Friday, November 20, 2009

Soy beef with tatsoi salad

This Asian-style beef salad is high in iron and low in carbs.

Ingredients (serves 4)

  • 600g piece eye fillet steak, sinew removed
  • 1/4 cup (60ml) soy sauce
  • 1 tsp peanut oil
  • 2 cups bean sprouts, trimmed
  • 3 spring onions with bulb, thinly sliced
  • 80g baby tatsoi leaves* or baby Asian salad leaves*
  • 1/2 firmly packed cup coriander leaves
  • Dressing

  • 1 small red chilli, seeds removed, thinly sliced
  • 2 tbs fish sauce
  • 1 tbs peanut oil
  • 1/4 cup (60ml) lime juice
  • 1 tsp caster sugar


  1. Cut the steak into two long strips, then toss with the soy sauce and marinate at room temperature for 5 minutes.
  2. Heat oil in a large non-stick frypan over medium-high heat. Add steak and cook for 3 minutes each side until rare and slightly charred, or until cooked to your liking. Transfer to a plate and rest for 10 minutes.
  3. Meanwhile, whisk the dressing ingredients in a large bowl. Add sprouts, onion, tatsoi and coriander. Thinly slice the beef and add to the salad, toss gently to combine and serve immediately.

Notes & tips

  • * Tatsoi and Asian salad leaves are from greengrocers and selected supermarkets.

What's in season - November

Chinese greens

Whether they're stir-fried, gently steamed or added to soup, Chinese greens are an easy-to-prepare and nutritious addition to many meals.
Many Chinese greens are members of the crucifer family and have been cultivated since the fifth century. It has only been in the last decade or so that we have been introduced properly to them in mainstream greengrocers, and Australians have since embraced their use in many meals. Each vegetable has more than one name due to the different Chinese dialects, which can be confusing. Chinese greens are high in vitamins A and C, and are deliciously crunchy and nutritious when eaten raw or quickly stir-fried or steamed.


Tatsoi: Has a mild flavour and can be used raw or cooked. Its leaves are darker and smaller than other Chinese greens and have distinctive long, white stalks.
Baby tatsoi: Leaves are used in salads and can be snipped straight from the punnet for a garnish.
Bok choy: Also known as pak choy or Chinese cabbage, it has dark-green leaves and a white stalk.
Baby bok choy: The most common Chinese green, it is light green and usually sold in bunches of three.
Choy sum: Produces small yellow flowers, which gives it its other name of Chinese flowering cabbage. Its long, pale stalks and fragile leaves are suited to stir-frying and steaming.
Hong Kong choy sum: This smaller variety has very thin stalks and is delicate in flavour.
Gai lan: Often referred to as Chinese broccoli. The best method of cooking is to quickly stir-fry or blanch to retain its crisp texture.
Chrysanthemum leaf: Featuring a taste similar to spinach, this green is a great addition to soups.

Buying and storing

  • When buying, look for firm stalks that are bright in colour and blemish free. The leaves should be free of bruising or wilting.
  • Store in plastic bags in the crisper section of the fridge to keep them fresh. They should then be used within three days of purchase.
  • When preparing Chinese greens for cooking, cut off the base where the stalks join and separate the leaves for washing. Alternatively, greens such as baby bok choy can be cut in half and rinsed under cold running water.

Tips & facts

  • Chinese greens pair well with soy sauce, oyster sauce, sesame oil, shaoxing wine, chicken, pork, seafood, garlic, ginger, chilli, noodles, rice, fermented soybeans, green onions, tofu, butter, Chinese five spice and Sichuan pepper.
  • When cooking Chinese greens you don't have to use an Asian approach. They are also lovely sautéed in a little butter with fresh herbs, as you would cook other vegetables.
  • Gai choy, has a distinctive mustard taste which is why it is also known as mustard green. Its flavour makes it perfect for pickling. Pickled vegetables are a great match for many Asian dishes.
  • Chinese greens are best cooked quickly and at a high temperature. Blanch them quickly, stir-fry in a wok or steam. They should be cooked at the last minute.
  • The Chinese love their greens so much, they eat on average one kilogram per day.

Thursday, November 19, 2009

Carambola iced tea

Preparation Time 

30 minutes

Ingredients (serves 4)

  • 1 carambola (star fruit), sliced crossways into 5mm slices
  • 2 tbs fresh lemon juice
  • 18g (1/4 cup) Ceylon orange pekoe tea (Twinings brand)
  • 1/3 cup firmly packed fresh mint leaves
  • 2 tbs caster sugar
  • 1.75L (7 cups) boiling water


  1. Place carambola slices on a baking tray and drizzle with half the lemon juice. Cover with cold water and place in the freezer for 6 hours or until frozen.
  2. Combine tea leaves, mint and sugar in a large heatproof bowl and pour over the boiling water. Set aside for 15 minutes to brew. Strain tea through a fine sieve into a large jug and add remaining lemon juice. Set aside for 30 minutes to cool.
  3. Pour tea into tall glasses. Remove carambola ice from the freezer and break into pieces, with one carambola slice in each piece. Place a few pieces in each glass and serve immediately.

Notes & tips

  • Allow 6 hours freezing, 15 mins standing & 30 mins cooling time

What's in season - November


Commonly called starfruit, the carambola originated from the tropics of Sri Lanka, Indonesia and Malaysia.

What is it?

Carambola is a pale-yellow to green fruit with ribbed edges and firm flesh. When sliced horizontally, it looks like a star.

Is it good for me?

It's a good source of potassium and vitamin C, and a source of dietary fibre.

Buying and storing

Look for firm, evenly coloured fruit that's free of blemishes. Store green fruit at room temperature. Once it turns yellow, store in the fridge for up to one week.


Rinse in cool water and trim the edges of the five ribs before slicing.

Cooking tips

  • Slice crossways and combine with passionfruit and papaya for a refreshing fruit salad. Serve with yoghurt.
  • Slice crossways into star shapes and serve as "crackers" on a cheese platter.

Wednesday, November 18, 2009

Corned Beef

Tonight's dinner is Corned Beef crockpot style.

A big hunk of corned beef
(mine was about 2 kgs)
3 tblspns of brown sugar
1 cup of vinegar
Water to cover beef
Cook for 8 hrs slowly


Edited to update with dinner plated.
Sorry took photo with my phone.

Creamy mashed potato, steamed beans and carrots
and melt in your mouth Corned Beef.

Tuesday, November 17, 2009

Steak and asparagus salad

Preparation Time 

12 minutes

Cooking Time 

6 minutes

Ingredients (serves 4)

  • 3 sirloin steaks
  • oil, for brushing
  • 75g cherry tomatoes, halved
  • 1 bunch asparagus, trimmed
  • 100g baby spinach
  • Dressing

  • 2 tablespoons oil
  • 1 1/2 teaspoons dijon mustard
  • salt and cracked black pepper


  1. To make the dressing, whisk together the oil, dijon, salt and pepper. Set aside.
  2. Cut fat from steaks and brush with oil, salt and pepper. Heat a non-stick frying pan to medium-high and cook steak to your liking. Remove from heat, cover and set aside.
  3. Blanch the asparagus spears in boiling water then plunge into iced water. Set aside.
  4. Drain asparagus, toss with spinach and tomatoes, and divide between four plates. Slice steak and place on top of salad. Add dressing and serve.

What's in season - November


There are three varieties of asparagus: green, white or purple. White asparagus is similar to green, although it's not exposed to sunlight. Purple asparagus is sweeter.

Is it good for me?

Asparagus contains dietary fibre, beta carotene, vitamin E and folate.

Buying and storing

Look for bright spears with compact tips. Trim ends and stand in a glass with 1-2cm of water. Cover with a plastic bag and store in fridge for up to five days.


Snap off woody ends. Tougher spears also need peeling.

Cooking tips

  • Blanch, slice and add to scrambled eggs.
  • Dress white asparagus with hollandaise.
  • Brush spears with olive oil and cook on the barbecue for a few minutes.

Monday, November 16, 2009

Blueberry Scones


  • 250g strong (baker's) plain flour
  • 1/2 tsp bicarbonate of soda
  • 1 tsp ground cinnamon
  • 50g unsalted butter, chilled, diced, plus extra to serve
  • 50g caster sugar
  • 1 punnet (125g) blueberries
  • 175ml buttermilk


  1. Preheat the oven to 200°C. Dust a large baking tray with flour.
  2. Sift the flour, bicarbonate of soda, cinnamon and 1/2 teaspoon of salt into a large bowl and mix well. Add the butter and use your fingertips to rub it into the flour until the mixture resembles fine crumbs. Stir in the sugar, blueberries and buttermilk, and mix to form a dough.
  1. Dust your hands with flour and form the dough into a 20cm round. Mark 8 wedges in the dough with a knife. Bake for 20-25 minutes or until light golden. Allow to cool, break the scones into 8, then split in half and spread with butter.

What's in season - November


Native to North America, blueberries are one of very few foods that are naturally coloured blue.

What are they?

Blueberries are small in size with smooth dark skin that's covered in a fine white powder known as "bloom".

Are they good for me?

Blueberries are a good source of vitamin C and dietary fibre, and provide the body with beneficial anti-oxidants.

Buying and storing

Look for firm, plump berries. To store, place in a single layer on a plate lined with paper towel. Cover with plastic wrap and store in the fridge for up to five days.


Rinse under cool water and enjoy.

Cooking tips

  • Fill bought pastry tart cases with fresh ricotta. Drizzle over honey and top with blueberries.
  • For a delicious fruit salad, toss blueberries, lychees and raspberries in a bowl. Serve in a halved coconut shell.

Friday, November 6, 2009



The globe artichoke is a flower with several layers – green outer petals, purple inner petals, a hairy, inedible ‘choke’ and a tender heart. The edible parts are the heart, stem centre and base of the petals. The heart is also available canned in brine or marinated in oil.

Look for small to medium-sized bright, heavy artichokes with tightly closed leaves and a fresh-looking stem.

Artichokes are a rich source of soluble fibre, which helps maintain blood glucose
levels and bowel health. They’re also high in vitamin K, vitamin C and folate.
Refrigerate artichokes in a plastic bag for up to one week.

Preparation, cooking, eating
Use stainless steel when preparing or cooking fresh artichokes, as aluminium and iron cause discolouration. Remove outer petals. Slice off the top third of the artichoke to expose the centre. Rub cut surfaces with lemon juice. Boil for 30 minutes or until base is tender. Remove a petal. Dip white base in sauce (optional). Place in mouth and pull through closed teeth to remove flesh. Discard petal. Repeat. Remove and discard the choke. Scoop out the edible heart.

Artichoke, bean & feta salad

Artichoke, bean & feta salad

Preparation Time - 30 minutes
Cooking Time  - 17 minutes

Ingredients (serves 8)
  • 8 globe artichokes
  • 1 lemon, juiced
  • 1 x 500g pkt frozen broad beans, thawed, peeled
  • 350g green beans, topped, tailed
  • 60ml (1/4 cup) olive oil
  • 2 tbs fresh lemon juice, extra
  • 1 tbs tahini (sesame paste)
  • 1 garlic clove, crushed
  • Salt & freshly ground black pepper
  • 200g feta cheese, crumbled
  • Trim each artichoke stem to 3cm. Peel away the 2 layers of outer leaves (or until the base of leaves are yellow/green in colour). Cut each artichoke in half and remove choke (furry part) near base of leaves. Place in a large bowl of water and add lemon juice.
  • Cook broad beans and green beans in a large saucepan of salted boiling water, uncovered, for 7 minutes or until tender. Drain and refresh under cold running water. Drain well. Place in a large bowl and set aside until required.
  • Drain artichokes and cook in a large saucepan of salted boiling water, uncovered, for 10 minutes or until tender when pierced with a skewer in the thickest part. Drain and refresh under cold running water. Add to the bowl with the green beans and broad beans.
  • Combine the olive oil, extra lemon juice, tahini and garlic in a small bowl. Taste and season with salt and pepper.
  • To serve, place the artichoke, green beans and broad beans on serving plates. Top with the crumbled feta and drizzle with the tahini dressing.
Notes & tips
Note: You can prepare this recipe to the end of step 3 up to 6 hours ahead. Place in an airtight container and store in the fridge. Continue from step 4 just before serving.

Thursday, November 5, 2009


Go bananas and enjoy one of the oldest known fruits.
Thought to be native to South-East Asia, the banana is one of the oldest known fruits. There are hundreds of types of bananas, but in Australia the most common varieties are the cavendish and the lady finger.
High in natural fruit sugars, vitamins B6 and C, and potassium, this fat-free fruit is a great high-energy snack.

Bananas are available from supermarkets all year round, but are at their best in summer and autumn. Look for firm fruit with unblemished skin.

Store at room temperature out of direct sunlight. Keep bananas away from avocados, apples and other fruits that release ethylene gas, which accelerates ripening.

Bananas are usually eaten raw, but they can also be fried and served with ice-cream, or mashed and added to cakes. Great with cream, maple syrup, honey, cinnamon, chocolate and yoghurt.

Banana cake with passionfruit icing

Banana cake with passionfruit icing
Preparation Time - 20 minutes
Cooking Time - 40 minutes

Ingredients (serves 8)

  • Melted butter, to grease
  • 125g butter, softened
  • 155g (3/4 cup, firmly packed) brown sugar
  • 2 eggs
  • 300g (2 cups) self-raising flour
  • 50g (1/3 cup) plain flour
  • 1 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • 160ml (2/3 cup) buttermilk
  • 2 large overripe bananas, mashed

Passionfruit icing

  • 25g (1/3 cup) shredded coconut
  • 125g cream cheese, at room temperature
  • 80g (1/2 cup) icing sugar mixture
  • 2 tbs unstrained passionfruit pulp


  • Preheat oven to 180°C. Brush an 11 x 21cm (base measurement) loaf pan with melted butter to lightly grease. Line the base and 2 opposite long sides with non-stick baking paper, allowing it to overhang slightly.
  • Use an electric beater to beat together the butter and sugar in a large bowl until pale and creamy. Add the eggs, 1 at a time, beating well after each addition until just combined.
  • Stir in half the combined flours, and half the cinnamon and ginger until just combined. Stir in buttermilk, remaining combined flours, cinnamon and ginger, and banana until combined. Spoon into prepared pan and smooth the surface.
  • Bake in preheated oven for 40 minutes or until a skewer inserted into the centre comes out clean. Remove from oven. Set aside in the pan for 5 minutes before turning onto a wire rack for 30 minutes or until cooled completely.
  • Meanwhile, to make the passionfruit icing, heat a small non-stick frying pan over medium heat. Add the coconut and cook, stirring, for 2 minutes or until toasted. Remove from heat. Use an electric beater to beat together the cream cheese, icing sugar and passionfruit pulp in a large bowl until pale and creamy.
  • Place the cake on a serving platter. Use a round-bladed knife to spread the icing over the cake. Sprinkle with coconut and cut into slices to serve.

Notes & tips

  • This cake will keep in an airtight container out of direct sunlight for up to 3 days.
  • You'll need 2 passionfruit for this recipe.

Wednesday, November 4, 2009

Corned Beef Fritters

  • 1 cup self-raising flour
  • 1 cup milk
  • 1 egg
  • Salt
  • Diced corned beef
  • Oil

  • Sift flour into bowl and make a well
  • Slowly pour in milk and mix
  • Beat egg - add and mix
  • Mix until smooth - all lumps removed
  • Add beef
  • Add oil to frypan
  • Pour batter into frypan (pikelet size)

  • When bubbles have popped, flip over

  • Cook for 2-3 mins more

  • Remove from frypan and drain on paper towel
  • Serve warm

Tuesday, November 3, 2009

What's in season - November

From blueberries to zucchini, find out which fruit and vegetables are at their very best and cheapest in November:
Honeydew melons
Red papaya

Silver beet
Chinese greens
Gai lan (Chinese broccoli)
Green beans
Hass avocado
Spring onions/green shallots
Snow peas
Sugar snap peas
Sweet corn

Source -

Friday, October 30, 2009

Prawns, Scallops, Cream

  • 1 lb. Prawns, shelled and deveined
  • 4 oz. Scallops, cleaned
  • 2 oz. Butter
  • 2 cloves garlic
  • ½ cup dry white wine
  • 1 cup cream
  • 1/4 cup water
  • 1 tbsp. Corn starch
  • 1 tsp. Lemon juice
  • 1 tbsp. Chopped parsley
  • 3 shallots
  • salt and pepper

  1. Melt butter in pan, add crushed garlic and cook 1minute.
  2. Add wine and cream and bring to boil, boil rapidly 3 to 4 minutes.
  3. Combine water and corn starch, pour into cream mixture, stir until mixture boils.
  4. Add lemon juice, salt and pepper.
  5. Add seafood to sauce and cook 2 minutes, stir in parsley and chopped shallots.

I intend to make this very soon (and ask a friend to enjoy it with me). Will post photos when I have them :)

Saturday, August 29, 2009


I love them!

So easy to make and great for birthdays.

More hygenic to eat than a big cake so makes it great to take to kindy and share with other kids.

Just a basic recipe with one majorly requested ingredient .....

Yellow Colouring!

Yep, they all had to be yellow with chocolate icing and sprinkles.

Gotta love a boy who knows what he wants!

They tasted great too :D

Thursday, July 30, 2009

5 Minute Chocolate Mug Cake

4 tablespoons flour
4 tablespoons sugar
2 tablespoons cocoa
1 egg
3 tablespoons milk
3 tablespoons oil
3 tablespoons chocolate chips (optional)
A small splash of vanilla extract
1 large coffee mug
Add dry ingredients to mug, and mix well. Add the egg and mix thoroughly.
Pour in the milk and oil and mix well.
Add the chocolate chips (if using) and vanilla extract, and mix again.
Put your mug in the microwave and cook for 3 minutes at 1000 watts.
The cake will rise over the top of the mug, but don't be alarmed!
Allow to cool a little, and tip out onto a plate if desired.

EAT! (this can serve 2 if you want to feel slightly more virtuous).
And why is this the most dangerous cake recipe in the world ?

Because now we are all only 5 minutes away from chocolate cake at any time of the day or night!

Banana Cake


6 tablespoons butter
3/4 cup sugar
2 eggs
3 medium bananas
2 cups self-raising flour
pinch salt
1/2 teaspoon bicarb soda
2 tablespoons milk


Cream butter and sugar.
Add beaten eggs. Beat well.
Peel and mash bananas. Add to creamed mixture and mix well
Sift flour, salt and soda together.
Fold in dry ingredients alternately with milk to form a soft dough.
Spoon mixture evenly into two greased and lined 18 cm sandwich tins.
Bake in a moderate oven for 25 to 30 minutes.
Cool on a rack.

When cold, sprinkle top with icing sugar.

Wednesday, July 29, 2009


I'm so glad my boys like my cooking.

Tonight was supposed to be Shepherd's Pie but it turned into Spaghetti or as my boys call it -

Such a quick and easy meal and they all ask for 2nds and 3rds.

I'm told that it is even better than the canned stuff hahahaha

It would want to be.

Monday, July 27, 2009

Menu Plan Monday - Toni - 27 July 2009

Monday - Alfredo Pasta & Sausages (Cook sausages, chop small, add to finished pasta)

Tuesday Steak, mashed potato, carrot, corn, beans

Wednesday - Shepherd's Pie

Thursday - Savoury Steak

Friday - Homemade Mini Pizzas

Saturday - Rump Roast & Vegies

Sunday - Bacon & Eggs on Toast, Muffins

Sunday, July 19, 2009


I love having leftovers in the fridge!

Don't you?

It makes it so much easier especially for busy weekends if you don't have to arrange cooking a meal.

The males of my family have had a great weekend eating leftover chicken curry and spiral pasta lasagna (as they call it).

Saturday, July 18, 2009

Fettuccine Alfredo


500g fettuccine or tagliatelle
100g butter
1 & 1/2 cups freshly grated parmesan cheese
1 & 1/4 cups (300 ml) thickened cream
1/4 cup chopped fresh parsley
Salt & Pepper, to taste


Add Pasta to lage pan of rapidly boiling water and cook until just tender. Drain in a colander and return to pan.

While pasta is cooking, heat butter in a medium pan over low heat. Add parmesan and cream, bring to the boil, stirring regularly.

Add parsley, salt and pepper and stir to combine.

Add to pasta and toss well. Serve immediately.

Friday, July 17, 2009

Looking forward to Monday

I am so ready to menu plan again :D

I will once again have a post stroke blog ready for Menu Plan Monday.

Keep watching!

Tuesday, July 14, 2009

Cooking again :D

I am once again in control of my kitchen and it feels good.

Last Wednesday, the Occupational Therapist had a home visit instead of me going to the Rehab centre.

I made rissoles, mashed potato and vegies. Gravy as well of course :D

It felt so good to be making a meal from start to finish all on my own again.

I have another home visit on Friday with the OT but since she said I did so well and didn't say I couldn't, I started cooking by myself yesterday.

Started off easy with corned beef fritters (which we all love) and today I made chicken curry.


Glad to be on the cooking train again :D

Tuesday, June 16, 2009

Still Not Cooking :(

Hey all *waves*

Hope everyone has been cooking up a storm.

I'm still not allowed to cook at the moment.

The sensations in my right side, especially my hand, are very slow at returning so I'm on a heat/hot ban until at least mid-July.


But I have a great friend who has an excellent food blog.

I'd like you all to check it out!

Say hello to Bonnie for me ;)

But keep checking in with me to see what I have for you over the next few weeks.

Tuesday, June 2, 2009

Sorry to go AWOL

I had a Stroke on the 8th of May so currently I'm not cooking. Until I've had therapy to help regain sensation/feeling in my right side - not allowed to cook :(

Hopefully though I'll be able to motivate myself to make some posts.

Monday, May 4, 2009

Monday's Dinner

Tonight we're having left over stew.I made it last night in the pressure cooker.If I had been organised more I would of made it in the slow cooker :DI'll add some pasta to it tonight to make it go further.Even the boys are eager to eat it again.


2kg Rump steak diced
8 Potatoes quartered
2 cups beans (fresh or frozen, however you like)
2 cups carrots
3 cups water

I also add a sachet of Stroganoff seasoning

Once cooker comes to pressure, reduce heat
Cook for 1 hr
Release pressure and remove lid
Add gravy mix to thicken

Thursday, April 30, 2009


On Monday it was our 18th Wedding Anniversary. We decided to go out for lunch on Tuesday when we were childless hehehehehe

We decided to go to the Hog's Breath Cafe.I love this place.
I've never had a bad meal yet.
True to form, the food was magnificent.
I had the plain Rib Fillet with curly fries, vegetables and diane sauce.

Gary had Garlic Mushroom Rib Fillet with mashed potato, vegetables and mushroom sauce.

We were so stuffed we had to walk for a bit after we ate :D

Saturday, April 11, 2009

mmmmm so yummy

Tonight is Roast night and the roast today is Pork.

I love pork especially when its roasted. I'll blow my own trumpet here and say I make a darn good crackling too :D

Potatoes are cooking now.

I can't wait until dinner time mmmmmmmmmmmm

Tuesday, April 7, 2009

Menu Plan Monday ~ Toni ~ 6 April 2009

Monday - Pasta with cheese sauce & ham

Tuesday -
Devilled Sausages

Wednesday -
Crumbed Chicken and vegies

Thursday -
Savoury Steak

Friday -

Saturday -

Sunday -
Eggs on Toast, Muffin

Friday, April 3, 2009

I must say - WOW!

Wow Melbourne. You're a great city to visit.

The foods that we ate last weekend from the various restaurants, eateries, cafes. Oh my gosh, it was devine.

So in saying that, I now have a bit of fodder for blogs :D

I still need to download pictures and scan images so next week I'll start posting with a vengeance.

Thursday, March 26, 2009

A Quickie Post

I know I've been very slack this week in posting but I will make up for it next week :D

I'm off to Melbourne Friday morning and get back Sunday evening.

Until then my friends ...........

Stay safe and happy :D

Monday, March 23, 2009

Menu Plan Monday - Toni - 23 March 2009

Monday - Spaghetti Bolognese

Tuesday - Steak Diane

Wednesday -
Beef Stronganoff

Thursday -
Chicken Curry

Friday -
Homemade Pizza

Saturday -
Roast Pork & Vegies

Sunday -
Scrambled Eggs on Toast

Spaghetti Bolognese

This is such a favourite in my house. All the males love it.

The female doesn't but ........ oh well!!!!

I use :

1kg of mince (ground beef)
1-2 tbspn Worcestershire sauce
1 can tomato soup
2 beef stock cubes
1 tbspn of brown sugar
1 onion
Garlic (to taste)
2 cans of water (use the tomato soup can)

All of that goes in a big saucepan and I "chop" up the mince so its like meatballs (much easier than rolling them lol)

Cook for about 20 mins or until the mince is totally brown.

Add cooked spaghetti, serve onto plates and sprinkle with cheese.

Friday, March 20, 2009

Five Food Groups Series - Number 4

Milk, Yoghurt & Cheese

From an irresistible slice of smoked cheddar with relish, to a fresh strawberry smoothie, or a dollop of yoghurt on sliced ripe mango, there's nothing quite like the creamy, indulgent taste of milk, cheese or yoghurt.

Dairy products can also be enjoyed in a multitude of sweet and savoury ways. Milk can be poured on cereal, added to mashed potato, used to poach fish, or blended in a fruit smoothie. Yoghurt is great as an accompaniment to many savoury dishes - such as couscous or curry - as well as with fruit for a delicious snack or dessert. Cheeses are also fantastic on their own, on top of pasta, in salad, on bread or even as a simple cheese platter.

Better still, when it comes to dairy products there are plenty of different flavours and reduced fat options available - so you can always find one that suits you, and can still enjoy your favourite milk, yoghurt or cheese every day.

Why is this group good for me?

  • Milk, cheese and yoghurt are high in calcium, which is essential for healthy bones and teeth. Calcium helps young bones grow strong.
  • Dairy products are also an excellent source of protein - which helps our body's cells grow strong and healthy and riboflavin and vitamin B12, two of the B group vitamins.

Fresh food tips

How many serves a day do I need?

You should have at least 2 serves of dairy produce every day. Fat-reduced products are recommended for those over 2 years of age. One serve is equivalent to:

  • 40g of cheese
  • 200g tub of yoghurt
  • 250ml of milk or fortified soy milk.
  • 250ml of custard

Fresh food tips

Enjoy a fresh fruit smoothie with your breakfast. Combine a banana, 1 cup of skim milk, 1/3 cup of natural yoghurt, 1 teaspoon of honey and 1-2 tablespoons of wheat-germ in a blender, whiz and drink!
Rich in iron and protein, these foods provide us with the strength and stamina our bodies need for everyday activity.

Try to choose lean cuts of meat or chicken wherever possible, and match this with a healthy preparation method such as stir-frying, grilling or poaching - which don't need extra oil.

Eggs, nuts and legumes - such as chickpeas and lentils - also make fantastic, easy alternatives to meat.

Barbecue slices of haloumi on a hot grill and serve sliced with kalamata olives and quartered Roma tomatoes in a Greek salad.

Spice up a cheese platter with fresh dates, halved and topped with slices of blue-vein or cottage cheese.

If you don't like to drink milk on its own, try adding it to cooking. Make a cheesy sauce to serve over vegetables by melting 2 tablespoons of reduced fat butter with flour in a saucepan, and adding 1 cup of skim milk and 1 cup of low fat grated cheddar

Wednesday, March 18, 2009

Crumbed Sausages

8 sausages
2 teaspoons flour
6 tablespoons breadcrumbs
1 egg, beaten
Pepper & salt
375ml water
1 tablespoon butter

  1. Prick sausages and roll in seasoned flour
  2. Put egg and breadcrumbs into separate shallow dishes
  3. Roll sausages into egg, then roll into breadcrumbs
  4. Heat butter in frying pan
  5. Place sausages in frypan and cook for 15-20 minutes or until browned nicely
  6. Lift sausages out. pour off nearly all the fat and add the remainder of seasoned flour in the frying pan.
  7. Stir until brown. Gradually add water and 2 tablespoons tomato sauce if liked. Strain around sausages and serve.
Nice with home-made chips and vegies.

Tuesday, March 17, 2009

Curried Prawns

Oh yummo!

I love prawns :D

Tonight's dinner was curried prawns. Same curry preparations that I use for the curried chicken just using prawns instead.

This time though, I processed the prawns so it was really fine throughout the curry, didn't tell the boys about prawns being in it so they ate it without complaint.

Still haven't told them they ate prawns yet hahahahahahaha

Sunday, March 15, 2009

Slow Cooker

I am loving having a slow cooker. I honestly can't believe I didn't buy one years ago. Everything tastes so much nicer.

Here is my first meal made in my SC. Beef Stroganoff & Rice.

Chicken Curry made a few nights later. Didn't even have to add rice too it, just had some bread on the side.
Can anyone say YUMMY?

Saturday, March 14, 2009

2 weeks in a Row

Now this is a bonus. My mum has invited us for dinner the last two Saturdays. What a score! Last week was Roast Beef (on my menu) and tonight is Roast Pork (also on my menu).

The extra bonus is now I have 2 roasts still in my freezer so I don't have to spend the extra on them for the next two weeks.

Isn't that exciting?

Yeah, glad you agree.

This is approximately $25-30 saving for me already this fortnight and I haven't even stepped outside the door to shop this week.