Gippsland Community Kitchens Cookbook

Proudly created by the members of Community Kitchens in Baw Baw and Latrobe Valley.

Baw Baw & Latrobe Valley Community Kitchens Cookbook Project
Members of Community Kitchens in Baw Baw and Latrobe Valley have been thinking about making a cookbook for a long time. We finally did it. This is the end product- enjoy! Volunteers contributed many of the recipes and health workers collated them into a book. Our thanks to the following people who have helped produce this fantastic cook book. Leaders of Community Kitchens Drouin Community Kitchen Morwell Community Kitchen West Gippsland Healthcare Group Latrobe Community Health Service

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Introduction to Community Kitchens
A Community Kitchen is a group of people who meet together on a regular basis to cook tasty, healthy and inexpensive meals. The philosophy of Community Kitchens is to develop a sense of community around food. Initially people come for the tasty and healthy food but continue because of the friendships that they make. Cooking great food, saving money and meeting new people are just some of the benefits of being involved in a Community Kitchen. There are a range of groups to suit people of all ages and abilities. Each group has a community volunteer leader who assists the group, however participants choose how they would like their kitchen to run, how often they meet and what recipes they would like to cook. Most recipes are less than $5 per serve. Meals are shared together as a group and extra serves can be taken home for later. An essential part of Community Kitchens is to utilise existing kitchen facilities in the community to support the sustainability of the program. Community Kitchens welcome new members as participants or leaders. Training is available for any volunteers, groups or agencies who may be interested in starting up a new Community Kitchen. If you’d like more information about Community Kitchens please see www.communitykitchens.org.au or see the below contacts in your local area.

Baw Baw Shire West Gippsland Healthcare Group Ph: 03 5623 0611

Latrobe Valley Latrobe Community Health Service Better health, Better lifestyles, Stronger communities Free Call:1800 242 696

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Tips for Modifying Recipes

In cooking, use small amounts of polyunsaturated or monounsaturated fats such as olive, canola and sunflower oils instead of butter. Use low fat cooking methods such as steaming, stir-frying, grilling or microwaving. For a baked cheese topping, use half the cheese mixed with oats, breadcrumbs or wheatgerm. On salads, try using an oil-free dressing or make your own using olive oil mixed with balsamic vinegar or lemon juice. Choose lean meat / mince and skinless chicken / poultry and trim all visible fat before cooking. In mince dishes, try substituting half the mince with cooked lentils, kidney beans, soy beans etc. For icing, try using ricotta cheese blended with fruit and add a touch of icing sugar. For a pie base, instead of using pastry, try cooked rice mixed with egg white or mashed potato. Use spray oil to coat the dish to prevent sticking. Or when making pies, make pastry for the top of the pie only. For healthier chips, make your own wedges by cutting potatoes into chunky pieces (leave the skin on), spraying with oil and bake in the oven. Add herbs, spices or vinegar for flavour. Instead of using salt to flavour foods try using spices such as pepper, garlic, chilli, mustard, curry, paprika and cardamom. Add herbs like parsley, basil, oregano, chives, rosemary, coriander, mint, sage, thyme, tarragon and marjoram. For extra flavour add lemon juice, onions, ginger, shallots, vinegar, wine or salt reduced stock.

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Contents

Soups Salads and Vegetables Mains Sweets Miscellaneous Index

Page 7 Page 19 Page 31 Page 51 Page 63 Page 75

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6

Soups

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*Speedy Chicken and Corn Soup
Quick, easy and delicious Serves 2-4

Ingredients
1/2 onion, chopped 1 grated zucchini 1 can sweet corn soup 1 smaller can corn kernels 1/2 - 1 cup of shredded cooked chicken 2 cups low fat milk 1/2 - 1 cake of 1 minute noodles and seasoning sachet soy sauce or pepper to taste

Method
1. Fry onion in a large saucepan. 2. Add zucchini, chicken, sweet corn soup and corn kernels and mix through. 3. Add noodles milk and seasoning, simmer until noodles are tender. Add extra milk if too thick. 4. Serve hot with a dash of soy sauce or pepper if desired.

9

Red Lentil and Tomato Soup
A quick, healthy meal

Ingredients
2 tablespoon olive oil 1 garlic clove, crushed 1 brown onion, chopped 1 teaspoon ground cumin 1 teaspoon ground coriander 400g can diced tomatoes 3 cups vegetable stock ¾ cup red lentils, rinsed and drained

Method
1. Heat olive oil in large saucepan over medium-low heat. Add the onion. Cook stirring for 5 minutes or until softened. 2. Add the garlic and spices. Cook stirring for 1 minute. Add lentils, tomatoes and stock. Bring to the boil. 3. Reduce the heat to low. Cover. Simmer for 20 minutes or until lentils are very soft.

Source: Modella Movers Community Kitchen

10

Chicken Vegetable Soup with Pasta
For vegetarians: Use vegetable stock, omit chicken and bacon and add extra vegies instead! Serves 4-6

Ingredients
1 large carrot diced 2 celery sticks diced 1 large leek chopped 2 cloves garlic crushed 2 rashers bacon diced 500g of chicken (thighs) chopped finely and fat removed. 4 cups chicken stock 2 cups water ½ cup soup pasta 50g baby spinach

Method
1. Cook carrot, celery, leek and garlic until softened. 2. Add bacon cook for 2 minutes. 3. Add chicken, cook stirring until chicken is browned. 4. Add stock and water simmer and cover until vegies nearly cooked.

Source: Women’s Day

11

Hearty Minestrone Soup
Minestrone is low fat meal and packed with vegetables.

Ingredients
1 medium brown onion, chopped 1 clove garlic, crushed 425g can crushed tomatoes 1 carrot, peeled and diced 2 sticks celery, sliced 6 brussels sprouts, finely sliced or 1 cup sliced cabbage 1 large parsnip, peeled and diced 1 tablespoon tomato paste 1 bay leaf 4 cups beef stock 2 cups water ½ cup small pasta 300g can four bean mix, rinsed and drained

Method
1. Cook onion and garlic in a large pot with a little water until onion is translucent. 2. Add tomato, carrot, celery, parsnip, tomato paste, bay leaf, beef stock and water. 3. Bring to boil, add pasta and simmer for 15 minutes or until tender. 4. Add brussels sprouts/cabbage and beans. Cook for a further 5 minutes.

Source: Modella Movers Community Kitchen

12

Asian Noodle Soup
A hearty and delicious soup! Serves 4

Ingredients
4 cups chicken stock ¼ Chinese cabbage, finely sliced 1 small red chilli, finely sliced [optional] 2 tablespoons coriander, chopped 1 teaspoon ginger, finely chopped 1 bunch bok choy, shredded 2 tablespoons salt-reduced soy Sauce 1 tablespoon fish sauce 125g Hokkien egg noodles 1cup skinless chicken, cooked and shredded 1cup bean sprouts 1 spring onion, sliced

Method
1. Combine stock and cabbage in a large pot and bring to the boil.

2. Simmer over gentle heat for 5 minutes or until tender. Add chilli, coriander. Bok choy, ginger and sauces. 3. Divide hot noodles and chicken between 5 deep serving bowls. 4. Ladle soup mixture over noodles, add bean sprouts. Garnish with spring onions

13

Cauliflower & Cannelini Soup
A wintery soup to warn you up!

Ingredients
1 cauliflower head 400g can of cannelloni beans [drained and rinsed] 1 chopped onion or leek 2 litres of vegetable stock 2-3 bay leaves 1 teaspoon butter [optional] ½ cup of chopped parsley Salt to taste Goat’s feta or yogurt for serving

Method
1. In a large saucepan, heat oil and butter.

2. Add onion or leek and sauté until partially cooked, cut cauliflower into florets, stir with onion to coat with the flavour of the onion mixture. 3. Add beans then enough stock to cover cauliflower. 4. Add remaining ingredients, cover and simmer until cauliflower is cooked. 5. Remove bay leaves, process with a blender add parsley serve with yoghurt or fetta.

14

Chilli Pumpkin Soup with Chickpeas
Serves 4

Ingredients
1 tablespoon olive 1 large onion, chopped 500g butternut pumpkin or sweet potato 1 tablespoon sweet chilli sauce 4 garlic cloves, chopped 2 teaspoon ground cumin 2 cups canned chick peas, drained 1x 801g can crushed tomatoes 2 cups vegetable stock ½ cup chopped coriander Cracked pepper

Method
1. Heat oil in large pan and stir- fry the onions over a high heat for 2 minutes. 2. Reduce heat, cover and cook over low heat for 5 minutes, stirring occasionally. 3. Cut the pumpkin into 2cm cubes. Add the pumpkin, chillies, garlic and cumin to the onions stirring every now and then. 4. Add chick peas, tomatoes and stock. Bring soup to the boil then reduce the heat, cover and cook over a low heat until pumpkin is tender, about 15 minutes. 5. Stir in coriander and serve dusted pepper.

15

Split Pea Soup
Affordable and healthy good source of cholesterol-lowering fibre

Ingredients
2 cups split peas 1 ham hock or 500g bacon bones 3 litres water 1 teaspoon oil 1 medium onion chopped 1 carrot chopped 1 stick of celery chopped 1 bay leaf ½ teaspoon dried thyme leaves (optional) Black pepper

Method
1. Wash split peas, place in a large saucepan with ham hock or bacon bones with water. Bring to the boil. 2. Allow cooling then refrigerate overnight. 3. Next day remove fat from top. Bring to the boil and simmer covered for 2 hours. 4. Remove bones from soup trim any meat, return meat to soup. 5. Heat oil in frypan, add onion, carrot and celery and cook for 10 minutes or until lightly browned. Add to soup plus the bay leaves and thyme 6. Simmer covered for 20 minutes. Remove bay leaf. 7. Puree the soup in a food processor or blender adding water if necessary for right consistency. Add salt and pepper if desired.

16

Sweet Potato, Pumpkin and Orange Soup
Serves 4

Ingredients
1 onion 1 clove of garlic 1 sprig rosemary 750g of pumpkin peeled and cut into chunks 500g orange sweet potato, peeled and cut into chunks 3 cups of chicken stock 1 cup orange juice (no added sugar)

Method
1. Combine all ingredients in a large pot, bring to the boil, cover and simmer for 15-20 minutes, or until vegetables are tender. 2. Remove rosemary 3. Puree soup in small batches in blender or food processer. 4. Return soup to pot and sprinkle with freshly ground pepper.

Source: Recipe taken from family circle‘s The Low- Fat Way by Rosemary Stanton.

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Zucchini Soup

Ingredients
2 cups of potato chunks Cups zucchini pieces 1 onion chopped 4 cups of water 1 cup of chopped carrot 2 cloves of crushed garlic 1 teaspoon salt 1 ½ cups grated cheese ¾ cup milk ½ tsp dry mustard, nutmeg, curry and cayenne pepper

Method
1. Place all ingredients in large saucepan simmer until tender. 2. Blend or put in a food processer until smooth 3. Reheat gently whisk and add. 4. 1 ½ cups grated cheese, ¾ cup milk ,1/2 tsp dry mustard, nutmeg, curry and cayenne pepper.3 shakes black pepper Serve topped with parsley.

Source: Veronica Elston, Drouin

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Salads & Vegetables

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Chicken, Mango, Snow Pea Warm Salad
A delicious summer meal.

Ingredients
4 Chicken fillets 1 large mango 2 cups of snow peas 1 cup bean sprouts Lettuce leaves or spinach leaves DRESSING ½ cup olive oil ¼ cup vinegar Lemon juice 2 tablespoons of sesame oil

Method
1. Cut chicken into small pieces, fry in a hot pan until golden. 2. Cut mangos in large thin slices, top and tail snow peas. 3. Combine dressing ingredients and pour over chicken, mango and snow peas. Can be served hot or cold, If hot – cream or mayonnaise can be added to curry powder.

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Thai Noodle Salad
Serves 2

Ingredients
100g dried rice noodles 1 spring onion, sliced 1 cup snow pea shoots (or mung beans sprouts) 1 red capsicum, seeded and sliced 1 tablespoon unsalted peanuts or cashews, chopped 2 tablespoons coriander, chopped DRESSING 2 tablespoons salt-reduced soy sauce 1 teaspoon honey 1 clove garlic Juice of 1 lemon ½ teaspoon fresh ginger, finely chopped

Method
1. Cook noodles, rinse under cold running water, drain and set aside. 2. Combine dressing ingredients in a small bowl. 3. In a large combine all other ingredients, pour dressing over salad, add noodles toss well.

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Beef Salad
This is a lovely light salad with beef slices, which is perfect for lunch. Serves 2

Ingredients
1 250g scotch fillet steak 100g salad mix 1 cup grape tomatoes, halved 1 cup snow peas, sliced in half DRESSING ¼ cup balsamic vinegar Pinch sugar 1 tablespoon olive oil Salt and pepper to taste

Method
1. Preheat medium frying pan over medium-high heat. 2. Place fillet in pan and cook each side for about three minutes. 3. Place on plate, cover with foil and set aside. 4. Arrange salad mix in bowl, place grape tomatoes and snow peas on top. 5. Slice beef into thin slices, place on salad and pour dressing over the top. Serve immediately.

Source: Women's weekly

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Salmon Baby Spinach and Cous Cous Salad

Ingredients
1 1/3 cups vegetables stock or water 1 cup couscous 1 tablespoon lemon juice 1 tablespoon extra-virgin olive oil 1 teaspoon grated lemon rind 8 cherry tomatoes1 cup chopped Italian parsley 2-3 spring onions, finely chopped Freshly ground black pepper 2 cups baby spinach leaves

Method
1. In a medium saucepan bring stock to the boil. Remove from heat. Stir in couscous. Cover and leave to swell for 2 minutes. Stir again with a fork to separate the grains. 2. Spoon into a shallow bowl. Fluff with a fork to separate the grains. Place in fridge to cool for 5 minutes. Add juice, oil and rind. 3. Flake salmon and place in a salad bowl with halved tomatoes, parsley, onions and pepper. Spoon couscous mixture into the bowl, mix all ingredients well. 4. Serve on spinach leaves, top with roasted pine nuts.

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Citrus Chicken Salad
Serves 4

Ingredients
375g cooked chicken fillets, cut into strips 1 cup cooked pasta, drained, rinsed and cooled 4 shallots, diced 150g snow peas, blanched ½ red capsicum, sliced ½ cup pecans Juice of 1 orange juice 1 teaspoon salt-reduced soy sauce

Method
1. Place chicken, pasta, shallots, snow peas, capsicum and orange pieces in a salad bowl. Toss to combine. 2. Combine orange juice and soy sauce. Pour over salad and toss to coat ingredients. Season to taste with ground pepper. 3. Refrigerate until ready to serve.

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Roast Pumpkin, Green Bean & Avocado Salad
Serves 4-6

Ingredients
1 butternut pumpkin, peeled and cut into 2.5cm cubes 1 tablespoon ground cumin 2 tablespoons olive oil Salt and fresh ground black pepper to taste 200g green beans, topped and tailed 100g baby spinach leaves 2 avocados, cut into 2.5cm cubes 100g flaked almonds or chopped macadamias, toasted DRESSING 1 tablespoon honey 2 tablespoons soy sauce ¼ cup olive oil

Method
1. Place the pumpkin, cumin and olive oil on an oven tray and toss to coat. 2. Roast pumpkin in a pre- heated oven for 20 -25 minutes or until cooked, tossing occasionally. 3. Meanwhile, bring a saucepan of water to the boil and blanch beans for 2-3 minutes or until bright green in colour. 4. Drain and refresh in iced water. Place in a serving bowl. 5. Add the spinach, avocado; almonds or macadamias and dressing to a serving bowl with pumpkin and toss to combine.

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Potato and Spinach Salad
This recipe can be used a side or a main dish. Serves 4

Ingredients
500g new baby potatoes, unpeeled and halved 50g fresh spinach leaves, washed ½ red capsicum, sliced, 1 salad onion, sliced ¼ cup low fat natural yoghurt ¼ cup skim milk ¼ cup light mayonnaise 2 teaspoons wholegrain mustard 2 tablespoons chopped parsley

Method
1. Cook in boiling water for 15 minutes, allow to cool. 2 Add spinach, capsicum and onion. 3. Combine yoghurt, milk, mayonnaise, mustard and parsley to form a dressing and season to taste. 4. Pour dressing over potatoes and refrigerate until chilled.

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Ratatoulle
Serves 6

Ingredients
1 large onion, finely chopped 1 tablespoon olive oil 1 medium-large zucchini, diced 1 medium green eggplant, diced 1 medium green capsicum, seeded and diced 2 ripe tomatoes 2 garlic cloves, chopped 425g can crushed tomatoes 2 tablespoons chopped parsley

Method
1. In a large saucepan sauté onion in oil until soft. Add zucchini, egg plant, capsicum, tomato and garlic. Cook and cover for 10 minutes. 2. Add crushed and cook for 15-20 minutes or until vegetables are tender. 3. Top with parsley. Serving suggestions Ratatouille can be eaten hot or cold with meat or eggs or just served on fresh bread. Serve as a filing for omelettes and jacket potatoes or a dip.

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Cauliflower Au Gratin
Serves 4

Ingredients
1 large cauliflower ½ tablespoon softened butter Pinch of nutmeg ½ teaspoon English mustard (optional) 1 cup of whipping cream A handful bread crumbs 1 cup low fat grated cheese

Method
1. Separate cauliflower into flowerets and put in a steamer over boiling water and cook for 10 minutes or until cauliflower is tender. 2. Meanwhile, grease shallow casserole with softened and sprinkle some of the cheese. 3. Arrange cooked cauliflower in the dish, sprinkle with ground nutmeg, mustard and salt and pepper to taste. 4. Pour the cream over cauliflower sprinkle with breadcrumbs and add the rest of the cheese. 5. Place in a moderate until topping is crisp.

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Potatoes, Filled and Baked

Ingredients
Ricotta Cheese and Chive filling: combine potato flesh from potatoes, 30g ricotta cheese, 2 teaspoons chopped chives, black pepper to taste, and 1 egg white. Tomato and Cheese filling: combine potato flesh from potatoes 2 teaspoons tomato puree, ½ teaspoon dry basil, ¼ teaspoon black pepper, 1 chopped tomato, peeled and seeded and 1 egg white. Fill baked potatoes and sprinkle with grated low fat cheese. Apple Filling: combine the potato flesh, ¼ cup of low fat cheese grated, 1 small apple grated, and ¼ teaspoon Dijon mustard. Celery and Walnut Filling: Combine the flesh from potatoes, 30g ricotta cheese, 2 tablespoons finely chopped celery, 2 tablespoons finely chopped walnuts, and black pepper to taste Shrimp filling: combine flesh of potatoes , 30g shelled shrimps, 4 spring onions finely chopped ½ teaspoon lemon rind, 1/2 teaspoon chopped fresh parsley ¼ teaspoon cayenne pepper and 1 egg white.

Method
1. Bake 4 potatoes in their jackets in the oven until tender when pierced with a skewer. Slice the top off the potato and scoop out the middle, but leave the casing firm to be filled. Be careful not to piece the skin. 2. Fill potatoes with your desired filling return to the oven and bake for 10-15 minutes or until tops are golden brown.

Source: Taste of life

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Mains

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Beef Casserole
This is a no-fuss casserole, great for a cold winter night! Butter beans are used in this recipe, and are great to bulk up the meal and leave you feeling full.

Ingredients
2 tablespoons oil 1kg gravy beef, diced 2 onions, chopped 1 clove garlic, crushed 2 sticks celery, chopped 3 carrots, chopped 1 x 300g can butter beans, drained, rinsed 1 x 420g can tomato and bacon soup 1 x 400g can tomatoes 1 tablespoon tomato paste Fresh basil leaves to garnish

Method
1. Heat half the oil in a large ovenproof casserole dish (16 cup capacity). 2. Add beef in batches, cook until browned. Remove from dish. 3. Heat remaining oil in same dish, add onions and garlic; cook, stirring until onions are soft. 4. Return beef to dish with celery, carrots, beans, undiluted soup, undrained crushed tomatoes and tomato paste. Bring to boil; cover. 5. Cook in a moderate oven, 180oC, for about 2 hours or until beef is tender. 6. Serve casserole garnished with fresh basil leaves.

Source: Drouin Community Kitchen

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Low Fat Mini Meatballs
This is a lovely recipe if you want to serve little cocktail meatballs before dinner, place on toothpick and serve with any type of sauces.

Ingredients
750g lean mince 1 teaspoon freshly chopped ginger 1 bunch fresh chives, chopped ½ bunch fresh coriander, chopped 1 egg Sprinkle Masterfoods Garlic Steak Seasoning Dry bread crumbs

Method
1. Mix all ingredients except the breadcrumbs in a bowl. 2. Using a dessertspoon, form small balls. 3. Coat the meatballs with the dry breadcrumbs. 4. Dry-fry the meatballs in a pre-heated electric frypan, crumbed meatballs to be placed on top of the paper. 5. Cook on high for 8-10 minutes, turning every couple of minutes. 6. Serve on a bed of iceberg lettuce with a bowl of tomato or barbeque sauce or any of the mustards.

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Margarita Calzone
Add your favourite fillings to this quick and easy calzone recipe. Leave dough unfolded to make a pizza instead of calzone.

Ingredients
1 tablespoon margarine 1 cup white self-raising flour 1 cup wholemeal self-raising flour 1 cup reduced fat milk 2 tablespoons tomato paste, no added salt 1 clove garlic ¾ cup reduced fat mozzarella cheese 1 teaspoon mixed herbs

Method
1. Preheat oven to 220oC. 2. Rub margarine into flour using fingertips. Slowly add milk and mix into a soft dough. 3. Turn onto a lightly floured board and knead for a short time until smooth. 4. Roll out into four 10cm circles. 5. Top with tomato paste, herbs, garlic and mozzarella cheese. 6. Fold half of the pastry on top of itself to form a semi-circle encasing the pizza topping. 7. Bake for 12-15 minutes until golden brown.

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Beef & Kumara Pies
Haven’t heard of Kumara before? Kumara is another name for orange sweet potato. Kumara is lower in glycaemic index than most white potatoes.

Ingredients
400g beef mince 1 x 35g packet taco seasoning 1 x 400g can diced tomatoes 1 medium kumara, peeled, cut into 3cm pieces 1 large Pontiac potato, peeled, quartered 40g butter 1/3 cup milk Freshly ground black pepper Vegetable oil, to grease tins 4 round (20cm diameter) flour tortillas Steamed green beans to serve

Method
1. Preheat oven to 200oC. 2. Heat a large non-stick frying pan over high heat. Add the beef and cook, stirring with a wooden spoon to break up any lumps, for a further 5 minutes or until beef changes colour. 3. Add the taco seasoning and cook, stirring for 1 minute or until aromatic. Add the tomato. Reduce heat to medium-low and cook, stirring occasionally for 15 minutes or until the beef mixture thickens slightly. Remove from heat. 4. Meanwhile, cook the sweet potato and potato in a large saucepan of boiling water for 10 minutes or until tender. Drain well. 5. Return potato and sweet potato to the pan with butter. Use a potato masher or fork to mash until smooth. 6. Add milk and stir until well combined. Taste and season with pepper. 7. Brush 4 x 185 ml (3/4 cup) capacity non-stick muffin pans with oil to lightly grease. Line the bases and sides of the prepared holes with tortillas.
Source: www.australiangoodtaste.com.au

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Chicken Kebabs with Peanut Satay Sauce
Serve these kebabs with a side salad or vegetables look in the salads section for some yummy ideas!

Ingredients
Kebabs 2 chicken breasts, skin removed 2 tablespoons olive oil Sauce 2 teaspoons soy sauce 2 teaspoons coriander 2 tablespoons crunchy peanut butter ½ cup coconut milk 1 onion sliced into rings ¼ cup chopped spring onion 1 clove garlic, crushed 1 teaspoon curry powder 1 teaspoon lemon rind 1 tablespoon oil

Method
Kebabs

Cut chicken into bite size pieces and thread onto skewers. Fry in oil until brown and tender. Sauce Heat frypan and add oil, stir fry onion, spring onion, garlic, lemon and curry. Cook 1 minute until tender, add soy sauce, coconut milk, coriander, peanut butter and stir until smooth. Serve over kebabs.

Source: Modella Movers Community Kitchen

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Chicken & Mango Rice Paper Rolls
Rice paper rolls can be filled with any combination of meats, vegetables, noodles or any other food! Be creative and make up your own filling combinations.

Ingredients
3 spring onions, finely sliced 250g chicken mince 2 tablespoons crunchy peanut butter 1 teaspoon soy sauce 1 tablespoon lime juice 1 tablespoon coriander 1 small chilli, finely chopped 10 rice paper rolls 1 small mango, peeled and thinly sliced 50g rocket leaves

Method
1. Heat oil, sauté spring onions. Add chicken, cook until browned. 2. Add peanut butter, soy sauce, lime juice, coriander and chilli, heat through. 3. Dip the rice paper rolls in warm water, one at a time. 4. Place chicken filling mix on one edge, top with mango and rocket. Roll up into a spring roll shape.

Makes 10

38

Salmon & Cream Cheese Risotto
Salmon is low in calories and saturated fat and is a good meal to increase omega 3 intake.

Ingredients
1 onion, finely chopped 2 garlic cloves, crushed 300g Arborio rice 1 litre of vegetable stock 125g light cream cheese 400g salmon in a can 4 tablespoons chopped parsley or chives

Method
1. Spray large frypan with oil, add onion and garlic and fry for 2-3 minutes until they begin to soften. 2. Stir in the rice and continue to cook for 1 minute. Add 100ml vegetable stock, stirring until stock has been absorbed. 3. Reduce the heat and add stock a little at a time, stirring continuously, and allowing each amount of stock to be absorbed before adding the next. Continue until all the stock has been absorbed. 4. Stir in the cream cheese, salmon and parsley or chives, until heated through. Serve with steamed vegetables or a side salad.

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Tuna Frittata for 2
Canned vegetables are handy to have in the cupboard as they can be stored longer than fresh vegetables. In this recipe, canned corn kernels could be used instead of fresh corn.

Ingredients
3 eggs ¼ cup grated low fat cheese 1 tablespoon parmesan cheese 1 heaped tablespoon plain flour 1 tablespoon milk 80-100g tin tuna ½ onion, chopped finely ½ zucchini, grated ½ carrot, grated or ½ tomato, diced ½ cup corn 1 tablespoon sliced olives (optional) Pepper and herbs to taste

Method
1. Chop onion and grate zucchini (or other choice of vegetables). 2. Beat eggs in bowl. Add cheese, flour and remaining ingredients. 3.Heat margarine or oil in a frypan. Pour mixture into frypan. Cook slowly over a low heat, lifting occasionally to help stop bottom from sticking and burning. 4.When egg nearly looks cooked (5-10 minutes), sprinkle parmesan cheese on top and put fry pan under the grill (leaving handle out) to finish cooking the top. 5. Remove from grill when browned (careful of hot handle). Slice in fry pan and lift wedges out with egg flip. Serve with a salad. Serves 2-4.

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Stir-fry Lamb with Chilli & Mint
Choose low salt (sodium) sauces where possible, they’re healthier for you! Also try basmati rice instead of jasmine as it is lower in glycaemic index.

Ingredients
2 tablespoons peanut oil 400g lean lamb, cut into strips 1 garlic clove, chopped 1 tablespoon finely chopped fresh red chilli 2 tablespoons oyster sauce 2 tablespoons fish sauce 1 teaspoon sugar 4-5 finely chopped mint leaves, plus extra to garnish Steamed jasmine rice to serve

Method
1. Heat the oil in a wok over high heat. Add the lamb and stir-fry for about 1-2 minutes until almost cooked (you may need to cook the lamb in 2 batches so as not to overcrowd the wok). 2. Add the garlic, chilli, oyster and fish sauces and sugar. Stir-fry for a further 1-2 minutes. 3. Taste to check the seasoning balance. (don’t be afraid to add more chilli, sugar or sauces to taste) 4.When the lamb is cooked through and tender, stir in the mint leaves. Remove from the heat and serve with the steamed rice, garnished with extra mint.

41

Open Souvlaki
Use wholemeal or wholegrain pita bread, and add plenty of salad to this dish to increase the fibre. Ingredients
400g trim lamb, diced 2 cloves garlic, sliced 4 tablespoons tzatziki 4 slices pita bread 2 cups shredded lettuce or baby spinach 1 cup diced cucumber 1 cup diced tomato 1 red onion, finely sliced 40g reduced-salt feta cheese

Method 1. Cook lamb in non-stick frying pan with sliced garlic to taste. 2. Meanwhile, spread 1 tablespoon of tzatziki on each pita bread and top with lettuce, cucumber, tomato and onion. 3. Place cooked lamb on top and crumble feta over. Serves 4

42

Fettuccine with Bacon & Mushroom Sauce
Remove visible fat from bacon, and use low-fat cheese to make this dish lower in saturated fat. Serve with a tossed green salad.

Ingredients
4 rashers bacon 250g fettuccine pasta 70g small mushrooms, sliced 1 tablespoon oil 1 teaspoon wholegrain mustard 2 tablespoons red or white wine (optional) ¼ cup grated cheddar cheese 2 teaspoons cornflour 2 tablespoons water ½ cup buttermilk Freshly ground black pepper Grated parmesan cheese to serve (optional)

Method
1. Cut the bacon into short, thin slices. Cook in a non-stick frying pan until browned. Meanwhile, add the fettuccine to a large saucepan of boiling water, boil, uncovered, until just tender, drain. 2. Add the mushrooms and oil to the frying pan, cook for 2 minutes. 3. Stir in the mustard and wine and cook a further 3 minutes. Reduce the heat, add the cheese and stir until melted. 4. Add the blended cornflour and water, stir over low heat until the mixture becomes quite thick. 5. Remove from the heat and cool slightly. Gradually add the buttermilk and pepper, stirring until well combined. Do not heat or the sauce may curdle.

43

*Cumin Pork on Couscous
Choose lean cuts of pork where possible, and trim all visible fat off the meat before cooking. This will reduce the saturated fat in this dish. Serves 4.

Ingredients
480g pork fillets, cut into 4 equal pieces 1 tablespoon sunflower oil 2 teaspoons ground cumin Freshly ground black pepper to taste Freshly squeezed juice of ½ lemon 500g steamed zucchini, sliced, to serve 300g instant couscous 1 clove garlic, finely chopped 1/3 cup freshly squeezed lemon juice 2 teaspoons ground cumin ½ bunch green onions, both white and green parts, finely sliced ½ cup coarsely chopped flat-leaf parsley

Method
1. Preheat oven to 180oC (160oC fan forced). 2. Brush the pork with the oil, then rub all over with cumin and pepper. Place in a dish, add the lemon juice and turn several times to coat well. Set aside. 3.Combine the couscous in a bowl with 1 ½ cups (375ml) boiling water, stand 5 minutes or until water has been absorbed. 4.Fluff with a fork and stir in the garlic, lemon juice, cumin, green onion and parsley. Season with pepper and set aside. 5. Heat a heavy-based non-stick frying pan, add the pork and brown on all sides. Transfer the pan to the oven and bake 5-8 minutes. 6.Remove from the oven, place the pork on a plate and tent loosely with foil. Stand 5 minutes, then slice and serve with the couscous and steamed zucchini.
44

Cheesy Tomato Risotto
Vegetarian friendly, omit ham.

Ingredients
30g reduced salt butter, plus extra to grease 1 litre chicken stock 2 tablespoons sun-dried tomato paste 40 ml olive oil 1 small onion, finely chopped 1 garlic clove, crushed 250 g Arborio rice 6 slices diced cooked ham 2/3 cup cooked frozen peas 50g grated light cheddar cheese

Method
1. Grease a shallow ovenproof dish. 2. Place the chicken stock and tomato paste in a small saucepan. 3. Whisk to combine, then simmer gently over low heat. 4. Heat the oil in a large pan, then add the onion and garlic. 5. Cook over low heat till onion is softened. 6. Add the rice, stir for one minute to coat the rice in oil. 7. Add the stock to the rice a ladleful at a time, stirring, waiting for all the stock to be absorbed before adding the next ladle. 8. When all the stock has been absorbed, season well with salt and pepper. 9. Stir in the ham and peas then place risotto in the dish, sprinkle with cheese. When ready to serve, dot with butter and place under a hot grill until cheese has melted.

45

Easy Vegetable Bake
This is a great example of how easy and tasty it actually is to incorporate more legumes into your diet.

Ingredients
500g wholemeal pasta 1 large zucchini, finely diced 1 large onion, finely diced 1 carrot, finely diced 1 can of cannellini beans, drained Ground black pepper 2 cloves crushed garlic 1 tablespoon olive oil 120g tomato paste 1 can chopped tomatoes 1 tsp mixed herbs 200g low fat mozzarella cheese

Method
1. Cook pasta according to directions on packet, drain and set aside. Preheat oven to 180oC. 2. Sauté the onion, garlic, zucchini and carrot together in a pan together with the olive oil. 3. Add the cannelloni beans, tomato paste, chopped tomatoes and mixed herbs and cook until heated through. 4. Add the sauce to the drained pasta and mix together. 5. Stir in about three quarters of the grated cheese. 6. Transfer into a baking dish and sprinkle the remaining cheese on top. 7. Bake in the oven for 30 minutes or until the cheese is nicely browned.
Source: www.communitykitchens.org.au

46

Fetta Spinach Pie
Spinach is packed full of vitamins.

Ingredients
1kg spinach, washed, dried stems removed, coarsely shredded 1 large onion, finely chopped 125g fetta cheese, crumbled 250g cottage cheese ¼ cup grated parmesan 4 eggs, lightly beaten 2 tablespoon parsley, coarsely chopped 1 tsp dried dill 8 sheets filo pastry

Method

1. Pre-heat oven to 180oC. 2. Coat a large non-stick frying pan with cooking oil spray and heat over medium heat. Add the spinach and onion and cook for 3 minutes or until the spinach wilts and the onion is softened, then remove from heat. 3. Stir in the fetta, cottage cheese, parmesan, eggs, parsley and dill, mix well to combine and season with salt and pepper. 4. Coat a 20cm square ovenproof dish with cooking oil spray to lightly grease, then line with 4 sheets of filo pastry, spraying between each sheet with cooking oil spray. Spread the filling over the pastry. 5. Top with another 4 sheets of filo, spraying between each sheet with cooking oil spray.
Source: Modella Movers Community Kitchen

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Scrumptious Burgers
These burgers are really tasty and the lentils are an inexpensive alternative to minced meat. They are lower in fat and more nutritious than regular burgers.

Ingredients
375g can of lentils, drained 1 medium carrot, grated 1 onion, finely chopped 1 egg, beaten Oil for frying 1 cup breadcrumbs ½ cup of plain wholemeal flour 2 tbs of peanut butter 1 tbs of sweet chilli/tomato sauce

Method
1. Mix all the ingredients (except the oil) very well. 2. With floured hands, form into burgers. It is optional to refrigerate these for 30 minutes. 3. Heat a little oil in pan and cook burgers for about 3 minutes on each side, using more oil for the next batch. Makes 8 burgers.

Source: www.communitykitchens.org.au

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*Pastry-less Asparagus Quiche*
Try adding other vegetables to this quiche for some variety.

Ingredients
400g asparagus, chopped 4 eggs 1 packet Continental Spring Vegetable Soup 1 cup milk ½ cup low fat cream 2 tablespoons wholemeal flour 1 cup tasty grated cheese ¼ cup chopped spring onions

Method
1 Combine all ingredients and pour into a greased earthenware dish. 2. Arrange spears of asparagus and sliced tomato on top. 3. Bake at 180oC for 30-35 minutes.

Source: Modella Movers Community Kitchen

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Sweets

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Apple & Tea Cake
Indulge yourself with a yummy cake to enjoy with a cup of coffee in front of the fire.

Ingredients
1 cup boiling water 2 tea bags 1 large cooking apple - peeled, cored and coarsely chopped 1 cup plus 2 tablespoons sugar 2 cups SR flour ½ teaspoon baking soda 140g margarine ½ cup sour cream 1 tsp vanilla

Method
Preheat oven to 180oC 1. Place teabags in a bowl and pour boiling water over. Allow to brew 5 minutes. 2. Remove tea bags. 3. Add apples and 2 tablespoons of sugar and stir until dissolved. Stand for 1 hour. Strain apples and reserve 1/4 cup tea liquid. 4. Beat margarine and 1 cup of sugar in a large bowl. 5. Add eggs, one at a time, beating well. Add sour cream, reserved tea liquid and vanilla. 6 .Fold in flour and soda gradually. Add apples and combine well. 7. Line a 20cm cake pan with baking paper. 8. Spoon in cake mixture. Sprinkle with Nutty Topping and bake for approx 1 hour, or until tester comes out clear. Allow to cool in tin and then carefully turn out. For topping use Nutty topping recipe on page 66.
Source: Lorraine, Drouin Community Kitchen

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Banana, Pear Yoghurt Loaf
This loaf is very nice served warm and is sweet enough for everyone to enjoy.

Ingredients
2 small ripe bananas 2 small pears 1 egg ¼ cup vegetable oil ¼ cup plain yoghurt ½ cup sultanas

Method
1. Peel and mash the bananas. Peel and core one pear and cut into small dice and add to the mashed bananas. 2. Beat the egg and oil together in a small bowl. 3. Add yoghurt to the egg mixture and pour into the fruit mixture, mixing well. 4. Stir in the sultanas. 5. Add flour and fold in to form a batter. 6. Spoon mixture into a greased (or baking-paper lined) loaf pan. 7. Peel and core the second pear slice thinly and cover the top of loaf with a single layer of pear slices.

Source: Drouin Community Kitchen

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Choc Chip Biscuits
These are a tasty treat and great for large crowds.

Ingredients
500g butter 1 ¼ cup castor sugar 400g can condensed milk 5 cups SR flour 250g white choc chips 500g dark choc chips

Method
1. Preheat oven to 180°C. Grease and line 4 baking trays. 2. Use electric mixer and a large bowl, beat butter, sugar and condensed milk until light and creamy in texture. 3. Add sifted flour and choc bits and mix with spoon until well combined. 4. Use 1 tablespoon of mixture and roll into a ball, put on trays and flatten with a fork, leave room for spreading. 5. Bake 14 to 16 minutes or until light golden colour. 6. Stand on tray for 5 minutes then put on wire rack to cool 7. Makes approx. 80. Freezes well.

Source: Drouin Koori Kitchen

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Easy Lemon Tart
Delicious no-pastry lemon tart, we didn’t use too much lemon because of varied taste. You may like to be a bit more generous with the rind and get a stronger lemon flavour.

Ingredients
4 eggs 1 cup cream ½ cup plain flour ¾ cup milk 1 cup castor sugar 125g melted butter 1 cup coconut ¼ cup lemon juice 1 tablespoon grated lemon rind

Method
1. Grease a straight sided 25cm pie dish. 2. Preheat oven to 180oC. 3. Whisk eggs in a bowl, gradually whisk in sifted flour and remaining ingredients until well combined. 4. Whisk melted butter last of all. 5. Pour mixture into pie dish. 6. Bake approximately 45 minutes (depending on your oven) until golden on top, and set. 7. It will set further once starting to cool down. 8. Serve warm or cold, dusted with sifted icing sugar- and cream, if feeling a bit decadent!
Source: St Vincent School Community Kitchen

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Energy Balls
It is cheaper to buy dried apricot pieces than it is to buy whole apricots and chopping them yourself. Make a double batch so you’re not left with half a jar of tahini! Tahini is made from ground sesame seeds.

Ingredients
1 cup Tahini 1 cup desiccated coconut 1 cup linseed, sunflower seeds and almond meal 1 cup chopped natural almonds 1 cup dried apricot pieces

Method
1. Mix tahini and honey together in one bowl until well combined. In another large bowl mix all dry ingredients. 2. Combine the two mixtures. 3. Mix together into walnut sized balls. Do this with wet hands. Cover with coconut. 4. Refrigerate to firm up. These balls freeze very well and can be eaten straight from the freezer without worrying about thawing them.

Source: Modella Movers Community Kitchen

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Fruity Pikelets
Quick and easy recipe that kids can prepare as a great after school snack. Why not try adding different fruits to this recipe such as dried apricot or grated apple?

Ingredients
2 eggs 1 tablespoon vegetable oil 2 tablespoon caster sugar 2 cups low fat milk 1 cup wholemeal SR flour, sifted 1 ripe banana, mashed ½ cup sultanas ½ can crushed pineapple in natural juice

Method
1. Beat eggs, sugar and oil with a fork. 2. Add milk and stir gently. 3. Add flours and stir. 4. Mix in banana, sultanas and pineapple. 5. Heat a frying pan with a little of the oil. 6. Drop tablespoons of the mixture into the pan. 7. Turn pikelets over when bubbles appear on the surface. 8. Cook until golden brown and serve hot or cold.

Source: www.communitykitchens.org.au

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Milo, Banana & Bran Muffins
Preparation time: 10 minutes. Cooking time: 15 minutes.

Ingredients
1 cup plain flour 2 teaspoons baking powder 1 cup Milo 1 cup bran 1 egg 1 large banana, mashed ¼ cup sugar ½ teaspoon baking soda ¾ cup milk 50g butter, melted 2 tablespoons golden syrup

Method
1. Preheat oven to 210oC. Grease muffin pan. 2. Sift flour and baking powder into a bowl. Stir in Milo, bran and sugar. 3. Make a well in centre of dry ingredients. 4. Dissolve the baking soda in the milk. 5. Combine melted butter and golden syrup. 6. Beat the egg, add milk and butter mixtures to combine. 7. Pour liquid mixture into well and then add the banana. Stir until dry ingredients are just dampened. 8. Three-quarters fill each muffin pan with the mixture.

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Prune & Zucchini Loaf
The grated zucchini in this loaf is a sneaky way to hide vegetables from fussy eaters!

Ingredients
½ cup prunes ½ zucchini ½ cup sultanas 1 egg ½ cup vegetable oil ¼ cup fruit juice 1 ½ cups SR flour

Method
1. Chop prunes. 2. Put in microwave-safe dish with ¼ cup water and microwave for 2 minutes. Cool. 3. Grate zucchini into a bowl. 4. Add sultanas and cooled prunes, mix well. 5. Stir in egg and oil and mix well. 6. Stir flour in gradually adding fruit juice with each addition. 7. Spoon mixture into a greased and baking paper lined loaf pan. Bake in moderate oven for approximately 30 minutes or until an inserted skewer comes out clean.
Source: Drouin Community Kitchen

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Pumpkin & Sweet Potato Scones
Some of the flour may be replaced by oat bran to lower the Glycemic Index. Make sure that the artificial sweetener used is suitable for baking. Baking powder may be added to facilitate rising for a fluffier scone.

Ingredients
55g margarine 2 tablespoons sugar or artificial sweetener ½ teaspoon grated lemon rind ¼ teaspoon nutmeg 1 cup cooked mashed pumpkin or sweet potato ¼ teaspoon spice ½ cup low-fat milk 1 egg 2 ½ cups SR flour Pinch salt

Method
1. Cream margarine, sugar and lemon rind. 2. Add pumpkin/sweet potato and beat well. 3. Add the unbeaten egg and mix thoroughly. 4. Fold in sifted dry ingredients, alternately with the milk forming soft dough. 5. Turn onto a floured board, knead lightly and press out to ¾ inch thickness. 6. Cut with a floured knife/cutter. 7. Place on a lightly greased/floured tray. Bake in oven at 200oC for approx 15 minutes.

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Rhubarb Strawberry Crumble

Ingredients
500g rhubarb, trimmed with pink parts only cut into 2 ½ cm pieces ¼ cup brown sugar 60g unsalted butter, cubed 250g strawberries quartered or halved ½ cup toasted muesli 1 tablespoon wheat germ 1 tablespoon burghul (cracked wheat.) ½ teaspoon ground nutmeg. Muesli Crumble Topping ½ cup wholemeal flour

Method
1. Place rhubarb into a microwavable dish, sprinkle with sugar, cover and cook on high for 3 minutes. Stir, and then cook for 2 minutes longer. 2. Scatter strawberries over cooked rhubarb. 3. To make topping, place flour and butter in a food processor and process for 30 seconds or until mixture resembles fine breadcrumbs. 4. Add muesli, wheat germ, burghul and nutmeg. Using the pulse, process briefly to combine. 5. Sprinkle topping over fruit and cook, on medium for 5 minutes.

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Miscellaneous

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Old Fashioned Lemon Cordial
Refreshing on a hot day!

Ingredients
6 lemons 1.5 kg sugar 50g ½ packet of citric acid

Method
1. Peel the rind of 6 lemons. Use a potato peeler and make sure you just get the yellow rind and no white pith. 2. Place this rind and two cups of sugar in a food processor. 3. Run the machine until the rind is really ground up. The sugar will become yellow and oily looking. 4. Squeeze the juice from all 6 lemons into a large saucepan. 5. Add the lemon sugar mixture plus the remaining sugar and citric acid. Add 3 litres of water and stir to dissolve sugar. 6. Cool and pour into clean bottles and store in fridge. 7. Dilute with water or soda to taste.

Source: Drouin Koori Kitchen

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Nutty Topping
To be used on top of Apple and Tea cake.

Ingredients
½ cup brown sugar 1/3 cup plain flour ½ teaspoon ground cinnamon 2 tablespoons margarine/butter ½ cup chopped pecans

Method
1. Combine brown sugar, flour and cinnamon, with food processor or fingers. 2. Combine or rub in margarine/ butter. 3. Stir in pecans.

Source: Drouin Community Kitchen

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Bircher Muesli
Plenty of fruits, nuts and seeds.

Ingredients
1 cup rolled oats ¼ cup sesame seeds ¼ sunflower kernels ¼ cup currants ¼ cup sultanas 3 tablespoons oat bran 200g low fat natural or fruit yoghurt 1 grated apple

Method
1. Combine all ingredients 2. Cover and refrigerate overnight Note: Can be made the night before.

Serves 6

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Fruit Smoothie
Low fat delicious drink for any part of your day

Ingredients
1½ cups of low fat milk ½ cup of low fat fruit yoghurt 1 ripe banana, sliced or 1 cup of strawberries

Method
1. Place all ingredients together in a blender and mix until smooth. Pour and enjoy

Serves 2

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Raising Agent for Spelt Flour
Spelt is closely related to common wheat. Some people with a wheat allergy or intolerance can tolerate spelt. Spelt is not suitable for people with celiac disease, as it contains gluten.

Ingredients
¼ cup bi carbonate soda ¼ cup cream of tartar ½ cup arrowroot

Method
Mix together 2 Teaspoons to a cup of spelt flour

Source: Drouin Community Kitchen

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Budget Australian Damper
For variety, try adding mashed pumpkin or banana to the mix instead of sultanas.

Ingredients
2 cup wholemeal SR flour ½ teaspoon salt 2 teaspoons sugar 3 tablespoons reduced-fat margarine 1 cup skim or low-fat milk

Method
1. Preheat oven to 160oC. 2. Mix flour, salt and sugar together in a bowl. 3. Cut in margarine until fine crumbs from (with fingers.) 4. Add milk to make soft dough. 5. Turn out onto floured board. Knead lightly until smooth. 6. Put in lined and floured cake tin and brush with milk. 7. Bake for 30 -40 minutes or when skewer inserted into centre comes out clean. Optional- Serve hot with low fat margarine or maple syrup. Serves 8.

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Mini Cheese Quiches
Vegetarian friendly

Ingredients
6 Slices of wholemeal bread with crusts removed 70g grated low-fat cheese Mixed herbs Parsley 2 lightly beaten eggs

Method
1. Press bread into small muffin pans (lightly greased with canola or olive oil). 2. Fill each bread case with some cheese, herbs, pepper and parsley. 3. Fill with egg mixture. 4. Bake in hot oven (210 degrees) for ten minutes or until set. 5. Serve hot or cold for lunch or as a snack.

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Salsa
Vegetarian Friendly.

Ingredients
2 ripe tomatoes, chopped 1 Lebanese cucumber, chopped ½ red onion, finely chopped 1 tablespoon chopped parsley 1 teaspoon lemon juice 2 teaspoons olive oil

Method
1. Combine all ingredients and toss well. Hint: Salsa will keep for 3-4 days, covered in the fridge. Variation: For a spicy Mexican salsa add 1 ripe avocado, 1 small chilli, seeded and chopped (or a pinch of dried chilli flakes) and 1 tablespoon of fresh coriander. Serving: Spoon over grilled fish or chicken, great topping on bread.

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Spiced Pita Chips
Serve with soup or dips.

Ingredients
3 small pita breads 1 clove of garlic, crushed ¼ teaspoon chilli powder ¼ teaspoon ground cumin ¼ teaspoon paprika ¼ teaspoon salt

Method
1. Preheat oven to 180oC. 2. Combine oil and garlic in small bowl and let stand 5 minutes. 3. Cut each pita into 6 wedges, split each wedge in half. Place wedges in single layer on wire rack over a baking tray. 4. Using a pastry brush, lightly coat wedges with spice mixture. Bake in oven about 15 minutes or until crisp. 5. Remove from oven and cool.

Source: Modella Movers Community Kitchen

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Hash Browns
Make hash browns at home– a healthier version than take away!

Ingredients
1 cup grated potato 1 cup grated carrot ½ cup grated reduced fat cheese 2 teaspoons dried or fresh chives 4 eggs, lightly beaten Canola or olive oil spray

Method
1. Squeeze excess moisture from grated potato and place in a small bowl with carrot, cheese, chives and egg. 2. Stir well to combine. 3. Spray a non-stick frypan with canola or olive oil spray and place over medium heat. 4. Place spoonfuls of potato mixture in heated frypan and flatten with a spatula. 5. Cook for 2 to 3 minutes, then turn over and cook another 2 minutes. 6. Serve hot with grilled tomatoes.

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Recipe Index
Soups
Speedy Chicken and Corn Red Lentil and Tomato Chicken Vegetable & Pasta Hearty Minestrone Asian Noodle Cauliflower & Cannellini Chilli Pumpkin and Chickpea Split Pea Sweet Potato, Pumpkin & Orange 17 Zucchini 9 10 11 12 13 14 15 16 18

Tuna Frittata for 2 Stir-fry Lamb with Chilli & Mint Open Souvlaki Fettuccini with Bacon & Mushroom sauce Cumin Pork on Couscous

40 41 42 43 44

Vegetarian
Cheesy Tomato Risotto Easy Vegetable Bake Fetta Spinach Pie Scrumptious Burgers Pastry-less Asparagus Quiche 45 46 47 48 49

Salads & Vegetables
Chicken, Mango, Snow Pea (warm) Thai Noodle Beef Salmon, Baby Spinach & Cous Cous Citrus Chicken Roast Pumpkin, Green Bean & Avocado Potato & Spinach Ratatouille Cauliflower Au Gratin Potatoes Filled & Baked 21 22 23 24 25 26 27 28 29 30

Sweets
Apple and Tea Cake Banana, Pear, Yoghurt Loaf Choc Chip Biscuits Easy Lemon Tart Energy Balls Fruity Pikelets Milo, Banana and Bran Muffins Prune & Zucchini Loaf Pumpkin & Sweet Potato Scones Rhubarb & Strawberry Crumble 53 54 55 56 57 58 59 60 61 62

Mains
Beef Casserole Low fat Mini Meatballs Margarita Calzone Beef & Kumara Pies Chicken Kebabs with Peanut Satay Sauce Chicken & Mango rice paper rolls Salmon & Cream Cheese Risotto 33 34 35 36 37 38 39

Miscellaneous
Old Fashioned Lemon Cordial Nutty topping (goes with apple & tea cake) Bircher Muesli Fruit Smoothie Raising agent for Spelt Flour Budget Australian Damper Mini Cheese Quiches Salsa Spiced Pita Chips Hash Browns 65 66 67 68 69 70 71 72 73 74

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We hope you enjoyed our cook book

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