Salads

Fruity rice salad

Servings (as side salad) Cooked rice, brown or white 1 red pepper, seeded and diced Whole kernel corn, 400 g can Raisins Pineapple pieces in juice, 400 g can Spring onions, sliced thinly Roasted peanuts, roughly chopped 1620 1 cup 1 1 can 3 tablespoons 1 can 4 cup 2430 1 cups 1 1 cans 5 tablespoons 1 cans 6 1 cup

Dressing
Juice from pineapple Soy sauce (low salt) Canola oil Cooking instructions Place all the salad ingredients in a bowl. Mix the dressing ingredients together in a jar and shake well. Add to the salad ingredients and mix through. cup 1 tablespoon 1 tablespoon cup 1 tablespoons 1 tablespoons

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Tomato bean salad

Servings Four-bean mix, 400 g can, drained Chick peas, 400 g can, drained Whole kernel corn, 400 g can, drained Chopped mint Spring onions, thinly sliced Telegraph cucumber, diced Cherry tomatoes, halved 1620 1 can 1 can 1 can 3 tablespoons 2 1 cup 1 punnet 3040 2 cans 2 cans 2 cans 6 tablespoons 4 2 cups 2 punnets

Dressing
Lemon juice Sesame oil (or other oil) Sugar Cooking instructions Place all the salad ingredients in a bowl. Mix the dressing ingredients together in a jar and shake well. Add to the salad ingredients and mix through. 2 tablespoons 2 teaspoons 1 teaspoon 4 tablespoons 1 tablespoon 2 teaspoons

Potato salad
Choose ingredients to suit your groups tastes. Boil potatoes, drain, and cut into bite-sized pieces. Choose from: spring onion, nely sliced canned whole kernel corn, drained red pepper or celery, nely chopped.

Place in a bowl and mix with yoghurt dressing or apple yoghurt dressing (see recipe, page 29).

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Dressings
Creamy dressing

Pasta salad
Add ingredients to cooked pasta to suit your groups tastes. Choose from: mixed cooked vegetables, eg, peas, corn chopped cucumber spring onion, nely sliced chopped green or red pepper tomato wedges or halved cherry tomatoes chopped parsley.

Mix light mayonnaise with an equal quantity of plain yoghurt.

Yoghurt dressing
Mix together 1 cup of plain low-fat yoghurt, cup of vinegar or lemon juice, 1 tablespoon of nely chopped parsley or chives, 1 teaspoon of mustard and 1 tablespoon of sugar.

Apple yoghurt dressing

Mix together apple pure and plain yoghurt in the ratio of 1:2. Add chopped fresh mint. This is delicious with potato or kumara salads.

Place in a bowl and mix with creamy dressing or French dressing (see Dressings).

French dressing
Mix together equal amounts of oil and vinegar. Add a little sugar and herbs if desired.

Coleslaw
Mix nely sliced cabbage (green and/or red) with any of the following: grated carrot spring onion, nely sliced crushed pineapple nely chopped celery diced apple nely chopped red or green pepper sultanas or currants chopped parsley.

Add light mayonnaise, creamy dressing or yoghurt dressing (see Dressings).

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Vegetables
Healthy wedges
Nice with sh fritters (see recipe, page 17) or served with a dip. Servings: Use quantities to suit your group Potatoes, skin on Kumara, peeled if required Pumpkin, peeled Olive oil Chicken or onion powder
(small sprinkle only)

Cooking instructions Lightly oil a baking tray. Cut the vegetables into chunky wedges. Put them in a bowl or plastic bag with 12 tablespoons of olive oil. Add chicken or onion powder and shake well. Place on a baking tray and bake at 200oC for about 2030 minutes or until cooked and golden brown.

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Scalloped potatoes
Servings Potatoes, peeled and nely sliced Onions, nely sliced Reduced-fat milk Plain our Mustard powder Grated edam cheese Cooking instructions In a lightly oiled baking dish, layer one-third of the potato and half of the onion. Sprinkle half the cheese over the top. Repeat with another third of the potato and the remaining onion. Top with the rest of the potato. In a bowl or jug, mix together the milk, our and mustard powder; whisk well to remove all lumps. Pour over the potato, sprinkle over the remaining cheese, and bake for 1 hour at 180oC (or until cooked). 1620 750 g 1 large 1 cup 1 tablespoon teaspoon 1 cup 2430 1.25 kg 2 medium 1 cups 1 tablespoons teaspoon 1 cups

Cheese sauce
Makes 2 cups sauce Flour Reduced-fat milk Grated edam cheese French mustard Cooking instructions Mix the our to a thin paste with some of the milk; add the remaining milk and stir until smooth. Heat in a saucepan until thick, stirring constantly. Remove from the heat and stir in the cheese and mustard. 4 tablespoons 2 cups cup 1 teaspoon

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Cakes and Mufns

Carrot and raisin mufns
Makes 12 standard mufns or 36 mini mufns Self-raising our Wholemeal our Sugar Baking powder 2 cups 1 cup cup 2 teaspoons teaspoon 1 teaspoon 1 cup cup cup 3 cup 1 cup cup

Banana and date mufns

Makes 12 standard mufns or 36 mini mufns Self-raising our Unprocessed bran Dates, chopped Ripe bananas, mashed Baking soda Reduced-fat milk Margarine Golden syrup or maple syrup Eggs, lightly beaten Cooking instructions Preheat oven to 190oC. Place the rst 4 ingredients in a bowl. Dissolve the baking soda in milk. Melt the margarine and golden or maple syrup together in a microwave or in a small saucepan. Add soda/milk mixture and syrup mixture with the eggs to the ingredients in the bowl. Do not over-mix as this will toughen the mixture. Spoon into lightly oiled or non-stick mufn pans (threequarters ll). Bake for 1520 minutes or until a skewer inserted comes out clean. 2 cups 2 cups cup 3 1 teaspoon 1 cups 50 g 6 tablespoons 2

Baking soda Cinnamon Grated carrot Raisins Walnuts Eggs Oil Plain yoghurt Reduced-fat milk Cooking instructions Preheat oven to 190oC.

Place the our, sugar, baking powder, baking soda, cinnamon, carrot, raisins and walnuts in a bowl. Mix the eggs, oil, yoghurt and milk together in a separate bowl or jug; add to the dry ingredients and mix until combined. Do not over-mix as this will toughen the mixture. Spoon into lightly oiled or non-stick mufn pans and bake for about 20 minutes or until cooked. Leave to stand for 5 minutes before removing from pans and cooling on a rack.

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Chocolate banana mufns

Makes 12 standard mufns or 36 mini mufns Ripe bananas, mashed Oil Reduced-fat milk Eggs Vanilla Self-raising our Cocoa Baking soda Sugar 23 cup cup 1 large 1 teaspoon 2 cups 2 tablespoons teaspoon cup Cooking instructions Preheat oven to 190oC. In a bowl, mix together the bananas, oil, milk, egg and vanilla. In another larger bowl, sift the our, cocoa and baking soda together; add the sugar. Add the banana mixture and stir to combine. Do not over-mix as this will toughen the mufns. Put the mixture into lightly oiled or non-stick mufn pans. Bake for about 15 minutes or until a skewer inserted comes out clean. Cool for a few minutes before removing from pans. Cool on a rack.

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Lemon yoghurt mufns

Makes 12 standard mufns or 36 mini mufns Grated lemon rind Sugar Oil Egg Salt Plain yoghurt Lemon juice Self-raising our Cooking instructions Preheat oven to 180oC. Place the lemon rind, sugar, oil, egg, salt, yoghurt and lemon juice in a large bowl. Beat until well mixed. Add the our; fold in until the our is just mixed in. Do not over-mix as this will toughen the mixture. Spoon into lightly oiled or non-stick mufn pans. Bake for 1215 minutes or until a skewer inserted comes out clean. Leave to stand for 5 minutes before removing from pans and cooling on a rack. From 1 large or 2 small lemons cup cup 1 large teaspoon 1 cup cup 2 cups

Apricot loaf
Makes 1 medium loaf Chopped dried apricots Sugar Apricot nectar (canned or boxed) Margarine Baking soda Wholemeal plain our Self-raising our 1 cup cup 425 ml 30 g 1 teaspoon 1 cup 1 cup Cooking instructions Preheat oven to 180oC. Place the rst 4 ingredients in a saucepan and bring to the boil. Leave to cool and then add the baking soda. Sift the dry ingredients and add to the apricot mixture until just combined. Place in a greased 22 cm loaf tin and bake for 4560 minutes or until a skewer inserted comes out clean. Leave in the tin for 5 minutes before turning out.

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Easy fruit cake

Makes one x 23 cm cake Mixed dried fruit Sweetened condensed milk (380 g can) Water (see instructions for quantity) Eggs Baking soda Wholemeal our Self-raising our 2 teaspoon 1 cup 1 cup 1 kg 1 can Cooking instructions Place the dried fruit and condensed milk in a saucepan. Using the empty can as a measure, add three cans of water to the pan. Bring to the boil and then simmer for about 10 minutes. Leave to cool. When cool, add the remaining ingredients. Mix quickly (the mixture will foam up a little) and transfer to an oiled and lined 23 cm cake tin. Bake at 160oC for 11 hours or until a skewer inserted comes out clean.

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Desserts
Cocoa rice
Servings Short grain rice Water Cocoa Water Sugar Young citrus leaves* or grated lemon rind Light coconut milk Cooking instructions Rinse the rice. Place it in a saucepan with the rst measure of water and bring to the boil. Turn the heat to low and simmer for 2030 minutes or until the rice is cooked. Mix the cocoa with the second measure of water. Add to the rice together with the sugar. Rinse the citrus leaves, add to the rice and simmer for 510 minutes. Add the coconut milk and mix thoroughly. Remove the citrus leaves before serving. Add a little reduced-fat milk if a thinner mixture is required. 1620 3 cups 2 litres 4 tablespoons 1 cup 1 cup 6 1 teaspoon 1 cup 2430 4 cups 3 litres 6 tablespoons 1 cups 1 cups 9 1 teaspoons 2 cups

Citrus leaves can be picked from unsprayed citrus trees. Use the very young leaves at the tip of the branch. Lemon leaves are the best to use. Instead of coconut milk, try using coconut-avoured light evaporated milk.

From Pacic Recipes for the Heart, National Heart Foundation

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Fruit crumble
Servings Any canned, stewed or bottled fruit such as apples, apricots or plums 1216 3 cups 2430 6 cups

Crumble topping
Rolled oats Wholemeal our Cinnamon Brown sugar Margarine Cooking instructions Preheat oven to 180oC. Place the fruit in an ovenproof baking dish; cover with the topping and bake for about 20 minutes the topping should look browned and crisp. Serve with custard, sweetened yoghurt or low-fat ice cream. 1 cup cup 1 teaspoon cup 2 tablespoons 1 cups 1 cups 1 teaspoons cup 3 tablespoons

Crumble topping
Place the oats, our, cinnamon and sugar in a bowl. Add margarine and rub in. Use as directed.

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Fruity bread pudding

Servings Mixed dried fruit Apple juice Stale brown or white bread, diced 810 1 cup 1 cup 6 toast slices or 8 sandwich slices Mixed spice Bananas, sliced Egg Reduced-fat milk White sugar Cooking instructions Preheat oven to 200oC. Place the dried fruit in a small pan with the apple juice and bring to the boil. Remove the pan from the heat and stir in the bread, mixed spice and banana. Spoon the mixture into a shallow ovenproof dish. Whisk egg and milk together; pour over the bread mixture. Sprinkle the sugar over the top and bake for 2530 minutes until rm and golden brown. Serve hot or cold with natural yoghurt or custard. 1 teaspoons 2 1 1 cup 2 tablespoons 1620 2 cups 2 cups 12 toast slices or 16 sandwich slices 3 teaspoons 4 2 2 cups 4 tablespoons 2430 3 cups 3 cups 18 toast slices or 24 sandwich slices 4 teaspoons 6 3 3 cups 6 tablespoons

Fruit jelly
Make up the jelly according to the instructions on the packet. Add chopped fruit, either canned or fresh. Set in individual bowls or cups.

Alternatively, make jelly from fruit juice. For every 500 ml juice add 3 teaspoons of gelatine. Note that some fresh and frozen fruit, such as pineapple, kiwifruit, mango, papaya, gs and guava, will prevent the jelly from setting.

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Pineapple rice pudding

Servings Reduced-fat milk Coconut-avoured light evaporated milk (375 ml can) Short grain rice Sugar Crushed pineapple in natural juice (440 g can) Cooking instructions Place the milk, coconut-avoured evaporated milk, rice and sugar in a saucepan with a heavy base. Bring the mixture to the boil, then reduce the heat and simmer, stirring occasionally, for 45 minutes or until the mixture thickens. Add the pineapple (with juice) and continue cooking until the mixture is thick and creamy. 1216 1 litre 1 can cup cup 1 can 2430 2 litres 2 cans 1 cups cup 2 cans

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Acknowledgements
The Ministry of Health would like to thank all those who contributed to the development of this guide, particularly the principal writer, Bronwen King from Food Fit Limited, as well as: Fresh Tastes Team at New South Wales Health and the New South Wales School Canteen Association Ministry of Education National Heart Foundation of New Zealand Rise E Tu (Youth Advisory Group to the Ministry of Health).

Sources of other information

The New South Wales School Canteen Association Fresh Tastes at www.schoolcanteens.org.au and www.healthy-kids.com.au Waitemata DHB Beverage Guidelines project (collaborative programme between Waitemata DHB, Auckland Regional Public Health and the National Heart Foundation of New Zealand) Auckland Regional Public Health Service Food For Under 5s, researched and developed by Kristin Leaity National Heart Foundation School Food Programme and Food Industry team.

Sources of the recipes

Quick Food for the Heart, Glenda Gourley and The National Heart Foundation Pacic Recipes for the Heart, National Heart Foundation Kai Lelei Recipes for Large Families, Auckland Regional Public Health Service. Bronwen King

Thanks also to the early childhood education services and schools where the photographs in this guide were taken: Avalon Childcare Centre, Te Whare Hauora Ministry of Health Early Childhood Learning Centre; Ngati Toa School, Newlands School, Karori West Normal School, Paraparaumu College, Porirua College; individual students from Paremata School, Plimmerton School, Tawa Intermediate School, Titahi Bay Intermediate School, Aotea College, Bishop Viard College, Newlands College and Wellington College.

The photographs and food styling are by Adrian Heke and Nicola Edmonds Editors: Anna Saunders, Ruth Brassington and Bryony Walker Designers: Liz Tui-Morris and Jodi Wicksteed

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