Easy Recipes For One or Two

Easy Recipes
for One or Two

Foreword
This cookbook is packed full of recipes, cooking tips and
nutrition and budgeting advice. Research shows that regular
cooking at home improves health and prolongs life!
This is not just linked to the nutrients in home-cooked meals, but is

part of a package of planning, shopping and socialising. Professor
Mark Wahlqvist, an Australian health researcher, says:
“It has become clear that cooking is a healthy behaviour.

It deserves a place in life-long education, public health policy,
urban planning and household economics.”
You will all be familiar with the term “life-expectancy” but now we
have a new term, “health-expectancy”. This refers to the years
spent in good health with the ability to function well and enjoy life.
Improving health-expectancy and minimising the risk of malnutrition

in later life is fundamental. We hope this book gives you the skills
and motivation to plan, shop and cook.
Easy Recipes for One or Two recipes are delicious, no-fuss and
full of ingredients that look after your health. Bon appetite!
2 Foreword
Recipes Information
Breakfast 9 Kitchen basics 4
Soups 17 Measure up 5
Oven temperatures 5
Salads & Vegetables 24 Reading & using a recipe 6
Legumes 36 Food safety versus food quality 7
Tips for scaling down a recipe 7
Fish 44 Clean, cook, chill 8
Chicken 53
Healthy eating for older adults 105
Meat 63
7 ways to health 106
Rice 76 The Plate Model 106
Breakfast 107
Light Meals 78
Protein 108
Baking & Desserts 90 Fats that look after your health 110
Look after your bones 111
Fibre & fluid 114
Beans, peas, chickpeas & lentils 116
10 ways to BOOST vegetables & fruit intake 118
Planning & budgeting 119
10 ways to shop & cook for one 120

10 ways to be supermarket savvy 122
Reading food labels 124
Index 125
Easy Recipes for One or Two 3

Kitchen basics
4 Kitchen basics & food safety

Measure up
1 1 cup = 250ml
½ cup = 125ml
½
1
¼ cup = 65ml 4 cups = 1 litre
¼
1 tablespoon = 15ml
1 teaspoon = 5ml
3 teaspoons = 1 tablespoon
¼ ¼ cup = 4 tablespoons
Oven temperatures
Hot oven 200 – 230°C
Moderate oven 170 – 190°C
Cool oven 150 – 160°C
Very cool oven 110 – 140°C

Reading & using a recipe
If you are a new cook, recipes may seem like a foreign
language – the following tips will help.
1. Sit down and read the recipe all the way through before you
start.
2. Read it again so you are familiar with the order of events,

equipment and ingredients.
3. Think about the order of events – do you need to preheat an

oven, line a tin, etc.
4. Gather your equipment.
5. Gather your ingredients.
6. Ingredients are listed in the order they are used. Before

you begin cooking you may need to prepare some of your
ingredients e.g. drain a can of pineapple, chop an onion, etc.
7. Measure, measure, measure – a tablespoon or a cup means to

use as actual measuring utensil, not spoons that you use for
eating and serving. All measurements are level, unless stated
otherwise.
8. Double check the cooking time. Always check a little before it Tip
should be ready.
Learn more about
measuring with cups
or tablespoons on
page 5!
Expiry Dates
√
“Best Before”
You can eat food
after this date, but
it may not be at
its best. Use your
senses to check if
the food is safe to
eat. If it looks ok,
smells ok and tastes
ok then you can eat
×
it.
Food safety versus

“Use By”
Do not eat after
food quality
this date. In New • Always follow the storage instructions on the packaging, such
Zealand you’ll mainly as “eat within two days of opening”.
find use by dates
on meat, seafood, • To extend the life of food, freeze it before the use by date and
some ready-to-eat defrost and use within 24 hours.
chilled foods and • Do not refreeze thawed food because bacteria multiplies
infant formula. during thawing.
Tips for scaling down

a recipe
• Choose a recipe with quantities that are easy to divide.
• Add seasonings a little at a time – you may need a little

more or a little less than what you expect
• Use smaller dishes and pans for smaller quantities.
• To halve three eggs, use two and decrease the liquid by 2 –

3 tablespoons.
• Check to see whether your dish is cooked 5 – 10 minutes

before the cooking time suggested in the original recipe.
• Keep notes about what works and what doesn’t so you

remember for next time.

Clean, cook, chill
Protect yourself and others from foodborne disease.
Using Leftovers
• Refrigerate your
Clean leftovers.
Before you prepare food and after • If you don’t think
handling raw meat: you are going to
• Wash hands, chopping boards, eat your leftovers
dishes and utensils (like knives) in within two days,
hot, soapy water. freeze them!
This will build up
• Dry them properly. Preferably air
a supply of meals
dry and not with a tea towel.
for when you are
feeling tired or
have been too
busy to cook.
Cook • Label your
leftovers: WHAT
• Cook food (especially chicken and
IT IS and WHEN
mince) thoroughly all the way
YOU COOKED
through until the juices run clear.
IT.
• Reheat until piping hot. Warm does
• Reheat your
not kill bacteria, hot does.
leftovers until
they are piping
hot. Don’t reheat
more than once.
Chill Remember
To stop bacteria contaminating or The 2-2-2 rule for
growing in your food: leftovers:
• Cover and put in the fridge.
• 2 hours to get it
• Keep cooked and raw food in the fridge
separate.
• 2 days in the
• Don’t leave food out. Refrigerate fridge
within two hours.
• 2 months in the
• Throw out food if left out longer. freezer

Breakfast
A good Eating breakfast gets the body going in the morning and helps
breakfast sets prevent mid-morning dips in energy and mood. A healthy
you up for a breakfast gives you a head start on the nutrients you need each
good day! day. Always include a protein-rich food such as milk, yoghurt or
eggs at breakfast. It does not have to happen immediately when
you get up, but having it at a similar time each morning is a good
aim.

Porridge
Tip
Add yoghurt or milk
– it helps maintain
bone and muscle
Ingredients 1 Serve 2 Serves
mass.
Rolled oats ½ cup 1 cup
Liquid (water or trim milk) 1 cup 2 cups
Posh it up!
Method
• Add grated apple
Saucepan or chopped
1. Put oats and liquid in a small saucepan and bring to the banana, dried
boil. fruit or cinnamon
to the oats
2. Reduce heat and simmer for a few minutes until the oats
before cooking.
are soft and creamy.
• Add toppings
3. Pour into a bowl and serve.
– chopped
banana, chopped
Microwave nuts, seeds,
1. Place oats and water in a deep sided microwave-safe dish. stewed prunes
or other stewed
2. Cook, uncovered on high power for 2 minutes. fruit, wheat
3. Stir well. germ or LSA
(ground linseed,
sunflower and
almond).
• Sweeten – with
a little honey,
maple syrup or
brown sugar.
10 Breakfast
Storage
This makes a
large quantity,
Toasted Muesli
Tips but it has a long
Use as a sprinkle storage life!
over fruit and
yoghurt/custard for
Ingredients 1 Batch
a yummy dessert,
or use as a fruit Wholegrain oats 1 kg
crumble topping. Almonds, chopped ½ cup
Sunflower seeds ½ cup
Gift it – fill attractive Pumpkin seeds ½ cup
jars and give away
Brown sugar ¼ cup
as presents. Don’t
forget to include the Boiling water 1 cup
recipe! Cinnamon or vanilla 2 teaspoons
Method
Posh it up!
Add dried fruit, other 1. Preheat oven to 150°C and place oats, almonds and seeds in
seeds or nuts and/ a large roasting dish.
or coconut flakes or 2. Mix boiling water, sugar and cinnamon/vanilla together in a
thread. jug or bowl; stir until sugar is dissolved.
3. Add to oat mixture and stir through.
4. Cook for at least 1 hour, stirring every 10 minutes.
5. Turn oven off and leave muesli to cool in oven.
6. Store in an airtight container and serve with fresh or stewed

fruit, milk and/or yoghurt.

Overnight Oats
Fact
Greek yoghurt has
more protein than
regular yoghurt as
it has been strained
Rolled oats ½ cup 1 cup and concentrated.
Trim milk ½ cup 1 cup As we age we
Natural yoghurt ½ cup 1 cup need 25% more
protein than younger
people, to maintain
muscle mass and
Method body functions.
1. Place oats, milk and yoghurt into a container with a lid.

Variations
2. Stir well and refrigerate overnight. Mix in or top with:
• Mashed/chopped
3. In the morning stir and add any of the ingredients listed
banana
to the right.
• Grated apple/pear
• Stewed fruit
• Fresh or frozen
berries
• Raisins or other
dried fruit
• Pumpkin or
sunflower seeds
• Chopped nuts
• Cinnamon
• Lemon rind or juice

12 Breakfast
Fruit Smoothie
Tips
Sweeten, if
necessary, with a little
honey or maple syrup.
Alternatively, use a
sweetened yoghurt. Trim milk 100ml 200ml
Yoghurt, plain or flavoured ¼ cup ½ cup
Use cold milk and Fruit – banana, fresh or
frozen berries or frozen berries, canned or ¼ cup ½ cup
bananas for a thicker, stewed fruit
colder smoothie.
Alternatively, add a
Method
little crushed ice to
mix before blending Blend all ingredients together using a blender or food
or serve over ice. processor; serve chilled.
Easy Stewed Prunes

Tip
Delicious on top of
your breakfast cereal
Method
or as a dessert with
yoghurt, custard or Place prunes (e.g. 1 packet)
ice cream. in a jar or plastic container
with a lid. Cover with boiling
water, seal container, then
Help dem bones... leave to cool a little before
Studies show eating storing in refrigerator. It
5 – 6 prunes a day thickens up nicely after a
supports bone health few hours. For extra zing,
by slowing bone loss. add some lemon juice and/
or grated lemon rind.
Eggs
Poached egg
1. Bring a pot of
water to boil.
Full of protein and easy to cook,
2. When water
eggs are a great base for a meal.
begins to boil,
add 2 teaspoons
Fried egg of white vinegar.
1. Heat a little oil in a small fry pan on a medium heat. 3. Lower water
Alternatively, heat a non-stick pan, using a little oil temperature to a
spray if necessary. simmer, carefully
2. Break egg(s) into the pan, if your pan has a lid, put it crack egg directly
on to help cook the top of the egg(s). into water (or
into a ladle or
3. Cook until the white is set and the yolk has your teacup) and
preferred consistency. Serve immediately. gently lower into
the water.
4. Allow the egg to

set around the
Boiled egg yolk like a white
1. Put egg(s) in a saucepan with a fitted lid, cover with pillow. The egg
cold water, put lid on, place on the element and heat should float to
until the water starts to boil. the top when
the white is set.
2. Remove the pot from the element. Do not lift the lid. Simmer for 4
3. Set the stove timer and leave until the egg(s) are just minutes if you
the way you like them: like your yolks a
• 3 – 4 minutes for runny eggs little runny.
• 5 – 6 minutes for soft eggs
• 8 – 10 minutes for hard boiled eggs
14 Breakfast
Scrambled Eggs
Posh it up!
Add other
ingredients such as
chopped parsley or
other fresh herbs,
fried onion, grated Eggs 2 4
cheese, chopped Trim milk 2 tablespoons ¼ cup
tomato, fried Salt and pepper To taste To taste
mushroom slices, Butter or margarine 1 teaspoon 2 teaspoons
cooked vegetables
(frozen vegetables
are fine).
Serving Method
suggestions
1. Whisk the eggs, milk, salt and pepper together in a
• On toast bowl or jug.
(wholegrain is
best) or toasted 2. Melt butter/margarine in a fry pan or small
breakfast muffin saucepan; pour in egg mixture.
• On cooked 3. Cook over low heat, lifting and turning the mixture
spinach or silver at intervals with a spoon, keeping it in large soft
beet masses.
• With grilled 4. Serve immediately.

tomatoes and
mushrooms

• Weet-Bix with fruit
• Baked beans on toast
• Banana on toast
• Oat pancakes with fruit and yoghurt
Other Breakfast Ideas

• Grainy toast with cottage cheese and sliced tomato
• Leftover rice and vegetables from the night before
• Tomato and avocado on toast
• Omelette (recipe on page 81)
• Sardines on toast
16 Breakfast
Soups
Anything cooked Anything cooked in stock or water can be served as soup. Soup
in stock or water can be as simple as vegetables cooked in liquid and blended, or
can be served a complete meal in a bowl. Make soup in greater quantities than
as soup. you need so that you can freeze portions for easy meals on other
days. Defrost single serves in the refrigerator overnight.

Basic Soup
Tip
Make your soup into
a complete meal
This recipe can be adapted in as many ways as your by adding protein.
imagination and taste buds will allow! Fish, smoked fish,
seafood, chopped
chicken, tofu,
Ingredients 4 Serves
chickpeas, red
Oil 2 teaspoons kidney beans or
Onion, chopped 1 large lentils are good
Stock – vegetable or chicken 2½ cups choices.
Chopped vegetables e.g. carrot,

At least 3 cups
courgette, pumpkin, broccoli Remember
Salt and pepper To taste The 2-2-2 rule for
leftover soup:
• 2 hours to get it
Method in the fridge
1. Add oil to a large saucepan, add onion and • 2 days in the

cook over medium heat until softened and fridge
transparent. • 2 months in the
2. Add stock and chopped vegetables; simmer freezer
for 10 minutes or until vegetables are soft.
3. For a creamy soup, cool a little, then blend

using a stick blender or a food processor.
Otherwise serve as a chunky soup.
18 Soups
Variations Using
Basic Soup Recipe
Pumpkin Soup
• Add a teaspoon of crushed garlic to the onion.
• Use pumpkin as your vegetables and add one chopped

carrot also.
• Flavour up with ¼ teaspoon nutmeg or 1 teaspoon of

ground cumin.
• For extra texture, top with some toasted pumpkin seeds.
Lentil & Vegetable Soup

• Add ½ cup red lentils at the same time as you add the
vegetables.
• Use 2½ cups of stock instead of 3 and add a can of

crushed tomatoes.
• If you like a curry flavour, add 1 – 2 teaspoons curry

powder to the cooked onion before adding the liquid, and
cook the onion/curry mixture for a minute longer.
Pea & Corn Soup

• Use 1½ cups frozen peas and 1½ cups frozen corn (or 1
can corn kernels) as your vegetables.
• If using canned corn, use the liquid from the can to

replace some of the stock.
• Serve either unblended (chunky), slightly blended

(creamy and chunky) or thoroughly blended (smooth and
creamy). Use a stick blender or food processor.
• Delicious topped with chopped mint!
Broccoli or Cauliflower & Blue Cheese Soup

• Use a head of broccoli or 3 cups chopped cauliflower as
your vegetables.
• Using a stick blender or food processor, blend to a

smooth consistency when cooked. Add 60g crumbled
blue cheese and heat through. Blend further if you like an
extra smooth soup.
Curried Kumara Soup
Tips
• Regular milk can
be substituted
for evaporated
milk. Leftover
Oil 1 teaspoon evaporated milk
Onion, chopped 1 medium can be frozen.
Garlic, crushed 1 teaspoon
• Make it a
Curry powder or red curry paste 1 tablespoon complete meal
Orange or red kumara, peeled and chopped 2 medium by adding
Stock – chicken or vegetable 4 cups canned chickpeas
(drained) and
Evaporated milk 2/3 cup
broccoli pieces.
• When buying
kumara, choose
pieces that are
easy to peel.
Method
1. Heat oil in large saucepan; add onion and Serving
garlic and stir over medium heat until onion Suggestion
softens. Add curry powder or red curry
Delicious topped
paste and cook a further minute or two.
with chopped fresh
2. Add kumara and stock and cook over coriander or parsley.
medium heat for 10 minutes or until the
kumara is soft.
3. Blend the mixture using a stick blender or

food processor. Add evaporated milk and
heat through without bringing to the boil.
20 Soups
Minestrone Soup
Did you know?
Legumes such
as those found
in 4-bean mix
Ingredients 6 – 8 Serves
are nutritional
powerhouses – rich Pasta spirals or shells ¾ cup
in protein and fibre Onion, chopped 1 large
while low in fat. And Stock – chicken or vegetable 6 cups
very good for gut Tomato pasta sauce 1 x 500ml jar
health!
Oregano ½ teaspoon
Sugar 1 tablespoon
Pumpkin, peeled and chopped 1 cup
Potato, scrubbed and chopped 1 large
Carrot, scrubbed and chopped 1 large
Frozen peas 1 cup
Canned 4-bean mix, drained 1 can
Fresh parsley, finely chopped 2 tablespoons
Serving Method
Suggestion
1. Combine pasta, onion, stock, pasta sauce,
Sprinkle with grated oregano, sugar, pumpkin, potato and carrot in
parmesan or other a saucepan. Bring to the boil, reduce heat and
cheese and serve gently boil, uncovered for 15 minutes.
with bread or toast.
2. Add peas and 4-bean mix and cook a further 10
minutes.
3. Add parsley, stir until hot.

Old Fashioned Soup
Note
One packet makes a
lot of soup – freeze
Cheap, tasty and nutritious and like what your Mum used single portions for
to make! Start with a soup mix, follow the directions other days.
on the pack and boost with as many vegetables as you
can (the more the better!). A great way to use up those
vegetables in the bottom of the fridge!
22 Soups
Leek & Potato Soup
Tip
Take care to wash
all dirt and grit from
leek; an easy way
is to cut leek in half
lengthwise and fan Oil 2 teaspoons
out top leaves under Onion, chopped 1 large
a running tap. Garlic, crushed 1 teaspoon
Leeks, finely sliced 1 large or 2 medium
Stock – vegetable or chicken 3 cups
Potatoes, peeled and chopped 2 large
Trim milk 1 cup
Salt and pepper To taste
Nutrition tip Method

Leave skin on 1. Add oil to a large saucepan, add onion, garlic and
potatoes for extra leeks and cook over medium heat until softened
fibre. and transparent. Remove around ½ from the
saucepan and set aside.
2. Add stock and potato and simmer for 10 minutes

or until potato is soft. Blend or mash.
3. Add the leek mixture you have set aside, plus the
milk and heat gently for a few minutes, taking
care not to boil.
4. Add salt and pepper to taste.

Salads & Vegetables
Nutrition advice can be confusing. One thing that experts all While nutrition
agree on is that vegetables are our best friends nutritionally! can often be
Vegetables are low in calories and rich in essential nutrients, confusing,
particularly vitamins, antioxidants and fibre. As well, our gut everyone agrees
bacteria love them and these tiny friends have a big role in that vegetables
keeping us healthy and happy! The best advice to ensure you boost health.
get enough vegetables, is to follow the plate model on page
106 with meals (half the plate vegetables) and the 2:1 ratio in
sandwiches (twice as much salad as cheese, fish, meat etc.).
24 Salads & Vegetables

Green Salad
Tip
Add dressing directly
to your plate – that
way any leftover Ingredients
salad will last for
Lettuce – your choice of variety PLUS at least 3 of the
another day or two
following ingredients:
without becoming
• Tomatoes, sliced or segmented
soggy. Store leftover
salad in an airtight • Cucumber, sliced
container in the
refrigerator. • Spring onion or red onion, sliced or chopped
• Red, green or yellow pepper, seeds removed and

chopped
• Carrot, grated or chopped
• Radish, sliced
• Celery, chopped
• Avocado, chunks or slices
• Parsley or chives, chopped
Add crunch & Method

nutrients
1. Wash lettuce, shaking off any excess water; tear into
Top with some pieces if necessary.
toasted pumpkin/
sunflower seeds or 2. Place in a salad bowl with other ingredients.
chopped walnuts –
3. Add dressing just before serving and toss. Try “Lemon
delicious!
and garlic dressing” (recipe on page 35). Alternatively,
use a commercial French or Italian dressing.

Coleslaw
Tips
• Simplify – start
with a ready-
to-go coleslaw
Ingredients
mix from the
White or red cabbage (or a mixture of both) plus at
supermarket
least 3 of the following ingredients:
and jazz it up by
• Grated carrot
adding some of
• Apple, grated or chopped – leave skin on where the ingredients
possible listed.
• Pineapple pieces • Add mayonnaise

a little at a time,
• Celery, chopped mixing as you go,
• Red or green pepper, seeds removed and finely so you get the
diced right consistency.
• Parsley, chopped • For a lighter

mayonnaise,
• Spring onion, finely chopped dilute with some
• Raisins, sultanas or currants plain yoghurt.
Method
1. Remove outer leaves of cabbage, then finely slice into a
large bowl.
2. Add other ingredients of choice and combine.
3. Add mayonnaise or use a commercial dressing, mix through

and serve.

Bean Salad
Tip
Toast sesame seeds
or any other nuts
and seeds by dry
frying in a heavy
bottomed fry pan. Canned 4-bean mix, drained and rinsed 1x regular can
Stir the seeds/ Canned whole kernel corn, drained and
nuts with a wooden rinsed 1x regular can
spoon. They are Spring onion, thinly sliced (including
ready when they green stem) 2–3
start to pop, or start Telegraph cucumber, diced ¼
to brown. DON’T
Tomatoes, chopped 2 medium or 8 cherry
walk away while
doing this! Fresh mint, chopped 3 tablespoons
Sesame seeds, toasted (optional) 1 tablespoon
Simplify Method
Use a store bought 1. Mix all salad ingredients together in a bowl.
dressing.
2. Pour lemon and garlic dressing (recipe on
page 35) over and mix to combine.
3. Store any leftovers in an airtight container

in refrigerator – will last 2 days.

Spinach, Pear &
Tip
This is a great salad
Walnut Salad in winter when

tomatoes and
lettuces are more
expensive.
Ingredients 1 – 2 Serves
Baby spinach leaves 1 – 2 cups
Pear with skin on, thinly sliced ½–1
Walnut halves 2 – 3 tablespoons
Red onion, thinly sliced To taste
Method Boost flavour &

nutrient value
1. Arrange salad ingredients on a plate or in a flat bowl
Add crumbled feta
in the order they are listed.
or blue cheese –
2. Serve with balsamic dressing (recipe page 34). adds calcium and
protein too!

Fruity Brown Rice Salad
Tips
• If time or energy
is in short supply,
use a commercial
salad dressing.
Asian soy or Cooked brown rice ½ cup
sesame based Red pepper, seeds removed, finely
½ pepper
dressings work diced
well. Whole kernel corn, canned or frozen ½ cup
• You can also save Currants or raisins 2 tablespoons
time by using a Spring onions, thinly sliced 2
pouch of cooked Canned pineapple pieces, drained
brown rice from 1 x 255g can
(save juice for dressing)
the supermarket. Roasted peanuts, roughly chopped ¼ cup
Method
1. Mix all salad ingredients together in a bowl.
2. Add dressing (Sweet Asian dressing page

34 recommended) just prior to serving.
3. Store any leftovers in an airtight container

in the refrigerator – will last 2 days.

Honey & Balsamic
Tips
• Roast vegetables
Roast Vegetables lend themselves

to a variety of
other dishes.
Make extra
Ingredients 4 Serves and you have
Vegetables suitable for roasting, cut the makings of
into small chunks e.g. potato, kumara, 4 – 6 cups another delicious
pumpkin, carrot, pepper, beetroot, onion meal.
Balsamic vinegar 1 tablespoon
• If you don’t
Olive oil 2 tablespoons have honey in
Honey 1 tablespoon the cupboard,
Garlic, crushed 1 teaspoon replace with 1
tablespoon of
brown sugar.
Herbs, fresh or dried of your choice e.g. 1 teaspoon dried or
basil, oregano, rosemary 1 tablespoon fresh • Leftovers make
a great salad the
next day.
Method Boost nutrition

1. Preheat oven to 180°C. Line the roasting dish with a piece of Leave skins on
baking paper. Place vegetables in a single layer in a roasting vegetables where
dish. possible and go for
as many different
2. Mix vinegar, oil, honey and garlic together and mix through colours as you can.
vegetables. Sprinkle with salt, pepper and seasonings and
cook until vegetables are crispy and tender, around 25 – 45
minutes depending on the size of chunks. Turn vegetables
half-way through cooking.

Roast Vegetable
Tips
• This colourful
salad is good in
winter, when Salad
traditional salad
vegetables are
more expensive. Ingredients 2 Serves
Lettuce or baby spinach 2 cups
• Great to take for
a shared meal! Leftover roast vegetables, cut into
1 cup
bite-sized pieces (recipe page 30)
Feta cheese, crumbled 2 tablespoons
Spring onion or red onion, sliced
2 tablespoons
(optional)
Method
1. Arrange salad ingredients on a plate or in a
flat bowl in the order they are listed.
2. Pour dressing over just before serving, or

serve on the side. Balsamic dressing (recipe
page 34) is recommended.

6 Ways With Left-Over
Roast Vegetables
Easy Roast Meal

Microwave and serve with some roast chicken or a lamb
mini-roast, together with some peas.
Roast Vegetable Pizza

1. Preheat oven to 200°C.
2. Spread a store-bought pizza base or pita bread with

some pesto or tomato pizza sauce.
3. Chop roast vegetables into bite sized pieces and

spread over top. Top with grated cheese and bake for
10 – 15 minutes.
Spanish Omelette
1. Whisk 2 eggs together in a medium sized bowl. Add a
little salt and pepper to taste.
2. Heat a little oil in a small heavy bottomed fry-pan. Add

½ small chopped onion and cook over medium heat
until transparent.
3. Add enough sliced vegetables to cover bottom of pan,

heat through and then add to the bowl with the eggs.
Mix through.
4. Wipe out fry-pan with a paper towel, then add a little

more oil and heat. Add vegetable/egg mixture to the
pan and turn down heat to lowest setting. Cook slowly
for around 15 minutes.
5. When there is almost no liquid egg left on the surface

of the omelette, turn over to cook the other side.
This can be done by placing a flat plate over top of
the pan and inverting pan so omelette falls on to the
plate. Gently ease cooked omelette back into pan.
Alternatively, place under the grill of your oven to cook.
6. Cook on low for another few minutes, turn off heat and
leave for a further 5 minutes to settle. Serve hot or
cold in wedges.
Roast Vegetable Wraps
Take a wrap, spread with pesto, hummus
or relish, top with lettuce, add some
chopped roast vegetables and some
feta cheese. Roll up tightly, cut in half
and serve.
Mini-Frittata
For 4 small frittatas.
2. Chop 2 cups roast vegetables and

combine in a bowl with ¼ cup frozen
peas and ½ cup grated cheese.
3. Spoon mixture into well-greased muffin

tins – it should fill 4 spaces.
4. Whisk 2 eggs together with a little

salt and pepper – pour over the
vegetable mixture.
5. Top with a sprinkle of pumpkin

seeds.
6. Bake for around 15 minutes or until

totally set. Leave to cool for a few
minutes before removing from tins.
Brown Rice With Roast Vegetables

1. Place 1 cup cooked brown rice in a
microwave safe bowl. Add 1 tablespoon
soya sauce and 1 teaspoon grated fresh
ginger.
2. Chop 1 cup of left-over roast

vegetables and add to bowl.
3. Microwave on high for 1 – 2 minutes

then serve as an accompaniment to
meat, fish, chicken or an egg.
Time saving tip

Use ready-to-go sachet of cooked
brown rice. Alternatively, cook a
bulk lot of brown rice and save
portions in the freezer for later use.
4 Salad
Dressings
The following dressings work well with many
different salads. Make extra and store in the
fridge for use on other days. There are also many
excellent dressings in the supermarket to save
time.
Method
Shake ingredients together in a jar and pour over
salad just before serving, or serve on the side.
Balsamic Dressing 1 – 2 Serves

Balsamic vinegar (or malt vinegar) ¼ cup
Olive oil 2 tablespoons
Mustard, any variety 1 teaspoon
Sugar 1 tablespoon
Salt ½ teaspoon
Sweet Asian Dressing 1 – 2 Serves Tip

Pineapple juice (from canned pineapple or boxed) ¼ cup For an Asian twist,
Canola oil 2 teaspoons serve over cooked
fish or chicken.
Soy sauce 2 teaspoons
Garlic, crushed 1 small clove
Ginger, crushed 1 teaspoon

Lemon & Garlic Dressing 1 – 2 Serves
Lemon juice 2 tablespoons
Sesame oil or canola oil 2 teaspoons
Sugar 1 teaspoon
Garlic, crushed ½ teaspoon
Salt ½ teaspoon
Tip Easy Creamy Salad Dressing 1 – 2 Serves

Dilute store-bought Store-bought mayonnaise or coleslaw dressing ¼ cup
mayonnaise/
Plain yoghurt ¼ cup
coleslaw dressing
with yoghurt for a Grated lemon rind ½ teaspoon
lighter and healthier Lemon juice 1 teaspoon
dressing.

Legumes
Legumes are full of goodness as well as being cheap, tasty Legumes are
and convenient to use. There are lots of different names for amazingly
legumes, including dried peas, dried beans, lentils and pulses. nutritious, high
You might know them better by their variety e.g. red kidney in protein and
beans, chickpeas and our kiwi favourite, baked beans. For heart fibre, low in fat,
health, it is recommended people eat legumes 4 – 5 times a rich in essential
week. This can be as simple as: nutrients and
budget friendly!
• Adding chickpeas to a salad.
• Enjoying hummus as a spread on bread or toast – or as a dip

with vegetables (see next page for recipe).
• Bulking out mince dishes with a can of brown lentils.
• Adding red kidney beans to soups and casseroles.
• Having baked beans on toast or on top of a baked potato.
36 Legumes
Easy Hummus
Tips
• Serve with
vegetable sticks
and toasted pita
Ingredients Makes 1 cup
bread when
friends pop in. Canned chickpeas, drained 1x regular sized can
Lemon juice ¼ cup
• Enjoy on toast (approx. 2 lemons)
topped with
sliced tomato.
Plain yoghurt 1 – 2 tablespoons
• Use instead of
Sweet chilli sauce 1 teaspoon
mashed potato
with a meal! OR ground cumin ½ teaspoon
Mix it up Method
• Use cannellini 1. Blend chickpeas, lemon juice, garlic, yoghurt
beans instead of and chilli sauce/cumin using a stick blender
chickpeas. or food processor until smooth.
• Top or mix with 2. Add more lemon juice or water until you
finely chopped get your desired consistency.
spring onion or
coriander before 3. Season to taste then spoon into a serving
serving. bowl or storage container. Store in the
refrigerator.

Mexican Bean Dip
Tip
This is delicious as a
spread on toast. Top
So easy to whip up from common pantry items! with sliced avocado!
Ingredients Makes 1½ cups

Canned chilli beans 1x regular sized can
Low fat plain yoghurt ½ cup
Reduced fat mayonnaise
¼ cup
or coleslaw dressing
Lemon juice 1 tablespoon
Ground cumin 1 teaspoon
Method Serving
suggestion
Blend ingredients together in food processor or blender; adjust
seasonings to taste. Serve with raw
vegetables and
toasted pita bread.
38 Legumes
Wholemeal Pita Crisps
Notes
• If pieces are
drying too fast,
turn down oven. Ingredients
Keep watching
Wholemeal wraps 1 packet
them as they can
burn easily! They Oil As needed
should be slightly Seasonings e.g. dried herbs (basil, As needed
coloured and oregano or Italian), finely chopped
crisp, not over fresh herbs, chilli flakes, finely grated
browned. parmesan, crushed garlic.
• Make up a whole
packet and store
crisps in an
airtight container. Try these combos
They keep for • Italian herbs and finely grated parmesan.
months!
• Fresh, finely chopped rosemary and crushed garlic.
• Go for highest
fibre wraps – • Fresh, finely chopped parsley, grated cheese and chilli flakes.
compare nutrition
information
panels using the
100g columns Method
and look for 1. Preheat oven to 140°C. Brush each wrap very lightly with oil,
wraps with more alternatively use oil spray.
than 5g fibre per
100g. 2. Sprinkle seasonings lightly over top, cut into small pieces
(triangles or rectangles) and place on a baking tray.
3. Dry out in oven until crisp (around 10 minutes).

Pea Pesto
Tips
• This is delicious
Uses frozen peas for a moreish result! as a spread on
toast. Top with
sliced avocado or
Ingredients Makes 1 cup
tomato!
Frozen peas 1 cup
• Use minted peas
for a lovely fresh
Spring onion, finely sliced 1 flavour.
Oil 2 tablespoons
Lemon juice 2 tablespoons
Grated parmesan cheese ¼ cup
Sweet chilli sauce 1 teaspoon
Method
Blend ingredients together in food processor or blender. It may
be a little stiff to start with, but it gets softer as the peas thaw
out. Serving
suggestion
Serve with raw
vegetables and
toasted pita bread.
40 Legumes
Carrot
Serving
suggestions
• Top with a dollop
of thick natural & Red Lentil Dhal
yoghurt and
some chopped
coriander or mint. Oil 1 teaspoon
Wholegrain mustard 1 teaspoon
• Serve on rice, or
with naan or pita Ground cumin ½ teaspoon
bread. Carrots, grated 2 large
Vegetable stock 500ml
Split red lentils, washed ¼ cup
Peanut butter 1 tablespoon
Curry powder 1 teaspoon
Pepper To taste
Boost nutrition Method

& make it a
1. Heat oil in a saucepan on medium heat.
complete meal
Add vegetables 2. Add wholegrain mustard and cumin and stir.
(chopped carrot,
3. Add carrot and cook for 10 minutes allowing carrot to soften.
celery, broccoli,
Stir regularly.
courgette or pepper)
around 10 minutes 4. Add stock and lentils. Simmer for 30 minutes.
before end of the
5. Stir in peanut butter, curry powder and pepper.
cooking time.
6. Simmer for 5 minutes then serve.
7. Garnish with yoghurt and coriander or mint.

Pumpkin
& Chickpea Casserole
Ingredients 4 Serves Tip
Oil 1 tablespoon If you find pumpkin
difficult to cut, try
Onion, peeled and chopped 1 large
microwaving it first
Garlic, crushed 1 teaspoon for 5 – 10 minutes
Ground cumin 1 teaspoon (whole or larger
Cinnamon 1 teaspoon pieces) to soften
skin. Leave to cool
Turmeric 1 teaspoon
then chop and peel.
Paprika ½ teaspoon
Pumpkin, peeled/deseeded, in 2cm cubes 3 cups
Canned chopped tomatoes 1x regular sized can
Canned chickpeas, drained and rinsed 1x regular sized can Boost nutrition
Finely grated lemon rind and juice ½ lemon Add chopped silver
Salt and pepper To taste beet or spinach 10
minutes before the
Fresh coriander, chopped (optional) 1 – 2 tablespoons
end of cooking.
Method Serving
suggestion
1. Heat oil in a large saucepan. Add onion and garlic and stir over
medium heat until onion softens. Serve on rice or
couscous.
2. Add cumin, cinnamon, turmeric and paprika. Stir and
cook for a further 2 minutes.
3. Add pumpkin, chopped tomatoes, chickpeas

and lemon rind.
4. Bring to the boil. Stir then reduce to a

gentle simmer.
5. Cover and cook for 25 minutes or until

the pumpkin is tender.
6. Once cooked stir in lemon juice, salt,

pepper and coriander.
42 Legumes
Fast Lentil Curry
Tip
Leftover canned
tomatoes or lentils
This is a very easy recipe to cook in bulk so we’ve given 2 and 4
can be frozen.
serve options. Freeze your leftovers and reheat for when you want
a night off cooking!
Serving Ingredients 2 Serves 4 Serves

suggestions Oil 2 teaspoons 1 tablespoon
• On rice or Onion, peeled and chopped ½ medium 1 medium
couscous. Curry powder 1 teaspoon 2 teaspoons
• Serve with
Canned chopped tomatoes ¾ cup (around ½ can) 1 regular can
salad, coleslaw
or cooked Canned brown lentils ¾ cup (around ½ can) 1 regular can
vegetables. Optional extra: frozen peas ½ cup 1 cup
• On toast or a or frozen mixed vegetables
baked potato.
• Indian Eggs – Method
use a fry pan to 1. Heat oil in a heavy bottomed saucepan or fry pan. Add onions
cook the curry. and stir over medium heat until softened.
When cooked,
make 1 dent per 2. Add curry powder and cook for a minute.
person in the mix 3. Add chopped tomatoes, lentils and peas/mixed vegetables, if
and break an egg using.
into it. Put lid on
pan and simmer 4. Heat through and serve.
until eggs are
Boost nutrition
set.
Add any of the following:
• Cooked chicken
• Extra vegetables e.g. carrot, celery, pepper, zucchini, silver beet
• Tofu
Fish
Fish is a great alternative to meat. To look after your health
try to eat fish twice a week, preferably oily fish. Oily fish has
the benefit of providing more heart-healthy omega-3 fats. The
oiliest fish are sardines, salmon, kahawai, warehou, pilchards,
herring and tuna. Canned fish can be just as good but remember
to choose fish canned in spring water rather than brine or oil.
And don’t forget frozen fish – keep a box of frozen fish fillets in
your freezer for an easy meal in a hurry. Team the fish up with
a baked potato, rice or kumara and salad or steamed vegetables
and you have a quick, nutritious meal.
44 Fish
Asian Baked Salmon
Tip Ingredients 1 Serve 2 Serves
For a caramelized Juice and zest of a lemon ½ 1
crispier surface,
Soy sauce 1 tablespoon 2 tablespoons
place under a
preheated grill for a Brown sugar 1 tablespoon 2 tablespoons
minute or so before Salmon fillet 1 piece 2 pieces
serving. (around 150g) (around 300g)
Serving Method
suggestion
1. Preheat oven to 220°C or 200°C fan bake.
Serve with brown
rice and steamed 2. In a small bowl, mix together lemon juice and zest, soy sauce
beans (frozen green and brown sugar.
beans & sugar snap
3. Rub mixture over the flesh of the salmon fillet(s) and place in
peas work well).
a small ovenproof dish.
4. Bake for 10 minutes or until cooked (opaque) throughout.
Microwave method
1. Prepare salmon as above and place in a microwave-safe dish.
2. Cover and cook on medium-high power for 2 – 3 minutes for 1

serve or 4 – 6 minutes for 2 serves, then allow to stand for 2
minutes before serving.

Baked Fish – 4 Ways
Ingredients 1 Serve 2 Serves Tips
Fish fillets – fresh or frozen 1 fillet 2 fillets • Use medium to
(around 125g) (around 250g) firm textured
fish fillets, e.g.
Marinade – choose one of the 4
gurnard, tarakihi
listed on the next page
or blue cod.
• Fish is cooked
when it becomes
cloudy (white)
Method throughout and
1. Preheat oven to 180°C flakes easily with
a fork.
2. Place fish fillet(s) in a small ovenproof dish or on a large piece
of aluminum foil. Top with one of the marinades below.
3. Cover dish with lid or fold foil around the fish to make a
parcel.
4. Bake in oven for 12 – 15 minutes.
Microwave method
1. Place fillet/s in a microwave-safe dish and top with marinade.
2. Cover and cook on medium power for 2 – 3 minutes for 1

serving or 4 – 6 minutes for 2 servings. Fish should be just
cooked through. Thicker fillets may need a little longer time.
3. Allow to stand for 3 minutes before serving.
46 Fish
Method Ginger marinade 1 Serve 2 Serves
Mix ingredients Lemon juice ½ tablespoon 1 tablespoon
together in a glass Vinegar e.g. malt vinegar 1 tablespoon 2 tablespoons
jar and pour over
Brown sugar 1 teaspoon 2 teaspoons
fish prior to cooking.
Garlic, crushed ½ teaspoon 1 teaspoon
Ginger, crushed ¼ teaspoon ½ teaspoon
Method Lemon and herb marinade 1 Serve 2 Serves

Sprinkle fish fillets Lemon pepper ¼ teaspoon ½ teaspoon
with lemon pepper, Lemon, thinly sliced ½ 1
then top with lemon
Fresh or dried herbs 1 tablespoon 2 tablespoons
slices and herbs.
e.g. parsley, basil, thyme fresh or ½ fresh or 1
teaspoon teaspoon
dried dried
Method Oriental marinade 1 Serve 2 Serves

Mix ingredients Lemon juice 2 teaspoons 1 tablespoon
together in a glass Soy sauce 2 teaspoons 1 tablespoon
jar and pour over fish
Sweet chilli sauce 2 teaspoons 1 tablespoon
prior to cooking.
Brown sugar 1 teaspoon 2 teaspoons
Optional extra:
Chinese 5-spice powder ¼ teaspoon ½ teaspoon
Method Spicy marinade 1 Serve 2 Serves

Mix ingredients Lemon juice 1 tablespoon 2 tablespoons
together in a glass Soy sauce 1 teaspoon 2 teaspoons
jar and pour over fish
Mustard powder ¼ teaspoon ½ teaspoon
prior to cooking.
Curry powder ¼ teaspoon ½ teaspoon
Oil 1 teaspoon 2 teaspoons

Crumbed Fish
Tip
Make more
breadcrumbs
than you need
and freeze the
Medium to firm textured fish e.g. 1 fillet 2 fillets
leftovers. To make
gurnard, terakihi, blue cod (around 125g) (around 250g)
fresh breadcrumbs
Breadcrumbs 2 tablespoons ¼ cup place bread slices
Salt and pepper To taste To taste in a food processor
Oregano ¼ teaspoon ½ teaspoon and pulse until the
bread is crumbed.
Grated parmesan cheese (optional) To taste To taste
If you don’t have a
food processor or
blender, grate thickly
sliced frozen (or
stale) bread using a
grater.
Method Tip
Keep a box of frozen
1. Preheat oven to 200°C. crumbed fish fillets
2. Mix breadcrumbs, salt, pepper, oregano and parmesan in the freezer for a
together. quick and easy meal.
3. Lay fish flat in a lightly oiled wide baking dish or tray and Serving
using firm pressure, pat the crumb mix on top of each fillet. suggestion
Because the fish is damp it will cling.
Serve with a wedge
4. Cook for 8 – 10 minutes or until golden brown and the fish is of lemon and a
white (not translucent) in the thickest part. green salad.
48 Fish
Wedges or Chips
Tip
Use floury potatoes
suitable for baking,
e.g. Agria. Ingredients 1 Serve 2 Serves
Potato, scrubbed 1 large 2 large
Salt and pepper To taste To taste
Dried herbs (optional) To taste To taste
Method
2. Cut potato into wedges or chips and pat dry with a paper
towel. Place in a small bowl and toss with oil, salt and
pepper and any other flavourings you may like e.g. dried
herbs.
3. Place on oiled baking tray, or on baking paper in a single layer

and cook for around 30 minutes or until chips are crisp and
golden. Turn half-way through the cooking time.
4. If making fish and chips, prepare fish while wedges/chips are

cooking.

Pan-Fried Fish
with Ginger Sauce
Ginger Sauce 1 Serve 2 Serves Tip
Ginger, crushed ¼ teaspoon ½ teaspoon • This sauce also
works well over
Sugar 2 teaspoons 1 tablespoon
tofu, chicken or
Vinegar 1 tablespoon 2 tablespoons pork.
Soy sauce 1 teaspoon 2 teaspoons
• Button
Water ¼ cup ½ cup mushrooms work
Button mushrooms, thinly sliced 2 4 best.
Spring onion, finely sliced 1 tablespoon 2 tablespoons • Mushrooms are
Cornflour ½ teaspoon 1 teaspoon best stored in
Salt and pepper To taste To taste a paper bag in
your fridge. Use
damp papertowel
Method
or cloth to clean
1. Combine ginger, sugar, vinegar, soy sauce and water in a the outside of
saucepan; cook over low heat for 5 minutes. mushrooms.
2. Add mushrooms and spring onions; cook another few minutes

until mushrooms are tender.
3. In a small bowl or jug, mix cornflour with a little water to a

smooth paste and stir into sauce.
4. Stir and cook over low heat until it thickens. Season to taste
with salt and pepper.
5. Serve over pan-fried fish.
Pan-Fried Fish 1 Serve 2 Serves

Medium to firm textured fish 1 fillet 2 fillets
e.g. gurnard, terakihi, blue cod (around 125g) (around 250g)
1–2 2–4
Flour
tablespoons tablespoons
Salt ¼ teaspoon ½ teaspoon
Oil 2 teaspoons 1 tablespoon
50 Fish
Serving Method
suggestion
1. Make ginger sauce using recipe on facing page.
Serve with rice or
mashed potato and 2. Pat fish dry with paper towel and cut into smaller pieces if
steamed vegetables necessary.
or salad.
3. In a shallow dish combine flour and salt and coat fish with
the mixture.
4. Heat oil in suitable-sized fry pan; add fish and cook until
slightly browned and the flesh is milky. Thicker fillets will
take longer, around 2 – 3 minutes per side.
5. Serve with ginger sauce or sauce of your choice.

Fish Pie
Mashed Potato 1 Serve 2 Serves
Potato, scrubbed and 1 large 2 large
chopped into chunks
1–2 2–4
Trim milk
Butter or margarine 1 teaspoon 2 teaspoons
Method
Boil potato until soft, around 15 – 20 minutes, then
mash with milk and butter/margarine.
Fish Filling 1 Serve 2 Serves Get a head start

Cheese sauce, packet ½ packet 1 packet Plan meals the day
before that use
Milk ¼ cup ½ cup
mashed potato and
Water ¼ cup ½ cup hard boiled eggs and
1 x 95g can 1 x 185g can make extra to use in
Canned fish, drained and flaked
OR OR this recipe.
OR
1 fish fillet 2 fish fillets
fish fillet, cooked and flaked
(around 125g) (around 250g)
(page 46)
Frozen peas or frozen mixed ¼ cup ½ cup Tip

vegetables Try making our
Oil spray to grease dish easy cheese sauce
on page 88, as an
Hard-boiled egg, sliced 1 2
alternative to a
Cheese, grated 2 tablespoons ¼ cup packet sauce.
Method
2. Combine cheese sauce mix with cold water and milk in Serving
saucepan. Mix well. Bring to the boil while stirring, then turn suggestion
down heat and simmer until thickened. Serve with a green
vegetable/salad plus
3. Stir in fish, hard-boiled egg and frozen peas. Pour into a
pumpkin or carrots.
lightly oiled small ovenproof dish.
4. Top with mashed potato and sprinkle with grated cheese.
5. Bake for around 20 minutes or until bubbling.
52 Fish
Chicken
A little bit of Lean chicken is a great source of protein and iron. Chicken can
chicken can go easily be made healthier by removing the skin before cooking,
a long way if thereby reducing saturated fat. A serving of chicken is the size of
bulked out with your palm (about 125 – 150g raw lean meat). In this section we
legumes and bulk out the chicken recipes with vegetables and legumes. See
vegetables. page 8 for food safety tips.

Chicken
Tips
Leftover cooked
& Pumpkin Curry chicken can be

used instead of
fresh chicken in
Ingredients 1 Serve 2 Serves recipe. Add at the
same time as you
add the frozen
Chicken breast or boneless thigh, diced 125g 250g vegetables and
Onion, chopped ½ medium 1 medium be sure to heat
Curry powder 1 teaspoon 2 teaspoons thoroughly before
Water 1/3 cup (80ml) 2/3 cup (160ml) serving.
Light coconut cream or yoghurt 1 tablespoon 2 tablespoons
If you are cooking
Stock powder ½ teaspoon 1 teaspoon
for one, freeze
Pumpkin, peeled and diced 1 cup 2 cups the extra portion
Frozen vegetables e.g. peas, beans, corn ½ cup 1 cup and reheat when
Chopped fresh coriander (optional) 1 tablespoon 2 tablespoons you want a night
off cooking!
Method
1. Heat oil in large pan, add chicken and onion and cook for a few minutes
until chicken is a little browned and onion transparent.
Serving
2. Add curry powder and cook for a further minute. suggestion
Top with chopped
3. Add water, coconut cream, stock powder and pumpkin, bring to the boil
coriander.
then reduce the heat and cook for around 15 minutes until the pumpkin
is soft.
4. Add the beans and peas and cook for a further 5 minutes.
5. Serve with cooked rice.
54 Chicken
Honey Glazed Chicken
Tip
This marinade also
works for pork
chops, spare ribs or Drumsticks
tofu.
Chicken drumsticks 2 4
Honey 2 tablespoons ¼ cup
Soy sauce 1 tablespoon 2 tablespoons
Ginger, crushed ½ teaspoon 1 teaspoon
Oil spray to grease dish
Sesame seeds (optional) 1 teaspoon 2 teaspoons
Method
2. Remove skin from the drumstick if desired.
3. Mix together honey, soy sauce, garlic and ginger.
4. Lay drumsticks flat in a small lightly oiled ovenproof dish and

pour over sauce. Cover with lid or tinfoil.
5. Bake for 20 minutes, then remove cover, turn drumsticks and

return to the oven without a cover for another 10 minutes.
Turn drumsticks again and return to the oven for a final 10
minutes.
6. Sprinkle with sesame seeds (if using) a few minutes before

end of cooking time.
Chicken & Chilli Beans
Ingredients 1 Serve 2 Serves Tip
Oil 2 teaspoons 1 tablespoon Make extra and
freeze.
Onion, finely chopped ½ medium 1 medium
Celery, finely chopped ½ stalk 1 stalk
Chicken breast or
boneless thigh, chopped 125g 250g
into small pieces
Canned chilli beans ½ can 1 can
(around 200g) (around 400g)
Method Serving
suggestion
1. Heat oil in heavy bottom fry pan; add onion and celery and
stir-fry until softened. Serve on rice, in
tacos/burritos or
2. Add diced chicken and cook through. on top of a baked
potato.
3. Add chilli beans, stir through and heat gently for around 10
minutes.
56 Chicken
Burritos or Tacos
Boost nutrition Ingredients 1 Serve 2 Serves
Add sliced avocado. Chicken and chilli bean mix – as
per “Chicken & Chilli Beans”
recipe on previous page
Burritos/tortillas or tacos 1–2 2–4
2–3
Red onion, sliced 1 tablespoon
tablespoons
Iceberg lettuce, shredded ½ cup 1 cup
Tomato, sliced ½ 1
Grated cheese To taste To taste
Greek yoghurt or reduced-fat 1 tablespoon 2 tablespoons
sour cream
Gluten free Method

Use corn based 1. Warm burritos/tortillas or tacos as per instructions on pack.
tortillas or tacos
instead of regular 2. Divide chicken mix between burritos or tacos and top with
burritos/tortillas. remaining ingredients in the order listed.
Check ingredients
list on chilli bean can
to make sure there
is no gluten.

Roast Chicken
Ingredients 4 Serves Tips
Chicken, 1.35 – 1.5kg 1 • Instead of size,
chickens are
now grouped by
Lemon, cut into quarters 1 weight range and
Fresh herbs, chopped 2 tablespoons labelled with the
(e.g. rosemary, sage or parsley) minimum weight.
Medium sized oven bag 1 For example, a
size 16 chicken
that weighs
Method between 1.5kg
and 1.7kg will be
1. Preheat oven to 180°C. labelled as 1.5kg
chicken.
2. Remove excess fat from chicken and rub skin with crushed
garlic. • Leftover chicken
should be stored
3. Fill cavity with herbs and lemon pieces or stuffing (recipe on
covered in your
facing page).
fridge within 2
4. Place in oven bag, tie bag and pierce bag to allow steam to hours of cooking.
escape. Place in oven dish. It should be
eaten within 2
5. Cook for around 1½ hours (1.35kg chicken) – 1 hour 40
days, or frozen
minutes (1.5 kg chicken) or until juices run clear when chicken
for up to two
breast is pierced with a skewer.
months.
6. Remove from oven, rest for 5 minutes. Cut off a corner of the
bag and allow juices to empty into a jug to make gravy. Be
careful of the steam.
Healthy Gravy For one chicken Tip

Fat-free juices from chicken bag 3 tablespoons Freeze leftover gravy
in small pottles.
Flour 2 tablespoons
Mustard, dried or fresh 1 teaspoon
Boiling water 1 cup
Method
Place juice in a small saucepan with flour and mustard, mix well
Slowly add water and cook until thickened. Season to taste.
Strain if lumpy.
58 Chicken
Serving Stuffing For one chicken
suggestion
Onion, finely chopped 1 medium
Serve with gravy and
vegetables or salad.
Honey and balsamic Chopped parsley ½ cup
roast vegetables go Fresh wholemeal breadcrumbs 2 cups
well (recipe page 30) (made in a food processor)
with roast chicken! Grated lemon rind From ½ lemon
Dried basil or oregano 1 teaspoon
Slivered almonds or pine nuts (optional) 3 tablespoons
Tip
See next page for
more meal ideas Egg 1 medium
with leftover roast
chicken.
Method
Combine all ingredients in a bowl, fill chicken cavity and cook
chicken as per the previous page.

6 Ways with Leftover
Roast Chicken
Chicken sandwiches
Mix chopped roast chicken with a little light mayonnaise
or our Easy Creamy Salad Dressing (page 35) and finely
chopped chives or spring onion. Jazz it up with a little
curry powder and use in sandwiches with lettuce
leaves or cucumber slices.
Chicken and cranberry pizza

Top pizza base with cranberry sauce,
chopped roast chicken, cooked broccoli
and grated mozzarella. Cook as per pizza
recipe (page 85).
Chicken and corn soup Optional

• Cook chopped onion (1 small) in a little oil over medium Add 1 teaspoon
heat until transparent. finely grated
fresh ginger with
• Add 1½ cups chicken stock plus a 400g can of corn the liquid before
kernels (including juice) and cook on medium high for cooking.
around 10 minutes.
• Add ½ – 1 cup of chopped roast chicken and heat for a

further couple of minutes.
60 Chicken
Chicken noodle salad
Combine cooked vermicelli noodles
with shredded roast chicken, finely
sliced red pepper, grated carrot, sliced
spring onion and roasted peanuts.
Make a dressing by combining equal
quantities of lemon juice and sweet
chilli sauce with a splash of sesame
oil. Mix then serve topped with fresh
chopped coriander or mint.
Chicken wraps
Combine chopped roast chicken with a
little light mayonnaise and spread over
a wholemeal wrap. Top with shredded
lettuce, sliced tomato and sliced
avocado or cucumber. Roll up, cut in
half and serve. For some extra zing
add some bean shoots or some finely
chopped coriander or mint.
Chicken grain bowl

In a serving bowl arrange the following
layers:
• Cooked brown rice or couscous

(warmed a little is good)
• Salad ingredients such as lettuce,

tomato, chopped peppers, spring or
For extra crunch red onion, celery, avocado
Top with toasted
• Chopped roast chicken
pumpkin seeds
or other seeds/ • Your choice of dressing
chopped nuts.
Sweet ‘n’ Sour Chicken
Chicken thighs work very well in this dish as, unlike chicken Tips
breast, they are very forgiving and don’t dry out. Pork mince is • Vegetables of
another option – ask the butcher to pack a small serve for you. different colours
have different
Ingredients 1 Serve 2 Serves nutrients – the
more variety of
colours in a meal
Garlic, crushed ¼ teaspoon ½ teaspoon the better!
Onion, peeled and chopped ½ small 1 small
• Use any leftover
Red or green pepper, pineapple for
¼ ½
deseeded and cut into chunks dessert (with
Mushrooms, sliced ¼ cup ½ cup yoghurt or ice
Chicken thigh, diced or pork cream) or save
125g 250g in the fridge for
mince
breakfast the
Canned pineapple pieces in
½ x 225g can 1 x 225g can next day.
juice
Cornflour 1 teaspoon 2 teaspoons • Make it
vegetarian –
Tomato sauce 1½ tablespoons 3 tablespoons
replace meat
Soy sauce ½ teaspoon 1 teaspoon with tofu or
Sugar, brown or white 2 teaspoons 1 tablespoon cashew nuts.
Frozen green beans or mixed
vegetables ½ cup 1 cup
Serving
suggestion
Method Serve with rice or
noodles.
1. Heat half the oil in a fry pan and stir-fry the garlic, onion,
pepper and mushrooms for 3 – 5 minutes. Remove from heat
and set aside.
2. Add remaining oil to the pan and cook chicken or pork

over a high heat for 3 minutes turning frequently.
3. Drain pineapple pieces, reserving all the juice

from the can for 2 serves and half the juice for
1 serve. Mix to a thin paste with cornflour then
add the tomato sauce, soy sauce and sugar.
4. Add onion mix back to the pan with the chicken

or pork and frozen vegetables.
5. Add cornflour mixture and pineapple pieces, heat

until bubbling and cook for 2 – 3 minutes, stirring
constantly until the sauce is smooth and clear.
62 Chicken
Meat
Choose lean Lean red meat is one of the best sources of protein, zinc, iron
small portions and B vitamins. However, research links diets high in red meat,
and balance especially processed meats such as bacon, salami and sausages,
with at least to an increased risk of disease, particularly bowel cancer. If you
half a plate of choose to eat red meat, stick to small portions of lean red meat
vegetables. – the size of your palm (125 – 150g raw weight) up to three
times a week. If you eat ham, bacon and sausages eat them
occasionally, rather than as a staple. In this section we bulk out
the meat recipes with vegetables and legumes.

Thai Red Curry
Ingredients 2 Serves Tip
Canola or sesame oil (or combo) 2 teaspoons Save time by
Onion, cut into wedges 1 medium using a ready-to-
go sauce from
Garlic, crushed ½ teaspoon
the supermarket
Ginger, crushed ½ teaspoon (instead of the
Red curry paste 1 tablespoon garlic, ginger, curry
Light coconut milk 200ml paste, coconut milk,
and lemon juice).
Lemon or lime juice 1 tablespoon
Remember that
Brown sugar 2 teaspoons many of these are
Carrot, grated 1 medium high in added sugar,
Tomatoes, chopped 2 medium so compare labels
when choosing.
Red pepper, strips or chunks ½
The less sugar the
Green beans, frozen or fresh 1 cup better.
Meat, chicken, cut into strips, OR fish, tofu,
cut into chunks 250g
Chopped coriander (optional) 2 tablespoons
Method
1. If using meat or chicken, cook in a
little oil in wok or fry pan then set
aside.
2. Heat oil in a wok or fry pan over high

heat. Add onion, garlic and ginger
and stir-fry for 2 minutes then add
red curry paste and cook for a further
minute.
3. Add coconut milk, juice, sugar, carrot,

tomato and red pepper; cook over
medium heat for 5 minutes.
4. Add beans together with cooked

meat/raw fish or tofu and heat for
a further 2 minutes or until hot
throughout. Serve immediately with
rice or noodles and chopped coriander
if using.
64 Meat
Savoury Mince
Spice it up Ingredients 2 Serves 4 Serves
Add some dried Oil 2 teaspoons 1 tablespoon
chilli flakes – a small Onion, chopped ½ medium 1 medium
pinch is all you need
Garlic, crushed (optional) ½ teaspoon 1 teaspoon
but add more if you
like extra heat. Lean mince 125g 250g
Carrot, chopped ½ medium 1 medium
Other seasonal vegetables,
chopped e.g. pepper, courgette
or celery ½ cup 1 cup
Serving
suggestion Canned chopped tomatoes 1 regular 2 regular
Serve over cooked sized can sized cans
spaghetti topped Red lentils ¼ cup ½ cup
with grated Dried herbs e.g. basil, oregano,
parmesan cheese. mixed herbs ½ teaspoon 1 teaspoon
See next page for Sugar ½ teaspoon 1 teaspoon
more meal ideas
Water ½ cup 1 cup
with this Savoury
Mince recipe. Salt and pepper To taste To taste
Method
1. Heat oil in heavy bottomed
saucepan, add onion and garlic
and cook for a few minutes over
medium heat until softened.
2. Add mince and cook for a few

minutes until browned, stirring
constantly to break up large pieces.
3. Add remaining ingredients except

salt and pepper, bring to the boil
then reduce heat. Gently simmer
for 30 – 40 minutes.
4. Add salt and pepper to taste then

serve.

5 Meal Ideas Using
Savoury Mince
Shepherd’s Pie
1. Add ½ cup (1 cup for 4 serves) frozen peas
to the savoury mince (page 65) at the same
time as the carrot and other vegetables.
2. Mix 2 teaspoons (1 tablespoon for 4

serves) flour to a paste with a little water
and add a few minutes before the end of
cooking.
3. Transfer to a suitably sized baking dish and

top with mashed potato and a sprinkle of
cheese.
4. Bake at 180°C for around 20 minutes or until meat

is bubbling and potato topping crisp and golden.
Lasagne
1. Use 4 serve quantity of savoury mince (page 65).
2. Make 1 quantity of cheese sauce (recipe page 88) or

use a packet mix.
3. In a baking dish layer mince and lasagna

sheets alternatively.
4. For a delicious extra twist add a layer of

cooked spinach or mashed pumpkin.
5. Top with cheese sauce, some grated

parmesan and freshly ground black
pepper.
6. Bake at 180°C for around 40 minutes,

stand for 10 minutes then serve.
66 Meat
Chilli Con Carne
2. Eliminate the dried herbs and instead add a can of chilli

beans 5 minutes before the end of cooking.
3. Serve on rice, in tacos/tortillas or on top of a baked

potato.
Spaghetti Bolognese
Serve savoury mince (page 65) over
cooked spaghetti topped with grated
parmesan cheese.
Moroccan Mince
2. Replace dried herbs with a 1 teaspoon cinnamon, 1

teaspoon of ground cumin and a pinch of chilli powder/
flakes.
3. Add a drained can of chickpeas and some frozen green

beans towards the end of cooking.
4. Serve with couscous (make according to instructions on

packet) or rice.

Meat Patty
& Meatball Mix
Lamb or Beef
Koftas
1. If using lamb
mince, use mint
Ingredients 2 Serves 4 Serves
sauce as the sauce
Lean minced meat (beef, in the recipe and
lamb or pork) 250g 500g ground cumin for
Onion, finely chopped ½ medium 1 medium the herb.
Wholemeal breadcrumbs ½ cup 1 cup 2. If using beef mince
Egg 1 small 1 medium use tomato sauce
Rolled oats ¼ cup ½ cup as the sauce and
Carrot, grated ¼ cup ½ cup oregano as the
herb.
Parsley, chopped
(optional) 2 tablespoons ¼ cup 3. Soak bamboo sticks
Chutney or sauce e.g. in cold water for
1 tablespoon 2 tablespoons around 30 minutes;
tomato, plum, chilli
shape small
Dried herbs e.g.
handfuls of the mix
oregano, basil, Italian 1 teaspoon 2 teaspoons
into a log around
Salt ¼ teaspoon ½ teaspoon each stick – the log
Freshly ground black should be around
pepper To taste To taste 2cm in diameter.
4. Brush with oil and

grill or barbeque
Method until cooked.
Mix all ingredients together in a bowl and use in one of the 5. Serve on rice or
following ways. in pita bread with
salad.
68 Meat
Hamburgers
1. Shape mix (page 68) into patties.
2. Cook in non-stick fry pan, using a little oil or oil

spray if needed.
3. Freeze those not needed immediately – lay flat

on baking paper on a tray, freeze, when frozen,
remove from tray and store in suitable bag/
container in freezer.
4. Defrost and use as needed.
Meat Loaf
Make 4 serve quantity (page 68) and press into a light-
ly oiled 22cm loaf tin.
1. Mix 4 tablespoons tomato sauce with 2

tablespoons rolled oats and ¼ cup chopped parsley;
spread over top of meat loaf.
2. Cook at 180°C for 30 – 40 minutes or until juices

run clear when tested with a skewer.
Italian Meat Balls

1. Shape mix (page 68) into small balls and brown in
a little oil in a pan OR microwave by placing in one
layer on a microwave suitable dinner plate; cover
with another dinner plate and microwave on high
for 3 – 4 minutes or until just cooked.
2. Transfer balls to a baking dish in a single layer.
3. Cover with pasta sauce (store-bought or

homemade).
4. Bake at 180°C for around 30 minutes or until sauce

Tip is thick and bubbling.
Meat balls can be frozen 5. Serve with rice, pasta or polenta.
after cooking (step 1) then
defrosted as needed.

Casseroles
This recipe has not been reduced to 1 or 2 serves. This is
because most casseroles require long slow cooking and it is more
economical to cook a bigger quantity and freeze leftovers. It’s a
great meal to share with family or friends.
Basic Casserole 4 Serves

Oil 1 tablespoon
Lean beef (shin, topside, chuck), lamb, pork,
chopped into chunks or shoulder chops 500g
Onion 1 medium
Salt ½ teaspoon
Beef or chicken stock or cube/powder + water 1 cup (1 cube/1
teaspoon stock
powder:1 cup
water)
Chopped vegetables e.g. carrots, kumara,
parsnips, potato At least 2 cups
Herbs of choice e.g. dried thyme, oregano,
basil or mixed herbs 1 teaspoon
Cornflour (if needed) 2 teaspoons
70 Meat
Stove top method
1. Heat oil in heavy bottomed pan or casserole dish, add meat and brown.
2. Add onion and garlic and fry for a few more minutes.
3. Add remaining ingredients, cover, reduce heat to low and cook for around 2
hours or until meat is tender. Stir occasionally.
4. Adjust seasonings and thicken if necessary by mixing cornflour to a paste

with water and adding. Cook for 2 minutes longer to thicken. Serve with
potato, rice, couscous or polenta.
Oven method
2. Complete steps 1 and 2 for stove top method, then add remaining
ingredients. Transfer (if necessary) to an ovenproof casserole dish with a lid.
Cook in oven for around 2 hours or until meat is tender.
3. Season and thicken if necessary as in step 4.
Variations
Beef, orange and prune casserole
1. Add 1 teaspoon grated orange rind to the mix and replace ½ cup of beef stock
with ½ cup orange juice.
2. Add 8 prunes to the mix before cooking.
Beef or lamb curry

1. Add 1 tablespoon of curry powder and 2 teaspoons of ground cumin to the
onions and garlic after these have been cooked for a few minutes.
2. Use 2 large potatoes as the vegetables.
3. Reduce stock to 1½ cups and add 1 x 400g can of chopped tomatoes.
4. Add 1 cup frozen green beans to the mix 10 minutes before the end of cooking.
Mexican beef and bean casserole

1. Add 1 tablespoon of paprika to the onion and garlic after it has cooked for a few
minutes.
2. Reduce stock to 1½ cups and add 1 x 400g can of chopped tomatoes and 1 x
400g can Mexican or chilli beans.
3. For the vegetables use 1 chopped red pepper, 1 chopped green pepper and 12
button mushrooms.
Sticky Dippy Lamp Chops
Tomato sauce 2 tablespoons 4 tablespoons
Brown sugar 2 teaspoons 1 tablespoon
Soy sauce 2 teaspoons 1 tablespoon
Lamb loin chops,
trimmed of fat 2 4
Optional extras:
Chilli powder or flakes Small pinch ¼ teaspoon
Chinese 5-spice powder ¼ teaspoon ½ teaspoon
Method Serving
suggestion
1. Mix tomato sauce, brown sugar, soy sauce, garlic and any
extras together in a bowl or jug. Serve with salad or
steamed vegetables
2. Heat oil in a fry pan and cook the chops over a medium heat and boiled potatoes
for 4 – 5 minutes on each side until they are nicely browned. or homemade
wedges.
3. Stir sauce mixture into the pan and heat until bubbling. Cook
for a further 2 – 3 minutes, turning chops once or twice, until
the sauce is thick, sticky and coats the meat.
72 Meat
Pan Fried Steaks
Remember Ingredients 1 Serve
The World Health Beef fillet, rib eye, sirloin or rump steak, about
Organisation 2cm thick 125g
recommends Oil 1 teaspoon
limiting red meat
Coarsely ground black pepper To taste
to no more than 2
meals per week.
Serving Method
suggestion
1. Take steak from fridge about 30 minutes before cooking; trim
Serve with baked excess fat.
potato and salad or
steamed vegetables. 2. Brush steak with oil and grind some pepper over top.
3. Heat a heavy-based fry pan until very hot. Do not add oil or
fat to the pan. Place steak in pan and reduce heat slightly.
4. Cook for 2 – 3 minutes each side for rare, 3 – 4 minutes each

side for medium-rare and a little longer if you like your steak
well-done.

Stir-Fry
Sauce variations
Choose one of the
following:
Stir-fries are made from protein e.g. meat, chicken, tofu, with
vegetables and a sauce; these are cooked in a wok over high heat Honey soy
and served with rice or noodles. Once you understand the basic Make sauce using
formula, it is easy to mix and match your ingredients to suit your 2 tablespoons soy
tastes! sauce, 1 tablespoon
honey, 1 teaspoon
Ingredients 2 Serves sweet chilli sauce
and 1 teaspoon
Canola or sesame oil (or combo) 2 teaspoons
sesame oil.
Lean chicken, beef, lamb, cut into thin strips 250g
Onion, cut into wedges 1 medium Satay
Garlic, crushed ½ teaspoon Make sauce using
2 teaspoons soy
Ginger, crushed ½ teaspoon
sauce, 1 tablespoon
Different coloured vegetables – see tip on peanut butter, 1
At least 3 cups
the next page tablespoon sweet
Sauce – see options on the right ¼ – ½ cup chilli sauce, 1
tablespoon honey
and 3 tablespoons
water or stock.
Method
Chilli ginger
1. Heat half the oil in a wok or fry pan over high heat. Add meat Make sauce using
and stir-fry for a few minutes until cooked, turning frequently. 1 tablespoon of
Remove from wok and set aside. lemon/lime juice, 1
2. Return wok to high heat and add remaining oil; stir-fry tablespoon water,
onion, garlic and ginger for 2 minutes then add remaining 1 tablespoon fish
ingredients. Stir-fry until nearly cooked. sauce, 1 teaspoon
sweet chilli sauce
3. Return meat to wok with vegetables and add sauce; stir-fry and 1 teaspoon
until sauce is well mixed through and all ingredients are hot. cornflour.
Serve immediately with rice or noodles.
74 Meat
Make it
vegetarian
Use 250g firm
chopped tofu
instead of meat. Add
some cashew nuts
just before serving.
Which
vegetables?
Go for colour and
variety, the more
the better. Cut into
slices or pieces that
are evenly sized and
that cook quickly.
Peppers, courgettes,
celery, snow peas,
broccoli, mushroom,
spring onion,
cauliflower, bok choy
and cabbage all work
well.
Jazz it up
Add cashews or
peanuts, and top
with chopped fresh
coriander.

Rice
Rice comes in many different shapes and colours. Brown, black
or red varieties are better for health than white (polished) rice,
as the hull (rich in fibre and vitamins) has been retained. There
are many ways to cook rice; we have listed some below, but the
best advice is to follow the instructions on the packet.
Tips
• Ready-to-go sachets of cooked rice can be very useful
when cooking for one or two or when you are in a
hurry. Team them up with other simple foods for
a quick and easy meal. For example, mix a can of
lemon and pepper tuna with some chopped tomato
and sliced spring onion, and serve over warmed
rice.
• If you prefer white rice, choose basmati; it is a

healthier option.
76 Rice
White Rice
Which rice?
Brown, black and
red rice are all good
choices as they are Ingredients
high in fibre, and Uncooked rice 1 cup
therefore better for
Water 1½ cups
health than white
rice. If you only like
white rice, choose Absorption method in saucepan
Basmati, as it is 1. Place rice and water in a small saucepan; bring to the
slower to digest boil over a medium heat, stir once to separate grains.
than other white
rice. 2. Boil for one minute, cover saucepan with lid and
remove pan from heat.
3. Leave to stand covered for 10 – 12 minutes before

serving.
Brown Rice
Ingredients
Uncooked rice 1 cup
Water 2 cups
Method
1. Put the rice in a saucepan and pour over the water.
Bring to a rolling boil and then reduce the heat to a
gentle simmer.
2. Cook for 30 minutes then turn off the heat.
3. Quickly cover with a lid and leave tightly covered

for another 5 – 10 minutes to absorb any remaining
water.

Light Meals
Even with light
meals, the
healthy plate
model still
applies; ½ plate
vegetables and
up to ¼ plate
protein.
78 Light Meals
Lunchtime Toasties
Tip Try the following toppings grilled on toast,
Choose wholegrain/ English muffins or rolls.
wholemeal versions
for more fibre.
Canned tuna or salmon, Crushed
Tomato relish, tomato slices, chopped pineapple, finely
creamed corn, red onion, chopped green chopped red
grated cheese pepper and grated cheese onion, cheese
Pesto, sliced
Baked beans, tomato, sliced
grated cheese and Cottage cheese, tomato gherkin and grated
finely sliced spring slices, grated cheese cheese
onion
Easy Vegetable Quiches
Tip
Freeze leftover
creamed corn in
portions in small
plastic containers
Wholemeal sliced bread with crusts
with lids.
removed 3 6
Marmite or Vegemite Thin spread Thin spread
Edam or Noble cheese, grated ¼ cup ½ cup Serving
Eggs, lightly beaten 1 2 suggestion
Parsley, chives or spring onions, Serve with salad for
finely chopped 1 tablespoon 2 tablespoons lunch or light meal.
Refrigerate any
Canned creamed corn ¼ x regular ½ x regular
leftover quiches and
sized can sized can
use the following
Red or green pepper, finely
day or freeze.
chopped (optional) 1 tablespoon 2 tablespoons
Reheat leftover
Salt and pepper To taste To taste quiches in the oven
until piping hot.
Method
Variation
2. Lightly grease muffin tins with oil and a pastry brush, or oil
Replace Marmite
spray. If pans are non-stick, no oil is necessary.
with a little tomato
3. Flatten bread slices individually with a rolling pin and place in the relish or chutney
muffin pan to create a bread case. Using the back of a teaspoon AND replace
spread Marmite/Vegemite in the base of each. creamed corn with
canned tuna or
4. Combine remaining ingredients in a bowl and spoon into bread
salmon (95g can for
cases.
1 serve, 185g can for
5. Bake for 15 – 20 minutes. 2 serves).
80 Light Meals
Cheese & Herb
Omelette
Eggs 2 4
Trim milk 1 tablespoon 2 tablespoons
Parsley or fresh herbs (e.g. chives) 1 tablespoon 2 tablespoons
Butter or margarine 1 teaspoon 2 teaspoons
Grated Edam or Noble cheese 1–2 2–4
Jazz it up Method
Add other 1. Beat egg with milk, salt, pepper and herbs.
ingredients to the
mixture after you 2. Melt butter in fry pan and, when bubbling, pour mixture in.
have poured it
3. Cook over moderate heat, lifting mixture at the edge of the
into the pan. For
pan with a spatula and tilting the pan so uncooked egg runs
example: sliced
underneath.
mushroom, finely
chopped red onion 4. Increase heat to brown the omelette. When mixture is set,
or spring onion, sprinkle with grated cheese.
diced pepper,
5. Loosen from pan with spatula and fold in half then turn onto
tuna or salmon
a warm serving plate.
or left-over roast
vegetables.
Vegetable Fritters
Ingredients Vegetable
suggestions
Self-raising flour ¼ cup
Creamed corn,
Egg 1 medium
grated carrot, grated
Trim milk 2 tablespoons zucchini, finely
Grated cheese, Edam or Noble ¼ cup chopped silver beet
Chopped vegetables (see suggestions to or spinach, spring
¼ cup onion, peas – pretty
right)
much anything in
Finely sliced spring onion, chives or parsley 2 tablespoons
the fridge and in any
Salt and freshly ground black pepper To taste combination!
Oil or oil spray for cooking
Variations Serving
suggestions
Courgette and feta fritters
• Use grated courgette as the vegetables and add ¼ cup Serve with a green
crumbled feta to the mix. salad or coleslaw.
Corn fritters
• Use ½ cup creamed corn as the vegetables.
Carrot and haloumi fritters

• Use grated carrot as the vegetable and use diced haloumi
cheese for the cheese.
Method Tips
1. Mix flour, egg and milk together to a smooth batter – add a • Refrigerate
little more milk if necessary. left-overs for a
simple meal next
2. Add cheese, vegetables and seasonings. day!
3. Heat a little oil or oil spray in a heavy-bottomed fry pan; drop • If you don’t have
tablespoon-lots of mix into pan. self-raising flour,
add ½ teaspoon
4. Cook over medium heat until bubbles appear on the surface,
of baking
flip over and cook on the other side until golden.
powder to ¼ cup
standard flour.
82 Light Meals
Tuna Baked Potatoes
Ingredients 1 Serve 2 Serves Leftover tuna?
Potato, scrubbed 1 large 2 large Put any remaining
tuna in a covered
Sour cream or Greek yoghurt 1 tablespoon 2 tablespoons
container in the
Canned tuna ½ x 95g can 1 x 95g can refrigerator and use
Grated Edam or Noble cheese ¼ cup ½ cup the following day as
Vegetables, chopped e.g. spring a sandwich filling.
onion, celery, parsley, red or green 1–2 2–4
pepper tablespoons tablespoons
Serving
suggestion
Method Serve with a green
1. Preheat oven to 200°C. salad or coleslaw.
2. Prick potato several times with a fork and bake in the oven for
45 – 60 minutes, or in microwave for 3 – 4 minutes on high. The
potato needs to be fully cooked throughout.
3. Cut the potato in half lengthwise and scoop out cooked flesh Variation
into a bowl. Leave around ½ cm thickness of skin. Replace tuna with
canned salmon,
4. Mash potato with a fork until fluffy and add remaining
canned creamed
ingredients. Mix well and pile mixture back into skins.
corn or canned
5. Place on a baking tray and cook for 10 minutes. crushed pineapple.
84 Light Meals
Pizza
Serving Step 1: Choose your base
suggestion For simple pizzas use pita bread or pre-made pizza bases.
Serve with green Alternatively make your own using recipe on page 86.
salad or coleslaw.
Step 2: Spread with a sauce
Choose from tomato paste, pizza sauce, cranberry sauce or
pesto.
Step 3: Add toppings

Remember to include at least two different types of vegetable
toppings:
• Red or green pepper, sliced or chopped
• Tomatoes, fresh or sun-dried, chopped
• Mushrooms, finely sliced
• Courgettes, finely sliced or grated
• Baby spinach or rocket
• Leftover roast vegetables
• Capers
• Green or black olives, whole or sliced
• Pineapple pieces, fresh or canned
• Salmon, tuna, chicken or smoked chicken, prawns or calamari
• Mexican chilli beans
• Feta, grated mozzarella, Noble/Edam cheese or parmesan
Step 4: Bake
At 200°C 8 – 12 minutes then serve.

Pizza Base
Ingredients 1 x 25cm base (or 2 small)
Plain flour ¾ cup
Wholemeal flour ¾ cup
Baking powder 2 teaspoons
Oil 2 tablespoons
Trim milk to mix Around ½ cup
Method
1. Preheat oven to 220°C. Lightly oil a baking tray using oil and a
pastry brush or oil spray.
2. Mix flour and baking powder together in a large bowl and mix
to combine.
3. Add oil and sufficient milk to make a firm dough.
4. Roll the dough out to form a circle 25cm in diameter then

follow steps 2 – 4 on page 85.
Pizza Suggestions
Mediterranean pizza Serving
suggestion
Sauce Pizza sauce or tomato paste
Top with fresh basil
Arrange the 1. Thinly sliced sun-dried tomatoes
leaves.
toppings in the
2. Capers
order listed
3. Sliced green pepper
4. Crumbled feta
5. Drizzle with a little olive oil before cooking
Pesto and roast vegetable pizza Jazz it up

Sauce Pesto Top with capers or
olives.
Arrange the 1. Left over roast vegetables, cut into small
toppings in the pieces
order listed 2. Grated mozzarella
86 Light Meals
Jazz it up Chicken, cranberry and brie pizza
Sliced button Sauce Cranberry sauce
mushrooms, finely Arrange the 1. Baby spinach leaves
sliced green pepper. toppings in the
These can replace order listed 2. Shredded chicken, smoked or plain
the red onion if you
3. Sliced red onion
like.
4. Sliced brie or camembert
Chilli bean pizza

Mix together ½ can of chilli beans, ½ drained can of sweetcorn
with 1 chopped tomato and some finely chopped red onion.
Spread over pizza base and top with grated Edam, Nobel or Tasty
cheese.
Jazz it up Broccoli, blue cheese and walnuts

Serve topped with Sauce Pesto
fresh pear slices. Arrange the
toppings in the 1. Lightly steamed broccoli florets
order listed 2. Crumbled blue cheese
3. Walnut halves
4. Spray or brush with a little olive oil before

cooking

Cheese Sauce
While it is easy to use a packet mix, making cheese sauce from Meals using
scratch is super easy. And it can be used in many different ways. cheese sauce
This method may be different from what you are used to – it is • Fish Pie, use as
easier however, just as tasty, but with less saturated fat! in recipe page
52.
• Cauliflower
Ingredients Makes 1 cup cheese (or other
Cornflour 1½ tablespoons vegetables with
cheese sauce).
Trim milk 1 cup
Serve over
Stock powder or cube 1 teaspoon/cube lightly boiled
Mustard, English or French 1 teaspoon or steamed
Grated Edam or Noble cheese ½ – 2/3 cup vegetables such
as cauliflower,
broccoli, leeks,
green beans,
carrots or
frozen mixed
Method
vegetables.
1. Whisk cornflour, milk, stock powder and mustard together in a
small saucepan.
2. Cook over medium heat, stirring all the time, until thickened.
3. Take off the heat, add cheese and stir until combined.
4. Season to taste with salt and pepper.
88 Light Meals
Macaroni Cheese
Tip Ingredients 1 Serve 2 Serves
Use other pasta Macaroni or other pasta (penne,
½ cup dried 1 cup dried
shapes or types. spirals etc.)
There are some Cheese sauce, see recipe on facing
delicious legume- ½ cup 1 cup
page
based pastas on the
Frozen mixed vegetables ½ cup 1 cup
market now, made
from green peas, red Chopped parsley (optional) 2 teaspoons 1 tablespoon
lentils and chickpeas. ½–1 1–2
Bread crumbs, fresh or dried
tablespoon tablespoons
Tomato slices 1–2 2–4
Extra grated Noble or Edam cheese 1 tablespoon 2 tablespoon
Method
2. Cook macaroni – fill a medium saucepan three-quarters full with

water and ¼ teaspoon salt; bring to the boil. Add pasta and boil
rapidly uncovered, stir occasionally to prevent sticking. Follow
cooking time suggested on pasta packet or cook until pasta is
firm to the bite. Drain in a sieve or colander.
3. Add cheese sauce, mixed vegetables and parsley. Mix well

and transfer to a ramekin or small ovenproof dish. Top with
breadcrumbs, tomato slices and extra grated cheese.
4. Bake for 20 – 30 minutes until golden and bubbling. Delicious

served with salad or steamed vegetables.

Baking & Desserts
The best way to enjoy desserts and look after your health, is Even sweet
to base them around fruit. Even on special occasions keep foods can look
your baking and desserts health-promoting – use them as after your
an opportunity to educate people that healthy food can be health if based
delicious! Keep portion size of desserts and baking small – small around fruit and
bliss balls or brownies, use small bowls/plates and eat SLOWLY other healthy
with a teaspoon. The aim is to enjoy EVERY mouthful! ingredients.
90 Baking & Desserts

Date & Apple Cake
Ingredients Makes 1 x 22cm cake
Dates, chopped 1 cup
Boiling water 1¼ cups
Baking soda 1 teaspoon
Apples, peeled, cored and diced 2 medium
Butter or margarine 100g
Sugar ½ cup
Egg 1
Vanilla essence 1 teaspoon
Plain flour 2 cups
Baking powder 1 teaspoon
Cinnamon 1 teaspoon
Icing sugar To dust
Serving Method
Suggestion
Serve with a dollop
of Greek yoghurt. 2. Lightly grease a 22cm round cake tin with oil or oil spray and
line the base with baking paper.
3. Put dates in a small bowl and pour over boiling water. Leave
to stand for 10 minutes, then add baking soda and chopped
apple.
4. In another bowl, beat butter/margarine and sugar until light

and fluffy. Add egg and vanilla; beat well.
5. Sift flour, baking powder and cinnamon and fold into butter/
margarine mixture alternating with the date and apple
mixture.
6. Pour into cake tin and bake for 50 minutes or until a skewer
inserted into the centre of the cake comes out clean.
7. Leave in tin for 10 minutes before turning out.
8. Dust cake with icing sugar before serving.

Muffins – Many Ways!
Ingredients 12 muffins or 24 – 30 mini muffins
Oil spray For spraying tins
Flour 1¼ cups This basic recipe
is high in fibre
Baking powder 1½ teaspoons
and easy to vary.
Wheat Bran or Oat Bran 1½ cups
Sugar 1/3 cup
Salt ¼ teaspoon
Trim milk ¾ cup
Baking soda ¼ teaspoon
Egg 1
Oil 1 tablespoon
Method Tip
1. Preheat oven to 180°C. Muffins freeze well,
so make a batch,
2. Lightly spray muffin tins with oil. freeze and defrost
as needed. They are
3. Sift flour and baking powder into a bowl.
great as part of a
4. Add bran, sugar and salt. packed lunch if you
are out for the day.
5. In a jug mix together milk, baking soda, egg and oil.
6. Pour into dry ingredients, together with the fruit/nut chosen

variation (see below).
7. Mix until just combined, over mixing toughens the muffins.
8. Spoon mix into pans, ¾ filling each hole.
9. Cook for 15 – 20 minutes or until a skewer comes out clean.
10. Cool in the tray for 5 minutes before removing and placing on
a rack to cool.
Variations
• Blueberry – add 1 cup of blueberries (frozen or fresh) plus 2
mashed bananas to the basic mix.
• Banana, walnut and raisin – add 3 mashed bananas, ¾ cup

raisins and ½ cup chopped walnuts to the basic mix.
• Apple, date and cinnamon – add two large apples (diced), ½

cup chopped dates and 2 teaspoons cinnamon to the basic
mix.

Bliss Balls
Ingredients Makes around 16 balls Did you know?
Dried dates, soaked in boiling water for Bliss balls are a
14
30 minutes, then drained perfect sweet
Peanut butter 2 tablespoons snack. This recipe
uses dates instead
Almonds, whole ½ cup
of sugar and nuts
Crystalline ginger, roughly chopped 8 pieces instead of butter,
Cocoa 2 tablespoons making them better
Coconut 1 cup (to coat balls) for health.
Method Tips
1. Put all ingredients except coconut in a high speed blender and • A stick blender
blend to a rough paste. with a small
bowl attachment
2. Refrigerate mixture for 5 – 10 minutes to harden a little. is perfect
for blending
3. Using wet hands roll into balls (about the size of a walnut).
your bliss ball
4. Roll in coconut. ingredients.
5. Refrigerate in an airtight container for up to 2 weeks or freeze up • If you don’t like
to 2 months. ginger, substitute
with 8 dried
apricots.

Make
it gluten free
Replace oats with
quinoa flakes, replace
flour with gluten free
flour and check that the
cinnamon is gluten
Fruit Crumble
Variations free.
• Plum crumble –
use canned black
Doris plums as Everyone loves a good crumble; this topping can be used on any
the fruit. stewed or canned fruit.
• Apple and berry –

add some frozen Ingredients 1 Serve 2 Serves
berries to stewed Rolled oats ¼ cup ½ cup
apple.
Wholemeal or white flour 2 tablespoons ¼ cup
• Rhubarb – stew Flaked almonds OR chopped
1 tablespoon 2 tablespoons
rhubarb in walnuts OR coconut
orange juice for a Brown sugar 2 teaspoons 1 tablespoon
delicious flavour.
Cinnamon ¼ teaspoon ½ teaspoon
Sweeten with a
little honey. Canola oil (or other neutral
2 teaspoons 1 tablespoon
flavoured oil)
• Feijoa – stew
Fruit, canned or stewed ½ cup 1 cup
sliced feijoa flesh
in a saucepan
Method
with a little sugar
and water. Add 1. Preheat oven to 160°C.
a little grated
2. Combine rolled oats, flour, nuts/coconut, brown sugar and
lemon rind for
cinnamon in a bowl.
extra zest!
3. Add oil and mix well to make a crumbly mix.
Serving 4. Place fruit in a small ovenproof dish e.g. ramekin; sprinkle

suggestion topping over top.
Serve with custard, 5. Cook for 20 – 25 minutes or until topping is golden brown.
yoghurt or icecream.

Banana, Coconut &
Tip
Walnuts can be
Walnut Loaf replaced with other

unsalted nuts or
cranberries.
Tip
Ingredients Quantity
This loaf freezes
Butter or margarine 125g
well. It’s an ideal
Brown sugar ½ cup “take a plate”
Bananas, mashed 3 large recipe!
Desiccated coconut 1 cup
Walnut pieces ½ cup
Eggs 2
Flour 1 cup
Baking powder 1 teaspoon
Baking soda ½ teaspoon
Method
1. Gently melt butter/margarine and brown sugar together in a
small pot. Set aside.
2. Put mashed banana, coconut, butter/sugar mix, eggs and

walnuts in a large mixing bowl and mix together well.
3. Sift in flour, baking powder and baking soda. Combine gently,

don’t over mix.
4. Pour into the prepared loaf tin and bake for 1 hour or until a
skewer inserted in the middle comes out clean.
5. Stand in the tin for a few minutes before tipping out to cool on a
cake rack.

Chocolate Brownies
Did you know? Ingredients Quantity
The secret Canned black beans, drained and rinsed 1 x regular sized can
ingredient to these Eggs 3 medium
delicious, moist
Sugar ¼ cup
brownies is a can
of black beans. You Salt ¼ teaspoon
will have everyone Vanilla essence 2 teaspoons
asking for this Cocoa (darker varieties are better) ¼ cup
recipe!
Canola or rice bran oil 1/3 cup
Shredded coconut, lightly toasted 1/3 cup
Dark chocolate chips 1/3 cup
Walnuts, roughly chopped 1/3 cup
To toast Method
coconut:
Using a heavy
bottomed fry pan, 2. Line the bottom of a medium sized square or oblong baking
cook over medium dish with baking paper. Lightly oil the sides of the tin.
heat until lightly
3. Blend beans, eggs, sugar, honey, salt, vanilla essence, cocoa
browned. Stir
and oil in a food processor until smooth.
frequently and keep
a good eye on it as it 4. Transfer to a bowl and gently stir in coconut, chocolate chips
burns easily. and walnuts.
5. Pour into prepared tin then bake for 20 – 30 minutes or until

cooked in the centre. Cool for 5 minutes before turning out and
cutting into small squares.

Slow Baked Pears
When pears are falling off the trees, take advantage and slow-bake Tip
them until they are sticky and sweet. They can be used in so many Tip
Brown skin pears
different ways and last for ages in a sealed container in the fridge. such as Beurré
This loaf freezesBosc
or Winter
well. Nellies
It’s an ideal
Ingredients Quantity work best.
“take a plate”
Pears, skin on, cut in half and cored As many as you like recipe!
Oil spray to grease dish
Method
2. Place pears, cut side down, in a suitably sized, lightly greased

baking dish.
3. Cook for around 1½ hours or until the pears are cooked and
caramelized on the outside.
4. Store in a container in the fridge. They last at least a week (if you
let them that is!).
Serving suggestions
• For dessert: top with chopped crystallized ginger, chopped
walnuts and a dollop of yoghurt.
• For breakfast: chopped on top of cereal or pancakes.
• With salad: chop into slices and arrange on top.
• For a snack: team up slices with thin slices of cheese.

Ambrosia
Boost nutrition Creamy, fruity goodness with the texture and sweetness of
Add other chopped marshmallows. A lovely treat!
fruit in season e.g.
apricots, grapes, Ingredients 2 Serves 4 Serves
plums, pears,
Plain or flavoured yoghurt 1 cup 2 cups
mango.
Banana, cut into small pieces 1 large 2 large
Berries, fresh or frozen ¼ cup ½ cup
Posh it up
Walnuts or other nuts, chopped 2 tablespoons ¼ cup
Serve in individual
glass dishes. Marshmallows,
chopped roughly if large 2 tablespoons ¼ cup
Be mindful Method
Use a teaspoon to 1. Place yoghurt in a small mixing bowl.
eat slowly; chew
well to maximize 2. Add remaining ingredients and stir until combined.
enjoyment!

Three Layer Dessert
Make in a flash! Using this 3 step process, any number of
delicious desserts can be made in minutes. The only limit is your Tip
imagination!
This loaf freezes
well. It’s an ideal
Step 1: Choose your base Serving
“take a plate”
Choose one of the following & pop in a serving dish: Per Serve
suggestions
recipe!
Serve in a glass
Yoghurt
dish to show off the
Custard ½ cup
layers!
Rice pudding
Step 2: Add fruit

Add one or a mixture of the following: Per Serve
Fresh/stewed/canned apricots, peaches, plums, apples, pears
Frozen berries, frozen mango ½ cup
Stewed prunes
Step 3: Add texture

Add one or a mixture of the following: Per Serve
Chopped nuts e.g. walnuts, almonds or Brazil nuts
Toasted muesli
Toasted seeds e.g. pumpkin, sunflower 1
Toasted coconut thread tablespoon
Crumbled meringue or biscuits
Dark chocolate chips

Easy Trifle
Use unfilled sponge pieces
or jam roll slices as the texture
and layer in a dish or glass with
fruit and custard. Top with a layer
of Greek yoghurt and decorate
with berries or other fruit.
Optional – soak cake in a little
sherry!

Baked Bananas
A great way to use up over-ripe bananas!
Tip
This loaf freezes
Banana, thickly sliced 1 2 well. It’s an ideal
Butter or margarine 1 teaspoon 2 teaspoons “take a plate”
Brown sugar/honey/maple syrup 2 teaspoons 1 tablespoon recipe!
Fresh orange juice 1 tablespoon 2 tablespoons
Method Serving
suggestions
1. Melt butter/margarine in a small fry pan.
• Serve with
2. Add sugar and juice and heat until sugar has dissolved. yoghurt, custard
or ice cream.
3. Add banana and cook 3 – 4 minutes until tender.
• Top with
Microwave method
chopped nuts or
1. In a microwave-safe bowl place the butter/margarine, sugar and toasted coconut
juice. threads.
2. Cook, uncovered, on high power for 30 seconds, add sliced

banana and stir well.
3. Cook on high power for 40 seconds or until the banana is hot

and tender.

An
old favourite
that should
never be left off
the desserts
menu!
Spiced Baked Apple

Serving
suggestion
Serve with yoghurt,
custard or icecream. Ingredients 1 Serve 2 Serves
Apple 1 2
Brown sugar 2 teaspoons 1 tablespoon
Variations Dried fruit e.g. raisins,
• Add chopped sultanas, dates, prunes, 1 tablespoon 2 tablespoons
nuts to the mix dried apricots
with the dried Butter or margarine 1 teaspoon 2 teaspoons
fruit. Cinnamon ½ teaspoon 1 teaspoon
• Use pears
instead of apples. Method
• Use honey 1. Preheat oven to 175°C.
instead of brown
sugar. 2. Remove core from apple, leaving the apple whole and creating a
well.
3. In a bowl mix together the remaining ingredients.

Tip
4. Stuff the mixture into the apple cavity and place in an ovenproof
Cook several
dish.
apples at once.
Individually wrap 5. Bake for 15 – 20 minutes or until apples are soft and tender.
and store leftover
apple in the freezer.
Microwave method
When you feel 1. Prepare apple as per steps 2 to 4 above, using a microwave-safe
like a baked apple, covered dish.
unwrap and place
in a microwave safe 2. Microwave on high for 3 – 4 minutes or until tender. Let the
dish. Microwave on apples sit for a couple of minutes before serving.
high for 3 minutes.
Mango Gelato
A perfect end to a meal on a hot summer’s day or enjoy any time! Variation
Tip
Mango can be
Ingredients 4 Serves replaced with other
This loaf freezes
Mango 2 x fresh OR 2 cans, fruit
well.e.g.
It’s berries,
an ideal
drained apricots, peaches,
“take a plate”
plums,
recipe! feijoas,
Banana 2 – 3 larger (medium ripe)
kiwifruit etc. Any
Vanilla or plain yoghurt ½ cup fruit must be totally
frozen.
Method Serving
suggestions
1. Remove skin from mango and banana and cut into chunks. If
using canned mango, drain the liquid. • Serve topped
with fresh
2. Place fruit on a tray or in an airtight container and freeze for a or defrosted
minimum of 4 hours (overnight is good). berries.
3. Place frozen fruit and yoghurt into a food processor (or medium • Serve in an ice
sized bowl if using a stick blender) and process on high until the cream cone –
lumps start to disappear. Stop once or twice to scrape down great for the
with a rubber scraper to get a smooth texture. grandchildren!
4. Serve immediately in a bowl.

Healthy eating for
older adults

7 ways to health
√
Include protein at each meal and
enjoy calcium rich foods to look
after your bones
√ Treat yourself occasionally, 90:10 ratio
√ Drink plenty of fluids
√ Plan and cook your meals
√
Eat with others,
build strong social
networks
√
Eat lots of high fibre plant based
foods – wholegrains, vegetables,
fruit, legumes and nuts
√ Enjoy foods with plant fats,

minimise animal fats
The Plate Model Eat a variety of healthy foods each day.
106 Healthy eating for older adults

Breakfast
Without Breakfast provides your
breakfast you body and brain with fuel
are running after an overnight fast.
on empty, like Without breakfast you
trying to start are running on empty,
the car with no like trying to start the car
petrol! with no petrol! Apart from
providing you with energy,
breakfast foods are a
good source of important
nutrients such as calcium,
iron and B vitamins as well
as protein and fibre.
The Breakfast Plate Model
Vegetables and fruit: these foods nourish –

provide essential vitamins
Wholegrains
e.g. muesli,
porridge,
Weet-Bix, high
fibre bread –
these foods
fill you up
Protein foods e.g. milk,

yoghurt, eggs, cheese, nuts,
beans – these foods keep you
going for longer and build and
Plus a drink – water,
repair tissue.
milk, tea, coffee, etc

Protein
10 ways to
boost protein
1. Cheese, hummus
or peanut butter
on crackers.
Legumes
2. Baked beans or
Include lentils, split peas, eggs on toast.
chickpeas and cooked dried
beans (e.g. red kidney beans, 3. Smoothies made
baked beans). with milk and
yoghurt.
4. Hot milk drinks

made with milk.
5. Lentils, chickpeas
or kidney beans
added to soups,
salads and
Nuts casseroles.
Eat a small handful a day of 6. Yoghurt as a

unsalted, raw or dry-roasted dessert or snack.
nuts, or enjoy nuts as a 7. Nuts on cereals,
spread e.g. peanut butter. salads or stir-
fries.
8. A tablespoon
of milk powder
added to your
porridge, mashed
potatoes or hot
Seeds milk drink.
Include sunflower,
9. A dollop of
pumpkin, poppy and
hummus stirred
sesame.
through mashed
potato or kumara.
10. Sardines on
toast.
Fish & other seafood

Did you know? Eggs
Compared with Eggs are a great source of
younger people, protein and other nutrients.
older people need Eating 6 – 7 eggs per week
25% more protein. doesn’t increase your risk
Include some of heart disease. Enjoy
protein at all meals them with high fibre bread
and snacks. and vegetables, rather than
processed meats like bacon or
sausages.
Chicken
Protein function
• Builds and
repairs tissue
such as muscles,
organs and skin.
• Heals injured Red meat

tissues. If choosing red meat, eat
• Prevents muscle small portions of lean meat
loss, particularly no more than twice a week.
for muscles that
keep your gut
moving and help Milk & milk products
you breathe. • If you are within or above a healthy weight
• Keeps your range choose lower fat milk and milk products
immune system e.g. lite, trim or Calcitrim milk and Edam,
strong. Noble or feta cheese.
• If you need to gain weight choose full fat milk

and milk products.
• If you choose a plant-based milk (e.g. soy),

make sure that it has added calcium. Rice,
almond and coconut milk are very low in
protein compared with cows and soy milk.
• Long life milk and powdered milk are much

more convenient than fresh and are just as
nutritious.

What are the
best oils to cook
with?
When stir-frying
or barbequing it
is best to use an
oil that is lower in
polyunsaturated and
saturated fat. The
Fats that look after

best choices are rice
bran and canola oil.
your health
Olive oil can also be
used but is more
expensive.
Nuts, seeds, avocados, olives and vegetable oils (other than palm
and coconut oil) contain heart-healthy poly and monounsaturated What about
fats. They are a better choice than foods high in animal fats such butter?
as butter, cream and meat fats. For heart health, replace animal
While using small
fats with plant fats. Plant foods containing healthy fats include:
amounts of butter
every now and
Foods rich in Foods rich in then shouldn’t be
polyunsaturated fats monounsaturated fats a problem for most
• Brazil nuts • Pistachio nuts people, there are
• Pine nuts • Cashew nuts far healthier fats
to choose for heart
• Walnuts • Hazelnuts
health. Rather
• Pumpkin seeds • Macadamia nuts than focusing too
• Sunflower seeds • Almonds much on specific
• Sesame seeds • Peanuts foods (e.g. butter)
• Linseeds • Almond oil or nutrients (e.g.
• Soy oil • Olive oil saturated fat), it is
important to focus
• Sesame oil • Avocado oil
on the bigger picture
• Grapeseed oil • Peanut oil
and overall dietary
• Flaxseed oil • Canola oil pattern. By following
• Safflower oil • Rice bran oil the Senior Chef way
• Sunflower oil • Olives of eating, the fats
• Wheat germ oil • Avocados in our diet will take
care of themselves.
• Wheat germ

Osteoporosis
A disease that
causes bones to
become weak
and break easily
and is the most
common bone
disease. Calcium
is an important
Look after your bones

mineral that helps
keep bones strong
and reduces the
risk of osteoporosis.
8 ways to protect your bones
Food is the safest,
cheapest and most 1. Eat a wide range of foods: vegetables, fruits,
effective way to get grains, milk and milk products and lean meats,
calcium. chicken, seafood, eggs, legumes, nuts and seeds.
2. Choose some calcium-rich foods each day (see

the next page for ideas).
Let the sun 3. Do some resistance activity each day for bone
shine on your strength. This could be carrying shopping,
skin to make standing up and sitting down repeatedly or
vitamin D planned activity such as swimming, hill walking,
You need vitamin D yoga, tai chi, weight training, cycling or golf.
for your body to use
4. Keep your weight within a healthy range. If
calcium. The best
unsure, check with your GP team.
source of vitamin
D comes free from 5. Limit your alcohol intake to 2 or less standard
sunlight. Between drinks a day. Have at least 2 alcohol-free days a
September and week.
April, get outside in
6. Be smoke-free.
the early morning
or late afternoon 7. Reduce caffeine intake to less than
for about 20 – 30 6 cups of tea or coffee each day.
minutes. In winter
get outside around 8. Reduce the amount of salt you
noon, with your face, add when cooking and eat meals
arms and hands without adding extra salt.
exposed.

Choose calcium-rich foods every day
• Low fat milk (green) is higher in

calcium than full fat milk (blue).
• If you are unable to have cows’ milk,

choose soy milk that has added
calcium in it.
• If you are within a healthy weight

Yoghurt
range choose lower fat milks: Trim
(green top), Lite (light blue) or
Calcitrim (yellow).
• If you are underweight choose full

fat (blue top) milk.
• Calcitrim milk is the best source of

calcium.
• If you need to lose weight or lower

your cholesterol, choose low fat Cheese
milks, yoghurt and cheeses such as
Edam, Noble or feta.
• Eat these foods 2 – 3 times a day.
Milk

10 ways to BOOST calcium
1. Make porridge with milk instead
of water.
2. Use lots of milk in your hot

drinks. If you’re at a café choose
Broccoli a latte or flat white.
3. Add some plain yoghurt to a

creamy soup or curry – make
broccoli soup (page 19), a regular
favourite.
4. Make a milk-based smoothie.
5. Top wholegrain bread with

canned sardines or cheese and
Dates, tomato.
dried figs, 6. Enjoy a fish pie with a white
prunes sauce (see our recipe 52).
7. Make macaroni cheese with a

cheese sauce (see our recipe on
page 89).
8. Have a small handful of nuts

every day as a snack.
9. Enjoy a milk pudding or an after-

dinner bliss ball based on dates
(page 94).
10. Buy a carton of custard to have

with fruit.
Canned fish,
salmon, sardines
Brazil nuts, pistachio

nuts, raw almonds,
walnuts

Fibre & fluid
Fibre comes from
Fibre…
Fibre is the fruit, vegetables,
part of plants • Helps prevent
grains, nuts and
that cannot be constipation,
seeds.
digested. diverticular
disease and
haemorrhoids.
• Gives you the

best chance of
having a regular,
comfortable
bowel habit.
• Is a great food
for the micro-
organisms in our
gut, keeping the
gut healthy.
Cooking does not destroy fibre. High
fibre foods don’t have to be raw, rough or
crunchy. They can be soft and smooth like
fine wholemeal bread, porridge and stewed
or canned fruit.
Preventing constipation
• Establish a routine – respond to the urge to move
your bowels.
• Eat regularly, include some high fibre foods at each

meal and snack.
• Be physically active by taking every opportunity to

move.
• Include high fibre foods such as wholegrains, fruit and

vegetables in your meals and snacks every day.
• Drink 8 cups of fluid every day – this can come from drinks or
food such as soup, custard, yoghurt, ice blocks and jelly.
• Check to see if you are drinking enough by the colour of

your urine. Pale urine during the day means you are drinking
enough. If it is darker you need to drink more.

Tips 10 ways to BOOST fibre
• Increase your 1. Start your day with a high
fibre gradually fibre breakfast cereal. Try
– give your gut Weet-Bix, porridge, the
time to adjust to Senior Chef Toasted Muesli
change. (page 11) or Overnight Oats
• Drink plenty of (page 12).
fluids. 2. Add fresh, stewed or dried
• Take every fruit to your breakfast. For example, Easy
opportunity to Stewed Prunes (page 13) or 1 – 2 kiwifruit a
move your body day.
– activity is good 3. Choose wholemeal or
for your gut! wholegrain breads and
• If constipation crackers with at least 5g of
is an on-going fibre per 100g of food. Check
problem, ask the label on the box or packet.
your GP team for 4. Add extra vegetables to
advice on a fibre soups and casseroles.
supplement.
5. Fill half your plate with
vegetables before adding
your starchy vegetables and
protein (see the healthy plate
model, page 106).
6. Add lentils or split peas to soups and

casseroles.
7. Enjoy vegetables and fruits with their skins

on.
8. Choose high fibre snacks:

a small handful of nuts or a
piece of fruit. Kiwifruit and
prunes (page 13) have a good
laxative effect.
9. Try our bean and tomato

salad (page 27).
10. Snack on a small handful of

raw nuts or a peanut butter
sandwich.

Beans, peas, chickpeas
& lentils
Dried beans
These foods are an excellent source of fibre and

protein, low in fat, easy to cook and inexpensive!
They also look after your health. Eat them
regularly to:
• Help lower your cholesterol.

Peas
• Keep your gut healthy.
• Help prevent certain types of cancer.
• Control your blood sugar and blood pressure.
Lentils
Chickpeas

Tip 10 top tips on legumes
Canned beans are 1. Canned beans are convenient as they are cooked and ready to
convenient, cheap use immediately. Many varieties are now available from the
and just as nutritious supermarket. Dried legumes are cheapest, but they need to
as those cooked be soaked and cooked before eating.
from scratch.
2. Store dried beans in an airtight container in your pantry.
3. If you’re cooking beans from dry, soak them overnight in a big

bowl of water. For a quicker soak, cover with plenty of boiling
water and leave for a couple of hours. Drain and rinse before
cooking.
4. Cook beans on the stove top, in the microwave or in a

pressure cooker.
Cooking time
Legume on a stove top
Red lentils from dried (no soaking required) 15 minutes
Brown lentils and split peas from dried (no 1 hour
soaking required)
Soaked pinto beans ¾ – 1 hour
Soaked black beans 1 hour
Soaked borlotti, cannellini, lima, red kidney 1 – 1½ hours
beans and chickpeas
5. Cooked beans will keep in the freezer for up to 6 months.
6. Leftovers can be stored in the fridge, but need to be used

within two days.
7. Adding legumes to a dish is a great way to make a meal go

further:
• Brown lentils to mince
• Chickpeas to a casserole or salad
• Cannellini beans to a sausage casserole
• Go vegetarian for a meal and use legumes as the main
protein food
8. Blend chickpeas or cannellini beans with garlic and lemon

juice for a great homemade dip – much cheaper than bought
versions! See our hummus recipe on page 37.
9. Check out our vegetarian recipes that use legumes, pages 36

– 43.
10. If you have just started using legumes, gradually increase the
amount you eat. This will give your body time to adjust.

10 ways to BOOST
vegetables &
fruit intake
1. Add fresh, canned or stewed

fruit to your breakfast cereal or
muesli. You could try stone fruit
and berries in summer, kiwifruit,
apples and pears in autumn and
winter, and bananas all year
round!
2. Try mashed banana, sliced tomato, or mashed

avocado on your toast.
3. Add extra vegetables to ready prepared soups.
4. If you are having a ready-prepared frozen meal, have

a serve of cooked frozen vegetables on the side.
5. Cook extra roast vegetables and enjoy as a salad

the next day. Try our roast vegetable salad recipe on
page 31.
6. Jazz up cheese on crackers by adding sliced tomato,

cucumber, red pepper, avocado or pickled onions.
7. Making yourself an omelette? Add finely sliced

mushrooms, red onion or red pepper.
8. Try the Senior Chef recipes for homemade mini

quiches (page 80), macaroni cheese (page 89) and
stir-fry (page 74). All use extra vegetables!
9. Make a vegetarian pizza by

using a pita bread – spread
with your favourite chutney or
relish and top with finely sliced
mushrooms, onion, tomatoes
and feta cheese.
10. Replace a cup of tea or coffee

with our fruit smoothie on page
13.

Planning & budgeting

10 ways to
shop & cook for one
1 Plan your week’s meals and make a shopping list. Check your
cupboards and think ahead about the week’s meals so you know what
to buy. Think about your main meals for the week and plan what protein
+ carbohydrates + vegetables you are going to have. You could draw up
a grid so it’s easy to plan. Plan to have a couple of nights off cooking by
using up leftovers or buying a ready-prepared meal. Plan a day when you
can share a meal with friends or family.
Protein Carbohydrates Vegetables Shopping List

• Meat/Fish • Bread • Carrots
• Legumes • Rice/Pasta • Broccoli
• Eggs • Potatoes • Cauliflower
• Milk products • Kumara • Zucchini
• Etc. • Etc. • Etc.

Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal 7
2 Keep your shopping list handy so you

can add to it as you remember things
you need.
3 Take a family member or friend to

help with shopping and transport or
shop on-line for home delivery at
www.shop.countdown.co.nz. Ask for
help if you are unsure how to use the
website.
120 Planning & budgeting

4 Have a good store of non-perishable
foods in your pantry. Include: 6 Handle leftovers safely by using the
2-2-2 rule: 2 hours at room temperature,
• Dry foods like rolled oats, rice and 2 days in the fridge and 2 months in the
pasta freezer. Reheat leftovers or frozen foods
until they are piping hot.
• Breakfast cereals
• Crackers
• Milk – keep some powdered milk or

long-life milk in case you run out
7 Meals don’t need to be cooked or eaten
with a knife and fork to be nutritious
and satisfying. Check out our easy meal
• Canned food such as baked beans, ideas on pages 78 – 89.
creamed corn, fruit, soup and canned
fish such as salmon, tuna or sardines
• Spreads for bread and toast

8 Make the most of your mealtime by
setting the table, playing some nice
• Frozen food such as frozen music, sitting by a window.
vegetables, ice cream, crumbed fish,
bread, pita bread and rolls. Store
9
your bread in the freezer and just Get your kitchen mojo back by
take out what you need for the day. attending a cooking class, swapping
That saves your bread going mouldy! recipes with friends or loaning a
Twenty million loaves of bread are cookbook or magazine from the library.
wasted in New Zealand each year!
5 Cook once, eat twice. Save time and

energy by preparing and cooking more 10 Accept invitations to eat out or
invite a friend to share a meal with
than you need for one meal. Chill or you. Sharing meals with others is
freeze the rest in meal sized portions. good for your health!
Casseroles, stews, pies, soups and
sauces freeze well. Remember to label
the containers with a date.

10 ways to be
supermarket savvy
1 Take your shopping list and know your
way around
Supermarkets are laid out to encourage
unplanned spending. Stick to your plan
and shopping list! The most expensive
items are at eye level – look higher and 3 In the vegetable and fruit section...
• Buy varieties in season.
lower for cheaper options. • Pre-packaged salads and cut
vegetables are great as you are half
2 Is it really a special?
Products on special are not always the
way there with the preparation. They
can be more expensive but it may
best value for money – compare unit mean you don’t waste food, which
prices at the bottom of the price ticket. saves money.
Don’t be fooled by a big “special” sticker
• For potatoes and onions only buy
– it may not be the cheapest option!
what you need. Compare the
price per bag versus buying a few
1kg
individually. It may save on waste in
$6.00 ea
the long run.
$0.60/100g
4 In the meat and fish department...

• Remember, bones, skin and fat add
extra weight. You will pay for this.
600g • Look for specials and items reduced

$4.30 ea to clear. Remember if you are not
$0.72/100g going to eat it within the “Use-By”
date put it in your freezer.
• If portions are too big, buy and

freeze portions to suit. Or ask your
supermarket if they would package
smaller amounts for you.
5 In the bulk bins...

• Bring your own containers or bags.
• Buy as much as you need from the

bins. Do check prices, as the same
packaged product may be cheaper.
Buying smaller quantities from the
bulk bins will reduce waste.

8 Breads & Crackers
• Don’t judge a loaf of bread by how
it looks! Check out the fibre content
– look for breads with >5g fibre per
100g. This guide is often met by
cheaper generic brands. This guide
can also be used for crackers.
• Keep your bread in the freezer and
6
pull out what you need for the day. To
Canned foods
stop slices of bread freezing together,
• Choose foods canned in juice or
gently bang the loaf of bread on the
water, rather than syrup, oil or brine.
bench to separate the slices before
• Keep an eye out for canned fruit on you put it in the freezer. This means
special. You can add some fresh fruit that you will easily be able to pull
to make a super fruit salad, have out a slice or two without having to
some with yoghurt as a snack, or defrost the whole loaf.
enjoy with your porridge or cereal for
9
breakfast. Milk & milk products
• Keep a supply of canned foods for • Fresh milk and cheese freeze well.
days when it’s difficult to get out or • Always check the “Best Before” date
you don’t feel like cooking. This could of milk products.
include baked beans, chilli beans,
soups, creamed corn or canned fish. • Do not leave fresh milk on the bench.
Use then refrigerate immediately.
• Make your meals go further by adding
canned lentils or beans to casseroles • Powdered milk is more affordable
and stews. This will save you money than fresh milk. Once opened store it
and increase your fibre intake! Try in an airtight container in the fridge.
our savoury mince recipe on page 65. • Budget brands of cheese are
Find more ideas for using beans and often less expensive while just as
lentils on pages 36 – 43. nutritious. Grated cheese goes a lot
further, so look out for specials on
7 Breakfast cereals
• Wholegrain oats and Weet-Bix are
pre-grated cheese, or buy a block to
grate and freeze.
great options and low-cost. Try our
toasted muesli or overnight oats on
pages 11 and 12. 10 Frozen food
• If you have the freezer space, keep
a variety of frozen vegetables,
• Packaged breakfast cereals can be
fruit, ready-made meals, desserts,
very high in sugar. Look for ones that
frozen fish, bread and rolls. Frozen
are <10g per 100g sugar or <25g per
vegetables and fruit are just as
100g if the cereal contains dried fruit.
nutritious as fresh.
• For extra fibre buy some bran flakes,
• Larger packages are often cheaper.
wheat germ or some seeds to
sprinkle on your cereal. • Keep open packets well sealed in the
freezer to avoid freezer burn.

Reading
food labels
Food labels provide information so you can

make informed choices about food and
drinks. Food labels can help you:
• Know what ingredients are in your

food.
• Compare and choose products more

easily.
• Choose foods with a little or a lot of

nutrients that are of interest to you.
Nutrition Information Panel Guide

Use the per 100g column to
Per Serve Per 100g compare products, as serving
sizes may differ.
Energy (kJ) 890 1060
Total Fat
Protein (g) 8.0 9.5 Choose less than 10g/100g
Fat Saturated Fat

• Total (g) 2.7 3.2 Choose less than 2g/100g
• Saturated 0.4 0.5
Sugars
Carbohydrate
Choose less than 10g/100g
• Total (g) 36.5 43.4
• Sugars 2.3 2.7 Fibre
Dietary fibre (g) 4.8 5.7 Choose more than 5g/100g
Sodium (mg) 336 400
Sodium
Choose less than 400mg/100g
Note: Choose the product that is closest to meeting the guidelines above.

A Index
Ambrosia 99 Bone health 111 - 113
Apple, date and cinnamon muffins 92 Breakfast cereals 10 - 12, 107
Apples, spiced baked 103 Broccoli and blue cheese soup 18 - 19
Broccoli, blue cheese and walnut pizza 85-87
B Brown rice with roast vegetables

Budgeting
33
120 - 123
Baked apples 103 Burritos 57
Baked bananas 102
C
Baked fish 46 - 47
Baked pears 98
Baked potatoes 84 Calcium 111 - 113
Carrot and haloumi fritters 82
Baking Carrot and red lentil dhal 41
Apple, date and cinnamon muffins 92
Banana, coconut and walnut loaf 96 Casseroles
Banana, walnut and raisin muffins 92 Basic casserole 70
Bliss balls 94 Beef, orange and prune 70 - 71
Blueberry muffins 92 Mexican beef and bean 70 - 71
Chocolate brownies 97 Pumpkin and chickpea 42
Date and apple cake 91
Cauliflower cheese 88
Banana, coconut and walnut loaf 96
Banana, walnut and raisin muffins 92 Chicken
Bananas, baked 102 Chicken and chilli beans 56
Bean salad 27 Chicken and corn soup 60
Chicken and pumpkin curry 54
Beef Chicken and cranberry pizza 60
Beef, orange and prune casserole 70 - 71 Chicken grain bowl 61
Chilli con carne 67 Chicken noodle salad 61
Hamburgers 68 - 69 Chicken sandwiches 60
Italian meatballs 68 - 69 Chicken wraps 61
Koftas 68 Honey glazed chicken drumsticks 55
Lasagne 66 Roast chicken 58
Meat loaf 68 - 69 Sweet and sour chicken 62
Meat patties 68
Meatballs 68 - 69 Chickpeas
Moroccan mince 67 Hummus 37
Pan-fried steak 73 Pumpkin and chickpea casserole 42
Savoury mince 65
Shepherd’s pie 66 Chilli bean pizza 85 - 87
Spaghetti Bolognese 67 Chilli beans and chicken 56
Chilli con carne 67
Bliss balls 94 Chilli ginger sauce 74
Blueberry muffins 92 Chips 49
Bolognese sauce 65
Chocolate brownies 97 Omelette 81
Coleslaw 26 Scrambled 15
Constipation 114 - 115
F
Cooking for one 120 - 121
Corn fritters 82
Courgette and feta fritters 82 Fats 110
Crisps, pita 39 Fibre 114 - 115
Crumble, fruit 95
Fish
Curries Asian baked salmon 45
Indian eggs 43 Baked fish 4 ways 46 - 47
Lentil curry 43 Crumbed fish and chips 48 - 49
Thai red curry 64 Fish pie 52
Pan fried fish with ginger sauce 50
D Food labels 124

Date and apple cake 91 Food safety 7-8
Frittata 33
Desserts
3-layered desserts 100 Fritters
Ambrosia 99 Carrot and haloumi 82
Baked bananas 102 Corn 82
Fruit crumble 95 Courgette and feta 82
Mango gelato 104 Vegetable 82
Slow baked pears 98
Spiced baked apples 103 Fruit crumble 95
Trifle 101
Dhal, carrot and red lentil 41 G

Gelato, mango 104
Dips
Hummus 37 Ginger
Mexican bean dip 38 Marinade 47
Pea pesto 40 Sauce 50
Dressings Grain bowl, chicken 61

Balsamic dressing 34 Green salad 25
Creamy salad dressing 35
H
Lemon and garlic dressing 35
Sweet Asian dressing 34
Hamburgers 68 - 69
Dried peas, beans and lentils 116 - 117 Healthy eating for older adults 105 - 118
Healthy plate model 106 - 107
E
Hummus 37
K
Eggs 14
Indian 43
Kitchen basics 4-8
126 Index Koftas 68
L
Muffins
Blueberry 92
Lamb Banana, walnut and raisin 92
Koftas 68 Apple, date and cinnamon 92
Sticky, dippy lamb chops 72
Lasagne 66 N
Leek and potato soup 23 Nutrition Information Panel 124
O
Lentils
Carrot and red lentil dhal 41
Indian eggs 43 Oats
Lentil and vegetable soup 19 Overnight oats 12
Lentil curry 43 Porridge 10
Toasted muesli 11
M Omelette, Cheese 81
Macaroni cheese 89 Omelette, Spanish 32
Mango gelato 104 Oven temperatures 5
P
Marinades
Ginger 47
Lemon and herb 47 Pea and corn soup 18 - 19
Oriental 47 Pea pesto 40
Spicy 47 Pears, slow baked 98
Pita crisps 39
Measuring 5
Meatballs 68 - 69 Pizza
Meatloaf 68 - 69 Broccoli, blue cheese and walnut 85 - 87
Meat patties 68 Chicken, cranberry and brie 85 - 87
Milk and milk products 112 Chilli bean pizza 85 - 87
Mediterranean 85 - 87
Mince Roast vegetable 32
Chilli con carne 67
Hamburgers 68 - 69 Planning meals 120 - 123
Italian meatballs 68 - 69 Plate model 106 - 107
Koftas 68 Porridge 10
Lasagne 66
Meat loaf 68 - 69 Potatoes
Meat patties 68 Tuna baked potatoes 84
Meatballs 68 - 69
Moroccan mince 67 Protein 108 - 109
Savoury mince 65 Prunes 13
Shepherd’s pie 66
Spaghetti Bolognese 65 Pumpkin
Pumpkin and chickpea casserole 42
Minestrone soup 21 Pumpkin soup 18 - 19
Moroccan mince 67
Muesli, toasted 11 Easy Recipes for One or Two 127
Q
Smoothie 13
Quiches, vegetable 80 Soups

Basic soup 18
R
Broccoli and blue cheese soup 18 - 19
Chicken and corn soup 60
Reading food labels 124 Curried kumara soup 20
Leek and potato soup 23
Recipes Lentil and vegetable soup 18 - 19
Reading 6 Minestrone soup 21
Scaling down 7 Pea and corn soup 18 - 19
Pumpkin soup 18 - 19
Red lentil dhal 41 Vegetable soup 22
Rice 76 - 77 Spaghetti Bolognese 67

Brown rice with vegetables 33 Spinach, pear and walnut salad 28
Fruity brown rice salad 29 Steak, pan-fried 73
Supermarket shopping 122 - 123
Roast chicken 58 - 59 Sweet and sour chicken/pork 62
S T
Salad dressings Tacos 57
Balsamic dressing 34 Thai red curry 64
Creamy salad dressing 35 Toasties 79
Lemon and garlic dressing 35 Trifle 101
Sweet Asian dressing 34 Tuna baked potatoes 84
Salads
Bean salad 27 V
Chicken noodle salad 61 Vegetable fritters 82
Coleslaw 26 Vegetable quiches 80
Green Salad 25 Vitamin D 111
Fruity brown rice salad 29
Roast vegetable salad
Spinach, pear and walnut salad
31
28 W
Wedges 49
Salmon, Asian baked 45 Wholemeal pita crisps 39
Sauces Wraps
Honey soy 74 Chicken 61
Satay 74 Roast vegetable 33
Chilli ginger 74
Scaling down a recipe 7

Shepherd’s pie 66
Shopping for one 120 - 123
128 Index

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This is not just linked to the nutrients in home-cooked meals, but is

“It has become clear that cooking is a healthy behaviour.

Improving health-expectancy and minimising the risk of malnutrition

Planning & budgeting 119

10 ways to shop & cook for one 120

Easy Recipes for One or Two 3

4 Kitchen basics & food safety

Moderate oven 170 – 190°C

Cool oven 150 – 160°C

Very cool oven 110 – 140°C

Easy Recipes for One or Two 5

2. Read it again so you are familiar with the order of events,

3. Think about the order of events – do you need to preheat an

4. Gather your equipment.

5. Gather your ingredients.

6. Ingredients are listed in the order they are used. Before

7. Measure, measure, measure – a tablespoon or a cup means to

Food safety versus

Tips for scaling down

• Add seasonings a little at a time – you may need a little

• Use smaller dishes and pans for smaller quantities.

• To halve three eggs, use two and decrease the liquid by 2 –

• Check to see whether your dish is cooked 5 – 10 minutes

• Keep notes about what works and what doesn’t so you

Easy Recipes for One or Two 7

8 Kitchen basics & food safety

Easy Recipes for One or Two 9

3. Add to oat mixture and stir through.

4. Cook for at least 1 hour, stirring every 10 minutes.

5. Turn oven off and leave muesli to cool in oven.

6. Store in an airtight container and serve with fresh or stewed

Easy Recipes for One or Two 11

1. Place oats, milk and yoghurt into a container with a lid.

• Lemon rind or juice

Easy Stewed Prunes

4. Allow the egg to

• With grilled 4. Serve immediately.

Easy Recipes for One or Two 15

• Baked beans on toast

• Oat pancakes with fruit and yoghurt

Other Breakfast Ideas

• Leftover rice and vegetables from the night before

• Tomato and avocado on toast

• Omelette (recipe on page 81)

Easy Recipes for One or Two 17

Chopped vegetables e.g. carrot,

1. Add oil to a large saucepan, add onion and • 2 days in the

3. For a creamy soup, cool a little, then blend

• Use pumpkin as your vegetables and add one chopped

• Flavour up with ¼ teaspoon nutmeg or 1 teaspoon of

• For extra texture, top with some toasted pumpkin seeds.

Lentil & Vegetable Soup

• Use 2½ cups of stock instead of 3 and add a can of

• If you like a curry flavour, add 1 – 2 teaspoons curry

Pea & Corn Soup

• If using canned corn, use the liquid from the can to

• Serve either unblended (chunky), slightly blended