Untitled - Majura Women`s Group

Untitled - Majura Women`s Group
CONTENTS
Introduction
5
FOOD IDEAS
Soups
6
Spicy Dhal and Carrot Soup
7
Corn and Pumpkin Soup
8
Creamy Pumpkin Soup
8
Sweet Potato and Carrot Soup
9
Curry Lentil Soup
10
Leek and Lentil Soup
11
Quick Chicken Noodle Soup
12
Dips, Finger Foods & Quick Snacks
13
Baba Ghanouj
14
Roasted Corn Pancakes
14
Pumpkin Scones
15
Savoury French Toast
16
Spinach and Feta Triangles
17
Fish Cakes
18
Salmon Patties
19
Lentil and Veggie Patties
20
Danish Rye Bread
21
Main Dishes
22
Additive Free Apricot Chicken
23
Crock Pot Mexican Chicken
23
Lamb Chop Casserole
24
CONTENTS
Jess’s Easy Deep Dish Chicken Pie
25
Egg and Bacon Pie
26
Margaret’s Spinach and Rice Pie
27
Self-Crusting Corn Quiche
28
Bacon, Feta and Pumpkin Quiche
29
Cathy’s Country Cottage Rolls
31
Children’s Quick Macaroni
32
Zucchini (or Silver Beet) Slice
32
Kym’s Pad Thai (Thai Noodles)
33
Soomin’s Mince
35
Indian Curry
36
Tomato Dahl
37
Jess’s Mum’s Dahl (or “It’s Dahl, Darl”)
38
Curried Sausages
39
Curried Tuna
40
No Name Meat Dish
41
Daggy But Tasty Veggie Dish
42
Cakes & Slices
43
Quickest Ever “Add What You Like” Biscuits
44
Sunflower-Sesame Molasses Cookies
45
Ruth’s Sand Art Brownies
46
Brownies
47
Date Muffins
48
Kids Afternoon Snack Muffins
49
Gluten Free Gingerbread
50
Weet Bix Slice
50
CONTENTS
Raisin Slice
51
Date and Nut Loaf (or Fig and Almond)
52
My Mum’s All Bran Fruit Loaf
(Known as Sticky Date Cake)
53
Carrot Health Cake
54
Patsy’s Easy Fruit Cake
54
Chocolate Cake
55
Ginger or Spice Cake
56
Left Over Fruit Salad
56
Economical Chocolate Pudding
57
Raspberry and Apple Crumble
58
Lemon Tart
59
Sauces & Dressings
61
Wondersauce
62
Mornay Sauce for Salmon or Tuna
63
Tomato Sauce (For One of Those Weeks!)
64
Ruth’s Potato Salad Dressing
64
Peter’s Steak Marinade
65
Useful Websites
66
CONTENTS
FITNESS IDEAS
Activities for Mums, Kids & Families in Canberra
68
Mum's Walking Groups
69
Social Gatherings
71
Yoga
72
Exercise Classes for Mums & Bubs
73
Dance for Parents, Tinies and Toddlers
74
Tots’ Tumbling - Police Citizens Youth Club (PCYC)
74
Paint and Play
76
Swim/Gym
77
Netball
78
Circuit Training
79
Camping, Bushwalking and Other Outdoor Activities
80
Canberra’s Child
81
Canberra Indoor Rock Climbing
82
Other Suggestions
83
Femme Friday! (Previously Known As Pamper Evenings)
84
Introduction
How many times have you stood in your kitchen and thought ‘I
have no idea what to cook for dinner’?
It happens to me with amazing regularity and I’m sure it
happens to you. How do you find a meal that is nutritious,
economical, different from last night, doesn’t take too long to
make and, the killer, that the children will eat?
‘I Promise Your Family Will Eat This’ is a compilation of recipes
that work for us. The members of Brindabella and Majura
Women’s Groups are all busy mothers. We know about picky
eaters, small budgets, no time and leftovers. These recipes
are our standbys, the ones we know the family will eat. They
are mostly inexpensive, uncomplicated and fairly nutritious.
There always has to be a treat or two, and you’ll find some of
those here too.
Funded by HEALTHPACT, the ACT Health Promotion Grants
Program, this booklet is the last part of a year long project
where both groups examined nutrition and physical activity.
Once you’ve cooked your way through the book, there are a
number of suggestions for good family physical activity at the
end.
Many thanks to everyone who contributed to this book and
helped to put it together. You’ve just made my life a bit easier!
Gretchen Irvine
President
Majura Women’s Group 2008
5 INTRODUCTION
FOOD IDEAS
S oups
6 FOOD IDEAS
Spicy
D hal
a nd
C a rrot
S oup
Ingredients
125g split red lentils
5 cups vegetable stock
350g carrots, sliced
2 onions, chopped
225g can chopped
tomatoes
2 garlic cloves, chopped
2 tbsp vegetable ghee or oil
1 tsp ground cumin
1 tsp ground coriander
1 fresh green chilli, seeded
and chopped, or 1 tsp
minced chilli
1 tsp ground turmeric
1 tbsp lemon juice
Salt
1¼ cups milk
2 tbsp chopped coriander
(cilantro)
Natural (unsweetened)
yoghurt, to serve
Method
Place the lentils in a strainer and rinse well under cold running
water. Drain and place in a large saucepan, together with 3 ½
cups of the stock, carrots, onions, tomatoes and garlic. Bring
the mixture to the boil, reduce the heat, cover and simmer for
30 minutes or until the vegetables and lentils are tender.
Meanwhile, heat the ghee or oil in a small pan. Add the
cumin, ground coriander, chilli and turmeric and fry over a low
heat for 1 minute. Remove from the heat and stir in the lemon
juice. Season with salt.
Process the soup in batches in a blender or food processor.
Return the soup to the saucepan, add the spice mixture and
the remaining 1¼ cups stock and simmer over a low heat for
10 minutes. Add the milk, taste and adjust the seasoning, if
necessary. Stir in the chopped coriander and reheat gently.
Serve hot with a swirl of yoghurt.
7 FOOD IDEAS
Corn
a nd
Pumpkin
S oup
Ingredients
1 butternut pumpkin (about 1
kg), peeled and diced
2 onions, chopped
60g butter
3½ cups chicken stock
440g can creamed corn
3 tsp Worcestershire sauce
½ cup cream
1 tbsp chopped chives
Method
Combine pumpkin, onions and butter in large bowl, cover,
cook in microwave on HIGH for 3 minutes. Add chicken stock,
cover, and cook in microwave on HIGH for 25 minutes.
Puree in blender or processor, stir in corn, Worcestershire
sauce and cream, reheat, and sprinkle with chives. Serves 6.
Cream y
P umpkin
S oup
Ingredients
1 onion, chopped
2 tbsp margarine
500g pumpkin, peeled and
chopped
1 packet cream of chicken
soup
3 cups water
½ cup cream
½ tsp ground nutmeg
Method
Fry onion in margarine until soft. Add pumpkin, cover and
sauté 5 minutes. Add soup mix and water and simmer until
pumpkin is tender, approx. 10 mins. Cool, then puree.
Stir in cream and nutmeg and reheat without boiling.
8 FOOD IDEAS
Sweet
P otato
a nd
C arrot
S oup
Ingredients
2 leeks, cleaned and
chopped OR one large
onion, chopped
1 clove garlic
1 large sweet potato, peeled
and chopped
2 large carrots, peeled and
chopped
1 ltr chicken (or vegetable)
stock
500mls water
Olive oil
Pinch dried cumin
Pinch dried coriander
Method
Gently fry leeks or onion and garlic in a little olive oil in a large
saucepan. Add the dried herbs and a pinch of salt. When the
leek has softened, add the sweet potato and carrots and stir
together. Add the stock and water and bring to the boil.
Simmer until the carrot is tender (depending on how big the
pieces are, could take 30 minutes).
Using a hand blender or food processor, blend the soup until
smooth (be careful of hot soup using a food processor).
Serve it:
• As it is with some toast.
• Fry some diced bacon until crispy to sprinkle on the top
• Top with grated cheese.
• Cook one cup of red lentils until soft, drain and stir into
soup. Good for a bit more bulk and texture.
• All of the above!
9 FOOD IDEAS
Curry
L entil
S oup
Easy, 30 minutes + cooking time, hearty stuff. Serve with
bread rolls, preferably ones with a bit of oomph - e.g.
sour dough or full grain to make it a meal in itself. Six
generous serves.
Ingredients
1 medium onion - diced
1 clove garlic – chopped
finely
1 cubic inch of ginger grated
1 rounded tsp ground cumin
1 ½ (more than level) tsp of
curry powder
1 cup lentils - washed
2 cups of strong veggie
stock – e.g. double the stock
cubes
3 cups water
Pumpkin – cut into small
cubes - a few big handfuls
Baby spinach – a few big
handfuls - perhaps about
125g
1 can/jar of pasta sauce –
approx 400-500g
Juice of one lemon – go easy
on the juice
Method
Sauté onion and garlic in oil. Add grated ginger and stir for
another minute. Add dry spices and stir for another two
minutes to cook the spices.
Stir in lentils, stock and water, then pumpkin and spinach.
Bring to boil and simmer covered for 20 minutes.
Stir in the jar of pasta sauce. Simmer for a further 10 minutes.
Taste for seasonings and add lemon juice, go easy on the
juice, just before serving.
10 FOOD IDEAS
Leek
a nd
L entil
S oup
Ingredients
30g butter
3 small leeks, sliced
2 sticks celery, chopped
2 bacon rashers, chopped
1 cup red lentils
1¼ litres (5 cups) water
2 chicken stock cubes
½ cup cream
2 tbsp chopped parsley
Method
Melt butter in large saucepan, add leeks, celery and bacon.
Cover and cook over low heat for 10 mins. Add lentils, water
and crumbled stock cubes, bring to boil, reduce heat and
simmer, covered 30 mins. Puree soup in blender in batches.
Return to pan, add cream, stir in parsley.
Soup can be made up to 2 days ahead – store, covered, in
refrigerator. It can be frozen for up to 1 month, thaw overnight
in fridge.
11 FOOD IDEAS
Quick
C hicken
N oodl e
S oup
Ingredients
1 onion or shallots
2 cups vegetables, finely
chopped
100-200g chicken mince or
chicken breast/tenderloins,
chopped
2-3 pkts quick cook noodles
1 sachet noodle mix
4 cups water
Thyme
Sage
Pepper
Ginger
Garlic
Stock powder
Sweet chilli sauce
Method
Fry onion or shallots. Add vegetables to onion and coat. Add
chicken. Add seasonings. Add water. Bring to boil. Turn off.
Break up noodles and mix in. Leave for 5 mins to soften. Then
ready to serve.
12 FOOD IDEAS
Dips,
F inger
Foods
& Quick
S nacks
Baba
G hanouj
Ingredients
Eggplant
Oil
Method
Heat oven to 180°. Pierce eggplants with knife in several
places. Rub with oil. Place in baking dish and cook until very
soft. Cool in fridge for 1-2 days and skin peels off easily.
Keep juice that runs out. Use in your favourite recipe.
Roasted
C orn
Pancakes
Ingredients
3 cobs of corn
(or canned if in a pinch)
1 egg
¾ - 1 cup wholemeal SR flour
1/3 cup buttermilk
Pinch of salt
Method
Boil 2 cobs of corn and take kernels off. Take kernels off 3rd
cob and dry roast them in a fry pan. Keep a close watch.
Mix remaining ingredients in a food processor with boiled
kernels until a smooth batter. Stir in roasted kernels and leave
to sit for a while. Cook small tablespoons in a hot fry pan.
Kids like them as they are, and grownups can have chilli and
avocado salsa/salmon and sour cream. Quantities are
variable. Don’t rush cooking them or they will end up gluggy.
14 FOOD IDEAS
Pumpkin
S cones
Ingredients
1 tbsp butter
½ cup sugar
¼ tsp salt
1 egg
1 cup mashed pumpkin
(cold)
2 cups SR flour
Method
Beat together butter, sugar and salt with electric mixer. Add
egg, then pumpkin and stir in the flour. Turn on to floured
board and cut.
Place in tray on top shelf of very hot oven (225-250°) for 15-20
minutes.
15 FOOD IDEAS
S avou ry
F rench
T oast
A cross between toasted sandwiches, French toast or
Croque Monsieur.
Ingredients
1 loaf of white bread (I prefer
unsliced so you can cut it
nice and thick)
Sliced cheese (better with
gruyere, swiss or jarlsberg)
Good quality sliced meat
(great with ham off the bone)
4 eggs
1 cup milk (or ½ cup milk
and ½ cup cream for a richer
mix)
Fresh herbs, finely chopped
Mustard (wholegrain or Dijon
is nice)
A little butter and olive oil
Method
Whisk eggs and milk together and stir in finely chopped herbs
and season with salt and pepper. Heat in frying pan (better
with non-stick) and add a bit of butter and oil.
Dip bread, 1 slice at a time, into egg mixture and turn to coat.
Cook in batches of two; when first side is golden brown, flip
and spread one slice with mustard, layer with meat and
cheese and add the other slice to the top. Cook each side
until brown.
Alternative fillings:
Corned beef, a good egg mayonnaise mixed with tomato
sauce and chopped up gherkins added to it.
Chicken with an avocado spread.
Turkey with cranberry jam.
16 FOOD IDEAS
Spinach
a nd
Feta
T ria ngles
Ingredients
250g box frozen finely
chopped spinach
200g feta cheese
1/3 cup parmesan cheese,
grated
Parsley
Pepper
3-4 sheets frozen puff pastry
Method
Preheat oven to 220° (200° fan forced). Defrost spinach and
squeeze out excess water. Combine spinach, feta crumbled
by hand, Parmesan cheese, basil, parsley and pepper in a
bowl. Cut thawed puff pastry sheets (one at a time to save
pastry from drying out) into quarters diagonally to make
triangles.
Brush milk around the edges of the triangles, then place a
small tablespoonful of mixture onto half of the triangle. Fold in
half and press edges with a fork. Place all triangles onto an
oven tray. Baste with milk then put them in the oven for about
15-20 minutes, or until golden brown.
The spinach triangles are tasty on their own, but also work
well with cooked chicken and salad. They are also yummy the
next day served cold and make a great lunch box alternative
to sandwiches.
17 FOOD IDEAS
Fish
C akes
Ingredients
300g fresh fish (Atlantic
Salmon, Ocean Trout, Ling
are all good)
3 medium potatoes, peeled
and chopped
1 clove of garlic, peeled
4 shallots
1 tbsp fresh dill, chopped
Grated zest of lemon
1 egg, beaten
Plain flour
Breadcrumbs
Olive oil
Method
Lightly poach the fish in water until just cooked. When cool,
flake into a mixing bowl, discarding skin and bones.
Put potatoes and whole garlic clove into water and boil until
tender. Mash well.
Combine mash, shallots, dill and lemon zest with the fish in
the bowl. Season to taste.
Form into cakes and dip in flour, then egg, then breadcrumbs.
Heat a little olive oil and brown cakes on both sides. Place in
hot oven until heated through.
Nice served with salad and mayonnaise. If you don’t have
fresh fish, they work fine with tinned salmon.
18 FOOD IDEAS
Salmon
Patties
Ingredients
1 large can salmon
1½ cups freshly mashed
potato
1 tsp grated onion (or onion
flakes)
½ tsp curry powder
1 egg yolk
Salt & pepper
1 beaten egg
Fine breadcrumbs
Oil for frying
Method
Drain and flake salmon. Combine with potato, onion, curry
powder, beaten egg yolk, salt and pepper. Shape into patties.
Dip into beaten egg, then breadcrumbs. Reshape if
necessary, refrigerate 1 hour.
Fry in hot oil until golden, drain well.
Serve hot with lemon wedges and tartare sauce.
19 FOOD IDEAS
Lentil
a nd
V egg ie
Patties
A bit labour intensive, but much enjoyed by my family.
Ingredients
1½ cups cooked red lentils
(approx)
4-6 eggs, lightly beaten
1 onion
2 cloves garlic (more if you
like)
1 carrot
½ bunch English spinach or
broccoli
OR any other vegetable
1 tsp turmeric
Cumin powder, lots
Pepper and salt to taste
1 cup flour (besan flour is
good)
Method
Put vegetables through blender. Add lentils and eggs to
vegetables. Add in turmeric, cumin powder, pepper & salt,
and flour. Mix well. Shape into patties. Fry in olive oil.
20 FOOD IDEAS
Danish
R ye
B read
I make this bread in the bread maker but you can
make it without.
Ingredients
½ ltr water
2 tsp yeast
2 tsp salt
2 tsp sugar
250g flour
250g rye flour
Then add some grain and
seeds… approx.
150g linseed
100g sunflower kernels
100g pepitas
50g wholegrains
50g cracked wheat - burghul
Method
I use the standard program on the bread maker, and set it on
dark and large loaf.
If you don’t use a bread maker, then put all the ingredients
together and let it rise for 3 hours (this is something I have
from another recipe, I don’t think you need to leave it so long)
and bake it for 1¼ -1½ hours at 175°.
21 FOOD IDEAS
Main
D ishes
Additive
F ree
A pric ot
C hicken
Ingredients
2 leeks
3 cloves of garlic
1 can chopped tomatoes
1 can apricot nectar
1 can of apricots
500g chicken thigh fillets
Salt to taste
Method
Sauté leeks until softened. Add chicken and brown.
Add everything else and turn down heat to a gentle simmer.
Cook for 30 minutes.
Serve with rice and steamed green vegetables.
Crock
P ot
M exican
C hicken
Ingredients
4 chicken breasts
1 jar salsa
1 tin chopped tomatoes
1 chopped onion
1 tsp chilli powder
1 tsp sweet paprika
2 tsp cumin
2 tsp garlic powder
Method
Throw everything in and cook for 5 hours. Shred chicken
before serving (I use the two fork method!). Thicken with 1
tbsp of cornflour if required.
Serve with brown rice. I normally make a double batch and
freeze in portions and use for burritos, tacos, etc.
23 FOOD IDEAS
Lamb
C hop
C asserol e
Ingredients
4 lamb forequarter chops
1 can Tomato Supreme
1 onion
Cornflour (to thicken)
Water
Method
Brown chops in a little bit of oil. Place in casserole dish.
Brown onion lightly in pan – add to chops.
Put Tomato Supreme, water and cornflour in pan and stir until
thickened. Pour into casserole dish.
Cook in 170ºC oven for approximately 1½ hours or until
tender.
(Optional: Add potatoes on top for last ½ hour)
24 FOOD IDEAS
Jess ’s
E asy
D eep
Dish
C hicken
P ie
Ingredients
60g butter
1 small onion, finely chopped
125g button mushrooms,
halved
½ cup celery finely chopped
¼ cup plain flour
1½ cups chicken stock
½ cup cream
2 cups chopped cooked
BBQ chicken (skin removed)
Freshly ground black pepper
1 sheet ready rolled puff
pastry
Beaten egg for glaze
Method
Heat butter in pan and gently cook onion until soft and
golden. Add mushrooms and celery and cook, stirring for
another 3-4 mins.
Sprinkle flour over the vegetables and stir in. Slowly add
chicken stock and stir until sauce boils and thickens. Mix in
cream with chicken and season with pepper.
Spoon mixture into a deep, greased 6-cup capacity dish. Cut
a circle of pastry the same size as the dish and place over the
filling. Brush with beaten egg and bake in hot oven at 200° for
20-25 mins.
Serve with mashed potatoes and buttered green beans for a
hearty family meal.
25 FOOD IDEAS
Egg
a nd
B acon
P ie
Ingredients
300g bacon (4 rashers)
Parsley
Pepper
Salt
4 eggs
Shortcrust pastry
Puff pastry for lid, optional
Method
Cut rind off bacon. Chop bacon roughly and put into a pan of
cold water. Bring to the boil and remove from heat. Drain.
Line pastry dish with shortcrust. Put in bacon pieces, parsley
and spices. Break eggs over the top, evenly spaced. Put
pastry lid onto the pie.
Bake in a hot oven for 10 minutes, then a slow oven for
another 20 minutes.
Good hot or cold served with salad. Serves 4. Excellent picnic
dish too.
26 FOOD IDEAS
Marga ret’s
S pinach
a nd
R ice
Pie
Ingredients
250g packet frozen spinach,
thawed and thoroughly
drained and squeezed
1 cup cooked white rice
3 eggs, beaten
¼ tsp ground nutmeg
Pepper
1 cup diced fetta cheese
(hard variety)
1 tbsp butter melted
Method
Preheat the oven to 200°.
Combine all the ingredients except the fetta in a mixing bowl
and stir to mix evenly. Add the fetta and mix gently to
combine.
Spoon into a greased or lined 23 cm round pie plate, or a
square baking tray.
Bake for 25 minutes or until set and golden on top.
Variations
I use the above as the base recipe, but I add a range of
ingredients such as finely diced red onions, diced chicken,
diced red capsicum (great for colour). I’ve also tried it with
smoked trout instead of chicken.
“Serve hot or cold. Makes a great slice for lunch boxes or
picnics. Spinach has got to be good for you!!”
27 FOOD IDEAS
Self-Crusting
C orn
Q uich e
Ingredients
1 large onion finely chopped
2-3 slices bacon chopped
1 tbsp butter
2 cooked potatoes cubed (or
sweet potato or a mixture of
both)
½ cup milk
3 eggs
½ tsp salt
¼ cup SR flour
440g can of creamed corn
1 cup grated tasty cheese
1 tomato, sliced thinly
(optional)
Method
Preheat oven to 210°.
Cook the bacon and onion in the butter until tender but not
brown. Add the cubed potato and heat through.
Mix the milk, eggs, salt and flour until blended. Combine with
the onion mixture, the creamed corn and cheese and pour
into a 23cm round quiche dish.
Put a circle of tomato slices on the top if you want
Bake for 20-30 mins or until filling is set in the centre.
Variation
Replace the corn with other cooked drained vegetables such
as asparagus.
28 FOOD IDEAS
Bacon,
F eta
a nd
P umpkin
Q uiche
This recipe makes two quiches because if you’re opening
a can of evaporated milk you may as well use the whole
can. I make one as bacon, feta and pumpkin and vary
with one of the other optional fillings, see below.
Ingredients with low fat content are recommended; I
believe this recipe received the Heart Foundation tick of
approval.
Ingredients
The foundation quiche for
two quiches
2 frozen short-crust pastry
sheets
Grated “light” tasty cheese –
couple of handfuls
5-6 eggs, 7 if they’re small
375ml can evaporated skim
milk
2-3 rashers of bacon per
quiche, (4-6 rashers for two
quiches). Cut into smallish
pieces
Salt and pepper
Pumpkin, lightly steamed and
cut
Approx 125g feta cheese for
one quiche
Nutmeg
Method
Line each quiche flan with pastry sheet and blind bake the
pastry shells until golden in approx 200°C oven whilst
preparing the quiche fillings. Cool before adding the fillings.
Cook the bacon pieces.
Beat together eggs and evaporated milk, season with salt and
pepper. Place 1-2 small handfuls of grated tasty cheese on
top of each pastry. Cover cheese with sprinkling of cooked
bacon pieces.
Lay smallish pieces of pumpkin on base. Sprinkle pumpkin
very lightly with ground nutmeg. Crumble feta over everything.
29 FOOD IDEAS
Pour half the egg mix over. Sprinkle bit more grated tasty
cheese over top.
Cook in preheated 200°C oven for 30 mins and then begin
watching that it doesn’t overcook.
Variations
• Bacon
• Bacon
• Bacon
• Bacon
with corn kernels
with grated zucchini and grated carrot
with sliced tomato and oregano
and tin of salmon
Tip
Evaporated skim milk is just skim milk with 60% of the water
removed. If you don’t want two quiches but have some dry
milk powder in the cupboard, simply make the milk double
strength and add a bit more powder to make up to 60% ratio.
Avoid the temptation to add extra bacon and feta cheese for
supposedly extra flavour. I found it can dominate and hence
blanket the otherwise delicate balance in this bacon, feta,
pumpkin combination.
30 FOOD IDEAS
Cathy’s
C ountry
C ottag e
R olls
Ingredients
3 eggs
½ cup pecan nuts
1 medium onion (chopped)
1 cup low-fat cottage cheese
1 tbsp soy sauce
3 sheets puff pastry
1 cup rolled oats
½ cup dry breadcrumbs
Method
Process first 5 ingredients. Transfer to bowl and stir in rolled
oats and breadcrumbs. Cut each pastry sheet in half. Place
mixture down centre of each piece. Brush edge with plain
yoghurt or milk. Roll over and press edges together. Brush
rolls with yoghurt or milk.
Bake at 200º for 15 to 20 mins. Can be left large or cut into
party size.
31 FOOD IDEAS
Children’s
Q uick
M acaroni
Ingredients
Pasta, cooked & drained
150ml cream
Chives, chopped
Parsley, chopped
Nutmeg, pinch
Pepper to taste
Ham, chopped
Cheese, grated
Frozen peas, handful
Method
Heat cream slowly while adding spices. Turn up heat to just
bubbling and add peas. Turn off. Add cheese and ham to
cream mix and stir. Add pasta and serve.
Zucchini
( or
Silver
B eet)
Slice
Ingredients
375g zucchini (or decent
bunch of silver beet/spinach,
steamed and mashed up)
1 large onion
3 rashers bacon
1 cup grated cheese
1 cup self-raising flour
½ cup vegetable oil
5 eggs
Salt and pepper (optional)
Method
Grate unpeeled zucchini coarsely, finely chop onion and
bacon.
Combine zucchini, onion, bacon, cheese, sifted flour, oil and
lightly beaten eggs, season with salt and pepper.
Pour into a well greased lamington tin (base measures 16 cm
x 26 cm), bake in moderate oven 30 – 40 mins or until
browned.
32 FOOD IDEAS
Kym’s
P a d
T hai
( Thai
N oodl es)
Ingredients
½ pkt flat rice noodles*
1 pkt puffed fried tofu (I buy
Lotus brand)*
1 bunch of coriander
(including roots and stems)*
Asian crispy fried
onion/shallots (optional)*
2 cups bean sprouts*
3 small spring onions (both
white and green parts)*
3 tbsp peanut oil**
150g chicken breast
(optional)
200g small, cooked prawns
(optional)
1 lge red chilli – seeded and
finely chopped (optional)***
2 eggs (beaten)
½ cup crushed peanuts
Equal parts of:
Tomato sauce
Thai fish sauce
Lime juice (I use bottled)
White sugar
Extra Lime juice and sugar to
taste
Pinch of salt
* These are best bought from an Asian grocer. While spring onions, bean
sprouts and coriander are available at supermarkets, they are often fresher
and cheaper at Asian grocers.
** Healthier option - just use spray oil and increase other wet ingredients a
bit.
*** Large chillies are milder than small ones. If you want to add less chilli,
add less of a large one rather than buying a smaller one.
Notes:
- All amounts are approximate, add extra or omit some to your own taste.
- Makes enough for 3-4 large meals or enough for 6 side serves
- I do a double batch when I do it as a salad for a BBQ or party (although I
don’t double the coriander and I use 3 eggs)
- Suitable to serve hot or cold and can be frozen
- Allergies: Peanuts and peanut oil can be omitted if necessary. If fish sauce
is a problem (although most fish allergies are ok with it) use strong chicken
stock (made from powder), soy sauce or salt instead.
33 FOOD IDEAS
Method
Beat eggs with salt and fry in a hot wok, small amounts at a
time. Swirl the egg around the wok to ensure a thin omelet.
Slice into thin strips and set aside.
Cut tofu puffs into quarters and put in a hot wok with 1 tbsp
peanut oil. Stir-fry for a minute. Mix approx 3 tbsp each of
tomato sauce, fish sauce, lime juice and sugar in a bowl then
add to the tofu. Add the peanuts and finely chopped
coriander roots and stems. Stir-fry until warm and all the tofu
is coloured by the sauce. Taste and add more lime and sugar
until the tofu is tangy and glossy. Remove from the wok.
If using chicken, dice it into small pieces then brown in
peanut oil and a little lime, fish sauce, sugar and tomato
sauce until cooked through. Add prawns (if you are using
them) to warm. Set aside with the tofu.
Cook the rice noodles in boiling water for 2 minutes. Take
care not to over cook – they should be al-dente, not too soft.
Drain and place in hot wok with 1 tbsp peanut oil. Stir-fry 1
minute.
Mix approx 2 tbsp each of tomato sauce, fish sauce, lime
juice and sugar in a bowl with 1 tbsp peanut oil then add to
the noodles. Stir until all noodles are covered with sauce.
Taste and add extra to your liking (you may like to add more if
you are serving the dish cold as a salad – it seems to need
more flavour than when hot).
Add the tofu, chicken and prawns to the noodles and also
add the bean sprouts, thinly sliced spring onions and chilli.
Mix over low heat (hint: chopsticks can be easier to use than
a spoon or spatula here). I also add some chopped coriander
leaves and omelette, leaving the rest for garnish.
Taste and add extra peanuts, lime, sugar or fish sauce until it
tastes right. (e.g. if it is too bland – add some of everything,
too sweet – add lime juice, not salty enough – add fish sauce,
not tangy enough – add lime and sugar).
34 FOOD IDEAS
Serve garnished with omelet, chopped coriander leaves and
Asian crispy fried onion/shallot (available in plastic jars at the
Asian grocer).
Soom in’s
Mince
This recipe was given to me from a Korean friend. It takes
the bland out of mince and is a really quick and easy
meal served with rice and stir-fried vegetables.
Ingredients
500g mince
1 tsp minced ginger
2 tsp minced garlic
1 tsp sesame oil
3 tsp soy sauce (or tamari)
3 tsp sugar
Salt & pepper to taste
Method
Mix together in a bowl then fry mince until cooked.
35 FOOD IDEAS
Indian
C urry
Ingredients
500g topside steak
1 medium onion
1 carrot
1 tomato
1 banana
1 portion garlic
Chillies, if desired
1 apple
½ cup sultanas
Pickles
Desiccated coconut
Tbsp jam
Tbsp marmalade
1½ tbsp plain flour
Tbsp curry powder
Water
½ tsp cayenne pepper
Method
Place 1 tsp fat in saucepan over low flame. Dice onion and
carrot and fry slowly in fat. Then cut tomato in small pieces
and add to pot. Add sliced banana and chopped garlic and
apple. Salt to taste. Then add chillies, sultanas, cayenne
pepper, desiccated coconut, marmalade, pickles, jam, curry
powder. Chop meat in small pieces and add to pan. Then
add plain flour. Mix together. Cover curry with warm water.
Stir then simmer for 1 hour. Re-simmer next day for 1 hour.
Serve with rice and all/some of the following side dishes (to
be sprinkled over curry when served):
• Nuts
• Coconut
• Chopped - tomato; banana; onion; cooked egg
36 FOOD IDEAS
Tomato
D ahl
Ingredients
Onion, chopped
Celery, chopped
Oil
Pepper
Thyme
Sage
Curry powder
1 cup red lentils
1 tin tomato soup
2-3 cups water
Stock powder
Method
Fry onion and celery in small amount of oil until soft. Add
spices and lentils. Mix well. Add water. Adjust seasoning with
a little stock powder. Bring to slow boil. Stir frequently as it
tends to stick.
Thin a little for a soup or serve thick with pita bread and salad
as a meal.
37 FOOD IDEAS
Jess ’s
M um’s
D ahl
( or
“ It’s
D ahl,
D a rl”)
This can be served with rice and like many great dishes,
improves on the second day.
Ingredients
2 cups yellow split peas
1 tsp turmeric
2 tsp coriander powder
2 big handfuls of roughly
chopped veggies (e.g.
parsnip, cauliflower, carrot,
pumpkin, sweet potato,
zucchini & onion or leek if like
taste).
3-4 chopped tomatoes or
small tin
Extra spices
½ tsp cayenne pepper
1 tsp cinnamon
½ tsp grated nutmeg
1½ tsp powdered ginger
3 tsp cumin
2 tsp paprika
2 tsp salt
2 tsp sugar
3 tsp lemon juice.
Chopped coriander
Method
Soak yellow split peas in the morning.
To 1 litre or so of boiling salted cooking water add turmeric,
coriander powder and the drained split peas. Simmer for 11½ hours uncovered stirring occasionally (the mixture will
become soupy).
Meanwhile, bake the chopped veggies in the oven. Add
baked veggies and tomatoes to soup mixture and stir to
combine well. Then warm the extra spices in a little oil (opens
up the flavour) before adding to the mixture:
Mix thoroughly. Add salt, sugar and lemon juice. Sprinkle with
chopped coriander leaves and serve.
38 FOOD IDEAS
Curried
S ausag es
This is homely family fare. Good soul food for winter. It is
basically sausages in a sauce, so its success lies entirely
in making a good sauce. The tip is to play around with the
sauce until you think it’s yummy, before adding the par
boiled sausages and cooking in slow oven.
Ingredients
6-7 sausages
Lots of onion and garlic
1 level tbsp curry powder
1 heaped tbsp plain flour
Bit of oil
1 tin (420g) tomatoes
2 big tsp stock powder (any
flavour you like)
Bit of water
1 heaped tsp sugar OR 1 big
dsp jam
Method
Boil sausages for one or two minutes to partially cook and
release fat. Sauté garlic, then onions, add some oil until
translucent.
To the onions: add the curry powder and cook for one minute
stirring. Add the flour and a little oil, enough to make a wettish
paste on the onions. Cook another minute. Add the tin of
tomatoes; mash them up a bit with back of spoon. Add stock
powder and just enough water so that the mixture will boil.
Taste. You may want to add more curry powder or some
tomato paste to increase flavour. Add the sugar OR jam. Boil
and taste again. Should now be a thickish gravy – a bit brown
and yellow. Taste again. Add whatever you think is needed.
Cut sausages into 3-4 chunks. Put all together in pot and
simmer ever so slowly for a long time or, bring to boil again,
pour into casserole dish, cover and pop into preheated slow
oven.
Modify the amount of curry for family tastes. Proportions here
are for adults. Serve with rice or mashed potatoes and green
veggies etc.
39 FOOD IDEAS
Curried
T una
Ingredients
425g can Tuna
4 tbsp plain flour
120g butter
3 cups chicken stock
2 onions, chopped
2 tomatoes, chopped
2 green apples, chopped or
grated
2 tsp lemon juice (or to taste)
4 tsp curry powder
½ cup sultanas
Method
Drain tuna. Melt butter – cook onions. Add apples, curry
powder and flour. Blend till smooth and cook, stirring, for 2
mins.
Gradually add stock, stir till boiling. Reduce heat, simmer 5
mins. Add tomatoes, lemon juice and sultanas. Cover and
simmer 10 mins. Stir in flaked tuna, add salt and pepper to
taste.
Serve with hot steamed rice or buttered noodles.
40 FOOD IDEAS
No
Name
Meat
D ish
My mum recited this over the phone from her memory
from a lady at the hairdressers – so I don’t know what to
call it. Mum tells me this recipe isn’t quite what she said,
but it is what I did, and it was so easy and I couldn’t
believe how delicious it was for a homely family meal.
Enjoy!
Ingredients
4 – 6 oyster blade steaks trimmed of fat
35 gram packet of French
onion Soup
¾ - 1 cup of white or red
wine
Brown onion – one thickish
slice per steak
Tomato – one thick slice per
steak
Decent sized flat brown
mushrooms – one per steak
Additional water
Salt & pepper to taste
Method
Coat each side of steak with dry French onion Soup mix.
Put into base of casserole dish – squish up so it’s nice and
tight and pour wine over. Top up with additional water until
steak is not quite but nearly covered. Hence important to
choose a casserole dish where it can squish up – don’t want it
swimming in water.
Place a thick slice of onion, tomato and finally mushroom on
top of each steak. Cover with tight fitting lid or foil and lid.
Slow bake at 110 -120 C for three hours. Lots of gravy so
perfect served with mashed potato and greens.
Tip
Use oyster blade rather than just blade steak as it has a lovely
flavour. If made in advance, cool so that any fat sets, then
skim and remove, before reheating. However, oyster blade is
low fat anyway, so only if you’re fussy about fat.
41 FOOD IDEAS
Daggy
B ut
T asty
V eggie
D ish
My kids will eat several serves of this with brown rice.
Very cheap & healthy
Ingredients
1 onion
1-3 cloves garlic
1 carrot
1 stick celery
1 capsicum
1 zucchini
2 cans chopped tomatoes
1 can lentils or beans
1 can tuna (optional)
Method
Can use whatever vegetable you have handy. Use a food
processor to finely chop. Add to pan with oil, cook for 5
minutes. Then add tomatoes, lentils and tuna.
Cook 15-20 minutes. Serve with rice or pasta.
42 FOOD IDEAS
Cakes
& Slices
Quickest
E ver
“ Add
What
Y ou
L ike”
B iscuits
Ingredients
Additions:
½ cup sultanas OR
½ cup choc chips OR
½ cup mixed chopped dates
and pecans and ½ tsp
ground ginger OR
½ cup mixed dried
cranberries and white
chocolate OR
Whatever else you like!
½ cup brown sugar
½ cup caster sugar
80g melted butter
1 egg
½ cup plain flour
½ cup SR flour
½ tsp cinnamon
½ tsp Bi-Carb soda
Method
Preheat oven to 180 °. Line two trays with baking paper.
Combine sugars, melted butter and egg. Mix well. Add the
extras of your choice. Combine the dry ingredients and if you
can be bothered, sift into the bowl (or just add). Mix together.
If you have time, allow to sit for 15 minutes to firm up. Place
small spoonfuls of mixture on trays – you should get 12 on
each tray.
Bake for 10-12 minutes until golden.
44
FOOD IDEAS
Sunflower-Sesam e
M olasses
C ookies
These are cookies you can feel good about! This recipe
makes a big batch so you can store some in the freezer
for later.
Ingredients
1 cup sunflower seeds,
toasted
½ cup sesame seeds,
toasted
1¾ cups whole wheat flour
1½ tsp pumpkin pie spice
½ tsp sea salt
½ tsp baking soda
½ cup oil
1/3 cup maple syrup, brown
rice syrup, agave nectar, or
honey
1/3 cup blackstrap molasses
1 egg or egg replacer
1 tsp vanilla extract
2 tbsp milk or yoghurt (dairy
or non-dairy)
Method
Preheat oven to 180°. Oil cookie sheets. Coarsely chop
sunflower and sesame seeds in food processor, blender or by
hand. Place in large mixing bowl with flour, spice, salt and
baking soda and whisk together. In separate bowl, beat
together oil, sweetener, molasses, egg, vanilla and milk or
yoghurt.
Add liquid ingredients to flour mixture. Stir until combined.
Scoop by tablespoonfuls onto prepared cookie sheet.
Bake 12 minutes or until bottoms are golden. Cool on wire
rack. Makes 4½ dozen.
Note: If you don’t have pumpkin pie spice, use ¾ tsp
cinnamon, ½ tsp cardamom and ¼ tsp ground nutmeg.
45 FOOD IDEAS
Ruth’s
S and
A rt
B row nies
A yummy and thoughtful gift.
Ingredients
Layer the ingredients in a wide mouth, 1 litre container. Add in
this order:
¾ tsp salt
½ tsp baking powder
1
/3 cup + 3½ tbsp (100g)
flour
¼ cup + 1 tbsp cocoa
1
/3 cup + 2 tbsp (75g) flour
½ cup + 3 dsp (150g) brown
sugar (pack the edges more
firmly for a sharper line)
½ cup + 3 dsp (150g) white
sugar
1
/3 cup + 2 tbsp (100g) choc
chips
1
/3 cup + 2 tbsp (100g)
vanilla/white choc chips
1
/3 cup + 2 tbsp nuts
(substitute with rice bubbles
for children and nut sensitive
people)
Notes:
‘dsp’ stands for dessertspoon, which equals 10ml. For less layers and a
faster option, try this order; salt, baking powder, all the flour, cocoa, white
sugar, brown sugar, choc chips, white chips, nuts/rice bubbles.
Method
This packs nicely into a 1 litre container. Include a tag with
instructions for making the brownies.
Combine contents of jar with:
1 tsp vanilla essence
½ cup + 3 dessertspoons (155ml) vegetable oil
3 eggs
Pour into a greased 9x9” (22x22cm) slice tray. Bake at 180oC
for 27-32 minutes. A little undercooked makes it more like
fudge.
46 FOOD IDEAS
Brownies
Ingredients
¾ cup butter
¼ cup water
½ cup sugar
2 eggs
1 cup flour
350g chocolate
(Nestle Choc Melts works the
best for some reason – better
than the more expensive
chocolate like Lindt!)
Method
Melt butter, water and sugar. Then mix in the lightly beaten
eggs and flour.
Bake in moderate oven (180°) for 15-20 minutes or till just set.
It is always better to under bake.
47 FOOD IDEAS
Date
M uffins
Ingredients
90g butter
1 cup brown sugar
1 egg
1½ cups SR flour
1 cup chopped dates
(soaked in hot water)
Method
Cream butter and sugar. Add egg. Fold in flour and date
mixture slowly. Spoon mixture into muffin pans and bake in
moderate oven (180°). Cooking time will be less in a fan
forced oven.
Makes 12 large muffins or 18 normal ones.
Serving suggestion: Cover with toffee sauce and serve with
cream as sticky date pudding.
Toffee Sauce
90g brown sugar
60g butter
3 tbsp cream
Place ingredients in saucepan and bring to boil. Simmer for 2
minutes.
48 FOOD IDEAS
Kids
A fternoon
Snack
M uffins
Ingredients
2 cups SR flour
½ tsp cinnamon
Pinch of salt
½ cup brown sugar (or raw
sugar)
200g tub of flavoured yogurt
1 egg, lightly beaten
½ cup light olive oil
1½ cups chopped fruit (pear,
apples, berries etc.)
Cinnamon sugar (optional)
Method
Preheat oven to 180° or 170° fan forced.
Grease a 12-hole standard muffin tin.
Sift flour, cinnamon, sugar and pinch of salt into a large bowl.
Make a well in the centre. Add yogurt, egg and oil. Stir until
mixture has nearly come together. Add fruit and stir a couple
more times. Mixture should be quite lumpy. Sprinkle with
cinnamon sugar if desired.
Bake for 25 mins or until golden brown and cooked through.
A quick and easy way to use up yogurt or fruit that is well
received by all.
49 FOOD IDEAS
Gluten
F ree
G ing erb read
Ingredients
125g butter or margarine
1 tsp cassia cinnamon
150g sugar
3 tbsp golden syrup
1 egg
2½ cups gluten free SR flour
3 tsp ground ginger
¼ tsp salt
Method
Melt butter and golden syrup in saucepan. Add sugar and
when cooled enough not to cook it, the egg. Lastly add the
sifted flour, salt, ginger and cinnamon. Mix well.
Drop into teaspoonfuls onto tray or make into gingerbread
men.
Bake in oven at 160° until a delicate golden brown.
Weet
B ix
S lice
Ingredients
1 cup SR flour
1 cup sugar
1 cup coconut
2 tbsp cocoa
130g melted butter
1 egg
3 crushed Weet Bix
Method
Preheat oven to 180°.
Mix dry ingredients together, then add egg and butter.
Bake for 20-25 mins.
Ice with chocolate icing.
50 FOOD IDEAS
Raisin
S lic e
This recipe sounds so basic you’d wonder why it’s so
delicious. My mum made a good point – it’s probably just
so yummy when straight out of oven. But I wouldn’t know
because it never lasts long enough to be otherwise!
Ingredients
125 g butter
¾ cup sugar
1 cup raisins
1 cup SR flour
1 egg – beaten
1 level tsp cinnamon (I put
two)
1 tsp vanilla essence
Chopped walnuts or unsalted
other
Method
Melt butter in medium saucepan (so it’s a one pot mix), add
sugar and gently heat.
Simmer for 2 minutes. Remove from heat and cool slightly.
Add beaten egg and mix well. Add raisins then flour, spices
and vanilla.
Press into a greased 25cm x 20cm slice tin. Sprinkle with nuts
and gently pat them down into top.
Cook in pre-heated moderate oven for 20 - 25 minutes. Cut
into squares when cold.
51 FOOD IDEAS
Date
a nd
Nut
L oaf
( or
Fig
a nd
A lmond )
Ingredients
¾ cup SR flour
¾ cup plain flour
½ tsp Bi-Carb soda
1 tsp mixed spice
1 cup chopped
walnuts/almonds
100g butter
¾ soft brown sugar
1½ cups chopped
dates/fresh figs
1 egg lightly beaten
Method
Preheat oven to 180°. Grease loaf tin. Sift flours, Bi-Carb and
mixed spice in large bowl. Add walnuts, stir, and then make a
well in centre of mix. Combine butter, sugar, ½ cup water and
dates/figs in a pan. Stir over low heat till butter has melted
and sugar dissolved. Let cool slightly.
Pour butter mixture and egg into well in dry ingredients and
stir. Spoon mix into tin. Bake for 1 hour or till cooked. Leave to
cool, then serve in slices with butter/margarine if you like.
52 FOOD IDEAS
My
M um’s
A ll
B ran
Fruit
L oaf
(Known
a s
Sticky
D ate
C ake)
This one is always a winner; never fails to raise a
comment.
Ingredients
In a bowl put;
2 cups all bran (plain label
product works just as well)
And 2 cups of milk (or use
milk powder + water)
Soak for a couple of hours or
overnight until the milk is
absorbed.
Add:
1 rounded tsp cinnamon
½ level tsp ginger
2 tbsp golden syrup
1 cup sultanas
1 cup dates
1 cup walnuts (slightly crush
them if you like)
2 cups SR flour
1½ cups sugar
More milk or water if it
doesn’t look right
Method
Mix the ingredients together and blob it into 2 or 3 well
greased log tins – my mum’s are a slightly unusual size
(inside measurement 25x8cm) and they cook well in the time
described. I found my own this size in an Op shop.
Sprinkle with sunflower or sesame seeds if you like, then pat
them down a bit into the mixture. Place in a preheated 180°
oven and bake for approx 40-50 mins, or until a skewer
comes out clean.
Be sure not to overcook as its impact is in its moist texture.
Serve warm or cooled and buttered. Also delicious toasted
under the griller then buttered.
53 FOOD IDEAS
Carrot
H ealth
C ake
Ingredients
1 cup grated carrot
1 cup desiccated coconut
1 cup raw sugar
1¼ cups wholemeal SR flour
¼ cup sultanas
¼ cup chopped pecans
Method
Preheat oven to 180°.
Mix all ingredients together and bake for about 1 hour.
Patsy’s
E asy
Fruit
C ake
Ingredients
2 cups of SR flour
1kg packet of mixed fruit
600ml of chocolate milk
Method
Mix fruit and chocolate milk together and soak in the fridge
overnight. After soaking, mix with flour.
Bake at 180o for 1 hour or until a knife inserted in centre of
cake comes out clean.
54 FOOD IDEAS
Chocolate
C ake
This is the yummiest chocolate cake recipe I have ever
made and always receives comment. I was given this
recipe from a woman in my first job. It took me 22 years to
actually make it. 22 wasted years! I hope you enjoy it this
year and not in 2028!
Ingredients
1¾ cups SR flour
1 cup ordinary white sugar
½ cup cocoa
1 level tsp Bi-Carb soda
125g butter (not marg),
melted
1 cup natural yoghurt (I use
whatever sort we have)
2 eggs
Method
Place flour, sugar, cocoa and Bi-Carb in food processor. Whiz
for 3 seconds. Add melted butter, yoghurt and eggs. Whiz
until mixture is smooth and well combined.
Pour into a 20cm round and approx 7cm deep greased tin.
Bake in pre-heated moderate oven for 45 mins or until
cooked. Watch carefully at end to not over cook as a feature
of this cake is its moistness.
Cool in tin for 5 minutes before turning out onto wire rack.
Dust with icing sugar or choc icing. Improves with a day or
two, if it lasts that long.
My tips:
As above is how the recipe was given but I like to do a couple
of things.
I prefer to mix in a cake mixer to aerate the mixture more than
my processor seems to, for 4-5 minutes until the volume
seems to have increased and the colour has light creamy
chocolate look.
After measuring the flour, I scoop out a rounded tablespoon
of the flour. When measuring the cocoa I add a rounded
55 FOOD IDEAS
tablespoon of cocoa. I like the extra chocolate-y taste and the
depth of colour but maintain the ratio of dry to wet ingredients.
I actually like a bit extra sugar – say a level tablespoon, even
if the yoghurt is flavoured not natural.
Ginger
or
Spice
C ake
Ingredients
½ cup oil
¼ cup sugar
2 tbsp golden syrup
1 egg
1 cup milk
2 cups SR flour
1 tbsp ginger OR 1 dsp
cinnamon and 1 dsp mixed
spice
Method
Mix all together. Bake for 1 hour in a moderate oven (180°).
Add chopped fruits or nuts if desired.
Left
O ver
Fruit
Salad
Ingredients
Any type of fruit
Method
Place in a freezer and ovenproof shallow dish. Place in
freezer. For a quick winter dessert, thaw and add extra sliced
banana on top. Top with favourite crumble or batter pudding
mix. Bake and serve.
56 FOOD IDEAS
Economical
C hocolate
P udding
Ingredients
60g butter or substitute
½ cup sugar
½ cup milk
1 egg
1 cup SR flour
2 dsp cocoa
Vanilla
Extra ½ cup sugar
Extra 2 dsp cocoa
1½ cups hot water
Method
Preheat oven to 180°.
Cream butter with sugar and vanilla until light and fluffy. Add
egg, beat well. Fold in sifted flour and cocoa alternately with
milk.
Place mixture into greased ovenproof dish, sprinkle with extra
sugar and cocoa mixed together.
Finally pour hot water over very gently, bake in moderate oven
35 to 40 mins. (Serves 4 to 6).
57 FOOD IDEAS
R aspberry
a nd
A pple
C rumble
This dessert is low fat, high fibre, cholesterol free and
delicious.
Ingredients
300g fresh or frozen
raspberries
425g can of pie apple
1 tsp cinnamon
1 tbsp custard powder
1 tbsp castor sugar
1 cup skim milk
½ cup untoasted muesli
3 tbsp honey
1 tsp cinnamon
Method
Preheat oven to 180°C.
Combine raspberries, apple and cinnamon and spoon into an
ovenproof dish. In a small saucepan combine custard powder
and castor sugar with a little of the milk to form a paste. Add
remaining milk, heat and stir until thickened.
Pour custard over fruit and top with combined remaining
ingredients (muesli, honey + cinnamon).
Bake at 180°C for 45 mins, allow to stand for 5 mins before
serving.
58 FOOD IDEAS
Lemon
T art
This recipe was originally baked in a 7” tin and called for
one egg but was really only enough for 4 people. Hence
the 1½ eggs. I lightly beat 3 eggs and pour them into a
measuring cup so it is easy to measure out half the mix
for the pastry and then half for the filling.
Ingredients
Pastry
1½ cups SR flour
¾ cup caster sugar
90g butter – chopped up and
softened
1½ eggs lightly beaten
Method
Sift flour, add butter and zap together in food processor until
crumbly. Add sugar and zap again, then add egg and mix to
form a soft dough.
Grease well the base of 9½” inch flan. Press two thirds of
pastry into base and a wee bit up sides of tin. (After many
pies I am beginning to think the ratio is a little different – more
than 2/3 but less than ¾ - on the base and the remainder on
top). Pastry will be so soft you wont be able to roll it. It’s more
like a thick sticky paste. That’s OK – don’t worry. Wrap the
remaining pastry in glad wrap and put in fridge – it is easier to
put on the top when colder and firmer. If there’s no time to put
in fridge it’s absolutely fine. See tip below.
Filling
Rind of 2 generous lemons children prefer not so much,
say 2 normal size
3 fluid ozs of lemon juice
¾ cup ordinary white sugar
90g butter – chopped
1½ eggs slightly beaten
Method
Put all the above in a small saucepan and stir over LOW heat
until mixture thickens.
59 FOOD IDEAS
Pour hot filling over the uncooked base. Quickly crumble or
blob the remaining pastry over the top of the lemon filling. If
very sticky on the fingers dip fingers into some water each
time you blob. You don’t have to completely cover the lemon
filling with the pastry - just blob it on and it all seems to join up
anyway.
Bake in preheated 180° oven for 25 – 30 minutes or until
lightly golden on top. Try 25 minutes at first and don’t over
cook; the filling should be moist.
Dust with icing sugar. Serve at room temperature with
cream/ice cream.
Notes:
For a larger tart use an 11” flan and increase quantities by 50%. Where the
increase results in a very strange amount (e.g. 2 ¼ eggs) I have rounded it
up or down for practical use.
Pastry
2¼ cups self raising flour
1¼ cup caster sugar
135g butter – chopped up and softened – 125g plus a bit
2 large eggs lightly beaten
Filling
Rind of 3 generous lemons - children prefer not so much, say
3 normal size
4½ fluid ozs of lemon juice (I sometimes reduce to 4 oz)
1¼ cups ordinary white sugar
135g butter – chopped – 125g plus a bit
2 large eggs - slightly beaten
60 FOOD IDEAS
Sauces
& Dressings
61 FOOD IDEAS
Wond ersauce
It is a dip, a spread, a topper, a stuffer and a sauce.
Ingredients
¼ - ½ sweet pumpkin (Jap or
Kent), steamed until soft or
left over baked pumpkin
1 large onion, roughly
chopped
½ - 1 cup nuts (cashews,
hazelnuts or sweet walnuts)
Oil
Seasoning (pepper, sage,
marjoram, thyme, garlic,
stock powder, chilli optional,
curry powder, optional)
Method
While pumpkin is cooking, chop onion and fry until
caramelised. Turn down heat. Add seasonings to onion and
cook a little. Add nuts and turn up heat to cook/brown nuts.
Cool a little.
Drain pumpkin juice into nuts. Puree nut/onion mix and
pumpkin. Should be a thick paste. If not, add more nuts.
Options:
• Pesto with pasta (may need to thin a little)
• Spread on sandwiches
• Topper on baked potatoes
Dip (chill well beforehand) using pita toasts or Turkish breads
etc.
• Stuffing for mushrooms
• Under cheese on toast
Who said pumpkin was boring!
62
FOOD IDEAS
Mornay
Sauce
f or
S almon
or
T una
Ingredients
2 tbsp butter
600ml milk
4 tbsp flour
Large can salmon or tuna
2 tbsp chopped parsley
1 tbsp lemon juice (or to
taste)
Salt & pepper
Pinch dry mustard
½ cup breadcrumbs
½ cup grated cheese
Method
Melt butter, add flour and cook for 1 minute. Gradually add
milk and cook, stirring all the time, until mixture is a medium
thick sauce.
Drain can of salmon/tuna, break flesh in flakes, mix into
sauce. Add lemon juice, parsley, salt, pepper and mustard.
Pour into greased casserole dish. Mix breadcrumbs and
cheese, sprinkle on top.
Cook in moderate oven for 20 – 25 minutes. Serve atop rice or
pasta noodles, with vegetables if desired.
63 FOOD IDEAS
Tomato
S auce
( For
O ne
o f
T hose
Weeks!)
Does 3 big pizza bases, 1 pasta bake, 1 pasta sauce.
Ingredients
2 tins diced tomato (Aldi’s
very thick)
4-6 tbsp tomato paste (Aldi’s
very thick and low in salt)
1 tsp basil
1 tsp oregano
2 tsp garlic
Dash stock powder
Water to thin if needed
Method
Mix together.
Options:
• Use as a pasta sauce base with capsicum,
mushrooms, olives and meat if desired.
• Use as pizza base and top with favourite toppings.
• Use with vegetables and pasta in pasta bake topped
with cheese.
Ruth’s
P otato
S alad
D ressing
Ingredients
For about 1kg of boiled
potatoes:
½ a cup of mayonnaise (I like
S&W whole egg)
2 tbsp of whole seed
mustard
1 tbsp of lemon juice or
French salad dressing
(whichever I have to hand)
Method
Combine all ingredients. Add a little bit more of each to get a
taste that you like.
64 FOOD IDEAS
Pet er’s
Steak
M arinade
It was hard to pin Peter down on quantities. So I think
there is flexibility. He has based this on making one litre,
which is a lot. This represents an aspect of his personality
- he isn’t a man to do things by halves. However, it keeps
forever in the fridge or even out of the fridge. As you will
see there’s nothing among the ingredients that can really
go “off”.
Ingredients
Equal parts of: (250ml if
making one litre)
Vegetable oil
Brown or white vinegar
Worcestershire sauce
Tomato sauce
1 heaped tbsp French
mustard
3 cloves garlic –
crushed/very finely chopped
1 heaped tbsp sugar
1 level tsp salt
¼ tsp freshly ground pepper
Method
Mix or shake together in a jar.
Marinate the steak for a day or up to a week. The marinade
preserves the meat for this period of time without a problem.
Tip
These words are often confused. However marinade is the
noun and marinate is the verb. e.g. You make a marinade to
marinate the meat.
65 FOOD IDEAS
Useful
W ebsit es
www.allrecipes.com
This is a really great Australian site. If you click on 'ingredient
search' it gives you space to include ingredients that you
have and ones you don't want in a recipe. If you find a recipe
you like, it can generate a shopping list for you and it has
reviews of the recipes from others who have used them which
are always good to read.
www.coles.com.au/cmi/
Lots of meal ideas but bear in mind that these recipes are
basically big advertisements for products and ingredients
sold at Coles stores.
www.gofor2and5.com.au
This is a great site that gives you all the background to the
‘Go for 2 and 5’ campaign. It give suggestions for snacks,
light meals, main meals, desserts and cooking with kids and
also tells you what the fruit and veggie count of each is per
serve. The site has a great “kids only” section too with games
such as “build your own veggie man” as well as colouring-ins
and activities for teaching kids of all ages the importance of
eating well.
www.mealsmatter.org
This site is sponsored by the Dairy Council of California so
dairy products feature in all the recipes. There is also a meal
planner on the site and you can sign up for a free newsletter
that has recipe ideas.
www.nutritionaustralia.org
This site is full of information such as how to read food labels,
the food pyramid and nutrition guidelines for all ages. It has a
recipe archive as well as a section called the “Health Club”
which outlines the importance and benefits of physical activity
and provides many sports and health related links.
www.sanitarium.com.au
This site details lots of info about Sanitarium products but also
has a section that allows you to look for recipes such as dairy
66 FOOD IDEAS
free, vegetarian, vegan, low fat, diabetic, gluten free, low
cholesterol etc.
www.taste.com.au
The Taste website contains heaps of great recipes taken from
cooking magazines such as delicious, Super Food Ideas and
Good Taste. You can search for recipes depending on what
ingredients you have to hand or whether you are looking for
freezer friendly, kid friendly, budget, easy, heart friendly,
gluten free, diabetic etc. etc. – Well worth a look.
Another great feature of this site is the tips and guides. I
particularly like the ones on how best to freeze different foods
and how long things last in the freezer.
www.taste.com.au/how+to/articles/937/freeze+food+
part+two
www.taste.com.au/how+to/articles/936/freeze+food+
part+one
The guide outlining temperature and measurement guides
when converting recipes (e.g. From oz to grams) is really
handy too.
www.taste.com.au/how+to/articles/369/weights+
measurement+charts
www.themainmeal.com.au
This site lets you select how much time you have and which
ingredients you want to use e.g. Chicken, and tries to match
with a suitable recipe.
www.woolworths.com.au
This site has a recipe section which includes the various
brands they sell which is okay but it does have a great section
about “What’s in season”. In these budget conscious times
what is in season should also be what is cheapest so it is
good to know if you don’t happen to be a gardening guru.
You can select a month and find out what is at its best the site
also has great tips on how to store and prepare the various
fruit and veggies.
67 FOOD IDEAS
FITNESS IDEAS
Activities
f or
Mums,
K ids
& Families
i n
Canberra
Mum's
W alking
G roups Gungahlin Walk and Talk Group
A walking group for everyone. All ages and capabilities
welcome. Get fit and make new friends.
Thursdays 9.30am–10.30am
Location: Ngunnawal Neighbourhood Centre, Yarrawonga St,
Contact: Gungahlin Regional Community Service
Phone: 6123 4400
Ngunnawal Walking Group
Tuesday every week 9:15–10:00am
Location: Meet front of Ngunnawal Primary
Contact: Lisa ph 0412 650 326
Email: [email protected]
Mum’s Walking Group
Do you like getting out and stretching your legs? Do you want
to meet other local mums? Then come along to our free
weekly walk and talk group for Mums and their littlies.
Monday every week 9:00am–11:00am
Location: meet outside Gunghalin Child and Family Centre
Contact: Lisa on 0412 650 326
Email: [email protected]
Pram Walking Group
A free 1–hour scenic walk for all levels of fitness, followed by
social coffee at the National Library Café. Children need to be
confined to a pram.
Post & Ante Natal Depression Support & Information Inc
(PANDSI)
National Library of Australia – carpark nearest lake
Thursdays 10am–12am
Phone: Liz on 6232 6664
69 FITNESS IDEAS
Pram Walking for Wellbeing
Program aims to improve the physical and mental wellbeing
of women. Each free walk accompanied by a fitness instructor
and a child & family health nurse. Children need to be
confined to a pram.
Contact: Queanbeyan Community Health
Phone: 6298 9233
Cost: Free
On inclement days stretch classes are held in the scout halls.
Jerrabomberra
Walk leaves from the Jerrabomberra Scout Hall
Monday 9.30am–10.30am
Queanbeyan
Walk leaves Queanbeyan Scout Hall
Wednesday at 9:30am
Bungendore
Meets at the Wellbeing Centre, Ellendon St, Bungendore
Monday 9.30am–10.30am
70 FOOD IDEAS
Social
G atherings
Majura Women's Group and Brindabella Women’s Group
These groups are self run and provide women with young
children with an opportunity to meet regularly, exchange
information and learn new skills. Recent sessions have
included Tai Chi, Gypsy Dancing, and Bollywood Dancing, as
well as a felting art project and an information session on
climate change. New members are always welcome. On–site
childcare allows women to take some time out for themselves,
or children can stay with their mothers if preferred.
Majura Women’s Group: Wed 9:30am–12:00 (school terms) in
the Downer Community Centre
Contact: Kristine on 61660241
Brindabella Women’s Group: Tues 9:30–12:00 (school terms)
in the Chisholm Community Centre, Halley St Chisholm
Contact: Kym 6287 5256
71 FOOD IDEAS
Yoga
Yoga with children
The Yoga Garden
Yoga with your child? Do you want to do yoga but have a 3–5
year old? The Yoga Garden creates an innovative opportunity
for you to connect with your child in a special way. School
age kids yoga and postnatal classes also available at Weston
Creek.
Term 3 starts 23 July
Wednesday 9:15am– 10am
Classes: Weston Hall, Cnr Namatjira Drive and Parkinson St,
Weston
Cost: $12.00/session for parent and child inclusive, or
$100.00– 10 week term
Contact: Suzanna Thell 0410 135 604 or 6237 5077
Email: [email protected]
Website: http://www.yogagarden.com.au/
Postnatal Yoga with Sindhumurti Saraswati
I have been practising and teaching yoga for more than
twenty years. I specialise in Pre & Post Natal Yoga. I also
teach Beginners & Progressive level Yoga &
Relaxation/Meditation.
Phone: 6247 0521 or 0438 624 705
Postnatal Yoga – ACT Yoga & Meditation Centre
The centre offers a range of yoga sessions including
postnatal yoga where you can bring your baby.
Location: 2 Cockle Street O’Connor
Phone: 6247 9187
72 FOOD IDEAS
Exercis e
C lasses
f or
M ums
& B ubs
Yummy Mummy Classes
Yummy Mummy's is a mums and bubs/kids fitness /
Pilates class that runs for 8 weeks during the school term. The
classes include aerobic work (to help you run around after
your little one(s), strength work (to make you stronger for
everyday life), flexibility, and core work (to work those abs especially important after having a baby).
Time: Mondays at 11am and Tuesdays at 11.45am. Term 3
starting 28 July.
Cost: $100 for the course, $110 including an exercise mat.
Location: St James Wellbeing Centre, Cnr Allan and Gillies
Streets, Curtin
Pilates is a great low-impact, total body work-out which reeducates the body to move the way it was designed. It is a
fantastic form of postnatal exercise. Some of the benefits of
pilates include: increased muscle strength and tone;
improved flexibility; improved stabilisation of the spine;
greater awareness of posture and relaxation.
Time: Mondays between 6–7pm. Term 3 starting 28 July
Cost: $100 for the course, $110 including an exercise mat
Location: St James Wellbeing Centre, Cnr Allan and Gillies
Streets, Curtin
Contact: Natalie on 0414 338 892
Email: [email protected]
Big Bellies Bootie Camps
Bootie Camps sessions are designed for core fitness through
circuit based programs. Sessions are mostly attended by
mums, and a large majority bring their babies/children along
with them. There are plenty of opportunities to chat, share
experiences, meet new people and personal encouragement.
Outdoor for Summer and indoors for Winter.
Time: Winter program
73 FOOD IDEAS
Tuesday, Thursday & Sunday 10:30am–11:30am
Tuesday 6:45–7:45
Thursday 5:30–6:30
Location: Oasis Leisure Centre - Deakin (Winter)
Cost: $10 per session or 6 sessions for $50
Bring: a towel or blanket and babies are welcome
Contact: Fiona McLaren on 0405 106 219
Website: http://www.bigbellys.com.au
Email: [email protected]
Dance
f or
P a rents,
T inies
a nd
T oddl ers
Fun and creative dance class for mums and their small
children under 4 years.
Tuesdays 10am–11am, during school terms
Location: St Margaret’s Uniting Church Hall, Cnr Antill &
Phillip Ave, Hackett
Cost: $10 per family
Contact: Canberra Dance Theatre
Phone: 0435 025 365 [email protected]
Website: www.canberradancetheatre.org
Tots’
T umbling
- P olice
C itizens
Y out h
C lub
(PCYC)
Tots' Tumbling is a gymnastics based class for children aged
from 18 months to 5 years old. The class is set up as a circuit
in which the children learn to use climbing frames, beams, the
trampoline and the parallel bars. The children learn balance,
co-ordination, gross motor skills, interaction with other
children and the very basics of gymnastics. The cost is $15
for membership for the year per child and $45 per term to
attend a weekly 1 hour session.
74 FOOD IDEAS
The PCYC also run a range of other activities for Adults and
Children including Judo, Aikido, Rockwall Climbing,
Boxercise, Gymnastics and Roller Skating.
Contact the centres for more details of activities, times and
costs.
PCYC Wanniassa: 6296 1292
PCYC Charnwood: 6101 6937
75 FOOD IDEAS
Paint
a nd
Play
Paint and Play is a fun time for kids aged 0–5 years to paint,
do puzzles, read stories meet other kids and play games.
Parents or Carers can chat or join in. And it’s FREE!
Southside
Fridays 10am to 11.15am during school terms
Location: alternates between Richardson local park (off
Chauncy Cres Richardson) on public service pay weeks, and
Mt Neighbour Primary School Playground (off Boddington
Cres Kambah).
Northside
Tuesdays 9.45am–11am during school terms
Location: Platypus Park (Cnr Paul Coe Cres and Riley St
Ngunnawal).
Sessions are held during term time only and no bookings are
required. Please note that sessions are cancelled in the event
of inclement weather.
Contact: Tuggeranong Child and Family Centre on 6207 8338
or Gunghalin Child and Family Centre on 6207 0120 for more
information
Ainslie
Free painting and playing in the park for children aged 0–5
years
Wednesdays 9.45–11am
Location: Wakefield Gardens, Wakefield Avenue, behind the
Ainslie Shops
76 FOOD IDEAS
Swim/Gym
Many gyms and leisure centres in Canberra have crèche
facilities. It is worth asking your local gym! Here are just a
couple of places that have them:
Active Leisure Centre Wanniassa
Location: Mc Bryde Cres Wanniassa ACT
Phone: 62072777
Website: www.activelc.com.au
Crèche: 0–12 yrs Mon–Thurs 9–12:30 and 4.30pm–8.00pm;
Fri 9am–12:30 and Sat 9.15am–12.15
Price: Members $4.00 Non-members $4.50
Canberra International Sports & Aquatic Centre (CISAC)
Location: 100 Eastern Valley Way, Bruce
Phone: 6251 7888
Email: [email protected]
Website: www.cisac.com.au
Crèche: 9am–1:45pm (daily)
Cost: $5 per child (members), $10 (non-members)
Lakeside Leisure Centre, Tuggeranong
50 metre indoor swimming pool and family fun pool, toddlers
pool, steam room, kiosk, crèche facilities, regular classes.
Learn to swim classes for all ages.
Location: Cnr Anketell Street & Athlon Drive, Tuggeranong
Phone: 02 6293 3122 Web: www.lakesideleisure.com.au/
Email: [email protected]
Crèche: Mon–Fri 9:45 am–1.45pm, cost: under $3.50 for first
child and $2.60
Northside Fitness Centre Dickson
Facilities include squash courts, fully equipped Gym and Hitech room, Circuits Les Mills Programs: BodyPump,
BodyStep, BodyCombat, BodyBalance.
Phone: 62477893
77 FOOD IDEAS
Website: http://www.ctuc.asn.au/nfc/
Casual Visits: off peak (9:30–2:30) = $11, peak= $12.00
Crèche: Mon–Fri 9.15a–12.15
Cost: 1st child $4.00, 2=$7, 3=$9, 4=$10
Fernwood Women’s Health Clubs
All Fernwood Clubs in Canberra (except the one in Civic)
have crèche facilities. They are located in Belconnen, Woden,
Gungahlin and Tuggeranong.
Crèche: costs $3/session.
Website: http://www.fernwoodfitness.com.au/Default.aspx
Netball
Mpowerdome Indoor Netball - Fadden
Thursday Morning Social Netball from 10am
Cost: About $6 game, free crèche
Location: 56 Coyne Street, Fadden
Phone: 62985500
Email: [email protected]
Website: http://www.tenfit.com.au/
Netball at Indoor Sports - Kambah
Non-competitive netball, open to new players.
Time: Monday and Tuesday mornings, from 9.30am
Cost: $6 game, free crèche for players’ kids
Location: 6 Jenke Circuit, Kambah
Phone: 6296 1488
Website: http://www.isk.com.au/
Morning Ladies Netball
Team-based social netball.
Location: ACT Netball Centre, Lyneham
78 FOOD IDEAS
Phone: 6241 4088 Website: www.act.netball.asn.au
Time: Monday and Wednesday mornings from 9:30am
Cost: $6–$7/game
Crèche: available to players $2.50/child for first child and
$1:50/child for more.
Circuit
T raining
Check your local gym for Circuit classes
Circuit Classes – Fit Habitz
Planned on a term by term basis
Location: indoors or outside
Time: Depends on court availability
Cost: $150 /term
Contact: Jane Zeller, Head Trainer 0404 075 169
Email: [email protected]
Website: http://www.fithabitz.com.au/index.shtml
There is NO supervised childcare available, but people can
bring kids to play in an adjacent court.
79 FOOD IDEAS
Camping,
B ushwalking
a nd
O ther
Outdoor
A ctivities
Camping in ACT, Forests, Parks and Bushland
Want a great family adventure the kids will talk about for
ages? Why not try camping?
There are several great areas around Canberra including the
Cotter Reserve and Namadgi National Park with prices
ranging from $5.20 to $7.25 per person per night (children
under 10 are free).
For a list of the facilities available at each campsite and
details about booking, check out:
www.tams.act.gov.au and follow the links to recreation in ACT
parks, forests and bushland.
Family Bushwalkers Inc.
This club schedules a range of graded walks, some of which
are well suited to families with young children - short and easy
for little kids and/or suitable for prams.
Website: http://www.familybushwalkers.org.au/
Orienteering ACT
Orienteering is a sport in which participants navigate a course
using a map and compass. It is suitable for all ages and
families, and can be done with little kids, and even babies in
backpacks. The SUNSMART Saturday Program is primarily for
school age participants but people of all ages and ability are
welcome.
Time: Sat 10:30am–12:30pm (May–Aug)
Cost: Around $10 per session (non-members)
Phone: (02) 6251 3885
Email: [email protected]
Website: http://act.orienteering.asn.au/
80 FITNESS IDEAS
Ranger Guided Walks and Activities
This is a great family program with a range of activities held
during the week on weekends and during school holidays.
Walks are held at the Namadgi National Park, Murrimbidgee
River Corridor, Jerrabomberra Wetlands and Tidbinbilla
Nature Reserve.
Many of the walks are free but some request a gold coin
donation as you “Breakfast with the Birds”, feed pelicans,
learn about frogs or search for koalas, platypuses or
kangaroos.
A small cost (about $5) is also involved with some the school
holiday activities which include dancing, storytelling, making
damper and bush tucker tasting.
Check out the website at: www.tams.act.gov.au for more
information.
Canberra’s
C hild
Canberra’s Child is a free monthly magazine available from
Health Centres, Playschools, Preschools, and Libraries etc. It
is a great starting point to find out what is going on in
Canberra – Check out the calendar at the back for great child
and family friendly outing ideas or the “Family Calendar” link
on their website: www.canberraschild.com.au
81 FOOD IDEAS
Canberra
I ndoor
R ock
C limbing
The Kids Club is a great way to introduce the kids to rock
climbing. It runs between 5pm–7pm on Saturday and Sunday
at North (Mitchell) and 5pm-7pm on Friday and Saturday at
South (Hume). It costs $14.50 for kids 15 years and under
and includes harness hire. Coaching is available as well as
discounts for kids interested in joining the rock climbing
squads. Parents and guardians are invited to climb for free
during this time.
Canberra Indoor Rock Climbing (Hume) now offers a mums
and bubs climbing session. It will run every Tuesday–Friday
from 12-3pm and is a great way to have some fun, get fit and
meet new people. There is plenty of room for prams & a
microwave to heat baby bottles.
The mums and bubs session is for any parent or guardians
with children 5 years and under and will cost $10.00. This
includes free coaching, harness hire, tea and coffee and a
safe and fun play area for the kids!
Optional Extras: Kids can climb for $2.50 each
Shoe and Chalk Hire $3.50
For more details check out the website at:
www.canberrarockclimbing.com.au or contact the individual
centres below.
North
Location: 38–40 Essington Street, Mitchell ACT 2911
Phone: (02) 6262 4863
South
Location: 26 Raws Cres. Hume ACT
Phone: Tel (02) 6260 1101
82 FOOD IDEAS
O ther
S ugg estions
• Feeding ducks at a local pond or lake
• A game of hide and seek, tag or kicking a ball in the
backyard or at a park
• “Nose on red” - name a body part and a colour and
the kids have to run around and match them up
- great in the backyard or at a park
• Treasure hunt (or peg hunt in the backyard)
• Scavenger hunt – find yellow dandelions, brown leaves,
green grass, brown sticks etc.
• Themed family walk – choose a colour, letter number
etc and see if you can find it as you walk around the block,
e.g. Yellow things (flowers, cars, signs etc), or
the number 6 which you can find on letterboxes or
car regos.
83 FOOD IDEAS
Femm e
F rida y!
( Previously
K now n
A s
P amper
Evening s)
Here is one more thing for the Mum's section. I have just
cut and pasted it from the Women's Centre for Health
Matters website. The time is a bit of a stretch and falls
into dinner, bath, bedtime etc. but maybe every second
month wouldn't be too much to ask for Dads to run with.
WCHM holds Pamper Evenings to celebrate women's health
and wellbeing. They are held every second month on a Friday
between 5.30–8.30pm at WCHM (Building 1, Pearce
Community Centre, Collett Place, Pearce, ACT).
Upcoming Femme Friday Dates in 2008
Friday 29th August, 5:30–8:30pm
Friday 31st October, 5:30–8:30pm
Each session will have a different theme relevant to women's
health and wellbeing and will, wherever possible, include a
guest speaker. These events seek to provide an opportunity
for women from varying backgrounds to meet in a relaxed,
non threatening environment and provide an opportunity to
improve women's health and wellbeing through activities such
as massage, yoga, belly dancing and information sharing.
Women are welcome to bring their children, however,
childcare is not provided. Entry is free or by gold coin
donation, and RSVP is preferred.
Have a look at ACT Communities Online: Health and
Wellbeing!
http://www.communitiesonline.org.au
84 FOOD IDEAS
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