Cook Book
Friends frequently pass comment on how quickly and easily healthy food comes out of my kitchen. For this I thank my role model mother who always had a nourishing meal or snack on the table in a flash to feed any number of people who happened to be there at the time. My country upbringing also helped me develop the skills and initiative needed to produce great meals without the convenience of nearby shops and the easy options that town folk have. I now combine these skills with the nutrition knowledge gained as a Sports Dietitian, to feed my own three active, energetic children and their hungry friends who delight in visiting us for meals – especially after sport. I was pleased when the Canned Food Information Service offered me an opportunity to share these skills with you in the interest of encouraging better health and improved sporting performances among active Australian families. This cookbook is designed to provide meal and snack ideas that will nourish you and your sporty kids as quickly as possible, with a minimum of fuss. The recipes have been tested on my own three “guinea pigs” aged 7 to 12 and their friends. My goal is to provide recipes that all the family can enjoy, as I know how frustrating it becomes when fussy eaters are reluctant to eat new or different foods. Obviously not everyone will always like the same foods and compromise is required at times. These recipe ideas may also stimulate you to think about other ways your family can avoid the take away trap that intrudes into our hectic lives.
Ruth Logan BSc, Grad Dip Nut & Diet (SA), APD.
Ruth is a member of Sports Dietitians Australia and Dietitians Association of Australia
1
CONTENTS
Fast food for active families Everyday eating
Your shopping checklist
3 4
5
Getting ready
The night before sport Recipes ideal for the night before sport
Performance Pasta Tuna Temptation Pineapple Chicken Stirfry Corn Loaf Hunger Buster Burgers Potato Power Pinwheels Aussie Peach Dream Apple
Ruth Logan BSc, Grad Dip Nut & Diet (SA), APD.
Ruth is a member of Sports Dietitians Australia and Dietitians Association of Australia
1
CONTENTS
Fast food for active families Everyday eating
Your shopping checklist
3 4
5
Getting ready
The night before sport Recipes ideal for the night before sport
Performance Pasta Tuna Temptation Pineapple Chicken Stirfry Corn Loaf Hunger Buster Burgers Potato Power Pinwheels Aussie Peach Dream Apple