ACTIVE SENIORS & RETIREES 2024 DIARY

Active Seniors

YOUR NOTES

YOUR NOTES

vegetable tom yum soup

SERVES: 4

method

Cook rice noodles in a pot of boiling water for 5-8 minutes or until tender, then drain and run under cold water.

Heat oil in a large saucepan.

Add eggplant and cook, stirring for 5 minutes.

Add tom yum paste, water, stock and coconut cream; bring to the boil then reduce heat and simmer covered for 10 minutes or until eggplant is tender.

Stir bok choy and tofu into the soup and bring back to a simmer.

Remove from heat and stir lemon juice into the soup.

Divide noodles among 4 serving bowls.

Mix bean sprouts, spring onion and coriander together.

Ladle soup over noodles and sprinkle with sprout mixture.

courgette pasta carbonara

SERVES: 4

ingredients

•

•

•

•

•

•

•

• pinch salt

• freshly ground pepper, to taste

method

In a large saucepan bring approximately 5 litres of water to the boil.

Add pasta, bring back to the boil and stir to stop it sticking.

Follow packet instructions, or boil for about 10 minutes then drain and set aside in a bowl.

Place the saucepan back on the stove and heat until dry.

Add oil and garlic and cook for 2-3 minutes.

Add courgette and carrot and cook over high heat, stirring for 1 minute.

Add evaporated milk and bring to the boil.

Add drained pasta and cheese and stir through.

Season with salt and pepper and serve.

leek and lemon risotto

SERVES: 4

•

method

Bring water to the boil and add stock cubes.

In a separate saucepan heat oil and gently cook leek and garlic until soft.

Increase heat and add rice, continuing to cook for 2 minutes.

Add stock to the rice, one cup at a time, stirring often. Wait until most of the stock has been absorbed before adding the next cup.

Continue to add stock until the rice is cooked through and has a thick consistency.

Add a little more or a little less stock to get the desired consistency.

Add lemon zest and juice and stir through.

Serve garnished with capsicum strips.

corn fritters

SERVES: 4

ingredients

• 3 cups (540g) sweet corn kernels (cooked, fresh or frozen)

• 1 red capsicum, deseeded and diced (optional)

• 4 eggs, beaten

• ½ cup self-raising flour (or use standard flour with 1 tsp baking powder)

• pinch salt

• freshly ground pepper, to taste

• 3 Tbsp canola oil

method

Place sweet corn, capsicum, eggs, flour, salt and pepper in a bowl and mix.

Heat oil in a large frying pan.

Place spoonfuls of the mixture in the frying pan.

Cook until bubbles appear on the top of the mixture and the bottom side is golden.

Turn and cook the other side until golden brown.

Cook in batches and keep warm.

Serve with a green salad and tomato salsa.

SERVES: 6

method

Heat the oil in a large heavy based frying pan.

Add onions and cook over a low heat until soft.

Add garlic, ginger and curry paste and continue cooking for 1-2 minutes.

Add water, stock, carrots and lentils and cook over a low heat until carrots and lentils are tender (about 15-20 minutes). Add more water if necessary. Most of the water should be evaporated by this stage.

Stir

Serve

method

Beat the eggs in a bowl.

Heat the oil in a frying pan over a medium heat.

Pour in the egg mixture. Gently stir the eggs until they form a soft set scrambled egg.

Place the wrap onto a cutting board.

Place scrambled egg, mushrooms, tomatoes and spring onions on the wrap.

Roll up the wrap tightly, slice in half and serve.

Staying safe on the roads

Senior drivers have great experience and knowledge of the roads, so overall they are very safe drivers. However, senior drivers are more likely to experience serious injuries in crashes, as the body can be more easily injured.

You can get a driving knowledge refresher by attending one of our friendly Staying Safe courses, which are provided by Age Concern, or you might want to do an online ‘Self-rating assessment’. Both are available via the ‘How’s your driving?’ link at www.nzta.govt.nz/senior-drivers

You may have also heard that we now have a child restraints video library, which will be particularly relevant to you if you care for tamariki, or if you transport your precious mokopuna around. www.nzta.govt.nz/buying-and-installingchild-restraints

Waka Kotahi NZ Transport Agency believes that it’s vital that everyone has the freedom to get around easily in a form of transport that works for them, so that we can all enjoy the benefits of senior living. From the age of 65 onwards, you need to renew your driving licence more frequently because bodily and sensory changes are more common. From the age of 75, these more frequent licence renewals involve a medical check. This gives you peace of mind that you are still safe to drive.

Additionally, we also have some useful information regarding the effects of medication on driving. Did you know that it’s illegal to drive if you feel impaired by medication? www.nzta.govt.nz/medication

This work helps achieve Road to Zero, New Zealand’s road safety strategy. Happy driving and stay safe on the roads! Visit www.nzta.govt.nz/senior-drivers

method

Heat oven to 225°C.

Mix carrots with the cumin seeds and oil.

Spread out in a roasting dish. Roast in preheated oven for approximately 45 minutes or until browned, stirring every 10 minutes.

Remove from oven and allow to cool.

In a food processor, blend roasted carrots with peanut butter and lemon juice.

Serve with pita bread crisps or vegetable sticks.

thai chicken salad

SERVES: 4

ingredients

• 125g rice noodles

• 1 Tbsp canola oil

• 2 Tbsp crushed ginger

• 2 cloves garlic, crushed

• 500g skinless chicken breast, sliced into strips

• pinch chilli flakes (optional)

• ½ iceberg lettuce, finely sliced

• 4 tomatoes, diced

• ½ cup chopped coriander

• 4 spring onions, sliced

• 2 cups mung bean sprouts

• 2 Tbsp white vinegar

• 1 tsp sugar

• 2 Tbsp lemon

• 1 Tbsp fish sauce

method

Cook rice noodles in a saucepan of boiling water for 5-8 minutes or until tender.

Drain, then run under cold water and drain again.

Heat a frying pan over a medium heat. Add oil, ginger and garlic and cook briefly.

Add chicken and chilli flakes (if using) and stir fry until cooked through.

Combine noodles, lettuce, tomatoes, coriander, spring onions, mung bean sprouts, vinegar, sugar, lemon juice and fish sauce.

Divide noodle salad into four bowls, top with the chicken and serve.

method

Toss together grated beetroot, carrots and apples in a large bowl.

In a separate small bowl mix the orange juice, oil, paprika and ground cumin. Make sure there are no lumps of spices in the dressing.

Pour the dressing over the salad and toss to combine.

chana masala (chickpea curry)

SERVES: 4

method

Heat oil in a large saucepan.

Sauté onion until soft.

Add garlic, ginger, garam masala and curry powder and cook briefly until fragrant.

Add chickpeas, tomatoes and lemon juice and cook over low heat until thickened.

Turn off heat, stir through the spinach and serve.

method

Place cauliflower in a food processor in small batches and pulse until it resembles couscous.

SERVES: 4

cauliflower tabbouleh salad ingredients

•

½ cauliflower, roughly chopped

•

•

2 Tbsp canola oil

2 cloves garlic, crushed

Heat the oil in a large frying pan and sauté the cauliflower and garlic over medium heat until soft.

Remove from heat and allow to cool.

When cool mix through the remaining ingredients.

Serve.

•

1 cup chopped fresh parsley

• ¼ cup chopped fresh mint

• 2 spring onions, sliced

• 1 Tbsp lemon zest

• ¼ cup lemon juice

•

•

1 tsp cracked black pepper

1½ cups diced tomato

Combine all ingredients and toss together.

• Mix with pasta and canned tuna (cold pasta salad)

• Serve with baked kumara

• Serve with a meat patty in a burger.

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YOUR NOTES

YOUR NOTES

mustard minute steak sandwich

method

Use about ½ teaspoon of mustard to spread evenly over both sides of each steak and season well with salt and pepper.

Cover and allow the steaks to sit at room temperature for 10 minutes to allow the flavour of the mustard to marinate the beef.

Heat a heavy-based frying pan until very hot. Add a knob of butter or a dash of oil and swirl over the base of the pan. Add the steaks and cook for 1 minute over a high heat on each side.

Transfer to a warmed plate to rest before serving on top of a toasted piece of chunky bread with your favourite salad ingredients.

Top with grilled mushrooms if wished.

method

lamb

Lightly beat the egg and milk in a shallow bowl and season.

Place the flour on a flat plate.

On a separate flat plate place half a cup breadcrumbs and mix through the oregano.

On a separate plate, mix the remaining breadcrumbs with the smoked paprika.

Lightly flour each cutlet, then dip in the egg and finally in the oregano breadcrumbs.

SERVES: 4

kiwi lamb cutlets ingredients

•

12 Quality Mark lamb cutlets

• 1 egg

• 2 tablespoons milk

• 1/4 cup flour

• 1 cup fine white dried breadcrumbs

• 1 teaspoon dried oregano

• 1/2 teaspoon smoked paprika (bittersweet smoked paprika is good)

• 3 tablespoons vegetable oil

lemon vinaigrette

•

3 tablespoons lemon juice

• 1 teaspoon Dijon mustard

• 6 tablespoons extra virgin olive oil

• To serve

• baby potatoes and a leafy salad

Finally coat with the smoked paprika breadcrumb mix.

Heat a large frying pan over medium-low heat, add the oil, when hot cook the crumbed cutlets, in batches, for 3 minutes on each side.

Drain on paper towels before serving.

If cooking on a BBQ flat plate, mix a little oil with the crumbs before coating the cutlets.

lemon vinaigrette

Vinaigrette can be made in a screw top jar. Simply add all the ingredients, screw lid on tightly and shake to combine.

to serve

Serve with boiled baby potatoes and a leafy green salad mixed with a few soft fresh herbs, such as chervil, flat-leaf parsley and sweet marjoram. Dress with the lemon vinaigrette.

balsamic glazed minute steaks with mushrooms

SERVES: 4

ingredients

• 3 x thick Quality Mark eye fillet steaks each cut into three 1cm thick steaks (see Cook’s Tip)

• 4-8 field mushrooms –depending on their size, allow 1-2 per person

• ¼ cup olive oil

•

2 big cloves garlic

• Salt and pepper

• Balsamic Glaze

• ½ cup balsamic vinegar

• 1 firmly packed Tbsp brown sugar

method

Crush the garlic cloves and stir them into the oil. Brush the steaks and the mushrooms with the garlicky oil. Then season the steaks lightly with a little salt and pepper.

Place the mushrooms under the grill and cook until tender. While the mushrooms are cooking, heat a frying pan or grill plate until smoking hot. Place the steaks on the grill plate and reduce the heat to medium. Cook for 2 minutes, turning once halfway through the cooking time.

Great as a sandwich, or with creamy mash, or risotto and salad. Top with the cooked mushrooms and drizzle with balsamic glaze. balsamic glaze

Combine the vinegar and brown sugar in a small saucepan and simmer gently for around 5 minutes until slightly thickened. The glaze will become more syrupy as it cools.

Balsamic glaze can be stored in the fridge for several weeks.

method

Grate the zest of both oranges into a small bowl. Over a bowl, cut away the peel and pith from each orange collecting the juice as you go. Place orange segments on a plate and set aside. Add the stock, honey, soy sauce and chilli sauce into the bowl with the orange zest and juice. Mix well and set aside.

Cut the lamb in strips (3cm x 1cm), season and coat the lamb with the cornflour.

SERVES: 4

fast autumn lamb stir-fry ingredients

• 400g Quality Mark lamb leg steaks

• 2 oranges

• 250ml beef stock

• 3 tablespoons liquid honey

• 2 tablespoons light soy sauce

• 1 tablespoon green chilli sauce

• 2 tablespoons cornflour

• ½ cup peanut or vegetable oil

• ½ eggplant, cut into 2.5cm pieces

• 250g button mushrooms, wiped and halved if large

• 425g can baby corn, drained cut into 3 pieces

• 1 tablespoon grated fresh ginger

Heat a wok or large frying pan over a high heat. Add a dash of oil and when hot, add the eggplant cubes and stir-fry until golden and soft, about 3 minutes. Add the mushrooms, stir-frying until soft. Add baby corn and stir-fry for 30 seconds. Transfer all to a bowl.

Add one more dash of oil to the wok and heat until just smoking. Add half of the lamb strips and stir-fry until browned, about 1 minute, then add to vegetables. Add remaining lamb strips and repeat.

Add ginger to the wok and stir-fry for 10 seconds. Add orange and stock mixture and bring to the boil. Boil until reduced by one-third. Return lamb and vegetables to the wok and stir-fry until heated through.

to serve Stir the sesame seeds and mint into the wok and season with salt. Place lamb and vegetables in a warmed serving bowl and top with the orange segments. Serve with steamed rice.

tandoori burgers with chilli salsa

SERVES: 4-5

ingredients

• 600g lean Quality Mark beef mince (or lamb mince)

• 1 onion, peeled and finely chopped

• 3 tablespoons tandoori paste

• ½ cup fresh white breadcrumbs

• 3 tablespoons natural unsweetened yoghurt

• 2 tablespoons freshly chopped coriander chilli salsa

• ½ small red onion, peeled and finely chopped

• 1 red chilli, deseeded and finely chopped

• 1 tablespoon freshly chopped coriander to accompany

• 4-5 Naan bread

• 1 mango, sliced

• ¼ cucumber, peeled into ribbons

method

Pan-fry the onion in a dash of oil until tender. Add the tandoori paste and cook stirring for 1-2 minutes. Cool.

In a bowl, mix together the cooked onion mixture, mince, breadcrumbs, yogurt and coriander, season with salt and pepper. With wet hands, mould into 4-5 even-sized patties. Cook over a moderate heat on a greased barbecue, or in a frying pan, for 5-7 minutes each side until the burgers are cooked. Alternatively cook under a grill.

Combine the chilli, red onion and coriander for the salsa.

Serve the burgers on warm Naan bread with slices of mango and cucumber, with a little Chilli Salsa.

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teriyaki steak with wasabi butter

SERVES: 4

ingredients

• 4 x 200g Quality Mark scotch fillet steaks with the fat-trimmed off

• 4 tablespoons Teriyaki marinade

•

•

2 cloves garlic, crushed

1 hot red chilli, finely chopped

• 50g soft unsalted butter

•

•

2 teaspoons wasabi paste

1 tablespoon finely chopped chives

asian salad to accompany

•

1 punnet baby beans, steamed

method

Combine the teriyaki marinade, garlic and chilli in a shallow dish. Add the steaks and coat with the marinade. Cover and place in the fridge for 3-4 hours or overnight.

Combine the butter, wasabi paste and chives and put aside. Preheat the grill or non-stick fry pan, coat steaks in a little oil, cook each steak for 3-4 minutes on each side or until cooked to your liking. Cover loosely with foil and leave to rest for 5 minutes.

To prepare the Asian Salad, combine all salad ingredients in a bowl and toss well.

Place the steaks onto 4 warm plates and top each with ¼ of the wasabi butter. Serve with the Asian salad.

•

1 red onion halved and thinly sliced

• 8 small radishes thinly sliced

• mixed salad leaves

lamb rump steaks with red lentil

method

Pre-heat a fry pan and brush the steaks with olive oil. Cook on one side until moisture appears, then turn and cook the other side. Test the ‘degree of doneness’ by touching the meat - it will feel springy for medium and very firm for well done. Remove from heat and allow to rest, loosely covered with aluminium foil.

For the salad, cook lentils in boiling water for 3-4 minutes to retain texture and colour. Drain and place in cold water.

Dice all vegetables and place in a bowl. Add lentils and chopped parsley and mint.

Season with; combined cumin, pepper, lemon zest and juice

serve Serve this dish with grilled lime.

method

Place the flour, eggs and panko crumbs into separate bowls. Add the thyme to the panko crumbs and mix to combine. Season the schnitzels. Coat each one in flour, dip in the egg mixture and then coat with the panko crumb. Cover and refrigerate for 20 minutes to help the egg set.

fast autumn lamb stir-fry ingredients

SERVES: 4

• 500g Quality Mark beef schnitzel

• ¼ cup neutral oil (see tips)

• ½ cup flour

• 2 eggs, lightly beaten with 2 tablespoons milk

• 2 cups Panko crumbs

• 1 tablespoon dried thyme or 2 tablespoons fresh thyme leaves

creamy cheese sauce

• 50g butter

• 2 tablespoons flour

• 2 cloves garlic, crushed

• 1 cup milk

• 1 cup cheddar cheese, grated

• 2 teaspoons Dijon mustard

• To Serve

• ¼ cup chopped chives

• Lemon wedges

Heat 1 cm of oil in a large frying pan. When the oil is hot, add the schnitzels a couple of pieces at a time and cook until golden brown. Turn and cook the other side. Transfer to a plate lined with paper towels and keep warm in the oven until serving.

creamy cheese sauce

Melt the butter in a small saucepan over a medium-low heat. Add the flour and garlic and cook, stirring for a few minutes until pale and frothy (not brown). Remove from the heat and slowly pour in the milk, whisking all the time to avoid lumps. Replace on heat and simmer stirring for 5 minutes or until thickened. Add the cheese and mustard and simmer for a few minutes until melted and smooth. Season to taste and keep warm.

to serve

Drizzle the schnitzels with the sauce, sprinkle with chives and add a squeeze of lemon, and serve with your choice of steamed seasonal vegetables or salad.

wholemeal sourdough bruschetta

SERVES: 4

ingredients

• 2 x 200g Quality Mark sirloin steaks, fat trimmed off

• ½ avocado, mashed

• 250g cherry tomatoes

• 200g Alfalfa sprouts

• 4 slices wholemeal sourdough.

• 2 tablespoons olive oil

• 1 teaspoon honey

• 1 tablespoon balsamic vinegar

• 1 garlic clove, chopped

method

Brush the bread slices with olive oil. Place them under a hot grill for 1 minute each side until toasted.

Heat a frying pan. Brush the steaks with olive oil and cook on one side, then turn and cook the other side. Test the ‘degree of doneness’ by touching the meat - it will feel springy for medium and very firm for well done. Remove from heat and allow to rest, loosely covered with aluminium foil.

Add 1 tsp olive oil to another fry pan and heat; add the cherry tomatoes, honey, garlic, balsamic vinegar and pepper. Sauté until the skin of the tomatoes starts to break. Keep juice for seasoning at the end.

Place a slice of toast on each plate, spread with avocado, top with meat slices and cherry tomatoes.

To serve, add the Alfalfa sprouts and drizzle with juice from tomatoes.

beef or lamb burgers

SERVES: 6-8

ingredients

• 500g Quality Mark beef mince

• ½ red onion, finely chopped

• 2 teaspoons Worcestershire sauce

• 1 tablespoon tomato sauce

• 1 cup fresh breadcrumbs

• handful fresh herbs, chopped

• 2 teaspoons grainy mustard lamb and spinach burger as another option

• 400g lamb mince

• 40g pine nuts

• 40g fresh spinach

• handful fresh herbs, chopped

suggested fillings

• Wholegrain or American mustard

• Tomato sauce

• Sliced gherkins

• Pineapple rings

• Sliced beetroot

• Your favourite chutney

• Pickled vegetables

• Sliced Cheddar, Gruyere, Blue, Feta

• Coleslaw

• Lettuce or rocket leaves

• Tomatoes

method

Pan-fry the onion in a dash of oil until tender. Add the tandoori paste and cook stirring for 1-2 minutes. Cool.

In a bowl, mix together the cooked onion mixture, mince, breadcrumbs, yogurt and coriander, season with salt and pepper. With wet hands, mould into 4-5 even-sized patties. Cook over a moderate heat on a greased barbecue, or in a frying pan, for 5-7 minutes each side until the burgers are cooked. Alternatively cook under a grill.

Combine the chilli, red onion and coriander for the salsa.

Serve the burgers on warm Naan bread with slices of mango and cucumber, with a little Chilli Salsa.

Emma Frame's mother Robina Simpson – known as ‘Rona’- was diagnosed with cancer and given 12 months to live. However, life, or death, had other plans.

Rona passed away only three months later at just 58 years old.

“In Mum's last few months she’d go out and visit Waipuna Hospice. She would pop in, have a chat, discuss what was happening, have a cup of tea and get the support she needed. It was amazing.”

Meanwhile, Emma and her husband Tim had booked a European OE “and mum was adamant that we still go. Of course, we thought she had longer than she did. A few days prior to us leaving, mum was discharged from the hospital and she was glowing, she looked the best I had seen her for months. She dropped us off at the Airport and said ‘goodbye’, then 24 hours later she died. We weren’t there,” reflects Emma.

It wasn’t until a year later that Emma discovered her mum didn’t die alone - a Waipuna Hospice nurse was with her when she died. “I felt so at peace knowing that she wasn’t alone when she died and that Waipuna Hospice was there. If I couldn’t be, then I couldn’t think of anyone better to have been there at the end than a hospice nurse.”

“When we got back the continued support from Waipuna Hospice was amazing. You know, when someone close to you dies, like your mum, everyone around you has a short grieving period with you; and then they move on. But I can’t; I will be grieving for mum for the rest of my life. Knowing that Waipuna Hospice doesn’t move on, that they are always there if we need them, is just incredible."

Every loss is a very personal experience and no two people experience loss in the same way. Our family support team provides families and whānau with an opportunity to identify and deal with the emotional, social, and spiritual impact of death and dying, before, during and after death. This service is free of charge for families. By purchasing this diary, you're helping care for people like Emma.

Thank you for caring.

We're there when you need us.

kūmara, tomato and chickpea soup

SERVES: 4

method

Heat oil in a large pot. Sauté onion and carrots until softened.

Add remaining ingredients, apart from the coriander, and cook until kumara has softened.

Add coriander just before serving.

• 2 Tbsp canola oil • 1 onion, diced • 1 carrot, diced • 3 cloves garlic, crushed • 2 Tbsp crushed ginger • 1 kūmara, peeled and diced • 1 can chickpeas, drained and rinsed • 1 Tbsp ground cumin • 1 cube vegetable stock • 1 litre water • 1 x 400g can crushed tomatoes or 4 tomatoes, diced • ¼ cup peanut butter • ½ cup chopped coriander

green bean salad

SERVES: 4

ingredients

•

•

2 cups sliced green beans

1 x 400g can 4 bean mix, drained and rinsed

method

Bring a saucepan of water to the boil and cook the green beans for 2 minutes.

Drain and cool under cold running water, and set aside.

In a large salad bowl, mix together the drained 4 bean mix, chickpeas, capsicum, red onion, parsley and green beans, vinegar and oil.

Refrigerate until ready to serve.

•

1 x 400g can chickpeas, drained and rinsed

• 1 capsicum, diced

• ½ red onion, finely diced

• ½ cup finely chopped fresh parsley

• ¼ cup vinegar

• 2 Tbsp canola oil

serving suggestions

• on toast – like bruschetta

• with chops and boiled vegetables

• with grilled fish

YOUR NOTES

YOUR NOTES

hummus

SERVES: 4

ingredients

• 1 cup dried chickpeas

• 1 tsp baking soda

• 1/3 cup tahini or peanut butter

• ¼ cup lemon juice

• pinch ground cumin

• pinch ground pepper

• pinch smoked paprika

• ¼ cup cooking liquid from chickpeas

serve with

• cauliflower florets

• falafel

• pita bread

• vegetable sticks e.g. carrot or capsicum

method

Soak the chickpeas in plenty of cold water overnight and then drain.

In a large saucepan cover the chickpeas in water, add the baking soda and bring to the boil.

Simmer chickpeas for approximately 1 hour or until soft.

Drain the chickpeas and reserve the cooking liquid.

While the chickpeas are still hot, place in a food processor. Add remaining ingredients and blend until smooth.

moroccan

method

Preheat oven to 225°C.

Toss pumpkin in half the oil and place in a roasting dish.

Roast in preheated oven until browned and cooked through. Once cooked remove from the oven.

Meanwhile place remaining oil in a large saucepan and sauté the onion over low heat until translucent.

Add garlic and spices and continue to cook for a further 1-2 minutes.

Add stock, lemon juice and roasted pumpkin to the saucepan and cook slowly for 30 minutes.

Remove from heat and blend until smooth.

method

For the sauce: whisk the pineapple juice and cornflour in a small bowl until there are no lumps.

SERVES: 4

sweet and sour chicken ingredients

•

1 x 440g can pineapple pieces in juice, drained, juice retained

• 2 Tbsp cornflour

• 2 Tbsp soy sauce

• 2 Tbsp tomato sauce

• 2 Tbsp white vinegar

• 1 Tbsp canola oil

• 2 cloves garlic, crushed

• 1 Tbsp finely chopped ginger

• 500g chicken breast, thinly sliced

• 2 carrots, sliced

• 1 head broccoli, sliced into florets or the equivalent gaai laan, sliced

• 1 red capsicum, deseeded and sliced

• 2-3 spring onions, sliced

Add the soy sauce, tomato sauce and vinegar and stir. Set the sauce aside.

Heat oil over a medium heat in a frying pan.

Add garlic and ginger and stir fry for 1-2 minutes.

Add chicken and stir fry for 5 minutes.

Add carrots, broccoli, and capsicum and stir through the sauce and pineapple pieces.

Bring to the boil and simmer for 10 minutes or until the vegetables are cooked.

Add spring onions and serve with brown rice.

method

Place all ingredients in a bowl and mix.

SERVES: 4

tomato salsa ingredients

• 4 large tomatoes, finely chopped

• ½ onion, peeled and finely chopped

• ¼ cup lemon juice or white vinegar

• 2 Tbsp canola oil

• pinch salt

• freshly ground pepper, to taste

Cover and store in the fridge until ready to serve.

serve with

• corn fritters

• egg battered fish and wedges

method

Heat oil in a cooking pot.

Add onion and cook slowly until translucent and soft.

Add garlic and cook for a further minute.

Add stock cube and water and bring to the boil.

Add peas and mint and cook until peas are hot.

Remove from heat and blend until smooth.

Serve hot or chilled, garnished with paprika. option

Use vegetable or chicken stock in place of the stock cube and water.

vegetable and bean burgers

method

Mash beans in a bowl.

Add carrot, courgette, garlic, eggs and breadcrumbs to the mashed beans.

Heat oil in large frying pan over medium heat.

Place tablespoons of mixture into the frying pan a few at a time.

Cook until golden brown, turn and continue cooking until cooked through.

Serve in burger buns with tomato sauce, lettuce and tomato.

veggie, rice and quinoa cakes

MAKES: 12 MEDIUM SIZE CAKES (24 MINI CAKES)

ingredients

•

1 Tbsp canola oil

• ½ onion, finely chopped

•

1¼ cup finely chopped broccoli

method

Preheat oven to 180°C, spray 12 muffin pans with oil.

In a medium sized saucepan, heat oil, add onions, broccoli and carrots.

Stir fry for 5 minutes, then add peas, and pepper to taste and cook a further 2 minutes. Set aside and allow to cool.

Whisk the eggs in a large bowl, fold in cheese, cooled quinoa and rice and vegetables.

Spoon the mixture into the muffin pans, using the back of a spoon to push the mixture down.

Bake in preheated oven for 12-15 minutes or until set and golden. Leave to cool in the pan.

Store cakes in a container in the fridge. tip

•

2 carrots, peeled and grated (approx 2 cups)

• ½ cup frozen peas

• freshly ground pepper, to taste

• 2 eggs

• 2 cups grated edam cheese

• 2 cups cooked rice and quinoa, cooled

Wrap and place in the lunch box next to an ice pack or cold food item.

A blend of brown rice and quinoa (available from the supermarket) was used. Alternatively, use all brown rice, or all quinoa, rather than a mix.

mussel and vegetable chowder

SERVES: 4

ingredients

•

1 Tbsp canola oil

• 1 onion, diced

• 2 carrots, peeled and diced

• 2 stalks celery, diced

• 3 cloves garlic, crushed

• 2 potatoes, peeled and diced

• 2½ cups water

• 24 fresh mussels in shell

• 2 Tbsp cornflour

• 1 cup corn kernels

• 1 x 400g can evaporated milk

method

Heat oil in a large saucepan and gently cook onion, carrot and celery.

Add garlic and cook briefly.

Add potatoes and water and bring to the boil.

Reduce heat and simmer gently.

Add mussels and cook until they are all open.

Remove mussels and take the mussel meat from the shells, discarding any that don’t open.

Chop mussel meat roughly and set aside.

Add peas and corn to the saucepan. Add evaporated milk. Return to a gentle simmer. Mix cornflour with a little cold water to form a thin paste. Slowly add cornflour paste to chowder mixing constantly until the desired thickness is reached.

Return chopped mussel meat to the saucepan.

Serve immediately.

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Thank you for caring.

method

Heat oil in a saucepan over a low heat.

Add onion and carrot and cook for about ten minutes or until soft and just beginning to brown.

SERVES: 4

vegetables and smoked fish kedgeree ingredients

•

Meanwhile, cook the peas in the microwave or in boiling water for 2 minutes, drain and set aside.

Add garlic and curry powder to the onions and carrots and cook for a further one minute. Stir through the cooked rice.

Add milk and heat gently. Fold through the smoked fish, peas and lemon juice.

Season with pepper. Serve with soft boiled eggs, lemon wedges and parsley.

tip

2/3 cup dry rice = 2 cups cooked

vegetable pasta salad with fish

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•

•

•

method

Half fill a large saucepan with water and bring to the boil.

Carefully add pasta and cook per packet instructions. Alternatively, boil for about 10 minutes or until tender.

Drain and place in a large bowl, and cool.

Add carrots, courgettes, tomatoes avocado, vinegar and the first measure of oil to the pasta.

Cover and refrigerate until ready to serve.

Heat second measure of oil in a large frying pan.

Lightly coat fish fillets in flour. Add fish fillets to the frying pan a few at a time so the frying pan is not crowded. Fry until golden brown and remove. Repeat until all fillets are cooked.

Serve with the pasta salad.

tuna and potato patties

SERVES: 4

ingredients

• 300g mashing potatoes, peeled and chopped

• 100g tuna in spring water, drained, flaked

• 1 egg, beaten

• ¼ cup dry breadcrumbs

• 1 spring onion, finely chopped

• 1 tsp lemon zest

• 2 Tbsp finely chopped parsley

• canola oil spray

method

Place potatoes in a saucepan, cover with water and bring to the boil. Reduce the heat and simmer until potatoes are tender.

Drain, place in a bowl and mash. Cover and leave to cool.

Add the tuna, egg, breadcrumbs, spring onion, lemon zest and parsley and mix well.

Form into 8 patties.

Heat a heavy-based frying pan and spray with a little oil.

Add the patties in batches and cook until the base is golden brown. Turn and cook the other side until golden brown.

Serve hot with salad or steamed vegetables.

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