aSian inSpiRatiOn Sweet

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

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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


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


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


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

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and do not involve chopping

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burning them into the air, can

help prevent carbon release and

huge air pollution.

GreenSoft is;

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• safe for all toilet systems

• premium 3-ply quality

• biodegradable and has

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When you choose to purchase

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your support for the environment

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Greensoft is to release a

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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 &

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Available inthree fresh flavours:Citrus Crush

Tropical PunchVegetable

No added artificialcolours, flavours or

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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.

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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 |


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 |


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.

simplyeggs.com.ausimplyeggs com au

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little as 30 cents. Simple.

*Standard calls and standard text within Australia. Calls charged in 30 second blocks. SIM $2. Recharge from $20. 100 day credit expiry applies.

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15¢*

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


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 |


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|


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


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?

TAS0017_woollies_27.pdf Page 1 4/12/09, 4:14 PM


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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