After school snack pizza

Ingredients 1 English muffin, sliced in half horizontally, or 1
Traffic Light: Serves: 1

Anna’s Macaroni Cheese – Thermomix

Ingredients 1 brown onion, peeled, cut into quarters 100g polyunsaturated
Traffic Light: Serves: 24 (200g portions)

Apple Crumble Slice

Ingredients 4 cups (600g) plain flour 1 cup caster sugar
Traffic Light: Serves: 20 (135g)

Apple jaffle

Ingredients 440g can unsweetened pie apple 8 slices raisin/fruit or
Traffic Light: Serves: 4

Apple pie muffins Recipe

Ingredients 1¼ cups self raising flour ¾ cup wholemeal self
Traffic Light: Serves: 12 (approximately 100g serve)

Apple Shortcake Slice

Ingredients 185g polyunsaturated margarine ¾ cup caster sugar 2 eggs,
Traffic Light: Serves: 15(70g)

Apricot and Craisin Muesli Squares

Ingredients ⅓ cup vegetable oil ½ cup honey 2 tablespoons
Traffic Light: Serves: 20

Asian Chicken Soup

Ingredients 1 tablespoon olive oil 1 brown onion, diced 1
Traffic Light: Serves: 15

Banana raspberry ‘nicecream’

Ingredients 3 ripe bananas, frozen, chopped into small pieces 1
Traffic Light: Serves: 6 (approx 72g each)

Banana Raspberry Bread

Ingredients 125g polyunsaturated margarine 1 cup brown sugar 1 teaspoon
Traffic Light: Serves: 20 (70g each)

Banana Weet-Bix muffins

Ingredients 3 ripe bananas 4 Weet-Bix 185mL reduced fat milk
Traffic Light: Serves: 12 (approx 75g each)

Basic Pizza Dough

Ingredients 375mL (1½ cups) warm water 2 teaspoon (7g/1 sachet)
Traffic Light: Serves: 10-12 small pizzas

Beef Chilli Con Carne

Ingredients 2 tablespoons olive oil 1 brown onion, diced 2
Traffic Light: Serves: 8 (290g per serve)

Beetroot and bacon zucchini slice

Ingredients 2 tablespoons olive oil 1 red onion, finely chopped
Traffic Light: Serves: 8 (approx 250g serve)

Beetroot dip

Ingredients 255g tin of sliced beetroot, drained Juice of half
Traffic Light: Serves: 30

Berry coulis

Ingredients 500g frozen mixed berries (fresh seasonal berries can also
Traffic Light: Serves: 14 (approximately 40g)

Berry scone wedge

Ingredients 1 ½ cups self-raising flour ½ cup wholemeal self-raising
Traffic Light: Serves: 12-16

Bombay potato and spinach quesadillas

Ingredients 9 large potatoes, peeled, cut into bite sized pieces
Traffic Light: Serves: 30 (approximately 100g)

Breakfast Burrito

Ingredients 12 eggs 6 tablespoon reduced fat milk 6 rashers
Traffic Light: Serves: 6

Brown Rice Salad 

Ingredients- salad 200g dried rice noodles 2 cups skinless poached
Traffic Light: Serves: 10 (293g per serve)

Burger pattie – Beef

Ingredients 750g lean beef mince 1 large brown onion, grated
Traffic Light: Serves: 12 (100g)

Burrito Cups

Ingredients 2 raw chicken breasts, skin removed and diced ½
Traffic Light: Serves: 6 - 8 cups

Butter chicken

Ingredients 3 tablespoons canola oil 3 brown onion, diced 2
Traffic Light: Serves: 15 (approximately 300g per serve)

Calzone

Ingredients Hawaiian 1 tortilla or wrap 1 tablespoon pizza sauce
Traffic Light: Serves: 1

Canteen Muffin Mix

PART ONE - Prepare muffin mix Ingredients 4 kg self
Traffic Light:

Carrot cake

Ingredients 1½ cups self raising flour ¾ cup brown sugar
Traffic Light: Serves: 16

Carrot Cake Bliss Balls

Ingredients 1 cup rolled oats, uncooked 1 cup pitted dates
Traffic Light: Serves: 12 ball (35g each)

Carrot cake pikelets

Ingredients 1½ cups (375ml) reduced fat milk 1 egg, lightly
Traffic Light: Serves: 20 pikelets (approx. 55g)

Carrot, mint & ginger soup

Ingredients 4 tablespoons polyunsaturated margarine 2 onions, chopped 2 tablespoons
Traffic Light: Serves: 17 (250mL serve)

Cauliflower, Potato & Bacon Soup

Ingredients 150g lean bacon, diced 2 teaspoons olive oil 2
Traffic Light: Serves: 12

Cheese and spinach filo pies

Ingredients Olive oil spray 1 punnet cherry tomatoes, cut in
Traffic Light: Serves: 12 x 120g pies

Cheese torpedo

All kids love the famous canteen cheese toastie. Recreate these
Traffic Light: Serves: 1 roll

Cheesy mash muffins

Ingredients 3 cups (approx 900g) slightly cooled mashed potato 1
Traffic Light: Serves: 12 (approx 80g each)

Cheesy pumpkin puffs

Ingredients 250g pumpkin, peeled and cut into medium sized cubes
Traffic Light: Serves: 40 x 15g puffs

Cheesy tuna bites

Ingredients 185g can tuna in springwater, drained 125g corn kernels,
Traffic Light: Serves: 9 (60g each)

Chicken and cranberry sausage rolls

Ingredients 3 slices multigrain or wholemeal bread, crusts removed, roughly
Traffic Light: Serves: 18 (approximately 160g each)

Chicken and vegie quesadillas

Ingredients 3kg skinless chicken breast, cut into strips 2 tablespoons
Traffic Light: Serves: 45 (approximately 320g)

Chicken Cacciatore

Ingredients 2 tablespoons olive oil 1 onion, diced 500g skinless
Traffic Light: Serves: 8 (250g per serve)

Chicken Curry

Ingredients 4 tablespoons canola oil 3 brown onions, finey chopped
Traffic Light: Serves: 35 (200g serve)

Chicken gyros with tzatziki and tomato salad

Ingredients - chicken 12kg skinless chicken breasts 40 cloves garlic,
Traffic Light: Serves: 70 (approximately 385g)

Chicken noodle balls

Ingredients 300g lean chicken mince 1 egg ½ zucchini, grated
Traffic Light: Serves: 9

Chicken noodle salad

Ingredients- salad 200g dried rice noodles 2 cups skinless poached
Traffic Light: Serves: 4 (approximately 275g)

Chicken Rissoles

Ingredients 1kg lean chicken mince 1 large red onion, grated
Traffic Light: Serves: 16 rissoles (approx 90g each)

Chicken salad with mango and honey dressing

Ingredients 2 tablespoons rice vinegar 1 tablespoon caster sugar 1
Traffic Light: Serves: 8 (approximately 175g each)

Chicken, cheese and spinach Turkish melt

Ingredients 1 Turkish oval roll 2 tablespoons reduced fat mayonnaise
Traffic Light: Serves: 1 (approximately 175g)

Chicken, lemon & herb sandwiches

Ingredients 12 slices high fibre white bread 2 cups cooked
Traffic Light: Serves: 24 small triangles

Chickpea and Couscous Salad 

Ingredients 1½ cups vegetable liquid stock, salt reduced 2 teaspoons
Traffic Light: Serves: 8 (260g per serve)

Choc berry yoghurt cup

Ingredients 2 tablespoons chocolate flavoured custard or Yogo# 2 tablespoons
Traffic Light: Serves: 1 approximately 150g cup

Choc Crackle Cookies

Ingredients 150g wholemeal plain flour 60g cocoa 1 tablespoon baking
Traffic Light: Serves: 20

Choc crunch bliss balls

Ingredients 1½ cups puffed rice (not rice bubbles) 1½ tablespoons
Traffic Light: Serves: 18 (approx 20g serve)

Choc kidney bean muffins

Ingredients 1 cup self-raising flour ½ cup brown sugar ½
Traffic Light: Serves: 12 (approx. 76g each)

Choc muffins

Ingredients 1 cup wholemeal self raising flour ¾ cup white
Traffic Light: Serves: 12

Chocolate Brownies

Ingredients 1 cup wholemeal self raising flour 4 tablespoons cocoa*
Traffic Light: Serves: 16

Chocolate Date Slice

Ingredients 1 cup self-raising flour, sifted ½ cup chopped dates
Traffic Light: Serves: 12-14 (approx 55g each)

Chocolate Fondue

Ingredients 1 tablespoon polyunsatruated margarine ½ cup avocado puree ¼
Traffic Light: Serves: 10

Chocolate mini muffins

Ingredients 2 ½ cups self raising flour, sifted ½ cup
Traffic Light: Serves: 18 Muffins

Chocolate wheat cookies

Ingredients 4 wheat biscuits (e.g. Weet-Bix, Vita Brits) ⅔ cup
Traffic Light: Serves: 16 (approx 30g each)

Chocolate Zucchini Muffins

Ingredients 1¼ cups wholemeal flour ¼ cup cocoa 1 teaspoon
Traffic Light: Serves: 12

Christmas coleslaw

Ingredients Salad 1 red cabbage, finely shredded 2 large red
Traffic Light: Serves: 8 (approximately 200g)

Christmas crackle cookies

Ingredients 1 cup plain flour, sifted 1½ cups wholemeal plain
Traffic Light: Serves: 30 (approx 26g )

Christmas gingerbread pikelets

Ingredients 1 cup self raising flour, sifted ¼ cup firmly
Traffic Light: Serves: 12

Christmas vege slice

Ingredients 5 eggs Pepper to taste 1 large zucchini, grated
Traffic Light: Serves: 8 (approx 200g serve)

Classic zucchini slice

Ingredients 2 large zucchini, coarsely grated 3 spring onions, thinly
Traffic Light: Serves: 8 (approx 190g serve)

Coconut porridge – Cafe style

Ingredients 750g oats 1.5 Litres unsweetened coconut milk 2 tablespoons
Traffic Light: Serves: 12 (approximately 200g serve)

Cookies – Thermomix

Ingredients 125g polyunsaturated margarine ½ cup caster sugar ½ cup
Traffic Light: Serves: 22 (30g each)

Corn Fritters with Salsa 

Ingredients Fritters 420g can corn kernels, drained, rinsed ½ cup
Traffic Light: Serves: 16

Country cottage rolls 

Ingredients 1 onion, finely chopped 50g chickpeas, drained, rinsed and
Traffic Light: Serves: 36 mini rolls (30g each); maximum 5 per serve  or 12 mid-size rolls (90g each); maximum 2 per serve

Couscous, mint & tomato tabbouleh salad

Ingredients - couscous 1 cup couscous 2 cups boiling water
Traffic Light: Serves: 6 large serves

Creamed corn dip 

Ingredients 180g reduced fat cream cheese 125g reduced fat cottage
Traffic Light: Serves: 2 cups 

Creamy Chicken

Ingredients 6 tablespoons margarine 1 brown onion, finely diced 2
Traffic Light: Serves: 14

Creamy Chicken Tomato Pasta

Ingredients 2 tablespoon olive oil 1 onion, diced 1 clove
Traffic Light: Serves: 8

Creole chicken with slaw

Ingredients Chicken 12 chicken thighs, trimmed of any fat 2
Traffic Light: Serves: 12

Crepes

Ingredients 1 cup plain flour, sifted 2 eggs, lightly beaten
Traffic Light: Serves: 8-10

Dairy & Gluten Free Blueberry Muffins

Ingredients Cooking oil spray or muffin cases 1½ cups gluten
Traffic Light: Serves: 12 (80g each)

Date and Apple Cone Muffins

Ingredients 1 cup dates, finely chopped 1 cup reduced fat
Traffic Light: Serves: 12 (60g each)

Date and Weet-Bix balls

Ingredients 400g dried pitted dates 1½ cups water 8 Weet-Bix,
Traffic Light: Serves: approximately 35 x 20g balls

Date balls

Ingredients 200g polyunsaturated or monounsaturated margarine 500g dried dates, chopped
Traffic Light: Serves: 60

Date cake

Ingredients 1 cup dried dates, roughly chopped 1 cup water
Traffic Light: Serves: 20 (approx 50g each)

Detox salad

Ingredients Salad 2 large beetroots grated 2 large carrots, grated
Traffic Light: Serves: 12 (170g each; 2kg in total)

Easy Banana Honey Bread

Ingredients 1 egg 2 tablespoons honey 2 ripe bananas, mashed
Traffic Light: Serves: 10 (60g each)

Easy Pear Tea Cake

Ingredients ¾ cup plain wholemeal flour ¾ cup self-raising flour
Traffic Light: Serves: 12 (80g each)

Emergency lentil soup

Ingredients 400g uncooked red lentils 4 tablespoons curry powder 2L
Traffic Light: Serves: 14 (250mL serve)

English muffins – six ways

English muffins are incredibly versatile and can be used with
Traffic Light: Serves: 1 each

Festive potato salad

Ingredients 1.5kg baby potatoes, halved 5 lean bacon rashers, chopped
Traffic Light: Serves: 10 (approximately 170g)

Flying Fish Frittata

Ingredients Cooking spray 4 sheets mountain bread 4 eggs 1
Traffic Light: Serves: 12

French onion dip 

Ingredients 1½ cups extra-light sour cream 1½ cups reduced fat
Traffic Light: Serves: 30 x 30g serves

Fried Rice

Ingredients 3 cups basmati rice, cooked and cooled 2 whole
Traffic Light: Serves: 6 (288g per serve)

Fried Rice

Ingredients 3 cups basmati rice, cooked and cooled 2 eggs,
Traffic Light: Serves: 6 (300g per serve)

Frosty Blueberries

Ingredients 1 punnet fresh blueberries 170g reduced fat yoghurt e.g.
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Fruit muesli slice

Ingredients Dry mix 1 ½ cups rolled oats or muesli
Traffic Light: Serves: 18

Full of Veg Pasta Sauce

Ingredients 2 tablespoons olive oil 2 small brown onions, diced
Traffic Light: Serves: 30

Gingerbread People

Ingredients 0.5 cup brown sugar 125g polyunsaturated margarine 0.5 cup
Traffic Light: Serves: 20

Gozleme – beef filling

Ingredients -spinach base 1 tablespoon polyunsaturated oil 1 leek, very
Traffic Light: Serves: 20

Gozleme – chicken or mushroom filling

Ingredients -spinach base 1 tablespoon polyunsaturated oil 1 leek, very
Traffic Light: Serves: 20

Granola Crumble Topping

Ingredients 1 cup rolled oats 1 cup plain flour 2
Traffic Light: Serves: 16

Greek-style potato and white bean soup

Ingredients 4 teaspoons olive oil 4 onions, finely chopped 2
Traffic Light: Serves: 16 Cups

Green pea soup

Ingredients 3 tablespoons olive or grapeseed oil 1 large leek
Traffic Light: Serves: 10 (200mL)

Guacamole

Ingredients 1 large avocado, halved, peeled and stone removed 1
Traffic Light: Serves: 1 cup

Ham, cheese and spinach puffs

Ingredients 10 sheets of reduced fat puff pastry (~160g each)
Traffic Light: Serves: 40 (100g each)

Ham, sweet chilli & pumpkin scrolls

Ingredients 450g pumpkin, peeled, baked, mashed and cooled 170g lean
Traffic Light: Serves: 16 (70g each)

Hearty Minestrone

Ingredients 250g lean bacon, diced 1 garlic clove, crushed or
Traffic Light: Serves: 12

Herby chicken breasts with hummus and tabouleh

Herby chicken breast Ingredients 10 chicken breasts (200g each) 1
Traffic Light: Serves: 20

Honey Cookies

Ingredients 60g polyunsaturated margarine 140g honey 1 teaspoon vanilla extract
Traffic Light: Serves: 18 (25g each)

Hot Cross Buns

Ingredients 4 teaspoons yeast 1 cup caster sugar ¾ cup
Traffic Light: Serves: 20

Hot Cross Muffins

Ingredients 1½ cups self-raising flour 1 cup wholemeal self-raising flour
Traffic Light: Serves: 24

Hot wheels

Ingredients 6 medium sized potatoes 1 tablespoon olive3 Topping suggestions:
Traffic Light: Serves: 24 (approximately 66g each)

Hug in a Mug” soup – Thermomix

Ingredients 4 sprigs flat leaf parsley, leaves only 2 carrots,
Traffic Light: Serves: 12 (approximately 300mLs)

Hummus – plain and beetroot

Ingredients 425g tin Chickpeas, drained and rinsed 3 cloves garlic
Traffic Light: Serves: 12 (approximately 50g)

Impossible Quiche

Ingredients Eggs Reduced fat milk Reduced fat cheese, grated Onion,
Traffic Light: Serves: 130g portion

Indian Flatbread

Ingredients - Koftas 2 teaspoons sea salt 2 cups luke
Traffic Light: Serves: 32 small flatbread

Indian Spiced Popcorn

Ingredients 110g (½ cup) corn kernels  (makes 8 cups of
Traffic Light: Serves: 32

Jamaican confetti rice salad

Ingredients 4 cups cooked, cooled white long grain rice 1
Traffic Light: Serves: 8 (approximately 200g each)

Lamb Koftas with yoghurt sauce

Ingredients - Koftas 3 tablespoons coriander seeds 3 tablespoons cumin
Traffic Light: Serves: 30 small Koftas

Leek bacon and potato soup

Ingredients 8 rashers lean bacon, trimmed and diced 2 leeks,
Traffic Light: Serves: 17 (250mL serve)

Lemon crackle cookies

Ingredients 1 cup plain flour, sifted 1½ cups wholemeal plain
Traffic Light: Serves: 30 (approx 26g )

Lemon Myrtle Pancakes

Ingredients 2½ cups self-raising flour 2 tablespoons sugar 2 eggs,
Traffic Light: Serves: 28-30

Lemon Yoghurt Muffins

Ingredients Olive oil cooking spray 2 cups self-raising flour, sifted
Traffic Light: Serves: 48 mini muffins

Lemon, blueberry & coconut cake

Ingredients 1 cup self raising flour ½ cup wholemeal self-raising
Traffic Light: Serves: 14 (approx 70g serves)

Lentil Salad 

Ingredients 400g canned cooked brown lentils, rinsed and drained ½
Traffic Light: Serves: 6 (190g per serve)

Lupin Pumpkin & Sweet Potato Soup

Ingredients 650g brown onion, diced 3 teaspoons curry powder 250g
Traffic Light: Serves: 20

Mac & Cheese Muffins

Ingredients 2 cups elbow pasta or macaroni ½ cup grated
Traffic Light: Serves: 12-18

Mac & cheese with cauliflower – Thermomix

Ingredients ½ whole cauliflower (approx 450g), roughly chopped 4½ tablespoons
Traffic Light: Serves: 12 (approximately 270g serve)

Macaroni cheese

Ingredients 500g macaroni pasta, uncooked 1 tablespoon olive oil 1
Traffic Light: Serves: 14 (approximately 200g serve)

Mango rice salad

Ingredients 1½ cups (300g) jasmine rice 1 bunch fresh basil
Traffic Light: Serves: 8 serves of 180g

Meatball Sub

Ingredients 2kg lean beef mince 1 cup carrot, grated 1
Traffic Light: Serves: 160 balls/32 subs

Megan’s banana bread

Ingredients 1¼ cups self-raising flour ¼ cup wholemeal self-raising flour
Traffic Light: Serves: 12

Mexican pita pocket

Ingredients 10 Tortillas 200g salsa / napolitana sauce recipe 3
Traffic Light: Serves: 10 (226g per serve)

Mexican potato skins

Ingredients Olive oil spray 1 bag McCains potato skins (50
Traffic Light: Serves: 10 cups (5 skins in each)

Mexican Tomato Soup

Ingredients 2 x 400g can diced tomatoes (no added salt)
Traffic Light: Serves: 8 (200g per serve)

Milo Bliss Balls

Ingredients ⅓ cup desiccated coconut ½ cup rolled oats ⅓
Traffic Light: Serves: 30 balls (approx 20g each)

Minestrone soup

Ingredients 1 tablespoon vegetable oil 2 carrots, finely diced 1
Traffic Light: Serves: 8 (360mL serve)

Mini philly frittatas

Ingredients 250g softened light Philadelphia cream cheese 1 small red
Traffic Light: Serves: 12

Moroccan Chicken Couscous

Ingredients Chicken 2 tablespoon olive oil ¼ cup lemon juice
Traffic Light: Serves: 8

Muffin Mexicana with Avocado Salsa

Ingredients 1 carrot grated ½ onion finely diced ½ teaspoon
Traffic Light: Serves: 10

Nacho sauce – fresh 

Ingredients 4 tomatoes, diced (approximately 250g) 1 red small capsicum,
Traffic Light: Serves: 5 (70g per serve)

Nut free bliss balls

Ingredients 1 cup (150g) pitted dates 1 cup (150g) dried
Traffic Light: Serves: 60 balls (1 serve = 2 balls)

Nut free pesto 

Ingredients 2 tablespoons sunflower seeds 1½ cups firmly packed basil
Traffic Light: Serves: 10

Oat and currant cookies

Ingredients ½ cup caster sugar ½ cup brown sugar 1
Traffic Light: Serves: 38 (approx 28g each)

Oat Biscuits

Ingredients 120g polyunsaturated margarine ½ cup sugar 1 teaspoon golden
Traffic Light: Serves: 24 (28g each)

Orange and poppyseed muffins

Ingredients 4 Weet-Bix™, finely crushed 1¼ cups wholemeal self raising
Traffic Light: Serves: 24 (34g each)

Overnight Muffins

Ingredients 3 eggs 1 cup canola oil 1 teaspoon vanilla
Traffic Light: Serves: 24 muffins

Pear, yoghurt and vanilla slice cake

Ingredients 1 medium egg 125g polyunsaturated margarine ½ cup raw
Traffic Light: Serves: 16

Pikelets

Ingredients 2 cups self-raising flour 2 tablespoons sugar 2 eggs,
Traffic Light: Serves: 20 (41g each)

Pikelets – sweet & savoury

Everyone has a pikelet recipe that is tried and tested.
Traffic Light: Serves: 25

Pita crisps and hummus

Ingredients 400g can chickpeas, drained 3 tablespoons lemon juice 2
Traffic Light: Serves: 2 cups 

Pizza Bites

Ingredients 1 Sorj or Lavash bread wrap (square wraps are
Traffic Light: Serves: 6

Poached Chicken & Corn Quesadilla

Ingredients Tortilla 400g plain flour 250mL warm water 1 teaspoon
Traffic Light: Serves: 8

Popcorn many ways

Popcorn is the ultimate in cheap, easy and quick snacks.
Traffic Light:

Potato Caesar Salad 

Ingredients 3 medium potatoes (unpeeled) 4 slices (50g) lean ham
Traffic Light: Serves: 6 (240g per serve)

Powerful Energy Balls

Ingredients 1 cup pitted dates 1½ cups rolled oats ½
Traffic Light: Serves: 8 (2 x 26g balls)

Pretty frittata

Ingredients 2 large red capsicums 1kg sweet potatoes, peeled, cut
Traffic Light: Serves: 12 slices

Pumpkin and tomato soup

Ingredients 2 tablespoons olive oil 2 onions, coarsely chopped 2
Traffic Light: Serves: approx 16 cups

Pumpkin butter bean salad

Ingredients Salad  500g jap pumpkin, peeled, cut into chunks 1
Traffic Light: Serves: 6

Pumpkin feta and pea frittatinis

Ingredients 375g butternut pumpkin, peeled, deseeded and chopped into small
Traffic Light: Serves: 12 x 70g frittatinis

Pumpkin scones

Ingredients ¼ cup polyunsaturated oil ½ cup sugar 2 eggs,
Traffic Light: Serves: approximately 14 (60g each)

Pumpkin Soup

Ingredients 2kg kent pumpkin, deseeded, cut into wedges 2 brown
Traffic Light: Serves: 18 (approx 250mL per serve)

Quick Corn Pikelets

Ingredients 2 cups self-raising flour (These have been trialled in
Traffic Light: Serves: 20

Quick Scones

Ingredients 2 cups self raising flour 1½ tablespoons polyunsaturated margarine
Traffic Light: Serves: 10-12

Rainbow Pasta Salad 

Ingredients 300g green beans, ends trimmed, cut into 3cm piece
Traffic Light: Serves: 8 (260g per serve)

Rainbow Salad

Ingredients 5 dried shitake mushrooms 200g dried sweet potato noodles
Traffic Light: Serves: 10 - 12

Raspberry & apple bars

Ingredients 75g polyunsaturated margarine 175g caster sugar 3 eggs 1
Traffic Light: Serves: 14-16

Raspberry custard cake

Ingredients 1 cup ready made long life reduced fat custard
Traffic Light: Serves: 18 (approximately 80g serve)

Rice bubble banana bread

Ingredients 90g polyunsaturated margarine ½ cup caster sugar 1 egg
Traffic Light: Serves: 16

Rice Bubble Slice

Ingredients 1 cup wholemeal plain flour, sifted 1 tablespoon cornflour,
Traffic Light: Serves: 16-20 pieces

Ricotta, pea and mint dip

Ingredients 2 cups peas (fresh or frozen) ¼ cup water
Traffic Light: Serves: 2 cups

Roasted pumpkin zucchini slice

Ingredients 200g peeled pumpkin, cut into 1cm pieces Olive oil
Traffic Light: Serves: 10 (approx 185g)

Roasted strawberries

Ingredients 2 punnets strawberries 4 tablespoons balsamic vinegar   Method
Serves: 8

Roasted vege

Ingredients Mixed vegetables: using what is in season or leftover
Traffic Light:

Roasted vegetable and fetta Turkish melt

Ingredients Turkish oval roll 2 tablespoons reduced fat mayonnaise 30g
Traffic Light: Serves: 1 (approximately 175g)

Salsa

Ingredients 2 firm medium sized tomatoes 1 small Lebanese cucumber
Traffic Light: Serves: 1.5 cups

San Choy Bow

Ingredients 1 tablespoon olive oil 500g lean pork mince 6
Traffic Light: Serves: 8 (160g per serve)

Sandwich sushi

Sometimes a normal sandwich just isn’t going to cut it
Traffic Light: Serves: 6 rolls

Sandwiches & wraps

Sandwiches and wraps are incredibly versatile and can be used
Traffic Light: Serves: 18

Sausage Rolls 

Ingredients 400g lean sausage mince 300g lean chicken mince 1
Traffic Light: Serves: 0 small rolls (40g each); maximum 2 per serve  or 20 large rolls (80g each); maximum 1 per serve

Seasonal fruit muffins

Ingredients 1 x 875g tin sliced peaches, drained 3 cups
Traffic Light: Serves: 20 muffins (80g each)

Seed and carrot pesto

Ingredients ½ cup sunflower seeds ½ cup pepitas (pumpkin seeds)
Traffic Light: Serves: 10 serves (approx 45g)

Seeded crackers

Ingredients 1 cup sunflower seeds ½ cup linseeds ½ sesame
Traffic Light: Serves: 95 (approximately 10g each)

Spanakopita

Ingredients 2kg frozen spinach, thawed, drained of liquid 8 cups
Traffic Light: Serves: 95 (approximately 55g)

Spanish Beans

Ingredients 2 tablespoons olive oil 1 large brown onion, diced
Traffic Light: Serves: 10 x 200g serves

Spiced Christmas Biscuits – gluten free

Ingredients 2½ cups gluten free plain flour ½ cup fine
Traffic Light: Serves: 36 (approx 18g each)

Spiced Christmas cookies

Ingredients 1 cup white plain flour ¼ cup wholemeal plain
Traffic Light: Serves: 15 x 8cm cookies (approximately 25g each)

Spiced Cranberry Muffins

Ingredients 1 cup dried cranberries 2 cups self-raising flour 3/4
Traffic Light: Serves: 18

Spiced Sweet Potato Wedges

Ingredients 2kg sweet potato 50mL grapeseed oil 1 teaspoon sea
Traffic Light: Serves: 8

Spicy Red Lentil & Kale Soup

Ingredients 4 tablespoons olive oil 4 teaspoons cumin powder 2
Traffic Light: Serves: 30

Spinach & ricotta lasagne

Ingredients 500g light ricotta cheese 2 packets (500g) frozen spinach,
Traffic Light: Serves: 12

Spinach yoghurt dough

Ingredients 1 cup reduced fat plain Greek yoghurt ¾ cup
Traffic Light: Serves: 18 scrolls or 24 stars

Spooky Cookies

Ingredients 120g polyunsaturated margarine ½ cup sugar 1 teaspoon golden
Traffic Light: Serves: 24 (28g each)

Strawberry mini muffins

Ingredients ½ cup polyunsaturated margarine ½ cup sugar 2 eggs
Traffic Light: Serves: 24

Super easy chicken and corn soup

Ingredients 1 teaspoon polyunsaturated oil 3 spring onions, sliced 3
Traffic Light: Serves: 6 ( 280mL serve )

Super green muffins

Ingredients 2 spring onions, finely chopped 100g lean ham, finely
Traffic Light: Serves: 12 (approximately 85g each)

Super nice rice salad

Ingredients 4 cups basmati rice, cooked and cooled 1 cup
Traffic Light: Serves: 10 (300g per serve)

Sushi

Ingredients 4 sheets of toasted seaweed (yaki nori) 4 cups
Traffic Light: Serves: 8 serves (4 pieces per serve)

Sushi balls

Ingredients - sushi balls 250g cooked white, brown or sushi
Traffic Light: Serves: approx 16 x 35g balls

Sushi Bowls

Ingredients for base recipe 500g sushi rice 750mL water 60g
Traffic Light: Serves: 8

Sweet & Savoury Scrolls

Basic Dough Ingredients 7g dry yeast (one sachet)  1½ cups
Traffic Light: Serves: 16

Sweet chilli chicken wraps

Ingredients 3kg skinless chicken breast 2 teaspoons black pepper 2
Traffic Light: Serves: 30 (approximately 300g)

Sweet potato noodle salad

Ingredients 5 dried shitake mushrooms 200g dried sweet potato noodles
Traffic Light: Serves: 4 (approximately 180g)

Thai beef cucumber cups

Ingredients 1 Lebanese cucumber cut into approx 25 x 2cm
Traffic Light: Serves: 24

Thai Noodle Salad

Ingredients 400g dry rice noodles 4 spring onions, sliced 4
Traffic Light: Serves: 10 (260g per serve)

Toast quiche cups

Ingredients Olive or canola oil spray 12 slices fresh bread,
Traffic Light: Serves: 12 x 70g quiche cups

Toxic Waste Mac & Cheese

Ingredients 400g elbow pasta or macaroni 50g polyunsaturated margarine 2
Traffic Light: Serves: 12-18

Trail mix

Ingredients 1/2 cup corn kernels 1 cup plain dried fruit
Traffic Light: Serves: 32

Tuna & avocado melts

Ingredients 6 Turkish rolls, split through the centre 2 x
Traffic Light: Serves: 12

Tuna Patties

Ingredients 425g can tuna in springwater, drained 125g can corn
Traffic Light: Serves: 12 (75g each)

Twisted Pasta

Ingredients 1 tablespoon olive oil 1 brown onion, finely chopped
Traffic Light: Serves: 14 (approximately 200g serve)

Vanilla and raspberry muffins

Ingredients 1 cup white self raising flour ½ cup wholemeal
Traffic Light: Serves: 12 (approx 65g each)

Vanilla Custard Two Ways

Ingredients 4 medium eggs 4 tablespoons cornflour 6 cups reduced
Traffic Light: Serves: 12 x 125mL serves

Vege Pasta Bake

Ingredients 500g lean chicken mince or 500g of chopped cooked
Traffic Light: Serves: 15

Vegetable Curry

Ingredients 1 tablespoon olive oil 1 tablespoon fresh ginger, grated
Traffic Light: Serves: 12

Vegetable goyza

Ingredients - gyozas ¼ white cabbage, finely chopped 1 small
Traffic Light: Serves: 30 pieces

Vegetable Pasta Sauce – Thermomix

Ingredients 1 medium brown onion, peeled and quartered 3 garlic cloves
Traffic Light: Serves: 2 litres

Vegetable pinwheel scones

Ingredients 1 cup plain wholemeal flour 1 cup plain white
Traffic Light: Serves: 12

Vegetable slice

Ingredients  packet (approximately 300g) of frozen spinach (defrost and squeeze
Traffic Light: Serves: 8

Vegetarian Chilli Con Carne

Ingredients 2 medium-size sweet potatoes, peeled and cut into bite
Traffic Light: Serves: 14

Vegie bites

Ingredients 1 medium cauliflower, chopped 1 medium broccoli, chopped 2
Traffic Light: Serves: Approximately 20 (50g each)

Vietnamese Rice Paper Rolls

Ingredients 8 rice paper sheets 2 cups of shredded mixed
Traffic Light: Serves: 8

Waffles

Ingredients 2 cups white self raising flour 2 cups wholemeal
Traffic Light: Serves: 14 (approximately 110g)

Weet-Bix energy bar

Ingredients 1 cup plain flour 1 teaspoon baking powder 4
Traffic Light: Serves: 26 (approx 50g each)

Wholemeal Banana Cake

Ingredients 125g polyunsaturated margarine 1 cup firmly packed brown sugar
Traffic Light: Serves: 12

Yoghurt fruit bars

Ingredients 1½ cups plain wholemeal flour 1 teaspoon bicarb soda
Traffic Light: Serves: 20 (approx. 43 grams)

Yoghurt Panacotta with Strawberry Swirl

Ingredients 2 punnets (500g) of strawberries 3.5 leaves titanium strength
Traffic Light: Serves: 8

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