Our community champion, one of Australia’s favourite chefs Adam Liaw joins us to help promote healthy eating with his multicultural family lunchbox recipes for school, work, or a day out.
“I’m delighted to be part of the Multicultural Health Week this year. Coming from a migrant family, I understand the unique challenges and barriers that multicultural communities may experience in accessing food and practising healthy eating. Whatever your background or culture, the way you eat at home can easily be your inspiration for healthy eating and living.” – Adam Liaw
Get your family together to try these great recipes!
Mediterranean vegetable frittatas
For this incredibly easy frittata I have used frozen vegetables to save on time and money, but if you have access to fresh vegetables, you can use them instead. You can even make individual frittatas in a muffin tray to make it even easier to pack into lunchboxes.
Author: Adam Liaw
Serves: 6
Preparation time: 5 minutes
Cooking time: 45 minutes
Level of difficulty: Easy
![]() |
Ingredients 1 tsp cooking oil (such as olive, canola or vegetable oil)2 cups frozen Mediterranean vegetables (or other frozen vegetable mixture) 1 tsp mixed dried herbs 6 eggs ½ cup milk ½ tsp vegetable stock powder 1 cup grated cheese Method
|
Sushi sandwiches
These sushi sandwiches are a great way to use leftover stir-fried dishes, or really anything that you might have had for dinner the night before. Just add a few extra vegetables and wrap it all together with the rice and seaweed. You can of course also just use your favourite healthy sandwich fillings.
Author: Adam Liaw
Serves: 1
Preparation time: 10 minutes
Level of difficulty: Easy
![]() |
Ingredients 1 sheet of nori per sandwich1 cup of cooked rice per sandwich ¾ cup mixed salad vegetables, leftovers, or your favourite sandwich fillings per sandwich Method
|
Potato, pea and paneer wraps
Lightly spiced potato and peas get a bit of extra protein from added cheese before being rolled into lunchbox friendly wraps.
Author: Adam Liaw
Serves: 6
Preparation time: 10 minutes
Cooking time: 25 minutes
Level of difficulty: Easy
![]() |
Ingredients 1 tbsp cooking oil (such as olive, canola or vegetable oil)1 small brown onion, finely chopped 2 tsp garlic and ginger paste 1 tbsp tomato paste ½ tsp vegetable stock powder 1 tsp ground cumin ½ tsp ground turmeric 2 potatoes, peeled and cut into 1.5 cm cubes 1 cup frozen peas ½ cup water 1 cup paneer, cut into 1 cm cubes, or 1 cup grated cheese 6 wholegrain wraps Method
|
Pita chips with vegetable sticks and hummus
Use leftover pita to make simple chips that are much healthier for you than a packet of potato chips. Together with some vegetable sticks and hummus they make for a great lunchbox snack. I sometimes add some sliced apple to the vegetable sticks as well.
Author: Adam Liaw
Serves: 4
Preparation time: 10 minutes
Cooking time: 8 minutes
Level of difficulty: Easy
![]() |
Ingredients 1 large pita1 tsp cooking oil (such as olive, canola or vegetable oil) ¼ tsp dried herbs 1 cucumber 1 red capsicum 1 carrot ½ cup hummus Method
|
Contact Us: For inquiries or to get involved, please email MHCS on E. SESLHD-MHCS@health.nsw.gov.au.