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Nutrition

 

Check out the 'Australian Dietary Guidelines Website

 

 

Click Here 'EatForHealth' webpage

 

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RECIPES*

 

Meatballs with ‘Spaghetti’

 

Emily Scott - Meatballs with SpaghettiServes 4

Ingredients

MEATBALLS

500g lean beef mince
1 tsp crushed garlic
1 small onion, grated
1 apple, peeled and grated
1 small carrot, grated
125g ricotta cheese, drained
1/3 cup fresh breadcrumbs
¼ cup freshly grated parmesan cheese
½ cup freshly chopped parsley
1 egg
1 pinch of nutmeg
1 pinch of paprika
4 cups napolitana fresh tomato sauce

 

SPAGHETTI

1 leek, cut into thin strips
6 zucchinis, sliced into spaghetti using a mandolin or spiraliser
1 tsp olive oil
black pepper
squeeze of lemon

 

Method

1. Preheat the oven to 180°C. Combine mince, garlic, onion, apple and carrot in a bowl, and mix until all ingredients are combined.

2. Add ricotta, breadcrumbs, parmesan, parsley, egg and spices to the bowl and mix until well combined. Shape into meatballs and place into an ovenproof dish.

3. Pour tomato sauce over meatballs and cover and bake for ten minutes. Remove lid and bake for a further 15 minutes or until meatballs are cooked through.

4. Meanwhile cook the leek in a pan over medium heat with olive oil. Add the zucchini and toss through for a few seconds until warm. Season spaghetti with a little lemon and black pepper, divide between serving plates and top with the meatballs.

5. Serve sprinkled with fresh chopped parsley and a little grated parmesan.

 

 

Recipe by Emily Scott

 

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Baked Crispy Fish Pieces

 

Preparation time: 10 minutes
Cooking time: 10 minutes
Serving size: 4
 

2 tbsp plain flour
freshly ground pepper, to taste
1 egg lightly whisked
2 tbsp reduced fat milk
1 cup (70g/2 1/2 oz) firmly packed bread crumbs (from day old multigrain bread toasted)
1/2 cup (30g/1oz) finely shredded parmesan (optional)
450g (1lb) boned skinless white fish fillets
olive oil cooking spray
Lettuce, cucumber and capsicum salad, to serve

 

Preheat oven to 220°C (425°F/Gas 7) and line an oven tray with non-stick baking paper.

Spread the flour on a plate and season with pepper. Use a fork to whisk together the egg and milk in a shallow bowl. Combine the breadcrumbs and parmesan, if using, and spread on a plate.

Cut each fish fillet into manageable protions. Lightly dust the fish pieces with flour. Dip into the egg mixture, allowing any excess to drip off, and then coat well in the breadcrumb mixture, pressing the crumbs firmly so they stick. Place the coated fish pieces on the lined tray.

Lightly spray both sides of the fish pieces with the olive oil. Bake for 10 minutes or until golden, crisp and just cooked through, turning the pieces over halfway through cooking time.

Serve immediately accompanied by the salad.

 

Recipe Courtesy of Prof Jennie Brand-Miller, Kaye Foster-Powell, Anneka Manning and Phillipa Sandall from THE LOW GI COOKBOOK Healthy Meals the Kids Will Love. Photography by Ian Hofstetter.

Published by Hatchett Australia.

 

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Teriyaki and Mango Cream Chicken

 

Serving size: 4

1 x 500g Jalna Low Fat Greek Style Natural or Jalna Fat Free BioDynamic Organic Yoghourt
1/2 cup thick teriyaki sauce (we used Kikkoman brand)
4 chicken breasts, skin removed, halved horizontally
1 tablespoon oil
2 teaspoons cornflour
1 tablespoon each chopped chives & rosemary
1 mango, peeled and diced

 

Combine yoghourt and teriyaki sauce.  Pour half over chicken breasts and marinate for 10 minutes or longer, if time permits.  Heat oil in frypan and cook chicken until golden and cooked through.  Remove from pan.

Whisk cornflour and 2 tablespoons reserved sauce until smooth.  Combine with remaining sauce and herbs, reserving a few for garnish, and cook in pan over moderate heat until thickened. Stir in mango and serve over chicken, garnished with extra herbs. Serve with steamed seasonal vegetables.

 

Tip: Chicken can be substituted with fish or veal.

Recipe courtesy of Jalna

 

*RECIPES COURTSEY OF:

 

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Healthy Eating TIPS

 

1) EAT AT LEAST TWO SERVES OF FRUIT AND FIVE SERVES OF VEGETABLES EVERY DAY

 

 

HERE ARE SOME WAYS TO GET STARTED

 

  • Eat one more piece of fruit and one more serve of vegetables than you eat now
  • Add fruit and/or vegetable to every meal and snack
  • Add fruit to your cereal or toast for breakfast
  • Add salad to your lunch
  • Choose fresh, dried or tinned fruit or raw vegetables as a snack
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2) EAT BREAKFAST EVERY DAY


 

TRY THESE IDEAS

 

  • Wholegrain cereal with fresh or tinned fruit and low fat milk
  • Wholegrain or fruit toast with mashed banana or stewed apple
  • A fruit smoothie made with fruit, reduced fat milk and reduced fat yogurt
  • Grilled mushrooms and tomatoes on wholegrain toast

 

3) FOR THOSE ON THE RUN

 

TRY THESE IDEAS 

 

  • A glass of milk or a tub of yoghurt and a piece of frest fruit
  • A fruit smoothie
  • A high fibre cereal bar with less suagr and fat with a glass of milk
  • Keep a box of cereal at your workplace so you can eat when you arrive at work