Start Kids Eating Right - SA Health - SA.Gov.au

Start Kids
Eating Right
cook book

This recipe book was developed as
part of the Start Right-Eat Right
Award scheme.
This work is copyright. It may be
reproduced in whole or in part for
study or training purposes, subject to
the inclusion of an acknowledgement
of the source. It is not for commercial
use or sale.
Published in 2011
Printed in Australia
Title: Start Kids Eating Right
Edition: 2nd edition
ISBN: 978-0-9807216-1-4
Subjects: Child Care--Food--South
Australian Children--Healthy Food
for Children
SRER Website:
www.health.sa.gov.au/pehs/
startrighteatright.htm
For general enquiries or specific
concerns relating to your child’s
health and / or nutrition
Speak with child care centre staff
Speak with your General Practitioner
Contact an Accredited Practising
Dietitian:
• www.daa.asn.au
Call the ‘Parents Helpline’
(Parenting SA): phone: 1300 364 100
Useful websites:
Children, Youth and Women’s Health
Service:
• www.cyh.com
Australasian Society of Clinical
Immunology and Allergy (ASCIA):
• www.allergy.org.au
Additional resources:
Children, Youth and Women’s Health
Service: Women’s and Children’s
Hospital ‘General Nutrition Resources’
available at:
• www.wch.sa.gov.au/services/az/
other/nutrition/nut_resources.html
Children, Youth and Women’s Health
Service: Women’s and Children’s Hospital
‘Tucker for Toddlers’ available at:
• www.wch.sa.gov.au/services/
az/other/nutrition/documents/
Tucker_for_Toddlers08.pdf

Start
KIDS
RECIPES
VEGGIES
eating
snacks
DAIRY
RIGHT
FRUIT
MEAT
cook book

COOKS
ACKNOWLEDGEMENTS
LOVED
FAMILIES
RESOURCES
EVERYONE
SPECIAL
CENTRES
REMEMBERED
This recipe book was developed
as part of the Start Right-Eat
Right Award scheme.
Special thanks go to:
All the Start Right-Eat Right
(SRER) awarded centres that
contributed their recipes
and title ideas.
Flinders University Nutrition
and Dietetics students
who produced the original
concept of this book.
The SRER team and Dietitians
from Southern Adelaide Health
Service who have helped in
putting the book together
and testing the recipes.
All parents and
Dietitians involved in
prepublication feedback.
The SRER project is funded
by grants from SA Health and
supported by project partners
Southern Adelaide Health
Service and Gowrie Adelaide.
3
Acknowledgements

INTRODUCTION
tips
AIMS GROWING CHILDREN FOOD
FOREWORD
ADVICE
GREAT
MANAGE
information
BODIES
delicious
A challenge many parents face
is getting young kids to eat.
Many child care centres have
reported parents and caregivers
asking questions such as “Why
does my child love eating his
meals at child care but turns
his nose up at them at home”
It is in response to questions
such as these that this recipe
book has been developed.
‘Start Kids Eating Right’ aims
to provide parents with great
ideas of how to prepare
delicious main meals and snacks
that children enjoy eating in
child care. The multicultural
recipes contained in this book
are not only healthy choices
for growing bodies but are also
sure to please little tummies.
Start Kids Eating Right also
contains some nutrition
information for children 0-5
years of age. This includes
infant feeding advice, tips
to manage fussy eating and
information about food
allergies and intolerances.
Developed by Dietitians, this
book aims to assist parents in
helping their children develop
healthy eating habits for life.
The terms ‘he’ and ‘she’ have
been used interchangeably
throughout the book. Please
choose the appropriate term
for your child when reading.
We hope this book can be
used as a way of cherishing
and remembering favourite
foods and childhood memories.
Happy cooking!
5
Introduction

SNACKS
CONTENTS
RECIPES
FISH
BODIES
CALCIUM TASTY-FOOD
CHILDREN
GRATE
MIXING
FAMILIES
choices
PREPARING
meats
8 Good Nutrition
For Children
16 Growing Bodies
And Iron
20 Strong Bones
And Calcium
22 Is Your Child A
Fussy Eater
26 Preventing Choking
At Meal Times
28 Adverse Reactions
To Foods
30 Rise And Shine
With Breakfast
32 A Note About
The Recipes
34 Foods For
The First Year
38 Recipes For
7-12 Month Olds
54 Family Meals With
Meat, Chicken And Fish
92 Vegetarian Family Meals
106 Snacks And Light Meals
126 Recipe Modification
131 Budget Shopping
Tips
7
Contents

GOOD NUTRITION
likes and DISLIKES development
HEALTHYBANANA
for CHILDREN VARIETY
VEGGIES
& fruit
TASTY
YUMMY
Childhood is a fun
and exciting time
for enjoying tasty
nutritious foods with
family and friends!
dairyJUICE
Glow
Be alert and
perform their best.
During childhood we develop
our food likes and dislikes.
Offering children a wide
variety of nutritious foods
encourages healthy,
life-long eating practices.
Nutritious foods allow
children to:
GROW
Develop
healthy
bodies.
Go
Have energy to
learn and play.
9
Good Nutrition For Children

What to offer your
child And how much
Start Them Eating Right!
If your child is between 0 to 1
year old see the ‘Foods For The
First Year’ section for infant
feeding advice. Once your baby
has moved on to family meals,
offer a variety of foods from
each of the five food groups
everyday (see pg. 12-13).
It is difficult to set fixed
quantities of food you
should offer your child.
Children’s appetites vary from
day to day. Their nutritional
needs also change as they grow.
Therefore, your child will eat
more on some days and less
on others.
10

Offer Small Portion Sizes.
Use your child’s appetite as a
guide of how much to provide.
For:
• Vegetables and fruits - one
serve could be equal to your
child’s age in tablespoons.
E.g. offer 2 tablespoons
for a 2 year old.
• Meat and alternatives - one
serve could be the size of
the palm of their hand.
• Breads and cereals - use
the size of your child’s
fist as a serving.
{ }
Important Message
As a parent your role is to set regular meal times
and offer appropriate healthy foods. Let your
child decide whether to eat and how much.
It is good to keep in mind that children are little and need
less food than adults would expect.
11
Good Nutrition For Children

dairy
Milk, yoghurt, cheese, custard
These foods are the main sources of
calcium, important for strong bones
and teeth.
VEGGIES
Offer a variety of vegetables
of different colours to provide
a wide range of vitamins
and minerals.
Breads &
CEREALS
Breads, cereals, rice,
pasta, noodles
These foods provide the body
with energy. Choose higher
fibre varieties where possible
(e.g. brown rice, wholemeal
pasta, bread and crackers).
12

fruit
Like vegetables, fruits provide
vitamins, minerals and dietary
fibre. Offer different types
including fresh and tinned
fruit in natural juice.
Meat &
Alternatives
healthy
FATS
Choose small amounts
of ‘mono-unsaturated’
and ‘poly-unsaturated’
oils and margarines (e.g.
canola, olive, sunflower).
Limit ‘saturated’ fat
(e.g. butter, cream).
Lean red and white meat,
fish, eggs, nuts and legumes
Red meat includes beef, lamb
and kangaroo. Examples of
white meat are pork, chicken
and turkey. Legumes include
kidney beans, baked beans,
chickpeas and lentils.
These foods are good
sources of protein.
13
Good Nutrition For Children

“Sometimes” foods
These are the types of foods
that do not fit into the food
groups illustrated on the
previous page. It is best
not to offer these foods on
a daily basis because they
often contain large amounts
of fat, sugar and salt.
Examples of “sometimes”
foods and drinks include cakes,
biscuits, pastries, potato crisps,
chocolate, takeaway foods,
soft drinks and cordial.
14

Drinks
Water should be the main
drink for children over 12
months. It is important to
offer it frequently throughout
the day. Tap water is best
as it contains fluoride which
helps to protect teeth.
Water does not need to be
boiled after your baby is
over 6 months old. If you are
unsure of water quality, boil
and cool water before use.
After 6 months of age your
baby can have water from a
cup. Sit him up to drink from
a cup.
• Cow’s milk is not suitable as
the main drink for children
under 12 months of age. A
small amount of cow’s milk in
foods from 7 months is ok.
• Use full cream milk
and dairy products for
children under 2 years.
• Reduced fat dairy
foods are suitable for
children over 2 years.
• Skim milk products are only
suitable for children over 5.
• Tea, coffee, alcohol and sports
or “energy” drinks should
not be given to children.
15
Good Nutrition For Children

BITE
GROWING
BODIES
STRONG
BEANS
IRON
VITAMIN C
PROTEINenergy
red meat
What is iron and
why is it important
for children
Iron is a mineral needed to
carry oxygen around the body.
It is also essential for growth
and development, activity,
and to fight infections. Iron
is especially important for
babies and children because
they are growing quickly.
There are two types of iron
in food.
Animal foods contain haem
iron which is better absorbed
by the body than non-haem
iron which is found in plant
foods. The best sources of iron
are red meat such as beef,
lamb and kangaroo.
Other good animal sources
include:
• liver • turkey
• pork • eggs
• chicken • fish
17
Growing Bodies And Iron

Good sources of
non-haem iron include:
• beans and lentils
• wholemeal/whole grain breads
• whole grain breakfast
cereals or those
with added iron
• dried apricots
• green leafy vegetables
(e.g. broccoli, spinach)
• cauliflower
• cabbage
• peas
18

Vitamin C and
non-haem iron
It is important to combine
non-haem iron foods with a
vitamin C-rich food to help
the body absorb more of this
type of iron.
Vitamin C sources include:
• oranges • tomatoes
• strawberries • capsicum
• kiwi fruit • cabbage
• rockmelon • broccoli
• pineapple • cauliflower
• fruit juice • green peas
Ideas for
vegetarian meals
• Wholemeal egg and
tomato sandwich
• Lentils in tomato
based pasta
• Baked beans on
wholemeal toast
• Tofu and vegetable
stir-fry with noodles
• Iron-fortified
breakfast cereal topped
with strawberries
19
Growing Bodies And Iron

STRONG
smoothies
YOGHURT
BONES
SOY
CHILDHOOD
AND
TOFU
cheese
CALCIUM
GOOD MINERALS
TOPPINGS
Teeth
oranges
What is calcium and
why is it important
for children
Calcium is a mineral important
for the nervous system, to
ensure muscles work properly
and for building strong bones
and teeth. Calcium is very
important during childhood
as it is during this time that
strong and healthy bones are
being formed.
The best food sources of
calcium are:
• Milk
• Yoghurt
• Cheese
• Soy milk with
added calcium
Foods which provide calcium
in smaller amounts include:
• Sardines and salmon
with edible bones
• Oranges
• Green leafy vegetables
(e.g. broccoli)
• Breakfast cereals with
added calcium
• Soy products and tofu
Tips to increase calcium intake:
• Make fruit smoothies
with yoghurt and milk.
• Serve yoghurt as a snack
or dessert with fruit.
• Grate cheese as a topping
on vegetables, pastas,
soups, pizza and sandwiches.
• Include cheese and
vegetable sticks as snacks.
21
Strong Bones And Calcium

Is child
your
DEVELOPMENT VARIETY
likes and DISLIKES SNACKS
LEARNING
{patience}
A
fussy
EATER
role models
GROWING
COOKING
While there will always be someone whose child
eats everything, it is normal for toddlers to be
fussy eaters
Why
• Control and independence:
Food and eating is something
toddlers can be in control
of by saying ‘No’.
• Food needs:
Toddlers do not grow as
quickly as babies and
therefore they do not
need to eat as much.
• Attention:
Bribes and tricks
reinforce food refusal.
• Little tummies:
Parents sometimes have
unrealistic expectations of
how much food toddlers need.
• Filling up on drinks
other than water: Leaves
less room for food.
• Food fads:
Toddlers sometimes like to
stick to things they know
well. This means they might
not get tired of having the
same foods over and over.
• The world is an exciting
place and there are much
more interesting things to
do than eat!
23
Is Your Child A Fussy Eater

Meals and snacks
• Offer small serves.
Your child can always
ask for more.
• Limit milk to no more than
500ml - 600ml throughout the day.
• Offer your child fruit instead
of juice.
• Allow unlimited drinking water.
Learning
• Introduce new foods
through cooking,
growing your own
vegetables, shopping
and stories.
Role Model
• Children are more likely to try
a food when they see family
members enjoying it together.
Be patient
• Your child may need
to be offered a new
food 10-15 times or
more before they are
willing to try it!
24

PRACTICAL
stepsto
learn
help
manage
CHOOSE
positive
fussy
eating
recognise
patience
SURPRISE
Mealtime
atmosphere
• Offer food in a happy
environment. Children
are more likely to
accept a food if they
associate it with fun.
Tricks and bribes
• Tricks and bribes
reinforce the food refusal
behaviour. Calmly remove
the uneaten food. Move
on to the next snack at
the appropriate time.
Encourage
new foods
• Give reasonable amounts
of praise when children
eat well and try a
new food.
Avoid
distractions
• Turn off the television
when eating.
• Put pets outside
and toys away during
meal times.
25
Is Your Child A Fussy Eater

PREVENTING
CHOKING
assist
{AT}
CHOP
chew
MEAL
cut
remove BONES
times
ENCOURAGE
SUPERVISE
slow EATING
PREVENT
COOK
How to make food
more safe
• Avoid giving foods that can
break off into hard lumps.
(e.g. raw carrot, celery sticks,
apple). These foods should
be grated, very finely
sliced, cooked or mashed.
• Do not give popcorn, nuts,
hard lollies, corn chips,
hard cracker biscuits or gum.
• Remove skin from
sausages and frankfurts.
• Cut all foods into small
pieces, especially meat.
• Cut grapes and cherry
tomatoes in half.
• Remove all bones from foods
(e.g. chicken and fish).
Practical tips to
prevent choking
Supervise
• Always keep an eye on
children while they
are eating.
Chew food well
• Encourage children to eat
slowly and chew well.
Sitting down
• Do not give food or drink
to children while they
are running, playing,
laughing or crying.
Do not
• Force children to eat.
27
Preventing Choking At Meal Times

{ }
Important Message
- It is very important that food allergies and
intolerances are correctly diagnosed.
- If you suspect your child may have a food allergy
or intolerance you should consult a doctor.

ADVERSE
REACTIONS
FOODS
Headaches
antibodies
to
VITAMINS hives
SWELLING
food allergy
Common Food
Allergies in
Australian
Children
Egg
Cow’s Milk
Soy
Wheat
Fish and
Shellfish
Peanut and
Tree Nuts
Sesame
For more
information about
adverse reactions
to food see the
ASCIA website:
www.allergy.org.au
Food can cause a wide variety
of reactions in children.
A food may be blamed when it
is not the cause of the problem,
so it is important to get any
reaction checked by a doctor
to be sure of its cause.
Removing a food from your
child’s diet could leave her
with an unbalanced diet,
which may cause other health
problems. Always consult a
doctor or Accredited Practising
Dietitian before making
significant changes to your
child’s diet.
a) Food allergy
A food allergy is a reaction
that involves the immune
system in response to one
or more proteins in food.
Food allergy reactions can
include hives, swelling around
the mouth, breathing difficulty
and vomiting that usually occur
within 30 minutes of eating
a food. A food allergy can be
life-threatening in some rare
cases but most food allergy
reactions are less severe.
b) Food intolerance
An intolerance to a food
is a reaction that does not
involve the immune system.
Sometimes known as food
chemical intolerances, these
include reactions to chemicals
added to foods (e.g. colourings,
preservatives and flavour
enhancers) or naturally
occurring chemicals in foods.
c) Carbohydrate
Malabsorption… is another
type of adverse reaction to
food. It occurs in people who
cannot digest, absorb or deal
with natural sugars in some
foods and drinks. For example,
some children develop diarrhoea
after consuming large amounts
of lactose (milk sugar).
This condition is known as
lactose intolerance.
29
Adverse Reactions to Foods

Rise
YOGHURT
SMOOTHIES JUICE
active MIND
& PEACHES
Banana
MUESLI
SHINE
FRUIT
fresh
WITH
Why is a good breakfast
important for children
• Breakfast helps your
child to get a good kick
start to the day!
• Eating breakfast can help
children concentrate better.
• Breakfast foods are high
in fibre and B Vitamins.
Skipping breakfast means
your child will not
have as much of these
important nutrients.
Great breakfast ideas
• Fruit bread or an English
muffin with a glass of milk.
• Banana roll: a slice of
bread wrapped around
half a banana.
• A tub of fruit yoghurt
and a piece of fruit.
BREAKFAST
• Different sandwich or toast
varieties: cheese, vegemite,
banana - cut into triangles,
fingers or squares.
• Breakfast cereal with fresh
or tinned fruit which
can include bananas,
apricots, peaches,
strawberries, kiwi fruit.
• Porridge with milk and
dried/fresh fruit.
• Fruit smoothies: blend milk
with fresh or tinned fruit.
• Bircher muesli: moisten
muesli with milk or
juice, leave in the fridge
overnight and add
yoghurt before serving.
• Pikelets spread lightly
with ricotta cheese and
topped with fruit.
• Tinned fruit “in natural
juice” is a great
alternative to fresh fruit.
31
Rise And Shine With Breakfast

Cooking Term
Preparation Tip
Serving
Suggestion
Storage And
Left Over Tip
Nutrition Tip
symbol
definitions

A
NOTE
about
HEALTHY
LEAN
suggestions
SIMMER
recipes
the
FAMILIES
FAVOURITES
experience
STEAM
SEASONAL
TASTY
MUNCH
unforgettable
ENJOY
The recipes contained in this
book have been collected
from various Start Right-
Eat Right awarded centres
across South Australia.
These recipes are generally
quick and easy to prepare.
They are the most popular
with children attending child
care and we therefore hope
that they would become
your child’s favourites.
Recipes are grouped into
different categories to
include: red meat, chicken
and fish; vegetarian
and snack dishes. There is
also an infant feeding
section with yummy recipes
for your 7-12 month old child.
All recipes have been tested
and where necessary modified
to fit with Start Right-Eat
Right recommendations.
A ‘Recipe Modification’
section has also been
included to help you make
your own recipes healthier.
It contains suggestions of
alternative ingredients that
can be used and examples
of healthier cooking methods.
Since the book is intended
for use by parents, recipes
for the main meals have
been changed to serve
a family of four people.
A number of ‘symbols’
have been used throughout
the recipes. Please refer to the
legend to the left of this page
for an explanation of each.
33
A Note About The Recipes

FOODS
SIZES the first
VARIETY
bite-size DEVELOPMENT
FOR YEAR
smooth FOODS FEEDING
bonding shapes
MASH
SOLIDS
small tastes
Chewing
Birth to 6 months:
breast milk
From birth to 6 months breast
feeding is the ideal way to feed
your baby. Breast feeding can
help you to develop a strong
bond with your child.
Breast milk alone provides
everything that your baby needs
until around 6 months of age.
Sometimes it is not possible
to breast feed. In these cases,
using a suitable infant formula
can meet your baby’s needs.
First taste and
smooth foods
Around 6 months your baby’s
iron stores begin to get low
and your baby also begins to
use his tongue and jaw to
mash foods. At this stage breast
milk (or infant formula) still
provides most of his nutrients
but is not enough to meet all
his nutritional needs. Around
6 months (but not before 4
months) he can begin to
have small tastes of smooth
foods including:
• Iron-fortified rice cereal
(e.g. Farex)
• Pureed or well-mashed fruits
(e.g. apple, banana)
• Cooked, pureed, bland
vegetables (e.g. potato,
pumpkin, zucchini)
• Pureed, well cooked lean
meat, poultry and fish
• Plain or baby yoghurts
and custards
35
Foods For The First Year

Be a good
example: do not
express dislikes
of foods.
Introduce one food at a
time. Wait 2 days before
introducing another food.
Start by offering
solids between
milk feeds.
Never force
a baby to
eat. Everyone
feels hungrier
on some days
than others.
36
Around
6 months:
Mash foods until
there are no
lumps or puree
using a blender.
feeding
TIPS
solid
VARIETY
to
your
positive
for
introducing
FOODS
BABY
enjoy
tastes

Avoid extremes
of temperatures.
Do not add
sugar, fats, salt.
Use a
baby
spoon,
only ¼ to ½
teaspoon.
7 - 12 months soft
lumpy and finger foods
Breast milk (or infant formula)
is still an important part of your
baby’s diet but she’ll now also
enjoy a wider variety of foods
from each of the food groups.
Do not
mix foods.
Around 7-8 months your
baby begins to make chewing
movements. She can have
soft lumpy foods and progress
to finger foods. See recipes
that follow.
From 12 months onwards
your child should have family
foods cut into bite-size pieces.
Don’t panic...
Your baby’s
bowel habits
may change when they
start solid foods.
Eating solid
foods takes
practice.
If your baby
is not keen, try again
in a few days.
37
Foods For The First Year

RECIPES
FOR
7 12
PREPARE
milk
simmer
YOGHURT
MONTH TUNA
OLDS
tasty
BEEF
COMBINING
pie
SPRINKLE
growth
serve

Recipes for 7-12
month olds
Between 7 to 12 months of
age solid foods will now be
a bigger part of your baby’s
diet. By 12 months he would
be having breakfast, lunch and
dinner and mid-meal snacks.
It is important to give
your baby the appropriate
texture foods for her stage
of development (see pages
35-37 of the previous section).
The following baby recipes
do not have serve sizes.
Use your child’s appetite as an
indication of how much to give.
39
Recipes For 7-12 Month Olds

BEEF
g
NKLE
YO
{ }
OL
Preparation
- If your dhal dries out at any point, add
more water.
- Remember to cut-down the spices for
younger babies.
INING
e

dhal for baby
(Adapted from: Homemade Baby Food Recipes )
½ cup red lentils
oil for sauté
1 small onion, chopped
1 teaspoon grated ginger
1 garlic clove, crushed
1 ¼ cups water
1 small sweet potato
½ teaspoon coriander
½ teaspoon turmeric
½ teaspoon cinnamon
01 In a lightly-oiled, heated saucepan, sauté the onion
for a few minutes
02 Add the garlic and the ginger and continue to sauté
for several minutes
03 Add the remaining spices and cook for 5 more
minutes
04 Add water and stir
05 Add the sweet potato and lentils. Bring to the boil
06 Lower the heat and simmer for 20-30 minutes until
the lentils are cooked
07 Serve with rice or naan/roti breads for older babies
41
Recipes For 7-12 Month Olds

cottage pie
(Adapted from HEINZ Recipe Book for babies and toddlers)
50g beef mince
2 tablespoon mashed
sweet potato
¼ cup mixed vegetables
(e.g. carrots, zucchini),
finely grated
1 tablespoon cheese, grated
01 Cook mince in a lightly-oiled saucepan until browned.
Add grated vegetables and cook, stirring for 3 minutes
02 Line an oven-proof dish with mashed sweet potato
03 Top with beef and vegetable mixture
04 Sprinkle with cheese and bake at 180 °C for 5 minutes
43
Recipes For 7-12 Month Olds

tuna casserole
(Adapted from: Homemade Baby Food Recipes)
340g dry egg noodles
170g tin tuna, drained
1 stick celery,
finely chopped
1 spring onion, chopped
½ zucchini, sliced
100g cheddar, grated
Pinch of dried thyme
1 tablespoon margarine
1 tablespoon plain flour
½ cup milk
01 Pre-heat the oven to 180 °C
02 Grease an oven-proof dish
03 Cook the noodles according to packet directions. Drain
04 Melt margarine in a saucepan, add flour and cook to
form a paste. Gradually add milk, stirring continuously
until sauce thickens
05 In a large bowl, mix together the noodles, tuna, celery
and spring onion
06 Stir in the white sauce
07 Add the thyme
08 Spoon half of the mixture into an oven-proof dish and
top with half of the zucchini
09 Continue layering with noodle mixture and the rest
of the zucchini
10 Sprinkle with cheese and bake for 30 minutes
45
Recipes For 7-12 Month Olds

BEEF
SPRINKLE
{ }
Storage And Left Overs
- Freeze the chicken and vegetable mixture
covered for up to 1 month.
growth

chicken and
vegetable risoni
(Adapted from: The Australian Women’s Weekly Fresh Food for Babies and Toddlers)
100g chicken mince
1 small red capsicum,
finely chopped
1 large zucchini,
finely chopped
310g tin creamed
corn kernels
400g tin crushed peeled
tomatoes, undrained
2 tablespoons risoni
01 In a lightly oiled pan, cook chicken for 5 minutes
or until brown. Transfer to a bowl and set aside
02 Cook capsicum in the same pan over medium heat,
stirring for 3 minutes
03 Add corn and zucchini; cook, stirring, for 2 minutes
04 Add tomatoes; cook stirring until vegetables soften.
Combine with cooked chicken
05 Cook risoni in boiling water until tender; and drain
06 Toss risoni with 1/3 cup of chicken and
vegetable mixture
Blend or process until smooth for younger babies
47
Recipes For 7-12 Month Olds

EF
RINKLE
{ }
growth Serving Suggestion
- Serve with wholemeal bread or pita bread.
YOGURT

cheesy fish
(Adapted from: The Australian Women’s Weekly Fresh Food for Babies and Toddlers)
½ tablespoon margarine
2 teaspoon plain flour
½ cup milk
2 tablespoons cheddar,
finely grated
95g tin tuna, drained
¼ cup small
broccoli florets
01 Melt margarine in small saucepan, add flour and
cook, stirring until mixture bubbles and thickens
02 Gradually add milk; cook, stirring until sauce
boils and thickens slightly. Remove from heat;
stir in cheese
03 Boil, steam or microwave broccoli until just tender
04 Combine fish, broccoli and cheese sauce in a
small bowl
49
Recipes For 7-12 Month Olds

YOGURT
SPRINKLE
growth
{ }
Serving Suggestion
- For younger children purée using a blender.

fruity pork
(Adapted from: Homemade Baby Food Recipes)
170g lean pork, cubed
into small pieces
170g swede,
peeled and cubed
¼ apple, peeled and cubed
1 medium potato,
peeled and cubed
½ cup water
¼ onion, chopped
(optional)
½ capsicum, cubed
01 Put the pork and the rest of the ingredients
into a saucepan and simmer until well cooked
51
Recipes For 7-12 Month Olds

EF
RINKLE
{ }
growth Serving Suggestion
- Cut the meat finely and serve with rice.
- For younger children purée using a blender.
YOGURT

aby beef stroganoff
(Adapted from: Homemade Baby Food Recipes)
22 5g lean sirloin steak,
cut into thin strips
1 tablespoon margarine
½ large onion, chopped
55g mushrooms, sliced
½ garlic clove, crushed
1 tablespoon tomato sauce
2 tablespoons of
Worcestershire
Pinch black pepper
½ cup natural yoghurt
01 Melt the margarine in a frying pan and sauté
the onions
02 Add the meat and cook until brown
03 Stir in the mushrooms, garlic, tomato sauce,
Worcestershire sauce (if using) and black pepper,
and cover
04 Cook over low heat for 30 minutes until the meat
is tender
05 Just before serving, stir in the yoghurt. Warm through,
but be careful not to boil
53
Recipes For 7-12 Month Olds

FAMILY
MEALS with
YIROS
sizzling
TORTILLAS
DICED
GRILLED
MEAT,
CHICKEN
HEALTHY
FISH STUFFED
&
IRON
stir-fry
MEATBALLS
BRAISING
WRAPS

Family meals with red
meat, chicken and fish
Including a variety of red meat,
chicken and fish in your toddler
friendly family meals provide
protein and other nutrients
essential for good health.
Protein foods provide the body
with amino acids. Essential
amino acids must be obtained
from the diet because they
cannot be made by the body.
Proteins from animal foods
such as red meat, chicken and
fish are ‘complete’ proteins as
they provide all the essential
amino acids.
Protein is needed for:
• growth and repair
of body cells
• normal functioning
of muscles
• transmission of nerve
impulses; and
• immune protection
Other nutrients
Red meat is an excellent source
of haem iron and zinc that are
easily absorbed by the body
It also contains vitamin B12.
Iron is needed for carrying
oxygen around the body, for
normal brain development, and
it helps to create energy for
growth. Zinc is important for
healthy skin, normal growth
and development, and for healing
wounds. Vitamin B12 is also
needed to make red blood cells,
and to maintain healthy nerves
and good mental abilities.
Also packed with important
vitamins and minerals, skinless
chicken is low in fat, particularly
saturated fat. Saturated fat raises
blood cholesterol levels which
can lead to heart disease.
Oily fish (e.g. mackerel, sardines,
tuna and salmon) contain omega
3 fatty acids which also reduce
your risk of heart disease.
The National Heart Foundation
recommends eating 2-3 meals
of oily fish per week for
protective benefits.
55
Family Meals With Meat, Chicken And Fish

FISH
{ }
HOP
ING
AT GsauceEAT
Serving Suggestion
STIR-FRY
- Serve with extra vegetables or mixed salad leaves.

mexican beef lasagne
(Tea Tree Gully Child Care Centre)
400g lean beef mince
400g tin kidney beans
420g tin tomato soup
1 cup onion, finely diced
½ cup grated cheese
4-6 lasagne sheets
1 tablespoon oil
01 Heat a lightly-oiled frying pan over medium heat.
Add onion and cook until soft
02 Add mince and cook until brown
03 Add kidney beans and tomato soup to the mince and
allow to simmer for 5 minutes stirring occasionally
04 Preheat oven to 180 °C
05 In a lightly greased oven-proof dish, spread a layer
of the meat sauce over the base. Cover with a layer
of lasagne sheets
06 Continue layering with the remaining lasagne sheets
and meat sauce
07 Top with grated cheese
08 Bake in pre-heated oven for 40 minutes or until the
pasta is cooked
57
Family Meals With Meat, Chicken And Fish

POULTR
MMY
FISH
{ }
Cooking Term
- Sauté: to cook food quickly in a small amount
of oil.
H

indonesian nasi goreng
(North East Community Child Care Centre)
1 ½ cup uncooked rice
500g chicken fillets, diced
2 carrots, grated
1 onion, sliced
½ teaspoon crushed garlic
1 capsicum, diced
2 cups cabbage, shredded
1 egg
Oil for sauté
Pepper, to taste
Sa lt-reduced soy
sauce, to taste
½ teaspoon each paprika,
turmeric, cumin
01 Cook rice according to packet directions
02 In a frying pan sauté capsicum, cabbage and carrot
with seasonings and remove from pan
03 Sauté onion and garlic until soft. Add chicken pieces
and cook until brown
04 Add egg to the mixture stirring until cooked
05 In a large microwavable bowl, mix together rice, cooked
vegetables and meat. Season with pepper and soy sauce
06 Microwave for 3 minutes or until heated through. Serve
59
Family Meals With Meat, Chicken And Fish

FISH
{ }
HOP
ING sauceEAT
EAT
ING
Serving Suggestion
STIR-FRY
- Serve with couscous or rice.

moroccan chicken
(Local Kids Seaford)
1 small onion, chopped
1 carrot, cut into 3cm
lengths
2 cloves garlic, grated
2 teaspoons ground cumin
1 teaspoon ground
cinnamon
Pinch of cloves
½ teaspoon ground
turmeric
½ teaspoon paprika
1 teaspoon ground
coriander
½ teaspoon fennel seeds
50 0g chicken breast or
thighs, cubed
400g tin tomatoes, chopped
½ tablespoon honey
1 teaspoon grated orange
rind
1 large zucchini, cut into 3
cm lengths
30g dried apricots, chopped
400g tin chickpeas, drained
2 tablespoons canola oil
01 In a lightly-oiled heated saucepan, cook onion and
carrot until nearly brown. Remove from pan
02 Reduce heat and add remaining oil, garlic and spices.
Cook, stirring for 2 minutes
03 Add chicken pieces and stir to coat in spices
04 Add onion and carrot mixture, tomato, orange rind, honey
and 1 cup water. Bring to boil, then reduce heat and simmer
for 20 minutes
05 Add zucchini and apricots, and simmer for a further 10 minutes
06 Add chickpeas and stir to heat through
61
Family Meals With Meat, Chicken And Fish

HAMBURGE
STIR-FRY
CHOP sauce
{ }
Preparation
- For young children (e.g. 7 months), blend
the Bolognese in a food processor for a
smoother consistency.

creamy pasta bolognese
(Angaston Child Care and Early Learning Centre)
400g lean beef mince
1 onion, finely diced
2 cloves garlic, grated
1 large carrot, finely diced
1 large zucchini,
finely diced
420g can diced tomatoes
1 tablespoon tomato paste
2 tablespoons cream cheese
1 teaspoon dried mixed herbs
250g macaroni, or pasta
of choice
01 Cook pasta according to packet directions
02 In a frying pan brown onion, garlic and mince
03 Add diced carrot and zucchini. Sauté for 2-3 minutes
04 Stir in mixed herbs, tomato paste, cream cheese
and diced tomatoes. Simmer uncovered for 5 minutes
stirring occasionally
05 Serve pasta topped with meat sauce
63
Family Meals With Meat, Chicken And Fish

POULTR
MMY
FISH
{ }
Cooking Term
- Blanch: to cook raw ingredients in boiling
water briefly.
H

chicken and
broccoli bake
(Kaurna Plains Child Care Centre)
2 tablespoons olive oil
400g chicken fillet, cubed
3 medium potatoes,
boiled and sliced
1 head of broccoli, blanched
420g tin cream of
chicken soup
¼ cup breadcrumbs
½ cup grated cheese
01 Heat oil in a pan, brown chicken on all sides and
transfer to a plate
02 Line the base of an oven-proof dish with sliced
potatoes. Top with chicken and broccoli
03 Pour over chicken soup
04 Combine together cheese and breadcrumbs.
Sprinkle over the dish
05 Bake in pre-heated 180 °C oven for 40 minutes until
chicken is cooked and the topping is golden brown
65
Family Meals With Meat, Chicken And Fish

Y
ULTRY
YUMM
FISH
HOP sauce
{ }
EA
AT
ING
Cooking Term
STIR-FRY
- Simmer: to cook in liquid just below boiling
with small bubbles rising gently to the surface.

chilli con carne
(Local Kids Wireless Road)
Olive oil spray
500g lean beef mince
1 brown onion, chopped
2 cloves of garlic, crushed
1 large capsicum
400g tin crushed tomatoes
2 tablespoons tomato paste
250ml salt-reduced beef stock
400g tin red kidney beans
3 tablespoons sweet
chilli sauce
01 Cook mince in heated sprayed pan, until brown.
Add onion, garlic, capsicum, and stir
02 Add crushed tomatoes, tomato paste, beef stock,
kidney beans and sweet chilli sauce. Bring to the boil
03 Reduce heat and simmer for approximately 10 to 15
minutes until mixture thickens
67
Family Meals With Meat, Chicken And Fish

Y
LTRY
YUM
FISH
{ }
HOP
ING sauceEAT
EAT
ING
Cooking Term
STIR-FRY
- Shred: to tear or cut food into thin pieces.

chow mein
(Whyalla Child Care Centre)
500g lean chicken mince
¼ cabbage, shredded
2 cups frozen beans
2 packets 2-minute
instant noodles
1 tablespoon curry powder
1 tablespoon salt-reduced
vegetable stock powder
01 In a lightly oiled frying pan, cook mince until brown.
Stir through curry powder and vegetable stock powder
02 Add cabbage and beans. Cover and leave until
vegetables are cooked
03 Prepare instant noodles according to packet
directions, leaving out the seasonings
04 Combine meat and vegetables with instant noodles
when ready to serve
Have some fun, try eating with chopsticks for a change!
69
Family Meals With Meat, Chicken And Fish

asian chicken loaf
(Waikerie Children’s Centre)
500g lean chicken mince
1 cup quick cooking oats
1 egg, lightly beaten
1 medium carrot, grated
1 medium zucchini, grated
3 spring onions, finely sliced
½ cup coriander, chopped
1 cup frozen baby peas
2 tablespoons Hoisin sauce
01 Grease a 14cm x 24cm loaf tin. Line the base and
sides with grease-proof paper
02 In a large bowl, mix together mince, oats, egg,
carrot, zucchini, spring onions, coriander, peas and
Hoisin sauce until well combined
03 Press chicken mixture into prepared tin
04 Cook uncovered at 180 °C for about 50 minutes or
until cooked through
05 Stand for 5 minutes before turning out on a tray
06 Brush Hoisin sauce over top of loaf and serve
71
Family Meals With Meat, Chicken And Fish

SALMON
LED
Stuffed
YIROS
NESE sizzling
C
{ }
HAMBURGERS
Serving Suggestion
- Serve with rice.

mild lamb and
vegetable curry
(Iddy Biddy Kids)
500g lean lamb, diced
1 celery stick, diced
½ tablespoon curry powder
¼ cup French onion
soup powder
1 leek, sliced
1 carrot, diced
200g crushed pineapple
Garlic, to taste
Water
01 In a lightly oiled pan, fry garlic and curry powder
02 Add lamb, vegetables and pineapple
03 Cook over medium heat until lamb is tender,
adding water as needed
04 Add soup powder and stir to thicken the curry
73
Family Meals With Meat, Chicken And Fish

ISH
EAceEA
{ }
Cooking Term
- Dollop: a lump, scoop or spoonful of soft food,
or a small quantity or splash of liquid.

yiros style lamb wraps
(Waite Campus Children’s Centre)
250g lean lamb, diced
1 tablespoon mixed herbs
1 tablespoon olive oil
1 tablespoon crushed garlic
1 packet pita bread
Tzatziki
01 In a bowl mix together herbs, olive oil and garlic
02 Marinate lamb, leave in the fridge for 30 minutes or
overnight
03 Cook in fry pan until tender
04 Wrap in pita bread and serve with garden salad
and a dollop of Tzatziki
75
Family Meals With Meat, Chicken And Fish

spaghetti bake
(Local Kids Montebello)
300g uncooked spaghetti
2 tablespoons crushed garlic
1 onion, diced
500g lean beef mince
¾ cup grated carrot
¾ cup celery, thinly sliced
¾ medium capsicum, diced
2x 400g tinned tomatoes
2 tablespoons grated
parmesan cheese
¾ cup grated tasty cheese
Pepper, to taste
01 Pre-heat oven to 180 °C
02 Cook spaghetti according to packet directions.
Drain and set aside
03 In a large lightly oiled non-stick frying pan, sauté
onion and garlic for 1 minute
04 Add mince, combine and cook until brown
05 Add carrot, celery, capsicum, tinned tomatoes,
pepper and cook for 3 minutes
06 Fold in cooked spaghetti combining well with
mince sauce
07 Pour into an oven-proof dish. Sprinkle with cheese
and bake for 35 minutes
77
Family Meals With Meat, Chicken And Fish

CH
H
S
GRILLED
S
OLOGNESE
{ }
Cooking Term
- To taste: to add an ingredient to a recipe in an
amount which indicates the personal preference
of the cook.

eef, tomato and
mushroom braise
(Loxton District Children’s Centre)
500g lean beef steak, cut
into 1.5cm wide strips
1 tablespoon oil
A little extra olive oil
1 onion, cut into wedges
2 cloves garlic, crushed
250g button mushrooms,
halved
100g frozen spinach
500g jar tomato pasta sauce
2 tablespoons tomato paste
1 cup salt-reduced
beef stock
Pepper to taste
Pinch of sugar
01 Season beef with pepper
02 Stir-fry in a lightly oiled fry pan and transfer
to a casserole dish
03 Add a little oil to the pan and cook garlic and
mushrooms for 2 minutes or until mushrooms
are golden
04 Add spinach, tomato pasta sauce, tomato paste,
stock, pepper and sugar, stir until the mixture boils
05 Pre-heat oven to 180 °C
06 Pour over the beef in the casserole dish and stir
to combine
07 Cover the casserole dish, place in oven and cook
for 30 minutes or until beef is tender
79
Family Meals With Meat, Chicken And Fish

FISH
{ }
OP sauce
EA
AT
ING
STIR-FRY
Cooking Term
- Simmer: to cook in liquid just below boiling
with small bubbles rising gently to the surface.

creamy tuna, leek and
broccoli risotto
(Hackham West Children’s Centre)
1 teaspoon olive oil
5 mushrooms, sliced
2 garlic cloves
1 ½ cups uncooked rice
3 ½ cups water
1 tablespoon salt-reduced
chicken stock powder
375ml evaporated milk
2 cups peas
1 leek, finely chopped
1 cup broccoli florets
425g tin tuna, drained
2 tablespoons grated
parmesan cheese
01 Heat oil in a saucepan. Add mushrooms and garlic,
and cook for 1 minute
02 Add rice, water, stock powder and evaporated
milk, and stir
03 Add peas, leek, broccoli and tuna
04 Bring to the boil, stirring
05 Simmer covered for 10 minutes
06 Simmer for a further 10 minutes until rice is cooked
07 Top with cheese and serve
81
Family Meals With Meat, Chicken And Fish

ED
Stuffed
YIROS
ESE
CHO
sizzling
HAMBURGERS
{ }
Nutrition
- Remember: Include an additional iron source
with white meat dishes.

tuna slice
(Loxton District Children’s Centre)
200g savoury
biscuits, crushed
1 onion, finely chopped
425g tin tuna, drained
1 cup grated cheese
3 eggs
1 cup milk
Pepper to taste
01 In a bowl, combine biscuits, cheese, tuna, onion
and pepper
02 Lightly beat eggs, add milk and pour into the
tuna mixture. Stir to combine ingredients together
03 Pour in a greased tin or oven-proof dish
04 Bake at 180 °C for 45mins or until cooked
05 Cut up and serve hot or cold
Serve with some broccoli and other vegetables! Yum…
83
Family Meals With Meat, Chicken And Fish

POULTRY
YUMMY
FISH
{ }
EAT
ING
ING sauceEAT
Serving Suggestion
- Serve with lettuce, tomato and cucumber salad.

potato topped fish pie
(Hope Valley Child Care Centre)
425g tin tuna, drained
4 potatoes, cubed
½ red capsicum,
finely chopped
20 0g frozen mixed
vegetables
100g cheese, grated
2 tablespoons margarine
100g plain flour
½ litre milk
1 teaspoon mustard
1 teaspoon chives
1 teaspoon parsley
01 Boil potatoes until cooked. Drain and mash with
some milk and ¾ of the cheese
02 Melt margarine in a saucepan. Stir in flour.
Gradually stir in milk with whisk until the mixture
begins to thicken
03 Cook frozen mixed vegetables according to packet
directions
04 Reduce heat. Stir in mustard, chives, tuna and
vegetables
05 Place fish mixture in serving dishes. Top with
potatoes and remaining cheese
06 Place in moderate oven until heated through
and cheese is melted
85
Family Meals With Meat, Chicken And Fish

SALMON
D
Stuffed
YIROS
E sizzling
C
HAMBURGERS
{ }
Serving Suggestion
- Serve with salad or other vegetables
(e.g. steamed broccoli, cauliflower,
carrot, pumpkin).

salmon patties
(Tiny Tots Academy)
500g sweet potato (or
potatoes), diced
415g tin salmon, drained
and flaked
1 cup dry breadcrumbs
1 ½ tablespoon salt-reduced
vegetable stock powder
01 Pre-heat oven to 180 °C
02 Steam sweet potato, drain well and mash
03 Mix together sweet potato, salmon, vegetable stock,
and breadcrumbs. The mixture should be firm enough
to handle (add extra breadcrumbs if needed)
04 Shape into fish shapes or use cookie cutter
05 Sprinkle with some extra breadcrumbs
05 Cook for 15 minutes or until golden brown
87
Family Meals With Meat, Chicken And Fish

ISH
OP sauce
EAT
ING
{ }
STIR-FRY
Nutrition
- Serving smaller quantities gives children
more incentive to eat the meals. They can
always ask for more and not be overwhelmed
with the larger servings.

sue’s tuna and
salad roll ups
(Local Kids Kadina)
2 x 185g tin tuna, drained
2 cups lettuce,
finely shredded
2 cups grated carrots
1 ¼ cup grated cheese
1 packet soft wraps
(or Lebanese bread)
Small amount mayonnaise
01 Spread mayonnaise thinly onto the wrap or bread
02 Combine all other ingredients together.
Spread evenly on one side of the bread
03 Neatly roll up to form wraps. Cut to bite size pieces
Finger foods are great for increasing hand eye
co-ordination and motor skills
89
Family Meals With Meat, Chicken And Fish

POULTRY
YUMMY
FISH
P
ATINGsauceEATING
Cooking Term
STIR-FRY
{ }
- To taste: to add an ingredient to a recipe in an
amount which indicates the personal preference
of the cook.

tuna pasta bake
(Clare Valley Children’s Centre)
250g penne pasta
1 small onion, chopped
4 tablespoons salt-reduced
canola margarine
4 tablespoons plain flour
600ml milk
300g cheese, grated
425g tin tuna, drained
420g tin corn kernels
2 cups frozen mixed
cauliflower and broccoli
White pepper, to taste
01 Cook pasta according to packet directions. Drain
02 Microwave frozen mixed vegetables according to
packet directions
03 Melt margarine in a medium pan and fry the onion
until tender
04 Remove the pan from heat and stir in flour. Return
to low heat and stir for a few minutes
04 Gradually add in the milk, stirring until the sauce
thickens and boils
06 Add half of the cheese and stir until melted
07 Put pasta, tuna, corn, cauliflower and broccoli into
a baking dish
08 Add white sauce and stir to combine well
09 Sprinkle with remaining cheese
10 Bake at 170 °C until golden brown and bubbling
91
Family Meals With Meat, Chicken And Fish

Boil
FLOUR
PUMPKIN ONIONS
CRUSHED
VEGETARIANSALAD
FAMILY
healthy
OIL
WRAPS
pastaMEALSSOUP

Vegetarian Family Meals
The Dietary Guidelines for
Children and Adolescents state
that ‘children and adolescents
should be encouraged to eat
plenty of vegetables, legumes
and fruits’.
Vegetables and legumes contain
many vitamins and minerals that
are good for health. They are
also low in fat, salt, sugar and
are a good source of dietary fibre.
In addition, legumes and nuts
are a good source of protein
for vegetarians.
Even if you are not vegetarian,
why not have a vegetarian meal
once a week Start today!!!
Try out our selection of recipes
that follow. Besides the benefits
for you and the environment,
your family will enjoy trying
new tastes!
Remember: plant foods contain
non haem iron which is not
as well absorbed by the body
as haem iron in meat. It is
important to combine these
foods with foods that are high in
vitamin C to help absorb the iron
(see pg. 17-19).
93
Vegetarian Family Meals

Boil
{ }
FLOU
WRAPS
ONIONS
Storage And Left Overs
- Left-overs make a great lunch the next day.
CRUSHED
SALAD

lentil roast
(Goodwood Community Child Care Centre)
1 tablespoon vegemite
2 tablespoons saltreduced
soy sauce
1 brown onion, chopped
¼ cabbage, shredded
150g breadcrumbs
1 ½ cups uncooked rice
375g red lentils
150g cheese, grated
1 tablespoon oil
2 medium carrots, diced
500g jar tomato with
basil pasta sauce
01 Cook rice according to packet directions
02 Place lentils in a saucepan with water and cook
for 15 minutes. While cooking, add vegemite and
soy sauce
03 Fry onions, carrots and cabbage in oil until soft
04 Combine rice, lentil mix, vegetables, breadcrumbs
and cheese
05 Mix well and place in a large roasting pan
06 Cook at 170 °C for 30-40 minutes
07 Heat pasta sauce in the microwave
08 Pour over lentil roast and serve
95
Vegetarian Family Meals

healthy
WRAPS
CRUSHED
{ }
SALAD
Cooking Term
- Purée: process food in a blender.

pumpkin soup
(Whyalla Child Care Centre)
1 butternut pumpkin, cubed
1 tablespoon salt-reduced
vegetable stock powder
1-2 teaspoon nutmeg
375ml tin light evaporated milk
01 Boil the pumpkin until cooked. Add the stock powder
and nutmeg
02 Remove ½ of the water and set aside
03 Purée the vegetables in a food processor then add
evaporated milk. If required, add some of the water
set aside to achieve desire thickness.
04 Stir well to mix over low heat
Your family will love this soup served with wholemeal
bread rolls and cheese!
97
Vegetarian Family Meals

ussian potato romanov
(Goodwood Community Child Care Centre)
4 large potatoes, diced
250g cottage cheese
100g light sour cream
4 spring onions, chopped
1 red capsicum, diced
2 garlic cloves, crushed
½ teaspoon basil flakes
½ cup grated cheese
1 tablespoon oil
01 Boil diced potatoes for approximately 10 minutes
and drain
02 Fry garlic, spring onions, capsicum and basil in
oil until tender
03 Add cottage cheese and sour cream to the mixture
and heat through
04 Combine potato to vegetable mix and put into
baking trays
05 Sprinkle with cheese and bake uncovered at
180 °C for 30-40 minutes
06 Serve with other vegetables
99
Vegetarian Family Meals

Boil
{ }
FLOUR
Nutrition
- Boost up your Iron: Include some tomatoes and
capsicum in your side salad!
ONIONS
CRUSHED

oston bean bake
(Port Pirie Child Care Centre)
4 eggs
1 onion
440g tin baked beans
125g cheese, grated
2 carrots, diced
½ packet frozen spinach
2 teaspoons mixed herbs
Breadcrumbs, as needed
01 Sauté the onion in a lightly-oiled pan
02 Add all ingredients to a large bowl (adding enough
breadcrumbs to make a thick mixture)
03 Mix together with cleaned, washed hands
04 Put baking paper onto a tray. Place mixture
onto the tray. Press flat (about 3-4cm thick)
05 Bake in oven at 180 °C for approximately 40
minutes or until firm
06 Remove from tray immediately onto wire racks
(to prevent the bottom from getting soggy).
Cool before slicing
07 Serve with salad or cooked vegetables
This makes an ideal lunch box snack
101
Vegetarian Family Meals

oil
FLOUR
{ }
ONIONS
CRUSHED
Nutrition
SALAD
- Boost up your Iron: Don’t forget to include an
additional iron source + a fruit or vegetable
high in vitamin C in or with vegetarian meals.

cheesy veggie
pasta bake
(Local Kids Wireless Road)
250g penne pasta
2 cups mixed frozen
vegetables (e.g.
broccoli, cauliflower
and carrot mix)
1 tablespoon vegetable oil
1 m edium onion,
finely chopped
½ bunch spinach, chopped
420g tin corn kernels
½ teaspoon mustard
½ teaspoon paprika
½ cup plain flour
1 cup milk
420g tin tomato soup
400g tin diced tomatoes
1 cup grated cheese
01 Cook pasta according to packet directions. Drain
02 Steam frozen mixed vegetables, set aside
03 Heat oil in pan, cook onion and spinach until tender
04 Add mustard, paprika and flour, cook stirring over low heat
05 Gradually add in milk and soup, stir until mixture boils
and thickens
06 Add diced tomatoes, cook, stirring until mixture is hot
07 Stir pasta, steamed frozen vegetables, corn and ¾ of
the cheese into the tomato mixture
08 Put into baking dish. Sprinkle with the remaining cheese
09 Bake at 180 °C until cheese is melted
103
Vegetarian Family Meals

thy
F
WRAPS
ONIONS
CRUSHED Cooking Term
{ }
SALAD
- Simmer: to cook in liquid just below boiling with
small bubbles rising gently to the surface.

vegetable lasagne
(Port Augusta Child Care Centre)
4-6 instant lasagne sheets
1 stick celery, diced
1 onion, minced
1 cup mushroom, sliced
25 0g packet frozen
spinach, thawed
½ cup zucchini, diced
1 capsicum, diced
1 cup frozen mixed
vegetables
400g tin diced tomatoes
400g tin tomato soup
½ tablespoon dried
parsley flakes
2 garlic cloves, crushed
2 tablespoons tomato paste
½ cup grated cheese
1 teaspoon mixed herbs
01 In a pot, combine tinned tomatoes, tomato soup, tomato
paste, mushrooms, celery, zucchini, spinach, capsicum,
herbs, parsley and garlic. Simmer until well cooked
02 Add the mixed frozen vegetables and allow to cook for
another 2 minutes
03 In an oven-proof dish, layer sauce between lasagne sheets.
Cover with foil and bake at 180 °C for 35-40 minutes
04 Sprinkle with cheese and serve
105
Vegetarian Family Meals

SNACKS
&
TOAST
CHEESE
LIGHT MEALS
APPLES BANANA
BREAD
CEREAL
CORN bake
PIKELET
FRUITS
healthy apricot
YOGHURT

Why are healthy snacks
important
Children need healthy snacks
in between meals because
they have small tummies and
require small amounts of food
more frequently than adults.
A healthy snack should come
from one or more of the five
food groups. Offer your child
a variety of healthy snack
options of different colours,
textures and flavours. Avoid
having unhealthy snacks that
are high in sugar, fat or salt
(e.g. muesli bars, potato crisps,
chocolates, lollies) in the home.
Easy and healthy
snacks ready in a jiffy
• Vegetable sticks with dips,
plain corn on the cob
• Cracker biscuits with salad
vegetables (e.g. tomato),
cheese or dips
• Cheese slices on wholegrain
crackers or crisp-bread
• Rice cakes thinly spread
with ricotta or cream cheese
and vegemite
• Whole-wheat breakfast cereal
and milk
• Fruit yoghurt smoothie: blend
½ cup fruit yoghurt + ½
cup milk with ½ cup canned
unsweetened fruit
or ½ banana
• Raisin toast
• Fruit: fresh, tinned in natural
juice, cooked or dried
• Frozen fruit such as cut grapes,
peeled orange or mandarin
• Fruit yoghurt
• Custard with fruit
• Boiled egg with toast fingers
• Scones: plain, fruit or savoury
• Baked beans on toast
• Wholemeal toasted English
muffin or pikelets with jam
• Crumpets with a scrape of
margarine - topped with
tomato and cheese
• Fruit muffins (see next page)
107
Snacks And Light Meals

ANANA
{ }
CUITS
BREAD
Cooking CEREAL Term
CORN bake
CAKE
FRUITS
sticking to it.
healthy apricot
- Grease: to cover the cooking surface of a
dish with oil or fat, to prevent the food from
YOGHURT

the kindy room
favourite muffin
(Kura Yerlo Child Care Centre)
1 cup plain
self-raising flour
1 cup wholemeal
self-raising flour
½ cup of brown sugar
2 eggs, lightly beaten
300g mixed berry yoghurt
½ punnet strawberries
½ cup vegetable oil
A pinch of cinnamon
(or your favourite spice)
01 Preheat oven to 180 °C
02 In a large bowl mix all ingredients together until
just combined
03 Pour mixture in greased muffin tins
04 Bake in pre-heated oven for 20 minutes or until a
skewer inserted into the centre comes out clean
05 Allow muffins to stand for 10 minutes and remove from tin
Makes 24 mini muffins
Other Great Fruit and Yoghurt combo:
• 1 Mashed banana and honey yoghurt
• ½ cup tinned peaches and mango yoghurt
109
Snacks And Light Meals

chicken lavash pinwheels
(Morphett Vale Early Learning Centre)
200g tub hummus
½ teaspoon ground cumin
½ teaspoon ground
coriander
1 tablespoon lemon juice
4 pieces lavash bread
2 teaspoons fresh
coriander, chopped
2 spring onions, thinly sliced
250g shaved chicken
1 cup grated cheddar cheese
01 In a small bowl, combine hummus, spices and lemon
juice together
02 Place lavash bread on a bench. Spread hummus mixture
evenly over the top
03 Sprinkle with fresh coriander and spring onions
04 Arrange chicken in a single layer over the top. Sprinkle
with cheese and roll up bread in Swiss style
05 Wrap rolls in cling film firmly, place in refrigerator until
ready for serving
06 Just before serving, cut rolls crosswise into 2cm slices
111
Snacks And Light Meals

{ }
BISCUITS
- Beat: to make a mixture smooth with rapid and
regular motions using a spatula, wire whisk or
Term
CEREAL
BREADCooking
electrical mixer
CORN bake
CAKE
FRUITS

yummy zucchini
and chocolate cake*
(Keithcot Farm Children’s Centre)
125g margarine, softened
¼ cup packed brown sugar
¼ cup white sugar
3 eggs
1 teaspoon vanilla essence
½ cup yoghurt (any type)
2 ½ cups plain flour
3 cups or approximately 2
medium zucchini, grated
¼ cup cocoa
2 teaspoons bicarbonate soda
2 teaspoons cinnamon
(or mixed spice)
01 Pre-heat oven to 170 °C
02 Line the bottom and sides of a 25cm square baking
tin with baking paper
03 Beat margarine with sugar until light and creamy
04 Mix in eggs, vanilla, yoghurt and ½ cup of the flour.
Mix in zucchini
05 Sift in remaining flour and add cocoa, bicarbonate soda,
cinnamon (or mixed spice)
06 Stir to combine. Pour into prepared baking tin
07 Bake for 45 minutes or until the centre is firm
* perfect for that special occasion... Try me to celebrate the
next birthday!
113
Snacks And Light Meals

BISCUITS
{ }
BREAD
Preparation
- If the hummus is too thick, add some of
the cooking water to the mixture.
CEREAL
CORN bake
CAKE
FRUITS

hummus dip
(Wellington Road Child Care Centre)
250g chickpeas
1 garlic clove
3 tablespoons of lemon
juice or vinegar
3 tablespoons of oil
2 tablespoons of cumin
Pepper to taste
½ teaspoon salt-reduced
stock powder (optional)
01 Cook chickpeas in boiling water (with stock if desired)
until soft
02 Place chick peas in the blender with cumin, pepper,
garlic, lemon juice and oil and process to a soft puree
03 Serve with wholemeal pita bread or as a sandwich filler
115
Snacks And Light Meals

apricot banana bread
(Port Lincoln’s Children’s Centre)
1 cup plain flour
1 teaspoon baking powder
½ teaspoon
bicarbonate soda
½ cup sugar
½ cup dried apricots, chopped
1 egg
½ cup milk
1 tablespoon oil
2 ripe bananas, mashed
01 In a large bowl combine flour, baking powder
and bicarbonate soda and sugar
02 Add apricots and combine together. Make a well in the
centre of the dry mixture
03 In a separate bowl beat the egg, milk and oil;
and fold in bananas
04 Pour wet mixture in the well and stir with the dry
mixture until just combined
05 Pour in a greased-tin and bake at 180 °C
for 65-70 minutes until well browned
117
Snacks And Light Meals

BISCUITS
{ }
BREAD
Storage And Left Overs
- These muffins can be frozen.
- They are great for the lunch box.
CEREAL
CORN bake
CAKE
FRUITS

cheese muffins
(Kesters Road Child Care Center)
1 ½ cups self-raising flour
1 ½ cups cheese, grated
2 eggs
¾ cup milk
01 Mix all ingredients together
02 Spoon into mini-muffin tins
03 Cook at 230 °C for approximately 8 minutes
Makes 24 mini muffins
119
Snacks And Light Meals

{ }
BISCUITS
BREAD
Serving Suggestion
- Once cooled serve with vanilla yoghurt
CEREAL
CORN bake
CAKE
FRUITS

date cake*
(Wellington Road Child Care Centre)
250g pitted dates
1 cup water
2 eggs
180g margarine
2 cups self-raising flour
2 tablespoons vanilla essence
½ cup sugar (optional)
01 Chop the dates and boil in water
02 Cream together eggs, margarine and sugar and add
vanilla essence
03 Once dates are soft, combine with the mixture and
fold in the flour
04 Pour mixture into two greased loaf pans
05 Bake at 180 °C for 30 minutes. If the skewer comes out
clean from the cake then it is ready. If not, leave to
bake for a further 10 minutes
* Sweet treat
121
Snacks And Light Meals

short cake*
(Gawler Community Child Care Centre)
125g margarine
½ cup sugar
1 egg
1 cup plain flour
1 cup self-raising flour
800g tin apple, peach
or apricot pie filling
1 tablespoon white sugar
1 teaspoon cinnamon
01 Pre-heat oven to 180 °C
02 Cream together margarine and sugar for 5 minutes.
Add egg and beat well
03 Sift plain and self-raising flour and stir to combine
04 Press two-thirds of the mixture into the base of a
baking tray
05 Arrange fruit over the mixture
06 Use remaining mixture and spread over the fruit layer
07 Mix white sugar and cinnamon together and sprinkle
on top
08 Bake for 35-40 minutes
* Ideal as a special celebration dessert
123
Snacks And Light Meals

NANA
CORN bake
{
CA
KE
FRUITS
}
Preparation
apricot - For younger children omit toasting for a
softer muffin.
YOGHURT
B
healthy

jodi’s cheesy tuna
and corn muffins
(Local Kids Kadina)
2 x 185g tin tuna, drained
1 cup cheese, grated
210g tin creamed corn
1 packet of English muffins
Spring onions, sliced (optional)
01 Pre-heat oven to 180 °C
02 Split and lightly toast muffins
03 Mix all other ingredients in a bowl and spread onto
the muffins
04 Place in pre-heated oven and cook until the topping is
brown and sizzling
05 Allow to cool for 10 minutes
125
Snacks And Light Meals

RECIPE
MODIFICATIONS
INGREDIENTS
GROWING
CHANGE
FLAVOURS
SUBSTITUTE
TRY
healthier GRILLING
ALTERNATIVESFOOD
SWAP
ADVICE
Try out these ideas
to make your dishes
healthier at home
Milk, yoghurt, cheese
• Use low fat or reduced
fat varieties (except for
children under 2 years old
who require full fat dairy).
Cream
• Use reduced fat evaporated
milk for cooking.
• Try ricotta cheese whipped
with a small amount of icing
sugar, fruit and reduced fat
milk instead of cream.
Sour cream
• Use reduced fat
natural yoghurt.
• Use reduced fat evaporated
milk and lemon juice.
Butter and oils
• Choose mono-unsaturated
and poly-unsaturated oils
and spreads (e.g. canola,
olive, sunflower and
soybean) instead of butter,
lard and cooking fats.
• Reduce amount used
in cooking.
Coconut cream / milk
• Use reduced fat, coconutflavoured
evaporated milk
(e.g. Carnation Light
and Creamy).
Fruit
• Stew fruit without sugar.
• If fruit is tart (e.g.
rhubarb or plums) add
apple for sweetness.
• Add cinnamon and/or
cloves for extra flavour.
• If using tinned fruit, choose
fruit in natural juice and
drain or try pie filling.
127
Recipe Modifications

Vegetables
• Avoid peeling if the vegetable
is not a choking hazard.
• Add extra vegetables to
meals (e.g. grated carrot
and zucchini, chopped
mushrooms, tomato and onion
to a bolognaise sauce).
• Add extra vegetables to
sandwiches, burgers, wraps,
soups, salads, bread cases
and in pizza toppings.
Sweet baking
• Reduce the amount of
sugar used to 1/4 cup
per 1 cup of flour.
• Add dried and fresh fruits
and extra spices to muffins,
cakes, and pikelets, for added
sweetness and flavour.
• Add oats for extra fibre
• Try unsweetened apple
puree, mashed banana
or low-fat yoghurt as a
substitute for fat in baking.
• Substitute ¼ of sugar for
an equal amount skim
milk powder (for extra
protein and calcium).
Pastry / savoury
• Try filo pastry brushed with
low fat yoghurt, milk, egg
white, juice, or oils.
• Choose pastry made with
oils rather than butter.
128

Breads and cereals
• Use heavy ryes, wholegrain,
wholemeal and white hi-fibre
types of muffins, pita breads,
crumpets, rice, pasta, etc.
• Try wholemeal/wholegrain
English muffins or pita
breads for pizza bases
instead of dough.
• Try wholemeal flour or a
50/50 mixture of white
and wholemeal.
Meat and chicken
• Choose lean meats.
• Remove fat from meat
and skin from poultry
before cooking.
• Fry mince and drain
fat before using.
• Use legumes in place of meat.
Mayonnaise/dressings
• Use salad dressings
and mayonnaise
labelled ‘%fat free’.
• Choose oil-based dressings
made from canola, sunflower,
soybean and olive oils.
• Make your own dressing using
balsamic and other vinegars,
lemon juice, mustard,
fruit pulp, tomato paste,
herbs and spices, ricotta
cheese, low fat yoghurt.
Use healthier cooking
methods including
• Stir frying
• Roasting/baking
• Steaming
• Grilling
• Microwaving
129
Recipe Modifications

BUDGET
STORE BULK
ADVICE
TIPS
ideas
leftovers
GROCERIES
Shopping bargains
FREEZE LUNCHES
impulsive
GENERIC
TEMPTATION
• Work out your shopping
budget and plan to stick
to it. Take a calculator
to the shops!
• Plan your weekly meals ahead.
Decide on what you are going
to eat, the ingredients and
the amounts you need.
• Make a grocery list before
going shopping to avoid
impulse buying.
• Check out grocery store
catalogues before you go
shopping and stock up on
items that can be stored.
Canned foods, pasta, and
grains have a long shelf life.
Poultry and meat freeze well.
• Buy in bulk only when
appropriate. “It’s only a
bargain if you need it!”
• To avoid the temptation
of spending more than
you have, leave your
credit card at home.
• Avoid foods with
excess packaging and
processing: they are
generally more expensive.
• Choose well-priced
items including generic
supermarket brands. (e.g.
Home brand, Smart-Buy,
Coles and Woolworths
brand, Black and Gold).
• Look above and below
eye level on supermarket
shelves. This is usually
where the bargains are.
• Buy fruits and vegetables
that are in season. They are
cheaper and taste better.
• Shop just before closing
time to get discounted fruit,
vegetables, bakery items and
hot foods like BBQ chicken.
• Make use of leftovers.
They can be frozen or
added to lunches.
• Never shop on a
empty stomach!
131
Budget Shopping Tips

Recipe Index
A
117 apricot banana bread
71 asian chicken loaf
B
53 baby beef stroganoff
79 beef, tomato and mushroom
braise
101 boston bean bake
C
119 cheese muffins
49 cheesy fish
103 cheesy veggie pasta bake
65 chicken and broccoli bake
47 chicken and vegetable risoni
111 chicken lavash pinwheels
67 chilli con carne
69 chow mein
43 cottage pie
63 creamy pasta bolognese
81 creamy tuna, leek and broccoli
risotto
D
121 date cake
41 dhal for baby
F
51 fruity pork
H
115 hummus dip
I
59 indonesian nasi goreng
J
125 jodi’s cheesy tuna and corn muffins
L
95 lentil roast
M
57 mexican beef lasagne
73 mild lamb and vegetable curry
61 moroccan chicken
P
85 potato topped fish pie
97 pumpkin soup
R
99 russian potato romanov
S
87 salmon patties
123 short cake
77 spaghetti bake
89 sue’s tuna and salad roll ups
T
109 the kindy room favourite muffin
45 tuna casserole
91 tuna pasta bake
83 tuna slice
V
105 vegetable lasagne
Y
75 yiros style lamb wraps
113 yummy zucchini and chocolate cake