Mexi Balls

Ingredients:

500 g lean beef mince

½ onion, finely diced

1 cup shortgrain rice

1 packet mild taco seasoning mix

150 mL can light evaporated milk

690 g can condensed tomato soup

3 cups water

2 beef stock cubes

Makes approximately 20 meatballs

Serves 6

Method:

Combine the mince, onion, rice, taco seasoning and evaporated milk together in a large bowl.

Form into small meatballs and set aside.

Place soup, water and stock cubes in a large, wide-based saucepan.

Stir well and slowly bring to the boil.

Drop in the meatballs, reduce heat and simmer for 30 minutes, gently shaking or stirring occasionally to prevent meatballs sticking to pan base.

Serve 2-3 meatballs and sauce on a plate with crusty bread and steamed seasonal vegetables.

Tips:

This meal could be baked in a large casserole or roasting pan. Use a moderate oven (180 C) for 30-45 minutes.

Have ready to quickly reheat for times when you're late home.

These meatballs are great squashed onto bread for a quick snack.

Nutrition information per serve:

Energy 1120 kJ

Protein 23 g

Fat 4 g

Carbohydrate 35 g

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Sweet Lamb Curry

Ingredients:

500 g cubed lamb or beef

1 onion, roughly chopped

1 carrot, sliced

2 sticks celery, sliced

1 large cooking apple, diced

2 heaped tablespoons plain flour

1 heaped tablespoon curry powder

420 g can tomato soup concentrate

1 heaped tablespoon golden syrup juice of ½ lemon (2 tablespoons)

1 ½ tablespoons brown sugar seasoning to taste

Serves 6

Method:

Preheat oven to 160 C.

Mix meat, onion, carrot, celery, and apple with flour and curry powder.

Add tomato soup, golden syrup, lemon juice, sugar and seasoning.

Stir all ingredients together well and cook covered in a 2-3 litre casserole dish in a slow oven for a minimum of 40 minutes until the meat is tender and the juices are thickened.

Tips:

Leave out the curry powder, add extra vegetables and call this dish a stew.

Serve with mashed potato, steamed rice or damper and seasonal greens.

Nutrition information per serve:

Energy 1020 kJ

Protein 21 g

Fat 4 g

Carbohydrate 31 g

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Easy Chicken and Pasta

Ingredients:

2 teaspoons canola or olive oil

500 g chicken breast fillets, cut into thin strips

420 g can condensed cream of mushroom soup

2 cups water

½ teaspoon dried basil

500 g packet mixed frozen vegetables

2 cups dried pasta spirals, uncooked

1 cup reduced fat cheddar cheese, grated

Serves 6

Method:

Heat oil in a deep large frying pan over medium heat.

Add the sliced chicken and cook, stirring frequently for 5 minutes or until browned. Remove chicken and set aside.

Add soup, water, basil and uncooked pasta to the pan.

Bring to the boil, reduce heat to medium, cover and simmer 15 minutes or until pasta is just tender.

Stir in the cooked chicken, frozen vegetables and grated cheese. Cook for 5 minutes or until the vegetables are hot and tender.

Tips:

This is a great dish to prepare ahead of time and have ready for a quick reheat.

Serve with crusty bread and a green salad or a fresh fruit platter.

A mix of fresh vegetables can be used but I find the frozen vegetables quick and easy when time is short.

Serve with a sprinkle of freshly grated parmesan cheese for extra flavour.

Nutrition information per serve:

Energy 1373 kJ

Protein 29 g

Fat 7 g

Carbohydrate 37 g

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Tropical Toasted Fingers

Ingredients:

4 slices bread, toasted

2 tablespoons fruit chutney

4 slices light processed cheese

415 g can peaches in mango, drained

4 rashers lean bacon, halved or

4 slices lean ham

½ teaspoon paprika

Makes 8 fingers

Method:

Spread toast with chutney and cut each slice in half to

make 8 fingers. Cut cheese slices in half and place on

each finger.

Top each finger with two peach segments and half a

rasher of bacon or slice of ham. Sprinkle with paprika

and place under grill or in the oven until cheese melts

and bacon is crisp and golden.

Tips:

These make a great snack for afternoon tea, before training in winter.

Use thick toast slices for a thicker, more filling, finger.

Nutrition information per finger:

Energy 512 kJ

Protein 8 g

Fat 4 g

Carbohydrate 14 g

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How to Survive Carnival Days

Sports carnivals or competition days are easiest to manage if you plan ahead and take suitable food and drinks with you. This also eases the pressure on your wallet! Active kids need regular top ups of energy rich foods and fluids to cope with the ongoing demands of a long day of activity. Don’t rely on the canteen or nearby shops for food and drink, as suitable choices are not always available.

Encourage your club or school canteen to provide a range of healthy choices.

Survival tips:

1. Always pack an esky or cooler bag with healthy food and fluids for the family as it is not possible to rely on the canteen or nearest shops to provide suitable food.

2. Take a plentiful supply of fluids - preferably a mix of water and flavoured fluids such as sports drinks, fruit juice and cordial.

3. Provide low fat snack foods for grazing on during the day.

4. Encourage small amounts of food and fluids regularly through the carnival day, making use of longer breaks between events for more substantial intake.

5. Discourage your active child from drinking carbonated or high caffeine drinks between events, as these can cause bloating and intensify dehydration.

Carnival Checklist:

● Two drink bottles per competitor - one water and one flavoured fluid.

● Snack foods like muffins, slices and scones.

● Rolls, sandwiches or pita pockets for lunch.

● Ice or cooler block to keep perishable foods cool and safe to eat.

● Extra water - especially important in warm weather.

● Fruit - fresh or canned, fruit bars, fruit fingers and fruit juices.

● A thermos for the parents!

For family comfort, don’t forget sunscreen and shade protection, spare clothing, a rug, folding chairs and all the other things you need for what can be a very long day.

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Drinks, Snack and Meal Ideas for Before Sport

The old tradition of eating a hearty meal before activity has gone with the times. It is now recommended that the meal eaten prior to sport is a low fat, high carbohydrate combination of foods that are quick and easy to prepare and digest, yet leave your children feeling satisfied and well fuelled. The timing of this meal is important to allow time for digestion prior to exercise.

Fluid intake needs to be encouraged at this time too.

To make a nutritious breakfast, select a combination from the following foods

● breakfast cereal or oatmeal with reduced fat milk and/or yogurt

● toast, crumpets, pancakes or muffins

● spaghetti or baked beans

● eggs; reduced fat cheese

● fresh or canned fruit; fruit juice

Nutrition goals:

1. Provide foods to be eaten prior to activity that are quick and easy to digest, leaving the stomach comfortable but not too empty.

2. The best foods for this time are those low in fat, containing some protein and a moderate amount of carbohydrate.

3. Ensure adequate fluid intake with these foods.

Survival hints

1. Keep food and fluids at this time quite simple.

2. Food and drink taken now should be what your child is used to having. Before a competition or carnival is not a good time to experiment with new foods.

4. Always aim to have a mix of food and fluids before activity.

5. Aim to eat a main meal 2-4 hours prior to starting activity. A light snack can be eaten within an hour of being active.

6. Watch the fibre content of this meal. Some children may find their bowels become overactive if they eat a large amount of fibre at this time. If this is the case, use more refined products like white bread, pancakes or canned spaghetti.

7. Sometimes a liquid meal may be the best before sport, particularly for children who get nervous and don't feel like eating solid food.

8. Take fluids within the last 15 minutes before exercise to ensure adequate hydration.

9. Minimise fuss so that everyone can stay calm.

Liquid meals can be purchased commercially but active kids may like to try their own creations.

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Aussie Peach Dream

Ingredients:

1 packet lime jelly crystals

825 g can peach slices, drained, liquid reserved

500 g tub creamy custard yogurt

2 tablespoons shredded coconut

3 tablespoons pistachio kernels, roughly chopped

Serves 4

Method:

Drain the juice from the can of peaches, saving one cup of liquid.

Store the peaches until needed in the fridge in a plastic container or glass or earthenware bowl.

Prepare the jelly as instructed on the packet using the peach liquid to replace 1 cup of the water. Pour into a 20 cm shallow pan, refrigerate and allow to set. (This could take up to 2 hours depending on the temperature of your refrigerator).

Cut the jelly into squares.

Lightly toast the coconut. Toasting can be done in a dry pan over a low heat, under a griller or in a microwave.

Check regularly as coconut can burn very quickly.

Layer jelly cubes, peaches and custard into one large or individual bowls.

Top with the coconut and nuts.

Tips:

Use vanilla custard if no yogurt custard is available.

A great dessert to top up energy levels the night before a carnival.

Use any fruit available such as pears, apricot halves, fruit salad or pineapple pieces to replace the peaches.

Pecans, slivered almonds or walnuts could replace the pistachios.

Nutrition information per serve:

Energy 1420 kJ

Protein 10 g

Fat 11g

Carbohydrate 49 g

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Pinwheels

Ingredients:

250 g lean beef or chicken mince

1/2, 420 g can tomato puree, with garlic and basil

1 teaspoon gravy powder

2 cups self raising flour

½ cup reduced fat milk

4 tablespoons barbeque sauce

125 g (1 cup) grated reduced fat mozzarella cheese

Note:

Both tomato puree and tomato paste freeze well.

Always transfer any remaining to a plastic container to freeze for later use.

Makes 12 large

Method:

Pre heat oven to 220 C.

Brown choice of mince in a fry pan then add tomato puree and gravy powder.

Stir until mixture boils. Remove and cool slightly.

In a large bowl, combine the flour and milk together.

Mix to a soft, but not sticky, dough, using a knife. Add a little more milk, if required.

Spread some extra flour onto a dough sheet, paper or bench top. Turn out dough, knead lightly then roll out to a rectangle about 25 x15 cm.

Spread with the barbeque sauce and mince mixture, to within about 3 cm from dough edges.

Sprinkle with most of the cheese, leaving a little over to top the pinwheels.

Roll up into a “sausage” starting from the longest side and leaving the joining seam, side down on the bench.

Cut the roll into 12 even slices. Shape into rounds and place on a baking tray sprayed lightly with oil. Leave a little room between each to allow for spreading.

Top with the remaining cheese. Bake in pre heated oven for 20 minutes or until brown and firm to touch.

Tips:

Serve warm with sauce or salsa and salad.

Offer these as a great low fat alternative to meat pies.

These can be made ahead of time and reheated quickly in the microwave but they won't be as crunchy.

Nutrition information per pinwheel:

Energy 680kJ

Protein 11g

Fat 3 g

Carbohydrate 23 g

HINT

I often use suitable leftovers to take to carnivals like the Pinwheels. These are a popular meal in our house on Friday nights often made from spare spaghetti Bolognaise sauce. Nothing gets wasted!

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Potato Power

Ingredients:

6 large, pink skinned potatoes, well washed - Desiree or Pontiac are ideal

3 teaspoons canola margarine

3 spring onions, finely sliced including green tops

1 tablespoon corn flour

375 mL can light evaporated milk

125 g (1 cup) reduced fat grated cheddar cheese

415 g can pink salmon, well drained, broken into chunks

3 tablespoons chopped parsley

Cracked pepper to taste

Serves 6

Method:

Prick the potatoes, place around a turntable perimeter of a 750 to 800 watt microwave oven, cook on HIGH for 15-20 minutes or until soft when gently squeezed.

If time allows, the potatoes could be baked in a hot oven at 200 C for about 40 minutes instead.

Melt margarine in a saucepan, fry spring onions until softened.

Mix the cornflour with milk until smooth. Stir into pan until sauce thickens and boils. Lower heat, stir in cheese until melted, fold in salmon and parsley.

Season with pepper.

Either cut potatoes 1/3 across horizontally or open up and top with the salmon mixture. Serve with iceberg lettuce, wedges of tomato and avocado. Accompany with bread rolls.

Tips:

Potatoes can be filled with a range of mixtures – leftovers are great, and could include Bolognaise sauce or some Mince in Minutes – see page 23, canned Baked Beans and grated cheddar cheese.

Nutrition information per potato:

Energy 1830 kJ

Protein 34 g

Fat 13g

Carbohydrate 45 g

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Hunger Buster Burgers

Ingredients:

6, 100 g pieces of flattened, lean barbeque steak

6 hamburger or crusty rolls

440 g can pineapple slices, drained

225 g can sliced or shredded beetroot, well drained

3 large tomatoes, sliced thickly

Cos or iceberg lettuce leaves, shredded

125 g (1 cup) reduced fat, grated cheddar cheese

Makes 6 burgers

Method:

Grill the steak in a pan, on a grill plate or barbeque.

Cut each roll in half and brown cut side down on grill plate or barbeque (or toast under the griller).

Fill each roll with some of each ingredient.

Top with sauce of your choice and enjoy.

Tips:

Kids love making their own burgers – let them use their imagination.

My family loves this meal on Friday night, washed down with juice and followed with pancakes, ice cream and syrup for dessert.

A wonderful high carbohydrate meal to prepare them for a busy day of sport ahead.

Nutrition information per burger:

Energy 1915 kJ

Protein 40 g

Fat 10 g

Carbohydrate 52 g

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Corn Loaf

Ingredients:

420 g can creamed corn

440 g can corn kernels, drained

1 onion, finely chopped

2 teaspoons crushed garlic

2 eggs, lightly beaten

½ cup natural yogurt or light sour cream

 ½ cup reduced fat cheese, grated

1 cup wholemeal breadcrumbs

1 cup rolled oats

100 g sunflower seeds and/ or crushed nuts

Extra:

½ cup sunflower seeds and/or crushed nuts

Makes 10 slices

Method:

Preheat oven to 180 C. Spray a standard size loaf tin with canola oil.

Combine creamed corn, corn kernels, onion, garlic and eggs. Mix well. Fold through the remaining ingredients, except for the extra seeds and/or nuts.

Spoon into prepared loaf tin and sprinkle with extra seeds and/or nuts.

Bake 20-30 minutes or until golden brown and cooked through.

Tips:

Serve freshly sliced with relish, salsa, sauce or sweet chilli dipping sauce.

Add crusty bread and salad to make a complete meal.

Can be served cold or warm.

Nutrition information per serve:

Energy 973 kJ

Protein 10 g

Fat 10 g

Carbohydrate 26 g

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Performance Pasta

Ingredients:

1 teaspoon olive oil

300 g diced bacon

3 spring onions, finely sliced

2 cloves garlic, crushed

1 green apple, diced

1 large red capsicum, diced

810 g or 2, 425 g cans crushed or chopped tomatoes

3 sticks celery, thinly sliced

2 large zucchini, grated

½ cup red or white wine

1 tablespoon brown sugar

3 tablespoons tomato paste

Fresh herbs or cracked pepper to taste

500 g packet any pasta e.g. spirals, penne, spaghetti

Grated cheddar or Parmesan cheese for serving

Serves 8

Method:

Heat the oil in a large frying pan or wok.

Cook bacon bits, spring onions and garlic until onions soften.

Add remaining ingredients except pasta.

Season to taste with herbs or pepper.

Reduce heat and simmer until vegetables and apple are tender.

While the sauce is simmering, boil a large pot of water and cook pasta following instructions on the pack or until al dente. Drain well.

Spoon pasta into bowls.

Top with a generous quantity of pasta sauce. Sprinkle with cheese of choice.

Tips:

Great to eat with warm bread rolls and a green salad.

Leftover sauce can be tossed through the pasta and kept for a quick snack for hungry kids. Reheat in the microwave.

Make a double quantity of sauce and keep extra in the freezer for a fast meal.

Nutrition information per serve:

Energy 1500 kJ

Protein 16 g

Fat 7 g

Carbohydrate 55 g

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Everyday Eating for Active People

It is important for all active people, adults and children, to eat well every day and not just concentrate on healthy eating prior to major sporting events or competition. Maintaining energy levels through healthy eating habits and ensuring adequate hydration by taking fluids regularly, will assist you to produce your best performance each day – be it in the work place, the class room or on the sporting field.

The nutrient analysis which follows each recipe in this cookbook can be used as a guide to the nutritional contribution these meals make to the daily food intake of family members. The exact energy and nutrient requirements of individual active kids is very variable and is dependent on age, gender and their sport. It is not my intention that people use this cookbook to assess or calculate their energy needs or intake. However in the interests of being able to use this information to assess how these meals fit into daily life, having an idea of how much an active kid may require could help.

The current recommendations for energy intake of active kids are based on the data available for the general population. The approximate recommended daily energy intake for girls aged from 5-11 years ranges from 6700 - 7900 kJ. For the same aged boys, this ranges from 6700 - 8900 kJ per day. Energy intake needs to be balanced with energy output to produce a healthy, “glowing and growing”, active kid.

The daily requirement for protein is generally easily met if a child consumes a wide variety of foods and eats sufficient total energy to grow and develop at a healthy rate.

Nutrition Goals

1. Eat plenty of carbohydrate rich foods throughout each day for get up and go.

2. Eat little and often to maintain blood sugar levels, energy and concentration.

3. Avoid high fat food traps. Learn which foods have hidden fats.

4. Include foods containing protein to provide the nutrients required for growth.

4. Drink suitable fluids during each day to maintain adequate hydration.

5. Always include a wide variety of foods to ensure all nutrient needs are met.

Survival Hints

1. Be organised ahead of time – plan for busy meal times.

2. Use a mix of fresh, canned, frozen and packaged foods to produce nourishing meals and snacks quickly.

3. Shop from a list to ensure you have the necessary foods available to prepare the meals planned.

4. Use your freezer – prepare extra quantities to be kept for another time.

5. Experiment with new ideas and recipes and encourage your children to assist with the preparation of meals and snacks.

Most of the recipes included in this cookbook are suitable for every day eating. And you might like to try modifying some of your own family’s favourite meals using fat reduced, salt reduced or no added sugar products to produce healthy meals quickly.

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Fast Food for Active Families

Active families need to learn how to eat well ‘on the run’ to perform at their best each day. In this cookbook I have indicated which recipes are best for specific times – for example every day eating, eating the night before sport, during carnivals and after a hectic day of sport.

The recipes have been developed and chosen to be tasty, convenient, quick and healthy for you and your active family.

You may wonder why I have included many canned, frozen and packaged ingredients in my recipes. There are several reasons, the first being that this is what I always do in my own kitchen. What I believe is good for my family should suit just about everyone.

When combined with fresh foods, canned, frozen and packaged foods contribute to a nutritionally sound diet as the processing does not destroy the nutrients in the food.

In fact, the heat process used to sterilise canned products ensures the food stays safe until the can is opened. No artificial preservatives are needed or used as this process preserves the food naturally. I also really like the way canned foods are reliable in their consistency of taste and texture and find their portability makes them especially suitable for use away from home such as at sporting events. If they aren't needed at the time we simply bring them home again for later use – so no wastage.

You may notice I've not included lots of recipes for soup although my family love it as a warming and nourishing snack especially during the winter months, with a slice of toast or as a welcome start to a meal. Canned soups are a quick and easy alternative to home made soup, and also make a great base for casseroles and quick meals.

I believe in saving time where possible for all the important things in life and you will find there is a huge variety of tasty, nourishing soups, from family size to single serve snacks on your supermarket shelves.

I do encourage families to look for the ‘salt reduced’ and ‘no added sugar’ varieties when purchasing processed foods. This will help you to meet the Dietary Guidelines for Children and Adolescents which include recommendations on choosing low salt foods and those foods containing only a moderate amount of added sugars.

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