Potato Fritters

Makes 16 large fritters

Method:
Place all ingredients into a large bowl. Stir together until
combined. The mixture will be quite stiff in texture.
Season with some salt, pepper or curry powder.
Heat a large heavy based frying pan, lightly cover base
with olive oil spray.
Add a large tablespoons of mixture to the pan, cook over
medium heat, pressing down each fritter with the back of
a spatula until golden brown and cooked through. Turn
over and brown other side.
Keep warm in a low oven at 100 C until all are cooked -
if you can stop them being eaten!
Serve with any salsa or sauce of your choice.

Tips:

Easy Chicken and Pasta

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:

Tropical Rice Delight

Serves 8

Method:
Empty creamed rice and pineapple into a bowl. Stir
gently until combined. Spoon into individual bowls, top
with bananas and passionfruit.

Tips:
This is a great energy booster at any time of the day.
A super easy dessert for the night before a big day of
activity.

Ingredients:

Spinach, Feta and Corn Pie

Serves 8


Ingredients:
440g can corn kernels, drained
Olive or canola oil (bottled or
spray)
14 filo pastry sheets
4 eggs, lightly beaten
200 g reduced fat feta cheese,
crumbled
150 g ricotta or cottage cheese
1 bunch spinach, stalks removed
and finely chopped
2 teaspoons finely crushed garlic
1 onion, finely chopped


Method:

Chicken Wraps

Makes 6

Method:
Cut chicken flesh into strips. Place in a bowl and keep
warm.
Arrange prepared salad vegetables on a platter.
Tip chilli beans into a bowl and microwave until just
warm.
Heat the tortillas either in the microwave or wrapped in
foil in the oven.
Prepare each tortilla starting with a lettuce leaf, topping
with chicken, tomato, cucumber, beans and sour cream
or dip.
Wrap the tortilla around the filling and enjoy while
warm.

Tips:
Use leftover Mince in Minutes – as an
alternative filling.
A can of Baked Beans could be used for those who don't
like the spicy flavour of chilli.
Kids love to make these themselves.
Always serve on a plate as they tend to be “messy”.

Ingredients:

Savoury Fruit Rolls

Makes 12 rolls

Method:
Cut the three sheet of pastry into quarters giving a total
of twelve squares.
Combine chicken mince, fruit, parsley, seasoning mix,
onion and sauce mixing thoroughly. Divide chicken
mixture into twelve equal portions and shape into rolls
the same length as the pastry. Place rolls on top of pastry
and moisten edges with water. Fold the pastry over the
rolled mixture, joining the edges underneath. Place rolls
on a lightly sprayed oven tray and bake at 200 C for
25-30 minutes or until golden brown.

Tips:
A tasty alternative to sausage rolls.
Serve with fruit chutney or a spicy sauce.
Substitute sausage or lamb mince for chicken mince.
Substitute peaches for apricot halves, drained, slightly
mashed.

Ingredients:

Tropical Toasted Fingers

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.


Ingredients:

Pizza Power

Serves 8

Method:
Pre heat oven to 200 C.
Spread pizzas with the paste.
Sprinkle with half the mozzarella cheese.
Chop chicken meat and top pizzas evenly
with the chicken, ham, pineapple, capsicum and
remaining cheese.
Bake in pre heated oven for 15-20 minutes or until
browned and cooked through.
Cut each pizza into eight wedges and serve with salad.

Tips:

Mince in Minutes

Serves 6

Method:
Brown the mince in a hot pan.
Add remaining ingredients and stir well to combine.
Simmer over low heat until needed.
This mince is ready in 10 minutes.

Tips:
The mince mix can be served in a variety of ways
including in tacos or burritos with shredded lettuce,
diced tomato, grated cheddar cheese, cucumber and
avocado slices; with cooked spiral pasta; as a topping
for baked potatoes; or simply on thick toast
wedges.
Makes a fast meal packed with the iron, energy and
protein growing active kids need.

Ingredients:

Healthy ‘Fast Food’ – After The Event

Providing a healthy meal for tired, hungry children at the end of a long day can be challenging to any
parent. Often the temptation to grab a take away meal is strong and greatly encouraged by your
children. My suggestion is to think ahead and have suitable fast meals available in your fridge or freezer.


Another option is to use some take away, like a cooked chicken, to use with other products in your
refrigerator and pantry to make the pizza or wrap recipes. Remember that takeaway fast food is
acceptable occasionally but try not to buy them every time. And when you do have them, always
look for the lower fat alternatives. Most of these recipes can be made well ahead of time and be ready for quick reheating when you get home while the kids have a shower – or at least wash their hands.

After the event meals

Quickly prepared dishes:

Fruit Salad ANZAC Slice

Makes 12 slices

Method:
Heat oven to 180 C.
Lightly spray a 18 cm slice pan with canola spray.
Combine flour, oats, sugar and coconut in a large mixing
bowl. Then add the reserved juice, butter, syrup and
lightly beaten egg and mix well. Spoon half the mixture
into the pan, and press down flat. Evenly spread the
drained fruit salad over the mixture. Top the fruit salad
with the remaining slice mixture. Bake 20 minutes, or
until golden brown. Leave to stand for five minutes
before turning out onto a cooling rack. When cool, slice
into squares.

Ingredients:

Ham and Corn Muffins

Makes 12 medium muffins

Method:
Heat oven to 200 C.
Lightly spray the muffin pans with canola oil.
Combine the flour, spring onions, carrot, half of the
cheese and the creamed corn in a large mixing bowl.
Beat together the milk, oil and eggs in another small
bowl then pour into a well in the centre of the flour
mixture. Stir well together.
Spoon the muffin mixture into the oiled tray. Roll up the
ham strips and place into the centre of each muffin.
Sprinkle with the remaining cheese.
Bake in the oven for 25-30 minutes.

Tips:

Mince Muffins

Makes 12 muffins


Ingredients:
1 teaspoon olive or canola oil
1 clove garlic, crushed
250 g lean beef mince
1 small onion, finely diced
1 tablespoon barbeque sauce
1 teaspoon beef stock powder
2 teaspoons gravy powder
1 tablespoon water

Muffin Mixture
Ingredients:
3 cups self raising flour
1 tablespoon olive or canola oil
2 eggs
1/2 cup reduced fat milk
5 sprigs chopped parsley
420 g can Creamed Corn


Method:

Surviving 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.mEncourage 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:

Fruit Spider

Serves 3


Ingredients:
140 g can any snack size fruit in
natural juice (Use what's available
or your favourite flavour.)
2 cups reduced fat milk
200 g tub fruit or vanilla yogurt
1 scoop lite ice cream per serve


Method:

Speedy Shake

Serves 1


Ingredients:
140 g any snack size can fruit in
natural juice
1 cup reduced fat milk
1 scoop lite ice cream
1 teaspoon honey


Method:
Blend all ingredients in a food processor or vitamiser
until smooth.
Pour into a glass making sure not to leave any of the
tasty fruity bits behind.

Tips:

Peach and Mango Smoothie

Serves 2


Ingredients:
140 g can peach and mango, chilled
200 mL milk
200 g tub natural yogurt
1 teaspoon honey


Method:

Eating On The Day

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

Gran’s Pineapple Sago

Serves 8


Ingredients:
100 g sago (seed tapioca)
450 g can crushed pineapple in
natural juice
11/2 cups boiling water (375 mL)
1 tablespoon lemon juice
1 tablespoon golden syrup
100 g sugar


Method:

Apple Crunch

Serves 6


Ingredients:
800 g can Pie Apple
1 tablespoon honey
Cinnamon to taste
3 Vita Brits or Weet Bix or any
wheat cereal biscuit
1/2 cup rolled oats
3 tablespoons desiccated or
shredded coconut
1 tablespoon brown sugar
2 tablespoons canola margarine
2 tablespoons self-raising flour


Method:

Aussie Peach Dream

Serves 4


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


Method:

Pinwheels

Makes 12 large

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
1/4 cup reduced fat milk
4 tablespoons barbeque sauce
125 g (1 cup) grated reduced fat
mozzarella cheese

Method:

Potato Power

Serves 6

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 cornflour
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

Method:

Hunger Buster Burgers

Makes 6 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

Method:

Corn Loaf

Makes 10 slices

Ingredients:
420 g can creamed corn
440 g can corn kernels, drained
1 onion, finely chopped
2 teaspoons crushed garlic
2 eggs, lightly beaten
1/2 cup natural yogurt or light sour
cream
1/2 cup reduced fat cheese, grated
1 cup wholemeal breadcrumbs
1 cup rolled oats
100 g sunflower seeds and/ or
crushed nuts

Extra:
1/2 cup sunflower seeds and/or
crushed nuts

Method:

Pineapple Chicken Stirfry

Ingredients:
440 g can pineapple pieces in
natural juice, drained
1 tablespoon olive oil
1 teaspoon sesame oil
2 teaspoons crushed garlic
1 large onion, thinly sliced
300 g chicken (or beef or tofu),
sliced into bite size strips
3 cups stir fry vegetables (eg.
julienne carrot, capsicum, snow
peas, bok choy, mushrooms)
1-2 tablespoons oyster sauce
1 tablespoon reduced salt soy sauce
Chilli or sweet chilli sauce to taste
1/4 cup water, if necessary
Fresh coriander, roughly chopped
Noodles or rice

Method:

Tuna Temptation

Ingredients:
500 g packet spiral, penne or
shell pasta
415 g can tomato puree
810 g or 2, 425 g cans chopped
or crushed tomatoes with herbs
425 g can tuna in brine, well
drained
3 tablespoons chopped parsley
3 tablespoons shredded
Parmesan cheese (or cheese of
your choice)

Method:

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
1/2 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

Method:

Getting Ready, The Night Before Sport

The night before sport
The night before a sporting event is the time to
ensure that the young sports player in your family
has a meal containing carbohydrate rich foods
including rice, pasta, potatoes, bread, fruit and
vegetables. Protein rich foods such as meat, seafood,
eggs, chicken, legumes or dairy foods are also
necessary.
Plenty of fluids – water, milk or fruit juice – to
ensure a good state of hydration, is essential. Often
this meal is Friday night's dinner, which for many
families is a busy time. If so, keep the meal simple
and include convenient processed foods from the
pantry with fresh products to produce healthy
fitness foods fast.

Recipes ideal for the night before sport