Innholdsfortegnelse for September 2018 i Super Food Ideas

“A FACTION FROM THE KITCHEN CABINET CAME TO NEGOTIATE” When I was president of the school’s P&C the first event I organised was a cake stall at an election barbecue. That’ll be fun, I thought naively, but let me tell you the scrutineers had nothing on the politics of the parent community. We were inundated with baked goods to sell, but the cupcakes sat languishing on the stall as the slices and biscuits did a roaring trade. Priced at $5, they just weren’t moving. Then inspiration struck: get the kids to sell them to the people in the queue for $1 each. That’s when the caucusing began. Outraged by my volume-pricing strategy, bakers gathered in groups, whispering and whipping up support. A faction from the kitchen cabinet was sent to…

STARTERS, SIDES & LIGHT MEALS Seasonal greens take centre stage in these deliciously wholesome dishes — who says you can’t make friends with salad? FISH & SEAFOOD Just add your choice of seafood and up your omega-3s. VEGETARIAN Get your fill of vegie-packed pastas, creamy carrot soup and a fragrant meat-free curry. CHICKEN, DUCK & TURKEY Asian noodles, meatballs with a twist and nut-free satay skewers are all on the menu! BEEF, PORK & LAMB Take your inspiration from around the world to update classic mains, from spag bol to roast beef. THE COVER These family-friendly favourites are just the ticket for a quick and easy midweek meal. SWEETS Tempt family, friends and fete-goers with these gorgeous goodies. MEAL PLANNER Recipes with this button are in our Budget Meal Planner,…

“THERE IS STRONG EVIDENCE THAT A MEDITERRANEAN DIET PROVIDES A RANGE OF BENEFITS” Claire Brookman, Food Editor Chances are you’ll have heard of the Mediterranean diet. And it’s worth knowing about. Based on the traditional ingredients eaten by those in countries on the Mediterranean Sea, the diet is rich in seasonal produce, legumes, fish and seafood, garlic, fresh herbs, spices and extra virgin olive oil, with only small amounts of meat, dairy and processed foods. There’s scientific evidence that a healthy lifestyle and a Mediterranean-style diet can help lower the risk of heart disease, high blood pressure and some cancers, and can be more effective than a low-fat diet for managing type 2 diabetes. BY THE NUMBERS... SEPTEMBER is Australian Organic Awareness Month. ONE IN SIX Australian households say they…

Broccolini with goat’s cheese & pistachio serves 2 | prep & cook 15 mins (plus pie cooking time) 1 bunch broccolini, trimmed 20g pistachios, coarsely chopped ¹/ ³ cup basil leaves, shredded 20g marinated goat’s cheese (and marinating oil) 2 Herbert Adams Slow-cooked Beef with Caramelised Onion & Cabernet Sauvignon pies, prepared according to instructions on the pack, to serve Steam broccolini for 5 minutes over a saucepan of simmering water until tender. Remove and keep warm. Meanwhile, combine pistachios and basil in a bowl. Toss with 1 tablespoon of the marinating oil. Arrange the broccolini on a plate. Spoon pistachio mixture over broccolini and crumble over the goat’s cheese. Drizzle with extra marinating oil and season. Serve with Herbert Adams Slow-cooked Beef with Caramelised Onion & Cabernet Sauvignon pies.…

BRAISED PORK IN YAKITORI SAUCE SERVES 6 PREP 15 MINUTES (PLUS MARINATING) COOK 1 HOUR 30 MINUTES 800g boneless pork rashers 8cm piece fresh ginger, peeled, finely grated 4 garlic cloves, crushed 1 long red chilli, finely chopped ½ cup Obento Yakitori Sauce ¼ cup shao hsing (Chinese cooking wine) 3 green onions, thinly sliced 1 teaspoon sesame seeds, toasted Steamed jasmine rice, charred long red chillies and 2 bunches gai lan, steamed, to serve 1 Place pork, in a single layer, in a baking dish. Combine ginger, garlic, chilli, yakitori sauce, shao hsing and ½ cup water in a jug. Pour mixture over pork. Sprinkle with the white part of green onion. Cover with foil. Set aside for 1 hour (or refrigerate for up to 4 hours) if time…

GRAPEFRUIT, BROAD BEAN AND ROCKET SALAD SERVES 8 (AS A SIDE) PREP 20 MINUTES COOK 10 MINUTES ¹/ ³ cup pecans, roughly chopped 1 tablespoon honey 2 tablespoons extra virgin olive oil 1 tablespoon white wine vinegar 120g baby rocket 4 ruby red grapefruit, peeled, segmented 2 cups frozen broad beans, thawed, peeled 1 large avocado, sliced 4 prosciutto slices, torn 1 Preheat oven to 180°C/160°C fan-forced. Line a baking tray with baking paper. 2 Place pecans on prepared tray. Drizzle with honey. Toss to coat. Bake for 8 to 10 minutes or until golden. Set aside to cool. 3 Place oil and vinegar in a small bowl. Season with salt and pepper. Stir to combine. Place rocket on a serving plate. Arrange grapefruit, beans, avocado and prosciutto on top.…

NUT-FREE CHICKEN SATAY SKEWERS WITH GLUTEN-FREE NOODLES SERVES 4 PREP 30 MINUTES (PLUS 2 HOURS REFRIGERATION) COOK 15 MINUTES YOU’LL NEED 8 METAL OR PRE-SOAKED BAMBOO SKEWERS. ALWAYS CHECK THE LABELS OF ALL INGREDIENTS TO ENSURE THEY’RE GLUTEN- AND NUT-FREE 1 lemongrass stalk (white part only), finely chopped 1cm piece fresh ginger, halved 2 garlic cloves, quartered 1 eschalot, roughly chopped 2 tablespoons vegetable oil 16 chicken tenderloins, trimmed ¹/ ³ cup Melissa 100% pure stoneground Tahini (see note) 1½ tablespoons gluten-free tamari 2 tablespoons coconut milk 2 teaspoons lime juice ¼ teaspoon sea salt flakes 200g packet dried rice vermicelli noodles ¼ red cabbage, shredded 1 carrot, coarsely grated 1 small red capsicum, thinly sliced 3 green onions, thinly sliced ¹/ ³ cup fresh coriander leaves 2 teaspoons gluten-free…

Keen on beating the kitchen crazies? Then our month of meals is the answer. With clever weekly planning and themed nights, there are more delicious variations to create flavoursome meals from Monday to Friday. We’ve also included some of our popular recipes from taste.com.au, so you can plan away knowing they’re already rated and loved by Aussie cooks. If you can, spend some time prepping ingredients and cooking ahead, and save yourself five days of dinnertime dread! meatball monday TERIYAKI TURKEY MEATBALL AND SOBA STIR-FRY SERVES 4 PREP 25 MINUTES COOK 20 MINUTES 3 green onions 500g turkey mince ¾ cup fresh breadcrumbs 1 egg 270g packet soba noodles 1 tablespoon vegetable oil 1 large carrot, cut into matchsticks 2 garlic cloves, thinly sliced 3cm piece fresh ginger, cut into…

#1 WITH AN EMPHASIS on fresh spring produce, this issue we aim to help you add more fruit and vegetables to your daily meals. If we all ate more of these and less processed food, we’d be upping our nutrition without radically changing the way we eat. #2 JUST TWEAKING, rather than a complete overhaul, is more achievable and won’t cost the earth in either time or money. Our Money-Saving Mains, p48, is a good place to start, with the 4 vegies per serve in the burger! CLUB VEG Better for you, better eat it, p48.…

SUPER-EASY RISSOLES WITH CRUNCHY SALSA SERVES 4 PREP 20 MINUTES (PLUS 15 MINUTES REFRIGERATION) COOK 10 MINUTES 650g beef mince 1 small brown onion, grated 2 garlic cloves, crushed 1 teaspoon celery salt 1 tablespoon tomato paste 1 tablespoon Worcestershire sauce 1¼ cups fresh breadcrumbs 1 egg, lightly beaten 2 tablespoons extra virgin olive oil 4 slices crusty bread, to serve Crunchy Salsa 1 celery stalk 2 small vine-ripened tomatoes, seeded, finely chopped ¼ small red onion, finely diced 2 teaspoons lime juice 1 teaspoon extra virgin olive oil 1 teaspoon Tabasco sauce (optional) 1 Place mince, brown onion, garlic, celery salt, tomato paste, Worcestershire sauce, breadcrumbs and egg in a bowl. Season with pepper. Mix well to combine. Shape mixture into 12 rissoles. Place on a tray. Cover. Refrigerate…

EXTRA VIRGIN OLIVE OIL An important part of the Mediterranean diet, EVOO is made from the first pressing of olives. TOMATO Best source of lycopene, a powerful antioxidant, important for heart health and can reduce risk of cancer. BARRAMUNDI An excellent source of omega-3 fatty acids, which are known to lower blood pressure and reduce heart disease. CRISPY-SKINNED BARRAMUNDI WITH GARLIC AND HERB OIL THE INFO + LOW CARB + LOWER GI + LOWER SODIUM…

Herbert Adams has been creating delicious pies for more than 100 years, and its Gourmet Wine Infusions range brings to life an exciting blend of flavours. Choose from three irresistible options; Slow-cooked Beef with Caramelised Onion & Cabernet Sauvignon, Slow-cooked Beef with Shiraz & Cracked Pepper, and Slow-cooked Beef with Portobello Mushroom & Merlot. Each pie is crafted with a mouth-watering combination of quality ingredients, including 100 per cent Australian slow-cooked beef and wine from Victoria’s Swan Hill region, all wrapped in Herbert Adams’ signature golden, flaky pastry. The new range is available at all major supermarkets. For more information, visit herbertadams.com.au or find @herbertadamsau on Facebook.…

CARROT AND PARSNIP MULLIGATAWNY SOUP SERVES 4 PREP 20 MINUTES COOK 35 MINUTES 2 tablespoons extra virgin olive oil 1 brown onion, finely chopped 3 garlic cloves, crushed 4cm piece fresh ginger, finely grated 1 long green chilli, chopped 2 medium (250g) carrots, chopped 2 medium (250g) parsnips, peeled, chopped 250g orange sweet potato, peeled, chopped 2 teaspoons ground coriander 1 teaspoon ground cumin ½ cup dried red lentils, rinsed, drained 1 litre vegetable stock ¹/ ³ cup plain Greek-style yoghurt ¹/ ³ cup chopped fresh coriander leaves 1 lime, cut into wedges, to serve 1 Heat oil in a large saucepan over medium-high heat. Add onion, garlic, ginger, chilli, carrot, parsnip and potato. Cook, stirring occasionally, for 7 to 8 minutes or until onion softens. 2 Add coriander, cumin…

GALAXY CHOCOLATE SLICE SERVES 24 PREP 1 HOUR (PLUS COOLING AND STANDING TIME) COOK 35 MINUTES 250g packet choc ripple biscuits 250g butter, melted 1 cup brown sugar ²/ ³ cup plain flour ¹/ ³ cup self-raising flour ¼ cup cocoa powder, sifted ½ cup desiccated coconut ¼ cup milk 1 egg, lightly beaten 2 teaspoons vanilla extract Darrell Lea Orange and Mint bb’s balls, M&M’s and M&M’s minis, to decorate Assorted sprinkles, to decorate Red and yellow writing icing Icing ¼ cup cocoa powder, sifted 2½ cups icing sugar mixture 10g butter, softened 2½ tablespoons boiling water Blue gel food colouring 1 Preheat oven to 180°C/160°C fan forced. Grease a 20cm x 30cm lamington pan. Line base and sides with baking paper, extending paper 2cm above edges of pan.…

RECIPE KNOW-HOW: We use Australian standard measures. In liquid measures, 250ml = 1 cup. Dry ingredients are measured in level 1 cup, 1/2 cup, 1/3 cup and 1/4 cup measures. 1 tablespoon = 20ml (note NZ, US and UK tablespoon = 15ml). 1 teaspoon = 5ml. We use 59g to 60g eggs. We use 1100-watt microwaves, unless otherwise specified. NUTRITION KNOW-HOW: Heart Friendly: low saturated fat, high fibre, lower sodium with heart-friendly fats. Desserts that are based on low-fat dairy without fruit/grain ingredients don’t need to be high fibre. Diabetes Friendly: low saturated fat, high fibre, lower sodium with lower-GI carbs. Healthy: low saturated fat, less than 3000kJ and 800mg sodium per main meal. Vegetarian: no meat, fish or poultry but may contain eggs and/or dairy. Gluten Free: no gluten-containing…

“THIS ONE WILL BE A GO-TO FAVOURITE” LEMON DELICIOUS I cooked this delicious Sweet and Sour Lemon Slice (June 2018, p76) for Mother’s Day. All the family loved it and it was super easy to make. I’m always on the look out for sweet lemon recipes and this one will definitely be a go-to favourite. Rita Legge, via email PERFECT PLAN Each fortnight I write out my family menu and it’s such a chore. I was so pleased to see your budget meal planner in the May 2018 issue. In two weeks, I made seven of your simple meals. Thanks so much! Andrea Risson, via email SUPER FAMILY IDEAS I picked up your magazine for the first time last week. I’m a nutritionist and always looking for new ways to…

QUICK SALMON PASTA WITH MINT AND LEMON PESTO SERVES 4 PREP 20 MINUTES COOK 10 MINUTES 1 tablespoon finely chopped fresh flat-leaf parsley 2 garlic cloves, crushed 3 teaspoons white wine vinegar 1 tablespoon extra virgin olive oil 1 teaspoon dijon mustard 3 x 150g skinless and boneless salmon fillets 150g snow peas, trimmed 4 fresh lasagne sheets, cut crossways into thirds 60g baby rocket 2 long red chillies, seeded, finely chopped 2 tablespoons finely grated parmesan Lemon wedges, to serve Mint Pesto 2½ cups loosely packed fresh mint leaves (see notes), plus extra sprigs to serve 2 green onions, chopped 2 tablespoons dry-roasted cashews ¼ cup grated parmesan 1 small garlic clove, chopped 1 teaspoon finely grated lemon zest 2 tablespoons lemon juice ¹/ ³ cup extra virgin olive…