Easy Cookbook You simply look and cook

Lifestyle

Lifestyle Easy CookbookThe Lifestyle Easy Cookbook is based on the concept of step by step cooking. The Lifestyle Easy Cookbook provides challenging and comprehensive resource material especially designed for use by people involved in literacy and independent living skills programs: - in the home - at school - and in community settings

The cookbook is supported by shopping cards, which allow you to shop for the ingredients of individual recipes using match to sample principles. Our website (www.iaba.com) provides details on how to order all our resources.

The Lifestyle Easy Cookbook series was developed in Australia by The Independent Living Skills, Inc. (www.easycookbook.org). It is produced in the United States by the Institute for Applied Behavior Analysis under license from The Independent Living Skills, Inc.

Independent Living Skills Inc. (ILS),

Project Coordinator and Photographer – Michael Carter

Originator of Concept and ILS Chair – Joy Graves

ILS Committee 2009/2010

Consultant and Originator Diary concept – Vivien Atkins

Financial advisor – Jack Carolan

Horticultural Consultant – Julia Cunningham-Brown

Consultant – Erica Proposch

Home Economist – Fiona Wedding

Nutrition Consultant – Dr. Anne Sibbel

Food Stylists – Final photographs – Trudie Michels

Step photographs – Joy Graves

Recipe development – Joy Graves and Sally Kaptein

Assistant and Hand Model – Amy Toohey

Independent Living Skills Inc. PO Box 349 Burwood VIC 3125 Australia Phone: +61 3 9836 7040 Fax: +61 3 9836 5973 Email: ils@easycookbook.org www.easycookbook.org

US version revised and edited by – John Q. Marshall, Jr.

US/Canadian version published by – Institute for Applied Behavior Analysis 5777 W. Century Blvd. #675, Los Angeles, CA 90045 Phone: +1 (864) 271-4161 or (800) 457-5575 Fax: +1 (864) 271-4162 or (877) 670-4222 Email: jmarshall@iaba.com www.iaba.com

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the copyright owner.

Copyright: Independent Living Skills Project Inc. 2010, revised 2011ISBN No. 978-0-9839257-0-5

Congratulations on purchasing Lifestyle Easy Cookbook. We hope you will find this book an inspirational practical guide for achieving a healthy lifestyle.

We suggest that you start a small outdoor or window garden to grow your own vegetables and herbs; use them in the recipes and best of all, share the food at the table with friends and family.

A healthy lifestyle includes daily exercise and tracking your daily food intake to make sure you are getting the variety of nutrients you need. We have included a Lifestyle Diary on the back of this book for you to use on a daily basis. Photocopy it and fill it in each day to keep a record of your exercise and food intake. At the end of each week you can look back at your record and be proud of your achievement in improving your diet and exercise program.

Recipe Categories

Lifestyle Easy Cookbook recipes have been divided into 10 categories to cover a range of recipes for easy menu planning. The following background colors have been used for easy identification:

Microwave

Snacks

Salads

Soup

Light Meals

Main Meals

Barbecue

Vegetables

Desserts

Baked Goods

* Denotes Vegetarian recipes

Indicates vegetables or herbs that can be easily grown (see www.growingwisdom.com for instructional videos and step by step instructions on growing vegetables and herbs, or do an Internet search on “growing herbs” or “growing vegetables”) Use your freshly harvested produce whenever possible.

Step by Step Color System

To use the Step by Step system you simply match the color and the number on the key at the top of the recipe with the color and the number shown on each step.

1 2 3 4 5 6 7 8

Measurements

Standard measuring cups and spoons have been used. All measurements are level.

Instructions for Use – Band the cups and spoons with embossing tape (e.g. Dymo brand) in the following way:

Temperature

The following Fahrenheit temperature range has been used for oven cooking:

Warm 250oF – 350oF

Medium 350oF – 400oF

Hot 400oF – 450oF

A color band to indicate temperature should be placed over the temperature selection knob with embossing tape as shown below:

Gas Burners

Follow the symbol for regulating temperature on the stove top:

Low

Medium

High

Cooking Times

The use of a kitchen timer similar to the one shown is recommended. These are readily available at larger supermarkets, hardware and discount stores.

55

50

45

605

10

15

20

2530

35

40

Microwave

Cooking times for recipes are based on a 1000 watt microwave oven. If you use a microwave oven with a lower wattage remember to add more time and for a microwave oven with higher wattage reduce cooking time.

Lifestyle Easy Cookbook Notes for Use

GrowEat and ShareEnjoyEating is something we do every day. Food provides nutrients and energy. But there is more to it. Food is also part of social events which are important for keeping in touch with friends and family, or other people in your household.These recipes will help you to understand more about food, how to grow vegetables and herbs and which ingredients combine well together to make a dish. The ingredients and cooking methods have been selected to make cooking easy and quick, using readily available ingredients with delicious tasting results. Try all the recipes so that you can taste flavors from many different cultures.By following the simple steps you can develop new skills in selecting fresh produce to prepare a variety of easy meals.We all enjoy eating so it is easy to over eat and gain weight. To maintain a healthy weight range try these suggestions:• serve your food on a smaller plate.• fill more than half your plate with

vegetables or salad before adding a smaller serving of a meat or cheese dish.

• eat more slowly. Sharing the meal with friends or family, enjoying their company and conversation encourages you to eat more slowly – this means there is no need for a second serving!

By following the steps in the recipes carefully, including the serving suggestions, the meals you prepare will contribute to a healthy balanced diet.We know you will feel proud to invite others to share the meals you have prepared from the Lifestyle Easy Cookbook.Food SafetyWhen preparing food it is important to handle, cook and store it correctly, to ensure that it is hygienic and safe to eat.Use the following checklist as a guide to safe food preparation.TemperatureThe danger zone for bacterial growth is between 40oF and 140oF. This means food should always be stored and served below 40oF (very cold) OR above 140oF (very hot) to keep it safe.Always cook food as close to serving time as possible.Handling FoodWash hands well in soapy water, rinse, then dry on a paper towel.

Always wash hands:• Before handling food.• Between handling raw

and cooked food.• After going to the toilet.• Cover clothing with a

clean apron and tie long hair back from face.

LeftoversStore leftovers immediately in the refrigerator. Place food in shallow containers to enable quick cooling and store with air circulation around items.Storing fresh foodRefrigerator: Temperature should be maintained at 38oF which is a lower setting on the temperature dial. Refrigerator thermometers enable accurate checking of temperature and can be purchased at supermarkets, hardware and discount stores.• All food should be covered.• Allow air circulation around each item.• Keep cooked and uncooked foods

separate. (It is important that uncooked foods do not drip on to other foods.)

• Avoid constant opening of refrigerator door.Freezer:

• Maintain temperature at 0oF or lower.• Defrost foods in refrigerator (overnight

if necessary).• Foods defrosted in the microwave should

be cooked and eaten immediately.• Thoroughly cook meat, poultry and foods

that have been frozen.Use – by datesAlways check “use by dates” on packaged foods.CleaningEnsure that all surfaces are clean, paying particular attention to utensils and equipment such as cutting boards and knives. All dishcloths and towels should be spotlessly clean and changed regularly. If possible air-dry washed dishes.Kitchen SafetySpills should be cleaned up immediately. For stability, a damp cloth can be placed under cutting boards and bowls. Sharp knives are safe knives. (See note on plastic knives in Adapted Equipment). Choose an appropriate sized knife for the task, sharpen knives regularly and always concentrate when cutting food.It is recommended that oven gloves be worn when carrying dishes to or from a oven, stove top or microwave oven.

Adapted EquipmentThere are many appliances and pieces of equipment available which make the task of meal preparation easier for a person with a functional impairment. Reorganization of the work area, redesigning the storage of equipment and modifying techniques may also help.We suggest using:• Light weight pots and pans with nonstick

cooking surfaces.• Casserole dishes and saucepans with

double handles to provide more stability.• Electrical equipment such as food

processors and can openers to conserve energy and make life easier.

• Readily available ergonomically designed jar and bottle openers, beaters, choppers, can openers, carton and packet openers, peelers, graters, tongs, kitchen scissors and serrated knives. Chinet brand of plastic knives are available in supermarkets which can be used as a replacement for metal knives and are able to be used for chopping and slicing.

• Adapted equipment such as non-slip mats, gripping devices, modified scissors, moulded handles and grips, saucepan stabilizers, modified knives,spike boards, buttering boards and non-slip mixing bowls.

Food processor – To use a food processor safely we recommend:1. The processor is placed on a stable

flat surface.2. There is ample room around the processor

so that it cannot be knocked over.3. Add ingredients when the processor is

switched off.4. Switch off before scraping down the

ingredients in the bowl.5. Remove the blade carefully.6. Wash the bowl and blade carefully with

a brush in hot soapy water to remove all traces of food.

Gas Barbecue – To use safely we recommend:1. Check that barbecue grill is clean

before use.2. Turn gas tank on before igniting jets.3. Ignite jets with care using a gas lighter.4. Heat barbecue to recommended

temperature before beginning cooking.5. Cook food using tongs or spatula to

turn food.6. Turn off jets and gas tank at completion

of cooking.7. Cool barbecue before cleaning.8. Cover barbecue after use.

Nutrition and Food Safety

212°F

140°F

40°F

32°F

0°F

Safe Holding Zone

DANGER ZONE For High Risk Foods

Max Temp Storage for Cold Foods

Frozen Food Storage

CoNtENtS *denotes vegetarian recipes

MICRoWAVE Chicken Risotto . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 thai Steamed Fish . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Bananas in orange Sauce* . . . . . . . . . . . . . . . . . . . . . 6

SNACKS Summer Fruit Cooler* . . . . . . . . . . . . . . . . . . . . . . . . . 8 Chick Pea Dip with Pita Crisps* . . . . . . . . . . . . . . . . . 10 Salad Wrap* . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Spanish Pizza* . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

SALADS orange and Almond Couscous Salad* . . . . . . . . . . . . 16 tabouli* . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 Greek Salad* . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20

SoUP Spicy Lentil Carrot and Zucchini Soup* . . . . . . . . . . . . 22

LIGHt MEALS Fresh Pesto Penne* . . . . . . . . . . . . . . . . . . . . . . . . . . 24 Spanakopita* . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26 San Choy Bau . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28

MAIN MEALS tuna and Vegetable Quiche . . . . . . . . . . . . . . . . . . . . 30 Baked Lemon and Herb Fish. . . . . . . . . . . . . . . . . . . . 32 Frittata . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 Beef and Pepper Stir Fry . . . . . . . . . . . . . . . . . . . . . . 36 Moroccan Lamb tagine . . . . . . . . . . . . . . . . . . . . . . . 38

BARBECUE Lamb Kofta . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40 Aussie Burgers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42 Middle Eastern Chicken Kebobs . . . . . . . . . . . . . . . . . 44

VEGEtABLES Broccoli and Bok Choy Stir Fry* . . . . . . . . . . . . . . . . . 46 Mediterranean Roast Vegetables* . . . . . . . . . . . . . . . . 48

DESSERt Melon and Strawberry Salad* . . . . . . . . . . . . . . . . . . 50

BAKED GooDS Apple and Raisin tea Cake . . . . . . . . . . . . . . . . . . . . 52 Vanilla and Chocolate Cupcakes . . . . . . . . . . . . . . . . 54

Chicken RisottoServes 4

Equipment1 chopping board1 knife1 tablespoon1 teaspoon½ teaspoon1 large microwave casserole dish with lid oven gloves1 cup½ cup¼ cup1 wooden spoon

Ingredients 1 small onion

3/4 cup Arborio rice 1 tablespoon butter ½ teaspoon ground turmeric ½ teaspoon ground cloves 1 teaspoons ground cumin 4 skinless chicken thighs ½ red pepper

1½ cups chicken stock ¼ cup golden raisins ½ cup frozen peas

1 2 3 4 5 6 7 81 2

3 4

5 6

7 8

3

Peel onion and chop finely. Place onion, rice, butter and spices in microwave oven dish.

Cover, microwave high 2 minutes. Wash pepper, deseed, cut pepper and chicken into cubes.

Remove lid with care, add peas, stir well. Cover, microwave high 6 minutes.

Add chicken, pepper, stock and raisins, stir well.

Cover, microwave high 10 minutes.

55

50

45

605

10

15

20

2530

35

40

55

50

45

605

10

15

20

2530

35

40

55

50

45

605

10

15

20

2530

35

40

Ingredients 3 spring onions

2 5 oz. pieces Blue Grenadier fish 2 cups Garden Stir Fry frozen vegetables cup light coconut cream 2 teaspoons Thai green curry paste

thai Steamed FishServes 2

Equipment1 chopping board1 knife1 can opener1 Microwave dish with lid1 teaspoon1 cup

cup1 bowl1 spoon oven gloves

5

Wash spring onions, cut into pieces. Place fish fillets in microwave dish.

Add frozen vegetables, spring onions. Mix curry paste with coconut cream.

Pour over fish and vegetables. Cover, microwave high 6 minutes.

1 2

3 4

5 6

1 2 3 4 5 6

55

50

45

605

10

15

20

2530

35

40

Bananas in orange SauceGarnish with natural yogurt. Serves 2

Ingredients2 large firm bananas1 tablespoon dark brown sugar1 teaspoon butter1 orange½ teaspoon ground cinnamon

Equipment1 knife1 chopping board1 juicer1 tablespoon1 teaspoon½ teaspoon1 grater1 pastry brush1 microwave dish with lid oven gloves

7

1 2

3 4

5 6

1 2 3 4 5 6

Peel bananas, slice in half, place in microwave dish.

Add sugar and butter.

Wash orange, grate rind. Add rind and cinnamon.

Cut orange, squeeze juice and pour over. Cover, microwave high 2 minutes.

55

50

45

605

10

15

20

2530

35

40

Summer Fruit CoolerServes 2–4

Ingredients 2 oranges 1 lemon

4 ripe strawberries ¼ seedless watermelon

2 sprigs mint ice cubes

Equipment1 knife1 chopping board1 food processor1 juicer1 cup1 serving pitcher1 spoon1 ice cube tray

9

1 2

3 4

5 6

1 2 3 4 5 6

Cut, squeeze oranges, lemon. Place juice in food processor.

Slice washed strawberries, add to food processor.

Process 1 minute. Remove watermelon rind, cut into chunks, add 2 cups to food processor.

Process 1 minute. Pour into pitcher, add ice cubes, mint, stir.

55

50

45

605

10

15

20

2530

35

40

55

50

45

605

10

15

20

2530

35

40

Chick Pea Dip with Pita CrispsServes 4–6

Equipment1 colander1 bowl1 food processor1 knife1 chopping board1 juicer½ teaspoon1 teaspoon1 tablespoon

1 plastic scraper½ cup¼ cup1 baking tray1 wooden spoon1 serving bowl

Ingredients 14 oz. can chick peas (garbanzo) 1 tablespoon olive oil 1 small lemon ½ teaspoon sesame oil 1 teaspoon ground cumin 1 teaspoon minced garlic ¼ cup sliced pitted black olives ½ cup parsley

2 slices pocket wholemeal pita bread

11

1 2

3 4

5 6

1 2 3 4 5 6

Drain chick peas, place in food processor add olive oil.

Cut, squeeze lemon, add to food processor with sesame oil, cumin, garlic.

Process 1 minute. Place in serving bowl, add olives.

Wash parsley, drain, chop, add, mix well. Cut pita into pieces, bake medium oven (325oF) 15 minutes.

55

50

45

605

10

15

20

2530

35

40

55

50

45

605

10

15

20

2530

35

40

Salad WrapServes 2–4

Ingredients 1 medium carrot 4 spring onions 1 large tomato 1 cup rocket (arugula)

4 sheets whole wheat wraps 8 oz. tub light cream cheese 8 oz. tub hummus dip

Equipment1 colander3 chopping boards1 spatula1 knife1 peeler1 cup

13

1 2

3 4

5 6

1 2 3 4 5 6

Wash vegetables, drain. Place one sheet of whole wheat wrap on two boards, spread with cream cheese.

Peel carrot into strips, place on wrap. Place second sheet on top, spread with hummus.

Chop spring onions, slice tomato, add with rocket (argula).

Roll up firmly, cut in half.

Ingredients 1 pizza crust 4 mushrooms 2 tomatoes 1 small Spanish onion ½ green pepper 1 tablespoon sliced black olives 1 packet pizza sauce 1½ cups shredded mozzarella 1 tablespoon olive oil 1 teaspoon dry basil

Equipment1 baking tray1 chopping board1 knife1 spatula1 small bowl1 dessert spoon1 cup

½ cup1 teaspoon1 tablespoon

Spanish PizzaGarnish with olives and fresh basil. Serves 4

15

1 2

3 4

5 6

1 2 3 4 5 615

1

3 4

5

1 2 3 4 5 6

Place base on baking tray. Wash tomatoes and peppers, slice tomatoes, peppers, onions and mushrooms.

Mix pizza sauce, olive oil,and basil. Spread over pizza crust.

Place tomatoes on pizza crust. Top with 1 cup of cheese.

Top with onion, pepper, mushrooms, olives and ½ cup of cheese.

Bake hot oven (450oF) 15 minutes.

2

6

Ingredients 1 lemon 1 orange 2 cups instant couscous 2½ cups boiling water 1 teaspoon salt ½ cup unsalted almonds ½ cup pitted dates ½ cup mint leaves

orange and Almond Couscous SaladServes 4–6

Equipment1 bowl1 measuring cup1 electric kettle1 grater1 juicer1 wooden spoon1 knife

1 chopping board1 teaspoon½ cup1 cup

17

1 2

3 4

5 6

1 2 3 4 5 6

Wash lemon and orange, grate rinds into bowl.

Pour 2½ cups boiling water over rinds, add couscous, salt.

Stand 10 minutes. Chop almonds, dates, mint, add.

Cut, squeeze lemon and orange, add juice, mix well.

Chill ½ hour.

55

50

45

605

10

15

20

2530

35

40

55

50

45

605

10

15

20

2530

35

40

tabouliServes 4–6

Ingredients ½ cup Bulgur wheat (cracked wheat) 1 cup cold water 1 cucumber 2 tomatoes 2 spring onions ½ cup mint ½ cup parsley

1 lemon 2 tablespoons olive oil ½ teaspoon salt

Equipment1 cup½ cup1 colander1 fine sieve1 wooden spoon2 bowls1 knife1 chopping board1 juicer1 tablespoon½ teaspoon

1 2 3 4 5 6 7 81 2

3 4

5 6

7 8

19

Place cracked wheat in bowl, cover with cold water.

Stand 10 minutes.

Pour into fine sieve. Press out excess water with spoon.

Place cracked wheat in bowl.

Cut, squeeze lemon, add with olive oil and salt.

Mix well, chill 30 minutes.

Wash and drain cucumber, tomatoes, parsley, mint, spring onions.

Chop vegetables and herbs, add to bowl.

55

50

45

605

10

15

20

2530

35

40

55

50

45

605

10

15

20

2530

35

40

Greek SaladServes 2–4

Equipment1 colander1 chopping board1 knife1 salad bowl and servers¼ cup1 tablespoon½ teaspoon1 screw top jar

Ingredients 1 cucumber 2 large tomatoes 1 small green pepper 1 small red onion

1 medium piece Greek fetta cheese ¼ cup pitted black olives ½ teaspoon dried oregano leaves 1 tablespoon red wine vinegar ¼ cup olive oil

21

Wash cucumber, tomato, green pepper. Cut cucumber, tomato into chunks.Add to bowl.

Peel, slice onion, deseed and slice green pepper. Add to bowl.

Chop fetta, add olives and fetta to bowl.

Place oregano, vinegar, olive oil in jar, close lid, shake well.

Add to salad, mix well.

1 2

3 4

5 6

1 2 3 4 5 6

Spicy Lentil, Carrot and Zucchini SoupServes 4–6

Equipment1 colander1 knife1 chopping board1 peeler1 wooden spoon½ cup¼ cup1 tablespoon1 teaspoon1 liquid measuring cup1 large saucepan with lid

Ingredients 1 medium zucchini

1 stalk celery ½ cup parsley 1 medium carrot

2 tablespoons olive oil 2 teaspoons minced garlic 2 teaspoons mild curry powder 1 teaspoon ground cumin 14.5 oz. can chopped tomatoes 1 cube vegetable bouillon 3/4 cup red lentils 6 cups water 1 onion

23

1 2

3 4

5 6

1 2 3 4 5 6

Wash zucchini, celery, parsley. Peel onion, carrot. Chop onion, carrot, zucchini and celery.

Heat oil in saucepan, add garlic and vegetables, cook, stirring 3 minutes.

Add curry, cumin and lentils, cook, stirring 1 minute.

Add stock cube, water, tomatoes, cover, simmer 30 minutes.

Chop parsley, add, stir.

55

50

45

605

10

15

20

2530

35

40

55

50

45

605

10

15

20

2530

35

40

55

50

45

605

10

15

20

2530

35

40

Fresh Pesto PenneServes 4–6

Ingredients ½ bunch parsley 1 bunch basil 3 cloves garlic

1½ cups walnut halves 3 oz. jar grated Parmesan cheese ¼ teaspoon ground black pepper 1¼ cups olive oil 16 oz. box Penne pasta 1 teaspoon salt

Equipment1 food processor paper towels1 chopping board1 knife1 cup½ cup¼ cup1 teaspoon

¼ teaspoon1 large saucepan1 colander1 large bowl1 bowl scraper1 fork1 small container with lid

25

Remove stalks from parsley, basil, peel garlic.

Drain, return to saucepan.

Wash herbs, dry in paper towel.

Place garlic, parsley, basil in food processor, process 10 seconds.

Add walnuts, Parmesan cheese, black pepper, process 15 seconds.

Slowly add olive oil, process until smooth and thick.

Add 3 cups penne pasta to saucepan of boiling salted water, cook 14 minutes medium heat.

Add half the pesto, mix well. Refrigerate the remainder.

1 2 3 4 6 7 81 2 3 4 5 6 7 81 2

3 4

5 6

7 8

55

50

45

605

10

15

20

2530

35

40

Equipment1 colander1 chopping board1 knife1 mixing bowl1 plate1 fork1 wooden spoon2 baking trays

1 tablespoon½ teaspoon1 cup½ cup

SpanakopitaGarnish with natural yogurt. Serves 4

Ingredients 3 spring onions 3 cups baby spinach leaves 2 tablespoons fresh mint

1 medium piece Greek fetta cheese ½ cup ricotta cheese ½ teaspoon ground pepper ½ teaspoon nutmeg 8 sheets fillo pastry canola spray 1 egg

1 2 3 4 5 6 7 81 2

3 4

5 6

7 8

27

Wash spinach, spring onions, mint. Drain.

Fold in sides, roll firmly. Spray with oil.

Chop spring onions, spinach, mint, place in bowl.

Mash fetta, add with ricotta, egg, pepper, nutmeg. Mix well.

Place 2 sheets filo on 2 baking trays, spray each with oil.

Place another 2 sheets on top, spray with oil. Cut each sheet into 4, spoon filling evenly on each.

Bake medium oven (375oF) 25 minutes.

55

50

45

605

10

15

20

2530

35

40

Ingredients 4 spring onions 4 iceberg lettuce leaves

1 tablespoon sweet chili sauce ½ teaspoon sesame oil ¼ cup oyster sauce 2 tablespoons water 2 tablespoons vegetable oil 2 teaspoons minced garlic ¼ teaspoon crushed red pepper 1 teaspoon minced ginger 4 oz. can corn 1 red pepper 1 lb. ground pork 1 stalk celery

San Choy BauServes 4

Equipment1 colander1 chopping board1 knife1 can opener2 bowls1 strainer1 tablespoon1 teaspoon

½ teaspoon¼ teaspoon1 wok1 stirrer1 spoon¼ cup

1 2 3 4 5 6 7 81 2

3 4

5 6

7 8

29

Wash lettuce, spring onions, celery.

Place lettuce leaves on plate, spoon pork into each.

Chop spring onions, celery.

Mix sweet chili sauce, sesame oil, oyster sauce and water.

Heat oil in wok, add pork, celery, stir fry 2 minutes.

Add sauce mixture, garlic, crushed red pepper, ginger, stir fry 2 minutes.

Drain corn, add corn and peppers. Stir fry 1 minute.

Sprinkle with spring onions.

55

50

45

605

10

15

20

2530

35

40

55

50

45

605

10

15

20

2530

35

40

55

50

45

605

10

15

20

2530

35

40

tuna and Vegetable QuicheServes 4–6

Ingredients ¼ cup parsley ½ cup spring onions ½ cup baby spinach leaves 1 large tomato

3 eggs 1 cup low fat milk 1 cup grated cheddar cheese ½ cup self-rising flour 6 oz. package tuna 4 oz. can corn

Equipment1 chopping board1 colander1 knife1 bowl1 whisk1 wooden spoon1 sieve1 small bowl1 cup

½ cup¼ cup1 juicer1 pie dish canola spray

1 lemon

31

1 2 3 4 5 6 7 81 2

3 4

5 6

7 8

Wash spring onions, parsley, spinach and tomato. Drain.

Chop spring onions, parsley.

Place eggs, milk in bowl. Beat. Add spring onions, spinach, parsley, cheese, flour. Mix well.

Drain tuna, corn, cut and squeeze lemon. Add to bowl.

Mix well. Spray pie dish, pour mixture into dish.

Slice tomato, place on top.

55

50

45

605

10

15

20

2530

35

40

Bake medium oven (350oF) 40 minutes.

Baked Lemon and Herb FishServes 4

Ingredients 2 spring onions 2 tablespoons parsley

¼ cup butter 1 teaspoon minced garlic 4 3 oz. pieces Blue Grenadier fish 4 squares aluminum foil 2 lemons

Equipment1 colander1 chopping board1 knife1 small saucepan1 shallow dish¼ cup1 tablespoon

1 teaspoon1 baking tray kitchen tongs

1 2 3 4 5 6 7 81 2

3 4

5 6

7 8

33

Wash spring onions, parsley, chop finely. Melt butter.

Place butter, spring onions, garlic, parsley in dish, mix.

Cut aluminum foil into 4 squares. Slice each lemon into four, place one slice on each square.

Place fish in dish, turn to coat well.

Place fish skin side down on lemon, top with lemon, wrap firmly, place in baking tray.

Bake hot oven (400oF) 15 minutes.

55

50

45

605

10

15

20

2530

35

40

FrittataServes 4

Ingredients ½ packet shredded cheese

1 teaspoon soy sauce 1 tablespoon oil 2 spring onions

½ red pepper 1 clove garlic 3 potatoes black pepper 4 eggs 1 zucchini

Equipment1 chopping board1 wooden spoon1 garlic crusher1 tablespoon1 large bowl¼ teaspoon1 teaspoon1 rotary beater

1 peeler1 pie plate1 frying pan1 knife

35

1 2

3 4

5 6

1 2 3 4 5 61 2 3 4 5 6

1 2

35

Slice potatoes, zucchini, red pepper, chop spring onions, crush garlic.

Heat oil, fry vegetable 4 minutes.

Beat eggs, add cheese, soy sauce, black pepper.

Add vegetables, mix well.

Pour into pie plate. Bake hot oven (350˚F) 50 minutes.

55

50

45

605

10

15

20

2530

35

40

3 4

65

Beef and Pepper Stir FryServe with rice. Serves 4

Ingredients 8 oz. beef strips 2 teaspoons corn flour 1 tablespoon dark soy sauce 1 small onion ½ red pepper ½ green pepper

2 tablespoons vegetable oil 1 teaspoon minced garlic 1 teaspoon minced ginger ½ cup water

Equipment1 colander1 bowl1 teaspoon1 tablespoon1 metal spoon1 chopping board1 knife1 plate½ cup1 wok1 stirrer

1 2 3 4 5 6 7 81 2

3 4

5 6

7

37

Place beef in bowl, add corn flour, soy sauce, stir well.

Peel, chop onion.

Wash, deseed and slice peppers. Heat 1 tablespoon oil in wok, add onion, garlic, ginger, peppers.

Stir fry 2 minutes, remove to plate. Add 1 tablespoon oil to wok, add meat.

Stir fry 4 minutes. Add water, peppers, stir fry 3 minutes.

8

55

50

45

605

10

15

20

2530

35

40

55

50

45

605

10

15

20

2530

35

40

55

50

45

605

10

15

20

2530

35

40

Moroccan Lamb tagineServes 4–6

Ingredients 1 large onion

14 oz. can chick peas (garbanzo) 2 tablespoons olive oil 1 lb. diced lamb 1 teaspoon minced garlic 1 teaspoon ground cumin 1 teaspoon ground allspice 16 oz. vegetable stock ½ cup dried apricots ½ cup pitted prunes 1 bunch fresh coriander

1 cinnamon stick

Equipment1 knife1 chopping board1 colander1 bowl1 stove top/ovenproof casserole dish1 wooden spoon1 tablespoon1 teaspoon½ cup oven gloves

1 2 3 4 5 6 7 81 2

3 4

5 6

7 8

39

Peel onion cut into eight pieces, strain chick peas (garbanzos).

Heat oil, cook onion 2 minutes.

Add lamb, cook stirring 5 minutes. Add garlic, spices, cook stirring 2 minutes.

Add stock, apricots, prunes, chick peas, mix. Cover, place in oven.

Bake medium oven (350oF) 1 hour. Wash coriander, tear leaves, add.

55

50

45

605

10

15

20

2530

35

40

55

50

45

605

10

15

20

2530

35

40

55

50

45

605

10

15

20

2530

35

40

55

50

45

605

10

15

20

2530

35

40

Lamb KoftaGarnish with natural yogurt Serves 6

Ingredients ½ cup mint

4 slices white bread 1 lb. ground lamb 1 egg 1 teaspoon ground allspice 1 teaspoon ground cumin ½ teaspoon black pepper 1 lemon olive oil spray

Equipment1 colander1 food processor1 chopping board1 knife1 bowl1 wooden spoon½ cup

1 teaspoon½ teaspoon1 juicer kitchen tongs

41

1 2

3 4

5 6

1 2 3 4 5 6

Wash mint, chop. Cut crusts off bread, process in food processor 1 minute.

Place bread crumbs, ground lamb, egg, spices, mint in bowl. Mix very well.

Cut, squeeze lemon, add juice. Mix well 2 minutes.

Divide into 12 portions, shape into sausage shape.

Spray barbecue plate, heat to medium. Cook 4 minutes each side.

55

50

45

605

10

15

20

2530

35

40

55

50

45

605

10

15

20

2530

35

40

55

50

45

605

10

15

20

2530

35

40

Aussie BurgersServe with salad. Serves 4–6

Ingredients 1 small zucchini 1 small carrot 1 small onion

1 lb. lean ground beef 1 egg ¼ cup dry bread crumbs 2 tablespoons chutney canola spray

Equipment1 colander1 knife1 chopping board1 mixing bowl1 grater1 wooden spoon¼ cup1 tablespoon1 spatula

43

1 2

3 4

5 6

1 2 3 4 5 6

Wash zucchini, carrot. Grate onion, zucchini, carrot.

Place vegetables in bowl. Add ground beef, egg, bread crumbs, chutney.

Mix well 2 minutes.

Shape into 8 burgers. Spray barbecue plate. Heat to medium, cook 4 minutes each side.

55

50

45

605

10

15

20

2530

35

40

55

50

45

605

10

15

20

2530

35

40

Middle Eastern Chicken Kebobs Garnish with arugula and lemon wedges. Serves 4–6

Ingredients 1 small lemon 6 bamboo skewers ¼ cup fresh mint

8 oz. carton natural yogurt 1 teaspoon paprika 1 teaspoon ground cumin 1 tablespoon olive oil ½ teaspoon salt 4 skinless chicken thighs olive oil spray

Equipment1 colander1 knife1 juicer1 chopping board1 mixing bowl1 wooden spoon¼ cup1 tablespoon1 teaspoon½ teaspoon kitchen tongs

45

1 2

3 4

5 6

1 2 3 4 5 6

Soak bamboo skewers in cold water 15 minutes.

Cut, squeeze lemon, wash and chop mint.

Place lemon juice, mint, yogurt, paprika, cumin, salt, olive oil in bowl.

Cut chicken into small pieces, place in bowl, mix well.

Thread chicken onto skewers. Spray barbecue grill. Heat to medium, cook 5 minutes each side.

55

50

45

605

10

15

20

2530

35

40

55

50

45

605

10

15

20

2530

35

40

Broccoli and Bok Choy Stir Fry Serves 4

Ingredients 1 medium head broccoli 1 bunch Bok Choy

2 tablespoons vegetable oil 2 teaspoons minced garlic 1 teaspoon minced ginger ½ cup water 1 teaspoon sesame oil 3 tablespoons oyster sauce

Equipment1 colander1 chopping board1 knife1 wok1 stirrer1 tablespoon½ cup1 teaspoon

47

1 2

3 4

5 6

1 2 3 4 5 6

Wash broccoli, Bok Choy. Drain. Slice broccoli, Bok Choy.

Heat oil in wok. Add broccoli, garlic, ginger. Stir fry 2 minutes.

Add water, Bok Choy, sesame oil. Stir fry medium heat, 3 minutes.

Add oyster sauce, stir well.

55

50

45

605

10

15

20

2530

35

40

55

50

45

605

10

15

20

2530

35

40

Mediterranean Roast VegetablesServes 4–6

Ingredients 1 lb. kabocha squash ½ red pepper

1 medium sweet potato 1 small red onion 2 teaspoons minced garlic ¼ cup olive oil 3 large sprigs rosemary ½ teaspoon salt

Equipment1 colander1 knife1 chopping board1 peeler¼ cup1 teaspoon½ teaspoon1 baking dish kitchen tongs

49

1 2

3 4

5 6

1 2 3 4 5 6

55

50

45

605

10

15

20

2530

35

40

Wash kabocha squash, red pepper and deseed. Cut into medium pieces.

Peel sweet potato, cut into thick slices.

Peel onion, cut into quarters. Place oil, rosemary, garlic, salt in baking dish.

Add vegetables. Turn to coat with oil mixture. Bake medium oven (350oF) 45 minutes.

Melon and Strawberry Fruit SaladServes 4–6

Ingredients 1 pint ripe strawberries

1 orange 1 tablespoon fine sugar ½ cantaloupe ¼ seedless watermelon 3 sprigs mint

Equipment1 colander1 chopping board1 knife1 paring knife1 spoon1 juicer1 tablespoon1 food processor1 serving platter

51

1 2

3 4

5 6

1 2 3 4 5 6

Wash strawberries, chop, cut orange, and squeeze.

Place strawberries, orange juice, sugar in food processor.

Process 1 minute. Peel and slice cantaloupe and watermelon.

Arrange melon slices on serving platter. Pour strawberry sauce over fruit, add mint.

55

50

45

605

10

15

20

2530

35

40

Apple and Raisin tea Cake

Equipment1 chopping board1 peeler1 knife1 sieve1 mixing bowl1 wooden spoon1 bowl scraper1 whisk1 small bowl

1 small saucepan1 teaspoon1 cup½ cup10 inch Bundt pan or 9 inch round cake pan

Ingredients2 medium Granny Smith apples1½ cups self-rising flour½ cup fine sugar1 teaspoon cinnamon1 teaspoon apple pie spice1 stick of butter2 eggs½ cup milk½ cup raisins canola spray

Peel apples, chop finely.

1 2 3 4 5 6 7 81 2

3 4

5 6

7 8

53

Sift flour, sugar, cinnamon, apple pie spice into bowl.

Melt butter.

Beat egg and milk. Add butter, egg and milk, mix well.

Add chopped apples, raisins, mix well.

Spray cake pan with oil. Spoon mixture into pan.

Bake medium oven (350oF) 30 minutes.

55

50

45

605

10

15

20

2530

35

40

Vanilla and Chocolate CupcakesMakes 12

Ingredients1 cup self-rising flour½ cup fine sugar1 stick of butter2 eggs1 teaspoon vanilla essence2 tablespoons milk12 chocolate melts

Equipment1 small saucepan1 knife1 chopping board1 cup½ cup1 tablespoon1 teaspoon1 mixing bowl1 wooden spoon

1 bowl scraper2 dessert spoons12 paper cases12 hole muffin pan1 cooling rack oven gloves

1 2 3 4 5 6 7 81 2

3 4

5 6

7 8

55

Place flour, sugar in bowl. Melt butter in saucepan on low heat.

Add eggs, milk, vanilla, melted butter. Mix well.

Place paper cases in muffin pan. Spoon mixture evenly into paper cases.

Bake medium oven ( 350oF) 15 minutes. Remove from oven, place 1 chocolate melt on each hot cupcake.

55

50

45

605

10

15

20

2530

35

40

Lifestyle DiaryTowards healthy eating and being active every day

Photocopy and record the foods you ate today:Date –

Breakfast

Snack

Lunch

Snack

Dinner

How balanced is your diet?

Check a box when you eat a food from the following food groups:

Meat/chicken/fish/egg/nuts/legumes

Vegetables

Fresh fruit

Dairy (Milk/yogurt/cheese)

Whole grain breads and cereals

You are likely to be eating a balanced diet if you ticked all the food groups.

*Water: Remember to drink plenty of water each day.

Did you exercise today?

Tick the box for exercise you completed today:

Walking

Gardening

Cycling

Swimming

Other (name exercise) You are on the way to achieving a healthy lifestyle! Can you do even better tomorrow?