QUICK RECIPE IDEAS FOR THE CANTEEN CAMPAIGN

Transcription

1 QUICK RECIPE IDEAS FOR THE CANTEEN CAMPAIGN A quick snap shot on some more tasty fresh fruit and vegetable ideas...

2 Crunchy fresh salad with tasty cheese, chicken or shaved ham Avocado, thinly sliced cucumber, lettuce and chicken Crispy lettuce, cucumber & and chicken snitzel roll (low fat mayonnaise is an optional extra) Egg and lettuce sandwich Tomato and Swiss cheese roll Lettuce, chicken, celery and low fat mayonnaise wrap Halve baguette bread lengthways, spread with mixture of crushed garlic and butter (or margarine), wrap in foil and heat until hot, open and place tomato slices on baguette Aussie BBQ sausage on a roll with lettuce and tomato Crunchy lettuce, carrot, cucumber and shaved chicken on a tortilla wrap Cheese and lettuce Grated carrots, cream cheese and sultanas Bacon, lettuce and tomato BLACKBOARD SPECIAL Crunchy salad and chicken rice paper rolls Ingredients Large rice paper - about 22cm in diameter (available from supermarkets and Asian food stores) Shredded carrots, shredded lettuce, shredded cooked chicken and snow pea sprouts. How to make Wash and dry green oak or Iceberg lettuce leaves and snow peas sprouts, shred the carrot and have the cooked chicken shredded so it s ready to add to the rice paper filling. Place a shallow dish (a little larger than the rice paper) of warm water on the bench next to the ingredients. Simply dip the rice paper into the water for seconds to just soften then place onto a clean board. Add the filling down the centre of the rice paper, starting with a lettuce leaf and finishing with the chicken. Roll up as you would roll up a spring roll. Place in a single layer on a tray, cover with a damp paper towel and refrigerate until ready to serve.

3 Fruit Salads Strawberry and orange salad Orange and blueberry salad Apple, banana, nashi, mandarin and kiwi fruit salad (to prevent discolouring drizzle with lime or lemon juice) Strawberry, pineapple, rockmelon and watermelon Fruit and Yoghurt Banana, strawberry and honey reduced fat yoghurt cup Kiwi fruit and muesli reduced fat yoghurt cup Fruit salad and yoghurt sundae: seasonal fresh fruit, reduced fat yoghurt and drizzle with strawberry puree Banana, honey and muesli reduced fat yoghurt cup Fun Snacks Fruit kebabs: rockmelon, strawberries and pineapple threaded on paddle pop sticks Traffic Light Kebabs: cherry tomatoes, cubes of reduced-fat tasty cheese and chunks of Lebanese cucumber threaded through trimmed bamboo skewers Pikelets with banana: Warm pikelets in a pie oven or microwave. Light drizzle with honey and top with sliced banana Grapes in Jelly: Place washed and dried grapes in disposable plastic cups, pour jelly mixture over grapes, refrigerate for 4 hours or until jelly is set Veg Snacks Veggie dippers: carrot, cucumber and capsicum sticks (option of hummus or beetroot dip for dipping) Turkey Salad Box: Crunchy tomato, cheese, Cos lettuce and Turkey (a light dash of reduced fat Italian dressing as an optional extra) Crazy Crumpets: Toast crumpet and top with light cheese, baby spinach leaves, sliced lean ham and tomatoes BLACKBOARD SPECIAL Breakfast at Recess Egg, Tomato and Baby Spinach Muffin For a very nutritious recess snack, top English-style wholemeal muffins with scrambled eggs, halved cherry tomatoes and baby spinach leaves.

4 Veg out: Tomato, zucchini, mushroom and grated reduced-fat cheese pizza slice Cheese and Tomato: Fresh tomato and grated reduced-fat cheese pizza slice Tropical: Fresh pineapple, tomato, ham and grated reduced-fat cheese pizza slice Super Hero Pizza: Tomato, capsicum, mushroom, lean ham and grated reduced-fat cheese pizza slice Mini Pizza: red capsicum, sliced button mushrooms, diced fresh pineapple and grated reduced-fat cheese on ready-made pizza bases Totally Tasty: Pumpkin, bacon and grated reduced-fat cheese pizza slice Bumper Beef and Salad Burger: mixed salad to include Iceberg lettuce, grated carrot, thinly slice Lebanese cucumber and sliced tomato with a lean beef patty on a hamburger bun. Cheese, Avocado and Tomato Burger: Sliced tomato wedged between sliced reduced-fat cheese on a wholegrain English muffin spread with mashed avocado. Chicken Crunch Burger: Crunchy Iceberg lettuce thinly sliced Lebanese cucumber and oven-baked chicken tenderloin on a flat roll. Veg-Out Burger: Shredded lettuce and snow pea sprouts topped with a vegetable patty and reduced fat mayonnaise on a wholegrain English muffin. Burger with the Lot: Loads of fresh salad teamed with a reducedfat cheese slice and a lean beef patty on a hamburger bun. Offer barbecue or tomato sauce as an optional extra.

5 Tips for Toasties: o Preheat your sandwich press. Sandwiches will be toasted and ready in about 3 minutes. o Use multi-grain, wholemeal, Turkish or Lebanese bread for savoury toasties and raisin or fruit breads for sweet toasties. o Use an olive oil or vegetable oil spray to spray the outside of the bread before being toasted. This prevents bread from sticking or burning and is much healthier than butter or margarine. When using fruit breads, a sheet of baking paper or greaseproof can be used between the bread and sandwich press to prevent fruit sticking. o Once toasted, wrap in greaseproof paper or foil and keep warm in a pie oven. If using protein-based fillings like ham or chicken serve immediately after toasting. Filling Ideas... Finely sliced celery, diced avocado and grated reduced-fat cheese Baked beans and diced tomato Chopped banana and a drizzle of honey on raisin or fruit bread Reduced-fat cheese and sliced tomato (place tomato between sliced cheese to prevent bread from becoming soggy) Sliced button mushrooms, baby spinach leaves and grated reduced-fat cheese Shredded cooked chicken, grated reduced-fat cheese, roughly mashed avocado and a squeeze of lemon juice Lean ham, grated reduced-fat cheese, tomato and baby spinach Thinly sliced roasted sweet potato, reduced-fat cheese, shaved chicken, avocado and reduced-fat mayonnaise

6 Kids just love delicious fresh fruit smoothies. Naturally sweet with fresh fruit and wholesome yoghurt, energyboosting smoothies can be blended and ready to serve in seconds. A large blender can make about 9 x 200ml serves; which is an adequate serving size for kids. Wash and prepare fruit ahead of time so it s ready to blend, and ensure you can use reduced fat milk and yoghurts. Get blending with these great smoothies: Mango with mango yoghurt Strawberries with berry yogurt Banana with honey yoghurt and malt Strawberries and blueberries with blueberry yoghurt and reduced-fat milk Chopped pineapple with unsweetened pineapple and mango juice Chopped mango, pineapple and naval oranges with mango juice Blueberries and strawberries with apple and berry juice Strawberries, chopped bananas, reduced-fat milk and a spoonful of Ovaltine or malt powder in a blender Note: For about a litre of reduced-fat milk use 250g strawberries or 150g blueberries or 1 large banana or 1 large mango with a 200g carton of reduced-fat yoghurt.

7 Fresh fruit to go tips Apples at least 2 or 3 varieties, small sized apples are ideal Bananas Cavendish or ladyfinger varieties Kiwifruit halved and served with a plastic spoon Mandarins Imperials of Honey Murcots Tangelos there easy to peel Packham Pears ensure they are ripe and ready to eat Naval Oranges cut in quarters and placed in small plastic bags (glad snap lock) Pineapple serve peeled wedges in plastic bags or cups Nashi small ones (about 100g each) are perfect Dates pack a few dates in small plastic bags kids will enjoy their sweet caramel flavour And Remember... Fresh implies that the fruit or vegetables used in the canteen as part of this promotion are not frozen, tinned, bottled, dried or processed. After all, this promotion is all about increasing the consumption of fresh fruit and vegetables. For more healthy recipe ideas please visit