15 Easy food swaps and meal ideas Breakfast Instead of white bread (crumpets and English muffins), butter, jam, Nutella, processed breakfast cereals, pancakes and bacon, try: • Avocado, nut spread (not peanut), banana/cinnamon on rye bread • Have porridge (whole oats) and berries– sweeten with a small amount of maple syrup or honey • Organic scrambled / boiled eggs with herbs or turmeric • Avocado and smoked salmon on whole grain bread • Granola with Greek yoghurt and berries Lunch Instead of hot chips, frozen meals, white bread sandwiches (cold cuts), pasta/potato/Caesar salads try: • Vegetable frittata with salad • Salads with a variety of fruit and vegetables – also add brown rice, quinoa and nuts to be more filling – dress with oil and vinegar and spices (not storebought dressings); replace lettuce with spinach • Salmon cakes and salad • Lettuce wraps with salmon or trout, herbs and carrot/ cucumber Dinner Instead of pizza, pasta, hamburgers, red meat roasts try: Try one-tray bakes with fish, lean chicken and veggies (less washing up!) • Have minestrone soup instead of pumpkin soup – use a variety of veggies and herbs – count how many colours and types you can get in one soup • Replace side serves of pasta, white rice and potatoes with more veggies, salad or whole grains • Grill fish and veggies on the BBQ and service with a salad • Asian soups with salmon and greens Snacks Instead of chips, biscuits, cakes, chocolate, try: • A handful of nuts – roast them or buy roasted for some extra crunch and flavour • Kale chips – kale, olive oil and a small sprinkle of salt and roast in the oven • Toasted pita spread, carrots, cucumber with hummus or avocado dip • Mixed berries and Greek yoghurt • Grab a piece of fruit Drinks Instead of soft drinks and excessive alcohol, try: • Water with a squeeze of citrus or flavoured with cut up fruit • Mineral water • Green tea and organic coffee in moderation source: https://www.arthritisnsw.org.au/ Freshly made home cooked meals with local farm produce (including some we grow ourselves), and high quality sustainably sourced meats and seafood. We offer catering to a wide range of dietary requirements and offer a range of options each week to keep you healthy and happy. We provide meals to people who have NDIS or Home Care Plans (HCP). If you are on a Self-Managed plan, when you make an order, you will be issued with an NDIS or HCP compliant invoice. If you are Plan-Managed, you will pay 30% of the cost. We then liaise with your Plan Manager to recover the balance. “I have been enjoying Open Sauce Kitchen for the last 4 weeks. Ordering what they have to offer. I have found each meal, light and refreshing! The soups are exquisite and the desserts are divine. I found it quite easy to use their platform. You are able to order as much or little whatever suits your budget. Catherine is very friendly and approachable, speaks with a passion on what is available. Highly recommended ” Renee from Ormeau We’ve added a local delivery driver to our team who delivers our fresh and delicious meals every Friday. For further information please contact Catherine Eibner, on 0400 404 166 or www.opensaucekitchen.com Freshly made home cooked meals delivered to your door Ljɤ ڑ Ǹͅ ɤ ڑ Ǹ˷ ڑ Ǹ̻̻̇ͅ Τɤɒ ڑ ¡̇ ˰ɤ ڑ IǸͅ ɤ ڑ ŶǸɆˋǸʊɤ ڑ Ի¡IŶԼ ̻̇ͅڑ Τʧɒɤͅ NJɄ ȠɄʳʇɄ΄Ʉ Ʉ΄Ʉ̥ Ζ˧˗Ʉ ̓ ɴ˧ͣ ʳȳ ȠɄ ǹȠʳɄ ͔ ˧ ǹȧȧɄ̓̓ ǹɥɥ˧̥ ȳǹȠʳɄՏ ʳ˧ȧǹʳʳΖ ːǹȳɄՏ ˗͔̥ͣ ʇ͔ ʇ˧ͣ̓ ːɄǹʳ̓ Ր ¤˧Έ ȳ˧Ʉ̓ ʇ͔ Έ˧̥ lzԏ ł˗ȧɄ ǹ̛̛̥ ˧΄Ʉȳ ȠΖ Ζ˧̥ͣ Lǹ̥ Ʉ Ÿ̥ ˧΄ʇȳɄ̥ Տ Ζ˧ͣ Έʇʳʳ ˧˗ʳΖ ȠɄ ǹ̓ lzɄȳ ͔ ˧ ̛ ǹΖ ӬӨ ج ˧ɥ ͔ ɴɄ ːɄǹʳ ȧ˧͔̓ ̛ͣ ɥ̥ ˧˗͔ ΈɴɄ˗ Ζ˧ͣ ̛ ʳǹȧɄ Ζ˧̥ͣ ˧̥ ȳɄ̥̓ Ր NJɄ ͔ ɴɄ˗ ʳʇǹʇ̓ Ʉ Έʇ͔ ɴ Ζ˧̥ͣ Lǹ̥ Ʉ Ÿ̥ ˧΄ʇȳɄ̥ ͔ ˧ ̥ Ʉȧ˧΄Ʉ̥ ͔ ɴɄ Ƞǹʳǹ˗ȧɄՐ We are an approved Home Care Package (HCP) provider We believe everyone should be able to access affordable, locally made, nutritious meals. What is the process? 1 Apply via www.opensaucekitchen.com.au 2 Your Care Provider will receive the application for approval. 3 You will be notified when approved, and be able to place your order whilst only paying 30% upfront every time. We liaise with your Care Provider to collect the remaining funds. Scan the QR code to view our menu and to create your Open Sauce Kitchen account. 6/22 Mavis Court, Ormeau Riverstone Crossing, Maudsland 0400 404 166 www.opensaucekitchen.com.au How does it work? Once approved by your Care Provider, you will only be asked to pay 30% of the meal cost upfront when you place your orders. We then liaise with your Care Provider to recover the balance.
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