Innholdsfortegnelse for January/February 2020 i Super Food Ideas

There’s Sarah, who starts each week with a new fad diet. The latest one is not eating anything until lunch; consequently we don’t discuss anything tricky with her until after 1pm to avoid the hanger. Leigh is a creature of habit and takes a simple approach when it comes to her lunch — a can of tuna, a bowl of rice and a handful of spinach, and she’s happy. Kylie has tried all manner of approaches to eating over the years, from low-FODMAP to vego. A keen runner, she picks lunches that will fuel her workouts. Claire is the slowest eater in the office, and usually has something wholesome, such as cut up vegies and hummus. She’s been known to leave lunch half-eaten on her desk, only for the leftovers…

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#1 LUNCHTIME MAKEOVERS Check out our 40 different lunchbox ideas, p18. From savoury snack balls to freezable lunch loaves (below) we’ve invented totally new recipes! #2 HEALTHIER HABITS If you want to start the year right, make classic recipes just a little bit better for you with these dinner do-overs, p40. #3 FROZEN ASSETS Make some extra room in the freezer for this range of amazing ice-cream treats, p80. There’s a Milo spin on our fave choc ripple cake, easy lamington-flavoured ice-blocks and even an icy pav!…

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 and1/4 cup measures. 1 tablespoon = 20ml (note NZ, US and UK tablespoon = 15ml). 1 teaspoon = 5ml. We use 59-60g 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 ingredients (ie, wheat,…

HEALTHIER CREAMY ZUCCHINI AND MUSHROOM PAPPARDELLE SERVES 4 PREP 15 MINUTES COOK 20 MINUTES 4 large zucchini 250g dried pappardelle pasta 1 tablespoon extra virgin olive oil 250g button mushrooms, sliced 1 brown onion, finely chopped 2 garlic cloves, crushed ¾ cup light cream for cooking 2 tablespoons chopped fresh thyme leaves ¹/³ cup finely grated parmesan 1 Using a vegetable peeler, cut zucchini into ribbons. Place zucchini ribbons in a colander. Cook pasta in a large saucepan of salted boiling water following packet directions. Pour pasta into colander, over zucchini, to drain, reserving ½ cup cooking liquid. Return pasta and zucchini to pan. Cover to keep warm. 2 Meanwhile, heat oil in a large frying pan over high heat. Cook mushroom, stirring occasionally, for 4 to 5 minutes or…

“QUICK TO MAKE AND LASTED REALLY WELL IN THE FRIDGE” FORGET THE OVEN! This No-bake Rocky Road Cheesecake (December 2018, p106) ticked all the boxes for me, with fresh raspberries, chocolate, cheesecake and marshmallows. It was super simple, quick to make and lasted really well in the fridge. My kids even got involved with the mixing and, bonus, no oven needed! Tessa Kemp, via Instagram FAMILY FAVOURITE I made the delectable, naughty Choc-raspberry Doughnut Pudding (October 2019, p10) for my daughter and her family when I visited last week. It lasted for days! It was so easy and delicious we even had some for breakfast. My grandson said: “Yummy, Nanny!” Cheryl Walker, via email ONE-PAN WONDER I tried the One Pan Tikka Masala Fish on Spiced Rice from November 2019’s…

“FISH HAS MANY HEALTH BENEFITS – IT’S HIGH IN PROTEIN, LOW IN FAT AND GIVES YOU VITAMIN D, TOO.”Claire Brookman, Food Director New year, new you! January really is the perfect time to set healthy habits. Here are three that can make a big difference. Establish a sleep routine – sleep is essential to support our immune systems and de-stress. Go for a daily walk – it’s great exercise and a way for family or friends to spend time together. Review your family’s favourite recipes to see if they could be healthier (see p40), or try new ones. When it comes to fish, kids can be tricky to convince, but it’s worth persevering as it’s high in protein and a source of vitamin D. Fatty fish, such as salmon, are…

“ WHETHER YOU’RE LOOKING FOR THE PERFECT BREAKFAST TOAST, OR TO ADD FIBRE AND VITAMINSTO YOUR DAY, BREAD IS THE COMPLETE ALL-ROUNDER.”Claire Brookman, Food Director THE GLUTEN FREE HAS NO GLUTEN FREE WHITE SLICED, 500G PKT $3.99 How times have changed! It’s great to see so many bread options available these days for those adhering to a gluten-free diet and, even better, finding loaves that make for satisfying eating – both fresh and toasted. This Aldi loaf comes very close to regular white bread. It has a light brown crust, a springy texture and a nutty flavour and aroma. Toasted, it takes on a beautiful uniform golden colour. And to top it off, it’s nearly half the price of many other gluten-free bread options. THE BUDGET FRIENDLY ESSENTIALS WHITE SANDWICH,…

LEMON, OLIVE AND HARISSA FISH TRAY BAKE SERVES 4 PREP 10 MINUTES COOK 50 MINUTES FIRM WITH A MILD FLAVOUR, BLUE EYE FILLETS WILL HOLD THEIR SHAPE IN THIS TRAY BAKE. BLUE EYE IS BEST BAKED, STEAMED OR BARBECUED. 400g can chickpeas, drained, rinsed 500g chat potatoes, halved 1 red onion, cut into wedges 1 lemon, cut into wedges 1 small red capsicum, cut into wedges 2 tablespoons extra virgin olive oil 1 tablespoon harissa paste 4 x 150g boneless blue eye fillets (skin on) ¹/³ cup pitted Sicilian olives 50g fetta, crumbled Small fresh mint sprigs, to serve 1 Preheat oven to 220°C/200°C fan-forced. Line a large baking tray with baking paper. 2 Combine chickpeas, potato, onion, lemon and capsicum in a large bowl. Add oil. Toss to coat.…

MIXED MELON GREEK SALAD SERVES 4 (AS A SIDE) PREP 25 MINUTES ¼ (300g) rockmelon ¼ (300g) honeydew melon 200g tomato medley, quartered 1 Lebanese cucumber, thinly sliced 1 small red onion, thinly sliced into rounds ¹/³ cup pitted kalamata olives 2 tablespoons fresh oregano leaves ¹/³ cup fresh basil leaves 1 tablespoon extra virgin olive oil 2 tablespoons white wine vinegar 100g fetta, cut into 1cm cubes 1 Cut each piece of melon in half lengthways to form 2 wedges. Peel and discard skin and seeds. Cut into 1cm chunks. Place in a bowl. 2 Add tomato, cucumber, onion, olives, oregano and basil to the bowl with melon. Toss to combine well. Arrange salad on a large serving platter. 3 Whisk oil and vinegar together in a jug. Season…