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Kia Kaha Te Kai 1
Kia Kaha Te Kai 3
Kia ora!
We trust you will find this cook book useful.
We have collected together the recipes that our
own whanau love, that are quick and easy to
make, and don’t cost too much.
Some are old favourites that you’ll recognise,
but with a few changes to fit the healthy kai
kaupapa. There are also some new ideas for
when you feel like a change.
Kia Kaha Te Kai
Enjoy!
Karakia
Whakapainga enei kai
Hei oranga mo o matou Tinana
Ko Ihu Karaiti hoki
To matou kai whakaora
Ake, ake ake
Amine
-
Gwendoline Welburn
General Manager & Public Health Services Manager
Te Korowai Hauora O Hauraki
June 2010
4 Kia Kaha Te Kai
Healthy Kai for Healthy Whanau
Kia Kaha Te Kai
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Kia Kaha Te Kai 5
Kia Ata Kai
Kia Iti Te Kai
6 Kia Kaha Te Kai
ContentsKarakia 3
Healthy Kai for Healthy Whanau 4
Kia Kaha Te Kai 4
Kia Ata Kai 5
Kia Iti Te Kai 5
Breakfast 9 Toasted Muesli 11
Omelette 13
Pancakes 15
Porridge with Fruit 17
Scrambled Eggs 19
Breakfast Staples – Quick & Easy 20
Breakfast Staples – Heat & Eat 21
Snacks & Lunches 23 Steps to a Healthy Lunch 23
Popcorn 27
Fruit Kebabs 27
Baked Potato 29
Bread Cases 31
Sweetcorn Fritters 33
Scones 35
ANZAC Biscuits 39
Hummus 41
Pottle Muffins 43
Salads & Sides 45 Sour Cream Potato Salad 47
Rice Salad 49
Coleslaw 51
Sweet & Sour Carrot Salad 53
Potato Wedges 55
Scalloped Potatoes 57
Smashed Potatoes 59
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Kia Kaha Te Kai 7
Easy Whanau Meals 61 Basic Mince 63
Beany Mince 65
Shepherd’s Pie 67
Spaghetti Bolognaise 69
Never Fail Meat Loaf 71
Vegetable Soup 73
Creamy Black-Eyed Beans 75
Easy Beef Casserole 77
Quiche 79
Pumpkin Soup 81
Pizza 83
Fish Cakes 85
Fish Pie 87
Sausage and Baked Bean Casserole 89
Mussel Fritters 91
Kai Meing Seing 93
One Pan Mince 95
Macaroni Mince 97
Smoked Fish in White Sauce 99
Moroccan Beef with Chickpeas 101
Healthy Boilup 103
Fruit Crumble 105
Rice Pudding 107
Custard Rice Pudding 109
Nana’s Fruit Cobbler 111
Fruit Surprise 113
Chocolate Fudge Pudding 115
Cheap Eats 117 Couscous Salad 119
Lentil Pie 121
Quick Beany Pasta 123
2nd Time Round Pie (using leftovers to make a completely new meal) 124
Te Korowai Hauora O Hauraki 126
The Team 128
Acknowledgements 129
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8 Kia Kaha Te Kai
Kia Kaha Te Kai 9
Breakfast
Kia Kaha Te Kai 9
10 Kia Kaha Te Kai
Kia Kaha Te Kai 11
Toasted MuesliPreparation time: 5 minutesCooking time: 10-20 minutes
Ingredients
Coating
Method
If you are watching your weight, you could cut the oil and sugar in half - or leave it out.
TIP
12 Kia Kaha Te Kai
Kia Kaha Te Kai 13
Omelette
Serves 1-2
Preparation time: 4 minutes
Cooking time: 3 minutes
Ingredients
Method
Make this basic omelette a full meal by adding a little grated cheese, ham, tomato or a few sliced mushrooms.TI
P
14 Kia Kaha Te Kai
Kia Kaha Te Kai 15
Pancakes
Approximately 12 pancakes
Preparation time: 5 minutes
Cooking time: 20 minutes
Ingredients
Method
Self raising flour makes a lighter product. If you don’t have self raising flour use ordinary flour and baking powder. Add 2 level teaspoons baking powder to every cup of flour.TI
P
16 Kia Kaha Te Kai
Kia Kaha Te Kai 17
Porridge with FruitServes 6 - Using StovetopIngredients
Method
Serves 1 - Using Microwave Ingredients
Method
to cooking.TIP
18 Kia Kaha Te Kai
Kia Kaha Te Kai 19
Scrambled Eggs
Serves: 3
Preparation time: 4 minutes
Cooking time: 5 minutes
Ingredients
Method
For a variation add fresh chopped parsley or chopped chives into the beaten egg mixture – alternatively, use as a garnish.TI
P
20 Kia Kaha Te Kai
Breakfast Staples
Cereal and Fruit
Yoghurt and Fruit
Toast and SpreadsT
Breakfast Staples – Quick & Easy
Kia Kaha Te Kai 21
Baked Beans/Spaghetti on Toast
Leftovers
i on Toast
Breakfast Staples – Heat & Eat
22 Kia Kaha Te Kai
Kia Kaha Te Kai 23Kia Kaha Te Kai 23
Steps to a Healthy Lunch
for all the whanau.
made can be simple and fast.
Snacks & Lunches
1. Start with something bready or starchy
2. Add fillings and flavours
3. Include fruit and vegetables 4. Add a healthy
snack
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24 Kia Kaha Te Kai
1. Start with something bready or starchy
2. Add fillings and flavours
Kia Kaha Te Kai 25
3. Include fruit and vegetables
4. Add a healthy snack
26 Kia Kaha Te Kai
Make water or milk the first choice for whanau: water is
always on tap and milk makes strong bones and teeth.
Ka Pai Te Wai
-
Kia Kaha Te Kai 27
Popcorn
Fruit Kebabs
28 Kia Kaha Te Kai
Kia Kaha Te Kai 29
Baked Potato Serves: See belowPreparation time: 5 minutesCooking time: 4-6 minutes microwave or 1 hour in oven
Ingredients
Filling Options
Method
Using low fat dairy products is an easy way to reduce fat. Edam cheese has less fat than other hard cheeses.
TIP
30 Kia Kaha Te Kai
Kia Kaha Te Kai 31
Bread CasesPreparation time: 10 minutesCooking time: 20 minutes
Ingredients
Suggested fillings
Method
packed lunch.
days and then fill with your favourite topping; heat and you've got an easy snack.
TIP
32 Kia Kaha Te Kai
Kia Kaha Te Kai 33
Sweetcorn FrittersMakes: 12 medium frittersPreparation time: 5 minutesCooking time: 10 minutes
Ingredients
Method
Tomato and avocado salsaIngredients
Method
34 Kia Kaha Te Kai
Kia Kaha Te Kai 35
Scones
Base recipe
Makes: 12 scones
Preparation time: 10 minutes
Cooking time: 10-15 minutes
Ingredients
Method
To measure ¼ cup margarine, ¾ fill a cup (250ml) with cold water. Add margarine until the water reaches the brim of the cup. Pour off water and you have ¼ cup margarine left.TI
P
36 Kia Kaha Te Kai
Variations:
Quick Scones
Kia Kaha Te Kai 37Kia Kaha Te Kai 37
38 Kia Kaha Te Kai
Kia Kaha Te Kai 39
ANZAC Biscuits
Makes: 24 small biscuits
Preparation time: 10 minutes
Cooking time: 15 minutes
Ingredients
Method
Variation:
40 Kia Kaha Te Kai
Kia Kaha Te Kai 41
Hummus
Preparation time: 10 minutes
Cooking time: 0
Ingredients
Method
the tahini. Adjust lemon juice and seasonings to taste.
to margarine.
TIP
42 Kia Kaha Te Kai
Kia Kaha Te Kai 43
Pottle Muffins
Serves: 6
Preparation time: 4 minutes
Cooking time: 10–15 minutes
Ingredients
Method
44 Kia Kaha Te Kai
Kia Kaha Te Kai 45Kia Kaha Te Kai 45
Salads & Sides
46 Kia Kaha Te Kai
Kia Kaha Te Kai 47
Sour Cream Potato SaladServes: 6Preparation time: 15 minutesCooking time: 20 minutes
Ingredients
Method
Jazz this salad up by adding one or more of the following:
TIP
48 Kia Kaha Te Kai
Kia Kaha Te Kai 49
Rice SaladServes: 6Preparation time: 10 minutesCooking time: 10 minutes
Ingredients
Method
extra so you have leftovers to make this salad. Makes a great lunch to take
of crushed pineapple to the salad. Mix 2 tablespoons of the syrup into the mayonnaise before adding to the salad.
TIP
50 Kia Kaha Te Kai
Kia Kaha Te Kai 51
ColeslawServes: 6Preparation time: 20 minutes
Ingredients
Method
Alternatives
mayonaise.
in fat.
or unsweetened low fat yoghurt to make them go further.
TIP
52 Kia Kaha Te Kai
Kia Kaha Te Kai 53
Sweet & Sour Carrot SaladServes: 6-8 as a side saladPreparation time: 5 minutesCooking time: 10 minutes
Ingredients
Method
54 Kia Kaha Te Kai
Kia Kaha Te Kai 55
Potato Wedges Serves: 6Preparation time: 10 minutesCooking time: 20-30 minutes
Ingredients
Method
Spicy Wedges
Method
56 Kia Kaha Te Kai
Kia Kaha Te Kai 57
Scalloped Potatoes
Serves: 4-6
Preparation time: 10 minutes
Cooking time: 40-45 minutes
Ingredients
Method
58 Kia Kaha Te Kai
Kia Kaha Te Kai 59
Smashed Potatoes
Serves: 6
Preparation time: 5 minutes
Cooking time: 30-40 minutes
Ingredients
Method
60 Kia Kaha Te Kai
Kia Kaha Te Kai 61Kia Kaha Te Kai 61
kids eat better when they eat with you.
the table without forward planning.
Easy Whanau Meals -
62 Kia Kaha Te Kai
Kia Kaha Te Kai 63
Basic MinceServes: 6Preparation time: 5 minutesCooking time: 20 minutes
Ingredients
Method
vegetables to add goodness. A great way
you add and the way you serve it, you can make a whole lot of different meals.
TIP
64 Kia Kaha Te Kai
Kia Kaha Te Kai 65
Beany Mince
Serves: 6
Preparation time: 10 minutes
Cooking time: 30-40 minutes
Ingredients
Method
Variations for Basic Mince Dish
Adding Mexican or other canned beans gives mince a new twist. Save some to make Mexican-style wraps for lunch with lettuce, carrot, onion, grated cheese, low fat sour cream or yoghurt, tomato sauce, etc.
TIP
66 Kia Kaha Te Kai
Kia Kaha Te Kai 67
Shepherd’s Pie Serves: 6-8Preparation time: 10 minutesCooking time: 30-35 minutes
Ingredients
Method
Variations for Basic Mince Dish
Adding extra vegetables or a handful of red lentils makes the meat go further in this old favourite.TI
P
68 Kia Kaha Te Kai
Kia Kaha Te Kai 69
Spaghetti BolognaiseServes: 6Preparation time: 10 minutesCooking time: 30-40 minutes
Ingredients
Method
Ring the changes with different pasta shapes and using whatever seasonal vegetables you have. Canned tomatoes are good in this dish as well.TI
PVariations for Basic Mince Dish
70 Kia Kaha Te Kai
Kia Kaha Te Kai 71
Never Fail Meat Loaf Serves: 8-10Preparation time: 10 minutesCooking time: 1 1/4 hours
Ingredients
Sauce
Method
The recipe makes heaps. Either make 1 large loaf, or split the mixture and make 2 smaller loaves. TIP
72 Kia Kaha Te Kai
Kia Kaha Te Kai 73
Vegetable SoupServes: 4-6Preparation time: 25 minutesCooking time: 40 minutes
Ingredients
Method
74 Kia Kaha Te Kai
Kia Kaha Te Kai 75
Creamy Black-Eyed BeansServes: 6Preparation time: 10 minutesCooking time: 50-60 minutes to cook beans, 10 minutes to complete dish
Ingredients
Method
For a lower fat version use low fat coconut milk.TIP
76 Kia Kaha Te Kai
Add lentils and extra vegetables to meatdishes to make them go further.TI
P
Kia Kaha Te Kai 77
Easy Beef CasseroleServes: 10-12Preparation time: 15 minutesCooking time: 2-2 ½ hours
Ingredients
Method
78 Kia Kaha Te Kai
Kia Kaha Te Kai 79
QuicheServes: 6Preparation time: 30 minutesCooking time: 30-35 minutes
Ingredients
Method
Leftovers are great for the lunch box next day.TI
P
80 Kia Kaha Te Kai
Kia Kaha Te Kai 81
Pumpkin Soup Serves: 6-8Preparation time: 10 minutesCooking time: 15 minutes
Ingredients
Method
If pumpkin is hard to peel, soften the skin by microwaving or steaming for a few minutes.TI
P
82 Kia Kaha Te Kai
Kia Kaha Te Kai 83
PizzaPreparation time: 10 minutes Cooking time: 15-20 minutes
Ingredients
Method
own toppings.
TIP
84 Kia Kaha Te Kai
Kia Kaha Te Kai 85
Fish Cakes Makes 10 medium fish cakesPreparation time: 30 minutesCooking time: 10 minutes
Ingredients
Method
86 Kia Kaha Te Kai
Kia Kaha Te Kai 87
Fish Pie Serves: 6Preparation time: 10 minutesCooking time: 35-45 minutes
Ingredients
Method
Choose fish canned in water or brine, rather than oil. Drain the brine off before use.TI
P
88 Kia Kaha Te Kai
Kia Kaha Te Kai 89
Sausage and Baked Bean Casserole Serves: 6Preparation time: 10 minutesCooking time: 15 minutes
Ingredients
Method
Alternatives
90 Kia Kaha Te Kai
Kia Kaha Te Kai 91
Mussel Fritters Serves: 6Preparation time: 30 minutesCooking time: 10 minutes
Ingredients
Method
Use just enough oil to grease the pan and stop fritters from sticking.TI
P
92 Kia Kaha Te Kai
Kia Kaha Te Kai 93
Kai Meing Seing Serves: 8Preparation time: 10 minutesCooking time: 45-55 minutes
Ingredients
Method
94 Kia Kaha Te Kai
Kia Kaha Te Kai 95
One Pan Mince Serves: 6Preparation time: 5 minutesCooking time: 25 minutes
Ingredients
Method
96 Kia Kaha Te Kai
Kia Kaha Te Kai 97
Macaroni Mince
Serves: 6-8
Preparation time: 5 minutes
Cooking time: 20 minutes
Ingredients
Method
98 Kia Kaha Te Kai
Kia Kaha Te Kai 99
Smoked Fish in White Sauce Serves: 10 (depending on size of fish)Preparation time: 10 minutesCooking time: 10 minutes
Ingredients
Method
100 Kia Kaha Te Kai
hot like chilli.TI
P
Kia Kaha Te Kai 101
Moroccan Beef with Chickpeas Serves: 6-8Preparation time: 10 minutesCooking time: 1 hour and 25 minutes
Ingredients
Method
102 Kia Kaha Te Kai 102 Kia Kaha Te Kai
Kia Kaha Te Kai 103
Healthy BoilupServes: 6-8Preparation time: 10 minutesCooking time: 1½-2 hours
Ingredients
Method
To cook boil up in a crockpot use pre-trimmed meat. Put the potatoes and kumara on the bottom, place the meat on the top. Add some low salt stock, in enough water for amount of meat. Cook the boil up slowly throughout the day; when just about ready add the greens (watercress etc).
TIP -
104 Kia Kaha Te Kai
Kia Kaha Te Kai 105
Fruit Crumble
Serves: 4-6
Preparation time: 5 minutes
Cooking time: 30-40 minutes
Ingredients
Method
TIP
106 Kia Kaha Te Kai
Kia Kaha Te Kai 107
Rice PuddingServes: 6Preparation time: 2 minutesCooking time: 2 hours
Ingredients
Method
108 Kia Kaha Te Kai
Kia Kaha Te Kai 109
Custard Rice PuddingServes: 6-8Preparation time: 5 minutesCooking time: 1 hour & 20 minutes
Ingredients
Method
recipe. It has a lovely custard type consistency.TIP
110 Kia Kaha Te Kai
Kia Kaha Te Kai 111
Nana’s Fruit CobblerServes: 6Preparation time: 20 minutesCooking time: 20 minutes
Ingredients
Topping
Method
112 Kia Kaha Te Kai
Kia Kaha Te Kai 113
Fruit SurpriseServes: 6Preparation time: 15 minutesCooking time:
Ingredients
Method
Any combination of yoghurt, seasonal fruit, marshmallows and nuts works well.TI
P
114 Kia Kaha Te Kai
Kia Kaha Te Kai 115
Chocolate Fudge PuddingServes: 6Preparation time: 10 minutesCooking time: 30 minutes
Ingredients
Sauce
Method
116 Kia Kaha Te Kai
Kia Kaha Te Kai 117Kia Kaha Te Kai 117
good for the waistline.
Cheap Eats Try something different
118 Kia Kaha Te Kai
Kia Kaha Te Kai 119
Couscous SaladServes: 6Preparation time: 10 minutesCooking time: 15 minutes
Ingredients
Method
Any vegetables can be used in this recipe; - peas, beans, corn or celery work well. Use 2-3 cups. Meat lovers can add sliced salami, ham or chicken.TI
P
120 Kia Kaha Te Kai
if soaked overnight in cold water.TIP
Kia Kaha Te Kai 121
Lentil PieServes: 6Preparation time: 10 minutesCooking time: 50-60 minutes to cook lentils, 30-40 minutes to bake in the oven.
Ingredients
Method
122 Kia Kaha Te Kai
Get the younger members of the whanau cooking with this recipe. It is easy, delicious and a good way to get them involved in meal preparation.TI
P
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Kia Kaha Te Kai 123
Quick Beany PastaServes: 6Preparation time: 10 minutesCooking time: 15 minutes
Ingredients
Method
Variations
124 Kia Kaha Te Kai
2nd Time Round Pie (using leftovers to make a completely new meal)
Serves: 6Preparation time: 15 minutesCooking time: 30-40 minutes
Ingredients
Kia Kaha Te Kai 125
Method
White sauce
Method
Alternatives
For a lower fat white sauce, eliminate the margarine. Instead, whisk flour and milk together, bring slowly to the boil and simmer until thick. Add flavour with salt and pepper, nutmeg and a little mustard.
TIP
126 Kia Kaha Te Kai
Te Korowai Hauora
O Hauraki
Kia Kaha Te Kai 127
128 Kia Kaha Te Kai
The Team
Kia Kaha Te Kai 129
Acknowledgements
Waikato District Health Board – Healthy Eating Healthy Action Programme
Bronwen & Malcolm King – Foodfit Ltd, PO Box 29103, Christchurch
Kaaterina Kerekere- Kedesign – www.kedesign.co.nz
Rachel Holmes – Photographer - [email protected]
130 Kia Kaha Te Kai
Wynae Tukere and Glenda Raumati - Nga Miro Health
Leonie Matoe and Hereni Marshall – Te Hotu Manawa Maori
Last but not least my personal thanks to my fabulous staff and whanau:
Sue Milburn – Dietitian/Iwi Health Promoter – Te Korowai Hauora O Hauraki
Varsana (Shana) Allan – Assistant – Te Korowai Hauora O Hauraki
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Kia Kaha Te Kai 131
Wynne Kaina – Trustee – Te Korowai Hauora O Hauraki
Dawn Keene and Lyn Gerrand
Whakamana Te Tangata Roopu
Our Models
Nana
Copies of Kia Kaha Te Kai can be downloaded from the following websites:
Gwendoline Welburn
General Manager & Public Health Services Manager
Te Korowai Hauora O Hauraki
June 2010
132 Kia Kaha Te Kai
