Health
Fun Fact!
Food related subjects are available to all year groups at Killara High.
Stage 4: Food technology for a term among other Tech subjects
Stage 5: Food technology is available as an elective
Stage 6: Hospitality is available as a subject for the HSC and Prelim Year.
Healthy Snacks and Lunches
Sliced Peaches and Ricotta on Toast
Ingredients:
1 medium peach
1 slice of brown bread
2 tablespoons low fat ricotta cheese
Instructions:
Toast bread and cover with ricotta cheese and sliced peaches
Date Energy Balls
Ingredients:
2 cups of walnuts (or any other type)
1 cup shredded unsweetened coconut
2 cups soft Medjool dates, pitted
½ teaspoons sea salt
1 teaspoon vanilla extract
Instructions
Process walnuts and coconut until crumbly in a food processor
Add dates, vanilla and sea salt and process until just sticky
Roll between your hands to form ball shapes
Place on baking paper and then place in the fridge for 30 minutes before serving
Parmesan Garlic Oven Roasted Chickpeas
Ingredients:
1 can chickpeas, rinsed and drained
2 tablespoons olive oil
1 tablespoon grated parmesan cheese
1 teaspoon garlic salt
1/2 teaspoon black pepper
Instructions:
Preheat the oven to 400 degrees Fahrenheit
Rinse and drain the can of chickpeas, then remove the skins. To remove the skin, pinch a chickpea between your thumb and index finger. The skin should slide off. Discard the chickpea skins, and add the chickpeas into a bowl
Toss the chickpeas in olive oil. grated parmesan, garlic salt, and pepper until they are fully coated
Line a baking sheet/tray with parchment paper and pour the chickpeas in a single layer on top
Bake the chickpeas for 35-40 minutes until golden and crispy, shaking the tray halfway through to toss them
Tuna Stuffed Avocado
Ingredients:
1 avocado, halved and pitted
1 can tuna, drained
1 tablespoon mayonnaise
¼ red onion, diced
1 lime, juiced
Salt and pepper
Instructions:
Scoop out some of the avocado from the pitted area to widen the "bowl" area. Place the scooped avocado into a bowl. Mash it with a fork
Add the tuna, capsicum, onion and mayo to the mixing bowl. Pour lime juice over. Stir it all together until everything is well mixed
Scoop the tuna into the avocado bowls. Season with salt and pepper
Fun Fact!
In the summer of 2017, over 3 million photos of avocado on toast were uploaded to Instagram every day!
Blueberry Oatmeal Greek Yogurt Muffins
Ingredients:
1 cup + 1 tbsp all-purpose flour, divided
1 cup rolled oats
2 tsp baking powder
1/4 tsp salt
2 large eggs, lightly beaten
1 cup plain Greek yogurt
1/3 cup honey
1/4 cup milk
2 tsp vanilla extract
1 cup blueberries, frozen or fresh
Instructions:
Preheat your oven to 350 degrees F and either grease a muffin pan or line with 12 silicone liners
Combine 1 cup flour, oats, baking powder and salt in a large bowl
In a medium bowl, whisk together the eggs, yogurt, honey, milk, and vanilla until well combined
Stir the wet ingredients into the dry ingredients until combined
Toss the blueberries in the remaining flour and then carefully fold them into the batter
Divide the batter evenly among the muffin cups, filling to the top
Bake for 18-20 minutes, or until the tops are firm and just starting to turn golden. A toothpick should come out clean
Avocado toast with fried egg, tomato and feta cheese
Ingredients:
1 slice brown bread
½ avocado
1 egg
1 tomato, sliced
crumbled feta cheese
salt and pepper
olive oil
fresh chives, chopped
Instructions:
Toast bread
Fry egg in a frypan over medium heat
Scoop avocado onto toast and mash with a fork. Season with salt and pepper
Slice tomatoes and layer over avocado. Season with salt and pepper
Top with fried eggs and season with salt and pepper
Sprinkle with crumbled feta, a drizzle of olive oil and chopped chives
Lastly finish with a drizzle of hot sauce. Serve with a fork and knife
Frozen yogurt covered blueberries
Ingredients:
Blueberries
Greek yogurt
Toothpick
Instructions:
Line small baking sheet with parchment or wax paper
Using a toothpick, dip each blueberry into the Greek yogurt and then place on baking sheet
Place baking sheet into freezer and leave for an hour before serving
Fun Fact!
Clarence Birdseye is credited with inventing the quick freezing method in 1924
Ham and cheese puffs
Ingredients
1 package thinly sliced deli ham, chopped
1 small onion, chopped
1/2 cup shredded Swiss cheese
1 large egg
1-1/2 teaspoons Dijon mustard
1/8 teaspoon pepper
1 tube refrigerated pastry shortcuts
Instructions:
Preheat oven to 375°
Combine the six ingredients
Divide pastry shortcuts into 24 portions
Press into greased mini muffin cups
Spoon 1 tablespoon of ham mixture into each cup
Bake until golden brown, 13-15 minutes
Banana Granola Bar muffin (no-bake, vegan gluten-free)
Ingredients:
2 large overripe bananas (240 grams total, without peel)
1 cup (92 grams) rolled oats (Use GF oats, if needed)
1/2 cup crunchy cereal granola or nuts
2 tbsp pure maple syrup or any other sweetener you use, if using a granulated sweetener add 2 tbsp liquid such as almond milk
2 tbsp (28 grams) natural peanut butter or other nut or seed butter
2 tbsp semi-sweet chocolate chips (make sure to use vegan, if desired)
2 tbsp dried cranberries or other dried fruit
2 - 4 tsp unsweetened cocoa powder
Instructions:
Line a muffin pan with paper liners, or use a silicone muffin pan for easy removal
Mash the bananas. Add wet ingredients and cocoa powder and mix well. Add all other ingredients, mix well then press into prepared muffin tin
Freeze at least 60 minutes before enjoying. We like keeping them in the freezer for easy snacks. In the past we've used a homemade cereal that stays crunchy but more often than not I'll use homemade granola or even an equal amount of nuts but use whatever you have. I've even used toasted buckwheat before and it works really well and stays crunchy