Easy Cooking Ideas With Fruit and Vegetables. Department of Nutrition and Dietetics The Children s Hospital at Westmead

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1 Easy Cooking Ideas With Fruit and Vegetables Department of Nutrition and Dietetics The Children s Hospital at Westmead

2 foreword I am delighted to introduce the Fruit and Vegetable Cookbook designed for families living with dietary protein restrictions. Life can be very difficult for the cook in the family, when he or she has to provide different foods for different family members simultaneously, every meal. Sometimes, in a busy day, it all seems just too hard. This is a short compilation of some easy and delicious ideas that can be served to everyone at the family meal, regardless of how many grams of protein they do or don t need to count. Most Australians need to eat more fruit and vegetables for good health and you ll notice that these recipes are based on fresh produce available from your local grocer or supermarket. Using these recipes as a base, you can create your own variations from whatever is in season, in the fridge, or is the family favourite! The funding to produce this book was provided through the tireless efforts of Bridie Melham via the Telstra Foundation. The PKU Association of NSW has made it more widely available by loading it onto their website. We are grateful to Bridie and the PKU Association for the opportunity to develop this cookbook. Siobhan Brown, our Nutrition Education Assistant, is to be congratulated. She has created and compiled this book being mindful of the needs and time limitations of the many families with whom she works every day. We are grateful to the Departments of Studio Photography and Public Relations at The Children s Hospital at Westmead for the photography and design of this book for publication. The dietitians working with families with PKU have also contributed to the ideas you find here. I trust this Fruit and Vegetable Cookbook will enhance the enjoyment of food eaten by all our families living with protein restrictions. Happy eating! Prue Watson Dietitian and Manager Department of Nutrition and Dietetics The Children s Hospital at Westmead July 2012

3 fruit

baked apples 4 medium apples (Granny Smith, Pink Lady), washed, core removed ½ cup water ½ cup sultanas or currants 2 tablespoons brown sugar 2 tablespoons honey 1 teaspoon

Place the cored apples into an ovenproof dish and spoon the sultana mixture into the centre of the apples to fill.

4 baked apples 4 medium apples (Granny Smith, Pink Lady), washed, core removed ½ cup water ½ cup sultanas or currants 2 tablespoons brown sugar 2 tablespoons honey 1 teaspoon ground cinnamon Preheat oven to 180C. Combine water, sultanas, brown sugar, honey, and cinnamon in a medium bowl. Place the cored apples into an ovenproof dish and spoon the sultana mixture into the centre of the apples to fill. Bake in preheated oven for minutes or until the apples are soft. Remove from the oven and place an apple on each serving plate. Spoon the cooking liquid from the ovenproof dish over the apples and serve immediately. Variations Serve with low protein custard or sorbet 4 cook time - 35 mins serves four

stewed rhubarb 1 bunch rhubarb, washed and trimmed, cut into 5cm pieces 1 orange, juiced ¼ cup firmly packed brown sugar Place rhubarb in a large, heavy based saucepan over medium heat.

5 stewed rhubarb 1 bunch rhubarb, washed and trimmed, cut into 5cm pieces 1 orange, juiced ¼ cup firmly packed brown sugar Place rhubarb in a large, heavy based saucepan over medium heat. Add the orange juice and sugar. Cover the saucepan and bring to a simmer. Cook, covered, stirring occasionally, for 5-8 minutes or until the rhubarb is very soft. Stir the mixture to break up the rhubarb. Variations Many fruits can be stewed: Apple Apple and raspberry Apple and rhubarb Apricot Peach Plums Serve with low protein custard or sorbet Add to breakfast cereal cook time - 10 mins serves six 5

Variations Use fruits in season Apples, bananas & pears need to be tossed in lemon juice or orange juice to prevent

6 fruit skewers 12 wooden skewers 2 large oranges, peeled 1 punnet strawberries, washed and hulled 4 kiwi fruit, peeled Rockmelon, peeled and diced Thread fruit onto skewers, alternating with different fruits. Refrigerate until serving. Variations Use fruits in season Apples, bananas & pears need to be tossed in lemon juice or orange juice to prevent browning Try these fruit combinations Mandarin, banana, apple Watermelon,strawberry, pear Pineapple, Rockmelon, Banana 6 makes twelve

7 everyday fruit salad 1 orange, peeled and cut into pieces 1 red apple, cut into small pieces 1 pear, cut into slices ½ punnet strawberries, cut in half Green grapes, cut in half Place all the ingredients in a bowl and gently mix together. serves four 7

8 vegetables

Ratatouille 400g tinned tomatoes 3 tablespoons olive oil 1 large red onion, sliced 1 red capsicum, diced 1 yellow capsicum, diced 1 medium eggplant, diced 2 green zucchini, cut into 1

until soft. Add the eggplant and capsicum and cook for 5 minutes until the eggplant starts to soften. Add the zucchini, chopped tomatoes and herbs.

9 Ratatouille 400g tinned tomatoes 3 tablespoons olive oil 1 large red onion, sliced 1 red capsicum, diced 1 yellow capsicum, diced 1 medium eggplant, diced 2 green zucchini, cut into 1 cm slices 1 tablespoon tomato puree 1 teaspoon mixed dried herbs 2 garlic cloves, crushed Heat the oil in a large saucepan over medium heat and cook the onion and garlic for 2 minutes until soft. Add the eggplant and capsicum and cook for 5 minutes until the eggplant starts to soften. Add the zucchini, chopped tomatoes and herbs. Bring to the boil, then reduce the heat and simmer, covered, for 15 minutes, stirring occasionally. Variations Use leftovers as pasta sauce Serve on rice Use as toasted sandwich filling cook time - 25 mins serves four 9

coleslaw 2 cups, finely shredded cabbage 2 cups, finely shredded red cabbage 1 medium carrot, peeled and grated 1 small-medium red or yellow capsicum, thinly sliced 1/4 cup finely chopped green onion

10 coleslaw 2 cups, finely shredded cabbage 2 cups, finely shredded red cabbage 1 medium carrot, peeled and grated 1 small-medium red or yellow capsicum, thinly sliced 1/4 cup finely chopped green onion (green shallot) Dressing 2/3 cup mayonnaise 2 tablespoons white vinegar 3 teaspoons caster sugar Salt, to taste Stir mayonnaise, white vinegar, sugar and salt together in a small bowl. Cover bowl and refrigerate until required. Toss vegetables together in a large bowl. If you wish to serve the salad immediately, pour dressing over the vegetables and toss to coat. Variations Leftover coleslaw can be mixed with cooked cold pasta to make a pasta salad. 10 serves four - six as a side dish

vegetable chips 2 parsnips, peeled and cut into 6 cm lengths 3 carrots, cut into 6 cm lengths 1 sweet potato, peeled and cut into thin wedges 1 beetroot,

oil 1 teaspoon dried rosemary 1 teaspoon garlic powder Preheat the oven to 200C and line two baking trays with baking paper.

11 vegetable chips 2 parsnips, peeled and cut into 6 cm lengths 3 carrots, cut into 6 cm lengths 1 sweet potato, peeled and cut into thin wedges 1 beetroot, peeled and cut into thin wedges 2 green zucchini, cut into quarters lengthways and halved 1 cassava, peeled and cut into 6 cm chips 2 tablespoons olive oil 1 teaspoon dried rosemary 1 teaspoon garlic powder Preheat the oven to 200C and line two baking trays with baking paper. Place all the vegetables on the baking tray and sprinkle with rosemary and garlic powder. Drizzle with olive oil and bake for 35 minutes until golden. cook time - 35 mins serves four 11

vegetable stir fry 2 tablespoons vegetable oil 1 red onion, sliced 2 cloves garlic, crushed 1 tablespoon finely grated ginger 1 carrot, sliced Handful green beans, trimmed and sliced 1 red capsicum,

12 vegetable stir fry 2 tablespoons vegetable oil 1 red onion, sliced 2 cloves garlic, crushed 1 tablespoon finely grated ginger 1 carrot, sliced Handful green beans, trimmed and sliced 1 red capsicum, cut into strips Medium head broccoli, cut into florets Handful of snow peas, trimmed 10 button mushrooms, sliced 2 tablespoons soy sauce Heat a wok or fry pan over high heat. Add oil and then add the onion, garlic and ginger and stir-fry for 1 minute until the onion starts to soften. Add the carrot and cook for 1 minute. Add the beans, capsicum, broccoli, snow peas and mushrooms and cook for 2 minutes until the mushrooms are soft and the beans are bright green. Stir in the soy sauce and 2 tablespoons water and cook for a further minute. Serve immediately. 12 cook time - 5 mins serves four

roast vegetables Olive oil 500g butternut pumpkin, cut into 4 cm chunks 2 parsnips, peeled and cut into 4 cm chunks 2 carrots, peeled and cut into 4 cm chunks 2 zucchini, cut into 4 cm chunks 2 red

13 roast vegetables Olive oil 500g butternut pumpkin, cut into 4 cm chunks 2 parsnips, peeled and cut into 4 cm chunks 2 carrots, peeled and cut into 4 cm chunks 2 zucchini, cut into 4 cm chunks 2 red capsicums, cut into 4 cm chunks 2 red onions, cut into wedges Preheat the oven to 200C. Place the vegetables in a large baking dish, then drizzle with the oil. Roast the vegetables for 20 minutes, then turn them over and cook for a further 20 minutes until tender and golden. Variations Roasted Italian vegetables Leftover vegetables can be served with cooked pasta, added to a salad, used as a sandwich filling or as topping on pizza. cook time - 40 mins serves four 13

Barbecued vegetables 1 red capsicum, thickly sliced 2 zucchini, cut into 1 cm slices on angle 1 eggplant, cut into 1 cm rounds 4 corn cobs Olive oil Heat a chargrill pan or barbecue to high.

14 Barbecued vegetables 1 red capsicum, thickly sliced 2 zucchini, cut into 1 cm slices on angle 1 eggplant, cut into 1 cm rounds 4 corn cobs Olive oil Heat a chargrill pan or barbecue to high. Lightly spray the vegetables with olive oil, then add vegetables to the pan in batches and cook for 3 minutes each side until soft. Variations Sprinkle dried oregano on vegetables prior to cooking for extra flavour. Cut vegetables into small pieces and place on wooden skewers for barbecued vegetable kebabs. 14 cook time - 35 mins serves four

15 The Children s Hospital at Westmead, The Children s Medical Centre Locked Bag 4001 Westmead NSW t: (02) Fax: (02)

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