Healthy Club Canteens - Recipe Book PROUDLY SUPPORTED BY - SMJFL
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Healthy Club Canteens Recipe Book PROUDLY SUPPORTED BY
MAJOR PARTNER
Get to know about the food traffic light
system
Before implementing the Healthy Club Canteen Program, the first thing
that you need to be familiar with is the food ‘traffic light system’. This
system categorizes foods and drinks into three colour groups to give
consumers an idea of prioritizing food choices:
1st GREEN - Best choices
2nd AMBER - Choose carefully
1. The GREEN Category
Foods and drinks in this category are the most preferable andnutritious
choices. Characteristics common in GREEN items:
• good sources of important nutrients
• lower in saturated fat, added sugar and/or salt
• lower in energy (kJ)
• higher in fibre
Club canteens should always promote GREEN items and maintain at least
50% of GREEN choices on the menu.
2. The AMBER Category
Foods and drinks in this category should be chosen carefully and be eaten
in moderate amount occasionally. Characteristics common in AMBER
items:
• May provide some nutrients
• May provide too much energy (kJ) than required
• Contain more saturated fat, added sugar and/or salt compared to
GREEN items
Club canteens may offer AMBER choices, while these choices should not
be promoted over the GREEN choices.
MAJOR PARTNER
3. The RED Category
Foods and drinks in this category should be avoided because they will lead
to bad health consequences (e.g. overweight and heart diseases) when
consumed in large portions and too frequently.
Characteristics common in RED items:
• Provide very little or even no important nutrients
• High in energy
• High in saturated fat, added sugar and/or salt
Ideally, RED choices should be absent in club canteens. If it is inevitable sell
RED choices, they should be limited to no more than 20% on the menu.
This booklet aims at providing some sample recipes for the implementation
of the program in the football club.
Please refer to the following websites for more healthy recipes:
Healthy Eating Advisory Services Superhero Food
https://heas.health.vic.gov.au/ https://www.superherofoodshq.org.a
u/
LiveLighter
https://livelighter.com.au/Recipe Federation of Canteens in Schools
https://www.focis.com.au/
Nutrition Australia
https://www.nutritionaustralia.org/ Healthy School Canteen
https://healthyschoolcanteens.nsw.go
Heart Foundation v.au/
https://www.heartfoundation.org.au
/ Foodbank - Healthy recipes, tips &
tricks
MarketPlace Fresh https://www.foodbank.org.au/WA/h
https://marketplacefresh.com.au/ ealthy-recipes/?state=wa
Healthy Kids Association Victoria State Government -
https://healthy-kids.com.au/ Healthy canteen
https://www.education.vic.gov.au/sch
ool/teachers/health/Pages/canteen.as
px
MAJOR PARTNER Meet the Five Food Groups
MAJOR PARTNER
Contents
Hot Meals
Chicken Pitas
Healthy Burgers
Easy Zucchini Slices (sourced from LiveLighter)
Snacks
Sweet Potato Wedges
Sweet Potato and Cheddar Muffins
Apple and Cinnamon Toasties
Greek Yoghurt Banana Bread
Soups
Cream Chickpea and Pumpkin Soup
Tomato Soup
Chicken and Corn Soup
Vegetarian Option
MAJOR PARTNER
HOT MEALS
Chicken Pitas
Preparation Time: 10 min
Cooking Time: 10 min
Serving: 4 (179g per serve)
*Allergen: gluten (wheat), dairy
(tzatziki sauce)
Ingredients:
• 285g Chicken Breast (chopped)
• 2 Pitas (4” diameter)
• 1 Red Onion (thinly sliced)
• 1 cup Cabbage (thinly sliced)
• ½ cup Tzatziki sauce
• 2 tsp cumin
Method:
1. Place the chopped chicken breast in a bowl and season with salt, pepper, and cumin.
2. In a nonstick large pan, heat 2 teaspoons of vegetable oil on medium-high until hot. Add onion
and the seasoned chicken. Stir fry until the chicken is browned and cooked through. Turn off
the heat.
3. Wrap the pitas in foil and warm in the oven at 180oC for about 5 minutes.
4. In a large bowl, combine the sliced cabbage and tzatziki sauce.
5. Cut the warmed pitas into halves. Fill the pocket with cabbage and cooked chicken with onion.
Ready to serve.
Storage and Shelf-life:
• Fillings can be kept in the fridge for 1-3 days.
• Storage of pitas please refer to instructions on the product package.
MAJOR PARTNER
Chicken Pitas
Nutritional Information:
Nutrients Per serve (179g)
Energy (KJ) 877
Protein (g) 19.1
Total fat(g) 23.8
- Saturated fat (g) 3.9
Total carbohydrates (g) 17.3
- Sugar (g) 5.5
- Dietary fibre (g) 2.3
Sodium (mg) 136.4
Food groups Number of serves
Grains 0.5
Vegetables 0.5
Meat, poultry, fish, egg, nuts 1
and seeds, and legumes/bean
MAJOR PARTNER
HOT MEALS
Healthy Burger
Preparation Time: 20 min
Cooking Time: 20 min
Serving: 12 (250g per serve)
*Allergen: gluten (wheat,
oat), egg, beef, mustard,
sulphite
Ingredients: To assemble:
• 350 g lean minced beef • 3 large onion (thinly sliced)
• 1 large carrot (grated) • 12 hamburger buns
• 2 medium zucchini (grated) • 1.5 tbsp grainy mustard
• 1 large green apple (cored and grated) • 4 tomatoes (thinly sliced)
• 1 whole lettuce
• 1.5 cup rolled oat (blended)
• 2 tbsp parsley (chopped)
• 1 tsp mixed dried herbs
• 1 egg (beaten)
• 0.5 tbsp olive oil
Method:
1. Combine beef, carrot, zucchini, apple, oats, parsley, herbs and egg together until well mixed.
2. Form into 12 patties.
3. Grill or barbecue, using moderate heat, for about 5 to 6 minutes on each side.
4. While burgers are cooking, heat oil and cook onion, stirring several times. Alternatively,
onions can be used raw.
5. Split and toast buns. Spread top half of each bun with mustard.
6. Assemble burgers by placing a lettuce leaf on one half of each hamburger bun, adding a burger
patty, onions and sliced tomatoes.
7. Top with remaining half of bun. Serve.
Storage and Shelf-life:
• Patties can be kept in the freezer for up to one week.
MAJOR PARTNER
• Storage of hamburger buns please refer to instructions on the product package.
Healthy Burger
Nutritional Information:
Nutrients Per serve (250g)
Energy (KJ) 1358
Protein (g) 19.3
Total fat(g) 5.6
- Saturated fat (g) 1.3
Total carbohydrates (g) 45
- Sugar (g) 7.5
- Dietary fibre(g) 8.0
Sodium (mg) 339
Food groups Number of serves
Grains 2
Vegetables 1.5
Meat, poultry, fish, egg, nuts and 0.5
seeds, and legumes/bean
MAJOR PARTNER
HOT MEALS
Healthy Zucchini Slices
(Sourced from LiveLighter)
Preparation Time: 30 min
Cooking Time: 45 min
Serving: 6 (335g per serve)
*Allergen: egg, gluten (Wheat)
Ingredients:
• 5 Egg
• 1 large Zucchini (grated)
• 400 g Carrot (peeled and grated)
• 1.5 cup Canned corn kernels
• 1 medium Brown onion (peeled and diced)
• 3/4 cup Wholemeal self-raising flour
• 1 cup Reduced-fat cheddar cheese (grated)
• Canola oil Spray
• 1 tsp Black pepper
• 2 tsp Dried mixed herbs
• 3 large Tomatoes (sliced), optional
• Salad as side, optional
Method:
1. Preheat oven to 200°C (180ºC fan forced).
2. Whisk eggs in a medium jug, season with black pepper and set aside.
3. In a large bowl combine remaining ingredients except tomato. Add eggs and stir mixture until
well combined.
4. Spray a large baking dish with oil. Pour in zucchini mix and flatten with a spoon. Cover with
tomato slices arranged in a single layer.
5. Bake for 40-45 minutes or until firm and golden brown.
6. Rest in the pan for 10 minutes before dividing into 6 pieces and cutting into slices. Serve with a
green side salad.MAJOR PARTNER
Healthy Zucchini Slices
Nutritional Information:
Nutrients Per serve (335g)
Energy (KJ) 1107
Protein (g) 17.7
Total fat(g) 9
- Saturated fat (g) 3.3
Total carbohydrates (g) 23.6
- Sugar (g) 8.9
- Dietary fibre(g) 8.7
Sodium (mg) 312
Food groups Number of serve
Vegetables 2.8
Meat, poultry, fish, egg, nuts and 0.5
seeds and legumes/bean
milk, yoghurt, cheese 0.5MAJOR PARTNER
SNACKS
Sweet Potato Wedges
Preparation Time: 30 min
Cooking Time: 10-30 min
Serving: 4 (262g per serve)
Ingredients:
• 2 sweet potato (Cut into wedges)
• 4 tbsp olive oil
• 1 tbsp thyme leaves
• Freshly ground black pepper
Method:
1. Preheat the oven to 200oC.
2. Toss the wedges with oil and thyme then season well with salt and freshly ground black pepper.
3. Roast in the oven for 15-20 minutes, until lightly browned.
4. Serve in a warm bowl and garnish with chervil.
Storage and shelf-life:
• Best consume the roasted wedges within the same day.
• Sweet potatoes (cut into wedges) can be boiled for 5 minutes, then cooled and placed in a
freezer bag for frozen storage and later use. Use the frozen wedges within one week.MAJOR PARTNER
Sweet Potato Wedges
Nutritional Information:
Nutrients Per serve (262g)
Energy (KJ) 1202
Protein (g) 4.88
Total fat(g) 12.63
- Saturated fat (g) 1.97
Total carbohydrates (g) 35.5
- Sugar (g) 13.94
- Dietary fibre(g) 7.12
Sodium (mg) 25.81
Food groups Number of serveS
Vegetables 1MAJOR PARTNER
SNACKS
Sweet Potato & Cheddar Muffins
Preparation Time: 10 min
Cooking Time: 25 min
Serving: 12 (100g/serve)
*Allergen: gluten (wheat), milk, egg
Ingredients:
• 2 cup Self-raising flour (sifted)
• 1/4 cup Skim milk powder
• 1/2 cup Orange sweet potato (grated)
• 2 tbsp Reduced fat cheddar cheese (grated)
• 1 small Red capsicum (finely diced)
• 3 Spring onions (chopped)
• 2 Eggs
• 1 cup Reduced fat milk
• Ground black pepper (to taste)
Method:
1. Combine flour, skim milk powder, sweet potato, cheese, capsicum and onion in a mixing bowl.
2. Lightly whisk together eggs, milk and pepper and add into the sweet potato mixture.
3. Divide mixture into a 12-hole non-stick muffin pan. Bake at 180°C for 25 to 30 minutes or
until golden and cooked through.
4. Remove muffins from the pan and allow to cool.
Storage and shelf-life:
• Wrap the cooled muffin with plastic film. Refrigerate and consume within 3 days.
• Wrap the cooled muffin with plastic film and place in a freezer bag. Put it into a freezer.
Defrost before serving. Consume within 3 monthsMAJOR PARTNER
Sweet Potato & Cheddar Muffins
Nutrition Information:
Nutrients Per serve (100g)
Energy (KJ) 496
Protein (g) 5.9
Total fat(g) 1.6
- Saturated fat (g) 0.6
Total carbohydrates (g) 19.3
- Sugar (g) 2.6
- Dietary fibre(g) 1
Sodium (mg) 209
Food groups Number of serves
Grains 1MAJOR PARTNER SNACKS Apple and Cinnamon Toasties Preparation Time: 5 min Cooking Time: 5 min Serving: 4 (130g/serve) *Allergen: gluten (wheat) Ingredients: • 400g (1 can) sliced apple pie fruit • 2 tbsp sultanas • 1 tbsp maple syrup • 1 tsp ground cinnamon • 8 large, square slices wholemeal and seed sandwich bread Method: 1. Combine apples, sultanas, syrup and cinnamon in a medium bowl. 2. Top one slice of bread with apple mixture, then cover with another bread. 3. Place two sandwiches at a time in a heated sandwich press Close lid. Cook for about 4 minutes, or until toasted. Remove. Cut in half diagonally. Storage and Shelf-life: • Apple and cinnamon filling can be stored in an air-tight, freezable container for up to 1 month.
MAJOR PARTNER
Apple and Cinnamon Toasties
Nutritional Information:
Nutrients Per serve (130g)
Energy (KJ) 1135.3
Protein (g) 9.7
Total fat(g) 5.5
- Saturated fat (g) 0.5
Total carbohydrates (g) 43.1
- Sugar (g) 10.2
- Dietary fibre(g) 6.6
Sodium (mg) 292.2
Food groups Number of serves
Grains 2MAJOR PARTNER
SNACKS
Greek Yoghurt Banana Bread
Preparation Time: 10 min
Cooking Time: 1 hr 10 min
Serving: 8 (138g per serve)
*Allergen: egg, milk, gluten (wheat)
Ingredients:
• 4 large ripe bananas (mashed)
• 2 cups flour
• 1 cup greek yogurt (Chobani)
• 2 large eggs
• 2 egg yolks
• ¼ cup skim milk
• 1 tsp baking soda
• 1/2 teaspoon salt
• 1 tsp vanilla extract (optional)
Method:
1. Preheat the oven to 160ºC. Grease a 9x5-inch loaf pan with nonstick cooking spray, line with
baking paper and set aside.
2. In a medium bowl, whisk together the flour, baking soda, and salt. Set aside.
3. In a large bowl, mash the ripe bananas with a fork. Add the yogurt and milk and stir until
combined.
4. Stir in the egg (and vanilla extract) until smooth.
5. Sieve the dry ingredients into the wet ingredients. Mix to form a batter.
6. Pour batter into prepared pan. Bake for 1 hour (check the bread at 50 minutes), or until a
skewer inserted into the center of the bread comes out clean.
7. Once the bread is done, let the bread cool in the pan for 10 minutes. Carefully remove the
baked bread from the pan. Let the bread cool until slightly warm. Cut into slices and serve.
Storage and shelf-life:
• Wrap the cooled bread with plastic film. Refrigerate and consume within 3 days.
• Wrap the cooled bread with plastic film and place in a freezer bag. Put it into a freezer.
Defrost before slicing to serve. Consume within 1 month.MAJOR PARTNER
Greek Yoghurt Banana Bread
Nutritional Information:
Nutrients Per serve (138g)
Energy (KJ) 902
Protein (g) 8.3
Total fat(g) 3.8
- Saturated fat (g) 1.0
Total carbohydrates (g) 37.7
- Sugar (g) 10.2
- Dietary fibre(g) 3.8
Sodium (mg) 341.1
Food groups Number of serves
Fruit 0.5
Grains 2MAJOR PARTNER
SOUP
Creamy Chickpea Pumpkin Soup
Preparation Time: 5 min
Cooking Time: 20 min
Serving: 6 (230g per serve)
*Allergen: milk, legume (chickpea)
Ingredients:
• 1 tsp vegetable oil
• 1 cup onion (chopped)
• 1⁄4 tsp ground cumin
• 2 cup pumpkin (peeled and cubed)
• 1 cup chickpeas (canned and drained)
• 1 cup reduced-salt chicken or vegetable stock
• 1 1⁄2 cup water
• 1 cup skim milk
Method:
1. Heat oil in a large pot on medium-high.
2. Add and brown the onion.
3. Add cumin and cook for 1 minute.
4. Stir in pumpkin, chickpeas, stock and water. Bring to boil. Reduce heat and simmer for 15 to 20
minutes, or until the pumpkin is soft. Turn off the heat.
5. Use a hand-hold blender to blend the soup until smooth.
6. Stir in the milk and heat on medium until just simmering. Serve hot.
Storage and shelf-life:
• To freeze it, let the soup cool in a freezable container. Cover tightly with lid and put it into a
freezer. Consume within 3 months.
• If not cool and freeze immediately after it is made, consume hot within the same day.MAJOR PARTNER
Creamy Chickpea Pumpkin Soup
Nutritional Information:
Nutrients Per serve (230g)
Energy (KJ) 344
Protein (g) 4.7
Total fat(g) 1.7
- Saturated fat (g) 0.2
Total carbohydrates (g) 12.9
- Sugar (g) 4.9
- Dietary fibre(g) 2.8
Sodium (mg) 169
Food groups Number of serves
Vegetables 1MAJOR PARTNER
SOUP
Tomato Soup
Preparation Time: 5 min
Cooking Time: 20 min
Serving: 8 (220g per serve)
*Allergen: legume (kidney beans)
Ingredients:
• 800 g canned diced tomatoes, no added salt
• 2 tbsp no-added-salt tomato paste
• 1 tsp reduced-salt vegetable stock
• 400 g canned red kidney beans, no-added-salt (drained and rinsed)
• 1/2 cup frozen corn kernel
• 2 tsp paprika
• (Optional) 1/2 tsp ground coriander
Method:
1. Add all ingredients and 1½ cup water into a medium saucepan.
2. Cook over high heat until the soup boils. Stir for 5 minutes.
3. Reduce heat to medium and simmer for 20 minutes until the soup thickens.
4. Add ground cumin (optional). Serve hot.
Storage and Shelf-life:
• Consume hot within the same day. Leftovers should be refrigerated and consumed within 2
days. Frozen storage not recommended.MAJOR PARTNER
Tomato Soup
Nutritional Information:
Nutrients Per serve (200g)
Energy (KJ) 400.6
Protein (g) 4.92
Total fat(g) 0.9
- Saturated fat (g) 0.2
Total carbohydrates (g) 13.6
- Sugar (g) 5.3
- Dietary fibre(g) 5.4
Sodium (mg) 252.6
Food groups Number of serves
Vegetables 1
Meat, poultry, fish, egg, nuts and 0.5
seeds, and legumes/beanMAJOR PARTNER
SOUP
Chicken and Corn Soup
Preparation Time: 10 min
Cooking Time: 20 min
Serving: 6 (250g per serve)
*Allergen: gluten (wheat)
Ingredients
• 250 g Chicken breast (diced)
• 1 Onion (finely chopped)
• 2 tsp Vegetable oil
• 2 tbsp Plain flour
• 2 cup Salt-reduced chicken stock
• 1/2 cup Corn kernels (canned corn kernels can also be used)
• 1 cup Creamed corn (Brand: Golden Circle/Woolworths/Coles)
• 1 cup Skimmed milk
• Pepper (*to serve)
Method:
1. Heat oil in a large pot. Brown onion and chicken with medium heat.
2. Reduce to low heat. Sift two tablespoons of flour into the pot and stir to mix thoroughly.
3. Slowly add chicken broth with constant stirring.
4. Add creamed corn and kernels. Turn to high heat and bring to boil.
5. Stir in milk and add pepper to taste. Ready to serve.
Storage and Shelf-life:
• Consume hot within the same day. Leftovers should be refrigerated and consumed within 2
days. Frozen storage not recommended.MAJOR PARTNER
Chicken and Corn Soup
Nutritional Information:
Nutrients Per serve (250g)
Energy (KJ) 600
Protein (g) 13.5
Total fat(g) 3
- Saturated fat (g) 0.4
Total carbohydrates (g) 17
- Sugar (g) 5.5
- Dietary fibre(g) 1.3
Sodium (mg) 343
Food groups Number of serve
Vegetables 1
Meat, poultry, fish, egg, nuts and 0.5
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