Diet & Lead Absorption

Are there foods that can assist in reducing the risk of elevated blood lead levels?

There are vitamins and minerals that can assist in reducing the risk of elevated blood lead levels in your children and family. The Alliance has developed many recipe books incorporating these vitamins and minerals into recipes.

Vitamin C: is an important vitamin to help enhance the absorption of iron and zinc from foods and reduces the amount of lead your body absorbs.
Calcium: is an important mineral for strong bones and teeth and reduces the amount of lead your body absorbs.
Iron: is an important mineral for strong blood and energy and may help reduce the amount of lead your body absorbs. Eating fruit and vegetables helps absorb the most iron from foods.
Magnesium: is an important mineral for energy and muscle function and enhances the role of calcium in the body and reduce the amount of lead your body absorbs.
Zinc: is an important mineral for growth and development, it is vital in helping the immune system fight bacteria and reduces the amount of lead your body absorbs.

Recipes

Recipes with Iron

Spinach Omelette

Ingredients

400g fresh spinach
1/2 onion, diced small
4 large eggs
salt and pepper
2 knobs of butter

Instructions

Wash and blanch the spinach in salted boiling water for approx five minutes. Drain and squeeze dry.
Melt one knob of butter in frying pan on medium heat and fry the onions until golden, remove and mix with the spinach. Season with salt and pepper.
Beat the eggs in a small bowl. Melt the remaining butter on a medium heat in the frying pan. Pour in the eggs, stir them with a fork as they cook for the first minute.
Lower the heat and add the spinach to the omelette, stir twice then leave mix to cook and set.
Serve and enjoy.

Vegetable Frittata

Ingredients

1 teaspoon vegetable oil
1 medium onion, sliced
420g can sweet corn kernels
¼ cup water
2 cups broccoli, cut into florets
½ cup low fat milk
500g sweet potato, thinly sliced
6 eggs
60g grated reduced fat cheddar cheese

Instructions

Preheat oven to 180°C and grease a 20cm square baking tin with oil.
Combine onion, sweet potato and water in a large bowl, cover with cling film and micro wave on HIGH for 3 minutes. Add broccoli and microwave on HIGH for another 2 minutes.
Layer baking tin with half the sweet potato and top with corn, broccoli, onion and remaining sweet potato. Whisk eggs and milk, pour over vegetables, top with cheese and bake for 30 minutes or until firm in the centre.
Grill for 2 -3 minutes or until the potato is golden brown and serve

Cottage Pie

Ingredients

2 teaspoons canola or olive oil
400g lean beef mince
1 carrot, grated
Peas and corn, use vegetables you have
1 x 250g can of diced tomatoes
1 medium onion, chopped
1 beef stock cube in ½ cup of hot water
600g peeled potatoes
¼ cup low fat milk

Instructions

Heat oil in non-stick frypan, add mince and fry for 5 minutes until browned. Stir in carrots, tomatoes, peas, carrots, onion, tomato paste and stock. Reduce heat, cover and cook, stirring often for 15 minutes.
Chop potatoes, place in sauce pan and add water to cover. Bring water to the boil, and boil for 10 minutes then drain off the water. Add milk to potatoes and mash.
Place mince mixture into a casserole dish and arrange mashed potato over the top.
Grill for 2 -3 minutes or until the potato is golden brown and serve.

Peanut Butter Bread

Ingredients

2 cups whole-meal flour
1/3 cup sugar
1 egg
2 tsp baking powder
1 pinch salt
1 cup low fat milk
3/4 cup creamy peanut butter
Jam or marmalade, optional

Instructions

In a bowl, combine flour, sugar, baking powder and salt. Add egg, milk and peanut butter, stir until just combined.
Pour mixture into greased loaf tin.
Bake at 160c for 50—60mins or until a toothpick inserted comes out clean.
Cool for 10mins before removing from tin. Serve with jam.

Creamy Salmon Pasta

Ingredients

375g dried pasta
1 cup frozen peas
25g low fat margarine
2 tbsp plain flour
1 3/4 cups low fat milk
1/2 cup low fat cream
1 medium onion, finely chopped
1 cup reduced fat cheese
400g can flaked salmon

Instructions

Grease baking dish. Cook pasta in salted boiling water as per instructions. Drain and transfer to a bowl.
Place peas in a bowl and cover with boiling water, stand for 2mins, drain.
Melt margarine in saucepan, cook onion over low heat, add flour stir, gradually add milk and cream, bring to boil, reduce heat cook for 5mins. Stir in cheese until melted and smooth.
Add peas and salmon to mixture, stir to combine and serve.

Lamb Wellington

Ingredients

1 tsp olive oil and extra to grease
2 lamb loins (back-strap)
150g button mushrooms, thinly sliced
2 sheets ready rolled puff pastry
2 tbsp wholegrain mustard
1 egg lightly whisked
Pinch garlic salt & pepper

Instructions

Pre-heat oven to 220c. Brush baking tray with olive oil. Season lamb with salt and pepper. Heat half oil in non stick frying pan over high heat. Add lamb, cook for 1 min each side or until just browned, transfer to plate with paper towel.
Add remaining oil to pan, cook mushrooms for 1-2 mins until tender, transfer to a bowl.
Place pastry on clean surface and spread with mustard, place lamb in centre of pastry and top with mushrooms. Brush pastry edges with egg and fold to seal edges and enclose filling. Repeat with second pastry and lamb loin.
Place wellingtons on baking tray seam side up, brush with remaining egg and bake for 20mins or until pastry is puffed and golden, serve with steamed vegetables.

Vegetable Lasagna

Ingredients

Wholemeal lasagne sheets
2 carrots diced
2 celery sticks diced
440g tin mixed beans
1 onion diced
1 zucchini diced
1 large tin tomatoes
2 tbsp mixed herbs
1 clove crushed garlic
3 cups low fat cheese, grated

Instructions

Combine vegetables, tomatoes, beans, garlic and herbs in a large pan, simmer until combined and sauce is thick.
Grease the baking dish and cover base with lasagne sheets, spread 1/3 of vegetables over lasagne and top with 1/3 cheese.
Add an other layer of lasagne sheets and repeat with vegetables and cheese for two more layers, finish with cheese.
Bake in oven at 180’C for 30 to 40 minutes, serve with salad.

Scrambled Eggs

Ingredients

4 eggs
1/4 cup low fat milk
1 tbsp low fat margarine
Salt and pepper
4 slices whole grain bread
Sprinkle of parsley

Instructions

Use a fork to whisk the eggs and milk together and season with salt and pepper.
Melt the margarine in a small non stick frying pan over medium-low heat. Once foaming, pour in the eggs. Use a wooden spoon to stir occasionally, for 4-5 minutes or until almost set. Remove pan from heat.
Meanwhile, toast then butter the bread, top with scrambled eggs, sprinkle with parsley and serve.

Kangaroo and Tomato Stew with Dumplings

Ingredients

1 tbsp olive oil
420g tin tomato soup
2 cups water
2 peeled and cubed potatoes
500g kangaroo meat cubed (trim off the fat)
1 peeled and cubed sweet potato
1 cup frozen mixed vegetables
1 chopped onion
1 tsp mixed herbs
2 tbsp flour
2 peeled and diced carrots

Dumplings

2 and 3/4 cups self raising flour
1 tsp low fat margarine
1 tbsp mixed herbs
1 cup water.

Instructions

Add oil to large saucepan and cook kangaroo on medium heat until browned, add onion, tomato soup and water, cook covered until the meat is tender.
Add potato, sweet potato, carrot, mixed vegetables and mixed herbs. In a bowl mix flour and water to make a thick smooth paste and add to stew and cook on low heat until sauce has thickened and stew is heated through

Dumplings

In a bowl rub flour and margarine together, add herbs and water until soft dough is formed, roll and cut into bite size pieces and add to stew and cook for 20 minutes until dumplings are firm and serve.

Kangaroo Bolognaise

Ingredients

1 kg kangaroo mince
1 tablespoon olive oil
1 onion finely chopped
1 garlic clove, crushed
1 teaspoon dried oregano
2 tablespoons tomato paste
400g can chopped tomatoes
1 cup beef stock
300g dried pasta
Grated cheese

Method

Heat oil in a large pan over medium heat. Cook onion and garlic for 3 to 4 minutes or until onion has softened. Increase heat to medium-high. Add oregano, cook for 1 minute until fragrant. Add mince. Cook, stirring with a wooden spoon to break up mince, for 8 to 10 minutes until browned. Add tomato paste. Cook, stirring, for 1 minute. Add tomato and stock. Bring to the boil. Reduce heat to medium-low. Cook, partially covered, stirring occasionally, for 30 to 40 minutes or until thick. Cook pasta to packet instructions and drain, add to mince sauce, stir through. Season with salt and pepper. Top with grated cheese, serve. Serves 4-6.

Chilli Beef

Ingredients

1kg diced beef
1 tablespoon olive oil
1 onion, chopped
3 teaspoons cumin
2 teaspoons coriander
1/2 teaspoon chilli powder
1/4 teaspoon paprika
4 cups beef stock
2 x 400g cans chopped tomatoes
400g can red kidney beans
Salt and pepper

Method

Heat a little oil in a large pan or heatproof dish over medium heat. Add the beef, and cook in batches for 2-3 minutes or until browned. Return all the meat to the pan. Add the onion, cumin, coriander, chilli and paprika and cook, stirring for 2 minutes. Add the stock and tomato. Reduce the heat to low, cover and cook for 1 & 1/4 hours, stirring regularly.
Uncover and cook for another 30 minutes, or until the meat is very tender. Add the washed kidney beans, salt and pepper and cook for another 10 minutes. Serve. Serves 4-6.

Baked Barra & Vegetables

Ingredients

4 x Barra fillets
2 zucchinis, cut into wedges
2 red onions cut into wedges
3 tomatoes cut into wedges
1/4 cup olive oil
1 clove garlic, crushed
1 tablespoon Dijon mustard
1 tablespoon lemon juice

Method

Pre-heat oven to 200°C. Place 1 tablespoon of oil in a bowl and toss the vegetables to coat, place vegetables into an oven proof baking dish. Use another tablespoon of the oil and brush the fish on both sides, place fish on top of the vegetables in the baking dish. Place in the oven and bake for 30 minutes. Whisk together the remaining oil, garlic, lemon juice and mustard to make a dressing. Divide the fish and vegetables onto plates, drizzle over the dressing and serve. Serves 4-6.

Recipes with Magnesium

Porridge

Ingredients

2 cups rolled oats
4 cups low fat milk
Banana or dried fruit to taste (½ cup)

Instructions

Place oats and milk in a saucepan and heat gently for 5 minutes while stirring.
Leave the oats to simmer for 5-6 minutes.
Chop in a banana or add some fruit to taste.

Fried Rice

Ingredients

1/2 red capsicum, diced
1 carrot, peeled and diced
1/2 cup frozen corn
1/2 cup frozen peas
1/2 onion, diced
Cabana or cabanossi diced
1 cup basmati rice
2 teaspoons oil
2 eggs, lightly beaten
2 tablespoons soy sauce

Instructions

Cook the rice in a large saucepan of boiling water until tender or use a rice steamer. Drain, refresh under cold water and drain again.
Heat 1 teaspoon of the oil in a wok over high heat. Pour in the eggs and cook as scrambled eggs, cook until firm. Transfer to a plate.
Heat remaining teaspoon of oil in the wok over high heat, add onion and cabana, stir fry for about 3 minutes until golden. Add capsicum and carrot and cook for 2 minutes, add frozen peas and corn, stir-fry for another minute. Add soy sauce, mix through, then add rice, egg strips and cook until heated through.
Stir well and serve.

Stir Fry with Tofu

Ingredients

2 tablespoons soy sauce
1 tablespoon brown sugar
2 teaspoons ginger
Salt
500g tofu
3/4 cup chicken stock
2 teaspoons cornflour
3 teaspoons vegetable oil
1 capsicum sliced
200g green beans sliced
2 carrots sliced
4 cloves garlic, crushed
2 spring onions sliced

Instructions

Combine soy sauce, brown sugar, ginger and salt in a shallow bowl. Add tofu and marinate for 1 hour. Reserving the marinade, remove the tofu and cut into 3cm chunks. Stir the stock and cornflour into the marinade.
Heat oil in non stick frying pan over moderate heat. Add the vegetables, garlic and spring
onions, cook for 5 min. Stir the stock mixture and pour into the frying pan. Add the tofu and bring to the boil, reduce to a simmer and cook for 4 mins, until sauce is slightly thickened then serve.

Breakfast Granola

Ingredients

4 cups rolled oats
1/3 cup honey
1/4 canola oil
1 tsp vanilla extract
1 cup chopped nuts
1 cup sultanas
1 cup flaked coconut
1/4 cup pumpkin seeds
3/4 cup rice bran cereal
1/4 cup sunflower seeds
Yogurt and seasonal fruit optional

Instructions

Spread oats in baking tray, bake at 180c for 5mins, stir bake 5mins until toasted.
Combine honey and oil in saucepan, cook and stir for 3mins over medium heat.
Remove from heat stir in vanilla. Remove oats from oven mix with nuts, bran, seeds and coconut. Pour honey mixture over oats mix well and return to oven, bake for 20-25mins, stirring every 5mins. Remove from oven.
Stir in raisins and dried fruit. Serve with yogurt and seasonal fruit. Can be stored in an airtight container. (12 serves)

Broccoli Soup

Ingredients

1 tbsp olive oil
1 brown onion, finely chopped
2 cloves garlic, crushed
1kg broccoli, trimmed, cut into small florets
4 cups reduced salt vegetable stock
1/3 cup pine nuts

Instructions

Heat oil in large saucepan over medium-low heat. Add onion and garlic, stir for 8 to 10mins until soft.
Add broccoli, stock and 2 cups water to pan. Cover, bring to boil. Reduce heat to low and simmer for 15mins. Remove from heat.
In a small frying pan dry-fry pine nuts, stirring for 3 mins until golden. Add to soup.
Using a food processor or blender, process soup in batches until smooth, season with salt and pepper and serve.

Banana Milk

Ingredients

1 large ripe banana
1 cup low fat milk
1—2 tsp sugar
1/2 tsp vanilla extract
Dash cinnamon, optional

Instructions

Place banana, milk, sugar and vanilla in a blender, cover and process until smooth.
Pour into glasses and sprinkle with cinnamon and serve immediately.
You can use any seasonal fruit instead of banana for a great after-school treat.

Sweet Chilli Prawns

Ingredients

Canola or olive oil spray
1 garlic clove, crushed
1 tsp ginger, crushed
1 kg green prawns, peeled
1/2 cup green onions, sliced
1 capsicum, chopped
2 tsp fish sauce
1 tsp reduced salt soy sauce
1/2 cup sweet chilli sauce
2 tbsp cornflour
1 cup low fat evaporated milk

Instructions

Peel and take out the veins of the prawns.
Lightly spray pan or wok with oil and cook ginger, garlic and prawns on medium heat for 2 mins.
Add onions, fish sauce, soy sauce and chilli sauce to prawn mixture.
Mix the cornflour and milk in a cup, pour over prawns, stir slowly and bring to boil.
Serve with rice or green salad.

Fish Cakes

Ingredients

1 cup cooked potato, mashed
1 fillet white fish cooked, mashed
1 tbsp lemon juice
1 tbsp parsley
1 small onion, finely chopped
1/2 cup frozen chopped mixed vegetables
1 egg, beaten
2 cups breadcrumbs
Pepper to taste
1 tsp canola oil

Instructions

Preheat oven to 180’C. In a large bowl, mix potato, fish, lemon juice, parsley, onion and vegetables.
Take 2 tablespoons of the mixture and roll into a ball and flatten slightly. Repeat with rest of mixture.
Put the egg into one bowl and the breadcrumbs into another. Dip each ball into the egg and then roll into the breadcrumbs.
Place onto oiled baking tray and cook until golden brown.

Coleslaw

Ingredients

1/2 cabbage finely shredded
1 capsicum, finely chopped
1 onion, finely chopped
2 carrots peeled and grated
1 red apple, finely chopped
1 green apple, finely chopped
2 tsp lemon juice
3 tbsp low fat mayonnaise
3 tbsp low fat milk
1 tsp sugar

Instructions

In a large bowl add cabbage, capsicum, onion and carrot.
In a small bowl toss apples into lemon juice to prevent browning and add apples to the vegetables.
Mix together the mayonnaise, milk and sugar in a cup to form a dressing and stir into coleslaw mixture and serve.

Kangaroo Tails

Ingredients

2 large kangaroo tails, sliced
2 tablespoons olive oil
4 onions, chopped
4 carrots, chopped
4 cloves garlic, crushed
4 litres stock or water
6 cans crushed tomatoes
1 tablespoon tomato paste
3 tablespoons mixed herbs
2 tablespoons sugar
1/2 cup green beans
Salt and pepper
Pasta or mash potato to serve

Method

Heat oil in large pan and fry onion, add garlic and cook for 2-4 minutes. Add kangaroo pieces and brown. Add stock or water to pan, add carrots, tomatoes, beans and tomato paste. Stir in herbs and season with sugar, salt and pepper. Simmer for about 3 hours. Serve with Mashed potato or pasta. Serves 4-6.

Bacon & Pea Potato Cakes

Ingredients

700g potatoes
2 cloves garlic, chopped
200g middle bacon, diced
4 spring onions, chopped
1/2 cup breadcrumbs
1 cup frozen peas
1 tablespoon mustard
1/2 cup plain flour
2 tablespoons olive oil
Salad to serve

Method

Boil potatoes with garlic in water until soft, Drain and roughly mash, keeping some chunky potato, cool. Cook bacon in frying pan for 5 minutes until browned. Stir in spring onions, then cool. Add bacon mix, peas, breadcrumbs and mustard to potato mixture once cooled and mix well. Shape mixture into 8 patties, place on baking tray and place in the fridge for 30 minutes. Lightly coat patties in flour. Heat oil in frying pan and fry patties for 2—3 minutes each side until golden. Serve with salad. Serves 4-6.

Easy Barra Curry

Ingredients

750g Barra, chopped
1 long red chilli (optional)
1 tablespoon lime juice
1/2 teaspoon salt
1 tablespoon olive oil
1 onion, chopped
1 tablespoon ginger
2 cloves garlic, crushed
1 tablespoon curry paste
140ml can low fat coconut cream
1/2 cup coriander leaves chopped
Boiled rice to serve

Method

In a bowl combine chilli, lime juice and salt, coat fish chunks and leave to marinade, meanwhile heat oil in a medium pan, cook onion, stirring until soft. Add ginger, garlic and curry paste, cook stirring until fragrant 1-2 minutes. Add coconut cream, bring to the boil. Reduce heat and simmer uncovered until sauce thickens slightly. Add fish to sauce and cook covered for 5 minutes or until fish is cooked through. Sprinkle with chopped coriander. Serve with rice. Serves 4-6.

Recipes with Zinc

Char Grilled Veggie Pizza

Ingredients

1 large eggplant, cut into 1cm thick slices
4 zucchini, cut into 1cm full length strips
12 (150g) button mushrooms, sliced
4 x 80g wholemeal pita breads
1/2 cup no added salt tomato paste
1 red capsicum, cut into thin strips
60g reduced fat feta cheese, crumbled
80g reduced fat mozzarella or cheddar cheese, grated

Instructions

Char-grill the eggplant and zucchini in a non-stick grill or frypan until tender. Add the mushrooms and cook for 1 minute or until just cooked.
Spread the pita breads with tomato paste and top with eggplant, zucchini, mushrooms, capsicum, feta and mozzarella.
Bake at 200°C for 10-15 minutes or until the base is crisp and the cheese has melted.
Cut into slices and serve.

Easy Beef Hotpot

Ingredients

1 kg chuck or blade steak, cubed
2 tablespoons flour
2 teaspoons paprika
425g can whole tomatoes
2 medium onions, sliced
1 clove garlic, crushed
2 sticks celery, baby carrots
1 turnip, cut into large chunks
3 medium potatoes, cut into large chunks
1 cup stock

Instructions

Preheat oven to 180°C. Toss meat, flour and paprika in a plastic bag and tip into a heavy casserole dish.
Add all the remaining ingredients and stir to combine. Press a piece of baking paper over the ingredients and cover tightly with a lid.
Cook for 2 hours without lifting the lid and serve.

Lentil and Green Bean Salad

Ingredients

250g dried lentils, rinsed
2 tsp olive oil
2 cloves garlic, crushed
2 tsp grated ginger
2 tsp garam masala
1 tbsp lime juice
200g green beans, chopped
1 onion, chopped
1 punnet cherry tomatoes, quartered
90g natural yogurt to serve

Instructions

Place lentils in large saucepan. Add 6 cups cold water, bring to boil, reduce heat to low, simmer for 25min, drain.
Heat oil in large frying pan over medium heat, add onion and cook, stirring for 5mins. Add garlic, ginger and garam masala, cook for 1-2mins.
Transfer onion mix to large heat proof bowl, add lentils and lime juice, mix well, season with salt and pepper, set aside to cool.
Cook beans in boiling water for 3mins, refresh under cold water. Drain. Add beans and tomato to lentils, stir to combine, serve with yogurt.

Candied Pumpkin Seeds

Ingredients

1 cup pumpkin seeds
1/4 cup packed brown sugar
1/2 cup mixed spice
Pinch salt

Instructions

Combine all ingredients in a small bowl, mix well.
Spread onto a greased baking tray.
Bake uncovered at 150c for 45mins or until seeds are well glazed, stir occasionally.
Cool completely, break into pieces, store in airtight container.

Ginger Beef Stir-Fry

Ingredients

3 tbsp cornflour
2 tbsp water
2 tbsp sesame oil
1 tsp ginger
500g stir-fry beef strips
2 tbsp soy sauce
3/4 cup thinly sliced carrots
2 celery stalks, sliced
200g green beans
1 brown onion sliced
3/4 cup beef stock
Cooked brown rice to serve

Instructions

In a large bowl, combine 2 tbsp cornflour and water until smooth. Add beef strips and toss to coat.
In a large wok or frypan stir-fry beef in batches in oil until cooked, remove from pan and keep warm. In same pan stir-fry carrots, onion, beans and celery until desired.
Place remaining cornflour in a bowl, stir in stock until smooth, add soy sauce and ginger.
Return beef to wok and stir in stock mixture. Bring to boil and cook for 2 mins or until thickened. Serve over brown rice, sprinkle with sesame seeds if desired.

Sweet Potato Soup

Ingredients

2 tsp olive oil
2 cloves garlic, crushed
1 onion, chopped
1 tsp curry powder
2 peeled and chopped sweet potatoes
1 cup chopped pumpkin or squash
2 carrots peeled and chopped
2 cups water
1 chicken stock cube
1 and 1/2 cups low fat milk

Instructions

Place oil, garlic, onion and curry powder in a large saucepan and cook on medium heat stirring until onion is soft.
Add sweet potato, pumpkin, carrot, water and stock cube.
Cover and cook on low heat until the potatoes are cooked. Blend or mash mixture until smooth then gradually add milk and stir.
Return to heat for 2 minutes until heated through then serve.

Cucumber Salad

Ingredients

1 peeled and diced cucumber
1 onion, finely chopped
2 tsp fresh mint, chopped
4 tbsp low fat natural yogurt
Pepper to taste

Instructions

In a large bowl add cucumber, onion and mint.
Stir in yogurt and mix well.
Season with pepper to taste and serve.

Handy Tip

Cucumber salad works well with a curry meal because it is cool against the heat of a curry.

Kangaroo Curry

Ingredients

600g kangaroo chunks
2 tbsp curry powder
2 beef stock cubes
2 cups water
1 large potato peeled and diced
1 and 1/2 onions peeled and diced
3 cloves garlic, finely chopped
Lemon juice
1 tbsp cornflour

Instructions

Place kangaroo chunks in a pot with curry powder and cook for 3/4 hour in own juices until meat has browned.
Place stock cubes in water and stir. Add to the pot and mix well.
Add potato, onion and half the garlic. Mix well and cook for 20 mins.
Add lemon juice and remaining garlic. Add cornflour to thicken and cook until potatoes are tender.
Serve on rice with cucumber salad.

Kangaroo Stroganoff

Ingredients

500g kangaroo fillet, diced
1 onion, diced
1 clove garlic, crushed
3 tablespoons olive oil
1 tablespoon tomato paste
1/3 cup flour
1 teaspoon wholegrain mustard
250g mushrooms, sliced
1 cup light evaporated milk
Salt and pepper
Rice to serve

Method

Coat kangaroo with flour, season with salt and pepper. Heat 2 tablespoons oil in a heavy-based pan and cook kangaroo in batches, until browned. Transfer to a bowl.
Use remaining oil to fry onion, garlic and mushrooms and cook over medium heat for 5 minutes. Stir in tomato paste and mustard, then return the kangaroo to the pan, add evaporated milk, gently simmer on low heat for 5 minutes. Add a little water if the sauce is too thick. Serve with boiled rice. Serves 4-6.

Bacon & Egg Pizza

Ingredients

1 pizza base
8 bacon rashers, fat removed
4 tablespoons tomato sauce
4 tablespoons barbecue sauce
125g low fat pizza cheese
4 eggs
1 teaspoon olive oil

Method

Preheat oven to 200°C. Line baking tray with baking paper, place bacon on baking paper, cook in the oven for 5-6 minutes. In a small dish mix the tomato sauce and BBQ sauce together. Remove bacon and baking paper from tray and lightly oil the tray. Place the pizza base on tray, spread the sauce mix evenly over the pizza base. Place the bacon pieces over the pizza base, sprinkle cheese over the bacon. Carefully break the eggs onto the pizza, bake in oven for 6—8 minutes until the egg is cooked and serve.

Handy tip: you can add any vegetable to the pizza. Mushroom, capsicum and spinach are great. Serves 4-6.

Chicken & Chickpea Casserole

Ingredients

1kg chicken pieces
2 tablespoons plain flour
2 tablespoon olive oil
2 x 400g cans chopped tomatoes
4 cloves garlic, crushed
1 teaspoon mixed herbs
1 cup chicken stock
1 x 400g can chickpeas, washed and drained
Wholemeal bread to serve

Method

Preheat oven to 150°C. Place flour in a large bowl toss in chicken to coat. Heat oil in large frying pan, fry chicken pieces each side until browned. Transfer chicken to large oven proof dish. Place the frying pan over medium heat add garlic, herbs, tomatoes and stock and heat through. Pour tomato mixture over the chicken. Cover and bake in oven for 1 hour, add the chickpeas to the dish and bake for another 15 minutes. Serve with wholemeal crusty bread. Serves 4-6.

Recipes with Vitamin C

Fresh Fruit Salad

Ingredients

1 red apple
1 mandarin
1 kiwi fruit
Pineapple pieces
Fresh strawberries

Instructions

Chop all fruit into chunks and mix together in a bowl and serve
Try adding passionfruit pulp or yoghurt to your fruit salad
Use whatever fruit is cheap and in season, e.g. apples, oranges, bananas, pears and mangos.

Tomato Bruschetta

Ingredients

8 thick slices wholemeal bread
1 garlic clove, peeled, halved
2 tablespoons extra virgin olive oil
4 ripe tomatoes, diced
1/2 cup basil leaves, shredded

Instructions

Preheat grill on medium-high heat. Grill both sides of bread slices until toasted.
While hot, rub 1 side of each slice with cut garlic. Drizzle each with 1 teaspoon of oil.
Spoon tomatoes onto bread. Sprinkle with basil. Season with salt and pepper.
Serve immediately.

Stuffed Capsicum

Ingredients

1 cup rice
6 medium capsicums
1 tbsp olive oil
1 onion, diced
1 tspn of garlic, crushed
1/2 cup of sultanas
1 tomato, chopped finely
ground black pepper
1/4 cup finely chopped parsley
olive oil spray
1 cup of grated tasty cheese
1/2 cup of slivered almonds, toasted

Instructions

Cook rice as per pack instructions. Slice off tops of capsicums; remove seeds and membranes.
Heat oil in a large frying pan. Fry onion and garlic until translucent. (about 4-5 minutes).
Add 1/2 cup of water, sultanas, almonds, tomato and parsley. Stir in cooked rice, grated cheese and pepper.
Stuff capsicums with the rice mixture and cover with capsicum lid. Spray capsicums with olive oil spray. Place on a lined tray and bake at 180ºC until capsicums are soft, about 30-40 minutes and serve.

Grilled Capsicum Omelette

Ingredients

2 eggs
25g all-bran fibre toppers
1 grilled capsicum, skin removed
Fresh basil, finely sliced
Salt and pepper for seasoning
Olive oil for cooking

Instructions

Beat two eggs in a small bowl add all-bran to egg mixture.
Slice grilled capsicum and add to egg mixture, add sliced basil and pepper to egg mixture, beat gently to combine.
Heat some oil in a small pan over high heat, pour in egg mixture and turn heat to low.
When the top is almost cooked, roll the egg in the pan until it resembles a roll (wrap).
Serve with wholemeal toast fingers.

Tomato Soup

Ingredients

1/4 cup low fat margarine
1/4 cup flour
1 tsp curry powder
1/4 tsp onion powder
1 can tomato juice
1/4 cup sugar

Instructions

Melt margarine in a large saucepan. Stir in flour, curry powder and onion powder until smooth.
Gradually add tomato juice and sugar.
Cook uncovered, until thickened and heated through, serve with wholegrain or multigrain bread.

Asparagus Strata

Ingredients

4 cups water
Large bunch asparagus
2 cups low fat milk
6 slices wholemeal bread, diced
6 eggs lightly beaten
1 cup grated low fat cheddar cheese
Pinch salt

Instructions

Bring water to boil in large saucepan, add asparagus boil for 3mins. Drain and place asparagus in icy water. Drain and pat dry.
In a large bowl, combine asparagus, milk, bread dices, eggs, cheese and salt. Place mixture into a greased baking dish. Cover and refrigerate for 2 to 5 hours.
Remove from fridge 30min before baking. Bake uncovered at 180c for 45-55mins or until a knife inserted comes out clean, serve with green salad.

Cauliflower Casserole

Ingredients

1 cauliflower, separated into small pieces
6 tbsp low fat margarine
1/2 red capsicum, finely chopped
1 small onion, finely sliced
1 tbsp parsley, chopped
2 tbsp flour
1 and 1/2 cups low fat milk
1 and 1/2 cups low fat
cheddar cheese
1 cup breadcrumbs

Instructions

Pre-heat oven to 180ºC. Use 2 tbsp margarine to grease baking dish.
Boil cauliflower until tender. Set aside.
In a saucepan melt 4 tablespoons of margarine over low heat. Add the capsicum, onion and parsley and cook for 4 mins then add the flour and stir.
Stir in the milk until thickened. Add 1 cup of cheese, cook until cheese has melted.
Add the cauliflower and spoon into baking dish. Top with rest of cheese and cover with the breadcrumbs, bake for 30mins until browned and serve.

Vegetable and Tuna Pasta

Ingredients

500g packet penne pasta
1 tsp garlic, crushed
2 onions, diced
1 green capsicum, diced
3 carrots, peeled and diced
2 zucchinis, sliced
2 celery sticks, diced
1 tsp dried mixed herbs
2 tbsp tomato paste
2 x 400g tins whole peeled tomatoes
1 425g tin tuna in spring water
1 cup frozen corn
Olive oil for greasing baking dish
1 and 1/2 cups grated low fat cheese

Instructions

Preheat oven to 160ºC.
Cook pasta according to packet instructions.
In a large pan cook garlic, onion, capsicum, carrot, zucchini and celery on a medium heat until cooked but still firm.
Add mixed herbs, tomato paste and tomatoes and cook on a low heat for 2 minutes. Add drained tuna, corn and cooked drained pasta and mix together and place in baking dish, cover with cheese and bake for 20mins until browned and serve.

Fruit Salad with Lime Dressing

Ingredients

1 cup each of your favourite fresh fruits, chopped
1 fresh lime
2 tbsp honey
1 tsp cinnamon

Instructions

Place fruit in a large glass bowl.
Cut lime in half and squeeze juice from each half into a small bowl.
Zest lime into bowl (about 1 tsp)
Add honey and cinnamon to lime juice. Mix well.
Pour over fruit, stir gently and serve.

Bean & Sausage Hotpot

Ingredients

8 thick beef sausages
1 tablespoon olive oil
1 onion, chopped
1 clove garlic, crushed
2 x 400g cans chopped tomatoes
140g tomato paste
400g can butter beans

Method

Heat oil in a large pan over medium heat, cook sausages for 8 minutes until browned, remove from pan and set aside. Add onion and garlic to pan, cook stirring for 2 minutes until soft. Return sausages back to pan, tomato paste and tomatoes. Rinse and drain beans and add to pan, cover and cook over low heat for 20-30 minutes. Serve. Serves 4-6.

Sweet & Sour Pork Kebabs

Ingredients

8 bamboo skewers
750g diced pork
1 can pineapple chunks
1 red capsicum, cut into 2cm pieces

Marinade

2 tablespoons sherry
1 tablespoon reduced salt soy sauce
1 tablespoon olive oil
2 tablespoons tomato paste
1 tablespoon brown sugar

Method

Soak skewers in water for 10 minutes, this stops them from burning. Make marinade by whisking all ingredients in a bowl, add pork pieces and refrigerate for 30 minutes. Drain pineapple. Thread pork, pineapple and capsicum alternately onto skewers. Grill on BBQ or under oven grill, turning often, for 10-12 minutes until cooked. Serve. Serves 4-6.

Pumpkin Pudding

Ingredients

700g pumpkin
3 eggs, separated
1/2 cup low fat milk
1/2 cup low fat cheese, grated
1/2 cup raisins

Method

Preheat oven to 200°C. Lightly grease small casserole or pie dish. Peel, de-seed and cut pumpkin into cubes, place in saucepan of water. Bring to the boil, then reduce heat and simmer for 15 minutes until tender. Drain and mash. Whisk together egg yolks, milk and cheese, in a bowl, add to pumpkin with raisins. Beat egg whites to soft peaks, add to pumpkin mixture, mix well. Place into oven proof dish and bake for 30 minutes until set. Serve. Serves 4-6.

Recipes with Calcium

Fruit Yoghurt Smoothie

Ingredients

200g tub fruit yoghurt
1/2 cup low fat or skimmed milk
1/2 cup chopped strawberries

Instructions

Blend ingredients together until smooth.
Pour into a chilled tall glass and serve with a straw.
Kids will adore slurping other fruit flavours such as banana, pineapple, peaches, apricots and fresh mango.
Try freezing this mixture in ice cube trays for icy treats.

Chicken Wraps

Ingredients

10g Butter
400g chicken thigh fillets, cut into strips
1 tablespoon BBQ sauce
2 tablespoons tomato sauce
1/4 cup tomato puree
8 tortillas, warmed
8 lettuce leaves
2 tomatoes, chopped
1/2 cup grated cheddar cheese

Instructions

Heat butter in a frying pan and cook chicken in batches until golden and cooked through.
Return all chicken and juices to pan and add sauces and tomato puree. Cook until thickened slightly.
Top warm tortillas with lettuce, chicken, tomatoes and cheese and roll up and serve.

Broccoli & Cheese Soup

Ingredients

1 tablespoon olive oil
1 large onion, diced
2 large potato’s, diced
500g broccoli, diced
2l chicken stock
125ml light cream
150g reduced fat cheese, cubed

Instructions

Heat oil in a large pan and cook the onion.
Add the potato’s and broccoli and cook for 4 minutes. Add the chicken stock and cook for 20 mins until potato’s are cooked.
Blend all the ingredients, add the cream and cheese and stir well over low heat until the cheese has melted.
Serve the soup garnished with broccoli and a couple of cubes of cheese.

Yogurt Waffles

Ingredients

1 & 1/4 cup flour
1 & 1/2 tsp baking powder
1 tsp baking soda
2 cups plain low fat yogurt
1/4 cup melted margarine
2 eggs
2 tbsp honey
Low fat fruit yogurt
Seasonal fruit to serve

Instructions

Combine flour, baking powder and baking soda in a bowl.
Beat in plain yogurt, butter, eggs and honey.
Bake in waffle iron until golden brown. Top with flavoured yogurt and seasonal fruit and serve.

Warm Cheese Muffins

Ingredients

2 cups wholemeal flour
1 tablespoon baking powder
Pinch salt
1 egg, lightly beaten
1 cup low fat milk
1/4 cup melted margarine
2/3 cup grated low fat cheese

Instructions

Combine flour, baking powder and salt in a bowl. Mix egg, milk and butter together and stir into flour just until moistened. Fold in cheese.
Fill greased or paper lined muffin tray with mixture, do not overfill.
Bake at 180c for 20-25 mins or until golden brown. Serve warm with a tomato relish.

Spinach Salad

Ingredients

2 cups spinach leaves
4 large fresh mushrooms, sliced
Red/spanish onion, chopped
Salt & pepper
2 boiled eggs, sliced
4 slices bacon, fat removed, cooked and crumbled
2 tsp dijon mustard
2 tbsp white wine vinegar
1/2 cup olive oil
1/4 tsp lemon juice
Feta to serve

Instructions

Combine spinach, egg and mushrooms in large salad bowl, set aside.
For dressing, combine onion, salt, pepper and mustard, whisk in vinegar and oil until thick. Stir in lemon juice.
Pour dressing over spinach and mushrooms, toss well to coat.
Crumble bacon and feta over salad and serve.

Creamy Rice Pudding

Ingredients

1 cup dry rice
1 and 1/4 cups skim milk powder
1/4 cup brown sugar
2 tsp vanilla essence
4 cups water

Instructions

Combine all ingredients in a large saucepan.
Bring to the boil, stirring often.
Reduce heat to low and simmer gently for 1/2 an hour, stirring often.
Serve hot or cold with fresh fruit.

Macaroni Cheese

Ingredients

2 cups uncooked macaroni
2 carrots, grated
1 tbsp low fat margarine
3 cups low fat milk
4 tbsp wholemeal flour
1 tsp mustard
1 and 1/2 cups low fat cheese, grated
1/2 cup dried breadcrumbs

Instructions

Cook macaroni in boiling water until soft, drain and set aside.
Melt margarine in saucepan, add grated carrot and cook for 2 minutes.
Add flour and stir to form a paste, slowly add milk while stirring to a thick sauce.
Add mustard and cheese, stir and cook over low heat until cheese is melted, Stir in the macaroni then pour into a baking dish.
Sprinkle with breadcrumbs and bake at 180ºC for 20minutes. Serve with salad or vegetables.

Raisin Bread Pudding

Ingredients

1/2 loaf raisin bread, broken into small pieces
1 egg
2/3 cup low fat milk
3 tbsp sugar
1 tbsp low fat margarine, melted

Instructions

Place raisin bread pieces into greased baking dish.
In a small bowl whisk egg, milk, sugar and melted margarine.
Pour over bread and leave to sit for 15 minutes until bread has softened.
Bake in oven at 180ºC for 40 minutes or until knife comes out clean when inserted. Serve warm with a scoop of low fat ice cream.

Beef & Bok Choy Stir Fry

Ingredients

500g beef stir fry strips
2 tablespoons olive oil
1 onion, sliced
3 cloves garlic, crushed
1 bunch bok choy, separated
1/2 cup coriander, chopped
1 & 1/2 tablespoons reduced salt soy sauce
2 tablespoons oyster sauce
1/4 cup water

Method

Heat a large wok or fry pan over high heat, add 1 tablespoon of oil, fry beef strip in batches for 1-2 minutes. Transfer to plate. Heat remaining oil in the wok over medium-high heat. Add the onion and garlic. Stir-fry for 2 minutes. Add the water and bok choy, cover and cook for 2-3 minutes or until the vegetables are just tender. Add the oyster and soy sauce to the wok. Toss well to combine. Add the beef and coriander, toss until heated through. Serve. Serves 4-6.

Easy Orange Cake

Ingredients

2 eggs
3/4 cup sugar
1 cup flour
1 teaspoon baking powder
1 cup orange juice
1 teaspoon low fat margarine

Method

Grease cake tin with margarine and dust with a little extra flour. Preheat oven to 190°C. In a bowl lightly beat eggs. Add sugar and beat until light and fluffy. Sift together the flour and baking powder. Add the flour mix and orange juice a little at a time to the butter and egg mixture, until all combined together. Add to cake tin and bake for 33-40 minutes. To test if cooked insert a skewer into cake if it comes out clean the cake is cooked. Cool, remove from tin. Serves 4-6.

Cabbage, Bacon & Potato Soup

Ingredients

1/2 white cabbage, shredded
250g bacon, diced
1 onion, diced
1 carrot, diced
2 large potatoes, peeled, cut into 1cm chunks
1 tablespoon olive oil
6 cups chicken stock
1 x 400g can cannelloni beans
Salt and pepper

Method

Heat oil is large saucepan over medium heat, add onion and bacon, cook stirring for 3 minutes. Add carrot, cabbage and potatoes cook for 2 minutes. Add stock and beans, reduce heat and simmer for 15 minutes until potato is tender. Season with salt and pepper. Serve. Serves 4-6.

Healthy Eating Snack Ideas

Banana & Choc Toasty

Ingredients

1 banana, sliced
Chocolate spread
4 slices multigrain bread
Olive or canola oil spray

Instructions

Lightly spray sandwich maker with oil.
Place two slices of bread on the sandwich maker and top with slices of banana.
Spread two remaining slices of bread with chocolate spread, place on top of other half of sandwich and toast until cooked and serve.

Fresh Fruit Kebabs

Ingredients

Strawberries
Oranges
Sultanas
Apples
Kiwi Fruit
Kebab Sticks

Instructions

Dice all fruit into chunks
Place onto skewers and serve
Use any fruit that is in season to make these delicious kebabs.

Chicken Burgers

Ingredients

500g chicken mince
1 large sprig parsley
100g mushrooms, chopped
1 stick celery, chopped
1 green onion, chopped
1 egg
½ cup fresh breadcrumbs
Flour to shape patties
2 tsps reduced-salt soy sauce
Olive or canola oil spray
6 wholemeal rolls
Lettuce/salad leaves
1 red onion, sliced

Instructions

Place mince in a large bowl and process all other ingredients in a food processor until smooth. Mix with chicken mince and enough breadcrumbs to make a soft but manageable texture.
Divide mixture into six and shape with a little flour to round patties larger than the width of the rolls. Spray a non-stick pan with oil and cook for 4–5 minutes on each side until brown and cooked through.
Serve on a roll with lettuce / salad leaves and red onion.

Apple Cartwheels

Ingredients

1/4 cup creamy peanut butter
1 & 1/2 tsp honey 1/2 cup mini chocolate bits 2 tsp sultanas
4 medium apples, cored

Instructions

In a small bowl, combine peanut butter, honey, chocolate chips and sultanas.
Fill centres of apples with peanut butter mixture, refrigerate for at least 1 hour.
Cut into 1cm rings and serve.

Orange Creamy Pots

Ingredients

90ml orange gelatine
1 cup boiling water
1 cup low fat vanilla yogurt
1/2 cup low fat milk
1/2 tsp vanilla extract
10 popsicle moulds

Instructions

In a large bowl dissolve gelatine in boiling water, cool at room temperature.
Stir in yogurt, milk and vanilla, pour into moulds and freeze until firm.
Makes a great afterschool snack for all ages.

Tender Chicken Nuggets

Ingredients

1kg skinless chicken breast cubed
1/2 cup seasoned fresh wholemeal bread crumbs
2 tbsp grated low fat parmesan cheese
1 egg white

Instructions

In a resealable bag combine breadcrumbs and parmesan cheese.
In a shallow bowl, beat the egg white. Dip cubed chicken pieces in egg white, then place in breadcrumbs and shake to coat.
Place coated chicken pieces in an oiled baking dish.
Bake uncovered, at 180c for 15 mins, or until no longer pink, turning once.
Serve with vegetables or salad.

Healthy Eating Tips for Children

Dippy Egg and Soldiers

Ingredients

Eggs, 2 per person
4 cups water
Whole meal sliced bread,
1 slice per person
Low fat margarine

Instructions

In a small saucepan add water and bring to a simmer. Add eggs, simmer for 3 minutes, then turn off heat. Cover the pan and leave for 2 mins more.
Toast slices of wholemeal bread, spread with low fat margarine and cut into soldiers / slices.
To serve place egg in egg cup, gently tap the top of the egg with a spoon and remove so toast can
be dipped into egg.

Handy Tip

Makes a great afterschool snack for all ages.

Tender Chicken Nuggets

Ingredients

1kg skinless chicken breast cubed
1/2 cup seasoned fresh wholemeal bread crumbs
2 tbsp grated low fat parmesan cheese
1 egg white

Instructions

In a resealable bag combine breadcrumbs and parmesan cheese.
In a shallow bowl, beat the egg white. Dip cubed chicken pieces in egg white, then place in breadcrumbs and shake to coat.
Place coated chicken pieces in an oiled baking dish.
Bake uncovered, at 180c for 15 mins, or until no longer pink, turning once.
Serve with vegetables or salad.

Baked Potato with Beans and Cheese

Ingredients

Whole unpeeled white potatoes, 1 per person
1 tin baked beans
1/2 cup low fat cheese, grated

Instructions

Prick each potato with a fork and wrap in tin foil.
Bake potatoes in oven at 180ºC for about 40 minutes, you can check if cooked by carefully giving each potato a squeeze, if soft potato is cooked. Remove potato from oven and take off foil. Place on plate.
In a small saucepan cook baked beans on medium heat for 5 minutes.
Slice each potato in half, pour on beans and top with grated cheese and serve.

Handy Tip

You can also top potatoes with stews, curry or any leftover meals.

Crispy Fish Fingers

Ingredients

2 potatoes
2 tablespoons parmesan cheese, grated
2 cups cornflakes
350g white fish, cut into 3cm fingers
1/4 cup plain flour
1 egg

Method

Preheat oven to 190°C, line 2 baking trays with non-stick paper. Cut each potato into 10 thin wedges, place grated cheese into bowl, add wedges and coat in cheese. Place the wedges onto 1 of the trays, bake 15 minutes. Place cornflakes on a plate and crumble into fine crumbs. Place four onto plate, Whisk egg into a bowl. Coat fish with flour, then dip into egg then coat in crumbs. Place fish on baking tray in oven and cook for further 15 minutes. Serve. Serves 4-6.

Vegetable Nuggets

Ingredients

2 potatoes, peeled, chopped
1 teaspoon olive oil
1/2 onion, finely chopped
1 zucchini, grated
1 carrot, grated
1/3 cup low fat cheese, grated
1 egg
1 tablespoon low fat milk
1 cup breadcrumbs
Salt and pepper
Salad to serve

Method

Preheat oven to 220°C, line baking tray with baking paper. Cook potato in saucepan of boiling water for 10 minutes, until tender, drain and mash. Allow to cool. Heat oil in frying pan over medium heat, add onion, cook for 2-3 minutes. Squeeze liquid from zucchini, combine with carrot, cheese and onion in a bowl. Add mashed potato, season with salt and pepper. Whisk egg and milk together in a bowl, add 1 tablespoon of egg mix to potato and mix well. Place breadcrumbs on plate, roll level tablespoons of mix into 30 nuggets, dip each nugget into egg mix, coat in breadcrumbs. Place on tray. Bake for 20 minutes. Serve with salad. Serves 4-6.

Fresh Fruit Kebabs

Ingredients

2 teaspoons lemon juice
2 bananas, peeled, cut into chunks
1/2 rockmelon, peeled, cut into chunks
8 strawberries, top removed
2 kiwifruit, peeled, cut into chunks

Method

Place lemon juice into a bowl. Add banana to juice, toss to coat. Thread banana, rockmelon, strawberries and kiwifruit onto skewers. Serve. Serves 4-6.

Handy Tip

You can use any fruit that your children enjoy to make these healthy fruit kebabs. Great as an after school snack.

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