Innholdsfortegnelse for September 2015 i Super Food Ideas

At Super Food Ideas central, we believe the hard way to get healthy is to deny yourself. We’re not here to tell you ‘don’t eat gluten’, or ‘eat like a cave-lady’, instead we want to help you make simple choices that make you feel good and are also good for you. Take our cover recipe, p16. Pretty much everyone I’ve ever met loves lasagne (including me), but here’s what we don’t like about it: making white sauce, messing around with the layers, and feeling a twinge of guilt ’cos we know it’s not that good for us. Our ‘new’ lasagne doesn’t have any of those issues. No white sauce, no layering, and it’s packed with vegies and is much lower in saturated fat than the classic version. Instead of saying…

Look out for: The sleight of hand in our magic-themed kids’ party will amaze with a ‘rabbit in a hat’ cake, a wand bar and surprise-inside biscuits. It’s not all for kids. Celebrate Octoberfest with schnitzel, potato salad, coleslaw and black forest cake if you’ve still got room. Looking for savoury ideas? How about 10 meatball recipes; from smart appetisers to filling mains, you’ll have a ball making them!…

Claire says: We’re all about variety when it comes to healthy eating – and so is the latest Australian nutrition pyramid – while we’re always open to smarter new ways to keep our food safe Pyramid power If celeb diets have left you confused about good nutrition, the new-look Healthy Eating Pyramid tells it like it is. Based on the latest health guidelines, it gives us a snapshot of the five food groups we should aim to eat daily — with a few new entries (spot the quinoa). Our Feel-good Midweek Meals feature, p36, toes the line. These four recipes are an easy (and delicious) way to eat a healthy, balanced diet with lots of variety. DOOR-TO-DOOR SERVICE As the weather warms up, we need to take extra care with…

Healthy eating on a shoestring Shopping on a budget doesn’t mean you can’t eat healthy foods. Try these ideas for better-for-you options that save money, too. 1 SHOP THE SEASON Buy fruit and vegetables in season. They’re at their peak nutritionally and also cheap. Freeze excess vegetables yourself (look online for how-to information), just don’t forget to use them otherwise you’re not saving anything! 2 BEAN THERE Dried and canned beans and legumes are great sources of protein and can be used to bulk up dishes such as chilli con carne and bolognese. They’re also good for you (see p28 for more)! Add a dinner based on them to your weekly repertoire and your wallet and waistline will thank you! 3 GOLD STAR Try to limit prepared meals and snacks.…

Claire says: Give your cooking a boost with these delicious, nutrient-dense dishes based on foods that are naturally healthy, easy to prepare and don’t cost the earth! SPINACH: HIGH IN VITAMIN C, FOLATE AND BETA-CAROTENE TOMATOES: HIGH IN THE ANTOXIDANT LYCOPENE BRAZIL NUT-CRUSTED CHICKEN WITH ROASTED TOMATOES SERVES 4 PREP 20 MINUTES (PLUS REFRIGERATION AND STANDING) COOK 1 HOUR 45 MINUTES ½ x 150g packet brazil nuts 1 garlic clove, crushed 2 tablespoons finely grated parmesan 1 teaspoon finely grated lemon rind ¼ cup plain Greek-style yoghurt 2 large (500g) chicken breast fillets 4 roma tomatoes, halved lengthways 4 vine-ripened tomatoes,halved crossways 240g cherry truss tomatoes 1 brown onion, halved, cut intothin wedges 4 sprigs fresh thyme, plus extra to serve 4 sprigs fresh oregano, plus extra to serve ¼…

Amira says: Ditch the idea that smoothies and juices are faddish and only for health nuts. We’ve mixed things up to create five super shake combos – all delicious, all nutritious! POWER PUNCH JUICE SERVES 4 (MAKES 4 CUPS) PREP 10 MINUTES 2 stalks kale ½ medium beetroot, trimmed, peeled 2cm-piece fresh ginger 1 carrot, peeled, quartered 2 celery stalks, trimmed, chopped 2 small lemons, peeled, quartered 1½ cups iced water 1 Remove and discard stems from kale. Roughly chop leaves. 2 Place all ingredients in a blender. Blend until smooth. Pour into glasses. Serve. NUTRITION: (per serve) 179kJ; 0.3g fat; 0.1g sat fat; 1.6g protein; 6.2g carbs; 3.6g fibre; 0mg chol; 46mg sodium. CITRUS CIRCUS JUICE SERVES 4 (MAKES 4 CUPS) PREP 10 MINUTES 1 large ruby grapefruit, peeled,…

GARLIC AND HERB MUSHROOMS SERVES 4 PREP 10 MINUTES COOK 10 MINUTES 30g butter, chopped 1 tablespoon extra virgin olive oil 4 garlic cloves, thinly sliced 600g mixed mushrooms, sliced (see note) ¹/ ³ cup chopped fresh flat-leaf parsley 2 tablespoons chopped fresh chives 2 teaspoons lemon zest (see note) 1 Heat butter and oil in a large frying pan over medium-high heat. Add garlic. Cook, stirring, for 1 minute or until fragrant. 2 Add mushrooms. Cook, stirring occasionally, for 4 to 5 minutes or until mushrooms are golden and tender. Add parsley, chives and ½ of the lemon zest. Toss gently to combine. Season well with salt and pepper. 3 Serve mushrooms sprinkled with remaining lemon zest. NUTRITION: (per serve) 624kJ; 11.2g fat; 4.7g sat fat; 5.2g protein; 3.9g…

Brussels Sprouts with Roasted Pine Nuts and Almond Flakes PROFILE NAME: VEGGIE_ART Lightly pan-fried with a hint of nutmeg and caraway seeds, this recipe converted one of our judges from hating to liking brussels sprouts! It’s quick with a flavour hit. Fried Florets PROFILE NAME: SERYEM Cauliflower is given a delicious makeover with this quick and easy dish. Garlic lovers won’t be able to resist the creamy yoghurt sauce – it gives the cauliflower a real boost. It goes particularly well with lamb and beetroot. Smash Pie PROFILE NAME: JUDI55 Mashed potato is baked into a creamy side with hints of rosemary and garlic. An ideal dish to serve with sausages, a roast dinner or your favourite slow-cooked weeknight meal. Mash made better!…

SALMON WITH SPINACH AND EDAMAME RICE SERVES 4 PREP 15 MINUTES COOK 30 MINUTES FOR THIS RECIPE, YOU’LL NEED FOUR 25CM SQUARE PIECES OF FOIL AND FOUR 10CM X 15CM PIECES OF BAKING PAPER. 1 teaspoon S&B Wasabi paste 2cm piece fresh ginger, peeled, finely grated 2 garlic cloves, crushed 1 tablespoon mirin 1 teaspoon caster sugar 2 teaspoons sesame seeds ¼ cup tamari 4 cups (400g) frozen edamame, thawed 4 x 150g skinless boneless salmon fillets 1 cup dried brown rice and quinoa blend 100g snow peas, trimmed, halved diagonally 2 teaspoons sesame oil 3 green onions, thinly sliced diagonally 50g baby spinach 1 Preheat oven to 200°C/180°C fan-forced. Combine wasabi, ginger, garlic, mirin, sugar, sesame seeds and tamari in a small bowl. Squeeze soy beans from pods. Discard…

Claire says: These meringues are made from the liquid in a can of chickpeas (I know, right?), but are as sweet and crunchy as the real thing EGG-FREE MERINGUE STACKS MAKES 6 PREP 20 MINUTES (PLUS COOLING) COOK 2 HOURS 400g can chickpeas ½ teaspoon cream of tartar ½ teaspoon white vinegar 1 cup icing sugar mixture, sifted 1 teaspoon vanilla extract 300ml thickened cream Mixed Berries in Passionfruit Syrup ¼ cup caster sugar 2 passionfruit 125g fresh blueberries 250g fresh strawberries, hulled, sliced 1 Preheat oven to 120°C/100°C fan-forced. Cut 2 x 30cm lengths of baking paper. Using a pencil and an 8cm round cutter as a guide, mark 6 circles, 4cm apart, on each piece of baking paper. Line 2 large baking trays with the baking paper, marked-side…

Kim says: A masterclass on meringues, what the team has snapped this month and our test kitchen wish list MASTERCLASS Whip up meringues with ease with these tips and the whys and why-nots. TIP If you can, avoid making meringues on humid or wet days. WHY The sugar in the egg white mixture absorbs moisture from the air, causing meringues to weep, crack and collapse. TIP Use eggs at room temperature. WHY Eggs at room temperature hold more air than chilled ones when whisking. TIP Break eggs into a small bowl before transferring to the mixing bowl. WHY The smallest fleck of yolk can cause beaten egg white to deflate. Break eggs separately so you don't spoil the whole batch if yolk lands in the white. TIP Use a clean…

English spinach This leafy green is packed with nutrients, such as vitamins C and A, and potassium. Select leaves that are bright and tender without any wilting. PERFECT PARTNERS Fish, beef, garlic, butter, olive oil, lentils, bacon, ricotta, fetta. QUICK IDEA For a double-dip worthy appetiser, blanch, drain and rinse spinach under cold water. Squeeze out all the water you can, then chop and process with cream cheese, fetta, garlic and lemon. Papaya Ripe papaya has an elongated shape and a sweet dark orange flesh, not to be confused with the larger yellow pawpaw. Unripe papaya, which has a green skin with firm green flesh, is often used in Asian salads. PERFECT PARTNERS Coconut, chilli, lime, chicken, pork, white fish, prawns, coriander, mint, pineapple, passionfruit. QUICK IDEA Combine chopped papaya,…

1 Side by side Two loves in one – can a Father’s Day gift be anymore perfect? Filled with Friday-nightfooty recipes, as well as dishes that are a little bit more fancy, Food + Beer ($45, Murdoch Books) by Ross Dobson will make your dad one happy man (and maybe a little hungry, too). 2 Snack time Savoury snacks that are also better for you are few and far between – until now. Be Natural Moroccan Spice Dry Roasted Chickpeas, $4.99 for a five pack, are puffed in hot air and then lightly coated in sunflower oil and seasoning, so they have less than 100 calories per serve! Also available in a Thai sweet chilli dry roasted fava beans flavour, you can find them at Woolworths. 3 More to love…

TUNA, BEAN AND GRILLED ZUCCHINI SALAD SERVES 4 PREP 15 MINUTES COOK 5 MINUTES 2 zucchini, thinly sliced lengthways 1 garlic clove, crushed 1 tablespoon extra virgin olive oil 1 tablespoon chopped fresh dill 2 bunches asparagus, trimmed 425g can tuna in springwater, drained 1 tablespoon lemon juice 2 teaspoons baby capers 400g can cannellini beans, drained, rinsed 250g punnet baby roma tomatoes, halved 4 radishes, trimmed, thinly sliced Dressing 2 tablespoons lemon juice 2 tablespoons extra virgin olive oil 1 teaspoon worcestershire sauce ¼ cup buttermilk 1 eschalot, finely chopped 1 tablespoon chopped freshflat-leaf parsley leaves 1 teaspoon dijon mustard 1 Toss zucchini, garlic and ½ the oil in a bowl. Heat a chargrill pan or barbecue grill over medium heat. Chargrill zucchini for 2 to 3 minutes or…

Amira says: With a hint of sweetness, this creamy citrus dressing plays well with lots of salads, including this roasted vegetable one ROASTED VEGETABLE SALAD SERVES 4 (AS A SIDE) PREP 15 MINUTES (PLUS COOLING) COOK 20 MINUTES 400g cauliflower, cut into florets 1 red capsicum, thickly sliced 400g kent pumpkin, peeled,cut into thin wedges 1 tablespoon extra virgin olive oil 250 packet cooked whole baby beetroot,quartered (see Amira’s tip) 60g baby spinach ¼ cup chopped walnuts, toasted 2 tablespoons dried cranberries 1 quantity Orange, Tahini and Mintdressing (see recipe, right) 2 teaspoons orange zest ¼ cup fresh mint leaves 1 Preheat oven to 220°C/200°C fan-forced. Line a large baking tray with baking paper (see Amira’s tip). 2 Place cauliflower, capsicum and pumpkin in a bowl. Drizzle with oil. Season…

Amira says: Simply smashed with salty fetta on sourdough toast, or made into a spiced creamy South American soup, there are 101 ways to ’ave an avo! Here are just a few… Early start This buttery fruit first made it to Australia in 1840 when it was planted in the Royal Botanic Gardens in Sydney. Although the first commercial crop was in the 1930s, demand didn’t take off until the US troops stationed here in WWII raised awareness of it. The 1970s saw it grace the menus of sophisticated hostesses as an entrée; half an avocado with vinaigrette pooled in the hole. Nowadays, its mashed and fed to babies and is found in the fruit bowls of most Australian households. Hot for Hass There are five main varieties of avocados…

Whether you’re a secret baker or proud instagrammer, pull on your oven mitts because Best Recipes is looking for the most original Easy Baking recipe. Share your sweet or savoury bake and you could snare $1000, have your recipe published in Super Food Ideas and be featured as Australia’s Home Cook Hero*! *Competition opens on 01/10/14 and closes on 31/08/15. Only one winner per household (except in SA). Monthly prize is $1000. Winners will be the most original and creative entry as judged on the last day of each month. Winners will be notified within 2 weeks of judging. This is a game of skill. Promoter is NewsLifeMedia Pty Ltd (ABN: 57 088 923 906), 2 Holt St, Surry Hills, NSW 2010. Winners are required for interview with Promoter, which…

Kim says: Stir-frying, rather than deep-frying, and going easy on the oil and coconut cream, means you can still enjoy all of your favourite Thai dishes Menu DRINK Lemongrass, Ginger and Lime Crush STARTERS Sweet Chilli Dipping Sauce Coconut and Peanut Prawns Chicken and Prawn ‘Moneybag’ Meatballs Sticky Pork Bundles MAIN Barbecued Green Beef Curry Skewers with Tamarind Eggplant Chicken and Tofu Pad Thai Spicy Fish Curry DESSERT Fruit with Lime and Chilli Dipping Salt SWEET CHILLI DIPPING SAUCE MAKES ABOUT 3 CUPS PREP 10 MINUTES (PLUS COOLING) COOK 15 MINUTES 2 cups caster sugar 3 long red chillies 1 Lebanese cucumber, seeded, finely chopped 2 tablespoons lime juice 1 tablespoon white vinegar 1 Combine sugar and 2 cups water in a medium saucepan over medium-high heat. Cook, stirring, for…

Emma says: I’ve given triangle sangas a surprise twist to make your next afternoon tea at Nanna’s or kids’ party a whole lot sweeter and lots more fun! TRIANGLE SANDWICH CAKES MAKES 24 SANDWICHES PREP 1 HOUR COOK 1 HOUR 15 MINUTES 2 x 440g packets golden butter cake mix(with icing sachet) 100g white chocolate melts Lemon yellow gel food colouring 24 round green jubes, thinly sliced 8 strawberries, hulled, thinly sliced 2 banana lollies, finely chopped 2 tablespoons chocolate-hazelnut spread Buttercream 125g butter, softened 2 teaspoons milk ½ teaspoon vanilla extract 1 Preheat oven to 180°C/160°C fan-forced. Grease a 7cm-deep, 11cm x 21cm loaf pan. Line base and sides with 2 layers of baking paper, extending 5cm above edges (see Emma’s tips). 2 Reserve icing sachets from cake mixes.…

Brownie points Treat yourself to a little indulgence at home with The Little Brownie Company Triple Choc Fudge brownie mix, $6.50. With real chunks of milk, white and dark chocolate, they’re deliciously rich and gooey inside, and still crisp up beautifully on the outside! You can find the range at Coles and Woolworths. Keep it fresh Due to popular demand, Glad ClingWrap has put the cutter bar back on the base of the pack! Not only that, but the box is stronger and the wrap’s ‘cling’ has been improved by 50 per cent. Now your go-to plastic wrap is even easier to use! Find it at Coles and Woolworths. Quicker chicken Check out Steggles Just Eat It range, $5.99, of sliced oven-roasted chicken and turkey breast. It’s so convenient you…

Write to us at SFI/Readers’ Letters, Level 1, Locked Bag 5030, Alexandria NSW 2015, or email us at superfoodideas@news.com . au. Letters may be edited. This month’s readers receive a Panasonic three-in-one Stick Blender MX-SS1, valued at $99. Entries open 13/8/15 and close 9/9/15. Australian residents only. Winners selected 16/9/15 at NewsLifeMedia. Total prize pool valued at $297. For full terms and conditions, visit superfoodideas.com.au. For the NewsLifeMedia Privacy Policy, see p98.…

THE BENEFITS OF A BRITA TAP • Fresh, filtered water. There’s one lever on the tap for Brita filtered water and another lever for hot/cold unfiltered water. • Easy installation and filter change. Everything you need is in one kit. • Choose from four styles. European designed and made, there’s a stylish tap to suit any kitchen interior. • Replace your existing tap. There’s no need to drill additional holes into your benchtop. For the recipe pictured and more of Gary’s delicious recipes, visit betterwithbrita.com BRITA FILTER TAPS AVAILABLE IN FOUR STYLES • Available at Bunnings and Harvey Norman. For more details, visit brita.com.au “Quality recipes require quality ingredients – that’s why my cooking is better with Brita” GARY MEHIGAN…

Kim says: It’s still cheesy and a real crowd pleaser, but the new lasagne – made with pasta shells – is easier to prepare, serve and, of course, eat! CHEESY STUFFED PASTA SHELL BOLOGNESE BAKE SERVES 6 PREP 25 MINUTES (PLUS STANDING) COOK 55 MINUTES 2 tablespoons extra virgin olive oil1 red onion, chopped2 shortcut bacon rashers,finely chopped1 red capsicum, finely chopped1 zucchini, grated1 carrot, grated1 tablespoon chopped fresh oregano2 garlic cloves, crushed500g lean beef mince700g jar tomato passata¹/ ³ cup chopped fresh basil, plusextra leaves to serve24 dried conchiglioni pasta shells(jumbo shell pasta, see Kim’s tip)150g baby spinach500g smooth light ricotta½ cup finely grated parmesan250g punnet cherry tomatoes, halved¹/ ³ cup grated mozzarellaCrusty bread and salad leaves, to serve 1 Heat ½ the oil in a large, deep frying…

1 Jalna Pure Yoghourt with Fruit, $3.07 Don’t be put off by the wobbly appearance of this 200g pot-set yoghurt, as it needs a good mix to blend the raspberries at the bottom. Ideal for an on-the-go snack, the fruity addition adds flavour without taking over. 2 Lyttos Lite Greek Style Natural Yogurt, $3.99 for 1kg Despite being a light version, this yoghurt from Aldi is thick and creamy, and stable enough to cook with or stir through dishes. It’s not as tangy as some, so it can be used in a range of dishes. 3 Tamar Valley Greek Style All Natural Yoghurt, $6.92 for 1kg This yoghurt has a tangy flavour and is our pick for savoury dishes. After a quick stir, the lumpy texture turns creamy and is…

Kim says: Fresh and light, but without skimping on flavour, our take on healthy uses everyday ingredients to keep your family feeling full and great Sunday prep: + Make steps 1 and 2 of the Spiced Beef Pilaf Stuffed Capsicum, p38. Cool mince mixture. Transfer to an airtight container. Refrigerate for up to 2 days. + Make steps 1 and 2 of the Thai Chicken Skewers with Peanut Sauce, p40. Transfer to separate airtight containers. Refrigerate for up to 1 day. + Make steps 3 and 4 of the Quinoa and Roasted Vegetables with Tahini Dressing, p41 . Transfer quinoa and dressing to separate airtight containers. Refrigerate for up to 2 days. BARBECUED LAMB WITH WARM BARLEY AND KALE SALAD SERVES 4 PREP 15 MINUTES (PLUS REFRIGERATION AND STANDING)…

Claire says: Got cooked chook, spinach and eggs in the house? You’ve got dinner! These fast, flavourful dishes are heroically healthy and purse-friendly, too CHICKEN, MINT AND PEA FRITTATA SERVES 4 PREP 10 MINUTES (PLUS 2 MINUTES STANDING) COOK 20 MINUTES 1 tablespoon extra virgin olive oil 4 green onions, thinly sliced 2 garlic cloves, crushed 1½ cups frozen peas 100g baby spinach 150g packet Steggles Just Eat Itoven-roasted chicken slices ¹/ ³ cup roughly chopped fresh mintleaves, plus extra leaves to serve 2 teaspoons finely grated lemon rind 6 eggs ½ cup reduced-fat milk 60g reduced-fat fetta, crumbled Crusty bread, to serve 1 Heat oil in a 23cm (base) flameproof, ovenproof frying pan over medium-high heat. Add onion and garlic. Cook, stirring occasionally, for 2 minutes or until onion…

Kim says: Bites or kisses? Marbled mocha or Turkish delight? No matter the form or flavour, you’ll have fun whipping up these light and luscious, fun and fanciful meringues CHOC-DIPPED MERINGUE BITES MAKES 35 PREP 25 MINUTES (PLUS COOLING AND STANDING) COOK 50 MINUTES ¾ cup caster sugar 3 egg whites 1 teaspoon vanilla extract Blue, yellow and green food colouring 150g dark chocolate, chopped Green, blue and yellow sprinkles, to decorate 1 Preheat oven to 200°C/180°C fan-forced. Grease and line 3 large baking trays with baking paper. 2 Sprinkle sugar onto 1 prepared tray. Bake for 5 minutes or until the edge of the sugar just starts to melt. Remove from oven. Reduce oven temperature to 100°C/80°C fan-forced. 3 Using an electric mixer, beat egg whites until soft peaks…

Emma says: Pounce onto this Fergus the Fox Cake for your next kids’ birthday party and you’ll be the smartest vixen in the pack FERGUS THE FOX CAKE SERVES 30 PREP 2 HOURS (PLUS COOLING) COOK 1 HOUR YOU’LL NEED A 40CM CAKE BOARDOR PLATE. 3 x 440g packets golden butter cake mix(with icing sachets) 400g Toblerone chocolate bar 2 Mini Oreo cookies 2 brown M&M’s Minis 1 Oreo cookie Buttercream Icing 500g unsalted butter, softened 3¾ cups icing sugar mixture (seeEmma’s tip) 2 tablespoons milk White icing colouring (optional) Copper and orange gel food colourings 1 Preheat oven to 180°C/160°C fan-forced. Grease a 7cm-deep, 15cm round cake pan and a 7cm-deep, 20cm round cake pan. Double line bases and sides with baking paper, extending paper 5cm above edges of…