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Apple Crumble Slice

Ingredients 4 cups (600g) plain flour 1 cup caster sugar

Traffic Light: Serves: 20 (135g)

Oat and currant cookies

Ingredients ½ cup caster sugar ½ cup brown sugar 1

Traffic Light: Serves: 38 (approx 28g each)

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

Carrot cake

Ingredients 1½ cups self raising flour ¾ cup brown sugar

Traffic Light: Serves: 16

Date cake

Ingredients 1 cup dried dates, roughly chopped 1 cup water

Traffic Light: Serves: 20 (approx 50g each)

Easy Pear Tea Cake

Ingredients ¾ cup plain wholemeal flour ¾ cup self-raising flour

Traffic Light: Serves: 12 (80g each)

Lemon, blueberry & coconut cake

Ingredients 1 cup self raising flour ½ cup wholemeal self-raising

Traffic Light: Serves: 14 (approx 70g serves)

Pear, yoghurt and vanilla slice cake

Ingredients 1 medium egg 125g polyunsaturated margarine ½ cup raw

Traffic Light: Serves: 16

Pumpkin scones

Ingredients ¼ cup polyunsaturated oil ½ cup sugar 2 eggs,

Traffic Light: Serves: approximately 14 (60g each)

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)

Vanilla and raspberry muffins

Ingredients 1 cup white self raising flour ½ cup wholemeal

Traffic Light: Serves: 12 (approx 65g each)

Wholemeal Banana Cake

Ingredients 125g polyunsaturated margarine 1 cup firmly packed brown sugar

Traffic Light: Serves: 12

Beetroot dip

Ingredients 255g tin of sliced beetroot, drained Juice of half

Traffic Light: Serves: 30

Chocolate Fondue

Ingredients 1 tablespoon polyunsatruated margarine ½ cup avocado puree ¼

Traffic Light: Serves: 10

Creamed corn dip

Ingredients 180g reduced fat cream cheese 125g reduced fat cottage

Traffic Light: Serves: 2 cups

French onion dip

Ingredients 1½ cups extra-light sour cream 1½ cups reduced fat

Traffic Light: Serves: 30 x 30g serves

Full of Veg Pasta Sauce

Ingredients 2 tablespoons olive oil 2 small brown onions, diced

Traffic Light: Serves: 30

Choc Crackle Cookies

Ingredients 150g wholemeal plain flour 60g cocoa 1 tablespoon baking

Traffic Light: Serves: 20

Guacamole

Ingredients 1 large avocado, halved, peeled and stone removed 1

Traffic Light: Serves: 1 cup

Hummus – plain and beetroot

Ingredients 425g tin Chickpeas, drained and rinsed 3 cloves garlic

Traffic Light: Serves: 12 (approximately 50g)

Nacho sauce – fresh

Ingredients 4 tomatoes, diced (approximately 250g) 1 red small capsicum,

Traffic Light: Serves: 5 (70g per serve)

Nut free pesto

Ingredients 2 tablespoons sunflower seeds 1½ cups firmly packed basil

Traffic Light: Serves: 10

Pita crisps and hummus

Ingredients 400g can chickpeas, drained 3 tablespoons lemon juice 2

Traffic Light: Serves: 2 cups

Ricotta, pea and mint dip

Ingredients 2 cups peas (fresh or frozen) ¼ cup water

Traffic Light: Serves: 2 cups

Salsa

Ingredients 2 firm medium sized tomatoes 1 small Lebanese cucumber

Traffic Light: Serves: 1.5 cups

Seed and carrot pesto

Ingredients ½ cup sunflower seeds ½ cup pepitas (pumpkin seeds)

Traffic Light: Serves: 10 serves (approx 45g)

Apple pie muffins Recipe

Ingredients 1¼ cups self raising flour ¾ cup wholemeal self

Traffic Light: Serves: 12 (approximately 100g serve)

Banana Weet-Bix muffins

Ingredients 3 ripe bananas 4 Weet-Bix 185mL reduced fat milk

Traffic Light: Serves: 12 (approx 75g each)

Canteen Muffin Mix

PART ONE - Prepare muffin mix Ingredients 4 kg self

Traffic Light:

Choc berry yoghurt cup

Ingredients 2 tablespoons chocolate flavoured custard or Yogo# 2 tablespoons

Traffic Light: Serves: 1 approximately 150g cup

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 mini muffins

Ingredients 2 ½ cups self raising flour, sifted ½ cup

Traffic Light: Serves: 18 Muffins

Chocolate Zucchini Muffins

Ingredients 1¼ cups wholemeal flour ¼ cup cocoa 1 teaspoon

Traffic Light: Serves: 12

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)

Date and Apple Cone Muffins

Ingredients 1 cup dates, finely chopped 1 cup reduced fat

Traffic Light: Serves: 12 (60g each)

Dairy & Gluten Free Blueberry Muffins

Ingredients Cooking oil spray or muffin cases 1½ cups gluten

Traffic Light: Serves: 12 (80g each)

Vegetable Pasta Sauce – Thermomix

Ingredients 1 medium brown onion, peeled and quartered 3 garlic cloves

Traffic Light: Serves: 2 litres

Hot Cross Muffins

Ingredients 1½ cups self-raising flour 1 cup wholemeal self-raising flour

Traffic Light: Serves: 24

Lemon Yoghurt Muffins

Ingredients Olive oil cooking spray 2 cups self-raising flour, sifted

Traffic Light: Serves: 48 mini muffins

Mac & Cheese Muffins

Ingredients 2 cups elbow pasta or macaroni ½ cup grated

Traffic Light: Serves: 12-18

Muffin Mexicana with Avocado Salsa

Ingredients 1 carrot grated ½ onion finely diced ½ teaspoon

Traffic Light: Serves: 10

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

Seasonal fruit muffins

Ingredients 1 x 875g tin sliced peaches, drained 3 cups

Traffic Light: Serves: 20 muffins (80g each)

Spiced Cranberry Muffins

Ingredients 1 cup dried cranberries 2 cups self-raising flour 3/4

Traffic Light: Serves: 18

Strawberry mini muffins

Ingredients ½ cup polyunsaturated margarine ½ cup sugar 2 eggs

Traffic Light: Serves: 24

Choc Crackle Cookies

Ingredients 150g wholemeal plain flour 60g cocoa 1 tablespoon baking

Traffic Light: Serves: 20

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 wheat cookies

Ingredients 4 wheat biscuits (e.g. Weet-Bix, Vita Brits) ⅔ cup

Traffic Light: Serves: 16 (approx 30g each)

Christmas crackle cookies

Ingredients 1 cup plain flour, sifted 1½ cups wholemeal plain

Traffic Light: Serves: 30 (approx 26g )

Cookies – Thermomix

Ingredients 125g polyunsaturated margarine ½ cup caster sugar ½ cup

Traffic Light: Serves: 22 (30g each)

Super green muffins

Ingredients 2 spring onions, finely chopped 100g lean ham, finely

Traffic Light: Serves: 12 (approximately 85g each)

Fruit muesli slice

Ingredients Dry mix 1 ½ cups rolled oats or muesli

Traffic Light: Serves: 18

Banana raspberry ‘nicecream’

Ingredients 3 ripe bananas, frozen, chopped into small pieces 1

Traffic Light: Serves: 6 (approx 72g each)

Gingerbread People

Ingredients 0.5 cup brown sugar 125g polyunsaturated margarine 0.5 cup

Traffic Light: Serves: 20

Berry coulis

Ingredients 500g frozen mixed berries (fresh seasonal berries can also

Traffic Light: Serves: 14 (approximately 40g)

Honey Cookies

Ingredients 60g polyunsaturated margarine 140g honey 1 teaspoon vanilla extract

Traffic Light: Serves: 18 (25g each)

Frosty Blueberries

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

Traffic Light:

Granola Crumble Topping

Ingredients 1 cup rolled oats 1 cup plain flour 2

Traffic Light: Serves: 16

Popcorn many ways

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

Traffic Light:

Roasted strawberries

Ingredients 2 punnets strawberries 4 tablespoons balsamic vinegar Method

Serves: 8

Trail mix

Ingredients 1/2 cup corn kernels 1 cup plain dried fruit

Traffic Light: Serves: 32

Beetroot and bacon zucchini slice

Ingredients 2 tablespoons olive oil 1 red onion, finely chopped

Traffic Light: Serves: 8 (approx 250g serve)

Vanilla Custard Two Ways

Ingredients 4 medium eggs 4 tablespoons cornflour 6 cups reduced

Traffic Light: Serves: 12 x 125mL serves

Christmas vege slice

Ingredients 5 eggs Pepper to taste 1 large zucchini, grated

Traffic Light: Serves: 8 (approx 200g serve)

Yoghurt Panacotta with Strawberry Swirl

Ingredients 2 punnets (500g) of strawberries 3.5 leaves titanium strength

Traffic Light: Serves: 8

Lemon crackle cookies

Ingredients 1 cup plain flour, sifted 1½ cups wholemeal plain

Traffic Light: Serves: 30 (approx 26g )

Classic zucchini slice

Ingredients 2 large zucchini, coarsely grated 3 spring onions, thinly

Traffic Light: Serves: 8 (approx 190g serve)

Flying Fish Frittata

Ingredients Cooking spray 4 sheets mountain bread 4 eggs 1

Traffic Light: Serves: 12

Pumpkin feta and pea frittatinis

Ingredients 375g butternut pumpkin, peeled, deseeded and chopped into small

Traffic Light: Serves: 12 x 70g frittatinis

Impossible Quiche

Ingredients Eggs Reduced fat milk Reduced fat cheese, grated Onion,

Traffic Light: Serves: 130g portion

Mini philly frittatas

Ingredients 250g softened light Philadelphia cream cheese 1 small red

Traffic Light: Serves: 12

Mini Philly Frittatas

Ingredients 1 teaspoon olive oil 1 small red onion, finely

Traffic Light: Serves: 12

Pretty frittata

Ingredients 2 large red capsicums 1kg sweet potatoes, peeled, cut

Traffic Light: Serves: 12 slices

Roasted pumpkin zucchini slice

Ingredients 200g peeled pumpkin, cut into 1cm pieces Olive oil

Traffic Light: Serves: 10 (approx 185g)

Vegetable slice

Ingredients packet (approximately 300g) of frozen spinach (defrost and squeeze

Traffic Light: Serves: 8

Thai Noodle Salad

Ingredients 400g dry rice noodles 4 spring onions, sliced 4

Traffic Light: Serves: 10 (260g per serve)

Sweet potato noodle salad

Ingredients 5 dried shitake mushrooms 200g dried sweet potato noodles

Traffic Light: Serves: 4 (approximately 180g)

Super nice rice salad

Ingredients 4 cups basmati rice, cooked and cooled 1 cup

Traffic Light: Serves: 10 (300g per serve)

Rainbow Salad

Ingredients 5 dried shitake mushrooms 200g dried sweet potato noodles

Traffic Light: Serves: 10 - 12

Oat Biscuits

Ingredients 120g polyunsaturated margarine ½ cup sugar 1 teaspoon golden

Traffic Light: Serves: 24 (28g each)

Rice Bubble Slice

Ingredients 1 cup wholemeal plain flour, sifted 1 tablespoon cornflour,

Traffic Light: Serves: 16-20 pieces

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)

Spooky Cookies

Ingredients 120g polyunsaturated margarine ½ cup sugar 1 teaspoon golden

Traffic Light: Serves: 24 (28g each)

Weet-Bix energy bar

Ingredients 1 cup plain flour 1 teaspoon baking powder 4

Traffic Light: Serves: 26 (approx 50g each)

Yoghurt fruit bars

Ingredients 1½ cups plain wholemeal flour 1 teaspoon bicarb soda

Traffic Light: Serves: 20 (approx. 43 grams)

Anna’s Macaroni Cheese – Thermomix

Ingredients 1 brown onion, peeled, cut into quarters 100g polyunsaturated

Traffic Light: Serves: 24 (200g portions)

Beef Chilli Con Carne

Ingredients 2 tablespoons olive oil 1 brown onion, diced 2

Traffic Light: Serves: 8 (290g per serve)

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

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

Cheese and spinach filo pies

Ingredients Olive oil spray 1 punnet cherry tomatoes, cut in

Traffic Light: Serves: 12 x 120g pies

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, cheese and spinach Turkish melt

Ingredients 1 Turkish oval roll 2 tablespoons reduced fat mayonnaise

Traffic Light: Serves: 1 (approximately 175g)

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 Rissoles

Ingredients 1kg lean chicken mince 1 large red onion, grated

Traffic Light: Serves: 16 rissoles (approx 90g each)

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

Fried Rice

Ingredients 3 cups basmati rice, cooked and cooled 2 whole

Traffic Light: Serves: 6 (288g per serve)

Carrot Cake Bliss Balls

Ingredients 1 cup rolled oats, uncooked 1 cup pitted dates

Traffic Light: Serves: 12 ball (35g each)

Choc crunch bliss balls

Ingredients 1½ cups puffed rice (not rice bubbles) 1½ tablespoons

Traffic Light: Serves: 18 (approx 20g serve)

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

Milo Bliss Balls

Ingredients ⅓ cup desiccated coconut ½ cup rolled oats ⅓

Traffic Light: Serves: 30 balls (approx 20g each)

Nut free bliss balls

Ingredients 1 cup (150g) pitted dates 1 cup (150g) dried

Traffic Light: Serves: 60 balls (1 serve = 2 balls)

Powerful Energy Balls

Ingredients 1 cup pitted dates 1½ cups rolled oats ½

Traffic Light: Serves: 8 (2 x 26g balls)

Asian Chicken Soup

Ingredients 1 tablespoon olive oil 1 brown onion, diced 1

Traffic Light: Serves: 15

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

Super easy chicken and corn soup

Ingredients 1 teaspoon polyunsaturated oil 3 spring onions, sliced 3

Traffic Light: Serves: 6 ( 280mL serve )

Emergency lentil soup

Ingredients 400g uncooked red lentils 4 tablespoons curry powder 2L

Traffic Light: Serves: 14 (250mL serve)

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)

Hearty Minestrone

Ingredients 250g lean bacon, diced 1 garlic clove, crushed or

Traffic Light: Serves: 12

Leek bacon and potato soup

Ingredients 8 rashers lean bacon, trimmed and diced 2 leeks,

Traffic Light: Serves: 17 (250mL serve)

Lupin Pumpkin & Sweet Potato Soup

Ingredients 650g brown onion, diced 3 teaspoons curry powder 250g

Traffic Light: Serves: 20

Fried Rice

Ingredients 3 cups basmati rice, cooked and cooled 2 eggs,

Traffic Light: Serves: 6 (300g per serve)

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

Herby chicken breasts with hummus and tabouleh

Herby chicken breast Ingredients 10 chicken breasts (200g each) 1

Traffic Light: Serves: 20

Lamb Koftas with yoghurt sauce

Ingredients - Koftas 3 tablespoons coriander seeds 3 tablespoons cumin

Traffic Light: Serves: 30 small Koftas

Macaroni cheese

Ingredients 500g macaroni pasta, uncooked 1 tablespoon olive oil 1

Traffic Light: Serves: 14 (approximately 200g serve)

Meatball Sub

Ingredients 2kg lean beef mince 1 cup carrot, grated 1

Traffic Light: Serves: 160 balls/32 subs

Mexican pita pocket

Ingredients 10 Tortillas 200g salsa / napolitana sauce recipe 3

Traffic Light: Serves: 10 (226g per serve)

Moroccan Chicken Couscous

Ingredients Chicken 2 tablespoon olive oil ¼ cup lemon juice

Traffic Light: Serves: 8

Poached Chicken & Corn Quesadilla

Ingredients Tortilla 400g plain flour 250mL warm water 1 teaspoon

Traffic Light: Serves: 8

Roasted vege

Ingredients Mixed vegetables: using what is in season or leftover

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Mexican Tomato Soup

Ingredients 2 x 400g can diced tomatoes (no added salt)

Traffic Light: Serves: 8 (200g per serve)

Minestrone soup

Ingredients 1 tablespoon vegetable oil 2 carrots, finely diced 1

Traffic Light: Serves: 8 (360mL serve)

Pumpkin and tomato soup

Ingredients 2 tablespoons olive oil 2 onions, coarsely chopped 2

Traffic Light: Serves: approx 16 cups

Pumpkin Soup

Ingredients 2kg kent pumpkin, deseeded, cut into wedges 2 brown

Traffic Light: Serves: 18 (approx 250mL per serve)

Spicy Red Lentil & Kale Soup

Ingredients 4 tablespoons olive oil 4 teaspoons cumin powder 2

Traffic Light: Serves: 30

Rainbow Pasta Salad

Ingredients 300g green beans, ends trimmed, cut into 3cm piece

Traffic Light: Serves: 8 (260g per serve)

Hug in a Mug” soup – Thermomix

Ingredients 4 sprigs flat leaf parsley, leaves only 2 carrots,

Traffic Light: Serves: 12 (approximately 300mLs)

Pumpkin butter bean salad

Ingredients Salad 500g jap pumpkin, peeled, cut into chunks 1

Traffic Light: Serves: 6

Potato Caesar Salad

Ingredients 3 medium potatoes (unpeeled) 4 slices (50g) lean ham

Traffic Light: Serves: 6 (240g per serve)

Mango rice salad

Ingredients 1½ cups (300g) jasmine rice 1 bunch fresh basil

Traffic Light: Serves: 8 serves of 180g

Lentil Salad

Ingredients 400g canned cooked brown lentils, rinsed and drained ½

Traffic Light: Serves: 6 (190g per serve)

Jamaican confetti rice salad

Ingredients 4 cups cooked, cooled white long grain rice 1

Traffic Light: Serves: 8 (approximately 200g each)

Festive potato salad

Ingredients 1.5kg baby potatoes, halved 5 lean bacon rashers, chopped

Traffic Light: Serves: 10 (approximately 170g)

Detox salad

Ingredients Salad 2 large beetroots grated 2 large carrots, grated

Traffic Light: Serves: 12 (170g each; 2kg in total)

Couscous, mint & tomato tabbouleh salad

Ingredients - couscous 1 cup couscous 2 cups boiling water

Traffic Light: Serves: 6 large serves

Christmas coleslaw

Ingredients Salad 1 red cabbage, finely shredded 2 large red

Traffic Light: Serves: 8 (approximately 200g)

Chickpea and Couscous Salad

Ingredients 1½ cups vegetable liquid stock, salt reduced 2 teaspoons

Traffic Light: Serves: 8 (260g per serve)

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 noodle salad

Ingredients- salad 200g dried rice noodles 2 cups skinless poached

Traffic Light: Serves: 4 (approximately 275g)

Brown Rice Salad

Ingredients- salad 200g dried rice noodles 2 cups skinless poached

Traffic Light: Serves: 10 (293g per serve)

Vietnamese Rice Paper Rolls

Ingredients 8 rice paper sheets 2 cups of shredded mixed

Traffic Light: Serves: 8

Vegie bites

Ingredients 1 medium cauliflower, chopped 1 medium broccoli, chopped 2

Traffic Light: Serves: Approximately 20 (50g each)

Vegetable goyza

Ingredients - gyozas ¼ white cabbage, finely chopped 1 small

Traffic Light: Serves: 30 pieces

Tuna Patties

Ingredients 425g can tuna in springwater, drained 125g can corn

Traffic Light: Serves: 12 (75g each)

Tuna & avocado melts

Ingredients 6 Turkish rolls, split through the centre 2 x

Traffic Light: Serves: 12

Toast quiche cups

Ingredients Olive or canola oil spray 12 slices fresh bread,

Traffic Light: Serves: 12 x 70g quiche cups

Thai beef cucumber cups

Ingredients 1 Lebanese cucumber cut into approx 25 x 2cm

Traffic Light: Serves: 24

Sushi balls

Ingredients - sushi balls 250g cooked white, brown or sushi

Traffic Light: Serves: approx 16 x 35g balls

Sushi

Ingredients 4 sheets of toasted seaweed (yaki nori) 4 cups

Traffic Light: Serves: 8 serves (4 pieces per serve)

Spiced Sweet Potato Wedges

Ingredients 2kg sweet potato 50mL grapeseed oil 1 teaspoon sea

Traffic Light: Serves: 8

Indian Spiced Popcorn

Ingredients 110g (½ cup) corn kernels (makes 8 cups of

Traffic Light: Serves: 32

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

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

Pizza Bites

Ingredients 1 Sorj or Lavash bread wrap (square wraps are

Traffic Light: Serves: 6

Mexican potato skins

Ingredients Olive oil spray 1 bag McCains potato skins (50

Traffic Light: Serves: 10 cups (5 skins in each)

Hot wheels

Ingredients 6 medium sized potatoes 1 tablespoon olive3 Topping suggestions:

Traffic Light: Serves: 24 (approximately 66g each)

Ham, sweet chilli & pumpkin scrolls

Ingredients 450g pumpkin, peeled, baked, mashed and cooled 170g lean

Traffic Light: Serves: 16 (70g each)

Ham, cheese and spinach puffs

Ingredients 10 sheets of reduced fat puff pastry (~160g each)

Traffic Light: Serves: 40 (100g each)

English muffins – six ways

English muffins are incredibly versatile and can be used with

Traffic Light: Serves: 1 each

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

Corn Fritters with Salsa

Ingredients Fritters 420g can corn kernels, drained, rinsed ½ cup

Traffic Light: Serves: 16

Chicken noodle balls

Ingredients 300g lean chicken mince 1 egg ½ zucchini, grated

Traffic Light: Serves: 9

Chicken, lemon & herb sandwiches

Ingredients 12 slices high fibre white bread 2 cups cooked

Traffic Light: Serves: 24 small triangles

Chicken and cranberry sausage rolls

Ingredients 3 slices multigrain or wholemeal bread, crusts removed, roughly

Traffic Light: Serves: 18 (approximately 160g each)

Cheesy pumpkin puffs

Ingredients 250g pumpkin, peeled and cut into medium sized cubes

Traffic Light: Serves: 40 x 15g puffs

Cheesy mash muffins

Ingredients 3 cups (approx 900g) slightly cooled mashed potato 1

Traffic Light: Serves: 12 (approx 80g each)

Cheesy tuna bites

Ingredients 185g can tuna in springwater, drained 125g corn kernels,

Traffic Light: Serves: 9 (60g each)

Cheese torpedo

All kids love the famous canteen cheese toastie. Recreate these

Traffic Light: Serves: 1 roll

After school snack pizza

Ingredients 1 English muffin, sliced in half horizontally, or 1

Traffic Light: Serves: 1

Waffles

Ingredients 2 cups white self raising flour 2 cups wholemeal

Traffic Light: Serves: 14 (approximately 110g)

Vegetable pinwheel scones

Ingredients 1 cup plain wholemeal flour 1 cup plain white

Traffic Light: Serves: 12

Sweet & Savoury Scrolls

Basic Dough Ingredients 7g dry yeast (one sachet) 1½ cups

Traffic Light: Serves: 16

Roasted vegetable and fetta Turkish melt

Ingredients Turkish oval roll 2 tablespoons reduced fat mayonnaise 30g

Traffic Light: Serves: 1 (approximately 175g)

San Choy Bow

Ingredients 1 tablespoon olive oil 500g lean pork mince 6

Traffic Light: Serves: 8 (160g per serve)

Spanish Beans

Ingredients 2 tablespoons olive oil 1 large brown onion, diced

Traffic Light: Serves: 10 x 200g serves

Spinach & ricotta lasagne

Ingredients 500g light ricotta cheese 2 packets (500g) frozen spinach,

Traffic Light: Serves: 12

Sushi Bowls

Ingredients for base recipe 500g sushi rice 750mL water 60g

Traffic Light: Serves: 8

Sweet chilli chicken wraps

Ingredients 3kg skinless chicken breast 2 teaspoons black pepper 2

Traffic Light: Serves: 30 (approximately 300g)

Mac & cheese with cauliflower – Thermomix

Ingredients ½ whole cauliflower (approx 450g), roughly chopped 4½ tablespoons

Traffic Light: Serves: 12 (approximately 270g serve)

Burger pattie – Beef

Ingredients 750g lean beef mince 1 large brown onion, grated

Traffic Light: Serves: 12 (100g)

Toxic Waste Mac & Cheese

Ingredients 400g elbow pasta or macaroni 50g polyunsaturated margarine 2

Traffic Light: Serves: 12-18

Twisted Pasta

Ingredients 1 tablespoon olive oil 1 brown onion, finely chopped

Traffic Light: Serves: 14 (approximately 200g serve)

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

Vegetarian Chilli Con Carne

Ingredients 2 medium-size sweet potatoes, peeled and cut into bite

Traffic Light: Serves: 14

Spinach yoghurt dough

Ingredients 1 cup reduced fat plain Greek yoghurt ¾ cup

Traffic Light: Serves: 18 scrolls or 24 stars

Rice bubble banana bread

Ingredients 90g polyunsaturated margarine ½ cup caster sugar 1 egg

Traffic Light: Serves: 16

Quick Scones

Ingredients 2 cups self raising flour 1½ tablespoons polyunsaturated margarine

Traffic Light: Serves: 10-12

Pumpkin scones

Ingredients ¼ cup polyunsaturated oil ½ cup sugar 2 eggs,

Traffic Light: Serves: approximately 14 (60g each)

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

Megan’s banana bread

Ingredients 1¼ cups self-raising flour ¼ cup wholemeal self-raising flour

Traffic Light: Serves: 12

Lemon Myrtle Pancakes

Ingredients 2½ cups self-raising flour 2 tablespoons sugar 2 eggs,

Traffic Light: Serves: 28-30

Indian Flatbread

Ingredients - Koftas 2 teaspoons sea salt 2 cups luke

Traffic Light: Serves: 32 small flatbread

Hot Cross Buns

Ingredients 4 teaspoons yeast 1 cup caster sugar ¾ cup

Traffic Light: Serves: 20

Christmas gingerbread pikelets

Ingredients 1 cup self raising flour, sifted ¼ cup firmly

Traffic Light: Serves: 12

Easy Banana Honey Bread

Ingredients 1 egg 2 tablespoons honey 2 ripe bananas, mashed

Traffic Light: Serves: 10 (60g each)

Crepes

Ingredients 1 cup plain flour, sifted 2 eggs, lightly beaten

Traffic Light: Serves: 8-10

Quick Corn Pikelets

Ingredients 2 cups self-raising flour (These have been trialled in

Traffic Light: Serves: 20

Coconut porridge – Cafe style

Ingredients 750g oats 1.5 Litres unsweetened coconut milk 2 tablespoons

Traffic Light: Serves: 12 (approximately 200g serve)

Carrot cake pikelets

Ingredients 1½ cups (375ml) reduced fat milk 1 egg, lightly

Traffic Light: Serves: 20 pikelets (approx. 55g)

Berry scone wedge

Ingredients 1 ½ cups self-raising flour ½ cup wholemeal self-raising

Traffic Light: Serves: 12-16

Basic Pizza Dough

Ingredients 375mL (1½ cups) warm water 2 teaspoon (7g/1 sachet)

Traffic Light: Serves: 10-12 small pizzas

Banana Raspberry Bread

Ingredients 125g polyunsaturated margarine 1 cup brown sugar 1 teaspoon

Traffic Light: Serves: 20 (70g each)

Apple jaffle

Ingredients 440g can unsweetened pie apple 8 slices raisin/fruit or

Traffic Light: Serves: 4

WASCA is proud to acknowledge Aboriginal and Torres Strait Islander wisdom and concepts of traditional and holistic health and wellbeing. WASCA pays respect to the Traditional Custodians of Country throughout Australia and acknowledges Elders past and present and their ongoing connection to the lands and waterways.

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