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ISSUE 48 • FEBRUARY 2010woolworths.com.au
take 5five weeknight dinnerswith just five simpleingredients.
Sweetvalentine
FReSHFOODKiDSB is forBanana
CleveRHintSfrom ourteam ofeXperts
nOw inSeaSOnfreshfeBruaryflavours
Celebrate ChineseNew Year with familyfavourites.
free
aSianinSpiRatiOn
Decadent dessertsyou’ll fall in love with.
Ingredients1 medium whole free range chicken,
approximately 1kg1 bunch bok choy blanched1 red chilli sliced
Method
1. Clean chicken, pat dry skin with kitchen towel, and place on a baking dish.
2. Mix marinade ingredients in a bowl. Brush chicken skin and cavity with marinade and leave for at least 2 hours.
3. Roast chicken in a preheated oven at 200oC/400oF for 20-30 minutes or until skin is golden brown. Turn over occasionally to ensure even cooking, and baste with remaining marinade.
4. Mix dipping sauce ingredients in a saucepan and bring to a gentle boil. Remove from heat. Serve with roast chicken, bok choy and chillies.
Pick up your Chinese New Year recipe booklet in storefor more great recipes.
Marinade3 tbsp Lee Kum Kee Char Siu Sauce1 tbsp Lee Kum Kee Hoisin Sauce2 tbsp soy sauce2 tsp sesame oil
Dipping Sauce2 tbsp Lee Kum Kee Char Siu Sauce1 tbsp Lee Kum Kee Hoisin Sauce1 tbsp water1 tbsp lime juice
Serves: 4
Ingredients1 jar AYAM™ Sago Dessert¼ can AYAM™ 270ml Coconut Milk Light
Method1. Empty jar into bowl, and chill in refrigerator for 10 minutes. 2. Add the Coconut Milk Light, mix and serve.
.
Ingredients250g chicken thighs2 cups water 125g rice vermicelli or egg noodles
2 tbsp vegetable oil
Method1. Combine chicken thighs and water in a saucepan. Bring to a simmer and cover for
20 minutes or until chicken is cooked. Slice chicken and reserve water.
2. Meanwhile, cook noodles according to pack instructions.
3. Heat oil in a saucepan and fry SpicePaste until fragrant.
4. Add coconut milk and water, stir to combine and bring to the boil.
Simmer for 10 minutes.
5. Fill serving bowls with noodles and chicken. Ladle hot laksa over noodles and garnish
with bean sprouts.
1 packet Asian Home Gourmet Singapore
Laksa SpicePaste1 ½ cups coconut milk100g bean sprouts
Ingredients250g chicken thighs2 cups water 125g rice vermicelli or egg noodles
2 tbsp vegetable oil
Method1. Combine chicken thighs and water in a saucepan. Bring to a simmer and cover for
20 minutes or until chicken is cooked. Slice chicken and reserve water.
2. Meanwhile, cook noodles according to pack instructions.
3. Heat oil in a saucepan and fry SpicePaste until fragrant.
4. Add coconut milk and water, stir to combine and bring to the boil.
Simmer for 10 minutes.
5. Fill serving bowls with noodles and chicken. Ladle hot laksa over noodles and garnish
with bean sprouts.
1 packet Asian Home Gourmet Singap
Laksa SpicePaste1 ½ cups coconut milk100g bean sprouts
Ingredients
2kg salmon fi llet in small pieces with
bones removed
120g Valcom Red Curry Paste
2 tbsp squid fi sh sauce
Method
1. Blend fi sh in a food processor at low speed until smooth and sticky.
2. Add red curry paste, fi sh sauce and sesame oil. Blend at low speed until mixed well.
3. Add egg and sugar, continue mixing until very sticky.
4. Add snake beans and kaffi r lime leaves. Mix well.
5. Form mixture into golf-ball-sized pieces and fl atten slightly to form a patty.
6. Shallow fry in hot oil until golden brown on both sides. Serve as a hot
entrée with sweet chilli sauce.
1 tsp Yeo’s Sesame Oil
1 egg
2 tsp sugar
½ cup snake beans thinly sliced
2 tbsp Valcom Kaffi r Lime Leaves
Vegetable oil for frying
GOLDEN ROAST CHICKEN AND SWEET DIPPING SAUCE
WC6877-1.pdf Page 1 2/12/09, 5:07 PM
There’s lots to celebrate this month.
With Chinese New Year and Valentine’s Day
happening all in the month of February, it’s safe
to assume that we could all be lucky in love!
Many of us have a love-hate relationship
with food. Eating is closely linked with our
emotions — as well as our taste buds!
The challenge is that we don’t often
crave what’s good for us! So this month,
Dr Rosemary Stanton gives us some tips
on how to make friends with your diet!
Mums and Dads looking for fuss-free ways
to feed the family? You’re in luck! Check out
What’s For Dinner (p16) to fi nd out how fi ve
simple ingredients can create a family
weeknight feast. Whether you prefer fresh
summer salads, Asian-inspired dishes or
decadent desserts, there’s something for
everyone to enjoy. And remember, you’ll fi nd
everything you need in store at your local
Woolworths supermarket.
Your free copy of March Woolworths Fresh
magazine hits the shelves on February 28.
For more easy, delicious recipe ideas or to
download back issues, visit us online at
woolworths.com.au
the fresh team
lucky in love
Food editor Christine and Nicky having fun planning next month’s Easter recipes.
Clarissa and Nicky ‘helping’ our stylist
at our Valentine’s Day photo shoot.
FRE0210p003edsR.indd 3 10/12/09 9:17:11 AM
Apply now and get a bonus $50 shopping card.#
Things you should know: The Everyday Money Credit Card is issued by HSBC Bank Australia Limited ABN 48 006 434 162. Eligibility criteria, fees, charges, terms and conditions apply. #The bonus $50 shopping card is only available to new approved primary cardholders who apply between 11 January and 31 March 2010 and who make 3 purchases on their credit card by 31 May 2010 (excluding Dick Smith interest free promotions). Your account must be current and not in arrears. The bonus $50 shopping card offer cannot be used in conjunction with any other bonus offer. Allow up to 8 weeks from date of third purchase on your credit card for receipt of your shopping card. *As rated by CANSTAR CANNEX, May 2009.
Visit everydaymoney.com.au or pick up an application in-store.
Simply make 3 purchases on your credit card by 31 May 2010.
WOOL0289-1.pdf Page 1 1/12/09, 3:58 PM
CONTENTSFEBRUARY 2010
6 Now in SeasonFresh flavours of summer.
14 What’s Happening in February
The latest news from your local
Woolworths supermarket.
16 What’s for Dinner?Weeknight dinners with just
five simple ingredients.
25 Our Grower’s StoryMeet the family who farm our
quality ocean trout.
28 From the FreezerEasy entertaining with some
Asian inspiration.
29 EntertainingCelebrate Chinese New Year with
our Asian-inspired dishes.
32 Fresh FamiliesHealthy eating — a love / hate
relationship. Dr Rosermary Stanton
reports.
36 Fresh Food KidsB is for.... Banana and Broccoli.
41 Health and BeautyGet gorgeous for Valentine’s Day.
42 From the BakeryChocolate, nuts and marshmallows
— who can resist rocky road.
45 No Fancy PackagingAn irresistably sweet treat
for your Valentine.
46 All about: PorkKnow your porterhouse from your
mignon with our guide to pork cuts.
FRE0210p005contRR.indd 5 14/12/09 2:06:29 PM
now in season
�
peachesTo buy Look for plump peaches, with no splits or blemishes on their skin.
They should feel slightly heavy for their size, and have a subtle, sweet aroma.
Storage Store peaches at room temperature, in a single layer out of direct
sunlight. Once ripe, they will give a little when cradled in your hand. At this
stage, store in a plastic bag in the fridge for 2-3 days.
To prepare Wash in a bowl of cold water then pat dry and enjoy. If using
in cooking, you may need to peel peaches. To do this, cut a small cross on
the base of each peach. Place in a heatproof bowl and cover with boiling
water. Stand for a minute or until you see skin starting to lift slightly.
Remove from water then peel and discard skin.
Available from the fresh fruit and vegetable department at your local
Woolworths supermarket.
now in seasonEnjoy thE FRESh FlavouRS oF SummER at thEiR vERy bESt.
RecIPe deveLOPmenT & STyLIng christine sheppardPhOTOgRAPhy louise lister fOOd PRePARATIOn julie ballard
Woolworths fresh �
Peach upside-down cakePrep 15 min | Cook 40 min | Serve 8
50g butter
¼ cup brown sugar
3 peaches
125g butter, extra
⅓ cup brown sugar, extra
2 eggs
1 tsp vanilla essence
½ cup self-raising flour
¼ cup almond meal
2 tbs milk
thick cream, to serve
1Preheat oven to 160°C. Melt butter and
pour into base of a 20cm round cake tin.
Scatter over brown sugar. Halve peaches,
remove stones and cut into wedges. Arrange
over sugar and butter.
2Beat extra butter and sugar together until
light and creamy. Add eggs and vanilla and
beat until smooth. Stir in flour, almond meal and
milk until well combined.
3Spoon cake batter over peaches and bake
for 35-40 minutes until cooked when tested
with a skewer. Place a cake plate on top of the
tin and turn over to turn out cake. Serve with
cream.
NutritioNal value
Per serve: 4g protein, 22g fat (13g saturated fat),
24g carb, 1.5g dietary fibre, 1290 kJ (310 Cals).
Peaches are a summer highlight, deliciouson their own or in salads or desserts.Malcolm McleanWoolworths Business Manager - ProduceMalcolm
��
Crisp salmon withorange mayonnaisePrep 20 min | Cook 6 min | Serve 4
2 egg yolks
1 tsp vinegar
¾ cup light olive oil
1 tsp grain mustard
finely grated rind and ⅓ cup
fresh orange juice
salt and pepper
4 salmon fillets - skin on
1 tbs olive oil, extra
salad greens, to serve
1To make orange mayonnaise, place
egg yolks and vinegar into a small food
processor. With motor running, slowly add oil
and process until a thick, creamy mayonnaise
forms. Add mustard, orange rind and juice
and process to combine. Season to taste with
salt and pepper. Set aside.
2Brush both sides of the salmon with extra
oil and season with salt and pepper. Heat
a non-stick frying pan over medium heat and
cook salmon for 2-3 minutes each side or
until done to your liking. Place salmon onto
plates, top with 2 tbs orange mayonnaise
and a side salad.
NutritioNal value
Per serve: 36g protein, 24g fat (4g saturated
fat), 1g carb, 0g dietary fibre, 1520 kJ (365
Cals).
To buy Look for firm fillets that are
of a similar size and thickness for
even cooking. Salmon fillets should
have a red to orange-coloured flesh.
Best in Salmon is a versatile,
mild-flavoured fish and is perfect for
baking, grilling, frying or barbecuing.
Try this Pan-fry 2 salmon fillets,
skin-side down, until crisp, then turn.
Add ⅓ cup teriyaki sauce to pan.
Continue to cook to your liking.
Serve with Asian greens.
Storage Place onto a plate lined
with paper towel. Cover with plastic
wrap and store in the fridge for up
to 2 days.
Available from the fresh seafood
counter at your local Woolworths
supermarket.
now in season
Andrew
For crispy skin, brush skin of salmon filletswith a little oil. Grill, skin-side up first, for
2-4 minutes each side.andrew Goudie
Woolworths Business Manager- Seafood
salmon fillets
cucumberTo buy Cucumbers are a refreshing
vegetable, with a crisp texture and cool taste.
They’re available in a number of different
varieties, all of which can be used raw in
salads, sandwiches and dips. Look for
cucumbers with even-coloured skin.
They should feel quite firm, and be free of
any soft or discoloured patches.
Storage Store cucumbers in the crisper
section of your fridge for 4-5 days.
Available from the fresh fruit and vegetable
department at your local Woolworths
supermarket.
Cucumber picklePrep 10 minutes + overnight standing |
Cook 10 min | Makes 2.5 litres
1 kg Lebanese cucumbers
4 small onions
½ cup salt
water, to cover
2½ cups vinegar
2 cups each brown and white sugar
2 tsp turmeric
2 tsp mustard seeds
1 bunch dill
1Slice cucumbers and onions and place
into a large bowl. Add salt and cover
with water. Stand overnight.
2Combine vinegar, sugars, turmeric and
mustard seeds in a large saucepan.
Stir over medium heat until mixture comes
to the boil and sugar has dissolved.
3Drain cucumbers and add to pan. Bring
back to the boil. Spoon cucumbers into
sterilised jars, layering with dill. Pour over
warm pickling liquid to completely cover.
Seal and store in a cool, dark cupboard.
Cut cucumbers into 2cm-thickslices then scoop out seeds toform cups. Fill with a mix
of tuna, cream cheese and dicedcapsicum. The kids love this after
school snack.Nicky Harper
Woolworths Fresh Liaison ManagerNicky
10
pork scotch fillet steaksTo buy Fresh pork scotch fillet steaks should
have a pale pink colour with an even amount of fat
and be cut 20mm in thickness.
Best in Pork scotch goes well with lots of
flavours especially fruit such as apples. Marinate
steaks for at least 30 minutes before cooking to
allow the flavour to infuse.
Storage Remove from packet or meat tray and
store in an airtight container in the fridge.
Available from the fresh meat department at your
local Woolworths supermarket.
Pork steaks with sautéedcabbagePrep 10 min | Cook 25 min | Serve 4
2 tsp oil
4 pork scotch fillet steaks
50g butter
1 brown onion, thinly sliced
1cm piece ginger, grated
1 clove garlic, crushed
1 tsp caraway seeds
½ small white cabbage, core removed
& shredded
½ small red cabbage, core removed & shredded
½ cup clear apple juice
2 tbs white wine vinegar
salt and pepper, to taste
1 Heat oil in a large frying pan over medium-high
heat. Add pork and cook for 3-4 minutes each
side for medium or until cooked to your liking.
Transfer to a plate and cover with foil. Set aside
for 5 minutes to rest.
2 Meanwhile, heat butter in a saucepan over
medium-low heat. When foaming, add onion,
ginger, garlic and caraway seeds and cook, stirring
often, for 5 minutes until onion is soft.
3 Increase heat to medium-high and add
cabbage and cook, shaking the pan
occasionally, for 5 minutes. Stir through apple
juice and vinegar and season with salt and pepper.
Cook for 2 minutes. Serve with pork steaks.
Pork scotch fillet steak is a greatbarbecue meat. Sear over high heatthen reduce heat and barbecue untilcooked through.Nathan BishopWoolworths Assistant Business Manager - PorkNathan
now in season
FRE0210p006-011nowR.indd 10 11/12/09 2:28:31 PM
Woolworths fresh 11
now in season
To buy Look for deep pink flesh free
from blemishes and with no odour.
Storage Store in the fridge between
1°C and 4°C and on the lowest shelf in
the fridge. Chicken thigh fillets can be
frozen on day of purchase, if desired.
Best in Chicken thigh fillets are
extremely versatile with a mild flavour.
They can be marinated and grilled,
slow-cooked, stir-fried or barbecued.
Try this For satay chicken, simmer
1 cup coconut milk, ¼ cup peanut
butter, 2 tablespoons sweet chilli and
1 tablespoon soy sauce with cooked
chicken thighs.
Available from the fresh in store
delicatessen or meat cabinet at your
local Woolworths supermarket.
Moroccan chicken withlemon and chick peasPrep 5 min + marinating | Cook 35 min |
Serve 4
1 bunch coriander, finely chopped
2 tbs Woolworths Select Moroccan
Seasoning
juice of 1 lemon
8 chicken thigh fillets
1 tbs olive oil
1 red onion, sliced
2 garlic cloves, crushed
420g can Woolworths Select Chick
Peas, drained
2 carrots, cut into chunks
⅓ cup dried apricots
¾ cup chicken stock
2 tbs honey
2 cups couscous
2 cups boiling water
1Combine coriander, seasoning and
lemon juice. Cut each thigh fillet in
thirds and place into a shallow ceramic
dish. Pour over seasoning mixture. Turn
to coat well with mixture. Cover, refrigerate
for 2 hours or overnight.
2Heat oil in a large frying pan. Add
chicken and cook over medium-high
heat for 2-3 minutes each side until well
browned. Reduce heat, add onion, garlic,
chick peas, carrots and apricots. Pour over
stock, any remaining marinade and honey
and simmer for 20 minutes until chicken is
cooked through.
3Place couscous into a large bowl. Pour
over boiling water and stir to combine.
Cover and set aside for 5 minutes. Fluff with
a fork and serve with chicken.
chickenthigh fillets
Chicken thigh fillets are great incasseroles and pies. When slow-cooked,they will be juicier and more tender thanchicken breast.Gillian RoganWoolworths Business Manager- Media IntegrationGillian
woolworths fresh promotion
a fresh look atKeep your cool this month with theserefreshing summer flavours.
summer
Yatron
Check list:Berries
When blueberries are in season, freeze them in
snap-lock bags so you can enjoy them throughout
the winter.
Cucumber
If a recipe requires you to deseed cucumbers,
simply halve lengthways then use a small metal
spoon to scrape out seeds.
Grapes
Grapes are high in natural sugars, making them a
good energy-boosting snack for kids’ lunch boxes.
Mangoes
Mangoes mean summer has arrived and they’re a
good source of vitamin C too. This vitamin is used
by our bodies to help wounds heal.
Melons
Make a refreshing summer salad by combining
cubed watermelon, cubed feta cheese and fresh
mint leaves.
Red onion
Red onions are the sweetest and mildest variety of
onions, and are great thinly sliced raw in salads and
salsas.
Stone fruit
For a great summer salad, combine rocket leaves,
nectarine slices, creamy blue cheese and walnuts.
Tomatoes
Storing tomatoes at room temperature, rather than
in the fridge, will allow them to ripen further and
enhance their flavour.
Celebrate the joy of healthy eatingand entertaining with summer fruitsand vegetables.Yatron YaldaWoolworths Business Manager - Produce
Fresh produce is at it’s best when it’s in season. It’s better quality and bigger value!
Grilled mango with limePrep 5 min | Cooking 5 min | Serve 6
Combine 1 cup thick Greek-style yoghurt,
2 tbs Woolworths Select Red Gum Honey
and 1 lime, rind fi nely grated, juiced
in a small bowl. Cut cheeks from the
6 mangoes and score fl esh into diamonds.
Brush with lime juice and sprinkle with 3 tbs
brown sugar. Place cut-side up on an oven
tray and cook under a hot grill for about
5 minutes until lightly browned. Slice 3 limes
in half. Serve mangoes with a dollop of honey
yoghurt and a lime half.
Refreshing greens• Salanova lettuce Woolworths stocks
a great range of Salanova lettuce varieties
from red and green corals to red and green
butter lettuce. The red butter lettuce is most
popular – it has a striking red-green colour
contrast with a sweet buttery taste.
• 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.
• Fresh tip 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.
Raspberry souffléPrep 20 minutes (+ 3 hours chilling) |
Cooking 6 minutes | Serve 6
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. Using electric beaters,
beat 3 egg yolks and ¼ cup caster 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. Sprinkle 3 tsp
gelatine over ⅓ cup 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. Add
gelatine to cooled custard mixture. Beat 3 egg
whites until soft peaks form. Add remaining
sugar, a little at a time, beating well until thick
and glossy. Beat 300ml thickened cream
until stiff. Reserve a little of the cream and
2 x 125g punnets fresh raspberries,
pureed for serving. Gently combine custard,
egg whites, cream and puree. Divide mixture
between prepared dishes. Refrigerate for 3 hours
or until set. Serve with extra whipped cream
and extra raspberries.
FRESH IDEASFor a refreshing summer idea,
combine small diced Lebanese
cucumbers with natural greek
yoghurt and chopped mint leaves.
FRE0210p012-013ADsumRR.indd 13 14/12/09 2:08:12 PM
what’s happening in february
At Woolworths, we strive to source foods that are better for you.
The new range of Macro Wholefoodsproducts are made from the finest quality ingredients. We’ve ensured that ingredients such as salt, sugar
and fat are kept to a minimum without compromising on taste. From muesli
to chips, nuts and more, these quality natural and organic products are made
for the whole family to enjoy. We understand that making better food
choices is important so you can trust us to provide them for you. Check out
the new range in store now or visit woolworths.com.au for info!
MACRO NOW INSTORE
Looking for soft, luxurious toilet
paper that’s friendlier to the
environment?
Try GreenSoft! Unlike normal
toilet paper, GreenSoft is Tree
Free, and has pioneered leading
edge technology by not using
wood products or traditional
manufacturing methods!
This luxurious 3-ply toilet tissue
has been made out of agriculture
residues such as bamboo, straw,
reed, bulrush and cotton. These
are all renewable sources that are
considerate on the environment
and do not involve chopping
down trees. Properly using these
agriculture residues, instead of
burning them into the air, can
help prevent carbon release and
huge air pollution.
GreenSoft is;
• 100 per cent tree-free
• safe for all toilet systems
• premium 3-ply quality
• biodegradable and has
no fragrances.
When you choose to purchase
Tree-Free GreenSoft 3-ply toilet
tissue, you are demonstrating
your support for the environment
and your consideration for
resources. The next step for
Greensoft is to release a
Tree-Free range of facial tissues,
napkin and kitchen hand towels
to help make the change to
eco-friendly cleaning.
Tree-Free GreenSoft 3-ply
toilet tissue is available from the
personal hygiene aisle at your
local Woolworths supermarket.
GO GREEN
TO EAT VEGEMITE
LEARN A DIFFERENT WAYNNN AA DDDIIIFFFFFFEEERRRREENNTTTT
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The deliciously
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anything, anytime
VEGEMITE, VEGEMITE CHEESYBITE and devices are trademarks of Kraft Foods.
FRE0210p014-015whatsR.indd 14 11/12/09 11:50:59 AM
CONTRIBUTORSWoolworths Business Manager -Media Integration: Gillian RoganWoolworths Fresh Liaison Manager:Nicky HarperManaging Editor: Clarissa Di PietrantonioFood Editor: Christine SheppardArt Director: Aspasia CominoProduction Manager: Neridah BurkeAdvertising 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 2009 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 2009. Colour separations by Sinnotts Bros. Products
featured inWoolworths Freshmagazine are available in all states
in the majority of stores.
Printed by Hannanprint, 55 Doody Street, Alexandria NSW 2015, ISO 14001 Environmental ManagementCertified. Paper fibre is sourced from certified forests and controlled sources.
be rewardedDon’t forget to present your registered and linkedWoolworths Everyday Rewards card whenever you shop,to earn points at Woolworths supermarkets, BIG W, BWSand Dick Smith stores. You can redeem Qantas FrequentFlyer points for all kinds of great products like WoolworthsGift Cards, ipods and much more. For more informationvisit everydayrewards.com.au
selectfruit &
vegetablejuices
Available inthree fresh flavours:Citrus Crush
Tropical PunchVegetable
No added artificialcolours, flavours or
preservatives.
No added sugar.
Good source ofVitamin A.
Made froma delicious andrefreshing blend
of fruit andvegetables, thesenew juices are
perfect for any timeof the day.
Apply for an Everyday Money™credit card between 11 Januaryand 31 March 2010, make3 purchases with it by 31 May2010 and receive a $50 shoppingcard to spend at a range ofWoolworths group stores.Visit everydaymoney.com.auto find out more!
Credit card issued by HSBC Bank AustraliaLimited ABN 48 006 434 162. Eligibility criteria,fees, charges, terms and conditions apply.
At last a cockroach killer that
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no morepests
what’s for dinner
take fiveQuick, easy and delicious.Whip up five fantasticweeknight dinners with five simple ingredients.
mondayTruss cherry tomato tartSome leftover? This is perfect forlunch the next day (see p19 forrecipe).
recipe developmenT & food prepArATion dixie elliottphoTogrAphy mark o’meara STyliST david morgan
Woolworths fresh 17
tuesdayMarinated calamari saladEnjoy a fresh summer salad that’sready in minutes. (see p19 forrecipe).
what’s for dinner
Chargrilled chicken withfresh pineapple and redonionsPrep 10 min + standing time |
Cook 10 min | Serve 4
4 chicken breast fillets
½ cup Woolworths Select Italian Dressing
1 small fresh pineapple, peeled and sliced
1 tbs olive oil
1 large red onion, cut into thin wedges
salad greens, to serve
1Cut each chicken fillet in half through the
centre, forming 2 thin slices. Place into a
shallow ceramic dish. Add dressing and turn
to coat well. Set aside for 20 minutes.
2Heat a barbecue chargrill and hot plate
on medium heat. Cook chicken for 2
minutes on each side or until charred and
cooked through. Cook pineapple on chargrill
for 1 minute on each side.
3Meanwhile, heat oil on hotplate. Add
onion wedges and cook, stirring often until
golden and tender. Layer chicken, pineapple
and onion onto plates, repeating layers. Drizzle
with a little extra dressing. Serve with salad.
wednesday
DreSSeD for SucceSS
Woolworths Select Italian Dressing is
a traditional blend of oil, vinegar and herbs to
give a fresh salad an authentic Italian flavour.
Marinated calamariring saladPrep 10 min + marinating time |
Cook 10 min | Serve 4
1 kg calamari rings
1 cup Woolworths Select Oriental Soy,
Garlic & Honey Marinade or Stir-fry
Sauce
150g green beans
1 tbs olive oil
1 large red capsicum, diced
120g pkt Fresh Cuts Baby Rocket
1Combine calamari rings and half of
the marinade in a bowl. Set aside for
20 minutes.
2Bring a saucepan of water to the boil.
Trim beans and cut in half lengthways.
Cook for 1-2 minutes or until just tender.
Drain and refresh in iced water. Heat remaining
marinade in a small saucepan for 2 minutes or
until heated through.
3Heat a barbecue hotplate or large
non-stick frying pan on medium heat.
Spread oil over hotplate. Drain calamari
rings and cook for 5 minutes or until cooked
through. Remove from heat as soon as they
are cooked and transfer to a bowl.
4Combine beans, capsicum and
rocket and arrange on a platter. Top
with calamari. Spoon over warm marinade
and serve.
Truss cherry tomato tartPrep 25 min + standing time |
Cook 35 min | Serve 4
2 cups Home Brand Plain Flour
125g cold butter, cubed
2 eggs
1 tbs cold water
150g chunky basil with cashews and
parmesan dip
2 x 240g packets truss cherry tomatoes
1Preheat oven to 200°C. Place a baking
tray into oven. Process flour and butter
in a food processor until mixture resembles
fine breadcrumbs. Add 1 egg and water and
process until mixture just comes together.
Turn out onto a lightly floured board and
knead until mixture comes together. Form
into a disc, wrap in plastic and refrigerate
for 20 minutes.
2Roll pastry out between 2 sheets of
baking paper until approximately 35cm
in diameter. Spread dip over pastry, leaving
a 5cm border around the edge. Snip
tomatoes from vine, leaving green stalk
attached. Arrange tomatoes over tart. Fold
edges in towards centre. Whisk remaining
egg and brush over pastry. Sprinkle with sea
salt flakes and freshly ground black pepper.
3Remove hot tray from oven and slide
tart onto tray. Bake for 30-35 minutes
or until pastry is golden and cooked
through. Serve.
We ReCommenD
Home Brand Plain Flour
is a pantry essential.
It’s great for use in both
sweet and savoury dishes
and is great quality for less!
My kids love food that’s colourful and is funto eat. The truss cherry tomato tart is always asuccess at dinnertime and it’s a great way to get
kids to eat their vegies.Nicky Harper
Woolworths Fresh Liaison Manager
We ReCommenD
Woolworths Select Oriental Soy,
Garlic & Honey Marinade or
Stir-fry Sauce is a rich sweet soy
sauce and the perfect partner for
an Asian-style dish.
Nicky
12 deliciousfarm fresheggs ineach box…doesn’t getmore simplethan that.
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WOOL0151-4.pdf Page 1 7/08/09, 5:40 PM
thursdayLamb steaks with saltedcreamy cucumberPrep 20 min | Cook 10 min + 20 mins
standing | Serve 4
3 lemons
1 tbs olive oil
1 tbs Woolworths Select Lamb and
Herb Seasoning
8 lamb steaks or lamb chops
3 large Lebanese cucumbers, trimmed,
thinly sliced
½ cup sour cream
1 Combine juice of 1 lemon, olive oil and
seasoning in a shallow ceramic dish. Add
lamb steaks or chops, turning to coat with
marinade. Stand for 20 minutes.
2 Layer one-third of the sliced cucumber into
a colander. Sprinkle with salt. Repeat with
remaining cucumber. Set aside for 20 minutes.
Rinse under cold water. Drain well and pat
cucumber slices dry with paper towel. Transfer
to a bowl. Stir in sour cream. Cover and
refrigerate until required.
3 Heat a barbecue hotplate or non-stick
frying pan over a medium heat. Remove
lamb from marinade. Cook for 2-3 minutes
on each side for medium-rare or until cooked
to your liking. Meanwhile, transfer marinade
to a small pan and heat on the barbecue until
boiling. Halve remaining lemons and cook
on cut side for 1 minute until charred. Serve
lamb with creamy cucumber, drizzled with hot
marinade and lemon.
fridayTuna and fusilli pasta saladPrep 10 min | Cook 10 min | Serve 4
485g packet fusilli pasta
425g can Woolworths Select Tuna Chunks
in Pure Olive Oil
1 large avocado, diced
4 Roma tomatoes, diced
2 tbs baby capers
¼ cup extra virgin olive oil
1 Cook pasta in a large saucepan of
salted boiling water until just tender as
per packet instructions. Drain and return to
saucepan.
2 Drain tuna and flake. Add to pasta with
avocado, tomato, capers and olive
oil. Season with salt and pepper. Toss to
combine. Serve.
WE RECOMMEND
Woolworths Select Tuna
Chunks in Pure Olive Oil
is delicious in sandwiches,
salads or combined with
sour cream and dill for a dip.
A quick pasta is the easiest way to feed the family.I’ll throw in whatever fresh vegies are in my fridge, toss
with extra virgin olive oil and a sprinkle of parmesan.Clarissa Di Pietrantonio
Managing Editor - Woolworths Fresh magazineClarissa
what’s for dinner
Start withsomething good.
Goulburn Valley Dairy Co. fl avoured milk is now
available in Woolworths.
• Creamy texture anddelicious real taste
• 98% fat free
© 2009 The Coca-Cola Company.‘Goulburn Valley Dairy Co.’ is a trademark of The Coca-Cola Company.
FRE0210p016-021dinR.indd 21 11/12/09 2:24:56 PM
22
woolworths fresh promotion
homebakedEnjoy the tempting aroma of freshly baked breadeveryday with the new range of Scott’s Bakery Home BakeBread. Straight from the freezer to the oven, you’ll neverhave to go without fresh, home baked bread again!Available from the freezer aisle at your local Woolworthssupermarket.
This month, look out for the new and
exclusive range of Scott’s Bakery Home Bake
bread. This delicious selection of traditional
par-baked bread is perfect to keep in your
freezer for family dinners, lunches or for
last-minute dinner guests.
Try these serving suggestions:
• Vienna Loaf and Vienna Mixed Grain Loaf
are perfect for a traditional Club sandwich.
• Slice Half Baguettes into rounds, top with
cheese and grill.
• Halve Petit Pain and finish with pizza
topping and grill.
• White Loaf Cobb is a great all-rounder. Use
it to create a delicious antipasto stack or for
a spinach and cream cheese dip.
• Dinner Rolls, Seeded Dinner Rolls and
Buffet Rolls are great halved and filled with
ham, cheese and asparagus or with a cocktail
Frankfurt for a mini hotdog.
• Toast Turkish Fruit Loaf and serve warm
with butter or cream cheese for morning or
afternoon tea.
Woolworths fresh 23
Breakfast treat Bake Turkish Fruit Loaf according to packetinstructions. Slice through the middle, top with ricotta, washed andsliced strawberries and drizzle with maple syrup or honey. Serve withyour coffee of choice.
On the side Bake Vienna Loaf Mixed Grain according to packetinstructions, slice and serve with a smooth and creamy pumpkinsoup. Or slice a Petit Pain, top with cheese, toast until golden andserve on top of French Onion soup.
Try this Bake a Half Baguette according to packet instructions.Meanwhile, combine softened butter with crushed garlic and finelychopped parsley for a delicious garlic butter spread. Spread on afresh baked baguette.
Table service Dinner rolls and Petit Pain are always a star at thedinner table or for lunches for the kids. Bake according to packetinstructions and enjoy filled with your favourite antipasto such asfresh prosciutto, shaved leg ham, chargrilled eggplant, pitted olives,artichokes, tasty cheese, ricotta and a whole array of deli delights!
Beef that’salways tender.For a restaurant-quality meal at home,
try Woolworths new range of 100%
Australian premium beef.
Grain fed for a minimum of 100 days
and vacuum-packed for freshness,
the marbled meat is tender and juicy.
Whether you choose steaks or a
roast, the Woolworths Beef Always
Tender range is an easy way to
make a meal extra special.
Grain fed for 100 days
Untitled-2 1 14/10/09 12:00:38 PM
Go behind the scenes with the team responsible for our quality oceantrout and pick up some top tips on how to cook it to perfection.
Star of the Sea
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SUPer SaVINGSThis month, we’re pushing back theprice of fresh ocean trout so you canget more value for your dollar. lookout for this great saving and more atyour local Woolworths supermarket.
Ocean trout has a rich, full flavour
Introduce them to it gradually bythat children may find overwhelming.Introduce them to it gradually by
Woolworths Business Manager - seafood
all about: ocean trout
Andrew goudieAndrew
Woolworths fresh 25
26
Niçoise-style saladPrep 20 min | Cook 30 min | Serve 4
500g small washed potatoes
200g green beans, trimmed
4 eggs
splash white vinegar
3 ocean trout fillets, skin removed
olive oil spray
2 baby cos lettuces, leaves washed
and dried
3 truss tomatoes, cut into wedges
½ cup kalamata olives
¼ cup extra virgin olive oil
¼ cup red wine vinegar
2 tsp Dijon mustard
1Cook potatoes in a saucepan of boiling
water for about 10 minutes or until just
tender. Drain and cool. Cook beans in boiling
water for 2-3 minutes or until bright green and
just tender. Refresh under cold running water.
Drain and slice potatoes.
2Place eggs in a small saucepan of cold
water with vinegar. Bring to the boil over
high heat. Reduce heat to medium and gently
boil, uncovered, for 8 minutes. Drain and cool
under cold running water. Peel and quarter.
3Heat a frying pan over medium-high heat.
Spray ocean trout fillets with olive oil spray,
place into pan and cook for 2-3 minutes each
side for medium or until cooked to your liking.
Transfer to a plate and set aside for 5 minutes
to rest. Flake into large pieces.
4Divide potato, beans, egg, ocean trout,
lettuce, tomato and olives between
serving bowls. Shake oil, vinegar and mustard
in a screw top jar until creamy. Drizzle over
salads.
all about: ocean trout
1
2
3
4
5
Tandoori trout parcelsPlace an ocean trout fillet onto a 25cm
square of baking paper and spread top
with a purchased tandoori curry paste.
Wrap up paper to enclose, sealing well.
Place into a frying pan with 1cm water
in base, cover with a lid and bring to the
boil. Reduce heat to a gentle simmer and
cook for 10 minutes. Transfer fish to plates,
drizzle with a little coconut cream and
garnish with coriander sprigs and a wedge
of lemon. Serve with pappadums and a
side salad.
Sensational sides• Creamy polenta, crunchy fries, potato
salad or roasted baby potatoes.
• Creamy white wine sauce, garlic aioli,
mayonnaise or a simple vinaigrette.
• Steamed green vegetables such as peas,
beans, asparagus and Asian greens.
• Refreshing salads and salsas with
tomato, cucumber and crunchy lettuce.
You can add a seasoned breadcrumb
topping or toasted nuts.
How to cookOcean trout is a very versatile product.
It can be fried, chargrilled or barbecued
until golden, steamed, poached or baked,
cubed and threaded onto skewers, diced
and added to pasta or risotto, served hot
or cold, or even sliced very thin and served
raw! The skin is edible and if cooked until
crisp, is delicious and also presents well on
the plate. Don’t overcook the fish, as it will
be dry. It’s best to undercook slightly and
rest for a few minutes before serving as it
will retain heat and cook a little further.
Perfect partnersOcean trout can be partnered by many
flavours. At the most simple all it needs is
salt, pepper and a good squeeze of lemon.
But don’t be scared to try other flavours.
Robust spices such as chilli, cumin and
coriander, olives, soy or teriyaki sauce,
wasabi and sesame seeds.
Ocean trout is ideal all year round being
just as delicious with salad when the
weather is hot or as a pie filling when
the weather is cold.
eople wait for
months for the
chance to have
dinner at
Sydney
restaurant Tetsuya’s and
chances are that many of them order his signature
dish — the confit of Petuna’s ocean trout served with konbu
and fennel.
Awarded three hats by the Sydney Morning Herald’s Good
Food Guide consistently since 1992, Tetsuya Wakuda is a
perfectionist — and a chef who certainly knows his ocean
trout. “We have been supplying Tetsuya since 1995 and are
lucky enough that our fish is his signature dish. “It is actually
branded “Petuna’s Ocean Trout” on the restaurant menu,”
explains Tim Hess, who is the son in-law of owners Peter
and Una and also Petuna’s General Manager of Sales and
Logistics. “As a result of our association with Tetsuya, we
now supply some of the best chefs and restaurants around
the world,” says Tim.
Petuna Seafoods, Tasmania’s largest multi-species seafood
company, also supplies Woolworths with this delicious
fish which is beginning to rival salmon in popularity around
Australia. “Ocean trout has a cleaner flavour and is more
marbled than salmon. I always say like waygu beef which
is the prime beef, ocean trout has a similar position in the
seafood market.” says Tim.
Started 50 years ago by Peter and Una Rockcliff
— ‘Petuna’ is a combination of their first names — the
Bridport-based company is still family run today and raises
their premium grade ocean trout in Macquarie Harbour in
Tasmania’s southwest wilderness. Nutrient-rich fresh tannin
waters from the Gordon River combining with the Great
Southern Ocean flow into the harbour, (which is seven times
the area of Sydney Harbour) creating the perfect environment
for raising ocean trout — and one of the very places left in the
world with such ideal conditions. The result is a fish with rich
marbled flesh, sweet taste, consistent size and high omega-3
levels — 100g of trout contains 3.3mg compared to salmon’s
2.8mg. Low in fat, it’s also a good source of iron, calcium,
selenium and vitamins A, B1, B2, B6 and B12.
Petuna has delivered fresh and frozen seafood to
Woolworths for 15 years. “They’ve always been very
supportive of our company, it’s been very good to exchange
ideas and help each other develop new value added
products,” says Tim. Ocean trout is on the menu at least
once a week at Tim’s place, cooked on the barbecue with a
sprinkle of garlic salt and lemon juice. He loves to cook the
skin until it’s “crispy, almost like pork crackling” but he’s yet
to impart his culinary secret to Tetsuya. “I don’t think he needs
any help from me,” he says with a laugh.
chance to have
hat many of them order his signature
chance to have
Peter and Una
Try PrimoFreeRangeMiddle Bacon
Primo Free RangeMiddle Bacon isnow available at theWoolworths Deli.It’s sourced from free range pigs bred in conditions
that meet animal welfare guidelines.
What’s more, the bacon is traditionally cured and
naturally wood-smoked for full flavour. Perfect for hot
breakfasts and savoury treats such as a classic Bacon,
Lettuce and Tomato Sandwich.
Pick up the recipe withyour Primo Free RangeBacon from your localWoolworths Deli today.
Only available in selected stores.
simple entertainingfrom the freezer
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Get off to a great start this Chinese NewYearwith the Ho Mai range of frozen appetisers.
HO MAI RANGEenjoy the authentic yum cha experience with the ho Mai range offrozen starters. experience the entertainer Pack 1kg, Cocktail Springrolls 200g and mini dim Sims 250g. Bring the authentic taste of asiato your home when entertaining guests or enjoying a family dinner.simply pop in the oven or microwave, heat and serve with dippingsauces such as soy sauce and sweet chilli sauce. available from thefreezer section of your local Woolworths supermarket.
28
CHINESE WHISPERSCelebrate Chinese New Year with these family favourites.
fresh entertaining
Woolworths fresh 29
Chinese prawn and noodle saladPrep 15 min | Cook 5 min | Serve 6
⅓ cup Woolworths Select Soy Sauce
1 orange, rind finely grated and ⅓ cup juice
1 tbs vegetable or peanut oil
2 tsp sesame oil
salt and white pepper
200g dried thin egg noodles
1 carrot, peeled, cut into matchsticks
2 sticks celery, thinly sliced
5 green shallots, thinly sliced
750g cooked Australian Crystal Bay prawns,
peeled, deveined
1 Combine soy sauce, orange rind, orange juice, oil,
sesame oil, salt and pepper in a jug and set aside.
Bring a saucepan of water to the boil. Add noodles and
cook for 5 minutes or until softened. Drain and rinse under
cold water. Place into a large bowl.
2 Add carrot, celery, shallots and prawns to noodles
with dressing. Toss until well combined. Spoon onto
a serving platter.
RECIPE DEVELOPMENT & FOOD PREPARATION DIXIE ELLIOTTPHOTOGRAPHY MARK O’MEARA STYLIST DAVID MORGAN
FRE0210p029-031entR.indd 29 14/12/09 2:11:27 PM
Sesame and garlic beefPrep 5 min + standing time |
Cook 14 min | Serve 6
¼ cup vegetable oil
⅓ cup hoi sin sauce
3 garlic cloves, crushed
2 tsp sesame oil
750g Beef Stir-fry Heart Smart
1 red onion, sliced
1 large red capsicum, deseeded, cut into strips
150g beans, shredded
1 tbs sesame seeds, toasted
1Combine 2 tbs oil, hoi sin sauce, garlic and sesame oil in a large
bowl. Add beef and stir until well combined. Stand for 20 minutes.
2Heat wok over high heat. When hot add 2 tsp oil to cover base
of wok. Add beef in batches and stir-fry for 2 minutes or until
browned, adding more oil if needed. Remove cooked meat to a bowl
before adding more.
3Add onion and capsicum to wok and stir-fry for 1 minute.
Add beans and 1 tbs water. Toss until well combined. Return
beef to wok and toss well to reheat and mix through. Transfer to a
platter. Sprinkle with sesame seeds. Serve.
fresh entertaining
30
My kids love Chinese food asthe ingredients are already cutinto bite-sized pieces. Chopstickscan be fun, if you can copewith the mess!Nicky HarperWoolworths Fresh Liaison Manager
My kids love Chinese food asthe ingredients are already cutMy kids love Chinese food asthe ingredients are already cutMy kids love Chinese food asinto bite-sized pieces. Chopsticksthe ingredients are already cutinto bite-sized pieces. Chopsticksthe ingredients are already cutcan be fun, if you can copeinto bite-sized pieces. Chopstickscan be fun, if you can copeinto bite-sized pieces. Chopstickswith the mess!can be fun, if you can copewith the mess!can be fun, if you can copewith the mess!
the ingredients are already cutinto bite-sized pieces. Chopsticksinto bite-sized pieces. Chopstickscan be fun, if you can copewith the mess!Nicky
Fried ricePrep 10 min | Cook 10 min | Serve 6
1 tbs vegetable oil
4 bacon rashers, rind removed,
shredded
1 red capsicum, deseeded, diced
4 green shallots, thinly sliced
1 cup Woolworths Select Frozen Peas
125g can corn kernels, drained
2 eggs, whisked
4 cups cooked long grain rice
200g can peeled prawns
2 tbs Woolworths Select Soy Sauce
1Heat a wok over high heat. When hot
add oil and swirl to cover base of wok.
Add bacon and stir-fry for 2 minutes or until
golden. Add capsicum, shallots, peas and
corn. Stir-fry for 1 minute.
2Reduce heat to medium and pour
eggs over vegetables. Stir breaking
egg up. Cook for 1 minute or until egg is
just set. Add rice, prawns and soy sauce to
wok and using 2 large spoons toss in wok
until well combined and heated through.
Spoon into bowls and serve.
Chinese broccoli withginger and oyster saucePrep 5 min | Cook 5 min | Serve 6
Combine ⅓ cup oyster sauce, 2 tsp
grated ginger, 1 garlic clove, crushed
and 1 long red chilli, deseeded and
finely chopped (optional) in a jug.
Cut 2 bunches Chinese broccoli
(gai lan) into pieces. Heat a wok over a
high heat. When hot add 1 tbs vegetable
oil and swirl around wok. Add broccoli
stems and cook for 2 minutes or until
tender. Add leaves, sauce mixture and
1 tbs water. Toss until well combined.
Cover and cook for 1 minute or until
greens are tender. Serve immediately.
Coconut jelly with apricotsPrep 15 min + 2 hours chilling time|
Cook 20 min | Serve 6
2 x 400ml cans light coconut milk
1 cup water
2 tbs gelatine
1 cup caster sugar
500g fresh apricots, halved, stone
removed
60g butter
½ cup caster sugar, extra
1 tsp ground cinnamon
½ tsp ground cardamom
½ cup fresh orange juice
1Heat coconut milk in a saucepan over
medium heat for 5 minutes or until hot
but not boiling. Transfer to a jug and cover to
keep warm. Wash saucepan.
2Pour 1 cup cold water into saucepan.
Sprinkle over gelatine. Heat over medium
heat for 3-4 minutes, stirring until gelatine
has dissolved. Pour in warm coconut milk
and sugar. Stir over medium heat until sugar
has dissolved. Remove from heat. Set aside
to cool.
3Pour coconut mixture into 6 small
Chinese tea cups ( ¾ cup capacity).
Refrigerate for 2 hours or until set.
4To cook apricots, heat butter in a frying
pan over a medium heat until melted.
Add extra sugar, cinnamon and cardamom.
Stir until combined and melted. Add orange
juice and apricots. Bring to the boil. Reduce
heat and simmer for 5 minutes or until
tender. Serve with jelly.
fresh families
32
Our first relationship with food is sweetwarm milk, usually provided with lashingsof love. As children grow and develop, they find their parents or carers are happy whenthey eat and anxious when they don’t. So it’s no real surprise that for the rest ofour lives, eating and drinking are closely linked with our emotions as well as ourtaste buds. Dr Rosemary Stanton helps usout with a few tips to help find the balance.
healthy
EATINGA LOVE-HATE RELATIONSHIP
FRE0210p032-035famR.indd 32 11/12/09 11:52:10 AM
Woolworths fresh 33
Guilty pleasuresIt’s difficult not to think of foods as ‘good’ or
‘bad’ because some foods promote health
while others can do more harm than good.
But assigning moral values to foods can lead
to guilt, which helps no one.
Action: Get pleasure without guilt by
checking quality and quantity and then giving
yourself permission to enjoy anything that is
genuinely good – in small quantities. If you
avoid half cold chips, soggy pastry and very
ordinary cakes and biscuits, you will free up
enough kilojoules to enjoy a small serve of
anything that is really top quality.
For example, if you love chocolate cake,
search for a really good slice and give
yourself the pleasure of slowly savouring
every mouthful. Finding a friend to share it
with is even better. Banish thoughts such as
“I shouldn’t be eating this” or you’ll get no
pleasure or satisfaction from the experience.
Swap junk forhealthy snacksGenuine but rumbling hunger is a wonderful
mechanism to tell us when we should eat.
Sadly, the normal instinct to eat when we’re
hungry and stop when we’re full is destroyed
by frequent snacking.
Action: Method 1: To re-instate normal
hunger patterns, eat three moderate-sized
meals a day and skip all snacks.
Method 2: If you can’t manage without
snacks, write out a week’s menu and make
at least half the planned snacks healthy
options such as fresh fruit, a few nuts,
a single slice of toast or a small carton
of yoghurt. Check out healthy ideas at
woolworths.com.au
The lost art of true feastsNo food needs to be banned, but a return
to serving some foods only for special
occasions could put a big dint in the
problem of excess weight.
Action: Get together with friends or
relations and plan a real feast. Spend time
deciding what special dishes you will make
and perhaps cook these dishes together.
Involve the kids and set everything out for a
true celebration. It will be a bit of bother and
it will take time, but it will also provide lots of
pleasure and create great memories. Without
denying yourself true pleasure, you’ll almost
certainly space out such treats and return to
everyday menus in-between the truly special
occasions.
Ditch the guilt• Say no to strict diets and yes to
sensible eating.
• Avoid rigid eating patterns and you’ll
be less likely to suffer a break-out binge
and the subsequent guilt and feelings
of failure.
• Program one special treat into the
weekly menu for each family member.
Keep it small, make sure it’s absolutely
delicious and don’t feel guilty.
• Choose the best quality fruit you can
afford and make it a treat.
• If your diet is healthy 90 per cent of the
time, don’t feel guilty about the occasional
indulgence.
the Right StuFFHave you taken a walk down the health food aisle at your local Woolworthslately? There are many healthy alternatives and allergy-friendly products thatnot only taste great, but are good for you too.
34
fresh families
Did you know?You weigh less in the morning because you breathe outwater vapour overnight.Weight also varies by 1-2kg duringthe day and some women may gain 3-4 kg just before theirperiod. The tightness of clothes around the waist is probablythe best method of checking your weight, but if you reallywant a figures from the scales, weigh yourself at the sametime of day and no more than once a month.
Every day or sometimes?The idea of ‘every day’ and ‘sometimes’ foods works well for
children, but you need to define ‘sometimes’, perhaps as ‘on
Saturdays’ or ‘when we go to the footy’. Otherwise, the average
three-year-old thinks that ‘sometimes’ is right now! The daily menu
should include the basic foods kids need for growth, health and
energy. For more information, visit woolworths.com.au
Move to more activityPhysical activity has two great advantages: it burns kilojoules and
it regulates the appetite. Animals left to roam and eat at will do not
get fat. Put them in a confined space and their appetite-control
mechanism goes haywire. They then eat more and grow fat.
Humans do this too.
Action: For weight control, movement throughout the day is
better than going for a jog or to the gym. So use stairs, park a
bit further away from the school, shops or the station and walk.
Speak to children or colleagues rather than shouting from your
chair or sending an email, stand up and walk around at least every
20 minutes at work or when watching TV. Always stand up while
talking on the phone and make a habit of walking any distance of
less than a kilometre (it’s usually quicker than driving and finding a
parking spot).
Eat foods that are in seasonFoods that are in season have the best flavour. It also helps
our Australian farmers if you buy locally grown produce
(the country of origin for all fresh products is displayed in
Woolworths supermarkets).
Action: Look for words like ‘new season’ on apples, pears and
other fruits, buy Australian products.
Fresh is bestMost people know that fresh is best, but it’s important to teach this
old slogan to our children.
Action: Take children shopping sometimes and give each child
responsibility for choosing some of the fruit and vegetables. If fresh is
not available, go for frozen (for example, great for berries, peas and
other vegetables) or canned, preferably without added salt.
CravingsCravings are common, but contrary to popular belief, they’re not
based on our body’s nutritional needs. Most cravings are for foods
that we have previously associated with good times – for example,
chips, chocolate, cakes and foods we serve at parties or special
occasions – or is something that we have been forbidden.
Action: Avoid strict diets that deny you any favourite foods.
It’s much more sensible to allow yourself to have a small portion
of what you fancy. No one really understands why some women
crave pickles or peaches during pregnancy. As long as it’s not an
unhealthy food, why not allow yourself to have a small portion.
Bans can easily be followed by binges.
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fresh food kids
Try these yummy after school ideas brought to youby the letter B.
B is for...a grown-up to helpyou chop up the fruit.
what you’ll need:
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BANANA SHAKEWHAT YOU’LL NEED: 1 banana, 1 cup cold
milk, squeeze of honey, a blender and an adult
to help you.
HOW: peel the banana and break into
pieces into the blender. add milk and a good
squeeze of honey. Whiz the blender until the
banana is smooth and the shake is frothy.
pour into a glass.
WHAT'S SO GOOD ABOUT
BANANAS: We come in our very own
easy to peel container. We provide
energy and fibre.
WHEN: all year round.
TIP: Keep ripe bananas in the fridge
to stop them becoming over ripe.
WHAT'S SO GOOD ABOUT
BROCCOLI: Broccoli contains B
vitamins. our bodies need folate to
help with the normal growth of cells.
WHEN: all year although lots more
in winter.
TIP: don't forget the stems, they can
be sliced up and added to stir-fries.
BROCCOLI PASTAWHAT YOU’LL NEED: your favourite short
pasta, broccoli, grated cheese, saucepan,
chopping board and knife and an adult to
help you.
HOW: cook your favourite pasta in plenty of
boiling water. When nearly cooked, add the
broccoli florets and cook until bright green and
tender. drain and spoon into bowls. top with
grated cheese.
B is for banana & broccoli
woolworths fresh promotion
love is in the air...Flowers have their own language, symbolising feelings and emotions foryour loved ones. If you’re thinking of sending flowers this Valentine’s Day,here are some subtle ways to say I love you.
yellow rosesare the symbol for
companionship. These
are perfectly acceptable
to send to friends just to
say thank you, I care and
value your friendship.
white rosessymbolise innocence and
purity. When teamed up
with a red rose, this can
send a message of unity
along the lines of together
forever!
red rosesare a universal symbol
of love. Your Valentine
will get the message
loud and clear. Team
up with a special treat
of chocolates.
orange rosesmean desire. This is a
way to let someone know
you want to be with them
without being too intense.
Great for secret admirers
to break the ice!
pink tulipsrepresent enduring love
and impart a sense of
grace and elegance
wherever they are
displayed. Brighten up
your loved one’s day
with a beautiful bunch
of tulips available in a
range of striking colours.
pink rosesare a great way to say
you are very happy in
your relationship and
are grateful for the kind
of relationship you have
together.
oriental liliesare the perfect gift to express
forever in love. These gorgeous
striking and fragrant blooms are a
special way to say ‘I Love You’.
HOWTO CARE FOR ROSES: Remove any foliage from roses that will be below the waterline of thecontainer, being careful not to scrape or cut through the green bark of the stems.
A rose by any other name...Valentine’s Day is when we spoil and pamper the people closest to our heart.
Romance your Valentine with a beautiful gift of flowers from the Clover Hill range.
Red roses are traditionally associated with Valentine’s Day throughout the world.
The red rose symbolises passion, true love and romance so it’s no surprise that
millions of stems are grown for this one romantic day. Clover Hill offers a range of
roses to suit everyone’s taste and budget.
Select from a gorgeous range of stunning half dozen or dozen red and coloured
roses hand-tied in a stylish organza wrap. The gift of a beautiful Valentine’s floral
arrangement is the perfect way to express your feelings and well wishes to those
special people in your life.
NOTE TO SELF: Pick up your fresh cut Clover Hill flowers and arrangementsat Woolworths and Safeway supermarkets nationally.
Roses are a symbol of love and passion.Millions of rose stems are sold on thismost romantic day of the year.
Happy Valentine’s Day!
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health and beauty
Looking for CurLy LoCks orsmooth tresses this VaLentine’s
day? here’s how to get theperfeCt Look.
the lookof love
Woolworths fresh 41
get volumeVolume is essential to a good blow-dryand mousse is the product you needto get the job done. We love VO5Mousse Mega Hold 200g. For evenmore volume, turn your head upsidedown and spray from underneath withVO5 Extra Hold Hairspray 200g.
Blown awayIf a more rounded blow wave is your goal (picturedabove), try a Woolworths Select Round Styling
Brush. For volume around the face, blow dry hair in theopposite direction of your part then blast with air to set
the style on the side you favour.
straight talkingUse a Woolworths Select Large Vent Brush
if straight hair (pictured right) is what you’re after.Take small sections of hair, starting at the base of the
neck and gradually work upwards to your crown.
the high roadfrom the bakery
recipe development christine sheppardfood preparation dixie elliottphotography mark o’meara stylist david morgan
Slice of heavenWoolworths rocky road is made withcompound chocolate mixed with pinkand white marshmallows, red glacécherries, crushed peanuts and coconut.these ingredients are mixed together,placed in a tray and set. it’s perfect forentertaining, for an indulgent treat andas an ingredient in decadent desserts.you’ll find Woolworths rocky roadand other delicious delights, such ascaramel slice and apricot slice, inthe bakery department of your localWoolworths supermarket.
Chocolate, nuts, marshmallows, waffles and ice-cream.Even the most dedicated calorie counters won’t be ableto resist.
Rocky road ice-cream sundaePrep 5 min | Freezing overnight
soften a 2 litre tub vanilla ice-cream and transfer
to a bowl. chop 350g pkt Woolworths rocky
road slice and stir through ice-cream until well
combined. return to container, place into freezer
and refreeze until firm. Warm toasting waffles as
per packet instructions and place onto plates. top
with scoops of rocky road ice-cream and sprinkle
with some grated chocolate.
AVAILABLE IN THE FROZEN FISH SECTION OF YOUR LOCAL WOOLWORTHS SUPERMARKET.
PURE BEAUTY FOOD
Three ingredients commonly found
in skin creams, Vitamin E, Q10 and
Omega 3 are found, naturally enough,
in Tassal salmon. So why not eat your
way to beautiful skin?
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woolworths fresh promotion
a littlelunchHelp your child go to the topof the class with a healthy andbalanced lunch box.
Lunch box ideas• Multigrain bread sandwich with a slice
of COON Colby Cheese, grated carrot,
avocado, cucumber and lettuce.
• Rice or corn cakes make a nice change
from bread and they're healthy too. Add a
slice of COON Tasty Cheese, some roast
chicken and lettuce. Pop a few cherry
tomatoes into the lunch box too.
• Cut COON Light Cheese Slices into
thin sticks and add to a salad. Line a
small container with a lettuce leaf and
fill with a few cherry tomatoes, slices of
cucumber, celery slices, drained corn and
cheese strips. Eat it san choy bau-style.
After school snacks• Toast an English muffin, spread with
avocado, top with light shaved ham
and a slice of COON Extra Tasty
Cheese. Grill until cheese is melted.
• Fruit and cheese go together well.
Try slices of crisp red or green apple, pear
or chilled grapes served on a plate with
COON Colby Cheese Slices, cut into
triangles.
Dairy snacks• When the weather is hot, a frozen
Yoplait Go-Gurt is the perfect treat.
Straight from the freezer and no need for
dishes or cutlery.
• Set up a picnic for the kids in your
backyard. Pack a plastic container with
some fruit such as strawberries, grapes,
banana and a frozen Yoplait Go-Gurt.
DIVINEMOMENTSThis Valentine’s day, whip up a rich, indulgentchocolate dessert that won’t break the budget!
+ +
no fancy packaging
Rich chocolate moussePrep 20 min | Chilling 2 hrs | Serve 8
Break 200g Home Brand Dark
Cooking Chocolate into pieces and
place into a heatproof bowl with
150g Home Brand Marshmallows,
60g Home Brand Butter and 1 tbs
water. Place over a saucepan of
simmering water and stir until melted.
Remove from heat and leave to cool.
Meanwhile, separate 4 Home Brand
Eggs and beat egg yolks and 2
tbs rum (see fresh tip) into cooled
chocolate mixture until smooth and
glossy. In a clean bowl, beat egg
whites until stiff peaks form. Gently
fold into chocolate. Spoon into serving
dishes or glasses and chill for about
2 hours. To serve, top with whipped
cream, extra chocolate grated
and Home Brand Chocolate Wafer
Biscuits, to serve.
FRESH TIP: You can also replace
the rum with your favourite liqueur.
Try brandy, Frangelico, Tia Maria or
Grand Marnier. Or for a non-alcoholic
version, just leave out the liqueur
altogether.
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a cut aboveKnow your porterhouse from your pork mignon with our guide to theWoolworths Always Tender range of 100 per cent Australian pork availablefrom the meat department at your local Woolworths supermarket.
all about: pork cuts
Porterhousesteakis a thick, juicy and tender primequality cut of pork. This 100 percent Australian grain-fed bonelesspork steak is perfect for grilling orcooking on the barbecue andcomplemented with herbs such asrosemary, sage or lemon thyme.Serve with steamed asparagusand baked pumpkin.
Pork mignon with garlic butteris a juicy eye loin medallion with a specifically blended garlicbutter core that remains intact during cooking to infuse themeat with a rich flavour and provide a delightful accompanimentwhen serving.
Prime rib cutlethas a convenient bone handlethat the kids will love! Marinatein plum or soy sauce, bake in theoven or on the barbecue andenjoy with a cold vegetable saladof zucchini, carrots and potatoes.
For an extra crispy coating,brush pork with olive oil then
coat in ground sage, rosemary,salt and pepper before cooking
on the barbecue.Nathan Bishop
Woolworths AssistantBusiness Manager - Pork Nathan
Sirloin withsage & onionseasoningis a premium, 100 per centAustralian grain-fed sirloindusted with a sage and onionseasoning to further enhancethe flavour of the pork. Perfectto roast in the oven or on thebarbecue, served with baked,crispy potatoes and carrots.
Some likeit hotWhether you like your chilli hot or mild, the range ofWoolworths Select Chunky Salsa is sure to spice it up!
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Mexican chicken wrapsPrep 10 min | Serve 4
remove meat from 1 woolworths
country style extra large roast
chicken, discarding skin and bones.
roughly shred meat. finely shred
1 iceberg lettuce, slice 4 ripe
tomatoes and thinly slice 1 small
red onion. heat 8 woolworths select
traditional white corn tortillas as
per packet instructions. fill warm tortillas
with lettuce, tomato, onion and chicken.
top with woolworths select chunky
salsa as desired, roll up and serve.
add zing to tacos, nachos, burritosand sandwich wraps with the rangeof woolworths select chunkysalsa. available in hot, mediumand mild.
Macro Wholefoods now at Woolworths
You can now buy products
at . From gluten free and
tasty for the kids to wholesome
these quality natural and organic products are
made for the with the in mind.
Look out for the range in store now.
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