Innholdsfortegnelse for April 2020 i Super Food Ideas

EASY SNACKING Full of sun-sweetened flavour with a cool, cleansing crunch, these baby cucumbers are a source of folate for healthy cells, as well as fibre and vitamin C. A go-to for rumbling stomachs or hungry little hands, these crisp Qukes are ideal for an afternoon snack or kids’ lunchboxes. Chop them into sticks for dips or pop them on your sandwich or salad. A unique variety that’s made to be mini, Qukes will last in the fridge for up to five days in their packaging. They’re available in supermarkets from $4. GOOD-FOR-THE-BELLY BITES Whole Kids Organic Probiotic Bites make the perfect snack for little ones. These bite-sized morsels contain just six ingredients: organic dried dates, organic pumpkin seeds, organic dried figs, organic cocoa powder, organic vanilla and lactobacillus bulgaricus…

MUFFIN PAN LAMB TIKKA FILO PARCELS MAKES 8 PREP 30 MINUTES (PLUS COOLING) COOK 55 MINUTES 8 sheets filo pastry 100g butter, melted 2/3 cup plain Greek-style yoghurt 2 tablespoons shredded fresh mint leaves, plus extra small fresh mint leaves to serve Lamb Tikka Masala Filling 1 tablespoon vegetable oil 1 brown onion, finely chopped 500g lamb mince ½ red capsicum, finely chopped 2 tablespoons tikka masala curry paste 2 tomatoes, finely chopped 1 tablespoon tomato paste 100g baby spinach 1/3 cup plain Greek-style yoghurt 1 Make Lamb Tikka Masala Filling Heat oil in a large frying pan over medium-high heat. Add onion. Cook, stirring, for 3 to 4 minutes or until lightly browned. Add mince. Cook, breaking up mince with a wooden spoon, for 5 minutes or until browned.…

#1 CONDENSED MILK MAGIC Life is sweet with our collection of budget-friendly condensed milk treats (p84)! Pick from chocolate cake, macaroons, tropical jelly slice and more. #2 MUFFIN PAN WINNERS Make the most of your muffin pan with these savoury delights (p50), including filo parcels, rissoles and pizza puffs! #3 FAMILY ENTERTAINING Turn to p74 for classic sausage subs with a Mexican spin! With vego options and plenty of colourful salads, there’s something for everyone, plus indulgent desserts to finish.…

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 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…

“It’s no wonder kiwiberries are increasingly in demand. They’re a no-peel sweet treat for anyone who loves the flavour of kiwifruit.”CLAIRE BROOKMAN, FOOD DIRECTOR PICK OF THE BUNCH KIWIBERRIES | BABY SPINACH | FENNEL | LIMES | MUSHROOMS | THOMPSON SEEDLESS GRAPES KIWIBERRIES This bite sized fruit, also known as hardy kiwi or cocktail kiwi, is a cousin of the better known kiwifruit. Like kiwifruit, it has a soft, succulent flesh, but with a smooth, edible skin Most kiwiberries are green, but you may spot a variety with darker skin and reddish flesh, too Often sweeter than kiwifruit, and about the size of a large grape, they are perfect for snacking. You can also use them in smoothies, fruit salads, jams and tarts Kiwiberries are rich in vitamin C, potassium,…

“WE’LL MAKE IT AGAIN!” DOING DOUGHNUTS I made the Choc-raspberry Doughnut Pudding (October 2019, p10). I shortened the recipe for two of us, and instead of the berries, I added Haigh’s Chocolates Coffee Pastilles. It was easy to make – we both loved it and will definitely make it again with different flavours. Thank you. Donna Coombe, via email TRUSTED PARTNER Who needs other recipes from books or the internet when you can have Super Food Ideas on hand? It’s my go-to for weeknight meals for many mouths to feed. The recipes are cost-effective and tasty. I wouldn’t be without it! I love the slow-cooker recipes. Please keep up the excellent work. J Quinn, via email THYME TO SHINE I loved how fresh and tasty the Ham, Thyme and Corn…

“STOCK YOUR PANTRY WITH HEALTHY STAPLES AND YOU’RE NEVER FAR FROM HAVING A GOOD-FOR-YOU MEAL.”Claire Brookman, Food Director When we’re busy, it’s especially important to eat balanced meals that will give us the fuel we need to maintain energy levels and good health. And this is where stocking your pantry with healthy staples can be a lifesaver, because having these ingredients to hand makes whipping up a tasty, good-for-you meal simple. For example, canned beans and lentils are great sources of protein and fibre, canned corn provides fibre and B vitamins, and canned tuna is protein-rich and a good source of omega-3 fats. To get started, check out our easy last-minute meals using pantry staples (right). BY THE NUMBERS... Eating broccoli is great for a health boost, with plenty of…

“THERE ARE SO MANY TYPES OF YOGHURT AVAILABLE AT THE SUPERMARKET, READY TO ADD TO MARINADES, DOLLOP OVER FRUIT OR JUST ENJOY AS-IS.”Claire Brookman, Food Director BUDGET FRIENDLY  BROOKLEA SMOOTH FLAVOURED YOGURT FAMILY PACK, $6.49 Whether you like a bit of variety in your daily yoghurt snack, or your family members all have a different favourite flavour, this value pack is ready to make life easy. With 18 x 90g packets, choose from vanilla, strawberry or passionfruit. Australian-made and available from Aldi, the yoghurt is gluten-free and has no preservatives and no artificial colours. COCONUT COLES DAIRY FREE COCONUT YOGHURT, 500G, $5.40 There’s no need for you to break the bank to enjoy coconut yoghurt. An ideal option for vegan and dairy-free diets, this rich, velvety yoghurt has a subtle…

1 BROWNING BASICS: Browning meat and vegetables before cooking them in the slow cooker caramelises the ingredients, releasing their flavours. 2 SUPER BOWLS: Some slow-cooker models have a removable sear bowl, so you can brown on the stovetop before transferring the bowl back to the slow cooker. If your slow cooker doesn’t have this option, you can use a frying pan instead. 3 SPICE IT UP: When adding dried spices or spice mixes, it’s best to cook them at the same time as you’re browning and caramelising your ingredients. If you don’t, the spices will taste raw and not release their wonderful full flavour and aroma. 4 LESS LIQUID: Generally, you need less liquid when using a slow cooker, as it doesn’t reduce through simmering. Ingredients such as vegetables also…

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. Indulge your senses Castello Double Cream Brie is a white mould cheese that’s deliciously rich and brie-lliantly creamy. It’s handcrafted in open vats using traditional methods to achieve its thin rind and softness throughout. Its buttery taste pairs well with grilled peaches, or simply enjoy it with crisp crackers and a glass of Chardonnay. It’s also available in a 300g size. A lighter bite These tasty slices are made using a delicious mix of ancient grains, including sorghum,…