Healthy Recipes for Justice

87693 VALS Calendar V.3 26/3/07 9:21 AM Page 1 Healthy Recipes for Justice Cheap, Easy, Nutritious & Tasty recipes

87693 VALS Calendar V.3 26/3/07 9:21 AM Page 2 Banana pancakes Makes 4 1 cup plain flour, sifted 2 teaspoons baking powder 1 egg 1/2 tablespoon of sugar 1 cup low-fat milk 1 banana 1 tablespoon of honey Child Support Do not enter in to any private child support agreement without legal advice. JULY 2007 1. Mix together flour, egg and sugar. 2. Gradually stir in milk until batter is smooth. 3. Mash banana and add to the batter. 4. Heat a non-stick pan over medium heat. Pour in one quarter of the batter and allow to cook for 2-3 minutes on each side. Serve with a little bit of honey over the top.

87693 VALS Calendar V.3 26/3/07 9:21 AM Page 3 The World s Easiest Salad Serves 4 1 440g can of three bean mix (near the canned vegies at the supermarket) 1/2 onion 1/2 capsicum 1 stick celery 1/2 cup cashew nuts or almonds (unsalted) 1/3 cup no-oil (fat free) salad dressing, eg. Fresh dressing Broken Relationships Get legal advice quickly it will help you get child access when a relationship breaks down. AUGUST 2007 1. Chop the vegetables. 2. Open the can of beans, combine all ingredients and place in a salad bowl. Finished! Great side serve for dinner, or great to take to work for lunch.

87693 VALS Calendar V.3 26/3/07 9:21 AM Page 4 Easy Scrambled Eggs Serves 1 2 eggs 2 teaspoon low fat milk 2 mushrooms, sliced 1/2 tomato diced into small squares any other vegetables you would like to add 1 teaspoon of any herbs or spices you like (like curry powder to make curried egg!) How to make a NO COMMENT Interview Step 1 - state your name and address Step 2 - answer no comment to all other questions ASK TO SPEAK TO A LAWYER SEPTEMBER 2007 1. Mix the eggs and milk in a bowl. 2. Add the mushrooms, tomato and herbs to a saucepan on low heat and cook for 2minutes. 3. Add the egg and milk to the saucepan, and keep stirring until the mixture stiffens and the eggs are scrambled. Just keep stirring! Serve on wholegrain toast.

87693 VALS Calendar V.3 26/3/07 9:22 AM Page 5 Baked Bean Toasted Sandwich Serves 1 1 small can of baked beans 1 slice of low fat cheese 2 slices of wholegrain bread Police Matters Always stay calm when dealing with police, swearing or physical retaliation may result in new or extra criminal charges being laid. OCTOBER 2007 1. Make a baked bean and cheese sandwich 2. Put it in the toasted sandwich maker for about 5 minutes - until the bread is crispy, the baked beans are hot, and the cheese has melted. Nutritiously delicious!

87693 VALS Calendar V.3 26/3/07 9:22 AM Page 6 Choose-your-own Flavour Muffins Makes 12 2 cups self raising flour 1/3 cup sugar 1 tablespoon baking powder 1/4 cup olive oil 2 eggs 1 cup skim milk Flavouring choices: 2 mashed bananas, 1 cup frozen blueberries or raspberries, 1 cup sultanas or chocolate chips, 1tsp powdered cinnamon, 1 tsp vanilla essence, or try your own! Fines Pay without delay or ask for extra time to pay your fine Contact: The Sheriffs Office on 9200 8222 or free call 1800150410 for country callers to work a payment plan out. NOVEMBER 2007 1. Preheat oven to 400-degrees. 2. Grease 12 muffin cups. 3. Mix dry ingredients. 4. Beat the egg whites, add milk and oil. Mix. 5. Pour over dry ingredients and mix gently until well blended. 6. Fill muffin cups 2/3rd s full. Bake 20 minutes or until brown and serve hot. Can be frozen and put into the kid s lunch boxes.

87693 VALS Calendar V.3 26/3/07 9:22 AM Page 7 Winter Warmer Soup Serves 6 3 capsicums 3 onions 3/4 cabbage 8 celery sticks 1 carrot 3 large peeled tomatoes (or 1 large tin of tomatoes) 2 packets French Onion Soup (low salt) 1 x 440g tin red kidney beans 6 cups of water Tenancy You must notify your landlord and get his consent if you are wanting to sublet your house (help pay the rent). Keep all rent receipts records and any documents relating to your tenancy as you could use this information in a tenancy dispute. DECEMBER 2007 1. Shred cabbage (chop finely) and chop other vegetables into large chunks. 2. Put into a big pot with water, beans and French onion soup mix. 3. Simmer until vegetables are soft. Serve with brown bread or rolls.

87693 VALS Calendar V.3 26/3/07 9:22 AM Page 8 Make it yourself PIZZA Serves 1 1 pita bread round 1 tablespoon tomato paste 1/4 onion, finely sliced 1/4 cup reduced fat cheese or fetta, grated Your choice of toppings; sliced mushrooms, corn kernels, spinach leaves, sliced capsicum, olives, sliced zucchini, 30grams lean ham. Discrimination If you have encountered Discrimination in the workplace, schools, real estate or retail area it s important to do something about it or nothing will change. Get legal advice as to the best option to take. JANUARY 2008 1. Preheat oven to 200 C. 2. Spread tomato paste over the pita bread and top with onion slices. Arrange all the toppings how you like them on the pita bread, sprinkle with the cheese last. 3. Bake in the oven (or under the grill) for about 10minutes until the cheese is melted and vegetables are cooked.

87693 VALS Calendar V.3 26/3/07 9:22 AM Page 9 Mmmm Fried Rice Serves 6 1 teaspoon oil 2 medium onions, finely chopped 2 cloves garlic, crushed 2 carrots, peeled and diced 4 mushrooms, sliced up 1 medium red capsicum, finely chopped 1 1/2 cabbages, shredded 1 1/2 cups frozen or canned corn 3 tablespoons of salt reduced soy sauce 2 rashers lean bacon (optional), all fat cut off! 4 1/2 cups cooked rice Solicitors Hints Its Important to let your family, criminal or civil solicitor know: if you are unable to attend court if you change your contact details if you don t understand any legal terms concerning your case FEBRUARY 2008 1. Cook the rice, takes about 15minutes in a big pot of water. 2. Chop up the vegies. 3. Heat oil in large frying pan or wok. Cook onion, garlic, carrots and bacon for 5minutes. 4. Add everything else, and cook for another 5 minutes until everything is hot!

87693 VALS Calendar V.3 26/3/07 9:22 AM Page 10 Quick n Easy Family Mince Serves 6 500g low fat mince 2tbsp oil or margarine 3 cups water 3/4 packet of chicken noodle soup 3/4 cup uncooked rice 4 1/2 cups of cabbage, chopped finely 3 carrots, peeled and sliced 1 1/2 onions chopped Pepper or your choice of herbs to taste Legal Advice Walk in or phone for free VALS legal advice get legal advice in: criminal matters family matters civil matters Let a VALS solicitor help you make the right decision. MARCH 2008 1. Fry the mince and onions in a large pot in the oil or margarine until brown. 2. Add the water, soup mix and rice. Leave to cook while you are chopping the vegetables. 3. Add the vegetables and pepper or herbs. Cook with the lid off until the vegetables are soft, you might need to add more water if it gets a bit dry. If you need to feed more than 6 people, add more rice or vegetables to make it bigger.

87693 VALS Calendar V.3 26/3/07 9:22 AM Page 11 20 minute Egg Bake Serves 6 6 eggs 2 cups of leftover, fresh or frozen vegies. (eg. Carrot, broccoli, capsicum, peas or beans) 1/2 cup of low fat grated cheese VALS Facts Yes VALS does act in NOT GUILTY Plea matters if it seems a successful outcome to the case is likely. Yes VALS does act for women in all matters as long as there is no conflict of interest. APRIL 2008 1. Preheat oven to 200 C 2. Peel and chop the vegies. 3. Put eggs in to a large bowl and mix in vegetables. 4. Wipe a little oil around the baking dish (any shallow baking dish will be ok). 5. Pour in egg mixture and add grated cheese on top. 6. Cook in oven for 20minutes or until egg is set and cheese is melted. Serve with some wholegrain bread and salad (like lettuce and tomato).

87693 VALS Calendar V.3 26/3/07 9:22 AM Page 12 Simple Potato Burgers Makes 6 2 medium potatoes, peeled and chopped 1 zucchini, grated 1 carrot, grated 1 cup instant oats (porridge) 2 eggs 2 tablespoons bbq or tomato sauce 1/4 cup chopped herbs (parsley, basil, coriander or your choice) Breathalyzer and Breath Test If your BREATHALYZER READING is above the legal limit the police will ask you to accompany them back to the police station for another test called a BREATH TEST, if you refuse to go you will be charged and if found guilty you could be disqualified from driving for at least 2 years. MAY 2008 1. Steam or microwave the potatoes for 8 minutes until cooked. 2. Mash poatoes, and then combine them with the remaining ingredients, mixing well. 3. Shape the mixture into 8 burgers, and grill or bake for 15-20minutes. These taste great in a salad roll!

87693 VALS Calendar V.3 26/3/07 9:22 AM Page 13 Tuna Pasta Bake 425g can of tuna (in springwater) Large can of corn kernels Jar of pasta bake sauce, any flavour 2 cups of spiral pasta 1/2 cup grated cheese, low fat 1 cup of mixed chopped vegetables (mushroom, capsicum, carrot, anything you like) Under Arrest If police ask you to go back to the police station to answer questions: you don t have to go unless you are under arrest if you are under arrest ask why the only thing you have to tell police is your name and address. If you attend the police station and you are not under arrest you are free to leave at any time. JUNE 2008 1. Pre-heat oven to 180 C 2. Cook the pasta in a pot of water, should take about 12minutes. 3. Add everything else to a baking dish, and combine well. 4. Pour over the pasta sauce 5. Cover the top with grated cheese and bake for 20minutes in the oven until the cheese is melted and brown. Eat it by itself, or with some salad.

87693 VALS Calendar V.3 26/3/07 9:22 AM Page 14 Handy Food Tips Instead of adding extra oil, margarine or butter to meals for extra taste (too much fat!) - try adding garlic, herbs and spices, or lemon for flavouring. Don t skip breakfast! People who DO eat a healthy breakfast are much more likely to be healthy and not overweight. Cereal and milk is an excellent choice. Is meat too expensive?? Try buying these foods instead of meat: baked beans, eggs, tinned fish, lentils, or chickpeas. You can also find ready-to-eat vegetarian sausages, marinated tofu, and vegie burgers in the fridge section of the supermarket. Try to shop at a supermarket once a week (best to do it on pay day). Write a list first and buy enough food so you don t have to get takeaway more than once that week. Can you only be bothered cooking a couple of times a week? Then just cook lots on those days and freeze leftovers in small containers. You can take these for lunch the next day or have them for dinner another night. Keep spare food for times when money might run out good healthy choices for the cupboard include: cereal and powdered milk, baked beans, tinned tuna/salmon, savoury biscuits like saladas, peanut butter, tinned or packet soups. Choose brown/wholemeal (or even better wholegrain) bread! It s got more vitamin and minerals than white bread, makes you feel fuller, and is heaps better for people with diabetes. Store potatoes in the dark otherwise they get sprouts growing out of them.

87693 VALS Calendar V.3 26/3/07 9:22 AM Page 15 THE VICTORIAN ABORIGINAL LEGAL SERVICE CO-OPERATIVE LIMITED VALS have Criminal Solicitors, Family Solicitors and a Civil Solicitor, Client Service Officers and a Research and Education unit. How to use VALS contact 24hr service 03 9419 3888 or toll free 1800 064 865. As from July 2005 all new clients must have proof of Aboriginality to get representation. VICTORIAN ABORIGINAL HEALTH SERVICE CO-OPERATIVE LIMITED Services are delivered through four program areas: Clinical Programs, Family Programs, Women s and Children s Programs, and Community Health Program. 186 Nicholson Street, Fitzroy 3065 Telephone: 03 9419 3000 Fax: 03 9419 1208 Email: vahs@kooriweb.org VALS wish to acknowledge the Illawarra Legal Service who were responsible for the concept of the Justice Calendar Recipe Book.