Munch Monthly - QCWA | Country Kitchens
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Monthly
Munch
qcwacountrykitchens.com.au APRIL 2021
Regional Round Up
It has been great to see branches getting busy and back out into their communities as Country Kitchens
activities pick up for the new year. Keep reading below to see what each region has been up to!
In Southern Region: Miles branch included a Country Kitchens showcase at their wonderful women's wellness
day event with the support CK buddy Lindsey. Oakey branch also set up a showcase for the Oakey Show, with
plenty of healthy taste testers for attendees to try. A new Country Kitchens Division Convenor was appointed
in West Moreton, congratulations to Gaylene Stack! Quilpie branch in Warrego division hosted two Hands on
Nutrition Workshops for children and adults of the community. All participants enjoyed the workshop and went
away inspired with some ideas and recipes for healthy foods. A big thank you to the facilitators and Division
President for all their hard work. Over in Border Division, Killarney branch distributed some healthy lunchbox
packs for children and parents at the local day care centre.
In Central Region: Facilitators from Mt Larcom, Gracemere, Emu Park and Ambrose branch joined forces for a
HONW at Oaktree Norman Gardens in Rockhampton with the support of their CK buddy Jemma. Residents at
the village had an amazing time cooking up healthy Country Kitchens recipes. In Longreach, facilitator Fiona
incorporated Country Kitchens materials at the branch's street stall, generating plenty of interest in recipes
and cookbooks. Port Curtis branch held a HONW for the P&C at Calliope school. The morning was enjoyed by
all and the ladies have a passion for including healthy choices in the tuckshop for kids! Country Kitchens was
also privileged to attend the International Women’s Day event at Miriam Vale. Such a wonderful event to be
a part of! Yandina branch celebrated International Women's Day with a high tea event. Attendees took home
various Country Kitchens resources and information. Nambour North Coast Division was invited to hold a stall
at the Healthy Ageing Forum held by the University of Sunshine Coast with the support of CK Buddy Katy. A
big thank you to Division President Patsy for her involvement in the day. The Country Kitchens stall generated
lots of interest from attendees and it was great to hear our 5 key messages continue to be supported by the
latest scientific research presented during the forum. Over in Gympie South Burnett Division a Country Kitchens
showcase was incorporated into the Proston Show. The carrot and pineapple cake was a hit with attendees!
Blackbutt Yarraman branch hosted a lovely cooking demonstration with the help of their CK buddy Aleks.
Participants enjoyed some rainbow frittata muffins and spinach, ham and egg rollups, both from our healthy
lunchbox recipe booklet.
In Northern Region: Freshwater branch were busy demonstrating some healthy lunchbox recipes for Playgroup
QLD with the support of their CK buddy Jemma. After a successful demonstration with St Andrew's Catholic
College last month, the branch ran a Hands on Nutrition Workshop with school parents, again with a focus on
healthy lunchboxes. The bean brownie was the overall favourite on the day. Over in Mt Isa, Copper City branch
incorporated a Country Kitchens showcase at the Friendship and Harmony Afternoon Tea. In Eton-Eton North
facilitator Letitia completed a showcase with a cooking demonstration at the branches International Women's
Day event.
Connecting women who have the power to heal their communities
Meet a Farmer
Spotlight
Paul Marsh - Marsh Butcheries
This month we would like to highlight Paul Marsh, owner and
butcher at Marsh Butcheries in Cairns. Below is a snippet from our
interview with Paul. For the full blog, head to our website (linked below).
Marsh Butcheries is located in Cairns and is a nearly century old family business! Marsh Butcheries began in
1926 and is in its fourth generation with Paul.
“Being a butcher is in my blood… taking over the family business comes with a strong sense of pride and
legacy. It was started in 1926 by my dads’ grandfather, who ran a few butcheries and pubs in Cairns. My dad
took over from my grandfather and built our current shop in 1970. I have a great opportunity to build on the
successes of my family in the business.”
The family owned butchery has built up a strong reputation with their customers, restaurants, suppliers and
farmers. Paul loves the social interaction of working with a variety of individuals, groups and businesses,
labelling it his favourite part of the job. The friendly service provided at Marsh’s is just one part of their great
reputation. The other is the quality of their meat which has a strong focus on local products.
“We have got our own cattle nearby which is great… we also source from local farms up in the tablelands…
knowing our suppliers gives me confidence in the products we are buying, as well as supporting our local
industry.”
The Cairns community is a multicultural hub, and this has led to the butchery stocking a variety of alternative
cuts and meats to suit all kinds of cuisine.
“Our goat meat is one of our most famous products and comes from Richmond in Central West Queensland.
It is primarily used for Indian curries and they prefer it to be butchered on the bone as it provides greater
flavour to the dish.”
This customised service and quality product is what separates Marsh Butcheries from more commercial
stores and has made products like their goat, house smoked bacon and hams famous.
“We can tailor cuts to your specific needs, where the larger
stores don’t have the personal touch to make that happen. We
also have tighter specifications on what we buy and sell.”
Paul encourages us all to try those alternative or cheaper cuts
of meat, as they will pack the most flavour. During the interview,
Paul also let it slip to us that despite being one of the premier
butcheries in Queensland, he still loves anything crumbed!
“I know a lot of butchers might not be too happy with me saying
that. But I love a crumbed steak or crumbed chicken! My kids’
favourite is a crumbed chicken wrap with salad.”
If you are feeling inspired, head to your local butcher and try
our cauliflower crumbed chicken recipe, a healthy take on
an Aussie favourite. To read the full blog, and to learn more
about Marsh Butcheries, head to our website: https://www.
qcwacountrykitchens.com.au/meet-paul-marsh-butcheries/
qcwacountrykitchens.com.au
Recipe
Corner
Recipe Corner
Thai Fish Cakes
Serves: 4-5 Prep time: 20 minutes Cook time: 10-15 minutes
1 serve per portion
INGREDIENTS
300g sweet potato, boiled and mashed
425g canned tuna in spring water
2 spring onions
4 sprigs coriander
½ red chilli, deseeded
1 egg
½ lime juice
Flour for dusting
METHOD
CHOP spring onions, chilli and coriander and add to a medium bowl with the mashed sweet potato, Mix well.
DRAIN tuna and add to bowl. Optional: You can use the same quantity of left over fish instead of tuna.
ADD egg and lime juice and mix until combined well
DUST a plate with flour, divide mixture into 8-10 small cakes and dust with the flour.
HEAT a frying pan on medium to high heat and add a spray of oil.
FRY the fish cakes in batches for 2-3 minutes on each side, until crisp and brown. Finish cooking fish cakes in the oven until
completely heated through.
SERVE with a garden salad.
Recipe courtesy of the Country Kitchens team
Connecting women who have the power to heal their communities
Healthy Cooking
Guidelines
Stay Healthy this Easter Long Weekend
Easter doesn’t have to be all about overindulging in chocolate eggs
and hot cross buns! Instead, make it a time to celebrate new traditions
with family and friends. Here are some ways to enjoy a healthier Easter
this year:
♦ Boil some eggs in different coloured food dye or paint the eggshells
for a colourful and healthy Easter breakfast or table snack.
♦ Make a scavenger hunt in the back yard with clues or treasures for
kids to find instead of easter eggs.
♦ Enjoy a traditional fish meal on Good Friday, with plenty of salads or vegetable sides. Stuck with leftover fish
on Saturday? No problem! Why not whip up some of our delicious Thai fish cakes for lunch. The recipe is
featured on the previous page.
♦ Don’t forget that it’s ok to enjoy some treats in moderation too!
Wishing you all a happy Easter long weekend from the Country Kitchens Team!
5 key messages for autumn
Get more fruit and veg into your meals
Eating seasonally is not only good for the planet, but it's good for your wallet too! Check out our produce
guide to see what fruits, vegetables and herbs/spices are in season this autumn.
Cook at home
One of the simplest ways to know what's going into your food is to cook at home. if you struggle to find the
time to cook a meal each evening, try doing some of the food preparation ahead of time. For example, chop
vegetables over the weekend or when you're less pressed for time to speed things up on the night!
Check your portion size
Eating slowly and mindfully can help to avoid overindulging. Some tips for eating mindfully are to eat without
distractions, slow your pace and really think about how the food looks, smells, tastes and feels in your mouth
and stomach.
Be aware of sugar in your drinks
If you were to have one 600mL regular soft drink every day for a year, this would equate to consuming 23
kilograms of sugar! Remember, water is always the best choice.
Sit less, move more
Sit less and move your way into the garden! Cooling temperatures in autumn make it the perfect time to get
out into the garden and get some physical activity into your day.
P 3236 6419 M 0417 539 663 A RFH, 11 Cleveland St, Stones Corner Q 4120 E countrykitchens@qcwa.org.au
qcwacountrykitchens.com.au
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