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Family Cookbook

Name: ______________________

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Contents

THE BACK TO BASICS COOK BOOK .............................................................................. 3

BACK TO BASICS GROUP AGREEMENT ................................................................................. 4

SAFE FOOD HANDLING .............................................................................................................. 5

SAFETY IN THE KITCHEN ......................................................................................................... 7

COOKING TECHNIQUE GLOSSARY .............................................................................. 9

HOW TO... ............................................................................................................................. 12

Chop and onion ................................................................................................................................ 12

Cook a plain omelette .................................................................................................................... 12

Cook pasta ........................................................................................................................................ 13

Cook perfect rice ........................................................................................................................... 13

Cut an avocado ................................................................................................................................ 14

Roll out pastry................................................................................................................................. 14

Separate and egg ........................................................................................................................... 14

BACK TO BASICS RECIPES ............................................................................................. 16

Crunchy Crostini ............................................................................................................................. 17

FRUIT SALAD ................................................................................................................................ 18

FRUIT SMOOTHIE ...................................................................................................................... 19

ENGLISH MUFFIN PIZZA’S .................................................................................................... 20

BUSH BEEF STIR FRY ................................................................................................................ 22

APPLE BERRY CRUMBLE ............................................................................................................. 24

CORN AND ZUCCHINI FRITTERS ........................................................................................ 25

CHICKEN BURGERS .................................................................................................................... 27

DELICIOUS DIPS AND DUNKERS ........................................................................................ 29

PUMPKIN PESTO FRITTATA .................................................................................................. 30

KEBABS ............................................................................................................................................ 32

TORTILLAS.................................................................................................................................... 34

SUMMER RICE PAPER ROLLS .................................................................................................. 37

CHOW MIEN ................................................................................................................................. 39

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PUMPKIN SOUP ............................................................................................................................. 41

HOME MADE BAKED BEANS ................................................................................................... 42

SESSION HANDOUTS FOR PARENTS ....................................................................... 44

SESSION 1: HANDOUT ‘WHY HEALTHY EATING' ....................................................... 45

SESSION 1: MY DAYS FRUIT AND VEGETABLE INTAKE TALLY SHEET ............. 48

SESSION 2: VISUAL AID OF TYPICAL CHILD DAILY FOOD INTAKE ................. 49

SESSION 2: HANDOUT AUSTRALIAN GUIDE TO HEALTHY EATING .............. 50

SESSION2: HANDOUT HOW TO PACK A HEALTHY LUNCH BOX ......................... 52

SESSION2: MY DAYS FOOD INTAKE TALLY SHEET .................................................. 53

SESSION 3: TAKEAWAY FOOD FAT CONTENT VISUAL AID ................................. 54

SESSION 3: LABEL READING PARENTS HANDOUT .................................................... 55

SESSION 3: SNACK ATTACK PARENT HANDOUT ........................................................ 56

SESSION 3: FAMILY FOOD HABITS CHART .................................................................. 57

SESSION 4: GOAL SETTING PARENTS HANDOUT ..................................................... 58

SESSION 4: REWARDS, RULES AND ROLE MODELLING PARENTS HANDOUT 59

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THE BACK TO BASICS COOK BOOK

Thank you for participating in the Back to Basics Cooking Club. This cookbook for you

and your family to be able to remember all the things you learnt of the course of the

program.

It contains all the delicious recipes that you made while at cooking club, plus a few

extra recipes. Now it’s your turn to put your news skills into action and prepare some

tasty meals at home!

This cook book contains useful information on food safety and hygiene, safety in the

kitchen, cooking techniques glossary, ‘how to’s’ of basic food preparation skills.

You’ll also find activities and parent handouts to remind you about the skills you healthy

habits that you learnt during the program.

Here’s a reminder of what you did in the Back to Basics cooking program:

Session Recipe

Topic Parent Activity

Session 1

Assessment 1

Crunchy

Crostini

Why food? What are

the benefits of eating

fruits and vegetables?

Identify health

benefits of fruits

and vegetables

Session 2

Fruit Salad

and Smoothie

Getting the balance

right- How much food

should my child eat?

View a day of healthy

food

Session 3

English muffin

Pizza’s

Family food habits Reading food Labels

Session 4 Bush Beef

Stir Fry

Goal setting/

monitoring

Setting a personal

and family goal

Session 5

Assessment 2

Apple Berry

Crumble

Congratulations- Evaluation and feedback

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BACK TO BASICS GROUP AGREEMENT

To make Cooking Club enjoyable for everyone I will do the following:

Be on time for Cooking Club

Wash my hands, tie back my hair, roll up my sleeves and put on an apron at the

beginning of Cooking Club

Always practice safe food handling

Listen to others when they are speaking

Follow instructions given by the group leader/s

Report any spills, trip hazards, fire or anything else I think looks dangerous to

the group leader/s

Be willing to try new foods even if I don’t think that I will like them. If I try

foods that I don’t like it I won’t spoil the experience for others by “bagging out

the food” or speaking negatively about the it

I won’t run, push or “rumble” in the kitchen

Be happy, helpful, willing to learn and most of all enjoy myself!

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SAFE FOOD HANDLING

It is very important to practice safe food handling so that the food doesn’t become

contaminated with bacteria that can make us sick. Whenever working with food it is

important to remember the following points:

Before touching food always wash your hands with warm soapy water for 30

seconds and then dry them with a clean hand towel or paper towel

Wash your hands again whenever you:

- Go to the bathroom, wipe or blow your nose, touch your face or hair or

handle garbage

- Handle raw meat, fish, eggs, chicken, unwashed vegetables

- Are about to handle cooked food

Cover cuts or grazes with a clean band aid. If you have a band aid on your hands

or fingers you may need to also wear a glove when handling food

Wipe the kitchen benches and table with sanitising spray before and after

preparing food

Wash all raw fruits and vegetables well before you start preparing them

Wash all utensils, containers and chopping boards that come into contact with

raw meat, fish, chicken, eggs, unwashed fruit and vegetables before using them

to prepare other foods. If possible use colour coded chopping boards for

different foods

- Red for raw meat

- Yellow for raw chicken

- Blue for raw fish

- Green for fruit and vegetables

- Brown for cooked meat

Keep all cold food in the fridge until you need it

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Serve hot food as soon as possible after it is ready. If the food is not going to

be eaten then let it cool in a shallow container. As soon as steam is no longer

rising off the food place a lid on it and put it in the fridge

Keep food stored in the fridge wrapped or covered with a lid

Keep raw meat, chicken or fish in the bottom of the fridge so that it can’t drip

onto other foods

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SAFETY IN THE KITCHEN

Most tasks in the kitchen involve working with sharp knives or hot pots, pans and trays.

It is very important make sure to work safely so that no one gets hurt. Here are some

ways to work safely in the kitchen:

When using knives

Only ever cut food on a clean chopping board. Ensure the board does not slip on

the bench by placing a damp chux or paper towel or a non slip mat underneath it.

Try not to chop foods on a crowded chopping board. Transfer cut food or food

waiting to be cut onto a plate or tray rather than keeping it on the chopping

board when you are trying to cut other things

Always keep the point and blade of the knife facing down

Grip the knife by wrapping your fingers around the handle in a firm but relaxed

way

Hold the piece of food that you are cutting with you other hand so that it

doesn’t move or fly away. Hold the food with your fingers curled over so that

they can’t slip under the knife. Never place the knife between your thumb and

fingers!

Always cut away from you, never cut towards you

If you must carry a knife always carry it with the point facing downwards

If you need to pass the knife to someone pass it by the handle not the blade.

Better still place it down on the bench and let the other person pick it up

Concentrate and pay attention to what you are doing

Never run in the kitchen as others around you may be using knives. Never run

with knives or scissors

Never put knives in a sink that is filled with water

When using the oven

Always ask an adult to turn the oven on/off

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Be careful when opening the oven as hot air escapes and may burn you if you get

to close. Stand back and open the oven door at arms length away from you

Open the oven door all the way before attempting to get anything out. Be

careful! The oven door will be hot also

Always take baking trays out of the oven using dry oven mitts

Make sure people around you know that you are opening the oven

Put hot dishes on heat proof surface or mat

When using the stove

Always ask an adult to turn the stove on

Leave pots on the stove with the handles to the side so that they don’t get

knocked off the stove

If removing hot pots/pans from the stove place them on a heatproof surface or

mat. If the handle of the pot is not heatproof pick it up using an oven mitt

Hold the handle of pots/pans with your free hand when stirring the food

Before you start cooking on the stove make sure you have everything that you

need so that you don’t need to leave your cooking unattended. Don’t leave a pot

on the stove unattended

When using electrical equipment

Make sure the cord is in good condition, don’t use a cord that is damaged or

frayed

Set up electrical equipment away from the stove, oven and knives as these may

damage the cord

Make sure your hands and the area that the electrical equipment is set up in is

dry

Turn electrical equipment off before leaving it unattended

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COOKING TECHNIQUE GLOSSARY

Bake: Cook food in an oven

Beat: To mix something rapidly with a fork or wooden spoon so that all the ingredients

are well combined or aerated

Boil: Cooking in a saucepan over a high heat so that you see bubbles rising to the

surface very quickly

Creaming: This term is often seen in cake and biscuit recipes that use butter and

sugar. Creaming means to beat the butter and the sugar using a wooden spoon or an

electric mixer until the butter becomes pale and creamy. Softening the butter first

will make it much easier. The best way to do this is to measure out how much you need,

ask an adult to chop it up into little pieces then leave out of the fridge until it is soft.

You could also soften the butter by placing it in the microwave for 15 seconds bursts at

a time, be careful though as it will melt very quickly in the microwave.

Deep fry: To cook food in enough hot oil so that the food is completely covered. Deep

frying can be very dangerous in the home so it should be done in a deep fryer and not in

a pot on the stove. Always ask and adult to help you fry food.

Folding in: A method used to mix ingredients very gently so that the ingredients

remain light and fluffy. You would see this term when cooking with whipped cream or

whipped egg white. To fold in use a wooden spoon or spatula and gently mix the

ingredients by folding scoops of mixture from the bottom of the bowl on to the top of

the mixture until it is all just combined. Rotating the bowl between each fold will help

the ingredients mix.

Grill: Cooked quickly under a hot grill. Always ask an adult to help you grill food.

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Marinate: Soak food in a ‘marinade’ before cooking. Marinating adds flavour to the

food and can make it more tender. If you can it’s best to marinate overnight. If you

don’t have enough time marinate the food before you do any other steps in the recipe.

Rubbing in: You might see this term used in pastry recipes where butter and flour are

to be mixed together. Chop the cold butter into little pieces and add it to the flour.

Wash your hands and make sure they are completely dry. Using your finger tips lightly

rub the butter and flour together to mix them. When all the butter and flour is mixed

together the mixture should look like biscuit crumbs.

Seasoning: Adding salt, pepper, herbs and/or spices to flavour the flavour

Shallow fry: To cook food in a fry pan with a small amount of oil. The amount of oil

needed to shallow fry should be just enough to coat the surface of the pan.

Steam: Cook food using steam from boiling water. Steaming is a great way to cook

without the need for oil and is also great for keeping vitamins and minerals inside

vegetables when they are cooking. You will need to ask an adult to help you steam food

Steaming in usually done with a special saucepan or using a bamboo steamer. To steam

get a pot on the stove with plenty of water and the steamer on top. Make sure that the

steamer isn’t touching the water but also that there is enough water so that it doesn’t

all boil away when you are steaming. When the water is boiling turn it down just a little,

you want it to boil but not too hard. Place your food in the steamer and put the lid on.

Be careful when taking the lid off and make sure it is facing away from you so that you

don’t get burnt by the steam.

Stew: Cooking food slowly in a pot with a small amount of liquid. Stewing is usually done

with meat, vegetables and seasonings and is a great to cook tough pieces of meat as the

long slow cooking process makes them very soft and tender.

Sifting: Sifting is done to add air and separate lumps from flour before it’s used in

recipes. Sifting flour will make your food taste, look and feel better. To sift flour you

will need a sieve and a clean dry bowl. Measure out how much you need. Put the sieve

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over the bowl then add the flour. Gently wiggle the sieve from side to side while still

holding it over the bowl. The flour should fall through the sieve and into the bowl.

Sifting may also be done to mix different dry ingredients together or to remove lumps

from other dry ingredients such as icing sugar.

Simmering: Cooking a saucepan over a low heat so that you see bubbles slowly coming to

the surface

Stir fry: Asian technique for cooking food. Food is cooked very quickly with a small

amount of oil and over a high heat. The food must be stirred constantly when stir

frying. If the pan becomes too dry a small amount of water or stock may be added. Stir

frying is usually done in a wok.

Whisk: Whisking is a way of mixing ingredients with a whisk. The whisk allows lots of

air to become trapped inside the food which is what makes it light and fluffy. Mix the

ingredients in a bowl making big circles with the whisk. Rotating your wrist rather than

your arm will be less tiring.

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HOW TO...

Chop and onion

Cut the top (pointy end) off the onion off and peel off the dry flaky skin. Cut the onion

in half so that each half has half of the root left on making a half moon shape. Place

the onion on the chopping board with the cut side down. With the top of the onion

facing towards you and the root of the onion away from you make thin cuts through the

onion from the root to the top. DON’T cut through the root though as this is holding

the onion together. Turn the onion ¼ so that the root is on your left hand side (right

hand side if you are left handed) and cut across the sliced part of the onion. Try to

make the same size cuts as you did before to get pieces of diced onion all the same

shape.

Cook a plain omelette

You will need a small fry pan, mixing bowl a whisk and a fork or spatula. Crack three

eggs into a bowl and whisk until all the yolks and whites are all mixed together. Add

some cracked pepper and a small pinch of salt. Put the fry pan on the stove over a

medium- high heat, with a small amount of oil ~2tsp or enough to cover the bottom of

the pan. When the pan is hot the oil will shimmer, add the eggs. The eggs should start

to bubble up and cook on the bottom of the pan. Get your fork or spatula, whichever

you find easiest to use, and quickly mix the eggs in the pan using about 5- 10 circular

motions around the pan. The eggs should be free from the bottom. Spread the egg out

over the pan so that it makes a rough circle, preferably all the way to the edge of the

pan. There should still be a little bit of uncooked egg on the top. Turn the heat down to

low and leave on the heat for about 10- 30 seconds to brown the egg on the bottom.

Slide the spatula or fork underneath half of the egg and lift it up to fold it on top of

the other half. You will now have a half moon. Flip the egg onto a plate. Serve with toast

for breakfast or a salad for lunch or light dinner. Chill the omelette and slice into

strips and use as a filling in summer rolls.

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NOTE: You could make a log shaped omelette by folding one third of the egg into the

middle of the egg then flip the opposite edge of the egg into the middle. You could also

fill the omelette with toppings of your choice such as roast tomato and cheese, tinned

asparagus, sauté or roast mushrooms with chopped parsley and fetta cheese.

Cook pasta

The key to cooking yummy pasta is to cook it in plenty of boiling water. Place a large

pot, about three quarters full of water on the stove and bring to the boil over a high

heat. When the water is boiling pour in the amount of pasta that you want to cook. Stir

the pasta with a fork. Set the timer according to the cooking time written on the

packet. If the pot is boiling very quickly you will see lots and lots of small bubbles

coming to the surface very very quickly. If you see this turn the heat down just a little.

You want the pot to keep boiling but not TOO quickly. Stir the pasta with a fork two or

three times before the timer goes off. When the pasta is cooked ask an adult to

carefully pour the pasta and water into a colander placed over the sink. If you are not

going to add the pasta to the pasta sauce or serve it straight away you can stir a small

amount of olive oil into the pasta to stop them sticking together.

Cook perfect rice

In a measuring cup measure out how much rice you need. Place the rice in a colander and

run it under some cold running water. Mix the rice around under the water until the

water runs clear. This helps to remove the starch that makes rice sticky when it cooks.

Place the drained rice in a pot that has a snug fitting lid. In a measuring cup measure

out one and a half times as much water as you had rice and add this to the pot. Place

the pot on a high heat. When the rice and water is boiling quickly stir it with a fork, put

the lid on and turn down the heat as low as it will go. Set a timer for about 12 minutes.

Do not lift the lid in this time as the steam is needed in the pot to cook the rice. When

the timer goes carefully lift the lid. The rice should have little dimples on the surface,

this means that it is done. Fluff the rice by gently dragging the prongs of the fork

through the rice.

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NOTE: Brown rice has a delicious and nutty flavour and more fibre than white rice so

it’s better for you. Cook brown rice the same way that you do white rice however at

twice the amount of water than you have rice and set the timer for about 35 minutes.

Cut an avocado

Place the avocado on a chopping board and very carefully insert the knife inside it

lengthways until you feel the stone in the middle. Keep the knife in the same position

and cut all around the avocado. Remove the knife and pick up the avocado cupping it in

both of your hands and holding each side of the avocado with the cut in the middle.

Gently turn each half of the avocado in opposite directions so that the avocado halves

come apart. One side will have the stone in it. Remove the stone using a dessert or

kitchen spoon. Scoop out the avocado flesh by running the spoon between the flesh and

the skin. Prepare avocado as close to when you want to serve it as possible as it will go

brown when exposed to air. To stop this browning you can mix or rub it with some lemon

juice. If you are only using one half of the avocado and wish to save the other half for

later leave the stone in as this will stop the avocado from browning.

Roll out pastry

Take the pastry out of the fridge. Get two square sheets of baking paper and place the

pastry dough in between them both. Flatten the pastry with the heel of your hand. Get

a rolling pin and roll from the centre of the pastry toward the outer edges of the

pastry. Rotate the pastry to make sure that you roll it out evenly. When you have rolled

it out to the thickness that you want peel the baking paper off and put it loosely back

on top of the pastry. Carefully flip the baking paper and pastry over and peel off the

other sheet of baking paper.

Separate and egg

You will need to set up two clean bowls in front of you. Tap an egg sharply on the side

of the bowl or use the back of a butter knife. Holding the egg above the bowl, carefully

break the egg open with your thumbs letting the white fall into the bowl. Carefully tip

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the egg yolk from one half of the shell to the other allowing the white to fall into the

bowl. When all of the white is in the bowl place the egg yolk in the other bowl. NOTE:

If there is ANY yolk mixed in with the egg white the whites will not whip into firm

peaks.

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BACK TO BASICS RECIPES

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Crunchy Crostini

Serves: 4

Ingredients

1 Baguette

1 Garlic clove

Olive Oil

Basil Pesto

Eggplant dip

Hommus

Tomato based pasta sauce

Low fat sliced ham

Sliced reduced fat cheese

Cottage cheese

Tinned tuna in spring water

Chives

Parsley

Celery

1 jar roast capsicum

Carrot

Cucumber

Tomato

Method:

Preparing the crostini toppings:

Cut the baguette into 2cm thick slices. Cutting the baguette on an angle will give

a bigger slice.

Pour some olive oil into a bowl

Slice the garlic clove in half

Chop the parsley and chives

Slice the tomato, capsicum, cucumber and celery

Peel and grate the carrot

Toasting and topping the crostini’s:

Heat the grill

Toast the baguette slices on both sides until golden brown

Rub both sides of the baguette with the cut side of the garlic clove

Using a pastry brush, brush the baguette with some olive oil

Top with toppings and combinations of your choice

Suggested Topping Combinations:

Tuna or salmon with cottage cheese, cucumber and chives

Eggplant dip with tomato and ham

Hommus with roast capsicum and parsley

Basil pesto with cheese and tomato

Pasta sauce with tinned tuna and celery and chives

Share the meal together: Sit around a table and allow children to pick a crostini

from a platter.

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FRUIT SALAD

Ingredients:

Selection of Seasonal Fruit

Passionfruit (fresh or tinned)

Method:

Peel and cut the fruit into uniform sizes

Mix in a bowl and stir through passionfruit

Cover and keep in the fridge until serving

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FRUIT SMOOTHIE

Serves: 4

Ingredients:

2 Punnets strawberries

1 Tbsp honey

2 Bananas

200g reduced fat, natural

yoghurt

1 Lemon

300ml reduced fat milk

Method:

Wipe the strawberries clean with a damp cloth

Cut the stalks off the strawberries

Peel and slice the banana and place it in the bowl with the strawberries

Squeeze the lemon and add the juice to the strawberries and bananas

Measure out the milk, yogurt and sugar and place everything in the blender

Whizz until smooth and frothy, this should take about one minute

Pour into glasses and keep in the fridge until serving

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ENGLISH MUFFIN PIZZA’S

Serves: 6

Ingredients:

1 packet wholemeal or multigrain

English muffins

1 bottle tomato pizza sauce

500g packet reduced fat cheese

100g grated parmesan cheese

Reduced fat ham OR tuna in

spring water

1 jar marinated artichokes

4 fresh tomatoes

2 red capsicum

12 button mushrooms

3 zucchini

1 Spanish onion

Fresh Basil (optional)

Method:

Preparing the pizza muffin topping’s

Drain the tuna (if using) and marinated artichokes

Slice the ham (if using)

Grate the cheese

Slice the capsicum, zucchini and tomato

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Peel and slice the Spanish onion

Wipe the mushrooms clean with a clean damp cloth then slice

Assembling the Pizza Muffin’s

Split English muffins in half

Evenly spread the tomato sauce on the muffins

Sprinkle a small amount of cheese on the muffin

Spread with the sliced vegetables

Spread with a small amount of ham or tuna

Top with a small amount of grated mozzarella and parmesan

Grill until the cheese is melted and bubbly

Variations:

Use wholemeal tortilla, wraps or Lebanese bread instead of English muffins for

thin and crispy pizza.

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BUSH BEEF STIR FRY

Serves: 6

Ingredients:

1 x 450g packet fresh hokkien or

rice noodles

2 tsp Sunflower or canola oil

500g sliced beef

3Tbsp lite (salt reduced) soy

sauce

1 Tbsp sweet chilli sauce

1 tsp honey

1 Tbsp cornflour

Salt reduced chicken stock or

water

1 bunch bok choy

2 carrots

200g snow peas

1 head Broccoli

1 white onion

1 tin baby corn

1 capsicum

1 zucchini

2 cm knob ginger

1 garlic clove

Method:

Preparing the ingredient’s

Prepare the noodles following the directions on the packet

Prepare the sauce by mixing the soy sauce, sweet chilli sauce, honey and

cornflour

Peel the carrots and cut the in half lengthways. Slice into half moons on an

angle.

Wash the zucchini and cut the ends off. Cut in half lengthways. Slice into half

moons on a angle.

Wash the capsicum, Cut in half and remove the seeds and slice into s3cm long

strips

Cut the ends off the onion. Cut in half and remove the papery skin. Slice.

Remove the ends off the snow peas and leave whole

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Drain the baby corn

Crush the garlic

Finely grate the ginger

Slice the beef

Cooking the Bush Beef stir fry

Heat 1 tsp of the oil in the wok or frying pan and sear half the beef for a couple

of minutes so that it is brown on both sides. Remove beef from the pan into a

clean bowl. Add another teaspoon of oil and add the remaining beef. Cover with

foil to keep warm and set aside while you cook the vegetables.

Add the remaining oil. Add the carrots, broccoli and onion, ginger and garlic to

the pan, and fry for a few minutes stirring all the time. If the pan becomes too

dry add a small amount of chicken stock.

Add the zucchini, capsicum, ginger and garlic and stir fry for a few minutes

more

Add the snow pea, baby corn and bok choy and stir for a couple of minutes

Add the noodles and beef and stir so that everything is heated through

Add the sauce and mix everything together

Remove from heat and serve

24

APPLE BERRY CRUMBLE

Serves: 12

Ingredients:

800g tin apple pie mix

300g frozen berries

1 Tbsp white sugar

½ cup water

2 tsp cinnamon

2 Tbsp flour

1 Tbsp brown sugar

120g toasted muesli

50g margarine

½ cup corn flakes

Method:

Combine apple, berries, sugar, water and cinnamon in a saucepan and bring to the

boil

Combine flour, brown sugar, muesli and butter in a mixing bowl. Rub the

margarine into the mixture using your fingertips

Stir in the cornflakes

Pour the apple/berry mixture into an ovenproof dish and sprinkle the muesli

mixture over the top

Bake uncovered for about 20 minutes until browned on top

Serve with reduced fat yoghurt or light custard

Variations:

In summer and spring substitute frozen berries for fresh berries OR make

apple and rhubarb crumble instead

25

CORN AND ZUCCHINI FRITTERS

Serves: 6 (3 fritters each)

Ingredients:

2 cups corn kernels- fresh

(around 2 corn cons), frozen or

tinned

3 zucchini

4 Tbsp basil

2 spring onions

¼ cup milk

1 cup self raising flour

2 eggs

Sunflower or canola or olive oil

Tomato relish or tomato salsa

Method:

Prepare the corn. If using fresh corn pull the husks off the corn and break in

half, they should snap in half quite easily. Stand the corn cobs on their end and

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slice the fresh kernels off the cob with a knife. Warm a pan up with a little oil

and sauté the corn kernels for about 2- 3 minutes

Cut the ends of the zucchini and coursly grate it using a cheese grater

Pick the basil leaves and roughly chop

Slice the spring onion

Make the batter by cracking the eggs into a bowl. Whisk the egg with the milk

then add the flour and baking powder and mix just until it’s smooth, don’t over

mix it or the fritters will become tough

Add the corn, zucchini, basil and spring onion and some salt and pepper

Heat the oil in a fry pan over a medium heat. Add a spoon full of the mixture to

the pan to form fritters, fry until golden brown on both sides

Drain on paper towel

Serve with tomato relish or tomato salsa

Variations:

Corn and zucchini fritters make a great breakfast idea

For zucchini and haloumi fritters substitute the corn with 1 pkt of grated

haloumi and one extra zucchini, substitute the basil with mint and serve with

lemon wedges.

27

CHICKEN BURGERS

Serves: 6 (1 chicken burger each)

Ingredients:

2 chicken breasts (about 600g)

6 wholemeal bread rolls

Canola or sunflower oil

Salt and Pepper

2 Tbsp flour

½ tsp paprika1

Tbsp parsley (chopped)

1 lemon

2 carrot

Beetroot (tinned or fresh)

Iceberg or mesculun lettuce

Tomato or Onion Relish

Method:

Cut bread rolls in half

Slice chicken breasts in half

Mix the flour, salt, pepper and paprika and place in a plastic bag, add the chicken

breasts and shake so that the chicken is coated in flour

Wash and shred (if using iceberg) the lettuce

Slice the tomatoes

Grate the carrot

Drain the beetroot OR peel and grate (if using fresh beetroot)

Heat the oil in a pan, add the chicken breasts and cook a couple of minutes on

each side until golden brown

Remove chicken from pan and drain on paper towel

Squeeze lemon juice over the chicken

Toast the buns then spread with the relish and build your burger with the

chicken and salads

Variations:

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Mexican burgers: add some taco seasoning to the flour mix and use some tomato

salsa instead of tomato relish. Substitute the carrot and beetroot with some

fresh guacamole.

Fresh guacamole can be made by mashing one avocado with a fork and mixing with fresh

lime juice, ½ clove of garlic (crushed) and some chopped coriander and pepper to taste

Beef burgers: Substitute the chicken breasts with beef hamburger patties.

Beef burger patties can be made by mixing 300g premium mince, 1 lightly beaten egg,

handful chopped parsley, ¼ tsp ground cumin, 1tsp Dijon or French mustard, freshly

ground pepper. Shape into patties.

29

DELICIOUS DIPS AND DUNKERS

Serves: 8

Ingredients:

1 tin cannellini beans

1 clove garlic

1 tsp ground cumin

2tsp paprika

1 lemon

2 tsp olive oil

2 Tbsp oregano

½ packet wholemeal Lebanese

bread

2 sticks celery

2 carrot

2 cucumber

200g snow peas

2 zucchini

1 broccoli

1 red or yellow capsicum

1 bunch radish

Method:

Drain the cannellini beans and place in a blender with the paprika, cumin and olive

oil

Juice the lemon and add the blender

Crush the garlic and add to the blender

Blend until smooth

30

PUMPKIN PESTO FRITTATA

Serves: 6

Ingredients:

6 eggs

500g piece jap pumpkin

1 head broccoli (about 250g)

2 Tbsp basil pesto

Ground pepper

Olive Oil

Method:

Cut the skin off the pumpkin, scoop out the seeds and cut into 1cm pieces

Place the pumpkin in microwave proof dish with a splash of water, cover and cook

in 1- 2 minute bursts in the microwave (high setting) until tender. Stir the

pumpkin between each burst so that it cooks evenly. This will take around 5-6

minutes. Drain the excess cooking liquid off the cooked pumpkin.

Wash the broccoli and cut into small florets

Place the broccoli in microwave (high setting) proof dish with a splash of water,

cover and cook in the microwave in 30 second bursts until tender. Stir the

broccoli between each burst so that it cooks evenly. Be careful not to overcook

the broccoli, it should take around 1-2 minutes. Drain the excess liquid off the

cooked broccoli.

Crack the eggs into a bowl and beat with a whisk or fork

Add the pesto to the eggs along with some ground pepper and beat until

everything is well combined

Place a large non stick frying pan over a medium- high heat and add a small

amount of olive oil, enough to thinly cover the base of the fry pan

Add the pumpkin and broccoli and mix until warmed through

Add the eggs and turn the heat down to low. Gently shake the pan to allow the

egg mixture to flow through the pumpkin and broccoli.

31

Cook gently over a low flame until the eggs are set in the middle. Placing a lid

over the top of the frying pan for 2- 3 minutes to help the egg on top cook.

Flip the cooked frittata onto a chopping board by placing the board over the fry

pan and turning upside down.

Cut the frittata into wedges, may be served with a green salad on the side

Frittata can be served hot or cold

NOTE: If you don’t have a stovetop you can bake the frittata in the oven. Spread out

the pumpkin evenly in a shallow baking ray lined with baking paper, pour over the eggs

and bake in a pre-heated 180˚C oven until the eggs are set in the middle. This will take

~ 30mins depending on the size and shape of the tray.

Variations:

Frittata makes an excellent lunchbox idea

Any vegetables can be used. Frittata is a great way to use up leftover

vegetables.

Make a spring vegetable frittata with broccoli, baby carrots, green peas, green

beans, mint and fetta.

Try a Spanish tortilla with potato and crushed garlic, top with sliced roast

capsicum.

32

KEBABS

Serves: 6 (2 kebabs each)

Ingredients:

500g skinless chicken breast

12 button mushrooms

2 zucchini

1 punnet cherry tomato

2 Spanish onion

1 red capsicum

100g snow peas

2cm knob ginger

2 cloves garlic

1 Tbsp soy sce

2 Tbsp oyster sce

1 Tbsp Canola or Sunflower oil

Bamboo Skewers

Lemon or Lime

Corriander (optional)

Method:

Soak the bamboo skewers in hot water

Peel and grate the ginger and place in a bowl big enough to hold the chicken

Crush the garlic into the same bowl then add the soy and oyster sauce

Cut the chicken into 2cm cubes and mix with the sauce. Cover with cling film and

place in the fridge

Crush the remaining clove of garlic into a bowl and mix with 1 Tbsp of oil and set

aside for when the kebabs will be cooked

Wipe the mushrooms clean with a damp cloth, trim the ends of the stems and

cut the mushrooms in half

Cut the ends off the zucchini, cut n half and then into 2cm half moons

Peel and cut the Spanish onion into 2 cm pieces

Cut the red capsicum into around 2 cm squares

Remove the ends off the snow peas and cut into 2cm pieces

Chop the coriander

33

Cut the lemon or lime into wedges

Thread the vegetables and the chicken onto the skewers, brush lightly with the

garlic oil

Cook the skewers on the grill or BBQ for about 8- 10 minutes turning the kebabs

halfway through so that they are cooked on all sides. Check that the chicken is

cooked by inserting a knife into the thickest piece of chicken on the skewer.

Serve sprinkled chopped corriander and lemon or lime wedges

34

TORTILLAS

Serves: 6

Ingredients:

Wholemeal tortillas

Iceberg lettuce

Reduced fat cottage cheese

Mincy Beans

250g lean beef mince

1 tin red kidney beans

1 brown onion

1 clove garlic

Sunflower or canola oil

1 tin chopped tomato

1 tsp ground cinnamon

2 tsp ground cumin

1 tsp ground coriander seed

Tobasco or hot sce

Tomato Salsa

3 tomatoes

½ Spanish onion

1 lime

2 Tbsp coriander

100g roast capsicum

Tobasco or chilli sce

Guacamole

2 avocado

½ Spanish Onion

1 clove garlic

1 lime

2 Tbsp corriander

Method:

To make the Mincy Beans

Chop the brown onion

Drain the beans and in a bowl mash them with a fork

Heat oil in a fry pan, add onion and crushed garlic clove

35

Add the spices and fry for a minute or so, until you begin to smell them

Add the mince and fry until brown

Add the chopped tomatoes and mashed beans

Bring to the boil then reduce to a simmer

Simmer on a low heat about 15 minutes until thick and rich

Add a few drops of tobasco/chilli sauce to taste

Making the Tomato Salsa

Cut the tomatoes in half and squeeze the seeds and juice into a mixing bowl

(like you would squeeze a lemon)

Chop the tomato flesh and add to the seeds

Chop the roast capsicum

Chop the Spanish onion

Chop the coriander

Combine all ingredients and add a squeeze of lime juice, some salt and pepper

and a few drops of tobasco/chilli sauce to taste

Making the Guacamole

Cut the avocado in half and using a spoon remove the seed

Using the same spoon scoop out the avocado flesh from the skin

Place the avocado in a bowl and mash with a fork

Chop the coriander and add to the avocado

Add crushed garlic, a sqeeze of lime juice and some salt and pepper to taste

To Assemble the Tortillas

Wash and shred the iceberg lettuce

Warm the tortillas according to the instruction on the packet

36

Fill the warm tortilla with some mincy beans, guacamole, lettuce, salsa and

cottage cheese

Variations:

To make quesadillas lay out the tortillas flat and spread a thin amount of mincy

beans over half of the tortilla, top with some grated reduce fat cheese and fold

the tortilla over to make a half moon shape. Place the whole tortilla in a pan with

a small amount of oil and fry until golden brown. Flip tortilla over and fry until

golden brown on both sides. Top with salsa and guacamole.

For a breakfast idea try making Huevos Rancheros. Heat a small amount of oil in

a pan and add one egg and fry until the white is set. Place egg on top of a warm

tortilla and serve with salsa, guacamole and reduced fat cottage cheese.

Corn salsa can be made but mixing a tin of corn kernels with 2 chopped

tomatoes, 1 sliced spring onion, Handful of chopped fresh coriander and the

juice of one lime

37

SUMMER RICE PAPER ROLLS

Serves: 4

Ingredients:

1 packet rice paper sheets

¼ packet rice vermicelli

½ bunch mint

2 Tbsp sweet chilli sauce

2 Lebanese cucumber

100g snow peas

½ tin baby corn

2 carrots

Method:

Cook the noodles according to the instructions on the packet, cool and mix with

sweet chilli sauce

Wash and pick the leaves of mint off the stems

Cut the cucumber, snow peas and carrots into 4cm matchsticks

Drain the baby corn and cut the spears in half lengthways

38

When you are ready to make your rice paper rolls place a sheet of rice paper

into a bowl of warm water for ~ 10 seconds. or until it goes limp, remove from

the water and Lay it out flat on a chopping board or clean tea towel placed on

the bench. NOTE: its ok of the rice paper is still a little hard when you remove

it from the water as the rice paper will continue to soften. Be careful not to

leave the rice paper in the water for loo long otherwise it will tear and be

difficult to roll.

Place a few mint leaves on one edge of the rice paper, top with a small amount of

noodles, followed by sticks of cucumber, carrot, snow peas and baby corn, be

careful not to overfill or else the rolls will be hard to roll

Roll up the rice paper so that the filling is just covered but you still have some

rice paper left to roll, fold the edges into the middle and continue rolling so that

you have a cigar shape.

Store rice paper rolls on a plate covered with a clean damp tea towel or damp

piece of paper towel

Serve with some extra sweet chilli sauce

Variations:

Rice paper rolls make excellent lunchbox ideas

Rice paper rolls can be filled with anything you like other good fillings include

prawns, cold chicken, peanuts, plain omelette, green beans, sugar snap peas,

asparagus, avocado, iceberg or cos lettuce, Vietnamese mint, shallots, or

corriander.

39

CHOW MIEN

Serves: 6

Ingredients:

800g packet Hokkien noodles

2 tsp Sunflower or canola oil

500g sliced beef

2 Tbsp lite (salt reduced) soy

sauce

1 lemon

1 bunch bok choy

2 carrots

100g green or snake beans

100g snow peas

4 shallots

1 tin baby corn

1 capsicum

1 garlic clove

Reduced salt chicken stock OR

water

Method:

Prepare the noodles following the directions on the packet

Prepare the sauce by mixing the soy sauce and lemon juice in a measuring jug

Cut the carrots, beans, capsicum, snow peas and shallots into 4cm matchsticks

Drain the baby corn and cut in half lengthways

Cut the end of the bok choy and wash the leaves well. Cut the larger leaves in

half lengthways

Peel and grate the ginger

Crush the garlic

Slice the beef

Heat the oil in the wok or frying pan and sear the beef for a couple of minutes

so that it is brown on both sides. Remove beef from the pan and place in a clean

bowl. Cover with foil to keep warm and set aside.

Add the carrots, ginger and garlic to the pan, and fry for a few minutes stirring

all the time. If the pan becomes too dry add a small amount of chicken stock or

water.

40

Add the snow pea, spring onions and bok choy and stir for a couple of minutes

Add the noodles and beef and stir so that everything is heated through

Add the sauce and mix everything together

Remove from heat and serve

Variations:

Cook chicken OR pork instead of beef

Prawns or pieces of white fish or salmon could be used instead of meat

When cooking this dish at home children may add nuts such as cashew, peanut or

almond

41

PUMPKIN SOUP

Serves: 6

Ingredients:

500g butternut pumpkin

2 carrots

1 onion

Crushed garlic

500mls salt reduced chicken

stock

Olive oil

Method:

Roughly chop pumpkin, carrot and onion

Add tablespoon oil to a hot pan

Add garlic and onion and cook for 5 mins

Add pumpkin, carrot and stock and bring to the boil

Simmer for 20 minutes or until vegetables are tender

Allow to cool and process with a stick blender

Variations:

All varieties of pumpkin are suitable for this recipe

Add a tin of red lentils for pumpkin and lentil soup

Add 1 tsp each of cumin and coriander or a Tbsp curry powder for spiced

pumpkin soup

42

HOME MADE BAKED BEANS

Serves: 6

Ingredients:

400g tin cannellini,or berlotti

bean beans (reduced salt if

available)

400g tin salt reduced chopped

tomatoes

1 Tbsp salt reduced tomato paste

1 stick celery

1 red capsicum

1 brown onion

1 carrot

1 clove garlic

1 Tbsp Maple syrup

2 tsp mustard

3 tsp paprika

1 bay leaf

Olive Oil

Wholegrain bread for toasting

Method:

43

Wash, peel and dice the onion, capsicum, carrot and celery

Crush the garlic

Drain the beans

Heat the oil in a saucepan over a medium heat, add the chopped onion and sauté

until the onion becomes soft and translucent

Add the celery and capsicum and continue to sauté until the capsicum begins to

soften, this should take around 3-4 minutes

Add the garlic and sauté 1-2 minutes more

Add the tomato paste and paprika and continue to stir over a medium heat for 1-

2 minutes more

Add the all the remaining ingredients turn up the heat to bring the mixture to a

boil then reduce to a simmer, add a little water if the beans look too dry. Place

the lid on and reduce to a simmer. Continue to simmer for around 15 minutes, the

beans will be ready when the vegetables are soft.

Serve with hot toast

Variations:

Bake some whole potatoes with their skin still on in a 180˚C oven for ~ 60

minutes or until cooked through. Split the baked potato by cutting a cross shape

through the top. Spoon the baked bean on top of the potato and serve with a

green salad for a healthy, economical and tasty lunch or dinner

At home a large amount of homemade baked beans can be made and frozen for a

quick healthy meal later

44

SESSION HANDOUTS FOR PARENTS

45

SESSION 1: HANDOUT ‘WHY HEALTHY EATING'

WHY HEALTHY

EATING?

Healthy eating means eating a wide variety of nutritious foods from all of the food groups. These foods

contain lots of nutrients such as

vitamins, minerals and fibre that you need to help you grow. We don’t get nutrients from anywhere else, so we must make sure we get enough from the foods we are. Some foods contain lots of sugar or

fat and not many nutrients. These

are foods we should only eat sometimes. Other foods contain less

sugar and fat and more nutrients –

we need to eat these foods first.

What are the benefits of eating

enough nutrients ?

SHORT TERM BENEFITS

LONG TERM BENEFITS

Strong hair Help us maintain a healthy weight Bright eyes

Strong nails Reduced risk of heart disease Clear skin

Good Memory Help prevent high cholesterol

Regular bowel movements

Help prevent high blood pressure Strong muscles

Helps you feel energetic

Help prevent diabetes

Strong bones and teeth

Help prevent some cancers

An easy way to get lots of the nutrients our

body needs is to include fruits and

vegetables in the foods we eat EVERYDAY!

Our Australian guidelines tell us that we

need to include 2 serves of fruits and 5 serves of vegetables

everyday.

1 cup green

leafy/salad

vegetables

1 medium piece of

fruit(~150g)

2 small pieces

(apricot/kiwi/

plum)

1 cup chopped

or canned

fruit

½ cup cooked

vegetables or

legumes

½ medium

potato

What is a serve of fruit?

What is a serve of vegetables?

46

Benefit Nutrients

that help

Foods where you find them

Strong Hair

Zinc

Vitamin C

Zinc: Meat, chicken, fish, oysters. legumes, nuts, seeds, dairy foods

wholemeal products, wheat germ.

Vitamin C: citrus fruit, pineapple, mango, capsicum, broccoli, brussel

sprouts, spinach

Bright eyes

Riboflavin

Beta-Carotene

Omega 3

Riboflavin: milk, yoghurt, cheese, wholegrain bread, egg white, leafy

green vegetables, mushrooms, Vegemite

Beta-Carotene: Carrots, sweet potato, pumpkin, red/yellow capsicum,

spinach, mango, rockmelon, apricots.

Omega 3: Salmon, tuna, barramundi, sardines, eggs, walnuts, soy & linseed

bread, canola based-margarine

Clear Skin

Vitamin C

Niacin

Riboflavin

Zinc

Lean Protein

Low GI foods


sprouts, spinach

Niacin: lean meats, milk, eggs, wholegrain breads, tuna, salmon, nuts,

leafy green vegetables

Riboflavin: milk, yoghurt, cheese, wholegrain bread, egg white, leafy

green vegetables, mushrooms, Vegemite

Protein: lean meat, fish, diary food, legumes, nuts and seeds

Low GI foods: wholemeal/wholegrain bread/cereal/pasta, brown rice.

To feel energetic

B-Vitamins

Iron

Healthy

Carbohydrates

B-Vitamins: lean meats, milk, eggs, wholegrain breads, tuna, salmon, nuts,

leafy green vegetables.

Iron: lean meat, fish, legumes, nuts, iron fortified breads & cereals.

Healthy Carbohydrates: wholegrain bread/ cereal

Strong Muscles

Thiamine

Magnesium

Whole grains

Carbohydrates

Thiamine: wholemeal grains, sesame seeds, soy beans, fortified

breakfast cereals, watermelon, yeast, pork.

Magnesium: tofu, nuts, seeds, lean meat, spinach, barley, wheat germ,

brown rice, avocado, bananas, oranges, peanut butter, peas.

Wholegrain carbohydrates: whole grain bread and cereal, brown rice,

chickpeas, baked beans, red kidney beans.

Healthy Blood

Vitamin C

Iron

Folate


sprouts, spinach

Iron: lean meat, fish, legumes, nuts, iron fortified breads & cereals.

Folate: green leafy vegetables such as spinach, brussel sprouts and

endives. (the darker the green colour the better), legumes, seeds,

chicken, eggs, fortified cereals, oranges, strawberries.

Healthy Heart

Niacin

Thiamine

Omega 3

Magnesium

Antioxidants

Niacin: lean meats, milk, eggs, wholegrain breads, tuna, salmon, nuts,

leafy green vegetables




brown rice, avocado, bananas, peanut butter, peas.

Antioxidants: Oxidation in the human body occurs every day through

normal bodily processes and produces chemicals called 'free radicals'.

Antioxidants are natural compounds in foods that neutralise free radicals.

Antioxidants are predominantly found from plant sources. Fruit and

Vegetables such as: Apple, broccoli, leek, berries, cabbage, lentils, citrus

47

fruit, capsicum, onion, grapes, carrots, peas, mangoes, cauliflower,

pumpkin, kiwi fruit, corn, spinach, oranges, eggplant, watermelon, garlic,

leafy greens

Good Memory

Omega 3

Thiamine

Antioxidants

Omega 3: Salmon, tuna, barramundi, sardines, eggs, walnuts, soy & linseed

bread, canola based-margarine










leafy greens

Regular bowel

function

Fibre ALL fruits and vegetables, rolled oats, oat bran, barley, seed husks,

flaxseed, psyllium, beans/legumes, nuts, wholegrain bread and cereals.

Healthy teeth and

gums

Vitamin C

Calcium


sprouts, spinach

Calcium: diary foods: milk, cheese, yoghurt, salmon, tuna, sardines, leafy

green vegetables, brazil nuts, almonds, seeds,

Strong bones

Calcium

Magnesium

Vitamin D

Calcium: diary foods: milk, cheese, yoghurt, salmon, tuna, sardines, leafy

green vegetables, brazil nuts, almonds, seeds,


brown rice, avocado, bananas, peanut butter, peas.

Vitamin D: oily fish, eggs, margarine, cheese

Healthy genes

Folate

Antioxidants

Folate: green leafy vegetables such as spinach, brussel sprouts and

endives. (the darker the green colour the better), legumes, seeds,

chicken, eggs, fortified cereals, oranges, strawberries.








leafy greens

48

SESSION 1: MY DAYS FRUIT AND VEGETABLE INTAKE TALLY SHEET

Foods eaten by Parent Fruit Veg Foods eaten by child Fruit Veg

Eg. Steak, ½ cup peas and

potato, medium size

0 2 Pasta with tomato

and ½ cup peas

0 2

Breakfast

Morning

Tea

Lunch

Afternoon

Tea

Dinner

Snacks

Totals

Compared to the Australian Guide to Healthy Eating Recommended Serves per Day

Fruit Veg

Female 2 5- 6

Male 2 5

Children (8-11

years)

1 ½ -2 4 ½ -5

My fruit and vegetable intake goal is:

Parent:______________________________________

___________________________________________

Child:_______________________________________

___________________________________________

_

49

SESSION 2: VISUAL AID OF TYPICAL CHILD DAILY FOOD INTAKE

50

SESSION 2: HANDOUT AUSTRALIAN GUIDE TO HEALTHY EATING

This plate model can be used to help us choose foods for a healthy diet. The plate is

mostly wholegrain breads and cereals, vegetables and fruit as these are the foods

that make up most of what we eat in the day.

The rest of the plate includes the lean meat, fish, poultry, eggs and legumes and the

milk, yoghurt and cheese which are best eaten in moderate amounts.

Extra foods are not included on the plate as they contribute little or nothing in the

way of health benefits. These foods are best not to be included in your diet on a

regular basis

51

Each section of the AGHE represents one of the five food groups. The AGHE helps us to

determine how much food to eat from each food group, based on our age and our gender.

Bread, cereal, rice, pasta

How many serves per day?

Men: 6

Women: 4- 6

Children (4-8yrs): 4

Children (9-11 yrs): 4-5

Adolescents (12-18yrs): 5-7

How much is a serve?

1 slice bread, ½ cup cooked rice,

pasta 2/3 cup breakfast cereal

½ cup porridge ¼ cup muesli

Choose wholegrain and

wholemeal varieties

Meat, poultry, fish, eggs


Men: 2 ½ - 3

Women: 2- 2 ½

Children (4-8yrs): 1 ½

Children (9-11yrs): 2 ½

Adolescents (12-18yrs): 2 ½


65g meat, 80g chicken, 100g

fish, 2 small eggs, 1 cup

lentils,30g nuts

Choose lean meat and poultry

without the skin

Milk, yoghurt, cheese


Men: 2 ½

Women : 2 ½ -4

Children (4-8yrs): 1 ½ -2

Children (9-11yrs): 2 ½ -3

Adolescents (12-18yrs): 3 ½


1 cup (250ml) milk, 2 slices

(40g) cheese, 200g yoghurt, 1

cup (250mls) soy/rice milk

Choose low and reduced fat

varieties

Extras


Men: 0- 4 serves per day

Women: 0- 2 serves per day

Children (4-7yrs): 0-2

Children (8-11yrs): 0-2

Adolescents (12-18yrs): 0-3


3 sweet biscuits OR 1 doughnut

OR 1 slice cake,(40g each) 1 can

soft drink, ½ chocolate bar

(25g) ¼ meat pie, 12 hot chips,

2 scoops (75g) ice cream

Enjoy these foods on special

occasions only

52

Choose 2 serves grain/cereal based food:

- 2 slices of bread or Wholegrain wrap/roll

- ½ cup cooked pasta/rice

- 2-3 crisp breads such as corn thins, rice cakes,

vita wheats

- 25g pretzels

- 1 pikelet

-

-

SESSION2: HANDOUT HOW TO PACK A HEALTHY LUNCH BOX

Choose 2-3 serves vegetables: - Raw vegetables such as carrot, cucumber,

celery, cherry tomato, cut into bite sizes

pieces

- Small piece of corn on the cob

- Cold roasted vegetables such as potato, carrot,

pumpkin, zucchini

- Grate vegetable and include on sandwiches

-

Choose: 1-2

serve fruit - 1 small piece fresh

fruit (apple, mandarin,

pear, plum, banana,

berries)

- Tub canned fruit in

natural juice

- 30g dried fruit (e.g. 4

dried apricot halves,

1½ tablespoon sultanas)

Choose water

as a drink

-

Chose 1 serve

lean meat or

meat alternative - Leftover roast meat

- Lean chicken meat

- Slice of ham

- Boiled egg

- Small can baked beans

- Small can tuna/salmon

Choose 1-2

serve dairy

food - 250mls UHT milk

- 1 small cartoon

reduced fat yoghurt

- Cheese stick

INCLUDE AN ICE

BRICK TO KEEP COLD

FOOD COLD

Sandwich filling ideas for kids:

- Make salad sandwich fillings interesting by using a range of vegetables like grated carrot, snow

pea sprouts, lettuce or rocket or baby spinach, sliced celery, tomatoes, avocado and cucumber.

- Spread a small amount of cream cheese , top with grated carrot and sultanas

- Combine tuna/sweet corn/finely diced spring onion, mix with a little mayonnaise

- Cold roast vegetables with spread of hummus

- Traffic light sandwich : sliced, cheese, cucumber and tomato (put tomato between cheese and

cucumber to avoid the sandwich going soggy, use a peeler to slice cucumber thinly)

- Egg avocado lettuce (drizzle avocado with lemon juice to prevent avocado from discolouring)

53

SESSION2: MY DAYS FOOD INTAKE TALLY SHEET

Foods Fruit Veg

Breads

&

Cereal

Meat

Poultry

Fish

Egg

Milk

&

Dairy

Extras

Breakfast

Morning

Tea

Lunch

Afternoon

Tea

Dinner

Snacks

Totals

Compared to the Australian Guide to Healthy Eating Recommended Serves per Day

Fruit Veg Bread &

Cereal

Meat &

alternative

Milk &

Dairy

EXTRAS

Male 2 5-6 6 2 ½ -3 2 ½ 0-4

Female 2 5 4-6 2- 2 ½ 2 ½ -4 0-2

Children (8-11 years) 1 ½ -2 4 ½ -5 ½ 4-6 1 ½- 2 ½ 2- 3 ½ 0-2

54

SESSION 3: TAKEAWAY FOOD FAT CONTENT VISUAL AID

55

SESSION 3: LABEL READING PARENTS HANDOUT

Being able to read labels will help you and your children make healthier food

choices, here are some things to help you understand food labels

Foods high in fat and sugar often have little nutritional value and can make it

harder for us to keep a healthy weight

Eating large amounts of kilojoules(kJ)/calories can contribute to unwanted

weight gain

Foods that are high in saturated fat can increase the risk of heart disease

High amounts of sugar can contribute to weight gain and dental cavities

Fat: Aim for less

than 3g per 100g.

Try to limit foods

with more than

20g per 100g

Saturated Fat:

Aim for less than

1g per 100g . Try

to limit foods with

more than 5g per

100g

Sugar: Aim for

less than 2g per

100g. Try to limit

foods with more

than 10g per 100g

Salt (Sodium):

Aim for 120mg per

100g or less. Try

to limit foods with

more than 400mg

per 100g Use the 100g column to compare products

Ingredients List

The ingredients must be listed in order of quantity, from the highest to the

lowest

If fat, sugar or salt are listed in the first 3 ingredients then the food is likely

to contain high amounts of these

56

SESSION 3: SNACK ATTACK PARENT HANDOUT

Parent’s handout: Snack Attack Ideas

o Slice of fruit loaf/bun

o Pikelets (add mashed banana)

o Cup of homemade popcorn (pop in the microwave)

o Fruit – fresh, canned or dried

o Tub of low fat yogurt

o Reduced fat milk and berry smoothie

o Small can baked beans or spaghetti

o Savory muffin

o Ice blocks made with diet cordial

o Frozen banana – peel banana and pierce with icy pole stick. Wrap in cling wrap

and freeze

o Whole wheat breakfast cereal (e.g. Mini Wheats, Just Right, Sultana Bran)

o Rice crackers with cheese

o Rice cakes/Corn thins/Vita-Weats with Vegemite

o Raw vegetables, carrot/celery/capsicum/cucumber sticks, cherry tomatoes with

hummus

57

SESSION 3: FAMILY FOOD HABITS CHART

Food / Activity Per week / Per day Never 1-2 3-5 5-7 7++

How many times did the family eat takeaway or eat out?

How many types of vegetables or salad are usually on the dinner menu each day?

How many pieces of fruit are offered each day?

How much fruit juice and/or poppas does your child consume per day?

How often is soft drink/ cordial available each day?

How many times does your child consume chips or crisps per day?

How often is chocolate, lollies or other sweets available each day?

How many times were packaged snacks such as biscuits, cakes, muesli bars, pastries or dippits eaten?

How many dinners were eaten while watching TV?

How many snacks were eaten while watching TV?

How often were low-fat dairy products (milk, cheese, ice-cream, yogurt) made available?

How many days was breakfast eaten by your child?

How many times was water offered as a drink?

Family Food Habits Chart Please record your responses in the boxes for a typical week.

58

SESSION 4: GOAL SETTING PARENTS HANDOUT

Parent’s handout: Goal Setting

Lets take action !

• Write down two goals that will help you change an unhealthy habit to a healthy habit.

(think SMART- Specific, Measurable, Achievable Realistic and in a Timeframe)

1. __________________________________________________________________

__________________________________________________________________

2. __________________________________________________________________

__________________________________________________________________

SMART Examples

• The next time I make our family bolognaise sauce I will now include onion, zucchini and

capsicum.

• At dinner time we will turn off the TV and everyone must eat at the table.

• This week when I go shopping, I will compare which muesli/ snack bars are the lowest

in fat, kJ and the best value.

• I will take the kids and our dog down to the oval on Wednesday afternoons for half an

hour. We will need a tennis racket and a ball.

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SESSION 4: REWARDS, RULES AND ROLE MODELLING PARENTS HANDOUT

Parent’s handout: Rewards, Rules and Role Modeling

Rewards

• Rewards are positive reinforcement for children of all age groups

• Rewards chosen by children are the most effective

• Rewards can be privileges, things or activities with parents (NOT food)

• Having a variety of rewards helps to keep the child motivated

• Rewards are NEVER a substitute for praise and encouragement. Rewards are most

meaningful when given with positive words give example, time at the park , a game with

a parent.

No Food Rewards

Why Not?

• This makes eating the food a task, that is not enjoyable compared to the reward food

• Good children must get to eat lots of ‘extra’ foods!

• Foods as rewards/trade-offs/bribes may have negative effects and may increase the

child’s preference for that food. This is a big problem because less healthy foods are

the most commonly used rewards

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It’s ok to have rules

• Eat all meals at the table

• Turn off the T.V at meal times

• Negotiated number of treats per week

• Parents allowed to say ‘no’ to food choices

• Consistency is the key: between parents and carers.

Sharing food tasks:

Parents Decide:

• What food is served

• When food is served

Kids Decide:

• How much to eat

• Whether or not to eat

•

You’re a Role Model

• Don’t forget that children are watching you and copy your behaviours

• You will also need to follow the rules!

Documents

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