Innholdsfortegnelse for April 2017 i Super Food Ideas

SALT CONTENT CAN VARY WIDELY BETWEEN 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…

“IT TOOK ALL OF 15 MINUTES! SUPERB!” Easy-peasy mains Tonight I made the absolutely delicious Green Bean and Radish Salad with Crunchy Chickpea Dukkah (Jan/Feb 17, p59). I picked radishes and mint from my garden and added Aussie lamb leg steaks. It took all of 15 minutes! Superb! Thank you SFI. Jules Simpson, via email KIDS IN THE KITCHEN Thank you so much for your wonderful December issue. Being a super-keen baker, I was looking for something I could do with my toddler for Christmas while our newborn slept. The Gingerbread Wreath and Biscuits (p70) was perfect! Easy to bake, easy to compile and easy for little hands. And what an impact! Our guests have all complimented us so we made two so that we can eat one!…

Classics remade When you think of comfort food, ‘healthy’ doesn’t normally come to mind. But that’s all set to change with our better-for-you makeovers of family favourites. Potato salad is still super creamy, but we’ve also made sure it’s heart-friendly and low in saturated fat. The same goes for cheesy nachos, which is now high in fibre and lower in sodium. So next time a craving hits, don’t fight it, indulge! RAW BUCKWHEAT Often mistaken for a grain, buckwheat is actually the seed of a plant related to rhubarb. Found in the health food section of the supermarket, it’s a good source of protein, iron, carbohydrates and magnesium. Despite it’s name, it’s gluten free, and is a great alternative to couscous and burghul. See how we used it in our…

1 Game on Ramp up the Easter egg hunt with a Davis and Waddell Some Bunny Loves You Egg Tote, $9.99. Shaped like a bucket to fit lots of Easter eggs, the cotton tote is even fitted with rabbit ears so your little one can look the part while they ransack the garden for chocolate eggs. For stockists, visit davidandwaddell.com.au. 2 Good egg Dairy milk chocolate stuffed with crunchy Oreo crumbs… we didn’t think Easter eggs could get any better until the new Cadbury Dairy Milk Oreo Eggs, $4.69, landed on our desks. You can also use the eggs in your Easter desserts – check out our rocky road-style slice on page 94 for inspiration. Find them at Coles and Woolworths. 3 Minute meals Taking out the title of the…

SPICY SALMON NACHOS SERVES 4 PREP 15 MINUTES (PLUS 30 MINUTES REFRIGERATION) COOK 20 MINUTES 3 teaspoons Mexican chilli powder 2 tablespoons lime juice 1½ tablespoons extra virgin olive oil 2 x 200g skinless boneless salmon fillets 1 large avocado, roughly chopped ½ teaspoon Tabasco sauce 2 tablespoons roughly chopped fresh chives 2 tablespoons roughly chopped fresh flat-leaf parsley leaves 1 red onion, cut into thin wedges 250g mini roma tomatoes, halved 230g packet white corn tortilla strips 1 small Lebanese cucumber, diced 100g fetta cheese, crumbled Lime zest, to serve 1 Combine chilli powder, ½ the lime juice and 2 teaspoons oil in a small bowl. Season with salt and pepper. Place salmon and chilli mixture in a snap-lock bag. Seal bag. Gently rub salmon to coat. Refrigerate for…

CRUNCHY POTATO AND MIXED SEED SALAD SERVES 4 PREP 20 MINUTES (PLUS COOLING) COOK 45 MINUTES 800g chat potatoes, quartered 1 tablespoon fresh thyme leaves 2 tablespoons extra virgin olive oil ¼ cup natural seed mix with pine nuts 1 garlic clove, unpeeled 2 cups watercress sprigs 1 avocado, cut into thin wedges Cider Vinaigrette 2 tablespoons apple cider vinegar 1 tablespoon extra virgin olive oil 1 teaspoon wholegrain mustard 1 Preheat oven to 220°C/200°C fan-forced. Line a large baking tray with baking paper. 2 Place potato, thyme and oil in a large bowl. Season with salt and pepper. Toss to coat. Arrange potato in a single layer on prepared tray. Roast for 30 minutes. Sprinkle potato with seed mix. Add garlic clove to tray. Roast for a further 10…

MINI PUMPKIN AND GOAT’S CHEESE PIZZAS MAKES 24 PREP 15 MINUTES COOK 35 MINUTES 450g butternut pumpkin, peeled Olive oil cooking spray 2 tablespoons extra virgin olive oil 1 large brown onion, thinly sliced 2 tablespoons balsamic vinegar 3 x 26cm round pizza bases with tomato paste 100g goat’s cheese, crumbled 24 small fresh thyme sprigs, plus extra to serve 1 Preheat oven to 220°C/200°C fan-forced. Line 2 large baking trays with baking paper. 2 Cut pumpkin into 24, 1cm x 6cm pieces. Place on 1 prepared tray. Spray with oil. Bake for 25 minutes or until light golden and tender. Set aside. 3 Meanwhile, heat ½ the oil in a small saucepan over medium heat. Add onion. Cover. Cook, stirring once, for 5 minutes or until softened. Uncover. Cook,…

PANIC STATIONS! THE SHOPS ARE SHUT FOR ONE WHOLE DAY The Easter long weekend. It’s a great Australian tradition. One that usually includes the following occurrences: 1. A trip to the supermarket to pick up a few things, which turns into a groaning trolley full of food and supplies because, after all, the shops will be closed for ONE DAY! 2. The same happens at the bottle shop because it, too, is closed for ONE DAY, and what on earth would we do if we had people over and we ran out of grog?! 3. A day spent cooking, worrying the whole time that there’s not going to be enough food, bemoaning that the shops are closed for ONE DAY, and wondering if the local grocery store might be open…

Take one cake mix, add four ingredients and what do you get? Sweet treats that are the sum of yum! Plus, we’re racing the clock with 17-minute meals you’ll have to eat to believe. Don’t miss: It saves time, money, bench space, and best of all, washing up. One-pan cooking will never go out of style, and these recipes prove it. Pamper Mum on Mother’s Day with our stunning and easy-to-prepare lunch menu. Plus, stress-less school-night dinners, mac and cheese five ways, and a dairy-free cheesecake!…

1 NO NAME CALLING Most of us have slipped up on this at least once. Our child intentionally disobeys us and we lash out, “You brat”. When our words are unkind, we may find that our children retreat. Instead, pause and consider the effects of what you’re saying. 2 DON’T COMPARE AND CONTRAST “Why can’t you be more like your brother? He listens”. Comparisons between children promote the idea that they are in constant competition with others and simply being themselves is never enough. 3 CONSIDER CONSEQUENCES Withdrawing affection or love as a consequence for your child’s bad behaviour teaches them that our love is contingent on their actions. This encourages them to become people-pleasers rather than independent thinkers. 4 THE DISMISSAL We dismiss our children when we say “Just…

Saving and savouring When you’re on a small budget, feeding the family nutritious, filling meals can be quite the task. So, to give you a helping hand, we picked the brain of Jody Allen, author of The $50 Weekly Shop ($24.99, Penguin Books) and blogger at stayathomemum.com.au , to find out her best money-saving tips. 1 GO FOR GOLD Start by setting a weekly budget based on your family’s needs. Be realistic and don’t be discouraged if you don’t meet your target on your first attempt. If you’re saving for a larger goal, such as a holiday, use it as motivation to keep you on track. 2 PLAN AHEAD Always keep a shopping list with you and stick to it. If it’s possible,…

1 Barker’s Raspberry Jam, 455g, $5.50 Made from nothing but raspberries and sugar, this jam has a vibrant, glossy sheen. It’s flecked with raspberry seeds and tastes pretty much like it was made at home. 2 Bonne Maman Raspberry Conserve, 370g, $5.50 In comparison to traditional jams, the thicker texture of this conserve is perfect to pair with cheese or meats. It has a distinct rich colour with a pronounced raspberry flavour. 3 Cottee’s Raspberry Jam, 500g, $3.69 We were hit with waves of nostalgia tasting this jam. Its thicker jelly-like consistency and level of sweetness reminded us of traditional treats such as jam drops, roly polys and Devonshire teas. 4 Macro Organic Raspberry Spread, 250g, $3.40 Made from only certified organic ingredients, this spread balances the sweetness of sugar…

HARISSA VEGETABLE AND EGG TRAY BAKE SERVES 4 PREP 15 MINUTES COOK 30 MINUTES 2 tablespoons extra virgin olive oil 3 garlic cloves, sliced 3 teaspoons harissa Middle Eastern spice blend 500g Kent pumpkin, peeled, cut into 3cm pieces 1 zucchini, cut into 1cm slices 1 red capsicum, cut into 3cm pieces 4 red radishes, trimmed, halved 1 carrot, cut into 1cm slices 100g green beans, trimmed 400g can black eye beans, drained, rinsed 4 eggs Fresh flat-leaf parsley leaves, crusty bread and lime wedges, to serve 1 Preheat oven to 220°C/200°C fan-forced. Grease a large shallow baking dish. 2 Combine oil, garlic, spice blend, pumpkin, zucchini, capsicum, radish, carrot and green beans in prepared dish. Bake for 20 minutes or until starting to char. 3 Sprinkle over black…

»» Annabel says: This recipe is bound to incite some serious lunchbox envy. With melt-in-the-mouth pastry and the most delicious cheese, tomato, onion and thyme filling, these tartlets also make a great grown-up lunch or canapé. MINI CHEESE AND TOMATO TARTLETS MAKES 24 PREP 25 MINUTES (PLUS 30 MINUTES REFRIGERATION) COOK 20 MINUTES TO GET THE PATTERN ON THE EDGE OF THE PASTRY CASE, YOU’LL NEED A 5CM-ROUND FLUTED COOKIE CUTTER. 1¼ cups plain flour, plus extra for dusting 75g chilled unsalted butter, chopped 1 large egg, lightly beaten 1 tablespoon iced water Filling 1 tablespoon olive oil 2 brown onions, finely chopped 1 tablespoon chopped fresh thyme leaves 2 large eggs, lightly beaten 150ml double cream 12 cherry tomatoes, halved ¹/ ³ cup finely grated parmesan 1 Grease 2…

CLASSIC LAMB MOUSSAKA SERVES 6 PREP 30 MINUTES COOK 1 HOUR 20 MINUTES ¼ cup extra virgin olive oil 2 eggplants, trimmed, thickly sliced 1 brown onion, finely chopped 2 garlic cloves, crushed 500g lamb mince 400g can diced tomatoes ½ cup dry red wine 2 teaspoons dried oregano ½ cup finely grated parmesan Mixed salad leaves, to serve Bechamel Sauce 3 cups milk 1 brown onion, halved 1 dried bay leaf 3 whole cloves ½ teaspoon ground cinnamon Pinch of ground nutmeg 50g butter ¹/ ³ cup plain flour 1 Make Bechamel Sauce Combine milk, onion, bay leaf, cloves, cinnamon and nutmeg in a saucepan over medium heat. Bring to a simmer. Remove from heat. Set aside for 30 minutes to infuse. 2 Meanwhile, heat 1 tablespoon oil in…

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

“We try to label the behaviour as wrong and not the child. Having said that I had a huge nasty scream this morning. Not my finest hour.” Rebecca “When I was a kid, I was told a lot that what I was doing was ‘stupid’. My kids know that using this word is worse than swearing in our house.” Fiona “My mum washed my mouth out with soap and I’ve vowed never to do that to my kids.” Mel “Being compared to siblings — my father did it and it was so hurtful.” Marg “I was made to pay for things I broke. Kids break things! I’ll never do that to my children.” Claire…

“We do a weekly menu plan based on the specials at our butcher and supermarket.” Merryn Lillia “Make portion sizes look larger by being creative in how you serve things. For example, cut meat into different-sized portions and thinly slice vegetables.” Lyn Connor “Stock your pantry with dried beans, pasta, rice and grains as they have a longer shelf-life. Also, look out for cheaper cuts of meat and load up when they’re on sale.” Nicole Seguin-Andreijeff “Use beans in stews and soups. They are a very cheap source of protein and fill you up, too.” Diane Walls “Don’t take the teenagers with you to the supermarket!” Melanie Masiorski “Choose vegetables that are in season and grow your own herbs.” Kara Brennan “Buy less processed food.” Vicki McKenzie “Write a list…

CHOC-HAZELNUT DRIP CAKE SERVES 20 PREP 1 HOUR (PLUS COOLING AND OVERNIGHT REFRIGERATION) COOK 1 HOUR 40 MINUTES YOU’LL NEED TO START THIS RECIPE 1 DAY AHEAD. 375g butter, chopped 3 cups brown sugar 2 cups milk 1 cup cocoa powder, sifted ¾ teaspoon bicarbonate of soda 3 cups self-raising flour ½ cup plain flour ¾ cup hazelnut meal 5 eggs 3 chocolate wafer sticks 200g box Ferrero Rocher Roughly chopped hazelnuts, to serve Caramel 1½ cups caster sugar ¾ cup thickened cream, at room temperature Chocolate Bark ½ cup milk chocolate melts Assorted sprinkles, to decorate Choc-hazelnut Buttercream 500g butter, softened ¹/ ³ cup Nutella 3 cups icing sugar mixture Chocolate Ganache 60g dark chocolate, chopped ¹/ ³ cup thickened cream 1 Make Caramel Place caster sugar and 1½…

Get ahead: + FOR MONDAY’S DINNER: Make step 1 of the Eggplant and Chilli Pasta. Cool. Spoon into an airtight container. Refrigerate for up to 2 days. + FOR WEDNESDAY’S DINNER: Make step 1 of the Chicken Meatball Laksa. Place in an airtight container and store in the fridge for up to 1 day. + FOR FRIDAY’S DINNER: Make step 2 of the Teriyaki Beef and Gyoza Bento Box. Place beef mixture and remaining soy mixture in separate airtight containers and store in the fridge for up to 2 days. MEAT-FREE MONDAY SPICE UP THE WEEK RIGHT FROM THE GET-GO WITH THIS VEGO CHILLI PASTA EGGPLANT AND CHILLI PASTA SERVES 4 PREP 10 MINUTES COOK 30 MINUTES 2 tablespoons extra virgin olive oil 1 red onion, halved, thinly sliced 1…

THE INFO + HIGH FIBRE NAGI’S TEXAS CHILLI SERVES 8 PREP 15 MINUTES COOK 55 MINUTES 200g pork sausages 2 tablespoons vegetable oil 3 garlic cloves, crushed 1 large brown onion, finely chopped 500g lean beef mince 2 large beef stock cubes, crumbled 500ml tomato passata ¼ cup tomato paste 2 teaspoons sugar 1 tablespoon dried oregano 1 tablespoon smoked paprika 2 teaspoons ground cumin 1 teaspoon garlic powder 1 teaspoon onion powder 1 to 2 teaspoons cayenne pepper 2 x 420g cans red kidney beans, drained ²/³ cup sour cream, ²/ ³ cup grated cheddar, fresh coriander leaves and 8 warmed tortillas, to serve (see Nagi’s tips) Coleslaw 400g bag coleslaw mix 1 tablespoon apple cider vinegar 2 tablespoons whole-egg mayonnaise ¼ cup sour cream 2 teaspoons Dijon mustard…

Better bread Enjoy Chicago-style bagels at home with ABE’s Bagels, $4.95 for a pack of four. Steam-baked for a chewy, dense texture, serve bagels lightly toasted with spreads and fillings. Available in a variety of flavours, including sesame seeds and multigrain, find them in the bread aisle at Woolworths. Sweet surprise The iconic Ferrero Rocher has gone supersize with a larger-than-life version of itself. The Grand Ferrero Rocher, $18, combines milk chocolate with finely roasted hazelnut pieces crafted into a chocolate shell. Crack it open to reveal a surprise of individual Ferrero Rocher inside. Find them at supermarkets. Daily grind The coffee shop comes to you with Gloria Jean’s Smooth Classic Blend Ground Coffee, $8.80 for 200g. Made from 100 per cent medium-roasted arabic beans, one cup will give you…

HATCHING CHICK BISCUITS MAKES 8 PREP 1 HOUR (PLUS FREEZING, REFRIGERATION AND STANDING) COOK 5 MINUTES ½ x 250g packet milk arrowroot biscuits (see notes) 8 vanilla marshmallows, halved horizontally 2 tablespoons strawberry jam 290g packet white choc melts Yellow food colouring gel 250g ready-to-roll white icing 16 candy eyeballs 4 orange M&M’s minis, halved 8 yellow M&M’s, halved 1 Place 4 biscuits, flat-side up, on a microwave-safe plate. Top each with 2 marshmallow halves. Microwave on HIGH (100%) for 10 seconds or until marshmallows are soft. Spread ½ teaspoon of jam onto the flat-side side of 4 more biscuits. Carefully sandwich marshmallow and jam biscuits together. Repeat with remaining biscuits, marshmallows and jam to make 8 biscuits. Freeze for 20 minutes or until marshmallow is firm. 2 Reserve 10…