Family Cookbook

This cookbook has been produced by the University of Newcastle in

partnership with:

Insert your school logo here

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Contents

THE BACK TO BASICS COOK BOOK .............................................................................. 3

BACK TO BASICS GROUP AGREEMENT ................................................................................. 4

SAFE FOOD HANDLING .............................................................................................................. 5

SAFETY IN THE KITCHEN ......................................................................................................... 7

COOKING TECHNIQUE GLOSSARY .............................................................................. 9

HOW TO... ............................................................................................................................. 12

Chop and onion ................................................................................................................................ 12

Cook a plain omelette .................................................................................................................... 12

Cook pasta ........................................................................................................................................ 13

Cook perfect rice ........................................................................................................................... 13

Cut an avocado ................................................................................................................................ 14

Roll out pastry................................................................................................................................. 14

Separate and egg ........................................................................................................................... 14

BACK TO BASICS RECIPES ............................................................................................. 16

Crunchy Crostini ............................................................................................................................. 17

FRUIT SALAD ................................................................................................................................ 19

FRUIT SMOOTHIE ..................................................................................................................... 20

ENGLISH MUFFIN PIZZA’S ..................................................................................................... 21

BUSH BEEF STIR FRY ................................................................................................................ 23

APPLE BERRY CRUMBLE ............................................................................................................. 25

CORN AND ZUCCHINI FRITTERS ........................................................................................ 26

CHICKEN BURGERS .................................................................................................................... 28

DELICIOUS DIPS AND DUNKERS ........................................................................................ 30

PUMPKIN PESTO FRITTATA .................................................................................................. 32

KEBABS ............................................................................................................................................ 34

TORTILLAS.................................................................................................................................... 36

SUMMER RICE PAPER ROLLS .................................................................................................. 39

CHOW MIEN .................................................................................................................................. 41

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PUMPKIN SOUP ............................................................................................................................ 43

HOME MADE BAKED BEANS ................................................................................................... 44

BAKED POTATOES ...................................................................................................................... 46

CHEESY TREES AND CLOUDS ................................................................................................ 47

CHICKEN NUGGETS ................................................................................................................... 48

FRIED RICE .................................................................................................................................... 49

HOMEMADE FISH AND CHIPS ............................................................................................... 51

RATATOUILLE .............................................................................................................................. 52

VEGE-SPAGHETTI BOLOGNAISE ......................................................................................... 53

WALLY’S WALDORF SALAD .................................................................................................... 55

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THE BACK TO BASICS COOK BOOK

Thank you for purchasing this cookbook!

This cookbook has been developed by the University of Newcastle as part of the Back

to Basics Cooking Program. The money raised in purchasing this book will be used to

help fund the Back to Basics cooking program at your school.

Back to Basics is evidence based, family focused, healthy lifestyle program with a

practical cooking component for children. Many teachers volunteer their time to be

trained as facilitators and to run this program for school students. Our wonderful

teachers and volunteers show not only dedication to children’s education, but also to

their health and wellbeing.

This cookbook contains all the delicious recipes that are included in the Back to Basics

cooking program, plus a few extra recipes. Now it’s your turn to put your news skills

into action and prepare some tasty meals at home!

This cook book contains useful information on food safety and hygiene, safety in the

kitchen, cooking techniques glossary, ‘how to’s’ of basic food preparation skills.

For more information about the Back to Basics program visit:

www.cookingmattersaustralia.com.au

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BACK TO BASICS GROUP AGREEMENT

To make Cooking Club enjoyable for everyone I will do the following:

Be on time for Cooking Club

Wash my hands, tie back my hair, roll up my sleeves and put on an apron at the

beginning of Cooking Club

Always practice safe food handling

Listen to others when they are speaking

Follow instructions given by the group leader/s

Report any spills, trip hazards, fire or anything else I think looks dangerous to

the group leader/s

Be willing to try new foods even if I don’t think that I will like them. If I try

foods that I don’t like it I won’t spoil the experience for others by “bagging out

the food” or speaking negatively about the it

I won’t run, push or “rumble” in the kitchen

Be happy, helpful, willing to learn and most of all enjoy myself!

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SAFE FOOD HANDLING

It is very important to practice safe food handling so that the food doesn’t become

contaminated with bacteria that can make us sick. Whenever working with food it is

important to remember the following points:

Before touching food always wash your hands with warm soapy water for 30

seconds and then dry them with a clean hand towel or paper towel

Wash your hands again whenever you:

- Go to the bathroom, wipe or blow your nose, touch your face or hair or

handle garbage

- Handle raw meat, fish, eggs, chicken, unwashed vegetables

- Are about to handle cooked food

Cover cuts or grazes with a clean band aid. If you have a band aid on your hands

or fingers you may need to also wear a glove when handling food

Wipe the kitchen benches and table with sanitising spray before and after

preparing food

Wash all raw fruits and vegetables well before you start preparing them

Wash all utensils, containers and chopping boards that come into contact with

raw meat, fish, chicken, eggs, unwashed fruit and vegetables before using them

to prepare other foods. If possible use colour coded chopping boards for

different foods

- Red for raw meat

- Yellow for raw chicken

- Blue for raw fish

- Green for fruit and vegetables

- Brown for cooked meat

Keep all cold food in the fridge until you need it

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Serve hot food as soon as possible after it is ready. If the food is not going to

be eaten then let it cool in a shallow container. As soon as steam is no longer

rising off the food place a lid on it and put it in the fridge

Keep food stored in the fridge wrapped or covered with a lid

Keep raw meat, chicken or fish in the bottom of the fridge so that it can’t drip

onto other foods

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SAFETY IN THE KITCHEN

Most tasks in the kitchen involve working with sharp knives or hot pots, pans and trays.

It is very important make sure to work safely so that no one gets hurt. Here are some

ways to work safely in the kitchen:

When using knives

Only ever cut food on a clean chopping board. Ensure the board does not slip on

the bench by placing a damp chux or paper towel or a non slip mat underneath it.

Try not to chop foods on a crowded chopping board. Transfer cut food or food

waiting to be cut onto a plate or tray rather than keeping it on the chopping

board when you are trying to cut other things

Always keep the point and blade of the knife facing down

Grip the knife by wrapping your fingers around the handle in a firm but relaxed

way

Hold the piece of food that you are cutting with you other hand so that it

doesn’t move or fly away. Hold the food with your fingers curled over so that

they can’t slip under the knife. Never place the knife between your thumb and

fingers!

Always cut away from you, never cut towards you

If you must carry a knife always carry it with the point facing downwards

If you need to pass the knife to someone pass it by the handle not the blade.

Better still place it down on the bench and let the other person pick it up

Concentrate and pay attention to what you are doing

Never run in the kitchen as others around you may be using knives. Never run

with knives or scissors

Never put knives in a sink that is filled with water

When using the oven

Always ask an adult to turn the oven on/off

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Be careful when opening the oven as hot air escapes and may burn you if you get

to close. Stand back and open the oven door at arms length away from you

Open the oven door all the way before attempting to get anything out. Be

careful! The oven door will be hot also

Always take baking trays out of the oven using dry oven mitts

Make sure people around you know that you are opening the oven

Put hot dishes on heat proof surface or mat

When using the stove

Always ask an adult to turn the stove on

Leave pots on the stove with the handles to the side so that they don’t get

knocked off the stove

If removing hot pots/pans from the stove place them on a heatproof surface or

mat. If the handle of the pot is not heatproof pick it up using an oven mitt

Hold the handle of pots/pans with your free hand when stirring the food

Before you start cooking on the stove make sure you have everything that you

need so that you don’t need to leave your cooking unattended. Don’t leave a pot

on the stove unattended

When using electrical equipment

Make sure the cord is in good condition, don’t use a cord that is damaged or

frayed

Set up electrical equipment away from the stove, oven and knives as these may

damage the cord

Make sure your hands and the area that the electrical equipment is set up in is

dry

Turn electrical equipment off before leaving it unattended

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COOKING TECHNIQUE GLOSSARY

Bake: Cook food in an oven

Beat: To mix something rapidly with a fork or wooden spoon so that all the ingredients

are well combined or aerated

Boil: Cooking in a saucepan over a high heat so that you see bubbles rising to the

surface very quickly

Creaming: This term is often seen in cake and biscuit recipes that use butter and

sugar. Creaming means to beat the butter and the sugar using a wooden spoon or an

electric mixer until the butter becomes pale and creamy. Softening the butter first

will make it much easier. The best way to do this is to measure out how much you need,

ask an adult to chop it up into little pieces then leave out of the fridge until it is soft.

You could also soften the butter by placing it in the microwave for 15 seconds bursts at

a time, be careful though as it will melt very quickly in the microwave.

Deep fry: To cook food in enough hot oil so that the food is completely covered. Deep

frying can be very dangerous in the home so it should be done in a deep fryer and not in

a pot on the stove. Always ask and adult to help you fry food.

Folding in: A method used to mix ingredients very gently so that the ingredients

remain light and fluffy. You would see this term when cooking with whipped cream or

whipped egg white. To fold in use a wooden spoon or spatula and gently mix the

ingredients by folding scoops of mixture from the bottom of the bowl on to the top of

the mixture until it is all just combined. Rotating the bowl between each fold will help

the ingredients mix.

Grill: Cooked quickly under a hot grill. Always ask an adult to help you grill food.

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Marinate: Soak food in a ‘marinade’ before cooking. Marinating adds flavour to the

food and can make it more tender. If you can it’s best to marinate overnight. If you

don’t have enough time marinate the food before you do any other steps in the recipe.

Rubbing in: You might see this term used in pastry recipes where butter and flour are

to be mixed together. Chop the cold butter into little pieces and add it to the flour.

Wash your hands and make sure they are completely dry. Using your finger tips lightly

rub the butter and flour together to mix them. When all the butter and flour is mixed

together the mixture should look like biscuit crumbs.

Seasoning: Adding salt, pepper, herbs and/or spices to flavour the flavour

Shallow fry: To cook food in a fry pan with a small amount of oil. The amount of oil

needed to shallow fry should be just enough to coat the surface of the pan.

Steam: Cook food using steam from boiling water. Steaming is a great way to cook

without the need for oil and is also great for keeping vitamins and minerals inside

vegetables when they are cooking. You will need to ask an adult to help you steam food

Steaming in usually done with a special saucepan or using a bamboo steamer. To steam

get a pot on the stove with plenty of water and the steamer on top. Make sure that the

steamer isn’t touching the water but also that there is enough water so that it doesn’t

all boil away when you are steaming. When the water is boiling turn it down just a little,

you want it to boil but not too hard. Place your food in the steamer and put the lid on.

Be careful when taking the lid off and make sure it is facing away from you so that you

don’t get burnt by the steam.

Stew: Cooking food slowly in a pot with a small amount of liquid. Stewing is usually done

with meat, vegetables and seasonings and is a great to cook tough pieces of meat as the

long slow cooking process makes them very soft and tender.

Sifting: Sifting is done to add air and separate lumps from flour before it’s used in

recipes. Sifting flour will make your food taste, look and feel better. To sift flour you

will need a sieve and a clean dry bowl. Measure out how much you need. Put the sieve

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over the bowl then add the flour. Gently wiggle the sieve from side to side while still

holding it over the bowl. The flour should fall through the sieve and into the bowl.

Sifting may also be done to mix different dry ingredients together or to remove lumps

from other dry ingredients such as icing sugar.

Simmering: Cooking a saucepan over a low heat so that you see bubbles slowly coming to

the surface

Stir fry: Asian technique for cooking food. Food is cooked very quickly with a small

amount of oil and over a high heat. The food must be stirred constantly when stir

frying. If the pan becomes too dry a small amount of water or stock may be added. Stir

frying is usually done in a wok.

Whisk: Whisking is a way of mixing ingredients with a whisk. The whisk allows lots of

air to become trapped inside the food which is what makes it light and fluffy. Mix the

ingredients in a bowl making big circles with the whisk. Rotating your wrist rather than

your arm will be less tiring.

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HOW TO...

Chop and onion

Cut the top (pointy end) off the onion off and peel off the dry flaky skin. Cut the onion

in half so that each half has half of the root left on making a half moon shape. Place

the onion on the chopping board with the cut side down. With the top of the onion

facing towards you and the root of the onion away from you make thin cuts through the

onion from the root to the top. DON’T cut through the root though as this is holding

the onion together. Turn the onion ¼ so that the root is on your left hand side (right

hand side if you are left handed) and cut across the sliced part of the onion. Try to

make the same size cuts as you did before to get pieces of diced onion all the same

shape.

Cook a plain omelette

You will need a small fry pan, mixing bowl a whisk and a fork or spatula. Crack three

eggs into a bowl and whisk until all the yolks and whites are all mixed together. Add

some cracked pepper and a small pinch of salt. Put the fry pan on the stove over a

medium- high heat, with a small amount of oil ~2tsp or enough to cover the bottom of

the pan. When the pan is hot the oil will shimmer, add the eggs. The eggs should start

to bubble up and cook on the bottom of the pan. Get your fork or spatula, whichever

you find easiest to use, and quickly mix the eggs in the pan using about 5- 10 circular

motions around the pan. The eggs should be free from the bottom. Spread the egg out

over the pan so that it makes a rough circle, preferably all the way to the edge of the

pan. There should still be a little bit of uncooked egg on the top. Turn the heat down to

low and leave on the heat for about 10- 30 seconds to brown the egg on the bottom.

Slide the spatula or fork underneath half of the egg and lift it up to fold it on top of

the other half. You will now have a half moon. Flip the egg onto a plate. Serve with toast

for breakfast or a salad for lunch or light dinner. Chill the omelette and slice into

strips and use as a filling in summer rolls.

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NOTE: You could make a log shaped omelette by folding one third of the egg into the

middle of the egg then flip the opposite edge of the egg into the middle. You could also

fill the omelette with toppings of your choice such as roast tomato and cheese, tinned

asparagus, sauté or roast mushrooms with chopped parsley and fetta cheese.

Cook pasta

The key to cooking yummy pasta is to cook it in plenty of boiling water. Place a large

pot, about three quarters full of water on the stove and bring to the boil over a high

heat. When the water is boiling pour in the amount of pasta that you want to cook. Stir

the pasta with a fork. Set the timer according to the cooking time written on the

packet. If the pot is boiling very quickly you will see lots and lots of small bubbles

coming to the surface very very quickly. If you see this turn the heat down just a little.

You want the pot to keep boiling but not TOO quickly. Stir the pasta with a fork two or

three times before the timer goes off. When the pasta is cooked ask an adult to

carefully pour the pasta and water into a colander placed over the sink. If you are not

going to add the pasta to the pasta sauce or serve it straight away you can stir a small

amount of olive oil into the pasta to stop them sticking together.

Cook perfect rice

In a measuring cup measure out how much rice you need. Place the rice in a colander and

run it under some cold running water. Mix the rice around under the water until the

water runs clear. This helps to remove the starch that makes rice sticky when it cooks.

Place the drained rice in a pot that has a snug fitting lid. In a measuring cup measure

out one and a half times as much water as you had rice and add this to the pot. Place

the pot on a high heat. When the rice and water is boiling quickly stir it with a fork, put

the lid on and turn down the heat as low as it will go. Set a timer for about 12 minutes.

Do not lift the lid in this time as the steam is needed in the pot to cook the rice. When

the timer goes carefully lift the lid. The rice should have little dimples on the surface,

this means that it is done. Fluff the rice by gently dragging the prongs of the fork

through the rice.

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NOTE: Brown rice has a delicious and nutty flavour and more fibre than white rice so

it’s better for you. Cook brown rice the same way that you do white rice however at

twice the amount of water than you have rice and set the timer for about 35 minutes.

Cut an avocado

Place the avocado on a chopping board and very carefully insert the knife inside it

lengthways until you feel the stone in the middle. Keep the knife in the same position

and cut all around the avocado. Remove the knife and pick up the avocado cupping it in

both of your hands and holding each side of the avocado with the cut in the middle.

Gently turn each half of the avocado in opposite directions so that the avocado halves

come apart. One side will have the stone in it. Remove the stone using a dessert or

kitchen spoon. Scoop out the avocado flesh by running the spoon between the flesh and

the skin. Prepare avocado as close to when you want to serve it as possible as it will go

brown when exposed to air. To stop this browning you can mix or rub it with some lemon

juice. If you are only using one half of the avocado and wish to save the other half for

later leave the stone in as this will stop the avocado from browning.

Roll out pastry

Take the pastry out of the fridge. Get two square sheets of baking paper and place the

pastry dough in between them both. Flatten the pastry with the heel of your hand. Get

a rolling pin and roll from the centre of the pastry toward the outer edges of the

pastry. Rotate the pastry to make sure that you roll it out evenly. When you have rolled

it out to the thickness that you want peel the baking paper off and put it loosely back

on top of the pastry. Carefully flip the baking paper and pastry over and peel off the

other sheet of baking paper.

Separate and egg

You will need to set up two clean bowls in front of you. Tap an egg sharply on the side

of the bowl or use the back of a butter knife. Holding the egg above the bowl, carefully

break the egg open with your thumbs letting the white fall into the bowl. Carefully tip

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the egg yolk from one half of the shell to the other allowing the white to fall into the

bowl. When all of the white is in the bowl place the egg yolk in the other bowl. NOTE:

If there is ANY yolk mixed in with the egg white the whites will not whip into firm

peaks.

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BACK TO BASICS RECIPES

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Crunchy Crostini

This recipe is great for new hands in the kitchen. There are a variety of types and textures of

vegetables for children to become familiar with washing, preparing and chopping. Children are

able to ‘design their own’ crostini which encourages acceptance of new foods.

Serves: 4

Ingredients

1 Baguette

1 Garlic clove

Olive Oil

Basil Pesto

Eggplant dip

Hommus

Tomato based pasta sauce

Low fat sliced ham

Sliced reduced fat cheese

Cottage cheese

Tinned tuna in spring water

Chives

Parsley

Celery

1 jar roast capsicum

Carrot

Cucumber

Tomato

Method:

Preparing the crostini toppings:

Cut the baguette into 2cm thick slices. Cutting the baguette on an angle will give

a bigger slice.

Pour some olive oil into a bowl

Slice the garlic clove in half

Chop the parsley and chives

Slice the tomato, capsicum, cucumber and celery

Peel and grate the carrot

Toasting and topping the crostini’s:

Heat the grill

Toast the baguette slices on both sides until golden brown

Rub both sides of the baguette with the cut side of the garlic clove

Using a pastry brush, brush the baguette with some olive oil

Top with toppings and combinations of your choice

Suggested Topping Combinations:

Tuna or salmon with cottage cheese, cucumber and chives

Eggplant dip with tomato and ham

Hommus with roast capsicum and parsley

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Basil pesto with cheese and tomato

Pasta sauce with tinned tuna and celery and chives

Share the meal together: Sit around a table and allow children to pick a crostini

from a platter.

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FRUIT SALAD

Children are presented with a large variety of fruits to become familiar with washing/preparing,

chopping fruits. You can add some flare to the presentation of this fruit salad, by arranging the

different colours of cut fruit pieces on a platter in the shape of a rainbow.

Ingredients:

Selection of Seasonal Fruit

Passionfruit (fresh or tinned)

Method:

Peel and cut the fruit into uniform sizes

Mix in a bowl and stir through passionfruit

Cover and keep in the fridge until serving

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FRUIT SMOOTHIE

A good ‘breakfast on the go’ option or a tasty afternoon treat. Fussy eaters will enjoy a change

to the presentation, texture, mouth feel and taste of the fruits in this recipe.

Serves: 4

Ingredients:

2 Punnets strawberries

1 Tbsp honey

2 Bananas

200g reduced fat, natural

yoghurt

1 Lemon

300ml reduced fat milk

Method:

Wipe the strawberries clean with a damp cloth

Cut the stalks off the strawberries

Peel and slice the banana and place it in the bowl with the strawberries

Squeeze the lemon and add the juice to the strawberries and bananas

Measure out the milk, yogurt and sugar and place everything in the blender

Whizz until smooth and frothy, this should take about one minute

Pour into glasses and keep in the fridge until serving

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ENGLISH MUFFIN PIZZA’S

What better way to spend a fun, family Friday night that making pizzas! You can alter what

ingredient you use as the base of this pizza, great alternatives are wholemeal pizza base,

Lebanese flat bread or pita bread pockets.

Serves: 6

Ingredients:

1 packet wholemeal or multigrain

English muffins

1 bottle tomato pizza sauce

500g packet reduced fat cheese

100g grated parmesan cheese

Reduced fat ham OR tuna in

spring water

1 jar marinated artichokes

4 fresh tomatoes

2 red capsicum

12 button mushrooms

3 zucchini

1 Spanish onion

Fresh Basil (optional)

Method:

Preparing the pizza muffin topping’s

Drain the tuna (if using) and marinated artichokes

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Slice the ham (if using)

Grate the cheese

Slice the capsicum, zucchini and tomato

Peel and slice the Spanish onion

Wipe the mushrooms clean with a clean damp cloth then slice

Assembling the Pizza Muffin’s

Split English muffins in half

Evenly spread the tomato sauce on the muffins

Sprinkle a small amount of cheese on the muffin

Spread with the sliced vegetables

Spread with a small amount of ham or tuna

Top with a small amount of grated mozzarella and parmesan

Grill until the cheese is melted and bubbly

Variations:

Use wholemeal tortilla, wraps or Lebanese bread instead of English muffins for

thin and crispy pizza.

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BUSH BEEF STIR FRY

Purchase some disposable noodle boxes from a variety store. Kids will love this healthy beef

noddle stir fry served in the traditional ‘fast food’ style!

Serves: 6

Ingredients:

1 x 450g packet fresh hokkien or

rice noodles

2 tsp Sunflower or canola oil

500g sliced beef

3Tbsp lite (salt reduced) soy

sauce

1 Tbsp sweet chilli sauce

1 tsp honey

1 Tbsp cornflour

Salt reduced chicken stock or

water

1 bunch bok choy

2 carrots

200g snow peas

1 head Broccoli

1 white onion

1 tin baby corn

1 capsicum

1 zucchini

2 cm knob ginger

1 garlic clove

Method:

Preparing the ingredient’s

Prepare the noodles following the directions on the packet

Prepare the sauce by mixing the soy sauce, sweet chilli sauce, honey and

cornflour

Peel the carrots and cut the in half lengthways. Slice into half moons on an

angle.

Wash the zucchini and cut the ends off. Cut in half lengthways. Slice into half

moons on a angle.

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Wash the capsicum, Cut in half and remove the seeds and slice into s3cm long

strips

Cut the ends off the onion. Cut in half and remove the papery skin. Slice.

Remove the ends off the snow peas and leave whole

Drain the baby corn

Crush the garlic

Finely grate the ginger

Slice the beef

Cooking the Bush Beef stir fry

Heat 1 tsp of the oil in the wok or frying pan and sear half the beef for a couple

of minutes so that it is brown on both sides. Remove beef from the pan into a

clean bowl. Add another teaspoon of oil and add the remaining beef. Cover with

foil to keep warm and set aside while you cook the vegetables.

Add the remaining oil. Add the carrots, broccoli and onion, ginger and garlic to

the pan, and fry for a few minutes stirring all the time. If the pan becomes too

dry add a small amount of chicken stock.

Add the zucchini, capsicum, ginger and garlic and stir fry for a few minutes

more

Add the snow pea, baby corn and bok choy and stir for a couple of minutes

Add the noodles and beef and stir so that everything is heated through

Add the sauce and mix everything together

Remove from heat and serve

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APPLE BERRY CRUMBLE

Perfect for a special treat on a cold winters night.

Serves: 12

Ingredients:

800g tin apple pie mix

300g frozen berries

1 Tbsp white sugar

½ cup water

2 tsp cinnamon

2 Tbsp flour

1 Tbsp brown sugar

120g toasted muesli

50g margarine

½ cup corn flakes

Method:

Combine apple, berries, sugar, water and cinnamon in a saucepan and bring to the

boil

Combine flour, brown sugar, muesli and butter in a mixing bowl. Rub the

margarine into the mixture using your fingertips

Stir in the cornflakes

Pour the apple/berry mixture into an ovenproof dish and sprinkle the muesli

mixture over the top

Bake uncovered for about 20 minutes until browned on top

Serve with reduced fat yoghurt or light custard

Variations:

In summer and spring substitute frozen berries for fresh berries OR make

apple and rhubarb crumble instead

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CORN AND ZUCCHINI FRITTERS

These little fitters are packed with vegetables. They are a great option for a hot weekend

breakfast.

Serves: 6 (3 fritters each)

Ingredients:

2 cups corn kernels- fresh

(around 2 corn cons), frozen or

tinned

3 zucchini

4 Tbsp basil

2 spring onions

¼ cup milk

1 cup self raising flour

2 eggs

Sunflower or canola or olive oil

Tomato relish or tomato salsa

Method:

Prepare the corn. If using fresh corn pull the husks off the corn and break in

half, they should snap in half quite easily. Stand the corn cobs on their end and

slice the fresh kernels off the cob with a knife. Warm a pan up with a little oil

and sauté the corn kernels for about 2- 3 minutes

Cut the ends of the zucchini and coursly grate it using a cheese grater

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Pick the basil leaves and roughly chop

Slice the spring onion

Make the batter by cracking the eggs into a bowl. Whisk the egg with the milk

then add the flour and baking powder and mix just until it’s smooth, don’t over

mix it or the fritters will become tough

Add the corn, zucchini, basil and spring onion and some salt and pepper

Heat the oil in a fry pan over a medium heat. Add a spoon full of the mixture to

the pan to form fritters, fry until golden brown on both sides

Drain on paper towel

Serve with tomato relish or tomato salsa

Variations:

For zucchini and haloumi fritters substitute the corn with 1 pkt of grated

haloumi and one extra zucchini, substitute the basil with mint and serve with

lemon wedges.

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CHICKEN BURGERS

This recipe is sure to please the aged old question ‘What’s for dinner mum?’

Serves: 6 (1 chicken burger each)

Ingredients:

2 chicken breasts (about 600g)

6 wholemeal bread rolls

Canola or sunflower oil

Salt and Pepper

2 Tbsp flour

½ tsp paprika1

Tbsp parsley (chopped)

1 lemon

2 carrot

Beetroot (tinned or fresh)

Iceberg or mesculun lettuce

Tomato or Onion Relish

Method:

Cut bread rolls in half

Slice chicken breasts in half

Mix the flour, salt, pepper and paprika and place in a plastic bag, add the chicken

breasts and shake so that the chicken is coated in flour

Wash and shred (if using iceberg) the lettuce

Slice the tomatoes

Grate the carrot

Drain the beetroot OR peel and grate (if using fresh beetroot)

Heat the oil in a pan, add the chicken breasts and cook a couple of minutes on

each side until golden brown

Remove chicken from pan and drain on paper towel

Squeeze lemon juice over the chicken

Toast the buns then spread with the relish and build your burger with the

chicken and salads

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Variations:

Mexican burgers: add some taco seasoning to the flour mix and use some tomato

salsa instead of tomato relish. Substitute the carrot and beetroot with some

fresh guacamole.

Fresh guacamole can be made by mashing one avocado with a fork and mixing with fresh

lime juice, ½ clove of garlic (crushed) and some chopped coriander and pepper to taste

Beef burgers: Substitute the chicken breasts with beef hamburger patties.

Beef burger patties can be made by mixing 300g premium mince, 1 lightly beaten egg,

handful chopped parsley, ¼ tsp ground cumin, 1tsp Dijon or French mustard, freshly

ground pepper. Shape into patties.

30

DELICIOUS DIPS AND DUNKERS

A healthy, tasty and visually colourful platter to take to a party!

Each dip serves: 8

CANNELLINI BEAN DIP

Ingredients:

1 tin cannellini beans

1 clove garlic

1 tsp ground cumin

2tsp paprika

1 lemon

2 tsp olive oil

2 Tbsp oregano

Method:

Drain the cannellini beans and place in a blender with the paprika, cumin and olive

oil

Juice the lemon and add the blender

Crush the garlic and add to the blender

Blend until smooth

BUTTER BEAN DIP

Same as above, but replace Cannellini beans with butter beans

TATZIKI

2 Lebanese cumbers – finely peeled and diced

2 x 175g tubs natural low fat yoghurt

2 garlic cloves crushed

1 lemon – juice squeezed

1 handful mint leaves chopped

Method:

Combine all ingredients in a small bowl – mix to combine

31

GUACAMOLE

2 ripe avocados

1 ripe tomato finely chopped

1 lemon – juice squeezed

1 clove garlic crushed

Method:

Cut avocado in half, ask an adult to help you remove the stone, scrap avocado

into a medium bowl.

Mash avocado with fork

Add chopped tomato, lemon juice and crushed garlic & stir until combined.

HUMMUS

Once 400g can chickpeas

One lemon – juice squeezed

2 tablespoons tahini

1 clove garlic crushed

2 tsp olive oil

1 tsp cumin

Method:

Drain the chickpeas and add to blender, process for a few seconds.

Add all other ingredients and process until smooth.

Serve selection of dips with delicious dunkers:

wholemeal Lebanese bread- chopped and toasted lightly in the oven

2 sticks celery –

2 carrot

2 cucumber

200g snow peas

2 zucchini

1 broccoli

1 red or yellow capsicum

32

PUMPKIN PESTO FRITTATA

This recipe can be cooked prepared in advance and simply reheat in the morning to beat o boring

breakfast! Leftovers are also really good for the school lunch box.

Serves: 6

Ingredients:

6 eggs

500g piece jap pumpkin

1 head broccoli (about 250g)

2 Tbsp basil pesto

Ground pepper

Olive Oil

Method:

Cut the skin off the pumpkin, scoop out the seeds and cut into 1cm pieces

Place the pumpkin in microwave proof dish with a splash of water, cover and cook

in 1- 2 minute bursts in the microwave (high setting) until tender. Stir the

pumpkin between each burst so that it cooks evenly. This will take around 5-6

minutes. Drain the excess cooking liquid off the cooked pumpkin.

Wash the broccoli and cut into small florets

Place the broccoli in microwave (high setting) proof dish with a splash of water,

cover and cook in the microwave in 30 second bursts until tender. Stir the

broccoli between each burst so that it cooks evenly. Be careful not to overcook

the broccoli, it should take around 1-2 minutes. Drain the excess liquid off the

cooked broccoli.

Crack the eggs into a bowl and beat with a whisk or fork

Add the pesto to the eggs along with some ground pepper and beat until

everything is well combined

33

Place a large non stick frying pan over a medium- high heat and add a small

amount of olive oil, enough to thinly cover the base of the fry pan

Add the pumpkin and broccoli and mix until warmed through

Add the eggs and turn the heat down to low. Gently shake the pan to allow the

egg mixture to flow through the pumpkin and broccoli.

Cook gently over a low flame until the eggs are set in the middle. Placing a lid

over the top of the frying pan for 2- 3 minutes to help the egg on top cook.

Flip the cooked frittata onto a chopping board by placing the board over the fry

pan and turning upside down.

Cut the frittata into wedges, may be served with a green salad on the side

Frittata can be served hot or cold

NOTE: If you don’t have a stovetop you can bake the frittata in the oven. Spread out

the pumpkin evenly in a shallow baking ray lined with baking paper, pour over the eggs

and bake in a pre-heated 180˚C oven until the eggs are set in the middle. This will take

~ 30mins depending on the size and shape of the tray.

Variations:

Frittata makes an excellent lunchbox idea

Any vegetables can be used. Frittata is a great way to use up leftover

vegetables.

Make a spring vegetable frittata with broccoli, baby carrots, green peas, green

beans, mint and fetta.

Try a Spanish tortilla with potato and crushed garlic, top with sliced roast

capsicum.

34

KEBABS

Great for any occasion, lunch, dinner or even a family barbeque.

Serves: 6 (2 kebabs each)

Ingredients:

500g skinless chicken breast

12 button mushrooms

2 zucchini

1 punnet cherry tomato

2 Spanish onion

1 red capsicum

100g snow peas

2cm knob ginger

2 cloves garlic

1 Tbsp soy sce

2 Tbsp oyster sce

1 Tbsp Canola or Sunflower oil

Bamboo Skewers

Lemon or Lime

Corriander (optional)

Method:

Soak the bamboo skewers in hot water

Peel and grate the ginger and place in a bowl big enough to hold the chicken

Crush the garlic into the same bowl then add the soy and oyster sauce

Cut the chicken into 2cm cubes and mix with the sauce. Cover with cling film and

place in the fridge

Crush the remaining clove of garlic into a bowl and mix with 1 Tbsp of oil and set

aside for when the kebabs will be cooked

Wipe the mushrooms clean with a damp cloth, trim the ends of the stems and

cut the mushrooms in half

Cut the ends off the zucchini, cut n half and then into 2cm half moons

Peel and cut the Spanish onion into 2 cm pieces

Cut the red capsicum into around 2 cm squares

Remove the ends off the snow peas and cut into 2cm pieces

35

Chop the coriander

Cut the lemon or lime into wedges

Thread the vegetables and the chicken onto the skewers, brush lightly with the

garlic oil

Cook the skewers on the grill or BBQ for about 8- 10 minutes turning the kebabs

halfway through so that they are cooked on all sides. Check that the chicken is

cooked by inserting a knife into the thickest piece of chicken on the skewer.

Serve sprinkled chopped corriander and lemon or lime wedges

36

TORTILLAS

Another family favourite. Preparing this meal using this recipe allows you to use as much or as

little spice as you like and incorporates lots of hidden vegetables.

Serves: 6

Ingredients:

Wholemeal tortillas

Iceberg lettuce

Reduced fat cottage cheese

Mincy Beans

250g lean beef mince

1 tin red kidney beans

1 brown onion

1 clove garlic

Sunflower or canola oil

1 tin chopped tomato

1 tsp ground cinnamon

2 tsp ground cumin

1 tsp ground coriander seed

Tobasco or hot sce

Tomato Salsa

3 tomatoes

½ Spanish onion

1 lime

2 Tbsp coriander

100g roast capsicum

Tobasco or chilli sce

Guacamole

2 avocado

½ Spanish Onion

1 clove garlic

1 lime

2 Tbsp corriander

Method:

To make the Mincy Beans

Chop the brown onion

37

Drain the beans and in a bowl mash them with a fork

Heat oil in a fry pan, add onion and crushed garlic clove

Add the spices and fry for a minute or so, until you begin to smell them

Add the mince and fry until brown

Add the chopped tomatoes and mashed beans

Bring to the boil then reduce to a simmer

Simmer on a low heat about 15 minutes until thick and rich

Add a few drops of tobasco/chilli sauce to taste

Making the Tomato Salsa

Cut the tomatoes in half and squeeze the seeds and juice into a mixing bowl

(like you would squeeze a lemon)

Chop the tomato flesh and add to the seeds

Chop the roast capsicum

Chop the Spanish onion

Chop the coriander

Combine all ingredients and add a squeeze of lime juice, some salt and pepper

and a few drops of tobasco/chilli sauce to taste

Making the Guacamole

Cut the avocado in half and using a spoon remove the seed

Using the same spoon scoop out the avocado flesh from the skin

Place the avocado in a bowl and mash with a fork

Chop the coriander and add to the avocado

Add crushed garlic, a sqeeze of lime juice and some salt and pepper to taste

To Assemble the Tortillas

38

Wash and shred the iceberg lettuce

Warm the tortillas according to the instruction on the packet

Fill the warm tortilla with some mincy beans, guacamole, lettuce, salsa and

cottage cheese

Variations:

To make quesadillas lay out the tortillas flat and spread a thin amount of mincy

beans over half of the tortilla, top with some grated reduce fat cheese and fold

the tortilla over to make a half moon shape. Place the whole tortilla in a pan with

a small amount of oil and fry until golden brown. Flip tortilla over and fry until

golden brown on both sides. Top with salsa and guacamole.

For a breakfast idea try making Huevos Rancheros. Heat a small amount of oil in

a pan and add one egg and fry until the white is set. Place egg on top of a warm

tortilla and serve with salsa, guacamole and reduced fat cottage cheese.

Corn salsa can be made but mixing a tin of corn kernels with 2 chopped

tomatoes, 1 sliced spring onion, Handful of chopped fresh coriander and the

juice of one lime

39

SUMMER RICE PAPER ROLLS

This recipe doesn’t involve any cooking with appliances or hot surfaces, so is a great opportunity

of younger children to get in the kitchen.

Serves: 4

Ingredients:

1 packet rice paper sheets

¼ packet rice vermicelli

½ bunch mint

2 Tbsp sweet chilli sauce

2 Lebanese cucumber

100g snow peas

½ tin baby corn

2 carrots

Method:

Cook the noodles according to the instructions on the packet, cool and mix with

sweet chilli sauce

Wash and pick the leaves of mint off the stems

40

Cut the cucumber, snow peas and carrots into 4cm matchsticks

Drain the baby corn and cut the spears in half lengthways

When you are ready to make your rice paper rolls place a sheet of rice paper

into a bowl of warm water for ~ 10 seconds. or until it goes limp, remove from

the water and Lay it out flat on a chopping board or clean tea towel placed on

the bench. NOTE: its ok of the rice paper is still a little hard when you remove

it from the water as the rice paper will continue to soften. Be careful not to

leave the rice paper in the water for loo long otherwise it will tear and be

difficult to roll.

Place a few mint leaves on one edge of the rice paper, top with a small amount of

noodles, followed by sticks of cucumber, carrot, snow peas and baby corn, be

careful not to overfill or else the rolls will be hard to roll

Roll up the rice paper so that the filling is just covered but you still have some

rice paper left to roll, fold the edges into the middle and continue rolling so that

you have a cigar shape.

Store rice paper rolls on a plate covered with a clean damp tea towel or damp

piece of paper towel

Serve with some extra sweet chilli sauce

Variations:

Rice paper rolls make excellent lunchbox ideas

Rice paper rolls can be filled with anything you like other good fillings include

prawns, cold chicken, peanuts, plain omelette, green beans, sugar snap peas,

asparagus, avocado, iceberg or cos lettuce, Vietnamese mint, shallots, or

corriander.

41

CHOW MIEN

Mince is a cheap and versatile ingredient and great for family budgets. This recipe has great

flavours that kids will enjoy.

Serves: 6

Ingredients:

800g packet Hokkien noodles

2 tsp Sunflower or canola oil

500g sliced beef

2 Tbsp lite (salt reduced) soy

sauce

1 lemon

1 bunch bok choy

2 carrots

100g green or snake beans

100g snow peas

4 shallots

1 tin baby corn

1 capsicum

1 garlic clove

Reduced salt chicken stock OR

water

Method:

Prepare the noodles following the directions on the packet

Prepare the sauce by mixing the soy sauce and lemon juice in a measuring jug

Cut the carrots, beans, capsicum, snow peas and shallots into 4cm matchsticks

Drain the baby corn and cut in half lengthways

Cut the end of the bok choy and wash the leaves well. Cut the larger leaves in

half lengthways

Peel and grate the ginger

Crush the garlic

Slice the beef

Heat the oil in the wok or frying pan and sear the beef for a couple of minutes

so that it is brown on both sides. Remove beef from the pan and place in a clean

bowl. Cover with foil to keep warm and set aside.

42

Add the carrots, ginger and garlic to the pan, and fry for a few minutes stirring

all the time. If the pan becomes too dry add a small amount of chicken stock or

water.

Add the snow pea, spring onions and bok choy and stir for a couple of minutes

Add the noodles and beef and stir so that everything is heated through

Add the sauce and mix everything together

Remove from heat and serve

Variations:

Cook chicken OR pork instead of beef

Prawns or pieces of white fish or salmon could be used instead of meat

When cooking this dish at home children may add nuts such as cashew, peanut or

almond

43

PUMPKIN SOUP

A homely recipe that warms form the inside out! This recipe can be made in bulk as it freezes

well.

Serves: 6

Ingredients:

500g butternut pumpkin

2 carrots

1 onion

Crushed garlic

500mls salt reduced chicken

stock

Olive oil

Method:

Roughly chop pumpkin, carrot and onion

Add tablespoon oil to a hot pan

Add garlic and onion and cook for 5 mins

Add pumpkin, carrot and stock and bring to the boil

Simmer for 20 minutes or until vegetables are tender

Allow to cool and process with a stick blender

Variations:

All varieties of pumpkin are suitable for this recipe

Add a tin of red lentils for pumpkin and lentil soup

Add 1 tsp each of cumin and coriander or a Tbsp curry powder for spiced

pumpkin soup

44

HOME MADE BAKED BEANS

Beans can be classified as both a vegetable and a meat alternative. This is because they

have good amounts of protein, iron, zinc and B vitamins. Good for kids and adults!

Serves: 6

Ingredients:

400g tin cannellini,or berlotti

bean beans (reduced salt if

available)

400g tin salt reduced chopped

tomatoes

1 Tbsp salt reduced tomato paste

1 stick celery

1 red capsicum

1 brown onion

1 carrot

1 clove garlic

1 Tbsp Maple syrup

2 tsp mustard

3 tsp paprika

1 bay leaf

Olive Oil

Wholegrain bread for toasting

Method:

Wash, peel and dice the onion, capsicum, carrot and celery

Crush the garlic

45

Drain the beans

Heat the oil in a saucepan over a medium heat, add the chopped onion and sauté

until the onion becomes soft and translucent

Add the celery and capsicum and continue to sauté until the capsicum begins to

soften, this should take around 3-4 minutes

Add the garlic and sauté 1-2 minutes more

Add the tomato paste and paprika and continue to stir over a medium heat for 1-

2 minutes more

Add the all the remaining ingredients turn up the heat to bring the mixture to a

boil then reduce to a simmer, add a little water if the beans look too dry. Place

the lid on and reduce to a simmer. Continue to simmer for around 15 minutes, the

beans will be ready when the vegetables are soft.

Serve with hot toast

Variations:

Bake some whole potatoes with their skin still on in a 180˚C oven for ~ 60

minutes or until cooked through. Split the baked potato by cutting a cross shape

through the top. Spoon the baked bean on top of the potato and serve with a

green salad for a healthy, economical and tasty lunch or dinner

At home a large amount of homemade baked beans can be made and frozen for a

quick healthy meal later

46

BAKED POTATOES

This recipe is a really quick an easy meal option. On busy days, make a habit of falling

back to basic microwave meals rather than opting for takeaway food. Not only is it a

healthier choice, but will also save you money! This simple recipe has many variations by

alternating the topping that you serve it with

Ingredients:

Whole potatoes, roughly about the size of your fist

Method:

Scrub potatoes to remove any dirt from skin

Prick the potato with a knife on either side

Wrap the potato in a clean sheet of kitchen towel

Place in microwave on high for aprroximately 3 minutes (add an extra 1 minute

per potato)

Turn over and microwave on high for a further 3 mintues (or until soft)

Be careful as you remove the potatoes from the microwave as the will be hot to

touch ans steam may be caught beneath the layer of kitchen towel

Cut an ‘X’ shape in on one side of the potato and use the kitchen towel to press

the potato open.

Top with your choice of toppings

Suggested toppings:

Grated cheese with sliced ham & pineapple

Baked Beans and cheese

Left over mince (eg bolognaise, Mexican mince)

Natural yoghurt with chives

Refried beans/tomato salsa and coriander

47

CHEESY TREES AND CLOUDS

Engage your child’s imagination with this simple recipe!

Serves 2

Ingredients

1 cup broccoli florets

1 cup cauliflower florets

1 tsp canola margarine

2 tsp pain flower

2/3 cup low fat milk

20g red fat cheese (e.g. Kraft free processed cheese slice or similar)

Method:

Microwave broccoli and cauliflower until cooked to desired softness

Make the sauce by melting margarine in saucepan and stirring in flour

Cook for about 1 minute and very slowly add milk, stirring constantly until

mixture starts to thicken

Add the cheese slice and stir until melts through & sauce thickens

Add additional milk if a thinner sauce is desired

Pour sauce over vegetables

48

CHICKEN NUGGETS

A healthy take on a childhood favourite

Serves 4

Ingredients

Oil spray

2 Chicken breasts

2 eggs beaten

2 cups wholemeal breadcrumbs (pre-packaged or homemade)

Method

Line an electric fry pan with non-stick baking paper, set temperature to 150

degrees

Cut chicken breasts into fine chunks

Dip chicken chunks in egg and roll in crumbs

Spray the pan lightly with oil, place chicken in pan and cook for 5 minutes on

either side (or until brown)

Keep covered and warm in a preheated oven, until ready to serve.

Serve with your child’s favourite vegetables!

49

FRIED RICE

Commercially bought fried rice can be loaded with unhealthy fats, but by making it at

home you can decrease the amount of fat and increase the amount of vegetables!

Serves 4

Ingredients

2 eggs

3 lengths of spring onion

½ cup frozen corn kernels

½ cup frozen peas

1 large carrot (grated or thinly sliced)

¼ of a cabbage (shredded finely)

1 yellow (or green/red) capsicum (finely chopped)

1 cup of snow peas (trimmed and cut in half)

4 cups of COOKED white OR brown rice, or a combination of both

Spray oil

1 Tablespoon salt reduced soy sauce

Method:

Ahead of time prepare the rice by cooking according to the packet directions

and allow to cool.

Prepare the vegetables:

o Slice the spring onions

o Measure out frozen corn & peas and begin to thaw

o Chop or grate the carrot

o Shred the cabbage

o Finely chop the capsicum

o Prepare the snow peas

Whisk eggs together in a small bowl

Spray a non-stick pan with olive oil

50

Pour eggs into pan into a thin layer (like an omelette). Once the egg has cooked

through, flip out and when cool to touch roll and chop into slices.

Spray pan again with oil, and then add the vegetables to the pan, stir fry for

approximately 5-7min or until soft

51

HOMEMADE FISH AND CHIPS

A ‘Takeaway’ treat made healthy in your own kitchen!

Serves: 4

Ingredients:

Frozen oven baked Crumbed fish- 4 fillets

460g oven baked chips

Coles 4 leaf salad mix

1 carrot

1 tomato

½ red onion

Olive oil spray

½ teaspoon olive oil

½ teaspoon balsamic or other vinegar

Method:

Preheat oven to 180 degrees, or as per packet instructions. Cover a large baking

tray with foil and lightly spray it with olive oil. Add the fish and chips to the

tray and lightly spray them with olive oil before placing the tray in the oven.

Cook for 18 minutes, or as directed.

Meanwhile, chop the carrot, red onion and tomato. Toss the mixed leaf salad,

tomato and carrot together, and add the oil and vinegar.

Carefully remove the tray from the oven and serve up the fish, chips and salad.

52

RATATOUILLE

Ratatouille is a traditional French stewed vegetables dish. The name of this dish was

made famous by the Pixar animation film ‘Ratatouille’ about a rat who dreams of

becoming a famous chef!

Serves 8

Ingredients:

1 tablespoon olive oil.

2 garlic cloves (or 1 tsp crushed garlic)

1 red onion – roughly chopped

3 zucchinis – chopped into chunks

2 red capsicums – chopped into chunks

2 green capsicums

1 large eggplant chopped into chucks

2 cans peeled& chopped tomatoes

2 tsp oregano

2 tsp basil flakes

Method:

In a saucepan, heat the olive oil, then add the onion and garlic and stir fry until

fragrant

Add chopped vegetables and stir to combine

Add tomatoes and herbs.

Simmer for ~30mins, or until vegetables are soften and sauce is thick

Serve with boiled pasta.

53

VEGE-SPAGHETTI BOLOGNAISE

Spaghetti bolognaise is a true family favourite. Traditionally this dish is meat filled tomato

based sauce that covers pastas, and is probably one of the most eaten Italian dishes.

This variation includes lots of carefully selected vegetables that imparts flavour, colour and

texture to the dish, but in a subtle way that fussy eaters may not even notice!

The addition of lentils to this recipe acts as a meat extender, so the overall cost of the meal is

good for the budget conscious.

Serves: 4

Ingredients:

400 grams lean mince beef

1 tablespoon canola oil to grease frypan

1 can of lentils

1 can crushed tomatoes

1 medium onion

1 medium carrot

1 medium zucchini

2 beef stock cubes dissolved in 250ml HOT water

1 sachet tomato paste

1 tablespoon dried Tuscan herbs

Salt and pepper to season

70g spaghetti (precooked) per person

Method:

Dice the onion. Fry the onion in the frypan over MEDIUM heat with some

canola oil until it begins to brown.

Add the mince to the fry pan with the onion and continue to cook until

the mince is brown through. Continue to stir as it cooks.

While the mince is browning, grate the carrot and zucchini.

54

When the mince is cooked add:

the tin of crushed tomatoes

the grated carrot and zucchini

the 2 stock cubes which should be dissolved in 250ml of HOT water.

Continue to stir over low heat and allow some of the juices to evaporate.

Add the sachet of tomato paste, 1 tablespoon of dried Tuscan herbs and salt &

pepper.

Allow the Bolognese to simmer over LOW heat for 20 minutes, stirring

occasionally.

Boil some water in a large saucepan (3/4 full). Add the spaghetti (70grams

per person). Cook the spaghetti for 13 minutes then strain.

8) Now serve up some of the spaghetti on your plate and top off with some

Bolognese sauce.

Variations:

Other vegetables that go well in this dish include capsicum, mushrooms.

55

WALLY’S WALDORF SALAD

Salads don’t always have to be exclusive to vegetables. The apples in this delicious salad

give a sweet crunch that kids will love!

Serves 6-8

Ingredients:

1 bunch baby cos lettuce leaves torn

2 stalks celery – finely sliced

2 red apples, cored and finely sliced

2 green apples cored and finely sliced

½ cup roughly chopped walnuts

Dressing:

½ cup low fat natural yoghurt

½ cup low fat mayonnaise

1 tsp lemon juice

Method:

Mix to combine all salad dressing ingredients in a small bowl

Combine all salad ingredients in a large bowl

Add dressing to salad and toss to combine