The Swell May 2015

THE
SWELL
TIPS ON HOW TO TACKLE
FUSSY EATERS
8
SIMPLE THINGS
YOU CAN DO TO
MOTIVATE YOUR KIDS
PRICELESS GIFTS
FOR YOUR MUM
THIS MOTHER’S
DAY
A Delicious and Easy
Chicken Quesadillas Recipe
BROUGHT TO YOU BY SOUTH COOGEE PUBLIC SCHOOL • MAY 2015

putting your neighbours to work

From The Editor
Welcome back to all the parents,
staff and students after the
Easter break.
Contents
√√
Chit Chat keeps us up to date
with what’s on this month.
√√
8 simple things we can do to
motivate our kids.
√√
A delicious chicken quesadilla
recipe.
√√
It is Mother’s Day so its time to
treat our mums to something
special – priceless gift ideas!
√√
Dr Joanna McMillan gives us
tips on how to tackle fussy
eaters.
√√
Miss Mitsoulis from 5/6S hits The
Swell Hot Seat.
√√
We meet Adam Stott from
the innovative and fresh living
herb company, Poppin Pods
– this month’s Supporter in the
Spotlight.
We hope that you all had a great holiday
and are looking forward to a busy, funfilled
term ahead.
To help you to get back into the swing
of things this month’s issue of The Swell
features a great article on how to get
your kids motivated and help them
achieve their goals.
We also have a range of other great
articles including a special Mother’s Day
feature full of thoughtful gift ideas that
might inspire our kids to do something
meaningful for their mums this Mother’s
Day.
I recently took my three girls to see the
new Cinderella movie and the message
that her mother gave to her on her
death bed truly inspired me. She made
Cinderella promise to always remember
just three things; to have courage, to be
kind and to believe in just a little bit of
magic.
I think that Cinderella’s mum was a wise
woman.
If we can do nothing more as parents
than to teach our kids to have courage,
to be kind and to believe in just a little
bit of magic then I think we will be
doing a good job.
To all the mothers, grandmothers and
other special people who fulfill a mothering
role in our kid’s lives - Happy Mother’s Day. I
hope that it is lovely and full of joy.
Best regards,
GEORGINA SENES
Created, Designed & Delivered By...
themillenniaproject.com
For All Advertising Enquiries Call 1300 900 171
PG. 3

Dealing with
Fussy Eaters
“I don’t like it” has to be the phrase that drives parents crazy all over the planet at meal
times. When I talk to parents about their children’s eating one of the most common
questions I get is how to deal with fussy eaters. So let’s attack it here.
First of all recognise that all kids will go through
a phase of being fussy about food.
Most often this happens around toddlerhood and
is largely explained by the fact that they realise they
have some control over food. As humans we also
have an innate distrust of new foods. After all in the
wild they could be poisonous. We would have to
learn which foods to eat and which made us sick.
That genetic coding remains with us and children
will instinctively say they don’t like something if it’s
new. Most kids will get over this phase, but there are
some kids for whom this becomes a deeply ingrained
problem.
A friend confessed to me that one of her kids will only
eat breakfast cereal. He was about 8 at the time and
while his 3 siblings tucked into the family dinner, he
would pour himself another bowl of cereal. Another
reported to me that her son will frequently miss
dinner and then ask for a honey sandwich later - he’s
learned that if he waits a while Mum will give in and
give it to him. These problems may look on paper as
being ridiculous and it’s easy to blame the parents.
The trouble is at the front line of parenting we are all
at times guilty of taking the less troubled road and
caving in to what the child wants. We spend the first
coupe of years of their lives trying to get enough food
into them to make them sleep well etc that it can be
hard to break out of the mentality that giving them
something is better than letting them starve.
So there is our first lesson. No child is going to go
hungry for long. As parents we need to stand firm at
times and we need to learn that saying no to eating
requests is OK and indeed necessary at times. I have
one son who is just more interested in food and thinks
about it a lot more than the other. While I’m cooking
he is in and out of the kitchen asking for a snack and
gets irate when I say “no you can wait for dinner”.
But should he manage to pinch something without
my knowing, or on the odd occasion when I cave and
give him a snack, inevitably he won’t eat as much
once dinner is on the table. If it’s a night where the
meal is something new, or not one of his favourite
PG. 6
meals, I have zip chance of getting him to try it. The
“I don’t like it” battle is on. Make sure your kids are
hungry by mealtime and you stand a far better chance
of encouraging good eating and trying of new foods.
Secondly get them involved in the making of the
new meal.
If they’ve been in the kitchen and helped in some way
with the preparation then it doesn’t all look so new
once it’s on the table. For fussy eaters this is crucial
as it helps them to feel they have some control over
their food. You may also learn why it is they don’t like
some foods by chatting with them. Some kids are very
sensitive to texture. Cook carrots and they’ll spit them
out, but give them a crunchy raw carrot and they’ll
happily munch away. Others are lazy in their eating.
My eldest son hates chewing meat, but give him a
homemade burger or meatballs and he tucks in. This
doesn’t mean I never give him meat but it does mean
I understand what is going on and can gradually shift
him towards a broader range of foods. I make sure
I don’t overcook meat making it tough, and I cut
it up into mouth-size pieces and encourage him to
mix it with other foods on the plate to create tasty
mouthfuls.
Try mixing new foods with familiar favourites.
I made a new chicken dish on the
weekend, but I served it with my
kids favourite - sweet potato and
carrot mash with peas. They ate
it no problem after the first few
mouthfuls. Try mixing new
vegies into a familiar dish like
a lasagne or a pasta dish.
I am also frustrated with kid’s
menus when eating out.

We will never encourage our kids to broaden their
eating palate if all they are ever offered is chicken
nuggets, spag bol or ham and cheese pizza. When
you travel in Europe it is rare to be offered a kids
menu. Kids simply eat smaller portions of what the
adults are having. I try to put that into practice here.
I’ll never forget the amazed look on a fellow diners
face as she watched my then 3-year-old eating one
of my mussels. Never tell your kids “oh you won’t like
this” before they have even tried it. Let them try and
let them make up their own mind. We have a rule in
our house that the kids must try everything on their
plate, and then if they really don’t like it they can
leave it. The exception is when they say they don’t like
the whole meal and then I do descend into bribery
and corruption to get them to eat something! None
of us are perfect all of the time, so don’t be too hard
on yourself if you do the same.
Finally if you are worried about the limited menu
of your child, then see a professional to help you
to work out a plan.
Dietitians are a good first port of call, and for deeply
ingrained problems there are specialist
paediatric dietitians at children’s
hospitals. But one thing is certain
if you keep giving in to their
demands as to what they
want to eat, you’ll be
fighting this battle
for a long time
to come. Gentle
encouragement
and minimal fuss
is the parent’s
mantra for
good eating.
Dr Joanna McMillan
Registered Nutritionist and Accredited Practising Dietitian.
For more information on 'The Dr Joanna Plate' go to www.drjoanna.com.au, your trusted nutrition and healthy lifestyle hub.

PG. 9

GIFTS
"When you are a mother, you are never really alone in your thoughts. A mother always has
to think twice, once for herself and once for her child."
Sophia Loren
The day that celebrates the essence of a mother is
Mother’s Day. It’s an occasion to be cherished and to
be celebrated. A mother’s selfless love is the epitome
of all feelings that one human being can have for
another. As the old adage goes “There is no love like
a mother’s love”.
A mother is constantly thinking of her family, of her
children, they are never far from her thoughts no
matter how grown up they get or how far away they
live.
That is why on Mother’s Day it is so nice to be able
to treat your mother to something special and to give
her a gift that comes straight from your heart.
With a bit of thought and effort you will be amazed
at some of the priceless gift ideas that you can come
up with that will delight your mother and make her
feel as treasured as she really is.
A jar full of compliments
Fill a glass jar with colourful slips of paper that you
have written something that you love about your
mother on. Get the whole family to contribute. It can
be anything from “I love the way you always know
what is wrong” to “I love your lasagna” or “I love
how you really do think that you’re a good dancer”.
All mothers love to be recognised for the things that
they do that make their family happy and a jar full
of compliments is something that every mother will
keep forever.
Update your mother’s play list
Mother’s are notoriously busy doing things for
everyone else so often lack the time to do seemingly
simple things for themselves like updating their
playlist. A great surprise for your mother would be to
download all of her (not your) all time favourite songs
and create different playlists for her. Most mums will
be completely touched by the thoughtfulness and
time involved – plus they will have some new tunes
to listen to on the school run!
PG. 10
Breakfast in bed (or at the table)
It is an oldie but always a goodie. Treat your mum to
her favourite breakfast and serve it however she likes
it best – in bed, in the garden, at the breakfast table.
A thoughtful note and some flowers along with her
coffee or tea of choice will give you extra brownie
points for sure.

Make her a collage or a photo album of memories
There are few things that a mother loves more than
photographs of her children. Collect both old and
recent photos of you and your family and create a
memory collage or album for your mother. She will
love to look back on old photos and remember the
stories behind them.
A weeks worth of dinners
One of the challenges that every mother faces is
coming up with dinner ideas that are healthy, time
efficient and that the whole family will eat. Give some
thought to a weeks worth of dinners that you and the
rest of your family can plan, procure and produce so
that your mother can have a much needed week off
dinner duty.
Peace and quite
Most mothers wear a number of hats every day - chef,
chauffeur, tutor and family peace keeper to name
a few. Give your mother a day off having to settle
disputes and listen to sibling bickering. There is no
greater gift that any mother could want more than
an argument free day. Give your mum a drama-free,
peaceful Mother’s Day.
“A mother’s arms are made of tenderness and children
sleep soundly in them.”
Victor Hugo

Looking forward to seeing you all there...

McGrath
When is the best time to sell?
by Bernadette Summers
This is a question that I get
asked a lot and the answer is
simple - When you are ready!
If you are ready to sell then
there is no time like the
present. Given the state of the
current Sydney real estate
market now is a great time.
We have more buyers than
we have sellers!
Spring has traditionally been the
favourable period in the year to
sell a property but if everyone else
is thinking spring then there will
be an abundance of choice. This
is great for the buyer theory of
‘Supply and Demand’ but not so
great for the vendor.
The best price for a property
is achieved through lack of
competing homes on the market
– that is why now is such a great
time to sell.
Lack of property competition in
the market place is a benefit that
sellers rarely take into account
and it does have a positive impact
on the final sale price making it
something important to consider
when deciding when to list your
property.
My job as your agent is to create a
strategy that brings a multitude of
buyers to view your property hence
creating a competitive campaign.
RECENT SALE – PRESENTATION IS KEY!
We know where the buyers come
from but we don’t know where the
BEST buyer comes from!
Auction clearance rates are still
outstanding across the Sydney
Metropolitan area at 90% in the
last week (25/4/15).
Bernadette
SOLD 3 BED, 1 BATH, 1 LUG - TWO WEEKS BEFORE AUCTION
(AUCTION was scheduled 9.5.15) - 1/45 BYRON STREET, COOGEE
INTERESTING FACTS ABOUT THE SALE
Property was presented beautifully, freshly painted and had great street appeal
• Bought by a local family who live in the immediate area.
• Record price was achieved.
• 100 buyers came to inspect the property over four inspections.
• Campaign was over a holiday period but still achieved a phenomenal outcome for the vendor.
If you are considering selling your property the current market is
strong with qualified buyers who missed out on property looking to
purchase right now.
e bernadettesummers@mcgrath.com.au
p 02 8622 4543
m 0408 115 672
www.mcgrath.com.au
PG. 13

8QUICK AND SIMPLE WAYS TO
Motivate your
Child
Here are 8 quick and simple things that any parent can do to help motivate
and inspire their child whether it is at school, at home, in the playground or
in life in general.
1Review Rewards:
Although it can be tempting to use
bribery to motivate your child to
do things it’s not a great idea. This
quick fix solution can backfire in the
long run. Studies have shown that
children tend to lose interest in things they
are doing if they are not getting “rewarded
for it”. It’s alright to offer rewards for good
work as long as it is something that is done
occasionally and does not become expected.
Try instead to make your child interested in
what they are actually doing and not the
promise of a reward at the end of it.
4
Celebrate Achievements
It does not matter how
small the improvement is it
is worth acknowledging and
celebrating. This will help to
keep your child motivated and
will make them strive to do even better. This
does not mean you need to buy a gift or
a reward it simply means that you need to
verbalise how pleased you are and how proud
you are of your child’s achievements.
2Communicate with your
child
One of the most effective ways
to motivate any child is to
involve them in productive and
meaningful conversations. By
nature children are curious creatures so use
this trait to your advantage. Ask questions,
tap into areas that interest them and use this
as a tool to motivate them in other areas.
3Set Goals
Setting goals is key to any success
for both adults and children. From
an early age teach your children
about the importance of setting
goals and working towards
achieving them. Encourage your child to set
both short and long term goals – ensure they
are age appropriate and realistic!
PG. 14

5Reduce Anxiety
It is only normal for parents to
sometimes lose their cool and
overact to a situation. After all
we are only human. However
it is really important that we try
not let our own anxiety and insecurities have
a negative impact on our kids. Try to avoid
forcing your child to do something and resist
the temptation to be overtly controlling. A
child is not going to motivated to achieve
something if they are being forced to do it.
Showing your child guidance, support and
assistance will have a much more positive
effect on their motivational levels.
6
Let your child make decisions
One of the best ways to motivate
a child and help them to learn
is to allow them to make their
own choices. This allows them
to learn from their experiences
and at times learn from their mistakes. It is
important to let our children learn about
consequences. Stop nagging for them to
finish their homework – instead let them go
to school with it incomplete and learn from
the experiences. Chances are next time the
homework will get done without you needing
to pester.
7
Get Excited
Parents are often so busy just
trying to get through the day
that it becomes easy to forget to
stop and show genuine interest
in our child’s stories, work or
achievements. Take the time to show proper
enthusiasm for what your child is telling or
showing you - this will help to keep them
enthusiastic and motivated.
8
Be Inspiring
We all know that a parent is
a child’s best teacher and one
of their most important role
models. Show your child that you
are motivated in many different
areas of your life. Help to inspire them to
try new things, to challenge themselves, to
explore new ideas and to at times take risks.
The best way to do this is to lead by example!

Welcome back to The Swell Hot Seat – the first for Term 2!
This month we sit down with the lovely Ms Stephanie Mitsoulis
from class 5/6S
Ms Stephanie Mitsoulis
: Hi Ms Mitsoulis and welcome
SWELL
to The Swell Hot Seat. Tell us a bit about
your childhood. Where did you grow up
and what is your favourite childhood
memory?
Ms Mitsoulis: When I was younger I lived
on the North Shore and went to Willoughby
Public School for a few years before moving to
the Eastern Suburbs and finishing my primary
education at South Coogee Public School.
My favourite childhood memory is spending
summers at the beach with friends.
: When you were growing up
SWELL
what did you want to be?
Ms Mitsoulis: A part of me always wanted
to be a teacher. I would actually come home
from school and get my sisters to do their
homework and pretend to be their teacher.
: What do you love the most
SWELL
about being a teacher?
Ms Mitsoulis: I love seeing my students
make progress, whether it be in subject areas,
the creative arts or their friendships and
relationships. It’s really nice to be a part of and
share in their achievements.
: What is the hardest thing about
SWELL
being a teacher?
Ms Mitsoulis: I think the hardest thing is
saying goodbye to a class at the end of the
year.
: If you could go on a dream
SWELL
holiday anywhere in the world where
would you go and why?
Ms Mitsoulis: That is a tough question! I love
to travel and have so many places left that
I want to visit around the world. One of my
favourite places would have to be the Greek
Islands. My family is from Greece and it feels
to me like a home away from home, so rich in
culture, history and a great sense of community
-not to mention the breathtaking coasts and
sunsets.
: What is the naughtiest thing that
SWELL
you have ever had a student do?
Ms Mitsoulis: Once a student brought a live,
ginormous spider in for news and thought it
would be fun to chase others around with it
in the playground. It was hard to explain why
this was not appropriate without twitching or
squirming.
:What is your top piece of advice
SWELL
for the kids at South Coogee Public School?
Ms Mitsoulis: Be yourself, everybody else is
already taken.
:Thanks so much for your time Ms
SWELL
Mitsoulis it has been great getting to know
you better.
Thank you!
PG. 16

Planning ahead:
Saving for your kids’ education
It can be daunting when you consider how
much the education of your children could cost,
so starting to save now is a wise move.
The Avenue
Frances St
Some investments, such as bank accounts, can
be held in the child’s name, whilst shares and
managed funds can be purchased by an adult
acting ‘as trustee for’ the child.
To discuss a strategy to save for your children’s
education, drop in to MLC Advice Randwick
for coffee or give me a call.
Alison Road
Cameron McAusland, Financial Adviser
Suite 6, 201 Alison Rd, Randwick.
Contact MLC Advice Randwick
on 02 9398 2722 or
randwick@mlcadvicecentre.com.au
Belmore Road
Avoca Street
Victoria St
Albert St
Pitt St
Cameron McAusland and MLC Advice Randwick Pty Ltd are authorised representatives of GWM Adviser Services
Limited trading as MLC Advice ABN 96 002 071 749, AFSL No 230692 (GWMAS), Registered Office at 105–153 Miller
Street North Sydney NSW 2060. GWMAS is part of the National Australia Bank Group of companies. MLC Advice
Randwick Pty Ltd is not part of the National Australia Bank Group of Companies. National Australia Bank does not
guarantee or otherwise accept any liability in respect of MLC Advice Randwick or GWMAS.
JB33099 (653782 Expert Financial Advice Randwick Advert) V4.indd 1
20/03/15 2:48 PM

PG. 18

PG. 19

S
UPPORTER IN THE
POTLIGHT
Adam Stott
General Manager at Poppin Pods
The Swell is a big fan of anything fresh
and natural, anything that will get our
girls eating healthy and anything that is
Australian owned and gown. Poppin Pods
ticks all those boxes and more, which is
why we are really excited to introduce this
month’s supporter in the spotlight; Adam
Stott, General Manager at Poppin Pods, a
company that is dedicated to producing
fresh living herbs that you can use in your
kitchen!
Here we chat to Adam about the Poppin Pods
products and about what sets this business ahead of
the rest.
: Hi Adam, thanks for agreeing
SWELL
to be this month’s Swell Supporter in the
Spotlight. Behind every great company is a
story. Tell us the story behind Poppin Pods?
Adam: Over the last 5 years there has been a huge
push towards fresh. Consumers were demanding
fresher food with real taste. Herbs were near the top
of this list after enjoying increased demand due to
the success of cooking shows and the trend toward
healthy eating.
Retailers were trying everything to achieve fresh,
convenient and longer lasting herbs. Cut herbs die in
the fridge, tubed herbs surfaced, however, they had
huge amounts of preservatives added so the taste
inherently suffered. Lightly dried herbs were tried,
but they missed the point as they were dead as well.
Consumers were asking how long had the herbs been
packaged and what nutritional value had they lost?
Living herbs had to be the answer as they provide
maximum nutritional value and taste however they
were messy, awkward and the pots were too big to
handle in your shopping.
We identified all these issues and came up with the
solution that provides a clean easy and convenient way
for you to enjoy living herbs from the convenience
of your kitchen top. We took all the benefits of cut
and potted herbs, and removed the negatives.
SWELL
SWELL: Explain to us how Poppin Pods
works? What kind of care and maintenance
is involved?
Adam: Poppin Pods is all about choice. First you
pick your Display Shell that suits your kitchen. Then
you choose the herbs you like, pop them into your
Display Shell. Today we range about 20 different
varieties of herbs and that is still growing.
You will find that because the herbs are there, you
use them more. You try new combinations and add
them to everything from smoothies to salads and
every meal in between. When you have used all of
the herbs you simply replace it on
your next shopping visit.
As far as care and
maintenance goes it’s
really easy; a bit of water
and a bit of sunlight (it
doesn’t even have to be
direct sunlight), that’s it.
All of our herbs are grown
in natural soil, so unlike
hydroponic varieties, our
pods are full of nutrients
that last for weeks.
PG. 20

: What are some of the advantages
SWELL
of Poppin Pods herbs?
SWELL
SWELL: Why do you think that is so
important to eat fresh?
Adam: They are grown ready to eat. Unlike herbs
that are grown for planting in your garden, our herbs
are grown big and bushy, ready to harvest from the
day you buy them.
There is no mess with Poppin Pods. Unlike normal
potted plants, the pods don’t have drainage holes
so they don’t flood your benchtop when you water
them. They keep small reservoirs of water in the
bottom to keep them alive longer without drowning
the root system of the herb.
Our herbs are grown the natural way! The cost
pressures of the past have steered other growers to
move into temperature controlled growing sheds,
some even use ultraviolet light at night to grow
faster. No thanks! Poppin Pods provides the real taste
that comes from being grown the natural way in
natural soil.
Adam: There are a number of reasons but the top
two are taste and nutritional value.
I think a lot of people have grown up having a
tomato plant or strawberries grown at home in the
past. What is the thing you remember the most?
TASTE! The difference in taste is so significant which
is why all the retailers are claiming to be the freshest.
From a nutritional value point of view we are all still
learning. We are finding out new things all the time.
I applaud the Mushroom Growers Association who
joined together and commissioned a food scientist
to research the nutritional value of mushrooms at
different stages. What they learnt was fantastic. If
you leave your mushrooms in the sun the day before
eating, they will have the equivalent vitamin D
nutritional value as they did when fully grown. That’s
not the same if you eat them straight out of the
fridge.
SWELL
SWELL: Tell us a bit about the range of
products that Poppin Pods has?
SWELL
SWELL: What are some of your favourite
dishes that you use Poppin Pods herbs in?
Adam: You start with the Display Shell. We have
everything from plastic, tin, revived wood, timber
cradles and to the top of the range Bamboo. You
really have to see the bamboo! So firstly pick your
shell.
Then you choose your herbs. We have around 20
varieties at the moment from the common ones such
as mint, rosemary, basil, coriander, parsley, thyme,
chives etc to some others like Vietnamese mint,
sorrel, chervil and soon to be released edible flowers.
Adam: It’s really funny, because these days I don’t
have anything cooked at home without herbs.
My salad sandwich wouldn’t be the same without
basil or coriander. My fish can’t be cooked without
thyme. The kids mash always has chives. Mums and
dads have some of the best recipes because they
constantly trying new things.
Stay tuned to our website as we always have recipes
from our brand ambassador Luke Mangan up there
and there will be a lot more coming soon.
SWELL
SWELL: What makes the Poppin Pods
range so special? What sets it apart
from other companies producing similar
products?
SWELL
SWELL: How do we find out about Poppin
Pods or purchase some of their great
products?
Adam: We listened to what the consumer wanted.
They were sick of herbs dying in the fridge so they
only bought them when they knew they were going
to use them in a specific meal. Consumers wanted
real taste and nutrition, which they weren’t getting
in a clean easy and convenient way. They now can.
www.poppinpods.com.au
Adam: www.poppinpods.com.au is best, or you
can find us on Facebook. Register on our website
and you will be kept up to date. There are some very
big things around the corner. Does anyone buy cut
flowers? That’s all I’m saying right now.
: Thank you so much Adam. It has been really great to talk to you and
SWELL
to find out about the Poppin Pods range and some of the advantages of living
fresh herbs. The Swell feels certain that lots of South Coogee Public School
mums and dads will be keen to explore the Poppin Pods product range – you
might even have inspired some creative cooking!

PG. 22

AUSSIE BODZ
Performing Arts Health & Fitness
Gymnastics
CHEERLEADING
Musical Theatre
Ballet Jazz
Hip Hop
Contemporary
~Tap~
Stretch &
Strength
break dance
Mini Bodz Toddlers
Our studio is located at the corner of
Gregory and Nymboida Streets, South Coogee
SPECIAL OFFER
Invite a friend to sign up for
classes at Aussie Bodz during
MAY 2015 and save $25 each!
Terms and conditions apply
For your convenience, we offer after-school
collection and supervision from
South Coogee Public School.
amy@aussiebodz.com.au 0402 255 155 www.aussiebodz.com.au

PG. 24

PG. 26

July 2015 School Holidays
Tennis & multi-sports for kids aged 5-16
$265 per week or $60 per day
CAMP DAY 9AM - 3PM
TENNIS & COURT GAMES
SOCCER & T-BALL
WET WEATHER ACTIVITIES
29 June - 3 July
6 - 10 July
For details and to enrol:

RECIPE
Chicken
Quesadillas with
Creamy Avocado
A tasty, easy dish that
makes the perfect lunch
or dinner. It’s great to
whip up for a mass full
of hungry kids at any
time of the
day.
Method
Ingredients
• 1 capsicum, deseeded and finely
chopped
• 1 tablespoon ground cumin
• 1 tablespoon ground coriander
• 1 kg chicken breast fillets
• ½ cup tinned corn drained and rinsed
Creamy Avocado
• 1 large ripe avocado, halved with the
stone removed
• ½ cup sour cream
• 1 tablespoon of lime or lemon juice
• ¼ cup coriander, chopped
• 4 green shallots, thinly chopped
• ½ cup grated cheddar cheese
• Pinch of salt
• Olive oil spray
• 8 tortillas (20cm round diameter work well)
• 1 garlic clove, crushed
• Pinch of salt
• 1 teaspoon Tabasco sauce (optional)
1. Place the avocado in a medium bowl and mash using a fork until smooth. Add the lime or lemon juice, salt, garlic, sour cream and
Tabasco (if desired). Cover bowl with cling wrap and place in the refrigerator.
2. Cut any excess fat from the chicken breast and tenderise with a meat clever.
3. Mix the ground coriander and the cumin on a plate. Press each chicken breast into the spice mixture, coating both sides evenly.
4. Using a large non-stick fry pan, heat the oil over a medium/high heat. Add the chicken breasts to the pan and cook, turning the
breast so that they are cooked evenly on both sides. Remove breasts, once slightly browned and cooked through and transfer to
a plate and allow them to cool. Thinly shred the chicken and place in a bowl.
5. Add the capsicum, coriander, corn, shallots, cheese and pinch of salt to the shredded chicken and mix until combined.
6. Preheat oven to 120ºC. Lightly spray a medium non-stick fry pan with olive oil spray and then place pan over a medium-high heat.
Place one tortilla in the pan.
7. Place 1 /8 of the chicken mixture onto the tortilla and spread mixture evenly over half the tortilla. Fold the tortilla over to form a semicircle
and cook for two minutes before turning and cooking for a further two minutes or until it is golden and heated through.
8. Remove tortilla from the pan and place on a baking tray. Cover with foil and place in the oven. Repeat above with remaining
tortillas. You may need to grease your pan with olive spray between each tortilla.
9. Cut the tortillas in half and arrange on a plate. Serve with the creamy avocado mix in a little bowl on the side.
Tip: If you have a sandwich press you can place the folded tortillas in that to brown and heat instead of using the fry pan.
PG. 30