EMC Community Connection

Food Technology

Summer is blooming with possibilities. Summer is the season of fresh produce and light, flavourful dishes. We have been making recipes that showcase the best of the season, from colourful salads and vegetable dishes to bright, berry desserts/cakes.

In the food technology kitchen’s we have been feeling very creative lately. With the warmer weather and lots of fresh seasonal garden produce available to use it has inspired us. Some recipes we have made include Nacho Bowls using fresh salad ingredients, Chicken Stir Fry, using fresh seasonal vegetables, and Berry Crumbles made from beautiful local berries. 

 

Smoothies have really grown in popularity, they are a great way to use up fresh ripe seasonal fruit, and make a nourishing quick breakfast for busy mornings. We will be making healthy smoothies and bowls in our Café next year.

Tip: peel and freeze your ripe bananas, then add broken chunks when making your smoothie to give a lovely ice creamy like consistency.

 

                       

 

                                             

November and December are some of the best months for fresh produce, and we want to celebrate them.

  • Fruits and vegetables contain important vitamins, minerals and plant chemicals. They also contain fibre.
  • There are many varieties of fruit and vegetables available and many ways to prepare, cook and serve them.
  • A diet high in fruit and vegetables can help protect you against cancer, diabetes and heart disease.
  • Eat 5 kinds of vegetable and 2 kinds of fruit every day for good health.
  • Most Australians do not eat enough fruit and vegetables.
  • When buying and serving fruit and vegetables, aim for variety to get the most nutrients and appeal. 

Fruits and vegetables contain many vitamins and minerals that are good for your health. Many of these are antioxidants, and may reduce the risk of many diseases:

To maximise nutrients and appeal, buy and serve different types of fruit and vegetables. Buy fruits and vegetables that are in season, for freshness and quality. You should:

  • Eat with the seasons – this is nature’s way of making sure our bodies get a healthy mix of nutrients.
  • Try something new – try new recipes and buy new fruit or vegetables as part of your weekly shopping.
  • Let colours guide you – get different combinations of nutrients by putting a rainbow of colours on your plate.

Vegetables and fruit are a handy snack food and are easily carried to work or school. Include them in everyone’s meals and snacks for a healthy, well-balanced diet. Keep snack-size fruit and vegetable portions easily accessible in your fridge.

  • Keep fresh fruit on the bench or table.
  • Add fruit and vegetables to your favourite family recipes or as additions to your usual menus.
  • Use the colour and texture of a variety of fruit and vegetables to add interest to your meals.
  • Think up new ways to serve fruits and vegetables. Try serving, flavouring or cooking them in different ways. You can also disguise them in sauces, mince meals or curries.
  • Frozen or canned vegetables are just as nutritious as fresh, and are a convenient, budget friendly option as well.
  • Make simple changes every day. Try adding salad to sandwiches, or having extra vegetables with dinner.

Some simple ways to serve fruits and vegetables include:

  • fruit and vegetable salads
  • vegetable or meat-and-vegetable stir-fries
  • raw fruit and vegetables/dips
  • vegetable soups
  • Fresh fruit for dessert

Well- nourished kids are ready to learn and research shows they do better in class. When we give kids plenty of healthy food choices and regular physical activity, they learn healthier habits for life.

 

Try this yummy recipe, that our Year 9 Superfoods class cooked in class, at home:

Nacho Bowls

Ingredients

16 Mini Tortillas                        

200gm Cheese

2 tomatoes, diced                       

200gm Corn

200 ml Greek Yogurt/Sour Cream                

Coriander to serve

Avocado diced

Shredded lettuce

Method

Preheat your oven to 170 degrees.

Lightly spray the muffin tins and press the tortillas into 4 of the wholes to form cups / bowls.  Bake these for 10 minutes but do not let them brown. They will crisp up further as they cool down.

Whilst these are cooking dice your tomato and collect the other ingredients.

 

Nachos Filling

500gm Mince      

1 onion chopped 

4 crushed garlic cloves                        

4 tablespoon tomato paste

1 Carrot, grated

200 gm crushed tomatoes                   

1 cup Red Kidney Beans 

1 tablespoon Taco seasoning     

1 tablespoon Extra Virgin Olive Oil

 

Method

Sauté onion and garlic in a little extra virgin olive oil.

Add the mince and brown. Add carrot and the red kidney beans. 

Add and cook off the tomato paste, before adding the diced tomato and seasoning.

Continue to cook on a slow heat to allow the flavours to develop for 5-10 minutes.

 

Spoon the nachos filling into the bowls and top with the tomato, lettuce cheese, corn, avocado, greek yoghurt and coriander. 

You can add chopped capsicum or any other vegetables you like to mince mixture, just add with onion. Enjoy!!