Jan-Feb 2018 FreshMag PDF

FREE
ISSUE 139
JAN/FEB 2018
summe
ove r
woolworths.com.au
JAN/FEB 2018
l
ISSUE 139
SUPER
EASY ICY
TREATS
PERFECT
PARTY
FOOD
FOR THE
BEACH
SALADS
Simple dishes for lazy days
THAT
DOUBLE
AS MAINS
PASSIONFRUIT
& PEACH
SORBET, P69
EXCLUSIVE
JAMIE MAGAZINE
inside
FRE0118p001 1 29/11/2017 2:39 PM

summer fun
It’s mid-season and the holidays are happening! That means
c
keeping things cool with light, fresh and fabulous food.
hristmas has come and gone and the new

year is here. For those taking a break, it’s all
about food that’s quick and easy to prepare
and delicious to eat. A big, fresh salad full of
magazine team
goodness is always a winner. Turn to p78 for main-meal Magazine Manager,
Woolworths
SNACK ATTACK salads that are menu stars! Summer wouldn’t be the
Nicky Harper
My kids love the tasty holiday same without a day at the beach, so pack your sunnies
and sunscreen along with our gorgeous beach picnic Editor
snacks on p105. They’re quick Cassie Mercer
and easy, so I love them, too! food on p38. School holidays are here and the kids will
Nicky Harper, Woolworths love our snacks on p105. You’ll love them, too, because Food Editor
they’re easy to prepare and pack for a big day out. Christine Sheppard
magazine manager
But even on holiday, dinner is still on the daily list of Creative Director
things to do. Turn to p19 for family friendly meal ideas, Michelle Ball
and on p69 you’ll find irresistible sorbets and ice-creams Digital Art Director
to cool things down. On p121 we explore heart-healthy David Fairs
eating, while Jamie Oliver dishes up some amazing Senior Designer
food on p51. A Woolworths team member has top Oanh Vu
SALAD DAYS sandwich ideas for school lunches on p102. We have
Designer
The Crispy prawn cocktail oodles of noodles on p87 and in our Cooking school 101 Karen Jang
salad on p81 looks and feature on p47. Lychees are at their finest and on p9,
Chief Sub-Editor
tastes like summer heaven. with recipes that do them justice. Happy New Year!
Th e Fresh team
Kyle Rankin
Cassie Mercer, editor
Senior Sub-Editor
Darren Wells
Account Director
FREE
ON THE COVER, Taylor-Lee George
Peach & passionfruit sorbet
ISSUE 139
JAN/FEB 2018
summer
Account Manager
ove
woolworths.com.au (recipe, p69), photographer Rebecca Finch
Guy Bailey, and stylist
Jennifer Tolhurst. Production Manager
SEASON’S FINEST
l
Neridah Burke
SUPER
EASY ICY
TREATS
The cream cheese-filled

PERFECT
PARTY
FOOD
DOWNLOAD THE
FOR THE
BEACH
Lychee fritters on p11 did

SALADS
THAT
DOUBLE
Director of Operations,
APP – IT’S FREE!
AS MAINS
PASSIONFRUIT
Content Marketing
not disappoint!
& PEACH
SORBET, P69
Fresh is available from the Marc Glassman

Christine Sheppard, food editor EXCLUSIVE
JAMIE MAGAZINE
inside App Store and Google Play.
Head of Content,
Woolworths
Joanna Rose
PUBLISHED BY NEWSLIFEMEDIA PTY LTD (ACN 008 923 906), Level 1, Locked Bag 5030, Alexandria, NSW
2015. NewsLifeMedia Pty Ltd is a wholly owned subsidiary of News Corp Australia (ACN 007 871 178). Copyright Content Marketing
2018 by NewsLifeMedia Pty Ltd. All rights reserved. Reproduction in whole or part is strictly forbidden without written Manager, Woolworths
permission of the publisher. Woolworths Fresh and NewsLifeMedia Pty Ltd accept no responsibility in respect Natalya Mandelberg
of any products, services or goods which may be presented in this magazine, or any errors in editorial references.
Woolworths Fresh November 2017. Colour separations by NewsPremedia. Products featured in this magazine are Multi-Channel Content
available in all states in the majority of stores unless specified. ISSN 1839-7123. Planner, Woolworths
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managed forests and
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FRE0118p003 3 29/11/2017 1:54 PM

WOW004573 2017-11-08T15:45:46+11:00
we’re nudifying
brekkie
introducing brekkie made with

real ingredients and no nasties
contents
9 fresh in season
38 surf’s up!
117 heart & soul
jan/feb
i n-
s
son
lyc h ees
ea
THE SUMMER ISSUE
6 fresh reader 78 salad days

Your recipes and answers to Main-meal salads packed with
your culinary queries freshness and flavour
9 fresh in season 87 noodles for lunch

Sweet, juicy lychees are Boring work lunches? Not with
at their finest these pack-and-go noodle ideas!
19 weeknight dinners 97 platters of plenty

10 delicious meal ideas The deliciously easy way
the family will love to feed a crowd
38 surf’s up! 102 kitchen insider

Pack a picnic basket and Our Woolworths baker gives
head to the beach the lowdown on bread
47 cooking school 101 105 family day out snacks

The deliciously versatile No fast food stops required with
world of noodles road trip snacks the kids will love!
51 jamie oliver 117 heart & soul

Perfect steaks, tasty All about heart-healthy eating
tomatoes and more and delicious recipes, too!
69 cool it! 127 fresh bites

Turn down the heat with Latest food trends and products
scoops of icy delight in store at your local Woolworths
N E X T M ON T H …
Beautiful baking, sizzling sausages – and more! Out 7 February
19 weeknight dinners RECIPE KEY vegetarian gluten free low fat
fresh Jan/Feb 2018

lower GI
FRE0118p005 5 29/11/2017 1:51 PM

cook & win!
IN NER
W
fresh MOIST CHOC-CHIP

reader BANANA CAKE
Prep 15 mins | Cook 45 mins | Serves 8
recipe
Share your recipes with us or ask us your cooking
100g unsalted butter, softened
queries and you could win some great prizes. 1 cup Essentials white sugar
2 eggs
1 tsp vanilla
11/2 cups Essentials plain flour
1/2 tsp bicarbonate of soda
3/4 cup milk
3 ripe bananas, mashed
1/2 cup dark choc chips
1/2 cup roughly chopped
walnuts (optional)
1 Preheat oven to 180°C. Grease and

line a 20 x 10 x 7cm (7-cup capacity)
deep loaf tin with baking paper.
2 Beat butter and sugar together
with electric beaters until pale and
creamy. Add eggs, one at a time,
and beat until just combined.
Add vanilla and beat until combined.
3 Add flour, bicarbonate of soda and
milk alternatively. Stir in mashed
banana and 3/4 of choc chips and
walnuts, if using. Stir until combined.
Pour mixture into prepared pan,
smooth top and sprinkle with
remaining choc chips. Bake for
45 minutes or until a skewer comes
out clean when inserted into centre
of the cake. Stand for 10 minutes
before turning out onto a wire rack
to cool. Slice and serve.
NUTRITION Per serve: 6g protein, 16g fat
(11g sat fat), 60g carb, 39g sugars, 2g dietary
fibre, 110mg sodium, 1700kJ (405 cals)
PHOTOGRAPHY: CRAIG WALL STYLING: SARAH O’BRIEN
I make this banana cake for my

three kids. It’s yummy for lunch
boxes or as an after-school
snack. It’s so easy to make, and
they love it. Always a winner!”
KATE WINS A $50 GIFT CARD!

Develop your own recipe and send it to
freshmagazine@woolworths.com.au Kate, Vic
6 woolworths.com.au
FRE0118p006 6 24/11/2017 1:41 PM

fresh reader
letter
of the month
write to us
at fresh
and you could
winner win a copy of
There is such a wide variety of salt
available these days. Himalayan pink
Jamie Oliver’s
salt, rock salt, salt flakes, sea salt,
to name a few. Can they be used
cookbook!
in place of ordinary salt, or do they
have different attributes?
Micaela, SA
The differences between the
varieties are how refined they are,
size, texture and colour. They can all
be used in cooking and seasoning.
Flakes are made by evaporating sea
water. The flakes are small and fine
and can easily be crumbled between
Send your questions to
your fingers. Table salt is a small
grained, refined salt. It usually has an Christine at
anti-caking agent added. Cooking freshmagazine@
salt is a coarser version of table salt. woolworths.com.au
Both table and cooking salts are
for a chance to win!
available with added iodine and are
inexpensive. Refining the salt removes Christine, Food Editor
most of the natural minerals. Rock
salt is larger crystal chunks that need
to be ground in a salt mill or mortar
and pestle. Coloured salt is available ••
in many colours, including pink, grey
WHILE ADDING When you freeze meals (for example,
and black. The colours are due to
SALT TO FOOD CAN lasagne) should it be defrosted
natural minerals present and they are
ENHANCE ITS prior to baking or can it be baked
often used as a condiment for their
FLAVOUR, FOR straight from the freezer? If it needs
aesthetic quality.
HEALTH REASONS be defrosted first, does it have to be
PHOTOGRAPHY: CRAIG WALL STYLING: SARAH O’BRIEN
IT’S BEST TO USE IT defrosted in the fridge?

SPARINGLY. Barbara, WA
Yes, it is preferable to defrost food
prior to cooking or reheating. While
Can you please tell me about stem frozen commercial products have
ginger, how it is used and if it’s readily been developed to be cooked from
available in Australia. their frozen state, the same is not
Bev, NSW true for the food we cook at home.
Stem ginger is actually a British term. The risk in cooking home-made
It’s fresh root ginger which has been food from frozen is that a safe
MICAELA WINS cooked in a sugar syrup. It is mainly internal temperature of the food
a copy of Jamie Oliver’s used in cakes, puddings and other may not be reached. Remember to
5 Ingredients (Penguin, $55). baking. You could use glace ginger always defrost food in the fridge, not
Congratulations! with a little sugar syrup instead. on the bench, for food safety reasons.
fresh Jan/Feb 2018 7
FRE0118p007 7 29/11/2017 2:05 PM

ALL ABOUT
lychees
Lychees are a fabulous seasonal fruit at home in desserts, salads or even fritters.
LYCHEE SUMMER
FRUIT SALAD WITH
GINGER SYRUP
PHOTOGRAPHY: JEREMY SIMONS STYLING: SARAH O’BRIEN RECIPE DEVELOPMENT: BRONWEN WARDEN WHILE EVERY CARE HAS BEEN
tropics
1/2 cup caster sugar
TAKEN TO ENSURE THIS RECIPE IS GLUTEN FREE, ALWAYS CHECK LABELS AS INGREDIENTS DIFFER FROM BRAND TO BRAND.
1 tbs shredded ginger

2 sprigs mint
the
1/4 cup lime juice
te
1 mango
of
as
at
1/2 rockmelon
tr
1/2 pineapple
8 lychees, peeled, stones
ex
removed, halved
f o r an
hurt
finely grated lime zest and extra
mint leaves, to serve
y o g
n ut
c oc o
1 Combine 1/2 cup water, sugar,
of
ginger and mint in a small
saucepan and stir over low
heat until sugar has dissolved.
p
ollo
Bring to the boil, reduce heat

ad
and simmer over medium heat

for 5-6 minutes or until mixture
ith
is syrupy. Add lime juice and

Serve w
simmer a further 1 minute.

Cool slightly, strain then
refrigerate until cold.
2 Slice mango, rockmelon and
pineapple. Combine in a large
bowl with lychees. Pour cold
syrup over fruit and garnish with
lime zest and mint leaves to serve.
NUTRITION Per serve: 2g protein,
0.5g fat (0g sat fat), 52g carb,
52g sugars, 5g dietary fibre, 25mg
sodium, 965kJ (230 cals)
FRE0118p009 9 24/11/2017 2:01 PM

MEET OUR
T
hey’ve been grown in
lychee
China since 1059 AD,
but when it comes to our
cheese boards, pavlovas, salads and
smoothies, local know-how powers
Australia’s lychees. And as far
as grower Orlando Quintieri is
concerned, they can be summed
grower up in one simple word: unique.

With their bumpy red skin and
a floral perfumey taste, lychees
have an appearance and texture
unlike any other. Combined with
a nutritional worth that cannot
be ignored – they’re rich in dietary
fibre and boast a mega dose of
vitamin C – it’s clear that special
attention and care must be given
in order to produce and deliver
this extraordinary fruit.
Baby lychees
glisten in the
morning rain
on Orlando
Quintieri’s (right)
Mareeba farm.
They are ripe
when the skin
turns red.
WORDS: DARREN WELLS PHOTOGRAPHY: BRIAN CASSEY
Seven varieties of lychee are grown

at Mareeba, just over an hour west of
Cairns, each with their own aesthetic
and taste differences. And each can
be used in ways that bring out the best
of this summer delight: from a lychee
sauce for pork chops, to a lychee
•• compote with papaya and mango.
Yet it’s one of the simplest uses that
So versatile, a lychee lends itself perfectly Orlando favours the most. “Fruit
salad,” he says, a dish that lets the
to salads, marinades, jellies and desserts flavour of the lychee speak for itself.
10 woolworths.com.au
FRE0118p010 10 29/11/2017 1:58 PM

in season
LYCHEE FRITTERS vegetable oil, for deep frying 3 Heat oil in a deep saucepan
Prep 15 mins + chilling | Cook 20 mins icing sugar, for dusting or deep-fryer.
Serves 4 4 Place extra flour in a shallow bowl.
1 Beat cream cheese, icing sugar Toss chilled lychees in flour to lightly
150g cream cheese, softened and lemon rind together until smooth. coat, shaking off excess. Dip in batter
1 tbs icing sugar Stir in coconut. Using a teaspoon, and allow the excess to drip off.
1 tsp grated lemon rind fill each lychee with cream-cheese Cook, in batches of about 6 at
2 tbs toasted shredded coconut mixture. Place on a tray and repeat a time, for 2 minutes, turning halfway
20 lychees, peeled, stone with remainder. Cover and refrigerate through until pale golden in colour.
removed for 1 hour or until firm. Drain on a paper towel.
1 egg yolk 2 Whisk egg yolk in a large bowl 5 Stand for 2 minutes before serving
1 cup chilled soda water to loosen. Whisk in soda water. dusted with icing sugar.
1/2 cup plain flour, plus extra for Add both flours and, using a fork, NUTRITION Per serve: 6g protein, 23g fat
dusting roughly stir until just combined (11g sat fat), 30g carb, 13g sugars, 2g dietary
1/2 cup cornflour when lumps will be visible. fibre, 135mg sodium, 1475kJ (350 cals)
WORDS: DARREN WELLS PHOTOGRAPHY: BRIAN CASSEY
FRE0118p011 11 24/11/2017 2:01 PM

ASIAN PRAWN, LYCHEE 10 lychees, peeled, halved, 2 Place snow peas in a bowl.
& CORIANDER SALAD stone removed Pour boiling water over and stand
Prep 15 mins | Serves 4 1 bunch coriander, leaves picked for 1 minute. Drain and refresh
1 cup snow pea shoots or snow under cold, running water.
pea sprouts 3 Combine prawns, lychees,
baby cos lettuce, leaves coriander leaves, snow pea
1/3 cup lime juice separated shoots or sprouts and sliced
2 tbs fish sauce 2 tbs fried shallots (optional) snow peas on a bed of lettuce
1 tbs grated palm sugar leaves. Drizzle dressing over
1 eschalot, finely chopped 1 Combine lime juice, fish sauce salad, scatter with shallots, if using,
1 long red chilli, finely chopped and sugar in a small bowl and and serve immediately.
100g snow peas, trimmed, sliced whisk well until sugar dissolves. NUTRITION Per serve: 18g protein, 1g fat
500g cooked fresh tiger prawns, Add eschalot and chilli and mix (0.5g sat fat), 11g carb, 10g sugars, 4g dietary
peeled, deveined well to combine. Set aside. fibre, 1365mg sodium, 570kJ (135 cals)
TOP TIP
Lychees are very
perishable, so store
them in a plastic bag
in the fridge for up to
a week. Select ones
that are firm with
a bright skin.
FRE0118p012 12 24/11/2017 2:01 PM

in season
Use a kin away

knife
to make ently peel s
a cut in the hard skin of the lychee and g
LYCHEE CHEESECAKE Press crumbs over base of pan. stirring, for 5 minutes, until
Prep 30 mins | Cook 10 mins | Serves 8 Refrigerate until firm. a caramel colour. Pour most
2 Meanwhile, reserve 8 lychees for over macadamias and set aside
160g macadamia and serving. Puree remainder in a small to harden. Pour remaining
white-chocolate biscuits food processor until finely chopped. caramel over cheesecake and
70g butter, melted Dissolve gelatine in 2 tbs hot water, add reserved macadamias.
20 lychees, peeled, stoned then process with lychee puree. Once praline has set, break into
10g gelatine 3 Beat cream cheese and sugar pieces. Serve cheesecake topped
250g cream cheese, softened until smooth, add lychee mixture with reserved lychees and praline.
1/3 cup caster sugar and stir to combine. NUTRITION Per serve: 7g protein, 39g fat
3/4 cup thickened cream 4 Beat cream until soft peaks form. (21g sat fat), 34g carb, 28g sugars, 1g dietary
macadamia praline Fold into cream-cheese mixture. fibre, 230mg sodium, 2120kJ (505 cals)
1/2 cup chopped macadamias Pour over biscuit base and smooth
1/3 cup caster sugar top. Cover and refrigerate for 3 hours
or until set.
1 Line base of a 20cm springform 5 Meanwhile for praline, place 3/4 of W AT C H N O W
pan with baking paper. Process the macadamias on a baking-paper For tips on how to
cook with gelatine,
biscuits in a food processor until lined tray. Stir sugar and 2 tbs water
download Fresh for
fine crumbs form. Transfer to in a pan over low heat until dissolved. free from the App
a bowl and stir in melted butter. Increase heat and boil, without Store and Google Play.
FRE0118p013 13 24/11/2017 2:01 PM

Here is some
of the season’s
finest produce –
but get in quick,
you don’t want to
miss out!
SNOW PEAS
Unlike regular garden peas, snow
peas have a flat, edible pod. Growing
to about 10cm long, they contain
sweet, tender seeds. They are one
of the oldest cultivated vegetables,
having been grown in Asia as long as
12,000 years ago. Their crunchiness
makes them ideal for summer salads
and stir-fries, so try our Stir-fried ginger
prawns with snow peas recipe on p27.
SPRING ONIONS
Often confused with the more bulbous
white globe onion, spring onions are
a long, thin, green variety of onion.
Both the green leaf and the white,
slightly stronger-flavoured bulb area
are edible. Perfect eaten raw, they’re
delicious sliced into salads, used in
sir-fries, or used as a garnish to fish or
chicken. Their mild flavour makes them
popular in Asian dishes, so give our
Mushroom san choy bau on p31 a try!
PLUMS
One of the great joys of summer is
feasting on stone fruit, and plums are
among our most popular. We classify
them into two types, Japanese and
European, with the former being
slightly larger and including the
blood-red or golden varieties. Choose
ones that are smooth, plump and with
a consistent colour. Try them halved,
sprinkled with sugar and grilled until
they’ve caramelised. You’ll also love
our Plum & ginger slice on p45!
FRE0118p014 14 24/11/2017 2:01 PM

in season
MANGOES PASSIONFRUIT PEACHES

The mango season is drawing Round or egg-shaped with a thick A close relative of nectarines, cherries
to a close, but there is still time to purple skin, passionfruit become and plums, peaches have a soft, fuzzy
enjoy the king of fruits! Colour is hard and wrinkled as they ripen. yellow-to-red coloured skin. A stone fruit
no indication of a mango’s ripeness Their insides are sweet and jelly-like chock full of vitamin C, peaches were
– touch is how you can tell. With with black seeds covered in a sweet first grown in China more than 2000
a gentle squeeze, a ripe mango pulp. Passionfruit will keep for a week years ago. There are many varieties,
should give slightly. Enjoy them in our stored at room temperature or longer, including yellow, white, freestone and
Lychee summer fruit salad with ginger in an airtight bag in the fridge’s crisper. clingstone. Although they’re delicious
syrup recipe on p9 and stock up on Their pulp can be frozen in ice-cube eaten raw, they’re also great in salads
mangoes, then peel, slice and store in trays and popped in a cocktail, or cool and on cereal. Try them in our Grilled
zip-lock bags and freeze. Voila – fresh down with our refreshing Passionfruit pork & peach salad on p82 – it’s
mangoes for months to come! & peach sorbet on p69! a delicious meal in itself!
For more recipes and helpful tips visit

woolworths.com.au
FRE0118p015 15 24/11/2017 2:01 PM

fresh , tas t y & h e a lt h y
food f o r t h e w h o l e fa m il ia
mexi slaw
serves 6
Drain a 400g can Edgell Black Beans and 420g can
Edgell Super Sweet Corn Kernels. Shred ¼ small red
cabbage and grate 1 large carrot.
Combine all vegetables with 3 sliced spring onions and
the leaves of 1 bunch coriander.
Combine zest and juice of 1 lime, 2 tbsp olive oil, 1 tsp
ground cumin and a pinch of sugar to make a dressing.
Pour over salad and serve on it’s own or in tacos.
bbq chicken, refried beans

& corn quesadillas
makes 3
Panfry 1 chopped onion, 2 cloves
crushed garlic and 1 tsp of ground
cumin in a little oil until softened.
Puree together with a drained
400g can Edgell Pinto Beans
and 1 tbsp of tomato paste.
Portion out the bean mixture
with drained 420g Edgell
Corn Kernels, 1 ½ cups
shredded BBQ chicken, 1 ½
cups grated tasty cheese
and 2 chopped spring
onions, and sandwich
between 6 tortillas.
Panfry or cook in a sandwich
press until golden and cheese
is melted. Serve with coriander
and lime wedges.
beef & bean
soft shell tacos makes 6
Place 1 sliced onion in the base of a slow cooker,
top with 1kg piece beef chuck. Combine 2 cups beef
stock, ⅓ cup tomato paste, 30g sachet of taco
seasoning, 2 cloves crushed garlic and pour over beef.
Cook on low for 8 hours or on high for 4 hours.
Remove beef and set aside.
Place slow cooker sauce and a drained 400g can Edgell
Red Kidney Beans into a medium saucepan & simmer for
10 minutes or until sauce is reduced.
Pull beef into shreds and gently stir back through sauce.
Serve on tortillas with Mexi-Slaw,
fresh chopped tomato and guacamole.
mexican spiced
chicken~with~ charred
corn & salsa rice
serves 4
Cut 4 chicken thigh fillets into chunks.

Combine 3 tsp smoked paprika and 2
tsp ground cumin, then use to coat
chicken. Thread onto skewers.
Cook a drained 420g can Edgell Corn
Kernels for 5-6 minutes on a BBQ
hotplate until charred. Remove from heat.
Reduce heat and cook chicken for 5-6
minutes on each side until cooked through.
Heat a 250g packet of microwave Mexican
rice. Transfer to a bowl and mix with a
drained 400g can Edgell Red Kidney Beans
and ½ cup of coriander leaves.
Mix charred corn with 1 diced red onion, 1
de-seeded diced tomato, 1 diced avocado
and juice of 1 lime.
Serve with chicken and Mexican rice.
essentials
They
They ate it.
rated.
Glorious!
We asked hundreds of our customers to give our new range
of tender meats and summer salads a good grilling. The result
was a job well done. Now we get to share them with you all
summer long. The Woolworths food range. Glorious!
10 dinners fresh WEEKNIGHT
Here are 10 quick-and-easy family meal ideas the kids will love!
PHOTOGRAPHY: CRAIG WALL STYLING: SARAH O'BRIEN RECIPE DEVELOPMENT: DIXIE ELLIOTT
For delicious ideas for leftover pasta go to

woolworths.com.au/food-savers.
1 ORECCHIETTE WITH MIXED

GREENS & GOAT'S CHEESE
1 tsp cornflour
1 cup fresh or frozen peas
1 lemon, finely grated rind and
and zucchini and cook for 4 minutes
or until softened. Combine cream
and cornflour in a jug. Add to
cost per serve $3.35
1/4 cup juice pan with peas, lemon rind and
Prep 10 mins | Cook 15 mins | Serves 4 60g spinach leaves, shredded juice, and bring to a simmer.
100g goat’s cheese, crumbled, Add spinach and cook for 2 minutes
400g orecchiette pasta to serve or until just wilted.
30g butter 3 Add sauce to pasta and toss well
2 tbs olive oil 1 Cook pasta in a large saucepan to combine. Top with cheese and
1 red onion, thinly sliced of boiling, salted water until al dente. season with cracked black pepper.
3 zucchini, halved lengthways, Drain, return to pan and keep warm. NUTRITION Per serve: 23g protein, 40g fat
thinly sliced 2 Heat butter and oil in a large frying (20g sat fat), 80g carb, 10g sugars, 9g dietary
300ml light thickened cream pan over medium heat. Add onion fibre, 225mg sodium, 3320kJ (795 cals)
FRE0118p019 19 24/11/2017 1:42 PM

2 C
HILLI LIME CLAMS
WITH TOMATOES
& GRILLED BREAD
4 slices Woolworths sourdough bread,
to serve
1/2 cup flat-leaf parsley, roughly
15 minutes or until tomatoes are
very soft. Stir in lime rind, juice, salt
and pepper.
chopped, to garnish 3 Add clams and return to the boil.
lime wedges, to serve Cover and cook for 5 minutes,
Prep 10 mins | Cook 25 mins | Serves 4 shaking pan occasionally, or until
1 Cut a small cross in base of clams are hot and open.
1kg ripe tomatoes tomatoes and place in a large bowl. 4 Meanwhile, preheat a chargrill
1/2 cup olive oil Cover with boiling water andstand for over high heat. Brush both sides
1 brown onion, finely chopped 2 minutes or until skins begin to peel. of bread with reserved oil and
2 garlic cloves, crushed Drain and cool under cold water. chargrill for 2-3 minutes each side
2 long red chillies, finely chopped Peel skin from tomatoes and dice. or until toasted.
11/2 cups fish stock 2 Reserve 1 tbs of the oil and heat 5 Ladle clams and sauce into bowls
2 tsp caster sugar remainder in a large, deep frying pan and sprinkle with parsley. Serve with
2 large limes, finely grated rind over medium heat. Add onion, garlic chargrilled bread and lime wedges.
and juice and chilli. Cook for 4 minutes or until NUTRITION Per serve: 19g protein, 31g fat
2 x 500g pkts ready-to-eat softened. Stir in tomato, stock and (5g sat fat), 28g carb, 12g sugars, 8g dietary
vongole clams sugar. Bring to the boil, simmer for fibre, 905mg sodium, 2045kJ (490 cals)
TOP
TIP
Make croutons
with leftover
bread. Drizzle
sourdough cubes
with oil and
season. Lay on a
baking tray. Bake
at 180°C for 20
minutes, tossing
occasionally, until
dried and golden.
Store in an
airtight container
for 1 week.
FRE0118p020 20 24/11/2017 1:42 PM

weeknight dinners
cooking
TIP
3 PEPPER STEAK WITH

OVEN CHIPS If you're watching
fat content,
cost per serve $6.97 use fillet steak and
grill instead of fry.
3 large potatoes, peeled, cut into chips

1/4 cup olive oil
4 Scotch fillet or sirloin steaks
20g butter
3 eschalots, finely chopped
300ml light thickened cream
2 tbs Worcestershire sauce
55g can green peppercorns, drained
2 tbs finely chopped chives
spinach leaves, to serve
1 Preheat oven to 220°C. Line a large

baking tray with baking paper. Place
chips in a microwave-safe bowl and
add 1 cup water. Cover loosely with
plastic and microwave on high for
4-5 minutes or until tender.
Drain and rinse under cold water.
Return to bowl and add 2 tbs of the
oil. Toss well to coat. Spread chips on
tray then season with salt and
pepper. Bake for 30 minutes or until
golden and crisp.
2 Meanwhile, season steaks. Heat
remaining oil in a large frying pan
over medium-high heat. Add steaks
and cook for 3-4 minutes each side
for medium-rare or until cooked to
your liking. Transfer to a plate and
cover to keep warm.
3 Return pan to heat and add butter.
When melted, add eschalots and
cook for 3 minutes or until softened.
Add cream, sauce and peppercorns.
Bring to the boil and simmer for
8 minutes or until slightly thickened.
Stir through half the chives.
4 Transfer steaks to plates, spoon
over sauce and garnish with
remaining chives. Serve with chips
and spinach leaves.
FRE0118p021 21 24/11/2017 1:42 PM

weeknight dinners
4 S
QUID WITH CUCUMBER 3 Lebanese cucumbers, thinly Cut into large pieces. Sprinkle with sea
ALWAYS CHECK LABELS AS INGREDIENTS DIFFER FROM BRAND TO BRAND.

& RADISH SALAD sliced diagonally salt, lemon pepper and black pepper.
WHILE EVERY CARE IS TAKEN TO ENSURE THIS RECIPE IS GLUTEN FREE,

1 bunch radishes, trimmed, thinly sliced 3 Combine cucumber, radish,
1 large avocado, sliced avocado, onion and coriander in
Prep 20 mins + standing | Cook 10 mins 1/2 cup coriander sprigs a bowl. Gently toss until combined.
Serves 4 2 tbs peanut oil 4 Heat 1 tbs oil in a wok over high
lime wedges, to serve heat. Add 1/3 of the squid and stir-fry
for 2 minutes or until golden and
1 Combine onion and vinegar in cooked through. Transfer to a plate.
1 small red onion, thinly sliced a bowl. Season to taste and stand Repeat with remaining squid, adding
1/4 cup rice wine vinegar for 10 minutes. Drain. more oil as required. Serve squid with
4 large squid tubes 2 Meanwhile, cut along one side of cucumber salad and lime wedges.
1 tsp lemon pepper squid to open out flat. Using a small NUTRITION Per serve: 22g protein, 23g fat
1/2 tsp finely ground black knife, score in a diagonal pattern, (5g sat fat), 6g carb, 5g sugars, 5g dietary
pepper taking care not to cut right through. fibre, 365mg sodium, 1345kJ (320 cals)
Squid is so
versatile. Buy
frozen squid to
keep in the
freezer for a
quick meal.
FRE0118p022 22 24/11/2017 1:43 PM

woolworths promotion
WINNER DINNERS
Choose tender, crisp and crunchy free-range chicken for
convenient, top-quality dinners, straight from the freezer.
SUPER- H S
EASY MEA
LS EXCLUSIVE TO WOOLWORT
CROWD-PLEASING IDEAS
Tegel premium free-range chickens are raised
on a nutritious diet with plenty of fresh air.
Look in the freezer section for the convenient
new range, all made with 100 per cent chicken
breast: Extra Crunchy Burgers, Crispy Cracker
Crumbed Tenders, Tempura Battered Nuggets
and Panko & Quinoa Crumbed Tenders.
FRE0118p023 23 24/11/2017 2:04 PM

weeknight dinners
5 SAMBAL CHICKEN
SKEWERS
Prep 15 mins + marinating | Cook 20 mins

Serves 4
1/4 cup honey

1/4 cup soy sauce
2 tbs vegetable oil
1 tbs sambal oelek*
1 tbs fish sauce
3 garlic cloves, crushed
800g chicken thigh fillets, diced
steamed baby bok choy, to serve
440g pkt thin egg noodles
coriander leaves, to garnish
lime wedges, to serve, optional
1 Combine honey, soy, oil, sambal

oelek, fish sauce and garlic in a bowl. cooking
Add chicken and stir until combined.
Cover and marinate for 1 hour or TIP
overnight if time permits. Thread

chicken onto small skewers. This recipe is
2 Heat a chargrill over high heat. only mildy hot,
Cook skewers for 10 minutes or but sambal
oelek can
until charred on all sides and be ommitted if
cooked through. you prefer
3 Meanwhile, bring a saucepan of a milder dish.
water to the boil. Add bok choy and
cook for 2 minutes or until just tender.
*MAY NOT BE AVAILABLE IN ALL STORES.
Lift out with tongs and drain. Add

noodles to boiling water and cook for
2 minutes or until separated. Drain.
4 Arrange noodles on plate, top
with bok choy and skewers.
Garnish with coriander and serve
with lime wedges, if using.
FRE0118p025 25 24/11/2017 1:43 PM

6 HONEY APPLE
DRUMSTICKS
2 Granny Smith apples
1 small red onion, finely chopped
1/3 cup mint leaves, roughly chopped
Place drumsticks on tray and bake,
basting with marinade every
10 minutes, for 40 minutes or until
1/3 cup whole egg mayonnaise golden and cooked through, turning
Prep 15 mins + marinating | Cook 40 mins over half way through cooking time.
Serves 4 1 Combine apple sauce, honey, 3 Meanwhile, quarter apples and
sugar, vinegar and mustard in core. Thinly slice and place in a large
1/2 cup apple sauce a large bowl. Add drumsticks and bowl with onion, mint, mayonnaise,
1/4 cup honey stir to coat well with marinade. salt and pepper. Toss until combined.
2 tbs brown sugar Cover and marinate in the fridge Serve drumsticks with apple salad.
2 tbs apple cider vinegar for 1 hour if time permits. NUTRITION Per serve: 53g protein, 43g fat
1 tbs Dijon mustard 2 Preheat oven to 200°C. Line (10g sat fat), 18g carb, 17g sugars, 3g dietary
8 large chicken drumsticks a large tray with baking paper. fibre, 355mg sodium, 2805kJ (670 cals)
TOP
TIP
To cut fat, use lean

chicken breast
fillets or
tenderloins and
use a reduced-fat
mayo for the
dressing.
26
FRE0118p026 26 24/11/2017 1:43 PM

weeknight dinners
storing
TIP
Aximpore rovidel
incilles dolorem
oluptate
elesseque doloreh
enihite nihilite
volupta tempost,
ut volecus, quis
am quam arunt
fresh
IDEA
Need a veg
boost? Use
Woolworths
Simply Sir-Fry
Vegetable
Superfoods
instead of
snow peas.
7 S
TIR-FRIED GINGER
PRAWNS WITH SNOW PEAS
1 red capsicum, quartered,
thinly sliced
750g green prawns, peeled,
to wok with capsicum and stir-fry
for 2 minutes or until just tender.
Transfer to a bowl.
deveined, tails intact 2 Reheat wok and remaining oil.
Prep 10 mins | Cook 20 mins | Makes 4 150g small snow peas, trimmed Stir-fry prawns in batches for
steamed jasmine rice, 2 minutes until just cooked.
1/3 cup chicken stock to serve Add sauce and bring mixture
2 tbs soy sauce to the boil. Return vegetables to
2 tsp sesame oil 1 Combine stock, soy, sesame wok with snow peas. Cook for
1 tsp cornflour oil, cornflour and garlic in a jug. 2 minutes or until hot. Spoon rice
3 garlic cloves, crushed Heat a wok over high heat. onto serving plates and top with
2 tbs vegetable oil Add 1 tbs oil and ginger. stir-fry and reserved spring onion.
4cm piece ginger, peeled, Stir-fry ginger for 2 minutes or NUTRITION Per serve: 25g protein, 12g fat
finely shredded until golden. Reserve 2 tbs of (2g sat fat), 36g carb, 4g sugars, 4g dietary
4 spring onions, thinly sliced diagonally the spring onion, add remainder fibre, 1075mg sodium, 1525kJ (365 cals)
FRE0118p027 27 29/11/2017 1:59 PM

weeknight dinners
I LL L
SW
D
O
KI
VE
Chorizo is a mild
spiced sausage
and with the
cheese makes
a gooey filling
that the kids
will love!
8 C
HORIZO STUFFED PORK
WITH PATATAS BRAVAS
1 Preheat oven to 220°C. Line a
large baking tray with baking paper.
Place potatoes in a microwave-safe
Spoon chorizo mixture along pork
fillets and secure with kitchen twine.
4 Heat remaining oil in a frying
bowl with 1 cup of water. Cover pan over medium heat. Cook pork,
Prep 20 mins | Cook 35 mins | Serves 4 loosely with plastic and microwave turning often, for 8 minutes or
on high for 4 minutes or until tender. until well browned. Transfer to tray
3 large potatoes, peeled, Drain and rinse under cold water. in oven and cook with potatoes
cut into 4cm cubes 2 Drain cooled potatoes and combine for a further 10 minutes or until
1/4 cup olive oil with 2 tbs oil, paprika and garlic salt cooked through.
1/2 tsp smoked paprika in a bowl. Arrange in a single layer 5 Heat butter in same frying pan
1/2 tsp garlic salt on prepared tray. Roast potatoes for over medium heat. Add zucchini and
1 chorizo, roughly chopped 35 minutes or until golden and crisp. onion cook for 4 minutes or until
100g Maasdam cheese, grated 3 Meanwhile process chorizo in golden and tender. Slice pork and
2 large pork fillets a small food processor until finely serve with vegetables. Garnish with
20g butter chopped. Combine chorizo and parsley leaves.
3 zucchini, thinly sliced cheese in a bowl. Cut pork fillets in NUTRITION Per serve: 65g protein, 36g fat
1/2 red onion, sliced, and flat-leaf half and then through the centre, (13g sat fat), 33g carb, 5g sugars, 6g dietary
parsely leaves, to serve taking care not to cut right through. fibre, 750mg sodium, 3065kJ (730 cals)
FRE0118p028 28 24/11/2017 1:43 PM

Merisant_WholeEarth 2017-11-07T16:03:08+11:00
A sweet guide
to sweeteners a new year
a new you
With Dr Alan Barclay
Why use an alternative

sweetener?
Alternative sweeteners offer a
practical alternative to added sugars
Make your new year resolution last,
and can be incorporated into our while keeping the sweet taste you love.
everyday diet. High quality scientific
evidence has shown that substituting
added sugars for alternative
sweeteners can help people lose
weight and keep weight off in the
longer term. Cutting out added baking blend
sugars altogether is unrealistic so this A blend of raw cane
easy substitute can still allow us to still sugar and stevia that
enjoy our favourite sweet treats. bakes and browns
What is stevia sweetener? just like sugar
with 50% less
Stevia sweeteners are the new calories than regular
kids on the block in the alternative sugar. Perfect for
sweetener category. Stevia is derived baking.
from the South American plant, Stevia
Rebaudiana Bertoni, and the leaf
of the stevia plant contains natural 50% LESS
compounds which are naturally
extracted before being purified.
CALORIES*
How do you use them?
Alternative sweeteners are extremely
versatile. If you usually have sugar
in hot beverages, a stevia sweetener
is a great substitute to add some raw cane 50
sweetness. For budding bakers, a 50% The convenience of
stevia 50% raw cane sugar product individually packed
bakes and brown just the same as raw cane sugar and
sugar with the same great taste. stevia sticks with
50% less calories
Alan completed a PhD at the University than regular sugar.
of Sydney on the association between Perfect for coffee,
carbohydrate and the risk of developing tea, smoothies and
lifestyle-related diseases. Alan protein shakes.
worked for Diabetes NSW from
1998 - 2014, as Head of research.
Alan has worked in clinical
dietetics maintaining a private
97% LESS
practice in Sydney since 1995. CALORIES*
NATURE SWEET
What’s in the Whole Earth A convenient
on-the-go great
Sweetener range? SWEET granules tasting, natural
sweetener made with
Whole Earth Sweetener Co. offers a custom stevia blend
This great tasting,
high quality products that include with 97% less calories
natural sweetener is
100% sugar free-low calorie options, than regular sugar.
made with a custom
available in Sweet Granules and Perfect for coffee
stevia blend with 97%
Nature Sweet sticks. The 50% Less and tea.
less calories than regular
Calories range has been developed
sugar. Perfect for baking.
for those who are not yet ready to go
100% sugar free and contains a blend
of raw cane sugar and stevia.
for more information & recipes visit:
wholeearthsweetener.com.au
AeroJellyLiteFPWWSA 2017-10-25T12:01:08+11:00
Raspberry Jelly & Summer Fruits

Combine contents of one sachet of
Raspberry Aeroplane Jelly Lite crystals
with 1 cup (250 mL) boiling water and stir
until well dissolved. Add a 1 cup (250 mL)
cold water and stir.
Place a selection of summer fruits into two
serving glasses and pour the jelly over.
Refrigerate until set
(approximately 4 hours).
To serve, top with extra summer
fruits and berries.
Delicious Tip Top with a dollop of Greek
yoghurt or vanilla custard.
Satisfy your sweet cravings guilt-free with full flavoured and

fruity Aeroplane Jelly Lite. Low in sugar and calories, enjoy
Aeroplane Jelly Lite with yoghurt, as a refreshing snack with fruit
or add a dollop of custard and ice cream for a delicious dessert.
Find Aeroplane Jelly Lite in the jelly aisle at Woolworths.
For more jelly recipes, visit aeroplanejelly.com.au

/aeroplanejelly 2 sachets
inside
Available in 10 flavours
weeknight dinners
9 M
USHROOM SAN
CHOY BAU TOP
TIP
This mixture
also makes a
delicious filling
for spring rolls
and dumplings.
100g vermicelli bean thread noodles
1/4 cup hoisin sauce
1/4 cup vegetable oil
200g Swiss brown mushrooms,
chopped
200g cup mushrooms, chopped
150g pkt stir-fry mushroom mix,
chopped
1 large carrot, finely diced
1 small green capsicum, finely diced
125g baby corn, sliced
5 spring onions, finely sliced
iceberg lettuce leaves, to serve
1/4 cup roasted salted peanuts,
roughly chopped, and lime wedges,
to serve
1 Place noodles in a bowl and

cover with boiling water. Stand for
5 minutes or until softened and
transparent. Drain and rinse under
cold water. Cut with scissors into
shorter pieces. Combine hoisin and
2 tbs water in a jug.
2 Heat 1 tbs oil in a wok over high
heat. Add half of the mushrooms
and stir-fry for 3 minutes or until
golden brown. Transfer to a bowl.
Cook remaining mushrooms. Heat
more oil and add carrot, capsicum,
corn and spring onions (reserving
some for garnish) and stir-fry for
2 minutes or until softened.
Return mushrooms to wok with
sauce. Stir until combined and cook
for 2 minutes or until heated through.
3 Place lettuce leaves on a platter
and fill with noodles and mushroom
mixture. Sprinkle with remaining
W AT C H N O W
spring onion and peanuts. Serve. For tips on how to get
perfect lettuce cups,
download Fresh for
(3g sat fat), 30g carb, 10g sugars, 9g dietary free from the App
fibre, 450mg sodium, 1515kJ (360 cals) Store and Google Play.
FRE0118p031 31 24/11/2017 1:43 PM

weeknight dinners
10 NE-PAN PARMESAN
O
CRUSTED CHICKEN
WITH BROCCOLI
1/4 cup olive oil

4 chicken breast fillets
1 large brown onion, chopped
700ml bottle passata sauce
11/2 cups chicken stock
1 lemon, finely grated rind and
2 tbs juice
1 cup risoni
1 broccoli head, cut into florets
1/3 cup panko breadcrumbs
1/3 cup finely grated parmesan
2 tbs roughly chopped flat-leaf
parsley
1 Heat 2 tbs oil in a roasting pan over

medium heat. Season chicken fillets.
Add to pan and cook for 3 minutes
each side or until browned. Transfer
to a plate. Add onion and garlic and
cook for 3 minutes or until softened.
Pour passata, chicken stock, lemon
rind and lemon juice into pan and
bring mixture to the boil.
2 Add risoni to sauce and stir well
to combine. Return chicken to
pan and simmer for 10 minutes.
Add broccoli and cook for 10 minutes
or until broccoli is tender and chicken
cooked through.
3 Preheat grill on high. Combine
breadcrumbs, parmesan, parsley
fresh and remaining oil. Season with
IDEA salt and pepper. Sprinkle over
chicken. Place under grill and
cook for 5 minutes or until topping
For a fibre boost
is golden. Serve.
and change of
flavour, replace NUTRITION Per serve: 72g protein, 23g fat
the risoni with (6g sat fat), 39g carb, 11g sugars, 8g dietary
canned lentils. fibre, 1025mg sodium, 2820kJ (675 cals)
FRE0118p032 32 24/11/2017 1:44 PM

Be proactive about your health
and nutrition this summer
Available
in the
To prepare vitamin
aisle!
• 200mL water
• 60g (3 scoops) SUSTAGEN®
Hospital Formula ACTIVE
Plus Fibre Vanilla Flavour
Place in a shaker or blender
and combine well.
For a tasty SUSTAGEN®

smoothie try adding any
of the following:
• Banana (1 small) with a hint
of cinnamon
• Berries (¼ cup) fresh or frozen
• Mango (¼ cup) fresh or canned
Place in a blender and process well.
Pour into a glass and serve.
Â High in fibre
Â High in protein
Â High in calcium & vitamin D
Good nutrition, along with an active lifestyle, helps you get more out of every day.
SUSTAGEN® Hospital Formula ACTIVE Plus Fibre is packed with a
comprehensive range of vitamins and minerals. Plus, it’s high in protein.
Nutritional supplements can only be of assistance where dietary intake is inadequate. Please seek advice on your individual dietary needs from an Accredited Practising
Dietitian or your healthcare professional. SUSTAGEN ® Hospital Formula ACTIVE is a formulated meal replacement and cannot be used as a total diet replacement.
Consume as part of a varied and balanced diet and healthy lifestyle.
®Reg. Trademark of Société des Produits Nestlé S.A. Nestlé Healthcare Nutrition, a division of Nestlé Australia Ltd, 8 Nexus Court, Mulgrave VIC 3170, Australia.
For more information call 1800 671 628 or visit www.sustagen.com.au
A NEW YEAR FEAST
There’s no better way to celebrate this Lunar New Year than
with authentic ingredients and flavour-packed dishes.
STIR-FRIED BEEF 1 Place steak, oil, garlic,

WITH BLACK PEPPER peppercorns and pepper
& GARLIC SAUCE in a small bowl and stir to
Prep 10 mins + marinating time combine. Cover and refrigerate
Cook 10 mins | Serves 4 for up to 24 hours to marinate.
2 Heat wok over medium-high
500g rump steak, thinly sliced heat. Add marinated steak and
1 tsp oil cook for 2–3 minutes until browned.
1 tsp Lee Kum Kee Minced Garlic Remove and set aside.
1 tsp black peppercorns, crushed 3 Add carrot and buk choy to
1/2 tsp white pepper the wok and cook for 1–2 minutes.
1 carrot, peeled, shredded Add oyster sauce and fish
1 bunch buk choy, chopped sauce and stir to combine.
1/2 cup Lee Kum Kee Panda Brand 4 Return the steak mixture to the
Oyster Sauce wok and toss to combine with
2 tsp Squid Brand Fish Sauce vegetables. Garnish with spring
spring onions and SunRice Jasmine onion and serve with rice.
Rice, steamed, to serve
PERFECTLY SEASONED
Squid Brand Fish Sauce brings a unique,
authentic flavour to Asian dishes.
Lee Kum Kee Panda Brand Oyster
Sauce is specially made from the finest
oyster extracts. With its rich oyster taste,
this all-purpose seasoning sauce
enhances the flavour and appearance
of any dish. Pair your finished dish with
fluffy SunRice Jasmine Rice.
FRE0118p034 34 29/11/2017 2:00 PM

HOISIN PORK STIR-FRY

800g green beans (beanettes),

trimmed, cut into 2cm pieces
2 tbs peanut oil
1kg pork mince
2 x 227g cans sliced water chestnuts,
drained
8 spring onions, sliced, plus extra
to serve
4 x 45g Five Tastes Stir Fry Shots
Chinese Hoisin & Garlic
sliced red chilli, to serve
steamed SunRice Long Grain Rice,
to serve
1 Blanch beans in a saucepan of

boiling water for 3 minutes until
bright green and just tender. Drain
and refresh in cold water.
2 Heat 1 tbs of the oil in a non-stick
wok or frying pan over medium-high
heat. Add 1/4 of the mince and cook
for 3 minutes, breaking up lumps
with a wooden spoon. Transfer to
a bowl. Repeat with remaining pork.
Return all mixture to wok and add
beans, chestnuts and onion. Cook
for 5 minutes or until heated through.
3 Add Stir Fry Shots and 1/3 cup water TIP
and cook, tossing, for 2 minutes. Try serving this
Garnish with chilli and extra onion delicious stir-fry in
and serve with rice. crispy lettuce cups.
You could also try
serving with extra
green veg such as
broccolini.
CLEVER COOKING
Create quality, authentic meals in
minutes with SunRice Long Grain
Rice and the clever, easy-to-use
Five Tastes Stir Fry Shots
– convenient pots of concentrated
flavour you can use to create a
no-fuss dinner the family will love.
FRE0118p035 35 24/11/2017 3:26 PM

SALMON & RICE CAKES WITH

OYSTER DIPPING SAUCE 1 Combine rice, breadcrumbs,
Prep 30 mins | Cook 25 mins salmon, onion and coriander
Serves 8–10 in a large bowl. In a separate bowl,
whisk egg, sauces and 1 tbs water.
3 cups cooked SunRice Medium Grain Add flour and stir to combine. Add
Rice, plus extra, to serve to rice mixture and stir to combine.
1/2 cup panko breadcrumbs Place in refrigerator to chill.
450g skinless salmon, bones removed, 2 To make the dipping sauce, place
finely chopped oil, garlic and ginger in a pan over
1/3 cup finely chopped spring onion low heat and cook for 1 minute. Add
1/4 cup finely chopped coriander oyster sauce, chilli sauce, sugar and
1 egg 1/2 cup water. Simmer for 5 minutes
2 tbs Ayam Oyster Sauce until thickened. Set aside.
1 tbs Ayam Light Soy Sauce 3 Preheat oven to 160°C. Line
1/3 cup plain flour a baking tray with baking paper.
MAY NOT BE AVAILABLE IN ALL STORES
vegetable oil, for shallow frying 4 Heat oil in a large frying pan over
fried shallots, to serve* medium-high heat. Drop heaped
PANTRY STAPLES
oyster dipping sauce tablespoonfuls of the salmon mixture Choose the finest sauces and oils from
1 tsp Ayam Sesame Oil into pan and flatten slightly. Cook for Ayam, including Light Soy, Oyster and
1 garlic clove, crushed 6 minutes, turning halfway, until Sesame Oil, to add authentic flavour to
1 tsp grated ginger golden and crisp. Transfer to prepared your Lunar New Year dishes. They’re
gluten free and free from preservatives.
1/3 cup Ayam Oyster Sauce baking tray and keep warm in oven.
Pair with SunRice Medium Grain Rice
1 tbs chilli sauce 5 Serve fish cakes with dipping sauce to create the perfect celebratory meal.
2 tbs white sugar and extra rice topped with shallots.
FRE0118p036 36 24/11/2017 3:26 PM

DEC0008_WW_Fresh_27 2017-10-09T11:31:40+11:00
PHOTOGRAPHY: JEREMY SIMONS STYLING: SARAH O’BRIEN RECIPE DEVELOPMENT: LIZ MACRI
surf’s up!
A day at the beach is one of the pleasures of
summer. Pack sunscreen and your esky and enjoy!
FRE0118p038 38 24/11/2017 1:45 PM

beach party
BEER-BRINED CHICKEN WITH 1 fresh long red chilli, finely chopped 3 Drain brine mixture from chicken.
BARBECUE SAUCE 1 garlic clove, crushed Pat dry with paper towel. Heat an
Prep 30 mins + brining | Cook 40 mins oiled barbecue or frying pan over
Serves 8 1 Combine 1 bottle of beer in a large medium heat. Cook chicken, covered,
plastic container with salt, caster turning occasionally, for 20 minutes
3 x 345ml bottles amber ale sugar and chilli sauce. Stir until or until almost cooked through.
1/4 cup table salt salt and sugar dissolve. Add chicken 4 Set aside half the barbecue sauce
1/4 cup caster sugar pieces, 3 cups water and remaining for serving. Continue cooking chicken,
2 tbs hot chilli sauce beer. Cover and refrigerate overnight uncovered, basting occasionally with
2kg skin-on, bone-in chicken pieces or for up to 48 hours. half the sauce for 10 minutes
lime wedges, to serve 2 Meanwhile, combine sauce or until chicken is cooked through.
barbecue sauce ingredients in a saucepan and bring Stand, covered, for 10 minutes
1 cup tomato sauce to the boil over medium heat. before serving with reserved sauce
1/2 cup apple cider vinegar Simmer, uncovered, for 10 minutes and lime wedges.
1/4 cup Worcestershire sauce or until slightly thickened. Store in an NUTRITION Per serve: 25g protein, 21g fat
2/3 cup firmly packed brown sugar airtight container in the refrigerator (6g sat fat), 23g carb, 23g sugars, 1g dietary
2 tbs American mustard for up to 5 days. fibre, 900mg sodium, 1595kJ (380 cals)
plan ahead
Make the sauce
ahead and take the
PHOTOGRAPHY: JEREMY SIMONS STYLING: SARAH O’BRIEN RECIPE DEVELOPMENT: LIZ MACRI
brined chicken
with you in a well
chilled esky.
FRE0118p039 39 24/11/2017 1:45 PM

EASY SAUSAGE
& ONION TACOS
Prep 5 mins | Cook 10 mins | Makes 10
5 Thick Aussie Beef Sausages

2 tbs olive oil
3 Woolworths brown onions,
thinly sliced
10 small flour tortillas
40g Woolworths baby spinach
2 large tomatoes, sliced
1 large avocado, sliced and sprinkled
with 1 tbs lemon juice
your favourite sauce and lime
wedges, to serve
1 Drizzle sausages with 1 tbs oil.

Heat a barbecue or grill pan over
high heat. Cook sausages for
7-8 minutes or until almost cooked
through. Halve sausages lengthways.
Cook cut-side of sausages until
browned and cooked through.
2 Meanwhile, heat 1 tbs of the
oil on barbecue flat plate or in
a large frying pan over medium-
high heat. Cook onions, stirring
occasionally, for 7-8 minutes or
until golden and caramelised.
3 Lightly warm tortillas on barbecue
or grill pan until pliable.
4 Slice sausages. Fill tortillas
with spinach, tomato, avocado,
sausage and onion. Serve with your
favourite sauce and lime wedges.
hints
Slice onions and
transport in a sealed
container. Serve
ingredients buffet-style
for people to make
their own tacos.
FRE0118p040 40 24/11/2017 1:45 PM

beach party
a tipsy version fo
for rg
Ad a row
da k n -up
splash vod s
of vanilla
STRAWBERRY LEMONADE
Prep 15 mins | Serves 8 (Makes 2L)
3 x 250g punnets fresh strawberries,

hulled, halved
11/3 cups fresh lemon juice
1L chilled mineral water
slices of fresh strawberries and
lemon, to serve
1 Place strawberries in a blender and

blend until smooth. Strain into a large
jug. Discard pulp. Add lemon juice
and sugar, and stir to dissolve sugar.
Stir in mineral water. Serve over ice
with strawberry and lemon.
FRE0118p041 41 24/11/2017 1:45 PM

WHILE EVERY CARE HAS BEEN TAKEN TO ENSURE THIS RECIPE IS GLUTEN FREE,
make ahead
Whizz chimichurri
ingredients in a small
food processor, pack in
a sealed container
and transport in
an esky.
GRILLED STEAKS 2 tsp finely grated lime rind 2 Meanwhile, drizzle remaining
WITH CHIMICHURRI 1 tbs lime juice oil over steaks. Season with salt
Prep 20 mins | Cook 8 mins | Serves 8 1 tsp dried chilli flakes and pepper. Heat a barbecue
2/3 cup olive oil or grill pan over high heat. Cook
8 thin Scotch fillet or porterhouse steaks for 3-4 minutes on each
steaks side or until cooked to your liking.
11/2 cups finely chopped fresh chargrilled lemon halves, to serve Stand, covered, for 5 minutes to
flat-leaf parsley rest. Serve steaks with chimichurri
2 garlic cloves, crushed 1 Combine parsley, garlic, eschalot, and chargrilled lemon.
1 eschalot, finely chopped oregano, vinegar, rind, juice, chilli and NUTRITION Per serve: 27g protein, 27g fat
2 tsp dried oregano 1/2 cup of the oil in a bowl. Season with (6g sat fat), 1g carb, 0.5g sugars, 1g dietary
2 tbs red wine vinegar salt and pepper. Stand until required. fibre, 75mg sodium, 1475kJ (350 cals)
FRE0118p042 42 24/11/2017 1:45 PM

beach party
CHICKEN SCHNITZEL ROLLS salad leaves, to serve on each side or until golden
WITH TAHINI PARSLEY SAUCE 8 long bread rolls, split and crisp. Repeat with remaining
Prep 30 mins | Cook 10 mins | Serves 8 oil and chicken.

1 Place chicken between 2 sheets 4 Meanwhile, place garlic, parsley,
8 plain chicken breast schnitzels of plastic wrap. Using a meat mallet, tahini, yoghurt, 4 tbs of juice and
1/2 cup plain flour pound until 5mm thick. Place flour 1/2 cup water in a food processor.
2 eggs on a plate. Whisk eggs and 2 tbs Process until smooth and combined.
2 cups panko breadcrumbs water in a shallow bowl. Combine Season with salt and pepper.
2 tbs sesame seeds breadcrumbs, seeds and paprika 5 Combine salad leaves and
1 tsp paprika in a shallow dish. remaining juice in a bowl. Place
1/3 cup olive oil 2 Dip chicken in flour, egg and roll bases on board. Top with lettuce
1 garlic clove, chopped lastly breadcrumb mixture. mixture, then schnitzel (cutting to
11/3 cups fresh flat-leaf parsley Place on a tray. Continue with fit) and drizzle with tahini sauce.
leaves remaining chicken. Sandwich with roll tops. Serve.
1/2 cup tahini 3 Heat half the oil in a large frying NUTRITION Per serve: 47g protein, 28g fat
1/2 cup Greek-style yoghurt pan over medium-high heat. (5g sat fat), 67g carb, 7g sugars, 9g dietary
5 tbs lemon juice Cook chicken for 2-3 minutes fibre, 720mg sodium, 3050kJ (730 cals)
e schnitzels on a bakin
-bak g pa i
n per-
ns
ve m
O lined 20
tray at 200°C for
W AT C H N O W
For top tips about preparing schnitzels, download
Fresh for free from the App Store and Google Play.
FRE0118p043 43 24/11/2017 1:45 PM

CUCUMBER, DILL VIETNAMESE BEEF SALAD to rest. Trim and discard excess
& YOGHURT SALAD Prep 10 mins | Cook 10 mins | Serves 8 fat from steaks. Thinly slice.

Prep 15 mins | Serves 8 2 Meanwhile, prepare noodles
500g beef rump steak according to packet directions.
2 tbs olive oil Drain. Cut noodles into 6cm lengths.
100g dried rice vermicelli noodles 3 Whisk honey, vinegar and fish
2 garlic cloves, crushed 1/4 cup honey sauce together in a large bowl.
1 cup Greek-style natural yoghurt 2 tbs rice wine vinegar Add noodles, beef, carrot, cabbage,
11/2 tbs lemon juice 1 tbs fish sauce onion, mint, basil, coriander, chilli
11/2 tbs chopped fresh dill 1 large Woolworths carrot, shredded and half the cashews. Toss to
11/2 tbs finely shredded fresh mint 2 cups finely shredded cabbage combine. Serve scattered with
1 tsp dried mint 1 small red onion, thinly sliced remaining cashews.
5 Lebanese cucumbers, chopped 1/3 cup fresh mint leaves, torn NUTRITION Per serve: 15g protein, 10g fat
11/2 tbs olive oil 1/3 cup Woolworths Thai basil leaves (2g sat fat), 22g carb, 12g sugars, 3g dietary
1/4 cup pistachios, chopped 1/3 cup coarsely chopped fresh fibre, 300mg sodium, 1025kJ (245 cals)
1 tbs pomegranate seeds coriander
small fresh mint leaves and 1 long fresh red chilli, thinly sliced
Woolworths dill sprigs, to serve 1/3 cup toasted unsalted cashews
1 Combine garlic, yoghurt, juice, 1 Place steak on a plate. Drizzle

dill and fresh and dried mint in with oil. Season with salt and
a large bowl. Add cucumber pepper. Heat a barbecue or grill
and season with salt and pepper. pan over high heat. Cook steaks
Toss to coat. Serve drizzled with for 3-4 minutes on each side
oil and scattered with pistachios, or until cooked to your liking.
pomegranate seeds and herbs. Stand, covered, for 5 minutes
(2g saturated fat), 6g carb, 6g sugar, 2g
dietary fibre, 85mg sodium, 445kJ (105 cals)
Yo on
u l m
can d sa
make oke
it a meal w ith sm
FRE0118p044 44 24/11/2017 1:46 PM

beach party
treat!
Pack a little honey
and icing sugar
to drizzle and sprinkle
over slice just before
serving.
PLUM & GINGER SLICE 125g glacé ginger, finely chopped until just combined. Spread
Prep 25 mins | Cook 35 mins 4 plums, halved, stones removed mixture into pan. Smooth top.
Serves 12 3 Cut each plum half into 4 wedges.
1 Preheat oven to 190°C. Arrange wedges in rows over ginger
180g butter, softened Grease a 20 x 30cm slice mixture. Bake for 35 minutes or until
1 cup caster sugar pan and line with baking paper. golden and a skewer insertedin
2 tsp vanilla extract 2 Beat butter, caster sugar centre comes out clean. Cool in the
1 egg and vanilla using electric beaters pan. Pack in an airtight container and
11/2 cups plain flour, sifted until thick and pale. Beat in slice when ready to serve (see Tip).
1/4 cup milk egg. Beat in flour alternately NUTRITION Per serve: 4g protein, 16g fat
3/4 cup almond meal with milk. Stir in almond meal, (8g sat fat), 45g carb, 32g sugars, 2g dietary
3 tsp ground ginger ground ginger and glacé ginger fibre, 125mg sodium, 1425kJ (340 cals)
FRE0118p045 45 24/11/2017 1:46 PM

GOO9744 ONIM Full Page Advertisement PR R.indd 1 2/11/17 12:35 pm
cooking
noodles
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PHOTOGRAPHY: CHRIS JONES STYLING: SARAH O'BRIEN
FRE0118p047 47 24/11/2017 1:46 PM

cooking school 101
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FRE0118p048 48 24/11/2017 1:46 PM

noodles
Share
The Best.
Impress this entertaining season
Explore the unique flavours of Asia with simple and tasty
with different types of noodles... summer tapas!
wide rice-stick
Made from rice flour, rice noodles are more delicate
than wheat noodles, which makes them easier to
prepare. Soak them in a bowl of boiling water for five
to seven minutes, stirring occasionally with a fork to
separate. Don't overcook them as they can become
mushy. They're ideal in soups and they are at the
heart of the classic Pad Thai noodle dish.
soba
Soba noodles are made from buckwheat flour and have
a nutty taste. While buckwheat flour is gluten-free,
many soba noodles also contain wheat flour, so they
cannot be considered gluten-free. Light brown in colour,
soba noodles are eaten hot in soups or cold with
a dipping sauce. Rinse them to remove some of the
starch before cooking in boiling water.
egg
Egg noodles are made with wheat flour and egg.
Asian egg noodles are traditionally thinner than their
European counterparts and are available either fresh
or dried. They are prepared like rice-stick noodles,
by soaking them in boiling water for a few minutes.
They are versatile and at home in soups and stir-fries,
or on their own with a tasty sauce.
vermicelli
Vermicelli noodles are thin rice-flour noodles quite like
angel's hair pasta. They're common in Chinese, Thai and
ASIAN STYLE SALMON CRISPS
SERVES 12
Vietnamese cooking and used in stir-fries, salads and as
a spring-roll filling. Prepare them like rice stick noodles. INGREDIENTS INSTRUCTIONS
Fried wonton wrappers or
udon
STEP 1
rice crackers Top bases with a cucumber
1 small Lebanese cucumber, ribbon and John West Salmon.
sliced into ribbons
Soft and chewy, udon are thick, round, wheat noodles 95g can John West Soy, Garlic & STEP 2
and popular in Japanese cuisine. They don't have Sesame Oil Salmon Tempters, Sprinkle sesame seeds and
a distinct flavour, so they are suitable for stronger lightly drained garnish with spring onions.
Toasted sesame seeds and spring Serve immediately.
flavoured soups, with popular additions of beef, chicken,
onion curls for garnish
or tempura vegetables. Product shown may not be available in all stores.
FRE0118p049 49 24/11/2017 1:46 PM

MM_WW_FRESH_FPC 2017-11-07T13:06:13+11:00
HIDDEN GOODNESS
PERFECT
SCHFOOROL
LUNCHES!
Find us in the Health Food

od Aisle
e
ˆFree from Gluten as found in Wheat,, Rye, Barley and Triticale. Does not contain Oats. A
All products shown may not be available in all stores.
jamie magazine
TAKE IT OUTSIDE
COOL FARE FIT
FOR A PICNIC
SUMMER
ALFRESCO
SMOKIN' GOOD!
A barbecue feast
for the senses
KITCHEN CLEVER...
HOW TO COOK
THE PERFECT STEAK
Y LE E ACH
EG LOBST E
R CA N-ST H IO & P
J ER K L PE A & MOROC PISTAC
O SA A
L D G C U PS
OF L A M B
SA MOS
AS
TOM AT PU DDI N
FRE0118p051 51 24/11/2017 2:58 PM

If you’re anything like me, the smell of a lit barbecue
signals when we can have the most fun with cooking.
It’s a chance to strip things back and focus on simple
combinations. Whether it’s your trusty barbecue or
a freshly dug fire pit (I have a bit of a hole-digging
problem come summertime; my wife thinks I’m
a lunatic), this is about getting right to the real heart
of cooking. To remove yourself from the gadgets of
modern life for that moment and navigate cooking
through your senses is a total joy. In this issue,
I’ve cooked up some lovely barbecue recipes (p62),
though these can be easily achieved in a more urban
setting, rather than having to singe your garden with
fire pits. Pick a spot where the sun casts a refreshing
shadow, sit in that delicate shade with beautiful You could
dappled light (also meaning your salads won’t wilt),
and I guarantee you’ll end up with a smile on your
win a $50
face. That’s certainly my dream, rather than just gift card!
PORTRAIT PHOTOGRAPHY: DAVID LOFTUS
generally trying to wrangle five feral kids through

Show us a picture of
the sprinkler (one of the best garden inventions of something you’ve made
all time). Celebrate summer, enjoy that sunshine, from Jamie’s mag
and make the most of cooking in the great outdoors. and you could win
a $50 Gift Card. Email
freshmagazine@
Big love, woolworths.com.au
Entries close
5 February, 2018.
FRE0118p052 52 24/11/2017 2:58 PM

jamie magazine
KITCHEN
CLEVER
WHAT'S THE BEEF ABOUT
COOKING STEAK? WELL, READ
ON FOR A COUPLE OF LITTLE
SECRETS THAT WILL MAKE YOU
A STEAK-COOKING LEGEND
BEFORE YOU KNOW IT!
PHOTOGRAPHY: DAVID LOFTUS
➀ RECIPE: JAMIE OLIVER ➁
➂ ➃ ➄
I
f you want to get the most out of ➀ Make sure your steak is at room ➃ Leave your steak to rest for half
your steak, buying the best quality temperature – remove it from the the amount of time you cooked it for,
ingredients possible is the best fridge at least 30 minutes before in a warm place. Rub with butter
place to start. Some steaks can cooking. Drizzle with olive oil, and or extra-virgin olive oil, to help keep
often be cut too thinly, which means season with sea salt and black pepper. the moisture in.
PORTRAIT PHOTOGRAPHY: DAVID LOFTUS
the meat will be cooked through before

you have had the chance to build up ➁ Make a herb brush by tying ➄ Using a sharp carving knife, slice your
a lovely crust, or render and caramelise a bunch of fresh rosemary or steak against the grain (the direction
the fat. If you’re cooking for more other woody herbs to the end of in which the muscle fibres align), into
than one person, buy a bigger steak a wooden spoon. 1cm-thick pieces. Serve with the
(preferably from your butcher) resting juices drizzled over the top.
and share it, as opposed to having ➂ Use this to brush the steak with
one each. This will allow you to get oil (and butter, if you like) during TIP Keep seasoning simple – garlic and
a lovely gnarly crust on the outside, cooking, to add an extra infusion rosemary complement steak perfectly.
Rub a cut clove of garlic onto the steak
but still have the middle rare, or of flavour. Turn the meat regularly
during cooking for an extra flavour hit.
however you like it. and consistently for even cooking.
FRE0118p053 53 24/11/2017 2:58 PM

SEEING RED Juicy tomatoes sing the praises of summer
sunshine – and right now they're at their plumpest
and sweetest. Make the most of this lovely yield.
PHOTOGRAPHY: EMMA LEE RECIPES: ANNIE RIGG
Mixed tomato galette
FRE0118p054 54 24/11/2017 2:58 PM

jamie magazine
Moroccan-style
tomato salad
MOROCCAN-STYLE
TOMATO SALAD
A salad that's the perfect
accompaniment to summer grills.
Serves 4
• 200g tinned chickpeas
• 1/2 tsp ground cumin
• 1/2 tsp cayenne
• 1/2 tsp ground coriander
• Olive oil
• 1kg mixed ripe tomatoes
• 1/2 cucumber
• 4 spring onions
• 1 green chilli
• 1 small lemon
• 1/2 small bunch of dill
• 1/2 small bunch of coriander
DRESSING
• 4 tbsp extra-virgin olive oil
• 1 tbsp lemon juice (plus juice reserved
from zested lemon)
• 2–3 tsp harissa
• 2–3 tsp balsamic vinegar MIXED TOMATO GALETTE 3 Flatten the dough into a disc, cover
• 1/2 tsp sumac This beautiful, rustic tart brings with clingfilm and chill in the fridge
together the heady Mediterranean for a couple of hours, or until firm.
1 Preheat the oven to 190⁰C. Tip the flavours of tomatoes, basil and 4 Preheat the oven to 200⁰C and
chickpeas into a small roasting tin, cheese – a classic combination. place a baking sheet on the middle
add the cumin, cayenne, coriander and Serves 4 shelf to heat up. Dust a work surface
1 tablespoon of olive oil, and season. • 100g plain flour, plus extra for with flour and roll the dough out
Mix to coat the chickpeas in the spices, dusting to a 30cm circle. Slide it onto a lined
then roast in the oven for about 20 • 100g white spelt flour baking sheet. Finely grate the
minutes, until golden and crisp. • 125g chilled unsalted butter remaining parmesan and scatter
2 Meanwhile, prepare the tomatoes, • 1 tbsp poppy seeds over the breadcrumbs, leaving
slicing the larger ones and cutting any • 40g parmesan a 2cm border all around.
cherry tomatoes into halves or quarters. • 1 tsp white wine vinegar 5 Slice the tomatoes and arrange on
Arrange on a large platter. Peel and thinly • 1 tbsp dried breadcrumbs top of the breadcrumbs. Pick, chop
slice the cucumber, then tuck among the • 500g ripe mixed tomatoes and scatter over the oregano, then
tomatoes. Trim and thinly slice the spring • 1/2 small bunch of oregano season. Fold the pastry edges inward,
onions and chilli. Peel and finely slice half • Milk, for glazing crimping with your fingers, then
the lemon zest, then scrunch with a pinch • 50g crumbly goat’s cheese brush with milk.
of salt and a squeeze of lemon juice, then • 2 tbsp pine nuts 6 Transfer the galette, still on its paper,
scatter over salad with spring onion and • 1/2 small bunch of basil onto the preheated baking sheet and
chilli. Roughly chop herbs and set aside. bake in the oven for 10 minutes.
PHOTOGRAPHY: EMMA LEE RECIPES: ANNIE RIGG
3 To make dressing, combine extra-virgin 1 To make the pastry, combine both flours Reduce the heat to 180⁰C and bake
olive oil, with one tablespoon of lemon in a large bowl. Dice the butter, then for another 20 minutes, until the pastry
juice (from the zested lemon), harissa and rub it into the flour with your fingertips is crisp and golden and the tomatoes
vinegar and season well. Taste, adding until almost incorporated. Add the have started to caramelise.
more harissa or juice as needed. Scatter poppy seeds and finely grate in half the 7 Remove from the oven and let
the herbs and toasted chickpeas over the parmesan, then season and mix well. cool. Toast the pine nuts in a dry pan
salad, spoon over the dressing, sprinkle 2 In another bowl, combine the vinegar over a medium heat for 2–3 minutes;
with the sumac and leave the salad to sit with 3 tablespoons of ice-cold water. scatter over the galette with the
for 10 minutes, allowing the flavours to Mixing with a palette knife, gradually goat’s cheese and picked basil leaves,
mingle, before serving. add to the dry ingredients until it comes and serve.
PER SERVING 181 cals, 14.3g fat (2g sat together – you may not need all of the PER SERVING 544 cals, 37.1g fat (21g sat
fats), 2.5g protein, 10.9g carbs, 10.6g sugars, liquid – then use your hands to bring fats), 14.1g protein, 42.4g carbs, 5.1g sugars,
0.26g salt, 3.4g fibre the dough into a ball. 0.4g salt, 4.7g fibre
FRE0118p055 55 24/11/2017 2:58 PM

• 1/2 tsp caster sugar, or to taste
TO SERVE
• 1 chapatti
• 1 handful of ripe tomato
medley mix
• 1/2 small bunch of coriander
• 1/2 small bunch of mint
• 2 tsp cumin seeds
• Lime wedges
1 Cook the lentils in a pan of boiling

water over a medium–high heat
for 10 minutes, or until tender. Drain
and set aside.
2 Toast the seeds in a dry frying pan
over a medium heat for 1–2 minutes.
Grind with a pestle and mortar, then
set aside.
3 Heat 1 tablespoon of oil in the pan
over a low heat. Peel and chop the
garlic, peel and grate the ginger, and
deseed and chop the chilli, then cook
Mozzarella with
cherry tomatoes & minty until softened but not coloured.
pistachio pesto Add the reserved ground spices, the
curry leaves (if using) and turmeric and
cook for 1 minute. Scoop the mixture
MOZZARELLA WITH CHERRY olive oil. serve with the sourdough into a blender or food processor along
TOMATOES & MINTY on the side. with the cooked red lentils, then
PISTACHIO PESTO PER SERVING 537 cals, 50g fat (14.7g sat set aside while you prepare the
Serves: 4 fats), 15.7g protein, 6.6g carbs, 4.7g sugars, remaining ingredients.
• 1 lemon 1.07g salt, 2.3g fibre 4 Deseed and roughly chop the
• 400g ripe tomato medley mix red pepper, reserving some for
• Pistachio oil (or extra-virgin olive oil) the garnish. Roughly chop the tomatoes
• 2 garlic cloves SPICED LENTIL GAZPACHO and cucumber, then tip them and
• 60g pistachios An aromatic spin on the classic the chopped pepper into the blender
• 4 sprigs of mint chilled summer soup. Traditional with 2 tablespoons of oil, the tamarind
PHOTOGRAPHY: EMMA LEE RECIPES: ANNIE RIGG *MAY NOT BE AVAILABLE IN ALL STORES
• 4 sprigs of flat-leaf parsley gazpacho can be thickened with paste and sugar, and 50ml of water.
• 1 pinch of crushed dried chilli bread, but here we’ve swapped Season and blend until smooth.
• 20g pecorino the bread for red lentils. Add a little more water if the soup is
• 400g ripe tomato medley mix Start it the night (or at least too thick, and a little more sugar,
• 2 large or 4 small mozzarella couple of hours) before; the if needed, to balance the spices.
• Baby salad leaves, to serve longer you leave it, the more Pour into a bowl, cover and chill for
• Chargrilled sourdough bread, to serve the flavours will develop. at least a couple of hours.
Serves: 6 5 When ready to serve, pass the soup
1 Grate the lemon zest. Halve the cherry • 50g red split lentils through a sieve into a jug and check the
tomatoes and add to a bowl with a pinch • 1 tsp cumin seeds seasoning. Heat 2–3 tablespoons of oil in
of zest and a drizzle of oil, then season. • 1 tsp black mustard seeds a small pan over a medium heat. Chop the
2 For the pesto, peel the garlic and place • 1/2 tsp coriander seeds chapatti into small pieces and cook until
in a food processor with the pistachios • 1/2 tsp fenugreek seeds crisp and golden, then drain on kitchen
and blend until roughly chopped. Pick in • Olive oil paper. Pour chilled soup into bowls.
the mint and parsley leaves, then add • 2 garlic cloves Chop the cherry tomatoes and herb
125ml of oil, 1 tablespoon of lemon • 3cm piece of ginger leaves and scatter over the gazpacho,
juice and the chilli. Blitz until combined. • 1/2–1 red chilli (depending how along with a pinch of cumin seeds, the
Spoon into a bowl, finely grate in the hot you like it) reserved chopped pepper and a few
pecorino and season with sea salt and • 12 curry leaves, optional chapatti croutons. Drizzle with
black pepper. • 1/2 tsp ground turmeric extra-virgin olive oil and serve with the
3 Divide the tomatoes and burrata • 1 large red pepper lime wedges for squeezing over.
between plates, along with the salad • 1kg ripe tomatoes PER SERVING 217 cals, 14g fat
leaves. Spoon the pesto over the • 1/2 cucumber (1.8g sat fats), 5.5g protein, 19.8g carbs,
mozzarella and drizzle with extra-virgin • 1 tbsp tamarind paste 10.1g sugars, 0.11g salt, 3.2g fibre
FRE0118p056 56 24/11/2017 2:58 PM

jamie magazine
PHOTOGRAPHY: EMMA LEE RECIPES: ANNIE RIGG *MAY NOT BE AVAILABLE IN ALL STORES
Spiced lentil gazpacho
FRE0118p057 57 24/11/2017 2:58 PM

PHOTOGRAPHY: CAROLYN BARBER RECIPES: FLORA SHEDDEN
A TASTE
OF S U N S H I N E
ket,
y, so roll up the blan
It's a bright sunny da e!
et, and head outsid
pack the picnic bask
FRE0118p058 58 24/11/2017 2:58 PM

jamie magazine
BEETROOT & LEMON 3 To serve, tip into a shallow bowl, 1 Preheat the oven to 180⁰C.
HUMMUS WITH GARLIC then swirl through the yoghurt, In a bowl, mix together the flours,
& TANGY YOGHURT finely grated lemon zest and baking powder, 3 tablespoons of the
Beetroot brings brilliant colour to the a drizzle of extra-virgin olive oil. olive oil, honey and 4 tablespoons
story here. A great alternative to regular PER SERVING Calories 160, Fat 9.4g, of water. Season lightly. Knead until
hummus when you want to impress. Saturated fat 1.5g, Protein 4.8g, Carbs 13.8g, smooth (3 minutes roughly).
Serves: 4 - 6 Sugars 0.2g, Salt 0.31g, Fibre 4g 2 Lightly flour your work surface
Total time: 10 minutes before dividing the dough into two.

• 180g cooked beetroot Roll out each half to form a
• 250g jar of chickpeas, drained HONEY & POPPY SEED rectangle, about 30 x 12cm and
• 1–2 lemons CRISPBREADS 1mm thick – or as thin as you can
• 1 garlic clove Crispbreads are so simple to make, get it. Cut into even rectangles,
• Extra-virgin olive oil and perfect for picnics, as they’re easy about 3cm wide, then transfer to
• 1 tbsp Greek-style yoghurt to transport and work wonderfully floured baking sheets. Brush with
as carriers for all kinds of dips and a little water and scatter over the
1 Combine the beetroot, chickpeas salsas. They’re the ideal match for poppy seeds.
and juice and zest of 1 lemon in the beetroot and lemon hummus. 3 Bake in the oven for about 10
a food processor. Blitz on a high Makes: 16 minutes, or until golden and crisp,
speed for 1 minute. • 100g wholemeal spelt flour then leave to cool before serving
2 Peel and mince the garlic, then add • 100g white spelt flour with houmous. These will keep in an
to the processor alongside a little • � tsp baking powder airtight container for up to 1 month.
seasoning and 2 tablespoons of olive • Olive oil PER SERVING Calories 67, Fat 3g,
oil. Blitz again until smooth. Taste and • 1 tbsp clear honey Saturated fat 0.4g, Protein 1.4g, Carbs
tweak with extra lemon juice. • 1 tbsp poppy seeds 9.7g, Sugars 1.2g, Salt 0.08g, Fibre 1.4g
FRE0118p059 59 24/11/2017 2:58 PM

PISTACHIO & PEACH
PUDDING CUPS
These are perfect desserts that you can
transport in lidded jars. Feel free to mix up
the fruit you use; anything that is ripe and
juicy will really sing. (If your fruit isn’t
that ripe, you’ll want to add an extra
2 tablespoons of caster sugar in with your
apple juice.) And, if you’re ever short on
time and need to whip up something
super quick, you could forgo the
homemade crumble topping and scatter
smashed-up biscuits over the top – ginger
nuts or biscotti would work brilliantly.
Makes: 4-8
• 100g unsalted butter
• 100g plain flour
• 50g oats
• 50g caster sugar
• 100g pistachios
• 75g Greek-style yoghurt
Pea & lobster
• 225g double cream
samosas • 1 tsp vanilla bean paste
• 2 tbsp icing sugar
• 4 ripe peaches
PEA & LOBSTER SAMOSAS potatoes have softened. Add the peas, • 50ml apple juice
You can’t go wrong with these lobster and chopped parsley; season, • 2 tbsp mint
gorgeous little parcels, which are stir well, then take off the heat.
so easy to transport and particularly 3 Melt the butter in a small pan. Cut the 1 Preheat the oven to 180⁰C. In a bowl,
tasty served alongside a minty filo pastry sheets in half lengthways, rub the butter, flour, oats and sugar
yoghurt dip and a nice cold beer. making sure you keep them covered together to a form a crumble. Spread it
Makes: 12 with a damp cloth to prevent them from evenly over a baking tray and bake for
● 1 medium potato (about 150g) drying out. Take two half-sheets and 10 minutes. Stir well, then return to the
● 2 banana shallots brush all over with melted butter. oven for 5 minutes to ensure even
● 2 tbsp olive oil Stick one on top of the other, so there’s colouring. Once golden brown remove
● 1 tsp ground coriander a buttered side facing up. and set aside to cool.
● 100g peas (fresh or frozen) 4 With one of the short ends closest 2 Finely chop the pistachios, set
● 120g lobster tails, from sustainable to you, place a tablespoon of filling aside a third, then add the rest to the
sources in the bottom right-hand corner, crumble. In a bowl, gently whip the

● 1 tbsp parsley 2cm in from the edge. Fold the bottom yoghurt, cream, vanilla and icing sugar
● 50g unsalted butter right-hand corner over to meet the together. Finely slice the peaches and
● 12 sheets of filo pastry left-hand side of the sheet, pressing place in a bowl with the apple juice to
● minted yoghurt and lime wedges, to the edges to seal into a triangle. Flip stop it browning too quickly.
serve (optional) the parcel vertically, using the butter 3 Divide a third of the cream between
to stick the filo down. Repeat, working your jars. Top with a third each of the
1 Preheat the oven to 180⁰C. your way along the pastry sheet, fruit and crumble. Repeat these layers
Bring a small pan of salted water to the maintaining the triangle shape. – you can also tuck half of the mint in
boil over a high heat. Peel and cut the 5 Once finished, brush the top with with one layer for extra colour. Finish
potato into even chunks, then cook butter and place on a baking tray. with the chopped mint, remaining
until just tender, about 10 minutes. Repeat until you’ve used all of the filo pistachios and any excess crumble.
Drain, and leave to cool. Peel and finely sheets. Bake for 20–25 minutes, until 4 Store in the fridge until needed, but
slice the shallots. golden and crispy. Serve with minted don’t make these too far in advance as
2 Heat the oil in a large pan over yoghurt and lime wedges, if you like. the crumble will go soggy.
a medium heat, add the shallots, PER SERVING Calories 198, Fat 6.6g, PER SERVING 448 cals, 33.3g fat (17.2g sat
potatoes and ground coriander and Saturated fat 2.6g, Protein 6.4g, Carbs 27.8g, fats), 5.8g protein, 33.1g carbs, 18.7g sugars,
cook for 5 minutes, until the onions and Sugars 1.5g, Salt 0.52g, Fibre 1.6g 0.04g salt, 1.7g fibre
FRE0118p060 60 24/11/2017 2:58 PM

jamie magazine
Pistachio
& peach
pudding cups
FRE0118p061 61 24/11/2017 2:58 PM

THE BIG SMOKE
FIRE UP THE BARBIE, PUT THE DRINKS ON ICE – IT’S TIME TO
CELEBRATE SUMMER WITH JAMIE’S SMOKIN’ BARBECUE IDEAS.
Jerk leg of lamb
FRE0118p062 62 24/11/2017 2:58 PM

jamie magazine
JERK LEG OF LAMB

Marinating the meat overnight
gives it a wonderful hint of aromatic
spice – and the glug of rum gives
it that Caribbean vibe. Get your
butcher to butterfly your meat
or go jamieoliver.com for an easy
step-by-step guide.
Serves: 8
• 4 Scotch Bonnet chillies, or red chillies
• 3 garlic cloves
• 1/2 bunch of fresh thyme (15g)
• 1 tbsp ground allspice
• 1 tsp whole cloves
• 50ml golden rum
• 50ml cider vinegar Sunshine BBQ chicken
• 1 tbsp runny honey
• 1/2 bunch of chives (15g)
• 2kg leg of lamb, butterflied, SUNSHINE BBQ CHICKEN 3 Peel the garlic and add to the blender.
bone removed Serves: 6 Blitz again, then rub all over the
• 1.4kg higher-welfare chicken chicken. Cover and leave the meat to
1 Deseed and finely slice 2 chillies. • 8 spring onions marinate overnight in the fridge.
Place them in a sieve, wash, pat dry • 284ml buttermilk 4 The next day, preheat your oven to
and place in a pestle and mortar. • 1/2 tsp white pepper 160⁰C. Remove the chicken from the
2 Peel the garlic and add to the pestle • 1 lime fridge, place in a roasting dish and cook
and mortar, along with the picked • 4 garlic cloves for 45 minutes–1 hour, or until the
thyme leaves, allspice and cloves. • 1/2 bunch of coriander (15g) juices run clear. Meanwhile, light the
Pound to a paste, then transfer to a SALSA barbecue. When the flames have died
bowl and muddle in the rum, vinegar, • 150g dried apricots down, finish cooking the chicken over
honey and a pinch of sea salt. Finely • 2 limes the coals for 20 minutes, or until golden
slice and add half the chives, then mix. • 50ml tequila (optional) and gnarly, turning it every so often.
3 Rub the jerk seasoning all over the • Extra-virgin olive oil 5 To make the salsa, place the dried
lamb. Cover and pop in the fridge apricots in a bowl and just cover with
overnight, ideally for 24 hours. 1 Spatchcock your chicken by placing boiling water (about 200ml). Leave to
4 When you’re ready to cook, get your it breast-side down on your work top, rehydrate for 5 minutes, then place in
barbecue going. Let the flames die with the legs facing you. Use sharp the blender along with the juice of 1
down and wait for the coals to glow; kitchen scissors to cut along each side lime and the tequila. Blitz into a purée,
PHOTOGRAPHY: DAVID LOFTUS RECIPES: JAMIE OLIVER
you’re looking to get the heat to of the backbone. Cut through the ribs, adding a little more water to loosen, if
medium–hot. right to the end, then remove backbone. needed. Stir in 1 tablespoon of oil, then
5 Cook the lamb for 30 minutes, turning Open out the chicken and flip it back taste and season.
every 10 minutes, for blushing pink, over. Using the heel of your hand press 6 Finely slice the remaining green part
or cook for longer if you like your down on the different joints of the of the spring onions. Meanwhile, pick
meat more well done. Leave to rest chicken so it flattens our and lies evenly the coriander leaves (discarding the
on a board covered loosely with tin foil on the surface. stalks) and place in a bowl of cold water.
and a tea towel for 10 minutes. 2 Trim the spring onions and cut them 7 Serve the chicken with the reserved
6 Finely slice the remaining chives and in half, keeping the green part for later. white sauce, swirling through most of the
the chillies into rings. Slice the cooked Add the white parts to a blender, along salsa. Sprinkle with the picked coriander
lamb, sprinkle over the chives and with the buttermilk, a pinch of sea salt, and finely chopped spring onions.
chillies, and serve. the white pepper and the juice of 1 lime. Serve with the lime wedges. Dig in!
PER SERVING 388 cals, 19.8g fat (7.1g sat Blitz together, taste and season, then PER SERVING 318 cals, 14.6g fat (3.9g sat
fats), 45g protein, 4.5g carbs, 4g sugars, spoon out half of the mixture into a fats), 26.2g protein, 16.8g carbs, 16.3g sugars,
0.3g salt, 0.2g fibre bowl, for serving, and pop in the fridge. 0.48g salt, 2.1g fibre
FRE0118p063 63 24/11/2017 2:59 PM

• 3 green chillies
Burnt tomato salsa • 2 lemons
• Extra-virgin olive oil
• 8 higher-welfare chicken wings
• 8 large raw shell-on king prawns,
from sustainable sources
• 1 zucchini
• 1 green zucchini
1 Pick the oregano leaves, peel the

garlic, roughly chop the chillies
(discarding the seeds), finely grate
the zest of 1 lemon, and place in
a pestle and mortar. Add a pinch of
salt and pound into a paste.
2 To make the dressing, squeeze
the juice of the zested lemon into
a bowl, add 2 tablespoons of oil,
season with salt and black pepper
nd put in the fridge until needed.
3 Place the chicken wings and
prawns on a tray and rub all over
with half of the paste, making sure
you get it into all the nooks and
crannies. Leave to marinate in the
fridge overnight.
4 Soak your wooden skewers in water
before use – this will prevent them
BURNT TOMATO SALSA leaves; finely chop the stalks and leave from catching when placed on
The smokiness of this salsa is to one side.Blitz to your liking – I prefer the barbecue.
a game-changer; you remove most mine with a bit of texture – then taste 5 The next day, preheat the oven to
of thedark, charred tomato skins, and season to perfection. 160⁰C. Carefully place the chicken
but not before they add great flavour 4 Finely slice the chillies, place in wings onto the wooden skewers;
to the flesh. Serve as a dip with tortilla a sieve and wash under warm water to start at the wing tip and push the
chips, or dollop over barbecued meats, remove the seeds. Place in a bowl with meat onto the skewer. Do the same
fish and vegies. the vinegar, a drizzle of oil, the juice with the prawns; start with the head,
Serves: 8 from the other lime half, and the pushing the skewer all of the way
• 600g ripe plum tomatoes on the vine coriander stalks. Mix well and season. along the body. Pop the prawns back
• 1 bunch of spring onions Spoon the salsa into a bowl, sprinkle into the fridge.
• 1 lime over the pickled chilli mix, and serve 6 Place the chicken wings on a large
• 1/2 bunch of coriander (15g) with tortilla chips for dunking. baking tray and cook for 1 hour, or
• 6 mixed-colour chillies PER SERVING Calories 13.5, Fat 0.9g, until cooked through.
• 1 tbsp cider vinegar Saturated fat 0.1g, Protein 0.6g, Carbs 0.7g, 7 Cut the courgettes into 3cm chunks,
• Extra-virgin olive oil Sugars 0.7g, Salt 0.13g, Fibre 0.1g then slide them onto the remaining
skewers. Drizzle with 1 tablespoon of
1 When the flames of your barbecue oil and season with salt and pepper.
have died down and the coals are SURF & TURF-STYLE Remove the dressing from the fridge
glowing, place the tomatoes onto the SKEWERS WITH and let it come up to room temperature.
grills and cook for 10 minutes, or until BARBECUED ZUCCHINI 8 When the coals of your barbecue
charred, turning occasionally. Trim the This is party food with a great are glowing and the flames have died
spring onions and add to the barbecue summer vibe – it even works well down, place the skewers on the grill
for the last 2 minutes of cooking. as a starter. Cooking the wings in and cook until golden – this should
2 Carefully remove the tomatoes and the oven takes the pressure off and take about 3 minutes on each side.
leave until cool enough to handle. ensures that they’re cooked perfectly, 9 Serve on a platter, drizzle with
Peel back the burnt skins (don’t worry while finishing them off on the the dressing and pick over some
if a few little bits remain – they’ll only barbecue means you’ll get those more oregano, if you like. Serve
add to the flavour) and discard. lovely crisp edges. with lemon wedges.
3 Chop the spring onions and place in Serves: 4 PER SERVING 365 cals, 19.4g fat
a blender with the tomatoes and juice of • 50g fresh oregano, plus extra to serve (4.5g sat fats), 44.5g protein, 3.7g carbs,
half the lime. Pick and add the coriander • 5 garlic cloves 2.8g sugars, 0.7g salt, 1.2g fibre
FRE0118p064 64 24/11/2017 2:59 PM

jamie magazine
PHOTOGRAPHY: DAVID LOFTUS RECIPES: JAMIE OLIVER
Surf & turf-style skewersWith

barbecued zucchini
FRE0118p065 65 24/11/2017 2:59 PM

eating fresh
FRE0118p066 66 24/11/2017 2:59 PM

STAMINADE (electrolytes + minerals + magnesium) + WATER = AUSSIE REHYDRATION
On those hot and sticky

days when you need to
keep your fluids up,
no drink works harder.
A refreshing glass of
Staminade replaces the
essential minerals and
electrolytes lost through
perspiration and let’s you
get back on the job.
Staminade. Don’t just

save it for your sports
bag. Mix it up a little.
TOP UP THE TANK.

Find out more at
www.staminade.com.au
h irs t
fo r t
a id
fi rst
Or splash out
with Wild Berry
Tasti_Smooshed_206x275_FP-NEW.indd 1 9/11/17 6:41 PM
cool it!
Turn down the summer heat with these scoops of frozen delight.
PASSIONFRUIT 1 Halve 5 peaches and remove to soften slightly. Process until

& PEACH SORBET stones. Chop and place in very finely chopped. With the
Prep 20 mins + freezing a snap-lock bag and freeze for motor running, add the syrup and
Cook 5 mins | Makes 3� cups 4 hours or overnight. Strain process until smooth. Place into
passionfruit through a fine sieve. a 1L freezer-safe container and
Discard seeds. Place the pulp in ice freeze for 4 hours or overnight.
cube trays and freeze for 4 hours. Slice remaining peaches.
7 ripe peaches 2 Combine sugar and � cup water Scoop sorbet into bowls and
WHILE EVERY CARE HAS BEEN TAKEN TO ENSURE THIS RECIPE IS GLUTEN FREE, ALWAYS CHECK LABELS AS INGREDIENTS VARY FROM BRAND TO BRAND.
2/3 cup passionfruit pulp, in a saucepan over medium serve with peach slices, raspberries
plus 1/3 cup, to serve heat. Bring to a simmer and stir and extra passionfruit pulp.
(you’ll need about until dissolved. Set aside to NUTRITION Per cup (sorbet only):
10 passionfruit) cool completely. 5g protein, 1g fat (0.5g sat fat), 67g carb,
1/2 cup caster sugar 3 Transfer frozen fruit to a food 66g sugars, 17g dietary fibre, 20mg sodium,
125g raspberries processor and stand for 5 minutes 1395kJ (335 cals)
PHOTOGRAPHY: CRAIG WALL & GUY BAILEY STYLING: JENNIFER TOLHURST RECIPE DEVELOPMENT: WARREN MENDES
FRE0118p069 69 24/11/2017 1:47 PM

You
ca n
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sil
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sy rup f
or extr
a flavour
TOMATO & PEPPER SORBET 1 Place tomato and strawberries 4 Meanwhile, for the wafers,
WITH CARAMELISED WAFERS into a snap-lock bag. Freeze for place wafers on a baking paper
Prep 30 mins + freezing | Cook 5 mins at least 4 hours or overnight. lined tray. Combine sugar and
Makes 3fl cups 2 Combine sugar and � cup water 2 tbs water in a saucepan over
in a saucepan over medium heat. medium heat and bring to a
Bring to a simmer and stir until simmer. Cook until sugar is
dissolved. Set aside to cool golden then remove from the
500 ripe truss tomatoes, completely. Chill. heat and add 2 tbs water and
deseeded, chopped 3 Transfer frozen fruit to a food swirl to combine. Use a fork to
250g strawberries, hulled, chopped processor and stand for 5 minutes drizzle the caramel over wafers
1/2 cup caster sugar to soften slightly. Process until and immediately sprinkle with
2 tbs tomato paste very finely chopped. Add tomato cracked black pepper. Set aside
1/2 tsp coarsely ground black paste, pepper, lemon juice and for 10 minutes to set. Serve scoops
pepper, plus extra syrup and process until smooth, of sorbet with wafers.
1 lemon, juiced scraping down the bowl if needed. NUTRITION Per cup (sorbet only):
caramelised wafers Transfer to a 1L freezer-safe 2g protein, 0.5g fat (0g sat fat), 38g carb,
12 ice-cream wafers container and freeze for at least 38g sugars, 5g dietary fibre, 95mg sodium,
1/3 cup caster sugar 4 hours or overnight. 720kJ (175 cals)
FRE0118p070 70 24/11/2017 1:47 PM

nice ’n’ icy
ICED COCONUT & LIME WITH 1 Dissolve sugar in 2 tbs hot water smooth, scraping down sides
WHILE EVERY CARE HAS BEEN TAKEN TO ENSURE THIS RECIPE IS GLUTEN FREE, ALWAYS CHECK LABELS AS INGREDIENTS VARY FROM BRAND TO BRAND.
MINT VEGAN ICE-CREAM in a bowl. Add condensed coconut of the bowl as needed. Pour back
Prep 30 mins + freezing | Cook 5 mins milk and coconut cream, stirring to into container and freeze for 4 hours
Makes 3 cups combine. Transfer to a freezer-safe or overnight.
container lined with plastic. Peel the 3 Remove from the freezer 5-10
limes and discard the skins (see Tip). minutes before serving to soften.
Chop lime flesh and stir through Use a hot spoon to scoop into bowls
1 tbs caster sugar coconut mixture. Freeze for 4 hours and serve topped with mint and
395g can condensed coconut milk or overnight. coconut sugar.
400ml can coconut cream 2 Remove from the freezer and using NUTRITION Per cup (ice-cream only): 4g
5 limes the plastic, lift out frozen mixture. protein, 44g fat (40g sat fat), 101g carb, 94g
1 handful small mint leaves Break into pieces and transfer to sugars, 5g dietary fibre, 255mg sodium,
1 tbs coconut sugar or brown sugar a food processor. Process until 3470kJ (820 cals)
top tip
Finely shred lime
peel and freeze
in water in ice cube
trays. They add
a citrus zing to
summer drinks.
FRE0118p071 71 24/11/2017 1:47 PM

The tangy taste of plums gives balance to the creamy vanilla
PLUM & VANILLA RIPPLE

ICE-CREAM
Prep 30 mins + freezing | Cook 5 mins
Makes 3fl cups

11/2 cups pure cream
395g can sweetened condensed milk
1 tsp vanilla bean paste
WHILE EVERY CARE HAS BEEN TAKEN TO ENSURE THESE RECIPES ARE GLUTEN FREE, ALWAYS CHECK LABELS AS INGREDIENTS VARY FROM BRAND TO BRAND.
4 red plums, stones removed,
chopped
1 Combine sugar and 2 tbs water

in a saucepan over medium
heat. Bring to a simmer and stir
until dissolved. Set aside to
cool completely.
2 Line a freezer-safe container
with plastic. Combine cooled syrup,
cream, condensed milk and vanilla
in a bowl. Pour into lined pan.
Freeze for 4 hours or overnight.
Meanwhile, place plums into
a saucepan with remaining sugar
and � cup water. Cook over medium
heat for 15 minutes or until soft.
Cool completely.
3 Strain plum mixture through
a fine sieve and discard solids.
Chill until ready to use. Remove
frozen mixture from freezer and using
the plastic, lift out. Break into pieces
and transfer to a food processor.
Process until thick and smooth,
scraping down sides of the bowl
as needed. Return to container.
Drizzle over the plum syrup and swirl
though. Freeze for 4 hours or
overnight. Scoop into bowls to serve.
NUTRITION Per cup (ice-cream only):
12g protein, 50g fat (32g sat fat), 89g carb,
89g sugars, 2g dietary fibre, 135mg sodium,
3530kJ (845 cals)
FRE0118p072 72 24/11/2017 1:47 PM

nice ’n’ icy
top tip
Serve in style! Halve
lemons, scoop out
the flesh and freeze skins.
When ready to serve,
fill lemon skins with
frozen yoghurt.
WHILE EVERY CARE HAS BEEN TAKEN TO ENSURE THESE RECIPES ARE GLUTEN FREE, ALWAYS CHECK LABELS AS INGREDIENTS VARY FROM BRAND TO BRAND.
2 Line a deep tray or roasting

LEMONY FROZEN YOGHURT pan with plastic wrap. Combine
Prep 30 mins + freezing | Cook 5 mins cooled syrup in a bowl with yoghurt,
Makes 3 cups lemon zest and lemon juice and
vanilla seeds. Pour into lined pan.
Freeze for 4 hours or overnight.
3 Remove from the freezer and
1/2 cup caster sugar break up frozen mixture with
2 cups thick Greek-style yoghurt a large spoon. Transfer to
zest of 1 lemon, plus 2/3 cup a food processor and process
lemon juice until smooth. Transfer to
1 vanilla pod, seeds scraped a 1L freezer-safe container and
extra lemons, to serve (see Tip) freeze for a further 4 hours or
overnight. Serve scoops of the
1 Combine caster sugar and sorbet with lemon slices or in
� cup water in a saucepan and lemon halves (see Tip).
bring to a simmer over medium NUTRITION Per cup (frozen yoghurt only):
heat. Stir until sugar has 10g protein, 8g fat (5g sat fat), 52g carb,
dissolved then remove from the 52g sugars, 1g dietary fibre, 125mg sodium,
heat and cool. 1390kJ (330 cals)
FRE0118p073 73 24/11/2017 1:47 PM

nice ’n’ icy
NUT MILK & AVOCADO 1 Peel and stone avocadoes Process until very finely chopped,
CHOCOLATE ICE-CREAM and cut flesh into 2cm dice. scraping down the sides of the bowl
Prep 30 mins + freezing | Cook 5 mins Toss in lemon juice to prevent if needed. Gradually add cocoa
Makes 3 cups browning. Place pieces into mixture and milk and process
a snap lock bag and freeze for until smooth.
3 large ripe hass avocadoes 4 hours or until firm. 4 Transfer to a 1L freezer-safe
(you’ll need around 500g 2 Meanwhile, combine sugar container and freeze for at least
avocado flesh) and � cup water in a saucepan and 4 hours. Remove from the freezer
1/2 lemon, juiced bring to a simmer over medium 5-10 minutes before serving.
1/2 cup raw caster sugar heat. Remove from heat, stir in cocoa Using a hot spoon, scoop ice-cream
1/4 cup cocoa powder and vanilla and set aside to cool into ice-cream cones, drizzle with
1/2 tsp vanilla bean paste or extract completely. Chill for 30 minutes melted chocolate and scatter
100ml nut milk until thickened. with chopped hazelnuts.
100g melted dark chocolate 3 Remove avocado from the freezer NUTRITION Per cup (ice-cream only):
50g toasted hazelnuts, chopped, and stand for 5 minutes. Transfer 9g protein, 68g fat (17g sat fat), 60g carb,
to serve avocado to the bowl of a food 55g sugars, 11g dietary fibre, 70mg sodium,
ice-cream cones, to serve processor with a pinch of salt. 3770kJ (900 cals)
top tip
If avocados are ripe
before you can use them,
freeze the flesh before it
over-ripens and use it
to make smoothies,
dressings and
spreads.
FRE0118p074 74 24/11/2017 1:47 PM

LIO0015 WW Fresh JAN Press Ads_FA.indd 1 6/11/17 11:00 am
LIO0015 WW Fresh JAN Press Ads_FA.indd 2 6/11/17 11:17 am
salad days
PHOTOGRAPHY: GUY BAILEY STYLING: DAVID MORGAN RECIPE DEVELOPMENT: WARREN MENDES
The long, warm days of summer are perfect
for main-meal salads that are full of fabulous
fresh ingredients, goodness and flavour.
LENTIL, CHICKPEA 1 bunch mint leaves, chopped in a bowl. Drizzle with oil, lemon
& FETA TABBOULEH 1 bunch parsley leaves, chopped juice and rind. Season to taste
Prep 10 mins | Serves 4 2 tbs extra virgin olive oil and toss well to combine.
1 lemon, rind finely grated, juiced 2 Spread hummus on serving
200g hummus plate. Top with the tomato
200g feta mixture and crumble over feta.
400g mixed cherry tomatoes, toasted Lebanese bread and lemon Serve with Lebanese bread and
chopped wedges, to serve lemon wedges.
3 spring onions, thinly sliced NUTRITION Per serve: 26g protein, 34g fat
400g can lentils, rinsed, drained 1 Combine tomato, spring onion, (11g sat fat), 44g carb, 5g sugars, 13g dietary
400g can chickpeas, rinsed, drained lentils, chickpeas, mint and parsley fibre, 1340mg sodium, 2610kJ (625 cals)
FRE0118p078 78 24/11/2017 1:48 PM

super salads
MISO CHICKEN & 4 radishes, trimmed, thinly juice in a small jug and season
JAPANESE SLAW sliced to taste. Place edamame in
Prep 10 mins | Cook 10 mins 2 sheets nori a bowl and cover with boiling
Serves 4 water. Set aside for 1 minute,
1 Halve chicken breast fillets then drain and refresh in cold
2 chicken breast fillets lengthways to make 4 thin slices. water. Drain and remove beans
2 tbs miso paste Combine miso, 1 tbs sesame oil from pods. Combine cabbage,
11/2 tbs sesame oil and garlic and brush over chicken. snow peas and radish in a bowl.
1 garlic clove, crushed 2 Heat a chargrill or barbecue over Add dressing and toss to combine.
2 tbs soy sauce medium-high heat. Cook chicken 4 Halve nori sheets then finely
1 lemon, juiced for 3 minutes each side, then transfer shred. Slice chicken and serve
200g frozen edamame beans to a plate and loosely cover with with slaw and top with nori.
1/4 red cabbage, shaved foil for 5 minutes. NUTRITION Per serve: 34g protein, 12g fat
150g snow peas, sliced 3 Meanwhile, combine remaining (2g sat fat), 8g carb, 6g sugars, 7g dietary
lengthways sesame oil, soy sauce and lemon fibre, 1310mg sodium, 1195kJ (285 cals)
PHOTOGRAPHY: GUY BAILEY STYLING: DAVID MORGAN RECIPE DEVELOPMENT: WARREN MENDES
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FRE0118p079 79 24/11/2017 1:48 PM

super salads
JAMAICAN JERK STEAK 2 tbs extra virgin olive oil 3 Cook steaks for 2-3 minutes
WITH CHARRED CORN 2 tsp ground allspice each side for medium. Remove and
Prep 10 mins + marinating | Cook 20 mins 1 tsp chilli flakes rest, lightly covered with foil, for
Serves 4 1/2 tsp ground cinnamon 5 minutes. Meanwhile, slice kernels
1/2 tsp freshly ground black pepper from corn cobs in large clumps.
Using a vegetable peeler, shave
1 For the marinade, combine cucumber into ribbons.
2 Scotch fillet steaks marinade ingredients and rub over 4 Drain vinegar from onions and
1 red onion, sliced the steaks. Set aside for 30 minutes. combine with oil and resting
2 tbs red wine vinegar Combine onion, vinegar and a pinch juices from the steaks to make
2 corn cobs, husks removed of salt in a bowl. Set aside. a dressing. Slice beef and combine
2 Lebanese cucumbers 2 Preheat a barbecue or chargrill with corn, cucumber, onion, avocado,
2 tbs extra virgin olive oil pan over medium-high heat. coriander leaves. Drizzle with
2 small avocado, peeled, sliced Add corn and cook for 12 minutes, dressing. Serve.
1 bunch coriander, leaves picked turning often, until slightly blackened NUTRITION Per serve: 31g protein, 33g fat
jerk marinade and kernels are tender. Remove and (7g sat fat), 19g carb, 10g sugars, 9g dietary
1 tbs honey set aside. fibre, 130mg sodium, 2130kJ (510 cals)
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FRE0118p080 80 24/11/2017 1:48 PM

TOP TIP
You can prepare
the prawns a couple
of hours ahead of time.
Place on a plate
and refrigerate until
ready to cook.
CRISPY PRAWN COCKTAIL

16 large green prawns

2 eggs
1/2 cup plain flour
1 cup panko breadcrumbs
1 tsp smoked paprika, plus extra
garnish
vegetable oil to deep fry
2 baby baby cos lettuce
1 celery stick, sliced on an angle
4 Lebanese cucumbers,
sliced on an angle
1 red onion, thinly sliced
cocktail dressing
1/2 cup thick Greek-style yoghurt
1 small garlic clove, crushed
1-2 tbs tomato sauce
1 lemon, zested, juiced
2 tbs extra virgin olive oil
1 Combine the dressing

ingredients in a bowl. Season
and chill until ready to serve.
Peel and devein prawns, leaving
tails intact.
2 Whisk eggs in a bowl, and

place flour and breadcrumbs in

separate bowls. Add paprika
to the flour and season each bowl.
3 Half fill a saucepan with oil and
place over medium heat until oil
reaches 180°C. Working in batches,
coat prawns in flour, then egg,
then crumbs. Fry in batches for
2-3 minutes or until golden.
Remove and drain on paper towel.
4 Cut lettuce into wedges and
arrange on a platter with celery and
cucumber. Add prawns and onion
and drizzle with dressing. Sprinkle
with extra paprika, to serve.
FRE0118p081 81 24/11/2017 1:48 PM

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GRILLED PORK apple cider dressing heat, cover loosely with foil, and set
& PEACH SALAD 1/4 cup sour cream aside to rest for 5 minutes.
Prep 10 mins + marinating | Cook 15 mins 2 tbs apple cider vinegar 3 Meanwhile, cut cheeks from peaches
Serves 4 2 tbs extra virgin olive oil and brush with a little extra oil.
2 tsp honey Barbecue or chargrill, cut-side down, for
1-2 minutes or until slightly blackened.
1 Combine fennel seeds, cayenne 4 Shave fennel on a mandoline
2 tsp fennel seeds, crushed pepper, garlic and oil. Season with (keeping some of the fronds for garnish).
1 tsp cayenne pepper or ground chilli salt. Rub over pork and set aside Combine shaved fennel with rocket
3 garlic cloves, crushed for 15 minutes to marinate. and peaches in serving bowls. Slice
2 tbs extra virgin olive oil, plus extra 2 Meanwhile, combine dressing pork and place on salad, drizzle with
600g pork fillet ingredients in a small bowl and set dressing. Scatter with hazelnuts and
2 peaches aside. Preheat a barbecue or chargrill garnish with fennel fronds, to serve.
2 small fennel over medium-high heat. Add pork NUTRITION Per serve: 39g protein, 26g fat
120g rocket leaves and cook, turning, for 10 minutes or (7g sat fat), 13g carb, 13g sugars, 5g dietary
1/4 cup chopped hazelnuts until cooked through. Remove from fibre, 180mg sodium, 1915kJ (455 cals)
FRE0118p082 82 24/11/2017 1:48 PM

super salads
HALOUMI NIÇOISE 1 bunch parsley, leaves picked (see Tip) 2 Combine 1/4 cup of the oil, mustard,
Prep 15 mins + cooling | Cook 20 mins 150g green beans, trimmed, blanched lemon juice and zest in a small jug.
Serves 4 1/2 cup green Sicilian olives, pitted, Season to taste and set aside. Heat
chopped remaining oil in a non-stick frying pan
1/4 cup oregano leaves over medium-high heat. Add haloumi
lemon wedges, to serve and cook for 2 minutes each side or
250g mini sweet potatoes, until golden.
scrubbed 1 Bring a saucepan of water to the boil 3 Slice sweet potatoes and peel and
4 eggs, at room temperature over medium-high heat. Add sweet halve eggs. Combine all ingredients
1/3 cup extra virgin olive oil potato and cook for 12 minutes or in serving bowls. Drizzle with dressing
2 tsp Dijon mustard until tender. Remove with tongs and and serve with lemon wedges.
1 lemon, zested, juiced set aside to cool. Meanwhile, add NUTRITION Per serve: 23g protein, 35g fat
250g haloumi, thickly sliced eggs to the boiling water and cook (11g sat fat), 15g carb, 9g sugars, 6g dietary
4 Roma tomatoes, cut into wedges for 7 minutes for soft boiled. Set aside. fibre, 2135mg sodium, 2005kJ (480 cals)
TOP TIP
Pop parsley stalks
into a snap-lock bag
and freeze. Use to make
stocks and soups, or
add to juices.
FRE0118p083 83 24/11/2017 1:48 PM

Mix up the lunch box this
term with colourful, tasty
snacks no kid will pass up!
PUMPKIN, PEA & CHICK PEA SLICE

1. Sauté 2 cups grated pumpkin, 1 small grated onion, 2 chopped spring
onions and 2 rashers sliced bacon for 5 minutes.
Remove from heat and add ½ cup frozen peas.
2. In a small bowl combine 2 eggs and a lightly drained 95g can John West
Tuna – Onion & Tomato Savoury Sauce. In a large bowl combine 1 cup grated
tasty cheese and 1 cup self raising flour. Stir in vegetables, add a drained 400g
can Edgell Chick Peas and tuna mixture. Mix well.
3. Spread mixture into a lightly greased and lined 28cm x 18cm oven proof dish.
Bake in a preheated oven at 180˚C for 25 minutes. Allow to cool before cutting.
BANANA & CHICK PEA BREAD

1. Using electric beaters, cream 125g softened butter and 1 cup brown
sugar until light and fluffy. Add 2 eggs one at a time beating well.
2. Place a drained 400g can Edgell Chick Peas into a food processor
and process until roughly chopped. Combine 4 ripe bananas, ¼ cup
sour cream and chick peas together. Add to creamed butter mixture
and beat until just combined.
3. Sift in 1 ⅔ cups plain flour, 1 tsp baking powder, ½ tsp bi-carb soda,
¼ tsp cinnamon and continue to beat on low until well combined.
4. Spoon into a greased and baking paper lined 22cm x 12cm loaf pan
and bake in a preheated oven at 180°C for 60 mins or until cooked.
Stand for 10 mins to cool before transferring to a wire rack.
CORN, ZUCCHINI & TUNA MUFFINS

1. Squeeze as much liquid as possible from 1 grated small zucchini. Combine
with 1 ½ cups SR flour, 1 cup grated tasty cheese, a drained 125g can Edgell
Corn Kernels and ½ cup chopped roasted capsicum in a large bowl.
2. Combine a 95g can John West Tuna - Oven Dried Tomato and Basil, 2
lightly beaten eggs, ¾ cup buttermilk, and 60g melted butter in a separate
bowl. Pour into dry ingredients and stir until just combined. Do not over mix.
3. Spoon mixture into 12 x ⅓ cup capacity lined muffin pans. Top with a
sprinkle of extra cheese and bake in a preheated oven
at 180°C for 15-20 minutes or until cooked through.
TA S T Y T W I S T S
Add a twist of exotic, punchy flavour to your favourite
barbecue feasts this summer with Sharwood’s curry paste.
TANDOORI CHICKEN &

VEGETABLE SKEWERS
Prep 10 mins + marinating | Cook 10 mins
Serves 4
2 tbs Sharwood’s Tandoori Paste TIP

200g tub Greek-style yoghurt Mix a few
600g chicken thigh fillets teaspoons of curry
1 Lebanese cucumber, coarsely grated paste with olive oil,
then use the mixture to
2 tbs chopped mint
coat vegetables
1 garlic clove, crushed before grilling or
1 red capsicum, deseeded roasting,
2 medium zucchini
1 red onion
cooking oil spray
naan bread or roti, grilled, to serve
1 Combine tandoori paste with 2 tbs

of the yoghurt in a glass bowl. Cut
chicken into 2cm pieces and add to
bowl, stirring well to combine. Place
in fridge to marinate for 30 minutes.
2 Meanwhile, squeeze excess liquid
from cucumber and combine in
a bowl with remaining yoghurt, mint
and garlic. Season.
3 Cut capsicum into 2cm squares.
Slice zucchini into 2cm pieces and
cut onion into 8 wedges. Preheat
a barbecue grill to medium. Thread
chicken and vegetables onto
skewers. Spray well with oil. Cook
for 10 minutes, turning, until golden
and cooked through. Serve skewers
with cucumber yoghurt and bread.
FLAVOUR HIT
Perfect for marinating chicken,
beef, lamb or fish that’s headed
for the grill, Sharwood’s Tandoori,
Tikka and Korma Pastes are
packed with flavour and will add
a delicious new twist to your
summer barbecue favourites.
FRE0118p085 85 24/11/2017 2:03 PM

NOODLES
for lunch
Noodles are incredibly versatile, and so are these recipes.
Best of all, they can be packed into containers to take to work.
TAKEAWAY SOBA 1 tsp honey ginger and chilli. Gradually add

PHOTOGRAPHY: CHRIS JONES STYLING: SARAH O’BRIEN
NOODLE SALAD 1-2 tsp grated ginger oils, whisking until combined. Place
Prep 10 mins | Cook 5 mins | Serves 2 1 red chilli, sliced (or dried chilli flakes) into a small sealable container.
1 tbs peanut oil 4 In a large bowl, combine
RECIPE DEVELOPMENT: CHRISTINE SHEPPARD
180g dried soba noodles 2 tsp sesame oil noodles and vegetables.
454g frozen edamame beans Transfer to a sealable container.
1 cup carrot, shredded 1 Cook noodles in a pan of boiling 5 Add dressing container, seal
1 cup red capsicum, seeded, thinly water for 4 minutes. Transfer noodles and refrigerate. When ready
sliced to a bowl of cold water. Drain. to eat, add dressing, toss to
1 Lebanese cucumber, thinly sliced 2 Add frozen edamame to boiling combine and scatter with
150g sugar snap peas water. Cook for 1 minute, drain, and sesame seeds.
2 tsp toasted sesame seeds squeeze beans from pods. Refresh NUTRITION Per serve: 22g protein,
dressing beans in cold water and set aside. 21g fat (3g sat fat), 78g carb, 14g sugars,
2 tbs soy sauce 3 To make the dressing, in a jug, 15g dietary fibre, 2180mg sodium,
2 tbs rice wine vinegar whisk together soy, vinegar, honey, 2610kJ (625 cals)
FRE0118p087 87 24/11/2017 1:59 PM

5 ways with noodles
v e- safe c ontainer to rehea

a t at
icrow wor
a m k,
in or
c e e nj
Pla oy
it
c ol
d
FRE0118p088 88 24/11/2017 2:00 PM

2953-RAWC-WOW-Ad_3DAPv3_HR Print.pdf 1 6/11/2017 3:01 pm
CHARRED BEEF
WITH RICE NOODLES
200g wide dried rice noodles

1/2 cup crunchy peanut butter
2 tbs kecap manis
1 tbs oyster sauce
1 tbs peanut oil
350g thick rump steak, sliced thinly
1 bok choy, sliced
1 red capsicum, seeded, sliced
1 onion, thinly sliced
2 tbs chopped toasted peanuts, to serve
1 sliced red chilli, to serve, optional
1 Place noodles into a heatproof bowl. Cover with

boiling water. Set aside for 5 minutes to soften.
Stir with a fork to loosen and separate. Drain well
and set aside.
2 Combine peanut butter, kecap manis, oyster sauce
and 1/2 cup warm water. Stir well and set aside.
3 Meanwhile, heat half of the oil in a wok or large frying
pan on high heat. Stir-fry beef in batches for 3-4 minutes
each, or until well browned. Transfer to a bowl and
set aside.
4 Heat remaining oil in wok. Stir-fry bok choy, capsicum
and onion for 2-3 minutes, until just tender.
5 Add noodles to wok with beef and sauce mixture.
Toss over high heat for 1 minute. Transfer to
a plate and top with peanuts. Serve with sliced
chilli, if using.
NUTRITION Per serve: 34g protein, 32g fat (6g sat fat),
53g carb, 12g sugars, 6g dietary fibre, 725mg sodium,
2690kJ (640 cals)
FRE0118p089 89 24/11/2017 2:00 PM

5 ways with noodles
EGG NOODLE ROLLS 2 spring onions, thinly sliced, 3 Reheat wok and add half of the
Prep 10 mins | Cook 5 mins | Serves 2 plus extra to serve remaining oil. Pour in 1/4 of the egg,
swirling pan to form a thin omelette.
1 Soak noodles in boiling water for Fry for 30 seconds or until set.
5 minutes until soft. Drain well. Slide out onto a plate and repeat
100g thin dried noodles Add garlic and soy sauce, toss well until you have made 4 omelettes.
1 garlic clove, crushed and set aside. 4 Add vegetable and noodle mixture
1 tbs soy sauce, plus extra 2 Whisk eggs in a bowl with 1 tsp of to centre of omelettes and roll up
to serve the oil. Heat 1 tbs of the remaining folding in the sides as you go. Arrange
6 eggs oil in a wok and stir-fry carrot and on plates to serve, or pack into
3 tbs peanut oil mushrooms for 2 mins until just soft. sealable microwave-safe containers.
1 carrot, thinly shredded Add bean sprouts and spring onion NUTRITION Per serve: 26g protein, 40g fat
100g button mushrooms, sliced and toss for 1 minute. Transfer to (8g sat fat), 40g carb, 4g sugars, 5g dietary
50g bean sprouts a bowl with noodles and toss well. fibre, 925mg sodium, 2645kJ (630 cals)
t op t i p
Keep remaining
uncooked noodles in an
airtight container for up to
6 months. Use in stir-fries,
add to soups, or deep-
fry for a crunchy
chow mein.
W AT C H N O W
For top tips about how to make the
perfect egg roll, download Fresh for free
from the App Store and Google Play.
FRE0118p090 90 29/11/2017 2:00 PM

Share
The Best.
Impress this entertaining season
with simple and tasty
summer tapas!
MAKE-AT-WORK NOODLE SOUP

Prep 5 mins | Serves 2
200g udon noodles

1 bunch broccolini, chopped
100g silken tofu, cubed
30g baby spinach leaves
2 sachets instant miso soup powder
1 sheet dried nori
pickled ginger, to serve
MEXICAN MACKEREL TEASERS
SERVES 12
1 Place noodles into 2 deep, sealable containers. INGREDIENTS INSTRUCTIONS
Add broccolini, tofu, spinach and unopened miso 12 tortilla strips or corn chips STEP 1
½ avocado, thinly sliced Top each tortilla strip with
soup sachet. Seal containers with lids.
125g can John West Mackerel – avocado, John West Mackerel
2 At work, add miso powder to noodles and 2 cups
Mexican Sauce, flaked and red onion.
boiling water into each bowl, see Tip. Set aside for
2 teaspoons finely chopped STEP 2
10 minutes or until noodles have softened. Garnish red onions
Dollop with sour cream, garnish
with shredded nori sheets and ginger. 2 tablespoons sour cream with coriander and lime.
NUTRITION Per serve: 17g protein, 21g fat (9g sat fat), 66g carb, Fresh baby coriander leaves and Serve immediately.
3g sugars, 14g dietary fibre, 1265mg sodium, 2340kJ (560 cals) lime wedges, for garnish
FRE0118p091 91 24/11/2017 2:00 PM

5 ways with noodles
VEGIE VERMICELLI CAKE 1/2 cup chopped parsley 3 Heat oil in a 26cm non-stick frying
Prep 5 mins | Cook 15 mins | Serves 2 2 tbs sweet chilli sauce, plus extra pan over medium-high heat. Heat
to serve grill on high. Add noodle mixture to
2 tbs vegetable oil pan and cook for 7 minutes or until
golden. Transfer to grill and cook for
200g fine vermicelli noodles 1 Place noodles in large heatproof 5 minutes or until golden. Turn out
3 eggs, beaten lightly bowl and cover with boiling water. onto a plate and cut into wedges. Top
1 medium carrot, grated coarsely Stand 5 minutes or until tender. Drain. with reserved vegetables and sauce.
1 medium zucchini, grated coarsely 2 Combine noodles, egg, vegetables NUTRITION Per serve: 20g protein, 30g fat
1/2 cup frozen peas (reserving some for garnish), parsley (6g sat fat), 54g carb, 23g sugars, 12g dietary
1/2 cup corn kernels and sauce in large bowl. Season. fibre, 670mg sodium, 2440kJ (585 cals)
FRE0118p092 92 24/11/2017 2:00 PM

SERVING SUGGESTION
GREAT TASTE + BETTER FOR YOU

†
NATURALLY LOW IN NITRITES NO ARTIFICIAL INGREDIENTS

††
GLUTEN FREE NO ARTIFICIAL COLOURS OR FLAVOURS

NO ARTIFICIAL PRESERVATIVES
† Compared to regular DON ham and bacon. †† DON All Natural ham & bacon
made with Fruit Extract contains up to 60% less total nitrites compared to other
SERVING SUGGESTION bacon and ham products made using Celery or Vegetable Extracts.
Learn more at www.isdonisgood.com.au

® Registered Trade Marks of George Weston Foods Limited. All Rights Reserved.
S I M P LY I N D U L G E N T
Do your entertaining platter justice with a top-quality biscuit,
cracker or breadstick that will perfectly complement your spread.
➋
➊ ➌
A CRACKING CHOICE
➊ DELICATELY CRISP
With their delicate, crisp
texture, Waterthins Natural Fine
➋ BAGEL CRISPS
Baked fresh from real
bagel dough, Abe’s Bagel
➌ ARTISAN FLAVOUR
Olina’s Artisan Crackers
are packed with fresh, natural
➍ ITALIAN STYLE
A delicious, authentic
Mediterranean-inspired platter
Wafer Crackers are the perfect Bakery Bagel Crisps contain no ingredients. Baked in small needs Always Fresh Italian
complement to your favourite artificial flavours or preservatives batches for the best quality and Grissini. Try wrapping in
cheeses, dips and toppings. and contain less fat than potato with a unique light crispy texture, prosciutto and serve
They’ll add a touch of chips. They’re a smarter, healthier they’re perfect for taking your with antipasto such as salami,
sophistication to your platter. snack choice this summer. cheeseboard up a notch. Sicilian olives and artichokes.
FRE0118p095 95 24/11/2017 2:34 PM

platters of plenty Take the deliciously easy way to feed a crowd!
seafood sensation
Serve a tempting platter of prawns,
dressed oysters and smoked salmon.
OYSTERS WITH LIME & CHILLI

Prep 5 mins | Makes 12
Combine 2 tbs lime juice, 2 tsp soy

sauce, 2 tsp brown sugar, 1 tsp grated
ginger and 1 small red chilli, deseeded,
finely chopped. Place 12 shucked
oysters on a serving plate and spoon
over the dressing.
NUTRITION Per serve: 2g protein, 0.5g fat
(0.5g sat fat), 1g carb, 1g sugars, 0.5g dietary
OYSTERS WITH GREMOLATA

PHOTOGRAPHY: CRAIG WALL STYLING: SARAH O’BRIEN RECIPE DEVELOPMENT: CHRISTINE SHEPPARD
Melt 50g unsalted butter in a frying

pan over medium high heat. Add
1/2 tsp ground paprika and 1 cup panko
breadcrumbs and stir frequently until
golden. Remove from heat and stir in
1 tbs chopped parsley and 1 tsp grated
lemon rind. Cool. Spoon gremolata
over 12 shucked oysters and serve.
SMOKED SALMON &

HORSERADISH BLINIS
Stir 2/3 cup light sour cream, 2 tbs

horseradish cream, 2 tbs chopped
capers and 1 tbs chopped chives
together and season. Top 20 mini blinis
with 85g smoked salmon and a dollop
of the horseradish cream.
(2g sat fat), 7g carb, 2g sugars, 0.5g dietary
FRE0118p097 97 24/11/2017 1:58 PM

party food
go for a dip
CREAMY TUNA & DILL DIP
Prep 5 mins | Makes 2 cups
Process 250g light cream cheese,

185g can tuna in springwater, drained,
1/2 cup Greek-style yoghurt, 2 tbs
chopped dill, 1/4 cup capers and 1 tbs
lemon juice in a food processor until
smooth. Transfer to a serving bowl.
NUTRITION Per cup: 34g protein, 36g fat
RUSTIC SMOKEY
EGGPLANT DIP
Prep 5 mins | Cook 20 mins
Makes 3 cups
4 large eggplants
3 red capsicums
1/2 bunch flat-leaf parsley
1/2 cup olive oil
1-2 tbs lemon juice
pinch ground all spice
1 Cook eggplants and capsicums

on a barbecue grill or over a gas
flame until they are completely
blackened. Set eggplant aside until
cool enough to handle and place
capsicum into a bowl and cover
with plastic.
2 Peel the blackened skin from
SPICED CARROT the capsicum and discard seeds.
& LENTIL DIP Roughly chop and set aside.
Prep 5 mins | Cook 20 mins | Makes 2 cups Halve eggplants and using a large
spoon, scoop flesh into a strainer
Cook 3 peeled & chopped carrots in over a bowl. Discard skin. Chop flesh
boiling water for 20 minutes until into pieces. Add to bowl with
tender. Drain well and transfer to capsicum and mix together gently.
a food processor. Add 400g can 3 Reserve a few sprigs of parsley
lentils, drained, 2 tbs extra virgin olive and roughly chop remainder.
oil, 1/4 cup tahini, 2 crushed garlic Add chopped parsley, garlic,
cloves, 1 tsp ground cumin, 1 tsp harissa oil, lemon juice, all spice and salt
and 2 tbs lemon juice and process and pepper and combine gently.
until smooth. Season to taste. Spoon into a serving bowl and top
Transfer to a serving bowl. with reserved parsley.
NUTRITION Per cup: 22g protein, 40g fat NUTRITION Per cup: 12g protein, 41g fat
(6g sat fat), 38g carb, 12g sugars, 20g dietary (6g sat fat), 29g carb, 29g sugars, 22g dietary
fibre, 470mg sodium, 2680kJ (640 cals) fibre, 45mg sodium, 2400kJ (575 cals)
FRE0118p098 98 24/11/2017 1:58 PM

platter hack!
Stretched for time? Visit
woolworths.com.au/platters for the
full range of irresistable entertaining
platters available from the Woolworths
deli. Meanwhile, here’s just one of
the tempting varieties, below:
The Woolworths Grazing Table platter

caters for 10-15 people and offers:
OB Speciality Crackers
King Island Seal Bay Triple Cream Brie
King Island Smoked Cheddar
Meredith Dairy Goat’s Cheese
Chris’ Heritage Goat’s Cheese &
Black Truffle Dip
Maggie Beer Quince Paste
Pitted Kalamata Olives
Kabana/Cabanossi
San Marino Prosciutto
San Marino Sopressa Hot
San Marino Mild Salami
FRE0118p099 99 24/11/2017 1:58 PM

spicy table
party food
continental cool
Antipasti is the grazer’s classic
and the beauty of it is that you can
include as many morsels as you like.
You’ll find plenty of ingredient ideas
at Woolworths. Head to the deli
department for starters!
We’ve put together:

bocconcini
marinated capsicum
dolmades
prosciutto & salami
sliced turkey breast
grissini
mixed olives
Solanato tomatoes
pork & fennel meatballs
(recipe below)
PORK & FENNEL MEATBALLS

500g pork mince

1 cup fresh breadcrumbs
1/4 cup grated parmesan
2 tsp fennel seeds, crushed
1 tsp dried oregano
1 small onion, finely chopped
1 egg, lightly whisked
oil spray
1 Preheat oven to 180°C. Line

a baking tray with paper. Combine
pork mince, breadcrumbs, parmesan,
garlic, fennel seeds, oregano, onion
and egg in a bowl. Season. Mix well
with your hands, then roll into
meatballs. Place onto tray and spray
well with oil. Bake meatballs for
30 minutes, turning halfway through
cooking, or until cooked through.
Transfer to serving bowl.
(1g sat fat), 2g carb, 0.5g sugars, 0.5g dietary
FRE0118p100 100 24/11/2017 1:59 PM

GR
ILLE
D SL
IC E S O
F J U IC Y P
IN EAPPLE – YUM!
TA S T E O F S U M M E R
Add juicy flavour to your summer burgers and barbecued
feasts with delicious slices of tropical tinned pineapple.
BARBECUED PORK & 1 Preheat a barbecue or chargrill plate

PINEAPPLE BURGERS to medium-high. Drain pineapple,
Prep 20 mins | Cook 25 mins | Makes 12 reserving juice. Place reserved juice,
ketchup, sauce and garlic in a small
2 x 432g cans Dole Pineapple Slices pan over medium heat. Bring to the
in Juice boil, reduce heat to low and cook for
1/2 cup tomato ketchup 8–10 minutes until thickened. Cool.
1 1/2 tbs Worcestershire sauce 2 Meanwhile, using your hands,
2 garlic cloves, crushed combine mince, onion, coriander and
1.5kg pork mince spice in a bowl. Shape mixture into
1/2 cup chopped spring onion 12 patties. Spray each with oil and TASTE OF PARADISE
Ready-to-eat straight from the can,
1/4 cup chopped coriander leaves cook for 12 minutes, turning halfway, Dole Pineapple Slices are perfect for
2 tbs barbecue seasoning spice or until cooked through. livening up your summer feasts. The
cooking oil spray 3 Cook pineapple on chargrill for handy slices will add tons of flavour to
12 hamburger rolls, split 3 minutes, turning once, until golden. your burgers, and are also delicious with
1 oakleaf lettuce, leaves separated 4 Top rolls with lettuce, tomato and barbecued meats like grilled chicken.
Dole Pineapple is also available in
4 large tomatoes, sliced avocado. Add patties, sauce and chunks, pieces and crushed versions.
3 avocados, sliced pineapple. Serve.
FRE0118p101 101 24/11/2017 2:55 PM

Dark rye
sourdough
Seeds and grain

pane di casa
Pane di casa
PHOTOGRAPHY: (PORTRAIT) SAM MCADAM-COOPER (FOOD) CRAIG WALL STYLING: JENNIFER TOLHURST (PORTRAIT) & DAVID MORGAN
Ask our Woolworths
kitchen insider
Woolworths team member Ben Thompson is a bakery expert who has
lunch box ideas that will make returning to work delicious!
T
he holidays are over and it’s Pack sandwiches and
time to head back to work. rolls in airtight,
Taking lunch means you leakproof containers.
Woolworths has
can save money and choose healthy
a wide range to keep
options. Woolworths baker Ben lunches fresh and
Thompson says the key is to make tasty. Resealable
lunch interesting and the range zip-lock bags are
of artisan and rustic bread available ideal for storing rolls
and sandwiches and
at the bakery is truly inspiring.
Ben Thompson they can be reused,
Bread rolls, pane di casa, wraps and which makes them
Woolworths baker
sourdough, and that’s just for starters! budget friendly!
FRE0118p102 102 24/11/2017 1:57 PM

HAM & PUMPKIN
Prep 10 mins
Spread bread with cooked

mashed pumpkin.
Top with sliced ham and
spinach leaves.
PHOTOGRAPHY: (PORTRAIT) SAM MCADAM-COOPER (FOOD) CRAIG WALL STYLING: JENNIFER TOLHURST (PORTRAIT) & DAVID MORGAN
EGG SANDWICHES
Prep 10 mins
Peel and slice hard boiled

eggs. Top bread with
shredded lettuce, egg and
diced tomato and season
with cracked black pepper.
CHICKEN & PESTO

Prep 10 mins
Spread bread with pesto

dip. Top with lettuce
leaves, sliced chicken
breast, avocado and
grated carrot and season
with cracked black pepper.
FRE0118p103 103 29/11/2017 2:01 PM

26923_NAW_KS_R 2017-11-06T11:16:08+11:00
BACK TO SCHOOL.
HIGH DHA FISH OIL 133mg DHA
per delicious flavoured burstlet.
Help support + maintain

healthy:
Brain function
Behaviour
Eye health
Always read the label. Use only as directed. Vitamins cannot replace a balanced diet.
Use only as directed CHC71764-0716
snacks
FA M I LY D AY O U T
These deliciously nutritious portable snacks will keep

the kids – and you – happy on a family road trip!
check list
PHOTOGRAPHY: ANDY LEWIS STYLING: SARAH O’BRIEN
’ t forget hand
w ipes for sticky fingers
To make sure your day goes well,
Don
a little preparation always helps...
RECIPE DEVELOPMENT: BRONWEN WARDEN
● plenty of water for everyone

● esky with ice
● picnic plates
● suitable air tight containers
● sunhats, and lots of sunscreen
● picnic blanket and cushions
● games for the kids
● garbage bags for rubbish
FRE0118p105 105 24/11/2017 2:13 PM

fresh food kids
PUMPKIN HUMMUS chopped. Add 1-2 tbs water avocado, � cup Greek-style yoghurt
Prep 15 mins | Cook 25 mins | Serves 8 and process until smooth, and 3 chopped spring onions. Process
adding extra water if necessary. until combined. Spoon into sealable
Preheat oven to 200°C. Peel 500g Spoon into sealable containers. containers. Seal and refrigerate until
pumpkin and cut into 2cm pieces. Seal and refrigerate until ready ready to pack in an esky.
Place into a baking paper-lined to pack in an esky. NUTRITION Per serve: 2g protein, 6g fat
roasting pan. Add 1 tbs oil and NUTRITION Per serve: 4g protein, 6g fat (2g sat fat), 2g carb, 2g sugars, 2g dietary
1 tsp cumin and toss well to coat. (1g sat fat), 8g carb, 3g sugars, 3g dietary fibre, 35mg sodium, 315kJ (75 cals)
Add 2 unpeeled garlic cloves and fibre, 10mg sodium, 440kJ (105 cals)
roast for 25 minutes or until pumpkin
top tip
is tender and golden. Cool slightly. GOOD’N’GREEN DIP
Pack fresh carrot,
Transfer pumpkin to a food processor. Prep 15 mins | Serves 8
cucumber and celery
Squeeze soft flesh from garlic and add sticks in an airtight
to pumpkin with 1 drained 420g can Thaw 100g frozen spinach as per container to serve
Woolworths Select no added salt packet instructions. Squeeze out with the dips.
chickpeas, 2 tbs lemon juice and excess water and place into a small
1� tbs tahini. Process until finely food processor. Add flesh of 1 large
FRE0118p106 106 24/11/2017 2:13 PM

CARROT CAKE BLISS BALLS
Prep 10 mins + chilling | Makes 20
3/4 cup dried pitted dates

1/2 cup raisins

13/4 cups desiccated coconut

1 large carrot, grated
1 tsp nutmeg
1 tsp cinnamon
1 Place dates into a bowl. Cover with

boiling water and stand for 5 minutes
to soften. Drain and place into a small
food processor. Add raisins, coconut,
carrot and spices.
2 Process for 2-3 minutes or until almost
smooth. Chill for 15 minutes before rolling
tablespoonfuls of mixture into balls. Roll in
extra desiccated coconut to coat, if desired.
Refrigerate until ready to pack in an esky.
NUTRITION Per serve: 1g protein, 5g fat (5g sat
fat), 9g carb, 8g sugars, 2g dietary fibre, 5mg
sodium, 365kJ (90 cals)
ra l ly sweet treat
n atu
A
FRE0118p107 107 24/11/2017 2:13 PM

top tip
Just for fun, use
shaped cutters to cut
ingredients like
ham, cucumber
and avocado.
Kids love it!
ROAST BEEF & PICKLE BAGELS

4 bagels
2 tbs Dijonnaise
150g rare roast beef slices
4 baby cos lettuce leaves
2 dill pickles, sliced
1 Split bagels and toast, if desired.

2 Spread Dijonnaise over bagel
bases. Top with lettuce, beef and
sliced dill pickle.
SMOKED SALMON BAGELS

4 bagels
1 avocado
1 tbs lemon juice
1/3 cup thick tzatziki dip
150g smoked salmon
1 Lebanese cucumber, sliced
2 tsp baby capers, optional
1 Split bagels and toast, if desired.

HAM, SPINACH & TOMATO BAGELS 2 Peel, deseed and slice avocado.
Prep 5 mins | Serves 4 Sprinkle with lemon juice to prevent
1 Split bagels and toast, if desired. browning. Spread tzatziki over bagel
4 bagels 2 Mix cream cheese with pesto and bases, top with salmon, cucumber
2/3 cup spreadable light cream cheese spread over bagel bases. Top with avocado. Scatter with capers, if
2 tsp sundried tomato pesto ham, spinach and sliced tomato. using, and cracked black pepper.
100g shaved leg ham NUTRITION Per serve: 20g protein, 14g fat NUTRITION Per serve: 21g protein, 13g fat
1/2 cup Woolworths baby spinach (7g sat fat), 62g carb, 8g sugars, 5g dietary (3g sat fat), 63g carb, 9g sugars, 6g dietary
8 grape tomatoes, sliced fibre, 1032mg sodium, 1930kJ (460 cals) fibre, 845mg sodium, 1960kJ (470 cals)
FRE0118p108 108 24/11/2017 2:13 PM

fresh food kids
u can put jelly into p for easy

eating on the
road
Yo lastic cups
APPLE & BLUEBERRY 1 Whisk gelatine with 1/2 cup of 2 Push blueberries into jelly and
JELLY TREATS water in a small bowl. Heat juice in refrigerate for at least 3 hours or
Prep 5 mins + chilling | Cook 5 mins a pan until simmering. Remove from until set. Turn out and cut into
Serves 4 heat, whisk into gelatine mixture squares. Place into small containers,
until completely dissolved. Pour into and keep chilled (see Tip).
1 tbs gelatine powder a 20cm cake pan. Cool for 30 minutes, NUTRITION Per serve: 3g protein, 0.5g fat
2 cups 100% apple and raspberry juice then refrigerate for 20 minutes (0g sat fat), 16g carb, 16g sugars, 1g dietary
1 punnet blueberries until partially set. fibre, 25mg sodium, 325kJ (75 cals)
FRE0118p109 109 24/11/2017 2:13 PM

fresh food kids
SUSHI-STYLE WRAPS 1 Trim edges of wraps to make

Prep 20 mins | Serves 4 them square.
2 Mix tuna with egg and cream
4 wholemeal wraps cheese. Lay spinach evenly
185g can tuna in springwater, over wraps. Top with tuna
drained mixture, avocado and carrot.
2 hard boiled eggs, peeled, Roll up firmly, like sushi.
mashed Cut each roll into pieces and
2 x 36g snack tubs onion and put into a sealable container,
herb cream cheese or keep rolls whole and wrap
1 cup baby spinach leaves in plastic.
1/2 avocado, sliced, drizzled with NUTRITION Per serve: 20g protein, 18g fat
1 tsp lemon juice (6g sat fat), 37g carb, 7g sugars, 5g dietary
1 carrot, grated fibre, 585mg sodium, 1650kJ (395 cals)
ls for sodium level

Concerned about salt? Check labe s
DATE & NUT GRISSINI NIBBLES

Prep 10 mins | Makes 16
1 cup flaked natural almonds, toasted

12 medjool dates, pitted, roughly
chopped
3/4 cup rolled oats
2 tbs almond nut spread
1 tbs raw cacao
16 plain grissini sticks
1 Combine half of the almonds with

dates, oats, almond spread and cacao
in a food processor. Process until mixture
forms a paste.
2 Finely chop remaining almonds.
Wrap 1 tbs of the date mixture around
each grissini stick, pressing on firmly.
Roll the sticks in the chopped almonds
to coat.
(0.5g sat fat), 9g carb, 3g sugars, 2g dietary
For more Fresh Food Kids recipes, visit woolworths.com.au/freshfoodkids fibre, 45mg sodium, 395kJ (95 cals)
FRE0118p110 110 24/11/2017 2:13 PM

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Back to L U N C H ’N’ M U N C H
School From a play lunch snack to part of the lunch box bundle,
these products will fill hungry tummies at school.
q AUNT BETTY’S
CREAMY RICE
Every spoonful of this gluten-free and

dairy-free snack reveals real coconut
pieces! Vegan friendly and easy to eat on
the go, Aunt Betty’s makes popping a treat
into your lunch box as easy as ever.
pCOCO POPS BARS

If you thought marshmallow and Rice p CELERY
Bubbles was a match made in heaven, PACK
Kellogg’s ups the ante with Coco Pops
LCMs. Bringing the taste of breakfast A ready-to-eat,
into a handy pre-packaged bar, just convenient and
like a chocolate milkshake! healthy choice
for whenever you
need to crunch
before lunch! Find
it wrapped and
ready to go in the
vegetable aisle.
pBETTY CROCKER
Light and fluffy – and with no
artificial colours or flavours –
whip up some Betty Crocker
Cinnamon Crumble muffins for
a delicious school lunch box or
after-school treat.
tNU T R I - G RA I N BA R S
Kellogg’s Nutri-Grain Bars are made with
mini bolts of corn, oats and wheat, surrounded
by a layer of choc. Fuel up for the day ahead!
FRE0118p112 112 24/11/2017 2:07 PM

BROWN RICE CAKES p

Ceres Organics Brown Rice Cakes are light
and crunchy, and packed full of the goodness
of organically grown wholegrain Jasmine
p RICE Brown Rice. Perfect for the lunch box with
STICKS the kids’ favourite toppings.*
You can’t go past Mamee Monster

Rice Sticks for a great lunch box treat.
Available in Cheese and Vegetable flavours,
they’ll satisfy your little monsters!*
L E OF PL E N T Y ▶
TAB
Table of Plenty was born from a simple
philosophy: to create nourishing food p POTATO
with authentic, natural and tasty
ingredients. Try these rice cakes with pure
STIX
milk chocolate and see for yourself.* Made from potato and
rice, these deliciously
crunchy snacks from
t KEZ’S KITCHEN
Healtheries come with
50 per cent less fat than
Deliciously nice but never naughty, regular potato chips.*
Kez’s Kitchen Free & Naked Bars are
a delicious lunch box friendly treat.
They’re gluten free, made from all natural *Products with asterisk
ingredients, and available in a range of are available in the
dessert-inspired flavours. You’ll have Health Foods aisle
your weekday snacks sorted!*
t IXL JAM
IXL has been bringing quality
Australian-made jams to
Aussie families for more than
100 years. Great for breakfast
or a classic jam sandwich.
pSPC DICED PEACHES IN JUICE

Forget the mess and enjoy the ease of SPC Diced
Peaches in juice. Available in packs of four and
eight, kids will love these in the lunch box or as an
after-school snack!
FRE0118p113 113 24/11/2017 2:07 PM

Back to
School
BE NATURAL
GRANOLA BARS q
Craving a crunch? Don’t miss Be Natural’s
AEROPLANE
super versatile Crunchy Granola & Seed bars. J E L LY q
They’re snappable delights that are great
on their own, but even better as dippers for
yoghurt. Who needs a spoon these days?
Aeroplane Jelly Ready To Eat

Snack pots offer great flavours in
a convenient format. Simply peel
off the lid and eat straight from the
pot! They can be enjoyed at room
temperature, or chilled for a sweet
summer cool-down.
q SUNBEAM
SULTANAS
Sunbeam’s
delicious sultanas
are filled with
p MAMEE NOODLES
natural goodness
Use your noodle with Mamee Monster Noodle
and are the perfect
Snacks, available in BBQ and Chicken flavours.
healthy snack for
Feel the crunch in every bite!
kids of all ages!
p SNAK PACK
Foster Clark’s deliciously smooth Snak
Packs are available in four flavours –
Vanilla, Chocolate, Strawberry and
Banana. They’re a great treat idea for
the lunch box or after school.
SPC BEAN POTS ▶

SPC’s Bean Pots bring the nutrition of baked
beans into a handy single-serve package.
Enjoy the flavour of rich tomato on the go.
FRE0118p114 114 24/11/2017 2:08 PM

a r t & s o
h e ul
How’s your heart health?
We asked Beth Meertens,
senior dietitian at the
Heart Foundation, about
the latest on heart-healthy
eating and she gave
WORDS: KAREN KINGHAM (APD) PHOTOGRAPHY: GUY BAILEY STYLING: JENNIFER TOLHURST RECIPE DEVELOPMENT: LUCY BUSUTTIL
us the lowdown on five

dietary must-dos.
M
uch of the advice we
get about eating better at the heart of the matter...
encourages us to eat more,
What you eat is important for keeping you and your heart
or less, of certain foods or nutrients.
Based on current research into eating healthy, but how you live your life will make a difference, too.
patterns, the Heart Foundation has Be active for at least 30 minutes every day – walking is a great option.
chosen to take a different approach. Be smoke free – it’s one of the best things you can do to protect
“Healthy eating patterns don’t your heart.
rely on just one type of food or Talk to your GP about your blood pressure and blood cholesterol.
nutrient to promote heart health,” Knowing, and then managing, your risk factors for heart disease can
says Beth. keep your heart as healthy as possible.
“Heart-healthy eating patterns Visit the Heart Foundation’s website (heartfoundation.org.au), or call
are based on a combination of their Helpline on 13 11 12 for more information
foods eaten regularly.”
FRE0118p117 117 24/11/2017 1:53 PM

health & wellbeing
4
THE HEART FOUNDATION’S 2-3 times a week is linked to Make healthy fat
a reduced risk of heart disease.” choices by using nuts,
She also encourages more seeds, avocados,
TOP
5
“plant-based protein foods in your olives and their oils
daily eating plan” because of their for cooking
“link to healthier hearts”. The healthy fats found
in these foods have been associated
with lower LDL (bad) cholesterol
and higher HDL (good) cholesterol,
which can reduce heart disease risk.
Beth recommends regularly including
“unsalted nuts, seeds such as linseed,
HEART chia or tahini, avocados and cooking
HEALTHY
oils made from plants or seeds”
in your daily eating plan.
EATING WHAT YOU CAN DO WHAT YOU CAN DO
PATTERNS Include plant-based proteins such Cook with plant oils such as
1
as legumes several times a week. olive, canola, avocado, peanut
Choose lean cuts of meat, take the and sunflower.
Eat plenty of fruit, skin off poultry and include more fish.
vegetables and Include nuts and seeds as a snack, or
5
wholegrain cereals add a sprinkle to breakfast cereal. Try herbs and spices to flavour
We could all do with food instead of adding salt
eating more of these On average, we consume
foods, and research shows around nine grams of salt a day
by doing so, we may lower (it’s recommended we get less than
our risk of heart disease. Beth explains six grams, or a teaspoon), and
that “the regular intake of fruits, 75 per cent of this comes from
vegetables and wholegrains has processed and packaged foods.
been shown to lower the risk of high Beth says that by following the first
blood pressure and cholesterol, four healthy eating strategies, your
providing a protective effect towards diet will be “naturally lower in sodium”.
heart disease.” WHAT YOU CAN DO
Try herbs and spices to flavour foods
3
WHAT YOU CAN DO
Find ways to add an extra serve instead of salt.
of vegetables to every meal. Choose reduced fat Check the amount of sodium (salt)
Choose dense and grainy bread dairy such as in the foods you buy and choose lower
rather than white and fluffy types. unflavoured milk, sodium options where you can.
yoghurt and cheese
Our national dietary
guidelines encourage
everyone over the age of two to
consume low or reduced-fat dairy
foods. “When eaten as part of
a healthy eating pattern, reduced-fat
dairy has been linked to a lower
2
Enjoy a variety of healthy risk of high blood pressure and heart
protein foods such as fish disease,” explains Beth who also
and seafood, lean meat and recommends no-added-sugar
chicken, legumes, nuts and seeds reduced-fat products as the better
Lean red meat, chicken, fish and choice for heart health.
seafood are great sources of a range WHAT YOU CAN DO TO HELP with healthy
of nutrients, such as protein, iron, zinc, Try reduced-fat unflavoured yoghurt heart menu planning we have some
and the B group vitamins, including topped with fresh fruit and nuts as deliciously healthy recipes to get
B12. Beth advises “including fish a snack or dessert option. you started. (See p121-124)
FRE0118p118 118 24/11/2017 1:53 PM

ORGANIC
COCONUT
WATER
IRON
LOADER
SMOOTHIE
CoCo Joy is a proud partner 1 cup of strawberries

of Sally Fitzgibbons and her 1 cup of spinach
All Australian Beach Body fitness 1/2 an orange
network. CoCo Joy’s Organic 1 cup of kale
Coconut Water has no added 1 cup of CoCo Joy
sugar, no preservatives, is not Organic Coconut Water
from concentrate and non-GMO.
Naturally refreshing, CoCo Joy
will have you coming back for more
great tasting organic coconut water.
www. a ll au stralian b e ach b od y.com www.cocojoy.com .au
CoCo_Joy-Fresh_Magazine.indd 1 6/10/2017 3:29 pm

Your body’s
Resolution #1 Resolution #3
drink the drink Step away from sugar
New Years
Everyone is talking about Kombucha. filled alternatives
Otherwise known as the health elixir With no sweeteners or additives, MOJO
brimming with antioxidants, a rich Kombucha is a refreshing alternative to
Revolution.
source of probiotics and the health soft drinks. Available in four delicious
benefits of green tea. and drinkable flavours: ginger, strawberry,
Cue MOJO Kombucha. The fermented turmeric and passionfruit. Bonus – it’s
This year, take a leap tea contains the powerful probiotic certified organic. Make the switch today.
bacillus coagulans, which has proven Your body will thank you for it.
towards a new, healthy, health benefits, allowing you to operate
Resolution #4
vibrant and nourished you. at optimum level.
add kombucha to your shopping list
Resolution #2 For over ten years, MOJO have been
get your system in shape developing, researching and living
There are plenty of ways to improve kombucha. By incorporating the principles
energy, immunity, mood and brain of a recipe that is centuries old, MOJO
function. Join a gym. Go for a walk. delivers a powerful health product that
Eat a balanced diet. Or sip on MOJO you can consume with confidence.
Kombucha. Adding fermented foods
like kombucha into a healthy diet helps get your new yearS moJo
optimise your absorption of nutrients. with moJo Kombucha.
organicandraw.com.au
/mojokombucha #mojokombucha
health & wellbeing
SPICY FISH & RICE BOWL 2 tbs pickled jalapenos coriander, onion, lime juice and
WITH BEAN SALSA 600g skinned and boned ling fillets 1 tbs oil in a medium bowl. Stir well
Prep 12 mins | Cook 6 mins | Serves 4 250g microwavable wild rice and set aside.
medley 3 Sprinkle remaining spice mix over
2 baby cos lettuces fish. Heat remaining oil in a large
frying pan over high heat. Cook fish
1 small avocado 1 Halve avocado, remove stone for 3-4 minutes each side or until
1 bunch coriander, leaves picked and scoop flesh into a blender. cooked to your liking. Meanwhile,
2 spring onions, thinly sliced Roughly chop coriander leaves, heat rice according to packet
1 lime, juiced leaving some whole for garnish. instructions. Place rice in serving
1 tbs Mexican spice mix Add half the coriander, half the bowl. Top with lettuce leaves, salsa,
400g can four bean mix, drained, spring onion, half the juice, half roughly flaked fish, avocado dressing.
rinsed the spice mixture and 1/4 cup of Garnish with reserved coriander
420g can corn kernels, drained water. Process until smooth and leaves to serve.
200g cocktail truss tomatoes, transfer to a bowl. NUTRITION Per serve: 39g protein, 19g fat
quartered 2 Combine bean mix, corn, tomato (3g sat fat), 43g carb, 7g sugars, 11g dietary
2 tbs olive oil (see Tip) and jalepenos with remaining fibre, 515mg sodium, 2185kJ (520 cals)
to p ti p
Cut down on the oil
content in this recipe
by spraying fish lightly
with olive oil spray and
baking on a paper-lined
oven tray for 10-15
minutes.
FRE0118p121 121 24/11/2017 1:53 PM

health & wellbeing
KALE, SILVERBEET 1/2 bunch dill, chopped with a clean, damp tea towel to
& RICOTTA PIE 1/2 bunch mint, leaves chopped prevent drying out. Working with one
Prep 20 mins | Cook 1 hour + standing 16 sheets filo pastry sheet at a time, lightly spray each
Serves 6 olive oil spray with oil and lay into pan, overlapping
and leaving ends to overhang rim
1 Place kale, silverbeet, lemon rind, of pan. Reserve 2 sheets for top.
juice and oil into a large bowl. Fill with kale mixture. Fold the
1 bunch kale, stalks removed, leaves Using your hands, massage mixture overhanging pastry over filling.
roughly torn for 2 minutes or until leaves are Spray reserved pastry with oil, loosely
1 bunch silverbeet, stalks removed, tender. Drain well, then squeeze scrunch and place on top of pie.
leaves roughly torn out as much liquid as possible. 3 Bake for 1 hour or until golden and
1 lemon, rind finely grated and juiced Return to bowl, add spring onion, crisp. Set aside to cool and firm for
2 tbs olive oil egg, ricotta, feta and herbs. 20 minutes before cutting into
1/2 bunch spring onions, chopped Season and stir to combine. wedges to serve (see Tip).
4 eggs, lightly beaten 2 Preheat oven to 200°C. Line the NUTRITION Per serve: 16g protein, 15g fat
250g light ricotta base of a 26cm springform cake (4g sat fat), 24g carb, 3g sugars, 4g dietary
80g low-fat feta, crumbled pan with baking paper. Cover filo fibre, 540mg sodium, 1260kJ (300 cals)
to p ti p
Serve with a crisp
Greek-style salad of
chopped cucumber,
tomato and capsicum.
Season with dried
oregano and
pepper.
FRE0118p122 122 24/11/2017 1:53 PM

V8_FreshMag_Jan 2017-10-16T11:36:23+11:00
Cranberries are high s

in antioxidant
CRANBERRY, GRAPE
& ORANGE JUICE
Serves 6
Combine 2 cups chilled

cranberry juice, 2 cups chilled
grape juice and 1 cup orange
juice in a jug with ice. Serve with
frozen grapes and mint leaves.
FRE0118p123 123 24/11/2017 1:53 PM

health & wellbeing
top tip
Apricots, plums and
mangoes – or a mix
of stone fruit – would
also be suitable for
this recipe.
WHILE EVERY CARE HAS BEEN TAKEN TO ENSURE THIS RECIPE IS GLUTEN FREE, ALWAYS
CHECK LABELS AS INGREDIENTS DIFFER FROM BRAND TO BRAND.
GRILLED NECTARINES WITH 3 tbs honey, warmed warmed honey. Grill for 2-3 minutes
WHIPPED RICOTTA 1/4 cup pepitas, toasted each side or until charred.
Prep 5 mins | Cook 5 mins | Serves 4 3 To serve, drizzle charred nectarines
1 Process ricotta, yoghurt and with remaining honey and top with
cinnamon in a small food processor a dollop of whipped ricotta. Scatter
until combined. Transfer to a small with pepitas and sprinkle with extra
150g light ricotta, drained bowl and set aside. cinnamon, to garnish.
1/3 cup low-fat vanilla yoghurt 2 Heat a barbecue or chargrill pan NUTRITION Per serve: 8g protein, 6g fat
1/2 tsp ground cinnamon, plus extra over high heat. Brush nectarine (2g sat fat), 34g carb, 34g sugars, 4g dietary
4 nectarines, halved, stones removed halves all over with some of the fibre, 60mg sodium, 960kJ (230 cals)
FRE0118p124 124 24/11/2017 1:53 PM

FRE0118pTipTopTheOneBacktoSchool_FP_WOW004783.indd 1 27/10/2017 12:00 PM
ALT IS A TRADE MARK USED UNDER LICENCE IN AUSTRALIA.
Woolworths WW Fresh Mag Ad - ALT 206 x 275_11_17_UPDATE_FA.indd 1 3/11/2017 4:38:40 PM

fresh BITES
Find the latest Woolworths news, including new products and competitions to enter.
DID YOU
k n ow?
TIPS
AND
TYPES pasta DIARY
NOTES
tubes Jan/Feb
Penne and macaroni
are ideal with hearty
vegetable sauces,
Bolognese and
20/01
Even though they SO FRENCHY SO
feature heavily in cheese dishes. CHIC (SYDNEY, NSW)
Mediterranean
cuisine, tomatoes 20/01
aren’t originally GOLD COAST FOOD
European. shells & WINE EXPO
(GOLD COAST, QLD)
They’re from... Shell-shaped
pasta holds
A. South America thicker liquids 26-28/01
CRUSH FESTIVAL
B. New Zealand well, so go great (ADELAIDE HILLS,
C. The Himalayas with creamy or SA)
answer: A
meaty sauces.
10/02
FESTIVALE IN
LAUNCESTON
twists (LAUNCESTON, TAS)
Opt for fusilli with
lighter, smoother
sauces such as
20/02
APOLLO BAY
pesto, which will SEAFOOD (APOLLO
TRY TH I S! cling to the twists. BAY, VIC)
To clean your
new!
microwave, heat
a bowl of water
with two lemon
halves squeezed
and dropped in
better bars
on high for three
minutes. Leave W oolworths’
range of muesli
bars have been given
to the previous Select
bars, the new range are
now 3.5 health star,
five minutes for
ADDITIONAL IMAGES ISTOCK
the steam to do a boost! Thanks to containing 10 per cent

its work, then your feedback, we’ve less sugar, 10 per cent
wipe down with made improvements more wholegrains, 25
a paper towel. in nutrition, quality per cent less saturated
It’ll smell and taste, as well as fat and 30 per cent more
citrus-fresh, too! introducing a new fibre. Find the new-look
flavour. Compared packaging in stores now.
FRE0118p127 127 29/11/2017 2:02 PM

NOW IN THE
FREEZER
®Registered Trademark. ™Trademark. ©Mars, 2017

Lovin’ local
Mr D’s
Paul Plunkett
is proud of
Mr D’s
quality
products.
Mr D’s deliciously refreshing non-carbinated drinks contain

99 per cent Australian grown fruit.
L
ocally owned by Lencia Fruit Juices, an
independent beverage company situated right
on the Murray River, Mr D’s is a refreshing range
of non-carbonated drinks. These have been enjoyed
by customers of Woolworths’ Goulburn Valley stores
for decades, and extended into north central Victoria,
Albury-Wodonga and southern New South Wales.
Now more customers can experience the wonderful
flavours of Mr D’s non-carbonated fruit drinks on a hot
summer’s day. Mr D’s stand alongside Lencia’s
existing range of quality fruit juices and beverages,
crafted from ingredients that are 99 per cent
Australian grown, with many sourced from the family
orchards of owner Paul Plunkett, in addition to those
from local growers. From humble beginnings into an
iconic regional brand, Lencia is proud of its Australian
heritage, and thanks all its loyal customers who have
enjoyed its great tasting products. Visit lencia.com.au
for more information. Mr D’s are available in selected
Victorian Woolworths stores.
FRE0118p129 129 24/11/2017 3:30 PM

fresh bites
STO R AG E new! in store this month

TIPS
convenient
cake
cooking bases
Freeze leftover
cooking bases
such as stock,
wine and tomato
Snacks don’t get any more
paste in ice cube
LU N C H B OX- R E A DY
trays. That way
than this: Woolworths’ new
you can pop out
range of cake and loaf slices
an individual
are pre-cut and individually
portion whenever
wrapped, perfect to pop in
you need it.
and go.
Get them back to school with

Carrot, Sultana & Walnut Loaf
Apple & Granola Cake
flour Orange & Poppyseed Cake
Flour will last Classic Chocolate Cake.
better if you
transfer it to an
airtight container.
Consider storing
wholegrain flours
in the fridge or
freezer, to
Carrot, Sultana & Walnut Loaf
preserve them
even longer.
something for your sweetie

fresh produce
W hether you’re looking for
timeless Valentine’s Day
tradition, or a little indulgence
Keep apples, for yourself or someone
bananas, citrus special, Frey Chocolate is just
fruits and the thing. Switzerland’s most
tomatoes loved chocolate now comes in
separately. They three new flavours: Dark
ADDITIONAL IMAGES: ISTOCK
give off ethylene Crunchy Hazelnut, Dark Mint

gas, which and Milk Crunchy Hazelnut.
speeds up the Using UTZ Certified cocoa and
ripening and carefully selected ingredients,
deterioration of it’s a thoughtful gift in more
other produce. ways than one.
FRE0118p130 130 24/11/2017 3:31 PM

SUM M E R
is for
Sharing
Bursting with flavour,

berries are plentiful right now.
Enjoy strawberries, raspberries,
blueberries and blackberries
fresh or try them in delicious
berry recipes.
Celebrate summer
with Driscoll’s!
driscolls.com.au/recipes
Berry Smoothie Bowl

Serves 2 Pistachios, finely chopped
125g Driscoll’s strawberries, hulled Hazelnuts, coarsely chopped
60g Driscoll’s raspberries Chia seeds
60g Driscoll’s blueberries Edible flowers (optional)
60g Driscoll’s blackberries
1 ½ medium frozen bananas, coarsely 1. Place all of the ingredients in a high-
chopped speed blender. Blend until smooth.
1 cup natural yoghurt 2. Pour into serving bowls and decorate
½ cup milk with toppings.
70g raw cashews, soaked in cold water
for 1 hour up to overnight, drained
1 tbs chia seeds
2 tsp freshly squeezed lime juice
2 tsp honey
TOPPINGS
Fresh mixed berries
Driscolls© Advert-final.indd 1 27/10/17 10:12 am

Dive into a world
of textures
www.saralee.com.au

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FREE

FRE0118p001 1 29/11/2017 2:39 PM

hristmas has come and gone and the new

The cream cheese-filled

Lychee fritters on p11 did

Fresh is available from the Marc Glassman

FRE0118p003 3 29/11/2017 1:54 PM

introducing brekkie made with

THE SUMMER ISSUE

6 fresh reader 78 salad days

9 fresh in season 87 noodles for lunch

19 weeknight dinners 97 platters of plenty

38 surf’s up! 102 kitchen insider

47 cooking school 101 105 family day out snacks

51 jamie oliver 117 heart & soul

69 cool it! 127 fresh bites

19 weeknight dinners RECIPE KEY vegetarian gluten free low fat

fresh Jan/Feb 2018

FRE0118p005 5 29/11/2017 1:51 PM

fresh MOIST CHOC-CHIP

1 Preheat oven to 180°C. Grease and

PHOTOGRAPHY: CRAIG WALL STYLING: SARAH O’BRIEN

I make this banana cake for my

KATE WINS A $50 GIFT CARD!

FRE0118p006 6 24/11/2017 1:41 PM

IT’S BEST TO USE IT defrosted in the fridge?

fresh Jan/Feb 2018 7

FRE0118p007 7 29/11/2017 2:05 PM

1 tbs shredded ginger

Bring to the boil, reduce heat

and simmer over medium heat

is syrupy. Add lime juice and

simmer a further 1 minute.

fresh Jan/Feb 2018 9

FRE0118p009 9 24/11/2017 2:01 PM

grower up in one simple word: unique.

WORDS: DARREN WELLS PHOTOGRAPHY: BRIAN CASSEY

Seven varieties of lychee are grown

FRE0118p010 10 29/11/2017 1:58 PM

fresh Jan/Feb 2018 11

FRE0118p011 11 24/11/2017 2:01 PM

FRE0118p012 12 24/11/2017 2:01 PM

Use a kin away

fresh Jan/Feb 2018 13

FRE0118p013 13 24/11/2017 2:01 PM

FRE0118p014 14 24/11/2017 2:01 PM

MANGOES PASSIONFRUIT PEACHES

For more recipes and helpful tips visit

fresh Jan/Feb 2018 15

FRE0118p015 15 24/11/2017 2:01 PM

bbq chicken, refried beans

Cut 4 chicken thigh fillets into chunks.

For delicious ideas for leftover pasta go to

1   ORECCHIETTE WITH MIXED

fresh Jan/Feb 2018 19

FRE0118p019 19 24/11/2017 1:42 PM

FRE0118p020 20 24/11/2017 1:42 PM

3  PEPPER STEAK WITH

3 large potatoes, peeled, cut into chips

1 Preheat oven to 220°C. Line a large

fresh Jan/Feb 2018 21

FRE0118p021 21 24/11/2017 1:42 PM

ALWAYS CHECK LABELS AS INGREDIENTS DIFFER FROM BRAND TO BRAND.

1 ORECCHIETTE WITH MIXED

3 PEPPER STEAK WITH