lean beef mince, 500g (1lb)
lamb steaks of choice, 400g (14oz)
cheese (optional, for lunch box)
frozen mixed vegetables, diced (carrots, peas, corn, cauliflower and broccoli core), 1kg (2lb)
free-range eggs, dozen
low salt butter (optional)
yoghurt (no preservatives; optional, for lunch box)
Health food section
linseeds, brown, whole (optional, for porridge)
Tea section
peppermint tea (optional)
Canned, jars, packets
mild wholegrain mustard
Thai red curry paste, mild
canned tomato soup, 2x400g (14oz; salt reduced)
canned green/brown lentils, 2x400g (14oz)
canned tuna, 2x185g (61⁄2oz; chunky style in olive oil or springwater)
kids tuna pack, 1–2 (optional for lunch box, or make your own)
canned baked beans, 1–2x420g (15oz; no added salt; optional, for lunch boxes)
canned pears (optional, for lunch box)
Pantry essentials
dried mixed herbs
ground cinnamon
ground cumin
smoked paprika
powdered vegetable stock
honey
apple cider vinegar
tamari sauce (or soy), salt reduced, no MSG/621 or 635
quality tomato sauce
extra virgin olive oil
Menu 2 shopping list
Fruit and vegetables
seasonal fruit for snacks and bircher muesli
apples, 4+
baby spinach, 7–8 handfuls
carrots, 6
garlic, 1 bulb (not Chinese garlic, or use 1 jar minced)
ginger root, 1
coriander, 1 bunch
spring onions, 1⁄2 bunch
flat-leaf parsley, 1 bunch
button mushrooms, 3 handfuls
green beans, 6 handfuls
bean sprouts, 1 packet (3 handfuls)
corn cobs, 4
broccoli, 1 head
brown onions, 3 medium
celery, 1⁄2 bunch
red capsicum, 2 small
cherry tomatoes, 1x250g (9oz) punnet
lime, 1 large
lemon, 1 medium
sweet potatoes, 3 medium-large
Grains, baking
wholegrain bread of choice (preferably low GI), enough for family
rolled oats, 1kg (2lb)
fettuccini pasta (or pasta of choice), 500g (1lb)
multigrain rye crispbread (for snacks and lunch boxes)
rice crackers (seaweed or multigrain, no MSG/621)
Pantry essentials
basmati rice
wholemeal plain flour
baking paper
wholemeal self-raising flour*
bicarb soda*
(* if making pikelets)
Refrigerated, frozen, eggs
white fish (such as flathead or small ling), 2 fillets (400g/14oz)
veal steaks/schnitzels, 4–6 (300–400g/101⁄2–14oz)
chicken thigh fillets, 5–6 (600g/1 1⁄3lb)
free-range eggs, dozen
smoked salmon, 200g (7oz)
yoghurt, large tub (for Bircher Muesli and lunch boxes; low sugar, organic, berry, plain or Greek)
optional: goat’s cheese (for pasta dish and lunch boxes)
milk of choice (soy milk: organic, with added calcium and whole soybean)
apple juice (no added sugar, no
preservatives)
butter, no added salt (optional)
light cream cheese (optional lunch box)
Health food section
dandelion root tea (optional)
linseeds/flaxseeds
Canned, jars, packets
canned cannellini beans 2x400g (14oz)
beetroot, canned (optional, for sandwiches)
canned diced tomatoes, 2x400g (14oz)
salt reduced chicken stock, 1 litre (25fl oz)
canned chickpeas, 1x400g (14oz)
canned chunky style tuna (in olive oil), 1x425g (15oz) and 1x95g (3 1⁄2oz) (lunch box)
canned baked beans (no added salt, optional lunch box)
canned pears/fruit (no added sugar; optional, for lunch box)
Pantry essentials
apple cider vinegar
pine nuts
sultanas
ground cinnamon
ground cumin
smoked paprika
mustard seeds
mild yellow curry powder
ground coriander
tamari or soy sauce (salt reduced, no MSG/621)
oyster sauce (no MSG)
extra virgin olive oil
honey
Menu 3 shopping list
Fruit and vegetables
seasonal fruit for snacks/lunch box apricots, 4 soft, in season (or canned apricot halves)
pears, 4+large (optional)*
red apples, 2+
mango, 1 (if in season; optional)
ripe banana, 1 large*
kent pumpkin (winter squash), enough for family for 2–3 meals
cherry tomatoes, 250g (9oz)
baby corn, 1 packet (125g/4 1⁄2oz)
lemon, 1 medium
flat-leaf parsley, 1 bunch
coriander, 1 bunch
mint, 1 bunch (optional Mint Sauce)
garlic
ginger
baby spinach leaves, 7 handfuls
carrot, 2–6 large-medium
brown onion, 1 large+4 medium
red onion, 1 small
sweet potato, 1 small
new potatoes, 12
broccoli, 1 small head
red capsicum, 2+small
mushrooms, 2 handfuls
Grains, baking
choose breakfast toast ingredients
wholemeal or corn wraps, 1 packet (preservative free)
grainy bread (preferably low GI and/or sourdough)+4 grainy bread rolls
soup pasta (small stars, alphabet shapes) pasta, penne or fettuccine, 500g (1lb) wholegrain rice crackers, plain/seaweed (no MSG/621)
multigrain wheat/rye crispbread (for snacks/lunch box)
Pantry essentials
brown rice and/or basmati rice
pine nuts
sultanas
brown rice flour (or wholemeal plain flour)
baking paper
golden syrup*
rice bran oil*
wholemeal self-raising flour*
bicarb soda*
carob powder*
(* if baking Pear Muffins)
Refrigerated, frozen, eggs
salmon fillets, 3 (400g/14oz) or enough for family
chicken thigh fillets, free-range, 6–8
cooked skinless chicken, 400g (14oz; use 1⁄2 a quality barbecued chicken or cook 4 free-range chicken thigh fillets) leg of lamb (on the bone), 1.6kg (3lb) or enough for 2 meals
yoghurt of choice, 1 large tub, (optional, for lunch boxes)
cheese and butter (optional, for lunch boxes)
hummus dip (optional, for snacks)
frozen diced mixed vegetables (carrot, cauliflower, corn, peas, broccoli) 500g–1kg (1–2lb)
frozen peas, 500g (1lb)
free-range eggs, dozen
milk of choice (or soy milk; organic whole soybean; added calcium)
Tea section
peppermint tea (optional)
Canned, jars, packets
black/Kalamata olives 15+
canned chunky style tuna (in spring water or olive oil), 1x280g (9oz)
quality fruit/mango chutney or make Honey Soy Marinade
salt reduced chicken stock,
1 litre (25fl oz)
quality liquid beef stock, 500ml (18fl oz)
kids tuna pack, 1–2 (optional)
canned baked beans (no added salt, optional, for lunch boxes)
Pantry essentials
capers (opti
onal)
extra virgin olive oil
anchovies
canned diced tomatoes (1x800g/1 2⁄3lb)
ground sweet paprika
dried mixed herbs
ground cinnamon
dried thyme
dried mint leaves
quality tomoato sauce
tamari or soy sauce (salt reduced, no MSG/621)
Menu 4 shopping list
Fruit and vegetables
seasonal fruit for snacks and lunch boxes
red apples, 2+, green apples, 2+
mango, 1 (if in season, or use apple)
lemons, 4 medium
garlic
ginger root
carrots, 12
brown onions, 9
baby spinach, or mixed, 7 handfuls
kent pumpkin, 1 small
cherry tomatoes, 1x250g (9oz) punnet
baby corn, 1 packet (125g/4 1⁄2oz)
flat-leaf parsley, 1 bunch
coriander, 1 bunch
fresh rosemary or dried
button mushrooms, 6 heaped handfuls or enough for 2 meals
green beans, 4 large handfuls
red capsicum, 1 medium
sweet potatoes, 3–4 medium
cucumber, 1 medium (lunch box)
avocado, 1 (if in season)
celery, 1⁄2 bunch/6 stalks
new potatoes, 8
cauliflower, 1⁄2 small
broccoli, 1 head
Grains, baking
grainy bread (such as soy and linseed) and or sourdough
corn, rice or wholemeal wraps (preservative free) 1–2 packets
wholegrain buns, 8
wholegrain rye crispbread
rice crackers (no MSG/621)
store bought muesli for breakfast
fruit bread/fruit and muesli bread (optional, lunch box/snacks)
Pantry essentials
brown rice and/or basmati rice
brown rice flour (can use wholemeal)
wholemeal plain flour
hulled tahini (Hummus Dip)
rolled oats*
golden syrup*
bicarb soda*
baking paper
sultanas
pine nuts
honey
(* if making New Anzac Biscuits)
Refrigerated, frozen, eggs
round or blade steaks, 800g (1 2⁄3lb) or 6–8 large Frenched lamb shanks/enough for 2 meals (shanks recommended)
whole free-range chicken, 1.8kg (33 4lb) ⁄for 2 meals
whole rainbow trout
smoked salmon, 50–100g (2–3 1⁄2oz)
free-range eggs, dozen
frozen peas, 500g (1lb)
butter, no added salt (optional)*
yoghurt (lunch boxes)
milk of choice (soy milk, organic, added calcium)
Pantry essentials
apple cider vinegar (mild)
powdered vegetable stock
ground cinnamon
ground cumin (Hummus Dip)
dried oregano
ground coriander
dried mixed herbs
ground paprika (sweet)
mild yellow curry powder
tamari or soy sauce (salt reduced, no MSG/621)
Canned, jars, packets
canned chunky style tuna (in springwater or olive oil), 1x280g (9oz) and 1x 185g (61⁄2oz)
quality fruit/mango chutney (optional, for wraps)
quality liquid beef stock, 500ml (18fl oz)
salt reduced chicken stock, 700ml (1 1⁄2pt)
anchovies, 6 or 1 can/jar
Kalamata olives
canned diced tomatoes, 800g (1 2⁄3lb)
canned beetroot, sliced (optional)
extra virgin olive oil
Thai red curry paste, mild
light coconut cream, 400ml (13 1⁄2fl oz) or enough for 2 meals
canned sliced water chestnuts, 1x225g (8oz)
canned lychees, 1x565g (1 1⁄2lb) canned chickpeas (optional: Hummus Dip/lunch box) peppermint tea (optional)
kids tuna pack, 1–2 (optional)
canned baked beans (no added salt), 1–2x420g (15oz; optional)
Further resources
Printable shopping lists for all the menus and lunch box guides in this book are available via Karen’s health website. See www.healthbeforebeauty.com/?q=shopping or go to www.healthbeforebeauty.com and follow the links.
For more information about eczema and other skin conditions read The Healthy Skin Diet by Karen Fischer (Exisle Publishing).
Healthy marketing: for more information on ways to convince children to eat healthy foods read Don’t Tell Them It’s Healthy by Karen Fischer.
Acknowledgments
Writing this book has been the hardest thing I’ve ever had to complete (which might have something to do with having a toddler), and I have many people to thank for their valuable input and support during this time. Firstly, I’m grateful for my two children, Ayva and Jack. Your fussy eating habits have taught me so much and this book would not have existed without you. I’m even more appreciative that you now eat my food. Last week my daughter told me I was a really great cook, which was a relief to hear after all the years of designing recipes and preparing meals for her (most of which were experimental and not all were successful).
I could not have completed this book without a lot of babysitting from the three wonderful grandmas my children have. Thank you Pav for having Jack for the last three weeks I was writing this book—it was complete torture being away from him but I knew he was in good hands. And for Mum and Sue for helping out in many, many ways.
My computer died just before this book was finished and I couldn’t have completed the project without the generosity of Fiona Gualtieri and Dr Nick Hocking for lending me their spare computers.
Katie Ashton, your marketing feedback has, once again, been very helpful. I am forever grateful to my writer’s agent Selwa Anthony and my publishing friends at Exisle Publishing for my book contract and for the wonderful job you have done with Healthy Family, Happy Family. I’m grateful for my editors Anouska Jones and Karen Gee—thanks for all the tireless work you have done in order to complete this book. You both have such a rich understanding of health and nutrition which has been invaluable during the editing process.
A big thank you to Katrina Warren and the rest of my recipes testers and parents who forwarded their comments and feedback. And I owe a debt of gratitude to my friends and family, including my mum, Joy, as well as Sue Tierney, Pav Alexander, Annie Bloom, Libby Jane Charleston, Lisa Salgo, Louise McGregor, Lizzie Hunter, Merle Norris and Mel Moloney who have generously given me some of their most delicious family recipes to use in this book. And warm wishes to my new and existing readers—thank you for your faith and I hope you and your family gain health and happiness from reading and applying the information from this book.
Karen
Endnotes
1. Five important reasons to dish up healthy food to your family
[1] Ness, A.R. et. al., 2005, ‘Diet in childhood and adult cardiovascular and all cause mortality: the Boyd Orr cohort’, Heart, vol.91, pp.894–8.
[2] Australian Government dietary guidelines for children and adolescents in Australia, retrieved 12 October 2009: http://www.nhmrc.gov.au/publications/synopses/_files/n30.pdf
[3] Ness, A.R. et. al., loc. cit.
[4] Australian Government dietary guidelines for children and adolescents in Australia.
[5] Johnston, C.S. et. al., 2000, ‘More Americans are eating “5 a day” but intakes of dark green and cruciferous vegetables remain low’, Journal of Nutrition, vol.130, no.12, pp.3063–7.
[6] Terry, P. et. al., 2001, ‘Fruit and vegetable consumption in the prevention of cancer: an update’, Journal of Internal Medicine, vol.250, pp.280–90.
[7] Cancer Council NSW website, ‘Eat it to beat it—do fruit and veg prevent cancer?’ retrieved 12 October 2009: http://www.cancercouncil.com.au/editorial.asp?pa
geid=2492
[8] Johnson, C.S. et. al., loc. cit.
[9] Maynard, M. et. al., 2003, ‘Fruit, vegetables and antioxidants in childhood and risk of adult cancer: the Boyd Orr cohort’, Journal of Epidemiology and Community Health, vol.57, pp.218–25.
[10] Terry, P. et. al., loc. cit.
[11] ibid.
[12] Australian Government, Department of Health and Ageing, ‘Bowel cancer—the facts’, retrieved 23 August: http://www.health.gov.au/internet/screening/publishing.nsf/Content/bw-facts
[13] Lock, K. et. al., 2005, ‘The global burden of disease attributable to low consumption of fruits and vegetables: implications for the global strategy on diet’, Bulletin of the World Health Organization (WHO), retrieved 23 August: http://www.scielosp.org/scielo.php?pid=S0042–96862005000200010&script=sci_arttext&tlng=en
[14] Steffen, L.M. et. al., 2003 ‘Whole grain intake is associated with lower body mass and greater insulin sensitivity among adolescents’, American Journal of Epidemiology, vol.158, pp.243–50.
[15] Slavin, J.L. et. al. 2001, ‘The role of whole grains in disease prevention’, Journal of the American Dietetic Association, vol.101, no.7, pp.780–5.
[16] Koh-Banerjee, P. & Rimm, E.B., 2003, ‘Whole grain consumption and weight gain: a review of the epidemiological evidence, potential mechanisms and opportunities for future research’, Proceedings of the Nutrition Society, vol.62, no.1, pp.25–9.
[17] Fung, T.T. et. al., 2002, ‘Whole-grain intake and the risk of type 2 diabetes: a prospective study in men’, American Journal of Clinical Nutrition, vol.76, no.3, pp.535–40.
[18] Better Health Channel, Victorian Government website, retrieved 30 August 2009: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Cereals_and_wholegrain_foods
[19] Liu, S., ‘Whole-grain foods, dietary fiber, and type 2 diabetes: searching for a kernel of truth’, American Journal of Clinical Nutrition, vol.77, no.3, pp.527–9, http://www.ajcn.org/cgi/reprint/77/3/527
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