Innholdsfortegnelse for March 2017 i Super Food Ideas

VARY WIDELY BETWEEN SALT CONTENT CAN DIFFERENT BRANDS Wraps can be a quick and healthy lunch option but we have a tendency to judge their nutritional value by the foods we use to fill them, rather than the wraps themselves. It’s important to check the label for levels of sodium and for the presence and type of artificial preservatives, as these things vary from product to product. Silly seasoning Recent statistics show that Australians consume too much sodium. The National Health and Medical Research Council (NHMRC) has a suggested dietary target of 1600mg sodium (4g salt) per day for adults (aged 19 and over) and recommends staying below an upper daily intake level of 2300mg (6g salt or 1 teaspoon). The latest Australian Health Survey (2011-12) results indicate most of…

“MY FAMILY FINISHED IT ALL IN ONE GO!” An instant hit Having been raised in an Asian culture, I always love experimenting with different Asian flavours. As soon as I saw your recipe for Crispy Chinese Five-spice Fish in Plum Sauce (November 2016, p38), I ran to the shops. It was a big hit! I cooked the four portions with the intention of packing the rest for lunch, but my family finished it all! Thank you for the great recipe. Christine Lee, via email RECIPE SUCCESS I made your Spiced Chicken Skewers with Tzatziki (December 2016, p99) and it was another recipe success. My 4- and 6-year-old girls had dibs on the grown-ups chicken before they had even finished their own! Thank you so much for a consistently fabulous…

Don’t miss: Keeping the kids entertained over the holidays needn’t be an expensive extravaganza. Our cute hatching chick biscuits will crack them up! Catching up with family and friends is easy with our entertaining mains and Easter-themed sweets. PLUS, healthier nachos, speedy weeknight wonders, dairy-free Easter eggs and five new potato salads.…

SOME KIDS’ DINNERS COME ARE SURE TO STICK AROUND! AND GO, BUT OUR WINNERS FAMILY FAVES Check out our most memorable childhood meals (the good and bad!): Reb: Lamb loin chops cooked in the vertical grill until the fat was rendered. Claire: Tuna and corn pasta bake with cornflakes and cheese on top. Rosie: Savoury mince – sooo good! Kim: Mum’s Chinese beef stir-fry made in the ‘trendy’ electric frying pan. Chloe: My dad’s famous slow-cooked apricot chicken. I was a big sucker for fruit in my food. Hawaiian pizza, anyone? Sarah: Porcupine meatballs. We even have a recipe in this issue on page 33. Steph: My mum’s noodle stir-fry loaded with vegies and barbecue pork. Amira: Stuffed vine leaves, especially the ones at the bottom of the pot that…

1 Basket case Cones and cups are so last year – our new favourite way to eat ice-cream is in an edible waffle basket! Also great for Greek yoghurt and fruit salad, we love that there’s no sticky fingers to clean or bowls to wash up. Find the waffle baskets, $4.50 for eight, at Coles. 2 Kid-friendly winners We’re no strangers to fussy kids – in fact, this issue is dedicated to them – so when the UK’s top-selling children’s cookery author, Annabel Karmel, released her range of healthy toddler meals, $4.40, we breathed a sign of relief. For her new range, Annabel went on a hunt to find four Aussie tots to feature on the packs – aren’t they cute! Find the range at Coles and selected Woolworths. 3…

“My life at home gives me absolute joy. There are some days when, as soon as you’ve finished cooking breakfast and cleaning up the kitchen, it’s time to start lunch, and by the time you’ve done that, you’re doing dinner and thinking, ‘There has to be a menu we can order from’.”JULIA ROBERTS, ACTRESS…

BAKED CHICKEN NUGGETS WITH SWEET POTATO CHIPS SERVES 4 PREP 20 MINUTES (PLUS COOLING AND REFRIGERATION) COOK 35 MINUTES 600g chicken breast fillets 1½ tablespoons salt 2 cups panko breadcrumbs Olive oil cooking spray 800g sweet potato, peeled 1 tablespoon extra virgin olive oil 1 tablespoon cornflour 2 eggs ½ cup plain flour 200g green beans, trimmed, steamed Chopped fresh curly parsley, to serve Sweet and Sour Sauce 1 teaspoon cornflour ¼ cup apple cider vinegar ¼ cup brown sugar 1 tablespoon tomato ketchup 1 teaspoon soy sauce 1 Cut chicken into 3cm x 4cm pieces. Combine salt and ¼ cup hot water in a bowl, stirring until salt has dissolved. Add 1¼ cups cold water. Stir well. Add chicken. Stir to combine. Cover. Refrigerate for 15 minutes. Drain mixture.…

BARBECUE-ROASTED MEDITERRANEAN VEGETABLES SERVES 4 PREP 20 MINUTES COOK 25 MINUTES ½ x 350g tub marinated fetta 1 small red capsicum, halved, cut into 8 wedges 4 baby eggplant, halved lengthways 2 small zucchini, quartered lengthways 250g cherry tomatoes 4 garlic cloves, unpeeled ½ cup mixed marinated olives 4 x 5cm strips lemon rind 8 sprigs fresh oregano, plus extra leaves to serve 2 tablespoons lemon juice Lemon wedges, to serve 1 Preheat a barbecue hotplate on high heat. 2 Drain fetta, reserving ¹/ ³ cup marinating oil. Place capsicum, eggplant, zucchini, tomato, garlic, olives, lemon rind and oregano sprigs in a bowl. Add lemon juice and reserved marinating oil. Season with salt and pepper. Toss to combine. 3 Cut 4 x 50cm pieces of foil. Top each with a…

CUMIN AND SESAME SEED OLIVE OIL CRISPS MAKES 16 PREP 30 MINUTES COOK 50 MINUTES THESE CRISPS ARE DELICATE AND ALMOST PASTRY-LIKE IN TEXTURE. 2 tablespoons cumin seeds 2 tablespoons sesame seeds 1 tablespoon sea salt 2 cups plain bread and pizza flour, plus extra for dusting 2 teaspoons caster sugar ½ cup extra virgin olive oil, plus extra for frying 1 Combine cumin seeds, sesame seeds and salt in a small bowl. 2 Combine flour and sugar in a bowl. Make a well. Add oil and ½ cup warm water. Using a butter knife, mix until combined. Divide mixture into 16 equal portions. Cover loosely with plastic wrap. 3 Dust a flat surface with extra flour. Roll out 1 dough portion to form an oval shape. Sprinkle with a…

GREEN POWER SLUSHIE SERVES 2 PREP 10 MINUTES ¼ (450g) pineapple 1 cup firmly packed baby spinach ¼ cup firmly packed fresh mint leaves 2 tablespoons lemon juice 3 cups ice cubes 1 Remove and discard skin from pineapple and roughly chop. Place in a blender with the spinach, mint, lemon juice and ice cubes. Blend until smooth. 2 Pour into 2 x chilled 2-cup-capacity glasses. Serve immediately. NUTRITION: (per serve) 322kJ; 0.3g fat; 0.02g sat fat; 2.3g protein; 13.2g carbs; 3g fibre; 0mg chol; 9mg sodium. ORANGE AND BEETROOT SLUSHIE SERVES 2 PREP 10 MINUTES 1 medium (190g) trimmed beetroot 2 oranges, peeled, roughly chopped 1 cup passionfruit sorbet 3 cups ice cubes 1 Wearing disposable gloves, peel and cut beetroot into 2cm pieces. Place in a blender with…

COFFEE GRANOLA SERVES 8 PREP 5 MINUTES COOK 2 HOURS 250g organic rolled oats 250g mixture of LSA, dried fruit and nuts 150g honey, warmed 150ml rice bran oil 150ml espresso coffee 1 teaspoon ground cinnamon ½ teaspoon ground fennel Tamar Valley Greek Style All Natural Yoghurt and poached or fresh fruit to serve 1 Preheat oven to 130°C. 2 Line 2 roasting dishes with baking paper and set aside. 3 Place the oats and mixture of LSA, dried fruit and nuts in a large mixing bowl and set aside. 4 Pour the honey, rice bran oil and coffee into a jug. Stir in the cinnamon and fennel until combined. Pour honey mixture over the dry ingredients and stir to coat. 5 Spread mixture evenly over prepared roasting dishes. Bake…

WE HID VEGIES IN MEATBALLS, ADDED ZOODLES TO NOODLES When people are asked if they plan to cook more healthily, they say yes but when they’re asked whether they actually cook healthily, they say no. It’s a conundrum. What stops people cooking healthier food for their family, particularly when they want to? We decided to get to the bottom of it. Our Facebook friends gave us their opinions, we did on-the-spot surveys at the supermarket, and talked to all the family cooks we knew. The answers came through loud and clear: healthy recipes cost more, are complicated to make, and serving it to the family is too risky ’cos if the kids don’t eat it, you’ll have to cook something else, wasting more time and more money! We took these…

THIS IS JUST TO SAY “I have eaten the plums that were in the icebox and which you were probably saving for breakfast Forgive me they were delicious so sweet and so cold.” WILLIAM CARLOS WILLIAMS, POET Plums These beautiful stonefruit vary in colour from light yellow to pink and even black, each having their own distinct sweetness and texture. Plums have a low glycaemic index, so they fill you up and help control blood sugar levels. Cook them in crumbles and cobblers, or use in savoury dishes such as salads or salsas, or turn them into glazes. With a high pectin content, they’re perfect for making jam, too. TO STORE: Store unripe plums in a brown paper bag at room temperature for up to 2 days. Once ripe, store…

5 tips for… packing a healthy, happy lunchbox 1 HELPING HAND The lunchbox is a critical part of your child’s school day and not just because it breaks up the learning. Kids who eat well at school are better at concentrating and staying ‘on task’ than those who don’t, and it can even help improve behaviour. 2 GET PLANNING To keep things nutritionally sound while still including a little variety, have a lunchbox planner. To simplify things even further, use a standard lunchbox framework (2 grains, 1 dairy, 2 fruit, 2 vegetables etc) to determine which foods to pack. 3 FACT CHECK Take the time to read nutrition panels and ingredient lists on prepared snacks and food. For example, wraps are a lunchbox favourite but the amount of sodium can…

1 Editor Rebecca had to take a quick pic of this pop-secret popcorn she had confiscated at the airport after a trip to the States. She used it as evidence to prove to her son she did actually get him the popcorn. 2 We celebrated Senior Designer Chloe’s last day with the SFI team as per her request – with a beer in hand (or in Chloe’s case, a beer in both hands!) We’ll miss you, Chloe! 3 Chloe also loved the banana bread makeovers in the last issue so much, she cooked all three recipes! Here, she topped the Lumberjack Bread with yoghurt, mango and blueberries. 4 There’s cake and there’s cheesecake. Then there’s a cake made of cheese and it’s all Chief Sub-editor Rosie wanted for her birthday!…

1 Damora Brown Rice Crackers Original, 100g, $1.29 Choose these crackers if you’re looking for a brown rice version that doesn’t skimp on flavour. They’re crispy, thin and salty, and are our favourite pick for a budget-friendly option. 2 Mary’s Gone Crackers Original, 184g, $8.25 Bursting with seeds, rice and grains, these organic crackers have a slightly toasty, smoky flavour and can be eaten just as they are. They’re pricey so aren’t an everyday choice. 3 Peckish Original Rice Crackers, 100g, $2.42 A perennial favourite with the team, Peckish have a different texture to regular rice crackers. They’re more delicate, with an airy texture that melts in your mouth when you take a bite. 4 Fantastic Original Rice Crackers, 100g, $2.53 The shiny finish and bubble-like surface are what gives…

MEAT-FRE MONDAY FILLING, HEALTHY AND CHEAP, THIS CANNELLONI IS BELLISSIMO! SPINACH AND RICOTTA ZUCCHINI CANNELLONI SERVES 4 PREP 35 MINUTES COOK 35 MINUTES 500g jar gluten-free red wine and garlic pasta sauce 80g broccoli leaf, spinach and beet leaves salad mix (see notes) 4 large zucchini, trimmed 450g fresh ricotta 1 egg yolk 1 garlic clove, crushed 1 teaspoon finely grated lemon rind ¼ cup finely shredded fresh basil leaves, plus extra leaves to serve ¼ cup grated mozzarella 2 tablespoons finely grated parmesan Olive oil cooking spray Salad leaves, to serve 1 Preheat oven to 200°C/180°C fan-forced. 2 Grease a 4cm-deep, 20cm x 23cm (base) metal baking dish. Spread pasta sauce evenly over base of dish. 3 Place salad mix in a microwave-safe bowl. Cover. Microwave on HIGH (100%)…

ANTIPASTO PIZZA SERVES 4 PREP 15 MINUTES (PLUS 30 MINUTES PROVING) COOK 15 MINUTES ½ cup tomato pasta sauce 6 slices prosciutto, torn 4 marinated artichoke hearts, drained, quartered 100g chargrilled capsicum, thickly sliced ½ cup green Sicilian olives ¹/ ³ cup drained semi-dried tomatoes 180g tub bocconcini, drained, roughly torn Baby rocket, to serve Pizza Dough 1 teaspoon dried yeast ½ teaspoon caster sugar 2 tablespoons extra virgin olive oil 2 cups plain flour, plus extra for dusting ½ teaspoon salt 1 Make Pizza Dough Combine ¾ cup warm water, yeast and sugar in a jug. Set aside for 5 minutes or until foamy. Add oil. Stir to combine. Combine flour and salt in a separate bowl. Make a well. Add yeast mixture. Using a butter knife, mix until…

CHARGRILLED STRAWBERRY SKEWERS WITH ORANGE MASCARPONE SERVES 6 PREP 25 MINUTES COOK 15 MINUTES YOU’LL NEED 12 SMALL METAL SKEWERS OR PRE-SOAKED BAMBOO SKEWERS. 375g mascarpone 1 teaspoon ground cinnamon 1 tablespoon finely grated orange rind, plus orange zest to serve 3 x 250g punnets strawberries, hulled 12 slices sourdough 2 tablespoons extra virgin olive oil ½ cup pepitas and sunflower kernels seed mix ¹/ ³ cup maple syrup, plus extra to serve 1 Combine mascarpone, cinnamon and orange rind in a bowl. 2 Thread strawberries onto 12 skewers. Brush both sides of sourdough with oil. 3 Heat a barbecue grill or chargrill pan on medium-high heat. Cook skewers and sourdough, in 2 batches, for 3 minutes each side or until charred. 4 Meanwhile, toast seed mix in a frying…

CHOC-TOP HONEYCOMB SERVES 16 PREP 10 MINUTES (PLUS 4 HOURS STANDING) COOK 35 MINUTES YOU’LL NEED A CANDY THERMOMETER FOR THIS RECIPE. 1¼ cups caster sugar ¼ cup golden syrup ¼ cup honey 2 teaspoons bicarbonate of soda 2 cups nutty caramel popcorn 200g block dark chocolate, chopped 15g butter ¼ cup coconut flakes 1 Grease an 18cm x 28cm (base) slice pan. Line base and sides with baking paper, extending paper 2cm above edges on all sides. 2 Place sugar, golden syrup, honey and ²/ ³ cup water in a medium heavy-based saucepan over medium-low heat. Cook, stirring occasionally, for 10 minutes or until sugar has dissolved (do not boil). 3 Increase heat to medium-high. Bring to the boil. Boil, without stirring, for 18 to 20 minutes or until…

MINI SWEET CAKE BURGERS AND FRIES MAKES 24 PREP 1 HOUR 30 MINUTES (PLUS 50 MINUTES STANDING) COOK 50 MINUTES 125g butter, softened ¾ cup raw caster sugar 2 teaspoons vanilla extract 1 egg 2½ cups plain flour 1 teaspoon bicarbonate of soda 1¼ cups milk 2 tablespoons sesame seeds 250g white ready to roll icing Yellow food colouring gel 2 x 200g packets caramel crown biscuits 1 egg white 1½ cups pure icing sugar, sifted Red food colouring gel 12 green lolly snakes, thinly sliced diagonally French fries crunchy straws, to serve 1 Preheat oven to 180°C/160°C fan-forced. Line 4 large baking trays with baking paper. 2 Using an electric mixer, beat butter, caster sugar and vanilla until light and fluffy. Add egg. Beat until combined. Sift over ½…

Dinner dash Make no-fuss Japanese-style curry at home with S&B Golden Curry Sauce Mix, $4.95, available in mild, medium-hot and hot. Quick and easy to prepare, just stir-fry meat and vegies of your choice, then add the sauce mix and water. Serve with rice for a dinner the whole family will love. Go to oriental.com.au. Wrap me happy Helga’s Traditional White Wraps, $5 for eight, contain no artificial colours, flavours or preservatives, and have less sodium than other leading brands. For a quick quesadilla, arrange barbecue chicken, corn, capsicum and cheese on half a wrap, fold over to enclose and cook in a sandwich press. Find them at supermarkets. Purr-fect gift Treat your feline friend to the limited edition Fancy Feast Classic Collection, featuring a range of cat accessories and…

SIDES, STARTERS, SALADS & NIBBLES FISH & SEAFOOD BEEF, PORK & LAMB CHICKEN COVER RECIPE SWEETS DRINKS…

Goodbye gluten Coeliac disease, unlike a gluten intolerance or allergy, is an immune disease caused by gluten, which is found in wheat, rye, barley and oats, and stops the body from absorbing nutrients. If left untreated, it can cause a range of serious health problems. This issue, we’ve included lots of versatile and flavoursome gluten-free recipes that you can make for the whole family – these four meals will get rave reviews. AMARANTHis an ancient protein-packed seed. It is classified as a ‘pseudo-cereal’ as it is nutritionally similar to cereal grains despite not being in the same botanical family. Amaranth is gluten-free and high in protein, dietary fibre and iron. The seeds can be added to crackers (see our recipe on p82) or used to make gluten-free porridge. Amaranth flour…

“To break the monotony of lunches without making more work for myself, I make pinwheel sandwiches or even just cut them into little fingers.” Jessica “I pack different parts of the lunch at the beginning of the week and let my child choose how they combine them each day.” Jo “I include a message in the lunchbox, just so they know I’m thinking of them even when I’m not there. It’s the simple things that make a big difference.” Lorraine “Veggies get smuggled into lunchboxes at my house via muffins, which are loaded with carrot and zucchini.” Marie…

ASIAN It was our annual Asian issue and we were cooking everything from stir-fries to curries to quick and easy salads, including this chilli beef salad. GET LOW We dished up our best-ever low-kilojoule meals, from tuna patties to glazed vanilla plums, to prove eating well doesn’t have to mean missing out on delicious food. SWEET LIFE Whether it was drizzled on Pineapple Coconut Fritters, like we did here, or added to cheesecake, creamy caramel makes all things delectable! Find this recipe on taste.com.au .…

CHICKEN, RAMEN AND VEGETABLE SOUP SERVES 4 PREP 10 MINUTES (PLUS 10 MINUTES STANDING) COOK 15 MINUTES 1 litre salt-reduced chicken stock 2 tablespoons salt-reduced soy sauce 5cm piece fresh ginger, sliced 1 garlic clove, halved 400g chicken breast fillets, halved diagonally 1 large carrot 270g packet Hakubaku Organic Ramen Noodles 2 cups small cauliflower florets 200g green beans, cut into 2cm lengths 2 green onions, thinly sliced 1 Place stock, soy sauce, ginger, garlic and 3 cups water in a large saucepan over medium-high heat. Bring to the boil. Add chicken. Reduce heat to low. Simmer, covered, for 5 minutes. Remove from heat. Stand, covered, for 5 to 7 minutes or until chicken is cooked through. 2 Meanwhile, cut carrot into flowers. Using a sharp knife, cut out 5…

THE INFO + GLUTEN FREE + LOW SATURATED FAT GLUTEN-FREE MINI PORK SCHNITZELS WITH POTATO AND ORANGE SALAD SERVES 4 PREP 30 MINUTES (PLUS 15 MINUTES REFRIGERATION) COOK 15 MINUTES 2½ cups fresh gluten-free breadcrumbs (see notes) 1 small bunch chives, thinly sliced 1 tablespoon gluten-free all-purpose pepper seasoning 2 eggs 300g pork fillet, thinly sliced 500g packet baby red potatoes, halved 200g green beans, trimmed ¼ cup extra virgin olive oil 1 cup seedless red grapes, halved 2 oranges, peeled, sliced into rounds Lemon wedges and fresh flat-leaf parsley leaves, to serve Mustard Dressing 1 tablespoon gluten-free wholegrain mustard 2 tablespoons plain Greek-style yoghurt 2 tablespoons apple cider vinegar 2 tablespoons extra virgin olive oil 1 Make Mustard Dressing Place mustard, yoghurt, vinegar and oil in a large bowl.…

FIND US IN THE HOME, GARDEN AND LIFESTYLE PAVILION. CHECK THE COUNTRY STYLE FACEBOOK PAGE FOR ALL THE LATEST UPDATES.…

“I think cookies are sort of the unsung sweet, you know? They’re incredibly popular. But everybody thinks of cakes and pies and fancier desserts before they think cookies. A plate of cookies is a great way to end dinner and really nice to share at the holidays.” BOBBY FLAY, CELEBRITY CHEF…

GLUTEN-FREE MIXED SEED CRACKERS MAKES 20 PREP 10 MINUTES (PLUS 20 MINUTES STANDING AND COOLING) COOK 1 HOUR ½ cup sunflower seeds 2 tablespoons black chia seeds 1 tablespoon sesame seeds ¼ cup brown flaxseeds ¼ cup pepitas ¼ cup amaranth (see note) ¾ cup warm water 1 teaspoon sea salt 1 Combine seeds, pepitas and amaranth in a bowl. Add warm water. Set aside, stirring occasionally, for 20 minutes or until water is absorbed. Stir in salt. Season with pepper. 2 Preheat oven to 160°C/140°C fan-forced. Line a large baking tray with baking paper. 3 Spoon mixture onto prepared tray, spreading until 5mm-thick. Bake for 1 hour or until golden and crisp. Cool on tray. Break into 20 pieces. Serve. NUTRITION: (each) 255kJ; 4.4g fat; 0.5g sat fat; 2.5g…

Kim says: + You can find freeze-dried fruit in the health food or dried fruit aisles at major supermarkets. + The bark is great for afternoon snacking or as a sweet treat to serve after dinner when entertaining. + The bark will thaw quickly, so remove it from the freezer just before serving. + Bark can be made up to 1 month in advance. Break frozen bark into pieces and layer between sheets of baking paper in an airtight container. Return to the freezer immediately. MANGO COCONUT FRO-YO BARK SERVES 8 PREP 15 MINUTES (PLUS OVERNIGHT FREEZING) ½ cup diced fresh or frozen thawed mango 1¼ cups plain Greek-style yoghurt 10g packet freeze-dried mango (see Kim’s tips) ¼ cup coconut flakes, toasted 1 Grease a 20cm x 30cm lamington pan.…