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Your free guideto caring for yourpets in Summer.24 pages packedwith expert tips.

ISSUE 68 • OCTOBER 2011woolworths.com.au

simply goodNO-FUSS RECIpES aNdSImplE ShORTCUTS TOmakE yOUR lIFE ThaTlITTlE BIT EaSIER.

MADABOUTMANGOESall yOU NEEdTO kNOWaBOUTOUR FaVOURITEFRUIT OF ThESEaSON p10

free

Swapithow better foodchoices can leadto a healthierfuture p38

FRE1011p001coverR.indd 1 22/8/11 8:40:41 PM

| woolworths fresh promotion

From spooky skeletons to sweet treats, pumpkins for carvingand creepy cauldrons, Woolworths has everything you needto trick or treat in style on October 31.

Spook-festIt’s not Halloween unless you dress-up. It’s half the fun! Whetheryou are taking the kids trick or treating or having a party, get a littlespooky with our range of Cloaks, Capes and Witches Hats. And fortrick or treaters, we’ve got Tote Bags, Plastic Cauldrons and LollyBags to keep your loot of treats safe!Halloween Party check list: Themed plates, cups and serviettes,hanging skeletons, head boppers, flashing torches, candles, fangs,spiders, bats, witches brooms, balloons and banners.If you are looking for a not-so-sweet treat, look out for our bagsof party favours.

FRE1011p002-004ADhalloR.indd 2 22/8/11 9:46:54 PM

Trick or treatHaving a ghostly dress-up party? Or planningto spook the trick or treaters that comeknocking this Halloween eve? Be preparedwith our Halloween check list of treats:• Allens Lollipops Pack 265g• Cadbury Dairy Milk Sharepacks Pk 15• Halloween Candy Ring Pops Pk 8• Cadbury Freddo Sharepacks Pk 20• Halloween Gummy Skulls Pack 18, 180g• M&M and Malteser Buckets, 520-710g• Nestlé Milkybar Sharepacks Pk 11• Mars Milkyway Sharepacks Pk 18• Milkyway Milk Whipped Bar 25g• Halloween Skull Pops Pk 20• Nestlé Smarties Sharepacks Pk 11• The Natural Confectionery Co. Snakes 200gThey’re perfect for trick or treating withkids because they are individually wrappedand portion-sized. We’ve got everythingyou need to avoid tricks this Halloween.Look for these sweets and more in theconfectionery aisle at your localWoolworths supermarket.


4 Woolworths fresh

Halloween pumpkinsare specially grown in Bowen, Queensland by grower

Belinda Williams and also in Broome, WA by grower Rusty

Dredge for Halloween on October 31. They are perfect

for making a jack-o-lantern. Simply follow our

3 simple steps below.

step 1Place Halloween pumpkin onto

a flat surface. Using a long knife

or plasterboard saw, cut top off

pumpkin. Set aside. Using a large

spoon or ice-cream scoop, remove

all pulp from inside pumpkin.

step 2Use a black marker to draw eyes,

nose and mouth with teeth. Draw

smaller than the desired size. Use

a plasterboard saw to cut around

outside of marked shapes. Remove

pieces of pumpkin and discard.

step 3Shape the top end of a small

thin parsnip to fit into the hole

made for the nose. Light 2-3

tea lights and place inside the

base of the punpkin. Cover with

reserved lid.



THE FRESH TEAMWoolworths Business Manager

Brand & Development: Melanie Baker

Woolworths Fresh Magazine

Liaison Manager: Nicky Harper

Editor: Clarissa Di Pietrantonio

Food Editor: Christine Sheppard

Art Director: Aspasia Comino

Woolworths Fresh Sales Liaison

Manager: Louise Taylor

Production Manager: Michelle O’Brien

Advertising Production Coordinator:

Lisa Kypreos

With only 2 months ‘til Christmas,

the countdown is on to get back into

shape for early festive get-togethers

and some fun in the sun. Check out

Dr Rosemary Stanton’s tips on p38

to learn how you can swap your bad

eating habits for a healthier lifestyle.

Here at Fresh HQ, we’ve all gone mad

for mangoes as our favourite stone

fruit comes into season. Meet the

grower and whip up a culinary

masterpiece tonight with the Freshteam’s top 3 mango recipes.

PLUS pet-lovers - be sure to check

out the ultimate summer guide to pets

FREE with this month’s Fresh.

Join us next month as we step into

the great outdoors plus we’ve put

together your Christmas checklist

to help you get prepared for the fast

approaching festive season.

Your November issue of WoolworthsFresh magazine hits the shelves on

October 26. For more simple recipe

ideas or tips from our Fresh Food

Chefs, visit us at woolworths.com.au

the fresh team

fresh ideas

top: Melanie and

Aspasia approving

images on screen

at our WeeknightDinners photo shoot.

bottom: Nicky gets

spoilt at lunchtime

with a delicious salad

thanks to our lovely

food team.

DISCLAIMER: Published by News Magazines Pty Ltd

(ACN 008 923 906), 170-180Bourke Rd, Alexandria, NSW

2015. News Magazines Pty Ltd is a wholly owned subsidiary

of News Limited (ACN 007 871 178). Copyright 2010 by

News Magazines Pty Ltd. All rights reserved. Reproduction

in whole or part is strictly forbidden without the written

permission of the publisher. Woolworths Fresh and News

Magazines Pty Ltd accept no responsibility in respect of

any products, services or goods which may be presented

in this magazine, or any errors, omissions or mistakes

in editorial references. Woolworths Fresh August 2011.

Colour separations by Sinnotts Bros. Products featured in

Woolworths Fresh magazine are available in all states in the

majority of stores.

Printed by Hannanprint, 55 Doody

Street, Alexandria NSW 2015, ISO 14001

Environmental Management Certified.

Paper fibre is sourced from certified

forests and controlled sources.

FRE1011p005-005edsR.indd 5 24/8/11 1:26:53 PM

PampasFreshFpAd1606.pdf Page 1 8/3/2011, 4:08 PM

CONTENTSOCTOBER 2011

10 fresh market updateWe’re mad about mangoes

in October.

16 how to: make pastryMargaret Fulton’s step by step

guide to homemade pastry.

18 weeknight dinnersUse your new pastry skills

to whip up these delicious

family dinners.

24 all about: salad dressingsThe perfect salad is all about

flavour balance. Get the mix

just right with our range of

Woolworths Select Salad

Dressings.

29 wake up to thisWhip up a hearty breakfast,

a quick family dinner or a

simple dessert in minutes!

38 health and wellbeingHow to swap bad habits for

better food choices.

43 what’s happeningMeet Benji and learn more

about how you can help us

support CanTeen.

46 5 minutes with...radio host and comedian,

Amanda Keller.

FRE1011p007-007cont.indd 7 24/8/11 1:29:20 PM

“Celebrate the arrival of Springwith my fresh new recipes.”

Pick up these new Spring recipe cardsin store or visit woolworths.com.au

WC8347-1.pdf Page 1 12/08/11, 5:17 PM

WHAT’S HAPPENING INSTORE THIS MONTH october

HERE’S THE LATEST NEWS AND EVENTS HAPPENING AT YOUR LOCAL WOOLWORTHS SUPERMARKET THIS MONTH.

TEAR OUT AND KEEP calendar |

It’s that time of year again! The punters are dressed to

impress as the annual Spring Racing Carnival swings

into full gear. Gents, good grooming is a sure-fire

winner on the fields. And Ladies, a fresh new Spring

look with a touch of glam will set you apart from the

crowds. You can bet on the Health and Beauty aisle at

your local Woolworths supermarket for a great range

of make-up, cosmetics and grooming products.

OCTOBER 19-22

For a fun day out with family

and friends, head on out to the

Hobart Showground for the 2011

Royal Hobart Show from October

19-22. From food to fireworks,

sheep to show bags, there’s lots

to see and do! Don’t miss out!

28NATIONAL BANDANNA DAY.

Get behind National Bandanna

Day on Friday, October 28 and support

CanTeen by purchasing a bandanna or

by making donations at Woolworths

checkouts. Flick to p43 for more on

how CanTeen helps others.

WINNINGCOMBINATION

Melbourne Cup is the race

that stops a nation! And here

at Woolworths, we’re making

sure you don’t miss a second of

the excitement. Our ready-to-go

range of deli platters is a simple

solution to your Melbourne Cup

get-together. For no-mess,

no-fuss entertaining, simply

order 24 hours in advance, pick

up on the day and everyone’s

a winner! Pick up an order form

from our in store delicatessen

or visit woolworths.com.au

to download.

Like us on facebook to stay in touch with us

and other Woolworths fans. Tell us what you

think about our products, services, what you

love and what we could do better. Plus, we’ll

keep you up to date with all the latest news,

offers, competitions and lots more!

14MASTERS, THE NEW HOME OF

HOME IMPROVEMENT OPENS

FIRST AUSTRALIAN STORE.

Masters store stocks over 35,000

products ranging from thousands

of basic hardware items, to fully

customised kitchens, lighting, outdoor

furniture, bathrooms, flooring, paint,

wallpaper and so much more.

Masters, the new destination for home

improvement opened its doors in

Braybrook, Victoria in September 2011.

The stores are open 7 days a week

and there’s one coming to other states

soon. Lucky Brisbane you’re next.

Check out masters.com.au and register

for updates and stores coming soon.

10

31HALLOWEEN Are you prepared

for Trick or Treaters on the

spookiest night of the year?

Check out our Halloween special

for your Halloween checklist.

Don’t forget to download our

Woolworths App for iPhone.

Create shopping lists organised

in aisle order, save money with

tailored Everyday Rewards offers and scan

products to add them to your lists. Find

out more at woolworths.com.au/app

WORLD MENTALHEALTH DAYMental disorders affect nearly 12

per cent of the world’s population.

About 1 in every 4 people around the

world will experience a mental illness

that would benefit from diagnosis

and treatment. Supported by the

United Nations (UN), World Mental

Health Day is held on October 10

every year in over 100 countries to

help raise public awareness about

mental health issues worldwide. It’s

a great reminder that it’s okay to talk

openly about mental illnesses as well

as raise awareness around prevention

and treatment services.

FRE1011p009-009calRR.indd 9 23/8/11 2:12:54 PM

10

|what’s in store

recipe development christine sheppard photography jeremy simonsstyling michaela lecompte food preparation dixie elliott

mangoesTastes like mangoes have a

sweet tropical taste.

Best for cut up and enjoyed

fresh on its own or in a fruit salad.

Great in ice-creams, drinks, sauces

and salad dressings.

Storage Unripe mangoes can be stored

at room temperature (away from direct

sunlight), but once ripened should

be stored in the fridge for 3-5 days.

can be frozen if sliced and bagged.

.

fresh market updateenjoy the freshest and finest flavoUrs of october.

what’s in seasonfruitKensington Pride Mangoes

Blueberries

vegetablesAustralian Green Asparagus

Queensland Onions

| fresh market update

FreshGuaranteei stand by our commitment to fresh food.so if you buy something that isn’t right,speak to your store manager and they willreplace it or give you your money back.

Fiona caculovicWoolworths store managerVictoria harbour, Victoria

R2E2mangoes

FRE1011p010-015nowR.indd 10 22/8/11 8:27:40 PM

Woolworths fresh 11

fresh food kids |

Market updateMangoes will be available

between October-January

and fruit will be at it’s best

between October -

December. Fruit quality

remains good as we source

them from 3 main growing

regions at different times

of the season. The first

region is Darwin, NT in

October, then Katherine

NT in November and lastly,

Mareeba, Qld throughout

December.

Looking goodLook for mangoes that

give slightly, have a strong

aroma and a bright yellow

colour with red blush.

Weather reportMangoes grow all over

the world, but only in

tropical to sub-tropical

climates: frost-free, with

cool, dry winters and

steamy, hot summers.

They like light and free-

draining soils.

Best valueIt’s always best to

purchase mangoes

when they are in peak

supply in their growing

region. This will add to

value not only in price,

but also quality. In season

mangoes should be full of

flavour and have a great

aroma at this time of year.

Kensington prideis the main mango

variety you’ll encounter all

summer. Also known as

the Bowen, it has a sweet

and tangy flavour, is

medium sized, and is

orangey-red in colour.

R2E2is also a popular variety.

It’s a rounder fruit that has

a milder flavour, with a

lemon-yellow colour, and

a longer shelf life. Available

from November to

February, it’s excellent

for salsas and salads.

Calypsois a popular mango variety,

and comes with a fibreless

flesh so no bits get stuck

in-between your teeth! Still

packing plenty of sweet

flavours, it’s well suited in

salads and available from

late September to March.

Sizing upWith a longer-shaped

body, the Keitt Large is

another popular mango

type with a lemon-tasting

flesh that’s available from

late-January to early April.

Good companyNot only do they taste

great, mangoes are good

for you too! They’re high in

energy, low in fat, and an

excellent source of calcium

and vitamins. Less than

one mango has three times

your daily recommended

intake of vitamin A and C.

It’s no wonder Australians

get through 8 million trays

of mangoes a year!

Calypsomangoes

KensingtonPridemangoes

FRE1011p010-015nowR.indd 11 22/8/11 8:28:03 PM


12

2 mangoes, cheeks removed

1 passionfruit, halved

2 eggwhites

⅓ cup caster sugar

1½ cup thick vanilla yoghurt

1 sheet frozen puff pastry, thawed

½ cup desiccated coconut

¼ cup brown sugar

1 Using a large spoon, scoop out flesh from mango. Process flesh from 1 mango in

a bowl until smooth. Slice remaining mango and set aside. Scoop out passionfruit

and add to mango mixture. Beat egg whites and caster sugar in a small bowl with

an electric mixer until stiff peaks form. Fold in yoghurt, then mix through mango

mixture. Spoon evenly into serving glasses. Chill for 30 minutes.

2 Meanwhile, preheat oven to 200°C. Line an oven tray with baking paper, then

pastry sheet. Combine coconut and sugar in a small bowl. Spread mixture evenly

over pastry and roll in from both sides to meet in the centre.

3 Slice into 1.5cm slices and place onto baking tray. Bake for 10 minutes or until

golden. Top mango mixture with sliced mango and serve with coconut crisps.

Our expert says...Choose mangoes with a tropical, fruitfragrance that give slightly to the touchand have unbruised skin. Look for mangoesthat are a rich orange in colour. Mangoeswith green tinges need to ripen for a fewdays before you eat them.

Malcolm Mclean

Woolworths Business Manager - Produce

Mango fool with coconut crispsPrep 40 mins + 30 mins chilling | Cook 10 mins | Serves 4

FRE1011p010-015nowR.indd 12 23/8/11 2:04:55 PM

Individualmangobutter cakesPrep 10 mins | Cook 15 mins | Makes 12

¾ cup caster sugar185g butter, softened2 eggs, beaten1 tsp vanilla extract2 cups self-raising flour¾ cup milk1 large ripe mango, cheeks removed375g cream cheese, softened1 cup icing sugar mixture

1 Preheat oven to 200°C. Line a 12-cup

medium muffin pan. Process caster

sugar and 125g of the butter in a food

processor until pale and creamy.

Add eggs and vanilla, then process

until smooth.

2 Add half the flour and half the milk,

then process, using short bursts, until

almost combined. Add remaining flour

and milk. Process until fully combined.

Transfer mixture to a bowl.

3 Scoop flesh from mangoes and chop.

Reserve ¼ cup and fold remaining into

cake mixture. Divide mixture evenly

between paper cases. Bake for 12-15

minutes or until a skewer inserted into

the centre comes out clean. Cool in pan

for 10 minutes, then remove from baking

tray and cool completely on a wire rack.

4Meanwhile, process cream cheese,

remaining butter, icing sugar and

reserved mango in a food processor

until smooth. Spread over cooled

cupcakes to serve.

ChickenskewerswithmangoPrep 40 mins + 30 mins chilling

| Cook 6 mins | Serves 4

4 kaffir lime leaves, finely shredded1 red chilli, finely chopped1½ tbs brown sugar1½ tbs fish sauce10 chicken thigh fillets, cut into2cm chunks

2 ripe mangoes, cheeks removed1 large red capsicum, choppedmixed leaf salad, to servelime wedges, to serve

1Combine lime leaves, chilli, brown sugar

and fish sauce in a shallow dish. Add

chicken and stir well to coat evenly.

Refrigerate for at least 30 minutes.

2 Meanwhile, soak 12 wooden skewers

in water. Using a large spoon, scoop out

flesh from mango and cut into 2cm-thick

chunks. Deseed capsicum and cut into

2cm-thick chunks. Set aside.

3 Preheat a grill or barbecue to high.

Thread chicken, mango and capsicum

onto skewers. Cook, turning occasionally,

for 6 minutes or until the chicken is

cooked through. Serve skewers with

a mixed leaf salad and lime wedges.

FRE1011p010-015nowR.indd 13 22/8/11 8:28:43 PM


14

ourmangogrower

Nothing beat�� the tropica��beat�� the tropica��

ta��te of a mango, it’�� the

King of fruit,” ��ay�� Barry

A��brecht, director of Arnhem

Mangoe�� near Darwin, who

have been ��upp��ying Woo��worth�� with

Ken��ington Pride mangoe�� for ��evera�� year��.

“We give Woo��worth�� the very be��t of our

crop becau��e they are very ��e��ective about

the qua��ity of their fruit,” ��ay�� Barry. “In fact,

we have a Woo��worth�� taff member on the

ground here to en��ure the qua��ity i�� econd

to none.” On average, Arnhem Mangoe��

��upp��y around 60,000-70,000 tray�� of

mangoe�� to Woo��worth�� around the country,

but thi�� year it may be even more a�� Barry

i�� expecting a bumper crop.

“It’�� a huge amount of work, but it’�� worth

it when you ��ee how a mango can ��ight up

��omeone’�� eye�� when they bite into the

beautifu�� f��e��h!” he ��ay��. “When peop��e ��ee

Ken��ington Pride ��itting on the ��he��f, it’�� ike

f��ie�� around a honey pot becau��e their ��weet

aroma i�� incredib��e.”

Choo��ing a good mango i�� ea��y, ��ay��

Barry. If you want to take it home and eat

it ��traight away, ��ook for a ye��ow mango, but

if you want it to eat it in ��evera�� day��, choo��e

one that i�� ti�� ight��y green. Store them in

a fruit bow�� on the kitchen bench.

If you can re��i��t the temptation to ��ice

and dice them immediate��y, take a ��eaf out

of Barry’�� wife’�� book. “She u��e�� mango in

everything, from mango mou��e to chutney

and dried mango ��ice��. The mo��t incredib��e

roa��t chook I’ve ever eaten had fre��h mango

in the ��tuffing – the mango f��avour ju��t came

right through!” he ��ay��.

ArnhemmAngoesAreproudsuppliersofthesweetestAromAticKensingtonpridemAngoesinthecountry.

FRE1011p010-015nowR.indd 14 22/8/11 8:29:02 PM

Asparaguswith crispprosciutto&parmesanPrep 5 mins | Cook 5 mins | Serves 4

3 bunches asparagus2 tbs extra-virgin olive oil4 thin slices prosciuttofinely grated rind of 1 lemonsalt and freshly ground black pepper¼ cup grated parmesan

1 Rinse asparagus. Bend stems near

the base and they will break at the

point where the tougher part finishes.

These ends can be used to flavour

stock or be discarded.

2 Add a little oil to a medium frying

pan and fry the prosciutto until crisp.

Transfer to a plate. Fill frying pan with

approximately 3cm water and bring

to the boil. Lay the asparagus in the

pan in a single layer and reduce heat

to a simmer. Cook asparagus for

2-3 minutes or until bright green and

tender (the time will depend on the

thickness of the stems). Drain and,

while still hot, toss them in a bowl with

the remaining olive oil and lemon rind.

Season with salt and pepper. Place

asparagus on a serving plate, then top

with parmesan and prosciutto to serve.

AsparagusTastes like A delicate vegetable, asparagus’ taste is very similar to peas.

If the produce is not particularly fresh, it can have a bitter taste.

Best for Steamed or sautéed as a vegetable side dish or chopped and

included in stir-fries and salads.

Great in Steamed and served with a hollandaise sauce over the top

as an appetiser.

Storage Store in a plastic bag in the fridge for 4-5 days.

Fresh tip Look for crisp stems and fragile tips, you want asparagus that is

both bright and fresh looking with heads that are tightly formed.

FRE1011p010-015nowR.indd 15 22/8/11 8:29:21 PM

16

|what’s in store|margaret fulton’s how to:

16

photography jeremy simonsstylist saskia hay FooD EDitor christine sheppard

TOOLSOFTHETRADE■Mixing bowls■ Baking paper■ rolling pin■ sieve or sifter■Metal spatula■ tart tins, pie plates, cutters■ Knife■ pastry brush■ Flour, salt, butter, water, egg, sugar,cheese, herbs, spices

All pictured products available atWoolworths supermarkets (exceptwooden white boards, antique timerand white bowl).

pastry has a reputation for being hard to makeand fiddly, but with a little practice and patienceyou’ll master the art. We’ve started with theeasiest and most common: shortcrust pastry.

HOwTO:MAKE pASTRy

Fresh Food chef

FRE1011p016-017howR.indd 16 22/8/11 2:21:29 PM

BASIC STEPS:

Step 1: Sift 1½ cups plain flour into a clean,

cool bowl and add ¼ tsp salt. Add 125g

chopped butter. Using just the tips of your

fingers, rub butter into the flour, lifting and

dropping the flour up out of the bowl as

you work. This will keep the pastry light.

Continue until the pieces of butter have

almost disappeared and the flour is more like

fine breadcrumbs. Shake the bowl from side

to side, any larger clumps will stay on the

surface and you can finish rubbing these in.

Step 2: Add 2½-3 tbs chilled water. The

quantity of water can vary depending on the

flour and even the weather! Add a little less

to start with, as you can always add more

if needed. Using a blunt knife, mix with a

cutting action rather than mixing action.

A richer pastry will be achieved by reducing

the water and adding a lightly beaten egg.

Step 3: Turn pastry dough onto a lightly

floured benchtop and knead gently until it

comes together and is smooth. Flatten into

a round disc, wrap in plastic wrap and chill in

the fridge for about 20 minutes. This relaxes

the pastry and also re-chills the butter.

Step 4: Roll out pastry using a rolling pin on

a lightly floured surface or between 2 sheets

of baking paper. Roll in one direction only –

away from you – try not to stretch the pastry.

Use a metal spatula to help give the pastry

a quarter turn and roll until you achieve the

desired thickness of 3mm.

■ Keep all ingredients and utensils as cold

as possible. If it’s a hot day, chill the bowl

in the fridge before you start – it’s

important not to melt the butter as

this can result in tough dough.

■ Rinse your hands in cold water to

keep them cool.

■ Handle the dough mixture as little

as possible.

■ Add the liquid a little at a time. Too

much liquid creates a tough dough,

while too little gives a crumbly result.

■ Mix the dough as quickly and lightly

as possible.

■ Rest the dough in the refrigerator to

reduce shrinkage.

■ For a sweet pastry, add 1-2 tbs caster

sugar to the flour.

FRESH TIPS

WHAT IS: BLIND BAKING

You’ve probably seen this in

recipes many times and wondered

what it means and why it’s

important. It is the baking of the

empty pastry shell before the

filling is added. This is so the filling

doesn’t soak into the pastry and

the pastry will therefore remain

crisp. Here’s how:

1Roll out the pastry to required

size, ease gently into the tin.

Trim off excess.

2Line the pastry with a

greaseproof sheet of crumpled

baking paper and fill with pastry

weights, dried beans or rice.

3Bake as per recipe, usually

for 10-15 minutes, to ‘set’

the pastry. Remove the paper

and weights, then continue to

cook until pale golden. Fill and

complete baking as per the recipe.

FRE1011p016-017howR.indd 17 22/8/11 11:03:48 AM

18

Fill ‘emupTake one basic pastry lesson with MargaretFulton (p16) and add your choice of mix andmatch fillings or leftovers to create pies yourfamily will love.

18

Preheat oven to 200°C. Line a large baking tray

with baking paper. Cut 1 small red onion into

wedges. Cut 3 thin eggplants and 3 small zucchiniinto 2cm-thick slices. Deseed 1 red capsicumand cut into 3cm-thick cubes. Spread vegetables

on prepared tray with a 250g punnet cherrytomatoes and drizzle with 1 tbs WoolworthsSelect Australian Olive Oil. Cook for 25 minutes

or until tender. Cool.

To make pastry:Process 2 cups plain flour, ¼ cup finely gratedparmesan and 125g chopped butter in a food

processor until mixture resembles fine breadcrumbs.

Add 1 egg and 1-2 tbs chilled water and process

until a pastry comes together. Turn onto a lightly

floured board and knead lightly until smooth.

Form into a round disc, wrap in plastic wrap and

refrigerate for 30 minutes or until firm. Place a

baking tray in oven to heat. Roll pastry out

between 2 sheets of baking paper until

approximately 26cm round. Spoon vegetable

mixture onto centre, leaving a 4cm border. Whisk

1 egg, brush onto border and fold towards centre.

Sprinkle with sea salt flakes and freshly groundpepper. Transfer pie on baking paper to hot tray.

Cook for 25 minutes or until golden. Serve.

|weeknight dinners

Ratatouille piePrep 20 mins + 30 mins chilling | Cook 1 hr | Serves 4

MAKETWOANDFREEZE

ONE!

FRE1011p018-023weekR.indd 18 22/8/11 8:58:45 PM

Woolworths fresh 19

LeftoversChicken cacciatore piePrep 30 mins + 30 mins chilling

| Cook 1 hr | Serves 4

Thaw prepared chicken cacciatore

overnight in refrigerator. To make pastry,

process 2 cups Home Brand Plain Flour,¼ cup finely grated parmesan and 125gchopped Woolworths Select Butter in a

food processor until mixture resembles fine

breadcrumbs. Add 1 egg and 1-2 tbschilled water and process until a pastry

comes together. Turn onto a lightly floured

board and knead lightly until smooth.

Form into a round disc, wrap in plastic

wrap and refrigerate for 30 minutes or

until firm. Preheat oven to 200°C. Grease

a 22cm round loose base fluted flan pan.

Roll pastry out between 2 sheets of

baking paper until 3mm thick. Line pan

with pastry and trim off excess. Freeze for

10 minutes. Line pastry with baking paper

and fill with dried beans. Cook for

15 minutes. Remove beans and paper,

then cook for a further 10 minutes. Cool.

Meanwhile, heat 2 cups WoolworthsFresh Milk in a saucepan and bring to

a boil over a medium heat. Add ½ cuppolenta and stir until combined and

mixture comes to the boil. Reduce heat

and simmer for 10 minutes or until soft.

Spoon cacciatore mixture into pastry

shell. Top with polenta and sprinkle with

2 tbs finely grated parmesan. Cook for

20 minutes or until golden and heated

through. Serve.

Chicken cacciatorePrep 15 mins | Cook 50 mins | Serves 4

Heat 2 tbs olive oil in a large heavy based heatproof casserole dish over a

medium heat. When hot, add 1.8kg chicken thigh fillets (cut into 3cm pieces),

2 sliced onions, 4 crushed garlic cloves, and 150g roughly chopped pancetta.Cook for 10 minutes or until chicken is browned. Add 800g can choppedtomatoes, 140g can tomato paste, 1 cup white wine, 1 cup pitted black olivesand 4 stalks fresh oregano. Stir to combine. Bring to a boil, then reduce heat

to medium-low and simmer, uncovered, for 40 minutes or until thickened.

Add 200g sliced button mushrooms and cook for 5 minutes or until tender.

Season with salt and pepper. Serve half the cacciatore sprinkled with extraoregano leaves, bread and broccolini. Transfer remaining cacciatore to an

airtight container. When cold, cover and freeze.

ONERECIPE,TWOGREAT

MEALS!


|weeknight dinners

Spinach and fetta piesPrep 30 mins | Cook 25 mins | Serves 4

Process 2 cups plain flour, ¼ cup finely grated parmesanand 125g chopped butter in a food processor. Process

until mixture resembles fine breadcrumbs. Add 1 egg and

1-2 tbs chilled water and process until a pastry comes

together. Turn onto a lightly floured surface and knead

lightly until smooth. Divide pastry into 4 even portions.

Form into round discs, wrap in plastic wrap and

refrigerate for 20 minutes.

Preheat oven to 200°C. Grease 4 x individual pie tins.

Roll out each portion of pastry between 2 sheets of

baking paper. Line pie tins with pastry and trim excess.

Freeze for 10 minutes. Line each with baking paper and

fill with dried beans, then cook for 10 minutes. Remove

beans and paper. Cook for 10 minutes or until lightly

golden. Meanwhile, empty a 160g pkt Woolworths MarketValue Baby Spinach into a large bowl. Pour over boiling

water and leave to stand for 1 minute, then drain and

rinse in cold water. Squeeze liquid out from spinach and

roughly chop. Whisk 3 eggs and 1 cup thickened creamin bowl. Season with salt and pepper. Crumble 100gfetta and add to egg mixture with ⅓ cup finely gratedparmesan. Add spinach and stir until combined. Spoon

mixture into pastry cases. Sprinkle ¼ cup extra finelygrated parmesan onto pies. Place on a baking tray and

cook for 25 minutes or until filling is set. Stand for

5 minutes before removing from pans. Serve.

20

HOWTOMAKEPASTRYSEEP16


EmpanadasPrep 30 mins + 30 mins chilling | Cook 40 mins | Serves 4

Process 3 cups plain flour and 160g chilled butter in a food

processor until mixture resembles fine breadcrumbs. Add 2eggs and 1-2 tbs chilled water. Process until pastry comes

together. Turn onto a lightly floured surface and knead lightly

until smooth. Form into a round disc and wrap in plastic wrap.

Refrigerate for 30 minutes or until firm.

Meanwhile, heat 1 tbs olive oil in a non-stick frying pan over

medium heat. Add 1 finely chopped brown onion and cook for

3 minutes or until soft. Add 2 tsp ground cumin, 1 tsp groundcoriander, 1 tsp smokey paprika and 1 tsp sea salt flakes. Cookfor 1 minute. Add 500g heart smart beef mince and cook,

stirring with a wooden spoon, for 5 minutes or until brown.

Add 1 peeled and diced large potato and 2 tbs water. Coverand cook for 10 minutes or until potato is tender. Transfer to a

bowl and cool. Add 1 whisked egg. Season with salt andpepper. Hard boil 2 eggs, then peel and quarter. Halve pastry

and roll out one piece until approximately 4mm thick. Cut

4 x 10cm rounds. Repeat with remaining pastry. Preheat oven

to 200°C. Line two baking trays with baking paper.

Spoon mince mixture onto each pastry round leaving a

1.5cm border. Brush border with cold water. Place a wedge

of egg and a stuffed green olive on top of each. Fold

pastry over filling and press edges together to seal. Transfer

empanadas to prepared trays. Whisk 1 egg and brush over

tops of empanadas. Sprinkle with sea salt flakes and freshlyground black pepper to season. Cook for 20 minutes or until

golden. Serve with tomato chutney on the side.

40 mins | Serves 4

MAKE TWOBATCHES

ANDFREEZE


22

|weeknight dinners

22

1Remove meat from

a purchased macrowholefoods marketFree Range Hot RoastChicken. Shred or thinly

slice and discard skin

and bones. Heat 40gbutter in a large non-

stick frying pan over

medium heat.

2Add 1 finely dicedbrown onion and

cook for 3 minutes or

until soft. Sprinkle ¼ cupplain flour over onionand stir well. Slowly add

2½ cups WoolworthsSelect Chicken Stock,stirring constantly, until

smooth. Stir until mixture

comes to the boil.

3Preheat oven to

180°C. Add chicken

meat and a 200g tubbasil pesto. Put 4 x60g large WoolworthsSelect Vol au Ventsonto a baking tray.

Fill with chicken mixture.

Chicken pesto piesPrep 15 mins | Cook 30 mins | Serves 4

4Sprinkle with

¼ cup finely gratedparmesan and 1 tbstoasted pine nuts. Bakefor 20 minutes or until

golden and heated

through. Serve with

green salad on the side.


RECIPE DEVELOPMENT DIXIE ELLIOTTPHOTOGRAPHY JEREMY SIMONS STYLIST SASKIA HAY

FOOD PREPARATION JULIE BALLARD

Home Brand Puff Pastryis a light, flaky and tender

pastry which puffs when

baked forming separate

thin crisp layers. It is an

unsweetened pastry made

using canola or vegetable oil.

Main use is for sweet or savoury

pie toppings and sausage rolls.

Pampas ShortcrustPastry is a soft and

tender pastry that becomes

crumbly and short or crisp

when baked. It is made by

combining flour and fat

(usually butter) and just

enough water to bind it

together. Use for pie, quiche

and tart bases. Although this

has no sugar added, it can still

be used for sweet recipes.

Borg’s Butter Puff Pastryis a version of puff pastry

made with butter not oil.

A richer pastry with the

typical characteristics of

this crisp flaky pastry.

Borg’s Canola PastryThis version of puff pastry

uses canola oil in place of

butter. It is a healthier option

as it has a lower saturated fat

content.

Simple shortcutsDon’t have time to whip up homemadepastry? Here’s some we preparedearlier. These frozen pastry sheets area convenient alternative to have in thefreezer. They are ready to use and onlyneed to be thawed. No rolling needed.

DELIDELI

NEW

RECIPETAS

TIER

EEREC

IPR

FRE1011p018-023weekR.indd 23 22/8/11 11:07:57 AM

| woolworths select

The Woolworths Select range of salad dressings are a delicious wayto add life to a meal. See what they can do for your next dish!

all about: salad dressings

PHOTOGRAPHY MARK O’MEARA STYLIST SARAH O’BRIENRECIPE DEVELOPMENT CHRISTINE SHEPPARDFOOD PREPARATION DIXIE ELLIOTT

Caesar

Dressed for success• French dressing is perfect for salads of leafy greens,

cucumber, tomatoes and green beans.

• Honey Mustard adds zing to a chicken salad and

crunchy lettuces.

• Greek dressing is best with fetta, olives, tomatoes and

crunchy lettuces.

• Balsamic, tomatoes, bocconcini, basil and rocket are a

match made in heaven.

• Caesar is an all-time classic partnered with Cos lettuce,

bacon, croutons and sliced egg.

Balsamic

Greek

French

Honeymustard

FRE1011p024-027allR.indd 24 22/8/11 11:00:36 AM

Chicken wrapLay a tortilla on a board and top with

some rocket leaves and alfalfa sprouts.Flake a 85g can Woolworths SelectSmoked Chicken and mix in a small

bowl with 1 tbs Woolworths SelectRanch Dressing. Season with pepper.Spoon onto tortilla and top with slicedavocado. Roll up firmly and cut in half.

Salmon frittatasPreheat oven to 200°C. Lightly

grease a 6-hole medium muffin

tray. Whisk 6 eggs, ½ cup milkand 1 tbs chopped dill or chivestogether. Drain a 415g canWoolworths Select Pink or RedSalmon and flake into the bowl

with egg mixture. Drain 2 x 125gcans corn kernels and add to bowl.

Mix in ½ cup grated tasty cheese.Season with salt and pepper. Stirto combine. Divide mixture evenly

into muffin holes, then sprinkle

with some extra cheese. Bake for

18-20 minutes or until golden and

set. Serve with a rocket salad,sliced avocado and quarteredcherry tomatoes. Top with

Woolworths Select GreekSalad Dressing.

FRE1011p024-027allR.indd 25 22/8/11 11:22:16 PM

Nicky’s fresh ideaWhen entertaining, I put togethera hearty salad and hold off on thedressing. Instead, I allow my gueststo choose from 2-3 ready-madeWoolworths Select Dressings.

Nicky Harper

Woolworths Fresh Magazine

Liaison Manager

Salmon & bean saladDrain a 415g can Woolworths Select

Pink or Red Salmon, then roughly flake

into a bowl. Drain and rinse a 420g

can Woolworths Select Cannellini Beans

and add to salmon. Add sliced red onion,

chopped Lebanese cucumber, halved

cherry tomatoes and chopped

Continental parsley. Dress with

Woolworths Select Italian Dressing

and serve.

Chicken & brown rice saladCook ½ cup brown rice as per packet

instructions. Cool. Combine in a bowl

with a 85g can Woolworths Select

Canned Chicken with Sweet Chilli.

Add diced red capsicum, chopped

green shallots, thinly sliced carrot

and fresh coriander leaves. Toss to

combine. Serve on a baby cos lettuce leaf.

|woolworths select

26

FRE1011p024-027allR.indd 26 22/8/11 11:02:07 AM

SELECTIONMADEEASYWOOLWORTHS SELECT CAESARCos lettuce is the traditional choice

for a Caesar salad. Add cooked bacon,

hard-boiled eggs, croutons, parmesan

and Woolworths Select Caesar Salad

Dressing. For a summer twist, add

chicken, diced mango and toasted

sesame seeds.

WOOLWORTHS SELECTZESTY PORTUGUESEEnjoy a Portuguese-style chicken

wrap for lunch. Slice grilled chicken

breast and coat with Woolworths

Select Zesty Portuguese Salad

Dressing. Fill a tortilla wrap with the

chicken, thinly sliced red onion, sliced

tomato and lettuce.

WOOLWORTHS SELECT RANCHRanch dressing is also a delicious

dipping sauce for chips, french fries

and chicken wings.

WOOLWORTHS SELECT ITALIANFor a satisfying salad, combine roasted

capsicum, chargrilled eggplant, pitted

kalamata olives and some fetta in a

bowl. Drizzle with Woolworths Select

Italian Salad Dressing.

WOOLWORTHS SELECTHONEY MUSTARDFor a fresh salad to accompany lamb

cutlets, combine fancy lettuce leaves,

roasted pumpkin wedges, toasted pine

nuts and ricotta cheese. Drizzle with

Woolworths Select Honey Mustard

Salad Dressing.

Taste testHere at Fresh magazine HQ, we’re loving theseWoolworths Select Salad dressings! In fact, it’sour product of the month. My lunchtime favouriteis the Honey Mustard tossed with some shreddedmacro wholefood market cooked chicken and babycos lettuce in a crusty bread roll. Yum!

Clarissa DiPietrantonioWoolworths Fresh MagazineEditor

NEW

It’s not Footy Finalswithout Fountain!

*Contains 40% less added sugar and 70% less addedsalt than regular Fountain Tomato or BBQ Sauce 500mL.

GREATFOUNTAIN®

TASTE

GREATGREAT

70% LOWER SALT

*40% LOWERSUGAR

FOUNTAIN SAUCESAVAILABLE IN TOMATO

AND BARBECUE500ML SQUEEZE

TRY OUR NEW

www.fountainsauces.com.au

FRE1011p024-027allR.indd 27 22/8/11 11:22:55 PM

Buy any Mil Lel cheese product and tell us your Mil Lel Parmesan recipe online, the fi rst 250 people to do so will receive a FREE “My Italian Heart” cookbook by Guy Grossi. Valued at $39.95 (RRP).*

Visit www.cheesematters.com.au to submit your recipe!

Risotto:Heat the extra virgin olive oil and 30gm butter in a heavy based pot and sauté the

onion together with the saff ron until the onion has become translucent. Add the rice

and stir to coat and toast the grains. Add the stock a ladleful or 2 at a time stirring the

pot continuously when almost all the stock has evaporated add the next ladle or 2 of

stock. Once the rice has become cooked approx 20 minutes add the Mil Lel parmesan,

75gm butter and mix in vigorously with a wooden spoon for the mantecatura this is when

the risotto is given its creamy texture. Adjust the seasoning then pour out onto a tray and

refrigerate until cold.

To assemble:

Wet your hands to prevent the risotto from sticking then take a spoonful of rice and roll it

in the palm of your hand. Form a ball the size of a golf ball and push a hole in the base with

your thumb, fi ll with a piece of the South Cape bocconcini cheese and re-roll ensuring the

cheese is completely enclosed. Roll in beaten eggs, then in the fl our then back into the

beaten eggs, fi nally roll in the breadcrumbs to cover. Fry on 170 c until golden.

Risotto:

400g arborio rice

30 saff ron threads

1 small onion fi nely chopped

30ml extra virgin olive oil

30g butter

2 litres hot chicken stock

75g unsalted butter

100g Mil Lel parmesan grated

Salt and pepper

200g South Cape

bocconcini cubed

For Frying:

200g fl our

3 eggs, beaten

Breadcrumbs for crumbing

Vegetable oil for deep frying

242141_MilLel_R_OL.pdf Page 1 19/08/11, 6:06 PM

Woolworths fresh 29

WAKE UPTO THIS...Nothing kick-starts your sensesin the morning like the smellof a homemade bacon and eggpie served with a delicious IceBreak Real Iced Coffee. Fiveclassic pantry staples are allyou need to create the easiest,tastiest family breakfast ever.

woolworths fresh promotion |

Preheat oven to 200°C.

Cook 6 slices Hans RindlessShort Cut Bacon, finelychopped, in a non-stick frying

pan over medium-low heat,

stirring often, for 3-4 minutes

or until golden. Place 100gbaby spinach leaves in a small

heatproof bowl. Cover with

boiling water and set aside

for 1 minute. Drain and

squeeze to remove excess

liquid. Use a 10.5cm-diameter

pastry cutter to cut 12 discs

from 3 Borg’s Puff Pastrysheets, just thawed. Line

twelve 150ml-capacity muffin

pans with the discs. Divide

1 cup Devondale ShreddedColby and the cooked bacon

and spinach among the

prepared pans. Crack

1 Wattleridge EnviromentalEgg into each pan. Bake for

12-15 minutes or until puffed

and golden (pies will deflate

on cooling). Set aside for

2 minutes to cool slightly

before gently removing from

pan. Serve with tomato sauceor cherry tomatoes.

Bacon & egg piePrep 10 min | Cook 20 min | Makes 12 | Serves 4

Ice Break Real Iced Coffee not available in WA or Tas.

FRE1011p029-034AdRedR.indd 29 23/8/11 1:16:32 PM

30

|woolworths fresh promotion

family valuemealsSticking to a budget doesn’t mean

you have to miss out on yourfavourite ‘eating out’ foods – all

these ready-made, budget-friendlymeals are available in the freezersection at your local Woolworths.

familyfeastIf you’re on a budget, creating delicious dinners the whole familyloves can seem like a challenge – we show you how it’s done!

Sara Lee Gourmet BeefLasagne with a mixed salad

Sealord Hoki Fillets ClassicCrumb with Birds Eye SteamFresh Vegies

Four N’ Twenty Angus BeefPies with McCain CrinkleCut Sweet Potato Superfries

Fast& fabulousThere is nothing as satisfying as seeing emptyplates and big smiles at the end of a familydinner. The secret is simple – serve classic,simple meals, such as Sealord Hoki FilletsClassic Crumb, Sara Lee Lasagne and Four N’Twenty Angus Beef Pies and add some BirdsEye Steam Fres�� Vegies, McCain Sweet PotatoSteam Fres�� Vegies, McCain Sweet PotatoSuperfries or a mixed salad on the side.And here’s the best part – all you need todo is heat them up!


Woolworths fresh 31

Choc-orange triflesPrep 15 min + setting time | Serves 4

Prepare an 85g pkt orange jellycrystals in a jug following packetinstructions. Place in the fridge for1½ hours. Meanwhile, cut half a 480gWoolworths Double Choc Buttercakeinto 2cm pieces. Set aside remaining half.Divide pieces among six 400mlcapacity glasses. Press down gently. Drizzle⅓ cup fresh orange juice evenly among theglasses. Pour the half-set jelly evenly amongthe glasses. Return to the fridge for 1 houror until set. Top with 400ml Pauls VanillaCustard and 300ml thickened cream,whipped. Dust with cocoa powder.

Tip: For an adult twist, replace the orangejuice with a mixture of half Cointreau andhalf water.

Choc-orange triflesNanna’s Apple CustardPie with Pauls Cream

Nanna’s Raspbery Piewith Pauls Cream

Nestlé PetersDrumstick

Sweet toothThe perfect end to every meal is sweet! Savoura more-ish Nanna’s Apple Custard or RaspberryPie or a homemade Choc-orange trifle on special

occasions, or surprise the kids with a NestléPeters Drumstick.


32

|what’s in store|woolworths fresh promotion

Creamy egg fettucinewithsmoked salmon&dillPrep 5 min | Cook 5 min | Serves 4

Cook 375g San Remo Fresh Egg Fettucinein a large saucepan following packetdirections. Meanwhile, heat 2 tsp olive oilin a medium saucepan over medium heat.Add 2 shallots, trimmed, thinly sliced andcook, stirring often, for 2-3 minutes or untilsoftened. Add 250ml Kraft PhiladelphiaCooking Cream and stir until well combined.Remove from the heat. Stir in 2 tbschopped dill and season with salt andpepper. Drain the fettucine and return tothe large saucepan. Add the sauce andtoss to combine. Add 180g Ocean BlueSliced Smoked Salmon and gently combine.Divide among serving plates and top withCracker Barrel Shaved Cheese. Serve withLa Famiglia Ciabatta.

Creamy egg fettucinewith smoked salmon & dill

La Famiglia Ciabatta

Birds Eye Steamed Fish FilletsThai Coconut Curry served withHeinz Steam Fresh Vegetables

setthescene...Entertaining is easy with the rightingredients. Take inspiration fromthese restaurant-quality mealsthat are ready in minutes.

Easy entertainingServing gourmet meals doesn’t necessarily require hoursof hard work. It takes just minutes to cook the Birds EyeThai Curry Steamed Fish Fillets or Birds Eye Parsley andLemon Steamed Fish Fillets served with a healthy side ofHeinz Steam Fresh Vegetables.


fresh food kids |

Caramel honeymacadamia ice-cream terrinePrep 10 min (+ freezing time) | Cook 5 min | Serves 6

Set 1L Connoisseur Caramel Honey Macadamia ice-cream aside at room temperaturefor 3-5 minutes to soften slightly. Meanwhile, line a 1.5L loaf pan or terrine with non-stickbaking paper. Spoon the ice-cream into the lined pan and spread evenly. Place in thefreezer for 4 hours or overnight until firm. Stir ¼ cup brown sugar, 25g butter and2 tbs cream in a small saucepan over medium heat until smooth and well combined.Set aside to cool slightly. Turn the terrine onto a serving platter and remove thenon-stick baking paper. Drizzle with the warm caramel sauce and sprinkle with coarselychopped chocolate scorched almonds.

Gluten-free ginger&caramel cheesecakesPrep 15 min | Cook 20 min | Makes 8

Preheat oven to 160°C. Line eight80ml (⅓-cup) capacity muffin panswith paper cases. Divide 8 LedaGluten-Free Gingernut Cookiesamong the lined pans. Process250g Philadephia Cream Cheese(at room temperature), ⅓ cupcaster sugar and ½ tsp vanillaessence in a food processor untilsmooth. Add 2 eggs, 1 at a time,processing until well combined.Pour mixture evenly among theprepared pans. Bake for 12-15minutes or until just set. Set asidefor 5 minutes to cool. Heat 380gTop ‘n’ Fill Caramel in a smallsaucepan over medium-low heat for1-2 minutes, whisking until smooth.Pour over the top of the cakes. Setaside for 1 hour to cool.

sweetHeAVeNGuaranteed to getplenty of oohs and aahsat your next dinnerparty, these magicdesserts range fromready-made todeceivingly simpleto create yourself.

sweetsensations

Whip up a wicked dessertwith Kraft Philadelphia or

Connoisseur Caramel HoneyMacadamia Ice-cream, or justslice a Peters Almond BrownieIce-cream Cake and serve!

Peters Almond BrownieIce-Cream Cake

Gluten-free ginger &caramel cheesecakes

Caramel honeymacadamiaice-cream terrine


34

Did you know?An estimated 150,000

Australians suffer from coeliac

disease - cater for all diets by

offering your guests at least

one gluten-free dip option.NEW INSTORE...Whether you’re hosting an intimate gathering orcatering for a crowd, the easiest way to entertain iswith a tempting platter and ready-made desserts.

FRESHFLAVOURSLooking for something

a little different to serve

as a tempting starter at

your next dinner party

or Sunday barbecue?

Try these tasty, limited

season dips in deliciously

fresh flavours - serve

the dips with carrot

and celery sticks, and

gourmet crackers.

We love:

• Black Swan Roma

Tomato, Refreshing

Cucumber & Parsley

Dip 200g

• Black Swan Sweet

Corn, Ball Pepper &

Fragrant Coriander

Dip 200g

• Copperpot Layered

Spicy Salsa with Cream

Cheese Dip 150g

• Copperpot Layered

Basil & Capsicum with

Cream Cheese Dip 150g


McCain Season’s Choice YoghurtWhether you’re hosting a casual Sunday family

lunch or looking for a way to cool down on a hot

summer afternoon, McCain Yoghurt is a healthier

choice when you’re in the mood for a refreshing

treat. It also makes a fantastic no-fuss, low-fat

dessert if you’re hosting a get-together with

friends, so keep some McCain Yoghurt in your

fridge for every occasion.

CADBURY SUNDAECUPS

Savouring an ice-cream sundaeinstantly brings back your

fondest childhood memories!The new Cadbury Sundae

Cups add a modern twist tothis traditional classic with thechoice of delicious Crunchie or

Cherry Ripe flavours.

FRE1011p029-034AdRedR.indd 34 22/8/11 10:50:36 AM

QCDP

1P871P

CDP2774-WW_FreshMag.pdf Page 1 15/08/11, 2:17 PM

freshstartEating a healthy breakfast can do wonders– not only does it curb hunger, boost yourenergy and help you lose weight (andkeep it off!), a nutritious brekkie sets thetone for making healthier food choicesfor the rest of the day. So, here’s how tokick-start your day the right way.

36

Shopping list:• Pauls Good To Go Mixed Berry• Natural Living Free Range Eggs 12pk• Golden Circle Raw Berry Burst• Browns Chill Milk Fuel Strawberry• Flora Pro-Activ Spread Olive 500g• Black Swan Low-Fat Greek Yoghurt 500g

Happy daysThe best way to start the day is witha well-rounded meal – get an instantburst of antioxidants with a fresh juice,fuel up on protein-rich eggs to helpkeep hunger pains at bay until lunch,and boost your calcium intake witha dollop of low-fat Greek yoghurt onyour cereal or fresh fruit. We love:Golden Circle Raw Berry Burst,Natural Living Free Range Eggs andBlack Swan Low-Fat Greek Yoghurt.If you’re not a big breakfast eater, trysipping a liquid brekkie before youleave and have a mid-morning slice oftoast with a low-cholesterol spread.We love: Pauls Good To Go MixedBerry and Flora Pro-Activ OliveSpread. For breakfast on the run, takea hard-boiled egg and a Browns ChillMilk Fuel Strawberry.


FRE1011p036-037ADredR.indd 36 22/8/11 9:26:02 PM

Woolworths fresh 37

Dairy goodYoghurt is an important part of a healthy balanced diet - not only isit an easy way to ensure the whole family is getting enough calcium,it’s also a great source of protein. Studies have shown that yoghurtcontaining live cultures can even help boost your immune system.Dollop a little yoghurt on your breakfast cereal, use it to make yourown bircher muesli or take it with you as a healthy mid-morning snack.We love: Vaalia Yoghurt Lactose-Free Strawberry 170g (2pk), DairyFarmers Thick & Creamy 98% Fat-Free Strawberry 170g, Ski ActivYoghurt Strawberry 170g, Ski Yoghurt & Grains Mixed Berry 170gand Perfect Cheese Ricotta Original 250g.

Simply deliciousPerfect Italiano RicottaOriginal 250g is a versatileingredient that should bea staple in every fridge.Serve it on wholemealtoast with a little jam forbreakfast, use it to makesavoury muffins that satisfybetween-meal hungerpains, or serve it bakedwith a fruit compote asan easy dessert. Yum!

FRE1011p036-037ADredR.indd 37 22/8/11 9:26:15 PM

3838

| health and wellbeing

Nutritionist Dr Rosemary Stantonexplains how better choices nowcan lead to a healthier future.

SWAP IT

Healthy swapMaking drastic changes to what people eat

and drink has often proved difficult to maintain

over the long-term, but the Government’s

recent “Swap it” campaign aims to help

Australian adults make small changes that

become better lifelong habits.

Studies show that more than 60 per cent

of Australian adults are carrying excess body

fat. This increases the risk of type 2 diabetes

(which has tripled in the last 20-30 years),

high blood pressure, strokes, heart attacks,

kidney disease, dementia, Alzheimer’s disease

and contributing arthritis with the knees, feet

and back.

Portion sizesBigger plates, bowls and glasses, as well

as larger food and drinks, has resulted in

portion sizes being bigger than in previous

generations. Even if sub-consciously, we are

eating more than we need to. Studies have

also shown that those who skip meals, thinking

it will help reduce their daily kilojoule intake,

often over-compensate later with high-

kilojoule food and drinks. Swapping bigger-

sized meals for regular ones is the first step

in managing daily portion control. Arrange

foods attractively on the plate, leaving some

space to make it more desirable and prevent

you from over-filling the plate unnecessarily.

Share a dessert, and screw the top back on the

wine bottle so there’s some left for next time.

Exercise every dayThe human body is designed to move and,

quite simply, movement burns kilojoules.

Exercise also helps set the body’s appetite

control mechanism. If your job is sedentary,

try parking your car a block away from the

office and walking in, walk with young kids

to school, stand up when talking on the phone,

and meet a friend for a walk rather than coffee

and pastries.

Dr Rosemary Stanton

FRE1011p038-041healthR.indd 38 23/8/11 5:01:46 PM

Woolworths fresh 39

BREAKFASTSWAP THIS: Juice, croissant with jam,coffee with two sugars

FOR A HEALTHIER CHOICE: Fresh fruit,wholegrain toast topped with avocadoand tomato, coffee without sugar. Theswap provides many more nutrients andfewer kilojoules, while the dietary fibreensures it is digested slowly and willtherefore delay the feeling of hunger.

LUNCHSWAP THIS: Sausage roll with sauce,and a packet of chips.

FOR A HEALTHIER CHOICE: Wrap (orsimilar flat bread) with plenty of mixedsalad greens and some grilled chicken,with strawberries or a mandarin onthe side. All those nutrients will poweryou through the afternoon withoutweighing you down.

DINNERSWAP THIS: Pasta with creamy sauce.

FOR A HEALTHIER CHOICE: Whilepasta is cooking, heat a little oliveoil and cook a chopped onion withsome fresh or dried oregano, slicedmushrooms and a sliced capsicum.Add a can of chopped tomatoes andsimmer for 3-5 minutes. This simplesauce is packed with vegies and isdeliciously healthy.

TREATSWAP THIS: Caramel bar.

FOR A HEALTHIER CHOICE: A smallhandful of cashews or other nuts. Manystudies now show how healthy nutsare – for an extra treat, shake themon a hot frying pan for a few minutesso they are really crisp.

FRE1011p038-041healthR.indd 39 23/8/11 11:33:07 AM

2. A pre-dinnermocktailWatching your alcohol intake is made easierif your pre-dinner drink is alcohol-free, butthis one still looks and tastes great!

Peach and passion magicServes 4Using a food processor or blender, combine2 cups orange juice, ½ cup peaches cannedin water, ¼ cup lime juice and 1 cup ice cubes.Process until frothy, then stir in the pulp of4 passionfruit and serve in cocktail glasses.Goodness: Passionfruit is a good source offibre, and all the fruits are rich in vitamins.

3. BerryliciousBerries are high in antioxidants that helppromote good health. Add some berrygoodness to your day with a refreshing juice.

Berry deliciousServes 6In a blender, combine 2 cups unsweetened applejuice with 1 cup pomegranate juice and 1 cupfrozen berries. Process until well blended andstir in 1 cup soda water. Serve in wine glasses.Goodness: Packed full of vitamins, while theberries are a top source of fibre.

|health and wellbeing

40

JuicesWhilst it’s always good to eat fresh fruit and vegetables, juicing canbe a great way to supplement your dietary intake. When whole fruitis pulped it includes the fruit’s fibre, but not all juices include this.Fibre is, after all, filling and acts as nature’s obstacle to overeating.Juices are still a great source of vitamins, though, and adding someextra fruit is a clever way of boosting their health value. Here aresome great healthy juice drinks.

1. Pick-me-up pleaseEver feel like something cleanand refreshing the morningafter a rich meal when yourstomach is feeling heavy? Here’san answer, although you willneed a juicer to mix properly.

Super-healthy vegetable juiceServes 4Put 6 peeled carrots, 1 smallraw peeled beetroot, 2 stickscelery and 1 cup grapefruitjuice through a juicer.Goodness: It contains a fractionof the kilojoules of regular fruitjuice, making it ideal for thosewatching their weight.

FRE1011p038-041healthR.indd 40 23/8/11 11:33:19 AM

Have you checked out the health foodaisle at your local Woolworths lately?There’s lots of natural, organic andhealthy food options to try. We love:

macro wholefoods marketorganic quinoaTastes like: Quinoa (pronounced keen-wa)

has a fluffy and slightly nutty flavour that

is a cross between rice and couscous.

Good for: Plenty of protein and dietary

fibre. Contains as much iron as meat, plus it

provides zinc, magnesium, potassium and

vitamins B1, B2, B3, B6, folate and vitamin

E. Doesn’t come much better than that!

Enjoy with: Breakfast with honey, fruit and nuts, in a salad, as a

replacement for rice or cous cous and in stir-fries.

Try this: Cover 1 cup quinoa with water, rinse and add

2 cups fresh water. Bring to the boil, cover and simmer

for 15 minutes. Fluff with a fork and add a slurp of extra

virgin olive oil, then serve with a stir-fry.

macro wholefoods marketnatural chia seedTastes like: The tiny seeds look a bit

like poppy seeds, but have a mild flavour

with some similarity to linseeds.

Good for: One of the essential omega

3 fats, plus protein and soluble dietary

fibre (which makes them form a gel

when added to water).

Add to: Smoothies, juices, sprinkled on cereal, salads or

soups or in baking.

Try this: Add the chia seed to muesli or sprinkle them over

steamed green beans or broccoli. If you make your own

bread, add up to ½ cup of chia to the mix for a nutty and

nutritious result.

macro wholefoods marketnatural walnutsTastes like: Walnuts have a soft texture

with lots of flavour. They add a crunch

to dishes.

Good for: Plenty of protein and ‘good’

unsaturated fat, including an omega 3 fat.

Nuts are high in kilojoules, so moderation is

key. Enjoy about 20 of these tasty morsels for a healthy snack.

Enjoy in: Salads and pastas instead of meat, in cakes instead

of chocolate or add to your breakfast cereal.

Try this: Make a Waldorf salad by combining salad greens,

chopped celery sticks, Pink Lady apple slices, toasted

walnuts and either natural yoghurt or a little egg mayonnaise.

A U S T R A L I A N F A M I L Y O W N E D

HAVEA LITTLETASTE.

B U N D A B E R G . C O M

SIMPLYSOPHISTICATED.

Add a little style to your day with the exquisite

flavours of Bundaberg Blood Orange, Guava and

Pink Grapefruit. Brewed to be better using the finest

ingredients and real fruit juice, with no artificial colours

or flavours, they’re perfect for turning

any occasion into an event. So have

a little taste and enjoy the delicious café

range from Bundaberg Brewed Drinks

– they’re simply sophisticated.

FRE1011p038-041healthR.indd 41 23/8/11 5:03:57 PM


It’s time to paint the month pink again this October with BreastCancer Awareness Month and the annual Pink Ribbon Day onOctober 24. Help us support Cancer Council in their campaign toraise funds and awareness for breast cancer research, educationand patient support programs.

pretty inpink

Pink Ribbon DayWith one in nine women diagnosed with the disease before they are 85,chances are we all know someone who has been affected by breast cancer.You can make a difference by purchasing a Pink Ribbon Bouquet fromWoolworths this October. $2 from every sale will go to Cancer Counciland go a long way to helping them in their prevention and treatment efforts.Visit pinkribbonday.com.au for more information.

FRE1011p042-042AdcloverR.indd 42 22/8/11 8:42:02 PM

Woolworths fresh 43

QWhat do you think you’ve got

out of CanTeen so far?

A A massive support network…

people that understand what I am

going through. Also the staff help

you out with any questions, or help

with the support network… when I’m

feeling pretty bad about the cancer,

or there’s some other question I have,

I usually go to one of them before I

ask my doctor.

QWhat were your expectations

of CanTeen camp?

A It was sort of a place to get away

from everything. I guess when I joined

CanTeen 2 years ago it really opened

my eyes to the whole “we’re in this

together thing” and I guess it really

helped me to understand where I

was headed as well.

in the community

Sixteen-year old Benjifrom Manly, NSW, was first

diagnosed with cancerat the age of two. We

chat to Benji about howCanteen helped him cope

with a recent cancer scarewhen new tumours were

found on his thyroid.

QDid CanTeen help you get through

your recent cancer scare when you

underwent surgery on your thyroid?

A It did help actually - it was really hard

to talk to Mum and Dad, and especially

my brother, so I reached out towards the

people in CanTeen, especially the ones

who were in treatment at the time, and

they sort of talked me through what

happens… and it helped me feel better.

QWhat was the best thing about

the camp?

A I guess, it really surprised me how

supportive and how friendly the people

are there. Everyone is open and happy

and really supportive… you see yourself

coming back from camp and wishing

why aren’t people like this, outside of

CanTeen? It makes you feel good

about yourself.

CanTeen is the nationalsupport organisation foryoung people aged 12-24 living with cancer,whether a patientthemselves, or havinga sibling or parent whohas been diagnosed orhas passed away becauseof cancer. Woolworthshas been a long-timesupporter of CanTeenand have raised inexcess of $3.3millionsince 2002. Get behindNational Bandanna Dayon Friday October 28and support CanTeen bypurchasing a bandannaor by making donationsat Woolworths checkouts(all donations over $2 aretax deductible).

MAKE ADIFFERENCE!

FRE1011p043-043cantR.indd 43 22/8/11 10:57:34 AM

Uisfor...UNUSUAL FRUIT AND VEGETABLES! LookFoR ThESE ExoTIc ITEmS IN ThE FRESh FooDSEcTIoN oF yoUR LocALwooLwoRThS.

| fresh food kids

dragon fruitTastes like... a cross between a pearand a kiwi fruit.Feels like... the flesh is soft inside buthas crunchy black seeds (a bit like a kiwifruit). You can’t eat the hard peel, so cutit open and scoop out the sweet flesh.Use it in... fruit salads or just eat it plain.

If you are looking for interestingnew foods to try, you don’t needto travel around the world - thereare a huge range of unusual fruitand vegetables available in your

local Woolworths supermarket. Whetheryou add diced dragon fruit to fruit saladsor toss the pretty pearl-like pomegranateseeds into a salad dressing, adding anexotic touch to everyday recipes is assimple as choosing some unusual fruitand vegetables.

FRE1011p044-045kidsR.indd 44 22/8/11 11:19:49 PM

for more great ideas visit woolworths.com.aufor more great ideas visit woolworths.com.au

pomegranateTastes like...has a slightly sourtang, even if it is a sweet varietyof pomegranate.Feels like...the edible part are thered seeds inside, which have aslightly watery texture.Use it in...Enjoy pomegranate onits own or use in fruit juice blends,salad dressings or with fish dishes.

kohlrabiTastes like...a broccoli stem or a cabbage heart,

but slightly milder and sweeter.Use it in...fresh salads (it can be eaten raw) or

steamed or boiled, servedwith your favourite meat.

okraTastes like...a little like zucchini.Feels like...crunchy if you leavethem whole and stir-fry themquickly, or soft (and a bit slimy!)if you cut them or boil them.Use it in...soups, stews orratatouille as a natural thickener,or cook them whole in stir-fries.

persimmonTastes like...bitter and chalkyif it’s not ripe (a bit like anunripe banana) and a littlelike a cross between mangoand apricot when ripe.Feels like...soft, thanks to itsjelly-like flesh when ripe.Use it in...cakes and slices oreat it fresh on breakfast cereal.

lycheesTastes like...sweet and juicy.Feels like...the peel is rough

but easily flakes off. The fruithas a jelly-like consistency and

in the centre is a hard brownseed that you can’t eat.

Use it in...fruit salads, Asian-style pork stir-fries, or pop

them in your lunchbox.

FRE1011p044-045kidsR.indd 45 22/8/11 11:20:11 PM

MuM,RadioHost,tvstaRandCoMedian.tHissupeRwoMantakessoMetiMeoutofHeRCRazydayto

sHaReHeRfoodseCRets.

amanda kellerFood For thought

| 5 minutes with...

FRE1011p046-047chef.indd 46 22/8/11 5:29:50 PM

QYour favourite healthy, quick

and easy weeknight meal?

A The boys love spaghetti

bolognese. Not only is that

dead easy to cook, you can also

chuck in anything that is taking up

space in the fridge’s vegie drawer.

As long as you call it something like

‘Spaghetti a la composto’ you can

add broccoli, mushrooms, zucchini,

peas, beans, carrots, the lot!

QWhat is your first ever

food memory?

A Mum learnt all her cooking in the

fifties which wasn’t an adventurous

time in a suburban Brisbane kitchen.

So she’d often make ‘a curry’ which

was basically rice with a pinch of

curry powder and lots of sultanas.

I was at University before I had a real

curry and after the first mouthful,

I thought I was going to die.

QWhat’s in your fridge

right now?

A A Jerusalem artichoke obviously,

low-fat everything else. I don’t

imagine there’s more than 100

calories in the whole fridge. No,

it’s not at all like that. I’ve got 2

tubs of greek yogurt. Vegemite and

sliced cheese for the boys’ school

lunches. Packs of fruit juices ditto.

Butter, eggs and a 2 litre Lite milk

that might last another day. Plenty

of fresh vegies and a salad pack.

There’s frozen chicken breasts in

the freezer, so it looks like we might

have a stir-fry tonight.

QWhy is it important to cook

with fresh, seasonal produce?

A I think fresh stuff tastes better

than frozen and the fresher it is,

the less you need to cook it. I

like a bit of crunch, although my

uncooked potato chip idea didn’t

go down too well.

QWhat do you keep in your

pantry and fridge at home.

A We’ve got a shelf full of every

Asian flavouring you can get. I

like adding previously unknown

combos of these into stir-fries.

When the boys come home from

school they head for the chips of

course. I buy as low-fat as I can in

that department and I’ll pathetically

bleat ‘Have a piece of fruit ’ but it’s

a losing battle.

QFinish this sentence:

My Woolies is...

A filling up my cupboards and

my fridge every week.

The Woolworths App for iPhone makesshopping at your local Woolworths somuch easier and a whole lot morerewarding. Download it for free today!Find out more at woolworths.com.au/app

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*Use the coupon to receive 50% off either the RaidAutomatic Advanced Indoor Unit (185g or 305g)or Raid Max Bug Defence 2L Primary. Offer isavailable from 3/10/11 to 31/10/11 and cannotbe used in conjunction with any other offer.

FRE1011p046-047chef.indd 47 22/8/11 10:54:54 AM

For more recipes like this pick up a recipecard in store or visit woolworths.com.au

SpringSeries

Margaret’s Tasty Chicken Piccataserves four. Only $17.13

Prep Time 15 minutes Cooking Time 30 minutes Serves 4

Ingredients4 chicken breast ® lletsHomebrand plain ¯ our,seasoned with salt and pepper30g Homebrand unsalted butter2 tbs Homebrand olive oil½ cup white winejuice of 1 large lemon2 tbs capers, roughly chopped¼ cup fresh parsley, chopped500g baby potatoes, steamed300g green beans, steamed

Method1. Trim the chicken of any excess fat and slice each fi llet through the centre into

two pieces. If you like them thinner, bat lightly with a rolling pin between two sheetsof plastic wrap.

2. Coat the chicken pieces lightly in fl our, shaking off excess. In a large, heavy frying pan, heat half of the butter with 1 tbs olive oil over medium-high heat, add half the chicken and sauté, turning once, for 4 minutes. Transfer to a platter and cover to keep warm.

3. Sauté remaining chicken in remaining butter and oil in the same manner.4. Add wine to the pan and deglaze over high heat, scraping up the pan residue, until

the mixture is reduced by half. Add lemon juice, capers and parsley, swirling to combine the mixture well. If sauce reduces too quickly, add up to ¼ cup water and reheat.Pour the sauce over the chicken and serve immediately with steamed baby potatoesand steamed green beans.

*Recipe calculated using the percentage required of each ingredient at the Woolworths standard sell price, correct as of 14/07/2011. Visit woolworths.com.au for details.

WC8652-1.pdf Page 1 12/08/11, 12:23 PM

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