Post on 06-Jun-2019
This booklet was developed by Toi Tangata and the Heart Foundation
Toi Tangata
12 Normanby Road PfizerBuilding MtEden Auckland www.toitangata.co.nz
HeartFoundationNationalOffice
9KalmiaStreetEllerslie1051 POBox17160 Greenlane Auckland1546 www.heartfoundation.org.nz
Fuelled4life
Forinformationabouthealthyeating forearlychildhoodeducationservices visitwww.fuelled4life.org.nz
ISBN978-1-927263-23-5
Published2014bytheHeartFoundation
POBox17160, Greenlane, Auckland1546 NewZealand.
©CrownCopyright2014.
ContentsKia ora 4How does it work? 4Resources 5HealthyEatingInEarlyChildhoodEducationServices 6EverydayFoods 7SometimesFoods 8OccasionalFoods 9ProductGroup1:Drinks 10ProductGroup2:Vegetables&Fruit 12ProductGroup3:Breads&Cereals 13ProductGroup4:Milk&MilkProducts 14ProductGroup5:Meat,Fish,Poultry &MeatAlternatives 15ProductGroup6:MixedMealDishes 16ProductGroup7:SnackItems 17Plan Healthy Menus (Children1–5) 18MenuPlanningTemplate 20IdeasForMenuPlanning 21WeeklyMenuTemplate 22SampleMenu–WeekOne 24SampleMenu–WeekTwo 26Prepare&CookHealthyFood 28
Recipe SectionBeef&VegeKebabs 30BBQMussels 31BBQ&FishKebabs 32Carrot&RaisinMuffins 33PotikiSalad 34FeijoaCrumble 35BakedChickenNuggets 36FruitJellyCups 37Apple&BlueberryPikelets 38Weights&Measures 39
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Kia oraThisbookletistheresultofapartnershipbetweenToiTangataandtheHeartFoundation.Thepurposeistofosterthelanguageandpromotehealthyeatingforourtamariki.ToiteKupuliterallymeansholdfasttothelanguage.ItisourambitiontosupportthehealthandvitalityoftereoMāoribyexpandingvocabularyandsupportthehealthofwhanaubyprovidingeasytouseinformationaboutnutritionandhealthyeating.
ThebooklethasbeendevelopedtoaccompanytheToiteKupunutritiondictionary.Thepapakupu(minidictionary)containskupuaboutkai,thetypesofkai,thepreparationofkai,thecookingofkaiandthepreservationofkai.Askaihasastrongconnectiontohealthwehavealsoincludedanumberofhealthbasedkupu.Youcanusethedictionaryfortranslatingthetermsinthisbooklet.
TheinformationabouthealthyfoodandbeveragescomesfromtheHeartFoundation’sFuelled4life.Forpeopleinvolvedinselectingfoodsanddrinks,Fuelled4lifeisapracticaltoolthatcanbeusedtoidentifyandofferhealthyfoodchoicestochildren.
How does it work?Fuelled4lifesimplifiesthechoiceoffoodsanddrinksintotwocategories;everydayandsometimesoptions.Fuelled4lifehasspecificnutrientcriteriathatfoodsanddrinksmustmeettofitintothesecategories.Byselectingyourfoodanddrinksfromtheseoptionsyouaremakingsuretheyarehealthierchoices. BysigninguptoFuelled4lifeatwww.fuelled4life.org.nzyouwillreceiveaBuyers’Guidewithover650healthierfoodanddrinkchoicestohelpyoumakehealthierselections.Youwillalsoreceiveane-newsletteronceatermwithsuggestionsforimprovingthefoodservedtotamarikiandrecipestohelpKōhangaReo/earlychildhoodeducation(ECE)servicesaccessandprepare healthierkai.
Wehopeyoufindthisresourcehelpful.
Kotereokiarere,kotereokiatika,kotereokiaMāori.
ResourcesThefollowinglinksareprovidedtohelpyouprovidehealthierfoodinyourKōhangaReo/ECEservice.
• Fuelled4lifehasrecipes,tipsandalistofhealthierproducts. Signuponlinetoreceiveoure-newsletter. www.fuelled4life.org.nz
• TheHeartFoundationwebsitehasgreatinformationaboutcatering. www.heartfoundation.org.nz/programmes-resources/food-industry-and-hospitality/Hospitality-Hub/specific-food-service-sectors/marae
• HeartFoundationprogrammesandresourcesforECEservicesandschools www.heartfoundation.org.nz/programmes-resources
• TheMinistryofHealthhasusefulinformationaboutnutrition. www.health.govt.nz/our-work/preventative-health-wellness/nutrition?mega=Our%20work&title=Nutrition
• ToiTangataResources www.toitangata.co.nz/resources
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Everyday Foods Everydayfoodsarefoodsfromthefourmainfoodgroups.Thesefoodsanddrinksarethehealthiestchoices.Everydayfoodsanddrinksarelowerinenergy,fat,sugarandsaltthantheothertwocategoriessoareappropriateforeverydayconsumption.Mostofthemenuchoicesshouldbeeverydayitems. Encourageandpromoteeverydayfoodsanddrinks. Chooseavarietyofthesedifferenttypesoffoods:
• Vegetablesandfruit• Milkandmilkproducts(forexample,yoghurt,cheese)andalternatives• Leanmeat,fish,poultry,eggs,driedpeas,beansandlentils• Breads,cereals,rice,pastaandnoodles• Wateristhebestdrink–haveplentyofwateravailableeveryday
Healthy Eating In Early Childhood Education ServicesEatinghealthyfoodinearlychildhoodhasaneffectonchildren’sgrowth,behaviourandhealth.Evidenceshowsthat:
• breastfeedingprovidesoptimumnutritionforinfants• breastfeedingassistsinfants’physicalandemotionaldevelopment• introducingcomplementaryfoodstooearlycanincreasetheriskofchildrendevelopingfoodallergies,eczema,asthma,irondeficiency,respiratorydiseaseanddiarrhoea
• infantsandtoddlerswhoaredeficientinironcanhavepermanentandpotentiallyirreversibleimpairedgrowthandintellectualandmotorperformance,includingbasiclearningskills
• obesechildrenaremorelikelytobecomeobeseadults,especiallyiftheirparentsareobese.
Allnutrientsrequiredforactivity,growthanddevelopmentareprovidedbythefoodsanddrinksconsumed.Sincebabies,toddlersandyoungchildrencanonlyeatwhattheyaregiven,theresponsibilitylieswithallcarers,includingthoseattheECEservice,toensurethatwhatchildrenaregivenmeetstheirnutritionalneeds. Manychildrenspendalldayattheearlychildhoodeducationservice,soitisimportantthatthefoodprovidedisnutritionallyadequate.
Earlychildhoodisalsoatimewhenlifelongeatinghabitsarebeingformed.ECEservicescanplayanimportantroleincreatingacultureofhealthyeatingandinhelpingchildrentodevelopthehealthyfoodbehavioursthatwillsupportthemtogrowintohealthyadults.
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Sometimes Foods Sometimesfoodsanddrinksarestillgoodchoicesbutareabithigherinenergy,fat,sugarandsalt,andshouldbeeateninmoderation.Sometimesfoodsshouldnotdominatethechoicesavailable.ECEservicesarerecommendedtorestrictthesefoodsanddrinksby:
• offeringappropriateservingsizes• reducingthenumberoftheseitemsonthemenu• offeringtheseitemslessoften
Althoughsometimesfoodsaresourcesofnutrients,includingvitamins&minerals,theyshouldnotdominatethechoicesavailablebecausetheyusually:
• containmoderatelevelsofsaturatedfat and/orsaltand/oraddedsugar
• cancontributetoanintakeoftoomany kilojoules(energy).
Amenuthatcontainsmostlysometimesfoodscan providechildrenwithtoomanykilojoules(energy). Youcanlimitthesefoodsbyservingsmaller portionsofsometimesfoodsthaneverydayfoods. Thesefoodscancontributetoahealthydietbut shouldnotdominatethemenuattheexpenseof healthiereverydayfoodchoices. IdeallythefoodsofferedattheECEservice shouldbemostlyeverydayfoodswitha fewsometimesfoods.
Theterm‘sometimes’doesnotmean thattheycannotbeservedeveryday. Plainbiscuitsforexample,maybe eateneveryday,yettheyshouldonly beeateninverysmallquantities; onebiscuitperdayisplentyforyoung children.Plainbiscuits(thatmeetthe nutritionalcriteria)arethereforedefined assometimesfoodsandshouldbe offeredwithavarietyofeverydayfoods suchasfruitandsandwiches.
Occasional Foods Thesefoodsarehighintotal/saturatedfatand/orsugarand/orsalt. Occasionalfoodsshouldnotbeprovidedbecause,ingeneral,they:
• arelowinvitaminsandmineralsandprovideminimalnutritionalvalue• containsignificantlevelsofsaturatedfatand/orsaltand/orsugar• usuallycontributeexcesskilojoules(energy).
Certainfoodsanddrinksautomaticallyfallintotheoccasionalfoodcategory.Thesefoodsare:
• confectionary1
• deep-friedfoods(forexample,chips,deep-friedfish)• full-sugarandartificiallysweetenedenergydrinks2
• full-sugarandartificiallysweetenedcarbonatedbeverages(forexample,softdrinks/fizzydrinks)
• flavouredwater,fortifiedwaterandsportsdrinks3
• anybeverageslabeledwith‘notrecommendedforchildren’.
1. Thetermconfectioneryreferstoarangeofsugar-basedproducts,includingboiledsweets(hardglasses),fattyemulsions(toffeesandcaramels),softcrystallineproducts(fudges),fullycrystallineproducts(fondants),gels(gums,pastilles,andjellies)andchocolate.
2. Energydrinksaredefinedasnon-alcoholicwater-basedflavouredbeveragesthatcontaincaffeineandmaycontaincarbohydrates,aminoacids,vitaminsandothersubstances,includingotherfoods,forthepurposeofenhancingperformance.
3. Asportsdrink(orelectrolytedrink)isadrinkformulatedandrepresentedassuitablefortherapidreplacementoffluid,carbohyrdates,electrolytesandminerals.
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Product Group 1: Drinks Childrenneedplentytodrinktokeeptheirbodiesfunctioning. Toddlersandyoungchildrenneedtobeconstantlyremindedtodrink. Wateristhebestdrinkforhydration;milkisalsogoodandisparticularlyvaluableasasourceofnutrientsforgrowingchildren.Fruitjuice,cordials,fizzydrinks,energydrinksorsportsdrinksarediscouragedforthisagegroupbecausetheyarehighinsugar,cancontaincaffeineandtheycontributetoweightgainandtoothdecay.Theyalsodevelopandreinforceatasteforsweetdrinks.
Water is best – drink freely • Haveplainwaterservedincupsorbottlesavailableallday.• Childrenshouldbeencouragedtodrinkplainwaterasabeveragefromanearlyage.Childrenbroughtupontapwateraremorelikelytocontinueapreferenceforwaterintoadulthood.
• Theadditionofvitaminsandmineralstowaterandotherdrinksisunnecessary–theexceptionbeingfluoridatedwater,whichhasaprovenbenefitfordentalhealth.
Plain milk is also a great drink • Plainmilkisanimportantsourceofcalciumandproteinforgrowingchildren.
• Cow’smilkshouldnotbegivenbeforeachildis12monthsold.• Wholemilkisrecommendedforchildrenaged1–2years. Reduced-fatandlow-fatmilkscanbeintroducedfrom2yearsofage.
• Limitmilkconsumptiontonomorethan500mlperday.Morethanthiscandisplacesolidfoodscontainingtheothernutrientsthatchildrenneed.
• Ifachilddoesnotdrinkcow’smilk,calcium-fortifiedsoymilkmaybeasuitablealternative.
• Unfortifiedmilksubstitutes,suchasricemilkandoatmilk,arenotnutritionallyadequatereplacementsforcow’smilk.Theyshouldnotbeprovidedforchildrenunder5yearsunlessonmedicaladvice.
• Offermilkatmorningandafternoontea.• Diluteflavouredmilkswithplainmilk.
Sweetened drinks are not recommended • Fizzydrinks,sportsdrinksandenergydrinksarenotappropriate.• Juice(ifserved)shouldbeverydilute(nomorethanfivepartswatertoonepartjuice)andonlyprovidedonceaday.Agoodwaytoensurethisdilutionistonearlyfillaglassorjugwithwaterandthenusethejuicetojustcolouritslightly.
Drinks
Huarākaumemeha Inuāwenewenekēā
Inuhākinakina Inuhihī
Inukīitehuka Inumirakatepe
Inupūngao Inuwhaihāhurākau
Miraka Mōhanihuarākau
Wai Waihuka
Waiwhaihā Waiwhakakaha
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Product Group 2: Vegetables & Fruit Vegetablesandfruit,whetherfresh,frozenorcanned,areexcellentfoodsforyoungchildren.Theyhavevirtuallynofatandarehighinfibre,vitamins,mineralsandantioxidants.Frozen,driedorcannedfruitandvegetablescanbenutritionallyequivalenttofreshvarieties.Youngchildrenshouldeatatleasttwoservingsoffruitandtwoservingsofvegetablesperday.
Gettingsmallchildrentoeatandlikevegetablescanbeachallengeforparentsandcaregivers.Introducingthemearlyandoftenisthebestwaytotrainyoungtastes.Itoftentakesupto12introductionsbeforeanewvegetableisaccepted;persistenceandgoodrolemodelingwillpayoffintheend.
Vegetables
Harore Huawhenuaraumāota
Kamokamo Kāpeti
Kōrare Kotami
Kūkamo Paukena
Pītiwae Pūpihi
Rengakura Rengamutu
Rētehi Riki
Roroaiti Rūpapa
Tutaekōau Uānīko
Uhikaramea Uhikura
Fruit
Āporo Ārani
Awakato Huakarape
Huakikorangi Huamangu
Niu Pea
Piki Pīti
Rāpere Rōpere
Tīere Tōmato
Product Group 3: Breads & Cereals Thisgroupincludesbreads,breakfastcereals,pasta,riceandothergrain-basedproducts.Beingrichincarbohydrate,suchfoodsarethebestsourceofenergyandanimportantsourceofproteinforgrowingchildren.Theyarealsorichinfibreandmanymicronutrients.
Servingmostlywholemealandhigher-fibrevarietiesoffoodsfromthisgroupisrecommended.However,youngchildrenhavesmallstomachsandtheirdigestivesystemsaremoresensitivetofibre.Iftheyarenotusedtoit,theymayneedtimetoadjust.Usingsomehigher-fibrevarietiesandincreasingfibregraduallywillallowtheirdigestivesystemstoadjustwhileensuringadequatefibreintake.
Breads & Cereals
Hanawetitōhi Karamupeti
Kihuparāoatere Komehe
Kuhukuhu Mutumutu
Ōti Ōtipēpē
Parani Parāoahuarākau
Parāoakakanorau Parāoakāriki
Parāoamiraparaone Parāoapāpapa
Parāoapīrori Parāoaporowhita
Parāoarimurapa Parehetakai
Pārihi Pihiketewīti
Pīta/Parehe Poroparāoa
Rahānia Raihiparai
Raihiraukikini Raukiripata
Rewana
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Product Group 4: Milk & Milk Products Youngchildrenneedmilkandmilkproductsforproteinandcalcium. Energyandproteinarenecessaryforgrowth,whilecalciumisnecessaryforthedevelopmentofstrongbonesandteeth.Youngchildrenneed2–3servingsfromthisgroupeachday.
Milk & milk products
Mirakahoi Mirakaititehinu
Mirakakorehinu Mirakananenane
Mirakatepe Mirakawhaihā
Mirakawhakatio Mōhanihuarākau
Tīhierama Tīhikirīmi
Tīhikuoro Tīhimārō
Tīhimotorera Tīhipupuru
Whāranumiraka
Product Group 5: Meat, Fish, Poultry & Meat Alternatives Thisfoodgroupprovidesproteinandavarietyofdifferentvitaminsandminerals,particularlyiron.Ironisveryimportantforthenormalgrowthanddevelopmentofchildren,whichmakesitespeciallyimportantforyoungchildren.Thebodyabsorbsironfromanimalsources(meat,poultryandfish)moreeasilythanfromplantsources.Itisimportanttochooseleanversionsofmeatandpoultryandtotrimoffvisiblefat.
Processedmeatscanbehighinfatandsalt,sochecktheirlabelscarefully.Someofthesewillbeoccasionalfoodsonly.Whenplanningamenuforvegetarianchildren,provideawidevarietyofvegetarianfoodsto ensureagoodbalanceofnutrients.
Meat, Fish, Poultry & Meat Alternatives
Harāmi Haramono
Heiheiwhakapūkara Hēkikorohūkoreanga
Hēkikorohūmārō Hōtitihanewiti
Hōtitipīrori Hōtitipūwhero
Ikahurimi Ikakaramu
Ikakiriparāoa Mitiminatote
Mītimōrohe Mītimōrohengakoiti
Mītimōrohenoa Mītipōro
Mītiwhakarae
Mohimohi
Patiika
Pīwhi/Kiko-kau
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Product Group 6: Mixed Meal Dishes Mixeditemdishescombinefoodsfromtwoormoreofthefourfoodgroups. Forexample,apizzausesingredientsfromthebread,vegetables,meatandmilkproductsfoodgroups.
Mixed meals
Hamipākī Hanumihupapaura
Kaiparaurehe Kaiwhakahanumi
Ōrangaranga Poronēhi
Takaihēkimetepēkena Takaihēpera
Takaimīti Takairēnetihi
Product Group 7: Snack Items Snacksareveryimportantforgrowingchildren.Foodschosenforsnacksshouldcomefromthefourfoodgroups;theyshouldbenutritious,andlowinfat,saltandsugar.
Snacks
Herewīmetepatapīnati Kaiāhuareka
Kōno Māwhenehuarākau
Māwheneraukikini Māwhenetīwae
Panahuka Panakorehuka
Paraha Pīhiparakuihi
Pīhipatakai Pīhipūngao
Pihiketerae Pihiketewai
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Plan Healthy Menus (Children 1–5) Goodmenuplanningensuresthatchildren’snutritionalneedsaremet. Itshouldalsoensurethatmealsarevaried,acceptabletothechildren,withinbudgetandeasytoprepare.Menuplanningworksbestwhenitinvolvesstaffandparents.NotallECEserviceswillprovideallthemealsandsnacksforchildreneachday.
Providing a healthy food service for children aged 1–5 involves:
Planningmenustoensurethatthechildren’snutrientneedsaremet,promotinghealthyeatinghabitsandpreparingfoodinamannerthatmaintainsandenhancesitsnutritionalvalue.Thiscanbedoneby:
• selectingappropriatefoodsandingredients(withanemphasisoneverydayfoods)
• preparingandcookingfoodsinwaysthatmaintainorenhancetheirnutritionalvalue
• modifyingrecipestomakethemhealthier• observingfoodsafetyguidelines• ensuringthatfoodstastegood,lookgoodandaregoodforthechildreninyourcare.
Thefollowingadviceisprimarilyforthosethatdoprovideafullfoodservice.However,ifyouprovideapartialfoodservice(forexample,morningandafternoonteaonly),muchoftheadvicewillstillapply.
Menu structure
Acyclemenu(amenuforasetnumberofdaysthatisplannedandthenrepeated)isrecommended. SomeECEserviceswilluseatwo-weekcycle,othersmaypreferafourtosixweekcycle.ChoosethecyclethatbestsuitstheECEservice.
Itisusefultodevelopsummerandwintercyclemenustoreflectseasonalvariationsbothinfoodsandinfoodprices.Amenuplanningtemplatemaybeuseful.
What to consider when planning
Characteristicsofthegroup:• specialneeds,suchasallergies •culturalandreligiousbackgrounds• theagesanddevelopmentalneedsofthechildren(upto1yearor1–5yearsold).
Nutritionalrequirements:• thelengthoftimechildrenattend• therecommendedservingsperdayfromeachfoodgroup.
Availableresources:• budgetandstaffing •cookingfacilities• foodstoragefacilities.
Characteristicsofthefood:• textureandflavour •increasingvariety• itsappealtochildrenfromallcultures.
Thefocusofthisguideistoensurethatchildren’snutritionalrequirementsaremet.
General menu-planning tips • Whenplanningfoodforchildrenunderoneyearold,followtheMinistryofHealthguidelinesforthisagegroup(seeMinistryofHealthguidelineswww.health.govt.nz/our-work/preventative-health-wellness/nutrition/food-and-nutrition-guidelines)
• Expandchildren’sfoodchoicesbyintroducingnewfoodswithfamiliarfoods
• Aimforvarietyfromdaytodayandweektoweek• Usetriedandtestedrecipesthatworkforthesituation• Takenoteoffoodsthatarepopularandunpopular• Seekinputfromparents• Makemenusavailabletoparentsandensurethattheseareatruerecordofwhatisoffered.
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Menu Planning TemplateWhenusingthetemplateformenuplanning:
• Completetwoweeksatatime • Fillinthemainlunchdishesfirst
Overthetwoweeks,trytoinclude:• Redmeat(beef/lamb/pork)fourtimes• Whitemeat(chicken/fish)fourtimes• Vegetariandishesatleasttwice.
Addinlunchextras,forexample,vegetables,fruitorpudding. Addmorningandafternoonsnacks.Addthedrinkslast. Addupthenumberofservingsfromeachofthefoodgroupstoensurethatnutrientneedsaremet.
Seethefollowingspreadforamenuplanningtemplate.
Ideas For Menu Planning Lunches
• Childrenneedalunchthatisenjoyableandcontributestotheirdailyfoodrequirements.Forthisreason,itshouldbeplannedasamainmeal.
• Abalanced,healthylunchshouldbelowinsalt,sugarandfat.• Trytoprovidesomethingfromeachofthefourfoodgroups. Ifyouarenotabletodothis,makesureyoumakeupforitinmorningorafternoonsnacks.
• Healthyrecipesareprovidedintheaccompanyingrecipeguide.
Alunchshouldinclude:Amaindish,extras(ie.bread,vegetables,fruit,milkproductsetc)andadrink.
Snacks • Besuretoincludemorningandafternoonteainyourmenus. Youngchildrenhavesmallstomachs,sotheyneedtoeatlittleandoften.
• Snacksshouldbehealthy:choosesnacksthatarehighinessentialnutrientsandlowinfatand/orsugar.
• Ensurethatsnackscomplementmealsintermsofmeetingfoodgrouprequirementsandvarietyinflavours,coloursandtemperatures.
Drinks
Childrenneedaround1litreoffluideachday.Thoseattendingthecentreforeighthoursshouldhaveatleasthalfthisquantity.Servedrinkswithlunchandsnacksandensurethatwaterisavailableatalltimes.
Breakfast
BreakfastisnotcommonlyservedinECEservices,butsomemayprovideit.Breakfastisanimportantmealforchildren.Notonlydoesitprovidebothkilojoules(energy)andnutrients,buteatingbreakfasthasalsobeenlinkedtoimprovededucationalperformanceinschool-agedchildren.
Agoodbreakfastformulaiscereal*withmilkandfruit,toastwithathinspreadofmargarineandyeastextract,andaglassofmilk.
*wheatbiscuitsandporridgearegoodchoices
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Weekly Menu Template
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
MORNINGTEA
Snack
Drink
LUNCH
Main Dish
Extras
Drink
AFTERNOON TEA
Snack
Drink
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Sample Menu – Week One
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
MORNINGTEA
Snack Crackers & cheese, fruit Mini muffins, fruit Plain biscuit, fruit Cheese toast
fingers, fruitCinnamon
pinwheels, fruit
Drink Water or milk Water or milk Water or milk Water or milk Water or milk
LUNCH
Main Dish Shepherds pieRoast
chicken & vegeta-bles
Baked beans, toast fingers
Hamburgers (buns, patties, salad)
Crumbed fish pieces,
oven-baked wedges
ExtrasSteamed carrot
& broccoli, apple slices
Grapes Cheese & fruit YoghurtTomato & cucumber
slices, ice cream & peaches
Drink Water or milk Water or milk Water Water Water
AFTERNOON TEA
Snack Raisin toast Peanut butter sandwiches
Raw vegetables with dip Pikelets with jam Raisin toast
Drink Water or milk Water or milk Water or milk Water or milk Water or milk
For more recipes see http://www.fuelled4life.org.nz/recipes
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Sample Menu – Week Two
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
MORNINGTEA
SnackTuna
sandwiches, Sultanas
Pikelets with jam, fruit
Crackers & cheese, fruit
Peanut butter toast, fruit
Mini yeast extract
sandwiches, fruit
Drink Water or milk Water or milk Water or milk Water or milk Water or milk
LUNCH
Main Dish Macaroni cheese, coleslaw
Meat balls with tomato sauce
& pasta
Sausage & baked bean hash
Marinated chicken
drumsticks
Fish pie, salad plate
Extras Fruit kebabsRaw celery & carrot, yoghurt
Fresh fruit platterStir-fried vegetables,
rice pudding
Fruit crumble, custard
Drink Water Water Milk Water Water
AFTERNOON TEA
Snack Plain biscuit, Mini peanut butter sandwiches Raisin toast Rice crackers
& hummus Mini muffins
Drink Water or milk Water or milk Water or milk Water or milk Water or milk
For more recipes see http://www.fuelled4life.org.nz/recipes
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Prepare & Cook Healthy Food Onceyouhaveplannedthemenu,thenextstepistopreparefoodinawaythatmaintainsorenhancesitsnutritionalvalue.Thisinvolves:
• selectingappropriatefoodsandingredients(withanemphasisoneverydayfoods)
• modifyingrecipestomakethemhealthier• handlingandcookingfoodsafely.
Selecting foods and ingredients
Selectingappropriateingredientsiscriticaltothepreparationofhealthyfood.Thefollowingguidelinesshouldhelpwiththisoftenchallengingtask.
• Mostfoodchoicesshouldcomefromthefourfoodgroups.Usethequickreferencetables(www.fuelled4life.org.nz/tips)andchoosefromtheeverydaycategorywherepossible.
• Restricttheuseofprocessedfoodsandusetheoccasionalfoodslistonpage9toavoidtheleasthealthyvarieties.
• Cateringpacksofsomeproductsmaynothaveanutritioninformationpanel.Usetheingredientslistonthepackforanindicationofthefat,saltandsugarcontent.Ingredientsarealwayslistedindescendingorderofquantity,soingredientslistedfirstwillmakeupthegreatestpartoftheproduct.
Base your cooking around these basic ingredients
Parāoapāpapa/parāoamiraparaone
Huarākaumetehuawhenuawhakatio
Pākanomaroke,pākanoā-kēne(rēnetihi,pīnitākihi,pīnimaoa,pīnimehiko)
Tīhimārō,tīhierama,tīhiitingako,
Nehuparāoaparauri Ōtipēpē
Raihi Parāoarimurapa
Kuhukuhu Huarākaumetehuawhenua
Huarākaumaroke Huarākau/huawhenuaā-kēne
Mītimeteheiheingakoiti Ika/kaimoanamata
Ikaā-kēne Hēki
Mīraka Tīhipupuru
Modifying recipes to make them healthier
Findinghealthyrecipestosuitisnotalwayseasy.Arangeofrecipeshavebeenprovidedwiththisresource,however,understandinghowtomodifyrecipeswillmakelifealotsimpler.Manyrecipescanbeeasilydevelopedormodifiedtobettermeetthefoodandnutritionguidelines. Whenmodifyingarecipe,askthefollowingquestions:
• Whatingredientsaremakingthisrecipeunhealthy?Ingredientssuchasbutter,cream,full-fatmilk,oil,salt,sugarand/orchocolatearehighinfat,saltand/orsugar.
• Isitpossibletoeliminate,reduceorsubstitute?Foreachoftheingredientsidentified,workoutthemostappropriateaction.
• Couldthenutritionalvalueoftherecipebeenhancedbyaddingnutrient-richingredients?Forexample,addsomevegetables,fruitorlegumes.
• Arethereanystepsintheselection,preparationorcookingthatcouldbechanged? Forexample,withameatdish: (a)Selection–buyingleanmeat (b)Preparation–cuttingoffallvisiblefat (c)Cooking–grillingratherthanfrying.
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Ingredients4cups Combinationofveggiescutintobite
sizedpieces(e.gOnion,Capsicums,Tomatoes,Courgette,Kūmara,Pumpkin,Carrotetc)
2cups Longgrainrice(cooked)1⁄2can Chickpeas(drained)1 Lemon(juiced)2Tbsp Peanutbutter1Clove Garlic1tsp Cumin1tsp Canolaoil600g Beef(rumpsteak-cutincubes)Kebabskewersorrosemarysticks
MethodKebabs
1.Soakthekebabskewersinwaterforabout30minutespriortocooking.Thishelpstopreventburningduringcooking.
2.Threadalternatebeefandvegetablepiecesontothekebabsticks,leaving4cmattheendsotheycanbeeasilypickedup.
3.Preheatgrill.Placekebabsonalightlyoiledbakingtrayandgrillforabout8-10minutesoruntilthemeatiscooked.
4.Turntoensureevencooking.
Hummus
1.Blendalloftheingredientstogetherusinga blender,foodprocessororafork.
2.Addextrawaterorlemonjuicetogetthedesiredconsistency.
3.Coverwithgladwrapuntilneeded.Servewithrice,saladorcoleslawandadollopof
hummus.
NotesThesearegreatontheBBQorintheoven. Trythesewithlamb,fishorchicken.Ifyouareusingveggiessuchaskūmaraorpumpkinitisbesttocooktheminthemicrowaveforafewminutesbeforeplacingontheskewers.Thiswillmakeiteasiertothreadthemontheskewersandalsoensuretheyarecookedatthesametimeastheotherveggies.Alsoifyoudon’thavekebabskewersyoucouldusesticksoffreshrosemary,removethelowerleavesbutkeepthetipson.Thisgivesthekebabsextraflavouraswellasbeingcheaper!
IngredientsMussels (enoughforfourpeople)Parsley1Tbsp SweetChilliSauce1Tbsp CrushedGarlic1 Lemon
Method1.PlacethemusselsontheBBQandheatuntiltheshellsopen.2.Topwithasweetchillisauce,squeezedlemonjuice,crushedgarlicorleavenatural.3.Garnishwithparsleyandseasontotaste.
NotesAlternativelyyoucangrillthemusselsinhalfshellsintheoven.
BBQ MusselsServes:4 Preparationtime:20Minutes
Beef & Vege KebabsServes:6 Preparationtime:1Hour
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Ingredients8 Skewers(orsticksofrosemary.
Removeleaves,keepthetip)500g Fish(Snapper,Grouper,Mackerel,
Monkfish,SharkandTunaallworkwell)
250g Potatoes(cutinhalforusebabypotatoes)
2tsp Mincedginger1 Lemon(zestandJuice)1tsp Turmeric2tsp Mincedgarlic(ortwoclovesfinely
chopped)2tsp Chillipowder1⁄2cup Freshmint(alargehandful)4Tbsp Naturalyoghurt
Method1.Soaktheskewersorrosemarysticksincold
water.2.Bringapotofwatertotheboilandaddthe
potatoes.3.Whilepotatoesarecooking,cutthefishinto
cubes.Setaside.4.Mixtheginger,lemonjuiceandzest,turmeric,
garlic,chilli,andmintinafoodprocessor. Blitzuntilsmooth.Stirintheyoghurt.
5.Oncethepotatoesarecookedbutstillslightlyfirm,drainoffwaterandallowtocool.
6.Usingtheskewersorrosemarysticksskewerthefishandthepotatoesalternatively.
7.Pouroverthemarinade.8.HeattheBBQ,grillorpan.Cooktheskewers
forabout2minseachside.Drizzlingovermore marinadeastheycook.
Servewithsweetcornandagreensalad.
NotesYoucouldalsoaddotherveggiestoosuchascapsicum,redonion,cherrytomatoesandcourgettes. Justchopintobitesizepiecesandplaceonskew-erswithfishandpotatoes.Otherwisereplacethe potatoeswithkūmara.
Ingredients2cup Flour1cup Wholemealflour1⁄2cup Sugar6tsp Bakingpowder1⁄2tsp Bakingsoda1tsp Cinnamon1cup Gratedcarrot1⁄2cup Raisins1⁄2cup Walnuts-chopped3 Eggs1⁄2cup Canolaoil1cup Yoghurt1⁄2cup Trimmilk
Method1.Preheattheovento190°C.2.Spraymuffinpanswithoil.3.Placeflour,sugar,bakingpowder,bakingsoda,
cinnamon,carrot,raisinsandwalnutsinabowl.
4.Mixtheeggs,oil,yoghurtandmilktogetherinaseparatebowlorjug.
5.Addtothedryingredientsandmixuntiljustcombined.Donotovermix.
6.Spoonintomuffinpansandcookforaround20minutesoruntilskewercomesoutclean.
NotesThesemuffinsworkwellasminimuffinstoo!
Serves:12 Preparationtime:30MinutesCarrot & Raisin Muffins
Serves:8 Preparationtime:30MinutesBBQ & Fish Kebabs
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Ingredients3cup Feijoas(peeled&chopped)1⁄2 Lemon(juiced)1Tbsp Sugar1⁄2cup Wholemealflour1⁄2cup Rolledoats1⁄2cup Walnutsoralmonds(chopped–
optional)2Tbsp Brownsugar1tsp Ginger1tsp Cinnamon2Tbsp Margarineormilk
Ingredients5 Kūmara,medium(useavarietyof
colours)2tsp Canolaoil1head Broccoli2cup Spinach(choppedorbabyspinach)1bunch Watercress2Tbsp Mint(chopped)2Tbsp Parsley(chopped)300g Kūtai/Mussels(freshlycookedor
marinatednaturalflavour)2clove Garlic(crushed)1⁄2cup Balsamicvinegar2Tbsp Oil2Tbsp Lemonjuice1cup Orangejuice2tsp Sugar
Method1.Washandscrubthekūmara,leavetheskins
on.Chopintoevensizedchunks.2.Roastingoption
Heatovento180°C.Placekūmaraand2tspofoilonaroastingtray.Bakekūmaraforaround20minutes.
Steam/Microwaveoption: Steamormicrowavekūmaraforabout8-10 minutesuntilsoftbutnotmushy.
3.Steamormicrowavebroccoliuntiltender.Drainoffwaterandrefreshbroccoliwithcoldwater.Drainwateroffandsetaside.
4.Dressing:inascrewtopjarcombinegarlic, balsamicvinegar,oil,winevinegarorlemonjuice,orangejuiceandsugar.Shakewell.
5.Placekūmara,broccoli,spinach,choppedmussels,mintandparsleyintoservingdish.
6.Takethebunchofwatercressandtearoffleavesaddingthesetothesalad.Addasmuchasyoulike.
7.Pouroverhalfthedressing.Mixthesaladcarefully.Addmoredressingandwatercressasdesired.
Thissaladcanbeservedstillwarmoratroom temperature.
NotesLeavingtheskinonthekūmaraensuresyougetthemaximumamountoffibre,nutrients,colourandflavour.Italsorequireslessworkandtimethanpeeling.Aswellasmakingyourdishlookprettythedifferentcoloursandvarietiesofkūmaracontaindifferentflavoursandnutrientssowhenyoucanuseamixture.
Method1.Preheattheovento180°C.2.ScoopoutFeijoafleshandmixwithlemon
juiceandsugar.Placeinbottomofcookingdish.
3.Combineallotheringredientsinabowlsothatthey’rewellmixed.SprinkleoverFeijoas.
4.Bakeuntilcrumblelookscrunchyontopandsugariscaramelised(about20minutes).
5. Servewithascoopoflowfaticecreamoryoghurt.
NotesApplescouldalsobeslicedupandaddedtotheFeijoasbeforecookingforatastyappleandFeijoacrumble.
Potiki SaladServes:6 Preparationtime:30Minutes Serves:6 Preparationtime:15Minutes
Feijoa Crumble
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Ingredients 8 serves 25 serves 50 servesGarliccloves 2 18g 55gLemonzest 1lemon 6g 18gPlaindrycrackers 10 280g 560gCanolaoil 2Tbsp 80ml 160mlCurlyparsley,sprigs 6 25g 50gSkinlesschickenbreasts 2 1.5kg 3kgAllpurposeflour 1cup 390g 780gEggs 2 6 12
Ingredients100ml Hotwater3-4tsp Gelatine350ml Fruitjuice,noaddedsugar2cups Assortedfruitorberries(chopped)
Method1.Pour100mlofhotwaterintoacontainerand
addthegelatine.2.Stirwithaforkuntildissolved.3.Addthefruitjuice,stirwell.4.Dividethechoppedfruitinto6cups,andpour
thegelatinemixtureintothecups.5.Refrigerateforatleast2hoursoruntilset.
Method1.Heatovento225°C.2.Putgarlic,lemonzest,crackers,canolaoil,and
parsleyintoafoodprocessorandblenduntilitresemblescoarsebreadcrumbs.
3.Cutchickenbreastsinto2cmcubes.4.Gentlypoundchickencubestoflattenslightly.5.Coatchickenlightlyinflour.6.Beateggstogether.7.Dipchickenintoeggtocovercompletely.8.Spreadcrumbsoutonaplate.Coategged
chickenincrumbs.9.Spreadoutontoabakingtrayandbake
forapproximately15minutesuntilcookedthroughandgoldenbrown.
NotesThesechickennuggetscanbefrozen&cookedintheovenstraightfromthefreezerforconvenience.
Fruit Jelly CupsServes:4 Preparationtime:20MinutesServes:6 Preparationtime:1Hour
Baked Chicken Nuggets
Page 38
Ingredients 1cup Flour1tsp Bakingpowder1/4cup Sugar1 Egg3/4cup Milk1 Apple,grated1/2cup Blueberries,freshorfrozen
Method1.Siftflourandbakingpowderintoabowl.2. Inanotherbowl,beateggandsugar.3.Addappleandmilk,mixtocombine.4.Gentlyfoldinblueberries.5.Heatfrypananddroptablespoonsofmixture
ontoahot,lightlygreasednon-stickfryingpan.6.Turnoverwhenbubblesstarttoburstontop.7.Cooksecondsideuntilgolden.
Weights & Measures
Abbreviations
Tbsp tablespoon
tsp teaspoon
°C degreeCelsius
g grams
mg milligram
Kitchen Measures
1 Tbsp 15ml
1 tsp 5ml
3 tsp 1Tbsp
1 cup 250ml
4 cups 1litre
Serves:10 Preparationtime:30MinutesApple & Blueberry Pikelets