Australian Healthy Food Guide

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Australian Healthy Food Guide
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                          Over 50 pages
                            of healthy &
                         delicious recipes
                           for all ages!

                      2020 KIDS COOK WITH
2020 KIDS COOK WITH
Australian Healthy Food Guide
2020 KIDS COOK WITH                    2020 KIDS COOK WITH                2020 KIDS COOK WITH

    Welcome!
    At Healthy Food Guide, our mission is help make healthy
    eating easy, fun and delicious! And, we believe getting
    kids in the kitchen is one of the best ways to instil healthy
    habits from a young age.
    During this unusual time of social distancing, we know that kids
    around Australia (and the world) are staying home more than
    ever, adjusting to virtual catch-ups with friends and loved ones,
    and a new routine of home schooling.
    In fact, we think cooking is the best life lesson to learn. Cooking
    can help kids with maths, reading and science. Plus, best of all,
    you get a healthy and tasty meal at the end for your hard work!
    This free kids’ cookbook can be downloaded and printed, but
    many of the recipes can be enjoyed without having to print
    anything at all! Kids (and kids at heart) — it’s time to don your
    aprons and get creative in the kitchen. Just remember to always
    ask an adult for help with the recipes.

    Have fun & happy cooking!
    From the team at Healthy Food Guide magazine

    THANK YOU!
    On behalf of kids and families all over Australia
    and New Zealand, the Healthy Food Guide team
    would like to extend a warm thanks to the brands
    who helped make this free cookbook available.

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Australian Healthy Food Guide
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        Let's get!
         cooking                                                CONTENTS
                                             HERE’S A LIST OF ALL THE TASTY RECIPES YOU’LL FIND INSIDE!

               MAIN MEALS                                                  Fruit sushi............................................... 34
               .Asian salad wrap................................... 14     Gluten-free nectarine &
               Beef & relish wrap................................. 14          brown sugar muffins...................................9
               Cheesy baked stuffed potatoes.......... 10                  Granola bowls with fruit & yoghurt..... 47
               Cheesy pizza pinwheels....................... 43            Lamington raspberry cake................... 46
               Chicken & avocado wrap..................... 14              Lemon slice............................................ 29
               Easy mac ‘n’ cheese.............................. 27        Muesli bars............................................ 22
               Light & creamy carbonara.................... 41             No-added-sugar hot cross buns........... 6
               Lunch box Qukes, ham                                        No-added-sugar pancakes.................. 32
                     & salad monster rolls....................... 12       No-bake choc-caramel slice................ 36
               Mexican beef tacos............................... 25        Pear & raspberry bread........................ 13
               Mini mushroom burgers........................ 7             Pumpkin spice pikelets........................ 44
               Mini sausage rolls................................. 40      Rainbow fruit & yoghurt pops............. 44
               Speedy chicken fried rice.................... 21            Simple banana bread........................... 18
               Tuna & corn wrap.................................. 14
               Turkey & cranberry wrap...................... 14
                                                                           DRINKS
                                                                           Banana, oat & Milo smoothie.............. 23
                                                                           Pink party floats..................................... 43
               SNACKS & SWEET TREATS
                                                                           Rainbow slushie.................................... 35
               Anzac biscuits........................................ 16
               Banana nut fudge................................. 39
                                                                           COOKING CLASSES
               Berry swirl yoghurt pops...................... 33
                                                                           Basic tomato sauce............................... 24
               Chang’s chocolate spiders.................. 28
                                                                           Omelette.................................................. 4
               Choc-banana bunny pops..................... 8
                                                                           Rice......................................................... 20
               Coconut custard with lime syrup........ 37
                                                                           Scrambled eggs...................................... 4
               Colourful smoothie bowl..................... 17
                                                                           White sauce........................................... 26
               Egg-cellent chocolate eggs................. 19

         Authentic Asian Cooking Est. 1968

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Australian Healthy Food Guide
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   EGGS 2 WAYS
         If you’ve got eggs, you’ve got a meal! Perfect for
                                                                                       COOKING CLASS
                                                                                      Scrambled
            breakfast, lunch or dinner, eggs are a nutrition                             eggs
            powerhouse, packing hunger-busting protein
                  and 11 different vitamins and nutrients,                        Serves 1 Cost per serve $1.20
                      including healthy omega-3 fats and                          Time to make 3–4 min
                              vitamin D. Just as important,                       vegetarian
                                 they’re unbeatable value!                        diabetes friendly
                                                                                  2 eggs
          COOKING CLASS        Omelette                                           1 tablespoon milk
                                                                                  2 slices wholegrain toast
    Serves 1 Cost per serve $2.20          2 Spray a small non-stick frying       Fresh herbs, to garnish
    Time to make 3–4 min                   pan with olive oil and set over          (optional)
    gluten free vegetarian               a medium-high heat. Pour the
                                                                                  1 Place eggs and milk in
                                           egg mixture into the hot pan.
                                                                                  a small bowl. Season with
    2 eggs                                 3 Leave egg to firm up, without
                                                                                  pepper, whisk to combine.
    1 tablespoon milk                      touching it, for 1 minute. Sprinkle
                                                                                  2 Spray a small non-stick
    1 cup chopped baby spinach             egg with spinach, tomato and
                                                                                  frying pan with olive oil and
    1 small tomato, chopped                parmesan. Place pan under hot
                                                                                  set over a medium-high
    1 tablespoon grated parmesan           grill for 1–2 minutes, until egg is
                                                                                  heat. Pour eggs into hot
    Fresh herbs, to garnish                cooked and cheese is bubbling.
                                                                                  pan; sizzle for 10 seconds.
      (optional)                           4 Carefully fold omelette in half
                                                                                  3 Take a wooden spoon or
                                           and transfer to a plate. Garnish
                                                                                  spatula and push egg away
    1 Preheat the oven grill to high.      with herbs, if using.
                                                                                  from the side of the pan to
    Place eggs and milk in a small         Serving suggestion Serve
                                                                                  allow runny egg onto the
    bowl. Season with pepper and           omelette with grainy toast.
                                                                                  base of the hot pan. Repeat
    whisk to combine.
                                                                                  this 2–3 times, until all the
                                                                                  runny egg has come into
                                                                                  contact with the pan. This
                                                                                  should take only about
                                                                                  60–90 seconds. The egg will
                                                                                  continue to cook a little as

      R e a d y i n                                                               you transfer it from the pan
                                                                                  onto the toast.

        4 min!
                                                                                  4 Serve egg garnished with
                                                                                  herbs, if using, and extra
                                                                                  black pepper, to taste.

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Australian Healthy Food Guide
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       Omelette

       PER SERVE
       876kJ/210cal      Sugars 4.1g
       Protein 19.2g     Fibre 3.2g
       Total Fat 12.0g   Sodium 332mg
       Sat Fat 4.4g      Calcium 207mg
       Carbs 4.2g        Iron 3.8mg

                                                                                     Scrambled eggs

                                                                                  HIGH
                                                                                  PROTEIN

                                                                PER SERVE
                                                                1651kJ/395cal          Sugars 2.6g
                                                                Protein 24.2g          Fibre 6.5g
                                                                Total Fat 21.9g        Sodium 416mg
                                                                Sat Fat 3.9g           Calcium 226mg
                                                                Carbs 22.4g            Iron 4.3mg

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Australian Healthy Food Guide
ADVERTISING PROMOTION

No Added
 Sugar              HOT CROSS BUNS
YOUR KIDS FAVOURITE DELICATE SOFT SPICED EASTER BUNS – MADE
                                                                      WITHOUT THE ADDED SUGAR!

SERVES: 30
PREP TIME: 1 hour
COOKING TIME: 20 min

 WHAT YOU NEED
FOR THE BUNS:
• 1 tablespoon dry yeast
• ½ cup Lakanto
 Monkfruit Golden
  Sweetener
• 1½ cups warm milk                                     WHAT TO DO
• 4¼ cups bread flour      1. P
                                lace the yeast and 2 teaspoons    5. Knock the mixture back.
• 2 teaspoons ground          of the sweetener in a large bowl,
                                                                   6. Roll dough into 30 even 4cm-round,
 cinnamon                      then pour in milk. Leave for 5
                                                                      2cm-flat balls. Place the balls
• 2 teaspoons allspice        minutes until it froths.
                                                                      on a greased baking tray,
• ½ tsp salt               2. Add remaining bun ingredients,        approximately 2cm apart.
•1  ½ cups sultanas           starting with the flour and
                                                                   7. N
                                                                       ext, pipe the cross mixture
• Zest of 1–2 oranges         remaining sweetener.
                                                                      over the top and allow the
• 3½ tablespoons           3. Use a mixer fitted with a dough       mixture to rise about 70% in
   unsalted butter,            hook to mix until a smooth elastic     volume (approx. 30 minutes
  melted and cooled            dough forms. Add extra flour if        room temperature).
• 1 egg, at room              needed. (Alternatively, dust a work
                                                                   8. Preheat the oven to 180°C and
  temperature                  surface with flour and knead by
                                                                      bake the buns for 20 minutes
                               hand for 10 minutes until smooth).
FOR THE CROSSES:                                                      until golden brown, then brush
  cup white flour, mixed
•½                          4. Allow the dough to rise (double       with the glaze mixture or simply
 with 5 tablespoons water       in volume covered with a damp         dust with a cinnamon sweetener
  to form a paste               tea towel).                           mixture. Serve warm.
FOR THE GLAZE:
• 1 tbsp Lakanto
                                ASK AN
   Monkfruit Classic           ADULT T
  Sweetener mixed with        HELP YO O
                              WITH TH U
                                      I
                               RECIPE! S
  2 teaspoons water
  and ½ tsp arrowroot

 FOR MORE TASTY TREATS VISIT: WWW.LAKANTO.COM.AU
Australian Healthy Food Guide
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    BITE-SIZED
    BURGERS!
      Burger time! The kids won’t even miss the bun                         4 Top each burger with a
      when they're helping make these little marvels.                       piece of capsicum, small
                                                                            lettuce leaf, sliced tomatoes
     Mini mushroom burgers              1 Preheat the oven to 200ºC.
                                                                            and pickled gherkin. Insert
     Makes 6 Cost per serve $1.70       Line a large baking tray with
                                                                            a toothpick to keep burgers
     Time to make 25 min                a sheet of baking paper.
                                                                            in place.
     dairy free diabetes friendly     2 Remove and reserve stems
                                        from the mushrooms. Place
                                                                            Cook’s tip You can add a
     6 medium portobello                the mushroom caps on the
                                                                            slice of cheese on top of the
       mushrooms                        baking tray, stem-side up.
                                                                            lettuce leaves to transform the
     200g lean beef mince               3 Chop mushroom stems
                                                                            burgers into �cheeseburgers�.
     1 egg                              finely. Place in a bowl with the
     1 x 50g sachet pizza sauce         mince, egg and pizza sauce;                  HIGH
                                                                                    PROTEIN

     1 small red capsicum, cut into     mix well. Fill each mushroom
                                                                            PER MINI BURGER
       six bite-sized pieces            cap with mince mixture and
                                                                            389kJ/93cal       Sugars 0.1g
     6 small lettuce leaves             bake for 15 minutes, or until       Protein 11.4g     Fibre 2.3g
                                                                            Total Fat 2.5g    Sodium 120mg
     6 cherry tomatoes, halved          mince is browned and cooked
                                                                            Sat Fat 0.8g      Calcium 15mg
     6 slices pickled gherkin           through.                            Carbs 4.0g        Iron 1.3mg

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Australian Healthy Food Guide
2020 KIDS COOK WITH                    2020 KIDS COOK WITH                 2020 KIDS COOK WITH

                 FUNNY
                 BUNNY
         This is a fun activity for the whole family!
                                                                                          Let the
         The kids will be bouncing like bunnies to
              try out these easy Easter treats!                                         kids help!
   Choc-banana                           2 Chop dark and white
   bunny pops                            chocolate and place the
                                                                           PER POP
   Makes 12 pops                         chocolate into separate           550kJ/132cal     Sugars 10.1g
   Cost per serve $0.60
                                         microwave-safe bowls. Heat in     Protein 2.1g     Fibre 0.9g
   Time to make 15 min,                                                    Total Fat 7.9g   Sodium 11mg
                                         the microwave for 30–second       Sat Fat 4.0g     Calcium 31mg
   plus 30 min freezing                                                    Carbs 13.2g      Iron 0.5mg
   You will need 12 small paddle pop     intervals, until melted. Add
   sticks for this recipe.               redor pink food colouring (if
                                         using) to the melted white
   3 medium bananas
   100g 70% dark chocolate,              chocolate.
   100g white chocolate                  3 Dip the frozen bananas into
   1–2 drops red or pink food            melted chocolate, turning to
     colouring (optional)                coat. Let the excess chocolate
   ¼ cup natural flaked almonds          drip off; place bananas on the
   Crushed peanuts, to decorate
                                         prepared tray. Place two flaked
   Large sprinkles, to decorate
                                         almonds on top of each
   1 Line a baking tray with baking      banana as the bunny’s ears.
   paper. Cut each banana into four
                                         Decorate banana with crushed
   pieces. Insert paddle pop stick
                                         peanuts, and use sprinkles for
   into the bottom of the banana,
   going about three-quarters of         the eyes and nose.
   the way through. Place on tray        4 Return bananas to the
   and freeze for 5–10 minutes.          freezer for 20 minutes. Serve.

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Australian Healthy Food Guide
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   GF NECTARINE &
BROW N S U G A R MU F F IN S
                           WHAT YOU NEED                                   MAKE
                                       • 3 extra-large (60g each) eggs        S
                                                                           12
• 1 x 150g packet CORN THINS®
   Original                            • 200g low-fat natural yoghurt
• ¼ teaspoon bicarbonate of soda      • 1 teaspoons vanilla bean paste
• 100g butter, at room temperature,   • 3 nectarines, diced
   plus extra for greasing             • Gluten-free oats and demerara
• 150g caster sugar                      sugar, to decorate (optional)

             WHAT TO DO
1. Preheat a conventional oven to 180ºC.
    Line a standard 12–hole muffin tin with
    patty liners.

2. Place the CORN THINS® slices in a food
    processor and blend until a fine crumb.
    Stir in the bicarbonate of soda.

3. Use a stand mixer or handheld beater to
    beat butter and caster sugar together
    until pale and fluffy.

4. Add the eggs, one at a time, whisking
    each one in with a tablespoon of the
    CORN THINS® fine crumb. Use a spatula
    to fold in the remaining crumb and
    bicarbonate of soda, then fold in
    yoghurt and vanilla until combined.
    Very gently fold through the nectarine.

     ivide the mixture evenly between
 5. D
    prepared patty liners then sprinkle
    with oats and demerara sugar. Bake for
    30–35 minutes until golden in colour           ASK AN
    and a skewer inserted into the middle
                                                  ADULT T
                                                 HELP YO O
    of a muffin comes out clean.                 WITH TH U
                                                         I
 6. Serve warm or at room temperature.           RECIPE! S

       CHECK OUT MORE DELICIOUS RECIPES AT
   WWW.CORNTHINS.COM.AU
Australian Healthy Food Guide
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                               Easy-peasy
               CHEESY TATERSGather the kids! We’ve stuffed four serves
                           of veg into these easy, cheesy potato skins!

                                       prick with a fork and bake for
   Cheesy baked
                                       40–45 minutes, or until soft.
   stuffed potatoes
   Serves 4 Cost per serve $1.95
                                       Remove and set aside to cool.              VEG OUT!
                                       Turn oven down to 180°C.
   Time to make 40 min                                                        Struggling to get your
                                       2 When cool enough to handle,
   gluten free vegetarian                                                   fussy eater to eat their
                                       slice potatoes in half lengthwise.
   diabetes friendly                                                         peas and broccoli ‘trees’?
                                       Scoop the potato flesh into a
                                                                              Researchers have found

                                                                                                           Recipe: Jenny de Montalk. Photography: Bryce Carleton. Styling: Niki Bezzant.
   4 medium potatoes, scrubbed         large bowl, taking care not to
                                                                              a surprisingly simple way
   1 medium brown onion,               poke holes in the skin. Set the
                                                                              to get kids to eat more
     finely chopped                    potato skin shells aside.
                                                                              veg. Serving vegetables
   ½ cup grated reduced-fat            3 Roughly mash the potato
                                                                              with a favourite food can
     cheddar                           flesh with a fork. Add onion,
                                                                              entice kids to eat their
   ½ cup frozen corn                   cheese, corn kernels, capsicum
                                                                              greens.
     kernels, defrosted                and 2 tablespoons of the sour
                                                                                For example, fill cheesy
   1 medium red                        cream; stir to combine.
                                                                              spuds with veg and watch
     capsicum, chopped                 4 Scoop potato filling back into
                                                                              their faces light up! Try
   ¼ cup reduced-fat sour cream        shells. Gently press down, then
                                                                              these other tasty combos:
   2 tablespoons chopped flat-leaf     pile more in. Return potatoes to
                                                                              ✽ Grate carrots into
     parsley, to garnish               cooler oven to bake for another
                                                                              bolognese or meatballs.
                                       10–15 minutes, or until heated
   1 Preheat oven to 200°C. Line                                              ✽ Top homemade pizza
                                       through and golden on top.
                                                                              with sliced mushrooms.
   a large baking tray with baking     5 Garnish with remaining sour
   paper. Place potatoes on tray,                                             ✽ Cut zucchini into fries.
                                       cream and parsley and serve.

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                                             The kids will love
                                            vegetable-packed
                                            potato skins oozing
                                            with melted cheese

                                                                    Cheesy
                                                                 baked stuffed
                                                                   potatoes

                                                PER SERVE (2 POTATO HALVES)
                                                1096kJ/262cal       Sugars 7.9g
                                                Protein 12.4g       Fibre 6.6g
                                                Total Fat 5.0g      Sodium 163mg
                                                Sat Fat 2.8g        Calcium 172mg
                                                Carbs 37.3g         Iron 1.7mg

2020 KIDS COOK WITH   2020 KIDS COOK WITH       2020 KIDS COOK WITH
ADVERTISING PROMOTION

    LUNCH BOX QUKE HAM & SALAD
                  S®

MON ST E R RO L L S

                                                                                     ASK
                                                                                    ADULTAN
                                                                                   HELP Y TO
                                                                                   WITH OU
                                                                                       T
                                                                                   RECIP HIS
                                                                                        E!
 WHAT YOU NEED                                      WHAT TO DO
• 250g Qukes®             1. Slice six Qukes® lengthways, 3. Place into lunch box with
   baby cucumbers             each into four.                   fresh fruit and vegetables.
• 1 avocado, mashed       2. S
                               pread the avocado over both TIP:
• 4 green oak lettuce        sides of the buns and arrange • Large edible candy eyes
  leaves                      the lettuce over the bun bases. are available from some
• 4 slices tasty cheese      Top with cheese, ham, carrot    supermarkets or online at
• 4 slices ham               and sliced Qukes®. Sandwich     cake decorating suppliers.
• 4 round brioche bread     with the bun top. Secure the     Or to make your own stick
   rolls, split              eyes with a little cream cheese  dark brown M&M’s to flat
• 1 carrot, peeled,         or melted white chocolate to     side of white choc melts
   shredded                  lolly pop stick or pretzel stick with a little cream cheese
 • Large edible candy       and insert into the bun.         or melted white chocolate.
    eyes, for decoration

                                    SIT:
      FOR EVEN MORE TASTY TREATS VI
WWW.PERFECTION.COM.AU
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              Food for
               TINY TUMMIES
         Little ones will love the big bursts of berries in this healthy snack!

    Pear & raspberry bread            1 Preheat oven to 160°C.           centre when tested with a
    Serves 10 Cost per serve $0.50    Grease a 12cm x 22cm loaf          skewer. Stand in the pan for
    Hands-on time 15 min              pan with cooking spray and         10 minutes. Transfer to a wire
    Cooking time 1 hour               line with baking paper.            rack to cool, and slice to serve.
                                      2 Blitz pear slices in a food      Note Pear and raspberry bread
    1 x 410g can pear slices          processor to form a purée.         will keep in a container in a cool
      in juice, drained               3 Sift flours into a large bowl.   place for up to three days. Keep
    1½ cups wholemeal                 Return husks in sieve to bowl.     refrigerated in warm weather.
      self-raising flour              Stir in coconut and sugar.
    ¼ cup plain flour                 4 Whisk milk, egg and vanilla
    ¼ cup desiccated coconut          together in a jug. Add to flour
    ¹⁄³ cup raw sugar                 mixture with pear purée and oil.
    ¹⁄³ cup reduced-fat milk          Stir until just combined, then
    1 large egg, lightly beaten       add in ¾ cup of the raspberries.
                                                                         PER SERVE
    1 teaspoon vanilla extract        5 Spoon mixture into prepared
                                                                         958kJ/229cal       Sugars 12.1g
    ¹⁄³ cup sunflower oil             pan. Sprinkle evenly with the      Protein 4.5g       Fibre 4.8g
                                                                         Total Fat 10.0g    Sodium 153mg
    1 cup (120g) fresh or             remaining raspberries. Bake for    Sat Fat 2.1g       Calcium 33mg
                                                                         Carbs 28.2g        Iron 1.1mg
      frozen raspberries              about 1 hour, or until cooked in

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                    WRAP STARS!
      1   Tuna &
          corn wrap
      Combine a 95g can tuna
                                                   turkey, 1 small grated carrot,
                                                   ¼ cup grated fresh beetroot               4   C hicken &
                                                                                                 avocado wrap
                                                   and 20g baby spinach. Roll                Spread a large corn wrap
      in spring water (drained,                                                              with 1–2 tbs mashed avocado.
                                                   up and slice the wrap.
      flaked) in a bowl with a 125g                Per wrap: 1791kJ (429cal),                Scatter over 20g baby spinach.
                                                   21.2g protein, 13.3g fat, 4.7g sat fat,
      can corn kernels (drained),                  52.4g carbs,22.0g sugars, 7.2g fibre,     Combine 125g can corn
                                                   841mg sodium, 110mg calcium,
      2 chopped shallots and 2 tbs                 2.8mg iron, 2 serves veg                  kernels (drained), ½ finely
      reduced-fat cottage cheese.                                                            chopped red capsicum, 1 finely
      Place 30g lettuce over a large
      spinach wrap. Top with tuna
                                                   3   Asian
                                                       salad wrap
                                                   Lay a large two-egg omelette
                                                                                             chopped shallot and 60g
                                                                                             chopped cooked chicken
      mixture. Spoon over 1 tbs dill                                                         breast. Place chicken mixture
                                                   over a wholegrain wrap.
      and 1 tbs gherkin relish. Roll                                                         down the centre of the wrap.
                                                   Combine 1 small grated carrot,
      up and slice the wrap.                                                                 Roll up and slice the wrap.
                                                   2 sliced shallots, ½ small thinly
      Per wrap: 2101kJ (503cal),                                                             Per wrap: 2118kJ (507cal),
      37.1g protein, 10.6g fat, 3.3g sat fat,      sliced red capsicum, 60g bean             31.2g protein, 13.3g fat, 3.3g sat fat,
      60.3g carbs, 13.7g sugars, 6.3g fibre,                                                 60.0g carbs,16.9g sugars, 10.4g fibre,
      606mg sodium, 105mg calcium,                 sprouts and 1 tsp of sesame               309mg sodium, 67mg calcium,
      2.9mg iron, 2 serves veg                                                               3.0mg iron, 5 serves veg

       2
                                                   seeds in a bowl. Add 1 tsp each
           Turkey &
           cranberry wrap
      Spread a large spinach wrap
                                                   of reduced-salt soy sauce and
                                                   mirin. Toss well to combine and           5   B eef &
                                                                                                 relish wrap
                                                                                             Evenly spread 40g shaved
      with 2 tbs reduced-fat cream                 place down centre of wrap. Roll
                                                   up and slice.                             reduced-fat Swiss cheese
      cheese and 1–2 tbs cranberry
                                                   Per wrap: 1877kJ (449cal),                over a large wholemeal wrap.
      sauce. Top with 60g shaved                   23.3g protein, 15.2g fat, 4.1g sat fat,
                                                   49.4g carbs, 19.3g sugars, 9.3g fibre,    Top cheese with ¼ cup of
                                                        621mg sodium, 120mg calcium,
                                                               3.9mg iron, 4 serves veg      cucumber ribbons, 40g
                                                                                             shredded kale and 80g
                                                                                             shaved rare roast beef, plus
                                                                                             1–2 tbs caramelised onion
                                                                                             relish. Roll up, slice.
                                                                                             Per wrap: 2169kJ (519cal),
                                                                                             44.8g protein, 14.9g fat,
                                                                                              6.5g sat fat, 48.4g carbs,
                                                                                               18.2g sugars, 4.5g fibre,
                                                                                                 607mg sodium, 474mg calcium,
                                                                                                  3.9mg iron, 2 serves veg

2020 KIDS COOK WITH                             2020 KIDS COOK WITH                          2020 KIDS COOK WITH
2020 KIDS COOK WITH                                                                         2020 KIDS COOK WITH   2020 KIDS COOK WITH

                                                                                        1                   2                   3
 Recipes & food prep: Kerrie Ray. Photography: Mark O’Meara. Styling: Julz Beresford.

                                                                                        4                                       5

                                                                                                                  MARCH 2018 HEALTHY FOOD GUIDE   15
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2020 KIDS COOK WITH                         2020 KIDS COOK WITH                        2020 KIDS COOK WITH

      HEALTHY ANZACS
             We all enjoy this little Aussie battler at any time of year — and our
              healthy version lets you! With fewer kilojoules and more fibre
                   than a standard Anzac, this is a biscuit to remember.

   Anzac biscuits
   Makes 20 biscuits
   Cost per biscuit $0.15
   Time to make 30 min
   dairy free

   1¼ cups (120g) rolled oats
   ½ cup (75g) wholemeal flour
   ¼ cup (55g) firmly packed
     brown sugar
   2 tablespoons sunflower seeds
   ¹⁄³ cup (30g) desiccated coconut
   2 tablespoons golden syrup
   ¼ cup light olive oil
   1 teaspoon bicarb soda

   1 Preheat oven to 180°C. Line
                                                 3 Roll level tablespoons of
   a large baking tray with baking
                                                 batter into 20 balls and place
   paper. Place oats, flour, sugar,
                                                 on prepared baking tray. Use
   sunflower seeds and coconut
                                                 a fork to slightly flatten, leaving
   in a large bowl; stir to combine.
                                                 3cm between each. Bake for
   2 Pour syrup and oil into a small
                                                 10–12 minutes, or until biscuits are
   saucepan with 2½ tablespoons
                                                 golden. Remove baking tray from
   water; set over medium heat. Cook,
                                                 oven. Leave biscuits on tray to cool
   stirring, for 5 minutes, or until                                                        PER BISCUIT
                                                 for 2–3 minutes, then transfer to a
   mixture is thoroughly combined                                                           Our version      Regular version
                                                 wire rack and leave to cool                372kJ/89cal      430kJ/103cal
   and almost simmering. Add bicarb
                                                 completely.                                Protein 1.3g     Protein 1.1g
   and stir vigorously for 30 seconds.                                                      Total Fat 4.4g   Total Fat 5.1g
                                                 Note These biscuits are just as            Sat Fat 1.3g     Sat Fat 3.4g
   As soon as mixture bubbles and                                                           Carbs 10.8g      Carbs 13.4g
                                                 chewy as regular Anzacs, but slightly      Sugars 4.8g      Sugars 7.4g
   rises, remove pan from heat. Add                                                         Fibre 1.1g       Fibre 0.6g
                                                 less crisp. Store them in an airtight      Sodium 73mg      Sodium 88mg
   mixture to dry ingredients; stir until
                                                 container for up to 1 week.                Calcium 15mg     Calcium 17mg
   batter is well combined.                                                                 Iron 0.5mg       Iron 0.4mg

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  COLOURFUL
SMOO T H I E BOWL                                                                       ASK
                                                                                       ADULTAN
SERVES: 1                                                                             HELP Y TO
PREP TIME: 5 min
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                                                               WHAT TO DO
                                              1. Add all ingredients        milk and blend to
             WHAT YOU NEED                       to a blender. Blend         make the smoothie
                                                 until there are no          thinner.
•⅔ cup (150mL)           frozen banana
                                                 more chunks of fruit.   2. Pour the smoothie
  plant-based milk,     • ¼ cup (50g) oob
                                                 Add more frozen            into a bowl. Top with
  such as almond,          frozen mango
                                                fruit and blend to          desired toppings
  soy or coconut        TOPPINGS, SUCH          make the smoothie           and enjoy
• ⅔ cup (100g) oob     AS GRANOLA,             thicker. Add more           immediately.
   frozen blueberries   NUT BUTTER, OR
•⅔  cup (100g) oob     EXTRA FRUIT

           FOR MORE RECIPES, GO TO
       OOBORGANIC.COM
ADVERTISING PROMOTION

Simple BANANA BREAD

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 WHAT YOU NEED
• 1¾ cups (265g)                                         WHAT TO DO
   self-raising flour         1. Preheat oven to 180°C/160°C.           stir until just combined.
• ¼ cup (40g) plain flour        Grease and line a 11 x 21cm       3. Spoon mixture into the prepared
• ½ cup (110g) caster            (base measurement) loaf pan            pan and smooth the surface. Top
   sugar                          with baking paper, allowing it         with banana slice.
• 1 tsp ground cinnamon          to overhang.                      4. B ake for 45-50 minutes or until a
 • 3 (600g) overripe         2. Sift combined flours, sugar and       skewer inserted into the centre
    medium bananas,              cinnamon into a large bowl. Stir       comes out clean.
    mashed                       in mashed bananas in a medium      5. R emove from oven and set aside
 • 2 eggs, lightly whisked      bowl. Add eggs and CARNATION           in the pan for 5 minutes. Turn onto
 • 1 cup CARNATION              Creamy Cooking Milk; stir until        a wire rack to cool completely.
    Creamy Evaporated           well combined. Add the banana       6. Cut into slices to serve.
   Milk                         mixture to the flour mixture and
 • ½ banana, sliced
    lengthways

            FOR MORE TASTY TREATS VISIT:
         CARNATION.COM.AU
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                                                                                                   Food for
                                                                                                   TINY TUMMIES
Recipe: Yvonne Walus. Photography: Melanie Jenkins. Styling & food prep: Jo Bridgford.

                                                                                                  Have a crack at making these egg-stra special fruit-filled eggs!

                                                                                         Egg-cellent
                                                                                                                              microwave and paint the              out. Eat immediately, store for
                                                                                         chocolate eggs
                                                                                                                              surface of the moulds to             up to 2 hours in the fridge, or
                                                                                         Serves 8 Cost per serve $0.85
                                                                                                                              make hollow eggs. Freeze             freeze for a few days.
                                                                                         Time to make 20 min,
                                                                                                                              for 15 minutes and carefully         Note Try tinned mango,
                                                                                         plus 1 hour freezing
                                                                                                                              remove from moulds.                  peaches or apricots: drain and
                                                                                         You will need chocolate Easter
                                                                                                                              2 Meanwhile, blitz mango and         freeze prior to blending. Any
                                                                                         egg moulds for this recipe.
                                                                                                                              half a teaspoon of the vanilla in    leftover purée can be used
                                                                                         ½ cup dark chocolate melts
                                                                                                                              a blender until smooth. Spoon        in a smoothie.
                                                                                         ½ cup frozen mango
                                                                                                                              teaspoon-sized balls onto a
                                                                                         2½ teaspoons vanilla essence
                                                                                                                              plate and freeze for 45 minutes.
                                                                                         1½ cups (375g) extra-light                                                         HIGH
                                                                                                                              3 Stir remaining vanilla into                 PROTEIN
                                                                                           spreadable cream cheese
                                                                                                                              the cream cheese. Fill each
                                                                                                                                                                    PER SERVE (2 halves)
                                                                                         2 teaspoons vanilla essence
                                                                                                                              chocolate egg shell with the
                                                                                                                                                                    648kJ/155cal           Sugars 9.5g
                                                                                         1 Place egg moulds in the            cream cheese mixture. Insert a        Protein 5.0g           Fibre 0.3g
                                                                                                                                                                    Total Fat 10.3g        Sodium 171mg
                                                                                         freezer for a few minutes until      frozen fruit ball into each egg,      Sat Fat 6.5g           Calcium 45mg
                                                                                                                                                                    Carbs 10.8g            Iron 0.6mg
                                                                                         chilled. Melt chocolate in the       with a third of the ball sticking

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                                                                      Speedy chicken
                                                                      fried rice

   SPEEDY
                                                                      Serves 4 Cost per serve $3.85
                                                                      Time to make 30 min
                                                                      dairy free diabetes friendly

   FRIED RICE
    Did you know that
                                                                      1 tablespoon canola oil
                                                                      400g boneless, skinless chicken
                                                                        thigh fillets, thinly sliced
                                                                      1 tablespoon crushed garlic
                                                                      1 tablespoon crushed ginger
    cooked and cooled rice                COOKING CLASS               4 cups cold cooked brown
    is high in a special type
    of gut-friendly fibre
                                                Rice                    rice (see left)
                                                                      2 eggs, beaten
    called resistant starch?          Makes 4 cups cooked rice        2 cups purple cabbage, shredded
    All the more reason to            Time to make 25–30 min          2 carrots, thinly angle-sliced
    cook a big batch and              gluten free dairy free        1 cup sliced button mushrooms
    then enjoy leftovers in           1 cup long-grain                1 cup frozen peas
    easy meals like fried rice,         brown rice                    1 cup mung bean sprouts
    Mexican burrito bowls             1¼ cups water                   4 shallots, chopped,

    and warm salads.                  Pinch of salt                     plus extra, to serve
                                                                      2 tablespoons reduced-salt
                                      1 Place rice, water and salt
                                                                        soy sauce
                                      in a medium saucepan over
                                                                      1 teaspoon sesame oil
                                      high heat; bring to the boil.
                                                                      Sriracha sauce, to serve (optional)
                                      2 Reduce heat, cover and
                                      allow the rice to simmer
                                                                      1 Heat oil in a large frying pan
                                      for 15–20 minutes.
                                                                      or wok. Add chicken pieces and
                                      3 Remove from heat, let the
                                                                      sauté until browned. Add garlic
                                      rice sit, covered, for about
                                                                      and ginger; cook for 1 minute.
                                      10 minutes, then fluff with
                                                                      2 Add rice to the pan and heat
                                      a fork before serving.
                                                                      through for 2–3 minutes, stirring
                                                                      well. Season the beaten egg and
                                                                      pour over the rice. Gently stir the

                       Fast & !
                                                                      rice until the egg looks cooked.
                                                                      3 Add cabbage, carrot, mushroom

                       filling                                        and peas to the pan and cook for
                                                                      4–5 minutes, or until just tender.
                                                                      4 Stir in the sprouts, shallots, soy
                                                                      sauce and sesame oil, then serve
                                                                      immediately. Garnish with extra
                                                                      shallots, and sriracha, if desired.

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                                            Our chicken fried rice
                                              is low in sodium,
                                            high in healthy fibre
                                             & so easy to make!

                                                             Speedy chicken fried rice

                                                           HIGH
                                                           PROTEIN

                                                   PER SERVE
                                                   2168kJ/519cal      Sugars 6.2g
                                                   Protein 31.4g      Fibre 8.6g
                                                   Total Fat 15.1g    Sodium 482mg
                                                   Sat Fat 2.9g       Calcium 76mg
                                                   Carbs 59.2g        Iron 3.5mg

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                                                                                                                                              Our fibre-rich
                                                                                                                                             muesli bars will
                                                                                                                                           fill hungry bellies
                                                                                                                                                for hours!

                                                                                    NICELY NUTTY!
                                                                                 These fruiti-licious muesli bars are an easy snack for kids and adults!

                                                                           Muesli bars                     1 Preheat oven to 130°C. Lightly      with a spoon or slightly wet
                                                                           Makes 32 slices                 grease the sides of a 23 x 33 x 4cm   hand to even the surface.
                                                                           Cost per serve $0.39            baking tin and line base and two      5 Bake for 1 hour, then remove
Photography: Mark O’Meara. Stylist: Clara Luboff. Food prep: Kerrie Ray.

                                                                           Hands-on time 15 min            sides with baking paper, leaving      from oven and leave to cool in
                                                                           Cooking time 1 hour             a little hanging over the sides.      tin before cutting into 32 slices.
                                                                           vegetarian                     2 Warm condensed milk and             Cook’s tip Use a mixture of
                                                                                                           coconut essence in a small pan        your choice of dried fruit,
                                                                           1 x 400g can skim sweetened     over a low heat for 2–3 minutes.      seeds and nuts.
                                                                             condensed milk                3 Meanwhile, combine remaining
                                                                           1 teaspoon coconut essence      ingredients in a bowl and mix
                                                                           3 cups rolled oats              well. Fold condensed milk and
                                                                           1 cup chopped dried fruit       coconut mixture into the rest of
                                                                                                                                                  PER SLICE
                                                                           1 cup mixed pumpkin and         the ingredients with a spoon or
                                                                                                                                                  504kJ/120cal     Sugars 8.6g
                                                                             sunflower seeds               spatula.                               Protein 3.4g     Fibre 1.6g
                                                                                                                                                  Total Fat 5.3g   Sodium 11.5mg
                                                                           1 cup chopped unsalted,         4 Mix well, then spread into           Sat Fat 0.6g     Calcium 12.1mg
                                                                                                                                                  Carbs 14.0g      Iron 0.6mg
                                                                            raw mixed nuts                 baking tin and press down firmly

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BANANA, OAT &
MILO SMOOTHIE
                   ®

                                                                                             ASK
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                                                                                             SERVE
                                                                                                  S
                                                                                               1
                WHAT YOU NEED                                           NUTRITION INFORMATION –
                                                                        PER SERVE
• ¼ Cup (20g) UNCLE         • 3 heaped teaspoons
                                                                        Energy              1,325 kJ
   TOBYS Traditional Oats       (20g) MILO
                                                                        Protein             14 g
•2  00ml skim milk          • ½ cup crushed ice
                                                                        Total Fat           4.4 g
•1  banana
                                                                         - Saturated Fat    1.8 g
                                                                        Carbohydrate        52.7 g
                          WHAT TO DO                                     - Total Sugars     32.2 g
   1. Place all ingredients into a blender, blend until smooth.         Sodium              122 mg
   2. Pour into glass.                                                  Dietary Fibre      6.2 g
   TIP:
   Place banana in freezer overnight and they will chill down
   the smoothie without having to add ice.

   FOR MORE INFORMATION CHECK OUT:
      WWW.MILO.COM.AU
                                                                  When your child needs a nutritional boost.
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       These beef tacos
     pack in four serves
    of veg & loads of tasty
       Mexican flavour

                                                               Mexican beef tacos

                                              HIGH
                                             PROTEIN

                                              PER SERVE
                                             2114kJ/506cal        Sugars 17.4g
                                             Protein 40.6g        Fibre 13.1g
                                             Total Fat 17.0g      Sodium 837mg
                                             Sat Fat 5.8g         Calcium 292mg
                                             Carbs 40.2g          Iron 5.4mg

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                                                                  BASIC
                                                                                                                                       Mexican
                                                                                                                                      beef tacos
                                                                                                                                      Serves 4 Cost per serve $5.50
                                                                                                                                      Time to make 15 min

                                                                  TOMATO
                                                                                                                                      3 cups Basic tomato sauce
                                                                                                                                        (see left)
                                                                                                                                      500g lean beef mince

                                                                  SAUCE
                                                                                                                                      2 cups grated carrot
                                                                                                                                      ½ x 30g sachet reduced-salt
                                                                                                                                        taco seasoning
                                                                                                                                      4 medium tortillas, warmed
                                                                                                                                      2 cups sliced iceberg lettuce
                                                                   The best thing about this Italian-inspired,                        1 cup cherry tomatoes, chopped

                                                                   easy-as tomato sauce is that it’s so versatile!                    ½ cup grated reduced-fat

                                                                   You can use dried or fresh herbs, add grated                         cheddar

                                                                   carrot or zucchini to boost the veg, or turn it                    1 Add mince, carrot and taco
                                                                   into a vegetarian staple by adding canned                          seasoning to pan in Step 1 of
                                                                   beans. The only limit is your imagination!                         Basic tomato sauce recipe, and
                                                                                                                                      cook, stirring, until browned.
                                                                                                                                      2 Continue with Step 2 of sauce
                                                                      COOKING CLASS         Basic tomato sauce                        recipe. Simmer sauce for about

                                                                 Makes approx. 3 cups              1 Heat the olive oil in a large    10 minutes, or until thick.

                                                                 Time to make 30 min               non-stick frying pan or saucepan   3 Serve the taco mince on warm

                                                                                                   over medium heat. Sauté (fry       tortillas with lettuce, the cherry
                                                                 gluten free dairy free
                                                                                                   while stirring) the onion for      tomatoes and cheese.
                                                                 vegetarian
                                                                                                   3–4 minutes. Add garlic and
                                                                 1 tablespoon olive oil
                                                                                                   cook for another minute, until
                                                                 1 brown onion, chopped
                                                                                                   you can smell garlic changing
Recipes & styling: Jo Bridgford. Photography: Melanie Jenkins.

                                                                 2 garlic cloves, crushed
                                                                                                   from raw to cooked.
                                                                 2 tablespoons no-added-salt
                                                                                                   2 Stir in tomato paste, dried
                                                                   tomato paste
                                                                                                   herbs and canned tomatoes.
                                                                 1 tablespoon dried mixed herbs
                                                                                                   Season with cracked black
                                                                 2 x 400g can no-added-salt
                                                                                                   pepper. Simmer sauce for
                                                                   chopped tomatoes
                                                                                                   15–20 minutes, or until thick.

                                                                                 Freeze r
                                                                                for late
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           Rich in
           calcium

  Easy mac �n� cheese

  PER SERVE (with 1 cup salad)
  1690kJ/404cal        Sugars 7.4g
  Protein 18.8g        Fibre 5.4g
  Total Fat 13.6g      Sodium 353mg
  Sat Fat 5.6g         Calcium 318mg
  Carbs 48.4g          Iron 1.7mg

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                                                                                         Easy mac �n� cheese
                                                                                       Serves 6 Cost per serve $3.05
                                                                                       Time to make 30 min
                                                                                       vegetarian diabetes friendly

    EASY MAC
                                                                                       2 cups frozen mixed
                                                                                         vegetables
                                                                                       1 cup grated reduced-fat

    & CHEESE
                                                                                         cheddar
                                                                                       2 cups hot white sauce
                                                                                         (see below)
                                                                                       4 cups cooked macaroni

     There’s nothing quite like a creamy white sauce,                                    (or other small pasta)
     but when made with butter and cream it can                                        ½ cup panko bread crumbs
     be high in saturated fat. We’ve given the classic                                 Garden salad, to serve
     recipe a healthy makeover, so you can use it as                                   1 Preheat oven to 180°C. Steam,
     the base for a range of meals, such as delicious                                  boil or microwave vegies until
     mac ‘n’ cheese, creamy leek and chicken pies,                                     tender. Drain and set aside.
     or mouthwatering lasagne. It’s easy cheesy!                                       2 Add ¾ cup of the grated
                                                                                       cheddar to the white sauce

           COOKING CLASS         White sauce                                           once all the milk has been
                                                                                       added, and stir through until
     Makes 2 cups Time to make 10 min         ¹⁄³ cup at a time. As you add the        melted and combined.

     vegetarian                              milk, keep whisking at all times         3 Combine the cooked vegies
                                              so no lumps form. Every so often,        and the pasta in a large, deep
     50g reduced-fat table spread
                                              use a spoon to run around the            baking dish. Pour over cheese
     50g plain flour
                                              edges of the bottom of the pan           sauce and toss well to coat.
     1½–2 cups reduced-fat milk
                                              as you whisk. Reduce the heat or         4 Sprinkle over panko crumbs
     1 Place table spread in a medium                                                  and remaining cheddar. Bake for
                                              take the pan off the heat at any
     heavy-based saucepan over a                                                       15–20 minutes, or until topping
                                              stage if you need time to whisk.
     medium heat. Melt until it sizzles.                                               is bubbling and golden. Serve
                                              4 Keep adding the milk until it
     2 Sprinkle over flour and whisk                                                   mac �n� cheese with salad.
                                              is all used up, or until you have
     until combined. Allow the mix
                                              a smooth creamy sauce. If you
     to bubble and cook for about
                                              have any lumps at this stage you
     1 minute, stirring often. Do not
                                              can whisk like crazy, or, if all else
     let the flour mix brown!
                                              fails, strain it through a sieve.
     3 Add the milk slowly, about

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C h
 Ch
    a n
      o
        g
        c
          ’
          o
            s
             l a t e             SPIDERS

            N
       ASK A TO
       ADULTYOU
       HELP THIS
       WITH IPE!                                               WHAT TO DO
         REC                 1. Microwave chocolate in safe mixing            papers or straight onto a tray lined
                                  bowl. Check and stir at 30-second            with baking paper. Sprinkle sugar
                                  intervals until melted. Alternatively,       strands or hundreds and thousands
     WHAT YOU                     bring about an inch of water to a            over the top and refrigerate for
       NEED                       simmer in your saucepan. Set the             1 hour.
  • 1 pkt Chang’s                heatproof bowl in the mouth of the       3. Store in airtight container in
     Original Fried              pot, making sure the water doesn’t           the fridge for 2 weeks.
     Noodles or                  touch the bottom of the bowl. Stir        TIP:
     Chang’s Gluten              chocolate occasionally as it softens.     • Chocolate melts also works well
     Free Fried                  When you have just a few small               with this recipe. It gives a smoother
     Noodles                     unmelted chunks, remove bowl                 texture.
   • 225g chocolate             from heat (residual heat will melt        •T  he spiders can be kept in a
      melts (milk, dark or       the rest).                                   sealed container in refrigerator
      white chocolate)       2. Add noodles and combine well                 for up to 2 weeks.
   • Hundreds &                until all are coated. Spoon the            • They can be kept in freezer for
      thousands                 mixture into individual cupcake              even longer time.

   FOR MORE TASTY TREATS VISIT: WWW.CHANGS.COM
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   Makeover
   LEMON
   SLICE

  Lemon slice                          heat for several minutes, until it   Our version
  Serves 15 Cost per serve $0.34       melts. Set aside to cool. Add         PER SERVE
  Time to make 30 min                  table spread and egg white to         770kJ/184cal      Sugars 14.1g
                                                                             Protein 2.5g      Fibre 0.6g
                                       flour mixture and stir until well
  1 cup plain flour                                                          Total Fat 7.8g    Sodium 72mg
                                       combined. Press mixture evenly        Sat Fat 4.9g      Calcium 11mg
  ½ cup self-raising flour                                                   Carbs 25.3g       Iron 0.3mg
                                       over base of prepared pan. Bake
  ¾ cup caster sugar
  125g reduced-fat table spread
                                       for 15 minutes, or until golden.     Traditional version
                                       3 Meanwhile, combine egg              PER SERVE
  1 egg, separated
                                       yolk, cream, lemon rind, juice,       1375kJ/329cal     Sugars 34.3g
  ¾ cup light thickened cream                                                Protein 2.9g      Fibre 1.9g
                                       cornflour and remaining sugar         Total Fat 17.0g   Sodium 159mg
  Zest of 2 large lemons                                                     Sat Fat 11.6g     Calcium 49mg
                                       in a saucepan and place over          Carbs 42.1g       Iron 0.7mg
  ¾ cup lemon juice
                                       medium-high heat. Whisk until
  2 tablespoons cornflour
  1 tablespoon icing sugar
                                       mixture comes to the boil and          What we did:
                                       thickens. Pour mixture over hot
  1 Preheat oven to 180°C. Line                                               Replaced
                                                                                       the condensed
                                       slice base. Spread evenly and             milk with light cream
  a 30cm x 20cm slice tin with
                                       stand to cool.                         A
                                                                               dded more lemon zest
  baking paper. Combine flours                                                   and juice
                                       4 Once cooled, cut into 15 squares
  and ¼ cup sugar in a large bowl.                                            R
                                                                                emoved the coconut
                                       and dust with icing sugar.
  2 Place table spread into a small                                              from the base
  saucepan and place over low

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                                  Swap sugary drinks for
                                   this healthy icy treat!

                                                                                 Recipe: Jenny de Montalk. Photography: Bryce Carleton. Styling: Jo Bridgford. Illustration: iStock.

                                             PER SERVE
                                             Energy 189kJ/45cal   Sugars 9.1g
                                             Protein 0.9g         Fibre 1.3g
                                             Total Fat 0.3g       Sodium 32mg
                                             Sat Fat 0.0g         Calcium 27mg
                                             Carbs 9.1g           Iron 0.5mg

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                Food for
                   TINY TUMMIES
 Rainbow slushie                        SMART SIPS
 Serves 6 Cost per serve $0.75
 Time to make 15 min, plus              School holidays are here and         l FRUITY ICE CUBES Half-fill

 4 hours or overnight freezing          the kids are nagging for an          ice-cube trays with mixed berries

   gluten free dairy free               icy cold drink. Obviously,           (or other chopped fruit) and top
                                        water is the best way to             up with water. Freeze, then pop
 2 cups chopped, seeded
                                        rehydrate, yet almost half of        them into a glass of water with a
   watermelon
                                        Aussie kids are having a sugar-      straw for a fun and fruity drink.
 2 cups chopped, seeded rockmelon
                                        sweetened drink every day.           l DILUTED JUICE You can
 2 cups chopped, seeded honeydew
                                        Sugary drinks are loaded with        dilute one part fruit juice with
 Mint leaves, to garnish
                                        extra kilojoules, and ramp up        four parts water to give the kids
 1 Blitz watermelon in a blender        the risk of obesity, type 2          a slightly sweetened beverage
 until smooth. Pour into a shallow      diabetes and tooth decay.            without loads of added sugar.
 plastic container. Rinse blender         So what do you do when the         l MILK It’s 90 per cent water, so
 well and repeat with rockmelon,        kids want fruit juice, cordial or    it helps keep kids hydrated, but
 then honeydew. Freeze all 3 of the     soft drink? Try these five easy      also provides 10 essential
 containers for 4 hours, or             ways to beat the heat.               nutrients, including calcium for
 overnight, until frozen.               l ICED WATER When it’s hot,          strong bones and teeth.
 2 About 20 minutes before you’re       chilled water is more refreshing     l FROZEN FRUIT Freeze
 ready to serve, remove the             than plain old tap water. Pop        grapes, pineapple rings, berries
 containers of frozen melon from        water bottles in the freezer         and orange quarters, and serve
 the freezer to allow them to thaw a    overnight and let them thaw          as a snack on a hot day. Or try
 little. Mash to a slushie              over the course of the day.          our yummy Rainbow slushie!
 consistency, using a fork.
 3 To serve, spoon the frozen
                                       Fun facts         ❋ The human body is up
                                                         to 60 per cent water
 honeydew among 6 tall glasses.
 Repeat with a rockmelon layer.          about        ❋ Kids and teens need to drink
 Finish with a watermelon layer and      H2O             5–10 glasses of water a day
 garnish each glass with a couple                     ❋ Koalas are among the only
 of mint leaves.                                         animals that do not drink water
 Cook’s tip Stir the melon a few         ❋ Humans can live about a month without food,
 times as it freezes, to achieve a
                                            but only one week without water
 better consistency.                     ❋ 75 per cent of Earth is covered with water

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No Added
 Sugar                  PANCAKES
    FLUFFY, LIGHT AND BUTTERY SUGAR-FREE PANCAKES – AN EASY AND
                                                                DELICIOUS START
             TO YOUR KIDS MORNING, WITHOUT THE SUGAR CRASH AFTERMATH
                                                                       !

                                                                   SERVES: 4
                          WHAT YOU NEED
• 1½ cups plain flour                 • 4 tablespoons unsalted
• 2 teaspoons whey powder                butter, melted             ASK
• 3 teaspoons baking powder           • 1 egg                     ADULTAN
• 2 tablespoons Lakanto Monkfruit     •½  teaspoon coconut oil   HELP TO
   Classic Sweetener                                               WITH YOU
                                                                       T
• 1¼ cups milk                                                    RECIP HIS
                                                                        E!

             WHAT TO DO
1. Mix the flour, whey powder, baking
    powder and Lakanto Monkfruit Classic
    Sweetener together in a bowl.

2. Add the milk and melted butter and
    lightly whisk. Add the egg and mix
    until smooth.

3. Heat the coconut oil in a medium-sized
    non-stick pan over a high heat. Use a
    large spoon or small ladle to add the
    pancake mix to the centre of the pan.

 4. Once the pancake starts to form small
     bubbles on the surface it should be
     ready to flip.

 5. Once golden on both sides, transfer
     each pancake to a paper towel to
     remove excess oil.

 6. Serve immediately with your
     favourite toppings.

FOR MORE TASTY TREATS VISIT: WWW.LAKANTO.COM.AU
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                    BERRY NICE!
            Cool pops are a fun way to add more fruit and dairy to your day!

  Berry swirl
  yoghurt pops
  Makes 10 x 100ml popsicles
  Cost per serve $0.65
  Time to make 15 min,
  plus overnight freezing

  500g reduced-fat
    Greek-style yoghurt
  1 teaspoon vanilla essence
  ¹⁄³ cup icing sugar
  300g frozen mixed
    berries, thawed

  1 Blend the yoghurt, vanilla
  and half of the sugar in a
  blender or food processor
  until well combined. Transfer
  the mixture to a jug.
  2 Add frozen berries and
  remaining icing sugar to
  blender or food processor.
  Pour in 1 cup of the vanilla
  yoghurt mixture and process           moulds just
  until smooth and combined.            before serving. If
  3 One-third fill popsicle moulds      popsicles are difficult to remove,
  with the vanilla yoghurt mixture,     wrap a warm, damp cloth around
  then top up with berry mixture.       moulds for a few seconds and
  Run a skewer through each             they should slide out easily.
  mould to create a swirled effect.     Cook’s tip Popsicle moulds are
  4 Place in freezer for 1 hour, then   available in different shapes and
                                                                             PER POPSICLE
  insert a popsicle stick in each one   sizes from department stores and
                                                                             240kJ/57cal      Sugars 9.5g
  and return to freezer for several     specialty kitchen shops. Popsicle    Protein 3.3g     Fibre 1.1g
                                                                             Total Fat 0.2g   Sodium 36mg
  hours, or overnight until solid.      sticks are available from craft      Sat Fat 0.1g     Calcium 110mg
                                                                             Carbs 9.6g       Iron 0.2mg
  5 Remove popsicles from the           shops and newsagents.

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2020 KIDS COOK WITH                     2020 KIDS COOK WITH                   2020 KIDS COOK WITH

                                        FRUIT-i
                                          SUSH-i
                                        Fun to make, pretty to look at and yummy to
                                        eat, fruit sushi takes the cake as a healthy treat!

   Fruit sushi
                                        through the cooked rice.
                                                                            Fussy eaters
   Serves 8 Cost per serve $0.60
                                        2 Tip the sushi rice out onto a
   Time to make 20 min, plus
                                        clean baking tray and spread        If your little one is fussy when
   cooling time
                                        gently, fanning to cool (or just    it comes to trying new foods,
   gluten free
                                        leave the rice to cool).            you’ll know the stress that can
   1 cup sushi rice                                                         set in around the dinner table.
                                        3 Once rice is cool, shape into
                                                                            So, here’s our top five tips to

                                                                                                                Recipe: Jenny de Montalk. Photography: Bryce Carleton. Styling: Niki Bezzant.
   ½ cup light coconut milk
                                        small oblongs, using slightly       help ease the tension when
   2 teaspoons honey                                                        introducing unfamiliar foods
                                        wet hands. Roll half of the sushi
   Juice of 1 lime                                                          to children:
                                        pieces in toasted sesame seeds.
   1 tablespoon toasted                                                        Create a relaxed eating
     sesame seeds
                                        4 Top rice pieces with slices
                                        of your favourite fruit, such as
                                                                            ✽  environment Angst can
                                                                            worsen picky eating.
   1 cup sliced fruit (eg, kiwifruit,
                                        kiwifruit, orange or mango.
                                                                                Serve new foods with
     strawberries, orange, mango)
   ²⁄³ cup frozen mixed berries
                                        Chill sushi until ready to serve.   ✽   familiar ones — like fruit in
                                                                            the form of sushi!
                                        5 Place berries into a small
   1 Rinse the sushi rice under cold    saucepan over medium heat.              Be persistent They may
   water. Place rice, 1½ cups water,    Cook, stirring, until they start    ✽   need up to 10 exposures to
                                                                            a food before taking a bite.
   coconut milk and honey in a          to boil. Reduce heat to low;
                                                                                Lead by example by eating
   medium saucepan over medium
   heat. Cover and bring to the boil.
                                        simmer berries for 2 minutes.
                                        Remove from heat and pour
                                                                            ✽   together as a family.
                                                                                Involve your children in
   Reduce heat to low and simmer
   for 10–12 minutes, or until liquid
                                        sauce into small serving bowl.
                                        6 Serve fruit sushi with berry
                                                                            ✽   shopping and cooking to
                                                                            help with familiarity.
   is absorbed. Fold the lime juice     dipping sauce on the side.

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2020 KIDS COOK WITH                       2020 KIDS COOK WITH   2020 KIDS COOK WITH

                          Offer a variety of different
                       coloured fruits to increase your
                        child’s acceptance of new foods

    PER SERVE (3 pieces)
    569kJ/136cal           Sugars 4.1g
    Protein 2.5g           Fibre 1.8g
    Total Fat 2.1g         Sodium 7mg
    Sat Fat 1.2g           Calcium 13mg
    Carbs 25.6g            Iron 0.4mg

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N o B a k e C H O C - C A R A ME L S L IC E
   A HEALTHY TWIST ON A CHILDHOOD FAVOURITE WITH THE
 INCLUSION OF FRESH DATES, CASHEWS AND PEANUT BUTTER.
    LESS SICKLY SWEET THAN TRADITIONAL CARAMEL SLICE
             RECIPE, BUT EQUALLY AS DELICIOUS!

                                                                       WHAT TO DO
                                                      BASE                           melted Copha and
                                                      1. Grease and line            process until smooth.
                                                           a 20cm square tin.    3. S poon over the
                                                           Make sure the paper       biscuit base and
                                                           has a 2cm overhang.       smooth the top
                                                      2. Using a food               using a pallet knife.
                                                          processor, process
                                                          the cashews, rolled    CHOCOLATE TOPPING
                                                                                 1. In a medium
                                                          oats, coconut, dates
                                                                                     heatproof bowl,
                                                          and melted Copha
                                                                                     combine together
                                                          until they resemble
                                                                                     the chocolate and
                                                          fine breadcrumbs.
                                                                                    Copha. Place bowl
                                                          Use the back of a
                                                                                    over a pot of lightly
                                                          spoon to press the
                                                                                    simmering water.
 ASK ANO              SERVES: 24 bars or                  mix firmly and evenly
                                                                                    Stir occasionally until
 ADULT T U            48 bite-sized pieces                into the baking tray.
                                                                                    melted. Remove
 HELP YOHIS           PREP TIME: 20 min, plus             Put in the fridge to
                                                                                    from heat.
 WITH T E!            1 hour setting time                 set for 10 minutes.
   RECIP                                                                        2. Pour chocolate mix
                                                                                    over caramel and
                                                      RAW CARAMEL
                                                                                    put in the fridge for
              WHAT YOU NEED                           FILLING
                                                                                    1 hour to set. Slice
                          • 20 fresh pitted dates,   1. Place the cashews
BASE                                                                                into 24 bars or 48
• ¾ cup unsalted            roughly chopped             in a small bowl and
                                                                                    bite-sized pieces.
   cashews                • ¼ cup boiling water         pour over boiling
• ½ cup rolled oats      • ¼ cup smooth
                                                         water to cover. Set    TIPS:
• 1 cup desiccated                                      aside to soak for      • Melt the Copha in
                            peanut butter
   coconut                                               5 minutes. Drain.         microwave on high
                          • 1/3 cup Copha,           2. U
• 6 fresh pitted dates                                   sing a food             or in a saucepan
                             melted (see Tips)           processor, process        until fully melted.
•1  /3 cup Copha,
   melted (see Tips)
                          CHOCOLATE TOPPING              the dates, cashews     • You can keep this
                          • 100g dark chocolate,        and boiling water for    slice in the fridge
RAW CARAMEL
                             chopped                     4 minutes or until       for up to a week. Or
FILLING
• 1¼ cups unsalted       • 1 tablespoon Copha,         smooth. Add the          freeze cut slice for
   cashews                  chopped                      peanut butter and        up to 2 months.

FOR MORE TASTY TREATS VISIT: WWW.COPHA.COM.AU
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              POTS OF GOLD!
                                                                                                             Recipe: Niki Bezzant. Photography: Melanie Jenkins. Styling & food prep: Sarah Swain.
   Our egg custards are an easy, high-protein dessert, ideal for growing bodies.

    Coconut custard                   Zest and juice of ½ lime, plus     for 5 minutes to cool. Chill in
    with lime syrup                    extra zest, to serve              the fridge for at least an hour.
    Serves 6 Cost per serve $1.05
                                      Pulp of 1 passionfruit, to serve   4 Make lime syrup: Combine
    Hands-on time 10 min
                                                                         all ingredients in a saucepan
                                      1 Preheat the oven to 190°C.
    Cooking time 30–35 min,
                                                                         and simmer for 10 minutes,
                                      Place coconut milk, milk, sugar,
    plus 1 hour chilling
                                                                         or until the syrup thickens.
                                      vanilla and eggs in a large jug
    dairy free                                                          5 To serve, pour warm syrup
                                      and whisk until combined.
                                                                         over the custards, and top each
                                      2 Pour custard mixture into
    1 x 400ml can reduced-fat
                                                                         with a little of the passionfruit
                                      6 x 1 cup-capacity ramekins
      coconut milk
                                                                         pulp and extra lime zest.
                                      or ovenproof dishes. Place
    250ml reduced-fat milk
                                      ramekins in a roasting pan.
    ¹⁄³ cup caster sugar
                                      Pour enough hot water into                  HIGH
    1 teaspoon vanilla extract                                                   PROTEIN
                                      the pan to reach halfway up
    3 eggs
                                                                         PER SERVE
                                      the sides of the ramekins.
    Lime syrup                                                           734kJ/178cal       Sugars 21.3g
                                      3 Bake for 30–35 minutes, or       Protein 5.3g       Fibre 0.5g
    ¼ cup brown sugar                                                    Total Fat 7.9g     Sodium 62mg
                                      until just set. Remove ramekins
                                                                         Sat Fat 5.5g       Calcium 72mg
    ¼ cup water
                                      from water bath and set aside      Carbs 21.5g        Iron 0.6mg

2020 KIDS COOK WITH                 2020 KIDS COOK WITH                  2020 KIDS COOK WITH
Want more
      recipes? 
                                            All dietitian
                                              approved

      gluten free
      dairy free
  diabetes friendly
    vegetarian

VISIT    38   www.healthyfoodguide.com.au

healthyfoodguide.com.au
FOR HEALTH NEWS, NUTRITIOUS RECIPES AND GREAT PRIZES!
2020 KIDS COOK WITH                        2020 KIDS COOK WITH                          2020 KIDS COOK WITH

                 Let's go                                                              Banana nut fudge

       BANANAS!
                                                                                       Makes 8 squares
                                                                                       Cost per square $0.35
                                                                                       Time to make 10 min,
                                                                                       plus 2 hours freezing
    Let your little monkey go a wee bit nuts helping
                                                                                       gluten free dairy free
       you make this healthier banana nut fudge.
                                                                                       vegetarian

                                                                                       1 large banana
                                                                                       ½ cup peanut butter
                                                                                          with chia seeds
                                                                                       1 tablespoon light olive oil
                                                                                       1 teaspoon vanilla essence
                                                                                       ½ cup shredded
                                                                                          coconut

                                                                                       1 Blend all ingredients
                                                                                       (except the shredded coconut)
                                                                                       in a food processor until well
                                                                                       combined.
                                                                                       2 Line a small rectangular slice
                                                                                       tin with baking paper. Transfer
                                                                                       fudge mixture into the tin and
                                                                                       spread evenly over the surface.
                                                                                       Sprinkle fudge with coconut.
                                                                                       3 Place the fudge in the
                                                                                       freezer for at least two hours
                                                                                       to set. To serve, remove and
                                                                                       cut fudgeinto eight squares.
                                                                                       Cook’s tip Store fudge in an
                                                                                       airtight container in the freezer
                                                                                       for up to two weeks.
             WHY WE LOVE FRUIT!
             Eating enough fruit isn’t only important for adults — our little ones
             benefit from having their share too. It can be a struggle at times
             to get kids to eat fruit, but your efforts will bring major benefits in   HIGH
                                                                                       PROTEIN
             the long run — so keep on encouraging and keep providing!
               There’s no such thing as a ‘best’ fruit, but bananas in                 PER SQUARE
             particular are good for kids because they’re soft enough for
             their little teeth, they taste sweet and they're easy to pop into         845kJ/202cal      Sugars 3.3g
             school lunch boxes. A banana also helps provide a dose of fibre           Protein 5.6g      Fibre 3.1g
                                                                                       Total Fat 17.2g   Sodium 4mg
             along with essential nutrients, such as potassium and vitamin C.
                                                                                       Sat Fat 5.5g      Calcium 24mg
             So, go bananas!                                                           Carbs 5.3g        Iron 0.6mg

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2020 KIDS COOK WITH                                                                                                  2020 KIDS COOK WITH                    2020 KIDS COOK WITH

                                                                                       Fun FINGER FOOD!
                                                                                   Mini sausage rolls                  3 Cut the sheets of puff pastry      Using a sharp knife, cut a small
                                                                                   Makes 30 Cost per sausage roll
                                                                                                                       in half. Place a thick line of the   slit in the top of each roll. Bake
                                                                                   $0.70 Hands-on time 30 min
                                                                                                                       mince filling along the middle of    for 15 minutes, or until golden.
                                                                                   Cooking time 15 min
                                                                                                                       the length of one pastry sheet       Allow sausage rolls to cool on
                                                                                                                       half; dampen the edges with          tray slightly, then serve warm.
                                                                                   750g lean beef mince
                                                                                                                       a little water, then roll it up.
                                                                                   1 medium zucchini, grated
                                                                                                                       4 Cut the length into five mini
                                                                                   1 medium carrot, grated
                                                                                                                       sausage rolls and place rolls        PER SERVE (2 sausage rolls)
                                                                                   1 small onion, finely chopped                                            960kJ/230cal         Sugars 1.5g
                                                                                                                       on prepared tray. Repeat with
                                                                                                                                                            Protein 16.6g        Fibre 1.2g
                                                                                   2 teaspoons paprika
                                                                                                                       remaining filling and pastry         Total Fat 9.2g       Sodium 226mg
                                                                                   1 tablespoon chopped                                                     Sat Fat 3.9g         Calcium 16mg
                                                                                                                       sheets to make 30 sausage rolls.     Carbs 19.0g          Iron 1.7mg
                                                                                     fresh oregano
                                                                                                                       5 Brush sausage rolls with milk
                                                                                   1 tablespoon sweet chilli sauce
                                                                                                                       and lightly spray with olive oil.
                                                                                   1 tablespoon reduced-salt
                                                                                     soy sauce
                                                                                   1 tablespoon balsamic vinegar
                                                                                   1 egg
                                                                                   1 cup rolled oats
                                                                                   3 sheets ready-rolled
Recipe: Alice Brodie. Photography: Devin Hart. Styling & food prep: Sarah Swain.

                                                                                     reduced-fat puff pastry
                                                                                   2 tablespoons
                                                                                     reduced-fat milk

                                                                                   1 Preheat oven to
                                                                                   180°C. Line a large
                                                                                   baking tray with
                                                                                   baking paper.
                                                                                   2 Place mince in a
                                                                                   large mixing bowl
                                                                                   with zucchini, carrot,
                                                                                   onion, paprika and
                                                                                   oregano. Add sweet chilli
                                                                                   sauce, soy sauce, vinegar and
                                                                                   egg, and combine. Add oats
                                                                                   and knead mixture together
                                                                                   well using clean, wet hands.

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Light &
creamy                     CARBONARA                   ASK A
SERVES: 6                                             ADULT N
PREP TIME: 10 min                                    HELP Y TO
                                                     WITH OU
COOKING TIME: 15 min                                     T
                                                     RECIP HIS
                                                          E!
    WHAT YOU NEED
 • 375g wholemeal
    fettuccine
 • Olive oil spray
 • 2 skinless chicken
    breasts (400g),
    sliced thinly
 • 7 lean shortcut
   bacon rashers (100g),
   sliced thinly
• 1 medium onion,
   sliced thinly
   • 2 cups sliced
      mushrooms
• 1 tablespoon cornflour
• 375mL NESTLÉ
   CARNATION Light &
   Creamy Cooking Milk                                                                   WHAT TO DO
• 2 cups baby spinach                                            1. Cook pasta according        3. Blend cornflour with
• 2 tablespooons grated                                              to directions on packet,        ¼ cup (60ml) NESTLÉ
  parmesan cheese                                                     drain and keep warm.            CARNATION Light &
                                                                  2. Meanwhile, heat a large        Creamy Evaporated Milk.
                                                                     frying pan, spray with oil;     Add to frying pan with
MAKES 6 SERVES (261g per serve)                                      add chicken and cook for
ANALYSIS SUMMARY
                                                                                                     remaining milk, stirring
                       Quantity per Serving   Quantity per 100g      5 minutes or until browned      constantly until the sauce
 Energy (kj)                     1649.34kj             630.82kj      and cooked through. Add         boils and thickens, stirring,
 Protein (g)                        31.30g               11.97g     bacon and onion, cook            add pasta and baby
                                     5.36g                2.05g
 Total Fat (g)                                                      for 3 minutes; then add          spinach; toss through.
 - Saturated Fat (g)                 2.30g                0.88g
                                                         19.31g
                                                                    mushrooms and cook a         4. Sprinkle with cheese.
 Carbohydrate (g)                   50.48g
                                    11.17g                4.27g     further 1 minute.               Serve immediately.
 Sugars (g)
 Dietary Fibre (g)                  >7.02g               >2.68g

 Sodium (mg)                     398.85mg               152.55g

                     FOR MORE TASTY TREATS VISIT:
                 CARNATION.COM.AU
2020 KIDS COOK WITH            2020 KIDS COOK WITH   2020 KIDS COOK WITH

            Let’s
       PARTY!
        Kid’s parties might be on hold,
        but you can still celebrate that
        special someone’s birthday with
        these fun and healthy options!

                                                          cheesy pizza pinwheels

                                                             HFG tip
                                                        Retain rhubarb pulp
                      pink party floats                 to stir through plain
                                                        yoghurt, as a topping
                                                         for cereal or to use
                                                              in baking

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2020 KIDS COOK WITH                                                                                  2020 KIDS COOK WITH                       2020 KIDS COOK WITH

                                                                   Pink party floats
                                                                 Serves 8 Cost per serve $1.50
                                                                 Time to make 30 min
                                                                 gluten free                           Cheesy pizza                           lightly oiled bowl, cover and
                                                                                                       pinwheels                               leave in a warm place to rise for
                                                                 4 cups roughly chopped
                                                                                                       Makes 20 Cost per serve $0.65           30 minutes.
                                                                   fresh rhubarb
                                                                                                       Hands-on time 35 min,                   3 Heat olive oil in a large non-stick
                                                                 2 tablespoons honey
                                                                                                       plus 30 min rising time                 frying pan over a medium heat.
                                                                 1 cup frozen raspberries,
                                                                                                       Cooking time 12–15 min                  Add the onion, garlic, carrot and
                                                                   thawed slightly
                                                                                                       vegetarian                             capsicum, and cook for 2 minutes,
                                                                 2 litres chilled soda water
                                                                                                                                               then add remaining vegetables.
                                                                 8 scoops reduced-fat                  1 tablespoon yeast
                                                                                                                                               Cook until tender. Add tomato
                                                                   vanilla ice cream                   1 teaspoon sugar
                                                                                                                                               passata, chopped tomatoes and
                                                                 ½ cup freeze-dried                    1 cup plain flour
                                                                                                                                               herbs. Season with cracked black
                                                                   raspberries, to garnish             2 cups wholemeal flour
                                                                                                                                               pepper. Cook for 5–10 minutes to
                                                                 1 Preheat the oven to 180°C.          Filling
                                                                                                                                               reduce slightly. Remove from heat
                                                                 Line a large baking dish with         1 tablespoon olive oil
                                                                                                                                               and leave to cool.
                                                                 baking paper.                         1 small onion, peeled, sliced
                                                                                                                                               4 Place the dough on a floured
                                                                 2 Place rhubarb into baking           2 garlic cloves, peeled,
                                                                                                                                               surface and then punch down to
                                                                 dish. Drizzle over the honey            finely sliced
                                                                                                                                               deflate. Divide dough into two
                                                                 and place in the oven. Cook           1 medium carrot, grated
                                                                                                                                               equal pieces and dust with flour,
                                                                 for 20 minutes, turning once.         1 red capsicum, roughly
                                                                                                                                               then roll pieces out to two large
                                                                 Remove from oven, cool slightly.        chopped
                                                                                                                                               rectangles (about 25cm x 30cm).
                                                                 3 Put rhubarb (including juice)       1 zucchini, grated
                                                                                                                                               5 Using a ladle, spoon the filling
                                                                 and berries into a blender and        1 cup button mushrooms, sliced
                                                                                                                                               over dough, then sprinkle 1 cup
                                                                 blitz until smooth, then pass         ½ cup baby spinach
                                                                                                                                               of cheese over the top. Roll up
                                                                 the mixture through a sieve           1 cup tomato passata
                                                                                                                                               the long edge of each piece
                                                                 (see Cook’s tip).                     1 x 400g can no-added salt
                                                                                                                                               of dough to form a log. Using
Recipes & styling: Jo Bridgford. Photography: Melanie Jenkins.

                                                                 4 Divide rhubarb syrup among             chopped tomatoes
                                                                                                                                               a sharp knife, cut each log into
                                                                 eight glass jars or cups and fill     1 teaspoon dried mixed herbs
                                                                                                                                               10 pinwheel pieces; lay on their
                                                                 with soda water. Place a scoop        1½ cups grated mozzarella
                                                                                                                                               sides on oven tray. Sprinkle with
                                                                 of ice cream on top of each,          1 Preheat the oven to 225°C.            extra cheese and place in oven.
                                                                 sprinkle with dried raspberries       Line a large baking tray with           Cook for 12–15 minutes, or until
                                                                 and serve immediately.                baking paper.                           cheese is golden and bubbling.
                                                                                                       2 Place yeast, sugar and 1 cup
                                                                                                       of tepid water in a large bowl and               HIGH
                                                                                                                                                       PROTEIN

                                                                                                       leave for 5 minutes, or until frothy.
                                                                 PER SERVE                                                                     PER PINWHEEL
                                                                                                       Add the flours and mix with your
                                                                 558kJ/133cal        Sugars 21.5g                                              554kJ/133cal         Sugars 3.1g
                                                                 Protein 2.8g        Fibre 2.9g        hands until a sticky dough forms.       Protein 6.4g         Fibre 3.5g
                                                                 Total Fat 1.5g      Sodium 44mg                                               Total Fat 3.3g       Sodium 132mg
                                                                 Sat Fat 0.9g        Calcium 77mg      Knead dough on a floured surface        Sat Fat 1.3g         Calcium 107mg
                                                                 Carbs 25.6g         Iron 0.5mg                                                Carbs 17.2g          Iron 1.0mg
                                                                                                       until smooth. Place the dough in a

2020 KIDS COOK WITH                                                                                  2020 KIDS COOK WITH                       2020 KIDS COOK WITH
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