FOOD FOOD FOOD

- Easy, tasty meals you can cook at home -

Proudly produced by Banyule Youth Services as a part of the VicHealth BrightFutures funded project, 'Shaping Our Fate'.

CHEESY OMELETTE

Serves 1 Time 10 mins

Method

Crack the eggs into a mixing bowl, season with a pinch of salt and

pepper, then beat well with a fork until fully combined.

Place a small non-stick frying pan on a low heat to warm up.

Add ½ tablespoon of oil to the hot pan, then carefully pour in the

eggs.

Tilt the pan to spread them out evenly, using a fork to mix the eggs

around the pan.

When the omelette begins to cook and firm up, but still has a little raw

egg on top, sprinkle over the cheese.

Using a spatula, lift around the edges of the omelette, then fold it

over in half.

When it starts to turn golden brown underneath, remove the pan from

the heat and slide the omelette onto a plate.

Things you need

2 Large Eggs

Grated Cheese

1 Teaspoon of butter or oil

Small non-stick frying pan

Spatula

SUPER SPEEDY CHILLI TUNA RICE

Serves 1 Time 5 mins

Method

Peal open the seal on the rice cup and place in the microwave.

Heat on high for 1 minute (make sure to check the time on the

packaging).

Remove carefully from Microwave and tear open completely.

Open the can of tuna and drain the liquid in the sink.

Combine the hot rice and tuna in a bowl, squeeze lemon juice over

the top and add salt and pepper to taste. Mix to combine.

Things you need

Small 95g Tuna with chilli

Half a lemon

125g Microwave rice cup

Pinch of salt & pepper

Microwave

DIY RAMEN

Serves 1 Time 10 mins

Method

Cook the noodles in boiling water with the sachet of flavouring

provided.

Add the spring onion and frozen veggies for the final 2 min.

Meanwhile, simmer the egg for 7 mins, run it under cold water to stop

it cooking, then peel it.

Tip the noodles and veggies into a deep bowl, halve the boiled egg

and place on top.

(Optional) Sprinkle with sesame seeds, drizzle with sesame oil or

chilli sauce.

Things you need

Pack of instant noodles

1 spring onions chopped

1 egg

1/2 cup frozen mixed

vegetables

2 small to Medium size

pots

CHOCOLATE MUG CAKE

Serves 1 Time 5 mins

Method

Mix all the ingredients very well with the spoon in mixing bowl.

Pour the cake batter into the microwave-safe mug.

Microwave for 1 minute at a time. The cake is ready when it has risen

above the mug and the top is firm. Enjoy!

Things you need

1 egg

4 tablespoons plain flour

4 tablespoons caster

sugar

2 tablespoons cocoa

powder

3 tablespoons vegetable

oil

3 tablespoons milk

1/2 teaspoon baking

powder

Microwave-safe mug

Mixing bowl

Spoon

HOT TIP

Why not add a scoop of ice cream to take this to

the next level!

EASY BAKED POTATO

Serves 1 Time 15 mins

Method

Wash the skin of the potato, then dry with a paper towel.

Prick several times using a fork. (if you don't do this the potato can

explode)

Place the potato on a microwave-safe plate.

Cook on full power for 5 minutes.

Turn over carefully with tongs and continue to cook for about 4-5

minutes more (depending on your size of potato the cooking time will

vary).

When the potato is soft (fork easily pierces through) remove from the

microwave and cut in half.

Sprinkle with salt and pepper to taste and mash up the inside a little

with a fork. Add any toppings of your choice, get creative!

Things you need

1 large potato

Salt & pepper

Fork

Knife

Microwave-safe plate

Microwave

Paper towel

Tongs

Topping ideas

Grated cheese

Leftover chili

Sour cream and spring

onion

Cottage cheese and

chives

Diced avocado and tomato

Tuna mix (with corn,

spring onion & whole egg

mayo)

MAC & CHEESEServes 4 Time 30 mins

Method

Bring a large pot of lightly salted water to a boil.

Cook elbow macaroni in the boiling water, stirring occasionally until

cooked (check packet for time). Drain.

Melt butter in a saucepan over medium heat; stir in flour, salt, and

pepper until smooth, about 5 minutes.

Slowly pour milk into butter-flour mixture while continuously stirring

until mixture is smooth and bubbling, about 5 minutes

Add Cheddar cheese to milk mixture and stir until cheese is melted, 2

to 4 minutes.

Fold macaroni into cheese sauce until coated.

Things you need

1 box elbow macaroni

1/4 cup butter

1/4 cup all-purpose flour

2 cups shredded Cheddar

cheese

Salt & Pepper

Large pot

Wooden spoon

ONE POT PASTAServes 4 Time 30 mins

Method

Gather all your ingredients.

Place all ingredients into a pot except for the cheese. Cover and bring

to the boil.

When boiling remove the lid and reduce heat to medium. Continue to

cook for 10 minutes or until the pasta is softened and all of the liquid

is reduced to a creamy sauce.

Take off the heat, add the parmesan cheese and stir. Serve and

enjoy!

Things you need

350g dried fettuccine

pasta

1 medium onion, sliced

3 cups baby spinach

leaves

1 tin (400g) diced

tomatoes

1 tbsp Italian herb mix

3 cloves garlic, sliced

2 vegetable stock cubes

5 cups (1.25L) water

Salt & pepper

Parmesan cheese grated

Large pot

Wooden spoon

GREEK SALADServes 6 Time 20 mins

Method

Gather all your ingredients.

Combine tomato, cucumber, onion, capsicum, olives and feta in a

salad bowl. Sprinkle with oregano and salt.

Whisk together the oil and vinegar in a jug. Drizzle the salad with

dressing and toss to combine. Serve immediately.

Things you need

6 ripe tomatoes, chopped

2 cucumbers, chopped

1 red onion, sliced into

rings

1 red capsicum chopped

200g Greek olives

220g feta, chopped

1 teaspoon dried oregano

1 teaspoon salt

125ml (1/2 cup) olive oil

60ml (1/4 cup) white

vinegar

Large bowl

Small bowl

Chopping board

Knife

VEGAN DHALServes 6 Time 45 mins

Method

Gather all your ingredients.

Pour the lentils and 6 cups of water in a saucepan on a medium heat,

and cook for 30 minutes. Skim off the foam as it gathers at the top.

Meanwhile, add a little oil to a frying pan and cook the onion for a few

minutes. Then stir in the garlic, chili, ginger, and spices, and fry for a

further 2 minutes or until the cumin seeds begin to crackle. Then add

the tomatoes and fry for another 2 minutes.

Once the lentils have softened, transfer the onion mixture to the

saucepan with the lentils and simmer for 10 minutes.

Add salt and pepper to taste.

Things you need

2 cups red lentils rinsed

1 onion diced

6 garlic cloves grated

4 chilies sliced

Large thumb of ginger

grated

4 tomatoes diced

3 tsp turmeric

3 tsp cumin seeds

2 tsp garam masala

Salt & pepper

Vegetable oil

Large saucepan

Chopping board

Knife

Grater

PIZZA DOUGH Makes 4 bases Time 3 hours 

Method

Combine flour, yeast and salt in a large mixing bowl and mix well.

Add water and mix well together until combined. Once mixed together

turn onto a floured bench and knead for 5-10 minutes until the dough

is smooth and springy.

Return the dough to a clean oiled bowl, cover with plastic film and tea

towel, leave in a warm place to double in size which takes

approximately 2 hours. Once the dough has finished rising, turn out

onto a floured surface and cut into 4 equal size pieces. Knead each

piece into a smooth ball.

Oil a baking tray and place the 4 balls of dough on it. Cover with a

piece of oiled cling film and tea towel and leave to rest for 20 mins.

Roll out to desired size and cover with favourite toppings.

Place on oiled baking tray and bake in preheated oven at 220°C for

15-20 minutes or until crust is golden.

Things you need

800g plain flour

1 satchet dried yeast

500ml warm water

2 tsp salt

Oil

Rolling pin

Large mixing bowl

Tea towel

Cling wrap

Baking tray

Topping ideas

Cheese and crushed

tomato

BBQ sauce, topped with

grilled chicken and

cheddar cheese.

Pesto with mushrooms,

feta, tomatoes, and

Parmesan cheese

If you're short on time you can just add your favourite toppings to flat bread and bake

for 10 mins!

Hot Tip

CHILLI CON CARNE

Serves 4 Time 45 mins

Method

In a frying pan, heat olive oil over high heat and brown the mince.

Add onion, chilli and garlic and cook until the onion is translucent.

Stir in tomato paste and cook for two minutes, then add canned

tomatoes with the beef stock. Then add the beans, oregano and

cumin.

Simmer on low for 20 minutes. Season with salt and pepper, and

serve.

Things you need

1 tbs olive oil

500 g beef mince

1 onion (large, diced)

1 tsp chilli (crushed)

4 garlic cloves (crushed)

2 tbs tomato paste

400 g canned tomato

1 cup beef stock (liquid)

400 g canned kidney

beans (drained)

2 tsp dried oregano

1 tsp ground cumin

Large frying pan

Wooden spoon

HOT TIPYou can serve it with corn chips to scoop it up with and some sour cream to

cool the heat.

BASIC RISOTTO

Serves 4 Time 50 mins

MethodHeat the stock to a simmer in a medium saucepan, then lower the

heat so that the stock just stays hot. In the large saucepan, heat the

oil and 1 tablespoon of the butter over medium heat. When the butter

has melted, add the onion. Cook for 2 to 3 minutes or until slightly

translucent.

Add the rice to the pot and stir it with a wooden spoon so that the

grains are coated with the oil and melted butter.

Add a ladle of hot chicken stock to the rice and stir until the liquid is

fully absorbed. When the rice appears almost dry, add another ladle

of stock and repeat the process. It's important to stir constantly,

especially while the hot stock gets absorbed, to prevent scorching,

and add the next ladle as soon as the rice is almost dry. Continue

adding stock, a ladle at a time, for 20 to 30 minutes or until the grains

are tender but still firm to the bite, without being crunchy.

Stir in the remaining 2 tablespoons butter, the Parmesan cheese,

season to taste with salt.

Things you need

1 1/2 cups arborio rice

4 cups chicken stock

1 small onion chopped

3 tablespoons butter

1 tablespoon oil

1/4 cup Parmesan cheese

(grated)

Salt (to taste)

Medium saucepan

Large saucepan

Wooden spoon

You can mix things up a bit by adding frozen veggies

and chicken or tofu during the last few minutes of

cooking

Hot Tip

SOLID STAPLESHow to master the

basics

Boiled eggs

Place 1 cup of rice in a mesh strainer and wash under cold running water until the water

underneath runs clear. Transfer rice into a medium sized saucepan, add 1 1/2 cups of cold water

to the saucepan and cook uncovered on high until the water just starts bubbling. As soon as the

water bubbles, turn down to a low heat and cover for 15 minutes. After 15 minutes, turn off the

heat and leave for another 5 minutes covered. After 5 minutes, carefully lift the lid and fluff the

cooked rice with a fork.

White Rice

For a soft-boiled egg, bring a pan of water to the boil, gently lower the egg into it with a spoon and

cook for six minutes. For hard-boiled eggs, start in a pan of cold water and bring up to the boil,

then cook for seven-10 minutes – the longer you cook, the firmer the egg will be. Plunge the egg

into cold water as soon as it's done to stop it from overcooking. Peel under cold running water.

Mix eggs, a dash of milk, salt and pepper in bowl.

Heat butter or oil in a nonstick pan over medium heat until hot. Pour in egg mixture. As eggs begin

to firm up, gently move the eggs across the pan with a spatula. Keep cooking, lifting and folding

eggs until eggs are firm and no visible liquid egg remains. Serve and enjoy immediately.

Scrambled eggs

SOLID STAPLESHow to master the

basics

How to stay safe in the kitchen

Heat a large pot with water and a good amount of salt until boiling. Put the uncooked pasta into

the boiling water for the required amount of time stated on the packet. Drain carefully over the

sink with a strainer.

If you're making a sauce, keep some of the pasta water aside as it acts as a great thickener for

your sauce.

Pasta

Hygienic handling of food like raw chicken is important to prevent getting food poisoning. Make

sure to always wash your hands before cooking or eating and after touching raw meat. Use

separate chopping boards for raw meats and vegetables, and make sure to clean all utensils

thoroughly after use. When storing meat in the fridge, always use a clean, sealed container and

place it on the bottom shelf to avoid dripping onto other foods.

BANYULE YOUTH SERVICES

Banyule Youth Services values, engages and empowers young people between the ages of 12 - 25 years who are living, going to school, working

or socialising in the Banyule community.

Banyule Youth Services run a number of fantastic activities for young people throughout the year including Street Art, Rainbow Space, FReeZA

music and arts events, various social groups, a large youth festival (YouthFest), skate, scooter & BMX competitions, youth programs, school

holiday activities and much more! We also offer support, advice and wellbeing information to young people &

their families.

For further details about these activities, head to: www.banyuleyouth.com or www.facebook.com/banyuleyouthservices

banyuleyouth@banyule.vic.gov.au 9457 9855

@banyuleyouth