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5 Ingredient apple and banana bread

Ingredients 1.5 cups self raising flour 2 tablespoon caster sugar

Traffic Light: Serves: 12

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: 24 regular muffins (50g) or 48 muffin bites (15g)

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 smoothie

Ingredients: 3 medium bananas 125mL reduced fat plain milk 2½

Traffic Light: Serves: 4

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

Beans in a Bun

Ingredients 10 Small bread rolls 1 Kilo Baked beans 300g

Traffic Light: Serves: 10

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

Berry smoothie

Ingredients: 250g strawberries, washed, hulled and halved 125g blueberries, plus

Traffic Light: Serves: 8

Bombay potato and spinach quesadillas

Ingredients 9 large potatoes, peeled, cut into bite sized pieces

Traffic Light: Serves: 30 (approximately 100g)

Brekkie Burrito

Ingredients 12 eggs 6 tablespoon reduced fat milk 6 rashers

Traffic Light: Serves: 6

Brown Rice Salad

Ingredients- salad 4 cups brown rice, cooked and cooled 2

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)

Caesar Salad

Ingredients- salad 150g iceberg lettuce 50g lean bacon, cooked and

Traffic Light: Serves: 1

Calzone

Ingredients Hawaiian (Amber) 1 tortilla or wrap 1 tablespoon pizza

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

Cheesies

Ingredients Basic cheesie 6 bread rolls 3 cups (340g) reduced

Traffic Light: Serves: 12

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 & corn burgers

Ingredients 1kg lean chicken mince 2 eggs, lightly whisked 2

Traffic Light: Serves: 12 (120g)

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: 20 (90g)

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

Choc Orange Bliss Balls

Ingredients 200g rolled oats 200g almonds (whole or almond butter)

Traffic Light: Serves: 24 (30g)

Choc-nana shake

Ingredients: 1 large frozen banana, chopped 3 fresh dates, deseeded,

Traffic Light: Serves: 4

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 tree pizza

Ingredients 1 pitta bread or wrap 2 tablespoons pizza sauce

Traffic Light: Serves: 8

Christmas vege slice

Ingredients 5 eggs Pepper to taste 1 large zucchini, grated

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

Christmas Watermelon Slushy

Serves: 4 (300 mL) Ingredients: 4 cups (approx 700g) chopped,

Traffic Light: Serves: 4

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 3/4 cup sugar 500g

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 – eight 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)

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 Salad

Ingredients 1 tablespoon sesame oil 1 brown onion, finely chopped

Traffic Light: Serves: 8 (230g)

Fried Rice Share-It

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.

Traffic Light:

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

Gorgeous green smoothie

Ingredients: 120g spinach leaves 2 ripe frozen bananas, chopped 2

Traffic Light: Serves: 4

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)

Guac and Roll

Ingredients 2 avocados 1 lime, juiced ½ teaspoon salt 1

Traffic Light: Serves: 6

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)

Healthy Gingerbread Smoothie

Ingredients: ½ cup reduced fat plain Greek yoghurt ½ cup

Traffic Light: Serves: 3

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 olive oil Topping

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

Mango smoothie

Ingredients: 300g frozen mango 450mL reduced fat plain milk 1½

Traffic Light: Serves: 4

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

Pizza Muffin

Ingredients Olive oil spray 1 cup reduced fat milk 2

Traffic Light: Serves: 12

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.

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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)

Spaghetti bolognaise

Ingredients Olive oil 2 brown onions, finely diced 2 garlic

Traffic Light: Serves: 8 - 10

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 wrap

Ingredients - Dressing 1 x 10inch spinach wrap 50g reduced

Traffic Light:

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)

Spring Frittata

Ingredients 4 medium diced potatoes 1 tablespoon olive oil 1

Traffic Light: Serves: 10-12 slices

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)

Teriyaki Chicken Panini

Ingredients - Dressing 130g Turkish roll 15g baby spinach 3

Traffic Light: Serves: 1

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

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 Frittatas

Ingredients Cooking spray 4 sheets mountain bread 4 eggs 1

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

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

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.