FACILITATOR MANUALNovember 2011
Table of Contents
Acknowledgements 1
Section 1: Background Information •IntroductiontoGoodQuickTukka 2 •Theaim&objectivesofGoodQuickTukka 3 •The‘PassOn’concept 4 •Benefitsoftheprogram 5
Section 2: Setting up a Good Quick Tukka Program •StepstosetupyourGoodQuickTukkaprogram 6 •FrequentlyAskedQuestions 6
Section 3: Running a Good Quick Tukka Cooking Session •Howtoprepareforacookingsession 7 •StepstorunaGoodQuickTukkacookingsession 8 •FrequentlyAskedQuestions 9 •StepstorunaGoodQuickTukkacommunity‘PassOn’session 10
Section 4: Good Quick Tukka Recipes •Recipecriteria 11 •SuggestedrecipelistforGoodQuickTukka 12
Eggs Mushroom,Capsicum&CheeseOmelettes 14 CurriedEggSandwiches 15 PoachedEggs&VegetableFritters 16
Side Dishes & Light Meals FriedRice 17 Coleslaw 18 Potato&HamSalad 19 ThreeBeanSalad 20
Soup MinestroneSoup 21 PumpkinSoup 22 CurriedLentilSoup 23 FishSoup 24
Pasta Pasta&TunaSalad 25 PastawithSimpleTomatoSauce 26 CreamyPasta 27
Mince Meat&VegetableRissoles 28 SpaghettiBolognaise 29 ChopSuey 30
Fish & Chicken ChickenPeanutSatay 31 PoachedChicken&ThreeBeanSalad 32 SteamedFish 33
Curries & Stews BeefMinceandVegetableCurry 34 GoldenHotpot 35
Stir-Fries BushBeefStirFry 36 Chicken&VegetableStirFry 37 Stir-FriedVegetables 38
Breakfast & Sweet Treats OneCupPancakes 39 CreamyRice 40 FrenchToastwithFruit 41
Recipes to use at Community Days TzatzikiDip 42 Sushi 43
Section 5: Appendix •A: Promotionalflyers 44 •B: SuggestedEquipmentList 46 •C: Foodsafetyessentials 47 •D:Foodsafetyauditforfacilitators 49 •E: Evaluationtools 50 •F: CertificateofParticipation 65 •G:Howtomakerecipeshealthier 66 •H:Seasonalfruitandvegetableguide 67 •I: HerbandSpiceChart 68 •J: CuttingTechniques 70 •K: UsefulWeblinks 72
AcknowledgementsThismanualwasdevelopedfortheGoodQuickTukkaProgramcreatedbytheQueenslandAboriginalandIslanderHealthCouncil(QAIHC)inconsultationwith13AboriginalandIslanderCommunityControlledHealthServices.WewouldliketoacknowledgetheAboriginalandTorresStraitIslanderHealthWorkers,Dietitians/Nutritionistsandotherstaffwhoparticipatedinthedevelopmentofthismanual:
• AboriginalandTorresStraitIslanderCommunityHealthServiceBrisbaneLtd
• AboriginalandTorresStraitIslanderCommunityHealthServiceMackayLtd
• ApunipimaCapeYorkHealthCouncil
• BarambahRegionalMedicalService(AboriginalCorporation)
• CarbalMedicalCentre
• CunnamullaAboriginalCorporationforHealth
• GurrinyYealamuckaHealthServiceAboriginalCorporation
• KalwunHealthService
• KambuMedicalCentrePtyLtd
• MulunguAboriginalCorporation
• NhulunduWooribahIndigenousHealthOrganisationIncorporated
• WuchopperenHealthService
• YuluBurriBaAboriginalCorporationforCommunityHealth
WewouldalsoliketoacknowledgethecontributionsoftheKalwunDevelopmentCorporationandtheQueenslandHealthNutritionistsandDietitianswhoprovidedfeedback.
CompiledbyDieteticandNutritionStudents:
AyaIkehiro&AnnieclaudeLassemillante,UniversityofQueensland
LyndaMenzies&YingxiZhu,QueenslandUniversityofTechnology
InconsultationwithDebbieChen-NutritionCoordinator,QueenslandAboriginalandIslanderHealthCouncil
November2011
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Section 1 BackgroundInformation •IntroductiontoGoodQuickTukka
•Theaim&objectivesofGoodQuickTukka
•The‘PassOn’concept
•Benefitsoftheprogram
Introduction
WelcometotheGoodQuickTukkaprogrammanual!ThismanualisdesignedtoprovideyouwithsomesimpleandusefulresourcesthatwillbehelpfultorunyourGoodQuickTukkaprogram.Resourcescoveredinthismanualinclude:
• Keystepstopreparingandrunningtheprogram
• Somehintsandpracticaltipstopromoteenjoyable,socialandinteractivelearning
• Quickandnutritiousrecipesthatyoucoulduseduringtheprogram
ThismanualalsoprovidesyouwiththebackgroundtotheGoodQuickTukkaprogramandexplainsakeyelementofthisprogram-the‘PassOn’concept.
The Good Quick Tukka programGoodQuickTukkaisacookingeducationprograminspiredbyJamieOliver’sMinistryofFood,whichbelievesthat‘anyonecanlearnhowtocooksomething-alltheyhavetodoisgiveitatry’.Participantsintheprogramwillbeabletolearncookingskillsandbuildconfidenceintheircookingability.
The Good Quick Tukka target groupAboriginalandTorresStraitIslanderpeoplewhohavelimitedcookingskillsorwouldliketodevelopmoreconfidenceincookingarethemainfocusofGoodQuickTukka.Somegroupsareeasiertoaccessincluding:
• Youngpeople
• Youngmums
• Supportgroups(e.g.Diabetessupportgroup)
• Staffattheworkplace
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The aim of Good Quick TukkaToteachAboriginalandTorresStraitIslanderpeoplebasiccookingskillsandpasstheseskillsontoothers.Asaresult,theprogramhopestoincreasethenumberofmealsbeingpreparedathomeamongAboriginalandTorresStraitIslanderpeopleinQueensland.
Main objectives of Good Quick Tukka• ToengageAboriginalandTorresStraitIslanderchildren,youngpeopleandadults
• Toincreaseparticipants’confidenceandskillsinfoodpreparationandcooking
• Toexplorecookingtechniquesanddifferentfoods
• Toenhanceparticipants’socialexperiencesandenjoymentoffoodbycreatingafunandrelaxedenvironmentduringtheprogram
Structure of Good Quick TukkaTheresourcesinthismanualaredesignedforaGoodQuickTukkaprogramwhichhas1cookingsessionperweekfor10weeks.Itisgoodtorun1cookingsessionperweektohelptheparticipantsremembertheskills.Sometimesthismaynotbepossible,soyoumaywishtoruntheprograminadifferentway(e.g.only5cookingsessionsor1cookingsessioneveryfortnight)andthisisfine.
Thereisnosetnumberofparticipants-teaching1persontocookisbetterthannothing!Thinkaboutwhatfacilities,resourcesandequipmentyouhave,andthiswillhelpyoudecidehowmanyparticipantsyouwouldlike.
Youdonothavetorunthisprogramalone.Youmaywanttogetsomeonetohelpfacilitatetheprogramwithyou,incaseyoucannotmakeittoacookingsession,oryouhavealotofparticipants.
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The Pass On Concept - What is Pass On? PassOnissharingtheskillsandrecipesthatparticipantslearninasessiontofamilyandfriends.Participantsinthisprogramareencouragedtogohomefromasessionandpasstherecipesontotwopeoplebycookingthemealinfrontofthemandthensittingdowntogethertoeatit.Ideally,thesetwopeoplewillthenteachtwootherpeople.PassOndoesn’tjusthavetohappenathome-youcanpassonrecipesatwork,atcommunityexpos,onpicnicsandevenoutcamping.
Why Pass On? ThemainpurposeofPassOnistoactivelyengageparticipantsandcommunitymembersincookingtoimprovetheircookingskillsandcreateasenseofownershipovertheprogram.Byencouragingthecommunitytotakecontrolofpassingonknowledgeandrecipes,youcaninspiremorepeopletobeinvolvedincookingtheirownmealsathome.Sometimesparticipantsmaynothavethetimeormoneytopassonrecipesathomesoyoumaywanttodiscusswithyourparticipantsthatitisnotcompulsorytopasson,butencouraged.Alsoencouragethemtohaveproofofthepasson,e.gtakingaphotoontheirmobilesotheycanwinaprize
Facilitator
In the sessionParticipants
Friends & family members
At home
In the community
Whole community
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Benefits of implementing Good Quick TukkaTherearemanybenefitsinrunningGoodQuickTukkainyourcommunity.Someofthemainbenefitsinclude:
• Getsthewholefamilyandthecommunityinvolved
• Theprogramisflexible,andcanberuninawaythatsuitsyourorganisation
• Theprogramcanbeadaptedtoavarietyofsettings(e.g.Diabetessupportgroups)
• Theprogramcanbeincorporatedintootherprograms
• Providessimple,quickandnutritiousrecipes
• Theprogramissuitableforpeopleonabudget
Aswithanyhealth-promotionprogram,youmayexperiencesomedifficultieswhilerunningGoodQuickTukka,suchasfinancialproblems,lackoffacilitiesortroublerecruitingparticipants.Thismanualisdesignedtohelpyouovercomethesedifficulties.
IfyouhaveanyquestionsorwouldlikeguidanceandsupporttoruntheGoodQuickTukkaprogram,pleasecontacttheNutritionCoordinatoratQAIHC:
Phone:(07)33288500
E-mail:[email protected]
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Section 2 Settingupa GoodQuickTukkaProgram •StepstosetupyourGoodQuickTukkaprogram
•FrequentlyAskedQuestions
Steps to set up your Good Quick Tukka ProgramThereare4stepstofollowwhensettingupyourGoodQuickTukkaprogram.
1 Organise a venue - Findavenuewhereyoucanholdcookingclasses.Yourbuildingmayhavearoom,butifitdoesnotthensomecommunitycentresandtownhallsmaybeavailableforhire.Youwillbeworkingwithfireandsharpknives,somakesuretoaskifthereareanyrulesorsafetyproceduresthatyoumustfollow.Yourlocalcouncilmayhaveinformationontheirwebsite.
2 Organise a cooking session time - Chooseadayoftheweekandatimethatyouwouldliketorunyourcookingsessions.Howevermanycookingsessionsyouplantorun,rememberthatyoumightneedtomakeadjustmentsforholidaysorworkcommitments.
3 Recruit your participants - Youmaychoosetorunthisprogramwithapre-existinggroupwithinyourcommunity.Ifyouplantoformanewgroup,nowisthetimetocreatesomepublicity.Forexample,youmaywanttowriteabriefarticleforanewspaperornewsletter.Therearealsosomeflyersprovidedinthismanualthatyoucanputuparoundyourcommunity(AppendixA).
4 Organise your equipment - Findoutwhetherallofthecookingequipmentyouneedisavailableatyourvenue.Ifyoudonothaveeverything,youmayneedtobuysomething,bringsomeequipmentfromyourhomeorasktheparticipantstobringtheirownequipmentfromhome.Alistofcookingequipmentrequiredforthesuggestedrecipesisincludedinthismanual(AppendixB).
Frequently Asked QuestionsQ: Who can be a participant in the Good Quick Tukka program?
A:AlmostanyonecanparticipateinGoodQuickTukka.ThisincludesclientsorstaffmembersatCommunityControlledHealthCentresandpre-existingcommunitygroups,suchasdiabetes,mothers,men’soryouthgroups.ChildrenandadolescentsarealsoabletoparticipateinGoodQuickTukka.
Q: Do you have to run Good Quick Tukka in a kitchen?
A:No,youcanrunGoodQuickTukkaalmostanywhere,solongasthereisenoughspaceforyourparticipants.Althoughakitchenispreferable,thesuggestedGoodQuickTukkarecipesdonotrequireanoven,soifyouhaveaccesstoaportablestoveandrunningwaterthenyoucanusetrainingroomsoroutdoorareas.WhereveryoudecidetorunGoodQuickTukka,remembertoconsiderfoodsafety.SeeAppendixCforimportantfoodsafetyinformation.
Q: Is Good Quick Tukka just about cooking?
A:No,GoodQuickTukkateachespeopletheskillstocookhealthy,affordablemealsathome,butthereismoretohealthyeatingthanjustknowinghowtocook!Youalsoneedtoknowwhattoeat,soit’sagoodideatoincludenutritioninformationintotheprogramifyoucan.YourCommunityControlledHealthServicemayhaveaNutritionistorDietitian,alternativelyyoumaybeabletoinviteonefromanotherorganisationwhocancomealongoneweektotalktotheparticipantsabouthealthyeating,oryouyourselfmayliketoprovidesomeinformation(refertoAppendixKforusefullinks).Talktoyourparticipantsandseewhattheyalreadyknowaboutnutritionandwhattheywouldliketolearn-thiswillhelpyoudecidewhattotalkaboutifyouchoosetoincludenutritioninformationinyourprogram.
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Section 3 RunningaGoodQuickTukka CookingSession •Howtoprepareforacookingsession
•StepstorunaGoodQuickTukkacookingsession
•FrequentlyAskedQuestions
•StepstorunaGoodQuickTukkacommunity‘PassOn’session
How to prepare for each cooking sessionThe day before the cooking session:
• Contactyourparticipantstoconfirmthattheyareabletocome
• Workouthowmanypairsorgroupsyouwillhave
• Choose2recipestocook-youwillneedtodothisforthefirstcookingsession,butfortherestofthecookingsessions,itisagoodideatolettheparticipantschoose.Itisrecommendedtocooktherecipemarked*asitintroducesnewtastes/cookingmethods,etc.Youmayalsoliketocooktherecipebeforethesessionasatrialrun.
• Createashoppinglist-eachpairorgroupshouldcookarecipewhichserves4to6people
• Buyyouringredientsandstorethemsafely(AppendixChasfoodsafetyinformation)
• Makesurethatthereareenoughcookingutensilsforeveryone
The day of the cooking session:
• Photocopytherecipessothateveryonehasacopyforthemselvesandasparetogivetoafriendorfamilymember
• Photocopyevaluationformsforeachparticipant(attheirfirstandlastcookingsessions),consentformsforeachnewparticipantandan‘ActivityLogSheet’foryoutofilloutateachsession(AppendixE)
• ConducttheFoodSafetyAuditforfacilitators(theformcanbefoundinAppendixD)
• Makesurethatalltheingredientsandequipmentareeasilyavailable
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Steps to run a Good Quick Tukka cooking session Welcome everyone
Introduceyourselfandpointoutthelocationofthefireexits,bathroomsetc.Youmayalsowanttheparticipantstointroducethemselvestobreaktheice.
Explain the background behind your Good Quick Tukka program
Explainwhyyoustartedthisprogramandwhatyouaimtoachieveineachcookingsession.
Distribute evaluation forms Sheet (see Appendix E for these forms).
Ifitisthefirstcookingsession,youmustgetallofyourparticipantstofilloutabrownevaluationformandparticipantconsentform.Makesureanynewparticipantsfilloutthisformattheirfirstcookingsession.Atthelastcookingsessionallparticipantsmustfillinthebrownevaluationform.
Remember food safety
Ensureeveryonewashestheirhandstoreinforcetheimportanceoffoodsafety.
Get cooking!
Youmaywanttodemonstratesomecommonskillstothewholeclass(e.g.choppinganonion)orsimplyletthepairsorgroupsofparticipantsstart.Guideyourparticipantsthroughtheirrecipes-theymayneedyourhelpwithcertainsteps.
Clean as you go
Encourageyourparticipantstowashupastheygosoit’snotallleftuntiltheend.
Enjoy the meal!
Oncetheparticipantshavefinishedcooking,sitdownandeatthe2differentmealstogether.Asthefacilitator,completetheActivityLogSheet.
Finish up
Congratulatetheparticipantsandencouragethemtopassontherecipes.Encouragethemtodocumenttheir‘Passon’ontheirmobilephoneorinvitethemtobepartoftheFacebook‘GoodQuickTukka’Group(SeeAppendixE).
Decide,asagroup,therecipesyouwillmakeinthenextcookingsession.
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Frequently Asked QuestionsQ: Why should I break my participants into pairs or groups?
A:Breakingyourparticipantsintopairsorgroupswillencouragethemtointeractwitheachother,andwillmakethesessioneasierforyoutomanage.Italsomeansthatyouwillneedlessingredientsandequipment.Makesurethateveryonegetstopractiseeachcookingskill(e.g.chopping,grating)duringthecookingsession.
Q: Can the participants take their meals home?
A:Participantsshouldeattogetherattheendofeachcookingsessionsotheycantrythe2mealsandhaveayarn.However,sometimestherewillbeleft-overingredientsandmealswhichparticipantscantakehome(trytoensureappropriatecontainersandaneskywithicebricksfortransport).
Q: How can I encourage my participants to pass the recipes on?
A:Attheendofeachcookingsession,encourageyourparticipantstopassontheskillsandrecipestheyhavelearnttotheirfriendsandfamilyathome.Ifyouhavemoneyinyourbudget,offeringanincentivemayencouragethem.Someexamplesofincentivesincludecookingequipment,cookbooks,fruitandvegetablebasketsandsupermarketvouchers.Theincentivescanbegivenweeklyorattheendoftheprogram.EvidenceofthepassoncanbeaphotoontheirmobilephoneortheGoodQuickTukkaGrouponFacebook(seeAppendixE)
Q: What are all these evaluation forms?
A:ItisimportanttoevaluateyourGoodQuickTukkaprogramtoseeifitwassuccessfulandtodecidewhetheryoushouldruntheprogramagain.PleasereadalloftheinformationinAppendixE,asthisprovidesyouwithspecificdetailsaboutevaluation.
Q: What happens during the final cooking session?
A:Duringthefinalcookingsession,eachparticipantshouldcookamealfor2or3oftheirfamilyandfriends.Bydoingthis,theycanpassononeoftherecipesfromtheprogramthattheyliked.Letthemknowaboutthiscook-upduringtheirfirstcookingsession,sothattheyhavesometimetothinkaboutwhotheymightliketobring.
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Steps to run a Good Quick Tukka community ‘Pass On’ sessionChoose a recipe
Choosearecipethatissimpleandeasytocook.AquickrecipesuchastheonecuppancakesorBushBeefStirFrywillallowformorepeopletoparticipateduringthesession.Iftherearenocookingfacilities,recipessuchasTzatzikidipcanbepreparedthatdon’trequirecooking.(RecipeslistedinSection4)
Set-up ingredients
Setupenoughingredientsforeachparticipantthatyouexpecttocookduringthesession(seefollowingstepstodeterminehowmanyparticipantsyouexpect).Itispreferableifeachparticipanthastheirownworkstationandowningredientsforoneserve.
First demonstration
Thefacilitatordemonstrateshowtocooktherecipeto2participants.These2originalparticipantsthenmovetotheirworkstations.
Second demonstration
Twonewparticipantswatchacookingdemonstrationfromeachofthe2originalparticipants(atotalof4newparticipantswillbewatching).The4newparticipantsthenmovetotheirworkstations.
Third demonstration
The4participantswhowatchedthedemonstrationbytheoriginal2participantsthenholdtheirowndemonstrations.Eachparticipantagainshows2newparticipants.Atthisstage,2participantswillhavefinished,4participantswillbedemonstratingand8participantswillbewatching.
Repeat demonstrations
Thisprocessisrepeatedasmanytimesaspossiblewithinthetimeframeandresourceallocation.
*EncouragethemtosharetheirexperiencesonFacebookGoodQuickTukkaGroup
www.facebook.com/goodquicktukka
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Section 4 GoodQuickTukkaRecipes •Recipecriteria
•SuggestedrecipelistforGoodQuickTukka
Recipe CriteriaAnyrecipethatfitsallofthefollowingcriteriaissuitabletocookinyourGoodQuickTukkaprogram.
Each Good Quick Tukka recipe must:
• Bepreparedandreadytoeatinunder30minutes
• Costlessthan$15for4-6serves,preferablylessthan$10
• Bepreparedwithcommonhouseholdequipmentandingredients
• Belowinfat,saltandsugarwherepossible
• Containatleast1serveofvegetablesorfruitperserve
• 1serveofvegetablesisequaltohalfacupofcookedvegetables,1cupofsaladvegetablesor1mediumpotato.
• 1serveoffruitisequalto1mediumpieceoffruit,2smallerpiecesoffruitor1cupofchoppedorcannedfruit.
Thismanualprovides3examplesofrecipesforweeks1-9oftheGoodQuickTukkaprogramwhichonlyrequireastovetocook.Itissuggestedthatyouchoosejust2recipestocookeachweek.Youneedtomakesurethatattheendofsessions1-9,youandyourparticipantsdecidewhattocookthefollowingweeksothatyouhavetimetobuytheingredients.Therecipesmarked*aresuggestedastheyintroduceparticipantstosomenewtastesandcookingmethodsbutanyrecipescanbeusediftheyfitthecriteria.
Rememberitisrecommendedthatparticipantsbringintheirownrecipesifpossible-make sure that they follow the criteria above! Youmayneedtomodifytherecipestomakethemfitthecriteria.IfyourCommunityControlledHealthServicedoesnothaveaccesstoaDietitianorNutritionisttomodifyrecipessothattheyarehealthier,youcanusetherecipemodificationtable(seeAppendixG),useseasonalfruitsandvegetableswhentheyareattheirbest(seeAppendixH)andaddextraherbsandspicesformoreflavour(seeAppendixI).
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Suggested Recipes for the Good Quick Tukka ProgramTherecipesmarked*aresuggestedastheyintroduceparticipantstosomenewtastesandcookingmethodsbutanyrecipescanbeusediftheyfitthecriteria.
Week 1 - Eggs
• Mushroom,Capsicum&CheeseOmelette
• CurriedEggSandwich
• *PoachedEggs&VegetableFritters
Week 2 - Side Dishes & Light Meals
• FriedRice
• Coleslaw
• Potato&HamSalad
• *ThreeBeanSalad(thiscanbepreparedwiththepoachedchickeninWeek6)
Week 3 - Soup
• MinestroneSoup
• PumpkinSoup
• *CurriedLentilSoup
• FishSoup
Week 4 - Pasta
• *Pasta&TunaSalad
• PastawithSimpleTomatoSauce
• CreamyPasta
Week 5 - Mince
• Meat&VegetableRissoles
• SpaghettiBolognaise
• ChopSuey
Week 6 - Fish & Chicken
• ChickenPeanutSatay
• PoachedChicken&ThreeBeanSalad
• *SteamedFish
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Week 7 - Curries & Stews
• BeefMince&VegetableCurry
• *GoldenHotpot
Week 8 - Stir-Fries
• BushBeefStir-Fry
• Chicken&VegetableStir-Fry
• Stir-FriedVegetables
Week 9 - Breakfast & Sweet Treats
• OneCuppancakes
• *CreamyRice
• FrenchToastwithFruit
Week 10 - Group Cook-Up
• Participantsshow-casetheirskillsbycookingamealforfamily&friendsusingtherecipespreviouslycookedornewrecipesoreachpersoncancookarecipeoftheirowntosharewiththegroup.
Recipes to use at Community Days
ThisincludesThreeBeanSalad(Week2),BushBeefStirFry(Week8)andOneCupPancakes(Week9)
• TzatzikiDip
• Sushi
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Eggs
METHOD
1.Slicethecapsicumandmushroomsintothinslices.Gratethecheese.
2.Melthalfofthemargarineinthepanandcookthecapsicumandmushroomsuntiltheysoften.
3.Drainthevegetablesonsomepapertowelandcover.
4.Cracktheeggsintothebowl.Addthesaltandpepper.Beattheeggstogetherwithafork.
5.Melttherestofthemargarineinthepan.Whenitstartstobubble,pourhalfoftheeggsintothepanandmovethepanaroundtoevenlyspreadouttheeggs.
Mushroom,Capsicum&CheeseOmelettes
INGREDIENTS
8eggsSaltandpepper3teaspoonsofmargarine1smallredcapsicum200gmushrooms½cuplow-fatcheddarcheese
EQUIPMENT
ChoppingknifeChoppingboardGraterLargefryingpanTeaspoon,TablespoonSpatulaPapertowelSmallbowlForkCup
6.Whentheedgesoftheomelettestarttofirm,spoonhalfofthevegetablemixtureontoonehalfoftheomeletteandtopwithhalfofthecheese.
7.Carefullyeasearoundtheedgesoftheomelettewithaspatulaandfoldtheomeletteinhalf.Afteraminuteorso,carefullyslidetheomeletteontoaplateandcutinhalf.
8.Repeatsteps5-7withtheremainingingredients.
9.Serveeachhalfomeletteonaseparateplate.
Serves 4
• Low fat cheese makes the dish healthier
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METHOD
1.Fillthesaucepanwithenoughwatertocovertheeggs.
2.Coverthesaucepanandbringthewatertoboil.Gentlylowertheeggsintothewater.
3.Cooktheeggsforabout10minutes.Totestiftheyarecooked,removeaneggfromthewaterandspinitonthetable-ifitspinsonitstipthenitishard-boiled.
CurriedEggSandwiches
INGREDIENTS
3EggsSaltandpepper3teaspoonCurryPowder3teaspoonsoflow-fatmayonnaise8slicesofbread(wholemealormultigrain)4cupsofsaladvegetablesofchoice(lettuce,cucumber,carrotetc)
EQUIPMENT
SaucepanTeaspoonForkSpoonKnifeChoppingBoard
4.Cooltheeggsunderrunningwaterandpeelthemwhencool.
5.Placetheeggsintoabowlandmashwithafork.Addthecurrypowderandmayonnaise(youmaywanttoaddextratoyourtaste).
6.Tomakethesandwiches,dividetheeggmixtureandsaladvegetablesamong4slicesofbread.Topeachwithasecondsliceofbreadandcutinhalftoserve.
Serves 4
• Spin eggs to test if they are well-cooked. (Soft eggs spin at a 45 degree angle)
• Choose wholemeal and multigrain bread to eat more fibre
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METHOD
1.Fillthesaucepanwithwater(enoughtocovertheegg)andbringtotheboil.
2.Peelthepotatoandcarrotandgratethemintoacolander.CuttheendsoffthezucchiniandgratethemintotheColander.
3.Pushdownthevegetablemixtureinthecolandertosqueezeoutasmuchliquidaspossible.Returntothebowlandaddapinchofsaltandpepper.
4.Heattheoilandmargarineinthefryingpanandspoon2largeportionsofthevegetablemixtureintothepan.Usethebackofthespoontopatthemixturedownandcookforafewminutesoneachsideuntilcrisp.
PoachedEggs&VegetableFritters
INGREDIENTS
4eggs1largepotato1largecarrot2largezucchinisSaltandpepper1tablespoonofcanolaoil2teaspoonsmargarine1tablespoonvinegar
EQUIPMENT
CuttingKnifeCuttingboardGraterColander2bowlsLargefryingpanSpatula
5.Repeatwiththerestofthemixture(shouldmake8fritters).Transferthefritterstoaplatecoveredwithfoiltokeepwarm.
6.Cracktheeggintothebowl.
7.Intothesaucepanaddthevinegarandafewpinchesofsaltintothewater.Stirthewatertocreateawhirlpool
8.Slidetheeggintothecentreofthewhirlpoolandcookfor2-3minutes(semi-softyolk)or3-4minutes(firm-setyolk),withoutstirring.
9.Usingaslottedspoon,transfertheeggtosomepapertoweltodrainforaminute.Repeatwiththeremainingeggs,refreshingthewaterifnecessary.
10.Serveapoachedeggon2fritters.
Serves 4
• Choose margarine instead of butter
• Poached eggs can be served with salad
SpoonSaucepanSlottedSpoonFoil
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Light Meals
METHOD
1.Cookthericewithwaterinapotbyfollowingthedirectionsonthepackage.
2.Chopvegetablesandgatherallingredients
3.Fryonionsandgarlicinoilwithcapsicum,carrot,peasandcorn
FriedRice
INGREDIENTS
2½cupsoflonggrainrice250g(1½cups)leanham250g(1cup)frozenpeasandcorn1onion1smallredcapsicum2raweggs1carrot1tablespoonsoysauce1tablespoonvegetableoil1tablespoonoystersauce(optional)
EQUIPMENT
ChoppingboardLargeKnifeLargebowlFryingpanorwokTablespoonWoodenspoon
4.Beateggstogetherinabowlandaddeggsandhamtothevegetables
5.Wheneggscooked,stirthroughthecookedriceandsauces.Serve.
Serves 4
• Add more vegetables including fresh, frozen or canned vegetables
• You can use any other leftover cooked meats or chicken
• A splash of olive oil and lemon juice (fresh or bottled) can be used instead of salad dressing
AcknowledgementSource KukumbatgudwanDaga‘Really Cooking Good Food’
LargepotCupmeasure
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METHOD
1.Chopapples,gratecarrotsandshredcabbage.
2.Tossapplesinlemonjuicetopreventbrowning.
3.Mixtogethermayonnaise,milkandsugartoformadressing.
4.Tossdressingthroughcabbage,carrotsandapples.(Springonion,redorgreencapsicumornutsmaybeaddedtovarythisbasicsalad)
Coleslaw
INGREDIENTS
2redorgreenapples2teaspoonslemonjuice¾mediumcabbage3mediumcarrots,peeled3tablespoonslowfatmayonnaise3tablespoonslowfatmilk1teaspoonsugar
EQUIPMENT
ChoppingboardLargeknifeLargebowlSmallbowlTablespoonTeaspoonMixingspoonVegetablepeelerGrater
Serves 6
• Add more vegetables
• Use low fat mayonnaise and low fat milk to make it healthier
Acknowledgement DeadlyTuckerCookbook-NthMetroAreaHealthService,PublicHealthUnit
Source AdaptedfromFoodCentsCookbook,HealthDepartmentofWesternAustralia1997
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METHOD
1.Prepareeggsusingthehardboiledmethod.Cooleggsincoldwaterandremovetheshells.
2.Cuteggsintosmallpieces.
3.Boilthepotatoesuntiltheyaresoft.Coolunderrunningwaterandthencutintobitesizepieces.
Potato&HamSalad
INGREDIENTS
5(1kg)potatoes1smallredcapsicum250g(1½cups)leanham2hardboiledeggs½cupmayonnaise(lowfat)½tablespoonseededmustard
EQUIPMENT
LargepotLargeknifeLargebowlLargemixingspoon
4.Dicethehamandcapsicum.
5.Gatherallingredientsintoabowlwiththepotatoesandeggs.
6.Addmayonnaiseandmustard.
7.Mixallingredientstogetherandserve.
Serves 4
• Add more vegetables
• Use low fat mayonnaise to make the dish healthier
AcknowledgementSource KukumbatgudwanDaga‘Really Cooking Good Food’
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METHOD
1.Chopvegetables.
2.Combineallingredientsandplaceinasaladbowl.
ThreeBeanSalad
INGREDIENTS
1can(440g)threebeanmix½onion,peeled½capsicum,seedsremoved1stickcelery1/4cupno-oilsaladdressingblackpeppertotaste
EQUIPMENT
ChoppingboardLargeknifeCupmeasureMixingspoonSaladbowl
Serves 6
• Add more vegetables, cooled pasta or tinned fish to make more of a meal
• A splash of olive oil and lemon juice (fresh or bottled) can be used instead of salad dressing
Acknowledgement DeadlyTuckerCookbook-NthMetroAreaHealthService,PublicHealthUnit
20
Soup
METHOD
1.Chopvegetablesandgatherallingredients.
2.Placeinapotwithoil,tomatoes,beansandgarlic.Fryuntilsoft.
3.Addwatertocoverandbringtotheboil.
4.Turnheatdowntolowandaddpasta,
MinestroneSoup
INGREDIENTS
2onions2carrots1bunchofcelery2zucchinis½cabbage400g(1can)4beanmix800g(1can)choppedtomatoes1tablespoonmincedgarlic500gpastashells1Litreofwater1tablespoonvegetableoil
EQUIPMENT
LargeknifeChoppingboardLargepotWoodenspoonLargebowl
5.Simmeruntilthepastaissoft.
6.Transfersoupintoabowlandserve.
Serves 10
• Choose whole meal pasta to make the dish healthier
• Choose no added salt canned tomatoes
AcknowledgementSource KukumbatgudwanDaga‘Really Cooking Good Food’
TablespoonCupmeasure
21
METHOD
1.Choptheonion.Peelthepumpkinandpotatoandcutintoequal-sizedcubes.Crushthegarlicwiththebackoftheknifeoruseagarliccrusher.
2.Heatoilinalargepotandcooktheonionandgarlicoverlowheatuntilonionbecomessoft.
3.Addthepumpkin,potatoandstocktothepotandbringtotheboil.
PumpkinSoup
INGREDIENTS
1mediumbrownonion,chopped1teaspoonmincedgarlicor1clovegarlic,crushed1tablespooncanolaoil750gpumpkin,peeledandcubed1largepotato,peeledandcubed4cupsvegetableorchickenstock¼cuplow-fatnaturalyoghurt
EQUIPMENT
ChoppingboardVegetablepeelerLargeknifeLargepotWoodenspoonCupmeasurePotatomasher(optional)Garliccrusher(optional)
4.Reducetheheatandsimmerthevegetablesfor15-20minutesoruntilthepumpkinistender.
5.Removethepotfromheatandseasonwithsaltandpepper.
6.Mashthepumpkinandpotatountildesiredtexture.
7.Returntoheatifdesiredandaddyoghurttoserve
Serves 5
• If the soup is too thick, add a little low-fat milk to make desired consistency
• Replace yoghurt with ¼ cup low fat coconut milk for added flavour.
• Add one cup of red lentils when adding the vegetables to make a healthier dish
RecipefromHealthyFoodFast©StateofWesternAustralia2011,reproducedwithpermission.
22
METHOD
1.Heatoilinsaucepanovermediumheat
2.Sautéonion,garlicandgingerfor2minutesoruntilonionhassoftened
3.Addspicesandcookforanotherminute
4.Pourinthestockandbringtoboil
CurriedLentilSoup
INGREDIENTS
2teaspoonsvegetableoil1smallonion,finelydiced1tablespoongratedorfinelychoppedginger2clovesofgarlic,chopped1teaspoonofgroundturmeric1teaspoonofgroundcoriander1teaspoonofgroundcumin1litreofvegetablestock1potato,scrubbed&cutinto1cmpieces1cupredlentils,uncooked1carrotscrubbed&cutinto1cmpieces½cupfreshcorianderleaves,finelychopped-optional2tablespoonslowfatnaturalyoghurt-optional
EQUIPMENT
5.Addthecarrot,potatoandlentilsandsimmerfor15minutesoruntillentilsaresoft
6.Mixthefreshcorianderandyoghurtinaseparatebowl
7.Servethesoupwithaspoonofthecorianderyoghurt(optional)
Serves 8
• Use 3 teaspoons of curry powder if you don’t have the spices in your cupboard.
• Buy the jars of minced garlic and ginger if you can’t buy fresh.
• Use low salt veggie stock cubes if you have no stock.
LargeknifeChoppingboardMediumsaucepanWoodenspoonSmallbowl
TablespoonTeaspoonCupmeasureGrater(optional)
23
METHOD
1.Chopfishintochunks.Chopvegetables.
2.Inalargesaucepanaddallingredients.
3.Addenoughwatertocoverfish.
4.Coverandcookonlowheatuntilvegetablesaresoft.
5.Spoonintobowlsandservehot.
FishSoup
INGREDIENTS
2freshfishfilletscutintochunks½choppedfreshchili(optional)1teaspoonmincedgarlicor1garlicglove,crushed1teaspooncrushedginger(optional)1choppedonion1peeledandchoppedcarrot1sticksslicedcelery1cupdicedsweetpotato1cupshreddedcabbage1choppedzucchini1can(400g)tinchoppedtomato(reducedsalt)2cupswater,extrawaterifneeded
EQUIPMENT
LargeknifeVegetablepeelerChoppingboard Woodenspoon Largesaucepanwithlid
Serves 4
• Have fish twice a week for your heart health
• Add more fish and vegetables for more people
Acknowledgement:Source:LivingStrongCookbook,QldHealth2008
TeaspoonCanopenerCupmeasure
24
Pasta
METHOD
1.Prepareeggsusinghardboiledmethod.Alloweggstocoolandremoveshells.
2.Cuteggsintoquarters.
3.Putpastaintoalargepotwithplentyofboilingwaterandboiluntilsoft.
4.Draintunaandmashwithafork.
Pasta&TunaSalad
INGREDIENTS
375gmacaroniorpastatubes(penne)2eggs2largetomatoes185gcannedtuna,inwater12pittedblackolives(optional)1greencapsicum2teaspoonsoliveoilorcanolaoil2teaspoonsofvinegarorlemonjuice1smallbunchbasil,chopped(optional)
EQUIPMENT
LargesaucepanSmallbowlForkLargeknifeChoppingboard
5.Chopupvegetables.
6.Drainthepastaandplaceinaservingbowl.Stirintheoliveorcanolaoilandvinegarorlemonjuice.
7.Addvegetablesandtuna.Toss.
8.Puttheeggslicesontopandserve.
Serves 6
• Add more pasta for more people
• Choose canned tuna in water to lower the salt content
Acknowledgement:DeadlyTuckerCookbook-NthMetroAreaHealthService,PublicHealthUnit
Source:Adaptedfrom101FestiveFoodCents$Recipe&Giftideas,HealthDepartmentofWesternAustralia1995
TeaspoonLargebowlCanopenerServingspoons
25
METHOD
1.Choponion.
2.Heattheoilinalargefryingpanovermediumheat.
3.Addtheonionandcook,uncovered,stirringoften,for3minutesoruntilitsoftensslightly.
4.Addthetomatoesandtomatopaste.Thenincreaseheattohighandbringtotheboil.
PastawithSimpleTomatoSauce
INGREDIENTS
1tablespooncanolaoil1brownonion,chopped2teaspoonmincedor2garliccloves,crushed1largecan(800g)dicedtomatoes1tablespoontomatopaste(lowsalt)½teaspoonsugarSalt&blackpepper400gdriedpennepasta
EQUIPMENT
Largefryingpan LargesaucepanLargeknife ChoppingboardCanopener WoodenspoonTeaspoon TablespoonGarliccrasher(optional)
5.Reduceheattomediumandsimmer,uncovered,stirringoften,for6-7minutesoruntilthesaucereducesandthickensslightly.
6.Stirinsugar.Seasonwithsaltandpepper.
7.Meanwhile,cookthepastainalargesaucepanofsaltedboilingwateruntilsoft.Drainandreturntothepan.
8.Addthesaucetothepastaandcombine.Serveimmediately.
Serves 4
• Choose low salt or no added salt tomato paste and tinned tomatoes
• Choose wholemeal pasta to make the dish healthier
26
METHOD
1.Fillapotwithplentyofwaterandbringthewatertotheboil.
2.Addpastatotheboilingwaterandstir,Allowfor10minutesforpastatocookoruntiltenderanddrainintoacolander.
3.Meanwhile,finelychopleanham,onionandcelery.
CreamyPasta
INGREDIENTS
500gdriedpasta(penne)350gleanham3sticksofcelery,finelychopped1½onions,finelychopped1½tablespoonscanolaoil1½tablespoonsplainflour1½cupschickenorvegetablestock1smallcancreamedcorn¾cupevaporatedskimmilk3teaspoonsfreshbasilor1teaspoondriedbasil(optional)Blackpepper
EQUIPMENT
Fryingpan LargepotChoppingboard LargeknifeCanopener Tablespoon Teaspoon Mixingspoon
4.Putonionandceleryinthefryingpanandsautélightlyinoil.
5.Addflourandstirfor1minute.Thengraduallyaddthestockandcookuntilthesauceboilsandthickens.
6.Addchoppedham,creamedcorn,skimmilk,basil(optional)andblackpepper.Heatgently.
7.Tossthesaucethroughhotpastaandserve.
Serves 6
• More vegetables can be added.
• Choosing lean ham makes the dish healthier.
• If you have no evaporated milk, thicken skim milk with some cornflour
Acknowledgement:DeadlyTuckerCookbook-Source:Adaptedfrom101FestiveFoodCents$RecipeandGiftIdeas,HealthDepartmentof
WesternAustralia1997
27
Mince
METHOD
1.Peelandgratepotatoes,carrotsandonions.Chopcapsicumfinely.
2.Mixallingredients(excepttheflour)inabowl,sotheysticktogether.
3.Takesmallhandfulsofthemeatandvegetablesandrollintoballs.
Meat&VegetableRissoles
INGREDIENTS
500glowfatmince2potatoes2carrots2onions1smallcapsicum1egg2tablespoonsflour1tablespoonvegetableoil
EQUIPMENT
FryingpanChoppingboardGraterLargeknifeSmallbowlCupmeasureServingspoonTablespoon
4.Rolltheballsinalittlebitofflour.
5.Heatfrypan,putsmallspoonfulofoilinthebottom.
6.CookrissolesuntilbrownonbothsidesorplaceontheBBQuntilbrown.
Serves 6
• Add more potatoes, carrots and onions for more people
• Use sweet potatoes instead of potatoes for a more diabetes friendly meal
Acknowledgements:DeadlyTuckerCookbook,Source:AdaptedfromGoodTuckerforAllWhoCare,C’wealthDept.ofHumanServices&Health,andKimberleyPublicHealthUnit,WA1996.ContributedbyMargaretMippy
(DjarindjinMealsonWheels)
28
METHOD
1.Putalargesaucepanofhotwaterontoboil(rapidbubbles).
2.Place440gspaghettiinsaucepanofboilingwater,stirsometimes.Boilfor10to15minutesuntiltender.
3.Peelandchoponionfinely.
4.Cookchoppedonionand1teaspoonmincedgarlicin2teaspoonsofoilfor2minutes.
5.Add500gmince,cookandstirtostopfromstickingforabout8minutestillbrown.
SpaghettiBolognaise
INGREDIENTS
1mediumonion1teaspoonmincedgarlic2teaspoonscanolaoil500gleanmince440gtintomatoes2Tablespoonstomatopaste1teaspoonbasil(optional)1teaspoonparsley(optional)Pepper400gspaghetti2mediumtomatoes4lettuceleaves
EQUIPMENT
LargeknifeChoppingboard2largesaucepans (1withlid)
6.Addtothemince,1tinoftomatoeschoppedintheirtinandthejuice,thetomatopasteandasprinkleofpepper.Simmerandstirsometimesuntilspaghettiisready.
7.Washtomatoesandlettuce.Slicetomatoes,andarrangeonplateswithlettuce.
8.Servespaghettiandspoonmeatsauceontop
Serves 4
• Add more vegetables to make more sauce.
• Add canned kidney beans or lentils for a healthier dish and more fibre
• If lean mince is expensive, then buy the regular one, dry fry, and then drain off the oil
Acknowledgements:Source-TheCookbook-QldHealth1994
WoodenspoonCanopenerTeaspoonTablespoon
29
METHOD
1.Frytheminceandonionsintheoilormargarineuntilbrown.
2.Addthewater,soupmixandrice.
3.Leavetocookwhilechoppingthevegetables.
ChopSuey
INGREDIENTS
500glowfatmince3tablespoonscanolaoilormargarine3cupswater¾packetofchickennoodlesoup(saltreduced)¾cupofuncookedrice4½cupsofcabbage,choppedfinely3carrots,peeledandsliced1largeonionchoppedPepper
EQUIPMENT
LargepotChoppingboardLargeknifeCupmeasure
4.Addthevegetablesandpepper.
5.Cookwiththelidoffuntilthevegetablesaretender,stirringoccasionally.Youmayhavetoaddmorewater.
Serves 6
• If lean mince is expensive, then buy the regular one, dry fry, and then drain off the oil
• Add more vegetables and rice for more people
Acknowledgement:DeadlyTuckerCookbook,Source:AdaptedfromQuickCheap&HealthyMeals,NoarlungaHealthServices,SA,2000.
ServingspoonTablespoon
30
Fish Chicken
METHOD
1.Chopchickenintostrips.Chopcapsicumintostripsandchoponionintolargechunks.
2.Heat1teaspoonoilinfryingpan.Stirfrychickenuntilbrown.
3.Removechickenandputintoabowlcoveredwithfoiltokeepwarm.
4.Heatanotherteaspoonofoilandcookvegetablesuntilonionissoft.
ChickenPeanutSatay
INGREDIENTS
2teaspoonsvegetableoil400gchickenbreast1smallredcapsicum1smallonion¼cupsataysaucefromabottle2tablespoonsofpeanutbutter(preferablycrunchy)BoilingwaterRiceornoodlesandbroccoliorgreenbeans(toserve)
EQUIPMENT
2choppingboards2knivesFryingPanMixingSpoonCupmeasureTeaspoonTablespoonFoil
5.Returnchickentopan.Addsataysauceandpeanutbutter.Addenoughboilingwateruntilsauceissmoothandslightlythick.Canaddmoresataysauceandpeanutbutterdependingonpersonalpreference.
6.Simmerfor5minutes.
7.Servewithnoodlesorriceandsomegreenvegetables(broccoliorbeans).
Serves 4
• Can add more vegetables for more people
31
METHOD
1.Addtwocupsofchickenstockorwaterinalargepot.
2.Putchickenbreastfilletsinthepotandbringtoboil.
3.Quicklyreducetolowheat,partlycoverandsimmerthechickenbreastfor10minutes.
PoachedChicken&ThreeBeanSalad
INGREDIENTS
3chickenbreastfillets(withoutskinandbone)2cupsofchickenstock(lowfatandreducedsalt)orwater2teaspoonsdriedherbmixture(optional)
EQUIPMENT
LargeknifeChoppingboardLargepotwithlidCupmeasureTeaspoonSlottedspoon
4.Turnoffheatandallowchickentoremaininhotwaterfor15minutes.
5.Meanwhilepreparethethreebeansalad(recipecanbeseeninsaladsection).
6.Slicechickenandservewithsalad.
Serves 4
• Poached chicken can be served with any salads
• If using chicken stock, choose the low fat and low salt stock
32
METHOD
1.Cutfishfilletinto4pieces.Slicecarrots,snowpeas/beans,freshgingerandredcapsicum.
2.Putfishinalargebowl;poursoysauceandwine(optional)overfish.Topwithgingerandcarrot.
3.Filllargepotwithwatertoadepthof2-2.5cm.
4.Putthebowloffishintopot,coverandcookonhighheatuntilwaterboiled.Thenturntomediumheat.
SteamedFish
INGREDIENTS
750gfishfillets,cutinto4pieces1teaspooncrushedgingeror1slicefreshgingercutintostickslengthways2carrots,peeledandcutintostickslengthways1cupofgreenbeansorsnowpeas,sliced½redcapsicum,sliced2tablespoonsoysauce2tablespoonswhitewine(optional)
EQUIPMENT
LargeknifeChoppingboardTablespoonVegetablepeelerLargebowlLargepotwithlid(canputthebowlin)
5.Cookfishfor10minutes,addbeans/snowpeasandcapsicumtothefish,coverandcontinuetocookfor5-6minutesoruntilfishflakesandvegetablesaretender.
6.Removebowlfrompot,canbeservedwithothersaladorcookedvegetablesandrice.
Serves 4
• Have fish twice a week for your heart health
33
Curries Stews
METHOD
1.Chopvegetablesandgatherallingredientsintoalargebowl.
2.Dryfry(donotaddoil)thebeefminceinthepotorfryingpanuntilbrown.
3.Transferbeefmincetolargebowl,leavemeatjuiceinthepotorfryingpan.
BeefMinceandVegetableCurry
INGREDIENTS500gramsbeefmince1onion2carrots2potatoes500g(1packet)frozenvegetables2teaspoonsmincedgarlicor2garlicgloves,crushed2teaspoonscrushedgingerorfreshginger(optional)2-3teaspoonscurrypowder2teaspoonscornflour1tablespoonvegetableoil(optional)
EQUIPMENTLargeknifeChoppingboardLargepotorfryingpanWoodenspoonCupmeasureTeaspoonTablespoonLargebowls
4.Addonion,carrots,andpotatoesinthepotandstiruntilsoft.
5.Addbrownedbeefminceandfrozenvegetablesinthepot.
6.Addgarlic,ginger(optional)andcurrypowderandstir.
7.Addsomewaterjusttocoverthetopofthebeefandbringtoboil.Stirthroughcornflourandthenturnheatdownlowandsimmerfor10minutes.
8.Servewithrice,pastaorbread.
Serves 6
• Dry fry the mince so you do not need extra cooking oil
• Plain flour can be used instead of corn flour
• Add a can of kidney beans or 3 bean mix to make it healthier
AcknowledgementSource: KukumbatgudwanDaga‘ReallyCookingGoodFood’
34
METHOD
1.Chopvegetables.
2.Cook(microwave,steamorboil)onion,carrot,capsicumandceleryuntiltender.Drain.
3.Addchoppedleanham,corn,bakedbeans,tomatoandchilipowder.Combinewellandheatthrough.Addparsleyjustbeforeserving(optional).
GoldenHotpot
INGREDIENTS
1½onions½capsicum2carrots,peeled3stickscelery1can(420g)bakedbeans1can(420g)cornkernels1can(440g)tomatoes,mashed¼teaspoonchilipowder3packetslow-fat2minutenoodles½cupchoppedparsley(optional)
EQUIPMENT
LargepotLargepanChoppingboardLargeknifeCanopenerCupmeasure
4.Addnoodlestoalargepanofboilingwater.Cookfor2minutes.Drainandservewithvegetablesandham.
Serves 6
• Can add more tomatoes and canned beans
• Can use pasta noodles instead of 2 minutes noodles
AcknowledgementDeadlyTuckerCookbookNthMetroAreaHealthService
PublicHealthUnit,DeptofHealth,WA2009
Source:AdaptedfromFoodCents$Cookbook,HealthDeptWA1997
TeaspoonWoodenspoonVegetablepeeler
35
Stir-Fries
METHOD
1.Lightlyspraypanorwokwithoilandcookonion,gingerandgarliconmediumheatfor2minutes.
2.Addbeefstripsandcookuntilslightlybrownallover.
BushBeefStirFry
INGREDIENTS
Canolaoilspray1onion,diced1teaspoonmincedgarlicor1crushedgarlicclove1Tablespoonofcrushedginger750gleanbeefcutintostrips1slicedredcapsicum1slicedgreencapsicum1bunchbroccoli2largepeeledandslicedcarrots1cupslicedmushrooms1cupofsnowpeasorgreenbeans1slicedzucchini2tablespoonswater1tablespooncornflour1teaspoonsugarorhoney1tablespoonsweetchilisauce3TablespoonssaltreducedsoysauceSteamedriceornoodlestoservewith
3.Addredcapsicum,greencapsicum,broccoli,carrot,mushroom,snowpeasandzucchiniandcookfor3minutes.
4.Inabowlmixwater,cornflour,soysauce,sugarorhoneyandsweetchillisauce.
5.Pourthismixtureoverthemeatandvegetables.Stirandsimmerfor5minutes.
6.Servewithriceornoodles.
Serves 6
• Can use frozen or tinned vegetables if fresh vegetables are not available
• Other types of meat such as chicken (skin removed) or kangaroo can be used instead of beef
Acknowledgement:Source LivingStrongCookbook2008-QldHealth
EQUIPMENT
1frypanorwokLargeknifeChoppingboardVegetablepeelerTablespoon
TeaspoonCupmeasureWoodenspoon1largebowl
36
METHOD
1.Chopupvegetablesintostir-frysizedpieces.Crushgarlicusingthebackoftheknifeoruseagarliccrusher.
2.Heatoilinpanandbrowngarlicandonion.
3.Chopchickenintostrips.Addchickenintopanandbrown.
Chicken&VegetableStirFry
INGREDIENTS
1tablespooncanolaoil2tablespoonsmincedgarlicorcrushedgarliccloves1largeonion,finelychopped500gchickenfillets¼cabbage1largecarrot½redcapsicum2tablespoonssaltreducedsoysauce2cupscookedrice
EQUIPMENT
LargeknifeChoppingboardGarliccrusherTablespoonWoodenspoonLargepot,wokorfrypan
4.Addremainingvegetablesandsoysauce.Cookuntilchickenistenderandvegetablesarecookedbutfirm.
5.Servewithrice.
Serves 6
• Remove the skin from chicken before cooking
• Choose salt reduced soy sauce to make the dish healthier
AcknowledgementDeadlyTuckerCookbookNthMetroAreaHealthService
PublicHealthUnit,DeptofHealth,WA2009,Source:AdaptedfromFruit&VegCookbook,MidNthCoastAboriginalHealthPartnership,NSW2001
ServingspoonCupmeasure
37
METHOD
1.Heatoilinalargefryingpanorawokovermediumhighheat.
2.Stirfrybroccoliandgarlicfor2-3minutes.
Stir-FriedVegetables
INGREDIENTS
150gbroccoli,chopped1onion,diced2teaspoonsmincedgarlicor2garliccloves,crushed1greencapsicum,seededandsliced1redcapsicum,seededandsliced½tablespooncanolaorvegetableoil1teaspoonsaltorsaltreducedsoysauce
EQUIPMENT
LargefrypanorwokWoodenspoonTablespoonTeaspoonLargeknifeChoppingboardGarliccrusher(optional)Largebowl
3.Stirinonion,redandgreencapsicumandcookabout3minutesuntilthecapsicumistenderbutstillcrisp.
4.Serve(canservewithsteamedriceornoodles).
Serves 4
• Add more vegetables for more people
• Make sure there is plenty of rice
38
Sweet Treats
METHOD
1.Crackyoureggintoalargebowl.
2.Addtheflourandmilk
3.Beateverythingtogetheruntilthebatterissmooth.
4.Heatoil/margarineinanon-stickpanovermediumheat.
OneCupPancakes
INGREDIENTS
1egg1cupoflowfatmilk1cupofself-raisingflourMargarine/oil2bananas,sliced250gramsofyoghurt
EQUIPMENT
OnelargebowlLargeknifeChoppingboardNon-stickfrypanWhisk/ForkLadleTeaspoonCupmeasure(anycupcanbeusedaslongasitisthesamecupusedfortheflourandmilk)
5.Pouroneladleofbatterintothepan,flipwhenbubblesappearinthecentreofthepancakeandcookuntilgoldenbrown.
6.Servewithbananaandyoghurt.
Serves 4
• ¼ cup of sultanas can be added to the dry mixture to make more flavours
• Use ½ wholemeal and ½ white flour to add more fibre
• Plain flour can be used to make crepe style thin pancakes
Acknowledgements:Source-JamieOliver’sMinistryofFood
39
METHOD
1.Combineallingredientsinasaucepan.
2.Bringtotheboilstirringoccasionally.
3.Reduceheatandsimmergentlyforhalfhourstirringoccasionally.
4.Servehotorcoldwithfreshortinnedfruit.
CreamyRice
INGREDIENTS
1cupdryrice1¼cupsmilkpowder¼cupsugar4cupswater2teaspoonsvanillaessence
EQUIPMENT
CupmeasureTeaspoonMixingspoonLargesaucepan
Serves 4
• Add more rice for more people
• Use skim milk powder to lower the fat content
• If using fresh milk, use 1 ¼ cups of skim milk and no water
Acknowledgement:DeadlyTuckerCookbook
NthMetroAreaHealthService,PublicHealthUnit,DeptofHealthWA2009.
40
METHOD
1.Beattheeggandmilktogetherinthebowl.
2.Heatthefryingpanoveramediumheat.
3.Dip1pieceofbreadatatimeintheeggmixturetoevenlycoat.
FrenchToastwithFruit
INGREDIENTS
1largeegg¼cupmilk(lowfat)2slicesofbread(multigrainorwholemeal),halvedCookingoilspray FreshorCannedFruittoserve
EQUIPMENT
SmallbowlForkTongsSmallfryingpan
4.Lightlyspraythepanwithoil,thenaddthebreadandcookinbatchesfor2-3minutesoneachside,oruntilgolden.
5.Transfertoaplateandservewithfreshorcannedfruits.
Serves 1
• Use low fat milk to make the dish healthier
• Buy fruits in season and canned fruits are good alternatives for the fresh ones
41
Community DaysSuggestionsincludethe:
ThreeBeanSalad BushBeefStirFryand
OneCupPancakes
METHOD
1.Cutofftheendsofthecucumberandgrateordicefinely
2.Squeezeoutexcessliquidfromthecucumberwithpapertowels.
TzatzikiDip
INGREDIENTS
1LebaneseCucumber1cupoflowfatyoghurt2clovesofgarliccrushedor2teaspoonsofmincedgarlic4teaspoonsofchoppedmintor2teaspoonsofdriedmint
EQUIPMENT
BowlTeaspoonKnifeChoppingboardGrater(optional)CupPapertowel
3.Mixyoghurt,garlicandmintintoasmallbowl.
4.Stirincucumberintotheyoghurtmixture.
5.Servewithsomecutupcarrotandcelerysticksorwholegraincrackers
Serves 4
• Tzatziki can be used as a dip with curry, just remove the garlic
• It can be used as a sauce or salad dressing
• It can be stored in the fridge for 2 days
RecipefromHealthyFoodFast©StateofWesternAustralia2011,reproducedwithpermission.
42
METHOD
1.Cutthecucumberandcarrotsintothinstrips
2.Laythenorisheet,roughsidefacingupwardsonthesushimat
3.Takeahandfulofcookedriceandspreaditthinlyontothenorisheetwithyourhandsandleavea2cmstripatthetop,clearofrice
Sushi
INGREDIENTS
1Cucumber1CarrotLowfatmayonnaise2cupsofcookedriceTinnedsalmonortuna4norisheets
EQUIPMENT
SushimatsChoppingboardKnifeSpoon
4.Placesomefish,carrotandcucumberstripsacrosstheedgeonthericeclosesttoyou.
5.Wetedgesofthenorirollwithwaterandstartingattheendclosesttoyou,usethemattorollsushi,pressingtightlyasyougo.
6.Cuttherollupinto6-8pieces.
Serves 4
• Serve with low salt soy sauce
• Great to eat when you have leftovers of rice
• Any fillings can be used
Furtherinformationcanbefoundat: http://makemysushi.com/index.php/How-to-make-sushi/classic-roll.html
43
Section 5 Appendix •A: Promotionalflyers •B: SuggestedEquipmentList •C: Foodsafetyessentials •D: Foodsafetyauditforfacilitators •E: Evaluationtools •F: CertificateofParticipation •G: Howtomakerecipeshealthier •H: Seasonalfruitandvegetableguide •I: HerbandSpiceChart •J: CuttingTechniques •K: UsefulWeblinks
Appendix A: Template for Promotional FlyersIfyouareplanningonrecruitingnewparticipantstoyourGoodQuickTukkaprogram,youmayliketoplacesomepromotionalflyersinhighlyvisibleareas(e.g.thewaitingroomatyourlocalhealthservice,atthelocalshop)topromotetheprogramandencouragepeopletoattend.
Onthenext2pagesaretemplatesforpromotionalflyers.Simplyphotocopythepageinthesizethatyouwouldlikeandaddyourowninformationandlogointhe‘Formoreinformation:’box.
Ifyouwouldliketomakechangestothisflyer,youcanaccessthefileontheattachedGoodQuickTukkafacilitatormanualCD.IfyounolongerhavethisCD,[email protected].
Cook for your family
44
Formoreinformation:
• An enjoyable cooking class
• Learn new skills
• Make new friends
• Share with your families and friends: ‘Cook it up, Pass it on’
• Celebrate in your community: Tasty foods and a healthy lifestyle
Cook for your family
45
Appendix B:SuggestedEquipmentlistforaGoodQuickTukkaProgramwith10participants.
• 10Knivesforchopping-suchastheScanpanSpectrumSofttouchSantokuKnivesand/orPlasticLettuceKnivesifcookingwithyoungchildren
• 10ChoppingBoards(coloredonesaregoodforfoodsafety/hygiene)
• 10SmallBowls
• 10LargeBowls
• 10Forks
• 10Knives
• 5Graters
• 5LargeFryingpans/Woks
• 5LargeSaucepans
• 5SmallSaucepans
• 5Teaspoons
• 5Tablespoons
• 5setsofMeasuringcupsor5onelitreMeasuringJugs
• 5Spatulas
• 5WoodenSpoons(forstirring)
• 5Colanders
• 5SlottedSpoons
• 5PotatoMashers
• 5Soupladles
• 5VegetablePeelers
• 5Canopeners
• 5setsofTongs
• 5GarlicCrushers(optional)
• 5PortableGasCookersandGasCanisters
• FirstAidKit
46
Appendix C: Food Safety EssentialsFoodsafetyisessential-youandyourparticipantsmusttakecarewhenpurchasing,storingandpreparingfoodstopreventfoodpoisoning.Belowaresomesimple,butimportanttipsthatyouneedtorememberwhenrunningGoodQuickTukka.WhenconductingcommunityPassOncookingsessions,makesureyoucontactyourlocalcounciltoseeifthereareanyfoodsafetyregulationsthatyoumustalsofollow.
Food purchasing
• Purchasefoodsandingredientsfromareliablesupplier.
• Donotpurchasefoodsindentedcansorbrokenpackaging(e.g.brokenseals).
Food storage
• Storerawandcookedfoodsseparately.
• Putrawmeat,fishandchickenintocoveredcontainersandstorethemonthelowestshelvesinthefridge.Thiswillpreventthemfromdrippingontootherfoodsandcontaminatingthem.
• Putleftovercookedfoodsincoveredcontainersandstoretheminthefridgeorfreezer.
• Thawfrozenfoodsinthefridgefor24hours.Donotthawfoodsonthekitchenbenchorinwater.Ifafridgeisnotavailable,useaneskywithice.Somemicrowavescanalsobeused.
• Coverfoodstokeepinsectsandpestsoffthem.
• Neverre-freezefoodsthathavealreadybeenfrozenonce.
Shelf life of foods
• ‘Use By’ Date:Donoteatthisfoodafterthisdate,asitwillnotbesafetoeat.
• ‘Best Before’ Date: Youcaneatthefoodafterthisdate;howeveritwillhavelostsomeofitstasteandnutrients.
• Breadwillshowa‘bakedon’dateifitshouldbeeatenwithin1weekofbaking.
• Foodsthathaveashelflifeoftwoormoreyears(e.g.cannedsoup)donothavetoshowa‘bestbefore’date.However,itisbesttoeatthesefoodswithin2yearsofbuyingthem.
Keep the kitchen clean:
• Keepcleanallsurfacesandequipmentthatcomesintocontactwithfood.
• Preventpestsandanimalscomingintothekitchen.
Food preparation
• Avoidcookingifunwell,andremembertocovercutsandinfectionsonhands.
• Keephandsclean:Washhandsandnailsthoroughlywithwarmrunningwaterandsoap.Dryhandsthoroughly.
• Washyourhandsafterpreparingrawmeat,sneezing,coughing,goingtothetoilet,handlingrubbishortouchinganimals.
• Washfruitandvegetablestobeeatenrawunderrunningwater.
47
• Keepuncookedfoodseparatefromcookedfoodandfoodtobeeatenraw.
• Usecleanequipment:thisincludeschoppingboards,itisagoodideatogetadifferentcolouredchoppingboardfordifferentfoods(eg.redforredmeat,blueforchicken,greenforvegetables).
• Ifonlyonechoppingboardisavailable,makesureitiscleanedwellwithhotsoapywaterbetweenpreparingdifferentfoods.
• Keepanimalsandpestsawayfromthecookingandstorageareas.
• Putfoodscrapsintoacoveredbinwhichisemptiedregularly.
Food cooking
• Keep hot food hot:servehotfoodassoonaspossible.Itshouldbekeptat,orabove60°C. Reheatfoodasquicklyaspossibleuntilsteaminghot.
• Keep cold food cold: keepfoodintherefrigeratorat5°Corlessasmuchaspossible.
• Refrigerateorfreezefoodthatistobepreparedwellinadvance.
Cook high risk foods thoroughly
• Cookthoroughlyfoodssuchas:mince,burgerpatties,sausages,seafoodandchicken.
Therearesomequicksimplefoodsafetyvideosthatcanviewedat
http://www.foodstandards.gov.au/scienceandeducation/learningcentre/
48
Appendix D: Food Safety Audit for FacilitatorsItisrecommendedthatfacilitatorsconductthisauditbefore,during,andafterrunningaGQTsession.
Facilitator:___________________Signature:_______________Date:_____________
Purchasing Yes No
•Arefoodsandingredientspurchasedfromareliablesupplier?
•Arehighriskfoodstransportedtothesessionatanappropriatetemperature?
Personal Hygiene
•Arehandsthoroughlywashedanddriedbeforecooking?
•Arepapertowelsandabinprovidedatthehandbasin?
•Areallcutsorscratchesonhandscovered?
•Areunwellfoodhandlersadvisednottohandleanyfood?
Food handling and storage
•Areallcoldhigh-riskfoodskeptinafridge(below5°C)orinaneskywithicebricks?
•Areallhothighriskfoodskepthot(above60°C)untilserving?
•Areallutensilscleanedbetweenpreparingdifferentfoods(especiallyrawandcookedfoods)?
•Areallrawfoodsstoredbelowcookedfoodsinthefridgeorinanesky?
•Areallpreparedfoodseatenimmediately?
Cleaning and sanitising
•Areallutensilscleanedthoroughlyandstoredappropriately?
•Arebenchesandstovescleanedafteruse?
•Isthefoodpreparationareaprotectedfrompestsentering?
49
Appendix E: Evaluation ToolsTheaimofGoodQuickTukkaistoincreasethenumberofmealsbeingpreparedathomeamongAboriginalandTorresStraitIslanderpeopleinQueensland.Itisimportanttoevaluateyoursessions,toseeifyouhavebeensuccessfulinachievingthisaim.
TherearetwoofficialevaluationtoolsfortheGoodQuickTukkaprogram.Copiesoftheseevaluationformscanbefoundoverthenextfewpages.Simplyphotocopytheamountthatyourequire.
1 Pre and Post Program Evaluation Forms(7pages):Theseformsshouldbecompletedbyparticipantsinthefirstweekandthelastweekoftheprogram.
2 Activity log sheet(2pages):Thisformshouldbecompletedbythefacilitatorduringeachsession.Someoftheinformationcanbecollectedfromtheanswersontheparticipants’evaluationform.Itmaybehelpfultofillthisformoutwhiletheparticipantsarecookingandeating,assomeofthequestionsaskforexamplesofverbalcomments.
ParticipantsmustalsofilloutaconsentformandgivenacopyoftheParticipantInformationSheetatthebeginningoftheirfirstsession.Copiesoftheseformscanalsobefoundonthenextfewpages.
3 Facebook Page:Encourageeveryonetobecomeamemberofthe‘GoodQuickTukka’grouponFacebooksotheypassontheirrecipesandexperiences.
FindusonFacebook,www.facebook.com/goodquicktukkaandencourageeveryonetopostamessage
4 Mobile Phone Photos: EncourageeveryonetotakeaphotoofaGoodQuickTukkamealcookedathomesotheycanshoweveryonethenextweek.
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Good Quick Tukka: Cook it, Plate it, Share it Project
Participant Information SheetThankyouforyouroryourchild’sinterestinparticipatinginthisproject.Ifyouhaveanyquestionswhilereadingthisinformationsheetpleasedonothesitatetogetintouchwithoneofthecontactslistedbelow.
ThisprojectisbeingconductedincollaborationwiththeQueenslandAboriginalandIslanderHealthCouncil(QAIHC)-PreventativeHealthTeam,healthservicesandorganisationssuchas:
BrisbaneAboriginal&TorresStraitIslanderCommunityHealthService(Ph:32408900)InalaIndigenousHealthService(Ph:32755333)KalwunHealthService(Ph:55261112)YuluBurriBaHealthService(Ph:34099596)GoolburriHealthAdvancementCorporation(Ph:46320338)DunwichStateSchoolandSecondaryDepartment.(PrimaryPh:34096333,Secondary34096344)KambuMedicalService(Ph:32022222)
Project Contacts
DrKatiePanaretto,PopulationHealthMedicalOfficer,QAIHC(Ph:33288500)LynetteAnderson,ChronicDiseaseCoordinator,QAIHC(Ph:47552522)DebbieChen,NutritionCoordinator,QAIHC(Ph:33288500)
What is the aim of the Good Quick Tukka Project?
Theaimoftheprojectistoincreasethenumberofmealsbeingpreparedathome,whichincorporatevegetablesorfruit,amongAboriginaland/orTorresStraitIslanderpeople.
Why is it being done?
TheQAIHCPreventativeHealthTeamhasbeensetuptohelppromotehealthylifestylesinAboriginalandTorresStraitIslanderpopulationsinQueensland.Thephilosophyoftheprojectistohavefungathering,preparingandconsumingnutritiousmealswhilstreignitingthepassionoffoodandgettingpeoplecooking.Itishopedtheskillslearntordevelopedwillbetransferredintothehomeenvironmentsopeopleincreasetheamountofmealsbeingpreparedwhichincorporatevegetablesandfruit.
How will this be done?
QAIHCrepresentativesandprojectadvocatesineachofthehealthserviceslistedabovewillholdcookingclasseswithstaffandotherinterestedcommunitymembers.Participantsattendingthecookingclasseswilleachbeencouragedtopracticemakingtherecipesotheyarecomfortableenoughtofacilitatetheirowncookingclasswithotherstaffand/orinterestedcommunitymembers.Thelearntskillsandknowledgeispassedonandsothechaincontinues.
Thereareincentivestorewardeffortsandencouragefurtherparticipation.Themorepeoplethatconfirmyouhavedemonstratedcookingskillsto,thegreaterthereward.
Evidencebasedmessagesandevaluationwillbebuiltintotheprojectatvariousstages.Recipeswillincludefruitandvegetables,withthemenustoreflecttheAustralianDietaryGuidelines.SafehandlingoffoodtechniquesandencouragementofothernationalandstatesocialmarketingcampaignssuchastheAustralianGovernments‘Measureup’campaignwillbeintegratedintotheproject.
51
Your involvement
Thetimeyouoryourchildinvestsinthisprojectcanvary.Examplesarelistedbelow.Completingaquestionnaireinwritingbeforeandaftertheproject(orgiventimeof12monthsfrombeginningofproject).
• Voluntarily‘blog’ontowebsiteanddownloadresources
• Participatinginthecookingworkshopsto‘PassAlong’theknowledgeandskills
• Makingcommentstotheprojectteam,anddetailingtowhomyouhavepassedtheknowledgeandskills
• Participatingininterviewsattheendofprojecttoinvestigatethesuccessoftheproject
• Potentiallyhavephotos/videoimagesusedintherecordingprocessoftheproject
• Documentparticipationinprojectinavisitor’sbook
• Ifdesiredandwherepossible,buildand/oracquireskillsandknowledgebyworkingwiththeprojectteam
Key anticipated benefits of this project include the following:
• Enhancefoodpreparationskills
• Increasedconfidenceandwillingnesstotrynewvegetablesandfruit
• IncreaseknowledgeofDietaryGuidelinesforAustralians
• Communityengagement
• StrengthenorganisationalnetworksandpartnershipsoutsidethehealthsectorandbetweenQAIHC,itsmemberservicesandthecommunitytoconducthealthpromotionactivities
• Increasedabilitytoprepareandcookfoodwhichincorporatesvegetablesandfruitinthehome
• Increaseskillsandaccesstosourcinghealthyfooditems
• IncreasetheamountofservesofvegetablesandfruitbeingconsumedbyAboriginaland/orTorresStraitIslanderpeople
• IncreasethedatathatexistsforfoodsecurityissuesforAboriginaland/orTorresStraitIslandercommunities
• Andthelonger-termbenefitsmaycontributetoadeclineinburdenofdiseasethroughsustainedhealthylifestylebehaviour
Risks
Risksintheprojectareminimal.Blogsontheinternetsitearevoluntaryasconfidentiallycannotbeguaranteedduetoinformationbeingabletobeviewedbythegeneralpublic.Adoptingsafebehaviourpracticesinpreparing,cookingandstoringfoodwillminimiseanyphysicalrisk.Byparticipatinginthisproject,youareawarethatprocedurestoprotectyourconfidentialityhavebeenputinplace.Thisensuresthatinanyexternalreportingontheprojectfindings,specificnameswillnotbeidentified.Resultsanddebriefingarenotlikelytooccuronanindividualbasis,butthroughorganisationalorgroupfeedbackand/orinformationsessions.
Withdrawal
Yourparticipationoryourchild’sparticipationinthisprojectisvoluntary.You,oryourchild,areatanytimeabletowithdrawfromtheprojectifyouchooseto,withoutretribution.Shouldyouoryourchildwishtowithdrawfromtheprojectanyinformationthathasbeencollectedaboutyouoryourchildwillnotbeused.
Feedback
ThisstudyhasbeenclearedbyoneofthehumanethicscommitteesoftheUniversityofQueenslandinaccordancewiththeNationalHealthandMedicalResearchCouncil’sguidelines.Youareofcourse,freetodiscussyourparticipationoryourchild’sparticipationinthisstudywithprojectstaff(contactableon07-33288500or07-47210744).IfyouwouldliketospeaktoanofficeroftheUniversitynotinvolvedinthestudy,youmaycontacttheEthicsOfficeron33653924.
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Good Quick Tukka: Cook it, Plate it, Share it ProjectParticipant consent form
Iconsenttoparticipateinthe“GoodQuickTukka:Cookit,Plateit,Shareit”ProjectundertakenandleadbyDrKatiePanaretto,LynetteAnderson&DebbieChenfromtheQAIHCPreventativeHealthTeam.Theparticularsofwhich,includingdetailsofthepotentialtohavesurveys,photographicimages,interviewsandgroupsessionatalaterdatehasbeenexplainedtomeandalsooutlinedintheparticipantinformationsheet.
I_________________________________________________________(printyourname),
understandthatbysigningthisformIagreetotakepartinthisprojectandthat:
• Ihavereadandunderstoodthecontentsofthe‘ParticipantInformationSheet’
• Theprojectstaffhavegivenmeafullexplanationoftheproceduresandrisksinvolved
• Ihavebeengiventheopportunitytoaskquestionsabouttheprojectandthesehavebeenansweredtomysatisfaction
• Everyattempthasbeenmadetolimitrisktomyinvolvementinthisproject
• AlltheinformationIprovideiscompletelyconfidential.Anyinformationrelatingtothisprojectwillbestoredinlockedfilingcabinetsandinpasswordprotecteddocuments
• Icanstopparticipatingintheprojectatanytime,foranyreasonwithoutconsequence,andanyinformationIhaveprovidedpriortothiswillnotbeused
• Theresultsoftheprojectwillbemadeavailabletomeinaninformationsession,andImaynotreceiveanyindividualfeedback
Iagreetotakepartinthisprojectandgivemyconsentofmyownfreewill.
Participant signature: Witness signature:
___________________________ _____________________________
PrintName: PrintName:
___________________________ ___________________________
Date:______________ Date:______________
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Good Quick Tukka: Cook it, Plate it, Share it ProjectStudent Participation Consent Form
Iconsenttomychild/childrenparticipatinginthe“GoodQuickTukka:Cookit,Plateit,Shareit”ProjectundertakenandleadbyDrKatiePanaretto,LynetteAnderson&DebbieChenfromtheQAIHCPreventativeHealthTeam.Theparticularsofwhich,includingdetailsofthepotentialtohavesurveys,photographicimages,interviewsandgroupsessionatalaterdatehasbeenexplainedtomeandalsooutlinedintheparticipantinformationsheet.
I_________________________________________________________(studentsname),
understandthatbysigningthisformIagreetotakepartinthisproject.
I_________________________________________________________(guardianname),
understandthataslegalguardian/parentofchild/childrenunder18yrsofageIhavegivensignedconsentformychildtoparticipateintheGoodQuickTukkaprojectandthat:
• Ihavereadandunderstoodthecontentsofthe‘ParticipantInformationSheet’
• Theprojectstaffhavegivenmeafullexplanationoftheproceduresandrisksinvolved
• Ihavebeengiventheopportunitytoaskquestionsabouttheprojectandthesehavebeenansweredtomysatisfaction
• Everyattempthasbeenmadetolimitrisktomyinvolvementinthisproject
• AlltheinformationIprovideiscompletelyconfidential.Anyinformationrelatingtothisprojectwillbestoredinlockedfilingcabinetsandinpasswordprotecteddocuments
• Icanstopparticipatingintheprojectatanytime,foranyreasonwithoutconsequence,andanyinformationIhaveprovidedpriortothiswillnotbeused
• Theresultsoftheprojectwillbemadeavailabletomeinaninformationsession,andImaynotreceiveanyindividualfeedback
Iagreeformychild/children’sparticipationinthisproject.
Student’s signature: Parent/Guardian signature:
___________________________ ___________________________
StudentsName: Parent/GuardianName:
___________________________ ________________________
Date:____________ Date:___________
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Good Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation form
This survey is being conducted to gain information with regard to the Good Quick Tucker cooking program. Your honest response is important to us. This information will contribute to continuous quality improvement of the program and potentially contribute to support program recognition and future funding. Your responses are confidential and will remain anonymous.
1. Your name:
2. What is your age in years?
3. What is your postcode?
4. Gender:
5. How many persons (including yourself) in each of the following age ranges live in your household?
6. Do you consider yourself a single parent?
7. Were you born in Australia?
04 years
514 years
1518 years
1824 years
2534 years
3544 years
4554 years
5564 years
65+ years
Male
nmlkj Female
nmlkj
Yes
nmlkj No
nmlkj
Yes
gfedc No
gfedc
If no, in which country were you born?
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Good Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation form8. Do you identify as Aboriginal or Torres Strait islander?
9. Do you speak a language other than English at home?
10. Have you been diagnosed with a chronic disease or have any assocaited risk factors such as(please indicate which are relevant):
11. How did you hear about the program?
12. What is the main reason for you enrolling in this program?
13. How confident do you feel about following a basic recipe?
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66
55
66
Yes, Aboriginal
nmlkj Yes, Torres Strait Islander
nmlkj Yes, Aboriginaln and Torres Strait
Islander
nmlkj
Other (please specify)
Yes
nmlkj No, English only.
nmlkj
If yes, please specify
Diabetes
gfedc
Heart problems
gfedc
High blood sugar levels
gfedc
High blood cholesterol
gfedc
High blood pressure
gfedc
Other (please specify)
55
66
Not at all confident
nmlkj
Somewhat confident (I might need some help)
nmlkj
Confident (I can do this on my own)
nmlkj
Extremely confident (I could teach someone else)
nmlkj
Good Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation form14. How confident do you feel about preparing a dish from a recipe which you have not tried before?
15. In a normal week, how often do you prepare a meal from basic ingredients?
16. Do you like preparing food that is good for you?
17. Do you believe it is difficult to prepare meals that are good for you?
18. Do you intend to change your eating habits over the next 6 months?
Not at all confident
nmlkj
Somewhat confident (I might need some help)
nmlkj
Confident (I can do this on my own)
nmlkj
Extremely confident (I could teach someone else)
nmlkj
Daily
nmlkj
46 times a week
nmlkj
23 times a week
nmlkj
Once a week
nmlkj
Less than once a week
nmlkj
Never
nmlkj
I enjoy it a lot
nmlkj
I enjoy it a little
nmlkj
Unsure
nmlkj
I do not enjoy it at all
nmlkj
Yes
nmlkj
Sometimes
nmlkj
No
nmlkj
If yes or sometimes what are the difficulties? (eg. time, cost, know how, motivation)
55
66
No I am not at all intending to change my eating habits.
nmlkj
Maybe I am considering making some changes to my eating habits.
nmlkj
Yes I intend to make some changes my eating habits.
nmlkj
Yes I have already made positive changes to my eating habits and I intend to maintain these changes.
nmlkj
If yes or maybe, what do you intend to change?
55
66
57
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Good Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation form19. How many serves of vegetables do you USUALLY eat each day? This includes fresh, frozen and tinned vegetables. A ‘serve is half a cup of cooked vegetables or 1 cup of salad vegetables.
20. How many serves of fruit do you USUALLY eat each day? This includes fresh, dried, frozen and tinned fruit. A ‘serve’ is 1 medium piece or 2 small pieces of fruit, or a cup of diced pieces. For dried fruit consider the equivalent amount of reconstituted fruit e.g. a serve is 4 apricot halves or 1.5 tablespoons of sultanas.
21. How often, on average do you eat takeaway or ‘fast foods’ (such as fish and chips, hamburgers, fried chicken, pizza, sausage rolls, meat pies)?
22. How often do you eat ready prepared meals bought from the supermarket that you just have to heat up and eat?
I don’t eat vegetables
nmlkj
1 serve or less/day
nmlkj
2 serves/day
nmlkj
3 serves/day
nmlkj
4 serves/day
nmlkj
5 serves/day
nmlkj
6 or more serves/day
nmlkj
Don’t know
nmlkj
Refuse to answer
nmlkj
I don't eat fruit
nmlkj
1 serve or less/day
nmlkj
2 serves/day
nmlkj
3 serves/day
nmlkj
4 serves or more/day
nmlkj
Don’t know
nmlkj
Refuse to answer
nmlkj
Never
nmlkj
Once a fortnight or less
nmlkj
Once a week
nmlkj
24 times a week
nmlkj
57 times a week
nmlkj
Refuse to answer
nmlkj
Never
nmlkj
Once a fortnight or less
nmlkj
Once a week
nmlkj
24 times a week
nmlkj
57 times a week
nmlkj
Refuse to answer
nmlkj
59
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Good Quick Tukka post program evaluation formGood Quick Tukka post program evaluation formGood Quick Tukka post program evaluation formGood Quick Tukka post program evaluation form
This survey is being conducted to gain information with regard to the Good Quick Tucker cooking program. Your honest response is important to us. This information will contribute to continuous quality improvement of the program and potentially contribute to support program recognition and future funding.
1. Your name:
2. How confident do you feel about following a basic recipe?
3. How confident do you feel about preparing a dish from a recipe which you have not tried before?
4. In the last week, how often did you prepare a meal from basic ingredients?
5. Do you like preparing food that is good for you?
Not at all confident
nmlkj
Somewhat confident (I might need some help)
nmlkj
Confident (I can do this on my own)
nmlkj
Extremely confident (I could teach someone else)
nmlkj
Not at all confident
nmlkj
Somewhat confident (I might need some help)
nmlkj
Confident (I can do this on my own)
nmlkj
Extremely confident (I could teach someone else)
nmlkj
Daily
nmlkj
46 times a week
nmlkj
23 times a week
nmlkj
Once a week
nmlkj
Less than once a week
nmlkj
Never
nmlkj
I enjoy it a lot
nmlkj
I enjoy it a little
nmlkj
Unsure
nmlkj
I do not enjoy it at all
nmlkj
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Good Quick Tukka post program evaluation formGood Quick Tukka post program evaluation formGood Quick Tukka post program evaluation formGood Quick Tukka post program evaluation form6. Do you believe it is difficult to prepare meals that are good for you?
7. What part of the program has helped you the most?
8. Is there anything that you feel should be improved if the program ran again?
9. Overall, how did you enjoy the program?
55
66
55
66
Yes
nmlkj
Sometimes
nmlkj
No
nmlkj
If yes or sometimes what are the difficulties? (eg. time, cost, know how, motivation)
55
66
I enjoyed it a lot
nmlkj
I enjoyed it a little
nmlkj
Unsure
nmlkj
Did not enjoy it
nmlkj
Any further comments welcome:
55
66
62
Good Quick Tukka post program evaluation formGood Quick Tukka post program evaluation formGood Quick Tukka post program evaluation formGood Quick Tukka post program evaluation form10. Do you intend to change your eating habits over the next 6 months?
11. How many serves of vegetables do you USUALLY eat each day? This includes fresh, frozen and tinned vegetables. A ‘serve is half a cup of cooked vegetables or 1 cup of salad vegetables.
12. How many serves of fruit do you USUALLY eat each day? This includes fresh, dried, frozen and tinned fruit. A ‘serve’ is 1 medium piece or 2 small pieces of fruit, or a cup of diced pieces. For dried fruit consider the equivalent amount of reconstituted fruit e.g. a serve is 4 apricot halves or 1.5 tablespoons of sultanas.
13. How often, on average do you eat takeaway or ‘fast foods’ (such as fish and chips, hamburgers, fried chicken, pizza, sausage rolls, meat pies)?
14. How often do you eat ready prepared meals bought from the supermarket that you just have to heat up and eat?
No I am not at all intending to change my eating habits.
nmlkj
Maybe I am considering making some changes to my eating habits.
nmlkj
Yes I intend to make some changes my eating habits.
nmlkj
Yes I have already made positive changes to my eating habits and I intend to maintain these changes.
nmlkj
If yes or maybe, what do you intend to change?
55
66
I don’t eat vegetables
nmlkj
1 serve or less/day
nmlkj
2 serves/day
nmlkj
3 serves/day
nmlkj
4 serves/day
nmlkj
5 serves/day
nmlkj
6 or more serves/day
nmlkj
Don’t know
nmlkj
Refuse to answer
nmlkj
I don't eat fruit
nmlkj
1 serve or less/day
nmlkj
2 serves/day
nmlkj
3 serves/day
nmlkj
4 serves or more/day
nmlkj
Don’t know
nmlkj
Refuse to answer
nmlkj
Never
nmlkj
Once a fortnight or less
nmlkj
Once a week
nmlkj
24 times a week
nmlkj
57 times a week
nmlkj
Refuse to answer
nmlkj
Never
nmlkj
Once a fortnight or less
nmlkj
Once a week
nmlkj
24 times a week
nmlkj
57 times a week
nmlkj
Refuse to answer
nmlkj
Dat
e:__
____
__ F
acili
tato
r’s
Nam
e:__
____
____
____
____
____
___
Nu
mb
er o
f P
arti
cip
ants
wh
o a
re:
Nam
e of
Par
ticip
ant
who
coo
ked
last
w
eek’
s re
cipe
Num
ber
of
peop
le in
the
past
wee
k th
at
the
part
icip
ant
gave
or
cook
ed
the
reci
pe to
, or
gave
coo
king
ad
vice
to.
Evi
denc
e of
this
(e.
g ph
oto
on m
obile
, fa
cebo
ok)
Abo
rigin
al
Tor
res
Str
ait
Isla
nder
A
borig
inal
and
T
orre
s S
trai
t Is
land
er
Act
ivit
y L
og
Sh
eet
____
____
____
____
____
____
_
Nu
mb
er o
f p
eop
le w
ho
att
end
ed
Mal
es:_
____
____
_ F
emal
es _
____
____
_
Evi
denc
e of
this
(e.
g ph
oto
on m
obile
, fa
cebo
ok)
Par
ticip
ants
age
d:
Num
ber:
19 y
ears
of l
ess
20-2
9 ye
ars
30-3
9 ye
ars
40-4
9 ye
ars
50-5
9 ye
ars
60-6
9 ye
ars
70 y
ears
or
olde
r
Abo
rigin
al a
nd
Non
In
dige
nous
Nu
mb
er o
f p
eop
le w
ho
att
end
ed:
Fem
ales
___
____
___
Num
ber:
63
Wha
t was
coo
ked
toda
y?__
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
___
Whe
re w
as th
is h
eld?
__
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
___
Wh
at c
om
men
ts d
id t
he
par
tici
pan
ts s
ay a
bo
ut
tod
ay’s
ses
sio
n?
P
leas
e d
ocu
men
t ex
amp
les
of
verb
al c
om
men
ts.
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
_
Wha
t wer
e th
e ne
w fo
ods
they
trie
d to
day?
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
__
Wha
t foo
d di
d th
ey li
ke a
nd w
hy?_
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
_
Wha
t foo
d di
dn’t
they
like
and
why
?___
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
_
Did
they
try
new
coo
king
tech
niqu
es?
Wha
t?__
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
_
Oth
er c
omm
ents
by
part
icip
ants
?___
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
__
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
_
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
_
Fac
ilita
tor
com
men
ts
Wha
t wor
ked
wel
l?__
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
___
Wha
t did
n’t w
ork
wel
l___
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
___
Wha
t wou
ld y
ou d
o di
ffere
ntly
nex
t tim
e?__
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
__
Oth
er c
omm
ents
by
faci
litat
ors_
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
__
64
Appendix F: Template for Certificate of ParticipationAttheendofyourfinalsessionoftheprogram,youshouldgivecertificatestoeachoftheparticipantstoacknowledgetheirinvolvementinGoodQuickTukka.
Onthenextpageisatemplateforacertificateofparticipation.Simplyphotocopythepageforeachparticipantandwrite:
• Theparticipant’sname
• Thelocationwheretheprogramtookplace
• Thedateofthefinalsession
• Yoursignature
Ifyouwouldliketomakechangestothiscertificate,youcanaccessthefileontheattachedGoodQuickTukkafacilitatormanualCD.IfyounolongerhavethisCD,[email protected].
65
Appendix G: How to Make Recipes HealthierSource:AdaptedfromtheLivingStrongFacilitatorsManual,WaystoReducefat,sugarandsaltinrecipes,QueenslandHealth,2008
Replacethis: Withthis:
Butter,shortening,margarineoroilwhenfryingtostopfoodfromsticking
•Usesprayoilforbakingorusenon-stickpans•Lightlycoatmeatinoilratherthanputtingoilinthepan
Shortening,butter,margarineorsolidfatinbaking
•Usefruitpuree(e.g.applesauceormashedbanana)toreplacehalfofthebutterorotherfat
Regularmayonnaiseorsaladdressing
•Usereduced-fator100%fat-freedressing•Useavocadoasaspread
Cream •Useevaporatedskimmilk,yoghurt,lightcreamcheeseorlowfatwhippingcream
Full-creammilk •Useskimmilk,evaporatedskimmilk,fatfreeorplainsoymilkwithcalcium
Full-creamcheese •Usereduced-fatcheese
Full-creamyoghurt •Uselow-fatyoghurt
Fattycutsofmeat •Buylessmeatorbuyleanercutsofmeat•Pan-fryminceandscoopoutmeltedfat
Meat•Addlegumesandlentilstomeatdishes•Tryaddinglentilstoyourspaghettisauceorredkidneybeanstoyourmince
Salt •Cookfoodswithoutsalt,tasteandonlyaddsaltifneeded•Goeasyonsoysauce
Seasoningsaltorspicemixeswithsalt
•Usesalt-freeseasoningandspicemixes•Useherbs,spices,chilli,lemonjuice,orvinegartoflavourfoodinsteadofsalt
Sugar
•Cinnamon,vanillaandalmondextractcanbeaddedtogivetheimpressionofsweetness.
•Replacesugarwithanartificialsweetener•Usedriedfruit,whichisnaturallysweet•Mostmuffinandcakesworkwellusingjusthalfofthesugarintherecipe
Fruitinsyrup •Usefruitinnaturaljuice•Rinsefruitinsyrupbeforeeating
Vegetablesandfruit•Addextravegetablesandfruittorecipessuchasaddingcarrotstospaghettisauce
•Leavetheskinandpeelonwhereyoucan
Frozenorcannedvegetables •Choosefrozenvegetableswithoutsauces•Choose‘noaddedsalt’or‘reducedsalt’cannedgoods
Whiteflour •Replacehalfofthewhiteflourwithwholemealflour
Whitebread •Usemultigrain,wholegrainorwholemealbread
66
Appendix H: Seasonal Fruit & Vegetable GuideSource:AdaptedfromVegetarianVictoria,SeasonalFoodsinAustralia,www.vegetarianvictoria.org.au
Thisisageneralguideonly.Formoredetailedinformationgoto: http://www.brisbanemarkets.com.au/cms/fresh-tastes-seasonal-guides/view-category.html
67
Her
b &
Sp
ice
Ch
art
H
erb
s &
S
pic
esA
pp
etiz
ers
So
up
sS
alad
s &
D
ress
ing
sV
eget
able
sE
gg
&
Ch
eese
Mea
t &
S
auce
sP
ou
ltry
an
d
Fis
h
Frui
t Des
serts
B
aked
Goo
dsA
ll S
pic
e (G
roun
d)
Res
emb
les
a p
epp
ery
com
pou
nd o
f clo
ves,
ci
nnam
on a
nd n
utm
eg..
Coc
ktai
l Mea
tbal
lsA
spar
agus
, Car
rot,
Chi
cken
, Min
estr
one,
P
ea, S
pin
ach,
Tom
ato
Frui
t Sal
ads,
Sp
inac
h,
Fren
ch D
ress
ing
Bee
troo
t, C
arro
ts,
Sp
inac
h, S
qua
sh,
Chu
tney
s, P
ickl
es
Pic
kled
Eg
gs,
Cot
tag
e C
hees
e, C
ream
Che
ese,
S
pre
ads,
Che
ese
Sau
ces
Bak
ed H
am a
nd V
eal,
Mea
t Loa
f, P
ot R
oast
, B
arb
ecue
Sau
ce,
Mar
inad
es
Frui
ty C
hick
en
Cas
sero
le, P
oach
ed o
r S
team
ed fi
sh, S
hellf
ish
and
Cur
ries
Ap
ple
Pie
, Che
ese
Cak
e,
Bis
cuit
Bas
es, F
ruit
Cak
es, P
lum
Pud
din
g,
Frui
t Sal
ads
Bas
il (L
eave
s) A
rom
a si
mila
r to
clo
ves
with
a
mild
ani
seed
flav
our.
Min
i Piz
zas
Pas
ta D
ishe
sM
ines
tron
e, T
omat
o,
Zuc
chin
iP
otat
o, T
omat
o, It
alia
n D
ress
ing
, Oil
and
V
ineg
ar D
ress
ing
s fo
r G
reen
Sal
ads
Cap
sicu
ms,
Eg
gp
lant
, P
eas,
Pot
atoe
s,
Tom
atoe
s, Z
ucch
ini
Om
elet
tes,
Scr
amb
led
E
gg
s, C
hees
e S
pre
ads,
C
hees
e S
auce
s
Bee
f Cas
sero
le, L
amb
Cho
ps,
Por
k an
d V
eal
Stu
ffing
s, T
omat
o an
d
Pas
ta S
auce
s
Chi
cken
Cas
sero
les
(e.g
. C
hick
en C
acci
ator
e) F
ish
Stu
ffing
s, M
arin
ara
Dis
hes
Bre
ad, C
rout
ons
Bla
ck P
epp
er
(Cra
cked
, Gro
und
, C
oars
e, P
epp
erco
rns)
Dip
s, V
eget
able
Jui
ces
Mos
t Sou
ps
esp
ecia
lly
Lent
ilTo
ssed
Sal
ads,
Sal
ad
Dre
ssin
gs
Mos
t Veg
etab
les
esp
ecia
lly P
otat
oes
and
Ste
amed
Veg
etab
les,
Fr
ied
Ric
e, P
asta
, P
ickl
es.
Mos
t Eg
g D
ishe
s,
Cot
tag
e C
hees
eA
ll M
eats
esp
ecia
lly
Cas
sero
les,
Mos
t S
auce
s, M
arin
ades
Mos
t Chi
cken
and
Fis
h D
ishe
s es
pec
ially
P
oach
ed F
ish
Cay
enn
e P
epp
er
(Red
Pep
per
) H
ot a
nd
fiery
. A
dd
a p
inch
at a
tim
e.
Dip
s To
mat
o Ju
ice
Coc
ktai
lC
how
der
s, G
umb
os,
Tom
ato
Kid
ney
Bea
n, S
eafo
odC
orn,
Stu
ffed
Gre
en
Cap
sicu
ms,
P
ickl
es, C
hutn
ey
Dev
illed
Eg
gs,
O
mel
ette
s, C
hees
e S
ouffl
e, M
acar
oni
Che
ese
Chi
lli c
on C
arne
, Cur
ries,
P
ot R
oast
, Bar
bec
ue
Sau
ce, S
pag
hetti
Sau
ce
Fish
Pat
ties,
A d
ash
on
Gril
led
Pra
wns
or
Sca
llop
s, P
aella
, S
eafo
od
Ch
ives
(Cho
pp
ed)
Del
icat
e p
epp
ery
onio
n fla
vour
. E
xcel
lent
g
arni
sh.
Dip
s, S
pre
ads
Lent
il, M
ines
tron
e,
Tom
ato
Gre
en P
otat
o,
Mus
hroo
m, T
omat
o,
Mac
aron
i, C
oles
law
, Y
oghu
rt D
ress
ing
s
Bak
ed P
otat
o, M
ashe
d
Pot
ato,
Ric
e, V
eget
able
C
asse
role
s
All
Eg
g D
ishe
s, C
otta
ge
Che
ese,
Gre
ek F
etta
C
hees
e Tr
iang
les
All
Mea
ts e
spec
ially
Pal
e D
ishe
s to
imp
rove
ap
pea
ranc
e,
Hol
land
aise
Sau
ce
Chi
cken
Cas
sero
les,
Fish
Cas
sero
les
Cin
nam
on
(Gro
und
) S
wee
t, m
ildly
pun
gen
t an
d s
pic
y.
Gril
led
Gra
pef
ruit,
sp
iced
Nut
sC
hick
enW
ald
orf S
alad
, Fru
it S
alad
sC
arro
ts, P
ump
kin,
S
pin
ach,
Sq
uash
, Sw
eet
Pot
atoe
s, In
dia
n R
ice,
V
eget
able
Cur
ries
Fren
ch T
oast
, Cin
nam
on
Toas
tB
eef C
asse
role
, Boi
led
and
Bak
ed H
am, S
wee
t an
d S
our
Sau
ce
Chi
cken
Cur
ry,
Sav
oury
Chi
cken
Pie
Ap
ple
Dis
hes,
Gril
led
B
anan
as, C
hoco
late
&
Frui
t Cak
es, S
cone
s,
Dou
ghn
uts,
Ric
e P
udd
ing
Clo
ves
(Gro
und
and
W
hole
) S
tron
g, p
ung
ent
and
sw
eet –
alm
ost h
ot.
Tom
ato
Juic
e, S
pic
ed
Nut
s, H
ot o
r Ic
ed T
ea,
Mul
led
Win
e, F
ruit
Pun
ch
Sea
food
Tom
ato,
Pin
eap
ple
Bak
ed B
eans
, Car
rots
, R
ed C
abb
age,
Sp
inac
h,
Sq
uash
, Sw
eet P
otat
oes,
P
ickl
es &
Chu
tney
s,
Chi
nese
Ric
e
Dev
illed
Eg
gs,
Cre
am
Che
ese
Sp
read
sA
dd
Oni
on s
tud
ded
with
w
hole
Clo
ves
to B
eef
Cas
sero
les
and
Pot
R
oast
s, S
tud
ded
Ham
, R
oast
Por
k
Chi
cken
or
Turk
ey P
ies,
R
oast
Duc
k, P
ickl
ed
Her
ring
s, B
aked
Fis
h
Ap
ple
Dis
hes,
Fru
it P
ies,
P
lum
Pud
din
g, F
ruit
and
C
offe
e C
akes
, Gin
ger
B
read
, Mer
ing
ues
Co
rian
der
(Gro
und
) M
ild, m
inty
, sw
eet,
slig
htly
lem
on fl
avou
r.
Pun
ches
, Dip
s, S
pre
ads
Cur
ried
Pea
, Len
tilC
hick
en, P
asta
, Pot
ato,
an
d T
hai S
alad
s,
May
onna
ise
Dre
ssin
g
Car
rots
, Cor
n on
the
Cob
, Cur
ried
Veg
etab
les,
Ric
e
Che
ese
Dis
hes,
Cot
tag
e C
hees
e, C
ream
Che
ese
Mea
t Cur
ries,
Sp
are
Rib
s, H
amb
urg
ers,
Cur
ry
Sau
ces
Chi
cken
Cur
ries,
Fis
h C
urrie
s, P
oach
ed, G
rille
d or
Bak
ed F
ish
Ste
wed
Fru
its, A
pp
le
Sau
ce, G
ing
er B
read
, S
ome
Cak
es
Cu
min
(Gro
und
) S
tron
g, p
ung
ent,
Eas
tern
-sty
le fl
avou
r.
Cur
ried
Dip
s, In
dia
n P
astr
ies,
Sat
ays
Cho
wd
ers,
Len
til,
Cur
ried
Bea
n, C
oles
law
, Ric
e,
Kid
ney
Bea
n, S
alad
D
ress
ing
s, A
dd
to
May
onna
ise
Cab
bag
e, V
eget
able
C
urrie
s, R
ice,
Chu
tney
, P
ickl
es
Cur
ried
Eg
gs,
S
cram
ble
d E
gg
s, C
ream
C
hees
e D
ips
Lam
b &
Bee
f Mar
inad
es,
Lam
b K
ebab
s, M
eat
Cur
ries,
Chi
lli c
on C
arne
, O
ther
Mex
ican
&
Tha
i Dis
hes
Chi
cken
Cas
sero
les,
Fr
ied
Chi
cken
, C
roq
uette
s, C
urrie
s, A
dd
to
Flo
ur b
efor
e co
atin
g Fi
sh
Som
e C
akes
and
Bre
ads
Dill
Wee
d S
wee
t, an
ise
flavo
ur.
Fish
Dip
s, P
otte
d
Shr
imp
s, S
mok
ed T
rout
, To
mat
o Ju
ice
Pea
, Tom
ato
Cuc
umb
er a
nd P
otat
o S
alad
, Sal
ad D
ress
ing
s,
May
onna
ise,
Yog
hurt
Dre
ssin
g
Bro
ccol
i, C
abb
age,
C
arro
ts, C
aulif
low
er,
Cor
n, G
reen
Bea
ns,
Pea
s, S
auer
krau
t, S
pin
ach
Sou
ffle,
Cot
tag
e C
hees
e,
Mac
aron
i Che
ese`
All
Mea
t esp
ecia
lly P
ork,
V
eal,
Lam
b a
nd H
amA
dd
to B
read
crum
bs
bef
ore
coat
ing
Chi
cken
, P
oach
ed F
ish,
Sal
mon
S
ouffl
e, F
ish
Sto
ck
Bre
ads
Gar
lic (M
ince
d,
Pow
der
ed a
nd S
alt)
Ver
y p
ung
ent t
o ta
ste
with
a
dis
tinct
ive
arom
a.
Pat
es, D
ips
Mos
t Sou
ps
esp
ecia
lly
Tom
ato
Tom
ato,
Sal
ad D
ress
ing
sC
apsi
cum
s, G
reen
B
eans
, Pot
atoe
s,
Zuc
chin
i
Stu
ffed
Eg
gs,
Che
ese
D
ishe
sB
eef a
nd L
amb
C
asse
role
s, S
prin
kle
over
Mea
ts b
efor
e ro
astin
g, M
arin
ades
, Ita
lian
Sau
ces
Sau
teed
Pra
wns
, S
tuffi
ngs,
Mar
inad
es fo
r B
aked
Fis
h
Gar
lic B
read
Gin
ger
(Gro
und
) H
ot,
swee
t and
sp
icy
with
a
lem
on/c
itrus
tast
e.
Gril
led
Gra
pef
ruit,
G
ing
er B
eer
Car
rot,
Chi
cken
, Oni
on,
Fish
Cho
wd
erA
sian
sty
le D
ress
ing
sB
eetr
oot,
Car
rots
, Sw
eet
Pot
atoe
s, S
tir F
ry,
Orie
ntal
Ric
e, C
hutn
ey,
Pic
kles
Fren
ch T
oast
, Cre
am
Che
ese
Sp
read
s an
d D
ips
Sp
are
Rib
s, B
aked
Ham
w
ith G
ing
er a
nd H
oney
G
laze
, Bee
f Cur
ries,
B
arb
ecue
Sau
ce
Orie
ntal
Dis
hes,
Gin
ger
&
She
rry
Mar
inad
e fo
r w
hole
Fis
h, th
en B
BQ
or
bak
e
Ap
ple
Dis
hes,
Bak
ed o
r S
tew
ed F
ruit,
Fru
it P
ies,
Fr
uit S
alad
s, C
akes
, G
ing
er B
read
Mar
jora
m L
eave
s S
wee
t, fr
agra
nt fl
avou
r,
sim
ilar
to, b
ut m
ilder
th
an, o
reg
ano.
Coc
ktai
l Mea
tbal
ls,
Terr
ines
, Min
i Piz
zas
Oni
on, P
ea, V
eget
able
, S
cotc
h B
roth
, M
ines
tron
e, S
eafo
rd
Cho
wd
er
Cuc
umb
er a
nd Y
oghu
rt
Sal
ad, T
osse
d G
reen
S
alad
, Her
b D
ress
ing
s
Bru
ssel
Sp
rout
s, C
arro
ts,
Cau
liflo
wer
, Gre
en
Bea
ns, M
ushr
oom
s,
Zuc
chin
i, S
pin
ach,
Wat
er
Che
stnu
ts
Scr
amb
led
Eg
gs,
P
asta
Dis
hes
Bee
f Cas
sero
les,
B
urg
ers,
Por
k or
Vea
l, O
ffal,
Vea
l and
Por
k S
tuffi
ngs
Chi
cken
Cas
sero
le,
Roa
st C
hick
en b
ased
w
ith b
utte
r an
d
Mar
jora
m.
Bak
ed,
Poa
ched
or
Gril
led
Fis
h
Dam
per
, Her
b B
read
Min
t F
lake
s S
wee
t fla
vour
with
col
d a
fter-
tast
e.
Frui
t Pun
ches
, Pin
eap
ple
an
d G
rap
efru
it C
ockt
ails
, D
olm
ades
, Sam
osas
Sp
lit P
eaC
ucum
ber
and
Yog
hurt
S
alad
, Cuc
umb
er,
Tom
ato,
Pot
ato,
Ric
e S
alad
, Tab
oule
h
Eg
gp
lant
with
Yog
hurt
, C
arro
ts, P
eas,
Tom
ato,
P
otat
oes
Qui
ches
, Cot
tag
e C
hees
eA
ll La
mb
Dis
hes
esp
ecia
lly C
asse
role
s an
d R
oast
s, M
int S
auce
, M
int J
elly
Poa
ched
Fis
hFr
uit S
alad
s, C
anta
loup
e,
Cho
cola
te D
esse
rts
Mix
ed H
erb
s A
m
ixtu
re o
f mild
and
sw
eet h
erb
s
Mos
t Dip
s S
pre
ads
Mos
t Sou
ps
Chi
cken
, Col
esla
w,
Mac
aron
i, P
otat
oA
spar
agus
, Cau
liflo
wer
, O
nion
sO
mel
ette
s, S
cram
ble
d
Eg
gs,
Stu
ffed
Eg
gs,
C
hees
e S
auce
, Sou
fflés
, W
elsh
Rar
ebit
Bee
f, G
ame,
Lam
b, P
ork,
V
eal,
Bar
bec
ue a
nd
Tom
ato
Sau
ces
Chi
cken
, Duc
k, G
oose
, Tu
rkey
. Mos
t fis
h an
d S
eafo
od
Bis
cuits
, Bre
ads,
Her
b
Sco
nes
Ap
pen
dix
I
68
Her
b &
Sp
ice
Ch
art
H
erb
s &
S
pic
esA
pp
etiz
ers
So
up
sS
alad
s &
D
ress
ing
sV
eget
able
sE
gg
&
Ch
eese
Mea
t &
S
auce
sP
ou
ltry
an
d
Fis
h
Frui
t Des
serts
B
aked
Goo
ds
Mix
ed S
pic
e A
bl
end
of s
wee
t spi
ces
Gril
led
Gra
pef
ruit
Car
rots
, Ric
e, C
hutn
eys
Som
e ch
eese
Dis
hes
Som
e M
eats
esp
ecia
lly
Lam
b a
nd P
ork
Chi
cken
Cas
sero
les,
Sw
eet a
nd S
our,
Som
e Fi
sh D
ishe
s
Stew
ed F
ruit,
Pre
serv
es,
Bis
cuits
, Cak
es
espe
cial
ly F
ruit
Cak
es,
Cus
tard
sN
utm
eg (G
roun
d)
Swee
t, w
arm
and
qui
te
spic
y, w
ith a
dis
tinct
ive
flavo
ur
Mix
ed w
ith b
utte
r us
e on
C
orn
on th
e C
ob, M
eat-
balls
, Liv
er P
ate,
Eg
g
Nog
Any
Cre
am S
oup
es
pec
ially
Pum
pki
nFr
uit S
alad
s, W
aldo
rf Sa
lad
Car
rots
, Cau
liflo
wer
, M
ashe
d P
otat
oes,
Zu
cchi
ni
Egg
Cus
tard
, Che
ese
Fond
ue, C
hees
e S
auce
sB
eef S
trog
anof
f, M
ouss
aka,
Stu
ffing
s fo
r C
anne
lloni
, Rav
ioli
and
Tort
ellin
i, O
sso
Buc
o,
Whi
te S
auce
s
Mos
t Chi
cken
Dis
hes,
St
uffin
g fo
r C
hick
en a
nd
Turk
ey, T
una
Pum
pki
n P
ie, C
usta
rd
Tart
s, C
hoco
late
& F
ruit
Cak
es o
r P
uddi
ngs,
Pa
ncak
e B
atte
r
On
ion
(Min
ced
, Pow
der
& Sa
lt)C
hick
en, F
renc
h O
nion
, To
mat
o, V
eget
able
Sala
d D
ress
ing
sR
ice
and
Pas
ta D
ishe
sA
ll Eg
g a
nd C
hees
e D
ishe
sA
ll M
eat D
ishe
s to
re
pla
ce F
resh
Oni
ons,
St
uffin
gs
and
Gra
vies
, O
nion
Sau
ce
All
Chi
cken
and
Fis
h D
ishe
s
Ore
gan
o (L
eave
s &
G
roun
d) S
tron
g a
nd
arom
atic
with
a p
leas
ant
slig
htly
bitt
er u
nder
tone
.
Min
i Piz
zas,
Pat
es,
Veg
etab
le J
uice
s es
peci
ally
Tom
ato
Lent
il, M
ines
trone
, To
mat
oEg
g, S
eafo
od, T
omat
o,
Her
b D
ress
ing
sG
reen
Bea
ns, P
eas,
Po
tato
es, e
spec
ially
R
oast
, Sp
inac
h,
Tom
atoe
s, Z
ucch
ini
Mos
t Eg
g D
ishe
s es
peci
ally
Om
elet
tes,
M
ost C
hees
e D
ishe
s
Chi
lli c
on C
arne
, Lam
b,
Pork
, Vea
l, P
arm
igia
no,
Stuf
fing
s, B
arb
ecue
, Pa
sta
and
Tom
ato
Sauc
es
Chi
cken
Cas
sero
les,
R
oast
chi
cken
, Fis
h C
asse
role
esp
ecia
lly
Tuna
, Gril
led
or
Stir
Fry
Praw
ns
Her
b B
read
Pap
rika
(Sp
anis
h St
yle)
Mild
and
slig
htly
sw
eet,
arom
atic
and
br
ight
red
in c
olou
r
Sprin
kle
on G
arlic
Bre
ad,
As
a G
arni
shC
how
der,
Min
estro
ne,
Tom
ato
Seaf
ood
, Ric
e an
d Pa
sta
Sala
ds,
A
s a
Gar
nish
Eggp
lant
, Spa
nish
Ric
e, A
s a
Gar
nish
Span
ish
Om
elet
tes,
C
hees
e Sa
uces
Mea
t Loa
f, G
ives
col
our
to S
wee
t and
Sou
r &
O
rient
al P
ork
Dis
hes,
B
arbe
cue
Sau
ces
Stuf
fing
s, M
ost C
hick
en
Dis
hes,
Pae
llaB
row
ning
Ag
ent i
n M
icro
wav
e C
ooki
ng
Pap
rika
(Hun
gar
ian
Styl
e) S
tron
ger
in c
olou
r, m
ore
pun
gen
t in
flavo
ur
and
aro
ma
Can
apés
Cre
am S
oup
s, C
how
der,
Tom
ato
Kid
ney
Bea
n, F
renc
h an
d R
ussi
an D
ress
ing
s,
As
a g
arni
sh
Pota
toes
esp
ecia
lly
Frie
d, Z
ucch
ini,
Ric
eA
ll Eg
g D
ishe
s,
As
a G
arni
sh to
Eg
g
May
onna
ise,
Che
ese
Sauc
es
Gou
lash
, V
eal P
aprik
aC
hick
en C
asse
role
s,
Tand
oori
Chi
cken
, Any
Sa
utee
d c
hick
en o
r Fi
sh
to a
dd c
olou
r
Bro
wni
ng A
gen
t in
Mic
row
ave
Coo
king
, Sa
vour
y Sc
ones
Par
sley
(Fla
kes)
A
gree
able
tast
e an
d a
pl
easa
nt, m
ild o
dou
r. Ex
celle
nt G
arni
sh.
Che
ese
Dip
s/S
prea
ds
Mos
t Sou
ps
Mos
t Sal
ads,
Esp
ecia
lly
Past
a, P
otat
o an
d
Tom
ato,
Tab
bou
leh,
M
ost D
ress
ing
s
Mas
hed
, Stu
ffed,
Au
Gra
tin a
nd S
callo
ped
Po
tato
es, R
ice
Om
elet
tes,
Scr
amb
led
Eg
gs, C
otta
ge
Che
ese,
C
ream
Che
ese
Mea
tbal
ls, H
ambu
rger
s &
Pat
ties,
Mos
t Mea
ts,
Stuf
fing
s, It
alia
n S
auce
s
Sprin
kle
Pars
ley
over
B
aked
, gril
led
or
Mic
ro-
wav
ed C
hick
en,
Ked
ger
ee
Gar
lic a
nd H
erb
Bre
ad,
Dum
plin
gs, S
avou
ry
Scon
es a
nd B
iscu
its
Ro
sem
ary
(Lea
ves)
D
istin
ctiv
e p
ine-
woo
dy
arom
a w
ith a
fres
h sw
eet
flavo
ur.
Min
i Piz
zas
Vege
tabl
eTo
mat
o,H
erb
Dre
ssin
gs
Cau
liflo
wer
, Mus
hroo
ms,
Po
tato
es, S
pin
ach,
Turn
ips,
Zuc
chin
iO
mel
ette
sLa
mb
Dis
hes,
Sp
rinkl
e ov
er B
BQ
coa
ls fo
r ad
ded
flav
our,
Pas
ta
Sauc
es, M
arin
ades
, St
uffin
gs
Chi
cken
Cas
sero
les,
C
ream
y C
hick
en; R
oast
C
hick
en a
nd T
urke
y,
Bak
ed o
r Po
ache
d F
ish
Dum
plin
gs, H
erb
Bre
ad
Sag
e (R
ubb
ed)
Very
ar
omat
ic a
nd s
light
ly
bitte
r, u
se s
par
ingl
y
Che
ese
Spr
ead
s,
Mea
tbal
lsC
how
der,
Min
estr
one
Gre
en S
alad
s,H
erb
Vin
egar
Bru
ssel
Spr
outs
,Le
ntils
, Squ
ash,
Tom
atoe
s, O
nion
s
Om
elet
tes,
Sco
tch
Egg
s,
Cot
tage
and
Cre
am
Che
ese
Dis
hes
Pork
and
Vea
l Dis
hes,
G
ravi
es, m
akin
g
Saus
ages
, Stu
ffing
s
Duc
k, G
ame,
So
me
Bak
ed F
ish,
St
uffin
gs
Her
b B
read
Ses
ame
See
d M
ild
nut-
like
flavo
urC
anap
és, C
hees
e Sp
read
s an
d D
ips,
C
oatin
g C
hees
e B
alls
As
a G
arni
sh o
n To
mat
oTo
ast a
nd S
prin
kle
over
G
reen
Sal
ads
Stir
Fry
Veg
etab
les
Roa
sts,
Spr
inkl
e ov
er
Mea
t Pie
Pas
try
Cru
sts,
Sp
are
Rib
s, S
teak
Sau
ce
As
a co
atin
g fo
r fry
ing
C
hick
en a
nd F
ish,
C
hine
se C
ooki
ng,
Praw
ns
Peca
n P
ie F
illin
g,
Sprin
kle
over
Bre
ad,
Bun
s, B
iscu
its b
efor
e ba
king
Tar
rag
on
(Lea
ves)
St
rong
dis
tinct
ive
fresh
an
ise
flavo
ur, u
se
spar
ing
ly
Terr
ines
Chi
cken
, Sea
food
, To
mat
o
Car
rot a
nd G
reen
Sa
lad
s,Sh
rimp,
Pra
wn
or T
una
Sala
ds,
Tar
rag
on,
Vine
gar
, Vin
aig
rette
D
ress
ing
s
Car
rots
, Mus
hroo
ms,
Pe
as, S
pin
ach,
Bak
ed
Stuf
fed
Tom
atoe
s
Egg
Dis
hes,
esp
ecia
lly
Om
elet
tes,
che
ese
Souf
flé
Bee
f, La
mb
, Vea
l C
asse
role
s, m
ix w
ith
Oliv
e O
il, b
rush
, the
n g
rill
Stea
ks o
r C
hop
s,
Béa
rnai
se &
Whi
te
Sauc
es
Tarr
agon
But
ter,
Chi
cken
D
ishe
s, D
uck,
Poa
ched
Fi
sh, S
eafo
od S
auce
s
Her
b B
read
Th
yme
(Lea
ves)
D
istin
ctiv
e w
arm
, ar
omat
ic, s
light
ly
pung
ent f
lavo
ur
Live
r P
ate,
Ter
rines
, Ve
get
able
Jui
ces
Cho
wde
r, V
eget
able
, To
mat
oTo
mat
o, P
otat
o,
Sala
d D
ress
ing
sC
apsi
cum
s, G
reen
B
eans
, Oni
ons,
Pot
atoe
s,
Tom
atoe
s, Z
ucch
ini
Egg
and
Che
ese
Dis
hes
Rub
on
Lam
b o
r Po
rk
befo
re R
oast
ing,
Mea
t C
asse
role
s, P
asta
, St
uffin
gs,
Mar
inad
es
Chi
cken
Cas
sero
les,
Roa
st C
hick
en,
Bak
ed o
r Gril
led
Fis
h,
Seaf
ood
, Stu
ffing
s.
Dum
plin
gs, H
erb
Bre
ad
Tu
rmer
ic G
olde
n C
olou
r, a
n ea
rthy
and
pu
ngen
t aro
ma,
flav
our
rese
mb
les
a m
ix o
f gi
nger
and
pep
per
, use
d
as a
sub
stitu
te fo
r saf
fron
Indi
an P
astr
ies
Giv
es C
olou
r to
Sou
ps
Egg
, Mus
tard
and
Sal
ad
Dre
ssin
gs, S
our
Cre
am
Dre
ssin
gs
Indi
an S
tyle
Cau
liflo
wer
, D
hal,
Pic
kles
, Fla
vour
&
Col
our
to R
ice
Dis
hes
Scr
amb
led
Egg
s,St
uffe
d E
gg
s
All
Mea
ts, e
spec
ially
C
urrie
s an
d Li
ght
Col
oure
d d
ishe
s, C
ream
an
d W
hite
Sau
ces
Ind
ian
Chi
cken
Dis
hes,
Fi
sh C
urrie
s,
Shrim
p &
Sca
llop
Dis
hes,
Ked
ger
ee
Wh
ite
Pep
per
(G
roun
d)
Mild
er in
fla
vour
than
Bla
ck
Pepp
er, h
as a
slig
htly
m
usty
flav
our.
Dip
s,Ve
get
able
Jui
ces
Mos
t Sou
ps, e
spec
ially
w
here
dar
k sp
ecks
of
Bla
ck P
epp
er w
ould
not
en
hanc
e th
e ap
pea
ranc
e
Toss
ed S
alad
,Tu
na,
Sala
d D
ress
ing
s
Mos
t Veg
etab
les,
es
peci
ally
Ste
amed
and
St
ir Fr
y, M
ashe
d
Pota
toes
Stuf
fed
or S
cram
ble
d
Eggs
,O
mel
ette
s
Mos
t Mea
t Dis
hes,
O
rient
al D
ishe
s,
Mar
inad
es,
Lig
ht C
olou
red
Sau
ces
Ad
d to
Coa
ting
s fo
rC
hick
en &
Fis
h D
ishe
s
69
Appendix J: Vegetable cutting techniques
1. Slicing vegetables: Slice vegetable with knife held at a 45 degree angle during slicing.
Getting a grip Slicing
2. Chopped vegetables (relatively large pieces)
70
3. Julienned vegetables: cut vegetables into lengthwise strips
4.Grated vegetables: use a grater
5. Shredded cabbage 6.Crushing (e.g. ginger or garlic)
71
Appendix KUsefulWeblinks.
The Aboriginal and Torres Strait Islander Guide to Healthy Eating. http://www.healthinfonet.ecu.edu.au/key-resources/promotion-resources?lid=14911
Go for 2 fruit and 5 veg campaign http://www.gofor2and5.com.au/
Good Quick Tukka www.facebook.com/goodquicktukka
Deadly Tucker Cookbook- Public Health Unit (North Metropolitan Area Health Service http://www.healthyfuture.health.wa.gov.au/Health_topics/ASTI-FOOD/ASTI_FC-order.pdf
Kukumbat gudwan daga ‘Really cooking good food’ The Fred Hollow Foundation http://batchelorpress.com/books/kukumbat-gudwan-daga
Living Strong Cookbook- Queensland Health http://www.gofor2and5.com.au/DataStore/files/pdf/QLD/QLD-ATSI%20Cookbook-Feb09.pdf
Healthy Food Fast http://www.health.gov.au/internet/abhi/publishing.nsf/content/cookbook
Food Cent$ http://www.foodcentsprogram.com.au/
Jamie Oliver’s Ministry of Food http://www.jamieoliver.com/
The Flour Drum Cookbook http://www.ethicalnutrition.com.au/Flour-Drum_Stove.htm
IBIS healthy lifestyle guide http://www.ibis-ti.org/files/nutrition/A%20Healthy%20Life.pdf
72