Lifestyle Easy Cookbook

Lifestyle
Easy Cookbook
You simply look and cook
Lifestyle Easy Cookbook
The Lifestyle Easy Cookbook is based on the concept
of step by step cooking. The Lifestyle Easy Cookbook
provides challenging and comprehensive resource
material especially designed for use by people involved
in literacy and independent living skills programs:
- in the home
- at school
- and in community settings
The cookbook is supported by shopping cards, which
allow you to shop for the ingredients of individual
recipes using match to sample principles. Our website
(www.iaba.com) provides details on how to order all
our resources.
The Lifestyle Easy Cookbook series was developed in
Australia by The Independent Living Skills, Inc.
(www.easycookbook.org). It is produced in the United
States by the Institute for Applied Behavior Analysis under
license from The Independent Living Skills, Inc.
Independent Living Skills Inc. (ILS),
Project Coordinator and Photographer –
Michael Carter
Originator of Concept and ILS Chair –
Joy Graves
ILS Committee 2009/2010
Consultant and Originator Diary concept –
Vivien Atkins
Financial advisor –
Jack Carolan
Horticultural Consultant –
Julia Cunningham-Brown
Consultant –
Erica Proposch
Home Economist –
Fiona Wedding
Nutrition Consultant –
Dr. Anne Sibbel
Food Stylists –
Final photographs –
Trudie Michels
Step photographs –
Joy Graves
Recipe development –
Joy Graves and Sally Kaptein
Assistant and Hand Model –
Amy Toohey
Independent Living Skills Inc.
PO Box 349
Burwood VIC 3125
Australia
Phone: +61 3 9836 7040
Fax: +61 3 9836 5973
Email: [email protected]
www.easycookbook.org
US version revised and edited by –
John Q. Marshall, Jr.
US/Canadian version published by –
Institute for Applied Behavior Analysis
5777 W. Century Blvd. #675, Los Angeles, CA 90045
Phone: +1 (864) 271-4161 or (800) 457-5575
Fax: +1 (864) 271-4162 or (877) 670-4222
Email: [email protected]
www.iaba.com
All rights reserved. No part of this publication may
be reproduced, stored in a retrieval system, or
transmitted in any form or by any means, electronic,
mechanical, photocopying, recording or otherwise,
without the prior permission of the copyright owner.
Copyright:
Independent Living Skills Project Inc. 2010,
revised 2011
ISBN No. 978-0-9839257-0-5
Lifestyle Easy Cookbook
Notes for Use
Congratulations on purchasing Lifestyle Easy
Cookbook. We hope you will find this book
an inspirational practical guide for achieving
a healthy lifestyle.
We suggest that you start a small outdoor
or window garden to grow your own
vegetables and herbs; use them in the recipes
and best of all, share the food at the table
with friends and family.
A healthy lifestyle includes daily exercise and
tracking your daily food intake to make sure
you are getting the variety of nutrients you
need. We have included a Lifestyle Diary
on the back of this book for you to use on a
daily basis. Photocopy it and fill it in each
day to keep a record of your exercise and
food intake. At the end of each week you
can look back at your record and be proud
of your achievement in improving your diet
and exercise program.
Temperature
Indicates vegetables or herbs
that can be easily grown (see www.
growingwisdom.com for instructional
videos and step by step instructions on
growing vegetables and herbs, or do an
Internet search on “growing herbs” or
“growing vegetables”) Use your freshly
harvested produce whenever possible.
The following Fahrenheit temperature range
has been used for oven cooking:
Warm
Hot
1 2 3 4 5 6 7 8
Gas Burners
Follow the symbol for regulating temperature
on the stove top:
Instructions for Use – Band the cups and
spoons with embossing tape (e.g. Dymo
brand) in the following way:
Medium
High
Microwave
Cooking Times
The use of a kitchen timer similar to the one
shown is recommended. These are readily
available at larger supermarkets, hardware
and discount stores.
55
60
5
10
50
15
45
20
40
Barbecue
Vegetables
Desserts
Baked Goods
* Denotes Vegetarian recipes
o
To use the Step by Step system you simply
match the color and the number on the key
at the top of the recipe with the color and the
number shown on each step.
Low
Main Meals
o
Step by Step Color System
Standard measuring cups and spoons have
been used. All measurements are level.
Light Meals
o
A color band to indicate temperature should
be placed over the temperature selection
knob with embossing tape as shown below:
Lifestyle Easy Cookbook recipes have been
divided into 10 categories to cover a range
of recipes for easy menu planning. The
following background colors have been used
for easy identification:
Soup
o
400 F – 450 F
Measurements
Salads
o
Medium350 F – 400 F
Recipe Categories
Snacks
o
250 F – 350 F
35
30
25
Microwave
Cooking times for recipes are based on
a 1000 watt microwave oven. If you use
a microwave oven with a lower wattage
remember to add more time and for a
microwave oven with higher wattage reduce
cooking time.
Nutrition and Food Safety
Grow
Eat and Share
Enjoy
Eating is something we do every day. Food
provides nutrients and energy. But there is
more to it. Food is also part of social events
which are important for keeping in touch
with friends and family, or other people in
your household.
Always wash hands:
Adapted Equipment
• Before handling food.
There are many appliances and pieces of
equipment available which make the task of
meal preparation easier for a person with
a functional impairment. Reorganization of
the work area, redesigning the storage of
equipment and modifying techniques may
also help.
These recipes will help you to understand
more about food, how to grow vegetables
and herbs and which ingredients combine
well together to make a dish. The ingredients
and cooking methods have been selected to
make cooking easy and quick, using readily
available ingredients with delicious tasting
results. Try all the recipes so that you can taste
flavors from many different cultures.
Leftovers
By following the simple steps you can
develop new skills in selecting fresh produce
to prepare a variety of easy meals.
We all enjoy eating so it is easy to over
eat and gain weight. To maintain a healthy
weight range try these suggestions:
• serve your food on a smaller plate.
• fill more than half your plate with
vegetables or salad before adding a
smaller serving of a meat or cheese dish.
•e
at more slowly. Sharing the meal with
friends or family, enjoying their company
and conversation encourages you to eat
more slowly – this means there is no need
for a second serving!
By following the steps in the recipes carefully,
including the serving suggestions, the meals
you prepare will contribute to a healthy
balanced diet.
We know you will feel proud to invite others
to share the meals you have prepared from
the Lifestyle Easy Cookbook.
Food Safety
Use the following checklist as a guide to safe
212°F
food preparation.
Safe Holding
The danger zone for
bacterial growth is
o
between 40 F and
o
140 F. This means food
should always be stored
o
and served below 40 F
(very cold) OR above
o
140 F (very hot) to keep
it safe.
Always cook food as
close to serving time
as possible.
Handling Food
Wash hands well in
soapy water, rinse, then
dry on a paper towel.
• After going to the toilet.
•C
over clothing with a
clean apron and tie long
hair back from face.
We suggest using:
Store leftovers immediately in the refrigerator.
Place food in shallow containers to enable
quick cooling and store with air circulation
around items.
Storing fresh food
Refrigerator: Temperature should be
o
maintained at 38 F which is a lower
setting on the temperature dial. Refrigerator
thermometers enable accurate checking
of temperature and can be purchased at
supermarkets, hardware and discount stores.
• All food should be covered.
• Allow air circulation around each item.
• Keep cooked and uncooked foods
separate. (It is important that uncooked
foods do not drip on to other foods.)
• Avoid constant opening of refrigerator door.
Freezer:
o
• Maintain temperature at 0 F or lower.
• Defrost foods in refrigerator (overnight
if necessary).
• Foods defrosted in the microwave should
be cooked and eaten immediately.
• Thoroughly cook meat, poultry and foods
that have been frozen.
Use – by dates
Always check “use by dates” on packaged foods.
Cleaning
When preparing food it is important to
handle, cook and store it correctly, to
ensure that it is hygienic and safe to eat.
Temperature
•B
etween handling raw
and cooked food.
Zone
Ensure that all surfaces are clean, paying
particular attention to utensils and equipment
such as cutting boards and knives. All
dishcloths and towels should be spotlessly
clean and changed regularly. If possible airdry washed dishes.
Kitchen Safety
DANGER
ZONE
For High
Risk Foods
Max Temp
Storage for
Cold Foods
Frozen Food
Storage
140°F
40°F
32°F
0°F
Spills should be cleaned up immediately. For
stability, a damp cloth can be placed under
cutting boards and bowls. Sharp knives are
safe knives. (See note on plastic knives in
Adapted Equipment). Choose an appropriate
sized knife for the task, sharpen knives
regularly and always concentrate when
cutting food.
It is recommended that oven gloves be worn
when carrying dishes to or from a oven, stove
top or microwave oven.
• Light weight pots and pans with nonstick
cooking surfaces.
•C
asserole dishes and saucepans with
double handles to provide more stability.
•E
lectrical equipment such as food
processors and can openers to conserve
energy and make life easier.
• R eadily available ergonomically designed
jar and bottle openers, beaters, choppers,
can openers, carton and packet openers,
peelers, graters, tongs, kitchen scissors
and serrated knives. Chinet brand of
plastic knives are available in supermarkets
which can be used as a replacement for
metal knives and are able to be used for
chopping and slicing.
•A
dapted equipment such as non-slip
mats, gripping devices, modified scissors,
moulded handles and grips, saucepan
stabilizers, modified knives,spike boards,
buttering boards and non-slip mixing bowls.­­­
Food processor – To use a food
processor safely we recommend:
1. T he processor is placed on a stable
flat surface.
2. T here is ample room around the processor
so that it cannot be knocked over.
3. A
dd ingredients when the processor is
switched off.
4. S
witch off before scraping down the
ingredients in the bowl.
5. R emove the blade carefully.
6. W
ash the bowl and blade carefully with
a brush in hot soapy water to remove all
traces of food.
Gas Barbecue – To use safely we
recommend:
1. C
heck that barbecue grill is clean
before use.
2. Turn gas tank on before igniting jets.
3. Ignite jets with care using a gas lighter.
4. H
eat barbecue to recommended
temperature before beginning cooking.
5. C
ook food using tongs or spatula to
turn food.
6. T urn off jets and gas tank at completion
of cooking.
7. Cool barbecue before cleaning.
8. Cover barbecue after use.
Contents
*denotes vegetarian recipes
MICROWAVE
Chicken Risotto. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Thai Steamed Fish. . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Bananas in Orange Sauce* . . . . . . . . . . . . . . . . . . . . . 6
SNACKS
Summer Fruit Cooler* . . . . . . . . . . . . . . . . . . . . . . . . . 8
Chick Pea Dip with Pita Crisps* . . . . . . . . . . . . . . . . . 10
Salad Wrap*. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Spanish Pizza* . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
SALADSOrange and Almond Couscous Salad*. . . . . . . . . . . . 16
Tabouli* . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
Greek Salad* . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
SOUP
Spicy Lentil Carrot and Zucchini Soup*. . . . . . . . . . . . 22
LIGHT MEALS
Fresh Pesto Penne* . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Spanakopita* . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
San Choy Bau. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28
MAIN MEALSTuna and Vegetable Quiche. . . . . . . . . . . . . . . . . . . . 30
Baked Lemon and Herb Fish. . . . . . . . . . . . . . . . . . . . 32
Frittata . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
Beef and Pepper Stir Fry . . . . . . . . . . . . . . . . . . . . . . 36
Moroccan Lamb Tagine . . . . . . . . . . . . . . . . . . . . . . . 38
BARBECUE
Lamb Kofta. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
Aussie Burgers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42
Middle Eastern Chicken Kebobs. . . . . . . . . . . . . . . . . 44
VEGETABLES
Broccoli and Bok Choy Stir Fry*. . . . . . . . . . . . . . . . . 46
Mediterranean Roast Vegetables*. . . . . . . . . . . . . . . . 48
DESSERT
Melon and Strawberry Salad*. . . . . . . . . . . . . . . . . . 50
BAKED GOODS
Apple and Raisin Tea Cake . . . . . . . . . . . . . . . . . . . . 52
Vanilla and Chocolate Cupcakes . . . . . . . . . . . . . . . . 54
Chicken Risotto
Serves 4
Ingredients
1 small onion
3
/4 cup Arborio rice
1 tablespoon butter
½ teaspoon ground turmeric
½ teaspoon ground cloves
1 teaspoons ground cumin
4 skinless chicken thighs
½ red pepper
1½cups chicken stock
¼ cup golden raisins
½ cup frozen peas
Equipment
1 chopping board
1knife
1tablespoon
1teaspoon
½teaspoon
1 large microwave casserole dish
with lid oven gloves
1cup
½cup
¼cup
1 wooden spoon
3
1 2 3 4 5 6 7 8
1
2
Peel onion and chop finely.
3
55
Place onion, rice, butter and spices in
microwave oven dish.
4
60
5
10
50
15
45
20
40
35
30
25
Cover, microwave high 2 minutes.
5
Wash pepper, deseed, cut pepper and
chicken into cubes.
6
55
60
5
10
50
15
45
20
40
35
Add chicken, pepper, stock and raisins,
stir well.
7
30
25
Cover, microwave high 10 minutes.
8
55
60
5
10
50
15
45
20
40
35
Remove lid with care, add peas, stir well.
30
25
Cover, microwave high 6 minutes.
Thai Steamed Fish
Serves 2
Ingredients
Equipment
3 spring onions
2 5 oz. pieces Blue Grenadier fish
2 cups Garden Stir Fry
frozen vegetables
cup light coconut cream
2 teaspoons Thai green curry paste
1 chopping board
1knife
1 can opener
1 Microwave dish with lid
1teaspoon
1cup
cup
1bowl
1spoon
oven gloves
5
1 2 3 4 5 6
1
Wash spring onions, cut into pieces.
3
Add frozen vegetables, spring onions.
5
2
Place fish fillets in microwave dish.
4
Mix curry paste with coconut cream.
6
55
60
5
10
50
15
45
20
40
35
Pour over fish and vegetables.
30
25
Cover, microwave high 6 minutes.
Bananas in Orange Sauce
Garnish with natural yogurt. Serves 2
Ingredients
Equipment
2 large firm bananas
1 tablespoon dark brown sugar
1 teaspoon butter
1orange
½ teaspoon ground cinnamon
1knife
1 chopping board
1juicer
1tablespoon
1teaspoon
½teaspoon
1grater
1 pastry brush
1 microwave dish with lid
oven gloves
7
1 2 3 4 5 6
1
2
Peel bananas, slice in half, place in
microwave dish.
Add sugar and butter.
Wash orange, grate rind.
Add rind and cinnamon.
3
5
4
6
55
60
5
10
50
15
45
20
40
35
Cut orange, squeeze juice and pour over.
30
25
Cover, microwave high 2 minutes.
Summer Fruit Cooler
Serves 2–4
Ingredients
Equipment
2oranges
1lemon
4 ripe strawberries
¼ seedless watermelon
2 sprigs mint
ice cubes
1knife
1 chopping board
1 food processor
1juicer
1cup
1 serving pitcher
1spoon
1 ice cube tray
9
1 2 3 4 5 6
1
2
Cut, squeeze oranges, lemon. Place juice in
food processor.
3
55
60
4
5
10
50
15
45
20
40
35
30
25
Process 1 minute.
Remove watermelon rind, cut into chunks,
add 2 cups to food processor.
5
6
55
60
5
10
50
15
45
20
40
35
Process 1 minute.
Slice washed strawberries, add to
food processor.
30
25
Pour into pitcher, add ice cubes, mint, stir.
Chick Pea Dip with Pita Crisps
Serves 4–6
Ingredients
14 oz. can chick peas
(garbanzo)
1 tablespoon olive oil
1 small lemon
½ teaspoon sesame oil
1 teaspoon ground cumin
1 teaspoon minced garlic
¼ cup sliced pitted black olives
½ cup parsley
2 slices pocket wholemeal
pita bread
Equipment
1colander
1bowl
1 food processor
1knife
1 chopping board
1juicer
½teaspoon
1teaspoon
1tablespoon
1 plastic scraper
½cup
¼cup
1 baking tray
1 wooden spoon
1 serving bowl
11
1 2 3 4 5 6
1
2
Drain chick peas, place in food processor
add olive oil.
Cut, squeeze lemon, add to food processor
with sesame oil, cumin, garlic.
3
55
60
4
5
10
50
15
45
20
40
35
30
25
Process 1 minute.
5
Place in serving bowl, add olives.
6
55
60
5
10
50
15
45
20
40
35
Wash parsley, drain, chop, add, mix well.
Cut pita
into pieces, bake medium oven
o
(325 F) 15 minutes.
30
25
Salad Wrap
Serves 2–4
Ingredients
1
4
1
1
4
8
8
medium carrot
spring onions
large tomato
cup rocket (arugula)
sheets whole wheat wraps
oz. tub light cream cheese
oz. tub hummus dip
Equipment
1colander
3 chopping boards
1spatula
1knife
1peeler
1cup
13
1 2 3 4 5 6
1
Wash vegetables, drain.
3
Peel carrot into strips, place on wrap.
5
Chop spring onions, slice tomato, add with
rocket (argula).
2
Place one sheet of whole wheat wrap on two
boards, spread with cream cheese.
4
Place second sheet on top, spread
with hummus.
6
Roll up firmly, cut in half.
Spanish Pizza
Garnish with olives and fresh basil. Serves 4
Ingredients
1
pizza crust
4mushrooms
2tomatoes
1 small Spanish onion
½ green pepper
1 tablespoon sliced black olives
1 packet pizza sauce
1½cups shredded mozzarella
1 tablespoon olive oil
1 teaspoon dry basil
Equipment
1 baking tray
1 chopping board
1knife
1spatula
1 small bowl
½cup
1 dessert spoon
1teaspoon
1cup
1tablespoon
15
1 2 3 4 5 6
1
Place base on baking tray.
3
2
Wash tomatoes and peppers, slice tomatoes,
peppers, onions and mushrooms.
4
Mix pizza sauce, olive oil,and basil. Spread
over pizza crust.
Place tomatoes on pizza crust. Top with 1
cup of cheese.
Top with onion, pepper, mushrooms, olives
and ½ cup of cheese.
Bake hot oven (450 F) 15 minutes.
5
6
o
Orange and Almond Couscous Salad
Serves 4–6
Ingredients
1lemon
1orange
2 cups instant couscous
2½cups boiling water
1 teaspoon salt
½ cup unsalted almonds
½ cup pitted dates
½ cup mint leaves
Equipment
1bowl
1 measuring cup
1 electric kettle
1grater
1juicer
1 wooden spoon
1knife
1 chopping board
1teaspoon
½cup
1cup
17
1 2 3 4 5 6
1
2
Wash lemon and orange, grate rinds
into bowl.
3
55
60
Pour 2½ cups boiling water over rinds, add
couscous, salt.
4
5
10
50
15
45
20
40
35
30
25
Stand 10 minutes.
5
Chop almonds, dates, mint, add.
6
55
60
5
10
50
15
45
20
40
35
Cut, squeeze lemon and orange, add juice,
mix well.
30
25
Chill ½ hour.
Tabouli
Serves 4–6
Ingredients
Equipment
½ cup Bulgur wheat
(cracked wheat)
1 cup cold water
1cucumber
2tomatoes
2 spring onions
½ cup mint
½ cup parsley
1lemon
2 tablespoons olive oil
½ teaspoon salt
1cup
½cup
1colander
1 fine sieve
1 wooden spoon
2bowls
1knife
1 chopping board
1juicer
1tablespoon
½teaspoon
19
1 2 3 4 5 6 7 8
1
2
55
60
5
10
50
15
45
20
40
35
30
25
Place cracked wheat in bowl, cover with
cold water.
Stand 10 minutes.
Pour into fine sieve. Press out excess water
with spoon.
Place cracked wheat in bowl.
Wash and drain cucumber, tomatoes,
parsley, mint, spring onions.
Chop vegetables and herbs, add to bowl.
3
5
7
4
6
8
55
60
5
10
50
15
45
20
40
35
Cut, squeeze lemon, add with olive oil
and salt.
30
25
Mix well, chill 30 minutes.
Greek Salad
Serves 2–4
Ingredients
Equipment
1cucumber
2 large tomatoes
1 small green pepper
1 small red onion
1 medium piece Greek fetta cheese
¼ cup pitted black olives
½ teaspoon dried oregano leaves
1 tablespoon red wine vinegar
¼ cup olive oil
1colander
1 chopping board
1knife
1 salad bowl and servers
¼cup
1tablespoon
½teaspoon
1 screw top jar
21
1 2 3 4 5 6
1
Wash cucumber, tomato, green pepper.
3
2
Cut cucumber, tomato into chunks.
Add to bowl.
4
Peel, slice onion, deseed and slice green
pepper. Add to bowl.
Chop fetta, add olives and fetta to bowl.
Place oregano, vinegar, olive oil in jar,
close lid, shake well.
Add to salad, mix well.
5
6
Spicy Lentil, Carrot and Zucchini Soup
Serves 4–6
Ingredients
1 medium zucchini
1 stalk celery
½ cup parsley
1 medium carrot
2 tablespoons olive oil
2 teaspoons minced garlic
2 teaspoons mild curry powder
1 teaspoon ground cumin
14.5 oz. can chopped tomatoes
1 cube vegetable bouillon
3
/4 cup red lentils
6 cups water
1onion
Equipment
1colander
1knife
1 chopping board
1peeler
1 wooden spoon
½cup
¼cup
1tablespoon
1teaspoon
1 liquid measuring cup
1 large saucepan with lid
23
1 2 3 4 5 6
1
2
Wash zucchini, celery, parsley.
3
55
60
Peel onion, carrot. Chop onion, carrot,
zucchini and celery.
4
5
10
50
15
45
20
40
35
30
60
5
10
15
45
20
40
25
35
Heat oil in saucepan, add garlic and
vegetables, cook, stirring 3 minutes.
5
55
50
30
25
Add curry, cumin and lentils, cook, stirring
1 minute.
55
60
5
10
50
15
45
6
20
40
35
Add stock cube, water, tomatoes, cover,
simmer 30 minutes.
30
25
Chop parsley, add, stir.
Fresh Pesto Penne
Serves 4–6
Ingredients
½ bunch parsley
1 bunch basil
3 cloves garlic
1½cups walnut halves
3 oz. jar grated Parmesan cheese
¼ teaspoon ground black pepper
1¼cups olive oil
16 oz. box Penne pasta
1 teaspoon salt
Equipment
1 food processor
paper towels
1 chopping board
1knife
1cup
½cup
¼cup
1teaspoon
¼teaspoon
1 large saucepan
1colander
1 large bowl
1 bowl scraper
1fork
1 small container
with lid
25
1 2 3 4 5 6 7 8
1
2
Remove stalks from parsley, basil,
peel garlic.
Wash herbs, dry in paper towel.
Place garlic, parsley, basil in food processor,
process 10 seconds.
Add walnuts, Parmesan cheese, black
pepper, process 15 seconds.
3
5
4
6
55
60
5
10
50
15
45
20
40
35
30
25
Slowly add olive oil, process until smooth
and thick.
Add 3 cups penne pasta to saucepan of boiling
salted water, cook 14 minutes medium heat.
Drain, return to saucepan.
Add half the pesto, mix well. Refrigerate
the remainder.
7
8
Spanakopita
Garnish with natural yogurt. Serves 4
Ingredients
3 spring onions
3 cups baby spinach leaves
2 tablespoons fresh mint
1 medium piece Greek fetta cheese
½ cup ricotta cheese
½ teaspoon ground pepper
½ teaspoon nutmeg
8 sheets fillo pastry
canola spray
1egg
Equipment
1colander
1 chopping board
1knife
1 mixing bowl
1plate
1fork
1 wooden spoon
2 baking trays
1tablespoon
½teaspoon
1cup
½cup
27
1 2 3 4 5 6 7 8
1
Wash spinach, spring onions, mint. Drain.
3
2
Chop spring onions, spinach, mint, place
in bowl.
4
Mash fetta, add with ricotta, egg, pepper,
nutmeg. Mix well.
Place 2 sheets filo on 2 baking trays, spray
each with oil.
Place another 2 sheets on top, spray with oil.
Cut each sheet into 4, spoon filling evenly
on each.
5
7
6
8
55
60
5
10
50
15
45
20
40
35
Fold in sides, roll firmly. Spray with oil.
30
25
o
Bake medium oven (375 F) 25 minutes.
San Choy Bau
Serves 4
Ingredients
4 spring onions
4 iceberg lettuce leaves
1 tablespoon sweet chili sauce
½ teaspoon sesame oil
¼ cup oyster sauce
2 tablespoons water
2 tablespoons vegetable oil
2 teaspoons minced garlic
¼ teaspoon crushed red pepper
1 teaspoon minced ginger
4 oz. can corn
1 red pepper
1 lb. ground pork
1 stalk celery
Equipment
1colander
1 chopping board
1knife
1 can opener
2bowls
1strainer
1tablespoon
1teaspoon
½teaspoon
¼teaspoon
1wok
1stirrer
1spoon
¼cup
29
1 2 3 4 5 6 7 8
1
2
Wash lettuce, spring onions, celery.
Chop spring onions, celery.
3
4
55
60
5
10
50
15
45
20
40
35
Mix sweet chili sauce, sesame oil, oyster
sauce and water.
5
55
60
30
25
Heat oil in wok, add pork, celery, stir fry
2 minutes.
5
10
50
15
45
6
20
40
35
30
55
60
5
10
50
15
45
20
40
35
25
30
25
Add sauce mixture, garlic, crushed red
pepper, ginger, stir fry 2 minutes.
Drain corn, add corn and peppers. Stir fry
1 minute.
Place lettuce leaves on plate, spoon pork
into each.
Sprinkle with spring onions.
7
8
Tuna and Vegetable Quiche
Serves 4–6
Ingredients
¼ cup parsley
½ cup spring onions
½ cup baby spinach leaves
1 large tomato
3eggs
1 cup low fat milk
1 cup grated cheddar cheese
½ cup self-rising flour
6 oz. package tuna canola spray
1lemon
4 oz. can corn
Equipment
1 chopping board
1colander
1knife
1bowl
1whisk
1 wooden spoon
1sieve
1 small bowl
1cup
½cup
¼cup
1juicer
1 pie dish
31
1 2 3 4 5 6 7 8
1
2
Wash spring onions, parsley, spinach and
tomato. Drain.
Chop spring onions, parsley.
Place eggs, milk in bowl. Beat.
Add spring onions, spinach, parsley, cheese,
flour. Mix well.
3
5
Drain tuna, corn, cut and squeeze lemon.
Add to bowl.
7
4
6
Mix well. Spray pie dish, pour mixture
into dish.
8
55
60
5
10
50
15
45
20
40
35
Slice tomato, place on top.
30
25
o
Bake medium oven (350 F) 40 minutes.
Baked Lemon and Herb Fish
Serves 4
Ingredients
2 spring onions
2 tablespoons parsley
¼ cup butter
1 teaspoon minced garlic
4 3 oz. pieces Blue Grenadier fish
4 squares aluminum foil
2lemons
Equipment
1colander
1 chopping board
1knife
1 small saucepan
1 shallow dish
1teaspoon
¼cup
1 baking tray
1tablespoon
kitchen tongs
33
1 2 3 4 5 6 7 8
1
Wash spring onions, parsley, chop finely.
3
2
Melt butter.
4
Place butter, spring onions, garlic, parsley in
dish, mix.
Place fish in dish, turn to coat well.
Cut aluminum foil into 4 squares.
Slice each lemon into four, place one slice
on each square.
5
7
6
8
55
60
5
10
50
15
45
20
40
35
Place fish skin side down on lemon, top with
lemon, wrap firmly, place in baking tray.
30
25
o
Bake hot oven (400 F) 15 minutes.
Frittata
Serves 4­
Ingredients
½ packet shredded cheese
1 teaspoon soy sauce
1 tablespoon oil
2 spring onions
½ red pepper
1 clove garlic
3potatoes
black pepper
4eggs
1zucchini
Equipment
1 chopping board
1 wooden spoon
1 garlic crusher
1tablespoon
1 large bowl
¼teaspoon
1teaspoon
1 rotary beater
1peeler
1 pie plate
1 frying pan
1knife
35
1 2 3 4 5 6
1
2
55
60
5
10
50
15
45
20
40
35
Slice potatoes, zucchini, red pepper, chop
spring onions, crush garlic.
3
Beat eggs, add cheese, soy sauce,
black pepper.
5
Pour into pie plate.
30
25
Heat oil, fry vegetable 4 minutes.
4
Add vegetables, mix well.
6
Bake hot oven (350˚F) 50 minutes.
Beef and Pepper Stir Fry
Serve with rice. Serves 4
Ingredients
Equipment
1colander
1bowl
1teaspoon
1tablespoon
1 metal spoon
1 chopping board
1knife
1plate
½cup
1wok
1stirrer
8
2
1
1
½
½
2
1
1
½
oz. beef strips
teaspoons corn flour
tablespoon dark soy sauce
small onion
red pepper
green pepper
tablespoons vegetable oil
teaspoon minced garlic
teaspoon minced ginger
cup water
37
1 2 3 4 5 6 7 8
1
2
Place beef in bowl, add corn flour, soy
sauce, stir well.
Peel, chop onion.
Wash, deseed and slice peppers.
Heat 1 tablespoon oil in wok, add onion,
garlic, ginger, peppers.
3
5
4
60
55
5
10
50
15
45
20
40
35
30
25
Stir fry 2 minutes, remove to plate.
7
Add 1 tablespoon oil to wok, add meat.
55
60
5
10
50
15
45
20
40
35
Stir fry 4 minutes.
6
30
8
55
60
5
10
50
15
45
20
40
35
25
Add water, peppers, stir fry 3 minutes.
30
25
Moroccan Lamb Tagine
Serves 4–6
Ingredients
1 large onion
14 oz. can chick peas (garbanzo)
2 tablespoons olive oil
1 lb. diced lamb
1 teaspoon minced garlic
1 teaspoon ground cumin
1 teaspoon ground allspice
16 oz. vegetable stock
½ cup dried apricots
½ cup pitted prunes
1 bunch fresh coriander
1 cinnamon stick
Equipment
1knife
1 chopping board
1colander
1bowl
1 stove top/ovenproof casserole dish
1 wooden spoon
1tablespoon
1teaspoon
½cup
oven gloves
39
1 2 3 4 5 6 7 8
1
2
60
55
5
10
50
15
45
20
40
35
Peel onion cut into eight pieces, strain chick
peas (garbanzos).
3
60
55
5
10
50
15
45
30
25
Heat oil, cook onion 2 minutes.
4
20
40
35
25
30
55
60
5
10
50
15
45
20
40
35
Add lamb, cook stirring 5 minutes.
30
25
Add garlic, spices, cook stirring 2 minutes.
5
6
Add stock, apricots, prunes, chick peas, mix.
7
Cover, place in oven.
8
55
60
5
10
50
15
45
20
40
35
o
Bake medium oven (350 F) 1 hour.
30
25
Wash coriander, tear leaves, add.
Lamb Kofta
Garnish with natural yogurt
Serves 6
Ingredients
½ cup mint
4 slices white bread
1 lb. ground lamb
1egg
1 teaspoon ground allspice
1 teaspoon ground cumin
½ teaspoon black pepper
1lemon
olive oil spray
Equipment
1colander
1 food processor
1 chopping board
1knife
1bowl
1 wooden spoon
½cup
1teaspoon
½teaspoon
1juicer
kitchen tongs
41
1 2 3 4 5 6
1
2
60
55
5
10
50
15
45
20
40
35
Wash mint, chop.
3
30
25
Cut crusts off bread, process in food
processor 1 minute.
4
60
55
5
10
50
15
45
20
40
35
Place bread crumbs, ground lamb, egg,
spices, mint in bowl. Mix very well.
5
30
25
Cut, squeeze lemon, add juice. Mix well
2 minutes.
6
55
60
5
10
50
15
45
20
40
35
Divide into 12 portions, shape into
sausage shape.
Spray barbecue plate, heat to medium.
Cook 4 minutes each side.
30
25
Aussie Burgers
Serve with salad.
Serves 4–6
Ingredients
Equipment
1 small zucchini
1 small carrot
1 small onion
1 lb. lean ground beef
1egg
¼ cup dry bread crumbs
2 tablespoons chutney
canola spray
1colander
1knife
1 chopping board
1 mixing bowl
1grater
1 wooden spoon
¼cup
1tablespoon
1spatula
43
1 2 3 4 5 6
1
Wash zucchini, carrot.
3
2
Grate onion, zucchini, carrot.
4
60
55
5
10
50
15
45
20
40
35
Place vegetables in bowl. Add ground beef,
egg, bread crumbs, chutney.
5
30
25
Mix well 2 minutes.
6
55
60
5
10
50
15
45
20
40
35
Shape into 8 burgers.
30
25
Spray barbecue plate. Heat to medium, cook
4 minutes each side.
Middle Eastern Chicken Kebobs
Garnish with arugula and lemon wedges.
Serves 4–6
Ingredients
1
6
¼
8
1
1
1
½
4
small lemon
bamboo skewers
cup fresh mint
oz. carton natural yogurt
teaspoon paprika
teaspoon ground cumin
tablespoon olive oil
teaspoon salt
skinless chicken thighs
olive oil spray
Equipment
1colander
1knife
1juicer
1 chopping board
1 mixing bowl
1 wooden spoon
¼cup
1tablespoon
1teaspoon
½teaspoon
kitchen tongs
45
1 2 3 4 5 6
1
55
60
5
10
50
15
45
2
20
40
35
30
25
Soak bamboo skewers in cold water
15 minutes.
Cut, squeeze lemon, wash and chop mint.
Place lemon juice, mint, yogurt, paprika,
cumin, salt, olive oil in bowl.
Cut chicken into small pieces, place in bowl,
mix well.
3
5
4
6
55
60
5
10
50
15
45
20
40
35
Thread chicken onto skewers.
30
25
Spray barbecue grill. Heat to medium, cook
5 minutes each side.
Broccoli and Bok Choy Stir Fry
Serves 4
Ingredients
1 medium head broccoli
1 bunch Bok Choy
2 tablespoons vegetable oil
2 teaspoons minced garlic
1 teaspoon minced ginger
½ cup water
1 teaspoon sesame oil
3 tablespoons oyster sauce
Equipment
1colander
1 chopping board
1knife
1wok
1stirrer
1tablespoon
½cup
1teaspoon
47
1 2 3 4 5 6
1
2
Wash broccoli, Bok Choy. Drain.
3
Slice broccoli, Bok Choy.
4
55
60
5
10
50
15
45
20
40
35
Heat oil in wok.
5
55
Add broccoli, garlic, ginger. Stir fry
2 minutes.
6
60
5
10
50
15
45
20
40
35
30
25
Add water, Bok Choy, sesame oil. Stir fry
medium heat, 3 minutes.
Add oyster sauce, stir well.
30
25
Mediterranean Roast Vegetables
Serves 4–6
Ingredients
Equipment
1colander
1knife
1 chopping board
1peeler
¼cup
1teaspoon
½teaspoon
1 baking dish
kitchen tongs
1
½
1
1
2
¼
3
½
lb. kabocha squash
red pepper
medium sweet potato
small red onion
teaspoons minced garlic
cup olive oil
large sprigs rosemary
teaspoon salt
49
1 2 3 4 5 6
1
2
Wash kabocha squash, red pepper and
deseed. Cut into medium pieces.
Peel sweet potato, cut into thick slices.
Peel onion, cut into quarters.
Place oil, rosemary, garlic, salt in
baking dish.
3
5
4
6
55
60
5
10
50
15
45
20
40
35
30
25
o
Add vegetables. Turn to coat with oil mixture. Bake medium oven (350 F) 45 minutes.
Melon and Strawberry Fruit Salad
Serves 4–6
Ingredients
Equipment
1colander
1 chopping board
1knife
1 paring knife
1spoon
1juicer
1tablespoon
1 food processor
1 serving platter
1 pint ripe strawberries
1orange
1 tablespoon fine sugar
½cantaloupe
¼ seedless watermelon
3 sprigs mint
51
1 2 3 4 5 6
1
2
Wash strawberries, chop, cut orange,
and squeeze.
3
Place strawberries, orange juice, sugar in
food processor.
55
60
5
10
50
15
45
4
20
40
35
Process 1 minute.
5
Arrange melon slices on serving platter.
30
25
Peel and slice cantaloupe and watermelon.
6
Pour strawberry sauce over fruit, add mint.
Apple and Raisin Tea Cake
Ingredients
2 medium Granny Smith apples
1½cups self-rising flour
½ cup fine sugar
1 teaspoon cinnamon
1 teaspoon apple pie spice
1 stick of butter
2eggs
½ cup milk
½ cup raisins
canola spray
Equipment
1 chopping board
1peeler
1knife
1sieve
1 mixing bowl
1 wooden spoon
1 bowl scraper
1whisk
1 small bowl
1 small saucepan
1teaspoon
1cup
½cup
10 inch Bundt pan
or 9 inch round
cake pan
53
1 2 3 4 5 6 7 8
1
2
Sift flour, sugar, cinnamon, apple pie spice
into bowl.
Melt butter.
Beat egg and milk.
Add butter, egg and milk, mix well.
3
5
Peel apples, chop finely.
7
4
6
Add chopped apples, raisins, mix well.
8
55
60
5
10
50
15
45
20
40
35
Spray cake pan with oil. Spoon mixture
into pan.
30
25
o
Bake medium oven (350 F) 30 minutes.
Vanilla and Chocolate Cupcakes
Makes 12
Ingredients
1 cup self-rising flour
½ cup fine sugar
1 stick of butter
2eggs
1 teaspoon vanilla essence
2 tablespoons milk
12 chocolate melts
Equipment
1 small saucepan
1knife
1 chopping board
1cup
½cup
1tablespoon
1teaspoon
1 mixing bowl
1 wooden spoon
1 bowl scraper
2 dessert spoons
12 paper cases
12 hole muffin pan
1 cooling rack
oven gloves
55
1 2 3 4 5 6 7 8
1
2
Place flour, sugar in bowl.
3
4
Add eggs, milk, vanilla, melted butter.
5
Mix well.
6
Place paper cases in muffin pan.
7
55
Melt butter in saucepan on low heat.
Spoon mixture evenly into paper cases.
8
60
5
10
50
15
45
20
40
35
30
25
o
Bake medium oven (350 F) 15 minutes.
Remove from oven, place 1 chocolate melt
on each hot cupcake.
Lifestyle Diary
Towards healthy eating and being active every day
Photocopy and record the foods you ate today:
Date –
Breakfast
Snack
Lunch
Snack
Dinner
How balanced is your diet?
Check a box when you eat a food from the following food groups:
Meat/chicken/fish/egg/nuts/legumes
Vegetables
Fresh fruit
Dairy (Milk/yogurt/cheese)
Whole grain breads and cereals
You are likely to be eating a balanced diet if you ticked all the food groups.
*Water: Remember to drink plenty of water each day.
Did you exercise today?
Tick the box for exercise you completed today:
Walking
Gardening
Cycling
Swimming
Other (name exercise)
You are on the way to achieving a healthy lifestyle! Can you do even better tomorrow?