Innholdsfortegnelse for March 2020 i Super Food Ideas

This issue is all about value — choosing how and where we spend our money at the supermarket. Minimum cash for maximum effect, in fact. Because, no matter your income, no one wants to waste their precious dollars. Our food team has always been about providing food the family will love without breaking the bank, but this month we’ve gone all out to bring you our best-ever budget issue. Take a look at the following pages to discover 56 dinners and sweet treats that will not only keep your account in the black, but still taste delicious. Every meal costs less than $5 a serve (and some are much less) and none of them will make you feel that you are missing out just because they are affordable. From taking…

#1 CHOC-CHIP CHARMERS Indulge in our collection of chocolate-chip studded treats, including such delicious delights as the Double Choc-chip Caramel Slice (below, p82). #2 CHICKEN FEED Save time and money with make-ahead marinades, tasty rubs and creamy one-pot meals using everyone’s favourite meat, p20. #3 MINCE MAKEOVERS Need great ideas for mince? See p54 for our favourite go-to recipes, from curry and pasties to a beef and eggplant bake or a speedy mince and noodle stir-fry, all under $5.…

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 in 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 in fibre. Diabetes Friendly: low saturated fat, high in 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 little sister of the lychee packs a real punch in terms of flavour and versatility.”CLAIRE BROOKMAN, FOOD DIRECTOR PICK OF THE BUNCH LONGANS | GUAVAS | WITLOF | EGGPLANT | POMEGRANATES | BROCCOLI LONGANS These juicy pearls, also called dragon’s eye, are a close relative of the lychee and similar in terms of taste and texture Longans are native to southern Asia and work well in salads and icy desserts as their subtle flavour can be easily overwhelmed Encased in a thin shell, they can be released by simply squeezing the outer layer and ‘popping’ out for use Low in calories, 28 grams (about three longans) provides 40 per cent of your daily vitamin C recommendation PERFECT PARTNERS: Coconut, chicken, white fish fillets, lemon QUICK IDEA: Add to a…

FIND MORE GREAT WALLET-FRIENDLY IDEAS AT BESTRECIPES.COM.AU/BUDGETCLUB ONE-PAN CREAMY TUNA AND LEEK PASTA BAKE SERVES 4 PREP 15 MINUTES COOK 50 MINUTES 10g butter, chopped 1 leek, trimmed, cut into 1cm-thick slices 2 garlic cloves, crushed 535g can potato and leek soup 375g penne pasta 1 lemon 425g can tuna in olive oil, drained, flaked ½ cup frozen baby peas ¼ cup sour cream 1/3 cup chopped fresh flat-leaf parsley leaves 1 cup grated pizza cheese Baby rocket, to serve 1 Preheat oven to 180°C/160°C fan-forced. Melt butter in a large, heavy-based ovenproof frying pan over medium heat. Add leek. Cook, stirring, for 3 to 4 minutes or until softened. Add garlic. Cook for 30 seconds or until fragrant. Add soup and 2 cups water. Bring to the boil. Season…

CHOC-CHIP COOKIE MASH-UP MAKES 24 PREP 30 MINUTES (PLUS REFRIGERATION) COOK 30 MINUTES 250g butter, softened 1 cup firmly packed brown sugar 1 cup caster sugar 2 eggs 2 teaspoons vanilla extract 2 2/3 cups plain flour 1 teaspoon bicarbonate of soda ½ teaspoon salt 2/3 cup dark chocolate chips 2 tablespoons cocoa powder 2/3 cup white chocolate chips 1 Preheat oven to 180°C/160°C fan-forced. Line 2 large baking trays with baking paper. 2 Using an electric mixer, beat butter and sugars until thick and pale. Add eggs and vanilla. Beat until combined. Sift over 2½ cups flour, bicarbonate of soda and salt. Stir to combine. 3 Transfer half the mixture to a separate bowl. Add remaining flour and dark chocolate chips to 1 portion. Stir until combined. Add cocoa…

NEW FAVOURITE “DELICIOUS AND SO EASY TO MAKE” The absolutely delicious Salmon and Broccoli Linguine (May 2017, p49) was so quick and easy to make. The only thing I had to buy was the salmon — I had everything else in the pantry and fridge, which is always great, and now I stock canned salmon just to make this recipe. Katrina Lahood, via Instagram BETTER BARBECUE Thanks to the October 2019 issue my family’s barbecues are bursting with exotic flavours! The Vietnamese Pork Banh Mi Burgers with pickled carrot (p26) and Thai Mango and Noodle Chicken Salad (p42) are super delicious and colourful. Judith Caine, via email FAMILY COOKING Each week my kids choose one recipe from past issues of Super Food Ideas. It can be dinner, dessert, snacks or…

“PROTEIN-RICH EGGS PACK A NUTRITIONAL PUNCH WAY BEYOND THEIR SIZE AND REPUTATION.”Claire Brookman, Food Director There will always be the latest, trendiest superfood, often expensive and hard to find. But look in your fridge, and you’ll probably discover you already have one: the humble egg! Eggs are among the most nutritious foods on the planet. They are a very good source of inexpensive, high-quality protein, plus a rich source of vitamins D, B6 and B12, and minerals such as zinc, iron, copper and selenium. And, to top it all off, eggs are so versatile, there is an abundance of recipes to choose from for every meal of the day. Check out some of our favourite mains (right) to get inspired. BY THE NUMBERS... Coeliac disease is a serious condition that…

“ WHETHER YOU STIR IT THROUGH SPAGHETTI FOR AN EASY MEAL OR USE IT AS A BASE FOR BOLOGNESE OR LASAGNE, PASTA SAUCE IS A VERSATILE ALL-ROUNDER.”Claire Brookman, Food Director VEGIE-PACKED DOLMIO EXTRA GARDEN VEGETABLES, 500G, $3.30 From one of the long-established names in the bottled sauce arena, this great-value Australian-made pasta sauce is full of garden vegies – but the kids won’t even notice! Zucchini, onion, capsicum, celery and just the right amount of garlic are blended with vine-ripened tomatoes to create a reliable favourite the whole family will love. Stir it through pasta and top with cheese for a simple meal, or add it to a pot of mince to provide flavour and vegetables all at once. You could also use it as the base for a tomato…

CHEAT’S TURKISH PIZZAS SERVES 4 PREP 15 MINUTES COOK 15 MINUTES 280g packet garlic naan bread 1 red onion 2 thick lamb sausages 2½ tablespoons extra virgin olive oil 1 cup grated mozzarella 50g fetta, crumbled 4 eggs 1 baby cos lettuce, leaves torn 4 radishes, thinly sliced ¼ cup small fresh mint leaves 1 tablespoon red wine vinegar Sumac, sriracha chilli sauce, fresh flat-leaf parsley leaves and lemon wedges, to serve 1 Preheat oven to 220°C/200°C fan-forced. Line 2 large baking trays with baking paper. Arrange bread on trays. 2 Finely chop half the onion. Remove and discard casing from sausages. Heat 2 teaspoons oil in a large frying pan over medium-high heat. Crumble sausage in pan and add onion. Cook, stirring occasionally, for 3 minutes or until sausage…

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 1 ¼ 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.…

The perfect balance What do you do when you love meat but know you need to eat more vegies? Perfectly Balanced has the answer! Adding sweet potato and kale to prime Australian beef gives the classic-style meatballs a fresh, delicate flavour. Find them at Woolworths and visit perfectly balanced.com.au for more info. In the bag Glad’s Glad to be Green range includes two great environmentally-friendly options. The Plant Based Bags bin liners come in three sizes, are fragrance free and are made using 20% renewably sourced bio-material. There are also two sizes of Compostable Kitchen Caddy Liners made with corn starch that are industrially compostable. See glad.com.au for more. A lighter bite These tasty slices are made using a delicious mix of ancient grains, including sorghum, corn, brown rice, buckwheat…