SOUPED UPd2g5na3xotdfpc.cloudfront.net/uploads/pdf/6112_Fresh-Mag-July-2009.pdf · souped up now in...

SOUPED UP

NOW IN

• QUICK MEALS • EASY DINNERS • HEALTH & WELLBEING • LIVING IDEAS •

ISSUE 41 • JULY 2009 • woolworths.com.au

LIVING WITH DIABETES

ON THEBRIGHT

YOUR FREEMONTHLY MAGAZINE

STAYING POSITIVE

SEASONCOOKING WITH

JULY’S BEST

FLAVOURS

SIDE

IN TOUGH TIMES

DR ROSEMARY

STANTON REPORTS

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meet the team

gillian clarissa nicky

Welcome to our July issue! Now

we are well into our fourth year,

we thought an introduction to the

Fresh team was well overdue.

Meet Gillian, our Media Integration

Manager, Clarissa, the Managing

Editor and Nicky, our Fresh

Magazine Liaison Manager. Together

with our inspiring Food Editor

Christine, amazing Art Director

Aspasia and our team of wonderful

stylists, photographers and foodies,

we team up to get the freshest food

ideas to you each month.

Speaking of a team effort, we

caught wind of some exciting news

that we couldn’t wait to share with

Fresh readers! Woolworths has

joined forces with Qantas to make

shopping a whole lot better

than ever before.

Now, when you shop at

Woolworths with your Everyday

Rewards Card, you can earn

1 Qantas Frequent Flyer Point

for every dollar you spend over

$30 plus you still get your 4c petrol

savings! Turn to page 22 to fi nd

out more about this exciting new

way to shop!

Since we’ve all caught the

travel bug, we’re taking your

tastebuds on a trip next month

to the Mediterranean both in

Woolworths Fresh magazine

and at your local Woolworths

supermarket. So get packing,

our August issue hits the shelves

on July 29. Get in early so you

don’t miss out!

Signing off until next time,

the fresh team

For more simple recipes or to

download back issues of Woolworths

Fresh magazine, visit us online at

woolworths.com.au

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Fun food for kids.New Woolworths Select Instant noodles have NO added MSG, NO added

artificial colours and NO added preservatives. They’re baked not fried and

99% fat free, in 3 fantastic fun flavours.

WC5699-3-V3.pdf Page 1 6/5/09, 3:42 PM

6 Now in Season Cooking with the freshest and finest

ingredients that July has on offer.

13 A Cut Above Our expert tips on the perfect kinds

of meat for slow-cooking.

15 What’s For Dinner? Spice things up with our hearty

winter warmers.

21 From the Bakery Enjoy the ultimate sandwich with

a fresh crusty cobb loaf.

22 Prepare for Take-off Shop at Woolworths and earn

Qantas Frequent Flyer Points.

26 All about: Prawns Enjoy the fresh flavours of the

sea with Crystal Bay Prawns.

CONTENTSJULY 2009

28 Souped Up Get cosy with a homemade soup.

32 Quick and Easy Ready in just minutes, the new

range of Deli Express Fresh

Soups are a perfect meal on

the go.

35 Fresh Families Dr Rosemary Stanton on kids

and bubs living with diabetes.

38 Fresh Food Kids Find the sunken treasure in the

yummy vegie soup.

40 Health and Wellbeing Taking a look on the bright side.

43 Health and Beauty Get glam with our favourite shades

of red.

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now in season

6

now in season

now in seasonCooking with the freshest and fi nest July has to offer.

To buy As a general rule, do not buy mussels which are open or have broken shells.

Mussels are a wonderful food with a delicate taste that are high in protein and low in

cholestrol and fat.

Storage The best way to store mussels is to cover with ice. Never soak mussels –

always allow melted ice to drain away. Do not store in an airtight container or plastic

bag as they will ‘suffocate’.

To prepare Mussels need only a few minutes cooking, so when adding them to other

recipes, add them at the last moment, in order to prevent over-cooking. They can be

steamed, baked, grilled or pan-fried and can also be added to pastas, rice dishes, sauces,

soups and stews. When deep-fried, they should be removed from the shell.

Available from the seafood counter at selected Woolworths supermarkets.

mussels

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Mussels in white wine & creamPreparation: 5 minutes

Cooking: 20 minutes Serves: 4

1 tbs olive oil

1 leek, finely sliced

2 garlic cloves, crushed

½ cup white wine

juice of ½ lemon

6 sprigs thyme

200ml thickened cream

freshly ground black pepper

1.5kg mussels, scrubbed and debearded

2 tbs chopped continental parsley

bread roll, to serve

1 Heat oil in a large pan over medium heat.

Cook leek and garlic for 3 minutes, until

leek is tender. Stir in wine, lemon juice and

thyme. Bring to the boil. Reduce heat and

simmer until liquid has reduced by half.

2 Stir in cream and season with pepper.

Bring to boil. Reduce heat and simmer for

5 minutes until sauce has thickened slightly.

3 Add mussels and stir well to coat with

the sauce. Cover and cook for 3-5

minutes, shaking the pan frequently until

all of the mussels open. Discard any that

are tightly closed. Sprinkle with parsley.

Serve with bread roll.

NUTRITIONAL VALUE

Per serve: 22g protein, 25g fat (16g saturated

fat), 3g carbohydrate, 1g dietary fibre, 1625 kJ

(390 Cals).

Woolworths fresh 7


now in season

8

Custard apple cheesecakePreparation: 45 minutes

Chilling: 2 hours Serves: 10

Base

250g pkt ginger nut biscuits

100g shredded wheatmeal biscuits

125g butter, melted

Filling

1 large custard apple

3 tsp powdered gelatine

¼ cup boiling water

250g cream cheese

½ cup caster sugar

1 cup chilled evaporated milk

2 tbs lemon or lime juice

2 tbs toasted coconut

1 Line the base of a 20cm springform tin with

baking paper. Break biscuits and place into

a food processor. Process until fine crumbs

form. Add butter and process until combined.

Transfer to prepared tin and using a measuring

cup firmly press crumb mixture evenly over

base and side. Chill for 30 minutes.

2 Tear custard apple in half and using a

spoon scoop out flesh and remove seeds.

Dissolve gelatine in boiling water, whisking well

with a fork. Wipe out food processor bowl and

add cream cheese, sugar and custard apple

flesh. Process until smooth.

3 Using electric beaters, whip evaporated

milk for 5 minutes until thick and creamy.

Add to cream cheese mixture with gelatine

and lemon or lime juice and process well

until smooth. Pour into prepared biscuit shell

and chill for at least 2 hours to set. Decorate

with coconut.

NUTRITIONAL VALUE

Per serve: 7.5g protein, 26g fat (16g saturated

fat), 46g carbohydrate, 2g dietary fibre, 1860kJ

(445 Cals).

custard apples

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To buy Custard apples have pale

green skin with large bumps. They are

heart-shaped, with soft white flesh

and large, shiny black seeds. Their

skin and seeds are inedible, but their

custard-like flesh is sweet and creamy.

Best in They are delicious fresh on

their own, or used to make pancakes,

drinks and ice-creams.

Storage Dark green custard apples

should be allowed to ripen at room

temperature until pale green. When

ripe, they will yield slightly to gentle

pressure (similar to an avocado). Once

at this stage, they’re best stored in the

fridge and used within 2 days.

Available between March and July

from the fresh fruit and vegetable

department at your local Woolworths

supermarket.


Woolworths fresh 9

celery

Stir-fried beef with celery & cabbage Preparation: 30 minutes

Cooking: 8 minutes Serves 4

6 dried shiitake mushrooms

250g Beef Stir-Fry Heart Smart

2cm piece ginger, finely shredded

2 tbs rice wine or dry sherry

1 tbs Woolworths Select Soy Sauce

1 tsp sesame oil

1 tbs cornflour

3 stalks celery

1 onion

½ chinese cabbage (wombok)

2 tbs vegetable oil

2 tbs Woolworths Select Oyster Sauce

2 tbs Woolworths Select Soy Sauce, extra

1 tsp sesame oil, extra

1 red chilli, sliced, to serve

1 Soak mushrooms in hot water for

20 minutes. Put beef and ginger in

a bowl. Combine rice wine, soy sauce,

sesame oil and cornflour until smooth and

pour over beef. Stir well and leave to

marinate for 30 minutes.

2 Finely slice celery on the diagonal.

Cut onion into thin wedges and shred

cabbage. Drain mushrooms, reserving

½ cup of liquid, remove and discard stalks

and thinly slice caps.

3 Heat oil in a wok or frying pan until

very hot. Add beef with marinade and

stir-fry for 2 minutes, tossing frequently until

browned. Add celery, onion, mushrooms,

oyster sauce, extra soy sauce and sesame

oil and reserved mushroom liquid. Stir-fry for

3-4 minutes. Add cabbage, toss until softened

and serve immediately with sliced red chilli.

NUTRITIONAL VALUE

Per serve: 17g protein, 15g fat (2.5g saturated

fat), 14g carbohydrate, 6g dietary fibre,

1125kJ (270 Cals).

To buy Celery is composed of long, pale green and crisp stems, topped with feathery

green leaves. Look for crisp celery bunches, with firm stems and fresh-looking leaves.

The stems should be free of any splits or discoloured patches.

Storage Store celery in a plastic bag in the crisper section of your fridge for 3-4 days.

To prepare Remove the outer, tougher stalks and either use to make stock or discard.

Trim the leaves from the desired amount of remaining stalks then slice or dice as required.

It’s most often eaten raw, on its own and in salads, but is also good for making stock, as

a base for soups and casseroles, or cooked as a vegetable dish.

Available all year round from the fresh fruit and vegetable department at your local

Woolworths supermarket.

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10 10

Chorizo pizzaPreparation: 40 minutes


2 cups plain flour

½ tsp salt

1 sachet yeast

1 tsp sugar

1 tbs olive oil

¼ cup warm water

1 cup tomato passata sauce

1 red onion, sliced

1 red capsicum, deseeded and sliced

24 pitted black olives

1 chorizo, sliced

250g light mozzarella, coarsely grated

1Sift flour and salt in large bowl. Combine

yeast, sugar, oil and water in jug. Add to flour

and mix until dough is smooth and elastic. Cover

and set aside for about 30 minutes. The dough

should double in size.

2Preheat oven to 250°C. When the dough has

risen, knock it back and knead until smooth.

Divide in half. Roll out each portion to a rough

circle and transfer to a tray.

3Spread tomato passata over each. Top

with red onion, capsicum, olives and chorizo.

Scatter over mozzarella.

4Cook for about 15-20 minutes until top is

bubbling and crust is golden.

NUTRITIONAL VALUE

Per serve: 38g protein, 30g fat (13g saturated fat),

64g carbohydrate, 6g dietary fibre, 2855kJ

chorizo

now in season

To buy Chorizo is a pork sausage seasoned with garlic, chilli and Spanish spices.

It is often used in Spanish, Latin American and Caribbean cooking.

Storage Store chorizo in a plastic wrap or in an airtight container in the meat

compartment or bottom shelf of your fridge.

Best in Chorizo adds a hearty, robust fl avour to pasta sauces, rice dishes, soups,

casseroles and pizzas. It’s also great in frittatas, tarts and quiches.

Try this Spice up a tomato soup with a sliced chorizo.

Available from the fresh delicatessen at your local Woolworths supermarket.


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IOTT pork midloin chops

Greek-style porkPreparation: 10 minutes

Cooking: 30 minutes

Serves: 4

2 tbs olive oil

1 tbs chopped

continental parsley

1 lemon, rind finely

grated and juiced

1 garlic clove, crushed

1 tsp dried oregano

freshly ground pepper

4 pork midloin chops

800g potatoes

2 bunches small white

globe onions

⅓ cup kalamata olives,

chopped

1 Combine oil, parsley,

lemon rind and juice,

garlic, oregano and

pepper. Place pork chops

into a shallow dish, pour

over marinade and set

aside while you prepare

vegetables. Preheat oven

to 200°C.

2 Peel potatoes and

slice lengthways.

Arrange in a single layer in

the base of an ovenproof

baking dish. Halve onions

and add to dish with

olives. Lay pork chops on

top of potatoes and pour

over marinade.

3 Bake for 30 minutes,

basting occasionally

with pan juices. Turn

chops halfway through

cooking time and cook

until golden and potatoes

are tender.

NUTRITIONAL VALUE

Per serve: 30g protein,

26g fat (6.5g saturated fat),

38g carbohydrate,

7g dietary fibre, 2100kJ

(500 Cals).

To buy Fresh Pork Mid Loin

Chops should have an even

thickness with meat in a pale

pink colour.

Storage Remove from

packet or meat tray and store

in an airtight container in the

fridge. Alternatively, freeze for

up to 3 months.

Best in Fresh Pork Mid

Loin Chops should be

treated like any other meat

and be careful not to

overcook. Perfect partners

include sweet flavours such

as orange, maple syrup or

honey and savoury flavours

such as coriander, cumin,

chilli, ginger, five spice

and all kinds of mustard.Try this Enjoy pork served

with an apple chutney, a side

of sweet potato mash and

caramelised onion.

Available from the meat

department at your local

Woolworths supermarket.


2663WWFreshSlow1437.pdf Page 1 14/5/09, 2:42 PM

A CUT ABOVE When the weather turns colder there’s no better way to warm up than with a satisfying casserole. These beef and lamb cuts are perfect for an easy one-pot meal.

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meat lovers

Gravy beef & beef chuck steakThese meat cuts are perfect for winter-style, slow-cooked recipes like stews and casseroles. They’re not

recommended for quick frying or grilling, but a slow, moist method of cooking softens the connective tissue.

Although, the cooking time is longer, there’s really not much to it and you’ll love the tender and flavoursome

result. Firstly, brown the meat in a little oil, which adds colour and flavour, add liquid like stock, wine or water,

and vegetables and herbs. Cover a heatproof casserole dish and simmer the meat gently for about 1½-2 hours

on the stove top or in the oven. The longer cooking time develops the flavour of these cuts.

Woolworths fresh 13

Lamb forequarter chopsCut from the shoulder section of the lamb,

these large chops have a small bone and an

outer layer of fat, which can be trimmed and

removed before cooking. Traditional recipes

include Irish stew with potato and barley or

try an Indian-style curry.

Lamb shanksA tough cut of meat being made up of muscles and

tendons. The transformation to tender, succulent meat

that falls from the bone is amazing. Allow 1 shank per

person as they are quite meaty. Slowly cooked with

herbs, vegies and dried beans or lentils will result in a

satisfying casserole or thick hearty soup.

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what’s for dinner

SPICE IT UPTurn up the heat this winter with these hearty dishes.

mondayIndian lamb curryPreparation: 15 minutes

Cooking: 1 hour 15 minutes Serves: 6

1 tbs vegetable oil

1 brown onion, finely chopped

¼ cup Madras curry paste (see pg 16 for recipe)

1.2 kg diced lamb Heart Smart

500g thick Greek-style low-fat yoghurt

150g baby spinach leaves

2 tbs water

steamed rice, to serve

pappadums or naan bread, to serve

1 Heat oil in a large deep saucepan or casserole pot

over medium heat. Add onion and cook for 3 minutes

or until tender. Add curry paste, stir well and cook for

1 minute or until aromatic.

2 Add meat and ¼ cup yoghurt. Stir until well combined.

Continue to add yoghurt, ¼ cup at a time, stirring after

each addition. Cook over medium low heat for 1¼ hours or

until lamb is very tender and mixture is thick and creamy.

3 Add spinach and water. Cover and cook for 1-2

minutes or until spinach is just wilted. Spoon curry

onto plate and serve with rice and pappadums or naan.

NOTE: If using the homemade curry paste, you will not

need the onion or Madras curry paste. Heat 2 tsp oil and

add the full quantity of homemade curry paste. Cook for

1-2 minutes or until aromatic. Continue following the

rest of the recipe.

NUTRITIONAL VALUE

Per serve (not including rice and pappadums): 51g protein,

15g fat (5.5g saturated fat), 12g carbohydrate, 1.5g dietary

fibre, 1650 kJ (395 Cals).

Woolworths fresh 15

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tuesdayJacket sweet potatoes with chilli lime creamPreparation: 10 minutes

Cooking: 1 hour Serves: 4

4 gold sweet potatoes

olive oil cooking spray

sea salt flakes

2 tsp olive oil

3 green shallots, thinly sliced

310g can corn kernels, drained

1¼ cups grated gruyere or tasty cheese

½ cup light sour cream

1 long red chilli, deseeded and

finely chopped

1 lime, finely grated rind and 1 tbs juice

1 Preheat oven to 200°C. Wash sweet

potatoes and prick all over with a skewer.

Spray liberally with olive oil cooking spray and

place onto a baking tray. Sprinkle with sea salt

flakes. Bake for 45 minutes or until soft in

the centre when tested with a skewer.

2 Meanwhile, heat oil in a non-stick frying

pan over medium heat. Add shallots and

cook for 1-2 minutes or until tender. Transfer

to a bowl and cool. Cut baked sweet potatoes

in half lengthways and scoop out soft flesh,

leaving a shell. Add sweet potato to shallots

and roughly mash. Stir in corn and 1 cup

cheese. Season with salt and pepper. Spoon

mixture into sweet potato shells and sprinkle

with remaining cheese. Bake for 15 minutes

or until sweet potatoes are golden on top.

Serve topped with chilli lime cream.

3 To make chilli lime cream, combine sour

cream, chilli, lime rind and lime juice.

NUTRITIONAL VALUE

Per serve: 20g protein, 23g fat (12g saturated

fat), 70g carbohydrate, 9.5g dietary fibre,

2380 kJ (570 Cals).

how to:make Indian curry paste

Makes: 1 cup

Place 2 tsp cumin seeds, 2 tsp

coriander seeds, ½ tsp cardamom

seeds, ½ tsp black peppercorns

and ½ tsp dried chilli flakes in a

small non-stick frying pan. Dry fry

over medium heat for 3-5 minutes

or until aromatic. Remove from heat

and cool. Process spices in a small

food processor until finely ground.

Add 3 tsp ground turmeric, 3 tsp

garam masala, 3 chopped garlic

cloves, 4cm piece ginger, peeled

and grated, 1 chopped brown

onion and 2 tbs vegetable oil.

Process until smooth.

NOTE: You could double the recipe

and spoon half the quantity into an

airtight container and freeze for up

to 3 months.

what’s for dinner

16


CassouletPreparation: 20 minutes

Cooking: 1 hour 25 minutes

Serves: 6

1 tbs olive oil

2 large pork sausages

3 rashers bacon, rind removed, chopped

800g lamb rump steak, cut into 3cm cubes

1 onion, cut into thin wedges

2 sticks celery, sliced


800g can diced tomatoes

¾ cup water

1 bouquet garni

1 ham hock

400g can cannellini beans, drained and rinsed

⅓ cup continental parsley, roughly chopped

1 Preheat oven to 200°C. Heat oil in a large

deep heavy-based ovenproof casserole dish

over medium heat. Add sausages and bacon and

cook over a medium-high heat until browned.

Transfer to a plate. Cool and slice.

2 Add ⅓ of lamb and cook for 6-8 minutes or

until browned on all sides. Transfer to plate

with sausage and continue to cook remaining

portions of lamb.

3 Add onion and celery and cook for 4-5

minutes or until tender. Add garlic and cook

for 1 minute. Pour tomatoes into casserole with

water and bouquet garni. Stir well and bring to

the boil. Return sausages, bacon, lamb and the

ham hock to casserole. Cover and place in oven.

Cook for 45 minutes.

4 Stir beans into casserole. Return to oven for

10-15 minutes or until beans are heated

through. Remove hock from casserole. Remove,

discard skin and fat. Chop meat and stir through

casserole. Sprinkle with parsley and serve.

NUTRITIONAL VALUE

Per serve: 48g protein, 24g fat (8.5g saturated fat),

113g carbohydrate, 6.5g dietary fibre, 1915 kJ

(455 Cals).

WINE SUGGESTIONCow Bombie Margaret River Shiraz exhibits white pepper characters

complemented by the abundance

of ripe plum and raspberry aromas.

wednesday

DIP

GOODTIME

THE

QC

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18

Saganaki prawns with braised fennelPreparation: 15 minutes


1 tbs olive oil

1 brown onion, finely chopped


800g can diced tomatoes

½ cup white wine

6 stalks fresh thyme

1 kg green prawns, peeled and deveined

100g feta

20g butter

4 baby fennel, trimmed and thinly sliced

¼ cup walnuts, roughly chopped

garlic bread, to serve

1 Preheat oven to 200°C. Heat oil in a

large non-stick frying pan over medium

heat. Add onion and cook for 3 minutes or

until tender. Add garlic and cook for 1 minute.

Stir in tomatoes and white wine with thyme.

Bring to the boil.

2 Place prawns into a shallow baking

dish. Pour over sauce and stir to

combine. Crumble feta over the top. Bake

for 10 minutes or until prawns change colour

and feta is golden. Serve with braised fennel

and garlic bread.

3 To make braised fennel, heat remaining oil

and butter in a frying pan. When butter has

melted and is sizzling add fennel. Cook, stirring

occasionally, for 4-5 minutes or until tender.

Add walnuts and toss until well combined.

what’s for dinner

WINE SUGGESTIONCow Bombie Margaret River Classic Dry White is a fresh, crisp

wine bursting with aromas of tropical

fruit and a hint of lemon and lime.

thursday


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Mexican chops with salsa & chargrilled tortilla chipsPreparation: 10 minutes


4 Woolworths Select Tortillas

olive oil cooking spray

1 tbs Woolworths Select Garlic Steak Seasoning

¼ tsp Woolworths Select Chilli Ground

4 lamb forequarter chops

1 tsp olive oil

3 tomatoes, pulp removed and diced

1 large avocado, diced

1 small red onion, finely chopped

1 lemon, finely grated rind and 2 tbs juice

Woolworths Select Chunky Salsa, to serve

1 Preheat oven to 180°C. Line a baking tray with

baking paper. Cut each tortilla into 16 triangles,

arrange on a tray and spray with olive oil. Bake for

10-15 minutes or until light golden and crisp.

2 Meanwhile, combine seasoning and chilli in a

small bowl. Sprinkle on both sides of chops.

Heat oil in a large non-stick frying pan over medium

heat. Add chops and cook for 3-4 minutes on each

side or until cooked to your liking. Transfer to an

oven tray and place in oven.

3 Combine tomato, avocado, onion, lemon rind

and juice in a bowl. Serve chops topped with

salsa and tortilla chips on the side.

NUTRITIONAL VALUE

Per serve: 27g protein, 30g fat (7.5g saturated

fat), 30g carbohydrate, 3g dietary fibre, 2095 kJ

(500 Cals).

Baked custardPreparation: 10 minutes


2 cups milk

3 eggs

½ cup caster sugar

1 tsp vanilla extract

½ tsp ground nutmeg

tinned or poached fruit of choice, to serve

1 Preheat oven to 160°C. Lightly grease

4 x ¾-cup capacity ramekins. Place into

a large roasting pan.

2 Heat milk over a medium heat for 3 minutes

or until small bubbles form around the edge

of the saucepan. Remove from heat.

3 Whisk eggs, sugar and vanilla in a large

bowl. Slowly add hot milk, whisking constantly.

Gently pour custard mixture into ramekins. Pour

enough boiling water into roasting pan to come

halfway up the sides of ramekins. Place into oven.

Sprinkle tops with nutmeg. Bake for 20 minutes or

until set. Remove ramekins from roasting pan and

stand for 10 minutes before serving with fruit.

NUTRITIONAL VALUE

Per serve: 9g protein, 8.5g fat (4.5g saturated fat),

31g carbohydrate, 0g dietary fibre, 980 kJ (235 Cals).

friday dessert

WINE SUGGESTIONBaily & Baily Heaven’s Gate Moscato is a light, crisp and refreshing sweet white

wine great as an aperitif or with desserts.

Berri Australian Fresh juice is made in Australia from the fi nest quality fruit.

No preservativesNo added sugar

No colours or fl avoursNo concentratesNo added water

Low GI

Packed full of goodness, it is

“juice as it should be”.

Made in Australia

from 100% Australian Fruit


THE NEW STANDARD IN GOURMET YOGHURT

Limit of 1 claim per fl avour per household. Claims end 30/11/09. CumminsNitro NES 136

W E ’ R E P U T T I N G

O U R M O N E Y

W H E R E Y O U R

M O U T H IS.

N E W C O N N O I S S E U R Y O G H U R T. L O V E I T O R Y O U R M O N E Y B A C K .

WE’RE SO CERTAIN YOU’LL LOVE THE TASTE OF THICK, RICH CONNOISSEUR YOGHURT,

WE’RE OFFERING A MONEY BACK GUARANTEE.

SO PICK SOME UP FROM YOUR SUPERMARKET DAIRY CASE TODAY.

FOR MORE INFORMATION VISIT CONNOISSEURYOGHURT.COM.AU

THE NEW STANDARD IN GOURMET YOGHURT

NES136_Fresh_Con.pdf Page 3 11/5/09, 6:01 PM

STACK ITTo make the sandwich of all sandwiches, grab a fresh Crusty Cobb Loaf from the in store bakery at your local Woolworths and fi ll up with your favourite fi llings.

fresh: from the bakery

Mediterranean cobb stackPreparation: 20 minutes + overnight chilling Serves: 6

Cut top from 450g Woolworths Bakehouse Crusty Cobb Loaf and set aside. Remove

bread from inside, leaving a shell 2.5cm thick. Using a spoon, spread Woolworths Select

Sweet Pepper Bruschetta Topping over insides and underside of lid. Lay 4 slices ham

over base, top with 125g chargrilled eggplant, 125g semi sun dried tomatoes, 250g

low-fat ricotta, 125g chargrilled capsicum, 50g sliced mushrooms, 100g pastrami and

finish with ½ cup grated mozzarella, layering each ingredient on top of each other. Replace

bread lid and wrap tightly in plastic wrap. Refrigerate overnight. Cut into thick slices to serve.RE

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Woolworths fresh 21

To buy Our Crusty Cobb Loaf is round with

crisp crust on the outside and soft on the

inside. Baked fresh every day, the Crusty

Cobb Loaf is perfect for entertaining and is

ideal eaten with dips and soups.

Storage Best stored at room temperature

away from direct sunlight in a cool and dry

place. Do not refrigerate unless a recipe

specifi es or store in an airtight container.

Fresh Crusty Cobb bread is always best

when eaten on day of purchase.

Available From the fresh in store bakery

at your local Woolworths supermarket.

Only available where made in store.

FRE0709p021bake.indd 21FRE0709p021bake.indd 21 19/5/09 6:45:21 PM19/5/09 6:45:21 PM

Frequent Flyer Points - just for shoppingeveryday rewards

WORKING MUM WITH 2 KIDS

I have to be organised so I write my meal

planner and shopping list for the week

ahead. With a mortgage and kids, we

have to stick to a budget so we shop for

the must-haves, but still buy little treats for

my husband and I. On average we spend

about $200 a week and we always swipe

our Everyday Rewards card for the fuel

discounts and special offers. Now, my

regular shopping trip means more rewards

than ever before. I can earn my Qanats

Frequent Flyer points to buy Wish Gift

cards which can help with the groceries.

Shopping at Woolworths has never been more rewarding. From June 22, you can receive Qantas Frequent Flyer points at Woolworths. In three easy steps, you can earn more rewards. So register, link your card and shop at Woolworths.

ESTABLISHED COUPLE

My partner and I have just landed here

in Australia and look forward to seeing

more of this beautiful country.

We spend at least $150 a week on fresh

produce, staple ingredients and a few

treats such as a nice bottle of wine.

A great bonus for us is the access

to weekly special offers and petrol

discounts from Woolworths.

This means that with the points that

we earn we can plan our interstate trips

and see more of our family in Perth.

NEWLYWED

My husband and I are just learning how

to manage our busy jobs and a household.

We both love to cook and shop together so

we’re both happy with what’s in the trolley

by the time we hit the checkout. We plan

our meals the night before based on what’s

in the fridge and twice a week we pop into

our local Woolworths to stock up on fresh

vegies, meat and groceries. We spend $80

each shop. That’s around 100 frequent flyer

points a week! As long as we keep our

Everyday Rewards account active, summer

holiday in Queensland here we come!

For more information log on to everydayrewards.com.au today

FRE0709p022-023qantasRR.indd 22FRE0709p022-023qantasRR.indd 22 22/5/09 8:13:29 AM22/5/09 8:13:29 AM

❋ Save 4c per litre on fuel Say goodbye to

paper 4c fuel savings dockets! Present your Everyday

Rewards card every time you shop at a participating*

Woolworths/Safeway supermarket, Liquor or BIG

W store, spend $30 or more in one transaction and

receive a fuel saving offer loaded onto your card.

You can redeem your fuel saving offer at participating

CALTEX WOOLWORTHS co-branded fuel outlets.

❋ Earn one Qantas Frequent Flyer point

for every dollar spent over $30 at Woolworths/

Safeway supermarkets* and Liquor. Just register

your Everyday Rewards card online and link

with your Qantas Frequent Flyer number.

Then present your Everyday Rewards card

when you shop to start earning points.

❋ Not a Qantas Frequent Flyer? There’s no

joining fee, you’ll save $82.50 when you join the

Qantas Frequent Flyer program through Everyday

Rewards. Redeem your Qantas Frequent Flyer points

for Award flights on Qantas, Jetstar or 23 airline

partners and over 1000 items including Woolworths

gift cards in the online Qantas Frequent Flyer store.

❋ Receive offers Present your Everyday Rewards

card every time you shop no matter how much you

spend. Receive exclusive offers and discounts by

email from participating Woolworths retailers.

❋ Double dip Using your credit card that already

earns you Qantas Frequent Flyer points with your

Everyday Rewards card means that you can earn

even more points when you shop at Woolworths.

FRESH IDEAS

Need inspiration on what to whip

up for dinner tonight? Continental,

in partnership with Woolworths,

brings you ‘Continental Fresh Ideas’

– weekly meal ideas that will bring

smiles to the dinner table. Look

out for a new meal idea every

week on Channel 7 or visit www.

continental.com.au to watch the

episodes and get great recipe ideas!

CONTRIBUTORS

Woolworths Fresh Liaison Manager:

Nicky Harper

Woolworths Business Manager

- Media Integration: Gillian Rogan

Managing Editor: Clarissa DiPietrantonio

Food Editor: Christine Sheppard

Art Director: Aspasia Comino

Production Manager: Neridah Burke

Advertising Production Coordinator:

Annalicia Young

DISCLAIMER: Published by News Magazines Pty Ltd

(ACN 008 923 906), 170-180 Bourke Rd, Alexandria, NSW 2015.

News Magazines Pty Ltd is a wholly owned subsidiary of

News Limited (ACN 007 871 178). Copyright 2008 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

May 2009. 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 ManagementCertifi ed. Paper fi bre is sourced from certifi ed forests and controlled sources.

3 easy steps to more rewards:

1 Register

Go online at everydayrewards.com.au and

register or login to My Account.

2 Link your cards

If you are already a Qantas Frequent Flyer member,

provide your Qantas Frequent Flyer number online.

If you are not already a Qantas Frequent Flyer

member, there is no joining fee when you join at

everydayrewards.com.au

3 Start shopping

Remember to present your registered Everyday

Rewards card to start earning one Qantas Frequent Flyer

Point for every dollar over $30 spent at Woolworths/

Safeway supermarkets* and Liquor stores.

For more information and full terms and

conditions, visit everydayrewards.com.au or

call 1300 10 1234.

HOW REWARDINGHERE’S HOW TO EARN FUEL DISCOUNTS, FLIGHTS AND MORE!*

* Offer excludes Woolworths Supermarkets in Tasmania and selected purchases including smoking/tobacco

products, gift cards and other specified services. For full terms and conditions see everydayrewards.com.au

* Offer excludes Woolworths Supermarkets in Tasmania and selected

purchases including smoking/tobacco products, gift cards and other

specified services. For full terms and conditions see everydayrewards.com.au

FRE0709p022-023qantasRR.indd 23FRE0709p022-023qantasRR.indd 23 22/5/09 8:14:10 AM22/5/09 8:14:10 AM

MELTING MOMENTS

T here’s nothing like the flavour of rich chocolate in your home-baked desserts.

Woolworths Select Cooking Chocolate is made from the finest-quality cocoa

to ensure a smooth, rich and creamy taste.

Take your baked desserts to the next level with the rich taste of Woolworths Select Cooking Chocolate.

FRE0709p024-025selectR.indd 24FRE0709p024-025selectR.indd 24 19/5/09 7:46:11 PM19/5/09 7:46:11 PM

Select Dark Cooking Chocolate

A rich dark chocolate made

from fine-quality cocoa.

Select Milk Cooking Chocolate

Made from fine-quality cocoa for a

smooth and creamy texture.

Select White Cooking Chocolate

Delicately smooth, rich and creamy,

this has an indulgent taste.

COOK’S TIP Spoon jam

or hazelnut spread into baked

tartlet cases. Pour over melted

chocolate. Set aside until set.

tip

Decorating with chocolate Add an elegant finish to desserts using loose curls of

chocolate. To make, run a vegetable peeler gently along

the length of a block of white chocolate. Use toothpicks

to place the curls on your dessert.

FRE0709p024-025selectR.indd 25FRE0709p024-025selectR.indd 25 19/5/09 7:46:31 PM19/5/09 7:46:31 PM

Fresh Cooked Australian Crystal Bay Prawns are turning up on dinner tables all over the

country. Here’s how you can enjoy them too!

all about: prawns

GREAT CATCH

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HOW TO PEELRemove the head by twisting it off the body.

Then remove shell by peeling from the legs

around the body. Pinch between the tail and

the last bit of shell and pull.

HOW TO DEVEINHold in one hand, applying gentle pressure so

back of the prawn is arched and you can see

the vein. Insert the point of a bamboo skewer or

toothpick under vein and gently lift up to remove.

fresh tipsTo buy They are pale in colour with

a sweet flavour.

Storage Store in a bowl of ice and

water in the fridge. To freeze, place

in an airtight container with water

and freeze for up to three months.

When to buy Available fresh 52 weeks

of the year.

To prepare Great on the barbecue:

thread onto skewers and drizzle with

olive oil and lemon – serve with

mayonnaise.

Farmed in Queensland.

FRE0709p026-027growR.indd 26FRE0709p026-027growR.indd 26 19/5/09 7:38:40 PM19/5/09 7:38:40 PM

revor

Anderson

was

once an

academic

with a

PhD in zoology and

responsible for educating students.

Today, he has swapped university for life

as a prawn farmer at Cardwell in far North

Queensland and he couldn’t be happier.

“People pay a lot of money to holiday

where I come to work. I have Hinchinbrook

Island and there’s a coral reef just 15

minutes away by speedboat — it’s just a

glorious place to be,” explains the former

James Cook University senior lecturer.

Now Trevor closely monitors prawns’

growth rates instead of students’

academic progress and is responsible

for 132 ponds at aquaculture company

Seafarm’s four production sites spread

over 152 hectares at Cardwell, Innisfail and

Mossman. “I find the business incredibly

fulfilling,” says Trevor, who is Seafarm’s

general manager.

Seafarm, which was established in

1984 and is Australia’s oldest prawn farm,

produces approximately 1500 tonnes of

Crystal Bay prawns a year and you’ll

find them on the menu at some of

Sydney’s best restaurants such as

Tetsuya’s and Rockpool.

Their sweet flavour and fine texture

have made this domesticated banana

prawn a market favourite. “They are quite

tender but crisp enough not to fall apart in

your mouth and are not overly salty so you

can actually taste the flavour of the prawn

and not wish you had a glass of water to

drink immediately afterwards,” says Trevor.

It takes about six months for a Crystal

Bay prawn to leave the hatchery at Flying

Point in Innisfail and reach your plate.

It’s a journey Trevor closely monitors to

ensure they are the best possible quality.

“Woolworths’ quality assurance people

certainly put a big effort into ensuring the

quality,” he says.

But even the best-laid plans don’t

always run smoothly and occasionally the

local wildlife causes trouble. “Cormorants

can be a problem and sometimes a very

small crocodile may get in but they tend

to go away as prawns are very hard for a

crocodile to eat,” says Trevor.

It’s easy to see why life on the farm

is more exciting than on campus!

Prawn & chicken paellaPreparation: 10 minutes


Combine 1 tsp saffron threads and

1 tbs hot water in a small bowl. Stand

for 5 minutes. Cook 2 x 250g packets

ready-cooked microwave basmati rice

in microwave following packet instructions.

Heat 2 tsp oil in a large deep-frying pan over

medium heat. Add 1 chorizo, sliced to pan

and cook for 2-3 minutes or until golden.

Transfer to plate. Cut 4 chicken thigh

fillets into 4cm pieces and cook for 4

minutes or until golden and transfer to plate.

Heat extra 2 tsp oil in pan and add 1 red

capsicum, deseeded, diced. Cook for 3

minutes or until tender. Add 4 green shallots,

thinly sliced and 1 tsp smokey paprika.

Cook for 1 minute. Add 500g peeled Crystal

Bay prawns, deveined and return chorizo

TREVOR ANDERSON,

SEAFARM

and chicken to pan. Stir in rice, 400g can

diced Italian tomatoes, saffron mixture and

¾ cup water. Cook for 2 minutes or until

heated through. Serve sprinkled with ⅓ cup

continental parsley leaves, chopped.

TT

FRE0709p026-027growR.indd 27FRE0709p026-027growR.indd 27 19/5/09 7:39:15 PM19/5/09 7:39:15 PM

winter soups

28

Get cosy with a warm, homemade soup this winter. These easy one-pot dinners are a simple way to serve up a hearty meal to the family.

Bacon, parsnip & thyme soupPreparation: 15 minutes


1½ cups finely grated parmesan cheese

2 tsp olive oil

1 large brown onion, finely diced

250g bacon rashers, rind removed,

shredded

1kg parsnip, trimmed, peeled and diced

4 cups Woolworths Select Liquid

Chicken or Vegetable Stock

3 cups water

6 sprigs thyme

300ml light thickened cream

1 Preheat oven to 200°C. Line a

large baking tray with baking paper.

Place spoonfuls of cheese onto prepared

tray, about 6cm in diameter, allowing room

for spreading. Bake for 6 minutes or until

golden and crisp. Transfer to a wire rack

to cool.

2 Heat oil in a large deep saucepan

over medium heat. Add onion. Set

aside ⅓ cup of the bacon and add

remainding bacon to pan with onion.

Cook for 4 minutes or until onion is

tender and bacon golden.

3 Add parsnip, stock, water and

thyme. Stir until well combined.

Bring to the boil, reduce heat and

simmer for 40 minutes or until parsnip

is very tender. Cool slightly. Remove

thyme stalks.

4 Process mixture in batches in a food

processor until smooth. Return soup

to a clean pan and place over a medium

heat. Bring to the boil and reduce heat.

Stir through cream.

5 Cook reserved bacon in a small

non-stick frying pan for 3-4 minutes

or until crisp. Ladle soup into bowls.

Top with crisp bacon and serve with

parmesan crisps.

SOUPED UP

FRE0709p028-031entR.indd 28FRE0709p028-031entR.indd 28 19/5/09 9:42:40 AM19/5/09 9:42:40 AM

Tomato noodle soupPreparation: 10 minutes


1 tbs olive oil

375g Woolworths Gourmet

pork sausages

1 large brown onion, finely chopped


700ml bottle Italian tomato

passata sauce

4 cups Woolworths Select Salt-reduced

Liquid Chicken Stock

2 cups water

250g spaghetti, broken into 4cm pieces

200g round beans, trimmed and cut

into thirds

⅓ cup basil leaves

shaved parmesan cheese, to serve

four seed bread roll, to serve

1 Heat oil in a large deep saucepan

over medium heat. Add sausages

and cook for 8 minutes or until browned

on all sides. Transfer to a plate and cool.

Slice sausages.

2 Add onion to saucepan and cook

for 3 minutes or until tender. Add

garlic and cook for 1 minute. Pour tomato

sauce, stock and water into saucepan.

Bring to the boil. Add spaghetti and cook

for 8 minutes or just tender. Add beans

and sausages to soup and stir until well

combined. Cook for 2 minutes or until

sausages are heated through. Ladle soup

into bowls. Top with basil and shaved

parmesan. Serve with a bread roll.

Cook extra soup and freeze for those busy nights when you are on the go!


winter soups

30

Thai coconut prawn soupPreparation: 20 minutes


200g rice stick noodles

1 bunch coriander, with roots

1 tbs vegetable oil

1 stalk lemongrass, white part only finely

chopped

1 red capsicum, deseeded and thinly sliced


1 long red chilli, deseeded and sliced



400ml coconut cream

2 cups water

20 green king prawns, peeled, deveined

1 tbs fish sauce

1 tbs brown sugar

1 lime, juiced

extra sliced red chilli, to serve

lime wedges, to serve

1 Soak noodles in boiling water for

10 minutes or until soft. Drain. Wash

coriander stalks and roots. Finely chop

roots and 2cm stalks. Pick leaves and put

into a small bowl. Cover with plastic wrap

and refrigerate until required.

2 Heat oil in a large deep saucepan over

medium heat. Add coriander root and

stalks, lemongrass and capsicum. Cook for

2 minutes or until aromatic. Add shallots and

chilli. Cook for 1 minute.

3 Add stock, coconut cream and 2 cups

of water to saucepan. Bring to the boil.

Add prawns, fish sauce, brown sugar and

2 tbs lime juice. Stir until well combined.

Cook for 2 minutes or until prawns have

changed colour. Divide noodles between

serving bowls. Ladle soup over noodles.

Top with reserved coriander leaves and chilli

slices. Serve with extra wedges of lime.


Traditional vegetable & chicken soupPreparation: 15 minutes

Cooking: 1 hour 30 minutes

Serves: 6

1.3kg organic free-range chicken

1 tbs olive oil

1 large brown onion and finely diced

3 large carrots, peeled and diced

4 sticks celery, trimmed and diced

3.5 litres water

4 stalks continental parsley

4 stalks lemon thyme

2 medium zucchini, trimmed and diced

extra continental parsley leaves, to serve

ciabatta loaf, sliced and toasted, to serve

1 Rinse chicken under cold water and pat

dry with paper towel. Trim any excess

fat. Heat oil in a large deep saucepan over

medium heat. Add onion, carrots and celery.

Cook for 8 minutes or until just tender. Place

chicken onto vegetables and cover with

cold water. Slowly bring to the boil. Add

parsley and thyme. Reduce heat and simmer,

partially covered, for 45 minutes or until

chicken is cooked through, skimming top

of soup occasionally.

2 Carefully remove chicken from pan.

Remove meat, discarding skin and

bones. Roughly chop or shred meat.

3 Return soup to the boil. Add chicken

meat and zucchini and cook for

5 minutes or until heated through. Remove

parsley and thyme stalks. Ladle soup into

bowls. Sprinkle with extra parsley and serve

with toast.

Short soup with wontonsPreparation: 30 minutes


5 dried shiitake mushrooms

200g pork mince


1 tbs oyster sauce

1 tsp cornflour

24 wonton wrappers



5 cups water

¼ cup salt-reduced soy sauce

2 tsp sesame oil

1 bunch baby bok choy, trimmed, shredded

lime wedges, to serve

1 Soak mushrooms in boiling water for

25 minutes or until soft. Drain and finely

chop. Combine in a bowl with mince, shallots

and oyster sauce. Season with salt and white

pepper. Mix cornflour with 1 tbs water in a bowl

until smooth.

2 Lay 3 wonton wrappers onto a flat surface.

Place a tsp of pork mixture onto each

wrapper. Brush edges with cornflour mixture.

Fold wrapper in half, forming a triangle. Press

edges together to seal. Curl long side around

and pinch corners together. Put onto a plate

and cover with plastic wrap to prevent drying

out. Continue with remaining wrappers and

filling. Refrigerate until required.

3 Bring chicken stock and water to the boil

in a large saucepan. Add soy sauce and

sesame oil. Drop wontons into boiling stock

and cook for 2 minutes. Add bok choy and

cook for 2 minutes. Serve with lime wedges. PH

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Perfect PastaOur 100% natural, organic ingredients give you the

piquant and perfect tastes to grace any pasta dish.

Rich FlavourUse our Basil and Garlic, Mushroom or Bolognese

Sauces and you’ll relish the rich, red, full-bodied flavours.

Mother Nature’s Good Taste.www.jensens.com.au

JENSENS CERTIFIED ORGANIC

PASTA SAUCES


SIMPLE SERVEIf you love a meal that’s ready in a fl ash and is as good as homemade, then try the new range of soups from Woolworths Deli Express.

quick and easy

32

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FRE0709p032-033quick.indd 32FRE0709p032-033quick.indd 32 19/5/09 5:47:58 PM19/5/09 5:47:58 PM

READY IN JUST 5 MINUTES

When you don’t have time to cook up a storm, the new

delicious range of Deli Express Fresh Soups is your

answer! The family – and your tastebuds – will love the

choice of Red Thai Chicken Soup, Hearty Beef Soup,

Garden Pea & Ham Soup, Sweet Potato & Pumpkin

Soup or Tomato, Lentil & Bacon Soup. Pop your favourite

fl avour in the microwave and presto – a warm winter soup

in just 5 minutes!

Made with real ingredients, Deli Express Fresh Soups

are the perfect choice for a healthy lunch or speedy dinner

in their ready-to-go microwavable packaging. Simply heat

and serve with fresh crusty bread!

Available only in NSW, QLD, SA and VIC.

FOR THEFIRSTTIMEIN FROZENVEGIEHISTORYYOU CANSEE THEFARMWHEREYOURVEGIESGREW UP.VISITWWW.PURENZVEGIES.COMAND HAVEA LOOK.

FRE0709p032-033quick.indd 33FRE0709p032-033quick.indd 33 13/5/09 3:56:02 PM13/5/09 3:56:02 PM

34

woolworths fresh promotion

NOTE TO SELF: Add a little cheer to someone’s day with the perfect gift available at Woolworths and Safeway supermarkets nationally.

A SYMBOL OF HOPEDaffodils are a sure sign that a new season has come. Lighten up a gloomy winter with this vivacious, bright flower.

DDaffodils are bulb flowers which emerge

in late winter to spring. There are

thousands of different colour shades,

shapes and sizes available. However,

when most of us think of Daffodils,

we think yellow. The most popular variety is the vibrant

canary yellow colour with a trumpet shaped flower.

These striking yellow flowers look best when displayed on

their own in a vase. Try scattering some natural coloured

pebbles into the base of the vase or place a variety of

interesting twigs through the stems for a dramatic effect.

Daffodils are the signature flower used by The Cancer

Council to raise funds for cancer research on Daffodil

Day in August each year.

FRESH TIPBulb flowers such as daffodils, hyacinths, and tulips are

best in cold water. Change the water every 2 days and

keep flowers out of direct sunlight. In general, try to keep

cut flowers away from fruit. Fruit releases a gas that can

cause flowers to age and wilt faster.

FRE0709p034cloverR.indd 34FRE0709p034cloverR.indd 34 19/5/09 7:29:12 PM19/5/09 7:29:12 PM

FAMILY MATTERSWhether it’s a health or financial issue, compromise and understanding in testing times will only make those bonds stronger.

Woolworths fresh 35

fresh families

❋36 FRESH FAMILIES Living with diabetes isn’t easy, but when

the whole family looks at a diet change,

it could make the path a little smoother.

38 FRESH FOOD KIDS Kids — can you find the sunken treasure?

40 HEALTH AND WELLBEING We can all be a bit on edge in times of

uncertainty. Here’s how to keep smiling.

FRE0709p035-037famR.indd 35FRE0709p035-037famR.indd 35 21/5/09 6:32:34 PM21/5/09 6:32:34 PM

Diabetes is increasing in Australia among all age groups. That means many of us will need to make some lifestyle changes and that can be good news in improving the health of the whole family. Dr Rosemary Stanton reports.

LIVING WITH DIABETES

Family mattersIn any family where someone has either type

of diabetes, the whole family needs to adopt

a healthy diet and get plenty of exercise. That’s

not too difficult because the modern diabetic

diet is basically the same healthy diet that

is recommended for everyone. No special

foods are needed. Those with Type 1 diabetes

must not skip meals and should aim to eat at

approximately the same times each day.

For school-aged children, always let teachers

know if your child has diabetes and give them

a list of possible symptoms of a hypo (low-blood

glucose) attack. A couple of glucose lollies or a

sugar-sweetened soft drink will restore low blood

sugar levels quickly.

What is it?Diabetes occurs when the body fails to

regulate blood glucose levels. Glucose is

essential for production of energy within

the body and it’s the only fuel the brain

can use. Insulin is a hormone produced

by the pancreas that helps transport glucose

out of the blood into the cells. When insulin

fails to function, levels of glucose in the blood

rise and the cells are starved of their main

source of fuel.

In Type 1 diabetes, the pancreas stops

producing insulin. No one really knows why,

although a viral infection may trigger the body

to destroy its own insulin-making cells.

In Type 2 diabetes, the pancreas continues

to produce insulin, but the quantity may be

insufficient for the body’s needs or there may

be a barrier that stops insulin taking glucose

into the cells. Type 2 diabetes is responsible

for 85-90 per cent of all cases of diabetes and

its incidence in Australia has tripled in the last

30 years as obesity has increased.

Dr Rosemary Stanton

How is it diagnosed?Type 1 diabetes may start suddenly with

symptoms of feeling very thirsty, passing large

amounts of urine, weight loss, lack of energy

and blurry vision. If not treated, coma may

occur. Type 2 diabetes starts gradually and

may progress so slowly that the person doesn’t

realise it’s not normal to feel constantly lacking

in energy. Most people with Type 2 diabetes

are overweight. Both types of diabetes have a

tendency to run in families. In some cases, skin

infections or cuts that don’t heal may be the

first sign.

How is it treatedType 1 diabetes requires insulin injections for

survival. Both types require lifestyle changes

with a healthy diet and plenty of exercise. Those

who are overweight need to lose weight with

a healthy diet and exercise, and this may be

enough to send Type 2 diabetes into remission.

Some people with Type 2 diabetes require oral

medication or insulin injections.

FRE0709p035-037famR.indd 36FRE0709p035-037famR.indd 36 19/5/09 8:30:39 AM19/5/09 8:30:39 AM

TINY TREATS:On rare events such as birthday

parties and other festive occasions,

a child with diabetes can enjoy a

very small serve of most foods, but

try to avoid sugared soft drinks.

Suitable choices include:

❋ Special fruits such as cherries,

strawberries or stone fruit (in season)

❋ Nuts (not for children under 5 or

with nut allergy)

❋ Small ice-cream

❋ Oven-baked hot chips

❋ Fresh popcorn

(air poppers are best)

❋ Small chocolate bar

❋ Sushi

❋ Pizza

❋ Plain chicken or beef burger

❋ Wraps or small doner kebab with

plenty of salad

❋ Grilled chicken.

fresh families

SUITABLE SNACKS:Children with Type 1 diabetes usually

need a snack between meals. Suitable

snack options for the whole family:

❋ Fruit of any kind, fresh fruit salad, or

a snack pack of canned fruit

❋ Dried fruit such as sultanas, prunes,

dried apple or apricots

❋ Low-fat yoghurt

❋ Plain fat-reduced milk

❋ Low-fat custard

❋ Raisin bread or toast, or fruit

loaf or fruit bun

❋ Toasted muffin

❋ 3-4 wholemeal crispbread with

peanut butter if no nut allergy

❋ Small scone with spread

❋ Nuts (not for children under 5 or

with nut allergy)

❋ A cob of cooked corn.

DAILY DIET:❋ Eat plenty of vegetables

❋ Include two pieces of fruit a day

❋ Choose low GI carbs such as wholegrain

or sourdough breads, rolled oats or muesli,

pasta, brown rice and wholegrain products

❋ Choose healthy fats such as extra virgin olive

for cooking, fish, avocado, nuts and seeds

and use only small amounts of spread with

a low-saturated fat content

❋ Choose lean meats, skinless chicken and

low-fat dairy products

❋ Avoid saturated fats which are found in fatty

meats, full-cream dairy products, fast foods,

commercially fried foods, spreads, most

packaged snack foods, biscuits, cakes and

pastries

❋ Sugar does not cause diabetes, but the usual

intake of sugary foods is too much for those

with diabetes. Appropriate sweet foods should

have a low GI and also be low in fat – for

example, dried fruits or sweetened yoghurt.

FRE0709p035-037famR.indd 37FRE0709p035-037famR.indd 37 19/5/09 8:31:05 AM19/5/09 8:31:05 AM

Ahoy there me hearties! Find the hidden jewels in this yummy vegie soup.

SUNKENTREASURE

fresh food kids

SHOPPING LIST

❋ Canned tomatoes

❋ Baked beans

❋ Carrot

❋ Peas

❋ Corn Kernels

❋ Pasta

WHAT YOU NEED

❋ Chopping board and

a knife

❋ A grown-up to help you

cut up the ingredients

and use the stove

❋ Saucepan

❋ Bowl and spoon.

38

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Treasure soup400g can chopped tomatoes

⅓ cup pasta

220g can salt-reduced

baked beans

½ small carrot, sliced

¼ cup frozen peas

¼ cup corn kernels

1 Empty chopped tomatoes

into the saucepan. Fill the

empty can with water and add

to pan. Bring to the boil. Add

pasta and cook for 5 minutes.

2 Add baked beans, carrot,

peas and corn and cook for

5 minutes more until pasta is soft.

3 Spoon into bowls and look

for the treasure.

Specially Formulated

for Tiny Tummies

Baby Yoplait Yogurt is an ideal

Baby Yoplait Yogurt is an ideal

first food for babies and

first food for babies and

toddlers because it has a unique

toddlers because it has a unique

balance of milk proteins (whey &

balance of milk proteins (whey &

casein), a natural enzyme (lactase),

casein), a natural enzyme (lactase),

and specially selected

and specially selected

live yogurt cultures.

live yogurt cultures.

No Added SugarNo Added Sugar

All NaturalAll Natural

Rich in Calcium

Friendly Live Cultures

Gluten Free

6months& over

Perfect on its own or mixed with

Perfect on its own or mixed with

mashed banana, avocado, stewed

mashed banana, avocado, stewed

fruit or pureed vegetables.

fruit or pureed vegetables.

FRE0709p038-039kidsR.indd 39FRE0709p038-039kidsR.indd 39 19/5/09 7:41:33 PM19/5/09 7:41:33 PM

40

health and wellbeing

DON’T WORRY,BE HAPPY We are all a bit on edge these days which means taking care of ourselves is more important than ever. Here’s a dozen sure-fire ways to beat the blues and stay in tip-top shape, physically as well as mentally.

1

2

Eat well: Most of us don’t need to make radical changes

to our diets to enjoy better health, but we should look at

food content and quantity. If you consider shopping and food

preparation a pleasure, rather than a chore, you’ll be tapping

into one of life’s greatest joys. Buy the best food you can

afford, plan meals and snacks, rather than eating on impulse

and savour meal time as a chance to spend time with family,

friends or enjoy a special moment alone. Home made meals

are much more cost-effective and likely to be lower in sugar,

fat and salt than takeaway. Everything in moderation is the

key. Increase your intake of fresh foods, fruit, vegetables, lean

protein, low-fat dairy and wholegrain carbohydrates and you’ll

be well on your way to a happy, healthy lifestyle.

Get moving: Release those endorphins and you will find it

hard to stop smiling. Scientists have discovered chemicals that

released in the body during exercise, act as anti-depressants

and create a natural high. Feeling fit, strong and healthy also

means looking good which is another reason to feel great.

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34567891011

12

Get friendly: Catch up with friends by phone

or in person. Studies show people with good social

connections are more content with their lot in life and

cope better in times of stress.

Pay back: It really is better to give than to receive.

Helping someone in trouble makes you feel good about

yourself. Random acts of kindness not only lift your own

spirits, they also cheer up the person on the receiving

end. When someone does you a good turn, always say

‘thank you’ in person or through a reciprocal gesture.

Soak it up: When was the last time you indulged in

a long soak in the tub? Pick up some bubble bath and

wash away your worries.

Find some me time: Grab a great magazine and

find a quiet corner. Even just five minutes of escapism

can bring some sanity back into a crazy day.

Make a play date: Rediscover your inner child.

Find a park and jump on the swings, blow some bubbles

and chase them, throw a ball, have a running race, a

game of hopscotch or re-learn how to skip rope. Get fit

and have a laugh at the same time.

Art for art’s sake: Pick up some chalk and try your

hand at drawing, paint a picture, sketch a bowl of fruit or

a self-portrait. Anything that totally absorbs you.

Start afresh: Forget about yesterday. Wake up every

morning and look on the bright side – the sun still rose

and the birds are still singing. Some days bring inevitable

problems which need to be faced, but starting out on a

positive note should help give you the determination to

push through the hard times.

Learn to let go: Forgiveness is an amazingly

therapeutic tool. Everyone has emotional baggage and

many of us harbour grudges over perceived slights and

wrong-doings for far too long. Letting go means walking

taller, without all that extra weight on your shoulders.

Deciding to become master of your own destiny is one

of the most empowering moves you’ll make.

Leave work at work: This is becoming

increasingly difficult these days, as we take unfinished

projects home or work from a home office. But having

structured time for family is a must, even for those who

work from home. Section off the home office with a

partition, close the door or switch the phone off if you

have to. Give your spouse, children, pets or garden the

undivided attention they deserve.

Life is not a competition: Forget about how

well everyone else appears to be doing. You never

really know what’s going on in their life. If you’re feeling

disgruntled, sit back and make a mental list of all the

things you’ve got – good health, a comfortable home,

great kids, a good job, a loving family – when you look

at life this way, you’ll see all the things you have going

for you far outweigh what you think you really want.

FRE0709p040-041wellR.indd 41FRE0709p040-041wellR.indd 41 19/5/09 5:53:33 PM19/5/09 5:53:33 PM

CHRISTMAS IN JULYAny excuse for a scrumptious pudding will do! Enjoy the fl avour of the festive season all year round with Woolworths Bakehouse.

selection made easy

42

THE PROOF IS IN THE PUDDING

A chocolate lover’s paradise,

Woolworths Bakehouse Heavenly

Chocolate Sponge Pudding is a

light, moist, chocolate fl avoured

sponge enriched with Belgian choc

chips and smothered with our velvety

chocolate sauce. Also available in

3 other decadent fl avours including

Luscious Mixed Berry and White

Chocolate, Seriously Sticky Toffee

Date and Sumptuously Buttery

Lemon, your sweet tooth will be

craving pudding all year round!

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FRE0709p042select.indd 42FRE0709p042select.indd 42 19/5/09 6:12:10 PM19/5/09 6:12:10 PM

GET GORGEOUS WITH THESE WARM, RICH COLOURS OF THE SEASON WITH THESE PRODUCTS FROM THE HEALTH AND BEAUTY AISLE AT YOUR LOCAL WOOLWORTHS.

health and beauty

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Woolworths fresh 43

SPECIAL TREATMENTPerfect for dry, parched lips, Sally Hansen

18 Hour Lip Treatment conditions and

replenishes. It’s time-release formula moisturises

hour after hour. It works hard and looks good too!

We love it in Clear Mauve and Clear Raisin.

SUPERSTAYFor luscious lips, apply Maybelline

New York Superstay Colour in

Rose to clean, bare lips. Allow to

dry for a full 2 minutes, then apply

the ultra-conditioning balm to seal

in softness. Reapply balm as you

need it. For a glossier look, try

Maybelline Superstay Powergloss

in Sparkling Sherry.

NAIL ARTAdd some colour to a gloomy

winter day with nail colour.

Sally Hansen XTreme Wear in Brick Wall

is the perfect solution.

A LITTLE FLUSHEDFor a healthy glow, get a little blush on your

brush. Tap off any excess, look into the mirror,

smile and apply only to the apples of your

cheeks. Make sure you keep colour light

and blend well. We love: Maybelline Expert

Wear Blush in Plushed Plum.

TOUGH AS NAILS

If you have dry, brittle

nails, Sally Hansen Hard

As Nails is the secret to

strong, groomed nails.

Use a base coat on clean

dry nails. Apply 2-3 coats,

letting each coat dry before

applying the next one.

Finish with a top coat for

maximum shine, and to

make manicures last.BORN LIPPY

A moisturising lipstick can

help protect your lips in the

cold, windy months. So

brighten up your day with

a burst of colour. We love

the brilliant shades from

the Maybelline Moisture

Extreme Lip Colour range.

FRE0709p043beautyR.indd 43FRE0709p043beautyR.indd 43 19/5/09 6:20:23 PM19/5/09 6:20:23 PM

woolworths fresh promotion

SAYCHEESE,

NATURALLYAvailable in a range of classic

styles, Bega Natural Cheese Slices are the perfect size and

thickness for sandwiches, melts and snacks.

Chicken, cheese& lettuce sandwichPreparation: 5 minutes

Serves: 2

½ tsp sweet chilli sauce1 tbs whole-egg mayonnaise4 slices high-fi bre white bread1 tsp Western Star Spreadable Light Dairy Spread4 iceberg lettuce leaves1 cooked chicken breast fi llet, thinly sliced 4 Bega Tasty Cheese Slices

1 Combine sweet chilli sauce and

mayonnaise in a bowl.

2 Spread 1 side of each bread slice with

dairy spread. Arrange lettuce on 2 slices

of bread. Top with chicken, cheese and

mayonnaise mixture. Top with remaining

bread slices. Serve.

tip – School lunches are made easy with Bega Natural Cheese Slices, available in 12 and 24 slice resealable packs.

STRONG & BITEY VINTAGEIdeal for lovers of full-fl avoured cheese.

• Use Strong & Bitey Vintage on steak sandwiches

with caramelised onion, tomato and lettuce.

• Try them on ham sandwiches with fruit chutney

and baby spinach.

TASTY CHEESEThe classic cheese to suit every taste.

• Place on split English muffi ns topped with sliced

ham and pineapple slices. Grill until cheese melts.

• Serve on sandwiches with salad leaves, roast beef

and sweet mustard pickle.

CHEESE BLITZTake a walk down the chilled aisle at your local Woolworths supermarket for a delicious cheese to add a little spark to any meal of the day!

FRE0709p044-045cheeseR.indd 44FRE0709p044-045cheeseR.indd 44 19/5/09 6:22:59 PM19/5/09 6:22:59 PM

Ham, philly & basil pizzaPreparation: 5 minutes

Cooking: 15 minutes

Serves: 2

26cm pizza base ¼ cup pizza sauce100g sliced ham8 olives6 cherry tomatoes, halved90g Philadelphia Block Cream Cheese, broken into cubesolive oil spraybasil leaves, to serve

1Preheat the oven to 200ºC. Spread the

pizza base evenly with sauce then top

with the ham, olives, tomato and Philly.

Spray with olive oil.

2 Bake the pizza for 10-15 minutes or until

cooked through and Philly is golden brown.

3Sprinkle the pizza with basil leaves. Serve

immediately.

Meatballs with Castello Blue Cheese centresPreparation: 10 minutes


500g lean mince beef1 red onion, finely chopped2-3 tsp wholegrain mustard2-3 tbs chopped fresh herbs – parsley,

oregano or thymesalt and black pepper1 egg, beaten150g Castello Blue Cheeseoil, for frying

1 Mix the meat, chopped onion, mustard and

herbs together and season well.

2 Add enough egg to bind well (half an egg

should do). Form the mixture into balls

by rolling generous teaspoonfuls.

3 Heat a little oil in a large pan and gently fry

the meatballs, turning frequently for about

15 minutes, until browned on the outside and

cooked through.

4 Cut the Castello Blue Cheese into wedges.

Using a serrated knife, halve the meatballs

then sandwich together again with a wedge

of cheese between the two halves. Return to

the pan to start melting the cheese. Serve with

pasta or vegetables.

TRUE BLUEGive the humble meatball a Castello makeover with the very yummy addition

of Castello Blue Cheese. Be warned… you

could become addicted to these little treats!

SMOOTH TALKEREnjoy a little taste of heaven with the range of Philadelphia Cream CheeseWith less fat per serve than butter or

margarine, Philadelphia is a heavenly

alternative for both spreading, cooking

and entertaining. There is so much you

can do with this incredibly versatile product.

You can add Philly’s unique flavour and

creaminess to a variety of everyday sweet

or savoury dishes.

Tea cup cheese souffléPreparation: 15 minutes

Cooking: 35 minutes

Serves: 6

butter, to grease cups40g butter2 tbs flour1 cup milk1 tbs Dijon mustard4 eggs, separated125g grated Australian Gold Swiss cheesesea salt and white pepper, to tastesteamed asparagus, to serveolive oil and lemon, for dressing

1 Preheat oven on 180°C. Butter 6 x 1-cup

ovenproof cups or soufflé dishes and place

on a tray. Melt the butter in a saucepan, add

the flour and cook, stirring for 2 minutes. Add

the milk all at once, whisking continuously until

thickened. Cool slightly, add mustard, and then

beat in yolks one at a time. Stir in cheese and

season to taste.

2 Whisk egg whites until soft peaks form.

Fold one spoon of egg whites into cheese

mixture, then fold in remaining egg whites.

3Spoon into cups and bake for 25–30

minutes or until puffed and golden. Serve

immediately with stalks of steamed asparagus

dressed with olive oil, lemon, salt and pepper.

FRE0709p044-045cheeseR.indd 45FRE0709p044-045cheeseR.indd 45 19/5/09 6:23:29 PM19/5/09 6:23:29 PM

THE SCOOP Turn a sweet winter treat into an irresistible gourmet dessert with Connoisseur Ice-cream.

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from the freezer

Pancakes with berry sauce & ice-creamServes: 6

Place 1½ cups Woolworths Select Frozen

Mixed Berries, 3 tbs sugar and 2 tbs water

in a saucepan and simmer over a low heat for

3 minutes until berries have softened. Remove

from heat. Using a prepared pancake base

mixture, prepare and cook pancakes following

packet instructions. Stack pancakes onto

serving plates and top with 1-2 scoops of

Connoisseur Vanilla Ice-Cream. Spoon

over berry sauce, dust with icing sugar and

serve immediately.

CONNOISSEUR was launched in 1987 and has become Australia’s leading

super premium ice-cream brand. Connoisseur searches the world for the fi nest

ingredients, crafting a rich, creamy ice-cream experience with an intense fl avour

hit that we are famous for. The range of delectable fl avours continues to receive

high-profi le awards, including four Australian Grand Dairy Awards for Overall

Grand Champion Dairy Product. Taste the difference today.

FRE0709p046peri.indd 46FRE0709p046peri.indd 46 19/5/09 6:33:31 PM19/5/09 6:33:31 PM

With a special cone-shaped lid for quick and easy use in the microwave.

If it boils, the milk flows up through the cone and safely back into the jug. The jug can hold up to one litre of milk, enough for four cups of hot,

delicious, Cadbury Drinking Chocolate. Decor is an Australian company. www.decor.com.au

me170316_Micro_Fre.pdf Page 1 27/4/09, 2:49 PM

1 slice of bread1 cheese slice2 cucumber slices2 sultanas2 green capsicum rings

1 cherry tomatoalfalfa sproutscorn kernels

1 avocado slice

Place the cheese slice on the bread to make the face. Add cucumber slices for eyes and sultanas in the middle for eyeballs. Slice up the capsicum for ears. Halve a cherry tomato for a nose. Lots of alfalfa sprouts for hair. Finally add a slice of avocado and corn kernels for the big mouth.

For more fun ways to get kids interested in fresh food, go to woolworths.com.au You’ll fi nd easy recipe ideas and tips for healthy eating.

Sarah’ssandwich face

WC6232-1.pdf Page 1 12/5/09, 10:09 AM

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