Have your favourite fruit and increase your bone health at the same time. Experiment with your favourite fruit to create your ultimate
quick and easy snack.
1 pottle low fat berry yoghurt
1 cup trim milk
1 drop of coconut essence
1 teaspoon flavoured milkshake mix
Place all of the ingredients in a blender. Blend until smooth.
Serve in a tall glass with a straw and, if desired, garnish with a sprig of mint.
Add your favourite fruit into the mixture to suit your taste buds.
If you choose not to have cow’s milk products, calcium fortified soy or rice products should be included as substitutes.
Wraps are so versatile and easy, perfect as a snack, or a meal on the run.
1 packet of wholemeal tortilla or naan bread (wraps)
1 Tablespoon oil
1 onion, sliced
400g pork, cut into bite-sized pieces
1 Tablespoon soy sauce
2 carrots, grated
2 cups cabbage, shredded
⅓ cup red capsicum, diced
⅓ cup green capsicum, diced
½ cup Edam cheese, grated
2 Tablespoon balsamic vinegar
2 Tablespoons sweet chilli sauce (optional)
Place the vegetables and cheese in a large bowl. Mix well. Toss in the balsamic vinegar and set aside.
Heat the oil in a fry pan on a medium heat. Brown the onion and then add in the pork. Add in the soy sauce and stir regularly. Cook the pork until the meat is browned. The inside of the meat should be white right through, and the juices run clear.
Place the wrap on a plate and heat in the microwave for 10 seconds. Spread a teaspoon of the hummus and chilli sauce onto the centre of the wrap. Place a small portion of the pork and vegetables in the middle of each wrap, fold in the edges, and roll up.
There is an endless list of fillings you can put into a wrap. Try adding stir-fries, falafel, refried beans, other cuts of meat, salads, and rice. This way, each wrap will be slightly different each time.
Jazz up your roast vegetables by adding a variety of different vegetables, adding colour, flavour, and a boost of anti-oxidants.
4 small-medium sized potatoes (skin on and scrubbed with a scourer to remove dirt)
1 kumara (skin on and scrubbed)
1 celery stick
1 bulb of garlic
Favourite herbs (optional)
Iodised salt and pepper to taste
2 Tablespoon oil
Preheat oven to 220°C.
Chop the vegetables into manageable sized chunks. Try to keep all of the vegetables around the same size for even cooking with the exception of the carrots and celery which can be bigger.
Arrange all of the vegetables except the celery in a large roasting dish. Do not put the vegetables in the same dish with any roast meats. Pour over oil and toss to cover all of the vegetables. Season with salt, pepper, and herbs to taste.
Bake for 30 minutes before adding the celery and bake for a further 20 minutes or until golden and soft. Remove from the oven and allow to cool for 5 minutes. Serve with roast meats, fresh steamed green vegetables, and gravy.
Cook the vegetables in their own dish.
This is a healthier option to the classic waldorf salad which has a high energy, creamy mayonnaise. This version is better for you, and still full of flavour.
2 apples, chopped and left unpeeled
1 lemon, juiced
5 celery sticks, roughly chopped
1 carrot, chopped
1 cup grapes
100g feta cheese, cubed
Salt and pepper to taste
¼ cup vinaigrette or balsamic vinegar
½ cup parsley leaves (optional)
½ cup pumpkin and sunflower seeds (optional)
¾ cup walnuts, roughly chopped
Place the apples in a large mixing bowl and toss through the lemon juice. Then add the other ingredients.
Place in the fridge or serve immediately as a side or a light main dish. Garnish with pumpkin and sunflower seeds.
Don’t forget to put the lemon juice on the apples or they will turn brown.
Jam-packed with energy, this snack is super easy to make and perfect for school lunches or a snack on the go.
1 cup mixed, dried nuts
2 cups mixed, dried fruit
½ cup pumpkin seeds
½ cup sunflower seeds
½ cup chocolate buttons, roughly chopped
¼ cup shredded coconut
Mix all of the ingredients in a large resealable bag or airtight container.
This can be portioned out into smaller containers or bags for midday snacks or served in a bowl for guests.
Keep your portions to a minimum. Dried fruit can be deceiving. Remember that fresh fruit shrinks a lot as it dries so a small handful of dried fruit contains the same energy as the full-sized fresh fruit. Nuts and seeds also contain a lot of energy.
This one-pot-wonder is a great way of preparing a nutritious meal. It’s also a great comfort food with leftovers to freeze for another night.
1 Tablespoon oil
2 onions, chopped
3 garlic cloves, minced
3 celery sticks, chopped
1kg minced beef
100g tomato paste
3 cups beef stock
3 carrots, sliced
2 cups broccoli florets
¾ cup corn kernels—fresh, frozen, or canned
2 cups pasta shells
1 teaspoon basil
¾ cup red capsicum, chopped
¾ cup green capsicum, chopped
Iodised salt and pepper to taste
2 teaspoon cornflour (optional)
Parsley and grated Parmesan or Edam cheese garnish (optional)
Heat the oil in a large saucepan on a medium to high heat. Brown the onions, and then the mince before adding in all of the other ingredients, with the exception of the capsicums and mix well.
Simmer the ingredients for 10 minutes before adding in the capsicums. Cook for a further 5–10 minutes or until the pasta is al dente (almost soft) and the vegetables are soft.
Add more water if needed. You want enough fluid to just cover the ingredients, allowing the pasta and vegetables to simmer and prevent the ingredients sticking to the bottom of the saucepan. If the mixture becomes too watery, combine cornflour and a small amount of cold water and add into the mince mixture.
Serve with grated Edam or Parmesan cheese and fresh parsley.
Use different vegetables depending on the season, such as leeks in winter, and courgettes in summer, or add frozen mixed vegetables.
Fruit kebabs are a simple but effective way to make fruit look appealing. Encourage your kids to help make them— they’re easy.
1 cup plain yoghurt 2 Tablespoon honey
Use your favourite fresh fruit
1 red apple, diced (core removed, skin on)
1 banana, chopped into 2cm thick chunks
2 mandarins, broken into segments
3 kiwifruit, cut into chunks
1 Tablespoon lemon juice
6 bamboo skewers
¼ cup favourite unsalted, unroasted nuts (optional)
Sprig of mint, garnish
Summer suggestions: strawberries, melons, apples, kiwifruit, peaches, oranges, cherries.
Winter suggestions: apples, bananas, pears, mandarins, kiwifruit, grapes, persimmons.
Place the honey in a heatproof cup and heat in the microwave for 30 seconds, or until it has become runny. Allow to cool for a minute, before mixing the honey into the yoghurt.
Cut the fruit into chunks. Place apple and banana in a plastic bag. Pour in the lemon juice. Mix the ingredients in the bag to coat the fruit with lemon juice to prevent it from browning.
Thread the fruit and nuts onto the skewers, alternating between the different types of fruit making a colourful pattern.
Serve with the yoghurt dipping sauce, or pour the yoghurt mix over the kebabs and add the mint to garnish.
For the best effect, these will need to be prepared right before serving. Make up a huge platter of fruits and vegetables and encourage everyone to make their own with their favourite fruits.