26

Resources for nutrition programs Food Hopscotch Game A nutrition education tool that helps children understand the importance of healthy eating and how to incorporate a variety of nutritious foods into their daily diet. Linked to the NTCF. The teacher booklet is available and the Game is available on loan. Available on loan from your local Nutritionist. NT Hunting For Health Challenge The Hunting for Health Challenge (HFHC) has been developed in the NT. It contains Early Childhood, Middle and Upper Primary nutrition lessons. The HFHC also requires regular physical activity to complete the challenge. Available from Health Promoting Schools – NT Ph: (08) 8999 4355 Breakfast Boost Breakfast Boost is a guide to providing a breakfast program in the school setting. This resource contains information such as organising a school breakfast program and what foods to serve. To order log onto: http://www.health.qld.gov.au/ActiveAte/ Dig In - Creating an Edible School Garden Dig In is a comprehensive manual for schools to assist in creating and growing a school or classroom garden. The manual provides information on site selection, composting, creating a worm farm, and when to plant. To order log onto: http://www.health.qld.gov.au/ActiveAte/ Eat Smart for Heart – Heart Foundation’s Primary School Nutrition Program A folder containing 12 Units of Work with blackline masters. Has nutritional information for teachers, takes a Health Promoting Schools approach and has ideas for healthy choice canteens. Available from the Heart Foundation – NT Branch Ph: (08) 8981 1966 Fax: (08) 8941 0344 Fat in Food Posters These posters clearly illustrate the fat and sugar content of commonly consumed snack and takeaway foods, meal comparisons that are lower in fat and better food choices when choosing snacks. To order log onto: http://www.health.qld.gov.au/ActiveAte/ Healthy Jarjums Make Healthy Food Choices This is written especially for Indigenous children. It comes with a big book as well as Lesson plans for Units of Work for primary school students. Available from Community Health Services Centre QLD. Ph: (07) 3275 5333 Fax: (07) 3372 7323

27

Healthy Teeth Healthy Teeth is a collection of programs designed to improve oral health in children. To order log onto: http://www.health.qld.gov.au/ActiveAte/ H2O, Fruit and Veg to Go H2O, Fruit and Veg to Go is a program that aims to improve the eating habits of school children, especially their consumption of fruit, vegetables and water. Students, teachers and staff are encouraged to consume a small bottle of water in the classroom throughout the day, and eat a piece of fruit or vegetable during a morning or afternoon break. To order log onto: http://www.health.qld.gov.au/ActiveAte/ Management Sense, Food Sense: The Essential Guide for Food Service in your School. Includes information and templates covering all areas of managing school canteens. Includes information on nutrition policy. To order log onto: http://www.tased.edu.au/tasonline/tsca/msfsform.htm Tuckshop Shortcuts Tuckshop Shortcuts is a manual that provides practical ideas to assist schools in creating a healthy, and profitable school tuckshop. The manual covers topics such as writing a tuckshop policy, basic nutrition for children, planning a tuckshop menu and recipe ideas. To order log onto: http://www.health.qld.gov.au/ActiveAte/

28

Useful websites http://www.chdf.org.au/Comprehensive children’s health resources for teachers and schools. This website also has lots of food ideas. http://www.crunchandsip.com.auContains detailed information about how to set up a ‘Crunch&Sip’ program in your school. http://www.gofor2and5.com.auWebsite for the National Fruit and Veg Campaign. Includes ideas and recipes to increase fruit and vegetable consumption. http://www.health.qld.gov.au/ActiveAte/Active-Ate is a school-based program designed to increase knowledge and awareness of healthy eating and physical activity among students of primary school age and the wider school community. It also promotes the adoption of healthy eating practices and physically active lifestyles by children. http://www.healtheschool.org.uk/primary/index.htmWebsite for primary students about nutrition, smoking and exercise. http://www.heartfoundation.com.auHas information on eating and exercise, project materials for students, teacher resources and healthy school programs. http://www.meerilinga.org.au/Go to this site and click on Lunch Box World. This is a new site with ideas for teachers and parents regarding nutrition. http://www.nestle.com.au/ais/goodpartners/schoolprograms.aspContains a downloadable resource on ‘How to get the Australian Institute of Sport into your school.’ http://www.nrahs.nsw.gov.au/populationtooty_fruityHas Healthy Fundraiser ideas. Includes a canteen handbook. http://www.nutritionaustralia.org/Useful website for credible up to date nutrition information. Has information and advice on nutrition, health and well-being. http://www.waschoolcanteens.org.au/WA School Canteens Association is worth joining as a school.

29

Appendix 1: Summary of recommended foods Recommended foods Foods not recommended BREAKFAST CEREALS Choose cereals that are low in fat (<10g fat/100g), high in fibre (>3g fibre/100g) and moderate in sugar (try and select one where the sugar comes from added fruit, not added sugar). Examples include: Rolled oats Weetbix Fruity-Bix Sultana Bran All Bran Just Right Untoasted muesli Sports Plus Lite Oat Flakes Lite Start Weeties Vitabrits Light ‘n’ Tasty Crisp and Crunchy

Cereals high in added sugar, salt and/or fat, and low in fibre. Examples include: Cornflakes Crunchy nut cornflakes Milo cereal Nutri-grain Rice-bubbles Fruit Loops Coco Pops

BREADS All breads are suitable, however those higher in fibre are better. Try to provide a variety of breads, especially those with >2.7g fibre/100g. Mulit-grain Wholemeal White high fibre Rye bread

SANDWICH/ROLL FILLINGS Lean meat (remove visible fat) Lean chicken (no skin) Fish: tuna, salmon, sardines Tuna and salad Egg: hard boiled, mashed, sliced, curried Curried egg and lettuce Peanut butter Cheese Ham and cheese Ham, cheese and pineapple Salad eg: lettuce, carrot, tomato,

cucumber, beetroot, corn etc. Grated vegetables and grated cheese Fruits eg: banana, apple, sultanas Yeast extracts eg Vegemite, Marmite,

Promite (use sparingly) Baked beans Canned spaghetti

For a more comprehensive list of sandwich/roll fillings, please see pages 9 and 10.

Fatty meats: cabana, salami, met wurst,

devon, fritz Chicken loaf Meat and fish pastes

Honey, jam, chocolate, lemon and hazelnut spreads

30

Recommended foods Foods not recommended HOT FOODS

Toasted sandwiches Baked potatoes* Mini pizzas* Rice – boiled then stir-fried with

vegetables Macaroni with cheese and tuna* Savoury mince rolls* Frittata* Soup* Fish finger burgers Pasta with meat sauce and added

vegetables * Denotes food ideas with recipes. These, and more can be found in Appendix 3, page 35.

Full fat pastry items such as pies, pasties

and sausage rolls Hot dogs Chicken nuggets Deep fried food of any description,

including French fries Fried noodles

SNACKS Popcorn (no added butter, salt or icing

sugar) Rice cakes Dry biscuits, eg: Vita-Weats, Kavli,

Ryvitas or Cruskits with favourite spreads Damper, scones* or pikelets* Crumpets or English muffins Fruit bread/fruit buns with a thin spread of

margarine

Fresh fruit – whole pieces, cut, fruit salad Frozen fruit, eg: bananas Stewed/canned fruit in natural juice Fruit and custard cups Dried fruit Fruit and nut energy packs*

Hot corn on the cob

Chunky vegetable pieces

Cheese sticks Yoghurt – fruit or plain (try freezing

yoghurt) Fromaige Frais eg Fruche or Petit Miam –

vanilla or frozen Milo/Ovaltine∗ icy-poles

* Denotes snacks with recipes. Please see Appendix 3, page 42.

Packet crisps, corn chips

Cream and chocolate biscuits High fat cracker biscuits

Sweet snacks: Danishes, doughnuts,

jellies, cakes, slices and sweet biscuits

All confectionary and chocolate, including carob

Some muesli type bars (those high in fat,

sugar or confectionary), health bars, chocolate and carob coated bars

Ice-cream

DRINKS Water – plain, tap, bottled, plain mineral Juice – 100% fruit juice (no added sugar) Milk – reduced fat plain or flavoured,

calcium enriched soy milks Hot chocolate Milo/Ovaltine∗ Fruit smoothies# Drinking yoghurt

# For smoothie recipe, see page 45.

Soft drinks Flavoured mineral water Cordials Fruit juice drinks High caffeine drinks, eg: guarana

containing Sports drinks Tea, iced-tea Coffee

∗ Milo and Ovaltine are recommended as both are fortified with iron.

Appendix 2: Aboriginal & Torres Strait Islander Guide to Healthy Eating

Breads, cereals, rice, spaghetti and noodles Foods in this group come from grains like wheat, oats, rice, rye, and corn. The grains can be eaten whole, ground into flour to make a variety of cereal foods like bread, damper, spaghetti and other types of pasta and noodles, or made into ready-to-eat breakfast cereals. Nutrients provided by foods in this group include carbohydrate for energy, iron for strong blood, fibre to prevent constipation and help lower blood cholesterol levels, and vitamins. The wholegrain or wholemeal varieties give more fibre, vitamins and minerals.

How much is needed each day? It is recommended that: Children have 3-6 sample serves per day Teenagers have 4-7 sample serves per day

What is a sample serve? o 2 slices of bread/1 medium bread roll o 1 cup of cooked rice, spaghetti or noodles o 1/3 cup flour o 1 cup porridge, 1 1/3 cups breakfast cereal flakes, or ½ cup muesli o 2½ wheat biscuits

Vegetables (including legumes) Vegetables come from many different parts of plants, including the leaves, roots, tubers, flowers, stems, seeds and shoots. Legumes include baked beans, kidney beans and split peas. Vegetables and legumes are a good source of vitamins, minerals, dietary fibre and carbohydrate.

Foods in this group are a good source of Vitamin A, which helps the body fight infections, carbohydrate for energy, fibre to help prevent constipation and help lower blood cholesterol levels, iron for strong blood and vitamin C to keep skin healthy. How much is needed each day? It is recommended that: Children have 4-5 sample serves per day Teenagers have 4-9 sample serves per day

31

What is a sample serve? o ½ cup cooked vegetables o ½ cup baked beans o 1 cup salad vegetables o 1 small potato or yam

Fruit Fruit forms from the flower and contains the seeds of the plant. Fruit is sweet because of the natural sugars it contains. Juices belong to this group but have much lower fibre content than fresh fruit. Dried fruit also belongs in this group, however it contains a concentrated form of sugar, so if eaten frequently or in large amounts it can contribute to tooth decay.

Fruits are a good source of vitamins, including vitamin C, which helps the body fight infections, keep skin healthy and absorb iron from foods. They are also a good source of carbohydrate for energy, fibre to help prevent constipation and folate to keep blood strong. How much is needed each day? It is recommended that: Children have 1-2 sample serves per day Teenagers have 3-4 sample serves per day

What is a sample serve?

o 1 medium piece of fruit (apple, banana, orange, pear) o 2 small pieces of fruit (apricots, kiwi fruit, bush plums) o 1 cup diced fruit pieces or canned fruit o ½ cup of fruit juice o 1½ tablespoons sultanas (about one small handful) o 4 dried apricot halves or similar dried fruit

Milk, cheese and yoghurt Milk, cheese and yoghurt are three important foods in this group. There is a wide choice of these foods available and includes fresh, powdered, long-life or evaporated milk (full-cream, reduced fat and skim), cheese, yoghurt (plain, fruit) and soy milk (with added calcium). The foods in this group are an excellent source of calcium,

which is important for strong bones and teeth. These foods also contain protein for body growth and repair, carbohydrate for energy as well as some vitamins and minerals. For most children over two years, the reduced fat or skim varieties are the best choice as they contain less fat and cholesterol.

32

How much is needed each day? It is recommended that: Children have 3 sample serves per day Teenagers have 3-5 sample serves per day

What is a sample serve?

o 1 cup (250ml) of milk o 6 teaspoons of powdered milk o 1 small tub (200g) yoghurt o 2 slices (40g) cheese

Meat and meat alternatives (protein foods)

33

utter),

There are a wide variety of foods in this group. It contains all kinds of protein foods, which include beef, lamb, pork, kangaroo, goanna, emu, goose and other bush birds, poultry (chicken, turkey), fish and other seafood, turtle, dugong, eggs, nuts and nut pastes (such as peanut blegumes (baked beans, peas, beans) and some seeds such as sunflower and sesame seeds.

The foods in this group are a good source of protein for body growth and repair, iron for strong blood and zinc for healthy skin and growth. All visible fat should be removed before cooking, including chicken skin; people should try to have only small amounts of the meat fat. How much is needed each day? It is recommended that: Children have ½-1½ sample serves per day Teenagers have 1-2 sample serves per day

What is a sample serve?

o 65-100g of cooked meat or chicken (approximately the size of your palm) o 80-120g cooked fish o 2 eggs o ½ cup baked beans o 1/3 cup peanuts or almonds

Water The body needs water every day – it is vital to every organ. It helps carry nutrients around the body, assists the kidneys in removing unwanted chemicals and helps keep the body cool with sweating. Your body needs a lot of water every day, and more if it is very hot or you are physically active. Tea and coffee are not the best choice as they act to eliminate water from the body. Water is the best choice. Alcohol is not suitable for children.

How much is needed each day? It is recommended that: Children have at least 5-7 glasses (1-1.5L) per day Teenagers have at least 6-8 glasses (1.5-2L) per day

Sometimes foods Some foods do not fit into the five food groups, as they are not essential to provide the nutrients the body needs. Foods in this group usually contain extra fat, sugar and salt. These include biscuits, cakes, soft drinks and high-fat take-away foods such as pies, satay sticks, chicken

wings and hot chips. Eat these foods sometimes, in small amounts or not at all. If you choose to eat these foods try to limit intake to 1-3 sample serves per day. What is a sample serve?

o 1/3 meat pie o 12 hot chips o 25g (½ small bar) chocolate o 1 small packet (30g) potato crisps o 1 can (375ml) soft drink o 4 plain sweet biscuits o 1 tablespoon butter/margarine

34

Appendix 3: Recipes for large quantities The recipes presented here are suggestions only. Experiment with your own variations or adjust the quantities shown to suit your needs based on product availability.

Main meals 1. Cheesies Makes 25 – 30 Ingredients: 1 French stick 250-300g cheese, grated Method:

1. Cut French stick into 2cm slices. 2. Place on a baking tray, sides touching, and sprinkle evenly with grated

cheese. 3. Place in a preheated conventional oven or pie warmer for 10-15

minutes until cheese melts and bread goes crisp. 4. Serve for morning tea as a snack, at lunch for younger children or to

accompany soup.

2. Super Spuds/Yummy Yams (stuffed jacket potatoes, sweet potatoes, yams) Makes 20 Ingredients:

20 medium potatoes, sweet potatoes, yams scrubbed Fillings – choose from:

400g cheese, cut into triangular slices, or 3 cups grated cheese 10 slices ham, diced and mixed with 1½ cups grated cheese 1½ cups grated cheese mixed with 2 cups coleslaw 2 cups chopped leftover meat mixed with 4 tablespoons sweet mustard

pickle or chutney bolognaise sauce and melted cheese baked beans or baked beans plus melted

cheese tuna and sweet corn

Method: 1. Bake potatoes or yams at 180oC for

approximately one hour or until cooked. 2. Make a slit across the top of each potato.

Open by pressing each end of the split and fill with a spoonful of filling or a slice of cheese.

35

36

3. Mini Pizzas Makes 20 Ingredients: 10 bread rolls, muffins or pita bread 4 tbspns tomato paste 2 large tomatoes, diced 5 slices ham, diced 1½ cups grated cheese 1 x 440g can crushed pineapple or 1 cup chopped fresh pineapple Method:

1. Split bread rolls, muffins or pita bread in half and spread each piece with tomato paste.

2. Top with diced tomato, pineapple and ham and sprinkle with grated cheese.

3. Place in a preheated conventional oven or pie warmer for 15-20 minutes until cheese melts and bread crisps. Alternatively, place under a griller until cheese starts to bubble.

4. Fried Rice Makes 20 cups Ingredients:

2 cups long-grain rice (preferably brown) 2 tbspns oil 1½ cups diced celery 1½ cups grated carrot 4 shallots, sliced or 2 onions, diced 1 cup sliced green beans 6 slices ham, diced ½ cup sweet corn 1 cup peas 2 tbspns soy sauce

Method: 1. Cook rice according to directions on packet. Spread rice over a large

tray, allow to cool and refrigerate until required. 2. Heat oil in a large frypan or wok. Add celery, carrot, shallots and beans

and stir fry for 3-5 minutes. 3. Add rice and toss well to separate grains. 4. Add remaining ingredients and toss to heat through. Serve in cups with

a plastic spoon or fork. Variations:

o Serve fried rice with plenty of stir-fried or steamed vegetables. 5. Macaroni with Cheese and Tuna To serve 20 people Ingredients: 1kg of macaroni (2 packets) 2 onions 4 cans of cream of mushroom soup (440g) pepper to taste 4 small cans evaporated milk 4 cans of tuna (in spring water) 4 cups of grated cheddar cheese Method: 1. Cook macaroni and onion in a saucepan of water. 2. Drain off water. 3. Add soup, milk and tuna to noodles. 4. Heat, add pepper, cheese and serve.

6. Chilli Con Carne To serve 20 people Ingredients: 1 kg lean minced beef 3 green capsicums, chopped 3 onions, chopped 3 x 440g tins of tomatoes 4 tbspns of tomato paste 2 x 440g tins of kidney beans Mexican chilli powder to taste Method:

1. Brown meat with onions in a frying pan or in a large saucepan until onions are soft.

2. Add capsicum, tomatoes, tomato paste, kidney beans and chilli powder. 3. Simmer on medium heat for 20 minutes.

Chilli Con Carne can be served with rice or noodles topped with grated cheese. Alternatively serve chilli con carne in pita bread or in taco shells topped with shredded lettuce and grated cheese. This makes for a delicious Mexican style lunch idea.

7. Savoury Mince Rolls Makes 20 Ingredients: 1 kg lean mince 3 onions, chopped 2 carrots, grated 2 tbspns tomato paste 1 beef stock cube 2 tspns mixed herbs ¾ cup water pepper to taste 20 long bread rolls Method:

1. In a large saucepan, brown meat over a medium heat. 2. Add remaining ingredients, stir well, cover and simmer gently for 30

minutes. 3. Make a slit in the top of each bread roll. Do not cut right through. Just

before lunchtime, spoon hot mince into each slit and place in the pie warmer.

Variations o Serve savoury mince in cups with half a bread roll and a plastic

spoon. o Spaghetti bolognaise - half-fill cups with spaghetti and top with

mince.

37

8. Meat Loaf Can be served hot or cold Makes 20 slices or 20 sandwiches Ingredients: 2 grated carrots 2 onions, grated 5-6 slices stale bread or 1 cup of rolled oats 1kg of lean mince 2 eggs pepper to taste 1 tbspn of mixed dried herbs Method: 1. Preheat oven to moderate (180oC). 2. Grate carrots and onions. 3. Make bread crumbs in a food processor. Add all ingredients together

and mix. 4. Turn mixture into 2 loaf tins or shape into 2 logs and place on a baking

tray. Bake for 40-50 minutes in the oven. 5. Turn out and let stand for 5 minutes before slicing. If serving hot, slice

and serve on unbuttered round rolls or in sandwiches. If serving cold, chill in refrigerator and use in salad sandwiches.

9. Hamburgers Makes 20 Ingredients: 750g lean mince 2 onions, finely chopped 1 carrot, grated 2 beef stock cubes 1 tbspn Worchestershire sauce ¼ tspn mixed herbs pepper 1 egg flour to coat 20 bread rolls, split in half assorted salad items Method: 1. Combine all ingredients except flour. 2. Form spoonfuls of mixture into balls, flatten slightly and dust with flour. 3. Lightly grease pan, add hamburgers and cook over a moderate heat for

4-5 minutes each side. Alternatively, place under a griller and cook for 5-7 minutes each side.

4. Place onto bread rolls with your choice of salad items, (eg: shredded lettuce, tomato slices, grated carrot, pineapple rings, onion rings, beetroot).

38

10. Frittata Makes 20 Ingredients: 16 eggs 8 cups cooked vegetables (chopped into small pieces) 4 tbspn margarine Method: 1. Beat eggs using a fork.

2. Melt margarine in a pan over medium heat. 3. Stir in cooked vegetables. 4. Add the beaten eggs and lower the heat. 5. Gently cook over low heat until the egg mixture is firm.

If you do not have a large enough pan, you may wish to prepare the frittata in two smaller batches. To do this, put half the ingredients in the pan and then repeat once cooked.

39

40

Soups 1. Creamy Chicken Soup akes 35 cups gredients:

2x 440g cans cream of chicken soup 1kg potatoes, cooked 350g pumpkin, cooked 6 cups skim milk* pepper to taste

ethod: 1. Empty contents of cans into a large

saucepan. 2. Mash potato and pumpkin thoroughly or place into a food processor and

blend until smooth. 3. Add vegetables to saucepan and slowly add milk, stirring to combine. 4. Heat through, add pepper to taste and serve in polystyrene cups with

pieces of French stick, Cheesies or bread roll. * Powdered skim milk, made to directions or slightly stronger if desired, is ideal for cooking as well as being economical. 12. Pumpkin Soup Makes 30 cups Ingredients: 2kg pumpkin, peeled and cut into pieces 6 onions, chopped 5 chicken stock cubes 3 cups of water 4 cups milk, fresh or powered 4 cups of water, extra pepper to taste Method: 1. Sauté onion for 5 minutes in a non-stick pan. Add a little water if onion

starts to stick. 2. Add pumpkin, water and stock cubes. Bring to the boil, reduce heat and

simmer for 30 minutes. 3. Puree in a blender or food processor and return to saucepan with milk,

extra water and pepper. 4.

1MIn M

Heat through but do not boil. Serve hot.

41

13. Country Cuppa

s, diced 4 carrots, diced 440g cans tomatoes or

tomatoes, chopped diced 2 litres water

2 tspns mixed herbs

3 minutes in a non-stick pan. Add a k.

e in

Varianned beans. Add with

vegetables and simmer for 1½ hours.

er 20 minutes.

Makes 35 cups Ingredients: 6 onion 2x 750g cans three bean mix (drained) 2x 4 sticks of celery, sliced 6 1kg potatoes, scrubbed and 6 beef stock cubes 2 zucchini, diced Method: 1. Sauté onion, carrot and celery for

little water if vegetables start to sticAdd toma2. to, potato, water, stock cubes and mixed herbs. Bring to the boil, reduce heat and simmer for 1 hour. Add zucchini and b3. eans and simmer for a further 10 minutes. Servpolystyrene cups with a plastic spoon.

ations o Substitute one small packet soup mix for c

o Substitute 375g packet shell noodles for potato. Add to soup with beans and simmer for a furth

42

Snacks rn

nomical, nutritious, high-fibre, low-fat snack. If after ge

nou h, f investing in a co er.

ak 0

spns oil

eth 1. He an.

slo cup of popping corn, cover and agitate the contents regularly while

he3. When owl. Repeat twice more with

rem4. Serve

15. Energy Pack Makes 10 packs Ingredients: ¾ cup of sultanas 10 pieces of dried apricot 20 pieces dried apple 10 dates, pitted 1 cup puffed wheat breakfast cereal ½ cup unsalted peanuts (not

suitable for young children) Divide ingredients between 10 snap-lock or small paper bags. Variations

o For a larger lunch pack, include some cubes of cheese and a couple of bite-sized whole-wheat cracker biscuits.

14. PopcoPlain popcorn is an ecotrialling it with your customers, it proves to be popular and your school is lare g consider the economics o mmercial popcorn mak M es 3 cups Ingredients: 3 tb 1½ cups popping corn

M od: at one tablespoon of oil in a large saucep

Test for correct temperature by dropping in a couple of grains. If they spin wly the oil is not hot enough.

2. Add ½ating.

popping ceases, turn out corn into a baining oil and corn.

in cups or paper bags.

43

16. Pikelets Makes 36

ethod: r into a bowl. Add sugar.

eggs and milk, add to flour and mix until smooth. Add melted .

3 e lightly. Drop dessert spoonfuls of mixture onto pan and cook until bubbles rise to the top of the pikelets.

n and cook the other side. Va

s: add ½ sultanas, 2 tablespoons of lemon

17Mang

f raising flour 1 cup self raising flour on ¼ cup sugar

polyunsaturated margarine ½ cup sultanas g ½ cup milk

. n into a bow .

. 3. Stir in sugar and sultanas.

4. Mix together egg and milk. Then add to flour mixture and mix with a

oon tablespoons of mixture in rough heaps onto a lightly greased

6. Ba

Ingredients: 2 cups self raising flour 2 tbspns sugar 2 eggs 1¼ cups milk 1 tbspn polyunsaturated margarine, melted M 1. Sift fou

2. Mixmargarine

. Heat pan and greas

4. Turriations

o Banana pikelets: add 1 or 2 mashed bananas before adding milk. o Lemon and sultana pikelet

rind, and 2 tablespoons of lemon juice before adding milk.

. Rock Cakes 20 kes

redients: I 1 cup wholemeal sel ½ tspn cinnam 3 tbspns 1 eg 1 Sift flours and cinnamo l 2 Rub in margarine until mixture resembles fine breadcrumbs.

knife to give a stiff consistency.

5. Spbaking tray.

ke at 190oC for approximately 20 minutes.

44

polyunsaturated margarine

argarine with fingertips. 3. lightly floured board and roll out to 2cm thick. 5.

es.

.

re adding milk.

l scones: replace 1 cup self raising flour with 1 cup l self raising flour.

9. uak 8

lyunsaturated margarine ½ cup cooked mashed pumpkin 1 egg

½ cup milk eth :

d sugar, add cold pumpkin and mix well.

3. h with a knife.

5. m thick and cut into rounds. e at 220oC for 15-20

minutes.

18. Scones Makes 12-15 Ingredients: 2 cups self-raising flour 1½ tbspns ¾ cups milk Method: 1. Sift flour into a bowl and rub in m

2. Add milk and mix to a soft dough with a knife. Turn onto a

4. Cut into rounds, using a scone cutter or knife. Place, nearly touching, on a lightly greased baking tray.

6. Bake at 220oC for 10-12 minutVariations

o Sultana scones: stir through ½ cup sultanas before adding milkOther dried fruit may be used instead of sultanas.

o Cheese scones: stir through ½ cup grated cheese befo

o Wholemeawholemea

1 P mpkin Scones M es 1 Ingredients: 2 tbspns po 2 tbspns sugar 2½ cups self raising flour M od 1. Beat together margarine an 2. Beat together egg and milk, add to pumpkin mixture and stir well.

Add flour, and mix to a soft doug 4. Turn onto a floured board and knead lightly.

Roll out to 2c 6. Place on a lightly greased baking tray and bak

45

nd Apricot Loaf s

½ cup chopped dried apricots ¼ cup brown sugar

or mixed spice 1 cup milk ½ cup processed bran or bran cereal, eg: All Bran, Bran Plus

eth : k overnight or for at least

r 45 minutes or tre, comes out clean.

move from tin when cool and slice.

21. BanaServes 2Ingredients: 50 2 tbspn honey Method:

erve chilled.

ned peaches or ble. Va d fat yoghurt.

20. Sultana aMakes 18 sliceIngredients: 1 cup sultanas ½ cup wholemeal self-raising flour 1 tspn cinnamon M od 1. Soak sultanas, apricots and bran cereal in mil

2 hours. Stir in sugar. 2. Add flour and cinnamon and mix thoroughly. 3. Pour into a lightly greased loaf tin and bake at 180oC fo

until a skewer, inserted into the cen4. Re

na Smoothie 0

6 bananas 2 litres reduced fat milk* 0g reduced fat vanilla yoghurt

1. Blend all ingredients until smooth and creamy. 2. SVariations:

o Vary the type of fruit added. Perhaps try berries, mango, cana mixture of fruits you have availa

o * Powder

ry the flavour of the reduceed skim milk, made to directions can be used instead of fresh milk.

46

NOTES