Making the chart
You can print out the chart shown on the next page from my website (go to www.healthbeforebeauty.com and follow the links) or draw up your own. Here’s how. On a large sheet of cardboard, draw up a chart with three columns and ten rows. Your child can help you do this and perhaps decorate the chart in any way they wish, since it is their chart. Add their name at the top, for example, ‘Bella’s Reward Chart’. Then add the column names at the top of the chart: Food (this will have 10 columns beside it); Goals; Reward. At the bottom of the chart in small writing, write ‘Rate each new food from 1 (hate it) to 10 (love it) or somewhere in between.’ Your child should rate the food each time they taste it (do this in the ten columns underneath the reward chart heading). Now fill in the rows as instructed below.
FOOD
In the ‘Food’ column, write the particular food you want your child to eat. Choose foods that are healthy such as vegetables, fruits or wholegrain bread.
GOALS
Ask your child to come up with some sporting or hobby goals that they find motivating and fun. For example, if your child wants to improve his swimming skills as the school swimming carnival is coming up, write ‘Strong swimmer’ in the ‘Goals’ column. Choose one goal (or several per new food). Also get them to practise their goal (such as swimming) at least once a week to help them improve their skills.
REWARD
Along with your child’s help, choose a non-food reward that will inspire your child to finish the whole chart (such as a toy or special outing). Also reward your child with praise for trying the foods each time. Once your child has tried the foods and rated them ten times, encourage them to agree to eat each healthy food item at least once a week, then give them the reward.
Appendix 3
WHAT’S IN SEASON RIGHT NOW?
The following is a month-by-month guide to the fruit and vegetables that are in season throughout the year. Although some fruit and vegies are available all year round, eating fruit and vegetables when they are in season means you’ll be getting the freshest and tastiest available, and you’ll be gaining maximum goodness and nutrients. Plus, if you follow the seasons you’ll ensure you and your family are eating a wide variety of fruits and vegetables.
Summer
Early summer
Fruit: apricot, avocado (type: hass), banana, black sapote (chocolate fruit), cherry, currant, honeydew melon, lemon, lychee, mango, orange (type: Valencia), passionfruit, pineapple, rockmelon, raspberry, star fruit, strawberry, watermelon
Vegetables: asparagus, baby (pattypan) squash, beans (types: green, snake/yard-long), capsicum (pepper), celery, choko, cucumber, eggplant (aubergine), lettuce, onion (types: salad, spring onion/scallion), pea, radish, snow pea (mangetout), sugar snap pea, sweet corn, tomato, watercress, zucchini, zucchini flower
Mid-summer
Fruit: apricot, avocado (type: reed), banana, blueberry, black sapote (chocolate fruit), cherry, currant, lemon, lychee, mango, honeydew melon, rockmelon (cantaloupe), watermelon, nectarine, passionfruit, peach, pineapple, plum, raspberry, strawberry, tamarillo, tomato
Herbs and spices: parsley
Vegetables: baby (pattypan) squash, beans (types: green, butter, snake), beetroot, broccoli, cabbage, capsicum (pepper), carrot, cucumber, eggplant (aubergine), lettuce, mushroom, onion, pea, radish, silver beet, spinach, snow pea (mangetout), sweet corn, zucchini (courgette)
Late summer
Fruit: avocado (type: reed), banana, blueberry, fig, grape, guava, honeydew melon, kiwi fruit, lemon, lychee, mango, nectarine, orange, passionfruit, peach, pear, raspberry, rockmelon (cantaloupe), strawberry, tamarillo, tomato, watermelon
Herbs and spices: chilli
Vegetables: baby (pattypan) squash, beans (types: green, borlotti, butter, snake), capsicum (pepper), celery, choko (chayote), cucumber, daikon (Japanese white radish), eggplant (aubergine), leek, lettuce, mushroom, onion, pea, pumpkin (winter squash), radish, rhubarb, snow pea (mangetout), sweet corn, zucchini (courgette)
Autumn
Early autumn
Fruit: apple, avocado (types: fuerte, shepard), banana, fig, grape, guava, honeydew melon, kiwi fruit, lemon, lime, mango (going out of season), nectarine, orange (type: Valencia), papaya, passionfruit, pear, plum, pomegranate, raspberry, rockmelon (cantaloupe), strawberry, tomato, watermelon
Herbs and spices: chilli
Nuts: almond, chestnut, hazelnut, pistachio, walnut
Vegetables: Asian greens (types: bok choy/pak choy, Chinese broccoli/gai larn, choy sum), baby (pattypan) squash, beans (types: green, borlotti, butter, snake), cabbage, carrot, capsicum (pepper), celery, cucumber, eggplant (aubergine), leek, lettuce, mushroom, olive, onion, pea, potato, pumpkin (winter squash), rhubarb, silver beet, spinach, spring onions (scallions), sweet corn, sweet potato, zucchini (courgette)
Mid-autumn
Fruit: apple, avocado (type: fuerte), banana, custard apple (cherimoya), fig, grape, guava, kiwi fruit, lemon, lime, mandarin, olive, orange (type: Valencia), papaya, passionfruit, pear, plum, pomegranate, quince, tomato
Herbs and spices: chilli, chive, fennel, garlic, ginger, parsley, rosemary, sage
Nuts: almond, chestnut, hazelnut, peanut (a type of legume), pistachio, walnut
Vegetables: Asian greens (types: bok choy/pak choy, Chinese broccoli/gai larn, choy sum), baby (pattypan) squash, beans (types: green, snake), beetroot (all year), broccoli, brussels sprouts, cabbage, capsicum (pepper), carrot, cucumber, eggplant (aubergine), leek, lettuce, mushroom, onion, parsnip, pea, potato, pumpkin (winter squash), rhubarb, silver beet, spinach, spring onions (scallions), sweet potato, swede (rutabaga), turnip, zucchini (courgette)
Late autumn
Fruit: apple (types: bonza, braeburn, cox’s orange pippins, fuji, golden delicious, granny smith, jonagold, jonathan, pink lady, royal gala, sundowner), avocado (types: fuerte, sharwill), banana, black sapote (chocolate fruit), cumquat, custard apple (cherimoya), feijoa, grapes, kiwi fruit, lemon, lime, mandarin, pear, persimmon, quince, tomato
Herbs and spices: garlic, ginger
Nuts: chestnut, hazelnut, peanut, walnut
Vegetables: Asian greens (types: bok choy/pak choy, Chinese broccoli/gai larn, wonga bok, choy sum), baby (pattypan) squash, beetroot, broccoli, brussels sprouts, cabbage, carrot, cauliflower, celeriac, celery, daikon (Japanese white radish), eggplant (aubergine), fennel, horseradish, leek, lettuce, mushrooms, okra, olive, onion, parsnip, pea, potato, pumpkin (winter squash), rhubarb, silver beet, spinach, spring onions (scallions), swede (rutabaga), sweet potato, taro, turnip, witlof (chicory/Belgian endive), zucchini (courgette)
Winter
Early winter
Fruit: apple (types: bonza, fuji, golden delicious, granny smith, jonagold, jonathan, lady williams, pink lady, royal gala, sundowner), avocado, black sapote (chocolate fruit), custard apple (cherimoya), grapefruit, kiwi fruit, lemon, lime, mandarin, nashi, orange (type: navel), pear, persimmon, pomelo, quince
Herbs and spices: garlic, ginger
Nuts: chestnut, hazelnut, walnut
Vegetables: Asian greens (types: bok choy/pak choy, Chinese broccoli/gai larn wonga bok, choy sum), beetroot, broccoli, brussels sprouts, cabbage, carrot, cauliflower, celeriac, celery, fennel, horseradish, jerusalem artichoke, kale, kohlrabi, leek, okra, olive, onion, parsnip, pea, potato, pumpkin (winter squash), rhubarb, spring onions (scallions), silver beet, spinach, swede (rutabaga), sweet potato, turnip, witlof (chicory/Belgian endive)
Mid-winter
Fruit: apple (types: bonza, braeburn, fuji, golden delicious, lady Williams, pink lady, sundowner), avocado, black sapote (chocolate fruit), cumquat, custard apple, grapefruit, lemon, lime, mandarin, nashi, orange (type: navel), papaya, pineapple, pomelo, tangelo
Herbs and spices: garlic, ginger
Vegetables: Asian greens (types: bok choy/pak choy, Chinese broccoli/gai larn, wonga bok, choy sum), beetroot, broccoli, brussels sprouts, cabbage, carrot, cauliflower, celeriac, celery, fennel, horseradish, j
erusalem artichoke, kale, kohlrabi, leek, okra, olive, onion, parsnip, potato, pumpkin (winter squash), rhubarb, silver beet, spinach, spring onions (scallions), swede (rutabaga), sweet potato, turnip, witlof (chicory/Belgian endive)
Late winter
Fruit: apple (types: fuji, lady williams, sundowner), avocado, black sapote (chocolate fruit), cumquat, custard apple (cherimoya), grapefruit, lemon, lime, mandarin, nashi, oranges (types: blood, navel), pineapple, pomelo, tangelo
Herbs and spices: garlic, ginger
Vegetables: Asian greens (types: bok choy/pak choy, Chinese broccoli/gai larn, wonga bok, choy sum), beetroot, broccoli, brussels sprouts, cabbage, carrot, cauliflower, celeriac, celery, fennel, horseradish, jerusalem artichoke, kohlrabi, leek, okra, olive, onion, parsnip, potato, pumpkin (winter squash), rhubarb, silver beet, spinach, spring onions (scallions), swede (rutabaga), sweet potato, turnip, witlof (chicory/Belgian endive)
Spring
Early spring
Fruit: apple (type: lady williams), avocado, black sapote (chocolate fruit), cumquat, grapefruit, lemon, mandarin, orange (type: blood), papaya, pineapple, tangelo
Herbs and spices: garlic, ginger
Vegetables: artichoke, Asian greens (types: bok choy/pak choy, Chinese broccoli/gai larn, wonga bok, choy sum), asparagus, beans (types: broad, green), broccoli, cabbage, carrot, cauliflower, leek, lettuce, mushroom, onion, pea, potato, pumpkin (winter squash), silver beet, spinach
Mid-spring
Fruit: avocado, black sapote (chocolate fruit), cumquat, grapefruit, lemon, loquat, mango, orange (type: Valencia), papaya, papaw, pineapple, star fruit, strawberry
Herbs and spices: garlic
Vegetables: artichoke, Asian greens (types: bok choy/pak choy, Chinese broccoli/gai larn, wonga bok, choy sum), asparagus, beans (types: broad, green), broccoli, choko (chayote), cucumber, lettuce, onion, pea, silver beet, spinach, watercress
Late spring
Fruit: avocado, banana, black sapote (chocolate fruit), cherry, grapefruit, honeydew melon, loquat, lychee, mango, orange (type: Valencia), papaya, pineapple, rockmelon, star fruit, strawberry, tomato, watermelon
Vegetables: artichoke, asparagus, bean, choko (chayote), cucumber, lettuce, onion, pea, snow pea (mangetout), spinach, sugar snap pea, sweet corn, watercress, zucchini (courgette) flower
Sources
Better Health, Victorian Government, Australia, ‘Fruit and vegetables in season’, retrieved 12 August 2009: http://www.betterhealth.vic.gov.au
Campion, A. & Curtis, M., Australian Food and Wine website, ‘In season, Australia’, retrieved 12 August 2009: http://www.campionandcurtis.com
Market Fresh, ‘Black sapote,’ retrieved 12 August 2009: http://www.marketfresh.com.au
Reynaud, L. & Campbell, D., 1996, The Organic Kitchen, New Holland Publishers, Sydney.
Appendix 4
SHOPPING LISTS AND FURTHER RESOURCES
Here you’ll find the shopping lists that complement the menus and recipes in earlier chapters. Each shopping list includes everything you’ll need to buy to follow the corresponding menu for a full week’s worth of meals. Remember to buy good quality products, and favour organic items free of preservatives and other additives where you can. Also note that tamari sauce, soy sauce and other store bought sauces and condiments should be free of any flavour enhancers. And don’t forget: check your fridge before you shop, as you may already have some leftover items, such as garlic, ginger or some vegies, from the previous week that you can use the following week.
Also included is the ‘Pantry essentials shopping list’—check this, too, against what you have in your pantry now, as you may already have many of these items in your cupboard. The items on this list are followed by ‘M1’ (Menu 1), ‘M2’ (Menu 2) and so on, indicating which menu each item is need for.
Pantry essentials shopping list
Herbs and spices
dried mixed herbs M1, M3, M4
ground cinnamon M1, M2, M3, M4
ground black pepper (preferably whole peppercorns in a grinder) M1, M2, M3, M4 ground cumin M1, M2
smoked paprika M1, M2
sweet paprika M3, M4
mustard seeds M2
mild yellow curry powder M2, M4
ground coriander M2, M4
dried thyme M3
dried oregano M4
dried mint leaves M3
iodised rock salt M1, M2
powdered vegetable stock M1, M3, M4
Sauces and oils
tamari sauce or soy sauce (salt reduced) M1, M2, M3, M4
tomato sauce/ketchup M1, M2
extra virgin olive oil M1, M2, M3, M4
rice bran oil M1, M2, M3
Grains, baking
basmati rice, 2kg (4lb) M1, M2, M3, M4
brown rice, 2kg (4lb) M3, M4
rolled oats, 1 large packet M1, M2, M4
dried red lentils M1
spaghetti pasta or pasta of choice, 500g (1lb) M1
brown rice flour M1, M3, M4
wholemeal plain flour M2, M4
wholemeal self-raising flour—if baking (GF: gluten-free self-raising flour) M1, M2, M3
bicarb soda M1, M2, M3, M4
fine desiccated coconut M1
popping corn M3
soft brown sugar M4
golden syrup M3, M4
Cans and jars
baked beans, no added salt (lunch box option)
kids tuna packs/canned chunky style tuna (lunch box option)
canned pears, 1 (standby for lunch boxes) M3
canned apricots, 1 (optional: standby for lunch box 3)
honey M1, M2, M3, M4
apple cider vinegar M1, M2, M3, M4
organic soy milk (calcium fortified using whole soy beans not ‘isolate’) or fresh milk of choice M1, M2, M3, M4
jam, no added sugar (optional)
Nuts and dried fruit
NB: items below are optional, check recipes.
pine nuts, large packet M1, M2, M3
cashews (if making Parsley Pesto) M1
sesame seeds M1, M2
almonds M2
sultanas M1, M2, M3
Other
baking paper M1, M2
plastic zip lock bags (for freezing leftovers) M1, M2
basting/pastry brush (for applying marinade) M1, M2
bamboo skewers, 1 packet (20+skewers) M1
paper towels M1, M2, M3, M4
ingredients for Hummus Dip: 1 can chickpeas; hulled tahini; apple cider vinegar; ground cumin, garlic, iodised rock salt, paprika (sweet)
ingredients for Emergency Pasta: anchovies (freeze leftovers); black/Kalamata olives (refrigerate once opened); 1x800g (1 2⁄3lb) can diced tomatoes; capers (optional); 500g (1lb) pasta of choice (GF option: gluten-free buckwheat noodles or rice noodles); garlic and extra virgin olive oil.
Menu 1 shopping list
Fruit and vegetables
seasonal fruit (mango, banana etc for porridge and lunches)
apples, 4+
strawberries, 1 punnet (250g/9oz) plus a second punnet if making muffins
baby spinach, 6 handfuls
carrots, 4+
red capsicum, 2 small
zucchini, 1 small
For skewers: pineapple; 8 button mushrooms; cherry tomatoes.
new potatoes, 10 (small)
rosemary, large sprig
garlic, 1 bulb, (not Chinese garlic), or 1 jar minced garlic
ginger root, 1
coriander, 1 bunch
green beans, 2 large handfuls
spring onions, 1⁄2 bunch
brown onions, 5 large
sweet potato, 6 medium thick
avocado, 2 ripe
optional: 1 lemon and 1 small beetroot or canned beetroot
optional: Parsley Pesto for sandwiches 1 large bunch parsley
1 cup cashew nuts
Grains, baking
wholegrain bread of choice (preferably low GI) or sourdough
fruit bread/fruit an
d muesli (granola) bread (preferably low GI; optional, for lunch boxes/snacks)
round wholemeal or wholegrain bread rolls, 4
soba noodles, 300g (101⁄2oz)
multigrain rye crispbread and other healthy grainy crackers (no flavour enhancers)
wholegrain rice crackers (plain salted, no flavour enhancers; optional, for lunch boxes)
Pantry essentials
basmati rice, 1kg (2lb)
rolled oats, 1 packet
dried red lentils, 1 packet
spaghetti, pasta (or noodles of choice)
wholemeal self-raising flour*
fine desiccated coconut*
bicarb soda*
brown rice flour (or wholemeal plain flour)
(* if making muffins)
Refrigerated, frozen, eggs
boneless salmon fillets, 2 thick
milk of choice (soy milk: organic, look for added calcium)
free-range chicken legs/drumsticks, 8–10 (or use thigh fillets for faster cooking)
free-range chicken thigh fillets, skinless, 500g (1lb)
Healthy Family, Happy Family Page 24