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Have fun making and eating!
Breakfasts:
Nutty Muesli
2 c rolled oats
1/2 c wheatgerm
1/2 c coconut
1/2 c sunflower seeds
1/2 c pumpkin seeds
1/2 c peanuts or any other chopped nuts (i.e. nut mix)
1\4 c honey
2T vegetable oil
1/2 c raisins
1/2 c dried apricots chopped
1\2 c dried apple chopped
Makes 1/2 a litre of muesli
1. Pre heat the oven to 180ºC.
2. Combine all the dry ingredients except dried fruit in a large oven tray. Warm the honey and oil together in a small heatproof bowl in the microwave for 30 seconds and mix it together with a fork.
3. Drizzle the oil and honey mixture over the dry ingredients and mix thoroughly with your hands until mixture is evenly dampened. Make sure you break up large lumps as these will go hard when baked.
4. Now place your muesli into your oven using your oven mitts and bake for 15 mins. It is useful here to use an oven timer.
5. Using your oven mitts again take muesli out of the oven (you may need help with this) and give it a good stir using a fish slice.
6. Place back in oven and cook for a further 10 mins, then repeat process above. Remove once more and give another good stir, place back in oven for a further 10 mins, remove and stir. If it does not look quite cooked, stir and place back in oven for another 5 to 10 mins.
7. Leave to cool and add chopped dried fruit, stir in well. Store in an air tight container or re-sealable bag.
Homemade Vanilla Yoghurt (that goes with the picture above)
1 L boiled water
1 1\4 c non fat milk powder
1\2 c plain unsweetened low fat yoghurt
3 t sugar
1 t vanilla essence
a pinch salt
1 L jar (a preserving jar is perfect), sterilized, with a screw on lid.
Serves 4
1. Boil your water and leave to cool until it is luke warm.
2. Put one cup of this water into your clean jar then stir in your milk powder with a fork and make sure there are no lumps, then stir in the sugar and salt.
3. Take your plain yoghurt in a cup and mix in some of your left over warm water.
4. Stir this into your milk in the jar, add vanilla essence, then fill the jar with the rest of your warm water. Stir well then screw on the lid.
5. Wrap a few layers of newspaper around your jar and stand in a warm place for 8 hours, a hot water cupboard is perfect. If you don’t have an accessible hot water cupboard stand the jar in a bowl of hot water and keep replacing when cold.
You can flavour your yoghurt with unsweetened fruit pulp.
Lunches:
Triple decker sandwiches
4 slices white bread
8 slices brown bread
3 hard boiled eggs (cook in a pot of boiling water for 5 mins) peel and mix up with a fork in a small bowl, season with salt and pepper.
Approx 2 T low fat mayonnaise (enough to thinly spread 4 slices of bread)
Approx 100gms thinly shaved ham (enough to cover 4 slices of bread)
2 t margarine
1\2 c grated tasty cheese
3 tomatoes thinly sliced
1\2 a small lettuce shredded
Serves 4
1. Lay 4 slices of brown bread on a chopping board and thinly spread with mayonnaise and top with sliced ham.
2. Divide the egg mixture and spread over the 4 slices of bread.
3. Top each sandwich base with a piece of white bread and spread thinly with margarine then lay your sliced tomato over the 4 pieces of bread, then your shredded lettuce and your cheese.
4. Top each sandwich with your final pieces of brown bread then cut your sandwiches in half or diagonally.
Dinners:
Pizza Kebabs
8 Skewers
100 gm sliced salami
1/2 Loaf French bread, cubed and lightly toasted
1 green capsicum, cut into bite-sized pieces
8 fresh mushrooms, halved
1 zucchini cut into 1-2cm slices
1/4 c low fat Italian dressing
1/4 c grated tasty cheese
1/2 c mild tomato salsa, warmed, or
Tomato Sauce
Makes 8
1. Preheat oven to 180°C degrees.
2. If using bamboo skewers, soak them in water for at least half an hour before using them.
3. Thread meat, bread, and veggies onto skewers in various combinations.
4. Arrange skewers in a single layer on a baking tray covered with a sheet of baking paper, and brush lightly with Italian dressing.
5. Sprinkle with a little cheese and bake for 20 minutes, until heated through and cheese is melted.
6. Serve with a green salad and use warm salsa or tomato sauce for dipping.
Pacific Patties
2 rashers lean bacon, trim fat and rind
1, 1/2 c taro peeled
1/2 c wholemeal flour
1 t baking powder
1 c breadcrumbs
1 egg
2 T oil
Pinch salt and pepper to season
Serves 6
1. Chop the taro into medium sized pieces and boil until soft and tender, about 35 to 40 mins. (it takes a lot longer to cook than potato). When the taro is cooked, put to one side to cool.
2. Trim your bacon by cutting off the rind and fat. Place your bacon on an absorbent paper towel and cook in the microwave on high for 1 -2 mins. Alternatively, preheat your oven to 180° C, place your bacon on a baking tray, place in oven using oven mitts and cook for 5 mins. Make sure you watch your bacon so it doesn’t burn.
3. Let your bacon cool, and then chop finely.
4. Once the taro is cool mash with a potato masher. Using the same bowl combine the taro with the sifted baking powder, bacon, corned beef and egg, mix well using a spoon.
5. Now add the flour into the bowl and mix well with the taro pattie mixture. Roll the mixture into a
small ball, about the size of a ping-pong ball and squash flat, making them about 5 cm round. Repeat the process till you have used up all of your mixture.
6. Place the breadcrumbs on a flat dinner plate. Dip your patties into the breadcrumbs and; roll them around in the breadcrumbs, making sure they are completely coated.
8. Heat a small amount of oil on a medium heat in a frypan,., add oil in pan and allow to heat up. You’ll know the oil is hot enough if it sizzles when you place your pattie into the frypan. Using kitchen tongs add the patties, three or four at a time and cook on each side until browned.
9. Remove patties from the frypan and drain on an absorbent paper towel. Serve with a green salad.
Kumara Boats
4 medium to large potatoes or kumara (washed but not peeled)
Salt and pepper to season
Extra grated cheese
Filling option 1:
210 gm can smoked fish or tuna in spring water or savoury sauce.
125 gm cottage cheese
1\2 can corn kernels drained
1 chopped spring onion
Filling option 2:
5 thin slices chopped ham
125 gm drained crushed pineapple
1\4 c grated tasty cheese
Serves 4
1. Pre heat oven at 200°C
2. Bake your potatoes or kumara in a pre heated oven, on an oven tray for 30 mins or until soft. Potatoes will take longer than kumara.
3. Remove from oven and leave to cool down for a while.
4. Slice around the top of each potato or kumara and scoop out the middle using a dessert spoon and place into a bowl. Try not to break the skin.
5. Mix your potato with a wooden spoon then add the fillings of your choice, plus salt and pepper to season.
6. Stuff your fillings back into potato skins, sprinkle with extra cheese, place the top back on and bake in the oven for 10 to 15 mins.
Hamburgers
For burger patties:
1 medium sized onion diced, plus 1 t oil for frying
½ cup wholemeal breadcrumbs or substitute 1\2 c rolled oats.
2-4 T tomato sauce (or any savoury sauce or relish)
500 gms lean mince, beef, lamb or pork.
1 egg
Salt and pepper to season
1 T vegetable oil
For burgers:
6 wholemeal or wholegrain burger buns
Tasty cheese sliced
2 tomatoes thinly sliced
1 lettuce
1\2 can sliced beetroot (optional)
Tomato sauce /relish and low fat mayonnaise for spreading on buns. American mustard, in a squeeze bottle.
Serves 6
1 Preheat your oven to 180° C.
2 Fry your onion in 1t of oil in a frypan for a few minutes until soft. Leave to cool.
3 Mix in a glass bowl with the breadcrumbs, the mince meat, egg, salt & pepper and mix until combined well. Then add cooled onions.
4 Shape your mince meat mixture into 6 patties and place on a plate.
5 Heat the oil in a large frypan on a medium to high heat and fry your burger patties on each side until browned.
6 Place on an oven tray and bake for 10-15 minutes, until cooked through. Your burgers are cooked when the meat is no longer pink in the middle.
7 Split your burger buns in half and grill on the inside side until lightly toasted.
8 Squirt one side of your bun with low fat mayonnaise and the other side with tomato sauce.
9 Fill your buns with your burger pattie, sliced tomato, beetroot slices, cheese slices and lettuce leaves.
Bisketti Scramble
1 medium sized onion
1 green capsicum
1 T oil
½ x 450gm can spaghetti
3 eggs
2 T reduced fat milk
1 pinch of salt and pepper
2 T grated tasty cheese
Serves 4
2. In a large frying pan over a medium heat, cook the chopped onion and green capsicum in the oil, stir well with a spoon till they are soft and clear but have not browned.
3. Add the spaghetti to the onion and capsicum until it is warmed through.
4. Pour the egg\milk mixture over the hot spaghetti.
5. Lift the spaghetti with a fish slice so the egg mixture can run underneath and cook, but do not stir more than necessary. Be careful not to burn the bottom. Your egg will still be a bit runny on top.
6. Turn on the grill, take the frying pan off the element and top spaghetti with the grated cheese. Using oven gloves place the scramble under the grill leaving the door open (ajar) , grill for a couple of minutes until cheese has browned.
7. Take out from under grill and leave to cool for a minute or two, then serve.
Tacos
Meat sauce:
1\2 tablespoon oil
1\2 medium sized onion, chopped
1\2 t ground cumin
1\4 t coriander powder
1\2 t garlic or green herb stock
1 clove garlic crushed
250 gm lean beef mince/ or shredded chicken
1\2 a 400 gm can whole peeled tomatoes in juice
1 T tomato paste
1\4 c water
3 drops of Tabasco sauce
salt and pepper
1\2 can of kidney beans
8 taco shells
1 lettuce, washed and shredded
2 tomatoes sliced
1 avocado sliced
1 carrot peeled and grated
1\2 c grated tasty cheese
150g lite sour cream
Serves 8
1. Preheat oven to 180 C.
2. Heat oil in a frying pan. Cook onion for 5 minutes until soft. Add mince, garlic and spices and cook until mince is browned, stirring for about ten minutes.
3. Add canned tomatoes, tomato paste and water, breaking up tomatoes with a wooden spoon. Cook over a low heat for 25 to 30 minutes until sauce is thick.
4. Now place 8 taco shells in oven for 5 minutes to warm.
5. Add beans and stir gently for 1-2 minutes to heat through, add 3 drops of Tabasco sauce (this is a very hot and spicy sauce, so be careful not to add too much and do not get near your eyes) then season to taste with salt and pepper.
6. Chop and slice fresh salad ingredients.
7. Finally fill your taco shells with Meat Sauce and salad ingredients.
Drinks:
Fruit Jelly Cups
2 oranges (1 juiced and 1 peeled)
1\2 lemon, juiced
1 T sugar
1 c water
2 T gelatin
2 c of fresh fruit in season such as:
¼ Pineapple
1 medium Kiwifruit
1 Apple
A Bunch of Grapes
(Or you can use 2 cups of any mixture of unsweetened canned fruit)
Serves 4
1. Chop fruit into cubes about 1cm wide.
2. Place gelatin into a cup or small bowl, pour over orange juice and stir with a fork until there are no lumps.
3. Put a tablespoon of sugar into the gel mixture. Pour your gelatin mixture into a pot and add the water, bring to the boil on a medium heat.
4. Once boiled remove from the heat and pour into a heatproof jug.
5. Fill 4 tall glasses with your chopped fruit, then pour over the orange gelatin mixture to cover the fruit in each glass.
6. Refrigerate for 2 hours or longer until set. Garnish with an orange wedge.
Zingy Easy Ginger Beer
1 t dry yeast
1\2 c warm water
2\3 c uncreamed honey
1 L hot water
2 T finely peeled and grated fresh ginger, or use ginger from a jar
The juice 2 lemons, strained
Serves 4
1. Dissolve the yeast in half a cup warm water
2. Mix together the honey, ginger, lemon juice and the 1 L of water in a pot, bring to the boil and stir until ingredients are well combined, then pour into your 2 L jar.
3. Add your yeast mixture to the jar and stir well.
4. Cover the jar with a lid, cheese cloth or clean tea towel and fasten with a larger rubber band.
5. Place the jar in the warm sun or hot water cupboard for a few hours.
6. Use a sieve to strain your ginger beer into a jug and refrigerate till cool.
Blueberry Smoothie
1 1/2 cups frozen blueberries
1 cup yoghurt
1 1/2 cups milk
Squirt of runny honey
Crushed ice
Serves 6
1. Put all except ice into a blender and whiz on high.
Add the ice last and blitz totally.
Chocolate Delight
1 cup low fat milk
2 heaped t drinking chocolate
½ peeled banana
½ cup low fat unsweetened yoghurt
1 T runny honey
½ cup crushed ice
Serves 1
1. Place everything into a blender or drink blender and blend.
2. Add ice and quick blend again. Serve.
Mango Lasse
1 fresh ripe mango, peeled and cubed or you can use 1\2 can mango strained
1\2 c of unsweetened plain yoghurt
1\4 c of low fat milk
1 c of crushed ice
1 t runny honey
Serves 2
1. Combine all ingredients in a blender
on high until smooth and creamy and serve immediately.
Kiwinana Frappe
2 kiwifruit diced
2 bananas peeled and diced
1 c unsweetened apple juice
1 c crushed ice (you can buy this from the supermarket) or crush it yourself by placing ice cubes in a plastic bag and smashing with a rolling pin or hammer.
A yummy icy treat!
Serves 3-4
1. Place all ingredients into a blender or food processor and blend until smooth.
2. Serve immediately in glasses
Deserts:
Banana Ice cream
4 bananas juice half an orange
1/4 c toasted coconut (optional), toasted in 200°C pre heated oven, for 5 to 10 mins. until golden brown
Serves 4
1. Peel your bananas, slice them into 2cm slices, place in a supermarket bag and freeze over night
2. Remove bananas from freezer
3. Place in a food processor, with honey and orange juice and whiz until blended. Scrape mixture out into a plastic container and re freeze for an hour
4. Scoop out into bowls, sprinkle with toasted coconut and serve with fresh fruit salad, or in an ice cream cone or as an ice cream sandwich with wafers.
Afternoon teas:
Honey Bran Banana Muffins
1 3\4 c self raising flour
1 1\4 c bran flakes
1\2 t baking soda
1 t cinnamon
1 1\4 c plain unsweetened yoghurt
1\4 c runny honey
2 eggs
1\4 c oil
1 t vanilla essence (optional)
2 ripe peeled and mashed bananas
Serves 12
1. Pre heat the oven to 180° C.
2. In a large mixing bowl sift flour and baking soda. Then add bran flakes and mix well, add cinnamon.
3. In a smaller bowl beat together the yoghurt, honey, egg and oil.
4. In a separate bowl mash banana.
5. Pour the wet ingredients into the dry ingredients; add mashed banana and stir together until just combined. Do not over mix as this will make your muffins become tough.
6. Divide the mixture between 12 muffin tin cups, lined with paper muffin cups or lightly covered with oven spray.
7. Then bake at 180° C for 20-25 mins or until lightly browned and muffins springs back when touched. Let your muffins cool and serve with a sprinkling of icing sugar, using a sieve.
Chocolate Zucchini Cake
Dry Ingredients:
2 1\2 c plain flour
1 1\2 t baking soda
1 1\2 t baking powder
1\2 c cocoa
1 1\2 c sugar
Wet ingredients:
3\4 c plain unsweetened yoghurt
3 eggs
1\2 c oil
50 g melted margarine
1 1\2 t vanilla essence
2 grated zucchini
2 t orange rind grated, optional.
Serves 10 (Pieces)
2. In a large bowl, using a whisk or egg beater, beat together the eggs, oil, melted margarine, vanilla and yoghurt until they are frothy. Stir in the grated zucchini and orange rind.
3. Sift in the dry ingredients into a separate bowl and add sugar then make a well in the middle.
4. Pour the wet ingredients into this bowl and stir until combined, do not over mix as this will make your cake become tough.
5. Pour into a 20 cm cake tin that has been well greased with margarine or oven spray and lined with grease proof paper. You can also make cup cakes and use paper lined muffin cups placed into muffin tins.
7. Bake for 40-50 mins per large cake or 20-25 mins for cup cakes. Cakes are ready when it springs back to the touch.
Ants on a Log (but not real ants!)
4 stalks of celery
About 1\2 c peanut butter
1\4 c raisins or currents
Serves 6
1. Wash the celery and cut it into pieces about 10 centimetres long.
2. Spread peanut butter over the length of the celery stalks.
3. Press raisins into peanut butter.
4. Place filled celery stalks on plate and enjoy!!
Other - Any time:
Trekking Mix
½ c raisins
½ c natural/ unsalted peanuts
½ c of other mixed nuts (i.e. Brazil nuts, walnuts)
¼ c dried apricots (Chopped)
¼ c banana chips
¼ c shredded or flaked coconut
Serves 2
1. Place all the ingredients into a bowl.
2. Mix everything together.
3. Scoop into a small re-sealable bag, so it's handy when you want a quick snack.
Think of other ingredients you'd like to add like chocolate chips, pumpkin or sunflower seeds or toasted muesli.
Be creative and make up your own special recipe for Trail Mix !!
Coleslaw
1\4 small green cabbage & 1\4 red cabbage shredded
Or ½ small green cabbage thinly chopped
2 sticks celery chopped
3 carrots peeled and grated
1\4 c grated cheddar cheese
2 T sesame seeds (optional)
2 T sunflower seeds (optional)
1\2 c chopped chives (optional)
Salt and pepper to season
Dress with 1\2 to 3\4 c low fat mayonnaise.
Serves 4-6
1. Combine cabbage, celery, carrots, cheese and chives together in a medium sized bowl.
2. Sprinkle with seeds if desired
3. Stir low fat mayonnaise thoroughly into the mixture
French Toast
4 eggs
4 T reduced fat milk
1 t sugar
Pinch salt for seasoning
Pinch cinnamon
4 slices toast slice wholemeal bread
2 t margarine for frying
Topping choices:
Sliced banana and runny honey
Maple syrup and grilled bacon, with fat and rind removed
Low sugar jam or marmalade
Peanut butter
Serves 4
1. Beat the eggs, milk, sugar, salt and cinnamon together in a medium sized bowl with a fork or egg beater.
2. Dip 2 pieces of bread in the mixture, so that it soaks the mixture up then cook in a lightly greased fry pan (using 1 t of margarine per 2 pieces of toast) over a medium heat for 2-3 mins per side until golden brown.
3. Repeat process with the other 2 slices of bread, re grease pan if needed then slice your French toast in half and serve immediately with a topping of your choice.
This is a sweet version but you can make savoury versions by leaving out the sugar and adding some finely diced onion and a little grated cheese.
Tuna Salad
3 eggs
250g green beans
1 yellow or orange capsicum
4 spring onions
1 small lettuce or half a large one
2 tomatoes
½ telegraph cucumber
200 g can tuna in brine, drained
Low fat Salad dressing:
4 T oil
2 T cider vinegar
1 1\2 t sugar
1 t wholegrain mustard
Salt and pepper to season
Alternatively you could dress your salad with light French dressing
Serves 4
1. Put eggs in a small saucepan and cover with cold water. Bring to the boil for 10 minutes, take off the heat and run eggs under cold water.
2. While the eggs are cooling, quarter fill a medium-sized saucepan with water and bring to the boil. Cut the ends off the beans add to the pan and boil for 2mins. Drain and leave to cool.
3. When the eggs are cool take the shells off and cut into thick slices or quarters. Cut the capsicum into slices and take out the seeds. Chop the spring onions. Wash and dry the lettuce leaves and tear into bite-sized pieces. Wash the tomatoes and cut into quarters. Wash and slice the cucumber. Put all the ingredients into a mixing bowl.
4. Add the tuna; use a fork to flake the fish into the mixing bowl with the salad ingredients. Add the beans and eggs. Mix the salad dressing ingredients together. Pour the dressing over the salad and gently toss all the ingredients together.
Fruit Kebabs
1\2 c flaked or desiccated toasted coconut (optional)
2\3 c honey
1 stick cinnamon or 1 t dried cinnamon.
The juice 1/2 lemon
2 banana, peeled and sliced
2 kiwifruit, sliced into 1cm rounds
2 oranges peeled and segmented
2 apples, de cored and cut into wedges
Any 1 of the following fruit that is in season:
1 mango peeled pitted and sliced
1 punnet strawberries with tops removed
1 honeydew melon peeled, deseeded and diced into 1-2 cm cubes
8-10 wooden skewers that have been soaked in warm water for half an hour, to stop them from splitting.
Frozen Yoghurt ice cream to serve.
Serves 6, Makes 12 skewers
1. Preheat the oven to 200°c
2. Toast coconut by placing on an oven tray and place in preheated oven for 5-10 mins until golden brown.
3. Heat honey, cinnamon and lemon juice in a small pan over a low heat or in the microwave, until hot and melted but not boiling.
4. Add one slice of each piece of diced fruit on your skewers until it is full; repeat this process until all your skewers are full and all your diced fruit has been used up.
5. Brush fruit kebabs with the cinnamon and honey mixture, using a pastry brush, or drizzle over using a fork.
6. Roll your skewers in the toasted coconut to coat them.
7. Serve with a scoop of frozen yoghurt ice cream.
These recipes were found from Cool kids cooking NZ
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