shown on packet or until soft when you bite it (Add a teaspoon of oil and stir every few minutes to prevent pasta sticking to saucepan) 6) Drain water from pasta in a strainer 7) Serve however you would like with or without a sauce *You can have plain pasta with grated cheese, bolognaise sauce or in lots of other dishes. Keep leftovers in an airtight container in the fridge 21

22 Bolognese Sauce (serves 4) Need large saucepan, knife and chopping board, wooden spoon, gas or electric stove, can opener 500 grams beef mince 1 large onion 1 small tin of tomato paste 1 large tin of chopped tomatoes Dried mixed herbs 1 teaspoon fresh minced garlic 1) Finely chop onion into small pieces 2) Heat oil in saucepan on medium. Brown mince, onion and garlic stirring often 3) Add tomatoes, tomato paste and 1 teaspoon of herbs to saucepan and stir 5) Fill the empty chopped tomato tin full of water and add to sauce mixture 6) Cook on low/medium heat for about 30 minutes stirring every few minutes *You can have the sauce on pasta or on toast. Freeze leftovers in an air tight container to be re-heated another day 22

23 Vegetable Pasta Sauce (serves 4) Need medium saucepan and lid, grater, measuring spoons, knife and chopping board, gas or electric stove, wooden spoon 2 tablespoons olive oil 1 onion chopped 1 teaspoon fresh minced garlic 4 bacon rashes diced 1 carrot grated 2 zucchinis grated 1 bottle pasta sauce 1 tablespoon light cream or plain yoghurt 1) Heat oil in saucepan over medium heat 2) Add onion, garlic & bacon and brown for 3 minutes stirring often 3) Turn heat to low, add grated carrot and zucchini and stir 4) Add more oil to saucepan if the mixture begins to stick 5) Place lid on saucepan and slowly cook for 15 minutes stirring occasionally 6) Add pasta sauce and cream and stir through 7) Cook on low for a further 15 minutes stirring occasionally *This sauce can be added to any cooked pasta. Leave out bacon if vegetarian dish required 23

24 Chicken Pasta (serves 2) Need knife and chopping board, large saucepan, frying pan, wooden spoon, measuring cup, mixing bowl, gas or electric stove 1 chicken breast fillet 1 packet Continental Creamy bacon Carbonara pasta and sauce 100g shaved ham (cut into 2cm slices) 1 cup milk 1 1/3 cup water Olive oil ½ onion chopped ½ cup packet mixed frozen vegetables 1) Cook pasta and sauce as per directions on packet. Set aside 2) Slice chicken into strips about 3cm long and 1cm wide 3) In frying pan on medium add 1-2 tablespoons oil 4) Brown chicken stirring often 5) Add onion and veggies and cook turning often (make sure chicken meat is white all the way through) 6) In mixing bowl add pasta sauce mix and chicken mix and stir carefully (You may need to warm up sauce mixture first) 7) Serve 24

25 Spaghetti Casserole (serves 4) Need casserole dish, knife and chopping board, grater, large bowl, wooden spoon, gas or electric oven, oven mitts, measuring cup, teaspoon, can opener 250g beef mince 440g canned spaghetti 1 egg 1 onion chopped 2-3 cups frozen vegetables 2 teaspoons dried mixed herbs Non-stick cooking spray Grated low fat cheese 1) Preheat oven to 180º C 2) Combine mince, spaghetti, egg, onion, vegetables and herbs in a bowl and stir well 3) Grease casserole dish with margarine or non stick spray 4) Pour mixture into casserole dish and cover with cheese 5) Cook for approximately minutes in oven on 180º C 6) Carefully remove casserole from oven with oven mitts 7) Serve *You can freeze leftovers to be re-heated another time 25

26 Mixed Bean Casserole (serves 4 6) Need medium/large casserole dish, wooden spoon, large mixing bowl, gas or electric oven, knife and chopping board, can opener, measuring cup, oven mitts 500g lean mince beef 1 onion chopped ½ cup long grain rice 1 x 400g tin 3, 4 or 5 bean mix 45g packet chicken noodle soup ¼ cup chicken stock or water Non stick cooking spray 1) Preheat oven to 170º C 2) Grease casserole dish with cooking spray 3) Mix all ingredients together in mixing bowl and place in casserole dish 4) Cook in oven for 20 minutes, carefully stir and add more stock or water if its beginning to dry out 5) Cook for a further minutes depending on your oven *Serve on toast or with mashed potato and vegetables if you would like 26

27 Beef Noodles (serves 4) Need deep frying pan, measuring cup, tablespoon, can opener, wooden spoon, knife and chopping board 500g beef mince 1 large onion sliced thinly 425g can low salt tomato soup 1 ½ - 2 cups milk 1 packet hokkien noodles Mixed herbs Olive oil 1) Heat frying pan on medium with 1 tablespoon oil 2) Brown the onion and mince in the frying pan on medium stirring often 3) Add the can of soup, milk, and noodles and combine (make sure there is enough liquid to cook noodles or add water) 4) Simmer stirring often until mixture suits your liking by being runny or thick 5) Serve 27

28 Meat loaf with gravy (serves 2 4) Need grater, knife and chopping board, kettle or saucepan, gas or electric oven, oven mitts, measuring cup, loaf tin, tablespoon, large mixing bowl 600g lean beef mince ½ red capsicum finely chopped 1 onion finely chopped 1 tablespoon mixed herbs 2 pieces bread for breadcrumbs 1 egg 3 tablespoons instant gravy Non stick cooking spray Baking paper 1) Preheat oven to 180º C 2) Brown bread in toaster 3) Grate toast with cheese grater to make breadcrumbs 4) Mix breadcrumbs and all ingredients except gravy in a bowl 5) Line baking tin with baking paper and pour in meatloaf mixture 6) Bake for minutes on 180º C until top is brown and meat is cooked inside (meat shouldn t be bloody inside) 7) Remove loaf from oven, take out of tin and set aside briefly 8) Make ½ cup of gravy by following instructions on packet 9) Serve meatloaf in slices and drizzle with gravy *Serve with mashed potato and mixed vegetables if you would like. You can freeze leftovers in an air tight container to be re-heated another time 28

29 Macaroni and mince (serves 2 4) Need knife and chopping board, 1 large and 1 medium saucepan, strainer, wooden spoon, can opener, gas or electric stove 500g mince 1 onion chopped 1 tin tomato soup 250g packet macaroni 1 tablespoon olive oil Water 1) In a large saucepan on medium, heat oil and cook mince and onion until mince is brown stirring often 2) Add tomato soup to saucepan. Let simmer for 20 minutes stirring occasionally (you can add a little water if sauce gets too dry) 3) While sauce is simmering, cook macaroni following instructions on packet 4) Add macaroni to the saucepan and mix well with the sauce 5) Serve *You can top with grated cheese and serve with vegetables and mashed potato It s also great on toast the next day 29

30 Rissoles (serves 2 3) Need knife and chopping board, toaster, mixing bowl, small bowl, frying pan, grater, gas or electric stove 500g sausage mince or regular mince ½ onion chopped Handful frozen peas and corn 1 egg 2 pieces bread for breadcrumbs 2 tablespoon olive oil 1) Make breadcrumbs by browning bread in toaster, then break into small pieces using a grater. Set aside 2) In a large bowl thoroughly mix with your hands mince, onion, peas, and 1 tablespoon of oil 3) From the mixture make hand sized patties like above picture 4) In another bowl mix egg with a fork until yolk and white is combined 5) One at a time dip rissoles in egg mixture. Then roll in breadcrumbs and shake to get rid of excess crumbs 6) Add 1 tablespoon oil to frying pan and heat on medium 7) Fry rissoles for minutes turning often or until meat is no longer red on the inside *Serve with tomato sauce, mashed potato and vegetables or a nice salad. Refrigerate leftovers in an air tight container for lunch the next day 30

31 Mince Meat Pie (serves 4) Need knife and chopping board, gas or electric oven and stove, measuring spoon, measuring cup, fork, baking tray, medium saucepan, wooden spoon, foil or ceramic pie dish, bowls for ingredients, oven mitts 1 tablespoon olive oil 1 medium brown onion, finely chopped 2 small carrots, peeled, finely chopped 1 teaspoon fresh minced garlic ½ teaspoon dried mixed herbs 600g lean beef mince ½ cup beef stock 2 tablespoons gravy flour 1 egg, lightly beaten Non stick cooking spray 2 sheets frozen ready-rolled puff pastry, partially thawed 1) Preheat oven to 200 C or 180 C for fan-forced 2) Prepare ingredients 3) Line base and side of pie dish with 1 pastry sheet. Trim excess. Place dish on a baking tray 4) Heat oil in a saucepan over medium-high heat 5) Add onion, carrot and garlic. Cook, stirring, for 5 minutes or until onion has softened 6) Add herbs. Cook, stirring, for 5 minutes 7) Add mince. Cook, stirring with a wooden spoon to break up mince, for 5 minutes or until browned 8) Add stock. Bring to the boil. Reduce heat to medium-low. Simmer for 3 to 5 minutes or until liquid has almost evaporated 9) Combine gravy powder and 1 1/2 cups cold water in a jug. 10) Add to saucepan. Increase heat to high. Bring to the boil. Cook, stirring, for 1 to 2 minutes or until thickened 11) Spoon into pastry case. Top with remaining pastry. Press edges to seal. Trim excess. Cut a small cross in the centre of pie top to allow air to escape. 12) Brush top with egg 13) Bake in oven for 30 minutes or until golden 14) Carefully remove from oven. 15) Allow to stand for 5 minutes. Serve *Serve with tomato sauce, oven baked chips and salad 31

32 Easy egg & bacon pie (serves 2 4) Need 20cm pie dish or foil plate, grater, fork or whisk, measuring cup, knife and chopping board, gas or electric oven, large mixing bowl, small bowls for ingredients, wooden spoon, oven mitts 4 eggs beaten 125g grated cheese ½ cup self raising flour 1 ½ cups milk 1 onion finely chopped 125g diced bacon (fat removed) Non-stick cooking spray 1) Preheat oven to 180º C 2) Grease pie dish or foil plate with cooking spray 3) Prepare all ingredients 4) Combine all ingredients together in mixing bowl 5) Pour into pie dish 6) Cook in oven on 180º C for 30 minutes *Sprinkle with pepper and tomato sauce if you would like. Serve with a nice salad 32

33 Tandoori Chicken Wings (serves 4) Need gas or electric oven, large mixing bowl, shallow baking dish, wire cooking rack, refrigerator, grater, measuring cup, spoon, chopping board, oven mitts, tongs 1 kg chicken wings 1/3 cup Tandoori paste 1/3 cup plain low fat yoghurt 1 medium onion grated Cling wrap 1) Add Tandoori paste, yoghurt, and onion in mixing bowl and combine 2) Add chicken and cover all wings with Tandoori mixture 3) Cover bowl with cling wrap and refrigerate for 3 hours or overnight if possible to allow to marinate 4) Preheat oven to 200º C 5) Place chicken on wire rack and then sit inside baking dish to allow fat to drip off 6) Roast in oven on 200º C for minutes until chicken is browned and cooked through. Carefully remove and serve *Serve with rice and salad 33

34 Crispy roast veggies (serves 2) Need roasting baking dish, gas or electric oven, knife and chopping board, oven mitts, potato peeler 2 medium potatoes- peeled and cut into 4 pieces 1 medium onion - peeled and cut into 4 pieces Handful of baby carrots ¼ butternut pumpkin- cut into 4 pieces 1 parsnip- peeled and chopped into pieces 4 pieces of medium asparagus 4 garlic cloves peeled, crushed and chopped Olive oil Sea salt 1) Preheat oven to 200º C 2) Prepare all vegetables 3) Spread vegetables and garlic evenly in roasting dish 4) Sprinkle sea salt and olive oil over vegetables 5) Bake in oven on 200º C for minutes or until crispy. Turn down heat if vegetables begin to burn 6) Remove from oven and serve *Goes nicely with mint or apple sauce. You can have the vegetables as a main meal or a side dish to chicken, lamb, pork or beef. You can also add other vegetables such as broccoli, cauliflower, eggplant, squash, zucchini, capsicum and tomato. However there cooking times will be a bit shorter. 34

35 Fruit loaf (serves 4) Need measuring cup, measuring spoon, loaf tin, medium mixing bowl, gas or electric oven, oven mitts 1 cup processed bran 1 cup sultanas ¾ cup brown sugar 1 tablespoon golden syrup 1 ½ cups milk 1 cup self raising flour Non stick cooking spray Cling wrap 1) Preheat oven to 180º C 2) Combine all ingredients except for flour in mixing bowl with your hands 3) Cover with cling wrap and let soak for an hour 4) Remove cling wrap, add self raising flour to mix and combine 5) Grease loaf tin with cooking spray 6) Add mixture to loaf tin 7) Cook in oven on 180º C for minutes 8) Carefully remove from oven, remove loaf from tin and allow to cool 35

36 Fruit Salad (serves 2-3) Need knife and chopping board or can opener, tablespoon, bowl 1 Can of mixed fruit salad in juice or 2 tablespoons pineapple pieces from a can Small handful of grapes 2 tablespoons canned pear halves 2 tablespoons canned peach slices 1 banana sliced 1 apple sliced 4 strawberries sliced Or 1) Add the prepared fruits you want to a bowl, mix and serve *You can add other fruits such as canned plums, orange pieces, kiwi fruit, raspberries and top with 2 tablespoons of yoghurt & drizzled honey 36

37 ANZAC Biscuits (serves 4) Need baking tray, measuring cup, tablespoon, teaspoon, gas or electric stove and oven, oven mitts, sieve, small saucepan, mixing bowl, small bowl 1 1/4 cups plain flour, sifted 1 cup rolled oats 1/2 cup caster sugar 3/4 cup desiccated coconut 2 tablespoons golden syrup or treacle 150g butter, chopped ½ teaspoon bi-carb soda Baking paper 1) Preheat oven to 170 C. 2) Place the flour, oats, sugar and coconut in a large bowl and stir to combine 3) In a separate small saucepan place the golden syrup and butter. Stir over low heat until the butter has fully melted and turn off heat 4) Mix the bi-carb soda with 1 ½ tablespoons water in a bowl 5) Pour the bi-carb soda and water into golden syrup mixture and stir (It will bubble up like the above picture while you are stirring) 6) Pour into the flour & oats mix and thoroughly mix together 7) Line baking tray with baking paper 8) Roll tablespoonfuls of mixture into balls and place on baking tray 9) Press down on the tops of biscuits to flatten slightly 10) Bake in oven on 170 C for 12 minutes or until golden brown 11) Carefully remove from oven and allow to cool on a cooling rack *Store in an air tight container to keep nice and fresh 37

38 Jelly (serves 2 4) Need large heat proof bowl, kettle or saucepan, fridge, spoon for stirring, measuring cup 1 packet of jelly crystals Boiling water (packet will say how much you need) 1) In a large bowl add boiling water and jelly crystals 2) Stir until crystals are completely dissolved 3) Refrigerate until mixture becomes solid (around 5 hours) *You can also choose to add fruits into the jelly mixture once it is cool but hasn t begun to set such as apple and pear pieces or some lollies. Store covered with cling wrap in fridge 38

39 Impossible Pie (serves 4 6) Need large mixing bowl, medium pie shaped baking dish, small saucepan, gas or electric stove and oven, wooden spoon, measuring cup, oven mitts 4 eggs 1 cup brown sugar ½ cup self raising flour 1 teaspoon vanilla essence 1 cup desiccated coconut 2 cups low fat milk ½ cup margarine Non- stick cooking spray 1) Preheat oven to 180º C 2) In a saucepan on low to medium heat melt butter stirring often 3) Pour butter into a large bowl and add all other ingredients 4) Mix well 5) Grease baking dish with cooking spray and pour mixture into baking dish 6) Bake in oven for minutes on 180º C until top is brown and the middle of the pie is thick like custard *Store leftovers in an air tight container in fridge to keep nice and fresh 39

40 Banana Muffins (serves 6) Need measuring cup, measuring spoons, fork, 2 large mixing bowls, muffin baking tray, gas or electric oven, oven mitts 2½ cups self-raising flour ¾ cup brown sugar 1 cup milk 1 egg 2 tablespoons margarine 1 teaspoon vanilla 2 ripe bananas (skin lightly browned) Paper muffin cups 1) Preheat oven to 180 C 2) Peel bananas, then squash to a paste with a fork in bowl 3) Add to bowl milk, egg, margarine, vanilla and blend well 4) Place flour and sugar in a separate large bowl and combine 5) Slowly mix in milk mixture with the flour and sugar mixture 6) Place muffin cups in muffin moulds in tray 7) Pour mixture into each mould (do not fill past paper cup level) 8) Bake for minutes at 180 C until muffins rise and brown on top 9) To test if cooked, carefully stick a skewer or fork in the middle of one muffin, if it comes out clean muffins are cooked 10) Remove muffins in tray from oven with oven mitts and allow to cool. Serve *Store in an air tight container to keep nice and fresh 40

41 Microwave Cooking Things to know: Never cook anything in foil Only use dishes that are microwave safe such as heat resistant glass, ceramic dishes and microwave safe plastic containers Microwaves cook at different temperatures depending on the model of the microwave so it may take practice to know whether to use high/medium/low when cooking a recipe Take care with products that are boiling or have air in them as they can explode and cause serious burns Microwaves cook from the outside in so stir your food after half the cooking time such as 1 minute, then again after the full cooking time such as 2 minutes Allow food to sit in microwave for 1 3 minutes once cooked before taking it out The instruction manual for using your microwave may have other recipes in it that you can cook as well 41

42 Microwave Rice (serves 1 2) Need microwave safe container and cover, measuring cup, bowl, strainer, fork for stirring, kettle or saucepan, oven mitt 1 cup of rice 2 cups water 1) Rinse rice in a bowl under cold water and drain in strainer 2) Place rice in a microwave safe container 3) Boil water in kettle or saucepan and add to rice container 4) Carefully cover container allowing an area for air to escape 5) Carefully place in microwave and cook for 3-6 minutes on high then stir 6) Cook on high for a further 3 6 minutes 7) Rice is cooked when it is soft to bite through and has got much bigger in size 8) Allow rice to sit for a few minutes before taking out of microwave 9) Carefully remove from microwave, stir and serve *Rice will double its size when cooked so 1 cup uncooked will turn into 2 cups cooked. You can store in an air tight container in the fridge for a few days 42

43 Microwave Jacket Potatoes (serves 2) Need fork, grater, knife & chopping board, fork, tongs, plates 4 washed medium potatoes 2 handfuls grated low fat cheese 1 handful fresh shaved ham chopped ½ onion finely chopped 1 medium carrot grated Margarine Paper towel 1) Prick each potato with a fork 8 times to stop them exploding 2) Cover microwave turntable plate with paper towel 3) Place potatoes evenly around edge of microwave turntable 4) Cook on high for 6 minutes 5) Turn potatoes and cook for a further 3-6 minutes (the skin on the potatoes should not wrinkle too much) 6) Carefully remove potatoes with tongs from microwave and place on plates 7) Cut potatoes in middle and open out 8) Add your toppings: cheese, onion, margarine, carrot and ham *You can also add coleslaw, baked beans, mushrooms, bolognaise sauce or other toppings if you would like to 43

44 Microwave poached eggs on toast (serves 2) Need 2 coffee mugs, fork, toaster, paper towel, plate 4 eggs at room temperature 4 pieces wholemeal bread Margarine 1) Rub a small amount of margarine around the inside of coffee mugs 2) Crack one egg into each cup 3) Use a fork to pierce each yolk 4) Cover top of cups with damp paper towel 5) Cook in microwave on low for 2-4 minutes or until the egg whites are firm (take care not to blow up eggs) 6) Set aside 7) Cook toast to preferred time 8) Spread margarine on toast 9) Add eggs to toast and serve *You can add your favourite toppings if you wish such as grated cheese, pepper, tomato sauce and serve with sliced tomato, lettuce leaves, sliced mushrooms 44

45 Microwave Chinese Beef & Vegetables (serves 4) Need 3 litre casserole dish, knife & chopping board, measuring spoons, measuring cup, oven mitts 500g rump steak sliced into 2cm thick strips 1 teaspoon fresh minced garlic 1 tablespoon soy sauce ¼ cup Hoisin sauce ¼ cup sweet chilli sauce 3 cups mixed frozen vegetables 1) Place steak and garlic in a 3 litre casserole dish 2) Cook on high in microwave for 1 minute 3) Add soy sauce, Hoisin sauce and sweet chilli sauce to meat mixture 4) Cook on high in microwave for 5 minutes 5) Add the vegetables 6) Cover and cook on high for 4 5 minutes stirring after 2 minutes 7) Vegetables should be cooked by easily pricking a fork into them and meat no longer being bloody on the inside 8) Allow to stand for 5 minutes before serving 45

46 Microwave Vegetables Need microwave safe dish and cover, knife & chopping board, tablespoon Microwave cooking times on high in minutes for vegetables: Vegetable Amount Cooking time Asparagus (sliced) 250g 1 3 Beans (sliced) 250g 3 5 Broccoli florets 250g 4 6 Brussels sprouts 250g 4 6 Cabbage (chopped) 500g 5 7 Carrots (sliced) 250g 5 6 Cauliflower florets 250g 4 6 Corn 2 cobs 4 6 Mushrooms 250g 2 4 Onions (peeled) 3 medium 5 7 Peas 250g 3 5 Potatoes (for mash) 3 medium 8 10 Pumpkin 500g 7 9 Sweet Potato 500g 7 9 Spinach 250g 4 6 Tomatoes 2 medium 2 4 Zucchini (sliced) 500g 5 7 1) Prepare vegetables to what is said in the above table (chop, peel, slice) 2) Put the vegetables in the microwave safe dish, add 2 to 4 tablespoons of water and cover 3) Cook the vegetables in the microwave for the suggested times or until "tender and crispy." Allow to sit for 1 minute before serving Note: to cook vegetables quicker chop them into smaller pieces before beginning to cook. Vegetables are cooked when you can easily stick a fork into them *Serve as a side dish to another food such as steak, with low fat grated cheese or instant gravy 46

47 Cooking for babies Your baby will become ready to begin eating some solid foods along with breast milk aged around 6 months, but everyone is different. Signs baby is becoming ready to begin eating some solid foods are: when milk feeds on their own no longer satisfy your baby, baby watches you eat and reaches forward for food, baby has good neck and head control. When you try to feed baby solids: baby should open mouth when food approaches, close mouth around spoon, tongue doesn t push food away and moves food to the back of the mouth ready for swallowing Children should sit down when eating and drinking Always watch carefully when your child is eating and drinking You should never feed children under 4 yeas of age small hard bits of food such as nuts and lollies because they can choke on them Ask for help and information from someone with experience (support worker, baby professional, family) You should continue breast feeding or using baby formula along with solid foods up until baby has passed around 15 months of age. The age can be different for all babies Aged 4 6 months you should only try to feed baby pureed foods such as cooked vegetables and fruits that have been turned into a paste such as potato, carrot, peas, cooked fruits Aged 7 9 months you can begin trying to feed your baby chunky and mashed foods that have a bit more texture such as mash potato, mashed peas, finely chopped cooked chicken, Aged months you can begin feeding baby chunky foods or finger foods such as chopped cooked chicken, cooked pasta pieces, cooked rice, small fruit salad pieces, cooked carrot slices Aged 1 3 years you can start feeding baby bite sized pieces. These are snacks the same as you would eat but small enough for baby to hold such as a sandwich cut up, fresh fruit pieces, cheese slices, cooked vegetables cut up *When feeding baby use a plastic spoon and plate or bowl that won t hurt babies mouth. You can also remove any bones or hard bits from the cooked meals in this book then mash it and feed to you re baby. 47

48 Cooking terms Al Dente - Foods cooked to the point that there is still some resistance; tender, but slightly chewy. Bake Cook in the oven Baste Spoon or brushing liquid over a food while it is cooking for more flavour and sealing in moisture Beat Mix thoroughly with a spoon or whisk Blanche Foods are plunged into boiling water for a few seconds Blend - Mix ingredients just until thoroughly combined Boil - Cook in water or other liquid until bubbling vigorously Boiling Heated liquid that is bubbling vigorously Bone To remove bones from meat, poultry or fish with a sharp knife Brown Cooking quickly over high heat until the sides of the food becomes golden brown Chill Cooling a food in the fridge until it sets, thickens or to make it cold. Jelly is an example to be chilled Chop Cut into small pieces. Foods can be chopped from very fine to coarse Coat Cover something lightly with a sauce Cream - Beat an ingredient or ingredients with a spoon or beaters until light and fluffy Dice Cut into small pieces Fold Gently combining a light mixture into a heavy one such as egg with flour Fry Cook in hot oil (deep-fry is cooking completely submerged in hot oil) Garnish Add an interesting and edible item to a plate to make it look more attractive like parsley Glaze Give food a shiny surface by brushing it with sauce, aspic, or icing Grill Cook above or below the heat source in open air Ingredients Are what food materials you put in you re cooking e.g. meat, flour, sugar Julienne Cut into long thin matchstick size strips Marinade A mixture of ingredients used to flavour and moisten foods Marinate Let a food sit in a marinade Mix Combine ingredients by hand or with a mixer to blend them well Omelette Beaten eggs that may be mixed with a variety of ingredients before frying Poach Cook submerged in lightly simmering liquid Ramekin A small, ovenproof dish, usually ceramic Sauté Cook over high heat in a small amount of oil Simmer Maintain the temperature of a liquid just below boiling Steam Cook in steam by suspending foods over (not in) boiling water, in a covered pot or steamer Stir-fry Cooking food on high heat in a small amount of liquid, stirring very often Whisk Beating in a way that introduces air into the mixture Zest The thin, brightly coloured outer part of the rind of citrus fruits. Usually removed with a grater 48

49 Cooking Utensils Utensil Description Picture Kitchen Knife A kitchen knife is a large blade with a sharpened edge on one side and flat on the other. Used for cutting and preparing foods. Grater Chopping board Peeler A grater is used to grate foods into fine pieces such as cheese and carrots A tough and durable board used to place materials on to be cut. A chopping board is used when preparing foods such as trimming vegetables or slicing meats to stop marking a table or blunting the knife. You can also rest hot things on it to stop burning the table. A peeler is used to remove the outer skin from different foods mostly vegetables and fruits such as carrots, potatoes and apples. Mixing bowl Mixing bowls are used when you want to mix different food ingredients together. They can be large, medium, or small and made from different materials such as stainless steel or strong plastics. Whisk A kitchen utensil with a series of thin metal wires made into a loop so both ends of the wires attach to a handle. It s used to mix and aerate ingredients such as eggs. Steamer A steamer is similar to a saucepan however it sits on top of a saucepan that has boiling water in it. It has many small holes in it to allow steam to pass from the saucepan through and cook the foods inside such as vegetables like corn. Saucepan A saucepan is a deep pan with a handle that has many uses when cooking foods such as boiling water and stewing sauces. It can be used as a frying pan if you don t have one. Baking dish or Casserole dish A baking dish is a large, deep dish used both in the oven and for serving foods. It can be used to cook many different foods such as lasagna and Shepherd s pie. It can be glass or ceramic. Frying pan A frying pan is something you use to cook foods in such as frying or poaching an egg, browning onions or for making pancakes. 49

50 Can opener Tongs Spatula or Egg flipper A can opener is a tool used to open and remove the lids from metal cans that do not have a ring pull on top. This can be used to open things like cans of baked beans. Tongs are a helpful tool used for picking up different bits of food while cooking so you don t have to use your hands and get them messy or burnt. Ideal for cooking sausages. A spatula is a tool with a long flat face connected to a handle. It is used for flipping or turning fried foods such as eggs or pancakes while cooking. Scales Scales are used for measuring the weight of something. These are helpful if you needed to add 200g of flour to something or cook 500g of meat. Measuring Cup Teaspoon Tablespoon Is used to measure the volume or amount of something. It has measuring lines around the cup which can measure amounts of things like water, milk, flour or rice. A teaspoon is a small spoon that holds an amount of about 5ml that is often used in measuring out ingredients such as herbs and spices. You can also buy a teaspoon sized measuring spoon. A tablespoon is a larger spoon and it is an amount of about 20ml. It is used to measure larger amounts of ingredients such as oils and sauces. You can also buy tablespoon sized measuring spoons. Potato Masher A masher is used to crush soft foods to a mush such as cooked potato for mash and cooked apples for apple sauce. Strainer or Sieve Oven Mitt Blender A strainer or sieve is used to separate one thing from another such as a solid from a liquid. This could be potatoes from water once boiled. It can also be used to aerate flour and remove any lumpy bits. An oven mitt is used to stop you burning your hands when carrying a dish that is hot. This could be used when lifting something out from the oven. Always make sure this is dry when you use it. A blender is an electrical appliance that helps turn lumpy mixtures into smooth runny liquids or pastes such as when making soup or a smoothie 50

51 Nutritional Advice Information sourced from The Australian Dietary Guidelines Food for Health booklet (2005), and BCH dieticians (2010) Each day you should have (number of serves): Ages serves of Cereals, 4 serves of Vegetables, 3 serves of Fruit, 3 serves of Dairy, 1 serve of either Lean Meat, Fish, Poultry, Nuts or Legumes, 8 serves of Water, 0-1 serves of Extras Ages serves of Cereals, 5 serves of Vegetables, 2 serves of Fruit, 2 serves of Dairy, 1 serve of either Lean Meat, Fish, Poultry, Nuts or Legumes, 8 serves of Water, 0-2 serves of Extras Examples of 1 serve Cereals (carbohydrates) Vegetables & Legumes (vitamins & minerals) Fruit (vitamins and minerals) 2 slices of bread 1 medium potato 20 grapes or cherries 1 cup porridge 1 cup cooked rice, pasta, or noodles 1 cup breakfast cereal 1 medium bread roll ½ cup muesli 1 cup lettuce or salad vegetables ½ cup broad beans, peas, green beans, tomatoes, capsicum, sweetcorn, celery, or cucumber, ½ cup cabbage, spinach, broccoli, cauliflower, brussels sprouts, or mushrooms 2 pieces smaller fruit e.g. apricots, kiwi fruit, or plums 1 piece medium sized fruit e.g. apple, orange, banana, pear, peach, or mandarin 1 cup diced pieces of canned fruit 1½ tbs sultanas Diary (fats, minerals & proteins) 2 slices of cheese 1 small carton of yoghurt 1 cup of milk- can be fresh, longlife or reconstituted Meat, fish, poultry & alternatives (fats & proteins) g cooked fish fillet ½ cup mince, 2 small chops, or 2 slices roast meat 1/3 cup cooked (dried) beans, lentils, chick peas, split peas, or canned beans 1/3 cup peanuts or almonds Extras: Extras are something that you can eat occasionally (0-2 serves daily) such as junk foods and special treats. 1 serve of these foods can be half a chocolate bar, 2 scoops of ice cream, 1 can of soft drink, 1 medium piece of cake, 1 tablespoon margarine, or 60g hot chips 51

52 Nutrients Function Best Food Source Carbohydrates Main source of energy for the body Starchy foods such as bread, cereals, pasta, rice and vegetables. Fats Secondary energy source for the Meat, dairy products, cooking oils body and keeps you warm from the cold. Proteins Growth and repair of body tissues such as bone, muscle, and skin. Meat, fish, eggs, dairy products, nuts. Vitamins Minerals Water Assist in a range of chemical reactions occurring in the body such as energy release. Promotes healthy skin and helps resist infection. Help maintain a range of internal body functions such as blood formation, bone strength and water balance. Maintains hydration of body cells; carries nutrients in the blood and assists in maintaining ideal body temperature. Fruit, vegetables, lean meat, fish, dairy products, eggs, cereals Fruit, vegetables, dairy products, lean meat, fish. From the tap or bottled water and small amounts in most foods. Plain water is the ideal source. Healthy Substitutes for Foods: Food White bread Butter Full cream milk Sour cream Sugar Salt Ice cream Cheese Fried chips Coffee Processed Substitute Wholemeal/wholegrain bread Low fat margarine Low fat milk Low fat yoghurt Honey Herbs (fresh or dried) Frozen yoghurt Low fat cheese Oven baked fresh or frozen chips Decaffeinated coffee Fresh or frozen You can improve foods nutrition values by trimming the fat off meat, removing the skin from chicken, grilling foods rather than frying, choosing fresh or frozen rather than processed, cooking with olive oil and choosing foods low in salt. A good way to eating a healthy food that you don t really like the taste of is to have it mixed in or with something else such as pumpkin mashed with potato, broccoli with grated cheese, cauliflower with low fat white sauce, finely chopped vegetables in mince and fruits with low fat yoghurt. 52

53 Allergies and different types of diets Many people have diets or allergies that mean they may only choose to eat certain foods or are not able to eat some foods. A food allergy means your body is unable to deal with a certain type of food and can have a reaction to that food if you eat it. This could be to nuts, eggs or dairy products. Common allergies Anaphylaxis: A life threatening type of allergic reaction which can be to certain things such as a bee sting or a food such as peanuts. It causes serious immediate health problems to the whole body and sometimes death if somebody has an anaphylactic reaction. They may need an immediate injection and be rushed to hospital to survive a reaction. Lactose intolerance: This is a reaction someone s body may have to products that contain lactose. Lactose is a sugar found in dairy products. It can cause severe stomach aches and diarrhoea. Gluten intolerance (celiac disease): a person that has an intolerance to gluten means their small intestine is damaged when that person eats gluten. Gluten is a type of protein found in grains such as wheat and barley. Gluten intolerance means a person may not be able to eat foods such as breakfast cereal, bread, pasta, and some alcoholic beverages unless they are gluten free. Types of diets A person may choose not to eat certain foods or only eat small amounts of some types of foods. Some examples of this are vegetarian and vegan. Vegetarians and vegans may need to eat lots of other types of foods or take supplements to receive all the nutrients that they miss out on due to not eating certain foods such as red meat which is high in iron. A vegetarian diet means a person may not eat any meats that come from animals at all or only fish and not red meat. There are lots of types of vegetarian diets and people choose to eat meat or not, how much and the types of meat they may eat. A vegan is a type of vegetarian diet and is somebody who does not eat any animal products or foods that come from animals at all. This includes dairy, meats, fish and eggs. 53

54 Food Safety Information and Hints Best Before & Use by Dates Packaged foods in Australia will always have a use by or best before date A best before date lets you know when the food will be the same standard as when you first bought it. After that date it is still sometimes safe to eat, but may have lost some nutritional value or taste/colour. It is usually pantry items and canned goods that have this date A use by date tells you when a food should be eaten by otherwise it may be unsafe to eat and should be thrown away. Foods such as fresh meat and dairy products carry this date If you are buying lots of foods that you won t use straight away try to choose products with the longest use by or best before date so it doesn t spoil and have to be thrown out Washing/Staying hygienic You should wash your hands for 20 seconds with warm soapy water and then dry them for 20 seconds before starting to cook or handle food After handling raw meats, poultry or dirty vegetables you should wash your hands again Wash chopping boards and utensils in warm/hot soapy water and wipe down benches after preparing raw meats and poultry Fruit and vegetables should be washed thoroughly before preparing them to remove any chemicals and dirt that may be on them Cooking Defrost frozen poultry, minced, rolled and stuffed meats thoroughly before cooking Always follow cooking instructions on packaged foods Reheat foods to steaming hot all the way through before eating Cooked foods (including vegetables and rice) should never be reheated more than once Keep hot foods steaming hot Cook poultry, minced and stuffed meats and sausages until their juices run clear 54

55 Keeping fresh, frozen and freezing Keep your fridge at 4 C and your freezer at -18 C on the dials in your fridge and freezer Keep cooked and perishable foods in the refrigerator Refrigerate hot food leftovers as soon as they stop steaming Defrost food in the fridge, not on the sink or bench If you use a microwave to defrost foods, cook them immediately If in doubt, throw it out Freeze your loaf of bread so it lasts and just get out as much as you need A good rule is to handle all frozen foods as you would ice cream. Frozen food should be bought last, taken home immediately and then placed straight into freezer If only a portion of a package is to be used for one meal, the unwanted portion should be rewrapped and returned to the freezer immediately after the desired quantity has been removed Thawed food should not be refrozen unless it has been cooked and you are refreezing a meal Some frozen foods, particularly vegetables, should be used direct from the frozen state Separate foods Keep raw meat and poultry from touching other food Keep raw meat and poultry in the bottom of the fridge or in a sealed container so it can't drip onto other food Cover all stored food Storing food Make sure you put refrigerated food straight in the fridge Store food in cool dark cupboards, away from heat sources such as heaters or ovens Store food in air tight containers when possible which keeps it fresh. (Even wrapping in a plastic bag helps) Use up older packets and cans before more recently purchased ones Make sure once you have opened something to put it in the fridge if it says to on the label 55

56 Foods during hard times or emergencies (Please note these foods do not equal a stable diet) Canned beans- You can eat canned beans straight from the can or heat them and eat with toast Canned rice cream- rice cream is a great food for energy and can be eaten straight from the can Packet soup- packet soup is a quick easy way of a hot meal if you have access to hot water Cheese on toast- cook some toast and add some cheese slices Hard boiled eggs 1) Place 2 eggs in a saucepan and ½ fill with water 2) Bring water to boil and simmer for around minutes 3) Allow eggs to cool under cold water, gently knock eggs against something hard to crack shell, carefully peel off shells, rinse egg and eat. Add mayonnaise for a nicer taste 2 minute noodles 1) Break up a packet of 2 minute noodles into a bowl 2) Add boiling water and let sit for 2 minutes 3) Pour in flavour packet, stir with a fork and eat once cool enough Eggs on toast See page 44 Porridge See page 6 Ham and cheese toasties See page 11 Microwave Foods If you have access to a microwave you can cook a number of different foods. See the microwave cooking section in this book for some recipes and ideas Food vouchers and food assistance Many towns and cities have places where you can go to get food or vouchers when you have no money. To find out you can contact organisations such as Uniting Care, Salvation Army, and St Vincent De Paul Society who may be able to tell you where to seek help from 56

57 Food shopping hints When shopping for foods it can turn out very expensive or very cheap depending on how you go about it. Some helpful hints are: Buy less popular brands or no name products Aldi and NQR are usually the cheapest or you can buy Homebrand from Woolworths, Black & Gold from IGA, Coles brand from Coles Buy items that are on special Meat, fish, poultry, and dairy products are usually reduced in price when close to their use by date. Important: you may only have 1 day to eat the food before it goes off Look for other items on sale to save money but be careful you only buy what you will use Buying in bulk is a good way to save money on items such as rice, washing detergents, and canned foods. Remember only buy what you will use and what is on special You can get discounted bread at the end of the day from bakeries Be aware of where you shop The price of foods can vary from place to place. Supermarkets, butchers, fruit & vegetable shops, bakeries, and fish shops can all be cheaper or dearer than one and another. Corner stores and service stations can be an easy option but are usually much dearer than specialty food stores. Only buy what you need Before you go shopping write out a list of what you need. When you go shopping make sure you only buy the items on the list to stay within your weekly budget. If you chose to buy something in bulk that is on special to save money make sure you will actually use that item. Steer clear of the lollies, sweets and other junk food sections Try not to browse over the junk foods sections. You can end up wasting large amounts of money on foods that are very unhealthy and unnecessary. If you have children try to say no when they ask for those foods. Look at the packaging and amounts Sometimes the same product is more expensive in one type of packaging or amount than the other. Save money by choosing the cheaper option so long as you will use it. 57

58 Shopping List (prices are a guide only) What you might like to buy from the supermarket when you first move in to a new place (Remember your weekly budget- it may not allow you to buy everything in one week!!) Household Goods Toothpaste $2.89 Toothbrush 3pack $ pack hand soap $4 Shampoo 300ml $5.85 Conditioner 300ml $5.85 Shaving cream 250g $3.59 Disposable razor 10pack $6.79 Deodorant 100ml $2.99 Tampons 20 pack $2.59 Panty liners 48 pack $2.79 Face washer Bath towel Laundry powder 1kg $5.25 Cling wrap 60m $1.39 Resealable bags 50pk $2.29 Aluminium foil 30m $2.99 Baking paper 20m $3.99 Baking powder Paper towel 4pack $2.49 Dishwashing liquid 1L $1.41 Sponges Scouring pads Toilet paper 4pack $2.23 Toilet brush Toilet cleaner 450ml $3.39 Handy Andy cleaner 750ml $3.89 Tissues Light globes 2pk $4.99 Bin liners/garbage bags 30pk $2.19 Matches Sunscreen SPF ml $14.59 Band-Aid tough strips 20pack $2.98 Foods Long grain rice 2kg $2.99 Olive oil extra light 1L $7.99 Cooking oil spray Tomato sauce 2L $3.49 Margarine spread 500g $1.29 Kraft vegemite 600g $7.65 Honey 500g $1.55 Longlife skim milk 1L $1.08 Plain flour 2kg $1.85 Frozen vegetables 1kg $1.69 Frozen peas 1kg $1.99 Bulla frozen fruit n yoghurt 2L $6.78 Frozen fish fingers 1kg $3.99 McCain Superfries canola 1kg $3.65 Minced garlic 250g $1.29 Table salt 500g $0.79 Baked beans Raw sugar 2kg $1.78 Pasta spaghetti 1kg $1.15 Eggs 12pack $4.59 Juice 3L $2.79 Muesli bars *Hint for supermarkets: Aldi and NQR are usually the cheapest. Also look for Homebrand at Woolworths, Black & Gold at IGA, the Coles brand at Coles, and what specials there are available 58

59 Shopping List What you might like to buy each fortnight depending on what you re cooking From the meat section or butcher Dairy section Extra lean minced beef 500g $5.99 Cheddar cheese 500g $4.79 Chicken thigh fillets 1kg $8.49 Ski yoghurt delight 1kg $4.99 Pork sausages 560g $3.40 Fresh milk 2L $2.09 Lamb forequarter chops 1.1kg $8.25 Bakery section or local bakery From the fruit and vegetable section or fruit & Wholemeal bread loaf $1.79 vegetable shop Bread rolls 12pack $3.95 Bag of potatoes From the grocery section or canned foods 3 x large onions outlet 500g bag carrots Baked beans 1 broccoli stem of florets Canned rice cream 420g $ cauliflower stem of florets Canned two fruits 825g $ corn cobs Quick oats 1 sweet potato Wheat biscuits 1.12kg $ zucchini Canned tuna 3-4 tomatoes Diced and peeled canned tomatoes $ lettuce 1kg bag apples If you have a baby (only buy if you run out) 1 bag of oranges Heinz canned baby food 120g $ bunch of bananas Huggies nappies 36 pack $19.98 Sultanas 375g $2.29 S26 Formula Original 900g $20.37 Wipes Suggested cooking equipment and utensils to have in the kitchen (Find cheap at Reject Shop, Target, Kmart and some supermarkets) Dinner plates Drinking glasses Peeler Dinner spoon Large saucepan Medium saucepan Steamer Dinner forks Kitchen knife Measuring cup Baking/Casserole dish Oven mitts Measuring spoons Wooden spoon Frying pan Chopping board Large mixing bowl Tongs Strainer Grater Egg flipper Can opener Potato masher Dinner knives Scales 59