40+RECIPES& IDEAS
A TASTE OF ASIA• QUICK & EASY RECIPES • NOW IN SEASON • DELICIOUS DINNERS •
sushi rolls p20
EASTERN FLAIR
WEEKNIGHT
DINNERS WITH
A MODERN
ASIAN TWIST
ISSUE 36 • FEBRUARY 2009 • www.woolworths.com.au • YOUR FREE MONTHLY MAGAZINE
THAT’SAMOREA ROMANTIC
VALENTINE’S DAY
LUNCH FOR TWO
GRAB YOUR GROCERIES
AND WIN
FRE0209p001cover.indd 1FRE0209p001cover.indd 1 16/12/08 3:26:50 PM16/12/08 3:26:50 PM
Spend $50 or more on groceries in a single transaction and you could WIN!
10x$5,000 cash
300x$100 WISHGift Cards
BONUS OFFER Registered Everyday Rewards members can also WIN a Toyota Yaris. To register your card visit www.everydayrewards.com.au
4 x $30,000Holiday to either Hawaii or Disneyland
Promotion commences at 10am AEDST on 02/02/09 and closes 4pm AEDST 16/03/09. Authorised under NSW Permit No. LTPS/08/11880, VIC Permit No. 08/5493, ACT Permit No. TP08/04900 and SA Permit No. T08/4626.
Competition starts Monday 2 February 2009
GRAB YOURGROCERIES & WIN!OVER $215,000 IN PRIZES
WC5818-1.pdf Page 1 10/12/08, 4:18 PM
Woolworths fresh 3
Join us as we bring in the new year — Asian-style!
In this month’s Fresh, we’ve got lots of meal ideas to help
you experience the taste of Asia in the comfort of your own
kitchen. There’s simple weeknight dinners and quick snacks
to get you through the weekend. Using the fi nest authentic
ingredients and only the freshest produce, the family will keep
coming back for seconds.
Speaking of loved ones, with Valentine’s Day just around
the corner, fall in love all over again with a romantic meal for
two on page 27. Remember, we’ve got everything you need in
store, from fresh fl owers and beauty gifts to indulgent chocolates.
As we say farewell to Summer, next month we help you settle
in to Autumn with some hearty dinners and decadent desserts.
Until next time, enjoy!
Your free March issue of Woolworths Fresh magazine hits the
shelves on February 25. For more simple recipes or to download
back issues of Woolworths Fresh magazine, visit us online at
www.woolworths.com.au
CONTRIBUTORSWoolworths Fresh Liaison Manager: Nicky Harper
Woolworths Business Manager - Media Integration: Gillian Rogan
Managing Editor: Clarissa Scotto
Food Editor: Christine Sheppard
Art Director: Aspasia Comino
Production Manager: Neridah Burke
Advertising Production Coordinator: Annalicia Young
LUCKY IN LOVE
DISCLAIMER: Published by News Magazines Pty Ltd (ACN 008 923 906),
170-180 Bourke Rd, Alexandria, NSW 2015. 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 December 2008. 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 Management Certifi ed.
Paper fi bre is sourced from certifi ed forests and controlled sources.
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NEW
Over the next two months, most laundry detergent brands in our grocery aisles will
be changing from a concentrate to a super and ultra concentrate. You will notice that
your favourite product will halve in size, but will deliver the same amount of washes.
The changeover to super and ultra concentrate will be better for the environment by
reducing packaging, transport and waste.
OLD
NEWOLD
Same ProductSmaller size
WC5825-1.pdf Page 1 10/12/08, 6:08 PM
7 What’s for Dinner? Easy mid-week meals with a
little Eastern flair.
16 Our Grower Story Meet the family who grow our
juicy peaches and nectarines.
18 Now in Season Cooking with this month’s freshest
and tastiest ingredients.
27 Entertaining Share a romantic Valentine’s Day
meal with your special someone.
31 Selection Made Easy Make your next dinner hot ‘n’ spicy
with Woolworths Select.
32 Quick & Easy 3 clever ways with Woolworths Select
Flavoured Noodles.
35 Fresh Food Kids Whip up a healthy, yummy breakfast
in 6-5-4-3-2-1...
38 Kids Health Dr Rosemary Stanton on the right
foods for active little bodies.
41 Health & Wellbeing Team sports are a great way to get
healthy, stay fit and make new friends.
42 Mums & Bubs Step by step, your toddler is turning
into a little learning machine.
44 Health & Beauty Special Valentine’s Day beauty treats.
46 How to: decorate your bathroom Stylish decorating tips on a budget.
CONTENTSFEBRUARY 2009
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2489WWFreshKTAd1250.pdf Page Page 1 25/11/08, 1:00 PM
what’s for dinner
EASTERN FLAIRThe family will love these easy mid-week meals with a modern Asian twist.
mondayChinese-style poached chicken breast Preparation: 10 minutes
Cooking: 1 hour 10 minutes Serves: 4
2 cups chicken stock
1 cup salt-reduced soy sauce
¾ cup brown sugar
4 green shallots, thinly sliced
2 garlic cloves, bruised
3cm piece fresh ginger, sliced
2 star anise
2 cinnamon sticks
2½ cups water
4 chicken breast fillets
2 bunches asparagus, trimmed
2 tsp sesame oil
2 tsp toasted sesame seeds
lime wedges, to serve
1 Combine chicken stock, soy, sugar,
shallots (reserving 2 tbs), garlic, ginger,
star anise and cinnamon sticks into a large
deep-frying pan over a medium heat. Add
water and stir until sugar has dissolved and
mixture comes to the boil.
2 Reduce heat to low and add chicken
breasts. Cook for 10-12 minutes or until
chicken is cooked through. Remove chicken
to a bowl with a slotted spoon. Cover to
keep warm.
3 Meanwhile, bring a frying pan of water
to the boil. Add asparagus and cook for
1-2 minutes or until just tender. Drain. Return
pan to a medium heat and add sesame oil
and sesame seeds. Toss until combined.
Serve with sliced chicken and lime wedges.
NUTRITIONAL VALUE
Per serve: 39g protein,7.5g fat
(1.5g saturated fat), 15g carbohydrate,
2.5g dietary fibre, 1180 kJ (280 Cals).
Woolworths fresh 7
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8
tuesdayCamembert, rocket & pear saladPreparation: 15 minutes Serves: 6
⅓ cup pear or apple juice
2 tbs extra virgin olive oil
2 tsp horseradish cream
200g camembert cheese, sliced
3 pears, quartered, cored and sliced
100g baby rocket
120g pkt dry roasted hazelnuts,
roughly chopped
sourdough baguette, to serve
1Place pear or apple juice, oil and
horseradish cream into a screw-top jar.
Secure lid and shake until well combined.
Season with salt and pepper.
2 Place camembert, pears, rocket and
hazelnuts in a large bowl. Add dressing
and toss until well combined. Serve salad
with sourdough bread.
NUTRITIONAL VALUE
Per serve: 10g protein, 28g fat
(7g saturated fat), 13g carbohydrate,
4.5g dietary fibre, 1400 kJ (335 Cals).
what’s for dinner
variation:Crumbed camembert with
mango chutney
Whisk an egg and 1 tbs milk in a jug.
Place 1½ cups dried breadcrumbs into a
bowl. Cut 200g camembert into 8 wedges.
Coat lightly in plain flour, dip into egg mixture
and coat with breadcrumbs. Repeat coating.
Pour enough vegetable oil into a saucepan
until one-third full and heat over a medium
heat. When hot, gently lower in cheese
wedges. Fry for 2 minutes or until golden.
Drain on a wire rack. Serve with crackers
and mango chutney.
WINE SUGGESTIONTorresella Pinot Grigio is adry white wine with a pale straw colour. It is both refreshing andwell balanced. Serve chilled.
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wednesday
Woolworths fresh 9
Soy & chilli eggplantPreparation: 10 minutes
Cooking: 15 minutes
Serves: 4
vegetable oil, for deep-frying
1kg eggplant, trimmed and cut into
3cm cubes
3 eschallots, finely diced
2 garlic cloves, crushed
1 long red chilli, trimmed, deseeded
and finely chopped
1 bunch coriander, roots and 2cm stalk,
finely chopped
¼ cup brown sugar
⅓ cup Woolworths Select Soy Sauce
steamed rice, to serve
coriander leaves, to serve
1 Pour oil into wok until one-third full. Place
over a high heat. When oil is hot add
one-third of eggplant and cook for 2-3
minutes or until golden. Drain on a wire rack.
Cook remaining eggplant. Drain oil leaving
2 teaspoons in wok.
2 Reheat wok over a high heat. Add
eschallots, garlic, chilli, coriander and
stir-fry for 1-2 minutes or until tender. Add
sugar and soy sauce to wok and stir until
combined.
3 Return eggplant to wok and toss until
coated with sauce. Spoon rice onto
serving plates and top with eggplant and
sauce. Serve topped with coriander leaves.
NUTRITIONAL VALUE
Per serve: 4.5g protein, 20g fat (2g saturated fat),
21g carb, 7.5g dietary fibre, 1175 kJ (280 Cals).
WINE SUGGESTIONOverstone Marlborough Sauvignon Blanc has intense
passionfruit and gooseberry fruit
fl avours with a vibrant, fresh fi nish.
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fridaySpaghetti with lobsterCook 400g spaghetti in a large saucepan
of boiling salted water until just tender. Drain.
Return pasta to saucepan. Add ⅓ cup extra
virgin olive oil, a deseeded and finely
chopped long red chilli, finely grated rind
of 1 lemon, ¼ cup lemon juice, ½ cup
roughly chopped continental parsley and
2 lobsters, meat removed and roughly
chopped. Toss until well combined. Serve
sprinkled with freshly ground black pepper.
Lobster salad with coconut coriander dressingPreparation: 15 minutes
Serves: 4
½ cup Woolworths Select Reduced Fat
Coconut Cream
2 tbs lime juice
1 tbs fish sauce
½ cup coriander leaves
1 tsp grated fresh ginger
1 small red chilli, deseeded, finely chopped
2 lobsters
2 avocados
1 bunch watercress, sprigs removed
1 Place coconut cream, lime juice, fish
sauce, coriander leaves, ginger and chilli
into a small food processor and process until
smooth. Season with white pepper.
2 To remove meat from lobster, twist the tail
away from the head. Use kitchen scissors
to cut along either side of the underside of the
tail shell. Pull shell back and remove the meat
in one piece. Slice into medallions.
3 Peel avocados, halve and remove
stone. Cut each half into wedges. Place
watercress, avocado and lobster in a large
bowl. Add dressing just before serving.
NUTRITIONAL VALUE
Per serve: 25g protein, 23g fat
(8g saturated fat), 3g carbohydrate,
2.5g dietary fibre, 1320 kJ (315 Cals).
what’s for dinner
thursdayChar siu pork stir-fryPreparation: 10 minutes
Cooking: 10 minutes Serves: 4
1 tbs vegetable oil
600g pork stir-fry strips
5 green shallots, thinly sliced
150g green beans, trimmed and halved
150g snow peas, trimmed and halved
diagonally
⅓ cup char siu sauce
2 tbs water
⅓ cup walnuts, roughly chopped
fresh egg noodles or steamed rice, to serve
1 Heat a wok over a high heat. Add 1 tsp
oil and swirl around wok. Cook pork strips
in batches for 1-2 minutes or until golden,
adding a little more oil if necessary. Transfer to
a large plate.
2 Add green shallots, beans and snow peas
to wok and stir fry for 1 minute. Add 1
tbs water and cover. Cook for 1 minute. Add
char siu sauce, water and walnuts with pork.
Toss until well combined and heated through.
Spoon noodles onto serving plates. Top with
stir-fry and serve immediately.
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Woolworths fresh 11
Char siu pork stir-fry
Lobster salad with coconut coriander dressing
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dessertNectarines with coconut,ginger & lime syrupPreparation: 5 minutes
Cooking: 10 minutes Serves: 4
1½ cups caster sugar
1 cup water
¼ cup lime juice
2cm piece fresh ginger, sliced
1 tsp coconut essence
4 small white nectarines
4 small yellow nectarines
vanilla ice-cream, to serve
1Place sugar, water, lime juice, ginger and
coconut essence into a large saucepan
over a medium heat. Stir until sugar dissolves
and mixture comes to the boil. Reduce heat to
low and simmer for 3 minutes.
2 Add nectarines to syrup and cook,
covered, for 5 minutes. Gently turn
nectarines and cook, covered, for a further
5 minutes or until tender.
3 Transfer nectarines and syrup to a large
bowl. Cool. Cover and refrigerate until
cold. Serve nectarines and syrup with a
scoop of ice-cream.
WINE SUGGESTIONBaily & Baily Queen Bee Stickyis a luscious and sweet ‘Sauternes’ style wine made from Traminer andMuscat Gordo Blanco grapes.
what’s for dinner
12
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Discover delicious recipe ideas at saralee.com.au
Sara Lee Fresh Frozen Berries andFrench Vanilla Ice Cream, simply irresistible.
Made for each other
SL0083FrshMag.pdf Page 1 3/12/08, 7:11 PM
14
SPECIAL SOMEONELove is in the air this month. There’s no better way to express your feelings this
Valentine’s Day than with a gorgeous bouquet of fresh Clover Hill flowers.
Classic romanceValentine’s Day is the time of
year where a stunning bouquet
selected from the Clover Hill
range is the perfect way special
way to say I love you.
With millions of rose stems
being sold on Valentine’s Day,
the rose certainly out shines
all other flowers on this
romantic day.
Sweet nothings Red roses are traditionally
associated with Valentine’s
Day. They symbolise passion,
true love and romance. Tulips
are also a declaration of love,
making them the ideal gift.
If you prefer flowers with a
strong scent, Oriental lilies
make hold a secret message
of “Forever in Love”.
woolworths fresh promotion
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Relax your senses with a calming, relaxing foot spa.
Set the sceneSet the mood with soft jazz music.
Fill a bowl or bucket with warm
water. Snip the heads from flowers
such as sweet fragrant oriental lilies
and ruby red roses. Gently peel the
petals of the roses and float them
in the water. Add a few drops of your
favourite aromatic oil to the water.
123
A guy’s guide to Valentine’s Day❋ Pick up fresh roses and her favourite
chocolates from your local Woolworths
supermarket.
❋ Treat her to a romantic candlelit dinner.
❋ Run her a hot bubble bath, add a
sprinkle of fresh rose petals or her
favourite bath essence.
❋ And most importantly don’t forget to
say ‘I love you’.
Spoil your Valentine this year with a few Romanic tips from our Clover Hill experts.
Bathing beauty Run a warm bath.
Take a fresh rose stem and gently
peel off the petals one by one.
Sprinkle the petals into the water,
step into the bath and relax in the
warm, fragrant water.
123
NOTE TO SELF: Spread the love this Valentine’s Day with Clover Hill flowers available at Woolworths and Safeway supermarkets nationally.
Lindt Fioretto, inspired by the meaning “little flower”, is a delicious chocolate with a soft
centre and coated with a crisp shell of Lindt chocolate. Fioretto has four delectable flavours:
Hazelnut, Cappuccino, Caramel and Stracciatella (tastes like Cookies and Cream).
Fioretto is ideal for a delicious gift with a difference, and is available in a 138g gift box.
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Whether you like them juicy or crunchy, Siciliano Bros have a peach or nectarine variety to suit your tastes.
PEACHES‘N CREAM
(left to right) Bruno, Tony and
Fred Siciliano, SicilianoBros.
TThe world is divided into two
kinds of people, according
to Richard Dow, Marketing
Manager at Siciliano & Sons
in Victoria. “Those who love
their peaches soft and juicy and those that
want them sweet but crunchy!” he says.
Thankfully, we can have them either way
thanks to the large variety of peaches grown
on their property in the Swan Hill district
– around 20-30 varieties that ripen to maturity
at different stages of the growing season.
They also grow around 60 varieties of white
and yellow nectarines. The difference?
our grower’s story
16
“They’re quite similar because our peach
varieties don’t have the loose white fluff,
but nectarines have a denser texture,”
explains Richard.
Right now, there’s not too much time to
sit back and enjoy the fruits of their harvest
because it’s smack bang in the middle of
picking season.
“It’s a stressful time because you’re battling
with everything at once,” says Richard, who
explains that the summer heat can easily
damage their precious crop.
“We let them ripen to maturity before picking
them so that you get the best flavour, but that
means if we get extreme heat, we suddenly
need twice as many people to pick the fruit
that morning.”
The warm, dry climate and limestone soil
in the Murray River region is ideal for growing
peaches and nectarines. What started out
as a 17-hectare farm in 1954 when it was
established by the Siciliano family, has now
become an impressive 1000-hectare stone
fruit business.
The three Siciliano brothers – Tony,
Bruno and Fred (pictured above) – are
all still involved. “Even our wives are hard
at work in the packing shed at this time of
year,” says Fred.
They’re also hands-on in the kitchen,
whipping up sweet jams and delicious
desserts with their freshly picked peaches
and nectarines. “I still can’t resist the good
old-fashioned peaches and nectarines soaked
in a little alcohol” says Fred.
And who can blame him!
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Woolworths fresh 17
Peach & nectarinecoconut cakePreparation: 15 minutes
Cooking: 45 minutes Serves: 8
125g butter, at room temperature
¾ cup caster sugar
1 tsp vanilla extract
2 eggs
250g light sour cream
2 cups self-raising flour
1 cup shredded coconut, toasted
300ml pure double thick cream
2 nectarines, halved, stone removed
and cut into wedges
2 peaches, halved, stone removed
and cut into wedges
1 Preheat oven to 180°C. Grease and line a
20cm round cake pan with baking paper.
2 Using an electric mixer, beat butter, sugar
and vanilla until creamy. Add eggs, one at
a time, beating well after each. Add sour cream
and fold in using a metal spoon until combined.
3 Sift flour over mixture. Add coconut,
reserving 2 tbs for topping. Stir until
combined. Spoon into prepared pan and
smooth top. Bake for 40-45 minutes or until
cooked when tested with a skewer. Stand for
5 minutes, remove from pan. Cool on a rack.
4 Spoon cream over cooled cake. Top with
nectarine and peach wedges and sprinkle
with reserved coconut.
Nectarine, peach, chicken & baby cos salad Preparation: 15 minutes Serves: 4
⅓ cup orange juice
2 tbs extra virgin olive oil
1 tsp Woolworths Select Mild Indian
Curry Powder
1 Woolworths Roast Barbecue Chicken
2 nectarines, halved, stone removed and
cut into wedges
2 peaches, halved, stone removed and
cut into wedges
⅓ cup toasted hazelnuts,
roughly chopped
2 cups watercress sprigs
1 baby cos, leaves removed
1 Combine orange juice, oil, curry powder,
salt and white pepper in a screw top jar.
Secure lid and shake until well combined.
2 Remove meat from chicken, discarding
skin and bones. Shred meat and place
into a large bowl. Add nectarines, peaches,
hazelnuts and watercress sprigs. Arrange
cos leaves on a large platter. Spoon chicken
mixture into leaves. Spoon over dressing and
serve immediately.
Creamy topped nectarine & peach dessertsPreparation: 15 minutes
Cooking: 10 minutes
Serves: 4
3 nectarines, halved, stone removed
and diced
3 peaches, halved, stone removed
and diced
50ml Amaretto or your favourite liqueur
4 Woolworths Select Moist Coconut
Macaroons, crumbled
⅔ cup sour cream
2 tbs brown sugar
2 tbs flaked almonds
1 Preheat grill on medium heat. Place
nectarines, peaches and liqueur in a bowl.
Spoon into 4 x 160ml ramekins. Top with
crumbled biscuits.
2 Combine sour cream and brown sugar.
Spoon over fruit and sprinkle with flaked
almonds. Place ramekins onto a baking tray.
Grill, not too close to the heat for 5-7 minutes
or until nuts are golden. Serve.
3 WAYS WITH NECTARINES & PEACHES
In season: From November to mid-April.
How to choose: Look for fruit that is still firm and mostly yellow in colour.
How to store: Store in a fruit bowl if eating within one week. Store in the fridge at 2°C
if you need the fruit to last longer, Always eat it at room temperature for the best natural flavour.WO
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18
Passionfruit salad with soft serve ice-creamPreparation: 10 minutes Serves: 6
¼ seedless watermelon
2 kiwifruit, peeled
1 large mango
1 punnet strawberries
6 large mint leaves, finely shredded
500g Woolworths Select Frozen
Summer Fruits
500g vanilla custard
3 passionfruit, halved
1 Remove rind from watermelon and
cube. Place into a large bowl with sliced
kiwifruit, mango, halved strawberries and
mint. Set aside.
2 Place frozen fruit and custard into a
blender and blend until smooth and
creamy. Spoon fruit salad into bowls and
top with a spoonful of ice-cream. Scoop
passionfruit from shell over the ice-cream.
NOTE: Left over ice-cream mixture can be
frozen but remember to remove from freezer
for about 20 minutes before serving.
NUTRITIONAL VALUE
Per serve: 6.5g protein, 2.5g fat
(1.5g saturated fat), 39g carbohydrate,
9g dietary fibre, 890kJ (215 Cals).
To buy Look for passionfruit that feel
slightly heavy for their size. Their slightly
wrinkled dark purple skin should feel
relatively thick. Passionfruit are about
the size of a plum and pulp is a golden-
orange colour.
To store You can store passionfruit at
room temperature for up to 1 week, or
store in the fridge for up to 2 weeks.
Where to find From the fresh fruit
and vegetable department at your local
Woolworths supermarket.
HINTS & TIPS❋ For a fresh dessert for entertaining,
thread banana slices, kiwifruit
slices, rockmelon cubes and
strawberries onto skewers. Serve
with yoghurt and passionfruit pulp
for dipping.
❋ For a tropical treat, fold cubes
of papaya through thick vanilla
yoghurt. Top with passionfruit pulp
and toasted coconut fl akes.
❋ For a kids’ treat, stir passionfruit
pulp through natural yoghurt then
serve with bananas for dipping.
PASSIONFRUIT
now in season
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Woolworths fresh 19
Steamed choy with chicken Preparation: 5 minutes
Cooking: 10 minutes Serves: 4
1 tbs vegetable oil
1 stalk lemongrass, finely chopped
1 garlic clove, crushed
500g chicken mince
1 tbs brown sugar
1 tbs fish sauce
¼ cup chicken stock
2 red chillis, sliced
¼ cup lime juice
4 baby buk choy
4 baby pak choy
¼ cup each coriander and mint leaves
1 Heat oil in a wok or large frypan over
medium heat. Add lemongrass and garlic,
and stir-fry for 30 seconds until fragrant.
Increase heat to medium-high, add chicken
mince and cook for 3-5 minutes until no
longer pink. Drain excess liquid if necessary.
2 Add sugar and fish sauce, stirring to
combine. Add stock and simmer for 5-8
minutes until liquid has evaporated. Remove
from heat, then add chilli and lime juice.
3 Halve the buk choy and pak choy. Lay
into a bamboo steamer and cook over
boiling water for about 5 minutes until just
soft. Transfer to serving plates and spoon over
chicken mixture. Garnish with herbs and extra
lime wedges.
NUTRITIONAL VALUE
Per serve: 29g protein, 13g fat (3g saturated
fat), 10g carbohydrate, 2g dietary fibre, 1130 kJ
(270 Cals).
BUK CHOY & PAK CHOY
Buk choy (left of pic) is a member of
the cabbage family. It has white or pale
green coloured stems, with rounded,
dark-green leaves. The stems have a
texture similar to celery, while the
leaves are similar to spinach. Both the
leaves and the stems are eaten, usually
in Asian vegetable dishes or stir fries.
Buk choy is available all year round,
and has a slightly mustard flavour.
Pak choy (right of pic) is really a
green stemmed variety of buk choy.
However, it is quite different in texture
and fl avour; the stems are more
fl attened and less juicy than buk choy,
the leaves are more tender and the
whole vegetable has a milder fl avour.
Buk Choy has a white stem and Pak
Choy has a green stem.
To store Store buk choy and pak
choy in the crisper section of your
fridge for 4-5 days.
Where to find From the fresh fruit
and vegetable department at your local
Woolworths supermarket.
FRE0209p018-023fresh.indd 19FRE0209p018-023fresh.indd 19 4/12/08 5:19:31 PM4/12/08 5:19:31 PM
20
SushiPreparation: 35 minutes
Cooking: 15 minutes Serves: 6
2 cups sushi or short grain rice
4 cups cold water
⅓ cup sushi seasoning
1 tsp salt
6 sheets nori
200g smoked salmon
1 avocado, sliced
1 Lebanese cucumber, trimmed,
cut into sticks
soy sauce, to serve
1 Put rice and cold water into a large non
stick saucepan over high heat. Bring to
the boil, reduce heat to low, cover and simmer
for 12 minutes. Remove from heat and set
aside, covered for 10 minutes.
2 Combine sushi seasoning and salt in a
jug. Line a large baking tray with baking
paper. Transfer rice to prepared tray and
gently spread out over baking tray. Drizzle
sushi seasoning mixture over rice. Cover with
a clean wet tea towel and leave to cool.
3 Place one sheet of nori, rough side up,
onto a sushi mat or large chopping board.
Spread with 1 cup of rice leaving a 2.5cm
border along the far edge. Starting with
smoked salmon lay slices over rice to cover.
Top with slices of avocado and cucumber
sticks. Brush edge with water. Roll up firmly,
enclosing filling. Place onto a large plate.
4 Repeat with remaining ingredients. Cover
with plastic wrap. Refrigerate until required.
Cut into slices and serve with soy sauce.
FRESH TIP: To prevent the rice from sticking
to your fingers, dampen them with a mixture
of water and vinegar.
To buy Smoked salmon can be
purchased by the slice, by weight
or in pre-packed 100g and 220g
vacuum packs.
To store Wrap in cling wrap or an
airtight container and store in the fridge.
It can be kept for 48 hours from day of
purchase.
Where to find Smoked salmon
can be purchased pre-packed or over
the counter from the fresh seafood
department at your local Woolworths
supermarket.
HINTS & TIPS❋ For dinner, brush pizza bases with
garlic oil then bake until golden.
Spread with cream cheese and top
with smoked salmon and rocket.
❋ Drizzle cooked spaghetti with
olive oil then toss with fi nely sliced
smoked salmon, chopped dill,
capers and diced tomatoes. Or
try this combination. Toss cooked
linguine with fi nely sliced smoked
salmon, cooked asparagus, lemon
juice and extra virgin olive oil.
SMOKEDSALMON
now in season
FRE0209p018-023fresh.indd 20FRE0209p018-023fresh.indd 20 12/12/08 7:48:04 AM12/12/08 7:48:04 AM
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Fried dim simsPreparation: 10 minutes
Cooking: 5 minutes
Makes: 40
250g green prawn meat
1 garlic clove, crushed
1 x 150g Wattle Valley Exotic Thai
Chunky Dip
250g pork mince
1 tbs chopped coriander
1 x 150g Wattle Valley Sweet Chilli
Thai Chunky Dip
270g pkt square wonton skins
vegetable oil, for deep-frying
1 Chop prawn meat and place into a bowl
with garlic and Exotic Thai Chunky Dip.
Mix well to combine. In a separate bowl,
combine pork mince, coriander and Sweet
Chilli Thai Chunky Dip.
2 Place a teaspoon of the filling into the
centre of a wonton skin. Moisten the
edges with a little water and scrunch up
around the filling leaving the top open. Place
onto a baking tray. Repeat with filling mixture
and skins.
3 Fill a medium saucepan one-third full
with vegetable oil and heat over medium
high heat. Cook dim sims in batches for about
2 minutes until golden. Remove using a slotted
spoon and drain on paper towel. Serve with
soy or sweet chilli sauce if desired.
To buy Wattle Valley Chunky Dips
use only fresh herbs and spices.
Choose from our extensive range of
fl avours; Basil, Chilli, Beetroot, Exotic
Thai, Rocket, Baby Spinach, Eggplant,
Black Olive, Spicy Tomato & Basil, Red
Capsicum, Roasted Pumpkin & Sweet
Chilli. You can taste the fresh
ingredients in every tub!
To store Wattle Valley Chunky Dips
should always be stored in the fridge.
Where to find From the fresh
delicatessen at your local Woolworths
supermarket.
HINTS & TIPS❋ Spread Spicy Tomato & Basil Dip or
Red Capsicum Dip on a pizza base
in place of tomato sauce. Or spice
up a hot dog with the Chilli Dip.
❋ Toss 1-2 tablespoons of Eggplant
Dip through a serving of your
favourite cooked pasta.
❋ For a delicious stuffi ng for meat or
chicken dishes, try fi lling with Exotic
Thai or Roasted Pumpkin & Sweet
Chilli Dip.
WATTLEVALLEY DIPS
ChineseNew Year
Trident’s Stir-Fried
Sweet Chilli Chicken
with Hokkien Noodles
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22
Crumbed lamb cutletsPreparation: 10 minutes
+ 30 minutes chilling
Cooking: 5 minutes Serves: 4
1 cup fresh breadcrumbs
¼ cup sesame seeds
⅓ cup chopped coriander leaves
1 tsp sea salt
ground black pepper
1 egg, lightly beaten
1 tbs kecap manis
½ cup plain flour
12 lamb cutlets
2 tbs oil, for shallow frying
salad greens, to serve
1 Combine breadcrumbs, sesame seeds,
coriander and salt and pepper in a bowl.
Whisk egg and kecap manis together in a
shallow bowl. Place flour onto a plate.
2 Lightly dust cutlets with flour, dip into egg
mixture and coat well with breadcrumbs.
Refrigerate for 30 minutes.
3 Heat oil in a large frying pan over medium
high heat and cook cutlets for 2-3 minutes
each side until golden. Remove from pan.
Serve with a salad greens.
NUTRITIONAL VALUE
Per serve: 30g protein, 23g fat
(5.5g saturated fat), 24g carbohydrate,
2.5g dietary fibre, 1790 kJ (430 Cals).
To buy Lamb cutlets are a tender cut
of lamb. They are available in the Heart
Smart range of meat cuts and have
been trimmed of all excess fat. They
are also available as traditional cutlets.
To store Keep refrigerated in a sealed
plastic container or store in the freezer.
Where to find From the fresh meat
department at your local Woolworths
HINTS & TIPS❋ Lamb cutlets only need a few
minutes cooking so they are great
when you don’t have much time.
They’re also delicious cooked on
the barbecue and served with
minted potato salad.
❋ The sweet fl avour of lamb goes
well with many herbs like mint,
rosemary, oregano, thyme, parsley.
Or try Moroccan, Indian or Asian
spice rubs for a taste of the exotic.
❋ Kids love cutlets! They come with
a built-in handle which makes them
easy to eat and there’s very little fat
so even fussy eaters will enjoy lamb
cutlets.
LAMB CUTLETS
now in season
FRE0209p018-023fresh.indd 22FRE0209p018-023fresh.indd 22 4/12/08 5:20:34 PM4/12/08 5:20:34 PM
Serving suggestions• Brownies are always delicious on their own
but when served warm with a scoop of
your favourite ice-cream or double cream,
they’re always a special indulgence.
• For the perfect summer treat, mix crumbled
brownies through a tub of softened chocolate,
mint or vanilla ice-cream. Place the mixture
into a deep rectangular dish and place into the
freezer overnight. Once set, take out of freezer,
cut into slices and serve immediately.
CHOC-ORANGE OR CHOCOLATE BROWNIES
To buy Our rich chocolate brownies,
topped with dark chocolate chunks, are
made to a traditional American recipe.
Our Choc-Orange Brownie have the
added indulgence of orange zest and
orange oil in the dough, topped with dark
chocolate chunks and biscuit pieces.
Where to find From the fresh self-serve
cabinet of the instore bakery at your local
Woolworths supermarket.
* Only available where made in store.
FRE0209p018-023fresh.indd 23FRE0209p018-023fresh.indd 23 4/12/08 5:20:46 PM4/12/08 5:20:46 PM
what’s happening in february
GRAB YOUR GROCERIES & WIN
Spend $50 or more in 1 purchase from your local store from
February 2, and you could be flying away to Hawaii or
Disneyland in LA! We are giving away 4 holidays to the
value of $30,000. We’ll also be giving away 10 cash prizes
of $5,000 each and 300 WISH Gift Cards each valued at $100.
Visit www.woolworths.com.au for more details.
Missed out on a copy of Woolworths Fresh magazine? Log on to
www.woolworths.com.au and follow the link to Woolworths Fresh
magazine. You’ll find all your favourite Fresh recipes and articles
readily available to download.
WWW.WOOLWORTHS.COM.AU
© Disney
FRE0209p024-025whatsR.indd 24FRE0209p024-025whatsR.indd 24 11/12/08 10:49:31 PM11/12/08 10:49:31 PM
GREEN SPEAKWe are trying our best to help the
environment. Rather than sending green waste to landfill, Woolworths send as much
as possible to local farms and nurseries to use as animal feed or fertiliser.
We are also working with Agribusiness Advisory Research to develop a program to ensure the safe and environmentally
sustainable recycling of fruit and vegetable waste.
Simply purchase $5 or more from the delicatessen
at your local Woolworths supermarket for your
chance to win a share in $150,000 worth of prizes.
Promotion commences February 16, 2009 and
ends March 15, 2009. For more details, pick up
an entry form at your local Woolworths supermarket.
Same productsmaller size
Your favorite laundry brands will be changing to a
super concentrate.
= NEW
OLD
SIZE MATTERSOver the next two months, most laundry detergent
brands in our grocery aisles will be changing from a
concentrate to a super concentrate. You will notice
that your favourite product will halve in size but
deliver the same great result. The changeover to
super concentrate will be better for the environment
by reducing packaging, transport and waste.
BUY FAMOUS
BRANDS IN THE
DELI AND WIN!
FRE0209p024-025whatsR.indd 25FRE0209p024-025whatsR.indd 25 16/12/08 9:56:56 AM16/12/08 9:56:56 AM
KRA3476_Singles_276.pdf Page 1 3/12/08, 9:27 AM
entertaining
THAT’S AMORE!
Romance is about sharing the simple things in life. Putting together a delicious meal with your special someone could be the perfect way to spend your Valentine’s Day this year.
27
FRE0209p027-030entR.indd 27FRE0209p027-030entR.indd 27 12/12/08 8:55:20 AM12/12/08 8:55:20 AM
28
Seafood tasting platePreparation: 10 minutes
Serves: 2
½ avocado
1 lime, squeezed
2 tsp finely chopped Spanish onion
4 slices smoked salmon
6 oysters
6 large cooked prawns
freshly ground black pepper
Dressing
2 tbs mirin
2 tbs fresh lime juice
1 tsp chopped shallot
1 tsp grated ginger
1 Scoop avocado flesh out into a bowl,
add lime juice and roughly mash with
a fork. Stir through onion.
2 Cut the smoked salmon slices in half and
place a spoonful of the avocado mixture
into the centre of each piece. Roll up so that
it resembles a flower.
3 Arrange the oysters, prawns and salmon
flowers onto a serving platter.
4 For dressing; Mix all ingredients together,
transfer to a small bowl and serve with
seafood and sprinkle with black pepper.
NUTRITIONAL VALUE
Per serve: 26g protein, 12g fat (2.5g saturated
fat), 2g carbohydrate, 0.5g dietary fibre, 915 kJ
(220 Cals).
entertaining
FRE0209p027-030entR.indd 28FRE0209p027-030entR.indd 28 12/12/08 8:56:22 AM12/12/08 8:56:22 AM
29
Pepper crusted beef filletPreparation: 5 minutes
Cooking: 20 minutes Serves: 2
1 tbs Woolworths Select Peppercorn
Medley
Woolworths Select Sea Salt
500g beef fillet
3 tsp olive oil
1 Preheat oven to 180°C. Coarsely crush
peppercorns in a mortar and pestle or
grind in a coffee grinder. Add salt flakes to
taste and scatter over a tray.
2 Trim any sinew and tie fillet at 4cm intervals
along the length using kitchen string. This
helps keep the shape of meat during cooking.
3 Roll fillet over pepper, pressing onto meat
forming a crust.
4 Heat oil in frypan over high heat and when
very hot, add fillet browning and sealing all
over. Transfer to an oven tray and bake
for about 10 minutes, for rare, 15 minutes
for medium and 25 minutes for well done.
5 Remove from oven, cover with foil and
rest in a warm place for 15 minutes.
NUTRITIONAL VALUE
Per serve: 54g protein, 18g fat (5.5g saturated
fat), 3g carbohydrate, 1g dietary fibre, 1620 kJ
(385 Cals).
White chocolate-dipped strawberriesWipe strawberries with paper towel to
ensure they are dry. Break a 200g block
Woolworths Select White Cooking
Chocolate into pieces and place into a
heatproof bowl. Sit the bowl over a saucepan
of simmering water but without touching
the bottom of the bowl. Stir until melted and
smooth. Line a plate or tray with baking paper.
Dip strawberries into chocolate until coated
and place onto baking paper to set.
Creamed spinach Preparation: 5 minutes
Cooking: 8 minutes Serves: 2
1 tbs peanut oil
2 eschallots, finely chopped
1 garlic clove, sliced
¼ cup cream
1 bunch English spinach, trimmed
and finely chopped
2 tbs chopped roasted cashews
1 Heat oil in a frying pan. Add eschallots
and garlic and cook for 5 minutes until
soft. Add cream; simmer, uncovered, until
thickened slightly.
2 Add spinach and stir until soft. Serve
sprinkled with chopped cashews.
NUTRITIONAL VALUE
Per serve: 2g protein, 14g fat (5.5g saturated
fat), 1.5g carbohydrate, 1.5g dietary fibre,
580 kJ (140 Cals).
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Love hearts with strawberries & ice-creamPreparation: 10 minutes
Cooking: 5 minutes Serves: 2
1 punnet strawberries
1 tbs caster sugar
1 x 200g Woolworths Fresh Butter Cake
good quality vanilla ice-cream, to serve
1 Remove green tops from strawberries and dice.
Place into a bowl and sprinkle over caster sugar. Set
aside for 10 minutes.
2 Meanwhile, cut 4 x 1cm thick slices from the butter
cake and cut into heart shapes. Place under a hot
grill and cook until lightly toasted and golden. Turn and
cook second side.
3 Place a slice of cake onto each serving plate and
top with some of the strawberries and a scoop of
ice-cream. Spoon extra strawberries over the top and
lean the remaining cake slices against the side. For a
romantic touch, garnish with rose petals.
NUTRITIONAL VALUE
Per serve: 10g protein, 17g fat (9.5g saturated fat),
64g carbohydrate, 3.5g dietary fibre, 1875 kJ (450 Cals).
Passion cocktailAdd 1 tbs each fresh passionfruit pulp
to 2 tall glasses. Add 1 tbs (20ml) of vodka
and top with sparkling wine and serve immediately.
entertaining
Untitled-4 1 25/9/08 10:25:31 AM
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For a quick and easy meal in just minutes, pick up a pack of Woolworths Select Salt & Pepper Squid.
selection made easy
HOT STUFF
Woolworths Select Salt & Pepper Squid is a perfect appetiser
when entertaining or for a light weeknight meal served with steamed
rice. These tender pieces of squid are cut with a traditional ‘pineapple’
pattern and lightly seasoned with a crispy salt and pepper coating. Look
for them in the freezer section in the seafood department at your local
Woolworths supermarket. So spice up your next meal with Woolworths Select!
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Woolworths fresh 31
FRE0209p031select.indd 31FRE0209p031select.indd 31 12/12/08 7:27:28 AM12/12/08 7:27:28 AM
Creamy satay chicken noodle soupPreparation: 5 minutes Serves: 1
Bring 1½ cups water to the boil in a small
saucepan. Roughly break a 75g pkt Woolworths
Select Chicken Flavoured Instant Noodles
and add to water with the vegetable sachet.
Cook for 3 minutes. Stir in flavour sachet (from
the Noodle packet) and 1 tbs crunchy peanut
butter. Add ½ cup cooked chopped chicken
and ⅓ cup frozen diced vegetables (peas, corn
and carrot) and cook until heated through. Serve.
quick and easy
32
GET INSPIREDThink outside the square with this delicious new range of Woolworths Select Flavoured Instant Noodles.
Want a speedy soup in
minutes? Woolworths
Select Chicken Flavoured
Instant Noodles take just
3 minutes to prepare.
FRE0209p032-033quickR.indd 32FRE0209p032-033quickR.indd 32 12/12/08 7:42:20 AM12/12/08 7:42:20 AM
Tuna, zucchini & corn noodle cakesPreparation: 10 minutes
Cooking: 25 minutes Makes: 9
Preheat oven to 180°C. Grease 9 holes of a
12-hole medium muffi n tray. Bring 2 cups water
to the boil in a small saucepan. Roughly break
a 2 x 75g pkts Woolworths Select Oriental
Flavoured Instant Noodles and add to water
with the vegetable sachet. Cook for 3 minutes.
Stir in flavour sachet (from the Noodle packet).
Meanwhile, drain a 185g can tuna in spring
water and combine with 1 grated zucchini, and
1 cup canned corn soup. Mix in noodles and
2 beaten eggs. Divide mixture into greased
muffi n tray and top with a little grated cheese.
Bake for 20 minutes until golden.
Beef noodle saladPreparation: 15 minutes Serves: 2
Bring 2 cups water to the boil in a small
saucepan. Roughly break 2 x 75g pkt
Woolworths Select Beef Flavoured Instant
Noodles and add to water with the vegetable
sachet. Cook for 3 minutes. Cool. Meanwhile
cook 4 beef chipolatas in a frying pan for
6 minutes, turning frequently. Cool and slice.
Combine half a 400g packet Woolworths
Fresh Four Seasons Coleslaw in a large bowl
with sausage and cooled noodles. Toss gently
to combine. Mix 1 tbs each olive oil, white
vinegar and soy sauce in a jar with 1 tsp
sesame oil and 1 flavour sachet (from the
Noodle packet). Shake well. Pour over
salad and serve.
Woolworths fresh 33
WOOLWORTHS SELECT FLAVOURED INSTANT NOODLESAvailable in convenient 6-packs, these versatile noodles are baked, not fried. Not only are they 99 per
cent fat free, they also have no added MSG, no added artifi cial colours or preservatives and are low G.I.
You can whip up a meal
anytime if you have
Woolworths Select Oriental
Flavoured Instant Noodles in
your pantry.
Woolworths Select Beef
Flavoured Instant Noodles
are the perfect base for your
favourite stir-fry meal.
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Whip up a healthy, yummy breakfast in 6-5-4-3-2-1...
BREAKFASTCOUNTDOWN
fresh food kids
SHOPPING LIST
❋ Muesli
❋ Woolworths Select
Yoghurt
❋ Apple
❋ Strawberries
❋ Banana
❋ Grapes
WHAT YOU’LL
NEED❋ A grown-up to help you
cut up the ingredients
❋ Chopping board and
a knife
❋ A glass
❋ Spoon
Woolworths fresh 35
FRE0209p035-036kidsR.indd 35FRE0209p035-036kidsR.indd 35 11/12/08 11:03:47 PM11/12/08 11:03:47 PM
36
fresh food kids
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Into a glass goes:
scoop of muesli dollops of yoghurt pieces of apple strawberry slices banana slices grapes
Quick tip:If you’d like a smoothie instead, ask
a grown-up to put the yoghurt, apple
pieces, strawberry slices, banana slices
and grapes into a blender, add a cup of
milk and blend until smooth.
FRE0209p035-036kidsR.indd 36FRE0209p035-036kidsR.indd 36 11/12/08 11:03:55 PM11/12/08 11:03:55 PM
Strength ComfortFlexibility
3 reasons to change your nappy.
To start, the super-stretch tabs give a far more comfortable fi t. Secondly,
the fl exible core allows your baby to move more freely. And fi nally, the
3-layer absorbency prevents irritating leakage day and night. Available in
6 styles from Newborn through to Junior, the Woolworths Select range of
unisex nappies is defi nitely a change for the better.
WC5902-1.pdf Page 1 9/12/08, 11:36 AM
38
ACTIVE KIDS
kids health
Growing children who play lots of sport don’t just need more kilojoules. Their need for nutrients skyrockets and junk just isn’t good enough. Here’s a guide to what sporty children need to achieve their full potential.
ENERGYChildren need energy for growth as well as activity. Normally, children will
crave more food to provide energy just before a growth spurt. Unfortunately,
if the foods they choose have too much concentrated energy, the excess will
simply be converted to body fat. That can then impede their performance.
What to do: Make sure your child’s energy needs are met with quality foods
– breads (preferably wholegrain), nutritious breakfast cereals, rice, pasta, lean
meat (or substitute chicken, fish, eggs, tofu, nuts or legumes), dairy (or soy
equivalents), potatoes and fresh fruit.
Dr Rosemary Stanton
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STAMINAWhen children take part in sports carnivals or endurance events or play
in energetic team sports, they need plenty of healthy carbohydrates the
day before to maximise their muscle stores of energy-giving glycogen.
What to do: The night before a big event, make a pasta or rice dish.
Serve fruit for dessert and if your child is hungry before bed, yoghurt,
a glass of milk (fat-reduced is the best choice), a slice of toast or raisin
toast, or a banana are a good snack. On the day itself, make breakfast
a bowl of porridge or muesli or any of the quality cereals. Add sliced
banana and fat-reduced milk.
WATERExercising muscles need to be adequately hydrated. Thirst is usually a
good indicator of fluid needs and there’s no truth in the idea that anyone
who feels thirsty is already dehydrated. However, active children are
sometimes reluctant to stop long enough to have a drink, so they may
need to be reminded to drink. Technically, all that is needed is water and
this should be the first choice of fluid. A mixture of one quarter fruit juice
and three quarters water might also appeal.
What to do: Place some refillable bottles of water in the freezer. These
can go into a child’s bag where they will keep any fruit or other foods
nice and cool. Most sports-coaches now remind children to drink. For
teenagers taking part in endurance activities such as mountain biking or
long distance running, sports drinks are recommended. These contain
the right concentration of sugars, sodium and potassium so that the
fluid is absorbed rapidly. Do not use so-called energy drinks as their
caffeine content makes them unsuitable for children. By law, these
products must state that they are unsuitable for children on the label.
Any need for supplements?Unless a child has food allergies and can’t eat regular foods,
supplements are not needed. By giving children healthy choices
(as listed under energy above), you can easily meet their
nutrient needs. It’s most important that children have several
pieces of fruit each day – whatever is in season.
Visit www.changs.com to view our range in details,
or call Chang’s on 1800 638 363 to place an order.
Prawn and Noodle OmelettesPreparation time: 20 minutesCooking time: 15 minutes / Serves: 4
125g (2 portions) Chang’s Long Life Noodles1 tablespoon sesame oil.1 cup sliced shallots, plus extra to serve750g large green prawns, peeled and deveined454g packet Chang’s Stir Fry Vegetables with Bok Choy3 cloves garlic, crushed8 eggs4 tablespoons Chang’s Oyster Sauce (room temperature)
1. Place noodles in a medium bowl. Cover with boiling water.Allow to stand 5 minutes, stirring with a fork to separate. Drainand set aside.2. Heat 1 tablespoon oil in a wok, over a medium heat. Addshallots and prawns and stir fry 1 minute. Add vegetables andgarlic (beware of hot oil splashing); continue to stirfry for 3minutes. Keep warm. 3. Break 2 eggs into a bowl. Whisk, then stir in 1/4 of thenoodles.4. Heat 1 teaspoon oil in a medium sized non-stick frypan overa medium heat. Pour in egg mixture. Loosen edges with aspatula. When almost cooked, place 1/4 of prawn mixture overhalf the omelette. Drizzle 1 tablespoon of oyster sauce overfilling, then fold egg over filling. Slide omelette onto a servingplate. Garnish with extra sliced shallot. Serve immediately. 5. Repeat steps 3 and 4 to make three more omelettes,coating base of frypan with more oil, if necessary.
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Be 1 of 10 lucky people to win a weekend away in a luxury beach house anywhere in Australia. Simply purchase a Sealord product with the promotional sticker and enter your unique code at www.sealordseachange.com.au to be in to win. Good luck!
Ingredients350g pack Sealord Simply Natural Hoki Fillets200g udon noodles1 cup snow peas, sliced1 cup red capsicum, sliced1 tsp garlic
1 tsp ginger1 tsp chilli, slicedOyster sauceCorianderSpring onion
MethodCook noodles as per packet instructions. Sauté the garlic and ginger in oil; add chopped hoki, red capsicum, chilli and snow peas. Add oyster sauce to taste then toss through udon noodles. Serve garnished with coriander and spring onions.
SLD
027
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Asian Hoki with Udon Noodles Prep time: 10 mins, Cooking time: 10 mins, Serves 4
An Asian taste you can’t resist.
Ends close of business 27/4/09. Entries close 11:59pm AEST 27/4/09. 5 entries per person per day. 1 entry per unique code. Retain purchase receipt(s) & original unique code(s). Draw: 70 George St, The Rocks NSW 2000 4/5/09 12 noon. Winners in The Australian 18/5/09. Prize: 10 x accommodation prizes stayz.com.au valued up to $1,750. Prize is for a single holiday at a single venue. NSW. LTPS/08/12039 Vic 08/5589 ACT TP08/4967 SA T08/4666 See www.sealordseachange.com.au for full Terms & Conditions.
SLD0278_F_FRESH.pdf Page 1 1/12/08, 6:28 PM
Woolworths fresh 41
TEAMPLAYER
W hile we battle the
worst epidemic of
childhood obesity in
history, it’s vital to think
of fun ways to get kids off the sofa and
outdoors for some fresh air and exercise.
Whether it’s football, netball, softball or
cricket, whatever the sport, it’s essential your
child actually enjoys their time during training
and whilst on the pitch.
Remember, they’re playing for them, not
you. Kids also need to understand the real
responsibility that comes with being part of
a team and having others depending on
them. Pushy parents are a dime a dozen
and it’s not a great look. Try to follow your
child’s lead, within reason. If they are saying
they want to try something else, listen to
their reasoning and weigh up your options.
Chopping and changing activities mid-
season is impractical and can be expensive.
Given a little more time and perseverance,
they may master the skills necessary to
get real enjoyment from an activity.
Lifelong friendships are often formed
by both children and adults involved. If
parents actively support their child’s sporting
club, kids can develop a real sense of pride
and belonging.
health and wellbeing
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Studies show that children who participate
in team sports are more likely to finish high
school. Regular physical exertion helps let
off steam and allows children to manage
stress better than they normally would.
It can ward off insomnia, depression and
low self-esteem, while increasing alertness
and co-ordination. While most children can
be reasonably egocentric, being part of a
team helps them to see a bigger picture
and think of themselves as an important cog
in a wheel, rather than the entire universe.
They learn to celebrate their teammates’
successes, along with their own and see how
sharing benefits the group as a whole.
A good coach is a mentor who bonds
with team members as individuals. Often a
child is willing to listen and follow instruction
from an independent coach, better than
they would their own parent, although many
parents make wonderful coaches too.
The three Ps are terrific achievable goals
for any child who loves their sport – practice,
patience and persistence - virtues most
parents would love to instill in any child.
And by watching from the sidelines,
encouraging and getting involved in some
homework in the backyard, or at the local
park, you’ll end up enjoying invaluable family
time together and become a fitter family.
Involving children in team sports could benefit the entire family. Apart from the obvious issue of staying active and healthy, sport helps instill confidence and a sense of fair play in children, from an early age.
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42
kids and bubs
L PLATESEveryone develops at their own pace and around 2 years old, most differences have generally evened out. Those who may have been slower developing in one area, have usually caught up with children who started early. Toilet skills are becoming organised, at least during waking hours, though there will inevitably be the odd “accident”.
>
PLAYTIMEHand-eye co-ordination greatly improves
around this time and most toddlers love
sorting, building blocks, painting, scribbling
and feeding and dressing dolls or teddies.
Balance is rapidly improving and they love
to test this by running, jumping, throwing
balls and going up and down stairs by
themselves.
Remember, all children develop at different rates. Your little one may not have reached all the milestones but don’t stress! If you are worried, speak to your GP, paediatrician or baby health nurse.
STEP BY STEPToddlers on the move are a whole new kettle of mischief. As they refine skills, such as talking, walking, running and climbing, they gain confidence and their sense of adventure increases.
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Woolworths fresh 43
INDEPENDENCE DAYBy prep age, your child will be convinced
he or she is very grown up, but don’t be
surprised if they still throw the odd wobbly
when they don’t get their own way. Now
they are ready to learn and are keen to
show you how much they know. They are
learning about friends, how to share when
they play and that they should care for
their possessions.
>They enjoy looking at pictures
in books and naming what they
see and will be fairly easy to
understand most of the time when
speaking, or at least able to make
their wishes felt. They might want
to start trying to dress themselves
and brush their own teeth, though
they will still need help. Language
moves along quickly around
three-year-olds and songs, rhymes
and books have extra attraction.
Three-year-olds are beginning
to combine words and can
understand and carry out
two to three part commands.
They will be naming body parts
and communicating in sentences.
Coordination has come a long
way and many will master the
pedals on a trike or bike with
training wheels. They may also
be able to undo and do up
large buttons.
EASY AS 1... 2 ... 3 ...EASY AS 1... 2 ... 3 ...
SPEAKING OUTLanguage is an exciting skill for kids to master. The secret
to helping your little one learn how to use words is simple.
Talk to them a lot and listen lots.
Ready in 20 MinsAll Natural & Gluten Free
Check out our varieties in all Woolworths stores nationally
www.passagefoods.com
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SWEETBODYTREATS
health & beauty
Spoil yourself this Valentine’s day bylathering up some bathroom treats.
IMAGE:
FOTO
SEARCH
GGet the most of your
shower time by
getting the most out
of your products.
From body washes
and soaps, to scrubs and loofahs,
gone are the days when having a
shower was a chore — now, it’s all
about ‘me time’.
Scented, moisturising, relaxing,
invigorating, exfoliating… with so
many shower gels on the shelves to
choose from, it’s not always easy to
pick the right one for you.
Start with the scent — for a
scent that lingers all day long, opt
for something floral or fruity. If you’re
after a scent to relax you before
bedtime, lavender works a treat, or
for a morning pick-me-up, a citrus
scent will do the trick. To make your
body wash work even harder, choose
a formula with added moisturiser, this
will keep your skin feeling soft, silky
and hydrated all day.
Get double duty out of your lather
time by applying your shower gel
with a loofah, which will help slough
away dead skin cells, leaving you with
softer, more luminous skin. Starting
at the bottom of your body and using
long, upwards strokes will also help to
boost circulation, which in turn helps
with the appearance of cellulite.
If body wash isn’t your thing,
you can still stick to traditional soap
and reap the benefits. Again, soaps
now come in an array of scents to
choose from, and bars with added-
moisturisers are also super-effective
at keeping dry skin at bay.
Soap and body-wash users alike will
benefit from a using a weekly scrub.
Skin that is exfoliated regularly is less
prone to dry patches, is softer and
clearer and scrubbing will also help to
keep ingrowns and body
acne at bay.
With your body getting so much
love, it’s important not to forget your
hands. Hands are one of the first
places on your body to show signs
of ageing, so keeping them hydrated
is a must. Along with daily hand-
cream use, your hands will benefit
from a gentle, hydrating hand wash.
Once all the lathering and scrubbing
is done, maintain that just-showered
scent with a fragranced body spray.
The key is to pick a similar scent to
your body wash, so they compliment
each other rather than clash. So
there you have it, you really can get
gorgeous with a quick shower!
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FUZZ FREEAlways great to have on hand for a waxing
emergency such as a last-minute Valentine’s
Day, we love Nair Pretty Mini Wax Strips 20 Pack.
BODY BEAUTIFULFor smooth, soft
skin, we love Le Chic Body Butter in Pink Grapefruit, Coconut,Strawberry or
Marshmallow 200g.
BRONZED BEAUTYGet glamorous sun-kissed skin with
tan in a can. We love Le Tan Jet Dry Deep Bronze 100g and Le Tan Jet Dry Bronze 100g.
SMOOTH & SILKYFor hair-free legs in minutes try Veet In Shower Hair Removal Cream for Dry Skin 300ml. It’s convenient, pain
free with absolutely no mess or fuss.
SUMMER GLOWFor smooth skin with a hint of
colour we love Dove Summer Glow Body Lotion 250ml for Normal/Dark Skin and Dove Summer Glow Body Lotion 250ml for Fair/Medium Skin.
Getdown n’
dirty
Oates® Tilt-a-matic® Squeeze Mop is designed with a unique tilting mechanism that enables you to reach under low objects including coffee tables, lounge settings and cabinets. It features a unique replaceable scour dot to help remove stubborn spots and is lightweight and easy to use.
Available at Woolworths stores. See our full product range at oates.com.au.Whatever you clean, Oates cleans best.
Australia’s No.1 best selling squeeze mop just got better
REACHES UNDER LOW OBJECTS
SCOUR DOT FOR STUBBORN SPOTS
QOCL0
09P
TILTING HEAD
ERGONOMIC DESIGN
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fresh in store
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So your bathroom is in need of a facelift? Major renovations can cost a fortune so we’ve got lots of inexpensive ways to make your bathroom look brand new!
BATHROOM MAKEOVER
decorating ideas
FLOOR SHOWDress up your floor with a stylish
mat from the Bath House bath
mat range. Choose from a great
range of designs and colours to
make co-ordinating your bathroom
a breeze. Whether it be a super
dry toggle mat, a plush micro fibre
or a stunning yarn dyed design,
our selection of Bath House bath
mats are the perfect finish to any
bathroom.
TOWEL TRENDChoose two colours or shades
which compliment the colours in
your bathroom. We’ve chosen
shades of blue to pick up the
darker tiles in this bathroom.
Check out our exclusive range
of Home Essentials quality bath
towels. Featuring selections of the
latest modern styles and colours,
you can tailor our range to suit the
décor of any bathroom.
LITTLE EXTRASThe bathroom is a haven for those
of us who need a little time out. Set
the mood with candles, your favourite
music, some bath oils or salts and
simply chill out in a warm bath.
46
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The Decor Speedmop® gets the job done quicker and better. It’s made from 100% Power Microfi bre™, which is
much more water absorbent than cotton and far more effective in removing household dirt and marks from all hard fl oors
including timber. The Decor Squeezebucket™ is designed for the Decor Speedmop® so squeezing is quick and easy.
The Decor Speedmitt® has Power Microfi bre™ ‘fi ngers’ that easily lift dust, grime and greasy splashes, while the smooth
Microfi bre pad on the back of the mitt polishes brilliantly.
FOR EASY LIVING
Decor is an Australian-owned company www.decor.com.au
THE BEST THING ABOUT CLEANING... IS SPEED
ORGANISE YOUR PANTRY, FRIDGE AND FREEZER
Decor Tellfresh® storers come in many useful shapes and sizes and, being stackable, you can arrange them
so your pantry, fridge or freezer is neatly organised. Tellfresh® tags can be used for noting ‘use-by’ dates and other
details. And there are many other Decor products that help make living easier, including the large range of Decor Speed
cleaning aids, a few of which you can see below...
me167858_DC358_WF.pdf Page 1 27/11/08, 1:19 PM
3 toast slices 3 cheese slices 1 tomato cut into 5 slices 1 boiled egg cut into slices 5 slices of cucumber 10 carrot sticks
Get an adult to cut up all the vegetables. Cover the toast with a cheese slice and cut into quarters. Top the noughts with a slice of tomato and boiled egg. To make the crosses, use cucumber slices and carrot sticks. Each player will need 5 pieces for a chance to win!
For more fun ways to get kids interested in fresh food, go to woolworths.com.au. You’ll find easy recipe ideas and tips for healthy eating.
Sam’s & Tim’snoughts and crosses
WC5919-1.pdf Page 1 8/12/08, 3:06 PM