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COOL SUMMER RECIPES
30+
LUNCH SAVIOURSSIMPLE IDEAS TO INSPIRE HEALTHY EATING IN KIDS
BACK TO SCHOOL SPECIAL
BACK TO SCHOOL
Crazy caterpillar
pg 37
SUMMER ENTERTAINING
MELT-IN-YOUR-MOUTH RECIPES TO TURN CASUAL GATHERINGS INTO MEMORABLE OCCASIONS
• STATIONERY GUIDE • HAIR ACCESSORIES • NEW YEAR, NEW YOU •
ISSUE 35 • JANUARY 2009 • www.woolworths.com.au
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We stick to traditional methods
to create the perfect pasta.
Many of the Woolworths Select pastas are made using the
traditional bronze extruded method that was started in Naples,
Italy over 150 years ago. This means the pasta has a rougher,
more textured feel, so the sauce clings better and the pasta
absorbs more flavour. Perfecto!
WC5174-11.pdf Page 1 12/8/08, 2:46 PM
BACK TO SCHOOL Happy New Year! Here’s to a wonderful 2009, full of happy
memories in the making.
To help you start off on a positive note, we’ve put together a
fabulous issue packed with delicious summer recipes, from quick
and easy meals that won’t require slaving over a hot stove, to
sensational fruity desserts that melt in your mouth.
While the kids are at home, why not get them interested in
healthy eating by encouraging them to help make lunch? Try
our fun (and delicious!) wrap recipe that will also help keep them
entertained during the summer holidays.
And, when it’s time for the little ones to head back to school,
take the stress out of preparing for a new year by organising their
stationery needs well in advance – we’ve put together a handy
guide to help you sort out which school essentials to purchase at
your local Woolworths supermarket.
Look out for the February issue of Woolworths Fresh magazine
in store at your local Woolworths supermarket from January 28.
For more simple recipes or to download back issues of Woolworths
Fresh magazine, visit us online at www.woolworths.com.au
CONTRIBUTORS
Woolworths Fresh Liaison Managers:
Angela Hudgson and Nicky Harper
Woolworths Business Manager — Media Integration:
Gillian Rogan
Managing Editor: Clarissa Scotto
Food Editor: Christine Sheppard
Art Director: Julie Carroll
Sub-editor Eva-Maria Bobbert
Production Manager: Neridah Burke
Advertising Production Coordinator: Annalicia Young
Printed by Hannanprint, 55 Doody Street, Alexandria NSW 2015,
ISO 14001 Environmental Management Certifi ed.
Paper fi bre is sourced from certifi ed forests and controlled sources.
DISCLAIMER: Published by News Magazines Pty Ltd (ACN 008 923 906), 170-180 Bourke Rd, Alexandria, NSW 2015.
News Magazines Pty Ltd is a wholly owned subsidiary of News Limited (ACN 007 871 178). Copyright 2008 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 December 2008. Printed by Hannanprint. Colour separations by Sinnotts Bros. Products featured in
Woolworths Fresh magazine are available in all states in the majority of store
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WWS0029FreshMag1656.pdf Page 1 14/11/08, 5:15 PM
CONTENTSJANUARY 2009
9 What’s For Dinner?Fast and fabulous summer recipes
the whole family will love.
14 Fresh GrowerFind out how our delicious raspberries
and blueberries get from the ground to
your fridge at home. Plus 3 summer berry
recipes to tempt your tastebuds.
16 Fresh In StoreClever ways with mangoes, salanova
lettuce, barramundi and Greek feta, plus
easy picnic and snack food suggestions.
22 Health & BeautyHaving the right hair accessories on hand
will take the stress out of the morning rush
when getting the kids ready for school.
23 Back To SchoolOur handy stationery guide will prepare
your kids for the new school year.
34 Kid’s HealthYou are what you eat! Find out how to help
your child reach their full learning potential
by getting their nutritional needs right.
37 Fresh Food KidsPut the fun back into making healthy
lunches and spend some time with your
kids creating this crazy caterpillar wrap.
40 Entertaining
Make it a night to remember! Try these
simple yet stunning recipes to impress
your dinner guests.
44 Quick & EasySweet tooths watch out! Try these fruity
summer treats drizzled with the new range
of Woolworths Select toppings.
46 Health & WellbeingStart the New Year on a high note – fi nd
out how to make positive changes in your
life happen more easily in 2009.
Woolworths fresh 5
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what’s happening in january
GREEN SPEAK
Don’t toss out those Christmas cards! Do your
bit to reduce landfill by recycling them through Planet
Ark. Since 1994, over 600 million greeting cards have
been recycled – saving over 115,000 trees.
Visit www.planetark.com for more information.
AUSTRALIA DAY How do you celebrate Australia Day? A few juicy snags on the barbie? A cool refreshing drink on a hot summer’s day? However you celebrate, Woolworths invites you to come down to one of the hundreds of Australia Day events around the country on 26 January. Woolworths is supporting the annual Australia Day Ambassador Program, which sees notable community members visit local festivities and describe what being an Aussie means to them. And of course, your local Woolies has everything you need for a true blue tasty feast. See www.woolworths.com.au or www.australiaday.org.au
6
Coon takes the stress out of the back-to-school rush with the handy
Coon Lunch box, which contains everything you need to send your
children off to school with a tasty midday meal. Plus, the Coon Lunch
box will keep lunch fresh and cool.
THE COON LUNCHBOX CONTAINS:
● A chiller bag with zip, front pocket and side drink bottle holder
● Coon Tasty 250g Natural Slices
● All-In-One Sandwich Container, perfect for little lunch and big lunch
● 220ml Dairy Farmers Heritage Bottle with lid attached
● Dairy Australia lunchbox ideas recipe card
● Coon pencil
Kick off the school year on a positive note
by giving your child Coon Natural Slices,
a delicious cheddar cheese cut straight
from the block for convenience. For more
information on Coon Natural Slices, go
to www.naturallycoon.com.au
TOTALLY COOL
AVNER NAHMANI
PANCREATIC CANCER
RESEARCH FUNDAfter 26 years at Woolworths, Avner Nahmani sadly
passed away from pancreatic cancer in October 2008.
Woolworths are proud to support the Avner Nahmani
Pancreatic Research Fund in Avner’s memory, a fund he
established to raise money for research in the hope that
others may have a better chance. Donations can be made
at www.gicancertrials.org.au/avnerspage
EVERYDAY MONEY CREDIT CARDApply for an Everyday Money Credit Card and earn valuable
reward points everywhere you shop*
Earn 3 points for every $1 you spend on Woolworths Select
products purchased in store
Earn 2 points for every $1 you spend at participating Woolworths group stores*
Earn 1 point for every $1 you spend on other purchases*
* Some exclusions apply
Points = Shopping Card! Collect enough points over 4 months and we’ll
convert them to a Shopping Card to spend in our Woolworths group of stores.
The more points you earn, the more dollars you get on your Shopping Card.
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GSK5230_WW_.pdf Page 1 20/11/08, 10:43 AM
Go into Woolworths stores this summer and purchaseany specially marked Streets Cornetto multipack foryour chance to win.
www.cornetto.com.au
ores thththiisis summer and pu
FRE0109p008.indd 8FRE0109p008.indd 8 26/11/08 3:13:38 PM26/11/08 3:13:38 PM
COOL CUISINENo one wants to stand over a hot stove in the summer heat. Whip up these fresh family dinners and keep your cool.
what’s for dinner
Woolworths fresh 9
⅓ cup Woolworths Select Pure Honey
⅓ cup orange juice
2 tbs kecap manis (sweet soy sauce)
3cm piece ginger, peeled, fi nely grated
2 garlic cloves, crushed
8 chicken drumsticks (approx. 1kg)
2 mangoes, cheeks removed, fi nely diced
1 large Lebanese cucumber, fi nely diced
3 green shallots, fi nely sliced
½ cup coriander leaves, roughly chopped
1 lime, juiced
steamed rice, to serve
1 Preheat oven to 200°C. Line a large
ovenproof dish with baking paper.
Combine honey, orange juice, kecap manis,
ginger and garlic in a jug. Season with salt and
pepper. Place drumsticks into prepared dish.
Pour marinade over drumsticks, turning to
coat. Cover and refrigerate for 30 minutes.
2 To make salsa, combine mango,
cucumber, shallot, coriander and lime juice.
3 Bake drumsticks for 40-45 minutes or until
cooked through and golden. Serve with
salsa and steamed rice.
NUTRITIONAL VALUEper serve: 25g protein, 14g fat (4g saturated
fat), 43g carb, 2.5g dietary fi bre, 1770 kJ
(425 Cals).
mondayHoney & ginger drumsticks with mango & cucumber salsaPreparation: 15 minutes Cooking: 45 minutes Serves: 4
WINE SUGGESTION
South Island Chardonnay
750ml A fresh, crisp lighter-style
Chardonnay to be enjoyed now,
it’s perfect with white meat.
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10
tuesdayHam & cheese quichePreparation: 20 minutes
Cooking: 1 hour Serves: 4
2 sheets ready-rolled shortcrust pastry,
partially thawed
1 tbs olive oil
1 brown onion, fi nely chopped
100g triple smoked leg ham,
fi nely chopped
100g shaved Jarlsberg, chopped
3 eggs
1 tsp plain fl our
300ml pure cream
salad, to serve
1 Preheat oven to 200°C. Lightly grease
a 24cm (base), loose-based fl uted quiche
pan. Line with pastry, joining and overlapping
edges where necessary. Trim off excess.
Line with non-stick baking paper and fi ll with
dried beans or rice. Bake for 10 minutes.
Remove beans and paper. Bake for a further
10 minutes or until light golden.
2 Heat oil in a frying pan over medium heat.
Add onion and cook for 3 minutes or until
soft. Cool. Spread over pastry. Top with ham
and cheese.
3 Reduce oven temperature to 180°C.
Place quiche pan on a baking tray.
Whisk eggs, fl our and cream together in
a large jug. Gently pour over fi lling. Bake
for 40-45 minutes or until set. Stand for
10 minutes before removing from pan.
Transfer to a serving platter. Serve with salad.
NUTRITIONAL VALUE
per serve: 21g protein, 59g fat (33g saturated
fat), 26g carb, 1g dietary fi bre, 3000 kJ (715 Cals).
variation:Ham, cheese & tomato omelette
Whisk 2 eggs and 2 tbs milk or cream
in a jug. Heat 15g butter in a non-stick
omelette pan over medium heat. When
butter is sizzling pour egg mixture into pan
tilting slightly to cover base. As omelette
cooks around the edges, gently drag it back
towards centre of pan, allowing uncooked
egg to fi ll space. Cook for 1-2 minutes or
until the base of omelette is set but still
slightly liquid on top. Sprinkle 50g shaved
Jarlsberg, 50g chopped leg ham and
a small chopped tomato onto the half
of the omelette furthest from the pan handle.
Using a spatula, fold remaining half of
omelette over fi lling. Flip omelette onto
a plate. Serve immediately with salad.
what’s for dinner
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Woolworths fresh 11
wednesdayHarissa lamb cutletsPreparation: 30 minutes
Cooking: 20 minutes Serves: 4
200g chargrilled red capsicum
2 tsp Woolworths Select Chilli Flakes
3 garlic cloves, crushed
3 tsp ground cumin
2 tsp ground coriander
½ tsp ground cardamom
1½ tsp sea salt fl akes
½ cup olive oil
750g small potatoes, sliced
250g punnet cherry tomatoes, halved
⅓ cup coriander leaves, roughly chopped
12 lamb cutlets, French trimmed
1 Preheat oven to 200°C. Line 2 baking
trays with baking paper.
2 To make harissa paste: place capsicum,
chilli fl akes, garlic, spices and sea salt
fl akes into a food processor with 1 tbs of
the olive oil. Pulse until chopped. With motor
running, slowly add remaining oil in a steady
stream until a thick sauce forms. Transfer to
a bowl.
3 Place potatoes into a microwave-safe bowl
with 2 tbs water. Cover with plastic wrap
and microwave on high for 5 minutes or until
tender. Drain. Return to bowl. Add tomatoes
and coriander. Toss until well combined. Turn
onto a prepared tray and spread evenly. Spray
with olive oil and season with salt and pepper.
Bake on top shelf of oven for 30 minutes or
until golden and cooked through.
4 Place lamb cutlets on remaining tray.
Spread 1 tsp of the harissa paste onto
each cutlet. Bake for 20 minutes for medium
or until cooked to your liking. Serve cutlets
with potato mixture.
NUTRITIONAL VALUE
per serve: 27g protein, 41g fat (8g saturated
fat), 35g carb, 8g dietary fi bre, 2560 kJ (610
Cals).
variation:Harissa lamb salad
Prepare harissa (see recipe left). Place 650g
sliced small potatoes in a microwave-
safe bowl with 2 tbs water. Cover and
microwave on high for 4-5 minutes or until
tender. Drain. Cook 400g Heart Smart
lamb eye of loin (backstrap) or lamb
rump steaks on a hot chargrill pan for 2-
3 minutes on each side for medium-rare
or until cooked to your liking. Transfer to
a plate and cover to keep warm. Thinly
slice lamb diagonally. Combine potato,
with sliced lamb, 250g punnet cherry
tomatoes, halved, and 1 cup coriander
sprigs in a large bowl. Remove leaves from
a small cos lettuce, wash and pat dry. Place
on plates. To serve, top with salad mix and
a dollop of harissa.
WINE SUGGESTION
Baily & Baily Jump ‘n’ Jive
Shiraz Viognier 750ml A rich
full-bodied red packed with dark
berry fruit. Ideal with red meat.
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12
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dessertChilled mango & strawberry compotePreparation: 10 minutes
Cooking: 5 minutes Serves: 4
1½ cups white sugar
½ cup sparkling apple juice
¼ cup lime juice
1 tsp vanilla extract
3 mangoes, cheeks removed, cut
into wedges
500g strawberries, hulled, halved
vanilla ice-cream, to serve
1 Place sugar, apple juice, lime juice and vanilla
extract in a saucepan over medium heat. Stir
until sugar dissolves and mixture comes to the
boil. Reduce heat and simmer for 3 minutes. Cool.
Pour syrup into a large ceramic or glass bowl.
2 Add mango and strawberries to cold syrup.
Cover and refrigerate until required. Serve
fruit and syrup with a scoop of ice-cream.
NUTRITIONAL VALUE per serve: 3.5g protein,
0.5g fat (0g saturated fat), 87g carb, 4.5g dietary
fi bre, 1485 kJ (355 Cals).
thursdayPanzanella saladPreparation: 20 minutes
Cooking: 15 minutes Serves: 4
4 slices Continental Pasta Dura bread
olive oil spray
500g Kumato tomatoes, diced
3 fi rm ripe tomatoes, diced
2 Lebanese cucumbers, diced
1 small red onion, halved and thinly sliced
1 cup basil leaves, torn
2 tbs extra virgin olive oil
1 tbs balsamic vinegar
2 garlic cloves, crushed
1 Preheat oven to 200°C. Line a baking tray
with baking paper. Place bread on tray, spray
with oil spray and bake for 10 minutes. Turn
bread over, spray and bake for 5 minutes or until
golden. Set aside to cool. Break into pieces.
2 Combine tomatoes, cucumber, onion and
basil in a large bowl. Combine oil, vinegar
and garlic in a jug. Season with salt and pepper.
To serve, add dressing and bread to salad.
NUTRITIONAL VALUE
per serve: 6g protein, 7.5g fat (1g saturated fat),
25g carb, 6.5g dietary fi bre, 805 kJ (Cals).
FRE0109p009-013wfdR.indd 12FRE0109p009-013wfdR.indd 12 26/11/08 7:34:40 AM26/11/08 7:34:40 AM
fridayBattered fi sh & chipsPreparation time: 30 minutes
Cooking time: 30 minutes
Serves: 4
650g brushed potatoes, peeled
1½ cups plain fl our
½ tsp baking powder
300ml soda water
vegetable oil, for deep frying
500g Basa fi llets, cut into pieces
Woolworths Select 97% Fat Free
Tartare sauce, to serve
lemon wedges, to serve
1 Preheat oven to 150°C. Line a baking
tray with scrunched baking paper. Cut
potatoes into 1.5cm-thick chips. Place chips
in a bowl and cover with cold water. Set aside.
2 Sift fl our and baking powder into a large
bowl. Make a well in the centre and, using
a large balloon whisk, gradually whisk in soda
water until it forms a smooth batter.
3 Pour enough oil into a deep saucepan until
⅓ full. Heat over medium-high heat. To
test if oil is hot enough, add a couple of drops
of batter to oil – if the batter sinks, then rises
and cooks to golden brown, the oil is ready.
4 Drain chips and pat dry with a clean tea
towel. Using a slotted spoon, lower ¼
of the chips into the oil. Cook for 4 minutes
or until golden brown and crisp. Remove with
a slotted spoon and place onto the prepared
tray. Place in oven to keep warm. Repeat with
remaining chips.
5 Dip each fi sh fi llet in batter, allowing excess
to run off. Add to oil, 2-3 fi llets at a time,
cooking for 3-4 minutes or until crisp and
golden. Transfer to a tray and place in oven
to keep warm. Repeat with remaining fi llets.
Serve fi sh and chips with tartare sauce and
lemon wedges.
NUTRITIONAL VALUE
per serve: 38g protein, 28g fat (2.5g
saturated fat), 45g carb, 4g dietary fi bre,
2450 kJ (585 Cals).
Woolworths fresh 13
what’s for dinner
TOP TIP:
Using scrunched baking paper
instead of paper towel to drain off
excess oil keeps the chips crunchy.
FRE0109p009-013wfdR.indd 13FRE0109p009-013wfdR.indd 13 26/11/08 7:35:20 AM26/11/08 7:35:20 AM
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BERRYMAGICAL
TThe secret to living a healthier, longer life, according to
Peter McPherson, the General Manager of Australia’s
largest blueberry grower, Berry Exchange, is blueberries.
“There’s so much research to show their health benefi ts.
They’re good for your eyesight, help protect against
cancer, full of anti-oxidants and they’re even said to help slow down
aging!” he says.
Clearly he’s not the only one who has heard about it: “We
produce 75 per cent of Australia’s blueberries, about 1800 tonnes,
and have around 2000 employees, but we can barely keep up with
demand,” he says. Not only are Australian shoppers keen for his
scrumptious blueberries, but also for the raspberries and sweet, juicy
blackberries grown on the company’s farms around Coffs Harbour and
Tumbarumba in NSW, Tasmania and Victoria.
“We stand for quality and consistently great-tasting berries. We’ve
been supplying Woolworths for 20 years and it’s been a sensational
partnership,” says Peter, adding that they’re the only Australian
company to grow raspberries all year round. How do they do it?
They grow the root material and canes on the cold climate properties
in Tasmania and Victoria for two years before replanting them at
staggered times in the milder climate at Coffs Harbour. “Raspberries
love the cold so it’s been a huge learning curve, and we’ve spent
half a million dollars on research and development to build this side
of the business.” They’ve also introduced new blackberry varieties to
Australian tastebuds, including the New Zealand-bred Karaka Black.
“It’s the most beautiful-tasting, sweet blackberry.”
Peter has been managing the company since 1986, but his
enthusiasm for the crop clearly hasn’t wavered. “I love frozen berries.
They’re like little delicious marbles,” he enthuses. They’re also his little
secret to feeling perky the morning after a big celebration. “You just
blend berries with pineapple juice and apple juice – no dairy needed.
Believe me, it works wonders!”
AVAILABILITY: Blueberries are in season from July to March.
Traditional raspberry season is August to April. December and January
is the season for Karaka Black Blackberries.
HOW TO PICK THE PERFECT BERRIES: “Look for fi rm blueberries
with a good bloom – that’s the grey texture on them,” says Peter.
“Raspberries should be bright red in colour.”
STORING: Store in the fridge and eat within a week of purchase.
The humble blueberry has become a global health phenomenon according to Peter McPherson at Berry Exchange.
PETER MCPHERSON
FRE0109p014-015growR.indd 14FRE0109p014-015growR.indd 14 25/11/08 1:50:19 PM25/11/08 1:50:19 PM
our grower’s story
Woolworths fresh 15
Blueberry bruleePreparation: 10 minutes + overnight chilling
time Cooking: 40 minutes
Serves: 6
600ml thickened cream
1 tsp vanilla extract
6 egg yolks
½ cup caster sugar
2 x 125g punnets blueberries
⅓ cup caster sugar, extra
1 Preheat oven to 160°C. Place cream and
vanilla into a saucepan over low heat.
Bring to a gentle simmer. Remove from heat,
cover surface with baking paper and set
aside to cool.
2 Using electric beaters, beat egg yolks
and sugar until thick and creamy. Slowly
add cooled cream, whisking constantly until
well combined.
3 Put 6 x ½ cup capacity ramekins into
a deep roasting pan. Divide blueberries
between dishes. Strain cream mixture into
a large jug. Gently pour into ramekins. Pour
boiling water into roasting pan until water
comes half way up the sides of ramekins.
Bake on bottom shelf of oven for 40 minutes
or until custard is almost set. Custards
should still have a slight wobble. Remove
dishes from pan and cool. Cover with plastic
wrap and refrigerate overnight.
4 Sprinkle extra sugar over each custard.
Place dishes into a roasting pan and
surround dishes with ice. Place under a hot
grill for 1-2 minutes or until the sugar melts
and turns to toffee. Set aside to cool slightly
before serving.
Raspberry souffl éPreparation: 20 minutes (+ 3 hours chilling
time) Cooking: 6 minutes
Serves: 6
3 eggs, separated
½ cup caster sugar
3 tsp gelatine
⅓ cup water
300ml thickened cream
2 x 125g punnets fresh raspberries,
pureed
whipped cream and extra raspberries,
if desired
1 Lightly grease 6 x ½-cup capacity souffl é
dishes. Cut 6 x 15cm strips of baking
paper. Fold in half lengthways, wrap around
dishes and tie with string.
2 Using electric beaters, beat egg yolks
and half of the sugar in a bowl until thick
and pale. Place bowl over a saucepan
of simmering water and stir for about
5 minutes or until mixture is thick and
coats the back of a spoon.
3 Sprinkle gelatine over water in a microwave
safe jug. Stand for 5 minutes or until softened.
Microwave on high for 30-40 seconds or until
gelatine is dissolved and clear. Cool.
4 Add gelatine to cooled custard mixture.
Beat egg whites until soft peaks form. Add
remaining sugar, a little at a time, beating well
until thick and glossy. Beat cream until stiff.
Reserve a little of the cream and raspberry puree
for serving. Gently combine custard, egg whites,
cream and puree. Divide mixture between
prepared dishes. Refrigerate for 3 hours or until
set. Serve with cream and extra berries.
Mixed berry cheesecakePreparation: 10 minutes
(+ 4½ hours chilling time)
Serves: 8
250g biscuits (such as butternut snap)
80g butter, melted
1 tbs gelatine
¼ cup water
250g cream cheese, at room temperature
⅔ cup caster sugar
1 orange, fi nely grated rind and juice
300g sour cream
2 x 125g punnet raspberries
125g punnet blueberries
1 Grease and line a 20cm round springform
pan with baking paper. Process biscuits in
a food processor until they form fi ne crumbs.
Add butter and process briefl y to combine.
Press mixture over base of prepared pan.
Place in the refrigerator to chill for 20 minutes.
2 Sprinkle gelatine over water in a
microwave-safe jug. Stand for 5 minutes
to soften. Microwave on high for 35-40 seconds.
Set aside to cool.
3 Process cream cheese, sugar, orange
rind and ¼ cup orange juice in food
processor until smooth. Add sour cream
and cooled gelatine mixture. Pulse until
well combined.
4 Reserve some of the berries for decorating
the cheesecake and add remaining berries
to cream cheese mixture. Pulse until combined.
Pour mixture over base. Cover with plastic
wrap and refrigerate for 4 hours or until set.
Transfer to a serving platter. Top with remaining
berries and serve.
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16
MANGO
fresh in store
Grilled mango with limePreparation: 5 minutes
Cooking: 5 minutes
Serves: 6
1 cup thick Greek-style yoghurt2 tbs Woolworths Select Red Gum Honey1 lime, rind fi nely grated, juiced6 mangoes3 tbs brown sugar3 limes halved, to serve
1 Combine yoghurt, honey and lime zest
in a small bowl.
2 Cut cheeks from the mangoes and
score fl esh into diamonds. Brush with
lime juice and sprinkle with brown sugar.
Place cut-side up on an oven tray and cook
under a hot grill for about 5 minutes until
lightly browned. Serve mangoes with a
dollop of honey yoghurt and a lime half.
NUTRITIONAL VALUE
per serve: 4g protein, 4.5g fat (2.5g
saturated fat), 38g carb, 2.5g dietary fi bre,
850 kJ (205 Cals); wheat free.
To buy Don’t choose mangoes
by colour, as this will differ between
different varieties. Instead, select
those with the distinctive mango
tropical aroma. They shouldn’t have
any blemishes or splits in their skin.
To store 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. 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 and sauces.
Where to find From the fresh fruit
and vegetable department at your local
Woolworths supermarket.
HINTS & TIPS❋ For a summer twist, add diced
mango and toasted sesame
seeds to a chicken Caesar salad.
❋ For a fresh breakfast, cut mango
cheeks into cubes. Toss with
your favourite summer fruits
and serve with yoghurt.
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Woolworths fresh 17
Salanova beet saladPreparation: 5 minutes Serves: 4
1 cup extra virgin olive oil2 tbs Woolworths Select Red Wine Vinegar1 tbs Dijon mustard1 each butter and coral Salanova lettuce1 x 450g can baby beets120g goat’s cheese, crumbled⅓ cup walnuts, toasted
1 Shake olive oil, red wine vinegar and
mustard together in a jar. Season to
taste and set aside until required.
2 Hold the head of the lettuce and cut
off the core end where the leaves all
join together. Separate leaves and wash
in cold water. Dry in a salad spinner to
remove as much water as possible.
Transfer to a serving bowl.
3Drain baby beets and halve. Add to
lettuce with crumbled goats cheese
and walnuts. Serve with dressing.
NUTRITIONAL VALUE
per serve: 10g protein, 78g fat (15g
saturated fat), 9g carb, 4g dietary fi bre,
3220 kJ (770 Cals).
SALANOVA LETTUCE
To buy Woolworths stocks a great range of Salanova lettuce varieties from red & green corals to red & green butter lettuce. The red butter lettuce is most popular – it has a striking red-green colour contrast with a sweet buttery taste.To store Store in the vegetable tray in the fridge.Where to find From the fresh fruit and vegetable department at your local Woolworths supermarket.
HINTS & TIPS❋ For a quick dressing for a salad,
combine 4 tbs olive oil, 1 tbs balsamic vinegar and 2 tsp
seeded mustard.❋ For a delicious salad to serve
with chicken, combine salad leaves, grapes, tarragon leaves, goat’s cheese, olive oil and a little white balsamic vinegar.
❋ Tear lettuce leaves into pieces rather than cutting with a knife. This will keep the leaves from being damaged as well as saving you time.
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18
fresh in store
Barramundi with pineapple salsaPreparation: 5 minutes
Cooking: 5 minutes Serves: 4
1½ cups diced fresh pineapple 1 small red capsicum, fi nely diced½ small red onion, fi nely diced2 tbs chopped fresh coriander1 red chilli, fi nely diced1 lime, rind fi nely grated, juiced1 tbs Woolworths Select Spicy Barbecue Seasoning2 tsp olive oil4 x 200g pieces barramundi fi llet
1 Combine pineapple, capsicum, red onion,
coriander and chilli in a bowl. Add lime
juice and rind and season with salt. Set aside.
2Season fi sh pieces with barbecue
seasoning and heat a heavy-based frypan
over medium-high heat until hot. Add half
of the oil and 2 pieces of fi sh and cook for
2 minutes before turning and cooking the
other side for 1-2 minutes, depending on the
thickness. Remove from pan, cover to keep
warm and repeat with remaining oil and fi sh.
Serve fi sh topped with salsa.
NUTRITIONAL VALUE
per serve: 51g protein, 5g fat (0.5g saturated fat),
13g carb, 2.5g dietary fi bre, 1260 kJ (300 Cals).
BARRAMUNDI
To buy Barramundi is a white-fleshed fish with soft flesh and a distinctive yet mild flavour. It’s great for all kinds of cooking — pan-fried, baked, grilled or barbecued. Due to Australia’s environmentally friendly and ecologically sustainable aquaculture practices, barramundi is available all year round.To store Place barramundi on a paper towel-lined plate. Cover with plastic wrap and store in the fridge for 1-2 days.Where to find From the fresh seafood department at your local Woolworths supermarket.
HINTS & TIPS❋ For a crispy coating, combine
breadcrumbs, grated parmesan cheese and fi nely chopped parsley and press breadcrumb mixture onto fi sh fi llets. Bake until golden.
❋ Barramundi is a great fi sh to add to paella for a mild ‘fi shy’ taste.
❋ For a tasty sauce to drizzle over barramundi, simmer the juice of 1 lime, 1 tbs butter and some stock and reduce to half. Pour over fi sh.
FRE0109p016-021fisR.indd 18FRE0109p016-021fisR.indd 18 26/11/08 9:29:40 AM26/11/08 9:29:40 AM
To buy Inghams Sweet Chilli Mini Chicken Wraps are a convenient combination of Ingham Chicken Strips, tortillas and sweet chilli sauce. Ideal as a snack or light lunch, just add your favourite salad ingredients for a quick and easy meal.To store Place unused wraps in a sealed container in the refrigerator for up to 2 days. Do not refreeze.Where to find In the meat department of your local Woolworths supermarket.
CHICKEN WRAPSPreheat oven to 200°C. Place chicken strips on a lightly
greased oven tray and cook for approximately 10-12
minutes, turning once. Microwave tortillas on high for
50-60 seconds. Fill tortilla with chicken strips and sweet chilli sauce. Add salad of your choice, roll up and serve.
Serving suggestions• Serve with your choice of salad ingredients
• Assemble wrap and cut in half to make appetizer-sized
portions that are ideal for entertaining
• Add grated cheese and toast wrap for a hot snack
• For a Mexican twist, add seasoned avocado and
sour cream
A N E WA N E W
N U T T YN U T T YEXPERIENCE.EXPERIENCE.
A N E W
N U T T YEXPERIENCE.
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20
fresh in store
GREEK FETA
To buy Feta is a soft cheese, made from cow’s or goat’s milk. It has a sharp flavour, and is delicious in pastas, salads, fritters and sandwiches.To store Feta cheese should always be stored in the fridge (between 3-5°C). When cutting feta cheese, a sharp and thin knife must be used and the knife must always be clean. To help avoid the feta crumbling while cutting, run the knife under hot water before slicing the feta cheese.Where to find From the fresh delicatessen at your local Woolworths.
HINTS & TIPS❋ For a Mediterranean-style meal,
combine chicken slices, olives, sun-dried tomatoes, red onion, feta and lettuce in tortilla wraps.
❋ For an eggplant and feta mash, combine 3 roasted eggplants, peeled, 1 tbs lemon juice, 200g feta, crumbled and ⅓ cup chopped parsley.
❋ Enjoy a delicious summer salad. Combine steamed asparagus spears, crumbled feta, toasted pine nuts and grilled prosciutto.
Pork souvlaki with Greek feta saladPreparation: 5 minutes + marinating time Cooking: 5 minutes Serves: 4
600g pork leg steaks, cut into 1cm pieces2 tbs olive oil1 lemon, rind fi nely grated, juiced3 tsp dried oreganosalt and pepper4 ripe tomatoes, roughly chopped1 Lebanese cucumber, halved, thickly sliced1 green capsicum, sliced1 red onion, sliced1 tbs Woolworths Select Greek Extra Virgin Olive Oil50g Greek feta50g Kalamata olives¼ cup continental parsley leavesextra lemon wedges, to serve
1 Combine pork with oil, lemon juice, lemon
rind and 2 tsp of the oregano. Season
with salt and pepper. Set aside to marinate
for at least 1 hour.
2 Meanwhile, combine tomato, cucumber,
capsicum and onion in a salad bowl.
Sprinkle with remaining oregano and season
with salt and pepper. Pour over olive oil and
toss to coat. Set aside.
3 Thread pork onto metal or bamboo
skewers. Heat a barbecue or chargrill plate
on high heat. Cook skewers for 8 minutes,
turning frequently, or until well browned.
4 To serve, crumble feta over salad. Add
olives and parsley. Serve salad with the
souvlaki skewers and a wedge of lemon.
NUTRITIONAL VALUE
per serve: 39g protein, 21g fat (5g saturated fat),
8g carb, 4g dietary fi bre, 1600 kJ (385 Cals).
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The Bio Cloth represents a new generation of cleaning cloths.
It is made completely from fast growing natural fi bres, making it 100% biodegradable.
The BIO CLOTH has been independently tested and certifi ed to break down under normal composting conditions within 12 weeks.
The BIO CLOTH has the unique properties of bamboo, making it super absorbent and long lasting. It is suitable for most every day cleaning needs including:• Kitchens• Bathrooms• Dusting & Polishing
Available at your nearest Woolworths store.
You care for your family, we’ll care for the environment.
WAR001
Evolve Lifewares Pty Ltd. Phone (02) 9674 6344
REC
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LAMINGTONSMade to a traditional Lamington recipe of a sponge
cake that is dipped in one of the three available fl avours
– Choc, Raspberry and Lemon – and covered in coconut,
these tasty treats contain no added artifi cial colours,
which make them perfect for entertaining the kids over
the school holidays.
Serving suggestions• Pop them in the kid’s lunchbox as a special treat.
• Have them on hand for when the kids get home from
school and are hungry.
• Serve them for morning or afternoon tea when guests
drop by unexpectedly.
• Take them on picnics over the summer holidays.
To buy Woolworths Lamingtons
Packet 6, Lamington Fingers Packet
18 and Little Lamington Bites
Packet12 are a traditional Australian
treat and perfect to snack on over the
Australia Day long weekend.
To store Once opened, store in
an airtight container.
Where to fi nd You will fi nd
these little beauties in the Bakery
Section of your local Woolworths
supermarket.*
* Only available at selected Woolworths
supermarkets.
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22
BRUSH UP The range of Woolworths Select
hair brushes has a brush to suit
all hair types. This Grooming
Brush is a good all rounder, with
a gel grip for easy grooming.
ALL TIED UPWoolworths Select has a range
of hair ties to match your school
colours. Try Woolworths Select
Pony Tailers, Soft, Large in
Assorted Colours (below).
FUN STUFFAdd a little excitement to mufty
day with our fun range
of Woolworths Select Hair
Kids Hairclips (below).
HEADMASTER CLIP IT
Keep a fringe out of your
eyes with Woolworths
Select One Touch
Clips, which come
in a range of different
colours; help hair stay in
place with Woolworths
Select Coloured
Bobby Pins (below).
FINE ARTWoolworths Select Hair Pony
Bands Assorted (bottom left)
are ideal for fi ne hair.
SCHOOL BANDA headband is a quick and easy
way to maintain a neat and tidy ‘do
at all times. Woolworths Select has
a range of soft, covered and plastic
headbands to tame any head of hair.
We’re taught to never judge a book by it’s cover, but tidy locks always leave a good fi rst impression.
health & beauty
PH
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AP
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BACK TO SCHOOL
✃
From practical to funky, Woolworths has all the stationery and lunch gear you need to prepare your kids for the new school year.
BROUGHT TO YOU BY:
Pens – blue,
black & red
❑
Lead HB/2B
pencil or pac
er ❑
Glue stick
❑
Coloured markers ❑
Coloured pencils
❑
Highlighter
❑
30cm ruler ❑
Sticky tape
❑
Scissors
❑
Eraser
❑
Pencil sharpen
er ❑
Stapler & staple
s ❑
Hole punch
❑
Correction
fl uid/tape
❑
Checklist
Pencil case
❑
Exercise/
notebooks
❑
A4 binder or
lever arch fo
lder ❑
A4 sheet
protectors
❑
A4 display book
❑
Self adhesive
book covering
❑
Calculator
❑
2 GB USB
memory stick
❑
Lunch bag/
box & bottle
❑
Backpack
❑
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Gel pensGel pens are specialised water-
based writing instrumentswith noticeably thicker ink
than ballpoint pens that allowsfor smooth, bold writing.
They are ideal for graphic art students who want the control of a ballpoint pen while being able to produce the brilliantbrightness and colour of a
marker. Check out our recently increased range of Papermate Gel Pens in store now.
24
Artline fineliners
have a hardy resin tip
that glides over paper to
produce a smooth, even
result. The ink is water
based and smear resistant
making it perfect
for drawing
and sketching.
Pens
Handy hint
How do you remove
ballpoint ink from clothes?
It is recommended that you
use an alcohol-based hairspray
when attempting to remove ink
from clothing. For best results,
make sure you place a paper
towel under the stain to catch
any excess ink then saturate the
item with hairspray. Blot with a
rag until stain is removed then
wash immediately.
Ballpoint pensDid you know?
The fi rst ballpoint pen was invented
in 1938. Ballpoint pens are oil based,
permanent, fast drying and long
lasting. The ballpoint pen consists
of a small rotating ball approx 1mm
in diameter. When writing, the ink
adheres to the rotating ball and delivers
an imprint across the page. Check out
our extensive capped and retractable
range of BIC and Papermate
ballpoint pens in store now.
Pilot Frixion Ball– the erasable gelink pen1. WRITE – Silky smooth writing. 2. DELETE – Use silver tip to erase.3. REPEAT – Rewrite over your correction.
Papermate Profi le Mini Assorted 4pk – NEW
Papermate Profi le Blue 2pk or Assorted 4pk
BIC Cristal Blue, Black, Red or Assorted in 5pk or 10pk
BIC Soft Feel Retractable Blue or Black 2pk with Bonus Red
BIC Reaction Retractable Blue or Black 2pk – NEW
Papermate Kilometrico Blue, Black, Assorted or I-Colours in 5pk or 10pk
BIC 4 Colour 1pk or 3pk
BIC Ultra Round Stic Grip Blue or Black 8pk
Artline Fineliner Black 2pk or Assorted 4pk
Pilot Frixion Ball Gel Assorted Colours
Papermate Gel Roller II Assorted 4pk
Paperm
ate Gel G
lide Blue or B
lack 2pk
Pap
erm
ate
Gel 2
0 2
0 B
lue o
r Bla
ck 5
pk –
NE
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"$%' *) #%&))(
FRE0109p023-032btsR.indd 24FRE0109p023-032btsR.indd 24 27/11/08 9:42:46 AM27/11/08 9:42:46 AM
✃
Check out...our exciting new and exclusive BIC and Papermate range of highlighters from 2pk traditional thick tips to 3-5pk thin tips.
Faber-Castell
Connector pens are
unique markers that
clip together.
They are non-toxic,
washable and safe
for children. Available
in packs of 10, 20
or 30.
Sharpiepermanent markers write on almost any surface including wood, fabric, plastic, glass, digital media, rubber and metal. Perfect for all your back-to-school needs!
Markers & highlighters
Artlinegeneral purpose permanent markers have a low odour and are xylene free – meaning they are safe from harmful chemicals.
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Crayons
Faber-Castell Jumbo
Thick Wax Crayons are
easy to hold and ideal for
drawing and motor-skill
development. They’re
non-toxic and covered in
a paper sleeve to prevent
breakage. Available in
packs of 12.
26
Crayons & pencils
Lead pencils 2B and HB wood case
pencils are on all the school book lists and our range
consists of trusted brands such as Faber-Castell and Papermate in value packs of 5. We also carry a range of mechanical pencils and refi lls – and the good news is that these pencils last
up to 2.5 times longer than traditional lead ones.
Coloured pencilsOur large range of coloured
pencils include Faber-Castell Tri Grip
Coloured Pencils in packs of 12 or 30. The triangular shape gives better control
and comfort and limits rolling. Each pencil contains a convenient name space to help kids in the classroom
identify their pencils.
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Tape, glue & correction
CorrectionPapermate Liquid
Paper and BIC Wite-Out have your correction needs covered with the traditional bottle and
brush, the shake-and- squeeze pen and the
no-mess tape. They all suit both left- and
right-handers.
Tape Just launched exclusively in Woolworths is a twin pack of Sellotape’s innovative donut design tape dispenser. It keeps the traditional round shape of sticky tape without the hassle of losing an end. The dispenser comes in funky neon colours and it’s slim design makes it ideal for fi tting in your pencil case. Glue Bostik BluStik
and Glustik come in
3 handy sizes 8ml, 21ml
and 35ml in various pack
fi gurations. They are
acid free, non-toxic,
convenient and mess free.
Perfect for bonding
paper, cardboard and
fabric. For paper mache
and scrapbooking try the
classic Clag Paste.
FRE0109p023-032btsR.indd 27FRE0109p023-032btsR.indd 27 25/11/08 7:53:27 AM25/11/08 7:53:27 AM
28
Book coveringsThe entire range of licensed
adhesive metallic book
coverings are exclusive to
Woolworths in 1.2m lengths
offering 20 per cent more
than other licensed book
coverings. Also available
is the new Optical Illusions
range, ideal for older
students.
BIC KidsThe BIC Kids range brings a world of colour to life. Check out the range of coloured pencils, glitter glues, mini markers and plastidecor colouring crayons, which can be sharpened and erased like a pencil!
Kids & licensedproducts
Licensed stationeryWe have a complete range of licensed stationery featuring all the latest licenses including Dora The Explorer, Ben 10, Mariposa, Cars, Wall-E, Pooh and Batman. Check out the cute clip-on book lights – ideal for a little late-night reading!
28
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MapedYou’ll love these ergonomic,
intelligent, ultra-modern
products specifi cally designed
for the user. The school range
includes pens, coloured
pencils, erasers, sharpeners,
scissors and pocket staplers.
Check out the new rollerball
and retractable pens in packs
of four exclusive to Woolworths.
FoohyFoohy’s wicked range of
products include pens,
pencils, scented erasers,
and the unique Fooz
Lava action rulers and
sharpeners. The range is
fun, colourful and bright
so sure to funk up your
pencil case!
OMGPut a new spin on your stationery with the new and exclusive OMG
range. There are two styles per item to cater for both boys and girls. The range includes book labels, pencil cases, writing sets, eraser sets and
metallic notebooks.
Fun stuff!
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Lunch box ideas• Try making tiny cheese, carrot
and zucchini muffi ns – kids
love smaller servings and it’s
a great way to get them to eat
their vegies!
• Sushi rolls aren’t just for big
people – try avocado, cheese,
cucumber and lettuce. Put nori
sheets on the shopping list and
make it the night before.
• Pita pockets are the easiest
of all – chicken, avocado and
tomato chutney is extra yummy.
• Cut a bread stick into large
pieces and fi ll with cream
cheese, thick slices of fresh
pear (brush with lemon juice
to prevent browning), roughly
chopped raw almonds, carrot
matchsticks and sultanas.
SmashMake lunch fun with Smash’s huge range of highly appealing insulated lunch bags and bottles that are bound to suit all of your children’s back-to-school needs. Available in a variety of bright designs to cater for all age groups.
Sistema HappySend your kids back to school feeling happy with the Woolworths exclusive range of Sistema Happy lunch bags, boxes and bottles. The lunch boxes are dishwasher- safe, freezer-safe and contain a tight sealed lid so your children’s lunch will always remain fresh!
1
2
3
4
5
8
Lunch boxes/ bags & drink bottles30
1. Smash Cold Box 2. Smash Junior Case & Bottle 3. Smash Double Decker Box 4. Smash Junior Case & Bottle
5. Smash Insulated Bottle 750ml 6. Smash Cold Box 7. Sistema Happy Lunch Bag with Bottle 8. Sistema Happy
Klip It Lunch Box 2L 9. Sistema Happy Drink Bottle 350ml 10. Sistema Happy Klip It Lunch Box 1.2L
FRE0109p023-032btsR.indd 30FRE0109p023-032btsR.indd 30 25/11/08 7:51:47 AM25/11/08 7:51:47 AM
Smash Backpacks are the fi nal thing you need to provide your kids with a fresh start to the new year. Available in varying designs, they have a spacious
main compartment with double zips, additional side pocket storage, zippered front pocket, internal pocket
and organisers with storage for an MP3 player, adjustable straps — and they can also fi t in an A4
binder! What more could you want?!
Quick & easy school lunches• Make a delicious chicken pocket bread – combine shredded cooked chicken with avocado, sliced cucumber and sliced boiled egg. • Always have Lebanese bread, falafel, hummus and tabouli in the fridge. All of these ingredients can be bought at Woolworths supermarkets and put together in the morning.• Grab some small white bread rolls from the Woolworths bakery section and fi ll them with coleslaw and sliced lean beef or lamb from the deli section.
Happy Junior Backpack
The Happy Junior Backpack has been designed to fi t securely on a younger child so it doesn’t
overload them or put strain on the lower back. It’s just the perfect size for your Sistema Happy lunch box and bottle but there’s still enough room for a
book and a pencil case.
10
7
6
9
WOOLWORTHS EXCLUSIVE BONUS WITH ALL SMASH LUNCH BAGS
Reusable Freeze Gel Freeze overnight and then place in a lunch bag to keep
food and drinks cool throughout the day!
Backpacks
Smash Backpacks
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STY
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32
Inject some colour into your school bag with
the fun, bright colourful range of Marbig ColourHide notebooks and folders. With
a rainbow of colours and a variety of sizes,
there is something for every subject!
Folders & notebooks
FUNKY FASHIONDitch your old worn folders
and notebooks and head
back to school with Marbig’s
fashionable Lever Arch
Folders, 2 Ring Binders,
Display Books, Notebooks
and Pencil Cases. There are
four different designs in the
range for you to choose from.
FRE0109p023-032bts.indd 32FRE0109p023-032bts.indd 32 18/11/08 1:53:14 PM18/11/08 1:53:14 PM
selection made easy
SNACKATTACK
Most kids come home from school with a hungry tummy.
A healthy afternoon snack can help their concentration when it’s homework time! Go to the
top of the class with the range of Woolworths Select Yoghurt.
LLooking for a low-fat snack for the kids that tastes great? Woolworths Select Twinpack
Yoghurt contains no artifi cial fl avours, colours or preservatives, is a great source
of calcium and contains acidophilus and bifi dus cultures. Thick and creamy, it’s
available in fi ve delicious fl avours: choose from Strawberry, Peach Mango, Vanilla,
Passionfruit and Forest Fruits.
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34
STAYING FOCUSED
Keeping kids focused on schoolwork can be a tough gig. Sometimes the answeris in the right foods and proper eatinghabits. Dr Rosemary Stanton reports.
IIt doesn’t take a rocket scientist to
recognise that a child’s attention falters
when they’re hungry. Studies fi nd that
exam results go down when students
skip breakfast and concentration levels
fall just before lunch. Here are some tips to
help your kids stay focused.
Brain foodsPrevious generations dubbed fi sh as ‘brain
food’. Research shows that the omega-3 fatty
acids in fi sh are vital for brain structure and
function. A new study of 396 Australian
6-12 year-olds reports improvements in
learning and memory with extra omega-3s.
Action: Once a week, serve fi sh for dinner
and also pop a small tin of tuna or salmon
in the lunch box occasionally.
IodineNew research shows intake of iodine is low in
most states of Australia. Iodine is vital during
pregnancy and the fi rst year of life when a
baby’s brain is developing. Defi ciencies lower
IQ levels.
Until recently, iodine from dairy disinfectants
ensured an adequate intake. Milk itself
remains a source of iodine, but we need more.
Tasmanian studies found that using iodised
salt in bread provides enough iodine for young
children, although pregnant women will require
a supplement. We’re not suggesting you
add salt to everything, but when you do use
salt, make sure it is iodised. Sea salt is not a
source of iodine.
Action: Serve kids sushi as the nori (seaweed)
is a good source of iodine.
VitaminsThe 13 vitamins we need are found in our
vegetables, fruits, wholegrain breads and
cereals, meat, fi sh, poultry, eggs and dairy
products. Vitamin B12 is essential for nerve
cells. It’s found only in animal products such
as meat, fi sh, poultry, milk and eggs so
children who do not eat these foods are at
risk of defi ciency.
Action: If you use soy beverage, check the
label and choose one with added vitamin B12.
Energy boostersThe best energy boosters are carbohydrates,
although not all carbs are equal. Choose
healthy carbohydrates, such as wholegrain
cereals (rolled oats, muesli, Weetbix or Vita
Brits), wholegrain breads, fruit (any kind), pasta
or brown, polenta or cracked wheat in foods,
such as tabbouli.
Action: Make sure every meal and snack
has healthy carbs.
Breakfast & lunchTeachers can pick the kids who skipped
breakfast because their focus dissipates
rapidly during the morning.
Action: Make it a house rule that no-one
leaves home without breakfast. A bowl of
a healthy cereal with a sliced banana and
fat-reduced milk is fi ne. Or have an egg on
multigrain toast. When time is tight, whip up
a quick smoothie or grab a yoghurt and a
piece of fruit. Afternoon fatigue sets in if lunch
is too big or too small.
Action: Sandwiches and fruit will keep
children going for the afternoon.
Healthy snacksStudies in the UK reported that some
children’s concentration takes a nose dive
after certain colourings and a preservative that
is often used in drinks. Check labels and avoid
colourings 102, 104, 110, 122, 124 and 129
and preservative 211.
Action: Make healthy snack choices with
fresh fruit, yoghurt or wholegrain toast. For
drinks, choose water or fat-reduced milk.
kids health
Dr Rosemary Stanton
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1 litre tubs available in Lemon Lime and Passionfruit.
125mL twin packs available in Tropical Fruits, Passionfruit and Mango. Also available in Chocolate Gelato.
For more information please contact Gelativo on 1300 721 105 or visit our website: www.gelativo.com
Refresh Your SensesAt Gelativo, we use only the fi nest natural ingredients
and real fruit to create mouthwatering sorbets that are fat free, dairy free and gluten free.
GELATIVO_276x206_F.pdf Page 1 24/11/08, 4:19 PM
woolworths fresh promotion
THOUGHTFUL GIVINGS
Summer is the perfect timefor creating impressive floral
bouquets as the most vibrant flowers are in full bloom.
NOTE TO SELF: Add a little cheer to to someone’s day with the perfectgift available at Woolworths and Safeway supermarkets nationally.
FFlowers are the perfect way
to say thank you. A bouquet
of flowers shows affection,
nurturing or love for the
intended. Mixing vibrant
multi-coloured blooms and fabric patterns
is the look this summer. Carnations will be
abundant this season and are making a great
come back on the floral fashion scene. They
look best in hot Latin shades of red, pink or
orange and are a great longlasting flower.
TIPS Carnations mix well with various ferns
or baby’s breath.
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CRAZY CATERPILLAREnjoy an afternoon snack with this not-so-creepy crawly.
fresh food kids
Woolworths fresh 37
✃
SHOPPING LIST✽ Select Tuna Chunks in Spring Water✽ Mayonnaise✽ Mountain or lavash bread✽ Grated carrot✽ Shredded lettuce✽ Cucumber✽ Grape tomatoes✽ Sprouts
WHAT YOU’LL NEED:✽ Chopping board and a knife✽ A grown-up to help you cut up the ingredients
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38
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How to make it:
1Mix a small can of tuna (see Note) with a
little mayonnaise (see Note) until creamy.
Pile along one side of the bread.
2 Top with grated carrot, and shredded
lettuce. Roll up fi rmly and cut into 3cm
lengths. Arrange in a caterpillar shape on a
plate (see Note).
3 To make legs: cut a piece of cucumber
into quarters and then slice (about 5mm
thick). You’ll need 2 legs for each piece (each
quarter will be a leg) and place one piece on
each side of each body part.
4 Make 2 holes in a grape or cherry tomato
using the end of a bamboo skewer. Insert
2 pieces of cucumber skin as antennas.
Sprouts can be added for grass.
✃fresh food kids
Note: ✽ You could also use canned salmon
or boiled egg or one of the deli meats
like ham, chicken, turkey, corned or
roast beef.
✽ Use cream cheese instead
of mayonnaise.
✽ Stand the rolls on the cut side so
that you can see the different colours
of the fi lling.
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From a good Italian family.
The Woolworths Select range of antipasto products are
sourced from the fi nest produce in the Mediterranean.
Like these beautiful Cerignola olives, mild with a sweet
taste, they’re perfect on a platter for entertaining.
The Woolworths Select range of antipasto products are
sourced from the fi nest produce in the Mediterranean.
Like these beautiful Cerignola olives, mild with a sweet
taste, they’re perfect on a platter for entertaining.
WC5177-11.pdf Page 1 9/9/08, 4:03 PM
woolworths xxxxxxxxx
SUMMER NIGHTSNothing beats a relaxed meal with your favourite drop of wine and a long chat with friends on a warm summer’s evening.
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Woolworths fresh 41
entertaining
Lemon & oregano marinated split chickenPreparation: 20 minutes (+ 30 mins
marinating time) Cooking: 1 hour Serves: 4
1.6kg free range chicken
¼ cup extra virgin olive oil
1 lemon, fi nely grated rind and juice
¼ cup oregano leaves, roughly chopped
2 garlic cloves, crushed
sea salt fl akes
freshly ground black pepper
1 Preheat oven to 200°C or barbecue oven
to medium. Place chicken on a chopping
board, breast-side down. Using a sharp knife
or poultry shears, cut along both sides of the
back bone, remove and discard. Turn chicken
over and make a few slashes through skin and
into meat. Place chicken into a large heatproof
ceramic dish.
2 Combine oil, lemon rind and ¼ cup of
lemon juice, oregano leaves and garlic
in a jug. Pour over prepared chicken. Season
with salt and pepper. Stand for 30 minutes, if
time allows.
3 Roast chicken for 1 hour or until cooked
through. Stand for 10 minutes before
cutting into serving-size pieces and arrange on
a platter. Drizzle with pan juices. Serve.
variation:Spicy barbecue marinade
Combine ⅓ cup barbecue sauce, ¼ cup
tomato sauce, 2 tbs sweet chilli sauce,
1 tbs Worcestershire sauce, ½ tsp Tabasco
sauce, 2 tbs brown sugar and 2 crushed
garlic cloves. Use in place of the lemon and
oregano marinade.
Or try it with lamb
Using a sharp knife, carefully cut bones from a 2kg
leg of lamb and discard bones. Make deep cuts
in meat on the underside, so meat lays fl at. Place
in prepared pan, skin-side up. Pour marinade over
lamb. Stand for 30 minutes, if time allows. Roast
lamb for 45-55 minutes for medium rare or until
cooked to your liking. Stand for 10 minutes before
slicing. Serve drizzled with pan juices.
Crunchy green saladPreparation: 15 minutes Serves: 6
1 green oak lettuce, leaves removed
1 bunch watercress, sprigs removed
1 large fi rm ripe avocado, cut into
thin wedges
1 large Lebanese cucumber,
thinly sliced
2 celery sticks, thinly sliced
1 Combine lettuce, watercress, avocado,
cucumber and celery in a large bowl.
Toss until combined. Cover with plastic
wrap and refrigerate until required. Add
dressing just before serving.
Maple syrup dressingPut ¼ cup maple syrup, 2 tbs red wine
vinegar, 1 tbs extra virgin olive oil in a
screw top jar. Season with salt and pepper.
Secure lid and shake until well combined.
Lemon & sesame dressingPut ¼ cup lemon juice, 1 tbs vegetable
oil, 1 tsp sesame oil, 2 tsp brown sugar,
1 tsp fi nely grated fresh ginger and 1 tsp
toasted sesame seeds into a screw top
jar. Season with salt and white pepper.
Secure lid and shake until well combined.
FRESH TIP: If you prefer, ask the
Woolworths Meat department to
debone the leg of lamb for you.
Creamy basil potato saladPreparation: 15 minutes
Cooking: 10 minutes Serves: 6
1kg baby washed potatoes, thickly sliced
4 rindless rashers bacon, cut into thin strips
1 cup basil leaves, fi rmly packed
2 tbs grated parmesan
2 tbs toasted pine nuts
2 garlic cloves, crushed
½ cup light sour cream
⅓ cup whole egg mayonnaise
1 Place potatoes into a large saucepan and
cover with cold water. Place over high
heat and bring to the boil. Reduce heat to
medium and simmer for 4-5 minutes or until
potatoes are just tender. Drain and rinse under
cold water. When cold, place in an airtight
container. Refrigerate.
2 Place bacon in a non-stick frying pan over
medium heat. Cook, stirring often, for
8 minutes or until bacon is crisp. Transfer
to a plate lined with paper towel. When
cold, place in a small airtight container
and refrigerate.
3 Process basil leaves, parmesan, pine nuts
and garlic in a small food processor until
a thick paste forms. Add sour cream and
mayonnaise. Process until smooth. Spoon
into an airtight container and refrigerate. When
ready to serve, fold most of the bacon through
potato. Drizzle basil mixture over potato and
sprinkle with remaining bacon.
NUTRITIONAL VALUE
per serve: 11g protein, 23g fat (6.5g saturated
fat), 28g carb, 5g dietary fi bre, 1505 kJ (360 Cals).
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42
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Crusty bread sticks with dipsPreparation: 30 minutes Serves: 6
1 crusty bread stick
Greek feta dip
200g feta cheese, roughly chopped
1 garlic clove, crushed
¼ cup lemon juice
2 tbs extra virgin olive oil
¼ cup dill sprigs, fi nely chopped
1 tbs fi nely chopped chives
Spicy Mexican dip
1 avocado, halved and stone removed
2 tbs lime or lemon juice
200g crème fraiche or sour cream
½ cup semi-dried tomatoes,
fi nely chopped
1-2 tbs pickled sliced jalapenos,
fi nely chopped
¼ cup coriander leaves, fi nely chopped
1 To make Greek feta dip: process feta,
garlic, lemon juice and olive oil in a small
food processor. Pulse until thick and smooth.
Transfer to a bowl. Add dill and chives. Stir
until well combined. Cover with plastic wrap
and refrigerate until required.
2 To make Spicy Mexican dip: Scoop
avocado fl esh into a bowl. Add lime
juice and mash with a fork until smooth. Add
crème fraiche or sour cream and stir until
well combined. Add tomato, jalapenos and
coriander and stir until just combined. Season
with salt and pepper. Cover with plastic wrap
and refrigerate until required.
3 Slice crusty bread stick into 1cm-thick slices
and place on a serving platter with dips.
NUTRITIONAL VALUE
per serve: 11g protein, 34g fat (16g saturated
fat), 22g carb, 2g dietary fi bre, 1845 kJ (440 Cals).
Marinated mushroomsCombine ¼ cup vegetable oil, ¼ cup
lemon juice, 2 tbs honey, 1 tbs hoisin
sauce, 1 tsp sesame oil, 2 crushed garlic
cloves and 1 tbs fi nely chopped chives in
a bowl. Add 300g brushed and trimmed
small cup mushrooms. Stir to coat with
marinade. Cover bowl with plastic wrap
and refrigerate for 1 hour or overnight if
time permits.
TOP TIP: You can make a quick
entertaining spread by popping into
your local Woolworths Delicatessen:
• The South Cape range of Trilogy Club
cheeses is a visually appealing trio of
three cheeses in a layered wedge format.
• Semi-dried tomatoes, vine leaves *
and artichokes * are available at the
delicatessen counter.
• Serve with Wattle Valley Chunky Dip
Basil, Wattle Valley Chunky Dip Chilli
Red, Jindi Brie and Jindi Camembert.
* Available at selected Woolworths supermarkets.
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Woolworths fresh 43
woolworths xxxxxxxxxentertaining
20g butter
2 tbs honey
120g punnet fresh raspberries
2 large peaches, stone removed,
roughly chopped
125g butter, softened
½ cup caster sugar
1 tsp vanilla extract
2 eggs
1¼ cups self-raising fl our
½ cup almond meal
½ cup milk
thick cream & extra raspberries, to serve
1 Preheat oven to 180°C. Grease and line
a 20cm cake pan with baking paper. Melt
butter and honey in a microwave-safe jug on
high for 20 seconds or until butter is melted
and mixture is bubbly. Stand for 1 minute.
Pour honey mixture into prepared pan and
tilt to evenly cover.
2 Sprinkle raspberries and chopped peaches
evenly over honey mixture. Using electric
beaters, beat butter, sugar and vanilla until light
and creamy. Add eggs, one at a time, beating
well after each addition. Add fl our, almond
meal and milk. Using a large metal spoon
gently stir until well combined.
3 Gently spoon batter over fruit in pan. Using
a fl at-edged knife, spread batter evenly.
Bake for 1 hour or until a skewer inserted into the
centre of comes out clean. Stand for 10 minutes
before turning onto a wire rack to cool completely.
Serve with cream and extra raspberries.
TOP TIP: If fresh raspberries are not
available you can use 1 cup of partially
thawed frozen raspberries. Instead of
fresh peaches, use a 400g can sliced
peaches. Drain peaches well and pat
dry with paper towel then roughly chop.
Peach & raspberry upside down cakePreparation: 15 minutes Cooking: 1 hour Serves: 8
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quick & easy
SUMMER TREATSThere’s nothing like the taste of summer fruits to satisfy your sweet cravings in the warmer months. Woolworths Select has just the thing!
Banana splitFor a tasty twist on a traditional banana split, halve a banana lengthways and serve with ice-cream, toasted fl aked almonds,
chocolate sprinkles and Woolworths Select Banana Topping.
Tropical parfaitChop fresh summer fruits and layer into a glass with Woolworths Select Jelly, your favourite Woolworths Select Yoghurt and fi nish
with Woolworths Select Tropical Topping. What a treat!
44
SELECT TOPPINGSIn addition to the traditional
chocolate, strawberry and
caramel toppings, you’ll fi nd
some fun new fl avours in the
Woolworths Select toppings
range in store now.
BANANA
Kids can’t get
enough of this fl avour
and it contains
no added artifi cial
colours or fl avours.
TROPICAL
Thick and rich,
this fruity fl avoured
topping is delicious
drizzled over a scoop
of ice-cream.
TUTTI FRUTTI
Watch the kid’s eyes
light up as you add
this delicious topping
to a homemade
milkshake for them.
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Woolworths fresh 45
Fruity waffl es & berry thickshakeToast waffl es and top with a scoop of vanilla ice-cream, fresh strawberries and kiwifruit and fi nish with Woolworths Select Tutti Frutti Topping. Serve with a fresh berry thickshake – pour icy cold milk into a blender with a scoop of ice-cream, fresh strawberries
and Woolworths Select Berry Topping and process until frothy.
To serve, pour into a tall serving glass.
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46
DREAM CATCHERFeeling like you need some direction in life? Lacking motivation for change? There are some simple and effective ways to help you achieve your dreams.
HHaving positive goals in life
is wonderful, however,
sometimes it’s tricky
sustaining the drive to
achieve your dreams.
That’s where focus is essential.
Pinpointing what you want and where you
want to be at a certain point in life, means
staying on track, so you actually get there.
Retaining focus requires commitment, but
if the end result is crucial to who you are and
what you really want, it’s worth the effort.
Your target may be part of a big picture
that will take some time - landing your dream
job, a promotion at work, losing weight,
starting a family, owning your own home or
major house renovations.
Along the way there will be more
immediate aims, everyday things, like ticking
off all the jobs on your “to-do” list, cleaning
out the linen cupboard or re-organising the
shed, but the basic tactics you can use to
reach all your goals remain the same.
Firstly, identify your ambitions and be sure
they are clearly defi ned in your mind.
Prioritise, so the most important things are
always at the top of your list – you need to
see the wood AND the trees!
Break down your intentions into bite-sized
chunks, for example, today I just need to
achieve X, Y and Z.
Be realistic about this, expecting too
much too soon could be setting yourself
up for disappointment.
health and wellbeing
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Woolworths fresh 47
Track your successes and dips (from
now on failure is simply not part of your
vocabulary) and learn what makes things
work well and what causes distractions.
Wherever possible, rid yourself of the
distractions, even if it’s just temporarily.
Be organised, plan and remember to enjoy
the journey each and every day – you will
never get another chance to live the moment
you’re in right now.
Living too much for the future could mean
you’re missing out on the present.
Life coach and author Domonique
Bertolucci says, “I often ask my clients to
visualise what they would do if they won
$1 million on the Lotto.”
“It helps to clarify their dreams and
aspirations and identify what they really
want from life.”
In a recent survey, Generation X women
were asked what they would do with a Lotto
jackpot win. Most said they would
free themselves of debt and fi nancially
help their loved ones, but they still yearned
for the fun and excitement to pursue less
serious “one day” ideas.
Compared to men in their 30s to mid-40s
age group, women were 10 percent more
likely to spend it “sensibly”. However, they
were also more likely than men to splash
out on shopping and travel.
The best way of keeping your dreams
alive, says Ms Bertolucci, is to be true to
yourself, be clear about what you want
and do something each day towards
achieving that.
“Stay positive about your life.
A good attitude will attract goodwill
and prosperity.”
“Believing you are a lucky person will
increase your chance of good fortune,”
she says.
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1 honeydew melon for the basket2 oranges, cut into bite-sized pieces5 strawberries, cut into bite-sized pieces1 kiwi fruit, cut into bite-sized pieces1/2 a rockmelon or watermelon, cut into bite-sized pieces
Get an adult to carefully cut a basket with a handle out of the honeydew melon (just like the picture). Scoop out the melon. Put all the cut up fruit into the basket and serve.
For more fun ways to get kids interested in fresh food, go to woolworths.com.au You’ll fi nd easy recipe ideas and tips for healthy eating.
How to make
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