This year Australia’s Biggest Morning Tea turns 20. Over the past twenty years, lifestyle choices have been highlighted as a key factor in cancer prevention. In fact, one third of all cancers can be prevented by making healthy lifestyle choices. Providing a healthy morning tea doesn’t have to be a challenge and simple changes to your ingredients can make a big difference. Try these easy swaps which pack a punch for health but won’t compromise on taste.

1. Cancer Council’s 20 Top TipsCancer Council’s 20 Top TipsCancer Council’s 20 Top TipsCancer Council’s 20 Top Tips
How to host a tasty & healthy morning teaHow to host a tasty & healthy morning teaHow to host a tasty & healthy morning teaHow to host a tasty & healthy morning tea
This year Australia’s Biggest Morning Tea turns 20. Over the past twenty years, lifestyle choices have been
highlighted as a key factor in cancer prevention. In fact, one third of all cancers can be prevented by making healthy
lifestyle choices. Providing a healthy morning tea doesn’t have to be a challenge and simple changes to your
ingredients can make a big difference. Try these easy swaps which pack a punch for health but won’t compromise on
taste.
Tasty and healthy? Yes, it is possible!
Swap this...Swap this...Swap this...Swap this... For this…For this…For this…For this…
1 Butter or ghee in cooking
(unhealthy saturated fat)
Margarine or vegetable oils like safflower, sunflower, olive, canola and corn oil
(healthy unsaturated fat)
2 Butter as a spread Try a smear of margarine, avocado, hummus or low fat ricotta
3 Added salt Use herbs and spices for flavour instead e.g. garlic, onion, lemon, vinegar, turmeric or
coriander
4 Salty sauces Choose low salt versions e.g. low salt soy sauce
5 White flour Substitute with wholemeal flour or swap at least half the quantity with wholemeal flour.
You can also try swapping some flour with rolled oats or oat bran
6 Deep frying Healthy cooking methods like steaming, microwaving, baking e.g. steam rather than fry
dumplings
7 Sugar Reduce sugar by ¼ to ½ without affecting the quality or taste or try substituting with
naturally sweet ingredients like fruit, flavoured yogurt or fruit puree. Remember sugar can
also be called brown sugar, honey, golden syrup, icing sugar etc.
8 Cream and sour cream Light sour cream, low fat yoghurt or custard, chilled, whipped evaporated milk, low fat milk
(with a little cornflour to thicken) or buttermilk.
9 Full cream milk, cheese,
yoghurt
Low fat varieties
10 Coconut milk Low fat low fat coconut flavoured evaporated milk or milk with a little coconut essence
11 Mayonnaise and dressings Fat free versions, soy/sweet chilli/lime dressing, low fat spreads e.g. chutney, mustard, or
tomato salsa
12 Puff pastry Brush layers of filo pastry with a little milk instead of puff pastry for tarts, parcels and pies
13 Processed meat such as
salami
Slices of lean roast meats
14 Soft drink or cordial Sparkling water with a twist of lime or strawberry slices or freshly-brewed fruity teas.
Always make tap water available
15 Creamy dips Vegetable-based dips e.g. salsa, beetroot and yoghurt or hummus
16 White breads Wholemeal bread varieties or breads with wholegrains, nuts or seeds e.g. soy and linseed
17 Large serve sizes Small, bite-sized pieces such as finger sandwiches or mini cakes and tarts
18 Salty snacks and crackers Unsalted, roasted nuts, vegetable sticks or thin slices of toasted bread
19 Some rich sweets Fresh fruit platter or kebabs
20 Fillings for quiches and
pies,including bacon and
cheese
Vegetarian options e.g. grated vegetables or chopped mushrooms

2. Looking for inspiration?
To celebrate the 20
th
anniversary of Australia’s Biggest Morning Tea, our stellar line up of celebrity ambassadors –
who just happen to know their stuff when it comes to putting together a mouth-watering menu - have risen to the
challenge and created fresh, healthy and delicious morning tea recipes.
Recipes include:
• Matt Moran : Granola with stewed rhubarb
• Poh Ling Yeow : Bircher Muesli
• Gary Mehigan : Fruit & Nut Fingers
• Janella Purcell : Coconut Fudge Balls
• Luke Mangan : Asparagus & crushed peas on toast
• Sarah Wilson : Fluffy Chia Muffins
• Miguel Maestre : Bombe Alaska Fruit Skewers
• Karen Martini : Dried Fruit Compote
• Callum Hann : Ricotta pikelets with figs and honey
• Kylie Kwong : Stir fried omelette
• Alana Lowes : Spicy popcorn
• Dominique Rizzo : No bake chocolate brownies
Now you can bring a touch of celebrity to your morning tea!
All recipes available at www.biggestmorningtea.com.au
What Cancer Council’s Australia’s Biggest Morning Tea 2013
When Official date Thursday, 23
rd
May 2013 but hosts can put on an event any time during May.
Who You and your loved ones (family, friends and colleagues)
How Host a morning tea and get together with your family, friends or colleagues for a good cause
Where Your house, at work, your favourite café or restaurant…wherever you like!
Register Signing up is easy, simply visit www.biggestmorningtea.com.au or call 1300 65 65 85
Media contact Cathy Stapleton
9334 1408 / 0410 666 077
cathys@nswcc.org.au
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