Bush T ucker
Dre ami ng
Cookbook
By Wilcannia Central School Kids Wilcannia, NSW
The Wilcannia Bridge
Acknowledgments
We would like to thank the following people and organisations
for their help and contribution to this cookbook:
Wilcannia Central School Maari Ma Health Aboriginal Corporation
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Centre For Oral Health Strategy NSW NRL/ARL All Stars
q
q Eddy Harris Wilcannia Friendly Grocer Col Clark Dave Clark
q q q
Sunno and Bec Alfie Harris Doug Jones
q q
Dental and Nutrition Partnership
Carly Pollard (Dietitian) and Jo Condon (Senior Dental Assistant)
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Index
Words from the CEO, Maari Ma . . . . . . . . . . . . 2
Words from NSW Health . . . . . . . . . . . . . . . . 3
Eat Good Tucker . . . . . . . . . . . . . . . . . . . . 4
Milk and Dairy . . . . . . . . . . . . . . . . . . . . 5
Good and Bad Choices . . . . . . . . . . . . . . . . . 6
Being Safe and Clean in the Kitchen . . . . . . . . . . . 8
Recipes
Chicken Stir-Fry . . . . . . . . . . . . . . . . . . . 10
Emu Egg Omelette . . . . . . . . . . . . . . . . . . 12
Hamburgers . . . . . . . . . . . . . . . . . . . . . 14
Healthy Rice . . . . . . . . . . . . . . . . . . . . . 16
Curry Fish . . . . . . . . . . . . . . . . . . . . . 18
Pasta Salad . . . . . . . . . . . . . . . . . . . . . 20
Healthy Pizza . . . . . . . . . . . . . . . . . . . . . 22
Potato Bake . . . . . . . . . . . . . . . . . . . . . . 24
River Perch . . . . . . . . . . . . . . . . . . . . . . 26
Roast Lamb . . . . . . . . . . . . . . . . . . . . . . 28
Roo Stew . . . . . . . . . . . . . . . . . . . . . . 30
Shepherd’s Pie . . . . . . . . . . . . . . . . . . . . . 32
Spaghetti . . . . . . . . . . . . . . . . . . . . . . 34
Tuna Pasta Bake . . . . . . . . . . . . . . . . . . . 36
Tuna Patties . . . . . . . . . . . . . . . . . . . . . 38
Bush Tucker Dreaming І1
Words from the CEO, Maari Ma
Probably one of the truest sayings in life important lesson for our children to learn.
is “You are what you eat.” If you feed a Maari Ma is keen to see all the Aboriginal
growing child good healthy tucker, there is a children in our region grow up to reach
much better chance that child will grow up their full potential and be leaders in their
big and strong. communities.
Knowing what food is good for you (and bad We are thankful to the sponsors of the
for you) is half the challenge. Being able to cookbook for their support to see the cookbook
prepare good healthy meals is the other half. come to life.
So it’s great to see Wilcannia kids learning Congratulations to Carly, Jo and the Wilcannia
about healthy food through this cookbook as kids for a great job.
well as how to prepare it; both are skills
for a healthy life. And the connection between Bob Davis
healthy food and good strong teeth is also an Chief Executive Officer
Tibooburra
White Cliffs
Wilcannia
Broken Hill
Menindee
Ivanhoe
Pooncarrie
Wentworth Dareton
Euston Balranald
2І Bush Tucker Dreaming
Words from NSW Health
NSW Health established ‘NSW Messages By shifting our dietary options to simple,
for a Healthy Mouth’ in 2007. The key exciting, innovative and tasteful foods, which
messages for this coordinated oral health are low in sugars but nutritious, we prevent
promotional effort were: both systemic health problems and also dental
Eat Well; problems. These recipes offer children and
Drink Well; families a wide variety of nutritious food
Clean Well; options to enjoy and protect their health.
Play Well and I sincerely thank the contributors and
Stay Well. organisations involved in developing and
The promotion of healthy food options requires supporting the publication of this exciting
the partnership of parents, families, community Cookbook!
organisations, school and experts in diet and
nutrition. The Wilcannia Kids Cookbook is an Dr Clive Wright
outstanding example of partnerships in health NSW Chief Dental Officer
to achieve improvement not only in oral
health but in general health as well.
Many of our life-style related chronic
diseases, including dental decay, are associated
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Darling River, Wilcannia
Bush Tucker Dreaming І3
4І Bush Tucker Dreaming
Milk and Dairy
Milk and Dairy
Include milk, yoghurt and cheese
in your child’s diet. Reduced-fat
varieties should be chosen where possible.
Milk can be fresh or long life (UHT).
Milk, cheese and yoghurt for STRONG teeth.
Bush Tucker Dreaming І5
Good Choices
Drink water and milk
for CLEAN, STRONG teeth!
6І Bush Tucker Dreaming
Bad Choices
Sugary drinks and lollies are
NOT GOOD for your teeth!
Bush Tucker Dreaming І7
Being Safe and Clean in the Kitchen
Wash the
vegetables!
Remember
to wash your
hands before
you cook!
8І Bush Tucker Dreaming
Being Safe and Clean in the Kitchen
Boiling = BIG bubbles
and VERY HOT!
Chop safely and tuck
your fingers in!
HOT to touch!
Bush Tucker Dreaming І9
Chicken Stir-Fry
Serves 6
Ingredients
Chicken breast fillets 6
Frozen vegetables (thawed out) 1 x 500g packet
Canned pineapple pieces 1
(in natural juice), drained
Sweet chilli sauce 1 tablespoon
Soy sauce 3 tablespoons
Rice 1 cup
Oil
10 І Chicken Stir-Fry
Chicken Stir-Fry
1. Chop the chicken. 2. Chop the onion. 3. Heat oil in frying pan and
cook chicken and onion.
3. Add frozen vegetables and 4. Boil water and cook rice. 5. Drain the rice.
pineapple.
6. Measure out some sauce. 7. Add sauce to stir-fry and Finished product.
stir. Serve with rice.
Bush Tucker Dreaming І 11
Emu Egg Omelette
Serves 6
Ingredients
Tomatoes 2
Emu egg 1
Cheese, reduced-fat 1 cup
Mushrooms, washed and sliced 4
Brown onion 1
Bread (Wholegrain is best!) 1 loaf
Oil
12 І Emu Egg Omelette
Emu Egg Omelette
1. Put a hole in the bottom 2. Use a skewer to bust the 3. Make another small hole
of the Emu egg with a yolk (so it can flow). in the top and cover the
sharp knife. other hole.
4. Blow the yolk out through 5. Grate the cheese. 6. Chop the tomato
the hole and into a bowl. and onion.
7. Heat oil in a frying pan 8. Stir vegetables and cheese 9. Cook in frying pan until
and cook all the vegetables. into the egg yolk. golden brown. Serve with
toasted bread.
Bush Tucker Dreaming І 13
Hamburgers
Serves 6
Ingredients
Beef or kangaroo mince 500g
Carrots, grated 2
1
Plain flour 2 cup
Brown onion 2
Canned spaghetti (optional) 1
Zucchini, grated 1
Egg, beaten 1
Oil
14 І Hamburgers
Hamburgers
1. Grate the vegetables. 2. Grab the other ingredients. 3. Mix all the ingredients in
a BIG bowl.
4. Mould the mixture into 5. Flatten the balls with 6. Heat oil in frying pan.
balls and roll them in a spatula. Cook burgers until golden
plain flour. brown.
7. Place hamburgers on a
plate ready to serve.
Bush Tucker Dreaming І 15
Healthy Rice
Serves 6
Ingredients
Rice 2 cups
Eggs 2
Canned peas and corn 1
Brown onion 1
Soy sauce, reduced-salt 3 tablespoons
Sweet chilli sauce (optional) 1 tablespoon
Canned pineapple pieces 1
(in natural juice), drained
Oil
16 І Healthy Rice
Healthy Rice
1. Boil some water in a pot. 2. Drain the rice. 3. Chop the onion.
Turn down the heat and
cook rice for 15 minutes.
4. Heat oil in a frying pan. 5. Whisk the eggs (you can 6. Add the egg to the frying
Add the onion and cook use a fork). pan and cook until the
until golden. egg is not runny.
7. Cut the egg into 8. Add the vegetables and
small pieces. sauce and stir them
through.
Bush Tucker Dreaming І 17
Curry Fish
Serves 6
Ingredients
Fish fillets 6
Rice 1 cup
Sweet potato, peeled 1
Evaporated milk, light 1 can
Curry powder 1 tablespoon
Canned carrots 1
Brown onion 1
Oil
18 І Curry Fish
Curry Fish
1. Chop the vegetables. 2. Heat oil in frying pan and 3. Cover the fish with
cook onion. curry powder.
4. Cook the fish in a frying 5. Stir through some 6. Boil water and cook sweet
pan. Add a little water. evaporated milk. potato and rice.
7. Mash the sweet potato. 8. Serve the fish with rice
and vegetables.
Bush Tucker Dreaming І 19
Pasta Salad
Serves 6
Ingredients
Pasta spirals 1 x 500g packet
Canned tuna, in spring 1
water, drained (optional)
Red capsicum, seeded 1
1
Mayonnaise, low-fat 2 cup
Brown onion 1
Curry powder 2 teaspoons
20 І Pasta Salad
Pasta Salad
1. Chop the onion. 2. Chop the capsicum. 3. Put some water in a pot
and bring to the boil. Add
Pasta. Cook for 20 mins.
4. Drain the pasta and let 5. Add the mayonnaise. 6. Add the curry powder
it cool. and tuna.
7. Serve.
І 21 Bush Tucker Dreaming
Healthy Pizza
Serves 6
Ingredients
Pizza bases or English muffins 6
Red capsicum, seeded 1
Ham 500g
Canned pineapple pieces 1
(in natural juice), drained
Red onion 1
Tomato paste, reduced-salt 2 small tubs
Cheese, reduced fat 2 cups
22 І Healthy Pizza
Healthy Pizza
1. Chop ingredients for 2. Grate the cheese. 3. Get the ingredients ready
toppings. to put on the pizza base.
4. Spread tomato paste on 5. Cover the top with grated 6. Bake in oven at 1800
the base. Add chopped cheese. for 15 minutes or until
ingredients. cheese is golden brown.
Cut into slices and serve.
Bush Tucker Dreaming І 23
Potato Bake
Serves 6
Ingredients
Cheese, reduced-fat 1 cup
Soup mix 1 packet
Potatoes 8
Red onion 1
Evaporated milk, light 1 can
OR
Milk, low-fat or skim 1 12 cups
1
2
24 І Potato Bake
Potato Bake
1. Peel the potatoes. 2. Cut the potatoes into 3. Chop the red onion.
thin slices.
4. Grate the cheese. 5. Boil water in a pot, add 6. Put some potatoes in the
potatoes and par-cook them. baking dish.
7. Cover the potatoes with half a can of milk, 8. Bake in an oven at
the soup mix and onion. Add more potatoes, 1800 for 30 minutes.
the rest of the milk and sprinkle with cheese.
Bush Tucker Dreaming І 25
River Perch
Serves 6
Ingredients
Fish (fresh or frozen) 6
Tomatoes 2
Red onion 1
Lettuce, shredded 1
1
Plain flour 4 cup
Herb (cumin, ginger, Sprinkle
rosemary or thyme)
Lemon 1
26 І River Perch
River Perch
1. Get some wood for 2. Put the iron grid over 3. Use whole fish.
the fire. the fire and wait until it
burns down to hot coals.
4. Or use fish fillets. Add 5. Place fish onto the hot 6. Chop salad ingredients.
a little flour and herb if iron grid and cook.
you want.
7. Mix salad ingredients. 8. Serve the fish with some
lemon and salad.
Bush Tucker Dreaming І 27
Roast Lamb
Serves 6
Ingredients
Lamb 1 BIG leg
Frozen green peas 2 cups
Minced garlic 2 teaspoons
Pumpkin 1 pumpkin
4
Carrots 2
Potatoes 4
Gravy powder 2 tablespoons
28 І Roast Lamb
Roast Lamb
1. Spoon some garlic onto 2. Put the lamb in the oven 3. Peel and chop the
the lamb. for 1 hour (on medium vegetables.
temperature).
4. Put all the vegetables into 5. Drain the cooked peas 6. Put some gravy powder
the roasting dish. Put back (cook in microwave or into a cup.
in the oven for 1.5 hrs. on stove).
7. Add some water to the 8. Stir, bring to the boil 9. Slice the meat and serve
gravy mix. and serve. with the roasted vegetables,
peas and gravy. YUM!
Bush Tucker Dreaming І 29
Roo Stew
Serves 6
Ingredients
Kangaroo meat 500g
Canned tomatoes 1
Brown onion 1
Potatoes, peeled 4
Gravy powder 2 tablespoon s
30 І Roo Stew
Roo Stew
1. Chop the meat. 2. Chop the onions. 3. Chop the potatoes.
4. Heat oil in a frying 5. Add water to just cover 6. Add the tomatoes last.
pan and brown the meat the meat. Cook on low
and onion. heat (small bubbles).
7. Add gravy to the stew 8. Serve with mashed potato.
to thicken it.
Bush Tucker Dreaming І 31
Shepherd ’s Pie
Serves 6
Ingredients
Beef mince 500g
Canned tomatoes 1
Brown onion 1
Canned green peas 1
1
Cheese, reduced-fat 2 cup
Carrots, peeled 2
Potatoes, peeled 6
Oil
32 І Shepherd’s Pie
Shepherd ’s Pie
1. Chop the onions. 2. Chop the carrots (small 3. Drain the green peas.
pieces) and potatoes.
4. Heat small amount of oil 5. Fill a pot with water and 6. Mash the potatoes and
in frying pan. Add meat, bring to the boil. Add the stir through some
vegetables and tomatoes. potatoes and cook until margarine and milk.
Fry until meat is brown. they are soft.
7. Line a baking tray with 8. Cover the pie with cheese
meat and then spoon the and bake for 30 minutes.
potato on top.
Bush Tucker Dreaming І 33
Spaghetti
Serves 6
Ingredients
Spaghetti pasta 1 x 500g packet
Beef mince 500g
Pasta sauce 1 jar
Canned tomatoes 1
Zucchini 1
Carrots, peeled 2
Celery stalks 2
Brown onion 1
34 І Spaghetti
Spaghetti
1. Chop the celery and 2. Grate the zucchini. 3. Put water in a pot and
carrot. Then chop the bring to the boil. Add the
onion. spaghetti and cook for 20
minutes. Stir occasionally.
4. Drain the pasta. 5. Heat oil in a frying pan, 6. Add the pasta sauce and
add meat and vegetables. stir for 5 minutes.
Fry until meat is brown.
7. Serve pasta and sauce
together with a little
grated cheese.
Bush Tucker Dreaming І 35
Tuna Pasta Bake
Serves 6
Ingredients
Pasta penne 1 x 500g packet
Canned tuna, in springwater 1
(drained)
Plain flour 2 tablespoons
Milk, low-fat or skim 1 cup
Canola Margarine 3 tablespoons
Canned peas and corn, drained 1
1
Cheese, reduced-fat 2 cup
36 І Tuna Pasta Bake
Tuna Pasta Bake
1. Add water to a pot and 2. Drain the pasta. 3. Melt the margarine in
bring to the boil. Cook a saucepan.
pasta for 20 minutes.
Stir occasionally.
4. Add the flour and stir to 5. Slowly add the milk. 6. Bring mixture to the boil,
make a soft dough. turn down the heat. Stir
until mixture is smooth.
7. Grate the cheese. 8. Mix all of the ingredients 9. Sprinkle with cheese and
together and put into a bake in oven at 1800
baking dish. for 30 minutes.
Bush Tucker Dreaming І 37
Tuna Patties
Serves 6
Ingredients
Canned tuna, in springwater 2
(drained)
Canned green peas 1
1
Plain flour 2 cup
Brown onion 2
Canned corn kernels 1
Eggs 2
Oil
38 І Tuna Patties
Tuna Patties
1. Chop the onions. 2. Whisk the eggs. 3. Grab all of the
ingredients.
4. Mix all of the ingredients 5. Mould the mixture into 6. Heat some oil in a frying
in a big bowl. balls and roll in plain pan and cook until the
flour. patties are golden brown.
Bush Tucker Dreaming І 39
Recipe Notes:
40 І Bush Tucker Dreaming
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