FACILITATOR MANUALNovember 2011

Table of Contents

Acknowledgements 1

Section 1: Background Information •IntroductiontoGoodQuickTukka 2 •Theaim&objectivesofGoodQuickTukka 3 •The‘PassOn’concept 4 •Benefitsoftheprogram 5

Section 2: Setting up a Good Quick Tukka Program •StepstosetupyourGoodQuickTukkaprogram 6 •FrequentlyAskedQuestions 6

Section 3: Running a Good Quick Tukka Cooking Session •Howtoprepareforacookingsession 7 •StepstorunaGoodQuickTukkacookingsession 8 •FrequentlyAskedQuestions 9 •StepstorunaGoodQuickTukkacommunity‘PassOn’session 10

Section 4: Good Quick Tukka Recipes •Recipecriteria 11 •SuggestedrecipelistforGoodQuickTukka 12

Eggs Mushroom,Capsicum&CheeseOmelettes 14 CurriedEggSandwiches 15 PoachedEggs&VegetableFritters 16

Side Dishes & Light Meals FriedRice 17 Coleslaw 18 Potato&HamSalad 19 ThreeBeanSalad 20

Soup MinestroneSoup 21 PumpkinSoup 22 CurriedLentilSoup 23 FishSoup 24

Pasta Pasta&TunaSalad 25 PastawithSimpleTomatoSauce 26 CreamyPasta 27

Mince Meat&VegetableRissoles 28 SpaghettiBolognaise 29 ChopSuey 30

Fish & Chicken ChickenPeanutSatay 31 PoachedChicken&ThreeBeanSalad 32 SteamedFish 33

Curries & Stews BeefMinceandVegetableCurry 34 GoldenHotpot 35

Stir-Fries BushBeefStirFry 36 Chicken&VegetableStirFry 37 Stir-FriedVegetables 38

Breakfast & Sweet Treats OneCupPancakes 39 CreamyRice 40 FrenchToastwithFruit 41

Recipes to use at Community Days TzatzikiDip 42 Sushi 43

Section 5: Appendix •A: Promotionalflyers 44 •B: SuggestedEquipmentList 46 •C: Foodsafetyessentials 47 •D:Foodsafetyauditforfacilitators 49 •E: Evaluationtools 50 •F: CertificateofParticipation 65 •G:Howtomakerecipeshealthier 66 •H:Seasonalfruitandvegetableguide 67 •I: HerbandSpiceChart 68 •J: CuttingTechniques 70 •K: UsefulWeblinks 72

AcknowledgementsThismanualwasdevelopedfortheGoodQuickTukkaProgramcreatedbytheQueenslandAboriginalandIslanderHealthCouncil(QAIHC)inconsultationwith13AboriginalandIslanderCommunityControlledHealthServices.WewouldliketoacknowledgetheAboriginalandTorresStraitIslanderHealthWorkers,Dietitians/Nutritionistsandotherstaffwhoparticipatedinthedevelopmentofthismanual:

• AboriginalandTorresStraitIslanderCommunityHealthServiceBrisbaneLtd

• AboriginalandTorresStraitIslanderCommunityHealthServiceMackayLtd

• ApunipimaCapeYorkHealthCouncil

• BarambahRegionalMedicalService(AboriginalCorporation)

• CarbalMedicalCentre

• CunnamullaAboriginalCorporationforHealth

• GurrinyYealamuckaHealthServiceAboriginalCorporation

• KalwunHealthService

• KambuMedicalCentrePtyLtd

• MulunguAboriginalCorporation

• NhulunduWooribahIndigenousHealthOrganisationIncorporated

• WuchopperenHealthService

• YuluBurriBaAboriginalCorporationforCommunityHealth

WewouldalsoliketoacknowledgethecontributionsoftheKalwunDevelopmentCorporationandtheQueenslandHealthNutritionistsandDietitianswhoprovidedfeedback.

CompiledbyDieteticandNutritionStudents:

AyaIkehiro&AnnieclaudeLassemillante,UniversityofQueensland

LyndaMenzies&YingxiZhu,QueenslandUniversityofTechnology

InconsultationwithDebbieChen-NutritionCoordinator,QueenslandAboriginalandIslanderHealthCouncil

November2011

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Section 1 BackgroundInformation •IntroductiontoGoodQuickTukka

•Theaim&objectivesofGoodQuickTukka

•The‘PassOn’concept

•Benefitsoftheprogram

Introduction

WelcometotheGoodQuickTukkaprogrammanual!ThismanualisdesignedtoprovideyouwithsomesimpleandusefulresourcesthatwillbehelpfultorunyourGoodQuickTukkaprogram.Resourcescoveredinthismanualinclude:

• Keystepstopreparingandrunningtheprogram

• Somehintsandpracticaltipstopromoteenjoyable,socialandinteractivelearning

• Quickandnutritiousrecipesthatyoucoulduseduringtheprogram

ThismanualalsoprovidesyouwiththebackgroundtotheGoodQuickTukkaprogramandexplainsakeyelementofthisprogram-the‘PassOn’concept.

The Good Quick Tukka programGoodQuickTukkaisacookingeducationprograminspiredbyJamieOliver’sMinistryofFood,whichbelievesthat‘anyonecanlearnhowtocooksomething-alltheyhavetodoisgiveitatry’.Participantsintheprogramwillbeabletolearncookingskillsandbuildconfidenceintheircookingability.

The Good Quick Tukka target groupAboriginalandTorresStraitIslanderpeoplewhohavelimitedcookingskillsorwouldliketodevelopmoreconfidenceincookingarethemainfocusofGoodQuickTukka.Somegroupsareeasiertoaccessincluding:

• Youngpeople

• Youngmums

• Supportgroups(e.g.Diabetessupportgroup)

• Staffattheworkplace

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The aim of Good Quick TukkaToteachAboriginalandTorresStraitIslanderpeoplebasiccookingskillsandpasstheseskillsontoothers.Asaresult,theprogramhopestoincreasethenumberofmealsbeingpreparedathomeamongAboriginalandTorresStraitIslanderpeopleinQueensland.

Main objectives of Good Quick Tukka• ToengageAboriginalandTorresStraitIslanderchildren,youngpeopleandadults

• Toincreaseparticipants’confidenceandskillsinfoodpreparationandcooking

• Toexplorecookingtechniquesanddifferentfoods

• Toenhanceparticipants’socialexperiencesandenjoymentoffoodbycreatingafunandrelaxedenvironmentduringtheprogram

Structure of Good Quick TukkaTheresourcesinthismanualaredesignedforaGoodQuickTukkaprogramwhichhas1cookingsessionperweekfor10weeks.Itisgoodtorun1cookingsessionperweektohelptheparticipantsremembertheskills.Sometimesthismaynotbepossible,soyoumaywishtoruntheprograminadifferentway(e.g.only5cookingsessionsor1cookingsessioneveryfortnight)andthisisfine.

Thereisnosetnumberofparticipants-teaching1persontocookisbetterthannothing!Thinkaboutwhatfacilities,resourcesandequipmentyouhave,andthiswillhelpyoudecidehowmanyparticipantsyouwouldlike.

Youdonothavetorunthisprogramalone.Youmaywanttogetsomeonetohelpfacilitatetheprogramwithyou,incaseyoucannotmakeittoacookingsession,oryouhavealotofparticipants.

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The Pass On Concept - What is Pass On? PassOnissharingtheskillsandrecipesthatparticipantslearninasessiontofamilyandfriends.Participantsinthisprogramareencouragedtogohomefromasessionandpasstherecipesontotwopeoplebycookingthemealinfrontofthemandthensittingdowntogethertoeatit.Ideally,thesetwopeoplewillthenteachtwootherpeople.PassOndoesn’tjusthavetohappenathome-youcanpassonrecipesatwork,atcommunityexpos,onpicnicsandevenoutcamping.

Why Pass On? ThemainpurposeofPassOnistoactivelyengageparticipantsandcommunitymembersincookingtoimprovetheircookingskillsandcreateasenseofownershipovertheprogram.Byencouragingthecommunitytotakecontrolofpassingonknowledgeandrecipes,youcaninspiremorepeopletobeinvolvedincookingtheirownmealsathome.Sometimesparticipantsmaynothavethetimeormoneytopassonrecipesathomesoyoumaywanttodiscusswithyourparticipantsthatitisnotcompulsorytopasson,butencouraged.Alsoencouragethemtohaveproofofthepasson,e.gtakingaphotoontheirmobilesotheycanwinaprize

Facilitator

In the sessionParticipants

Friends & family members

At home

In the community

Whole community

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Benefits of implementing Good Quick TukkaTherearemanybenefitsinrunningGoodQuickTukkainyourcommunity.Someofthemainbenefitsinclude:

• Getsthewholefamilyandthecommunityinvolved

• Theprogramisflexible,andcanberuninawaythatsuitsyourorganisation

• Theprogramcanbeadaptedtoavarietyofsettings(e.g.Diabetessupportgroups)

• Theprogramcanbeincorporatedintootherprograms

• Providessimple,quickandnutritiousrecipes

• Theprogramissuitableforpeopleonabudget

Aswithanyhealth-promotionprogram,youmayexperiencesomedifficultieswhilerunningGoodQuickTukka,suchasfinancialproblems,lackoffacilitiesortroublerecruitingparticipants.Thismanualisdesignedtohelpyouovercomethesedifficulties.

IfyouhaveanyquestionsorwouldlikeguidanceandsupporttoruntheGoodQuickTukkaprogram,pleasecontacttheNutritionCoordinatoratQAIHC:

Phone:(07)33288500

E-mail:nutrition@qaihc.com.au

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Section 2 Settingupa GoodQuickTukkaProgram •StepstosetupyourGoodQuickTukkaprogram

•FrequentlyAskedQuestions

Steps to set up your Good Quick Tukka ProgramThereare4stepstofollowwhensettingupyourGoodQuickTukkaprogram.

1 Organise a venue - Findavenuewhereyoucanholdcookingclasses.Yourbuildingmayhavearoom,butifitdoesnotthensomecommunitycentresandtownhallsmaybeavailableforhire.Youwillbeworkingwithfireandsharpknives,somakesuretoaskifthereareanyrulesorsafetyproceduresthatyoumustfollow.Yourlocalcouncilmayhaveinformationontheirwebsite.

2 Organise a cooking session time - Chooseadayoftheweekandatimethatyouwouldliketorunyourcookingsessions.Howevermanycookingsessionsyouplantorun,rememberthatyoumightneedtomakeadjustmentsforholidaysorworkcommitments.

3 Recruit your participants - Youmaychoosetorunthisprogramwithapre-existinggroupwithinyourcommunity.Ifyouplantoformanewgroup,nowisthetimetocreatesomepublicity.Forexample,youmaywanttowriteabriefarticleforanewspaperornewsletter.Therearealsosomeflyersprovidedinthismanualthatyoucanputuparoundyourcommunity(AppendixA).

4 Organise your equipment - Findoutwhetherallofthecookingequipmentyouneedisavailableatyourvenue.Ifyoudonothaveeverything,youmayneedtobuysomething,bringsomeequipmentfromyourhomeorasktheparticipantstobringtheirownequipmentfromhome.Alistofcookingequipmentrequiredforthesuggestedrecipesisincludedinthismanual(AppendixB).

Frequently Asked QuestionsQ: Who can be a participant in the Good Quick Tukka program?

A:AlmostanyonecanparticipateinGoodQuickTukka.ThisincludesclientsorstaffmembersatCommunityControlledHealthCentresandpre-existingcommunitygroups,suchasdiabetes,mothers,men’soryouthgroups.ChildrenandadolescentsarealsoabletoparticipateinGoodQuickTukka.

Q: Do you have to run Good Quick Tukka in a kitchen?

A:No,youcanrunGoodQuickTukkaalmostanywhere,solongasthereisenoughspaceforyourparticipants.Althoughakitchenispreferable,thesuggestedGoodQuickTukkarecipesdonotrequireanoven,soifyouhaveaccesstoaportablestoveandrunningwaterthenyoucanusetrainingroomsoroutdoorareas.WhereveryoudecidetorunGoodQuickTukka,remembertoconsiderfoodsafety.SeeAppendixCforimportantfoodsafetyinformation.

Q: Is Good Quick Tukka just about cooking?

A:No,GoodQuickTukkateachespeopletheskillstocookhealthy,affordablemealsathome,butthereismoretohealthyeatingthanjustknowinghowtocook!Youalsoneedtoknowwhattoeat,soit’sagoodideatoincludenutritioninformationintotheprogramifyoucan.YourCommunityControlledHealthServicemayhaveaNutritionistorDietitian,alternativelyyoumaybeabletoinviteonefromanotherorganisationwhocancomealongoneweektotalktotheparticipantsabouthealthyeating,oryouyourselfmayliketoprovidesomeinformation(refertoAppendixKforusefullinks).Talktoyourparticipantsandseewhattheyalreadyknowaboutnutritionandwhattheywouldliketolearn-thiswillhelpyoudecidewhattotalkaboutifyouchoosetoincludenutritioninformationinyourprogram.

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Section 3 RunningaGoodQuickTukka CookingSession •Howtoprepareforacookingsession

•StepstorunaGoodQuickTukkacookingsession

•FrequentlyAskedQuestions

•StepstorunaGoodQuickTukkacommunity‘PassOn’session

How to prepare for each cooking sessionThe day before the cooking session:

• Contactyourparticipantstoconfirmthattheyareabletocome

• Workouthowmanypairsorgroupsyouwillhave

• Choose2recipestocook-youwillneedtodothisforthefirstcookingsession,butfortherestofthecookingsessions,itisagoodideatolettheparticipantschoose.Itisrecommendedtocooktherecipemarked*asitintroducesnewtastes/cookingmethods,etc.Youmayalsoliketocooktherecipebeforethesessionasatrialrun.

• Createashoppinglist-eachpairorgroupshouldcookarecipewhichserves4to6people

• Buyyouringredientsandstorethemsafely(AppendixChasfoodsafetyinformation)

• Makesurethatthereareenoughcookingutensilsforeveryone

The day of the cooking session:

• Photocopytherecipessothateveryonehasacopyforthemselvesandasparetogivetoafriendorfamilymember

• Photocopyevaluationformsforeachparticipant(attheirfirstandlastcookingsessions),consentformsforeachnewparticipantandan‘ActivityLogSheet’foryoutofilloutateachsession(AppendixE)

• ConducttheFoodSafetyAuditforfacilitators(theformcanbefoundinAppendixD)

• Makesurethatalltheingredientsandequipmentareeasilyavailable

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Steps to run a Good Quick Tukka cooking session Welcome everyone

Introduceyourselfandpointoutthelocationofthefireexits,bathroomsetc.Youmayalsowanttheparticipantstointroducethemselvestobreaktheice.

Explain the background behind your Good Quick Tukka program

Explainwhyyoustartedthisprogramandwhatyouaimtoachieveineachcookingsession.

Distribute evaluation forms Sheet (see Appendix E for these forms).

Ifitisthefirstcookingsession,youmustgetallofyourparticipantstofilloutabrownevaluationformandparticipantconsentform.Makesureanynewparticipantsfilloutthisformattheirfirstcookingsession.Atthelastcookingsessionallparticipantsmustfillinthebrownevaluationform.

Remember food safety

Ensureeveryonewashestheirhandstoreinforcetheimportanceoffoodsafety.

Get cooking!

Youmaywanttodemonstratesomecommonskillstothewholeclass(e.g.choppinganonion)orsimplyletthepairsorgroupsofparticipantsstart.Guideyourparticipantsthroughtheirrecipes-theymayneedyourhelpwithcertainsteps.

Clean as you go

Encourageyourparticipantstowashupastheygosoit’snotallleftuntiltheend.

Enjoy the meal!

Oncetheparticipantshavefinishedcooking,sitdownandeatthe2differentmealstogether.Asthefacilitator,completetheActivityLogSheet.

Finish up

Congratulatetheparticipantsandencouragethemtopassontherecipes.Encouragethemtodocumenttheir‘Passon’ontheirmobilephoneorinvitethemtobepartoftheFacebook‘GoodQuickTukka’Group(SeeAppendixE).

Decide,asagroup,therecipesyouwillmakeinthenextcookingsession.

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Frequently Asked QuestionsQ: Why should I break my participants into pairs or groups?

A:Breakingyourparticipantsintopairsorgroupswillencouragethemtointeractwitheachother,andwillmakethesessioneasierforyoutomanage.Italsomeansthatyouwillneedlessingredientsandequipment.Makesurethateveryonegetstopractiseeachcookingskill(e.g.chopping,grating)duringthecookingsession.

Q: Can the participants take their meals home?

A:Participantsshouldeattogetherattheendofeachcookingsessionsotheycantrythe2mealsandhaveayarn.However,sometimestherewillbeleft-overingredientsandmealswhichparticipantscantakehome(trytoensureappropriatecontainersandaneskywithicebricksfortransport).

Q: How can I encourage my participants to pass the recipes on?

A:Attheendofeachcookingsession,encourageyourparticipantstopassontheskillsandrecipestheyhavelearnttotheirfriendsandfamilyathome.Ifyouhavemoneyinyourbudget,offeringanincentivemayencouragethem.Someexamplesofincentivesincludecookingequipment,cookbooks,fruitandvegetablebasketsandsupermarketvouchers.Theincentivescanbegivenweeklyorattheendoftheprogram.EvidenceofthepassoncanbeaphotoontheirmobilephoneortheGoodQuickTukkaGrouponFacebook(seeAppendixE)

Q: What are all these evaluation forms?

A:ItisimportanttoevaluateyourGoodQuickTukkaprogramtoseeifitwassuccessfulandtodecidewhetheryoushouldruntheprogramagain.PleasereadalloftheinformationinAppendixE,asthisprovidesyouwithspecificdetailsaboutevaluation.

Q: What happens during the final cooking session?

A:Duringthefinalcookingsession,eachparticipantshouldcookamealfor2or3oftheirfamilyandfriends.Bydoingthis,theycanpassononeoftherecipesfromtheprogramthattheyliked.Letthemknowaboutthiscook-upduringtheirfirstcookingsession,sothattheyhavesometimetothinkaboutwhotheymightliketobring.

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Steps to run a Good Quick Tukka community ‘Pass On’ sessionChoose a recipe

Choosearecipethatissimpleandeasytocook.AquickrecipesuchastheonecuppancakesorBushBeefStirFrywillallowformorepeopletoparticipateduringthesession.Iftherearenocookingfacilities,recipessuchasTzatzikidipcanbepreparedthatdon’trequirecooking.(RecipeslistedinSection4)

Set-up ingredients

Setupenoughingredientsforeachparticipantthatyouexpecttocookduringthesession(seefollowingstepstodeterminehowmanyparticipantsyouexpect).Itispreferableifeachparticipanthastheirownworkstationandowningredientsforoneserve.

First demonstration

Thefacilitatordemonstrateshowtocooktherecipeto2participants.These2originalparticipantsthenmovetotheirworkstations.

Second demonstration

Twonewparticipantswatchacookingdemonstrationfromeachofthe2originalparticipants(atotalof4newparticipantswillbewatching).The4newparticipantsthenmovetotheirworkstations.

Third demonstration

The4participantswhowatchedthedemonstrationbytheoriginal2participantsthenholdtheirowndemonstrations.Eachparticipantagainshows2newparticipants.Atthisstage,2participantswillhavefinished,4participantswillbedemonstratingand8participantswillbewatching.

Repeat demonstrations

Thisprocessisrepeatedasmanytimesaspossiblewithinthetimeframeandresourceallocation.

*EncouragethemtosharetheirexperiencesonFacebookGoodQuickTukkaGroup

www.facebook.com/goodquicktukka

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Section 4 GoodQuickTukkaRecipes •Recipecriteria

•SuggestedrecipelistforGoodQuickTukka

Recipe CriteriaAnyrecipethatfitsallofthefollowingcriteriaissuitabletocookinyourGoodQuickTukkaprogram.

Each Good Quick Tukka recipe must:

• Bepreparedandreadytoeatinunder30minutes

• Costlessthan$15for4-6serves,preferablylessthan$10

• Bepreparedwithcommonhouseholdequipmentandingredients

• Belowinfat,saltandsugarwherepossible

• Containatleast1serveofvegetablesorfruitperserve

• 1serveofvegetablesisequaltohalfacupofcookedvegetables,1cupofsaladvegetablesor1mediumpotato.

• 1serveoffruitisequalto1mediumpieceoffruit,2smallerpiecesoffruitor1cupofchoppedorcannedfruit.

Thismanualprovides3examplesofrecipesforweeks1-9oftheGoodQuickTukkaprogramwhichonlyrequireastovetocook.Itissuggestedthatyouchoosejust2recipestocookeachweek.Youneedtomakesurethatattheendofsessions1-9,youandyourparticipantsdecidewhattocookthefollowingweeksothatyouhavetimetobuytheingredients.Therecipesmarked*aresuggestedastheyintroduceparticipantstosomenewtastesandcookingmethodsbutanyrecipescanbeusediftheyfitthecriteria.

Rememberitisrecommendedthatparticipantsbringintheirownrecipesifpossible-make sure that they follow the criteria above! Youmayneedtomodifytherecipestomakethemfitthecriteria.IfyourCommunityControlledHealthServicedoesnothaveaccesstoaDietitianorNutritionisttomodifyrecipessothattheyarehealthier,youcanusetherecipemodificationtable(seeAppendixG),useseasonalfruitsandvegetableswhentheyareattheirbest(seeAppendixH)andaddextraherbsandspicesformoreflavour(seeAppendixI).

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Suggested Recipes for the Good Quick Tukka ProgramTherecipesmarked*aresuggestedastheyintroduceparticipantstosomenewtastesandcookingmethodsbutanyrecipescanbeusediftheyfitthecriteria.

Week 1 - Eggs

• Mushroom,Capsicum&CheeseOmelette

• CurriedEggSandwich

• *PoachedEggs&VegetableFritters

Week 2 - Side Dishes & Light Meals

• FriedRice

• Coleslaw

• Potato&HamSalad

• *ThreeBeanSalad(thiscanbepreparedwiththepoachedchickeninWeek6)

Week 3 - Soup

• MinestroneSoup

• PumpkinSoup

• *CurriedLentilSoup

• FishSoup

Week 4 - Pasta

• *Pasta&TunaSalad

• PastawithSimpleTomatoSauce

• CreamyPasta

Week 5 - Mince

• Meat&VegetableRissoles

• SpaghettiBolognaise

• ChopSuey

Week 6 - Fish & Chicken

• ChickenPeanutSatay

• PoachedChicken&ThreeBeanSalad

• *SteamedFish

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Week 7 - Curries & Stews

• BeefMince&VegetableCurry

• *GoldenHotpot

Week 8 - Stir-Fries

• BushBeefStir-Fry

• Chicken&VegetableStir-Fry

• Stir-FriedVegetables

Week 9 - Breakfast & Sweet Treats

• OneCuppancakes

• *CreamyRice

• FrenchToastwithFruit

Week 10 - Group Cook-Up

• Participantsshow-casetheirskillsbycookingamealforfamily&friendsusingtherecipespreviouslycookedornewrecipesoreachpersoncancookarecipeoftheirowntosharewiththegroup.

Recipes to use at Community Days

ThisincludesThreeBeanSalad(Week2),BushBeefStirFry(Week8)andOneCupPancakes(Week9)

• TzatzikiDip

• Sushi

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Eggs

METHOD

1.Slicethecapsicumandmushroomsintothinslices.Gratethecheese.

2.Melthalfofthemargarineinthepanandcookthecapsicumandmushroomsuntiltheysoften.

3.Drainthevegetablesonsomepapertowelandcover.

4.Cracktheeggsintothebowl.Addthesaltandpepper.Beattheeggstogetherwithafork.

5.Melttherestofthemargarineinthepan.Whenitstartstobubble,pourhalfoftheeggsintothepanandmovethepanaroundtoevenlyspreadouttheeggs.

Mushroom,Capsicum&CheeseOmelettes

INGREDIENTS

8eggsSaltandpepper3teaspoonsofmargarine1smallredcapsicum200gmushrooms½cuplow-fatcheddarcheese

EQUIPMENT

ChoppingknifeChoppingboardGraterLargefryingpanTeaspoon,TablespoonSpatulaPapertowelSmallbowlForkCup

6.Whentheedgesoftheomelettestarttofirm,spoonhalfofthevegetablemixtureontoonehalfoftheomeletteandtopwithhalfofthecheese.

7.Carefullyeasearoundtheedgesoftheomelettewithaspatulaandfoldtheomeletteinhalf.Afteraminuteorso,carefullyslidetheomeletteontoaplateandcutinhalf.

8.Repeatsteps5-7withtheremainingingredients.

9.Serveeachhalfomeletteonaseparateplate.

Serves 4

• Low fat cheese makes the dish healthier

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METHOD

1.Fillthesaucepanwithenoughwatertocovertheeggs.

2.Coverthesaucepanandbringthewatertoboil.Gentlylowertheeggsintothewater.

3.Cooktheeggsforabout10minutes.Totestiftheyarecooked,removeaneggfromthewaterandspinitonthetable-ifitspinsonitstipthenitishard-boiled.

CurriedEggSandwiches

INGREDIENTS

3EggsSaltandpepper3teaspoonCurryPowder3teaspoonsoflow-fatmayonnaise8slicesofbread(wholemealormultigrain)4cupsofsaladvegetablesofchoice(lettuce,cucumber,carrotetc)

EQUIPMENT

SaucepanTeaspoonForkSpoonKnifeChoppingBoard

4.Cooltheeggsunderrunningwaterandpeelthemwhencool.

5.Placetheeggsintoabowlandmashwithafork.Addthecurrypowderandmayonnaise(youmaywanttoaddextratoyourtaste).

6.Tomakethesandwiches,dividetheeggmixtureandsaladvegetablesamong4slicesofbread.Topeachwithasecondsliceofbreadandcutinhalftoserve.

Serves 4

• Spin eggs to test if they are well-cooked. (Soft eggs spin at a 45 degree angle)

• Choose wholemeal and multigrain bread to eat more fibre

15

METHOD

1.Fillthesaucepanwithwater(enoughtocovertheegg)andbringtotheboil.

2.Peelthepotatoandcarrotandgratethemintoacolander.CuttheendsoffthezucchiniandgratethemintotheColander.

3.Pushdownthevegetablemixtureinthecolandertosqueezeoutasmuchliquidaspossible.Returntothebowlandaddapinchofsaltandpepper.

4.Heattheoilandmargarineinthefryingpanandspoon2largeportionsofthevegetablemixtureintothepan.Usethebackofthespoontopatthemixturedownandcookforafewminutesoneachsideuntilcrisp.

PoachedEggs&VegetableFritters

INGREDIENTS

4eggs1largepotato1largecarrot2largezucchinisSaltandpepper1tablespoonofcanolaoil2teaspoonsmargarine1tablespoonvinegar

EQUIPMENT

CuttingKnifeCuttingboardGraterColander2bowlsLargefryingpanSpatula

5.Repeatwiththerestofthemixture(shouldmake8fritters).Transferthefritterstoaplatecoveredwithfoiltokeepwarm.

6.Cracktheeggintothebowl.

7.Intothesaucepanaddthevinegarandafewpinchesofsaltintothewater.Stirthewatertocreateawhirlpool

8.Slidetheeggintothecentreofthewhirlpoolandcookfor2-3minutes(semi-softyolk)or3-4minutes(firm-setyolk),withoutstirring.

9.Usingaslottedspoon,transfertheeggtosomepapertoweltodrainforaminute.Repeatwiththeremainingeggs,refreshingthewaterifnecessary.

10.Serveapoachedeggon2fritters.

Serves 4

• Choose margarine instead of butter

• Poached eggs can be served with salad

SpoonSaucepanSlottedSpoonFoil

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Light Meals

METHOD

1.Cookthericewithwaterinapotbyfollowingthedirectionsonthepackage.

2.Chopvegetablesandgatherallingredients

3.Fryonionsandgarlicinoilwithcapsicum,carrot,peasandcorn

FriedRice

INGREDIENTS

2½cupsoflonggrainrice250g(1½cups)leanham250g(1cup)frozenpeasandcorn1onion1smallredcapsicum2raweggs1carrot1tablespoonsoysauce1tablespoonvegetableoil1tablespoonoystersauce(optional)

EQUIPMENT

ChoppingboardLargeKnifeLargebowlFryingpanorwokTablespoonWoodenspoon

4.Beateggstogetherinabowlandaddeggsandhamtothevegetables

5.Wheneggscooked,stirthroughthecookedriceandsauces.Serve.

Serves 4

• Add more vegetables including fresh, frozen or canned vegetables

• You can use any other leftover cooked meats or chicken

• A splash of olive oil and lemon juice (fresh or bottled) can be used instead of salad dressing

AcknowledgementSource KukumbatgudwanDaga‘Really Cooking Good Food’

LargepotCupmeasure

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METHOD

1.Chopapples,gratecarrotsandshredcabbage.

2.Tossapplesinlemonjuicetopreventbrowning.

3.Mixtogethermayonnaise,milkandsugartoformadressing.

4.Tossdressingthroughcabbage,carrotsandapples.(Springonion,redorgreencapsicumornutsmaybeaddedtovarythisbasicsalad)

Coleslaw

INGREDIENTS

2redorgreenapples2teaspoonslemonjuice¾mediumcabbage3mediumcarrots,peeled3tablespoonslowfatmayonnaise3tablespoonslowfatmilk1teaspoonsugar

EQUIPMENT

ChoppingboardLargeknifeLargebowlSmallbowlTablespoonTeaspoonMixingspoonVegetablepeelerGrater

Serves 6

• Add more vegetables

• Use low fat mayonnaise and low fat milk to make it healthier

Acknowledgement DeadlyTuckerCookbook-NthMetroAreaHealthService,PublicHealthUnit

Source AdaptedfromFoodCentsCookbook,HealthDepartmentofWesternAustralia1997

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METHOD

1.Prepareeggsusingthehardboiledmethod.Cooleggsincoldwaterandremovetheshells.

2.Cuteggsintosmallpieces.

3.Boilthepotatoesuntiltheyaresoft.Coolunderrunningwaterandthencutintobitesizepieces.

Potato&HamSalad

INGREDIENTS

5(1kg)potatoes1smallredcapsicum250g(1½cups)leanham2hardboiledeggs½cupmayonnaise(lowfat)½tablespoonseededmustard

EQUIPMENT

LargepotLargeknifeLargebowlLargemixingspoon

4.Dicethehamandcapsicum.

5.Gatherallingredientsintoabowlwiththepotatoesandeggs.

6.Addmayonnaiseandmustard.

7.Mixallingredientstogetherandserve.

Serves 4

• Add more vegetables

• Use low fat mayonnaise to make the dish healthier

AcknowledgementSource KukumbatgudwanDaga‘Really Cooking Good Food’

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METHOD

1.Chopvegetables.

2.Combineallingredientsandplaceinasaladbowl.

ThreeBeanSalad

INGREDIENTS

1can(440g)threebeanmix½onion,peeled½capsicum,seedsremoved1stickcelery1/4cupno-oilsaladdressingblackpeppertotaste

EQUIPMENT

ChoppingboardLargeknifeCupmeasureMixingspoonSaladbowl

Serves 6

• Add more vegetables, cooled pasta or tinned fish to make more of a meal

• A splash of olive oil and lemon juice (fresh or bottled) can be used instead of salad dressing

Acknowledgement DeadlyTuckerCookbook-NthMetroAreaHealthService,PublicHealthUnit

20

Soup

METHOD

1.Chopvegetablesandgatherallingredients.

2.Placeinapotwithoil,tomatoes,beansandgarlic.Fryuntilsoft.

3.Addwatertocoverandbringtotheboil.

4.Turnheatdowntolowandaddpasta,

MinestroneSoup

INGREDIENTS

2onions2carrots1bunchofcelery2zucchinis½cabbage400g(1can)4beanmix800g(1can)choppedtomatoes1tablespoonmincedgarlic500gpastashells1Litreofwater1tablespoonvegetableoil

EQUIPMENT

LargeknifeChoppingboardLargepotWoodenspoonLargebowl

5.Simmeruntilthepastaissoft.

6.Transfersoupintoabowlandserve.

Serves 10

• Choose whole meal pasta to make the dish healthier

• Choose no added salt canned tomatoes

AcknowledgementSource KukumbatgudwanDaga‘Really Cooking Good Food’

TablespoonCupmeasure

21

METHOD

1.Choptheonion.Peelthepumpkinandpotatoandcutintoequal-sizedcubes.Crushthegarlicwiththebackoftheknifeoruseagarliccrusher.

2.Heatoilinalargepotandcooktheonionandgarlicoverlowheatuntilonionbecomessoft.

3.Addthepumpkin,potatoandstocktothepotandbringtotheboil.

PumpkinSoup

INGREDIENTS

1mediumbrownonion,chopped1teaspoonmincedgarlicor1clovegarlic,crushed1tablespooncanolaoil750gpumpkin,peeledandcubed1largepotato,peeledandcubed4cupsvegetableorchickenstock¼cuplow-fatnaturalyoghurt

EQUIPMENT

ChoppingboardVegetablepeelerLargeknifeLargepotWoodenspoonCupmeasurePotatomasher(optional)Garliccrusher(optional)

4.Reducetheheatandsimmerthevegetablesfor15-20minutesoruntilthepumpkinistender.

5.Removethepotfromheatandseasonwithsaltandpepper.

6.Mashthepumpkinandpotatountildesiredtexture.

7.Returntoheatifdesiredandaddyoghurttoserve

Serves 5

• If the soup is too thick, add a little low-fat milk to make desired consistency

• Replace yoghurt with ¼ cup low fat coconut milk for added flavour.

• Add one cup of red lentils when adding the vegetables to make a healthier dish

RecipefromHealthyFoodFast©StateofWesternAustralia2011,reproducedwithpermission.

22

METHOD

1.Heatoilinsaucepanovermediumheat

2.Sautéonion,garlicandgingerfor2minutesoruntilonionhassoftened

3.Addspicesandcookforanotherminute

4.Pourinthestockandbringtoboil

CurriedLentilSoup

INGREDIENTS

2teaspoonsvegetableoil1smallonion,finelydiced1tablespoongratedorfinelychoppedginger2clovesofgarlic,chopped1teaspoonofgroundturmeric1teaspoonofgroundcoriander1teaspoonofgroundcumin1litreofvegetablestock1potato,scrubbed&cutinto1cmpieces1cupredlentils,uncooked1carrotscrubbed&cutinto1cmpieces½cupfreshcorianderleaves,finelychopped-optional2tablespoonslowfatnaturalyoghurt-optional

EQUIPMENT

5.Addthecarrot,potatoandlentilsandsimmerfor15minutesoruntillentilsaresoft

6.Mixthefreshcorianderandyoghurtinaseparatebowl

7.Servethesoupwithaspoonofthecorianderyoghurt(optional)

Serves 8

• Use 3 teaspoons of curry powder if you don’t have the spices in your cupboard.

• Buy the jars of minced garlic and ginger if you can’t buy fresh.

• Use low salt veggie stock cubes if you have no stock.

LargeknifeChoppingboardMediumsaucepanWoodenspoonSmallbowl

TablespoonTeaspoonCupmeasureGrater(optional)

23

METHOD

1.Chopfishintochunks.Chopvegetables.

2.Inalargesaucepanaddallingredients.

3.Addenoughwatertocoverfish.

4.Coverandcookonlowheatuntilvegetablesaresoft.

5.Spoonintobowlsandservehot.

FishSoup

INGREDIENTS

2freshfishfilletscutintochunks½choppedfreshchili(optional)1teaspoonmincedgarlicor1garlicglove,crushed1teaspooncrushedginger(optional)1choppedonion1peeledandchoppedcarrot1sticksslicedcelery1cupdicedsweetpotato1cupshreddedcabbage1choppedzucchini1can(400g)tinchoppedtomato(reducedsalt)2cupswater,extrawaterifneeded

EQUIPMENT

LargeknifeVegetablepeelerChoppingboard Woodenspoon Largesaucepanwithlid

Serves 4

• Have fish twice a week for your heart health

• Add more fish and vegetables for more people

Acknowledgement:Source:LivingStrongCookbook,QldHealth2008

TeaspoonCanopenerCupmeasure

24

Pasta

METHOD

1.Prepareeggsusinghardboiledmethod.Alloweggstocoolandremoveshells.

2.Cuteggsintoquarters.

3.Putpastaintoalargepotwithplentyofboilingwaterandboiluntilsoft.

4.Draintunaandmashwithafork.

Pasta&TunaSalad

INGREDIENTS

375gmacaroniorpastatubes(penne)2eggs2largetomatoes185gcannedtuna,inwater12pittedblackolives(optional)1greencapsicum2teaspoonsoliveoilorcanolaoil2teaspoonsofvinegarorlemonjuice1smallbunchbasil,chopped(optional)

EQUIPMENT

LargesaucepanSmallbowlForkLargeknifeChoppingboard

5.Chopupvegetables.

6.Drainthepastaandplaceinaservingbowl.Stirintheoliveorcanolaoilandvinegarorlemonjuice.

7.Addvegetablesandtuna.Toss.

8.Puttheeggslicesontopandserve.

Serves 6

• Add more pasta for more people

• Choose canned tuna in water to lower the salt content

Acknowledgement:DeadlyTuckerCookbook-NthMetroAreaHealthService,PublicHealthUnit

Source:Adaptedfrom101FestiveFoodCents$Recipe&Giftideas,HealthDepartmentofWesternAustralia1995

TeaspoonLargebowlCanopenerServingspoons

25

METHOD

1.Choponion.

2.Heattheoilinalargefryingpanovermediumheat.

3.Addtheonionandcook,uncovered,stirringoften,for3minutesoruntilitsoftensslightly.

4.Addthetomatoesandtomatopaste.Thenincreaseheattohighandbringtotheboil.

PastawithSimpleTomatoSauce

INGREDIENTS

1tablespooncanolaoil1brownonion,chopped2teaspoonmincedor2garliccloves,crushed1largecan(800g)dicedtomatoes1tablespoontomatopaste(lowsalt)½teaspoonsugarSalt&blackpepper400gdriedpennepasta

EQUIPMENT

Largefryingpan LargesaucepanLargeknife ChoppingboardCanopener WoodenspoonTeaspoon TablespoonGarliccrasher(optional)

5.Reduceheattomediumandsimmer,uncovered,stirringoften,for6-7minutesoruntilthesaucereducesandthickensslightly.

6.Stirinsugar.Seasonwithsaltandpepper.

7.Meanwhile,cookthepastainalargesaucepanofsaltedboilingwateruntilsoft.Drainandreturntothepan.

8.Addthesaucetothepastaandcombine.Serveimmediately.

Serves 4

• Choose low salt or no added salt tomato paste and tinned tomatoes

• Choose wholemeal pasta to make the dish healthier

26

METHOD

1.Fillapotwithplentyofwaterandbringthewatertotheboil.

2.Addpastatotheboilingwaterandstir,Allowfor10minutesforpastatocookoruntiltenderanddrainintoacolander.

3.Meanwhile,finelychopleanham,onionandcelery.

CreamyPasta

INGREDIENTS

500gdriedpasta(penne)350gleanham3sticksofcelery,finelychopped1½onions,finelychopped1½tablespoonscanolaoil1½tablespoonsplainflour1½cupschickenorvegetablestock1smallcancreamedcorn¾cupevaporatedskimmilk3teaspoonsfreshbasilor1teaspoondriedbasil(optional)Blackpepper

EQUIPMENT

Fryingpan LargepotChoppingboard LargeknifeCanopener Tablespoon Teaspoon Mixingspoon

4.Putonionandceleryinthefryingpanandsautélightlyinoil.

5.Addflourandstirfor1minute.Thengraduallyaddthestockandcookuntilthesauceboilsandthickens.

6.Addchoppedham,creamedcorn,skimmilk,basil(optional)andblackpepper.Heatgently.

7.Tossthesaucethroughhotpastaandserve.

Serves 6

• More vegetables can be added.

• Choosing lean ham makes the dish healthier.

• If you have no evaporated milk, thicken skim milk with some cornflour

Acknowledgement:DeadlyTuckerCookbook-Source:Adaptedfrom101FestiveFoodCents$RecipeandGiftIdeas,HealthDepartmentof

WesternAustralia1997

27

Mince

METHOD

1.Peelandgratepotatoes,carrotsandonions.Chopcapsicumfinely.

2.Mixallingredients(excepttheflour)inabowl,sotheysticktogether.

3.Takesmallhandfulsofthemeatandvegetablesandrollintoballs.

Meat&VegetableRissoles

INGREDIENTS

500glowfatmince2potatoes2carrots2onions1smallcapsicum1egg2tablespoonsflour1tablespoonvegetableoil

EQUIPMENT

FryingpanChoppingboardGraterLargeknifeSmallbowlCupmeasureServingspoonTablespoon

4.Rolltheballsinalittlebitofflour.

5.Heatfrypan,putsmallspoonfulofoilinthebottom.

6.CookrissolesuntilbrownonbothsidesorplaceontheBBQuntilbrown.

Serves 6

• Add more potatoes, carrots and onions for more people

• Use sweet potatoes instead of potatoes for a more diabetes friendly meal

Acknowledgements:DeadlyTuckerCookbook,Source:AdaptedfromGoodTuckerforAllWhoCare,C’wealthDept.ofHumanServices&Health,andKimberleyPublicHealthUnit,WA1996.ContributedbyMargaretMippy

(DjarindjinMealsonWheels)

28

METHOD

1.Putalargesaucepanofhotwaterontoboil(rapidbubbles).

2.Place440gspaghettiinsaucepanofboilingwater,stirsometimes.Boilfor10to15minutesuntiltender.

3.Peelandchoponionfinely.

4.Cookchoppedonionand1teaspoonmincedgarlicin2teaspoonsofoilfor2minutes.

5.Add500gmince,cookandstirtostopfromstickingforabout8minutestillbrown.

SpaghettiBolognaise

INGREDIENTS

1mediumonion1teaspoonmincedgarlic2teaspoonscanolaoil500gleanmince440gtintomatoes2Tablespoonstomatopaste1teaspoonbasil(optional)1teaspoonparsley(optional)Pepper400gspaghetti2mediumtomatoes4lettuceleaves

EQUIPMENT

LargeknifeChoppingboard2largesaucepans (1withlid)

6.Addtothemince,1tinoftomatoeschoppedintheirtinandthejuice,thetomatopasteandasprinkleofpepper.Simmerandstirsometimesuntilspaghettiisready.

7.Washtomatoesandlettuce.Slicetomatoes,andarrangeonplateswithlettuce.

8.Servespaghettiandspoonmeatsauceontop

Serves 4

• Add more vegetables to make more sauce.

• Add canned kidney beans or lentils for a healthier dish and more fibre

• If lean mince is expensive, then buy the regular one, dry fry, and then drain off the oil

Acknowledgements:Source-TheCookbook-QldHealth1994

WoodenspoonCanopenerTeaspoonTablespoon

29

METHOD

1.Frytheminceandonionsintheoilormargarineuntilbrown.

2.Addthewater,soupmixandrice.

3.Leavetocookwhilechoppingthevegetables.

ChopSuey

INGREDIENTS

500glowfatmince3tablespoonscanolaoilormargarine3cupswater¾packetofchickennoodlesoup(saltreduced)¾cupofuncookedrice4½cupsofcabbage,choppedfinely3carrots,peeledandsliced1largeonionchoppedPepper

EQUIPMENT

LargepotChoppingboardLargeknifeCupmeasure

4.Addthevegetablesandpepper.

5.Cookwiththelidoffuntilthevegetablesaretender,stirringoccasionally.Youmayhavetoaddmorewater.

Serves 6

• If lean mince is expensive, then buy the regular one, dry fry, and then drain off the oil

• Add more vegetables and rice for more people

Acknowledgement:DeadlyTuckerCookbook,Source:AdaptedfromQuickCheap&HealthyMeals,NoarlungaHealthServices,SA,2000.

ServingspoonTablespoon

30

Fish Chicken

METHOD

1.Chopchickenintostrips.Chopcapsicumintostripsandchoponionintolargechunks.

2.Heat1teaspoonoilinfryingpan.Stirfrychickenuntilbrown.

3.Removechickenandputintoabowlcoveredwithfoiltokeepwarm.

4.Heatanotherteaspoonofoilandcookvegetablesuntilonionissoft.

ChickenPeanutSatay

INGREDIENTS

2teaspoonsvegetableoil400gchickenbreast1smallredcapsicum1smallonion¼cupsataysaucefromabottle2tablespoonsofpeanutbutter(preferablycrunchy)BoilingwaterRiceornoodlesandbroccoliorgreenbeans(toserve)

EQUIPMENT

2choppingboards2knivesFryingPanMixingSpoonCupmeasureTeaspoonTablespoonFoil

5.Returnchickentopan.Addsataysauceandpeanutbutter.Addenoughboilingwateruntilsauceissmoothandslightlythick.Canaddmoresataysauceandpeanutbutterdependingonpersonalpreference.

6.Simmerfor5minutes.

7.Servewithnoodlesorriceandsomegreenvegetables(broccoliorbeans).

Serves 4

• Can add more vegetables for more people

31

METHOD

1.Addtwocupsofchickenstockorwaterinalargepot.

2.Putchickenbreastfilletsinthepotandbringtoboil.

3.Quicklyreducetolowheat,partlycoverandsimmerthechickenbreastfor10minutes.

PoachedChicken&ThreeBeanSalad

INGREDIENTS

3chickenbreastfillets(withoutskinandbone)2cupsofchickenstock(lowfatandreducedsalt)orwater2teaspoonsdriedherbmixture(optional)

EQUIPMENT

LargeknifeChoppingboardLargepotwithlidCupmeasureTeaspoonSlottedspoon

4.Turnoffheatandallowchickentoremaininhotwaterfor15minutes.

5.Meanwhilepreparethethreebeansalad(recipecanbeseeninsaladsection).

6.Slicechickenandservewithsalad.

Serves 4

• Poached chicken can be served with any salads

• If using chicken stock, choose the low fat and low salt stock

32

METHOD

1.Cutfishfilletinto4pieces.Slicecarrots,snowpeas/beans,freshgingerandredcapsicum.

2.Putfishinalargebowl;poursoysauceandwine(optional)overfish.Topwithgingerandcarrot.

3.Filllargepotwithwatertoadepthof2-2.5cm.

4.Putthebowloffishintopot,coverandcookonhighheatuntilwaterboiled.Thenturntomediumheat.

SteamedFish

INGREDIENTS

750gfishfillets,cutinto4pieces1teaspooncrushedgingeror1slicefreshgingercutintostickslengthways2carrots,peeledandcutintostickslengthways1cupofgreenbeansorsnowpeas,sliced½redcapsicum,sliced2tablespoonsoysauce2tablespoonswhitewine(optional)

EQUIPMENT

LargeknifeChoppingboardTablespoonVegetablepeelerLargebowlLargepotwithlid(canputthebowlin)

5.Cookfishfor10minutes,addbeans/snowpeasandcapsicumtothefish,coverandcontinuetocookfor5-6minutesoruntilfishflakesandvegetablesaretender.

6.Removebowlfrompot,canbeservedwithothersaladorcookedvegetablesandrice.

Serves 4

• Have fish twice a week for your heart health

33

Curries Stews

METHOD

1.Chopvegetablesandgatherallingredientsintoalargebowl.

2.Dryfry(donotaddoil)thebeefminceinthepotorfryingpanuntilbrown.

3.Transferbeefmincetolargebowl,leavemeatjuiceinthepotorfryingpan.

BeefMinceandVegetableCurry

INGREDIENTS500gramsbeefmince1onion2carrots2potatoes500g(1packet)frozenvegetables2teaspoonsmincedgarlicor2garlicgloves,crushed2teaspoonscrushedgingerorfreshginger(optional)2-3teaspoonscurrypowder2teaspoonscornflour1tablespoonvegetableoil(optional)

EQUIPMENTLargeknifeChoppingboardLargepotorfryingpanWoodenspoonCupmeasureTeaspoonTablespoonLargebowls

4.Addonion,carrots,andpotatoesinthepotandstiruntilsoft.

5.Addbrownedbeefminceandfrozenvegetablesinthepot.

6.Addgarlic,ginger(optional)andcurrypowderandstir.

7.Addsomewaterjusttocoverthetopofthebeefandbringtoboil.Stirthroughcornflourandthenturnheatdownlowandsimmerfor10minutes.

8.Servewithrice,pastaorbread.

Serves 6

• Dry fry the mince so you do not need extra cooking oil

• Plain flour can be used instead of corn flour

• Add a can of kidney beans or 3 bean mix to make it healthier

AcknowledgementSource: KukumbatgudwanDaga‘ReallyCookingGoodFood’

34

METHOD

1.Chopvegetables.

2.Cook(microwave,steamorboil)onion,carrot,capsicumandceleryuntiltender.Drain.

3.Addchoppedleanham,corn,bakedbeans,tomatoandchilipowder.Combinewellandheatthrough.Addparsleyjustbeforeserving(optional).

GoldenHotpot

INGREDIENTS

1½onions½capsicum2carrots,peeled3stickscelery1can(420g)bakedbeans1can(420g)cornkernels1can(440g)tomatoes,mashed¼teaspoonchilipowder3packetslow-fat2minutenoodles½cupchoppedparsley(optional)

EQUIPMENT

LargepotLargepanChoppingboardLargeknifeCanopenerCupmeasure

4.Addnoodlestoalargepanofboilingwater.Cookfor2minutes.Drainandservewithvegetablesandham.

Serves 6

• Can add more tomatoes and canned beans

• Can use pasta noodles instead of 2 minutes noodles

AcknowledgementDeadlyTuckerCookbookNthMetroAreaHealthService

PublicHealthUnit,DeptofHealth,WA2009

Source:AdaptedfromFoodCents$Cookbook,HealthDeptWA1997

TeaspoonWoodenspoonVegetablepeeler

35

Stir-Fries

METHOD

1.Lightlyspraypanorwokwithoilandcookonion,gingerandgarliconmediumheatfor2minutes.

2.Addbeefstripsandcookuntilslightlybrownallover.

BushBeefStirFry

INGREDIENTS

Canolaoilspray1onion,diced1teaspoonmincedgarlicor1crushedgarlicclove1Tablespoonofcrushedginger750gleanbeefcutintostrips1slicedredcapsicum1slicedgreencapsicum1bunchbroccoli2largepeeledandslicedcarrots1cupslicedmushrooms1cupofsnowpeasorgreenbeans1slicedzucchini2tablespoonswater1tablespooncornflour1teaspoonsugarorhoney1tablespoonsweetchilisauce3TablespoonssaltreducedsoysauceSteamedriceornoodlestoservewith

3.Addredcapsicum,greencapsicum,broccoli,carrot,mushroom,snowpeasandzucchiniandcookfor3minutes.

4.Inabowlmixwater,cornflour,soysauce,sugarorhoneyandsweetchillisauce.

5.Pourthismixtureoverthemeatandvegetables.Stirandsimmerfor5minutes.

6.Servewithriceornoodles.

Serves 6

• Can use frozen or tinned vegetables if fresh vegetables are not available

• Other types of meat such as chicken (skin removed) or kangaroo can be used instead of beef

Acknowledgement:Source LivingStrongCookbook2008-QldHealth

EQUIPMENT

1frypanorwokLargeknifeChoppingboardVegetablepeelerTablespoon

TeaspoonCupmeasureWoodenspoon1largebowl

36

METHOD

1.Chopupvegetablesintostir-frysizedpieces.Crushgarlicusingthebackoftheknifeoruseagarliccrusher.

2.Heatoilinpanandbrowngarlicandonion.

3.Chopchickenintostrips.Addchickenintopanandbrown.

Chicken&VegetableStirFry

INGREDIENTS

1tablespooncanolaoil2tablespoonsmincedgarlicorcrushedgarliccloves1largeonion,finelychopped500gchickenfillets¼cabbage1largecarrot½redcapsicum2tablespoonssaltreducedsoysauce2cupscookedrice

EQUIPMENT

LargeknifeChoppingboardGarliccrusherTablespoonWoodenspoonLargepot,wokorfrypan

4.Addremainingvegetablesandsoysauce.Cookuntilchickenistenderandvegetablesarecookedbutfirm.

5.Servewithrice.

Serves 6

• Remove the skin from chicken before cooking

• Choose salt reduced soy sauce to make the dish healthier

AcknowledgementDeadlyTuckerCookbookNthMetroAreaHealthService

PublicHealthUnit,DeptofHealth,WA2009,Source:AdaptedfromFruit&VegCookbook,MidNthCoastAboriginalHealthPartnership,NSW2001

ServingspoonCupmeasure

37

METHOD

1.Heatoilinalargefryingpanorawokovermediumhighheat.

2.Stirfrybroccoliandgarlicfor2-3minutes.

Stir-FriedVegetables

INGREDIENTS

150gbroccoli,chopped1onion,diced2teaspoonsmincedgarlicor2garliccloves,crushed1greencapsicum,seededandsliced1redcapsicum,seededandsliced½tablespooncanolaorvegetableoil1teaspoonsaltorsaltreducedsoysauce

EQUIPMENT

LargefrypanorwokWoodenspoonTablespoonTeaspoonLargeknifeChoppingboardGarliccrusher(optional)Largebowl

3.Stirinonion,redandgreencapsicumandcookabout3minutesuntilthecapsicumistenderbutstillcrisp.

4.Serve(canservewithsteamedriceornoodles).

Serves 4

• Add more vegetables for more people

• Make sure there is plenty of rice

38

Sweet Treats

METHOD

1.Crackyoureggintoalargebowl.

2.Addtheflourandmilk

3.Beateverythingtogetheruntilthebatterissmooth.

4.Heatoil/margarineinanon-stickpanovermediumheat.

OneCupPancakes

INGREDIENTS

1egg1cupoflowfatmilk1cupofself-raisingflourMargarine/oil2bananas,sliced250gramsofyoghurt

EQUIPMENT

OnelargebowlLargeknifeChoppingboardNon-stickfrypanWhisk/ForkLadleTeaspoonCupmeasure(anycupcanbeusedaslongasitisthesamecupusedfortheflourandmilk)

5.Pouroneladleofbatterintothepan,flipwhenbubblesappearinthecentreofthepancakeandcookuntilgoldenbrown.

6.Servewithbananaandyoghurt.

Serves 4

• ¼ cup of sultanas can be added to the dry mixture to make more flavours

• Use ½ wholemeal and ½ white flour to add more fibre

• Plain flour can be used to make crepe style thin pancakes

Acknowledgements:Source-JamieOliver’sMinistryofFood

39

METHOD

1.Combineallingredientsinasaucepan.

2.Bringtotheboilstirringoccasionally.

3.Reduceheatandsimmergentlyforhalfhourstirringoccasionally.

4.Servehotorcoldwithfreshortinnedfruit.

CreamyRice

INGREDIENTS

1cupdryrice1¼cupsmilkpowder¼cupsugar4cupswater2teaspoonsvanillaessence

EQUIPMENT

CupmeasureTeaspoonMixingspoonLargesaucepan

Serves 4

• Add more rice for more people

• Use skim milk powder to lower the fat content

• If using fresh milk, use 1 ¼ cups of skim milk and no water

Acknowledgement:DeadlyTuckerCookbook

NthMetroAreaHealthService,PublicHealthUnit,DeptofHealthWA2009.

40

METHOD

1.Beattheeggandmilktogetherinthebowl.

2.Heatthefryingpanoveramediumheat.

3.Dip1pieceofbreadatatimeintheeggmixturetoevenlycoat.

FrenchToastwithFruit

INGREDIENTS

1largeegg¼cupmilk(lowfat)2slicesofbread(multigrainorwholemeal),halvedCookingoilspray FreshorCannedFruittoserve

EQUIPMENT

SmallbowlForkTongsSmallfryingpan

4.Lightlyspraythepanwithoil,thenaddthebreadandcookinbatchesfor2-3minutesoneachside,oruntilgolden.

5.Transfertoaplateandservewithfreshorcannedfruits.

Serves 1

• Use low fat milk to make the dish healthier

• Buy fruits in season and canned fruits are good alternatives for the fresh ones

41

Community DaysSuggestionsincludethe:

ThreeBeanSalad BushBeefStirFryand

OneCupPancakes

METHOD

1.Cutofftheendsofthecucumberandgrateordicefinely

2.Squeezeoutexcessliquidfromthecucumberwithpapertowels.

TzatzikiDip

INGREDIENTS

1LebaneseCucumber1cupoflowfatyoghurt2clovesofgarliccrushedor2teaspoonsofmincedgarlic4teaspoonsofchoppedmintor2teaspoonsofdriedmint

EQUIPMENT

BowlTeaspoonKnifeChoppingboardGrater(optional)CupPapertowel

3.Mixyoghurt,garlicandmintintoasmallbowl.

4.Stirincucumberintotheyoghurtmixture.

5.Servewithsomecutupcarrotandcelerysticksorwholegraincrackers

Serves 4

• Tzatziki can be used as a dip with curry, just remove the garlic

• It can be used as a sauce or salad dressing

• It can be stored in the fridge for 2 days

RecipefromHealthyFoodFast©StateofWesternAustralia2011,reproducedwithpermission.

42

METHOD

1.Cutthecucumberandcarrotsintothinstrips

2.Laythenorisheet,roughsidefacingupwardsonthesushimat

3.Takeahandfulofcookedriceandspreaditthinlyontothenorisheetwithyourhandsandleavea2cmstripatthetop,clearofrice

Sushi

INGREDIENTS

1Cucumber1CarrotLowfatmayonnaise2cupsofcookedriceTinnedsalmonortuna4norisheets

EQUIPMENT

SushimatsChoppingboardKnifeSpoon

4.Placesomefish,carrotandcucumberstripsacrosstheedgeonthericeclosesttoyou.

5.Wetedgesofthenorirollwithwaterandstartingattheendclosesttoyou,usethemattorollsushi,pressingtightlyasyougo.

6.Cuttherollupinto6-8pieces.

Serves 4

• Serve with low salt soy sauce

• Great to eat when you have leftovers of rice

• Any fillings can be used

Furtherinformationcanbefoundat: http://makemysushi.com/index.php/How-to-make-sushi/classic-roll.html

43

Section 5 Appendix •A: Promotionalflyers •B: SuggestedEquipmentList •C: Foodsafetyessentials •D: Foodsafetyauditforfacilitators •E: Evaluationtools •F: CertificateofParticipation •G: Howtomakerecipeshealthier •H: Seasonalfruitandvegetableguide •I: HerbandSpiceChart •J: CuttingTechniques •K: UsefulWeblinks

Appendix A: Template for Promotional FlyersIfyouareplanningonrecruitingnewparticipantstoyourGoodQuickTukkaprogram,youmayliketoplacesomepromotionalflyersinhighlyvisibleareas(e.g.thewaitingroomatyourlocalhealthservice,atthelocalshop)topromotetheprogramandencouragepeopletoattend.

Onthenext2pagesaretemplatesforpromotionalflyers.Simplyphotocopythepageinthesizethatyouwouldlikeandaddyourowninformationandlogointhe‘Formoreinformation:’box.

Ifyouwouldliketomakechangestothisflyer,youcanaccessthefileontheattachedGoodQuickTukkafacilitatormanualCD.IfyounolongerhavethisCD,youcancontactnutrition@qaihc.com.auforacopy.

Cook for your family

44

Formoreinformation:

• An enjoyable cooking class

• Learn new skills

• Make new friends

• Share with your families and friends: ‘Cook it up, Pass it on’

• Celebrate in your community: Tasty foods and a healthy lifestyle

Cook for your family

45

Appendix B:SuggestedEquipmentlistforaGoodQuickTukkaProgramwith10participants.

• 10Knivesforchopping-suchastheScanpanSpectrumSofttouchSantokuKnivesand/orPlasticLettuceKnivesifcookingwithyoungchildren

• 10ChoppingBoards(coloredonesaregoodforfoodsafety/hygiene)

• 10SmallBowls

• 10LargeBowls

• 10Forks

• 10Knives

• 5Graters

• 5LargeFryingpans/Woks

• 5LargeSaucepans

• 5SmallSaucepans

• 5Teaspoons

• 5Tablespoons

• 5setsofMeasuringcupsor5onelitreMeasuringJugs

• 5Spatulas

• 5WoodenSpoons(forstirring)

• 5Colanders

• 5SlottedSpoons

• 5PotatoMashers

• 5Soupladles

• 5VegetablePeelers

• 5Canopeners

• 5setsofTongs

• 5GarlicCrushers(optional)

• 5PortableGasCookersandGasCanisters

• FirstAidKit

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Appendix C: Food Safety EssentialsFoodsafetyisessential-youandyourparticipantsmusttakecarewhenpurchasing,storingandpreparingfoodstopreventfoodpoisoning.Belowaresomesimple,butimportanttipsthatyouneedtorememberwhenrunningGoodQuickTukka.WhenconductingcommunityPassOncookingsessions,makesureyoucontactyourlocalcounciltoseeifthereareanyfoodsafetyregulationsthatyoumustalsofollow.

Food purchasing

• Purchasefoodsandingredientsfromareliablesupplier.

• Donotpurchasefoodsindentedcansorbrokenpackaging(e.g.brokenseals).

Food storage

• Storerawandcookedfoodsseparately.

• Putrawmeat,fishandchickenintocoveredcontainersandstorethemonthelowestshelvesinthefridge.Thiswillpreventthemfromdrippingontootherfoodsandcontaminatingthem.

• Putleftovercookedfoodsincoveredcontainersandstoretheminthefridgeorfreezer.

• Thawfrozenfoodsinthefridgefor24hours.Donotthawfoodsonthekitchenbenchorinwater.Ifafridgeisnotavailable,useaneskywithice.Somemicrowavescanalsobeused.

• Coverfoodstokeepinsectsandpestsoffthem.

• Neverre-freezefoodsthathavealreadybeenfrozenonce.

Shelf life of foods

• ‘Use By’ Date:Donoteatthisfoodafterthisdate,asitwillnotbesafetoeat.

• ‘Best Before’ Date: Youcaneatthefoodafterthisdate;howeveritwillhavelostsomeofitstasteandnutrients.

• Breadwillshowa‘bakedon’dateifitshouldbeeatenwithin1weekofbaking.

• Foodsthathaveashelflifeoftwoormoreyears(e.g.cannedsoup)donothavetoshowa‘bestbefore’date.However,itisbesttoeatthesefoodswithin2yearsofbuyingthem.

Keep the kitchen clean:

• Keepcleanallsurfacesandequipmentthatcomesintocontactwithfood.

• Preventpestsandanimalscomingintothekitchen.

Food preparation

• Avoidcookingifunwell,andremembertocovercutsandinfectionsonhands.

• Keephandsclean:Washhandsandnailsthoroughlywithwarmrunningwaterandsoap.Dryhandsthoroughly.

• Washyourhandsafterpreparingrawmeat,sneezing,coughing,goingtothetoilet,handlingrubbishortouchinganimals.

• Washfruitandvegetablestobeeatenrawunderrunningwater.

47

• Keepuncookedfoodseparatefromcookedfoodandfoodtobeeatenraw.

• Usecleanequipment:thisincludeschoppingboards,itisagoodideatogetadifferentcolouredchoppingboardfordifferentfoods(eg.redforredmeat,blueforchicken,greenforvegetables).

• Ifonlyonechoppingboardisavailable,makesureitiscleanedwellwithhotsoapywaterbetweenpreparingdifferentfoods.

• Keepanimalsandpestsawayfromthecookingandstorageareas.

• Putfoodscrapsintoacoveredbinwhichisemptiedregularly.

Food cooking

• Keep hot food hot:servehotfoodassoonaspossible.Itshouldbekeptat,orabove60°C. Reheatfoodasquicklyaspossibleuntilsteaminghot.

• Keep cold food cold: keepfoodintherefrigeratorat5°Corlessasmuchaspossible.

• Refrigerateorfreezefoodthatistobepreparedwellinadvance.

Cook high risk foods thoroughly

• Cookthoroughlyfoodssuchas:mince,burgerpatties,sausages,seafoodandchicken.

Therearesomequicksimplefoodsafetyvideosthatcanviewedat

http://www.foodstandards.gov.au/scienceandeducation/learningcentre/

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Appendix D: Food Safety Audit for FacilitatorsItisrecommendedthatfacilitatorsconductthisauditbefore,during,andafterrunningaGQTsession.

Facilitator:___________________Signature:_______________Date:_____________

Purchasing Yes No

•Arefoodsandingredientspurchasedfromareliablesupplier?

•Arehighriskfoodstransportedtothesessionatanappropriatetemperature?

Personal Hygiene

•Arehandsthoroughlywashedanddriedbeforecooking?

•Arepapertowelsandabinprovidedatthehandbasin?

•Areallcutsorscratchesonhandscovered?

•Areunwellfoodhandlersadvisednottohandleanyfood?

Food handling and storage

•Areallcoldhigh-riskfoodskeptinafridge(below5°C)orinaneskywithicebricks?

•Areallhothighriskfoodskepthot(above60°C)untilserving?

•Areallutensilscleanedbetweenpreparingdifferentfoods(especiallyrawandcookedfoods)?

•Areallrawfoodsstoredbelowcookedfoodsinthefridgeorinanesky?

•Areallpreparedfoodseatenimmediately?

Cleaning and sanitising

•Areallutensilscleanedthoroughlyandstoredappropriately?

•Arebenchesandstovescleanedafteruse?

•Isthefoodpreparationareaprotectedfrompestsentering?

49

Appendix E: Evaluation ToolsTheaimofGoodQuickTukkaistoincreasethenumberofmealsbeingpreparedathomeamongAboriginalandTorresStraitIslanderpeopleinQueensland.Itisimportanttoevaluateyoursessions,toseeifyouhavebeensuccessfulinachievingthisaim.

TherearetwoofficialevaluationtoolsfortheGoodQuickTukkaprogram.Copiesoftheseevaluationformscanbefoundoverthenextfewpages.Simplyphotocopytheamountthatyourequire.

1 Pre and Post Program Evaluation Forms(7pages):Theseformsshouldbecompletedbyparticipantsinthefirstweekandthelastweekoftheprogram.

2 Activity log sheet(2pages):Thisformshouldbecompletedbythefacilitatorduringeachsession.Someoftheinformationcanbecollectedfromtheanswersontheparticipants’evaluationform.Itmaybehelpfultofillthisformoutwhiletheparticipantsarecookingandeating,assomeofthequestionsaskforexamplesofverbalcomments.

ParticipantsmustalsofilloutaconsentformandgivenacopyoftheParticipantInformationSheetatthebeginningoftheirfirstsession.Copiesoftheseformscanalsobefoundonthenextfewpages.

3 Facebook Page:Encourageeveryonetobecomeamemberofthe‘GoodQuickTukka’grouponFacebooksotheypassontheirrecipesandexperiences.

FindusonFacebook,www.facebook.com/goodquicktukkaandencourageeveryonetopostamessage

4 Mobile Phone Photos: EncourageeveryonetotakeaphotoofaGoodQuickTukkamealcookedathomesotheycanshoweveryonethenextweek.

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Good Quick Tukka: Cook it, Plate it, Share it Project

Participant Information SheetThankyouforyouroryourchild’sinterestinparticipatinginthisproject.Ifyouhaveanyquestionswhilereadingthisinformationsheetpleasedonothesitatetogetintouchwithoneofthecontactslistedbelow.

ThisprojectisbeingconductedincollaborationwiththeQueenslandAboriginalandIslanderHealthCouncil(QAIHC)-PreventativeHealthTeam,healthservicesandorganisationssuchas:

BrisbaneAboriginal&TorresStraitIslanderCommunityHealthService(Ph:32408900)InalaIndigenousHealthService(Ph:32755333)KalwunHealthService(Ph:55261112)YuluBurriBaHealthService(Ph:34099596)GoolburriHealthAdvancementCorporation(Ph:46320338)DunwichStateSchoolandSecondaryDepartment.(PrimaryPh:34096333,Secondary34096344)KambuMedicalService(Ph:32022222)

Project Contacts

DrKatiePanaretto,PopulationHealthMedicalOfficer,QAIHC(Ph:33288500)LynetteAnderson,ChronicDiseaseCoordinator,QAIHC(Ph:47552522)DebbieChen,NutritionCoordinator,QAIHC(Ph:33288500)

What is the aim of the Good Quick Tukka Project?

Theaimoftheprojectistoincreasethenumberofmealsbeingpreparedathome,whichincorporatevegetablesorfruit,amongAboriginaland/orTorresStraitIslanderpeople.

Why is it being done?

TheQAIHCPreventativeHealthTeamhasbeensetuptohelppromotehealthylifestylesinAboriginalandTorresStraitIslanderpopulationsinQueensland.Thephilosophyoftheprojectistohavefungathering,preparingandconsumingnutritiousmealswhilstreignitingthepassionoffoodandgettingpeoplecooking.Itishopedtheskillslearntordevelopedwillbetransferredintothehomeenvironmentsopeopleincreasetheamountofmealsbeingpreparedwhichincorporatevegetablesandfruit.

How will this be done?

QAIHCrepresentativesandprojectadvocatesineachofthehealthserviceslistedabovewillholdcookingclasseswithstaffandotherinterestedcommunitymembers.Participantsattendingthecookingclasseswilleachbeencouragedtopracticemakingtherecipesotheyarecomfortableenoughtofacilitatetheirowncookingclasswithotherstaffand/orinterestedcommunitymembers.Thelearntskillsandknowledgeispassedonandsothechaincontinues.

Thereareincentivestorewardeffortsandencouragefurtherparticipation.Themorepeoplethatconfirmyouhavedemonstratedcookingskillsto,thegreaterthereward.

Evidencebasedmessagesandevaluationwillbebuiltintotheprojectatvariousstages.Recipeswillincludefruitandvegetables,withthemenustoreflecttheAustralianDietaryGuidelines.SafehandlingoffoodtechniquesandencouragementofothernationalandstatesocialmarketingcampaignssuchastheAustralianGovernments‘Measureup’campaignwillbeintegratedintotheproject.

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Your involvement

Thetimeyouoryourchildinvestsinthisprojectcanvary.Examplesarelistedbelow.Completingaquestionnaireinwritingbeforeandaftertheproject(orgiventimeof12monthsfrombeginningofproject).

• Voluntarily‘blog’ontowebsiteanddownloadresources

• Participatinginthecookingworkshopsto‘PassAlong’theknowledgeandskills

• Makingcommentstotheprojectteam,anddetailingtowhomyouhavepassedtheknowledgeandskills

• Participatingininterviewsattheendofprojecttoinvestigatethesuccessoftheproject

• Potentiallyhavephotos/videoimagesusedintherecordingprocessoftheproject

• Documentparticipationinprojectinavisitor’sbook

• Ifdesiredandwherepossible,buildand/oracquireskillsandknowledgebyworkingwiththeprojectteam

Key anticipated benefits of this project include the following:

• Enhancefoodpreparationskills

• Increasedconfidenceandwillingnesstotrynewvegetablesandfruit

• IncreaseknowledgeofDietaryGuidelinesforAustralians

• Communityengagement

• StrengthenorganisationalnetworksandpartnershipsoutsidethehealthsectorandbetweenQAIHC,itsmemberservicesandthecommunitytoconducthealthpromotionactivities

• Increasedabilitytoprepareandcookfoodwhichincorporatesvegetablesandfruitinthehome

• Increaseskillsandaccesstosourcinghealthyfooditems

• IncreasetheamountofservesofvegetablesandfruitbeingconsumedbyAboriginaland/orTorresStraitIslanderpeople

• IncreasethedatathatexistsforfoodsecurityissuesforAboriginaland/orTorresStraitIslandercommunities

• Andthelonger-termbenefitsmaycontributetoadeclineinburdenofdiseasethroughsustainedhealthylifestylebehaviour

Risks

Risksintheprojectareminimal.Blogsontheinternetsitearevoluntaryasconfidentiallycannotbeguaranteedduetoinformationbeingabletobeviewedbythegeneralpublic.Adoptingsafebehaviourpracticesinpreparing,cookingandstoringfoodwillminimiseanyphysicalrisk.Byparticipatinginthisproject,youareawarethatprocedurestoprotectyourconfidentialityhavebeenputinplace.Thisensuresthatinanyexternalreportingontheprojectfindings,specificnameswillnotbeidentified.Resultsanddebriefingarenotlikelytooccuronanindividualbasis,butthroughorganisationalorgroupfeedbackand/orinformationsessions.

Withdrawal

Yourparticipationoryourchild’sparticipationinthisprojectisvoluntary.You,oryourchild,areatanytimeabletowithdrawfromtheprojectifyouchooseto,withoutretribution.Shouldyouoryourchildwishtowithdrawfromtheprojectanyinformationthathasbeencollectedaboutyouoryourchildwillnotbeused.

Feedback

ThisstudyhasbeenclearedbyoneofthehumanethicscommitteesoftheUniversityofQueenslandinaccordancewiththeNationalHealthandMedicalResearchCouncil’sguidelines.Youareofcourse,freetodiscussyourparticipationoryourchild’sparticipationinthisstudywithprojectstaff(contactableon07-33288500or07-47210744).IfyouwouldliketospeaktoanofficeroftheUniversitynotinvolvedinthestudy,youmaycontacttheEthicsOfficeron33653924.

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Good Quick Tukka: Cook it, Plate it, Share it ProjectParticipant consent form

Iconsenttoparticipateinthe“GoodQuickTukka:Cookit,Plateit,Shareit”ProjectundertakenandleadbyDrKatiePanaretto,LynetteAnderson&DebbieChenfromtheQAIHCPreventativeHealthTeam.Theparticularsofwhich,includingdetailsofthepotentialtohavesurveys,photographicimages,interviewsandgroupsessionatalaterdatehasbeenexplainedtomeandalsooutlinedintheparticipantinformationsheet.

I_________________________________________________________(printyourname),

understandthatbysigningthisformIagreetotakepartinthisprojectandthat:

• Ihavereadandunderstoodthecontentsofthe‘ParticipantInformationSheet’

• Theprojectstaffhavegivenmeafullexplanationoftheproceduresandrisksinvolved

• Ihavebeengiventheopportunitytoaskquestionsabouttheprojectandthesehavebeenansweredtomysatisfaction

• Everyattempthasbeenmadetolimitrisktomyinvolvementinthisproject

• AlltheinformationIprovideiscompletelyconfidential.Anyinformationrelatingtothisprojectwillbestoredinlockedfilingcabinetsandinpasswordprotecteddocuments

• Icanstopparticipatingintheprojectatanytime,foranyreasonwithoutconsequence,andanyinformationIhaveprovidedpriortothiswillnotbeused

• Theresultsoftheprojectwillbemadeavailabletomeinaninformationsession,andImaynotreceiveanyindividualfeedback

Iagreetotakepartinthisprojectandgivemyconsentofmyownfreewill.

Participant signature: Witness signature:

___________________________ _____________________________

PrintName: PrintName:

___________________________ ___________________________

Date:______________ Date:______________

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Good Quick Tukka: Cook it, Plate it, Share it ProjectStudent Participation Consent Form

Iconsenttomychild/childrenparticipatinginthe“GoodQuickTukka:Cookit,Plateit,Shareit”ProjectundertakenandleadbyDrKatiePanaretto,LynetteAnderson&DebbieChenfromtheQAIHCPreventativeHealthTeam.Theparticularsofwhich,includingdetailsofthepotentialtohavesurveys,photographicimages,interviewsandgroupsessionatalaterdatehasbeenexplainedtomeandalsooutlinedintheparticipantinformationsheet.

I_________________________________________________________(studentsname),

understandthatbysigningthisformIagreetotakepartinthisproject.

I_________________________________________________________(guardianname),

understandthataslegalguardian/parentofchild/childrenunder18yrsofageIhavegivensignedconsentformychildtoparticipateintheGoodQuickTukkaprojectandthat:

• Ihavereadandunderstoodthecontentsofthe‘ParticipantInformationSheet’

• Theprojectstaffhavegivenmeafullexplanationoftheproceduresandrisksinvolved

• Ihavebeengiventheopportunitytoaskquestionsabouttheprojectandthesehavebeenansweredtomysatisfaction

• Everyattempthasbeenmadetolimitrisktomyinvolvementinthisproject

• AlltheinformationIprovideiscompletelyconfidential.Anyinformationrelatingtothisprojectwillbestoredinlockedfilingcabinetsandinpasswordprotecteddocuments

• Icanstopparticipatingintheprojectatanytime,foranyreasonwithoutconsequence,andanyinformationIhaveprovidedpriortothiswillnotbeused

• Theresultsoftheprojectwillbemadeavailabletomeinaninformationsession,andImaynotreceiveanyindividualfeedback

Iagreeformychild/children’sparticipationinthisproject.

Student’s signature: Parent/Guardian signature:

___________________________ ___________________________

StudentsName: Parent/GuardianName:

___________________________ ________________________

Date:____________ Date:___________

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Good Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation form

This survey is being conducted to gain information with regard to the Good Quick Tucker cooking program. Your honest response is important to us. This information will contribute to continuous quality improvement of the program and potentially contribute to support program recognition and future funding. Your responses are confidential and will remain anonymous.

1. Your name:

2. What is your age in years?

3. What is your postcode?

4. Gender:

5. How many persons (including yourself) in each of the following age ranges live in your household?

6. Do you consider yourself a single parent?

7. Were you born in Australia?

0­4 years

5­14 years

15­18 years

18­24 years

25­34 years

35­44 years

45­54 years

55­64 years

65+ years

Male

nmlkj Female

nmlkj

Yes

nmlkj No

nmlkj

Yes

gfedc No

gfedc

If no, in which country were you born?

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Good Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation form8. Do you identify as Aboriginal or Torres Strait islander?

9. Do you speak a language other than English at home?

10. Have you been diagnosed with a chronic disease or have any assocaited risk factors such as(please indicate which are relevant):

11. How did you hear about the program?

12. What is the main reason for you enrolling in this program?

13. How confident do you feel about following a basic recipe?

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66

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66

Yes, Aboriginal

nmlkj Yes, Torres Strait Islander

nmlkj Yes, Aboriginaln and Torres Strait

Islander

nmlkj

Other (please specify)

Yes

nmlkj No, English only.

nmlkj

If yes, please specify

Diabetes

gfedc

Heart problems

gfedc

High blood sugar levels

gfedc

High blood cholesterol

gfedc

High blood pressure

gfedc

Other (please specify)

55

66

Not at all confident

nmlkj

Somewhat confident (I might need some help)

nmlkj

Confident (I can do this on my own)

nmlkj

Extremely confident (I could teach someone else)

nmlkj

Good Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation form14. How confident do you feel about preparing a dish from a recipe which you have not tried before?

15. In a normal week, how often do you prepare a meal from basic ingredients?

16. Do you like preparing food that is good for you?

17. Do you believe it is difficult to prepare meals that are good for you?

18. Do you intend to change your eating habits over the next 6 months?

Not at all confident

nmlkj

Somewhat confident (I might need some help)

nmlkj

Confident (I can do this on my own)

nmlkj

Extremely confident (I could teach someone else)

nmlkj

Daily

nmlkj

4­6 times a week

nmlkj

2­3 times a week

nmlkj

Once a week

nmlkj

Less than once a week

nmlkj

Never

nmlkj

I enjoy it a lot

nmlkj

I enjoy it a little

nmlkj

Unsure

nmlkj

I do not enjoy it at all

nmlkj

Yes

nmlkj

Sometimes

nmlkj

No

nmlkj

If yes or sometimes what are the difficulties? (eg. time, cost, know how, motivation)

55

66

No ­ I am not at all intending to change my eating habits.

nmlkj

Maybe ­ I am considering making some changes to my eating habits.

nmlkj

Yes ­ I intend to make some changes my eating habits.

nmlkj

Yes ­ I have already made positive changes to my eating habits and I intend to maintain these changes.

nmlkj

If yes or maybe, what do you intend to change?

55

66

57

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Good Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation formGood Quick Tukka pre program evaluation form19. How many serves of vegetables do you USUALLY eat each day? This includes fresh, frozen and tinned vegetables. A ‘serve is half a cup of cooked vegetables or 1 cup of salad vegetables.

20. How many serves of fruit do you USUALLY eat each day? This includes fresh, dried, frozen and tinned fruit. A ‘serve’ is 1 medium piece or 2 small pieces of fruit, or a cup of diced pieces. For dried fruit consider the equivalent amount of reconstituted fruit e.g. a serve is 4 apricot halves or 1.5 tablespoons of sultanas.

21. How often, on average do you eat take­away or ‘fast foods’ (such as fish and chips, hamburgers, fried chicken, pizza, sausage rolls, meat pies)?

22. How often do you eat ready prepared meals bought from the supermarket that you just have to heat up and eat?

I don’t eat vegetables

nmlkj

1 serve or less/day

nmlkj

2 serves/day

nmlkj

3 serves/day

nmlkj

4 serves/day

nmlkj

5 serves/day

nmlkj

6 or more serves/day

nmlkj

Don’t know

nmlkj

Refuse to answer

nmlkj

I don't eat fruit

nmlkj

1 serve or less/day

nmlkj

2 serves/day

nmlkj

3 serves/day

nmlkj

4 serves or more/day

nmlkj

Don’t know

nmlkj

Refuse to answer

nmlkj

Never

nmlkj

Once a fortnight or less

nmlkj

Once a week

nmlkj

2­4 times a week

nmlkj

5­7 times a week

nmlkj

Refuse to answer

nmlkj

Never

nmlkj

Once a fortnight or less

nmlkj

Once a week

nmlkj

2­4 times a week

nmlkj

5­7 times a week

nmlkj

Refuse to answer

nmlkj

59

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Good Quick Tukka post program evaluation formGood Quick Tukka post program evaluation formGood Quick Tukka post program evaluation formGood Quick Tukka post program evaluation form

This survey is being conducted to gain information with regard to the Good Quick Tucker cooking program. Your honest response is important to us. This information will contribute to continuous quality improvement of the program and potentially contribute to support program recognition and future funding.

1. Your name:

2. How confident do you feel about following a basic recipe?

3. How confident do you feel about preparing a dish from a recipe which you have not tried before?

4. In the last week, how often did you prepare a meal from basic ingredients?

5. Do you like preparing food that is good for you?

Not at all confident

nmlkj

Somewhat confident (I might need some help)

nmlkj

Confident (I can do this on my own)

nmlkj

Extremely confident (I could teach someone else)

nmlkj

Not at all confident

nmlkj

Somewhat confident (I might need some help)

nmlkj

Confident (I can do this on my own)

nmlkj

Extremely confident (I could teach someone else)

nmlkj

Daily

nmlkj

4­6 times a week

nmlkj

2­3 times a week

nmlkj

Once a week

nmlkj

Less than once a week

nmlkj

Never

nmlkj

I enjoy it a lot

nmlkj

I enjoy it a little

nmlkj

Unsure

nmlkj

I do not enjoy it at all

nmlkj

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Good Quick Tukka post program evaluation formGood Quick Tukka post program evaluation formGood Quick Tukka post program evaluation formGood Quick Tukka post program evaluation form6. Do you believe it is difficult to prepare meals that are good for you?

7. What part of the program has helped you the most?

8. Is there anything that you feel should be improved if the program ran again?

9. Overall, how did you enjoy the program?

55

66

55

66

Yes

nmlkj

Sometimes

nmlkj

No

nmlkj

If yes or sometimes what are the difficulties? (eg. time, cost, know how, motivation)

55

66

I enjoyed it a lot

nmlkj

I enjoyed it a little

nmlkj

Unsure

nmlkj

Did not enjoy it

nmlkj

Any further comments welcome:

55

66

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Good Quick Tukka post program evaluation formGood Quick Tukka post program evaluation formGood Quick Tukka post program evaluation formGood Quick Tukka post program evaluation form10. Do you intend to change your eating habits over the next 6 months?

11. How many serves of vegetables do you USUALLY eat each day? This includes fresh, frozen and tinned vegetables. A ‘serve is half a cup of cooked vegetables or 1 cup of salad vegetables.

12. How many serves of fruit do you USUALLY eat each day? This includes fresh, dried, frozen and tinned fruit. A ‘serve’ is 1 medium piece or 2 small pieces of fruit, or a cup of diced pieces. For dried fruit consider the equivalent amount of reconstituted fruit e.g. a serve is 4 apricot halves or 1.5 tablespoons of sultanas.

13. How often, on average do you eat take­away or ‘fast foods’ (such as fish and chips, hamburgers, fried chicken, pizza, sausage rolls, meat pies)?

14. How often do you eat ready prepared meals bought from the supermarket that you just have to heat up and eat?

No ­ I am not at all intending to change my eating habits.

nmlkj

Maybe ­ I am considering making some changes to my eating habits.

nmlkj

Yes ­ I intend to make some changes my eating habits.

nmlkj

Yes ­ I have already made positive changes to my eating habits and I intend to maintain these changes.

nmlkj

If yes or maybe, what do you intend to change?

55

66

I don’t eat vegetables

nmlkj

1 serve or less/day

nmlkj

2 serves/day

nmlkj

3 serves/day

nmlkj

4 serves/day

nmlkj

5 serves/day

nmlkj

6 or more serves/day

nmlkj

Don’t know

nmlkj

Refuse to answer

nmlkj

I don't eat fruit

nmlkj

1 serve or less/day

nmlkj

2 serves/day

nmlkj

3 serves/day

nmlkj

4 serves or more/day

nmlkj

Don’t know

nmlkj

Refuse to answer

nmlkj

Never

nmlkj

Once a fortnight or less

nmlkj

Once a week

nmlkj

2­4 times a week

nmlkj

5­7 times a week

nmlkj

Refuse to answer

nmlkj

Never

nmlkj

Once a fortnight or less

nmlkj

Once a week

nmlkj

2­4 times a week

nmlkj

5­7 times a week

nmlkj

Refuse to answer

nmlkj

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____

____

____

___

Wh

at c

om

men

ts d

id t

he

par

tici

pan

ts s

ay a

bo

ut

tod

ay’s

ses

sio

n?

P

leas

e d

ocu

men

t ex

amp

les

of

verb

al c

om

men

ts.

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

_

Wha

t wer

e th

e ne

w fo

ods

they

trie

d to

day?

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

__

Wha

t foo

d di

d th

ey li

ke a

nd w

hy?_

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

_

Wha

t foo

d di

dn’t

they

like

and

why

?___

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

_

Did

they

try

new

coo

king

tech

niqu

es?

Wha

t?__

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

_

Oth

er c

omm

ents

by

part

icip

ants

?___

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

__

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

_

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

_

Fac

ilita

tor

com

men

ts

Wha

t wor

ked

wel

l?__

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

___

Wha

t did

n’t w

ork

wel

l___

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

___

Wha

t wou

ld y

ou d

o di

ffere

ntly

nex

t tim

e?__

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

__

Oth

er c

omm

ents

by

faci

litat

ors_

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

____

__

64

Appendix F: Template for Certificate of ParticipationAttheendofyourfinalsessionoftheprogram,youshouldgivecertificatestoeachoftheparticipantstoacknowledgetheirinvolvementinGoodQuickTukka.

Onthenextpageisatemplateforacertificateofparticipation.Simplyphotocopythepageforeachparticipantandwrite:

• Theparticipant’sname

• Thelocationwheretheprogramtookplace

• Thedateofthefinalsession

• Yoursignature

Ifyouwouldliketomakechangestothiscertificate,youcanaccessthefileontheattachedGoodQuickTukkafacilitatormanualCD.IfyounolongerhavethisCD,youcancontactnutrition@qaihc.com.auforacopy.

65

Appendix G: How to Make Recipes HealthierSource:AdaptedfromtheLivingStrongFacilitatorsManual,WaystoReducefat,sugarandsaltinrecipes,QueenslandHealth,2008

Replacethis: Withthis:

Butter,shortening,margarineoroilwhenfryingtostopfoodfromsticking

•Usesprayoilforbakingorusenon-stickpans•Lightlycoatmeatinoilratherthanputtingoilinthepan

Shortening,butter,margarineorsolidfatinbaking

•Usefruitpuree(e.g.applesauceormashedbanana)toreplacehalfofthebutterorotherfat

Regularmayonnaiseorsaladdressing

•Usereduced-fator100%fat-freedressing•Useavocadoasaspread

Cream •Useevaporatedskimmilk,yoghurt,lightcreamcheeseorlowfatwhippingcream

Full-creammilk •Useskimmilk,evaporatedskimmilk,fatfreeorplainsoymilkwithcalcium

Full-creamcheese •Usereduced-fatcheese

Full-creamyoghurt •Uselow-fatyoghurt

Fattycutsofmeat •Buylessmeatorbuyleanercutsofmeat•Pan-fryminceandscoopoutmeltedfat

Meat•Addlegumesandlentilstomeatdishes•Tryaddinglentilstoyourspaghettisauceorredkidneybeanstoyourmince

Salt •Cookfoodswithoutsalt,tasteandonlyaddsaltifneeded•Goeasyonsoysauce

Seasoningsaltorspicemixeswithsalt

•Usesalt-freeseasoningandspicemixes•Useherbs,spices,chilli,lemonjuice,orvinegartoflavourfoodinsteadofsalt

Sugar

•Cinnamon,vanillaandalmondextractcanbeaddedtogivetheimpressionofsweetness.

•Replacesugarwithanartificialsweetener•Usedriedfruit,whichisnaturallysweet•Mostmuffinandcakesworkwellusingjusthalfofthesugarintherecipe

Fruitinsyrup •Usefruitinnaturaljuice•Rinsefruitinsyrupbeforeeating

Vegetablesandfruit•Addextravegetablesandfruittorecipessuchasaddingcarrotstospaghettisauce

•Leavetheskinandpeelonwhereyoucan

Frozenorcannedvegetables •Choosefrozenvegetableswithoutsauces•Choose‘noaddedsalt’or‘reducedsalt’cannedgoods

Whiteflour •Replacehalfofthewhiteflourwithwholemealflour

Whitebread •Usemultigrain,wholegrainorwholemealbread

66

Appendix H: Seasonal Fruit & Vegetable GuideSource:AdaptedfromVegetarianVictoria,SeasonalFoodsinAustralia,www.vegetarianvictoria.org.au

Thisisageneralguideonly.Formoredetailedinformationgoto: http://www.brisbanemarkets.com.au/cms/fresh-tastes-seasonal-guides/view-category.html

67

Her

b &

Sp

ice

Ch

art

H

erb

s &

S

pic

esA

pp

etiz

ers

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up

sS

alad

s &

D

ress

ing

sV

eget

able

sE

gg

&

Ch

eese

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t &

S

auce

sP

ou

ltry

an

d

Fis

h

Frui

t Des

serts

B

aked

Goo

dsA

ll S

pic

e (G

roun

d)

Res

emb

les

a p

epp

ery

com

pou

nd o

f clo

ves,

ci

nnam

on a

nd n

utm

eg..

Coc

ktai

l Mea

tbal

lsA

spar

agus

, Car

rot,

Chi

cken

, Min

estr

one,

P

ea, S

pin

ach,

Tom

ato

Frui

t Sal

ads,

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inac

h,

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ch D

ress

ing

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troo

t, C

arro

ts,

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inac

h, S

qua

sh,

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tney

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ickl

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kled

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tag

e C

hees

e, C

ream

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ese,

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pre

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ese

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ces

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ed H

am a

nd V

eal,

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t Loa

f, P

ot R

oast

, B

arb

ecue

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ce,

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inad

es

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ty C

hick

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sero

le, P

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sh, S

hellf

ish

and

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ries

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ple

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, Che

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e,

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cuit

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es, F

ruit

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es, P

lum

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g,

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t Sal

ads

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il (L

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rom

a si

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ves

with

a

mild

ani

seed

flav

our.

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i Piz

zas

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ta D

ishe

sM

ines

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omat

o,

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chin

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alia

n D

ress

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, Oil

and

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reen

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ps,

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lly P

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ildly

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our

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ce

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cken

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ry,

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oury

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ple

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hes,

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led

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as, C

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late

&

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t Cak

es, S

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ghn

uts,

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e P

udd

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ves

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und

and

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hole

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tron

g, p

ung

ent

and

sw

eet –

alm

ost h

ot.

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ato

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e, S

pic

ed

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s, H

ot o

r Ic

ed T

ea,

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led

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e, F

ruit

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ch

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food

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eap

ple

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ed B

eans

, Car

rots

, R

ed C

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age,

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inac

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uash

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eet P

otat

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ickl

es &

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tney

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nese

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e

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illed

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am

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read

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dd

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on s

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w

hole

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to B

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sero

les

and

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oast

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tud

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, R

oast

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k

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cken

or

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ey P

ies,

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oast

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k, P

ickl

ed

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ring

s, B

aked

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h

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ple

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hes,

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it P

ies,

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lum

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g, F

ruit

and

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offe

e C

akes

, Gin

ger

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ing

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rian

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und

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ild, m

inty

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htly

lem

on fl

avou

r.

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pre

ads

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ried

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, Len

tilC

hick

en, P

asta

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ato,

an

d T

hai S

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onna

ise

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ssin

g

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rots

, Cor

n on

the

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ried

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etab

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e

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ese

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hes,

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tag

e C

hees

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ream

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ese

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t Cur

ries,

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are

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s, H

amb

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ry

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ces

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cken

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ries,

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h C

urrie

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rille

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ish

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pp

le

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ing

er B

read

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ome

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min

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und

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tron

g, p

ung

ent,

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tern

-sty

le fl

avou

r.

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ried

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s, In

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n P

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ays

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wd

ers,

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til,

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ried

Bea

n, C

oles

law

, Ric

e,

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ney

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n, S

alad

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ress

ing

s, A

dd

to

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onna

ise

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bag

e, V

eget

able

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urrie

s, R

ice,

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tney

, P

ickl

es

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ried

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gs,

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cram

ble

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gg

s, C

ream

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hees

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ips

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b &

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eat

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ries,

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lli c

on C

arne

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ther

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ican

&

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i Dis

hes

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cken

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sero

les,

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ied

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roq

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urrie

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dd

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e co

atin

g Fi

sh

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e C

akes

and

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ads

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d S

wee

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ise

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ur.

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s, P

otte

d

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imp

s, S

mok

ed T

rout

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mat

o Ju

ice

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, Tom

ato

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umb

er a

nd P

otat

o S

alad

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ad D

ress

ing

s,

May

onna

ise,

Yog

hurt

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ssin

g

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ccol

i, C

abb

age,

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arro

ts, C

aulif

low

er,

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n, G

reen

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ns,

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s, S

auer

krau

t, S

pin

ach

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ffle,

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tag

e C

hees

e,

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aron

i Che

ese`

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t esp

ecia

lly P

ork,

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eal,

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b a

nd H

amA

dd

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read

crum

bs

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ore

coat

ing

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cken

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oach

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ish,

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mon

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ouffl

e, F

ish

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ck

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ads

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lic (M

ince

d,

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nd S

alt)

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y p

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ent t

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ste

with

a

dis

tinct

ive

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a.

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es, D

ips

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t Sou

ps

esp

ecia

lly

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ato

Tom

ato,

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ad D

ress

ing

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apsi

cum

s, G

reen

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eans

, Pot

atoe

s,

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chin

i

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ffed

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gs,

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ese

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ishe

sB

eef a

nd L

amb

C

asse

role

s, S

prin

kle

over

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ts b

efor

e ro

astin

g, M

arin

ades

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lian

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ces

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teed

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wns

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tuffi

ngs,

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inad

es fo

r B

aked

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h

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lic B

read

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ger

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und

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ot,

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t and

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with

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lem

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er B

eer

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cken

, Oni

on,

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wd

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le D

ress

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eetr

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rots

, Sw

eet

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atoe

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tir F

ry,

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ntal

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e, C

hutn

ey,

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kles

Fren

ch T

oast

, Cre

am

Che

ese

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read

s an

d D

ips

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are

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s, B

aked

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w

ith G

ing

er a

nd H

oney

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laze

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f Cur

ries,

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arb

ecue

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ce

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ntal

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hes,

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ger

&

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rry

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inad

e fo

r w

hole

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h, th

en B

BQ

or

bak

e

Ap

ple

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hes,

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ed o

r S

tew

ed F

ruit,

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it P

ies,

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uit S

alad

s, C

akes

, G

ing

er B

read

Mar

jora

m L

eave

s S

wee

t, fr

agra

nt fl

avou

r,

sim

ilar

to, b

ut m

ilder

th

an, o

reg

ano.

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ktai

l Mea

tbal

ls,

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ines

, Min

i Piz

zas

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on, P

ea, V

eget

able

, S

cotc

h B

roth

, M

ines

tron

e, S

eafo

rd

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wd

er

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umb

er a

nd Y

oghu

rt

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ad, T

osse

d G

reen

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alad

, Her

b D

ress

ing

s

Bru

ssel

Sp

rout

s, C

arro

ts,

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liflo

wer

, Gre

en

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ns, M

ushr

oom

s,

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chin

i, S

pin

ach,

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er

Che

stnu

ts

Scr

amb

led

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gs,

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asta

Dis

hes

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f Cas

sero

les,

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urg

ers,

Por

k or

Vea

l, O

ffal,

Vea

l and

Por

k S

tuffi

ngs

Chi

cken

Cas

sero

le,

Roa

st C

hick

en b

ased

w

ith b

utte

r an

d

Mar

jora

m.

Bak

ed,

Poa

ched

or

Gril

led

Fis

h

Dam

per

, Her

b B

read

Min

t F

lake

s S

wee

t fla

vour

with

col

d a

fter-

tast

e.

Frui

t Pun

ches

, Pin

eap

ple

an

d G

rap

efru

it C

ockt

ails

, D

olm

ades

, Sam

osas

Sp

lit P

eaC

ucum

ber

and

Yog

hurt

S

alad

, Cuc

umb

er,

Tom

ato,

Pot

ato,

Ric

e S

alad

, Tab

oule

h

Eg

gp

lant

with

Yog

hurt

, C

arro

ts, P

eas,

Tom

ato,

P

otat

oes

Qui

ches

, Cot

tag

e C

hees

eA

ll La

mb

Dis

hes

esp

ecia

lly C

asse

role

s an

d R

oast

s, M

int S

auce

, M

int J

elly

Poa

ched

Fis

hFr

uit S

alad

s, C

anta

loup

e,

Cho

cola

te D

esse

rts

Mix

ed H

erb

s A

m

ixtu

re o

f mild

and

sw

eet h

erb

s

Mos

t Dip

s S

pre

ads

Mos

t Sou

ps

Chi

cken

, Col

esla

w,

Mac

aron

i, P

otat

oA

spar

agus

, Cau

liflo

wer

, O

nion

sO

mel

ette

s, S

cram

ble

d

Eg

gs,

Stu

ffed

Eg

gs,

C

hees

e S

auce

, Sou

fflés

, W

elsh

Rar

ebit

Bee

f, G

ame,

Lam

b, P

ork,

V

eal,

Bar

bec

ue a

nd

Tom

ato

Sau

ces

Chi

cken

, Duc

k, G

oose

, Tu

rkey

. Mos

t fis

h an

d S

eafo

od

Bis

cuits

, Bre

ads,

Her

b

Sco

nes

Ap

pen

dix

I

68

Her

b &

Sp

ice

Ch

art

H

erb

s &

S

pic

esA

pp

etiz

ers

So

up

sS

alad

s &

D

ress

ing

sV

eget

able

sE

gg

&

Ch

eese

Mea

t &

S

auce

sP

ou

ltry

an

d

Fis

h

Frui

t Des

serts

B

aked

Goo

ds

Mix

ed S

pic

e A

bl

end

of s

wee

t spi

ces

Gril

led

Gra

pef

ruit

Car

rots

, Ric

e, C

hutn

eys

Som

e ch

eese

Dis

hes

Som

e M

eats

esp

ecia

lly

Lam

b a

nd P

ork

Chi

cken

Cas

sero

les,

Sw

eet a

nd S

our,

Som

e Fi

sh D

ishe

s

Stew

ed F

ruit,

Pre

serv

es,

Bis

cuits

, Cak

es

espe

cial

ly F

ruit

Cak

es,

Cus

tard

sN

utm

eg (G

roun

d)

Swee

t, w

arm

and

qui

te

spic

y, w

ith a

dis

tinct

ive

flavo

ur

Mix

ed w

ith b

utte

r us

e on

C

orn

on th

e C

ob, M

eat-

balls

, Liv

er P

ate,

Eg

g

Nog

Any

Cre

am S

oup

es

pec

ially

Pum

pki

nFr

uit S

alad

s, W

aldo

rf Sa

lad

Car

rots

, Cau

liflo

wer

, M

ashe

d P

otat

oes,

Zu

cchi

ni

Egg

Cus

tard

, Che

ese

Fond

ue, C

hees

e S

auce

sB

eef S

trog

anof

f, M

ouss

aka,

Stu

ffing

s fo

r C

anne

lloni

, Rav

ioli

and

Tort

ellin

i, O

sso

Buc

o,

Whi

te S

auce

s

Mos

t Chi

cken

Dis

hes,

St

uffin

g fo

r C

hick

en a

nd

Turk

ey, T

una

Pum

pki

n P

ie, C

usta

rd

Tart

s, C

hoco

late

& F

ruit

Cak

es o

r P

uddi

ngs,

Pa

ncak

e B

atte

r

On

ion

(Min

ced

, Pow

der

& Sa

lt)C

hick

en, F

renc

h O

nion

, To

mat

o, V

eget

able

Sala

d D

ress

ing

sR

ice

and

Pas

ta D

ishe

sA

ll Eg

g a

nd C

hees

e D

ishe

sA

ll M

eat D

ishe

s to

re

pla

ce F

resh

Oni

ons,

St

uffin

gs

and

Gra

vies

, O

nion

Sau

ce

All

Chi

cken

and

Fis

h D

ishe

s

Ore

gan

o (L

eave

s &

G

roun

d) S

tron

g a

nd

arom

atic

with

a p

leas

ant

slig

htly

bitt

er u

nder

tone

.

Min

i Piz

zas,

Pat

es,

Veg

etab

le J

uice

s es

peci

ally

Tom

ato

Lent

il, M

ines

trone

, To

mat

oEg

g, S

eafo

od, T

omat

o,

Her

b D

ress

ing

sG

reen

Bea

ns, P

eas,

Po

tato

es, e

spec

ially

R

oast

, Sp

inac

h,

Tom

atoe

s, Z

ucch

ini

Mos

t Eg

g D

ishe

s es

peci

ally

Om

elet

tes,

M

ost C

hees

e D

ishe

s

Chi

lli c

on C

arne

, Lam

b,

Pork

, Vea

l, P

arm

igia

no,

Stuf

fing

s, B

arb

ecue

, Pa

sta

and

Tom

ato

Sauc

es

Chi

cken

Cas

sero

les,

R

oast

chi

cken

, Fis

h C

asse

role

esp

ecia

lly

Tuna

, Gril

led

or

Stir

Fry

Praw

ns

Her

b B

read

Pap

rika

(Sp

anis

h St

yle)

Mild

and

slig

htly

sw

eet,

arom

atic

and

br

ight

red

in c

olou

r

Sprin

kle

on G

arlic

Bre

ad,

As

a G

arni

shC

how

der,

Min

estro

ne,

Tom

ato

Seaf

ood

, Ric

e an

d Pa

sta

Sala

ds,

A

s a

Gar

nish

Eggp

lant

, Spa

nish

Ric

e, A

s a

Gar

nish

Span

ish

Om

elet

tes,

C

hees

e Sa

uces

Mea

t Loa

f, G

ives

col

our

to S

wee

t and

Sou

r &

O

rient

al P

ork

Dis

hes,

B

arbe

cue

Sau

ces

Stuf

fing

s, M

ost C

hick

en

Dis

hes,

Pae

llaB

row

ning

Ag

ent i

n M

icro

wav

e C

ooki

ng

Pap

rika

(Hun

gar

ian

Styl

e) S

tron

ger

in c

olou

r, m

ore

pun

gen

t in

flavo

ur

and

aro

ma

Can

apés

Cre

am S

oup

s, C

how

der,

Tom

ato

Kid

ney

Bea

n, F

renc

h an

d R

ussi

an D

ress

ing

s,

As

a g

arni

sh

Pota

toes

esp

ecia

lly

Frie

d, Z

ucch

ini,

Ric

eA

ll Eg

g D

ishe

s,

As

a G

arni

sh to

Eg

g

May

onna

ise,

Che

ese

Sauc

es

Gou

lash

, V

eal P

aprik

aC

hick

en C

asse

role

s,

Tand

oori

Chi

cken

, Any

Sa

utee

d c

hick

en o

r Fi

sh

to a

dd c

olou

r

Bro

wni

ng A

gen

t in

Mic

row

ave

Coo

king

, Sa

vour

y Sc

ones

Par

sley

(Fla

kes)

A

gree

able

tast

e an

d a

pl

easa

nt, m

ild o

dou

r. Ex

celle

nt G

arni

sh.

Che

ese

Dip

s/S

prea

ds

Mos

t Sou

ps

Mos

t Sal

ads,

Esp

ecia

lly

Past

a, P

otat

o an

d

Tom

ato,

Tab

bou

leh,

M

ost D

ress

ing

s

Mas

hed

, Stu

ffed,

Au

Gra

tin a

nd S

callo

ped

Po

tato

es, R

ice

Om

elet

tes,

Scr

amb

led

Eg

gs, C

otta

ge

Che

ese,

C

ream

Che

ese

Mea

tbal

ls, H

ambu

rger

s &

Pat

ties,

Mos

t Mea

ts,

Stuf

fing

s, It

alia

n S

auce

s

Sprin

kle

Pars

ley

over

B

aked

, gril

led

or

Mic

ro-

wav

ed C

hick

en,

Ked

ger

ee

Gar

lic a

nd H

erb

Bre

ad,

Dum

plin

gs, S

avou

ry

Scon

es a

nd B

iscu

its

Ro

sem

ary

(Lea

ves)

D

istin

ctiv

e p

ine-

woo

dy

arom

a w

ith a

fres

h sw

eet

flavo

ur.

Min

i Piz

zas

Vege

tabl

eTo

mat

o,H

erb

Dre

ssin

gs

Cau

liflo

wer

, Mus

hroo

ms,

Po

tato

es, S

pin

ach,

Turn

ips,

Zuc

chin

iO

mel

ette

sLa

mb

Dis

hes,

Sp

rinkl

e ov

er B

BQ

coa

ls fo

r ad

ded

flav

our,

Pas

ta

Sauc

es, M

arin

ades

, St

uffin

gs

Chi

cken

Cas

sero

les,

C

ream

y C

hick

en; R

oast

C

hick

en a

nd T

urke

y,

Bak

ed o

r Po

ache

d F

ish

Dum

plin

gs, H

erb

Bre

ad

Sag

e (R

ubb

ed)

Very

ar

omat

ic a

nd s

light

ly

bitte

r, u

se s

par

ingl

y

Che

ese

Spr

ead

s,

Mea

tbal

lsC

how

der,

Min

estr

one

Gre

en S

alad

s,H

erb

Vin

egar

Bru

ssel

Spr

outs

,Le

ntils

, Squ

ash,

Tom

atoe

s, O

nion

s

Om

elet

tes,

Sco

tch

Egg

s,

Cot

tage

and

Cre

am

Che

ese

Dis

hes

Pork

and

Vea

l Dis

hes,

G

ravi

es, m

akin

g

Saus

ages

, Stu

ffing

s

Duc

k, G

ame,

So

me

Bak

ed F

ish,

St

uffin

gs

Her

b B

read

Ses

ame

See

d M

ild

nut-

like

flavo

urC

anap

és, C

hees

e Sp

read

s an

d D

ips,

C

oatin

g C

hees

e B

alls

As

a G

arni

sh o

n To

mat

oTo

ast a

nd S

prin

kle

over

G

reen

Sal

ads

Stir

Fry

Veg

etab

les

Roa

sts,

Spr

inkl

e ov

er

Mea

t Pie

Pas

try

Cru

sts,

Sp

are

Rib

s, S

teak

Sau

ce

As

a co

atin

g fo

r fry

ing

C

hick

en a

nd F

ish,

C

hine

se C

ooki

ng,

Praw

ns

Peca

n P

ie F

illin

g,

Sprin

kle

over

Bre

ad,

Bun

s, B

iscu

its b

efor

e ba

king

Tar

rag

on

(Lea

ves)

St

rong

dis

tinct

ive

fresh

an

ise

flavo

ur, u

se

spar

ing

ly

Terr

ines

Chi

cken

, Sea

food

, To

mat

o

Car

rot a

nd G

reen

Sa

lad

s,Sh

rimp,

Pra

wn

or T

una

Sala

ds,

Tar

rag

on,

Vine

gar

, Vin

aig

rette

D

ress

ing

s

Car

rots

, Mus

hroo

ms,

Pe

as, S

pin

ach,

Bak

ed

Stuf

fed

Tom

atoe

s

Egg

Dis

hes,

esp

ecia

lly

Om

elet

tes,

che

ese

Souf

flé

Bee

f, La

mb

, Vea

l C

asse

role

s, m

ix w

ith

Oliv

e O

il, b

rush

, the

n g

rill

Stea

ks o

r C

hop

s,

Béa

rnai

se &

Whi

te

Sauc

es

Tarr

agon

But

ter,

Chi

cken

D

ishe

s, D

uck,

Poa

ched

Fi

sh, S

eafo

od S

auce

s

Her

b B

read

Th

yme

(Lea

ves)

D

istin

ctiv

e w

arm

, ar

omat

ic, s

light

ly

pung

ent f

lavo

ur

Live

r P

ate,

Ter

rines

, Ve

get

able

Jui

ces

Cho

wde

r, V

eget

able

, To

mat

oTo

mat

o, P

otat

o,

Sala

d D

ress

ing

sC

apsi

cum

s, G

reen

B

eans

, Oni

ons,

Pot

atoe

s,

Tom

atoe

s, Z

ucch

ini

Egg

and

Che

ese

Dis

hes

Rub

on

Lam

b o

r Po

rk

befo

re R

oast

ing,

Mea

t C

asse

role

s, P

asta

, St

uffin

gs,

Mar

inad

es

Chi

cken

Cas

sero

les,

Roa

st C

hick

en,

Bak

ed o

r Gril

led

Fis

h,

Seaf

ood

, Stu

ffing

s.

Dum

plin

gs, H

erb

Bre

ad

Tu

rmer

ic G

olde

n C

olou

r, a

n ea

rthy

and

pu

ngen

t aro

ma,

flav

our

rese

mb

les

a m

ix o

f gi

nger

and

pep

per

, use

d

as a

sub

stitu

te fo

r saf

fron

Indi

an P

astr

ies

Giv

es C

olou

r to

Sou

ps

Egg

, Mus

tard

and

Sal

ad

Dre

ssin

gs, S

our

Cre

am

Dre

ssin

gs

Indi

an S

tyle

Cau

liflo

wer

, D

hal,

Pic

kles

, Fla

vour

&

Col

our

to R

ice

Dis

hes

Scr

amb

led

Egg

s,St

uffe

d E

gg

s

All

Mea

ts, e

spec

ially

C

urrie

s an

d Li

ght

Col

oure

d d

ishe

s, C

ream

an

d W

hite

Sau

ces

Ind

ian

Chi

cken

Dis

hes,

Fi

sh C

urrie

s,

Shrim

p &

Sca

llop

Dis

hes,

Ked

ger

ee

Wh

ite

Pep

per

(G

roun

d)

Mild

er in

fla

vour

than

Bla

ck

Pepp

er, h

as a

slig

htly

m

usty

flav

our.

Dip

s,Ve

get

able

Jui

ces

Mos

t Sou

ps, e

spec

ially

w

here

dar

k sp

ecks

of

Bla

ck P

epp

er w

ould

not

en

hanc

e th

e ap

pea

ranc

e

Toss

ed S

alad

,Tu

na,

Sala

d D

ress

ing

s

Mos

t Veg

etab

les,

es

peci

ally

Ste

amed

and

St

ir Fr

y, M

ashe

d

Pota

toes

Stuf

fed

or S

cram

ble

d

Eggs

,O

mel

ette

s

Mos

t Mea

t Dis

hes,

O

rient

al D

ishe

s,

Mar

inad

es,

Lig

ht C

olou

red

Sau

ces

Ad

d to

Coa

ting

s fo

rC

hick

en &

Fis

h D

ishe

s

69

Appendix J: Vegetable cutting techniques

1. Slicing vegetables: Slice vegetable with knife held at a 45 degree angle during slicing.

Getting a grip Slicing

2. Chopped vegetables (relatively large pieces)

70

3. Julienned vegetables: cut vegetables into lengthwise strips

4.Grated vegetables: use a grater

5. Shredded cabbage 6.Crushing (e.g. ginger or garlic)

71

Appendix KUsefulWeblinks.

The Aboriginal and Torres Strait Islander Guide to Healthy Eating. http://www.healthinfonet.ecu.edu.au/key-resources/promotion-resources?lid=14911

Go for 2 fruit and 5 veg campaign http://www.gofor2and5.com.au/

Good Quick Tukka www.facebook.com/goodquicktukka

Deadly Tucker Cookbook- Public Health Unit (North Metropolitan Area Health Service http://www.healthyfuture.health.wa.gov.au/Health_topics/ASTI-FOOD/ASTI_FC-order.pdf

Kukumbat gudwan daga ‘Really cooking good food’ The Fred Hollow Foundation http://batchelorpress.com/books/kukumbat-gudwan-daga

Living Strong Cookbook- Queensland Health http://www.gofor2and5.com.au/DataStore/files/pdf/QLD/QLD-ATSI%20Cookbook-Feb09.pdf

Healthy Food Fast http://www.health.gov.au/internet/abhi/publishing.nsf/content/cookbook

Food Cent$ http://www.foodcentsprogram.com.au/

Jamie Oliver’s Ministry of Food http://www.jamieoliver.com/

The Flour Drum Cookbook http://www.ethicalnutrition.com.au/Flour-Drum_Stove.htm

IBIS healthy lifestyle guide http://www.ibis-ti.org/files/nutrition/A%20Healthy%20Life.pdf

72