Banana and strawberry smoothie

Serves 2



1 ripe banana

100 g frozen sliced strawberries

1 1/2 scoops of strawberry sorbet

1 1/2 scoops of vanilla ice cream

1 cup skim lactose-free milk


Separate frozen strawberries and cut into small pieces

Peel banana and cut into chunks

Put half the strawberries, banana, sorbet and ice cream into a blender

Add the milk, put blender lid on, pulse first to mix then blend until smooth

Put the other half of the strawberries, banana, sorbet and ice cream into the blender

Blend until smooth. Add extra milk if it is too thick.


Zucchini, bacon and feta fritters



6 medium zucchini

2 medium potatoes

3 eggs

300 g diced bacon style pieces

100 g crumbled feta cheese

1/2 cup of parsley

4 tbsps olive oil

3/4 cup plain flour


Line a large bowl with a double layer of paper towel, using enough to fold over at the top

Cut ends off zucchinis and grate into bowl

Peel potatoes and grate into bowl

Fold paper towel over grated vegetables and press to absorb excess moisture

Crack eggs into a clean large bowl. Beat until yolks and whites are just mixed.

Cut parsley finely

Add zucchini, potato, bacon, parsley and feta to the bowl with eggs. Stir to coat vegetables and bacon with eggs.

Add olive oil to two non-stick pans, coat surface, heat pans to medium-high heat

Add flour gradually to zucchini mixture in bowl, stirring to coat.

Put four large spoonfuls of mixture in each pan, flatten. Cook fritters for about 5 minutes on each side or until well browned.

Take fritters out of pan and put on a warm plate, cover with foil to keep warm.

Repeat until all mixture has been cooked.

What to do in a car crash

Here is a link that tells you what to do if you have a car accident in NSW, Australia

What to do in a crash

The following article is from the Roads and Maritime Services NSW web site:


Most of us are fortunate enough to have little experience of the crunching reality of a prang.

But if the unthinkable did happen, you’ll need to be able to think clearly and rely on more than what you’ve learned by watching smash-ups in the movies.

Changes to tow-away only crashes

As part of the NSW Police commitment to streamline processes for motorists, reduce danger to road users and manage crashes more efficiently, motorists involved in tow-away only collisions can organise their own tow and leave the area if no one is injured, all parties have exchanged particulars and no one is under the influence of drugs or alcohol. However, the crash must later be reported to the Police Assistance Line on 131 444. Drivers no longer need to report minor collisions which do not require a tow away, even for insurance purposes. For more information visit the NSW Police website.

A step by step guide

Here’s the official procedure to follow in the case of a crash.

Step 1

Stop! Don’t keep driving. If possible, use your indicator lights, hazard lights or headlights to warn other drivers and light up the scene if it’s dark.

Help anyone who’s been hurt and call an ambulance if there are serious injuries.

Don’t move anyone who’s been injured unless they are in immediate danger or need first aid. If someone has to be moved (if they’re in danger), support broken limbs and be careful not to twist their back or neck.

For someone wearing a helmet, lift the visor but don’t remove it unless the person is vomiting or has stopped breathing. When removing a helmet, have one person support the head and neck, while another gently lifts the helmet off from the back.

Step 2

You have to call the police if anyone’s killed or hurt, or if the other driver fails to stop or swap details. If the other driver seems like they might be drunk or high, or there’s considerable damage to things other than cars, you also have to call the police. If nobody’s injured and everyone involved has exchanged their details, you can arrange your own tow and leave the area, then report the crash later to the Police Assistance Line on 131 444.

Step 3

Once you’ve made sure everyone’s okay, it’s time to swap details. You’ll both need:

  1. Date, time and location of the crash
  2. The other driver’s details, including: full name and address
  3. The other car’s rego number, make and model
  4. The car owner’s full name, address and contact numbers (if the driver is not the owner).

If possible:

  1. The name and contact details of a willing witness
  2. The name of the police officer, their police station and contact details (if the police attend the crash)
  3. The name of the car owner’s insurance company, type of policy and policy number.

Being in a crash is always stressful, even if it’s minor. To make sure you remember what details to get from the other driver, it’s a good idea to leave a copy of the above list in your glovebox.

Step 4

If your car needs to be towed, take all of your personal belongings out of the car and wave goodbye. In NSW, it’s your choice of who tows your car and what mechanic it gets taken to. So you should always have a good mechanic in mind and keep contact details for them in your car just in case.

Step 5

Call your insurance company as soon as you can and make a claim (many of them do the whole thing over the phone, without the hassle of reams of paperwork). Then keep in touch with them to keep track of how your repairs are progressing.

Important: Crashes are very stressful for everyone. Both you and the other driver will be pretty shaken up, so it’s important that you keep calm and try not to get emotional. Even if the other driver’s aggressive – don’t rev them up or the situation could get out of hand very quickly.

Tandoori chicken pieces

Serves  6 – 8



1 kg pack of chicken breast fillets

3 tbsps tandoori paste

3 tbsps Greek yoghurt or mango chutney


Put tandoori paste in a large rectangular baking dish

Add yoghurt or mango chutney, stir to mix

Cut chicken into large chunks (2-3 cm square), put in dish

Stir chicken gently to coat all sides then spread out evenly

Slip a large oven bag over the dish (it will remain open at one end)

Put dish in fridge for up to 2 hours

Preheat oven to 200oC

Put dish in oven with oven bag still in place to prevent splattering

Cook for 45 mins

Removing stains

Blood stains

  1. If at all possible, treat the stain before it dries
  2. Pour two cups (500 mL) cold water (from the fridge) into a large container
  3. Add one tablespoon of dishwashing liquid. Stir gently to mix
  4. Soak a chux cloth in the solution, wring out excess solution and gently sponge the stain, turning the cloth regularly
  5.  Rinse and wring out the cloth then gently blot excess liquid and foam
  6. Repeat steps 4 and 5 several times, rinsing and wringing out the cloth regularly
  7. When you can no longer see the stain, use plain cold water and a new  cloth to rinse/blot excess liquid and foam

If the stain was on clothing, wash the clothing straight away in the washing machine using cold water

If the stain was on upholstery, only get the upholstery as wet as is necessary to remove the stain. Blot the upholstery as dry as possible after treating

Spaghetti bolognaise

Serves 4



2 tbsp olive oil

500 g extra lean beef mince

1 carrot

1 zucchini

1 bottle (500 mL)  pasta sauce

1/2 packet (250g) spaghetti

Parmesan cheese



Add olive oil to a non-stick pan, coat surface, heat pan to medium heat

Add mince to pan, cook, breaking up lumps

Peel and grate carrot, grate zucchini

Put hot water in a large pot, add a pinch of salt, bring to the boil

When mince is cooked, spread carrot and zucchini evenly over top of mince then stir to mix

Add pasta sauce to pan, stir to mix

Allow mince to simmer while spaghetti is cooking

Add spaghetti to pot and cook for time stated on packet

Drain spaghetti in a colander

Spoon spaghetti into bowls, top with mince

Sprinkle Parmesan cheese on top


Easy Shepherd’s Pie

Serves 4



2 large potatoes

2 tbsp olive oil

1/2 onion

500 g extra lean beef mince

1 jar bottle (500 mL) Dolmio pasta sauce

250 g frozen mixed vegetables

4 tbsp grated tasty cheese



Put hot water in a large pot, add a pinch of salt, bring to the boil

Peel potatoes, cut into small pieces, add to pot and boil until well cooked

Add olive oil to a non-stick pan, coat surface, heat pan to medium heat

Peel and chop onion finely, fry until softened

Add mince to pan, cook, breaking up lumps

Put frozen vegetables in a 500 mL cup or bowl, fill with boiling water to thaw

When mince is cooked, add Dolmio sauce to pan, stir to mix

Drain vegetables, add to pan, stir to mix

Allow to simmer until potatoes are prepared

Preheat the oven to 180C

Coat the inside of 4 ramekins with olive oil and sit on baking trays

Drain potatoes in a colander, return to pot, add 1 tbsp butter and a small amount of milk. Mash potatoes, adding milk sparingly so the mash is fairly dry

Spoon 1/4 of the mince mixture in to each ramekin (about 2/3 full)

Top each with mashed potato

Sprinkle 1 tbsp grated cheese on top of each

Bake for about 20 mins until the cheese is starting to bubble and brown and the mince can be seen bubbling  at the edges.