A collection of recipes provided by the students of Years 3 and 4, in response to the STEM challenge: Create a healthy meal choice.
The result is this inspirational collection of healthy recipes . With refreshing drinks, family recipes, exotic delights , and healthy choice snacks, there is something for everyone.
Your Challenge: Be inspired to cook something healthy today!
Fruit Salad Smoothie - By Hemi H …………4
Green Machine Energy Smoothie - By Max S …………5
Bronson’s Blueberry Blast - By Bronson Z …………6
Will’s Super Smoothie - By Will R …………7
Mango Smoothie - By Ben H …………8
H.C.S. (Healthy Choice Smoothie!) - By Oliver C …………9
Power Balls - By Edison E …………10
The Breakfast Miracle - By Ethan D …………11
Acai Bowl - By Justus G …………12
Berry Effect - By Vancouver G …………13
Healthy Oat and Cinnamon Pancakes - By Eddie M …………14
Overnight Oats - By Hugo A …………15
Watermelon Pizza - By Joe W …………16
Cocoa Balls - By Rory A …………17
Sushi Donuts - By Finlay W …………18
Veggie & Bacon Slice - By Jack P …………19
Mikado’s Miso Soup - By Mikado W …………20
Grandma’s Chicken Soup - By Calvin G …………21
Sam’s Sumo Soup - By Sam T …………22
Duck Noodle Soup - By Preston D …………23
Kimchi, Korean Soul Food - By Noah P …………24
Healthy Chicken Nuggets - By Charlie M …………25
Family Special Omelette - By Fazim F …………26
Indian Multi Use Batter - By Palaksh P …………27
Sourdough Bread - By Miles B …………28
Salmon Sushi Bowls - By Joshua G …………29
My Family’s San Choy Bow - By Kye S …………30
Saffron And Lemon Chicken, Beetroot Hummus, And Salad - By Elias H …………31
Sri Lankan Chicken Biryani - By Harris W …………32
Salted Lemon Chicken -By Theo S …………33
Butter Chicken - By Zane E …………34
Asian Glazed Salmon w/ Brown Rice & Wok Fried Bok Choy - By Hugo S-K …35
Mexican Guacamole - By Jaxon C …………36
Jake’s Home-Made Pizza - By Jake E …………37
One Pot Spaghetti - By Liam C …………38
Jack’s Healthy Meal - By Jack M …………39
The Multi Coloured Meal - By Gilmat Z …………40
Lachlan’s Nachos With Guacamole - By Lachlan C …………41
Peanut Butter Chilli- Chicken - By Harry R …………42
Moroccan Chicken Recipe - By Jonah W …………43
Healthy Nachos - By Cooper R …………44
Art’s Spaghetti Meatballs - By Art S …………45
Chicken Stir Fry - By Joshua P …………46
Healthy Chicken Teriyaki Stir Fry - By Chef Tom W …………47
Palak Paneer - By Nihal P …………48
Asian Inspired Salmon Tacos - By Nicholas G …………49
Nasi Lemak - By Cedric H …………50
Korean Style Curry With Rice - By Ian P …………51
Delicious Tuna Letuizzini - By Fletcher P …………52
Salmon With Veggies - By Sahib S …………53
Embutito Tacos - By Taj S …………54
Avocado Mousse - By Oliver E …………55
Salted Caramel Custard Sugar Free Cupcakes - By Darcy S …………56
Luke's Sparkling Apple Muffins - By Luke H …………57
Fruit Ice Blocks - By Will B …………58
How it’s healthy:
It’s got fruit, like mango, strawberries, grapes, and banana!
Ingredients
• 6 grapes
• 8 half strawberries
• 8 mangoes
• 4 bananas
• Half a cup of vanilla yoghurt
• Half a cup of apple juice
Materials
• Knife
• 1/4 Cup
• Blender
• Cu�ng board
• Cup
• Straw
Procedure
1. Chop banana.
2. Measure out fruit.
3. Add all ingredients to the blender.
4. Blend un�l smoothie.
5. Pour into a cup.
6. Drink it up?
A green machine smoothie is a great way to get Vitamin C, A and K. A green smoothie is a brilliant way of ge�ng fruit and veg into your body.
Ingredients/materials
• 2 cups of coconut milk
• Half a cup of spinach
• Half a lime squeezed
• Half a green apple
• A few leaves of kale
• Half a cup of berries
• Generous squeeze of rice malt syrup
• 1 banana, chopped
• ¼ cup quinoa flakes
• A smoothie maker
1. Pour the coconut milk into your smoothie maker.
2. Then put the spinach leaves in your smoothie maker.
3. Thirdly pour the lime juice in to join the spinach and coconut milk.
4. Cut half a green apple and put it in the smoothie maker.
5. Rip some kale leaves and add them into the mix.
6. Then put half a cup of raspberries (frozen/fresh ) into the smoothie maker.
7. Get 1 tbsp rice malt syrup and add it in.
8. Blend all the ingredients up and make sure there are no more veg in sight. Pour into a glass and enjoy the best smoothie you have ever had.
Serves:1 Time: 5 minutes
Ingredients
• 1 large dessert spoon vanilla yoghurt
• 40g frozen blueberries
• 50ml milk
Procedure
1. Put everything into the blender. Remember to secure the lid.
2. Blend for 10 seconds.
3. Decorate with berries if you wish.
Tip: Also works well with strawberries!
It’s healthy because blueberries have lots of antioxidants. Antioxidants are healthy because they stop your cells aging.
This super simple recipe can be adjusted to use your favourite berries, or pick the best berries currently in season. As an alternative to fresh berries, you could also use frozen berries from the freezer section of your local grocery store.
Ingredients
• Pick your favourite berries, my suggestions:
• Strawberries
• Blueberries
• Raspberries
• Frozen banana
• Coconut milk
• Super greens powder
• Hemp seeds
• Kid friendly protein powder
1. Put all ingredients in a blender and mix until it’s smooth how you like it. ENJOY!
Ingredients
• 150 grams of frozen mango
• 250 grams of milk
• 120 grams of water
• 20 grams of maple syrup
• 2 glasses
Procedure
1. Put 150 grams of mango in the blender.
2. Pour 250 grams of milk into the blender.
3. Pour 120 grams of water into the blender.
4. Pour 20 grams of maple syrup into the blender.
5. Blend for 1 minute.
6. Pour into the serving glasses.
7. Enjoy
Mango is good for you because mango is rich in vitamins, minerals and antioxidants and some anticancer effects (Source Healthline.com).
Dairy is good for you because it gives you calcium for your bones (Source Healthline.com).
Water is good for because it hydrates you and it keeps your body a normal temperature (Source cdv.gov).
Maple syrup has antioxidants (Source Healthline.com)
• Small handful of almonds (omit for nut free)
• 2 tbsp of Chia seeds
• One banana
• Half of an avocado
• Small handful of spinach
• 1 cup Milk (or coconut water for dairy free)
• Maple syrup (to taste)
• Whipped cream (optional)
• 2 tbsp of cocoa powder
• Ice (6 cubes)
1. Add almonds and Chia seeds to blender.
2. Blend at high speed for 20 seconds.
3. Add ice and spinach.
4. Blend at high speed for 20 seconds.
5. Add the rest of the ingredients except whipped cream.
6. Blend everything together, pour into cup.
7. Add whipped cream in a swirl like picture shown.
Nuts give you protein Chia seeds, give you fibre and protein and omega
three. The banana gives you potassium and carbohydrates. Avocados contains healthy fats. Spinach contains vitamins, A, C,K and iron. Milk gives you calcium. Maple syrup gives sugar and carbohydrates for energy.
These protein balls are packed full of delicious goodness. A great healthy snack for people who love exercise and need a little power boost.
• 10 pitted dates
• 1 cup raw cashews
• 2 tablespoons raw cacao powder
• 1 tablespoon coconut oil, melted
• 2 tablespoons cacao nibs
1. In a food processor, combine the dates, cashew, and raw cacao powder, then process until a paste is formed and these ingredients are completely combined. Add the coconut oil to soften the mixture and process to combine.
2. Now add the cacao nibs and just pulse a few times to combine them into the mixture.
3. Roll your mixture into small snacksize balls, using about 1 tablespoon of the mixture for each one. Just smaller than a golf ball is a good size.
Store them in the fridge, to keep them firm and fresh, for up to two weeks.
The breakfast miracle is a very delicious and healthy breakfast. This dish is a heathy, delicious and nutritious because it has all the elements.
• A small bunch of chives
• 3 cherry tomatoes
• 5 rocket leaves
• ¼ of a red onion
• One or two eggs
• Feta and olive oil
• Avocado
• Salt and pepper
• 1 tsp of binegar
• 2 pieces of bread
1. Put water in a pot and let it boil and pour vinegar in it, and stir the water until it moves into the middle but not a hot boil, more a rolling boil.
2. Prep your salad by dicing the rocket, red onion and tomatoes and placing them in small bowl.
3. Crack your egg one at a time into the boiling pot for five minutes (only one egg at a time so it doesn’t combine). Feel the egg every so often to check it’s ready.
4. When your last egg is nearly ready put your bread in toaster.
5. When the toast and last egg is ready place the toast and eggs on your plate. Spread the avocado on the toast. Then cut your chives and scatter the chives and the feta on the eggs. Place the salad on the plate.
6. Garnish with salt, pepper and olive oil (and chilli if you like it hot).
They have 322 calories, 30g of fat and 4g of protein. They also contain vitamins E, C, K, B2, B3, B5 and B6. Avocado may help reduce heart disease risk factors – the vitamins, minerals, heathy fats and fibre found in avocados all play a role in keeping the cardiovascular system heathy.
This frozen treat can be enjoyed at any time of the day.
Ingredients
• 2 cups frozen strawberries
• 1 frozen pack of acai
• 1 frozen banana
• ¼ cup milk
• 2 tablespoons of Greek yoghurt
Procedure
1. Put all ingredients in a blender.
2. Blend it up.
3. Spoon into bowls
4. Choose your favourite topping. Examples include fresh fruit, peanut butter or toasted muesli.
This is healthy because berries have a lot of vitamin C , and vitamin C is healthy because it fights bad viruses.
The bad viruses can affect your immune system.
• Blueberries
• Strawberries
• Raspberries
• Weet-Bix
• Mixed Berries
• Honey
1. Find a cool jar and add crushed Weet-Bix
2. Get a spoon to put the yoghurt in, and with the same spoon, mix it together
3. Put a strawberry on the jar for decoration
4. Put blueberries, raspberries and mixed berries in
5. Add crushed Weet-Bix on top
6. Pour honey on top
By Eddie M
These pancakes make a tasty breakfast, or could be made for a healthy snack at any time of the day!
Ingredients
• 1 cup old fashioned rolled oats
• 1 cup of milk
• 2 large eggs
• 2 teaspoons of unsalted butter
• 1 tablespoon sugar (optional)
• 2/3 cup wholemeal flour
• 2 teaspoons baking powder
• 1/4 teaspoon salt
• 1/4 teaspoon ground cinnamon
1. Whisk 1 cup rolled oats and 1 cup milk together in a large bowl. Let it stand for 10 minutes for the oats to soften. Meanwhile, melt 1 tablespoon of unsalted butter and set aside to cool.
2. Add the butter, 2 eggs and tablespoon of sugar to the oats, and whisk to combine. Add 2/3 cup wholemeal flour, 2 teaspoons of baking powder, 1/4 teaspoon salt, and 1/4 teaspoon ground cinnamon and whisk until just combined; do not over mix. Let stand for 5 minutes more. Meanwhile, heat large non-stick frying pan over medium-high heat.
3. Add 1 teaspoon butter to the pan and swirl to coat. Drop the batter into the pan in 2 tablespoon portions, cooking 3 at a time. Cook until bubbles appear on the surface, the edges begin to look dry, and the bottoms are golden brown, about 3 minutes. Flip the pancakes and cook until the other side is golden brown, 2 to 3 minutes more.
4. Transfer the pancakes to a warm oven or plate. Repeat cooking the remaining batter, using 1 teaspoon butter for each batch.
By Hugo A
A healthy and nutritious meal, that is super easy to put together the night before you want an uplifting breakfast to start your day.
• ½ cup oats
• Sprinkle of cinnamon
• 1 tab slivered almonds
• 1 tab of chia seeds
• ½ chopped apple
• ¾ cup of oat milk
• 1 tab of maple syrup
• Sultanas/Seasonal Fruit
1. Put all ingredients into a bowl.
2. Stir and cover with glad wrap.
3. Put in the fridge overnight.
4. Enjoy the next morning.
5. For an added burst, sprinkle the top with sultanas and/or seasonal fruits.
A delicious way to enjoy a cool treat on a hot day. Make eating fruit fun with this simple recipe that the whole family can help prepare.
Preparation time: 10 minutes
Ingredients
• Watermelon
• Greek yoghurt
• Any variety of sliced fruit
Procedure
1. Slice your watermelon into quarters.
2. Add your Greek yoghurt onto the top of the watermelon.
3. Place any variety of sliced fruit as the topping.
4. Enjoy.
• 1/3 cup coconut oil, melted
• 1/2 cup raw cocoa powder
• 1/3 cup pure maple syrup
• 2 tablespoons chia seeds
• 1/2 cup pumpkin seeds
• 1/2 cup sunflower seeds
• 1 cup raw, flaked oats
• 1/2 cup unsweetened coconut
• 1/2 cup goji berries
• Sprinkle of Himalayan salt
1. Whisk together coconut oil, cacao power and maple syrup.
2. Stir in remaining ingredients.
3. Form into golf-ball sized balls and place on parchment paper.
4. Chill until firm!
• Improved cognitive function, metabolism, hair and skin health.
• 40 times the antioxidants of blueberries.
• Full of magnesium for a healthy heart and brain.
• High in fibre and omega 3.
• Lower blood sugar levels.
Sushi contains fish, which is a healthy source of protein and is important for brain function.
Ingredients
• 1 cup of sushi rice
• 50g sliced salmon
• Small tin of tuna
• 1 Avocado
• 1 Cucumber
• 1 Carrot
• 1 Radish
• 2 Nori Seaweed sheets
• Sesame Seeds
Materials
• Sharp knife
• Donut tray
• Chopping board
• Rice cooker
1. Rinse sushi rice under cold water and cook it according to the instructions on the packet.
2. Mash ½ an avocado with a splash of lime juice in a bowl to stop it going brown.
3. Mix tuna and mayonnaise together in a bowl.
4. Cut up the vegetables including the rest of the avocado into really thin pieces.
5. When the rice is cooled, fill the donut tray with rice. Wet your fingers and press the rice in the middle to make a moat.
6. Add tuna or avocado mixture to the moat and cover with more rice.
7. Flip the donut tray upside down and push them out. Make sure that none of the sushi donuts break.
8. Decorate on top with sliced vegetables, salmon and sesame seeds.
9. Cut the seaweed sheets into four quarters and put sushi donuts on top of them.
This recipe makes 6 sushi donuts to serve with soy sauce and mayonnaise.
My healthy meal dish is a family favourite. Mum usually cooks this at least once a month. We love it because it tastes so delicious and Mum loves cooking it because it is also so healthy. There are a lot of vegetables in it which make us want to eat it as it looks good. It also has eggs, cheese and bacon in it which makes it smell and taste so delicious too. This is why it is both a healthy dish and a favourite dish. The muffins are yummy, and I bring them in for school lunches. We eat the big loaf when it is warm for dinner.
• 2 large Carrots
• 2 medium Zucchini
• 10 mushrooms
• ½ large Capsicum
• 1 tin of Corn
• 1 large Onion
• 5 slices of Bacon
• 5 Eggs
• 1 cup Grated Cheese
• 1 cup Self-Raising Flour
• Butter for baking dish
1. Turn the oven on to 180 degrees to preheat.
2. Peel and grate the Carrots and Zucchini remembering to squeeze out as much liquid juice as possible.
3. Slice and dice the Mushrooms, Capsicum and Onion so they are about the same size as the Corn. Make sure an adult helps with cutting!
4. In a large bowl, add all the ingredients except the flour.
5. With clean hands, mix all the ingredients together.
6. Slowly sprinkle the flour over the ingredients until all mixed together (this will help the flour not staying lumpy). Fill to top of 12 muffin cases and with the remaining mixture, fill a buttered baking dish.
7. Cook the muffins for about 20 minutes or until golden brown.
8. Cook the loaf in the baking dish for another 20 minutes or until golden brown.
Don’t forget to wash up afterwards!
You can eat this dish for breakfast, lunch and dinner. Miso soup is healthy because it supports brain health, promotes vitamin levels and has lots of nutrition in the soup.
Ingredients
• Miso paste
• Potato
• Onion
• Carrot
• Bonito
• Thin beef or pork
1. Cut potato, onion and carrot.
2. Put carrot and potato in a pot of water and add miso paste.
3. Boil water, put onions in it.
4. Add bonito into boiling water.
5. Cook the rice.
6. Serve the rice in a bowl and soup in another bowl.
By Calvin G
I chose this recipe because it is my favourite soup and it’s healthy and full of protein and vegetables. My grandma used to cook it for us when we visited South America.
Servings: 4 Prepping Time: 20 Min Cooking Time: 30 Min
Ingredients
• 1 onion
• 1/2 pumpkin
• 1 zucchini
• 2 carrots
• 2 potatoes
• 4 chicken thighs
• 1 teaspoon salt
• 1 teaspoon vegetable stock
• 1 teaspoon butter
Procedure
1. Cut all the vegetables into little pieces.
2. Pour the butter into a large soup pot, and sauté the onion, carrot and pumpkin until they start to soften. About 8 minutes.
3. Add in 1 litre of water and the vegetable stock and chicken.
4. Bring the liquid to the boil, then cover and cook for 20 minutes.
5. Enjoy.
Best served by ladling the soup into bowls and serve it warm right away.
Sam’s Sumo Soup has lots of vitamins and is extremely tasty. It’s nutritious, full of veggies and also lean protein.
It’s my favourite soup!
Ingredients
• 2 tbsp olive oil
• 1 diced onion
• 2 cups sliced carrots
• 2 cups sliced celery
• 3 garlic cloves
• 2 tablespoons ginger
• 10 cups chicken stock
• 3 chicken breasts
• 1 tbsp apple cider vinegar
• ¼ tsp turmeric
• 1 tsp salt
• 3 cups broccoli
• 1 ½ cups frozen peas
Materials
• Knife, cutting board, extra-large cooking pot, two forks and wooden spoon.
Method
1. In a large pot cook on medium, heat olive oil, onions, carrots, celery, garlic and ginger. Cook for 5 minutes, or until softened.
2. Add chicken stock, raw chicken, apple cider vinegar, turmeric and salt. Bring to the boil, cover with lid then cook on low heat for 30 minutes.
3. Take out the chicken and shred using 2 forks. Put it back in the pot with the broccoli and peas, bring to the boil and cook for 10 minutes.
4. Ready to serve and enjoy!
By Preston D
A delicious, healthy, and quick dinner for busy people. It has lots of vegetables and fresh herbs. The duck is a lean meat and has the protein. The noodles are light and easy to digest. It is a very light and balanced meal, so you won’t feel heavy and yuck a�er you eat it, but it is s�ll filling.
• Wok
• Wooden spoon
• Colander
• Large bowl
• Serving bowls x4
1. Heat oven to 150 degrees
2. Make the broth.
• Cooked duck breasts x2
• Spring onions x2
• Coriander x1
• Ginger x2 dessert spoon
• Garlic x2 dessert spoon
• Star anise x2
• Beef stock 1L
• Udon noodle x3 bunch
• Asin slaw packet salad
• Soy sauce splash
• Rice Bran oil splash
• Mushrooms x6
• Add a splash of oil to the wok
• Add chopped ginger and garlic and fry for 2-3 mins
• Add chopped mushrooms and cook for 4 mins
• Add stock, bring to the boil.
• Add star anise
• Add soy sauce
• Add sauce from duck packet
• Let broth cook for 5 mins
• Strain the broth through a colander into a pot or bowl, set aside.
3. Heat thinly sliced duck in oven on a plate for 5 minutes.
4. Cook noodles in wok to instruc�on on packet and strain.
5. Get ready to serve.
• Get out bowls
• Put noodles in bowls
• Put duck slices on top of noodles
• Add broth, using a cup, spread evenly in bowls
• Garnish – add slaw, spring onions and coriander
• Enjoy!
Kimchi is a Korean traditional vegetable dish that have been salted, seasoned and fermented. The most common vegetable you can use in Kimchi is wombok (Chinese Cabbage). Kimchi is one of 5 healthiest foods in the world, scientifically proven.
• 1 Wombok (baechu in Korean) (appox. 2400g)
• 1 Spring onion, chopped
• 1 Carrot, shredded
Kimchi paste
• Sea Salt 290g and Water 2 cups*
• Plain flour 30g and water 2 cups* (this is the porridge)
• Hot red pepper powder (gochugaru) 114g- you can adjust the amount to use for spicy level.
• Garlic, crushed or minced 72g
• Ginger, minced 2g
• Sugar 23g
• Fish sauce (Korean anchovy sauce) 140g- you can adjust the amount to use for saltiness.
• Shrimp salted (optional) 25g
*cup=180mls
1. Prepare all the ingredients.
2. Get a wombok cabbage then carefully cut it into quarters then chop it into bite size pieces.
3. Put the cabbages in a large basin. Then put water and sea salts into it.
4. Soak the cabbages in salt water for about 1.5 hours. Once the cabbages become soft and flexible enough to bend without breaking, rinse the cabbages into cold water three times to clean it thoroughly. Drain the cabbage and set aside.
5. Let’s make a porridge. Put two cups of water in a small pot and dissolve the plain flour. Put a pot over a medium heat, continually whisk until it brings to boil. The paste gets thickened and looks like porridge. Let it sit until it cools.
6. Once the porridge cools down, put the porridge into a big bowl. Mix all kimchi paste ingredients and vegetables into the porridge.
7. Put your wombok cabbage in the mixture.
8. Ready to eat! Enjoy your dish!
9. Kimchi can be used as a side dish but also can be used into other recipes. The examples would be kimchi fried rice, kimchi stews, kimchi burger or kimchi pancake. So many ways you can create.
10. You can eat the kimchi right after making it as raw taste as it is or you can refrigerate it in the container with a lid. The flavours will be changing over time, getting sour and softer.
I like McDonald’s nuggets, but I think they aren’t healthy, so I found a recipe online for a healthy version. Dad helped me make it and they were really good. I hope you enjoy the recipe.
• 450g chicken mince
• 1 tsp yellow mustard
• Salt and pepper
• 2 tsp garlic powder
• 2 large eggs
• 1 tsp onion powder
• 1 tsp smoked paprika
• 30g plain flour
• 1 tsp of baking powder
• Cooking spray
You will need an air fryer to make this recipe.
1. Put the chicken mince into a bowl.
2. Add the mustard, salt, pepper, onion powder and garlic powder and mix it all together.
3. It’s best to use your hands for this, but it is cold and messy.
4. With slightly wet hands, start forming 24 chicken nuggets.
5. Place the chicken nuggets on baking paper and place in the freezer for 20 minutes to harden.
6. After 20 minutes, in a separate bowl, mix together plain flour, baking powder, a dash of paprika, salt and garlic powder.
7. In another bowl, whisk the eggs.
8. Dip each nugget in the egg mixture and then coat evenly in the flour.
9. Spray each nugget with cooking spray and place in the air fryer at 200 degrees Celsius for 14-18 minutes, flipping halfway.
10. Serve with a garden salad and enjoy.
• 2 eggs
• Chili (green)
• OLIVE.
• Coriander leaf
• 1 small onion
• CHEESE
• Pepper
• Salt
• Coconut Oil
Utensils
• Spatula
• Pan
• Bowl
1. Cut the onion into small pieces.
2. Crack an egg into a bowl and mix it well.
3. Add the onion.
4. Add salt and pepper into the bowl.
5. Add sliced capsicum, grated cheese and slightly diced olives onto the bowl.
6. Mix everything well.
7. Switch on the stove.
8. Take the pan and put it on to the stove.
9. Pour oil onto the pan.
10. Pour the mixture into the pan.
11. Close the pan with a lid.
12. Wait for 5 min.
13. Turn the omelette over and cook for 2 more minutes!
AND……………..IT’S DONE. SERVE IT ON A PLATE
This batter can be used to make both sweet and savoury dishes such as: Quick Pizzas, Pancakes, Dosa (Indian Savoury Pancake), Crepes
Ingredients:
• 1 cup white organic quinoa
• ½ cup rolled oats
• ½ urad dal (Available at Coles)
• ¼ cup chana dal (Available at Coles)
• Water for soaking and blending
• Salt to taste (for sweet add no salt)
Procedure:
1. Measure and rinse the quinoa, oats, chana dal & urad dal. Drain out the water and then soak with 3 cups of water for 4 hours.
Equipment needed:
• Bowl
• Measuring cup
• Strainer
• Blender
• Non-stick pan
• Ladle
2. Drain out all the water. Add to a blender and blend with ¼ cup of water. The consistency will be like pancake batter. Add salt and mix well.
3. Pour the batter into a pan (on low heat) on the stove and evenly spread into a circle.
4. Cook the batter to your liking then flip it over and repeat on the other side.
5. Add toppings of your choice.
6. Take it out onto a plate and its ready to eat.
Dosa is healthy because it has a rich source of minerals such as iron and calcium. The ingredients contain high amounts of protein, vitamins and fibre. It is cooked in a nonstick pan with no oil and was not fried. For fat you can add toppings of your choice, some examples are Nutella with bananas, peanut butter, pizza with pizza sauce & cheese.
By Miles B
1. In a bowl, add 370 grams water (filtered room temperature); add 150 grams of starter (make sure it’s nice and bubbly).
2. Add 600 grams of bread flour and Add 10 grams of fine salt (non-iodised) and mix with dough whisk. At this stage the dough will be a s�cky, shaggy mess.
3. Work around in bowl so no dry lumps Leave in bowl for 30 minutes, covered
4. ‘stretch and fold’ Every 30 minutes – 8 folds x 4 �mes - during the bulk fermenta�on �me, you will grab one side of the dough and fold it back onto itself (while it's s�ll in the bowl). Wet your hands first to stop the dough s�cking, (handle gently to keep the bubbles inside the dough).
5. Bulk fermenta�on is complete when the dough has risen by approximately 30%.
6. Empty the dough from your bowl onto a lightly floured bench and rest for 10 minutes.
7. Stretch the dough out into a square, then fold to make the shape of a roll.
8. Place the dough smooth or ‘prety’ side down into the basket (well floured with rice flour). Finish by sprinkling some flour on the top of the dough before pu�ng it into the fridge for 10 to 12hrs or at room temperature for 1-4 hours,
It’s ready to bake when it passes the poke test, which is where you poke a finger in and it springs back but leaves a small indent.
1. Place a Dutch oven in preheated oven to 250℃.
2. Turn the dough out of the banneton onto baking paper (smooth/prety side up)
3. Score the top of the dough with the bread lame (the tool with the razor blade) – one long slice down the middle should work well.
4. Using the baking paper, place into the Dutch oven, turn the temperature down to 220℃ with the lid on for 20 minutes.
5. Remove the lid and con�nue baking for 20-30 minutes.
Remove your sourdough loaf from the oven and leave it to fully cool for at least an hour. Resist the urge to slice it early! It will dry out and become gummy if you cut it too early, as it will let a lot of moisture escape.
Salmon bowls are great to eat any �me of the year. They are full of vitamins and carbohydrates which are essen�al from play�me to bed�me.
Ingredients:
• Roasted seaweed
• White or brown rice
• Fresh salmon
• Sesame seeds
• Kewpie mayonnaise
• Soy sauce
• Cucumber
• Avocado
• Carrot
1. Cook rice as per instruc�ons on packet.
2. Preheat oven to 180 °C.
3. Peel and grate carrot.
4. Chop avocado and cucumber in small pieces
5. Cut seaweed into bite size pieces.
6. Drizzle olive oil in baking tray, put salmon fillets in tray and bake in oven un�l cooked through (approx. 10mins)
7. Assemble salmon bowls - divide rice between bowls, break up salmon on rice, small drizzle with soy sauce, place cucumber, avocado and carrot in the spaces, sprinkle with seaweed and sesame seeds, drizzle with kewpie mayonnaise.
8. ENJOY!
• Seaweed comes from oceans and lakes. Seaweed is the best natural source of iodine which helps with brain func�on.
• Rice comes from Asia, Eastern India and Northern Vietnam. Rice is a rich source of carbohydrates which is the body’s main fuel source
• Avocado is good for you because it is rich in nutrients. It is a source of fibre, folate, potassium, vitamin E and magnesium. Avocado comes from countries in the Western Hemisphere as well as Mexico and New Zealand.
• Salmon comes from The North Atlan�c and North Pacific Oceans. Salmon is healthy because it is a great source of Omega 3 that can support brain health and is a good protein that helps to support growth.
San Choy Bow which means ‘wrapped in lettuce’ is healthy because there is protein in mince and there are vegetables that are high in antioxidants and carbohydrates. As an extra ingredient we add vermicelli noodles because they are a great source of carbohydrates, contain no cholesterol and are low in fat. Country of origin for vermicelli noodles is China.
• 1 tbsp peanut oil (if allergic to nuts substitute for olive oil)
• 2 garlic cloves
• 2cm piece ginger, finely grated
• 1kg Pork Mince
• 1 tbsp soy sauce
• 2 tbsp hoisin sauce
• 3 shallots, thinly sliced
• ½ lemon, juiced
• 2 cups of vegetables (capsicum, zucchini, celery, mushrooms or any other vegetables you have in your fridge)
• ½ packet of vermicelli noodles (follow cooking instructions on the packet)
• 12 (or more) lettuce leaves
• Optional ingredients – crushed peanuts, ¼ cup fresh coriander leaves
Procedure
1. Heat wok or pan over high heat until hot. Add peanut oil or olive oil and swirl to coat. Add garlic, ginger and pork. Stir-fry for 2 to 3 minutes or until pork just changes colour.
2. Add soy sauce and hoisin. Add shallots, 2 teaspoons of lemon juice and vegetables to wok or pan. Stir-fry for 3 minutes or until heated through. Add noodles and stir through.
3. Spoon pork mixture into lettuce leaves. Sprinkle with coriander and peanuts if you want this option.
4. ENJOY!
Saffron and lemon chicken
• 10 garlic cloves crushed
• 1 cup olive oil
• 3 tbsp mild/Dijon mustard
• ¾ cup lemon juice
• 1 tbsp salt
• 1 tbsp pepper
• ½ tsp saffron threads
• 2 tbsp tomato paste
• 4 tbsp finely chopped thyme or oregano
By Elias H
Beetroot Hummus
• 1 can chickpeas
• 1 tsp bicarb soda
• 5 tbsp hulled tahini
• 1 tsp salt
• 2 tbsp pomegranate molasses or apple cider
• vinegar
• 2 tbsp mild Turkish capsicum paste or good
• quality tomato paste
• 100g beetroot, boiled to tender
• 25g lemon juice
• 1.5kg chicken breast cut into cubes
Salad
Lettuce, cucumber, carrot and capsicum, olive oil and balsamic vinegar.
1. Finely mince garlic cloves and place into a blender.
2. Add olive oil, mustard, lemon juice, salt, pepper, saffron, tomato paste, and herbs to blender and blend on high un�l smooth.
3. Place chicken into a bowl or container and pour marinade over chicken. Mix well, cover and leave to marinate in fridge for at least 2hrs.
4. Pan-fry chicken with a little olive oil and cook chicken in small batches. Cook over medium heat and allow chicken to caramelize before turning over. Ensure chicken is cooked through with no pink left and serve immediately.
1. Place chickpeas in a food processor and blend on high until very smooth. Add just enough liquid to facilitate the blending. Allow to cool to room temperature.
2. Once cool, add remaining ingredients and blend again until completely smooth. If mixture is too thick, add a little water to facilitate blending. Place on serving plate and add desired topping.
1. Chop lettuce, cucumber, carrot and capsicum and mix in a large bowl.
2. Drizzle olive oil and balsamic vinegar to taste and serve on platter.
By Harris W
I am going to make a Biryani, which is a dish that was brought into Sri Lanka by the South Indian Muslims who were trading in the Northern part of Sri Lanka and in Colombo in the early 1900s. My mum’s dad is from Sri Lanka and it is important to keep the family culture. I like this recipe because it is a tasty midweek meal. It is full of protein and carbs, which helps me with my exercise.
2tsp coconut oil
5 cloves
2 small onions diced
1 cinnamon s�ck
5 garlic cloves chopped 5cm ginger chopped
4 cardamom pods
2 bay leaves
1 chilli
1tsp garam masala 1kg chopped chicken thighs 500gms cauliflower chopped
350g basma� rice
1 400g �n chopped tomatoes 450ml chicken stock
5tsp chopped coriander seeds from 1 pomegranate
1. Melt the coconut oil in a large dish over low heat.
2. Put in the onions, cardamom pods, cloves, cinnamon and bay leaves and s�r for 5 minutes un�l the onion is so�.
3. Add the garlic, ginger and chilli and keep s�rring for 2 more minutes.
4. Put the garam masala in and s�r for 45 seconds.
5. Increase the heat to max and add the chicken and cauliflower.
6. S�r in the rice, tomatoes and chicken stock and bring to the boil.
7. S�r one more �me and place the lid on top.
8. Reduce to low.
9. Cook for 20 minutes.
10. Turn the heat off and leave for 5 minutes before serving.
11. Sprinkle over the coriander and the pomegranate seeds.
• 4 chicken thigh cutlets
• 50g salt
• 1.5 cups basmati rice
• 1 large onion cut into large chunks
• 5 garlic cloves finely sliced
• 140g salted butter
• 1tbsp whole cumin seeds
• 3 cups chicken stock
• 3 dried bay leaves
• ½ lemon zested and juiced and skin cut into 4
• Handful of broccoli and cauliflower cut into florets
1. Dissolve salt in water and submerge chicken at room temperature for 2 hours.
2. Remove chicken after soaking and pat dry with paper towels.
3. Pre-heat oven to 200⁰C fan forced.
4. Place rice in a deep casserole dish
5. Place lemon skins on rice
6. Melt butter in frying pan and brown chicken for about 5 minutes to sear, turning regularly.
7. Remove chicken from butter and place on rice.
8. Add onion, garlic and cumin seeds to butter and cook until softened and light brown, then pour over chicken and rice.
9. Return pan to heat and add stock, swirling to deglaze the pan.
10. Take pan off heat and add bay leaves, lemon juice and zest.
11. Pour over chicken and rice.
12. Place a lid on dish and bake in the oven for 40 minutes.
13. Take lid off and return to oven for 25 minutes, adding broccoli and cauliflower to top of dish after 15 minutes.
By Zane E
serves 5 prep 15 min cook time 25 min
Ingredients
• 750g chicken thigh fillets cut into 2.5cm pieces
• 2tbsp(30g) ghee*(or unsalted butter)
• 1cup (260g) tomato passata*
• 1cup (250ml) thicken cream*
• 1tbsp white sugar
• 1 ¼ tsp cooking salt
Garnish (optional)
• coriander leaves
Marinade
• ½ tsp chilli powder*
• 1tsp ground turmeric
• 1tsp ground cumin
• 2tsp garam masala*
• 1tbsp freshly grated ginger*
• 2 garlic*,cloves finely minced
• 1tbsp lemon juice
• ½ cup (130g) plain yoghurt
Optional blitz: For extra smooth sauce, combine the marinade ingredients in a food processor and blend until smooth.
1. Marinate chicken- mix the marinade Ingredients with the chicken in a bowl. cover and refrigerate for a minimum of 3 hours and up to 24 hours.
2. Cook chicken- melt and heat the ghee over high heat in a large non-stick frying pan. Take the chicken out of the marinade, but do not wipe with excess marinade off the chicken and reserve the marinade dregs left in the bowl. Place the chicken in the pan and cook of around 3 minutes stirring, or until the chicken is white all over (it won’t go brown)
3. Make sauce- Add the tomato passata, cream, sugar, and salt. Also scrape in any remaining Marinate left in the bowl. Stir to combine, then turn the heat down to low and simmer for 20 minutes. Do a taste test to see if it needs more salt.
4. Serve- Garnish with coriander leaves (if using). Serve over basmati rice and/or no-fry passadums on the side for slopping! Add a side of cumber chunk tossed with the Marinate yoghurt sauce.
By Hugo S-K
THIS IS A QUICK AND EASY MID -WEEK MEAL IDEAL FOR A FAMILY OF FOUR. IT TAKES 5 MINUTES TO PREPARE, 30 MINUTES TO MARINADE AND 10 MINUTES TO COOK. IT'S HEALTHY AND DELICIOUS.
• 4 salmon fillets (skinless)
MARINADE/GLAZE
• 2 tbsp soy sauce
• 4 tbsp oyster sauce
• 2 tsp fresh ginger (finely grated)
• 2 garlic cloves (crushed)
• 3 tbsp honey with 1/4 - 1/2 tsp chili flakes OR
• 4 tbsp sweet chilli sauce
TO SERVE
• Sesame seeds to sprinkle on top
• Wok Fried Bok Choy
• Brown Rice
1. Mix all of the ingredient in a shallow bowl. Add the salmon fillets and marinade for 30 minutes, ensuring the salmon is well covered.
2. Put the grill on the oven on high, place the oven rack 25cmfrom the heat source.
3. Place salmon on baking paper or foil on a baking tray, brush on any excess marinade on top of the salmon.
*Please note, there is no oil required.
4. Grill for 7-10 minutes. Keep an eye on the top of the salmon for when the marinade caramelises.
5. *Please note, be careful not to overcook the salmon, so check regularly.
6. Remove Salmon from the oven and serve sprinkled with sesame seeds on a bed of brown rice. Add a side of wok fried or steamed Asian Greens and vegetables of your choice.
Guacamole is a snack that is served with corn chips. Guacamole is healthy because it is made completely of fruit and vegetables, including avocado and its key ingredient. Avocado is thought to be a super food with many health benefits.
Ingredients
• 2 large avocados
• Half a small red onion
• 2 cloves of garlic
• 1 cup of coriander
• 1 green chilli
• 2 tomatoes
• Juice of 1 lime
• Half a teaspoon salt
1. Peel the onion and garlic
Materials
• A blender
• Knife
• Chopping board
• Spatula
2. Add onion, garlic, coriander and green chilli to the blender
3. Blend for 3 seconds
4. Peel avocados and remove seeds
5. Add avocados to the blender, along with tomatoes, lime juice and salt
6. Blend until smooth
7. Use the spatula to scrape the guacamole into a serving bowl
8. Serve with corn chips and enjoy
• ½ cup cheese
• 2 tablespoons of pizza sauce
• 100g salami
• Herbs and Garlic
• 1 Pizza base
1. Place the pizza base on a tray.
2. Use a spoon to place the pizza sauce and garlic on the pizza base and spread evenly. Sprinkle herbs on top.
3. Place sliced salami on top of the pizza sauce.
4. Sprinkle the pizza with grated cheese.
5. Place pizza in the pre-heated oven (200 degrees) for five minutes. Evenly slice the pizza to serve.
• 250g of spaghetti
• 30g butter
• 1 brown onion
• 1 carrot
• 500g minced steak
• 440g can tomato puree
• ¼ teaspoon of cinnamon
• 1 bay leaf
• 1 carrot
• 1 zucchini
1. Cook spaghetti in large pan of boiling, salted water for 10 minutes; drain.
2. Melt butter in pan, add chopped brown onion and meat, cook stirring over high heat for 5 minutes; pour any surplus fat.
3. Add tomato puree, cinnamon, grated carrot, grated zucchini, bay leaf, salt and pepper, bring to boil, reduce heat, simmer covered for 15 minutes. Discard, bay leaf.
4. Place a portion of spaghetti on a plate and top with a some meat, Sprinkle with cheese.
This recipe is great for breakfast, lunch and dinner.
I generally eat this before I go to soccer training as spaghetti is high in energy which helps me train longer.
• 1 large carrot (grated)
• ½ red capsicum(thinly sliced)
• ½ cup of frozen peas and corn
• 1 chicken breast
• 1 teaspoon of soy sauce
• 1 teaspoon of honey
• 1 teaspoon of olive oil
• 1 x 250gm packet of brown rice and quinoa
1. Grate carrot. Slice one side of capsicum thinly. Cook peas and corn in boiling water for 2-3 minutes –drain when cooked and leave to the side.
2. Combine soy sauce and honey in a bowl and put chicken in bowl. Cover with soy and honey mixture.
3. Get a grown up to help you light a hot plate to medium hot heat. Add the olive oil to a frying pan. Once hot, cook the chicken for approximately 2-4 minutes on each side until cooked through. Let rest for 2 minutes when finished cooking.
4. Put the rice packet in the microwave for 90 seconds (or as the packet instructs). These can get really hot, so be careful. You may need grown up help!
5. Put half the rice in the bottom of a bowl, and the other half in a second bowl. Add the carrot, capsicum, peas and corn around each bowl in sections. Chop the chicken into pieces and put in the centre of each bowl on top of the rice.
Enjoy eating!
This is a healthy suggestion from Harvard Medical School. Eating different coloured foods helps to create a balanced, healthy meal.
Ingredients
• 1/2cup black rice + 1/2cup white rice.
• 2 free ranged eggs.
• 200 grams of chicken breast.
• 1carrot sliced in pieces.
• 1 broccoli.
1. Put the black rice and white rice into the rice cooker, add water and turn on the cooking button. After 30mins, the healthy black rice is finished. black
2. Crack two eggs into a bowl, add 15ml of milk and a pinch of salt and then mix lightly with a fork. Melt 1 tbsp of Oliver oil in the frying pan pour in the eggs and leave it for 45 seconds after that I mix the eggs and put it in a bowl. yellow
3. Cut the chicken in little pieces, add soy sauce, ½ tbsp sugar and 1/2tbsp cornstarch and then mixed it with a fork. Melt 1 spoon of Oliver oil in the frying pan I then put the chicken in the frying pan until it was brown and put it on my plate. ——brown
4. After that I added carrot and broccoli into 550ml of boiling water and cooked it for 3 minutes then I put the carrot and broccoli in a plate. red and green
5. According to your preference, arrange the food in different colour on the plate.
Now you can eat them! Healthy.
By Lachlan C
Mince
• Tablespoon of oil
• 500 grams of beef mince
• ½ cup of salsa
• ½ cup of re-fried beans, 1 grated carrot
Guacamole
• ½ ripe avocado
• A good squeeze of lemon or lime
• Salt and pepper to taste
1. Pre-heat the oven to 200 degrees.
2. Add oil to a medium non-stick pan and brown the mince. Stir so all cooked, lumps are broken up and it doesn’t stick!
3. When your mince is brown add the salsa, refried beans and carrot. Stir it in. Turn off the heat.
4. To make the guacamole mash the avocado in a small bowl and season with lemon or lime and salt and pepper. Set aside.
5. Get a baking tray and cover with a generous amount of corn chips. Add a few scoops of the mince and smother with cheese.
Nachos
• Corn chips
• 100 grams of grated Tasty cheese – I love Bega brand
• Toppings Extra salsa, sour cream and herbs.
6. Get an adult to help if needed) put the tray in the oven to cook until the cheese is brown and melty. Keep checking it so the chips don’t burn.
7. Now add your toppings of choice- salsa, guacamole, sour cream or herbs.
Avocado facts: Avocados are rich in nutrients, a good source of fibre (for digestion) and contain monounsaturated fats (for heart health and vision).
This meal has 3 different food groups. They are grains, meat & vegetables. It’s also healthy because there is nothing to do with sugar in this meal. To keep this meal healthy, use good quality peanut butter that contains good oils.
Ingredients
• 300g chicken thighs
• 4 tbsps peanut butter
• 1 ½ tbsps soy sauce
• 1 tsp chilli flakes
• Bok choy
• Brocollini
• Green beans
1. Combine peanut butter, soy sauce & chilli flakes in a large bowl and stir thoroughly into a marinade.
2. Add chicken thighs to the mixture & leave to marinate in the fridge as long as desired.
3. Preheat oven to 180 degrees Celsius.
4. Add chicken thighs to a lined baking tray & add to the oven until cooked through (approx 30 minutes), turning once.
5. Cook rice.
6. Steam vegetables whilst chicken is cooking.
7. Serve chicken on a bed of rice with vegetables on the side.
Warning: contains peanut butter. This recipe may not be suitable for everyone.
I am making my Ummis special chicken recipe. It includes chicken, salt, pepper, ground ginger and more. It is healthy because it has lots of lovely spices in it and it has my favorite protein.
1kg chicken drums�cks
1/2t turmeric
1t cumin
1 chopped onion
1t ground ginger
1 preserved lemon
1/2t pepper
6 cloves garlic
3T olive oil Fresh coriander
1. Put the chicken in a large pan.
2. Mash in a bowl the ginger, the turmeric, the cumin, the pepper and the preserved lemon.
3. Add the mashed mixture to the chicken.
4. Cook and s�r for twenty minutes.
5. Cover with boiling water, the olive oil and the chopped onion and the garlic and simmer for two hours with the lid on.
6. Keep adding water.
7. Take the chicken pieces out and grill them for 5 minutes.
8. Keeping simmering the sauce. Put the chicken onto plates with the sauce.
9. Sprinkle over the coriander.
I like to serve this with pita bread and some salad or cooked vegetables.
These nachos are a quick and healthy dinner. It contains fresh ingredients, protein and dairy.
Prep 10 mins Cook time 15 mins Serves 4
Ingredients
• 1 tbs olive oil
• 500 grams beef mince
• 1 tbs taco seasoning
• 1 bag corn chips (ie whole grain brown rice chips)
• 1 jar store bought Salsa or 3 tomatoes chopped
• 1 ½ cups grated tasty cheese
• 3 tbs sour cream
• 1 avocado, mashed
• 2 tsp lime juice
1. Turn on oven to 180c. Heat olive oil in medium frypan on high heat. Add mince and cook, stirring until browned. Stir in taco seasoning with 2 tablespoons of water and reduce heat . Simmer for 2 minutes.
2. Place corn chips in a baking dish. Spread mince over the top of the corn chips and sprinkle with cheese.
3. Place in the oven for approximately 5 minutes.
4. While the nachos are in the oven, take the flesh and seed out of avocado and mash with a fork. Add a little bit of salt and a dash of lime juice.
5. Take nachos out of oven and top with the sour cream, avocado, salsa and lime juice. They are now ready to eat.
Ingredients.
For the sauce
For the meatballs
1 tablespoon Olive Oil 500g extra lean mince
1 brown onion, chopped 1 clove garlic.
2 medium carrots, chopped ½ teaspoon dried mixed herbs.
2 tablespoon tomato paste 1 tablespoon olive oil.
2 teaspoon dried mixed herbs
400g �n tomatoes
400ml water
Required Materials
A bowl
Fresh parsley and basil ripped Saucepan x 2, spoon.
400g dried spaghe� Frying pan & tongs.
Salt and pepper
Chopping board & knife.
1. Heat a large saucepan over medium heat and add olive oil. Add onion and carrots cook for 4-5 minutes. Add garlic, cook gentle for 2 minutes. Add tomatoes paste and dried herbs cook un�l deep red. Add �n of tomatoes. Gentle cook un�l the carrots are cooked.
2. For the meatballs, add to a bowl the beef, garlic, dried herbs and olive oil. Mix well. Form mixture into small balls about 25 balls altogether.
3. Heat a frying pan with olive oil and cook the meatballs, un�l brown on all sides.
4. For the spaghe�, bring a large saucepan water to the boil, add a pinch of salt and cook the spaghe� according to the direc�ons on the packet. Drain spaghe�.
5. Place spaghe� in bowl, add meatballs and cover in sauce.
1. Sprinkle with grated cheese and serve with garlic bread.
2. For vegetarians cook len�ls in the tomato sauce and serve with spaghe� only.
By Joshua P
This is healthy because all the vegetables give you good nutrients. The chicken is a good protein to help my muscles grow, and the rice helps fill me up.
Ingredients
• Cauliflower
• Broccoli
• Chicken thighs
• Cabbage
• Carrot
• Onion and Garlic
• Soy Sauce
• Fish Sauce
• Palm Sugar
• Rice
1. Cook the rice in a pot.
2. Cut all the vegetables and meat up.
3. Then cook the onion and garlic and chicken first to the wok.
4. Add the sauce ingredients to the wok and keep s�rring.
5. Add the vegetables to the wok and keep s�rring.
6. Then it is ready to serve the rice and s�r-fry into bowls.
By Chef Tom W
The word “teriyaki” means a form of Japanese cooking where meat is grilled, but teriyaki sauce is actually considered to be a product of America. When Japanese immigrants settled in Hawaii, they developed a sauce by combining local ingredients like pineapple juice with soy sauce. This tasty recipe is my adaptation based on healthy ingredients. This dish is quick, easy, and uses simple, everyday ingredients.
• Chicken. I used diced chicken breasts. You can also have a vegetarian option.
• Vegetables. Anything that is in your refrigerator that your family loves is a great choice for stir fry vegetables
• Teriyaki Sauce. To add flavour.
1. Grab a large pan and heat the oil over medium-high heat.
2. Add the chicken. Cook until lightly browned.
3. Add the vegetables. Cook until slightly soft.
4. Add the teriyaki sauce. Mix until everything is coated in sauce.
5. Stir fry for another three minutes until chicken is cooked.
6. Serve hot and enjoy.
• Read the recipe all the way through so you know which steps come in order.
• Take time to prepare, cut up and measure everything ahead of time.
• Can be served with rice or noodles.
• Choose any kind of meat.
• Can be frozen if you cook too much.
By Nihal P
Palak paneer is a tradi�onal Indian curry and is one of my favourites. It contains paneer (Indian cheese) in a spinach gravy. This curry can be served with naan, chapa� or rice. I like it best with rice. It is healthy as it contains spinach. Spinach has iron, magnesium, potassium, folate and vitamins C and E. Paneer is made by curdling milk with lemon juice. Paneer typically is 20% protein, therefore good for growing child like me. Paneer is 20% fat, this is the unhealthy part, but a balanced diet needs some fat intake. Fat is needed for cells in our body to func�on.
Prep: 5 minutes Cook: 15 minutes Serves: 1
• 60g (2 cups) Spinach
• 1 small tomato
• 1 small onion
• ½ teaspoon ginger
• ½ teaspoon garlic
• 1 green chilli
• ½ cup water
• 1 tablespoon butter or oil
• 1 cinnamon stick
• 1 pod cardamon
• 1 clove
• ½ teaspoon cumin powder
• ½ teaspoon garam masala
• salt according to taste
• 75g paneer diced into cubes.
• 2 tablespoon cream (optional)
• Blender
• Pot
• Spoon
1. In a blender, blend spinach, tomato, onion, ginger, garlic, green chilli and water
2. Heat butter/oil in a small pot
3. Once butter melts, add cinnamon, cardamon, clove, cumin powder and garam masala, and give a quick stir.
4. Add blended contents from the blender to the pot. Add salt according to taste.
5. Cook on low heat for 5 minutes, stirring occasionally.
6. Add paneer and cook for a further 5 minutes.
If cream is desired, add cream and cook for another 2 minutes.
I am making Salmon Tacos because I love the fish tacos from our local Mexican restaurant, but I wanted to make them healthier by increasing the amount of salad and not using batered deep fried fish. Salmon is a healthier op�on; it is full of nutrients, omega-3 faty acids, maintains blood pressure and is a great source of protein. Avocado is healthy because it helps protect your heart, improves brain func�on, protects eyes and contains healthy fats.
Ingredients (Makes 8 tacos)
Salmon
600g Salmon
2 tablespoons of Tamari Sauce
3 teaspoons crushed garlic
3 teaspoons grated garlic
Olive oil
Asian Salad
1/8 of a purple cabbage
1 large, grated carrot
½ cup fresh basil chopped
½ cup fresh coriander chopped
1 ½ avocados diced
1 ½ limes juiced
250g cherry tomato halved
½ a con�nental cucumber sliced and halved
To Serve
Packet of 8 flour tor�lla’s
1 tablespoon of sesame seeds
Materials
Chipotle Sauce
½ cup Kewpie mayonnaise
½ to 1 teaspoon Chipotle seasoning depending on yo spice tolerance
1 Small bowl, 2 large bowls, small frypan, large fry pan, serving plate, measuring cups and spoons
Assembly
1. Combine tamari, garlic and ginger into a bowl then put strips of salmon inside the bowl. Marinate in the fridge for 1 hour.
2. Mix the mayo and chipotle in a small bowl and set aside for later.
3. Cook the sesame seeds �ll brown in a small fry pan on a medium-low heat.
4. Put all the ingredients for the salad in a bowl, add lime juice and mix gently.
5. Cook the salmon on medium-high heat for approximately 10 minutes in large fry pan with some olive oil un�l salmon is nearly cooked but s�ll slightly pink in the middle.
6. On the flour tor�lla place salad, flaked salmon, drizzle chipotle mayo and sprinkle sesame seeds. Serve on a plater. There will be extra salad to serve on the side.
By Cedric H
Ingredients:
• One piece of boneless chicken thigh fillet
• Juice of half lemon
• One teaspoon of salt and half teaspoon of pepper
• One teaspoon of turmeric powder
• One cup of rice and two cups of water
• One whole boiled egg
• Lettuce, two slices of tomato
• Roasted peanut for garnish
• Half tablespoon of oil
• Kecap manis (Sweet soy sauce)
Method:
1. Marinate the chicken with lemon juice, salt and pepper for two hours or overnight in a bowl.
2. Wash the rice in water. Rinse a few times until water is perfectly clear.
3. Put the rice in the Rice Cooker and add two cups of water and turmeric powder. If you don’t have rice cooker, then follow the instructions on the rice packet.
4. Heat up the pan and add a bit of oil.
5. When the oil is hot, put the chicken in the pan and cook both sides until golden brown.
6. Boil the egg for nine minutes. Take it out and let it cool down before peeling the shell.
7. Wash lettuce and tomato.
8. When the rice is cooked, ensemble the plate together.
9. Put the rice, chicken, peanut, lettuce and sliced tomato with egg.
10. Finally, drizzle the the chicken with KECAP MANIS.
It’s because in one dish, it is nutritionally balanced, from protein, carbohydrates, organic fibre, and no artificial colour or flavour enhances.
Today we are going to make a delicious Korean meal. When I was four years old, my Mum made me Curry Rice. At first it didn’t look appe�zing to my eyes, but when I took a bite, it was really good. Not only is it my favourite dish, but also it is healthy because it has veggies and meats that can give us a lot of nutri�on. It is a well-balanced dish made with major nutrients. The major nutrients are the following: water, carbohydrates, fibres, fats, proteins, vitamins, and minerals. Furthermore, it contains turmeric in a curry paste, which protects your body cells from damage.
• 2 tablespoons of vegetable oil
• 2 medium potatoes, peeled and cut into 1 cm cubes
• 1 large onion, cut into 1 cm cubes
• 1 medium carrot, peeled and cut into 1 cm cubes
• 300g pork loin (or any other lean meats), cut into 1cm cubes
• 400ml Chicken broth
• 400ml water
• 1 /3 Vermont Curry Sauce Mix
• 2 pinches of black pepper powder
• To serve — Steam rice and Kimchi (gi-m-ch-ee)
1. Get a large heavy pot and heat it up over medium heat. When it is all heated up, pour the vegetable oil in the pot.
2. Add in the onion and sauté on medium heat un�l it gets golden brown.
3. Put the meat in the pot and sauté on medium heat. Then, add two pinches of black pepper powder, s�r well.
4. Add carrots and potatoes in the pot. Keep s�rring on medium heat.
5. Scrub the brown from the wall of the pot if you want to give rich taste to the meal.
6. Pour water and chicken broth to the pot and close it with its lid. Let it simmer on over medium heat, un�l all ingredients are well cooked.
7. Add curry paste(blocks) and mix well avoiding lumps.
8. Con�nue to simmer on low heat for 3 minutes.
9. Serve with a bed of steamed rice and Kimchi — if you want to have a nice combina�on of them. Make sure to enjoy!!!
Background of Recipe: This a family recipe handed down from 4 generations. It was an original recipe passed down by Italian friends close to the family.
Ingredients:
• 4x mushrooms
• 1x brown onion
• 1x can of condensed cream
• of mushroom soup
• 1x packet of fettuccini pasta
• 1x 425g can of Tuna in spring water
• Sprinkle of parmesan cheese for topping
• Extra virgin olive oil
• Pinch of salt
1. Peel & chop the onions
2. Chop the Mushroom
3. Turn on the cooktop to medium heat
4. Place 1 large saucepan on the cooktop add a dash of oil, add the onions & mushrooms until soft
5. Once mushrooms and onions are soft, add the tin of cream of mushrooms
6. Carefully mix the tuna in the saucepan, making sure the large lumps of Tuna do not break up too much.
7. Once all mixed together, lower the heat. Don't let the tuna boil.
8. Place 1 large saucepan on the cooktop and add water, bring to the boil.
9. Once water boiled add a dash of oil and a pinch salt.
10. Place a handful of Fettuccine into the saucepan and place the lid on
Utensils needed:
• 2x large saucepans
• colander
• Mixing spoon
• Tongs
11. Once the pasta is cooked, drain it into a colander.
12. Turn off the cooktop.
13. Use the tongs and place some cooked pasta onto a plate or into a bowl.
14. Place a serving of the tuna on top of the pasta.
15. Sprinkle with some parmesan cheese. Enjoy!
Benefits of Tuna
Full of omega 3 fatty acids, Helps lower cholesterol, Boost brain function, Improves eye sight, Excellent source of Vitamin B12, responsible for helping the body form new red blood cells.
Benefits of Pasta
Great source of protein, folate, iron, magnesium & Vitamin E
Ingredients:
• Carrots
• Broccoli
• Salmon
• Soy sauce
• Salt
• Seasoning
Procedure:
Materials:
• Chopping board
• Knife
• Bowls
• Pans
Step 1. Chop the carrots and put them in the bowl.
Step 2. Put the bowl in the microwave for about five minutes.
Step 3. Put the broccoli in the pan and put it on the stove.
Step 4. Put the salmon on a different pan and put it on the stove.
Step 5. Put the seasoning and salt on the salmon.
Step 6. Get the broccoli off the pan when the carrots are done in the microwave and obviously take the carrots out.
Step 7. Put soy sauce on the veggies and put the veggies on the plate.
Step 8. When the salmon is cooked, add it to the plate.
Step 9. Enjoy
Why it is healthy:
Salmon is good for thyroid hormone metabolism and reproductive health. Salmon also has omega-3 fatty acids, which is a healthy fat for the heart that can decrease inflammation and support brain health. Broccoli help reduce inflammation and keep blood sugar stable and strengthen our immune system. Carrots are high source of fibre and potassium and antioxidants.
Embu�to tacos are a mix of Mexican and Filipino cuisine. Combining Embu�to in the shape of a taco with pork and vegetables
Ingredients
• 2 Carrots
• 2 kilograms of pork mince
• 2 bell peppers / capsicum
• 2 onions
• 280g of gherkins
• 5 eggs
• 2 cups of flour
• Half a cup of sugar
• An eighth of a cup of salt
• An eighth of a cup of black pepper
• Half a cup of cheese.
• Aluminium foil
SPICY OPTION - You can add chili if you want! Just mix it well! This recipe will be very big! You can use it as a family dinner, for or about 8 people.
1. Mince the carrots, onions, and the bell peppers/ capsicums.
2. Add all the other ingredients into the bowl – this is where you add the chili.
3. Mix all the ingredients in the blender or mixer with the pork.
4. Place one cup of the embutito mix on the foil and roll it in the shape of a sausage.
5. Twist the ends to seal it.
6. Put it in the steamer for 30:00 minutes or fry for 5-8 minutes.
7. After taking it out, you can eat it, or you can put it in a taco.
8. It is optional to slice it!
Assembling the Tacos
Ingredients
• Taco shell – hard or soft
• Tomato
• Lettuce
• Embutito
• Taco sauce.
Procedure
1. Place the embutito and the vegetables in the wrap alternating between the different ingredients.
2. Add any sauce or tomatoes
3. Close the sides then the tops and bottoms of the wrap
4. Make sure it is fully closed
5. Continue with the rest
6. Let it cool or start eating
7. You can serve it with rice too
Prep time: 5 minutes Total time: 5 minutes Four servings
Ingredients
• Flesh of 2 ripe avocados (240 grams)
• ¼ cup regular cocoa powder
• ¼ cup Dutch cocoa powder OR melted chocolate chips
• 3-4 tbsp milk of choice
• ½ tsp pure vanilla extract
• 1/8 tsp salt
• Sweetener of choice to taste (I like ¼ cup of pure maple syrup)
Materials
Mixing bowl and mixer / measuring cup and spoons
Procedure
1. First wash hands.
2. Gather all your ingredients and tools.
3. Measure all the ingredients.
4. Mix all ingredients together.
5. Taste test!! (of course).
6. Present how you like!
Avocados are a fruit and not a vegetable. They are thought to have originated in Mexico and Central and South America. Avocado trees were first planted in Florida in 1833 and then in California in 1856.
Good for diges�on and dental care, good for arthri�s, good for asthma, an�oxidant proper�es, good for your kidneys, great for your eyes, helps healthy cholesterol, packed with an�-inflammatory, moisturising for your skin (mum said it’s a good face mask).
Yield: 12-15
INGREDIENTS
Prep Time: 5 MIN
• 1 1/2 cups Plain Flour
• 1.5 tsp Baking Powder
• 0.5 tsp salt
• 2 Large Eggs
• 1 3/4 cup Hermesetas Sweetener
• 3/4 cup Unsalted Buter
• 2 tsp Pure Vanilla Extract
• 1/2 cup Milk
• CUSTARD “ICING”
Total Time: 25 Min
• 4 scoops MN Salted Caramel Custard Casein
Protein
• 1 cup Oat Milk
1. Preheat oven to 180oc, line pan with cupcake liners.
2. Whisk together the flour & baking powder.
3. In a large bowl beat together the eggs and sugar alterna�ve.
4. Turn the mixer down and pour in melted buter & vanilla extract.
5. Add in half of flour mixture & 1/4 cup milk to the mixer, repeat this a�er 10 seconds.
6. If bater is too thick add more milk.
7. Pour into cupcake liners 3/4 full. Bake for 20min or un�l a toothpick comes out clean.
Replace MN Protein Custard with sugar free icing & subs�tute flour for gluten free if needed.
Ingredients
• 1/2 cup (118ml) unsweetened apple juice
• 1/2 cup (70g) apple, peeled and finely diced
• 1 cup (140g) whole-wheat pastry
flour
• 1/2 cup (110g) brown sugar
• 1 teaspoon baking powder
• 1 teaspoon mix spice
• 1/4 teaspoon ground cardamom
• 1/4 teaspoon salt
• 1 large egg
• 1/2 cup (118ml) light milk
• 1 teaspoon vanilla extract
• 1 1/2 tablespoons melted buter or coconut oil
Procedure
1. Preheat oven to (175°C).
2. Put papers in a six muffin tray.
3. Combine the apple juice and apples in a small saucepan and bring to a boil over medium-high heat.
4. Simmer, s�rring occasionally, un�l juice is absorbed by the apples, about 10 minutes.
5. Pour into a small bowl and leave un�l cool, 10 minutes.
6. Whisk together the flour, powder, sugar, mix spice, cardamom and salt in a large bowl.
7. In a medium bowl, whisk together egg, milk and vanilla.
8. Combine the wet ingredients with the dry, then add the reduced apple juice mixture and buter or coconut oil, and s�r with a rubber or wood spatula un�l just combined.
9. Spoon the bater into prepared muffin �n, filling the wells 3/4 full, about 2 tablespoons per well. (The bater is quite thin; a small ice cream scoop is ideal for por�oning the bater.)
10. Bake un�l the tops of the muffins are dry and golden brown, 15 –18 minutes.
11. Remove from oven and let cool for 10 minutes before removing from pan.
Blocks Ingredients
• 1.5 cups juiced watermelon (seeds removed)
• 1 lime juiced
• 2 kiwi fruits sliced
• 3 Tablespoons of water
Blocks Ingredients
• 3 cups of cubed mango
• 1 lime juiced
• half a cup of water
• 7 sliced strawberries
Method
1. Remove seeds from the watermelon. Place the watermelon into the blender, add the lime juice and pulse for 10-20 seconds.
2. Pour the watermelon mixture into the ice block moulds and place sliced kiwi through it. Remember to add the ice block sticks!
3. Freeze for 2-3 hours or until solid.
Method
1. Place mango cubes, lime juice and water in blender and puree until smooth.
2. Add strawberries to the ice block mould then fill with mango puree.
3. Freeze to 2-3hours or until solid.
Strawberries are healthy because they have vitamins, minerals and antioxidants. Strawberries have the antioxidant anthocyanin which is what gives the berry its colour – the amount of anthocyanin increases as it ripens and gets redder.
In Australia, Strawberries are gown in the Sunshine Coast area of Queensland, and the Yarra Valley and the Mornington Peninsula in Victoria, with other production areas in Wannaroo, Bullsbrook and Albany in WA, the Adelaide Hills in SA, and Tasmania.
Strawberries also used to grow on our school grounds!
