Royal Tea Club Member

Morning Tea

FeaturingCancer Council’s

Healthy Lunch Box

Recipes

Morning teas like yours are so, so important for people impacted by cancer.

Every cuppa and morning tea treat you make this May will help achieve a cancer free future.

As a Royal Tea member and one of our top hosts, we have put together a yummy collection of recipes for your morning tea (you can share this recipe book with your Tea Team too!).

No matter how you are hosting your morning tea this year – whether in the office with workmates, at home with loved ones, in the community or at school – you are raising vital

funds for cancer research, prevention and support programs.

We cannot thank you enough.

So put the kettle on, have a browse and see which treat you will serve at your morning tea.

Thank you for the time and effort you put into your Biggest Morning Tea.

Recipes in this book are by Cancer Council’s

Healthy Lunch Box

Vegie filo cups15 minutes Preparation time

35 minutes Cooking time

Serves12

1.5 serves of vegetables per cup

Diet and Allergies:Nut Free, Vegetarian

Ingredients• Olive oil spray• 1 roll filo pastry• 3 large zucchini,

grated & liquid squeezed out

• 4 yellow squash, grated

• ½ red capsicum, finely diced

• ½ red onion, finely diced

• 3 tomatoes, diced• 3 sprigs fresh

oregano or 1 tsp dried oregano

• 3 eggs• 2 tbsp wholemeal

plain flour• Pinch of salt• ½ cup reduced-

fat mozzarella, grated

Method

Pre-heat oven to 180°C.

Lightly spray a 12-cup muffin tray with olive oil. Cut the filo into squares to fit the size of the muffin wells. Fill each muffin well with 3-4 layers of filo squares. Lightly spray with olive oil spray.

In a large bowl, combine the zucchini, squash, capsicum, red onion, tomato, oregano, eggs, wholemeal flour and a pinch of salt. Mix well.

Fill each filo cup with the mixture, sprinkle with mozzarella and bake for 25 minutes until the filo is golden brown on the edges and the filling is firm and cooked through. Remove from the tins immediately so the filo doesn’t go soft. Cool on a wire rack.

Variation

Replace the tomato, zucchini, squash and mozzarella with 3 large handfuls of baby spinach leaves and mix through 1 cup of crumbled reduced-salt feta cheese.

Oaty biscuits10 minutes Preparation time

10 minutes Cooking time

Serves16

0.1 serves of fruit per biscuit when including sultanas

Diet and Allergies:Dairy Free*, Nut Free, Vegetarian*Dairy free when using dairy free margarine

Ingredients• 1 cup rolled oats• ½ cup plain flour• ¼ cup plain

wholemeal flour• ½ cup desiccated

coconut• ½ cup brown

sugar• 2 tbsp golden

syrup• 125g margarine*

• 1 tsp baking soda• 2 tbsp water• 2 tbsp sultanas

(optional)

Method

Preheat the oven to 180°C and line a baking tray with baking paper.

Combine oats, flours, coconut, sugar and sultanas (if including) in a bowl.

In a separate microwave-safe bowl, combine the golden syrup, margarine and water and stir to combine. Microwave on HIGH for 25–30 seconds.

Whisk in the baking soda until well combined.

Add the syrup mixture to the dry ingredients and mix well.

Drop a teaspoon full of the mix onto the baking tray, leaving space between as they will spread. Flatten with a fork.

Bake for 8 minutes, until golden. Remove to a wire rack to cool.

Tomato and cheese damper10 minutes Preparation time

30 minutes Cooking time

Serves8

0.1 serves of vegetables per damper

Diet and Allergies:Nut Free, Vegetarian

Ingredients• 2 cups wholemeal

flour• 1 cup plain flour• 1 tsp baking

powder• 1 pinch salt• 5 tbsp olive oil• 1/3 cup reduced-

fat tasty cheese, grated

• 1 tbsp rosemary, finely chopped

• 8 cherry tomatoes• ½ cup reduced-

fat milk• ½ cup water

Method

Preheat the oven to 220°C. Line a baking tray with baking paper.

Sift the flours, baking powder and salt into a bowl. Add the olive oil and combine with a wooden spoon until it resembles bread crumbs. Add the cheese and rosemary and mix through.

Make a well in the centre and add the milk and water. Use a knife and work the dough until it leaves the sides of the bowl. Gently knead the dough on a lightly floured board and split into 8 even pieces. Shape pieces into balls and arrange close together on the tray. Sprinkle with a little extra cheese, press a cherry tomato into the centre of each roll and sprinkle with more rosemary.

Bake for 25-30 minutes until golden and the bases sound hollow when tapped.

Tip

Eat on their own or add your own fillings.

Apple and date bliss balls10 minutes Preparation time

Serves10

0.5 serves of fruit per 2 bliss balls

Diet and Allergies:Dairy Free, Nut Free, Vegetarian

Ingredients• 2 cups rolled oats• 5 pitted dates• 1½ cups dried

apple, chopped• 3-5 tbsp water• 3 tbsp desiccated

coconut & more for rolling

• 1 tsp vanilla

Method

Blend oats in a high-speed blender or food processor until they’re a flour-like consistency.

Add the apple, coconut and vanilla and process. Slowly add the dates and water. Start with 3 tablespoons of water and add more if required. Scoop out the mixture, slightly dampen hands, roll into 20 balls and coat in more coconut.

Pumpkin and cheese pikelets10 minutes Preparation time

10 minutes Cooking time

Serves9

0.5 serves of vegetables per 2 pikelets

Diet and Allergies:Nut Free, Vegetarian

Ingredients• 350g pumpkin,

peeled, seeded & roughly chopped

• 1 cup wholemeal plain flour

• 1 cup plain flour• 1 ½ tsp baking

powder• 1 ½ tsp baking

soda• Pinch of salt• ½ cup reduced-

fat milk• 2 large eggs,

lightly beaten• 3 tbsp margarine,

melted & cooled• 1 cup grated,

reduced-fat tasty cheese

• 1 spring onion, thinly sliced

• Olive oil spray

Method

Fill a saucepan with water and bring to the boil. Add the pumpkin, cover, reduce heat and simmer for 15 minutes until pumpkin is tender. Drain well and mash. Cool.

Sift the flours, baking powder, baking soda and salt into a bowl. Add milk, pumpkin, eggs and margarine and lightly mix with a fork. Gently fold in the cheese and spring onions.

Lightly spray a fry pan with olive oil and place over medium heat. Pour spoonfuls of the mix into the pan and cook for 2-3 minutes or until bubbles form on the top. Flip the pikelets and cook on the other side for another 1-2 minutes.

Transfer cooked pikelets to a plate and repeat with the remaining mixture. Makes 18 pikelets.

Variation

Try swapping the pumpkin for sweet potato.

Oat, sultana and peach breadIngredients• 1 cup milk • 2/3 cup rolled

oats • 60g margarine,

melted, cooled • 1 egg, lightly

beaten • ¼ cup golden

syrup • 2/3 cup self-

raising flour • 2/3 cup

wholemeal self-raising flour

• 1 tsp baking powder

• ½ cup sultanas • ¼ cup tinned

peaches in natural juice, drained & chopped

Method

Preheat oven to 180°C. Grease and line a 6cm-deep, 8cm x 17cm (base) loaf pan.

Combine the milk and ½ cup oats in a large bowl. Set aside to soak for 30 minutes.

Add the margarine, egg and golden syrup to the oat mixture. Stir to combine. Sift the flours and baking powder into the oat mixture, add the sultanas and stir to combine. Fold through the peaches.

Spoon the mixture into the pan and sprinkle with remaining oats. Bake for 45 minutes or until a skewer inserted in the centre comes out clean. Stand in the pan for 10 minutes and turn out onto a wire rack to cool.

50 minutes Preparation time

45 minutes Cooking time

Serves10

0.3 serves of fruit per slice

Diet and Allergies:Nut Free, Vegetarian

Carrot and ricotta dip10 minutes Preparation time

10 minutes Cooking time

Serves8

1 serve of vegetables per serve

Diet and Allergies:Gluten Free, Nut Free, Vegetarian

Ingredients• 3 large carrots,

peeled & chopped• 1 tsp ground

cumin• ½ tsp smoked

paprika• 1 tbsp lemon juice• ½ cup reduced-

fat Ricotta• 2 tbsp fresh

coriander leaves, finely chopped

• Pinch salt

Method

Bring a saucepan of water to the boil over high heat. Cook the carrot for 7 to 10 minutes or until soft. Drain and cool.

Place carrots, cumin, paprika, lemon juice, pinch of salt and ricotta in a food processor. Process until smooth. Transfer to a bowl and stir through the coriander.

Tip

Serve with pita crisps or as a sandwich spread.

Mixed berry sconesIngredients• 2 cups wholemeal

self-raising flour• 2 cups self-raising

flour• 1 tbsp caster

sugar• 4 tbsp margarine• 310mL reduced-

fat milk• 125g mixed frozen

berries

Method

Pre-heat the oven to 230°C. Line a baking tray with baking paper.

Sift both the flours into a bowl, but return the husks to the bowl. Add the sugar. Rub the margarine into the mix with your fingers until it resembles crumbs. Make a well in the centre, add the milk and mix. Gently mix through the berries.

Form the dough into a rough ball and turn out onto a floured surface. Using a rolling pin, roll the dough to about 4cm thick. Using a 5cm pastry cutter, cut the scones out and place on the baking tray. Brush the scones with a little extra milk and bake for 10-15 minutes, or until golden.

Variation

Replace the berries with one diced apple and add a teaspoon of vanilla essence.

10 minutes Preparation time

15 minutes Cooking time

Serves12

0.1 serves of fruit per scone

Diet and Allergies:Nut Free, Vegetarian

Notes

For more healthy morning tea tips and recipes, head to

biggestmorningtea.com.au

Royal Tea Club Member