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Eat smartHealthy eating on a budget for LeadSmart families

About Lead

Lead is a metal that has been mined in Broken Hill

for many years. It’s in the dust, dirt, soil and rainwater

tanks in our town. Our dry climate means lead gets into

everything, through the air and dust. It can also be found

in old lead paint, especially in homes built before 1970.

Lead does not belong in the human body. When it gets

into our bodies, it builds up and makes us sick — for

example, it can make high blood pressure worse and

cause kidney problems.

Lead harms our young kids most of all. Lead can harm

kids’ brain development. This can cause behaviour and

learning problems that can last a lifetime.

There are simple things we can do to reduce blood lead

levels and prevent harm from lead. One of the most

important things we can do is to make sure our families

have a healthy diet.

A diet which has lots of iron, vitamin C and calcium will

reduce the amount of lead our families’ bodies absorb.

High fat foods cause our bodies to absorb more lead. Try

to get your family to eat less of things like butter, cream,

takeaway food, cakes and chocolate.

Eating regularly also helps our bodies absorb less lead.

Make sure you and your family — and especially your

kids — don’t skip meals. And remember, breakfast is the

most important meal of the day. A child who doesn’t eat

breakfast can absorb up to seven times more lead than a

child who does eat breakfast.

The recipes in this book will help to provide you, your

family and your kids with the healthy diet they need to

be LeadSmart.

LeadSmart is a joint initiative between the NSW Environment Protection Authority (EPA), NSW Health, the Broken Hill Environmental Lead Program,

the Child and Family Health Centre and Maari Ma Aboriginal Health.

Acknowledgements

The recipes and information in this cookbook were developed in consultation with the Far

West Local Health District Dietics Department. The cookbook is a revised version of Healthy,

Hearty, Everyday Eating – with the addition of lead specific recipes and information to

ensure Broken Hill families are equipped with the information they need to be LeadSmart. Oct 2016

Contents

What is this cookbook for? 2

How to eat smart 3

The five food groups 3

What’s in a serve? 3

Eating on a budget 4

Eating and hygiene 5

Keep your food safe to eat 5

How long will my food last? 5

Cooking for beginners 6

Preparation methods 6

Cooking methods 6

How hard is each recipe? 6

How to cook rice (for 4 people) 6

How to cook pasta (for 4) 7

How to cook vegetables 7

How to cook hard boiled eggs (on the stove top) 7

Feed your baby the LeadSmart way 8

When is my baby ready for solids? 8

How do I start? 8

Baby food 9

Meat Puree 9

Fish Puree 9

Cheesy Scrambled Eggs 10

Mashed Vegetables 10

Stewed Apple or Pear 11

Feed your family the LeadSmart way 12

LeadSmart diets for toddlers and children 12

Breakfast 15

Porridge 15

French Toast 15

Lunch 16

Pumpkin and Chickpea Soup 16

Tuna and Chickpea Salad 16

Roast Beef Sandwiches 17

Bolognese Jaffles 17

Egg and Salad Sandwiches 17

Dinner 18

Roast Beef and Vegetables 18

Rump Steak with Grilled Tomato and Mash 19

Grilled Fish and Pan Roasted Potatoes 19

Easy Beef or Kangaroo Stew with Dumplings 20

Asian Style Chicken Stir Fry with Rice 21

Spaghetti Bolognese 22

Thai Red Chicken or Kangaroo Curry with Rice 23

Fritatta 24

Meat and Vegetable Rissoles 24

Dessert 25

Apple Crumble 25

Banana Ice-Cream 25

Banana and Date Loaf 26

Apple and Cinnamon Muffins 26

Snacks 27

Carrot and Cheese Pinwheels 27

Oat and Sultana Biscuits 27

Sample eat smart weekly menu 28

1

What is this cookbook for?

Eating healthy food helps kids to grow up strong and

adults to stay well. In Broken Hill, the food you and your

family eat is especially important because it can prevent

harm from lead.

Foods high in iron, vitamin C and calcium can help

reduce the amount of lead absorbed by kids.

This cookbook provides simple and affordable recipe

ideas for lowering lead absorption in babies, toddlers,

young children and the whole family. Enjoy!

2

How to eat smart

Iron

Foods high in iron include:

Î meats such as beef, lamb, pork

or kangaroo

Î poultry such as chicken or turkey

Î sardines, salmon, tuna and other fish

Î wholegrain bread

Î iron rich breakfast cereals

Î baked beans, dried peas, beans, lentils

Î green leafy vegetables

Î dried fruit, eggs, and peanut butter.

Vitamin C

Eating foods high in vitamin

C at the same time as iron

rich foods helps your body

absorb more iron.

Foods high in vitamin

C include:

Î citrus and tropical fruits

Î berries

Î vegetables.

Calcium

Dairy foods are the best sources

of calcium. Everyone needs two

or three serves of dairy every day.

Low fat dairy foods are best for

anyone over the age of two.

One serve of calcium is:

Î a cup of milk or calcium

enriched soy milk

Î a small tub of yoghurt

Î two slices of cheese.

Kids with healthy diets absorb less lead. A healthy diet has lots of iron, vitamin C and calcium. Remember to drink plenty of tap water, and avoid drinking tank rainwater, as it may contain lead.

Recipes in this book that are good sources of these nutrients display the following icons.

The five food groups

Enjoy a wide range of healthy foods from these five food

groups every day. For more information about the five

food groups visit www.eatforhealth.gov.au

What’s in a serve?

Vegetables

Frozen and fresh vegetables 1/2 cup

Potato and sweet potato 1/2 medium

Leafy green vegetables and salad 1 cup

Tinned vegetables 1/2 cup

Fruit

Standard fruit like apples and bananas 1 medium

Small fruit like nectarines and kiwi fruit 2 small

Tinned fruit 1 cup

Grains

Grain bread 1 slice

Noodles and brown rice 1/2 cup cooked

Breakfast cereal 2/3 cup

Pasta 1/2 cup cooked

Protein

Red meat 65g

Poultry 80g

Tinned tuna 100g

Eggs 2 large

Baked beans 1 cup

Dairy

Milk 1 cup

Cheese 2 slices

Yoghurt 3/4 cup

Soy drink 1 cup

3

Eating on a budget

Having a healthy, LeadSmart diet doesn’t have to be

expensive. Follow these tips to stretch your budget:

� Plan your meals for the week and make a

shopping list.

� Items such as bread, meat and even milk can be

frozen to keep them fresh until you need them.

� Buy fresh fruit and vegetables that are in season —

they are usually cheaper. Frozen or tinned fruit or

vegetables are just as good.

� Look for items on special and remember that home-

brands for everyday items are often just as good.

� Buy large packets of items that can last a long

time such as rice, pasta, flour and oil, as they are

generally cheaper.

� Make more than you need for meals or snacks such

as spaghetti sauce, soup or muffins so you can use

the leftovers or freeze them for another meal.

� Add beans and lentils to meat dishes so the meat

goes further but it still fills you up.

� Use cheaper cuts of meat, trimmed of fat, for slow

cooked meals such as casseroles.

� Don’t be afraid to eat the same meal a couple of nights

in a week or use leftovers for lunch the next day.

4

Eating and hygiene

Follow these simple tips to reduce your family’s

exposure to lead in their food:

� Try to avoid having your kids eat on the floor or

ground. If they do, always put down a clean blanket,

towel or sheet for them to sit on.

� Use a damp cloth to wipe down kitchen surfaces

before preparing food.

� Wash all fruit and vegetables before you serve them,

especially if they have been grown at home.

� Wash your hands before preparing food, and make

sure your family wash their hands before eating.

Keep your food safe to eat

Follow these simple tips to make sure your food is safe

to eat:

� Store leftover food in an airtight container in the

fridge. If you take the food to work or school, put it in

a bag with an ice-brick or frozen drink bottle to keep

it cool.

� Check use-by-dates. If food has a ‘use by’ date, it may

not be safe to eat after that date. If food has a ‘best

before’ date, it will probably be safe to eat, but may

not be in top condition.

� Make sure cold food is at fridge temperature and hot

foods are steaming hot.

� Wash or replace dish cloths, sponges and tea

towels regularly.

� Label frozen meats or meals and include the date it

should be used by.

� Use separate chopping boards for raw and cooked

meat and for fresh ‘ready to eat’ foods.

� Check your jars and tins for the words ‘refrigerate

after opening’ and follow this advice.

� Always seal food before it’s stored, whether it’s in the

cupboard, fridge or freezer. Use airtight containers,

freezer bags, zip-lock bags or cling wrap.

How long will my food last?

In the Pantry

Dry pasta 1 year

Dry rice 2 years

Flour 6–8 months

Spices 2–4 years

Sauces 1 year

Sugar Forever

In the freezer

Mince 2–3 months

Steak 3–4 months

Roast Meat 4–6 months

Fish 3–4 months

Curry 2–3 months

Muffins 2–3 months

5

Cooking for beginners

These simple instructions explain the cooking

abbreviations or ‘shorthand’ used in this

cookbook. They also explain how to do the

actions listed in the recipes. Anyone can

cook these recipes if they understand the few

cooking basics below.

Preparation methods

Diced cut into 0.5cm cubes

Chopped cut into 2cm cubes

Beat using a whisk or fork to whip (for example,

you can beat eggs)

Slice to cut a thin or wide piece (for example,

you can slice bread)

Grate to shred by rubbing against a grater (for

example, you can grate cheese)

Drain to remove all liquid by pouring through a

strainer (for example, you can drain pasta

of water).

Cooking methods

Bake to cook in the oven

Boil to put a saucepan with water in it over

high heat until there are large bubbles in

the water and it is steaming

Fry to cook in a frypan or saucepan with a

small amount of oil

Dry-fry to cook without oil in a non-stick pan.

How hard is each recipe?

basic

easy

moderate

How to cook rice (for 4 people)

On the stove top (to boil)

1. Fill a medium-sized saucepan ¾ of the way with

water and put it on the stove. Turn the heat up high.

Cover with a lid and wait until the water starts to boil.

2. Remove the lid and add 1 cup of rice to the

boiling water.

3. Let the rice cook, stirring from time to time, for about

10–15 minutes or until the rice is soft.

4. Drain and serve.

In the microwave (to microwave)

1. Place 1 cup of rice and 2 cups of boiling water into a

microwave-safe bowl.

2. Cook uncovered on high for about 15 minutes,

stopping to stir it after about 7 minutes.

3. Remove from microwave and stir with a fork

before serving.

Note: Rice triples in size when cooked. Add about 1/4 cup

of uncooked rice per person. Brown rice takes longer to

cook than white rice. Allow about 30 minutes.

6

How to cook pasta (for 4)

1. Fill a medium-sized saucepan ¾ of the way with

water and put it on the stove. Turn the heat up high.

Cover with a lid and wait until the water starts to boil.

2. Open a packet of spaghetti and break the noodles in

half with your hands. Remove the lid of the saucepan

and add the spaghetti to the boiling water.

3. Let it cook, stirring occasionally, for about 10 minutes

or until pasta is just soft.

4. Drain in a strainer and serve.

How to cook vegetables

In the microwave (to microwave)

1. Cut the vegetables into a similar size (so they cook

evenly) and place in a microwave-safe dish.

2. Cover with cling wrap or a lid and put the dish in the

microwave. Cook on high for about 2–5 minutes,

depending on the amount of vegetables. Check the

vegetables with a knife after 2 minutes. The knife

should go through easily but the vegetables should

still be a little bit firm.

In the steamer (to steam)

1. Cut the vegetables into a similar size (so they

cook evenly).

2. Using a steamer that fits inside a saucepan, fill

the saucepan with water until it nearly touches

the steamer.

3. Place vegetables in the steamer and cover the

saucepan with a lid.

4. Turn the heat up high and wait until the water boils.

5. Cook for another 2–5 minutes, depending on the

amount of vegetables. Check the vegetables with a

knife after 2 minutes. The knife should go through

easily but the vegetables should still be a little bit firm.

In the oven (to roast)

1. Heat the oven to 180–200°C.

2. Cut the vegetables into a similar size (so they cook

evenly) and place them in a shallow oven-safe dish.

3. Spray or drizzle the vegetables with a small amount

of olive oil (about 2 tablespoons).

4. Bake in the oven for about 45 minutes or until soft.

Turn vegetables once or twice throughout.

How to cook hard boiled eggs (on the stove top)

1. Carefully place the whole eggs in a saucepan and fill

it with water until the eggs are covered.

2. Turn the heat on high and wait for the water to boil.

3. Once the water begins to boil, check the time.

4. For two eggs, boil for 8 minutes. If you are cooking

three or four eggs, boil for a few seconds longer.

5. Remove the eggs from the saucepan and allow

to cool.

6. Gently tap the egg on a bench to crack, and then

peel the shell.

7. Keep the eggs in the fridge until you eat them.

7

Feed your baby the LeadSmart way

During their first year, your baby will progress from

breast-feeding or bottle formula milk to solids. It is

important to understand when and how to introduce

solids to your baby’s diet. Solid foods are an important

way to protect your baby from absorbing lead.

When is my baby ready for solids?

Most babies are ready for solid foods at six months.

Around this time babies need more of nutrients like iron,

which helps them absorb less lead. At this age babies

can’t get enough iron just from breast milk or bottle

formula milk. Signs that your baby may be ready to start

solids include:

� Being able to hold their head up and sit up with help

� Showing an interest in food, for example watching

you eat and trying to reach for food when you

are eating

� Being hungrier and not settling well after a full

milk feed.

How do I start?

Start with small amounts of infant cereal which has

added iron. You can also start with pureed meat,

chicken, fish, plain tofu or legumes (lentils, chickpeas

and red kidney beans).

Next, offer your baby a variety of foods from the

five food groups that include a range of flavours.

For example, you can try different types of pureed

vegetables and fruit.

Babies change quickly and have different stages of

eating solids. Your baby may spend less or more time in

each stage. These stages are as follows.

The ‘silky, smooth’ stage

At around six months of age, babies can eat red meat —

which is important to their diet. For a smooth texture,

meat must be slightly soft and moist. See the recipes for

purees on page 9.

The ‘lumpy, mushy’ stage

At around seven months of age, encourage your baby

to chew different kinds of textures. This helps to develop

muscles for chewing and speech. Make the texture of

your baby’s food a bit rougher — include small, soft

lumps that you mash with a fork.

The ‘finger food’ stage

At around eight months of age, your baby’s hand control

improves. As soon as they are able to hold things,

encourage them to feed themselves by offering soft

finger foods. Cut food into small pieces which can easily

be held while chewing.

The toddler stage

From 12 months of age, your toddler will start trying

to become independent. They can be picky about

when and which foods they will eat. It is important you

maintain control of the food on offer! Let your toddler

choose what to eat from a limited choice of only healthy

foods, making sure you cover the five food groups and

include plenty of iron, calcium and vitamin C.

Once your baby or toddler is eating solids well, you can

feed them the same type of food the rest of the family

is eating, but you will need to prepare it differently. For

example, you can puree meat or fish for them.B

aby

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8

Meat PureeServes 1–2

Ingredients

50–60g chicken, lean beef, veal, roo or lamb

(finely chopped or minced)

Method

Î Place meat in a small saucepan with a small amount

of water.

Î Bring to the boil, then reduce heat and simmer gently

until meat is tender (about 30 minutes).

Î Drain excess water, reserving one tablespoon of

cooking liquid.

Î Allow to cool and puree in a food processor with

reserved cooking liquid.

Smart tip

Î Use leftover meat from the family meal for the puree.

Fish PureeServes 1–2

Ingredients

Fillet of fish, boneless

2 tablespoons of mashed potato

Method

Î Place fish in a steamer or saucepan with a small

amount of water. Cover and cook on a low heat until

fish is tender.

Î Mash fish with a fork or puree in a food processor.

Î Add mashed potato and combine.

Smart tips

Î Prepare extra food and freeze into portion sizes in ice

cube trays. Once frozen, remove from the ice cube

tray and store in a sealed labelled freezer bag. These

can be kept frozen for up to three months.

Î Use a small can of tuna or salmon in springwater

instead of a fish fillet and mash it with a fork.

Bab

y fo

od

9

Mashed VegetablesServes 1–2

Ingredients

Choose any vegetable that is in season or on special!

Method

Î Steam, microwave or boil until soft.

Î Allow to cool, then mash.

Î Add cool, boiled water, breast milk or infant formula

to get desired consistency.

Try mashing combinations of vegetables for

different tastes and textures

Î Carrot and pea

Î Orange sweet potato and spinach

Î Carrot and cauliflower

Î Zucchini and potato

Î Sweet potato and green beans

Î Broccoli and carrot

Î Carrot and pumpkin

Î Parsnip, orange sweet potato and spinach

Î Cauliflower and potato

Smart tips

Î Mix mashed vegetables with an iron enriched

infant cereal.

Î Do not add salt, sugar, honey, butter or margarine.

Cheesy Scrambled EggsServes 1–2

Ingredients

2 eggs

¼ cup milk

1 teaspoon margarine

¼ cup grated cheddar cheese

Method

Î In a small bowl, beat the eggs and milk lightly with

a fork.

Î Melt the margarine in a small saucepan or non-stick

fry pan over medium heat.

Î Pour egg mixture into pan and cook, stirring until

egg is almost set. Add in cheese and stir through

to melt.

Smart tip

Î Add vegetables like chopped spinach, grated

zucchini, creamed corn, chopped tomatoes or

mushrooms.

10

Stewed Apple or PearServes 1–2

Ingredients

1 apple or pear, peeled, cored

and sliced

Method

Î Place apple or pear in a small

saucepan with a small amount

of water.

Î Bring to the boil, then reduce

heat and simmer until fruit is soft.

Î Drain excess water, reserving one

tablespoon of cooking liquid.

Î Allow to cool and mash with

reserved cooking liquid.

Some tasty fruit combinations

Î Pear and apricot

Î Apple and nectarine

Î Banana and paw paw*

Î Pear and kiwifruit

Î Apple and apricot

Î Banana and mango*

Î Apple and strawberry

Î Apple and peach

Î Apple and rhubarb

Î Peach and nectarine

Î Banana and kiwifruit*

Î Avocado and banana*

*no cooking required

Smart tips

Î If microwaving the fruit, use only

one tablespoon of water.

Î Many soft fruits can be mashed

without any cooking.

11

Feed your family the LeadSmart way

Most people in a family will have

different needs, so what they eat will

be a little bit different.

Teenagers, men and people who are very active will

need more energy. Try giving them extra iron rich

cereals and milk, extra snacks such as fruit, raw unsalted

nuts, yoghurt, and larger meals.

On the other hand, family members who are less active

or want to lose weight need less energy. They should

have smaller meals and fewer and smaller snacks.

Teenagers and women need more iron than others.

Try adding raisins, sunflower seeds and wheat germ

at breakfast.

Younger children need smaller meals than the rest of

the family.

If you’re wondering whether your diet or your family’s

diet is healthy, check with a dietitian.

LeadSmart diets for toddlers and children

Following these simple tips will help your toddler or kid

absorb less lead.

Breakfast

A full stomach helps your kids absorb less lead. Feed

your kids a healthy, filling breakfast every day.

Two serves of calcium every day

Calcium helps your kids absorb less lead. Feed your kids

a serve of dairy at least twice a day. Each of these foods

contain one serve of calcium:

� a small tub of yoghurt

� two slices of cheese

� a cup of milk or calcium enriched soy milk

When they’re under two, kids need full fat dairy foods.

Once they’re older than two, they can have low fat

dairy foods.

Can’t eat dairy? Speak with a LeadSmart dietitian about

other sources of calcium.

One serve of iron every day

Iron helps your kids absorb less lead. Feed them a meal

or snack with iron at least once a day. The best source of

iron is red meat:

� lean beef

� veal

� lamb

� kangaroo

Other sources of iron include:

� chicken

� pork

� fish

� beans

� legumes

� leafy green vegetables

� eggs

� cereals that are iron

fortified (check the box)

12

Two serves of vitamin C every day

Vitamin C helps your kids absorb more iron. Feed your

kids a serving of vitamin C at least twice a day and serve

red meat or other foods containing iron with a good

source of vitamin C.

These foods are good sources of vitamin C:

� kiwi fruit

� red capsicum

� strawberries

� mandarins

� broccoli

� green capsicum

� oranges

� brussels sprouts

� pineapple

� lemon

� cauliflower

� mango

� fruit juices

� tinned fruit

� cabbage

Avoid fatty foods

Fatty foods increase the amount of lead your kids

absorb. Feed your kids takeaway no more than once a

week. Limit the amount of high fat foods they eat, such

as butter, cream, cakes and chocolate.

13

Bre

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Breakfast

Porridge 15

French Toast 15

Lunch

Pumpkin and Chickpea Soup 16

Tuna and Chickpea Salad 16

Roast Beef Sandwiches 17

Bolognese Jaffles 17

Egg and Salad Sandwiches 17

Dinner

Roast Beef and Vegetables 18

Rump Steak with Grilled Tomato and Mash 19

Grilled Fish and Pan Roasted Potatoes 19

Easy Beef or Kangaroo Stew with Dumplings 20

Asian Style Chicken Stir Fry with Rice 21

Spaghetti Bolognese 22

Thai Red Chicken or Kangaroo Curry with Rice 23

Fritatta 24

Meat and Vegetable Rissoles 24

Dessert

Apple Crumble 25

Banana Ice-Cream 25

Banana and Date Loaf 26

Apple and Cinnamon Muffins 26

Snacks

Carrot and Cheese Pinwheels 27

Oat and Sultana Biscuits 27

14

PorridgeServes 4

Ingredients

2 cups rolled oats

6 cups reduced fat milk

4 teaspoons brown sugar

Method

Î In a large saucepan, combine oats and milk over a

medium heat, stirring constantly until the porridge

boils and thickens.

Î Remove from heat, sprinkle with brown sugar

and serve.

Smart tips

Î Cut up banana and put it on top of your porridge.

Î Try stirring some wheat germ through your porridge

for added fibre and iron.

French ToastServes 4

Ingredients

8 slices of grain bread

4 large eggs

½ cup reduced fat milk

4 teaspoons cinnamon

2 teaspoons brown sugar

Method

Î Beat eggs together with milk, cinnamon and brown

sugar in a large shallow bowl.

Î Dip the bread slices one at a time into the bowl with

the egg mixture.

Î Place the dipped bread in batches into a non-stick

frypan over medium–low heat. Cook until the bottom

is golden brown, then flip over to the other side

and repeat.

Î Serve topped with sliced banana.

Bre

akfa

st

15

Pumpkin and Chickpea SoupServes 4

Ingredients

400g canned chickpeas

1/2 a large pumpkin, diced

1 medium brown onion, diced

1 teaspoon minced garlic

4 cups reduced salt chicken stock

1 tablespoon olive oil

Method

Î Place onion, garlic and oil in a large saucepan over

medium heat and cook until onion is soft.

Î Add pumpkin and stock, bring to the boil and simmer

for approximately 15 minutes or until pumpkin is

cooked through.

Î Add chickpeas and stir through.

Î Using a stick blender or food processor blend soup

until smooth. Return to the heat for a further 5 minutes.

Î Serve with toast.

Smart tip

Î Try roasting the pumpkin first for a more

intense flavour.

Tuna and Chickpea Salad

Serves 4

Ingredients

425g tinned tuna in springwater

400g canned chickpeas

4 cups lettuce

½ medium carrot, grated

1 medium tomato, chopped

1/2 small cucumber, sliced

½ medium green capsicum, sliced

4 teaspoons mixed herbs

4 tablespoons balsamic vinegar

Method

Î Combine all ingredients in a large bowl and serve.

Smart tip

Î If you are taking this meal to work for lunch, be sure to

keep it in a cool lunch box with a small freezer brick or

store it in the work fridge.

Lun

ch

16

Roast Beef SandwichesServes 4

Ingredients

200g leftover roast beef


8 teaspoons

wholegrain mustard

2 tomatoes, sliced

2 cups lettuce

Pepper, to taste

Method

Fill sandwiches

with ingredients

and serve.

Egg and Salad SandwichesServes 4

Ingredients

4 large eggs, hard-boiled

(sliced or mashed)


8 teaspoons

wholegrain mustard

2 cups grated carrot

2 cups lettuce

Pepper, to taste

Method

Fill sandwiches

with ingredients

and serve.

Bolognese Jaffles

Serves 4

Ingredients


4 cups leftover bolognese mixture

Method

Fill sandwiches with bolognese mixture and

toast in a toasted sandwich-maker.

17

Roast Beef and VegetablesServes 4–6

Ingredients

700g topside beef roast

2 cups salt-reduced beef stock

2 tablespoons plain flour

3 teaspoons minced garlic

3 medium potatoes, halved

1 cup frozen peas

2 cups pumpkin, roughly chopped

1 cup broccoli

2 tablespoons olive oil

Pepper, to taste

Method

Î Preheat oven to 180°C.

Î Place beef in a large roasting pan. Season with garlic and pepper. Roast for

15 minutes, add potatoes and pumpkin (in a separate dish if you run out

of room) and return to the oven for a further 30 minutes or until cooked

to your liking. If you have a larger piece of meat, it will need to be cooked

for longer.

Î Meanwhile, steam, boil or microwave broccoli and peas.

Î Once the roast is cooked, remove from the pan and wrap in foil to rest.

Transfer the roasting pan (with cooking juices but vegetables removed) to

the stovetop over a low–medium heat. Add beef stock. Mix the flour in a

small amount of water to form a runny paste and slowly add to the roasting

pan. Simmer until the gravy thickens.

Î Spoon gravy over slices of beef and serve with roast potatoes and pumpkin,

broccoli and peas.

Smart tips

Î Leftover roast beef can be used for sandwiches the next day.

Î Add different spices to your beef or try other roasting meats.

Din

ner

18

Grilled Fish and Pan Roasted PotatoesServes 4

Ingredients

500g plain white fish fillets

¾ cups plain flour


1 small lemon, juiced

3 medium potatoes, boiled but still firm, chopped

½ medium brown onion, diced


Method

Î Place cooked, chopped potatoes and onion in a

non-stick frypan with half the oil over a medium

heat. Cook until onion turns golden brown and

potatoes are crispy.

Î Meanwhile, mix flour and herbs together. Sprinkle

the flour mixture over both sides of the fish fillets.

Place the rest of the oil in a grill pan over medium

heat. Grill fish in batches until golden on both sides

and just cooked through.

Î Serve with a green side salad.

Smart tip

Î Any firm white fish fillets will do for this recipe.

Try barramundi, basa, hoki, whiting or snapper.

Rump Steak with Grilled Tomato and MashServes 4

Ingredients

500g rump steak, trimmed of fat

4 medium potatoes, roughly chopped

3 tablespoons reduced fat milk

1 cup broccoli

2 medium tomatoes, halved

Method

Î Cook the steak in a non-stick frypan with the

oil over a medium–high heat until cooked to

your liking.

Î Meanwhile, boil potatoes until well cooked. Drain

water from saucepan. Add milk to saucepan and

mash through potatoes using a potato masher or

large fork.

Î Boil, steam or microwave the broccoli.

Î Sprinkle the tomatoes, cut-side up, with

mixed herbs.

Î Place on a sheet of foil under the grill on a

medium–high heat until soft.

Smart tip

Î Always trim the fat off your meat before you cook it.

19

Easy Beef or Kangaroo Stew with DumplingsServes 6

Stew ingredients

1kg beef or kangaroo meat, cubed

2 tablespoons flour

2 teaspoons paprika

425g can crushed or

whole tomatoes

2 medium onions, sliced

1 clove garlic, crushed

2 sticks celery, sliced

2 large carrots, thickly sliced

1 turnip, cut into large chunks

3 medium potatoes, cut into

large chunks

1 cup red wine or stock

Dumplings ingredients

2 3/4 cups wholemeal self

raising flour

1 teaspoon low fat margarine

1 cup water

Method


Î Toss meat, flour and paprika in a plastic bag, tip into a heavy casserole dish.

Î Add all remaining ingredients and stir to combine.

Î Press a piece of baking paper over the ingredients and cover closely

with a lid. Cook for 2 hours without lifting the lid.

Î Check for seasoning and tenderness, returning to oven if more cooking

time is required.

Dumplings method

Î In a bowl rub flour and margarine together.

Î Add water until soft dough forms.

Î Roll and cut into bite sized pieces and add to stew.

Î Cook for 20 minutes until dumplings are firm.

Smart tip

Î Serve with mashed potatoes or steamed rice and steamed

green vegetables.

20

Smart tips

Î Basmati rice has a medium GI, which means it is

absorbed more slowly into the bloodstream than

other types of white rice such as jasmine. This

helps keep you fuller for longer and is also great

for controlling blood glucose levels for diabetics.

Î Always trim the fat off your chicken before

you cook it.

Î Leftover stir fry is great for lunch.

Asian Style Chicken Stir Fry with RiceServes 8

Ingredients

1kg chicken breast, cut into strips

1 medium red capsicum, sliced

4 medium carrots, sliced

3 cups broccoli

6 cups baby spinach leaves

2 cups uncooked basmati rice


8 tablespoons soy sauce

2–4 teaspoons minced chilli


1 medium red onion, sliced

Method

Î Cook rice following packet directions.

Î Meanwhile, stir fry the chicken in half the

oil until golden brown and cooked through.

Remove from the pan.

Î Stir fry onion, garlic and chilli in the remaining oil

until onion is soft. Add all vegetables except for

the baby spinach and cook until a little bit soft.

Return the chicken to the pan with soy sauce and

baby spinach just before serving.

Î Serve with rice.

21

Spaghetti BologneseServes 4–8

Ingredients

1kg premium beef mince

2 large carrots, grated

2 large zucchinis, grated

2 cups broccoli

2 cups frozen peas

2 x 680g jars pasta sauce

2 x 400g cans diced tomatoes

2 medium brown onions, diced



500g spaghetti


Method

Î Place the onion, garlic and half the oil in a large saucepan over medium

heat and cook until onion is soft. Add the mince and remaining oil in the

saucepan over medium heat and cook until brown. Use a wooden spoon to

constantly separate the mince while it’s cooking so it doesn’t stick together.

Î Add pasta sauce, mixed herbs, diced tomatoes, carrot, zucchini and peas.

Bring to the boil and simmer for 25 minutes.

Î Meanwhile, cook the spaghetti in a large saucepan of salted boiling water

following packet directions. Drain.

Î Divide the spaghetti among bowls and spoon over bolognese sauce.

Smart tip

Î Any leftover bolognese mixture can be used to make jaffles the next day.

22

Smart tip

Î Basmati rice has a medium GI, which means it is

absorbed more slowly into the bloodstream than

other types of white rice such as jasmine. This

helps keep you fuller for longer and is also great

for controlling blood glucose levels for diabetics.

For an even lower GI, try Doongarra clever rice or

long grain brown rice.

Thai Red Chicken or Kangaroo Curry with Rice

Serves 4

Ingredients

500g chicken breast/thighs or kangaroo meat, cubed

3 tablespoons red Thai curry paste

375mL low fat evaporated milk

1 cup uncooked basmati rice

2 medium carrots, sliced

1 1/2 cups broccoli

3 cups baby spinach leaves

½ cup frozen peas

½ medium brown onion, sliced


Method

Î Cook rice following packet directions.

Î Meanwhile, stir fry the meat in half the oil until

golden brown and cooked through. Remove from

the pan.

Î Fry onion in the remaining oil until soft. Add red

Thai curry paste and all vegetables except for the

baby spinach and cook until a little bit soft. Return

the meat to the pan with low fat evaporated milk

and simmer for five minutes.

Î Add baby spinach just before serving.

Î Serve with rice.

23

Meat and Vegetable RissolesServes 4

Ingredients

500g low fat mince

2 potatoes

2 carrots

2 onions

1 capsicum

1 egg


Olive oil

Method

Î Peel and grate potato, carrots and onions. Chop

capsicum finely.

Î Mix all ingredients (except flour) in a bowl, so they

stick together.

Î Take small handfuls of the meat and vegetables and

roll into balls. Roll the balls in a little bit of flour.

Î Heat frypan, put small spoonful of oil in the bottom.

Cook rissoles until brown on both sides.

Smart tip

Î Vegetables are a great source of healthy nutrients.

Try to include extra vegetables at lunch and dinner.

Des

sert

FritattaServes 8

Ingredients

8 large eggs

1 1/2 cups reduced fat milk


2 medium potatoes, cooked, roughly chopped

2 cups pumpkin, cooked, roughly chopped

1 medium red capsicum, roughly chopped

2 medium zucchinis, grated

1 medium red onion, diced

1 cup reduced fat cheese, grated

2 medium tomatoes, sliced


Method


Î Line a large baking dish with baking paper. Dry-fry

the onion in a non-stick frypan until soft.

Î Combine the eggs, milk, flour and half the cheese

in a bowl.

Î Combine all vegetables except the tomato and

place evenly in the bottom of the baking dish.

Pour egg mixture over the top and arrange sliced

tomatoes over the surface. Sprinkle with remaining

cheese. Bake for approximately 30 minutes or until

firm to touch and cheese is golden.

Î Serve with a green side salad.

Smart tip

Î This frittata is just as good cold, so it’s perfect for

lunch boxes.

24

Banana Ice-Cream

Ingredients

3 frozen bananas

1 cup reduced fat milk

Methods

Î Place bananas and milk in a food processor

and process until smooth.

Î Serve immediately.

Des

sert

Apple Crumble(Serves 4)

Ingredients

385g can of pie apples

1 cup rolled oats

½ cup plain flour

4 tablespoons tablelands spread,

softened

2 tablespoons brown sugar


Methods


Î Place pie apples in a baking dish lined with baking paper.

Î Use your fingertips to rub the margarine spread, rolled oats, plain flour,

brown sugar and cinnamon together until it resembles breadcrumbs.

Sprinkle the oat mixture over the apples and bake in the oven for

approximately 15 minutes or until golden.

Î Serve with a scoop of low fat ice cream.

25

Snac

ks

Banana and Date LoafMakes 13 slices from 1 loaf

Ingredients

2 ripe bananas, mashed

¾ cup dates, chopped

2 cups wholemeal self-raising flour

1 cup water


Method


Î Line a loaf tin with baking paper.

Î Place dates, cinnamon and water in a saucepan over

low–medium heat and simmer for 5–8 minutes so

that it thickens slightly. Take the saucepan off the heat.

Add and mix the banana and flour until just combined.

Î Place mixture in the loaf tin and bake for 45–60

minutes, or until golden brown.

Apple and Cinnamon MuffinsMakes 12

Ingredients

1 ½ cups wholemeal self-raising flour

¼ cups brown sugar


¾ cup reduced fat milk

1 egg

2 small apples, diced

Method


Î Line a muffin tin with paper muffin cups.

Î Beat egg with milk. Add flour, sugar and cinnamon

and mix until just combined. Stir in diced apple.

Spoon mixture into muffin pans and bake for

15–20 minutes until golden.

26

Snac

ks

Carrot and Cheese PinwheelsServes 2

Ingredients

2 large wholemeal tortillas

2 tablespoons light cream cheese spread

2 carrots, grated

2 green onions, thinly sliced

Method

Î Spread tortillas with cream cheese; sprinkle with

carrot and green onions.

Î Roll up tortillas tightly and wrap individually in plastic

wrap. Refrigerate for 30 minutes.

Î Cut each into 6 pieces just before serving.

Smart tip

Î These make a fun snack or lunch, and you can fill

them with whatever you like — for example, avocado,

grated cheese, ham or lettuce.

Oat and Sultana BiscuitsMakes 12 biscuits

Ingredients

85g low fat margarine

1/3 cup sugar

1 egg, lightly beaten

1/3 cup sultanas

1/3 cup dried apricots

1 cup wholemeal self-raising flour

2/3 cup rolled oats

1 tablespoon vanilla essence

Method

Î Preheat the oven to 180°C and line baking trays with

baking paper.

Î Cream the margarine and sugar until light and fluffy.

Î Add egg and vanilla and mix well.

Î Mix in sultanas, apricots, oats and flour.

Î Roll into balls.

Î Place onto prepared trays, pressing down lightly with

fingertips. Allow some room between each, as they

will spread while cooking.

Î Bake for 20 minutes or until golden. Allow to cool on

baking trays and store in an airtight container.

27

Sample eat smart weekly menuRecipes for the items marked with an *

can be found in this cookbook.

Sunday

Î Breakfast — Porridge* + 1 cup of low fat milk with

2 teaspoons Milo

Î Morning Tea — 1 orange + 1 tub of no fat yoghurt

Î Lunch — Pumpkin and Chickpea Soup* + 2 slices

multi-grain toast + low salt margarine

Î Afternoon Tea — Apple & Cinnamon Muffin* + 1 pear

Î Dinner — Roast Beef and Vegetables*

Î Supper — Apple Crumble* + 1 scoop low fat

vanilla ice cream

Wednesday

Î Breakfast — 3 Weet Bix + 1 cup low fat milk

+ 1 cup low fat milk with 2 teaspoons Milo

Î Morning Tea — 1 orange + 1 slice Banana loaf*

Î Lunch — Leftover Frittata*

Î Afternoon Tea — 4 slices multigrain crispbread

+ 2 slices light and tasty cheese + 1 pear

Î Dinner — Rump Steak, Creamy Mash,

Grilled Tomatoes and Vegetables*

Î Supper — 1 medium chocolate biscuit or

2 oatmeal biscuits + 1 cup low fat milk

Thursday



Î Morning Tea — 1 banana + 1 muesli bar

Î Lunch — Egg and Salad Sandwich*

Î Afternoon Tea — Banana loaf* + 1 pear

Î Dinner — Asian-Style Chicken Stir Fry with Rice*

Î Supper — ¾ cup canned peaches + 1 scoop low fat

vanilla ice cream + 1 cup low fat milk

28

Monday

Î Breakfast — 3 Weet Bix + 1 cup low fat milk + 1 cup

low fat milk with 2 teaspoons Milo

Î Morning Tea — 1 banana + Apple & Cinnamon Muffin*

Î Lunch — Roast Beef Sandwich*

Î Afternoon Tea — 4 slices multigrain crispbread +

2 slices light and tasty cheese + 1 pear

Î Dinner — Grilled Fish and Pan Roasted Potatoes

with a Green Side Salad*

Î Supper — 1 medium chocolate biscuit or

2 oatmeal biscuits + 1 cup low fat milk

Tuesday

Î Breakfast — 3 Weet Bix + 1 cup low fat milk +

1 cup low fat milk with 2 teaspoons Milo

Î Morning Tea — 1 apple + 1 muesli bar

Î Lunch — Tuna and Chickpea Salad*

Î Afternoon Tea — Apple & Cinnamon Muffin*

+ 1 orange

Î Dinner — Frittata with a Green Side Salad*

+ 1 slice bread + 1 teaspoon low salt margarine

Î Supper — 2 scoops low fat vanilla ice cream

+ 1 cup low fat milk

Friday



Î Morning Tea — 1 apple + 1 slice Banana loaf*

Î Lunch — Leftover Asian-Style Chicken Stir Fry

with Rice*

Î Afternoon Tea — 1 tub no fat yoghurt + 1 orange

Î Dinner — Spaghetti Bolognese* + 2 tablespoons

grated light and tasty cheese

Î Supper — Banana Ice Cream* + 1 cup low fat milk

Saturday

Î Breakfast — French Toast* + 1 banana

Î Morning Tea — 1 orange + muesli bar

Î Lunch — Leftover Bolognese* Jaffles (made with

2 slices multi-grain bread and Bolognese sauce)

Î Afternoon Tea — Banana Smoothie* + 1 pear

Î Dinner — Thai Red Chicken Curry with Rice*

Î Supper — 1 cup low fat milk with 2 teaspoons Milo

Our town, our kids, our future.

www.leadsmart.nsw.gov.au

For free blood lead testing of kids under the age of five, or for more information, contact:

Child & Family Health Centre

2 Oxide Street, Broken Hill NSW 2880

Phone: (08) 8080 1100

Maari Ma Aboriginal Health

439–443 Argent Street, Broken Hill NSW 2880

Phone: (08) 8082 9777

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