autumn favourites -...

40+SIMPLE

RECIPES& IDEAS

AUTUMN FAVOURITES

3 WAYS WITH... TURN CLASSIC FAVOURITES INTO THREE WINNING RECIPES

NATURALSELECTIONSETTLE INTO AUTUMN WITH OUR DELICIOUS WEEKNIGHT DINNERS

• QUICK & EASY • HEALTHY KIDS • BEAUTY TIPS • HEALTH & WELLBEING •

Roasted mushrooms with vegetable fi lling p8

ISSUE 37 • MARCH 2009 • www.woolworths.com.au • YOUR FREE MONTHLY MAGAZINE

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From a good Italian family.

The Woolworths Select range of antipasto products are

sourced from the fi nest produce in the Mediterranean.

Like these beautiful Cerignola olives, mild with a sweet

taste, they’re perfect on a platter for entertaining.

The Woolworths Select range of antipasto products are

sourced from the fi nest produce in the Mediterranean.

Like these beautiful Cerignola olives, mild with a sweet

taste, they’re perfect on a platter for entertaining.

WC5177-11.pdf Page 1 9/9/08, 4:03 PM

Woolworths fresh 3

We often talk about fi nding that perfect balance between work,

home and life in general. But with all the usual responsibilities it can

be diffi cult to make it reality. With a new season upon us, here’s your

chance to break with routine and settle in to a new way of doing,

thinking, eating and living!

Take a leaf out of Dr Rosemary Stanton’s book. She fi lls us in

on how you and your family can achieve a healthy balance with

autumn’s fi nest fruit and vegies. With that information up your sleeve,

make the most of our fresh ingredients with this month’s simple —

but delicious — meal ideas. Check out our time-saver special on

page 26. We take three of your favourite ingredients and show you

how to make a week’s worth of dinners and desserts.

So with dinner taken care of, there’s more time to spend with

the kids. Have fun with our clever afternoon snack ideas on page 39.

Then give yourself some ‘me time’ and check off our beauty wish list

on page 45. Remember to look out for us next month as we hop into

April with lots of special treats to celebrate Easter.

Your free April issue of Woolworths Fresh magazine hits the

stores on March 25. For more simple recipes or to download

back issues of Woolworths Fresh magazine, visit us online at

www.woolworths.com.au

CONTRIBUTORSWoolworths Fresh Liason Manager: Nicky Harper

Woolworths Business Manager - Media Integration: Gillian Rogan

Managing Editor: Clarissa DiPietrantonio

Food Editor: Christine Sheppard

Art Director: Aspasia Comino

Production Manager: Neridah Burke

Advertising Production Coordinator: Annalicia Young

SEASONALBALANCE

DISCLAIMER: Published by News Magazines Pty Ltd (ACN 008 923 906),

170-180 Bourke Rd, Alexandria, NSW 2015. News Magazines Pty Ltd is a

wholly owned subsidiary of News Limited (ACN 007 871 178). Copyright

2009 by News Magazines Pty Ltd. All rights reserved. Reproduction in

whole or part is strictly forbidden without the written permission of the

publisher. Woolworths Fresh and News Magazines Pty Ltd accept no

responsibility in respect of any products, services or goods which may

be presented in this magazine, or any errors, omissions or mistakes in

editorial references. Woolworths Fresh January 2009. Colour separations

by Sinnotts Bros. Products featured in Woolworths Fresh magazine are

available in all states in the majority of stores.

Printed by Hannanprint, 55 Doody Street, Alexandria NSW 2015,

ISO 14001 Environmental Management Certifi ed.

Paper fi bre is sourced from certifi ed forests and controlled sources.

FRE0309p003edsR.indd 3FRE0309p003edsR.indd 3 21/1/09 9:30:28 PM21/1/09 9:30:28 PM

The Everyday Money Credit Card is issued by HSBC Bank Australia Limited ABN 48 006 434 162. Eligibility criteria, fees, charges, terms and conditions apply. *The shopping card amount depends on the number of points earned as a result of the level and composition of spend on an Everyday Money Credit Card. A $100 shopping card requires approximately 17,242 points. The Sedgwick’s statement is based on their average weekly spend being $1,340 per week (including $107.91 in Woolworths’ stores) projected over a 4 month period. #The bonus $50 shopping card is only available to new cardholders who apply between 1 January and 31 March 2009 and who make a purchase on their credit card by 30 April 2009 (excluding Dick Smith Electronics/PowerHouse interest free promotions). Your account must be current and not in arrears. The bonus $50 shopping card offer cannot be used in conjunction with any other bonus offer. Allow up to 8 weeks from date of first purchase on your credit card for receipt of your shopping card. WEM0022-1

“We could earn a $100 shopping card*.”

Everyday Money credit cardholders like the Sedgwick’s are already receiving shopping cards just for making everyday purchases.It’s like getting paid to shop.

With the Everyday Money Credit Card every 4 months, if you have enough points, you’ll receive a shopping card.

Plus, apply today and make a purchase on your credit card by 30 April 2009 and you’ll receive a bonus $50 shopping card.

To find out more, visit everydaymoney.com.au pick up an application form in-store or call 1300 10 1234.

The credit card fresh from Woolworths.

PLUS

$50

The credit card fresh from Woolworths.everydaymoney.com.au

WEM0022-1.pdf Page 1 16/12/08, 4:33 PM

7 What’s for Dinner? Settle into Autumn with our simple

weeknight dinners.

14 Our Grower StoryWhat’s dragonfruit you ask?

Meet Chris Andreau – he’ll tell you!

16 Quick and EasyBe tempted by our simply

berri-licious sweets.

18 Now in Season Autumn’s freshest and finest.

24 Selection Made EasySpread the word about Woolworths

Select Cream Cheese.

26 3 ways with...Make the most out of your

ingredients. Careful - there’ll be

no left-overs!

CONTENTSMARCH 2009

33 Divine Dinners For a speedy dinner, try these

super-quick seafood favourites.

35 Healthy KIdsDr Rosemary Stanton with the

latest on your child’s eating habits.

36 Mums and BubsEating for two.

39 Fresh Food KidsSail away with yummy tuna canoes.

Perfect for an afternoon snack.

43 Health and WellbeingAutumn’s finest might be just what

the doctor ordered.

45 Health and Beauty Get the glowing skin or luscious

lashes you’ve always wanted.

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6

woolworths community

Woolworths would like to say a big thank you to our customers for showing your

support on Backing Our Farmers Day which was held on Friday February 20, 2009.

The day was a great success with 100 per cent of profits donated to The Country

Women’s Association to help farming families and communities who are still suffering

from the effects of drought. Woolworths customers once again showed their support

for regional Australia and The Country Women’s Association were moved by the

response and the extraordinary results.

In 2008, The Country Women’s Association was able to help thousands of farming

families across Australia. The support of Backing Our Farmers Day and the continued

generosity of the Australian people mean even more assistance can be provided in 2009.

Despite the recent rains that are helping some communities, there are many that

need further time to heal and get back on their feet. The money raised on Backing Our

Farmers Day is more than a donation by Woolworths customers, it is a clear sign of the

continued support for rural Australia.

Visit www.woolworths.com.au to see how much we raised for The Country

Women’s Association and to check out all the photos from the day.

For more information on receiving funding from The Country Women’s

Association call toll free: 1800 237 876

THANK YOU FOR BACKING OUR FARMERS

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what’s for dinner

NATURAL SELECTIONSettle into autumn with these warm and hearty dinners for the whole family to enjoy.

mondayVeal T-bones with sage butterPreparation: 10 minutes

Cooking: 15 minutes

Serves: 4

125g butter, at room temperature

¼ cup sage leaves, finely chopped

2 tsp Woolworths Select Worcestershire

Sauce

750g small potatoes

4 veal T-bone steaks

120g baby rocket leaves

2 pears, quartered, cored and sliced

20g shaved parmesan cheese

French dressing, to serve

1 Combine butter, sage, Worcestershire

sauce, salt and white pepper in a bowl.

Spoon onto a piece of baking paper. Form

into a sausage shape and roll up. Refrigerate

for 30 minutes until firm.

2 Put potatoes into a saucepan and

cover with cold water. Bring to the boil

over a high heat. Reduce heat and simmer for

12-15 minutes or until tender. Drain.

3 Heat a chargrill pan or barbecue hotplate

over medium heat. Season steaks on both

sides. When pan is hot add steaks

and cook for 3 minutes on each side

for medium-rare or until cooked to your

liking. Serve steaks with steamed potatoes

and salad.

4 To make rocket, pear and parmesan

salad, combine rocket and parmesan

in a large bowl. Drizzle with dressing just

before serving.

NUTRITIONAL VALUE

Per serve: 40g protein, 30g fat

(19g saturated fat), 43g carbohydrates,

7.5g dietary fibre, 2510 kJ (600 Cals).

Woolworths fresh 7

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8

variation: Mushroom, capsicum, spinach & bocconcini farfalle pasta

Preparation: 10 minutes

Cooking: 20 minutes

Serves: 4

500g Woolworths Select Farfalle Pasta

2 tbs olive oil

500g button mushrooms, sliced

1 large red capsicum, deseeded and diced

120g baby spinach leaves

110g bocconcini, drained and sliced

2 tbs balsamic vinegar

crusty bread, to serve

1 Cook pasta in a large saucepan of

salted boiling water until just tender

as per packet instructions. Drain and

return pasta to saucepan.

2 Meanwhile, heat 1 tbs oil in a large

deep frying pan over medium-high

heat. Add mushrooms and cook for

8-10 minutes or until golden. Add

capsicum and cook for 2 minutes.

Add spinach leaves, stir and remove

pan from heat. Add vegetable mixture,

bocconcini, remaining oil and balsamic

vinegar to pasta. Toss until well combined.

Serve immediately with crusty bread.

what’s for dinner

Roasted mushrooms with vegetable fillingPreheat oven to 200°C. Trim stems from

8 large flat mushrooms and roughly chop

stems. Put mushroom cups into a large

shallow baking dish. Heat 1 tbs olive oil

in a non-stick frying pan. Add 1 finely

chopped brown onion and 1 finely diced

red capsicum. Cook for 3-4 minutes or

until soft. Stir through 50g roughly chopped

baby spinach and chopped mushroom

stems. Spoon into mushroom cups. Bake

for 10 minutes. Top with 110g sliced

bocconcini. Season with salt and pepper.

Bake for 7 minutes or until cheese is melted.

Serve immediately with crusty bread and

salad greens.

WINE SUGGESTIONArrogant Frog Ribet White has intense fruit fl avours, making

this French Sauvignon Blanc a

refreshing and soft white wine.

tuesday

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wednesday

Woolworths fresh 9

Grilled honey & lemon pork midloin chopsPreparation: 20 minutes

Cooking: 8 minutes

Serves: 4

1 large lemon, rind finely grated

and ⅓ cup juice

2 tbs honey

2 garlic cloves, crushed

4 pork midloin chops

400g red-skinned potatoes, chopped

400g sweet potato, peeled and chopped

1 Combine lemon rind and juice, honey

and garlic in a jug and whisk to combine.

Arrange pork chops in a shallow ceramic dish

and pour over marinade. Turn to coat and set

aside for 20 minutes.

2 Heat a chargrill pan or barbecue on

medium. Remove pork chops from

marinade allowing excess to drain off. Cook

for 4 minutes each side or until well-browned

and sticky. Serve with potato and sweet

potato mash.

3To make mash, put potatoes into a

saucepan and cover with cold water.

Place over high heat and bring to the boil.

Reduce heat and simmer for 15-20 minutes

or until tender. Drain and roughly mash.

NUTRITIONAL VALUE

Per serve: 29g protein, 14g fat (5g saturated fat),

40g carbohydrate, 3.5g dietary fibre, 1695 kJ

(405 Cals).

WINE SUGGESTIONBaily & Baily Tickety Boo Roséhas soft, vibrant and luscious

strawberry fl avours and a delicate

fresh fruit fi nish perfect for this meal.


Woolworths fresh 11

thursday

fridayFish & asparagus mornayPreparation: 20 minutes

Cooking: 35 minutes Serves: 4

60g butter or margarine

¼ cup plain flour

1¾ cups skim milk

⅓ cup grated extra tasty cheese

2 bunches asparagus, trimmed and

cut into thirds

750g Nile Perch fillets, cut into pieces

¼ cup white breadcrumbs

1 Preheat oven to 180°C. Melt butter

in a saucepan over medium heat.

Add flour and stir until well combined.

Cook for 1 minute or until bubbly. Remove

mornay sauce from heat and slowly whisk in

milk. Return to heat and stir constantly until

mixture comes to the boil and thickens. Stir

in ¼ cup cheese. Reduce heat to low and

simmer for 2 minutes. Remove from heat.

2 Place asparagus into a bowl and

cover with boiling water. Stand for

2 minutes. Drain.

3 Lay fish into a large shallow ceramic dish.

Top with asparagus. Pour over sauce.

Combine remaining cheese and breadcrumbs

in a small bowl. Sprinkle over mornay and

bake for 15 minutes or until topping is golden.

Serve immediately.

NUTRITIONAL VALUE


17g carbohydrate, 2g dietary fibre, 1920kJ

(460 Cals).

variation: Fish fillets with cheese sauce

Melt 40g butter in a saucepan over

medium heat. Stir in 2 tbs plain flour

until combined and bubbly. Remove pan

from heat and whisk in ¾ cup low-fat milk.

Return to heat and bring to the boil. Add

2 tbs grated tasty cheese. Season with

salt and white pepper. Heat 2 tsp olive

oil in a non-stick frying pan. Cook 2 Nile

Perch fillets for 2 minutes on each side

or until cooked through. Transfer to a baking

tray. Cook 2 more fish fillets and place on

tray. Spoon sauce over fillets. Sprinkle white

breadcrumbs and grated cheese onto

sauce. Place under a hot grill until golden.

Serve with steamed asparagus.

Turkey meatloaf withcrunchy toppingPreparation: 15 minutes

Cooking: 1 hour Serves: 4

1 brown onion, finely chopped

125g diced bacon

1 kg turkey mince

50g baby spinach, roughly chopped

¼ cup dill sprigs, finely chopped

55g can green peppercorns, drained

1 egg, whisked

2 slices bread, diced

20g butter, melted and cooled

purchased frozen oven chips, to serve

250g truss roma tomatoes

olive oil spray

1 Preheat oven to 200°C. Grease a 20cm x

8cm (6-cup capacity) loaf pan. Heat a

non-stick frying pan over medium heat.

Add onion and bacon and cook for 3-4

minutes or until soft. Cool.

2 Combine turkey mince, spinach, dill,

peppercorns, egg and cooled bacon

mixture in a large bowl. Spoon mixture into

prepared loaf pan. Combine diced bread and

melted butter in a bowl. Spoon over meatloaf,

pressing on lightly. Bake for 45 minutes or

until loaf is cooked through. Serve immediately

with oven baked chips and roasted tomatoes.

3 To make chips and tomatoes, cook oven

chips as per packet instructions. Line a

baking tray with baking paper. Place tomatoes

onto tray and spray with olive oil. Sprinkle with

salt. Bake for 15-20 minutes or until tender.

NUTRITIONAL VALUE

Per serve (not including chips): 60g protein,

24g fat (9g saturated fat), 11g carbohydrate,

2.5g dietary fibre, 2100kJ (500 Cals).

what’s for dinner


WWS0036FRESHadR1254.pdf Page 1 19/1/09, 1:24 PM

dessertLittle puddings Preparation: 20 minutes

Cooking: 25 minutes Makes: 6


½ cup caster sugar

1 tsp vanilla extract

2 eggs

1 lemon, rind finely grated and 1 tbs juice

1 cup almond meal

¼ cup plain flour

4 small plums or apricots, halved, stone

removed, cut into wedges

icing sugar, to dust

thick cream, to serve

1 Preheat oven to 180°C. Grease and line

base of 6 holes of a medium muffin pan.

Put butter, caster sugar, vanilla, eggs, lemon

rind and juice into a food processor and process

until well combined. Add almond meal and flour.

Process until just combined.

2 Spoon mixture into prepared muffin pan.

Top with wedges of fruit. Bake for 20-25

minutes or until cooked through when tested

with a skewer. Stand for 5 minutes. Transfer to

a wire rack to cool. Dust with icing sugar. Serve

with thick cream.

NUTRITIONAL VALUE


26g carbohydrate, 3.5g diet fibre, 1685 kJ (395 Cals).

WINE SUGGESTIONZonin Asti Spumante is a sweet, balanced and refreshing sparkling wine. Fruity and superbly balanced, it is perfect with desserts.

what’s for dinner

Woolworths fresh 13


A life of adventure has seen grower Chris Andreau triumph over his latest challenge: taming the dragon in the Northern Territory.

FACING THE DRAGON

CHRIS ANDREAU

NT QUAIL & MANGO FARM

FF or someone that says he’s

not one for adventure, Chris

Andreau has lived anything

but a sedentary life. After

losing everything during the

Cypriate war in 1974, Chris arrived in Darwin

as a refugee only to find himself caught up

in the devastating cyclone Tracey. A qualified

tradesman, he spent his time helping in the

repair efforts before purchasing his first parcel

of land in 1989. Located 50km outside Darwin

at Lambells Lagoon, Humpty Doo, Chris

channelled his energy into setting up a family-

run business, NT Quail & Mango Farm.

Despite looking a little prickly (dragon fruit

grows on a cactus plant), Chris is passionate

about growing this exotic fruit. “About 7 years

ago, I saw dragon fruit at Woolworths and

when I ate it, I loved it so much I thought,

this is what I want to grow! We now produce

dragon fruit for Woolworths every season.”

Also known as pitaya, dragon fruit got their

quirky name because they are thought to

resemble the fiery breath of a dragon. “It

tastes like a cross between a kiwi and pear

with a hint of sweet honey,” says Chris of

the fruit’s crisp white flesh with tiny, crunchy

black seeds. Chris enjoys dragon fruit the way

his wife Sula serves it: chilled and with just a

sprinkling of lime juice.

“It’s such an impressive fruit to present on

a fruit or cheese platter or with ice-cream

for dessert. Even kids absolutely love it – try

dicing it for them in raspberry jelly,” he says.

Best of all, it’s a healthy treat to boot.

“It’s full of fibre, vitamin C and minerals

but low in calories,” says Chris. “That’s what

keeps me young and fit!”

Available: From late November to April.

To buy: It should have nice red colour and

should still be hard.

To store: Keep chilled in the fridge for up

to 3 weeks. WO

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14

our grower story

FRE0309p014growR.indd 14FRE0309p014growR.indd 14 21/1/09 10:12:17 PM21/1/09 10:12:17 PM

��

�� &��

��

��• �� • ��

• ��!��

*Trademark used under licence

"��&��#� �� 300g can Edgell Vegie Mixes Corn & Four Bean 3 cups mixed salad greens½ punnet cherry tomatoes, halved2 tablespoons Balsamic salad dressing

$� ��Drain Edgell Vegie Mixes and combine with salad greens and cherry tomatoes.

%��Drizzle with Balsamic dressing and gently toss.

SERVES: 3-4 NO COOKING REQUIRED

SIM0095_Fresh_R.pdf Page 1 14/1/09, 9:49 AM

Raspberry & pear loafPreparation: 20 minutes

Cooking: 55 minutes Makes: 12 slices

Preheat oven to 180°C. Grease and line a

6-cup loaf pan with baking paper. Drain

415g can pear halves in syrup and roughly

chop. Cream 125g butter with ¾ cup caster

sugar in a large bowl. Add 2 eggs, one at

a time, beating well after each addition.

Sift 1½ cups self-raising flour over mixture.

Stir in ⅓ cup milk, 1 cup Woolworths

Select Frozen Raspberries and chopped

pear into mixture. Spoon into prepared loaf

pan and smooth top. Bake for 45-55 minutes

or until cooked through. Stand for 10 minutes

before transferring to a wire rack to cool.

Dust with icing sugar. When cold, slices of

loaf can be toasted.

quick & easy

16

BERRY DELIGHT

Be tempted by these berri-licious desserts packed with the sensational fl avour of

Woolworths Select Frozen Berries.

Breakfast puddingPreparation: 20 minutes Cooking: 25 minutes Serves: 4

Preheat oven to 180°C. Lightly grease 4 x 1-cup ovenproof dishes or cups. Remove

crusts from 6 slices of white bread and cut each into 4 small triangles. Layer 6 triangles

into each dish. Sprinkle ¼ cup partially thawed Woolworths Select Frozen Mixed

Berries over each. Whisk 4 eggs, ⅓ cup caster sugar, 1½ cups milk and ½ tsp

cinnamon in a large jug. Place dishes into a large roasting pan. Gently pour milk mixture

over each pudding until bread is covered. Pour enough hot water into roasting pan until

water comes half way up the sides of pudding dishes. Bake for 25 minutes or until custard

is set. Sprinkle with icing sugar and serve.

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Pikelets with blueberries & yoghurtPreparation: 10 minutes Cooking: 25 minutes Serves: 4 Makes: 18

Sift 1 cup self-raising flour and ¼ tsp bicarbonate of soda into a

bowl. Make a well in the centre. Add 60g melted and cooled butter,

2 tbs honey, 1 cup buttermilk and 1 whisked egg. Stir with a

wooden spoon until a smooth batter forms. Heat a greased large

non-stick frying pan over medium heat. When hot, drop tablespoons

of batter, 3-4 at a time, into frying pan. Cook for 2 minutes or until

bubbles start to form on surface. Carefully turn and cook for a further

minute or until cooked through. Cook remaining batter. Serve pikelets

with thawed Woolworths Select Frozen Blueberries, a dollop of

thick Greek-style yoghurt and a drizzle of honey.

Try Woolworths Select

Frozen Raspberries,

Blueberries or Mixed Berries

mixed through ice-cream or

yoghurt for a delicious treat.

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Or use them as ice-cubes

in drinks. They are also

perfect in cakes, muffi ns

and puddings or served

with your favourite desserts.

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18

Lemon & ricotta tartPreparation: 30 minutes

Cooking: 1 hour Serves: 8

1¾ cups plain flour

⅓ cup caster sugar

150g butter, chopped

1 egg yolk

1 tbs iced water

Filling

2 lemons

500g low-fat ricotta

⅓ cup caster sugar, extra

3 eggs

1 Process flour and caster sugar in a food

processor until combined. Add butter

pieces and process until completely chopped

and the mixture resembles fine breadcrumbs.

Add egg yolk and water and pulse until

mixture comes together in a ball.

2 Roll out on a lightly floured surface

to fit a 24cm deep flan tin. Ease pastry

into tin and trim off excess. Prick base

well with a fork and place into freezer for

10 minutes. Preheat oven to 200°C. Line

with a sheet of baking paper and fill with

dried beans. Bake for 15 minutes, remove

paper and beans and cook for a further 5

minutes until golden. Reduce heat to 180°C.

3 Meanwhile, finely grate lemon rind from

only 1 of the lemons and then juice both.

Process ricotta, sugar, eggs and lemon rind

and juice until smooth. Pour into cooked

pastry shell and cook for 40 minutes until

set. Cool then cut into wedges to serve.

To buy Look for brightly coloured

lemons with glossy skin with no

discolouration or wrinkled patches.

To store Store lemons at room

temperature, out of direct sunlight,

for up to 1 week.

Where to find From the fresh fruit and

vegetable department at your local

Woolworths supermarket.

HINTS & TIPS❋ Lemon juice can be used to keep the

cut surfaces of apples, avocados,

bananas and pears from turning

brown. It can be kept in the fridge for

up to 3 days but any longer and the

juice will lose it’s tang. It can also be

frozen in ice cube trays.

❋ When a recipe asks for lemon zest, it

means the rind. Grate the yellow skin

with a fi ne-toothed grater, avoiding

the bitter white parts. To keep leftover

rind for use in savoury dishes, add a

little oil and for sweet recipes, keep

in a little caster sugar. Like this, it will

keep for 1-2 days.

lemons

now in season

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Woolworths fresh 19

Spicy sticky pork rashers Preparation: 25 minutes

Cooking: 20 minutes

Serves: 4

1 tbs oil

1 tbs Woolworths Select Soy Sauce

1 tbs honey

2 green shallots, finely chopped

1 garlic clove, crushed

finely grated rind of 1 orange

1 tsp ground cumin

½ tsp smokey paprika

¼ tsp ground ginger

¼ tsp dried chilli flakes

600g pork rashers

steamed rice and vegetables, to serve

1 Combine all ingredients except pork

rashers in a jug and whisk until well

combined. Arrange pork rashers in a shallow

glass dish and pour over marinade. Turn

rashers to coat evenly with marinade and

set aside for at least 20 minutes.

2 Heat a chargrill pan or barbecue on

medium. Transfer marinade to a small

saucepan and bring to the boil. Cook for

3 minutes. Cook pork rashers on chargrill

for about 8 minutes. Serve with steamed

rice, vegetables and spoon over a little of

the heated marinade.

NUTRITIONAL VALUE

Per serve: 18g protein, 24g fat (3g saturated

fat), 7g carbohydrate, 0.5g dietary fibre,

1310 kJ (315 Cals).

To buy Fresh pork rashers should

have even layers of fat and meat and a

pale pink colour.

To store Remove from packet or meat

tray and store in an airtight container in

the fridge.

Where to find From the meat

department at your local Woolworths

supermarket.

HINTS & TIPS❋ Cook pork rashers on the barbecue

and serve with a tropical salsa

made with diced mango, avocado,

chopped coriander and red onion.

❋ Pork goes very well with other sweet

fl avours like orange, maple syrup,

honey and plum. Other great fl avour

partners are coriander, cumin, chilli,

ginger, fi ve spice and mustard.

❋ Treat pork like other meat and be

careful not to overcook. It can safely

be cooked to medium-rare and

remains juicy and slightly pink in the

centre. There is no need to cook

pork to the well done stage, this will

dry out the meat and make it tough.

pork rashers


20

Chargrilled ocean trout with wasabi mayonnaisePreparation: 20 minutes

Cooking: 5 minutes

Serves: 4

4 ocean trout fillets

½ cup teriyaki sauce

1 tbs grated ginger

¼ tsp five spice powder

¼ cup mayonnaise

1 tsp wasabi paste

1 tbs chopped coriander

salad leaves, to serve

1 tbs oil

1 Lay ocean trout fillets into a shallow glass

dish. Whisk teriyaki sauce with ginger and

five spice powder and pour over fish. Allow to

marinate for 10 minutes.

2 Meanwhile, mix mayonnaise, wasabi

and coriander together in a small bowl.

Wash salad leaves and arrange onto plates.

3 Heat oil in a non-stick frying pan or

chargrill over medium-high heat. Drain

marinade form fish and discard. Cook fish

for 2-3 minutes each side, depending on

thickness of the fish. Serve fish with salad

and top with a dollop of wasabi mayonnaise.

NUTRITIONAL VALUE

Per serve: 40g protein, 17g fat (3g saturated

fat), 14g carbohydrate, 0.5g dietary fibre,

1530 kJ (365 Cals).

To buy Look for firm fillets that are

of a similar size and thickness for

even cooking. It has a red to orange-

coloured fl esh and has a mild fi sh

fl avour similar to salmon fi llets. They

are great for grilling and frying.

To store Place onto a plate lined with

paper towel. Cover with plastic wrap

and store in the fridge for up to 2 days.

Where to find From the seafood

department at your local Woolworths

supermarket.

HINTS & TIPS❋ For dinner, place an ocean trout

fillet onto a sheet of buttered foil

with slices of witlof. Seal parcel

and bake for 8-10 minutes.

❋ For crispy skin, brush skin of

ocean trout fillets with a little oil.

Grill, skin-side up first, for 2-4

minutes each side.

❋ Pan-fry 2 ocean trout fillets,

skin-side down, until crisp, then

turn. Add ⅓ cup teriyaki sauce

to pan. Continue to cook to your

liking. Serve with Asian greens.

ocean trout

now in season

FRE0309p018-023nowR.indd 20FRE0309p018-023nowR.indd 20 23/1/09 9:27:56 AM23/1/09 9:27:56 AM

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To buy Our Hot Cross Buns are baked

fresh in store each day using a traditional

recipe. For the perfect mix of fruit and

spice, try our 8-pack or Mini 12-pack.

For those of you who prefer your buns

without the fruit, pick up an 8-pack of

Fruitless Buns. For all the choc-o-holics

out there, try our Hot Cross Buns with

Chocolate Spice and Chocolate Chips

added for a delicious, indulgent treat.

To store Hot Cross Buns are best

stored in their orginal packaging in a

bread box and are best eaten within

3 days of purchase.

Where to find* From the fresh in

store bakery at your local Woolworths

supermarket.

* Only available where made in store.

hot cross buns

You canreally spreadyour wingswhen you’recage free

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FRE0309p018-023now.indd 21FRE0309p018-023now.indd 21 16/1/09 10:48:52 AM16/1/09 10:48:52 AM

22

Bacon & cheese pull-apart breadPreparation: 30 minutes + 1½ hours

proving time


1 sachet dried yeast

1 tsp sugar

4 cups plain flour

1 tsp salt

200g bacon pieces

⅓ cup grated tasty or swiss cheese

2 tbs chopped parsley

1 tbs milk

1 Combine yeast, sugar and ½ cup warm

water in a small bowl. Set aside in a warm

place for 10 minutes or until frothy (see Note).

2 Sift flour and salt into a bowl. Make a well

in the centre and add 1 cup warm water

and the yeast mixture. Mix to form a soft

dough. Knead on a lightly floured surface for

10 minutes until smooth. Place into a lightly

oiled bowl and cover with plastic wrap. Set

aside for 1 hour until doubled in size.

3 Meanwhile combine bacon pieces, grated

cheese and parsley and set aside. Grease

a 21 x 10cm loaf tin.

4 Punch dough with your fist to release air.

Knead again for 1 minute until smooth.

Divide dough into 20 small pieces and shape

each into a flat round 6cm in diameter. Top half

of the rounds with some of the bacon mixture

and sandwich together with a plain round.

5 Preheat oven to 210°C. Arrange the

rounds into the tin, standing them on

their sides closely together. Cover and set

aside for 30 minutes.

6 Brush top of loaf with milk and bake for

30 minutes until golden brown.

NOTE: This will ensure that the yeast is still

active and the bread will rise. It is important

to check the use by date. If the mixture isn’t

frothy, discard and start again with a new

packet of yeast.

To buy Bacon pieces should be

cooked before they are consumed. Try

them grilled, fried or barbecued and

then added to salads, rice and pastas.

To store Store below 4˚C and use

within 3 days of purchase.

Where to find From the fresh

delicatessen at your local Woolworths

supermarket.

HINTS & TIPS❋ Bacon pieces are a great addition

to soups and casseroles. The long

cooking processes will help to draw

out its smokey fl avour.

❋ For a tasty side dish, sauté ½ cup

breadcrumbs, 100g bacon pieces

and crushed garlic until golden. Stir

through 500g cooked green beans.

❋ Bacon pieces are great cooked

then used in sandwiches, salads

and stuffi ngs. Or use as a fl avour

booster in pasta sauces and

risottos and on pizzas.

❋ Sprinkle bacon pieces on potatoes

or chicken breasts and bake in the

oven for delicious meal.

bacon pieces

now in season


Herb butter for garlic & herb breadPreheat oven to 200°C. Mix 125g softened

butter with 4 crushed cloves garlic, 2 tbs

grated parmesan and ¼ cup chopped

fresh herbs – we used rosemary, thyme,

basil and parsley. Slice 1 French stick into

2.5 cm thick slices, but don't cut all the way

through. Spread butter mixture between each

slice. Bake for 8-10 minutes until golden and

warmed through.

HINTS & TIPS❋ Add chopped herbs to breadcrumbs and

store in the freezer. This mixture is always

handy to coat schnitzels or fish pieces, to

add to mince and make hamburgers, rissoles

or meatloaf or fry until crisp in olive oil and

scatter over pasta.

❋ Extend storage life by wrapping loosely in

damp paper towel and keeping in a plastic

bag in the crisper bin of the fridge.

❋ Plan a few meals so that you get value from

purchasing herbs. If you need to buy rosemary

for roast lamb, use the rest of the bunch for a

lamb casserole and freeze it for another time.

Green basil has large, oval-shaped

leaves that are a shiny green in colour.

It has a distinctive, slightly sweet smell

and taste, and is well-known for its use

in Italian cuisine.

Continental parsley is the most

versatile and most often used herb,

adding tangy freshness and colour

to all kinds of dishes.

Coriander has a distinctive, slightly

spicy flavour and is commonly used in

Asian cooking.

Chives add a subtle onion-like

flavour and a little colour to recipes.

They have long, hollow, thin leaves and

are great as a garnish or in salads.

Mint has a clean, fresh taste great

in all kinds of sweets, savoury and

drinks recipes.

Dill is a soft, feathery herb with an

aniseed-like flavour well suited to fish.

Rosemary has a rich fl avour that

pairs well with all kinds of meat,

seafood, bread and bean dishes.

Thyme’s strong, spicy fl avour adds

depth and interest to winter roasts

and stuffi ngs.

fresh herb range

Ah McCain . . . you’ve done it again!

The perfect

bite sized pizza snack

Now available

in your Woolworths

freezer department


From a mouth-watering appetiser to a delicious dip, Woolworths Select Spreadable Cream Cheese is as versatile as they come!

selection made easy

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24

Fruit & nut cheese spreadStir 250g Woolworths Select Spreadable

Cream Cheese, 1 tbs milk, ¼ cup diced

dried apricot, 3 soft dried figs, finely

chopped and 50g chopped natural

almonds (skin on), in a bowl until well

combined. Serve with crackers.

Smokey French onion dipGrill 4 slices prosciutto until crisp. Chop finely

and combine with 250g Woolworths Select

Spreadable Cream Cheese, 1 tbs milk,

1 sachet dried French onion soup base

and 2 chopped green shallots. Season with

¼ tsp smokey paprika and 1 tbs chopped

chives. Serve with vegetable sticks.

Smoked salmon tartletsPreheat oven to 200°C. Using a 6cm cutter,

cut out rounds from 2 partly thawed sheets

frozen puff pastry and gently press into a

12-hole patty pan. Prick with a fork. Cook

in oven for 8-10 minutes or until pastry is

golden. Cool for 5 minutes then transfer to

a wire rack and cool completely. Combine

250g Woolworths Select Spreadable

Cream Cheese, 1 tbs milk, 2 tsp chopped

dill, 1 tbs chopped capers, finely grated

rind of 1 lemon and 1 tbs lemon juice in

a bowl. Fill pastry cases with cream cheese

mixture and top with a strip of smoked

salmon. Garnish with a small sprig of dill,

if desired.

FRE0309p024selectR.indd 24FRE0309p024selectR.indd 24 21/1/09 10:40:14 PM21/1/09 10:40:14 PM

The new range of fi ne chocolate from Woolworths

Select is simply irresistible. Duet, Fruit & Nut, Almond,

Milk, Hazelnut and Dark. All creamy, smooth and

deliciously decadent.

Treasure it.

WC5176-15.pdf Page 1 17/12/08, 10:00 AM

fresh in store3 ways with chicken

3 WAYS WITH...

Make the most out of your ingredients with these simple and delicious recipes perfect for an autumn cool down.

26

Herbed roast chicken, p27

FRE0309p026-031entR.indd 26FRE0309p026-031entR.indd 26 27/1/09 3:32:52 PM27/1/09 3:32:52 PM

Woolworths fresh 27

Herbed roast chickenPreparation: 15 minutes

Cooking: 1 hour 30 minutes

Serves: 4


2 tbs finely chopped fresh herbs (we used

chives, thyme and Continental parsley)

1 lemon, rind finely grated and ⅓ cup

juice (reserve juice for pasta dish)

2 x 1.2kg Woolworths Fresh

Whole Chickens

750g potatoes, peeled and cut into pieces

3 corn cobs, peeled and cut into pieces

2 tbs plain flour

1 Preheat oven to 200°C. Combine butter,

herbs and lemon rind in a bowl. Using

your fingers, gently separate the chicken skin

from flesh over the breast. Push herb butter

under the skin and using your hands spread

butter out evenly. Place both chickens into a

large roasting pan. Roast for 30 minutes. Add

potatoes to pan and roast for a further hour or

until cooked through and are golden.

2 Meanwhile, bring a saucepan of water to

the boil. Add corn cobs and cook for 2-3

minutes or until tender. Drain, reserving 2 cups

of the cooking water. Serve roast chicken with

potatoes, corn cobs and gravy.

3 To make gravy, pour off all but 2 tbs of

pan juices from the roasting pan. Place

pan over medium heat. Sprinkle flour over

and stir until combined. Slowly add reserved

cooking water, stirring constantly until smooth.

Bring mixture to the boil. Simmer for 2 minutes

or until gravy has thickened.

NOTE: This recipe serves 4 and the leftover

cooked chicken can be used to make the

following recipes.

Penne with chicken, tomatoes, baby rocket & ricottaPreparation: 15 minutes

Cooking: 12 minutes

Serves: 4

500g Woolworths Select Penne

400g leftover roast chicken meat,

shredded

250g cherry tomatoes, halved

60g baby rocket

125g fresh ricotta

⅓ cup lemon juice (see herbed roast

chicken recipe)

2 tbs extra virgin olive oil

freshly ground black pepper, to serve

1 Cook penne in a large saucepan of

salted boiling water until just tender

as per packet instructions. Drain and

return to saucepan.

2 Add chicken, tomato, rocket, ricotta,

reserved lemon juice and olive oil.

Toss until well combined. Serve seasoned

with pepper.

Chicken noodle soupPreparation: 15 minutes

Cooking: 15 minutes

Serves: 4

1 tbs olive oil


2 carrots, trimmed, peeled and diced

2 sticks celery, thinly sliced

2 garlic cloves, crushed

4 cups chicken stock

400g leftover roast chicken meat, chopped

440g Singapore-style fresh noodles

2 tbs Continental parsley, to garnish

1 Heat oil in a large deep saucepan over

medium heat. Add onion, carrot, celery

and garlic and cook for 8 minutes or until

tender. Add stock and 3 cups of water. Stir

until well combined and mixture comes to

the boil. Add chicken and noodles. Cook for

2 minutes or until heated through. Ladle into

bowls, top with parsley and serve immediately.

chicken

You’ll save time with these three tasty ways to enjoy chicken.

WINE SUGGESTIONJacob’s Creek Reserve Chardonnay has a cedar oak

aroma with a ripe, tropical fruit

fl avour and creamy texture.


3 ways with lamb

28

Tuscan roast lambPreparation: 10 minutes

Cooking: 1 hour 45 minutes Serves: 4

2kg leg of lamb

2 garlic cloves, cut into slivers

2 tbs Tuscan seasoning

750g potatoes, peeled, cut into pieces

600g piece pumpkin, deseeded and cut

into wedges

2 tbs plain flour

2 cups chicken stock or water

3 carrots, peeled and sliced

2 parsnips, peeled and sliced

200g baby green beans, trimmed

1 Preheat oven to 200°C. Place lamb into

a roasting pan. Using a small sharp knife,

make small deep cuts into lamb and insert

garlic. Sprinkle Tuscan seasoning over lamb.

Roast for 45 minutes. Add potatoes and

pumpkin to pan and roast for 1 hour.

2 Transfer lamb to a chopping board and

loosely cover with foil. Stand for 10

minutes before slicing. Transfer potatoes and

pumpkin to a large plate. Place in oven to

keep warm.

3 Pour off all but 2 tbs of pan juices from

the roasting pan. Place pan over a

medium heat. Sprinkle flour over and stir until

combined. Slowly add chicken stock or water,

stirring constantly until smooth. Bring mixture

to the boil. Simmer for 2 minutes or until gravy

has thickened.

4 Place carrots and parsnip into a saucepan

and cover with cold water. Place over high

heat until mixture comes to the boil. Reduce

heat and simmer for 15-20 minutes or until

vegetables are tender. Drain and mash.

5 Bring a saucepan of water to the boil.

Add beans and cook for 1-2 minutes or

until just tender. Drain. To serve, thinly slice

lamb and serve with roast potatoes, pumpkin,

beans, carrot parsnip mash and gravy.

lamb


Lamb & potato curryPreparation: 15 minutes

Cooking: 15 minutes

Serves: 4

1 tbs vegetable oil


1 bunch coriander, 2cm roots and stems,

finely chopped

500g potatoes, peeled and cut into 2cm cubes

200g Woolworths Select Rogan Josh Indian

Simmer Sauce

270ml Woolworths Select Reduced Fat

Coconut Milk

450g leftover roast lamb, roughly chopped

steamed rice and pappadams, to serve

mango chutney, to serve

1 Heat oil in a saucepan over medium heat.

Add onion and coriander roots and stems.

Cook for 3 minutes or until soft. Add potatoes and

stir. Stir in simmer sauce and coconut milk. Bring

to the boil, reduce heat to low and simmer for 2

minutes. Add lamb and cook for 5 minutes or until

heated through.

2Spoon rice onto serving plates. Top with

lamb curry and coriander leaves. Serve

with pappadams and chutney on the side.

Mezze platterPreparation: 20 minutes


250g haloumi cheese

430g Turkish bread

450g leftover roast lamb, thinly sliced

200g tub hummus

275g baby Roma truss tomatoes

1 cup green olives

1 Heat a chargrill pan over medium-high

heat. Slice cheese 1cm thick. Cook cheese

for 1-2 minutes on each side or until golden.

Transfer to a plate.

2 Cut bread through the centre, then into

fingers and place on a large tray. Place under

a hot grill and cook for 2 minutes or until golden.

Turn and cook other side.

3 Arrange sliced lamb, toast fingers, chargrilled

cheese, hummus, tomatoes and olives onto

a large platter. Serve immediately.

Try these delicious meals using leftover Tuscan lamb roast.


30

3 ways with dough

Basic biscuit doughPreparation: 10 minutes


¾ cup caster sugar

⅔ cup condensed milk

1 egg

1 tsp vanilla extract

4 cups self-raising flour

1 Using an electric beater, beat butter,

sugar, condensed milk, egg and vanilla

until light and creamy. Add flour and stir

until combined.

2 Divide mixture into 3 portions. Make

the following biscuits with each portion of

biscuit dough. Preheat oven to 180˚C. Line

large baking trays with baking paper.

biscuit dough

Chocolate chip biscuits, p31


Introducing NESTLÉ Munch Bunch,a fun new yogurt packed with the nutrients kids need to grow.Each delicious serve contains the goodness of dairy with theadded benefi ts of Omega 3 for brain development, probiotics forhappy tummies and 50% morecalcium than the average of other children’s yogurt for strong teeth and bones.

Heart biscuitsPreparation: 15 minutes

Cooking: 12 minutes

Makes: 9

1¼ cups pure icing sugar, sifted

½ tsp strawberry or vanilla essence

10g soft butter

1 tbs hot water

1 drop red food colouring

extra icing sugar, to dust

1Flatten a portion of basic biscuit dough

(recipe on opposite page). into a round

disc. Wrap in plastic wrap and refrigerate for

20 minutes or until firm. Roll out between 2

sheets of baking paper. Using a heart shaped

cutter cut 18 heart shapes. Place onto prepared

tray. Bake for 12 minutes or until light golden

and firm. Stand on tray for 5 minutes before

transferring to a wire rack to cool.

2 Combine icing sugar, essence, butter, hot

water and food colouring in a bowl. Stir

until smooth. Sandwich biscuits together with

icing. Leave to set. Dust with icing sugar.

Apricot & almond biscuitsPreparation: 15 minutes + 20 minutes chilling

Cooking: 12 minutes Makes: 20

100g large dried apricots, finely chopped

¼ cup flaked almonds, finely chopped

1Add dried apricots and almonds to a portion

of basic biscuit dough (recipe on opposite

page). Roll dough into a 20cm log. Wrap in

plastic and refrigerate for 20 minutes until firm.

2Using a sharp knife, cut dough into 1cm

thick slices. Place onto tray. Bake for 12

minutes or until light golden and firm. Stand

on tray for 5 minutes before transferring to a

wire rack to cool.

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Chocolate chip biscuitsPreparation: 10 minutes + 20 minutes chilling Cooking: 12 minutes Makes: 22

Stir 2 tbs baking cocoa, ¼ cup milk chocolate bits and ¼ cup dark chocolate bits into a portion

of basic biscuit dough (recipe on opposite page) until well combined. Roll 2 tsp of mixture into balls

and place onto prepared tray. Using a fork, lightly fl atten biscuits. Bake for 12 minutes or until fi rm.

Stand on tray for 5 minutes before transferring to a wire rack to cool.

With just one simplebiscuit mixture, youcan be a baking wiz with three irresistiblebiscuit fl avours.

FRE0309p026-031entR.indd 31FRE0309p026-031entR.indd 31 23/1/09 8:45:40 AM23/1/09 8:45:40 AM

32

COLOUR MY WORLDLooking for something to brighten up your home? A fresh bunch of Clover Hill Asiatic lilies are just the thing!

woolworths fresh promotion

AAsiatic lilies look fabulous arranged in a

tall clear glass case mixed with some

fresh strappy stems of tropical leaves

which can be picked from your own

garden. For a simple and elegant

designer look, place some coloured pebbles in the base

of the vase to compliment the colour of your lilies.

This stunning flower is available in a vast range of

colours including hot pink, lemon, red, tangerine and

dusty pink. Look out for the attractive two-tones in

orange and yellow shades and the exquisite new soft

pink variety with a tinge of white on the edge. With this

sensational selection of colours, you can rest assured

you will find the perfect shade to suit your home.

You will need:

• 6 stems of Asiatic lilies

• 5 stems of strappy tropical leaves

• Or 1 bunch of foliage gum or fern

• 1 tall glass vase

1 Remove any foliage from the lilies

that will fall below the water in the

vase and repeat the same process to

the foliage.

2 Cut the foliage or a strappy tropical

leaf to about 40cm in length. Gather

the remaining 4 stems together and

cut them to exactly the same height as

the first stem. Place the 5 stems in the

vase.

3 Cut the lilies to the desired length,

leaving them 5cm longer than the

foliage.

4 Place a lily stem into the centre of

the vase, then begin to position the

remaining 4 lily stems evenly around the

centre placement.

TOP TIP: You can also use these

simple steps with your favourite

longer-stemmed flowers.

Create your own stunning tall vase arrangement

NOTE TO SELF: Add a little colour to your day with a bunch of Clover Hill flowers available at your local Woolworths supermarket.

FRE0309p0032clover.indd 32FRE0309p0032clover.indd 32 19/1/09 11:41:33 AM19/1/09 11:41:33 AM

A simple seafood dish can be the perfect meal for 1 to 100!From a speedy pasta to a tastyprawn dish made with fresh ingredients from our seafood department, these are guaranteed crowd pleasers!

DIVINEDINNERS

Woolworths fresh 33

Garlic prawnsPreparation: 10 minutes Cooking: 5 minutes Serves: 4

Peel 1kg large green banana prawns leaving tails intact and

devein. Heat ⅓ cup olive oil and 80g butter in a frying pan over

medium-high heat. Add 4-6 crushed garlic cloves, prawns and

a pinch dried chilli and stir to combine. Cook for 1 minute then

reduce heat to low. Add ½ cup chopped continental parsley

and cook for 2 minutes until prawns curl and change colour.

Spoon onto serving bowls and serve with crusty bread.

Fettucine marinaraPreparation: 5 minutes Cooking: 10 minutes Serves: 4

Cook 500g Woolworths Select Fettucine as per packet

instructions. Drain. Meanwhile, heat 2 tbs olive oil in a large

frying pan over medium heat. Add 1 chopped brown onion

and 2 crushed garlic cloves and cook for 3 minutes. Stir in

½ cup white wine and cook for 1 minute. Add 2 cups Italian

tomato passata sauce and bring to the boil, stirring occasionally.

Stir in 750g fresh seafood marinara mix until well coated with

sauce. Cook for 2-3 minutes or until seafood has changed colour.

Season with salt and pepper. Divide cooked pasta between bowls,

spoon over sauce and garnish with chopped parsley. Serve.

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lent ideas

banana prawns

marinara mix

FRE0309p033themeR.indd 33FRE0309p033themeR.indd 33 21/1/09 8:43:46 PM21/1/09 8:43:46 PM

Apply nowfor a Woolworths

Community Grantof up to $5,000

It’s on again! We’re giving grants to local community groups that help primary school

aged children lead healthier more active lives.

Last year over 1200 grants were awarded and this year there are even more up for grabs.

Apply at woolworths.com.auApplications close 6th April 2009.

WC5722-2.pdf Page 1 19/1/09, 1:51 PM

FOOD FOR THOUGHTWhat kids eat is vital for their bodies to grow strong and healthy. Check out Dr Rosemary Stanton’s top tips.

DID YOU KNOW?Fewer people are aware that the eating habits kids develop early in life strongly influence their future risks of obesity, diabetes, heart disease and cancer. New research also shows that what kids eat can also influence their chances of mental health problems.

FAST FACTApproximately 11 per cent of 4-14 year-old children suffer from Attention

Deficit Hyperactivity Disorder (ADHD). They’re not born with it although

preliminary studies in Perth have found that a poor diet during pregnancy

and in young children is associated with identifiable behavioural and

emotional problems during childhood.

There are many claims that omega-3 fats (found mainly in fish and

other seafood) can reduce problems such as ADHD. However, most

studies that compare omega-3 fats with a placebo have found no

significant benefits for ADHD. Depression is, however, related to

obesity in both adults and children.

Dr Rosemary Stanton

Woolworths fresh 35

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healthy kids

IMPROVING THEIR DAILY DIETFor breakfast – replace sugary cereals with porridge or low

sugar wholegrain cereals for added fibre and nutrients. Serve

with fruit and fat-reduced milk. Or serve an egg or some baked

beans on wholegrain toast.

For morning tea – swap packeted snacks for a new season’s

apple or a small bunch of grapes for loads of nutrients and no

saturated fat, added sugar or salt.

For lunch – sandwiches, rolls, wraps with lean meat, chicken,

cheese, egg or canned fish plus fresh fruit gives top value. Or a

fresh salad, hard-boiled egg and a wholegrain roll.

For an afternoon snack – a smoothie or fat-reduced yoghurt

will boost calcium and B vitamins.

For dinner – Plenty of vegies (stir-fried, steamed, baked or

barbecued) or salad with fish, lean meat, chicken, tofu, chick

peas or other legumes.

EATING HABITSSome studies show that

kids tend to mimic the eating

habits of their mothers while

others find that fathers have

the greatest influence over

children’s eating and drinking

habits. Without taking sides,

it is inescapable that the food

habits children develop in the

home have a lasting effect.

We start life being fed

warm sweet milk from a loving

mother. For many people, the

love affair with sweetness lasts

for life and food companies

have picked up on this

ingrained love and now add

sugar to everything from

breakfast cereals to drinks,

yoghurts, soups and savoury

snacks as well as the obvious

sugary delights of biscuits,

cakes and desserts.

The recent Australian

National Children’s Nutrition

and Physical Activity Survey

found that sugar now

contributes almost a quarter of

children’s daily energy intake

– way beyond the 10 per cent

of energy recommended as

the desirable maximum by the

World Health Organisation. A

constant high intake of sugary

foods and drinks easily leads

to obesity. And up to 88 per

cent of overweight and obese

children never change their

weight status in adult life.

FRE0309p035kidshR.indd 35FRE0309p035kidshR.indd 35 21/1/09 8:30:46 PM21/1/09 8:30:46 PM

36

mums and bubs

>

F F rom morning sickness and

sudden food aversions to

midnight hunger pangs,

pregnancy turns your regular

eating habits upside-down.

According to Heidi Murkoff, author of What to

Expect When You’re Expecting, what you eat

during pregnancy and breastfeeding can have

a direct influence on your baby. “Study after

study shows that, on average, healthier diets

yield far healthier babies,” says Heidi. The

basic rule is to eat plenty of fresh, seasonal

fruit and veggies and cut back on sugar,

processed foods and saturated fat.

Brainy bubBabies’ brains have their biggest growth

spurt in the third trimester, so it’s important

to get the right balance of carbohydrates,

proteins and essential fatty acids. Research

has shown that mothers who consume

enough omega-3 fatty acids during their last

trimester are more likely to have babies with

healthy sleeping patterns – try incorporating

high omega-3 fish, such as salmon or

sardines, into your diet twice a week.

Taste testingIf you want your child to eat its veggies

later, start eating them yourself while you’re

pregnant and breastfeeding. Your baby can

taste the food you consume as some of the

flavour passes through the amniotic fluid and

breast milk – research shows that if they’re

already accustomed to the taste of spices, fruit

and veggies early on, they’re far more likely to

accept them when they switch to solids.

EATING FOR

Ever wondered why your baby doesn’t like certain foods? Research shows that expectant and

breastfeeding mums play a big part in determining their child’s health and eating habits.

DID YOU KNOW?Researchers have found that babies born to malnourished mothers smile less and are drowsier compared with babies born to well-nourished mothers.

2

VITAMINS & MINERALSA low intake of zinc (found in

oysters, beans and nuts) and

folate (found in beetroot, muesli

and green vegetables such as

spinach) during pregnancy has

been linked to low birth-weight

babies, so make sure you’re getting

enough. Some studies have found

that women who have a low intake

of vitamin C (found in all fresh

fruit and veggies especially citrus

fruit) are twice as likely to develop

preeclampsia (high blood pressure

during pregnancy).

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Woolworths fresh 37

>

EAT MORE• Green leafy veggies are full of

essential vitamins, minerals and

antioxidants.

• Fresh seafood and canned

sardines or salmon are high in

omega-3 fats.

• Fibre found in wholegrain bread,

pasta and veggies, will keep you

regular.

• Dairy – babies require calcium

to grow and can easily deplete

calcium reserves in your body

during pregnancy.

AVOID• Pate, oysters or fresh and

soft cheeses may have too

much listeria bacteria. However

these foods will be fine after your

baby is born.

• Smoking - during pregnancy

and while breastfeeding, nicotine

can pass to your baby and cause

long-term damage.

• Alcohol as it passes through

the placenta and into brest milk

and can adverse effects on baby.

• Too much caffeine – more

than 2 cups of coffee or 4 cups

of tea while breastfeeding can

make baby restless.

BABY FOOD BASICS

When your baby reaches the age of 6 months, it’s time to

introduce fresh fruit and vegetables. Introduce one vegetable

at a time and wait 2-3 days before offering a new food to

check the baby doesn’t have any adverse reaction to it.

Greens Puree or mash spinach, broccoli, green peas or

other vegetables for a range of vitamins and minerals.

Sweet potato and carrots are a big hit with babies.

They are a great source of beta-carotene.

Avocado is high in healthy unsaturated fats, babies love

it mashed on its own or added to mashed veggies.

Fruit Mash pawpaw or puree cooked apple or pears for

a delicious and healthy dessert for your baby after the age

of 6 months.

YUMMY MUMMYYUMMY MUMMY

INTRODUCING SIMPLYAGELESS™

THE MAKEUP THAT SIMPLY WON’T AGE YOU.Some anti-aging makeup, even a high-end department store brand, can settle in lines and wrinkles and actually make you look older! But CoverGirl and Olay have teamed up to create a stunning alternative: makeup with an advanced new Olay Regenerist serum inside. NewSimply Ageless stays suspended over the fine lines and wrinkles to create flawless coverage - for a more amazing you! Ellen looks simply amazing in ivory.

FIRST TOWOOLWORTHS

OLDER? OR SIMPLY AGELESS?I KNOW WHICH ONE I’D CHOOSE

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With lots of yummy vegies to play with, sail away with this fun afternoon snack.

TUNA CANOES

fresh food kids

WHAT YOU NEED

❋ Carrot

❋ Celery

❋ Cherry tomatoes

❋ Crackers

❋ Cucumber

❋ Mayonnaise

❋ Woolworths Select Tuna

Chunks in Springwater

❋ A grown-up to help you

cut up all the ingredients.

❋ Chopping board, knife

and a spoon.

Woolworths fresh 39

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FRESH FOOD KIDSLooking for more fun ways to enjoy

fresh fruit and vegetables? Log on to

our website www.woolworths.com.au and follow the link to the Fresh Food

Kids page. There’s lots of great recipes,

games and fantastic fun.

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How to make it:

1 Take a cucumber and cut it in

half lengthwise then scoop out

the seeds with a spoon.

2 Fill it with a mixture of tinned

tuna, mayonnaise and celery.

Then pat it all down and add a few

cherry tomato people and carrot

stick oars.

3 Serve it with crackers and watch

it disappear down the hatch.

Wave hello to the new Neutrogena® Wave™ Power Cleanser.

Its gentle vibrations help clean 10x deeperto remove more dirt, oil, and makeup than traditional cleansing.

It reveals softer skin after just 1 use.

Hi, I’m the wave.Maybe the best thing to happen to your skin.

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WYEWWFPCAD1548.pdf Page 1 15/1/09, 4:48 PM

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SEASONAL BALANCE

health and wellbeing

Autumn’s finest produce might be just what the doctor ordered.

TIPShopping for seasonal produce also puts us in greater harmony with nature and has environmental advantages in saving on storage and transport costs associated with importing products that are out of season.

AAutumn brings us many delights:

new season’s crisp apples,

flavoursome pears, succulent figs,

sweet red capsicums, sleek

eggplants – and the promise

of mellow weather. But the winds of autumn can

also lead to dry skin, watery eyes and the legacy of

summer’s sun-damaged hair – all making it a great

time to get back on the healthy path with fewer

junk foods and more vegetables and fruit.

The right timeThe theory that eating foods which are in season

is better for our health is based on the higher levels

of phytonutrients when products ripen naturally.

Phytonutrients include hundreds of compounds

that function as antioxidants, anti-cancer agents

and general all-purpose health agents for good

skin, hair and eyes.

Colour my worldCarotenoids are one of the most important families

of phytonutrients. We’re all familiar with beta

carotene, the carotenoid that is converted into

vitamin A in the body and enhances our ability to

see in dim light – hence the old saying to “eat your

carrots so you can see in the dark”. However, there

are over 600 carotenoids in fruits and vegetables

and the highest levels are found when products

are in season. Zeaxanthin is a carotenoid found in

abundance in sweet corn, oranges and green leafy

vegetables such as spinach and lettuce. It helps

protect against macular degeneration – the most

common form of blindness in older people. Lutein,

a carotenoid found in avocado, green vegetables

and egg yolk also protects the eyes. Researchers

in Finland suggest that the carotenoids in fruit and

vegetables may be the most important factor in

protecting us against heart disease.

To select products with high quantities of

phytonutrients, go for colour and flavour. Select the

reddest capsicums, the deepest orange carrots,

the greenest broccoli, the darkest spinach and the

richest-coloured melons.

Dr Rosemary Stanton

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BONUS beauty treatment* with every 500ml Country Life Body Wash

wash away the city

Simply purchase any 500ml Country Life Body Wash between 2.3.09

and 29.3.09 inclusive from a participating Woolworths Supermarket

to receive a beauty treatment or hairdressing service.

*Conditions Apply. Limit one voucher per household. Claim must

be received within 28 days of purchase. See entry form instore for

full Terms and Conditions. To qualify retain your till receipt.

151288_SYM0088_R_WW.pdf Page 1 9/1/09, 5:02 PM

Woolworths fresh 45

LOVE YOUR LOOKEVER WONDERED HOW TO GET GLOWING SKIN AND LONG, LUSCIOUS LASHES? ALL YOU NEED IS THE RIGHT FOUNDATION AND MASCARA.

health and beauty

MASCARA MAGIC

CovergirlLashExact

YOU NEED: DEFINING & LENGTHENINGMASCARAWhen it comes to lengthening, you’ll

need a no clumping or smudging

formula mascara - and the right brush

to separate the lashes. Remember

to wiggle the brush in a zig zag-like

pattern, from the base to the tip of

the lash, for an even finish.

YOU NEED: VOLUMISING MASCARACreamy, thickening waxy formulations

will instantly add va-va-voom to

lashes. If you want serious volume,

two coats of mascara are in order

– to avoid clumping, try not to let

the first coat dry before applying the

second coat.

Maybelline XXL Curl PowerYOU NEED: CURLING MASCARALook for mascaras with a curved

brush – often they’ll have bristles

spaced further apart to help the

colour grab at the root and give

you luscious curly lashes in seconds

– no curling wand required!

Covergirl Volume Exact

Maybelline Define-a-lash Volume

Covergirl LashBlast

Maybelline New York Define-a-Lash

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I WANT: CURL POWERDid you know that nearly 50 per

cent of women use an eyelash

curler before applying mascara?

Well, if you’re strapped for time

in the morning, using a curling

mascara means you can skip

that step altogether.

I WANT: SUPER THICK LASHESSo you’re not after length, but

your lashes are on the sparse

side? Lash implants might be

all the rage in Hollywood, but

there’s a much simpler solution

to getting extra volume.

I WANT: EXTRA LENGTH & DEFINITIONSo you weren’t born with

bambi-like lashes? Thankfully,

it’s easy to add the illusion

of length thanks to the brilliant

range of lengthening mascaras

available.

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46

health and beauty

I WANT: DEWY SKINDry skin types often have

the most trouble finding the

right foundation. The reason

why is because foundation

tends to cling on to any dry

surface skin cells leaving it

looking dull and ‘caked’ in

some spots.

YOU NEED: MOISTURE RICH COLOURMoisturising foundations and those

with a smooth, silky texture will glide

easily on to dry skin and help give it

a natural glow. Make sure you apply

moisturiser first as well – it will help

create a smooth surface for the colour.

BACK TO BASE

I WANT: MY LOOK TO LASTIf your foundation slides off your

skin before you stop for morning

tea, you’ve probably got an oily

complexion. Make sure you

cleanse well before you apply

colour to remove excess oils on

your skin.

I WANT: TO HIDE REDNESSSo, you haven’t had too much

sun or a big night out but

you’ve woken up with a ruddy

complexion? Sensitive skin types

prone to redness need a yellow-

based foundation to counteract

the pink pigment in their skin.

YOU NEED: MINERAL MAKE-UPMineral make-up is like a magic

wand for redness – the result is

a natural coverage that hides all

manner of skin sins. If you’re using

the powder version, use a brush

to apply in downward strokes for a

sheer finish or in a circular buffing

motion for heavier coverage.

Maybelline New YorkSuperstay Silky Foundation, 30ml

I WANT: A YOUTHFUL LOOKAs well as dealing with fine lines

and wrinkles, mature skin types

can struggle to find the right

foundation because they can

slide straight into your creases

and further highlight the visible

signs of aging.

Maybelline New York Instant Age Rewind Compact CreamFoundation, 9g

Maybelline New York Instant Age Rewind Foundation, 30ml

Covergirl TrueBlend Foundation, 30ml

YOU NEED: ANTI-AGINGFORMULATIONSThat’s right – foundation isn’t just

designed to cover blemishes and

even out skin tone. Look for high-

tech formulations that contain

ingredients designed to tighten skin

(such as caffeine), and have added

radiance pearls to create the illusion of

luminosity.

Maybelline New York

Dream Matte Mouse,18g

YOU NEED: LONG-LASTINGFOUNDATIONTry a foundation that smooths to a

powdery matte finish – Maybelline’s

Dream Matt Mousse formula is the

number one best-seller worldwide

thanks to its light coverage but long

lasting, shine-free finish.

Covergirl AquaSmoothPowder Foundation,12g

Maybelline New York Mineral Powder Foundation, 8g

Maybelline New York Mineral Liquid

Foundation, 30ml

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When you feel good on the inside, it shows.

The Terms and Conditions: Take the Vaalia Two Week Trial and prove it to yourself! If you’re not completely satisfi ed we’ll refund you the purchase price up to $20 inc GST. To claim: tell us why you weren’t satisfi ed and send your claim form with original receipt/s & pack lids (specially marked packs only). Receipt/s must specify items purchased, price & date of purchase and be received within 90 days of purchase. You must consume a serve of Vaalia each day for 14 consecutive days (90g min serve). Postage not included. 1 claim per household. Full conditions & claim form at www.vaalia.com.au.

Offer ends 31/12/09

PAD327WooliesFreshF.pdf Page 1 17/12/08, 4:40 PM

3 toast slices 3 cheese slices 1 tomato cut into 5 slices 1 boiled egg cut into slices 5 slices of cucumber 10 carrot sticks

Get an adult to cut up all the vegetables. Cover the toast with a cheese slice and cut into quarters. Top the noughts with a slice of tomato and boiled egg. To make the crosses, use cucumber slices and carrot sticks. Each player will need 5 pieces for a chance to win!

For more fun ways to get kids interested in fresh food, go to woolworths.com.au. You’ll find easy recipe ideas and tips for healthy eating.

Sam’s & Tim’snoughts and crosses

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autumn favourites -...

Documents