ISSUE56•octobEr2010 lightandeasyd2g5na3xotdfpc.cloudfront.net/...Mag-Oct-2010.pdf · CanTeen’s largest annual fundraiser and awareness day, with proceeds funding programs designed

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


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

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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


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.




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.




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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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.


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.


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.


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


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.



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


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.



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


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.

NEWNEWmountainmountainNEWmountainNEW®

S A N D A L W O O D

• Safe around Children and Pets

• No Chemicals or Deet

• Made from 100% Australian Sandalwood

• 76% more effective than any Mosquito

repellent *Ritchie et al: Lindsay et al

• 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

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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


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

Documents

ISSUE56•octobEr2010 lightandeasyd2g5na3xotdfpc.cloudfront.net/...Mag-Oct-2010.pdf · CanTeen’s largest annual fundraiser and awareness day, with proceeds funding programs designed