Kai Lelei - Recipes for Large Families - Health Navigator NZ

RECIPES FORLARGE FAMILIES2ND EDITION

Kai LeleiRecipes for Large FamiliesThe first edition of ‘Recipes for Large Families’ wascoordinated by Pip Duncan in response to manyrequests for economical recipes that incorporatePacific food recipes and cultural themes.Kai Lelei is a Pacific concept that means ‘a good meal’,‘a beautiful meal’, ‘an attractive meal’, ‘a healthiermeal’, ‘a nutritious meal’, and/or ‘to eat well’. Thisrecipe book aims to draw from the strengths of ourtraditional Pacific food, recipes and preparatorymethods to produce meals that are inclusive ofPacific and other cultures and traditions. We hope toencourage our Pacific children and families to use thisbook to celebrate Pacific food and traditions beinghealthier in order to prevent illness so that we can livelonger, healthier and prosperous lives.AcknowledgementsAuckland Regional Public Health Service wouldlike to acknowledge and thank the followingorganisations for their contributions to the KaiLelei Recipes for Large Families publication:• Counties Manukau District Health Board –Pacific Health Division• Ethnic Communications LimitedFirst published in 1998, reprinted 2001, 2002,2004, 2005.2nd edition was published in 2006.‘Kai Lelei - Recipes for Large Families’ was coordinatedby Auckland Regional Public Health Service -Health Outcome Team and Counties ManukauDistrict Health Board - Pacific Health Division.Copyright ARPHSCopyright photos ARPHS & CMDHBDesign, layout and illustration byEthnic Communications Limited.Printed in New Zealand.This book is copyright. Except for the purposeof fair reviewing, no part of this publication maybe reproduced or transmitted in any form or byany means, electronic or mechanical, includingphotocopying, recording or any informationstorage and retrieval system, without permission inwriting from the publisher. Infringers of copyrightrender themselves liable to prosecution.2 Kai Lelei Recipes for Large Families - 2nd Edition

aFamily is ahealthier familyKai Lelei Recipes for Large Families - 2nd Edition 3

CONTENTSRECIPESPAGESOUPCream of Vegetable Soup 6Mussel Soup 6Pumpkin Soup 6Corn Soup 7Chicken Soup 7MEATBeef Curry with Pumpkin 8Corned Silverside 8Lamb Casserole 8Mutton Bake 9Mutton and Vegetable Stew 9Corned Beef (Pisupo) Burgers 9Stir Fry with Beef or Pork 9Pork Stew 10Beef & Vegetable Stir Fry 10Bacon and Taro Fritters 10Corned Beef and Vegetable Dish 10Island Chop Suey 11Lu / Palusami 11ROASTSRoast Shoulder of Mutton 12Roast Vegetables 12Gravy 12MINCESavoury Mince / Shepherds Pie 12Meat Loaf 12RECIPESPAGESAUSAGESSaucy Sausages 13Curried Sausages 13Bean and Sausage Medley 13FISHCurried Fish Loaf 14Tuna & Taro Patties 14Tuna & Macaroni Casserole 14Fish Cakes 15Marinated Raw Fish 15Mussel Salad 16Fish and Celery Pie 16Sushi 16PASTASpaghetti and Variations 17White Sauce and Variations 17CHICKENChicken Chop Suey 18Sweet and Sour Chicken 18Chicken and Mushroom Casserole 19Chicken and Vegetable Curry 19Tomato and Garlic Chicken 19Chicken Bake 19VEGETABLESCabbage and Bacon Casserole 20Baked Potatoes with Toppings 20Vegetable Savoury 20

CONTENTSRECIPESPAGESALADSOrange and Green Pepper Salad 21Vegetable Medley and Variations 21Apple and Carrot Salad 21Coleslaw and Variations 21SAVOURY DISHESPizza 22Pizza Topping 22Sandwiches 22DESSERTSStewing Fruit 23Fruit Crumble 23Banana Pudding 23Rice Pudding 23Fruit Platter/Kebabs 23MEASUREMENTSMetric Kitchen Measures1 tablespoon1 dessert spoon1 teaspoon½ teaspoon1 litre jug½ litre jug¼ litre jug1 cup15ml10ml5ml2.5ml1000ml500ml250ml250mlTt˚CcmLkggRECIPESPAGEDRINKSLemon Leaf Punch 24Fresh Fruit Smoothie 24‘Otai 24SNACKSBanana & Bran Muffins and Variations 26Hummus 26Scones 27Muesli Crunch 27Popcorn 27Carrot Cake 27VARIETY IS THE SPICE OF LIFE 28FOOD SAFETY TIPS 30Abbreviations Used in Metric RecipesTablespoonTeaspoonDegrees CelsiusCupMillilitreLitreKilogramGram

SOUPSCream of Vegetable SoupServes 10 – 121T canola oil2 onions, peeled and chopped6 potatoes, peeled and diced6 c peeled, diced vegetables eg: carrots, pumpkin, kumara, parsnip4 c water or stock4 c milksalt and pepper to taste1. Heat the oil in a large saucepan2. Add the onion and cook until soft3. Add potatoes, vegetables, water or stock4. Simmer until the vegetables are tender, about 30 – 40 minutes5. Pass the mixture through a sieve or food processor and return to a saucepan6. Add milk, salt and pepper to taste7. Reheat and serveMussel SoupServes 8 – 101T canola oil2 onions, diced8 potatoes, peeled and diced3 c water or stock¼ c tomato sauce4 c milk24 cooked mussels, chopped in half1. Heat the oil in a large saucepan2. Add the onion and stir-fry until just cooked3. Add potatoes, water or stock and tomato sauce4. Simmer until the potatoes are cooked5. Add the milk and mussels6. Heat through and servePumpkin SoupServes 8 – 101T canola oil2 onions, peeled and chopped1 stalk celery, diced1 kg (1 small) pumpkin, peeled and diced2 potatoes, peeled and diced4 c waterpepper to taste1. Heat a large heavy-based saucepan, add oil, then onion and celery and cook until lightly coloured2. Add the pumpkin, potatoes and water and season with salt and pepper3. Boil gently until all vegetables are tender4. Puree in a blender, food processor or put through a sieve and return the puree to the saucepan5. Add a little pepper to taste6. Heat through and serve6 Kai Lelei Recipes for Large Families - 2nd Edition

a tip from bob:Soups can be the basis for delicious andnutritious meals. Serve soup with toast,bread, taro or cooked banana.Corn SoupServes 8 – 101T canola oil2 onions peeled and chopped2 rashers lean bacon, chopped1 c peas or green pepper, seedsremoved and sliced1t chicken stock powder2 c water½ t salt¼ t curry powder¼ t pepper2 x 425g cans cream style corn2 c diced raw potatoes2 c milk1. In a large saucepan heat the oil, add the onion,bacon and peas or green pepper, and cook untilvegetables are soft2. Add the stock, water, salt, curry powder and pepper3. Add corn and potatoes and simmer a further 20minutes or until potatoes are tender4. Carefully add milk and bring to boil.5. Serve immediately with wholemeal bread rollsChicken SoupServes 10 – 128 c water250 g chicken strips½ c rice2 medium onions, peeled and finely chopped2 carrots, grated2 c sliced celerypepper to taste1. Heat the water, add the chicken and rice andsimmer for 5 minutes2. Add the vegetables and simmer for afurther 10 – 15 minutes3. Add extra water if necessary4. Season with pepper and servea tip from daisy:Sprinkle a little grated cheese on hotsoup for extra protein. Make canned orpacket soups with milk for extra proteinKai Lelei Recipes for Large Families - 2nd Edition 7

MEATSBeef Curry withPumpkinServes 8 - 101T canola oil4 onions, peeled and chopped2T curry powder1 kg stewing steak cut intosmall pieces2 c water1 kg pumpkin, peeledand chopped1. Heat oil in large heavy-based saucepan2. Add onions and cook until light brown3. Stir in curry powder and cook 2 minutes4. Add meat and stir over moderate heat untilbrowned5. Add water, bring to the boil, cover, lowerheat and simmer for 1 ½ hours6. Add pumpkin and simmer further for 1 hour(Total cooking time 2-2 ½ hours)7. Serve immediately with boiled rice and boiledor steamed green vegetablesCorned SilversideServes 8 – 10a tip from mele:Always buy lean meat (with the fat removed).Take frozen and chilled foods home as soonas possible after buying and place in the deepfreeze or refrigerator.1 – 1.5 kg piece corned silverside1T brown sugar1T vinegar1 onion, peeled1. Rinse corned silverside under cold water and placein large saucepan2. Cover with cold water, bring to the boil, drain offthe water3. Add brown sugar, vinegar and onion to saucepan4. Cover the meat with water and bring to the boil,lower the heat5. Cover the saucepan and cook slowly withoutboiling until the meat is tender. (Allow 1 hour per500g weight of meat)6. Turn off heat and leave meat in the cooking liquidfor 10 minutes (only)7. Remove meat from liquid and serve immediately,or cool quickly and place in covered container andrefrigerate8. Serve with boiled potatoes, carrots and cabbageLamb CasseroleServes 8 – 1010 lamb leg or shoulder chops1T canola oil4 onions, peeled and diced½ t pepper2 ½ c water2 carrots, sliced1 c vinegar1 c tomato puree2t ground ginger1. Preheat oven to 160˚C2. Place chops in a deep baking dish with a lid3. In a frying pan heat oil, add onion and cook for2 – 3 minutes and spoon over chops4. Combine all other ingredients and pour over thechops5. Cover and bake in preheated oven for 1 ½ - 2 hoursor until tender6. Serve with baked potatoes or taro and vegetables86 Kai Lelei Recipes for Large large families Families -- 2nd Edition

Mutton BakeServes 8 – 10½ c flour¼ t salt¼ t pepper1 kg diced lean mutton1T canola oil1t mushroom stock powder4 onions, peeled and sliced10 potatoes, peeled and sliced1 c waterpepper to taste1. Preheat oven to 160˚C2. Mix the flour with the first measure of salt andpepper3. Coat the mutton in the flour mixture4. Heat the oil in a pan and brown the meat5. Place the browned meat in a large dish6. Sprinkle mushroom stock powder over the meat7. Spread sliced onions then sliced potatoes on topand sprinkle with pepper8. Pour the water over the potatoes9. Cover the dish with a lid or aluminium foil10. Bake at 160˚C for 2 – 2 ½ hours or until meat andpotatoes are tender11. Remove the lid or foil and bake ½ hour more tobrown potatoes12. Serve with boiled green vegetablesMutton andVegetable StewServes 10 – 121 kg mutton leg chops, fat trimmed4 c water1 ½ c barley or rice2 carrots, peeled and sliced2 swedes or turnips or parsnips, peeledand sliced2 onions, peeled and sliced2 stalks celery, sliced¼ tsaltpepper to taste1. Place meat and cold water in a large saucepanand simmer for 1 ½ hours2. Cool, then put into the refrigerator overnight3. Next day remove the solid fat from the surface ofthe stock4. Remove the meat from the bones5. Wash the barley in water, drain and add to thestock and meat6. Add the vegetables and season with salt andpepper7. Simmer for about 1 hour or until the barley or riceis tender8. Serve with baked potatoes or kumaraCorned Beef(Pisupo) BurgersServes 8 – 102 x 340g can reduced fat corned beef½ c mashed potato2 onions, finely chopped2 c dry breadcrumbs1T Worcestershire or tomato sauce3 eggs, beatenpepper to taste1. Mash corned beef and add potato, onion, drybreadcrumbs. Worcestershire sauce, beaten eggsand pepper to taste, and mix well2. Heat the frying pan and spoon tablespoons ofmixture into the frying pan3. Fry gently about 5 minutes on each side4. Serve in wholemeal bread rolls with saladStir-Fry with Beefor PorkServes 8 – 101T canola oil800g – 1kg beef or pork schnitzel, cut in stripsor lean pork pieces, finely sliced2 cloves garlic, crushed1t ground ginger10 c prepared vegetables: thinly slicedcarrots, celery, onions, mushrooms2T cornflour4T cold water2T reduced salt soy sauce1. Heat the oil in a large frying pan or wok2. Add the meat, garlic and ginger and stir-fry3 – 5 minutes3. Add the vegetables and stir-fry further 3 – 5minutes4. Mix the cornflour with the water and soy sauce5. Add to the meat and vegetables and stir until thick6. Serve with rice, noodles, kumara or pastaKai Lelei Recipes for Large Families - 2nd Edition 9

Pork StewServes 101 kg lean pork pieces1T canola oil4 onions, peeled and chopped2c frozen mixed vegetables½ t dried mixed herbs or sage¼ t salt2 ½ c water4 cooking applespepper to taste1. Heat a heavy-based saucepan and brown the porkpieces, then remove from saucepan2. Add oil and cook onion until soft3. Return meat to saucepan, add mixed vegetables,mixed herbs, salt, pepper and water4. Cover and simmer for about 30 minutes5. Peel, core and slice apples6. Place apple on top of meat and continue to simmera further 20 minutes until meat is tender and applesoft7. Serve with rice, taro, kumara or noodlesBEEF ANDVEGETABLESTIR-FRYServes 8800 g lean beef, finely sliced2T reduced salt soy sauce1 T grated ginger1 clove garlic, crushed2 onion, sliced finely4 carrots, sliced finely2 c cauliflower pieces2 c broccoli pieces1 t canola oil1. Slice the meat into strips and mix with the soysauce, ginger and garlic. Leave to marinate.2. Chop all the vegetables3. Fill a large pot with water and bring to the boil.4. Add the vegetables and cook for 5 minutes (do notcook until soft) and drain5. Heat a frying pan with the oil. Add the meat andcook for 2 minutes6. Add the vegetables and cook for another 5minutes7. Serve on rice or with noodlesBacon and TaroFrittersServes 8 – 103 c cooked and mashed taro1 c flour1t baking powder2 rashers lean bacon, cooked and chopped2T canola oil1. Mix the taro, flour, baking powder and bacontogether and shape into patties2. Heat a small amount of oil in a frying pan, add thepatties and cook until golden brown3. Turn and cook the second side until brown4. Remove from the pan and drain on absorbent paper5. Serve with a saladcorned beef andVegetable dishServes 82 x 340g cans reduced fat corned beef2 onions, chopped2 courgettes, chopped4 tomatoes, chopped3 c chopped cabbage2 stalks celery, choppeda little water1. Warm the can of corned beef and drain off the fat2. In a saucepan add the onions and some water. Cookfor a few minutes3. Add the corned beef and vegetables4. Add a little more water if necessary and cook untilvegetables are tender5. Serve with taro, green bananas, rice or noodles10 Kai Lelei Recipes for Large Families - 2nd Edition

Island Chop SueyServes 8 – 101 packet (240g) bean thread vermicelli1 c hot water1T canola oil1 kg diced lean beef or pork4 cloves garlic, crushed1t finely chopped green ginger2 onions, chopped800 g prepared vegetables2T water1T reduced salt soy sauce1. Place the vermicelli in a bowl and cover withhot water and soak until soft, drain and cutinto 20cm lengths with clean scissors2. Heat the oil in a large saucepan or wokand add the meat, garlic, ginger, onion andvegetables3. Stir-fry for 4 – 5 minutes then add thevermicelli, water and soy sauce to the meat4. Simmer for 15 minutes or until the meat istender5. Serve with salad Lu / palusamiFor every 2 people10-15 medium-size clean taro leaves1 c cooked lean beef or fish, diced1 onion, finely diced½ creduced fat or lite coconut creamaluminium foil1. Layer taro leaves overlapping each other to forma leak-proof circular shape on and around themiddle of the aluminium foil2. Place meat as a heap in the middle of the taroleaves layer3. Sprinkle finely diced onions over the meat4. Gather and hold the edges of the taro leaves layerup forming a bowl then pour the coconut creamon and around the meat5. Quickly fold the taro leaves edges inwards tooverlap and enclose the ready to bake lu6. Fold the aluminium foil edges inwards to overlapand enclose the ready-to-bake lu.7. Place on an oven dish and bake at 200˚C for 1 hourKai Lelei Recipes for Large Families - 2nd Edition 11

oasts minceRoast Shoulder ofMuttonServes 8 – 101 boned shoulder mutton, about1 ½ kg weight1. Preheat the oven to 170˚C2. Place the meat in roasting pan and cook at 170˚Cfor 1 ½ - 1 ¾ hours3. Remove cooked meat from pan, remove string andserve cut in thick slices4. Serve with potatoes, kumara and peas or carrotsRoast VegetablesServes 1010 potatoes, kumara, parsnips or piecesof pumpkin1. Peel and chop vegetables so they are allapproximately the same size2. When the meat has been cooking for about 1 houradd the vegetables to the roasting dish3. Place the vegetables around the meat, turningeach piece over in the fat that has drained from themeat4. Return to the oven, turn the vegetables afterabout ½ hour5. Check the vegetables with a skewer and removefrom the oven when soft and golden brown.GravyServes 8 – 101 - 2T flour2 c vegetable water or water1. Lift meat and vegetables from roasting pan anddrain off all fat2. Stir in flour and cook until it froths and colourslightly3. Gradually stir in the vegetable water and cook,stirring until the gravy thickens4. Serve with a range of colourful steamed orboiled vegetablesSavoury MinceServes 8 – 101kg beef mince2 t mixed herbs or curry powder4 c grated potatoes4 c grated carrot or courgette2 c onions, peeled and grated2 c watersalt and pepper to taste1. Heat a heavy-based frying pan or saucepan, addmince and herbs (or curry powder) and cook,stirring until brown. Drain off any fat2. Add grated potatoes, carrot, onion and water3. Turn the heat down and simmer mixture for15 minutes, add more water if necessary4. Add salt and pepper to taste and serve with riceand vegetables or on toastVariation:Shepherds Pie1. Place cooked mince in baking dish2. Top with mashed potato3. Brown under grillMeat LoafServes 8 – 10500g beef mince500g sausage meat2 c rolled oats2 onions, peeled and chopped2 eggs, beaten½ c milk1. Preheat oven to 180˚C2. Place all ingredients together in a bowl, mix well3. Grease a baking dish, then shape the mixture into aloaf in the roasting tin or place in a loaf tin4. Cook in oven for 45 – 60 minutes or until the loaf iscooked and shrinks slightly5. Serve with potatoes, rice, taroand boiled vegetablesa tip from mele:Remove the skin from chicken pieces andfat from lamb before cooking.12 Kai Lelei Recipes for Large Families - 2nd Edition

SAUSAGESSaucy SausagesServes 5 - 66 - 8 pre-cooked sausages1 onion, sliced1 clove garlic, crushed1 t mixed herbs2 c chopped vegetables(fresh or frozen)1 packet (30g) tomato soup powder1 ½ c of water1. Slice the sausages2. Place in a large pan or pot with the onion, garlic,mixed herbs and vegetables3. Mix the soup powder with the water and pour overthe sausages. Cook on a medium heat for 20 - 30minutes, stirring half way through cooking4. Serve with rice, pasta or mashed potatoCurried SausagesServes 8 – 1016 sausages (about 1 ½ kg)1T canola oil1 onion, peeled and chopped1T curry powder1 x 400g can tomatoes, chopped1c water1t chicken or beef stock powder3T flour3T water1. Put sausages into a large saucepan and cover withcold water2. Heat until the water is boiling, reduce thetemperature and simmer for 20 minutes3. Drain the sausages and cut each sausage into four4. Heat the oil in a large saucepan and fry the onionuntil brown5. Stir in the curry powder and add the choppedtomatoes and their juice, water and stock powder6. Bring to the boil and cook over moderate heat for10 minutes7. Mix the flour and water together to make asmooth paste8. Stir into the curry sauce and cook until thick,stirring constantly9. Add the sausages and simmer for 10 minutes.10. Serve hot with rice or potatoBean and SausageMedleyServes 8 – 101T canola oil3 onions, peeled and sliced2 stalks celery, sliced6 cooked sausages, slicedblack pepper to taste3 x 300g cans baked beans1. In a large pan heat the oil, add onions and celeryand cook until the onion is slightly brown2. Add sliced sausages and cook for 2 minutes3. Add pepper and beans and cook for 5 – 10 minutesstirring frequently4. Serve with rice or crisp toastKai Lelei Recipes for Large Families - 2nd Edition 13

FISHCurried Fish LoafServes 8 – 101T canola oil2 onions, peeled and chopped2t curry powder2 c milk1 slice thick white bread,crusts removed4 eggs2 x 425g cans tuna in water1. Preheat oven to 180˚C2. Heat oil in a saucepan, add the onion and cookover moderate heat until soft3. Stir in curry powder and cook for 2 minutes4. Add milk and bread, remove from heat and mixwith fork until soft5. Add the eggs and beat well with the fork6. Mix in the tuna and liquid from the can7. Pour into greased baking dish8. Bake in oven at 180˚C for 35 – 40 minutes until theloaf is set and golden brown9. Serve with a saladtuna and TaroPattiesServes 10Tuna & MacaroniCasseroleServes 4 - 6A tip from Mele:If using coconut cream when preparingfish dishes, use reduced fat or litecoconut cream.1 ½ c dried pasta (macaroni, spirals,shells etc)2 x 225g cans tuna in water1 (30g) packet of powder mushroom soup1 c reduced fat milk1 tsp Worcester sauce½ c crushed weetbix1. Cook the pasta in plenty of boiling water untiltender (about 10-12 minutes). Drain and place in alarge baking dish2. In a mixing bowl add the dry soup mix, milk,Worcester sauce and tuna with all the liquid fromthe tins. Mix well. Stir thoroughly through thepasta and top with the crumbled weetbix3. Bake at 180°C for 30 minutes. Serve immediatly(or all the liquid will be absorbed) with coleslaw orsalad3L water2 x 400g large taros, peeled and cut into 82 x 425 g cans tuna in water, drained and mashed1T chopped parsley1 onion, finely choppedpepper2 c dry breadcrumbs1T canola oil1. Bring the water to the boil in a large saucepan.2. Add the taro and cook until tender when testedwith a skewer or fork. Drain and leave to cool3. Grate the cooked taro and place in a large bowl4. Add the tuna, parsley, onion and mix thoroughly5. Season with pepper6. Shape spoonfuls into patties and coat withbreadcrumbs7. Cook in a lightly greased non-stick frying pan for30 - 40 minutes, or bake on a tray in the oven at180˚C for 30 - 40 minutes8. Turn halfway through cooking to brown on bothsides9. Serve with salad14 Kai Lelei Recipes for Large Families - 2nd Edition

Fish CakesServes 8½ onion, finely chopped2 eggs, beaten2 x 310g can smoked fish, drained and flaked1T lemon juice2T chopped parsley2 c mashed potato1. Combine all ingredients2. Roll in a little flour and form into flat cakes3. Heat a little oil in a frying pan4. Add the fish cakes and brown on both sidesMARINATED RAW FISHServes 8 – 101kg fresh fish fillets1c lemon juice½ c reduced fat or lite coconut cream¼ c reduced fat milk3 spring onions, sliced½ cucumber, seeds removed andchopped into bite-sized pieces2 tomatoes, diced1 green or yellow pepper, deseededand diced1 stalk celery, finely diced1. Place the fish in a bowl, add lemon juice, mix well,cover and refrigerate for at least 2 hours or untilthe fish is white2. Drain the fish and return to a clean bowl3. Mix the coconut cream and the low fat milktogether, add to the fish, and mix well4. Add the spring onions, cucumber, tomatoes,peppers, and celery5. Cover and chill6. Serve in pepper shells or bowlsKai Lelei Recipes for Large Families - 2nd Edition 15

SushiServes 8 – 10Mussel SaladServes 8 – 1030 cooked mussels4 spring onions, finely chopped2 stalks celery, sliced2 green peppers, diced4 tomatoes, diced or 16 cherrytomatoes, halved½ c lite mayonnaise2T tomato sauce½ c reduced fat milk1. Have mussels cooked, shelled and chilled2. Mix prepared vegetables in a bowl and addmussels3. Mix mayonnaise, tomato sauce and milk togetherand lightly coat the vegetables and mussels4. Cover and refrigerate until ready to eat5. Serve with slices of brown bread2 c short grain ricewater2 T white vinegar2 t white sugarNori (seaweed sheets)Sushi filling:carrotcucumberbean sproutsavocadomushroomsfresh raw fish eg salmon, terakihi1. Wash the rice. Fill a saucepan with enough waterto cover the first knuckle of you index finger. Addrice, place a lid on the saucepan and bring tothe boil. Turn off the element, but don’t removefrom heat, leave for 20 minutes. After 20 minutestransfer to a bowl. Place in refrigerator and chillwell.2. Add vinegar and sugar, return to refrigerator3. All the sushi filling ingredients must be cut intothin strips4. Once the rice is cold remove one sheet of nori (youcan buy it at most supermarkets). Place on a cleantea towel or sushi mat. Cover ¾ of the nori paperwith a layer of rice. Place a row of sushi fillingalong the rice and roll the sushi up tightly5. Slice into pieces with a sharp, wet knife and servewith reduced salt soy sauce, wasabi (Japanesehorseradish) and pickled gingerFish and Celery PieServes 8 – 102T canola oil4 stalks celery, thinly sliced4T flour1 x 425g can concentrated mushroom orchicken soup2 x 425g cans tuna in water6 potatoes, cooked and mashed1. Preheat oven to 180˚C2. Heat oil in a saucepan3. Add the celery and cook, stirring, over moderateheat for 5 minutes4. Stir in the flour and cook, stirring, for 3 minutes5. Add the soup and liquid from the canned fish6. Stir over moderate heat until the sauce boils7. Gently stir in the tuna and pour into a baking dish8. Spread mashed potato evenly on top and cook inoven at 180˚C for 20 – 25 minutes until the sauce ishot and the potato is brown9. Serve with a salad16 Kai Lelei Recipes for Large Families - 2nd Edition

PASTASpaghettiServes 8 - 10A Tip From bobCooking Pasta1 c of pasta gives 2 ½ - 3 cups when cooked.Place dried pasta in boiling salted water and boilfor about 15 minutes or until the pasta is slightlyfirm when bitten or squeezed (al dente).1T canola oil2 large onions, peeled and thinly sliced1 clove garlic, peeled and chopped200g bacon, chopped2 x 400g cans tomatoes, chopped2 x 500g packet dried spaghetti1 c grated cheese1. Heat oil in large frying pan2. Add the onions, garlic and bacon and cook until soft3. Stir in the tomatoes and juice then simmer for20 minutes4. While the sauce is cooking, cook the spaghettiaccording to the packet instructions, until it is tender5. Drain the spaghetti thoroughly and place it on aplate, pour the sauce over and sprinkle with thegrated cheese6. Serve immediately with saladVariations:• Add ½ t chilli powder or 1 t chilli sauceto the sauce• Use canned tuna in place of the bacon• Use celery, carrot and courgette in placeof the baconsauces for pastaWhite SauceServes 8 – 104T canola oilpinch salt and pepper4T flour2 c reduced fat milk1. Heat the oil in a saucepan add salt, pepperand flour2. Cook for 2 minutes, stirring with a wooden spoon(do not brown)3. Gradually stir in the milk, stirring continuously4. Cook over a low heat until the mixture is smoothand thickVariations:• Curry Sauce- Add 1t curry powder to the oil• Cheese Sauce- Add 1T parmesan cheese and 1tprepared mustard• Parsley Sauce- Add 2 T finely chopped parsley whenthe sauce is cookedKai Lelei Recipes for Large Families - 2nd Edition 17

CHICKENChicken Chop SueyServes 10 - 121 packet (250g) bean thread vermicelli1T canola oil800g – 1kg diced boneless skinless chicken1 onion, peeled and chopped3 cloves garlic, crushed3 stalks celery, chopped4 large carrots, chopped1 cabbage, sliced1 packet (500g) frozen peas¼ c reduced salt soy sauce1. Break the vermicelli into shorter lengths2. Place in a bowl and cover with boiling water.Leave until soft3. Drain the vermicelli4. Heat the oil in a large heavy-based pan, add thechicken, onion, garlic, celery and carrot and cookfor 5 minutes5. Add cabbage and peas and cook a further5 – 8 minutes6. Add vermicelli to the vegetables7. Add chicken to the vegetables and vermicelli. Stirin soy sauce and heat thoroughly8. Serve with rice or taroSweet and SourChickenServes 8 - 101T canola oil5 onions, peeled and diced5 carrots, thinly sliced1 x 425g can pineapple pieces in juice1 packet (500g) frozen peas¼ c reduced salt soy sauce¼ c tomato sauce1T vinegar1T sugar1T cornflour2 c diced cooked, boneless, skinlesschicken1. Heat the oil in a saucepan, add the onion andcarrots and stir-fry for 3 – 4 minutes2. Add pineapple pieces (save the juice), peas, soysauce, tomato sauce, vinegar and sugar, then bringto the boil and cook for 5 minutes3. Mix the cornflour with a little water and thepineapple juice. Stir into the sauce mixture andcook until thickened4. Add the chicken and heat through5. Serve with rice or cassava18 Kai Lelei Recipes for Large Families - 2nd Edition

Chicken andMushroomCasseroleServes 1010 chicken legs, skin removed2 stalks celery, sliced2 c sliced mushrooms1 x 30g packet mushroom soup powder4 c water1. Preheat oven to 160˚C2. Place chicken legs in an ovenware dish3. Add celery and mushrooms4. Mix soup powder and water together5. Pour over chicken. Cover with lid or foil6. Place in oven and cook for 1 hour or untilchicken is tender7. Add extra water if necessary8. Serve with baked taro and mixed vegetablesChicken andvegetableCurryServes 1010 chicken pieces, skin removed1T canola oil1-2 T curry powder2 cloves garlic, crushed4 onions, diced2x 400g cans tomatoes in juice2c waterpepper to taste1. Heat the oil in a large heavy-based saucepan, addthe curry powder and garlic and stir-fry1 – 2 minutes2. Add the chicken and quickly brown on all sides3. Add the tomatoes, water and pepper. Bring themixture to the boil, lower heat and simmer30 – 40 minutes until the chicken is tender4. Serve with rice, baked taro or kumara andvegetables or saladsa tip from mele:Always taste food before adding salt andsee if you can do without. Herbs and spicesadd flavour-- try curry, coriander, mint, orparsley.Tomato andGarlic ChickenServes 1010 chicken pieces, skin removed2T tomato sauce2T honey2T reduced salt soy sauce2 cloves garlic, crushed2T ground ginger1c water or chicken stock1. Place chicken in a large bowl2. Combine all other ingredients and pour overchicken3. Cover and place in the refrigerator for at least 8hours4. Transfer to baking dish and bake in ovenpreheated to 180˚C for 30 – 40 minutes5. Serve with rice and saladsChicken BakeSERVES 6 - 81 large chicken3c chicken stock(from cooking chicken)1c finely chopped celery orgreen pepper (optional)2-3T flour2T canola oil1T finely chopped onion1T finely chopped parsley2c wholegrain breadcrumbs1 Place chicken in a large saucepan and cover withwater. Bring to the boil, reduce heat and simmer -1 1/2 hours until chicken is cooked2. Remove chicken from stock, cool quickly, cover andplace in refrigerator3. Transfer 3 cups of the stock to a cold container,cool by placing in a sink or pot of cold water, thenrefrigerate4. Store chicken and stock in the refrigeratorovernight. Remove skin, fat and bones fromchicken. Skim off any fat that has set on top of thestock with a spoon5. Preheat oven to 180°C6. Place chicken in a large baking dish, sprinkle thecelery over the chicken7. Mix the flour with a little stock, mix in remainingstock and pour over the chicken8. Heat the oil in a saucepan, add the onion and cookuntil clear, add the parsley and breadcrumbs, stirwell, then spoon over the chicken9. Bake in pre-heated oven until the topping isgolden and the chicken mixture steaming hot10. Serve with baked pumpkin, kumara and greenvegetablesKai Lelei Recipes for Large Families - 2nd Edition 19

VEGETABLESCabbage and BaconCasseroleServes 8 - 109 c shredded cabbage5 cooking apples, sliced3 onions, peeled and sliced1t ground black pepper1t chopped fresh thyme or ¼ tdried thyme400g lean bacon pieces, chopped2 green peppers, chopped (optional)1 c white vinegar1. Preheat oven to 150˚C2. Mix cabbage, apples, onions, pepper and thyme3. Place in large baking dish4. Arrange bacon pieces on top5. Sprinkle with chopped green peppers6. Add vinegar7. Cover and bake in oven preheated to 150˚C for2 ½ hours8. Serve with baked potatoes or kumaraBaked Potatoeswith ToppingsServes 8 - 1010 medium sized potatoes1. Preheat oven to 200˚C2. Place potatoes on oven rack and bake until thepotatoes are soft when pressed with fingers, about45 – 60 minutes3. Remove from oven, cut a small cross in the topthen press from bottom to form a cross4. Serve with savoury dishes or with topping andsaladVegetable savouryServes 8 - 10a tip from Vini:• Try boiled taro, kumara, cassava or greenbananas in place of potatoes.• Have lots of vegetables in your meals.6 eggs1T canola oil2 c reduced fat milk6 carrots, grated4 large potatoes, grated4 chopped silverbeet leaves4 onions, peeled and finely chopped2 chopped lean bacon piecespepper to taste1. Preheat oven to 180˚C2. Beat the eggs, oil and milk together in a large bowl3. Add the carrot, potato, silverbeet, onion and baconand mix well4. Add pepper to taste5. Pour into a large greased baking dish6. Bake in oven at 180˚C for 1 hourSuggested Toppings• cream style corn• baked beans• cottage cheese and diced celerya tip from Vini:For extra flavour add chopped freshherbs to cooked vegetables. Avoidadding butter, margarine or oil.20 Kai Lelei Recipes for Large Families - 2nd Edition

saladsOrange and GreenPepper SaladServes 8 - 104 oranges, peeled and diced1 lettuce, finely sliced2 green peppers, choppedbalsamic lite dressing2T black olives, optional¼c grated cheese1. Place oranges and lettuce in a bowl, addpeppers and mix2. Lightly toss with salad dressing3. Sprinkle black olives and cheese over topVegetable MedleyServes 8 - 10a tip from Vini:• Wash all fruit and vegetables beforeeating• Dip cored and sliced apple or peeledripe banana in lemon juice and water toprevent browning1T canola oil2 x 400g cans tomatoes, chopped4 onions, sliced4 courgettes, sliced1 green pepper, chopped2 cloves garlic, crushedpepper to taste1 x 400g can whole kernel corn, drained1c chopped parsley1. Heat oil in large saucepan2. Add vegetables, garlic and pepper3. Stir, cover and simmer 20 minutes4. Add drained corn and heat for a further3 minutes5. Sprinkle with chopped parsleySalads• Use fresh crisp ingredients• Prepare vegetables in a range of ways – diced,sliced, chopped or strips• Use a variety of colourful ingredients• Store salads in the refrigerator until ready to serveApple and CarrotSaladServes 8 - 104 carrots, peeled and grated6 apples, cored and grated2 stalks celery, sliced1 lettuce, finely sliced¼c raisins or sultanas¼c lite salad dressing¼c orange juice1T toasted sesame or pumpkin seeds1. Place carrot, apple and celery in a bowl2. Add lettuce, raisins and salad dressing3. Mix salad dressing and orange juice together andpour over salad4. Sprinkle with the seedsColeslawServes 8 - 101 small cabbage, finely sliced4 carrots, grated1 green pepper, deseeded and sliced1 stalk celery, sliced½ c lite salad dressing1. Mix all ingredients together in a bowl2. Chill until ready to serveVariations:• Add drained crushed pineapple• Add grated red apple• Add diced red onionVariations:• Preheat oven to 180ºC,Place layers of vegetables in a bakingdish and cook 40 minutes in preheatedoven and sprinkle with the parsley andserve.a tip from Vini:Wrap taro, yam, kumara in aluminiumfoil and place in the oven while roastingmeat or cooking stew.• For lunch or tea savoury dish; sprinkle alittle grated cheese at the end of cookingand serve with wholegrain bread.Kai Lelei Recipes for Large Families - 2nd Edition 21

Savoury DishesPizzaMakes 1 large pizza1 c flour1t salt1t baking powder¼t canola oil¼ c milk1. Mix flour, salt and baking powder together in abowl2. Mix the oil and milk together in a cup and pourinto the flour3. Mix together and place on lightly floured board4. Flatten with palms of clean hands or work to around shape with rolling pin5. Line a pizza tin or form the dough into a 22cmdiameter circle on a baking tray6. Cover with topping7. Bake in oven at 200˚C for 10 – 15 minutesPizza Topping1 c tomato chutney, relish or sauce1 onion, peeled and finely chopped1 stalk celery, finely diced1 green pepper, finely diced1 c sliced mushrooms½ c grated cheese1. Spread the pizza base with the chutney2. Mix onion, celery, green pepper and mushroomstogether and sprinkle over base3. Sprinkle with the grated cheeseSandwichesSpread slices of bread with:• hummus• cottage cheese• margarine• lite cream cheeseAdd fillings:fish (canned) mashed – salmon or tunaadd• tomato sauce or slices• diced celery• chopped spring onions• sliced cucumber• lettuce leavesCold meat: beef, ham, lamb, chickenadd• chutney• lettuce leaves• mustard or horseradish sauce• drained crushed pineapple• coleslawEgg: mash hard boiled egg with a little milkadd• chopped chives• curry powder• chopped parsley• diced celery• lettuce• tomato slicesCheese : grated cheddar, mixed with a little hot milkadd• coleslaw• sliced tomato• chutney• lettuce• grated carrot• sliced red or pickle onionsCottage cheese: drainedadd• drained crushed pineapple• chopped ginger and dates• diced red and greenpepper• cucumber22 Kai Lelei Recipes for Large Families - 2nd Edition

DESSERTSStewing FruitWash and / or peel fruit• Place prepared fruit in saucepan and half coverwith water (only use just a little water to stewrhubarb or tamarillos)• Bring to boil, reduce heat and simmer until tender• Add sugar (white, brown, raw) or honey to taste(about ½ cup to 500g of fruit)• Cool and store in covered containers in therefrigeratorfruit CrumbleServes 82 c rolled oats1 c flour½ c brown sugar1t cinnamon or mixed spice200g margarine1kg stewed fruit1. Preheat oven to 180˚C2. Mix dry ingredients together3. Rub margarine into dry ingredients with cleanhands to make a crumble mixture4. Sprinkle crumble topping over stewed fruit5. Bake in oven at 180˚C for 30 minutesbanana puddingServes 8Rice PuddingServes 10-121 c short grain rice4T sugar10 – 12 c reduced fat milk2t vanilla essence1. Preheat the oven to 150˚ – 160˚C2. Wash the rice in a sieve3. Place all ingredients in a medium-sized baking dish4. Cook in the oven for 2 – 2½ hours or until creamy,stirring occasionally during the first hour ofcooking to ensure even distribution of rice andprevent a skin formingfruit platter orfruit kebabs• Select colourful seasonal fruit• Try new varieties of fruit• Wash and cut into portions• Arrange on a plate or platter• Thread small chunks of colouredfruit onto bamboo skewers• Vegetables eg carrots, celery,cucumber can be included inthe fruit platter.12 ripe bananas, peeled and sliced1c grated raw cassavawater1. Place banana slices in saucepan, cover with waterand bring to the boil2. Reduce heat and simmer 20 – 30 minutes, thenmash thoroughly3. Add grated cassava, sprinkling in a little at a timeand stirring often4. Cook until mixture thickens5. Serve with reduced fat milkor lite coconut creama tip from bob:Remember lunch. Pack your ownlunchbox for work and help your childrento pack a lunchbox for school. See thesandwich fillings for some ideas.Kai Lelei Recipes for Large Families - 2nd Edition 23

drinksLemon leaf punchServes 815 lemon leaves8c water3T grated fresh ginger½c sugar4c orange or pineapple juiceicelemon slices1. Place the lemon leaves, water, ginger and sugar in alarge saucepan2. Bring to the boil then reduce heat and simmer 3minutes3. Cool then strain into a large jug, add fruit juice, chilland serve with ice and lemon slices as garnisha tip from vai:Drink water instead of high sugar drinkssuch as cordial or fizzy drinks.Fruit SmoothieServes 1250 ml reduced fat milk¼ c natural yoghurt½ c strawberries, banana, berries, stewedapple or canned fruit in natural juice1 t honeyice1. Put all ingredients into the blender and blend2. Place ice in a large glass and pour in smoothie‘Otai - watermelon &pineapple fruit punchServes 10½ round watermelon1 pineapple1 c lite coconut milkicemint or orange slices for garnish1. Scrape the flesh of the watermelon, with a mediumsized spoon, into a bowl.2. Remove seeds (can be done while scraping).3. Cut the pineapple in half lengthwise then scrapethe flesh into the bowl with the watermelon.4. Add the coconut milk and stir thoroughly.5. Add water to suit taste.6. Place ice in serving glasses, pour in punch andgarnish.24 Kai Lelei Recipes for Large Families - 2nd Edition

Kai Lelei Recipes for Large Families - 2nd Edition 25

SNACKSBanana & BranMuffinsMakes 242 c flour1T baking powder1t baking soda½ c brown sugar1 c bran3 eggs½ c canola oil1 c reduced fat milk1 c mashed banana1. Preheat oven to 200˚C2. Lightly oil muffin trays or line with paper muffincups3. Sift flour, baking powder and baking soda into amixing bowl4. Stir in brown sugar and bran5. In another bowl beat the eggs6. Add the oil, milk and banana and mix thoroughly7. Pour the liquid mixture into the flour mixture andstir together just to mix – do not beat8. Place spoonfuls into muffin cups9. Bake in oven at 200˚C for 10 – 12 minutesVariations:• Add ½ c dried fruit to the flour mixturebefore adding the liquid• Use 1 c flour and 1 c wholemeal flourHummus1 ½ c cooked chick peas½ c canola oil2 t finely chopped garlic¼ c lemon juice½ t salt1. Place all ingredients in a food processor andprocess until smooth2. Pour into a bowl, cover and refrigerate until readyto serve3. Serve with vegetables eg carrot or celery sticks,wholegrain breads or with salad in a sandwicha tip from bob:Fruit and wholegrain bread are goodafter school snacks for children26 Kai Lelei Recipes for Large Families - 2nd Edition

sconesMakes 12a tip from bob:Margarine is better to use thanbutter, but spread thinly.1 cup flour1T baking powder1c wholemeal flour3T margarine¼c sultanas¾ milk1. Preheat oven to 220˚C2. Sift flour and baking powder into a bowl, addwholemeal flour and mix3. Rub the margarine into the mixture until it lookslike dry breadcrumbs4. Add the sultanas then enough milk so the dough iscombined5. Roll out on a lightly floured board to about 1cmthickness, cut into 126. Place on a cold oven tray in preheated oven for12 - 15 minutesCarrot CakeMakes 1 cake1T grated carrot3 eggs1 c brown sugar1t grated lemon rind½ c canola oil1 ½ c flour1 ½ t baking powder1 c bran2 c grated carrot1 c raisins or currants1. Preheat oven to 180˚C2. Spray the bottom and sides of a ring baking tinwith a little oil then sprinkle with the first measureof grated carrot3. Place the eggs and brown sugar in a bowl and beatuntil smooth, add the lemon rind and oil4. Sift the flour and baking powder into another bowl,add the bran, grated carrot and raisins5. Mix the flour mixture into the oil mixture, thenspoon into prepared baking tin6. Place in preheated oven and cook for 25 – 35minutes into the middle comes out cleanMuesli CrunchMakes 24 pieces1 c flour1t baking powder1 c rolled oats½ c raisins or sultanas½ c sugar1T canola oil1. Preheat oven to 180˚C2. Sift flour and baking powder into a mixing bowl3. Stir in rolled oats, dried fruit and sugar4. Add oil and mix well5. Press into a greased 20cm x 30cm baking tin6. Bake in oven at 180˚C for 20 – 25 minutes7. Cut while warm but leave in the tin until coldpopcornMakes 3-4 cups1 teaspoon margarine½ cup popcorn1. Place together in a medium saucepan cover with alid2. Cook on low heat – shaking corn throughoutcooking to prevent burning3. When all corn is popped, pour into a bowlKai Lelei Recipes for Large Families - 2nd Edition 27

Variety is thespice of lifeHealthier eating involves choosing a variety of foods from various food groups.To make sure you get all the vitamins and minerals you need to eat food from the four food groupsthe food groupswhat they do for you1 FruitSuggested Number of Daily Servings - 2 or moreApples, bananas, feijoas, kiwifruit, oranges, peaches,pears, plums and other stone & pip fruitChoose fresh fruit in seasonFruit provide:• A range of vitamins and minerals, and the naturalcolours all help fight disease• Fibre to encourage a regular or daily bowel actionandVegetablesSuggested Number of Daily Servings - 3 or moreBeans, broccoli, cabbage, carrots, cauliflower,courgettes, marrow, mushrooms, peas, potatoes,pumpkin, onions, silverbeet, tomatoes, taro, kumara,yams, cassavaFresh, frozen, and canned vegetables are all good choices.Have a colourful plate of vegetablesVegetables provide:• Fibre to encourage a regular or daily bowel action• A range of vitamins and minerals, and the naturalcolours help fight diseaseA serving is the amount of food which fits into thepalm of your hand or 1c milk or 2cm cube cheese.28 Kai Lelei Recipes for Large Families - 2nd Edition

Eat a varietyof foodsthe food groupswhat they do for you2BreadsandcerealsSuggested Number of Daily Servings - 6Breads, pasta (eg macaroni), rice, porridge, breakfastcereals, muesli, sconesWhole grain varieties are richer in fibre and B vitaminsand are more filling.Breads and cereals provide:• Carbohydrates for energy• A range of vitamins and minerals, essential forgood health• Fibre to encourage a regular or daily bowel action3MilkProducts4Suggested Number of Daily Servings - 2-3Milk, cheese, yoghurtChoose reduced fat milks, green and light blue topMeat, Fish,Chicken,Eggs, Lentilsand BeansSuggested Number of Daily Servings - 1Meat, Fish, Chicken, Eggs, Lentils and BeansGrill, bake, steam, boil or microwave rather than fryMilk products provide:• Calcium for bones• Protein for repair of body tissue• Reduced fat varieties are a healthier choiceThese provide:• Protein for repair of all body tissue• Iron for red blood cells to carry oxygen throughthe bodyKai Lelei Recipes for Large Families - 2nd Edition 29

Food safety tipsClean, Cook, Cover, ChillCleanKeep hand utensils and work surfaces clean• Always wash your hands thoroughly with soap andwarm water for 20 seconds and dry your handsthoroughly for 20 seconds before handling food• Clean utensils and scrub cutting boards after use.Use a different cutting board for rawand cooked foodCookCook food thoroughly• Cook minced meat and sausages thoroughly (meatshould not be pink), and cook poultry until juicesrun clear• Reheat leftovers until steaming hot throughoutCoverKeep food covered• Keep food covered before and after it is preparedChillAlways refrigerate food• Keep raw and cooked food separate in the fridge– raw food on the lowest level• Outside use a chilly bin with an ice pack to keepfood coolOLAFood Safety InPregnancyIt is important to look after mum and baby duringpregnancy• Pregnant women’s level of immunity is lower andthey are at higher risk of getting sick from unsafefood• Illness is worse when women are pregnant• Foodborne illness may cause miscarriage, still orpremature birth or death in newborn babiesEating raw seafood during pregnancy is risky• Always cook seafood and eat it while it is hot30 Kai Lelei Recipes for Large Families - 2nd Editionwhen pregnant - Donot eat, drink or use• Cream or custard (unless it is newly opened orhome made and fresh)• Soft pasteurised cheeses (unless heated untilsteaming hot)• Unpasteurised milk• Raw eggs• Processed meats – ham, salami, luncheon, pateunless heated until steaming hot• Cold cooked poultry – chicken, turkey (unless heateduntil steaming hot)• Raw meat• Raw fish and seafood• Smoked fish and seafood (unless heated untilsteaming hot)• Salads from delis and salad bars• Sushi – store bought

aFamily is ahealthier family