KS - Life Skills - Cook Book - 2020

Kickstart 2020
Cook book
kickstart cook book 2020
Food safety
Each year in Australia, more than 5 million
The 4
people suffer from food-borne illnesses with
120 deaths due to food poisoning. In many
cases, the crisis could have been avioded by
following correct food handling rules.
Cs
C ross
contamination
We want you to Kickstart your food safety
Bacteria are transferred from
intelligence and stay safe from food-bourne
one object to another.
illnesses. Remeber to use correct hand
washing processes and follow the 4 C’s of  Keep raw and cooked food
separate
Cooking to be Food Smart.
 Never wash raw meat.
 Keep meat & shellfish on the
bottom of the fridge.
Hand Washing
Hand washing is one of the most important
wasy to prevent the spread of infection from
Cooking
germs you’ve collected on your hands Cooking kills bacteria.
throughout the day. When cooking, these
Food needs to be cooked out of the
germs spread onto the food you are
bacteria danger zones to be safe to
handling and may cause illness to anyone eat.
who eats it.
 Below 4°C
The Australian Institute of Food Safety  Above 75°C for 30 secs.
Foundation reccommends a 6-step hand
To store, food must cooled down to
washing process: below 20°C within 2 hours and
1. Wet hands
2. Apply soap
3. Lather & scrub
4.
5.
Rinse hands
Turn off tap
Chilling
6. Dry hands. Chilling prevents microbial
growth.
Refridgerated items such as meats

and dairy must be chilled as soon as
possible when bought from the
store. Chilling equipment must stay
within the safe zones.
Cleaning
Cleaning kills bacteria.
Developed by Kitchen Management Solutions Australia for Queensland University of Technology’s Kickstart
 Wash hands before, during and

after food handling.
program
Wash all 2020 utensils,
benches, 2
equipment and chopping boards
with hot soapy water.
 Rinse unwashed lettuce, fruits
and vegetables.
Kickstart your Kitchen

Welcome to QUT and congratulations on starting your university journey.
This booklet is aimed to help you navigate your meal times from the
shopping centre to the table. Inside you will find quality meals designed to
be affordable, nutritional and easy to cook along with a shopping list of
what you need to buy to make it and tips on cooking and storage .
Now that you have starting guide to the kitchen, continue adding to it.
Exchange recipes with other students. QUT’s rich wealth of diversity
brings many cuisines and techniques. Cooking brings us all together.
Look out for these icons
Listed below are dietary and lifestyle icons. They can be found next to the
name of the meal. If the icon is located on a recipe, the meal will be
suitable for that lifestyle and safe for that dietary requirement.
Vegetarian Soy free
Vegan Gluten free
Egg free Nut free
Dairy free Contains

seafood
program 2020 3
Mushroom soup
4 portions 25 minutes cooking time
Method
1. Heat a large pot on medium
temperature. Add a splash of oil.
2. Throw in the mushrooms, stir till

browned (2mins max). Remove Picture
from pot onto a plate (we’ll add
them later)
3. Add the leek and cook till soft

(not burnt) about 1 minute.
4. Follow with garlic and thyme and

heat through (30secs).
5. Pour in the vegetable stock

(fresh is best but cube is a lot
cheaper. You do you).
6. Return 75% of the mushrooms to

the pot. 1 leek, halved and sliced thinly
7. Cook for 20 minutes, and pepper Crushed Garlic (3 cloves or 2 tspn)

to add cream. Blend and add the
last of the mushrooms. Chopped Thyme (6 stalks or 2
pinches of dried)
8. Add some salt and pepper till it
Sliced large Mushrooms 750g
taste gooooood. Serve with some
bread & buter. (approx 8 mushrooms)
1 L Vegetable stock
 Save the rest for another 200mL Cream (remove for vegan)
night. Store in the fridge for
3 days or the fre ezer for 3 2 tbspn Vegetable oil
months.Store your
2 pinches Salt
mushrooms in a
paper bag in the 1 pinch Pepper
fridge. The paper
will absorb the
moist from the
mushrooms so
program 2020 4
Mediterranean tuna
salad
3 portions 15 mintues cooking time
Method
1. Dice cucumber (remove seeds if
you prefer), celery (peel it if you
have time), and tomatoes. Add Picture
to a mixing bowl.
2. Slice radishes, red onion, olives

and parsley( remove the stems).
Add to the bowl as well.
3. Drain the tuna from the cans and

throw it in the bowl too (brake it
up or leave it chunky, up to you).
4. Lastly, add the greek dressing,

pinch of salt, cracked pepper and
toss all together. Serve.
 To store or save for later, 1 continental cucumber

don’t add the dressing yet.
The acid from the dressing 2 celery stalks
will soften up the cucumber
and wilt the parsley. Best to 3 pink radishes, remove stems.
wait till you are ready to eat.
2 tomatoes or 6 cherry tomatoes
 Save the rest for another
day.
You canStore
makein your
the fridge
own for
greek 1 red onion
up to 3 days but do not
dressing. Just add 50mL extra
freeze.
virgin olive oil, 1 lemon 1 bunch flat leaf parsley
(juiced), 30mL red wine
vinegar, 1/2 tspn dried 80g kalamata olives
oregano and 1/2 tspn crushed
1 425g can of tuna
garlic
90mL greek dressing
1 pinch of salt
1 pinch cracked pepper

program 2020 5
cauliflower bake
4 portions 30minutes cooking time
Method
1. Chop cauliflower into bite size
peices. Place into a baking dish.
2. Chop the garlic and sprinkle over

the cauliflower with the salt and Picture
pepper.
3. Cover with aluminium foil and

place into the oven at 180°C for
20 minutes or till soft enough to
push a knife through.
4. Pour over the mornay cheese

sauce and coat the top with the
grated cheese.
5. Return the dish back to the oven

uncovered for 15 minutes (or till
golden on top).
6. Serve hot. 1 Cauliflower head
3 garlic bulbs (2 tspns crushed)

 Use as a main or as a side
dish.
You can make your own mornay 2 jar mornay sauce
sauce.
200g tasty cheese, grated
Just add 100g of melted butter to
a pot with 100g of plain flour till 2 pinches of salt
cooked into a dough. Pour in 1L of
milk at 100mL intervals till the 1 pinch of cracked pepper
milk is all absorbed. Add 200g
grated cheese and 1 pinch of salt
to finish. Easy As!!!
program 2020 6
chicken & mushroom

risotto
Method
1. In a pot or pan at medium heat,
add a splash of oil and the aborio
rice. Cook it slightly browned
(not burnt), about 3 minutes. Picture
2. Add the diced onions and till

golden as well (2 minutes).
3. Add the crushed garlic and stir

for 30 secs.
4. Pour in the white wine and cook

till the pan goes dry again.
5. Add the vegetable stock and turn

down the heat to low. Cover and
let it cook for 15mintues. No
need to stir.
Chicken
6. Check if the rice is cooked, then (remove for vegetarian)
turn off the heat.
Mushrooms
7. Add the cream, butter and
parmasen cheese. Stir in a serve. Onion, brown
Garlic
Any left overs can be cooled and rolled into Thyme
aronchini balls. Just need to coat them in flour,
3 days or the freezer for 3 Aborio rice
egg and breadcrumbs.
months. Pan fry them to get them
golden and roast in the oven at 180°C for 12 White wine
minutes
Vegetable stock
Cream
Parmesan cheese
program 2020 7
kale & quinoa salad

Method
1. Add qunioa to 240mL of boiling
water with a pinch of salt and
cook in a pot on low heat till
water is absorbed and quinoa is Picture
soft to eat. Remove from pot and
cool.
2. Wash grapes, roast in oven for 5-

7mins at 180°C. Set aside to
cool.
3. Wash kale and remove centre

stem, chop (or tear) coarsely.
Add to a mixing bowl.
4. Chop pecans coarsely and add to

bowl.
5. Add the quinoa, grapes and

dressing to bowl. Toss together. 1 bunch green kale
6. Break up the feta and sprinkle on 180g quinoa (white, black or both-
top. Bon appetite! doesn’t matter
1 bunch grapes
 To store or save for later,
don’t add the dressing yet. 80g persian or danish feta
The acid from the dressing 80g pecan nuts
Kale
will is more
soften upresilient than other lettuce
the cucumber
leaves and won’t break down as fast in the
90mL Red wine dressing
heat or when dressed. Makes for good uni
schedules.
program 2020 8
mango smoothie
Method
1. Add the mango cheeks into a
blender with the banana
(fresh or frozen), greek
yoghurt and honey(optional). Picture
2. Pour in your choice of milk
and blend. Ensure that the lid
of the blender is completed
fitted and secured.
3. Pour into a tall glass and

enjoy.
 Best to serve immediately

and not save for later.
 Play around with the
Make life easier for you and your busy schedule.

Make up a bunch of smoothie packs on your day 100g diced frozen mango
off and fill the freezer. Best to add the yoghurt cheeks
fresh though, as it crystallises and loses its
creaminesss. 1 banana
1 tbspn greek yoghurt
240mL milk (your choice)
1 tspn honey (optional)
program 2020 9
pumpkin soup
Method
1. Chop the onion and fry on
medium heat till translucent.
2. Peel and chop the pumkpin into

pieces (smaller the piece, the Picture
quick it cooks).
3. Add the stock and cover till

pumpkin is tender (about
30mins, depending on the size of
the pumpkin pieces).
4. Blend untill smooth. Add the salt

and pepper. Can add some
cream if you prefer a creamier
soup.

3 days or the freezer for 3 1 whole jap (kent) pumpkin or 2
butternut pumpkins- your choice
1 brown onion
Roasting the pumpkin before 3 garlic cloves (2 tspn crushed)

adding to the stock adds a
more richer flavour. Roast the 2L vegetable stock
pieces at 170©C for 15
minutes or till golden on top 2 pinches of salt
and soft inside.
1 pinch of pepper
program 2020 10
fried brown rice

Method
1. Soak the rice in water for 10
minutes. This cleans the rice and
allow the rice to soften a bit,
preventing it from cracking when
cooking. Picture
2. Drain the rice and add to a pot or

rice cooker with 480mL of water
(2 cups). Add a pinch of salt and
cook on low leat (if in a pot) for
18-20 minutes or till cooked.
3. Once rice is cooked, cool in

fridge. This will settle the starch
and make it crispy when cooking.
4. In a hot pan or wok, add a splash

of oil and crack the egss into it.
Stir till cooked, remove for later.
5. Add new oil to pan or wok. Fry 240g (1 cup) brown rice
the carrots, ecshallots and celery
together for 2 minutes. ½ bunch eschallots, sliced
2 carrots, peeled and diced
6. Add the rice and stir till well
small
mixed. Don’t over stir though as
it brakes the rice. If you find it 2 stalks celery, diced small
sticking, increase the heat.
30mLs Sesame seed oil
7. Re add the cooked eggs and soy (optional)
sauce. Cook till dry.
1 tbspn soy sauce
8. Turn off heat and add the (remove for soy free)
sesame oil. Serve hot.
2 eggs (remove for egg free)
 Save the rest for another 1 red chili, sliced
3 days or the freezer for 3
months.
program 2020 11
pork & broccoli stirfry

4 portions 30 mintues cooking time
Method
1. Prepare the hokkien noodles by
pouring boiling water over the
noodles in a bowl and allowing it
to soak for a couple of minutes.
Use a fork to separate tangled Picture
noodles and drain. Set aside.
2. In a hot pan or wok, add a splash

of oil and the pork mince. Cook
till no longer raw (5-10 minutes).
3. Add the onion and garlic, saute

till clear (2-3 minutes).
4. Throw in the remaining

vegetables and cook till tender (3
mintues).
5. Add the hokkien noodles and

hosin sauce. Toss till the noodles 500g pork mince
are well coated. Serve hot.
1 head of broccoli,
chopped small
 Save the rest for another night. Store in
the fridge for 3 days or the freezer for 100g cashews (roasted)
3 months.
(remove for nut free)
3 cloves garlic (2 tspn
crushed)
You can save yourself 1 onion, brown sliced thin

time and money by 2 carrots sliced thin
buying the precut
frozen vegetables 1 red capsicum sliced thin
instead of fresh. 1 450g pack Hokkien
noodles
80mL Hosin sauce
program 2020 12
watermelon juice
Method
1. Peel and chop the watermelon.
Place into a blender.
2. Pour in the water and honey.

Picture
3. Blend till there are no longer
chunks of watermelon.
4. Serve cold.

and not save for later.
 Play around with the

flavours, make different
combinations.
80g seedless watermelon

1 tspn honey (remove for
vegan)
Try adding 220mL coconut water
strawberries , lime
juice or raspberries
for a richer flavour.
program 2020 13
sweet potato & red bean

salad
Method
1. Peel, diced and roast the sweet
potato into 1 cm cube pieces at
180°C for 12 mintues or till soft Picture
enough to put a knife through.
Set aside to cool.
2. Wash the red beans thoroughly

(as the bean liquid can upset
your stomach) and place into a
mixing bowl.
3. Chop up the parsley and toss

into the bowl along with the
sweet potato, pumpkin seeds
(can use sunflower seeds or both
if you prefer) and the spinach.
4. Add the salt and dressing and

toss till well coated. Serve cool 2 large sweet potatoes
to warm. small diced
1 tin red beans, drained
 To store or save for later, and washed
don’t add the dressing yet.
The acid from the dressing 1 bunch flat leaf parsley
will soften up the cucumber
and wilt the parsley. Best to 1 red onion, finely sliced
wait till you are ready to eat.
 Save the rest for another 80g pumpkin seeds
day. Store in the fridge for 100g baby spinach,
You can make your own washed
italian dressing. Just add
50mL extra virgin olive oil, 1 70mL Italian dressing
lemon (juiced), 30mL white 1 pinch salt
wine vinegar,1/2 tspn dried
basil and 1/2 tspn crushed
garlic
program 2020 14
penne carbonara
Method
1. Preheat a pot of salted boiling
water.
2. Pour in penne pasta into the

water, stir occasionally (too Picture
much will cool it down too much
and will take too long to cook.
Too little, the pasta will stick
together).
3. Cook for 12-14minutes. Should

be soft but with a chewy bite.
Drain and set aside.
4. While pasta is cooking, heat a

frying pan to medium heat and
add a splash of oil.
5. Add the onion and bacon (or

mushrooms or both) and fry for 3 1kg penne pasta
minutes till browned.
200g bacon cut into strips
6. Add the garlic and stir for 30 (switch to mushrooms for
seconds. vegetarian)
7. Pour in the carbonara sauce and 1 brown onion diced small

heat through.
200g grated parmesan
8. If the pasta is ready, add to the cheese
sauce along with the cheese, salt 3 Garlic cloves (2 tspn
and pepper.
crushed)
9. Turn off the heat, add the 1 jar carbonara sauce
parsley and stir. Serve hot.
½ bunch flat leaf parsley
(optional) chopped
night. Store in the fridge for 2 pinches salt
3 days or the freezer for 3
months. 1 pinch pepper
program 2020 15
corn & leek quiche

6-8 portions 1 hour cooking time
Method
1. Preheat oven to 160°C.
2. Place pastry base on a baking

tray lined with baking paper.
Picture
3. Heat a frying pan to medium
heat. Add a splash of oil and the
leek. Fry till softened, usually
about 5-7 minutes.
4. Add the corn to the pan with the

salt and cook for a further 3
minutes. Set aside to cool.
5. Add the eggs, milk and cream

together in a bowl. Lightly whip
together.
6. Mix the leek and corn with the

egg and pour into the pastry
1 tin of sweet corn
base.
1 leek, cut in half, washed
7. Sprinkle feta and the pumpkin
seeds over the top. 100g persian or danish feta
8. Place in oven for 30 minutes or 4 eggs

till an inserted skewer comes out 60mL cream
clean.
60mL milk
9. Serve warm or cold.
1 pastry base
 Eat by itself or with a side 30g pumpkin seeds (optional)
dish.
2 pinches salt
program 2020 16
banana & Peanut butter

smoothie
Method
1. Add the peanut butter into a Picture
blender with the banana (fresh or
frozen), greek yoghurt and dark
chocolate (optional).
2. Pour in your choice of milk and

blend. Ensure that the lid of the
blender is completed fitted and
secured.
3. Pour into a tall glass and enjoy.

Make life easier fornot
and you andfor
save your busy schedule. Make up
later.
a bunch of smoothie packs on your day off and fill the
freezer. Best
 to addaround
Play the yoghurt fresh though, as it
with the
crystallises and loses its creaminesss and peanut butter
as it hardens too much and could damage youyr blender. 1 banana
1 tbspn peanut butter
1 tbspn greek yoghurt
30g Dark chocolate
(optional)
240mL milk (your
choice)
program 2020 17
mapo tofu
Method
allows the rice to soften a bit,
preventing it from cracking when
cooking. Picture

(1 ¾ cups). Add a pinch of salt
and cook on low heat (if in a pot)
3. While the rice is cooking, Dice

the tofu and place into boiled
water. This firms it up in
preparation for cooking it.
4. Heat a frying pan or wok to

medium heat.
5. Add the pork mince and cook

with salt, pepper garlic and chili 250g pork mince
till golden brown.
1 block (400g) firm tofu
6. Add corn and cook for a futher 3 3 cloves garlic (2 tspn
minutes.
crushed)
7. Add tofu. 1 jar mapo sauce
8. Pour in Mapo sauce and bring to 240g (1 cup) white rice,
heat, simmer for 5 minutes. jasmine
9. Serve hot with the rice and fresh 2 pinches salt

eschallots .
1 pinch pepper
1 red chili
program 2020 18
beef rissoles
Method
1. Wash, peel and chop the
potatoes into large chunks (size
depending on the potato) and
place into a pot of warm salt
water. Add to high heat and boil Picture
till tender.
2. While the potatoes are cooking,

fry the onions off till golden and
soft. Add the garlic and cook for
30 secs. Remove and set aside.
3. In a large bowl, mix the beef

mince, egg and onion mix
together till well combined.
4. Using your hands, form palm

sized patties and place on a plate
or tray till all the mix is used.
5. Cook the patties in a frying pan 1kg beef mince

at medium heat each side for 5
minutes or untill golden brown 1 brown onion, diced fine
on the outside and cooked in the 3 garlic cloves (2 tspn
middle.
crushed)
6. Remove the rissoles from the 1 egg
pan and add a little bit of water
to pick up all the crispy bits. Add 600g frozen or fresh
the gravy powder and mix in. vegetables (your choice of
Add the remaining amount of which)
water (as per the container’s
guide on the side). Cook till the 1kg potatoes, washed and
desired thickness. peeled
7. Drain the potatoes and mash 5og butter, unsalted
with the butter either with a (remove for dairy free)
masher or a strong whisk till light
and fluffy. Gravy powder
8. In a boiling pot, add the (for Gluten free, use a

vegetables and cook till tender.
gluten free gravy powder)
Fresh vegetables
Developed may take
by Kitchen Management Solutions Australia for Queensland University of Technology’s Kickstart
program 2020 19
butter chicken
Method
allows the rice to soften a bit,
preventing it from cracking when Picture
cooking.

(1 ¾ cups). Add a pinch of salt
and cook on low heat (if in a pot)
3. While the rice is cooking. Heat a

frying plan to medium heat. Add
the diced chicken thigh. Add salt
and pepper and cook till nealry
done. Remove from pan.
4. Add new oil. Fry the carrots till

soften (2 mintues). 600g chicken thigh, diced
5. Add the celery and onion, fry for 1 brown onion

a further 3 mintues.
3 cloves garlic (2 tspn
6. Add the garlic, fry for 30 secs crushed)
and then pour in the butter
2 carrots. diced
chicken sauce.
2 celery stalks
7. Once heated through, re add the
chicken and simmer till cooked. 1 jar butter chicken sauce
Serve
8. Serve with with some rita, fresh240g (1 cup) white rice,
the rice.
coriander or toasted naan breadbasmati
for a more flavoursome meal.
2 pinches salt
1 pinch pepper
program 2020 20

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Kickstart 2020

Refridgerated items such as meats

Kickstart your Kitchen

Look out for these icons

Vegetarian Soy free

Vegan Gluten free

Egg free Nut free

Dairy free Contains

2. Throw in the mushrooms, stir till

3. Add the leek and cook till soft

4. Follow with garlic and thyme and

5. Pour in the vegetable stock

6. Return 75% of the mushrooms to

7. Cook for 20 minutes, and pepper Crushed Garlic (3 cloves or 2 tspn)

2. Slice radishes, red onion, olives

3. Drain the tuna from the cans and

4. Lastly, add the greek dressing,

 To store or save for later, 1 continental cucumber

1 pinch cracked pepper

2. Chop the garlic and sprinkle over

3. Cover with aluminium foil and

4. Pour over the mornay cheese

5. Return the dish back to the oven

6. Serve hot. 1 Cauliflower head

3 garlic bulbs (2 tspns crushed)

chicken & mushroom

2. Add the diced onions and till

3. Add the crushed garlic and stir

4. Pour in the white wine and cook

5. Add the vegetable stock and turn

kale & quinoa salad

2. Wash grapes, roast in oven for 5-

3. Wash kale and remove centre

4. Chop pecans coarsely and add to

5. Add the quinoa, grapes and

3. Pour into a tall glass and

 Best to serve immediately

 Play around with the

Make life easier for you and your busy schedule.

2. Peel and chop the pumkpin into

3. Add the stock and cover till

4. Blend untill smooth. Add the salt

 Save the rest for another

Roasting the pumpkin before 3 garlic cloves (2 tspn crushed)

fried brown rice

2. Drain the rice and add to a pot or

3. Once rice is cooked, cool in

4. In a hot pan or wok, add a splash

pork & broccoli stirfry

2. In a hot pan or wok, add a splash

3. Add the onion and garlic, saute

4. Throw in the remaining

5. Add the hokkien noodles and

You can save yourself 1 onion, brown sliced thin

2. Pour in the water and honey.

 Best to serve immediately

 Play around with the

80g seedless watermelon

sweet potato & red bean

2. Wash the red beans thoroughly

3. Chop up the parsley and toss

4. Add the salt and dressing and

2. Pour in penne pasta into the