Individual

Meal Plan for

Older Adults
Easily adapted for two people

1
Table of contents
Meal Plan ……………………………………..………………………………………..………………………………… 3
Week 1 Shopping List ……………………..………………………………………..………………….…………… 4
Week 2 Shopping List ……………………..………………………………………..………………….…………… 5
Pantry Staples and Food Swaps …………………..………………………………………..……..…………… 6
Lunch Ideas ……………….……………………..………………………………………..…………………………….. 7
Snack Ideas ……………….……………………..………………………………………..…………………………….. 8
Tips for Staying Well …………………………………………………………………………………………………. 9

Week 1 Recipes
Chicken Stir-fry …………………………………………………………..…………………………………………… 10
Tuna Cauliflower Mac’n’cheese ………………………………………………………………………………. 11
Vegetable Frittata …………………………………………………………………………………………..………. 12
Cottage Pie …………………………………………………………………………….…………..………….………. 13
Minestrone Soup …………………………..……………………………………….…………..………….………. 14
Beef and Bean Casserole …………………………………………………………………………….….………. 15

Week 2 Recipes
Potato Topped Tuna Mini Pies ……………………....………………………………………….….……….. 16
Pasta with Vegetable and Tomato Sauce …………………………………………………….….………. 17
Lamb Tagine ……………………………………………………………………………………………….….………. 18
Thai Kumara, Pumpkin & Lentil Soup ………………………………………………………….….………. 19
Chilli con Carne …………….…………………………………………………………………………….….………. 20
Roast Chicken and Vegetable Salad …………………………………………………………….….………. 21

Snack Recipes
Smoothies …………….…………………………………………………………………………………….….………. 22
Custard ……………..….…………………………………………………………………………………….….………. 23
Savoury Muffin Quiches …………….……………………………………………………………….….………. 24
Scones …………….………………………………………………………………………………………….….………. 25
Oaty Slice …………….…………………………………………………………………………………….….……….. 26

Helpful Links and Contacts ……………………………………………………………………….….……….. 27

2
 Cooking for Healthy Ageing
During this time it’s important to look after ourselves. One way we can do this is
with healthy, delicious meals to help us feel our best. This resource is designed to
meet your nutritional needs, in a tasty, convenient and affordable way. It includes
dinner ideas and recipes, shopping lists for each week, food swaps, lunch and snack
ideas and advice on food safety and wellbeing.

Two-Week Meal Plan

A healthy meal pattern includes breakfast (e.g. porridge, cereal or toast), lunch and
dinner, as well as 2-3 snacks a day. Below is a selection of dinner ideas. These each
make 2 serves so leftovers can be eaten on your night off cooking, lunch the next
day or frozen for a later date. Equally these can be used as a meal plan for two
people- just be sure to add extra food for lunches and fruit to your shopping list.

1 2 3 4 5 6

Tuna Beef and

Dinners Chicken Vegetable Cottage Minestrone
cauliflower bean
Week 1 stir-fry frittata pie soup
mac’n’cheese casserole

Thai
Potato Pasta with Roast
kumara,
Dinners topped vegetable Lamb Chilli con chicken and
pumpkin
Week 2 tuna mini and tomato tagine carne vegetable
& lentil
pies sauce salad
soup

Top tips and ideas:

• If you feel like cooking earlier in the day, why not cook the suggested dinner
meal for lunch?
• Stay hydrated throughout the day. Aim for 6-8 glasses of fluid each day, such
as water, tea, coffee, or low-fat milk.
• For your 2-3 snacks a day check out the ideas on page 8– remember to add
the ingredients for these to your shopping list!

3
 Week 1 Shopping List
The following are all the ingredients you’ll need for cooking the Week 1 dinners as
well as some items for breakfast and lunch. If shopping for two, double the amount of
fruit purchased. As some of these items are used in the Week 2 Recipes, the shop
next week is likely to be less expensive. As priced in April 2020 each week’s shop cost
an average of $70. Make sure you have the pantry staple items too (pg. 6).

Fresh produce Canned items

½ x Head cauliflower 1 x Can mixed beans or red kidney beans

5 x Onions 1 x Can creamed corn

4 x Potatoes 1 x Can baked beans

1 x Kumara 1 x Can tomatoes, diced/chopped

14 x Mushrooms 1 x Can whole peeled tomatoes

1 x Salad pack 1 x Can chilli beans (medium – hot)

1 x Capsicum 4 x 95g Can tuna

8 x Fruit (e.g. 4 bananas, 4 apples) 2 x Canned fruit (e.g. peaches)

Meat, Chilled and Frozen items Packaged items

Beef or lamb mince Stir-fry sauce packet (2 serves) (or use

500g 1x
(freeze half of this for Week 2) pantry staples- see recipe pg. 9)
Chicken Breast or thigh Dried pasta shapes
~450g 500g
(freeze half of this for Week 2) (e.g. penne, spirals)

500g Gravy Beef or Blade Steak 1 kg Rice

500g Cheese 1 x Loaf wholemeal bread

Bag rolled oats

2 L Milk 1x
(or favourite cereal for breakfast)

1 kg Yoghurt 1 x Packet of crackers

1 x Bag frozen mixed vegetables 12 Eggs

1 x Bag frozen stir-fry mix

4
 Week 2 Shopping List
The following are all the ingredients you’ll need for cooking the Week 2 Recipes as well
as some extra snacks. If shopping for two, double the amount of fruit purchased. Some
of the ingredients were purchased in last week’s shop (e.g. meat and cheese). Again,
make sure you have the pantry staple items too (pg. 6) and any additional ingredients
for snacks.

Fresh produce Canned items

6 x Onions 3 x 95g can tuna

2 x Potatoes 1 x can baked beans
2 x Small kumara 2 x can tomatoes, diced/chopped
½ x Butternut pumpkin 1 x Lite coconut milk
1 x Bag of spinach 2 x canned fruit (e.g. peaches)
1 x Lemon 1 x can chickpeas
1 x Capsicum 1 x creamed corn or spaghetti

1 x Courgette Packaged items

4 x Carrot 1 x Cheese sauce packet

8 x Fruit (e.g. 4 bananas, 4 apples) 50g Dried lentils (from bulk bins)

Meat, Chilled and Frozen items 1 x Jar red curry paste

1 x Small pack of bacon 1 x Loaf wholemeal bread

1-2 L Lite milk 1 x Packet of crackers

1 x Bag frozen beans 1 x Small bag dried apricots

2 x Lamb shanks 1 x Small box couscous

5
 Pantry Staples
Food Swaps
Vegetable oil To the left is a list of pantry staples that are
Salt used in this meal plan. If you don’t have
some of them, check out the handy food
Pepper swaps below:
Minced/ Crushed garlic* Honey → sugar, brown sugar, jam or golden
syrup
Minced / Crushed ginger*

Light soy sauce

1 tsp lemon juice → ½ tsp vinegar
Vegetable stock cubes*

Dried mixed herbs

1 tbsp cornflour → 2 tbsp plain flour
Paprika

Cinnamon Stock cube → vegetable cooking water, or 1

tsp marmite/vegemite/soy sauce mixed
Cumin with 1 cup of boiling water
Ground coriander

Chilli powder Crushed garlic or ginger → fresh or dried

garlic or ginger
Corn flour*

Flour
Butter → margarine or oil
Baking powder

Vanilla essence Fresh milk → try using milk powder in

cooking and baking instead
Tomato sauce

Tomato paste
Fresh produce → tinned or frozen fruit and
Honey* vegetables

Sugar

Custard powder Bread → wraps/tortillas, pita breads

Bottled lemon juice*

Pasta → egg noodles, rice, couscous,
Butter / margarine* mashed potato/kumara
An * indicates there is a suggested 6
alternative to the right.
 Lunch Ideas

Sandwich or wrap with: Crackers with toppings: Baked beans, spaghetti

- Cheese and lettuce - Tuna and sliced tomato or creamed corn on
- Favourite spread - Salmon and avocado or toast
- Mashed egg and salad cream cheese

Easy fried rice

Omelette with mixed Pesto pasta
vegetables Fry 1 tsp each of garlic and
Try adding some chickpeas ginger, scramble 1 egg. Add
or mixed beans for protein 1 cup cooked rice, ½ cup
mixed veg, and 1 tsp soy
sauce and heat through

Toasted sandwich
Leftovers from dinner Corn or courgette fritters
Filling ideas to mix and
match: cheese, red onion, All meals make at least 2 Add a side salad or ½ cup
ham, pineapple, servings so why not reheat the of steamed veggies to
mushroom, tuna, tomato, delicious meal you made last complete this meal
corn, spinach night?
7
 Snack Ideas

Piece of fresh fruit Stewed apples and Cheese and crackers

cinnamon

Sandwich with: Cheese and Veggie sticks with hummus

½ cup yoghurt (try with
lettuce; Favourite spread; (try par-boiling the veg to
some tinned fruit and
Mashed egg and salad make them softer to chew)
rolled oats)

Hard-boiled egg Fruit Smoothie (see Scone (see Snack Recipes

snack recipes pg. 22) pg. 25)

Savoury muffin quiches Oaty slice (see Snack Custard (see Snack
(see Snack recipes pg. 24) Recipes pg. 26) recipes pg. 23) 8
 Tips for Staying Well

Food Storage and Safety

Fresh produce: wash your fruit and vegetables with Wellbeing
just water. Using soap can make us sick. Staying social is just as important
Freezing food: many foods can be frozen for eating as nourishing our body with
later. For example, cooled leftover meals can be good food! Do you have a
stored in a plastic, airtight container with the date it neighbour you can talk to? Or
was cooked and what the meal is. Bread can also be friends and family that you can
put straight in the freezer – just take out slices when chat to over the phone?
you need them. Whether you need help grocery
Freezing vegetables: if your vegetables are shopping or someone to talk to,
beginning to wilt you can chop them up, blanch there are many organisations
(quickly boil) them and freeze in portions for future where help can be found such as
meals. Over-ripe fruit can also be stewed and then Age Concern, Friends In Need,
stored in the freezer. Fruits and vegetables can keep and the Student Volunteer
for about 6 months when frozen correctly. For more Army. Check out the following
detailed instructions on freezing vegetables go to: page for website links for these
https://www.heartfoundation.org.nz/about- organisations.
us/news/blogs/your-freezer-is-your-most-important-
appliance
Staying Physically Active
There are so many benefits from getting moving! It’s recommended we aim for 30
minutes of physical activity that make our heart rate and breathing increase, five days a
week. Here are some ideas on how to incorporate more movement into your day:

• Haven’t vacuumed in a while? Housework is a great way to get moving and there
is the added bonus of a clean house afterwards!
• Weather permitting, outdoor activities, such as gardening, walking around the
block and washing the car are good ways to get your heart rate up.
• There are also indoor activities you can do – even making sure you stand up and
walk around the room every 30 minutes is helpful! If you have internet, check out
Age Concern’s Steady As You Go© Falls Prevention Exercises:
https://www.youtube.com/watch?v=Bf7_hyHEwBk
• If you need support to get moving, find a Green Prescription contact in your area
through the Helpful Links on page 27.
9
Week 1 Recipes
Chicken Stir-Fry
Serves: 2
Estimated cooking time: 30-40 minutes

Ingredients
1 packet of stir-fry sauce (or use Pantry
Pantry Staples Marinade
Staples Marinade)
200g Chicken breast or thigh, sliced into thin ½ tsp Minced Garlic
strips ½ tsp Minced Ginger
3 cups frozen stir fry vegetables
½ tsp Corn Flour
1 Tbsp Oil
¾ cup uncooked rice 1 Tbsp Light Honey Soy Sauce (light
1 ½ cup water soy sauce with ½ tsp honey)
2 Tbsp Coriander leaves, sliced spring onions
1 Tbsp Oil
or mung beans (optional for garnish)
1 Tbsp Sesame seeds (optional for garnish) 1 Tbsp Water

Method
1. Place all of the marinade ingredients (except oil) in a bowl, add chicken and leave for
10 minutes. If using a pre-prepared marinade follow packet instructions.

2. Rinse the rice under cold running water then combine rice and water in a pot with a
lid. Bring water to the boil then turn down to low. Once water is below the level of
the rice, turn the heat off and leave covered for 10 minutes.

3. Heat fry pan or wok over a medium heat, add oil and vegetables and cook for 5-6
minutes until tender. Remove vegetables from pan.

4. In the same pan cook chicken with marinade for approximately 5-6 minutes or until
juices run clear. When chicken is cooked return vegetables to pan and heat through.

5. Serve over rice and garnish with fresh coriander leaves, garden herbs, spring onions
or mung beans if desired.

Original recipe found at: https://nutritionfoundation.org.nz/our-programmes/JUST-COOK-recipe-

book/chicken-main-meals

10
Tuna Cauliflower Mac ‘n’ cheese
Serves: 4
Estimated cooking time: 1 hour

Ingredients
¼ packet Pasta
½ head Cauliflower, chopped
1 can Creamed Corn
½ cup Milk
½ cup Cheese, grated
400g can Tuna drained
1 cup frozen Mixed Veg, defrosted
¼ cup Cheese, grated

Method
1. Heat oven to 200°C.
2. Boil the pasta for 8 minutes.
3. Add cauliflower to pasta and boil for a further 3 minutes.
4. Drain and set aside.
5. Mix together creamed corn, milk and cheese.
6. Mix the creamed corn mixture together with the mixed veg, tuna, pasta and
cauliflower.
7. Place in a large roasting dish and sprinkle with second quantity of cheese.
8. Bake for approximately 30 minutes or until hot through and golden on top.

Tips and ideas

• This meal can be frozen in 4 portions and reheated when desired. Make sure to label
what it is and when it was made.
• Frozen broccoli or cauliflower can be used instead of fresh cauliflower.
• Tuna can be replaced with another protein source such as a tin of mixed beans,
chickpeas, or another meat such as mince or chicken. If using another meat, be sure
to cook it before putting it in at step 6.

Original recipe from: https://www.heartfoundation.org.nz/wellbeing/healthy-recipes/tuna-

cauliflower-mac-n-cheese

11
Vegetable Frittata
Serves: 2
Estimated cooking time: 30 minutes

Ingredients
1 medium Kumara (peeled & diced)
1 medium Onion, diced
½ Capsicum, chopped
2 large Mushrooms
1 tsp Paprika
1 tsp Oil
4 Eggs, whisked
1-2 Tbsp Milk
½ cup Cheese, grated
2 Tbsp Parsley, finely chopped
Salt and Pepper to season

Method
1. Cook Kumara/ potato in boiling water until tender. Drain well.
2. In a fry pan gently sauté in oil capsicum, mushrooms and paprika. Add cooked
Kumara/ potato.
3. Whisk eggs and milk together in a bowl. Pour over vegetables in fry pan and
return to element. Cook until the egg is set around the edges. Sprinkle over
grated cheese.
4. Place under the grill oven until lightly browned and egg is cooked.

Tips and Ideas:

• Serve with a fresh side salad. To make your own vinaigrette dressing, shake up
2 Tbsp of vegetable oil with 2 Tbsp of white vinegar. To make this into a lemon
and ginger dressing add 2 Tbsp of lemon juice and 1 tsp of grated ginger. The
leftover dressing can be stored in an airtight container in the fridge for use on
your next salad.

Original recipe from: https://nutritionfoundation.org.nz/our-programmes/JUST-COOK-recipe-

book/vegetarian-meals

12
Cottage Pie
Serves: 2
Estimated cooking time: 1 hour

Ingredients
1 Tbsp Oil
½ Onion, finely diced
250g Beef or lamb mince
1 Tbsp Flour
2 tsp Tomato Sauce
2 tsp Chutney or Relish (optional)
1/3 cup Liquid Stock
1½ cups Frozen or fresh vegetables
2 Potatoes, boiled and mashed
2 tsp Butter
¼ cup Cheese, grated
Salt and Pepper to taste

Method
1. Preheat oven to 180°C.
2. Boil potatoes in water until tender. Drain well.
3. Heat oil in a large fry pan. Add onion and cook until tender.
4. Add mince and cook until browned.
5. Stir in flour and cook for 1 minute.
6. Add tomato sauce, chutney, and stock. Bring to the boil, reduce the heat and
simmer for 5 minutes. Add the vegetables simmering until cooked.
7. In a separate bowl, mash potatoes, butter, and cheese. Mix until smooth.
8. To assemble place mince on the bottom of oven proof dish and top with
potato mixture. Bake for 20 minutes at 180°C.

Original recipe from: https://nutritionfoundation.org.nz/our-programmes/JUST-COOK-recipe-

book/red-meat-meals

13
Quick & Easy Minestrone Soup
Serves: 2-3
Estimated cooking time: 30 minutes

Ingredients
1 Tbsp Oil
2 tsp minced Garlic
1 small Onion (diced)
1 x can Tomatoes (chopped /diced)
1 ½ tsp Vegetable stock powder
1 ½ cups Water
1 tsp dried Mixed Herbs
1/3 cup Dried Pasta
½ cup Mixed Frozen Vegetables
1 x 400g can Mixed Beans (or red kidney beans), drained
Juice of ½ Lemon (~ 1 Tbsp)
2 Tbsp Cheese
Salt and Pepper to taste
Small handful of fresh herbs to garnish (optional)

Method
1. Heat oil in a large saucepan.
2. Add onion and garlic and cook for 2-3 minutes or until soft.
3. Add tinned tomatoes, vegetable stock powder, water and dried herbs. Bring to boil.
4. Stir in pasta and cook for 10-15 minutes or until pasta is cooked.
5. Add frozen vegetables and tinned beans. Cook for another 3 minutes or until they
are heated through. Add lemon juice and adjust seasonings to taste.
6. Sprinkle with grated cheese and finely chopped fresh herbs. Serve with warm crusty
bread.

Tips and ideas:

• Substitute fresh vegetables, such as tomatoes, beans, courgettes and red peppers,
for tinned and frozen foods when plentiful and cheap.
• Add 100g diced tofu to create a protein rich meal.

Original recipe from: https://nutritionfoundation.org.nz/our-programmes/JUST-COOK-recipe-

book/soups

14
Beef and Bean Casserole
Serves: 4
Estimated cooking time: 2 hours

Ingredients
500g Gravy beef (or blade steak)
2 Onions, peeled and cut into 2cm dice
1 Tbsp Paprika
400g can whole peeled Tomatoes in juice
½ cup Tomato puree/paste
425g can Chilli Beans (medium-hot)
12 Mushrooms, diced
½ cup Stock
Mashed potato and steamed green vegetables to serve

Method

1. Dice the beef chuck steak into large 3cm pieces.

2. Heat a dash of oil in a frying pan and brown the meat in two batches over a
moderate to high heat and then transfer to a casserole dish.
3. Add the onion to the pan and cook 2-3 minutes. Sprinkle over the paprika and
cook for half a minute before stirring in the whole peeled tomatoes in
juice, tomato puree, chilli beans, mushrooms and beef stock.
4. Bring to the boil and then pour over the beef. Cover and cook at 160°C for 1 ¼
hours until the meat is tender.
5. Serve hot with your favourite green vegetable and some mashed potato.

Crockpot/Slow Cooker Instructions

For best results, follow steps 1-3 and place all ingredients in slow cooker, except beef stock.
Cook on LOW for approx. 8 hours (refer to your user manual). Serve as above.

Tips and ideas:

• Freeze the extras of this casserole in individual containers (named and dated) for
nights you don’t feel like cooking.
• Serve with warm bread or scones instead of mashed potato

Original recipe from: https://www.foodinaminute.co.nz/Recipes/Beef-and-Bean-Casserole

15
Recipes Week 2
Potato Topped Tuna Mini Pies with Steamed
Beans
Serves: 2
Estimated cooking time: 1 hour

Potato Topping Ingredients

2 Large Potatoes (peeled and cut into chunks)
3 Tbsp Milk
2 tsp Margarine
Pinch Salt

Tuna Filling Ingredients

1 Packet Cheese Sauce Mix
1 can Tuna (185g)
½ cup frozen mixed veg
2 Hard-Boiled Eggs, sliced
4 Tbsp Cheese, grated
1 cup frozen beans

Method
1. Boil potato for 20 mins or
until soft. Drain.
2. Mash potato and add milk,
margarine and salt. Mix well.
3. Pre-heat oven to 180°C.
4. Make the cheese sauce
according to the instructions
on the packet. Set aside in a large bowl.
5. Mix tuna, eggs, and frozen mixed veg with the cheese sauce. Place the mixture into
an ovenproof dish.
6. Top with mashed potatoes and sprinkle with grated cheese. Bake for 30 minutes.
7. Steam frozen vegetables to serve.

16
Original recipe from:
https://nutritionfoundation.org.nz/our-
programmes/JUST-COOK-recipe-book/fish-main-meals

Pasta with Fresh Vegetable

& Tomato Sauce
Serves: 2 – 3
Estimated cooking time:

Ingredients
1 Courgette (grated)
½ Carrot (grated) Variations:
½ Red pepper (diced) Add seasonal
1 Onion (diced) vegetables such,
2 Garlic cloves (finely chopped) or 1 tsp minced garlic mushrooms, pumpkin
1 can of tomatoes and eggplant for
1 Tbsp Oil variety
2 slices Bacon (diced)
1 tsp Oregano (dried) Ingredients to serve
1 tsp Vegetable stock powder or salt and pepper to season Fresh basil leaves
150 g Dried pasta 80g cheese, grated

Method
1. Wash and trim ends off carrots and courgettes. Grate.
2. Cut red peppers in half, remove seeds and slice thinly.
3. Peel and finely chop onion and garlic.
4. Finely slice the bacon.
5. Heat oil in a fry pan (moderate heat) and sauté onion for 2 minutes. Add diced
bacon and garlic cook for a further 3-4 minutes.
6. Add diced tomatoes, red peppers, dried oregano, grated vegetables and simmer
until sauce has thickened. Add torn basil leaves.
7. Fill a medium saucepan with water, add salt and bring to the boil. Add pasta and
boil uncovered, stirring occasionally to avoid pasta sticking. Cook until pasta is tender
and then drain in a colander.
9. Place drained pasta in bowl, pour over vegetable sauce, top with grated cheese

17
and torn basil leaves.

Original recipe from: https://nutritionfoundation.org.nz/our-programmes/JUST-COOK-recipe-

book/rice-pasta

18
Lamb, Apricot and Chickpea Tagine
Serves: 4
Estimated cooking time: 2+ hours

Ingredients
1 Tbsp oil ¼ tsp ground Cinnamon
2 Lamb shanks ½ cup halved dried Apricots
2 Onions, diced 1 can Chickpeas, drained and rinsed
2 Carrots, diced 1 Stock cube, crumbled
3 cloves Garlic, crushed 3 cups Water
1 Tbsp Paprika 2 Tbsp Lemon juice
¼ tsp Chilli powder 1 Tbsp Lemon zest
1 Tbsp ground Cumin ¼ cup chopped Coriander (optional, to serve)
1 Tbsp ground Coriander 1 cup cooked Couscous (to serve)

Method

1. Pre-heat the oven to 160°C.

2. Heat an oven proof casserole dish over
medium to high heat on the stove top and
add the oil.
3. Brown the lamb shanks on all sides then
remove and set aside.
4. Add onion and carrots to the casserole
dish and continue to cook over a low heat until softened.
5. Add garlic, paprika, chilli, cumin, ground coriander and cinnamon and cook for a
further minute.
6. Add apricots, chickpeas, stock and water and bring to a simmer.
7. Return the shanks to the pan and push down so they are mostly covered and place a
lid on the casserole dish.
8. Remove from the stove top and put in oven, cook for approximately 2-3 hours or
until the meat is easily falling from the bone.
9. Remove from the oven and take the bones out, shredding the meat a little
10. Add lemon juice, zest and chopped coriander and gently mix through before serving.
11. Serve with couscous (follow cooking instructions on packet).

Original recipe from: https://www.heartfoundation.org.nz/wellbeing/healthy-recipes/lamb-apricot-and-

chickpea-tagine#recipe-method
19
Thai Kumara, Pumpkin & Lentil Soup
Serves: 2
Estimated cooking time: 45 minutes

Ingredients
1 small Kumara
¼ small Butternut pumpkin
1 Small Onion
1 Tbsp Vegetable oil
¼ cup Dried red lentils
125g Crushed or chopped tomatoes
1 tsp Garlic (minced)
1 tsp Red curry paste
125g Lite coconut milk
350 ml Boiling water
Salt and pepper to taste
Small handful of chopped herbs to garnish (optional)

Method
1. Peel and cut kumara, pumpkin and onion into small chunks.
2. In a large saucepan sauté onion, garlic, lentils and curry paste in the oil.
3. Add tomato, kumara, pumpkin and water. Simmer gently for approximately 30
minutes or until the lentils and vegetables are soft.
4. Remove from heat and puree using a stick blender (or mash with potato masher).
Check seasoning and add salt to taste.
5. Stir through coconut milk. Garnish with herbs and serve warm.

Tips and ideas:

• Serve with croutons or toasted pita bread

• Use the leftover coconut milk in a smoothie (refer to Snack Recipes) and
tomatoes in a meat stew or pasta sauce

Original recipe from: https://nutritionfoundation.org.nz/our-programmes/JUST-COOK-recipe-

book/soups

20
Chilli Con Carne
Serves: 2
Estimated cooking time: 45 minutes

Ingredients
4 tsp Oil
1 small Onion (peeled and diced)
½ tsp Garlic (minced)
250 g Lean beef mince
2 Tbsp Sweet chilli sauce or a pinch of chilli
1 can (420g) Baked beans
2 Tbsp Tomato paste
½ cup Water, red wine or stock
2 cup Vegetables (finely chopped carrots, capsicums,
mushrooms, courgettes, or frozen vegetables)
Salt and pepper to taste
Cooked rice or mashed potato (to serve)

Method

1. Heat oil in a saucepan. Add onion and garlic. Cook for 2-3 minutes or until onion is
golden.
2. Add mince and continue cooking until mince is browned and no longer in clumps.
3. Add chilli powder or chilli sauce, baked beans, tomato paste and water (or wine or
stock). Cook over a gentle heat for 10 minutes.
4. Add vegetables and extra water if necessary and cook for further 10 – 20 minutes.
5. Check seasoning and adjust to taste.
6. Garnish with topping of choice (tomato salsa, sour cream, grated cheese, chopped
herbs, and pita crisps).
7. Serve with cooked rice or mashed potatoes.

Tip and ideas:

• Carrots and courgettes can be grated to make it easier to cook and eat. Leave skin on
to maximise nutritional content
• Leftovers can be use in potato topped pie, tortilla wrap or toastie pie filling

Original recipe from: https://nutritionfoundation.org.nz/our-programmes/JUST-COOK-recipe-

book/red-meat-meals

21
Roast Chicken and Vegetable Salad
Serves: 2
Estimated cooking time: 30-45 minutes

Ingredients
250g chicken thigh or breast, skin and
bone removed
½ onion
1 cup pumpkin, peeled
and seeded
½ capsicum
1 small kumara,
washed
1 Tbsp olive oil
1 Tbsp lemon juice
1 cup salad leaves

Method

1. Heat oven to 225°C.

2. Cut chicken, onion, pumpkin, capsicum and kumara into bite sized pieces
3. Spread out on a roasting dish and toss with oil.
4. Roast for approximately 30 minutes or until cooked through and
browned. You will need to turn the pieces over once or twice during the
cooking.
5. Remove from oven and mix through the lemon juice and salad leaves before
serving.

Tips and ideas:

• If making for one person, only add half of the salad leaves and lemon juice to half of
the roast veg and chicken. Then save the other half of the roasted mix in an airtight
container. This can then be thoroughly heated in the microwave, oven or in a pan the
next day. Once heated, add the rest of the salad leaves and lemon juice for a fresh
lunch meal.

Original recipe from: https://www.heartfoundation.org.nz/wellbeing/healthy-recipes/roast-

chicken-and-vegetable-salad#recipe-method

22
Snack Recipes
Smoothies
Each Serves: 2
Time to make: 5 min

Fruit Smoothie
1 banana
½ cup chopped fresh, tinned or frozen fruit
1 cup liquid (e.g. milk, soy milk, water)

And for a Green Smoothie add:

½ cup spinach leaves or ¼ cup frozen spinach

Berry Smoothie
1 ½ cup milk
1 cup yoghurt
1 banana
½ cup frozen berries
2 tsp honey

Method
1. Place all ingredients into a blender and blend until smooth.
2. Serve immediately

Tip
• Half of the smoothie can be saved in a keep cup, jar or airtight container for
the following day. Just be sure to stir it well before drinking!
• Use a frozen banana for a delicious change

Original recipes from: https://www.heartfoundation.org.nz/wellbeing/healthy-recipes/banana-

based-smoothies and https://nutritionfoundation.org.nz/our-programmes/JUST-COOK-recipe-
book/breakfast

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Custard
Makes: 1 cup
Time to make: 10 minutes

Ingredients
1½ Tbsp Custard powder
1 Tbsp Sugar
1 cup Milk
½ tsp Vanilla essence

Method
Saucepan Microwave
1. In a saucepan, off the heat, stir ¼ 1. In a large microwave-safe jug or
cup of the milk slowly into the bowl mix ¼ cup of the milk with
custard powder and sugar mixture custard powder and sugar.
so that there are no lumps. 2. Stir remaining milk into custard
2. Add remaining milk and stir well. mixture. Cook on high power for 1 ½
3. Heat until boiling and then simmer minutes. Stir well and cook for
for 2-3 minutes or until thickened. another 30 seconds or until
Stir constantly. thickened. in vanilla essence.
4. Add vanilla essence stir well. 3. Serve immediately or cool quickly by
standing the saucepan/jug in cold
water.

Tips and ideas:

• Press plastic food wrap or waxed paper on the custard when cooling to prevent skin
forming on the surface.
• If a thicker custard is wanted add 2 Tbsp of custard powder: 1 cup milk.
• Variations
o Banana Custard: Increase custard powder to 1 ½ Tbsp. Cool custard slightly,
and then pour over 1 large or 2 small sliced bananas.
o Almond Custard: Add ½ to 1 tsp almond essence to cooked custard.
o Chocolate Custard: Mix 1 Tbsp cocoa with custard powder and increase the
sugar to 1 Tbsp.

Original recipe from: https://nutritionfoundation.org.nz/our-programmes/JUST-COOK-recipe-

book/puddings

24
Savoury Muffins Quiches
Makes: 8 Time to make: 30-40 minutes

Ingredients
Filling
2 Eggs
½ cup Creamed corn (can)
½ Capsicum (finely diced)
½ cup Cheese (Grated)
2 Tbsp Parsley, chives or spring onions
(chopped)
Salt and pepper to taste

Base
8 Slices wholemeal bread (crust
removed)
Marmite or vegemite (to spread)

Method
1. Preheat oven at 190°C.
2. Mix all the filling ingredients together in a bowl and set aside.
3. Flatten the bread using a rolling pin. Spread Marmite or Vegemite on one side
of the bread.
4. Lightly grease muffin tins with a pastry brush and oil or spray.
5. Place the bread into the oiled muffin pan with the spread side facing up. Spoon
the filling into the base.
6. Bake in oven for 15 - 25 minutes.

Tips and ideas:

• Add left over creamed corn to soup, frittata, quiche, savoury muffin or serve with an
omelette.
• Crusts can be placed in the oven and baked to make breadcrumbs while the quiches
are cooking

Original recipe from: https://nutritionfoundation.org.nz/our-programmes/JUST-COOK-recipe-

book/healthy-bites

25
Scones
Makes: 12
Time to make: 30 minutes

Ingredients
3 cups Flour
6 tsp Baking powder
1/4 tsp Salt
75 g Butter
1- 1 ½ cup Milk

Method
1. Preheat oven to 220°C and line a baking tray with baking paper.
2. Sift flour, baking powder and salt into a bowl. Rub in the butter with your
fingertips until the mixture resembles fine bread crumbs. Make a well in the
centre of the dry ingredients. Add the milk and quickly mix with a table knife to
form a soft dough.
3. Turn the dough out onto a lightly-floured bench. Pat dough out to 2cm
thickness Cut into approximately 12 pieces and lift each onto the baking tray.
Brush the tops with milk.
4. Bake in a preheated oven for 10minutes or until golden brown. Remove and
cool inside a clean tea towel to help keep their freshness.

Tips and ideas:

• To make cheese scones, add 1 ½ cup grated cheese and a pinch of cayenne
pepper.
• To make sultana or date scones, add 1½ cups of sultanas or chopped dates
and finely grated lemon rind from 1 lemon
• Wholemeal flour can be substituted for white flour if desired.

Original recipe from: https://nutritionfoundation.org.nz/our-programmes/JUST-COOK-recipe-

book/bakery

26
Oaty Slice
Makes: 10
Time to make: 1 hour

Ingredients

1 egg
¼ cup vegetable oil
¼ cup brown sugar
½ cup milk
¼ cup dates, chopped
¼ cup sultanas
½ cup rolled oats
1 cup wholemeal flour
1 tsp baking powder
1 tsp cinnamon

Method
1. Lightly grease a flat baking tin 18 x 28cm
2. Beat egg, oil, sugar and milk together until smooth
3. Stir in dates, sultanas, flour, rolled oats, baking powder and cinnamon
4. Mix together
5. Spread into tin
6. Bake at 180°C for 40-45 minutes or until golden brown and firm to the touch
7. Let cool and cut into squares.

Original recipe from: https://www.heartfoundation.org.nz/wellbeing/healthy-recipes/oaty-slice

27
 Helpful Links and Contacts
If you need support or advice contact Age Concern:
https://www.ageconcern.org.nz

If you need your groceries delivered contact the Student Volunteer Army:
https://shop.sva.org.nz

For a friend and a chat contact Friends In Need:

https://friendsinneednz.com

For mental health helplines visit:

https://www.mentalhealth.org.nz/get-help/in-crisis/helplines/

For more recipe ideas, check out the Heart Foundation website:
https://www.heartfoundation.org.nz/wellbeing/healthy-recipes

And for more advice on health and wellbeing for ageing check out Age
Well, Eat Well: https://www.agewelleatwell.com

If you are wanting more support for physical activity, find a Green
Prescription contact in your area: https://www.health.govt.nz/our-
work/preventative-health-wellness/physical-activity/green-
prescriptions/green-prescription-contacts

Created by student dietitian Anna Worthington as part of her Population Health

Placement, Year 2, MHSc.
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