HFG KidsCookbook2020 PDF

with
Over 50 pages
of healthy &
delicious recipes
for all ages!
2020 KIDS COOK WITH

2020 KIDS COOK WITH
2020 KIDS COOK WITH 2020 KIDS COOK WITH 2020 KIDS COOK WITH
Welcome!
At Healthy Food Guide, our mission is help make healthy
eating easy, fun and delicious! And, we believe getting
kids in the kitchen is one of the best ways to instil healthy
habits from a young age.
During this unusual time of social distancing, we know that kids
around Australia (and the world) are staying home more than
ever, adjusting to virtual catch-ups with friends and loved ones,
and a new routine of home schooling.
In fact, we think cooking is the best life lesson to learn. Cooking
can help kids with maths, reading and science. Plus, best of all,
you get a healthy and tasty meal at the end for your hard work!
This free kids’ cookbook can be downloaded and printed, but
many of the recipes can be enjoyed without having to print
anything at all! Kids (and kids at heart) — it’s time to don your
aprons and get creative in the kitchen. Just remember to always
ask an adult for help with the recipes.
Have fun & happy cooking!

From the team at Healthy Food Guide magazine
THANK YOU!
On behalf of kids and families all over Australia
and New Zealand, the Healthy Food Guide team
would like to extend a warm thanks to the brands
who helped make this free cookbook available.
Let's get!
cooking CONTENTS
HERE’S A LIST OF ALL THE TASTY RECIPES YOU’LL FIND INSIDE!
MAIN MEALS Fruit sushi............................................... 34

.Asian salad wrap................................... 14 Gluten-free nectarine &
Beef & relish wrap................................. 14 brown sugar muffins...................................9
Cheesy baked stuffed potatoes.......... 10 Granola bowls with fruit & yoghurt..... 47
Cheesy pizza pinwheels....................... 43 Lamington raspberry cake................... 46
Chicken & avocado wrap..................... 14 Lemon slice............................................ 29
Easy mac ‘n’ cheese.............................. 27 Muesli bars............................................ 22
Light & creamy carbonara.................... 41 No-added-sugar hot cross buns........... 6
Lunch box Qukes, ham No-added-sugar pancakes.................. 32
& salad monster rolls....................... 12 No-bake choc-caramel slice................ 36
Mexican beef tacos............................... 25 Pear & raspberry bread........................ 13
Mini mushroom burgers........................ 7 Pumpkin spice pikelets........................ 44
Mini sausage rolls................................. 40 Rainbow fruit & yoghurt pops............. 44
Speedy chicken fried rice.................... 21 Simple banana bread........................... 18
Tuna & corn wrap.................................. 14
Turkey & cranberry wrap...................... 14
DRINKS
Banana, oat & Milo smoothie.............. 23
Pink party floats..................................... 43
SNACKS & SWEET TREATS
Rainbow slushie.................................... 35
Anzac biscuits........................................ 16
Banana nut fudge................................. 39
COOKING CLASSES
Berry swirl yoghurt pops...................... 33
Basic tomato sauce............................... 24
Chang’s chocolate spiders.................. 28
Omelette.................................................. 4
Choc-banana bunny pops..................... 8
Rice......................................................... 20
Coconut custard with lime syrup........ 37
Scrambled eggs...................................... 4
Colourful smoothie bowl..................... 17
White sauce........................................... 26
Egg-cellent chocolate eggs................. 19
Authentic Asian Cooking Est. 1968
EGGS 2 WAYS
If you’ve got eggs, you’ve got a meal! Perfect for
COOKING CLASS
Scrambled
breakfast, lunch or dinner, eggs are a nutrition eggs
powerhouse, packing hunger-busting protein
and 11 different vitamins and nutrients, Serves 1 Cost per serve $1.20
including healthy omega-3 fats and Time to make 3–4 min
vitamin D. Just as important, vegetarian
they’re unbeatable value! diabetes friendly
2 eggs
COOKING CLASS Omelette 1 tablespoon milk
2 slices wholegrain toast
Serves 1 Cost per serve $2.20 2 Spray a small non-stick frying Fresh herbs, to garnish
Time to make 3–4 min pan with olive oil and set over (optional)
gluten free vegetarian a medium-high heat. Pour the
1 Place eggs and milk in
egg mixture into the hot pan.
a small bowl. Season with
2 eggs 3 Leave egg to firm up, without
pepper, whisk to combine.
1 tablespoon milk touching it, for 1 minute. Sprinkle
2 Spray a small non-stick
1 cup chopped baby spinach egg with spinach, tomato and
frying pan with olive oil and
1 small tomato, chopped parmesan. Place pan under hot
set over a medium-high
1 tablespoon grated parmesan grill for 1–2 minutes, until egg is
heat. Pour eggs into hot
Fresh herbs, to garnish cooked and cheese is bubbling.
pan; sizzle for 10 seconds.
(optional) 4 Carefully fold omelette in half
3 Take a wooden spoon or
and transfer to a plate. Garnish
spatula and push egg away
1 Preheat the oven grill to high. with herbs, if using.
from the side of the pan to
Place eggs and milk in a small Serving suggestion Serve
allow runny egg onto the
bowl. Season with pepper and omelette with grainy toast.
base of the hot pan. Repeat
whisk to combine.
this 2–3 times, until all the
runny egg has come into
contact with the pan. This
should take only about
60–90 seconds. The egg will
continue to cook a little as
R e a d y i n you transfer it from the pan

onto the toast.
4 min!
4 Serve egg garnished with
herbs, if using, and extra
black pepper, to taste.
Omelette
PER SERVE
876kJ/210cal Sugars 4.1g
Protein 19.2g Fibre 3.2g
Total Fat 12.0g Sodium 332mg
Sat Fat 4.4g Calcium 207mg
Carbs 4.2g Iron 3.8mg
Scrambled eggs
HIGH
PROTEIN
PER SERVE
ADVERTISING PROMOTION
No Added
Sugar HOT CROSS BUNS
YOUR KIDS FAVOURITE DELICATE SOFT SPICED EASTER BUNS – MADE
WITHOUT THE ADDED SUGAR!
SERVES: 30
PREP TIME: 1 hour
COOKING TIME: 20 min
WHAT YOU NEED

FOR THE BUNS:
• 1 tablespoon dry yeast
• ½ cup Lakanto
Monkfruit Golden
Sweetener
• 1½ cups warm milk WHAT TO DO
• 4¼ cups bread flour 1. P
lace the yeast and 2 teaspoons 5. Knock the mixture back.
• 2 teaspoons ground of the sweetener in a large bowl,
6. Roll dough into 30 even 4cm-round,
cinnamon then pour in milk. Leave for 5
2cm-flat balls. Place the balls
• 2 teaspoons allspice minutes until it froths.
on a greased baking tray,
• ½ tsp salt 2. Add remaining bun ingredients, approximately 2cm apart.
•1 ½ cups sultanas starting with the flour and
7. N
ext, pipe the cross mixture
• Zest of 1–2 oranges remaining sweetener.
over the top and allow the
• 3½ tablespoons 3. Use a mixer fitted with a dough mixture to rise about 70% in
unsalted butter, hook to mix until a smooth elastic volume (approx. 30 minutes
melted and cooled dough forms. Add extra flour if room temperature).
• 1 egg, at room needed. (Alternatively, dust a work
8. Preheat the oven to 180°C and
temperature surface with flour and knead by
bake the buns for 20 minutes
hand for 10 minutes until smooth).
FOR THE CROSSES: until golden brown, then brush
cup white flour, mixed
•½ 4. Allow the dough to rise (double with the glaze mixture or simply
with 5 tablespoons water in volume covered with a damp dust with a cinnamon sweetener
to form a paste tea towel). mixture. Serve warm.
FOR THE GLAZE:
• 1 tbsp Lakanto
ASK AN
Monkfruit Classic ADULT T
Sweetener mixed with HELP YO O
WITH TH U
I
RECIPE! S
2 teaspoons water
and ½ tsp arrowroot
FOR MORE TASTY TREATS VISIT: WWW.LAKANTO.COM.AU

BITE-SIZED
BURGERS!
Burger time! The kids won’t even miss the bun 4 Top each burger with a
when they're helping make these little marvels. piece of capsicum, small
lettuce leaf, sliced tomatoes
Mini mushroom burgers 1 Preheat the oven to 200ºC.
and pickled gherkin. Insert
Makes 6 Cost per serve $1.70 Line a large baking tray with
a toothpick to keep burgers
Time to make 25 min a sheet of baking paper.
in place.
dairy free diabetes friendly 2 Remove and reserve stems
from the mushrooms. Place
Cook’s tip You can add a
6 medium portobello the mushroom caps on the
slice of cheese on top of the
mushrooms baking tray, stem-side up.
lettuce leaves to transform the
200g lean beef mince 3 Chop mushroom stems
burgers into �cheeseburgers�.
1 egg finely. Place in a bowl with the
1 x 50g sachet pizza sauce mince, egg and pizza sauce; HIGH
PROTEIN
1 small red capsicum, cut into mix well. Fill each mushroom

PER MINI BURGER
six bite-sized pieces cap with mince mixture and
6 small lettuce leaves bake for 15 minutes, or until Protein 11.4g Fibre 2.3g
6 cherry tomatoes, halved mince is browned and cooked
6 slices pickled gherkin through. Carbs 4.0g Iron 1.3mg
FUNNY
BUNNY
This is a fun activity for the whole family!
Let the
The kids will be bouncing like bunnies to
try out these easy Easter treats! kids help!
Choc-banana 2 Chop dark and white
bunny pops chocolate and place the
PER POP
Makes 12 pops chocolate into separate 550kJ/132cal Sugars 10.1g
Cost per serve $0.60
microwave-safe bowls. Heat in Protein 2.1g Fibre 0.9g
Time to make 15 min, Total Fat 7.9g Sodium 11mg
the microwave for 30–second Sat Fat 4.0g Calcium 31mg
plus 30 min freezing Carbs 13.2g Iron 0.5mg
You will need 12 small paddle pop intervals, until melted. Add
sticks for this recipe. redor pink food colouring (if
using) to the melted white
3 medium bananas
100g 70% dark chocolate, chocolate.
100g white chocolate 3 Dip the frozen bananas into
1–2 drops red or pink food melted chocolate, turning to
colouring (optional) coat. Let the excess chocolate
¼ cup natural flaked almonds drip off; place bananas on the
Crushed peanuts, to decorate
prepared tray. Place two flaked
Large sprinkles, to decorate
almonds on top of each
1 Line a baking tray with baking banana as the bunny’s ears.
paper. Cut each banana into four
Decorate banana with crushed
pieces. Insert paddle pop stick
peanuts, and use sprinkles for
into the bottom of the banana,
going about three-quarters of the eyes and nose.
the way through. Place on tray 4 Return bananas to the
and freeze for 5–10 minutes. freezer for 20 minutes. Serve.
GF NECTARINE &
BROW N S U G A R MU F F IN S
WHAT YOU NEED MAKE
• 3 extra-large (60g each) eggs S
12
• 1 x 150g packet CORN THINS®
Original • 200g low-fat natural yoghurt
• ¼ teaspoon bicarbonate of soda • 1 teaspoons vanilla bean paste
• 100g butter, at room temperature, • 3 nectarines, diced
plus extra for greasing • Gluten-free oats and demerara
• 150g caster sugar sugar, to decorate (optional)
WHAT TO DO
1. Preheat a conventional oven to 180ºC.
Line a standard 12–hole muffin tin with
patty liners.
2. Place the CORN THINS® slices in a food

processor and blend until a fine crumb.
Stir in the bicarbonate of soda.
3. Use a stand mixer or handheld beater to

beat butter and caster sugar together
until pale and fluffy.
4. Add the eggs, one at a time, whisking

each one in with a tablespoon of the
CORN THINS® fine crumb. Use a spatula
to fold in the remaining crumb and
bicarbonate of soda, then fold in
yoghurt and vanilla until combined.
Very gently fold through the nectarine.
ivide the mixture evenly between

5. D
prepared patty liners then sprinkle
with oats and demerara sugar. Bake for
30–35 minutes until golden in colour ASK AN
and a skewer inserted into the middle
ADULT T
HELP YO O
of a muffin comes out clean. WITH TH U
I
6. Serve warm or at room temperature. RECIPE! S
CHECK OUT MORE DELICIOUS RECIPES AT

WWW.CORNTHINS.COM.AU
Easy-peasy
CHEESY TATERSGather the kids! We’ve stuffed four serves
of veg into these easy, cheesy potato skins!
prick with a fork and bake for

Cheesy baked
40–45 minutes, or until soft.
stuffed potatoes
Serves 4 Cost per serve $1.95
Remove and set aside to cool. VEG OUT!
Turn oven down to 180°C.
Time to make 40 min Struggling to get your
2 When cool enough to handle,
gluten free vegetarian fussy eater to eat their
slice potatoes in half lengthwise.
diabetes friendly peas and broccoli ‘trees’?
Scoop the potato flesh into a
Researchers have found
Recipe: Jenny de Montalk. Photography: Bryce Carleton. Styling: Niki Bezzant.

4 medium potatoes, scrubbed large bowl, taking care not to
a surprisingly simple way
1 medium brown onion, poke holes in the skin. Set the
to get kids to eat more
finely chopped potato skin shells aside.
veg. Serving vegetables
½ cup grated reduced-fat 3 Roughly mash the potato
with a favourite food can
cheddar flesh with a fork. Add onion,
entice kids to eat their
½ cup frozen corn cheese, corn kernels, capsicum
greens.
kernels, defrosted and 2 tablespoons of the sour
For example, fill cheesy
1 medium red cream; stir to combine.
spuds with veg and watch
capsicum, chopped 4 Scoop potato filling back into
their faces light up! Try
¼ cup reduced-fat sour cream shells. Gently press down, then
these other tasty combos:
2 tablespoons chopped flat-leaf pile more in. Return potatoes to
✽ Grate carrots into
parsley, to garnish cooler oven to bake for another
bolognese or meatballs.
10–15 minutes, or until heated
1 Preheat oven to 200°C. Line ✽ Top homemade pizza
through and golden on top.
with sliced mushrooms.
a large baking tray with baking 5 Garnish with remaining sour
paper. Place potatoes on tray, ✽ Cut zucchini into fries.
cream and parsley and serve.
The kids will love

vegetable-packed
potato skins oozing
with melted cheese
Cheesy
baked stuffed
potatoes
PER SERVE (2 POTATO HALVES)

LUNCH BOX QUKE HAM & SALAD

S®
MON ST E R RO L L S
ASK
ADULTAN
HELP Y TO
WITH OU
T
RECIP HIS
E!
WHAT YOU NEED WHAT TO DO
• 250g Qukes® 1. Slice six Qukes® lengthways, 3. Place into lunch box with
baby cucumbers each into four. fresh fruit and vegetables.
• 1 avocado, mashed 2. S
pread the avocado over both TIP:
• 4 green oak lettuce sides of the buns and arrange • Large edible candy eyes
leaves the lettuce over the bun bases. are available from some
• 4 slices tasty cheese Top with cheese, ham, carrot supermarkets or online at
• 4 slices ham and sliced Qukes®. Sandwich cake decorating suppliers.
• 4 round brioche bread with the bun top. Secure the Or to make your own stick
rolls, split eyes with a little cream cheese dark brown M&M’s to flat
• 1 carrot, peeled, or melted white chocolate to side of white choc melts
shredded lolly pop stick or pretzel stick with a little cream cheese
• Large edible candy and insert into the bun. or melted white chocolate.
eyes, for decoration
SIT:
FOR EVEN MORE TASTY TREATS VI
WWW.PERFECTION.COM.AU
Food for
TINY TUMMIES
Little ones will love the big bursts of berries in this healthy snack!
Pear & raspberry bread 1 Preheat oven to 160°C. centre when tested with a
Serves 10 Cost per serve $0.50 Grease a 12cm x 22cm loaf skewer. Stand in the pan for
Hands-on time 15 min pan with cooking spray and 10 minutes. Transfer to a wire
Cooking time 1 hour line with baking paper. rack to cool, and slice to serve.
2 Blitz pear slices in a food Note Pear and raspberry bread
1 x 410g can pear slices processor to form a purée. will keep in a container in a cool
in juice, drained 3 Sift flours into a large bowl. place for up to three days. Keep
1½ cups wholemeal Return husks in sieve to bowl. refrigerated in warm weather.
self-raising flour Stir in coconut and sugar.
¼ cup plain flour 4 Whisk milk, egg and vanilla
¼ cup desiccated coconut together in a jug. Add to flour
¹⁄³ cup raw sugar mixture with pear purée and oil.
¹⁄³ cup reduced-fat milk Stir until just combined, then
1 large egg, lightly beaten add in ¾ cup of the raspberries.
PER SERVE
1 teaspoon vanilla extract 5 Spoon mixture into prepared
¹⁄³ cup sunflower oil pan. Sprinkle evenly with the Protein 4.5g Fibre 4.8g
1 cup (120g) fresh or remaining raspberries. Bake for Sat Fat 2.1g Calcium 33mg
frozen raspberries about 1 hour, or until cooked in
WRAP STARS!
1 Tuna &
corn wrap
Combine a 95g can tuna
turkey, 1 small grated carrot,
¼ cup grated fresh beetroot 4 C hicken &
avocado wrap
and 20g baby spinach. Roll Spread a large corn wrap
in spring water (drained, with 1–2 tbs mashed avocado.
up and slice the wrap.
flaked) in a bowl with a 125g Per wrap: 1791kJ (429cal), Scatter over 20g baby spinach.
21.2g protein, 13.3g fat, 4.7g sat fat,
can corn kernels (drained), 52.4g carbs,22.0g sugars, 7.2g fibre, Combine 125g can corn
841mg sodium, 110mg calcium,
2 chopped shallots and 2 tbs 2.8mg iron, 2 serves veg kernels (drained), ½ finely
reduced-fat cottage cheese. chopped red capsicum, 1 finely
Place 30g lettuce over a large
spinach wrap. Top with tuna
3 Asian
salad wrap
Lay a large two-egg omelette
chopped shallot and 60g
chopped cooked chicken
mixture. Spoon over 1 tbs dill breast. Place chicken mixture
over a wholegrain wrap.
and 1 tbs gherkin relish. Roll down the centre of the wrap.
Combine 1 small grated carrot,
up and slice the wrap. Roll up and slice the wrap.
2 sliced shallots, ½ small thinly
Per wrap: 2101kJ (503cal), Per wrap: 2118kJ (507cal),
37.1g protein, 10.6g fat, 3.3g sat fat, sliced red capsicum, 60g bean 31.2g protein, 13.3g fat, 3.3g sat fat,
60.3g carbs, 13.7g sugars, 6.3g fibre, 60.0g carbs,16.9g sugars, 10.4g fibre,
606mg sodium, 105mg calcium, sprouts and 1 tsp of sesame 309mg sodium, 67mg calcium,
2.9mg iron, 2 serves veg 3.0mg iron, 5 serves veg
2
seeds in a bowl. Add 1 tsp each
Turkey &
cranberry wrap
Spread a large spinach wrap
of reduced-salt soy sauce and
mirin. Toss well to combine and 5 B eef &
relish wrap
Evenly spread 40g shaved
with 2 tbs reduced-fat cream place down centre of wrap. Roll
up and slice. reduced-fat Swiss cheese
cheese and 1–2 tbs cranberry
Per wrap: 1877kJ (449cal), over a large wholemeal wrap.
sauce. Top with 60g shaved 23.3g protein, 15.2g fat, 4.1g sat fat,
49.4g carbs, 19.3g sugars, 9.3g fibre, Top cheese with ¼ cup of
3.9mg iron, 4 serves veg cucumber ribbons, 40g
shredded kale and 80g
shaved rare roast beef, plus
1–2 tbs caramelised onion
relish. Roll up, slice.
Per wrap: 2169kJ (519cal),
44.8g protein, 14.9g fat,
6.5g sat fat, 48.4g carbs,
18.2g sugars, 4.5g fibre,
3.9mg iron, 2 serves veg
1 2 3
Recipes & food prep: Kerrie Ray. Photography: Mark O’Meara. Styling: Julz Beresford.
4 5
MARCH 2018 HEALTHY FOOD GUIDE 15

HEALTHY ANZACS
We all enjoy this little Aussie battler at any time of year — and our
healthy version lets you! With fewer kilojoules and more fibre
than a standard Anzac, this is a biscuit to remember.
Anzac biscuits
Makes 20 biscuits
Cost per biscuit $0.15
Time to make 30 min
dairy free
1¼ cups (120g) rolled oats

½ cup (75g) wholemeal flour
¼ cup (55g) firmly packed
brown sugar
2 tablespoons sunflower seeds
¹⁄³ cup (30g) desiccated coconut
2 tablespoons golden syrup
¼ cup light olive oil
1 teaspoon bicarb soda
1 Preheat oven to 180°C. Line

3 Roll level tablespoons of
a large baking tray with baking
batter into 20 balls and place
paper. Place oats, flour, sugar,
on prepared baking tray. Use
sunflower seeds and coconut
a fork to slightly flatten, leaving
in a large bowl; stir to combine.
3cm between each. Bake for
2 Pour syrup and oil into a small
10–12 minutes, or until biscuits are
saucepan with 2½ tablespoons
golden. Remove baking tray from
water; set over medium heat. Cook,
oven. Leave biscuits on tray to cool
stirring, for 5 minutes, or until PER BISCUIT
for 2–3 minutes, then transfer to a
mixture is thoroughly combined Our version Regular version
wire rack and leave to cool 372kJ/89cal 430kJ/103cal
and almost simmering. Add bicarb
completely. Protein 1.3g Protein 1.1g
and stir vigorously for 30 seconds. Total Fat 4.4g Total Fat 5.1g
Note These biscuits are just as Sat Fat 1.3g Sat Fat 3.4g
As soon as mixture bubbles and Carbs 10.8g Carbs 13.4g
chewy as regular Anzacs, but slightly Sugars 4.8g Sugars 7.4g
rises, remove pan from heat. Add Fibre 1.1g Fibre 0.6g
less crisp. Store them in an airtight Sodium 73mg Sodium 88mg
mixture to dry ingredients; stir until
container for up to 1 week. Calcium 15mg Calcium 17mg
batter is well combined. Iron 0.5mg Iron 0.4mg
COLOURFUL
SMOO T H I E BOWL ASK
ADULTAN
SERVES: 1 HELP Y TO
PREP TIME: 5 min
WITH OU
T
RECIP HIS
E!
WHAT TO DO
1. Add all ingredients milk and blend to
WHAT YOU NEED to a blender. Blend make the smoothie
until there are no thinner.
•⅔ cup (150mL) frozen banana
more chunks of fruit. 2. Pour the smoothie
plant-based milk, • ¼ cup (50g) oob
Add more frozen into a bowl. Top with
such as almond, frozen mango
fruit and blend to desired toppings
soy or coconut TOPPINGS, SUCH make the smoothie and enjoy
• ⅔ cup (100g) oob AS GRANOLA, thicker. Add more immediately.
frozen blueberries NUT BUTTER, OR
•⅔ cup (100g) oob EXTRA FRUIT
FOR MORE RECIPES, GO TO

OOBORGANIC.COM
Simple BANANA BREAD
ASK
ADULTAN
HELP Y TO
WITH OU
T
RECIP HIS
E!
WHAT YOU NEED
• 1¾ cups (265g) WHAT TO DO
self-raising flour 1. Preheat oven to 180°C/160°C. stir until just combined.
• ¼ cup (40g) plain flour Grease and line a 11 x 21cm 3. Spoon mixture into the prepared
• ½ cup (110g) caster (base measurement) loaf pan pan and smooth the surface. Top
sugar with baking paper, allowing it with banana slice.
• 1 tsp ground cinnamon to overhang. 4. B ake for 45-50 minutes or until a
• 3 (600g) overripe 2. Sift combined flours, sugar and skewer inserted into the centre
medium bananas, cinnamon into a large bowl. Stir comes out clean.
mashed in mashed bananas in a medium 5. R emove from oven and set aside
• 2 eggs, lightly whisked bowl. Add eggs and CARNATION in the pan for 5 minutes. Turn onto
• 1 cup CARNATION Creamy Cooking Milk; stir until a wire rack to cool completely.
Creamy Evaporated well combined. Add the banana 6. Cut into slices to serve.
Milk mixture to the flour mixture and
• ½ banana, sliced
lengthways
FOR MORE TASTY TREATS VISIT:

CARNATION.COM.AU
Food for
TINY TUMMIES
Recipe: Yvonne Walus. Photography: Melanie Jenkins. Styling & food prep: Jo Bridgford.
Have a crack at making these egg-stra special fruit-filled eggs!
Egg-cellent
microwave and paint the out. Eat immediately, store for
chocolate eggs
surface of the moulds to up to 2 hours in the fridge, or
make hollow eggs. Freeze freeze for a few days.
Time to make 20 min,
for 15 minutes and carefully Note Try tinned mango,
plus 1 hour freezing
remove from moulds. peaches or apricots: drain and
You will need chocolate Easter
2 Meanwhile, blitz mango and freeze prior to blending. Any
egg moulds for this recipe.
half a teaspoon of the vanilla in leftover purée can be used
½ cup dark chocolate melts
a blender until smooth. Spoon in a smoothie.
½ cup frozen mango
teaspoon-sized balls onto a
2½ teaspoons vanilla essence
plate and freeze for 45 minutes.
1½ cups (375g) extra-light HIGH
3 Stir remaining vanilla into PROTEIN
spreadable cream cheese
the cream cheese. Fill each
PER SERVE (2 halves)
2 teaspoons vanilla essence
chocolate egg shell with the
1 Place egg moulds in the cream cheese mixture. Insert a Protein 5.0g Fibre 0.3g
freezer for a few minutes until frozen fruit ball into each egg, Sat Fat 6.5g Calcium 45mg
chilled. Melt chocolate in the with a third of the ball sticking
Speedy chicken
fried rice
SPEEDY
Time to make 30 min
dairy free diabetes friendly
FRIED RICE
Did you know that
1 tablespoon canola oil
400g boneless, skinless chicken
thigh fillets, thinly sliced
1 tablespoon crushed garlic
1 tablespoon crushed ginger
cooked and cooled rice COOKING CLASS 4 cups cold cooked brown
is high in a special type
of gut-friendly fibre
Rice rice (see left)
2 eggs, beaten
called resistant starch? Makes 4 cups cooked rice 2 cups purple cabbage, shredded
All the more reason to Time to make 25–30 min 2 carrots, thinly angle-sliced
cook a big batch and gluten free dairy free 1 cup sliced button mushrooms
then enjoy leftovers in 1 cup long-grain 1 cup frozen peas
easy meals like fried rice, brown rice 1 cup mung bean sprouts
Mexican burrito bowls 1¼ cups water 4 shallots, chopped,
and warm salads. Pinch of salt plus extra, to serve

2 tablespoons reduced-salt
1 Place rice, water and salt
soy sauce
in a medium saucepan over
1 teaspoon sesame oil
high heat; bring to the boil.
Sriracha sauce, to serve (optional)
2 Reduce heat, cover and
allow the rice to simmer
1 Heat oil in a large frying pan
for 15–20 minutes.
or wok. Add chicken pieces and
3 Remove from heat, let the
sauté until browned. Add garlic
rice sit, covered, for about
and ginger; cook for 1 minute.
10 minutes, then fluff with
2 Add rice to the pan and heat
a fork before serving.
through for 2–3 minutes, stirring
well. Season the beaten egg and
pour over the rice. Gently stir the
Fast & !
rice until the egg looks cooked.
3 Add cabbage, carrot, mushroom
filling and peas to the pan and cook for

4–5 minutes, or until just tender.
4 Stir in the sprouts, shallots, soy
sauce and sesame oil, then serve
immediately. Garnish with extra
shallots, and sriracha, if desired.
Our chicken fried rice

is low in sodium,
high in healthy fibre
& so easy to make!
Speedy chicken fried rice
HIGH
PROTEIN
PER SERVE
Our fibre-rich
muesli bars will
fill hungry bellies
for hours!
NICELY NUTTY!
These fruiti-licious muesli bars are an easy snack for kids and adults!
Muesli bars 1 Preheat oven to 130°C. Lightly with a spoon or slightly wet
Makes 32 slices grease the sides of a 23 x 33 x 4cm hand to even the surface.
Cost per serve $0.39 baking tin and line base and two 5 Bake for 1 hour, then remove
Photography: Mark O’Meara. Stylist: Clara Luboff. Food prep: Kerrie Ray.
Hands-on time 15 min sides with baking paper, leaving from oven and leave to cool in
Cooking time 1 hour a little hanging over the sides. tin before cutting into 32 slices.
vegetarian 2 Warm condensed milk and Cook’s tip Use a mixture of
coconut essence in a small pan your choice of dried fruit,
1 x 400g can skim sweetened over a low heat for 2–3 minutes. seeds and nuts.
condensed milk 3 Meanwhile, combine remaining
1 teaspoon coconut essence ingredients in a bowl and mix
3 cups rolled oats well. Fold condensed milk and
1 cup chopped dried fruit coconut mixture into the rest of
PER SLICE
1 cup mixed pumpkin and the ingredients with a spoon or
sunflower seeds spatula. Protein 3.4g Fibre 1.6g
Total Fat 5.3g Sodium 11.5mg
1 cup chopped unsalted, 4 Mix well, then spread into Sat Fat 0.6g Calcium 12.1mg
raw mixed nuts baking tin and press down firmly
BANANA, OAT &

MILO SMOOTHIE
®
ASK
ADULTAN
HELP Y TO
WITH OU
T
RECIP HIS
E!
SERVE
S
1
WHAT YOU NEED NUTRITION INFORMATION –
PER SERVE
• ¼ Cup (20g) UNCLE • 3 heaped teaspoons
Energy 1,325 kJ
TOBYS Traditional Oats (20g) MILO
Protein 14 g
•2 00ml skim milk • ½ cup crushed ice
Total Fat 4.4 g
•1 banana
- Saturated Fat 1.8 g
Carbohydrate 52.7 g
WHAT TO DO - Total Sugars 32.2 g
1. Place all ingredients into a blender, blend until smooth. Sodium 122 mg
2. Pour into glass. Dietary Fibre 6.2 g
TIP:
Place banana in freezer overnight and they will chill down
the smoothie without having to add ice.
FOR MORE INFORMATION CHECK OUT:

WWW.MILO.COM.AU
When your child needs a nutritional boost.
These beef tacos

pack in four serves
of veg & loads of tasty
Mexican flavour
Mexican beef tacos
HIGH
PROTEIN
PER SERVE
BASIC
Mexican
beef tacos
Time to make 15 min
TOMATO
3 cups Basic tomato sauce
(see left)
500g lean beef mince
SAUCE
2 cups grated carrot
½ x 30g sachet reduced-salt
taco seasoning
4 medium tortillas, warmed
2 cups sliced iceberg lettuce
The best thing about this Italian-inspired, 1 cup cherry tomatoes, chopped
easy-as tomato sauce is that it’s so versatile! ½ cup grated reduced-fat
You can use dried or fresh herbs, add grated cheddar
carrot or zucchini to boost the veg, or turn it 1 Add mince, carrot and taco
into a vegetarian staple by adding canned seasoning to pan in Step 1 of
beans. The only limit is your imagination! Basic tomato sauce recipe, and
cook, stirring, until browned.
2 Continue with Step 2 of sauce
COOKING CLASS Basic tomato sauce recipe. Simmer sauce for about
Makes approx. 3 cups 1 Heat the olive oil in a large 10 minutes, or until thick.
Time to make 30 min non-stick frying pan or saucepan 3 Serve the taco mince on warm
over medium heat. Sauté (fry tortillas with lettuce, the cherry
gluten free dairy free
while stirring) the onion for tomatoes and cheese.
vegetarian
3–4 minutes. Add garlic and
1 tablespoon olive oil
cook for another minute, until
1 brown onion, chopped
you can smell garlic changing
Recipes & styling: Jo Bridgford. Photography: Melanie Jenkins.
2 garlic cloves, crushed

from raw to cooked.
2 tablespoons no-added-salt
2 Stir in tomato paste, dried
tomato paste
herbs and canned tomatoes.
1 tablespoon dried mixed herbs
Season with cracked black
2 x 400g can no-added-salt
pepper. Simmer sauce for
chopped tomatoes
15–20 minutes, or until thick.
Freeze r
for late
Rich in
calcium
Easy mac �n� cheese
PER SERVE (with 1 cup salad)

Easy mac �n� cheese

Time to make 30 min
vegetarian diabetes friendly
EASY MAC
2 cups frozen mixed
vegetables
1 cup grated reduced-fat
& CHEESE
cheddar
2 cups hot white sauce
(see below)
4 cups cooked macaroni
There’s nothing quite like a creamy white sauce, (or other small pasta)
but when made with butter and cream it can ½ cup panko bread crumbs
be high in saturated fat. We’ve given the classic Garden salad, to serve
recipe a healthy makeover, so you can use it as 1 Preheat oven to 180°C. Steam,
the base for a range of meals, such as delicious boil or microwave vegies until
mac ‘n’ cheese, creamy leek and chicken pies, tender. Drain and set aside.
or mouthwatering lasagne. It’s easy cheesy! 2 Add ¾ cup of the grated
cheddar to the white sauce
COOKING CLASS White sauce once all the milk has been
added, and stir through until
Makes 2 cups Time to make 10 min ¹⁄³ cup at a time. As you add the melted and combined.
vegetarian milk, keep whisking at all times 3 Combine the cooked vegies
so no lumps form. Every so often, and the pasta in a large, deep
50g reduced-fat table spread
use a spoon to run around the baking dish. Pour over cheese
50g plain flour
edges of the bottom of the pan sauce and toss well to coat.
1½–2 cups reduced-fat milk
as you whisk. Reduce the heat or 4 Sprinkle over panko crumbs
1 Place table spread in a medium and remaining cheddar. Bake for
take the pan off the heat at any
heavy-based saucepan over a 15–20 minutes, or until topping
stage if you need time to whisk.
medium heat. Melt until it sizzles. is bubbling and golden. Serve
4 Keep adding the milk until it
2 Sprinkle over flour and whisk mac �n� cheese with salad.
is all used up, or until you have
until combined. Allow the mix
a smooth creamy sauce. If you
to bubble and cook for about
have any lumps at this stage you
1 minute, stirring often. Do not
can whisk like crazy, or, if all else
let the flour mix brown!
fails, strain it through a sieve.
3 Add the milk slowly, about
C h
Ch
a n
o
g
c
’
o
s
l a t e SPIDERS
N
ASK A TO
ADULTYOU
HELP THIS
WITH IPE! WHAT TO DO
REC 1. Microwave chocolate in safe mixing papers or straight onto a tray lined
bowl. Check and stir at 30-second with baking paper. Sprinkle sugar
intervals until melted. Alternatively, strands or hundreds and thousands
WHAT YOU bring about an inch of water to a over the top and refrigerate for
NEED simmer in your saucepan. Set the 1 hour.
• 1 pkt Chang’s heatproof bowl in the mouth of the 3. Store in airtight container in
Original Fried pot, making sure the water doesn’t the fridge for 2 weeks.
Noodles or touch the bottom of the bowl. Stir TIP:
Chang’s Gluten chocolate occasionally as it softens. • Chocolate melts also works well
Free Fried When you have just a few small with this recipe. It gives a smoother
Noodles unmelted chunks, remove bowl texture.
• 225g chocolate from heat (residual heat will melt •T he spiders can be kept in a
melts (milk, dark or the rest). sealed container in refrigerator
white chocolate) 2. Add noodles and combine well for up to 2 weeks.
• Hundreds & until all are coated. Spoon the • They can be kept in freezer for
thousands mixture into individual cupcake even longer time.
FOR MORE TASTY TREATS VISIT: WWW.CHANGS.COM

Makeover
LEMON
SLICE
Lemon slice heat for several minutes, until it Our version

Serves 15 Cost per serve $0.34 melts. Set aside to cool. Add PER SERVE
Time to make 30 min table spread and egg white to 770kJ/184cal Sugars 14.1g
flour mixture and stir until well
1 cup plain flour Total Fat 7.8g Sodium 72mg
combined. Press mixture evenly Sat Fat 4.9g Calcium 11mg
½ cup self-raising flour Carbs 25.3g Iron 0.3mg
over base of prepared pan. Bake
¾ cup caster sugar
125g reduced-fat table spread
for 15 minutes, or until golden. Traditional version
3 Meanwhile, combine egg PER SERVE
1 egg, separated
yolk, cream, lemon rind, juice, 1375kJ/329cal Sugars 34.3g
¾ cup light thickened cream Protein 2.9g Fibre 1.9g
cornflour and remaining sugar Total Fat 17.0g Sodium 159mg
Zest of 2 large lemons Sat Fat 11.6g Calcium 49mg
in a saucepan and place over Carbs 42.1g Iron 0.7mg
¾ cup lemon juice
medium-high heat. Whisk until
2 tablespoons cornflour
1 tablespoon icing sugar
mixture comes to the boil and What we did:
thickens. Pour mixture over hot
1 Preheat oven to 180°C. Line Replaced
the condensed
slice base. Spread evenly and milk with light cream
a 30cm x 20cm slice tin with
stand to cool. A
 dded more lemon zest
baking paper. Combine flours and juice
4 Once cooled, cut into 15 squares
and ¼ cup sugar in a large bowl. R
emoved the coconut
and dust with icing sugar.
2 Place table spread into a small from the base
saucepan and place over low
Swap sugary drinks for

this healthy icy treat!
Recipe: Jenny de Montalk. Photography: Bryce Carleton. Styling: Jo Bridgford. Illustration: iStock.
PER SERVE
Energy 189kJ/45cal Sugars 9.1g
Food for
TINY TUMMIES
Rainbow slushie SMART SIPS
Time to make 15 min, plus School holidays are here and l FRUITY ICE CUBES Half-fill
4 hours or overnight freezing the kids are nagging for an ice-cube trays with mixed berries
gluten free dairy free icy cold drink. Obviously, (or other chopped fruit) and top
water is the best way to up with water. Freeze, then pop
2 cups chopped, seeded
rehydrate, yet almost half of them into a glass of water with a
watermelon
Aussie kids are having a sugar- straw for a fun and fruity drink.
2 cups chopped, seeded rockmelon
sweetened drink every day. l DILUTED JUICE You can
2 cups chopped, seeded honeydew
Sugary drinks are loaded with dilute one part fruit juice with
Mint leaves, to garnish
extra kilojoules, and ramp up four parts water to give the kids
1 Blitz watermelon in a blender the risk of obesity, type 2 a slightly sweetened beverage
until smooth. Pour into a shallow diabetes and tooth decay. without loads of added sugar.
plastic container. Rinse blender So what do you do when the l MILK It’s 90 per cent water, so
well and repeat with rockmelon, kids want fruit juice, cordial or it helps keep kids hydrated, but
then honeydew. Freeze all 3 of the soft drink? Try these five easy also provides 10 essential
containers for 4 hours, or ways to beat the heat. nutrients, including calcium for
overnight, until frozen. l ICED WATER When it’s hot, strong bones and teeth.
2 About 20 minutes before you’re chilled water is more refreshing l FROZEN FRUIT Freeze
ready to serve, remove the than plain old tap water. Pop grapes, pineapple rings, berries
containers of frozen melon from water bottles in the freezer and orange quarters, and serve
the freezer to allow them to thaw a overnight and let them thaw as a snack on a hot day. Or try
little. Mash to a slushie over the course of the day. our yummy Rainbow slushie!
consistency, using a fork.
3 To serve, spoon the frozen
Fun facts ❋ The human body is up
to 60 per cent water
honeydew among 6 tall glasses.
Repeat with a rockmelon layer. about ❋ Kids and teens need to drink
Finish with a watermelon layer and H2O 5–10 glasses of water a day
garnish each glass with a couple ❋ Koalas are among the only
of mint leaves. animals that do not drink water
Cook’s tip Stir the melon a few ❋ Humans can live about a month without food,
times as it freezes, to achieve a
but only one week without water
better consistency. ❋ 75 per cent of Earth is covered with water
No Added
Sugar PANCAKES
FLUFFY, LIGHT AND BUTTERY SUGAR-FREE PANCAKES – AN EASY AND
DELICIOUS START
TO YOUR KIDS MORNING, WITHOUT THE SUGAR CRASH AFTERMATH
!
SERVES: 4
WHAT YOU NEED
• 1½ cups plain flour • 4 tablespoons unsalted
• 2 teaspoons whey powder butter, melted ASK
• 3 teaspoons baking powder • 1 egg ADULTAN
• 2 tablespoons Lakanto Monkfruit •½ teaspoon coconut oil HELP TO
Classic Sweetener WITH YOU
T
• 1¼ cups milk RECIP HIS
E!
WHAT TO DO
1. Mix the flour, whey powder, baking
powder and Lakanto Monkfruit Classic
Sweetener together in a bowl.
2. Add the milk and melted butter and

lightly whisk. Add the egg and mix
until smooth.
3. Heat the coconut oil in a medium-sized

non-stick pan over a high heat. Use a
large spoon or small ladle to add the
pancake mix to the centre of the pan.
4. Once the pancake starts to form small

bubbles on the surface it should be
ready to flip.
5. Once golden on both sides, transfer

each pancake to a paper towel to
remove excess oil.
6. Serve immediately with your

favourite toppings.
FOR MORE TASTY TREATS VISIT: WWW.LAKANTO.COM.AU

BERRY NICE!
Cool pops are a fun way to add more fruit and dairy to your day!
Berry swirl
yoghurt pops
Makes 10 x 100ml popsicles
Cost per serve $0.65
plus overnight freezing
500g reduced-fat
Greek-style yoghurt
1 teaspoon vanilla essence
¹⁄³ cup icing sugar
300g frozen mixed
berries, thawed
1 Blend the yoghurt, vanilla

and half of the sugar in a
blender or food processor
until well combined. Transfer
the mixture to a jug.
2 Add frozen berries and
remaining icing sugar to
blender or food processor.
Pour in 1 cup of the vanilla
yoghurt mixture and process moulds just
until smooth and combined. before serving. If
3 One-third fill popsicle moulds popsicles are difficult to remove,
with the vanilla yoghurt mixture, wrap a warm, damp cloth around
then top up with berry mixture. moulds for a few seconds and
Run a skewer through each they should slide out easily.
mould to create a swirled effect. Cook’s tip Popsicle moulds are
4 Place in freezer for 1 hour, then available in different shapes and
PER POPSICLE
insert a popsicle stick in each one sizes from department stores and
and return to freezer for several specialty kitchen shops. Popsicle Protein 3.3g Fibre 1.1g
hours, or overnight until solid. sticks are available from craft Sat Fat 0.1g Calcium 110mg
5 Remove popsicles from the shops and newsagents.
FRUIT-i
SUSH-i
Fun to make, pretty to look at and yummy to
eat, fruit sushi takes the cake as a healthy treat!
Fruit sushi
through the cooked rice.
Fussy eaters
2 Tip the sushi rice out onto a
Time to make 20 min, plus
clean baking tray and spread If your little one is fussy when
cooling time
gently, fanning to cool (or just it comes to trying new foods,
gluten free
leave the rice to cool). you’ll know the stress that can
1 cup sushi rice set in around the dinner table.
3 Once rice is cool, shape into
So, here’s our top five tips to
Recipe: Jenny de Montalk. Photography: Bryce Carleton. Styling: Niki Bezzant.

½ cup light coconut milk
small oblongs, using slightly help ease the tension when
2 teaspoons honey introducing unfamiliar foods
wet hands. Roll half of the sushi
Juice of 1 lime to children:
pieces in toasted sesame seeds.
1 tablespoon toasted Create a relaxed eating
sesame seeds
4 Top rice pieces with slices
of your favourite fruit, such as
✽ environment Angst can
worsen picky eating.
1 cup sliced fruit (eg, kiwifruit,
kiwifruit, orange or mango.
Serve new foods with
strawberries, orange, mango)
²⁄³ cup frozen mixed berries
Chill sushi until ready to serve. ✽ familiar ones — like fruit in
the form of sushi!
5 Place berries into a small
1 Rinse the sushi rice under cold saucepan over medium heat. Be persistent They may
water. Place rice, 1½ cups water, Cook, stirring, until they start ✽ need up to 10 exposures to
a food before taking a bite.
coconut milk and honey in a to boil. Reduce heat to low;
Lead by example by eating
medium saucepan over medium
heat. Cover and bring to the boil.
simmer berries for 2 minutes.
Remove from heat and pour
✽ together as a family.
Involve your children in
Reduce heat to low and simmer
for 10–12 minutes, or until liquid
sauce into small serving bowl.
6 Serve fruit sushi with berry
✽ shopping and cooking to
help with familiarity.
is absorbed. Fold the lime juice dipping sauce on the side.
Offer a variety of different

coloured fruits to increase your
child’s acceptance of new foods
PER SERVE (3 pieces)

N o B a k e C H O C - C A R A ME L S L IC E
A HEALTHY TWIST ON A CHILDHOOD FAVOURITE WITH THE
INCLUSION OF FRESH DATES, CASHEWS AND PEANUT BUTTER.
LESS SICKLY SWEET THAN TRADITIONAL CARAMEL SLICE
RECIPE, BUT EQUALLY AS DELICIOUS!
WHAT TO DO
BASE melted Copha and
1. Grease and line process until smooth.
a 20cm square tin. 3. S poon over the
Make sure the paper biscuit base and
has a 2cm overhang. smooth the top
2. Using a food using a pallet knife.
processor, process
the cashews, rolled CHOCOLATE TOPPING
1. In a medium
oats, coconut, dates
heatproof bowl,
and melted Copha
combine together
until they resemble
the chocolate and
fine breadcrumbs.
Copha. Place bowl
Use the back of a
over a pot of lightly
spoon to press the
simmering water.
ASK ANO SERVES: 24 bars or mix firmly and evenly
Stir occasionally until
ADULT T U 48 bite-sized pieces into the baking tray.
melted. Remove
HELP YOHIS PREP TIME: 20 min, plus Put in the fridge to
from heat.
WITH T E! 1 hour setting time set for 10 minutes.
RECIP 2. Pour chocolate mix
over caramel and
RAW CARAMEL
put in the fridge for
WHAT YOU NEED FILLING
1 hour to set. Slice
• 20 fresh pitted dates, 1. Place the cashews
BASE into 24 bars or 48
• ¾ cup unsalted roughly chopped in a small bowl and
bite-sized pieces.
cashews • ¼ cup boiling water pour over boiling
• ½ cup rolled oats • ¼ cup smooth
water to cover. Set TIPS:
• 1 cup desiccated aside to soak for • Melt the Copha in
peanut butter
coconut 5 minutes. Drain. microwave on high
• 1/3 cup Copha, 2. U
• 6 fresh pitted dates sing a food or in a saucepan
melted (see Tips) processor, process until fully melted.
•1 /3 cup Copha,
melted (see Tips)
CHOCOLATE TOPPING the dates, cashews • You can keep this
• 100g dark chocolate, and boiling water for slice in the fridge
RAW CARAMEL
chopped 4 minutes or until for up to a week. Or
FILLING
• 1¼ cups unsalted • 1 tablespoon Copha, smooth. Add the freeze cut slice for
cashews chopped peanut butter and up to 2 months.
FOR MORE TASTY TREATS VISIT: WWW.COPHA.COM.AU

POTS OF GOLD!
Recipe: Niki Bezzant. Photography: Melanie Jenkins. Styling & food prep: Sarah Swain.
Our egg custards are an easy, high-protein dessert, ideal for growing bodies.
Coconut custard Zest and juice of ½ lime, plus for 5 minutes to cool. Chill in
with lime syrup extra zest, to serve the fridge for at least an hour.
Pulp of 1 passionfruit, to serve 4 Make lime syrup: Combine
Hands-on time 10 min
all ingredients in a saucepan
1 Preheat the oven to 190°C.
Cooking time 30–35 min,
and simmer for 10 minutes,
Place coconut milk, milk, sugar,
plus 1 hour chilling
or until the syrup thickens.
vanilla and eggs in a large jug
dairy free 5 To serve, pour warm syrup
and whisk until combined.
over the custards, and top each
2 Pour custard mixture into
1 x 400ml can reduced-fat
with a little of the passionfruit
6 x 1 cup-capacity ramekins
coconut milk
pulp and extra lime zest.
or ovenproof dishes. Place
250ml reduced-fat milk
ramekins in a roasting pan.
¹⁄³ cup caster sugar
Pour enough hot water into HIGH
1 teaspoon vanilla extract PROTEIN
the pan to reach halfway up
3 eggs
PER SERVE
the sides of the ramekins.
Lime syrup 734kJ/178cal Sugars 21.3g
3 Bake for 30–35 minutes, or Protein 5.3g Fibre 0.5g
¼ cup brown sugar Total Fat 7.9g Sodium 62mg
until just set. Remove ramekins
¼ cup water
from water bath and set aside Carbs 21.5g Iron 0.6mg
Want more
recipes? 
All dietitian
approved
gluten free
dairy free
diabetes friendly
vegetarian
VISIT 38 www.healthyfoodguide.com.au
healthyfoodguide.com.au
FOR HEALTH NEWS, NUTRITIOUS RECIPES AND GREAT PRIZES!
Let's go Banana nut fudge
BANANAS!
Makes 8 squares
Cost per square $0.35
plus 2 hours freezing
Let your little monkey go a wee bit nuts helping
gluten free dairy free
you make this healthier banana nut fudge.
vegetarian
1 large banana
½ cup peanut butter
with chia seeds
1 tablespoon light olive oil
1 teaspoon vanilla essence
½ cup shredded
coconut
1 Blend all ingredients

(except the shredded coconut)
in a food processor until well
combined.
2 Line a small rectangular slice
tin with baking paper. Transfer
fudge mixture into the tin and
spread evenly over the surface.
Sprinkle fudge with coconut.
3 Place the fudge in the
freezer for at least two hours
to set. To serve, remove and
cut fudgeinto eight squares.
Cook’s tip Store fudge in an
airtight container in the freezer
for up to two weeks.
WHY WE LOVE FRUIT!
Eating enough fruit isn’t only important for adults — our little ones
benefit from having their share too. It can be a struggle at times
to get kids to eat fruit, but your efforts will bring major benefits in HIGH
PROTEIN
the long run — so keep on encouraging and keep providing!
There’s no such thing as a ‘best’ fruit, but bananas in PER SQUARE
particular are good for kids because they’re soft enough for
their little teeth, they taste sweet and they're easy to pop into 845kJ/202cal Sugars 3.3g
school lunch boxes. A banana also helps provide a dose of fibre Protein 5.6g Fibre 3.1g
along with essential nutrients, such as potassium and vitamin C.
So, go bananas! Carbs 5.3g Iron 0.6mg
Fun FINGER FOOD!

Mini sausage rolls 3 Cut the sheets of puff pastry Using a sharp knife, cut a small
Makes 30 Cost per sausage roll
in half. Place a thick line of the slit in the top of each roll. Bake
$0.70 Hands-on time 30 min
mince filling along the middle of for 15 minutes, or until golden.
Cooking time 15 min
the length of one pastry sheet Allow sausage rolls to cool on
half; dampen the edges with tray slightly, then serve warm.
750g lean beef mince
a little water, then roll it up.
1 medium zucchini, grated
4 Cut the length into five mini
1 medium carrot, grated
sausage rolls and place rolls PER SERVE (2 sausage rolls)
1 small onion, finely chopped 960kJ/230cal Sugars 1.5g
on prepared tray. Repeat with
2 teaspoons paprika
remaining filling and pastry Total Fat 9.2g Sodium 226mg
1 tablespoon chopped Sat Fat 3.9g Calcium 16mg
sheets to make 30 sausage rolls. Carbs 19.0g Iron 1.7mg
fresh oregano
5 Brush sausage rolls with milk
1 tablespoon sweet chilli sauce
and lightly spray with olive oil.
1 tablespoon reduced-salt
soy sauce
1 tablespoon balsamic vinegar
1 egg
1 cup rolled oats
3 sheets ready-rolled
Recipe: Alice Brodie. Photography: Devin Hart. Styling & food prep: Sarah Swain.
reduced-fat puff pastry

2 tablespoons
reduced-fat milk
1 Preheat oven to
180°C. Line a large
baking tray with
baking paper.
2 Place mince in a
large mixing bowl
with zucchini, carrot,
onion, paprika and
oregano. Add sweet chilli
sauce, soy sauce, vinegar and
egg, and combine. Add oats
and knead mixture together
well using clean, wet hands.
Light &
creamy CARBONARA ASK A
SERVES: 6 ADULT N
PREP TIME: 10 min HELP Y TO
WITH OU
COOKING TIME: 15 min T
RECIP HIS
E!
WHAT YOU NEED
• 375g wholemeal
fettuccine
• Olive oil spray
• 2 skinless chicken
breasts (400g),
sliced thinly
• 7 lean shortcut
bacon rashers (100g),
sliced thinly
• 1 medium onion,
sliced thinly
• 2 cups sliced
mushrooms
• 1 tablespoon cornflour
• 375mL NESTLÉ
CARNATION Light &
Creamy Cooking Milk WHAT TO DO
• 2 cups baby spinach 1. Cook pasta according 3. Blend cornflour with
• 2 tablespooons grated to directions on packet, ¼ cup (60ml) NESTLÉ
parmesan cheese drain and keep warm. CARNATION Light &
2. Meanwhile, heat a large Creamy Evaporated Milk.
frying pan, spray with oil; Add to frying pan with
MAKES 6 SERVES (261g per serve) add chicken and cook for
ANALYSIS SUMMARY
remaining milk, stirring
Quantity per Serving Quantity per 100g 5 minutes or until browned constantly until the sauce
Energy (kj) 1649.34kj 630.82kj and cooked through. Add boils and thickens, stirring,
Protein (g) 31.30g 11.97g bacon and onion, cook add pasta and baby
5.36g 2.05g
Total Fat (g) for 3 minutes; then add spinach; toss through.
- Saturated Fat (g) 2.30g 0.88g
19.31g
mushrooms and cook a 4. Sprinkle with cheese.
Carbohydrate (g) 50.48g
11.17g 4.27g further 1 minute. Serve immediately.
Sugars (g)
Dietary Fibre (g) >7.02g >2.68g
Sodium (mg) 398.85mg 152.55g
FOR MORE TASTY TREATS VISIT:

CARNATION.COM.AU
Let’s
PARTY!
Kid’s parties might be on hold,
but you can still celebrate that
special someone’s birthday with
these fun and healthy options!
cheesy pizza pinwheels
HFG tip
Retain rhubarb pulp
pink party floats to stir through plain
yoghurt, as a topping
for cereal or to use
in baking
Pink party floats

Time to make 30 min
gluten free Cheesy pizza lightly oiled bowl, cover and
pinwheels leave in a warm place to rise for
4 cups roughly chopped
Makes 20 Cost per serve $0.65 30 minutes.
fresh rhubarb
Hands-on time 35 min, 3 Heat olive oil in a large non-stick
2 tablespoons honey
plus 30 min rising time frying pan over a medium heat.
1 cup frozen raspberries,
Cooking time 12–15 min Add the onion, garlic, carrot and
thawed slightly
vegetarian capsicum, and cook for 2 minutes,
2 litres chilled soda water
then add remaining vegetables.
8 scoops reduced-fat 1 tablespoon yeast
Cook until tender. Add tomato
vanilla ice cream 1 teaspoon sugar
passata, chopped tomatoes and
½ cup freeze-dried 1 cup plain flour
herbs. Season with cracked black
raspberries, to garnish 2 cups wholemeal flour
pepper. Cook for 5–10 minutes to
1 Preheat the oven to 180°C. Filling
reduce slightly. Remove from heat
Line a large baking dish with 1 tablespoon olive oil
and leave to cool.
baking paper. 1 small onion, peeled, sliced
4 Place the dough on a floured
2 Place rhubarb into baking 2 garlic cloves, peeled,
surface and then punch down to
dish. Drizzle over the honey finely sliced
deflate. Divide dough into two
and place in the oven. Cook 1 medium carrot, grated
equal pieces and dust with flour,
for 20 minutes, turning once. 1 red capsicum, roughly
then roll pieces out to two large
Remove from oven, cool slightly. chopped
rectangles (about 25cm x 30cm).
3 Put rhubarb (including juice) 1 zucchini, grated
5 Using a ladle, spoon the filling
and berries into a blender and 1 cup button mushrooms, sliced
over dough, then sprinkle 1 cup
blitz until smooth, then pass ½ cup baby spinach
of cheese over the top. Roll up
the mixture through a sieve 1 cup tomato passata
the long edge of each piece
(see Cook’s tip). 1 x 400g can no-added salt
of dough to form a log. Using
Recipes & styling: Jo Bridgford. Photography: Melanie Jenkins.
4 Divide rhubarb syrup among chopped tomatoes

a sharp knife, cut each log into
eight glass jars or cups and fill 1 teaspoon dried mixed herbs
10 pinwheel pieces; lay on their
with soda water. Place a scoop 1½ cups grated mozzarella
sides on oven tray. Sprinkle with
of ice cream on top of each, 1 Preheat the oven to 225°C. extra cheese and place in oven.
sprinkle with dried raspberries Line a large baking tray with Cook for 12–15 minutes, or until
and serve immediately. baking paper. cheese is golden and bubbling.
2 Place yeast, sugar and 1 cup
of tepid water in a large bowl and HIGH
PROTEIN
leave for 5 minutes, or until frothy.

PER SERVE PER PINWHEEL
Add the flours and mix with your
558kJ/133cal Sugars 21.5g 554kJ/133cal Sugars 3.1g
Protein 2.8g Fibre 2.9g hands until a sticky dough forms. Protein 6.4g Fibre 3.5g
Total Fat 1.5g Sodium 44mg Total Fat 3.3g Sodium 132mg
Sat Fat 0.9g Calcium 77mg Knead dough on a floured surface Sat Fat 1.3g Calcium 107mg
Carbs 25.6g Iron 0.5mg Carbs 17.2g Iron 1.0mg
until smooth. Place the dough in a
Store leftover pikelets for

up to three days in an airtight 1 Place pea flowers in a small
bowl, cover with ¼ cup boiling
container in the fridge water. Steep for 2–3 minutes,
strain and cool.
Pumpkin spice Repeat process with the rest 2 Place bananas, yoghurt and
pikelets of the batter to make 8 larger coconut water in a blender and
Serves 8 Cost per serve $1.10 pikelets or 16 mini pikelets. blitz until smooth. Divide the
Time to make 30 min 4 Serve the pumpkin pikelets mixture into 6 large cups.
with a dollop of yoghurt and fruit 3 Add frozen raspberries to
1 cup plain flour
shapes cut with a cookie cutter. first cup, mango and orange
1 cup wholemeal flour
to the second, pineapple to the
2 teaspoons baking powder HIGH
PROTEIN third, the spinach and kiwifruit
½ teaspoon cinnamon
PER SERVE to the fourth, drained pea
½ teaspoon nutmeg
812kJ/194cal Sugars 7.8g flower tea to the fifth, and
1 cup reduced-fat milk Protein 8.4g Fibre 4.0g
blueberries to the sixth. Blitz
2 eggs Sat Fat 0.7g Calcium 104mg each cupful in blender, one
1 teaspoon vanilla extract Carbs 32.1g Iron 1.3mg
at a time, until smooth (clean
1 cup roasted pumpkin, puréed Rainbow fruit & blender between colours).
1 cup frozen blueberries, yoghurt pops 4 Carefully spoon a little of each
defrosted Makes 8 Cost per serve $1.20 into the popsicle moulds so you
½ cup reduced-fat Time to make 30 min, have a layered rainbow effect.
plain yoghurt, to serve plus 6 hours freezing time 5 Put ice block sticks into each
Fruit shapes (pineapple, melon, You will need an eight-stick popsicle mould and place in
kiwifruit, extra blueberries) popsicle mould and eight freezer until frozen solid.
popsicle sticks for this recipe. 6 To serve, put moulds upright
1 Combine all the dry ingredients
in a large mixing bowl. gluten free in a bowl of tepid water to
2 Place the milk, the eggs, vanilla ½ cup dried butterfly pea loosen, then gently slide
and pumpkin into another bowl, flower tea (see Note) popsicles out.
and whisk. Pour mixture into dry 4 medium frozen bananas Note Asian supermarkets sell
ingredients, and stir to combine. 1 cup reduced-fat plain yoghurt butterfly pea flower tea which
Stir through the blueberries. 1 cup coconut water gives the bright blue colour.
3 Spray a large non-stick frying ½ cup frozen raspberries

pan with olive oil and set pan ½ cup frozen mango pieces
over medium heat. Pour large 1 orange, peeled, sliced
PER POPSICLE
spoonfuls of the batter into pan 200g frozen pineapple pieces
and cook until bubbles appear. ½ cup baby spinach Protein 3.7g Fibre 3.2g
Flip pikelets, and cook the other 1 kiwifruit, peeled, chopped
side for another 1–2 minutes. ½ cup frozen blueberries Carbs 20.1g Iron 0.6mg
rainbow fruit pops
HFG tip
To make pikelets gluten
free, use gluten-free flours
& check that the baking
powder & spices
are gluten free
pumpkin spice pikelets
LAMINGTON
RASP B E R RY C A K E
WHAT YOU NEED
• 225g unsalted butte
r, FILLING
at room temperature
• 1 cup cream, whippe
• 225g caster sugar d
• ½ cup Barker’s New
• 4 eggs
Zealand Raspberry Ja
• 225g self-raising flo m
ur ICING
• ½ cup coconut milk
• 200g milk chocolat
• ½ cup desiccated e
• ¼ cup cream
coconut
• ½ cup desiccated
ASK ANO
coconut
ADULT T U
HELP YOHIS
WITH T E!
RECIP
WHAT TO DO
5. Let cool in the cake tin for 8. Carefully slice the cake
1. Preheat oven to 180˚C. Grease
a few minutes then gently horizontally through the middle
and line a 24cm cake tin.
transfer to a wire cooling into two pieces. Spread the
2. Combine butter and sugar in
rack to cool completely. base piece with the whipped
the bowl of an electric mixer
cream then top with Barker’s
and cream until pale and fluffy. 6. Meanwhile, to make the
ganache, pour the cream into New Zealand Raspberry Jam
3. Add eggs once at a time, beating
a saucepan and bring just to and close with the cake ‘lid’.
well between each addition.
on
Fold in the flour, coconut milk, boiling point on medium heat. 9. Put a layer of baking paper
Remove from heat and stir in the bench and the cake on top.
coconut and a pinch of salt.
the chocolate, keep stirring Pour the ganache over the top
4. Transfer to the prepared cake tin
until the chocolate has melted of the cake so it evenly covers
and smooth the top, pop in the
into the cream to make a lovely the whole thing. Leave for five
oven for about 35 minutes or until
glossy sauce. minutes then sprinkle with the
cooked through. You’ll know when
so coconut.
a skewer inserted into the middle 7. Leave the ganache for 10 or
minutes while the cake cools. 10. Serve and enjoy!
of the cake comes out clean.
CHECK OUT MORE DELICIOUS RECIPES AT

WWW.BARKERS.COM.AU
Food for
TINY TUMMIES
Littlies will love the crunch of these fruit-filled treats.
Granola bowls 2 cups fresh fruit (such as 4 Press 1 tablespoon of the
with fruit & yoghurt berries, banana, apple mixture into each muffin hole,
Serves 8 Cost per serve $0.50 and kiwifruit), to serve making sure the base is fully
Time to make 30 min covered and there are no gaps.
1 Preheat oven to 180°C. Lightly 5 Bake for 15 minutes, or until
2 tablespoons no-added-salt, spray 8 holes in a 12-hole muffin golden. Remove from oven and
no-added-sugar smooth tin with oil. leave to cool for 5 minutes.
peanut butter 2 Heat peanut butter and maple Carefully turn out on a wire
3 tablespoons maple syrup syrup until melted. Stir through rack to cool completely.
1 tablespoon olive oil oil and vanilla essence. 6 Serve granola bowls filled
1 teaspoon vanilla essence 3 Mix oats, banana and melted with yoghurt and your child’s
2 cups quick-cook oats peanut butter mixture in a large favourite fruit.
1 banana, mashed bowl until well
1 cup reduced-fat combined.
plain yoghurt,
to serve
cook’s tip
You can store unfilled
granola bowls in an
airtight container to
keep them fresh!
PER SERVE (1 granola bowl)

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2020 KIDS COOK WITH

Have fun & happy cooking!

MAIN MEALS Fruit sushi............................................... 34

Authentic Asian Cooking Est. 1968

R e a d y i n you transfer it from the pan

WHAT YOU NEED

FOR MORE TASTY TREATS VISIT: WWW.LAKANTO.COM.AU

1 small red capsicum, cut into mix well. Fill each mushroom

2. Place the CORN THINS® slices in a food

3. Use a stand mixer or handheld beater to

4. Add the eggs, one at a time, whisking

 ivide the mixture evenly between

CHECK OUT MORE DELICIOUS RECIPES AT

prick with a fork and bake for

Recipe: Jenny de Montalk. Photography: Bryce Carleton. Styling: Niki Bezzant.

The kids will love

PER SERVE (2 POTATO HALVES)

LUNCH BOX QUKE HAM & SALAD

MARCH 2018 HEALTHY FOOD GUIDE 15

1¼ cups (120g) rolled oats

1 Preheat oven to 180°C. Line

FOR MORE RECIPES, GO TO

Simple BANANA BREAD

FOR MORE TASTY TREATS VISIT:

Have a crack at making these egg-stra special fruit-filled eggs!

and warm salads. Pinch of salt plus extra, to serve

filling and peas to the pan and cook for

Our chicken fried rice

Speedy chicken fried rice

BANANA, OAT &

FOR MORE INFORMATION CHECK OUT:

These beef tacos

Mexican beef tacos

easy-as tomato sauce is that it’s so versatile! ½ cup grated reduced-fat

You can use dried or fresh herbs, add grated cheddar

2 garlic cloves, crushed

Easy mac �n� cheese

PER SERVE (with 1 cup salad)

Easy mac �n� cheese

FOR MORE TASTY TREATS VISIT: WWW.CHANGS.COM

Lemon slice heat for several minutes, until it Our version

Swap sugary drinks for

2. Add the milk and melted butter and

3. Heat the coconut oil in a medium-sized

4. Once the pancake starts to form small

5. Once golden on both sides, transfer

6. Serve immediately with your

FOR MORE TASTY TREATS VISIT: WWW.LAKANTO.COM.AU

1 Blend the yoghurt, vanilla

Recipe: Jenny de Montalk. Photography: Bryce Carleton. Styling: Niki Bezzant.

Offer a variety of different

PER SERVE (3 pieces)

FOR MORE TASTY TREATS VISIT: WWW.COPHA.COM.AU

Let's go Banana nut fudge

1 Blend all ingredients

Fun FINGER FOOD!

reduced-fat puff pastry

Sodium (mg) 398.85mg 152.55g

2. Place the CORN THINS® slices in a food

3. Use a stand mixer or handheld beater to

4. Add the eggs, one at a time, whisking

ivide the mixture evenly between

2. Add the milk and melted butter and

3. Heat the coconut oil in a medium-sized

4. Once the pancake starts to form small

5. Once golden on both sides, transfer

6. Serve immediately with your