The Great Little Cookbook

hints and healthy eating on a tight budget

It was Work and Income frontline staff who first suggested that families
would benefit from a down-to-earth book that showed simple ways to
choose, prepare and serve food that was healthy and inexpensive. It
is the partnership of the Nelson Marlborough and West Coast District
Health Boards with Work and Income’s Regional Office in Nelson that
has brought this suggestion to fruition.

Written by Sally Mackay

Editing/Design by Jill Harris
Printed by PrintHouse, Nelson
© Ministry of Social Development 2006



Index
Eating for health, taste and Budget............................. 5
Staying healthy. ..........................................................6 - 10
Make a plan.........................................................................11
Menus for a week.................................................... 12 - 15
The art of shopping......................................................... 16
Keeping the cupboard stocked................................... 17
Kitchen equipment........................................................... 18
Recipe substitutes. .......................................................... 19
Food safety tips. ............................................................... 20
Reading food labels........................................................ 21
Breakfast recipes. ................................................... 22 - 26
School lunches......................................................... 27 - 31 Kym Stilwell and her children
Snacks......................................................................... 32 - 35 Tyler, Connor, Flynn, Ronan and
Home baking and treats....................................... 36 - 40 Roisin have tested the recipes in
Hints for healthy meals......................................... 41 - 46 this book.
Meat meal recipes. ................................................. 47 - 57 “The recipes were easy to
Fish recipes............................................................... 58 - 61 prepare and easy to follow and
Beans and Lentils. .................................................. 62 - 66 the meals are hearty and
Vegetable hints & recipes.................................... 67 - 72 nutritious. I liked the way some
Light Meals. ............................................................... 73 - 76 recipes used only one pan for
Soups........................................................................... 77 - 79 cooking and the addition of
Takeaways................................................................. 80 - 81 useful hints,” she said.
Desserts...................................................................... 82 - 86
Food for babies........................................................ 87 - 91
Other hints for households.................................. 92 - 94


 Introduction
Serving healthy food to your family is challenging, especially when you are on a low budget.
The huge selection of foods in supermarkets and constant advertising makes it difficult to
know how to get the best deal for your food dollar.
Many people think healthy food costs a lot; with wise shopping and buying food in season,
it doesn’t have to.
This book has lots of ideas and recipes. They are all healthy eating ideas (except for a few
treats) and they are all cheap to prepare. Change the recipes to suit your family’s tastes
and the ingredients you have.
Most of the recipes in this book serve four people.


Have plenty of fruit Eat wholegrain bread
and vegetables and cereals
For good health - eat 5+ a day. Choose wholegrain and wholemeal
One serving fits into the palm of your breads and cereals.
hand. Adults - eat at least 6 serves a day.
A mandarin is a serve for a pre-schooler, Children - eat 4-6 serves a day.
an orange is a serve for an adult.
1 Serve =
1 roll
1 muffin
Colour = variety 1 medium slice of bread
Colourful fruit and vegetables have 1 cup cornflakes
many vitamins, minerals and other
Eat lean meat, poultry 1 cup cooked pasta
compounds that protect against seafood,nuts or eggs 1 cup cooked rice
disease. Choose at least 6 servings may seem a lot, but a meal will
one serve a day often have 2 or more serves. For exam-
of one of the following: ple, a bowl of porridge = 2 serves
The colour groups are:
red (plum) 2 slices cooked meat
orange/yellow (carrot) ¾ cup mince or casserole
brown/white (potato) 1 medium fillet fish (100g)
green (peas) 1 chicken leg,
blue/purple (grapes) ¾ cup dried cooked beans
1 egg

Eating for health, taste and budget


Milk Which milk to use
Milk helps build strong bones in
How much is enough? children and adults because it is high
in calcium and other minerals. But
Adults: 2 serves a day some milks are high in saturated fat.
Children: At least 2 - 3 serves a You don’t need to buy expensive
day milk - it is all a good source of
calcium and protein.
One serve =
1 glass milk Adults, children 5+
1 pottle yoghurt Trim milk (green top) is the best
2 slices cheese choice. It is very low in fat and higher
2 scoops ice-cream in calcium. If you can’t get your family
to use trim milk, try reduced-fat milk
Cream and sour cream are high (light blue).
in fat. Sometimes you can use
yoghurt instead. Making the changes from 500ml
standard milk to 500ml of trim milk a
For children who don’t like milk day will reduce fat intake by 16 grams
on its own, try yoghurt, custard, (1 tablespoon of fat).
smoothies, dairy food or cereals
with milk. Toddlers - one and two year olds
- need full-fat milk (homogenised, dark
blue).

Three - four year olds - can have a

reduced-fat milk (light blue)

Staying healthy

 What is good fat?
Sugar is not that
sweet There are 3 different types of fat.
Saturated fat increases blood cholestrol, which
Most high sugar foods can lead to heart disease. Monounsaturated and
are low in other nutrients. polyunsaturated fats are healthy fats.
If people fill up on
sugary foods, they won’t eat Saturated Fat:
other nutritious foods. Is solid at room temperature. It is found mainly
Sugary and sticky foods in animal products like butter, dairy products,
can cause tooth decay. lard, dripping and fatty meat.

Monounsaturated Fat:
May be in animal or plant products like olive oil,
canola oil, peanuts, avocados and meat.

Polyunsaturated Fat:
Is liquid at room temperature and mainly
found in products like nuts, sunflower oil,
soybean oil and safflower oil.

Staying healthy

 Generally New Zealanders still eat too much salt. Most
of it comes from the processed food and takeaways we
eat.Too much salt can cause high blood pressure.
It also stops your body absorbing as much calcium.

Be
Read the labels on food packets. Products with the
‘Heart Tick’ are lower in salt.
Drink
plenty of water
paring with salt everyday
You need 6 - 8 cups of water
or other drinks each day.
But don’t miss out on iodine Water is the best drink.
Iodine keeps our thyroid gland going and prevents Tea and coffee can be
goitre. New Zealand soils are low in iodine so it is included but go easy on
added to the salt we use in the home. cordial, energy and soft drinks
Not all salt is iodised and most salt added to and fruit juice.
processed foods and bread is not iodised.
When you buy salt, make sure it is iodised.
Other ways to get iodine are through milk, fish,
seaweed (e.g. sushi) and eggs.

Staying healthy

 Need special foods?
There may be help to cover
the extra costs
Lactose intolerant?
There are alternatives Work and Income’s Disability Allowance
may cover the extra cost of
Lactose intolerance is more common special foods if you or your family member Pick the Tick
has a disability. The Heart Foundation
than milk allergies, especially among
Pick the Tick symbol
Maori, Pacific Islanders and Asians.
shows that the product is
Symptoms include wind or stomach pain. To qualify... a healthier choice in that
Most people can tolerate small The special food has to be more than most product range.
amounts of milk, people’s everyday needs.
but yoghurt and cheese are better It needs to cost more than usual food.
because the lactose has already been It must be part of a diet supervised by a registered
broken down. dietitian.
(Special foods can include soy milk
If you can’t drink cow’s milk you need or food supplements)
other sources of calcium. This could
be soy milk, canned fish with bones To find out how to apply - Phone 0800 559 009
(salmon, tuna), green vegetables or dried
apricots.

Staying healthy

 Supplements: Sugar and dental decay
Do you need them? Staying active Tooth decay is caused by bacteria in the
mouth. The bacteria use sugars from
Eating a wide variety of foods usually
doesn’t have to be foods to produce acids. The acids
gives you all the vitamins and hard work! attack the teeth. Eating and drinking
minerals you need. Staying active is not a biggie. often during the day means there is
Supplements are expensive. Ten minutes several times food in the mouth a lot of the time for
Before you buy any, take a look at what a day counts. Try walking the bacteria to use.
your family is eating. Choose breakfast
kids to school,
cereals and other foods with added vita-
mins, iron or calcium. It may be better
parking further away from •Brush teeth twice a day.
to spend the money on an extra bag of work or shopping •Good snacks are cheese, fruit, plain crack-
fruit each week. so that you walk at least 5
ers, toast, plain popcorn.
However, some people do need minutes,
supplements like iron playing soccer with the kids or •Sugary snacks include biscuits, sticky snack
on the advice of their doctor. gardening. bars, lollies.
•Water and plain milk are the best drinks.
•Cordial, fruit juice and fizzy drinks can cause
food decay. These are for treats.
•Never dip a dummy in something sweet.
•Never put sugary drinks in an infant’s bottle
or a child’s water bottle. They suck on these
throughout the day.
•Never put an infant or toddler to bed sucking
on a bottle.

Staying healthy
10
 Planning tips on eating well for less
Being organised is the key to cooking good food
on a low budget. If you have a freezer, try to cook in bulk and
freeze meals and baking for busy times.
Buying specials wisely
and buying seasonal food helps. Preparing food yourself is usually
cheaper than buying pre-prepared meals, but
Have a shopping list ‘on the go.’ Write down an item sometimes you don’t have the time or energy
when you run out of it. to prepare a meal.
Check out the Takeway Section (Page 81) for
After shopping think about how long each item will ideas about cheaper takeaways and supermar-
last - and use the most perishable food first. ket ‘fast foods.’

When you are having a quieter day, try to prepare

parts of a meal for the next day. For example, a Plan the evening meals for the next week and
tomato-mince sauce can be served with pasta on check the ingredients you need.
Monday and as a Shepherd’s Pie on Tuesday.
Include some ingredients to make school
Spare time during the day can also be a time to lunches and breakfasts.
partly prepare the evening meal e.g. mince dishes,
casseroles, quiches. Planning can help. Include older children in menu planning,
perhaps giving them one night a week where
Leftover meat from roast chicken can be used they choose the meal and prepare it.
in a stir-fry next day, or in school lunches.

Make a Plan
11
Menus
for a week

12
Breakfasts Lunches Desserts/treats
Cereal, milk and fruit Thursday Thursday - fresh fruit and yoghurt
grated carrot, crunchy peanut butter
Weekend treat - pancakes sandwiches Friday - fresh fruit and yoghurt
(with home-made syrup)
Friday Saturday - ice-cream in a cone
egg filled rolls
Saturday Sunday - apple crumble
cheese and ham toasties
Monday - custard
Sunday
scrambled eggs on toast Tuesday - canned fruit
Monday
cheese & pineapple sandwiches Wednesday - Weetbix square
(use left-over crushed pineapple from
Saturday’s pizza)
Tuesday
tuna & celery sandwiches
Wednesday
marmite and cheese sandwiches

Suggested menu plan for a week

13
 Dinners
Thursday Monday
Fish pie and coleslaw (cook extra eggs
chicken stir-fry with rice,
to use for Friday lunch).
cabbage, carrots, cauliflower.

Friday Tuesday
Supermarket fast food - bread wraps, Spaghetti Bolognaise with pasta
beans, grated carrot, chopped celery.
(make extra mince sauce for
Wednesday night), frozen veges.
Saturday
Hawaiian Pizza - scone dough, ham,
Wednesday
crushed pineapple, onion (save
Shepherd’s Pie -
leftover pineapple for Monday lunch).
bolognaise sauce, can of beans,
frozen veges, mashed potato. (Make
Sunday - roast chicken, baked kumara, the Weetbix Square in the hot oven
baked potatoes, cauliflower (save some for dessert and snacks.)
chicken for Monday night).

Suggested menu plan for a week

14
The Shopping List
(the ingredients you will need to
buy to make the week’s recipes)
Check your cupboards
to make sure you have:
• Fresh fish (choose the cheapest) • Rolls • Peanut butter
• Ham • Carrots • Marmite or vegemite
• Frozen whole chicken • Onions • Rolled oats
• Mince • Celery • Flour
• Eggs • Cabbage • Custard powder
• Cheese • Cauliflower • Sugar
• Cottage cheese • Potatoes • Rice
• Bread wraps • Kumara • Dried fruit
• Canned kidney beans • Fruit • Ice cream cones
• Baked beans • Weetbix • Ice cream
• Tin crushed pineapple • Fruit • Margarine
• Weetbix • Small tin of Tuna
• Pasta • Yoghurt (large pottle)
• Pasta sauce • Milk
• Bread • Frozen vegetables

Menus for a week

(Continued)
15
Supermarkets have a huge range of food, but check out
other shops for bargains too. There are often good meat
specials from butchers, cheaper bread from bakeries, Surviving the aisles with littlies
cheap sauces, spices and noodles from Asian food shops
• Having a friend look after the children while you shop may
and cheaper specials from retailers who sell in bulk.
make shopping less stressful
• When taking the children, feed them first and don’t go when
Shopping Tips they are tired
• Involve the children when doing the shopping list.
• Use foods before their ‘use-by’ date
Give them options, e.g. a choice of 3 cereals
• Check newspapers and flyers for specials
• Talk about a special food you will buy at the
• Buy in bulk if you have storage space supermarket. This does not have to be unhealthy or
• Buy supermarket brands (house brands) expensive, e.g a fruit bun or a pottle of dairy food for
as they are often cheaper dessert. Make it clear there won’t be any other treats
• Only buy specials that you need • Let them help choose the food you need, not the
food they want
• Stick to your shopping list
• Always start with the basics before buying • Don’t give into their demands, otherwise they will
extras expect a treat each time
• Buy the amount you need. Pre-packed meat, • Take a small toy a child can play with
fruit and vegetables may mean you buy more • Avoid the sweets aisle
than you need
• Let them help put the groceries onto the counter
• Look out for end-of-the day bargains but make
sure you can use them while they are still okay • Keep calm – most people who have shopped
with children understand the difficulties

The art of shopping

16
 Most of the non-perishable (long lasting) ingredients in the recipes found in this booklet
are in the list on this page. Try to stock up on a few items each time you shop.
Sauces, spices and herbs are great to add flavour. Store these in air-tight labelled containers,
like recycled jam jars or ice cream containers.

In the Pantry In the Fridge

•Rice
•Pasta •Herbs: mixed herbs •Eggs
•Flour * •Vinegar •Cheese
•Rolled oats •Soy Sauce •Milk
•Cornflour •Tomato Sauce
•Baking powder •Worcestershire sauce
•Baking soda •Cooking oil
•Salt - iodised •Tinned food: fish, baked * When using flour
•Sugar beans, pasta sauce, Try to use a mixture of white flour
•Custard powder tomatoes, corn, soup and wholemeal flour. Some recipes
•Vanilla essence •Milk powder use self-raising flour because it helps
•Spices: cinnamon, mixed •Sultanas or raisins products to rise. Instead you can use
spice, ginger, curry powder, •Potatoes 2 teaspoons of baking powder for
paprika, chilli powder, •Onions every 1 cup of flour in the recipe.
black pepper

Keeping the cupboard stocked

17
 Must haves and maybes
A few kitchen items are used all the time - while others are useful but not essential.

MUST HAVES MAYBES

Fridge Wok
Toaster Food processor
Kettle Egg beater/whisk
Sharp knives Tongs
(1 small, 1 large, 1 bread knife (serrated edge) Muffin tray
Chopping board Rolling pin (a tall jar or milk bottle can
Pots with lids - 1 small, 1 large be used)
Frypan or wok Potato masher (a fork can be used)
Grater Lemon squeezer (or squeeze through a
Vegetable peeler sieve)
Sieve or colander Freezer
Fish slice, wooden spoon, spatula (rubber Yoghurt-maker (after making 10 yoghurt
scraper) sachets you will save money)
Mixing bowls - 1 small, 1 large Microwave
(a saucepan can be used as a mixing bowl) Steamer
Cake tin Cheese-toastie machine for quick meals
Oven tray Measuring cups and spoons
Roasting dish
Oven-proof dish with a lid (e.g. Pyrex dish)

Kitchen equipment
18
 Substitutes
If a recipe asks for: Use this instead:
Beef stock Instant coffee
Baking powder (1 teaspoon) ¼ teaspoon baking soda +
½ teaspoon cream of tartar
Butter Margarine or oil
Chocolate finely grated 3 tablespoons cocoa + 1
(30g) tablespoon margarine
Cornflour (1 tablespoon) 2 tablespoons flour
Cream Reduced-fat cream,
evaporated skim milk,
natural yoghurt
Fresh breadcrumbs Dried breadcrumbs
Fresh tomatoes Canned Tomatoes
Honey Jam, sugar or golden syrup
Mayonnaise Natural yoghurt
Milk Milk powder and water
Olive oil Any other vegetable oil, e.g.
soy, salad oil, canola oil
Self-raising flour 1 cup flour + 2 teaspoons
baking powder
Stock cube Vegetable cooking water,
marmite/vegemite
Tomato puree or paste Tomato sauce Recipe substitutes
19
 Food poisoning is caused by bacteria. They like moist, warm conditions.

•Reheat food only once and until it is piping hot •Wash hands well and dry them before
right through to the middle. handling food, and between preparing
•Defrost foods in the fridge, not on the bench-top. raw and cooked foods.

•Keep raw and cooked foods separate in the fridge. •Clean knives and chopping boards in
•Store raw meat in the bottom of the fridge well- hot, soapy water after preparing meat,
wrapped. fish or chicken.

•When shopping, put chilled products in a chilly bin •Cook minced meat, sausages and
if you are not going straight home. poultry until juices run clear, not pink.
•Clean dishcloths and tea towels regularly.
•Do not put cooked meat back on the
•Remember to use frozen food. Label with the same plate that held the raw meat.
date.

•Don’t leave any food in the freezer for more than •Cover and cool leftover foods as quickly
one year. Use meat sooner. as possible. Only store cooked food for
two days before reheating.

Food safety tips

20
 Check out the nutrition information on packaged food.

EXAMPLE:Apricot Muesli Bar

NUTRITION INFORMATION
Servings per package: 8
Servings per size: 32.5g Nutrition Information
Ingredients: Quantity per 32g Quantity per Panel
Cereal (rolled oats, oat Serving 100g
Use the 10/10/6 rule shown
bran), glucose, fruit
Energy 472kJ 1416kJ below to make a healthier
(Apricot), puffed rice,
(Calories) 110 Cal 330 Cal choice.
vegetable oil, white sugar,
brown sugar, honey, Protein 1.9g 2.7g
flavouring (apricot), salt. Fat - total 3.0g 9.0g Best choices per
May contain traces of Fat - Saturated 1.5g 4.5g 100g are:
peanuts or other nuts. (Saturated Fat
• Less than 10 grams fat
is unhealthy)
• Less than 10-15 grams
Carbohydrate 20.5g 61.5g sugar
Sugars 7.0g 21.0g • More than 6 grams fibre
Sodium 20mg 60mg
(Salt contains
sodium)
Fibre 1.5g 4.5g

Reading food labels

21
Recipes
Breakfasts

22
Eating breakfast gives you energy for the day. It helps children learn and adults work better. People who don’t eat
breakfast often get the mid-morning munchies – usually choosing less healthy foods to fill up on.
Cereal is the best breakfast. Cereals fortified with iron are good. The milk on the cereal provides calcium.
Including fruit helps absorb the iron in the cereal.

Choose a cereal high in fibre. Fibre is found only in Some cereals are very high in sugar,
plant foods. Fibre is good for preventing expensive and not very filling. Save
constipation. It is good for heart health, these for an occasional treat.
diabetes and some cancers. Cereals higher in Weetbix is the best everyday choice
fibre will fill you up for longer. for all the family. Look for cereals
Pre-schoolers don’t need a very high fibre cereal. with added iron.

Serving Size Amount of fibre Amount of sugar

(big eaters will eat 2 per serve per serve
serves)
Weetbix 2 biscuits 3.3 grams 0.8 grams
Porridge 1/2 cup rolled oats 3.6 grams 0.4 grams
Cornflakes 30 grams (1 cup) 0.3 grams 2 grams
Ricebubbles 30 grams (1 cup) 0.5 grams 2.6 grams
Crunchy Nut Cornflakes 30 grams (1 cup) 0.3 grams 9.6 grams
Nutrigrain 30 grams (1 cup) 0.8 grams 9.6 grams

Breakfast
23
Stove-top Porridge Microwave Porridge
Serves 2
Serves 2
1 cup rolled oats
1 cup rolled oats 2 ½ cups hot water or milk
½ cup cold water or milk Iodised salt (optional)
2 cups boiling water
Iodised salt (optional) Combine all ingredients in a large bowl (to
prevent it spilling over while cooking).
Mix rolled oats with cold water or milk in Cook uncovered on medium power for 1½ minutes.
a saucepan. Stir in boiling water and salt Stir and return for 1 minute.
if used. Bring to the boil and cook for 1
minute, stirring occasionally. Toppings:
Instead of sugar try wheat-germ, chopped
fresh or canned fruit, sultanas, chopped dates
or yoghurt.

Hints:
Mix ingredients together the night before and
leave to stand (use cold water or milk). This saves
time in the morning and improves the porridge.

For a creamier porridge, use more milk and less water.

Breakfast
24
Home-made Muesli
Most of these ingredients are in the bakery section
of the supermarket or can be bought in the bulk
bins. Experiment with other grains, nuts and dried
fruit.

4 cups rolled oats

1 cup rice flakes
1 cup wheatgerm
1 cup bran
1 cup seeds/nuts (try sunflower seeds, pumpkin
seeds, chopped peanuts)
1 cup dried fruit (try sultanas, chopped dried
apricots, chopped dates)

Mix first five ingredients in a roasting dish.

Toast in the oven for 10 – 20 minutes.
When cool add dried fruit.
Store in an airtight container.

Breakfast
25
 Weekend Treats

Pancakes Home-made French Toast

1 cup self-raising flour Maple Syrup This is a good way to use up stale bread.
1/8 teaspoon salt 1 cup brown sugar 2 eggs
1 egg 1/4 cup water 300 ml trim milk
3/4 cup trim milk 1 teaspoon vanilla essence thick sliced bread
Sift flour and salt into a bowl. Simmer sugar and water in a Whisk together the eggs and milk.
Add egg and mix to combine saucepan until sugar Melt margarine, or oil in a frypan.
Gradually beat in milk, mixing dissolves. Place each piece of bread in the egg mix
to a smooth batter. For lighter Add vanilla essence and and soak each side.
pancakes, chill for 1 hour. cool. Carefully lift out and fry each side until
Heat a lightly greased frypan brown
using oil, or margarine.
When the pancake begins to Toast Toppings
bubble, flip it over and cook the
other side till golden. Poached eggs
Tomatoes
Serve with honey, jam, golden Baked beans’
syrup. For a healthier Mashed banana
topping squeeze a lemon over, Creamed corn
or chopped fruit and yoghurt.
Or see pancake recipe for topping ideas.

Breakfast
26
Recipes
School lunches

27
 School lunches can feel like a chore but they are
important. Lunch provides about one-third of the nutri-
ents a child needs. Making lunch is a lot cheaper than
buying it. Try to save bought lunches for treats or very
busy days.

Encourage your child to eat their lunch by making it

easy to eat, keeping it fresh and getting them involved.
Variety is good, but don’t worry if they want the same
thing every day – as long as it is healthy.

The Lunch Box

Lunch boxes have a hard life – the journey to school,
then sitting around for hours in a bag or a locker.
Choose a sturdy lunchbox. In the summer keep the
lunchbox cool by using frozen bread, adding an ice-
pack (make your own ice and put in a leak-proof plastic
bag) or having a frozen drink bottle in the lunchbox.
Package food in bread bags and plastic or
washable pottles.

School lunches
28
Sandwiches The Fillings Sandwich Ideas
A good lunch should have a •Marmite, vegemite, peanut butter •Grated cheese, crushed pineapple
bread base (or rice or pasta), •Ham, left-over cold meats, tinned •Cottage cheese, chopped nuts,
some protein and fruit or veg- fish, salami, luncheon sausage, pinch of curry powder, sprouts
etables. cheese, egg, hummus •Grated carrot, crunchy peanut butter
Bread provides fibre, B vitamins •Lettuce, beansprouts, cucumber, •Creamed corn, chopped celery
and some minerals. Choose celery •Mashed egg with a little yoghurt
whole-grain or wholemeal breads •Add flavour with relish, tomato •Cottage cheese, finely chopped
for everyone in the family except sauce, mustard or mayonnaise dates
infants and toddlers. •Limit high sugar fillings like honey, •Mashed banana with a squeeze of
jam, nutella to twice a week lemon juice
Spreads •Peanut butter with honey
•Sardines with spring onions
Try sandwiches without marga- •Salmon with low-fat mayonnaise
rine or butter. There is no need
if you have a soft spread like
peanut butter, cottage cheese or The Base
honey or avocado, and it saves
money. Sliced sandwich bread is the
Drinks cheapest option. Try different brands
If you do need a spread, any for variety, or cutting the sandwich in
margarine is a better choice than Fill water bottles the night before different ways (triangle, squares, long
butter. Butter is high in and keep in the fridge or freezer. & thin), or roll-ups.
saturated fat, which is a risk for Discourage juice or cordial.
heart disease. Margarine is high Water is free and best for
in the good fats (monounsaturated their teeth.
and polyunsaturated).

School lunches
29
 Not sandwiches Packaged Food Fruit/Vegetables
Some children don’t like sandwiches There is a huge range of snack Add a small piece of fruit or cut into
or want lunchbox variety. Try: food in packages but they bite-sized pieces. Cut fruit like
•Left-over dinner can be expensive. oranges almost into quarters
(remember a fork or spoon) Have a range of pottles or bags so it is whole, but easy to eat.
•Rice, pasta or cold potatoes at home to fill yourself and save Sliced carrot sticks, cucumber,
(cut in cubes) mixed with grated money. celery sticks are also great for
cheese, ham or salad Encourage the children to bring the school lunches.
vegetables. empty containers home to re-use.
•Scones, pikelets
Clever advertisers target children.
•Crackers and cheese
They know constant nagging for
•Cheese toasties, cheese roll-ups
something usually makes the
parent give in.
Extras Be strong. Save treat foods for
special occasions. If there are
Extras need to be as healthy as the chips and muesli bars every day,
rest of the lunch. they are no longer special.
•Cheese slices, boiled egg, meat slice,
sausage
•Popcorn, nuts (school-age children)
•Dried fruit (not every day as it sticks
to children’s teeth)
•Fruit bread or buns
•Rice crackers and cheese
•Yoghurt, dairy food
•Muffins, home-made baking.

School lunches
30
 Give older children
Dairy food or Yoghurt? responsibility for choosing
Dairy food and yoghurt are both when they have packaged
great choices. They are both foods. For example buy one
low in fat and a good source of box of meusli bars per
calcium. week and divide between
Dairy food is made from milk the children. Let them decide
thickened with starch and when they have their ration.
vegetable gums. Don’t buy anymore till the
Yoghurt is made from milk following week.
thickened by a yoghurt culture.
Flavoured yoghurt and dairy food
have added sugar.
Natural yoghurt (plain) has no Home-made lunches
Packaging your own
added sugar. can be really cheap
snacks
(Examples)
It is cheaper to buy food in bulk • Egg (half a mashed egg)
Many snack bars are than lots of small
packages – you pay more for and sprout sandwich = 50c
high in sticky sugars that the packaging. • Home-made fruit muffin = 25c
can cause tooth decay. Often young children throw
Roll-ups and fruit away half-full yoghurt pottles • Yoghurt – buy 1kg and put
leathers are made of real or half a meusli bar, so in small pottles = 60c
fruit that is dried packaging your
own means you control • Orange – in season = 30c
and is very sticky. the amount.
Eat with plenty of water
or milk, or clean

School lunches
teeth afterwards.

31
Recipes
Snacks

32
Ideas for
after-school snacks
•Toast, sandwiches, fruit bread
•Popcorn (see quick snacks) Treat foods and snack foods are
•Pikelets, muffins, scones not the same. Foods that are
(see Home Baking, page 36) high in fat, salt and sugar are
•Cereal and milk best left for occasional treats
•Weetbix with spread - including meusli bars, sweets,
•Fruit fruit leathers, roll-ups, potato
•Cheese and crackers chips, chocolates, sweet bis-
•The food not eaten in the lunch-box cuits, fast-foods and fizzy drinks.
(if it looks ok to eat) Treats like strawberries (in
season), a fresh pineapple or a
Some little children are very tired Boston bun can be cheaper than
by the family meal-time so a fizzy drink or iceblock for each
an afternoon snack may be child.
more like dinner.
There is nothing wrong with
scrambled egg, baked beans
or a cheese toastie at 3.30pm.

Snacks
33
 Instant Noodles

Going Out Some quick-to-cook

Portion Sizes noodles are not as healthy
Take 5 minutes to gather as other noodles and pasta.
Portion sizes have got much
snacks before going out with They are sometimes very
bigger. We can buy ‘bumper’
children. Even if they have high in salt (especially the
packs or ‘up-size’ for little extra
just eaten it doesn’t take long flavour sachet).
cost. This makes us eat larger
for them to get their appetites They are often fried in oil
portions. The ‘normal’ serving is
back. Being caught with hungry before being
often bigger too.
children and no food can result packaged. Each noodle
in everyone getting grumpy or cake can have
For example:
buying expensive food. Grab around 3 teaspoons of fat
•1 large chocolate chip cookie =
some fruit, a packet of crack- and they are low in
8 standard biscuits
ers, the raisin container, a loaf nutrients. Keep them as an
of bread, a knife and the pea- •1 large serve French Fries = occasional snack. Make
nut butter. Take water bottles 3 small servings them healthier by adding
with water (not sweet drinks). frozen vegies.
•1 café style muffin = Other dried noodles are
If they are thirsty enough they
2 ½ standard muffins as quick and easy to cook.
will drink the water.
Check the ingredient list, if
vegetable oil is not listed it
will be a better choice.

Snacks
34
Rewards Snacking Survival
Try rewards that don’t involve Parenting can be hard work.
food. Younger children need a Remember – you decide
small reward often, like a special what’s on the menu and your
sticker, listening to a CD of their children decide how much they
choice, or an extra story before want to eat. Don’t get caught
sleep. Older children may like to in the trap of offering lots of
work towards a larger reward like different foods when the first
a special outing, special time with choice is refused. Giving in to
a parent (without sisters or constant nagging may seem
brothers), a sleep-over, or a like the easy way out.
special toy. Be in control of food choices.
If you have lots of tempting
Encourage other people who look snacks in the cupboard,
after your children to follow your children will keep nagging.
messages. Parents, an after- Have firm rules, keep treat
school care centre, grandparents foods up high (usually
and other care-givers need to give tempting for parents too), to
the same messages. A treat once avoid children sneaking food
a week at grandparents is okay, or battles. Have some food
but if they care for your children that they can help themselves
most days they need to serve to without
healthy snacks too. asking, for example fruit,
raisins or bread.

Snacks
35
 Recipes
Home baking & treats

36
Scones
Once every house always had fresh baking in the tins.
Scones are versatile. They can be served Times have changed because biscuits and other baked goods are
for morning tea, with soup as a meal, or in cheap to buy now. But baking at home is fun and you can involve
place of bread at lunchtime. the children. It can be healthier and cheaper and everyone
loves the aroma of goodies fresh out of the oven.
3 cups self-raising flour
¼ teaspoon iodised salt Pikelets
75g (5 tablespoons) margarine
1 cup self-raising flour
13⁄4 cups milk
2 tablespoons sugar
Sift flour and salt into a bowl. 1 egg
Rub margarine into the flour till it looks ½ cup low-fat milk
like fine breadcrumbs.
Add milk and quickly mix with a knife Sift flour stir in sugar.
to a soft dough. Add a little more milk Beat the egg, add the milk. Stir into
if too dry. the flour mixture. Add more milk if the
Knead a few times. Roll or pat the mixture is too stiff, or more flour if it is
dough to 2cm thick on a floured bench. too thin.
Cut into 14-16 squares. Place on a Heat the frying pan with a little
floured oven tray. margarine or oil. Drop some mixture off
Bake at 200ºC in the middle of the the tip of a spoon. When the top starts
oven for about ten minutes to bubble, turn it over with a fish slice.
or until brown. Cook until both sides are golden brown.

Variations: Variations:
Add ½ cup grated cheese, ½ cup Add ½ a mashed banana or some
sultanas or ½ cup chopped dates. grated apple.

Home baking
37
ANZAC Biscuits Weetbix Slice
¼ cup margarine 2 crushed Weetbix
1 tablespoon golden syrup ½ cup raw sugar (or brown)
1 cup wholemeal flour 1 cup rolled oats
1 cup rolled oats 1 cup wholemeal flour
1 egg, lightly beaten 1 teaspoon baking powder
1 teaspoon baking powder 1 cup low-fat milk
¼ cup brown sugar 1 cup dried fruit, e.g. raisins, roughly
½ cup coconut chopped apricots
1 cup seeds or chopped nuts,
Melt margarine and golden syrup. e.g. pumpkin, sunflower, walnuts
Mix all ingredients together.
Roll spoonfuls of the mixture Mix all the ingredients together.
into balls and place on a lightly Press into a lightly greased 18x28cm
greased oven tray. Flatten. sponge roll tin.
Bake at 180ºC for 15-20 minutes Bake at 180ºC for 25-30 minutes or
or until golden brown. Makes 2 until firm to touch.
dozen. Cut when cold. Makes 24 pieces.

Variation: Variation:
For a healthier version, replace For a treat, replace 1/3 cup of nuts
coconut with sultanas. with chocolate chips.

Home baking
38
Sultana Loaf Muffins Variations:
1 cup hot water 1 cup self-raising flour Carrot: grated carrot, walnuts,
3/4 cup sugar 1 cup bran or wheat-germ nutmeg and add 1 tablespoon
3/4 cup sultanas 1 teaspoon spice golden syrup
25g margarine or oil 1/3 cup sugar
1 ½ cups flour (wholemeal 1/2 cup dried fruit, nuts or seeds Pear: pear, dates (soak in a
and/or white) 1/4 cup oil (optional) little boiling water), ginger
1 teaspoon mixed spice 1 egg, roughly beaten
1 teaspoon baking powder 1/2 cup – 1 cup low-fat milk Courgette: courgette, add
1/2 teaspoon baking soda 1 cup grated or finely chopped 2 tablespoons cocoa powder
1/2 teaspoon iodised salt fruit or vegetable
1 teaspoon cinnamon Green coconut: courgette
Sift flour and mix in other dry ingredients. and long-thread coconut
Place water, sugar, sultanas, mixed fruit Carefully mix in grated fruit, oil, egg,
and margarine or oil in a medium-sized and milk as required. Avoid overmixing. Apple: finely chopped apple,
saucepan. Spoon into muffin trays. 1/3 cup chocolate chips
Bring to the boil, stirring occasionally, Bake at 180°C for about 20 minutes.
then cook on a low heat (uncovered) Bananas: used mashed
for 5 minutes. over-ripe bananas
Take off the stove and allow to cool.
Sift remaining ingredients into cooled
fruit mixture. Stir only enough to blend
ingredients, as over-mixing causes
toughening. Put into a cake or loaf tin.
Bake at 180ºC for 45-60 minutes.

Home baking
39
Smoothies & Iceblocks Water is the best drink Chocolate Milk
Smoothies are a snack on Water is free, always avail-
Ice-Blocks
their own. They are also able and healthy. Make it Make your own ice-blocks at
good for non-breakfast more exciting by adding ice- home. Plastic ice-block moulds
eaters. cubes, a lemon slice or mint. with sticks are cheap to buy.
It helps if you have a food Milk is a good choice. Serve The ice-blocks are quite small
processor or milkshake after or between meals. – usually 1 ½ cups liquid is
maker. If children only like flavoured enough to fill the tray.
milk, use half flavoured and
half plain milk. Make fla- Fill with:
Fruit Smoothie voured milk at home with milo •Flavoured milk
1 cup milk or quik. Get children used to •A couple of teaspoons of milo
2 tablespoons milk powder 1 teaspoon per glass (saves mixed into milk
(optional) money and less sugar). •Fruit juice
1 piece soft fruit e.g. Keep juice, cordial and fizzy •Water with a squeeze of lemon
banana, apricot, kiwifruit, drinks for weekend or birth- juice and a teaspoon of sugar.
berries day treats. Add water to juice •Mix together equal amounts of
3-4 cubes ice and cordial. orange juice and milk
Tea and coffee have tannin
Blend everything until
which stops children getting
smooth
iron from food.
and frothy.
‘Smart drinks’ like Red Bull
are high in sugar and caffeine
Variations: – and very expensive.
•Add ¼ cup yoghurt for a
thick smoothie.
•Add ½ cup fruit juice

Drinks
40
 Hints
for healthy meals

41
Base main meals around... Enjoying Mealtimes
Protein food •Get into a routine with mealtimes. •Time meals so your child is not
e.g. meat, fish, chicken, beans, nuts •Offer small servings of familiar food too tired. Young children need
and seeds. The meat should cover no and gradually introduce new foods. an early dinner, or serve their
more than one-third of your plate. main meal earlier in the day.
•If a child refuses a new food, offer
it a few more times. Children can be •Mealtimes are social times too.
Vegetables When you can, eat the evening
very cautious.
meal together.
Carbohydrates •Let your child decide when they are
to fill up hungry tummies, e.g. potato, full. They are the best judge. Turn off the television – hear
kumara, pumpkin, rice, pasta your family news instead.
•Encourage children to feed
themselves. Finger foods help. •Don’t offer lots of snack foods
between meals or after meals.

•Drinking lots of juice or milk

between meals can make a
child too full for dinner.

Dinner Tips
42
Flavouring Food Fantastic Apples Which oil to use
A little flavour can go a long Apples are plentiful and often very There is a huge range of oils on the
way. Try a little bit first, too cheap. They can be added into all market. They are high in
much can overpower the food. sorts of dishes: monounsaturated or polyunsaturated fat.
Mustard and apple coleslaw These are the good fats for your heart.
• Spices: Apple Salad • Try soybean, sunflower, canola,
cheap to buy, store in an Muffins grapeseed.
air-tight packet in the cupboard. Instead of carrot in cake • Olive oil is a good choice but
• Fresh herbs: Pork and Granny Smith casserole expensive. If a recipe has olive oil,
many people are happy to give Kumara, apple and chicken another oil can be used.
away fresh herbs. casserole • Butter, lard, dripping and animal fats
• Lemon peel (zest) and Sausage and baked bean hash are high in saturated fat.
lemon juice Apple crumble These are not good for your heart and
• Sauces Stewed apples for breakfast should be used as little as possible.
• Vegemite and marmite
adds flavour to stocks,
casseroles and sauces.

Dinner Tips
43
Cooking Pasta Cooking Rice
Pasta is a favourite food among
families. It is quick and easy to cook. There are lots of different types of
Any shape or type of pasta is a good rice, suitable for different types of
Pasta and rice are cheap, high in
choice. Packets are usually 375g or rice dishes. Generally any rice will
carbohydrates and low in fat.
500g. A large family will be fine. If you’re serving rice with a
They have B vitamins and some
probably need a 500g packet of pasta. meal long-grain is best. If you are
minerals. Serve generous
A smaller family will need half of the making a risotto, medium-grain is
amounts to fill hungry tummies.
packet. best.

Bring a large pot of water to the boil. For a small family, use 1 cup un-
cooked rice. A large family will need
Adding 1 tablespoon oil helps the 2 cups. There are different ways
pasta stop sticking together, but is not of cooking rice. Rinse the rice in
essential. cold water first. Brown rice will take
Slowly add the pasta to the boiling longer to cook.
water.
Do not cover the saucepan.
Cook for about 10-12 minutes with the
water still boiling.
Stir occasionally to stop sticking.
Drain well.

Pasta and Rice

44
There’s more than one way
to cook up rice!
Using leftover pasta or rice
Absorption Method
Bring 1 cup rice and 2 cups water Store cooked rice tightly covered in
to the boil. Keep the lid on. Turn the fridge for up to two days. Leftover
the element off and leave for 20 pasta or rice can be used in lots of
minutes. The rice will cook by different ways:
itself. Serve.
• Heat with a little grated cheese.
• Make a salad with salad vegetables
Rapid Boil and a dressing.
Bring 6 cups of water to the boil. • Put in a lunch box with grated
Stir in one cup of rice. Boil rapidly, cheese, sliced tomato and chopped
uncovered for 15 minutes. Drain. ham.
• Add to a soup.
Microwave • Cook extra rice and use for dinner
Put 1 cup of rice in a dish with 2 the next night in fried rice or
¼ cups of boiling water. Cover kedgeree
and cook on medium power for
6 minutes. Take out, stir then put
back in for another 6 minutes.
Watch it doesn’t boil over. Stand
for 5 minutes before serving.

Pasta and Rice

45
 Red meat is the best source of iron. Other good sources are chicken, fish and mussels.
Iron found in plant foods and eggs is not absorbed by the body as well. Good sources include
breakfast cereals with added iron, dark-green vegetables, wholemeal bread, dried fruit,
baked beans, dried beans, tofu.

• Choose lean meat, or trim extra fat off. • Scoop the fat off the top of So what’s the big deal
casseroles or mince. This is about iron?
• Allow about 120g uncooked meat easier to do when cool.
per person, or 100g cooked meat.
• Heat canned corned beef and Iron is essential for brain growth,
(This may not seem a lot, but it is all
pour off the fat. and to fight infection.
that is needed for most people).
• Meats that are high in fat Iron deficiency is very common,
• Watch out for fatty cuts of meat. include sausages, luncheon, especially in toddlers and women.
By the time you’ve trimmed off the salami, saveloys, pate, rolled roast,
fat, you could have lost any savings brisket, pork bones, fatty mince, If you or your child feels tired, is
you might have made. streaky bacon, meat gravy, sick a lot, has a poor appetite or
forequarter cuts, canned corned problems concentrating, ask your
• Place meat on a rack when beef, povi masima. doctor to test iron levels.
roasting, so that fat can drain away.
• Store meat well-covered near the Foods high in vitamin C help your
• Remove the skin from chicken bottom of the fridge. Keep raw body absorb iron. Most green,
before cooking to avoid added fat. meat and cooked meat separate. yellow, orange, red or purple fruits
• Grill, stew, bake or roast on a rack. and vegetables are high in vitamin C.

Meat:Getting the most for your money

46
Recipes
Meat Meals

47
Spaghetti Bolognaise * Heat oil in a large frying pan or Two meals out of one!
saucepan. Chop the onion.
1 tablespoon oil Cook for 5 minutes until soft. Make extra bolognaise sauce, top
1 large onion * Stir in the mince and brown with mashed potato and bake in the
500g lean beef mince quickly. oven for half an hour for dinner the
¼ cup tomato paste + 400g canned * Add tomato paste and tomatoes following night.
tomatoes (or 1 can/jar pasta sauce) in juice, breaking up the
1 teaspoon dried basil tomatoes. Stir in herbs or water.
1 teaspoon dried oregano (or 1 table- * Bring to the boil, reduce heat and
spoon fresh) simmer for half an hour or until
1 ½ cups water like a thick sauce.
black pepper * Cook spaghetti using the
1 packet of dried spaghetti (or other instructions on the packet.
shapes of pasta) Drain. Serve and top with mince
sauce.

Variation:
Top with fresh parsley, add chopped
carrots or mushrooms.

Meat meals
48
Meat Loaf Meal in a Dish
Adding grated vegetables to Variations: 2 tablespoons oil
meat dishes is a good way to get Add other grated or finely chopped 400g lean mince
fussy eaters to eat vegetables. vegetables. For extra flavour add 1 2 cups chopped vegetables, e.g.
500g lean mince teaspoon dry mustard and 2 gloves onion, celery, carrot, mushrooms,
3 slices of bread to crumble finely chopped garlic. frozen vegetables, pumpkin
(or 1 ½ cups fresh breadcrumbs Make a large meat loaf and save ½ teaspoon mixed herbs
or ½ cup rolled oats) some slices for school lunches. ¼ cup tomato paste
¼ cup tomato sauce 1 ½ cups water
1 egg (not essential) 2 medium potatoes, sliced
1 teaspoon dried mixed herbs or
1 tablespoon fresh herbs * Heat the oil in a saucepan. Brown
1 cup grated carrot the mince, stirring to break up, add
the chopped onions.
* Mix all ingredients together. * Add the tomato paste, herbs, water
* Press mixture into a loaf tin, or and vegetables. Pour into an oven
oven-proof dish. dish.
* Cook at 180ºC for 40-45 minutes, * Peel and slice the potatoes and
or until juices run clear. cover over the meat.
* Bake for 45 minutes or until
potatoes on top are soft and brown.

Meat meals
49
 Eggy Fried Rice
A great way of using up left-overs, or
a quick meal for fussy eaters.
Boil Up
3 cups cooked rice (1 cup uncooked
• Choose low-fat meat. rice + 2 cups water)
Trim off fat. 2 tablespoons oil
• Boil meat, cool and scrape off 1 onion chopped
fat that sets, or pour off boiling 3 rashers bacon chopped (optional)
water. 1 cup frozen peas (or other favourite
• Refill the pot and heat to boil vegetables)
again. 2-4 eggs beaten
• Add onions, garlic or herbs for 2 tablespoons soy sauce
flavour instead of salt. Heat oil in a frying pan. Fry bacon
• Add potatoes and kumara. and onion. Add peas and rice.
• Add puha, watercress, Cook for 2 minutes.
silverbeet, cabbage. Add soy sauce and mix through.
Pour eggs onto mixture and stir
through until just cooked.

Variation
Use ham, chopped sausages or
salami instead of bacon.

Meat meals
50
Stir-fries are a great way to make a little meat or chicken go a long way.
The meat needs to be very thinly-sliced and quickly cooked so it isn’t tough.
Here’s a Hint
Beef schnitzel, diced chicken, pork pieces, and left-over roast meat can all be
used. A wok or a large frying-pan can be used. Tofu is a cheap, easy protein
ingredient in a stir-fry.
It is made of soya-beans.
Beef Stir Fry Keep it in a fridge in water and use
300g beef schnitzel, flank skirt, chuck Finely chop garlic, chop onion. Heat within a few days.
or blade steak 1 tablespoon of oil in the pan, add It doesn’t need to be cooked – only
2 tablespoons oil garlic and onions. Cook for a couple heated, so add at the end of cooking.
1 clove garlic of minutes then add the other
1 onion vegetables and soy sauce. Add a
2 tablespoons soy sauce little water if the vegetables stick.
2 cups finely chopped/sliced When the vegetables are cooked Variations:
vegetables e.g. carrots, cauliflower, and slightly crisp return the meat to Try other Asian sauces like Black
broccoli, cabbage, bean sprouts, the pan and heat through. Bean, Fish Sauce, Oyster Sauce,
peppers, leeks, mushrooms, celery, Serve with noodles or cooked rice. Sweet Chilli Sauce. Add some fresh
silverbeet. ginger.
Noodles or rice To improve the flavour of tofu, or the
Cut the schnitzel into thin strips. tenderness of the meat, soak
Heat 1 tablespoon oil in a large pan (marinate) in a bit of soy sauce for an
and quickly cook the meat on both hour before cooking.
sides until just brown. Remove the If using left-over meat or tofu, add
meat from the pan. towards the end of the cooking. Heat
left-over meat till very hot.

Meat meals
51
Casseroles are a great way of Beef and Vegetable Stew Variations
using cheaper cuts of meat. They 500g beef steak
can be made during the day and • Pork and Apple: Use a similar
1 ½ cup water cut of pork and add chopped apple
put in the oven mid-afternoon to 1 onion, chopped
save cooking during the busy after- (Granny Smith is best).
2 carrots, chopped into cubes • Mushroom: Add sliced
school time. A casserole needs a ½ cup chopped celery
long, slow cooking time. Don’t turn mushrooms instead of carrots.
1 tablespoon Worcestershire sauce • Tomato: Add a can of tomatoes.
the oven up to hurry it up. If you
can, make extra and freeze for • Kumara: Add kumara cut into
Cut meat into cubes. Brown briefly on cubes.
another meal. both sides in a saucepan or frying pan.
Put in a casserole dish. Add water to
Try blade, chuck or skirt steak. almost cover. Add the
Also topside, fresh silverside, vegetables. Cover and cook at
shank/shin, brisket, spare ribs, 160°C for 1 ½ to 3 hours till the meat
oxtail. Good lamb cuts include is tender. If you like, thicken with corn-
neck or shoulder chops, leg flour or flour mixed to a paste with cold
chops or shanks. Gravy beef water, in the last half hour of cooking,
needs more trimming and shin and season to taste.
beef needs a long cooking time
Stove-top stew:
Brown meat as above in a heavy-
To bring out the flavour of the
based pan, then add vegetables and
meat, chop into cubes and quickly
liquid. Cover tightly and cook on stove
brown in a frying pan or saucepan.
top on a very low heat until tender.
Stir occasionally, adding extra liquid if
needed.

Meat meals
52
Braised Lamb Chops
with Apples
8 lamb shoulder chops, well trimmed Cover and cook at 160°C for 1¼ - 1½
2 onions, peeled and quartered hours or until the lamb chops and
1 leek, trimmed, washed and sliced vegetables are tender.
thickly Carefully pour the cooking juices into
2 apples, cored and sliced thickly a saucepan, leaving the chops and
2 carrots, sliced vegetables in the dish.
1 teaspoon dried oregano Mix the cornflour with enough water
(or 2 tablespoons fresh oregano) to make a smooth paste. Stir into the
2 cups vegetable stock (or water) cooking juices. Cook, stirring over a
2 tablespoons cornflour moderate heat until thickened.
1 tablespoon golden syrup Add the golden syrup and pour back
over the chops and vegetables in the
Heat a dash of oil in a frying pan and dish. Mix well.
brown the lamb chops well. Transfer Serve with plenty of mashed
to an oven-proof dish. potatoes.
Add a dash more oil to the pan
and brown the onions, leek and Variation
apple slices. Scatter the carrots and •Use neck, leg chops or shanks.
oregano over the lamb chops.
Pour the stock or water over.

Meat meals
53
Hamburgers
These are a favourite with children.
Home-made hamburgers are cheaper
and healthier than takeaway shops.
Bread options:
Choose your pattie, cook and put in the Choose one:
bread. Choose a spread and add some Hamburger roll
fillings. Sliced toast bread
French Bread
Pattie options: Focaccia bread
Meat pattie
Fish pattie Spread options:
Grilled bacon Tomato sauce
Cooked chicken Mustard
Lentil pattie (see page 65) Chutney
Mayonnaise
Meat Patties
Have about 100g mince for each burger.
Roll mince into a ball with wet hands.
Heat oil in a pan. Put pattie in and
flatten with a fish slice.
Cook on high heat until brown on both
sides and in the middle. This should
take about 2 minutes each side.

Meat meals
54
“Chickeny” Hints
• A whole chicken is usually cheaper • Chicken needs to be properly Chicken is often a family
to buy. Chicken pieces do save time. cooked. To test, prick with a favourite. Look for frozen
Boneless chicken is expensive but fork. If the juices run clear, not chickens on special and stock up.
you’re not paying for bones. pink, the chicken is cooked. Left-over chicken can be used
in school lunches, on pizzas, in
• Servings of chicken don’t have to • Boiling fowls or roasting fowls quiche, hamburgers, fried rice and
be large. Make sure there is plenty are cheaper. They need to be in many other ways.
of potatoes, rice or pasta. cooked for a long time so they
are not tough. Simmer fowl in
• Most of the fat is in the skin. a large pot, covered in water for
If possible, remove skin before about 3 hours.
cooking in a casserole, or remove
after cooking when roasting or • Save chicken bones to make
grilling. It is not worth trying to take stock. (see soup page 77)
the skin off chicken wings!

Meat meals
55
Chicken Casserole
4 large or 8 small chicken pieces Thicken the casserole by mixing the Chicken makes great ‘leftovers’ food
4 potatoes cornflour in a cup with ¼ cup cold for the next day:
2 onions water. Add this to the casserole near
4 carrots the end of cooking. • Sandwiches for lunches
chopped celery
1 ½ cups water Variations: • Stir-fry. Tear cooked chicken into
2 teaspoons instant chicken stock Kumara and apple casserole: pieces and add to a stir-fry near the
(optional) Use kumara instead of potatoes. Use end of cooking but make sure the
1 teaspoon mixed herbs (or 1 table- chopped apple instead of chicken is heated well.
spoon fresh herbs) carrots.
• Pasta sauce. Add cooked chicken
1-2 tablespoons cornflour to thicken
Rosemary and garlic casserole: to a pasta sauce. Serve with pasta.
Take the skin off the chicken pieces. Use fresh rosemary instead of mixed
Cut the potatoes into large pieces. herbs. Add 2 crushed garlic cloves.
Slice the carrots into rounds. Cut the
onions into chunks. Apricot casserole: Add dried
Put the vegetables and chicken apricots with other ingredients.
pieces into a casserole dish.
If using stock, dissolve in the water.
Pour the water over.
Sprinkle over the herbs. Cover.
Bake at 180°C for 1 ½ hours until
chicken is cooked.

Meat meals
56
Roast Chicken
Roast chicken is popular for special Melt margarine in a fry pan, Remove the skin from the chicken
occasions. Make the chicken go saucepan or in the microwave. pieces. Combine the other ingredients.
further with stuffing and lots of baked Cook onion for a few minutes in Place the marinade and chicken in an
potatoes, kumara or pumpkin. Follow the margarine. oven-proof dish. Marinate for 2 or more
the directions on the packet. Add the other ingredients and hours, or overnight.
A small chicken will only need about mix well. Bake at 180°C for 30-40 minutes or until
1 ½ hours in an oven at 180°C Stuff into the middle of the chicken. tender. Or, microwave on high for 12-15
while a large chicken will need minutes.
Variations: Spoon the juices over the chicken a few
up to 2 ½ hours.
A chicken will cook quicker Add celery, or mushrooms. times during cooking.
if it is covered.
Variations
Stuffing Marinated Chicken Pieces Other ingredients that could be used in
Allow extra time for a stuffed the marinade:
Marinades add flavour to chicken and
chicken. Double the recipe for • 1 tablespoon oil (sesame oil is best)
other meats.
a large chicken • 2 tablespoons orange juice
4 large or 8 small chicken pieces • 2 tablespoons sherry or red wine
¼ cup margarine 2 tablespoon soy sauce
1 tablespoon finely, chopped onion 1 tablespoon honey (or brown sugar)
2 cups soft breadcrumbs 1 tablespoon lemon juice
fresh pepper 1 clove garlic, crushed
1 apple, cut into small pieces 1 teaspoon ground ginger
fresh or dried herbs, e.g. parsley, (or 1 tablespoon freshly
thyme, sage, mixed herbs grated ginger)

Meat meals
57
Recipes
Fish

58
Home-made Fish & Chips
500g fish fillets
½ teaspoon vegetable oil Canned fish is Fish is healthy and tasty. Try
1 cup Weetbix crushed, or breadcrumbs a cheap way to buy fish. to eat it at least once a week.
1 egg Buy tins of fish in water rather The oils in fish (omega 3) are
than oil with no added salt. Look thought to be good for ‘mental
Pat fish fillets dry with paper towels so the health’, arthritis and preventing
crumbs will stick. for the Heart Tick sign.
heart disease.
Beat egg with 1 tablespoon of water in a shallow
Not all fresh fish is expensive. Fish is high in protein and low
plate.
Try the cheaper cuts in saturated fat. Fish provides
Put crushed Weetbix or breadcrumbs in a
of fish. The person selling minerals that are low in other
shallow plate.
the fish should have foods, e.g. iodine, selenium,
Dip fish in egg, and then in cereal.
some ideas of how to cook it. phosphorous, vitamin B12.
Coat both sides.
Bake 10 minutes at 230°C. Thicker fillets Lemon and parsley
may need longer. are great to add flavour to
Serve with wedges (see vegetable section). fish and often free.
Buy about 100-150g
Variation: per person.
Try to use fish or seafood
Add 2 tablespoons of sesame seeds and
on the day you
1 teaspoon ground ginger to the Weetbix.
buy it.
Add 1 tablespoon soy sauce to the
egg mixture.

Fish
59
Fish Pie Fish Cakes
Lightly break up the fish.
1 kg potatoes Add to the sauce. Add sliced 1 small can smoked fish or tuna
2 tablespoons margarine hard-boiled eggs and parsley. 3 medium potatoes, cooked and
2 tablespoons flour Pile into a large oven dish mashed
1 cup low-fat milk and cover with the mashed 1 teaspoon grated lemon rind
450g tin fish (smoked is nice) potatoes. 1 teaspoon lemon juice
2 eggs, hard boiled Cook in a 180°C oven for 1 egg
parsley (if you have it) about 20 minutes or until 1 tablespoon oil

Cook the potatoes and mash. heated through. Mix all ingredients except oil.
Melt margarine in a small Spread a little flour on a board, tip
saucepan, add flour and cook Variations: mixture out, shape into a rectangle
for one minute. • Add other vegetables like and cut into eight pieces. Shape into
Take off the stove and gradually frozen peas. round, flat patties.
stir in the milk. Put back on the • Use fresh fish. Pie pieces Heat the oil in a pan. Put four cakes
stove, stir, and cook until thick are often very cheap. into the pan. Brown on both sides.
- about five minutes.
Variations
Add flavour with black pepper,
chilli sauce, chopped parsley.
Dip each patty in beaten egg
and breadcrumbs before frying.

Fish
60
Kedgeree Quick cooking ideas Steamed
1 can tuna or smoked fish • Brush fillets with oil. Grill for about Mussels
2 cups cooked rice 5 minutes on each side. Serve with
1 onion, chopped a squirt of lemon juice and fresh Mussels are a
2 eggs, hard boiled parsley. reasonable price,
or free if you know where
Break up fish. • Cover with orange juice and bake in to collect them.
Slice eggs. the oven at 180°C for about ½ hour. They are also very high in
Heat oil in a pot or frying pan, A little bit of garlic or ginger adds iron and other minerals.
brown the onion. flavour.
Add the rice, fish, and egg. Put the mussels in
Heat and serve. • Microwave with a covering of a large pot with just
reduced-fat coconut cream on high. enough water to cover
Variation: Fish cooks very quickly in the the bottom.
Use fresh smoked fish, microwave. Add chopped herbs,
or cooked white fish. lemon slices or garlic
if you wish.
Put the lid on and
steam the mussels
until the shells open easily.
Lift out with tongs.
The liquid makes great
stock.

Fish & Mussels

61
Recipes
Beans and lentils

62
Quick beany pasta You don’t have to serve meat, fish
or chicken at every main meal. Try
1 packet of pasta another ‘protein food’ once a week.
1 440g can of cooked dried beans This could be eggs, dried, cooked
(not baked beans) beans (baked beans, chilli beans,
1 440g jar of pasta sauce kidney beans, chickpeas), lentils,
1 finely chopped onion tofu, nuts or seeds.
1 carrot chopped into cubes
Drain the beans. Add all ingredients
except pasta. Variations:
Heat gently in a saucepan until the • For meat fans, add a little chopped
vegetables are cooked. sausage, ham or cooked bacon
Meanwhile cook the pasta. Drain.
• For a tomato-lentil sauce cook ½
Serve pasta with sauce on top.
cup lentils in 1 ½ cups water

• When almost cooked add pasta

sauce and vegetables. The lentils
Baked beans are a great
replace the beans
way of introducing beans.
Try canned chilli beans • Add other vegetables of your choice
for more oomph. • Top with fresh herbs like parsley,
thyme or oregano.

Beans & lentils

63
Handy tips for cooking Dried beans and lentils
beans are very cheap.
Rinse dried beans and lentils with a sieve. Canned, cooked beans are
If you only have a little bit of
1 cup of uncooked beans makes about 3 more expensive but still much
meat, add some beans to make
cups cooked beans. cheaper than meat.
the meat go further.
Try canned borlotti beans, cannelini
Add lentils to a casserole, red Put beans in a saucepan and cover with lots beans, red-kidney beans,
kidney beans to mince, or split of water. bean mix or chickpeas.
peas to soup. Leave to soak for at least 8 hours then Lentils don’t need soaking
drain the soaking water. and are quicker to cook than beans.
Vegetarians don’t eat meat,
(Note: Lentils don’t need soaking).
fish or poultry. Some have
milk, eggs and milk products. Cover with fresh water, bring to the boil and
It is very important that simmer until very soft. The larger the bean
vegetarians eat a ‘protein food’ the longer the cooking time.
every day. They need more
than extra vegetables or a slice Lentils only need about half an hour to cook
of cheese. while kidney beans need over an hour. Once
Vegetarians who don’t eat/drink cooked, drain the cooking water.
milk products need to have
soy-milk or rice milk with added
calcium.

Beans & lentils

64
Chilli beans Lentil patties
Lentil patties are not just for hippies!
Add as much or as little chilli as your Heat the oil in a large saucepan, wok
They are easy to make and very cheap.
family’s taste buds allow. or frying pan and cook the onion and
Serve in burgers, on their own with a
garlic for a few minutes.
1 ½ cups cooked kidney beans tasty sauce or in pita bread.
Add the vegetables, beans and chilli
1 tablespoon oil
powder. Cook for 2-3 minutes. ½ cups dried lentils
1 onion, finely chopped
Add the tomatoes and the juice and 8 slices bread
1 clove garlic, peeled and finely
tomato puree. 1 carrot
chopped
Cover and simmer for 20-30 minutes. 1 onion
1 cup seasonal vegetables finely 1 large potato, cooked
Stir occasionally. OR cook in the
diced 1 egg
microwave for 10-15 minutes on high
e.g. carrot, pepper, pumpkin, cab- 1 tablespoon Worcestershire Sauce
power.
bage, 1 teaspoon curry powder
silverbeet, zucchini black pepper
Serve with:
½ teaspoon to 1 teaspoon chilli 3 tablespoons sesame seeds (optional)
• Rice
powder,
• Nacho chips and grated cheese Cooks lentils until soft. Drain well.
or 1 teaspoon chilli sauce
• Burritos In a food processor, blend all ingredients briefly,
400g tin tomatoes
2 tablespoons tomato puree Variation: adding the lentils and sesame seeds last.
(or tomato sauce) With wet hands, form into patties.
For meat-lovers, brown 200g mince Heat a little oil in a frying pan. Cook on both
with the onion. sides until heated through.

Beans & lentils

65
 Sausage and Baked Bean
Hash
A good way to introduce beans to Simmer on a low heat for 5 minutes.
the family. For a spicier meal, use a Add chilli sauce to taste.
can of chilli beans instead of baked Serve with rice or mashed potatoes.
beans.
Variation:
8 sausages, boiled and sliced
Place the sausage mixture in a
2 apples, cut into cubes
casserole dish and cover with thinly
2 onions, sliced
sliced kumara or potato. Brush with
1 teaspoon mixed herbs
a little oil and brown in an oven at
1 can tomatoes
200°C for 15 minutes.
1 can baked beans
chilli sauce to taste (optional)

Brown the sliced sausages in a little Beans are high in protein.

oil in a frying pan for 5 minutes. Set They keep you full for longer
aside. as they are high in fibre and
Fry the apples, onions, and mixed carbohydrates. Beans are
herbs in a little oil for 5 minutes. low in fat and a good
Return the sausages to the pan. Stir source of B vitamins,
in the tomatoes and baked beans. iron, calcium and zinc.

Beans & lentils

66
 Recipes
Vegetable hints & recipes

67
 Vegetables are versatile, delicious, and of course, nutritious. Make the most of vegeta-
bles by buying when in season, storing carefully and varying the way they are served.

Vege Hints
Vegetables don’t have to be expensive. Many young children prefer to munch
Frozen and canned vegetables are on raw vegetables like carrot and cel-
as good as fresh vegetables. Choose ery. If your child likes fruit, don’t worry
canned vegetables canned in water about the vegetables – their 5 serves
without salt. If a recipe has an can be mostly fruit (remember half an
expensive vegetable, look for an apple or half a banana is one serve
alternative, or try a different recipe. for a child). Add vegetables to main
Expensive vegetables are usually meals instead of serving them by
out-of-season and don’t taste as good. themselves. Try quick quiche, meat
loaf, pasta sauces and even muffins
Children often turn their noses up at (carrot or courgette muffins).
vegetables. Their taste buds are
different to adults, so some vegetables
do taste very strong. They also know
that adults want them to eat vegetables.
Try not to get into battles about
vegetables. Find out which
varieties your child likes and
serve these.

Vegetables
68
 Tips for Cooking Healthy Vegetables Storing Vegetables
Peel the skin lightly or leave on. Vegetables are very low in fat. Keep Vegetables are still alive after
Lots of nutrients and fibre are in them this way by not adding butter or harvest. Handle vegetables gently.
the skin. cooking in fat. Use the vegetables that don’t last so
Cook as soon as possible after Mash potatoes with low-fat milk long first. (Green vegetables don’t
preparing vegetables. instead of butter. last as long as carrots, potatoes, etc).
Do not soak.
Serve baked potatoes with plain Store most green vegetables, cauli-
Cook for a short time. yoghurt instead of sour cream. flower, carrots and parsnips in plastic
Salt is not needed. If you do Starchy vegetables taste delicious bags in the fridge. Use first.
use salt, make sure it is iodised. baked, e.g. potatoes, pumpkin, yams, Store peppers (capsicums) and cu-
Microwave by using a small kumara. Scrub, rather than peel the cumbers unwrapped in the fridge.
amount of water. Cook on high vegetables. Store potatoes, kumara, uncut
in a covered dish. Brush the pan with oil. Bake at pumpkin and onions in a cool, dark,
Remember that microwaved 200°C. dry place. Don’t store in plastic bags.
vegetables usually keep Wrap cut pumpkin in plastic-film and
cooking for a few minutes store in the fridge.
afterwards. Store mushrooms in a paper bag in
Steamer pots save electricity. the fridge.
Cook one vegetable, or rice, in a Store tomatoes at room
saucepan underneath and steam temperature, not in the fridge.
vegetables in the steamer pot on top.

Vegetables
69
 Some vegetables become very cheap when in season. It can be hard thinking of different ways of cooking the same vegetable everyday.

Cabbage
Courgettes/Zucchini Silverbeet/Spinach
Shred cabbage finely. Cook lightly as
overcooking ruins the flavour. Use it in: These veges are versatile for Silverbeet is easy to grow in the
• Coleslaws (see salad ideas) savoury dishes and in baking. garden. Gardeners often give it away.
• Stir-fry – Add near the end of cooking • Stir-fry – add near the end of cooking Silverbeet has a strong flavour but is
• Cook in a frying pan with crushed • Microwave - Cut into rings, cook till great mixed with other ingredients.
tender Wash well and chop finely.
pineapple, raisins and the pineapple juice
• Use in a quick quiche • Pasta sauce – chop finely and add to
If cooking Chinese cabbage – put a little oil
• Meatloaf or meat-balls - grate
with finely, chopped onion in a frying pan pasta sauce
• Muffins and cakes – grate, use in
and add soy sauce muffins or in place of carrots • Quick quiche
in carrot cake • Stir-fry – add near the end of cooking
Cauliflower • Pasta sauce – chop finely and • Savoury muffins – lightly cook, and
add to pasta sauce or mince add to cheesy muffins
Cauliflowers are often large and can last for
• Casserole – add in the last hour of
lots of meals. Cook lightly as overcooking
cooking
ruins the flavour. Broccoli can be used in the Pumpkin • Soup – chop finely and add to a
same way.
Pumpkins are often cheap in season and vegetable soup
• Stir-fry: Add to a stir-fry in the middle of
store well. Use them in both savoury • Meat-loaf or meat-balls,
cooking
and sweet dishes, including: chop very finely
• Raw or lightly cooked with a dip: Cut into • Baked pumpkin
small florets • Pumpkin soup (see recipe page 79)
• Microwave • Casserole – cube and add at the
• Add to casseroles or macaroni cheese. beginning of cooking.
• Top with grated cheese. • Boil and mash with potatoes.
• Chop finely and add to a pasta sauce • Muffins or scones – add about 1 cup
or mince. mashed pumpkin

Vegetables
70
Making Beans Sprout Baked Potatoes Potato Wedges
Bean sprouts are easy to make, and Baked potatoes can be a meal by Wedges are a great alternative to
very cheap. Children enjoy watching themselves. Potatoes are very filling. chips.
them grow. Making your own means Also try kumara. * Cut potatoes or kumara into
you always have a fresh vegetable. * Scrub potatoes. wedges.
Try mung beans, brown lentils, alfalfa * Cook in the microwave until soft * Brush with oil and cook in a baking
seeds or chickpeas. or in the oven. tray till soft at 200°C.
* Cut a cross in the top and split open.
Rinse 2 tablespoons of beans with * Heat the toppings of your choice and Variations:
water. add to the baked potato. Spicy Wedges
Place in a wide jar and cover with 1 tablespoon flour
water. Toppings:
• Spaghetti 1 tablespoon ground ginger
Leave to soak for 8 hours or 1 teaspoon Chinese five spice (op-
overnight. • Baked beans
• Creamed Corn tional)
Drain the water and rinse the beans. Mix in a plastic bag. Add wedges and
Leave the jar in a sunny place. • Pasta sauce
• Cooked onion coat well.
Every morning and night rinse and
drain the beans. • Sliced mushrooms Garlic Wedges
After about three days the bean • Chopped pepper 4 cloves of garlic
sprouts will be ready. • Sliced tomatoes 3-4 fresh rosemary sprigs
Store in the fridge. • Grilled bacon Put in a baking tray with crushed
• Chopped ham garlic and rosemary sprigs.
• Tinned tuna or salmon
• Grated cheese

Vegetables
71
A salad does not need to have
Salad Topppings
lettuce. Choose a salad and mix
a salad dressing with it.
Citrus Coleslaw
Mix shredded cabbage, orange Lemon Dressing
Make your own variations. Mix ¼ cup lemon juice and
segments and spring onions.
¼ cup oil with black pepper.
Apple Salad Red Coleslaw
Mix shredded red cabbage, crushed Yoghurt Dressing
Mix apples cut into cubes, chopped
pineapple, sliced celery and raisins. Mix 1 tablespoon lemon juice
celery and chopped dates.
(or orange juice) with ¼ cup
Carrot Salad Mustard and Apple coleslaw yoghurt. Add finely chopped
Shredded cabbage, unpeeled apple fresh herbs.
Mix grated carrots, bean sprouts and
cut into chunks, bean sprouts. Make
raisins (or sultanas).
a dressing of 1 tablespoon prepared Vinagrette
Carrot and Kiwifruit Salad mustard, ¼ cup plain yoghurt. Mix ¼ cup vinegar and ¼ cup oil.
Mix grated carrot, sliced kiwifruit and
sliced spring onions.
Pasta Salad Mayonnaise
Mix cooked pasta (not noodles), Make mayonnaise go further by
Cauliflower and Broccoli Salad cooked mixed vegetables, chopped mixing with plain yoghurt.
cucumber and sunflower seeds.
Cut into bite-size pieces, lightly cook, Curry dressing
cool and add a dressing. Potato Salad Add 1 teaspoon curry powder to
Cut cooked potato into chunks. yoghurt or mayonnaise.
Celery and Banana Salad Add bean sprouts, finely chopped
Mix sliced celery, finely chopped carrot and spring onions. Try a curry When adding apples to a salad,
carrots and sliced banana. dressing. put them in just before serving.

Salads
72
Recipes
Light meals

73
Pizza Home-made pizza base
Topping options
Home-made pizza is quick and easy. • Grated cheese 1 tablespoon dry yeast
Young children love rolling the dough • Drained, crushed pineapple ½ teaspoon sugar
and putting on the toppings. • Chopped onion 1 cup warm water
Choose 1 base, 1 spread and a • Sliced mushroom 3 cups flour (not self-raising)
variety of toppings. • Sliced peppers 1 tablespoon oil
Spread tomato spread (from the • Finely diced bacon, ham or salami
• Tinned tuna or salmon Mix the yeast, sugar and water.
options below) on the dough.
• Sliced tomato Leave for five minutes. It should start
Sprinkle with some toppings. to froth.
Finish with the cheese.
Put flour and oil In a large bowl.
Bake at 200°C for 15 minutes or until Add the yeast mixture. Mix well.
golden brown. Add more flour or water if the dough
Base options is too sticky or too dry.
• Home-made pizza dough Tip mixture onto the bench. Knead
• Ready-made pizza base and shape into a ball.
• Pita bread
• Scone dough (make a plain dough) Put in the bowl, cover and leave in a
warm place for half an hour.
Tomato spread options
• Tomato paste Punch dough down. Roll out quite
• Tomato sauce thin to fit on an oven tray.
• Pasta sauce
• Tin of spaghetti Sprinkle flour on the oven tray and
lay the rolled dough on the tray.

Light meals
74
Quick Quiche Omelette
A great way to use leftovers. Add some extra ingredients or
leftovers to turn an omelette into a meal.
3 eggs
1 cup low-fat milk 2 tablespoons cooking oil
½ cup flour 2 potatoes, peeled, cut into cubes
1 teaspoon baking powder 1 garlic clove, crushed
1 cup onion 1 tablespoon fresh herbs, e.g. parsley, chives,
1 cup grated cheese rosemary
1 x 180g tin salmon/tuna 6 eggs
Beat eggs in a large bowl.
Mix eggs and milk in a bowl.
Heat oil in a frying pan. Add potatoes and cook
Add rest of ingredients and mix.
for 5-7 minutes until just cooked. Add a table-
Place into a greased quiche dish or
spoon of water if the potato sticks.
ovenproof dish.
Add garlic and cook another minute.
Cook for 30-40 minutes at 200°C or
Pour over egg mixture.
until the liquid stops running.
To cook the top, either cover with a lid, or put
Variations the frying pan under the grill for a few minutes.
• Cooked potatoes,
sliced or cubed pumpkin or kumara Variations
•Add grated cheese, smoked fish, sliced zuc-
• 5 grated zucchini
chini, mushrooms, corn kernels, silverbeet,
• Finely chopped silver-beet
ham, leftover sausage.
• 1 can corn, drained

Light meals
75
 Toasted Sandwiches
Toasted sandwiches are an ideal snack or quick
Macaroni Cheese meal on the run. Some fillings work well cold in
Vegetable Fritters the lunchbox. Grated cheese goes further than
1 ½ cups dried macaroni sliced cheese.
2 eggs
2 tablespoons margarine ½ cup self-raising flour Bread
2 tablespoons flour Spread on the outside with a thin spread of
¼ cup to ½ cup low-fat milk
1 teaspoon dried mustard (optional) margarine
2 cups grated zucchini (see variations)
1 ½ cups low-fat milk • Wholemeal sliced bread
oil for frying
1 cup grated cheese • Hamburger buns
breadcrumbs (fresh or dried) Beat the eggs and half of the milk. • Sliced French bread
Stir in the flour and zucchini. Add
Cook the macaroni. Drain. Fillings
more milk if you need to make a Grated cheese +
Melt margarine in a small saucepan. soft batter. If the mixture is too • Baked Beans
On medium heat, stir in the flour and runny, add a little flour. • Creamed corn
mustard. Cook for 1 minute. • Crushed pineapple, well drained
Heat some oil to cover the bottom
Slowly stir in the milk. Stir until the • Sliced onion or tomato
of a frying pan.
sauce thickens. • Lean bacon, ham or salami
Place a spoonful of mixture in the
Take off the element. Stir in the grated • Pickle or relish
frying pan for each fritter. When the • Tinned fish
cheese. mixture bubbles on top, turn over
Put macaroni and cheese sauce in an with a fish slice or tongs. Cook on To Cook
ovenproof dish. Top with breadcrumbs. • Use a toasted sandwich maker.
the other side until golden brown.
Bake at 180°C until golden brown. • Cook under the grill using one slice of bread
Variations with a topping.
Variations • 2 cups grated potato or kumara • Heat a frying pan and cook both sides until
• Add a finely chopped onion or finely • 1 425g can of whole kernel corn, golden brown.
chopped bacon to the melted margarine. drained For a sweet filling try:
• Add cooked cauliflower, broccoli or celery. Fruit bread filled with mashed banana and
cinnamon.

Light meals
76
Recipes
Soups

77
Vegetable Soup Roughly chop the vegetables.
Use stock, vegetables and other Put everything in a large saucepan.
ingredients of your choice. Cover and simmer gently for 1 hour.
Cool and strain the stock through a
6 cups stock (add water if you need
sieve.
to)
Leave in any chicken meat but throw
3 cups finely chopped vegetables
away the bones and vegetables.
½ cup barley, rice, lentils, dried peas
Chill the stock overnight. Skim the fat
or soup mix
off the top.
herbs and pepper to taste Stock Stock can be frozen until needed.
Stock adds flavour to soup.
Bring the stock to the boil. Add other Commercial stocks and tinned Mussel stock
ingredients. soups are usually very high in salt.
Save the water used from steaming
Simmer for 1-2 hours until everything Reduce salt by using less stock, a
mussels. Stock can be frozen until
is cooked. home-made stock or adding other
needed.
Flavour with herbs and pepper. ingredients to a tin of soup.
Soups are great comfort meals in the Chicken Stock
winter. Serve with scones, with toast
Chicken bones or leftover roast
or with fresh, crusty bread. Garnish
chicken carcass
soup with fresh herbs, grated cheese,
2 stalks celery, including leaves
or natural yoghurt. Make croutons
2 carrots
by brushing toast bread with oil. Cut
2 unpeeled onions
into cubes and grill or bake for five
3 bay leaves
minutes.
6 cups water

Soups
78
 Fish Chowder
Quick minestrone Pumpkin Soup 2 tablespoons margarine
1 can tomato soup 1 onion, chopped 1 onion, finely chopped
1kg pumpkin 4 potatoes, peeled and cut into cubes
2 cans water
(about ½ large pumpkin) 1 carrot, peeled and cut into cubes
2 potatoes
4 cups water or stock 2 cups water or stock
2 carrots
½ teaspoon nutmeg 2 cups low-fat milk
2 onions
1 teaspoon curry powder black pepper
200g pasta (or leftover cooked
300g white fresh fish
pasta)
Peel and chop the pumpkin into large pieces. 2 tablespoons cornflour or flour
fresh parsley Roughly chop the onion. fresh parsley
Finely chop the potatoes, carrots Cover the vegetables with water in a large
Melt margarine in a large pot. Lightly cook
and onions. Roughly chop the saucepan. Bring to the boil.
onions. Add potatoes, carrots and water
tomatoes. Simmer for about 20 minutes or until pumpkin
or stock. Simmer for 10 minutes or until
Place the soup, tomatoes, juice is very soft. Puree in a food processor or potato is almost cooked.
from tomatoes, water and mash with a potato masher. Cut fish into cubes. Add to soup.
vegetables in a saucepan. Variations Bring to the boil.
Bring to the boil. Turn down the heat and add the milk.
• Spicy soup: Do not boil again or the milk will curdle.
Add pasta and simmer until pasta
Replace spices with 1 teaspoon ground ginger, Mix the cornflour to a paste with a little bit
is cooked. Add more water if
1 teaspoon cumin and 1 teaspoon coriander. of cold milk. Stir through the soup until it
needed. Sprinkle on fresh parsley.
• Carrot and pumpkin: Use less pumpkin and thickens. Do not overcook.
Variation add a few carrots.
Add cooked dried beans. • Pumpkin and potato: Add a potato for a Mussel chowder
thicker soup. Steam the mussels open in water (see fish
• Creamy soup: Add 1 cup of low-fat milk page). Save the water and use as stock in
at the end. Heat through but don’t boil. the recipe. When cooled enough, remove
the mussels from their shells. Chop into
small pieces. Add instead of fish.

Soups
79
Recipes
Takeaways

80
Takeaways are great for Healthier Supermarket Takeaway options
special occasions, on Takeaways - examples:
holidays or when we are too • Some takeaways offer food with less fat.
busy or tired to cook but they Rotisserie chicken with fresh bread and • Chinese meals with rice.
can be hard on the budget and pre-prepared salad.
• Kebabs, falafels and other Turkish/Middle
because they are often high in Fresh stuffed pasta (tortellini, ravioli) with Eastern takeaways.
fat and salt, hard on our bodies grated cheese.
• Baked potatoes – go easy on the sour
as well.
Put baked beans or chilli beans with cream.
grated cheese and grated carrot into • Meat pies – potato-topped pies are lower
There are a huge variety of
bread wraps. in fat.
takeaway choices – it’s not just
the shop down the road. Pre-prepared pizza. • Chips – thick-cut chips have less fat than
Think of the supermarket as a shoe-string.
place for takeaways too. • Burgers – choose vegetables as extras.
Grabbing a pre-prepared meal Many takeaway chains offer Additional meat and cheese add fat.
that only needs re-heating ‘healthier choices’. Some can be
• Buy less fried chicken and add potato and
is just as quick as going to a more expensive. Go easy on the
gravy and coleslaw instead of fried chips
takeaway shop. added dressings on salads and rolls
as these can add a lot of fat. • Choose pizza without extra cheese.
Limit add-ons and choose smaller por- • Buy part takeaways and part food prepared
tions. Drinks add a lot of extra at home. For example, buy hot chips and
cost – water is free. Takeaways are crumb your own fish at home. Or buy the
already a treat, save fizzy drinks battered fish and make wedges in the oven.
as a treat for another day. • Make the takeaways go further by adding
some bread or coleslaw at home.

Takeaways
81
Recipes
Desserts & Parties

82
Fruit Custard
Store bananas and citrus fruits in fruit Make custard using custard
We don’t have desserts every
bowls. Store apples and other pip fruit night anymore. Now a home-made powder, reading the directions on
in the fridge. dessert is a special treat. the packet. For extra flavour add
Many people still like something sweet sliced banana, 1 tablespoon of
Take advantage of apples, plums and
after dinner or before honey or 1 tablespoon of golden
other seasonal fruit. Slice and cook in
bed. Everyday desserts syrup, and chopped dates.
a little water or in a saucepan till soft.
can be as simple as fresh fruit, Make a chocolate pudding by
Most fruits don’t need added sugar
or flavoured yoghurt. adding 1 tablespoon cocoa to the
or peeling. Freeze extra.
Ice-cream is popular and cheap, but custard powder before making the
try to limit it to once or custard - if you add it last it’ll turn
Fruit Kebabs lumpy!
twice a week.
Bamboo skewers – 1 for each person Milk powder is cheaper than milk.
Selection of raw fruit
Marshmallows (optional)
In desserts and baking, use milk powder Instant Pudding
and water according to the instructions Add a tin of fruit salad or sliced
Cut fruit into bite-sized pieces. on the packet. banana. Set in little pottles or
Thread onto the skewer. dishes for a change.
Fruit with yoghurt dip
Toothpicks – 1 for each person
Selection of raw fruit
Flavoured yoghurt
Put the fruit on a plate. Pick up with a
toothpick and dip into the yoghurt.

Desserts
83
Chocolate Fudge Pudding Apple Crumble
This self-saucing pudding is a Measure the flour, Apple crumble is a Bake at 180°C for half
favourite with children. Even though 2 tablespoons cocoa and ¾ favourite pudding, an hour or until
it has a lot of sugar, it is very low cup sugar into a large oven- delicious served with golden-brown.
in fat. proof (or microwave-proof) custard. Try other
dish. Stir well. Add milk, vanilla seasonal fruit, or Microwave version
1 cup self-raising flour essence and margarine. Stir canned fruit. Microwave apples on
2 tablespoons cocoa
until well mixed. high for four minutes.
3/4 cup sugar
Mix ¾ cup brown sugar and 3 cups sliced apples Add topping and cook
1 teaspoon vanilla essence (op-
¼ cup cocoa together and 1/3 cup margarine for 2 minutes.
tional)
sprinkle on top. 1/2 cup rolled oats For a golden top, grill
1/2 cup low-fat milk
Carefully pour over the boiling 1/2 cup flour for 3 – 5 minutes
2 tablespoons margarine, melted
water. (not self-raising) before serving.
Topping 1/2 cup sugar
1/4 cup cocoa Cooking options 1 teaspoon cinnamon
3/4 cup brown sugar
Variations
Microwave on high for 8-12 • Use other seasonal
1 1/2 - 2 cups boiling water Layer the apples in the
minutes or until centre feels fruit like pears, kiwifruit,
bottom of a micro-wave
warm. Make sure the sauce rhubarb.
proof or oven-proof dish.
does not boil over. Or bake at
Mix the rest of the
180°C for 35-45 minutes until • Use less rolled oats
ingredients together to
firm in the centre. and flour. Add sesame
a crumbly mixture.
seeds, coconut,
Sprinkle over the top.
wheatgerm or bran.

Desserts
84
Carrot Cake Bread and Butter Pudding
2 eggs This is a good way of using stale
½ cup oil bread.
1 cup brown sugar 3 slices bread or buns
2 teaspoons cinnamon Add the sifted flour, baking powder 2 cups low-fat milk
2 cups grated carrot and baking soda. Stir until just 2 eggs
1 teaspoon grated lemon rind combined. 4 tablespoons sugar
½ teaspoon baking soda Rub the bottom of a cake tin with 2 tablespoons sultanas
1 cup white flour margarine or oil. Pour mixture into ½ teaspoon cinnamon
1 cup wholemeal flour the cake tin.
2 teaspoons baking powder Bake at 180°C for 45 minutes, or Spread the bread with margarine.
until the centre is firm or a fork Cut into small squares and put in an
Beat the eggs, oil and brown comes out clean. ovenproof dish.
sugar until thick and smooth. Leave to stand for 5 minutes in the Beat eggs and milk together. Add
Add the cinnamon, lemon rind tin. Cool on a cake rack. Sprinkle sugar, cinnamon and sultanas and
and grated carrot. Mix well. with icing sugar. pour mixture over bread.
Bake at 180°C for 30-40 minutes until
set.
The pudding will cook more evenly
if you place the ovenproof dish in a
roasting pan, which is half-filled with
boiling water.

Desserts
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Birthday Parties Favourite Foods
Birthday parties don’t have to be expensive. •Cheerios with tomato sauce
They are times for treats. Choose a few
• Fairy bread – spread bread lightly with
special party foods the children will love.
margarine, lightly sprinkle on 100s +
You don’t need to serve lots of different foods.
1000s
The excitement of the party and a few treat
foods is usually enough. • Jelly – make jelly in yoghurt pottles,
add a fruit surprise like a grape
Party tips: • Instant pudding – especially chocolate
• Lollies appear everywhere at • Chips
birthday parties – prizes, party bags, • Popcorn
cake decorations, etc. You probably
don’t need a bowl of lollies as well. • Gingerbread men – let them decorate
their own with icing, raisins and small
• Serve fruit juice with lots of ice cubes or lollies.
flavoured milk rather than fizzy drink.
• Fruit kebabs
• Party bags add expense to a party.
Instead let children take home a piece •Birthday cake: buy an unfilled sponge
of cake, their party hat and a balloon. cake, ice and decorate
• Make sure every child wins a prize.
It doesn’t have to be lollies.
Try stickers, balloons, coloured pencils,
bouncy balls, etc.

It’s party time!

86
healthy babies

87
 For the first 6 months of life, babies only Expressing breast milk
need breast milk or formula. They don’t
usually need extra fluids. On a very hot day • Expressing milk is useful if you
a formula-fed baby may need some cooled, need to be away from your baby.
boiled water. Not all babies will take milk from a
bottle. Try in advance if you know
Breast Milk is Best you will need to express.
• Express the milk with a breast
Breast milk is specially made for your baby: pump. You can do it by hand
• It changes with your baby’s needs (clean hands) if you only need a
• It helps protect your baby against infections little.
• It lowers the risk of allergies
• It is cheap, safe and ready to use • Store in the fridge for up to 5
days or freeze for 3-4 months.
Feed young babies often on demand. • Store in a sterile container.
Baby’s appetite, happiness, weight gain
and lots of wet nappies tell you how much • Warm or defrost the milk in a jug
milk your baby needs. If baby is still hungry of hot water. Don’t microwave or
after feeding from one breast, offer the next boil.
breast. • Thawed breastmilk should be
used within 12 hours.

Babies:Giving them a healthy start

88
Formula Feeding Sterilising containers
For many reasons, some parents and bottles
use an infant formula. There are a • Wash your hands. • Throw away any formula left in the
lot of brands to choose from. Once • Rub teats with dry salt, inside and bottle after feeding, as bacteria
you have found a formula that out, thoroughly. from the baby’s saliva can grow
suits your baby it is best to keep to • Rinse bottles and teats under cold rapidly.
the same one. running water. • You can make up formula for the
• Make up the formula using the • Wash with hot water, detergent and a next 24 hours and store in a
instructions on the can. Do not bottle brush. covered, sterilised jug or in bottles
dilute. Use cooled, boiled water. • Rinse again. in the refrigerator.
• Do not add anything else to the • Boil bottles, teats and equipment for • For babies under one year, only
formula. five minutes. give breast milk or formula. Do not
• All equipment needs to be very • Or use an anti-bacterial solution. give cow’s milk, goat’s milk or
clean, including hands and • Always check the temperature of the soy milk.
the bench. formula. Put some on the inside of • Babies should not be left with a
• Heat formula by placing the your wrist. It should just feel warm. bottle to suck on for a long time.
bottle in a container of hot water. • If baby is hungry and demands more, This damages new teeth.
Be very careful if heating using give more formula at each feed or add
a microwave oven. Stir well. an extra feed. Do not make the
The milk heats unevenly in the formula stronger.
bottle making ‘hot-spots’ in the
bottle.

Babies:Giving them a healthy start

89
 New-to-food tips
• Puree food in a blender or push food • Milk or water is the best drink.
Babies are ready to have solids by through a fine sieve.
four to six months. Waiting till six • Don’t offer sweet drinks or tea.
• Try one new food every 4-5 days.
months is good. It takes time for a • Do not add salt or sugar to baby
baby’s digestive system to be ready • Babies can choke easily. Make sure food.
for solids. In the past, solids used to they are sitting when eating. Don’t give
be introduced a lot earlier. small, hard foods like whole nuts until • Make extra food and freeze in ice
Introducing solids later can protect five years old. cube trays.
against food allergies. Babies and • Only put small amounts of food in
• Each baby is different, and learns to
toddlers need small meals and snacks the baby’s bowl. Throw out any
chew, swallow and eat at
often. They have small stomachs and different rates. food left in the bowl.
use a lot of energy.
• White bread is best. Fine, soft •Canned baby foods are good to use,
wholemeal breads can be introduced but more expensive.
at 15 months.

Babies:Giving them a healthy start

90
 •Baby rice, infant cereal
•Pureed apple, pear, apricot, peach,
mashed ripe banana
4-6 months Offer solids after Soft, smooth, bland •Pureed pumpkin, potato,
a milk feed. foods kumara, carrot, marrow, avocado

7 months Offer solids after a milk feed. Add iron-containing Add:

Baby can sit and is interested foods •Finely minced meat, chicken
in finger foods. •Liver, kidney
•Cooked egg yolk
•Yams, taro, puha, courgettes, cauliflower,
broccoli

8-9 months Offer solids before milk feeds Mash or finely-chop Add:
Baby has good chewing and food instead of pureed. •Finely chopped lean meat
biting skills. •Boneless fish, tofu
•Silverbeet, spinach, mashed peas,
beans, tomatoes, cabbage, creamed corn
•Fine porridge, Weetbix
•Yoghurt, custard, grated cheese
•White bread or toast, plain crackers
•Orange segments, sliced kiwifruit

1 year Offer small amounts of the •Chopped lean meat, chicken, seafood,
food your family eats whole egg, dried beans and lentils
•Whole milk – ‘blue-top’

Babies:What to feed when

91
Other hints
for households

92
Miscellaneous Cheap Cleaners Saving Power
money savers Use cheap, natural cleaners. Baking Have quick showers. Use the
• The easiest things to grow in the soda, salt, lemon juice and vinegar are all kitchen timer for teenagers.
garden are silverbeet, lettuce and effective cleaners.
Never use the oven as a heater.
parsley. Grow in pots or in a sunny • Baking soda can replace bought cream
spot in the garden. cleaners to use on benches, ovens, baths Draught-proof doors and
and sinks. Mix baking soda to a paste windows. Use curtains and
• Cloth nappies save money. Use with water. blinds.
when you can, or have some
as spares when you run out of • Put 2 tablespoons baking soda in an Use the clothes line, rather than
disposables. open container in the fridge to get rid of a dryer.
smells.
• Make your own bean-sprouts. (refer Use the washing machine only
• Use salt for cleaning stains off carpets when you have a full load.
page 71)
and babies teats. A cold water wash is easier on
• Only use the car when you need to. • Refresh the fridge and rubbish bins with the power.
Walk or bike when possible. Children lemon juice and water.
may be able to join a walking school If you are able to buy a ‘clothes
bus to school. •A strong solution of vinegar is a good horse”, it is amazing how much
toilet cleaner. you can fit on one and it saves
• Children often get tired of toys using the dryer on wet days.
•All purpose cleaning liquid: 4 litres hot
quickly. Save on the spending by
water, ¼ cup vinegar, 1 tablespoon baking
joining a toy library.
soda.

Other ideas to save money

93
Playdough Gloop Power Saving Tips when cooking
• Use pot lids that fit
3 cups white flour 2 cups cornflour
1 ½ cups salt 1 cup cold water • Use a small pot on a small element,
2 tablespoons cream of tartar food colouring (optional) and a large pot on a large element
3 tablespoons cooking oil • Cook food on the elements instead of
3 cups boiling water Pour cornflour into a bowl. Add in the oven
Food colouring water slowly, stirring constantly
and stop when water stops be- • Use a steamer
Mix flour, salt, cream of tartar ing absorbed by the cornflour. • Microwaves cook food faster
and cooking oil together in a If using food colouring, add • Make sure fridge and freezer doors
large bowl. with the water. are properly closed
Add the boiling water and food
The gloop can be scooped • Don’t overload the fridge or freezer
colouring.
Stir well until the mixture up with the fingers, squished, • Cool foods down quickly before
leaves the side of the bowl. squashed, or played with using putting in the fridge or freezer
Add more flour if the mixture kitchen utensils.
• When the oven is on, cook several
seems too sticky. Turn out of items. For example, a casserole,
the bowl and knead. muffins, home-made muesli and baked
Store in a container in the potatoes
fridge. It will last a long time.
• Electric frying pans can be used for all
sorts of cooking.They are cheaper to run
than the oven

Other ideas to save money

94
 Acknowledgments
Family Start
Te Korowai Trust
Budget Advice Nelson
Work and Income - Lynne Williams & Jill Harris
West Coast Intersectoral Forum
Public Health - promotions team
Talking Heads Top of the South Cross Sector Forum
(Supporting Healthy Communities)

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