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Table of ContentsChapter 1

THINGS EVERY FOODIE SHOULD KNOW 7Kitchen Safety 7Food Safety 12How to Set A Table 14Basic Table Manners for Kids 14

Chapter 2RISE AND SHINEBREAKFAST TIME 16Breakfast Recipes from the Human Race 16

Dietary Guidelines for Children and Adolescents in Australia 19

Chapter 3MUNCHY CRUNCHY LUNCHBOXES 22Suggested Foods for Lunch Ideas 22 10 Tips to Add Interest to the Lunchbox 23 The Cancer Council SA Great SA Bite 25 Dips and Dunkers 26

Chapter 4SNACK ATTACK 34

Chapter 5SHAKING ALL OVER 37

Chapter 6SLOOPY SOUPS 41

Chapter 7IT ISNT EASY BEING GREEN SALADS AND VEGETABLES 45

Chapter 8WHATS FOR DINNER 52

Chapter 9SCRUMMY YUMMY TREATS 81

Jokes and Limericks 92


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Recipe IndexCHAPTER 2 RISE AND SHINE BREAKFAST TIME 16

Fruit 'N' Juice Breakfast Shake (Serves 2) 16

Banana Pancakes (Makes 5 pancakes) 17

Frit tata (serves 4-6) 17

CHAPTER 3 MUNCHY CRUNCHY LUNCHBOXES 22

Suggested Foods for Lunch Ideas 22

10 Tips to Add Interest to the Lunchbox 23

THE CANCER COUNCIL SA - GREAT SA BITE 25

Fruity Muffins 25

Dips and Dunkers 26

Ricotta and Tomato Dip 26 Tzatziki 26

Bruschetta 28

Yummy Muffins (makes 12) 28

Ryans Super Sandwich 29

Tainem's Banana Sultana Bread 30

Potato Muffins 31

Zucchini Slice 252

Cheese Scones 263

CHAPTER 4 SNACK ATTACK 34

Crazy Cracker 274

Lit tle Pizza People 274

Crazy Corn 274

Fairy Bread 274

Bananas in Pyjamas 274

Pinwheel Sandwiches 274

Muffi n Pizza Snack 284

Snack Ideas 285-36 CHAPTER 5 SHAKING ALL OVER 37

Strawberry Surprise 37

Strawberry and Banana Smoothie (serves 4) 37-38

Mango and Peach Refreshment 38

Uyens Pine-Lemon-Lime Punch 39

Summer Fruit Shake (Serves 4) 39-40

CHAPTER 6 SLOOPY SOUPS 41

Sweet Corn and Chicken Soup (Serves 10) 331

Corn Chowder 342


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Lamb Shank and Vegetable Soup 343

Raymond Langs Chicken, Rice and Vegetable Soup (Serves 4) 354

CHAPTER 7 IT ISNT EASY BEAN GREEN SALADS AND VEGETABLES 45

Baked Potatoes 45 Bean Casserole Fassolakia (Serves 4) 45-46

Hashbrow ns Hold the Oil (Serves 4) 46-47

Chris and Daniels Waldorf Salad 47

Dillons Home Style Greek Salad (Serves 4) 38

Tabbouli 38

Roast Potatoes with Curry and Parsnips (Serves 4) 39

Brocc oli, Cherry Tomato and Watercress Salad 39

CHAPTER 8 WHATS FOR DINNER?

Chicken and Vegie Stir Fry (Serves 3 to 4) 41

Pizza (Makes 1 pizza) 43

Mega Vegie Muffins (Serves 6) 43

Chilli Prawns 44

Spanish Chicken with Pine Nuts and Sultanas 44

Thailand Style Fried Rice 45

Chicken with Tomatoes (Serves 4) 46

Sweet and Sour Pork (Serves 4) 46

Lasagne with Meat Sauce 47 Vegetarian Lasagne 48

Quiche Lorraine 48

Beef with French Beans 49

Special Rice 50

Chicken Twister 50

Lemon and Garlic Fish Kebabs 51

Grilled Five Spice Snapper with Garlic Spinach 52

Great Bolognaise Sauce (Serves 4 to 6) 52

Salims Marinated Chicken Breasts wit h Vegetable Medley 53 Pierogi 54

Pasta with Broccoli and Bacon (Serves 4 to 6) 55

Good Quiche 55

Rainbow Fried Rice 56

A Healthy Recipe 56

Omelette Roll 57

Chicken Kebabs 57

Beef with Brocco li and Vegetable Stir Fry 58 Giant Club Sandwich 58


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Chicken with Garlic and Tamari Stir Fry 59

Potato, Zucch ini and Cheese Fritt ers (Serves 4) 59

Papa Giuseppes Vegetable Spaghetti Sauce 60

CHAPTER 9 SCRUMMY YUMMY TREATSFive Fruit Salad 61

Ruby Sipper Cooler 61

Rainbow Fruit Salad 62

Apple Crisp (Serves 1, but can be made into 4 ramekins) 62

Fruit Skewers 63

Cinnamon, Fruche and Berry Trifle 63

Apple Pikelets 64

Sandis Lush Sunny Fruit Cup with Coconut 64

Wobbly Mixed Berry Jelly 65

Banana Muffins 65

Apple Crisp with a Twist 66

Spiced Pear and Blueberry Parcels 66

Pumpkin Ginger Pie 67

Pumpkin and Prune Cake 67

JOKES AND LIMERICKS


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Chapter one Things every foodie should know

Kitchen safety

Kitchen safety is very important. It is important that at least one adult is presentwhilst preparing and cooking food. Here are some tips that will help you keep safewhile cooking at school, as well as at home.

And remember, it is always important that at least one adult is present whilst cooking.

Electrical safety

When using electrical appliances (eg electric frypan):

Adults should plug in the appliance and take the plug out after use.

Turn off electrical items at the outlet when you are not using them. Have dry hands when turning switches on or off. Never let any appliance sit in water or spilled liquid.

The sink and water

Take care with hot water. Hot water burns like fire. Wipe up spilled liquids to avoid people slipping. Do not soak knives and sharp objects in the sink you could put your hand in

and cut yourself.

Stove/ Hot plate

Adults should be present at all times when hot equipment is being used. Theyshould do any activities that include touching or moving hot items.

Turn handles of pots and pans away from the front, to prevent them beingknocked off.

Be careful when cooking with fats and oil. Do not stand too close to the stove topas it can spit and burn.

Do not touch stovetop or pot to check if hot plate is on.


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Do not put your face or hands over a cooking pot, as steam burns. Raise the lidat the back side first so steam flows out away from your hands and face.

Use an oven mitt to touch any hot pots or lids. Ask an adult to help with lifting all heavy pots and pans or full kettles. Dont add water to a pan that smokes. Remove it from the heat. It is too hot. Do not lean over open flames.

Ovens

Arrange the shelves in the over before heating the oven. To protect the bench top, use a wire rack to cool hot baking dishes.

Stand back when opening the oven door so the hot steam can escape first. Wear dry oven mitts to take out dishes from the oven, and make sure you have a

clear path from the oven to the bench. Never use wet mitts.

Knives and chopping

Knives are one of the most important pieces of kitchen equipment. They can beused to slice, dice and chop. They may also be the most dangerous. Sharp knivesshould only be handled by older children and with adult supervision. Young childrenor children who have not cooked before are best to start with a plastic or dinner knife,chopping soft items.

Teachersif in doubt about s tudents kn ife skills or your students are juniorprimary students, all chopping should be done by an adult .

For older children, it is important to learn how to handle and use knives safely. Allchildren should be supervised at all times when using knives.

The grip

The correct grip is important because it gives you control over the knife, and so helpsprevent accidents. The picture below shows the best grip for using a knife.

The grip should be firm but relaxed. All fingers should be wrapped around the knife.This stops fingers from sticking out and slipping around.


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Using your free hand

You use your free hand to hold on to the food so it will not slip. The picture aboveshows that the fingers are curled over so that the fingertips can not get caught underthe blade.

Other important tips

Dont rush. Concentrate and work slowly, and so develop good skills. Cut away from yourself.

Always chop on a chopping board. Place a wet paper towel underneath theboard. This prevents the board from slipping. Anything round and hard (like onion or carrot) should be cut in half first, so that it

has a flat side. This flat side keeps the food stable on the chopping board so thatit doesnt slip around.

If you are chopping lots of food, place the cut up parts on a separate plate orbowl so that you have enough space on the chopping board.

After using the knife, wash and dry immediately and return to its proper storageplace. Dont leave it hidden or at an awkward angle.

Do not cook in bare feet or open shoes in case a knife or something heavy or hotdrops.

Do not run with knives. It is best not to walk around with a knife. If you need to,carry it down by your side with the blade facing behind you.

If you need to pass knives to others place it on the bench and let them pick it up.If you must, pass it using the handle with the blade pointing downwardsdo notpoint the blade towards others.


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Can openers and graters

Can opening can be dangerous. Ask an adult to watch you or help you open thecan.

Do not place fingers on can edge or lid once can is opened. Do not reach intocans.

When using a grater, make sure fingers are tucked away and the grater is heldfirmly.

Hair and clothing

Keep long hair tied back hair can catch fire or catch on things. Do not wear loose baggy clothes that can catch on things.

Wear protective clothing such as an apron. Wear natural fibres such as cotton orwool. These are less flammable and will not melt onto skin if a fire does occur.

Wear closed in shoes to protect feet in case you drop equipment, hot food orknives.

This information has been taken from the Kitchen Kit Teachers Manual which canbe found on the Childrens Health Development Foundation website:www.chdf.org.au

Always

Wash your hand with soap and water before you start. Ask permission to use the kitchen. Get an adult to show you how to operate the oven and cook top.

Use a clean chopping board for cutting. Use a heatproof stand for putting hot pans and pots on. Read the whole recipe before you start cooking. Get everything together first.

Use small, sharp knives (theyre easier to manage). Point all pan handles away from the front of the stove.

Ask an adult to pour boiling water into or out of a saucepan. Use a dry potholder to handle hot containers. Use a timer so that you dont cook things for too long (or forget them!). Remember to switch everything off when youve finished cooking.

Clean up as you go along (even if youve got a dishwasher).


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Here is some advice from kids who have found out that the kitchencan be a dangerous place:

Dont use a wet cloth to lift hotfood; I burned my hand when Idid. Troy

I burnt the ends of my hair when Iwas cooking, it was really scaryand now I always tie it back. Natalie

Always switch off at the socketbefore you pull the plug out or youcould get a shock or even beburned. Adam

Dont leave the tea towel orpotholder on the stove, it can catchfire and it makes a real mess toclean up too! Jay

Clean you bench before you startto cook, I put wash-up liquid into acake when I knocked the bottleover. I had to throw everythingaway. Jai

I slipped on some spilled oil andhurt myself on the oven door. Ilearned to wipe up spills in future.

Trish

Running or fooling around in thekitchen is not a good idea. Youcan easily get hurt or makesomeone else get hurt. Natalia

Watch out for younger brothers or

sisters in the kitchen or they couldget hurt. Joanne

Cooking can be lots of fun

When you can eat what youve done

Kitchens can be dangerous, so

Take care and clean up as you go. BH


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Food safetyIt is important to treat all foods with care and to ensure that foods are handled,

prepared, stored and served in a safe and hygienic manner. This will help ensurethat foods are safe to eat. The following are some tips that will help with keepingfood safe at school, as well as in the home.

Hand washing

Wash your hands thoroughly in a hand-washing basin using soap and warmrunning water before handling and eating food. Rinse hands well and dry themwith a disposable paper towel or a hot air dryer not a tea towel, cloth towel,clothing or apron.

It is also important to ensure hands are washed after handling any raw meat orchicken, going to the toilet, handling rubbish, a tissue or handkerchief.

Hair and nails

Ensure that long hair is covered or tied back when cooking. Keep fingernails short so that they are easy to clean. Avoid nail polish as it can

chip off.

Illnesses, cuts and abrasions

If anyone is suffering from what might be a food borne illness, particularly ifsymptoms include nausea, diarrhoea or vomiting, they should not participate inany food handling/ preparation.

Cover any cuts or abrasions with clean, waterproof bandages or band-aids, orwear latex gloves. Coloured band-aids are ideal as they can easily be seen ifthey fall off.

Preparing food

Use separate chopping boards and utensils for preparing raw meat and poultry,and foods such as fruits and vegetables and other ready to eat foods. Do not place other foods on unwashed surfaces, which have contained raw meat

or poultry. After preparing these raw foods, wash all work surfaces andequipment thoroughly using very warm water and detergent.

Wash all fruit and vegetables thoroughly in clean water to remove soil, insectsand residues.


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Storing food Some food items require refrigeration. Ensure that these are kept in the

refrigerator at 5 C or below. If you have purchased meat or poultry store them near the bottom of the

refrigerator so there is no risk of any run off juices dripping onto andcontaminating any other ready to eat foods. Ideally, foods to have run off juicesshould be kept in a dish to contain the juices.

Cooling cooked foods for storage

Some bacteria from spores can survive cooking. If any cooked food is left to cool tooslowly, spores can sprout into toxin producing bacteria while the food is in thedanger zone between 5 C and 60 C.

To speed cooling, transfer cooked food to the refrigerator while it is still warm.

Large pots of cooked food should be divided into smaller containers so coolingcan occur more quickly.

It is important to adequately cool all cooked foods, as food poisoning can occurwhen food is left on a bench top to cool.

Serving food

Keep hot foods steaming hot and cold food cold (in the refrigerator).

Cleaning up Wash all benches and food preparation areas with warm water and detergent

before and after preparing food and allow to air dry. Dishes, equipment and utensils should be washed in hot water and detergent,

rinsed and left to air dry (especially wooden spoons and pastry brushes). Wash and thoroughly clean tea towels and cleaning cloths.

This information has been taken from the Kitchen Kit Teachers Manual which canbe found on the Childrens Health Development Foundation website www.chdf.org.au

For food safety information and a Schools Information Kit, visit:www.dhs.sa.gov.au/pehs/Food/food-safety-kits.htm


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How to set a tableLeft to right: Bread and butter plate withbutter knife, dinner fork, dessert/entreefork, dinner plate, dessert spoon, dinnerknife, soup spoon. Water glass sitsabove and to the right of the dinner plate.

Remember that the utensils for eachcourse are placed in t he order served,from the outside in. This will eliminateany confusion for any guest.

Your formal menu may not include a fish course and/or your tableware set may not

include fish forks and knives. If there is not a fish course then dont put out the fishforks and knives. In the event there is a fish course, it is perfectly acceptable tosubstitute what you have such that there are utensils for each course.

Basic table manners for kids Eat with a knife and fork unless the food is designed to be eaten with fingers.

Dont stuff your mouth full of food, it looks gross, and you could choke.

Chew with your mouth closed. No one wants to be seeing food being chewed upor hearing it being chomped on. This includes talking with your mouth full.

Dont make any rude comments about any food being served. It will hurtsomeones feelings.

Always say thank you when served something. It shows appreciation.

If the meal is not buffet style, then wait until everyone is served before eating.Shows consideration.

Eat slowly and dont gobble down the food. Someone took a long time to preparethe food, enjoy it slowly. Slowly means to wait about 5 seconds after swallowingbefore getting another forkful.

Dont reach over someones plate for something on the table; ask for the item tobe passed to you. This shows consideration for the people you are eating with.

When eating at someones home or a guest of someone at a restaurant, alwaysthank the host and tell them how delicious it was, even if it wasnt. Again,someone took time, energy, and expense to prepare the food you are eating,show your appreciation.


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Dietary Guidelines for Children and Adolescents in Australia

Good foods and plenty of activity are just what you need for growth and health. Butwhat are good foods? The Australian Government recently asked some of ourleading nutritionists to provide some clear, simple advice about food and nutrition forhealth. The result is the new Dietary Guidelines for Children and Adolescents in

Australia.

Food, nutrition and health are like a puzzle.There are different pieces. Each of them isimportant but none tells the whole story.When all the pieces come together, thepuzzle of good nutrition and health issolved. So it is with the Dietary Guidelines.No guideline is more important thananother they are a complete set.

Your nutrition needs may differ from yourbrothers, sisters and parents. The bestfood for a young baby is breast milk. Olderchildren and teenagers need a balance ofdifferent foods and plenty of activity toensure healthy growth and weight gain.

For Mum and Dad, weight gain may be thelast thing they want! Many adults areoverweight and need to eat and drink a littleless and do some more exercise.

Children and parents have one thing incommon. They all need the goodness thatcomes from eating a wide variety of nutritious foods. The Dietary Guidelines forChildren and Adolescents in Australia are your best guide to food, nutrition andhealth.

To get you started you could also look at a book called Kids in the Kitchen whichhas healthy recipes that can be prepared by children or new cooks. Remember thatyou dont necessarily have to cook. You can also assemble foods such as

interesting and tasty sandwiches and salads.You also need to consider where in the school cooking can occur. Is there a suitablefood preparation area that is hygienic and safe? Are there electric power points anda water supply? What sort of equipment and utensils does the school have? Findout more about these important points in the sections on Kitchen and Food Safety.

If students are enjoying cooking they may like to turn it into an enterprise! Why notplan, budget, prepare, promote and market products to other students perhapsthrough the school canteen. It could be fun to come up with new names for productsand see others in the school enjoying them too! However you approach it, Im sureyou will find cooking an enjoyable, rewarding and tasty experience!

To purchase a copy of the Kids in the Kitchen cookbook, contact the CHDF.


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Chapter twoRise and shinebreakfast time

Breakfast is a very important meal to provide youwith energy to begin the day. Try starting withsome fruit, followed by a wholegrain cereal ortoast, or some toasted English muffins. Skipping

breakfast usually results in feeling flat allmorning, so if you are in a hurry, grab a banana

and glass of milk or why not try a Fruit NJuice Breakfast Shake! (See below).

Breakfast ideas

Breakfast cerealHigh in fibre, low in sugar and salt such as porridge,weet-bix and muesli.

Bread crumpets, muffins, pikelets, fruit breads suggested toppings,cooked tomatoes, cheese, ricotta or cottage cheese, mashed banana,mushrooms, capsicum or sweet corn.

Fruit fresh, stewed (canned) in natural juice, fruit salad, fruity skewers.

Yoghurt and milk

Drinks plain water, reduced fats milks, 100% fruit or vegetable juice, fruitsmoothies.

Eggs boiled, scrambled, poached, omelette.

Heat left over vegetables and serve on toast, egg, or reduced fat cheesecan be added.

Breakfast recipes from the Human Race

Fruit n juice breakfast shake

Serves 2

1 ripe banana, peeled cup pineapple juice (try the no added sugar variety) cup low fat vanilla or natural yoghurt cup strawberries, stems removed and rinsed.


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Method1. Break banana into small pieces and put in the blender with pineapple juice,

yoghurt and strawberries.2. Secure lid and blend until smooth.3. Pour shake into two glasses and serve immediately. Enjoy!

Banana pancakesTess, Naracoorte Primary School.

Serves 5Cooking Time: 10-15 mins

2 ripe bananas1 cup plain flour1 egg cup milk

Method1. Wash your hands thoroughly with soap and running water.2. Peel bananas then mash with a fork until smooth.3. In a bowl, mix the banana, flour and egg together.

4. Add the milk a little bit at a time while stirring the mixture to remove any lumpsuntil all ingredients are well combined.

5. Cover mixture with plastic wrap/ lid, and set aside for 15 minutes.6. Lightly spray frypan with non-stick spray.7. Heat frypan on element over medium heat briefly. Spoon mixture into frypan.

8. Wait until bubbles appear on the top of the pancakes, then flip onto the other sideto cook until golden brown.

9. Continue steps 7 and 8 until mixture finished.

10. Enjoy these yummy pancakes while still warm or pop them in your lunchbox(when cooled) for a quick and tasty snack at school!

FrittataThomas, Kings Baptist Grammar School

Serves 4 6

2 rashers of bacon fat and rind r emoved, chopped1 small onion thinly sl iced1 tablespoon oil (polyunsaturated or monounsaturated oil is best)

1 small can (300 350g) corn kernels, drained1 small can (300g 350g) asparagus with no added salt, drained, chopped


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4 eggs lightly beaten cup light evaporated milk2 tablespoons plain flour1 cup grated tasty cheese (try reduced fat if possib le)pepper to taste

Method1. Preheat oven to 180C.2. Cook bacon and onion in oil over medium heat in a frying pan for 2 3 minutes or

until softened. Remove pan from heat and allow to cool.3. Place corn kernels, asparagus, bacon and onion in the base of a 25cm flan dish.4. In a medium sized bowl, beat together eggs, light evaporated milk and flour. Stir

in grated cheese and season with pepper.

5. Pour egg mixture into flan dish and bake in pre-heated over at 180 C for 30minutes until golden on top.


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The Human Race

The Human Race is an interactive physical education and nutrition internet program.It includes section on: The Human Race Caf: Look out for healthy recipes from children all over the

world! Some of their recipes are included on the following pages. Living Legends: Find out what some of your favourite sports celebrities

favourite foods are! Ask the exper ts : Ask the Human Race experts questions on food, physical

activity and health.

Visit the Human Race to find out w hat foods some of the Living Legends liketo eat:

Helen Denman Australian Swimmer

A member of: The Australian Swim Team. Retired from competitiveswimming in late 2001

My favourite food : For breakfast I love my homemade muesli rolledoats, bran, diced dried apricots, apples, peaches, sultanas, choppednuts, flaked almonds, shredded coconut and cinnamon. You can addanything you want and leave out the bits you dont like!

How do you make something healthy that you can cook at school ?This question was sent to Ask the Experts by Alex W of Naracoorte Primary School

Cooking healthy food at school is an effective and fun way to learn about food, health

and nutrition, and to practice cooking skills that you can use throughout your life.There are lots of things to think about when planning and organising cooking healthyfood at school. For example, What do we mean by healthy food? How do we knowif a recipe is healthy? We can find out more about healthy eating by looking at theAustralian Guide to Healthy Eating. This tells you all about the types of foods andthe proportion of foods we should eat every day. In general, recipes with lots ofvegetables, fruits, and/or bread, pasta, rice, and noodles, with only a little added fator sugar are the best choices.


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Chapter threeMunchy crunchy lunchboxes

Suggested foods for lunch ideasThese foods are to be low in fat, salt and sugar and are considered bestchoice.

A variety of breads including grainy, wholemeal and flat breads

A variety of low fat crispbreads, crackers, rice cakes, rice crackers

Baked products such as low fat muffins, scones, pikelets

Fruit loaf

Noodles, pasta, rice dishes

Vegetables and salads

Salad dressings made with appropriate fats

Corn on the cob

Soups Stir fries

Fruit: fresh, frozen, tinned (in natural juice)

Fruit salad

Yoghurt

Frozen yoghurts (reduced/low fat)

Cheese

Cheese sticks

Cottage, ricotta and other white cheeses

Custards

Sandwiches and rolls with a variety of fillings, plenty of vegetables with aprotein source in each combination (e.g. lean meat, cheese, egg, fish suchas tuna, spread made from legumes e.g. hummus)

Lean meats e.g. turkey, fish, chicken, lean rissoles

Legumes e.g. baked beans

Eggs e.g. hard boiled, omelettes

Nuts, unsalted (not recommended for under 5 years of age)


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Tzatziki

Spreads such as avocado, hummus, tzatziki

Margarines, polyunsaturated and monounsaturated

Plain tap, spring and mineral waters flavoured with fruit juice (100% fruit juice, no added sugar)

Milk (reduced fat), plain or flavoured

Soy milks, calcium fortified

Hot chocolate milk (reduced fat)

Fruit smoothies (reduced fat)

Foods made up of the foods listed here, for example, burgers, pizza, stirfries, quiche, savoury toast

Fruit based iceblocks

Milk based iceblocks or ice creams without chocolate coating

Popcorn, plain and pretzels

10 tips to add interest to the lunchbox1. Cut sandwiches into shapes with cookie cutters.

2. Layer different coloured breads in a sandwich and slice into fingers (ribbonsandwiches), squares or triangles.

3. Make pinwheel sandwiches by removing crusts from the bread andflattening it with a rolling pin. Spread with a filling or use cheese. Roll upas a Swiss roll. Wrap in cling film overnight, and then slice into wheels.

4. Pack a nibble mix in small sandwich bag, e.g. chopped dried fruit andpretzels, or bean sprouts, cocktail tomatoes and cucumber slices.

5. Instead of using sliced bread for a sandwich, try a jaffle, a roll, lavashbread, pita bread, bagel, crispbread, Naan, Turkish bread, baguette, ricecakes or a weet-bix cut in half and sandwiched with peanut paste.

6. Non-food surprises can be a joke on folded paper, a sticker, a noveltyeraser or pencil, a flower, a stick-on animal, a badge, a collectors card, astamp.

7. Pop in some hulled strawberries, half a corn on the cob (micro waved for 4minutes), peas in their pods or a homemade muffin as a treat.

8. Make sure there is a dairy food in the lunchbox. Try cheese, cheese sticks,cheese triangles, mini cheeses e.g. edam portions, yoghurt, a tub of dairydessert, custard or fromage frais (dont forget a spoon!).

9. Fresh fruit is perfect for lunchboxes. For variety use any dried fruit (e.g.sultanas, apply rings, pears, figs, dates), chopped fruit in a small re-usablecontainer or seasonal vegetables (e.g. peas in their pods, beans, bean

sprouts, young broad beans, mushrooms, cherry tomatoes, cucumbers,corn on the cob microwaved 4 minutes).


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10. For packaged snacks choose something healthy. High fat and/or high-added sugar snacks are best kept as occasional treats eaten at home.Some ideas are: a box of sultanas or dried fruit, single portion packets ofsavoury crackers, a hot cross bun, a muffin, a single portion packet ofplain popcorn, a tub of yoghurt or a small tub of custard, dairy dessert or

fromage frais.


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The Cancer Council South Australia Great SA Bite

Fruity muffinsPreparation Time: 10 15 MinutesCooking Time: 20 MinutesMakes 12 muffins.

2 cups wholemeal self-raising flour2 dessert spoons sugar1 cup curr ants1 large apple (Granny Smith if available) peeled and choppedrind 1 lemon cup reduced fat milk cup orange juice cup safflower oil1 egg1 small banana

Method:

1. Preheat oven at 180 C.2. Lightly oil muffin tray.3. Sift flour into large bowl and add the sugar.4. With a wooden spoon, stir in currants, apple pieces and lemon rind.

5. In a separate bowl blend together milk, orange juice, oil, egg and banana.6. Stir milk mixture lightly into flour mixture until combined.7. Spoon mixture evenly into muffin tray.8. Place in oven and bake for 20 minutes or until cooked through.Served hot from the oven, these muffins are delicious on their own or with ricottacheese. This is great for an after school snack or lunch box filler.


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Dips and dunkers

Ricotta and tomato dip250g ricotta cheese1 tomato, diced into small pieces1 spring onion c hopped4 black olives, pitted and chopped1 tablespoon parsley, choppedpinch of paprika

Method:1. Mash the ricotta cheese in a bowl.

2. Add tomato, onion, olives and parsley and lightly stir.3. Place in a serving bowl and sprinkle with paprika.Preparation time: 10 minutesCooking time: NIL (5 minutes to crisp Lebanese bread)Makes: 2 dips

Tzatziki1 cup cucumber, finely diced1 cup low fat natural yoghurtpinch black pepper

juice lemon1 tablespoon mint, finely chopped

Method:1. Mix all ingredients together.2. Place in bowl ready to serve.

Serve these dips with raw vegetable pieces or Lebanese bread cut into triangles andcrisped in the oven. Ideal as an after school snack or place them in small tubsaccompanied by raw vegetables and bread as a healthy and fun recess treat.

Bruschetta Andrea Musolino, Virginia Primary Schoo

Serves 4-6l

4 tomatoes2 tablespoons o live oil


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6 basil leaves1 French sti ck bread slicedI clove of crushed garlic (optional, add with oil)

Method:

1. Toast sliced French stick in the toaster.2. Cut tomatoes into small pieces and put in bowl.3. Chop basil leaves and add to tomatoes.4. Put olive oil into the bowl with the tomatoes and basil.

5. Put tomatoes and rest of ingredients on top of toasted bread.6. Put under the griller and leave to cook for about 3 5 minutes until slightly

cooked.7. Serve on a dish and enjoy.

Yummy muffinsGabrielle Hahn, The Heights School

Makes 12 muffins

Dry ingredients:2 cups SR flour

teaspoon bicarbonate soda cup castor sugar cup muesli

Wet ingredients:1 egg cup vegetable oil1-2 teaspoons vanilla essence1 cup of yoghurt

Fruit and vegetables (Substi tute/ omit as desired):

cup grated carrot1 pear chopped into s mall cubes apple chopped into small cubes2 tablespoons sultanas2 tablespoons of chopped, dried fruitspice it up (optional): teaspoon cinnamon

Method:

1. Preheat oven to 200 C.2. Sift flour.

3. Stir in other dry ingredients.4. Make a well in the centre of the dry ingredients.


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5. Pour wet ingredients into well.6. Fold wet ingredients into dry mixture with a metal spoon. The mixture should be

coarse and lumpy.7. Fold in all fruits and vegetables.8. Spoon mixture into a greased 12-hole muffin tray.9. Bake for 15-20 minutes until muffins are golden and have shrunk away from the

sides of the tray.10. Use a knife to gently remove muffins from the tray and place on a cooling rack to

cool.

Ryans super sandwichRyan Kazmer, Forbes Primary School

grated carrot2 slices of thick wholemeal breadone layer of ham, lamb, beef, chick en or turkey1 slice of cheesea few slices of tomatoa thick layer of lettucea spread of avocado or peanut butter

Method:1. Put the slices of bread on a chopping board.2. Spread thin with peanut butter or avocado.3. Put ham on top of the butter.

4. Dont forget the tomatoes on top!5. Dont forget the lovely lettuce and carrot.6. Next put some cheese on top.7. Put the yummy bread on top.

Tainems banana sultana breadTainem Eberhardt, Ingle Farm Primary School

3 ripe bananas2 cups of self-raising flour teaspoon of cinnamon125g of margarine1 cup or brown sugar lightl y packed 2/3 tablespoon of honey cup sultanas

cup chopped walnut p ieces cup milk.


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Method:1. Sift the flour and cinnamon together, rub margarine into the mixture until it

resembles fine bread crumbs.2. Stir the mixture (or in food processor), add in sugar and honey, walnuts and then

sultanas.

3. Mash up bananas then add it to the mixture with beaten eggs and milk, mix well.4. Spoon evenly into a greased load tin with greaseproof paper.

5. Bake in moderate oven of 180 C for 1 hour then reduce heat to moderately slow160 C, bake further 15 to 20 minutes or until cooked when tested.

6. Let it stand in tin for 10 minutes before putting on a wire rack to cool.Testing the cake: Put a metal or wooden skewer into centre of cake. If the skewercomes out clean the cake is cooked.

Potato muffinsSasha Haliman/ Michelle Chapman, Lincoln Gardens Primary School

1 cups plain flour3 teaspoons baking powder50g margarine3 eggs cup milk2 cups grated potato cup chopped chives

Method:1. Sift flour and baking power into a bowl.2. Make a well in the centre of the dry ingredients.3. Melt margarine.

4. Beat eggs and milk together.5. Pour margarine and milk mixture into well with potato and chives.6. Mix quickly with a fork until ingredients are just combined.7. Three quarter fill greased muffin tins with mixture.

8. Bake at 200 C for 10 to 15 minutes or until muffins spring back when lightlytouched.

9. Serve hot as a main dish accompaniment.

Zucchini sliceNathan Bitmead, Clovelly Park Primary

1 large onion (grated)4 medium zucchini s (grated)3 rashers bacon (diced)


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2 medium carrots (grated)1 cups cheese (grated)1 cups SR flour cup vegetable oil6 eggs

1 vegetable stock cubePepper to taste1 tablespoon of f resh chopped parsley or basil - optional

Method:1. Combine grated zucchinis, carrots, onion, crushed stock cube and cheese.2. Add chopped bacon.3. Stir in SR flour.4. Then fold in oil and eggs.

5. Season with pepper and herbs.

6. Bake for 30-40 minutes or until brown.

Cheese sconesSam Anderson, Vale Park Primary

3 cups plain flour1 teaspoons baking powder75g margarine1 to 1 cups milk, approximately extra milk cup grated cheese

Method:1. Sift flour and baking powder into a bowl.2. Cut margarine in until it resembles fine breadcrumbs.3. Add cheese.4. Add milk; quickly stir with a knife to soft dough. Knead a few times.

5. Lightly dust oven tray with flour.

6. Press scone dough out in the tray, 2 cm high.7. Cut into 12 even sized pieces (leave 2cm space between each scone).8. Brush tops with milk.

9. Bake for 10 minutes or until brown.10. Serve and enjoy!


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Chapter fourSnack attack

Crazy crackerTop a crispbread with a slice of cheese or a thick spread of peanut paste.Grill or heat in the microwave until bubbly and melted.

Little pizza peopleTop small pita bread, crumpet or muffin split in half with a spread of tomatopaste and grated cheese. Add your choice of chopped ham, mushroom,tomato and pineapple. Bake or grill until hot and bubbly.

Crazy cornPlace a corncob in the microwave and cook on 100% power for 3 minutes percob. Allow to stand for 5 minutes this gives the corn time to cool down,enough to handle it.

Fairy breadOn a buttered slice of bread sprinkle poppy and sesame seeds. Cut thebread with biscuit cutters.

Bananas in pyjamasWrap a peeled banana in a slice of buttered wholemeal bread.

Pinwheel sandwichesTop a slice of bread with peanut paste, cream cheese, avocado or vegemite.Roll up tightly and wrap in cling film. Leave overnight in fridge. Cut intoslices.


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Muffin pizza snack98 Students (aged 4-5) worked together, Craigmore Childrens Centre

1 English muff in per person140g tub of pizza sauce2 tablespoons unsweetened crushed pineapple, drained2 fresh button mushrooms, wiped clean with paper towel and thinly sliced8 cherry tomatoes, thinl y sliced1 tablespoon red or green capsicum washed, with seeds and stem removedand chopped into small pieces2 dessertspoons sw eet corn kernels, drained2 dessertspoons sli ced black olives, drained2 dessertspoons of c hopped onion (optional)200g shredded ham or bacon pieces100g grated cheese

Method:1. Cut the English muffin in half.2. Spread both halves with pizza sauce.

3. Place mushroom slices on muffins.4. Place cherry tomato slices on top.5. Sprinkle black olives over pizza.6. Sprinkle pineapple over pizza.

7. Sprinkle capsicum pieces over pizza.8. Sprinkle corn over pizza.9. Cover with ham or bacon and grated cheese.10. Add pepper to taste.11. Place muffin pizzas on griller tray.12. Place under the griller on medium heat and grill until cheese melts and browns

slightly (approx. 5 minutes).13. When cooked lift onto a plate and serve with a glass of milk or unsweetened

orange, apple or grape juice.

Snack ideas Chopped fruit or fruit salad Vegetable sticks plain or with hummus or tzatziki, e.g. celery, carrot,

capsicum, cucumber, broccoli, cauliflower Low fat yoghurt Pikelets, pancakes, scones or fruit loaves Low fat milk, fruit smoothies Weetbix with topping peanut butter


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Plain popcorn Frozen fruit bananas, grapes, berries Fruit muffins Toasted sandwiches Top English muffins with diced vegetables, sprinkle with reduced fat

cheese and grill. Grate beetroot to add colour to salad sandwiches.


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Chapter fiveShaking all over

Strawberry surpriseDiep Luu, Virginia Primary School

1 cups low fat milk1 punnet strawberries1 cup low f at strawberry yoghurtpinch of c innamon

Method:1. Pour milk into blender or food processor.2. Wash strawberries and remove stalks.3. Put the strawberries into the blender.4. Add the strawberry yoghurt.

5. Put the lid on the blender.6. Blend until think and frothy.7. Pour into glasses and sprinkle with cinnamon.8. Add a strawberry to the side of your cup for a nice look.

Strawberry and banana smoothieLauren Breese, Reynella East High School

Serves 4

2 cups reduced fat milk1 cup strawberries1 whole banana teaspoon vanilla essence

2 teaspoons honey1/3 cup natural yoghur t


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Method:1. First you put the honey and vanilla into the milk.2. Pour the milk into a blender, then chop the fruit up.3. Place the chopped fruit into the blender with the yoghurt until the lumps are gone.

Mango and peach refreshmentKristen Gajda, Ingle Farm Primary School

2 medium to large mangoes, peeled and diced (stone removed)3 to 4 peaches, peeled (optional), stone removed, halved or sliced1 to 2 cups of icefresh min t leaves (optional)

Method:1. Peel the mangoes and dice into medium pieces.

2. With the peach, slice in half and remove stone, you can slice them however youlike.

3. You can add a few mint leaves if you like the extra flavour (but dont add toomuch, the flavour can take over). They add a nice look too!

4. Once that is completed, place the mangoes, peaches and ice into a foodprocessor (or if you dont have a food processor use a blender or a hand mixer).

5. Blend that up together and there you have a Mango and Peach Refreshment.

Uyens pine-lemon-lime punchUyen Hoang, Ingle Farm Primary School

3 cups of chopped fr esh fruit of choice (e.g. peach, orange, strawberries)1 cup of pineapple or orange juice1.25 litre bottl e of mineral waterlime slices

Ice cubes

Method:1. Combine all ingredients in a large jug or bowl and serve immediately.


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Summer fruit shakeKhang Ngo, Virginia Primary School

Serves 4

4 frozen strawberries4 fresh bananas2 cups orange juice4 tablespoons yoghurt2 teaspoons honey2 tablespoons powdered milk

Method:1. Blend all ingredients in a blender2. Pour in something you can drink with.3. Enjoy!

Note: You may also blend berries and melons.


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Chapter sixSloopy soups

Sweet corn and chicken soupMeg Bartel, Heathfield High School

Serves 10

1 small fresh chicken or equivalent chicken pieces2 medium onions (diced)420g of cor n kernels420g of creamed corn2 tablespoons of corn flour1 teaspoon of so y sauce6 litres of water

2 tablespoons o f olive oillarge stock potpepper1 beaten egg

You wil l need a large saucepan.

Method:1. Heat oil in pot on medium heat.2. Lightly brown off chicken or chicken pieces and diced onions.3. Cover with water and simmer until chicken is cooked.4. Remove the chicken and de-bone and de-skin, retain liquid stock.

5. Place chicken meat back into the stock in small pieces.6. Add corn and creamed corn, undrained.7. Bring back to simmer for 5 minutes.8. Make soy sauce and cornflour into a thin paste and add to soup whilst stirring.

9. Just before serving, add egg to simmering soup, stir and serve.


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Corn chowder Andrew Watts, Heathfield High School

500g potatoes, cubed1 large onion, chopped250g sweetcorn, frozen500ml mi lk1 tablespoon oli ve oil250ml stock or waterpinch of nut mega bay leafpepper

Method:1. Melt oil in a large pan on medium heat; add the onion and potato and fry gently

for 5 minutes, stirring often.

2. Add milk and stock, pepper, nutmeg, and bay leaf and simmer for 30 minutes,stirring occasionally.

3. Remove from heat, take out the bay leaf and whiz the soup in a blender untilsmooth.

4. Return to the heat, add sweetcorn and simmer for 10 minutes.5. Check the seasoning, and if the soup is a little thick, add more milk or stock.6. Serve piping hot with a sprinkle of parsley.

Lamb shank and vegetable soupChloe Basford, Heathfield High School

4 (1kg) lamb shanks1 tablespoon oli ve oil1 medium (200g) onion, chopped2 litres water

2 celery sticks, chopped2 small carrots1 medium parsnip1 medium swede1 medium potato2 x 400g cans tomatoes2 tablespoons Worcestershire sauce

Method:1. Place oil in large pan and heat on medium.

2. Cook lamb shanks uncovered until well browned all over.3. Remove from pan.


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Chapter sevenIt isnt easy being green

Salads and vegetables

Baked potatoesChristopher Vu, Virginia Primary School

4 large potatoesblack pepper4 teaspoons margarine, sour cream or grated cheesechopped parsley

Method:1. Scrub potatoes and dry well-rubbed skins with cooking oil.

2. Cook in moderately hot oven (220C gas mark 6) for about one hour or untilpotatoes are soft.

3. Remove from oven, make cross on top of potatoes, hold in both hands andsqueeze until cross opens into 4 points.

4. Put a little margarine in centre of each cross, sprinkle with pepper, and addchopped parsley.

Bean casserole fassolakiaNatalie Carypidis, Virginia Primary School

Serves 4

500g of long green beans500g of carrots500g of potatoes3 tablespoons o f olive oil440g can of crushed tomatoes1 onion1 clove crushed garlic


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Method:1. Get all ingredients together.2. Peel carrots, potatoes and chop into bite size pieces.3. Top tails of green beans with garlic.

4. Dice onion and add to saucepan with olive oil. Fry until light golden brown.5. Add vegetables into pan and stir until coated with oil.6. Add the crushed tomatoes and extra water to half way of the saucepan. Add

pepper to taste.7. Cook on medium heat on hot plate until vegetables are tender.8. Serve.

Hashbrowns hold the oilLaura Rosenzweig and Charlotte Mansfield, Karoonda Area School

Serves 4

2 medium potatoes1 pinch black pepperenough oil to cover your fr ying pan

Method:1. Fill a medium pan with water and bring to the boil. Peel the potatoes, cut them in

half and put them into the pan.2. Boil for 10 minutes, or until just tender when pierced with a knife. Dont overcook

or the potato will go mushy.3. Drain the potatoes, and leave until cool enough to handle. Grate the potatoes,

place into a bowl and season it with salt and pepper, mix thoroughly.4. Shape the grated potato roughly into patties about 10cm round. The starchiness

of the potato will hold the patties together.5. Heat enough oil to cover the bottom of a frying pan, and cook the patties for a few

minutes on each side, or until golden brown and crispy. Drain on paper towels.For curried Hashbrowns add 1 tablespoon mild curry paste to grated potatoes.

Chris and Daniels waldorf saladDaniel Gregory and Chris Rudiger, Karoonda Area School

3 apples6 celery stalks cup sultanas2 tablespoons of low fat coleslaw dressing


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Method:1. Wash and cut up the apples and celery and put into bowl.2. Add the sultanas.3. Add the coleslaw dressing and stir.

4. Serve and eat.Note: 2 tablespoons roughly chopped walnuts can be added if you have them.

Dillons home style Greek saladDillon Harmer, Ingle Farm Primary School

Serves 4

2 tomatoes, washed and cut into cubes2 tablespoons Kalamata olives, no pips1 tablespoon oli ve oil1 Spanish onion, diced finely1 lettuce200g Feta cheese, cut in to cubespepper for taste

Method:1. Wash and separate the lettuce and put it in a bowl.2. Put the olives on top of the lettuce, add the diced onions.3. Put the Feta cheese in the bowl and mix the salad.

4. Tip the olive oil in and add pepper.5. Toss the salad until covered in oil.

TabbouliPeta Storti, Ingle Farm Primary School

5 cups of parsley, finely chopped (hand chopped is best) cup burghul (crushed wheat)3 or 4 large tomatoes, chopped bunch green onions, chopped cup lemon juice cup of oila few sprigs of min t (optional) teaspoon pepper

Method:

1. Wash and strain chopped parsley thoroughly. Place in a large bowl. Sprinkleburghul on top.


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2. Add diced tomatoes and green onions. Blend through lemon juice, oil, mint andseasonings. Mix just before serving. Serve as a meal or accompaniment forsandwiches.

Note: There is no need to wash the burghul, as it will expand from the juices of theother ingredients. Adjust the lemon juice, and pepper to taste. Make at least one

hour before using.

Roast potatoes with curry and parsnipsLexie Burt, Ingle Farm Primary Schoo

Serves 4

4 large washed potatoes

4 large peeled parsnips5 large peeled shallot s1 whole head of garlic, cloves separated cup of olive oil2 tablespoons c urry po wder (or to taste)freshly ground pepper

Method:

1. Preheat oven to 200 F. Have ready a large roasting pan.2. Cut the potatoes and parsnips into evenly sized chunks.

3. Place them in a large mixing bowl with the whole shallots and separated (butunpeeled) garlic cloves.4. Add the olive oil, curry powder and pepper and toss well to coat the vegetables.5. Transfer the vegetables to the pan and roast for about 45 to 60 minutes, toss

stirring the vegetables around occasionally until they are cooked through and thepotatoes and parsnips are crusty and golden brown.

6. Serve hot.

Broccoli, cherry tomato and watercress saladChristina Tran, Virginia Primary School

2 cups broccoli florets1 tablespoon red wine vinegar1 tablespoon oli ve oil teaspoon minced garlicfreshly ground black pepper to taste2 cups cherry tomatoes, stems removed and cut in half1 bunch watercress, long stems trimmed, coarsely chopped


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Method:1. In vegetable steamer set over boiling water, steam broccoli, covered, until tender,

about 4 minutes.2. Rinse with cold water and drain well. In large bowl whisk vinegar, olive oil, garlic,

and black pepper.

3. Add broccoli, tomatoes and watercress.4. Toss to blend.5. Serve immediately.Note: Parsley or rocket can replace watercress.


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Method:1. Remove skin and any fat from chicken. Cut into small cubes or thin slices.2. Prepare vegetables and set aside in a separate bowl.3. Heat oil in wok or frying pan.

4. Add chicken and cook, stirring until it browns slightly.5. Add carrot, red and green capsicum to the chicken and stir-fry until the carrot

softens. Then add the remaining vegetables, soy sauce and sweet chilli sauce.Stir thoroughly until all vegies are tender and sauce coats all ingredients.

6. Serve the stir-fry with your choice of noodles or rice (which you will need toprepare while stir fry is cooking).

Chicken stir-fry is also a favourite food of the following Human Race LivingLegends:

Juliet Haslam (Jules) Australian Hockey Team

My favourite food is chicken stir fry. I use noodles or rice as a base andinclude lots of capsicum, broccoli, snow peas, onion, bean sprouts and ofcourse some chicken.

Tim Jarvis Adventurer

Stir fry easy to make after a hard days training and great for energy andvitamins.

Is pizza a healthy meal?

Pizza can be a healthy choice! Choose a thin base or make your own from pitabread or English muffins. Choose plenty of vegetable toppings, perhaps somecheese use low fat if you are making your own. Keep fatty meats to aminimum; chicken, lean beef or fish can be added for variety.

This question was asked in the Human Race Ask the Experts section byMatthew P of Nyanda State High School, Australia.

Answered by The Human Race expert, Liz Kellett, Dietitian.

Pizza is also a favourit e of the Human Race Living Legend Phil Rogers.

Phil Rogers Australian Swimmer

Born 24 April 1971 Adelaide, South AustraliaMy tips for young people: Strive to achieve and work hard by alwaysremembering to have fun. My favourite food: Pizza and hamburgers why nottry the pita bread pizza recipe in the Human Race Caf?

Note: both pizza and hamburgers can be healthy food choices, when madefrom healthy ingredients.


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PizzaSuggested by Human Race Chef

Makes 1 pizza

1 pita bread1 tablespoon condensed tomato soup or tablespoon tomato paste (spreadthinly) cup cheese, grated (try reduced fat cheese)1 or 2 mushrooms, chopped finely cup canned unsweetened cr ushed pineapple, drained cup capsicum, chopped finely teaspoon dried basil and/or oregano

Method:1. Preheat oven to 200 C.

2. Spread tomato soup or paste over one side of the pita bread.3. Sprinkle cheese and toppings over bread.4. Bake for 10 to 15 minutes in oven, or until base is crisp and cheese golden.

Mega vegie muffinsSuggested by Human Race Chef

Serves 6

2 cups self-raising flour, sifted2 spring onions, chopped finely1 small carrot, gr ated1 small zucchini, grated125g can corn kernels, drained4 slices ham, cut into thin s trips1 cup buttermilk2 tablespoons vegetable oil (try a monounsaturated or polyunsaturated oil)2 eggs, lightly beaten1 tablespoon seeded mus tard6 cubes cheddar cheese (80g piece) (try reduc ed fat cheese)1 tablespoon chopped fresh parsley

Method1. Grease a large 6-cup muffin pan.2. Combine sifted four, spring onions, carrot, zucchini, corn kernels and ham in a

large bowl; mix until well combined.


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3. In a small bowl, combine buttermilk, oil, eggs and mustard. Make a well in thecentre of the flour mixture, add buttermilk mixture and stir, taking care not toover-mix (mixture should be slightly lumpy).

4. Divide mixture into the 6-cup muffin pan. Gently push a cheese cube into thecentre of each muffin; sprinkle evenly with parsley.

5. Cook in hot oven, 200C (400F), for about 20 minutes or until cooked (test bypushing a skewer into side of muffin, if it comes out clean, its cooked).

Chilli prawnsTerry Lioulios, Virginia Primary School

500g prawns (peeled)1 tin of tomatoes chop and keep juice3 cloves of garlic, crushed

A spr inkle of dry chi ll i1 onion, diced2 tablespoons of oil

Method1. Fry onion in oil.2. Add garlic and toss in prawns.3. Fry till pink in colour.4. Add tomato sauce, a sprinkle of chilli and simmer for 20 minutes.5. Serve on a bed of rice with chilli prawns on top.

Note: If using fresh chilli, remove seeds when chopping, and dont put your fingersnear your eyes.

Spanish chicken with pine nuts and sultanasDamien Ho, Virginia Primary School

1 tablespoon oli ve oil8 chicken thigh fillets2 cloves garlic, crushed3 Spanish red onions, sliced1 red capsicum, sliced cup (125ml) apple juice cup concentrated chicken stock, or fresh stock1 cup (250ml) water cup sultanasfreshly ground pepper50g pine nuts , toasted (in dry frypan or under grill ) these toast very quickl y

1 tablespoon chopped fresh parsley


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Method:1. Heat olive oil in a large frying pan over medium heat. Add chicken. Cook for 10

minutes or until golden.2. Add garlic. Cook for 5 more minutes. Remove chicken and garlic from pan, set

aside and keep warm.

3. Add onions and red capsicum to fry pan. Cook, stirring, for 5 minutes or untilonions are golden.

4. Stir in apple juice. Bring to the boil, then reduce heat and simmer until reducedby half.

5. Add reserved chicken and garlic, concentrated chicken stock, water andsultanas. Season to taste with black pepper. Bring to the boil, reduce heat,cover and simmer for 25 minutes or until chicken is tender.

6. To serve, arrange chicken on a serving dish. Spoon over sauce, sprinkle withpine nuts and chopped parsley. Serve with steamed rice and a fresh greensalad.

Thailand style fried rice Anthony Nguyen, Virginia Primary School

1 tablespoon vegetable oil2 cups cooked long grain rice2 garlic c loves, crushed3 tablespoons soy sauce

2 teaspoons red cur ry paste1 green onion, chopped250g tofu, d iced and fr ied1 tablespoon ci lantro or coriander leaves, basil or cor iander, chopped

Garnish8 green onionsthin cucumber slices

Method:1. Heat the oil in a wok over a medium-high heat.

2. Add the garlic and stir-fry for 1 minute.3. Add the curry paste and stir-fry until it releases its aroma.

4. Add the tofu and cook another 3 minutes.5. Add the rice, mix and fry for 2 minutes.6. Add the soy sauce, green onion and cilantro or coriander and transfer to a

serving dish and garnish.


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Chicken with tomatoesDavid Nguyen, Virginia Primary School

Serves 4

1 tablespoon oli ve oil1kg chicken pieces cup scallions, chopped1 cups peeled tomatoes, chopped cup chicken stock1 teaspoon oregano

Method1. Heat oil in a heavy non-stick skillet over medium high heat.2. Add chicken and saut until browned on all sides.3. Transfer chicken to a platter and keep warm.

4. Add scallions to skillet and saut 3 minutes.5. Stir in tomatoes and stock and simmer 5 minutes or until tomatoes are tender.6. Return chicken to skillet.7. Add oregano and pepper to taste.8. Cover skillet.9. Reduce heat to low and simmer 20 minutes or until chicken is tender.

10. Serve with steamed green vegetables of your choice.

Sweet and sour pork Anthony Theoharis, Virginia Primary School

Serves 4

500g boneless pork l oin

1 tablespoon vegetable oil1 medium green pepper, cut into 1 inc h pieces1 medium onion, cut int o thin wedges480g tin pineapple chunks in ju ice, unsweetened1 tablespoon brown sugar cup white wine vinegar2 tablespoons corn starch2 tablespoons low salt soy saucehot cooked rice (optional)


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Method:1. Partially freeze pork.2. Cut across the grain into 2 x 2 inch strips and set aside.3. Preheat a wok or large skillet over high heat, add the oil.

4. Stir-fry green pepper and onion in hot oil for 2 to 3 minutes or till crisp tender.Remove from wok.

5. Add more oil if necessary, add half the pork to wok, stir-fry until browned.Remove pork and stir-fry the remaining pork.

6. Return all pork to wok and keep warm.7. Drain pineapple, reserving juice.8. In a small saucepan combine the juice, brown sugar, vinegar, cornstarch and

soy sauce. Bring to a boil, cook about 1 minute or till thickened, stirringconstantly.

9. Return green pepper and onion to wok.

10. Stir in pineapple and the thickened pineapple juice mixture.11. Cook and stir and heated through.12. Serve with rice if desired.

Lasagne with meat sauceChristos Cafcakis, Virginia Primary School

cup olive oil1kg ground lean beef1 cup chopped onion2 cloves garlic , finely chopped2 cans tomato sauce to 1 can of tomatoes teaspoon dried basil teaspoon oregano, dried teaspoon black pepper2 bay leaves1 cup black olives (optional)8 lasagne sheets cup mozzarella cheese cup grated parmesan cheese

Method:

1. Heat olive oil in a large skillet.2. Add and cook ground beef until brown.3. Add and cook onion and garlic until transparent.4. Add tomatoes, tomato sauces, dried basil, oregano, black pepper and bay leaf.

Cover and simmer 1 hour until sauce thickens.

5. Stir in 1 cup black olives cut into large pieces (optional).6. Meanwhile, cook lasagne in boiling water until tender. Drain lasagne.


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7. Slice cup mozzarella cheese.8. Have ready cup grated parmesan cheese.9. Spread about of the sauce in shallow 16cm x 26cm x 3cm baking dish.10. Cover with layer of lasagne, arrange lengthwise in dish, layer of sliced cheese,

using one third, and then a layer of parmesan cheese.11. Repeat layers, ending with sauce and parmesan cheese.

12. Bake in moderate oven 180 C for 30 to 40 minutes.

Vegetarian lasagneThomas Devereux, The Heights School

1 tablespoon oli ve oil1 chopped onion2 cloves garlic, crushed2 cups sliced mushrooms1 cup grated carrot400g tin chopped tomatoes3 tablespoons tomato paste12 sheets instant lasagne500g organic quark o r ri cotta cheese2 cups grated cheddar cheese

Method:1. Heat oven to 180C.2. Heat oil in heavy based frying pan over medium heat, add onion, garlic,

mushrooms and carrot. Gently fry for five minutes until tender but not brown.3. Stir in tin of tomatoes and tomato paste, bring to the boil and simmer for three

minutes.4. In a 22 x 34cm baking dish, place a layer of lasagne, cover with one third of the

quark, one third of the vegetable sauce mixture, one third of the cheddar cheese.Repeat these layers twice.

5. Bake in oven for 30 minutes.6. Serve hot accompanied by a tossed green salad.

Quiche lorrainePaul Gillett, Reynella East High School

1 cups self-raising fl our2 level tablespoons reduced fat margarine1 egg whit e for pastry

cup skim milkflour to roll pastry


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2 whole eggs for filling2 egg whites for filling cup chopped shallot s and/ or cup sliced tomato and/ or cup slicedzucchini and/ or cup mushrooms1 cup diced lean ham

cup grated 25% reduced fat cheese1 level teaspoon parmesan cheese1 can (375ml) evaporated light milkpepper to taste

Method:

1. Pre heat oven 180C fan forced.2. Place flour into a large mixing bowl.3. Melt margarine then stir into milk.4. Beat egg white into milk mixture with fork until blended.

5. Pour milk mixture into flour and gently roll together.6. Place pastry on a well-floured bench, roll to fit into a round pie dish (23cm) or

eight small pie dishes (8cm).7. Place rolled pastry over the base of pie dish that has been coated with cooking

spray. Using a sharp knife trim around the edges to neaten. Leave to one side.8. In a large bowl beat whole eggs and egg whites well.9. Add milk and beat until well combined.

10. Add all other ingredients and mix together well.11. Pour into prepared pie dish (or dishes).

12. Bake 35 to 40 minutes or until golden brown and cooked in the centre.

Beef with French beansKristen Herrmann and Georgina Francis, Karoonda Area School

275g fine French beans, cut into 2.5cm pieces30ml vegetable oil1 onion, sliced

5ml grated fresh root ginger1 garlic c love, crushed5ml chilli powder1 teaspoon teaspoon ground tur meric2 tomatoes, peeled and chopped450g beef, cubed1.2 litres/ 5 cups water1 red pepper, sliced1 tablespoon chopped fresh coriander2 chopped green chil lies

wholemeal chapattis, to serve (optional)


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Method:1. Cook the French beans in a saucepan of simmering

water for 3 minutes, then drain and set aside.2. Heat the oil in a large saucepan and fry the onion until

it turns golden brown.

3. Mix together the ginger, garlic, chilli powder, turmericand chopped tomatoes. Spoon this mixture into onionand stir-fry for 5 to 7 minutes.

4. Add the beef and stir-fry for 3 minutes more. Pour in the measured water, bringto the boil and lower the heat. Cover and cook 45 to 60 minutes, stirring the beefoccasionally, until most of the water has evaporated and the meat is tender.

5. Add the French beans to the pan and stir well. Finally, add the sliced redpepper, fresh coriander and green chillies and cook, stirring constantly for afurther 3-5 minutes.

6. Serve hot with wholemeal chapattis, if you like.

Special riceOwen Horan and Michael OMalley, Karoonda Area School

1 stick of celery2 small carrots a capsicum1 head of broccol i

cup corn1 cup rice2 cups hot water with chicken stock teaspoon garlic teaspoon ginger

Method:1. Chop all vegetables.2. Microwave chopped vegetables for 5 minutes.3. Put chicken stock in 2 cups of hot water.

4. Add rice and stock to vegetables.5. Cook on high for 7 minutes then stir.6. Cook on high for another 7 minutes.

Chicken twisterRenae Simon, Rebecca Destro, Dannii Boughen and Deanna Smith,Karoonda Area School

4 pita bread pock ets3 small tomatoes chopped into squares


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1 cups o f lettuce washed and chopped finely2 small chicken fillets16 small onion r ings1 cups of grated cheese1 cups o f grated carrots

mayonnaise to tasteoil to c ook the chicken

Method:1. Collect all your ingredients.2. Cook chicken fillets in a frying pan at medium heat for 20 minutes.3. Spread the pita bread with mayonnaise.4. Sprinkle the lettuce on.5. You can also put the cheese and carrot on.

6. Then sprinkle the tomato on.7. Then carefully put the onion rings on.8. Then carefully put the chicken fillets on.9. Finish up by wrapping and serving, suitable for a lunch or a quick snack.

Lemon and garlic fish kebabsKale Todd, Stuart High School

800g firm white Murray cod fi llets (or other similar fis h) cut into 3cm cubes80ml extra virgin o live oil1 tablespoons shredded lemon rind60ml f resh lemon juice cup loosely packed coarsely chopped fresh oregano2 garlic c loves, crushed teaspoon ground cinnamon4 fresh l ettuce leaves2 tomatoes, sliced lemon, cut in quarters

Method:1. Place cubes of fish in a single layer in a glass/ceramic dish.2. Combine the oil, lemon rind, lemon juice, oregano, garlic and cinnamon in a jug.3. Season with pepper and whisk with a fork until well combined.

4. Pour over the fish cubes and turn gently to evenly coat. Cover with cling wrapand place in fridge for 1 hour.

5. Drain kebabs, retaining marinade.6. Place fish cubes in a single layer, on a microwave proof plate. Place the pate on

an upturned dinner plate to elevate.

7. Loosely cover fish with 2 sheets of damp paper towel. Cook for 4 minutes onmedium.


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8. Brush with reserved marinade. Cook a further 4 minutes until fish is just cookedthrough.

9. Thread on bamboo sticks and serve on a bed of lettuce with slices of tomato andwedges of lemon to garnish.

Grilled five spice snapper with garlic spinachBonnie Parker, Stuart High School

1 large fresh l imes (or lemons)4 teaspoons minced fresh ginger teaspoon Chinese 5-spice powder teaspoon sugar1/8 teaspoon freshly g round black pepper2 teaspoons vegetable oil, div ided500g snapper steaks (any f resh fi sh can be used)1 handful fr esh baby spinach leaves, washed2 large garlic c loves, pressed.

Method:1. Peel half of lime. Combine lime peel, lime juice, ginger, 5-spice powder, sugar,

pepper and 1 teaspoon oil in 1 litre dish. Add snapper, turn to coat. Cover andrefrigerate 2 to 3 hours.

2. Combine spinach, garlic and remaining 1 teaspoon oil in 2 litre microwaveabledish and toss. Cover and microwave at high (100% power) for 2 minutes or untilspinach is wilted. Drain and keep warm. Meanwhile, prepare barbecue grill fordirect cooking.

3. Remove snapper from marinade and place on oiled grill. Brush snapper withportion of marinade. Grill snapper, covered, over medium/ hot coals for 4minutes. Turn snapper, brush with marinade and grill 4 minutes or until snapperflakes easily with fork. Discard marinade.

4. Serve fish over a bed of spinach.

Great bolognaise sauceDavid Murray and Isaac Taylor, Lincoln Gardens Primary School

Serves 4-6

1 onion2 sticks celery3 rasher bacon2 carrots1 tablespoon oli ve oil

500g lean mincefreshly ground black pepper


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pinch nutmeg cup dry white wine1 cup water2 beef stock cubes425g can tomato puree

400g fresh spaghetti

Method:1. Peel onion and chop finely.

2. Wash, trim and slice celery.3. Peel and chop carrots.4. De-rind bacon and saut with onion, celery and carrot for 5 minutes.

5. Add mince and cook until mince changes colour.6. Season with pepper and nutmeg.7. Pour in wine and water and add crumbled stock cubes.8. Cook uncovered, until most of the liquid has evaporated.

9. Add the tomato puree and cook for 5 minutes.10. Cook pasta in boiling water for 8 to 10 minutes or until tender.11. Serve bolognaise sauce over cooked pasta and with a salad of choice.Note: when using wine in cooking such as this recipe, the alcohol evaporates.

Salims marinated chicken breasts with vegetable medleySalim Zahr, Ingle Farm Primary School

Marinade ingredients:5 pieces of chicken breast3 cloves of crushed garlic3 teaspoons of ol ive oil1 teaspoons of lemon juice

Marinade method:1. Combine all ingredients and pour over chicken breasts.2. Cook until golden brown in a fry pan or under grill.

Ingredients:carrots, peeled, diagonally s licedcauliflower florets1 bunch fresh asparagus, trimmed, cut int o 5cm to 7.5cm piecessugar snap peas (in pods)broccoli florets1 red onion, diced2 portabella mushrooms, stems removed, thickly sli ced

284ml chicken bro thcoarse black pepper


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Pasta with broccoli and baconKyle Delaney-Carter, Clovelly Park Primary School

Serves 4-6

1 onion chopped1 cup broccoli florets1 cup bacon pieces1 packet pasta or spaghetti1 tablespoon oli ve oil1 to 2 cloves garlic1 tin evaporated milk3 eggspepper to taste

Method:1. Cook spaghetti or pasta in boiling water. If unsure, follow directions on packet.2. Chop garlic, onion and bacon and fry for 5 minutes, stirring occasionally or until

slightly browned.

3. Steam broccoli 3 to 4 minutes, dont overcook.4. Beat together eggs, milk and pepper until well blended. Add to pan with the

broccoli and reduce the heat to low. Cook for 2 minutes, stirring constantly, oruntil mixture begins to thicken or scramble.

5. Drain pasta under hot running water, this allows the excess starch to be washedoff. Pour pasta into large bowl and add sauce and toss or mix sauce through.

Good quiche Annalise Keen, Clovelly Park Primary School

1 to 2 sheets wholemeal shor t crust pastry120g bacon pieces1 tablespoon oli ve oil1 medium brown onion, chopped1 teaspoon garlic mince1 small zucchini, grated1 medium carrot, grated5 eggs li ghtly beaten1 cup grated cheddar cheese teaspoon dried oregano410g can t omatoes, drained, crushed

Method:

1. Defrost pastry and line a 23cm pie/ quiche dish with it.2. Pre-bake for 5 to 10 minutes.


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3. Heat oil in a large pan and add bacon pieces, onion, garlic, zucchini and carrot.Cook, stirring, until liquid has evaporated.

4. Combine this with eggs, cheese, herbs and tomatoes in a large bowl. Spoonmixture into prepared dish (with pre-baked pastry).

5. Bake uncovered in moderate oven (180 to 190C) for about 45 minutes or untilset.

Rainbow fried riceRui-Bin Gan, Vale Park Primary School

2 eggs50g ham150g mixed vegetables3 cups cooked rice

Method:1. Beat egg in a bowl. Dice the ham.2. Heat 2 tablespoons of oil in a wok. Add eggs and stir-fry until cooked. Remove

and set aside.3. Reheat oil. Add ham and mixed vegetables, stirring and tossing to mix well.

Add rice and a little water. Stir-fry until rice grain separate, add eggs and mixwell.

4. Transfer to a serving plate.

A healthy recipeKatie Burden, Vale Park Primary School

Main Course Ingredients:tomatohamchicken (cooked)cucumbercheese

Dessert ingredients:strawberriespineappleapplegrapesorangeswatermelonbananalemon juice


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Method:1. Cut all the ingredients up into bite-sized pieces.2. Put the main course ingredients on wooden skewers.3. Put the dessert ingredients on other wooden skewers.

4. Enjoy!

Omelette rollYong Wie Gan, Vale Park Primary School

1 teaspoon olive oil1 egg (beaten with pepper) cup of mixed vegetables2 slices of ham, cut int o cubes

Method:1. Put oil in a pan.

2. Pour in the beaten egg.3. Remove the omelette to a plate.4. Simmer or steam the mixed vegetables until just tender.5. Drain and put into the centre of the omelette with the ham.

6. Wrap them up and cut into slices.

Chicken kebabsPeter Mylonopoulos, Virginia Primary School

675g lean chic ken from the leg or the breast f illet ju ice of 1 large lemon90ml/ 6 tablespoons olive oil1 clove garlic, crushed1 tablespoon chopped fresh oregano1 tablespoon chopped fresh thyme

pepper2 medium s ized onionsfresh bay leavesmushroomcapsicum

Method:1. Cut the chicken into even cubes and marinate.2. Dip the skewers in water so they dont burn when cooking.3. Thread the chicken onto the skewers.

4. Add mushroom then capsicum then chicken and so on.


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5. Slightly oil the griller once pre-heated. Then place kebabs onto the griller, cookuntil lightly brown and turn over.

6. Serve with some salad and serves 4 people.

Beef with broccoli and vegetable stir fryCon Mylonopoulos, Virginia Primary School

500g tenderloin steak, partially f rozen2 tablespoons fresh ginger, chopped1 tablespoons soy sauce1 clove garlic, crushed1 teaspoon sugar1 tablespoon oil2 onions, cut into quarters1 cups broccoli cup mushrooms, sliced1 green and red capsicum, sl iced1 beef stock cub cups water2 tablespoons corn flour cup water, extrarice, cooked

Method:1. Trim meat and cut into thin slices.2. Mix meat with ginger, soy sauce, garlic and sugar. Let stand 30 minutes.3. Heat oil and fry meat until brown. Add onions and broccoli and saut 2 minutes.4. Add mushrooms, capsicum, water, crumbled stock cube and corn flour, mix with

extra water to make a thin paste.5. Stir until sauce boils and thickens, simmer 2 minutes. Serve with rice.

Giant club sandwich Alyssa Farrugia, Virginia Primary School

1 large bread rol l or 3 slices of bread (preferably whole grain)2 tablespoons of cottage cheese1 slice of ham1 tablespoon of grated carrot5 tomato slices avocado, slicedsmall handful of alfalfa sprouts


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Method:1. Cut the roll in 3 fat slices.2. Spread the bottom slice with cottage cheese.3. Top with the tuna or ham and then the carrot.

4. Put the second bread or bread roll slice on top of the carrot.5. Cover the second slice with the tomato.6. Then add the avocado slices.7. Sprinkle on the alfalfa sprouts.

8. Put the last slice of bread, or bread roll slice, on top to finish.

Chicken with garlic and tamari stir fry Amelia Dawkins, Heathfield High School

2 onions3 cloves of garlicTamari sauce1kg chicken thigh fil lets (chopped)shallots1 carrot, thinly slicedbean shootssnow peasbroccoli and cauliflower

any other vegies of your choic e

Method:1. Fry onions and garlic in olive oil until golden brown.2. Fry chicken until cooked through.

3. Then fry shallots at last minute, not for long.4. Stir fry lightly steamed vegies with other vegies then add to chicken.5. Add tamari while cooking.6. Serve with rice or noodles.

Potato, zucchini and cheese frittersJosh Hobbs, Heathfield High School

Serves 4

2 medium si zed po tatoes, grated2 medium sized zucchini, g rated cup (60g) grated cheddar cheese2 eggs, lightly beatenpinch ground nutmeg


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pepper2 tablespoons vegetable oil

Method:1. Coarsely grate potatoes and zucchini, then drain to remove as much liquid as

possible.2. Place in a bowl and add grated cheese, eggs and seasoning.

3. Heat oil in a frying pan.4. Form vegetable mixture into round, flat cakes and cook in the frying pan over a

medium heat, turning frequently to brown both sides.

My papas vegetable spaghetti sauceEliza Demasi, Heathfield High School

2 tablespoons o f olive oil2 cloves of garlic, crushed2 small fresh zucchin is, finely chopped2 carrots, finely chopp ed/ whizzed2 red capsicums , finely chopped800g canned, diced tomatoes350g tomato pasteFresh parsley, chopped finely3 medium brown onions, chopped

Italian herbs, fresh or dried (oregano, basil, thyme)

Method:1. Heat oil in a pan, add chopped onion, then garlic. Cook until onion is clear.

2. Add carrots and zucchini.3. Stir on high heat, add capsicum.4. Stir for a few minutes and add parsley.5. Stir for a further 3 to 4 minutes and add tomato.6. Cook on high until it comes to the boil, add tomato paste and herbs and simmer

for 20 minutes.

7. Best served with ravioli or similar style pasta. Can be used in vegetarianlasagne or served with favourite pasta.


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Chapter nineScrummy yummy treats

Five fruit saladNicole Roelofsen, Virginia Primary School

cup orange juice (fresh or unsweetened)1 cup seedless gr apes1 orange, peeled, sliced and quartered1 banana, peeled and sliced1 peach or nectarine, pitted and cubed

Method1. Pour juice over fruits and refrigerate until chilled.

Ruby sipper coolerSarah McGill, Virginia Primary School

1 cup fresh raspberries1 cup fresh strawberries1 cup cranberry juice2 cups frozen strawberries2 frozen bananas, cut int o chunks

Method1. Combine the raspberries and the fresh strawberries in a blender with the

cranberry juice.2. For about a minute blend to a liquid.3. Add the frozen strawberries and banana chunks.

4. For another minute blend until smooth.5. Enjoy!


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Rainbow fruit saladLeah Sissis, Virginia Primary School

small seedless w atermelon rockmelon honeydew melonpunnet of blueberries1 large bunch of green and red grapeshandful of cherriesice-cream or yoghurt to serve - optional

Method1. Using an ice-cream scoop, make balls out of the watermelon. Place onto a plate

until you have finished, then put them back into the scooped out watermelon.2. Do the same to the rockmelon and honeydew melon, then mix them into the

watermelon with blueberries and grapes and cherries.

3. Serve with ice cream or yoghurt if you like.

Apple crispGraeme England, Karoonda Area School

Serves 1, but can be made into 4 ramekins by multiplying ingredients by 4

1 large apple tablespoon lemon juicecloves (optional) cup brown sugar cup flaked oats1/8 cup plain flour1/8 cup margarine1 teaspoon cinnamonpinch nutmeg

Method1. Place apples in baking dish.2. Sprinkle them with lemon juice.3. Melt margarine in a small mixing bowl, high power, for 1 minute.4. Stir in remaining ingredients.

5. Sprinkle evenly over apples.

6. Microwave on high in ramekin for 3 minutes.


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Apple pikeletsPaul Saler and Brandon Holzer, Lincoln Gardens Primary School

cup grated apples cup of self-raising flour cup wholemeal SR flour2 tablespoons of custard powder cup corn flour teaspoon baking soda2 tablespoons sugar1 egg cup buttermilk (ordinary milk will do)2 teaspoons of melted butterextra butter for frying

Method1. Sift flour, custard powder and the baking soda.

2. Add sugar, egg, milk, apples and butter.3. Beat until smooth and thoroughly mixed.4. Drop spoonfuls into greased hot frying pan.5. Fry until bubbles on top burst then turn over and brown the other side.

Sandis lush sunny fruit cup with coconutSandi Poyner, Ingle Farm Primary School

1/3 cup of shredded or desiccated coconut450g can pineapple pieces1 banana, sliced1 cup fresh strawberries, hulled1 cup fresh berries1 orange, peeled and sliced or segmented

2 teaspoons of lemon juice

Method1. Place the coconut in a small pan. Stir over very low heat until golden. Cool.2. Drain pineapple, keeping juice. Place pineapple in a serving bowl. Mix the

banana with the saved juice, drain and add to pineapple.3. Add strawberries, berries, orange and lemon juice, mixing well. Sprinkle each

serving with toasted coconut.

Hint: Add a handful of walnuts and dried fruit such as sultanas, apricots and raisinsfor a delicious flavour and crunchy texture.


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Apple crisp with a twistRyan Battersby, Hamilton Secondary College

4 cups sliced fresh apples, or other fruit cup water1 tablespoon lemon juice cup brown s ugar, packed cup whole wheat flour cup rolled oats teaspoon ground cinnamon teaspoon ground nutmeg3 tablespoons margarine

Method1. Place apples in medium sized baking pan.

2. Mix sugar, flour, oats and spices.3. Add margarine to dry mixture and rub in until crumbly.4. Sprinkle crumb mixture over apples.5. Bake at 180C until apples are tender and topping is lightly browned, about 40

minutes.

Spiced pear and blueberry parcelsHaikhal Haizal, Vale Park Primary School

4 firm ri pe pears30ml/ 2 tablespoons lemon juice15ml/ 1 tablespoon melted butter150g blueberries4 teaspoons sugarfreshly ground black pepper

Method1. Peel the pears thinly. Cut them in half lengthways and scoop out the core from

each half with a teaspoon or a sharp knife.2. Brush the pears thoroughly with lemon juice to prevent them from turning

unattractively brown.

3. Cut four squares of double thickness foil, each large enough to wrap two pearhalves a brush them with melted butter.

4. Place two pear halves on each piece of foil with the cut sides upwards. Gatherthe foil up around the pears to hold them level.

5. Mix the blueberries and sugar together and spoon them on top of the pears.

6. Sprinkle with black pepper, wrap the foil over and cook on a fairly hot barbecuefor 20 to 25 minutes.


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Vegie Soup

Z U C C H I N I S P I N A C H

A P L L E T T U C E A T L E A A U B E A N S C A B B A G E S

L M L E E K S P R O U T S R P

F P S T M U S H R O O M B E R

A K K P O T A T O D I O R D L

L I T U R N I P T F F N O O N

F N E R B R O C C O L I A N G

A E P R A D I S H N T O D I O

V C E L E R Y E C G E N B O N

T C A U L I F L O W E R E N I

A B S H S I D A R L E S A A O

S N O W P E A S N D A Y N ! N

! B R U S S E L S P R O U T S

Alfalfa Carrot Mushroom Red Onion

Beans Cauliflower Onion Snow peas

Broad bean Celery Peas Spinach

Broccoli Corn Potato Spring onion

Brussel sprouts Leek Pumpkin Sprouts

Cabbage Lettuce Radish Turnip

Jessica Bates,Reynella East High School

How do you

cook toast inthe jungle?Put it under agorilla!

What are twothings youcant have forlunch? Breakfast anddinner!

What did oneplate say tothe otherplate? Foods on metonight!

Why is honeyso rare inBrazil?Because thereis only one B inBrazil!

What do cattleorder in Italianrestaurants?Cow-zones!

Alana Hil l, Adelaide HighSchool

VarietyChocolates, lollies and chips but Imin the mood,For chicken, vegetables and moregood food.

Apples, bananas, peaches mix themtogether,For a beautiful fruit salad, that lastsforever.Eggs, flour, cocoa mix it and bake,

Add cinnamon for a wonderful cake.

Peggy Mavromoustakis, Adelaide High School

Apple

AppleRed temptation

Sweet and tangy freshRipe round shiny juicySeeds core crunchy

Adam and Eve Apple

Olivia Kubiak,Reynella East High School


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Knock, knock!Whos there?Pear.Pear Who?Pearsonal.

Knock, knock!Whos there?Strawberry.Strawberry Who?Strawberrysnack.

Sarah Anderson,Reynella East High School

Knock, knock!Whos there?

Abba Abba who? Abba banana!

Why did thefarmer ploug hhis field with asteam-roller

He wanted togrow mashedpotatoes.

Why dontbananas getlonely?Because theyhang in bunches.

Whats g reen,covered incustard andgrumpy?

Apple grumple.

Whats differentfrom a hungryperson and agreedy person?One longs to eat,the other eats toolong.

Monika Wagner,

Vale ParkPrimary School

Why do potatoes make good detectives?Because they keep their eyes peeled.

What vegetable do you need a plumber for? A leek.

How do you turn soup into gold?Put 14 carrots in it.

A f aucet, l ett uce and a tomato were in a r acewhat happened?The faucet was running, lettuce was ahead, and thetomato was trying to ketchup.

Raymond Lang,

Ingle Farm Primary School

Simmer, simmer boil for dinner,Steaming pot of veggies simmer.Juicy mushroom stirred with carrots,Smells so good it calls the parrots.Its time to make the broth less thinner!

And take your broccoli and peas as well, And throw them in to lift the smell.Were just beginning this small broth,But make sure not to make it froth,Or else it might just turn to gel.

Now its time to set the table,But make the platform very stable.Because if the pot begins to leak,Youll be considered as a freak,So lets eat around the table!

Jennifer Bonafe, Adelaide High School

F ruit tastes so niceReally good for you

Undeniably deliciousI love fruitTremendous variety

Michael Ciola,Reynella East High School


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Fruit SaladC U C U M B E R I P E A R H B A N A N A

O H Z C W J V H A B Q U G L L P E M F P

C O E Y M S N A X O Z X U E A P C W Q RO N P R G A P C E Y A E M O C L T A N I

N E I T R B S G P S B O K S K E A T P C

U Y N Q A Y I U R E N V I U B S R E R O

T D E P P L O Q R N T L W L E V I R A T

O E A X E T W R O B Q D I T R Q N M Z B

S W P B S K Y N C E L T F A R D E E X E

T M P F V T H F K R I F R N Y C Y L P Z

R E L K Z A X K M R M E U A V E K O E W

A L E C B N X U E Y E Q I S N P L N A I

W O R A N G E H L L R O T I M A J A C H

B N Y L U E R R O X J F R Z T L G I H V

E D A V Z R W E N N Q A M N X E E T K E

R Y T E M I D L M K D O A N B J C W F V

R B O M A N G O P N I C R A N B E R R Y

Y J F G I E H Q A G S Y T Y A B D G M Z

C S V U N D S M P A S S I O N F R U I T

T O M A T O R U X V Z R A S P B E R R Y

Apple Cherry Kiwifruit Orange Rockmelon

Apricot Coconut Lemon Passionfruit Strawberry

Banana Cranberry Lime Peach Sultanas

Blackberry Cucumber Mandarin Pear Tanagrine

Blueberry Grapes Mango Pineapple Tomato

Boysenberry Honeydewmelon

Nectarine Raspberry Watermelon

Jaclyn Thornburn,Reynella East High School


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Why did the tennis racquetfeel superior? Because it beat the babysquash.

Why did the jelly quiver?Because it saw the milk shake.

Why did the potato go to havea facial?So she could get peeled.

Why did the chocolate mil

Recipe Collection 88

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Transcript of Recipe Collection 88