Munch Monthly - QCWA | Country Kitchens

Monthly
                                                                               Munch
qcwacountrykitchens.com.au                                                                     JUNE 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: Our Level 4 hands on nutrition workshop training in Toowoomba was attended by
facilitators in Darling Downs, Border and West Moreton Divisions. The new training day was a success and
it was great to have facilitators from different divisions come together to share their stories. Miles branch
facilitators set up a static display at the local show last week, with plenty of information about the program and
5 key messages for attendees to take home. HPTL Lindsey attended the Esk show with new Country Kitchens
facilitator Sue and some helpers from Esk Branch. Attendees enjoyed two recipe demonstrations with taste
testers to sample, both of which were a hit! Well done on a successful event ladies. Western division facilitators
set up some colourful showcases promoting the Country Kitchens 5 key messages with a local play group and
P&C group. The Charleville show was a great success with facilitator Su setting up an eye catching stall for
QCWA and Country Kitchens. The crowds thoroughly enjoyed the recipe demonstrations and the sugary drinks
display was a great conversation piece. Thank you Su for all of your hard work!
In Central Region: We also ran a Level 4 HONW facilitator training for Capricornia and Port Curtis Divisions.
Facilitators came together to learn all about how to run our hands on nutrition workshops. Our Emu Park
facilitators had a busy weekend in mid-May. On Friday they kicked things off with a craft workshop for branch
members where participants made felt fruit and vegetable models and enjoyed a healthy afternoon tea. Then
on Saturday they held a showcase with delicious taste testers outside Drakes Supermarket. This was followed
by a stall at the Emu Park Markets on Sunday where they showcased healthy breakfast recipes including
chickpea, corn and zucchini fritters and pear pancakes. Well done ladies on a fantastic weekend! Mt Morgan
branch held a very successful cooking workshop resulting in new members for the branch. Head to the back
page for more details and pictures from the day. Mt Larcom branch catered for the Capricornia Division
meeting with a healthy lunch filled with delicious CK recipes. Maleny facilitators set up a wonderful display at
the Maleny Show last weekend generating lots of interest from local attendees. Yandina Branch continue their
'Craft, Cuppa and Chat' mornings sharing healthy CK recipes for morning tea. Blackbutt Yarraman branch held a
successful mini market for Mother's Day with a sugary drinks display and CK cookbooks for sale.
In Northern Region: Mackay facilitator Naomi held another very successful cooking workshop through her
partnership with Mind Australia. This month participants made our delicious savoury mince recipe. Check it
out on our website! The team and many of our Northern region facilitators are busy planning some fantastic
Country Kitchens stalls and activities for both the Atherton and Townsville Shows. If you’re in the area, come
along to learn all about our 5 key messages and how easy cooking healthy delicious meals can be! The CK
team are looking forward to travelling to Bowen for the Mini Northern Region Conference this weekend. We
hope to catch up with many of our facilitators, meet members and share some updates and new program
resources with all.

                Connecting women who have the power to heal their communities

Fabulous Facilitator
 Spotlight

Sandy Machan, Emu Park Branch
This month we would like to highlight one of our Fabulous
Facilitators in Capricornia Division. Keep reading to find out what
inspired Sandy to get involved in the Country Kitchens program.
My name is Sandy Machan and I am a member of Emu Park branch in Capricornia Division. I have been a
Country Kitchens facilitator for just over 12 months now and I have recently completed my facilitator training
up to Level 4 of the Country Kitchens PATHway.
I grew up in Emu Park with my grandmother who was a founding member of the Emu Park QCWA, so I knew
that one day I would join myself. I always wanted to get back to Emu Park to retire so I made it my mission to
join. I was previously a member of East Palmerston branch in North Queensland before retiring.
My absolute passion for cooking made it a no brainer to join the Country Kitchens program as soon as I
heard of it. I deliver the program with my partner in crime and fellow Emu Park branch facilitator Vicki. At
every branch meeting we share the Monthly Munch with members, highlight the 5 key messages, and give
our branch an update on past and upcoming Country Kitchens activities. We also usually provide a delicious
Country Kitchens recipe for morning tea on the day!
Together, Vicki and I have delivered a range of activities across the Division. Recently we approached the
local supermarket Drakes and set up a Country Kitchens display with taste testers to catch the shopping
rush one Saturday morning. The stand was a great success and we sold our entire stock of cookbooks! The
following day we also held a stall at the Emu Park Markets to demonstrate some healthy breakfast recipes.
We had lots of great comments on the day about our set up and the food. In March, we catered for over
30 people at the Capricornia Division Executive meeting with a range of Country Kitchens recipes to great
success. We also assisted at a cooking workshop for residents at Oaktree Retirement Village in Norman
Gardens.
Outside of the QCWA I am the secretary of the Emu
Park Ladies Auxiliary and have often been asked to
cook for the local Men’s Shed if they are having a
function. Aside from cooking, I really love a lot of crafts,
but I would have to say my passions are hand stitching
and card making.
I guess my strength is determination. I will never give
up on something I am passionate about so I will always
try to get my message out there where I feel it would
help. I would really love to expand Country Kitchens
out into the Emu Park community more broadly. I have
already been approached by the local Girl Guides to
talk to their group about the program and I endeavour
to get healthy lunchbox ideas out to the country
schools in the area. However, everything I do comes
back to the people around me, and I could not do it
without everyone's help... teamwork equals dream
work!

                                     qcwacountrykitchens.com.au

Recipe
Corner
Cooking with Herbs and Spices
Learning to cook with herbs and spices will make your food taste better, smell better and be sure to impress
family and friends. By adding herbs and spices to our dishes, we add flavour without the need for excess salt
or sugar. Herbs and spices can be used fresh or dried and can often be easily grown on a spare windowsill
or balcony. We know the dried herbs and spices section of your local market may be overwhelming, so here
are our picks for the absolute must-have dried herbs and spices for your pantry!
• Black pepper: you will likely reach for this in almost every savoury dish. Tip: whole peppercorns preserve
  their flavour longer than pre-ground pepper
• Cumin: a staple in Latin American, Middle Eastern and Indian dishes
• Oregano: perfect to add extra flavour to pizzas, pastas and olive oil based marinades. A fundamental in
  Mediterranean cooking
• Thyme: a must for roasts and casseroles
• Paprika: a staple for any Mexican dish. Try adding a sprinkling onto roasted potatoes or your morning eggs
  for extra flavour
• Bay leaf: use in soups, stews and curries
• Chili flakes: for anytime you want to add a little bit of heat to your dish
• Cinnamon: the hero of many baking dishes, a great way to add flavour while reducing sugar
• Ground ginger: adds a zing to both sweet and savoury dish

Recipe Corner
Cauliflower and Curried Lentil Soup
Serves: 4 Prep time: 10 minutes Cook time: 30 minutes

      2 ½ serves per portion

INGREDIENTS
1 cauliflower, trimmed of leaves, chopped roughly
2 tablespoons extra virgin olive oil
2 teaspoons fennel seeds
1 cup red lentils
3 tablespoons curry paste
1 L vegetable stock, salt reduced
½ lemon, juiced and zested
METHOD
PREHEAT oven to 180oC. Line baking tray with baking paper.
HEAT large pot with remaining oil, add lentils and stir through curry paste, adding vegetable stock and bring to slow boil.
Simmer for 25 minutes until lentils are cooked through.
TOSS the cauliflower in a bowl with ½ the oil and fennel seeds until evenly coated.
ARRANGE cauliflower over baking tray in single layer and roast in oven for 15 minutes.
COOL cauliflower slightly, add to deep jug to blitz with stick blender until smooth.
ADD cauliflower to cooked curried lentils and stir through with lemon juice and zest.
                                                                               Recipe courtesy of the Country Kitchens team

                  Connecting women who have the power to heal their communities

Healthy Cooking
Guidelines
Mt Morgan Hands on Nutrition Workshop
Check out what Mt Morgan branch has been up to! Facilitator Arlene recently hosted a hands on nutrition
workshop with a group of local community members at the Mt Morgan Welfare Bowls Club. Arlene discussed
the 5 key messages and highlighted the amount of sugar found in popular drinks. Participants then got to
work in the kitchen and came together to share a delicious healthy lunch. The workshop was covered in the
local newspaper and resulted in 8 new members for the branch! Check out some photos below.

5 key messages for winter
Get more fruit and veg into your meals
If you can't get your hands on the fresh fruit and veg you are looking for this season, now is the perfect time
to turn to canned or frozen produce! Both options are equally as nutritious as fresh. For canned veg, make
sure you look for no added salt varieties and for canned fruit, opt for in juice not syrup.
Cook at home
Soups are the ultimate comfort food for winter! They are quick, easy, full of flavour and best of all, are a great
opportunity to get more vegetables into your day. Try our cauliflower and curried lentil soup, or head to our
website for more soup inspo!
Check your portion size
Evidence suggests that the size of plates, spoons and glasses can subconsciously influence how much food
someone eats. For example, larger plates can make food appear smaller and lead to overeating.
Be aware of sugar in your drinks
DItch the sugary drinks this winter and opt for herbal teas instead! If you like something spicy and warming
we recommend ginger tea. For a minty and refreshing flavour, our go to is peppermint. And for something a
bit different that satisfies the sweet tooth, why not try some licorice tea.
Sit less, move more
We are lucky to have over 1000 national parks, forests and other protected areas within the state. Head to
the Queensland Parks website to find a walking trail near you: https://parks.des.qld.gov.au/

        P 3236 6419 M 0417 539 663 A RFH, 11 Cleveland St, Stones Corner Q 4120 E countrykitchens@qcwa.org.au

                                    qcwacountrykitchens.com.au