Banana Blueberry Frozen Yoghurt

Equipment list

1. Chopping board

2. Mixing bowl

3. Fork/potato masher and

spoon

4. Patty cake cases or plastic

cups

5. Patty cake/ muffin tin (if us-

ing patty cake cases

6. Popsicle sticks

7. Freezer

8. Foil/ cling wrap for storage

(see reverse)

Ingredients

1. 2 medium bananas

2. 1 punnet blueberries or 1 cup of

frozen blueberries

3. 1kg low fat vanilla yoghurt

Method

1. Mash banana in mixing bowl using

the fork or potato masher.

2. Add the blueberries and yoghurt

and mix together.

3. Spoon mixture evenly into plastic

cups or patty cases (place inside

muffin tin first). If using plastic

cups only fill a third of the cup.

4. Put a popsicle stick in the middle of

the mixture.

5. Freeze for a few hours until frozen.

6. Serve in patty case, or if in a cup,

run under water to loosen before

removing from cup.

Serves: 16 Green

How to save $$

Use frozen blueberries (or other fruit) instead of fresh as these are gen-

erally cheaper. Sometimes fresh blueberries might be cheaper when they

are in season.

Flavour alternatives

1. Banana and mixed berry

2. Banana and peach

3. Banana and strawberry

4. Banana and mango

5. Try different flavours of low

fat yoghurt

Storage tip

After the yoghurt mix has frozen, you can wrap the patty cases or cups

individually in cling wrap or foil to keep fresh. Simply pierce the wrap

with the popsicle stick and then wrap.

Costing information per serve (Calculated March 2016)

Cost $0.42

Suggested

selling price $1.50

Profit $1.08

Apple and Cinnamon Toasted Delight

Equipment list

1. Chopping board

2. Mixing bowl

3. Spoon

4. Can opener

5. Sandwich press or jaffle

iron

Ingredients

1. 800g tin pie apple

2. 2 loaves raisin bread

3. Margarine or spray oil

4. Cinnamon

Method

1. Put the apple in a mixing bowl and

add 2-3 shakes of cinnamon. Mix.

2. Lightly spread the backs of two

slices of bread with margarine or

lightly spray the jaffle iron with

oil.

3. Add 1-2 spoons of the apple mix-

ture to 1 slice of bread. Put sec-

ond slice of bread on top and

place in jaffle iron.

4. Cook until lightly browned. Cook-

ing time will vary depending on

your jaffle iron.

5. Serve while hot.

Serves: 14*

*depending on size of raisin bread

Green

Preventing wastage

1. Leftover raisin bread can be frozen and re-used the following

weeks.

2. Freeze leftover pie apple in small containers and defrost as needed

each week.

Flavour alternatives

Replace the apple with slices of banana. Sprinkle with cinnamon.

Add sultanas to the apple mixture.

Try serving with custard or low fat vanilla yoghurt.

Costing information per serve (Calculated March 2016)

*Does not include margarine or cinna-

mon

Cost $0.56*

Suggested

selling price $2.00

Profit $1.44

Strawberry Kiwi Frozen Treats

Equipment list

1. Chopping board

2. Knife

3. Plastic cups

4. Paddle pop sticks

5. Jug

6. Spoon

7. Freezer

8. Foil

Ingredients

1. 1.5 cups 99% orange juice

2. 2 cups water

3. 2 kiwi fruit

4. 1 punnet strawberries or 1 cup frozen strawberries

Method

1. Pour juice and water into a jug and mix.

2. Cut strawberries and kiwi fruit into small slices (~2-3cm)

3. Pour the juice mixture evenly amongst the plastic cups (~1/2 full). Spoon in the strawberry and kiwi pieces evenly amongst the cups.

4. Cover with foil and pierce paddle pop stick through foil into cup.

5. Freeze until frozen.

6. Run cup under water to loosen and serve on stick.

Serves: 20 Green

Preventing waste

If you are serving fresh fruit or fruit kebabs at your canteen, you

can use the leftovers that didn't sell to make these frozen ice-

blocks. This way you prevent the fresh fruit from over ripening and

being discarded.

Costing information per serve (Calculated March 2016)

Cost $0.17

Suggested

selling price $1.00

Profit $0.83

Flavour tips

1. Try different flavours of 99% juice e.g. pineapple, pine-orange,

apple and mango.

2. Use different types of fruit such as pineapple, melon, grapes,

mango or berries.

3. Vary the water to juice ratio to find your preferred taste. The

more water added the healthier!

Banana Blueberry Muffins

Equipment list

1. Mixing bowl

2. Fork and spoon

3. Measuring cup

4. Sifter

5. Patty cases and muffin tin

6. Oven

7. Oven mitts

8. Skewer

9. Cooling rack

Ingredients

1. 1-2 ripe bananas

2. 1 punnet fresh blueberries or 1

cup frozen blueberries

3. 1 cup white self-raising flour

4. 1/2 cup wholemeal self-raising

flour

5. 1 egg

6. 2/3 cup low fat milk

7. 1/4 cup olive oil

8. 1/4 cup sugar

9. 1 tsp vanilla essence

Method

1. Pre-heat oven to 180oc.

2. Place patty cases into muffin tin.

3. Mash banana with fork in mixing

bowl.

4. Add sifted flours, sugar, blueber-

ries, egg, milk, vanilla essence

and oil. Mix until combined.

5. Spoon into patty cases.

6. Bake in oven for 20 minutes or

until golden. To test insert a skew-

er and if it comes out clean they

are cooked.

7. Cool on cooling rack.

Serves: 12 Amber

Flavour alternatives

1. Add lemon rind

2. Add any kind of frozen or fresh berries

3. Add a shake of cinnamon

4. Add a handful of chopped walnuts

Costing information per serve (Calculated March 2016)

* Does not include vanilla essence

Cost $0.32*

Suggested

selling price $1.50

Profit $1.18

Healthy tip

To add extra fibre, reverse the flour ratio. E.g. use 1 cup of whole-

meal self raising flour and 1/2 cup white self-raising flour.

Preventing waste

Left over muffins can be frozen. Wrap in gladwrap and defrost when

needed. To freshen, warm in the microwave prior to serving.

Spinach and Feta Toasted Wraps

Equipment list

1. Chopping board

2. Knife

3. Sandwich press

Ingredients

1. 12 wholemeal wraps

2. 200g low fat feta cheese

3. 300g low fat tasty cheese,

grated

4. 120g spinach

Method

1. Chop feta cheese into cubes

(~1cm)

2. Layout wraps. Add 5-6 spinach

leaves, small handful of feta

squares and a spoonful of grated

tasty cheese.

3. Wrap and place in sandwich press

until golden brown.

4. Cut in half and serve on napkin or

paper plate.

Note: The feta cheese will not melt,

just soften.

Serves: 12 Green

Preventing wastage

1. Leftover wraps can be frozen.

2. Buy cheese with a long use-by date so it can be stored in the

fridge for several weeks.

3. Spinach can be purchased loose at the supermarket. This way

you can buy the required amount instead of purchasing a

whole pack.

4. It is preferable to cook on demand. If you have leftover

cooked wraps, offer them as free samples or at discounted

prices to encourage new customers the following week.

Flavour tips

1. Add spring onions to give it an extra flavour kick.

2. Add lean chicken for a meat option.

3. Tomato can add an extra burst of flavour.

Costing information per serve (Calculated March 2016)

Cost $1.39

Suggested

selling price $3.00

Profit $1.61

Roll’d Eggs

Equipment list

1. Chopping board

2. Knife and spoon

3. Baking tray

4. Oven

Ingredients

1. 12 wholemeal rolls

2. 2 tomatoes, chopped

3. 50-100g spinach, chopped

4. 100g low fat tasty cheese,

grated

5. 12 eggs

6. 2 spring onions, sliced

7. Cracked pepper

Method

1. Pre-heat oven to 180oc.

2. Slice the top off each roll, set aside for

later.

3. Scoop out middle of roll to create a

bowl shape. Place rolls onto a baking

tray.

4. Chop tomatoes into small chunks (~1-

2cm), chop spinach roughly and slice

spring onions.

5. Place a portion of the tomato, spinach

and cheese in each roll.

6. Crack one egg into each roll and sprin-

kle with spring onions and cracked

pepper.

7. Bake in a 180oc oven for 10-15 mins

until eggs are cooked. Place the lid on

top for the last few minutes of cook-

ing.

Serves: 12 Green

Flavour tips

1. Add fresh herbs

2. Add capsicum

3. Add mushroom

Preventing wastage

1. Leftover rolls can be frozen.

2. Buy cheese with a long use-by date so it can be stored in the

fridge for several weeks.

3. Buy small amounts of vegetables the first few times you make

this recipe until you figure out how many you will sell.

4. Left-over chopped vegetables could be cooked into a meat

sauce to use for burritos, spaghetti, tacos, etc.

Costing information per serve (Calculated March 2016)

* Does not include cracked pepper

Cost $1.02*

Suggested

selling price $3.00

Profit $2.48

Tex-Mex mince

Equipment List

1. Chopping board

2. Knife

3. Measuring spoon

4. Grater

5. Strainer (to drain and wash

kidney beans)

6. Can opener (if cans don’t

have a ring pull)

7. Wooden spoon

8. Fry pan or saucepan

9. Stove top

Ingredients

1. 1 tsp olive oil

2. 1 onion

3. 3 cloves garlic

4. 500g beef mince

5. 1 zucchini, grated

6. 1 carrot, grated

7. 400g tin kidney beans

8. 400g tin crushed tomatoes

9. 3 tablespoons paprika

10. 1.5 tablespoon ground cumin

11. 1.5 tablespoon ground coriander

Method

1. Finely chop onion and crush

garlic.

2. Add oil to frypan, heat and

then fry the onion and garlic

until transparent (~3-4 mins)

3. Add mince and cook until

browned, mixing to break up

clumps.

4. Add remaining ingredients and

cook for 10-15 mins until most

of the moisture is absorbed,

stirring occasionally.

5. See back for serving sugges-

tions

Serves: 20*

*Depending on serving method

Green

SERVING SUGGESTIONS

Preventing waste

1. Leftover mince mixture can be frozen. Freeze in small portion sizes and

defrost as needed.

2. Leftover bread/wraps/ cooked pasta can be frozen.

Serving suggestions

The mince mixture can be used in the following:

1. Toasted sandwiches and wraps– add low fat grated cheese for extra

flavour.

2. Tacos*– spoon meat in a taco shell and top with shredded lettuce,

diced tomato, grated carrot and low fat grated cheese. (*amber)

3. Burritos– spoon meat on burrito wrap and top with lettuce, tomato,

mushrooms, corn and low fat grated cheese.

4. Baked potato– spoon meat on a baked potato and top with your fa-

vourite salads, low fat grated cheese and a dollop of low fat natural yo-

ghurt.

5. Pasta– place over cooked pasta and serve with a side salad. An extra

tin of tomatoes can be added to bulk up the mixture.

Costing information

Cost per serve is dependent on what the mince is used for. The total cost of

the mince ingredients was $9.75* as at March 2016.

* Does not include herbs, spices and oil

Lemon Pepper Corn

Equipment list

1. Chopping board

2. Knife

3. Foil

4. BBQ

5. BBQ tongs

6. Toothpicks

Ingredients

12 corn cobs

2-3 lemons

Cracked pepper

Method

1. Peel outer leaves from

corn cobs.

2. Cut corn cobs in half.

3. Place cobs on foil (3-4

halves per sheet of foil)

4. Grind black pepper and

squeeze lemon juice on

corn.

5. Wrap in foil and cook on

BBQ for 10-15 minutes, or

until desired level of

browning reached.

6. Serve with toothpicks.

Serves: 24 Green

Costing information per serve (Calculated March 2016)

* Does not include cracked pepper

Cost $0.47*

Suggested

selling price $1.00

Profit $0.53

Flavour tips

1. Lemon and parsley

2. Lemon, garlic and parsley

3. Lime, chilli and coriander

4. Paprika, chilli and lime

Popcorn

Equipment list

1. Microwave container with

lid or paper bag

2. Spoon

3. Paper cup or zip lock bag

to serve

Ingredients

1. 1/4 cup popcorn kernels

2. Spray oil (olive or

canola)

3. Pizza topping herbs

Method

1. Place popcorn kernels into

a microwave safe bowl

with a lid or in a paper

bag.

2. Microwave on high for 2-4

minutes or until popped.

Cooking time will vary de-

pending on your micro-

wave.

3. Spray with oil, sprinkle

with herbs and mix.

4. Serve in paper cup or zip

lock bag.

Serves: 6 Green

Costing information per serve (Calculated March 2016)

* Does not include oil and herbs

Cost $0.04*

Suggested

selling price $0.50

Profit $0.46

Herb and spice alternatives

1. Mixed herbs

2. Cracked pepper

3. Paprika

4. Coriander

Pumpkin Soup

Equipment list

1. Large saucepan

2. Wooden spoon

3. Stove top/hot plate

4. Knife

5. Chopping board

6. Blender/stick mixer

7. Soup ladle

Ingredients

1. 1 Tbs canola oil

2. 2 butternut pumpkins,

skin removed

3. 2 large onions

4. 1 sweet potato, peeled

5. 2 potatoes, peeled

6. 1 carrot

7. 1.5 L low salt vegetable

stock

8. 1 Tbs curry powder

9. 2 Tsp cumin

10. Water as required

(depending on desired

thickness)

Method

1. Roughly chop onions and other

vegetables, keeping onions

separate.

2. Add oil to frypan, heat and add

onions. Cook until transparent.

3. Add spices and mix well to

avoid sticking to pan.

4. Add stock and remaining vege-

tables.

5. Bring to the boil and cook for

around 30 mins or until vegeta-

bles are soft.

6. Allow to cool slightly and then

blend the soup in batches.

7. Serve in polystyrene or heat

proof cups with a slice of bread

or roll.

Serves: 20 Green

Costing information per serve (Calculated March 2016)

* Does not include oil, curry powder and cumin

Cost $1.11*

Suggested

selling price $3.00

Profit $1.89

Serving Suggestions

1. Serve with a crusty bread roll or slice of bread.

2. Garnish with fresh parsley or chives.

3. Add a dollop of low fat natural yoghurt.

Flavour alternatives

1. Use cinnamon and cloves instead of curry powder and cumin

2. Use chicken stock instead of vegetable stock (note: this would no longer

be suitable for vegetarians)

3. Vary the types and amounts of vegetables used. E.g. if you don’t have

sweet potato, add more carrots.

4. Add half a cup of red lentils