WINTER WONDERLANDd2g5na3xotdfpc.cloudfront.net/uploads/pdf/6113_Fresh-Mag-June-2… · Warm apple pie, expert tips and 15 minutes with the man who grows our delicious, juicy apples

WINTER WONDERLANDQUICK & EASY RECIPES • FRESH FAMILIES • TIPS & HINTS • HEALTH & WELLBEING

ISSUE 40 • JUNE 2009 • www.woolworths.com.au

TINY TREATS

MINI SWEETS FOR ENTERTAINING

THE HOTSPOTEASY ONE-POT WEEKDAY MEALS

HAPPY FEETTREAT YOUR FEET TO SOME TLC

YOUR FREEMONTHLY MAGAZINE

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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!

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Woolworths fresh 3

It’s certainly getting cold out there and as most of us

head indoors to escape the cold, it’s the perfect time to

get together with family and friends to share a delicious

meal, some great conversation and time to just sit back

and enjoy!

So in this month’s Woolworths Fresh magazine, we’ve

put together lots of meal ideas to help you warm up in the

comfort of your own home. There’s quick and easy meals,

one-pot dinners and irresistable tiny treats to indulge your

sweet tooth. From a classic apple pie to a comforting

casserole, using only the tastiest and freshest produce,

they’ll keep coming back for more...and more!

Next month, we’re getting all souped up with a delicious

collection of soup recipes. From ready-in-minutes to a

slow-cooker’s dream, there’s a meal idea for everyone.

Your free July issue of Woolworths Fresh magazine hits the

shelves on June 24. Get in early so you don’t miss out!

Signing off until next time,

the fresh food people

For more simple recipes or to download back issues of Woolworths

Fresh magazine, visit us online at www.woolworths.com.au

winter get-together

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6 Now in SeasonCooking with the fresh flavours

of June.

13 From the Bakery A savoury bread and butter pudding

to warm you up this winter!

14 All about: Apples Warm apple pie, expert tips and

15 minutes with the man who grows

our delicious, juicy apples.

16 What’s for Dinner?Whether it’s a hearty casserole or a

simple pie, these one-pot wonders

will satisfy the whole family.

22 From the FreezerA quick weeknight dinner is easy with

Simplot Ready-to-go Fish Fillets.

CONTENTSJUNE 2009

28 EntertainingTreat your guests to these

irresistable tiny sweets.

35 Fresh FamiliesA how-to guide on turning your

kids into keen little gardeners.

39 Fresh Food KidsGet your kids to eat their vegies

with these funny face frittatas.

42 Health and BeautyAre your feet happy? Treat them

to some well deserved TLC.

46 Quick and EasyThe perfect weeknight dinner

ready in just minutes.

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6

now in season

navel orangesTo buy Navel oranges have a navel-like

depression at their base. Their skin is bright

orange with a slightly ‘pebbly’ texture and they

have a sweet, juicy flesh with very few seeds.

To store Store oranges at room temperature,

out of direct sunlight, for 3-5 days or store in

the fridge for 1-2 weeks.

To prepare Their flesh is easy to peel,

making them great for kids. Cut into segments

and serve, or peel away the skin and break

into segments. If using the zest and juice,

grate away the orange rind before juicing,

taking care to avoid the bitter white pith.

Try this For a fresh winter dessert, cook

rhubarb in a little orange juice and sugar until

tender. Add cubed navel oranges to rhubarb

and heat until just warm, then serve with

natural yoghurt.

Available Australian Navel Oranges are

available from May to November from the

fresh fruit and vegetable department at

your local Woolworths supermarket.

now in seasonHow to enjoy the very best of June’s freshest and finest.

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Spiced oranges & datesPreparation: 5 minutes

Cooking: 15 minutes

Serves: 4

1 cup sugar

¾ cup water

4 Navel oranges, peeled with pith

removed, reserve peel

4 whole cloves

4 slices fresh ginger

2 star anise

1 cinnamon stick, broken

6 fresh or dried pitted dates, halved

¼ cup toasted flaked almonds

Greek-style yoghurt or purchased

custard, to serve

1 Stir the sugar and water in a saucepan

over medium heat until sugar has

dissolved. Add orange peel from 1 orange,

cloves, ginger, star anise and cinnamon.

Simmer for 10 minutes until a syrup forms.

Remove from heat.

2 Slice the oranges into thick rounds

and add to syrup with dates. Set aside

for 20 minutes. Spoon into serving bowls,

garnish with nuts and serve with yoghurt

or custard.

NUTRITIONAL VALUE

Per serve: 3.5g protein, 5g fat

(0.5g saturated fat), 64g carbohydrate,

5g dietary fibre, 1285 kJ (310 Cals).

Woolworths fresh 7


now in season

8

Jerusalem artichoke soupPreparation: 10 minutes

Cooking: 50 minutes

Serves: 4

1 tbs vinegar or lemon juice

750g jerusalem artichokes

1 tbs butter

1 onion, chopped

1 clove garlic, finely chopped

2L Woolworths Select Vegetable or

Chicken Liquid Stock

1 large potato, peeled and chopped

½ cup cream, plus extra for serving

4 slices crusty bread

100g shaved parmesan

1 Fill a large bowl with water and add

vinegar or lemon juice. Peel artichokes,

roughly chop and immediately add to water

so that the artichokes don’t discolour.

2 Melt butter in a large saucepan, add

onion and garlic and cook over low heat

for 5 minutes or until onion is soft. Increase

heat and add well-drained artichokes. Stir

over heat for 5 minutes until golden. Add

stock and potato, bring to the boil, reduce

heat to low and simmer, partially covered,

for 30 minutes or until tender.

3 Cool slightly, then process, in batches,

in a food processor, until smooth. Return

soup to pan, stir in cream and reheat gently

for about 5 minutes. Ladle into serving bowls,

add a little fresh cream and then season with

salt and freshly ground black pepper.

4 Meanwhile toast bread and top with

shaved parmesan. Grill until melted

and serve with soup.

NUTRITIONAL VALUE

Per serve: 25g protein, 27g fat (17g saturated

fat), 38g carbohydrate, 8g dietary fibre, 2100 kJ

(500 Cals).

jerusalem artichokesTo buy Jerusalem artichokes are

knobbly brown vegetables that look

like clumps of fresh ginger. They have

thin brown skin and white flesh that’s

rich and nutty in flavour. With a texture

similar to that of a potato they can be

roasted, boiled, steamed, fried, or

cooked in soup. They are no relation

to the globe artichoke.

To store In a cool, dark place for up

to 1 week. Don’t store in a plastic bag

as they will sweat and deteriorate.

To prepare They’ll discolour quickly

once cut, so drop them into a bowl of

water and lemon juice. Trim away any

pronounced bumps and peel.

Available between June and November

from the fresh fruit and vegetable

department at your local Woolworths.


Woolworths fresh 9

lentils – red, brown & yellowChicken & lentil pilafPreparation: 5 minutes

Cooking: 45 minutes

Serves: 4

2 tsp ground coriander

2 tsp ground cumin

1 tsp turmeric

2 garlic cloves, crushed

2 tbs oil

2 chicken breast fillets, cut into 3cm pieces

2 onions, chopped

1 red capsicum, deseeded and chopped

175g brown lentils

1 cup basmati rice

400g can chopped tomatoes

2 cups Woolworths Select Chicken

Liquid Stock

1 stick cinnamon

2 dried bay leaves

coriander leaves, to garnish

1 Combine coriander, cumin, turmeric,

garlic and 1 tbs oil in a bowl. Add chicken

pieces and mix together well. Set aside for

15 minutes.

2 Heat remaining oil in a large frying pan

and cook chicken over medium heat

until golden. Remove from pan and set

aside. Add onion and capsicum and cook

for 5 minutes until softened.

3 Stir in lentils, rice, tomatoes, stock,

cinnamon and bay leaves. Bring to the

boil and reduce heat to low. Return chicken

to pan, stir well, cover and simmer gently,

stirring occasionally for 30 minutes. Remove

cinnamon stick and bay leaves and discard.

Spoon onto plates and top with fresh

coriander leaves.

NUTRITIONAL VALUE

Per serve: 41g protein, 14g fat (2g saturated

fat), 57g carbohydrates, 11g dietary fibre,

2185 kJ (520 Cals).

Best in Lentils have an earthy and

nutty flavour perfect for soups,

casseroles, rice dishes and curries.

Lentils will double in size once cooked.

Storage Can be stored for long periods

if kept in an airtight container in a cool,

dark place but for best fl avour use them

within one year. When cooked, lentils

will last about 3 days in the fridge or

6 months in your freezer.

To prepare Lentils don’t need to be

pre-soaked and cook much more quickly

than other dried legumes. To cook, rinse

under running cold water and drain well.

Cover with water and boil for about

2-3 minutes. Reduce heat and simmer

until tender.

Available all year around in 500g

packets from the fresh delicatessen at



fresh in store

Saffron shark & potato braisePreparation: 15 minutes

Cooking: 30 minutes Serves: 4

2 cups fish or chicken stock

1 tsp saffron threads

4 sprigs thyme

20g butter

1 tbs extra virgin olive oil

500g baby potatoes, peeled and

sliced 2cm thick

1 leek, trimmed and sliced

1 clove garlic, sliced

800g shark fillet, cut into 3cm pieces

200g truss roma tomatoes, halved

½ cup frozen peas

1 tbs dill sprigs

1 Combine stock, saffron and thyme

in a small saucepan. Bring to the boil

then reduce heat to very low and keep warm.

2 Heat butter and oil in a large frying pan

over medium heat. Add potato, leek

and garlic. Cook for 5 minutes until golden.

Pour over stock mixture and cook for about

5 minutes.

3 Add fillets, tomato, peas and dill. Season

to taste with salt and freshly ground black

pepper. Cover and cook for 20 minutes until

fillets flakes easily with a fork.

NUTRITIONAL VALUE

Per serve: 56g protein, 12g fat (3.5g saturated

fat), 21g carbohydrate, 5g dietary fibre, 1765 kJ

(420 Cals).

sharkTo buy Shark fillet has a sweet, mild

to moderate fresh seafood flavour. With

a medium to firm texture, some pieces

can be quite flaky. Shark fillet is white to

pink in colour and is less oily than salmon

or trout.

Storage Store in refrigerator. Use within

2-3 days.

To prepare Rinse shark in cold water.

Place on a plate covered with plastic

wrap or in a sealed container.

Available Shark fillets are available

from the seafood counter at your local

Woolworths supermarket.

now in season

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veal minceVeal ragu with fettuccinePreparation: 10 minutes

Cooking: 1 hour 15 minutes

Serves: 6

30g butter

2 tbs olive oil

1 onion, finely chopped

1 small carrot, finely chopped

1 stick celery, finely chopped

75g diced bacon


600g veal mince

375ml dry white wine

400g can chopped tomatoes

¼ tsp ground cinnamon

Woolworths Select Fettuccine

and shaved parmesan, to serve

1 Heat butter and olive oil in a

medium saucepan over low heat

until butter has melted. Add onion,

carrot, celery, bacon and garlic.

Cook gently for about 10 minutes

until soft.

2 Increase heat to medium-high

and add veal mince. Stir with

a wooden spoon, breaking up any

lumps, until mince is well browned.

Add ½ cup wine and cook for a

few minutes until evaporated. Stir in

remaining wine, tomato, cinnamon

and season with salt and pepper.

Reduce heat to low and cook,

covered for 45 minutes. Check

occasionally and add water

if needed.

3 To serve, cook pasta in a large

pan of boiling salted water

according to packet instructions

until al dente. Drain well and divide

between serving bowls. Top with

sauce and parmesan.

To buy Ensure the packaging is

sealed properly and the meat

juices aren’t running out. Check

use-by dates on packaging and

use within the timeframe.

To store In original packaging

or in an airtight container on the

bottom shelf of the fridge.

To prepare Remove mince

from packaging 10 minutes prior

to cooking. Break up mince in a

bowl in preparation for cooking.

Time-saver tip Make a big

batch of bolognese or ragu

sauce then freeze portions for

future use in pies, pastas,

bakes or meat loaf. You can

keep in the freezer for up to

3 months.

Available from the fresh meat

department at your local

Woolworths supermarket.

FOR A TASTETHAT’S OUT

OF THIS WORLD.

Gippsland Dairy

Yogurt Twist.Pure indulgent yogurt

with delicious

fruit swirl twists.

BEAD

4067


NEW SENSATION

Give yourself the night off and try something a little different with the range of Woolworths

Chilled Gourmet-style pies from the new bakehouse range.

selection made easy

Whether you’re feeding a family, eating alone or entertaining

friends, our mouthwatering new range of Woolworths Chilled

Gourmet Bakehouse Pies will do the trick! Try our new chef-

developed fl avours, using delicious, chunky home-style fi llings

made with authentic ingredients encased in a light, fl aky pastry

lid and shortcrust pastry base. Available in both single and

family-size, take your pick of Beef and Guinness, Moroccan

Lamb or Red Thai Chicken served alone or with your

favourite vegies.

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SWEET AND SOURBaked fresh everyday at your local Woolworths supermarket, the Sourdough Vienna and Stick loaves are all-rounders at the dinner table.

from the bakery

Best with soups and salads. Sourdough

bread is also delicious served with extra

virgin olive oil, sea salt and a drop of

balsamic vinegar for dipping.

Storage Do not refrigerate. Best stored at

room temperature away from direct sunlight

in a cool and dry place. Fresh bread is

always best consumed on day of purchase.

Tastes like As the name suggests,

sourdough bread has a slightly sour fl avour

and a denser texture than most other types

of bread.

Available from the in store bakery at


* Only available where made in store.

Pizza-style bread & butter puddingPreheat oven to 190°C. Grease a 6-cup ovenproof dish. Cut 8 thick

slices Sourdough Vienna Loaf and butter both sides lightly. Sprinkle

with 1 tsp dried thyme, salt and black pepper and layer into the dish.

Insert 250g mozzarella, sliced, 250g grape tomatoes, halved, 100g

chargrilled capsicum, sliced, ¼ cup sliced black olives and ½ cup

small basil leaves in between the bread slices. Whisk 4 eggs and ⅔ cup

cream together in a jug. Pour over bread and let stand for 5 minutes to

be absorbed. Roughly chop 2 slices prosciutto and scatter over the top.

Bake for 20-25 minutes until golden.

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Woolworths fresh 13

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An apple a day keeps the doctor away and what better excuse is there to bite into

a delicious, juicy red or green apple today?

all about: apples

THE GOOD APPLE

14

HOW TO PEELApples can be eaten with the skin on and only

need to be washed. If a recipe asks for peeled

apples, simply remove using a vegetable peeler.

HOW TO COREAn apple corer removes the centre of the apple

in one piece. Alternatively, quarter the apple and

cut the core out using a small knife.

fast factsDifferent varieties of apples are available at your local Woolworths throughout the year. In autumn and winter, Braeburn, Jonagold, Jonathon, Fuji, Pink Lady and Royal Gala are some of the best picks. Summer apples include the Lady William and the Sundowner. Red Delicious and Granny Smith apples are both available all year round.

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It might be the

weekend but apple

grower Ian Cathels

is in his packing

shed checking on

his apples. There’s no

such thing as a five-day

week here and after a

lifetime in the business,

nothing escapes this 43-year-old orchardist’s

eagle eye as he makes sure his precious crop is

well prepared for the journey to the markets.

As Ian walks through the fruit trees – there

are approximately 140,000 in the apple and

stone fruit orchards – he often stops to sample

the ripening crop in order to judge the right time

to harvest. “You could say I’m quite a fussy

apple eater. It has got to be good,” he says

with a smile. “It’s all about colour and sweetness,

I’m constantly testing.”

The pristine region of Batlow in NSW, at

the foot of the Snowy Mountains, is home to

Ardrossan Batlow Apples the company Ian’s

father David started over 50 years ago. In fact,

there is a block of 1,000 Granny Smith trees

planted in 1965 – the year Ian was born – that

is still producing beautiful apples. “As long as it’s

yielding well, we will keep it going,” he says.

Today, Ian and his brother Rob work together

to grow and supply top-quality apples to the

market — and Woolworths who “want a really

high standard of apple. They visit to see the

crop on the trees in the orchard and of course

they’re on the market floor every day checking

the quality,” explains Ian. Their three orchards

— Ardrossan, Gocup and Woodburn, where

Ian lives with his wife Carol and four children —

cover nearly 115 hectares in this famous apple

growing area and grow seven main varieties

including Royal Gala, Red Delicious, Granny

Smith, Fuji and Pink Lady.

With so many to choose from, it’s hard to

pin Ian down on what makes the perfect apple.

“Everyone likes a crisp, juicy apple,” he says.

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Classic apple piePreparation: 50 minutes Cooking: 50 minutes

Preheat oven to 190°C. Grease a 23cm pie

dish. Process 2¼ cups plain flour, ¼ cup caster sugar, 1 tsp baking powder and

pinch of salt in a food processor. Add

200g cold chopped butter and process

until like fine breadcrumbs. Add 1 egg and

2 tsp iced water and process until a ball of

dough forms, adding more water if necessary.

Remove dough and lightly knead. Divide into

2 portions, one slightly larger than the other.

Wrap and chill for 30 minutes. Peel, core and

slice 5 large Granny Smith apples. Sprinkle

with ¼ cup caster sugar, 1 tbs cornflour, ½ tsp cinnamon and 1 tbs lemon juice.

Roll out larger portion of pastry and line dish.

Fill with apple mixture and dot with 20g extra butter. Brush pastry edges with 1 lightly beaten egg white. Roll out remaining pastry

and cover pie. Press edges together to seal.

Trim excess and cut 3 small vents in the top.

Brush with egg white and sprinkle with extra caster sugar. Bake for 20 minutes then

reduce heat to 180°C. Bake for a further

40 minutes until golden. Serve warm with

cream or ice-cream.

Ian Cathels,

Ardrossan Batlow Apples

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what’s for dinner

THE HOT SPOT Keep warm this winter with these satisfying one-pot wonders.

mondayChicken chermoulaPreparation: 10 minutes

Cooking: 25 minutes

+ 30 minutes standing time

Serves: 4

2 tbs olive oil

2 tbs lemon juice

1 tbs Woolworths Select

Moroccan Seasoning


¼ cup roughly chopped coriander leaves

¼ cup roughly chopped continental parsley

1 tsp sea salt flakes

4 skinless chicken breast fillets

1 bunch baby carrots, trimmed, peeled

steamed rice, to serve and continental

parsley, to garnish

1 Preheat oven to 200˚C. Combine olive

oil, lemon juice, Moroccan seasoning,

garlic, coriander, parsley and salt in a shallow

ovenproof dish. Add chicken and turn coating

well with marinade. Cover and stand for

30 minutes if time permits.

2 Bake chicken for 20-25 minutes or until

cooked through and golden. Serve with

carrots and steamed rice. Spoon cooking

juices over chicken and scatter with parsley.

3 Meanwhile, place carrots into a saucepan

and cover with cold water. Place over a

high heat. Bring to the boil, reduce heat and

simmer for 15-20 minutes or until tender.

16

WINE SUGGESTIONArrogant Frog Rosè is a

fabulous cherry pink rosè with

intense fruit driven aromas and

a smooth fi nish.

FRESH TIPIt’s not always easy to have the family

at every meal together. These meals

can easily be reheated and will taste

even better the next day!

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tuesdayBlade steak casserole with potato topPreparation: 10 minutes


Serves: 4

1.4kg blade steak, boneless

⅓ cup plain flour

2 tbs olive oil

1 brown onion, finely chopped

2 tbs tomato paste

½ cup white wine

400g Woolworths Select Diced

Italian Tomatoes

2 tsp dried thyme

550g washed potatoes, thinly sliced

olive oil spray

20g butter, cut into small pieces

1 Preheat oven to 200˚C. Lightly grease an

8-cup capacity baking dish. Cut steak in

large portions. Lightly coat pieces in flour. Heat

2 tsp of oil in a large non-stick frying pan over

medium heat. When hot cook meat in batches

for 2-3 minutes on each side or until browned.

Transfer to baking dish.

2 Add onion to frying pan and cook for

3 minutes or until soft. Add tomato paste,

white wine, tomatoes and thyme. Stir until well

combined and mixture comes to the boil. Pour

sauce over beef.

3 Arrange potato slices over beef, over-

lapping slightly. Spray with olive oil and

dot with butter. Season with salt and freshly

ground black pepper. Bake for 1 hour or until

potatoes are tender and golden. Serve.

Woolworths fresh 17

variation:Gnocchi topped mini casseroles

Serves: 4

Preheat oven to 200˚C. Spoon casserole

mixture from Blade steak casserole with

sliced potato top recipe (see right) into

4 small ramekins or individual casseroles.

Cover and bake for 40 minutes. Cook

500g fresh gnocchi in plenty of boiling

water for 1-2 minutes or until gnocchi

floats to surface. Remove with a slotted

spoon. Place gnocchi on top of each

ramekin. Sprinkle with ½ cup finely grated

parmesan. Bake for 20 minutes or until

gnocchi is golden and casserole is tender.


what’s for dinner

Asian lamb shanksPreparation: 10 minutes


Serves: 4

4 large lamb shanks

¼ cup plain flour

1 tbs vegetable oil

2 garlic cloves, cut into thin slivers

4cm piece ginger, cut into thin slivers

½ cup Woolworths Select Plum Jam

shredded rind and juice of 1 large orange

2 tbs salt-reduced soy sauce

½ tsp Chinese five spice

steamed Asian greens, to serve

1 Preheat oven to 200˚C. Lightly coat

shanks with flour. Heat 2 tsp oil in a

large deep flame-proof casserole dish over

medium heat. When hot add 2 shanks

and cook for 4-5 minutes or until browned

on all sides. Transfer to a plate. Cook

remaining shanks. Transfer to plate.

2 Add garlic and ginger to casserole and

cook, stirring for 1 minute or until light

golden. Add jam, orange rind and juice, soy

sauce and five spice. Stir until smooth and

mixture comes to the boil. Return shanks to

casserole, turning to coat with sauce. Cover

and place in oven. Cook for 1 hour or until

shank meat is very tender. Serve with greens

on the side and spoon over pan juices.

NUTRITIONAL VALUE

Per serve (not including steamed greens):

32g protein, 7.5g fat (1.5g saturated fat),

32g carbohydrate, 1g dietary fibre, 1340 kJ

(320 Cals).

WINE SUGGESTIONZonin Merlot is a full-bodied

and elegant Italian red, a fi ne

accompaniment to this Asian

inspired dish.

wednesday

18


Woolworths fresh 19

thursdayOcean trout & leek piewith filo toppingPreparation: 15 minutes

Cooking: 40 minutes

Serves: 4

20g Woolworths Select Butter Blend

1 tbs olive oil

2 leeks, trimmed, white part only

thinly sliced

2 tbs plain flour

1 cup skim milk

750g ocean trout, skin removed and cut

into 3cm pieces

¼ cup dill sprigs, finely chopped

5 sheets filo pastry

Woolworths Select Extra Virgin Olive

Oil Spray

steamed peas and sugar snap peas,

to serve

1 Heat butter and oil in a non-stick frying

pan over medium heat. When butter has

melted add leek and cook for 4 minutes or

until soft. Sprinkle flour over leeks and stir until

well combined. Cook for 1 minute and remove

pan from heat and slowly add milk, stirring until

combined. Return to heat and stir until mixture

comes to the boil.

2 Add trout and dill and stir through sauce.

Cool. Preheat oven to 200˚C. Spoon mixture

into a 5-cup capacity baking dish. Place a sheet

of filo onto a flat surface. Cut in half. Spray with

olive oil. Scrunch pastry and place onto pie filling.

Continue with remaining filo. Bake for 30-35

minutes or until pastry is golden and crisp.

Serve with peas and sugar snap peas.

NUTRITIONAL VALUE

Per serve (peas not included): 41g protein, 17g fat

(5g saturated fat), 18g carbohydrate, 1.5g dietary

fibre, 1620 kJ (385 Cals).

variation:Individual ocean trout & leek pies

Serves: 4

Preheat oven to 200˚C. Lightly grease

4 individual pie dishes and place onto

a baking tray. Prepare fish to the end

of step 1 in Ocean trout & leek pie

with filo topping recipe (see right).

Cut 4 sheets filo pastry into quarters,

spray each with olive oil and line

dishes. Spoon in filling and bake for

20-25 minutes or until fish is cooked

through. Serve.

FRE0609p016-021dinRR.indd 19FRE0609p016-021dinRR.indd 19 27/4/09 1:46:45 PM27/4/09 1:46:45 PM

20

dessertPumpkin piePreparation: 15 minutes

Cooking: 1 hour

Serves: 6

600g pumpkin, peeled, deseeded, cut

into pieces

150g Woolworths Select Shortcrust Pastry

Flan Case

2 Sunny Queen Cage Free Eggs

¼ cup brown sugar

2 tbs maple syrup

1 tsp ground cinnamon

½ tsp ground ginger

Pura Double Thick Cream, to serve

1 Put pumpkin into a saucepan and cover

with cold water. Place over a high heat

and bring to the boil. Reduce heat and

simmer for 15-20 minutes or until tender.

Drain. Return to saucepan and place over

heat for 1 minute to dry out moisture. Mash

and cool. You will need 1 cup pumpkin mash.

2 Preheat oven to 180˚C. Put flan case

onto a baking tray. Combine eggs, sugar,

maple syrup, cinnamon, ginger and pumpkin

in a bowl. Gently 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.

WINE SUGGESTIONBaily & Baily Queen Bee Sticky is a luscious and sweet ‘Sauternes’

style dessert wine, serve chilled with

any dessert or cheese platter.

what’s for dinner


fridayVegetable, rice & parmesan piePreparation: 15 minutes

Cooking: 45 minutes

+ 20 minutes standing time

Serves: 6

½ cup arborio rice

2 tsp olive oil

500g small cup mushrooms, sliced

250g punnet cherry tomatoes, halved

80g baby spinach leaves, roughly chopped

¼ small cabbage, finely shredded

3 eggs, whisked

½ cup finely grated parmesan

3 frozen butter puff pastry sheets,

partially thawed

extra egg, whisked

1 Preheat oven to 200˚C. Put rice into a

bowl and cover with cold water. Stand

for 20 minutes. Drain and put into a large

bowl. Heat oil in a large non-stick frying

pan over a medium-high heat. Add half the

mushrooms and cook for 4-5 minutes or

until golden brown. Transfer to bowl with

rice. Cook remaining mushrooms.

2 Add tomatoes, spinach, cabbage,

eggs and parmesan, reserving 1 tbs,

to mushrooms. Stir until well combined.

Join 1½ sheets of the pastry and line a

24cm round pie dish. Fill with vegetable

mixture. Join remaining pastry and place

over filling. Press pastry edges together to

seal and trim excess. Brush with extra egg

and sprinkle with reserved parmesan. Bake

for 40-45 minutes or until pastry is golden

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SEA THE LIGHTA light, no-fuss meal is easy! Simply mix and match your favourite vegies and sides with a delicious fi sh fi llet prepared for you by the team at Sealord.

Sealord Ready-to-cookTeriyaki Fish FilletsFlavoured with a delicious teriyaki glaze,

these fish fillets are ready-to-cook and serve

with your favourite vegies and side dishes.

Just follow the simple directions on the

pack to pan-fry, barbecue, ovenbake or

microwave. Team with some steamed rice

flavoured with peas and lemon, steamed

green beans and roasted cherry truss

tomatoes — all a perfect match for these

no-fuss fillets. Add a coriander leaf for a

gourmet touch!

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from the freezer

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Minestrone

Cook 1 chopped onion, 1 chopped carrot, 1 chopped stalk

celery and 1 crushed garlic clove in olive oil over medium heat

for 5 minutes until soft. Slice a Hans Spanish Style Chorizo, add

to pan and cook until crisp. Stir in a 700g jar tomato passata

sauce and 4 cups water. Bring to the boil, add 2 chopped

zucchini, ½ cup macaroni and a can of cannellini beans.

Simmer for 10 minutes until macaroni is tender. Add chopped

parsley and season to taste. Ladle into bowls. Drizzle with oil

and top with grated parmesan.

Spicy pasta puttanesca Cook 1 chopped onion, 2 crushed garlic cloves, 4 chopped

anchovies, 50g chopped Kalamata olives and 2 tbs capers in

a little oil until softened. Add cherry tomatoes and 100g Hans

Peperilli Sliced Salami, and heat through. Divide cooked pasta

between serving bowls and top with sauce, chopped parsley and

shaved parmesan.

Stuffed tomatoes Cut tops from 6 vine-ripened tomatoes and set aside. Scoop out

the pulp and turn tomatoes upside down to drain. Cook 3 slices

Primo Pancetta, 1 chopped red onion and 2 crushed cloves

garlic in 1 tbs olive oil until tender. Combine with 1 cup cooked

risoni, 1 cup grated mozzarella, 2 tbs chopped parsley and

½ tsp dried oregano. Fill tomatoes with stuffing and sit each into

a medium muffin pan. Replace tops, spray with oil spray and bake

for 30-40 minutes until tender.

simple dinnersTurn a classic dish into a gourmet meal with the strong, hearty fl avours of chorizo, salami and pancetta.

woolworths fresh promotion

Woolworths fresh 23

Look out for these products in the refrigerated aisle at your local Woolworths supermarket.

FRE0609p023primoR.indd 23FRE0609p023primoR.indd 23 23/4/09 6:26:15 PM23/4/09 6:26:15 PM

24


Cooked Australian King PrawnsTo buy They’re full of flavour and caught

from one of the cleanest oceans in the world.

Storage Store in a bowl of ice and water in

the fridge.

When to buy Prawns are available all year, but

are mainly caught between February and June.

To prepare Simply peel and devein to eat on

their own or in a salad. Or cook the prawn in

the shell to keep the juices and flavour inside.

Caught in Western Australia, South

Australia and Queensland.

To buy They are pale in colour with a sweet flavour.

Storage Store in a bowl of ice and water in the

fridge. To freeze, place in an airtight container with

water and freeze for up to three months.

When to buy Available fresh 52 weeks of the year.

To prepare Great on the barbecue: thread onto

skewers and drizzle with olive oil and lemon – serve

with mayonnaise.

Farmed in Queensland.

Fresh Cooked Australian Crystal Bay Prawns

To buy They have distinctive dark-

brown or rusty-orange stripes.

Storage Store in a bowl of ice and

water in the fridge.

When to buy These prawns are

available all-year round, with peak

supplies from February to May.

To prepare They’re often used for

frying and should be cooked in

their shells as they cook quickly.

Farmed in Queensland.

Cooked Farmed Black Aussie Tiger Prawns

FRE0609p024-025sea.indd 24FRE0609p024-025sea.indd 24 23/4/09 4:23:49 PM23/4/09 4:23:49 PM

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KNOW YOURSEAFOODThe family will love these simply delicious seafood meals all year around.

YOUR FREE GUIDE TO AUSSIE SEAFOOD• where it’s from• when to buy it• how to choose • clever tips & hints• how to prepare it• simple recipes• how to store• fresh facts• kid-friendly meals

Prawn frittataPreparation: 15 minutes

Cooking: 25 minutes Serves: 4-6

1 tbs olive oil

450g potatoes, peeled, cut into 2cm cubes

4 green shallots, thinly sliced

650g large cooked prawns, peeled,

deveined, roughly chopped

½ cup frozen peas

8 eggs

¾ cup grated tasty cheese

green salad, to serve

1 Heat oil in a 20cm (base) non-stick frying pan

over medium heat. Add potato and cook for

5 minutes or until tender. Add shallots and cook

for 1 minute. Stir prawns and peas.

2 Preheat grill to high. Whisk eggs in a large jug.

Add cheese and stir to combine. Pour mixture

into pan. Cook for 3 minutes. Reduce heat to

medium-low and cook for a further 5 minutes or

until egg is set on base and sides of pan. Place

pan under grill. Cook for a further 3 minutes or

until cooked through. Cut into wedges and serve

with green salad.

Lobster with brown butter & chive saucePreparation: 15 minutes


2 lobsters

400g angel hair pasta

80g butter

2 tbs finely chopped chives

1 tbs olive oil

watercress, to garnish

1 Remove meat from lobster and slice into

medallions. Cook pasta in a large saucepan

of boiling salted water until just tender. Drain.

2 Put butter into a small saucepan over a

medium-low heat and cook for 4-6 minutes

or until butter turns a rich golden brown. Remove

from heat and stir through chives. Meanwhile,

heat oil in a non-stick frying pan. Add lobster

and cook gently for 2 minutes or until just

heated through. Spoon pasta onto plates,

add lobster and drizzle with sauce. Garnish

with a watercress sprig.

FOR MORE GREAT RECIPES

LIKE THESE PICK UP

YOUR FREE AUSTRALIAN

SEAFOOD BOOKLET IN

STORE AT THE SEAFOOD

COUNTER AT YOUR

LOCAL WOOLWORTHS

SUPERMARKET.

FRE0609p024-025sea.indd 25FRE0609p024-025sea.indd 25 23/4/09 4:24:16 PM23/4/09 4:24:16 PM

what’s happening in june

LUNCHBOX TREATSMamee Monster Rice Sticks are a great new tasting snack ideal for kids’ lunch boxes. Rice Sticks are preservative-, MSG- and Gluten-free and can now be found in the Health and Wellbeing aisle at your local Woolworths supermarket.

The application period for 2009

Fresh Food Kids Community

Grants Program has now

closed and thousands of

community groups across the

nation have applied for a grant

worth up to $5,000.

The aim of the Community

Grants program is to

encourage kids to lead

healthier and more active lives.

The successful applicants will

be notified in August.

For more healthy lifestyle tips

for children visit us online at

www.woolworths.com.au

FRE0609p026-027whatsR.indd 26FRE0609p026-027whatsR.indd 26 23/4/09 10:08:20 PM23/4/09 10:08:20 PM

WINE OF THE MONTHCow Bombie is a range of high quality wines from the

premium Margaret River region in Western Australia.

The wine takes it’s name from a monster surf break off

the coast of Margaret River, WA. The wines are all fruit

driven and express the true flavours that have made

Margaret River one of the world’s great wine regions.

The range consists of a crisp Classic Dry White, a superb

Chardonnay, full bodied Cabernet Merlot and robust

Shiraz. Look out for Cow Bombie instore now! Available in

all BWS, Dan Murphy’s, Woolworths and Safeway liquor

stores. Remember, always drink responsibly!

CONTRIBUTORSWoolworths Fresh Liaison Manager: Nicky Harper

Woolworths Business Manager - Media Integration: Gillian Rogan

Managing Editor: Clarissa DiPietrantonio

Food Editor: Christine Sheppard

Art Director: Aspasia Comino

Production Manager: Neridah Burke

Advertising Production Coordinator: Annalicia Young

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 April 2009. 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 NSW 2015,

ISO 14001 Environmental Management Certifi ed. Paper fi bre is

sourced from certifi ed forests and controlled sources.

FRE0609p026-027whatsR.indd 27FRE0609p026-027whatsR.indd 27 23/4/09 10:09:06 PM23/4/09 10:09:06 PM

entertaining: tiny treats

28

it’s the little things...It’s true, good things do come in small packages and these mini treats areboasting a big burst of fl avour!

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Woolworths fresh 29

Lemon meringue tartsPreparation: 15 minutes

Cooking: 18 minutes

Makes: 6

¼ cup caster sugar

2 tbs cornflour

finely grated rind and juice 1 lemon

⅓ cup water

2 eggs, separated

40g butter

6 Woolworths Select Shortcrust Pastry

Tartlet Cases

½ cup caster sugar, extra

1 Combine sugar and cornflour in a small

saucepan. Gradually add lemon juice

and water, stirring until smooth. Place over

a medium heat and cook for 3 minutes or

until mixture comes to the boil and thickens.

Reduce heat to low and stir for 30 seconds

or until mixture is very thick. Remove from

heat, add lemon rind, egg yolks and butter

and stir until butter has melted. Cool.

2 Preheat oven to 180°C. Place tartlet

cases onto a baking tray and fill with

lemon mixture. Using an electric hand beater,

beat egg whites and a pinch of salt until soft

peaks form. Add extra sugar, 1 tbs at a time,

beating well after each addition until mixture

is thick and glossy.

3 Spoon or pipe meringue onto tartlets.

Bake for 8-10 minutes or until lightly

browned. Stand for 5 minutes before serving.

If you are short of time fi ll the tartlet

cases with Woolworths

Select LemonSpread beforefi nishing with

meringue.



30

Caramel tartsPreparation: 15 minutes

Cooking: 18 minutes

Makes: 12

12 plain chocolate biscuits

⅔ cup sweetened condensed milk

40g butter

2 tbs Woolworths Select Golden Syrup

100g dark chocolate, broken

into pieces

1 Preheat oven to 180°C. Lightly

grease a 12-hole patty pan tray.

Place 3 biscuits onto microwave turntable

and cook for 30-40 seconds until soft.

Gently press into a patty pan, to form a

case. Repeat with remaining biscuits.

2 Combine condensed milk, butter and

golden syrup in a small non-stick

saucepan over medium heat. Stir until

butter has melted, mixture comes to the

boil and forms a thick caramel sauce.

Reduce heat to low and cook, stirring for

1 minute. Remove from heat and cool.

Spoon caramel into biscuit cups. Bake

for 8 minutes or until just set. Cool.

3 Melt chocolate in a heatproof bowl

over a saucepan of simmering water.

Do not let base of bowl touch the water.

Spread chocolate over cold caramel filling

and leave to set.

With just 5 handy ingredientsyou can treat friends to mouth-watering treats like these in nextto no time!


Crème bruleePreparation: 10 minutes

Cooking: 40 minutes + chilling overnight

Makes: 6

300ml thickened cream

⅓ cup pure cream

1 tsp vanilla extract

4 egg yolks

⅓ cup caster sugar

2 tsp cornflour

½ cup caster sugar, extra

1 Preheat oven to 180°C. Lightly grease

6 x ⅓-cup capacity espresso coffee

cups or ramekins. Put both creams and

vanilla into a saucepan over a medium

heat. Bring slowly to the boil. Remove

from heat.

2 Using an electric hand beater, beat

egg yolks, sugar and cornflour in a

large bowl until thick and pale. Whisk

cream mixture into egg mixture until well

combined. Pour into cups and place into

a deep baking dish. Pour enough boiling

water into baking dish to come halfway up

the sides of cups.

3 Bake for 20-30 minutes or until just set.

Carefully remove cups from baking dish

and cool. Cover and refrigerate overnight.

4 Melt extra sugar in a small non-stick

saucepan over medium-low heat,

stirring until dissolved and mixture comes to

the boil. Simmer for 8 minutes or until a rich

caramel colour. Carefully pour over the top

of custard. Stand for 1-2 minutes or until

caramel is set. Serve.


32

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Chocolate moussePreparation: 10 minutes + 40 minutes chilling

Cooking: 5 minutes Makes: 12

150g dark chocolate

½ cup thickened cream

2 eggs, separated

¼ cup caster sugar

1 tbs chocolate drinking powder

1Chop chocolate and place into a

heatproof bowl with half of the cream. Stir

over simmering water until smooth and melted.

Remove from heat, add egg yolks and stir until

combined. Beat remaining cream in a small

bowl until soft peaks form.

2 Beat egg whites and a pinch of salt in

a bowl using an electric beaters, until

soft peaks form. Add sugar, 1 tbs at a time,

beating well after each addition until thick

and glossy. Add a spoonful of egg white

to chocolate mixture and stir through. Gently

fold in remaining egg white and cream. Chill

for 40 minutes until thickened.

3 Pipe or spoon mousse into glasses.

Chill overnight. Dust with chocolate

powder and serve.

FRESH TIPFor an extra choc hit, make chocolate cases

and fill with mousse. Stir 100g chocolate in

a heatproof bowl over simmering water until

smooth. Remove from heat. Using a small

brush, paint the inside of 12 mini paper cases

or silicone moulds. Chill for 10 minutes until

set. Carefully remove chocolate cases and fill

with mousse.

Sticky date puddingsPreparation: 15 minutes

Cooking: 25 minutes Makes: 12

60g pitted dates, chopped

¼ tsp bicarbonate of soda

¼ cup boiling water

60g butter, softened

¾ cup brown sugar

2 tsp vanilla extract

1 egg

½ cup self-raising flour

½ cup thickened cream

1 Preheat oven to 180°C. Grease a 12-hole

mini muffin tray with baking paper. Place

dates and bicarb soda in a heatproof bowl.

Pour over boiling water. Stand for 10 minutes

until soft.

2Using electric beaters, beat 40g

butter, ¼ cup sugar and 1 tsp vanilla

until pale and creamy. Add egg and beat

until well combined. Stir in date mixture and

flour until well combined. Spoon into prepared

tray. Bake for 15-20 minutes or until cooked

when tested with a skewer. Stand for 10

minutes before turning onto a wire rack.

Serve puddings with caramel sauce.

3 To make caramel sauce; combine cream

with remaining butter, sugar and vanilla

in a saucepan over a medium heat. Stir for

2 minutes or until boiling. Reduce heat to

low. Simmer for 1 minute.

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Rockmelon wrapped in prosciuttoPeel and seed ½ a rockmelon and

cut into wedges. Wrap each in a slice

of Primo Prosciutto. Arrange on a

platter and drizzle with an olive oil

and balsamic dressing.

Bruschetta with prosciuttoSlice some crusty Italian-style bread,

and toast or chargrill until golden.

Brush with olive oil and rub with

a clove of garlic. Top with Hans

Prosciutto (Spanish style Sweet

Serrano), baby spinach leaves and

crumbled feta.

Asparagus wrapped in pastramiTrim 2 bunches asparagus and

blanch in boiling water for 1 minute.

Wrap bundles of 3 asparagus spears

in Primo Pastrami. Spray with oil and

cook in a non-stick frying pan over

medium heat until crisp.

Salami & chicken involtiniTop a thin slice of chicken breast fillet

with 2 semi dried tomatoes, halved

baby bocconcini and a basil leaf.

Roll up and wrap in 2 slices Primo

Hungarian Salami and secure with

a toothpick. Brown in a little oil until

golden then bake in a moderate oven

for 10 minutes until cooked through.

that’s a wrapEntertaining is easy with a little inspiration from the Mediterranean.


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MAG060907.pdf Page 1 17/04/09, 12:32 PM

TINY GREENTHUMBSKeen little gardeners can learn alot from their time in the great outdoors. Here’s how.

Woolworths fresh 35

fresh families

GROWING YOUR OWN It’s fun planting seeds or seedlings and

watching them grow, especially if you plan

to eat them. Just like a farmer, you need

to look after your vegie patch or flower

bed, to make sure the plants grow strong

and healthy. And when they’re ready, you

can enjoy the fruits and vegies of your

efforts, by getting mum or dad to help you

prepare them for dinner. And the flowers

will look lovely as a centrepiece in mum’s

favourite vase!

❋35 KIDS AND BUBS Get your kids off the couch and in

touch with nature.

39 FRESH FOOD KIDS Kids — eating vegies is easy with funny

face frittatas.

42 HEALTH AND WELLBEING Mums and dads — take a load off and

treat your feet to some well-earned TLC.

FRE0609p035-037kidshR.indd 35FRE0609p035-037kidshR.indd 35 23/4/09 11:56:26 AM23/4/09 11:56:26 AM

36

kids and bubs

❋ To start a garden, you will need enough space

for digging and planting. Indoors you will need

pots or troughs. For both you’ll need water —

use either a watering can or hose. Always wear

old clothes when working in the garden, as it can

be a messy job. When you’re outside, a sunhat

and sunscreen is always important and don’t

forget to drink plenty of water!

❋ Lots of different seeds and small plants can be

bought from your local Woolworths supermarket.

Once they’re planted, make sure they don’t dry

out, water them regularly (though not too much)

especially if you see the leaves drooping.

GARDENING ISN’T JUST FOR GROWN-UPSYou can grow plants for their flowers, fruit,

vegetables, or just to look nice, all year round,

indoors and out. But, if you’ve ever watched

adults hard at work in the garden, you’ll know

there are tools that could be dangerous unless

handled by experts. Here are some basic rules

that you should follow.

❋ Ask mum and dad for help on caring

for plants – how much water they need,

where they could be planted and when

you can pick them, if they grow fruit or

vegies. The quality of soil is important,

so check with your garden expert

(parents, online or local nursery) to find

out what type of soil the plants you

want to grow need.

❋ Don’t use sharp tools or electrical

equipment. Ask a grown-up to do it for

you. A trowel, small spade and a small

fork are essential tools to begin with.

Many shops sell small garden spades

that are safe and easy to use.

❋ Always wear a pair of tough gloves to

protect your hands.

FRE0609p035-037kidshR.indd 36FRE0609p035-037kidshR.indd 36 23/4/09 11:56:50 AM23/4/09 11:56:50 AM

HOW TO: GROW CARROTSStep 1 You’ll need a spot that has good sun and soft soil.

Dig up the soil and mix in some compost or manure. After

you have raked it smooth, make a little groove in the soil by

running a pencil on its side.

Step 2 Mix the carrot seeds with some sand – this makes

the seed easier to spread. Sprinkle the seed/sand mix along

the groove. Cover with soil and press down gently. Water

using a watering can – it’s important that the water doesn’t

wash away the soil.

Step 3 Now take a flat board or something similar and press

it gently on top of the row – this improves the contact between

the seeds and the soil and helps get the moisture from the soil

into the seed. Feed the plants every two weeks with Yates Thrive

or Aquasol. You can water these over the plants and into the soil.

Step 4 Don’t let the soil dry out. Your seeds will probably

need watering every day. When the baby carrots start to grow

(4-6 weeks), thin out crowded plants so that there’s room for them

to grow big and strong. After about 11 weeks, the carrots should

be big enough for you to harvest. Simply pull them out of the

ground and give them a good wash before eating.

For more fun in the garden visit www.gardengreenies.com.au

DID YOU KNOW?

While we often spend more

time inside in chilly weather,

we all still need to spend

some time outdoors in the

sunshine in winter so we

get vitamin D. This vitamin

is essential for calcium to

be absorbed and that’s

important for children’s bone

growth and development. So

time in the backyard garden

is healthy as well as fun.

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WHAT SHOULD I PLANT?

Most plants will grow well outdoors. You just need to learn if they

prefer shade, full or partial sun. If you have lots of space, rockmelon,

watermelon and pumpkin are easy to grow, but be careful because

they tend to spread across the entire backyard! Outdoor gardening

keeps you in close touch with nature but there are lots of extra hazards

to consider, such as environmental factors (wind, rain, sun, frost) as

well as pests (slugs, bugs, snails, caterpillars and birds) that could eat

into your crop. At your local Woolworths, you can find products which

help protect plants from creepy-crawlies and help them to grow.

Many plants grow well indoors. If you want a small vegie patch or

flower bed and haven’t got space or access outdoors, you could

recycle polystyrene trays or buy window boxes. Tomatoes, herbs,

carrots and even lettuces should grow well in these, provided they

get plenty of sun. Of course, there are lots of lovely flowering plants

that will grow well too.

FRE0609p035-037kidshRR.indd 37FRE0609p035-037kidshRR.indd 37 24/4/09 2:02:42 PM24/4/09 2:02:42 PM

Chicken, mushroom& rocket burgerSplit 4 fresh bread rolls and spread with

mayonnaise. Top with Don Shaved Roast

Chicken, 1 large cooked flat mushroom

and top with rocket leaves.

Creamy chicken, ham & corn piesCook 3 sliced green shallots in a little oil until soft. Add Primo Premium Leg Ham,

shredded and chopped Hans Premium BBQ Roast Chicken. Stir in a can of creamed

corn and a packet 2 minute noodles, broken into pieces. Spoon into small dishes.

Cover with frozen puff pastry and trim off excess. Brush with beaten egg. Bake in a

hot oven for 20 minutes or until pastry is golden.

easy lunchesSick of boring sandwiches? Make every lunch time an occasion with these simple, satisfying ideas.


38

Antipasto tartLine a 20cm shallow pie dish with frozen

shortcrust pastry and trim off excess. Shred

200g Primo Premium Leg Ham and lay over base.

Fill with chargrilled eggplant, roast capsicum,

marinated mushrooms, halved cherry tomatoes

and baby bocconcini. Add dollops of prepared basil

pesto and spray well with olive oil. Bake in a 200°C

oven for about 20 minutes until pastry is golden.


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Eating your vegies can be lots of fun with these little frittatas.

FUNNY FACES

fresh food kids

SHOPPING LIST

❋ Eggs

❋ Milk

❋ Potato

❋ Carrot

❋ Frozen peas

❋ Corn kernels

❋ Grated tasty cheese

❋ Cucumber

❋ Plus vegie bits to make

the faces

WHAT YOU’LL NEED

❋ A muffi n tray, paper

cases, a mixing bowl,

jug, whisk, chopping

board and a knife.

❋ A grown-up to help

cut up the ingredients

and use the oven.

Woolworths fresh 39

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fresh food kids

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Funny face frittata Makes: 12

6 eggs

½ cup milk

1 potato, coarsely grated

1 small carrot, coarsely grated

1 cup frozen peas

¾ cup corn kernels

1 cup grated tasty cheese

Plus vegie bits to make

the faces: cherry tomatoes,

red and green capsicum,

cucumber, small carrots,

and radishes.

1 Ask mum or dad to preheat

the oven to 180°C. Line each

muffin hole with a paper case.

2To make the egg mixture,

break eggs into a large jug

and whisk together with milk.

3To make the vegie mixture,

mix the potato, carrot, peas

and corn in a bowl. Divide vegie

mixture between paper cases.

Then pour egg mixture over the

top and sprinkle with cheese.

4 Bake for 25 minutes until

puffy and golden. Add

vegies to make funny faces

and cucumber or carrot strips

for whiskers.

A N E Y E F O R G O O D F O O D


1 Place 2 frozen Birds Eye Steamed Fish, vent side up, on microwave turntable. Cook on full power (1000W) for 5 minutes.

2 Place 1 pouch of frozen Birds Eye Steam Fresh vegetables beside the fi sh and cook for a further 5 minutes on full power.

3 Arrange vegetables on serving plates, top with fi sh and sauce.

Tip: Serve with steamed rice or mashed potato.

DINNER FOR TWO.

birdseye.com.au simplygreatmeals.com.au

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NOTE TO SELF: Brighten up a winter day with Clover Hill Flowers available at your local Woolworths supermarkets nationally.

INSPIRING IRISThe month of June welcomes Iris into our homes. Iris are best known for their stunning slender stem and brilliant electric blue bloom.

Step 1

Place the vases where they

will be displayed. Then, place

1 stem of Iris into each of the

tallest vases or containers. Select

a tall strappy leaf to compliment

the flower and place into 1 of the

tallest vases or containers. Snip

the stem of the third Iris slightly

shorter than the first 2 stems.

Place this into the centre vase.

Step 2

Snip the stems of the remaining

2 Iris to 3cm above the height

of the remaining vases. Place

the stems into the vases, finishing

off by inserting an interesting

small leaf to the design. For

added ambience, place matching

tea lights around the vases.

What you need:5 stems of Iris

2-3 leaves, assorted

shapes and sizes

5 assorted vases or

containers

2 tea light holders,

optional

Striking but simpleTake 5 slender stems of Iris and

gather a collection of assorted

foliage from your garden. Collect

a few vases or containers of varying

heights and shapes. Position your

collection of vases down the centre of

the dining room table or let them take

centre stage on your mantle piece.

fresh tipIris love being kept

in a cool position. Change

their water every 2-3 days

and re-snip 1cm from the

base of stem on a slight

angle with a sharp pair

of scissors or knife. This

will prolong the lifespan

of the flower.

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42

health and beauty

HAPPYFEETFEEL GREAT AND DO A BIT OF SOLE SEARCHING WITH OUR GUIDE TO HEALTHY FEET.

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Woolworths fresh 43

SHAPE UPAn at-home pedicure is so easy! Just follow these five simple steps.

Shape Nails are made of keratin, one of the body’s toughest

tissues, but they’re still vulnerable to damage – if you have weak

toenails, shape them with a file before you take off any old nail polish

as the existing polish will act like a kind of bandaid ‘support’.

Try Woolworths Select Nail Clippers and Nail File.

Prepare Use a nail buffer to add natural shine and create a smooth

surface for polish. Just don’t overdo it – if you feel it burning, you’re

buffing too much and could cause toenails to weaken.

Soak This is the relaxing part! Soak your feet in warm water for

10 minutes, then towel-dry and use a foot paddle to remove any

excess dead skin on your heels. Slather on a rich moisturiser to

nourish feet.

Colour Wipe off any excess oils or old polish with nail polish

remover, then separate toes with a toe separator. Apply a base coat

to protect the nails and help the enamel stick, give it three minutes

to dry, then apply colour – the trick is to keep blending the polish

with repeated strokes until it appears smooth. A slick of top coat and

you’re ready to go! Try Sally Hansen Extreme Wear Nail Polish and

Woolworths Select Nail Polish Remover 250ml.

Make it last Don’t move until the colour is touch-dry! It’s best

to apply polish a few hours before going to bed so that it has time

to completely set. To keep the colour fresh, reapply top coat every

second day.

T T he statistics speak for themselves: according to the

Australian Podiatary Council (APodC), the average

person walks up to 24 kilometres a day – that’s a

whopping 168 kilometres a week. “The feet really

are the ‘workhorse’ of the body,” says APodC president

Mr Brenden Brown. “What many don’t realise is that if you don’t have

your health – and healthy feet are critical – every aspect of your life

suffers.” A recent survey shows that people are suffering— 63 per cent

of Australians said they had experienced foot pain, but as few as

2 out of 5 do something about it, which can have a negative impact

on overall health.

“If an individual is overweight there is the potential risk of diabetes

and this condition in certain cases can lead to amputations of the very

part of the body we all depend upon – our feet,” says Mr Brown.

So, the message is loud and clear: if you’re tootsies are giving you

trouble, have them checked before it affects your quality of life.

PROBLEM: Dry, cracked heelsSOLUTION: Treat your feet just before you hit the sack.

Slough off dead skin cells with a foot paddle, then slather on a

nourishing foot cream, slip on some cotton socks and your feet

will soften while you sleep.

Try Le Chic Moisturising and Healing Foot Cream.

PROBLEM: BunionsSOLUTION: Don’t wear footwear that’s too tight as it squeezes

your toes out of shape. Bunions can also lead to calluses (thickened

patches of skin) and corns (hardened thickenings that can also be

inflamed). Make sure you’re moisturising daily to keep your feet supple.

Try Woolworths Select Ceramic Pedicure File and Du-It Foot and

Heel Balm Plus.

PROBLEM: TineaSOLUTION: Also called athletes foot, you know you’ve got

this fungal infection if you’re sporting a red, itchy rash in the spaces

between your toes. It’s contagious so you’ll need to use an anti-fungal

ointment such as Canesten or Lamisil. Also because it thrives in

moist areas, thoroughly spray your shower with anti-bacterial cleaners.

PROBLEM: Ridges on nailsSOLUTION: Lightly buff nails with a Woolworths Select

Nail Buffer and paint on a ridge-filling base coat from the

Sally Hansen range.

PROBLEM: Yellow nailsSOLUTION: Nails are porous, so if you wear dark colours all the

time, the pigment in nail lacquer can cause toenails to yellow. Always

use a base coat so that the colour is not in direct contact with your

toenails. Try Sally Hansen Double Duty Base Coat.WO

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STEP THIS WAYWe know, high heels aren’t the kindestshoes for your feet. We’ve all sufferedthrough that intense pain in the balls andheels of our feet from spending too muchtime in heels. Ill-fitting shoes can also dosome damage to your feet with rubbingand chaffing. There are many ways to reduce therisk of heel pain and blisters caused byshoes. Here are just a few;• Wear shoes that fit you properly andthat are actually your size.• Choose shoes with shock-absorbent soles and supportive heels. Stillettosaren’t great for your heels or your back!• Always make an effort to repair or throw away shoes that have worn heels.• Invest in good quality cushions, heelshields and grips to make your feet ascomfortable as possible in any shoe.FabFeet have an extensive range thatcushions and protects sensitive areasto keep you and your feet happy!

health and beauty

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FROSTY FAVOURITESFresh fruity fl avours are a refreshing dessert all year around. Look for these yummy treats in the freezer aisle at your local Woolworths.


Fruit ‘n YogurtBulla Frozen Fruit’ n Yogurt Cups are light and refreshing, with

a delicious creamy taste. They are 97 per cent fat-free and free of

artificial colours and flavours. Bulla Fruit’ n Yogurt is made with real

fruit and fresh yogurt and is the perfect portion controlled cool treat

for the whole family. Endorsed by the National Heart Foundation,

you can enjoy Bulla Fruit’ n Yogurt, without

the guilt. So treat yourself to something

deliciously different.

Enjoy it on its own, or serve it with some

chilled fresh fruit. Available in a range of

delicious flavours including Strawberry,

Raspberry, Mango, Passionfruit, Apricot

and Fruit Salad.FO

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Woolworths fresh 45

Skinny not skimpyDon’t believe a low-fat, no added sugar ice-cream can taste

as good as the real thing? It’s time to try THE SKINNY COW

and see for yourself!

Available in a range of different

flavours in both ice-cream sundae

cups and ice-cream sticks,

you’ll love THE SKINNY COW

because it’s indulgent with a rich,

creamy flavour. It’s also 97 per cent

fat-free, has no added sugar and gets

The Heart Smart Tick!

Perfectly proportioned, you’ll always

have enough to satisfy!

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46

FAJITA FIESTABring home the warm, spicy fl avours of Mexico with a tasty dinner that’s ready in minutes!

WOOLWORTHS SELECT

is making meal time easier for you!

Simply pick up your favourite

ready-to-go Woolworths Select

ingredient and you’re half way

there. From tortillas to pavlova

bases, simply fi nish off with the

fresh ingredients of your choice

and dinner or dessert are done!

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quick and easy

FajitasPreparation: 10 minutes + marinating Cooking: 5 minutes Serves: 4

For Marinade: Combine ⅓ cup lime juice, 1 tbs chopped fresh coriander,

1 tsp dried oregano, 2 cloves garlic, crushed, 2 tsp ground cumin, ½ tsp

Woolworths Select Chilli Flakes and ½ tsp black pepper in a snap-lock bag.

Thinly slice 600g rump steak across the grain, add to the marinade, seal and toss

to coat well. Refrigerate for 30 minutes.

For Guacomole: Scoop 1 large ripe avocado, halved into a bowl and roughly

mash with a fork. Add ½ small red onion, finely chopped, 1 ripe tomato, finely

chopped, 1 garlic clove, crushed, 1 small red chilli, seeded and finely chopped

and extra ¼ cup fresh lime juice and mix well. Season with salt and ground black

pepper. Heat a non-stick or chargrill pan over medium-high heat. Cook meat strips

for about 30 seconds on each side until slightly charred. Remove from pan as they

cook. Warm 8 Woolworths Select Tortillas as per packet instructions. Fill with oak

lettuce leaves, beef strips, grated cheese, guacamole, extra sliced tomato and

onion. Roll up and serve.

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WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC and is used under license by HJ Heinz Australia. WEIGHT WATCHERS for services and

POINTS are registered trademarks of Weight Watchers International, Inc. and are used under license by HJ Heinz Australia. ©2009 Weight Watchers International, Inc. All rights reserved.

Create a meal that’s perfectly to your taste with the new Your Choice™ range. Mix up great combinations that are portion controlled and

low in saturated fat. Main dishes are colour coded gold, sides are silver, and they range from a POINTS® value of ½ for vegetables to

3½ for mains. It’s real food that’s easy to prepare and is now available in your supermarket.

Tonight, it’s your choice.Choose a main. Choose a side.Choose a main. Choose a side.

HNZ0534_F_YC.pdf Page 1 1/4/09, 3:50 PM

12 green grapes 12 red grapes 2 carrot slices

Use a strong piece of nylon thread. For diamonds and rubies, thread the green and red grapes onto the nylon. Don’t forget to add at least two carrot slices in the middle!

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.

Sally’sfruit necklace

WC6229-1_Fresh.pdf Page 1 24/4/09, 9:25 AM

Documents

WINTER WONDERLANDd2g5na3xotdfpc.cloudfront.net/uploads/pdf/6113_Fresh-Mag-June-2… · Warm apple pie, expert tips and 15 minutes with the man who grows our delicious, juicy apples