Picnic Perfect Cookbook

Page 1

Tick Recipe Guide

Picnic Perfect

Tasty, nutritious and affordable Heart Foundation approved recipes



Get outdoors this summer Embrace warm, carefree days and escape into the Kiwi outdoors. Picnic Perfect offers a collection of healthy and affordable recipes for you to enjoy with family and friends. Whether you are out boating, relaxing on the beach, or heading down to your local park, pack some of these transportable, make-ahead meals to help keep you nourished on your next adventure.

Keeping your food safe We need to take special care when preparing, cooking and storing food during the warmer months. Here are some simple tips to keep your family safe this summer: • Ensure hands are washed thoroughly before and after handling food. • Keep food very cold or very hot as bacteria thrive in warm conditions, leading to foodborne illnesses. • Ensure that all food remains covered and cool until ready to cook or eat. Chilly bins and bags work well to keep chilled food cold. Use a frozen chilly pad to keep things cool for extended periods. • Keep food sealed in air-tight containers or covered with Glad Wrap to avoid mixing raw and cooked food. • Throw away any perishable food that’s been left at room temperature for more than two hours. For more information regarding food safety visit: foodsmart.govt.nz


Tick and Two Ticks All Tick and Two Ticks products used in this guide are highlighted with an asterisk (*).

TICK Foods with the Tick logo are a healthier choice compared to similar products and are on more than 900 products across 60 different food categories.

TWO TICKS Two Ticks helps you identify core foods for a healthy diet and, due to its stricter criteria, applies to a limited number of food categories.

Remember, all fresh fruit and vegetables automatically qualify for Two Ticks.


01

Contents FINGER FOOD Hummus

02

Avocado and Mango Summer Rolls Ricotta Veggie Pies Sushi

05

07

08

Almond and Walnut Breakfast Slice Overnight Bran Muffins

11

12

SALADS Red Bean Salsa

15

Capsicum, Potato and Asparagus Salad Mexican Salad Jars

16

18

Asian Style Chicken and Noodle Salad

20

Regal Salmon Summer Picnic Salad

22

MEALS Granpa BB’s Bircher Muesli

24

Moroccan Meatball Feast

26

Beef Flat-Iron Steak Open Baguette Sandwich

29

Symbols in this Guide

30

Vegetarian

Gluten-free

Dairy-free


02

Hummus Prep time: 45 minutes Cooking time: 15 minutes

INGREDIENTS 375g McKenzie’s Chick Peas* 2 Tbsp garlic, crushed (approx 8 cloves) 1 tsp paprika 2 Tbsp tahini ½ tsp ground cumin 4 Tbsp olive oil* 4 Tbsp lemon juice ¾ - 1 cup water Pepper, to taste 6 large wholemeal pita pockets Olive oil spray*

Serves: 12

(approximately 5 cups)

METHOD 1. Prepare chickpeas as per instructions on pack. Drain well. 2. Puree chickpeas in a blender or food processor. Add garlic, paprika, tahini, cumin, olive oil, and lemon juice and blend together. 3. Slowly add water until a smooth creamy consistency is reached. Season with pepper to taste. 4. Preheat oven to 200°C. Cut each pita pocket into 8 triangles and spray with olive oil. Place on a baking tray and cook for 7 minutes or until browned and crispy. Leave to cool before serving.

* Tick Product

NUTRIENTS PER SERVE

Energy

Saturated fat

Carbohydrate

Fibre

Sodium

1129kJ (270cal)

1.3g

41.4g

9.4g

148mg

Recipe thanks to


Tip: Hummus makes a great snack served with freshly chopped carrot, celery and red capsicum.


Tip: To make these easier to serve, cut the refrigerated rolls in half using a wet knife.

NUTRIENTS PER SERVE

Energy

Saturated fat

Carbohydrate

Fibre

Sodium

674kJ (161cal)

1.3g

12.3g

3.3g

340mg


05

Avocado and Mango Summer Rolls Serves: 10

Prep time: 35 minutes

INGREDIENTS Dipping sauce 2 Tbsp honey ¼ cup salt-reduced soy sauce 1 tsp grated ginger 1 red chilli, sliced thinly 1 green chilli, sliced thinly 2 cloves of garlic, crushed Juice of ½ a lemon

Rolls 10 rice paper wrappers 2 avocados, each sliced into 10 wedges Juice of ½ a lemon 1 mango, peeled and sliced 2 carrots, cut into long thin strips ¼ red cabbage, sliced thinly 1 handful rocket or spinach leaves ½ handful of coriander leaves

METHOD 1. Mix all dipping sauce ingredients together. Refrigerate until ready to serve. 2. Prepare all ingredients and place in small bowls or plates. Squeeze the remaining lemon over the avocado to prevent it from going brown. 3. Fill a large shallow dish (large enough to fit the rice paper) with warm water. Wet a clean tea towel and wrap around a chopping board. Submerge one rice paper wrapper at a time in the water for about 20 to 30 seconds or until softened. Place the softened wrapper on the wet tea towel. 4. Arrange two wedges of avocado in a row in the middle of the rice paper alternate with strips of mango, carrot, red cabbage, salad greens and a little coriander. 5. Fold the short side of the rice paper over ingredients until covered. Fold in each side of the rice paper and roll to seal ingredients. Repeat for each roll. 6. Refrigerate until ready to serve.

Recipe thanks to


Tip: Keep these pies cool in a sealed container until ready to eat.


07

Ricotta Veggie Pies Prep time: 15 minutes Cooking time: 35 minutes

INGREDIENTS 1 Tbsp (20g) Flora pro-activ Original* 1 cup kumara, diced 1 cup zucchini, diced 2 cloves garlic, chopped 2 tsp cumin 200g low-fat ricotta cheese 3 eggs 6 mini-Roma tomatoes, halved lengthways 10g parmesan cheese, finely grated Tomato Salsa 8 mini-Roma tomatoes, chopped ½ cup basil leaves, shredded * Tick Product

NUTRIENTS PER SERVE

Serves: 6

METHOD 1. Preheat oven to 180°C. Grease 6 non-stick muffin cups with Flora pro-activ. 2. Heat remaining Flora pro-activ in a non-stick frying pan. Add the kumara and cook, stirring, 2-3 minutes. Add the zucchini and cook stirring for 1-2 minutes. Stir in the garlic and cumin and cook for a further 1-2 minutes. Cool. 3. Beat the ricotta in a bowl with a hand-held mixer until smooth. Add the eggs one at a time, beating well after each addition. Stir in the cooled vegetable mixture. 4. Spoon mixture evenly into the prepared muffin cups. Place two of the halved tomatoes on each pie, skin side down. Sprinkle with parmesan cheese. 5. Bake for 25 minutes until well puffed and golden. Cool in tin for a few minutes before transferring them to a wire cooling rack. The pies will shrink while cooling. 6. To make the salsa, toss the tomatoes with basil. Serve these pies warm or cold accompanied by the salsa.

Energy

Saturated fat

Carbohydrate

Fibre

Sodium

724kJ (173cal)

3.0g

13.0g

4.0g

164mg

Recipe thanks to


08

Sushi Prep time:15 minutes Cooking time: 25 minutes + cooling time

Serves: 4 (2 rolls)

INGREDIENTS

Filling Options (makes 2 rolls)

2 sheets nori Bamboo rolling mat

1. Egg and Vegetable 2 eggs Pinch of pepper ½ carrot, sliced into thin strips 2 lettuce leaves, sliced into thin strips

Rice 1 cup short grain rice, rinsed well and drained 300mL water 2 Tbsp vinegar 4 tsp sesame oil 2 tsp sugar

2. Tuna and Cucumber ¼ x 185g can Pams Tuna Chunks in Spring Water**, drained 1 tsp mayonnaise ¼ small cucumber, cut into strips * Tick Product ** Two Ticks Product

METHOD Rice 1. Place rice in a saucepan. Add water and cover. Bring to the boil over a high heat then reduce to a simmer. Cook for 10-12 minutes or until all the water is absorbed. 2. Tip the cooked rice into a shallow bowl to cool for 10 minutes. Mix vinegar, sesame oil and sugar together then fold into the rice. Set aside to cool.

Filling Options 1. Egg and Vegetable Whisk eggs with pepper in a bowl. Pour into a hot, non-stick frying pan. Cook until egg begins to set, then flip over to cook the other side. Remove from pan and slice into thin strips. 2. Tuna and Cucumber Mix tuna and mayonnaise together in a bowl.


Tip: Experiment with different fillings inside your sushi.

Sushi Roll 1. Lay out your bamboo rolling mat. Place a sheet of nori on the mat, shiny side down. Spread the rice over the nori leaving about a centimetre clear of the edge furthest from you. 2. Place your preferred filling option along the bottom edge. Roll up, pressing firmly. When you reach the top 1 cm of nori, dampen with water and continue rolling. 3. Place the finished roll on a cutting board and cut each roll in 8 parts using a sharp knife, dipped in water.

EGG NUTRIENTS PER SERVE

TUNA NUTRIENTS PER SERVE

Energy

Saturated fat

Carbohydrate

Fibre

Sodium

1115kJ (267cal)

1.3g

44.8g

1.5g

52mg

Energy

Saturated fat

Carbohydrate

Fibre

Sodium

1045kJ (250cal)

0.9g

44.4g

1.2g

59mg

Recipe thanks to


Tip: This slice will last up to five days in the fridge in a sealed container or slices can be frozen for up to three months.

NUTRIENTS PER SERVE

Energy

Saturated fat

Carbohydrate

Fibre

Sodium

539kJ (129cal)

1.8g

9.9g

2.3g

11mg


11

Almond and Walnut Breakfast Slice Prep time: 15 minutes + soaking time Cooking time: 45 minutes

Serves: 25

METHOD

INGREDIENTS 1 cup Mother Earth Natural Almonds** 1 cup Mother Earth Natural Walnuts** 1 ripe banana, mashed ¾ cup dates, soaked in hot water for 30 minutes & drained ¼ cup low-fat yoghurt* 3 eggs 1 tsp vanilla extract 1 tsp cinnamon ½ tsp nutmeg ½ cup fine desiccated coconut 1 cup rolled oats* 2 Tbsp linseeds Almond slivers

1. Pre-heat oven to 180°C. Place the almonds and walnuts into a food processor and blitz to a fine crumb. 2. Add the banana, dates, yoghurt, eggs, vanilla, cinnamon and nutmeg. Process until the dates are broken up. Add the desiccated coconut, oats and linseeds and process to combine. 3. Pour batter into a slice tin lined with baking paper. Use the back of a spoon or a spatula to smooth out the top. Sprinkle with almond slivers. 4. Bake for 35 – 45 minutes until golden and the centre is slightly firm to touch. Leave to cool entirely before slicing.

* Tick Product  ** Two Ticks Product

Recipe thanks to Kelly Gibney


12

Overnight Bran Muffins Prep time: 10 minutes + overnight time Cooking time: 20 minutes

INGREDIENTS 1¼ cup (185g) plain flour 1 tsp baking soda 1 tsp cinnamon ½ cup (110g) sugar 1¾ cup natural bran ¾ cup (125g) dates, chopped 100mL canola oil* 1½ cup (350g) Yoplait Yoplus Yoghurt* 2 Tbsp honey 1 egg, lightly beaten

Serves: 15

METHOD 1. Sift the flour, baking soda, cinnamon and sugar. Stir in the bran and the chopped dates. 2. Make a well in the centre of the mixture and add the oil, yoghurt, honey, and egg. Mix until combined. Cover and refrigerate overnight. 3. Preheat oven to 180°C. Drop tablespoons of mixture into large muffin cases. Bake in the oven for 20 minutes, or until cooked when tested with a skewer.

* Tick Product

NUTRIENTS PER SERVE

Energy

Saturated fat

Carbohydrate

Fibre

Sodium

798kJ (191cal)

0.7g

30.4g

4.8g

103mg

Recipe thanks to


Tip: The mixture for these muffins can be made a day in advance so you can bake a fresh batch quickly when needed.


Tip: Red kidney beans are cheap and easy to prepare. They are part of the legumes food group which are low in fat, high in fibre, high in protein and have a low GI.


15

Red Bean Salsa Prep time: 15 minutes Chilling time: 20 minutes

Serves: 8

METHOD

INGREDIENTS 1 can Wattie’s Red Kidney Beans in Springwater*, drained 1 mango, diced 1 avocado, diced 2 tomatoes, diced ½ cup fresh coriander (or other herbs), chopped 3 tsp lemon or lime juice ¼ cup red onion, chopped 1 fresh or frozen chilli, seeded and sliced (optional) 1 can whole kernel corn*, drained (or fresh corn) 2 cloves of garlic, crushed

1. Mix all ingredients together in a large bowl. 2. Cover and refrigerate for 20 minutes or until ready to serve.

* Tick Product

NUTRIENTS PER SERVE

Energy

Saturated fat

Carbohydrate

Fibre

Sodium

751kJ (180cal)

0.9g

29.9g

6.9g

164mg

Recipe thanks to


16

Capsicum, Potato and Asparagus Salad Prep time: 10 minutes Cooking time: 30 minutes

INGREDIENTS 600g boiling or new potatoes, washed 1 bunch asparagus, sliced 1 red capsicum, deseeded and sliced 1 cup mixed herbs (basil, coriander or parsley), chopped Freshly ground black pepper, to taste Dressing 2 Tbsp canola oil* 2 Tbsp white vinegar 1 Tbsp sugar * Tick Product

NUTRIENTS PER SERVE

Serves: 4

METHOD 1. Place potatoes in a saucepan and add enough cold water to just cover. Place a lid on the saucepan and bring to the boil as quickly as possible, reduce heat and simmer gently. 2. Cook until tender (15-20 minutes). Add extra boiling water if necessary. Drain and set aside. 3. Place asparagus in rapidly boiling water for 2-3 minutes. Remove and cool in iced water or under cold running water. Drain well and set aside. 4. To make dressing blend oil, vinegar and sugar together. 5. Place potatoes, asparagus, capsicum and mixed herbs in a salad bowl. Pour dressing over potato mixture and toss to combine.

Energy

Saturated fat

Carbohydrate

Fibre

Sodium

858kJ (205cal)

0.6g

33.0g

3.7g

10mg

Recipe thanks to


Tip: Always simmer vegetables as vigorous boiling will cause some vegetables to break up.


18

Mexican Salad Jars Prep time: 10 minutes Cooking time: 40 minutes

Serves: 4

Guacamole 2 avocados, peeled and diced ¼ cup fresh coriander, chopped ½ green capsicum, finely diced 2 Tbsp lime juice Freshly cracked pepper

INGREDIENTS 1 tsp olive oil* 1 red onion, chopped 250g Quality Mark lean beef mince** 1 tsp ground cumin 1 tsp ground coriander 1 tsp smoked paprika ¼ tsp oregano ¼ -1 tsp cayenne pepper ¾ cup Dolmio Spicy Peppers Pasta Sauce* 1/3 cup water

Salad 1 large cob of corn, outer husk removed 1 can Wattie’s Black Beans in Springwater*, drained 2 tomatoes, chopped 2 cups red cabbage, sliced thinly Fresh coriander leaves, to garnish * Tick Product ** Two Ticks Product

NUTRIENTS PER SERVE

Energy

Saturated fat

Carbohydrate

Fibre

Sodium

1893kJ (452cal)

3.6g

47.1g

13.0g

274mg

Recipe thanks to Amy Judd, Tick Team


Tip: These salad jars are easy to transport. Simply layer your ingredients and securely fasten the lid.

METHOD 1. Heat the olive oil in a non-stick pan over a medium heat. Add ½ of the chopped onion and cook until slightly soft. Add the mince, breaking up any clumps with a wooden spoon and cook for 5 minutes or until browned. 2. Add the cumin, ground coriander, paprika, oregano and cayenne pepper, cooking for another 5 minutes until fragrant. Add the pasta sauce and water and reduce the heat to low. Simmer for 15 minutes until the sauce has reduced. Remove from the heat and allow to cool. 3. For the guacamole, place the diced avocado in a bowl and mash roughly with a fork. Mix through the coriander, capsicum and lime juice, then season to taste with pepper. 4. Heat a chargrill pan or BBQ to medium heat and cook the corn for 10 minutes until tender. Transfer the corn to a board and when cool enough to handle, remove the kernels with a sharp knife. 5. Divide the mince mixture between 4 jars or bowls. Top the mince mixture with black beans and then continue layering with the chopped tomatoes, cabbage, second half of the red onion, chargrilled corn, and top with guacamole. Garnish with coriander leaves.


20

Asian Style Chicken and Noodle Salad Prep time: 15 minutes Cooking time: 5 minutes

INGREDIENTS 125g vermicelli noodles 2 cups skinless chicken breast*, cooked and shredded 1 carrot, cut into thin julienne pieces 3 spring onions, cut on the diagonal 100g snow peas, blanched Handful fresh coriander leaves, chopped Handful fresh mint leaves, chopped ½ cup Eta Lite & Free Chilli & Lime Dressing* Chopped peanuts, roasted to garnish

Serves: 4

METHOD 1. Pour boiling water over the vermicelli noodles and stand for 2-3 minutes or until the noodles are soft. Drain. Rinse thoroughly with cold water. Drain well. Cut vermicelli into shorter lengths. Place in a large bowl. 2. Add chicken, carrots, spring onions, snow peas, and herbs. Toss through Eta Lite & Free Chilli & Lime Dressing, transfer to a serving platter. 3. Garnish with peanuts if desired.

* Tick Product

NUTRIENTS PER SERVE

Energy

Saturated fat

Carbohydrate

Fibre

Sodium

932kJ (223cal)

1.6g

19.1g

2.4g

468mg

Recipe thanks to


Tip: To blanch snow peas, trim and plunge into boiling water for 30 seconds. Drain and cool quickly in iced water.


22

Regal Salmon Summer Picnic Salad Prep time: 20 minutes Cooking time: 20 minutes

Serves: 6

INGREDIENTS 1 cup puy (French green) lentils 1 red onion, sliced very thinly ¾ cup hulled millet 2 cups baby kale leaves 4 radishes, grated 4 ready-to-eat vacuum-packed beetroot 200g cherry tomatoes, chopped 1 Tbsp extra virgin olive oil* 1 cup fresh herbs (mint, parsley, dill) Canola oil spray* 2 x 275g packets Regal Salmon Fresh Cuts Stir Fry**

NUTRIENTS PER SERVE

Green goddess dressing ½ cup fresh parsley leaves, roughly chopped 20 fresh basil leaves ½ cup fresh dill or fennel, coarsely chopped 3 spring onions, coarsely chopped Juice of 1 lemon 3 Tbsp low-fat plain yoghurt* Freshly ground black pepper

* Tick Product ** Two Ticks Product

Energy

Saturated fat

Carbohydrate

Fibre

Sodium

2239kJ (535cal)

4.6g

49.7g

10.9g

158mg

Recipe thanks to


Tip: For perfectly cooked salmon, remove from the fridge and bring to room temperature before cooking.

METHOD 1. Bring a pot of water to the boil. Add the lentils and half of the red onion, cook for 10-12 minutes until tender. Drain and set aside to cool. 2. Heat a non-sick frying pan to medium heat. Toast the millet in the dry frying pan, until it starts to pop, stirring continuously. Add 1 ½ cups water and allow to steam and boil, before lowering the heat. Cook for 3-4 minutes until the water has been absorbed. Use a fork to separate the grains. Set aside to cool while the dressing is made. 3. For the dressing, place the herbs and spring onions in a blender or food processor. Process until very finely minced. Spoon puree into a bowl or jar and stir in the lemon juice and yoghurt. Season to taste with freshly ground pepper. Cover tightly and chill in the fridge until ready to use. 4. In a serving bowl or transportable container mix together the kale leaves, millet, lentils, second half of red onion, radish, beetroot and cherry tomatoes. Toss lightly with salad tongs and season to taste with extra virgin olive oil and freshly ground black pepper. 5. Heat a frying pan and spray with a little oil. Cook the Regal Salmon Stir Fry pieces a few at a time, for 1-2 minutes. Turn them over in the pan to brown all sides. Leave to rest for 3 minutes on absorbent kitchen paper. 6. Place the salmon pieces on top of the tossed salad. Garnish with plenty of fresh herbs and finish with a squeeze of lemon juice. Cover or wrap, and leave to chill with the dressing before serving.


24

Granpa BB’s Bircher Muesli Prep time: 5 minutes Cooking time: 2 hours (or overnight)

INGREDIENTS 1 cup Granpa BB’s Lite Muesli** 1 cup reduced-fat milk** ½ Granny Smith apple 6 Tbsp low-fat yoghurt* 1 kiwifruit ½ cup blueberries

Serves: 2

METHOD 1. Mix together Granpa BB’s Lite Muesli and milk in a bowl or jar. 2. Cover and place in the fridge overnight (or for at least 2 hours). 3. When ready to serve, grate over the apple and mix through the yoghurt. 4. Divide into two bowls or containers and serve with sliced kiwifruit and blueberries.

* Tick Product  ** Two Ticks Product

NUTRIENTS PER SERVE

Energy

Saturated fat

Carbohydrate

Fibre

Sodium

1503kJ (359cal)

1.6g

51.2g

9.7g

118mg

Recipe thanks to


Tip: It is best to make this the night before, so the muesli can fully soak overnight. This is an ideal breakfast to eat while watching a sunrise this summer.


26

Moroccan Meatball Feast Prep time: 15 minutes Cooking time: 10 minutes

INGREDIENTS 450g Quality Mark lean lamb mince** 1 onion, finely chopped 2 cloves garlic, crushed 2 tsp whole cumin seeds 2 tsp ground coriander ½ tsp ground ginger ¼ tsp ground cloves ¼ tsp cinnamon 1/3 cup couscous soaked in 1/3 cup boiled water 2 Tbsp tomato paste 1 egg, lightly beaten ½ cup parsley, finely chopped 1 Tbsp canola oil*

Serves: 6

Yoghurt sauce ¾ cup plain low-fat yoghurt* ½ cup Tick-approved mayonnaise* Zest of 1 lemon 1 clove garlic, crushed ½ cup fresh coriander, finely chopped To serve 6 tsp hummus* 6 mini pita bread pockets Fresh salad (e.g. tomatoes, lettuce, red onion)

* Tick Product ** Two Ticks Product

METHOD 1. Place all the meatball ingredients in a large bowl with some cracked pepper. Using clean hands, mix until well combined. Roll into walnut-sized balls. 2. Heat a little oil in a large frying pan over a medium-high heat. Add half the meatballs, cook for a couple of minutes then turn gently using tongs, being careful not to break them up. Cook for another 7-10 minutes, turning to brown all over until cooked through. Transfer to a warmed plate, cover with foil and repeat with the remaining meatballs. 3. For the yoghurt sauce, combine all ingredients in a small bowl and mix to combine. 4. To serve, spread some hummus on a pre-warmed pita pocket. Fill with meatballs and salad.

Recipe thanks to


Tip: Lamb mince is a great, affordable way to serve up a lamb dish for the whole family and it’s packed with iron, zinc, protein and vitamin B12.

NUTRIENTS PER SERVE

Energy

Saturated fat

Carbohydrate

Fibre

Sodium

1496kJ (357cal)

4.9g

31.5g

3.7g

350mg


Tip: Assemble these baguettes before you go, wrapping tightly in tinfoil to hold everything together. Alternatively, cook the steak on the BBQ and put them together just before you eat.


29

Beef Flat-Iron Steak Open Baguette Sandwich Prep time: 15 minutes Cooking time: 10 minutes

Serves: 2

METHOD

INGREDIENTS 1 pack Silver Fern Farms Beef Flat-Iron Steaks** 1 Tbsp extra virgin olive oil* 1 small carrot 1 small zucchini 2 radishes 1 Tbsp extra virgin olive oil* 1 tsp balsamic vinegar 1 medium sized wholemeal baguette, cut in half lengthwise ½ cup plain low-fat yoghurt* 3 Tbsp basil, finely chopped Zest and juice of 1 lemon 6 cos lettuce leaves 6 cherry tomatoes, sliced in half 2 Tbsp parsley, finely chopped

1. Preheat oven to 180°C. Rub the steaks with olive oil. Season with pepper. 2. Heat a frying pan or barbecue and cook the steaks for 3 minutes each side. Transfer to a plate, cover and rest for 5 minutes. Slice each steak thinly. 3. Cut the carrot, zucchini and radishes into thin julienne slices. Toss with extra virgin olive oil and balsamic vinegar. 4. Place sliced baguette on an oven tray and toast lightly for 4-5 minutes. Mix together the yoghurt, basil and lemon in a bowl. 5. To assemble, place 2-3 lettuce leaves on each baguette. Top with julienned vegetables and beef slices. Drizzle with yoghurt mixture and top with tomato halves. Season with freshly ground black pepper and chopped parsley.

* Tick Product  ** Two Ticks Product

NUTRIENTS PER SERVE

Energy

Saturated fat

Carbohydrate

Fibre

Sodium

2204kJ (527cal)

4.5g

65.3g

10.2g

497mg

Recipe thanks to


30

Symbols in this Guide COST PER SERVE To help plan your food budget, we have included a ‘$’ symbol to indicate whether the cost per serve of a recipe is low, medium or high. These values are based on the results of the Food Cost Survey conducted by the University of Otago (2014). Cost per serve is less than $3.00 Cost per serve is between $3.00 and $4.90 Cost per serve is more than $4.90 Cost per serve at time of publication

DIETARY REQUIREMENTS We’ve now made it easier to identify recipes that are free of gluten and dairy, but always check the labels of the specific ingredients you’re using. We’ve also included a range of meat-free recipes, so keep an eye out for the vegetarian symbol throughout this guide.  Vegetarian

Gluten-free

Dairy-free

STANDARD MEASURES Basic cup set comprises:

Basic spoon set comprises:

Cups

Millilitres (mL)

Spoons

Millilitres (mL)

1/4 cup

60mL

1/2 teaspoon (tsp)

2.5mL

1/3 cup

80mL

1 teaspoon (tsp)

5mL

1/2 cup

125mL

1/2 tablespoon (Tbsp)

7.5mL

1 cup

250mL

1 tablespoon (Tbsp)

15mL


31

A special thank you… To our Tick Partners for their recipes – Bianca from McKenzie’s, the team at The 5 + A Day Charitable Trust, Kelly Gibney on behalf of Prolife, Courtney from Lion Dairy, Pip from vegetables.co.nz, the Food in a Minute team at Wattie’s, Sahra from New Zealand King Salmon, Frank from Granpa BB’s, Louise from Unilever, Fiona from Beef + Lamb New Zealand, and Nikki from Silver Fern Farms. Also, to the Heart Foundation Pacific Heartbeat team, Fuelled4life team, and Amy Judd from the Tick team for their simple, tasty and easy to prepare recipes.

Want more fresh ideas? For more fresh, tasty and affordable recipes that you and your whole family can enjoy, be sure to join our Tick Club www.heartfoundation.org.nz/tickclub Follow us for more inspiration in the kitchen facebook.com/HeartNZ

@HeartNZ


Hearts that keep on ticking For the past 21 years the Heart Foundation Tick has been a trusted symbol providing Kiwi shoppers with a quick and easy way to identify healthier food choices. The Heart Foundation is the charity that works to stop New Zealanders dying prematurely from heart disease. We are committed to helping people with heart disease live full and productive lives through better support, care, research, and prevention.

If you would like to assist us, please consider donating To donate: Visit heartfoundation.org.nz/donate Phone 0800 830 100

Photography by Charl Louw Tick Recipe Guide, Summer 2015 ISBN 978–1 –927263-47 -1 (Print) ISBN 978–1 –927263-48 -8 (PDF)


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