Hit the New Year running

January/February 2010

Get stuck into 2010

Hit the New Year

running

with Fitness-Inspiration, healthy eating

and much more

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If you enjoy reading ocadolife, why don’t you drop us a line? Whether you’d like to share a recipe idea, or would love us to include something in a future issue, email us at [email protected] or write to us at: ocadolife, Titan Court, 3 Bishop Square, Hatfield, AL10 9NE.

January/February 2010

All items are subject to availability. Prices correct at time of going to print.

WELCOME TO OCADOLIFEAs most of us include ‘being more healthy’ or ‘being more careful with our money’ in our list of resolutions, this issue is all about wholesome, healthy living.

Whet your appetite with four healthy, good-value dishes in our new pull-out recipes section; beat the winter blues with our selection of super-healthy foods; meet Josh and Corinne, healthy living gurus at Fitness-inspiration and catch up on everything from natural skincare to ‘free-from’ foods.

Good health to you!

ocado.com/

Bags better for the planet.Did you know that we collect and recycle our delivery bags? So when you’ve finished with yours, please hand them back to your driver. They’re biodegradable too, if you do throw one away, it’ll break down completely within 24 months.

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In the meantime, we’ve also raised our service to new heights. We were the first online supermarket to display ‘use-by’ dates on our website and receipts; we’ve introduced our hugely popular Ocado on Demand pre-pay delivery pass; and, most importantly of all, we’re managed to slash our carbon footprint so that each Ocado delivery is greener than walking to the supermarket!

Having achieved all this (and much more!), we realised that we needed a new strapline that summed up everything that makes us special. We think our new line does a pretty good job. We hope you think so too.

Quality groceries that won’t cost the earth

So, what’s in a line? And why go to the trouble of changing it? Well, over the past eight years, our service has expanded from its Greater London origins to cover much of the country. And, as we’ve grown, so our vision has grown too.

We’ve always offered quality, convenience, service and a more sustainable way of shopping. But to provide a real alternative to supermarket shopping, we knew we had to offer outstanding value too – something our now-famous “Tesco Price Match” and “Internet Only Prices” on Waitrose ‘own-label’ groceries does in spades.

Tim and Jason, Ocado Founders

Spotted one of our delivery vans recently? Then you might have noticed our new ‘slogan’ or ‘strapline’: ‘Quality groceries that won’t cost the earth’.

We bend over backwards to deliver brilliant service. That’s why when you asked us to work out a way to deliver fresh meat and fish prepared to order, we couldn’t resist the challenge. Hopefully you’ll find our new ‘deli style’ Service Counter is everything you could wish for – giving you the choice and control you’d expect from an in-store fish or meat counter without the bother of queuing for a ticket first.

At your service


pickedSharing the very best of what’s around right now.

The Yorshire ProvenderThis award-winning soup company prides itself on using the best fresh regional ingredients in its wholesome and hand-prepared soups. The results, we think, speak for themselves.

The Yorkshire Provender soup, 500g, £2.29

EvolveEco smart, effective and affordable: just three of the reasons we love this certified organic range of beauty products for face, body and hair. For goodness’ sake, the packaging is even made from recycled milk bottles.

Evolve range, from £7.99

Mile High Not just for frequent fliers, Mile High is a deliciously fruity combination of red grapes, cherries, aloe vera and ginger. One small bottle provides all your daily intake of antioxidants without any artificial ingredients or hidden nasties.

Mile High Red Grape and Cherry Juice, 250ml, £1.69

mOmaLondon commuters are already familiar with mOma’s delicious twists on the traditional ‘bircher’ muesli recipe, but now everyone can fill up with their slow-release, energy-fuelled breakfasts without braving the Big Smoke.

mOma Jumble,250g, £1.95

Buy all of these products onlineat Ocado.com/

ocadolife

Al Gore: Our ChoiceThe new book from Nobel prize-winner Al Gore is essential reading for everyone wanting to learn more about the challenges we all face as a result of global warming. A timely read in the wake of the Copenhagen climate change conference.

Al Gore - Our Choice: Young Reader’s edition, £6.99Al Gore - Our Choice, £11.89

PulpSimply thick blended fruit in a squeezy pouch, Pulp is fruit without the mess, chopping or peeling. Contains no added sugars, concentrates or anything artificial – just 100% fruit.

Pulp, 115g, £1.29


Welcome to the new pull-out ocadolife Recipes section. At this time of year, we all need a bit of comfort food, which is why I’ve put together a few of my favourite winter dishes. So, if you and your taste-buds are feeling a bit flat after the festive season, these four satisfying, healthy and filling recipes will have your palate perked right up in no time.

If you’ve ever watched our online video recipes, you’ll already be familiar with recipe queen Vicki Smallwood, author of several popular cookbooks

including 100 Great Healthy Meals.

Pancake Day16th FebruaryIf you’re more sweet than savoury when it comes to pancakes, try drizzling some Lyle’s Golden Syrup over fresh berries this year for some guaranteed mouth-watering loveliness!

Lyle’s Golden Syrup range,from 88p

Chinese New Year14th February

What better way to see in the new ‘Year of the Tiger’ than with your very own oriental feast? Whether you want to try your hand at cooking from scratch, or just want to pop everything in the oven, we’ve got everything from prawn crackers to dim sum ‘ready meals’.

Waitrose Oriental Supper for Two with Spring Rolls,1.26kg, £8.44

Valentine’s Day 14th FebruaryHowever you’re planning to woo your loved one this Valentine’s day, you’ll find all your romantic essentials at Ocado – from champagne and chocolates to fresh red roses and cards.

FoodPull out and keepPull out and keepPull out and keepPull out and keep

HealthyalthyalthyFoodFoodFood

Dates for your


Preparation time: 15 minutes Cooking time: 1hr 20 minutes Ingredients:• 2 tbsp parsley, chopped • 1 clove garlic, crushed • 1tsp olive oil +1 tbsp • 8 skinless, boneless chicken thighs • 8 slices Parma ham • 1 onion, finely sliced • 1 Savoy cabbage, finely sliced • 2 tsp fresh thyme • 1 lemon, zest only • Salt and freshly ground pepper

Method:Preheat the oven to 180°C or Gas Mark 4. Mix the parsley, garlic, 1 tsp of oil and a pinch of salt together and spread over the cut face of each thigh. Roll up to enclose the parsley mixture and then wrap each thigh tightly in a slice of Parma ham. Heat the remaining oil in a large ovenproof casserole and cook the chicken thighs, turning them frequently until evenly browned. Remove and set to one side. Add the onion to the casserole and cook until softened. Stir in the cabbage and cook, stirring, for 2-3 minutes. Sprinkle over thyme, lemon zest and 150ml of cold water and continue to stir. Place the chicken thighs on top of the cabbage mixture. Cover and cook in the preheated oven for 1 hour. Season to taste and serve.

Parma ham chicken with cabbage and lemon

Serves 4

Preparation time: 15 minutes Cooking time:15 minutes

Ingredients:• 4 salmon fillets, skinned and cut into chunks • 40g plain flour

• 1 egg • 2 tbsp soy sauce • 100g sesame seeds • 100g sunflower

seeds, roughly chopped • 300g broccoli • 4 cm fresh ginger, peeled

and grated • 1 clove garlic, crushed • 3 tbsp tomato ketchup • 1 tbsp

sweet chilli sauce, optional • 1 tsp sesame oil • 1 tsp sunflower oil

Method:Preheat the oven to 200°C or Gas Mark 6. Line a baking tray with

parchment paper. Beat the egg with 1 tbsp of soy sauce. Mix the

seeds together. Dip the salmon pieces in the flour, followed by the

egg, then roll in the seeds before placing on the baking tray. Divide

the broccoli into florets and cut the stalk into matchsticks. Stir together

the remaining soy sauce, along with the ketchup, chilli sauce if using,

and 3 tbsp of water. Cook the salmon in the preheated oven for 15

minutes. Heat the oils in a wok and then add the broccoli and stir fry

for 3 minutes before adding the garlic and ginger. Cook for a further

1-2 minutes before pouring over the soy sauce mixture. Stir fry for 3-4

minutes before serving with the salmon.

Crunchy seeded salmon with

Chinese broccoli

Serves 4

Preparation time: 5 minutes Ingredients:• 200g frozen berries, defrosted for 30 minutes • 1 ripe banana, sliced • 500ml orange juice • 200ml natural yoghurt Method:Place the berries, banana and a little of the orange juice in a blender and blitz until smooth. Add half the remaining orange juice along with the yoghurt and blitz again. Finally add the last of the orange juice, blitz to mix thoroughly and serve immediately with a spoonful of berries or a dollop of low fat yoghurt.

Breakfast smoothie

Makes 2 large glasses

Preparation time: 15 minutes Cooking time: 45 minutes Ingredients: •1.5 kg Bramley apples, peeled cored and sliced • 3.5 tbsp granulated sugar • 225g light brown self raising flour • 75g butter, diced • 25g soft dark brown sugar • 100g dried cherries • 75g hazelnuts, toasted and roughly chopped • 100ml milk • Crème fraîche, low fat custard or low fat ice cream to serve

Method: Place the apples and granulated sugar in a saucepan with a well-fitting lid, along with 100ml water. Cook, covered, over a moderate heat for 25 minutes, shaking the pan from time to time, until tender and softened. Spoon into a lightly buttered ovenproof dish. Preheat the oven to 210°C or Gas Mark 6/7. While the apples are cooking, make the topping by rubbing the butter into flour. Stir in the sugar, cherries and hazelnuts. Add the milk and mix to form a dough. Divide into 12 pieces and place on top of the apples. Cook in the preheated oven for 20 minutes. Serve with low-fat custard, crème fraîche or low-fatice cream.

Apple, cherry and hazelnut cobbler

Serves 6

Parma ham chicken with

A warming and

super-tasty winter treat.

Crunchy seeded salmon with

The interesting tastes and textures make this an

ideal dish for kids!

You’ll find all of these recipes (and over a thousand more) at Ocado.com/recipes

Packed with vitamins

to get your day off to a

flying start.

Apple, cherry and

This healthy dessert is great with low fat custard or crème fraîche.Healthy Parma ham chicken with althyalthy


AD This January, we’re teaming up with Josh Salzmann and Corrine Curtis, the industry experts behind Fitness-Inspiration, to bring you an exclusive six-month healthy eating and exercise program.

Together they have over 30 years’ experience helping people to get fit and feel great, and now they want to help you. So, what are you waiting for?

Each month we’ll focus on a different target group, tailoring exercise regimes, recipes and nutritional information to suit a particular lifestyle – a bit like having your very own personal trainer!

Industry professionalsThe first target group will focus on ‘city professionals’. Busy days and important career moves don’t leave much time for looking after yourself, but with the new, specially tailored regime, you can finally start to have your cake and eat it (or not, as the regime may point out).

ExerciseFrom handy tips for the gym to easy ways to keep fit at home, getting more exercise into your lifestyle will not only benefit you now, but will work wonders later in life.

Healthy eatingEveryone will be able to benefit from the monthly pointers on how to maintain a healthy, balanced diet.

Anyone for seconds?Perfect for pancakes, cakes and pastry

A family company since 1824Discover Marriage’s 13 bread and cake flours at www.flour.co.uk

Plain floursSPECIAL OFFER

Terms & conditions: Half price offer applies to W & H Marriage Finest Plain, Organic Plain and Organic Light Brown Plain flours (1.5kg). Offer refers to previous Ocado retail price of W & H Marriage Finest Plain flour (£1.35),Organic Plain flour (£1.65) and Organic Light Brown Plain flour (£1.65). Offer valid 27th January to 16th February 2010.

Marriages Ocado ad v3 2/12/09 13:05 Page 1

fitness

To find out more about Josh, Corrine and the new plan, visit Ocado.com/fitness-inspiration


For more healthy eating ideas visitOcado.com/fitness-inspiration

DetoxIf you’re planning to detox this January, adding more vegetables to your diet is always a good idea. For example, beetroot breaks

down fat and Brussels sprouts support liver

function.

VegetablesDark green vegetables like spinach are high in fibre, which is good for digestion. So-called ‘super-veg’ broccoli is also high in Vitamin C – not only boosting your immune system, but also helping to maintain healthy teeth and gums.

Yogurt and berriesLive or natural yogurt aids digestion by restoring friendly bacteria to the gut. Serve with a good helping of blueberries, blackberries or cranberries – they make fantastic anti-oxidants, are great for bladder health and help anti-aging by repairing skin cells. You can also add strawberries for a much-needed boost of vitamin C.

Feeling a bit blown-out after a full-on festive season? Luckily, Josh and Corrine from Fitness-Inspiration are on hand with plenty of ideas to help you beat that post-Christmas bloated feeling and kick-start your healthy new year.

Alongside regular exercise and general healthy eating, there are several foods that can really help to boost your body and get you functioning in tip-top condition.

HEALTHYOily fishRich in Omega 3 and protein, oily fish – like trout and mackerel – make for great brain food and can really boost your IQ. Eating oily fish has also been proven to help prevent Alzheimer’s and heart disease.

Nuts, seeds, dried fruit, beans and pulsesNuts and seeds might be high in fat, but they’re a great source of protein, calcium, Omega 3 and Vitamin E. Similarly, dried fruits are high in vitamins and fibre (not too many though, they’re sugary), while high-fibre beans and pulses like chick peas can help to lower the chance of developing heart disease.

HEALTHYHEALTHYHEALTHYOily fishRich in Omega 3 and protein,

HEALTHYHEALTHY


Want to take good care of yourself while taking good care of the planet? Our range of natural skincare, cleaning and beauty products will keep you and your home nice and squeaky clean all year round.

Holistic healthFounded by biodynamic

pioneer Rudolph Steiner over 80 years ago, Weleda is

committed to restoring health and maintaining wellbeing

for all people naturally, safely and ethically.

Weleda Baby Calendula range from £4.95

Balance MeA clean, modern skincare range certified by organic organisation Ecocert as “minimum 98.7% natural”.

Green Force A beautifully pure collection of 100% eco-friendly home cleaning products.

Skin BlossomSkin Blossom’s Organic Bloom is a range of organic beauty products registered with the Vegan Society and certified by The Soil Association.

Skin Blossom range from £4.75Green Force range from 74pBalance Me range from £8

Find all of these products online at Ocado.com/ocadolife

Living


If you suffer from a food allergy or intolerance, you no longer have to miss out on the things you love. From creamy dairy products to delicious cakes and biscuits, you’ll find loads of great substitutes to choose from in our ever-growing range of ‘free-from’ groceries.

Dairy free chocolate orange potsThese irresistible choc pots are big on taste but totally free from cow’s milk!

Mrs Crimble’sMrs Crimbles is the UK’s fastest growing ‘free from’ range, with a wide selection of popular wheat- and gluten-free foods. Try the rice and corn cakes, which come in three flavours (honey, apple and lightly salted), and are wrapped in handy stay-fresh packs – perfect for popping in your rucksack or lunchbox.

Mrs Crimble’s rice and corn cakes, £1.29

Missing out on wheat can be tough, but not

with these flavour-packed flapjacks.

Wheat free apricot and

oat bars LactofreeOver 90% of people who think they can’t have dairy, can with Lactofree. Made using ordinary cow’s milk, it’s carefully filtered to remove all of the lactose without losing any of the creamy taste or nutritional benefits. The full range includes semi-skimmed and whole dairy drink, fruit yogurts and soft cheese and hard cheese.

Lactofree range, from £1.18

It’s Nut FreeThis deliciously chewy cereal contains oodles of oats, fudge, Belgian chocolate chips, flakes of corn and flapjack pieces, but absolutely, positively not a single trace of nut. Aimed at those with mild or severe nut allergies, all It’s Nut Free products are created in nut-free factories, guaranteeing no cross-contamination.

It’s Nut Free Fudge and Belgian Chocolate Chip breakfast cereal, 700g, £3.49

is more

Find all of these products online at Ocado.com/ocadolife

is moreis more


Add some SPARKLEthis Valentines day

Hardys Crest Sparkling Rosé is less than half price.

£5.99each*

Hardys Crest Sparkling Rosé is less than half price.

each*

* was £11.99

From 27th January 2010to 16th February 2010

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Hit the New Year running