Munch Monthly - QCWA | Country Kitchens
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Monthly
Munch
qcwacountrykitchens.com.au JULY 2021
Regional Round Up
It has been great to see branches getting out into their communities to undertake various Country
Kitchens activities. Keep reading below to see what each region has been up to!
In Southern Region: On the Gold Coast the team attended the South Eastern region conference. It was great
to catch up with facilitators and members in the area. We are looking forward to the next two conferences in
Bundaberg and Charleville! Condamine – Arubial branch held a health-a-sizing challenge at their June meeting,
what a great way to utilize skills learnt throughout the program. Middle Ridge branch continues to incorporate
Country Kitchens into their children’s craft days buy promoting and sharing a healthy Country Kitchens recipe.
Samford branch has been busy with lots of catering events, all centred around healthy menu choices. Keep up
the great work ladies!
In Central Region: Facilitator Jo at Urangan branch has been sharing healthy eating habits by showcasing
Country Kitchens recipes and messages every month at her branch meetings. In Longreach, facilitator Fiona
held a showcase at the branch markets which generated a lot of interest in healthy recipes, cookbooks and
learning about the 5 key messages. Emu Park facilitators set up a colourful display at the Yeppoon Show. The
branch is planning to run workshops with local schools and community groups. Over two days and one night,
the Mt Larcom branch held a showcase in the main pavilion of the local Mt Larcom Agricultural Show. Branch
members created an amazing backdrop complete with custom signage and a visual display of the number
of teaspoons of sugar found in popular drinks. For the first time, the branch also sponsored a section of the
show’s cooking competition for their Country Kitchens approved pumpkin and date wholemeal scone recipe,
and they are hoping to make it an annual event. Awesome work ladies! Over in Proston, Eileen set up a static
Country Kitchens display at the local street stall generating interest from attendees. In Yandina, the branch
continues to promote the program at various events such as their World Wide Knit in Public Day and their
Craft, Cuppa and Chat morning. Visitors and community members took home information packs all about the
branch and the CK program, A big thank you to our Maleny Facilitators Cynthia Daniels and Judy Stubbs, for
organising this months Meet a Farmer interview with local producer Maleny Cheese, as well as an interview
with local buffalo farmer's; the Thompson family. Stay tuned for this feature in a future issue! Nambour North
Coast Division came together to organise a wonderful dispaly at the Sunshine Coast Show, complete with
demonstrations of the oat parfait and curried chickpea salad recipes. Both were well received by attendees!
In Northern Region: Atherton Tableland facilitators organised a great showcase at the Atherton show this
month. Many ladies from multiple branches pitched in to help at the event which contributed to its success.
Mackay branch facilitator Naomi continued her ‘Smart Eating’ cooking workshop series in partnership with
Mind Australia. This month, the class made zucchini slice from the Country Kitchens black and white healthy
cookbook. Participants worked through the Healthy Cooking Guidelines and were enthusiastic about cooking
the recipe at home for themselves and their families. Bowen branch have been busy promoting the program
with a Country Kitchens display at the Bowen show.
Connecting women who have the power to heal their communities
Meet a Farmer
Spotlight
Sara & Markus Bucher, Maleny Cheese
This month we would like to highlight Sara and Markus Bucher,
owners of Maleny Cheese and Obi Obi Dairy Farm on the Sunshine
Coast. Below is a snippet from our interview with Sara. For the full blog,
head to our website (linked below).
"We are a dairy processer based in Maleny for the past 17.5 years. Currently Maleny cheese is supplied by
our farm, Obi Obi Dairy, and operates in a “milk pool” where we also source milk from four other dairy farms
in the region."
Maleny Cheese products, including their best selling and award-winning yoghurt, are a staple in independent
retailers across Southeast Queensland. They primarily produce fresh, semi-hard and white mould cheeses.
The key to the business’s success has been Sara’s strong people skills, Markus’ training in cheesemaking
and of course the quality of the milk they source.
“I was born and raised in the city, but my mother and father’s heritage are from Scottish farming stock. I
have a background as a nurse which I have retired from. My husband is a Swiss Master Cheese Maker who
trained for over 8 years in Switzerland, which led us to build this business.”
So, what sets Maleny Cheese apart from the big brand cheeses?
"Without a doubt it is our good European recipes, as well as the quality of
our local milk. Big processors will claim that their milk is local, but it may be
in cold storage for a week before they start processing. We start processing
our milk the day it arrives and have control over the product from the time it
leaves the dairy to our plant."
With successful and award winning products, many ask why Maleny Cheese
has not expanded to have their products in larger consumer hubs like
Sydney and Melbourne. The decision to stay local is a testament to the
passion Sara and her husband have for local eating and sustainability. Their
goal of creating a quality product from and for their local community has not
changed despite their business’s successes over the years.
"The passion that drives my husband and I is to produce a local food
for our local communities. Agencies are constantly at our door asking
if we want to gear up for export. But we know we
are making products of excellence and taking the
business bigger would sacrifice our ability to do that
well and consistently. We believe our current footprint
is sustainable for the environment and community. We
employ 35 local people in our business, and we want
to continue to be of value and purpose for them."
If you are feeling inspired and are in the Southeast
corner, head to your local shop and look for Maleny
Cheese products. To read the full blog, and to learn
more about Maleny Cheese, head to our website:
https://www.qcwacountrykitchens.com.au/meet-the-
buchers-maleny-cheese/
qcwacountrykitchens.com.au
Recipe
Corner
Healthy Cheeseboards
Cheese platters are great for sharing and make for a colourful display at your branch. To health-a-size your
cheese board, try making sure it includes: a wholegrain, vegetables, cheese, fruit, nuts and seeds and a
healthy dip. Below are some Country Kitchens recommendations for your healthy cheese board.
Crackers: try to choose low salt and high fibre options
Wholegrain wheat or rice crackers
Wholemeal rice cakes
Choose 1-2 cheeses: aim to have a hard and soft cheese
Hard cheeses: cheddar, gouda, manchego
Soft cheeses: brie, camembert, goats cheese, blue cheese
Choose 1-2 fruits: choose seasonal fruit to help cut down on cost
E.g. Kiwifruit, mango (fresh or dried), strawberries, apricots (fresh or dried), blueberries
Healthy Dip: make a homemade dip that will be lower in sugar and salt when compared with store bought
varieties. We have many options on our website.
Choose 1-2 nuts and seeds: these add texture and fibre
E.g. Cashews, walnuts, almonds, sunflower seeds, pumpkin seeds (pepitas), popcorn
Remember we eat with our eyes as much as our stomach! Play around with different heights and include
different colours to give visual appeal to your platter. Group smaller items together or place them in small
bowls. Start arranging your baord with larger items such as cheeses, crackers and dips, and then use smaller
items such as nuts, seeds and fruit to fill in the gaps at the end. You may also like to garnish your platter with
edible flowers or herbs.
Recipe Corner
Citrus Fruit Salad with Ginger Yoghurt
Serves: 6 Prep time: 5 minutes Cook time: 0 minutes
1 ½ serves per portion
INGREDIENTS
1 grapefruit
½ rockmelon
3 navel oranges
½ cup dried cranberries (optional)
Handful mint leaves, thinly sliced
350g tub Ginger Yoghurt (Maleny Gourmet Yoghurt)
METHOD
CUT citrus fruits and rockmelon into cubes of equal size.
TOSS fruit together in a large bowl then portion into 6 smaller bowls.
LADLE Ginger Maleny Gourmet Yoghurt onto each serving of salad so that the ginger puree is visible on top.
SPRINKLE finely chopped mint onto each bowl of fruit salad and sprinkle with cranberries if you wish.
Recipe courtesy of Sara Bucher, Maleny Cheese
Connecting women who have the power to heal their communities
Healthy Cooking
Guidelines
Healthy Kitchen Staples
A cleverly stocked pantry allows you to make quick, nutritious and
delicious meals that don’t call for specialty ingredients and a last-
minute run to the supermarket. Keeping a range of healthy foods
in your kitchen at all times means you can always have healthy
options on hand. Try stocking your home with the following items
which can be the basis for a wide variety of nutritious meals and
snacks:
Canned vegetables (e.g. tomatoes, corn kernels, chickpeas,
lentils, mixed beans, mixed vegetables) can be just as
nutritious as fresh varieties and have a much longer shelf life. Bulk out stews, soups and casseroles
with a can of beans, add lentils to a salad or curry, or use tinned tomato in a range of sauces and pasta
dishes.
Grains (e.g. oats, rice, flour, pasta, couscous, polenta) are a staple to many cheap and tasty meals. Have
oats for breakfast or add them to healthy baking, use rice for risottos, stir fries, paella or burritos, or use
pasta in soups, salads and pasta bakes.
Canned fish (e.g. tuna, salmon) is in an inexpensive and easy snack straight from the tin, or use it to make
patties, pasta dishes, slices or noodles.
Canned fruits in natural juice (e.g. fruit salad, pears, apple) are convenient ready-to-eat snacks, or can
be added to meals such as muesli or pancakes.
Flavourings, sauces and condiments (e.g. dried herbs and spices, tomato paste, curry paste, salt-
reduced soy sauce and stock powder) can take any dish from good to great.
Fridge staples (e.g. milk, eggs, cheese, chicken, lean beef mince) have a shorter shelf-life compared to
pantry items, but they are incredibly versatile and can form the basis of many meals.
5 key messages for winter
Get more fruit and veg into your meals
Try changing up your breakfast routine to include some warming vegetable soups or homemade baked
beans. They will keep you full and you’ll be able to start the day with a serving of vegetables.
Cook at home
The oven and slow cooker are great ways to make a hearty warming meal at home. Throw some veggies
in the oven with a little olive oil, herbs and spices for a quick side dish, or try using the slow cooker to cook
some of our soup or curry recipes, ready for when you get home!
Check your portion size
It can be easy to overindulge in refined carbohydrates in winter such as highly processed grains and sugars.
Try adding more complex carbohydrates to your meals such as whole grains or sweet potatoes for added
fibre and to feel fuller for longer.
Be aware of sugar in your drinks
Looking for a warming drink this winter? Try a chai tea as a lovely alternative to hot chocolate. Look for
varieties that are just tea leaves and spices without the added sugar and mix with hot skim milk.
Sit less, move more
When you’re feeling the cold, it’s great to get up and get moving about to keep warm. Try taking a walk
around the block, doing some gardening outside, or even try our chair yoga or tai chi exercises.
P 3236 6419 M 0417 539 663 A RFH, 11 Cleveland St, Stones Corner Q 4120 E countrykitchens@qcwa.org.au
qcwacountrykitchens.com.au
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