Quinoa & Oats Pancake with Corn Salsa
Yield: 10 pcs.
Safety Tip
Often when we cook at home or eat in a restaurant, we have leftovers. To ensure that leftovers are safe to eat, make sure the food is cooked to a safe temperature and refrigerate the leftovers promptly. Not cooking food to a safe temperature and leaving food out at an unsafe temperature are the two main causes of foodborne illness. Safe handling of leftovers is very important to reducing foodborne illness.
Health Tip
Grains and starches are the main source of carbohydrates in our diet. These are rice, bread, and pasta. It is a source of fiber and vitamin B. It is recommended that half of the grains come from whole wheat, such as brown rice, whole wheat bread, and whole-wheat pasta.
Ingredients :
For Quinoa Oats Pancake:
- Oats powdered ½ cup
- Corn meal ½ cup
- White quinoa powdered 1/3 cup
- Rice flour ¼ cup Zucchini 1 nos. Butter milk 1 cup
- Green chilies fine chopped 2 nos. Coriander leaves chopped 1/3 cup Ginger paste 1 tbsp
- Baking soda 1 tsp Lemon juice 1 tsp Salt to taste
- Oil for cooking
For Corn Salsa:
- Corn kernels 2 cups
- Red onion chopped ½ cup
- Red bell pepper chopped ½ cup
- Green bell paper ½ cup Black pepper powder ½ tsp Olive oil 2 tbsp
- Lemon juice ½
- Fresh coriander leaves ½ cup
- Salt as required
Method:
- Wash your hands and make sure that all food preparation surfaces, containers and utensils are clean.
- Grind oats and quinoa separately and make a fine powder and set aside. Grate the zucchini and chop the coriander leaves and green chilies and set aside.
- In a mixing bowl, combine all flours listed, grated zucchini, chopped green chili, salt, ginger paste, chopped coriander leaves and butter milk (little by little) and make a semi thick batter. Keep the batter aside for 25-30 minutes.
- Meanwhile for the salsa chop the anion, coriander leaves, red bell pepper, and green bell pepper. Place them in a mixing bowl with corn kernels. Add olive oil, salt, black pepper and lemon juice into it and mix together.
- Corn salsa is ready. Keep it aside.
- After 30 minutes, add baking soda and lemon juice into batter and mix it nicely.
- Heat a non-stick pan at medium to high heat. Once it is hot, reduce the heat at low to medium heat. Sprinkle some oil in a pan, pour 1/2 cup batter, and spread it slowly in a circular form. Do not make it very thin. Sprinkle some corn salsa on top. Let the pancake cook until bottom part gets a golden color, and the top of the pancake looks dry.
- Flip the pancake very carefully and sprinkle some oil on it. Let it cook for
- 1.5 mins. Flip it again, it should have a golden color, if not, flip it again and let it cook until it has a golden color.
- Quinoa and Oats pancake with corn salsa are ready to serve. arabic
Whole Wheat Pasta with Tomato Sauce
Yield: 8 Portions
Safety Tip
Often when we cook at home or eat in a restaurant, we have leftovers. To ensure that leftovers are safe to eat, make sure the food is cooked to a safe temperature and refrigerate the leftovers promptly. Not cooking food to a safe temperature and leaving food out at an unsafe temperature are the two main causes of foodborne illness. Safe handling of leftovers is very important to reducing foodborne illness.
Health Tip
Grains and starches are the main source of carbohydrates in our diet. These are rice, bread, and pasta. It is a source of fiber and vitamin B. It is recommended that half of the grains come from whole wheat, such as brown rice, whole wheat bread, and whole-wheat pasta.
Ingredients :
For the Tomato Sauce:
- Olive oil 2 tsp
- Garlic (finely chopped) 1 tbsp onion (Finely Chopped) ¾ cup fresh tomato pulp 1 ½ cup Sugar 1 tsp
- Chili Powder ½ tsp
- Salt as required
- Corn flour 2 tsp (dissolved in 2 tsp water)
- Low fat milk ¾ cup
Other Ingredients:
- Whole wheat pasta (precooked) 2 ½ cups
- Olive oil 1 tsp
- Garlic (finely chopped) 2 tsp Dried oregano 1 tsp Chopped capsicum ¼ cup Mushroom ¼ cup
- Dry red chili flakes (paprika) 1 tsp
- Parmesan cheese ¼ cup
- Salt as required
Method:
For the Tomato Sauce
- Wash your hands and make sure that all food preparation surfaces, containers and utensils are clean.
- Heat the olive oil on a broad pan, add the garlic and sauté on a medium flame for a few seconds.
- Add the onions to the pan and sauté in a medium flame for 1 minute.
- Add the fresh tomato pulp, sugar, chili powder to the pan , season with salt, mix well and cook on a medium flame for 2 to 3 minutes while stirring occasionally.
- To the tomato sauce in the pam add the corn flour water mixture and milk, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Once the cooking is over keeping the sauce aside.
For the Pasta
- Heat the oil in a broad saucepan, add the garlic and oregano and sauté on a medium flame for few seconds.
- To the above pan add the capsicum, mushroom and chili flakes. Mic well and sauté on a medium flame for 1 minute.
- Add the cooked pasta and salt, mix well and cool on a medium flame for another 1 to 2 minutes, while stirring occasionally.
- Cooked pasta should not be left out at room temperature for more than two hours to avoid bacterial growth.
- Add the tomato sauce, mix well and cook on a medium flame for 1 to 2 more minutes, while stirring occasionally.
- Quinoa and oats pancake with corn salsa is ready to serve.
Bread with Banana Chia Yogurt
Yield: 8 Slices
Safety Tip
Wash fruits and vegetables under running water. After produce is harvested, it gets sorted, delivered and put on display in the grocery store. During this process there are many opportunities for produce to encounter a number of hands and surfaces. Before consuming fresh produce, remove any torn or bruised parts (bacteria that can cause illness thrive in these places) and rinse under running water to remove germs and dirt.
Health Tip
Banana provides us with vitamins and minerals, such as potassium and B6. She represents fruits, such as strawberries, oranges, and apples. It is recommended to eat 1 banana a day to boost our energy.
Ingredients :
For Banana Bread:
- Bananas 2 pcs
- Butter (melted) 40 gm Whole grain flour 100 gm Egg 50 gm
- Vanilla extract ½ tsp Baking soda ½ tsp Baking powder ¼ tsp Dark brown sugar 80 gm Salt 1/8 tsp
Banana Yogurt Chia Seed Pudding:
- Banana ½ pc Yogurt ½ cup Chia seeds 1 tbsp Walnut (optional)
Method:
- Wash your hands and make sure that all food preparation surfaces, containers and utensils are clean.
- Preheat the oven to 160˚C. melt the butter and keep aside. Line the small loaf tins with baking paper
- In a mixing bowl sift together flour, baking powder & baking soda and add salt.
- Mis melted butter and bananas in another large mixing bowl with an electric mixer until smashed.
- To the butter and banana mixture add in the sugar, egg and vanilla and mix until smooth.
- Finally, to the above mixture add in the sifted flour mixture and mix on the lowest speed until smooth.
- Pour the cake mixture into the loaf pan. Bake for 30 -40 minutes.
- Allow the cakes to cool down outside of the tin.
- To make the banana yogurt chia see pudding, blend all the ingredients until smooth and transfer to a bowl, set aside until the is cooled.
- For presentation, slice or leave it whole and add a spoon of the pudding mixture over the top.
Fruit Filo Cups with Fruit Conserve Ricotta Cheese and Honey
Yield: 12 to 14 Pcs.
Safety Tip
Wash fruits and vegetables under running water. After produce is harvested, it gets sorted, delivered and put on display in the grocery store. During this process there are many opportunities for produce to encounter a number of hands and surfaces. Before consuming fresh produce, remove any torn or bruised parts (bacteria that can cause illness thrive in these places) and rinse under running water to remove germs and dirt.
Health Tip
Banana provides us with vitamins and minerals, such as potassium and B6. She represents fruits, such as strawberries, oranges, and apples. It is recommended to eat 1 banana a day to boost our energy.
Ingredients :
- Filo pastry dough sheet 1 sheet Vegetable oil (to brush the pastry) 5 tbsp Ricotta cheese 100 gm
- Honey 20 gm
- Fresh mixed berries 100 gm
Fruit Conserve
- Fruit puree (strawberry, raspberry) 100 gm
- Water 30 ml
Method:
- Wash your hands and make sure that all food preparation surfaces, containers and utensils are clean.
- Wash fruits and vegetables under running water.
- Preheat the oven to 160˚C
- To make the fruit conserve, in a saucepan cook together water and berried on low heat, until the mixture reached a ticker consistency.
- In mixing bowl soften up the ricotta cheese and then mix in the honey.
- For the filo Cups, brush the filo pastry dough sheet with veg oil and place another sheet on top.
- Cut the layered sheets into 4×6 square shaped pieces and place them into the mini muffin tins.
- Bake them for about 8 -10 minutes or until golden brown.
- Fill up the baked filo pastry cups with the berry conserve, Ricotta cheese filling and decorate with fresh berries.
Peanut Butter Pops
Yield: 20 Pops
Safety Tip
Always separate raw meat, poultry, eggs and seafood items from other foods in the shopping cart and shopping bags.
preparing and handling food
If you or your family have known food allergies, there are numerous action to prevent possible cross contamination. Such as cleaning and dissection and keeping ingredients that contain allergens separate from other ingredients
Health Tip
Nuts are source of healthy fats, vitamin B, vitamin E, and minerals such as iron, zinc, potassium, and magnesium. It is recommended to consume a fistful of unsalted nuts every day.
Ingredients :
- Chickpea flour 1 cup
- Peanut butter 200 gm
- Jaggery ¾ cup
Garnish
- Chocolate melted – as required
- Coca powder – as required Dry coconut – as required Chopped nuts – as required
Method:
- Wash your hands and make sure that all food preparation surfaces, containers and utensils are clean.
- To ensure everyone (including your children, visitors, babysitters, etc.) can easily find foods that are “safe” for your child with food allergies, label the food in your pantry, refrigerator and freezer.
- Roast the chickpea flour in a wok or pan on a low flame until a light brown and nutty aroma emanated from the flour.
- When done, remove the pan form the heat and add the peanut butter, mix well with spatula. As the mixture gets warm use your hands to mix.
- If you’re planning to keep your Peanut Butter Pops in the fridge, make sure to properly cover/pack them and stored on top of raw food items such as raw meat and seafood.
Nut Oat Apple Muffins
Yield: 10 Muffins (Regular Size)
Safety Tip
Always separate raw meat, poultry, eggs and seafood items from other foods in the shopping cart and shopping bags.
preparing and handling food
If you or your family have known food allergies, there are numerous action to prevent possible cross contamination. Such as cleaning and dissection and keeping ingredients that contain allergens separate from other ingredients
Health Tip
Nuts are source of healthy fats, vitamin B, vitamin E, and minerals such as iron, zinc, potassium, and magnesium. It is recommended to consume a fistful of unsalted nuts every day.
Ingredients :
- Cooking spray
- Quick-cooking oats 1 ½ cup Unsweetened almond milk 1 ¼ cup
- Dark brown sugar (packed) ½ cup
- Apples (grated) 1 cup Egg white 2 pcs Honey 2 tbsp
- Canola Oil 1 tbsp
- Vanilla extract 1 tsp
- White whole wheat flour ½ cup
- Baking powder 1 tsp Baking soda ½ tsp Salt ½ tsp
- Chopped walnuts ¾ cup
Method:
- Wash your hands and make sure that all food preparation surfaces, containers and utensils are clean.
- Since we have chopped walnuts on the ingredients, it is recommended to wash pans, utensils, and dishes in hot, sudsy water before using them to prepare food for someone with food allergies.
- Preheat the oven to 200˚C.
- Line a standard muffin tin with 10 liners and lightly spray the liners with oil.
- Put the oats onto a large bowl, add almond milk and mix well, soak for about 30 minutes.
- Add the brown sugar, grated apples, egg white, honey oil and vanilla to the oats and mix well.
- In a medium bowl, whisk together the flour, baking powder, baking soda and salt. Slowly add the flour mixture ingredients to the oats mixture, mix with a spatula until just incorporated. Fold in the walnuts. Transfer the batter into the prepared muffin tin.
- Bake the muffins for 24 to 28 minutes, when a toothpick in inserted into the muffin it should come out clean. Let the muffins cool before serving.
- Cam be decorated with banana slices or walnuts.
Vegetable Whole Meal Pizza
Yield: 5 Pizza
Safety Tip
Make sure to always properly wash and disinfect fruits and vegetables before preparing and eating.
Replace the sponge frequently – even if you take steps to clean sponges, they should be replaced regularly. Harmful bacteria can multiply quickly in old and smelly sponges.
Store raw eggs and egg products in the coldest part of the fridge and not on the door shelves to keep them safe.
Health Tip
Vegetables provides us with fiber that helps with digestion, and it contains vitamin C that helps fight infections. It is recommended to consume 1 cup of raw leafy vegetables.
Ingredients :
Whole Wheat Pizza Dough:
- Lukewarm water 120 ml
- Sugar ½ tsp Olive oil 1 tbsp Yeast 1 tsp
- Whole wheat flour 180 gm Parmesan cheese (grated) 1 tbsp
- Sea salt ½ tsp
Toppings:
- Peeled Tomatoes 500 gm Dried oregano 2 tbsp Olive oil 250 ml Mozzarella cheese 3 kg
- Coloured capsicum (Sliced) ½ cup
- Zuchinni (sliced) ¼ cup Onions (sliced) ¼ cup Corn 4 tbsp
- Mushroom (Sliced) ¼ cup
Method:
- Wash your hands and make sure that all food preparation surfaces, containers and utensils are clean.
- Preheat oven to 275˚C.
- Whisk water, sugar, oil and yeast in a liquid measuring cup to dissolve.
- Combine flour, parmesan, and salt in food processor until combined. Slowly pour in the water mixture and combine to make a soft dough.
- Move the dough onto a floured work surface and quickly knead dough a few times until it comes together.
- Breakdown the dough into 70gm balls and leave on a tray to prove.
- In a sauce pam crush the tomatoes for the pizza sauce and combine with oregano and half of the olive oil. Season as required.
- Roll out the dough balls into round discs and layer the sauce over the pizza dough. Add the toppings and sprinkle cheese on top.
- Bake the pizza with sauce and the toppings on the top of the rack of the oven until the crust and cheese are lightly golden, drizzle with olive oil. Cut into wedges and serve.
Broccoli Waffles with Yoghurt Sauce
Yield: 4 Portions
Safety Tip
Make sure to always properly wash and disinfect fruits and vegetables before preparing and eating.
Replace the sponge frequently – even if you take steps to clean sponges, they should be replaced regularly. Harmful bacteria can multiply quickly in old and smelly sponges.
Store raw eggs and egg products in the coldest part of the fridge and not on the door shelves to keep them safe.
Health Tip
Vegetables provides us with fiber that helps with digestion, and it contains vitamin C that helps fight infections. It is recommended to consume 1 cup of raw leafy vegetables.
Ingredients :
Broccoli Waffles:
- Broccoli 2 cups
- Whole wheat flour ½ cup Baking powder 1 tsp Salt 1 tsp
- Black Pepper ½ tsp
- Olive Oil 2 tbsp
- Milk (Low fat) ½ cup
- Eggs 2 pcs
Yogurt Sauce:
- Plain Greek yogurt ½ cup Lemon juice 1 tbsp Chopped dill 2 tbsp
- Garlic clove (finely Minced) 1 small
- Mustard ¼ tsp Black Pepper ¼ tsp Honey 1 tbsp
Method:
- Wash your hands and make sure that all food preparation surfaces, containers and utensils are clean.
- Heat the waffle iron.
- Make sure that broccoli are properly washed.
- Cut broccoli into bite size pieces and pulse in a food processor until rice like consistency.
- In a large bowl combine broccoli, flour, baking powder, salt and black pepper, stir to evenly distribute.
- Add in olive oil, milk and eggs and gold together with dry ingredients until well combined.
- Spoon the broccoli batter to the waffle iron and cook until it becomes crisp in the outside.
- In a bowl add yogurt, lemon juice, dill, garlic, salt and pepper, whisk until combined to make the yogurt sauce. Refrigerate until ready to eat.
- Drizzle the sauce over the warm waffles and serve.
Sticky Chicken Winglet with 3 Bean Casserole
Yield: 4 Serving
Safety Tip
Store raw eggs and egg products in the coldest part of the fridge and not on the door shelves.
Fully cook meat, poultry, eggs and seafood items to 75˚ C.
Use separate cutting boards and knives for meats, vegetables and ready to eat food items during preparation.
Health Tip
Protein is an important part of a healthy diet. Proteins are made up of chemical ‘building blocks’ called amino acids. Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes
Ingredients :
Sticky Chicken Winglet:
- Smoky barbecue sauce 100 ml
- Sweet chili sauce 100 ml Dark soy sauce 3 tsp Chicken winglets 20 pcs
- Spring onions (finely sliced) 1 tbsp Freshly ground black pepper ½ tsp Cilantro (for serving) 2 tbsp
- Limes wedges (for serving) 3 pcs
- Oil or cooking spray, for greasing tin
3 Bean Casserole:
- Whole onion (medium) 1 pc Brown sugar ¼ cup Ketchup ½ cup
- Worcestershire sauce 2 tbsp
- White beans
- (rinsed and drained) 1 can
- Black beans
- (rinsed and drained) 1 can
- Baked beans (do not drain) 1 can
Method:
- Wash your hands and make sure that all food preparation surfaces, containers and utensils are clean.
- Preheat the oven to 200̊̊ C and lightly grease a roasting tin with oil or cooking spray.
- In a large bowl, mix the barbecue sauce, chili sauce, soy sauce and black pepper. Add the chicken and mix until fully coated.
- Transfer the mixture to the prepared roasting tin and spread into 1 even layer. Bake until the winglets are cooked through and golden, 15 to 20minutes.
- Transfer to a large serving platter and garnish with spring onions, cilantro and line wedges and set aside.
- Assure that the garnishes are properly washed before using and a separate cutting board was used for chopping.
- To make 3 bean casserole, preheat the oven at 140˚C.
- In a sauté pan add minced onions and sauté for 5-7 minutes.
- Combine sautéed onions, brown sugar, ketchup, Worcestershire sauce and three beans together in an oven proof casserole dish, gently mix.
- Bake for 30mins, uncovered when ready to eat, serve with the garnished chicken winglets.
- Note: Red kidney beans could be used in place of black.
Beefed up Scotch Quail Eggs
Yield: 12 pcs.
Safety Tip
Store raw eggs and egg products in the coldest part of the fridge and not on the door shelves.
Fully cook meat, poultry, eggs and seafood items to 75˚ C.
Use separate cutting boards and knives for meats, vegetables and ready to eat food items during preparation.
Health Tip
Protein is an important part of a healthy diet. Proteins are made up of chemical ‘building blocks’ called amino acids. Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes
Ingredients :
- Lean ground beef 250 gm Worcestershire sauce 1 tbsp Parsley (chopped) 1 tbsp Salt ½ tsp
- Fresh ground pepper ½ tsp
-
- Quail eggs (hard boiled) 12 nos
- Egg (beaten) 1 pc
- All purpose flour 1 cup Seasoned breadcrumbs 1 cup Vegetable oil for frying 1.5 litter
Method:
- Wash your hands and make sure that all food preparation surfaces, containers and utensils are clean.
- In a small mixing bowl, combine the ground beef. Worcestershire sauce, parsley, salt, fresh ground pepper and mix well with your hands. Divide the mixture into 12 equal parts and shape them into small balls.
- Place a ball on your work surface and press it out flat with a rolling pan. Lay a hard-boiled quail egg on top of the meat mixture and roll it up, completely covering the egg with the meat mixture. Repeat with the remaining eggs and beef.
- Harder-boiled eggs are a better bet when it comes to avoiding harmful bacteria like salmonella. It is best to boil them from 10 to 12 minutes.
- Place the flour, beaten egg and breadcrumbs in three separate bowls. Dredge the now shaped and quail egg stuffed meatballs in the flour, roll it around in the egg and cover it with the breadcrumbs, ensuring the entire surface is evenly coated. Place the eggs in a plate and store in fridge until ready to cook.
- Heat 2 – 3 inches of oil in a medium skillet or wok set over medium heat. Add the meat coated eggs and cook on all sides until the breadcrumbs are golden brown, about 8 – 10 minutes total. Transfer the cooked scotch eggs to paper towel-lined plate to drain the excess oil. Serve when warm.
- It is best to use a probe thermometer to assure that food reaches a minimum temperature of 75̊ C
