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ISSUE 56 • octobEr 2010woolworths.com.au
For a year! Spend$50 or more. Seepage 32 for details.
Behindthesceneswith dadmichael
AllABout:• Salmon• deli• Beef
chickentonightdeliciouSfamilydinnerS
Get spooky onHalloween.
the must-have fruit andvegetables for your diet.
free
light and easy
free
wingroceries
trickor treAt
superfoods
FRE1010p001coverR.indd 1 20/8/10 4:06:26 PM
20¢ per pack sold goes to theFresh Food Kids Hospital Appeal
Soft and stretchy sides ensure a secure fit
Super absorbent core for extra protection and dryness
Quality your baby will love.At a price you’ll love too.
WC7617-1.pdf Page 1 16/08/10, 4:06 PM
Melanie BakerNicky Harper
Clarissa Di PietrantonioChristine Sheppard
Nerida Shield
Neridah BurkeAnnalicia Young
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 2010 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 August 2010. 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 NSW2015, ISO 14001 Environmental Management Certified. Paperfibre is sourced from certified forests and controlled sources.
There is something special about this time ofyear that gives you that extra spring in your step.It could be the warmer weather, the thought thatChristmas holidays are within reach or simply thatwe are starting to shape up for summer by watchingour diets and eating healthier, homecooked meals.
Whatever the reason, we’ve packed this issuewith lots of simple ways to help you and your familyeat well, feel good and look great. From healthylunches with a twist, to Dr Rosemary Stanton’stips on the best superfoods for your diet, we’vegot you covered!Join us for the countdown to Christmas when ourNovember issue hits the shelves on October 27.
the fresh teamwoolworths.com.au to download back issues
feeling good!
Always a team effort!Melanie and Nicky
keeping the October shoot on track.
Michael’s Chicken Paella For heaps of recipes and tips by real mums and dads,for real mums and dads go to woolworths.com.au
$252
Michael’s cooking tips are at
woolworths.com.auMeet Michael Burow, Fresh Food Dad.
He can’t wait to share his recipe for Chicken Paella with you, online.
WC7615-4.pdf Page 1 13/08/10, 4:29 PM
CONTENTSOCTOBER 2010
9 Now in SeasonThe very best of October.
16 Weeknight MealsSimple family dinners for just $60.
20 Chicken Tonight3 delicious ways to enjoy the
range of Macro Wholefoods
Market Free Range Chicken.
23 Trick or treat!Your Halloween fun starts here!
27 All About:Our expert tips on cooking
with salmon and beef and
easy entertaining with
Woolworths Deli Platters.
37 Fresh Food Dads:Behind the ScenesMeet Michael and his family.
39 Fresh Food KidsJ is for Josephine pears.
40 A Healthy TwistBored with the same old meals?
Enjoy a well-balanced diet with
a healthy twist.
42 Health and WellbeingDr Rosemary Stanton on the
top superfoods for your diet.
44 Health and BeautyFake it, don’t bake it! Get
ready for summer with
a gorgeous natural glow.
FRE1010p005cont.indd 5 27/8/10 7:16:40 AM
woolworths fresh promotion
Asparagus with hollandaise saucePrep 25 mins | Serves 4 as an entree
3 egg yolks
125g butter, cubed and softened
1 tbs lemon juice
2 bunches asparagus, ends trimmed
1Place egg yolks in a heatproof bowl over a pan of just
simmering water, but don’t let bowl touch water. Whisk
until thick and pale, then continue whisking and gradually
add softened butter, a couple of pieces at a time.
2Whisk continually until mixture thickens, then season
with salt and white pepper. Stir in lemon juice and
serve immediately.
3Fill frying pan with water and bring to the boil. When
boiling, lay asparagus in the pan so it is covered with
water. Cook for 2-3 minutes, depending on thickness.
Using tongs, transfer to serving platter. Serve with
hollandaise sauce.
Look for fresh-looking asparagus,with smooth, firm stems. Their headsshould be full and tightly formed, and allasparagus should be brightly coloured.Joe Vizzarri from Vizzarri Farms,Koo Wee Rup, Victoria
FRESH TIP
To cook asparagus perfectly, plunge into boiling water
for 1-2 minutes or until bright green and just tender.
FRESH TIP
Refreshing asparagus in cold water immediately after
cooking will stop the cooking process and help to
preserve their bright colour.
AsparagusFresh Australian-grown asparagus is a delicatevegetable, with crisp stems and fragile tips. It’savailable from September to April and is greatsteamed, boiled or barbecued.
calendar
41 31
27PICK UP YOUR
nOvembeR ISSUe
OFWOOLWORTHS FReSH
mAGAZIne TODAY.Look out for the free Healthand beauty Guide toSummer with next month’sissue.
what’s happeningin store this Month october
here’s the latest news and events happening at your local woolworths superMarket this Month.
Meet Michael Burow - Fresh Food dadMichael loves to cook barbecues, in fact it has become traditionin his household that Sunday night’s are barbecue night. Even hisdaughter who no longer lives at home comes for dinner. Michaellooks forward to Sunday nights and enjoys coming up with newideas for the barbecue that he can surprise his family with!For one of his favourite recipes see page 37.
TeAR OUT AnD KeeP
291SPenD $50 OR mORe FOR
YOUR CHAnCe TO WIn!Simply spend $50 or more anywherein store and swipe your registeredEveryday Rewards Card or enter online.See p32 for more information.
COmInG UPneXT mOnTHIt’s the race that stops a
nation! Gear up for
Melbourne Cup Day on
November 2. Remember,
order your Woolworths deli
platters 2 days ahead for a
quick and easy way to
entertain the punters!
29 nATIOnAL bAnDAnnA DAY Purchasing
a bandanna for just $4 and wearing it on National
Bandanna Day (NBD) is a powerful gesture to show
young people living with cancer that you care and
support them in their cancer journey. NBD is
CanTeen’s largest annual fundraiser and awareness
day, with proceeds funding programs designed to
bring young people living with cancer together in a
secure and encouraging environment. Woolworths
has been a major supporter of CanTeen since 2002.
For more information, visit bandannaday.com.au
31HALLOWeen Trickor treaters are on the
loose again! Stock up on lolliesand party favours at your localWoolworths supermarket for aspellbinding Halloween. Seep23 for our top picks.
4HeLP US FUnD A CURePancreatic Cancer is one
of Australia’s most deadlycancer’s. Only 5% of patientssurvive beyond 5 years. Pleasehelp inflate the researcheffort by purchasing speciallymarked bottles of Deep SpringStill and Sparkling Water. 10cfrom the sale of each speciallymarked product will gotowards advancing researchand improving outcomes forpatients. Visit purpleballoon.org.au for more information.
FRE1010p007calendar.indd 7 23/8/10 8:07:58 PM
woolworths fresh promotion
Enjoy a quick and easy home-cookeddinner with new Latina® Fresh Basil,Pesto and Parmesan Agnolotti. Packedwith deliciously fresh ingredients,it’s a sure-fire family favourite whenserved with the Latina® range ofsauces. It’s fast, fresh and amust-have in every fridge!
new delicious flavour
latinaan
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Basil pesto & parmesan agnolottiPrep 15 mins | Serves 4
prepare 625g packet latina® Fresh Basil Pesto and
Parmesan Agnolotti and latina® Fresh Italian Tomato
& Garlic Sauce orMediterranean Sauce as per packet
instructions. drain agnolotti once cooked and combine with
sauce. place into serving bowls and sprinkle with shaved
parmesan and fresh basil leaves.
Available in 2 pack sizes in the refrigerated aisle atWoolworths.
Basil Pesto & Parmesan
FRE1010p008latinaR.indd 8 23/8/10 8:03:06 PM
now in seasonEnjoy thE frEshEst and finEst flavours of octobEr.
recipe development & styling christine sheppardphotography louise lister food preparation andrew Ballard
now in season
Woolworths fresh �
fresh cut saladsTo buy the Woolworths fresh cut salad
range is a convenient, no-mess way to enjoy
your favourite lettuce. they are fresh pre-cut
pre-washed and pre-packaged salads ready
to dress and eat! choose from Bistro salad,
pea salad, salanova salad, tatsoi, red
salanova, Fancy salad, Mesclun Mix,
d’entrecasteaux salad leaves
and spinach and rocket.
Storage fresh cut salads are best stored
in an airtight container in your fridge.
Available from the fridge in your fresh fruit
and vegetable department at your local
Woolworths supermarket.
D’Entrecasteaux Salad
Baby Mesclun Mix
now in season
10
Salmon with green beans& soft boiled eggPrep 10 min | Cook 15 min | Serves 4
2 eggs
2 Tasmanian Atlantic Salmon Portions,
skin and bones removed
salt and ground black pepper
500g green beans, trimmed
120g bag Fresh Cut D’Entrecasteaux
Salad Leaves
4 green shallots, chopped
1 tbs tiny capers, rinsed
Dressing
¼ cup extra virgin olive oil
1 tbs red wine vinegar
1 garlic clove, finely chopped
1Place eggs into a small saucepan and cover with
warm water. Bring to the boil, stirring to centre yolks.
Simmer for 4 minutes. Drain and place into cold water to
stop further cooking.
2Season salmon with salt and pepper. Cook on a hot
barbecue plate or chargrill for 2-3 minutes each side
until just cooked through. Set aside.
3Blanch beans in boiling salted water for 1-2 minutes
until just tender and bright green. Drain and refresh
in cold water.
4Place salad leaves, shallots and capers into a bowl
with beans. Flake salmon over salad. Peel and quarter
eggs and arrange on top.
5Whisk oil, vinegar, garlic and salt together and pour
over salad just before serving.
FRE1010p009-015nowR.indd 10 20/8/10 3:52:11 PM
Woolworths fresh 11
alad grower Anthony
Houston still pinches
himself when he marvels
at the rolling green lettuce
fields on his property
near Richmond, Tasmania. “Twenty
years ago this was just dry land with
chooks on it. Then the Government put
an irrigation system through the valley
and suddenly we realised we could grow
lettuce,” says Anthony. “We never really
thought mixed lettuce leaves would take
on back then!” laughs Anthony. “It all
started about 16 years ago when the
casino restaurant in Hobart asked us
to send only the leaves, not the whole
lettuce. So we cut the butts off, gave
them a wash and sent them over.”
The chefs were thrilled with the quality
but wanted no water residue on the
leaves so they would last longer. “So my
twin brother and I put the lettuce leaves
in a bag with holes and spun them over
our heads. We thought it was a hoot!”
The current Houston Farms
processing plant – all stainless steel
and sterile – is a world away from
those early hand-spun days. “Our
lettuce is now triple washed, carefully
spun dry and packaged on site so that
all you need to do is pop it on a plate,
toss on some tomatoes, cucumber
and dressing and you’ve created a
beautiful-looking salad.”
What hasn’t changed is the way they
grow the lettuce – it’s still done as nature
intended. Within 24 hours of cutting
the leaves, they’re on the supermarket
shelf – if Anthony hasn’t munched his
way through the day’s pickings. “I love
it. They look beautiful and it’s the sort
of thing you can just keep chewing on
all day!”
Anthony
Lamb & chickpea saladwith yoghurt dressingPrep 15 min | Cook 12 min | Serves 4
2 lamb eye of loins
2 tbs Gourmet Garden Moroccan
Spice Paste
400g can chickpeas, drained and rinsed
1 Lebanese cucumber, diced
1 red capsicum, deseeded and diced
1 red onion, chopped
½ cup chopped coriander
120g bag Fresh Cuts Baby Mesclun Mix
¼ cup natural yoghurt
2 tbs extra virgin olive oil
1 tbs fresh lemon juice
2 tsp honey
1 small garlic clove, crushed
1 red chilli, deseeded, finely chopped
1Coat lamb with Moroccan spice paste.
Cook on a heated barbecue grill plate
for about 6 minutes each side until browned
and cooked to your liking. Cover and rest for
5 minutes before slicing thickly on an angle
across the grain.
2Combine chickpeas, cucumber, capsicum,
onion and coriander in a large bowl with
salad leaves.
3Mix yoghurt, oil, lemon juice, honey, garlic
and chilli in a small bowl. Season with salt
and pepper. Serve lamb on top of the salad
and drizzle with dressing.
TRY THIS: For a vegetarian option, combine
Baby Mesclun Mix, roasted pumpkin wedges,
toasted pine nuts and ricotta cheese.
Beetroot salad with goat’scheese & walnutsPrep 20 min (plus standing) | Serves 4
⅓ cup olive oil
finely grated rind and ¼ cup orange juice
4 beetroot bulbs, cut into matchsticks
salt and pepper, to taste
1 Granny Smith apple, cut into matchsticks
1 cup mint leaves, roughly chopped
120g bag Fresh Cuts Baby Mesclun Mix
120g goat’s cheese, crumbled
⅓ cup walnuts
1Whisk oil and orange rind and juice
together in a large bowl. Add beetroot
and toss well to combine. Season to taste
and set aside for 5 minutes to soften slightly.
2Add apple and mint and toss through
gently. Arrange mesclun salad leaves
on a platter and top with beetroot salad.
Crumble goat’s cheese and walnuts over
and serve.
FRE1010p009-015nowR.indd 11 20/8/10 3:52:44 PM
12
now in season
mangoesTo buy Don’t choose mangoes
by colour, as this will differ between
varieties. Instead select those with
a distinctive mango tropical aroma.
They should be free of blemishes
or splits in their skin.
Storage Store firm mangoes at
room temperature until they yield
slightly to gentle pressure when
cradled in your hand. Once ripe,
store in the fridge for 3-5 days.
Top tip You can freeze whole
mangoes. Their skin will turn black
but the flesh will remain unchanged,
though it will be a little softer once
thawed. Frozen mango flesh is
perfect for use in ice-creams, drinks,
sauces and salad dressings.
To prepare Cut on either side of
the stone to remove mango cheeks.
Use a sharp knife to create criss-
cross effect.
Available from the fresh fruit and
vegetable department at your local
Woolworths supermarket.
Chicken burgerwith mango salsaPrep 30 min + 20 minutes chilling |
Cook 12 mins | Serves 4
500g chicken mince
2 carrots, grated
4 green shallots, chopped
1 tbs Indian curry paste
1 egg yolk
1 tbs vegetable oil, for frying
Salsa
1 Kensington Pride mango, peeled
and diced
1 lime, juiced
1 small red chilli, deseeded and chopped
(optional)
2 tbs chopped coriander
4 long bread rolls
1 bunch rocket
1Combine chicken mince, carrot, shallots
and curry paste together in a large bowl.
Add egg yolk and stir well to combine. Divide
into 4 and shape into long burger patties. Chill
for 20 minutes.
2Meanwhile, combine mango, lime juice,
chilli and coriander in a small bowl.
3Heat oil in a large non-stick frying pan
or a barbecue plate and fry burger patties
for about 6 minutes each side, until cooked
through. Arrange rocket leaves onto bases
of rolls, top with a chicken pattie and finish
with mango salsa.
FRE1010p009-015nowR.indd 12 26/8/10 2:24:26 PM
The new season’s crop has started and trusstomatoes have excellent flavour at this time.Rob CavallaroWoolworths Business Manager - Produce
Rob
truss tomatoesTo buy Truss tomatoes are allowed to
ripen fully on the vine and are sold with
their little green stalks still attached to their
portion of the vine.
Tastes like Truss tomatoes have a
slightly sweeter, tangier flavour than
regular tomatoes.
Storage To make the most of their flavour,
tomatoes should be stored in a single layer
at room temperature, out of direct sunlight
for up to 2-3 days.
Available from the fresh fruit and vegetable
department at your local Woolworths
supermarket.
Caprese saladPrep 5 min | Serves 6 |
3 large ripe truss tomatoes
200g mozzarella
handful of fresh basil leaves
¼ cup extra virgin olive oil
sea salt and freshly ground pepper
3 tsp balsamic vinegar glaze
1Slice tomatoes and mozzarella into 5mm
thick slices. Arrange slices, alternately onto
a serving plate, placing a basil leaf in between.
Season well with olive oil, salt and pepper.
2Drizzle with a little more oil and the
balsamic glaze. Serve with crusty bread.
FRE1010p009-015nowR.indd 13 20/8/10 3:53:15 PM
Red capsicums are excellent quality
Rocky TassoneWoolworths Business Manager - ProduceRocky
red capsicum
now in season
How to roast and peelPreheat oven to 200°C. Place the
whole capsicum on a baking tray.
Roast, turning occasionally, until the
skin is charred and blistered (alternatively, you
can hold the capsicum using tongs over a
gas flame). Transfer to a plastic bag or wrap in
foil. Set aside for 10 minutes. The steam will
help to separate the skin from the flesh,
making it easier to peel. Peel off the skin and
discard. Don’t rinse in water as this will dilute
the smokey flavour. Remove the stem and
seeds. Slice as required. To add extra flavour,
marinate with olive oil, garlic, fresh herbs such
as thyme or oregano, chopped olives,
balsamic vinegar, capers or peppercorns.
To use Cut into strips and add to pasta
dishes, as a topping for bruschetta or pizza
or to serve with chicken or meats. Cooked
capsicum can also be pureed and made into
a sauce, a dip, pasta sauce or soup.
To store Store small quantities in a clean
dry jar covered with olive oil and use within
a week. To store for longer, lay the capsicum
flesh flat and layer between small pieces of
baking paper. Place into a container and
freeze. It’s easy to remove just 1 piece of
capsicum, defrost and use.
To buy Capsicum are available
in a number of colours. Red
capsicum are a little sweeter than
green and are the best choice for
roasting. Look for brightly-coloured,
smooth-skinned capsicum with
no wrinkles or discoloured patches.
Storage Store in the crisper section
of your fridge for up to one week.
Available from the fresh fruit and
vegetable department at your local
Woolworths supermarket.
14
FRE1010p009-015nowR.indd 14 20/8/10 5:45:49 PM
Grilled peach gratinPrep 10 min | Cook 30 min | Serves 4
4 ripe whole peaches
375ml bottle Sauternes, or similar
dessert wine
2 tbs honey
1 vanilla bean, split lengthways
150g packet almond biscuits
1 tbs icing sugar
20g butter, melted
1Blanch peaches in a saucepan of boiling
water for 30 seconds. Remove using
a slotted spoon and place into cold water.
Carefully peel away skin.
2Combine Sauternes, honey and split vanilla
bean in the saucepan. Stir over medium
heat until honey has dissolved. Add peaches
and simmer for 20 minutes. Remove peaches
from syrup using a slotted spoon.
3Meanwhile, crumble 10 biscuits into a
bowl. Add icing sugar and butter and stir
to combine.
4Preheat the grill to the highest setting.
Halve peaches, discarding stone. Lay on a
baking tray – you may like to cut a small slice
from the rounded side so that they will sit flat.
Pile biscuit mixture onto peaches and grill until
golden. Serve with cream or thick yoghurt.
peachesTo buy Look for plump peaches,
with no splits or blemishes on their
skin. They should feel slightly heavy
for their size, and have a subtle,
sweet aroma.
Storage Store peaches at room
temperature, in a single layer out of
direct sunlight. Once ripe, they will
give a little when cradled in your
hand. At this stage, store in plastic
bag in the fridge for 2-3 days.
To prepare Wash in a bowl of
cold water then pat dry and enjoy.
If using in cooking, you may need
to peel peaches. To do this, cut a
small cross on the base of each
peach. Place in a heatproof bowl
and cover with boiling water. Stand
for a minute or until you see skin lift.
Remove from water then peel and
discard skin.
Available from the fresh fruit and
vegetable department at your local
Woolworths supermarket.
FRE1010p009-015nowR.indd 15 20/8/10 3:54:22 PM
16
weeknight dinners
the classicsmondayRecipe name hereyoghurts but without less fat andno added a Compared to traditionalmaking it pwith fresh fruit.
mondayBeef stir-fryPrep 10 mins | Cook 10 mins | Serves 4 | Cost per serve $3.67
Heat a wok over high heat. Add 1 tsp oil and swirl around wok.
Cook 500g beef stir-fry strips (Heart Smart) in batches until
golden. Add 1 brown onion, sliced, 1 large carrot, sliced
and 2 celery sticks, thinly sliced (save the rest for Wednesday’s
recipe). Stir-fry for 2 minutes. Add ¼ cabbage, finely shredded.
Drizzle with 2 tbs water. Cover and cook for 2 minutes or until
vegetables are tender. Return beef to wok with vegetables. Toss
well to combine. Spoon steamed rice onto serving plates. Top
with stir-fry. Add ½ cup crunchy peanut butter, 165ml can coconut
milk, 2 tbs sweet chilli sauce, 1 tbs soy sauce and ½ cup water
to wok. Stir until smooth and mixture comes to the boil. Spoon sauce
over stir-fry and serve.
Twist Crunchy peanut butter makes a quick and easy satay-style
sauce when you don’t have all the ingredients on hand. You can
also use the satay recipe above with chicken stir-fry strips or with
diced chicken on skewers served on a bed of rice.
tuesdayRoast chicken and vegetablesPrep 10 mins | Cook 1 hour + 10 mins | Serves 4 | Cost per serve $4.55
Place 2 small whole chickens into a large roasting pan. Spray with
olive oil spray and sprinkle with Tuscan seasoning and freshly
ground black pepper. Peel and cut 4 large potatoes into chunks and
600g pumpkin into pieces. Spray with olive oil. Roast for 1 hour 10
minutes or until chickens are cooked through and vegetables are golden.
Transfer chickens to a large plate with vegetables. Drain cooking juices
from pan, leaving 2 tbs. Sprinkle 2 tbs plain flour over juices. Stir until
combined and scraping sediment from base of pan. Slowly add 1 cup
water, stirring constantly until mixture comes to the boil. Cook 1½ cups
frozen peas in boiling water for 2 minutes until tender. Drain. Cut
1 of the chickens into serving pieces. Transfer to plates with vegetables
and gravy. Transfer remaining chicken to a plate. Cover and refrigerate
until required (see below).
Dollar-saver Cooking both chickens together saves time and money
on energy bills. Use the other chicken for your Thursday night dinner or
for school and work lunches.
Woolworths fresh 17
wednesday thursdayBolognaise with a twistPrep 5 mins | Cook 40 mins | Serves 4 | Cost per serve $3.96
Heat 1 tbs olive oil in a large frying pan over medium heat. Add
1 finely chopped onion, 2 rashers Home Brand Middle Cut
Bacon (see dollar-saver tip), rind removed and roughly chopped,
2 crushed garlic cloves, 1 grated carrot and 2 finely chopped
celery sticks. Cook for 8 minutes. Add 1kg regular beef mince.
Stir until browned. Add 415g can Home Brand Tomato Soup and
½ cup water. Stir until combined and mixture comes to the boil.
Reduce heat to low and simmer for 25 minutes or until thick and rich.
Cook 500g Home Brand Spaghetti in a large pan of salted boiling
water as per packet instructions. Drain and transfer to bowls. Top
with half of the bolognaise sauce and garnish with Home Brand
Grated Tasty Cheese. Transfer remaining bolognaise sauce to an
airtight container. Refrigerate until required (see Friday’s recipe).
Dollar-saver When buying the ingredients for this recipe, pick up a
250g packet of Home Brand Middle Cut Bacon so you can use it
for both this recipe and Thursday’s recipe.
Creamy pasta with chicken and baconPrep 10 mins | Cook 20 mins | Serves 4 | Cost per serve $1.05
Remove skin and meat from cooked roast chicken (see Tuesday’s
recipe). Discard skin and bones and shred meat. Heat 1 tbs olive oil
in a frying pan over medium heat. Add 1 finely chopped brown
onion, 2 crushed garlic cloves and remaining bacon, thinly sliced
(see Wednesday’s recipe). Cook for 5 minutes or until onion is
tender. Stir in 300ml light thickened cream and season with salt
and pepper. Add 1 cup of frozen peas. Bring to the boil, reduce
heat to low and simmer for 3 minutes or until slightly thickened. Cook
500g Home Brand Ribbed Penne in a large saucepan of boiling
salted water as per packet instructions. Drain, return to pan with
sauce and stir until well combined. Serve.
Top tip Pasta comes in different shapes and sizes for a reason!
Some pastas are best for certain sauces such as the Penne and
creamy sauce we have used above. This tube-style pasta ‘traps’
the sauce inside the pasta giving you maximum flavour. With the
weather heating up, this dish is also delicious served cold as a salad.
A simple twist on a family favourite is alwaysthe perfect quick and easy dinner solution. $60
Five familymeals for
fresh in store
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weeknight dinners
18
photography cATh MuscAT stylist MIchEllE nOERIAnTOrecipe development & food preparation dIxIE EllIOTT
Whip this up in notime with 4 simpleingredients!
Friday night dinner is a great time to getcreative with leftovers. Whether it’s turning abrilliant pasta into a fresh cool salad or usingbolognaise or shredded chicken in a tasty tortilla,there’s no waste and no fuss! Perfect for aquick and easy night in!Wendy carson, Fresh Food Mum
Wendy
Tortilla Pie
Prep 10 mins | Cook 25 mins | Serves 4
| Cost per serve 91c
preheat oven to 200°C. grease and line
a 20cm round springform cake pan with
baking paper. place a Woolworths
Select Tortilla (you will need 4) in the
base, trimming if necessary. drain and
rinse a 400g can Home Brand Kidney
Beans. stir into remaining bolognaise
sauce (see Wednesday’s recipe). spoon
⅓ of mixture over tortilla. sprinkle with 2
tbs Home Brand Grated Tasty
Cheese. repeat layers twice more,
finishing with a tortilla. sprinkle ½ cup
grated cheese over top. Cover with foil
and place onto a baking tray. Bake for
15 minutes. remove foil and bake for a
further 10 minutes or until cheese is
melted and golden. stand for 5 minutes
before removing pie from pan. Cut into
wedges and serve.
speedie friday+
+Home Brand Grated Tasty Cheese
Use Wednesday night’s leftover
bolognaise to whip up a quick
and easy Friday night dinner
the family will love!
Home Brand Kidney Beans
Woolworths Select Tortillas
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fresh ideas
chicken tonightThe new range of MacroWholefoods Market Free Range Chicken
is the perfect solution for a delicious weeknight dinner.Look out for it in the meat department at your localWoolworths supermarket.
20
Woolworths fresh 21
Roast chicken withcouscous stuffing (left)Prep 15 min | Cook 1 hr 15 min | Serves 4
preheat oven to 190°C. place 1 cup couscous into
a bowl, cover with 1 cup hot chicken stock, stir
and set aside for 5 minutes. stir in⅓ cup chopped
dates,¼cup toasted slivered almonds, 2 tbs
olive oil, 2 tbs chopped parsley andmint,
grated rind and juice of 1 lemon, 1 crushed
garlic clove and¼ tsp ground cinnamon.
remove a 1.6kgMacroWholefoodsMarket Free
RangeWhole Chicken from packaging. rinse
under cold water and pat dry with paper towel. fill
cavity of chicken with stuffing and tie legs together
with kitchen twine. place chicken into a greased
roasting pan and cook for 45 minutes. trim 1 bunch
Dutch carrots, then trim and halve a bunch of baby
beets. add to pan, baste with pan juices and cook
for a further 30 minutes until cooked through.
Waldorf salad (above)Prep 5 min | Cook 15 min | Serves 4
place 2 Macro Wholefoods Market Free
Range Breast Fillets Skinless in a saucepan
with 6 whole peppercorns, good pinch of salt,
2 sprigs thyme and 2 bay leaves. Cover with
water and bring to the boil. reduce heat and
simmer for 5 minutes. remove from heat, cover
and set aside for 10 minutes. separate leaves
from 2 baby cos hearts, wash, dry and arrange
on a platter. thinly slice a red apple and 2 inner
stalks of celery. remove chicken from pan and
shred meat. add to platter with apple, celery and
¼ cup pecans. serve with mayonnaise.
TRY THIS: for a delicious, fresh salad,
shred cooked chicken breasts and combine
with rocket, cherry tomatoes, avocado and
toasted pine nuts.photo
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Macro Wholefoods MarketFree Range Chicken Thigh
Fillets Skinlessare tastiest when chargrilled
or barbecued.
Macro Wholefoods MarketFree Range Breast Fillets
Skinlessare great for quick and easy
weeknight dinners.
Macro Wholefoods MarketFree Range Whole Chicken
is best roasted and perfect forleftovers the next day.
Also in the range:• Macro Wholefoods Market
Free Range chicken drumsticks• Macro Wholefoods MarketFree Range chicken stir Fry• Macro Wholefoods Market
Free Range Roast BBQ chicken
When we say‘Free Range’
it means that ourchickens are grownon specially selected
farms that are accreditedfree range.
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fresh ideas
22
Chicken & cashew stir-fryPrep 10 min | Cook 10 min | Serves 4
Cut 2 Macro Chicken Breast Fillets into strips. Combine
1 egg white with 1 tsp cornflour and salt and pepper.
add chicken and stir to coat. heat 2 tbs peanut oil in a
hot wok and cook chicken in batches until golden. remove.
fry 1 cup cashews until golden. remove from wok. add
2 chopped garlic cloves, 2 tsp grated ginger, 2 sliced
green shallots, 1 sliced red capsicum, bamboo shoots
and water chestnuts and cook for 1 minute. add 1 tbs dry
sherry, 1 tbs soy sauce and thicken with extra cornflour,
if desired. return chicken to wok. Cook for 1 minute to reheat,
add cashews and serve with steamed rice.
FRE1010p020-022macroR.indd 22 23/8/10 8:09:20 PM
halloween funGhouls and buoys, get spooky this Halloweenwith all the tricks and treats available at yourlocal Woolworths supermarket.
woolworths fresh promotion
Super spookyAdd some spook to your Halloween party with Pumpkin Design
Serviettes, Plates and Cups. Decorate your house with a Spiders
Web Door Poster complete with Inflatable Spiders or a Hanging
Skeleton Decoration. There are also Bats, Spiders with Webs plus
Pumpkin and Eye Ball Candles.
When trick or treating, dress up in a Halloween Cloak, Headband or
Skeletal Glove Hands. Have fun with Bat Capes, Fangs, Glow in the Dark
Witch Fingers and a Witches Hat with hair. Carry all those treats in a Pumpkin
Pail or Halloween Tote Bag and don’t forget to greet your Trick or Treaters
with a Goodie Bag filled with treats from Woolworths.
They are specially grown in Bowen, Queenslandby grower Belinda Williams for Halloweenon October 31. They are perfect for makinga jack-o-lantern. Simply follow our 3 easy steps.
woolworths fresh promotion
Halloween pumpkins
Pumpkin piePrep 15 min | Cook 1 hr | Serves 6 |
Put 600g pumpkin, peeled, deseeded, cut into pieces into a saucepan. Cover with cold water.
Place over a high heat and bring to the boil. Reduce heat and simmer for 15-20 minutes. Drain.
Return to saucepan and place over heat for 1 minute to dry out moisture. Mash and cool. Preheat
oven to 180˚C. Put 150g Woolworths Select Shortcrust Pastry Flan Case onto a baking tray.
Combine 2 eggs,¼ cup brown sugar, 2 tbs maple syrup, 1 tsp ground cinnamon,½ tsp
ground ginger and 1 cup pumpkin mash in a bowl. Spoon pumpkin mixture into flan case.
Bake for 40-45 minutes or until pumpkin mixture is set in the middle of flan. Dust with icing sugar
and serve warm or cold with thick cream.
1Place Halloween pumpkin onto a flat
surface. Using a long bread knife or
plasterboard saw, cut top off pumpkin. Set
aside. Using a large spoon or ice-cream
scoop, remove all pulp from inside pumpkin.
2Use a black marker to draw eyes, nose
and mouth (with teeth). Draw smaller
than the desired size. Use plasterboard saw
to cut around outside of marked shapes.
Remove pieces of pumpkin and discard.
3Shape the top end of a small thin
parsnip to fit into the hole made for
the nose. Light 2-3 tea lights and place
inside the base of the pumpkin. Cover
with reserved lid.
How to: carve a Jack-o-lantern
More pumpkins
Kent Pumpkin
Jarrahdale Pumpkin
Butternut Pumpkin
trick or treatStock up on your favourite sweet treats from the Confectionery aisle at your
local Woolworths supermarket to keep Halloween Trick or Treaters happy!
We love: Cadbury Share Packs, Wizz Fizz Original Sherbet 8 pack,
Allens Lollipops 265g, Starburst Jellies 550g, Zappos, Sweetworld Straws
and Sweetworld Love Notes. They’re perfect for trick or treating with kids becuase they
are individually wrapped and portion-sized. Or to treat the family of trick or treaters,
we love Starburst Jumbo Jellies 550g.
woolworths fresh promotion
Cook your favourite cut of meat to perfection, enjoy afresh piece of salmon and the convenience of a pre-madedeli platter with these need-to-know tips from our experts.
all about: salmon
all about:
atlantic salmon filletsalways choose salmon that is glossy and vibrant in
colour. Keep salmon fresh by transporting it in a cooler
bag. When home, remove packaging and store in the
fridge in an airtight container to prevent the salmon
from sweating.
Salmon carpaccioPrep 5 mins | Serves 4
remove skin and any bones from 2 Atlantic Salmon
Fillets. Cut into wafer thin slices and arrange onto a large
serving plate. slice ½ white onion into very thin slices
and scatter over salmon with shredded rind of 1 lemon,
2 tbs rinsed baby capers and ¼ cup small
Continental parsley leaves. drizzle with a little lemon
juice and extra virgin olive oil. season with salt and
freshly ground black pepper. serve.doris hughesWoolworths Business Manager- Seafood
Doris
photography cATh MuScAT stylist MIchEllE nOERIAnTOreCipe development & food preparation dIxIE EllIOTT
Woolworths fresh 27
all about: deli platters
28
Gourmet Antipastois the perfect way to kickoff a dinner party.
Entertainer Platteris perfect for picnicsand afternoon drinkswith friends.
FRE1010p027-031all.indd 28 20/8/10 4:49:40 PM
Woolworths fresh 29
GourmetAntipastoincludes:
• Marinated Mushrooms 300g
• Semi Dried Tomatoes 400g
• Kalamata Olives 300g
• Green Spanish Stuffed Olives 300g
• Danish Salami 200g
• Hungarian Salami 200g
• Greek Fetta 200g
• Twiggy Sticks 400g
• Danish Fetta 200g
• Garnish: Coral Lettuce
Mini deli rollsEntertaining is easy with our deli platters. They are a great way to enjoy your deli
favourites on their own as an antipasto, or for a one-stop ingredient shop for filling
mini rolls. It’s simple - order your favourite deli platter, pick up some fresh rolls from
the bakery and get creative with your fillings. Here are some of our favourites:
• Hungarian salami, coral lettuce, semi dried tomatoes and Greek fetta.
• Coral lettuce, kalamata olives, pitted, cheese of your choice and twiggy sticks.
• Cabanossi or Kabana, Coral Lettuce and Jarlsberg Cheese
• Wattle Valley Chunky Dip, Hungarian salami and Dutch Smoked Cheese.
• Marinated mushrooms, Danish fetta, semi dried tomatoes and Green Spanish
Stuffed Olives.
For a finishing touch, tie with kitchen string and serve on a tray or platter.
Nicky
Make your next party easy!Order a deli platter over the
counter in our in store delicatessen.Nicky Harper
Woolworths Fresh MagazineLiaison Manager
Deli Plattersare fresh, tasty platters for every occasion.
From antipasto to chicken and salad platters,
from a Lebanese Feast to a Connoisseur’s
Cheese Platter, we’ve got something for all
kinds of parties and get togethers. Look for
the order form in the in store delicatessen at
your local Woolworths supermarket for the
full range. And remember to place you order
48 hours in advance!
Entertainerincludes:
• Cabanossi or Kabana 240g
• Kransky 250g
• Hungarian Salami 180g
• Australian Edam Cheese 250g
• Dutch Smoked Cheese 175g
• Tasty Cheese 300g
• Jarlsberg Cheese 300g
• Twiggy Sticks 300g
• South Cape Crispbread 100g
• Wattle Valley Chunky Dip 150g
• Garnish: Coral Lettuce
all about: beef
30
scotch filletis best cooked on achargrill or heavy-basedfry pan.
porterhouse steakis great on the barbecue
or chargrill.
rump eye roastis best for roasting.
FRE1010p027-031all.indd 30 23/8/10 12:18:30 PM
When cooking beef, don’t turnsteaks with a fork as the fork maypierce the meat, causing juices toescape. Use tongs instead.
Robert carrattWoolworths Business Manager - Meat
Spinach and blue cheesefilled rump eye roastPrep 5 min | Cook 35-50 min | Serves 4
preheat oven to 200°C. place a small wire
rack into a roasting pan. put 8 halved
potatoes into roasting pan and place in
oven. Cook for 25 minutes. Combine 1 cup
baby spinach and 60g crumbled creamy
blue cheese (we used blue Castello) in a
bowl. Using a small sharp knife, cut a deep
pocket along the top of a 800g Always
Tender Rump Eye Roast (100 Day Grain
Fed), taking care not to cut right through
meat. fill pocket with spinach mixture. tie up
meat with kitchen twine. place onto roasting
pan, drizzle with olive oil and season with
salt and pepper. roast, 15-20 minutes per
500g for rare (refer to packaging for cooking
times) or until cooked to your liking. stand
roast for 10 minutes before slicing. serve
beef with roast potatoes.
there are so many great flavour match ups to
go with beef. starting with the basics there is the
classic simple seasoning of salt and black pepper,
but go a step further and you’ll discover sauces
like mustard, horseradish or béarnaise, caramelised
onions, sautéed mushrooms, red wine, herbs like
thyme, oregano, parsley, chilli and garlic.
a well-cooked steak is also cross seasonal – great
in summer cooked on a hot grill over coals and served
with a crisp refreshing salad but equally as satisfying
in mid winter pan-fried or roasted and served with
creamy mash alongside a warming fire. Check the
Woolworths select range of herbs and spices for
some great inspiration!
lemon pepper
steak seasoning
Italian herbs
cajun seasoning
tuscan seasoning
pepper steakseasoning
Robert
Woolworths fresh 31
perfect partners for beef
FRE1010p027-031all.indd 31 20/8/10 4:50:28 PM
woolworths fresh promotion
PARTY TIMEEntertaining is easy with Woolworths! Here’s a look at someof the participating products available from the Chiller andFreezer section. For how to enter, see page 36.
Garlic bread with trout and shredded cucumberServe sliced heated La Famiglia Garlic Bread toppedwith Ocean Blue Trout, shredded cucumber and Black SwanMexicana Sour Cream and Chives.
Fettuccine withbolognaise &spinach saucePlace cooked SanRemo Fettuccine pastainto bowls. Add babyspinach leaves to hotSan Remo BolognaiseSauce and spoon ontopasta. Top with Mil LelShaved Parmesan.
Combine ⅓ cup finely chopcontinental parsley and ¼ cupfinely chopped chives in a bowl.Mix 250g block Kraft PhillyCream Cheese, ⅓ cup finelychopped semi dried tomatoesand 3 tsp seeded mustard ina bowl. Roll 2 tsp of cheesemixture into balls. Coat withherbs and place onto a platter.Refrigerate until required.
Chilled orange juicewith fruit skewersPour chilled Original Juiceinto long glasses filled withice. Thread Creative GourmetBlueberries and freshraspberries onto bambooskewers and stand in glassesor place over glass.
Little treatsPrepare Nannas Custard with Apple & RhubarbPremium Tarts according to packet instructions andsimply serve for a delicious sweet treat.
Cheese and herb balls
For your chance to win, spend$50 or more on any of the
products marked in red at yourlocal Woolworths/Safewaysupermarket or Liquor store.
FRE1010p032-036perish.indd 32 23/8/10 8:29:26 PM
Salmon & avocado mini pastriesCut 5cm round from Pampas Puff Pastry. Brushwith 1 whisked Pace Farm Natural Living FreeRange Egg* (not in Tas). Place half the rounds ontop of remaining rounds and bake in 200˚C oven untilgolden and crisp. Top with Ocean Blue Salmon,finely chopped avocado and baby capers.
Vegetable pastry rollsCook 2 cups Birds Eyes Country Harvest Vegetablesin 1 tbs Olive Grove Spread. Cool. Stir in 2 tbs Chris’Hummus Dip and 2 tbs Perfect Italiano Ricotta. Cut2 sheets thawed Borg’s Puff Pastry into 4 squares.Spoon vegetable mixture onto edge of pastry. Rollenclosing filling. Brush with 1 whisked Wattle RidgeEnvironment Egg (not in Tas). Bake in 200˚C oven for15 minutes or until golden.
Platter of skewersThread Hans Peperoni Slices, cherry tomatoes and white cocktails
onions onto small skewers. Thread Bega Cheese Cubes, cubesavocado and yellow teardrop tomatoes onto small skewers. Serve
on platter with cooked Steggles Honey Soy Skewers.
Sweet indulgenceFor a delicious after dinner treat the family will love,pick up a pack of Cadbury Ice Cream Cones 4pack (right). If you’re counting the calories, enjoy aWeight Watchers Éclair 6pk (left).
Ice-cream with chocolatecustard and macerated fruitPlace thawed Creative Gourmet FrozenMixed Berries into a bowl. Add icingsugar, stir and stand to macerate. Heat1¼ cups milk in a saucepan until hot.Beat 3 Wattle Ridge Environment Eggs(not Tas) yolks, ⅓ cup caster sugar, 2 tbscocoa powder and 1 tbs cornflour in abowl. Slowly add hot milk, whisking untilcombined. Return to saucepan and cook,stirring constantly until custard thickens andcoats the back of spoon. Cool. Serve warmor chilled over scoops of Bulla CreamyClassics Ice Cream with fruit.
Creamy cranberry& raspberry frappeCombine 2x 250mlNudie Fire FighterCranberry/RaspberryCrushie Juice, DairyFarmers Thick &Creamy FieldStrawberry Yoghurt,1 cup Creative GourmetFrozen Raspberriesand ice in a blender orfood processor. Pour intoglasses and serve withstraw and long spoons.
FRE1010p032-036perish.indd 33 23/8/10 8:29:52 PM
woolworths fresh promotion
Fish and chip platterPlace Sealord Fish Nuggets, Sealord FishFlips, Birds Eye Fish Fingers and McCain BeerBattered Steak Fries onto oven trays and heat.When hot transfer to a large platter. Serve withBlack Swan Mexicana Fresh Salsa.
Melt 2 tbs MainlandButtersoft Butter in asaucepan over medium-lowheat. Add 3 thinly slicedbrown onion. Cook for 15-20 minutes or until golden,stirring occasionally. Add1 tbs brown sugar and 1tbs malt vinegar. Stir untilsugar has melted. Spooncaramelized onion onto hotHerbert Adam Pies 2pk.
Chocolate honeycomb thickshakeCombine Brownes Chocolate Honeycomb SupaShake and scoops of Peter’s Original Ice Creamin a blender or food processor until thick. Spooninto tall glasses. Sprinkle with finely chopped milkchocolate. Serve with a straw and long spoon.
Cool treatsFor great no-fuss dessert, pickup a selection of your favouriteice-cream treats such as StreetsPaddle Pops, Streets Magnumsand Nestlé Drumsticks.
Herb bread withcrispy baconCook KR CastlemaineUltra Thin Crispy Baconin a frying pan until crisp.Spread Black SwanMexicana Guacamoleonto cooked sliced LaFamiglia Herb Bread.Top with bacon and serve.
Beef pies withcaramelized onion
FRE1010p032-036perish.indd 34 23/8/10 8:31:02 PM
Ham and egg piesRemove crusts from slicesof white sandwich bread.Roll or press bread flat.Melt 60g Bertolli Spreadand brush onto both sidesof bread slices. Top with aslice of Hans ChampagneLeg Ham. Line greased muffinpan moulds with bread. Break1 Pace Farm Natural LivingEgg (not in Tas) into eachpie. Bake for 15-20 minutesin 180˚C oven until egg whiteis cooked. Serve with hotBirds Eye Potato Swirls.
Cheese twistsPreheat oven to 200˚C. Line abaking tray with baking paper.Cut a thawed sheet Pampas PuffPastry into 12 thin strips. Halvestrips, twist and place onto bakingtray. Melt 40g Devondale ExtraSoft Butter. Sprinkle with DevondaleColby Shredded Cheese. Bake forBake for10-15 minutes or until golden. Serve.
Easy pizzaSimply prepare your favourite McCainPerfection Pizza Thin Crust according topacket instructions and serve. We love theMcCain Pizza Thin Crust Tandoori Chicken.
Kids’ cornerNestlé SqueezieYoghurt is a dairytreat the kids willlove at anytime ofthe day!
family entertaining
Chicken & salad filled fresh bread rollsSplit bread rolls and spread with Chris’ Hummus Dip.Put lettuce leaves and sliced tomatoes onto base ofroll. Top with cooked Steggles Frozen Breast Chunksand Coon Tasty Cheese Slices. Serve.
For your chance to win, spend$50 or more on any of the
products marked in red at yourlocal Woolworths/Safewaysupermarket or Liquor store.
FRE1010p032-036perish.indd 35 23/8/10 8:31:40 PM
woolworths fresh promotion
how to enter1Spend $50 or more in a single transaction anywhere in store (including
Woolworths Liquor but excluding cigarettes and WISH Gift Cards) during
the promotional period.
2Present and swipe your registered Everyday Rewards card (or FrequentShopper Club card in Tasmania) to be automatically entered into the
competition OR visit woolworths.com.au to complete the online entry form.It’s that simple!
BONUS OFFER Receive double entries when you present your registeredEveryday Rewards or Frequent Shopper Club card at the checkout.Promotion commences at 6.00am AEST on 20/09/10 and closes at 11.59pm AEST on 24/10/10.
Authorised by NSW Permit No. LTPS/10/07384, VIC Permit No. 10/2689, ACT Permit No. TP10/03299,
SA Permit No. T10/1810. For full terms and conditions, visit woolworths.com.au
FRE1010p032-036perish.indd 36 23/8/10 8:32:15 PM
Woolworths fresh 37
behind the scenes
FreshFoodDadsMeet Michael. He’s a regulardad who loves to cook forhis friends and family.
“It’s easy to create my Chicken Kofte athome without compromising the deliciousauthentic flavour.”
Prep 15 mins | Cook 15 mins |
Serves 4
you will need 8 presoaked skewers
550g chicken thigh fillet, cut into
4 pieces per thigh
1 garlic clove
5 tsp extra virgin olive oil
2 ripe Roma tomatoes
1 Lebanese cucumber
½ tsp sumac
4 rounds white Lebanese bread
80ml Greek yoghurt
½ tsp sumac
1Add chicken, garlic and
2 teaspoons of olive oil to
a bowl. Blend ingredients
together and marinate for 30
minutes. While chicken
marinates, roughly chop the
tomatoes and cucumber and
combine with ½ tsp sumac,
3 tsp of olive oil and season
for taste. Preheat barbecue to
medium-high.
2Thread 3 pieces of chicken
onto each skewer, then
barbecue on the char-grill for
8-10 minutes, turning halfway
or until cooked through. Remove
from the grill. Meanwhile, place
the bread on the char-grill and
warm for 20 seconds each side.
Remove from the grill and keep
warm by covering with a towel.
3Place the bread onto 4
warm plates. Divide the
chicken skewers between each
piece of bread, add the tomato
salad, a sprinkle of sumac and
a dollop of yoghurt. To serve,
simply remove the skewers
and roll up the bread.
Chicken kofte skewers
Fresh Tip: Add a squeeze of lemon and fresh mint to sharpenthe flavours. For more recipes from our Fresh Food Dads and toview online cooking demonstrations visit woolworths.com.auCharlotte, Michael & Grace
For centuries, indigenous Australians used For centuries, indigenous Australians used burning Sandalwood to repel mosquitoes.
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• No Chemicals or Deet
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• 76% more effective than any Mosquito
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• Essential Oils of Ylang Ylang and
Jasmine have been added to our
Sandalwood Sticks
Unique
Australian
Sandalwood
products that
are natural, safe
and eco-friendly
www.newmountain.com.au
fresh food kids
Josephine pears! Theyare medium-sized pears,with light green skin andthey are really yummy!
j is for...
For more fun ideas with fruit and vegies, visit freshfoodkids.com.au
Josephine pear smoothiePrep 5 min | Makes 2
Quarter 2 ripe Josephine pears and remove
core. Roughly chop and place into blender
with 1 ripe banana, peeled and 200g tub
low-fat frozen yoghurt (we used
tropical or raspberry flavour). Blend until
fruit is smooth then add 1 cup cold milk and
honey, to taste. Pour into tall glasses.
FRESH TIP: Try adding a tablespoon of
malted milk powder or some frozen berries
instead. Yum!
Rec
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health and wellbeing
Three wholesome mealsa day are the basics of
family wellbeing.We showyou how easy it is to livethe good (healthy!) life.
Health kick
Breakfast
Lunch
Dinner
Snack
Why it’s important
According to the Dietitians Association of Australia,
a nutritious breakfast not only gives you energy and
helps prevent you from snacking on unhealthy food
during the day, it also boosts your concentration,
alertness, memory and even your mood.
Many of us eat on the run, so packing nutritious
food to take to school or work is the best way to
ensure you eat a healthy midday meal (and will help
you avoid the mid afternoon energy slump!).
Not only is dinner a great opportunity for the family
to enjoy spending some time together, it also has
health benefits. Studies have shown that sitting
down regularly to share a family meal is more likely
to encourage kids to eat well and consume more
fruit and vegetables.
As tempting as it is to break open the chocolate
biscuits between meals, sugary foods aren’t the
answer to fighting sudden fatigue. Choosing a
nutritious snack will help your blood sugar levels
remain stable, which helps you keep energy levels
up all day.
Meal ideas
Try the new range of Select cereals;
Shake & Go (for breakfast on the run);
a protein shake made with egg, milk,
yoghurt, almond meal and wheatgerm;
fruit porridge; corn fritters with tomato
and avocado; or a wholegrain toast with
cream cheese and smoked salmon.
Keep your lunchbox varied and interesting
– try a tuna and bean noodle salad; nori
rolls with avocado, cucumber and a hint of
wasabi; layered Cobb rolls; mini frittatas in
tortilla cases; and rice cakes with cottage
cheese, ham and pineapple.
Looking for dinner ideas the whole family
will love? Sometimes the simple meals
please the most – try yakitori chicken
skewers; pizza (use Lebanese bread as
the base); baked fish with steamed
vegetables; or a low-fat beef stroganoff.
Fruit & Nut snack packs or a Tamari
Seed & Nut Mix are full of protein, vitamins
and minerals and are a great on-the-go
snack for both kids and adults. Make
your own delicious Date & Oat Muffins
as a tasty treat.
As life becomes increasingly hectic, serving your family three nutritious meals
every day can seem like a challenge. But the rewards are worth the effort:
better energy levels, improved concentration and alertness, and healthy weight
maintenance for starters. It’s particularly important for your kids to eat well as
childhood eating habits tend to be carried through to adulthood. The key to pulling
off three healthy meals a day is to get organised (stock staples in the pantry and make shopping
lists for fresh grocery items), and find inspiration (see our clever recipes and serving suggestions!).
Date & oat muffinsPrep 5 mins | Cook 25 mins | Makes 12 muffins
Preheat oven to 200°C. Grease a 12-hole medium
muffin tin or line with paper cases. Sift 1⅔ cups
self-raising flour and 1 tsp cinnamon into a
bowl. Stir in 1 cup unprocessed bran, ⅓ cup
raw sugar and 200g chopped dates. Whisk
2 eggs, 1½ cups milk and 100g melted butter
together in a jug. Pour into dry ingredients and mix
quickly together. Spoon into muffin tin and bake
for 20-25 minutes until golden. Cool.
Layered cobb rollsPrep 10 mins + chilling overnight | Makes 2
Cut tops fromwholegrain bread rolls. Scoop
out centres leaving a 1cm thick shell. Fill with
your choice of roasted vegetables; capsicum,
zucchini, eggplant and deli meats; fat-reduced
ham, cooked chicken, roast turkey or rare
roast beef, layering them with baby spinach or
rocket and ricotta. Replace lids firmly and wrap in
plastic. Place into a container and weigh down with
canned food to compress. Refrigerate overnight.
Yakitori chicken skewersPrep 15 mins + marinating | Cook 8 minutes |
Serves 4
You will need 8 pre-soaked bamboo skewers
½ cup reduced-salt soy sauce
¼ cup chicken stock
¼ cup mirin or sherry mixed with 1 tbs sugar
2 tbs caster sugar
1kg chicken thigh fillets, trimmed, cut into
3cm pieces
8 green shallots, trimmed, cut into 4cm lengths
steamed rice and vegetables, to serve
1Combine soy sauce, stock, mirin and sugar
in a small saucepan. Bring to the boil over
medium-high heat. Reduce heat to medium and
simmer for 5 minutes or until sauce has reduced
and thickened slightly. Cool completely.
2Thread chicken pieces and shallot onto
skewers. Place onto a tray or plate and brush
liberally with sauce. Refrigerate for 15 minutes.
3Preheat grill. Grill skewers, basting with
remaining sauce, for 6-8 minutes or until
cooked through. Serve with rice and vegetables.WORDSEva
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PineappleA good source of dietary fibre and rich in
vitamin C, pineapple also contains an
enzyme called bromelain. Long known
for its ability to tenderise meat, new
studies show that bromelain may help
repair injuries to muscles. Studies in rats
also show that bromelain from pineapple
may help keep the intestine healthy.
StrawberriesStrawberries have a high content
of health-promoting ellagic acid
as well as a range of other
antioxidants. Their sweet flesh
provides a rich source of vitamin
C and they also supply folate.
And don’t forget the tiny seeds
embedded in the skin – a good
source of dietary fibre.
PawpawLong used in traditional medicine
for both internal health and external
maladies, pawpaw is one of the
richest sources of a compound
called beta-cryptoxanthin.
A member of the carotenoid family,
this antioxidant may help with bone
density. And of course, pawpaw
is very rich in vitamin C and other
carotenoids.
ozens of studies show
these wonderful foods
offer protection against
heart disease and some
cancers and boost our
immunity to illness. Their magic ingredients
remain a mystery. Taking the vitamins found in
fruits and vegetables doesn’t give the same
benefits, so these are not the source of their
superfood status. Researchers now believe the
protective effects of fruits and vegies come from
literally hundreds of protective components
called ‘phytonutrients’ (phyto means plant). All
we have to do to get the benefits is indulge in
two serves of fruit and five of vegies. Boost your
superfood intake with what’s in season now.
SuperfoodsAlmost all fruits and vegetables qualify as superfoodsbut there a certain few that go above and beyond.Dr Rosemary Stanton reports.
Asian greensRecent research has identified more than
71 health-giving phenolic compounds in
Asian greens. As a bonus, they’re rich in
vitamin C and folate, provide a range of
antioxidant compounds from the carotenoid
family and, unlike some greens, they carry
calcium and iron in a form that can be
absorbed.
health and wellbeing
D
FRE1010p042-043healthR.indd 42 20/8/10 4:18:12 PM
Woolworths fresh 43WoWoWo
Eating more fruit and
vegetables is the basis
for every guide to a
healthier diet. Variety is
important and the best
way to ensure you get
full benefits is to choose
the freshest products
when they’re in season.
DrRosemary Stanton
AsparagusThe ancient Egyptians considered
asparagus a medicine and it’s also
important in Indian Ayurvedic
medicine. Sometimes called ‘king of
the vegetables’, asparagus provides
vitamin C, folate, dietary fibre, many
minerals, an amino acid called
asparagine and some sulphur
compounds that pass into urine within
30 minutes. Only about a quarter of
the population can detect their odour.
Snow peasRicher in vitamin C and potassium than
their fully grown relatives, snow peas rate
highly for their B group vitamins (including
vitamin B3 and folate). They’re also a great
source of health-giving carotenoids,
including one called lutein that’s especially
beneficial for eye health.
The ancient Egyptians considered
lso
medicine. Sometimes called ‘king of
the vegetables’, asparagus provides
vitamin C, folate, dietary fibre, many
compounds that pass into urine within
uarter of
the population can detect their odour.
BroccoliOne of the first vegetables to be researched
for its anti-cancer properties, broccoli is a
rich source of a protective compound called
sulphoraphane. It also comes close to top of
the class for its content of vitamins (C, E,
folate and beta carotene) and is a great
source of fibre and potassium.
OrangesCitrus fruits pack a powerful punch
with their high vitamin C, dietary
fibre, potassium and beta carotene.
The pith is also rich in pectin, a
form of fibre that can help reduce
cholesterol levels and one of the
highest sources of bioflavonoids –
great to boost the immune system.
SpinachHow did we manage before
baby spinach came along?
So versatile and so highly
nutritious! Spinach is one of
the richest sources of an
antioxidant compound called
zeaxanthin that is amazingly
valuable for eye health as we
grow older. Plus you get
vitamins C, B6, E, beta carotene
and folate and magnesium,
potassium and dietary fibre.WORdSrosemarysta
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FRE1010p042-043healthR.indd 43 20/8/10 4:18:50 PM
44
Natural glowSoft, glowing and sun-kissed. Healthy skin starts here...
health and beauty
Woolworths fresh 45
orget baked, ultra-tanned skin
– it’s all about healthy, glowing
and bronzed. Put simply, the
sun and your skin just don’t mix
– wrinkles, age spots, dryness
and of course, skin cancer, are
all caused by sun exposure. Luckily, achieving
a natural, even faux glow is easier than ever
thanks to the latest breed of self-tanners to
hit the shelves. Combine these products with
a little TLC and you’ll be well on your way to
getting gorgeous ‘just been to Bali’ skin.
Here’s how...
Your best skin
When it comes to gorgeous, glowing skin,
it’s important to get the basics right. Start
by wearing sunscreen every single day –
especially when you are going to be exposed
for prolonged periods of time – the sun really
is your skin’s biggest enemy when it comes
to ageing. Next, exfoliate regularly – once
or twice a week should do the trick. Finally,
moisturise, moisturise, moisturise. Healthy
skin needs, you guessed it... moisture.
We love the ultra-hydrating Dove Visible
Beauty 250ml as it sinks in fast and leaves
a healthy, glowing sheen – use daily for
optimum results.
What’s in for Spring
Bronze touch
Like icing on a cake, a subtle fake tan can
really add the finishing touch to your skin.
Luckily, self-tanners have come a long way
in recent years and they’re now even easier
to use, and offer a more natural look.
Try Garnier Ambre Solaire Natural Bronzer
Velvet Touch Gel 150ml, not only will it leave
you with a fresh tan in three hours, it also
contains moisturising agents to leave skin
hydrated – bonus! For perfect pins in a jiffy, a
quick spray with Le Tan Flawless Legs 75g
will banish pastiness, disguise spider veins
and even skin tone in an instant.
TIP: Exfoliate skin before applying tanning
products for the best results.PHOTOGRAPHYCATHMUSCAT(OPPOSITE)PAGE)+LOUISELISTER(THIS
PAGE)STYLISTMICHELLENOERIANTO
1
2
3
Add some zing to spring with
this season’s girlie palette. With
the weather heating up, it’s best
to keep your make-up soft and
natural – a subtle flush on the
cheeks here, some gloss there –
easy! So say goodbye to the rich,
berry hues of winter and freshen
up your look with hot picks.
1. Royal lush
Give your skin an instant boost
with a flattering blush such as
Maybelline NY ExpertWear
Fade-Proof Blush in Berry
Sorbet. To avoid over-doing it,
apply a small amount and then
gradually build up to your desired
colour strength.
2. Pretty pout
Glossy lips are guaranteed to
instantly soften your look for
spring. Try Maybelline NY Color
Sensational Creme Gloss in Pink
Perfection – not only is the colour
gorgeous and easy-to-wear, the
honey-whipped formula will leave
you with glossy, fuller-looking lips.
3. Make-up artists
For an evening look, create a
classic smoky eye with CoverGirl
Smoky ShadowBlast Eyeshadow
in Onyx Smoke. Featuring two
complimentary shades, this
easy-to-use shadow pen allows
you to apply with precision for the
ultimate effect.
4. Attention to detail
Manicured nails are the perfect
way to keep your hands looking
their very best. Try Kiss DIY French
Manicure 3-pack complete with
DIY nail art stickers and stencils.
F
4
FRE1010p044-045beautyR.indd 45 23/8/10 10:11:47 AM
woolworths fresh promotion
October is Breast Cancer Awareness Monthand this year it’s set to be pinker than everbefore! Help us support Cancer Councilto raise funds for breast cancer research,education and support services.
thinKpinK
you can support Cancer Council by purchasing a Pink
Ribbon day Bouquet from Woolworths during october.
$2 from each bouquet will help Cancer Council reduce
the impact of breast cancer in our community.
Pink Ribbon day is an annual event to help raise
awareness about breast cancer and raise funds for breast
cancer research, education and patient support programs.
Visit pinkribbonday.com.au for more information.
10177_Pantene.pdf Page 1 5/8/10, 10:28 AM
Available at
You don’t have to
be a hippy to be
healthy.
WC7602-3-R.pdf Page 1 13/08/10, 11:36 AM