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SOUPED UP
NOW IN
• QUICK MEALS • EASY DINNERS • HEALTH & WELLBEING • LIVING IDEAS •
ISSUE 41 • JULY 2009 • woolworths.com.au
LIVING WITH DIABETES
ON THEBRIGHT
YOUR FREEMONTHLY MAGAZINE
STAYING POSITIVE
SEASONCOOKING WITH
JULY’S BEST
FLAVOURS
SIDE
IN TOUGH TIMES
DR ROSEMARY
STANTON REPORTS
FRE0709p001coverR.indd 1FRE0709p001coverR.indd 1 22/5/09 8:40:30 AM22/5/09 8:40:30 AM
MCF146_WFM.pdf Page 1 14/5/09, 11:58 AM
meet the team
gillian clarissa nicky
Welcome to our July issue! Now
we are well into our fourth year,
we thought an introduction to the
Fresh team was well overdue.
Meet Gillian, our Media Integration
Manager, Clarissa, the Managing
Editor and Nicky, our Fresh
Magazine Liaison Manager. Together
with our inspiring Food Editor
Christine, amazing Art Director
Aspasia and our team of wonderful
stylists, photographers and foodies,
we team up to get the freshest food
ideas to you each month.
Speaking of a team effort, we
caught wind of some exciting news
that we couldn’t wait to share with
Fresh readers! Woolworths has
joined forces with Qantas to make
shopping a whole lot better
than ever before.
Now, when you shop at
Woolworths with your Everyday
Rewards Card, you can earn
1 Qantas Frequent Flyer Point
for every dollar you spend over
$30 plus you still get your 4c petrol
savings! Turn to page 22 to fi nd
out more about this exciting new
way to shop!
Since we’ve all caught the
travel bug, we’re taking your
tastebuds on a trip next month
to the Mediterranean both in
Woolworths Fresh magazine
and at your local Woolworths
supermarket. So get packing,
our August issue hits the shelves
on July 29. Get in early so you
don’t miss out!
Signing off until next time,
the fresh team
For more simple recipes or to
download back issues of Woolworths
Fresh magazine, visit us online at
woolworths.com.au
FRE0709p003edsR.indd 3FRE0709p003edsR.indd 3 19/5/09 11:01:32 AM19/5/09 11:01:32 AM
Fun food for kids.New Woolworths Select Instant noodles have NO added MSG, NO added
artificial colours and NO added preservatives. They’re baked not fried and
99% fat free, in 3 fantastic fun flavours.
WC5699-3-V3.pdf Page 1 6/5/09, 3:42 PM
6 Now in Season Cooking with the freshest and finest
ingredients that July has on offer.
13 A Cut Above Our expert tips on the perfect kinds
of meat for slow-cooking.
15 What’s For Dinner? Spice things up with our hearty
winter warmers.
21 From the Bakery Enjoy the ultimate sandwich with
a fresh crusty cobb loaf.
22 Prepare for Take-off Shop at Woolworths and earn
Qantas Frequent Flyer Points.
26 All about: Prawns Enjoy the fresh flavours of the
sea with Crystal Bay Prawns.
CONTENTSJULY 2009
28 Souped Up Get cosy with a homemade soup.
32 Quick and Easy Ready in just minutes, the new
range of Deli Express Fresh
Soups are a perfect meal on
the go.
35 Fresh Families Dr Rosemary Stanton on kids
and bubs living with diabetes.
38 Fresh Food Kids Find the sunken treasure in the
yummy vegie soup.
40 Health and Wellbeing Taking a look on the bright side.
43 Health and Beauty Get glam with our favourite shades
of red.
FRE0709p005cont.indd 5FRE0709p005cont.indd 5 20/5/09 1:40:39 PM20/5/09 1:40:39 PM
now in season
6
now in season
now in seasonCooking with the freshest and fi nest July has to offer.
To buy As a general rule, do not buy mussels which are open or have broken shells.
Mussels are a wonderful food with a delicate taste that are high in protein and low in
cholestrol and fat.
Storage The best way to store mussels is to cover with ice. Never soak mussels –
always allow melted ice to drain away. Do not store in an airtight container or plastic
bag as they will ‘suffocate’.
To prepare Mussels need only a few minutes cooking, so when adding them to other
recipes, add them at the last moment, in order to prevent over-cooking. They can be
steamed, baked, grilled or pan-fried and can also be added to pastas, rice dishes, sauces,
soups and stews. When deep-fried, they should be removed from the shell.
Available from the seafood counter at selected Woolworths supermarkets.
mussels
FRE0709p006-011now.indd 6FRE0709p006-011now.indd 6 19/5/09 10:32:51 AM19/5/09 10:32:51 AM
Mussels in white wine & creamPreparation: 5 minutes
Cooking: 20 minutes Serves: 4
1 tbs olive oil
1 leek, finely sliced
2 garlic cloves, crushed
½ cup white wine
juice of ½ lemon
6 sprigs thyme
200ml thickened cream
freshly ground black pepper
1.5kg mussels, scrubbed and debearded
2 tbs chopped continental parsley
bread roll, to serve
1 Heat oil in a large pan over medium heat.
Cook leek and garlic for 3 minutes, until
leek is tender. Stir in wine, lemon juice and
thyme. Bring to the boil. Reduce heat and
simmer until liquid has reduced by half.
2 Stir in cream and season with pepper.
Bring to boil. Reduce heat and simmer for
5 minutes until sauce has thickened slightly.
3 Add mussels and stir well to coat with
the sauce. Cover and cook for 3-5
minutes, shaking the pan frequently until
all of the mussels open. Discard any that
are tightly closed. Sprinkle with parsley.
Serve with bread roll.
NUTRITIONAL VALUE
Per serve: 22g protein, 25g fat (16g saturated
fat), 3g carbohydrate, 1g dietary fibre, 1625 kJ
(390 Cals).
Woolworths fresh 7
FRE0709p006-011now.indd 7FRE0709p006-011now.indd 7 19/5/09 10:33:38 AM19/5/09 10:33:38 AM
now in season
8
Custard apple cheesecakePreparation: 45 minutes
Chilling: 2 hours Serves: 10
Base
250g pkt ginger nut biscuits
100g shredded wheatmeal biscuits
125g butter, melted
Filling
1 large custard apple
3 tsp powdered gelatine
¼ cup boiling water
250g cream cheese
½ cup caster sugar
1 cup chilled evaporated milk
2 tbs lemon or lime juice
2 tbs toasted coconut
1 Line the base of a 20cm springform tin with
baking paper. Break biscuits and place into
a food processor. Process until fine crumbs
form. Add butter and process until combined.
Transfer to prepared tin and using a measuring
cup firmly press crumb mixture evenly over
base and side. Chill for 30 minutes.
2 Tear custard apple in half and using a
spoon scoop out flesh and remove seeds.
Dissolve gelatine in boiling water, whisking well
with a fork. Wipe out food processor bowl and
add cream cheese, sugar and custard apple
flesh. Process until smooth.
3 Using electric beaters, whip evaporated
milk for 5 minutes until thick and creamy.
Add to cream cheese mixture with gelatine
and lemon or lime juice and process well
until smooth. Pour into prepared biscuit shell
and chill for at least 2 hours to set. Decorate
with coconut.
NUTRITIONAL VALUE
Per serve: 7.5g protein, 26g fat (16g saturated
fat), 46g carbohydrate, 2g dietary fibre, 1860kJ
(445 Cals).
custard apples
REC
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To buy Custard apples have pale
green skin with large bumps. They are
heart-shaped, with soft white flesh
and large, shiny black seeds. Their
skin and seeds are inedible, but their
custard-like flesh is sweet and creamy.
Best in They are delicious fresh on
their own, or used to make pancakes,
drinks and ice-creams.
Storage Dark green custard apples
should be allowed to ripen at room
temperature until pale green. When
ripe, they will yield slightly to gentle
pressure (similar to an avocado). Once
at this stage, they’re best stored in the
fridge and used within 2 days.
Available between March and July
from the fresh fruit and vegetable
department at your local Woolworths
supermarket.
FRE0709p006-011now.indd 8FRE0709p006-011now.indd 8 19/5/09 10:34:03 AM19/5/09 10:34:03 AM
Woolworths fresh 9
celery
Stir-fried beef with celery & cabbage Preparation: 30 minutes
Cooking: 8 minutes Serves 4
6 dried shiitake mushrooms
250g Beef Stir-Fry Heart Smart
2cm piece ginger, finely shredded
2 tbs rice wine or dry sherry
1 tbs Woolworths Select Soy Sauce
1 tsp sesame oil
1 tbs cornflour
3 stalks celery
1 onion
½ chinese cabbage (wombok)
2 tbs vegetable oil
2 tbs Woolworths Select Oyster Sauce
2 tbs Woolworths Select Soy Sauce, extra
1 tsp sesame oil, extra
1 red chilli, sliced, to serve
1 Soak mushrooms in hot water for
20 minutes. Put beef and ginger in
a bowl. Combine rice wine, soy sauce,
sesame oil and cornflour until smooth and
pour over beef. Stir well and leave to
marinate for 30 minutes.
2 Finely slice celery on the diagonal.
Cut onion into thin wedges and shred
cabbage. Drain mushrooms, reserving
½ cup of liquid, remove and discard stalks
and thinly slice caps.
3 Heat oil in a wok or frying pan until
very hot. Add beef with marinade and
stir-fry for 2 minutes, tossing frequently until
browned. Add celery, onion, mushrooms,
oyster sauce, extra soy sauce and sesame
oil and reserved mushroom liquid. Stir-fry for
3-4 minutes. Add cabbage, toss until softened
and serve immediately with sliced red chilli.
NUTRITIONAL VALUE
Per serve: 17g protein, 15g fat (2.5g saturated
fat), 14g carbohydrate, 6g dietary fibre,
1125kJ (270 Cals).
To buy Celery is composed of long, pale green and crisp stems, topped with feathery
green leaves. Look for crisp celery bunches, with firm stems and fresh-looking leaves.
The stems should be free of any splits or discoloured patches.
Storage Store celery in a plastic bag in the crisper section of your fridge for 3-4 days.
To prepare Remove the outer, tougher stalks and either use to make stock or discard.
Trim the leaves from the desired amount of remaining stalks then slice or dice as required.
It’s most often eaten raw, on its own and in salads, but is also good for making stock, as
a base for soups and casseroles, or cooked as a vegetable dish.
Available all year round from the fresh fruit and vegetable department at your local
Woolworths supermarket.
FRE0709p006-011now.indd 9FRE0709p006-011now.indd 9 20/5/09 1:39:32 PM20/5/09 1:39:32 PM
10 10
Chorizo pizzaPreparation: 40 minutes
Cooking: 20 minutes Serves: 4
2 cups plain flour
½ tsp salt
1 sachet yeast
1 tsp sugar
1 tbs olive oil
¼ cup warm water
1 cup tomato passata sauce
1 red onion, sliced
1 red capsicum, deseeded and sliced
24 pitted black olives
1 chorizo, sliced
250g light mozzarella, coarsely grated
1Sift flour and salt in large bowl. Combine
yeast, sugar, oil and water in jug. Add to flour
and mix until dough is smooth and elastic. Cover
and set aside for about 30 minutes. The dough
should double in size.
2Preheat oven to 250°C. When the dough has
risen, knock it back and knead until smooth.
Divide in half. Roll out each portion to a rough
circle and transfer to a tray.
3Spread tomato passata over each. Top
with red onion, capsicum, olives and chorizo.
Scatter over mozzarella.
4Cook for about 15-20 minutes until top is
bubbling and crust is golden.
NUTRITIONAL VALUE
Per serve: 38g protein, 30g fat (13g saturated fat),
64g carbohydrate, 6g dietary fibre, 2855kJ
chorizo
now in season
To buy Chorizo is a pork sausage seasoned with garlic, chilli and Spanish spices.
It is often used in Spanish, Latin American and Caribbean cooking.
Storage Store chorizo in a plastic wrap or in an airtight container in the meat
compartment or bottom shelf of your fridge.
Best in Chorizo adds a hearty, robust fl avour to pasta sauces, rice dishes, soups,
casseroles and pizzas. It’s also great in frittatas, tarts and quiches.
Try this Spice up a tomato soup with a sliced chorizo.
Available from the fresh delicatessen at your local Woolworths supermarket.
FRE0709p006-011now.indd 10FRE0709p006-011now.indd 10 19/5/09 10:35:04 AM19/5/09 10:35:04 AM
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ELL
IOTT pork midloin chops
Greek-style porkPreparation: 10 minutes
Cooking: 30 minutes
Serves: 4
2 tbs olive oil
1 tbs chopped
continental parsley
1 lemon, rind finely
grated and juiced
1 garlic clove, crushed
1 tsp dried oregano
freshly ground pepper
4 pork midloin chops
800g potatoes
2 bunches small white
globe onions
⅓ cup kalamata olives,
chopped
1 Combine oil, parsley,
lemon rind and juice,
garlic, oregano and
pepper. Place pork chops
into a shallow dish, pour
over marinade and set
aside while you prepare
vegetables. Preheat oven
to 200°C.
2 Peel potatoes and
slice lengthways.
Arrange in a single layer in
the base of an ovenproof
baking dish. Halve onions
and add to dish with
olives. Lay pork chops on
top of potatoes and pour
over marinade.
3 Bake for 30 minutes,
basting occasionally
with pan juices. Turn
chops halfway through
cooking time and cook
until golden and potatoes
are tender.
NUTRITIONAL VALUE
Per serve: 30g protein,
26g fat (6.5g saturated fat),
38g carbohydrate,
7g dietary fibre, 2100kJ
(500 Cals).
To buy Fresh Pork Mid Loin
Chops should have an even
thickness with meat in a pale
pink colour.
Storage Remove from
packet or meat tray and store
in an airtight container in the
fridge. Alternatively, freeze for
up to 3 months.
Best in Fresh Pork Mid
Loin Chops should be
treated like any other meat
and be careful not to
overcook. Perfect partners
include sweet flavours such
as orange, maple syrup or
honey and savoury flavours
such as coriander, cumin,
chilli, ginger, five spice
and all kinds of mustard.Try this Enjoy pork served
with an apple chutney, a side
of sweet potato mash and
caramelised onion.
Available from the meat
department at your local
Woolworths supermarket.
FRE0709p006-011now.indd 11FRE0709p006-011now.indd 11 19/5/09 10:35:37 AM19/5/09 10:35:37 AM
2663WWFreshSlow1437.pdf Page 1 14/5/09, 2:42 PM
A CUT ABOVE When the weather turns colder there’s no better way to warm up than with a satisfying casserole. These beef and lamb cuts are perfect for an easy one-pot meal.
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meat lovers
Gravy beef & beef chuck steakThese meat cuts are perfect for winter-style, slow-cooked recipes like stews and casseroles. They’re not
recommended for quick frying or grilling, but a slow, moist method of cooking softens the connective tissue.
Although, the cooking time is longer, there’s really not much to it and you’ll love the tender and flavoursome
result. Firstly, brown the meat in a little oil, which adds colour and flavour, add liquid like stock, wine or water,
and vegetables and herbs. Cover a heatproof casserole dish and simmer the meat gently for about 1½-2 hours
on the stove top or in the oven. The longer cooking time develops the flavour of these cuts.
Woolworths fresh 13
Lamb forequarter chopsCut from the shoulder section of the lamb,
these large chops have a small bone and an
outer layer of fat, which can be trimmed and
removed before cooking. Traditional recipes
include Irish stew with potato and barley or
try an Indian-style curry.
Lamb shanksA tough cut of meat being made up of muscles and
tendons. The transformation to tender, succulent meat
that falls from the bone is amazing. Allow 1 shank per
person as they are quite meaty. Slowly cooked with
herbs, vegies and dried beans or lentils will result in a
satisfying casserole or thick hearty soup.
FRE0709p013meatR.indd 13FRE0709p013meatR.indd 13 21/5/09 8:47:27 PM21/5/09 8:47:27 PM
what’s for dinner
SPICE IT UPTurn up the heat this winter with these hearty dishes.
mondayIndian lamb curryPreparation: 15 minutes
Cooking: 1 hour 15 minutes Serves: 6
1 tbs vegetable oil
1 brown onion, finely chopped
¼ cup Madras curry paste (see pg 16 for recipe)
1.2 kg diced lamb Heart Smart
500g thick Greek-style low-fat yoghurt
150g baby spinach leaves
2 tbs water
steamed rice, to serve
pappadums or naan bread, to serve
1 Heat oil in a large deep saucepan or casserole pot
over medium heat. Add onion and cook for 3 minutes
or until tender. Add curry paste, stir well and cook for
1 minute or until aromatic.
2 Add meat and ¼ cup yoghurt. Stir until well combined.
Continue to add yoghurt, ¼ cup at a time, stirring after
each addition. Cook over medium low heat for 1¼ hours or
until lamb is very tender and mixture is thick and creamy.
3 Add spinach and water. Cover and cook for 1-2
minutes or until spinach is just wilted. Spoon curry
onto plate and serve with rice and pappadums or naan.
NOTE: If using the homemade curry paste, you will not
need the onion or Madras curry paste. Heat 2 tsp oil and
add the full quantity of homemade curry paste. Cook for
1-2 minutes or until aromatic. Continue following the
rest of the recipe.
NUTRITIONAL VALUE
Per serve (not including rice and pappadums): 51g protein,
15g fat (5.5g saturated fat), 12g carbohydrate, 1.5g dietary
fibre, 1650 kJ (395 Cals).
Woolworths fresh 15
FRE0709p015-019dinR.indd 15FRE0709p015-019dinR.indd 15 19/5/09 4:46:40 PM19/5/09 4:46:40 PM
tuesdayJacket sweet potatoes with chilli lime creamPreparation: 10 minutes
Cooking: 1 hour Serves: 4
4 gold sweet potatoes
olive oil cooking spray
sea salt flakes
2 tsp olive oil
3 green shallots, thinly sliced
310g can corn kernels, drained
1¼ cups grated gruyere or tasty cheese
½ cup light sour cream
1 long red chilli, deseeded and
finely chopped
1 lime, finely grated rind and 1 tbs juice
1 Preheat oven to 200°C. Wash sweet
potatoes and prick all over with a skewer.
Spray liberally with olive oil cooking spray and
place onto a baking tray. Sprinkle with sea salt
flakes. Bake for 45 minutes or until soft in
the centre when tested with a skewer.
2 Meanwhile, heat oil in a non-stick frying
pan over medium heat. Add shallots and
cook for 1-2 minutes or until tender. Transfer
to a bowl and cool. Cut baked sweet potatoes
in half lengthways and scoop out soft flesh,
leaving a shell. Add sweet potato to shallots
and roughly mash. Stir in corn and 1 cup
cheese. Season with salt and pepper. Spoon
mixture into sweet potato shells and sprinkle
with remaining cheese. Bake for 15 minutes
or until sweet potatoes are golden on top.
Serve topped with chilli lime cream.
3 To make chilli lime cream, combine sour
cream, chilli, lime rind and lime juice.
NUTRITIONAL VALUE
Per serve: 20g protein, 23g fat (12g saturated
fat), 70g carbohydrate, 9.5g dietary fibre,
2380 kJ (570 Cals).
how to:make Indian curry paste
Makes: 1 cup
Place 2 tsp cumin seeds, 2 tsp
coriander seeds, ½ tsp cardamom
seeds, ½ tsp black peppercorns
and ½ tsp dried chilli flakes in a
small non-stick frying pan. Dry fry
over medium heat for 3-5 minutes
or until aromatic. Remove from heat
and cool. Process spices in a small
food processor until finely ground.
Add 3 tsp ground turmeric, 3 tsp
garam masala, 3 chopped garlic
cloves, 4cm piece ginger, peeled
and grated, 1 chopped brown
onion and 2 tbs vegetable oil.
Process until smooth.
NOTE: You could double the recipe
and spoon half the quantity into an
airtight container and freeze for up
to 3 months.
what’s for dinner
16
FRE0709p015-019dinR.indd 16FRE0709p015-019dinR.indd 16 19/5/09 4:47:19 PM19/5/09 4:47:19 PM
CassouletPreparation: 20 minutes
Cooking: 1 hour 25 minutes
Serves: 6
1 tbs olive oil
2 large pork sausages
3 rashers bacon, rind removed, chopped
800g lamb rump steak, cut into 3cm cubes
1 onion, cut into thin wedges
2 sticks celery, sliced
2 garlic cloves, crushed
800g can diced tomatoes
¾ cup water
1 bouquet garni
1 ham hock
400g can cannellini beans, drained and rinsed
⅓ cup continental parsley, roughly chopped
1 Preheat oven to 200°C. Heat oil in a large
deep heavy-based ovenproof casserole dish
over medium heat. Add sausages and bacon and
cook over a medium-high heat until browned.
Transfer to a plate. Cool and slice.
2 Add ⅓ of lamb and cook for 6-8 minutes or
until browned on all sides. Transfer to plate
with sausage and continue to cook remaining
portions of lamb.
3 Add onion and celery and cook for 4-5
minutes or until tender. Add garlic and cook
for 1 minute. Pour tomatoes into casserole with
water and bouquet garni. Stir well and bring to
the boil. Return sausages, bacon, lamb and the
ham hock to casserole. Cover and place in oven.
Cook for 45 minutes.
4 Stir beans into casserole. Return to oven for
10-15 minutes or until beans are heated
through. Remove hock from casserole. Remove,
discard skin and fat. Chop meat and stir through
casserole. Sprinkle with parsley and serve.
NUTRITIONAL VALUE
Per serve: 48g protein, 24g fat (8.5g saturated fat),
113g carbohydrate, 6.5g dietary fibre, 1915 kJ
(455 Cals).
WINE SUGGESTIONCow Bombie Margaret River Shiraz exhibits white pepper characters
complemented by the abundance
of ripe plum and raspberry aromas.
wednesday
DIP
GOODTIME
THE
QC
D85
0
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18
Saganaki prawns with braised fennelPreparation: 15 minutes
Cooking: 15 minutes Serves: 4
1 tbs olive oil
1 brown onion, finely chopped
2 garlic cloves, crushed
800g can diced tomatoes
½ cup white wine
6 stalks fresh thyme
1 kg green prawns, peeled and deveined
100g feta
20g butter
4 baby fennel, trimmed and thinly sliced
¼ cup walnuts, roughly chopped
garlic bread, to serve
1 Preheat oven to 200°C. Heat oil in a
large non-stick frying pan over medium
heat. Add onion and cook for 3 minutes or
until tender. Add garlic and cook for 1 minute.
Stir in tomatoes and white wine with thyme.
Bring to the boil.
2 Place prawns into a shallow baking
dish. Pour over sauce and stir to
combine. Crumble feta over the top. Bake
for 10 minutes or until prawns change colour
and feta is golden. Serve with braised fennel
and garlic bread.
3 To make braised fennel, heat remaining oil
and butter in a frying pan. When butter has
melted and is sizzling add fennel. Cook, stirring
occasionally, for 4-5 minutes or until tender.
Add walnuts and toss until well combined.
what’s for dinner
WINE SUGGESTIONCow Bombie Margaret River Classic Dry White is a fresh, crisp
wine bursting with aromas of tropical
fruit and a hint of lemon and lime.
thursday
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PH
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Mexican chops with salsa & chargrilled tortilla chipsPreparation: 10 minutes
Cooking: 15 minutes Serves: 4
4 Woolworths Select Tortillas
olive oil cooking spray
1 tbs Woolworths Select Garlic Steak Seasoning
¼ tsp Woolworths Select Chilli Ground
4 lamb forequarter chops
1 tsp olive oil
3 tomatoes, pulp removed and diced
1 large avocado, diced
1 small red onion, finely chopped
1 lemon, finely grated rind and 2 tbs juice
Woolworths Select Chunky Salsa, to serve
1 Preheat oven to 180°C. Line a baking tray with
baking paper. Cut each tortilla into 16 triangles,
arrange on a tray and spray with olive oil. Bake for
10-15 minutes or until light golden and crisp.
2 Meanwhile, combine seasoning and chilli in a
small bowl. Sprinkle on both sides of chops.
Heat oil in a large non-stick frying pan over medium
heat. Add chops and cook for 3-4 minutes on each
side or until cooked to your liking. Transfer to an
oven tray and place in oven.
3 Combine tomato, avocado, onion, lemon rind
and juice in a bowl. Serve chops topped with
salsa and tortilla chips on the side.
NUTRITIONAL VALUE
Per serve: 27g protein, 30g fat (7.5g saturated
fat), 30g carbohydrate, 3g dietary fibre, 2095 kJ
(500 Cals).
Baked custardPreparation: 10 minutes
Cooking: 20 minutes Serves: 4
2 cups milk
3 eggs
½ cup caster sugar
1 tsp vanilla extract
½ tsp ground nutmeg
tinned or poached fruit of choice, to serve
1 Preheat oven to 160°C. Lightly grease
4 x ¾-cup capacity ramekins. Place into
a large roasting pan.
2 Heat milk over a medium heat for 3 minutes
or until small bubbles form around the edge
of the saucepan. Remove from heat.
3 Whisk eggs, sugar and vanilla in a large
bowl. Slowly add hot milk, whisking constantly.
Gently pour custard mixture into ramekins. Pour
enough boiling water into roasting pan to come
halfway up the sides of ramekins. Place into oven.
Sprinkle tops with nutmeg. Bake for 20 minutes or
until set. Remove ramekins from roasting pan and
stand for 10 minutes before serving with fruit.
NUTRITIONAL VALUE
Per serve: 9g protein, 8.5g fat (4.5g saturated fat),
31g carbohydrate, 0g dietary fibre, 980 kJ (235 Cals).
friday dessert
WINE SUGGESTIONBaily & Baily Heaven’s Gate Moscato is a light, crisp and refreshing sweet white
wine great as an aperitif or with desserts.
Berri Australian Fresh juice is made in Australia from the fi nest quality fruit.
No preservativesNo added sugar
No colours or fl avoursNo concentratesNo added water
Low GI
Packed full of goodness, it is
“juice as it should be”.
Made in Australia
from 100% Australian Fruit
FRE0709p015-019dinR.indd 19FRE0709p015-019dinR.indd 19 19/5/09 4:49:21 PM19/5/09 4:49:21 PM
THE NEW STANDARD IN GOURMET YOGHURT
Limit of 1 claim per fl avour per household. Claims end 30/11/09. CumminsNitro NES 136
W E ’ R E P U T T I N G
O U R M O N E Y
W H E R E Y O U R
M O U T H IS.
N E W C O N N O I S S E U R Y O G H U R T. L O V E I T O R Y O U R M O N E Y B A C K .
WE’RE SO CERTAIN YOU’LL LOVE THE TASTE OF THICK, RICH CONNOISSEUR YOGHURT,
WE’RE OFFERING A MONEY BACK GUARANTEE.
SO PICK SOME UP FROM YOUR SUPERMARKET DAIRY CASE TODAY.
FOR MORE INFORMATION VISIT CONNOISSEURYOGHURT.COM.AU
THE NEW STANDARD IN GOURMET YOGHURT
NES136_Fresh_Con.pdf Page 3 11/5/09, 6:01 PM
STACK ITTo make the sandwich of all sandwiches, grab a fresh Crusty Cobb Loaf from the in store bakery at your local Woolworths and fi ll up with your favourite fi llings.
fresh: from the bakery
Mediterranean cobb stackPreparation: 20 minutes + overnight chilling Serves: 6
Cut top from 450g Woolworths Bakehouse Crusty Cobb Loaf and set aside. Remove
bread from inside, leaving a shell 2.5cm thick. Using a spoon, spread Woolworths Select
Sweet Pepper Bruschetta Topping over insides and underside of lid. Lay 4 slices ham
over base, top with 125g chargrilled eggplant, 125g semi sun dried tomatoes, 250g
low-fat ricotta, 125g chargrilled capsicum, 50g sliced mushrooms, 100g pastrami and
finish with ½ cup grated mozzarella, layering each ingredient on top of each other. Replace
bread lid and wrap tightly in plastic wrap. Refrigerate overnight. Cut into thick slices to serve.RE
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Woolworths fresh 21
To buy Our Crusty Cobb Loaf is round with
crisp crust on the outside and soft on the
inside. Baked fresh every day, the Crusty
Cobb Loaf is perfect for entertaining and is
ideal eaten with dips and soups.
Storage Best stored at room temperature
away from direct sunlight in a cool and dry
place. Do not refrigerate unless a recipe
specifi es or store in an airtight container.
Fresh Crusty Cobb bread is always best
when eaten on day of purchase.
Available From the fresh in store bakery
at your local Woolworths supermarket.
Only available where made in store.
FRE0709p021bake.indd 21FRE0709p021bake.indd 21 19/5/09 6:45:21 PM19/5/09 6:45:21 PM
Frequent Flyer Points - just for shoppingeveryday rewards
WORKING MUM WITH 2 KIDS
I have to be organised so I write my meal
planner and shopping list for the week
ahead. With a mortgage and kids, we
have to stick to a budget so we shop for
the must-haves, but still buy little treats for
my husband and I. On average we spend
about $200 a week and we always swipe
our Everyday Rewards card for the fuel
discounts and special offers. Now, my
regular shopping trip means more rewards
than ever before. I can earn my Qanats
Frequent Flyer points to buy Wish Gift
cards which can help with the groceries.
Shopping at Woolworths has never been more rewarding. From June 22, you can receive Qantas Frequent Flyer points at Woolworths. In three easy steps, you can earn more rewards. So register, link your card and shop at Woolworths.
ESTABLISHED COUPLE
My partner and I have just landed here
in Australia and look forward to seeing
more of this beautiful country.
We spend at least $150 a week on fresh
produce, staple ingredients and a few
treats such as a nice bottle of wine.
A great bonus for us is the access
to weekly special offers and petrol
discounts from Woolworths.
This means that with the points that
we earn we can plan our interstate trips
and see more of our family in Perth.
NEWLYWED
My husband and I are just learning how
to manage our busy jobs and a household.
We both love to cook and shop together so
we’re both happy with what’s in the trolley
by the time we hit the checkout. We plan
our meals the night before based on what’s
in the fridge and twice a week we pop into
our local Woolworths to stock up on fresh
vegies, meat and groceries. We spend $80
each shop. That’s around 100 frequent flyer
points a week! As long as we keep our
Everyday Rewards account active, summer
holiday in Queensland here we come!
For more information log on to everydayrewards.com.au today
FRE0709p022-023qantasRR.indd 22FRE0709p022-023qantasRR.indd 22 22/5/09 8:13:29 AM22/5/09 8:13:29 AM
❋ Save 4c per litre on fuel Say goodbye to
paper 4c fuel savings dockets! Present your Everyday
Rewards card every time you shop at a participating*
Woolworths/Safeway supermarket, Liquor or BIG
W store, spend $30 or more in one transaction and
receive a fuel saving offer loaded onto your card.
You can redeem your fuel saving offer at participating
CALTEX WOOLWORTHS co-branded fuel outlets.
❋ Earn one Qantas Frequent Flyer point
for every dollar spent over $30 at Woolworths/
Safeway supermarkets* and Liquor. Just register
your Everyday Rewards card online and link
with your Qantas Frequent Flyer number.
Then present your Everyday Rewards card
when you shop to start earning points.
❋ Not a Qantas Frequent Flyer? There’s no
joining fee, you’ll save $82.50 when you join the
Qantas Frequent Flyer program through Everyday
Rewards. Redeem your Qantas Frequent Flyer points
for Award flights on Qantas, Jetstar or 23 airline
partners and over 1000 items including Woolworths
gift cards in the online Qantas Frequent Flyer store.
❋ Receive offers Present your Everyday Rewards
card every time you shop no matter how much you
spend. Receive exclusive offers and discounts by
email from participating Woolworths retailers.
❋ Double dip Using your credit card that already
earns you Qantas Frequent Flyer points with your
Everyday Rewards card means that you can earn
even more points when you shop at Woolworths.
FRESH IDEAS
Need inspiration on what to whip
up for dinner tonight? Continental,
in partnership with Woolworths,
brings you ‘Continental Fresh Ideas’
– weekly meal ideas that will bring
smiles to the dinner table. Look
out for a new meal idea every
week on Channel 7 or visit www.
continental.com.au to watch the
episodes and get great recipe ideas!
CONTRIBUTORS
Woolworths Fresh Liaison Manager:
Nicky Harper
Woolworths Business Manager
- Media Integration: Gillian Rogan
Managing Editor: Clarissa DiPietrantonio
Food Editor: Christine Sheppard
Art Director: Aspasia Comino
Production Manager: Neridah Burke
Advertising Production Coordinator:
Annalicia Young
DISCLAIMER: Published by News Magazines Pty Ltd
(ACN 008 923 906), 170-180 Bourke Rd, Alexandria, NSW 2015.
News Magazines Pty Ltd is a wholly owned subsidiary of
News Limited (ACN 007 871 178). Copyright 2008 by News
Magazines Pty Ltd. All rights reserved. Reproduction in whole
or part is strictly forbidden without the written permission of
the publisher. Woolworths Fresh and News Magazines Pty Ltd
accept no responsibility in respect of any products, services or
goods which may be presented in this magazine, or any errors,
omissions or mistakes in editorial references. Woolworths Fresh
May 2009. Colour separations by Sinnotts Bros. Products featured
in Woolworths Fresh magazine are available in all states in the
majority of stores.
Printed by Hannanprint, 55 Doody Street, Alexandria NSW 2015, ISO 14001 Environmental ManagementCertifi ed. Paper fi bre is sourced from certifi ed forests and controlled sources.
3 easy steps to more rewards:
1 Register
Go online at everydayrewards.com.au and
register or login to My Account.
2 Link your cards
If you are already a Qantas Frequent Flyer member,
provide your Qantas Frequent Flyer number online.
If you are not already a Qantas Frequent Flyer
member, there is no joining fee when you join at
everydayrewards.com.au
3 Start shopping
Remember to present your registered Everyday
Rewards card to start earning one Qantas Frequent Flyer
Point for every dollar over $30 spent at Woolworths/
Safeway supermarkets* and Liquor stores.
For more information and full terms and
conditions, visit everydayrewards.com.au or
call 1300 10 1234.
HOW REWARDINGHERE’S HOW TO EARN FUEL DISCOUNTS, FLIGHTS AND MORE!*
* Offer excludes Woolworths Supermarkets in Tasmania and selected purchases including smoking/tobacco
products, gift cards and other specified services. For full terms and conditions see everydayrewards.com.au
* Offer excludes Woolworths Supermarkets in Tasmania and selected
purchases including smoking/tobacco products, gift cards and other
specified services. For full terms and conditions see everydayrewards.com.au
FRE0709p022-023qantasRR.indd 23FRE0709p022-023qantasRR.indd 23 22/5/09 8:14:10 AM22/5/09 8:14:10 AM
MELTING MOMENTS
T here’s nothing like the flavour of rich chocolate in your home-baked desserts.
Woolworths Select Cooking Chocolate is made from the finest-quality cocoa
to ensure a smooth, rich and creamy taste.
Take your baked desserts to the next level with the rich taste of Woolworths Select Cooking Chocolate.
FRE0709p024-025selectR.indd 24FRE0709p024-025selectR.indd 24 19/5/09 7:46:11 PM19/5/09 7:46:11 PM
Select Dark Cooking Chocolate
A rich dark chocolate made
from fine-quality cocoa.
Select Milk Cooking Chocolate
Made from fine-quality cocoa for a
smooth and creamy texture.
Select White Cooking Chocolate
Delicately smooth, rich and creamy,
this has an indulgent taste.
COOK’S TIP Spoon jam
or hazelnut spread into baked
tartlet cases. Pour over melted
chocolate. Set aside until set.
tip
Decorating with chocolate Add an elegant finish to desserts using loose curls of
chocolate. To make, run a vegetable peeler gently along
the length of a block of white chocolate. Use toothpicks
to place the curls on your dessert.
FRE0709p024-025selectR.indd 25FRE0709p024-025selectR.indd 25 19/5/09 7:46:31 PM19/5/09 7:46:31 PM
Fresh Cooked Australian Crystal Bay Prawns are turning up on dinner tables all over the
country. Here’s how you can enjoy them too!
all about: prawns
GREAT CATCH
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HOW TO PEELRemove the head by twisting it off the body.
Then remove shell by peeling from the legs
around the body. Pinch between the tail and
the last bit of shell and pull.
HOW TO DEVEINHold in one hand, applying gentle pressure so
back of the prawn is arched and you can see
the vein. Insert the point of a bamboo skewer or
toothpick under vein and gently lift up to remove.
fresh tipsTo buy They are pale in colour with
a sweet flavour.
Storage Store in a bowl of ice and
water in the fridge. To freeze, place
in an airtight container with water
and freeze for up to three months.
When to buy Available fresh 52 weeks
of the year.
To prepare Great on the barbecue:
thread onto skewers and drizzle with
olive oil and lemon – serve with
mayonnaise.
Farmed in Queensland.
FRE0709p026-027growR.indd 26FRE0709p026-027growR.indd 26 19/5/09 7:38:40 PM19/5/09 7:38:40 PM
revor
Anderson
was
once an
academic
with a
PhD in zoology and
responsible for educating students.
Today, he has swapped university for life
as a prawn farmer at Cardwell in far North
Queensland and he couldn’t be happier.
“People pay a lot of money to holiday
where I come to work. I have Hinchinbrook
Island and there’s a coral reef just 15
minutes away by speedboat — it’s just a
glorious place to be,” explains the former
James Cook University senior lecturer.
Now Trevor closely monitors prawns’
growth rates instead of students’
academic progress and is responsible
for 132 ponds at aquaculture company
Seafarm’s four production sites spread
over 152 hectares at Cardwell, Innisfail and
Mossman. “I find the business incredibly
fulfilling,” says Trevor, who is Seafarm’s
general manager.
Seafarm, which was established in
1984 and is Australia’s oldest prawn farm,
produces approximately 1500 tonnes of
Crystal Bay prawns a year and you’ll
find them on the menu at some of
Sydney’s best restaurants such as
Tetsuya’s and Rockpool.
Their sweet flavour and fine texture
have made this domesticated banana
prawn a market favourite. “They are quite
tender but crisp enough not to fall apart in
your mouth and are not overly salty so you
can actually taste the flavour of the prawn
and not wish you had a glass of water to
drink immediately afterwards,” says Trevor.
It takes about six months for a Crystal
Bay prawn to leave the hatchery at Flying
Point in Innisfail and reach your plate.
It’s a journey Trevor closely monitors to
ensure they are the best possible quality.
“Woolworths’ quality assurance people
certainly put a big effort into ensuring the
quality,” he says.
But even the best-laid plans don’t
always run smoothly and occasionally the
local wildlife causes trouble. “Cormorants
can be a problem and sometimes a very
small crocodile may get in but they tend
to go away as prawns are very hard for a
crocodile to eat,” says Trevor.
It’s easy to see why life on the farm
is more exciting than on campus!
Prawn & chicken paellaPreparation: 10 minutes
Cooking: 15 minutes Serves: 4
Combine 1 tsp saffron threads and
1 tbs hot water in a small bowl. Stand
for 5 minutes. Cook 2 x 250g packets
ready-cooked microwave basmati rice
in microwave following packet instructions.
Heat 2 tsp oil in a large deep-frying pan over
medium heat. Add 1 chorizo, sliced to pan
and cook for 2-3 minutes or until golden.
Transfer to plate. Cut 4 chicken thigh
fillets into 4cm pieces and cook for 4
minutes or until golden and transfer to plate.
Heat extra 2 tsp oil in pan and add 1 red
capsicum, deseeded, diced. Cook for 3
minutes or until tender. Add 4 green shallots,
thinly sliced and 1 tsp smokey paprika.
Cook for 1 minute. Add 500g peeled Crystal
Bay prawns, deveined and return chorizo
TREVOR ANDERSON,
SEAFARM
and chicken to pan. Stir in rice, 400g can
diced Italian tomatoes, saffron mixture and
¾ cup water. Cook for 2 minutes or until
heated through. Serve sprinkled with ⅓ cup
continental parsley leaves, chopped.
TT
FRE0709p026-027growR.indd 27FRE0709p026-027growR.indd 27 19/5/09 7:39:15 PM19/5/09 7:39:15 PM
winter soups
28
Get cosy with a warm, homemade soup this winter. These easy one-pot dinners are a simple way to serve up a hearty meal to the family.
Bacon, parsnip & thyme soupPreparation: 15 minutes
Cooking: 40 minutes Serves: 6
1½ cups finely grated parmesan cheese
2 tsp olive oil
1 large brown onion, finely diced
250g bacon rashers, rind removed,
shredded
1kg parsnip, trimmed, peeled and diced
4 cups Woolworths Select Liquid
Chicken or Vegetable Stock
3 cups water
6 sprigs thyme
300ml light thickened cream
1 Preheat oven to 200°C. Line a
large baking tray with baking paper.
Place spoonfuls of cheese onto prepared
tray, about 6cm in diameter, allowing room
for spreading. Bake for 6 minutes or until
golden and crisp. Transfer to a wire rack
to cool.
2 Heat oil in a large deep saucepan
over medium heat. Add onion. Set
aside ⅓ cup of the bacon and add
remainding bacon to pan with onion.
Cook for 4 minutes or until onion is
tender and bacon golden.
3 Add parsnip, stock, water and
thyme. Stir until well combined.
Bring to the boil, reduce heat and
simmer for 40 minutes or until parsnip
is very tender. Cool slightly. Remove
thyme stalks.
4 Process mixture in batches in a food
processor until smooth. Return soup
to a clean pan and place over a medium
heat. Bring to the boil and reduce heat.
Stir through cream.
5 Cook reserved bacon in a small
non-stick frying pan for 3-4 minutes
or until crisp. Ladle soup into bowls.
Top with crisp bacon and serve with
parmesan crisps.
SOUPED UP
FRE0709p028-031entR.indd 28FRE0709p028-031entR.indd 28 19/5/09 9:42:40 AM19/5/09 9:42:40 AM
Tomato noodle soupPreparation: 10 minutes
Cooking: 30 minutes Serves: 4
1 tbs olive oil
375g Woolworths Gourmet
pork sausages
1 large brown onion, finely chopped
2 garlic cloves, crushed
700ml bottle Italian tomato
passata sauce
4 cups Woolworths Select Salt-reduced
Liquid Chicken Stock
2 cups water
250g spaghetti, broken into 4cm pieces
200g round beans, trimmed and cut
into thirds
⅓ cup basil leaves
shaved parmesan cheese, to serve
four seed bread roll, to serve
1 Heat oil in a large deep saucepan
over medium heat. Add sausages
and cook for 8 minutes or until browned
on all sides. Transfer to a plate and cool.
Slice sausages.
2 Add onion to saucepan and cook
for 3 minutes or until tender. Add
garlic and cook for 1 minute. Pour tomato
sauce, stock and water into saucepan.
Bring to the boil. Add spaghetti and cook
for 8 minutes or just tender. Add beans
and sausages to soup and stir until well
combined. Cook for 2 minutes or until
sausages are heated through. Ladle soup
into bowls. Top with basil and shaved
parmesan. Serve with a bread roll.
Cook extra soup and freeze for those busy nights when you are on the go!
FRE0709p028-031entR.indd 29FRE0709p028-031entR.indd 29 19/5/09 9:43:26 AM19/5/09 9:43:26 AM
winter soups
30
Thai coconut prawn soupPreparation: 20 minutes
Cooking: 30 minutes Serves: 4
200g rice stick noodles
1 bunch coriander, with roots
1 tbs vegetable oil
1 stalk lemongrass, white part only finely
chopped
1 red capsicum, deseeded and thinly sliced
5 green shallots, thinly sliced
1 long red chilli, deseeded and sliced
4 cups Woolworths Select Salt-reduced
Liquid Chicken Stock
400ml coconut cream
2 cups water
20 green king prawns, peeled, deveined
1 tbs fish sauce
1 tbs brown sugar
1 lime, juiced
extra sliced red chilli, to serve
lime wedges, to serve
1 Soak noodles in boiling water for
10 minutes or until soft. Drain. Wash
coriander stalks and roots. Finely chop
roots and 2cm stalks. Pick leaves and put
into a small bowl. Cover with plastic wrap
and refrigerate until required.
2 Heat oil in a large deep saucepan over
medium heat. Add coriander root and
stalks, lemongrass and capsicum. Cook for
2 minutes or until aromatic. Add shallots and
chilli. Cook for 1 minute.
3 Add stock, coconut cream and 2 cups
of water to saucepan. Bring to the boil.
Add prawns, fish sauce, brown sugar and
2 tbs lime juice. Stir until well combined.
Cook for 2 minutes or until prawns have
changed colour. Divide noodles between
serving bowls. Ladle soup over noodles.
Top with reserved coriander leaves and chilli
slices. Serve with extra wedges of lime.
FRE0709p028-031entR.indd 30FRE0709p028-031entR.indd 30 19/5/09 9:44:12 AM19/5/09 9:44:12 AM
Traditional vegetable & chicken soupPreparation: 15 minutes
Cooking: 1 hour 30 minutes
Serves: 6
1.3kg organic free-range chicken
1 tbs olive oil
1 large brown onion and finely diced
3 large carrots, peeled and diced
4 sticks celery, trimmed and diced
3.5 litres water
4 stalks continental parsley
4 stalks lemon thyme
2 medium zucchini, trimmed and diced
extra continental parsley leaves, to serve
ciabatta loaf, sliced and toasted, to serve
1 Rinse chicken under cold water and pat
dry with paper towel. Trim any excess
fat. Heat oil in a large deep saucepan over
medium heat. Add onion, carrots and celery.
Cook for 8 minutes or until just tender. Place
chicken onto vegetables and cover with
cold water. Slowly bring to the boil. Add
parsley and thyme. Reduce heat and simmer,
partially covered, for 45 minutes or until
chicken is cooked through, skimming top
of soup occasionally.
2 Carefully remove chicken from pan.
Remove meat, discarding skin and
bones. Roughly chop or shred meat.
3 Return soup to the boil. Add chicken
meat and zucchini and cook for
5 minutes or until heated through. Remove
parsley and thyme stalks. Ladle soup into
bowls. Sprinkle with extra parsley and serve
with toast.
Short soup with wontonsPreparation: 30 minutes
Cooking: 20 minutes Serves: 4
5 dried shiitake mushrooms
200g pork mince
2 green shallots, thinly sliced
1 tbs oyster sauce
1 tsp cornflour
24 wonton wrappers
4 cups Woolworths Select Salt-reduced
Liquid Chicken Stock
5 cups water
¼ cup salt-reduced soy sauce
2 tsp sesame oil
1 bunch baby bok choy, trimmed, shredded
lime wedges, to serve
1 Soak mushrooms in boiling water for
25 minutes or until soft. Drain and finely
chop. Combine in a bowl with mince, shallots
and oyster sauce. Season with salt and white
pepper. Mix cornflour with 1 tbs water in a bowl
until smooth.
2 Lay 3 wonton wrappers onto a flat surface.
Place a tsp of pork mixture onto each
wrapper. Brush edges with cornflour mixture.
Fold wrapper in half, forming a triangle. Press
edges together to seal. Curl long side around
and pinch corners together. Put onto a plate
and cover with plastic wrap to prevent drying
out. Continue with remaining wrappers and
filling. Refrigerate until required.
3 Bring chicken stock and water to the boil
in a large saucepan. Add soy sauce and
sesame oil. Drop wontons into boiling stock
and cook for 2 minutes. Add bok choy and
cook for 2 minutes. Serve with lime wedges. PH
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Perfect PastaOur 100% natural, organic ingredients give you the
piquant and perfect tastes to grace any pasta dish.
Rich FlavourUse our Basil and Garlic, Mushroom or Bolognese
Sauces and you’ll relish the rich, red, full-bodied flavours.
Mother Nature’s Good Taste.www.jensens.com.au
JENSENS CERTIFIED ORGANIC
PASTA SAUCES
FRE0709p028-031entR.indd 31FRE0709p028-031entR.indd 31 19/5/09 9:45:12 AM19/5/09 9:45:12 AM
SIMPLE SERVEIf you love a meal that’s ready in a fl ash and is as good as homemade, then try the new range of soups from Woolworths Deli Express.
quick and easy
32
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FRE0709p032-033quick.indd 32FRE0709p032-033quick.indd 32 19/5/09 5:47:58 PM19/5/09 5:47:58 PM
READY IN JUST 5 MINUTES
When you don’t have time to cook up a storm, the new
delicious range of Deli Express Fresh Soups is your
answer! The family – and your tastebuds – will love the
choice of Red Thai Chicken Soup, Hearty Beef Soup,
Garden Pea & Ham Soup, Sweet Potato & Pumpkin
Soup or Tomato, Lentil & Bacon Soup. Pop your favourite
fl avour in the microwave and presto – a warm winter soup
in just 5 minutes!
Made with real ingredients, Deli Express Fresh Soups
are the perfect choice for a healthy lunch or speedy dinner
in their ready-to-go microwavable packaging. Simply heat
and serve with fresh crusty bread!
Available only in NSW, QLD, SA and VIC.
FOR THEFIRSTTIMEIN FROZENVEGIEHISTORYYOU CANSEE THEFARMWHEREYOURVEGIESGREW UP.VISITWWW.PURENZVEGIES.COMAND HAVEA LOOK.
FRE0709p032-033quick.indd 33FRE0709p032-033quick.indd 33 13/5/09 3:56:02 PM13/5/09 3:56:02 PM
34
woolworths fresh promotion
NOTE TO SELF: Add a little cheer to someone’s day with the perfect gift available at Woolworths and Safeway supermarkets nationally.
A SYMBOL OF HOPEDaffodils are a sure sign that a new season has come. Lighten up a gloomy winter with this vivacious, bright flower.
DDaffodils are bulb flowers which emerge
in late winter to spring. There are
thousands of different colour shades,
shapes and sizes available. However,
when most of us think of Daffodils,
we think yellow. The most popular variety is the vibrant
canary yellow colour with a trumpet shaped flower.
These striking yellow flowers look best when displayed on
their own in a vase. Try scattering some natural coloured
pebbles into the base of the vase or place a variety of
interesting twigs through the stems for a dramatic effect.
Daffodils are the signature flower used by The Cancer
Council to raise funds for cancer research on Daffodil
Day in August each year.
FRESH TIPBulb flowers such as daffodils, hyacinths, and tulips are
best in cold water. Change the water every 2 days and
keep flowers out of direct sunlight. In general, try to keep
cut flowers away from fruit. Fruit releases a gas that can
cause flowers to age and wilt faster.
FRE0709p034cloverR.indd 34FRE0709p034cloverR.indd 34 19/5/09 7:29:12 PM19/5/09 7:29:12 PM
FAMILY MATTERSWhether it’s a health or financial issue, compromise and understanding in testing times will only make those bonds stronger.
Woolworths fresh 35
fresh families
❋36 FRESH FAMILIES Living with diabetes isn’t easy, but when
the whole family looks at a diet change,
it could make the path a little smoother.
38 FRESH FOOD KIDS Kids — can you find the sunken treasure?
40 HEALTH AND WELLBEING We can all be a bit on edge in times of
uncertainty. Here’s how to keep smiling.
FRE0709p035-037famR.indd 35FRE0709p035-037famR.indd 35 21/5/09 6:32:34 PM21/5/09 6:32:34 PM
Diabetes is increasing in Australia among all age groups. That means many of us will need to make some lifestyle changes and that can be good news in improving the health of the whole family. Dr Rosemary Stanton reports.
LIVING WITH DIABETES
Family mattersIn any family where someone has either type
of diabetes, the whole family needs to adopt
a healthy diet and get plenty of exercise. That’s
not too difficult because the modern diabetic
diet is basically the same healthy diet that
is recommended for everyone. No special
foods are needed. Those with Type 1 diabetes
must not skip meals and should aim to eat at
approximately the same times each day.
For school-aged children, always let teachers
know if your child has diabetes and give them
a list of possible symptoms of a hypo (low-blood
glucose) attack. A couple of glucose lollies or a
sugar-sweetened soft drink will restore low blood
sugar levels quickly.
What is it?Diabetes occurs when the body fails to
regulate blood glucose levels. Glucose is
essential for production of energy within
the body and it’s the only fuel the brain
can use. Insulin is a hormone produced
by the pancreas that helps transport glucose
out of the blood into the cells. When insulin
fails to function, levels of glucose in the blood
rise and the cells are starved of their main
source of fuel.
In Type 1 diabetes, the pancreas stops
producing insulin. No one really knows why,
although a viral infection may trigger the body
to destroy its own insulin-making cells.
In Type 2 diabetes, the pancreas continues
to produce insulin, but the quantity may be
insufficient for the body’s needs or there may
be a barrier that stops insulin taking glucose
into the cells. Type 2 diabetes is responsible
for 85-90 per cent of all cases of diabetes and
its incidence in Australia has tripled in the last
30 years as obesity has increased.
Dr Rosemary Stanton
How is it diagnosed?Type 1 diabetes may start suddenly with
symptoms of feeling very thirsty, passing large
amounts of urine, weight loss, lack of energy
and blurry vision. If not treated, coma may
occur. Type 2 diabetes starts gradually and
may progress so slowly that the person doesn’t
realise it’s not normal to feel constantly lacking
in energy. Most people with Type 2 diabetes
are overweight. Both types of diabetes have a
tendency to run in families. In some cases, skin
infections or cuts that don’t heal may be the
first sign.
How is it treatedType 1 diabetes requires insulin injections for
survival. Both types require lifestyle changes
with a healthy diet and plenty of exercise. Those
who are overweight need to lose weight with
a healthy diet and exercise, and this may be
enough to send Type 2 diabetes into remission.
Some people with Type 2 diabetes require oral
medication or insulin injections.
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TINY TREATS:On rare events such as birthday
parties and other festive occasions,
a child with diabetes can enjoy a
very small serve of most foods, but
try to avoid sugared soft drinks.
Suitable choices include:
❋ Special fruits such as cherries,
strawberries or stone fruit (in season)
❋ Nuts (not for children under 5 or
with nut allergy)
❋ Small ice-cream
❋ Oven-baked hot chips
❋ Fresh popcorn
(air poppers are best)
❋ Small chocolate bar
❋ Sushi
❋ Pizza
❋ Plain chicken or beef burger
❋ Wraps or small doner kebab with
plenty of salad
❋ Grilled chicken.
fresh families
SUITABLE SNACKS:Children with Type 1 diabetes usually
need a snack between meals. Suitable
snack options for the whole family:
❋ Fruit of any kind, fresh fruit salad, or
a snack pack of canned fruit
❋ Dried fruit such as sultanas, prunes,
dried apple or apricots
❋ Low-fat yoghurt
❋ Plain fat-reduced milk
❋ Low-fat custard
❋ Raisin bread or toast, or fruit
loaf or fruit bun
❋ Toasted muffin
❋ 3-4 wholemeal crispbread with
peanut butter if no nut allergy
❋ Small scone with spread
❋ Nuts (not for children under 5 or
with nut allergy)
❋ A cob of cooked corn.
DAILY DIET:❋ Eat plenty of vegetables
❋ Include two pieces of fruit a day
❋ Choose low GI carbs such as wholegrain
or sourdough breads, rolled oats or muesli,
pasta, brown rice and wholegrain products
❋ Choose healthy fats such as extra virgin olive
for cooking, fish, avocado, nuts and seeds
and use only small amounts of spread with
a low-saturated fat content
❋ Choose lean meats, skinless chicken and
low-fat dairy products
❋ Avoid saturated fats which are found in fatty
meats, full-cream dairy products, fast foods,
commercially fried foods, spreads, most
packaged snack foods, biscuits, cakes and
pastries
❋ Sugar does not cause diabetes, but the usual
intake of sugary foods is too much for those
with diabetes. Appropriate sweet foods should
have a low GI and also be low in fat – for
example, dried fruits or sweetened yoghurt.
FRE0709p035-037famR.indd 37FRE0709p035-037famR.indd 37 19/5/09 8:31:05 AM19/5/09 8:31:05 AM
Ahoy there me hearties! Find the hidden jewels in this yummy vegie soup.
SUNKENTREASURE
fresh food kids
SHOPPING LIST
❋ Canned tomatoes
❋ Baked beans
❋ Carrot
❋ Peas
❋ Corn Kernels
❋ Pasta
WHAT YOU NEED
❋ Chopping board and
a knife
❋ A grown-up to help you
cut up the ingredients
and use the stove
❋ Saucepan
❋ Bowl and spoon.
38
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Treasure soup400g can chopped tomatoes
⅓ cup pasta
220g can salt-reduced
baked beans
½ small carrot, sliced
¼ cup frozen peas
¼ cup corn kernels
1 Empty chopped tomatoes
into the saucepan. Fill the
empty can with water and add
to pan. Bring to the boil. Add
pasta and cook for 5 minutes.
2 Add baked beans, carrot,
peas and corn and cook for
5 minutes more until pasta is soft.
3 Spoon into bowls and look
for the treasure.
Specially Formulated
for Tiny Tummies
Baby Yoplait Yogurt is an ideal
Baby Yoplait Yogurt is an ideal
first food for babies and
first food for babies and
toddlers because it has a unique
toddlers because it has a unique
balance of milk proteins (whey &
balance of milk proteins (whey &
casein), a natural enzyme (lactase),
casein), a natural enzyme (lactase),
and specially selected
and specially selected
live yogurt cultures.
live yogurt cultures.
No Added SugarNo Added Sugar
All NaturalAll Natural
Rich in Calcium
Friendly Live Cultures
Gluten Free
6months& over
Perfect on its own or mixed with
Perfect on its own or mixed with
mashed banana, avocado, stewed
mashed banana, avocado, stewed
fruit or pureed vegetables.
fruit or pureed vegetables.
FRE0709p038-039kidsR.indd 39FRE0709p038-039kidsR.indd 39 19/5/09 7:41:33 PM19/5/09 7:41:33 PM
40
health and wellbeing
DON’T WORRY,BE HAPPY We are all a bit on edge these days which means taking care of ourselves is more important than ever. Here’s a dozen sure-fire ways to beat the blues and stay in tip-top shape, physically as well as mentally.
1
2
Eat well: Most of us don’t need to make radical changes
to our diets to enjoy better health, but we should look at
food content and quantity. If you consider shopping and food
preparation a pleasure, rather than a chore, you’ll be tapping
into one of life’s greatest joys. Buy the best food you can
afford, plan meals and snacks, rather than eating on impulse
and savour meal time as a chance to spend time with family,
friends or enjoy a special moment alone. Home made meals
are much more cost-effective and likely to be lower in sugar,
fat and salt than takeaway. Everything in moderation is the
key. Increase your intake of fresh foods, fruit, vegetables, lean
protein, low-fat dairy and wholegrain carbohydrates and you’ll
be well on your way to a happy, healthy lifestyle.
Get moving: Release those endorphins and you will find it
hard to stop smiling. Scientists have discovered chemicals that
released in the body during exercise, act as anti-depressants
and create a natural high. Feeling fit, strong and healthy also
means looking good which is another reason to feel great.
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12
Get friendly: Catch up with friends by phone
or in person. Studies show people with good social
connections are more content with their lot in life and
cope better in times of stress.
Pay back: It really is better to give than to receive.
Helping someone in trouble makes you feel good about
yourself. Random acts of kindness not only lift your own
spirits, they also cheer up the person on the receiving
end. When someone does you a good turn, always say
‘thank you’ in person or through a reciprocal gesture.
Soak it up: When was the last time you indulged in
a long soak in the tub? Pick up some bubble bath and
wash away your worries.
Find some me time: Grab a great magazine and
find a quiet corner. Even just five minutes of escapism
can bring some sanity back into a crazy day.
Make a play date: Rediscover your inner child.
Find a park and jump on the swings, blow some bubbles
and chase them, throw a ball, have a running race, a
game of hopscotch or re-learn how to skip rope. Get fit
and have a laugh at the same time.
Art for art’s sake: Pick up some chalk and try your
hand at drawing, paint a picture, sketch a bowl of fruit or
a self-portrait. Anything that totally absorbs you.
Start afresh: Forget about yesterday. Wake up every
morning and look on the bright side – the sun still rose
and the birds are still singing. Some days bring inevitable
problems which need to be faced, but starting out on a
positive note should help give you the determination to
push through the hard times.
Learn to let go: Forgiveness is an amazingly
therapeutic tool. Everyone has emotional baggage and
many of us harbour grudges over perceived slights and
wrong-doings for far too long. Letting go means walking
taller, without all that extra weight on your shoulders.
Deciding to become master of your own destiny is one
of the most empowering moves you’ll make.
Leave work at work: This is becoming
increasingly difficult these days, as we take unfinished
projects home or work from a home office. But having
structured time for family is a must, even for those who
work from home. Section off the home office with a
partition, close the door or switch the phone off if you
have to. Give your spouse, children, pets or garden the
undivided attention they deserve.
Life is not a competition: Forget about how
well everyone else appears to be doing. You never
really know what’s going on in their life. If you’re feeling
disgruntled, sit back and make a mental list of all the
things you’ve got – good health, a comfortable home,
great kids, a good job, a loving family – when you look
at life this way, you’ll see all the things you have going
for you far outweigh what you think you really want.
FRE0709p040-041wellR.indd 41FRE0709p040-041wellR.indd 41 19/5/09 5:53:33 PM19/5/09 5:53:33 PM
CHRISTMAS IN JULYAny excuse for a scrumptious pudding will do! Enjoy the fl avour of the festive season all year round with Woolworths Bakehouse.
selection made easy
42
THE PROOF IS IN THE PUDDING
A chocolate lover’s paradise,
Woolworths Bakehouse Heavenly
Chocolate Sponge Pudding is a
light, moist, chocolate fl avoured
sponge enriched with Belgian choc
chips and smothered with our velvety
chocolate sauce. Also available in
3 other decadent fl avours including
Luscious Mixed Berry and White
Chocolate, Seriously Sticky Toffee
Date and Sumptuously Buttery
Lemon, your sweet tooth will be
craving pudding all year round!
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GET GORGEOUS WITH THESE WARM, RICH COLOURS OF THE SEASON WITH THESE PRODUCTS FROM THE HEALTH AND BEAUTY AISLE AT YOUR LOCAL WOOLWORTHS.
health and beauty
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Woolworths fresh 43
SPECIAL TREATMENTPerfect for dry, parched lips, Sally Hansen
18 Hour Lip Treatment conditions and
replenishes. It’s time-release formula moisturises
hour after hour. It works hard and looks good too!
We love it in Clear Mauve and Clear Raisin.
SUPERSTAYFor luscious lips, apply Maybelline
New York Superstay Colour in
Rose to clean, bare lips. Allow to
dry for a full 2 minutes, then apply
the ultra-conditioning balm to seal
in softness. Reapply balm as you
need it. For a glossier look, try
Maybelline Superstay Powergloss
in Sparkling Sherry.
NAIL ARTAdd some colour to a gloomy
winter day with nail colour.
Sally Hansen XTreme Wear in Brick Wall
is the perfect solution.
A LITTLE FLUSHEDFor a healthy glow, get a little blush on your
brush. Tap off any excess, look into the mirror,
smile and apply only to the apples of your
cheeks. Make sure you keep colour light
and blend well. We love: Maybelline Expert
Wear Blush in Plushed Plum.
TOUGH AS NAILS
If you have dry, brittle
nails, Sally Hansen Hard
As Nails is the secret to
strong, groomed nails.
Use a base coat on clean
dry nails. Apply 2-3 coats,
letting each coat dry before
applying the next one.
Finish with a top coat for
maximum shine, and to
make manicures last.BORN LIPPY
A moisturising lipstick can
help protect your lips in the
cold, windy months. So
brighten up your day with
a burst of colour. We love
the brilliant shades from
the Maybelline Moisture
Extreme Lip Colour range.
FRE0709p043beautyR.indd 43FRE0709p043beautyR.indd 43 19/5/09 6:20:23 PM19/5/09 6:20:23 PM
woolworths fresh promotion
SAYCHEESE,
NATURALLYAvailable in a range of classic
styles, Bega Natural Cheese Slices are the perfect size and
thickness for sandwiches, melts and snacks.
Chicken, cheese& lettuce sandwichPreparation: 5 minutes
Serves: 2
½ tsp sweet chilli sauce1 tbs whole-egg mayonnaise4 slices high-fi bre white bread1 tsp Western Star Spreadable Light Dairy Spread4 iceberg lettuce leaves1 cooked chicken breast fi llet, thinly sliced 4 Bega Tasty Cheese Slices
1 Combine sweet chilli sauce and
mayonnaise in a bowl.
2 Spread 1 side of each bread slice with
dairy spread. Arrange lettuce on 2 slices
of bread. Top with chicken, cheese and
mayonnaise mixture. Top with remaining
bread slices. Serve.
tip – School lunches are made easy with Bega Natural Cheese Slices, available in 12 and 24 slice resealable packs.
STRONG & BITEY VINTAGEIdeal for lovers of full-fl avoured cheese.
• Use Strong & Bitey Vintage on steak sandwiches
with caramelised onion, tomato and lettuce.
• Try them on ham sandwiches with fruit chutney
and baby spinach.
TASTY CHEESEThe classic cheese to suit every taste.
• Place on split English muffi ns topped with sliced
ham and pineapple slices. Grill until cheese melts.
• Serve on sandwiches with salad leaves, roast beef
and sweet mustard pickle.
CHEESE BLITZTake a walk down the chilled aisle at your local Woolworths supermarket for a delicious cheese to add a little spark to any meal of the day!
FRE0709p044-045cheeseR.indd 44FRE0709p044-045cheeseR.indd 44 19/5/09 6:22:59 PM19/5/09 6:22:59 PM
Ham, philly & basil pizzaPreparation: 5 minutes
Cooking: 15 minutes
Serves: 2
26cm pizza base ¼ cup pizza sauce100g sliced ham8 olives6 cherry tomatoes, halved90g Philadelphia Block Cream Cheese, broken into cubesolive oil spraybasil leaves, to serve
1Preheat the oven to 200ºC. Spread the
pizza base evenly with sauce then top
with the ham, olives, tomato and Philly.
Spray with olive oil.
2 Bake the pizza for 10-15 minutes or until
cooked through and Philly is golden brown.
3Sprinkle the pizza with basil leaves. Serve
immediately.
Meatballs with Castello Blue Cheese centresPreparation: 10 minutes
Cooking: 15 minutes Serves: 4
500g lean mince beef1 red onion, finely chopped2-3 tsp wholegrain mustard2-3 tbs chopped fresh herbs – parsley,
oregano or thymesalt and black pepper1 egg, beaten150g Castello Blue Cheeseoil, for frying
1 Mix the meat, chopped onion, mustard and
herbs together and season well.
2 Add enough egg to bind well (half an egg
should do). Form the mixture into balls
by rolling generous teaspoonfuls.
3 Heat a little oil in a large pan and gently fry
the meatballs, turning frequently for about
15 minutes, until browned on the outside and
cooked through.
4 Cut the Castello Blue Cheese into wedges.
Using a serrated knife, halve the meatballs
then sandwich together again with a wedge
of cheese between the two halves. Return to
the pan to start melting the cheese. Serve with
pasta or vegetables.
TRUE BLUEGive the humble meatball a Castello makeover with the very yummy addition
of Castello Blue Cheese. Be warned… you
could become addicted to these little treats!
SMOOTH TALKEREnjoy a little taste of heaven with the range of Philadelphia Cream CheeseWith less fat per serve than butter or
margarine, Philadelphia is a heavenly
alternative for both spreading, cooking
and entertaining. There is so much you
can do with this incredibly versatile product.
You can add Philly’s unique flavour and
creaminess to a variety of everyday sweet
or savoury dishes.
Tea cup cheese souffléPreparation: 15 minutes
Cooking: 35 minutes
Serves: 6
butter, to grease cups40g butter2 tbs flour1 cup milk1 tbs Dijon mustard4 eggs, separated125g grated Australian Gold Swiss cheesesea salt and white pepper, to tastesteamed asparagus, to serveolive oil and lemon, for dressing
1 Preheat oven on 180°C. Butter 6 x 1-cup
ovenproof cups or soufflé dishes and place
on a tray. Melt the butter in a saucepan, add
the flour and cook, stirring for 2 minutes. Add
the milk all at once, whisking continuously until
thickened. Cool slightly, add mustard, and then
beat in yolks one at a time. Stir in cheese and
season to taste.
2 Whisk egg whites until soft peaks form.
Fold one spoon of egg whites into cheese
mixture, then fold in remaining egg whites.
3Spoon into cups and bake for 25–30
minutes or until puffed and golden. Serve
immediately with stalks of steamed asparagus
dressed with olive oil, lemon, salt and pepper.
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THE SCOOP Turn a sweet winter treat into an irresistible gourmet dessert with Connoisseur Ice-cream.
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from the freezer
Pancakes with berry sauce & ice-creamServes: 6
Place 1½ cups Woolworths Select Frozen
Mixed Berries, 3 tbs sugar and 2 tbs water
in a saucepan and simmer over a low heat for
3 minutes until berries have softened. Remove
from heat. Using a prepared pancake base
mixture, prepare and cook pancakes following
packet instructions. Stack pancakes onto
serving plates and top with 1-2 scoops of
Connoisseur Vanilla Ice-Cream. Spoon
over berry sauce, dust with icing sugar and
serve immediately.
CONNOISSEUR was launched in 1987 and has become Australia’s leading
super premium ice-cream brand. Connoisseur searches the world for the fi nest
ingredients, crafting a rich, creamy ice-cream experience with an intense fl avour
hit that we are famous for. The range of delectable fl avours continues to receive
high-profi le awards, including four Australian Grand Dairy Awards for Overall
Grand Champion Dairy Product. Taste the difference today.
FRE0709p046peri.indd 46FRE0709p046peri.indd 46 19/5/09 6:33:31 PM19/5/09 6:33:31 PM
With a special cone-shaped lid for quick and easy use in the microwave.
If it boils, the milk flows up through the cone and safely back into the jug. The jug can hold up to one litre of milk, enough for four cups of hot,
delicious, Cadbury Drinking Chocolate. Decor is an Australian company. www.decor.com.au
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1 slice of bread1 cheese slice2 cucumber slices2 sultanas2 green capsicum rings
1 cherry tomatoalfalfa sproutscorn kernels
1 avocado slice
Place the cheese slice on the bread to make the face. Add cucumber slices for eyes and sultanas in the middle for eyeballs. Slice up the capsicum for ears. Halve a cherry tomato for a nose. Lots of alfalfa sprouts for hair. Finally add a slice of avocado and corn kernels for the big mouth.
For more fun ways to get kids interested in fresh food, go to woolworths.com.au You’ll fi nd easy recipe ideas and tips for healthy eating.
Sarah’ssandwich face
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