Guidelines for healthy eating

Read Cancer Council's Guidelines for Healthy Eating to find out how you can reduce your cancer risk.

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  • 2 cups of self-raising flour
  • 1 teaspoon of bicarbonate of soda
  • ½ cup of caster sugar
  • 1 cup of sultanas or raisins
  • 6 tablespoons of ovaltine
  • 1 ½ cups of milk
  • Tablespoon of golden syrup 


  1. Combine the golden syrup and milk together.
  2. So the golden syrup doesn’t stick to the spoon spray it with a little bit of oil (never dip the oil spoon into the golden syrup).
  3. Give them a stir and pop into the microwave oven for about a minute just so the milk warms through and the golden syrup dissolves.
  4. Whilst that’s warming add a teaspoon of bicarbonate of soda to flour and sift these two together.
  5. Once that’s done, add the caster sugar and the ovaltine. Give it a stir.
  6. Now add the milk (check its warm, you don’t want it too hot) give it a stir so the golden syrup dissolves.
  7. Pour the milk in (be gentle).
  8. As you stir you can see the warm milk reacting with the bicarbonate of soda.
  9. Mix until nice and thick.
  10. Add fruit (you can use sultanas, raisins, chopped dates.
  11. Pour the mix into a loaf pan.
  12. Spread nice and gently.
  13. Put into the oven at 180°Cwithout the fan on for 50- 60 minutes until you test with a skewer that comes out clean.