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super
oossuper
easy
cooking with natue’s
por fd
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GinGer an d apricot rarebit
50 g fresh ginger
75 g dried apricots
4 thick slices wholegrain bread
125 g grated cheddar
50 g rocket
50 g watercress
lemon wedges, to garnish
1Preheat the grill to the hottest setting. Cut the ginger into fine stripsand slice the apricots. Toast the bread slices on one side under the
grill. Turn the slices and lay them close together in the grill pan.
2Scatter the ginger and apricots evenly over the bread, then sprinkle
with the cheese, right up to the edges. Toast for 5 minutes, or until
the cheese is bubbling and golden.
3Divide the rarebits among four plates and serve with the rocket and
watercress leaves garnished with lemon wedges.
Seves 4
Pepaato 10 mutes
Cookg 5 mutes
Each sevg povdes
• 1138 kJ • 272 kcal • 13 g protein
• 12 g fat of which 7 g saturates • 29 g
carbohydrates of which 9 g sugars • 3 g fibre
Super FoodinEr Ginger has traditionally
been used to stimulate appetite
and soothe the digestive system,
promoting normal gut movement
and reducing nausea.
2
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5
Golden pumpkin with
capsicum an d almonds
½ butternut pumpkin, about 600 g
2 cloves garlic
2 tablespoons olive oil
8 sprigs fresh thyme
2 large yellow capsicums
¼ cup (40 g) whole almonds
1 tablespoon honey
finely pared zest and juice of
1 lemon
1Preheat the oven to 200°C (180°C fan-forced). Peel the pumpkin
and scoop out seeds. Cut the pumpkin into 12 slices, about 1 cm
thick. Transfer the slices to a shallow roasting tin. Slice the garlic.
Drizzle the pumpkin slices with 1 tablespoon of the oil and add the
garlic and thyme. Roast in the oven for 20 minutes, or until softened
and beginning to brown.
2Meanwhile, slice the capsicums into 1 cm strips. When the pumpkin
has 5 minutes of cooking time left, heat the remaining 1 tablespoon of
oil in a frying pan over a medium–high heat. Add the capsicum strips and
fry for 5 minutes, stirring frequently, until tender and beginning to brown.
Transfer the capsicum and pumpkin to a warmed serving dish.
3Add the almonds, honey and lemon zest and juice to the frying
pan. Stir-fry over a high heat for a few seconds until the mixture is
bubbling and the lemon juice and honey have thickened to form a glaze.Spoon over the vegetables and serve.
Super FoodButtErnut PuPn A source
of both types of fibre – soluble and
insoluble – butternut pumpkin helps to
promote digestive health and lower blood
cholesterol. The nutrient-packed orange
flesh is bursting with anti-oxidants alpha-
and beta-carotene, as well as vitamin E.
Seves 4
Pepaai 10 mies
Ckig 20 mies
Each sevig pvides
• 809 kJ • 195 kcal • 6 g protein
• 9 g fat of which 1 g saturates
• 25 g carbohydrates of which
17 g sugars • 6 g fibre
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1To make the marinade, pour the pomegranate juice drink and soy
sauce into a large, shallow non-metallic dish. Stir the garlic into the
juice. Place the salmon in t he marinade and turn to coat. Cover and set
aside to marinate for 15 minutes.
2Preheat the grill to the hottest setting. Line the grill pan with foil and
brush with a little of the oil. Drain the salmon, place on the foil, skin
side down, and brush with oil. Pour the marinade into a small saucepan
over a high heat and boil for 2–3 minutes, or until thick and syrupy.
3Spoon a little of the reduced marinade over the salmon portions and
grill for 3 minutes. Turn, baste with more marinade and grill for a
further 4– 6 minutes, basting once more, until glazed and cooked through.
Transfer the salmon to four plates, pour any glaze from the grill pan over
the fish and sprinkle with pomegranate seeds before serving.
Seves 4
Pepaai 10 mies
aiaig 15 mies
Ckig 12 mies
Each sevig pvides
• 1482 kJ • 354 kcal • 31 g protein
• 24 g fat of which 4 g saturates • 4 g
carbohydrates of which 4 g sugars • no fibre
Super FoodPoErntES There is some
evidence that links pomegranate juice
with slowing down the effects of
ageing. The natural phytochemicals
found in pomegranates may have anti-
inflammatory properties that can help
to relieve some of the symptoms of
rheumatoid arthritis.
salmon with
pomeGranate Glaze
100 ml pomegranate juice drink
2 tablespoons soy sauce
1 clove garlic, sliced
4 salmon fillets, about 150 g each
2 tablespoons olive oil or canola oil
seeds from ½ pomegranate
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one-pot fish caSSerole
wi th Spic y yoGurt
1 leek
2 sticks celery
1 carrot
700 g potatoes
2 tablespoons olive oil
100 g button mushrooms
600 ml hot fish stock
250 g skinless white fish fillet
250 g skinless salmon fillet1 tablespoon chopped fresh tarragon
2 tablespoons chopped fresh parsley
Spicy yogurt
40 g mayonnaise
40 g natural yogurt
1 clove garlic, crushed
½ teaspoon paprika
pinch of chilli powder
1 baguette
Seves 4
Pepaai 15 mies
Ckig 20 mies
Each sevig pvides
• 2364 kJ • 565 kcal • 34 g protein
• 24 g fat of which 4 g saturates
• 26 g carbohydrates of which
6 g sugars • 6 g fibre
1Preheat the grill to the hottest setting. Slice and rinse the leek. Slice
the celery, dice the carrot and cut the potatoes into 4 cm chunks.
Heat the oil in a large saucepan over a high heat. Add the leek, celery
and carrot, reduce the heat to medium, cover and cook for 3 minutes.
2Add the potatoes and mushrooms to the pan and stir in the hot
stock. Bring to the boil, cover and simmer for 10 minutes, or until the
potatoes are tender. Cut the white fish and salmon into 3 cm pieces and
stir them into the casserole. Bring back to simmering point, re-cover the
pan and cook for a further 5 minutes, or until the fish is cooked.
3Meanwhile, mix the mayonnaise, yogurt, garlic, paprika and chilli
powder. Slice the baguette and grill both sides for 2–3 minutes,
or until golden. Stir the tarragon and parsley into the casserole before
transferring it to four large bowls. Serve with the spicy yogurt and toasted
baguette slices.
Super FoodYourt With an ideal combination of protein
and carbohydrate, low-fat natural yogurt can help
fight fatigue and keep hunger at bay. Yogurt is also
a good source of calcium – important to help prevent
osteoporosis. One 200 g tub provides almost one-third
of your daily calcium needs.
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AromAtic chicken with
grilled vegetables
1Preheat the grill to the hottest setting and line the grill pan with foil.
Scrape the small seeds from the cardamom pods into a small dish.
Add the zest from 1 lemon and stir in the oil. Cut the zucchini in half
lengthwise. Cut the cucumber in half widthwise, then in half lengthwise
and into batons about the same size as the zucchini.
2Place the chicken in the centre of the grill pan and lay the zucchini
and cucumber around the edges. Brush the chicken, zucchini and
cucumber with the cardamom and lemon oil.
3Grill everything for 5 minutes, then turn the chicken and vegetables
over and grill for a further 10 minutes, or until the chicken is cooked
through and the vegetables begin to brown. Divide the chicken among
four plates and sprinkle over the mint and remaining lemon zest. Transfer
the zucchini and cucumber batons to the plates and pour over any
cooking juices.
8 green whole cardamom pods
grated zest of 2 lemons
2 tablespoons olive oil
12 baby zucchini
½ cucumber
4 boneless, skinless chicken breasts,
about 120 g each
4 shredded fresh mint leaves
Super Foodzuccini A water content of over 90 per cent
makes the zucchini a low-energy (or low-kilojoule)
food. With potassium to help to regulate blood
pressure, folate for heart health and carotenes
with anti-oxidant benefits, zucchini add plenty of
health boosters to a balanced diet.
Serves 4
Preparato 10 mtes
cookg 15 mtes
Eah servg provdes
• 1121 kJ • 268 kcal • 34 g protein
• 13 g fat of which 3 g saturates • 3 g
carbohydrates of which 3 g sugars • 2 g fibre
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Fruity pork steaks with
Glazed plums an d red cabbaGe
2 red onions
400 g red cabbage
8 ripe plums
2 tablespoons olive oil or canola oil
4 lean boneless pork loin chops,
about 130 g each
pinch of ground cloves or allspice
100 ml pomegranate juice drink
3 tablespoons raw or demerarasugar
3 tablespoons red wine vinegar
1Slice the onions, shred the red cabbage and cut the plums in half.
Heat the oil in a large frying pan over a high heat. Add the pork steaks
and cook for 3 minutes on each side, or until browned. Reduce the heat
to medium, add the onions and cook for a further 5 minutes, stirring
occasionally, until the meat is cooked through. Transfer the steaks to a
shallow dish, leaving the onions in the pan.
2Add the cabbage and cloves or allspice to the pan and fry, stirring, for
5 minutes. Pour in the pomegranate juice and bring to the boil. Return
the pork to the pan with any juices from the dish. Reduce the heat to medium,
cover and cook for 3 minutes. Transfer the pork to four plates. Add 1 table-
spoon each of sugar and vinegar to the cabbage and boil for 30 seconds,
stirring, to glaze the cabbage. Divide among the plates of pork.
3Add the plums to the pan, cut sides down. Sprinkle in the remaining
2 tablespoons each of sugar and vinegar and cook over a high heat for
4 minutes, shaking the pan so that the sugar dissolves. Season to taste
and divide the plums and their glaze among the plates and serve.
Super FoodPLuS The goodness of plums, as with most fruit,
is found in or around the skin – so do not peel them.
Their nutritional benefits include potassium to help
to regulate blood pressure and fibre for keeping
the digestive system healthy. Plums also contain
anti-oxidants to help to fight the signs of ageing.
Seves 4
Pepaai 10 mies
Ckig 25 mies
Each sevig pvides
• 1695 kJ • 405 kcal • 31 g protein
• 17 g fat of which 4 g saturates
• 34 g carbohydrates of which 32 g
sugars • 6 g fibre
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Summer chicken riSotto
wi th Gre en peas
1 onion
400 g boneless, skinless chicken
breasts
400 g fresh peas or 200 g frozen
baby peas
2 tablespoons olive oil
250 g arborio rice
900 ml hot chicken stock
1Finely chop the onion and cut the chicken into 2 cm chunks. Shell
the peas, if using fresh ones. Heat the oil in a large saucepan over
a high heat. Add the onion, reduce the heat to medium and cook for
1 minute. Mix in the chicken and cook, stirring, for 5 minutes, or until
the pieces of chicken are firm and white in colour.
2Add the rice and cook for 1 minute, stirring to coat the rice in the oil.
Pour 2 cups (500 ml) of the hot stock into the pan and bring to the
boil, stirring once or twice. Reduce the heat to medium or low so that the
stock simmers steadily and cook for 10 minutes.
3Add the peas, if using fresh, and stir in the remaining 400 ml stock.
Bring back to the boil, reduce the heat again to medium or low and
simmer steadily for 10 minutes. If using frozen peas, add them for the
final 5 minutes of cooking time. Stir once or twice to ensure that the ricecooks evenly. By the end of the cooking time, the majority of stock should
be absorbed but still with a little excess.
4Season to taste, cover the pan and remove it from the heat. Leave the
risotto to stand for 5 minutes – the rice will finish cooking and absorb
the excess liquid, leaving it moist and creamy.
Super FoodPES These little green wonders are bursting with anti-
oxidants, including lutein, which can protect your eyesight by
lowering the risk of age-related cataract development. Peas
are also starchy and high in fibre – good for promoting a
healthy heart and digestive system.
Seves 4
Pepaai 20 mies, pls
5 mies sadig
Ckig 28 mies
Each sevig pvides
• 1925 kJ • 460 kcal • 32 g protein
• 11 g fat of which 2 g saturates
• 60 g carbohydrates of which 4 g
sugars • 3 g fibre
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Apricot And bAnAnA crumble
Serves 4 Preparation 10 minutes Cooking 35 minutes
Each serving provides • 1431 kJ • 342 kcal • 7 g protein • 12 g fat of which 4 g
saturates • 54 g carbohydrates of which 37 g sugars • 6 g fibre
Preheat the oven to 190°C (170°C fan-forced). Simmer 150 g dried
apricots in sufficient water to cover for 15 minutes, or until tender.
Meanwhile, peel and slice 3 bananas and place in an ovenproof dish.
Pour over the juice of 1 lemon. Drain the apricots, reserving the cooking
liquid, chop into quarters and spoon them over the sliced bananas. Pour
in 4 tablespoons of the reserved cooking liquid. In a bowl, combine3 ⁄4 cup (75 g) rolled oats with 1 ⁄4 cup (25 g) chopped mixed nuts and
1 tablespoon sunflower seeds. In a small saucepan, add 1 tablespoon
honey, 25 g butter and 1 tablespoon soft brown sugar. Warm over a
medium heat until the sugar dissolves. Mix together and pour over the dry
ingredients, stirring everything together. Spoon the oaty topping over the
fruit and bake for 20 minutes, or until the topping is cooked and golden.
bAnAnAsThe fibre in bananas, both soluble and insoluble, helps to protect the
body against bowel cancer, stabilise blood glucose levels and lower
harmful blood cholesterol. Bananas also contain vitamin B6, important
for making red blood cells and breaking down protein and fats.
bAnAnA split with iced yogurt
Serves 4 Preparation 10 minutes, plus 30 minutes cooling
Cooking 5 minutes Freezing 5 hours
Each serving provides • 1715 kJ • 410 kcal • 13 g protein • 6 g fat of which 3 g
saturates • 81 g carbohydrates of which 79 g sugars • 4 g fibre
To make the iced yogurt, dissolve 100 g caster sugar in 3 tablespoons hot
water in a saucepan for 5 minutes over a low heat. Remove from the heat
and cool for 30 minutes. Combine this sugar syrup with 700 g full-cream
natural yogurt and ½ teaspoon vanilla extract. Freeze in an ice-cream
maker following the manufacturer’s instructions, or transfer to a lidded
plastic container and freeze for at least 5 hours, removing every hour
and beating to prevent ice crystals from forming. In a blender or foodprocessor, whizz 300 g fresh raspberries with 50 g caster sugar and the
juice of 1 lemon. Pass the purée through a fine-meshed sieve to remove
the seeds, stirring in 1 tablespoon of water to thin slightly, if necessary.
Peel 4 ripe bananas, halve them lengthwise and arrange in four dishes.
Top each banana with a scoop of iced yogurt, 75 g fresh raspberries,
1 tablespoon chopped almonds and 2 tablespoons of the purée.
bAnAnA smoothie
Serves 4 Preparation 5 minutes Chilling 30 minutes
Each serving provides • 569 kJ • 136 kcal • 4 g protein • 1 g fat (no saturates)
• 30 g carbohydrates of which 29 g sugars • 1 g fibre
Put 2 ripe bananas into a blender with 2 tablespoons honey, ½ teaspoon
ground cinnamon and 1 heaped tablespoon wheatgerm. Blend for
10 seconds, then add 200 ml low-fat natural yogurt, 300 ml orange
juice and the juice of ½ lemon. Blend again until smooth. Chill for
30 minutes in the fridge before pouring into four tall glasses.
pAn-fried bAnAnAs in
A sweet citrus sAuce
Serves 4 Preparation 5 minutes Cooking 5 minutes
Each serving provides • 682 kJ • 163 kcal • 1 g protein • 6 g fat of which 2 g
saturates • 28 g carbohydrates of which 26 g sugars • 1 g fibre
Cut 4 just-ripe bananas into bite-sized diagonal chunks. Heat 15 g butter
in a large frying pan with 2 teaspoons sunflower oil. Add the banana
chunks to the pan and fry for 3 minutes over a medium heat until golden,
then add the juice of 1 orange, 1 tablespoon soft dark brown sugar and
a dash of orange liqueur (optional). Stir for 2 minutes until bubbling then
transfer to four plates and serve with the pan juices spooned over.
super food
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ChoColatey orange andblueberry soufflés
250 g blueberries
2 eggs
4 tablespoons caster sugar
3 tablespoons plain flour
2 tablespoons unsweetened
cocoa powder
grated zest and juice of 1 orange
½ teaspoon icing sugar, to dust
1Preheat the oven to 220°C (200°C fan-forced). Place four 1 cup
(250 ml/9 cm diameter) ramekins on a baking tray and divide the
blueberries among them.
2Separate the eggs, pouring the whites into a thoroughly clean bowl
and placing the yolks in a separate bowl. Add the sugar, flour, cocoa
powder, orange zest and juice to the egg yolks and beat to form a smooth
batter. Whisk the eggwhites until they stand in stiff peaks. Use a large
metal spoon to fold the eggwhites into the batter.
3Spoon the batter over the blueberries, level each surface and bake for
12 minutes, or until the soufflés are risen and set. Dust with icing
sugar and serve immediately.
Serves 4
Preparation 10 minutes
Cooking 12 minutes
Each serving provides
• 870 kJ • 208 kcal • 7 g protein
• 5 g fat of which 2 g saturates
• 35 g carbohydrates of which 23 g
sugars•
3 g fibre
super foodBLUEBERRIES Acclaimed as one of the ultimate
super foods, blueberries are packed full of phyto-
chemicals, especially anthocyanins, which are
thought to have anti-inflammatory effects in the body.
Researchers believe that the berries may help to
protect against some cancers and heart disease.
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Warm berries on toasted
brioche
1Preheat the grill to the hottest setting. Beat half of the sugar into the
butter. Trim the rounded ends off the brioche rolls, then cut each one
at a slant into four slices. Toast the slices under the grill on one side.
2Place the fruit in a small saucepan. Add 2 tablespoons of water and
the remaining 25 g of sugar, then bring to the boil over a medium heat,
stirring frequently. Cook for 1–2 minutes, or until the sugar dissolves and
the fruit releases its juices. Remove the pan from the heat and add the
chopped mint.
3Spread the untoasted sides of the brioche with the sweetened butter.
Toast under the grill for 1 minute, or until the sugar melts and the
edges of the slices are crisp and browned.
4
Transfer the brioche to four plates and spoon over the hot mixed fruit.
Top with a large spoonful of mascarpone and garnish with a sprig of mint before serving.
50 g raw or demerara sugar
40 g butter
4 brioche rolls, about 35 g each
250 g mixed berries, thawed
if frozen
2 large fresh mint leaves, chopped
120 g mascarpone
4 sprigs mint, to garnish
super FoodMixed berries Vividly coloured
berries contain natural compounds called
anthocyanins, which can help to counter the
effects of potentially damaging free radicals.
These are unstable molecules that can alter
or damage cells in the body, which may lead
to the development of cancer.
sv 4
Ppaaton 5 mnut
Cookng 4 mnut
each vng pov
• 1075 kJ • 257 kcal • 4 g protein
• 12 g fat of which 8 g saturates
• 37 g carbohydrates of which
23 g sugars • 4 g fibre
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Super Foods Super Easy is published by
Reader’s Digest (Australia) Pty Limited
80 Bay Street, Ultimo, NSW 2007
Edited by Samantha Kent
Art Director Carole Orbell
First published 2012
Material for this booklet rst appeared in
Reader’s Digest’s Super Foods Super Easy
Copyright © Reader’s Digest (Australia) Pty Limited 2012
Copyright © Reader’s Digest Association Far East Limited 2012
Philippines Copyright © Reader’s Digest Association Far East Limited 2012
All rights reserved. This volume may not be reproduced in whole orin part in any form without written permission from the Publisher.
® Reader’s Digest and The Digest are registered trademarks of
The Reader’s Digest Association, Inc., New York, USA.
Prepress by Sinnott Bros, Sydney, Australia
All images © Reader’s Digest
www.readersdigest.com.au www.readersdigest.co.nz
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