on a budget · keep quick and easy healthy snacks available such as fresh fruit, yoghurt, cereal...

Compiled by Fourth Year Bachelor of Nutrition & Dietetics students at USC.

2nd edition

toto & Shopping, Cooking Eating

on a budget

This Project was funded by the Australian Government Department of Health and Ageing

Acknowledgement of the Traditional CustodiansThe University of the Sunshine Coast acknowledges the traditional custodians of the land.

CreditsCompiled by Fourth Year Bachelor of Nutrition & Dietetics students at USC, July 2009. This Project was funded by the Australian Government Department of Health and Ageing.

DisclaimerAll information contained in this publication is correct at the time of going to press. University of the Sunshine Coast is registered on the Commonwealth Register of Institutions and Courses for Overseas Students.

CRICOS Provider Number: 01595D

Note prices quoted in this book are from Woolworths, Chancellor Park, May 2009.

V = Vegetarian

GF = Gluten Free

F = Freezes Well

Recipes analysed using FoodWorks 2007 (Version 5.00.1324) Xyris Software (Australia) Pty Ltd.

(Energy (kJ) values rounded to nearest 5. Other nutrients rounded to nearest whole number).

1 & Shopping, Cooking Eating on a budget

Eating to Stay HealthyThe foods and drinks we choose every day play a big role in our overall health. Healthy eating is all about balancing the foods we eat and ensuring plenty of variety. Selecting a balanced intake of foods from the 5 food groups will provide your body all the energy, nutrients, vitamins and minerals that it needs. This is possible every day, even on a budget.

The first three foods groups are the ones you should be eating every day and should make up most of your diet.

Aim to spend most of your food budget on these food groups:Bread, Cereals, Rice, Pasta, NoodlesVegetables, LegumesFruit

The next two food groups are also very important; however we do not need to eat as much of these foods.

Aim to spend less on:Milk, Yoghurt, CheeseLean Meat, Fish, Poultry, Eggs, Nuts, Legumes

Finally, extra foods, such as soft drinks, cakes, biscuits, lollies and alcohol are not essential foods and do not provide many nutrients. Certainly they are fine as occasional treats; however they are costly and may not fit into a tight food budget.

Fluid is also important and the good news—water is free. Staying hydrated helps your body function properly and assists with your memory and concentration.

Use your plate as a guide for healthy eating. A good dinner plate is well balanced and consists of ½ vegetable, ¼ meat/protein and ¼ carbohydrates (for example, rice, pasta, polenta, couscous, bread and starchy vegetables such as potato or corn).

Compiled by Fourth Year Bachelor of Nutrition & Dietetics students at USC.2

Pantry Fridge Freezer

Pantry BasicsHaving some common items on hand makes it easier to create quick and nutritious meals. This list is designed to get you started, make sure you add your own favourites.

Tinned tomatoesTomato pasteSaucesTinned beansCereal, eg oatsOnionsPotatoesPasta and riceSkim milk powderTunaFlourPepperCurry powderDried fruitStock powderSugarVinegarMustardVegetable oilPeanut butterNutsVanilla essenceGarlic

MilkMargarineYoghurtEggsLow fat cheeseSeasonal fruitSeasonal vegetablesSeasonal herbs

Frozen peasFrozen cornMixed vegetablesFrozen berriesFrozen breadFrozen muffinsFrozen fish


LabelsFoodWith so many packaged products available at the supermarket, it can be confusing to select healthy choices. The best place to start is the Nutrition Information Panel (NIP) and the ingredients list. The NIP helps you to compare different brands. The per 100ml or 100g column lets you compare items with each other. This column is the same as percentages, for example, if a product has 25 grams of fat listed in the per 100g column, this means that the product is 25 percent fat, so a high fat food.

The following are some general guidelines to help you choose healthier products.Energy/Kilojoules—This value is the total amount of kilojoules (energy) from all components of the food item (ie protein, fat, carbohydrate and alcohol). Look for lower numbers if you are watching your weight.

Fat—The value listed is the total for all types of fat (saturated, trans, polyunsaturated and monounsaturated). Food is often composed of many types of fats and different fats have different roles in our diet. Saturated fat is listed separately because our intake needs to be limited as it can raise the “bad” cholesterol in our blood which is a major risk factor for heart disease. Look for items with low values of saturated fat, aim for 3g or less per 100g. Low fat food items contain less than 10g of total fat per 100g.

Fibre—this is found only in plant foods. Go for the highest value—3g or more per 100g is a good fibre choice. For breakfast cereals select those with 10g of fibre or more per 100g. Fibre is an optional NIP value so not all food items will include a value for fibre. However, if a claim is made on the product label, for example “this food is high in fibre”, the value for fibre must be included on the NIP.

Sodium—this value tells you how much salt has been added to the product. A low salt product has less than 120mg/100g. Try to avoid products that have more than 400mg sodium per 100g.

Equipment Basics

Medium sized saucepan with lidNon stick frypan and/or wokMetric measuring spoonsMetric measuring cupsWooden spoonContainers for freezing leftovers/ cling wrapHand blender (stick blender)Egg flipWhisk

One good knifeBaking trayBaking paperPotato masher Cutting boardGraterCan openerMedium mixing bowlPeelerBaking dish


Food Safety

Beware of BugsBugs easily get into your food if you are not careful. Make sure you always wash your hands before handling food and always after using the toilet, handling garbage, sneezing or blowing your nose. Make sure you wash your hands for at least twenty seconds using soap and rinse and dry them well.

Make sure all chopping boards, utensils and work surfaces are washed well and dried. Use separate utensils and boards for raw and cooked foods.

Always check food items you purchase for their use by date. Don’t purchase items that have damaged packaging.

Rawand theThe CookedRaw meat can have bugs that cause food poisoning. Make sure meat is cooked properly to kill any bugs. Solid pieces of meat such as steak only have bugs on the outside, which is why they are OK to eat with pink centres; as long as the outside is cooked the bugs will be killed. However minced meat must be cooked thoroughly. So does chicken and other poultry, sausages and hamburgers.

Food must be eaten within 2 hours of serving. Leftovers only keep for about 3 days, so if you are not planning on eating them, try freezing them in portions. Defrost frozen items in the refrigerator over 24hrs or in the microwave. Do not defrost items on the kitchen bench.

It is estimated that over 5 million Australians suffer from food poisoning each year. There are some simple ways you can keep your food safe and lessen the risk of getting sick.

Reheat foods carefully; always reheat leftovers until steaming hot before eating them. Only reheat leftovers once and as quickly as possible. Don’t keep reheating the same pot of leftover food.

Keep raw and cooked foods separated. Never put cooked meat on the same plate as the raw meat. Store raw meat and poultry in the bottom of the fridge or alternatively in a sealed container. Cover all stored food. Do not store opened cans in the fridge.

After preparing raw foods, always thoroughly clean all surfaces and utensils. Pay particular attention to cutting boards.

TemperatureBugs love to grow in temperatures between 5°C and 60°C—the “danger zone”. Keep cold food cold and hot food hot. Make sure your fridge is set at 5°C or below. Refrigerate leftovers quickly; don’t leave them on the kitchen bench all night. Once hot food stops steaming put it in the fridge. Don’t let your fridge get overcrowded.

Cold and frozen food must be transported quickly from the supermarket to home. Frozen foods must be stored below minus 18°C and refrigerated foods below 5°C. Always store any raw foods below cooked foods in the fridge.


Tips for Healthy Eating on a BudgetSet yourself a budgetWork out how much money you can afford to spend on food each week and stick to it.

Use a shopping listPlan your meals ahead and develop a shopping list that will provide you with enough food for the week.

Keep a list of necessary and optional itemsWhen times are tough, buy only the necessary items.

Do not shop when hungryIf you shop when hungry you may impulsively buy food items that are not on your shopping list.

Buy in season fruit and vegetablesIn season fruit and vegetables are cheaper, use the in season tables provided as a guide to which fruit and vegetables are currently in season (see page 7).

Canned and frozen fruits and vegetablesCompare prices as canned and frozen fruit and vegetables may be cheaper than their fresh counterparts.

Buy generic brandsGeneric brands are cheaper and the quality is often just as good as their more expensive counterparts.

Stock powder or cubes are cheaper than pre-made stock

Recipes in this book use Vegeta Gourmet Stock Powder. Add 1 teaspoon of stock powder to 250mL of water.

Skim milk powder is cheaper than fresh milk—and just as good!

Recipes in this book use Home Brand Skim Milk Powder. Add 2 tablespoons of skim milk

powder to 250mL of water. One packet of powder makes 10 litres of milk for around $6. Having skim milk powder in the pantry means you will never run out of milk.

Cheaper packagingLook for foods in cheaper packaging, for example dried herbs and spices in cellophane packets are cheaper than those sold in glass bottles and can be easily stored in zip seal plastic bags.

Take advantage of specialsLook for reduced price items, browse sale catalogues, and visit the supermarket around closing time to take advantage of good deals on items such as bread and meat.

Buying in bulkWhen you see an item that you use often going cheap, buy it in bulk and store for later.

Visit the butchers, markets and greengrocersThey can be cheaper than the supermarkets.

Stick to simple recipes using cheap ingredientsAvoid recipes with lots of ingredients and recipes that use expensive ingredients.

Freeze leftoversFreeze leftovers and have for lunch or dinner the following day or later in the week.

Take your own lunch and snacks to universitySave money by taking your own lunch and snacks to university rather than buying lunch and snacks. Microwaves are available outside the Brasserie free of charge for reheating food.


Exam Eating TipsEat a healthy breakfast to ensure your concentration is at its best and eat regular meals; the brain needs energy to function at its full capacity.Consume adequate carbohydrates such as pasta, rice, bread, cereals and fruits, as the brain relies on carbohydrates as its fuel source.

Keep quick and easy healthy snacks available such as fresh fruit, yoghurt, cereal and nuts.

Drink plenty of water (at least 2 litres a day) as even mild dehydration can diminish mental performance.

Include omega-3 fats in your diet such as oily fish (tuna, salmon, sardines etc) and canola and soybean oils as they enhance the learning and memory functions of the brain.


Year round—bananas, oranges, paw paws

Year round—beanshoots, cabbages, leeks, lettuces, mushrooms, onions, potatoes, snowpeas, tomatoes, zucchinis

Adapted from: Brisbane Produce Seasonal Market Guides available at: http://www.brisbanemarkets.com.au/index.php/Fresh-Tastes-seasonal-guides/View-category.html

Summer Autumn Winter Spring

Summer Autumn Winter Spring

Seasonal List—Fruit

ApricotsBlackberriesBlueberriesRockmelonsCherriesFigsGrapesHoneydew melonLimesLycheesMangoesNectarinesPeachesPineapplesPlumsRaspberriesStrawberriesWatermelon

ApplesAvocadosRockmelonsCustard applesGrapesKiwifruitLemonsLimesPassionfruitPearsPineapplesWatermelon

ApplesAvocadosRockmelonsCustard applesGrapefruitHoneydew melonKiwifruitLemonsLimesMandarinsPassionfruitPearsStrawberries

AvocadosGrapefruitKiwifruitLemonsMandarinsMangoesPassionfruitPearsPineapplesStrawberriesWatermelon

Seasonal List—Vegetables

Green beansBeetrootBok choyCapsicumsCarrotsCeleryCucumbersEggplantPeasRadishesRhubarbShallotsSquashSweetcornTurnips

BeetrootBok choyBroccoliBrussel sproutsCarrotsCauliflowerCeleryParsnipPumpkinsShallotsSilverbeetSweetcornTurnipsWatercress

ArtichokesGreen beansBok choyBroccoliBrussel sproutsCapsicumsCarrotsCauliflowerCeleryEggplantOlivesParsnipPumpkinsShallotsSilverbeetSwedes

AsparagusBroad beansGreen beansBeetrootBroccoliCauliflowerCucumbersPumpkinsRhubarbSpinachWatercress


Breakfast

Muesli RecipesIn a bowl, mix ½ cup oats with 2/3 cup of skim milk and ½ tablespoon of sultanas. Cover and refrigerate overnight. In the morning add some fruit (eg grated apple) and top with some yoghurt.

Combine oats, bran, pepitas, sunflower seeds, sultanas, almonds and dried fruit. Store in an airtight container.

In a glass or cup layer fruit, oats and yoghurt to make a delicious fruit crunch breakfast.

Scrambled Eggs on Wholegrain Toast(Serves 1) V

Ingredients:2 eggs, lightly beatenExtra toppings of choice (see variation below)2 slices of wholegrain bread, toasted

Method:Heat a non stick pan on medium heat; add the eggs and cook, constantly stirring until eggs are soft. Serve with toast.

Cost Per Serve: $ 0.60 Cost Per Recipe: $ 0.60

Nutritional Information Per Serve:Energy:Protein:

Total Fat: Saturated Fat:

1295 kJ20g14g4g

Carbohydrate:Sugars:

Fibre: Sodium:

24g4g4g

400mg

Tip: eating breakfast boosts your metabolism and helps improve your memory and concentration.

Cereals

Eggs Eggs are a good source of high quality protein, provide many vitamins and minerals, and are low in kilojoules and saturated fat. They make a great breakfast dish and are handy for lunch or dinner.

A hard boiled egg makes a great snack.

Cereal is an easy way to start the day. The fibre in wholegrain cereals helps to make you feel full for longer with the added bonus of keeping your bowels healthy.

Home Brand Wheat Biscuits cost 12 cents per serve (2 biscuits) or a serve of Home Brand rolled oats costs 4 cents per serve.Top your cereal with low fat milk and fruit of choice.Top your cereal with low fat yoghurt.

VariationThis recipe can be varied by adding different ingredients to the egg mixture such as ½ cup spinach leaves, diced onion, diced tomato or ¼ cup grated low fat cheese.


SmoothiesApple & Wheat Smoothie

(Serves 1) VIngredients:

1 cup water2 tablespoons skim milk powder2 Home Brand Wheat Biscuits1 fresh apple, sliced, unpeeledDrop of imitation vanilla essence¼ teaspoon cinnamon

Method:Blend all ingredients.

Cost Per Serve: $1.05 Cost Per Recipe: $1.05



1180kJ13g1g0g


Fibre: Sodium:

53g30g6g

205mg

Tip: if you don’t like to eat breakfast or are pushed for time, try one of these single serve smoothies, they are quick and portable.

Banana, Yoghurt & Oat Smoothie(Serves 1) V

Ingredients:1 cup water2 tablespoons skim milk powder1 fresh banana, peeled½ cup rolled oats ½ cup natural, reduced fat, yoghurtDrop of imitation vanilla essence1 teaspoon honey





1995kJ22g7g2g


Fibre: Sodium:

78g46g6g

197mg

Tip: buy imitation vanilla essence rather than natural vanilla essence as it is cheaper.

Apricot & Bran Smoothie(Serves 1) V

Ingredients:1 cup water2 tablespoons skim milk powder4 tinned apricot halves ¼ cup natural bran1 teaspoon honey





1585kJ21g4g2g


Fibre: Sodium:

55g47g15g

200mg

Tip: Peel, chop and freeze bananas for smoothies as they make them extra cold and creamy. Any leftover fruit can be frozen and used for smoothies.


LunchesHawaiian Mini Pizza

(Serves 1)

Ingredients:1 wholegrain English muffin2 teaspoons tomato paste½ cup diced pineapple30g ham, sliced2 tablespoons low fat cheese, grated

Method:Toast the English muffin and spread the tomato paste over the halves. Top with pineapple and ham. Sprinkle low fat cheese over the top. Grill until the cheese is melted and golden.




1295kJ22g9g5g


Fibre: Sodium:

31g9g6g

974mg

Variation:Top with vegetables, for example, onion, capsicum, mushrooms, tomato, pineapple and olives.

No Pastry Veggie Quiche (Serves 4) V

Ingredients:4 eggs1 cup skim milk½ cup wholemeal self raising flour1 cup finely chopped or grated vegetables (eg zucchini, carrot, onion, capsicum)½ cup frozen peas and corn½ cup grated reduced fat cheese

Method:Preheat oven to 180°C. Grease a 17 x 27cm slice tin. Whisk eggs and milk, add flour and mix until smooth. Stir in vegetables and cheese. Pour into prepared tin. Bake for 35 minutes.

Tip: dinner leftovers make a great, quick and inexpensive lunch.

Tip: any leftover vegetables can be used in this recipe. Buy a block of cheese and grate the cheese yourself as this is cheaper than buying pre-grated cheese.




1050kJ17g9g4g


Fibre: Sodium:

23g5g4g

354mg


Toasted Sandwiches

Chickpea and Couscous Salad (Serves 4) V

Ingredients:1 cup of vegetable stock2 teaspoons curry powder1 cup couscous, uncooked1 teaspoon oil½ cup each of carrot, capsicum and onion, diced425g can chickpeas, drained¼ cup chopped parsleySqueeze of lemon juice

Method:Bring the stock to the boil and add the curry powder. Remove from the heat and add the couscous, stir, cover and let stand for 5 minutes until the stock has absorbed into the couscous. Heat the oil in a pan and sauté the vegetables for 5 minutes, until soft. Combine sautéed vegetables, chickpeas, couscous, parsley and lemon juice.

Tip - This dish can be served warm or cold and you could make extra to have for lunch throughout the week




1240kJ13g4g

0.5g


Fibre: Sodium:

50g1g6g

447mg

Tip: toasted sandwiches are quick and easy. If you don’t have a sandwich press, use your frypan.Many different combinations of toasted

sandwiches are possible and are limited only to your imagination and taste preferences, ideas include:

Ham, cheese, capsicum and tomato

Dinner leftovers such as basic mince sauce (page 14) and roast meats

Low fat cheese and vegemite

Chicken, avocado and

low fat mayonnaise

Mushrooms, baked beans and spinach

Banana and honey


SoupsPotato & Spinach Soup

(Serves 4) V, GF, FIngredients:

1 tablespoon of oil1 small onion, diced1 clove garlic, chopped1 potato, peeled and chopped3 cups vegetable stock1 cup grated zucchini125g spinach (frozen packet, defrosted)Pepper

Method:Heat the oil in a saucepan and sauté the onion and garlic until soft. Add the potatoes and cook for a few minutes. Add the stock and bring to the boil, and then simmer for 15 minutes. Add zucchini and simmer for 5 minutes. Cool and then puree. Stir through spinach, bring to the boil and serve.




310kJ3g2g0g


Fibre: Sodium:

10g 2g 3g

900mg

Tip: Soups can be frozen and reheated for lunches during the week.

Sweet Corn Soup(Serves 4) V, GF, F

Ingredients:1 tablespoon oil1 garlic clove, crushed1 small onion, diced2 potatoes, peeled and chopped5 cups vegetable stock1 cup corn kernels ½ cup grated, reduced fat cheese

Method:Heat the oil in a saucepan and sauté the garlic and onion until soft. Add the potatoes to the pan and cook for a few minutes. Add the vegetable stock and ¾ of the corn kernels. Bring to the boil and then cover and cook on low heat for 15 minutes, until potato is tender. Cool slightly and blend until smooth. Add remaining corn kernels and cheese.




780kJ7g9g3g


Fibre: Sodium:

18g2g3g

979mg

Variation: Add leftover chicken to this soup or two minute noodles or pasta to bulk it up.


Pumpkin & Sweet Potato Soup(Serves 4) V, GF, F

Ingredients:1 tablespoon oil1 garlic clove, crushed1 small onion, diced2 teaspoons curry powder1 sweet potato, peeled and chopped400g pumpkin, peeled and chopped3 cups vegetable stock

Method:Heat the oil in a saucepan and sauté the garlic and onion until soft. Add the curry powder, potato and pumpkin to the pan and cook for a few minutes. Add the stock, bring to the boil and then cover and cook on low heat for 15 minutes, or until vegetables are tender. Cool slightly and blend until smooth. Bring to the boil and serve. Top with a dollop of natural yoghurt.




517kJ3g5g

0.5g


Fibre: Sodium:

15g 8g 3g

527mg

Minestrone Soup(Serves 4) V, F

Ingredients:1 tablespoon oil2 carrots, diced1 onion, diced2 celery sticks, chopped2 garlic cloves, crushed1 tin (400g) diced tomatoes6 cups of vegetable stock1 cup uncooked pasta2 small potatoes, diced1 tin beans such as cannelloni beans, kidney beans, butter beans, lima beans etc½ cup frozen peas½ teaspoon mixed herbs

Method:Heat the oil in a saucepan and add the carrot, onion, celery and garlic and cook until soft. Stir in the tomatoes and the stock and bring to the boil. Add the pasta, potatoes and beans and reduce the heat and simmer until the pasta and potatoes are tender. When the pasta and potatoes are almost done, add the peas and mixed herbs.




1390kJ14g6g

0.5g


Fibre: Sodium:

49g8g12g

1400mg

Pita Crisps (Serves 1) V

Ingredients:1 pita bread1 teaspoon olive oil

Method:Preheat oven to 180°C. Brush pita bread with olive oil and cut into quarters. Bake for 10 minutes until crisp.




680kJ4g6g1g


Fibre: Sodium:

23g1g3g

215mg

Variation: Rub pita bread with a garlic clove for extra flavour or top with a little grated, low fat cheese.

Tip: Serve with soups


Dinners Tip: make extra serves of dinner—that way you can cook once and eat many times.

Basic Mince Sauce(Serves 4) F

Method:Heat the oil in a pan. Add onions and garlic and cook until tender. Add mince and brown. Add stock, herbs, tomatoes, zucchini, carrot, tomato paste and kidney beans. Cover and simmer on low heat for 20 minutes, stirring occasionally.




940kJ22g12g4g


Fibre: Sodium:

6g6g3g

329mg

This sauce is so versatile. If you make a big batch it can be stored in the fridge for three days and used in other dishes. It can also be frozen. Substitute half the mince with kidney beans to save money as per the recipe below.Ingredients:

1 teaspoon olive oil1 onion, diced2 cloves garlic, crushed200g lean beef mince1 cup beef stock1 teaspoon mixed herbs1 can (400g) diced tomatoes1 cup grated zucchini and carrot2 tablespoons tomato paste1 tin (400g) kidney beans

Meal ideas using the ‘Basic Mince Sauce’

Spaghetti Bolognaise(Serves 1) F

Ingredients:100g pasta1 quantity of mince sauce¼ cup grated, low fat cheese

Method:Cook pasta according to packet directions and top with mince sauce and cheese.




1990kJ24g10g4g


Fibre: Sodium:

70g2g4g

253mg



Cottage Pie(Serves 1) F

Ingredients:½ cup sweet potato, peeled and diced1 quantity of mince sauce

Method:Cook and mash the sweet potato, put on top of mince sauce.

Variation: Add frozen vegetables




604kJ9g4g1g


Fibre: Sodium:

17g8g3g

115mg Meal ideas using the ‘Basic Mince Sauce’

Baked Potato with Mince Sauce(Serves 1)

Ingredients:1 potato1 quantity of mince sauce1 tablespoon, reduced fat natural yoghurt

Method:Wash and prick potato. Microwave the potato on high for 5 minutes, or until soft. Split potato and cover with mince sauce and a dollop of natural yoghurt.




600kJ9g4g1g


Fibre: Sodium:

16g3g2g

123mgMeal ideas using the ‘Basic Mince Sauce’

Curried Mince(Serves 1) F

Ingredients:1 quantity of mince sauceCurry powder to taste1 cup cooked rice

Method:Combine mince sauce, curry powder and cooked rice.




1215kJ11g4g1g


Fibre: Sodium:

50g 2g 2g

332mg


Tip: leftover patties make a great lunch and they can also be used in wraps and sandwiches.


Meat Pizza(Serves 1)

Ingredients:1 pita bread1 tablespoon tomato paste or pasta sauce1 quantity of mince sauce1 tablespoon grated cheeseAny other toppings

Method:Spread pita bread with paste or sauce. Spread mince sauce on top and sprinkle with grated cheese. Grill until cheese has melted.




1390kJ19g10g4g


Fibre: Sodium:

38g 6g 6g

707mg

Tuna Cakes (Serves 4) F, GF

Ingredients:400g potatoes, peeled and chopped425g can tuna in spring water, drained1 egg, lightly beaten1 cup grated vegetables (carrot, onion and zucchini)1 teaspoon mustard powder1 teaspoon Chinese five-spice powder1 tablespoon vegetable oilSweet chilli sauce for serving

Method:Boil, drain and mash the potatoes, set aside to cool. Combine potatoes with remaining ingredients. Form into eight patties. Heat oil in frypan and cook patties. Serve with sweet chilli sauce.




1040kJ26g8g2g


Fibre: Sodium:

15g 1g 2g

107mg


Pasta with Cream Sauce(Serves 2) V

Ingredients:

Baked Tomato Risotto (Serves 4) V,F

Add ham or a tin of tuna. Use fresh, frozen or tinned vegetables.




1050kJ9g3g0g


Fibre: Sodium:

44g 4g 3g

63mg

100g spiral or penne pasta1 teaspoon vegetable oil1 cup sliced vegetables (eg capsicum, onion, beans, carrot, spinach, zucchini, corn, etc)100mL skim milk½ tablespoon corn flour1 teaspoon mustard powder

Method:Cook pasta and drain. Heat the oil in a pan and cook the vegetables until soft. Combine milk, cornflour and mustard powder. Add to the vegetables and bring to the boil. Pour over the pasta.

Variations:

Ingredients:2 tablespoons olive oil1 cup rice2 cups Home Brand Chunky Pasta Sauce2 cups vegetable stockPepper to taste4 tablespoons low fat grated cheese (optional)

Method:Preheat oven to 180°C. Heat the olive oil in a saucepan and add the rice, stir until the oil has been absorbed. Add the pasta sauce and stock to the rice. Add pepper and bring it to the boil, stirring. Put lid on and bake for 35 minutes in oven. Sprinkle with cheese before serving.




1250kJ4g10g1g


Fibre: Sodium:

48g 5g 1g

524mg


Mild Chicken Curry(Serves 2) GF

Ingredients:1 tablespoon oil200g chicken, skin removed, sliced1 cup skim milk1 teaspoon vegetable stock2 teaspoons corn flour 1 small onion, diced1 cup frozen mixed vegetables1 teaspoon curry powder1 cup cooked rice

Method:Heat the oil in a frying pan and cook chicken for 3 minutes. In a jug mix the milk, stock powder and corn flour until smooth. Add the onion, vegetables and curry powder to

the pan and cook for a few minutes until the vegetables soften. Add the milk mix and stir well. Bring to the boil then reduce heat and simmer until sauce thickens. Serve with cooked rice.




1285kJ28g15g3g


Fibre: Sodium:

13g 9g 3g

466mg

Variation:Any vegetables can be used in this recipe.

Chicken Casserole(Serves 4) F

Ingredients:200g chicken, diced1 can of lentils, drained and rinsed2 cups of Home Brand Chunky Pasta Sauce2 teaspoons curry powder (optional)

Method:In a non-stick pan cook the chicken until browned. Add the lentils, pasta sauce and curry powder and stir to combine. Bring to the boil then reduce the heat and simmer

for 15 minutes until the chicken is cooked. Serve with rice, pasta or vegetables.




807kJ16g5g1g


Fibre: Sodium:

20g 10g 3g

643mg


Beef Casserole with Spinach(Serves 4) F

Ingredients:1 teaspoon oil1 onion, diced1 clove garlic, crushed1 carrot chopped1 tablespoon curry powder200g chuck or round beef1 tin (425g) chickpeas1 tin (400g) tomatoes2 tablespoons tomato paste1 cup vegetable stock1 packet frozen spinach, defrosted

Method:Heat the oil in a pan and add the onion and garlic. Cook over low heat until the

onion softens. Add the carrot and curry powder and stir to combine. Add the beef and cook for 2-3 minutes, stirring. Add the chickpeas, tomatoes, paste and stock. Stir to combine. Cover and cook on low heat for 25 minutes. Add spinach and cook until heated through. Serve with rice or mashed sweet potato.




1245kJ25g10g2g


Fibre: Sodium:

22g 7g 11g

560mg

Fried Rice(Serves 2)

Ingredients:1 egg, whisked1 tablespoon oil½ cup peas½ cup chopped carrot½ onion, diced½ capsicum, diced2 slices lean ham, diced1 cup cooked rice1 tablespoon soy sauce½ teaspoon Chinese five-spice powder

Method:In a pan cook the egg and then remove from the pan and set aside. Heat the oil in the pan and cook the vegetables and ham.

Add the cooked rice to the pan and cook until heated through. Add the cooked egg, soy sauce and Chinese five-spice and cook until the egg is reheated.

VariationsUse any vegetables in this recipe and use frozen vegetables if cheaper. Use leftover rice from previous meals.




900kJ13g4g1g


Fibre: Sodium:

30g 4g 4g

1322mg


Stir Fry(Serves 2)

Ingredients:1 packet 2 minute noodles1 teaspoon oil200g chicken, sliced1 clove garlic, crushed1 onion, sliced1 cup frozen vegetables ½ teaspoon Chinese five-spice powder1 tablespoon soy sauce1 tablespoon sweet chilli sauce

Method:Prepare the two minute noodles as per packet instructions, without the flavour sachet. Heat oil in a wok or frypan and cook the chicken. Add the garlic and vegetables and cook quickly for 2 minutes. Add the Chinese five-spice and noodles. Add the soy sauce and sweet chilli sauce, stir and serve.




1505kJ27g15g5g


Fibre: Sodium:

26g3g5g

1110mg


DessertsStewed Fruit

(Serves 2) V, GFIngredients:

2 apples, peeled and diced¼ cup water1 tablespoon brown sugar

Method:Place all the ingredients in a saucepan and cook on low heat for 30 minutes or until soft.

VariationsUse any fruit in this recipe and use canned fruit if it is cheaper.




416kJ1g0g0g


Fibre: Sodium:

24g23g3g

3mg

Crumbles(Serves 4) V

Ingredients:4 serves of stewed fruit1/3 cup oats½ cup plain flour1/3 cup brown sugar2 tablespoons margarine

Method:Preheat oven to 180˚C. Place the stewed fruit in a small dish. Mix the oats, flour and sugar in a bowl. Add the margarine and mix with fingertips until it reaches a crumbly texture. Top the stewed fruit with the crumble mixture and bake for 20 minutes or until golden




1150 kJ3g5g1g


Fibre: Sodium:

50g36g4g

6mg


Creamed Rice(Serves 4) V, GF

Ingredients:4 cups skim milk½ cup sugar1 teaspoon imitation vanilla essence½ cup rice, washed and drained

Method:In a small saucepan combine the milk, sugar and vanilla essence and bring to the boil. Add the rice, reduce the heat and cover with a lid and simmer gently for 50 minutes or until almost all the milk has been absorbed. Stir occasionally. Stir with stewed fruit and sprinkle with cinnamon.

Baked Bread Custard(Serves 4) V

Ingredients:4 eggs1 teaspoon cinnamon2 ½ cups skim milk1 ½ teaspoon imitation vanilla essence6 slices bread1 tablespoon margarine2 tablespoons sultanas2 apples peeled, cored and sliced

Method:Preheat oven to 160°C. Whisk the eggs together with the cinnamon, milk and vanilla essence. Strain into a jug. Spread the bread with margarine and cut into triangles. Grease a 17 x 27cm baking dish and layer half of the bread. Cover with apples and sultanas and

pour over half of the egg mix. Layer remaining bread; pour over rest of the egg mix. Bake for 40 minutes.




1215kJ16g9g3g


Fibre: Sodium:

36g 23g 4g

333mg




415kJ9g0g0g


Fibre: Sodium:

15g13g0g

3mg

Other dessert ideas:

Frozen YoghurtFrozen Grapes

Jelly

Fruit Salad


Pikelets(Makes 12) V

Snacks Tip: make snacks nutritious. Choosing healthy snacks keeps your diet balanced.

Veggie Pancakes (Makes 12) V

Ingredients:1 egg1 cup skim milk1 cup self raising wholemeal flourPepper¼ cup corn kernels (frozen or canned)½ small carrot, grated½ small zucchini, grated½ small onion, finely chopped1 tablespoon oil

Method:Beat the eggs and milk together. Mix in the flour and a dash of pepper. Mix in the

vegetables. Grease frypan with a little oil and heat on medium heat. Place spoonfuls of mixture into pan and cook until bubbles appear. Flip and cook the other side for a minute or two until brown. Serve with creamy lemon chilli sauce.


Nutritional Information Per Serve (3 Pancakes):Energy:Protein:


755kJ8g3g1g


Fibre: Sodium:

27g6g5g

260mg

Tip: any vegetables can be used here.

pan and cook until bubbles appear. Flip and cook the other side for a minute or two until brown.

Variation: Add grated apple or pear to batter.


Nutritional Information Per Serve (3 Pikelets):Energy:Protein:


720kJ8g3g1g


Fibre: Sodium:

27g8g4g

250mg

Ingredients:1 cup self raising flour1 tablespoon sugar (optional)1 egg, lightly beaten 3/4 cup skim milk1 teaspoon vegetable oil

Method:Place flour and sugar into a bowl. Whisk in egg and milk until it forms a smooth batter. Wipe frypan with oil to grease and heat over medium heat. Place spoonfuls of mixture into

Creamy Lemon Chilli Sauce (Serves 4) V

Ingredients:4 tablespoons reduced fat natural yoghurt3 tablespoons sweet chilli sauce1 tablespoon lemon squeeze

Method:Whisk ingredients together and serve with Veggie Pancakes.


Nutritional Information Per Serve (3 Pancakes):Energy:Protein:


140kJ1g1g0g


Fibre: Sodium:

5g4g1g

220mg


Cheese & Veggie Muffins(Makes 12) V, F

Ingredients:2 cups self raising flour1 cup grated, low fat cheese1 cup grated carrot and zucchini2 eggs, lightly beaten2 tablespoons margarine, melted1 cup skim milk

Method:Preheat oven to 190°C. Mix the flour, cheese and vegetables in a bowl. Combine eggs, milk and margarine in a separate bowl and add to flour mix. Stir until combined. Spoon into muffin cases and bake for 25 minutes or until golden brown on top.


Nutritional Information Per Muffin:Energy:Protein:


618kJ7g6g2g


Fibre: Sodium:

14g 2g 3g

245mg

Oat and Sultana Slice(Makes 12) V, F

Ingredients:1 cup self raising flour1 cup rolled oats2/3 cup desiccated coconut2/3 cup brown sugar1 cup sultanas½ cup melted margarine, cooled1 egg, lightly whisked

Method:Preheat oven to 180°C and line a slice tin with baking paper. Sift the flour into a mixing bowl and combine with the oats, coconut, sugar and sultanas. Make a well in the centre and add the margarine and egg and mix together. Place mixture into the slice tin and bake for 20 minutes. Cool and then slice.




900kJ3g8g3g


Fibre: Sodium:

33g 19g 2g

95mg


Apricot Drops(Makes 20) V, F

Ingredients:6 tablespoons margarine1/3 cup honey1 cup self raising flour½ cup desiccated coconut3 Home Brand Wheat Biscuits, crushed ½ cup dried apricots, diced

Method:Preheat oven to 180°C. Combine margarine and honey in a saucepan and stir until margarine melts. Cool. Fold in remaining ingredients and mix well. Drop tablespoons of the mixture onto a greased baking tray and press down slightly with a fork. Bake for 12 minutes. Store drops in an airtight container.


Nutritional Information Per Drop:Energy:Protein:


417kJ2g4g2g


Fibre: Sodium:

15g6g1g

65mg

Energy Mix Combine:

Pepitas, sunflower seeds, almonds, popcorn and apricots.

Fresh fruit ($0.70)

Serve of yoghurt, 200g ($0.70)

Plain popcorn—buy the

popping corn and make it yourself ($0.25)

Rice Cakes (cost $1.93) can top

with peanut butter, salad, tuna,

cheese—the list is endless.

Hard boiled egg ($0.22)

Other snack ideas


Dips

White Bean Dip(Serves 4) V, GF

Ingredients:1 can butter beans, drained and rinsed½ cup reduced fat, natural yoghurt1 clove chopped garlic200g tuna (approx. ½ large tin)Pepper½ teaspoon lemon juiceOptional: chilli (fresh or flakes)

Method:Process all ingredients until smooth. Serve with veggie sticks or pita crisps.




470kJ17g2g0g


Fibre: Sodium:

5g0g2g

0mg

250g low fat cottage cheese½ avocado1 clove chopped garlicSqueeze of lemon juicePepper

Method:Process all ingredients until smooth. Serve with veggie sticks or pita crisps.




535kJ10g8g0g


Fibre: Sodium:

3g0g

0.6g0mg

Avocado Dip(Serves 4) V, GF

Ingredients:

Tip: Grow a pot of your favourite herbs, rather than purchasing fresh herbs from the supermarket. Use lemon squeeze instead of fresh lemon if cheaper.


Warm Red Bean Dip(Serves 4) V

Ingredients:1 tin (420g) red kidney beans1 clove garlic, crushed1 tin (400g) tomatoes1 tablespoon brown sugar

Method:Combine all ingredients in a saucepan and simmer until beans are soft. Mash until smooth, serve with pita crisps and a dollop of natural yoghurt.

Variation: Top a baked potato with the bean dip and a dollop of sour cream or natural yoghurt.




595kJ8g1g0g


Fibre: Sodium:

22g9g8g

399mg


Notes

Compiled by Fourth Year Bachelor of Nutrition & Dietetics students at USC.

This Project was funded by the Australian Government Department of Health and Ageing

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