GO FOR MORE VEG

You can include more vegetables into your diet. Our students were really amazed how tasty these recipes were and how they covered 3 or 4 food groups.

Recipe: Cheese, corn, and sweet potato quiches

Senior elective students steamed sweet potato in this quiche recipe. We also used tinned salmon which worked well with the other ingredients. You can omit this if prefer to use vegetables instead.

Ingredients:

1 large, sweet potato, cubed, peeled.

1 cup creamed corn

½ cup canned tuna or salmon

½ cup cheddar cheese grated

1 egg

2 sheets frozen puff pastry thawed.

Method:

Preheat oven 180C or 160C fan forced. Steam sweet potato about 15 minutes in the oven until soft, and mash or pierce over carefully with a fork and place in a microwave container with enough water to just cover, cook for 5 to 10 minutes.
Combine this with corn, tuna, cheese, and egg and mix well.
Cut pastry into twelve rounds and tuck them into the holes of a muffin tin. Fill with sweet potato mixture and bake for 20 minutes or until the pastry is golden Great lunchbox, picnic, or party food

Recipe: Zucchini and bacon slice

Upper Juniors learned how to make a healthy lunchbox slice this week. If you do not have bacon use ham or combine your favourite vegetables for a vegetarian slice. We added some finely chopped red capsicum.

Ingredients:

372 g (2 cups) grated zucchini.

3 rashers bacon chopped into pieces.

1 small onion finely chopped.

½ cup grated carrot

½ cup oil

1 cup grated cheese

1 cup Self raising flour.

5 eggs

Method:

Preheat oven 180C. Line a rectangular or square tin with baking paper.
Beat together eggs and the oil until thick and creamy. Squeeze moisture out of the zucchini. Add the rest of the ingredients and mix well.
Place mixture into lined baking tray Bake in a moderate oven 180C for 25 to 30 minutes. Check with a skewer to see if the slice is set. Serve hot or cold with a tossed salad. Cut into fingers or squares.

Travel Training