How to make a vegemite sandwiche

This is How to make a vegemite sandwiche

Buy bread, White bread, often tip top or sunblest variety.

Take 2 slices of bread,

spread western star butter

then, reach into the pantry for the vegemite jar, unscrew the yellow top, dip your knife into the black gold and spread.

If making vegemite and lettuce - add lettuce, shredded preferably. Caution must be taken now, after rinsing the iceberg lettuce. Unless patted dry on the teatowel before liberally spreading shredded lettuce upon the already evenly spread vegemite upon white bread, or the result will be a soggy sandwiche at lunchtime. Which, can be endured and is still edible just a tad disappointing when bitten into. Although, it is still a genuine packed lunch vegemite sandwiche.

Vegemite and cheese is an alternative to the lettuce, but I was always a vegemite and lettuce child. None of that kraft cheese slice in my vegemite sandwiche.

I forgot to add, if making more than one sandwiche the number of slices are laid out and made accordingly - at the same time. Wrapped in the traditional glad wrap or the more modern plastic sandwiche bag with the fold over opening.

Lunch box, plastic, with matching drink bottle filled with bickfords or cottees cordial. Maybe an apple or a health food bar added. Nuts and sultanas in their tiny boxes were also appropriate and you might break your tooth on the little metal ring on the old kraft cheese sticks that often made their way into a lunch box.

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Traditional Australian Food List

Here are the Traditional Australian Food List with pictures


1. Hamburger with beetroot



2. Green chicken curry pie



3.Fantales



4.Crab sticks



5.Grilled kangaroo

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Australian Food Pyramid for Kids

Australian Food Pyramid for Kids

	Grains	Vegetables	Fruit	Dairy	Protein
Children 4-7 yrs	3 - 4	4	2	3	1/2-1
Children 8-11 yrs	4 - 6	4 - 5	1 - 2	3	1 - 11/2
Adolescents 12-18 yrs	4 - 7	5 - 9	3 - 4	3 - 5	1 - 2

The sample how to serve from the Australian Guide to Healthy Eating. 

How to serve the variations of food

Fruit:

• 1 medium piece - such as an apple, banana or pear
• 2 small pieces - such as a kiwi fruit, passionfruit, plum
• 1 1/2 tablespoons of sultanas, raisins or currants
• 4 pieces of dried fruit - such as apricots, pears or figs
• 1 cup of tinned fruit

Vegetables:

• 1 potato
• 1/2 cup (75g) of cooked vegetables
• 1 cup of salad vegetables
• 1/2 cup (75g) of cooked legumes - dried beans, peas or lentils

Protein:

• 65-100g cooked meat or chicken
• 80-100g of fish fillets
• 2 small eggs
• 1/2 cup of cooked dried or tinned beans - such as lentils or red kidney beans
• 1/3 cup of nuts - such as almonds, cashews or peanuts
• 1/4 cup of seeds - such as sunflower or sesame

Grains:

• 2 slices of bread
• 1 medium bread roll
• 1 cup of cooked pasta, noodles or rice
• 1 1/3 cup breakfast cereal
• 1/2 cup muesli

Dairy:

• 1 cup of milk

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