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1 tbs olive oil

1 large onion, chopped

1 clove garlic, crushed

100g mushrooms, thinly sliced

2 carrots, grated

1 stick celery, thinly sliced

2 tbs no-added-salt tomato paste

1/2 cup dry lentils

2 x 400g cans no-added-salt diced tomatoes

1/2 cups salt-reduced vegetable stock

2 tsp dried Italian herbs

2 zucchini, chopped

1/4 cup chopped fresh parsley

500g packet high fibre pasta twists

2/3 cup gated reduced-fat tasty cheese, to serve (optional)




1. Heat oil in a large deep saucepan over a medium-high heat. Add onion and garlic. Stir over heat for 2 minutes, until softened slightly.

2. Add mushrooms, carrot and celery. Stir over heat a further 2 minutes.

3. Stir in tomato paste and lentils. Cook 1 minute. Add tomatoes, stock and Italian herbs. Bring to the boil. Reduce heat to a gentle simmer. Cover and simmer 15 minutes, stirring occasionally.

4. Stir in zucchini, Simmer, covered a further 5-10 minutes or until zucchini is tender and sauce has thickened. Remove from heat. Stir in parsley.

5. Meanwhile, cook pasta in a large pan of boiling water for 10 minutes or until tender. Drain and return to same pan. Add lentil sauce. Stir over low heat until combined.

6. Serve topped with grated cheese. Garnish with extra chopped parsley (optional).


Tasks for kids: Grate carrot, slice celery, chop zucchini and grate cheese (with adult supervision).


SOURCE: Healthy kids  






  • 2 tsp olive oil
  • 1 small onion, finely chopped
  • 11/2 cups frozen green peas
  • 2 medium ripe avocados, halved, stones removed
  • 2 tbs fresh lemon juice
  • 30g (1 cup) baby spinach leaves, finely shredded
  • 2 tbs finely chopped fresh mint
  • freshly ground black pepper
  • 8 thick slices multigrain Vienna loaf
  • 60g reduced fat feta cheese, crumbled
  • lemon wedges, to serve
  • fresh mint leaves, to garnish



1. Heat oil in a large, non-stick fry pan. Add onion, stir over medium heat for about 2 minutes or until softened.

2. Add peas, stir over heat a further 3-5 minutes, or until peas are tender. Remove from heat. Mash well.

3. Scoop avocado flesh into a large bowl. Add lemon juice. Mash roughly. Add peas, spinach and mint. Stir to combine. Season to taste with pepper.

4. Lightly toast bread. Top toast slices with avocado mixture. Sprinkle with feta and garnish with mint leaves. Serve with lemon wedges.

5.  Mash peas.

6. Scoop avocado from shell and mash with lemon juice.

7. Sprinkle over feta and garnish with mint leaves.









 85g dried rice vermicelli noodles

  •  2 green onions, thinly sliced
    125g fresh baby corn, thinly sliced
    1 long red chilli, finely chopped
    2 tablespoons soy sauce
    1 tablespoon oyster sauce
    1 teaspoon sesame oil
    1/4 cup self-raising flour
    4 eggs, lightly beaten
    2 tablespoons peanut oil
    Sweet chilli sauce, to serve
    Sliced green onion, to serve
    Sliced red chilli, to serve
    Mixed salad leaves, to serve



Step 1

Place noodles in a heatproof bowl. Cover with boiling water. Stand for 3 minutes or until softened. Drain. Cut into 2cm lengths.

Step 2

Combine onion, corn, chilli, soy sauce, oyster sauce, sesame oil and flour in a bowl. Add eggs. Stir to combine. Stir in noodles.

Step 3

Heat peanut oil in a large frying pan over medium-high heat. Using 1/4 cup mixture at a time, cook in batches, for 2 minutes each side or until golden and cooked through. Transfer to a plate lined with paper towel. Cover with foil to keep warm. Serve fritters with sweet chilli sauce, onion, chilli and salad leaves.








  • 120g (4 cups) rice bubbles
    45g (1/2 cup) desiccated coconut
    1 tablespoon chia seeds
    1 tablespoon sesame seeds
    2 tablespoons sunflower seeds
    75g (1/2 cup) craisins, roughly chopped
    175g (1/2 cup) rice malt syrup
    140g (1/2 cup) peanut butter


        •    Step 1

            Line a 16 x 26cm (base measurement) slice tin with baking paper, allowing paper to overhang two long sides of tin to form handles. Combine the rice                bubbles, coconut, chia, sunflower seeds and craisins in a large mixing bowl. Set aside.
  • Step 2
    Place rice malt syrup and peanut butter in a medium saucepan over medium heat. Cook stirring, until melted, well combined and just coming to the boil.
  • Step 3
    Add to rice bubble mixture and stir to combine. Working quickly, spoon into prepared tin, pressing down firmly with the back of a spoon.
  • Step 4
    Refrigerate for 1-2 hours or until firm. Cut into 18 bars.







1.3 cup diced apricots

1tbsp honey

2 tbsp. of hot water

1 cup buttermilk (shop bought or add tsp vinegar to milk)

1 large egg

1 cup self raising flour

1/4 cup oats

1 small apple (140g) peeled and grated

olive oil spray for cooking

Margarine spread or extra light spreadable cream cheese, to serve 



1. Combine apricots, honey and water in a small bowl. Cool slightly.

2. Whisk buttermilk and egg together in a jug.

3. Sift flour into a bowl. Stir in oats and apple. Make a well in the centre. Add apricot mixture and buttermilk. Stir to form a thick batter.

4. Heat a large non-stick frying pan and grease with cooking spray. Drop tablespoons of batter into hot pan, allowing room for spreading. Cook over a medium heat for about 2 minutes until bubbles start to appear on surface of batter.

5. Turn pikelets and cook other side for a further 2 minutes or until golden. Remove from pan. Repeat with remaining batter, re-greasing pan with cooking spray as required. Serve plain or lightly spread with margarine spread or extra light spreadable cream cheese.

 SOURCE: Healthy kids