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Kia Kaha Te Kai 1

Kia Kaha Te Kai 3

Kia ora!

We trust you will find this cook book useful.

We have collected together the recipes that our

own whanau love, that are quick and easy to

make, and don’t cost too much.

Some are old favourites that you’ll recognise,

but with a few changes to fit the healthy kai

kaupapa. There are also some new ideas for

when you feel like a change.

Kia Kaha Te Kai

Enjoy!

Karakia

Whakapainga enei kai

Hei oranga mo o matou Tinana

Ko Ihu Karaiti hoki

To matou kai whakaora

Ake, ake ake

Amine

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Gwendoline Welburn

General Manager & Public Health Services Manager

Te Korowai Hauora O Hauraki

June 2010

4 Kia Kaha Te Kai

Healthy Kai for Healthy Whanau

Kia Kaha Te Kai

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Kia Kaha Te Kai 5

Kia Ata Kai

Kia Iti Te Kai

6 Kia Kaha Te Kai

ContentsKarakia 3

Healthy Kai for Healthy Whanau 4

Kia Kaha Te Kai 4

Kia Ata Kai 5

Kia Iti Te Kai 5

Breakfast 9 Toasted Muesli 11

Omelette 13

Pancakes 15

Porridge with Fruit 17

Scrambled Eggs 19

Breakfast Staples – Quick & Easy 20

Breakfast Staples – Heat & Eat 21

Snacks & Lunches 23 Steps to a Healthy Lunch 23

Popcorn 27

Fruit Kebabs 27

Baked Potato 29

Bread Cases 31

Sweetcorn Fritters 33

Scones 35

ANZAC Biscuits 39

Hummus 41

Pottle Muffins 43

Salads & Sides 45 Sour Cream Potato Salad 47

Rice Salad 49

Coleslaw 51

Sweet & Sour Carrot Salad 53

Potato Wedges 55

Scalloped Potatoes 57

Smashed Potatoes 59

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Kia Kaha Te Kai 7

Easy Whanau Meals 61 Basic Mince 63

Beany Mince 65

Shepherd’s Pie 67

Spaghetti Bolognaise 69

Never Fail Meat Loaf 71

Vegetable Soup 73

Creamy Black-Eyed Beans 75

Easy Beef Casserole 77

Quiche 79

Pumpkin Soup 81

Pizza 83

Fish Cakes 85

Fish Pie 87

Sausage and Baked Bean Casserole 89

Mussel Fritters 91

Kai Meing Seing 93

One Pan Mince 95

Macaroni Mince 97

Smoked Fish in White Sauce 99

Moroccan Beef with Chickpeas 101

Healthy Boilup 103

Fruit Crumble 105

Rice Pudding 107

Custard Rice Pudding 109

Nana’s Fruit Cobbler 111

Fruit Surprise 113

Chocolate Fudge Pudding 115

Cheap Eats 117 Couscous Salad 119

Lentil Pie 121

Quick Beany Pasta 123

2nd Time Round Pie (using leftovers to make a completely new meal) 124

Te Korowai Hauora O Hauraki 126

The Team 128

Acknowledgements 129

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8 Kia Kaha Te Kai

Kia Kaha Te Kai 9

Breakfast

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Kia Kaha Te Kai 11

Toasted MuesliPreparation time: 5 minutesCooking time: 10-20 minutes

Ingredients

Coating

Method

If you are watching your weight, you could cut the oil and sugar in half - or leave it out.

TIP

12 Kia Kaha Te Kai

Kia Kaha Te Kai 13

Omelette

Serves 1-2

Preparation time: 4 minutes

Cooking time: 3 minutes

Ingredients

Method

Make this basic omelette a full meal by adding a little grated cheese, ham, tomato or a few sliced mushrooms.TI

P

14 Kia Kaha Te Kai

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Pancakes

Approximately 12 pancakes

Preparation time: 5 minutes

Cooking time: 20 minutes

Ingredients

Method

Self raising flour makes a lighter product. If you don’t have self raising flour use ordinary flour and baking powder. Add 2 level teaspoons baking powder to every cup of flour.TI

P

16 Kia Kaha Te Kai

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Porridge with FruitServes 6 - Using StovetopIngredients

Method

Serves 1 - Using Microwave Ingredients

Method

to cooking.TIP

18 Kia Kaha Te Kai

Kia Kaha Te Kai 19

Scrambled Eggs

Serves: 3

Preparation time: 4 minutes

Cooking time: 5 minutes

Ingredients

Method

For a variation add fresh chopped parsley or chopped chives into the beaten egg mixture – alternatively, use as a garnish.TI

P

20 Kia Kaha Te Kai

Breakfast Staples

Cereal and Fruit

Yoghurt and Fruit

Toast and SpreadsT

Breakfast Staples – Quick & Easy

Kia Kaha Te Kai 21

Baked Beans/Spaghetti on Toast

Leftovers

i on Toast

Breakfast Staples – Heat & Eat

22 Kia Kaha Te Kai

Kia Kaha Te Kai 23Kia Kaha Te Kai 23

Steps to a Healthy Lunch

for all the whanau.

made can be simple and fast.

Snacks & Lunches

1. Start with something bready or starchy

2. Add fillings and flavours

3. Include fruit and vegetables 4. Add a healthy

snack

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24 Kia Kaha Te Kai

1. Start with something bready or starchy

2. Add fillings and flavours

Kia Kaha Te Kai 25

3. Include fruit and vegetables

4. Add a healthy snack

26 Kia Kaha Te Kai

Make water or milk the first choice for whanau: water is

always on tap and milk makes strong bones and teeth.

Ka Pai Te Wai

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Kia Kaha Te Kai 27

Popcorn

Fruit Kebabs

28 Kia Kaha Te Kai

Kia Kaha Te Kai 29

Baked Potato Serves: See belowPreparation time: 5 minutesCooking time: 4-6 minutes microwave or 1 hour in oven

Ingredients

Filling Options

Method

Using low fat dairy products is an easy way to reduce fat. Edam cheese has less fat than other hard cheeses.

TIP

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Kia Kaha Te Kai 31

Bread CasesPreparation time: 10 minutesCooking time: 20 minutes

Ingredients

Suggested fillings

Method

packed lunch.

days and then fill with your favourite topping; heat and you've got an easy snack.

TIP

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Kia Kaha Te Kai 33

Sweetcorn FrittersMakes: 12 medium frittersPreparation time: 5 minutesCooking time: 10 minutes

Ingredients

Method

Tomato and avocado salsaIngredients

Method

34 Kia Kaha Te Kai

Kia Kaha Te Kai 35

Scones

Base recipe

Makes: 12 scones

Preparation time: 10 minutes

Cooking time: 10-15 minutes

Ingredients

Method

To measure ¼ cup margarine, ¾ fill a cup (250ml) with cold water. Add margarine until the water reaches the brim of the cup. Pour off water and you have ¼ cup margarine left.TI

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36 Kia Kaha Te Kai

Variations:

Quick Scones

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Kia Kaha Te Kai 39

ANZAC Biscuits

Makes: 24 small biscuits

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients

Method

Variation:

40 Kia Kaha Te Kai

Kia Kaha Te Kai 41

Hummus

Preparation time: 10 minutes

Cooking time: 0

Ingredients

Method

the tahini. Adjust lemon juice and seasonings to taste.

to margarine.

TIP

42 Kia Kaha Te Kai

Kia Kaha Te Kai 43

Pottle Muffins

Serves: 6

Preparation time: 4 minutes

Cooking time: 10–15 minutes

Ingredients

Method

44 Kia Kaha Te Kai

Kia Kaha Te Kai 45Kia Kaha Te Kai 45

Salads & Sides

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Kia Kaha Te Kai 47

Sour Cream Potato SaladServes: 6Preparation time: 15 minutesCooking time: 20 minutes

Ingredients

Method

Jazz this salad up by adding one or more of the following:

TIP

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Kia Kaha Te Kai 49

Rice SaladServes: 6Preparation time: 10 minutesCooking time: 10 minutes

Ingredients

Method

extra so you have leftovers to make this salad. Makes a great lunch to take

of crushed pineapple to the salad. Mix 2 tablespoons of the syrup into the mayonnaise before adding to the salad.

TIP

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Kia Kaha Te Kai 51

ColeslawServes: 6Preparation time: 20 minutes

Ingredients

Method

Alternatives

mayonaise.

in fat.

or unsweetened low fat yoghurt to make them go further.

TIP

52 Kia Kaha Te Kai

Kia Kaha Te Kai 53

Sweet & Sour Carrot SaladServes: 6-8 as a side saladPreparation time: 5 minutesCooking time: 10 minutes

Ingredients

Method

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Kia Kaha Te Kai 55

Potato Wedges Serves: 6Preparation time: 10 minutesCooking time: 20-30 minutes

Ingredients

Method

Spicy Wedges

Method

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Kia Kaha Te Kai 57

Scalloped Potatoes

Serves: 4-6

Preparation time: 10 minutes

Cooking time: 40-45 minutes

Ingredients

Method

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Kia Kaha Te Kai 59

Smashed Potatoes

Serves: 6

Preparation time: 5 minutes

Cooking time: 30-40 minutes

Ingredients

Method

60 Kia Kaha Te Kai

Kia Kaha Te Kai 61Kia Kaha Te Kai 61

kids eat better when they eat with you.

the table without forward planning.

Easy Whanau Meals -

62 Kia Kaha Te Kai

Kia Kaha Te Kai 63

Basic MinceServes: 6Preparation time: 5 minutesCooking time: 20 minutes

Ingredients

Method

vegetables to add goodness. A great way

you add and the way you serve it, you can make a whole lot of different meals.

TIP

64 Kia Kaha Te Kai

Kia Kaha Te Kai 65

Beany Mince

Serves: 6

Preparation time: 10 minutes

Cooking time: 30-40 minutes

Ingredients

Method

Variations for Basic Mince Dish

Adding Mexican or other canned beans gives mince a new twist. Save some to make Mexican-style wraps for lunch with lettuce, carrot, onion, grated cheese, low fat sour cream or yoghurt, tomato sauce, etc.

TIP

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Kia Kaha Te Kai 67

Shepherd’s Pie Serves: 6-8Preparation time: 10 minutesCooking time: 30-35 minutes

Ingredients

Method

Variations for Basic Mince Dish

Adding extra vegetables or a handful of red lentils makes the meat go further in this old favourite.TI

P

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Kia Kaha Te Kai 69

Spaghetti BolognaiseServes: 6Preparation time: 10 minutesCooking time: 30-40 minutes

Ingredients

Method

Ring the changes with different pasta shapes and using whatever seasonal vegetables you have. Canned tomatoes are good in this dish as well.TI

PVariations for Basic Mince Dish

70 Kia Kaha Te Kai

Kia Kaha Te Kai 71

Never Fail Meat Loaf Serves: 8-10Preparation time: 10 minutesCooking time: 1 1/4 hours

Ingredients

Sauce

Method

The recipe makes heaps. Either make 1 large loaf, or split the mixture and make 2 smaller loaves. TIP

72 Kia Kaha Te Kai

Kia Kaha Te Kai 73

Vegetable SoupServes: 4-6Preparation time: 25 minutesCooking time: 40 minutes

Ingredients

Method

74 Kia Kaha Te Kai

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Creamy Black-Eyed BeansServes: 6Preparation time: 10 minutesCooking time: 50-60 minutes to cook beans, 10 minutes to complete dish

Ingredients

Method

For a lower fat version use low fat coconut milk.TIP

76 Kia Kaha Te Kai

Add lentils and extra vegetables to meatdishes to make them go further.TI

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Kia Kaha Te Kai 77

Easy Beef CasseroleServes: 10-12Preparation time: 15 minutesCooking time: 2-2 ½ hours

Ingredients

Method

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QuicheServes: 6Preparation time: 30 minutesCooking time: 30-35 minutes

Ingredients

Method

Leftovers are great for the lunch box next day.TI

P

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Kia Kaha Te Kai 81

Pumpkin Soup Serves: 6-8Preparation time: 10 minutesCooking time: 15 minutes

Ingredients

Method

If pumpkin is hard to peel, soften the skin by microwaving or steaming for a few minutes.TI

P

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Kia Kaha Te Kai 83

PizzaPreparation time: 10 minutes Cooking time: 15-20 minutes

Ingredients

Method

own toppings.

TIP

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Fish Cakes Makes 10 medium fish cakesPreparation time: 30 minutesCooking time: 10 minutes

Ingredients

Method

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Fish Pie Serves: 6Preparation time: 10 minutesCooking time: 35-45 minutes

Ingredients

Method

Choose fish canned in water or brine, rather than oil. Drain the brine off before use.TI

P

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Sausage and Baked Bean Casserole Serves: 6Preparation time: 10 minutesCooking time: 15 minutes

Ingredients

Method

Alternatives

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Kia Kaha Te Kai 91

Mussel Fritters Serves: 6Preparation time: 30 minutesCooking time: 10 minutes

Ingredients

Method

Use just enough oil to grease the pan and stop fritters from sticking.TI

P

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Kai Meing Seing Serves: 8Preparation time: 10 minutesCooking time: 45-55 minutes

Ingredients

Method

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One Pan Mince Serves: 6Preparation time: 5 minutesCooking time: 25 minutes

Ingredients

Method

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Kia Kaha Te Kai 97

Macaroni Mince

Serves: 6-8

Preparation time: 5 minutes

Cooking time: 20 minutes

Ingredients

Method

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Kia Kaha Te Kai 99

Smoked Fish in White Sauce Serves: 10 (depending on size of fish)Preparation time: 10 minutesCooking time: 10 minutes

Ingredients

Method

100 Kia Kaha Te Kai

hot like chilli.TI

P

Kia Kaha Te Kai 101

Moroccan Beef with Chickpeas Serves: 6-8Preparation time: 10 minutesCooking time: 1 hour and 25 minutes

Ingredients

Method

102 Kia Kaha Te Kai 102 Kia Kaha Te Kai

Kia Kaha Te Kai 103

Healthy BoilupServes: 6-8Preparation time: 10 minutesCooking time: 1½-2 hours

Ingredients

Method

To cook boil up in a crockpot use pre-trimmed meat. Put the potatoes and kumara on the bottom, place the meat on the top. Add some low salt stock, in enough water for amount of meat. Cook the boil up slowly throughout the day; when just about ready add the greens (watercress etc).

TIP -

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Kia Kaha Te Kai 105

Fruit Crumble

Serves: 4-6

Preparation time: 5 minutes

Cooking time: 30-40 minutes

Ingredients

Method

TIP

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Kia Kaha Te Kai 107

Rice PuddingServes: 6Preparation time: 2 minutesCooking time: 2 hours

Ingredients

Method

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Kia Kaha Te Kai 109

Custard Rice PuddingServes: 6-8Preparation time: 5 minutesCooking time: 1 hour & 20 minutes

Ingredients

Method

recipe. It has a lovely custard type consistency.TIP

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Nana’s Fruit CobblerServes: 6Preparation time: 20 minutesCooking time: 20 minutes

Ingredients

Topping

Method

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Kia Kaha Te Kai 113

Fruit SurpriseServes: 6Preparation time: 15 minutesCooking time:

Ingredients

Method

Any combination of yoghurt, seasonal fruit, marshmallows and nuts works well.TI

P

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Kia Kaha Te Kai 115

Chocolate Fudge PuddingServes: 6Preparation time: 10 minutesCooking time: 30 minutes

Ingredients

Sauce

Method

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Kia Kaha Te Kai 117Kia Kaha Te Kai 117

good for the waistline.

Cheap Eats Try something different

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Couscous SaladServes: 6Preparation time: 10 minutesCooking time: 15 minutes

Ingredients

Method

Any vegetables can be used in this recipe; - peas, beans, corn or celery work well. Use 2-3 cups. Meat lovers can add sliced salami, ham or chicken.TI

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120 Kia Kaha Te Kai

if soaked overnight in cold water.TIP

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Lentil PieServes: 6Preparation time: 10 minutesCooking time: 50-60 minutes to cook lentils, 30-40 minutes to bake in the oven.

Ingredients

Method

122 Kia Kaha Te Kai

Get the younger members of the whanau cooking with this recipe. It is easy, delicious and a good way to get them involved in meal preparation.TI

P

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Kia Kaha Te Kai 123

Quick Beany PastaServes: 6Preparation time: 10 minutesCooking time: 15 minutes

Ingredients

Method

Variations

124 Kia Kaha Te Kai

2nd Time Round Pie (using leftovers to make a completely new meal)

Serves: 6Preparation time: 15 minutesCooking time: 30-40 minutes

Ingredients

Kia Kaha Te Kai 125

Method

White sauce

Method

Alternatives

For a lower fat white sauce, eliminate the margarine. Instead, whisk flour and milk together, bring slowly to the boil and simmer until thick. Add flavour with salt and pepper, nutmeg and a little mustard.

TIP

126 Kia Kaha Te Kai

Te Korowai Hauora

O Hauraki

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The Team

Kia Kaha Te Kai 129

Acknowledgements

Waikato District Health Board – Healthy Eating Healthy Action Programme

Bronwen & Malcolm King – Foodfit Ltd, PO Box 29103, Christchurch

Kaaterina Kerekere- Kedesign – www.kedesign.co.nz

Rachel Holmes – Photographer - rachelsphotos@paradise.net.nz

130 Kia Kaha Te Kai

Wynae Tukere and Glenda Raumati - Nga Miro Health

Leonie Matoe and Hereni Marshall – Te Hotu Manawa Maori

Last but not least my personal thanks to my fabulous staff and whanau:

Sue Milburn – Dietitian/Iwi Health Promoter – Te Korowai Hauora O Hauraki

Varsana (Shana) Allan – Assistant – Te Korowai Hauora O Hauraki

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Kia Kaha Te Kai 131

Wynne Kaina – Trustee – Te Korowai Hauora O Hauraki

Dawn Keene and Lyn Gerrand

Whakamana Te Tangata Roopu

Our Models

Nana

Copies of Kia Kaha Te Kai can be downloaded from the following websites:

Gwendoline Welburn

General Manager & Public Health Services Manager

Te Korowai Hauora O Hauraki

June 2010

132 Kia Kaha Te Kai