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Start to Readand cook a healthy meal |
| 1 |
Take five vegies e.g. car-rot, beans, peas, cab-bage, lentils, chick peas, caul-i-flour, on-ions. pump-kin corn Chop them up very fine or grate them Put them in a pot of water on the stove. | 2 |
Take one starch food e.g. spuds, rice, past-a and add this to the vegies when they are boiling. |
| 3 |
Take a protein food e.g. fish with no bones, snags or cut-up steak Cook in an oiled fry pan over a slow heat. | 4 |
Put a spoon-ful of cust-ard pow-der, a spoon-ful of flour and some milk into
a pot. Stir out the lumps. Cook over a slow heat and keep stirr-ing un-til the cust-ard thick-ens. Then put this to one side to cool. |
| 5 |
Take some fruit e.g. peaches, apples or pears. Cut up and stew in a pot of water. When the fruit is soft strain off the juice to drink later. Put the stewed fruit to one side. | 6 |
Strain the vegies and add five tasters e.g.
salt, pepper, raisons, grated cheese, some butter, chill-i pow-der, a sprin-kle of gar-lic, soy-a sauce. lemon juice |
| 7 |
Add the protein e.g. the fish or snags to the vegies and put these back in-to the pot. Re-heat and stir the pot to dry out the food. Then serve and eat! | 8 |
Add the custard to the stewed fruit. You can add a few froz-en grapes and a sprink-le of milk powder. Serve, eat and en-joy. |
| 9 |
By now you have eaten five serves of vegies and two serves of fruit. Just what the doct-or orders How long does the meal take to get read-y? About fif-teen min-utes. |
A meal like this has health-y con-tents. It's ver-y tast-y. It-s nev-er the same. It's quick to pre-pare and it's ver-y cheap. If you have filled the cust-ard pot with water to soak, there's not much to wash up at the end either. (If you give the left ov-ers to the dog take out the onion, grapes or rais-ons!) |
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