Feta and Oregano Stuffed Cherry Tomatoes

Feta and Oregano Stuffed Cherry Tomatoes

Whats great about it

Just in time for all your festive platters this Silly Season! These Feta and Oregano stuffed tomatoes will add a bit of colour and veg to your plate. You can mix things up and experiment with your favourite herbs and spices.

Serves 8        Prep Time 15 minutes        Cook time 10 minutes

Fruit & Veggies: 1 serve per portion


24 round cherry tomatoes

100 g Danish feta, crumbled

2 tablespoon fresh oregano leaves, finely chopped

Freshly ground black pepper

1 teaspoon lemon zest

1 tablespoon extra virgin olive oil

Micro herbs to garnish



PREHEAT oven to 200oC. Line oven tray with baking paper.

PLACE tomatoes, stem side down on chopping board. Cut a small cross into each tomato about 1/3 of the way through, using a small sharp knife. Arrange on prepared tray.

COMBINE feta, oregano, black pepper and zest in small bowl. Spoon into small zip-lock bag and cut corner. Pipe into the cross of each tomato, to fill.

DRIZZLE with oil and ground black pepper.

BAKE in oven for 10 minutes or until tomatoes begin to blister and feta is light golden.

SERVE garnished with micro herbs and extra olive oil.


Recipe courtesy of Country Kitchens Team

Janelle Reeves, Kingaroy Branch

Meet our Fabulous Facilitator from Gympie & South Burnett Division of the QCWA.

[caption id="attachment_7192" align="aligncenter" width="300"] Janelle Reeves (first on left) with other branch members at CK lunch catering[/caption]

Mrs Janelle Reeves, QCWA Kingaroy Branch

I first heard about Country Kitchens in a branch meeting. I have always been interested in cooking and leaning about new flavours and techniques. Since having children, the nutrition aspect of food has become more important also. I have been a branch treasurer for 4 years also. I’d like to see our branch engage with the community more. There are many in our area that would benefit from the message the Country Kitchens program is promoting. My strengths are that I like to help people, I like to cook. I was a mathematics teacher at high school before dedicating time to my children. I hope to go back to it one day. I enjoy teaching people new things, so the Country Kitchens program came at the right time for me to be involved. I like working with branches in our division and have met some wonderful people that would not normally cross my path.

In 2016, our branch was involved in a pilot version of the current CK program. We have continued our involvement since then with activities such as a walking group, our 5 key messages presented to a Mums ‘n’ Bubs group, partnering with local organisations to demo/cater for events such as Women in Ag days, we have promoted CK at local cattle sales too. This year we have helped children at the local school of distance Ed improve their cooking skills so they can help cook more at home with more fruit and veg and leaned about the amount of sugar in their drinks. We now have 2 more members keen to help with Country Kitchens. We also demonstrated some of the healthy lunchbox recipes to 100 employees at a local organisation as part of their professional development.

I like combining cooking and gardening – growing the food we eat. I’m interested in making our food choices sustainable and teaching my children the importance of learning where their food comes from and understanding what ‘real’ food is and how it makes our bodies feel better and function properly when we eat it. As farmers, they see some of the processes it takes to grow crops. Much of my time is taken up with farming and the children, though I do enjoy reading with a good coffee or hanging out by the pool with my family.

[caption id="attachment_7187" align="alignleft" width="300"] Back to Basics cooking workshops[/caption] [caption id="attachment_7189" align="alignleft" width="300"] Back to Basics workshops with School of Distance Education Kingaroy[/caption] [caption id="attachment_7190" align="alignleft" width="300"] Healthy cooking class at Kingaroy Branch with home-schooled children.[/caption]

Paula Hetherington, St George Branch

Meet our Fabulous Facilitator from the Western Division of the QCWA.

[caption id="attachment_7125" align="aligncenter" width="300"] Paula (4th from the right) at Focus on Food & Fibre Conference.[/caption]

Mrs Paula Hetherington, St George Branch, QCWA

I’ve been a CK facilitator for probably 3 years. I signed up to become a facilitator after our branch completed their series of Hands on Nutrition Workshops. They sort of brought our branch to life again and we have grown stronger and bigger these last few years. I am also currently the President of St George branch. When it comes to food I would like to make people aware of how important it is to follow the 5 key messages from Country Kitchens. They are simple but can be hard to follow at times when life is so busy and we have gotten in to bad habits.

My strength I think, is that I can delegate and like to delegate and share the workload. I also enjoy working together with the other branches in our division and feel that we are all stronger when we work together. I cook but it is not my favourite thing, but I do like to try new recipes. I love being in the garden and I enjoy learning new things, I’m learning French at the moment!

We have been getting much support from our local paper Balonne Beacon and have featured a few times with pictures which has been great for us. The last one was when we did the catering for a Food and Fibre Conference in St George. This time we worked together with Thallon, Dirranbandi and Bollon QCWA branches. We do work well together. We have stalls at the show, International Women’s Day, Christmas markets and others. Each time we have Country Kitchens recipes to give away and we talk to people about QCWA and what Country Kitchens is about.

I am also a member of the Toastmasters Club here in St George and would encourage anyone to join if you’ve got one in your town. I also try to play golf. But I do love my time at home when I can be out in the garden.

[caption id="attachment_7124" align="alignleft" width="300"] Paula (right) Showcasing Country Kitchens at International Women’s luncheon.[/caption] [caption id="attachment_7123" align="alignleft" width="300"] Hands on Nutrition Workshops done in partnership between St George branch and Bond University Nutrition Students with local children.[/caption]

Beef Teriyaki Balls

Beef Teriyaki Balls

Whats great about it

Celebrating the QCWA’s 2020 Country of Study Japan, this recipe will be a hit with the kids. You can substitute any leftover veges you have in the fridge such as capsicum, beans or zucchini, just make sure they are diced finely. Perfect served with brown rice and a side of salad, why not try our Oriental Coleslaw!

Serves 4 (makes 12 balls)         Prep Time 10 minutes        Cook time 10 minutes

Fruit & Veggies: 1/2 serve per portion


250g lean beef or lamb mince

1/2 onion, finely chopped

1/2 carrot, finely chopped

1/2 cup breadcrumbs

1 tablespoon soy sauce, salt reduced

1 teaspoon fresh ginger, grated

1/2 egg

1 tablespoon sake

1 tablespoon potato or corn flour

Cracked black pepper

1 tablespoon peanut oil


Teriyaki Sauce

2 tablespoons soy sauce, salt reduced.

2 tablespoon sake

2 tablespoon sugar

2 tablespoon mirin

2 tablespoon water



COMBINE all ingredients except the peanut oil in large bowl.

GRAB a small chunk of mixture in one hand, squeeze the meat out and scoop with a spoon in other hand. Repeat for all of mixture.

HEAT oil in pan over medium heat and add balls, fry until golden brown, remove and set aside. Repeat for all balls.

PREPARE teriyaki sauce. Combine all ingredients in small saucepan, heat until it becomes a slightly thick consistency.

PLACE meatballs in bowl and coat with teriyaki sauce.

SERVE with side salad, try our Oriental Coleslaw.


Recipe courtesy of Chopstick Chronicles

National Nutrition Week: Try for 5!

This year National Nutrition week is all about how to try for your five serves of veg each day by embracing your food “waste”! Trying to reduce the amount of food waste that ends up in landfill is good for our health and the health of our environment. Did you know that food waste costs the Australian economy $20 billion each year? It can cost the average household up to $3800 per year, and if that is not enough to shock you, we waste enough edible food to fill 17,000 747 jumbo jets. Here are some tips to try for five serves of veg a day while helping your wallet and the environment:

  • Eat more parts of your vegetables; such as skins, stalks and leaves. You would be surprised with how tasty some of the more overlooked parts of fruits and vegetables can be. Cauliflower leaves are a great side dish and pumpkin seeds roasted in the oven make the perfect snack. Other parts of your vegetables can be stored in a container in the freezer and used as a base for your own vegetable stock.
  • Use up your ageing vegetables that would otherwise go in the bin. We love getting experimental with our leftovers. So many leftovers can be repurposed into something different but are just as tasty for a quick weeknight dinner or meal. Casseroles, soups, dips and stews are great dishes for using up ageing veg.
  • Choose “ugly” and “imperfect” vegetables to prevent them going to landfill. 25% of farmers crops do not leave the gate simply because they are deemed “ugly”! These imperfect vegetables are just as nutritious, and often cheaper. By selecting “imperfect veg” you are keeping money in your pocket, trying for your five serves and reducing food waste.
  • Extend the life of vegetables by freezing. If your vegetables are starting to deteriorate cook them prior to freezing to retain flavour and nutrients. This will also halt any degradation and the heat will destroy any bad bacteria prior to freezing.

For more Country kitchens Tips on how to “Waste not, Want not”, look to page 26 in our Healthy Cooking Guidelines and check out our recipes at To learn more about this year’s nutrition week topic and for some eat more, waste less recipes head to We especially like their Summer Table recipe for Roast Veg and Quinoa Salad… see below!

Roast veg and quinoa salad


1 cup quinoa, rinsed
2 cups chicken or vegetable stock
50g sugar snap peas or snow peas
400g roasted pumpkin (or other roast vegetables)
4 handfuls rocket
4 spring onions, finely sliced
1 handful mint leaves, chopped
1 handful flaked almonds, toasted
50g feta, crumbled

2 tablespoons white balsamic vinegar (or white wine vinegar)
6 tablespoons olive oil
½ tablespoon of honey


  1. Heat saucepan and add quinoa to toast for a few minutes until it starts to crackle. Remove, rinse and then place back in the saucepan.
  2. Add stock and bring to the boil. Place a lid on the saucepan, reduce heat to medium–low and simmer for 15 minutes. Don’t lift the lid. When time is up, remove from the heat and stand for a further 5 minutes (without lifting the lid). Allow to cool slightly.
  3. Steam peas for 1 minute until they are bright green but still crisp. Drain, fill pot with cold water and drain again to stop them from cooking.
  4. To make dressing, shake ingredients in a jar until combined. Taste and adjust to your liking.
  5. Toss cooked quinoa, peas, pumpkin, rocket, onion and mint leaves together in a large bowl.
  6. Pour dressing over salad and combine. Sprinkle with flaked almonds and feta. Serve cold or warm.

Tip: Quinoa should be rinsed before cooking as the seeds are coated with saponins which, if not rinsed, gives the quinoa a bitter taste. When cooked perfectly, the quinoa will be slightly translucent, with a visible ‘tail’, which is part of the hull.

Variation: Quinoa comes in a range of colours, so experiment a little. White quinoa is softer, while red and black quinoa are slightly crunchy and don’t stick together as much.

Recipe courtesy of Summer Table by Jodie Blight



Nutrition Australia. 2018. Try for 5. Available from

National Food Waste Strategy: Halving Australia’s food waste by 2030, Commonwealth of Australia 2017. Available from

Susann Ranson, Charleville Branch

Meet our Fabulous Facilitator from the Warrego Division of the QCWA.

[caption id="attachment_7051" align="alignleft" width="300"] Susann Ranson (second from the right).[/caption]










Mrs Susann Ranson, Charleville Branch, QCWA

I became interested in the program at the first workshop I attended. My strengths are communication and action. I do not ask members to do anything I would not do myself. I am ‘front of house’ as well and collaborate with other community groups for an opportunity to assist / showcase Country Kitchens during their activities. I do take photographs at most CWA activities and provide video’s and power point presentations for members and Facebook. I enjoy cooking, new recipes and eating with friends and family.

I have provided hands on Country Kitchens experiences at the Charleville Healthy Ageing Centre, Thargomindah School of Distance Education Sports week, Charleville School of Distance Education Sports Week, Quilpie CWA workshop and Foodie Talk and Cooking demonstrations at the Charleville Show (2017 – 2018 and 2019).  Photographs are of these activities are available on School of Distance Education website and Facebook pages. Branch members are aware of the role I have taken in Country Kitchens and frequently thank me for my commitment.

I am also the current Warrego Division International Officer and Photography Convenor. I have also been responsible for organising any catering and street food opportunities. I enjoy reading and gardening. I have recently completed art works to include in the Mental Health Weeks Exhibition and Fractured Frames Exhibition in October at our local art gallery, Mulgar Lands Gallery.

[caption id="attachment_7054" align="alignleft" width="300"] Mini Pizzas being prepped for a Back to Basics workshop with the School of Distance Education in Thargomindah.[/caption] [caption id="attachment_7049" align="alignleft" width="300"] Susann Ranson running a Back to Basics workshop with the School of Distance Education in Thargomindah.[/caption] [caption id="attachment_7052" align="alignright" width="300"] Our healthy rice paper rolls prepared for Tambo Stock Show Country Kitchens Showcase.[/caption] [caption id="attachment_7050" align="alignright" width="300"] Cooking workshops with Charleville School of Distance Education.[/caption]

Spinach, Pumpkin and Seed Salad

Spinach, Pumpkin and Seed Salad                                                    [qc_button size="theme-shortcode" size="medium" rounded="true" btn_style="flat shadow" color="#f7941e" link="" target="_blank"]Print Recipe[/qc_button]

What’s great about it

This salad is full of nutrients due to the high amount of spinach, tomatoes and pumpkin which have lots of vitamins, minerals and antioxidants to help us stay healthier. It also looks amazing on the plate with all of the bright colours – very much like Spring!

Serves 6      Prep time 15 minutes             Cook time 40 minutes

Fruit & Veggies: 2 serves per portion


1/3 medium pumpkin, cut into 1-inch pieces

1 tablespoon Extra Virgin Olive Oil (EVOO)

1 cup sunflower seeds and pumpkin seeds

1 tablespoon soy sauce

6 cups baby spinach

1 cup cherry tomatoes, halved

100 grams fetta, cut into 1 cm pieces



PREHEAT oven to 200°C

BAKE pumpkin with EVOO in a baking dish for 30 minutes, until golden, then allow to cool.

HEAT frypan over medium heat and dry roast seeds for approximately 10 minutes until golden

SPRINKLE soy sauce over seeds while hot and stir well, allow to cool.

ASSEMBLE salad on a large plate: baby spinach, cherry tomatoes, pumpkin, feta, seeds.


Recipe courtesy of Rachael Belot, QCWA Country Kitchens Team





Recipe- Salmon and Tomato for Two

Salmon with Tomato for Two

What’s great about it

We have a vegetable garden at the moment producing tomatoes galore, so I trialed this and it worked out quite tasty. Judy Fysh, Nelia Branch, North Western Division, QCWA.

Salmon and Tomato for Two

Serves: 2 | Preparation time: 10mins | Cooking time: 20mins

Fruit & Veggies: 3 serves per portion


2 pieces of salmon

2 teaspoon olive oil

1 onion chopped

2 cloves garlic crushed

20 cherry tomatoes, quartered

1/8 cup raisins

1 teaspoon oregano

½ teaspoon pepper

½ teaspoon cumin

1 tablespoon balsamic vinegar

To serve

1 cup brown rice, cooked

1 cup broccoli, steamed



HEAT oil in a pan over medium heat

ADD onions cook for 3 -4 minutes until soft

ADD garlic and cook until fragrant

ADD the chopped tomatoes and the remaining ingredients (except fish). Bring to a boil, then lower heat& simmer for 5 minutes

PLACE the fish into a greased medium sized casserole dish

POUR the tomato mixture over the fish& bake, uncovered, in a preheated 180oC oven for 30 minutes

SERVE with brown rice and broccoli

Lisa Rolph-Smith, Ambrose Branch

Meet our Fabulous Facilitator from the Capricornia Division of the QCWA.
















Mrs Lisa Rolph-Smith, President, Ambrose Branch, QCWA

The Queensland Country Women’s Association when thought about, most people have a image that pops into their head of old ladies, tea and scones. I know I did until I walked into my local CWA to hire the hall for a playgroup disco. Membership numbers had dwindled in the branch, and they were facing closure as many other branches had throughout Queensland. A wave of concern and determination hit me. I grew up in the country and I worked in the cattle industry for most of my career life. The CWA was a association for me and all the women in our community, so with that I was on a mission!

Off I went to rally friends and community members to join -the response was amazing. After being a member for a short time I was asked to be Branch President and I was honored to accept. Now this is when I really came to understand the QCWA MISSON: Empowering and Inspiring women Though Friendship, Education, Service and Advocacy.

At the first Division meeting I attended I was introduced to a program called Country Kitchens, a partnership between the QCWA and the Queensland Government. The program endeavors to support QCWA Branch members to provide nutrition education and cooking skills in health promoting community activities  across rural, remote and regional Queensland. I signed up straight away to be a Facilitator and yet again I felt that determination to share this program with my community. Off I went to the local school where we were welcomed to run Country Kitchens cooking classes and we haven’t looked back!


[caption id="attachment_6976" align="alignleft" width="300"] Lisa with Michelle Cameron and Suellen Tappenden after a solo HONW-FT[/caption] [caption id="attachment_6977" align="alignright" width="300"] Lisa with Rachael (Nutritionist from Country Kitchens) and participants from their first HONW-FT[/caption] [caption id="attachment_6978" align="alignleft" width="300"] Lisa raising awareness of sugar in your drinks[/caption] [caption id="attachment_6979" align="alignright" width="300"] Country Kitchens healthy sausage rolls for the Mt Larcom brunch[/caption] [caption id="attachment_6966" align="alignnone" width="300"] Cauliflower and Zucchini Scones[/caption]


NAIDOC 2019 Recipes

Gin Gin Branch led by Country Kitchens Regional Facilitator Rose Aston hosted a spectacular showcase at the Yarning Stones

on Saturday July 13th for NAIDOC week 2019. Rose and Central Region Health Promotion Team Leader, Rachael Belot, created a range of bush tucker recipes for the event.

Keen to try some Emu Burgers with Saltbush and Native Basil Salsa…. Kangaroo… or delicious Bush Tomato, Lemon Myrtle and Wattleseed Muffins?  Download our recipe booklet, and let us know which is your favourite.


[qc_button size="theme-shortcode" size="medium" rounded="true" btn_style="flat shadow" color="#f7941e" link="" target="_blank"]Download Recipe Booklet[/qc_button]


[caption id="attachment_6903" align="alignleft" width="450"] Bush Tucker[/caption]


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