Do it yourself
“Society members seek to assist people who are in need of help in a spirit of justice and charity, by person to person involvement.�
With compliments of
The St Vincent de Paul Society (WA) INC
THE ST VINCENT DE PAUL SOCIETY The Society is an International fraternal organization of catholic lay people who practice Christianity by helping those in need on a person basis. Vincentians show their love and understanding by giving themselves, their friendship, their time and their talents to help people in need, regardless of creed, colour or political belief. The Society is concerned, not only with relieving immediate need, but in trying to redness the situation causing the problem. Vincentians do not attempt to preach or to convert the people they visit. Homework Centre The Homework Centre is open to students aged 8-12 years old who are having trouble with their homework. With the strong support of corporate sponsors and volunteers, the program is able to run every Wednesday afternoon of the school year providing students with a nutritional afternoon tea and one on one assistance with their homework. For more information, please contact the St Vincent de Paul Society on 9475 5400. School Support Program The School Support Program directly helps young people with school and education related expenses including uniforms, books, stationery, learning resources and excursions fees. The programs' mission is to assist young people to improve their learning skills and self-esteem by providing them with the necessary tools to learn. Vinnies strongly believes that education is the key to breaking the poverty cycle. For further enquires please contact the St Vincent de Paul Society on 9475 5400
BUDGET PLANNING
1
A cure not a band aid The planning of your personal and / or family finances will help you overcome the problem of making ends meet. It needs a little time and a little care but it's worth the effort. If you look at the sample Budget Form on page 8, you will soon get the hang of it and will be pleasantly surprised at the difference it makes when you plan ahead. Thousands of people in Australia today are always struggling to pay their rent, electricity and phone bills on time and if there are hire purchase or credit card payments to find they often don't have enough money to buy food for themselves and their children. So first of all, carefully fill in the first form (long term commitments) on page 10. Add all the columns up for each month of the year. This gives you monthly totals. Divide the month by two (2) if you get your money each fortnight or by four (4) if you get money each week. You will probably get a bit of a shock when you see on paper how much you need to put aside out of each payment for bills and commitments, other than rent, food and the other items shown on page 9. Each month may be different. The phone bill usually comes in every three (3) months, the electricity and gas every two (2) months, car registration every six (6) months or yearly. So add up the monthly totals for a year and divide by 26 to find how much you have to put aside out of each fortnightly payments or divide by 52 for a weekly figure. NB You can request a monthly phone account from your phone company. Don't put the money in the "biscuit-tin" - it's too easy to get at. Open a Savings Bank or Building Society account and earn some interest at the same time. NEXT - Work out a food budget. Write down what you spend on food for at least a month, preferably two months - don't miss anything - divide by four (4) for one month, by eight (8) for two months. This will give you a weekly figure. A little bit bigger than it should be because four (4) weeks is equal to 28 days and most months having 30 or 31 days. Use this figure anyway, then there will be a little bit left in the kitty for Birthdays, Christmas and emergencies. **To start your budget, use the figures shown for food at the bottom of page 9. Also on page 9 using "Your Budget". Work out your fortnightly income then your fortnightly expenditure including everything you can think of. Don't fool yourself. If you smoke or drink, add these costs in. Next, add on your fortnightly long term commitments and get a total. Deduct the Expenditure from the Income. There won't be much over, but hopefully a little. If your expenses are more than your income you should consult a financial counsellor!!!
2 Be realistic; don't just assume there will be a bit more for you in the next Federal Budget. There probably will be, however rising prices will take care of any increases. Don't assume the TV rental people will forget to call, - THEY WON'T FORGET TO CALL. So any savings are REALLY UP TO YOU. In the next few pages we have set out some advice on shopping. What to buy, how to buy and what alternatives are available to you and so on. We have also included a few recipes (nutritionally balanced of course), designed to make your food money go further.
SHOPPING HINTS Have a 'shopping list on the go' you can add to between shopping trips. This not only reduces the stress associated with running out of essential items, it saves money too. Planning a menu for the week is a great start to developing a weekly shopping list. When planning a meal, take into consideration the family's taste preferences, budget, time, equipment and skills. When planning the weekly menu 1.
Write down the days of the week on paper
2.
Decide on the main meal of the day, It may be lunch on the weekends or holidays
3.
Decide if you will have fish, chicken, meat, legumes, eggs or tofu. Then decide if you will have vegetables, salad or both with this meal. Finally select either bread, rice, pasta, noodles or some other form of grain to complete the meal.
4.
Plan the next main meal of the day. (Similar to step 3 above). Remember to include plenty of vegetables (raw, cooked, grated into a sandwich or chopped as a salad)
5.
Plan the remaining meals and snacks for the day. Remember fruit/raw vegetables are excellent 'ready to eat' snacks.
6.
Dairy foods are important generally 3 serves of milk, cheese and yogurt are needed every day. This may be included in the main meals or as snacks between meals.
When shopping 'for everything' that is probably what you will come home with! When shopping for specific items on your list you will be sure to bring them home with only a few extras in tow. It sounds funny when you hear the tip 'don't go shopping when you are hungry' but it is absolutely true. You are more likely to pick up more then you need and it will cost you much more! 1.
Check to see what you have in your refrigerator, freezer and pantry.
2.
Make a list of the regularly consumed items you need to replace
3.
Check your menu plan and add extra items you need to replace.
Set out your list according to the different shops/supermarkets you need to buy from: This saves time and energy because you can go from shop to shop or from section to section without back-tracking.
SHOPPING HINTS
3
Shopping for fruit and vegetables One of the best ways to include more fruit and vegetables is to include a range of fresh and processed vegetables and fruit. So, when you think of vegetables and fruit, think ď Ž n n n n n
fresh & seasonal frozen canned marinated bottled (including pasta sauces and tomato paste) dried
A note on fruit juices n n n n
Encourage children to drink and enjoy water and to eat fruit. Drinking large amounts of fruit juice (or any other sweet drink) may result in tooth decay, picky eating or growth problems. Children do not need fruit juice for good health This includes 100% fruit juice, fruit juice cordial and vitamin C syrups. Flavoured mineral water, soft drinks or cordials are also not recommended.
It can be very difficult to keep to the budget each week for groceries. The following tips will help you stay within the budget when planning for and feeding your family n n n n n n
Plan the weekly menu before you shop Remember to plan for lunches eaten away from home such as work or school lunches Be flexible when shopping, for example if a recipe calls for beef, but lamb is on special, modify the recipe to use lamb instead. Buy produce in season to ensure the best prices. If fresh produce is expensive, compare the prices of frozen and or/canned foods. Consider buying foods in bulk. This costs less than buying small amounts. Take-away foods and 'party' foods like chips, lollies, cakes and biscuits, frozen meals or snacks, soft-drink, juice and cordials are all expensive and provide less nutrition than the homemade alternative or healthier options.
Practical tips to get value for money n n n n n
Buy bread on special and freeze for later use Visit the supermarket at the end of the day when fruit and vegetables are often heavily reduced. Use left-over vegetables for soups, casseroles and sauces Dried beans, peas and lentils are inexpensive and very nutritious. They can be substituted for meat or used to extend a meat meal. Make extra food and freeze the left over. These can be eaten in busy times instead of expensive take-away foods.
4
DO NOT MAKE PURCHASES ON CREDIT! Credit is not Free. Credit is a very expensive way of buying things - CAN YOU AFFORD CREDIT? Don't buy something you WANT - only buy what you NEED!!! and only then if your budget will allow it. You may already be in trouble with Hire Purchase or Credit Card debts. The St Vincent de Paul Society may be able to advise you, we are just a phone call away.
RECIPES BEEF CASSEROLE Ingredients: 500 grams stewing beef 300 mls. beef cube stock 1 carrot 2 sticks celery 2-3 tablespoons oil Salt and pepper
2 level tablespoons flour 1 onion 1 small turnip 2 tomatoes 1 teaspoon mixed herbs
Cut beef into 25cm cubes. Coat in seasoned flour and fry lightly. Remove. Dice carrot and turnip. Slice onion and celery and roughly chop tomatoes. Fry vegetables in oil. Remove. Place meat and vegetables in an ovenproof dish. Add the remaining flour to the oil and fry until lightly brown. Pour in stock and bring to the boil. Pour stock over meat and vegetables in the casserole, add herbs and seasoning and cook in the oven at 165 degrees C (325 degrees F) for approx. 2-3 hours or until the meat is tender. Serve with creamed or boiled potatoes and green vegetables.
CUSTARD FRUIT PARFAITS Custard combines beautifully with bananas and fresh seasonal fruit to make a dessert or snack.
Ingredients: 1 quantity creamy no stick custard or 2 bananas, sliced
600g prepared custard ½ punnet strawberries, sliced and or stone fruit/ kiwi fruit
Arrange the custard and fruit in layers in tumblers or glasses, ending with a layer of fruit. Serve immediately or chill in the fridge until needed.
Recipes
5
BAKED SPICY FISH Ingredients: 4 cod fillets, fresh or frozen ¼ teaspoon garlic powder 1/8 teaspoon pepper 1/8 teaspoon lemon juice 1. 2. 3. 4. 5. 6.
¼ teaspoon paprika ¼ teaspoon onion powder 1/8 teaspoon ground thyme 1 ½ tablespoons margarine, melted
Thaw fish according to package directions Preheat oven to 180 degrees Celcius Separate fish into pieces. Place fish in ungreased baking pan Combine paprika, garlic and onion powder, pepper, oregano and thyme in small bowl. Sprinkle seasoning mixture and lemon juice evenly over fish. Drizzle margarine evenly over fish. Bake until fish flakes easily with a fork, about 20 to 25 mins
FRUIT PIKELETS Great for breakfast, as a snack or dessert. Serve spread with a little margarine, honey, yogurt or ice cream.
Ingredients: 2 eggs 2 tablespoons caster sugar 1 cup wholemeal or plain flour 1 small ripe banana
1 tablespoon vegetable oil 2 cups milk 1 ½ cups self-raising flour ½ cup sultanas
1.
In a bowl, beat the eggs, sugar and oil with a fork. Add the milk and stir gently. Sift the flours and add to the bowl. Mash the banana and add to the bowl with the sultanas, then mix until combined.
2.
Heat a frying pan with a little of the oil. Drop tablespoonfuls of the mixture into the pan.
3.
Turn the piklets over when the bubbles appear on the surface. Cook until golden brown and serve hot or cold.
Tips:
Replace the sugar, banana and sultanas with ½ - ¾ cup grated or finely chopped vegetables such as carrot, capsicums, celery, spinach or green peas
6
MINI TUNA PATTIES These are great served hot straight from the pan. For a meal, serve with oven-baked chips and coleslaw or a small salad of lettuce leaves with cherry tomatoes. For a snack, put pattie in a small dinner roll with lettuce and tomatoes. Makes 12 mini-patties.
Ingredients: 185g Can tuna in spring water, drained 2 spring onions, sliced finely ½ cup fresh or packet breadcrumbs 1 tablespoon canola oil or olive oil 1-2 teaspoons sweet chilli sauce or finely chopped parsley or tomato paste 1 egg, beaten 1 stick celery, chopped finely 1. 2.
Using a fork, break up the tuna into flakes. Combine with egg, spring onions, sweet chilli sauce/parsley/tomato paste, celery and breadcrumbs. Make into patties about the size of an egg. Heat a little of the oil in a frying pan and cook the patties in batches until golden brown, about 2 mins each side
Tips: Wash and trim off only the limp ends of the green leaves of spring onions you can use most of the leaves for colour and flavour. It's easy to make fresh breadcrumbs from leftover bread. Tear bread into pieces and feed through a food processor. If not using at once, store in freezer bag in the freezer until needed.
STIR FRY Start cooking rice or noodles at the same time as this hasty dish and dinner will be ready in a flash. Serves 4
Ingredients: 250g extra trim pork loins, lamb, beef, chicken or tofu cut into strips 6 spring onions, cut into 4cm lengths, green tops included 1 red capsicum, seeds removed, cut into strips 1 tablespoon canola oil 125g snow peas, stalk ends removed 1 teaspoon dried coriander leaves ¼ teaspoon ground ginger 2 teaspoons corn flour 1 tablespoon soy sauce ½ cup water 1 teaspoon honey ½ teaspoon sesame oil 1. 2. 3.
Heat the oil in a wok or large frying pan and stir-fry the pork/lamb/beef/chicken/tofu over medium-high heat for 2 mins. Remove from the pan and set aside Add the onion, spring onions and capsicum to the pan and stir-fry five mins. Add the pork/lamb/beef/chicken/tofu, snow peas, coriander and ginger and continue stir-frying for 2 mins. Place the corn flour in a small bowl and mix to smooth paste with soy sauce. Stir in the water, honey and sesame oil. Add the mixture to the pan and bring to the boil. Cook, stirring for 2 mins, adding a little extra water if necessary. Remove from the heat and serve immediately.
Tips: Lean pork only needs minutes to cook. Take care not to overcook so that it stays juicy, moist and tender. Stir-fried vegetables are an all round favourite. Vary the vegetables according to the seasons. Use capsicums and snow peas in summer and, in winter, go for broccoli and bok choy when they are at their best. Stir-frying needs only a short cooking time. This helps retain the texture, flavour, colour and vitamins in the food. Children seem to enjoy the crisp texture of stir-fried vegetables.
Recipes
7
TUNA PASTA SALAD Ingredients: 2 cups Spiral pasta, uncooked ½ cup zucchini, chopped 1/3 cup onions, diced 1. 2. 3. 4.
2 Tuna, canned in spring-water ¼ cup carrots, sliced ¼ cup salad dressing, mayonnaise-type
Cook pasta according to package directions, drain tuna Wash vegetables, chop zucchini, slice carrots into thin slices, dice onions. Mix pasta, tuna and vegetables together in mixing bowl. Stir in salad dressing. Chill until ready to serve
TUNA QUICHE This recipe is popular with children. It is worthwhile preparing a large quantity as this dish freezes well.
Ingredients: Base: 2 cups cooked brown or white rice ½ onion, chopped finely
1 egg, beaten
Filling: 2 x 180g tins tuna, in spring water, drained 1 cup (100g) grated cheese ¼ cup chopped parsley
4 eggs, beaten 1 medium onion, chopped finely
1. 2. 3.
Pre-heat oven to 180 degrees Celsius. Prepare the base by combining the cooked rice, egg and onion. Press onto the base of a pie dish that has been brushed with a little oil. Combine all the filling ingredients in a bowl and pour over prepared base. Bake in pre-heated oven until lightly browned and cooked through, about 45 mins.
BEEF-NOODLE CASSEROLE Ingredients: 500g Lean ground beef ¾ cup boiling water 750g tomato soup, condensed 1/8 teaspoon pepper 1. 2. 3. 4. 5.
½ cup onions, chopped finely 2 ¾ cups noodles, enriched, uncooked 1 ¼ cups water 1 cup bread crumbs
Brown beef and onions in hot fry-pan, drain. Place water in large saucepan, bring to the boil. Cook noodles in boiling water for 10 mins, drain and set aside Combine, soup, water and pepper. Stir into cooked meat. Add cooked noodles to meat mixture. Stir gently to avoid tearing the noodles. Spoon beef-noodle mixture into baking pan. Sprinkle bread crumbs over beef-noodle mixture. Bake, uncovered at 180 degrees Celsius for about 30 mins.
Sample Budget
8
Book Commitment Long term JAN FEB MAR commitments Electricity & 100 Gas TV 20 20 20 Rental/Hire Video 20 20 20 Rental/Hire
APR MAY JUN JUL AUG SEP OCT NOV DEC 100
100
100
100
100
20
20
20
20
20
20
20
20
20
20
20
20
20
20
20
20
20
20
Other H.P. Other H.P. Telephone
100
100
100
100
100
100
Car Rego. & T.P. Half Yearly
100
100
Car Insurance
75
75
50
Car Repairs
50
30
30
30
30
30
30
Debt 20 Repayments Other Repayments Other Commitments Total Monthly 190 Commitments
20
20
20
20
20
20
190
140
290
265
190
150
Petrol
30
30
30
30
30
30
20
20
20
20
20
190
140
290
265
190
TOTAL ANNUAL COMMITMENT Divide $ 2,490.00 by 26. This gives $ 96.00 to be aside every fortnight. Now fill in your commitment on page 10.
$ 2,490.00
Your BUDGET
9
FORTNIGHTLY INCOME Unemployment Benefit Family Allowance Pension Sickness Benefit Other Benefits Part-Time Work Other Income Total Fortnightly Income
$
C
$
FORTNIGHTLY EXPENDITURE Rent for 2 Weeks Food for 2 Weeks Clothing Estimate Chemist - actual Medical - actual School - actual Fares - actual Household Insurance Gifts/Holidays, put aside Cigarettes/Drinks - actual Fortnightly Commitments Other Expenses actual Total Fortnightly Expenditure $ Note: Household Insurance (Divide yearly by 26), Fortnightly Commitments (See your Budget Commitments figure on page 10) andTotal fortnightly from fortnightly income).
As a guide to start Your Budget, allow for food -
1 person - $ 80.00 per week, 2 person - $ 140.00 per week and 4 person - $ 200.00 per week.
Your Budget Commitment
10
Long term JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC commitments Electricity & Gas TV Rental/Hire Video Rental/Hire Other H.P. Other H.P. Telephone Car Rego. & T.P. Half Yearly Car Insurance Car Repairs Petrol Debt Repayments Other Repayments Other Commitments Total Monthly Commitments TOTAL ANNUAL COMMITMENT
$
Divide Total Amount Commitments by 26 to get YOUR TOTAL FORTNIGHTLY AVERAGE COMMITMENT
$
Vinnies Low Cost Food Stores
11
The six Vinnies Low Cost Food Stores are unique to the St Vincent de Paul Society in WA and are located in Armadale, Beechboro, Bibra Lake, Mandurah, Merriwa and Manjimup. The Outlets provide pension and healthcare cardholder's access to non-perishable goods, fresh fruit and vegetables at discounted price BILL SCHOCKER HOUSE
FREDERIC HOUSE
Address: 499 Beechboro Road,
Address: Unit 11, 47-49 William Street,
Beechboro Ph: (08) 9378 9254
Armadale Ph: (08) 9497 4670
GRANARY HOUSE
MANDURAH LOW COST FOOD STORES
Address: Lot 50, Phoenix Road,
Address: 98 Pinjarra Road,
Cnr Sudlow Road, Bibra Lake
Mandurah Ph: (08) 9535 9262
Ph: (08) 9418 7155 MANJIMUP LOW COST FOOD STORES
JOHN MEAHAN HOUSE
Address: 89 Giblett Road,
Address: 2/28, Baltimore Parade,
Manjimup Ph: (08) 9777 1821
Merriwa Ph: (08) 9304 3688
Take Your Health Care Card or other evidence of low income when visiting one of these low cost food stores.
12
Vinnies Retail Centres
The 43 Vinnies Retail Centres across the state are an integral part of the St Vincent de Paul Society and are operated predominantly by volunteers. The role of the Retail Centres is to provide a visual presence and meet the needs in the community through friendship, companionship, support and job training. The funds generated through the Vinnies Retail Centres provide the finances for administration and other services. The Vinnies Retail Centres rely solely on donated goods from the general public to exist. Goods such as clothing, books, collectables, manchester, bric-a-brac and furniture are sorted, priced and sold by Volunteers in the Retail Centres. The Osborne Park Depot, which services the shops, offers a free household collection service for donations of clothing, furniture and bric-a-brac. If you wish to donate quality clothes, household or furniture items, bric-a-brac etc. phone our depot on 9444 5622
43 Vinnies Retail Centres Locations and Contact Numbers: METROPOLITAN VINNIES RETAIL CENTRES: Armadale Bassendean Belmont Cannington Claremont Clarkson East Fremantle Fremantle Fremantle (2) Girrawheen Gosnells Heathridge Hilton Innaloo Kwinana Maylands Midland Nollamara Northbridge
13/47 William Street 11 Old Perth Road 175 Abernethy Road Shop 4, 1490 Hometown Shopping Centre 26 Ashton Avenue 7/30 Ainsbury Parade 155 Canning Highway 72 Wray Avenue Shop 2, 142 High Street Shop 4, Newpark Shopping Centre Unit 2, 2316 Albany Highway Shop Unit 5, 89 Caridean Street Shop 5 352 South Street, O'Connor 12 Morris Place 3 Calista Avenue, Medina 46 Eighth Avenue 285 Great Eastern Highway Shop 61, Nollamara Shopping Centre 267B William Street
Ph: 9399 2106 Ph: 9279 4539 Ph: 9277 7003 Ph: 9458 2162 Ph: 9384 4126 Ph: 9304 4950 Ph: 9339 7619 Ph: 9335 1687 Ph: 9335 6890 Ph: 9343 3201 Ph: 9490 3398 Ph: 9402 4011 Ph: 9337 9179 Ph: 9445 2799 Ph: 9419 4285 Ph: 9271 6454 Ph: 9274 1941 Ph: 9349 5372 Ph: 9228 4877
Vinnies Retail Centres
13
North Perth
215 Bulwer Street
Ph: 9328 6775
Osborne Park
59 Edward Street
Ph: 9443 3364
Rivervale
110 Kooyong Road
Ph: 9362 4458
Rockingham
17 Hurrel Way
Ph: 9528 1071
Scarborough
160 Scarborough Beach Road
Ph. 9245 4370
Victoria Park
824 Albany Highway
Ph: 9361 5447
Wanneroo
1/925 Wanneroo Road
Ph: 9405 3377
Wembley
334 Cambridge Street
Ph: 9387 7491
Willagee
92 Bawden Street
Ph: 9337 5318
COUNTRY RETAIL CENTRES: Albany
28 Lockyer Avenue
Ph: 9841 6326
Broome
27 Robinson Street
Ph: 9192 1822
Bunbury
10 Arthur Street
Ph: 9721 2951
Busselton
70 Duchess Street
Ph: 9752 4325
Geraldton
114 Durlacher Street
Ph: 9921 7617
Karratha
Welcome Road
Ph: 9185 4336
Kalgoorlie
Boulder Road
Ph: 9091 8010
Mandurah
23 Davey Street
Ph: 9535 7355
Manjimup
84 Giblett Street
Ph: 9777 1014
Margaret River
Lot 2/226 Minchin Way
Ph: 9757 2832
Pinjarra
18 Murry Street
Ph: 9531 2233
South Headland
Lovell Place
Ph: 9172 2909
Toodyay
86 Stirling Terrace
Ph: 9574 2529
Recipes
14
CHOCOLATE CHIP CRISPIES Ingredients: 1 cup corn syrup 1 1/2 cups peanut butter 1 cup chocolate chips 1. 2. 3. 4.
1 cup white sugar 8 cups crisp rice cereal
Butter a 9x13 inch pan. Pour the sugar, syrup, and peanut butter into a large microwave bowl. Microwave on high until it begins to bubble, two to three minutes. Once the mixture is boiling, remove from the microwave oven, and stir in the cereal and chocolate chips until coated. Pour the mixture into the prepared pan. Wet hands, sling off the excess water, and press down the treats until smoothed. Let cool, and cut into squares.
CARROT SOUP Ingredients: 4 medium carrots, thinly sliced 2 small zucchini, shredded 2 cups vegetable stock 1 small onion, chopped 1/2 cup plain soy milk or skim milk 2 teaspoons curry powder Combine all ingredients except milk and zucchini and cook over medium heat until vegetables are tender. Pour into blender and puree until smooth.
BAKED CHEESE AND BACON OMELETTE Ingredients: 6 large eggs, beaten 1/4 teaspoon salt 1 1/2 cups shredded cheddar cheese 3 slices bacon; cooked and crumbled 1 tablespoon freshly grated cheese 1.
2/3 cup milk 1/8 teaspoon freshly ground pepper 1 green onion, sliced thin 1 tablespoon butter or margarine
Preheat oven to 400*F (205*C).
2.
Whisk together eggs and milk. Stir in seasonings, cheese, onion and bacon.
3.
Melt butter in a 9-inch oven-safe skillet. Pour egg mixture into pan. Sprinkle with Cheese.
4.
Bake for 20 minutes or until set and golden. Serve immediately.
Recipes
15
POTATO SALAD Ingredients: 5 large potatoes, peeled & chopped 2/3 cup extra virgin olive oil 1/3 cup chopped fresh parsley
2 cloves garlic, minced 1/2 cup white wine vinegar
1.
Bring a large pot of salted water to a boil.
2.
Add potatoes and cook until tender but still firm, about 15 minutes. Drain, cool and chop.
3.
In a large bowl, mix together the garlic, olive oil, vinegar and parsley. Add potatoes and toss to evenly coat.
4.
Cover and refrigerate overnight.
CHEESY BBQ CHICKEN BREAST SANDWICH Ingredients: 1/2 cup sliced onion
1/2 cup green pepper strips
1 tablespoon oil
8 Cheese Slices
4 boneless skinless chicken breast halves (about 1-1/4 lb.) 1/3 cup Barbecue Sauce
4 Bread rolls, split, toasted
1.
Cook and stir onion and green pepper in oil in skillet on medium heat until tender; set aside.
2.
Brush both sides of chicken breasts with barbecue sauce. Broil 6 to 7 minutes on each side or until cooked through.
3.
Top each chicken breast with 2 process cheese slices. Broil until process cheese is melted. Fill rolls with chicken; top with onion and green pepper.
BRUSCHETTA Ingredients: 4 slices Italian bread, 1/2 inch thick
1/2 cup olive oil
1 tablespoon garlic salt
1 large tomato, sliced
1 cup shredded Italian cheese blend 1.
Preheat your oven's broiler.
2.
Arrange the slices of bread in a single layer on a baking sheet. Mix together the olive oil and garlic powder in a cup or small bowl. Brush onto the slices of bread. Cover each piece of bread with tomato slices, then sprinkle with as much cheese as you like. Drizzle just a bit of the olive oil over the cheese.
3.
Broil for 3 to 5 minutes, until cheese is melted and bread is toasted. Make sure you keep an eye on it - it doesn't take long
16
Useful Hints HANDY CLEANING HINTS
To clean windows, try methylated spirits, water, old newspapers and a bit of elbow grease. A mild solution of vinegar and water is also a good window cleaner. Bi-carbonate of soda has many uses around the home including cleaning bathroom and kitchen tiles. Try cloudy ammonia for cleaning and bleach for mould.
CLOTHING HINTS Buy clothing that can be washed at home rather than dry-cleaned. Buy sensible, practical clothes. Keep away from way-out styles. Try remodelling clothing to give them a new look. Watch out for end of season sales. Buy from thrift shops, discount stores etc..
PERSONAL CARE Look for specials on toothpaste, shampoos and soaps. Try store brands. Consider changing to a hairstyle you can manage yourself.
ENERGY SAVING HINTS Your most expensive costs are hot water, followed by heating and cooling, then cooking and refrigeration. Take shorter showers. (Fit a water saving shower rose).Don't wash your hands in hot running water. Try cold water for washing clothes. Don't overwork your room heaters. Only heat the room you want heated. Don't try to warm up the house with doors and / or windows open. Don't leave the fridge or freezer doors open longer than necessary. Check temperature settings in the fridge & freezer. You don't need things too cold. Keep items in the fridge with ample circulation around them. Use flat based pots and pans with tight lids. Don't put a 15 cm pot on a 20 cm burner. Don't keep opening the oven door when cooking. Use the oven timer. Try to plan your meals so several items can be cooked together, then used for cold meals later. Keep cooking elements clean. Don't leave heaters and lights on any longer than necessary. There are many more hints available from Synergy, Alinta Gas and the Water Corporation. It's for your information and it's free.
HEALTH HINTS Cut down on salt, fat, sugar and fatty foods (in particular, take always).Eat more fresh fruit and vegetables in season. If you are overweight, exercise every day and watch your diet. You'll live longer and feel a lot healthier.
HEALTHY EATING ON A BUDGET There is no doubt that we should be eating healthy foods. Australians today, are buying and eating more highly processed foods and more take away foods than ever. These foods may not always be as nutritious as they should be or indeed as we think they may be and are usually more expensive as well. The typical Australians diet contains too much fat, sugar, salt and alcohol and too little of the nutrients that we should be eating more of. So what can you do about it? Australia has a set of Dietary Guide-lines to help us make better choices in the foods we buy at the supermarket. These guide-lines state: 1. 2. 3. 4. 5. 6. 7. 8.
Enjoy a wide variety of nutritious foods. Eat plenty of breads and cereals (preferably wholegrain), vegetables (including legumes) and fruit. Eat a diet low in fat and in particular, low in saturated fat. Maintain a healthy body weight, by balancing physical activity and food intake. When drinking alcohol, limit the intake. Eat only a moderate amount of sugars and food containing added sugars. Choose low salt foods and use salt sparingly. Encourage and support breast feeding.
St Vincent de Paul Society (WA) INC Ozanam House I 76 Abernethy Road I Belmont WA 6104 I PO Box 473 I Belmont WA 6984 I Tel: (08) 9475 5400 I Fax: (08) 9475 5499 I Email: info@svdpwa.org.au I Website: www.vinnies.org.au/wa EDITION NO. 12 PUBLISHED 2006