Royal Tea Club Member
Morning Tea
FeaturingCancer Council’s
Healthy Lunch Box
Recipes
Morning teas like yours are so, so important for people impacted by cancer.
Every cuppa and morning tea treat you make this May will help achieve a cancer free future.
As a Royal Tea member and one of our top hosts, we have put together a yummy collection of recipes for your morning tea (you can share this recipe book with your Tea Team too!).
No matter how you are hosting your morning tea this year – whether in the office with workmates, at home with loved ones, in the community or at school – you are raising vital
funds for cancer research, prevention and support programs.
We cannot thank you enough.
So put the kettle on, have a browse and see which treat you will serve at your morning tea.
Thank you for the time and effort you put into your Biggest Morning Tea.
Recipes in this book are by Cancer Council’s
Healthy Lunch Box
Vegie filo cups15 minutes Preparation time
35 minutes Cooking time
Serves12
1.5 serves of vegetables per cup
Diet and Allergies:Nut Free, Vegetarian
Ingredients• Olive oil spray• 1 roll filo pastry• 3 large zucchini,
grated & liquid squeezed out
• 4 yellow squash, grated
• ½ red capsicum, finely diced
• ½ red onion, finely diced
• 3 tomatoes, diced• 3 sprigs fresh
oregano or 1 tsp dried oregano
• 3 eggs• 2 tbsp wholemeal
plain flour• Pinch of salt• ½ cup reduced-
fat mozzarella, grated
Method
Pre-heat oven to 180°C.
Lightly spray a 12-cup muffin tray with olive oil. Cut the filo into squares to fit the size of the muffin wells. Fill each muffin well with 3-4 layers of filo squares. Lightly spray with olive oil spray.
In a large bowl, combine the zucchini, squash, capsicum, red onion, tomato, oregano, eggs, wholemeal flour and a pinch of salt. Mix well.
Fill each filo cup with the mixture, sprinkle with mozzarella and bake for 25 minutes until the filo is golden brown on the edges and the filling is firm and cooked through. Remove from the tins immediately so the filo doesn’t go soft. Cool on a wire rack.
Variation
Replace the tomato, zucchini, squash and mozzarella with 3 large handfuls of baby spinach leaves and mix through 1 cup of crumbled reduced-salt feta cheese.
Oaty biscuits10 minutes Preparation time
10 minutes Cooking time
Serves16
0.1 serves of fruit per biscuit when including sultanas
Diet and Allergies:Dairy Free*, Nut Free, Vegetarian*Dairy free when using dairy free margarine
Ingredients• 1 cup rolled oats• ½ cup plain flour• ¼ cup plain
wholemeal flour• ½ cup desiccated
coconut• ½ cup brown
sugar• 2 tbsp golden
syrup• 125g margarine*
• 1 tsp baking soda• 2 tbsp water• 2 tbsp sultanas
(optional)
Method
Preheat the oven to 180°C and line a baking tray with baking paper.
Combine oats, flours, coconut, sugar and sultanas (if including) in a bowl.
In a separate microwave-safe bowl, combine the golden syrup, margarine and water and stir to combine. Microwave on HIGH for 25–30 seconds.
Whisk in the baking soda until well combined.
Add the syrup mixture to the dry ingredients and mix well.
Drop a teaspoon full of the mix onto the baking tray, leaving space between as they will spread. Flatten with a fork.
Bake for 8 minutes, until golden. Remove to a wire rack to cool.
Tomato and cheese damper10 minutes Preparation time
30 minutes Cooking time
Serves8
0.1 serves of vegetables per damper
Diet and Allergies:Nut Free, Vegetarian
Ingredients• 2 cups wholemeal
flour• 1 cup plain flour• 1 tsp baking
powder• 1 pinch salt• 5 tbsp olive oil• 1/3 cup reduced-
fat tasty cheese, grated
• 1 tbsp rosemary, finely chopped
• 8 cherry tomatoes• ½ cup reduced-
fat milk• ½ cup water
Method
Preheat the oven to 220°C. Line a baking tray with baking paper.
Sift the flours, baking powder and salt into a bowl. Add the olive oil and combine with a wooden spoon until it resembles bread crumbs. Add the cheese and rosemary and mix through.
Make a well in the centre and add the milk and water. Use a knife and work the dough until it leaves the sides of the bowl. Gently knead the dough on a lightly floured board and split into 8 even pieces. Shape pieces into balls and arrange close together on the tray. Sprinkle with a little extra cheese, press a cherry tomato into the centre of each roll and sprinkle with more rosemary.
Bake for 25-30 minutes until golden and the bases sound hollow when tapped.
Tip
Eat on their own or add your own fillings.
Apple and date bliss balls10 minutes Preparation time
Serves10
0.5 serves of fruit per 2 bliss balls
Diet and Allergies:Dairy Free, Nut Free, Vegetarian
Ingredients• 2 cups rolled oats• 5 pitted dates• 1½ cups dried
apple, chopped• 3-5 tbsp water• 3 tbsp desiccated
coconut & more for rolling
• 1 tsp vanilla
Method
Blend oats in a high-speed blender or food processor until they’re a flour-like consistency.
Add the apple, coconut and vanilla and process. Slowly add the dates and water. Start with 3 tablespoons of water and add more if required. Scoop out the mixture, slightly dampen hands, roll into 20 balls and coat in more coconut.
Pumpkin and cheese pikelets10 minutes Preparation time
10 minutes Cooking time
Serves9
0.5 serves of vegetables per 2 pikelets
Diet and Allergies:Nut Free, Vegetarian
Ingredients• 350g pumpkin,
peeled, seeded & roughly chopped
• 1 cup wholemeal plain flour
• 1 cup plain flour• 1 ½ tsp baking
powder• 1 ½ tsp baking
soda• Pinch of salt• ½ cup reduced-
fat milk• 2 large eggs,
lightly beaten• 3 tbsp margarine,
melted & cooled• 1 cup grated,
reduced-fat tasty cheese
• 1 spring onion, thinly sliced
• Olive oil spray
Method
Fill a saucepan with water and bring to the boil. Add the pumpkin, cover, reduce heat and simmer for 15 minutes until pumpkin is tender. Drain well and mash. Cool.
Sift the flours, baking powder, baking soda and salt into a bowl. Add milk, pumpkin, eggs and margarine and lightly mix with a fork. Gently fold in the cheese and spring onions.
Lightly spray a fry pan with olive oil and place over medium heat. Pour spoonfuls of the mix into the pan and cook for 2-3 minutes or until bubbles form on the top. Flip the pikelets and cook on the other side for another 1-2 minutes.
Transfer cooked pikelets to a plate and repeat with the remaining mixture. Makes 18 pikelets.
Variation
Try swapping the pumpkin for sweet potato.
Oat, sultana and peach breadIngredients• 1 cup milk • 2/3 cup rolled
oats • 60g margarine,
melted, cooled • 1 egg, lightly
beaten • ¼ cup golden
syrup • 2/3 cup self-
raising flour • 2/3 cup
wholemeal self-raising flour
• 1 tsp baking powder
• ½ cup sultanas • ¼ cup tinned
peaches in natural juice, drained & chopped
Method
Preheat oven to 180°C. Grease and line a 6cm-deep, 8cm x 17cm (base) loaf pan.
Combine the milk and ½ cup oats in a large bowl. Set aside to soak for 30 minutes.
Add the margarine, egg and golden syrup to the oat mixture. Stir to combine. Sift the flours and baking powder into the oat mixture, add the sultanas and stir to combine. Fold through the peaches.
Spoon the mixture into the pan and sprinkle with remaining oats. Bake for 45 minutes or until a skewer inserted in the centre comes out clean. Stand in the pan for 10 minutes and turn out onto a wire rack to cool.
50 minutes Preparation time
45 minutes Cooking time
Serves10
0.3 serves of fruit per slice
Diet and Allergies:Nut Free, Vegetarian
Carrot and ricotta dip10 minutes Preparation time
10 minutes Cooking time
Serves8
1 serve of vegetables per serve
Diet and Allergies:Gluten Free, Nut Free, Vegetarian
Ingredients• 3 large carrots,
peeled & chopped• 1 tsp ground
cumin• ½ tsp smoked
paprika• 1 tbsp lemon juice• ½ cup reduced-
fat Ricotta• 2 tbsp fresh
coriander leaves, finely chopped
• Pinch salt
Method
Bring a saucepan of water to the boil over high heat. Cook the carrot for 7 to 10 minutes or until soft. Drain and cool.
Place carrots, cumin, paprika, lemon juice, pinch of salt and ricotta in a food processor. Process until smooth. Transfer to a bowl and stir through the coriander.
Tip
Serve with pita crisps or as a sandwich spread.
Mixed berry sconesIngredients• 2 cups wholemeal
self-raising flour• 2 cups self-raising
flour• 1 tbsp caster
sugar• 4 tbsp margarine• 310mL reduced-
fat milk• 125g mixed frozen
berries
Method
Pre-heat the oven to 230°C. Line a baking tray with baking paper.
Sift both the flours into a bowl, but return the husks to the bowl. Add the sugar. Rub the margarine into the mix with your fingers until it resembles crumbs. Make a well in the centre, add the milk and mix. Gently mix through the berries.
Form the dough into a rough ball and turn out onto a floured surface. Using a rolling pin, roll the dough to about 4cm thick. Using a 5cm pastry cutter, cut the scones out and place on the baking tray. Brush the scones with a little extra milk and bake for 10-15 minutes, or until golden.
Variation
Replace the berries with one diced apple and add a teaspoon of vanilla essence.
10 minutes Preparation time
15 minutes Cooking time
Serves12
0.1 serves of fruit per scone
Diet and Allergies:Nut Free, Vegetarian
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