Food For Thought Cookbook | ASCA

FOOD FOR THOUGHT FUEL FOR HAPPY, HEALTHY STUDENTS

by in association with Sassy Chef ALISON TAAFE

FOOD FOR THOUGHT FUEL FOR HAPPY, HEALTHY STUDENTS

About the publishers ASCA is a unique not-for-profit member association of over 4500 schools that focuses on improving the financial outcomes for schools by using its significant buying power to bring savings and improved service to schools and school canteens.

First published in Australia in 2017 ABN 99 104 727 513 Food for Thought. Fuel for Happy, Healthy Students. Copyright 2017 Publisher ASCA Ltd Photography copyright © Feast Photography feastphotography.com.au Content copyright © ASCA Ltd asca.com.au Recipes copyright © Alison Taafe alisontaafe.com.au Project Editor and Art Director: Alison Williams Project Manager: Liza Hammond Indexing: Amy West Cover: Feast Photography This work is copyright Apart from any use as permitted under the Copyright Act 1968, no part may be reproduced, copied, scanned, stored in a retrieval system, recorded, or transmitted, in any form or by any means, without prior written permission of the publisher.

Printed in Australia by Pinnacle Print Group, Victoria

asca.com.au

FOOD FOR THOUGHT FUEL FOR HAPPY, HEALTHY STUDENTS

by in association with Sassy Chef ALISON TAAFE

Contents About the authors

6

Introduction

7

Basic kitchen organisation

8

Canteen equipment

13

Food safety and storage

16

Food and recipe costing

26

Food ordering and food deliveries

29

Nutrition ‘101’: the basics

32

Catering for the School

35

Online parent ordering and cashless payment systems

38

Marketing the canteen

41

Managing volunteers

43

Canteen accreditation

45

Recipes Before school

47

Break time

65

Soup

96

Lunch - Poultry & Seafood

105

Lunch - Beef & Pork

143

Lunch - Vegetarian

163

Functions & Catering

177

Basics & Staples

197

About the authors ASCA has authored this book in association with the Sassy Chef, Alison Taafe.

ASCA is a not-for-profit member association of over 4500 schools in every state and territory in Australia. Its primary role is to help schools buy more efficiently in the school generally, and in the canteen specifically. In school canteens ASCA provides a range of assistance to the staff to manage their canteens effectively and sustainably.

We are delighted to develop this cookbook for school canteens and others responsible for feeding groups of children.

ASCA’s secondary role is to support the education of disadvantaged children. It does this by directing all its surplus funds to selected projects run by registered charities focused on the education and well-being of disadvantaged children.

We are pleased that ASCA’s Sassy Chef, Alison Taafe, has provided the recipes and much of the resource information for the book.

Alison Taafe attributes much of her success as a chef to the vigorous training she received at the world-famous culinary school, Westminster Hotel School in London, which boasts other celebrity alumni such as Jamie Oliver.

She landed her first Head Chef position at the age of 21 in London at JP Morgan Investments. Her culinary career exploded from there with offers from all over the world including the playgrounds of the rich and famous in the USA, France and Australia. This has resulted in her cooking for film and pop stars, sporting greats, Heads of State, and royalty including Queen Elizabeth.

She came to Australia in 1988, and was appointed as Chef for the VIP Lounge of the Australian Pavilion at World Expo 88, where she incidentally met her husband, Steve. Alison and Steve ran a successful gourmet catering business in Brisbane for five years. She was then drawn into the world of teaching the budding chefs of the future.

She now runs her own professional chef school, The Institute of Culinary Excellence (ICE), and continues to enjoy her life teaching others.

In 2004, Alison was the first ever chef to win a prestigious Churchill Fellowship and, in 2006, Alison claimed a further award: Outstanding Educator for Culinary Arts. In 2008, she released her first cookbook Fun, Fast and Fabulous Food, which was a roaring success. Then, in 2010 she released her second cookbook Leftovers Magic, which was also a tremendous success and reached the ‘best sellers’ list at Borders just before Christmas that year.

In her third book, Alison took you on the powerful journey of her beloved sister Laura’s fight to beat secondary breast cancer. She shared with you her vast knowledge of food and nutrition and information on healthy diets that she believes can literally reverse illness.

Through Laura’s story Alison showed us how, from a complete change of diet, ‘eating for your life’ saw Laura recover and become healthy. Alison is devoted to her family and Eat for your Life was written in honour of them.

In 2012 she was the Chef Ambassador for the Queensland Government's campaign ‘I love my tuckshop’ which saw her help to ‘health up’ over 1000 schools in Queensland. She is now the ASCA Sassy Chef and has nearly 5000 schools to help with their canteens and tuckshops.

8 About the authors

Above: The ASCA Sassy Chef, Alison Taafe.

Introduction ASCA is proud to bring you Australia’s first cookbook specifically written for school canteens. However, the recipes and information contained in the book are also a great resource for anyone catering for groups of hungry, healthy children. Recipes have been scaled to provide multiple portions for groups of children.

The inspiration for this book has been ASCA’s Sassy Chef, Alison Taafe. She has provided the recipes and has authored a number of the resource chapters. However, without the ASCA team of Alison Williams, Liza Hammond and Lynn Kelsall, the book would not have been completed. They worked to select and mould recipes that were best suited to school canteens, to provide photographs and additional information to make the recipes easier to use, and to edit and coordinate resource information chapters that were provided by a number of authors.

We asked Alison Taafe to work with us to write this book to help you create magic in your canteens. Our goal with this book is mostly to excite, motivate, help, educate and assist you in your day-to-day activities in your canteens.

While at the same time teach you how to create healthy, nutritious, delicious and easy food that will also make you a bit of profit too, which can’t be bad, can it?

We have decided to include as many tasty, fabulous recipes as we can, however there are also some important and useful chapters containing resource information for school canteens. There is a chapter on basic kitchen organisation, storing food and leftovers and reheating food safely, and another on equipping the canteen. There is also a chapter on food and recipe costing, which includes how to write and use a standard recipe card to ensure we give you the right tools to run your ‘canteen businesses’ effectively and efficiently, while still making a profit.

That will make everyone happy including the students first and foremost, the Principles and the P&C too. There are further chapters on food ordering to assist you, and a range of others including marketing, cashless canteens, and managing volunteers.

Finally, in the resources section, there is a chapter titled ‘Nutrition 101: the basics', so you can get your meals to be not only wonderful and delicious, but nutritionally sound too, which will help in the general well-being of all your students and customers.

Recipes have been developed to be healthy and nutritious, and the vast majority comply with state government school canteen guidelines. However, it is recognised that states have different guidelines and these guidelines vary from time to time. A small number may be outside the guidelines as we are also providing some recipes for the school canteen that provides for catering for school functions.

There is a small amount of advertising in the book which has helped us reduce the cost of the book. We have been careful to select suppliers in the advertisements who have successful records of being outstanding suppliers and supporters of school canteens.

The recipe chapters have been divided up into: Before School, Break Time, Soups, and Lunches - Poultry & Seafood, Beef & Pork, and Vegetarian. We have also added a chapter called Functions & Catering which will help with platter ideas for all those teacher and P&C functions that you might get landed with. Finally, there is Basics & Staples, which includes some basic sauces, some mayonnaises, and pizza bases, to name a few.

So, we do hope we inspire you a little.

Introduction 9

Basic kitchen organisation Mise en place This is the French phrase that professional chefs use which means ‘everything in its place’. It refers to everything required for the day, including equipment, food prep, recipes, serving equipment and dishes, labels, and pricing.

Paying careful attention to mise en place is the vital first step in your daily routine and will help you be much more organised and efficient in your kitchens.

This means you can concentrate all your efforts on producing quality products with maximum efficiency and minimal stress, and reduced chaos in the kitchen at the critical time of service.

Each kitchen will have different requirements and the mise en place for each will depend on: •

The type of kitchen, the equipment you have and what’s on the menu

•

The amount of students and staff you cater for

•

What needs to be done based on the foods you are serving

Work plans A work plan is a guide and a tool for improving your efficiency and alleviating stress. Write a work plan or a prep list so you can follow it during the preparation time before service.

The aim of the work plan is to help you: •

complete the skill in the minimal time

•

achieve the highest standard and with the least amount of effort

•

get everything done in time

Working in a hot environment, with the stress of working against the clock, requires you to get into the habit of working in such a way that energy is not wasted otherwise you'll be constantly worn out and very stressed. In the work plan you should: •

Know your menu and the dishes on that day/week

•

Read the recipes prior to writing the plan, so you know what you have to do

•

List the number of portions required

•

Write down the ingredients required for the number of portions

•

Write down the method of the recipe

•

Work out and write down the order in which the tasks should be done and allow an approximate amount of time for each task

•

Put the big/horrible jobs at the top of the plan as they will take you more time to do and you will have more energy early on

10 Basic kitchen organisation

Workplan example Hrs

7.00am

Preparation

Equipment required

Turn on all pilots and light ovens etc.

Ovens, deep fryers etc.

Put away all food deliveries and date

Check fridges and freezers, temps and cleanliness etc.

Make a cup of tea

7.15am

Start prep for sandwiches: Grate carrot, shred lettuce, slice tomatoes, grate cheese, soften butter Cut fruit for smoothies and juices

Done

Knives, mandolins or slicers, graters, plastic prep containers, chopping boards

7.45am

Prepare meat for main dish of the day

Knives, chopping boards, plastic prep containers

7.55am

Prepare recipe ingredients for dishes on menu today

Knives, chopping boards, bowls etc.

8.15am

Cook rice for sushi then allow to cool

Saucepan with lid, measuring jug, spoon

Prep for salads for the day 8.20am

Cook any proteins/starches for salads eg: chicken, sweet potato, pasta, etc.





Knives, chopping boards, saucepans, plastic prep containers

8.40am

Cook main meat item: Roast, braise, curry, pasta or stew

9.00am

Make muffins, biscuits or cakes

Mixing machine, bowl, wooden spoons, whisk, muffin trays or cake tins, metal spoon

9.20am

Prepare sandwiches /wraps and package

Serrated edge and butter knife and packaging

9.50am

Make up sushi rolls

Sushi machine or mat, chopping boards, knives and packaging

10.15am

Assemble and package salads for sale

Salad containers and dressing tubs

10.30am

Turn on and warm up all pie warmers, soup tureens, sandwich toasters

All equipment in canteen necessary for service

10.30am

Check food display and get all food out in canteen for sale

Make sure all food is packaged correctly, labelled and priced

Basic kitchen organisation 11

Work bench setup At the start of each day or session, you need to set up your work bench.

First of all, get your chopping board, making it sure it’s scrupulously clean. Use some non slip matting, or use a wet cloth or hand towel under the chopping board to make sure it doesn’t slip and is safe.

Always have a bin near you for rubbish and scraps, or alternatively, use a large bowl right next to your work area.

Keep a clean wet cloth right near you to wipe down the bench, the board and knives all the time, where safe to do so. This will get you into the habit of working cleanly. Of course if cutting raw meat or chicken, you must always wash the knife or any other equipment thoroughly in hot soapy water at 80-85°C (this is too hot for hand washing and will require the use of heavy rubber gloves). Rinse in equally hot water to kill off any bacteria or micro organisms.

Above: Alison's 'OCD’ (obsessive chef’s disorder) workstation.

Also being organised in your kitchen will help you feel less stressed, more in control and will enable you to work more effectively and efficiently.

Always use prep trays for food which is to be prepared (peeled, cut or crushed), for food which has been prepared (chopped onions, crushed garlic, peeled eggs etc.), and have a complete recipe so that if it’s a stir fry, you have everything you need to cook the dish within minutes.

Always wash up as you go too, it will save time in the long run. It feels like you are stopping and starting but if you leave it all to the end you will feel totally disorganised and stressed.

Basic knife use and safety Cuts are one of the most common injuries in the kitchen along with burns and scalds. Many occur when doing something stupid or not concentrating, for example, on cardboard boxes, plastic lids, food processor blades, and of course, knives. By following a few simple rules, you can eliminate or minimise the amount of cuts you will have.

•

Always use the appropriate knife for the correct job

•

Make sure your knives are always razor sharp

12 Basic kitchen organisation

•

Use a safe cutting action

•

Always chop or slice on a board which is stable

•

Always carry a knife point down and close to your body when you move around the kitchen. If you’re passing a knife to a colleague, pass it handle first

•

Keep all knives in a safe place when you are not using them. Use knife guards or tool boxes where possible

•

Never put knives away randomly in kitchen drawers

•

Always be aware of where knives are when you are using them

•

Never leave knives unattended in a sink full of water and washing up

•

Never catch a falling knife if it falls from the bench. Let it fall

Using the appropriate knife for the correct job is one of the most important things to remember. This includes: •

The types of knives available in your canteen

•

Their special purposes

•

How to use them safely and skilfully

•

How to clean and store them properly

PAIRING

UTILITY

COOKS

CARVING

BREAD

Above: The range of knives needed in a canteen.

ter ivet s l R Bo

Spine Tip

Cutting edg

Handle

e

Heel

Above: The parts of a knife.

Basic kitchen organisation 13

Knife sharpening Using a sharp knife is a very important factor for knife safety. To sharpen a knife you can use a: •

•

Stone −

Lubricate the stone with water, oil or detergent

−

Sharpen at a 15° angle to the stone

Steel to maintain the edge

Sharp knives need less pressure therefore you have more control and you reduce the risk of cutting yourself.

Cutting techniques Use the correct cutting action: •

Hold knife firmly by the handle with fingers together

•

Fingers should grasp the food, be tucked in while the thumb sits behind the food

•

Only knuckles should be visible from above

•

Knuckles should guide the knife

•

Keep the point of the knife on the board

Above: Correct cutting technique.

Knife care When you have finished using your knives: •

Wash carefully, especially where the handle joins the blade

•

Don’t use a dishwasher or leave in a sink of water

•

Dry thoroughly with the blade pointing away from your hand

•

Dry with a tea towel which is very thick or folded to become thick

•

Store in a wrap, wallet or tool box

•

Don’t wrap in a tea towel or put in the drawer without some kind of guard or cover on it

14 Basic kitchen organisation

Canteen equipment Equipping your school canteen, be it an initial set up, or when replacing equipment or infrastructure, can be a confusing and costly exercise. Architect or builder? Stainless or laminate? Fixed or mobile? Domestic or commercial? Self serve or queues? So many options.

Here are a few things to think about based on ASCA’s many years of experience, and the feedback from canteen managers over the years.

First and foremost, any decisions relating to the build or renovation of your canteen need to involve your local Environmental Health Department, and/or be based on the guidelines for a Food Preparation Premises. It is far better to involve these people before you build than to do costly retrofits if errors are made. In most instances your local council should be your first source of information.

Architect or builder? Whether to use an architect or builder is a big question that can have a huge bearing on the budget and workability of your canteen. Whoever your school chooses, you should consider the following: •

Ensure your canteen manager is involved in the design process at all times

•

Ensure your builder or architect listens carefully to your thoughts and opinions – a canteen is above all a workspace

•

Ensure there is adequate room allocated for all current equipment, in an appropriate place

•

Ensure adequate preparation space

•

Yes! Canteens do need an office area, computer, storage area, and a toilet

Stainless or laminate? The standard of fit out will depend on each school’s individual needs, canteen usage and of course budget. Whilst a stainless fit out would be amazing, it is not always within the budget, or indeed necessary.

A small school with limited canteen use will get decades of wear from a well-maintained laminate fit out, whereas a school with a large enrolment, open every day, may well see better value in the long term from a stainless fit out.

Domestic or commercial? The issue of the use of domestic equipment or commercial equipment is often a tricky one. Be aware that placing domestic equipment in a commercial environment can often void warranties – check carefully. Again, choice will depend on usage. If you only make six toasted sandwiches a day, a domestic model will be fine. If you use six loaves a day, it must be commercial. Make sure you look at the amazing products available from ASCA partner, The Good Guys Commercial. They are able to assist and advise with the trickiest of questions. In most instances domestic urns, toasters, rice cookers, microwaves, kettles and white goods are more than sufficient for a school canteen’s needs.

Food Grade containers: It is important to ensure that any containers or storage tubs purchased for the storage of food in the canteen are Food Grade containers. Do not recycle old containers from other storage use.

Canteen equipment 15

Functional kitchen solutions with The Good Guys Commercial

Ovens

Electric Frypans

Irons

Laptops

Cooktops

Coffee Machines

Vacuums

Desktops

Rangehoods

Toasters & Kettles

Carpet Cleaners

Printers

Microwaves

Dishwashers

Steam Mops

Tablets

Rice Cookers & Steamers

Refrigerators

Air Conditioners

Mobile Phones

Grills & Sandwich Presses

Freezers

Heaters

Digital Cameras

Mixers & Food Processors

Washing Machines

Televisions

Fitness Trackers

Deep Fryers

Dryers

Media Players

Personal Grooming

Great service, better prices.

1300 22 55 64 asca@thegoodguys.com.au

Canteen equipment list At the least, a basic fit out of a school canteen will require all of the following: Fundamentals

Equipment - general

Air-conditioning and heating

Thermometer – probe style

Phone

Stainless sandwich cutter

Computer

Selection of stainless knives

Fire extinguisher

2 x butter spreaders

Fire blanket

6 x stainless tongs

First aid kit

Stainless grater

Large rubbish bin with hands free lid Sturdy lunch baskets (laundry baskets) Clock 6 x fabric aprons, without pockets Hand trolley Canteen equipment

Cutlery: knives, forks, spoons 3 x vegetable peelers Can opener Measuring cups Measuring spoons Measuring jug 4 x large plastic chopping boards, colour coded

Microwave oven

6 x assorted saucepans and pots

Dim sim steamer

6 x baking/muffin trays

Stools and chairs

Crockery, plates and bowls

Instant boiling water unit

6 x mugs

Large capacity food processor

6 x glasses

School owned pie warmer

Lettuce storage container

2 x ovens (1 x combi oven)

10 x plastic storage containers

Fridge

4 x wooden spoons

Freezers Kettle/coffee machine Cleaning equipment Bucket Dustpan and brush Broom Garbage bags 10 x dish cloths, washable Nail brush Scourers

Incidentals Pin board and pins Straws Plastic wrap and baking paper Foil Paper bags Freezer bags Latex food handling gloves 2 x lever arch binders 20 x plastic pockets Permanent markers

Bleach

Ruler

Anti-bacterial hand wash

Clear contact

Jiff

Pens

Detergent

Scissors

Kitchen spray

White board and pens

3 x spray bottles

Tissues

20 x tea towels

Fly swat

Canteen equipment 17

Food safety and storage All professional and commercial kitchens around Australia and New Zealand must be Food Safe. Food Standards Australia and New Zealand or FSANZ is the government legislation that controls and monitors food safe standards to keep our kitchens clean, safe and efficient. It is based on the internationally accepted principle that the best way to keep food safe is to control the hazards that can arise during the production, manufacturing, handling and serving of food. Other requirements of the legislation are the skills and knowledge required of food handlers and supervisors (that’s you!). It also requires that the health and hygiene of food handlers and the cleaning, sanitising and maintenance of the food premises and equipment within the premises be kept to a very high standard.

Food spoilage is when food is no longer acceptable to eat due to a change in smell, colour, appearance, flavour, taste or ageing. This may be caused by many reasons but the main ones are listed below: •

Physical spoilage – bruised fruit, damaged foods, over chilled fruits and vegetables, freezer burn

•

Enzymic spoilage – over ripe fruits and vegetables, browning of fruits, unpleasant flavours

•

Chemical spoilage – due to oxidation in fats and oils, over used cooking oils, stale nuts

•

Microbial spoilage – due to growth of bacteria, yeasts and moulds

How do you know when your food is off?

When bacteria is the reason for food going off these are some of the things you can look out for: •

Slimy, sticky texture eg. processed meats

•

Putrid smell or sour odour eg. sour milk or dairy products

•

Soft and mushy texture eg. soft vegetables

•

Discolouration eg. green coloured meats

•

Sour taste eg. curdled milk

Like us, bacteria need the right conditions to grow. We like some food, some water, a nice temperature and atmosphere, not too cold and not too hot, and of course we need air or oxygen to breath. Take away one of these elements and we are going to be very unhappy. Bacteria is a living organism and not that different to humans. If we make conditions favourable they will love it and grow.

We can slow and stop the growth of bacteria but we need to be aware of the things bacteria need to thrive: •

Food – most bacteria prefer food that is moist and high in protein

•

Moisture – available 'water' creates ideal conditions for bacteria to multiply

•

pH – most bacteria grow best around neutral pH values (6.5 – 7.0)

•

Oxygen

•

Temperature – when food is kept at temperatures colder than 5°C or hotter than 63°C, bacterial growth slows down or stops

•

Time – bacteria can double in number every 10–20 minutes if conditions are favourable

If you consider how we have been preserving food over the centuries, we have in fact just been slowing down the bacteria growth or killing the bacteria completely. Bacteria hate all the techniques we use to prolong the life of the food and keep it safe eg. salting fish and meat, canning foods, freezing, pickling, etc. Remember though, just keeping food in the fridge and freezer or preserving it will only slow bacteria down and make it dormant. It will wake up again when we open a can, a jar, defrost, etc. Having said that, we are in control of overall food storage.

Another time food goes off is when it’s over fermented, which is caused by yeast. You can tell this has happened when: •

Flavours go off and there are musty odours

•

Liquids are cloudy eg. in juices

•

Sweetness decreases and sourness increases

•

Carbon dioxide is produced eg. gassy/fizzy

18 Food safety and storage

Also, if mould is produced and causes the food to go off, it's microbiological and easily recognised by: •

Growth on the surface of foods eg. cheeses

•

Mildew smell or musty odour

•

Soft and mushy texture of foods

A good mantra to follow: When in doubt, throw it out.

The ramification of eating or serving food which is spoiled is, of course, food poisoning: getting sick or injured after eating or drinking contaminated food and in our canteens, we are dealing with a high-risk group which includes young children.

Sometimes the biggest concern is that some food poisoning is invisible: you can’t see it, smell it or taste it.

Types of food poisoning:

Preventative measures:

Chemical

Cleaning

Toxic contaminants in the food eg:

All areas must be clean and they include:

•

Pesticides, insecticides, cleaning agents

•

Equipment

•

Contamination from packaging materials

•

Fridges

•

Food additives eg. sulphites

•

Freezers

•

Dry store areas

•

Ceilings

•

Garbage areas

•

Benches

Make sure you store all chemicals, cleaning fluids and toxic materials away from any foodstuffs. Ensure they are all clearly labelled and don’t reuse food containers such as jam jars and milk containers to store them in.

Physical May cause an injury eg: •

Glass

•

Metal shavings, coins, machine parts, plastic, wood

•

Stones, seed pieces, hard shell fragments

•

Plastic shards from takeaway containers

•

Jewellery eg. lost earrings (it could happen!)

•

Band aids (that’s why they make you wear blue ones so they can easily be seen in a professional kitchen)

•

False or acrylic nails

•

Cleaning cloths or metal scourer remnants

Did you know that there are 6 stages to washing a bench? 1. Pre-clean 2. Wash 3. Rinse 4. Sanitise 5. Final rinse 6. Dry in air Plus, when you are cleaning, the temperature of the water must be 80-85ºC. This temp is too hot for hand washing, and will require the use of heavy rubber gloves. Wash items for 30 seconds.

Pest Control All of us are susceptible to pests especially in a warm and humid climate. When dealing with pests it’s best to: •

Build them out

•

Starve them out

•

Chase them out

Biological •

Natural toxins in the food eg. some mushrooms, bush foods, seafoods, green potatoes, rhubarb leaves

•

Microorganism contamination in the food

•

Bacteria

•

Moulds

•

Viruses

And always engage a licensed professional when you have problems with pests in your kitchen.

Food safety and storage 19

Food handler hygiene You, your staff, and volunteers have a responsibility to your customers around personal hygiene. The food handler’s personal hygiene practices must minimise the risk of food contamination. There are some basic rules to follow to keep your body clean, fresh and safe: •

Bathe or shower at least daily

•

Wear clean, pressed clothing

•

Keep fingernails short and clean with no nail polish

•

Clean and neat hair covered or contained

•

Minimise jewellery

•

Do not use perfumes or deodorants with strong odours

When engaging in any food handling operation a food handler must not: •

Eat over unprotected food or food contact surfaces

•

Sneeze, blow or cough over unprotected food or food contact surfaces

•

Spit, smoke or use tobacco or similar products where food is handled

•

Be careful not to cross-contaminate foods. For example: −

Transferring micro-organisms from contaminated foods and work areas to cooked or prepared foods

−

Raw foods to cooked or ready to eat foods

−

From contaminated utensils to clean utensils

−

Handling cooked or ready to eat foods after raw foods

−

Sneezing into hands then touching food or utensils

−

Cleaning cloths used across different work surfaces or utensils

−

Placing eating or serving utensils in a pocket

−

From equipment to food

When to wash hands: •

Before starting work in a food preparation, handling workspace

•

Immediately before working with ready to eat foods after handling raw foods

•

Immediately after using the toilet

•

Before starting to handle food or going back to handle food after other work

•

Immediately after smoking, coughing, sneezing, using a handkerchief or disposable tissue, eating, drinking or using tobacco

•

After touching hair, scalp, mouth, nose or ear canal

•

After touching face, sores, rashes or cuts

•

After handling garbage or chemicals

•

After scraping plates and loading the dishwasher

•

After cleaning or handling potentially infectious material

•

After handling money

•

Before putting on clean gloves

And can you believe there is a standard for washing hands: •

Only use the hand washing facilities provided

•

Use warm running water and apply liquid soap

•

Lather well and rub hands vigorously together for at least 15–20 seconds outside the stream of water

•

Scrub all surfaces including back of hands, wrists, between the fingers and under nails

20 Food safety and storage

•

Use a nail brush for under and around each nail

•

Rinse thoroughly under warm running water

•

Dry hands thoroughly on a single use towel

•

Apply alcohol-based sanitiser and rub hands together until dry

So, remember these general points and you’ll be fine: •

Work in a clean, sanitised and tidy work area

•

Keep uniforms clean and laundered regularly

•

Keep personal hygiene to a very high standard

•

Be aware of food left out of the fridge

•

Store all food items correctly, within the correct temperature range and for the correct amount of time

•

Be professional and aware at all times within a commercial kitchen

Leftovers A few years ago Alison was asked to write a book called Leftovers Magic. Some of that book has been included as Alison believes in using up food and reducing wastage, but doing so in a safe way. Using leftovers can be dangerous if you don’t know the rules about reheating, storage and shelf life.

The Life of Leftovers Some people actually create leftovers by planning to over-cook with the idea that they will have enough to have another meal from their effort and to save them having to cook the following day. My sister and brother in law are prime examples, living on leftovers for days afterwards! My husband hates having reheated leftovers. He had a bad experience at boarding school where he was sick after eating reheated food and now, never wants it again.

He groans when I make him eat leftovers. He allows fried rice as the exception to the rule though! Most people define leftovers as containers of “stuff” that get shoved to the back of the refrigerator never to be seen again until they are green and furry. Of course there is a school of thought where people believe that some foods are better the second time around, such as curries and soups.

But, the big question is how long do leftovers last? And, the answer is not until they are all gone! Leftovers have a shelf life even when refrigerated, that needs to be respected or you could end up with symptoms of food poisoning.

Generally, refrigerated leftovers should be used within two to three days after cooking. You should only reheat food once and make sure it is hot all the way to the centre, especially if using a microwave. Throw away the leftovers of a reheated meal so there are no leftover leftovers!

As a general rule the two to three day guide applies to soups, stews, cooked meat and meat dishes, cooked poultry dishes, fried chicken and casseroles. I would definitely use up seafood dishes the next day and not store rice for longer than two days as this does go off quite quickly. Pasta, potatoes and vegetables are more forgiving and can last up to four days.

If you don’t anticipate using the leftovers straight away from your canteen, then freeze them to extend the shelf life. Of course some things don’t freeze too well, like pasta, potatoes and rice. Freeze in small portion sizes so you don’t have to defrost it all and waste half of it and remember to label clearly with what it is, when it was cooked and when it was frozen. There are things at the bottom of my chest freezer that I have never seen before in my life and could have been there for years! My husband has to hold onto my ankles while I delve to the bottom of it. I am only small and there is always a risk that I might fall in when I am having a clear out! Throw away food that you either don’t recognise, is freezer burnt or has no label on it.

When you do have foods leftover from your canteen make sure they are cooled down to room temperature quickly before being packaged up and covered. Keep in mind if foods are stored while still hot or warm, food spoilage bacteria delights in being just warm and reproduces by the thousands per second. It will also increase the temperature of your fridge, which will ultimately put the other foods already stored there, at risk. Label the containers either with a “use by date” or “today’s date.”

The next issue is reheating. Foods should be reheated thoroughly above a temperature of 75ºC. This means all liquids like soups and gravies should be brought to a boil and then simmered so heated thoroughly. Food should steam throughout, not just at the edges. If covered with glad wrap, when removed, the food should steam and be

Food safety and storage 21

hot all the way to the middle. Check it out before you eat it.

Here are some safety tips for storing food and using leftovers: •

Always store food correctly. Make sure it is wrapped well or in a container with a tight fitting lid

•

Always try to label and date leftovers, especially if you are freezing them

•

Try to use a refrigerator thermometer to ensure food is stored safely at below 4ºC and make sure to rotate food, ie use up food in the order that it goes in the fridge. FIFO (First In, First Out)

•

Don’t overload your fridge with lots of food

•

Don’t rely only on the look and sniff test to check if food is still ok, as this is a recipe for disaster. Food may spoil long before it looks, smells or tastes bad. It is a good way of checking, but shouldn’t be the only way. Check use by dates on food too

•

Use by dates are to be adhered to as the manufacturer is unsure of its safety after this date

•

Best before dates are guides to the quality and taste of the food. It is not dangerous to eat these foods after this date but they won’t taste as good

•

When reheating leftovers, especially meat and chicken, use a meat thermometer to check that it has reached the safe zone of over 60ºC. Always make sure it’s hot and steaming, especially if using a microwave or oven

•

When refrigerating leftover food, always allow it to cool down first at room temperature (for no longer than 1 hour), before covering it and putting in the fridge. If the food is hot when it goes in the fridge bacteria growth and food spoilage will be sped up. It also increases the temperature of the fridge where other foods are, thus increasing the risk of food spoilage for those items too

•

Separate large amounts of leftovers into smaller amounts when cooling and storing. This will help it cool down quicker too

•

There is a major difference between being frugal and being unsafe with food

•

Consume all leftovers within 2–4 days and one day for seafood

*Temperatures are correct at time of Leftovers Magic publication

22 Food safety and storage

The following tables are a quick reference to help with food storage.

BREADS

Bread, fresh

Muffins, rolls, wraps or flat breads

Room temp

Refrigerator 2-4ºC

Freezer -18ºC

Comments

Store at room temperature. Use the date as a guide or use within 3 to 5 days

Storing in the refrigerator promotes staling and isn’t always the best thing to do

6 months

Wrap well to prevent drying out; thaw at room temperature

1 day

3 days

6 months

Wrap individually and thaw at room temperature

Pancakes and waffles

1 day

2 days

2–3 months

Freeze with waxed paper between each two. Heat without thawing in a toaster or under grill

Pastries and doughnuts

1 day

1–3 days

3 months

Wrap individually and thaw at room temperature

Tortillas, corn or flour

1 day

1 week

3 months

Wrap well, thaw at room temperature

Room temp

Refrigerator 2-4ºC

Freezer -10 to -20ºC

Comments

Sponge

2 days (if no dairy)

3 days

4–6 months

Wrap well or they will get soggy

Fruit

2 months in an air tight container

Up to 6 months

1 year

CAKES

Christmas pudding

3 months if kept air tight

1 year, not recommended

6 months

Wrap well Wrap well. Sugar content will prevent it going off quickly.

Will stale if not in an air tight container

PIES Refrigerator 2-4ºC

Freezer -10 to -20ºC

Comments

Fruit, baked

1–3 days

6 months

Wrap well, thaw at room temp.

Heat in 185°C for 15 minutes

Meat

1–3 days

6 months

Wrap well, thaw at room temp.

Heat in 185°C for 30–40 minutes

Food safety and storage 23

DAIRY Refrigerator 2-4ºC

Freezer -10 to -20ºC

Comments

Cheese, hard (eg. cheddar, swiss)

6 months unopened, 3–4 weeks opened

6 months

Wrap well. Best used in cooking, will crumble when sliced. Thaw in refrigerator to minimize crumbling

Cheese, grated parmesan

6 months unopened, 3–4 weeks opened

6 months

Repackage in freezer bags and seal well

1 week

3 months

Texture can change. This is not recommended

2 days

Doesn't freeze well

Freeze small mounds of lightly sweetened whipped cream individually on a flat tray, then repackage so the mounds won’t be crushed. Thaw in refrigerator or serve frozen

Refrigerator 2-4ºC

Freezer -10 to -20ºC

Comments

1 week

Doesn't freeze well

Whites become rubbery, water separates

3 months, after opening

Doesn't freeze well

Texture will completely change.

Not recommended

Refrigerator 2-4ºC

Freezer -10 to -20ºC

Comments

Sliced meats, opened pkt

3–5 days

1–2 months

They lose flavour quickly, wrap tightly

Sliced meats, unopened

2 weeks

1–2 months

They lose flavour quickly, wrap tightly

Refrigerator 2-4ºC

Freezer -10 to -20ºC

Comments

Bacon and pancetta

5 days

1 month

Leave unopened in original wrapping, over wrap well

Sausage, raw eg. chicken, pork, beef

1–2 days

1–2 months

Wrap packages very well as they tend to get waterlogged and freezer burn

Salami sausage eg. pepperoni

2–3 weeks

1–2 months

Keep in original packaging, wrap well

Cheese, soft (eg. brie, camembert)

Cream, whipped

EGGS

Hard cooked Mayonnaise, commercial

HOT DOGS & LUNCH MEATS

BACON & SAUSAGE

24 Food safety and storage

HAM Refrigerator 2-4ºC

Freezer -10 to -20ºC

Comments

Fully cooked, vacuum sealed, unopened

2 weeks or date on package

1–2 months

Freezes but becomes watery when defrosted. 2 months only if necessary

Fully cooked, whole

7 days

1–2 months

As above

Fully cooked, half

3–5 days

1–2 months

As above

Fully cooked, slices

3–4 days

1–2 months

As above

Refrigerator 2-4ºC

Freezer -10 to -20ºC

Comments

Ground beef, raw

1–2 days

3–4 months

Remove from supermarket wrapping, keep well sealed in zip lock bags

Meat, cooked

3–4 days

2–3 months

Keep well sealed in zip lock bags

HAMBURGERS

FRESH: BEEF, VEAL, LAMB, PORK Refrigerator 2-4ºC

Freezer -10 to -20ºC

Steaks, raw

2–3 days

3–4 months

Keep well sealed in zip lock bags

Chops: pork, lamb or veal

2–3 days

3–4 months

As above

3–4 days Pork/chicken 2 days

3–4 months

As above

Refrigerator 2-4ºC

Freezer -10 to -20ºC

Comments

Roast joints

Comments

SOUP & STEWS

Meat based soup

3–4 days

4–6 months

Freeze in containers with tight fitting lids. Freezes better than bean/pasta which can become mushy

Broth based soup

3–4 days

4 months

Freeze in usable portions, in containers with tight fitting lids

Cream based soup eg. chowder

2 days

Does not freeze well

Stock: beef, chicken, fish

4–5 days

4–6 months

Freeze in usable portions, in containers with tight fitting lids

Stews

3–4 days

4–6 months

Freeze in usable portions, in containers with tight fitting lids

Can curdle and separate

Food safety and storage 25

MEAT LEFTOVERS, COOKED Refrigerator 2-4ºC

Freezer -10 to -20ºC

Comments

Meat and meat casseroles

3–4 days

2–3 months

Freeze in usable portions, in containers with tight fitting lids

Gravy and meat broth

3–4 days

2–3 months

As above

Sausages

3–4 days

2–3 months

As above

Refrigerator 2-4ºC

Freezer -10 to -20ºC

Comments

Whole: chicken, turkey, duck

2–3 days

6 months

Ensure they are well covered when frozen

Chicken or turkey pieces

2–3 days

6 months

As above

Refrigerator 2-4ºC

Freezer -10 to -20ºC

Comments

Fried chicken

3–4 days

4 months

Freeze in usable portions, in containers with tight fitting lids

Cooked casseroles

3–4 days

4–6 months

As above

Pieces, plain

3–4 days

4 months

As above

Pieces in gravy or sauce

3–4 days

6 months

As above

Refrigerator 2-4ºC

Freezer -10 to -20ºC

3–4 days

2–3 months

Refrigerator 2-4ºC

Freezer -10 to -20ºC

Comments

Cooked

3–4 days

4–6 months

Texture becomes mushy, cover well

Smoked

2 weeks or date on package

2 months in vacuum package

Vacuum package as the smell will permeate the freezer

POULTRY, FRESH

POULTRY, COOKED

PIZZA

Pizza

Comments Cover well to avoid getting soggy

FISH

26 Food safety and storage

SHELLFISH Refrigerator 2-4ºC

Freezer -10 to -20ºC

Comments

Cooked

3–4 days

3 months

If in shell, leave in shell. Dip in water and freeze to form thin ice skin to prevent drying.

Package well

Prawns, cooked

1–2 days

Don't freeze

Texture becomes mushy

Refrigerator 2-4ºC

Freezer -10 to -20ºC

Roasted

3–5 days

Not recommended

Become watery and lose flavour

Steamed

2–3 days

6 months

Place in zip lock bags

Potatoes, boiled or mashed

2–3 days

Not recommended

Become watery and lose flavour

Rice, steamed

1–2 days

Not recommended

As above

Rice, fried or risotto

1–2 days

Not recommended

As above

Pasta, boiled

2–3 days

Not recommended

As above

Refrigerator 2-4ºC

Freezer -10 to -20ºC

2 days

Not recommended

VEGETABLES Comments

FRUIT

Prepared fruit eg. salad

Comments Cook or puree, then freeze

Food safety and storage 27

Food and recipe costing Food cost percentage, selling price and profit In order to establish the Selling Price for any dish that you intend to sell in your canteens you must calculate the total Raw Food Cost used in the dish. To do this you first need to calculate the actual food cost of each ingredient in your recipe, then add them all together to get the total Raw Food Cost.

Your Selling Price needs to be set to achieve your desired Profit. If you have no other costs other than food, then you will need to “mark up” the Raw Food Cost to calculate your Selling Price.

You can use a standard rule (formula) to calculate your Profit and your Selling Price. For example, your rule could be that the Raw Food Cost (RFC) should be 30% (or 30/100) of the Selling Price. We call this percentage the Food Cost %.

If you have no other costs, then your Profit will be 70% (or 70/100) of the Selling Price.

So, you can use your Food Cost % to calculate your Selling Price and Profit.

Standard recipes To cost a dish or food item that you are making yourself you need to use a standard recipe (see the standard recipe card example below). It is important to use a standard recipe because it: •

helps you calculate how much food is required to be ordered first

•

allows the correct Food Cost %

•

maintains consistency of portions and continuity of quality with the dish

•

helps you write your work plan

Standard recipe costing card Here is an example recipe card for Stir Fried Noodles with Beef – it serves 20 Ingredients Hokkien noodles

Unit

Unit purchase price

Recipe qty

Recipe item cost

500g bag

$

3.50

1.5kg

$

10.50

Vegetable oil

1litre

$

5.00

4 tbsp @ 60ml

$

0.30

Lean beef mince

1kg

$

6.00

1kg

$

6.00

Red onions

1kg

$

3.00

4 @ 480g

$

1.44

Garlic cloves

1kg

$ 15.00

1 bulb @ 100g

$

1.50

Red capsicums

1kg

$

7.00

4 @ 200g

$

1.40

Broccoli

1kg

$

4.00

750g

$

3.00

Light soy sauce

1litre

$

2.50

250ml

$

0.63

Sweet chilli sauce

1litre

$

4.50

250ml

$

1.13

1 bunch

$

3.00

1 bunch

$

3.00

50g

$

1.50

Total Cost

20 serves

$

33.00

Cost per Serve

1 serve

$

1.65

Coriander Sesame Seeds

28 Food and recipe costing

1kg

$ 30.00

Here’s a simple way of explaining the calculations: Ingredients

Purchase cost

Recipe cost

Hokkien noodles

$3.50 per 500g bag

Recipe requires 1.5kg

Price per g is $3.50/500 = $0.007

Cost is 1500 x $0.007 = $10.50

Price per litre is $5

Recipe requires 60ml

Price per ml is $5/1000 = $0.005

Cost is 60 x $0.005 = $0.30

Price per kg is $6

Recipe requires 1kg

Vegetable oil

Lean beef mince

Cost is $6 Red onions

Price per kg is $3

Recipe requires 4 onions

Price per g is $3/1000 = $0.003

Weigh or estimate – approx. 480g Cost is $0.003 x 480 = $1.44

Garlic cloves

Price per kg is $15

Recipe requires 1 bulb

Price per g is $15/1000 = $0.015

Weight or estimate – approx. 100g Cost is $0.015 x 100 = $1.50

Marking food up for sale to make a profit Now you have calculated your Raw Food Cost for a standard recipe you need to establish your Food Cost % to calculate the Selling Price.

For example, if the Raw Food Cost (RFC) per serve is $1.65 (which is the case for the example of Stir Fried Noodles with Beef), and you are using a Food Cost % of 30% (and you have no other costs), then: Selling Price is RFC ($1.65) divided by 30%, so it is $1.65 x 100 / 30 = $5.50 Profit is Selling Price ($5.50) multiplied by 70%, so it is $5.50 x 70 / 100 = $3.85 Of course, canteens and commercial cafes do have other costs and these are labour costs and overheads.

In a commercial cafe, when calculating the Selling Price, the following rule is generally used: 30% Raw Food Cost + 30% Labour Cost + 30% Overheads + 10% Net Profit = Selling Price So, the Food Cost % is still 30% of the Selling Price, but the Profit is now only 10% of the Selling Price.

In your school canteen you probably won’t be charged for overheads but you do have labour costs. In the above example, $5.50 may be too high a Selling Price in your canteens. So, the fact you are not paying any overheads might allow you to lower the Selling Price to $4.00. You can use this to do the calculation to see what profit you are making at this Selling Price.

For the above example with Selling Price of $4 and Raw Food Cost (RFC) of $1.65 The Food Cost % = RFC/Selling Price x 100% = 1.65 / 4 x 100% = 41.25% If the Labour cost is 30% of the Selling Price then: Profit % = 100 % - Food Cost % - Labour Cost % = 100% - 30% - 41.25% = 28.75% Therefore the profit is now 28.75% of $4 (or 4 x 28.75 / 100) which is $1.15 If you raise your Selling Price and keep your Food Cost % the same, you make more money. Also, if you use cheaper items and make changes to your recipes to save a bit of money, you can also make a decent profit.

Food and recipe costing 29

Mark up percentage While the Food Cost % is commonly used in commercial cafes, you may be more used to calculating your selling price by using a Mark Up %. You will still need to calculate your Raw Food Cost (RFC).

Using a Mark Up % calculate your Selling Price as Cost plus Mark Up. If we assume the only costs are the Raw Food Costs then: Selling Price = RFC + RFC x Mark Up % / 100 In the example of the Stir Fried Noodles with Beef, if the Mark Up % was 80% then: Selling Price = $1.65 + ($1.65 x 80 / 100) = $1.65 + $1.32 = $2.97 Remember that the Mark Up % should be applied to your total cost which will include the Raw Food Cost plus other costs that you are charged including labour and possibly overheads.

It is important to understand how to cost your items for sale to maximise your profits.

30 Food and recipe costing

Food ordering and food deliveries In all kitchens food ordering is often done by the supervisor or manager. It has to be done by someone responsible and someone who knows the menu, the recipes, the stock levels of food you already have and how much you have to spend. If you are given this job and responsibility then the first questions you need answer are: •

What’s on your menu and what is required

•

What are the current stock levels

•

What are the minimum and maximum stock levels of food you already have

•

What is the frequency of delivery

•

How much do you expect to use of each product

•

What is the optimum shelf life of the products

Purchasing system You should aim to have an efficient purchasing system that: •

Minimises expenses

•

Maximises profits

•

Minimises waste – remember, over ordering can result in waste, but under ordering may mean you miss opportunities for sales

Your purchasing system should keep records of what you have ordered and you should advise suppliers of: •

Who is ordering

•

Where it is to be delivered

•

Date of delivery

•

Time of delivery

•

Product required (purchase specification) and quantity

•

Cost of product

Supplier selection It is important to choose good and reliable suppliers and importantly, check your supplier has the appropriate quality accreditation. Where possible arrange for your orders to be delivered to your canteen. Picking up supplies from local shops can create quality problems once you have transported them to the school, particularly for frozen foods and your time costs money and takes you away from preparing food in your canteen.

It may seem like you are saving money by ordering from many different suppliers but building a strong relationship with a regular supplier, that can deliver most of your needs, will save you money in the long run, increase reliability and service, and reduce your administration costs.

Schools that are members of ASCA receive recommendations about the best suppliers in your region for you to use. ASCA selects recommended suppliers that meet all required criteria including: •

A strong record in schools

•

Stocking a wide range of products school canteens require

•

Quality accreditation

•

Service level requirements

•

Provision to ASCA members with their best pricing

Food ordering and food deliveries 31

Deliveries Delivery time should be convenient for the establishment. For example, don’t accept the dairy will only deliver at 3am in the morning when you don’t arrive at work until 7am. The products will be left at your door for 4 hours which is not acceptable. Sometimes you will need to negotiate with your supplier to find delivery times that work for both of you, and also to balance your costs and minimum delivery quantities. This is when it pays to be a long term customer of a good supplier.

When a delivery arrives at your canteen you should consider the following things: •

Only designated staff receive goods

•

Items must match original food order

•

Quantity, quality, use by dates etc.

•

Temperature of food eg. frozen is frozen and dairy is within safe range

Never sign an invoice or delivery docket if there are any discrepancies. Check the following information: •

Supplier’s name

•

Docket or invoice number

•

Date

•

Credit or changes to order

•

Prices

•

Total price

•

All items correct in quantity, weight, etc.

•

Acceptable quality

•

Signature required when accepting goods

Any variations can be reported by: •

Indicating on the docket

•

Have delivery driver witness and initial it

•

Notifying the supplier immediately

•

Requesting a prompt replacement or credit note

•

Returning the goods where possible with the driver

Even the very best supplier will occasionally be out of stock of a product that you require and this should be monitored carefully: •

Select suppliers which regularly deliver to schools and stock the products you need, so they are rarely out of stock

•

Where possible, make regular orders so the supplier can estimate stock requirements

•

Advise the supplier that you need to be told in advance if there is a product in your order which is out of stock

•

Only accept substitutes when agreed with the supplier

When you are happy that everything has been delivered correctly then you have the job of putting it all away in its correct place, making certain the items are marked with the delivery date. Don’t leave the delivery out in the kitchen all day because you are too busy. You must see to it straight away.

When you are breaking down large items such as 5kg butter into smaller pieces you should always label everything for the following reasons: •

Helps identify food items in fridges and freezers especially

•

Helps with stock rotation (using the First In First Out method)

•

Helps control perishable items

•

Maintains the quality of perishable items

32 Food ordering and food deliveries

Safety It is very important to employ safe lifting procedures for goods when they arrive: •

If it looks too heavy, don’t lift it – get help

•

Never bend from the waist only

•

Keep your back straight and bend your knees

•

Never lift heavy objects higher than your waist

•

Avoid carrying awkward and/or unbalanced loads

•

Hold heavy objects close to the body

•

Where possible use a hydraulic lifter or low trolley

•

Never climb up shelves, use a ladder

Also you should: •

Ensure that store rooms are well lit

•

Always store heavy objects low to the ground

•

If goods are delivered in packing cases, remove and safely dispose of nails, staples and other sharp metallic objects which may cause injuries

•

Use the correct implement to open boxes or other containers

•

Keep all containers covered to keep out dust, insects and vermin

An efficient ordering system minimises expenses, reduces waste and increases profits.

Food ordering and food deliveries 33

Nutrition ‘101’: the basics In 2012 Alison wrote a book called Eat for your Life. Taking some of the information on nutrition from this book, here is a glimpse into the book and the importance of nutrition.

Eat for your Life Nutrition is a simple process by which our bodies receive the nutrients we need to grow and thrive. Simply put, we need to eat food. Our bodies break down the nutrients in the food and then they are absorbed into our body to be later passed out as waste. Sounds simple, doesn’t it? I am so glad I stayed awake during Mrs Etheridge’s (Mrs E) class on biology at School. I knew I would need this information one day!

The whole process of nutrition is rather complicated, and includes several organs working in perfect unison. When we eat food, we automatically decide to chew or just swallow. Our teeth were designed to do this chewing job.

Having had two teeth out and an implant put in recently, I am now realising just how much I relied on my back teeth to help me eat! When we have finished chewing the food – with the assistance of saliva, which helps moisten it – the salivary glands release an enzyme. At this stage it begins converting starch to glucose, which is the sugar our bodies need for energy and growth. Then we swallow the food with the help of our tongue and epiglottis (or ‘wigga wagga’ as I thought it was called until aged fourteen. Thanks again ‘Mrs E’ for clearing that one up for me).

Once we swallow, the chewed food enters the oesophagus where involuntary muscle contractions move it along.

Amazing, isn’t it? Did you watch that show the Human Body? It was quite thrilling watching our bodies do things we just take for granted.

The food then passes through the gastroesophogeal sphincter and into the stomach. In the stomach, the food is mechanically churned as in a washing machine (mine actually sounds like one sometimes, too). At the same time a mixture of hydrochloric acid, peptic acid and mucous helps break it down further. From the stomach, food enters the small intestines: a coiled tube, three metres long. Here, the final digestion of proteins and carbohydrates occurs. Sugars and essential amino acids enter the blood stream via the villi, or small, hair-like structures in the small intestine. Glycerol and fatty acids are then absorbed into the lymphatic system. The liver sends bile to the small intestines, which help break down fats, while the pancreas releases pancreatic juice, which helps neutralise the digested food. The pancreas is also responsible for sending insulin into the blood stream. Insulin signals cells to take up glucose in the blood stream: something that fails in diabetics and consequently leads to their problems.

That’s why type 1 diabetics have to take regular insulin shots to help ferret the glucose out of the blood stream and into the cells and muscles.

The hypothalamus in the brain sends signals to the body regulating both hunger and satiety. At the same time several other hormones aid digestion. I think mine might be on holiday or asleep at the moment, as I seem to be always hungry and wanting chocolate. No, and I am not pregnant either. Finally, the remaining liquid and undigested solids pass through the large intestines and leave the body. Lovely!

What your body needs To be perfectly healthy and in perfect balance, most people accept the human body needs nutrients: carbohydrates, proteins, fats, vitamins, minerals, fibre and water – all eaten in moderation – in order to thrive and survive. But, most people live to eat and not eat to live, especially the kids coming to your canteens. You are dealing with kids and young adults everyday who are not expected to know this. They eat food they like or what you cook for them. Left to their own devices, nutrition is probably the furthest things from their minds when they enter your canteen.

Most of us know that we should eat all in moderation and not overdo the bad stuff. You are in the very powerful position of nutritionally balancing everything that you serve in your canteens.

Nutrients Here is some good general information regarding nutrients:

Carbohydrates Carbohydrates include sugars and starches, and their job is to provide energy for our bodies. Carbohydrates are naturally occurring in fruits in the form of fructose, in milk in the form of lactose, and in starches like flour,

34 Nutrition ‘101’: the basics

vegetables and wholegrains. They are also found in refined or processed sugars, such as white sugar in the form of sucrose, high-fructose corn syrup and honey. Potatoes, white rice and processed foods high in sugar and white flour break down very quickly, causing a surge in blood sugar levels. If these foods are consumed frequently, they will eventually contribute to insulin resistance or diabetes. These foods are considered to be high GI (glycemic index) foods and should really be avoided where possible. Try to include good carbohydrates and alternatives where you can. Use sweet potatoes instead of white potatoes, brown rice instead of white, brown or multigrain bread or wraps instead of white varieties and change up pasta and flour to wholemeal instead for some simple changes that could make a massive difference.

Proteins Proteins build and repair muscles and tissues and create immune compounds that fight infection. So this is a great one for kids and young adults to include in their diets. Lean protein sources such as poultry, eggs, legumes and soy products are considered healthier than red meat and other animal products as these can be high in saturated fat, which is a problem in the diet generally. Try using chicken or turkey lean mince or meat as alternatives to fatty meats like lamb, pork, sausages and processed salami, etc. Plant-based proteins are considered by many to be incomplete proteins or second-class proteins. However, some of them like nuts (I know the rules on nuts in schools, so don’t shoot me here!), legumes, seeds and kernels such as pepitas and sunflower kernels and grains for example, contain all nine essential amino acids and should be included where possible. Try using quinoa, barley or chickpeas in your salads for a change to pasta or rice. Also, lentils make a nice salad, soup or stew as a vegetarian option.

Fats Fats were thought of as the enemy for many years, but our bodies actually need some fat to regulate blood pressure, form blood clots, produce neurotransmitters and hormones, protect and insulate vital organs, help transport fat soluble vitamins such as A, D, E and K around the body, modulate the immune system and even help us lose weight! You like this last bit about fat, don’t you? But you can’t just start eating all kinds of dietary fats indiscriminately to lose weight. Sorry, not all fats produce the same results. The key to eating fats wisely is by selecting monounsaturated and polyunsaturated fats which are found in canola oil, olive oil, avocados, almonds, walnuts, hemp seeds, chia seeds and flax seeds, and avoiding the saturated fats found in butter, cheese, cream, milk, dripping, lard, pork fat, animal fat and meat. You could simply substitute these for their low fat cousins though. Omega 3 fatty acids, found primarily in fish and flax seeds, are also essential for good health, and should be included frequently in our diets and where possible in your dishes in the canteens. We should limit the amount of saturated fats found in animal and dairy products, and trans fats found in commercially baked goods and snack items.

Vitamins and Minerals Vitamins and minerals are essential nutrients that must be supplied through diet and preferably not by synthetic supplements. Vitamins and minerals fend off chronic disease, convert into energy, and keep our bodies healthy in lots of ways. Below is a list of some of the essential vitamins and minerals and their benefits.

Vitamins: Vitamin A: For vision, growth, healthy skin, teeth and bones.

Food Source – Oily fish, liver, eggs, cheese, carrots, pumpkin, broccoli, asparagus, spinach, kale, spirulina, dulse, kelp, laver, chlorella, wheat grass, barley grass powder, mustard greens, alfalfa sprouts, beet greens, Swiss chard, bok choy, parsley, coriander, collards, dandelion greens, sweet potatoes, red capsicum, squash, turnip greens, watercress, cayenne pepper, apricots, mango, rockmelon, pawpaw and peaches.

Vitamin B1: For healthy nerves, muscles and heart.

Food Source – Fish, legumes, tree nuts, peanuts, rice bran, brown rice, wholegrains, nutritional yeast, peas, rice bran, spirulina, asparagus, broccoli, Brussels sprouts, kelp, dulse, oatmeal, plums, raisins and prunes.

Vitamin B2: For good vision, energy and healthy red blood cells.

Food Source – Eggs, cheese, yoghurt, dairy, poultry, soy, legumes, nuts, spinach, whole grains, avocado, broccoli, asparagus, mushrooms, green leafy vegetables and watercress.

Vitamin B3: For energy, skin, digestion and nerves.

Food Source – Fish, poultry, eggs, dairy, liver, nutritional yeast, nuts, potatoes, carrots, tomatoes, dates, peanuts, wheat germ, whole wheat, parsley, corn, corn products and dandelion greens.

Nutrition ‘101’: the basics 35

Vitamin B6: For healthy red blood cells, break-down of protein and fat.

Food Source – Fish, eggs, legumes, nutritional yeast, seeds, grains, leafy vegetables, carrots, peas, potatoes, avocado, beans, broccoli, soy, tempeh, sunflower seeds, walnuts, rice bran, brown rice, blackstrap molasses, rock melon and bananas.

Vitamin B12: For repairing DNA, creating red blood cells and helping nerves.

Food Source – Poultry, fish, eggs, fortified soy products, tempeh, nutritional yeast, seaweed and alfalfa.

Folateic Acid: For healthy red blood cells, protection from cancer and cognitive decline.

Food Source – Lentils, legumes, seeds, cheese, fatty fish, whole grains, brown rice, spinach, asparagus, mushrooms, peas, leafy greens, potatoes, sweet potatoes, carrots, citrus fruit and dates.

Vitamin C: For healthy bones, teeth and gums, iron absorption and wound-healing.

Food Source – Rock melon, citrus fruit, strawberries, blueberries, apples, pineapple, pawpaw, mangoes, black currants, rock melon, goji berries, raw cacao, capsicums, leafy greens, dulse, cruciferous vegetables, turnip greens, dandelion greens, onions, radishes, tomatoes and persimmons.

Vitamin D: For healthy bones and teeth, immunity and blood pressure.

Food Source – Dairy products, eggs, fish, soy products, mushrooms, oatmeal, sweet potatoes and vegetable oils.

Vitamin E: For immune function and healthy cell membranes.

Food Source – Nuts, seeds, grains, avocados, leafy vegetables, vegetable oils, soy, wheat germ, brown rice, eggs, dulse, soy and legumes.

Minerals Calcium: For healthy bones and teeth, muscle contraction, controlling blood pressure, reduction of risk of colon cancer and assisting with weight loss.

Food Source – Dairy products, salmon, sardines, tofu, green leafy vegetables, seaweed, okra, peas, legumes, fruit (especially citrus), sesame seeds, soy and soy products, nuts, pumpkin and sesame seeds.

Iron: For transporting oxygen around body, healthy muscles, cell function and enzyme formation.

Food Source – Organ meats, red meat, sardines, shellfish, leafy greens (spinach etc.), cruciferous vegetables.

Having said all that, we not only need to eat the right foods but, equally as important, we need the right amount of them each day and in the right balance on our plates.

Right: Nutrition Australia's Healthy Eating Pyramid – a simple visual guide to the types and proportion of foods that we should eat every day for good health.

36 Nutrition ‘101’: the basics

Catering for the School Does your canteen cater for school events such as general meetings, staff gatherings or PD days? One way to help boost your profits, save the school money, and raise the canteen’s profile within the school, is to cater for school functions. As long as you can be given a couple of days’ notice before a function so you have time to plan, you are likely to find that catering for these functions is not too difficult.

It’s not uncommon for schools to forget to utilise the canteen for in-house functions and to obtain food from outside sources. This means money going out of the school. Remind relevant personnel including your principal, the office, staff and the P&C committee, that you are available to cater for functions. They just need to give you some notice.

You can also market yourself outside the canteen. Offer take home dinners for the teachers if pre-ordered, such as family and/or single serves of lasagne or quiche?

Keeping track of costs Remember you need to run your canteen as a business. Whilst an occasional, simple platter of sandwiches may not be an issue, frequent catering can significantly impact your canteen’s Profit and Loss figures if not handled correctly by yourself and your Business Manager/Bursar/Senior School Assistant. In particular, preparation for catering can become complex and labour intensive.

Similarly, stock provided by the canteen for school functions (eg. staff tea, coffee and milk for camp catering, fetes and fundraisers) also negatively impacts your canteen’s profit and loss. If you are providing food and services to other faculties within or outside the school, it is important these costs and services are detailed and charged to the department concerned. Providing goods and services to other departments for ‘free’ will impact your Profit & Loss, and may result in your canteen showing a financial loss.

It is important you advise your Business Manager/Bursar/Senior School Assistant every time you provide food and services to another department. They will create a transfer of costs to the correct department which ensures you are paid for the work you do, and that the canteen Profit & Loss figures produced are a true and accurate reflection of your work.

Catering for the School 37

Costing your catering For simple catering For a platter of sandwiches or cakes, costing can be as easy as using your canteen menu. 10 rounds of sandwiches @ $X per round = $total.

For more advanced catering Advanced catering is more detailed and more complex in style and will involve extra paid hours. You might like to discuss with your Business Manager/Bursar the sample pro forma opposite. It can be a way of initiating discussions regarding how catering costs are handled at your school.

Cost of goods Provide separate invoices where possible, and you should include all receipted and invoiced purchases, as well as a cost for incidentals – such as margarine, condiments, doilies, serviettes, glad wrap, plastic cutlery, etc.

Cost of wages Your total labour hours including shopping, preparation, delivery and clean up times need to be included in your calculations.

% Profit on cost of goods This figure is decided by the school.

'Real world' catering costs Undertake a quick scan of internet catering sites to reveal just how much catering costs out in the real world. How do your prices compare? Some examples that are easy to find are: •

Executive point sandwiches – cost per round

•

Club sandwiches – cost per round

•

Half cut filled wraps – cost per half wrap

•

Mini filled bagels or rolls – cost each

•

Traditional fruit platter (with yoghurt dip) – cost to serve 10

•

Pastry platters (party pies, pastries, filos etc) – cost per serve

•

Sandwiches and fruit – cost per head, including number of rounds of sandwiches and number of pieces of cut up fruit each

•

Roast veg pizza, chicken patties in rolls with coleslaw, sweet slice, and fruit – cost per head

•

Morning tea – cost per head, including content which will range from scones with jam and cream, to adding a savoury or sandwich portion

38 Catering for the School

CANTEEN CATERING Date:

Time/location:

Signature (authorising personnel/faculty head):

Number catered for: Menu:

COST OF GOODS

INVOICE ATTACHED Y/N

COST

INCIDENTAL COSTS WAGES OTHER TOTAL COST TO FACULTY Signature (caterer): Signature (Business Manager/Input Officer): Charged to/Faculty Code: Date:

Above: A sample canteen catering form where costs and services are detailed and charged to the department concerned.

Catering for the School 39

Online parent ordering and cashless payment systems Over two thousand schools in Australia now use online ordering, or some form of cashless system, in their canteen to save time for staff and volunteers, to improve security, to provide better information to manage the canteen, and most importantly to provide a better service for their customers including students and parents.

The benefits Online ordering and cashless systems are generally implemented to improve the efficiency and profitability of school canteens, tuckshops or dining halls, and to upgrade customer service for parents and students.

Online or pre-ordering systems are the ideal solution for primary schools. Senior schools can also implement and offer cashless card payment on-campus using their existing student ID cards.

An early adopter was Barker College in Sydney which decided to go cashless in their tuckshops using a combination of cards and online ordering in 2008. The main impetus for the move was to increase staff and student safety as their four tuckshops were processing a lot of orders which meant a lot of cash handling and storage.

Pascal Perrotin, Catering Manager, says “It has been absolutely fantastic. A lot of schools have come to see us.

In the first year of introducing the cards in the Barker College tuckshops we saw a strong growth of customer numbers and sales. The cards are so quick to scan that they dramatically reduced our queues which means we are able to increase our throughput. The school has seen a yearly increase in sales since going cashless”.

Barker College has also appreciated the increased information the school and parents can now access about student purchases. The canteen can source detailed information about their product sales and trading times and the parents can limit the student funds and track their purchases.

Online ordering and cashless systems can save two hours of staff time in the canteen, allowing more time to prepare healthy choices. Importantly there is time to plan and prepare in advance, and orders can be handled quicker at peak times as cash handling is removed or reduced.

Importantly, sales generally increase by 20%–30% as the ease of ordering for parents and students increases and canteen service improves.

Parents like the ease of use of online ordering, and the greater control it gives them over spending. Facilities like highlighting student allergies are a further benefit. For students, the cashless card systems mean that the cards can only be used to buy on campus and spending is reduced off campus.

In summary canteens look for the following benefits: •

Improved duty of care by removing cash handling risks

•

Greater parental control over spending

•

Improved sales reporting and financial accounting

•

Increased throughput by removing canteen congestion

•

Time saving for canteen managers

Selecting a Supplier There are many suppliers of online ordering and cashless systems for schools and school canteens, but buyer beware applies. They vary considerably in the quality of the service offered and the fees.

ASCA is an independent adviser to schools and school canteens, and it can provide your school with advice about the leading suppliers. It also offers its members discounted fees from some of these suppliers.

In some states and territories, the government has endorsed or chosen to use selected suppliers. For example, the market leader, Flexischools, has been given approved supplier status in Queensland in the recently developed category of online ordering and cashless payment systems for schools. Flexischools was also chosen by the ACT Government to roll out online ordering to ACT government schools. And Flexischools has been endorsed by the

40 Online parent ordering and cashless payment systems

Victorian Government as a system which integrates with the finance and management system, CASE21, used by state schools.

Of course, supplier websites provide a wealth of information. Look carefully to see where they include testimonials from their customers. Importantly you should speak to other schools in your region which have systems in place already to ask about their experiences.

Selection Criteria As the quality of the solution and the support is very different between suppliers, the first task is to eliminate suppliers that do not meet the required selection criteria which will include: •

Choose a supplier with specific canteen expertise rather than a generalist supplier of cashless payment systems. This is because you may need some customisation of the system for your canteen, and you and your parent customers will need service support from people who understand school canteens

•

Dedicated customer service and support is critical. There must be experts available to quickly to solve any issues −

what happens if the school’s internet is down

−

ensure all orders are fulfilled every day, proactively contact you

−

take the parent calls on your behalf to let you focus on the lunch rush or event

The best suppliers will have a service available from 7am to 6pm including during peak parent ordering times •

The equipment and technology system must suit the school’s requirements, have minimal impact on the school’s IT and resources, and provide for a range of devices used by parents and students

•

Ensure the supplier is licenced (AFSL) to deal in non-cash payment and deposit products – this ensures the safety of your funds (held separately to operating accounts and audited) and privacy principles

•

The system must provide for your reporting requirements, and should minimise accounting and administration tasks for the schools, such as managing parents and refunds

•

The supplier should manage your start up with you, including setting up menus and providing training

•

While it may not be an immediate priority, check that the system can be expanded in the future to handle online and cashless payments across the school such as fees, events, uniforms, etc

•

When comparing supplier fees, check that you are comparing like with like. For example, transaction fees should only be charged on turnover through the system, and not on other cash transactions

The Equipment and Technology A fully-hosted service is preferable to one that resides on the school’s systems. This will mean minimal impact on the school’s IT. Therefore, it is important the supplier can demonstrate high levels of security and uptime for its systems.

In the canteen you will need a PC and a printer to print labels. But you should not need to implement point-of-sale equipment if your priority is to introduce online ordering. Online ordering will vastly reduce the amount of cash taken at the canteen. So you can reassess the need for point-of-sale equipment at a later date.

You should select a supplier that is able to integrate the new system with other school functions as required such as photocopying or web portals.

Parents or students should be able to access your system through a range of devices including computers, tablets and smart phones.

Customer Satisfaction It is not unusual for canteen staff and some parents to be initially wary about the introduction of online ordering or cashless systems. However, the best systems are overwhelmingly successful with staff and parents once they are installed.

The best suppliers measure customer satisfaction. For example, Flexischools reports that 93% of parents and 94% of suppliers are highly satisfied with their service. They back up their reputation by offering a guarantee of a 12 month refund on the online ordering set up cost if the school decides to pull out, an offer that they say has never been taken up by any school.

Online parent ordering and cashless payment systems 41

4.7 STARS ACROSS 45K+ REVIEWS ON THE APP STORE & GOOGLE PLAY & 155M+ ORDERS OVER 15 YEARS

Easier for parents. Better for schools.

Flexischools enables cashless payments and online ordering for schools.

All school services including canteen, uniform shop, events, and fundraisers can be set up on Flexischools, giving parents the flexibility to place school orders and make cashless payments online at any time.

Join 1650+ schools already using Flexischools and move your canteen online today!

Scan or visit www.flexischools.com.au/schools to simplify your school services

Marketing the canteen Getting your staff, students and parents interested in, and purchasing from your canteen involves you marketing to your customers. Your parent body and staff can be reached via newsletters, the web, intranet or mail to the home.

It is important to keep information clear, accurate and visually appealing.

Marketing your canteen to students can be done in many ways:

It begins with the food People 'eat with their eyes'. Food that looks good sells itself – fast! Spending time (and money) displaying food so it looks its best more than pays for itself. Some simple suggestions: •

Stand in front of your counter as a student would and have a good look. What can you see, what can't you see, and what grabs your attention? What could you display better? Does your canteen need a makeover?

•

Cut sandwiches diagonally so students can see ingredients. Display the cut sandwich on a clean fresh tray or in a cold hold display unit

•

If it can’t be seen, it’s difficult to sell it

Use eye-catching signs as much as possible •

The signs don’t need to be expensive or highly professional, they just need to catch the students’ attention. For example, daily specials can be highlighted on a simple-coloured board with the word Look drawn in thick text and the o’s looking like eyes

•

If any of your volunteers do scrapbooking – perhaps they’d like to make the signs

•

Put signs or signage in the same place every day. Pick a place where the board will really stand out. If you place the sign in the same place every day, students will start to look for the sign

•

On cold mornings put up a big sign promoting yummy tummy warmers – hot chocolate, toasted sandwiches, hot rolls, soups

•

The same for hot weather – promote cooling food and drinks such as frozen OJ, bags of fruit, salad, greek yoghurt with coulis or fruit, slushies

•

Involving students in the canteen will lead to increased patronage of the canteen. For example, run a competition for the best recipe/idea

•

Ask senior art students to do signs for the canteen – they usually design some fantastic signs

Look carefully at your surroundings Does your canteen need a face lift? Does it need a good clean and paint job? Do the 10 year old posters need to be replaced? Do your menu boards need redoing?

Remember our students are now savvy shoppers and if they are 'bored' with the canteen menu and surrounds, they will talk with their feet, and stay away. Keep striving to make your canteen fresh, vibrant, appealing and varied.

Celebrate Canteen Week Each year ASCA allocates a week where we invite and encourage canteens to participate in Celebrate Canteen Week. This week allows you to participate in some way – be it one day or all week – to market and promote your canteen within the school and its community.

Celebrate Canteen Week is the perfect opportunity to: •

Increase awareness of the canteen within the school

•

Increase awareness of the canteen to your parents

•

Say thank you to the staff and volunteers that are essential to making the canteen run smoothly and efficiently

•

Provide a marketing opportunity for the canteen, such as trialling new menu options

Marketing the canteen 43

In the four years since ASCA launched Celebrate Canteen Week, we have seen an amazing variety of efforts, events, and activities in our schools, from simple to elaborate.

Activities within schools have seen the canteens (and volunteers) decorated to the nines in Celebrate Canteen Week bunting, flags and colours. Colouring competitions, cup cake decorating competitions, feasts, word searches, menu competitions and bake-offs have seen schools having a ball, whilst acknowledging the hard work of its staff and helpers.

Canteen volunteers have been presented with appreciation certificates at school assemblies, school morning teas, and by grades of students visiting the canteen each day. One school even had a grade sing a thank you song to the helpers each day for Celebrate Canteen Week, and the students presented helpers with certificates. As well as certificates, volunteers have been presented with special baked goods by students, bouquets of herbs and vegetables from kitchen gardens.

Keep your eyes on your ASCA Canteen newsletters for Celebrate Canteen Week dates and activities.

Placing signage in the same place will make it easier for customers to see what's on offer.

44 Marketing the canteen

Managing volunteers As we all know, securing volunteers to assist in the canteen is not a simple task. Volunteers are becoming a scarce resource, so you need to make every effort to ensure your volunteers feel secure, safe, valued and respected.

Volunteers should be supported long before they step in the door. In many schools new volunteers have an induction morning tea where you can show the volunteers around the canteen, explain how the day runs, explain dress codes and food safety basics. Other schools have a basic booklet they give out to all new volunteers before their first canteen session (maybe with the roster), explaining a day in the life of the school canteen: hours, dress code, typical jobs, etc.

The first few canteen sessions for any volunteer can be daunting. Volunteers need to be welcomed into the canteen and treated like a staff member by everyone in the school, including students and staff. A good way to get started is to introduce new volunteers to canteen staff and other volunteers. Staff should be encouraged to know each volunteer’s name and offer guidance and support at all times.

By having simple processes in place to guide your helpers, and by having as much fun as possible, you can ensure they keep coming back.

Below is a list of some simple suggestions that will help make the volunteers’ time in the canteen a little less daunting: •

Laminate your daily running sheet so your volunteers have an idea of what is to be done and when

•

Ensure rosters are prepared and distributed via hard copy or email in a timely manner so that volunteers can make changes if needed

•

Price as many products as possible so your volunteers do not need to constantly ask and have a laminated copy of your pricelists near your serving areas

•

Laminate some simple forms to give basic reminders to volunteers

•

What is in a 'salad sandwich' and approximate amounts eg. 2 x cucumber slices, 1 x beetroot, etc

•

Recess and lunch times

•

How to wash hands correctly

•

Give your helpers small achievable jobs, with clear instructions when they are new to the job

•

Help, guide and encourage them at all times

•

Ensure your volunteers are well watered and offered lunch

•

Place your 'Things to Do When There is Nothing to Do' sheet in a clear place so that helpers can actively be encouraged to help you

•

Reward or acknowledge your volunteers at the end of each canteen year. A thank you note or Christmas card thanking your helper is always appreciated

•

If you have time, a volunteer morning tea, or dinner out can be fun

Managing volunteers 45

Things to do if there is nothing to do There are a thousand jobs for volunteers to do in quiet times and the canteen manager will love the volunteers for their work. For example: •

Empty a cupboard or drawer and give it a good clean out

•

Take an oven or pie warmer tray and give it a scrub

•

Wipe out a fridge

•

Grab glass cleaner and wipe down a window or two especially in front of the canteen or the fronts of the display fridges and freezers

•

Wipe down the fronts and handles of some cupboards and drawers

•

Grab some eucalyptus oil and a soft cloth and clean off some sticky tape residue from fridges and walls

•

Pre-fold some pizza boxes or label some bags

•

Restock a fridge, display unit or shelving

•

Wipe down splash backs or splotches on walls

•

Make the helpers a coffee

Above: Help your volunteers by pricing as many products as possible and having a laminated pricelist at service areas.

46 Managing volunteers

Canteen accreditation School canteens are important and are an integral aspect of the school, but how do you know that you are doing everything really well if you have nothing to compare to? Maybe there is a better way, but no one has shown you.

Currently there is no national accreditation system for school canteens. ASCA has developed the 5 Star Canteen Accreditation which is designed to assist you achieve the profit goals of your canteen, confirms if you are following best practice, and to ensure you have satisfied customers. The 5 Star Canteen Accreditation: •

Focuses on the whole school process, not on the canteen manager

•

Places the emphasis on the canteen being valued as part of the school community; well-resourced and supported

•

Works on developing positive interaction between the canteen and the school (administration and management hierarchy) to reach common goals

•

Encourages support for career development and PD for canteen managers

•

Opens the doors for communication within the school

The aim of the ASCA 5 Star Canteen Accreditation is to achieve consistent quality standards across canteens with a focus on continuous improvement as well as minimising risk. This program focuses on 5 key facets of the canteen and its operations, and allows your school to self-assess against these criteria.

Criteria 1. Staff Competencies •

Food preparation skills

•

Costing, stock control and involvement in P&L statements

•

Marketing of the canteen to the school

•

Organise and prepare food for events – catering

•

Management skills

2. Systems •

Control and order stock

•

Cash handling system

•

Profit and Loss statements

•

Invoices and statements

•

Daily work schedules

3. The canteen as part of the school environment •

Staff training

•

Canteen and administration collaboration

•

Canteen staff wages and entitlements

•

Canteen involvement in the school curriculum

•

Canteen resourcing

4. Quality products and services •

Support organisations which the canteen is involved with

•

The quality of the suppliers and products used in the canteen

•

The strength of the menu offered

•

The point of sale used by the canteen

•

The quality of the brands used by the canteen

Canteen accreditation 47

5. Regulatory compliance and a healthy environment •

Food safety training

•

Health requirements

•

Government guidelines

•

First aid

•

Food safety programs

Assessment Assessment is via the collection of 10 pieces of information which are returned to ASCA for assessment.

It is expected that Accreditation will take 1–2 to terms to complete (assuming the allocation of about 30 minutes spare time per week).

The accreditation simply reviews what you are already doing. There is no need to attend courses and any changes required should not be drastic. If for some reason your canteen does not meet satisfactory levels on any criteria, then ASCA is happy to assist your canteen improve your strengths in these competencies to meet the criteria.

The ASCA 5 Star Canteen Accreditation is a great way to ensure your canteen is one of the best in the country, so call your area manager or email office@asca.com.au for more information or an application form. A resource folder and kit will follow in the mail.

48 Canteen accreditation

Before & Basics school Staples

Homemade Granola SERVES 20

8 cups rolled oats 4 cups sunflower seeds 4 teaspoons ground cinnamon 12 teaspoons raw sugar 400ml cold pressed olive oil 6 teaspoon vanilla extract 2 cups mixed seeds (sesame, pumpkin or linseed) 4 cups sultanas or any dried fruit

Preheat the oven to 160°C In a large bowl, mix the oats, seeds and cinnamon Add sugar, oil and vanilla and mix well so that all liquid is absorbed and the granola is shiny Spread granola onto large nonstick baking trays and pop in the oven for 10 minutes Take the granola out of the oven and using a spatula, turn the granola over and bake for a further 10 minutes or until fairly dry and brown. Don’t allow to burn Remove from oven and stir in the sultanas or other dried fruit Allow to cool before serving Tip: Store in an airtight container for up to 2 weeks or you can freeze it for up to 3 months for longer storage

Granola, Yoghurt & Fruit Parfait SERVES 20

½ recipe homemade granola above 1 litre low fat, unsweetened yoghurt 1 small rockmelon, cut into small dice 1 small pineapple, cut into small dice large piece watermelon, cut into small dice 5 kiwi fruit, peeled, cut into small dice 3 punnets strawberries, cut into small pieces or any seasonal fruit you wish 1 tablespoon ground cinnamon

50 Before school

In a clear cup, layer fresh fruit, yoghurt, then granola until you reach the top, trying to finish with yoghurt Sprinkle the tops with cinnamon and top with a strawberry to serve Tip: These will need to be refrigerated and will last two days

Before school 51

Bircher Muesli SERVES 20

8 cups rolled oats 5 cups natural bran

Place all dry ingredients and dried fruit in a large bowl and pour in milk.

Cover with plastic wrap and place in the fridge overnight

21/2 cups mixed seeds (pepitas, sunflower kernels, sesame, linseed)

Stir in yoghurt the next day

10 handfuls sultanas

Serve layers of muesli, fresh fruit and yoghurt and finish with fresh fruit on top

20 dried prunes or dates, cut into small pieces 2.5 litres low fat milk 1 litre low fat, unsweetened yoghurt 5 cups frozen mixed berries fresh fruit in season, cut into small pieces extra yoghurt to serve

52 Before school

Tip: These will last refrigerated for two days

French Toast Surprise Pockets SERVES 20

40 slices raisin or multigrain bread 24 extra large eggs 1 litre low fat milk 4 teaspoons ground cinnamon 4 teaspoons ground nutmeg 150ml vegetable oil 1kg mixed frozen berries 10 teaspoons raw sugar fresh fruit or defrosted frozen berries to serve

In a large bowl, whisk the eggs, milk, cinnamon and nutmeg In a nonstick pan heat some of the vegetable oil as you will be cooking these in batches Dip two of the bread slices into the egg mix, making sure the bread is covered with the mix. Quickly add the bread to the pan Combine the sugar and defrosted berries, then add a spoonful to the centre of each slice of bread in the pan Dip two more slices of bread in the egg mix and place one on top of each slice which are cooking, to make a sandwich. Pour a little of the egg mixture over the top to act as a glue for the pockets Check the underside of the bread and when it’s golden, turn the sandwich over. Once again, cook until the underside is golden brown and a little crisp Repeat until all pockets are cooked Tip: Serve with a spoonful of yoghurt, drizzle with maple syrup or honey or fresh fruit

Before school 53

Healthy Pancakes with Cinnamon Bananas SERVES 20

for the pancakes 1kg wholemeal flour 7 teaspoons baking powder 1 litre low fat milk 10 extra large eggs 10 teaspoons raw sugar 100ml olive or vegetable oil

for the bananas 3 tablespoons olive or vegetable oil 8 teaspoons ground cinnamon 20 bananas, cut into 3cm pieces 10 tablespoons maple syrup or honey 3 lemons, juice only

Sift flour and baking powder into a large bowl and make a well in the centre Whisk together milk, eggs and sugar in a jug. Gradually add milk mixture to flour mixture, whisking constantly until smooth. Set aside for 15 minutes to rest Brush a large nonstick frying pan with oil and place on medium heat.

Add two tablespoons of batter to make each pancake, allowing room for spreading Cook for 1–2 minutes or until bubbles appear on the surface and pancakes are golden underneath. Turn and cook for a further 1–2 minutes or until golden. Transfer to a plate and cover with a foil to keep warm. Repeat until all the batter has been used To cook bananas, heat oil gently in a frying pan and add cinnamon.

Fry lightly for 10 seconds, taking care not to burn. Add banana pieces, syrup, lemon juice and toss until bananas are just soft Serve the pancakes warm and top with bananas and maple syrup

54 Before school

Fruit Kebabs with Maple & Vanilla Yoghurt Dip MAKES 40

40 medium sized strawberries 1 large sweet pineapple, peeled 1 rockmelon, peeled ¼ watermelon, peeled 10 kiwi fruit, peeled

Cut the pineapple in half lengthways and then into quarters. Remove the hard inside core and cut into 2cm pieces (same size as strawberries).

You will need 40 chunks Cut the rockmelon in half and remove the seeds. Cut into thick slices and then into chunks a similar size to the pineapple and strawberries

yoghurt dip

Cut the watermelon to similar sized pieces and the kiwi fruit in quarters

750ml low fat, unsweetened greek yoghurt

Place a strawberry three quarters of the way up the skewer. Skewer one of each of the other fruits, finishing with a piece of pineapple

8 tablespoons maple syrup (extra to drizzle over top at the end)

Yoghurt Dip

1 teaspoon vanilla essence or extract 40 wooden bamboo skewers

Mix the yoghurt, maple syrup and vanilla essence until smooth. Taste for sweetness and add more maple if needed Serve the kebabs with a small side of the yoghurt dip. Keep refrigerated at all times

Before school 55

Quinoa Porridge with Berries SERVES 20

350g white quinoa 2.5 litres low fat milk, rice or coconut milk (for dairy free)

Rinse the quinoa well in cold running water

5 teaspoons ground cinnamon

In a large nonstick pan, add the milk and quinoa, stir and place on a low heat. Simmer gently for 10–12 minutes or until tender. If it becomes dry and the quinoa is still hard, add a little more milk to extend the cooking time

10 tablespoons dried cranberries or sultanas

Add the vanilla, cinnamon, dried fruit and honey to taste and simmer gently for another 5 minutes

5 teaspoons vanilla extract

500g frozen berries, defrosted 2 punnets fresh strawberries honey or maple syrup to taste

Allow to cool for a minute prior to serving Top with berries which have been sweetened with maple syrup or honey Tip: Always rinse the quinoa seeds in cold water first to remove their natural coating of saponin, which can be bitter. Some quinoa needs a quick soak as well, so make sure you read the label first

56 Before school

SINCE 1960

QUALITY GUARANTEED

Spanish Eggs with Chorizo & Ham SERVES 20

18 extra large, eggs 20 slices hans leg ham, cut into dice

In a bowl, crack the eggs and beat well. Season just before cooking them

4 hans chorizo sausages, cut into small pieces

In a nonstick frying pan, melt the butter gently, taking care not to brown

100g unsalted butter

Add the small pieces of Hans chorizo sausage and allow to cook slowly for a few minutes

1 bunch chives or parsley, coarsely chopped, reserve some for garnish 2 french sticks or 20 slices of crusty bread, such as ciabatta salt and freshly ground black pepper

Pour the eggs into the pan and using a wooden spoon or plastic spatula move the eggs around continuously so they don’t stick and they set slowly, about 2 minutes At the same time, toast your bread or warm your tortillas. This can be done in an oven at 180°C or a frying pan with no oil When the eggs have almost set but not quite – the mixture should look slightly underdone at this stage – add the Hans leg ham and most of the chopped chives and remove from the heat Serve by piling up some of the eggs onto each piece of bread or tortilla and finish with a sprinkle of chives or parsley Tip: Removing the eggs from the heat while slightly underdone is the trick to perfect eggs

Before school 57

Ham & Egg Panini MAKES 20

40 extra large eggs salt and freshly ground black pepper 2 large bunches chives or 1 bunch parsley leaves finely chopped

In a small bowl, whisk together the eggs, seasoning and chives/parsley Heat the oil gently in a large nonstick skillet over medium heat. Pour in half the eggs and scramble gently until just set and keep warm

2 tablespoons vegetable or olive oil

Repeat with the remainder of the eggs

20 paninis or soft bread rolls, halved lengthwise

Divide the eggs among the bottom halves of the rolls. Top with ham and cheese, close the roll and brush with oil, butter or non dairy spread

800g leg ham, thinly sliced 1kg sliced swiss cheese olive oil, soft butter or non dairy spread

Place in a preheated oven of 185°C or a sandwich press until they are golden brown and the cheese is just starting to melt out of the sides Keep warm for 2 hours maximum Tip: Bacon or prosciutto can be used in place of ham

Corn Fritters with Chutney & Rocket MAKES 20

300g wholemeal self raising flour 1 x 400g tin corn, drained 4 teaspoons ground turmeric 4 extra large eggs 2 x 200g tubs cottage cheese 18 shallots, cut into small pieces salt and freshly ground black pepper to taste oil for cooking 20 heaped teaspoons fruit chutney 20 small handfuls wild rocket or spinach leaves

58 Before school

Put flour, corn and turmeric in a large bowl Beat eggs and cottage cheese and add to the flour mixture and stir well until combined. Add the shallots and check seasoning. The mixture should be quite thick In batches, heat oil on a medium heat and drop large spoonfuls of mixture into pan. Fry until bubbles form or until golden and flip over to cook the other side. They puff up so you don’t need much mixture Serve warm with some chutney and rocket or spinach leaves

Before school 59

Farmhouse Breakfast Eggs SERVES 20

6 tablespoons cold pressed olive oil 5 medium onions, sliced 5 red or green capsicums, cut into fine strips 10 cloves garlic, finely chopped 5 skinless chicken breasts, cut into thin strips 2kg boiled or steamed sweet potatoes, cut into bite sized pieces 20 extra large eggs, well beaten 10 large handfuls baby spinach salt and freshly ground black pepper

In batches, gently heat the oil in a large nonstick frying pan and add the onion, capsicum and garlic and cook for 1 minute. Then add the chicken pieces and cook slowly for a few minutes until chicken is cooked Add the sweet potatoes and increase the heat. Fry until potatoes are golden brown Reduce the heat and then pour in the eggs and add the spinach leaves.

Season with salt and pepper and stir carefully while eggs are setting slowly around potatoes Once the eggs are just cooked, remove from the heat and keep warm Repeat the steps with the remaining ingredients. There are too many ingredients to cook this all at once

Before school 61

English Muffin Breakfast Pizza MAKES 40

20 english muffins, spilt in two 1/2 quick napoli sauce recipe (p205) 20 slices lean ham 40 medium slices tomato 20 hard boiled eggs, sliced 20 small handfuls grated mozzarella or cheddar cheese 5 teaspoons dried oregano or mixed italian herbs freshly ground black pepper

62 Before school

Toast the muffin halves and place on a baking tray Spoon on the napoli sauce to each muffin half Layer on folded ham, 2 slices of tomato, slices of half a boiled egg, and top with a good sprinkle of cheese Sprinkle with dried herbs and freshly ground black pepper Grill for 5 minutes or until the cheese melts and becomes golden and the ham is heated through thoroughly – above 80°C

Breakfast Burrito Wrap MAKES 20

40 extra large eggs 5 teaspoons vegetable or olive oil 30 large lean bacon rashers, diced

for the salsa 6 large tomatoes, cut into small dice 1 large red onion, finely diced

In a bowl, beat the eggs and season well Meanwhile, add some olive oil to a frying pan over moderate heat and add the bacon. Once the bacon is crisp, remove half of it and keep warm Pour half the egg mixture over the bacon in the pan and reduce the heat.

Use a spatula or wooden spoon to push it around and allow the eggs to cook and ‘scramble’ gently

1 large bunch coriander or parsley, coarsely chopped

Remove cooked eggs from heat, keep warm in a covered bowl

2 limes, juice only

Clean out the pan and add more oil and the reserved bacon, allowing it to reheat. Then cook the remaining eggs as done previously

salt and freshly ground pepper 20 large soft tortillas or flatbreads olive oil to cook tortillas 5 large ripe avocados, thickly sliced

Make the salsa by combining the tomatoes, onions, coriander, lime and seasoning Lay out a tortilla or flat bread and place up to 4 slices of avocado on it, a spoonful or two of egg mixture and a large spoonful of fresh salsa Fold in both sides and then roll quite tightly Serve warm

Before school 63

Sweet Potato, Corn & Spinach Hash SERVES 20

50ml vegetable or olive oil 5 red onions, finely sliced 5 cloves garlic, thinly sliced

In batches, gently heat oil and add onion and cook over low heat until golden and soft

8 cups baby spinach leaves

Add garlic and cook for 20 seconds, then add spinach leaves. Cook until spinach is bright green

8 large sweet potatoes, steamed or boiled, and then grated

Drain away any excess liquid from spinach. Add sweet potato and corn along with plenty of seasoning. Mix well using a spatula

5 cups corn, fresh or frozen salt and freshly ground black pepper

64 Before school

Fry over medium heat until potato colours and becomes golden and crispy. You will need to turn the potato over while cooking to ensure it crisps up. Don’t worry if you have to smash this up a bit while turning, as hash is not a perfectly formed thing

Before school 65

Pork & Pineapple Poppers MAKES 20

20 heaped tablespoons wholemeal self raising flour or plain wholemeal flour with 1 teaspoon baking powder

Mix the flour, turmeric, curry powder, seasoning and parmesan cheese in a large mixing bowl

1 teaspoon ground turmeric

In a separate bowl, beat the eggs and cottage cheese and then add to the dry ingredients and mix lightly

1 teaspoon curry powder 150g parmesan cheese, finely grated

Add the pork and pineapple and stir well until combined

10 large eggs, well beaten

Put a large nonstick frying pan on a medium low heat, you can add a little oil. Once hot, put heaped spoonfuls of the mixture into the pan to give you six to eight poppers, depending on the size of your pan. Leave them to get nicely golden for a few minutes, then flip over and gently flatten to 1cm thick

18 tablespoons cottage cheese or ricotta 500g pulled pork, cut into smaller pieces 1 medium pineapple, cut into ½ cm dice or 2 x 400g tinned crushed pineapple, well drained

to serve 20 tablespoons natural yoghurt 20 small handfuls of rocket 2 lemons, juice only 75ml olive oil salt and freshly ground black pepper

66 Before school

Once golden on both sides, remove the poppers from the pan Serve warm with some yoghurt on top and some rocket leaves dressed with olive oil, lemon juice and seasoning

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Seedy Balls MAKES 20

1 cup sunflower seeds 1 cup pepita or sesame seeds 1 cup dried dates 1 cup dried apricots 2 tablespoons shredded coconut

Process the seeds and dried fruit in a food processor by pulsing them until they are finely chopped, but not turned to dust In a large bowl, combine the processed seed and fruit mix with the shredded coconut and chocolate chips

2 tablespoons dark chocolate chips

Add the honey, coconut oil and enough water (no more than a quarter of a cup) to make it stick together

2 tablespoons coconut oil

Once mixed, cover the bowl with plastic film and refrigerate until firm

2 tablespoons honey water to combine

Once firm, use wet hands to roll into neat balls Refrigerate again for an hour or until completely firm

Break time 69

Basic Biscuit Dough MAKES 20

480g butter, cubed and room temperature 120g icing mixture, sifted 520g plain flour 120g cornflour

Preheat oven to 160°C Using an electric mixer, beat butter and icing sugar for 5 minutes until light and fluffy Sift flour and cornflour over butter mixture. Using a wooden spoon, gently stir to combine Divide dough in quarters, wrap in plastic wrap and pop into the fridge to harden slightly Either press or roll out the dough to 5mm thick. If rolling you will need to sprinkle the bench and dough with some flour to stop the dough from sticking Cut into various shapes and place on a tray slightly apart and bake for 10–12 minutes Tip: This basic biscuit dough can be used all year around: stars at Christmas, egg shapes at Easter and love hearts for Valentine’s Day, as well as jam drops, monte carlos and melting moments (p83)

L−R: Apple Muesli Biscuits, Cornflake Biscuits, Basic Biscuit Dough, Raisin & Oat Cookies, Anzac Biscuits

70 Break time

Break time 71

Cornflake Biscuits

75g butter, at room temperature 300g caster sugar 3 eggs 450g wholemeal self raising flour 150g sultanas pinch salt 180g (5 cups) cornflakes, slightly crushed

Preheat the oven to 180°C and line 4 trays with baking paper In a large bowl, using electric beaters, beat the butter and sugar until pale and creamy Gradually add the eggs. If the mixture looks like it is splitting or curdling, simply add some flour and gently stir in Fold in the flour, sultanas and salt and mix until well combined Place the crushed cornflakes in a bowl and then spoon slightly heaped tablespoonfuls of the butter mixture into the cornflakes Toss the mixture gently in the cornflakes to coat and form balls Place the balls 8cm apart on the trays to allow room for spreading. Bake for 15–18 minutes or until golden Cool the biscuits for 5 minutes on the trays before transferring to a wire rack to cool completely

Cheese Biscuits

500g butter, softened 3 cups grated tasty cheese 8 eggs 5 cups wholemeal flour, sifted ½ teaspoon cayenne pepper 2 teaspoons ground turmeric 1 teaspoon salt 1 tablespoon dried italian herbs 1 tablespoon grated dried parmesan cheese

Preheat oven to 180°C and line 2 trays with baking paper Place butter and cheese in a bowl and mix together until well combined.

Add 7 eggs and beat well With a wooden spoon, gently mix in flour, cayenne pepper, turmeric and the salt until dough just comes together Turn dough onto a lightly floured surface and knead gently until smooth.

Shape into a 10cm round, wrap in greaseproof paper and refrigerate until firm and it can be rolled Roll dough out between 2 sheets of baking paper to 4mm thick Using a 5cm (diameter) fluted cutter, cut out biscuits and place onto prepared trays. Roll leftover dough and repeat Lightly beat the remaining egg. Brush each biscuit with egg, then sprinkle with dried herbs and parmesan cheese Bake for 12–15 minutes or until golden. Allow to cool on trays for 5 minutes before transferring to a wire rack Tip: These biscuits can be stored in an airtight container for up to 4 days

72 Break time

Apple Muesli Biscuits 50g butter, softened 11/2 cups brown sugar 2 teaspoons vanilla extract 2 cups wholemeal flour, sifted 2 teaspoons ground ginger

Preheat oven to 180°C and line 2 or 3 trays with baking paper Using an electric mixer, cream the butter, sugar and vanilla in a bowl until light and fluffy Stir in flour, ginger and milk with a large metal spoon until well combined

1 cup milk

Add granola and apple, stirring until just combined

4 cups homemade granola recipe (p50), uncooked

Drop tablespoons of mixture onto the trays, allowing room for spreading and flatten slightly with fingertips

2 small green apples, finely diced

Bake for 15–20 minutes or until lightly golden. Stand for 5 minutes, then transfer to a rack to cool

Raisin & Oat Cookies 400g rolled oats 300g brown sugar 400g raisins or sultanas 450g wholemeal flour 6 tablespoons golden syrup 4 teaspoons bicarbonate of soda 375g butter, melted, cooled 100ml boiling water

Preheat oven to 160°C and line 2 trays with baking paper Place the rolled oats, sugar, raisins and flour in a large bowl and stir to combine In a small heatproof bowl, add the golden syrup, bicarbonate of soda and boiling water and stir until well combined. Set aside for 2–3 minutes To the dry ingredients, stir in the butter and then add the golden syrup mixture until well combined. Set aside to cool for 30 minutes Roll spoonfuls of the mixture into balls and place on the lined trays about 4cm apart Bake, swapping the trays around once, for 15–18 minutes or until golden brown. Transfer to a wire rack to cool completely

Anzac Biscuits 480g wholemeal flour, sifted 270g (3 cups) rolled oats 375g (1½ cups) raw sugar 120g (2 cups) desiccated coconut 6 tablespoons golden syrup or treacle 450g unsalted butter, chopped 1½ teaspoons bicarbonate of soda 4 tablespoons water

Preheat oven to 170°C and line 2 trays with baking paper Place the flour, oats, sugar and coconut in a large bowl and stir to combine In a small saucepan, combine the golden syrup and butter, stirring over a low heat until the butter has fully melted. Remove from heat Mix the bicarbonate of soda with the water and add to the golden syrup mixture, stirring carefully as it will bubble Pour into the dry ingredients and mix together until fully combined When completely cold, roll tablespoons of the mixture into balls and place on baking trays, pressing down on the tops to flatten slightly Bake for 12 minutes or until golden brown

Break time 73

‘Go Bananas’ Bread MAKES 2 LOAVES

for the streusel topping

Preheat oven to 180°C and lightly spray 2 loaf tins

80g plain or wholemeal flour

streusel topping

120g raw sugar 150g butter, cold, cut into dice

for the bread 250g wholemeal self raising flour

Combine flour, sugar and butter into a medium mixing bowl and, using your fingertips, mix and pinch ingredients together until you get a coarse breadcrumb consistency. Place the mixture in the fridge to get nice and cold

½ teaspoon salt

banana bread

½ teaspoon ground cinnamon

In a large mixing bowl, combine flour, salt, cinnamon, cornflour, sugar, seeds and sultanas

2 heaped teaspoons cornflour 200g raw sugar 200g sunflower seeds 2 large handful sultanas 200g melted butter or 200ml olive oil 4 (320g) small ripe bananas, mashed 2 teaspoons vanilla extract or paste

74 Break time

In a separate bowl, combine butter/oil, mashed banana and vanilla and then add to the dry ingredients Add the banana mix to the dry ingredients and stir until combined. Take care not to over mix or it will become gluey Fill each loaf tin to just under half full. Crumble the streusel mix on top and bake for 45 minutes or until cooked when tested with a skewer

Gluten Free Chocolate Cake MAKES 2 CAKES

1½ cups unsalted butter 1½ cups caster sugar 12 eggs, separated

Preheat oven to 180°C and grease 2x 20cm cake tins Cream butter and sugar until light and fluffy

360g chocolate, melted

Add egg yolks, one at a time

3 cups gluten free flour

Then add cooled melted chocolate, flour and cinnamon and combine gently

3 teaspoons cinnamon

In a separate bowl, whisk egg whites until soft peaks form Add one spoonful of the egg whites to the chocolate mix and beat well Carefully fold in the rest of the egg whites and stir gently until no whites are visible. Be careful not to overwork this otherwise the cakes won’t rise Pour into cake tins and cook for 20–25 minutes or until cooked when tested with a skewer

Break time 75

Turkey, Avocado & Tomato Quiches SERVES 24

4 eggs 2 cups milk

Preheat oven to 190°C and spray 2x 12 hole muffin tins

2 avocados, diced

Lay out 2 sheets of filo pastry on top of each other and cut into quarters.

Loosely line each muffin hole with a pastry quarter, making sure the sides are covered

1 tomato, cut into neat small dice

Mix eggs, milk and seasoning together

6 spring onions, diced

200g turkey meat, diced 150g tasty cheese, grated 12 sheets of filo pastry salt and pepper

Put even amounts of the turkey, avocado, tomato, spring onions into the base of each muffin hole Top with cheese then carefully pour in the egg and milk mix to each quiche Place in the oven for about 30 minutes or until the egg has set and the pastry and filling is golden

Mini Quiche Lorraine SERVES 24

2 tablespoons oil 4 rashers bacon, cut into lardons 1 onion, finely sliced 4 eggs 400ml milk 150g cheese, grated salt and pepper 2 teaspoon dried herbs 12 sheets of filo pastry

Preheat oven to 190°C and spray 2x 12 hole muffin tins Heat the oil in a frying pan and add the onions and cook gently for 1 minute then add the bacon and continue to cook for another minute.

Allow to cool Lay out 2 sheets of filo pastry on top of each other and cut into quarters.

Loosely line each muffin hole with a pastry quarter, making sure the sides are covered Beat the eggs and milk well and add seasoning Place even portions of the cooled onion and bacon in the bottom of each muffin hole Top with cheese then carefully pour in the egg and milk mix to each quiche and sprinkle with herbs Place in the oven for about 30 minutes or until the egg has set and the pastry and filling is golden

76 Break time

Break time 77

Banana & Raisin Cake MAKES 2

250g self raising flour 1 teaspoon mixed spice 1 teaspoon cinnamon 200g raw sugar 200g raisins or sultanas 200g softened butter or 200ml olive oil 4 small ripe bananas

Preheat oven to180°C and spray 2 loaf tins Combine flour, mixed spice, cinnamon, sugar and raisins/sultanas In a separate bowl smash the bananas with a fork or wooden spoon and add the butter/oil and mix well Add this to the bowl of dry ingredients and stir gently until combined Spoon the mixture evenly into both loaf tins Bake in the oven for 40 minutes or until cooked when tested with a skewer Tip: You can turn this recipe into individual portions. Line 2x 12 hole muffin tins with cases and bake for 20-30 minutes

78 Break time

Oaty Nibbles MAKES 20

12 cups organic raw oats 4½ cups seeds (pumpkin, sunflower kernels, sesame or linseed) 12 tablespoons honey or maple syrup

Preheat oven to 170°C and line 2 trays with baking paper Mix all ingredients in a large bowl and make sure all oats and seeds are moistened

12 tablespoons vegetable, sunflower or safflower oil

Pile large spoonfuls of the mixture onto lined baking trays, allowing space between each as they do spread a little

6 tablespoons raw sugar

Bake for approximately 8–10 minutes or until golden and firm

12 teaspoons ground cinnamon 12 tablespoons cold water

Cool thoroughly before serving Tip: These can be stored in an airtight container for 2–3 weeks

Break time 79

Gluten Free Chocolate Brownies SERVES 20 SML

400g unsalted butter, chopped 400g dark chocolate, broken into pieces

Preheat oven to 190°C and line a 5cm deep, 18cm (base) square cake pan with baking paper

6 eggs, lightly beaten

Heat butter, chocolate and sugar in a saucepan over low heat, stirring constantly, until melted and smooth. Transfer to a heatproof bowl and set aside to cool slightly

2 teaspoons vanilla extract

Add eggs and vanilla to chocolate mixture. Mix well

2 cups brown sugar

1½ cups gluten free plain flour 4 tablespoons cocoa powder

Sift flour and cocoa over chocolate mixture. Stir to combine Pour brownie mixture into pan. Bake for 20 minutes or until just set. Allow to cool in the pan Once cooled, remove from the pan and cover in plastic wrap. Store in an airtight container for a day before serving

80 Break time

Easy Peasy Cup Cakes SERVES 20

2 cups self raising flour, sifted ¾ cup caster sugar ¾ cup low fat milk

Preheat oven to 190°C and line 2x 12 hole muffin tins with cases Combine flour and caster sugar in a bowl. Make a well in the centre

125g butter, melted and cooled

Whisk milk, butter, eggs and vanilla together well

2 eggs, well beaten

Add milk mixture to the flour mixture. Using a large metal spoon, stir gently to combine

1 teaspoon vanilla essence

Spoon mixture carefully into cases to three quarters full Bake for 12–15 minutes, or until cooked when tested with a skewer.

Stand in muffin tins for 5 minutes before transferring to a wire rack to cool

Break time 81

Magic Melting Moments SERVES 20

480g butter, cubed and room temperature 120g icing mixture, sifted 520g plain flour 120g cornflour

filling 120g butter, at room temperature small amount vanilla paste 1 orange or lemon, rind finely grated 250g icing mixture, sifted

Preheat oven to 160°C and line 2 large trays with baking paper Beat butter and icing sugar in a medium bowl until pale and creamy Sift together the flour and cornflour and add to the butter mixture. Mix until just combined and a soft dough forms. Place in the fridge to firm slightly Lightly flour your hands and roll the mixture into small balls. Place the balls on the prepared baking trays about 5cm apart. Use a fork that has been dipped in flour to flatten each ball to about 3cm in diameter and 1cm thick Bake for 12–15 minutes or until cooked through and allow to cool on the baking trays

Filling Beat the butter, vanilla essence and orange/lemon rind in a small bowl until pale and creamy. Add the icing sugar and beat until combined.

Refrigerate until required Assemble the biscuits by spreading the base of a biscuit with filling and joining with another biscuit base Tip: These can be stored in an airtight container for up to 5 days

Break time 83

Vegetable & Ricotta Muffins MAKES 20–24

200g cooked assorted vegetables 1 teaspoon turmeric ½ teaspoon paprika pepper 2 teaspoons mustard powder 6 extra large eggs, lightly beaten 150g low fat ricotta or cottage cheese 500ml low fat milk large handful coriander, parsley or chives, finely chopped 400g wholemeal flour 3 teaspoons baking powder 3 tablespoons sunflower seeds salt and freshly ground black pepper

Preheat the oven to 190°C and place 20 large patty cases or muffin papers into 2x 12 hole muffin tins Blend vegetables to a rough pulp in a food processor Place pulp in a bowl with the turmeric, paprika, mustard powder, eggs, ricotta, milk and herbs, and mix well Gently stir in flour and baking powder and expect some lumps, it will be the veg. Check seasoning Half fill each muffin case with the mixture and sprinkle with sunflower seeds Bake for 20 minutes or until each muffin has puffed up, and cooked through when tested with a skewer. Remove and place on a cooling rack Tip: These savoury muffins are good served at any time of day and are great for using up cooked green vegetables, such as broccolini, leeks, zucchini, or spinach

Broccoli, Corn & Feta Muffins MAKES 48 MINI OR 24 REGULAR MUFFINS

250g cooked broccoli 1 cup cooked corn 550g self raising brown or white flour ½ teaspoon baking powder 1 teaspoon salt 1 teaspoon ground black pepper 1 teaspoon turmeric 250g feta cheese, crumbled 350ml low fat milk 4 extra large eggs 4 teaspoons french mustard 2 tablespoons chopped dill, chives or parsley 100ml olive oil 150g tasty cheese, grated handful pepita seeds

84 Break time

Preheat the oven to 190°C and place 20 large patty cases or muffin papers into 2x 12 hole muffin tins Blend the cooked broccoli to a pulp in a food processor In a large mixing bowl, combine the flour, baking powder, broccoli, corn, turmeric, seasoning and feta cheese In a separate bowl, whisk together the milk, egg, mustard, herbs and oil and gradually add this to the broccoli mixture. Mix gently and expect there to be some lumps Half fill each one muffin case with the mixture and sprinkle with the cheese and pepita seeds on top Bake for 20–25 minutes or until each muffin has a puffed up and is cooked through when tested with a skewer. Remove and place on a cooling rack Tip: You can use any cooked green vegetable in place of broccoli.

These are great served at any time of day

Break time 85

Muesli Bars SERVES 20

8 cups rolled oats

Preheat the oven to 150°C and line 2 slice pans with baking paper

3 cups sunflower, sesame, pumpkin or linseed

In a large bowl, mix all the dry ingredients

2 teaspoons ground cinnamon 2 teaspoons ground nutmeg 12 teaspoons raw sugar 400ml cold pressed olive oil 6 extra large eggs, well beaten 6 teaspoons vanilla extract 2 cups apricots, cut into small pieces 4 cups sultanas or any dried fruit

86 Break time

Add sugar, oil, eggs and vanilla and mix well so that all liquid is absorbed and the mixture is shiny Press the mixture into the slice pans and then pop in the oven for 15–20 minutes Allow to cool slightly before cutting into pieces and store in an airtight container when cool Tip: These bars keep for up to 2 weeks and you can freeze them for up to 3 months

Break time 87

Pear, Raisin & Cinnamon Muffins MAKES 20

600g (4 cups) plain flour 2 tablespoons baking powder 4 teaspoons ground cinnamon 1½ cups brown sugar, firmly packed

Preheat the oven to 190°C and place 20 large patty cases or muffin papers into 2x 12 hole muffin tins Sift the plain flour, baking powder and cinnamon together in a large bowl.

Stir in the brown sugar, pears and raisins until well combined

750g tinned pear halves, cut into 1cm dice

In a separate bowl, whisk the butter, eggs and milk together thoroughly

250g (1½ cups) raisins

Add the milk mixture to the flour mixture and stir with a large metal spoon until just combined

250g butter, melted, cooled 4 eggs, lightly whisked 360ml (1½ cups) milk

Spoon the mixture evenly into the muffin tins Bake the muffins for 20 minutes or until golden and cooked through when tested with a skewer When cooked, remove from oven and stand for 2–3 minutes before turning onto a wire rack to cool.

Tip: Store in an airtight container for up to 3 days in the fridge or freeze for up to 3 months

Carrot, Apple & Sultana Muffins MAKES 20

1½ cups wholemeal self raising flour 1 cup rolled oats 1 teaspoon baking powder ½ cup raw or brown sugar 2 eggs, well beaten 1 cup low fat milk 50g butter, melted 2 green apples, grated 1 cup carrots, grated 3/4 cup of sultanas

88 Break time

Preheat the oven to 190°C and place 20 large patty cases or muffin papers into 2x 12 hole muffin tins Mix all dry ingredients into a bowl Add wet ingredients, carrots, apples and sultanas and mix gently until just combined Carefully spoon the mixture into muffin papers and cook for 20–25 minutes or until golden and cooked through when tested with a skewer Tip: A good sign to tell the muffins are cooked, they will bounce back up when pushed slightly

Muesli & Fruit Slice MAKES 20 SLICES

2 cups finely chopped dried apple 2 cups sultanas 2 cups dried cranberries 2 cups wholemeal self raising flour 1 cup brown sugar 2 cups homemade granola recipe (p50) 2 cups reduced fat plain greek style yoghurt

Preheat oven to 190°C. Grease a 20x30cm slice tin and line the base with baking paper Place apple, sultanas, cranberries, flour, sugar and 13/4 cups of granola in a bowl. Stir to combine Whisk yoghurt, egg and oil together in a jug and fold into the muesli mixture until just combined Pour into prepared pan and sprinkle the remaining granola on top Bake for 20 minutes or until cooked when tested with a skewer

4 eggs, lightly beaten ½ cup olive oil

Stand in pan for 5 minutes and then turn onto a wire rack to cool. Cut into rectangles and serve

Break time 89

Spiced Oat & Date Slice SERVES 20

1¼ cups plain flour 1½ teaspoons mixed spice ⅔ cup dates, chopped 1 cup firmly packed brown sugar 1½ cups rolled oats

Preheat oven to 180°C. Grease a 3cm deep 16x26cm slice pan and line with baking paper Sift flour and mixed spice into a large bowl. Stir in dates, sugar and oats.

Make a well in centre

250g unsalted butter

In a saucepan, melt butter and honey over a low heat for 6–8 minutes, stirring occasionally

4 tablespoons honey

Combine bicarbonate of soda and boiling water in a jug

1 teaspoon bicarbonate of soda 4 tablespoons boiling water

Remove butter mixture from heat and stir in bicarbonate of soda mixture.

Add to flour mixture, stirring to combine Press mixture into prepared pan and bake for 25 minutes or until golden.

Cool completely in pan. Cut into pieces to serve

90 Break time

Zucchini, Ham & Cheese Slice SERVES 20

20 extra large eggs 1kg cooked long grain basmati or brown rice 3 cups cheddar or tasty cheese, grated

Preheat oven to 190°C. Grease and line a 20cm square pan or oven proof dish Lightly whisk eggs in a large bowl. Add rice, cheese, zucchini, peas and corn, ham and shallots. Mix to combine

8 medium zucchini, grated

Pour into prepared pan, smoothing top with a spatula

3 cups frozen peas and corn, mixed

Evenly place the halved tomatoes on top

20 slices leg ham, diced 20 shallots, chopped 1kg cherry tomatoes, cut into halves

Bake for 30–35 minutes or until set Allow to cool before turning out and cutting into portions

Break time 91

Bran & Oat Slice MAKES 20

3 cups wholemeal self raising flour 2½ cups sultanas, chopped 4 cups bran flakes 1½ cups honey ½ cup vegetable oil

Preheat oven to 180°C. Grease a 3cm deep 20x30cm slice tin and line the base with baking paper Place the flour, sultanas and bran flakes in the bowl of a food processor.

Process in short bursts until the sultanas are roughly chopped

4 eggs, lightly whisked

Place the honey, vegetable oil, eggs and nutmeg in a medium bowl and whisk well together

2 teaspoons ground nutmeg

Add the flour mixture and stir with a wooden spoon to combine well

2 tablespoons sesame seeds

Spoon the mixture into the lined pan and spread evenly over the base.

Sprinkle evenly with the sesame seeds Bake in preheated oven for 30 minutes or until cooked through. Cool the slice in the pan before removing and cutting into pieces

Date Crumble Slice MAKES 20

4 cups dried pitted dates, chopped 2 cups water 370g butter, chopped 2 cups brown sugar 2⅔ cups plain flour

Preheat oven to 180°C. Grease a 3cm deep 20x30cm slice tin and line the base with baking paper Combine dates and water in a saucepan over medium heat. Cook, stirring for 10 minutes or until dates have absorbed liquid. Set aside to cool to room temperature

1 teaspoon bicarbonate of soda

Using an electric mixer, cream butter and brown sugar until light and fluffy

3 cups rolled oats

Sift in the flour and bicarbonate of soda and stir carefully until well combined. Add oats and mix well Press half the mixture into base of prepared pan. Spread date mixture over the top Crumble remaining oat mixture over date mixture so dates are completely covered, pressing lightly with your fingertips Bake for 35–40 minutes or until golden. Cut into slices and serve Tip: This slice can be served warm or cold

92 Break time

Break time 93

Ham, Cheese & Corn Frittatas MAKES 20

30 extra large eggs 400g ham, cut into 1cm dice 15 shallots, finely sliced 200g corn kernels, canned or frozen 400g tasty cheese, grated salt and freshly ground black pepper dried herbs or dried chives

Preheat oven to 180°C. Place 20 large patty cases or muffin papers into 2x 12 hole muffin tins Crack all the eggs into a bowl, add plenty of seasoning and whisk well Carefully fold in the ham, shallots, corn and three quarters of the cheese to the egg mixture Pour the egg mixture into the muffin tins, making sure the ingredients are spread evenly if they have settled in one area Sprinkle the remainder of the cheese and dried herbs to the top Bake in the oven for 15–20 minutes or until the eggs are set and a nice golden colour Remove and allow to cool and settle for a couple of minutes Tip: You can add any sort of cooked vegetables to this mix such as pumpkin, sweet potato, broccoli or carrots as long as they are cut into small dice

94 Break time

Watermelon Slush Puppy SERVES 20

2 large seedless watermelons 1 bunch mint leaves, finely shredded 4cm piece ginger, grated

Peel watermelon and cut into 4cm chunks, removing any seeds Place melon in a large container with a tight fitting lid and freeze for at least 3 hours, preferably overnight Place the frozen melon chunks in a food processor or blender with mint and ginger. Blend in batches so you do not overfill machine Place all blended ingredients a bowl and mix well to make sure the ginger and mint have been evenly added Keep frozen until needed

Break time 95

Smoothies MAKES 20

For these smoothie recipes, place the ingredients into a blender and blend until smooth. You will need to do this in batches. Once blended, place all ingredients in a large jug and stir well. If the mixture is a bit thick, add some water or ice to thin it down

Banana and Strawberry

Orange Surprise

2 litres low fat milk or almond milk

12 oranges, juice only, or 1.2 litres unsweetened orange juice

4 cups frozen strawberries, defrosted 6 bananas 3 tablespoons honey

Super Green

3 limes, juice and zest small piece ginger 3 bananas 1 cup crushed ice

200g (8 cups) healthy greens (spinach, kale, cabbage or lettuce), washed and shredded

Tropical

4 medium bananas, cut into 2cm pieces

6 oranges, juice only

8 green apples, quartered and cored

3 small pineapple, cut into chunks

4 green pears, quartered and cored

6 ripe bananas

8 kiwi fruit

1.2 litres coconut milk

4 tablespoons honey

2 cups crushed ice

2 cups water

Kiwi and Banana

Breakfast in a Glass

3 cups unsweetened apple juice

5 cups unsweetened apple juice

6 ripe bananas

5 ripe bananas

9 kiwi fruit, peeled

2 cups seasonal berries

2 cups crushed ice

5 tablespoons pumpkin seeds (pepita kernels) 2½ tablespoons natural wheatgerm 2 cups natural yoghurt

96 Break time

Break time 97

Basics & Soup Staples

Asian Noodle Broth SERVES 20 (250ML PER PERSON)

800g thin hokkien noodles 2 tablespoon vegetable oil 3 brown onions, thinly sliced 4 carrots, thinly sliced on the angle 800g skinless chicken thigh, cut into thin strips 6cm piece ginger, finely chopped 4 garlic cloves, crushed 4 small red chillies, deseeded and finely chopped 1 bunch coriander, stalks cut finely, keep leaves 3 litres chicken stock 4 tablespoons light soy sauce

Place noodles in a large bowl and pour boiling water over them. Allow to sit until the noodles can be separated by hand. Drain well Heat oil in a large saucepan. Add onion and carrots and cook gently until soft Add chicken strips, ginger, garlic, chillies and coriander stalk pieces and continue cooking gently for about a minute or until the chicken turns white. Add the stock and bring to the boil Reduce to a simmer and continue cooking until the chicken is just cooked, about 5 minutes Add the soy, sesame oil, shallots and asian vegetables and cook for another minute When serving, divide up all the noodles and chicken first and then top with the broth to make sure the ingredients are evenly shared

2 teaspoons sesame oil 10 shallots, thinly sliced diagonally 2 bunches bok choy or similar asian vegetables, finely chopped

Soup 99

Cream of Chicken Soup SERVES 20 (250ML PER PERSON)

400g butter 400g flour 3 litres chicken stock, hot 6 cooked chicken breasts or 800g diced or pulled cooked chicken 450ml milk salt and white pepper

Melt butter in a large saucepan and add flour and mix well with a wooden spoon Cook gently over a low heat for about 5 minutes taking care not to burn.

This is making a roux Gradually add chicken stock a few ladles at a time, stirring well each time and taking care not to allow lumps to form Bring the sauce back to the boil each time before adding the next amount of stock When all the stock has been added, add the chicken and cook lightly for about 15 minutes taking care not to burn the base of the sauce. You can place a lid on and put the pan in the oven on 180°C for about 20 minutes If the soup becomes super thick, add more chicken stock if required Taste the soup, and when you can no longer taste flour and it tastes of chicken, add the milk and seasoning

Minestrone Soup with Cheesy Croutes SERVES 20 (250ML PER PERSON)

100ml vegetable or olive oil 800g mixed root vegetables (carrots, onion, celery or leek) cut into 1cm dice 500g bacon, diced

Heat the oil in a large heavy based pan and add the root vegetables.

Cook lightly until golden Add the garlic and bacon and cook for a few minutes

8 cloves garlic, crushed

Add the tomato paste and cook for 1 minute gently on a low heat

5 tablespoons tomato paste

Add the stock and stir until combined. Bring to the boil, skim any foam which may rise and then reduce to a simmer for 10 minutes

3 litres chicken stock 250g spaghetti, broken into small pieces

Bring up to a rapid boil and add the spaghetti pieces and potato. Stir at first to avoid the spaghetti sticking to the bottom of the pan

5 small potatoes, diced 5 tomatoes, skin removed, diced 3 cups peas 120g cabbage, thinly shredded

Cheesy croute

salt and freshly ground black pepper

Grill or bake the pieces of bread with cheese on top until melted and golden

1 small bunch parsley, chopped coarsely for garnish

for the croute 20 slices french stick 400g tasty cheese, grated

100 Soup

Reduce to a simmer again and after 5 minutes, add the tomato, peas and cabbage and cook until tender

Serve soup with plenty of seasoning and garnish with chopped parsley and a cheesy croute

Soup 101

102 Soup

Sweet Potato & Coriander Soup SERVES 20 (250ML PER PERSON)

100ml vegetable or olive oil 4 onions, roughly chopped 1.5kg sweet potato, diced 8 teaspoons ground cumin large bunch coriander, stalks and leaves chopped separately 6 cloves garlic, finely chopped 1.2 litres hot chicken stock salt and freshly ground black pepper pan fried croutons to serve

Heat the oil and slowly cook the onions taking care not to burn Add sweet potato to the pan with the cumin, coriander stalks and garlic and cook on very low heat for 3 minutes, stirring once or twice Add stock and cook until the sweet potato is tender Cool slightly, add the coriander leaves and then puree in a blender or with a hand held stick blender. Return to the saucepan and season well To serve, heat to almost boiling, check the consistency and add more stock if too thick Serve with croutons

Celery Soup SERVES 20 (250ML PER PERSON)

6 tablespoons vegetable or olive oil 5 medium onions, finely sliced 2 large heads of celery, including the leaves, finely sliced 5 medium potatoes, diced 10 sprigs thyme, leaves stripped 3.5 litres hot, chicken or vegetable stock salt and freshly ground black pepper

Gently heat oil in a large pot over medium heat. Add onion, celery, potatoes and thyme. Cook, stirring gently, for about 5 minutes or until onion is soft and without colour Add stock and bring to the boil. Simmer covered for 30–40 minutes or until the celery and potato are soft. Remove from the heat Cool slightly then puree in a blender or with a hand held stick blender. If the soup is too thick, add more hot stock Check for seasoning and serve

Soup 103

Pea & Ham Soup SERVES 20 (250ML PER PERSON)

600g green split peas 1 tablespoon olive oil 2 brown onions, coarsely chopped 4 carrots, coarsely chopped 4 celery sticks, coarsely chopped 850g diced bacon 3 litres chicken stock 6 sprigs thyme, leaves stripped salt and pepper

Place the split peas in a colander and run cold water over them until they run clear. It’s a good idea to soak them overnight in cold water in the fridge if you can. Drain before using Heat the oil in a large saucepan over medium heat. Add the onion, carrot, celery and bacon pieces and cook for 5 minutes, stirring often until the onion is soft Add the split peas, thyme and stock. Cover and bring to the boil Reduce the heat to medium and simmer, uncovered, stirring occasionally for 1½ hours or until the split peas are soft. Remove the pan from the heat Cool slightly then puree in a blender or with a hand held stick blender. If the soup is too thick, add more hot stock Check seasoning and add some if needed Serve warm with a bread roll Tip: Season with caution as the bacon can be salty

104 Soup

Chicken & Corn Chowder SERVES 20 (250ML PER SERVE)

100ml vegetable or olive oil 2 onions, finely chopped ½ bunch celery, finely chopped 3 large potatoes, cut into 2cm dice 8 tablespoons plain flour 1.5 litres milk, hot 2.5 litres chicken stock, hot 800g cooked skinless chicken, chopped 4 cups frozen corn

Gently heat the oil in a large saucepan over medium heat and add onion, celery and potatoes and cook for 5–7 minutes or until tender, stirring frequently Add flour and stir quickly, reduce the heat and cook for 1 minute, stirring constantly Stir in the milk and stock gradually, making sure there are no lumps.

Bring to a boil Add the chicken, corn and paprika and bring back to a boil. Cook for about 10 minutes on a very low heat, stirring constantly Add fresh herbs at the end just before you serve and check for seasoning

3 x 200g can creamed corn 1 teaspoon paprika ½ bunch parsley or chives, chopped (optional) salt and freshly ground black pepper

Soup 105

Basics & Staples

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Lunch & Basics Poultry & Seafood Staples

Turkey Waldorf Salad SERVES 20

8 red apples, cut into neat dice or slices 2 lemons, juice only 16 stalks celery, cut into neat dice or slices (save leaves) 8 large kale or silverbeet leaves, stalk removed, finely shredded

Add lemon juice to apples to stop them going brown in the salad Except the lettuce leaves, bind all ingredients with the mayonnaise and yoghurt and season lightly if you wish Serve by placing even portions of the baby cos leaves piled up with salad Garnish with celery leaves and pepita kernels

8 cups cooked, skinless turkey, cut into neat dice or shredded 1 cup pepita kernels (save some for garnish) 4 tablespoons mayonnaise to bind 4 tablespoons low fat, unsweetened yoghurt 6 baby cos lettuce, leaves separated salt and freshly ground black pepper

Tuna & Brown Rice Salad SERVES 20

12 cups boiled brown or basmati rice (cook 300g of raw rice) 5 large handfuls sultanas 5 large handfuls sunflower seeds 5 large handfuls pepita kernels (pumpkin seeds) 20 shallots, finely cut 5 small red capsicums, cut into small dice 5 carrots, grated 600g tuna, flaked 120ml olive or vegetable oil 50ml balsamic vinegar 2 lemons, juice only 5 handfuls fresh herbs, finely chopped (chives, dill, coriander or parsley) salt and freshly ground black pepper

108 LunchPoultry & Seafood

Add all ingredients to a large mixing bowl and toss lightly with a metal spoon. Try not to smash up the rice too much Check seasoning and add more if necessary. If too dry, add more of the wet ingredients Serve and garnish with extra sultanas, sunflower seeds and chopped herbs

LunchPoultry & Seafood 109

Greek Salad with Tuna SERVES 20

1.5kg canned tuna flakes (in spring water with no added salt) 10 large tomatoes, each cut into 8 pieces 4 continental cucumbers, cut into large dice 2 cups greek feta cheese, crumbled 40 black olives, pitted and cut in halves 4 large handfuls flat leaf parsley leaves, coarsely shredded 125ml olive oil 2 lemons, juice only freshly ground black pepper 8 baby or 4 large cos lettuce, leaves separated

110 LunchPoultry & Seafood

Place tomato, cucumber, feta cheese, olives and parsley in a large bowl and toss lightly in olive oil, lemon juice and seasoning To serve, make a bed of lettuce leaves and place the salad ingredients on top, making sure to distribute ingredients evenly if making individual serves Add some flaked tuna and drizzle with a little more olive oil and a sprinkling of black pepper

Roast Sweet Potato, Turkey & Bacon Salad SERVES 20

4 medium sweet potatoes, cut into 2cm dice 100ml vegetable or olive oil salt and freshly ground black pepper 20 rashers streaky bacon 800g cooked diced turkey or chicken (skinless) 600g baby spinach or rocket leaves

for the dressing 250ml olive oil 100ml balsamic dressing 60ml maple syrup or honey 5 teaspoons wholegrain mustard salt and freshly ground black pepper

to garnish 120g pepita kernels 120g dried cranberries

Preheat oven to 200°C In a bowl, toss sweet potato pieces with olive oil and seasoning. Place on a couple of roasting trays, spaced out slightly, and roast for 20–30 minutes or until soft and golden. Allow to cool Lay the rashers of bacon on a flat tray lined with baking paper and put into the same oven until crisp and golden. Allow to cool. You may have to carefully turn the bacon rashers over during cooking and drain away some of the excess fat that renders out

Dressing Make the dressing by combining all the ingredients in a bowl and whisk together or simply use a jam jar with a tight fitting lid to shake all the ingredients together. Check seasoning and adjust if necessary

Serve Create a bed of spinach/rocket leaves. Add the cold roasted sweet potato and turkey or chicken pieces. Break up one rasher of bacon and add to each salad Sprinkle with pepita kernels and cranberries and add a little dressing.

Serve with a small container of dressing on the side allowing for personal taste

LunchPoultry & Seafood 111

Chicken Chasseur MAKES 20

20 chicken thighs or drumsticks, bone in 100ml vegetable or olive oil salt and freshly ground black pepper 5 medium onions, finely chopped 500g mushrooms, thickly sliced 6 cloves garlic, crushed 3 teaspoons dried thyme, fresh if you have it

In a large, deep fry pan, heat oil over moderately high heat In batches, season chicken with salt and pepper and add to the pan, frying until browned. Remove chicken pieces and place in a large casserole dish or baking pan Pour off most of the oil from the fry pan, leaving enough to fry onions.

Cook onions for 5 minutes, stirring occasionally, until soft and without letting them colour Add mushrooms, garlic, thyme, and tarragon and cook gently for 3 minutes

6 teaspoons dried tarragon 750ml chicken stock 3 x 400g can tomatoes, crushed

Add onions, mushrooms, tomatoes and stock to the casserole dish with the chicken and bring to the boil. Check seasoning Reduce heat and either simmer on the stove or cover and place in a preheated oven of 180°C for 25 minutes or until chicken is cooked Serve with plenty of fresh vegetables or steamed jasmine rice (see recipe on p211)

112 LunchPoultry & Seafood

Chicken & Apple Quinoa SERVES 20

2.5 litres cold water 750g (5 cups) white or red quinoa 5 cups cooked chicken, diced small 5 green apples, grated 4 small red capsicums, diced small

Combine water and quinoa in a large saucepan over medium high heat and bring to the boil Reduce heat to low. Cover and simmer for 12–15 minutes or until liquid is absorbed. Transfer to a large bowl and allow to cool

10 handfuls sunflower seed kernels

Add to the quinoa the chicken, apple, capsicum, sunflower and pumpkin seeds, shallots, coriander and parsley and mix through carefully

10 handfuls pumpkin seeds

Add lemon juice, oil and seasoning. Combine and serve

20 shallots, thinly sliced 1 large bunch coriander leaves, coarsely chopped 1 large bunch flat leaf parsley, coarsely chopped 4 lemons, juice only 100ml cold pressed olive oil salt and freshly ground black pepper

LunchPoultry & Seafood 113

114 LunchPoultry & Seafood

Teriyaki Chicken in Japanese Rice Boxes SERVES 20

2kg chicken thigh meat, skin on preferably, cut into 4cm pieces 1 litre premade teriyaki sauce 4cm ginger, grated 10 garlic cloves, grated 6 tablespoons vegetable oil 20 green shallots cut into small pieces 2.5kg cooked short grain rice 2 tablespoons sesame seeds

Put the teriyaki sauce in a large bowl with ginger and garlic and add chicken pieces, making sure chicken is thoroughly coated Cover in plastic film and place in the refrigerator. Allow the chicken to marinate in this mixture for a minimum of 30 minutes, preferably overnight In batches, heat the vegetable oil in a frying pan and add the chicken pieces. Fry both sides of the chicken on a low heat Transfer the chicken to a bowl. Drain away any excess fat from the pan and repeat with remaining chicken In a large pan, add all the chicken, along with the sauce used to marinate chicken. Cover the pan and steam the chicken on low heat for 5 minutes or until cooked Remove the lid and simmer until the sauce becomes thick. Remove from heat and stir in shallots Serve warm on top of some warm rice in noodle boxes and sprinkle with sesame seeds

LunchPoultry & Seafood 115

116 LunchPoultry & Seafood

Asian Chicken Salad with Crunchy Noodles SERVES 20

700g shredded cooked chicken 500g wombok/chinese cabbage, shredded 250g red cabbage, shredded 10 green shallots, thinly sliced 3 carrots, coarsely grated 2 small red capsicum, thinly sliced

Combine the chicken, wombok, red cabbage, shallots, carrot, capsicum, bean sprouts and coriander in a large bowl In a small bowl, combine the vinegar, soy sauce, hoisin sauce and oil.

Add to the chicken mixture and toss to combine Serve topped with crunchy noodles and sesame seeds Tip: Crunchy noodles are available at supermarkets and asian grocers

2 bags bean sprouts 1 large bunch coriander 4 tablespoons rice vinegar 2 tablespoons soy sauce 2 tablespoons hoisin sauce 2 tablespoons olive oil 2 packets crunchy noodles 1 tablespoon sesame seeds

LunchPoultry & Seafood 117

Chicken & Apricot Fancy Coleslaw SERVES 20

1 medium white cabbage, finely shredded ½ small red cabbage, finely shredded

Combine all ingredients with enough Heinz mayonnaise to moisten them.

If mayonnaise is too thick, add a little warm water and adjust seasoning to taste

6 large leaves silverbeet, finely shredded

To serve, make a lettuce leaf base and top with coleslaw

6 carrots, grated

Garnish the coleslaw with some pepita kernels, sunflower seeds and apricot strips

2 large green apple, finely sliced 2 large red apple, finely sliced 1kg cooked, diced or pulled chicken 200g dried apricots, cut into strips (save a few for garnish) ½ cup sunflower kernels (save a few for garnish) 1 cup pepita kernels (save a few for garnish) 750ml heinz seriously good mayonnaise or enough to bind salt and freshly ground black pepper 20 iceberg lettuce leaves to serve

118 LunchPoultry & Seafood

Chicken San Choi Bao SERVES 20

5 tablespoons vegetable oil 10 cloves garlic, roughly chopped 8 red chillies, finely chopped 1 large bunch coriander, stalks cut finely and leaves coarsely chopped 1kg cooked, diced chicken 200ml water 5 large carrots, grated

In a wok add oil, garlic, chilli and coriander stalks and heat gently Add chicken and cook for 1 minute, breaking it up all the time with a wooden spoon. You may need to do this in batches Add water and bring to the boil. Reduce heat to medium low and simmer for 5 minutes or until water has absorbed Stir through carrot, shallots, pepita kernels, lime juice and sugar Add soy sauce and pepper to taste

20 shallots, thinly sliced 4 handfuls pepita kernels 5 limes, juice only

Sprinkle in coriander leaves Serve by placing the cooked chicken mixture in the lettuce leaves

5 teaspoons sugar 250ml soy sauce freshly ground black pepper 2 iceberg lettuces, leaves removed

LunchPoultry & Seafood 119

Pulled Chicken & Onion Jam Brioche MAKES 20

20 brioche buns 1 recipe onion jam 20 tablespoons peri peri mayonnaise

Split the brioche in half but not all the way through Spread each side with one tablespoon of the peri peri mayonnaise

600g wild rocket leaves

Place on a handful of rocket leaves, then a slice of pineapple

1 pineapple, peeled and cut into 20 thin slices

Add 50g of pulled chicken on top and a tablespoon of onion jam. Serve

1kg pulled chicken

Onion Jam

onion jam

In a heavy based large saucepan, heat the olive oil and cook the onions slowly until they are soft but have not coloured

6 large red onions, medium sized slices 1 tablespoon olive oil 250g soft brown sugar

Add the brown sugar, balsamic vinegar, star anise and dried chilli (add or halve to suit taste)

8 whole star anise

Cook over a low heat for 20–30 minutes or until most of the moisture has gone, stirring throughout. It will have the consistency of jam when finished. Allow the jam to cool and take care not to burn yourself with it

1 teaspoon dried chilli flakes

When the jam is cold, place it into a container with a lid and refrigerate

75ml balsamic vinegar

Tip: We think our onion jam is tasty but if time is tight, it does come premade

120 LunchPoultry & Seafood

LunchPoultry & Seafood 121

Vietnamese Rice Paper Rolls MAKES 20

20 large rice paper wrappers

for the chicken salad 500g wombok/chinese cabbage, finely shredded 2 medium limes, juice only 100g bean sprouts 500g cooked chicken, shredded or diced 1 large bunch coriander, chopped ½ bunch vietnamese mint, finely shredded

for the dressing 4 cloves garlic, finely chopped 2 large red chilli, finely chopped 80ml asian fish sauce (nam pla) 20ml rice wine vinegar or white vinegar 80ml warm water 3 tablespoons raw sugar

122 LunchPoultry & Seafood

Make the dressing by combining all the ingredients in a bowl and mixing until the sugar is dissolved In a large bowl, mix all the ingredients of the salad together and moisten with the lime juice and dressing Soak one rice paper wrapper in cold water until it becomes flexible and soft Place down on a clean towel and add a small handful of salad to the centre Fold in the sides of the rice paper and let the edges touch each other, then roll up firmly and neatly to make a spring roll shaped parcel. Keep under a damp, clean cloth while you make the others Continue until all the wrappers have been made. Keep refrigerated until ready to serve

Chinese Chicken Wrap MAKES 20

1.5kg cooked chicken, pulled or diced 2 x 227g bottles of hoisin sauce 1 x 300g jar honey 1 x 250ml bottle sweet chilli sauce

Preheat oven to 185°C Combine chicken with 1½ bottles of hoisin sauce, the honey and sweet chilli sauce

2 bags bean sprouts

Spread each Mission wholegrain wrap with a little of the reserved hoisin sauce and then place even amounts of chicken towards one side of each of the wraps

6 carrots, grated

Top with bean sprouts, carrots, shallots and sprinkle with sesame seeds

20 mission wholegrain wraps

20 shallots, finely sliced sesame seeds

Carefully fold in the top and bottom of the wrap and roll to enclose all ingredients Place folded side down on a lightly greased or nonstick tray and cook for 25 minutes or until the inside is hot (over 85°C)

LunchPoultry & Seafood 123

Butter Chicken SERVES 20

375ml (11/2 cups) natural yoghurt 2 lemons, juice only 4 teaspoons turmeric 6 teaspoons garam masala 3 teaspoons chilli powder 3 teaspoons ground cumin 3cm piece ginger, grated

Combine yoghurt, lemon juice, turmeric, garam masala, chilli, cumin, ginger and garlic in a bowl. Add chicken and stir well. Cover and refrigerate overnight Heat the oil in a pan over medium heat. Add the onion, cardamom, cinnamon and curry/bay leaves and cook for 2 minutes or until the onion starts to soften. Reduce heat to low, then add chicken and marinade, paprika, tomatoes and stock. Simmer for 15 minutes

6 garlic cloves, crushed

Add chickpeas or butter beans and stir in cream and cook for a further 10 minutes on a low heat

2kg skinless chicken, diced

Serve garnished with chopped coriander and basmati or brown rice

6 tablespoons vegetable oil 3 onions, finely chopped 3 teaspoons ground cardamom 3 cinnamon sticks handful curry leaves or 4 bay leaves 6 teaspoons paprika 3 x 425g can tomatoes, crushed 450ml chicken stock 3 x 425g can chick peas or butter beans, drained 500ml (2 cups) thickened cream fresh coriander to garnish

LunchPoultry & Seafood 125

Mini Chicken Subs MAKES 20

20 mini hot dog rolls 200ml honey mustard mayonnaise

Split hot dog rolls and generously spread with honey mustard mayonnaise

750g pulled or shredded cooked chicken

Add a small handful spinach leaves to each one

1 x quick napoli sauce recipe (p205)

Add some warm cooked chicken to each

10 handfuls baby spinach leaves

Top with warm tomato sauce

126 LunchPoultry & Seafood

Chicken, Plum & Veggie Rolls MAKES 20

1kg chicken mince 1 spanish onion, grated 6 cloves garlic, crushed 4 carrots, grated 4 zucchinis, grated 6 tablespoons plum sauce salt and ground black pepper 5 sheets puff pastry, thawed 2 teaspoons dried mixed herbs

Preheat oven to 185°C and line 2 large trays with baking paper Place the mince, onion, garlic, carrot, zucchini and plum sauce into a large bowl Season with salt and pepper and use a spoon or hands to thoroughly combine Divide into 10 even portions and shape into a sausage On a clean board, cut one pastry sheet in half. Lay a portion of the mince mixture in the centre and brush the ends with egg then roll pastry over to enclose

2 eggs, lightly beaten

Brush tops of the roll with egg and sprinkle with dried herbs and cut in half Place rolls on the prepared trays, seam side down and slightly apart Repeat with other 4 pastry sheets Bake for 25 minutes or until golden brown

LunchPoultry & Seafood 127

128 LunchPoultry & Seafood

Chicken, Pumpkin & Nut Free Pesto Pasta SERVES 20

800g dried wholemeal spaghetti pasta 6 tablespoons olive oil 6 chicken breast fillets or 12 thighs, thinly sliced 16 rashers bacon, rind removed, cut into strips 1 x nut free pesto recipe 2 cups low fat cream 2 cups low fat milk

Cook pasta according to the packet directions Meanwhile, in batches, heat the oil in a large nonstick frying pan over medium high heat and add chicken and bacon. Cook, stirring often, for 5 minutes or until the chicken is brown and firm to the touch Remove from pan and keep warm and repeat until all chicken and bacon is cooked Add pesto, cream, milk, salt and pepper to the frying pan. Reduce heat to. Cook for 5 minutes, or until sauce has thickened slightly. Add the cooked pumpkin and heat for a minute

500g pumpkin, diced and cooked 300g shaved parmesan, to serve

nut free pesto 6 cloves garlic, coarsely chopped

Drain pasta and add to pesto mixture. Toss over low heat until well combined Serve warm with parmesan cheese sprinkled on top

2 cups sunflower seeds

Nut Free Pesto

large bunch basil leaves, coarsely chopped

Combine all ingredients in a food processor or a mortar and pestle and either blend or pound into a rough paste

250ml olive oil 1 cup parmesan cheese, grated salt and freshly ground black pepper

Check seasoning and add more pepper, to taste Keep in an airtight container for up to 5 days in the fridge

LunchPoultry & Seafood 129

Tuna Pasta Bake SERVES 20

1 x béchamel sauce recipe (p209) 2 cups tasty cheese, grated

Preheat the oven to 180°C

1 teaspoon dijon mustard

Heat the béchamel sauce gently and when hot remove from heat. Add the grated cheese and mustard, saving some cheese for the topping

250g mixed frozen peas and corn, defrosted

Add a squeeze of lemon juice and season to taste

4 spring onions, cut into small pieces 1 x 425g can of tuna, drained well and flaked 600g cold cooked pasta such as penne, bows, or macaroni squeeze of lemon juice salt and pepper

130 LunchPoultry & Seafood

Mix the pasta with the peas and corn, spring onion, tuna and cheese sauce and pour into a lightly oiled ovenproof dish Sprinkle with the remaining cheese and bake in the oven for 25 minutes and golden on top

Lemon & Herb Baked Chicken SERVES 20

20 x 160g skinless chicken breasts

for the marinade 15 tablespoon olive oil 5 lemons, rind removed with potato peeler, juice reserved 10 cloves garlic, crushed 1 bunch fresh thyme 1 bunch rosemary, broken into 2cm pieces 3 tablespoons dried mixed herbs salt and freshly ground black pepper

Preheat oven to 185°C Place chicken in a bowl or dish. Mix ingredients for the marinade (except salt and lemon juice) and pour over chicken breasts. Massage marinade into chicken, then cover with plastic wrap and place in the fridge to marinate overnight or minimum of 2 hours Place chicken, all the marinade and the lemon juice into a suitably sized baking dish and add a touch of salt. Cover with foil then place in the oven After 20 minutes of cooking, remove the chicken from the oven and baste with some of the juices. Return chicken the oven without the foil for 20–30 minutes or until the chicken is fully cooked and has a little colour Allow chicken to rest for 5 minutes in a warm place to keep it moist and tender Tip: Serve with lots of steamed vegetables and brown rice

LunchPoultry & Seafood 131

132 LunchPoultry & Seafood

Sweet Potato, Chicken & Spinach Pizza MAKES 3 LARGE PIZZAS OR 24 SLICES

3 x 30cm pizza base (use the scone dough recipe p207 or the pizza base recipes on p206)

Preheat oven to 200°C Spread the base with napoli sauce and sprinkle with cheese

2 x quick napoli sauce recipe (p205), cold

Arrange onion, sweet potato and chicken evenly on top

3 cups tightly packed mozzarella cheese

Sprinkle with herbs and place in the oven for approximately 15 minutes

3 large steamed or roasted sweet potato, cut into 2cm dice

When cooked, remove from the oven and top with spinach. Serve

3 red onions, finely sliced 3 cups cooked chicken, diced or pulled 6 teaspoons italian dried herbs 3 large handfuls baby spinach, shredded

Pizza Rolls

MAKES 20

1 x basic scone recipe (p207) ½ x quick napoli sauce recipe (p205), cold 500g ham, diced, or salami sliced and quartered 500g tasty cheese, grated dried italian mixed herbs

Preheat oven to 190°C and line 2 to 4 trays with baking paper Cut the scone dough in half and then gently roll out each piece on a lightly floured surface until about 3cm thick Using an 8cm round cutter, cut 8–10 pizza bases. Gently push together the remaining dough and roll out again gently, cutting more rounds where possible Slightly flatten the discs and then place on the prepared baking trays.

Repeat with the other half of the dough Spread generously with sauce and then sprinkle on ham, cheese and dried herbs Place in the oven for 15–20 minutes

Spinach & Feta Scrolls 1 x basic scone recipe (p207) 500g frozen spinach, defrosted and squeezed dry 500g feta cheese, crumbled 1 teaspoon ground nutmeg freshly ground black pepper 2 x eggs, well beaten

MAKES 20

Preheat oven to 190°C and line 2 to 4 trays with baking paper Roll out half the scone dough to 1–2cm thick. You may need to flour the bench and rolling pin Sprinkle on feta cheese and then top with spinach, covering the entire dough Starting from one side, roll up the pastry to enclose the filling When you have finished rolling, cut into 10 even sized pieces trying not to squash these as you cut them. Repeat with the remaining dough Place the pieces slightly apart on the prepared baking trays and brush the tops with the egg wash. Cook for 15 minutes or until golden and cooked through on the inside Tip: To cut the scrolls, use a serrated knife with a sawing action

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Nasi Goreng SERVES 20

10 tablespoons kecap manis (indonesian sweet soy sauce) 100ml fish sauce 100ml soy sauce 200ml vegetable oil 5 brown onions, thinly sliced 5 teaspoons sambal olek (chilli paste) 15 garlic cloves, finely chopped 1kg cooked diced or pulled chicken 20 cups cooked brown or basmati rice, cold

Combine kecap manis, fish sauce and soy sauce in a jug and set aside Cooking in batches, heat some oil in a wok over high heat and add the onions, sambal olek and garlic and stir fry for 1 minute or until aromatic.

Remove and keep warm Add the chicken and stir fry for 1 minute until chicken is very hot Combine the chicken and onion. Add the rice, soy mixture, shallots and cabbage and stir fry for 3–4 minutes or until rice is heated through To serve, top with warm fried eggs, crispy fried shallots and fresh sliced chillies to garnish

15 shallots, thinly sliced ½ wombok/chinese cabbage, finely shredded 20 extra large eggs, fried 5 tablespoons fried shallots (optional) 5 red chillies, finely sliced (optional)

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Red Thai Chicken Curry with Pineapple SERVES 20

1.25kg skinless, boneless, chicken thigh meat, cut into 2 cm cubes 75ml vegetable oil 4 tablespoons maggi taste of asia red curry paste 5 x 400ml cans coconut milk 400g green beans 400g mushrooms 3 limes, juice only

Heat the oil and fry the chicken pieces quickly until white and firm Lower the heat and add the Maggi red curry paste, lime leaves and coriander stalks and fry for 1 minute Add coconut milk and mix well. Bring to the boil Reduce heat to low and simmer for about 15–20 minutes until chicken is cooked Add the beans and mushrooms. Cook for a further 2 minutes or until the beans are soft

16 kaffir lime leaves 1 large bunch coriander, chop leaves and stalks separately 1 large bunch thai basil or normal sweet basil leaves, roughly chopped 1 medium sized pineapple, cut into 2cm dice or use canned

Finish off by adding pineapple pieces, lime juice, fish sauce, sugar, chopped coriander and basil leaves Check the taste and balance of ingredients, using more ingredients from the previous step if needed. The curry shouldn’t be too salty, too sweet or too acidic

asian fish sauce (nam pla) and raw sugar to taste

Green Thai Chicken Curry SERVES 20

100ml vegetable oil 4 tablespoons maggi taste of asia green curry paste

Gently heat oil and add the Maggi green curry paste (add more if you want it hot), kaffir lime leaves, coriander stalks and fry for 30 seconds on a low heat

16 kaffir lime leaves

Add chicken pieces and seal until they have turned white on the outside

2kg skinless, boneless chicken thigh, cut into 2cm dice

Add coconut milk and mix well. Bring to the boil

5 x 400ml cans coconut milk 1 large bunch coriander, chop leaves and stalks separately 500g green beans, cut into 2cm lengths 500g large button mushrooms, thickly sliced or quartered large head broccoli, stalk removed and cut into 2cm pieces

Reduce heat to low and simmer for about 15–20 minutes until chicken is cooked Add the beans, mushrooms and broccoli. Cook for a further 2 minutes or until vegetables are soft Finish off by adding lime juice and zest, fish sauce, sugar, chopped coriander and basil leaves

4 limes, zest and juice

Check the taste and balance of ingredients, using more ingredients from the previous step if needed. The curry shouldn’t be too salty, too sweet or too acidic

asian fish sauce (nam pla) and raw sugar to taste

Serve with steamed brown or basmati rice

4 large handfuls thai basil or normal basil leaves, roughly chopped

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Healthy & Delicious Southern Chicken MAKES 20

20 skinless chicken drumsticks 5 cups wholemeal self raising flour 8 teaspoons garlic powder 8 teaspoons onion powder 4 teaspoons turmeric 1 teaspoon cayenne pepper or chilli powder 8 teaspoons smoked paprika

Preheat the oven to 190°C Combine flour, garlic and onion powder, paprika, turmeric, cayenne or chilli (add or halve to suit taste), salt and black pepper in a large bowl Preheat a nonstick frying pan and add a tablespoon of oil Roll each drumstick through the spiced flour mixture, covering completely In batches, place drumsticks in the frying pan, cooking on all sides quickly to seal and lightly brown

2 teaspoons salt 3 teaspoons ground black pepper 4 tablespoons olive oil (you may need a little more for cooking)

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Remove from the pan and place on an oven tray while you fry the other drumsticks Drizzle with a little more olive oil if the drumsticks look a bit dry and place in the oven for 20 minutes or until cooked thoroughly

Turkey & Cranberry Couscous SERVES 20

625g couscous 1 litre boiling water 5 oranges, rind grated, then juiced 250g dried cranberries 2 spanish red onions, finely diced 1 bunch flat leaf parsley, leaves coarsely chopped 1 bunch coriander, stalks finely chopped and leaves coarsely chopped

Place the couscous in a large stainless steel bowl and add the boiling water until it just covers the couscous. Cover with plastic wrap and allow it to steam for about 10 minutes. Don’t stir this yet In a small pan, bring the orange juice and zest to the boil slowly. Turn off the heat and then soak the cranberries for 5 minutes Gently break up the couscous using a fork. Allow to cool, then fold through the cranberries and orange juice, onion, parsley, coriander, seeds and lastly the turkey Finally, add plenty of salt and pepper to taste. Make sure there are no lumps of couscous by using a fork to stir it gently

125g sunflower seeds 125g pepita kernels 500g cooked turkey, diced salt and freshly ground black pepper

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Potato & Salmon Cakes SERVES 20

2 x 415g cans pink salmon or tuna, drained and bones removed 10 large potatoes cooked, mashed 12 shallots, cut into small pieces 1 large bunch parsley, finely chopped ½ cup plain flour salt and pepper 200ml oil (to fry with)

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Mix the salmon, potato, shallots and parsley together and season well Form 20 round, flat cakes (about 6 cm round) and coat with flour on each side Fry in hot oil for approximately 5 minutes on each side until lightly golden in colour Tip: Serve with scrambled eggs for a breakfast option

Chicken Noodle Stir Fry SERVES 20

4 x 450g packets fresh hokkien noodles 100ml vegetable oil 1kg chicken mince 4 red onions, cut into thin wedges 8 garlic cloves, crushed 4cm piece ginger, grated 800g broccoli, stalk removed, cut into florets 4 red capsicums, thinly sliced 250g green beans, cut into 1-2cm pieces 200ml (1 cup) light soy sauce

Place noodles into large bowl and pour boiling water over them. Allow to sit until the noodles can be separated by hand. Drain well Meanwhile, heat oil in a wok over high heat and stir fry chicken mince for 5 minutes or until browned. Transfer to a bowl, draining any excess fat Heat more oil in the wok and add red onion, garlic and ginger and stir fry for 2 minutes or until onion is soft Add broccoli, red capsicum and beans and stir fry for a couple of minutes or until vegetables are tender Return mince to wok with soy sauce and sweet chilli sauce. Allow to reheat thoroughly and then add noodles. Add more sauce if it looks too dry Fold in the coriander leaves and serve

200ml (1 cup) sweet chilli sauce large bunch coriander, leaves coarsely chopped

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Moroccan Chicken with Apricots SERVES 20

20 chicken drumsticks, skin on 100ml vegetable or olive oil 3 onions, finely chopped 6 cloves garlic, sliced 3 teaspoons turmeric 6 teaspoons ground cumin 3 x 400g cans tomatoes, crushed 750ml (3 cups) chicken stock 3 cups dried apricots, coarsely chopped 2 lemons, juice only 6 tablespoons sunflower seeds 1 large bunch flat leaf parsley, leaves coarsely chopped

Preheat oven to 180°C In batches, gently heat oil and fry drumsticks until golden brown. Remove and place in a large casserole dish In the same fry pan, add onions, garlic, turmeric, cumin and cook gently for 2 minutes Add the onion mix, tomatoes and stock to the chicken in the casserole dish. Cover and cook for 30 minutes. Add more water if necessary during the cooking if chicken gets too dry and isn’t cooked Remove from oven. Carefully remove the cover and add apricots, lemon juice and sunflower seeds. Cover back up and cook for a further 10 minutes or until chicken is cooked Check seasoning and finish by adding chopped parsley and coriander

1 large bunch coriander, leaves coarsely chopped salt and freshly ground black pepper

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Basics & Lunch Beef & Pork Staples

Massaman Beef Curry SERVES 20

2.5kg rump steak or lean topside, cut into 2 cm cubes 100ml vegetable oil 4 x 115g cans massaman paste

Preheat oven to 170°C Heat up a large pan, add oil and fry the beef until sealed

8 x 400ml cans coconut milk

Add the massaman paste and lime leaves and lower the heat and cook for 1 minute

12 kaffir lime leaves

Add coconut milk and bring to the boil

6 large potatoes, cut into 1cm dice 6 teaspoons tamarind paste or 4 limes, juice only asian fish sauce (nam pla) palm or raw sugar to taste

Transfer into a large, ovenproof dish with a lid or cover with foil Place in the oven and cook until beef is just tender, approximately 1½ hours, stirring occasionally Add the potato and recover. Cook for another 30 minutes or until the potato is soft Finish the curry by balancing with tamarind paste/lime juice for sourness, the sugar for sweetness and season with the fish sauce. Add small amounts of all three and then taste before adding more if needed Serve with steamed jasmine rice (recipe p211) or basmati rice

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Chilli con Carne SERVES 20

2kg lean beef mince 4 tablespoon vegetable oil 3 small onions, finely chopped 8 garlic cloves, coarsely chopped 3 teaspoons hot chilli powder 3 tablespoons tomato paste 3 x 400g cans tomatoes, crushed 2 x 400g cans of kidney beans, drained salt and pepper

Heat the oil in a large saucepan, add the onion and cook gently on a low heat until soft and without colour Add the garlic and chilli powder (add or halve to suit taste) and cook slowly for 1 minute Add the beef mince and tomato paste and cook until the mince is cooked. Use a wooden spoon to separate the meat Add the crushed tomatoes and bring to the boil. Reduce to a simmer for about 20–30 minutes Add the kidney beans and allow to cook through slowly until it starts to simmer Check the seasoning and heat of the chilli and add more if necessary Serve with some steamed or boiled rice

Bolognese Sauce SERVES 20

2kg lean beef mince 4 tablespoons vegetable oil 3 small onions, finely chopped 8 garlic cloves, coarsely chopped 3 teaspoons oregano 3 tablespoons tomato paste 3 x 400g cans tomatoes, crushed 250ml beef stock salt and pepper

Heat oil in a large heavy based saucepan over medium heat. Cook onion and garlic for 3–4 minutes or until onion has softened. Increase heat to medium high Add oregano and cook for 1 minute or until fragrant Add mince and cook, stirring with a wooden spoon to break up mince, for 8–10 minutes or until browned Add tomato paste and stir for 1 minute. Add crushed tomatoes and stock Bring to the boil and then reduce heat to a simmer. Cook, stirring occasionally, for 30–40 minutes or until thick Season with salt and pepper Serve with your favourite pasta

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Add some variety to your menu by giving leftover Chilli con Carne or Bolognese Sauce a new purpose

Nachos Add the chill con carne to the top of some corn chips. Add some grated cheese then pop in the oven or under the grill until the cheese melts and becomes golden brown. Serve with some sour cream, tomato salsa and guacamole

Baked Potatoes with Chilli con Carne Preheat oven to 200°C. Scrub large potatoes and using a fork pierce potatoes in about 6 places. Slightly oil and place them on a tray, elevated on a rack or with a bed of rock salt underneath each and cook for 1 hour or until they are soft when checked with a skewer. Allow to cool slightly before cutting a deep cross in the top of each.

Then, using your fingers, squeeze the base of the potato to open up the top. Add to each some hot chilli con carne, cheese, sour cream, guacamole or salsa

Savoury Mince on Toast Serve your bolognese hot the next day on some sour dough or multigrain toasted bread. You can add an egg to the top, poached works best but fried or scrambled are good too

Lasagne You will need a recipe of Béchamel sauce (p209). Layer a large baking dish with a good helping of warm bolognese sauce (when it’s warm it spreads easier), then cover with your pasta sheets. Add a layer of béchamel then add another layer of pasta sheets. Continue until you have at least two layers of meat and two layers of sauce. The key here is to start with meat and finish with a layer of béchamel sauce. Cover the top of the sauce with plenty of grated tasty cheese and for a nice crunch, add a sprinkling of dried breadcrumbs and mixed dried herbs Place in a preheated oven of 190°C and cook until the top is golden brown and the inside is at least 85°C when checked with a thermometer Tip: Make in advance and place in the fridge overnight – remember to cover this well Tip: It is easier to cut if you wait about 10­–15 minutes after removing the lasagne from the oven

Stuffed Vegetables You can stuff all sorts of vegetables with either the chilli con carne or bolognese: sweet potato, capsicum, eggplant, tomato, or zucchini. The sweet potatoes are a healthy choice and look fabulous — preheat oven to 200°C, scrub large potatoes and using a fork pierce in about 6 places. Slightly oil and place them on a tray, elevated on a rack or with a bed of rock salt underneath each and cook for 1 hour or until they are soft when checked with a skewer. Cut them in half lengthways and remove a small section from the middle of the sweet potato to make room for the meat. Pile up the meat and top with mozzarella or tasty cheese and put them back in the hot oven or under the grill to melt and brown the cheese. Add some sour cream or chutney on top, along with some sliced spring onions or green shallots to add colour and crunch

Cannelloni Cannelloni is a good way to use up bolognese meat. Stuff a cannelloni tube with the cold bolognese sauce and place the stuffed tube at the end of a baking dish. Keep repeating this with filled rolls until the dish is full. You can then make the recipe of Quick Napoli Sauce (p205) and pour it over the top of the rolls to almost cover them, but not quite. Sprinkle on plenty of grated cheese (mozzarella or tasty) and place uncovered in a hot oven of 190°C for 30 minutes or until the meat is over 70°C and the cheese has melted

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Thai Beef Salad SERVES 20

1.4kg lean rump steak 2 tablespoons vegetable or olive oil

for the dressing 6 limes, juice only 8 teaspoons nam pla (fish sauce) or low sodium soy sauce 6 teaspoons grated palm or raw sugar 8 red chillies, deseeded, finely chopped 8 cloves garlic, finely chopped 1 bunch coriander stems, finely chopped

for the salad 20 large handfuls mixed salad leaves including baby spinach and rocket 6 red capsicums, cut into 1cm dice 4 continental cucumbers, halved lengthways, sliced diagonally 2 punnets cherry tomatoes, halved 4 medium red onions, finely sliced 1 bunch coriander leaves, coarsely shredded 1 bunch mint leaves, coarsely shredded 4 red chillies, deseeded, finely chopped (optional) sesame seeds to garnish

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Heat the oil gently in a nonstick frying pan. Add beef and cook for a couple of minutes on each side until medium rare or still a little springy to the touch Allow beef to rest for a couple of minutes, then slice thinly and place in a large bowl Combine dressing ingredients and pour over warm beef and allow to marinate for a few minutes Mix salad ingredients together Serve salad topped with beef and some of the dressing. Garnish with some sesame seeds, coriander and mint leaves

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Chorizo or Sausage Pasta SERVES 20

1 x quick napoli sauce recipe (p205) 3 tablespoons olive or vegetable oil 20 cooked sausages or 10 large chorizo sausages, cut into thin slices or 2cm dice

Heat the oil in a large saucepan Add the chorizo or cooked sausages and garlic and fry gently for about 2 minutes, stirring so it doesn’t stick to the bottom and the garlic doesn’t burn

8 cloves garlic, coarsely chopped

Add the napoli sauce and heat together until boiling

2kg cooked pasta

Add the cooked pasta, lower the heat and check the seasoning and adjust if necessary

5 large handfuls flat leaf parsley leaves, coarsely chopped 500g parmesan cheese, grated salt and freshly ground black pepper

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Add chopped parsley and serve hot with parmesan cheese sprinkled on top

Thai Stir Fried Rice SERVES 20

100ml vegetable oil 1.2kg cold cooked basmati or jasmine rice (p211) 6 cloves garlic, chopped 500g cooked pork or chicken, diced 6 eggs, well beaten 20 cooked prawns, cut into small dice 20 shallots, cut into small pieces 3 cups peas

Cooking in batches, add oil and garlic to a wok and heat gently, frying without colour Add pork and prawn pieces and fry lightly until thoroughly warm, above 80°C Add the eggs and scramble quickly Add the rice, shallots, peas, coriander, fish sauce, lime juice and sugar and stir fry quickly Turn out of the wok and serve

1 large bunch coriander leaves, coarsely shredded 200ml fish sauce 3 limes, juice only 5 teaspoons sugar

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Pulled Pork & Appleslaw Wrap MAKES 20

1kg pulled pork, shredded 1 small savoy or curly cabbage, finely shredded 1 small red cabbage, finely shredded

Mix the cabbage, silverbeet, carrots, apples, sultanas, sunflower and pepita kernels together in a large bowl and add enough mayonnaise to moisten well. If mayonnaise is too thick, add a little warm water. Adjust seasoning to taste

4 large silverbeet leaves, finely shredded

Place the wrap on a board and then add a handful of the coleslaw and top with a handful of the pulled pork

5 carrots, grated

Fold in both ends of the bread and then roll up to enclose the filling

3 large green apples, finely sliced 1 cup sultanas ½ cup sunflower kernels 1 cup pepita kernels (pumpkin seeds) 750ml reduced fat mayonnaise to bind salt and freshly ground black pepper 20 flat breads or wraps

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Cut in half to make it more manageable to eat Wrap in greaseproof paper or plastic wrap and refrigerate before serving

Warm Moroccan Couscous with Roast Meat SERVES 20

500g couscous 800ml boiling water 60ml olive oil 2 spanish or red onions, cut into small dice 4 garlic cloves, coarsely chopped 500g roast meat, diced 2 cups dried apricots, diced 2 large red capsicums, cut into small dice 1 large bunch flat leaf parsley, leaves roughly chopped 1 large bunch coriander, leaves roughly chopped

Place the couscous in a large, stainless steel bowl. Pour over the boiling water until it just covers the couscous, cover with plastic wrap and allow it to steam for about 10 minutes. Don’t stir this yet, let it stand Gently heat the oil in a frying pan and add onions and cook slowly, without letting them colour. Add the garlic and roast meat, reheating quickly. Keep warm Remove the plastic wrap from the couscous and gently break it up using a fork. Add the meat and all the pan juices and fold through the parsley and coriander, apricots, capsicum, pepita kernels and add plenty of salt and pepper. Serve while warm Tip: This is a fabulous recipe for using up leftover roast meats and any dried fruit such as dates, sultanas, figs, raisins etc.

1 cup pepita kernels salt and freshly ground black pepper

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Crispy Honey Beef with Vermicelli Noodles SERVES 20

2kg lean mince beef 50ml vegetable oil 6cm piece ginger, cut into fine strips 3 tablespoons honey 3 tablespoons sesame seeds 2 packets vermicelli noodles

Cook the vermicelli noodles according to the packet, soaking in boiling water until soft, and drain Heat oil in a nonstick frying pan and when hot add the beef mince, frying until the beef is cooked Add ginger and honey and continue frying until the beef crisps and slightly caramelises

3 bunches shallots, cut on the angle into 1cm pieces

Add sesame seeds and remove from heat

6 carrots, sliced into strips with peeler

Make the dressing by dissolving the sugar in the warm water and mixing all the other ingredients together in a bowl

2 heads broccoli, cut into very small pieces 1 large bunch coriander, leaves coarsely chopped

Mix the drained noodles with the shallots, carrots, broccoli pieces and coriander leaves and combine with the dressing

for the dressing

Check taste and adjust if necessary

80ml fish sauce

Serve with beef on top of the noodle salad

125ml soy sauce 30ml sesame oil 4 limes, zest and juice 2 tablespoons grated palm sugar or raw sugar 75ml warm water 2cm piece ginger, grated 6 cloves garlic, crushed 5 red chillies, finely chopped

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Chilli Beef Burrito, Refried Beans & Salsa MAKES 20

2 tablespoons olive oil 4 brown onions, finely chopped 8 cloves garlic, finely chopped 1.5kg lean beef mince 4 teaspoons chilli powder 4 x 400g cans crushed tomatoes 1 tablespoon tomato paste 2 cups warm water salt and freshly ground black pepper

salsa 6 large tomatoes, coarsely chopped 1 large red onion, finely diced 1 large bunch coriander, leaves coarsely chopped

In a large saucepan, heat the oil over medium heat. Add onion and cook, stirring, for 4–5 minutes or until soft Add garlic for a few seconds then add mince and chilli powder (add or halve to suit taste) and cook, stirring with a wooden spoon to break up lumps, for 3–4 minutes or until brown Add canned tomatoes, tomato paste, and water and cook, stirring occasionally, for 10 minutes or until sauce thickens. Season to taste Heat the refried beans in a pan or microwave Make the salsa by gently combining all the ingredients Lay a tortilla on a board and add a large spoonful of warm chilli beef to the centre. Add a tablespoon of refried beans, a spoon of salsa and finish with a dollop of sour cream Fold both sides of the tortilla in and overlap in centre, then roll up the burrito so all the filling is enclosed. Keep warm in oven

salt and freshly ground black pepper

to serve

Continue until all the tortillas have been rolled. Serve hot

20 wholemeal flour tortillas 2 large cans refried beans 20 tablespoons sour cream

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Beef Goulash SERVES 20

2.5kg lean beef (chuck/blade or topside), trimmed, cut into 2cm cubes 100ml vegetable or olive oil 8 large onions, finely chopped 10 carrots, cut into 1cm dice 10 cloves garlic, finely crushed 5 medium red capsicums, cut into 2cm pieces 8 tablespoons paprika

Preheat oven to 180°C Cooking in batches, in a large, heavy based frying pan, heat some oil over medium high heat and cook the beef for 5–6 minutes or until browned. Transfer to a large casserole dish Heat remaining oil in pan and add onions, carrots, garlic and capsicum.

Cook for 5 minutes, stirring until onion has softened, then add the paprika and cook briefly Add the pan fried vegetables to the casserole dish, along with stock, bay leaves and tomatoes

1 tablespoon salt 2.5 litres beef or chicken stock 8 bay leaves (fresh if possible) 4 x 400g cans tomatoes, crushed 1 bunch parsley leaves chopped coarsely

Bring to the boil on the stove, then cover dish with lid or foil and transfer to the oven. Bake for 2 hours or until beef is tender, stirring occasionally to stop it sticking If it becomes too dry and the meat is not tender, add more hot stock and continue cooking Serve with some brown rice or buttered noodles Tip: This can be cooked in a slow cooker also

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Curry Roti Wraps SERVES 20

1 x butter chicken recipe (p125)

Preheat oven to 190°C and lightly grease or line a baking tray

small bunch coriander, leaves chopped (reserve a few leaves for garnish)

Spread the roti breads with butter and warm them through quickly in a microwave for 20 seconds each

20 roti bread (plain or flavoured or flat bread, soft wraps)

Mix the curry and coriander together and spoon even amounts onto the centre of each bread

4 teaspoons softened butter

10 tablespoons natural yoghurt

Fold in all four sides of the bread to completely enclose the parcel and seal the curry inside. Place folded side down on the baking tray and pop in the oven to warm through

2 continental cucumbers, diced or grated

When warmed, remove from oven and serve with a spoonful of raita and garnish with the reserved coriander leaves

raita

1 bunch mint leaves, chopped 4 lemons, juice only

Raita

salt and pepper

Combine yoghurt, cucumber, mint and lemon juice and add seasoning if you wish Tip: You can use chilli beef ("Chilli con Carne" on page 147) instead of curry

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For more information on the Patties Schools Range visit www.pattiesfoods.com.au

Stir Fried Noodles with Beef & Oyster Sauce SERVES 20

4 x 450g packets hokkien noodles 100ml vegetable oil 1kg rump steak, cut into strips (2cm x 4cm) 4 medium onions, finely sliced 8 cloves garlic, finely chopped 8 red chillies, deseeded and finely chopped 2 bunches shallots, cut into 2cm pieces 4 small red capsicums, cut into 4cm strips 250ml light soy sauce 180ml oyster sauce crunchy noodles (for garnish)

Place noodles in a large bowl and pour boiling water over them. Allow to sit until the noodles can be separated by hand. Drain well In batches, heat up the vegetable oil in a wok and when it’s hot add the beef and quickly fry for about 2 minutes. Remove from the wok and drain away the oil Clean the wok with some kitchen paper and add the remaining oil and allow to heat up. Add the sliced onions and allow to cook for about 1 minute Add the garlic, chilli (add or halve to suit taste), capsicum and shallots and cook for a further 2 minutes, reducing the heat slightly so it doesn’t burn Return the cooked beef to the wok and add the soy and oyster sauces.

When it starts to boil, add the drained noodles and using tongs mix thoroughly so all the contents are mixed evenly. Add more sauce if it looks too dry Serve garnished with more sliced shallots and some crunchy noodles on top

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American Pork BBQ Sliders with Appleslaw SERVES 20

20 brioche buns or soft burger rolls 1kg cooked pulled pork (cold or hot) 2 green apples, grated

Split the buns in half and spread with plenty of Masterfoods barbecue sauce on both sides

1 x old fashioned slaw recipe (p204)

Add the grated apple to slaw and combine. Add a good helping of slaw and about 50g pulled pork on top of buns and spread out evenly

200ml masterfoods barbecue sauce

Close the bun and secure with a large toothpick or skewer

pulled pork 2kg pork shoulder, skin removed 1 teaspoon chilli flakes 2 teaspoons cracked black pepper 2 teaspoons onion salt 1 teaspoon garlic powder 2 teaspoons dried italian herbs 1 tablespoon ground cumin 1 tablespoon smoked paprika 1 tablespoon extra virgin olive oil 1 cup masterfoods barbecue sauce ½ cup maple syrup ½ cup water

Pulled Pork Combine all dry ingredients in a small bowl to make a spice rub Using a sharp knife, remove excess fat from the pork and score the flesh lightly. Rub the spice mixture all over the pork Heat oil in a large, heavy based casserole dish over medium high heat.

Add pork, fat-side down and cook for 3–5 minutes. Turn over and cook for another 3-5 minutes until golden brown Combine the barbecue sauce, maple syrup and water. Add it to the pork dish and bring to the boil. Reduce heat to low and cover. Simmer, or cook in a preheated oven of 170°C, for 2 hours, basting the pork a couple of times during cooking Carefully turn the pork over. If the sauce is drying out, add a further ½–1 cup of water. Cover and simmer for a further 1–11/2 hours or until pork is tender and falling apart Tip: Add a thin slice of pineapple between the slaw and pork

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Basics & Lunch Vegetarian Staples

Brown ‘Lentil as Anything’ Salad SERVES 20

1.2kg cooked brown lentils 2 small red onions, diced small 5 tomatoes, diced small

Place all ingredients in a large bowl Check seasoning and add more to taste. Toss to combine

2 small red capsicums, diced small

Serve garnished with extra coriander leaves

4 small green apples, grated

Tip: This salad is a great side with your favourite protein

4 red chillies, deseeded, finely chopped 4 limes, zest and juice 2 oranges, zest and juice 4 handfuls pepita kernels 4 handfuls sultanas 4 large handfuls coriander leaves, shredded (save a few leaves for garnish) 4 large handfuls flat parsley leaves, shredded salt and freshly ground black pepper

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Roast Vegetable Flat Bread Pizzas MAKES 20

1.4kg selection of roast vegetables 600g semi dried tomatoes and their oil 20 small flat breads or pita breads 1kg fresh mozzarella cheese, grated 4 tablespoons dried italian herbs

Preheat oven to 200°C Blend the semi dried tomatoes and their oil in a food processor until reasonably smooth Spread mixture evenly across the middle of the breads, leaving the sides of the bread clean Sprinkle the mozzarella on top of the bread and arrange the roasted vegetables between the breads Sprinkle with herbs and place in the oven for 10 minutes or until the cheese has melted, the vegetables are hot and the bread is crisp on the outside

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Potato & Cheese Tortillas MAKES 20

1.5kg potatoes, pumpkin or sweet potato, 2cm dice, cooked

Preheat the oven to 190°C and oil or line a baking tray

800g mersey valley vintage classic cheese (reserve a little for topping)

Mix all the ingredients except the tortillas and season very well and check the seasoning

1 large bunch coriander leaves, coarsely chopped

Pile the mixture into the centre of each tortilla and fold in edges and roll to enclose

2 large red chillies, finely chopped (optional)

Place on the tray with the folded side of the tortilla down

20 jumbo flour tortillas salt and freshly ground pepper

Sprinkle the tops with reserved cheese and place in the oven for 20 minutes Tip: Serve straight out of the oven with some tomato salsa (see recipe p159) and sour cream

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Stir Fried Vegetables with Tofu SERVES 20

4 tablespoons vegetable oil 5 red onions, thickly sliced 10 garlic cloves, crushed 6cm piece ginger, grated 800g broccoli, cut into florets 4 red capsicums, cut into 2cm pieces 400g green beans, cut into 2cm pieces 4 zucchinis cut into large slices 300g frozen corn and peas

Heat the oil gently in the wok and add the red onion, stir frying for a minute. Then add the garlic and ginger and stir fry for another 30 seconds Add broccoli, red capsicum, beans and zucchini and stir fry for a couple of minutes or until vegetables are tender Add the corn and peas, tofu and bean sprouts and cook for a minute.

Then add the soy, sweet chilli and oyster/hoisin sauce Toss to combine and fold in the coriander leaves and sesame seeds Serve with rice or noodles

750g firm tofu, cut into strips 2 bags bean sprouts 250ml light soy sauce 250ml sweet chilli sauce 100ml oyster or hoisin sauce ½ cup sesame seeds 1 large bunch coriander, leaves coarsely chopped

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Chunky Potato & Vegetable Bake SERVES 20

3 tablespoons olive oil 4 medium onions, finely diced 6 garlic cloves, finely chopped 8 cups light cream 2 tablespoons wholegrain mustard 12 large potatoes, cooked and diced largely, cold 1 large jap pumpkin, cooked and diced largely, cold

Preheat oven to 190°C Heat olive oil and add onions and cook until soft, without letting them colour Add garlic and continue cooking for 1 minute on low heat Add cream and mustard and bring to a boil. Cook for about 3 minutes Place potatoes, pumpkin and assorted vegetables into a very large oven dish and season well

6 cups peas or frozen corn, or other cooked vegetables of your choice

Pour over the cream mixture, top with cheese and sprinkle with paprika

5 cups tasty cheese, grated

Bake for 30–40 minutes or until the cheese is golden. Serve warm

5 teaspoons paprika pepper salt and pepper

170 Lunch Vegetarian

Spiced Homemade Sweet Potato Wedges MAKES 20

10 medium sweet potatoes, cut into 2cm wedges 4 teaspoons ground cinnamon 4 teaspoons ground cumin

Preheat oven to 200°C Place sweet potato pieces and all other ingredients into a large plastic bag or bowl

4 teaspoons turmeric

Mix well, making sure all pieces have a liberal coating of spices and oil

4 teaspoons ground garlic powder

Spread onto nonstick baking trays and bake for 20 minutes in the oven or until tender and golden. You may have to turn them over during cooking

4 teaspoons ground black pepper 3 teaspoons salt 6 tablespoons vegetable or olive oil

Serve warm

Lunch Vegetarian 171

Sweet Potato Wedges with Funky Toppings SERVES 20

Wedges with ‘The Greatest Ever’ Guacamole 8 avocados, halved 1 small red onion, finely diced 6 small red chillies, finely chopped

Place avocado, onion, chillies (add or halve to suit taste) and seasoning in a mortar and pestle and pound until smooth. Alternatively, you can use a food processor, but pulse only otherwise it will be too smooth

4 limes, juice only

Mix in lime juice and fold in coriander leaves

1 bunch coriander, leaves coarsely chopped

Check seasoning

20 tablespoons sour cream

Serve the hot potato wedges with a large spoonful of guacamole and finish with a dollop of sour cream and some coriander leaves

salt and freshly ground black pepper

Wedges with Refried Beans and Cheese 3 cans refried beans 750g grated cheese 2 bunches shallots, cut into small pieces 1 large bunch coriander 20 tablespoons sour cream

Reheat the beans in a pan or microwave Sprinkle the cheese over the hot wedges and place in a hot oven or under a grill to melt the cheese Serve the hot wedges topped with warm refried beans, sour cream and some coriander leaves

Wedges with Chilli Beef 2 tablespoons olive oil 4 brown onions, finely chopped 8 cloves garlic, finely chopped 1.5kg lean beef mince 4 teaspoons chilli powder

Heat half the oil in a saucepan over medium heat. Add onion and cook, stirring for 4–5 minutes or until soft. Add garlic for a few seconds then add mince and chilli powder and cook for 3–4 minutes, stirring with a wooden spoon to break up lumps. Once the mince has browned, add canned tomatoes, tomato paste and water and cook, stirring occasionally, for 10 minutes or until sauce thickens

4 x 400g cans crushed tomatoes

Season to taste

1 tablespoons tomato paste

Make the salsa by combining all the ingredients gently

500ml (2 cups) warm water

20 tablespoons sour cream

Serve the hot potato wedges with a large spoonful of warm chilli beef in the centre. Add a tablespoon of salsa and finish with a dollop of sour cream

salsa

Tip: You can use left over Chilli con Carne (p147) as a topping

salt and freshly ground black pepper

6 large tomatoes, coarsely chopped 1 large red onion, finely diced 1 large bunch coriander, leaves coarsely chopped salt and freshly ground black pepper

172 Lunch Vegetarian

Lunch Vegetarian 173

The Best Vegetarian Burgers MAKES 20

20 burger or soft buns, split in half 1 x old fashioned slaw recipe (p204)

burger patties 200g green lentils, cooked 2 carrots, grated 2 sticks celery, grated

Preheat oven to 185°C or heat up grill. Line 2 large trays with baking paper Mix all the burger ingredients together in a large bowl, excluding the sesame seeds If the mixture seems too wet, add more breadcrumbs or oats Season well

2 zucchinis, grated 2 cloves garlic, crushed 1 small onion, finely chopped 1 teaspoon dijon mustard 1 egg, well beaten 200g fresh breadcrumbs 50g oats splash worcestershire sauce 2 teaspoon mixed herbs salt and pepper sesame seeds

174 Lunch Vegetarian

Form 20 small burgers with your hands and coat with sesame seeds Brush with olive oil and place on prepared trays and place under grill or in preheated oven until golden brown and hot all the way through Place a large spoonful of slaw on the base of each bun and then top with a hot burger Tip: You can replace the coleslaw with any salad ingredients and a sauce such as napoli or bbq sauce

Vegetable & Bean Casserole SERVES 20

3 tablespoons vegetable or olive oil 3 large onions, thinly sliced 3 teaspoons dried oregano leaves 6 cloves garlic, crushed 8 stalks celery, sliced 2 red capsicums, cut into 1cm dice 2 green capsicums, cut into 1cm dice 750g sweet potatoes, cut into 2cm dice 750g pumpkin, cut into 2cm dice 3 large carrots, cut into 2cm dice

Gently heat oil in a large saucepan and add onions. Cook gently until soft Add oregano and garlic and cook gently for 20 seconds then add celery, capsicum, sweet potato, pumpkin and carrot and cook over medium high heat for 2 minutes. Transfer to a large casserole dish Add thyme, bay leaves, mustard and stock and bring to the boil. Cover and reduce heat to low. Simmer or place in a preheated oven of 180°C for 30 minutes or until vegetables are soft Add beans or chickpeas and cook for another 5 minutes Add cream and a little seasoning and warm through gently. Do not return to the boil as sauce might split

8 sprigs thyme 3 bay leaves 3 tablespoons seeded mustard 1.5 litres chicken or vegetable stock 3 x 400g can beans (3 bean mix, kidney, pinto or chickpeas) 300ml light cream salt and freshly ground black pepper

Lunch Vegetarian 175

176 Lunch Vegetarian

Vegetarian Fajita SERVES 20

100ml olive oil 4 onions, finely sliced 2 green capsicums, thinly sliced 4 cloves garlic, finely sliced 1kg boiled or steamed sweet potatoes, cut into 2cm dice 8 medium tomatoes, cut into 1cm dice 12 extra large eggs, lightly beaten 4 large ripe avocados, cut into 1cm dice large bunch coriander, leaves coarsely shredded 20 large wholewheat flour tortillas

Gently heat oil in a large wok or fry pan. Add onions and capsicum and cook over a low heat until soft. Add garlic and cook for about 30 seconds Add sweet potatoes, shallots and tomatoes and heat through for about 2 minutes Stir in eggs and allow to scramble. Add avocado and check seasoning Remove from heat and stir in coriander leaves Warm tortillas through, either in the microwave for 20 seconds or by placing in a dry frying pan on a low heat until soft Divide mixture evenly between tortillas, fold in two edges and serve straight away

salt and freshly ground black pepper

Cheese Quesadilla MAKES 20

40 mini wholewheat tortillas 8 cups grated tasty cheese 1 large bunch coriander, leaves roughly chopped

Spray a fry pan with oil and gently heat. Place 1 tortilla in pan. Sprinkle cheese over tortilla, add some coriander leaves and sliced chilli, sprinkle with black pepper. Top with another tortilla

4 red chillies, thinly sliced (optional)

Cook, pressing down firmly with a spatula, for 1–2 minutes or until base is golden

freshly ground black pepper to taste

Turn quesadilla over and cook on the other side until golden Remove from pan and cut quesadillas into wedges. Serve

Lunch Vegetarian 177

Malaysian Vegetable Curry SERVES 20

1 large bunch coriander, stalks finely chopped and leaves coarsely chopped

Put coconut milk in a medium sized saucepan and add stock, ginger, lemongrass, lime leaves, garlic, turmeric, and curry paste

3 x 400ml cans coconut milk

Bring to the boil and simmer for about 10–15 minutes

750ml vegetable stock

Strain, taste and season. Add lime juice and zest

3cm piece ginger, grated 4 sticks lemongrass, smashed 12 kaffir lime leaves 8 cloves garlic, finely chopped 6 teaspoons turmeric 3 tablespoons thai green curry paste 4 limes, zest and juice 6 cups steamed assorted vegetables (broccoli, cauliflower, carrots, kale, bok choy, cabbage or zucchini) 1 cup cooked beans (butter beans or broad beans) salt and freshly ground black pepper

178 Lunch Vegetarian

Add vegetables and beans and reheat in the sauce for 5 minutes Finish curry by adding chopped coriander leaves and serve with steamed basmati or brown rice

Basics & & Functions Staples Catering

Beetroot, Basil & Honey Dip SERVES 20

600g cooked beetroot (use canned if you wish) 2 tablespoons low fat, unsweetened yoghurt 1 tablespoon honey 1 lemon, juice only

Place beetroot into a blender with yoghurt, honey and lemon juice and process until smooth Remove from processor into a bowl and check seasoning and sweetness, adjust if necessary Stir in basil

large handful fresh basil leaves, finely shredded salt and freshly ground black pepper

Baba Ganoush SERVES 20

2 large eggplants 3 tablespoons tahini or sesame oil 6 cloves garlic, finely crushed 1 lemon, juice only, more as needed 2 large pinches ground cumin small pinch cayenne pepper 2 tablespoons olive oil salt and freshly ground black pepper

Preheat the oven to 200°C and heat up a grill or barbecue Prick eggplants with a fork in several places and place on the hot grill or barbecue for 10 minutes or until skin begins to blacken and blister. You will need to turn this so all the skin is black and the flesh just begins to feel soft Transfer eggplants to a baking sheet and bake in the oven for 15–20 minutes, until very soft Remove from the oven, let cool slightly, and peel off and discard skin Place eggplant flesh, tahini/sesame oil, garlic, lemon juice, cumin and cayenne pepper in a food processor and blend until smooth Add seasoning to taste and more tahini and lemon juice as necessary

Carrot, Spinach & Cumin Seed Dip SERVES 20

4 cups steamed or boiled carrots 2 large handfuls baby spinach leaves 2 teaspoons cumin powder 2 tablespoons cumin seeds 1 clove garlic salt and freshly ground black pepper

180 Functions & Catering

Place all ingredients except salt and pepper in a food processor and blend until smooth Remove from processor and add seasoning to taste Spoon into a bowl

Functions & Catering 181

182 Functions & Catering

Pumpkin & Roasted Garlic Dip SERVES 20

600g roasted, cooked pumpkin 1 bulb garlic, whole and unpeeled 2 teaspoons olive oil 2 teaspoons cumin powder or seeds

Preheat oven to 195°C Coat the garlic with olive oil and place in the oven for 20 minutes or until soft and golden. Peel garlic when cool

½ bunch chives, finely chopped

Place the cold pumpkin, cumin and garlic cloves in a blender and add the sour cream, salt and pepper. Blend until smooth. Remove the blade from the blender and stir in the chives

salt and pepper to taste

Check seasoning and serve

4 tablespoons sour cream

Hommus SERVES 20

2 x 400g cans chickpeas (no added salt, or cook your own without salt) 4 cloves garlic, finely chopped 2 lemons, juice only 2 teaspoons ground cumin 1 teaspoon paprika 4 tablespoons olive oil 2 large handfuls coriander leaves, finely chopped

Process everything except coriander and seasoning in a food processor until smooth Transfer into a mixing bowl and stir in coriander, then add seasoning to taste Chill for at least one hour before serving Tip: If storing for a few days, cover the top with a layer of oil to help preserve the colour and flavour

salt and freshly ground black pepper

Chickpea, Sweet Potato & Sesame Dip SERVES 20

2 cups cooked chickpeas, drained 1 steamed or boiled sweet potato, diced 2 teaspoons ground cumin

Blend all ingredients, except sesame seeds, in a food processor until smooth Serve with a little sesame oil on top and sprinkle on sesame seeds

1 teaspoon turmeric 1 teaspoon ground cinnamon pinch cayenne pepper 1 tablespoon sesame oil 2 teaspoons sesame seeds small handful coriander leaves salt and freshly ground black pepper

Functions & Catering 183

Mexican Cheese Dip with Tortilla Chips SERVES 20

8 tablespoons of salsa sauce 8 heaped teaspoons of sour cream 4 cups grated tasty or cheddar cheese ½ bunch coriander, leaves finely shredded salt and freshly ground black pepper

Add the salsa, sour cream and grated cheese in a microwave dish and cover. Heat in the microwave on high for 30 seconds Take out and stir well. Pop back in microwave for a further 30 seconds or until all the cheese has melted Add seasoning if you think it needs it and finish with the coriander Serve with tortillas or corn chips

184 Functions & Catering

Asian Chicken Wings MAKES 20

20 trimmed chicken wings 6 garlic cloves, crushed 6cm piece ginger, grated 4 red chillies, cut into small pieces (optional) ½ bunch coriander stalks, finely chopped 250ml soy sauce 150g honey 4 tablespoons kecap manis (sweet soy sauce) 1 tablespoon sesame seeds

Preheat oven to 190°C Mix garlic, ginger, chilli, coriander stalks, soy, honey and kecap manis into a large bowl Add the chicken wings and make sure they are all well covered in marinade. Cover and place in the fridge for a minimum of 1 hour or overnight Remove from the fridge and place the wings in a large, greased baking dish Sprinkle with sesame seeds and then place in the oven for 10–15 minutes or until cooked and glazed. You may need to baste the wings throughout the cooking to prevent them drying out

Functions & Catering 185

Tomato Bruschetta SERVES 20

2 ciabatta bread or french sticks 16 medium tomatoes, cut into small dice 1 bunch basil, leaves shredded

Cut the bread into 20 even sized pieces 1cm thick and toast lightly Mix the diced tomatoes with the basil leaves, balsamic vinegar and season well

100ml good balsamic vinegar

Rub both sides of the toast with the garlic using the cut side of the garlic

4 cloves garlic, halved

Drizzle the bread with olive oil

100ml olive oil salt and freshly ground black pepper

Add a good spoonful of tomatoes to the top of each piece of toast Garnish with some extra small basil leaves and serve immediately

Functions & Catering 187

188 Functions & Catering

Portuguese Custard Tarts MAKES 20

6 eggs 250ml cream 250ml milk

Preheat oven to 175°C Beat the egg, cream and milk together well

6 tablespoons raw sugar

Add sugar and spices and mix well

5 sheets puff pastry

Prepare 20 tart cases or 2x 12 hole nonstick muffin tins by cutting 20 circles from the puff pastry, large enough to line the base and sides of each tart case or muffin mould

1 heaped teaspoon ground nutmeg (plus a little extra for finishing) 1 heaped teaspoon ground cinnamon

Pour egg mixture into each pastry shell Sprinkle a little more nutmeg on top and bake in the oven for 25 minutes until the custard filling is set and the pastry is golden brown. Remove from oven Allow to cool and remove pastry case or lift out carefully from muffin tin when cool

Functions & Catering 189

Spinach & Feta Triangles SERVES 20

250g frozen spinach, defrosted and squeezed dry 250g feta cheese, crumbled 2 teaspoons nutmeg 1 lemon, rind only 20 sheets filo pastry 50g butter, melted 1 teaspoon dried mixed herbs salt and pepper

Preheat oven to 190°C and line a tray with baking paper Heat olive oil and butter, add onions and sweat until soft. Add garlic and cook gently for a short time Remove from heat and allow to cool. Add spinach, feta, nutmeg, lemon rind and season Place a sheet of filo pastry on a flat surface and cover the remaining sheets with a damp tea towel Brush filo sheet with butter and fold into 3 lengthways, so you have a long, thin rectangle Place 1 tablespoon spinach mixture in a corner of the pastry. Tightly fold over diagonally to form a triangle. Continue folding, retaining triangle shape Repeat with remaining filo and spinach mixture Place each triangle slightly apart on the baking tray. Brush with remaining butter and sprinkle with dried herbs Bake for 15 minutes or until golden and crisp. Serve hot

190 Functions & Catering

Smoked Salmon Bites MAKES 20

pancakes 60g cooked brown rice

Mix the rice, egg yolks, oil, ricotta, lemon zest and salt in a large bowl and stir until well mixed

3 eggs, separated

Add flour and stir gently to combine

60mls olive oil (a little extra to cook with)

Whisk egg whites until stiff peaks form. Add one third of this to the batter and beat well

240g (1 cup) firm ricotta ½ lemon, zest only 1 teaspoon salt 50g wholemeal self raising flour 2 tablespoon dill, roughly chopped (save a few sprigs for garnish)

to finish

Add the rest of the egg whites to the mixture and fold in very carefully with a metal spoon until the egg whites can’t be seen Add a tablespoon of oil to a large nonstick frying pan and place it over a low to medium heat, swirling the pan to evenly coat it in the oil Place heaped teaspoons of batter around the pan

160g (2/3 cup) sour cream

Cook for about 1 minute. Turn carefully and cook the other side until they are golden and firmed up

300g smoked salmon, cut into small pieces

Transfer to a plate and continue to cook batter until finished

black pepper

Allow to cool before topping Place the pancakes on a platter. Spoon on a dollop of sour cream, top with salmon pieces and add a sprig of dill to serve

Functions & Catering 191

‘Skinny Mini’ Beef Koftas with minted yoghurt dip MAKES 20

300g lean mince beef 2 cloves garlic, finely chopped ¼ onion, finely chopped ½ teaspoon dried oregano ½ teaspoon dried chilli flakes ½ teaspoon paprika ½ teaspoon ground cumin 1 teaspoon ground cinnamon ½ lemon, zest only

Preheat oven to 190°C and line a tray with baking paper Combine the beef mince, garlic, onion, oregano, chilli, paprika, cumin, cinnamon and lemon zest in a large bowl Add egg whites, tomato paste and breadcrumbs and mix well until combined. Season with salt and pepper Using gloved or wet hands, start to roll the mixture into small neat balls, approximately 20g each. Place on the baking tray slightly apart Brush the top of each kofta ball with a little oil and sprinkle with sesame seeds

2 egg whites, beaten gently 1 tablespoon tomato paste 3/4 cup dried breadcrumbs 1 tablespoon sesame seeds salt and freshly ground black pepper 8 bamboo skewers/decorative toothpicks soaked in cold water

minted yoghurt dip 125ml low fat, unsweetened yoghurt 1 handful mint leaves, finely chopped 1 lemon, juice only (use the zested lemon above for its juice) salt and freshly ground black pepper

192 Functions & Catering

Bake for 15–20 minutes or until cooked all the way through when checked

Yoghurt Dip Mix the yoghurt, mint leaves and lemon juice until combined and season to taste Serve the koftas with the minted yoghurt dip

Functions & Catering 193

100% TASTE

Sushi Rolls MAKES 20

900g sushi rice

Cooking sushi rice

1.25 litres cold water

Place the rice in a sieve. Rinse under cold running water to remove any excess starch until water runs clear

sushi seasoning or mirin, rice wine vinegar, sugar and salt to taste 10 nori sheets assorted fillings: avocado cooked chicken prawn salmon tuna cucumber red capsicum snow pea sprouts

Place the rice and water in a saucepan on medium heat and bring to the boil. Reduce heat to low and cook until all the water has almost disappeared. Cover with lid and remove from heat and steam for 10 minutes Transfer the rice to a large glass bowl. Use a fork to break up rice lumps while gradually adding the sushi seasoning, gently folding to combine.

Turn the rice out onto a plastic or wooden tray to allow to cool down quicker and continue folding and fanning the rice until it’s cold

Making the sushi Place a sushi mat on a clean surface with slats running horizontally. Place a nori sheet, shiny side up, on the mat. Use wet hands to spread half of the rice over the nori sheet, leaving a 3cm wide border along the edge furthest away from you Place your chosen filling along the centre of the rice. Hold filling in place while rolling the mat over to enclose rice and filling. Repeat with remaining nori, rice, and fillings Wrap with plastic wrap and refrigerate for about half an hour Use a sharp serrated edged knife to slice sushi width ways into 1.5cm thick slices. Place on serving dishes with soy sauce, wasabi mayonnaise and pickled ginger

Functions & Catering 195

Mediterranean Tarts SERVES 20

20 small pastry shells, cooked 2 x 250g packets cream cheese 150g sundried or semi dried tomatoes, finely chopped 150g grilled capsicum, finely chopped 6 shallots, finely cut 1 bunch basil leaves, finely shredded freshly ground black pepper

196 Functions & Catering

Soften cream cheese in a food processor Add tomatoes, capsicum, shallots and basil and stir to combine Season with ground black pepper and add salt if necessary Use a small teaspoon to spoon cream cheese mixture into tart shells Garnish with half a black olive or half a cherry tomato Tip: You can add chopped salami or ham to this recipe

Chicken Wings with Attitude MAKES 20

20 chicken wings 3 tablespoons olive oil 2 tablespoons paprika 2 teaspoons ground black pepper 2 teaspoons turmeric

Preheat oven to 185°C and line a large tray with baking paper Brush chicken wings with oil In a large bowl, combine paprika, pepper, turmeric, cumin, oregano, chilli powder and salt in a large bowl

2 teaspoons ground cumin

Toss the wings until well coated

3 teaspoons dried oregano flakes

Place wings onto prepared tray. Roast for 30 minutes or until golden and cooked through

1 teaspoon chilli powder 2 teaspoons salt

Functions & Catering 197

Arancini Balls MAKES 20 LARGE BALLS

2 tablespoons olive oil 50g butter 1 large onion, finely chopped 5 rashers smoked, streaky bacon cut into small dice 3 cloves garlic, finely chopped ½ teaspoon dried chilli flakes 300g arborio rice or risotto rice 1 litre chicken stock, hot 500g baby spinach leaves 250g grated parmesan cheese salt and pepper to taste

for the crumbing 300g plain flour 4 eggs, well beaten 600g dried breadcrumbs

First make the risotto. In a large pan heat the olive oil and butter, and add the onions. Cook gently on a low heat until the onions are soft, without letting them colour Add the bacon and fry until golden, then add the garlic and the chilli flakes (add or halve to suit taste) and continue to cook carefully without burning Add the rice and cook slowly for 30 seconds until golden, taking care not to burn the rice as it does tend to stick Add the hot chicken stock a cup at a time, stirring occasionally to stop the rice from sticking. Keep adding the stock without letting the pan become completely dry or it will burn. The risotto should be sloppy and like a stew in consistency. The rice is cooked when it is tender but a little firm to the bite. If your rice is cooked but you still have some stock left don’t add any more liquid Remove from the heat. Add the spinach leaves and stir until they wilt and look cooked. Add the cheese and stir in until melted and check the seasoning. Turn rice out onto an oiled tray and allow to cool completely Divided the rice and roll into balls weighing 50g each and place on an oiled or plastic wrap lined tray. Cover and place in a fridge to firm up Roll the firmed risotto balls first in flour, then egg wash and finally in breadcrumbs Deep fry in oil that is preheated to 185°C until golden brown Tip: Serve with dipping sauce of mayonnaise or aioli

198 Functions & Catering

Basics & Staples

Basics & Staples 199

Homemade Sweet Chilli Sauce MAKES 500ML

1 tablespoon vegetable oil 1 bunch coriander stalks, finely chopped 2 cloves garlic, finely chopped 3cm piece ginger, finely chopped 6 small red chillies, finely chopped 500g sugar 50ml cold water

Warm up the oil in a medium sized heavy based saucepan and add the coriander stalks, ginger, garlic and chillies Sweat for a few minutes over low heat with no colour and until fragrant Add the sugar and moisten with cold water. Add enough water to dissolve the sugar, stirring until the sugar has dissolved Continue to cook for about 15 minutes on a low heat Add the fish sauce and the lime juice and allow to cool down

30ml fish sauce ½ lime, juice only

Tip: Allow to cool before tasting as it can be extremely hot

Homemade Mayonnaise MAKES 500ML

5 egg yolks ½ teaspoon french mustard ½ lemon, juice only 450ml vegetable oil salt and freshly ground white pepper

Place egg yolks, mustard and lemon juice into a large bowl and whisk together until smooth Gradually pour in the vegetable oil, whisking continually until the mixture starts to change into a thick white cream Check seasoning and add more salt and pepper or lemon juice if you think it needs it Add a little warm water if you think the mayonnaise is too thick Tip: You can do this by hand or in a food processor

Vegan Mayonnaise MAKES 500ML

50g garlic, finely chopped 75g aquafaba (water from canned chickpeas) 1 teaspoon dijon mustard

Mix garlic, aquafaba, mustard and lemon juice in a food processor Drizzle in the oil slowly until the mixture starts to change into a thick white cream

½ lemon, juice only

Season to taste

400ml vegetable or grapeseed oil

Add a little warm water if you think the mayonnaise is too thick

salt to taste

200 Basics & Staples

Basics & Staples 201

202 Basics & Staples

Lemon, Chilli & Garlic Mayonnaise MAKES 500ML

5 egg yolks 1 teaspoon french mustard 1 chilli, finely chopped 2 cloves garlic, crushed 1 lemon juice and zest 450ml vegetable oil salt and pepper

Place egg yolks, mustard, chilli, garlic and lemon into a food processor Start the machine on high and gradually pour in the vegetable oil until the mixture starts to change into a thick white cream Check seasoning and add more salt and pepper or lemon juice if you think it needs it Add a little warm water if you think the mayonnaise is too thick

Onion Jam SERVES 20

6 large red onions, medium sized slices 1 tablespoon olive oil 250g soft brown sugar 75ml balsamic vinegar 8 whole star anise 1 teaspoon dried chilli flakes

In a heavy based large saucepan, heat the olive oil and cook the onions gently until soft, without letting them colour Add the brown sugar, balsamic vinegar, star anise and dried chilli (add or halve to suit taste) Cook over a low heat for 20–30 minutes or until most of the moisture has gone, stirring throughout. It will have the consistency of jam when finished Allow the jam to cool and take care not to burn yourself with it When the jam is cold, place it in a jar and refrigerate until required Tip: This will keep for up to 6 months if stored correctly in the fridge

Basics & Staples 203

Old Fashioned Slaw with a twist SERVES 20

400g red cabbage, thinly shredded 400g green cabbage, thinly shredded 3 carrots, coarsely grated 8 green shallots, finely chopped ½ bunch mint, leaves coarsely chopped 2 cups (500ml) light natural greek style yoghurt 2 tablespoons dijon mustard 2 garlic cloves, crushed finely

204 Basics & Staples

Add the cabbage, carrots, shallots and mint in a large mixing bowl In a smaller bowl, whisk the yoghurt, mustard and garlic together Pour onto the vegetables just before you want to serve it and add a touch of salt and pepper to season it Add a little warm water if the coleslaw looks a little dry

Quick Napoli Sauce SERVES 20

8 tablespoons olive oil 5 medium onions, finely diced 10 cloves garlic, crushed

Heat the oil and cook the onions gently without letting them colour When soft, add the garlic and cook for a minute without burning

5 x 400g can crushed tomatoes

Add the crushed tomatoes and bring to a simmer

5 large handful basil leaves, torn

Cook for about 10–15 minutes, and then add the basil leaves and some seasoning

salt and freshly ground black pepper

Remove from the heat and use immediately or cool down thoroughly to room temperature and store in a sealed container for up to 5 days Tip: This is a great recipe to use folded through any type of cooked pasta

Basics & Staples 205

Cauliflower Gluten Free Pizza Bases MAKES 2 X 20CM

1kg piece cauliflower, trimmed, chopped 3 eggs, lightly whisked 100g finely grated parmesan cheese

Preheat oven to 200°C and line 2x 20cm round pizza trays with baking paper Process the cauliflower in a food processor until finely chopped Place the cauliflower in a microwave safe bowl. Cover and microwave on high for 8–10 minutes or until very tender Drain through a fine sieve, pressing down well with a wooden spoon to remove excess liquid Combine the cauliflower, eggs and the parmesan in a bowl Press cauliflower mixture firmly onto the trays and bake for 15–20 minutes or until golden Allow to cool and then top with your favourite pizza toppings

Gluten Free Pizza Bases MAKES 2 X 20CM

3 cups coconut flour 2 teaspoons baking powder 2 teaspoons garlic powder 6 tablespoons extra virgin olive oil 250ml coconut milk

Preheat your oven to 195°C and grease 2x 20cm round pizza trays and line with baking paper Sift coconut flour, baking powder and garlic powder and combine Slowly add wet ingredients to form a dough Divide dough in half and using your hands, spread over each pizza tray The dough will be soft and sticky. Don't be tempted to add more flour as this will dry out the base Bake crust for 15–20 minutes Allow to cool and then top with your favourite pizza toppings Tip: Wet your fingers to stop the dough sticking to your hands

206 Basics & Staples

Scones MAKES 20

6 cups (900g) self raising flour pinch salt 120g butter, chopped 2 cups milk

Preheat oven to 210°C and line a baking tray with paper Combine the flour and salt in a large bowl Add the butter and use your fingertips to rub the butter into the flour until it resembles fine breadcrumbs Make a well in the centre of the flour mixture Pour the milk into the well. Using a fork, gently stir until a soft but sticky dough forms. Add more milk if necessary to make the dough soft Turn dough out onto a lightly floured surface; very gently knead until dough just comes together. Use fingertips to gently pat the dough into a 2cm thick disc Use a 5cm diameter round pastry cutter dipped in flour to cut out scones Arrange scones on the tray and allow them to touch each other – this will give them a nice soft edge Bake scones on the top shelf for 10–12 minutes or until golden brown and scones sound hollow when gently tapped Turn scones out onto a rack and allow to cool Tip: This scone dough makes excellent pizza dough if you are short on time

Basics & Staples 207

Nut Free Pesto MAKES 500G

6 cloves garlic, coarsely chopped 2 cups sunflower seeds

Combine all ingredients in a food processor or a mortar and pestle and either blend or pound into a rough paste

large bunch basil, leaves coarsely chopped

Check seasoning

250ml olive oil

Keep in an airtight container for up to 5 days in the fridge

1 cup grated parmesan cheese salt and freshly ground black pepper

208 Basics & Staples

Béchamel Sauce MAKES 2 LITRES

2 litres milk 1 onion, finely sliced 2 bay leaves 3 whole cloves 200g butter 200g plain flour

Place the milk, onions, bay leaves and cloves in a pan and bring it to the boil. When it has boiled, turn off the heat, place a lid on the pan and allow to infuse for 5–10 minutes Melt the butter over a low heat and add the flour. Mix well Continue to cook the ‘roux’ over a low heat until it is like the consistency of wet sand Strain the milk and discard the aromats. Keep milk warm Gradually add the warm milk, stirring well with each addition and allowing it to boil before the next portion of milk is added Continue this process until all the milk has been added and then allow the sauce to simmer until it is cooked. This may take up to 15 minutes.

There should be no raw flour taste Tip: This sauce can be stored in the fridge for up to a week or frozen for up to 6 months

Basics & Staples 209

Steamed Jasmine Rice SERVES 20

800g or 4 cups jasmine rice 5 cups water good pinch salt

Wash the rice several times until the water runs clear. This will remove some of the starch which is what makes rice sticky. Pick through the rice and discard any stray husks or discoloured grains Place in a large pan and cover with cold water and add salt. Bring to the boil and stir gently a couple of times to stop it from sticking to the bottom in the early stages When nearly all the water has been absorbed and there are air holes appearing in the rice, cover with a tight fitting lid and turn off the heat It continues to cook without heat so don’t stir and refrain from taking the lid off for 15 minutes Fluff up the cooked rice with a fork. Don’t treat it too roughly at this stage or you will break it all up

Basics & Staples 211

Basics & Index Staples

A American Pork BBQ Sliders with Appleslaw

162

Basic Biscuit Dough

Anzac Biscuits

71

beans

Apple Muesli Biscuits

71

apples Apple Muesli Biscuits

71

Carrot, Apple & Sultana Muffins

86

Chicken & Apple Quinoa

111

Muesli & Fruit Slice

87

Pulled Pork & Appleslaw Wrap

152

Turkey Waldorf Salad

106

apricots

68

Butter Chicken

123

Chilli Beef Burrito, Refried Beans & Salsa

157

Sweet Potato Wedges with Refried Beans & Cheese

170

Vegetable & Bean Casserole

173

béchamel sauce Béchamel Sauce

207

Lasgane

146

Tuna Pasta Bake

128

beef

Moroccan Chicken with Apricots

141

Beef Goulash

158

Chicken & Apricot Fancy Coleslaw

116

Bolognese Sauce

145

Muesli Bars

84

Chilli Beef Burrito, Refried Beans & Salsa

157

Seedy Balls

67

Chilli con Carne

145

Warm Moroccan Couscous with Roast Meat

153

Crispy Honey Beef with Vermicelli Noodles

155

Arancini Balls

196

Massaman Beef Curry

144

Asian Chicken Salad with Crunchy Noodles

115

Savoury Mince on Toast

146

Asian Chicken Wings

183

Asian Noodle Broth

97

‘Skinny Mini’ Beef Koftas with minted yoghurt dip

190

Stir Fried Noodles with Beef & Oyster Sauce

161

Sweet Potato Wedges with Chilli Beef

170

Thai Beef Salad

148

avocados Breakfast Burrito Wrap

61

Sushi Rolls

193

Sweet Potato Wedges with ‘The Greatest Ever’ Guacamole

170

Turkey, Avocado & Tomato Quiches

74

Vegetarian Fajita

175

B Baba Ganoush

178

bacon Breakfast Burrito Wrap

61

Pea & Ham Soup

102

Roast Sweet Potato, Turkey & Bacon Salad

109

Banana & Raisin Cake

76

bananas

Beetroot, Basil & Honey Dip

178

berries Banana and Strawberry Smoothie

94

French Toast Surprise Pockets

51

Fruit Kebabs with Maple & Vanilla Yoghurt Dip

53

Granola, Yoghurt & Fruit Parfait

48

Muesli & Fruit Slice

87

Quinoa Porridge with Berries

54

Roast Sweet Potato, Turkey & Bacon Salad

109

Turkey & Cranberry Couscous

137

Bircher Muesli

50

biscuits Anzac Biscuits

71

Apple Muesli Biscuits

71

Banana & Raisin Cake

76

Basic Biscuit Dough

68

‘Go Bananas’ Bread

72

Cheese Biscuits

70

Healthy Pancakes with Cinnamon Bananas

52

Cornflake Biscuits

70

Kiwi and Banana Smoothie

94

Magic Melting Moments

81

Strawberry and Banana Smoothie

94

Raisin & Oat Cookies

71

213

Bolognese Sauce

145-46

Bran & Oat Slice

90

breads

168

Greek Salad with Tuna

108

Ham, Cheese & Corn Frittatas

92

‘Go Bananas’ Bread

72

Mexican Cheese Dip with Tortilla Chips

182

French Toast Surprise Pockets

51

Minestrone Soup with Cheesy Croutes

98

Roast Vegetable Flat Bread Pizzas

165

Spinach & Feta Scrolls

131

Breakfast Burrito Wrap

61

Spinach & Feta Triangles

188

Broccoli, Corn & Feta Muffins

82

Sweet Potato Wedges with Refried Beans and Cheese

170

Chicken Noodle Stir Fry

139

Vegetable & Ricotta Muffins

82

Green Thai Chicken Curry

134

Zucchini, Ham & Cheese Slice

89

Brown ‘Lentil as Anything’ Salad

164

broccoli

burgers

chicken Asian Chicken Salad with Crunchy Noodles

115

American Pork BBQ Sliders with Appleslaw

162

Asian Chicken Wings

183

The Best Vegetarian Burgers

172

Butter Chicken

123

Chicken & Apple Quinoa

111

burritos Breakfast Burrito Wrap

61

Chicken & Apricot Fancy Coleslaw

116

Chilli Beef Burrito, Refried Beans & Salsa

157

Chicken & Corn Chowder

103

123

Chicken, Plum & Veggie Rolls

125

Chicken, Pumpkin & Nut Free Pesto Pasta

127

Chicken Chasseur

110

Chicken Noodle Stir Fry

139

Chicken San Choi Bao

117

Butter Chicken

C cakes Banana & Raisin Cake

76

Easy Peasy Cup Cakes

79

Chicken Wings with Attitude

195

Gluten Free Chocolate Cake

73

Chinese Chicken Wrap

121

Cannelloni

146

Green Thai Chicken Curry

134

Carrot, Apple & Sultana Muffins

86

Healthy & Delicious Southern Chicken

136

Carrot, Spinach & Cumin Seed Dip

178

Lemon & Herb Baked Chicken

129

casserole, Vegetable & Bean Casserole

173

Mini Chicken Subs

124

Cauliflower Gluten Free Pizza Bases

204

Moroccan Chicken with Apricots

141

Nasi Goreng

133

celery Celery Soup

101

Pulled Chicken & Onion Jam Brioche

118

Turkey Waldorf Salad

106

Red Thai Chicken Curry with Pineapple

134

101

Sweet Potato, Chicken & Spinach Pizza

131

Teriyaki Chicken in Japanese Rice Boxes

113

Vietnamese Rice Paper Rolls

120

Celery Soup cereals Bircher Muesli

50

Chicken & Apple Quinoa

111

Quinoa Porridge with Berries

54

cheese

214

Chunky Potato & Vegetable Bake

Broccoli, Corn & Feta Muffins

82

Cheese Biscuits

70

Cheese Quesadilla

175

chickpeas Butter Chicken

123

Chickpea, Sweet Potato & Sesame Dip

181

Hommus

181

chilli Baked Potatoes with Chilli con Carne

146

Chicken San Choi Bao

117

cup cakes, Easy Peasy Cup Cakes

Chilli Beef Burrito, Refried Beans & Salsa

157

curry

Chilli con Carne

145-46, 159

Homemade Sweet Chilli Sauce

198

Lemon, Chilli & Garlic Mayonnaise

201

Nasi Goreng

133

Stir Fried Noodles with Beef & Oyster Sauce

161

Sweet Potato Wedges with Chilli Beef

170

Thai Beef Salad

148

79

Curry Roti Wraps

159

Green Thai Chicken Curry

134

Malaysian Vegetable Curry

176

Massaman Beef Curry

144

Red Thai Chicken Curry with Pineapple

134

Chilli Beef Burrito, Refried Beans & Salsa

157

D

Chilli con Carne

145

dates Date Crumble Slice

90

Spiced Oat & Date Slice

88

chinese cabbage Asian Chicken Salad with Crunchy Noodles

115

Nasi Goreng

133

Vietnamese Rice Paper Rolls

120

Baba Ganoush

178

121

Beetroot, Basil & Honey Dip

178

Carrot, Spinach & Cumin Seed Dip

178

Chickpea, Sweet Potato & Sesame Dip

181

Hommus

181

Maple & Vanilla Yoghurt Dip

53

Mexican Cheese Dip with Tortilla Chips

182

Minted Yoghurt Dip

190

Nut Free Pesto

206

Pumpkin & Roasted Garlic Dip

181

Chinese Chicken Wrap

dips

chocolate Gluten Free Chocolate Brownies

78

Gluten Free Chocolate Cake

73

Seedy Balls

67

Chorizo or Sausage Pasta

150

Chunky Potato & Vegetable Bake

168

coleslaw American Pork BBQ Sliders with Appleslaw

162

Appleslaw

152

Chicken & Apricot Fancy Coleslaw

116

Old Fashioned Slaw with a twist

202

E

Pulled Pork & Appleslaw Wrap

152

Easy Peasy Cup Cakes

79

The Best Vegetarian Burgers

172

eggplant, Baba Ganoush

178

101

eggs

coriander, Sweet Potato & Coriander Soup corn Broccoli, Corn & Feta Muffins

82

Chicken & Corn Chowder

103

Corn Fritters with Chutney & Rocket

56

Sweet Potato, Corn & Spinach Hash

62

Cornflake Biscuits

70

couscous Warm Moroccan Couscous with Roast Meat

153

Turkey & Cranberry Couscous

137

cranberries see berries Cream of Chicken Soup

98

Crispy Honey Beef with Vermicelli Noodles

155

Breakfast Burrito Wrap

61

English Muffin Breakfast Pizza

60

Farmhouse Breakfast Eggs

59

French Toast Surprise Pockets

51

Ham & Egg Panini

56

Ham, Cheese & Corn Frittatas

92

Nasi Goreng

133

Spanish Eggs with Chorizo & Ham

55

Vegetarian Fajita

175

Zucchini, Ham & Cheese Slice

89

English Muffin Breakfast Pizza

60

215

F

K

fajita, Vegetarian Fajita

175

Farmhouse Breakfast Eggs

59

53

kiwi fruit

fish see seafood French Toast Surprise Pockets

51

frittatas, Ham, Cheese & Corn Frittatas

92

Fruit Kebabs with Maple & Vanilla Yoghurt Dip

53

Fruit Kebabs with Maple & Vanilla Yoghurt Dip

53

Kiwi and Banana Smoothie

94

Super Green Smoothie

94

koftas, ‘Skinny Mini’ Beef Koftas with minted yoghurt dip

G gluten free Cauliflower Gluten Free Pizza Bases

204

Gluten Free Chocolate Brownies

78

Gluten Free Chocolate Cake

73

Gluten Free Pizza Bases

204

‘Go Bananas’ Bread

72

goulash, Beef Goulash

158

granola Apple Muesli Biscuits

71

Granola, Yoghurt & Fruit Parfait

48

Homemade Granola

48

Muesli & Fruit Slice

87

Muesli Bars

190

L Lasagne

146

Lemon, Chilli & Garlic Mayonnaise

201

Lemon & Herb Baked Chicken

129

lentils Brown ‘Lentil as Anything’ Salad

164

The Best Vegetarian Burgers

172

M Magic Melting Moments

81

Malaysian Vegetable Curry

176

84

Maple & Vanilla Yoghurt Dip

53

Greek Salad with Tuna

108

Massaman Beef Curry

144

Green Thai Chicken Curry

134

mayonnaise

guacamole, Sweet Potato Wedges with ‘The Greatest Ever’ Guacamole

216

kebabs, Fruit Kebabs with Maple & Vanilla Yoghurt Dip

170

Homemade Mayonnaise

198

Lemon, Chilli & Garlic Mayonnaise

201

Vegan Mayonnaise

198

H

Mediterranean Tarts

194

ham

Mexican Cheese Dip with Tortilla Chips

182

English Muffin Breakfast Pizza

60

mince see beef

Ham & Egg Panini

56

Minestrone Soup with Cheesy Croutes

98

Ham, Cheese & Corn Frittatas

92

Mini Chicken Subs

124

Mediterranean Tarts

194

Mini Quiche Lorraine

74

Pea & Ham Soup

102

Minted Yoghurt Dip

190

Pizza Rolls

131

Moroccan Chicken with Apricots

141

Spanish Eggs with Chorizo & Ham

55

Muesli Bars

84

Zucchini, Ham & Cheese Slice

89

Muesli & Fruit Slice

87

Healthy & Delicious Southern Chicken

136

muffins

Healthy Pancakes with Cinnamon Bananas

52

Broccoli, Corn & Feta Muffins

82

Homemade Granola

48

Carrot, Apple & Sultana Muffins

86

Homemade Mayonnaise

198

English Muffin Breakfast Pizza

60

Homemade Sweet Chilli Sauce

198

Pear, Raisin & Cinnamon Muffins

86

Hommus

181

Vegetable & Ricotta Muffins

82

mushrooms

Tuna Pasta Bake

128

Chicken Chasseur

110

Green Thai Chicken Curry

134

Chicken, Plum & Veggie Rolls

125

Red Thai Chicken Curry with Pineapple

134

Mediterranean Tarts

194

Portuguese Custard Tarts

187

Spinach & Feta Triangles

188

N

pastries

Nachos

146

Pea & Ham Soup

102

Napoli Sauce, Quick

203

Pear, Raisin & Cinnamon Muffins

86

Nasi Goreng

133

pesto

noodles

Chicken, Pumpkin & Nut Free Pesto Pasta

127

Nut Free Pesto

206

Asian Noodle Broth

97

Asian Chicken Salad with Crunchy Noodles

115

Chicken Noodle Stir Fry

139

Fruit Kebabs with Maple & Vanilla Yoghurt Dip

53

Crispy Honey Beef with Vermicelli Noodles

155

Pork & Pineapple Poppers

64

Stir Fried Noodles with Beef & Oyster Sauce

161

Pulled Chicken & Onion Jam Brioche

118

206

Red Thai Chicken Curry with Pineapple

134

Tropical Smoothie

94

Nut Free Pesto

O

pineapple

pizza

oats

Cauliflower Gluten Free Pizza Bases

204

Anzac Biscuits

71

English Muffin Breakfast Pizza

60

Bran & Oat Slice

90

Gluten Free Pizza Bases

204

Muesli Bars

84

Pizza Rolls

131

Oaty Nibbles

77

Roast Vegetable Flat Bread Pizzas

165

Raisin & Oat Cookies

71

Sweet Potato, Chicken & Spinach Pizza

131

Spiced Oat & Date Slice

88

pork

Oaty Nibbles

77

American Pork BBQ Sliders with Appleslaw

162

Old Fashioned Slaw with a Twist

202

Pork & Pineapple Poppers

64

Pulled Pork

162

Pulled Pork & Appleslaw Wrap

152

Thai Stir Fried Rice

151

Onion Jam

118, 201

orange juice Orange Surprise Smoothie

94

Tropical Smoothie

94

porridge, Quinoa Porridge with Berries

54

Turkey & Cranberry Couscous

137

Portuguese Custard Tarts

187

94

potatoes

Orange Surprise Smoothie

P

Baked Potatoes with Chilli con Carne

146

Chunky Potato & Vegetable Bake

168

pancakes

Potato & Cheese Tortillas

166 138

Healthy Pancakes with Cinnamon Bananas

52

Potato & Salmon Cakes

Smoked Salmon Bites

189

See also sweet potatoes

pasta

Pulled Chicken & Onion Jam Brioche

118

Chicken, Pumpkin & Nut Free Pesto Pasta

127

Pulled Pork & Appleslaw Wrap

152

Chorizo or Sausage Pasta

150

Pumpkin & Roasted Garlic Dip

181

217

S pumpkin

salads

Chicken, Pumpkin & Nut Free Pesto Pasta

127

Brown ‘Lentil as Anything’ Salad

164

Pumpkin & Roasted Garlic Dip

181

Greek Salad with Tuna

108

Roast Sweet Potato, Turkey & Bacon Salad

109

Thai Beef Salad

148

Tuna & Brown Rice Salad

106

Turkey Waldorf Salad

106

Q Quesadilla, Cheese

175

quiches Mini Quiche Lorraine

74

Turkey, Avocado & Tomato Quiches

74

See also frittatas Quick Napoli Sauce

203

quinoa

Pizza Rolls

131

Mediterranean Tarts

194

salmon see seafood salsa

Chicken & Apple Quinoa

111

Breakfast Burrito Wrap

61

Quinoa Porridge with Berries

54

Chilli Beef Burrito, Refried Beans & Salsa

157

Mexican Cheese Dip with Tortilla Chips

182

Sweet Potato Wedges with Chilli Beef

170

R

sandwiches and wraps

raisins Banana & Raisin Cake

76

Chinese Chicken Wrap

121

Bircher Muesli

50

Curry Roti Wraps

159

Bran & Oat Slice

90

Ham & Egg Panini

56

Carrot, Apple & Sultana Muffins

86

Mini Chicken Subs

124

Homemade Granola

48

Pulled Pork & Appleslaw Wrap

152

Muesli & Fruit Slice

87

Pear, Raisin & Cinnamon Muffins

86

Béchamel Sauce

207

Raisin & Oat Cookies

71

Bolognese Sauce

145

Tuna & Brown Rice Salad

106

Homemade Sweet Chilli Sauce

198

Raita

159

Quick Napoli Sauce

203

Red Thai Chicken Curry with Pineapple

134

rice

sauces

sausages Chorizo or Sausage Pasta

150

Spanish Eggs with Chorizo & Ham

55

Nasi Goreng

133

Steamed Jasmine Rice

209

Savoury Mince on Toast

146

Sushi Rolls

193

Scones

205

Thai Stir Fried Rice

151

seafood

Tuna & Brown Rice Salad

106

Greek Salad with Tuna

108

Zucchini, Ham & Cheese Slice

89

Potato & Salmon Cakes

138

Rice Paper Rolls, Vietnamese

120

Smoked Salmon Bites

189

risotto, Arancini Balls

196

Sushi Rolls

193

Roast Sweet Potato, Turkey & Bacon Salad

109

Thai Stir Fried Rice

151

Roast Vegetable Flat Bread Pizzas

165

Tuna & Brown Rice Salad

106

Tuna Pasta Bake

128

rockmelon

218

salami

Fruit Kebabs with Maple & Vanilla Yoghurt Dip

53

Granola, Yoghurt & Fruit Parfait

48

seeds Bircher Muesli

50

Chicken & Apple Quinoa

111

Carrot, Spinach & Cumin Seed Dip

178

Chicken & Apricot Fancy Coleslaw

116

Spinach & Feta Scrolls

131

Chicken, Pumpkin & Nut Free Pesto Pasta

127

Spinach & Feta Triangles

188

‘Go Bananas' Bread

72

Sweet Potato, Chicken & Spinach Pizza

131

Homemade Granola

48

Sweet Potato, Corn & Spinach Hash

62

Nut Free Pesto

206

Steamed Jasmine Rice

Oaty Nibbles

77

stir fry

Pulled Pork & Appleslaw Wrap

152

Chicken Noodle Stir Fry

139

Seedy Balls

67

Nasi Goreng

133

Tuna & Brown Rice Salad

106

Stir Fried Noodles with Beef & Oyster Sauce

161

Turkey & Cranberry Couscous

137

Stir Fried Vegetables with Tofu

167

Turkey Waldorf Salad

106

Thai Stir Fried Rice

151

Seedy Balls

67

streusel

209

72

‘Skinny Mini’ Beef Koftas with minted yoghurt dip 190

sultanas see raisins

slices

Sushi Rolls

193 198

Bran & Oat Slice

90

Sweet Chilli Sauce, Homemade

Date Crumble Slice

90

sweet potato

Muesli & Fruit Slice

87

Chickpea, Sweet Potato & Sesame Dip

181

Spiced Oat & Date Slice

88

Farmhouse Breakfast Eggs

59

Zucchini, Ham & Cheese Slice

89

Potato & Cheese Tortillas

166

189

Roast Sweet Potato, Turkey & Bacon Salad

109

Spiced Homemade Sweet Potato Wedges

169

Smoked Salmon Bites smoothies Banana and Strawberry Smoothie

94

Stuffed Vegetables

146

Breakfast in a Glass Smoothie

94

Sweet Potato & Coriander Soup

101

Kiwi and Banana Smoothie

94

Sweet Potato, Chicken & Spinach Pizza

131

Orange Surprise Smoothie

94

Sweet Potato, Corn & Spinach Hash

62

Super Green Smoothie

94

Sweet Potato Wedges with Funky Toppings

170

Tropical Smoothie

94

Vegetable & Bean Casserole

173

Watermelon Slush Puppy

93

Vegetarian Fajita

175

169

T

Asian Noodle Broth

97

Teriyaki Chicken in Japanese Rice Boxes

113

Celery Soup

101

Thai Beef Salad

148

Chicken & Corn Chowder

103

Thai Stir Fried Rice

151

Cream of Chicken Soup

98

The Best Vegetarian Burgers

172

Minestrone Soup with Cheesy Croutes

98

tofu, Stir Fried Vegetables with Tofu

167

Pea & Ham Soup

102

tomatoes

Sweet Potato & Coriander Soup

101

Beef Goulash

158

Spanish Eggs with Chorizo & Ham

55

Bolognese Sauce

145

Spiced Oat & Date Slice

88

Butter Chicken

123

Spinach & Feta Triangles

188

Chicken Chasseur

110

Chilli Beef Burrito, Refried Beans & Salsa

157

Spiced Homemade Sweet Potato Wedges soups

spinach

219

W Chilli con Carne

145

Warm Moroccan Couscous with Roast Meat

Greek Salad with Tuna

108

watermelon

Minestrone Soup with Cheesy Croutes

98

Fruit Kebabs with Maple & Vanilla Yoghurt Dip

53

Moroccan Chicken with Apricots

141

Granola, Yoghurt & Fruit Parfait

48

Quick Napoli Sauce

203

Watermelon Slush Puppy

93

Roast Vegetable Flat Bread Pizzas

165

Sweet Potato Wedges with Chilli Beef

170

Asian Chicken Salad with Crunchy Noodles

115

Tomato Bruschetta

185

Nasi Goreng

133

Vegetarian Fajita

175

Vietnamese Rice Paper Rolls

120

Zucchini, Ham & Cheese Slice

89

See also salsa tortillas

wombok

Y yoghurt

Breakfast Burrito Wrap

61

Bircher Muesli

50

Cheese Quesadilla

175

Granola, Yoghurt & Fruit Parfait

48

Chilli Beef Burrito, Refried Beans & Salsa

157

Fruit Kebabs with Maple & Vanilla Yoghurt Dip

53

Potato & Cheese Tortillas

166

Spanish Eggs with Chorizo & Ham

55

‘Skinny Mini’ Beef Koftas with minted yoghurt dip

190

Tuna & Brown Rice Salad

106

Tuna Pasta Bake

128

turkey

Z Zucchini, Ham & Cheese Slice

Roast Sweet Potato, Turkey & Bacon Salad

109

Turkey & Cranberry Couscous

137

Turkey, Avocado & Tomato Quiches

74

Turkey Waldorf Salad

106

V

220

153

Vegan Mayonnaise

198

Vegetable & Bean Casserole

173

Vegetable & Ricotta Muffins

82

Vegetarian Fajita

175

vermicelli noodles, Crispy Honey Beef with Vermicelli Noodles

155

Vietnamese Rice Paper Rolls

120

89