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HEALTHY KAI FOR TAMARIKI

Brought to you by Toi Tangata AND THE Heart Foundation

TOI TE KUPU

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


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


For more recipes see http://www.fuelled4life.org.nz/recipes

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Sample Menu – Week Two


MORNINGTEA

SnackTuna

sandwiches, Sultanas

Pikelets with jam, fruit

Crackers & cheese, fruit

Peanut butter toast, fruit

Mini yeast extract

sandwiches, fruit


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


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

Page 35

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

Page 37

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

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

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