Across Australia, school canteens use the ‘traffic light’ system to help teach kids to make healthy food choices. Since this is already familiar to them, Smarty Plants has used the same symbols for our recipes so that little chefs can make good decisions on what they cook and eat. GREEN TRAFFIC LIGHT – Eat Often…
SLICING VEGETABLES To slice a vegetable, hold it onto a chopping board with one hand whilst using a knife to cut it into disks. These can be cut very thinly or fairly thick but all pieces should be the same width. DICING VEGETABLES Diced vegetables means to chop…
GARLIC BULB The garlic bulb is the whole head of garlic, just as it is pulled out of the ground. To break the bulb open, use your fingers to pull apart each of the pieces which are called cloves. GARLIC CLOVES The cloves are the pieces of the bulb once they have been…
2 tbs olive oil 1 onion, chopped 1 clove garlic. crushed 4 white potatoes 2 leeks 5 cups vegetable stock 1/2 cup cream Salt Method: Wash hands. Peel the potatoes and cut them into 2cm cubes. Cut the green part from the leek. Slice the leek in half lengthways and wash between the layers under…
Ingredients 750g rolled oats 1/3 cup flaked almonds 1/3 cup flaked coconut 3/4 cup cranberries 3/4 cup dried apricots, chopped 3/4 cup sultanas 1 cup processed bran 1/2 cup wheat germ 1/3 cup sunlower seeds 1/3 cup pepitas Method: Wash hands. Preheat the oven to 200°C. Spread the oats and the almond flakes onto a large baking tray and bake in…
Ingredients 4 asparagus spears 3 eggs Salt and pepper Chopped parsley 1 tbs butter 2 slices ham 2 tbs tasty cheese, grated Method Wash hands. Bring a saucepan of water to the boil. Prepare the asparagus by snapping off the woody part at the base. Blanch the spears for 3 minutes in the boiling water. Remove…
Ingredients 4 slices thick-sliced bread 2 eggs 1/2 cup milk 1 tbs butter 1/2 tbs canola oil Method Wash hands. Whisk the eggs and milk in a large bowl until combined. Heat a non-stick frypan to medium. Add butter and oil to the pan; use a paper towel to spread it all over. Dip each…
Ingredients 2 eggs 2 slices bread Method: Wash hands. Put the eggs into a small saucepan and cover with cold water. Put the saucepan on the stove and bring the water to the boil, then reduce to simmer. Start the egg timer. Simmer the eggs for 3 minutes for soft-boiled, 4 minutes for the white to be set and…
500g beef mince, lean 1 brown onion, grated 1 cloves garlic 1 tbs Worcestershire sauce 2/3 cup fresh breadcrumbs 1 egg, lightly beaten Salt and pepper 4 hamburger buns 4 slices cheese Lettuce 2 tomatoes Tomato sauce Method: Wash hands. To make the meat patties, combine the mince, onion, garlic, Worcestershire sauce, breadcrumbs and egg in a…
1/2 watermelon 3/4 cup orange juice 1/3 cup caster sugar Method: Wash hands. Chop the watermelon into chunks and remove seeds. Place the watermelon in a blender with the orange juice and sugar. Blend until the mixture is smooth. Pour the watermelon liquid into popsicle moulds. Freeze for at least 2 hours before enjoying. Makes about…