Home' Advocate Communications : Fiordland Advocate 11 February 2010 Contents WHAT'S COOKING
Page 8 | 11 February, 2010
• Chick Pea Spread: Mash some
drained, canned chick peas with
a little chopped basil, a teaspoon
of olive oil, a dash of lemon juice
and salt and pepper. Spread
this in pita bread or in a roll and
add some lettuce leaves, sliced
cucumber and grated carrot.
• Mock Chicken: Dice 1 small
onion and sauté in 2 teaspoons of
canola oil, until transparent. Add
1 skinned and chopped tomato,
½ a teaspoon of mixed dried
herbs, salt and pepper to taste
and a lightly beaten egg. Cover
and cook over very low heat until
the mixture thickens. Cool before
using as a sandwich filling. This
may be stored in the refrigerator
for up to 2 days.
• Corned Beef & Spinach:
Combine ½ a cup of spreadable
cream cheese with a 2
tablespoons of chopped semi-
dried tomatoes. Spread over 2
slices of wholemeal bread, top
with 2-3 slices corned beef and
some baby spinach leaves then
• Chicken & Pesto: Spread slices
of bread with pesto and another
2 with table spread. Top the pesto
slices with shaved chicken, sliced
cucumber, snow pea sprouts
then sandwich with the remaining
slices of bread.
Ah -- it's school lunch box time
again. Tempting young appetites
is no easy task. Kids need to be
well nourished in the middle of
the day to cope with an afternoon
of lessons, sports, plus getting
home. They require carbohydrate for energy, protein to make them feel
satisfied and some fruit or vegetables for vitamins, fibre and crunch.
With a little imagination, some of the tried and true fillings can be given
Cut bread into shapes before filling with the old favourites: sliced cold
meat, mashed boiled eggs, or cheese, lettuce and Marmite.
Vary the bread each day. For example, rolls, baps, pita bread,
croissants, focaccia, panini, flour tortillas, tacos, Persian naan or
wholemeal burger buns.
If your children tire of bread in any form, consider wholemeal crackers.
Sandwich them together with a table spread and salami or cheese. A
few cherry tomatoes, nuts or cubes of fruit will balance the meal.
Or try sushi or cold pizza. In fact, last night's leftovers such as meatballs
or meatloaf are ideal.
Savoury muffins can be halved and filled with cheese or ham and
Carrot, courgette and/or celery sticks or baby corn are excellent served
with a little pottle of dip -- such as light sour cream and a dash of
Create your own snack mix and package serving-sized amounts in a
Thread cubes of fruit and/or vegetables onto thick wooden skewers.
• Place watery foods such as tomato or pineapple between lettuce or
slices of meat to prevent breads from getting too soggy.
• On warm days, add a frozen drink to the lunch box -- for example a
Tetrapak drink. This keeps foods cool and it will thaw by lunchtime. Use
insulated lunch boxes if possible.
A ½ cup of chopped dark
chocolate could be added.
½ cup each: sunflower seeds,
raisins, pumpkin seeds, dried
1 cup each: dried banana chips,
unsalted roasted cashew nuts
Mix the ingredients in a bowl.
Divide into serving-sized portions
and package in resealable bags.
Makes 4 cups.
1 cups each: wholemeal flour, plain
4 teaspoons baking powder
½ teaspoon salt
200g tasty cheddar cheese, grated
100g lean ham, diced
2 eggs, lightly beaten
1 cup milk
1 cup pineapple pieces, well
drained and coarsely chopped
Preheat the oven to 210°C.
Lightly grease a 12-hole muffin
Combine the flours, baking
powder and salt in a large bowl.
Reserve about a ½ cup of cheese.
Mix the ham and remaining
cheese into the flour mixture.
Combine the eggs, milk and
Stir into the dry ingredients, until
Spoon into the prepared muffin
pan. Sprinkle the reserved cheese
Bake for 15-20 minutes or until
a skewer inserted in the centre
comes out clean.
2 flour tortillas
½ cup each: grated Cheddar
cheese, chopped cooked chicken
2-3 tablespoons chutney
Place a flour tortilla in a dry frying
Sprinkle with the cheese and
Spread the other flour tortilla with
the chutney. Place it -- chutney-
side down -- on top.
Cook over moderate heat for
about 4 minutes each side or
until the cheese is melted and the
tortilla is lightly browned.
Cut into 4-6 wedges.
Add some fresh and/or dried
fruit, cherry tomatoes and roasted
unsalted nuts to the lunch box to
balance the menu.
Mash the shelled egg together
with the mayonnaise, seasonings
Using a sharp biscuit cutter make
8 star shapes from the bread.
Then make 4 star shapes from the
ham. (The leftover pieces can
be chopped up and combined
with mince to make meatballs
or a meat loaf).
Spread four bread star shapes
with the egg then top with a
Spread the remaining bread stars
shapes with the table spread and
sandwich on top.
Makes 4 stars.
1 egg, hardboiled
2 tablespoons mayonnaise
salt and pepper to taste
1-2 teaspoons finely
4 slices wholemeal
2-3 small thin slices ham
Pronounced 'kay sa dee ya'. Chopped green or red pepper could be
added for crunch.
Apple can be substituted for the pineapple and grilled diced bacon for
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