Banana Blueberry Frozen Yoghurt Serves: 16 Green Ingredients 1. 2 medium bananas 2. 1 punnet blueberries or 1 cup of frozen blueberries 3. 1kg low fat vanilla yoghurt Method 1. Mash banana in mixing bowl using the fork or potato masher. 2. Add the blueberries and yoghurt and mix together. 3. Spoon mixture evenly into plastic cups or patty cases (place inside muffin tin first). If using plastic cups only fill a third of the cup. 4. Put a popsicle stick in the middle of the mixture. 5. Freeze for a few hours until frozen. 6. Serve in patty case, or if in a cup, run under water to loosen before removing from cup. Equipment list 1. Chopping board 2. Mixing bowl 3. Fork/potato masher and spoon 4. Patty cake cases or plastic cups 5. Patty cake/ muffin tin (if using patty cake cases 6. Popsicle sticks 7. Freezer 8. Foil/ cling wrap for storage (see reverse)
Costing information per serve (Calculated March 2016) Cost $0.42 Suggested selling price $1.50 Profit $1.08 How to save $$ Use frozen blueberries (or other fruit) instead of fresh as these are generally cheaper. Sometimes fresh blueberries might be cheaper when they are in season. Flavour alternatives 1. Banana and mixed berry 2. Banana and peach 3. Banana and strawberry 4. Banana and mango 5. Try different flavours of low fat yoghurt Storage tip After the yoghurt mix has frozen, you can wrap the patty cases or cups individually in cling wrap or foil to keep fresh. Simply pierce the wrap with the popsicle stick and then wrap.
Apple and Cinnamon Toasted Delight Serves: 14* Green *depending on size of raisin bread Ingredients 1. 800g tin pie apple 2. 2 loaves raisin bread 3. Margarine or spray oil 4. Cinnamon Equipment list 1. Chopping board 2. Mixing bowl 3. Spoon 4. Can opener 5. Sandwich press or jaffle iron Method 1. Put the apple in a mixing bowl and add 2-3 shakes of cinnamon. Mix. 2. Lightly spread the backs of two slices of bread with margarine or lightly spray the jaffle iron with oil. 3. Add 1-2 spoons of the apple mixture to 1 slice of bread. Put second slice of bread on top and place in jaffle iron. 4. Cook until lightly browned. Cooking time will vary depending on your jaffle iron. 5. Serve while hot.
Costing information per serve (Calculated March 2016) Cost $0.56* Suggested selling price $2.00 *Does not include Profit $1.44 margarine or cinnamon Preventing wastage 1. Leftover raisin bread can be frozen and re-used the following weeks. 2. Freeze leftover pie apple in small containers and defrost as needed each week. Flavour alternatives Replace the apple with slices of banana. Sprinkle with cinnamon. Add sultanas to the apple mixture. Try serving with custard or low fat vanilla yoghurt.
Strawberry Kiwi Frozen Treats Serves: 20 Green Ingredients 1. 1.5 cups 99% orange juice 2. 2 cups water 3. 2 kiwi fruit 4. 1 punnet strawberries or 1 cup frozen strawberries Equipment list 1. Chopping board 2. Knife 3. Plastic cups 4. Paddle pop sticks 5. Jug 6. Spoon 7. Freezer 8. Foil Method 1. Pour juice and water into a jug and mix. 2. Cut strawberries and kiwi fruit into small slices (~2-3cm) 3. Pour the juice mixture evenly amongst the plastic cups (~1/2 full). Spoon in the strawberry and kiwi pieces evenly amongst the cups. 4. Cover with foil and pierce paddle pop stick through foil into cup. 5. Freeze until frozen. 6. Run cup under water to loosen and serve on stick.
Costing information per serve (Calculated March 2016) Cost $0.17 Suggested selling price $1.00 Profit $0.83 Flavour tips 1. Try different flavours of 99% juice e.g. pineapple, pine-orange, apple and mango. 2. Use different types of fruit such as pineapple, melon, grapes, mango or berries. 3. Vary the water to juice ratio to find your preferred taste. The more water added the healthier! Preventing waste If you are serving fresh fruit or fruit kebabs at your canteen, you can use the leftovers that didn't sell to make these frozen iceblocks. This way you prevent the fresh fruit from over ripening and being discarded.
Banana Blueberry Muffins Serves: 12 Amber Ingredients 1. 1-2 ripe bananas 2. 1 punnet fresh blueberries or 1 cup frozen blueberries 3. 1 cup white self-raising flour 4. 1/2 cup wholemeal self-raising flour 5. 1 egg 6. 2/3 cup low fat milk 7. 1/4 cup olive oil 8. 1/4 cup sugar 9. 1 tsp vanilla essence Method 1. Pre-heat oven to 180 oc. 2. Place patty cases into muffin tin. 3. Mash banana with fork in mixing bowl. 4. Add sifted flours, sugar, blueberries, egg, milk, vanilla essence and oil. Mix until combined. 5. Spoon into patty cases. 6. Bake in oven for 20 minutes or until golden. To test insert a skewer and if it comes out clean they are cooked. 7. Cool on cooling rack. Equipment list 1. Mixing bowl 2. Fork and spoon 3. Measuring cup 4. Sifter 5. Patty cases and muffin tin 6. Oven 7. Oven mitts 8. Skewer 9. Cooling rack
Costing information per serve (Calculated March 2016) Cost $0.32* Suggested selling price $1.50 Profit $1.18 * Does not include vanilla essence Flavour alternatives 1. Add lemon rind 2. Add any kind of frozen or fresh berries 3. Add a shake of cinnamon 4. Add a handful of chopped walnuts Healthy tip To add extra fibre, reverse the flour ratio. E.g. use 1 cup of wholemeal self raising flour and 1/2 cup white self-raising flour. Preventing waste Left over muffins can be frozen. Wrap in gladwrap and defrost when needed. To freshen, warm in the microwave prior to serving.
Spinach and Feta Toasted Wraps Serves: 12 Green Ingredients 1. 12 wholemeal wraps 2. 200g low fat feta cheese 3. 300g low fat tasty cheese, grated 4. 120g spinach Equipment list 1. Chopping board 2. Knife 3. Sandwich press Method 1. Chop feta cheese into cubes (~1cm) 2. Layout wraps. Add 5-6 spinach leaves, small handful of feta squares and a spoonful of grated tasty cheese. 3. Wrap and place in sandwich press until golden brown. 4. Cut in half and serve on napkin or paper plate. Note: The feta cheese will not melt, just soften.
Costing information per serve (Calculated March 2016) Cost $1.39 Suggested selling price $3.00 Profit $1.61 Preventing wastage 1. Leftover wraps can be frozen. 2. Buy cheese with a long use-by date so it can be stored in the fridge for several weeks. 3. Spinach can be purchased loose at the supermarket. This way you can buy the required amount instead of purchasing a whole pack. 4. It is preferable to cook on demand. If you have leftover cooked wraps, offer them as free samples or at discounted prices to encourage new customers the following week. Flavour tips 1. Add spring onions to give it an extra flavour kick. 2. Add lean chicken for a meat option. 3. Tomato can add an extra burst of flavour.
Roll d Eggs Serves: 12 Ingredients 1. 12 wholemeal rolls 2. 2 tomatoes, chopped 3. 50-100g spinach, chopped 4. 100g low fat tasty cheese, grated 5. 12 eggs 6. 2 spring onions, sliced Green Equipment list 1. Chopping board 2. Knife and spoon 3. Baking tray 4. Oven 7. Cracked pepper Method 1. Pre-heat oven to 180 oc. 2. Slice the top off each roll, set aside for later. 3. Scoop out middle of roll to create a bowl shape. Place rolls onto a baking tray. 4. Chop tomatoes into small chunks (~1-2cm), chop spinach roughly and slice spring onions. 5. Place a portion of the tomato, spinach and cheese in each roll. 6. Crack one egg into each roll and sprinkle with spring onions and cracked pepper. 7. Bake in a 180 oc oven for 10-15 mins until eggs are cooked. Place the lid on top for the last few minutes of cooking.
Costing information per serve (Calculated March 2016) Cost $1.02* Suggested selling price $3.00 Profit $2.48 * Does not include cracked pepper Flavour tips 1. Add fresh herbs 2. Add capsicum 3. Add mushroom 1. Leftover rolls can be frozen. Preventing wastage 2. Buy cheese with a long use-by date so it can be stored in the fridge for several weeks. 3. Buy small amounts of vegetables the first few times you make this recipe until you figure out how many you will sell. 4. Left-over chopped vegetables could be cooked into a meat sauce to use for burritos, spaghetti, tacos, etc.
Tex-Mex mince Serves: 20* *Depending on serving method Ingredients 1. 1 tsp olive oil 2. 1 onion 3. 3 cloves garlic 4. 500g beef mince 5. 1 zucchini, grated 6. 1 carrot, grated 7. 400g tin kidney beans 8. 400g tin crushed tomatoes 9. 3 tablespoons paprika 10. 1.5 tablespoon ground cumin 11. 1.5 tablespoon ground coriander Equipment List 1. Chopping board 2. Knife Green 3. Measuring spoon 4. Grater 5. Strainer (to drain and wash kidney beans) 6. Can opener (if cans don t have a ring pull) 7. Wooden spoon 8. Fry pan or saucepan 9. Stove top Method 1. Finely chop onion and crush garlic. 2. Add oil to frypan, heat and then fry the onion and garlic until transparent (~3-4 mins) 3. Add mince and cook until browned, mixing to break up clumps. 4. Add remaining ingredients and cook for 10-15 mins until most of the moisture is absorbed, stirring occasionally. 5. See back for serving suggestions SERVING SUGGESTIONS
Costing information Cost per serve is dependent on what the mince is used for. The total cost of the mince ingredients was $9.75* as at March 2016. * Does not include herbs, spices and oil Serving suggestions The mince mixture can be used in the following: 1. Toasted sandwiches and wraps add low fat grated cheese for extra flavour. 2. Tacos* spoon meat in a taco shell and top with shredded lettuce, diced tomato, grated carrot and low fat grated cheese. (*amber) 3. Burritos spoon meat on burrito wrap and top with lettuce, tomato, mushrooms, corn and low fat grated cheese. 4. Baked potato spoon meat on a baked potato and top with your favourite salads, low fat grated cheese and a dollop of low fat natural yoghurt. 5. Pasta place over cooked pasta and serve with a side salad. An extra tin of tomatoes can be added to bulk up the mixture. Preventing waste 1. Leftover mince mixture can be frozen. Freeze in small portion sizes and defrost as needed. 2. Leftover bread/wraps/ cooked pasta can be frozen.
Lemon Pepper Corn Serves: 24 Green Ingredients 12 corn cobs 2-3 lemons Cracked pepper Method 1. Peel outer leaves from corn cobs. 2. Cut corn cobs in half. 3. Place cobs on foil (3-4 halves per sheet of foil) 4. Grind black pepper and squeeze lemon juice on corn. 5. Wrap in foil and cook on BBQ for 10-15 minutes, or until desired level of browning reached. 6. Serve with toothpicks. Equipment list 1. Chopping board 2. Knife 3. Foil 4. BBQ 5. BBQ tongs 6. Toothpicks
Costing information per serve (Calculated March 2016) Cost $0.47* Suggested selling price $1.00 Profit $0.53 * Does not include cracked pepper 1. Lemon and parsley 2. Lemon, garlic and parsley 3. Lime, chilli and coriander 4. Paprika, chilli and lime Flavour tips
Popcorn Serves: 6 Green Ingredients 1. 1/4 cup popcorn kernels 2. Spray oil (olive or canola) 3. Pizza topping herbs Equipment list 1. Microwave container with lid or paper bag 2. Spoon 3. Paper cup or zip lock bag to serve Method 1. Place popcorn kernels into a microwave safe bowl with a lid or in a paper bag. 2. Microwave on high for 2-4 minutes or until popped. Cooking time will vary depending on your microwave. 3. Spray with oil, sprinkle with herbs and mix. 4. Serve in paper cup or zip lock bag.
Costing information per serve (Calculated March 2016) Cost $0.04* Suggested selling price $0.50 Profit $0.46 * Does not include oil and herbs 1. Mixed herbs 2. Cracked pepper 3. Paprika 4. Coriander Herb and spice alternatives
Pumpkin Soup Serves: 20 Green Ingredients 1. 1 Tbs canola oil 2. 2 butternut pumpkins, skin removed 3. 2 large onions 4. 1 sweet potato, peeled 5. 2 potatoes, peeled 6. 1 carrot 7. 1.5 L low salt vegetable stock 8. 1 Tbs curry powder 9. 2 Tsp cumin 10. Water as required (depending on desired thickness) Method 1. Roughly chop onions and other vegetables, keeping onions separate. 2. Add oil to frypan, heat and add onions. Cook until transparent. 3. Add spices and mix well to avoid sticking to pan. 4. Add stock and remaining vegetables. 5. Bring to the boil and cook for around 30 mins or until vegetables are soft. 6. Allow to cool slightly and then blend the soup in batches. 7. Serve in polystyrene or heat proof cups with a slice of bread or roll. Equipment list 1. Large saucepan 2. Wooden spoon 3. Stove top/hot plate 4. Knife 5. Chopping board 6. Blender/stick mixer 7. Soup ladle
Costing information per serve (Calculated March 2016) Cost $1.11* Suggested selling price $3.00 Profit $1.89 * Does not include oil, curry powder and cumin Serving Suggestions 1. Serve with a crusty bread roll or slice of bread. 2. Garnish with fresh parsley or chives. 3. Add a dollop of low fat natural yoghurt. Flavour alternatives 1. Use cinnamon and cloves instead of curry powder and cumin 2. Use chicken stock instead of vegetable stock (note: this would no longer be suitable for vegetarians) 3. Vary the types and amounts of vegetables used. E.g. if you don t have sweet potato, add more carrots. 4. Add half a cup of red lentils