HFFA2015_01

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© Foodbank WA 2015 “This publication is protected by copyright. You may download, print and copy the material in an unaltered form only, with acknowledgement to Foodbank WA for non-commercial purposes. If you wish to use it for any other purpose please contact Foodbank WA.” SCIS number: 1692287

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Return of the

Superhero Foods

Simple & tasty step-by-step recipes

23 Abbott Rd, Perth Airport WA 6105(08) 9258 9277 healthyfoodforall.com.aufoodbankwa.org.au FoodbankWA @FoodbankWA

Printed within Sustainable Green Print guidelines using FSC mix paper stock from responsible sources.

Vegetables

Breads & cereals

Body Monsters

Did you know that Everyday Foods are really Superhero Foods in disguise? Everyday Foods such as bread, pasta, milk, cheese, fish and tinned beans are packed with nutrition. Each Everyday Food transforms into their Superhero Food alias and gives us super powers like energy to grow a healthy body.

The Superhero Foods live in Healthy Town and battle the Body Monsters Decay, Illness and Obesity who are out to destroy our healthy way of life.

Foodbank WA has created a number of Superhero Food nutrition education resources which have been developed to educate primary school aged children about healthy eating.

Look out for the Superhero Foods which appear throughout this recipe book!

Superhero Foods

Meat/protein

Extra foods

Fruit

IllnessDecay Obesity

Dairy foods

Eat a variety of Superhero Foods every day!

Aces Apple

Atomic Apple!

Mrs Broc Mean Green!

Pasta Bowl

Fish Can

Milk MaidMighty

Milk!

ZombieFoods

This book belongs to

Noodle Ninja!

Flying Fish!

Look out for more Superhero Foods coming to a neighbourhood

near you...

To meet additional energy needs, extra serves from the Five Food Groups or unsaturated spreads and oils, or discretionary choices may be needed only by those adults who are taller or more active, but not overweight.

An allowance for unsaturated spreads and oils for cooking, or nuts and seeds can be included in the following quantities: 28-40g per day for men less than 70 years of age, and 14-20g per day for women and older men.

An allowance for unsaturated spreads and oils for cooking, or nuts and seeds can be included in the following quantities: 4-5g per day for children 2-3 years of age, 7-10g per day for children 3-12 years of age, 11-15g per day for children 12-13 years of age and 14-20g per day for adolescents 14-18 years of age.

Source (Adult data): National Health and Medical Research Council (2013) Australian Dietary Guidelines – Healthy eating for adults. Canberra: National Health and Medical Research Council.

Source (Children data): National Health and Medical Research Council (2013) Australian Dietary Guidelines – Healthy eating for children. Canberra: National Health and Medical Research Council.

Serves per day

Serves per day

Serves per day

Serves per day

Serves per day

Serves per day

Serves per day

Serves per day

Serves per day

Serves per day

Australian Guide To Healthy Eating Serve Sizes

Adults Children

Sensational Sweet & Sour Chicken

18

Zany Zucchini Dip

8

Recipes

National Health and Medical Research Council (2013) Australian Guide to Healthy Eating. Canberra: National Health and Medical Research Council.

Tasty Thai Pumpkin Soup

10Rainbow

Salad

12The Dicer

Slice

14Noodle Ninja

Mince

16

Beefy Boy Sausage Rolls

20

Mighty Muffins

22

Super Fruity French Toast

24

Oaty Bites

26

8

2

1

3

4

5

Add a pinch of salt. Stir salt and zucchini together. After a minute, squeeze grated zucchini to drain off the juice. Discard juice.

Wash all vegetables. Grate zucchini and add to small bowl.

Peel and grate garlic. Add garlic to bowl with yoghurt and cumin (and mint if desired). Mix dip together with a spoon.

Peel carrots. Chop vegetables into dipping sticks.

Put vegetables and crackers onto serving platter and serve with dip.

Ingredients for dip:½ large zucchiniPinch of salt1 garlic clove1 cup low fat natural/Greek yoghurt¼ teaspoon ground cumin Chopped mint leaves (optional)

For dipping:2 carrots1 red & 1 yellow capsicum

150g snow or sugar snap peas1 punnet cherry tomatoes1 packet plain rice crackers

Equipment:Grater (fine and coarse), small bowl, spoon, chopping board, cup measure, knives, teaspoon, peeler, serving platter

Zany Zucchini Dip

Recipe tip:Use 1 Lebanese or ½ continental cucumber instead of zucchini.

10

2

1

3

4

5

Heat oil in saucepan over medium heat. Add pumpkin and curry paste. Stir for 1 - 2 minutes until mixture begins to stick to bottom of pan.

Remove skin from pumpkin and roughly cut into 1½ cm cubes.

Add evaporated milk. Cook, stirring, for 1 minute. Add 1½ cups of water and bring to boil.

Reduce heat to low. Simmer, covered, for 20 minutes or until pumpkin is soft.

Blend or mash soup until smooth. Season to taste with salt and pepper. Serve topped with chopped coriander.

Ingredients:1 tablespoon olive oil1kg pumpkin1 tablespoon red curry paste (or to your taste)375mL evaporated milk (coconut flavoured)1½ cups water¼ cup fresh coriander leavesSalt and pepper (optional)

Equipment:Stove top, saucepan and lid (or electric frypan and lid), chopping board, knife, tablespoon, can opener, cup measures, large spoon, blender/stick mixer (or masher)

Tasty Thai Pumpkin SoupServes 8

Recipe Tip: Swap curry paste for 1 tbsp

of curry powder.

12

2

1

3

4

5

Chop red vegetables and add to bowl on top of green vegetables. Spread salsa over top of red layer.

Chop green vegetables and spread across base of bowl for the first layer.

Repeat steps for yellow, orange and purple layers, by grating cheese, grating and chopping vegetables (as required). Add each coloured layer to the bowl.

Mix sour cream and Greek yogurt in small bowl. Spread mixture over top of purple vegetable layer.

Crush crackers or alternative in snap lock bag. Sprinkle crumbs over top of the salad.

Ingredients:Choose at least 1 ingredient from each colour:Green layer - lettuce, celery, snow peasRed layer - tomatoes, capsicum, jar tomato salsaYellow layer - corn kernels, capsicum, 100g cheeseOrange layer - carrotPurple layer - cabbage, kidney beans

200g low fat sour cream

1 cup low fat natural/Greek yoghurt1 pack multigrain crackers or ½ bag corn chips or home made pita chips (see recipe tip)

Equipment:Large glass bowl or clear container, chopping board, knife, grater, small bowl, spoon, tongs or serving spoon, snap lock bag

Rainbow Salad Serves 10 - 12

Recipe Tip: Pita Chips - Spray flat bread

with olive oil spray, sprinkle with salt, pepper & paprika. Bake

for 10 mins @ 190°C.

14

2

1

3

4

5

Meanwhile, grate cheese. Chop parsley. Crack eggs into large bowl and whisk eggs together.

Grate carrot and zucchini. Chop spring onions. Turn frypan to medium heat and spray with oil. Cook carrot, zucchini and spring onions for 5 minutes or until soft.

Add cheese, parsley, peas & corn, yoghurt, flour, flaked onion and pepper into bowl. Remove cooked vegetables from frypan and add to bowl. Stir to combine.

Place baking paper onto bottom of frypan. Pour mixture over baking paper, spread evenly.

Place lid on frypan, turn heat to medium and cook for 15 minutes or until slice is set on top. Allow to cool slightly before cutting into squares.

The Dicer SliceServes 8

Ingredients:1 carrot1 zucchini3 spring onionsSpray oil150g reduced fat cheeseSmall bunch parsley400g tin peas and corn, drained8 eggs½ cup low fat natural/Greek yoghurt1 cup wholemeal SR flour

2 tablespoons flaked onionPepper

Equipment:Grater, chopping board, knife or scissors, large spoon, frypan and lid, spatula, large bowl, whisk, cup measures, tablespoon, baking paper

Recipe Tip: Cook slice in oven proof dish

for 25-30 mins or until set in 180°C oven.

16

2

1

3

4

5

Add mince to frypan and cook until browned.

Peel then dice the onion and garlic. Turn frypan on to medium heat, spray with oil. Add onion and garlic to frypan. Cook until softened.

Chop cabbage, carrot, celery and beans. Add vegetables to the frypan. Cook for 5 minutes, or until vegetables start to soften.

Break up instant noodles into the frypan. Stir into mince mixture. Add 1 cup of water to frypan. Bring to the boil and cook until noodles become soft.

Add sweet chilli and soy sauces. Stir to combine.

Recipe Tip: Use frozen mixed vegetables

instead of fresh.

Noodle Ninja Mince Serves 6

Ingredients:500g lean mince1 onion2 cloves garlicSpray oil2 instant noodles squares (no sachet)1 carrot2 celery sticks100g green beans¼ cabbage

1 cup water2 tablespoons salt reduced soy sauce¼ cup sweet chilli sauce

Equipment:Electric frypan, knife, chopping board, cup measures, stirring spoon

18

2

1

3

4

5

Dice the chicken andadd to frypan. Cook until meat is white all the waythrough.

Peel & dice onion. Turn frypan on to medium heat & spray with oil. Add onion to frypan, cook until softened.

Chop the carrot, celery & capsicum, add to frypan. Cook for 5 minutes (or until vegetables are slightly soft).

Cut the pineapple into pieces (if required) & add to frypan with the juice. Stir in the soy sauce, vinegar & sugar.

Mix cornflour & 1 tablespoon water in cup. Add to frypan & stir until sauce thickens.

Sensational Sweet & Sour Chicken

Recipe Tip: Serve with couscous

or rice.

Serves 4-6

Ingredients:2 chicken breasts (400g)Spray oil1 carrot1 brown onion2 sticks of celery 1 red capsicum440g tin pineapple2 tablespoons salt reduced soy sauce3 tablespoons vinegar

1 tablespoon brown sugar1 tablespoon cornflour

Equipment:Electric frypan, knife, large spoon, cup/small bowl, chopping boards, tablespoon

20

2

1

3

4

5

Put cooked vegetables in sieve and squeeze out as much liquid as possible. Discard liquid.

Preheat the oven to 220°C. Turn frypan to medium heat & lightly spray with oil. Cook onion & garlic in frypan until soft. Add carrot & zucchini to frypan & cook until soft.

Combine mince, egg, herbs, breadcrumbs and cooked vegetables in bowl. Cut pastry sheets in half. Shape ¹⁄8 of mince mixture into a sausage and place along one long edge of each pastry piece.

Roll up pastry to enclose mince mixture, using milk to seal pastry together. Cut each roll into 4 pieces. Line baking tray with baking paper. Place sausage rolls seam-side down on tray.

Using fingers, coat sausage roll tops with milk. Bake in oven for 20 - 25 minutes or until golden & puffed.

Ingredients for dip:500g lean minceSpray oil1 brown onion - diced2 carrots - grated½ zucchini - grated2 garlic cloves - diced1 egg1 tablespoon chopped parsley1 teaspoon dried herbs½ cup breadcrumbs

Beefy Boy Sausage Rolls

4 sheets reduced fat puff pastry1 tablespoon low fat milk

Equipment:Oven, electric frypan, chopping board, knife, grater, large spoon, sieve, bowl, baking tray, baking paper, tablespoon

Recipe Tip: Try using different herbs and

spices like coriander, cumin & Moroccan seasoning.

Makes 32

22

2

1

3

4

5

Mash bananas and place in larger bowl. Crumble in wheat biscuits. Stir in the milk and set aside for 10 minutes.

Preheat oven to 180°C. Spray muffin tin lightly with oil.

Whisk eggs and oil together in small bowl. Add to banana mixture.

Sift flour into the mixture. Add sultanas to bowl. Stir gently until just combined.

Spoon mixture into muffin pan. Bake for 25 minutes until a skewer / knife inserted into the centre comes out clean.

Ingredients:3 ripe bananas4 wheat biscuits1 cup low fat milk2 eggs2 tablespoons olive oil1½ cups SR flour3 tablespoons sultanasSpray oil

Mighty Muffins

Equipment:Oven, 12 hole muffin tin, large and small bowls, spoon, whisk, sieve, fork, measuring cups and spoons

Recipe Tip: Use wholemeal SR flour to increase the fibre content

of the muffins.

Makes 12

24

2

1

3

4

5

Turn frypan to medium heat, spray with oil. Dip one piece of fruit bread into egg mix turning over to cover each side.

Crack eggs into bowl and whisk in milk and vanilla.

Place bread into frypan and cook on each side until golden brown. Repeat with remaining pieces of bread.

Cut bananas into thin slices and place onto cooked toast.

Mix icing sugar and cinnamon together in small bowl. Place mixture into small sieve and sprinkle over toast.

Ingredients:8 slices fruit bread 4 eggs1 cup low fat milk1 tablespoon vanilla essenceSpray oil2 tablespoons icing sugar1 tablespoon cinnamon4 bananas

Equipment:Electric or large frypan, large bowl, small bowl, measuring cups, tablespoon, knife, chopping board, spatula, whisk or fork, small sieve

Super Fruity French ToastServes 8

Recipe Tip: Use plain bread instead & serve as either sweet

or savoury.

26

2

1

3

4

5

Add chopped dried fruit and muesli to bowl. Finely blend with stick blender (or food processor).

Roughly chop dates and dried apricots.

Add a tablespoon of water at a time until mix forms a soft dough-like consistency.

Roll teaspoons of mixture into balls.

Place coconut in a shallow dish. Roll balls in coconut to coat. Store in the fridge.

Ingredients:½ cup pitted dates½ cup dried apricots1 cup untoasted muesli¼ cup coconut2 tablespoons waterNote: Try using wheat biscuits or oats instead of muesli.

Equipment:Knife, chopping board, stick blender or food processor, bowl, measuring cups and spoons, shallow dish

Oaty Bites

Recipe Tip: Use other dried fruit such as dried

cranberries, apple, prunes or sultanas. Add nuts and seeds such as sesame,

pepitas or sunflower seeds.

Makes 25 balls