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How to make the most of $100pub

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					   variety is the spice of life!                    moroccan chickpea soup
                                                                       SERVES 4
       Eating a wide variety of foods             INGREDIENTS:
helps keep us healthy and strong. The             2 tsp olive oil
                                                  1 onion, finely chopped
Healthy Eating Pyramid is a useful guide         1 large carrot, peeled, diced
to achieving a well-balanced diet by illus-      2 celery sticks, diced
                                                 2 tsp garlic
trating those foods we should be eating         2 tsp moroccan seasoning
the most of (bread, cereals, fruit and          2 x 400g cans chickpeas, rinsed, drained
vegetables), those to be eaten in modera-       400g can chopped tomatoes
                                               3 cups vegetable or chicken stock
tion (dairy, meat, fish and eggs) and those    low fat natural yoghurt to serve
to be eaten in small amounts (fats, oils
                                                1. Heat oil in large saucepan over medium                     FOOD FOR
and sugars).                                   heat
                                               2. Add onion, carrot and celery and cook, stir-                  $100
                                               ring for 5-6 mins or until soft. Add garlic and
                                               seasoning and cook stirring for 1 minute.
                                               2. Add chickpeas, tomatoes and stock and
                                               bring to boil. Reduce heat to low and simmer
                                               for approximately 20 mins. Season with pep-
                                               per.
                                               3. Ladle into bowls and top with a dollop of                Shopping tips and suggestions
                                               natural yoghurt.                                             for cooking easy nutritious
                                                                                                                       meals


                                                      INNER EAST COMMUNITY HEALTH SERVICE
                                                      378 Burwood Rd, Hawthorn, Victoria 3122
                                                                Phone: 9818 6703
                                                                 Fax: 9818 6714                       INNER EAST COMMUNITY
                                                                                                      HEALTH SERVICE

                                                                                                      AUGUST 2008
                                              *Prices calculated using Coles Online correct on 13th
                                                                  August 2008
                     shopping list                         staple ingredients to have in the pan-                                    shepherds pie
                                                                             try
   Breads and Cereals         - 2 cans chickpeas
                                                                                                                                         SERVES 6
- 1kg box wheat biscuits      - 4-pack cans baked beans    Keep these basics in the pantry and you will know                           INGREDIENTS:
(cereal)                      - 1/2kg tomatoes              there is always something you can put together            2 tsp olive oil
- 2 loaves multigrain bread         Dairy Products                        for the family meal.                        500g beef mince
- 1kg spaghetti                                                                                                       2 cans chopped tomatoes
                              - 1kg block low fat cheese
                                                                                                                      ½ cup tomato paste
- 1kg jasmine rice
                              - 2 litres milk                                                                         2 carrots, chopped
- 2 packets water crackers
                                                                 olive oil                   dried herbs
                              - 200g low fat natural yo-                                                              2 zucchin,i chopped
- 2 litre orange juice        ghurt                              flour                       pasta                    8 button mushrooms, sliced
            Fruit              Meat and Alternatives                                                                  1 onion, diced
                                                                 salt and pepper             rice                     1 tsp crushed garlic
- 1.5kg bag apples            - 800g 3-star minced beef                                                               4 large potatoes
                                                                 stock                       couscous
- 2 tins canned fruit salad   - 425g can tinned tuna                                                                  1 cup low fat grated cheese
                                                                 tinned tomatoes             onions                   Milk and margarine for mash
         Vegetables                   Extra Foods
- 3 cans chopped tomatoes olive oil                              tinned tuna                 garlic
                                                                                                                       METHOD:
- 1kg bag onions              - tomato paste                     baked beans                 eggs                     1. Peel potatoes, cut into quarters and place in pot
                              - moroccan seasoning
                                                                                                                      filled ½-3/4 full with water. Cook over medium
- 1kg bag carrots                                                tinned corn                                          heat on stove until tender.
- 2 zucchini                  - vegetable stock (750ml)                                                               2. Drizzle 2 tsp olive oil into fry pan, add garlic,
                                                                 3 bean mix
- 1/2 bunch celery            - 1 375g jar peanut butter                                                              onion, carrot and zucchini and cook for approxi-
- 8 button mushrooms          - 500g jar pasta sauce                                                                  mately 3 minutes. Add minced beef and continue
                                                           If you have these staple ingredients should only need      to cook until meat is cooked through.
- 2kg bag potatoes            - 500g jar stir fry sauce
                                                           to buy fresh ingredients such as meat, fruit and vegeta-   3. Add chopped tomatoes, tomato paste, mush-
- 4-pack fresh garlic                                                                                                 rooms and simmer for approximately 5 mins.
                                                                             bles and dairy products.                 4. Meanwhile drain cooked potatoes, add 1 Tbs of
                                                                                                                      margarine and a drizzle of milk and mash pota-
           All these ingredients = ~$100                                                                              toes until smooth.
TIPS:                                                           essential cooking equipment                           5. Pour meat mixture into a open-proof dish, top
- Buy no name brand products                                                                                          with mashed potato and grated cheese and bake in
- Look for specials                                                                                                   a moderate oven for approximately 10 mins (until
- Use dried or canned legumes/lentils in casse-             - sharp knife                                             cheese is browned).
roles/curries/soups—these are filling and will              - can opener
make the dish go further                                    - chopping board                                           Tip: this recipe can easily be modified to a vege-
- Buy skim milk powder instead of fresh milk, it            - large pot                                               tarian dish, just substitute the mince beef with 2
doesn’t need to be stored in a fridge and lasts             - fry pan                                                 cans 3 bean mix or 1 cup of lentils.
longer
-

				
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