super food ideas 2015-07
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Super Food Ideas 2015-07TRANSCRIPT
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10 PLAN-AHEADMIDWEEK MEALS
385recipes & tips!
BLUEBERRY AND CUSTARD PANCAKES WITH CARAMEL SAUCE, PAGE 18
Blueberry pancakes
for dessert!
FUSS-FREERECIPES
LOVE YOUR SLOW-COOKER?
MEXICAN
CHICKEN RICE BAKE
p64
Youll love this easy dinner
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Easy to make and even easier to eat. Try one today, your taste buds will love you.
We understand brownies are as individual
as you, so weve developed the FUDGE
FACTOR. You can make the perfect
GOOOOEY or CLASSIC fudge brownies!
Gooey Fudge32 min
Classic Fudge Brownie38 min
CLASSIC OR GOOOOEY?
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Kim says:
and Custard Pancakes
on Sunday morning for a lazy brunch. RECIPE Kim Coverdale PHOTOGRAPHY Guy Bailey STYLING Kristen Wilson FOOD PREP Emma Braz
JulyOn the cover18 BLUEBERRY PANCAKES
FOR DESSERT
21 LOVE YOUR SLOW-COOKER:
15 FUSS-FREE RECIPES
45
MIDWEEK MEALS
64
21 35 WINTER WARMERS
95
THANKS TO PAULS
Up front6 THIS MONTH A note from our editor.
10 YOUR FOOD IDEAS
or tag us, and you could win a prize.
12 INDEX Enjoy a sneak peek at the delicious dishes
hitting your family dinner table this month.
14 HEALTHY KITCHEN Claire shares useful fad-free health tips, and
picks the better-for-you recipes to make now.
15 THIS MONTHS BEST Parsnip, quince and rhubarb are just some
of this months best and bountiful produce.
16 SHELF TALK We sacrice fresh breath to nd the ve best
43
10 PLAN-AHEADMIDWEEK MEALS
385recipes & tips!SAUCE, PAGE 18
Blueberryfor dessert!
FUSS-FREERECIPES
LOVE YOUR SLOW-COOKER?
MEXICAN CHICKEN RICE BAKE p64
Youll love this easy dinner
33
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High-ve for Easy Shepherds Pie.
We raided the pantry and found chickpeas,
rice and tahini. Heres what we came up with.
With a little forward thinking, you can get two
meals from one with no-one suspecting a thing!
Find the perfect match for your midweek meal.
We get pickling to add avour.
An Italian spiced cake thats also gluten free.
Banana bread is everyones favourite morning
tea and this gluten-free version is no exception.
A kids cake in every issue? You asked and we
delivered. This month is a Fairy Treehouse Cake!
74 CUTE FOOD Button Jar Biscuits that are aww-ful!
76 NANNAS KITCHEN Our art director, Sarah, shares her grandmothers
special recipe for sultana cake.
79 WINTER WONDERLAND Light the re, pour the wine and invite your
friends over this winter feast is made to share.
88 SWEET ON YOU These oh-so-cosy sweets will have you feeling
toasty in no time at all.
94 UPPER CRUST Croissants, berries and custard will make this
winter pud a new favourite.
96 CHOCOLATE LOVERS Chocolate, ice-cream and Oreos oh my,
this is quite the pie!
Regulars and competitions17 SUPERSHELF
37 WIN 1 OF 10 BRITA PACKS
44 SUBSCRIPTION OFFER
95 WIN $1000 AND HAVE YOUR
RECIPE PUBLISHED IN OUR MAG
95 WIN A KITCHENAID PACK
98 PUZZLES
75
73
Don t forget!OUR AUGUST 2015
ISSUE HITS STANDS
JULY 9 (AUSTRALIA)
Missed any of our issues?
You can easily download past
issues from May 2011 onwards,
for $2.49 on iTunes. Visit
appstore.com/superfoodideas
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Pearlesque
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6 super food ideas JULY 2015
an you hear that noise?
Its the Super Food Ideas
team buzzing with
excitement. Weve been working
day and night (with many baked
goods to get us through) to create
our lighter, brighter new-look
magazine. Luckily, we have a food
team that loves to cook sweet
treats and is happy to share
unlike me who has been known to
hoard the particularly delicious cakes and not let
anyone else have any. You have been warned.
As you turn the pages of this
issue youll see how different it
looks. The layouts are more
modern and the photos are
allowed to shine. Youll also
find new pages such as kids party cakes (p72) and
cute foods that youll aaaw over (p74).
Rest assured, weve kept what we know you
depend on: achievable, affordable recipes with
ingredients that are easy to find. Whether its
getting dinner served by six, a bit of flair when you
have friends over, or sensational fail-safe sweets,
our magazine delivers exactly what you need.
Please let me know your thoughts on our new
ideas, Id truly love to hear from you.
Rebecca
Email us at: superfoodideas @news.com.au
Follow us on Instagram:
@superfoodideas
Like us at: facebook.com/ superfoodideas
Follow us on twitter:
@superfoodideas
Follow us at:pinterest.com/ superfoodideas
Write to us at: Super Food Ideas, NewsLifeMedia,
Level 1 Bag 5030, Alexandria,
NSW 2015
get in touch
serve This pot-roast at
a dinner party. Achievable
but oh-so inspiring.
WELCOME
C
REBECCA COX, EDITOR
Wereexcitedabout:The beautiful new illustrationsof our fabulous food team
throughout the magazine. Look for theirhints and tips where you see their faces.
Breaking out the slow cookerand trying out Kims amazing
recipes, particularly the French-style PotRoast Chicken (p32).
Pickling! Check out Claires ideason p62. This way of preserving
might be avour of the month but cannycooks have done it for hundreds of years.
We thought wedmake it ofcial!Look out for ournew Tested andTrusted logo onfeatures. Tested byus, you can trust
work.
#1
#2
#3
FOODIE FUNTurn over the page to get the goss
on our friendly foodies in our new Test
Kitchen page. Each issue, theyll share
their secrets to make cooking in your
home kitchen so much easier.
Check out Emmas adorable Fairy
Treehouse Cake on p72. Look for a kids
party cake each issue from now on.
With a wealth of experience
between them, you can be sure that our
foodies recipes have been tested and
can be trusted. Yes, they really do work! pg8THE FOOD TEAM: EMMA, KIM, CLAIRE AND AMIRA IN THE TEST KITCHEN
to the first page of our shiny new issue. Read on to hear all about what weve changed just dont take my cake!
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Campbells Real Stock is made from scratch, gently simmered for 3 hours just like youd make it. We cook our Chicken Stock with real Australian grown chicken and vegetables. Because we know that using the best, real ingredients will bring out the best flavour in your dish. So why would you use any other stock?
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>> Introducing the SFI experts Meet the Fantastic Four. However,unlike the comic books, their superpowers are real and revealed in the test
kitchen. From last-minute dinners that feed a hungry horde to blow-your-socks-
SECRETS OF THE SLOW COOKERFor busy families, slow cookers can be a life-saver here are five ways to make the most of yours.
1Brands and models of slow cookers vary, so before you start cooking our recipes,
always read the manufacturers manual and follow its instructions.
2 Use cheaper cuts of meat, such as the shoulder. They not only save cash, but when theyre cooked on low heat for hours they become gloriously tender.
3Steam cant escape from the slow cooker, which means liquid doesnt evaporate. If
youre adapting an existing stew recipe, reduce the liquid by a third or make sure the liquid just covers the meat and vegetables.
4Adding dairy such as cream too early can cause it to curdle. Its best to add dairy in the last
15 minutes of cooking the same goes for leafy herbs and greens.
5Get ahead by chopping thevegetables and meat the nightbefore cooking. This makes
the next morning a breeze. Storein the fridge overnight and take themeat out 20 minutes before cooking.
Kim says: From success to I think that needs another test, heres your behind-the-scenes look at what weve been cooking
Meet our fab foodies
Emma, kim, claire and amira
Food editorStrangest thing
in your fridge?
A piece of sirloin
thats been
dry-ageing for
a month!
Favourite recipe? Doreens Sultana
Cake (p76) we couldnt stop eating
it on the shoot. Go to Kim for:
Midweek meals, show-stopping sweets
and everything in between. Dont
make me choose a favourite I love
the mix of recipes in our magazine.
Claire BrookmanDeputy food editor
Guilty food
pleasure?
I cant resist Nigella
Lawsons Old-fashioned
Chocolate Cake.
Favourite recipe? The
Button Jar Biscuits (p75)
I loved the challenge of
developing this recipe.
Go to Claire for: Balance.
Im really interested in
creating delicious dishes
that are good for you, too.
Favourite food
destination?
Melbourne. Love its diversity,
from the caf culture to the
high-end restaurants.
Favourite recipe? The Sticky
Chinese Lamb Shanks (p22)
were pretty awesome.
Go to Emma for: Kids' party
cakes. Easy and amazing is
always the brief so I go for
new and creative but simple
enough to do at home.
Emma BrazRecipe writer& shoot chef
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8 super food ideas JULY 2015
Signature dish?
Basboussa
(Egyptian semolina slice),
soon to appear in SFI! Look
out for it. Favourite recipe?
Slow-cooker Pulled Pork
(p46) its a pot of pure
gold and makes great sliders
the next night.
Go to Amira for: Budget.
Costing the recipes gives
me lots of ideas for money-
saving tips and tricks.
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Everyone loves sharing afternoon tea with friends.
Now you have the chance to serve your favourite
Greens cakes on this elegant 14 piece
Royal Albert tea set. Each set is valued
at over $1100 and there are thirty to be won.
Purchase any specially marked packet of
Greens cakes for your chance to win. Visit
www.greensbaking.com.au/royalalbertpromotion
for more details, terms and conditions and
to submit your entry. Good Luck!
To enter, purchase any one (1) of the Promoters products that feature a promotional sticker (Eligible Products) at any retailer and complete the of cial entry form found at www.greensbaking.com.au/royalalbertpromotion. Starts 12:01am (AEDT) 1/4/2015 & closes 11:59pm (AEST) 30/9/2015. Open to Aust. residents. Under 18s must have parent/legal guardian consent. Original receipts must be retained & mailed on request to Promoter. Max 6 entries per household per day. Draw at 1/3 Green St, Brookvale, NSW 2100 at 10:00am (AEST) 12/10/2015. Winners noti ed by telephone & in writing & published at www.greensbaking.com.au/royalalbertpromotion on 20/10/2015. 30 winners will each win 1 Royal Albert Tea Set, valued at $1,174.95 each (prize details available at promotional website above). Total maximum prize pool value is $35,248.50. For how Promoter collects, uses & discloses personal info, & obtains your consent to send you electronic msgs, contact [email protected] or fax to (02) 9832 0498 for Collection Statement & Privacy Policy. Promoter: Greens General Foods Pty Ltd (ABN 56 001 553 564), 29 Glendenning Road, Glendenning NSW 2761. NSW Permit No LTPS/15/01239. ACT Permit No. TP 15/04816. VIC Permit No. 15/350. SA Permit No. T15/277.
Full Terms: www.greensbaking.com.au royalalbertpromotion
We lovebaking.
-
10 super food ideas JULY 2015
Write in andwin:Write to us at SFI/ReadersLetters, Level 1, LockedBag 5030, AlexandriaNSW 2015, or email usat [email protected]. Letters may beedited. This months published readersreceive a DLonghi Distinta MechanicalKettle, $169, in a stylish metallic nish.
DONNA SCREAMS FOR ICE-CREAMLove, love, love these Choc-top Ice-cream Cookies
(June, p98)! Ill have to buy the issue on my iPad in Canada
to make them for a birthday. Donna Jack, via Facebook
Email us at:[email protected]
Follow us onInstagram:
@superfoodideas
Like us at:facebook.com/superfoodideas
Follow uson twitter:
@superfoodideas
Follow us at:pinterest.com/superfoodideas
Write to us at:Super Food Ideas,NewsLifeMedia,Level 1, Bag 5030,
Alexandria, NSW 2015
get in touch
Lasagne grandeI love the lasagne feature (p31)
that was in your May issue. With the
cool weather fast approaching, these
are perfect for a warming family meal.
Nice and cheesy, full of flavour and so
many different varities! Thanks SFI!
Cheryl Taylor, via email
Mothers Day specialMy daughter, Mikayla, made the
layered cake (May, p82) for Mothers Day
and only needed a little help from me!
Deborah Hopkins, via Facebook
SOS ANSWEREDHi SFI Team! Ive been cooking from
your magazine since I moved out of home
when I was 18. Now, as a new mum, I
appreciate it more than ever. With sleep at a
premium, your shortcuts and easy weekday
meals have been a sleep saver! I especially
appreciated your online shopping story
(May, p20). I can now do my shopping from
home and continue getting to know my four
week old. Rebecca Williams, via email
Like something? Hate something?
Cooked something?
Took a picture of it? Welove
all your feedback!
yourEditor Rebecca Cox, [email protected] Editor Kim Coverdale, [email protected] Food Editor Claire Brookman, [email protected] Director Sarah Cooper, [email protected] Designer Brydie Noonan, [email protected] Consultant Mia DaminatoDesign Shannon KeoghChief Sub-editor Raffaela Pugliese, [email protected] Sub-editor Rosalie Gordon, [email protected] Recipe Analysis Susanna Holt Reader & editorial enquiries Michael Askey-Doran, Ph: (02) 8045 4891, [email protected]
Advertising sales National Sales Director Paul Blackburn, [email protected]
New South Wales Group Sales Directors Belinda Miller Ph: (02) 8045 4651, [email protected] Delalande Ph: (02) 8045 4657, [email protected] Sam Tomlinson Ph: (02) 8045 4676, [email protected]
Victoria Vic Sales Director Kim Carollo Ph: (03) 9292 3204, [email protected] Group Sales Directors Sally Paterson Ph: (03) 9292 3217, [email protected] Astrid White Ph: (03) 9292 3222, [email protected] Karen Clements Ph: (03) 9292 3202, [email protected]
Queensland Qld, SA & WA Sales Director Rose Wegner Ph: (07) 3666 6903, [email protected]
Western Australia Account Manager Louise Arnoldi Ph: (08) 9326 9806, [email protected]
Advertising CreativeAdvertising Creative Director Richard McAuliffe Advertising Creative Manager Zoe Tack Advertising Copy Editor Brooke Lewis Advertising Copy Editor Celeste Maddocks
Brand StrategyDirector of Brand Strategy Dennis MichaelHead of Sales and Strategy Food Donna Hodges Group Business Manager Jane Purves, Ph: (02) 8045 4740, [email protected] Strategy Executive Angela ApostolakisPh: (02) 8045 4744, [email protected] Asia Advertising Kim Kenchington, MediaWorks Asia, Ph: (852) 2886 1106
Production Director Mark MoesProduction Manager Neridah BurkeAdvertising Production Galina Karavaev, [email protected]
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Chief Executive Officer Nicole SheffieldGroup Publisher Food Fiona NilssonCommercial Director Sev CelikGeneral Manager Retail and Circulation Brett Willis
Phone Customer Service: 1300 656 933 International: (+61 2) 9282 8023
Mail GPO Box 4093, Sydney NSW 2001Email [email protected]
Subscriptions
Super Food Ideas is published by NewsLifeMedia Pty Ltd (ACN 088 923 906), 2 Holt Street, Surry Hills NSW 2010. NewsLifeMedia Pty Ltd is a wholly owned subsidiary of News Limited (ACN 007 871 178). Copyright 2014, NewsLifeMedia Pty Ltd. All rights reserved. Pre-press by News PreMedia. Printed by Hannanprint, 8 Priddle Street, Warwick Farm NSW 2170 under ISO14001 Environmental Certification. Paper fibre is sourced from certified forests and controlled sources. Distributed by Gordon & Gotch, Unit 2, Bldg 2B, MFive Industry Park, 1 Moorebank Ave, Moorebank NSW 2170. Tel: (02) 8706 1704. Nutrition and health advice contained in Super Food Ideas is of a general nature only and does not constitute medical or dietetic advice. Readers should seek advice from a health professional to ensure changes to their diet and lifestyle are suitable for their individual circumstances.
EnvironmentISO 14001
Entries open 11/6/15 and close 8/7/15. Australian residents only. Winners selected 13/7/15 at NewsLifeMedia. Total prize pool valued at $676. For full terms and conditions, visit superfoodideas.com.au. For the NewsLifeMedia Privacy Policy, see p98.
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Chicken, Pancettaand Red Wine Ragu
Baked CheesyChicken Gnocchiwith Winter Salad
Lemon Garlic Chickenwith Warm Fenneland Tahini Rice Salad
French-style PotRoast Chicken
Mexican ChickenRice Bake withPickled Jalapeo
Slow-cooker ChickenCacciatore
POULTRY
Crunchy Pappadumand Coriander Pilaf
Lemon and HerbRisoni
Mexi-styleTomato Rice
Lemon RoastedPotatoes and Beans
Sauted TuscanCabbage with CrispyBacon and Pepitas
Sweet Potato, Garlicand Quinoa MashCheesy Cider and Thyme Fondue
SIDES, STARTERS, SALADS & SNACKS
Curried Prawn Crepeswith Tomato Sambal
SEAFOOD
COVER RECIPE
Pickled Beetroot Pickled JalapeoChillies
SOMETHING EXTRA
Creamy Chickpea andVegetable Curry
Herbed Ricotta andGoats Cheese Tartwith Pickled Beetroot
Miso Eggplant withPickled Vegetables
Tahini Rice Patties withSauted Silverbeet and Beetroot
VEGETARIAN
Pickled Red Onion Pickled VietnameseSlaw
OUR RECIPESHeres your game plan for feeding family and friends slow-cooked meals, fancy dinners, oozy desserts and everything in between
12 super food ideas JULY 2015
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JULY 2015 super food ideas 13
Beef Filo Rollwith Sweet andSour Cabbage
Easy Shepherds PieBeef Fajitas withAvocado, Fetta andPickled Onion
Greek-styleLamb Shanks withLemon and Fetta
Italian Sausageand Cheesy TomatoMacaroni
Jackaroo Stew withSour Cream andChive Dumplings
Slow-cookerMeatloaf
Sticky ChineseLamb Shanks
Slow-cookerPulled Pork
Vietnamese GrilledPork Chops with Pickled Slaw
Spicy Pork Stewwith Chilli Polenta Dumplings
Lamb, Lemon andSilverbeet Soup
Lamb Raan withMinted Rice
Pork and QuincePot Roast
Cajun Sweet Potato Chips
Pot Roast withThyme Gremolata
Slow-cookerBeef Goulash
Baked ApplePuddings with WhiteChocolate Custard
Button JarBiscuits
Caramel PearCobbler
Chocolate OreoIce-cream Pie
DoreensSultana Cake
Italian Spiced Orangeand Rice Cake
Double ChocolateBread Pudding
Gluten-freeBanana Bread
Lemon and CoconutDelicious
Raspberry andCroissant Breadand Butter Pudding
Spiced HotChocolate Spoons
Roasted BerryApples withMeringue Topping
Upside-down Apricotand Vanilla Cake
Fairy TreehouseCake
Fairy Treehouse Cake for your lit tlies next birthday bash.
BEEF, PORK & LAMB SWEETS
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LOWFAT
LOW SATFAT
LOWERSODIUM
LOWKILOJOULE
Mainmeal < 15g
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Celery Crisp and low-cal, celery can be used raw in salads, or cooked with
carrot and onion its the basis of all great
stews and casseroles. PERFECT PARTNERS
Fetta, blue cheese, cheddar, chicken and
canned tuna. QUICK IDEAFor a celery
quickle, heat white wine vinegar, water,
caster sugar, salt and mustard seeds in a
saucepan. Remove from heat. Add thinly
sliced celery. Stand for 15 minutes. Drain.
Serve with grilled seafood.
Fennel Wonderful both cooked and raw, fennel adds a sweet, delicate licorice
avour to dishes. PERFECT PARTNERS
Smoked trout, pork, sh, capers, dill,
chicken, potato, apple, orange and white
wine. QUICK IDEA Toss sliced fennel with
couscous, orange segments, red onion,
lemon juice, olive oil and green olives.
Parsnip Closely related to the carrot, small to medium-sized parsnips
are sweet and slightly nutty in avour. Use
straight after peeling to avoid browning.
PERFECT PARTNERSChicken, apple, pear,
parsley, cream, honey and maple syrup.
QUICK IDEA Bring a new nutty avour to
fries thinly slice parsnips with a vegetable
peeler and deep-fry until golden and crisp.
Quince Once a symbol of love and fertility, cooking brings out the perfumed
avour and golden-pink colour of quince.
Rich in pectin, theyre great for making
jam and chutney, but their season is
short, so grab them while you can.
PERFECT PARTNERS Cinnamon, ginger,
aged cheeses, pastry, port and pork.
QUICK IDEA Cook quinces in a syrup of
sugar, water, nutmeg, ground ginger, vanilla
bean and cinnamon until tender and ruby
red in colour. Serve with vanilla ice-cream.
Rhubarb The perfect ller for sweet pies and strudels, rhubarbs citrussy punch
also works a treat in savoury dishes think
lentil and silverbeet soup. Choose rhubarb
with vibrant stems for a sweeter avour.
PERFECT PARTNERS Apple, cinnamon,
ginger, mascarpone, coconut and almonds.
QUICK IDEA Cook rhubarb in orange juice,
sugar and cinnamon. Serve it warm or cold
with your morning muesli and yoghurt.
THIS MONTHS BEST
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JULY 2015 super food ideas 15
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1Coles Garlic
Ciabatta, $5.34
Save your air miles
and get a taste for Italian garlic bread
with this Coles version. It has a crispy,
golden crust and soft filling that soaks
up all the garlic butter during cooking.
The garlic isnt too strong, so you can
even skip the after-dinner mint!
2 When in
Rome
Eat!!! Garlic
Bread, $3.30
A crunchy sesame seed topping and
rich garlic flavour means you cant
spot any differences between this
frozen garlic bread and the fresh kind.
Plus, it only takes a few extra minutes
to cook. Only at Coles.
3Menu
Loaf, $2.69
can make bread go soggy, but with
Aldis garlic bread, it becomes
deliciously spongy instead. The huge
pieces are perfect when youre
feeding a hungry horde, too.
4 Woolworths
Select Garlic
Loaf, $3.15
Soup is a great entertaining starter
and this baguette-style garlic loaf is a
must to serve with it! Each crunchy
bite of baguette leads to a soft crumb
filling and with a mild garlic taste, the
flavour doesnt take over the meal.
5 La Famiglia
Traditional
Garlic Bread, $4.00
family, or La Famiglia should we say,
for 22 years, so its no surprise the ratio
of garlic to bread has been perfected.
Every bite is better than the last!
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Be it pasta or pizza, these are the best garlic breads to side it withGARLIC BREADshelf
TALK
16 super food ideas JULY 2015
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WEAR A CANCER
COUNCIL PIN THIS
DAFFODIL DAY
Friday 28 August daffodilday.com.a
u
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BLUEBERRY AND
CUSTARD PANCAKES WITH
CARAMEL SAUCE
SERVES 6 (MAKES 12)
PREP 15 MINUTES COOK 45 MINUTES
2 cups self-raising our
teaspoon bicarbonate of soda
cup caster sugar
2 eggs
1 cups Pauls Double Thick French
Vanilla Custard, plus extra to serve
1 cup milk
1 cup frozen blueberries, partially
thawed, plus extra to serve
25g butter, melted, for brushing
Raspberries, to serve
Caramel Sauce
80g butter
cup brown sugar
cup pure cream
1 Sift our and bicarb into a largebowl. Stir in sugar. Make a well.
2 Whisk eggs, custard and milk ina jug. Add to our mixture. Whisk
until smooth. Fold in blueberries.
3 Heat a large non-stick frying pan overmedium-low heat. Brush pan with a little
melted butter. Spoon cup batter into
pan, spreading a little if needed. Repeat to
make 2 pancakes. Cook for 3 to 4 minutes
or until bubbles form on top. Turn. Cook for
2 to 3 minutes or until golden and cooked
through. Transfer to a plate. Cover with foil
to keep warm. Repeat with remaining
batter, brushing pan with melted butter
between batches, to make 12 pancakes.
4 Meanwhile, make Caramel SauceMelt butter in a small saucepan over
medium-high heat. Add sugar. Cook,
stirring, for 3 minutes or until sugar is
dissolved. Add cream. Stir to combine.
Simmer for 2 minutes or until sauce
thickens slightly. Remove from heat. REC
IPE
KIM
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18 super food ideas JULY 2015
If wed known custard was the secret to thick not-coming-up-for-air pancakes, we would have added it brunches ago
BLUEBERRY AND CUSTARD PANCAKES WITH CARAMEL SAUCE
THE INFO
PER SERVE$1.64
SFI recommends:Pauls Double Thick French
colours or preservatives.
5 Serve pancakes with extra custard.
Drizzle with caramel sauce and top with
raspberries and extra blueberries.
NUTRITION:(per serve) 2963.3kJ; 33.5g fat;
20.7g sat fat; 13.6g protein; 86.6g carbs;
4.4g bre; 128.7mg chol; 728.7mg sodium.
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BROWNIE TRIFLE JARS
1 cup Pauls Double Thick Rich Chocolate Custard
cup Pauls Thickened Cream, whipped
3 chocolate brownies, chopped (about 3 cups)
2 tablespoons fresh orange juice
1 teaspoon finely grated orange rind
1 Set aside 1 teaspoon chopped brownie crumbs. Place
remaining chopped brownies in a bowl. Sprinkle with
orange juice and rind. Stir gently.
2 Divide half the brownie mixture between four
250ml-capacity glass jars or serving glasses. Top with
whipped cream, then carefully add remaining brownie
mixture to form another layer. Top with custard.
Coverand chill for at least 2 hours. Top with reserved
brownie crumbs.
Makes 4
POTS OF GOLDWHIP UP THESE EASY DELICIOUS DESSERTS USING PAULS DOUBLE
THICK RICH CHOCOLATE CUSTARD. NOBODY WILL BE ABLE TO RESIST...
PERFECT FOR EVERY OCCASION
Rich, creamy and packed with dairy goodness, its no wonder Pauls custards are Australias
number one choice of custard. Pauls Double Thick Rich Chocolate Custard is a great ingredient
in desserts or dolloped on your favourite pudding. Extra thick and extra delicious, you might
just want to eat it on its own. Visit pauls.com.au for more tempting recipe ideas.
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JULY 2015 super food ideas 21
THIS MONTH SLOW COOKER
go with the
slowThese hearty simmer dishes are usually a labour of love that is until you bust out the slow cooker. From meltingly good sticky lamb shanks to delicious meatloaf, theres nothing your benchtop buddy wont do for you
STICKY CHINESE
LAMB SHANKS
PORK AND QUINCE
POT ROAST
SPICY PORK STEW
WITH CHILLI POLENTA
DUMPLINGS
CHICKEN, PANCETTA
AND RED WINE RAGU
LAMB RAAN AND
MINTED RICE
ITALIAN SAUSAGE
AND CHEESY TOMATO
MACARONI
SLOW-COOKER MEATLOAF
MISO EGGPLANT WITH
PICKLED VEGETABLES
FRENCH-STYLE POT
ROAST CHICKEN
JACKAROO STEW
WITH SOUR CREAM
AND CHIVE DUMPLINGS
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STICKY CHINESE LAMB SHANKS
THE INFO+ HIGH IN IRON+ LOW FAT + LOW SATURATED FAT
SERVES OFVEGIES
2.5
PER SERVE$6.87
22 super food ideas JULY 2015
-
SPICY PORK STEW WITH CHILLI POLENTA DUMPLINGS
THE INFO+ HIGH FIBRE
JULY 2015 super food ideas 23
THIS MONTH SLOW COOKER
SERVES OF VEGIES
2.5
PER SERVE$3.54
-
STICKY CHINESE LAMB SHANKS
SERVES 4
PREP 20 MINUTES COOK 10 MINUTES
PLUS 4 HOURS 15 MINUTES ON HIGH
(8 HOURS 15 MINUTES ON LOW)
cup soy sauce
cup honey
2 garlic cloves, crushed
teaspoon cracked black pepper
1 star anise
2cm piece fresh ginger, peeled,
nely chopped
1 brown onion, halved, cut into wedges
1 carrot, halved, diagonally sliced
1 orange, sliced
1 tablespoon vegetable oil
4 French-trimmed lamb shanks
1 teaspoon sesame oil
1 green onion, thinly sliced
1 long red chilli, seeded, thinly sliced
4 cups steamed jasmine rice
1 bunch baby pak choy, halved, steamed
1 Combine soy, honey, garlic, black pepper,
star anise and ginger in a jug.
2 Place brown onion and carrot in slow
cooker. Top with orange slices.
3 Heat vegetable oil in a frying pan over
medium-high heat. Cook lamb, in 2 batches,
for 4 to 5 minutes or until browned all
over. Transfer to slow cooker. Pour over soy
mixture. Cover. Cook on high for 4 hours
(or low for 8 hours), basting twice.
4 Preheat oven to 180C/160C fan-forced.
Line a large baking tray with baking paper.
5 Transfer lamb to prepared tray. Drizzle with
cup pan juices. Bake for 15 minutes or
until browned and sauce has caramelised.
6 Meanwhile, add sesame oil to slow cooker.
Cook on high, with lid ajar, for 15 minutes.
Discard star anise. Sprinkle lamb with green
onion and chilli. Serve lamb with rice and
pak choy and drizzle with pan juices.
NUTRITION: (per serve) 2549kJ; 9.6g fat;
2.4g sat fat; 46.3g protein; 80.8g carbs;
4.5g bre; 99mg chol; 2213mg sodium.
PORK AND QUINCE POT ROAST
SERVES 4
PREP 25 MINUTES (PLUS 5 MINUTES
STANDING) COOK 20 MINUTES PLUS
4 HOURS ON HIGH (8 HOURS ON LOW)
1 tablespoons extra virgin olive oil
800g piece pork scotch (neck)
1 red onion, halved, cut into thick wedges
2 large quinces, peeled, cored, cut
into wedges
2 garlic cloves, crushed
2cm piece fresh ginger, nely grated
1 tablespoon whole fresh sage leaves
cup honey
cup apera (dry sherry)
1 cinnamon stick
2 teaspoons wholegrain mustard
140g tub apple pure
1 cups couscous
1 cups boiling water
cup pistachio kernels, roughly chopped
1 zucchini, peeled into thin ribbons
Extra fresh sage leaves, to serve
1 Heat 1 tablespoon oil in a large frying
pan over medium-high heat. Cook
pork, turning, for 5 to 6 minutes or until
browned all over. Transfer to a plate.
STICKY CHINESE LAMB SHANKS
THE INFO+ HIGH IN IRON+ LOW FAT + LOW SATURATED FAT
24 super food ideas JULY 2015
IN THE OVEN Preheat oven to 160C/140C fan-forced. Follow steps 1 and 2, using a medium baking dish. Follow step 3, transferring lamb to baking dish. Cover. Bake for 312 hours, basting during cooking. Increase temperature to 180C/160C fan-forced. Drizzle lamb with sesame oil. Bake for a further 15 minutes.
2 Add onion and quince to pan. Cook
for 2 minutes. Add garlic, ginger and
sage. Cook, stirring, for 1 minute or until
fragrant. Stir in honey and apera. Simmer
for 2 minutes. Transfer to slow cooker.
Add cinnamon stick, mustard and apple
pure. Stir to combine. Add pork. Cover.
Cook on high for 4 hours (or low for
8 hours), turning pork twice.
3 Just before pork is ready, place couscous
in a heatproof bowl. Add boiling water. Stir
to combine. Cover. Set aside for 5 minutes
or until liquid is absorbed. Fluff couscous
with a fork.
4 Meanwhile, heat remaining oil in a large
frying pan over medium-high heat. Add
pistachios. Cook, stirring, for 2 minutes or
until toasted. Add zucchini. Cook, tossing,
for 2 to 3 minutes or until just tender. Add
to couscous. Season with salt and pepper.
Toss to combine.
5 Transfer pork to a board. Roughly shred.
Discard cinnamon stick from quince
mixture. Serve pork and quince mixture on
couscous, sprinkled with extra sage leaves.
NUTRITION:(per serve) 3550kJ; 33.3g fat;
9.8g sat fat; 48g protein; 78.5g carbs;
7.3g bre; 180mg chol; 300mg sodium.
SERVES OF VEGIES
2.5
PER SERVE$6.87
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SPICY PORKSTEW WITHCHILLI POLENTA DUMPLINGS
THE INFO+ HIGH FIBRE
JULY 2015 super food ideas 25
THIS MONTH SLOW COOKER
TO COOK PORK POT ROAST IN THE OVENPreheat oven to 150C/130C fan-forced.Using a heavy-based ameproof casseroledish, follow steps 1 and 2, adding 12 cupwater with the pure. Bring to the boil.Return pork to dish. Bake for 2 hours, turningpork after 1 hour. Follow steps 3, 4 and 5.
ON THE STOVETOP Using a largeheavy-based saucepan, follow step 1,transferring pork to a bowl. Follow step2, adding an extra 1 cup beef stock.Return pork to pan. Cover. Bring to the boil.Cook on low heat for 2 hours. Remove lid.Cook for 1 hour or until sauce thickens andpork is tender. Follow steps 3 and 4. Followstep 5. Cover. Cook for 30 minutesor until dumplings double in size. Removelid. Cook for 20 minutes or until dumplingsare cooked through.
SERVES OF VEGIES
2.5
PER SERVE$3.54
PORK AND QUINCE POT ROAST
THE INFO+ HIGH IN IRON +LOWER SODIUM
PER SERVE$5.44
SPICY PORK STEW WITH
CHILLI POLENTA DUMPLINGS
SERVES6
PREP25 MINUTESCOOK20 MINUTES
PLUS 4 HOURS 15 MINUTES ON HIGH
(7 HOURS 15 MINUTES ON LOW)
2 tablespoons extra virgin olive oil
1kg diced pork scotch (neck) or leg
1 red onion, halved, sliced
2 red capsicums, cut into 3cm pieces
2 celery stalks, sliced
2 garlic cloves, thinly sliced
2 tablespoons ground cumin
1 tablespoon ground coriander
teaspoon chilli powder
1 dried bay leaf
teaspoon cracked black pepper
teaspoon ground cinnamon
cup beef stock
2 tablespoons brown sugar
410g can chopped tomatoes with paste
300g can red kidney beans, drained, rinsed
2 tablespoons chopped fresh oregano
leaves, plus extra to serve
Chilli Polenta Dumplings
1 cup self-raising our
cup polenta
1 long red chilli, seeded, nely chopped
cup milk
50g butter, melted
1 Heat the oil in a large frying pan over
medium-high heat. Cook pork, in batches,
for 3 to 4 minutes or until browned all
over. Transfer to slow cooker.
2 Heat remaining oil in pan. Add onion,
capsicum and celery. Cook, stirring, for
5 minutes or until vegetables just start to
soften. Add garlic, cumin, coriander, chilli,
bay leaf, pepper and cinnamon. Cook,
stirring, for 1 minute. Add to slow cooker.
Stir in stock, sugar and tomatoes. Cover.
Cook on high for 3 hours (or low for 6 hours).
3 Discard bay leaf. Stir in beans and oregano.
4 Make Chilli Polenta Dumplings Combine
our, polenta and chilli in a bowl. Season
with salt and pepper. Make a well. Add
milk and butter. Mix well to combine. Roll
level tablespoons of mixture into balls.
5 Place dumplings on top of pork
mixture. Cover. Cook on high for 1 hour
or until dumplings double in size and
are cooked through. Remove lid. Cook
for 15 minutes or until top of dumplings
are dry. Serve stew and dumplings with
extra oregano.
NUTRITION:(per serve) 2618kJ; 29.6g fat;
11.3g sat fat; 43.3g protein; 43g carbs;
8.1g bre; 98mg chol; 624mg sodium.
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26 super food ideas JULY 2015
CHICKEN, PANCETTA AND RED WINE RAGU
THE INFO+ HIGH FIBRE+ LOW SATURATED FAT
CHICKEN, PANCETTA
AND RED WINE RAGU
SERVES6
PREP25 MINUTESCOOK15 MINUTES
PLUS 3 HOURS 45 MINUTES ON HIGH
(6 HOURS 45 MINUTES ON LOW)
1 tablespoon extra virgin olive oil
1kg chicken thigh llets, trimmed, halved
1 red onion, nely chopped
2 celery stalks, nely chopped
1 carrot, nely chopped
100g sliced pancetta, nely chopped
2 garlic cloves, crushed
1 cup red wine
1 cup chicken stock
3 sprigs fresh rosemary
cup tomato paste
500g dried fettuccine
cup grated pecorino
300g green beans, steamed
Chopped fresh at-leaf parsley, to serve
1 Heat oil in a large frying pan over
medium-high heat. Cook chicken, in
batches, for 4 to 5 minutes or until
browned all over. Transfer to slow cooker.
2 Add onion, celery, carrot and pancetta
to pan. Cook, stirring, for 6 to 8 minutes
or until vegetables are just starting to
soften. Add garlic. Cook for 1 minute or
until fragrant. Add wine. Bring to the boil.
Boil for 1 minute. Transfer mixture to slow
cooker. Add stock, rosemary and tomato
paste. Stir to combine. Season with salt
and pepper. Cover. Cook on high for
3 hours (or low for 6 hours).
3 Using 2 forks, shred chicken in slow
cooker. Cook for 30 minutes. Remove
lid. Cook for 15 minutes. Remove and
discard rosemary sprigs.
4 Meanwhile, cook pasta following packet
directions. Add pasta to chicken. Toss to
combine. Sprinkle with pecorino and serve
with beans and parsley.
NUTRITION:(per serve) 2754kJ; 16.8g fat;
5.1g sat fat; 50.6g protein; 64.8g carbs;
5.9g bre; 147mg chol; 931mg sodium.
ON THE STOVETOP Using a large heavy-based saucepan, follow step 1, transferring chicken to a bowl. Follow step 2. Return chicken to pan. Cover. Bring to the boil. Reduce heat to low. Simmer for 112 hours or until chicken is very tender. Shred chicken. Discard rosemary sprigs. Follow step 4.
LAMB RAAN WITH MINTED RICE
SERVES6
PREP20 MINUTES (PLUS 10 MINUTES
STANDING) COOK4 HOURS 15 MINUTES
ON HIGH (8 HOURS 15 MINUTES ON LOW)
cup plain Greek-style yoghurt
1 teaspoon ground turmeric
2 tablespoons ground cumin
2 teaspoons cracked black pepper
1 teaspoon salt
2 garlic cloves, crushed
1 tablespoon lemon juice
2 tablespoons garam masala
2 teaspoons dried chilli akes
1.5kg easy-carve leg of lamb
1 cinnamon stick
5 slices fresh ginger
Extra cup plain Greek-style yoghurt
1 bunch English spinach, steamed
Lemon wedges, to serve
Minted Rice
1 cups basmati rice, rinsed
Large pinch of saffron threads
cup chopped fresh mint leaves
cup aked almonds, toasted
1 Combine yoghurt, turmeric, cumin,
pepper, salt, garlic, juice, garam masala and
chilli in a bowl. Cover lamb with mixture.
2 Place cinnamon stick and ginger in slow
cooker. Add 1 cup water. Top with lamb.
Cover. Cook on high for 4 hours (or low
for 8 hours) or until lamb is tender.
3 Remove lid. Cook for a further 15 minutes.
4 Meanwhile, make Minted Rice Place rice
and saffron in a saucepan. Add 2 cups
water. Bring to the boil. Cover. Reduce heat
to low. Simmer for 10 minutes or until liquid
is absorbed. Remove from heat. Fluff with a
fork. Cover. Stand for 10 minutes. Add mint
and almonds. Season. Toss to combine.
5 Serve lamb with rice, extra yoghurt,
spinach and lemon wedges.
NUTRITION:(per serve) 2558kJ; 23.6g fat;
9.3g sat fat; 50g protein; 47.4g carbs;
3.9g bre; 151mg chol; 617mg sodium.
SERVES OF VEGIES
2
PER SERVE$3.35
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LAMB RAAN WITH MINTED RICE
THE INFO+HIGH IN IRON
JULY 2015 super food ideas 27
IN THE OVEN Preheat oven to 160C/140C fan-forced. Follow step 1. Place cinnamon stick, ginger and 212 cups water in a large roasting pan. Place a greased wire rack over roasting pan. Place lamb on rack. Cover with greased foil. Bake for 212 hours. Remove foil. Bake for a further 2 hours or until tender, adding extra water to roasting pan if needed. Follow steps 4 and 5.
THIS MONTH SLOW COOKER
PER SERVE$5.88
-
28 super food ideas JULY 2015
ITALIAN SAUSAGE AND CHEESY TOMATO MACARONI
THE INFO
PER SERVE$3.13
+ CLASSIC MAKEOVER
-
JULY 2015 super food ideas 29
THIS MONTH SLOW COOKER
MISO EGGPLANT WITH PICKLED VEGETABLES
THE INFO+ HIGH FIBRE+ LOW FAT+ LOW KILOJOULE+ VEGETARIAN
SERVES OF VEGIES
4
PER SERVE$4.92
-
30 super food ideas JULY 2015
ITALIAN SAUSAGE AND CHEESY
TOMATO MACARONI
SERVES6
PREP20 MINUTES (PLUS 5 MINUTES
STANDING)COOK10 MINUTES
PLUS 2 HOURS 15 MINUTES ON HIGH
(4 HOURS 15 MINUTES ON LOW)
1 tablespoon extra virgin olive oil
1 brown onion, chopped
3 middle bacon rashers,
trimmed, chopped
420g packet Italian beef and
pork sausages
1 cup chicken stock
420g can condensed tomato soup
3 cups dried pasta curls
cup light thickened cooking cream
cup frozen peas
cup rmly packed fresh basil leaves
1 cups grated mozzarella
cup panko breadcrumbs, toasted
2 bunches broccolini, steamed
1 Heat oil in a large frying pan over
medium-high heat. Add onion and bacon.
Cook, stirring, for 5 minutes or until
onion is softened. Squeeze sausages from
casings. Add to pan. Cook, breaking up
sausage mince with a wooden spoon,
for 5 minutes or until browned. Transfer
to slow cooker. Add stock, soup and 1 cup
water. Cover. Cook on high for 1 hour
(or low for 2 hours).
2 Add pasta. Cook on high for 1 hour (or
low for 2 hours), stirring halfway through,
or until pasta is just tender.
3 Stir in cream, peas and basil. Season
with pepper. Sprinkle with mozzarella, then
breadcrumbs. Cook on high for 15 minutes
or until cheese is melted. Remove lid. Turn
cooker off. Stand for 5 minutes. Serve
macaroni with steamed broccolini.
NUTRITION:(per serve) 2651kJ; 23.3g fat;
10.2g sat fat; 32.6g protein; 71.1g carbs;
4.7g bre; 61mg chol; 1307mg sodium.
IN THE OVEN Preheat oven to 160C/140Cfan-forced. Follow steps 1, 2 and 3. Followstep 4, placing sauce and meatloaf in a22cm x 33cm roasting pan. Bake for 1 hour45 minutes or until meatloaf is cookedthrough. Stand for 10 minutes.
ON THE STOVETOP Using a large heavy-based saucepan, follow step 1. Cover. Bring to the boil. Reduce heat to low. Simmer for 20 minutes, stirring halfway. Add pasta. Cook, covered, stirring occasionally, for 25 minutes or until pasta is just tender. Follow step 3. Cook, covered, for 15 minutes or until cheese is melted. Remove lid. Cook for a further 5 minutes.
SLOW-COOKER MEATLOAF
SERVES6
PREP25 MINUTES (PLUS 10 MINUTES
STANDING)COOK4 HOURS ON HIGH
(OR 6 HOURS ON LOW)
bunch English spinach, trimmed
800g beef mince
2 garlic cloves, crushed
2 tablespoons chopped fresh
oregano leaves
1 egg, lightly beaten
1 cups fresh breadcrumbs
cup smooth ricotta
cup grated mozzarella
cup caramelised onion relish
x 340g jar roasted pepper strips, drained
cup rmly packed fresh basil leaves
737g jar red wine and garlic pasta sauce
200g mixed salad leaves
Shaved parmesan and bread, to serve
1 Place spinach in a microwave-safe bowl.
Add 1 tablespoon water. Cover with plastic
wrap. Microwave on HIGH (100%) for
1 to 2 minutes or until just wilted. Set aside
to cool. Squeeze out excess water.
2 Place mince, garlic, oregano, egg and
breadcrumbs in a bowl. Season. Mix well.
3 Place a sheet of baking paper on a at
surface. Place mixture onto paper, pressing
to form a 25cm x 28cm rectangle. Leaving a
1cm border, arrange spinach on top. Spread
with ricotta. Sprinkle with mozzarella. Dollop
with relish. Top with pepper, then basil.
Using paper as a guide, roll up mince from
1 long end to enclose. Press ends to seal.
4 Pour the pasta sauce into slow cooker.
Place meatloaf, seam-side down, into
sauce. Pour over remaining sauce. Season.
5 Cook on high for 4 hours (or low for
6 hours) or until meatloaf is cooked through.
Turn slow cooker off. Stand for 10 minutes.
Lift meatloaf onto a board. Slice. Serve with
sauce, salad, parmesan and bread.
NUTRITION:(per serve) 2370kJ; 19.7g fat;
9.5g sat fat; 45.9g protein; 46.6g carbs;
5.7g bre; 123mg chol; 1094mg sodium.
ITALIAN SAUSAGE AND CHEESY TOMATO MACARONI
THE INFO+ CLASSIC MAKEOVER
PER SERVE$3.13
-
THIS MONTH SLOW COOKER
JULY 2015 super food ideas 31
SLOW-COOKERMEATLOAF
THE INFO+ CLASSIC MAKEOVER + HIGH FIBRE
MISO EGGPLANT WITH PICKLED VEGETABLES
THE INFO+ HIGH FIBRE+ LOW FAT+ LOW KILOJOULE+ VEGETARIAN
IN THE OVEN Follow step 3. Preheat oven to 180C/160C fan-forced. Line a large roasting pan with baking paper. Follow step 1, adding an extra 1 tablespoon of water. Spoon 2 tablespoons miso mixture over base of prepared pan. Follow step 2, placing eggplant and remaining miso mixture in pan. Cover with foil. Bake for 1 hour, basting with miso mixture halfway through cooking. Remove foil. Bake for a further 20 minutes or until eggplant is golden and tender. Follow steps 4 and 5.
MISO EGGPLANT WITH
PICKLED VEGETABLES
SERVES4
PREP20 MINUTESCOOK2 HOURS ON
HIGH (OR 4 HOURS ON LOW)
cup white miso paste
2 teaspoons soy sauce
2 garlic cloves, crushed
teaspoon sesame oil
2 tablespoons mirin seasoning
2 teaspoons caster sugar
2 medium eggplant, halved lengthways
1 cup sushi rice
Pickled ginger, sliced green onion and
toasted sesame seeds, to serve
Pickled Vegetables
1 small carrot, cut into thin matchsticks
1 small Lebanese cucumber, seeded,
cut into thin matchsticks
cup rice wine vinegar
2 teaspoons caster sugar
1 Combine miso paste, soy sauce, garlic,
oil, mirin, sugar and 2 tablespoons water in
a jug. Spoon 2 tablespoons miso mixture
into slow cooker, spreading to cover base.
2 Using a sharp knife, score the esh of
the eggplant in a criss-cross pattern, being
careful not to cut through the skin. Place
in slow cooker, cut-side up. Spoon over
remaining miso mixture. Cook on high for
2 hours (or low for 4 hours), basting with
miso mixture halfway through cooking.
3 Meanwhile, make Pickled Vegetables
Place carrot, cucumber, vinegar, sugar
and 2 tablespoons water in a bowl.
Season with salt and pepper. Cover. Set
aside for 2 hours.
4 Just before eggplant is ready, rinse rice
under cold water. Cook rice, using absorption
method, following packet directions.
5 Drain pickled vegetables. Rinse under
cold water. Drain well. Serve eggplant with
pickled vegetables, ginger, green onion and
rice. Sprinkle with sesame seeds.
NUTRITION:(per serve) 1592kJ; 3.2g fat;
0.3g sat fat; 8.7g protein; 73g carbs;
6.8g bre; 0mg chol; 1046mg sodium.
SFI recommends:
you ltered water, plus your hot
for rinsing and cooking.
SERVES OF VEGIES
4
PER SERVE$4.62
SERVES OF VEGIES
4
PER SERVE$4.92
-
ON THE STOVETOP Follow step 2. Heat oiland butter in a large heavy-based saucepanover medium-high heat. Cook chicken for4 to 5 minutes each side or until browned.Transfer to a plate. Add leek and celery.Cook for 3 minutes or until starting to soften.Add garlic, carrot, potato, thyme and bayleaf. Cook for 1 minute. Add stock. Seasonwith salt and pepper. Return chicken topan. Cover. Bring to a simmer. Reduce heatto low. Cook for 112 hours. Follow step 5,cooking for 5 minutes or until beans aretender and chicken is cooked through.Follow step 6, cooking for 5 minutes or untilsauce thickens. Follow step 7.
FRENCH-STYLE
POT ROAST CHICKENSERVES 4
PREP 30 MINUTES COOK 20 MINUTES
PLUS 3HOURS 40 MINUTES ON HIGH
(6 HOURS 40 MINUTES ON LOW)
YOULL NEED UNWAXED KITCHEN STRING.
1 bunch baby (Dutch) carrots,
trimmed, peeled
500g chat potatoes, halved
3 celery stalks, thickly sliced
1.8kg whole chicken
8 sprigs fresh thyme, plus extra to serve
1 tablespoon extra virgin olive oil
40g butter
1 leek, trimmed, halved, thickly sliced
3 garlic cloves, thinly sliced
1 dried bay leaf
1 cup chicken stock
100g green beans, trimmed, halved
400g can butter beans, drained, rinsed
1 tablespoon cornour
cup light thickened cooking cream
cup chopped fresh at-leaf parsley
leaves, plus extra to serve
1 Place carrot, potato and celery in the
slow cooker.
2 Rinse chicken under cold water. Place
on a board. Pat dry with paper towel.
Place the thyme in cavity of chicken.
Tie legs together with string to secure.
3 Heat oil and butter in a large frying pan
over medium-high heat. Cook leek, stirring
occasionally, for 3 minutes or until starting
to soften. Add garlic. Cook for 30 seconds.
Transfer to slow cooker. Add chicken
to pan. Cook for 4 to 5 minutes each
FRENCH-STYLE POT ROAST CHICKEN
THE INFO+ HIGH FIBRE
NUTRITION:(per serve) 3366kJ; 46.2g fat;
18.3g sat fat; 57.1g protein; 34.1g carbs;
12.8g bre; 255mg chol; 780mg sodium.
Kim says: + We used a 5.5-litre slow cooker. Slow cooker sizes vary between brands and models so check yours before cooking.
instructions. If your slow cooker has a searing bowl, use that instead of a pan to soften, caramelise and brown your ingredients before slow cooking.
side or until browned all over. Transfer
chicken to slow cooker.
4 Add remaining thyme, bay leaf and
stock to slow cooker. Season with salt and
pepper. Cover. Cook on high for 3 hours
(or low for 6 hours).
5 Discard thyme sprigs and bay leaf.
Add green beans and butter beans. Stir
to combine. Cook for 30 minutes or until
chicken is cooked through. Transfer
chicken to a board. Using a slotted spoon,
transfer vegetables to a serving plate.
6 Blend cornour with 1 tablespoon water.
Add cream and cornour mixture to slow
cooker. Stir well to combine. Cook on high
for 10 minutes to thicken. Stir in parsley.
7 Meanwhile, cut chicken into portions.
Place on serving plate with vegetables.
Drizzle chicken and vegetables with cream
sauce and sprinkle with extra thyme and
parsley. Serve.
32 super food ideas JULY 2015
SERVES OF VEGIES
4
PER SERVE$5.35
-
JACKAROO STEW WITH SOUR CREAM AND CHIVE DUMPLINGS
THE INFO+ HIGH IN IRON
ON THE STOVETOP Using a large heavy-based saucepan, follow step 1, transferring beef to a bowl. Follow step 2, adding 1 cup beef stock with the worcestershire sauce. Return beef to pan. Cover. Bring to the boil. Reduce heat to low. Simmer for 2 hours. Add mushrooms. Simmer for 15 minutes. Stir in peas. Follow steps 3 and 4. Cover. Cook on medium-low for 30 minutes or until dumplings have doubled in size. Remove lid. Cook for 15 minutes or until dumplings are cooked through.
JACKAROO STEW WITH SOUR
CREAM AND CHIVE DUMPLINGS
SERVES6
PREP25 MINUTESCOOK15 MINUTES
PLUS 4 HOURS 35 MINUTES ON HIGH
(7 HOURS 35 MINUTES ON LOW)
2 tablespoons extra virgin olive oil
1kg gravy beef, trimmed, cut into
4cm pieces
3 carrots, cut into 3cm pieces
2 celery stalks, chopped
6 baby brown onions, peeled, halved
2 garlic cloves, crushed
cup plain our
440ml can stout
2 tablespoons worcestershire sauce
3 sprigs fresh rosemary
6 sprigs fresh thyme
2 dried bay leaves
250g cup mushrooms, sliced
cup frozen peas
120g mixed salad leaves, to serve
Sour Cream and Chive Dumplings
1 cups self-raising our
2 tablespoons chopped fresh chives
cup nely grated parmesan
50g butter, melted
cup sour cream
cup milk
1 Heat the oil in a large frying pan over
medium-high heat. Cook beef, in batches,
for 4 to 5 minutes or until browned all over.
Transfer to slow cooker.
2 Heat remaining oil in pan over high heat.
Add carrot, celery and onion. Cook, stirring
occasionally, for 5 minutes or until starting to
char. Add garlic and our. Cook for 1 minute
or until fragrant. Add stout. Simmer for
2 minutes. Transfer to slow cooker. Add
worcestershire sauce, rosemary, thyme and
bay leaves. Season. Stir to combine. Cook
on high for 3 hours (or low for 6 hours). Add
mushroom and peas. Cook for 20 minutes.
3 Meanwhile make Sour Cream and Chive
Dumplings Combine our, chives and
parmesan in a bowl. Season. Make a well.
Add butter, sour cream and milk. Mix well to
combine. Roll level tablespoons into balls.
4 Discard rosemary, thyme and bay
leaves from stew. Arrange dumplings on
top. Cover. Cook on high for 1 hour or
until dumplings double in size. Remove
lid. Cook for 15 minutes. Serve with salad.
NUTRITION:(per serve) 2842kJ; 31.2g fat;
15.6g sat fat; 46.7g protein; 41.4g carbs;
7.4g bre; 153mg chol; 715mg sodium.
JULY 2015 super food ideas 33
THIS MONTH SLOW COOKER
SERVES OF VEGIES
4
PER SERVE$5.10
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34 super food ideas JULY 2015
SUPER SPYbuying and loving this month
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1 Slow downForget blankets and heaters, the one thing that keeps us warm during winter is slow cooking. Olivia Andrewss Whole Food Slow Cooked ($35, Murdoch Books) is filled with 100 slow-cooked winter warmers, from family favourites to weekend comforts. Once you get through our slow-cooked issue, this is your next must-read!
2Soup kitchenThe test kitchen at SFI HQ is a great place to work out whats hot and whats not, so when colleagues commented on the amazing smell of Rosellas Chicken and Vegetable soup, $3.29, we knew we were onto a good thing! Joining the Classic Australian range, this Australian-made soup has a delicious flavour and great consistency. Find it in supermarkets.
3Greek goddess During the winter months, its easy to convince yourself its far too chilly for ice-cream but, really, when it comes to food, nothings off limits. Little Spoon Greek-style frozen yoghurt has a fresh, non-tangy taste and is so creamy, you can use it in place of ice-cream with your winter puds. Available in a four pack, $4.99, its only in Aldi for a limited time, so get in quickly!
4Keep calm & curry onAs the days get shorter, it can be hard to find the motivation to cook and thats when ready-made meals are a saviour. Our latest obsession is The Spice Tailor range by Anjum Anand. Our senior designer, Brydie, raved about the butter chicken, $5.49, and said it tasted exactly like it had been homemade from scratch! Find the full range in Coles.
5Bite of approvalWhen it comes to sweet bikkies, Rebecca, our editor, isnt the easiest to please. That was, until, we popped an Arnotts Monte Carlo Salted Caramel on her desk. Oh, thats good she replied, and the rest is history (well the packet of biscuits is history we got through that in less than a day!) Find the new Twisted Faves range, $2.69, at Coles and Woolworths.
6Pop it like its hotIts hard to avoid the snack aisle at the supermarket, which is why were always on the look out for better-for-you options. Poptopia, $3.79, coats and bakes its popping corn, so its crispy and crunchy like potato chips, but has 50 per cent less fat. Available in three fab flavours, find it at Woolworths.
FOODTEAMS
3
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Add Nutella,Strawberries & Blueberries
To discover more delicious recipe ideas visit
nutella.com.au
-
Once a month go through
your fridge, freezer and
pantry. You will be amazed
at the meals you can create
with what you already have.
Jan Manseld
I online shop. Once I hit my
limit, if I still have things on
my list that I really need, I get
rid of the items we can go
without and cull until were
under budget. Sammy Lucas
I always shop with a menu
plan, and I plan that menu
by whats on special and
whats in season.
Amy Collins-Osborne
Avoid buying prepackaged
and processed items.
Although it takes a little
more effort, buy things in
bulk, such as dried fruit
and nuts, and put them into
individual resealable bags.
Lisa Stratford Van Dongen
Jody Allens book is a great resource for planning a budget but so are the good people of Facebook! Here they share their best tips for creating a grocery budget and sticking to it!
Expert advice:If youve been sticking to your budget, for say, two whole weeks withouta single slip-up schedule yourself a treat. It should be something youreally enjoy but that wont break the bank. By rewarding yourself everyso often, it will be easier to stay on the nancial diet.
Creating a budget is key toliving the life you want, whileliving within your means. Andwhile setting up a saving and
spending plan for xed expenses
(eg mortgage, kids activities, car
payments) can be straightforward,
the same cant always be said
about food and groceries.
Log itTo get an idea of how much you
spend on groceries keep all your
supermarket dockets, as well as jot
down any top-up shops. Dont
forget your coffees and lunches,
either! Do it for a month so you
capture big-ticket items, such as
laundry and cleaning products,
that you dont buy weekly.
Back in blackNext, add all your expenses
together and deduct that amount
from your income. If you have any
money left over youre in the black.
Hooray! Thats the money you can
save. If youve overspent youre in
the red and need to start cutting
costs. Thats why its so good to
log what you spend and on what.
Identify where you could save, for
example by taking lunches to work
(just dont forget to add some
extra dollars onto your grocery
budget to pay for them)!
Tips to success
1Do a budget and at the end ofthe week, fortnight or month,compare your planned and actual
expenses. Use this info to create
the next budget. There will be
some trial and error to start with.
2Be exible as we all have nightswhen takeaway is all we canmanage! Instead of blowing your
budget make sure you factor in
these blow outs from the start.
3Know your priority items andtell yourself If this, then notthat as you shop.
4Keep a list in the kitchen andjot down items that are runningout. A shopping list stops you
buying items you dont yet need.
5Have a goal and work outhow long it will take you toreach it. Use it as motivation,
rather than something to resent!
tell us
Like us at: facebook.com/ superfoodideas
Email us at: superfoodideas @news.com.au
Follow us on twitter:
@superfoodideas
36 super food ideas JULY 2015
smartShop better and save m
oney each
month with the best (and smartest)
tips from readers and experts
S
H
O
P
P
E
R
Jody Allen,
Author of Live Well
On Less, $24.99
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COMPETITION
JULY 2015 super food ideas 37
Entries open 00:01 (AEST) 11/06/15 and close 23:59 08/07/15 (AEST). Australian residents only. Winners determined 14:00 09/07/15 at NewsLifeMedia Pty Ltd, 2 Holt Street, Surry Hills, NSW 2010. Total prize pool valued at $4,490. Full terms and conditions available at superfoodideas.com.au.
WIN!To celebrate our fresh new look, were
giving away 10 Brita 3-Way Filter taps,
valued at $449 each!
1 OF 10 BRITA 3-WAY FILTER TAPS
Were so excited about our makeover, the team at Super Food Ideas is offering you the chance to win one of 10 Brita prize packs, worth $449. A BRITA filter tap lets you enjoy filtered water, plus hot and cold water, in a fast and easy way.
To win, tell us in 25 words or less your all-time favourite Super Food Ideas recipe and why you like it. Email
your answer to superfoodideas@
news.com.au by July 8, 2015.
COOK WITHBRITA
FILTERED WATER
HYDRATEWITHBRITA
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ON SALE NOWAVAI LABLE AT BOOKSHOPS
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JULY 2015 super food ideas 39
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MIDWEEK
EASY SHEPHERDS PIE
SERVES 4
PREP 20 MINUTES
COOK 1 HOUR 15 MINUTES
1 tablespoon extra virgin olive oil
1 brown onion, nely chopped
2 garlic cloves, crushed
1 carrot, nely diced
1 celery stalk, nely diced
1 teaspoon nely chopped fresh
rosemary leaves
500g lamb mince
2 tablespoons plain our
1 tablespoon worcestershire sauce
2 tablespoons tomato paste
2 cups salt-reduced beef stock
800g cream delight potatoes,
peeled, chopped
cup milk
50g butter
1 Heat oil in a frying pan over medium
heat. Add onion, garlic, carrot and celery.
Cook, stirring, for 10 minutes or until
softened. Add rosemary. Cook for
COOK ONCE, EAT TWICE WITH CLEVER
MAKE-AHEAD MEALS DINNERS DONE
EASY SHEPHERDS PIE
1 minute or until fragrant. Increase heat
to high. Add mince. Cook, stirring with
a wooden spoon to break up mince, for
6 to 8 minutes or until browned.
2 Add our. Cook, stirring for 2 minutes.
Add worcestershire sauce and paste. Cook,
stirring, for 1 minute. Add stock. Bring to
the boil. Reduce heat to low. Cook, stirring
occasionally, for 25 to 30 minutes or until
thickened. Season with salt and pepper.
3 Meanwhile, place potato in a large
saucepan. Cover with cold water. Bring
to the boil over high heat. Cook for
10 to 12 minutes or until tender. Drain.
Return to pan over low heat. Add milk
and the butter. Mash until smooth.
4 Preheat oven to 200C/180C fan-forced.
Spoon mince mixture into an 8 cup-capacity
baking dish. Top with mash, using a
fork to spread out over mince mixture.
Dot with remaining butter. Bake for
20 minutes or until golden. Serve.
NUTRITION:(per serve) 2166kJ; 25.2g fat;
11.7g sat fat; 33.8g protein; 35.8g carbs;
5g bre; 96mg chol; 814mg sodium.
THE INFO+ CLASSIC+ KID FRIENDLY
SERVES OFVEGIES
3.5
PER SERVE$3.27
-
Tahini rice patties with sauted silverbeet and beetroot
RECIPE
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10 PLAN-AHEADMIDWEEK MEALS
385recipes & tips!
BLUEBERRY AND CUSTARD PANCAKES WITH CARAMEL SAUCE, PAGE 18
Blueberry pancakes
for dessert!
FUSS-FREERECIPES
LOVE YOUR SLOW-COOKER?
MEXICAN
CHICKEN RICE BAKE
p64
Youll love this easy dinnerLove this app!! Love the feature of cook mode, and favourites makes
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DINNER IN ADASH
TAHINI RICE PATTIESWITH SAUTED SILVERBEETAND BEETROOTSERVES 4PREP 10 MINUTES COOK 8 MINUTES3 green onions roughly chopped2 garlic cloves crushed cup tahini
1 egg lightly beaten450g packet brown 2 minutemicrowave rice1 tablespoon ground cumin2 teaspoons nely grated orange rind2 tablespoons orange juice2 tablespoons plain our1 small bunch (500g) silverbeet
2 tablespoons extra virgin o ive o l250g packet ready to eat baby beetroot
drained cut into sma l wedgesExtra 2 tablespoons orange juice400g can chickpeas drained rinsed2 tablespoons aked almonds toasted
to serveTahini yoghurt cup Greek style yoghurt1 tablespoon tahini2 tablespoons orange juice
1 Make Tahini yoghurt Combine allsalt and pepper2 Place green onions garlic tahini egg rice
cumin orange r nd orange juice and our
in a food processor Season well with salt
and pepper Process until mixture is nely
chopped and well combined Divide m xture
evenly into 8 portions Using damp hands
shape into patties Place on a large plate3 Remove and discard stems fromsilverbeet Roughly chop leaves4 Heat oil in a large deep fry ng pan over
medium high heat Cook patties for1 to 2 minutes each side or until goldenand crisp Transfer to a baking tray linedwith paper towel Cover to keep warm5 Reduce heat to medium Add beetroot and
extra orange juice to pan Cook for 2 minutes
or un il just heated through Add silverbeet
leaves and chickpeas Cook stirring for2 minutes or until leaves have wiltedSeason Divide sauted silverbeet mixture
among serv ng plates Top w th cookedtahini rice patties Do lop w th tahiniyoghurt and sprinkle w th almonds Serve
NUTRIT ON: (per serve) 3003kJ; 37 1g fat;
6 7g sat fat; 22 3g protein; 67 3g carbs;13 7g bre; 55mg chol; 555mg sodium
JULY 2015 super food ideas 43
You can nd this beetroot in the refrigerator in the fruit and vegetable section of the supermarket.
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JULY 2015 super food ideas 41
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Claire says: Chickpeas? Check! Rice. Run with it. Tahini. Tops. Make these last-minute meals, using three pantry-raid faves and a few fresh ingredients
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LEMON GARLIC CHICKEN
WITH WARM FENNEL
AND TAHINI RICE SALAD
SERVES 4
PREP 10 MINUTES COOK 8 MINUTES
2 garlic cloves, crushed
2 teaspoons nely grated lemon rind
2 tablespoons extra virgin olive oil
600g chicken breast llets, thickly sliced
1 large fennel bulb, very thinly sliced,
fronds reserved
1 large carrot, peeled into ribbons
450g packet brown 2 minute
microwave rice
400g can chickpeas, drained, rinsed
cup lemon juice
2 tablespoons tahini
1 avocado, sliced
cup fresh mint leaves
1 Place garlic, lemon rind and 2 tablespoons
oil in a glass or ceramic bowl. Season with
42 super food ideas JULY 2015
salt and pepper. Add chicken. Toss to coat.
2 Heat remaining oil in a deep frying pan over
medium-high heat. Add chicken. Cook for
2 minutes each side or until cooked through.
Transfer to a plate. Cover to keep warm.
3 Add fennel and carrot to pan. Cook for
2 minutes or until just tender. Add rice,
chickpeas, lemon juice and tahini to pan.
Cook, stirring, for 2 minutes or until heated
through. Remove from heat. Add chicken,
avocado and mint. Gently toss to combine.
Serve topped with reserved fennel fronds.
NUTRITION: (per serve) 3063kJ; 33g fat;
5.7g sat fat; 45.6g protein; 56.8g carbs;
11.5g bre; 97mg chol; 400mg sodium.
Claire says: If you have one, use a mandolin slicer to slice the fennel. Make sure you use the safety guard, as the blades are very sharp.
LEMON GARLIC CHICKEN WITH WARM FENNEL AND TAHINI RICE SALAD
THE INFO+ LOW SATURATED FAT+ HIGH FIBRE+ LOWER SODIUM
SERVES OFVEGIES
3
PER SERVE$4.45
TAHINI RICE PATTIES WITH SAUTED SILVERBEET AND BEETROOT
THE INFO+ HIGH FIBRE
PER SERVE$4.32
20
20
SERVES OF VEGIES
2
-
DINNER IN A DASH
TAHINI RICE PATTIES
WITH SAUTED SILVERBEET
AND BEETROOT
SERVES 4
PREP 10 MINUTES COOK 8 MINUTES
3 green onions, roughly chopped
2 garlic cloves, crushed
cup tahini
1 egg, lightly beaten
450g packet brown 2 minute
microwave rice
1 tablespoon ground cumin
2 teaspoons nely grated orange rind
2 tablespoons orange juice
2 tablespoons plain our
1 small bunch (500g) silverbeet
2 tablespoons extra virgin olive oil
250g packet ready-to-eat baby beetroot,
drained, cut into small wedges
Extra 2 tablespoons orange juice
400g can chickpeas, drained, rinsed
2 tablespoons aked almonds, toasted,
to serve
Tahini yoghurt
cup Greek-style yoghurt
1 tablespoon tahini
2 tablespoons orange juice
1 Make Tahini yoghurt Combine all
ingredients in a bowl. Season well with
salt and pepper.
2 Place green onions, garlic, tahini, egg, rice,
cumin, orange rind, orange juice and our
in a food processor. Season well with salt
and pepper. Process until mixture is nely
chopped and well combined. Divide mixture
evenly into 8 portions. Using damp hands,
shape into patties. Place on a large plate.
3 Remove and discard stems from
silverbeet. Roughly chop leaves.
4 Heat oil in a large, deep frying pan over
medium-high heat. Cook patties for
1 to 2 minutes each side or until golden
and crisp. Transfer to a baking tray lined
with paper towel. Cover to keep warm.
5 Reduce heat to medium. Add beetroot and
extra orange juice to pan. Cook for 2 minutes
or until just heated through. Add silverbeet
leaves and chickpeas. Cook, stirring, for
2 minutes or until leaves have wilted.
Season. Divide sauted silverbeet mixture
among serving plates. Top with cooked
tahini rice patties. Dollop with tahini
yoghurt and sprinkle with almonds. Serve.
NUTRITION: (per serve) 3003kJ; 37.1g fat;
6.7g sat fat; 22.3g protein; 67.3g carbs;
13.7g bre; 55mg chol; 555mg sodium.
JULY 2015 super food ideas 43
You can nd this beetroot in the refrigerator in the fruit and vegetable section of the supermarket.
-
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10 PLAN-AHEADMIDWEEK MEALS
385recipes & tips!
PANCAKES WITH CARAMELSAUCE, PAGE 18
Blueberry
for dessert!
FUSS-FREERECIPES
LOVE YOURSLOW-COOKER?
MEXICANCHICKENRICE BAKEp64
Youll love thiseasy dinner
SUBSCRIBE TODAY!
44 super food ideas JULY 2015
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JULY 2015 super food ideas 45
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Kim says: Get a headstart on the weeks meals. Just set aside leftovers from one nights dinner for another
MIDWEEK MEALS MAINS
-
SLOW-COOKER PULLED PORKSERVES 4 (WITH LEFTOVERS)
PREP 20 MINUTES
COOK 15 MINUTES PLUS 4 HOURS ON HIGH
(8 HOURS ON LOW)
1.8kg boneless pork shoulder
1 tablespoon extra virgin olive oil
1 cup tomato passata
cup tomato sauce
cup apple cider vinegar
1 tablespoon molasses
1 tablespoon brown sugar
2 small fresh red chillies, nely sliced
cup fresh coriander leaves
8 warmed our tortillas, salad leaves
and limes, halved, to serve
1 Remove and discard rind from pork.
Cut pork into 4cm pieces.
2 Heat oil in a large frying pan over
medium-high heat. Cook pork, in batches,
for 3 to 4 minutes or until browned.
Transfer to slow cooker.
3 Add passata, tomato sauce, vinegar,
molasses, sugar and the chilli to slow
cooker. Season with salt and pepper.
Stir to combine. Cover. Cook on high
for 4 hours (or low for 8 hours) or until
pork is tender.
4 Transfer pork pieces to a chopping board.
Using 2 forks, roughly shred. Return pork
to sauce. Stir to combine. Transfer
the pork mixture to a heatproof bowl.
Set aside to cool (see note).
5 Sprinkle remaining pork mixture with
coriander. Serve with tortillas, salad
leaves, lime halves and remaining chilli.
NUTRITION: (per serve) 2540kJ; 28.2g fat;
10.9g sat fat; 32.1g protein; 54.3g carbs;
4.1g bre; 89mg chol; 849mg sodium.
Cooks note:Once cool, transfer the pork mixture to anairtight container. Refrigerate for up to2 days or freeze for up to 3 months.
Tender pulled pork
does doubleduty
in sliders, right
46 super food ideas JULY 2015
-
50
PORK SLIDERS WITH CAJUN
SWEET POTATO CHIPS
SERVES 4
PREP 15 MINUTES
COOK 35 MINUTES
YOULL NEED THE LEFTOVER PULLED PORK
FROM THE RECIPE AT LEFT.
800g orange sweet potato, peeled
1 tablespoon extra virgin olive oil
2 teaspoons Cajun seasoning
Leftover pulled pork
(see recipe, left)
cup whole-egg mayonnaise
225g packet dry coleslaw mix
4 crusty bread rolls, split
6 gherkins, sliced lengthways
1 Preheat oven to 200C/180C fan-forced.
Line a large baking tray with baking paper.
2 Cut sweet potato into 8cm long chips.
Place on prepared tray. Drizzle with oil
and sprinkle with seasoning. Toss to coat.
MIDWEEK MEALS MAINS
Cooks note:You can reheat the pulled pork in themicrowave. Place in a microwave-safebowl. Cover loosely with plastic wrap.Microwave on MEDIUM-HIGH (75%) for3 minutes or until heated through.
Give burger night a
makeover using planned
leftover pulled pork
Spread out in a single layer on tray. Bake
for 35 minutes or until golden and tender.
3 Meanwhile, reheat pulled pork in a
medium saucepan over medium heat for
4 minutes or until heated through (see note).
4 Combine the mayonnaise and
coleslaw in a bowl. Top roll bases with
coleslaw mixture, pulled pork, gherkin
and roll tops. Serve with chips and
remaining mayonnaise.
NUTRITION: (per serve) 4441kJ; 61.3g fat;
12.1g sat fat; 37.1g protein; 87g carbs;
10g bre; 123mg chol; 1263mg sodium.
JULY 2015 super food ideas 47
PORK SLIDERS WITH CAJUN SWEET POTATO CHIPS
THE INFO
SERVES OFVEGIES
4.5
PER SERVE$4.70
SLOW-COOKER PULLED PORK
THE INFO
PER SERVE$3.63
+ SLOW COOKER+ SUPER EASY
-
CREAMY CHICKPEA AND
VEGETABLE CURRYSERVES 4 (WITH LEFTOVERS)
PREP 20 MINUTES COOK 50 MINUTES
PLUS 1 HOUR 30 MINUTES ON HIGH
(3 HOURS ON LOW)
2 teaspoons vegetable oil
2 tablespoons Madras curry paste
1 cup vegetable stock
400ml can light coconut cream
1 large red capsicum, cut into
2cm pieces
1kg pumpkin, cut into 2cm pieces
1 small cauliower, trimmed,
cut into orets
3 tomatoes, roughly chopped
300g green beans, trimmed, halved
400g can chickpeas, drained, rinsed
1 Lebanese cucumber, grated
2 tablespoons chopped fresh coriander
leaves, plus extra to serve
1 cup plain Greek-style yoghurt
4 naan bread, warmed
1 Heat oil in a medium saucepan over
medium heat. Add curry paste. Cook,
stirring, for 30 seconds or until fragrant.
Add stock. Bring to a simmer. Transfer
to slow cooker.
2 Add coconut cream, capsicum and
pumpkin to slow cooker. Season. Cover.
Cook on high for 1 hour 30 minutes (or low
for 3 hours). Add cauliower and tomato.
Cook for 15 minutes. Add beans and
chickpeas. Cook for a further 30 minutes
or until beans are just tender.
3 Transfer of the curry to a heatproof
bowl (see note).
4 Combine cucumber, coriander and
yoghurt in a bowl. Serve remaining
curry with naan bread, yoghurt mixture
and extra coriander.
NUTRITION: (per serve) 2773kJ; 24.6 fat;
14g sat fat; 21.2g protein; 86.6g carbs;
9.7g bre; 25mg chol; 1178mg sodium.
Cooks note:Once cool, transfer to an airtight container.Refrigerate for up to 3 days. Use for CurriedPrawn Crepes with Tomato Sambal, right.
This slow-cooker curry
makes a quick filling
for crepes, right
48 super food ideas JULY 2015
-
CURRIED PRAWN CREPES
WITH TOMATO SAMBAL
SERVES 4
PREP 15 MINUTES COOK 10 MINUTES
YOULL NEED THE LEFTOVER CHICKPEA
CURRY FROM THE RECIPE AT LEFT.
Leftover chickpea curry (see recipe, left)
2 teaspoons cornour
16 medium green prawns, peeled
and deveined
2 large tomatoes, seeded, diced
small red onion, nely chopped
2 tablespoons chopped fresh
coriander leaves
400g packet frozen French-style crepes
1 Reheat curry in a large saucepan over
medium heat for 3 minutes or until just
heated through.
2 Blend cornour with 2 teaspoons
water. Add cornour mixture
and prawns to curry. Stir to
combine. Cover. Simmer gently
for 3 to 5 minutes or until prawns
are pink and cooked through and
sauce has thickened slightly.
3 Meanwhile, combine tomato, onion
and coriander in a small bowl. Season
with salt and pepper.
4 Heat crepes following packet directions.
Place 1 crepe on a at surface. Spoon
cup curry mixture onto centre of
crepe. Roll up to enclose lling. Repeat
with remaining crepes and curry. Serve
topped with tomato sambal.
NUTRITION: (per serve) 1750kJ; 13.8g fat;
6.3g sat fat; 24g protein; 48g carbs;
4.9g bre; 119mg chol; 914mg sodium.
Adding freshprawns
ups the protein in
this 30-minute dinner
JULY 2015 super food ideas 49
CURRIED PRAWNCREPES WITHTOMATO SAMBAL
THE INFO
SERVES OFVEGIES
4.5
PER SERVE$5.70
CREAMY CHICKPEAAND VEGETABLECURRY
THE INFO
SERVES OF VEGIES
7
PER SERVE$4.69
MIDWEEK MEALS MAINS
+ HIGH FIBRE+ SLOW COOKER+ VEGETARIAN
+ LOW FAT
25
-
GREEK-STYLE LAMB SHANKS
WITH LEMON AND FETTASERVES 4 (WITH LEFTOVERS)
PREP 15 MINUTES
COOK 15 MINUTES PLUS 4 HOURS ON
HIGH (8 HOURS ON LOW)
2 tablespoons extra virgin olive oil
1 brown onion, chopped
6 French-trimmed lamb shanks
700g bottle tomato passata
1 cup salt-reduced beef stock
cup lemon juice
3 garlic cloves, nely chopped
1 tablespoon caster sugar
3 large sprigs fresh thyme
1 tablespoon dried oregano
750g chat potatoes
1 tablespoon nely grated lemon rind
Extra cup lemon juice
cup pitted kalamata olives
100g Greek-style fetta, crumbled
Salad, to serve
1 Heat the oil in a large frying pan over
medium heat. Add onion. Cook, stirring,
for 5 minutes or until softened. Transfer
to slow cooker.
2 Increase heat to medium-high. Cook lamb,
in 2 batches, for 3 to 4 minutes or until
browned all over. Add to slow cooker. Add
passata, stock, lemon juice, garlic, sugar,
thyme and oregano. Season. Cover. Cook
on high for 4 hours (or low for 8 hours).
3 Place potatoes in a large saucepan
of water over high heat. Cover. Bring to
the boil. Boil for 6 to 8 minutes or until
tender. Drain.
4 Transfer shanks to a heatproof dish. Add
rind and extra juice to slow cooker.
Season. Stir to combine. Transfer 2 shanks
and 3 cups of sauce to a heatproof bowl
(see note). Return remaining shanks to
slow cooker. Stir in olives.
5 Cut potatoes in half. Drizzle with
remaining oil. Sprinkle lamb shanks
and sauce with fetta. Serve with
potatoes and salad.
NUTRITION: (per serve) 2132kJ; 15.5g fat;
6.2g sat fat; 48.7g protein; 38.8g carbs;
8.7g bre; 115mg chol; 906mg sodium.
Cooks note:Once cool, transfer lamb and sauce mixtureto an airtight container. Refrigerate for up to3 days or freeze for up to 3 months.
the rich leftovers
are perfectfor a
hearty soup, right
50 super food ideas JULY 2015
-
LAMB, LEMON AND
SILVERBEET SOUP
SERVES4
PREP10 MINUTES
COOK20 MINUTES
YOULL NEED THE LEFTOVER LAMB AND
SAUCE, FROM THE RECIPE AT LEFT.
Leftover lamb and sauce
(see recipe, left)
1 tablespoon extra virgin olive oil
large bunch silverbeet, stems thinly
sliced, leaves shredded
3 cups salt-reduced chicken stock
1 cups cooked basmati rice
Finely grated parmesan, fresh thyme and
chargrilled crusty bread, to serve
1 Remove and discard fat from the surface
of the reserved lamb and sauce mixture.
Remove and discard bones from
lamb shanks. Roughly shred lamb.
Return to sauce and stir to combine.
2 Heat oil in a large saucepan over
medium-high heat. Add silverbeet
stems. Cook, stirring, for 3 minutes
or until just tender. Add silverbeet
leaves. Cook, stirring, for 2 minutes
or until leaves are just starting to wilt.
3 Add stock and lamb and sauce
mixture. Bring to a simmer. Simmer
for 5 minutes or until heated through.
4 Stir in rice. Cook for 2 minutes or until
rice is hot. Sprinkle soup with parmesan
and thyme and serve with chargrilled
crusty bread.
NUTRITION:(per serve) 1772kJ; 8.9g fat;
2.8g sat fat; 29.8g protein; 54.1g carbs;
4.1g bre; 55mg chol; 1138mg sodium.
leftover lemony lamb
is the perfect base for
this healthyrecipe
JULY 2015 super food ideas 51