SOUPED UP NOW IN • QUICK MEALS • EASY DINNERS • HEALTH & WELLBEING • LIVING IDEAS • ISSUE 41 • JULY 2009 • woolworths.com.au LIVING WITH DIABETES ON THE BRIGHT YOUR FREE MONTHLY MAGAZINE STAYING POSITIVE SEASON COOKING WITH JULY’S BEST FLAVOURS SIDE IN TOUGH TIMES DR ROSEMARY STANTON REPORTS FRE0709p001coverR.indd 1 FRE0709p001coverR.indd 1 22/5/09 8:40:30 AM 22/5/09 8:40:30 AM
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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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MCF146_WFM.pdf Page 1 14/5/09, 11:58 AM
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
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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PH
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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.
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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.
PH
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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
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.
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
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❋ 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.
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
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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.
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.
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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.
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Ahoy there me hearties! Find the hidden jewels in this yummy vegie soup.
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.
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!
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
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
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.