Tips on Stir-Frying

  • For even cooking slice/cut vegetables into similar sizes
  • Mixing different colours of vegetables makes it visually attractive. I always include red capsicum and I think it tastes better than green as sometimes it can taste quite bitter.
  • Heat up y0ur wok so you have a sizzling wok/fypan
  • Always c0ok hard vegetables first, for example, cauliflower, broccoli, pumpkin and capsicum
  • Do not overcook as it will continue to cook even after removal.




Highly nutritious, good source of Vit B 12, Iodine, Vitamin A, Folate plus many other nutrients. All in all a good addition to a seniors diet as they are easy to eat and prepare, economical and easy to purchase.

As we get older we are set in our ways and changing our diets for a longer life, maintaining good health is something we do not consider. Some adults avoid eggs because they perceive they are high in fat and cholesterol. Research has shown this is not the case with egg consumption having little to do with plasma cholesterol levels and heart disease risk. As they say a little of everything does you no harm.

While some older adults may unnecessarily be avoiding eggs because of their perceived fat and cholesterol content, research shows that egg consumption has little association with plasma cholesterol levels and heart disease risk.


Strawberries strawberrie tarts Refer to Nutrition for further info.

Kids love them, big kids love them and nannas and pappas love them!

Here is a recipe from Victorian Strawberries

Strawberry Galettes

Recipe by

Victorian Strawberries

A simple recipe that you can get the kids cooking.


12 to 18


  • 3 sheets pre prepared puff pastry
  • 1/2 cup apricot jam, warmed
  • 1/2 tsp ground cardamon
  • 1 x 250g punnet Victorian Strawberries, washed and hulled
  • 1 tbsp milk
  • Vanilla bean ice cream to serve


  1. Preheat oven to 200°C. Cut 4 large or 6 small even rounds from each sheet of pastry and place on a baking tray lined with baking paper.
  2. Combine the jam and cardamon and brush each round using half this mix. Slice strawberries and lay attractively on the pastry rounds, leaving a small border around the edge. Brush this pastry border with milk, and bake for 15 minutes or until golden and puffed.
  3. Brush each with remaining jam mixture while hot and allow to cool slightly. Serve with vanilla bean ice cream.




What to look for when buying and storing

The head of the cauliflower should be firm, white, (not yellow): any black or soft spots indicate it is not at its peak freshness. The leaves should be a bright green not withered and yellow.

Store the cauliflower head stem side down in a plastic bag in the crisper up to 7 days. Once cut into florets, it is advisable to use within 2 days as the vegetable will deteriorate quite quickly


Raw cauli is great with dips on a platter or cooked in a salad. Cauliflower is used in many different cultures eg Indian cuisine it is popular as it soaks up the flavours and spices. With Lebanese cuisine it is often fried and served with a tangy garlic dip.


Creamy cauliflower linguine (serves 4)

  • 2 teaspoons chicken stock powder
  • 1 Large cauliflower cut into florets
  • 250g dried linguine
  • 1 tablespoon of extra virgin olive oil
  • 1 small brown onion chopped finely
  • 2 garlic cloves crushed (I use crushed garlic in the jar – 1 tsp = 1 clove of garlic)
  • 1/4 cup of light thickened cream
  • 1/3 cup of grated parmesan
  • 2 tablespoons chopped fresh flat leaf parsley leaves
  • Extra grated parmesan and chopped fresh flat leaf parsley to serve
  1. Place a large saucepan of water on high heat. Add stock powder and stir to combine. Bring to boil and add cauliflower, cook for 5-6 minutes or until cauli is just tender. Transfer two cups of cauliflower to a bowl and cover to keep warm (Use a slotted spoon).
  2. Continue cooking remaining cauliflower for another 2 – 3 minutes, using a slotted spoon transfer to a food processor. Add 2 tablespoons of the cooking liquid. Process  until a  smooth puree forms – set aside.
  3. Bring remaining cooking liquid to the boil. Add pasta, cook for 8 minutes or until tender. Reserve 1/2 cup cooking liquid and drain pasta.
  4. Heat oil in large deep frying pan over medium heat and cook onion stirring for 5 minutes then add garlic, cook stirring for 1 minute. Add cauliflower puree and reserved florets, reserved cooking water and cream. Stir to combine, seasoning with salt and pepper. Add pasta, parmesan and parsley to sauce. Toss gently to combine. Serve immediately with extra parmesan and parsley.
Some people do not like the strong flavour of parmesan so you could add grated light tasty cheese instead. Also full of protein without the red meat.
Resource: Super Food Ideas June 2014 – wonderful low cost monthly food magazine. Packed with great advice and recipes. If the adult children are leaving home a subscription to this magazine would be a great resource and benefit to enable them to cook and eat healthy.


Referring to our article on Broccoli we have included this recipe for you to try. Not too many ingredients and easy to prepare. Just what our seniors want and enjoy! One of the powerful flu fighters!

Source Super Food Ideas – October 2011 , Page 33
Recipe by Donna Boyle


  •  300g broccoli, cut into small florets

 200g green beans, trimmed

  •  1/4 cup reduced-fat fresh ricotta
  •  1 tablespoon lemon juice
  •   1 tablespoon toasted flaked almonds


Step 1

Place broccoli and beans in a metal steamer. Place steamer over a large saucepan of simmering water. Cook, covered, for 3 to 4 minutes or until tender.

Step 2

Meanwhile, combine ricotta and lemon juice in a small bowl. Season with salt and pepper. Transfer vegetables to a bowl. Sprinkle with almonds and serve with ricotta mixture.

Source Super Food Ideas – October 2011 , Page 33
Recipe by Donna Boyle

Avocado refer to our info in nutrition

Serves 4


  • 1 large avocado
    2 oranges
    2 1/2 tbs chopped mint
    3 spring onions, finely chopped
    3tsp lemon juice
    1tbs olive oil
    2tsp butter
    4 x 150g salmon steaks, skin on
    Salt and pepper
    2 handfuls rocket


  1. Finely grate 2 teaspoons of orange zest from the oranges and place in a bowl. Remove segments from the oranges with a sharp knife, place in the bowl and squeeze in the juice from the remaining pieces of orange. Stir in the avocado, mint, spring onions and lemon juice. Season with freshly ground black pepper.
  2. Heat oil and butter in a large non-stick fry pan over a medium heat. Season salmon well on both sides. Cook salmon skin-side down for 3-4 minutes, until crisp. Turn salmon and cook for a further 3 minutes.
  3. To serve pace salmon skin-side up on a bed of rocket and top with a generous spoonful of salsa.

Bee’s hearty slow cook beef dish – just the thing to feed the hungry mob!
Budget meal


  • 1 Kilo of Gravy beef
  • 2 cloves of garlic crushed
  • 1 brown onion diced
  • 3 tbls of tomato paste
  • 2 chopped tomatoes
  • 2 carrots diced
  • 2 celery stalks diced
  • 1 tin of diced tomatoes
  • 1.1/2 cups of stock
  • 1 teaspoon of oregano and basil

Cube and cut excess fat off gravy beef, coat in seasoned flour, add tinned tomatoes and then cubed beef. Next add garlic, diced onion, carrots, celery and fresh tomatoes. Then add tomato paste, oregano, basil and stock. Mix through.

Cook in slow cooker on high for 3-4 hours. Served with creamy mashed potatoes. The family and the old boy loved it!

Serves 4 – 5


Bee’s Quick Weekend Soup

  • 1 Large skinless chicken fillet (cut into small cubes)
  • 2 Litres of chicken stock
  • 1/3 cup 0f long grain rice
  • 4 spring onions sliced, 2 teaspoons of minced garlic
  • 1 Tablespoon of Olive Oil
  • 3 celery stalks diced
  • 2 carrots diced
  • 1 zucchini diced
  • 1 teasp of chicken stock powder, cracked pepper
  • Parsley chopped

Add to a large pot olive oil, brown onion with garlic then add chicken and brown for 5 mins. Then  add carrots, celery & zucchini mix in well once softened add chicken stock, stock powder and rice. Add cracked pepper. Bring to boil and simmer gently until all ingredients are cooked and rice soft. If more liquid is required add boiling water to suit.

Serve with parsley on top and hot garlic bread.

My gang love it and ask for more!

Serves 4 -5







Speak Your Mind