Vitality – Recipes for Home & School by Pip Duncan

These five colourful vegetables with a tasty dressing is sure to impress. Serves 4 ¼ red onion, finely sliced ½ yellow capsicum, deseeded and sliced ½ green capsicum, deseeded and sliced ½ Chinese cabbage, finely sliced 1 spring onion, julienned (finely sliced) 2 tsp finely chopped ginger 3 Tbsp Thai

This salty-sweet salad is delicious and so easy to make Serves 4 16 cherry tomatoes, halved 2 tomatoes, sliced into wedges 1 cup snow peas, trimmed and halved or if not available use blanched green baby beans 1 carrot, peeled, and coarsely grated, or julienned 1 courgette, coarsely grated, or

Serve this tasty cabbage with pan fried chicken or char-grilled steak. You can turn down the heat for the kids by cutting down on the chillies and serving with a cooling yoghurt and cucumber dip or Raita. Serves 4-6 3 Tbsp canola oil 5 onions, peeled and chopped 5 cm

Try the flavoursome combo of flavours in this tasty soup using our famous NZ seafood. Serves 4-6 20g dried vermicelli 1kg mussels in shell, cleaned and scrubbed 3 Tbsp canola oil 2 tsp finely chopped ginger 6 prawns, de-shelled and de-veined (The prawns are optional.) 1.2L water 1 Tbsp miso

Perfect for those chilly spring evenings and camp suppers. The chillis, garlic and courgettes make this channa dahl extra delicious! Serves 4 250g dahl 20 ml canola oil 1 red chilli, deseeded and chopped 1 green chilli, deseeded and chopped 1 tsp cumin seeds 2 cloves 2 cinnamon sticks 2

A tasty topping for salad, spicy dishes or baked vegetables Ingredients ½ telegraph cucumber, finely diced 250g cream cheese 250g Greek yoghurt 1 courgette, finely diced 3 spring onions, finely sliced 3 Tbsp finely chopped parsley Place the cucumber in a sieve. Sprinkle with salt and leave to drain for

Courgettes and Marrows are still in plentiful supply so why not make this one pot and economical Channa Dahl and serve up for a warming autumn meal. Serves 4 – Preparation soak the dahl for 3 to 4 hours. Cooking and preparation then takes only 25 to 30 minutes. 250g

Recipes for Home & School by Pip Duncan, Food Safety & Nutrition Consultant sourced from the website of Choice Catering Equipment Limited   A satisfying dish for when you want something low-fat and healthy in the tuck shop pie warmer or to fill them up at school-camp. Serves 4 500g

Warming, satisfying and healthy; just perfect for school camps and canteens. Serves 4 500g mashing potatoes, peeled and chopped 50 ml canola oil 1 tsp cumin seeds 1 tsp turmeric powder 1 red chilli, deseeded and finely chopped 1 clove garlic, peeled and finely chopped pinch salt 1 cup cooked

Serves 4. 4 x 150g skinned and boned fresh Salmon portions 2 tablespoons reduced salt soy sauce 1 tablespoon finely grated fresh ginger 1 tablespoon mirin (Is a rice wine and for substitute ingredient see below) 1 teaspoon sesame oil 3 spring onions, finely chopped ½ red pepper, finely chopped

Onions add a delicious sweetness to these vegetables simmered in a tasty broth’. Serves 4 Poaching liquid: ½ tsp mustard seeds 1 tsp peppercorns 1 tsp coriander seeds 2 cups water 6 cloves garlic, peeled, sliced 1 small lemon, sliced 3 onions, red or white, peeled and quartered 4 medium

Poppy and sesame seeds with cashew nuts add protein and make a tasty coating on the potatoes. Serves 4 4 Tbsp canola oil 50g poppy seeds 500g potatoes, peeled and diced 3 large onions, peeled and chopped 50g toasted sesame seeds 50g toasted cashew pieces pinch salt coriander sprigs for

Waiting for reasonably priced greens to come back into the shops? Try this gloriously coloured salad made with readily available fruits and vegetables. Full of flavour and a gloriously coloured dish Serves 4 2 cups cooked, diced pumpkin 2 cups yellow tomato wedges ½ red onion, finely sliced ¼ cup

An easy to make, stir-fry and salad all in one dish. Serves 4 500g beef stir fry 60 ml honey soy dressing 4-6 courgettes, deseeded and spiralized, raw or blanched ½ red capsicum, deseeded and sliced Heat a heavy-based frying pan. Add the beef in batches and stir fry until

Baked vegetables are delicious when served with whole steamed or baked fish. Bake the vegetables with a mixture of lemon juice and olive oil to enhance the citrus flavour. Serves 4-6 1 whole fish, gutted and cleaned, e.g. 500g blue cod 2 lemons, sliced 2 tsp chopped ginger Marinade: 1

A tasty low-fat alternative to roast vegetables. This tasty Masala mix can be made in advance in bulk, for larger groups and taken on school-camps or frozen in separate bags and used for several family sized meals. Or follow the recipe below for 1 family of 4 sized meal. Perfect

An economic colourful salad for early spring meals when vegetables are expensive in the shops. To save even more money try growing your own sprouts in the kitchen cupboard, it’s so easy! Serves 4 2 cups mung bean sprouts 250g cherry tomatoes, halved ½ yellow capsicum, deseed and sliced into

Makes 8-12 1 large bunch silverbeet, stalks removed 2 eggs 1 cup cottage cheese ½ cup grated Parmesan cheese 1 clove garlic, peeled and chopped ¼ tsp freshly ground black pepper Preheat oven to 200°C. Spray 8-12 muffin pans with canola oil. In three batches, pulse silverbeet leaves in a

A quick and tasty, economical, high-fibre, high protein low carb dish to serve on it’s own or with spuds on a cool spring day. Serves 4 4 large Peking (Chinese) cabbage leaves 120g lean mince – beef, lamb, pork or chicken 1 tsp chopped ginger 1 clove garlic, crushed 1

Low in processed sugar and so refreshing at breakfast through to party-time. Ingredients 1 sweet ripe pineapple, peeled and cored 250mls pineapple juice 4 limes, juiced 4 sprigs of washed mint leaves 1/4 cup Buderim Ginger Refresher 4 cups crushed ice Method Chop pineapple roughly then crush in batches in

A Chinese dish that can be cooked in one pot so great for school-camps or an easy evening meal. Serves 1-2 – just multiply ingredients as needed and size of pot for larger numbers. 300g diced chicken pinch salt 1 Tbsp white cooking wine or white wine vinegar. 3 Tbsp

Potato Cake Chinese style is the perfect side dish for breakfast, lunch or dinner. In China this is called Jian tudou bing. Serves 1-2 2 medium roasting potatoes ½ carrot ¼ green capsicum ½ spring onion 1 Tbsp cornflour salt to taste lettuce and sliced tomato for garnish Peel and

Capsicums of all colours are currently in season and the yellow/orange  versions are especially beneficial to your health so enjoy this colourful side dish with any main or on it’s own on top of a slice of crusty wholemeal bread. Serves 2 – 4 2 orange capsicum 2 yellow capsicum

After a long day outside this is warming dish, delicious and filling on it’s own or use as a an accompaniment to meat or fish. Serves 4 1 Tbsp canola oil 2 onions, peeled and sliced 3 red chillies, deseeded and finely sliced 3-4 cm piece of ginger, peeled and

Try this tasty way to serve cauliflower. Serves 6 For the masala: 4 onions, peeled and roughly chopped 4 cloves garlic, peeled and chopped 5 cm piece ginger, peeled and roughly chopped 1 red chilli, or ¼ red capsicum, deseeded and finely sliced 2 green chillies, deseeded and chopped 1

Serves 4 225g split red lentils, washed and drained pinch salt 1 tsp tamarind concentrate diluted in 4 tsp water 2 cups diced pumpkin 1 tsp ground coriander 1 tsp cumin seeds 2 Tbsp canola oil ½ tsp black mustard seeds 4 red chillies, deseeded and diced 1 tsp curry

Cinnamon flavoured onions on toast Serves 2-3 1 Tbsp canola oil 2 onions, finely sliced ½ tsp cinnamon ½ tsp harissa paste [Available from theMediterranean section of most supermarkets or see the recipe below] ½ lemon, juice and zest of small bunch coriander or parsley, roughly chopped Heat the oil

All radishes are easy and quick to grow and are currently in plentiful supply in the shops as are the herbs coriander and flat leaved parsley. The white Daikon radish will generally be available in Asian Food Stores but try your local green grocer first. This recipe is economical yet

Serves 6 2 Tbsp canola oil 2 onions, peeled and finely diced 6 tomatoes, sliced and finely chopped 6 green chillies, deseeded and chopped 1 cinnamon stick 2 carrots, finely chopped ½ cup finely chopped beans or celery pinch sugar pinch salt 400 ml water 1 Tbsp canola oil ¼

A quick and easy meal packed with vegetables. Serves 4 2 cups grated carrot and finely chopped spinach ½ cup wholemeal flour ½-¾ cup white flour 2 tsp baking powder 1 Tbsp olive oil 2 eggs ½-1 cup milk 60g feta, chopped 1-2 tsp chopped fresh herbs pinch paprika green

Enjoy the flavour of this delicious dish. Serves 4 500g cooked chicken, skin removed 1-2 cups grated carrot 1-2 cups shredded lettuce 1 cup mint leaves 1 cup chopped coriander ½ cup pumpkin seeds ½ cup sultanas 2 spring onions, chopped Dressing: ½ red onion, very finely chopped, or 2