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CookBookthe

Healthy & TastyChallenge Recipe

Competition

Chinese Filipino Italian Samoan Sri Lankan Sinhalese TamilPages 2-7 Pages 8-13 Pages 14-18 Pages 20-25 Pages 26-31 Pages 32-38


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theCookBookHealthy & Tasty

Challenge RecipeCompetition

Introduction

The NSW Multicultural Health Communication Service (MHCS) isdelighted to present a collection of recipes which were the result of ayear long project culminating into a showcase of dishes embracing therecommended guidelines for healthier living and prepared by membersof the Chinese, Filipino, Italian, Samoan and Sri Lankan communities.

The project was developed and implemented by MHCS whose roleis to address the health needs of CALD communities by producingmultilingual resources and conducting social marketing campaigns.

MHCS has also a well known website with health resources on over 400health topics in approximately 45 languages (www.mhcs.health.nsw.gov.au).

In 2008, MHCS was commissioned by the Australian Better HealthInitiative (ABHI) to support the Measure Up campaign – the nationalprogram aimed to reduce risk factors for chronic diseases like heartdisease, type 2 diabetes and cancer.

The competitions held in 2009 encouraged people from these communitiesto submit recipes relevant to their culture and using healthy food tips fromABHI. In this endeavour MHCS worked in partnership with the ChineseAustralian Services Society (CASS), Philippine-Australian CommunityServices Inc (PACSI), Italian Association of Assistance (Co.As.It), SamoanCouncil Sydney and the Sri Lanka Association of NSW (SLANSW).

Approximately 200 recipes were received and the selection of the following29 recipes was carried out by an accredited dietitian, a chef and a memberof the partner organisation from each of the participating language groups.

MHCS sincerely hope that you will be tempted to try these deliciousrecipes for their simplicity, taste and better health outcomes.

One serve of vegetables is 75 grams

or about one medium potato, orhalf a cup of cooked vegetables, orone cup of salad vegetables, or onecup of salad vegetables, or half acup cooked legumes (dried beans,peas or lentils)

One serve of fruit is 150g or aboutone medium piece (e.g. apple) ortwo small pieces (e.g. apricot), orone cup of chopped or canned fruit

or 1 ½ tablespoons dried fruit.

Below are some useful hints for following

and maintaining a healthy diet.What is a serve?

The Australian Guide to Healthy Eating,Commonwealth Copyright 1998 isreproduced with permission of theAustralian Government Department

of Health and Ageing, 2010.

Independent Government information regardinghealthy eating is available at the Australian GovernmentDepartment of Health and Ageing website at:http://www.health.gov.au/internet/main/publishing.nsf/ Content/health-pubhlth-strateg-food-resources.htm

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Chinese Recipe Competition Judging Day

DietitianJane Lam

Bilingual Health Promotion Officer Multicultural Health Unit SESIAHS

ChefMay LeeCelebrity Chef Radio Host (2CR & SBS Radio)

Community JudgesDa Mea ChengWilliam ShiuMolly YuEcho YuChun Xia Yang

Finalists & RecipesLe Sheng Liang

(Winner) , King Prawn Salad

Wai Ling YimPrawns and Vegetables

Diana OlrickChicken with Taro Casserole

Yee DoChicken Rice with Nuts and Vegetables

Sui Hung LamVegetable Rolls

Partner Community OrganisationChinese Australian Services Society (CASS)Coordinated by Bosco Chang

Chinese


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Filipino Recipe Competition Judging Day

DietitianBernadette Galing-Aquino

Auburn Hospital Dietitian in Charge

ChefBenny RebongBlacktown Workers Club Executive Chef

Anne Marie CarlosFormer Darling Harbour Convention Centre Chef

Community JudgesMarizette WallaceElpidio CastaloneAlwin Ramos

Cynthia FerrerElvira Alejo

Finalists & RecipesNeria Soliman

(Winner) , Adobo Supreme

Aileen Vidal ReardonBinakol na Chicken

Eduardo DelaguiadoPinoy Style Mixed Vegetables, Fruits & Prawns Stir Fry

Sheila ConstantinoLechon Manok with Salad Ilocano

Maria Andrea Bermudez-GonzalezSaucy Vegetable Rice Topping w/Sardine Omelette

Partner Community OrganisationPhilippine-Australian Community Services (PACSI)Coordinated by Nelia Sumcad

Venue Sponsor

The Basement Karaoke Bar & Filipino RestaurantBlacktown

Filipino


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Binakol na Manok8 minuto Paghahanda + 20 minuto Paglulu

Mga Sangka1 kutsarang extra virgin olive o

3 butil ng bawang na tinadta1 katamtamang laki nsibuyas na tinadta

Luya na sinlaki ng hinlalana tinadtad at dinuro

500g na pakpak ng mano500g na drumstik ng mano

na walang bal3 batang niyog (sabaw at lama

Pamintang buo na panimp1 kutsarang pat

1 tali ng sariwang spina

1 sayote o 1 papayang hila2 siling labuy½ tasa ng tinadtad na perehil (parsle

ParaaPainitin ang olive oil sa kawali. Igisa ang bawan

sibuyas at luya. Ingatang huwag masunog. Ilagay anmanok at buhusan ng isang kutsarang patis. Sankutsyahin, hanggansa magtubig-tubig ang manok nang hindi nilalagyan ng tubHaluing madalas. Tagain ang bao ng niyog at ibuhos ansabaw nito sa kawali na may manok. Pakuluin ng 5 minusa katamtamang apoy. Kayurin ang batang niyog at ihalo sa manoIlagay ang sayote o hilaw na papaya. Lagyan ng 7 hanggan10 pamintang buo depende sa panlasa. Pakuluin nang atay atay n10 minuto pa. Pakuluin ng karagdagang 3 minuto pa. Ilagay adahon ng spinach at patuloy na pakuluan nang atay-atay ng isa panminuto. Gamitin ang sariwang sabaw ng niyog na sopas. Ang mga bang niyog ay puwedeng gamiting mangkok na panghain. Lagyan nparsley at sili bilang palamuti

Binakol na Chicken*8 mins Preparation + 20 mins Cooking

Ingredients:1 tbsp extra virgin olive oil3 cloves garlic, chopped

1 medium onion, finely choppedThumb sized piece ginger, chopped

and squashed500g chicken wings500g skinless chicken drumsticks3 young coconuts (juice and meat)Peppercorns to taste1 tbsp fish sauce1 bunch fresh spinach1 sayote* or 1 unripe papaya2 red chillies | ½ cup parsley,

chopped

Method:Heat olive oil in pan. Sauté garlic, onion andginger. Be careful not to burn. Toss in all thechicken pieces then pour in a tbsp of fish sauce.Sauté until chicken meat releases its own juice w/o addingwater. Stir often. Chop open the top shell of the coconuts andpour all the fresh coconut juice into the chicken pot. Boil for5 minutes over medium heat. Scrape the young coconut meat& mix w/ chicken. Add sayote or unripe papaya. Add about 7 to 10peppercorns to taste. Simmer for another 10 minutes. Boil for another3 minutes. Add spinach leaves and continue to simmer for

another minute. Use the fresh young coconut juice as soup. Coconutshells may be used as serving bowls. Garnish with parsley and chilli.

Aileen Vidal Reardon Finalist, Filipino Recipe Competition

Can be served with fresh crusty bread

*Chicken Binakol: Means Filipino chicken soup with young coconut meat and juice.

*Sayote: Also known as Chayote. It does not need to be peeled and can be eaten raw in salads.It can also be boiled, stuffed, mashed, baked, fried, or pickled. It has a very mild flavor by itself,and is commonly served with seasonings

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Italian Recipe Competition Judging Day

DietitianSharon Natoli

Food & Nutrition Australia Founding Director ChefDanny RussoBeresford Hotel in Surry Hills

Community JudgesGianna Di GenuaRichard MassaioliOndina DemarchiAugusta FarinaCarmela Buonomo

Finalists & RecipesManuela Di Giovanni

(Winner) , Italian Capsicum StewMaria MulèMillecosedde – A Thousand Little Things

Nerina IeranoBaked Zucchini & Potato Flan

Maria CundariMeal from Catania – Caponata Catanese

Partner Community OrganisationItalian Association of Assistance (Co.As.It)Coordinated by Thomas Camporeale and Katy Davies

Italian

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Samoan Recipe Competition Judging Day

DietitianJane Lam

Bilingual Health Promotion Officer Multicultural Health Unit SESIAHS

ChefDiane TempleHome Economist & Author

Community JudgesSitaua MalifaClaudias MarinerJune TeaurimaTheresa ToleafoaSina Winterstein

Daniel Webber

Finalists & RecipesTalia McKinlay

(Winner) , Salmon in Coconut Milk with AvocadoPapaya & Rockmelon SaladRepresented by Kesa Gollan

Tepora PorterSweet Potato Salad and Mango ChickenRepresented by Quini Luau

Pricilla MarinerGluten Lamb with Stuffing

Alofa TogafauStir Fry

Sala Folasa-TuiotiMeatballs and Taro Salad

Partner Community OrganisationSamoan Council SydneyCoordinated by Bonita Toleafoa and Freddy Sooala

Samoan

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Sri Lankan Sinhalese Recipe Competition Judging Day

DietitianShamala RatnesarConsultant Dietitian Nutritionist

Author & Developer of The Total LIFE Diet™

ChefSunil RanasingheSunil’s Spice Centre Owner

Community JudgesWimal PereraPaul Van ReykKamal Kalamaneson

Himali SiriniwasaPavithra Nikesh Malalanayake

Finalists & RecipesRoshani Abeywickrema(Winner) , Southern Salad w/ Chicken & WalnutRecipe by Indra Abeywickrema

Pushpa RanasingheVegetables in Tomato Garlic Sauce Served with Couscous

Shiromi AnandagodageStuffed Capsicums

Wimala De SilvaStuffed Eggplant

Damayanthi MalalagamaFun Fried RiceRecipe by Nadeesha Kaluwitharana

Partner Community OrganisationSri Lanka Association of NSW (SLANSW)Coordinated by Dr. Ruwan Walpola

Venue SponsorBlue Elephant Restaurant, Pennant Hills

Sri LankanSinhalese

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Fun Fried Rice15-20 mins Preparation + 45-50 mins Cooking

Ingredients:1½ cups uncooked basmati rice4 cups of water

½ cup uncooked lentils200gms lean chicken mince2 small eggs (optional)1 cup frozen or fresh carrot,

beans and peas cut into cubes1 large tomato, chopped1 large onion, chopped2-3 cloves of garlic, finely chopped1 piece ginger, finely chopped1 tsp cumin powder1 tsp roasted curry powder1 tsp chilli powder

1 tbsp oilSalt to taste

Method:Wash rice and lentils. Cook in 4 cups of salted water. In awok, heat oil, sauté garlic and ginger. Add the cumin, roastedcurry, chilli powder, tomato and onion, sauté for 2-3 minutes. Addminced chicken and cook through. Add the eggs (optional) frybriefly. Add the vegetables and stir through. Add the boiled riceand lentils to the mixture and mix well.

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Sri Lankan Tamil Recipe Competition Judging DayDietitianShamala RatnesarConsultant Dietitian Nutritionist

Author & Developer of The Total LIFE Diet™

ChefSiva KumaranBlue Elephant Restaurant Owner

Community JudgesCol. V RamanathanMalathy UthayachandranViji Dhayanathan

Surendrini GiriAnette Gunasingam

Finalists & RecipesSeetha Santiago(Winner) , Cabbage and Carrot Salad

E.A (Ariyamalar) VisuanathanChicken Fried Rice

Subahini PaveethanKottu Rotti

Lingeswary SabaratnamSpecial Fried Veggie Rice

Marina Vasantharajan

Spicy Vegetarian Rice with Mutton Pirattal Drumstick Curry and Vallanai & Tomato Salad

Partner Community OrganisationSri Lanka Association of NSWCoordinated by Dr. Ruwan Walpola

Venue SponsorBlue Elephant Restaurant, Pennant Hills

Sri LankanTamil


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> Healthy eating > Being physically active > Achieving and maintaining a healthy weight

The Get Healthy Information and Coaching Service is a free,

confidential telephone Service funded by NSW Health. It helps people

make lifestyle changes in relation to:

> Healthy eating

> Being physically active

> Achieving and maintaining a healthy weight

Qualified Get Healthy coaches will provide information and ongoing

health coaching and support to help you achieve your health goals.

Just call 1300 806 258 Monday to Friday 8am – 8pm

or visit www.gethealthynsw.com.au.

F R E E

N S W

H e a l t h

S e r v i c

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Multicultural Health Communication Service would like to thank all the dietitians, chefs, community group memberarea health and community workers, bilingual medical practitioners, ethnic media, restaurant owners, councils, anpartner community organisations who have made the Healthy & Tasty Challenge 2009 Cookbook possible.

Acknowledgements

Produced by:NSW Multicultural Health Communication Service(MHCS)

Funded by:Centre for Health AdvancementNSW Health Department / Measure Up campaignAustralian Better Health Initiative

Live Life Well NSW Health(Get Healthy Information & Coaching Service)

MHCS Healthy & Tasty Challenge 2009Project Team:

Director:Peter Todaro

Communication & Social Marketing Manager:Michael Camit

Project Officers:

Jess Helaratne | Germana Morassi | Chris GollanSam Shen | Tina Jin

Dietitian:Effie Houvardas

Graphic Design:Joel de los Santos

Photography:Sithiravelu Davandra | Rajan Manickarajah

Printer:

Dot for Dot Solutions Pty Ltd

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Sri Lanka Associationof NSW Inc

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