An initiative of:

Simple & tasty step-by-step recipes

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Did you know that Everyday Foods are really Superhero Foods in disguise? Everyday Foods such as bread, pasta, milk, cheese, fish and tinned beans are packed with nutrition. Each Everyday Food transforms into their Superhero Food alias and gives us super powers like energy to grow a healthy body.

Look out for the Superhero Foods which appear throughout this recipe book!

This book belongs to

* Choose Superhero Foods!* Homemade meals are easy to prepare, healthy & delicious!

* Wash your hands before eating or cooking

* Everyday Foods are Superhero Foods in disguise

* Eat Superhero Foods for a strong mind & healthy body* Choose water

Vegetables

Breads & cereals

Body Monsters

Superhero Foods

Meat/protein

Extra foods

Fruit

IllnessDecay Obesity

Dairy foods

Farmer OrangeVitamin C

Lion!

Working SpudMasher

Man!

Healthy Cereal

Tinned Beans

Yummy Yoghurt Yo Girl!

ZombieFoods

Bean Machine!

Silver Spoon!

Serves per day

Serves per day

Serves per day

Serves per day

Serves per day

Australian Guide To Healthy Eating Serve Sizes

Adults

To meet additional energy needs, extra serves from the Five Food Groups or unsaturated spreads and oils, or discretionary choices may be needed only by those adults who are taller or more active, but not overweight.

An allowance for unsaturated spreads and oils for cooking, or nuts and seeds can be included in the following quantities: 28-40g per day for men less than 70 years of age, and 14-20g per day for women and older men.

An allowance for unsaturated spreads and oils for cooking, or nuts and seeds can be included in the following quantities: 4-5g per day for children 2-3 years of age, 7-10g per day for children 3-12 years of age, 11-15g per day for children 12-13 years of age and 14-20g per day for adolescents 14-18 years of age.

Source (Adult data): National Health and Medical Research Council (2013) Australian Dietary Guidelines – Healthy eating for adults. Canberra: National Health and Medical Research Council.

Source (Children data): National Health and Medical Research Council (2013) Australian Dietary Guidelines – Healthy eating for children. Canberra: National Health and Medical Research Council.

Serves per day

Serves per day

Serves per day

Serves per day

Serves per day

Australian Guide To Healthy Eating Serve Sizes

Adults Children

National Health and Medical Research Council (2013) Australian Guide to Healthy Eating. Canberra: National Health and Medical Research Council.

Faster Pasta

18

Superhero Spinach Dip

8

Recipes

Crunchy Noodle Salad

10Cheeky Chicken

Subs

12Super Nice

Rice

14Mighty

Minestrone Soup

16

Fancy Fish Patties

20

Nanna's Curry

22

Fruity Frypan Cake

24

MAD Muffins

26

8

Ingredients for dip:½ clove garlic100g frozen spinach (thawed) 3 tablespoons grated low fat parmesan cheese1 spring onion½ cup low fat ricotta ½ cup low fat natural / Greek yoghurt2 teaspoons dried dill Pepper

For dipping:2 carrots1 red and 1 yellow capsicum150g snow peas1 punnet cherry tomatoes1 packet rice crackers

Equipment: Fine grater, bowl, measuring cups and spoons, scissors, spoon, peeler, chopping board, knife, serving platter

Superhero Spinach Dip

Recipe tip:Steam or

microwave fresh spinach instead

of frozen

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Squeeze spinach to remove excess water (discard water). Add spinach to the bowl with garlic and parmesan.

Grate garlic into bowl.

spring onion into bowl with the other ingredients.

Measure ricotta, yoghurt and dill into the bowl. Mix all ingredients together. Add pepper to taste.

Peel carrots. Chop vegetables into dipping sticks. Put vegetables and crackers onto serving platterwith dip.

10

Ingredients for salad:6-8 cups of salad ingredientsChoose a variety of vegetables:iceberg lettuce, cherry tomatoes,carrot, celery, cucumber, green and red capsicum, snow peas, mushrooms, spring onions100g crunchy noodles

Dressing:½ teaspoon garlic powder1 tablespoon salt reduced soy sauce2 tablespoons white wine vinegar2 tablespoons olive oilJuice of 1 lime/lemon

Equipment:Knife, chopping board, large bowl, small bowl, measuring spoons, fork, tongs

Crunchy Noodle SaladServes 8

Recipe tip: Add shredded

chicken, tinned tuna or salmon for extra protein.

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Empty packet of noodles into salad and toss lightly.

Chop all salad ingredients and put into large bowl.

Measure all dressing ingredients into small bowl. Mix together with a fork.

Pour dressing over salad.

Lightly toss salad with tongs until all ingredients are coated with dressing.

10

12

Ingredients:2 chicken breastsSpray oil2 tablespoons kecap manis (sweet soy sauce)2 teaspoons honey1 tablespoon poppy seeds1 small cucumber½ red onion2 tomatoes

1 carrot1 small bag baby spinach4 wholegrain bread rolls

Equipment:Chopping boards, knives, frypan, measuring spoons, large spoon, tongs, small bowl, spoon, grater

Cheeky Chicken Subs Makes 4

Recipe tip: You can use salt

reduced soy sauce instead of

kecap manis.

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1

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4

5

Add chicken to pan. Cook chicken until brown and cooked through.

Slice chicken in to small strips. Heat frypan and lightly spray with oil.

Mix kecap manis / soy sauce, honey and poppy seeds in a small bowl. Add to pan and cook for a further 2-3 minutes.

On a clean chopping board, slice cucumber, onion and tomato. Grate carrot.

To make subs, slice rolls

and salad.

14

Super Nice RiceServes 8

Ingredients:4 cups cooked rice (cooled)1 cup corn kernels2 sticks of celery½ red capsicum1 red apple1 carrotSmall bunch parsley½ cup sultanas¼ cup pepitas (pumpkin seeds)

Dressing:2 tablespoons olive oil2 tablespoons white wine vinegar1 tablespoon Dijon mustard1 tablespoon honey

Equipment:Large bowl, measuring cups and spoons, chopping board, knife, grater, large spoon, small jar or container with lid

Recipe tip: Store salad in the

fridge for up to 2 days.

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5

Chop celery, capsicum and apple into small pieces. Add to bowl.

Measure cooked rice into large bowl. Add drained corn kernels.

Grate carrot. Chop parsley. Add to bowl.

Measure sultanas and pepitas into bowl. Mix salad together.

Measure dressing ingredients into small jar. Put lid on tightly, then shake well. Pour dressing over salad and stir through.

16

Mighty Minestrone Soup Serves 10

Ingredients:1 brown onion2 cloves garlic4 cups hard vegetables (e.g. potato,

1 cup spinach 400g tin cannellini beansSpray oil2 teaspoons salt-reduced vegetable stock powder6 cups water

1 bay leaf140g tomato paste1 tin diced tomatoes½ cup red lentils½ cup pasta shellsSmall bunch parsleySalt and pepper (optional)

Equipment:Chopping board, knife, sieve, can opener, frypan or large pot, large spoon, cup measures

Recipe tip: Serve with fresh bread or toast.

Freeze for lunches or an easy

dinner.

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Heat pot on medium heat and spray with oil. Cook onion until clear. Add garlic and stir to combine.

Chop onion, garlic and hard vegetables into small even pieces. Drain and rinse beans.

Add chopped vegetables to pot with stock powder, water, bay leaf, tomato paste, tinned tomatoes and lentils. Boil for 10 minutes.

Add the pasta and simmer for another 10 minutes (or until pasta is nearly cooked).

Chop parsley. Add to pot with spinach and beans. Cook for 5 minutes. Remove bay leaf and season to taste with salt and pepper.

Mighty Minestrone Soup

18

Faster PastaServes 8

Ingredients:1 brown onion4 cloves garlicSpray oil3 teaspoons salt-reduced vegetable stock powder7 cups water500g penne pasta1 broccoli 2 carrots

1 red capsicum1 punnet cherry tomatoes100g reduced fat cheese1 bunch fresh basil125g extra light cream cheesePepper

Equipment:Frypan or large pot, knife, measuring cups, chopping board, grater, large spoon

Recipe tip: Add ¼ cup of pesto for extra 2

1

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Add stock powder and water, bring to the boil. Once boiling, add pasta and cook for 10 minutes.

Finely dice onion and garlic. Heat pan and spray with oil. Cook onion and garlic for 2-3 minutes.

Meanwhile, chop broccoli, carrot, capsicum and cherry tomatoes into small pieces. Add to pasta. Cook for 5 minutes or until vegetables are slightly soft.

Grate cheese and chop basil leaves. Add to pan with cream cheese. Season with pepper.

Continue to cook, stirring until cheeses are melted through pasta.

20

Ingredients:1 medium sweet potato (500g)400g tinned salmon or tuna in springwater Small bunch chives1 cup frozen peas and corn1½ teaspoons dried parsley or dill1 tablespoon lemon juice cup breadcrumbsSalt and pepperSpray oil

Fancy Fish Patties

Equipment:Peeler, chopping board, knife, pot, stove top, sieve, large bowl, masher or fork, measuring cups and spoons, large spoon, small plate, frypan, spatula, can opener

Makes 12

Recipe tip: Use potato instead of

sweet potato.

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Mash sweet potato in a bowl until smooth. Drain tinned salmon or tuna and mash into sweet potato.

Peel sweet potato and chop into chunks. Cook in boiling water for 15 minutes or until soft. Drain well.

Chop chives. Add peas and corn, dried parsley/dill, lemon juice, chives and cup breadcrumbs to bowl. Season with salt and pepper then stir to combine.

Roll small handfuls of mixture together to make 12 patties. Put remaining breadcrumbs onto small plate. Roll patties in crumbs to coat.

Turn frypan to medium heat and spray with oil. Cook patties on both sides until golden.

22

Ingredients:1 brown onionSpray oil500g lean meat (beef, lamb, pork, kangaroo)1 tablespoon curry powder1 green apple1 carrot1 capsicum½ sweet potato2 cups water

Nanna’s Curry

1 tablespoon salt-reduced beef stock powder1 tablespoon shredded coconut1 tablespoon jam1 tablespoon pickles

Equipment:Chopping boards, knife, frypan, large spoon, measuring cups and spoons, small bowl, spoon

Serves 6 - 8

Recipe tip: Add more

curry powder for a spicier

curry!

3

2

1

4

Dice meat into small pieces. Add meat and curry powder to frypan and cook until meat is brown.

Dice onion. Turn frypan onto medium heat and spray with oil. Add onion to frypan, cook until softened.

Add water, stock powder, coconut, jam and pickles. Stir to combine. Cook for 10 minutes.

On a clean chopping board, dice apple, carrot, capsicum and sweet potato into small pieces, add to frypan.

5 tablespoons of water in small bowl. Add to frypan and stir for 5 minutes or until sauce thickens. Serve with rice.

24

Ingredients:825g tin fruit, in juice1 cup frozen blueberries1 teaspoon cinnamon½ cup sugar4 eggs

1 cup reduced fat milk

Equipment:Can opener, chopping board, knife, frypan and lid, baking paper, measuring cups and spoons, large bowl, electric beater or whisk, spatula

Fruity Frypan CakeServes 18

Recipe tip: Serve

with warm custard.

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Lightly whisk eggs in a bowl. Add sugar and whisk until pale and thick.

Drain fruit and cut, if required. Line base and up sides of frypan with baking paper. Arrange fruit and blueberries on the baking paper. Sprinkle cinnamon and 1 teaspoon of sugar over the top.

and lightly whisk. Add the milk and whisk again. Add

whisk to combine.

Turn frypan on to medium heat. Spread cake mixture evenly over the fruit. Place lid on frypan and cook for 15 minutes or until the cake has risen and cooked through.

Holding edges of baking paper, lift cake from frypan. Cut into pieces and serve fruit-side up.

26

Ingredients:¾ cup pitted dates 1 cup boiling water60g margarine, softened¼ cup brown sugar

2 eggs1 green apple1 teaspoon vanilla essence1 teaspoon cinnamon

Equipment:

chopping board, small bowl, kettle, large bowl, whisk or fork, measuring cups and spoons, sieve, large spoon, grater

MAD MuffinsMakes 12

Recipe tip: Use 1 cup

of tinned apple instead of

fresh.

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5

Chop dates and place in small bowl. Cover dates with boiling water and set aside for 10 minutes.

Preheat oven to 180 ˚C. Line

Whisk margarine and sugar together in large bowl. Add

egg to bowl, whisk together.

egg, whisk until combined.

Grate apple and add into large bowl with vanilla essence, cinnamon and date mixture. Stir gently until just combined.

Spoon mixture into patty pans and bake for 20-25 minutes or until golden brown.

HFFA2016_01

Proudly Supported By:Foodbank WA would like to acknowledge the following Healthy Food for All ® partners:

© Foodbank WA 2016 “This publication is protected by copyright. You may download, print and copy the material in an unaltered form only, with acknowledgement to Foodbank WA for non-commercial purposes. If you wish to use it for any other purpose please contact Foodbank WA.” SCIS number: 1744271

Document prepared by Insomnia Design, Perth, Western Australia

An initiative of:23 Abbott Rd, Perth Airport WA 6105(08) 9258 9277 healthyfoodforall.com.aufoodbankwa.org.au FoodbankWA @FoodbankWA

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