THINK Healthy, EAT Healthy, BE Healthy

lnslde you wlll flnd a comblnaLlon of lmporLanL lnformaLlon regardlng your klds healLh
along wlLh some fanLasLlc ldeas for meal Llmes and snacks!

Cur alm ls Lo make parenLs aware of Lhe facLors LhaL Lhey musL conslder when lL
comes Lo Lhelr chlldren's healLh. We feel LhaL lL all sLarLs wlLh thinking poslLlvely
abouL food cholces and healLhy wellbelng, follow whaL you know ls rlghL and eat
well, boLh of Lhese wlll conLrlbuLe Lo being healLhy!
Its
easy as
1, 2, 3!
























Contents
Introduction1

Recipes
Breakfast3
Lunch...7
Dinner..11
Snacks.15

Reference.18






























As a parent, its your responsibility to encourage your
children to make healthy choices when it comes to food.
There are many simple ways that will assist with this, and by
making some small changes to your daily routine; you will
demonstrate a better and healthier alternative to the way
you may be currently living.
Try taking these steps with your children:
1ry Lo eaL meals LogeLher as ofLen as posslble- especlally breakfasL, belng Lhe
mosL lmporLanL meal of Lhe day!
8y cooklng food aL home, lL ls noL only a greaL way Lo geL your chlldren lnvolved
ln Lhe process of creaLlng a meal, buL lL ls also a safe way Lo know exacLly
whaL your famlly ls eaLlng! LeL klds see whaL ls used Lo make dlfferenL
dlshes- Laklng Lhem grocery shopplng wlll also educaLe Lhem on Lhe
nuLrlLlonal value of dlfferenL food groups.
Make sure Lo keep healLhy snacks, such as frulL, vegeLables, whole gralns or
cerLaln dalry producLs on hand. keep good-for-you beverages, llke waLer,
mllk and 100 frulL [ulce, ln Lhe refrlgeraLor so LhaL klds can geL Lhem
easlly.
uo noL force your chlldren Lo compleLely clear Lhelr plaLe- lL can encourage
Lhem Lo overeaLlng as Lhey geL older.
never use food as a reward or a brlbe.
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Though it is important to encourage healthy food choices
there are other factors that could be considered when
promoting a healthy lifestyle at home!

Physical activity ls vlLal Lo a chlld's growLh and developmenL, Lhe
sLrengLh of Lhelr bones and muscles, malnLenance of a healLhy welghL and
wlll creaLe a poslLlve aLLlLude LhaL wlll carry Lhrough, as Lhey grow older.

Drinking water ls essenLlal Lo Lhe healLh of your chlldren as lL makes
up over half of Lhelr body welghL. lL ls vlLal Lo ensure all parLs of Lhe body
funcLlonlng properly.

Understanding food labels ls lmporLanL for
parenLs Lo undersLand so LhaL Lhey know exacLly whaL
lngredlenLs and Lhe levels of sugar eLc. dlfferenL foods
conLaln. Many people can be mlslead by adverLlslng seen
on Lhe fronL of packaglng and do noL look aL Lhe flne prlnL.
1he !"# %&' ()"*#+ webslLe ls greaL Lo locaLe lmporLanL
lnformaLlon needed Lo undersLand how food labels work
and whaL you should look for. ?ou can access Lhls
governmenL slLe aL: hLLps://www.eaLforhealLh.gov.au/

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Breakfast!
Start the day off with a
healthy, yet delicious
breakfast and help kids stay
focused throughout the
morning!

3








You will need:
4 eggs
4 Lhlck sllces crusLy lLallan bread
1 Lablespoon reduced-faL spread
























Toasty Eggs!
Step 1 uslng a 6.3cm round cuLLer, cuL 1 round from Lhe cenLre of each bread sllce.
ulscard rounds. Spread boLh sldes of bread sllces wlLh spread.
Step 2 PeaL a non-sLlck frylng pan over medlum heaL. Cook 1 slde of bread sllces for 2 Lo 3
mlnuLes or unLll llghLly LoasLed. 1urn. Crack 1 egg lnLo each hole. Cook for 3 Lo 6 mlnuLes or
unLll egg whlLes are seL and yolks sLlll sofL. Serve.
4










You will need:
200g (1 1/3 cups) self-ralslng
flour
1 Leaspoon baklng powder
1 Lablespoon casLer sugar
310ml (1 1/4 cups) mllk
1 egg, llghLly whlsked
Cllve oll spray, Lo grease
SLrawberry [am, Lo serve












Alphabet Pikelets!
Step 1 SlfL Lhe flour, baklng powder and sugar lnLo a large bowl and make a well ln Lhe
cenLre.
Step 2 Whlsk LogeLher Lhe mllk and egg ln a [ug. our lnLo Lhe flour mlxLure and whlsk
unLll a smooLh baLLer forms. Cover wlLh plasLlc wrap and seL aslde for 30 mlnuLes Lo resL.
Step 3 PeaL a large non-sLlck frylng pan over low heaL. LlghLly spray wlLh ollve oll spray Lo
grease. Spoon half Lhe baLLer lnLo a small plasLlc bag. CuL 1 corner off bag and plpe four 8cm
leLLers lnLo pan. Cook for 2 mlnuLes or unLll bubbles appear on Lhe surface. 1urn and cook for a
furLher 1 mlnuLe or unLll golden. 1ransfer Lo a wlre rack. 8epeaL, ln 8 more baLches, wlLh
remalnlng baLLer, reheaLlng pan beLween baLches. Serve wlLh [am.
5









You will need:
230g sLrawberrles, hulled,
quarLered
2 medlum bananas, peeled,
sllced
2 oranges, peeled, chopped
1 fu[l apple, chopped
200g llghL plaln Creek-sLyle
yoghurL
1 Lablespoon honey
1/3 cup almond kernels,
chopped
















Fruit Salad & Honey Yoghurt!
Step 1 Comblne sLrawberrles, banana, orange and apple ln a bowl
Step 2 Comblne yoghurL and honey ln a separaLe bowl.
Step 3 Spoon frulL salad lnLo bowls. 1op wlLh yoghurL mlxLure. Sprlnkle wlLh almonds Lo
serve.

6




















































Lunch!
Excite the kids at lunchtime
with these great, easy and
healthy options that they are
sure to enjoy!
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You will need:
1/2 cup plaln flour
2 eggs, llghLly whlsked
1 cup drled breadcrumbs
300g chlcken Lenderlolns,
cuL lnLo 3cm lengLhs
Cllve oll spray














Chicken Nuggets!
Step 1 reheaL oven Lo 200C. Llne an oven Lray wlLh baklng paper.
Step 2 lace Lhe flour, egg and breadcrumbs ln separaLe shallow bowls. Season Lhe flour
wlLh salL and flnely ground whlLe pepper.
Step 3 lace Lhe chlcken lnLo Lhe flour and genLly Loss Lo coaL. ulp a chlcken plece lnLo
Lhe egg Lhen roll ln Lhe breadcrumbs Lo coaL. lace on Lhe llned Lray. 8epeaL wlLh remalnlng
chlcken pleces. LlghLly spray wlLh oll spray.
Step 4 8ake ln preheaLed oven, Lurnlng occaslonally, for 10-12 mlnuLes or unLll golden
brown and cooked Lhrough.

8










You will need:
4 x 183g cans Luna ln
sprlngwaLer, dralned, flaked
2 celery sLalks, flnely chopped
1/3 cup mayonnalse
16 sllces wholemeal bread
16 sllces whlLe bread
16 sllces llghL rye bread
2 large avocados, mashed
2 large Lebanese cucumbers, very
Lhlnly sllced dlagonally












Shaped Sandwiches!
Step 1 Comblne Luna, celery and mayonnalse ln a medlum bowl.
Step 2 uslng a 9cm flsh-shaped cuLLer, cuL 1 flsh shape from each sllce of bread,
dlscardlng Lrlmmlngs.
Step 3 Spread 24 flsh shapes wlLh avocado. lace 2 sllces of cucumber, sllghLly
overlapplng, on Lop of avocado. ulvlde Luna mlxLure over cucumber. lace remalnlng flsh
shapes over fllllng. Serve.

noLe: Any klnd of sandwlch can be cuL lnLo any shape! 8e creaLlve and waLch Lhelr reacLlon!
9






You will need:
1 1/2 cups sushl rlce (see
noLe)
2 Lablespoons rlce wlne
vlnegar
1 Lablespoon casLer sugar
4 norl sheeLs
2 Lablespoons whole-egg
mayonnalse
1 Lebanese cucumber, cuL
lnLo maLchsLlcks
1 medlum avocado, Lhlnly
sllced
1 medlum carroL, graLed
SalL-reduced soy sauce, Lo
serve


Sushi for Kids!
Step 1 8lnse and draln rlce 3 Llmes or unLll waLer runs clear. lace ln a sleve over a bowl.
SeL aslde for 10 mlnuLes Lo draln.
Step 2 Place rlce and 1 1/2 cups cold waLer ln a saucepan over medlum heaL. Cover. 8rlng
Lo Lhe boll. 8educe heaL Lo low. Slmmer, covered, for 12 mlnuLes or unLll waLer has absorbed.
8emove from heaL. SLand, covered, for 10 mlnuLes.
Step 3Meanwhlle, place vlnegar and sugar ln a mlcrowave-safe [ug. Mlcrowave on hlgh
(100) for 30 seconds. SLlr Lo dlssolve sugar. 1ransfer rlce Lo a large ceramlc dlsh. uslng a
spaLula, sLlr Lo break up lumps. Slowly add vlnegar mlxLure, llfLlng and Lurnlng rlce, unLll rlce
has cooled.
Step 4lace 1 norl sheeL, shlny-slde down, on a sushl maL. uslng damp flngers, spread
3/4 cup rlce over norl, leavlng a 2cm sLrlp aL 1 shorL end. Spread 2 Leaspoons mayonnalse over
cenLre of rlce. Arrange one-quarLer cucumber, avocado and carroL over mayonnalse. uslng Lhe
sushl maL, roll up flrmly Lo form a roll. CuL lnLo 6 sllces. 8epeaL wlLh remalnlng norl sheeLs,
rlce, mayonnalse, cucumber, avocado and carroL Lo make 24 pleces. Serve wlLh soy sauce.

10




















































Dinner!
End the day on a fantastic
note with one of these yummy
dinners that the whole family
will love!
11










You will need:
2 large (abouL 300g) chlcken breasL
fllleLs
1 1/2 cups (173g) small drled penne
pasLa
260g buLLernuL pumpkln, seeded,
peeled, cuL lnLo 2cm cubes
1 cup (130g) frozen peas
1 cup (70g) broccoll floreLs
1 1/4 cups (310ml) LomaLo pasLa sauce
1/2 cup (40g) coarsely graLed llghL
cheddar








Chicken Pasta Bakes!
Step 1 reheaL grlll on hlgh. Cook Lhe chlcken under grlll for 6-7 mlnuLes each slde or unLll
cooked Lhrough. SeL aslde for 10 mlnuLes Lo cool sllghLly. Coarsely chop and place ln a large
bowl.
Step 2 Meanwhlle, cook Lhe pasLa followlng packeL dlrecLlons unLll al denLe.
Step 3 Cook Lhe pumpkln ln a large saucepan of bolllng waLer for 10 mlnuLes. Add Lhe
peas and broccoll and cook for a furLher 1 mlnuLe or unLll Lender.
Step 4 reheaL oven Lo 180C. Comblne Lhe chlcken, pasLa, pumpkln mlxLure and pasLa
sauce ln a large bowl. ulvlde among four 2-cup (300ml) capaclLy ovenproof dlshes. Sprlnkle Lhe
cheddar over each dlsh. 8ake for 13 mlnuLes or unLll heaLed Lhrough.
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You will need:
2 Leaspoons vegeLable oll
3 rashers shorLcuL rlndless bacon,
chopped
4 green onlons, flnely sllced
1 cup frozen peas, corn and
capslcum
1 egg, llghLly beaLen
430g packeL 90-second whlLe rlce
1 Lablespoon A8C kecap manls


















Speedy fried rice!
Step 1 PeaL oll ln a wok or frylng pan over medlum-hlgh heaL. Swlrl Lo coaL. Add bacon
and onlon. SLlr-fry for 2 Lo 3 mlnuLes or unLll bacon ls golden and crlsp.
Step 2 Add peas, corn and capslcum. SLlr-fry for 1 mlnuLe. Add egg. SLlr-fry for 1 mlnuLe
or unLll egg ls cooked. Add rlce and kecap manls. SLlr-fry for 2 Lo 3 mlnuLes or unLll heaLed
Lhrough. Spoon lnLo bowls. Serve.
13











You will need:
1/2 cup salL-reduced soy
sauce
1/4 cup honey
2cm plece fresh glnger,
peeled, flnely graLed
1 garllc clove, crushed
8 chlcken drumsLlcks
2 Leaspoons sesame seeds















Honey-soy chicken!
Step 1 Comblne soy sauce, honey, glnger and garllc ln a large dlsh. Add chlcken. 1urn Lo
coaL. Cover wlLh plasLlc wrap. 8efrlgeraLe for 2 hours, Lurnlng occaslonally.
Step 2 reheaL oven Lo 200C/180C fan-forced. Llne a baklng Lray wlLh baklng paper.
Step 38emove chlcken from marlnade. lace, ln a slngle layer, on prepared Lray. Sprlnkle
wlLh sesame seeds. 8ake for 33 mlnuLes or unLll golden and cooked Lhrough. Serve wlLh lrled
rlce (see relaLed reclpe).
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Yummy Snacks!
Stuck on what to give the
kids as a snack? Here are
some ideas that both you and
the kids will be impressed
with!
15










You will need:
?ou'll need a 6-hole, 1/4 cup-capaclLy
plasLlc lce- block mould
600g seedless waLermelon
1/4 (330g) honeydew melon
3/4 cup plneapple [ulce





















Melon & Pineapple Ice Blocks!
Step 1 uslng a melon baller, scoop 6 balls from waLermelon. CuL ln half. 8epeaL wlLh
honeydew melon. lace 2 waLermelon halves and 2 honeydew halves ln each mould. Carefully
pour 1 1/2 Lablespoons plneapple [ulce lnLo each mould (don'L overflll).
Step 2 lace llds on moulds. lreeze for 4 hours or unLll frozen. Serve.

16










You will need:
330g Lub vanllla yoghurL
2 Lablespoons Mllo
1/2 medlum (600g) plneapple,
peeled
1/2 large (900g) rockmelon,
deseeded, peeled
12 medlum sLrawberrles














Summer fruit sticks with
Milo swirl yoghurt!
Step 1 Spoon 1/4 cup yoghurL lnLo each of four 3/4 cup-capaclLy plasLlc conLalners.
Sprlnkle each wlLh 2 Leaspoons Mllo. ulvlde remalnlng yoghurL beLween conLalners. uslng a
skewer, llghLly swlrl Mllo Lhrough yoghurL. Seal conLalners. 8efrlgeraLe.
Step 2 CuL plneapple lnLo 3cm cubes. uslng a melon baller, scoop 24 balls from
rockmelon. 1hread plneapple, melon and sLrawberrles onLo skewers. Layer skewers ln an
alrLlghL conLalner. 8efrlgeraLe.

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All of the recipes that you see
in our recipe book have been
retrieved from Taste.com, for
a range of other ideas that
you and the kids will enjoy,
be sure to visit the website!
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