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ISSUE 161
JAN/FEB 2020
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ISSUE 161
JAMIE
OLIVER'S
FRUITY
DESSERTS
QUICK
DINNERS
PREP AHEAD
Savour the summer
TIME-SAVER
TIPS
LU N C H B OX R EC I P E S T H E K I D S W I L L G O B B L E U P !
FRE0120p001 1 5/12/19 10:19 am

GF0467_FP_WW 2019-10-30T10:12:14+11:00
hello, 2020!
Welcome the new year with lots of delicious food
to support your resolutions and satisfy your family.
T
he bright, sunshiny days of summer fruits
and crisp seasonal veg aren’t over yet,
magazine team so let’s make every culinary moment
count. Don’t miss the freshness of our vibrant
Magazine Manager, Prawn & green bean salad cover star. And for
Woolworths even more salad essentials and how to get
Nicky Harper THA I TER R IFIC
creative with your mixing and matching, see p65.
Our Thai watermelon &
Editor Plus, witness the transformation of our in-season
prawn fried rice on p30 is
Kate McMahon stunner from Sticky Asian pork with plums to
full of summer’s brightest
refreshing Plum yoghurt iceblocks, both on p12.
Food Editor colours and richest flavours!
Christine Sheppard Simplify suppertime with our Dinner Made Easy
Nicky Harper, Woolworths
barbecue ideas, p17, that use only four ingredients,
Creative Director magazine manager
and our quick and creative weeknight dinners, p27.
Michelle Ball
To sweeten the deal further, Jamie Oliver shares
Digital Art Director his favourite fruitier, healthier, easier desserts, p43.
Justin Thomas With the end of holidays on the horizon, it’s the
Senior Designer perfect time to get the kids engaged in their lunch
Oanh Vu box choices. Check out the ideas that our panel of
little testers give a big thumbs-up to, p53. Plus,
Designer GR EAT OUTDOORS
reset your routine with helpful tips on how to plan
Karen Jang Family picnics are always
and prep ahead, p91, no matter what the meal.
special, but the Satay rice
Here’s to another year of enjoying fabulous food!
Th e Fresh team
Chief Sub-Editor
Reshma Prasad paper rolls with hoisin sauce
on p85 will make your next
Account Director outing even better.
Taylor-Lee George
Kate McMahon, editor
Account Executive st ra ig ht to you r sma r t phone
Aimee Simmons
Production Manager DOWNLOAD You can source

most of the
Neridah Burke THIS MONTH’S ingredients
ISSUE ON found in Fresh
Content Marketing magazine from
Manager, Woolworths
YOUR MOBILE! the Woolworths PLUM ROLE
own brand Make the most of in-season
Natalya Mandelberg O N T H E C OV E R range, making
Prawn & green bean salad plums by serving Ricotta
it an affordable
(recipe, p71). Photographer Brett pancakes with grilled plums
ADVE RTIS I N G option. Check
Stevens, and stylist David Morgan. online or at a on p14 as an indulgent
cartology.com.au
Fresh is available from the store near you. breakfast or divine dessert!
App Store and Google Play. Christine Sheppard, food editor
PUBLISHED BY NEWSLIFEMEDIA PTY LTD (ACN 008 923 906), 2 Holt St, Surry Hills, NSW 2010, phone (02) 9288 3000.
NewsLifeMedia Pty Ltd is a wholly owned subsidiary of News Limited (ACN 007 871 178). Copyright 2020 by NewsLifeMedia Pty Ltd.
All rights reserved. Reproduction in whole or part is strictly forbidden without written permission of the publisher. Woolworths Fresh
and NewsLifeMedia Pty Ltd accept no responsibility in respect of any products, services or goods which may be presented in this
magazine, or any errors in editorial references. Colour separations by NewsPremedia. Products featured in this magazine
are available in all states in the majority of stores unless specified. ISSN 1839-7123. Printed by Ovato. Paper fibre
is from sustainably managed forests and controlled sources.
FRE0120p003 3 9/12/19 11:17 am

DON19526FamilyRelau 2019-11-21T13:05:22+11:00
BIGGER BETTER VALUE *

*VALUE COMPARED TO 100G DON SLICED MEAT PACKS ® Registered trade mark of George Weston Foods Limited. All rights reserved.
contents
9 seasonal picks 43 healthier easier 53 school rules!
jan/feb HAPPY NEW DECADE!
6 a fresh start 65 mix & match salads

10 clever tips to make Learn how to use summer’s
2020 a year to remember pick of salad ingredients
9 seasonal picks 77 big day out

Enjoy the abundance of Advance Australia fare
summer’s finest plums with brilliant picnic ideas
17 dinner made easy 91 prep & freeze action plan

With only four ingredients, Prepare meals, put them
barbecue bliss is all yours in the freezer and chill
27 weeknight dinners 104 fresh reader

Seven simple and tasty Your recipes and answers
meals the family will love to your culinary queries
40 pack hacks 107 recipe index

Take flatbread and turn it Find recipes quickly
into an epic toastie tower
111 fresh bites
43 healthier easier Latest food trends and
Good-for-you recipes products at Woolworths
by Jamie Oliver
NEXT MONTH…
53 school rules! Start the day with our champion
Fuel the kids for a big year breakfasts and take the seafood
with our lunch box menus masterclass. Out 26 February.
fresh Jan/Feb 2020 5
FRE0120p005 5 5/12/19 10:11 am

4
A F R E S H S TA R T
10 tips to reset your routine in the New Year.
1T R E AT
YOU R SE LF
Plant-based
meat and dairy
alternatives are
becoming more
and more popular. SEE RED
For many reasons, For about 210kJ
including helping the of sweet, fruity
environment, even goodness that will
non-vegetarians are boost your energy,
3
giving them a go. And eat 16 grapes every
when these options day – it’s a
are as delicious as guaranteed low-GI
1L Woolworths snack. Go for red
Plantitude Frozen grapes over green
Desserts: Vanilla and you’ll get an
Bean, Cookies extra hit of
& Creme and antioxidants. And if
On Christmas Day, I
Chocolate flavours, you come across any
generally overindulge in my
it’s easy to see why. softer, less crisp ones,
grandmother’s homemade
Vegan, gluten-free put them in your
treats. My fruit intake
and really yummy… muesli – or freeze
certainly increases, though.
yes, please! them and nibble
The mangoes, cherries and
2
away at them like
stone fruits we have in Stephanie Gilmore
it’s a grape sorbet.
Australia… tastes unlike world champion surfer,
anywhere else in the world. Woolworths ambassador
WORDS ROB PEGLEY
Get your day off to a crunchy and tasty start with 750g Woolworths Muesli
– Summer Fruits or Apricot, Almond & Date.. Pop it in a sealed container with
some Woolworths Almond Milk and enjoy at work. It sounds indulgent, but
WAK E U P you’re also looking after your gut with a fibre- and wholegrain-rich breakfast.
6 woolworths.com.au
FRE0120p006 6 5/12/19 10:07 am

2020 visions
5
PAU S E
We look at our phones constantly, right? When we wake up, before we go to sleep… and
every minute in-between. So, find at least half an hour every day to switch off your phone
for a digital detox. With that time, experiment with your cooking and try something different.
Leave your phone off as you eat with the family – then flick it on as the kids clear the dishes!
break
time
6
AVOID
A RT IF ICIA L
If you want 2020 to be the
7“After all that
8
year in which you avoid rich festive food,
artificial preservatives and I crave a bit
colours, good for you! of spice, so
Woolworths nutritionist a super-colourful
PLAN YOUR S NACK S
Rebecca Williams has curry or fragrant Soar over that 3pm weekday slump
some ideas that may help. stir-fry is my with 425g Macro Organic Chickpeas.
“Cook with fresh produce, go-to. Go big on Preparing a simple, tasty hummus
check the ingredients on veg and crank up is a cinch. Blend rinsed chickpeas
packaged food, and opt for the heat!” with 2 tbs tahini, ¼ cup olive oil, 1 garlic
foods and spices such as clove, squeeze of lemon and ¼ tsp
beetroot, blueberries and paprika and season. Serve with carrot
turmeric to enhance colour sticks or freeze it in small portions to
and flavours,” she says. And enjoy later. Cue workmate envy!
did you know that the
Woolworths own brand
10
range is free of artificial
colours and flavours? Jamie Oliver
9
GIVE IT AWAY
The new year is the ideal time to
declutter your kitchen. Even better
– give away what you don’t need. When the kids are on holidays, their
How many double-ups of utensils regular routines go out the window!
do you have? How many dishes are To get back on track, I set the alarm
WORDS ROB PEGLEY
collecting dust? Really… that many? for bedtime and wake-up, I make
Trust us, you’ll feel better in 2020 for school lunches the night before and
clearing out what you didn’t use in we follow a set schedule.
2019. Box it up and hand it over to Cheree Lawrence of @ohsobusymum
someone in need of kitchen love. ohsobusymum.com.au
FRE0120p007 7 5/12/19 10:08 am

WOW010481_VITMJM011 2019-10-08T12:51:54+11:00
THE PERFECT
SNACK TO PACK!
GRAB A BUNCH OF SEEDLESS s !

t a
MIDNIGHT BEAUTY® BLACK GRAPES Swee
AT WOOLIES TODAY.
Available in all Woolworths except WA.
seasonal picks
PLUMS
SPICY
CE LE BRATI O NS
Add chilli or five spice

powder to your plum
sauce and pair it
with crispy spring
rolls, duck pancakes
or our pork dish, p12,
for a Chinese New
Year celebration.
The Year of the Rat We’re just plum crazy about
starts on Saturday,
January 25. our favourite stone fruit.
PHOTOGRAPHY: GUY BAILEY STYLING: SARAH O’BRIEN RECIPES: DIXIE ELLIOTT
ME ET T HE
FA RM E R
Scott Montague of
Montague Fresh is
proud of the sweet,
firm and crunchy
Croc Egg Plums,
grown exclusively
for Woolworths.
“We ensure our fruit
meets expectations,”
says Scott. “The
colour and skin may
vary on occasion, but
the eating experience
is always the same.”
It’s well worth the
five years it takes
to grow a full crop.
TW I ST A N D OUT
Pitting plums? Think of them like
a small, sweet avocado. Pierce them
at the top using a sharp knife, slice all
the way around the circumference and
then twist the two slices in opposite
directions. The stone should be easily
plucked without mess.
FRE0120p009 9 5/12/19 10:04 am

STICKY ASIAN
PORK WITH
PLUMS, P12
COOKING
TIP
To cook the pork rind
in this recipe, place it onto
a baking paper-lined
baking tray, then cook
it on the oven shelf
below the pork.
10 woolworths.com.au
FRE0120p010 10 5/12/19 10:04 am

seasonal picks
PLUM YOGHURT
ICEBLOCKS, P12
ust one!
op at j
to st
ry
Sta
dt
y
lt
an
t…
co
hi a
o
s su re
mm
z e nt
er w ro
ith a delic ious fruity f
FRE0120p011 11 5/12/19 10:04 am

seasonal picks
3 Turn pork over, re-cover and bake PLUMS, LEAFY GREENS

for a further 1 hour. Remove cover, & PERSIAN FETA SALAD
add plums to pan and return to oven Prep 15 mins | Serves 4
STORAGE for 30 minutes or until plums have
TIP
softened and pork is golden.
Store ripe plums in
4 Transfer cooking liquid to a
an open plastic bag in
the crisper drawer of saucepan and bring to the boil over 1 oakleaf combo lettuce,
the fridge and you can high heat. Reduce heat to medium leaves separated
extend their eating life and simmer for 15 minutes or until 60g baby spinach leaves
by up to five days. reduced by half. 2 large plums, pitted, thinly sliced
5 Transfer pork to a serving platter ½ cup pecans, toasted, roughly
with plums, and garnish with chopped
coriander. Serve with crackling (see 75g pkt pomegranate arils
Cooking tip, p10) and baby pak choy. 175g marinated Persian feta
NUTRITION Per serve: 46g protein, 32g fat ⅓ cup extra virgin olive oil
(12g sat fat), 39g carb, 35g sugars, 3g dietary 2 tbs red wine vinegar
STICKY ASIAN PORK fibre, 580mg sodium, 2635kJ (630 cals) 2 tsp Woolworths pure honey
WITH PLUMS 1 tsp Moroccan seasoning
Prep 15 mins | Cook 3 hrs 20 mins continental parsley leaves, to garnish
Serves 8 PLUM YOGHURT ICEBLOCKS
Prep 10 mins + freezing | Makes 6 1 Arrange lettuce, spinach, plum,
1 cup Woolworths salt-reduced pecans and pomegranate arils on
chicken stock a large platter. Crumble feta over.
½ cup Chinese cooking wine 2 Whisk oil, vinegar, honey and
½ cup kecap manis 3 large red plums, pitted seasoning in a jug. Garnish salad
1 cup brown sugar ⅔ cup Woolworths 100% pure with parsley and drizzle dressing
5 star anise coconut water over salad just before serving.
3 cinnamon sticks ⅓ cup coconut yoghurt NUTRITION Per serve: 8g protein, 39g fat
3cm-piece ginger, thinly sliced (12g sat fat), 13g carb, 12g sugars, 5g dietary
1 long red chilli, halved lengthways 1 Chop plums and process in a small fibre, 780mg sodium, 1855kJ (445 cals)
1 orange food processor until finely chopped.
2kg boned shoulder of pork Add coconut water and process
4 plums, halved, pitted until smooth. Spoon half the mixture
coriander sprigs, to garnish into 6 x ⅓ cup-capacity iceblock
GLUTEN-FREE, ALWAYS CHECK LABELS AS INGREDIENTS DIFFER FROM BRAND TO BRAND.

WHILE EVERY CARE HAS BEEN TAKEN TO ENSURE THESE RECIPES ARE VEGETARIAN AND
steamed baby pak choy, to serve moulds until they are one-third
full. Freeze for 1 hour.
1 Preheat oven to 180°C. Line a 2 Remove moulds from freezer and
deep-sided baking dish with baking spoon coconut yoghurt evenly into
paper. Combine stock, cooking wine, each mould. Freeze for a further
kecap manis, sugar, star anise, 1 hour until just set. Insert sticks
cinnamon, ginger and chilli in a deep into yoghurt layer then finish with
frying pan. Using a vegetable peeler, remaining plum mixture. Freeze for
peel 6 thin strips from orange and 3 hours or overnight until firm. To
juice orange. Add juice to pan. Stir serve, remove iceblocks from moulds.
over medium heat until sugar NUTRITION Per iceblock: 0.5g protein, 2g fat
dissolves and mixture comes to the (2g sat fat), 5g carb, 4g sugars, 1g dietary
boil. Simmer for 5 minutes or until fibre, 15mg sodium, 185kJ (45 cals)
slightly thickened. Cool slightly.
2 Meanwhile, remove netting from
pork and remove rind with a sharp W AT C H N O W
knife. Place pork on dish, tucking into To discover 3 ways with
a rectangular shape. Pour sauce over plums, download Fresh
pork. Cover with a large sheet of for free from the App
Store and Google Play.
baking paper and then foil to cover
tightly. Bake for 1½ hours.
FRE0120p012 12 5/12/19 10:05 am

FRE0120p013 13
FETA SALAD
PLUMS, LEAFY
GREENS & PERSIAN
fresh Jan/Feb 2020

13
seasonal picks
5/12/19 10:05 am
seasonal picks
eady in
r 3
steps
WHILE EVERY CARE HAS BEEN TAKEN TO ENSURE THIS RECIPE IS VEGETARIAN,
ALWAYS CHECK LABELS AS INGREDIENTS DIFFER FROM BRAND TO BRAND.
RICOTTA PANCAKES ⅓ cup maple syrup 3 Meanwhile, heat a non-stick frying
WITH GRILLED PLUMS ⅓ cup brown sugar pan over medium heat. Brush pan
Prep 15 mins | Cook 30 mins with a little remaining butter. Add
Serves 4 1 Combine flour, caster sugar, ¼ cups of pancake mixture, two at
bicarbonate of soda and cinnamon a time, to pan and cook for 3 minutes
in a bowl. In a jug, whisk ricotta, milk, or until bubbles form on the surface.
egg and half the butter and slowly Add 2 plum slices to each pancake,
1½ cups self-raising flour add to flour mixture, whisking until then turn and cook for 1-2 minutes
2 tbs caster sugar smooth and well combined. or until cooked through. Repeat with
¼ tsp bicarbonate of soda 2 Preheat grill on high. Line a baking remaining butter, pancake mixture
1 tsp ground cinnamon tray with baking paper. Reserve 4 plum and plum slices to make a total of
125g fresh ricotta halves and arrange remainder on 12 pancakes. Serve pancakes with
1½ cups Woolworths milk tray. Drizzle maple syrup over plums grilled plums and cooking liquid.
1 Woolworths free range egg and sprinkle with brown sugar. Grill NUTRITION Per serve: 14g protein, 17g fat
40g butter, melted for 8 minutes or until softened and (10g sat fat), 93g carb, 55g sugars, 4g dietary
8 plums, halved, pitted golden. Thinly slice reserved plums. fibre, 645mg sodium, 2475kJ (590 cals)
FRE0120p014 14 5/12/19 10:05 am

WOW10001075 2019-11-04T10:43:49+11:00
Products shown may not be available at all stores

SUPER
HOT SMOKED SALMON
NOURISH BOWL WITH
FIGS, AVOCADO
& POACHED EGGS
NOURISHING
SERVES
INGREDIENTS
2
150g TASSAL Hot Smoked Salmon,
skin removed then broken into 3 pieces
1 tsp olive oil
100g baby spinach leaves
1 avocado, cut in half, peeled then sliced
2 fgs, cut in half
2 eggs, poached
6 vine cherry tomatoes
2 tbsp pomegranate seeds
2 tbsp chopped pistachio nuts
a few parsley leaves
SAUCE
2 tbsp mayonnaise
1 tsp lemon juice
pinch smoked paprika
METHOD
Place cherry tomatoes on an oven tray
and lightly roast in a preheated oven
of 200°C for 10-15 mins or until skins
are just beginning to split. Remove
from oven and set aside. Combine
sauce ingredients together in a small
bowl and mix well. Set aside.
Heat oil in a non-stick pan and add

spinach leaves. Toss over heat for 2
WIN
minutes to lightly wilt the leaves. Divide
wilted leaves between 2 serving bowls.
5000
*
$ Top with TASSAL Hot Smoked
, Salmon, slices of avocado, fg and a
SEE ON PACK FOR DETAILS
poached egg.
Finish each bowl with 3 roasted

tomatoes, a sprinkle of pomegranate
LOOKING FOR A NUTRITIOUS BREAKFAST BOWL seeds and a few chopped pistachio
TO FUEL YOUR BODY ? ADD TASSAL SALMON TO nuts. Drizzle with sauce and garnish
with parsley leaves. Delicious served
YOUR SHOPPING LIST TODAY
with sliced sour dough bread.
PROUDLY FUELLING THE HOBART HURRICANES THROUGHOUT THE BBL SEASON
SUPER SALMON
Dinner
MADE EASY
Discover what you can create on the barbecue using only four ingredients.
BBQ steak, nectarine

& asparagus salad BBQ satay tofu skewers
Only
with Thai salad
IN
GR TS
EDIEN
PHOTOGRAPHY: JEREMY SIMONS STYLING: SARAH O’BRIEN RECIPES: TAMARA GRAFFEN
KITCHEN STAPLES INCLUDE OIL, SALT AND PEPPER
BBQ pork steaks BBQ lamb souvlaki

with corn & kaleslaw wraps with tabbouleh
For other quick and easy recipes, visit woolworths.com.au/dinnermadeeasy
FRE0120p017 17 5/12/19 10:03 am

WOW10000918 2019-10-10T11:40:53+11:00
dinner made easy
BBQ STEAK, NECTARINE

& ASPARAGUS SALAD
Prep 5 mins | Cook 10 mins | Serves 4
400g pkt Woolworths

porterhouse steaks
with herb & garlic butter
+
2 nectarines, pitted,
sliced into wedges
+
2 bunches asparagus,
trimmed, halved
+
270g Woolworths creamy

& crunchy salad kit
WHILE EVERY CARE HAS BEEN TAKEN TO ENSURE THIS RECIPE IS GLUTEN-FREE,
1 Preheat a barbecue or 2 Cook steaks for 3 minutes 3 Meanwhile, cook 4 Slice steaks. Add to
chargrill pan over medium- on one side. Turn, add butter nectarine and asparagus salad with nectarine and
high heat. Bring steaks to discs from packet and cook for 3 minutes, turning asparagus. From the salad
room temperature. Season for 2 minutes. Transfer to often, or until charred kit, drizzle over dressing and
with salt and pepper. a plate and cover. on all sides. top with feta and walnuts.
NUTRITION Per serve: 25g protein, 27g fat (11g sat fat), 13g carb, 11g sugars, 5g dietary fibre, 365mg sodium, 1685kJ (405 cals)
FRE0120p019 19 5/12/19 10:03 am

WOW010287 2019-10-30T14:38:24+11:00
FULL OF THE GOOD STUFF
NO ARTIFICIAL COLOURS, FLAVOURS OR PRESERVATIVES

AND FREE FROM GM INGREDIENTS
@australiasown Discover us in the Long Life Milk Aisle australiasownfoods.com.au

dinner made easy
BBQ SATAY TOFU SKEWERS

WITH THAI SALAD
2 x 200g pkts Macro satay

tofu, cut into large chunks
+
2 red capsicums, deseeded,

cut into large chunks
+
2 zucchini, halved lengthways,

cut into 1cm-thick slices
+
315g Woolworths
Thai style salad kit
1 Preheat a barbecue or 2 Cook skewers for 3 In a large bowl, toss the 4 Divide salad between
chargrill pan over medium- 6-7 minutes, turning, or salad together with the plates and top with
high heat. Thread tofu, until charred on all sides. dressing from the kit. skewers. Scatter over
capsicum and zucchini crispy shallots from the kit.
pieces onto 8 skewers.
FRE0120p021 21 5/12/19 10:03 am

dinner made easy
BBQ PORK STEAKS WITH

CORN & KALESLAW
2 x 250g pkts Woolworths

Cook pork steaks with
sweet & smokey BBQ glaze
425g pkt corn cobbettes
350g Woolworths
kaleslaw kit
250g cherry
tomatoes, halved
1 Preheat a barbecue or 2 Cook steaks and corn 3 In a large bowl, toss 4 Arrange kaleslaw, corn
chargrill pan over medium- for 8-12 minutes, turning kaleslaw with dressing and sliced steak on plates,
high heat. Bring steaks to occasionally, or until from the kit. Add tomato and scatter over super
room temperature. Season steaks are cooked through to salad, and season with boost mix from the kit.
with salt and pepper. and corn is charred. salt and pepper.
FRE0120p023 23 5/12/19 10:03 am

dinner made easy
BBQ LAMB SOUVLAKI WRAPS

WITH TABBOULEH
500g pkt Woolworths Cook

lamb strips souvlaki style
8 Woolworths soft
white wraps
+
300g Woolworths
baby leaf salad mix
+
350g tub Woolworths

mixed grain tabbouleh
1 Preheat a barbecue or 2 Cook lamb for 8-10 3 Open wraps, discard 4 To assemble souvlaki,
chargrill pan over medium- minutes, turning often, or freshness sachet and top wraps with salad mix,
high heat. Bring lamb to until charred on all sides. microwave in pack for tabbouleh and lamb.
room temperature. Season 45 seconds.
with salt and pepper.
FRE0120p024 24 5/12/19 10:03 am

WOW10000647 2019-10-25T11:11:57+11:00
Version2DON20249Nat 2019-11-21T13:26:54+11:00
weeknight DINNERS
Quick-and-easy meal ideas to satisfy even the fussiest family members.
FRI E N D
D
KI
LY
PHOTOGRAPHY: BRETT STEVENS STYLING: JENNIFER TOLHURST RECIPES: TESSA IMMENS
CORN FRITTATA
WITH BLACK
BEAN SALSA, P30
W AT C H N O W
To learn how to remove corn
husks and kernels, download
Fresh for free from the App
FRE0120p027 27 5/12/19 9:52 am

PAI R I N G
TIP
Add some mixed rocket
and spinach leaves to any
leftovers, and you have
a lovely cold pasta
salad lunch for the
following day.
EGGPLANT
RIGATONI WITH
BOCCONCINI, P30
FRE0120p028 28 5/12/19 9:52 am

weeknight dinners
our, swap the waterm

lav elon le
a lf for pineapp
pic
ro
t
THAI WATERMELON
of
& PRAWN FRIED

st
RICE, P30
bura
For
FRE0120p029 29 5/12/19 9:52 am

weeknight dinners
CORN FRITTATA WITH EGGPLANT RIGATONI THAI WATERMELON

BLACK BEAN SALSA WITH BOCCONCINI & PRAWN FRIED RICE
cost per serve $3.38 cost per serve $3.54 cost per serve $5.15
Prep 15 mins | Cook 30 mins | Serves 4 Prep 15 mins | Cook 15 mins | Serves 4 Prep 20 mins | Cook 10 mins | Serves 4
500g rigatoni
¼ cup Woolworths extra virgin olive oil
2 tsp olive oil 1 large eggplant, cut into 2cm chunks 2 tbs Woolworths peanut oil
2 fresh corn cobs, husks removed 4 middle bacon rashers, diced 500g banana prawns, peeled,
1 red capsicum, deseeded, 3 garlic cloves, thinly sliced deveined, tails intact
thickly sliced ½ tsp dried chilli flakes ⅓ cup Thai chilli jam stir-fry paste
8 Woolworths free range eggs 400g can finely chopped tomatoes 1 bunch broccolini, trimmed, sliced
½ cup light sour cream 180g tub bocconcini, drained, torn 4 cups cooked brown rice
60g pkt baby rocket basil leaves, torn, to serve 1 tbs fish sauce
½ cup grated light tasty cheese 2 limes
black bean salsa 1 Cook pasta in a saucepan of boiling 1½ cups diced watermelon
400g can no added salt black beans, salted water for 8-10 minutes or until 1 cup coriander leaves
rinsed, drained al dente. Drain, reserving ½ cup ½ cup unsalted roasted peanuts,
200g sweet Solanato tomatoes, cooking liquid. roughly chopped
chopped 2 Meanwhile, heat 2 tbs oil in a large
½ red onion, finely diced frying pan over high heat. Cook 1 Heat 1 tbs oil in a wok or large
eggplant for 4 minutes, turning often, frying pan over high heat. Stir-fry
1 Preheat oven grill on high. Heat oil or until golden brown. Remove from prawns for 1-2 minutes or until they
in a large heavy-based ovenproof pan and set aside. just change in colour. Add 1 tbs chilli
frying pan over high heat. Add 3 Heat remaining oil in pan over jam and stir-fry for 2 minutes or until
corn cobs and capsicum. Cook for medium heat. Cook bacon, garlic prawns are just cooked through.
8 minutes, turning often, or until and chilli for 5 minutes or until bacon Transfer to a bowl.
lightly charred. Remove corn from fat renders into pan and garlic just 2 Heat remaining oil in a wok or
pan and slice off kernels. starts to colour. Return eggplant to pan over high heat. Add remaining
2 Reduce heat to medium-low. pan with tomatoes. Simmer for chilli jam and broccolini, and stir-fry
Whisk eggs and sour cream together 3 minutes or until eggplant is tender for 1 minute or until broccolini
and season. Pour into pan over and sauce thickens. is bright green.
capsicum. Scatter over half the rocket, 4 Add pasta and reserved cooking 3 Add rice and stir-fry for 3 minutes

corn kernels and cheese. Cook for liquid to pan and toss to combine. or until heated through. Stir in fish
12 minutes or until egg has set on Toss through half the bocconcini. sauce and juice of half a lime.
base and around edges of pan. Top with remaining bocconcini and 4 Divide rice among bowls. Top with
3 Grill for 8 minutes or until golden extra basil leaves. prawns, watermelon and coriander.
on top and just set in centre. NUTRITION Per serve: 30g protein, 27g fat Scatter over nuts and serve with
4 To make the black bean salsa, (9g sat fat), 76g carb, 7g sugars, 9g dietary remaining lime cut into wedges.
combine beans, tomato and onion fibre, 670mg sodium, 2890kJ (690 cals) NUTRITION Per serve: 27g protein, 24g fat
in a medium bowl. Season and stir (4g sat fat), 68g carb, 11g sugars, 7g dietary
to combine. fibre, 805mg sodium, 2380kJ (570 cals)
5 Serve frittata with salsa and
remaining rocket.
NUTRITION Per serve: 26g protein, 22g fat
(9g sat fat), 25g carb, 11g sugars, 8g dietary
fibre, 265mg sodium, 1740kJ (415 cals)
FRE0120p030 30 5/12/19 9:52 am

DOWNLOAD
THE FREE FRESH APP
for this recipe
A tasty and filling dinner cooked in a flash !
HONEY LEMON CHICKEN
WITH BOK CHOY SLAW
FRE0120p031 31 5/12/19 9:52 am

WOW0102871 2019-10-30T14:37:47+11:00
AUSSIE MILK
Simple, pure & full of goodness!
Find us in the long life milk aisle @australiasown /australiasownfoods australiasownfoods.com.au

weeknight dinners
PAI R I N G
TIP
Add some fresh
sliced mango or
diced red papaya to
this colourful salad,
for summery
sweetness.
TANDOORI CHICKEN SALAD mint dressing halfway, or until naan bread is

WITH MINT DRESSING 1 cup firmly packed mint leaves, toasted and golden.
plus extra to serve 3 To make the mint dressing, process
cost per serve $3.32
¼ cup lemon juice mint, lemon juice and oil in a food
Prep 20 mins | Cook 5 mins | Serves 4 1 tbs olive oil processor until smooth. Season.
Transfer to a bowl.
½ Woolworths Australian RSPCA 1 Preheat grill on high. Line a baking 4 In a large bowl, combine chicken,
approved hot roast chicken tray with foil. Slice chicken, discarding chickpeas, cucumber, spinach and
400g can chickpeas, rinsed, drained skin and bones. Shred remaining meat. onion. Drizzle over remaining oil
1½ tbs tandoori paste 2 Pat dry chickpeas with paper towel. and toss gently to combine.
¼ cup olive oil Mix tandoori paste with 1 tbs oil in 5 Spread yoghurt over base of a large
280g pkt naan bread a bowl. Add chickpeas and toss well serving platter. Pile salad on top.
1 continental cucumber, halved, to coat. Spread over one half of Drizzle over mint dressing. Scatter
deseeded, sliced into chunks baking tray. Brush each naan with over extra mint, and serve with naan.
60g baby spinach leaves 1 tbs oil and place on other side of NUTRITION Per serve: 32g protein, 34g fat
½ red onion, thinly sliced into rounds tray. Cook under grill for 3-4 minutes, (8g sat fat), 51g carb, 13g sugars, 9g dietary
1 cup Woolworths Greek-style yoghurt stirring chickpeas and turning naan fibre, 1155mg sodium, 2780kJ (665 cals)
FRE0120p033 33 5/12/19 9:52 am

Top it, mix it,
share it, love it.
Next time you need a salad on the
side, or to take to a barbie, try a new
Woolworths Salad Kit. We’ve done all
the prep work, so all you have to do
is choose one of our 500g Salad Kits
then mix it to your liking and serve.
We’ve kept their ingredients and
dressings separate so your salad stays
scrumptious. Pick one up now from
the Deli section, and have a delicious
summer salad in seconds.
weeknight dinners
SALMON & SESAME 1½ tbs Woolworths maple syrup 4 Thinly slice salmon lengthways
POKE SALAD CUPS 1½ tbs rice wine vinegar into 12 strips, about 8mm thick.
2 tsp sesame seeds, toasted Heat oil in a large frying pan over
high heat. Cook salmon slices for
Prep 25 mins | Cook 5 mins | Serves 4 1 Place edamame in a large 1 minute, then turn and cook for
heatproof bowl. Cover with boiling a further 30 seconds or until golden
200g pkt frozen edamame water and set aside for 2 minutes. and just cooked through. Pour half
2 pk baby cos lettuce, washed, Drain and refresh under cold water. the ponzu sauce into pan and
leaves separated 2 Arrange 12 large lettuce leaves simmer for 30 seconds or until syrupy.
1 avocado, deseeded, thinly sliced on a serving platter. Finely shred 5 Place a slice of hot glazed salmon
1 carrot, shredded remaining lettuce. Fill lettuce cups into each salad cup. To serve, top
4 radishes, thinly sliced with avocado, shredded lettuce, each salad cup with some pickled
400g skinless salmon fillets carrot, radish and edamame. ginger and spoon over remaining
2 tsp sesame oil 3 To make the ponzu sauce, whisk ponzu sauce.
pickled ginger, to serve soy, maple syrup and vinegar NUTRITION Per serve: 27g protein, 27g fat
ponzu sauce together in a small bowl. Scatter (5g sat fat), 15g carb, 11g sugars, 9g dietary
2 tbs Woolworths soy sauce over sesame seeds. fibre, 765mg sodium, 1765kJ (420 cals)
k id s, swap the radish for some slice

the d cuc
For umb
er
FRE0120p035 35 5/12/19 9:53 am

weeknight dinners
VEGAN CHICKPEA BURGERS ½ punnet snow pea sprouts, trimmed 3-4 minutes on each side or until
1 Lebanese cucumber, thinly sliced golden brown and heated through.
⅓ cup vegan mayonnaise Remove from pan and slice in half
Prep 15 mins | Cook 10 mins | Serves 4 to fit bread, if necessary.
1 Heat a large frying pan over 3 Spread bread bases with hummus,
medium heat. Cut Turkish loaf into top with pepper, burger patties,
quarters and split each portion sprouts and cucumber. Drizzle over
1 Woolworths Bakery Turkish loaf through the centre. Place cut-sides mayonnaise and season. Top with
1 tbs olive oil down in pan and lightly toast for bread lids to serve.
500g Macro chickpea veggie burgers 1 minute. Remove from pan. NUTRITION Per serve: 17g protein, 36g fat
200g tub beetroot hummus 2 Heat oil in same pan over medium (4g sat fat), 92g carb, 15g sugars, 16g dietary
300g slices roasted red pepper heat. Cook veggie burger patties for fibre, 1585mg sodium, 3290kJ (785 cals)
rs
e burge
veggi
r o ccan
r o Mo
M ac
so try
ld al
cou
You
FRE0120p036 36 5/12/19 9:53 am

WOW010415 2019-11-05T14:08:30+11:00
DELICIOUS
^Free from gluten as found in Wheat, Rye, Barley, Triticale and Spelt. Does not contain Oats. *This product is made in a dedicated nut
free facility. Ingredients used in this product have been tested for the presence of Almonds, Peanuts, Hazelnuts and Walnuts.
E L E B R A T E
C !
Pretty in pink, this sensational heart-shaped
cake is glammed up and ready to party.
FRE0120p038 38 5/12/19 12:21 pm

woolworths promotion
COOKIE CAKE and fluffy. Add eggs, one at a time, 2 minutes. Whisk on high speed for
Prep 30 mins + cooling + freezing mixing until fully combined. Add 12 minutes or until stiff peaks form.
Cook 1 hr 15 mins | Serves 10 vanilla and mix to combine. Add Divide mixture among three bowls
coconut flour, almond meal, baking and use food colouring to create
500g unsalted butter powder and pinch of salt, and beat three shades of pink.
2 cups caster sugar until a soft dough forms. Halve 6 Fit three piping bags with different
2 free range eggs mixture, wrap in plastic wrap and piping nozzles, and fill bags with
½ tbs vanilla extract refrigerate for 1 hour or until firm. meringue mixtures. Line 3 baking
2 cups McKenzie’s Coconut Flour 3 Remove dough and roll out, trays with baking paper, and place
4 cups almond meal between two sheets of baking paper, a small amount of meringue mixture
1 tbs baking powder until approximately 5mm thick, then on the corners to secure baking
283g pkt Reese’s Peanut freeze for 15 minutes or until firm. paper to trays. Pipe meringue mixture
Butter Chips 4 Preheat oven to 190°C. Remove onto trays and bake for 1 hour.
300g pkt Queen Meringue dough from freezer and remove top 7 Meanwhile, place cream and icing
& Pavlova Powder Mix layer of baking paper. Using the heart- sugar in the bowl of a stand mixer
Queen Pink Food Colour shaped template, trim a heart shape and whisk for 2 minutes on medium
4 x 200ml tubs Bulla Dollop from the dough then transfer heart speed or until stiff peaks form.
Thick Cream shape on baking paper to a large Transfer to a piping bag fitted with
1 cup icing sugar mixture baking tray. Repeat with the second a round nozzle.
piece of dough. Gently push ¼ cup 8 Carefully place one heart-shaped
1 Cut a heart-shaped template from peanut butter chips into the surface cookie onto a large board or serving
baking paper to the size of a baking of each heart-shaped dough and platter. Pipe two-thirds of cream
tray (approximately 25 x 30cm with bake for 15 minutes or until golden. mixture onto cookie. Place second
a 5cm-wide band). Cool on trays until firm. cookie on top, and pipe on remaining
2 In the bowl of a stand mixer fitted 5 Reduce oven to 100°C. In a large cream mixture.
with a paddle attachment, beat mixing bowl, add meringue & pavlova 9 Decorate with meringues and
butter and sugar together for powder with ½ cup water. Mix to scatter over remaining peanut butter
2 minutes or until light in colour combine, then allow to stand for chips. Serve immediately.
➊ MCKENZIE'S
COCONUT FLOUR
A delicious alternative to wheat
➋ REESE'S PEANUT
BUTTER CHIPS
If you can stop yourself
➌ QUEEN MERINGUE &
PAVLOVA POWDER MIX
Just add water to Queen
➍ BULLA DOLLOP
THICK CREAM
Its thick, smooth texture makes
flour, McKenzie's Coconut from eating the lot, Reese's Meringue & Pavlova Powder Bulla Dollop Cream a favourite
Flour will add a touch of Peanut Butter Chips turn Mix to create the fluffiest especially for dolloping. Enjoy it
sweetness to your baking. baking and pancakes into of pavlovas or crisp, sweet with desserts, pipe it onto cakes
It's gluten-free, too. something extra special. meringue kisses. or use it to fill pastries.
FRE0120p039 39 5/12/19 12:21 pm

pack hacks
Make your next snack a triumph with this yummy toasted pile-up.
4 Woolworths
4 slices ham
sweet spiced
off the bone
gherkins, sliced,
plus extra to serve
small handful
picked
continental
parsley leaves
PHOTOGRAPHY: CRAIG WALL STYLING: JENNIFER TOLHURST RECIPE: TAMARA GRAFFEN

1 tbs Woolworths
authentic French
Dijon mustard
300g Woolworths 8 slices

cheese & pesto Jarlsberg
sourdough cheese
flatbread
TOASTIE TOWER Woolworths authentic French Dijon down. Toast in sandwich press for
Prep 5 mins | Cook 5 mins | Serves 4 mustard. Top with 1 slice Jarlsberg 5 minutes or until golden brown and
cheese, 1 folded slice ham off the cheese has melted. Cut diagonally
Preheat sandwich press. Cut bone, 1 sliced Woolworths sweet and stack on a plate. Serve with extra
300g Woolworths cheese & pesto spiced gherkin, picked continental gherkins, securing with a skewer.
sourdough flatbread into four equal parsley leaves and finish with NUTRITION Per serve: 20g protein, 14g fat
pieces and split through the centre. another slice Jarlsberg cheese. Top (6g sat fat), 37g carb, 12g sugars, 5g dietary
Spread each bread base with 1 tsp with remaining bread, cut-sides fibre, 1062mg sodium, 1530kJ (365 cals)
FRE0120p040 40 5/12/19 9:37 am

cheat sheet
COOKING
TIP
If you don’t have
a sandwich press,
cook the toasties in
a non-stick frying pan,
turning until golden
on both sides.
PHOTOGRAPHY: CRAIG WALL STYLING: JENNIFER TOLHURST RECIPE: TAMARA GRAFFEN
FRE0120p041 41 5/12/19 9:37 am

WOW10000563 2019-11-06T18:36:42+11:00
We’re bringing
turkey back!
Make every night, turkey night
with our new range of fresh and
delicious Ingham’s Turkey. It’s not
only extra lean and low in fat but
super high in protein too.
Available in turkey breast mince,
strips and steaks, this perfect
protein is also deliciously versatile,
tasty and suitable for the entire
family. So you can cook your
favourite bolognese, stir-fry or even
fajitas and feel good knowing you’re
eating something that’s healthy.
Check out our super easy Turkey
Burrito bowl recipe below.
Turkey Burrito Bowl Recipe

Ingredients
• 400g Ingham’s Turkey • 1 can corn kernels,
Breast Strips, sliced drained and rinsed
• 2 tbsp olive oil • 1 tomato, chopped
• 1 tsp smoked paprika • ½ red onion, diced Visit in store to
• Salt and pepper to taste
• 1 90 sec multigrain rice
• 1 avocado, seed and skin
removed and mashed see the full range.*
• 1 small bag baby spinach • 1 lime, cut in to quarters
• 1 can black beans, • ¼b coriander
drained and rinsed • 4 tbsp ranch dressing
Method
1. Place Ingham’s fresh turkey strips into a bowl and drizzle with half the oil,
season with paprika, salt and pepper.
2. Heat a frypan to medium high heat, add turkey strips and cook for
10 minutes or until cooked through. Remove from pan and set aside.
3. Heat rice in a microwave oven as per pack instructions, then divide into bowls.
4. Top with washed baby spinach, turkey, black beans, corn, tomato,
red onion and mashed avocado.
5. Season with salt and pepper, drizzle with lime juice, olive oil and ranch dressing.
6. Garnish with coriander and lime.
HEALTHIER EASIER
wit h Jamie
Simple, good-for-you recipes to keep you
feeling satisfied, from Jamie Oliver.
H
PORTRAIT: © JAMIE OLIVER ENTERPRISES LTD. PHOTOGRAPHER MATT RUSSELL. RECIPES © JAMIE OLIVER
i guys, Happy New Year!

Hope you had a brilliant
time over Christmas and
are ready to tackle 2020 head on.
I’m easing you gently into January
with three delicious and seasonal
fruity desserts – Stone fruit crumble
(p45), Vanilla cheesecake (p47) and
Avocado ice-cream (p46) – that
tick all the boxes for something
special, without sending your New
Year’s resolutions into a tailspin.
When it comes to food, I’m a big
believer in finding that sweet spot
between eating well, while still
enjoying a bit of what you fancy
– everything in moderation. Plus,
when the weather’s this good,
getting out for a bit of exercise
seems more like a treat than
a chore. Win, win!
FRE0120p043 43 5/12/19 10:32 am

FRE0120p044 44 5/12/19 10:32 am

healthier easier with jamie
Jamie’s
FRUITY TIPS
1
Fruit and veg is where it’s at!
Eat the rainbow to enjoy the
maximum goodness.
2
Grow your own! Nothing beats
picking stuff straight from the
ground or tree.
3 ASK
Did you know that dried fruit
is natural, but the sugar is
more condensed?
JAMIE
4
Swap fizzy drinks for water
flavoured with fresh fruit – I like
apple, mint and cucumber. & WIN!
Send your questions
5
Chop and freeze fruit that’s to Jamie Oliver at
on the turn for adding straight woolworths.com.au/
to smoothies. freshmagcompetitions
and you could win a copy of
Jamie Oliver’s 5 Ingredients.
STONE FRUIT CRUMBLE 100g rolled oats 4 Scatter the crumble topping over
With orange & honey 2 tbs olive oil the roasted fruit and pop back in the
Nothing beats a homemade crumble, oven for 20 minutes, or until golden
and this joyful version swaps butter 1 Preheat the oven to 200°C. and bubbling. Delicious served with
for olive oil to make it that little bit 2 Destone the fruit, cut into halves or a dollop of creamy yoghurt.
healthier. I’ve sweetened my seasonal quarters and place in a 20cm x 30cm NUTRITION Per serve: 7.1g protein, 13g fat
PHOTOGRAPHY: JEREMY SIMONS STYLING: DAVID MORGAN
fruit with freshly squeezed orange baking dish. Add the vanilla, drizzle (1.4g sat fat), 45.4g carbs, 23.3g sugars,
juice and honey, and topped it with over 1½ tablespoons of honey, finely 4g dietary fibre, 8mg sodium, 1322kJ (316 cals)
oats and almonds for extra crunch. grate over half the orange zest and
Give it a go! squeeze in half the juice, then mix
Total time 55 mins | Serves 6 well. Roast for 25 minutes, or until
the fruit has softened. WHY IS IT
1kg mixed seasonal stone fruit 3 Meanwhile, combine the flour, H E A LT H I E R ?
(peaches, plums, nectarines, ground almonds and oats in a large Swap your buttery
apricots, cherries) bowl. Squeeze in the remaining crumble topping for
1 tsp vanilla bean paste orange juice, then add the remaining this delicious oat
3 tbs runny honey honey and oil. Rub together with and nut version.
1 orange your fingertips until it resembles Both oats and nuts
are high in fibre.
75g plain flour chunky breadcrumbs.
75g ground almonds
FRE0120p045 45 10/12/19 10:07 am

AVOCADO ICE-CREAM 1 Finely zest the lemon and lime, syrup and milk. Blitz to a smoothie-
Avocado is a fruit, and it gives this silky squeeze out the juices, and place like consistency.
treat a wonderful colour and gorgeous in a saucepan with the sugar. 3 If you’ve got an ice-cream maker,
texture, thanks to its fat content. Feel Halve the vanilla pods, scrape put your mixture into it and churn
free to add nuts, chocolate or spices. out the seeds and add to the pan until smooth and frozen. If not, pour
Total time 20 mins, plus freezing (pods and all). Bring to the boil, it into a large baking dish or deep
Makes 1 litre then simmer for a couple of tray and pop it in the freezer,
minutes until the sugar dissolves. whisking every half hour or so until
1 lemon Take off the heat, pour into a bowl frozen and smooth. Enjoy right
1 lime and leave to cool. away or transfer to little containers,
200g caster sugar 2 Once the syrup is cool, remove cover, and freeze for later.
2 vanilla pods the vanilla pods. Halve, destone NUTRITION Per 100g: 2.2g protein, 8.5g fat
4 ripe avocados and peel the avocados, then pop (2.5g sat fat), 21.3g carbs, 20.8g sugars, 0.1g
500ml milk the flesh into a blender with the dietary fibre, 24mg sodium, 690kJ (165 cals)
eady in
3
r
steps
FRE0120p046 46 5/12/19 10:32 am

healthier easier with jamie
VANILLA CHEESECAKE 4 digestive biscuits (60g) bake for 25 minutes, or until just

With biscuits & berries 250g mixed fresh berries set with a slight wobble.
Cheesecake is undoubtedly 5 Leave to cool completely in the tin,
a beautiful thing, and this healthier 1 Preheat the oven to 180°C. then turn out onto a plate and top
version – made with light cream Lightly grease a 24cm loose- with the berries to serve.
cheese and yoghurt – is straight-up bottomed tart tin with oil. NUTRITION Per serve: 6.3g protein, 8.9g fat
delicious. Baked into a golden filo 2 Line the tin with the filo, (4.1g sat fat), 18.5g carbs, 7.1g sugars, 1.1g
case and topped with crunchy overlapping at the edges and dietary fibre, 200mg sodium, 736kJ (176 cals)
digestive biscuits and berries, it’s brushing with a little oil between
sure to hit the spot. each sheet. Bake for 10 minutes,
Total time 50 mins | Serves 12 or until lightly golden and just
starting to crisp up. WHY IS IT
olive oil 3 Meanwhile, whisk the eggs, H E A LT H I E R ?
4 sheets of filo pastry (160g) cornflour, honey and vanilla in a large I’ve cut back on
3 large free range eggs bowl until combined. Add the cream the saturated fat
3 tbs cornflour cheese and yoghurt, and continue by making this
1fl tbs runny honey whisking until smooth. cheesecake with
yoghurt and light
1fl tsp vanilla bean paste 4 Spoon the creamy filling into
cream cheese.
270g light cream cheese the filo case and smooth out.
270g Greek-style natural yoghurt Crumble over the biscuits and
FRE0120p047 47 5/12/19 10:32 am

healthier easier
With only five per cent of adults meeting their recommended intake of fruit and veg*, read on.
2 5
Are you getting enough & VEG?
&
FRUIT
One serve is equivalent to 75g hard veg or 1 cup leafy veg, which amounts to:
The recommended daily intake

for Australians is two serves
of fruit and five serves of veg.
2-3 small
½ cup cooked vegies ½ Lebanese cucumber cauliflower florets
BLENDED BLISS
½ cup cooked dried

Smoothies are a quick and 1 cup or 3-4
5 asparagus spears or canned beans,
easy way to get more fruit mushrooms
peas or lentils
and veg into your diet,
but be mindful to avoid
loading up on sugar
from extra fruit juice.
Balance a smoothie
by adding milk (or ½ cup sweet corn ½ medium potato or
½ medium tomato
unsweetened, fortified kernels or ½ corn cob small sweet potato
plant-based milks)
or yoghurt, oats and One serve of fruit amounts to:
healthy fats from
nuts, seeds
or avocado.
1 medium apple, 1 cup fruit, diced
A national
2 small apricots,
banana, orange or canned (with
S N A P S H OT or pear
kiwifruit or plums
no added sugar)
This breakdown shows the proportion of
*SOURCE: ABS. NATIONAL HEALTH SURVEY: FIRST RESULTS, 2017-18

adults who meet the fruit and veg guidelines*.
3 TIPS FOR
F U N FA C T vegie cheats
NT Carrots and tomatoes
47.7%
10.3% QLD provide more nutrients
when they’re cooked
51.4%
WA 7.2% Buy frozen
50.8%
8.9% SA rather than raw. Cooking
opens the cell walls,
48.2%
6.7% NSW Choose
52.4%
7.0% releasing more of certain pre-chopped
VIC ACT vitamins and other salad

51.3%
7.8%
48.1%
6.8%
plant nutrients. kit
Met the fruit RDI TAS Try Woolworths
Met the veg RDI 47.1%
11.2% salad kits
FRE0120p048 48 5/12/19 10:32 am

WOW10000945 2019-10-18T14:29:40+11:00
e y o u t ried Recipe
Hav 0 ’s
r 2 0 2
Summe a s o n?
o f the S e
D r i n k
Serve in a champagne flute
FRESH
NEW LOOK!
Coming soon
Same great taste.

SAP0085 Devondale WW Mag FA.indd 1 1/11/19 11:41 am
SUMMER READY
Gather together a colourful selection of fresh ingredients
just bursting with flavour… and dinner is done!
BARBECUED PRAWNS
& AVOCADO SALAD
½ bunch coriander
1 long red chilli, finely chopped
2cm-piece ginger, peeled, grated
2 garlic cloves, crushed
2 tbs rice wine vinegar
¼ cup soy sauce
3 tsp white sugar
1½ tbs lime juice
24 green Australian prawns,
peeled, deveined, tails intact
½ pineapple, peeled, cored,
cut into thin wedges
60g baby spinach & rocket leaves
200g sweet Solanato tomatoes,
halved
2 avocados, peeled, destoned, sliced
1 cup bean sprouts, trimmed
1 Pick coriander leaves and reserve.

Finely chop stems and place into
a bowl. Add chilli, ginger, garlic,
vinegar, soy sauce, sugar and lime
juice, stirring to dissolve the sugar.
2 Place prawns into a bowl and add
one-third of the dressing.
3 Heat a chargrill pan or barbecue
over medium-high heat. Add prawns
and pineapple. Cook for 2-3 minutes
on each side or until charred.
4 Arrange salad leaves on a platter.
Add tomato, avocado, sprouts, prawns,
pineapple and reserved coriander.
Drizzle over remaining dressing. Serve.
PERFECT MATCH
Preparing impressive meals is
fuss-free when you have fresh
ingredients on hand. Summer
entertaining wouldn’t be complete
without creamy ripe avocados and
Australian prawns – they’re a breeze
to prepare and complement
each other beautifully.
FRE0120p051 51 5/12/19 12:24 pm

WOW10000221 2019-11-05T12:19:06+11:00
Find our BITES+BARS in the health food aisle

and our YOGHURT DRINKS in the cereal aisle!
All products shown may not be available in all stores.

school rules!
They’re all set for a big year – are you? Make sure to
send your kids off to school in 2020 with a healthy lunch
box. Ashton, 11, Isabel, 10, Atticus, 8, and Tully, 7, chose
their own with our My Menu guide.
MY MENU
RECESS LUNCH T R E AT
& SNACK
s t e p 1 (tick one) s t e p 1 (tick one)
s t e p 1 (tick one)
bread roll red
apple
pasta orange
banana
rice purple
dates
English muffin green
grapes
noodles
kiwifruit s t e p 2 (tick one)
wholemeal bread
pineapple muffin
strawberries s t e p 2 (tick one) brownie
watermelon beans slice
cheese cookie
PHOTOGRAPHY: JEREMY SIMONS STYLING: DAVID MORGAN RECIPES: CHRISTINE SHEPPARD
s t e p 2 (tick one)
chicken mousse
carrot
chickpeas bliss ball
celery
egg
tomatoes
tuna
corn cobbette
cucumber s t e p 3 (tick three)
avocado
carrot
celery
corn kernels Our expert menu

consultants used
green beans this My Menu
lettuce guide, and so can
you. Simply
snow peas
download it from
tomato www.woolworths.
zucchini com.au/bts.
T I C K YO U R
SELECTION
FRE0120p053 53 4/12/19 4:30 pm

kids' lunch boxes
tully MY MENU
R E C E S S & S N AC K
• Grapes
• Corn cobbette
LU N C H
• Bread roll
• Cheese
CORN COBBETTES
Prep 5 mins | Cook 5 mins | Makes 6
Combine 2 tbs pumpkin seeds,

toasted, 2 tbs sunflower seeds,
toasted, and 2 tsp smoked paprika.
Roughly crush. Heat 6 Woolworths
corn cobbettes as per packet
instructions. Spray lightly with olive
• Lettuce, carrot, tomato oil cooking spray and coat with seed
crumbs. Serve in cupcake cases.
T R E AT NUTRITION Per cobbette: 3g protein, 5g fat
• Red brownie (1g sat fat), 6g carb, 3g sugars, 2g dietary
LUNCH
CHEESE & SALAD ROLL
Prep 5 mins | Serves 1
Split 1 wholemeal bread roll and

fill with 1 slice Woolworths light
REC ESS & S NAC K & tasty cheese slices, 1 large cos
CHOC HUMMUS lettuce leaf, 4 slices shaved carrot
WITH GRAPES and 2 slices tomato.
Prep 5 mins | Serves 1 NUTRITION Per serve: 14g protein, 9g fat
Soak ¼ cup Woolworths sultanas

in 2 tbs hot water until soft. Place T R E AT

drained 400g can no added salt BEET BROWNIE
chickpeas in a food processor and Prep 5 mins | Cook 40 mins | Makes 16
process with 2 tbs cacao powder,
1 tsp vanilla extract and sultanas
until smooth. Serve with ⅓ cup
green grapes (about 10 medium Preheat oven to 180°C. Line a 20cm
or 6 large grapes). Leftover hummus square baking pan with baking paper.
can be frozen but the texture will be Place 500g whole cooked beetroot,
softer once thawed. 150g pitted Medjool dates, ½ cup
NUTRITION Per ¼ cup serve of hummus rolled oats, ½ cup wholemeal
and grapes: 4g protein, 1g fat (0.5g sat fat), self-raising flour, 2 Woolworths
23g carb, 13g sugars, 5g dietary fibre, free range eggs, ¼ cup olive
10mg sodium, 520kJ (125 cals) oil-based spread and 2 tbs maple
syrup in a processor and process
I love these ideas. until fairly smooth. Transfer to pan.
Bake for 40 minutes or until cooked.
They’re easy to make, look Cool. Cut into squares.
NUTRITION Per brownie: 2g protein, 3g fat
great and Tully loved them! (1g sat fat), 16g carb, 10g sugars, 2g dietary
Maraya, mum fibre, 75mg sodium, 435kJ (105 cals)
@stuffmumslike, stuffmumslike.com
FRE0120p054 54 4/12/19 4:30 pm

“I love all of
the beautiful FR I E N D
colours in my
D
KI
LY
lunch box.
The hummus
tastes like
chocolate!”
fresh
freshJan/Feb
Jan/Feb2020
2020 55
FRE0120p055 55 4/12/19 4:30 pm

kids' lunch boxes
ashton MY MENU
VEG SUSHI
Prep 10 mins | Cook 5 mins
Serves 2
Heat ½ cup Woolworths Select

microwave brown rice as per packet
instructions. Stir in 1 tbs low fat
mayonnaise and a squeeze of lemon
juice. Shave 12 long, thin ribbons from
1 medium carrot and 1 medium
cucumber. Overlap 2 strips of carrot,
REC ESS & S NAC K and top one end with 1 tbs each rice
• Watermelon and fine cut slaw. Roll up. Repeat
• Cucumber with remaining strips, rice and slaw.
LUNCH (0.5g sat fat), 25g carb, 8g sugars, 4g dietary
• English muffin fibre, 120mg sodium, 565kJ (135 cals)
• Egg
• Avocado, zucchini, LUNCH
carrot EGG MUFFIN
T R E AT
• Purple bliss ball
Split and toast 1 wholemeal English

muffin. Place 1 large cos lettuce leaf
on muffin base, top with ¼ carrot,
shredded, ¼ zucchini, shredded,
¼ avocado, sliced, and 1 Woolworths
free range egg, boiled, sliced. Top
with muffin lid.

T R E AT
BLUEBERRY BLISS BALLS
Prep 5 mins + chilling | Makes 16
REC ESS & S NAC K

WATERMELON
WITH YOGHURT Place 4 pitted Medjool dates,
Prep 5 mins | Serves 1 ⅓ cup desiccated coconut, 2 tbs
quinoa flakes, 1 tbs white chia seeds,
Ashton eats 125g punnet blueberries and 2 tsp
Woolworths maple syrup in a food
the same thing all Cut 150g watermelon wedge processor and process until it forms a
the time, so I like into slices and then sticks. Pack into
a lunch box with ½ cup Woolworths
smooth paste. Transfer to a bowl and
chill for 30 minutes. Roll into balls.
surprising him Greek-style yoghurt. Store in freezer for up to 3 months.
NUTRITION Per serve: 7g protein, 4g fat NUTRITION Per 2 balls: 1g protein, 3g fat
with new things (3g sat fat), 28g carb, 28g sugars, 1g dietary (2g sat fat), 14g carb, 10g sugars, 3g dietary
Steve, dad fibre, 85mg sodium, 770kJ (185 cals) fibre, 5mg sodium, 390kJ (95 cals)
FRE0120p056 56 4/12/19 4:30 pm

FRE0120p057 57
KI
D
FRI E N D
LY
something
different”
is yummy and
“The vegie sushi
fresh November 2019

57
4/12/19 4:30 pm
kids' lunch boxes
SALSA WITH CRACKERS

Isabel
Drain 125g can Woolworths corn
kernels and 125g can black beans.
Combine with 3 Qukes, diced,
MY MENU 6 sweet Solanato tomatoes, diced,
and 1 tbs chopped continental
parsley. Place into 4 sealable
REC ESS & S NAC K containers. Place 24 wholegrain
• Apple crackers into 4 separate containers.
• Tomatoes NUTRITION Per serve: 5g protein, 3g fat
(0.5g sat fat), 18g carb, 3g sugars, 4g dietary
LUNCH fibre, 195mg sodium, 535kJ (130 cals)
• Pasta
• Tuna LUNCH
• Green beans, tomato, TUNA PASTA SALAD
corn kernels Prep 10 mins | Cook 10 mins | Serves 2
T R E AT Cook 100g pasta in boiling water

• Orange cookie until tender, adding 100g green
beans, trimmed, chopped, for the last
2 minutes. Drain, rinse and cool. Add a
drained 95g can tuna in spring water,
40g light shredded cheese, 1 tbs light
mayonnaise and 1 tbs lemon juice.
Quarter 6 cherry tomatoes and add
with ¼ cup Woolworths corn kernels.
Spoon into sealable containers.

T R E AT
ORANGE CORNFLAKE COOKIES
REC ESS & S NAC K
APPLE & DATE SPREAD STACK
Prep 5 mins | Serves 1 Preheat oven to 180°C. Line two trays
with baking paper. Combine 1 grated
carrot, 80g chopped dried apricots,
zest of ½ orange, ¼ cup wholemeal
Place 8 pitted Medjool dates, self-raising flour, ¼ cup rolled oats,
¼ cup Woolworths fine desiccated ¼ cup melted margarine, 2 tbs
coconut and 2 tbs hot water in a food yoghurt, 2 tsp Woolworths pure
processor and process to a paste. honey and a good pinch nutmeg
The challenge Slice 1 Gala apple crossways into
5 slices. Spread each slice with
in a large bowl. Add 2 cups roughly
crushed cornflakes and stir to
of lunch box time is 1 tsp date spread and reassemble. combine. Shape into rough balls,
Remaining paste can be frozen place on tray and bake for 15 minutes
to make a balance for 1 month. or until golden. Cool on trays.
of healthy and fun NUTRITION Per serve: 1g protein, 1g fat NUTRITION Per cookie: 1g protein, 2g fat
(1g sat fat), 30g carb, 28g sugars, 5g dietary (1g sat fat), 8g carb, 3g sugars, 1g dietary
Angelia, mum fibre, 5mg sodium, 590kJ (140 cals) fibre, 45mg sodium, 245kJ (60 cals)
FRE0120p058 58 4/12/19 4:30 pm

FRE0120p059 59
KI
D
fresh Jan/Feb 2020

FRI E N D
exciting”
LY
– fun and
food is like
59
“Trying new
page in a book
turning a new
4/12/19 4:30 pm
atticus
kids' lunch boxes
REC ESS & S NAC K

CHEESY STRAWBS
Prep 5 mins | Serves 1 (Makes 8)
Remove hulls from 8 strawberries

using a small knife, making a space
MY MENU in the top. Fill each space with 1 tsp
Woolworths lite cream cheese and
press into 1 tbs granola with sultanas.
RECESS
& S NAC K
• Strawberries
• Carrot
CRISPY CARROT RIBBONS
LU N C H
• Rice
• Chicken
• Lettuce, snow
peas, celery Preheat oven to 200°C. Line a baking
tray with baking paper. Shave 2 small
T R E AT carrots into long, thin ribbons and
• Green muffin place on tray. Spray with olive oil
cooking spray and sprinkle with
½ tsp Woolworths ground coriander.
Spread in a single layer on tray. Bake
for 20 minutes, turning halfway, or
until crisp and golden. Serve.
(0.5g sat fat), 10g carb, 9g sugars, 5g dietary
fibre, 75mg sodium, 330kJ (80 cals) T R E AT

BANANA & GREEN MUFFINS
LUNCH Prep 5 mins | Cook 25 mins | Makes 12
CHICKEN & RICE CUPS
Preheat oven to 180°C. Line a 12-hole

muffin tray with paper cases.
Heat 250g pkt microwave Brown Blend 120g baby spinach leaves
Rice & Quinoa mix as per packet in a blender until finely chopped.
instructions. Trim 4 iceberg lettuce Add 2 small, very ripe bananas,
leaves to cups. Blanch 60g snow ⅓ cup vegetable oil, 1 Woolworths
peas in boiling water, drain and slice. free range egg and 2 tsp honey,
Combine 1½ cups cooked chopped blending until smooth. Transfer to
chicken breast, 2 cups Woolworths a bowl and stir in ½ cup milk, 1⅓ cups
Atticus likes fine cut coleslaw, 2 celery stalks, wholemeal plain flour, 1 tsp baking
the freshness of sliced, and snow peas in a bowl and powder and ¼ tsp bicarbonate of
toss to combine. Spoon chicken and soda. Spoon into cases. Bake for
crispy veg in his rice mix into lettuce cups. 25 minutes or until cooked and golden.
NUTRITION Per serve: 37g protein, 7g fat NUTRITION Per muffin: 3g protein, 7g fat
lunch box (2g sat fat), 45g carb, 7g sugars, 8g dietary (1g sat fat), 13g carb, 3g sugars, 2g dietary
Simon, dad fibre, 230mg sodium, 1730kJ (415 cals) fibre, 70mg sodium, 570kJ (135 cals)
FRE0120p060 60 4/12/19 4:30 pm

FRE0120p061 61
KI
D
FRI E N D
“The green
muffin was
really tasty.
LY
I wanted more!”
fresh Jan/Feb 2020

61
4/12/19 4:30 pm
79596AspenS-26WWFre 2019-11-14T15:42:15+11:00
Choose the formulation supporting the four key pillars of

toddler nutrition with the Alula® TODDLER PlatinumCare Complex TM
S-26 GOLD® TODDLER nutritious milk drink provides a good

source of age-appropriate vitamins and minerals to help support:
• Growth and development*
• Cognitive function*
• Digestive function*
• Immune system*
It also contains quality ingredients including omega-3 DHA. With reduced* protein
in keeping with expert recommendations, it offers an energy level comparable# to
regular cow’s milk – and importantly, does not contain sucrose, or ‘table sugar’.
* S-26 GOLD TODDLER now contains 1.3g/100mL of protein compared to previous formulation of 2.5g/100mL
#
S-26 GOLD TODDLER has an energy level (270kJ/100mL) compared to regular cow’s milk (avg. 277kJ/100mL)
S-26 GOLD® TODDLER …brings you closer

*One 220mL serve contains vitamins A, D and iodine to help support toddlers’ growth and development; iron to aid cognitive function and help support toddlers’ cognitive development; calcium contributes
the function of digestive enzymes - digestive enzymes facilitate digestion, zinc and vitamin C help support the function of toddlers’ immune system. Suitable when dietary intakes of energy and other
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®
Alula is a registered trade mark of Aspen Global Inc. ™ is a trade mark of Aspen Global Inc.
®
S-26 GOLD is a registered trade mark used under licence. Distributed by Aspen Nutritionals Australia Pty Ltd. 34-36 Chandos St, St Leonards, NSW, 2065. ABN 31 160 607 509. 04157 - 17/04/19.
FESTIVE FLAIR
Join in the spirit of Lunar New Year and whip up a quick
Asian-inspired dinner that’s fit for the occasion.
HOISIN CHICKEN STIR-FRY 2 tsp sesame seeds, toasted beans, capsicum and 2 tbs water and
WITH FRIED RICE 3 spring onions, sliced, to serve toss for 2 minutes or until just tender.
Prep 15 mins | Cook 20 mins | Serves 4 Return chicken and any juices to wok
1 To make the fried rice, heat 2 tsp oil in with remaining stir-fry shot and stir for
fried rice a wok over medium heat. Season egg 1-2 minutes or until heated through.
1½ tbs vegetable oil and add to wok. Cook without stirring 4 Top stir-fry with sesame seeds.
2 free range eggs, lightly beaten for 2 minutes or until set. Flip and cook Garnish fried rice with spring onion and
450g microwave rice for a further 30 seconds. Transfer to serve with stir-fry.
1 small brown onion, finely chopped a plate. Cool. Roll up and slice. Heat
2 rashers rindless bacon, chopped rice as per packet instructions.
2 celery stalks, finely chopped 2 Heat remaining oil in a wok over high
1 carrot, finely chopped heat. Add onion, bacon, celery and
40g tub Five Tastes Chinese Fried Rice carrot, and stir-fry for 3-4 minutes or
Rice Infusions until browned. Stir in infusion, cook for
stir-fry 1 minute then add rice, egg and 1 tbs
500g chicken stir-fry strips water. Toss for 2-3 minutes.
2 x 45g tubs Five Tastes Chinese Hoisin 3 To make the stir-fry, combine chicken
GIVE IT A SHOT
& Garlic Stir Fry Shots with 1 stir-fry shot in a bowl. Heat 1 tbs Anything that helps you whip up
2 tbs vegetable oil oil in a wok over high heat. Stir-fry a delicious dinner in a hurry is a winner.
2cm-piece ginger, peeled, julienned chicken for 3 minutes or until just Five Tastes shots and infusions add
200g green beans, trimmed, halved cooked. Transfer to a bowl. Add bucketfuls of authentic Asian flavour
in convenient single serves.
1 red capsicum, deseeded, sliced remaining oil to wok, add ginger,
FRE0120p063 63 5/12/19 12:25 pm

WOW10001307 2019-11-01T13:01:49+11:00
New
SMOOTHIE POPS
chocolate, that’s bananas oh my, strawberry acai

It’s official. We’ve gone seriously bananas. Oh me, oh my! Does it get any better than Strawberry
Queensland bananas to be precise! Mixed with and Acai? Yup! We’ve also packed delicious, fresh
Cocoa and Almond milk, you’ll go just as nuts apples into these creamy almond milk smoothie pops.
as we have for these dreamy, creamy pops! Permission to nom nom nom? Granted.
g
now chillin s
isle
in freezer a
near you!
ssalads
ds
ds
M I X & M AT C H
Flex your creative muscle

for endless summery
combos. Simply choose
an option from each row,
toss with dressing and
you have a medley of
innovative salads.
PHOTOGRAPHY: BRETT STEVENS STYLING: DAVID MORGAN
RECIPES: CHRISTINE SHEPPARD
FRE0120p065 65 5/12/19 9:33 am

BEST MIX & MATCH SALAD IDEAS
b ul k
ch i ck en be e f
Combine 2 tbs all-purpose pepper seasoning Rub 500g rump steak with a 45g tub
f i r m t o fu
with 2 tbs lemon juice and 1 tbs olive oil in lemongrass & kaffir lime stir fry shots.
a bowl. Add 4 chicken thigh fillets and turn Marinate for 15 minutes. Cook steak on a
to coat. Cook in a preheated chargrill pan or preheated chargrill pan or barbecue over Slice 450g Macro firm tofu and pat dry
barbecue over medium-high heat for 4 minutes medium-high heat for 4 minutes on each with paper towel. Pan-fry in olive oil for
on each side or until cooked through. Slice. side or until cooked to your liking. Slice. 2 minutes on each side or until golden.
g re e n s
roc ke t o r sp in a ch lettuce k al e or s il verbeet

Go for peppery rocket or soft baby spinach. Serve with baby cos or iceberg lettuce. Finely shred it and enjoy its rich colour.
ve g ie s
sl a w
Finely shred cabbage and mix it with t om at oe s oni on s
carrot and red onion for a tasty slaw. Serve in wedges for a different texture. Choose red onions and finely slice.
top pi ng s
se e ds c r ou t on s p r os c iu tt o
Toast pumpkin and sunflower seeds. Fry cubed bread in oil, or bake, until golden. Grill it until it’s crispy with bite.
FRE0120p066 66 5/12/19 9:34 am

crafty combos
c h ic kpe a f r i tt e r s c h a r gr i ll e d veg
p ra wn s
Process 400g can Macro organic chickpeas, Brush slices of 350g sweet potato, 1 large
drained, ¼ cup chopped coriander, 3 tsp zucchini, 1 eggplant, 1 red onion and 250g
ground cumin, 2 tsp lemon zest, 1 garlic clove, Peel and devein cooked tiger prawns, cherry tomatoes with garlic herb oil. Cook
⅓ cup self-raising flour and 1 Woolworths free leaving the tails intact. Season with on a chargrill pan over high heat until
range egg. Fry spoonfuls in hot oil until golden. pepper and a squeeze of lemon juice. softened. Sprinkle with 1 tbs dukkah.
s al ad l e av e s z u c c h in i
green bean s The range is large… and the choice Cut it into long, thin shreds using
Raw or blanched, they taste great. is all yours. Make sure it’s fresh, okay? a spiraliser, or shave into thin ribbons.
c ap s ic u m c ar r ot & p a rsl ey
avoc ado Serve it raw, deseeded and sliced, For something different, shred it
Rub cut avocado with lemon juice. or roast it and peel away the skin. and toss with chopped parsley.
o l ive s c he e s e eggs
Green olives (or black or marinated to taste). Ricotta or feta, torn, cubed or crumbled. Boil them to suit, slice and season.
FRE0120p067 67 5/12/19 9:34 am

SALAD
OPTION
The vinaigrette

also partners well
with a salad of
beef, tomato,
ricotta and
MIDDLE EASTERN-INSPIRED 4 Woolworths free range eggs, green olives.
CHICKPEA FRITTER SALAD hard boiled, quartered
1 To make the slaw, combine
cabbage, carrot and onion in a bowl. VINAIGRETTE
Add kale and half the vinaigrette to Prep 5 mins | Makes ½ cup
¼ green cabbage, shredded slaw and toss to coat.
2 carrots, shredded 2 Cut lettuce into 4 wedges and Place ⅓ cup olive oil, 2 tbs lemon
½ small red onion, finely sliced place on plates. Arrange slaw, fritters juice and 1 tsp Woolworths authentic
80g kale, shredded and egg on plates, season and drizzle French Dijon mustard in a screw-top
1 quantity vinaigrette (see right) over remaining dressing. Serve. jar and shake until combined. Season.
¼ iceberg lettuce NUTRITION Per serve: 15g protein, 34g fat NUTRITION Per tbs: 0.5g protein, 13g fat
1 quantity chickpea fritters (6g sat fat), 26g carb, 8g sugars, 10g dietary (2g sat fat), 0.5g carb, 0.5g sugars, 0.5g
(see p67) fibre, 270mg sodium, 2020kJ (485 cals) dietary fibre, 25mg sodium, 485kJ (115 cals)
FRE0120p068 68 5/12/19 9:34 am

crafty combos
SPICED BEEF SALAD 1 quantity Vietnamese dressing VIETNAMESE DRESSING

Prep 10 mins | Cook 10 mins | Serves 4 (see right) Prep 5 mins | Makes 1 cup
1 quantity beef (see p66)
Combine ¼ cup fish sauce, ¼ cup
1 To make the slaw, combine cabbage, rice wine vinegar, 1 tbs white sugar,
1 cup shredded cabbage onion and half the carrot in a bowl. 1 crushed garlic clove, 1 chopped
½ red onion, finely sliced 2 Add rocket, capsicum, parsley and small red chilli, 2 tbs lime juice and
2 carrots, shredded remaining carrot to bowl with ¼ cup ¼ cup water in a screw-top jar. Shake
40g rocket dressing and toss to combine. well until sugar dissolves.
1 red capsicum, deseeded, sliced 3 Add beef to bowl and serve with NUTRITION Per tbs: 0.5g protein, 0.5g fat
2 tbs chopped continental parsley remaining dressing. (0.5g sat fat), 2g carb, 2g sugars, 0.5g dietary
NUTRITION Per serve: 30g protein, 7g fat fibre, 505mg sodium, 45kJ (10 cals)
SALAD
OPTION
Try this
Vietnamese
dressing with
a prawn, lettuce
and carrot salad.
FRE0120p069 69 5/12/19 9:34 am

PREPPING
TIP
Don’t have time to
spiralise zucchini? Pick
up a 250g packet of
Woolworths Simply
Steam zucchini
spaghetti.
SALAD
OPTION
Serve the green
goddess dressing
with a chargrilled
veg, green bean
and rocket salad.
GREEN GODDESS
DRESSING
CHICKEN ZOODLE SALAD 40g pitted green olives, sliced Prep 5 mins | Makes ¾ cup
Prep 10 mins | Cook 5 mins | Serves 4 1 quantity chicken (see p66)
Process ½ avocado, 1 chopped
1 quantity green goddess dressing 1 Spread a little dressing onto plates. spring onion, 1 tbs Woolworths
(see right) Top with rocket, zucchini, avocado, white wine vinegar, 1 tbs olive oil
120g baby rocket prosciutto, olives and chicken. and 2 tbs mayonnaise in a small
2 zucchini, spiralised Season with pepper. Serve. food processor until smooth.
½ avocado, deseeded, sliced NUTRITION Per serve: 19g protein, 19g fat NUTRITION Per tbs: 0.5g protein, 7g fat
6 slices prosciutto, grilled (4g sat fat), 4g carb, 1g sugars, 3g dietary (1g sat fat), 0.5g carb, 0.5g sugars, 1g dietary
fibre, 1170mg sodium, 1110kJ (265 cals) fibre, 20mg sodium, 260kJ (60 cals)
FRE0120p070 70 5/12/19 9:35 am

crafty combos
PRAWN & GREEN BEAN SALAD 1 To make the croutons, preheat YOGHURT DRESSING
Prep 10 mins | Cook 10 mins | Serves 4 oven to 200°C. Place bread on Prep 15 mins | Makes 1½ cups
baking tray and spray with oil.
Bake for 10 minutes or until crisp Whisk 1 cup Woolworths Greek-
and golden. Cool. style yoghurt, ⅓ cup lemon juice,
4 slices Woolworths sourdough 2 Meanwhile, blanch beans in 2 tsp olive oil and 1 crushed
bread, cubed boiling water for 1 minute, drain garlic clove together. Stir in 2 tbs
Woolworths extra virgin olive oil spray and cool in iced water. Drain well. chopped continental parsley,
150g green beans, halved lengthways 3 Arrange lettuce, beans, prawns 2 tbs chopped dill and 1 tbs
2 pk baby cos lettuce, leaves and croutons on plates. Drizzle chopped mint and season.
separated over dressing and crumble over NUTRITION Per tbs: 1g protein, 1g fat
600g cooked tiger prawns, peeled, ricotta. Season with pepper. Serve. (0.5g sat fat), 1g carb, 1g sugars, 0.5g dietary
deveined, tails intact (see p67) NUTRITION Per serve: 47g protein, 11g fat fibre, 15mg sodium, 80kJ (20 cals)
1 quantity yoghurt dressing (see right) (4g sat fat), 25g carb, 9g sugars, 6g dietary
80g ricotta fibre, 1065mg sodium, 1690kJ (405 cals)
W AT C H N O W
To master making
croutons, download
Fresh for free from the
SALAD App Store and Google Play.
OPTION
Match our yoghurt
dressing with
chicken, salad
leaves and onion.
FRE0120p071 71 5/12/19 9:35 am

crafty combos
SALAD
OPTION
Spice up this satay
dressing by adding
dried chilli flakes. Or
make it a gado gado
(Indonesian salad)
by adding slaw,
egg and capsicum.
SATAY DRESSING
Prep 15 mins | Makes ⅔ cup
CHARGRILLED VEG & ⅓ cup pumpkin and sunflower seeds,
FIRM TOFU SALAD toasted Combine ½ cup Woolworths
Prep 10 mins | Cook 10 mins | Serves 4 1 quantity satay dressing (see right) crunchy peanut butter, 3 tsp
Woolworths soy sauce, 2 tsp lime
1 Arrange chargrilled veg, tofu, tomato juice and 1 tsp sesame oil in a bowl.
and salad leaves on plates. Scatter Thin the dressing with a little
1 quantity chargrilled veg (see p67) over seeds and serve with dressing. coconut milk if required.
1 quantity firm tofu (see p66) NUTRITION Per serve: 23g protein, 36g fat NUTRITION Per serve: 4g protein, 10g fat
2 truss tomatoes, cut into wedges (6g sat fat), 29g carb, 18g sugars, 15g dietary (2g sat fat), 3g carb, 2g sugars, 1g dietary
100g salad leaves fibre, 500mg sodium, 2340kJ (560 cals) fibre, 220mg sodium, 515kJ (125 cals)
FRE0120p072 72 5/12/19 9:35 am

MORNING STARS
Take the time to prepare these satisfying
breakfasts that will put a spring in your step.
TIP
Simply serve with
milk or top with
Greek-style yoghurt
and your favourite
fresh fruit.
CRUNCH TIME
Baked to perfection, Dorset Cereals
Simply Nut Granola is jam-packed
with oats, almonds and hazelnuts.
Or if you’re in the mood for something
a little fruity, Berry Granola delivers
the unmistakable zingy sweetness
of raspberries and blackcurrants.
FRE0120p073 73 5/12/19 12:22 pm

STRAWBERRY MUFFINS 1 Preheat oven to 200°C. Grease a
WITH NUTELLA 12-hole medium muffin pan with oil
Prep 15 mins + cooling | Cook 20 mins or line with paper cases. Combine
Makes 12 flour, oats, cinnamon, sugar and
bicarbonate of soda in a large bowl.
olive oil cooking spray Hull and quarter three-quarters of the
2 cups self-raising flour strawberries. Stir into flour mixture.
¾ cup rolled oats 2 Whisk egg, milk and oil in a jug.
1 tsp ground cinnamon Pour into flour mixture and stir until
IN THE SUMMERTIME ⅔ cup firmly packed brown sugar just combined. Divide mixture evenly
Nutella tastes delicious spread on ½ tsp bicarbonate of soda among muffin holes and bake for
fresh bread, pancakes, croissants and
250g strawberries 20 minutes or until golden. Transfer
crumpets, and is perfect to dress up
muffins. Available in three new summer 1 free range egg to a wire rack to cool.
designs, reusable Nutella glass jars 200g ¾ cup milk 3 Place Nutella into a piping bag
are in stores now for a limited time. ½ cup sunflower oil fitted with a nozzle. Pipe onto muffins
1 cup Nutella, at room temperature and serve with remaining strawberries.
FRE0120p074 74 5/12/19 12:23 pm

L ay e r y o
ur ur day!
brea
kfa t t o yo
st i st ar
nag yle
lass for a cafe-st
GRANOLA, YOGHURT
& FRUIT CUPS
125g raspberries
2 nectarines, pitted, diced
2 cups Hubbards Raspberry,
Cranberry and Coconut Granola
2 cups vanilla yoghurt
1 tbs honey
1 Gently toss together raspberries

and nectarines in a bowl.
2 Divide half the granola between
4 glasses. Top each with ¼ cup
yoghurt and top with some of the
fruit. Repeat layering with remaining
granola and fruit. Drizzle over honey
and serve.
PICK OF THE BUNCH

Keep a selection of Hubbards Crispy Crunchy
Granola packs in your pantry and breakfast will
never be boring. A beautifully blended granola
with the perfect combination of oven-baked
crunchy goodness and fruit pieces – or if
you prefer, go for the fruit-free variety.
FRE0120p075 75 5/12/19 12:23 pm

WOW010123 2019-11-04T11:59:07+11:00
SUMMER IS SORTED
WITH DODONI
FETA AND HALLOUMI

WATERMELON SALAD BBQ SQUARES
BIG DAY OUT
Prepare our perfect picnic tucker, round up
the kids and make it a magical family outing.
SAVO U R TH E
SUMMER
Pack your food into
sealed containers
and, if it needs to be
kept cold, pack the
containers into a cooler
bag or esky with ice.
PHOTOGRAPHY: BRETT STEVENS STYLING: DAVID MORGAN RECIPES: BRONWEN WARDEN
onk yourself dow c!

P l n for a picni
FRE0120p077 77 5/12/19 9:28 am

pack a picnic
STORAGE
TIP
Although these
empanadas are best
eaten warm, they’re
also delicious cold.
To retain heat, wrap
them in foil.
BEEF & OLIVE

EMPANADAS WITH W AT C H N O W
CHILLI SALSA, P81 To learn how to make
pasties three ways,
download Fresh for free
from the App Store
and Google Play.
FRE0120p078 78 5/12/19 9:28 am

DOWNLOAD
THE FREE FRESH APP
for this recipe
A yummy treat to share with the family!
VEGAN STICKY DATE

BANANA MUFFINS
FRE0120p079 79 5/12/19 9:29 am

COOKING
TIP
For an extra-golden top
at the end of the cooking
ZUCCHINI SLICE time, change the oven
WITH MOZZARELLA setting to grill and grill
& SALAMI the zucchini slice for
2 minutes or until
golden.
FRE0120p080 80 5/12/19 9:29 am

pack a picnic
Our zucchini slice makes for a perfect portable picnic meal
BEEF & OLIVE EMPANADAS 3 Increase heat to high, add mince 1 cup self-raising flour
WITH CHILLI SALSA and cook for 5-6 minutes, breaking 6 Woolworths free range eggs,
Prep 30 mins + cooling | Cook 40 mins up with a wooden spoon. lightly whisked
Makes 24 4 Reduce heat to medium-high. 2 tbs olive oil
Stir in chipotle sauce, olives, spring 12 cherry tomatoes, halved
3 Woolworths free range eggs onion and 1 tbs oregano and cook green salad, to serve
40g butter for 2 minutes. Transfer mixture to
1 brown onion, finely chopped a bowl to cool for 15 minutes. 1 Preheat oven to 180°C. Line base
2 tsp sweet paprika Stir in chopped boiled egg. and sides of a 10-cup-capacity
2 tsp ground cumin 5 Cut 4 x 11cm rounds from each baking dish with baking paper.
500g beef mince sheet of pastry. Place 1½ tbs beef 2 Grate ½ cup mozzarella, combine
¼ cup chipotle sauce mixture in the middle of each round. with parmesan and set aside. Cut
¼ cup pitted Kalamata olives, sliced Bring pastry edges together to remaining mozzarella into 1cm cubes.
3 spring onions, thinly sliced enclose filling, crimping edges to 3 Combine the zucchini, salami,
¼ cup chopped oregano seal. Place on trays and brush with onion, chives and flour in a large bowl
6 frozen puff pastry sheets, just thawed whisked egg. Bake for 20 minutes and season with salt and pepper.
chilli salsa or until golden and crisp. 4 Whisk eggs and oil together. Pour
2 tbs Woolworths red wine vinegar 6 Meanwhile, to make the chilli salsa, over zucchini mixture, add cubed
⅓ cup extra virgin olive oil whisk vinegar, oil and salt and pepper mozzarella and mix well to combine.
2 garlic cloves, finely chopped in a bowl until emulsified. Add garlic, Transfer to dish. Arrange tomato,
1 long red chilli, finely chopped chilli, parsley and remaining oregano cut-side up, into mixture, and scatter
½ bunch continental parsley, and stir well to combine. Serve salsa over reserved cheese mixture.
finely chopped with empanadas. 5 Bake for 30-35 minutes or until
NUTRITION Per empanada: 8g protein, 15g puffed and golden. Serve warm or at
1 Preheat oven to 220°C. Line 2 baking fat (7g sat fat), 14g carb, 1g sugars, 2g dietary room temperature with a green salad.
trays with baking paper. Place 2 eggs fibre, 165mg sodium, 925kJ (220 cals) NUTRITION Per serve: 19g protein, 22g fat
in a saucepan of cold water, bring to (9g sat fat), 15g carb, 3g sugars, 2g dietary
the boil over medium-high heat and fibre, 635mg sodium, 1405kJ (335 cals)
cook for 5 minutes. Drain and cool ZUCCHINI SLICE WITH
in cold water to stop further cooking. MOZZARELLA & SALAMI
Whisk remaining egg and set aside. Prep 15 mins | Cook 35 mins | Serves 8
2 Melt butter in a large frying pan
over medium heat. Add brown onion 250g mozzarella
and cook for 5 minutes, stirring ½ cup finely grated parmesan
occasionally, or until softened. Add 4 zucchini, grated
paprika and cumin and season with 100g hot salami, chopped
salt and pepper. Cook for 1 minute 1 red onion, finely chopped
or until fragrant. ¼ cup chopped chives
FRE0120p081 81 5/12/19 9:29 am

WOW10001297 2019-11-04T09:37:16+11:00
New
19-POS-00186 Fresh Mag WW Jan Feb_Nourish.indd 1 1/11/19 3:44 pm

pack a picnic
eady in SAUSAGE & CAPSICUM cook for 8 minutes, stirring
3
RELISH ROLLS occasionally, or until vegetables are
r
Prep 15 mins | Cook 35 mins | Makes 12 softened. Add tomato, Vegemite,
sugar, vinegar and mustard. Bring
steps
2 tbs olive oil to a simmer and cook, uncovered,
1 large brown onion, thinly sliced for 10-15 minutes or until thickened.
1 large red capsicum, deseeded, diced Spoon relish into a sterilised jar and
250g cherry tomatoes, halved cool. Refrigerate until ready to use.
1 tsp Vegemite 2 Chargrill, barbecue or pan-fry
1½ tbs brown sugar sausages over medium heat for
1½ tbs Woolworths red wine vinegar 10-12 minutes, turning regularly, or
1 tbs Woolworths wholegrain mustard until cooked through. To keep warm,
12 beef sausages wrap in foil and place into a
12 fresh bread rolls heatproof container to transport.
120g baby rocket 3 To serve, split rolls and fill with
¼ cup chopped continental parsley rocket, relish, sausage and parsley.
NUTRITION Per roll: 17g protein, 23g fat
1 Heat oil in a saucepan over medium (10g sat fat), 41g carb, 7g sugars, 5g dietary
heat. Add onion and capsicum and fibre, 885mg sodium, 1860kJ (445 cals)
W AT C H N O W
To whip up a next-level
relish, download Fresh
for free from the App
FRE0120p083 83 5/12/19 9:29 am

pack a picnic
W AT C H N O W
To learn how to prepare
and style avocado like
a food stylist, download
Fresh for free from the
App Store and Google Play.
PREPPING
TIP
Make the ceviche the same
day you buy the fish so that
it’s at its best. The acidity

from the lime juice
basically ‘cooks’
the fish.
SNAPPER, QUINOA & 2 avocados, deseeded, flesh sliced bowl. Add snapper and stir to coat.
AVOCADO RICE PAPER ROLLS lengthways Cover and refrigerate for 30 minutes,
Prep 45 mins + chilling | Cook 15 mins 1 small red capsicum, deseeded, stirring twice, or until fish turns
Makes 12 finely sliced opaque (see Prepping tip). Drain.
3 Working with 1 rice paper sheet at
1 Bring ¾ cup water to the boil in a time, dip into a bowl of warm water
a small saucepan over high heat. until just softened. Place on a clean
½ cup Macro white quinoa, rinsed Stir in quinoa and return to the boil. board. Place lettuce, quinoa, fish,
1 bunch coriander Reduce heat to low, cover with a lid avocado, capsicum and reserved
⅓ cup lime juice and cook for 15 minutes. Remove coriander leaves across the centre of
1 long red chilli, finely chopped from heat and stand, covered, for the sheet. Roll up firmly, folding in the
½ small red onion, very thinly sliced 5 minutes. Fluff with a fork. Cool. sides as you go. Repeat with
300g skinless snapper fillets, 2 Meanwhile, pick leaves from remaining ingredients and serve.
thinly sliced coriander and set aside. Finely chop NUTRITION Per roll: 7g protein, 4g fat
12 x 21cm rice paper rounds stems and combine with lime juice, (1g sat fat), 31g carb, 2g sugars, 3g dietary
1 oakleaf lettuce chilli, onion and 1 tsp salt in a glass fibre, 335mg sodium, 840kJ (200 cals)
FRE0120p084 84 5/12/19 9:29 am

WOW10001374 2019-11-06T05:37:49+11:00
SATAY RICE PAPER ROLLS

WITH HOISIN SAUCE
New
½ cup Macro white quinoa, rinsed

12 x 21cm rice paper rounds
1 oakleaf lettuce
½ bunch mint, leaves picked
½ bunch Thai basil, leaves picked
50g snow pea shoots
2 Lebanese cucumbers, julienned
2 carrots, shredded
4 spring onions, thinly sliced into 8cm lengths
200g Macro honey soy tofu, cut into matchsticks
hoisin sauce
¼ cup hoisin sauce
1 tbs smooth peanut butter
2 tsp white vinegar
1 tbs chopped salted roasted peanuts
1 Bring ¾ cup water to the boil in a small saucepan

over high heat. Stir in quinoa and return to the boil.
Reduce heat to low, cover with a lid and cook for
15 minutes. Remove from heat and stand,
covered, for 5 minutes. Fluff with a fork. Cool.
2 Working with 1 rice paper sheet at a time, dip
into a bowl of warm water until just softened.
Place lettuce, mint and basil leaves, sprouts,
cucumber, carrot, onion, 1½ tbs cooled quinoa and
tofu across the centre of the sheet. Roll up firmly,
folding in the sides as you go. Repeat with
remaining ingredients.
3 To make the hoisin sauce, combine all the

ingredients and 2 tsp warm water in a small jar or
plastic container. Stir well until combined. Seal.
4 Serve rice paper rolls with hoisin sauce.
NUTRITION Per roll: 5g protein, 4g fat (1g sat fat), 36g carb,
7g sugars, 4g dietary fibre, 520mg sodium, 875kJ (210 cals)
STORAGE
TIP
To stop the rolls drying out,
place them in a baking
paper-lined plastic container
and top with a damp cloth.
Leave space between the
rolls so they don’t
stick together.
www.bfreefoods.com
PRODUCT SHOWN MAY NOT BE AVAILABLE IN ALL STORES
FRE0120p085 85 5/12/19 9:29 am

pack a picnic
LAMINGTONS Chia jam & cream

Ser ving suggestions Stir 2 cups frozen raspberries,
2 tbs white chia seeds, ½ tsp vanilla
Tiramisu extract , 2 tbs water and 1 finely
Combine 250g mascarpone cream, chopped small red chilli in a pan over
2 tbs Nutella spread and 3 tsp cooled medium heat until a jam forms.
coffee. Split a 6-pack of Woolworths Spread cream cheese and jam onto SERVING
lamingtons, spread with cream split lamingtons and sandwich. TIP
mixture and sandwich together. Banof fee For something elaborate,
Citrus surprise Spread 1 tbs caramel (Top‘n’Fill) onto make a lamington tower!
Pile them up, add fresh
Add 1 tsp orange zest, 1 tbs split lamingtons, top with 2 sliced
strawberries or raspberries
marmalade or lemon curd to 1 cup bananas and sandwich together. and serve with a bowl
thick yoghurt to taste. Pipe onto split of cream.
lamingtons and sandwich together.
W AT C H N O W
To learn how to fill lamingtons
like a stylist, download Fresh
for free from the App Store
and Google Play.
FRE0120p086 86 5/12/19 9:29 am

SMITHSWOW010690 2019-10-31T12:07:31+13:00
LU C K Y I N LOV E
Let someone know you love them this Valentine’s Day,
with beautiful blooms and indulgent chocolates.
FLOWERS
Make your
Valentine’s Day gift
count this year, with
a fresh bouquet
of flowers from
Woolworths.
SWEET
LOVE
The irresistible Ferrero
Collection has all your
loved one’s favourites for
those magical moments,
including coconut Raffaello,
smooth dark Rondnoir
and the iconic
Rocher.
FRE0120p089 89 5/12/19 12:23 pm

WOW10001198 2019-10-25T09:38:12+11:00
BLANCH IT
Blanch vegetables
before freezing them,
to retain their colour
and speed up cooking.
PREP
& BULK BUY
FREEZE
Stocking up on
your favourite
berries when
action plan
they’re in season
and freezing them
means you’ll never
be caught short.
If you prepare food ahead of time and treat

your freezer as your new kitchen helper,
you really can chill out. Here’s how!
STYLING: JENNIFER TOLHURST & DAVID MORGAN RECIPES: CHRISTINE SHEPPARD
Keep parcels as
thin and flat as
possible. This will
reduce thawing time L I N E U P
and also maximise Freeze berries
freezer space in a single layer
PHOTOGRAPHY: CRAIG WALL & JEREMY SIMONS
on a baking tray, so
they remain separate.
Once frozen, they
can be transferred
to a container or
snap-lock bag so they
won’t clump together. W AT C H N O W
To learn how to chop up
vegies, download Fresh
for free from the App
FRE0120p091 91 5/12/19 9:24 am

prep ahead
CARAMELISED ONION
To prepare caramelised onion for
freezing, slice 4 large brown onions.
Heat 40g butter and 2 tbs olive oil in
a large frying pan over medium-low
heat. Add onion and stir to coat with
butter mixture. Cook for 40 minutes,
stirring every 10 minutes, or until
onion is a rich golden-brown colour.
Add 2 tbs balsamic vinegar and stir
well to dissolve any sediment on base
of pan. Cool. To freeze, place mixture
into an ice-cube tray and, when
frozen, transfer to a snap-lock bag or
container. Freeze for 3 months.
ROAST RED CAPSICUM

To prepare red capsicum for freezing,
preheat grill on high. Halve and
deseed 8 red capsicums. Place,
FREEZER DOs skin-side up, on a baking paper-lined
Make a big batch of
caramelised onion
baking tray. Grill for 5 minutes, then
and roasted red continue cooking, checking often,
capsicum and freeze until the skin blisters and blackens.
it in small portions. Remove from grill and cover loosely
Add them to burritos, with foil. Set aside to steam for
pizzas, soups or
pastas. See Chicken
5 minutes or until cool enough to
Burrito Tips. handle (the skins should slide off).
Freeze when cool – the capsicum can
be frozen in snap-lock bags or a
container, with the layers separated
by baking paper for easy access.
CHICKEN BURRITO TIPS

Wrap these filled, cooked chicken
burritos in foil, then label and
freeze them for 2-3 months.
To reheat, remove the foil, wrap in

a damp paper towel and microwave
for 2-3 minutes. You could also leave
them wrapped in foil and heat in
a sandwich press for 5 minutes or
until heated through. Alternatively,
heat in an oven for 15 minutes.
Thaw burritos overnight in the fridge,

to speed up the reheating.
Freeze spiced raw or cooked

chicken in a snap-lock bag, then
label and freeze for 2-3 months.
The completed burrito filling
mixture can be frozen in
a snap-lock bag for 2 months.
FRE0120p092 92 5/12/19 9:25 am

STORAGE
TIP
The best freezer
temperature? Aim for Our BBQ Rubs are
Next
-18°C. A freezer is also
more efficient when
it’s fuller rather than
half-empty.
level
CHICKEN BURRITOS
Prep 20 mins + cooling | Cook 15 mins | Makes 6
500g chicken breast fillets, cut into strips
BBQ
1 tbs Woolworths smoked paprika
1 tsp ground cumin
1 tsp ground coriander
1 tbs olive oil
400g can no added salt black beans, rinsed, drained
125g can corn kernels, drained
1½ cups cold cooked white
¼ cup chopped coriander
6-pack Woolworths jumbo tortillas
1½ cups grated tasty cheese
½ cup caramelised onion
1 roasted red capsicum, sliced
1 Combine chicken, spices and oil in a bowl.

Cook chicken in a large non-stick frying pan
over medium-high heat for 8 minutes, turning
often, or until golden and cooked through.
Transfer to a clean bowl to cool.
2 Add beans, corn, rice and coriander to chicken
and stir to combine. Warm tortillas in microwave
as per packet instructions. Place one on a board
and top with 1⁄6 cup chicken mixture, ¼ cup cheese,
and some of the onion and capsicum strips. Fold
in sides of burrito and roll up to enclose. Repeat
with remaining ingredients.
3 To freeze, wrap tightly in foil, label and freeze.
Thaw overnight in fridge before cooking. To heat
frozen burritos, remove foil and wrap loosely in
damp paper towel. Microwave for 2-3 minutes
or until heated through.
NUTRITION Per burrito: 37g protein, 22g fat (11g sat fat),
68g carb, 7g sugars, 7g dietary fibre, 845mg sodium,
2655kJ (635 cals)
FRE0120p093 93 5/12/19 9:25 am

WOW10001132 2019-10-31T13:26:24+11:00
prep ahead
PAI R I N G
TIP
These more-ish bites
are ideal for emergency
entertaining or as a handy
snack. You could also
serve them with salsa
or mayonnaise.
FISH & VEGIE BITES 2 tbs vegetable oil 4 Heat oil in a frying pan over
Prep 15 mins + chilling | Cook 30 mins lettuce leaves, lemon wedges, tartare medium-high heat. Add spoonfuls of
Makes 20 sauce and tomato sauce, to serve mixture to pan and cook, in batches,
for 2-3 minutes on each side or until
1 Place sweet potato into a saucepan golden. Drain. Serve with lettuce,
and cover with cold water. Bring to lemon wedges and sauces.
500g sweet potatoes, cut into the boil over high heat, and cook for 5 To freeze uncooked mixture, place
3cm cubes 15 minutes or until just tender. into a snap-lock bag and flatten. Seal,
100g broccoli, chopped into Transfer to a bowl and roughly mash. label and freeze for 2 months. To freeze
small florets 2 Place same saucepan over high cooked bites, cool and freeze on a flat
½ cup frozen peas, thawed heat, add broccoli and cook for tray until firm. Transfer to containers.
300g fresh salmon, chopped 2 minutes. Drain. 6 To reheat cooked bites, microwave
½ lemon, zested 3 Add broccoli, peas, salmon, zest, for 3 minutes or until heated through.
2 tbs chopped continental parsley parsley, egg and flour to sweet potato. NUTRITION Per bite: 5g protein, 6g fat
1 Woolworths free range egg, whisked Stir to combine. Chill, covered, until (1g sat fat), 6g carb, 3g sugars, 1g dietary
2 tbs Macro organic plain flour ready to use. fibre, 65mg sodium, 435kJ (105 cals)
FRE0120p095 95 5/12/19 9:25 am

prep ahead
FREEZER DOs
Place uncooked
meatballs in a single
layer on baking paper
and freeze. Once
frozen, place in a
container and freeze
for up to 3 months.
Thaw overnight in the
fridge before cooking.
A lw
ay
s la
be
d
la
da
n
te
f ro
zen
f ood
!
FRE0120p096 96 5/12/19 9:25 am

WOW10001029 2019-11-07T09:56:13+11:00
MOROCCAN MEATBALLS
Prep 20 mins + freezing | Cook 50 mins | Serves 6
1 tbs olive oil

1 red onion, finely chopped
2 garlic cloves, crushed
2 tsp ground cumin
2 tsp ground coriander
1 tsp Woolworths ground allspice
¼ cup chopped coriander
2 tbs chopped mint
1 lemon, zested
1kg lamb mince
⅓ cup fresh breadcrumbs
1 Woolworths free range egg, lightly whisked
olive oil cooking spray
680g jar tomato passata
cooked couscous, to serve
yoghurt sauce
1 Lebanese cucumber, diced
1 cup low-fat Greek-style yoghurt
2 tbs lemon juice
1 tbs chopped mint, plus extra sprigs to serve
1 Heat oil in a frying pan over medium heat. Add

onion, garlic and spices and stir for 3 minutes or
until softened. Transfer to a bowl and cool.
2 Meanwhile, preheat oven to 180°C. Line a
shallow baking pan with baking paper.
3 Add herbs, zest, mince, breadcrumbs and egg to
onion mixture. Season and mix together well using
your hands. Shape into walnut-sized balls. Arrange
in a single layer in pan. Spray with oil. Bake for
20 minutes or until browned. Drain off any excess
oil and cool to room temperature.
4 To freeze cooked meatballs, place in a single
layer on a baking paper-lined tray and freeze until
firm. Transfer to a container, seal, label and freeze
for up to 3 months.
5 To reheat cooked meatballs, add passata to
a large frying pan and bring to the boil over
medium-high heat. Add meatballs and reduce
heat to medium. Simmer for 25 minutes or until
meatballs are heated through.
6 Meanwhile, to make the yoghurt sauce, combine
all the ingredients in a bowl.
7 Serve meatballs with couscous, yoghurt sauce and
extra mint.
NUTRITION Per serve: 43g protein, 19g fat (6g sat fat),
1910kJ (455 cals)
FRE0120p097 97 5/12/19 9:25 am

prep ahead
FREEZER DOs
To freeze this pork dish,
place uncooked pork and
sauce in a container or
snap-lock bag, removing
as much air as possible.
Seal, label and freeze for
3 months. Thaw overnight
in the fridge before cooking.
For the sesame seeds, toast
1 cup sesame seeds until
golden. Freeze in a sealed
container for 6 months.
*MAY NOT BE AVAILABLE IN ALL STORES
FRE0120p098 98 5/12/19 9:25 am

amoy-wws.pdf 1 2019/11/6 11:27 AM
PORK & VEG STIR-FRY

½ cup reduced-salt soy sauce*

2 tbs Woolworths pure honey
1 tbs cornflour
2 tsp sesame oil
2cm-piece ginger, grated
½ tsp dried chilli flakes
400g pork stir-fry strips
1 head broccoli, cut into florets
2 carrots, peeled, sliced
1 red capsicum, deseeded, sliced
125g snow peas, trimmed
1 tbs Woolworths peanut oil
cooked thin hokkien noodles, to serve
1 tbs sesame seeds, toasted
2 spring onions, sliced
1 Combine soy, honey, cornflour, sesame oil, ginger

and chilli in a bowl. Add pork strips and toss to coat. C
2 Heat a wok over high heat. Add peanut oil and

pork, reserving the sauce, and cook for 4 minutes
M
or until golden. Add the vegetables (or frozen Y
blanched vegetables, see Blanch it, p91) to the pan, CM
tossing often, for 3-4 minutes or until just tender. MY
Add reserved sauce and cook until sauce thickens.

3 Serve stir-fry with noodles and scatter over
CY
sesame seeds and spring onion. CMY
NUTRITION Per serve: 36g protein, 13g fat (3g sat fat), K

1990kJ (475 cals)
*MAY NOT BE AVAILABLE IN ALL STORES
FRE0120p099 99 5/12/19 9:25 am

prep ahead
FREEZER DOs
Keeping nuts in the
freezer can prevent
them turning rancid.
SERVING ALWAYS CHECK LABELS AS INGREDIENTS DIFFER FROM BRAND TO BRAND.
TIP
The nut mixture is also
good for sprinkling over
fruit and yoghurt. Keep
it in a snap-lock bag in
the freezer for
3 months.
FRE0120p100 100 5/12/19 9:25 am

WOW10001008 2019-11-07T09:59:16+11:00
EASY ENERGY BALLS

Prep 10 mins + freezing | Cook 5 mins | Makes 20
1 cup rolled oats

½ cup natural almonds
½ cup chopped cashews
16 whole pitted dates
4 tbs Macro organic coconut oil
2 tbs toasted coconut
2 tsp vanilla extract
1⅓ cup dark chocolate bits
⅔ cup Woolworths smooth peanut butter
1 Place all the ingredients, except chocolate

bits and peanut butter, in a food processor and
process until finely chopped and clumping
together. Transfer to a bowl. Roll tablespoons
of mixture into balls and freeze for 30 minutes.
2 Meanwhile, place chocolate bits and peanut
butter in a microwave-safe bowl. Microwave
on low in 30-second bursts for 1-2 minutes
or until melted and smooth. Dip balls into
chocolate mixture to half-cover. Store in the
freezer for 2-3 months.
NUTRITION Per ball: 5g protein, 17g fat (9g sat fat),
980kJ (235 cals)
FREEZER DON’Ts
Don’t freeze vegetables or salad items with
a high water content, such as cucumber, raw
mushrooms and celery. If you do, they’ll
become mushy once thawed.

Don’t freeze meat in supermarket trays!

They allow air to penetrate the wrapping
and will cause freezer burn. Remove all
packaging and repack.
Don’t pack and freeze hot food. It could raise

the temperature in the freezer and cause
surrounding frozen items to partially thaw,
which could alter their taste. Allow hot food
to cool to room temperature before freezing.
Don’t refreeze thawed food. But you can

freeze cooked food made from previously
frozen raw food – for example, cooked
lasagne made from thawed mince meat.
Don’t freeze food which has a stuffing,

such as chicken or turkey.
FRE0120p101 101 5/12/19 9:25 am

TOP NOTCH
Start your day on a high note with this
breakfast board of champions.
TIP
For crispy bacon,
place bacon into
a cold pan and cook
over medium
heat as desired.
VERY DELI-CIOUS
You don’t have to search high and low for a breakfast solution. You’ll find
superior quality bacon on offer at the Woolworths Deli Counter to add
to your breakfast board. Because bacon this good is made for sharing!
FRE0120p103 103 5/12/19 12:23 pm

fresh reader
W
INNER
fresh
reader
recipe
cook & win!
Share your recipes with us or ask us your cooking
queries and you could win some great prizes.
BAKED LEMON CHEESECAKE

Prep 20 mins + cooling + chilling
Cook 1 hr 10 mins | Serves 8
300g milk powder

200g butter, melted
500g cream cheese, softened
¼ cup Woolworths pure honey
4 Woolworths free range eggs
2 Woolworths free range egg yolks
PHOTOGRAPHY: CRAIG WALL STYLING: JENNIFER TOLHURST. WHILE EVERY CARE HAS BEEN TAKEN TO ENSURE THIS
3 lemons, 1 zested, 2 juiced
RECIPE IS VEGETARIAN AND GLUTEN-FREE, ALWAYS CHECK LABELS AS INGREDIENTS DIFFER FROM BRAND TO BRAND.
1 Preheat oven to 180°C. Grease and
line a 20cm springform cake pan.
2 Place milk powder into a food
processor and, with the motor
running, add butter and process
until combined. Press mixture
over base and sides of pan and
place onto a baking tray. Bake for
20 minutes or until crust is golden.
3 Process cream cheese in food
processor until smooth. Add honey
and, with the motor running, add
eggs and then egg yolks, one at
a time, until well combined, scraping
the sides of the bowl every now
and again. Add zest and lemon
juice and process until smooth.
4 Pour mixture over base and bake
for 50 minutes (the cheesecake will
still have a slight wobble).
5 Turn off oven and prop door ajar.
Cool for 15 minutes. Remove from
oven and cool for 30 minutes then
refrigerate overnight.
DIANE WINS A $50 GIFT CARD!
(35g sat fat), 26g carb, 26g sugars, 0.5g dietary Develop your own recipe and send it to
fibre, 545mg sodium, 2780kJ (665 cals) woolworths.com.au/freshmagcompetitions
FRE0120p104 104 4/12/19 4:17 pm

WOW10001230 2019-10-31T14:53:32+11:00
L E T TE R of t h e M O NT H
WINNER
So many recipes online are American or British. How do
I convert weights and volumes to what we use in Australia?
Kathleen, Vic
Australia uses standard cups and measuring spoons:

1 cup = 250ml ½ cup = 125ml
⅓ cup = 80ml ¼ cup = 60ml
1 tbs = 20ml or 4 tsp 1 tsp = 5ml
(UK, US and NZ tbs are only ½ tsp = 2.5ml
15ml so add 1 tsp extra) ¼ tsp = 1.25ml
ingredient 1 cup ½ cup ⅓ cup ¼ cup

butter 250g 125g 80g 60g
(8oz) (4oz) (2½oz) (2oz)
coconut, 85g 45g 35g 20g
desiccated (2¾oz) (1½oz) (1oz) (½oz)
flour, plain/ 150g 75g 50g 40g
self-raising (4¾oz) (2½oz) (1½oz) (1½oz)
sugar, brown, 160g 80g 60g 45g
lightly packed (5oz) (2½oz) (2oz) (1½oz)
sugar, brown, 200g 100g 70g 55g
firmly packed (6½oz) (3oz) (2¼oz) (1¾oz)
sugar, caster 220g 115g 80g 60g
(7oz) (3¾oz) (2½oz) (2oz)
PHOTOGRAPHY: CRAIG WALL STYLING: JENNIFER TOLHURST. WHILE EVERY CARE HAS BEEN TAKEN TO ENSURE THIS
RECIPE IS VEGETARIAN AND GLUTEN-FREE, ALWAYS CHECK LABELS AS INGREDIENTS DIFFER FROM BRAND TO BRAND.
sugar, icing 150g 80g 60g 45g

(4¾oz) (2½oz) (2oz) (1½oz)
oven temperatures
celcius fan forced fahrenheit gas
°C °C °F
120° 100° 250° 1 very slow
150° 130° 300° 2 slow
160° 140° 325° 3 moderately slow
180° 160° 350° 4 moderate
190° 170° 375° 5 moderately hot
200° 180° 400° 6 hot
230° 210° 450° 7 very hot
250° 230° 500° 9 very hot
KATHLEEN WINS
a signed copy of
Jamie Oliver’s
5 Ingredients (Penguin,
$55). Congratulations!
write to us at fresh
Send your questions to Christine, Food Editor, at
woolworths.com.au/freshmagcompetitions
FRE0120p105 105 4/12/19 4:17 pm

LockGuard_FreshMagazine_FP_AD_Jan2020_v2_PRESSREADY.pdf 1 30/9/19 10:47 am
LOCKED
OUT
AGAIN?
Life is too busy for inconveniences.
A LOCKGUARD KEY SAFE provides
you with safe and secure access
24/7. Simply choose your own
personalised combination and place
your spare keys inside. You will never
be locked out again!
Find me in the hardware aisle

recipe index
starters, sides & extras meat-free
Apple & date spread Cheese & salad roll* 54
stack 58 Plums, leafy greens & Persian
Beef & olive empanadas feta salad* 12
with chilli salsa 81 Ricotta pancakes with
HEALTH & NUTRITION
Cheesy strawbs 60 grilled plums* 14
Choc hummus with
vegetarian
grapes 54
Corn cobbettes 54 vegetarian Contains no ingredients that
Crispy carrot ribbons 60 BBQ satay tofu skewers with are derived from animals, except
Green goddess dressing 70 Thai salad 21 for milk and milk products,
Salsa with crackers 58 Chargrilled veg & firm tofu honey and eggs.
Satay dressing 72 salad 72
Satay rice paper rolls with Corn frittata with black bean low fat
hoisin sauce 85 salsa 30 No more than 3g of total fat
Snapper, quinoa & avocado Egg muffin 56 per 100g of the recipe.
rice paper rolls 84 Middle Eastern-inspired
Toastie tower 40 chickpea salad 68
gluten free
Veg sushi 56 Vegan chickpea burgers 36
Vietnamese dressing 69 Contains no wheat, rye, barley
Vinaigrette 68 or oats, or foods derived from
Watermelon with yoghurt 56 seafood these. Processed products may,
Yoghurt dressing 71 Fish & vegie bites 95 in some instances, have gluten-
WHILE EVERY CARE HAS BEEN TAKEN TO ENSURE THESE RECIPES ARE GLUTEN-FREE AND
VEGETARIAN, ALWAYS CHECK LABELS AS INGREDIENTS DIFFER FROM BRAND TO BRAND.
Zucchini slice with mozzarella Prawn & green bean salad 71 free and gluten-containing
& salami 81 Salmon & sesame poke salad cups 35 versions so it’s important to
Thai watermelon & prawn always check labels and verify
fried rice 30 ingredients without gluten.
meat Tuna pasta salad 58
BBQ glazed pork steaks with low salt
corn & kaleslaw 23 Contains no more than 120mg
BBQ lamb souvlaki wraps sweets & baking of sodium in 100g or 100ml
with tabbouleh 24 Baked lemon cheesecake 104 of the recipe.
BBQ steak, nectarine & Banana & green muffins 60
asparagus salad 19 Banoffee lamingtons 86 cost per serve
Eggplant rigatoni with bocconcini 30 Beet brownie 54 This is calculated in Weeknight
Moroccan meatballs 97 Blueberry bliss balls 56 Dinners by dividing the cost of
Pork & veg stir-fry 99 Chia jam & cream lamingtons 86 the ingredient by the number
Sausage & capsicum relish rolls 83 Citrus surprise lamingtons 86 of serves, and is correct at the
Spiced beef salad 69 Easy energy balls 101 time of printing.
Sticky Asian pork with plums 12 Jamie’s avocado ice-cream 46
Jamie’s stone fruit crumble 45 * Suitable for lacto-ovo vegetarians.
Jamie’s vanilla cheesecake 47 Some of these recipes include cheese,
poultry Orange cornflake cookies 58 which may contain animal rennet.
Ingredients vary between brands
Chicken & rice cups 60 Plum yoghurt iceblocks 12
so always check the label.
Chicken burritos 93 Tiramisu lamingtons 86
Chicken zoodle salad 70 Vegan sticky date banana
Honey lemon chicken with bok muffins (see Fresh app) 79
choy slaw (see Fresh app) 31
Tandoori chicken salad with
mint dressing 33
FRE0120p107 107 4/12/19 4:07 pm

BACK TO SCHOOL
FRA_07930_WOW10001162 Snackbrands Jumpys Fresh Mag_V2.indd 1 6/11/19 4:39 pm

LITTLE MOMENTS
When life gets busy, it pays to have certified organic
grab-and-go meal options to keep those little tummies satisfied.
Apple & Mango

Yoghurt with DHA
Pear &
Peach
Yoghurt
with DHA
Banana &
Strawberry
Yoghurt with DHA
BABY STEPS
With the natural sweetness of certified
organic fruit mixed with Greek-style yoghurt,
Bellamy’s Organic yoghurt pouches are
a convenient snack for baby that doesn’t
need refrigeration. A source of calcium and
a good source of omega-3 DHA, they can
be enjoyed from six months of age.
FRE0120p109 109 5/12/19 12:22 pm

Top 5 must-haves for
a fresh and clean
home this summer.
3
1
4.34 star rating

out of 137 Bunch reviews
2 4
4.34 star rating

4.32 star rating

Bring on a summer clean with these top-rated,

super-loved cleaning products, perfect for keeping
you and your home feeling oh so fresh!
1. Shine Bamboo Wipes Pk 30 4. Clean Laundry Liquid
It’s never been easier to keep your home surfaces clean Oriental Kiss 2 Litre
and fresh. These all-purpose wipes are perfect for With Active Power including Enzymes for 5
freshening your family home this summer. greater cleaning power, this popular laundry
2. Clean Boost Triple Enzyme liquid delivers a brilliant clean for whites and
Power Soaker 1 kg colours every time. Plus, it has a lovely
Our customers love this soaker specifically designed exotic and floral scent.
4.34 star rating
to whiten and brighten your whites. So you’ll feel 5. Shine Pro 18 In 1 out of 137 Bunch reviews
fresh and crisp throughout the summer. Dishwashing Pods Pk 20
3. Soften Concentrated Fabric Softener These first to market dishwashing pods offer
Ocean Fresh 1 Litre a superior clean every time. They’re super
This soft yet powerful fabric softener leaves your powerful with over 18 benefits all in 1 tablet.
clothes feeling super soft and comfortable in the
warmer weather. Plus, it reduces static cling and
makes ironing easier.
Star ratings are from bunch.woolworths.com.au Reviews posted from 13/7/18 to 15/10/19
34749_FreshMag_Cleaning_206x275_R.indd 1 14/11/19 3:44 pm

fresh BITES
Find the latest Woolworths news, including new products and handy food tips.
Paul, head of produce at

Woolworths, highlights this
season’s finest fruit and veg
Grapes are perfect
for a summer snack
hi gh i n s e a s o n go i ng ou t of seaso n
grapes apricots
Enjoy grapes in all Pick up some
their various colours. apricots before they’re
White and red are in gone and make them
abundance, and black the star of your next
grapes are prolific cheese board. You
around February. Store can ripen apricots in
them unwashed, in the a paper bag at room
fridge, for 1-2 weeks. temperature for
For a cool kids’ snack 2-3 days, then store
using grapes, see p54. them in the fridge
for up to one week.
GO
ONLINE
in store now To discover more
nectarines about this delicious
produce, and for
Not just a sorbet’s recipe ideas such
best friend, delicious nectarine as these, download
news bites our free Fresh app.
nectarines can be
Grape & goat’s
used in savoury Did you know that cheese focaccia
dishes, too – think nectarines are part rolls
chicken or white fish. of the Rosaceae Roast pork with
family of roses? Or caramelised
They’ll stay crisper for that they’re related nectarines
longer if kept in the to peaches? Or that Apricot baklava
fridge – up to a week. the name means strudel
For a recipe using ‘sweet as nectar’? + more
nectarines, see p19. You do now!
FRE0120p111 111 4/12/19 4:06 pm

fresh bites
HEALTHY FOOD GUIDE

WIN NE RS
Lovin’ local
You’re not the only fans of the Winner in the Best allergy-friendly
Woolworths Macro range or the snack category, and Woolworths
Woolworths Discovery Garden. Discovery Garden is the Winner
A panel of dietitians declared the of the 2019 Healthy Food Guide
same at the 2019 Healthy Food Award Supermarket Innovation
Guide Awards. Macro Falafel Award. To find out more and which
Mix is the Winner in the Best other Woolworths and Macro
vegetarian food category, Macro products were named finalists,
Spicy Seaweed Grain Bites is the visit healthyfoodguide.com.au.
DIARY
let’s do lunch ! NOTES
Westmont Jan/Feb
Pickles 18/01
GREAT
F
AUSTRALIAN
ounded by Sydney-based BEER FESTIVAL
best mates Joel Mevissen GEELONG
and Calvin Lidden, (GEELONG, VIC)
Westmont Pickles* combines
exciting new agricultural methods 31/01
with old-school pickling techniques FESTIVALE
to deliver a selection of pickle (LAUNCESTON,
TAS)
products specially crafted (in their
Make lunch fun with these funky Décor drink
pickle warehouse by the beach)
for the Australian palate. Using
bottles and Smash lunch boxes. The variety of
bright designs cater for all age groups. Get them
07/02
SUNSET WINE &
100 per cent Aussie produce, Joel
at Woolworths now before stock runs out. BREWS (PERTH, WA)
and Calvin are passionate about
*AVAILABLE IN LIMITED NSW STORES ONLY
working closely with local farmers

and supporting local businesses. 14/02
DID
Australian-made and owned, If you’re planning VALENTINE’S DAY
a barbecue for Australia (AUSTRALIA-WIDE)
Westmont products – such as the
popular Beer Pickle (above) – are Day, join the club.
28/02
YOU
picked, packed and pickled right According to Roy Morgan
Research, nearly six million ENLIGHTEN
here, bringing you the biggest
know?
FESTIVAL
crunch down under. Aussie households
(CANBERRA, ACT)
(or 63.7 per cent of total
households) own a barbie!
FRE0120p112 112 4/12/19 4:06 pm

31676_NAW_MultiProb 2019-10-11T14:24:35+11:00
Multi + Probiotic in one

Multivitamin Probiotic
To help support To help support
vitality, energy healthy digestion
production and and immune
general health. system health.
Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional.
Vitamin and mineral supplements can only be of assistance if dietary intake is inadequate. CHC73206-0718
Get your
Magnesium + Calcium
in one tablet!
Supports strong muscles and bones
With added Vitamin D3 to help calcium absorption
With added Vitamin K2 to help calcium placement in bones
Always read the label. Use only as directed. Vitamin/mineral supplements can only be of assistance if the dietary
vitamin/mineral intake is inadequate. Not available in all stores. CHC73243-0818
GRAB A BITE
Sweet and savoury goodies that are just right
for snacking morning, noon and night.
On the grapevine
Midnight Beauty® Black seedless grapes
are naturally sweet and ideal for a quick and
delicious fresh snack. Keep them in the fridge
for a cool treat on those hot summer days.
Little fingers
Worry-free, stress-free and time-saving kids
snacks! Health Lab Kids Bites contain no
added sugar, nothing artificial and real fruit.
We just get it.
Pack a snack
Good-to-go wholegrain Table
of Plenty Mini Rice Cakes are
free from gluten and palm oil,
and coated in berry yoghurt.
Take a pack along with you
when you’re out and about.
Calling all salted

caramel fans!
Send your tastebuds on an
adventure with the creamy
indulgence of Pana Organic
Salted Caramel. A yummy
gluten- and dairy-free treat!
On the up and up
Munch on For a quick fix, simply add
Big on flavour and crunch, Mamee boiling water to Upbeat Thai
Monster Rice Sticks, available in Curry Lentils and stir. Wait
Chicken and Cheese flavours, are five minutes and it’s ready
ready and waiting when you need to eat. It’s gluten-free and
a snack. Perfect for lunch boxes. suitable for vegetarians.
FRE0120p114 114 5/12/19 12:22 pm

Bringing
the taste of the
world home
Now you can pick up dishes from around the world Ð from Woolworths.
Inspired by top restaurants and created by chefs, our Global Flavours
range deliver delicious, authentic meals to share in only five minutes.
Summer
BBQs.
Prepped
by us.
Cooked
by you.
With the Woolworths COOK range,
we’ve done all the hard work for you
so all you have to do is cook.
Authentic, flavoursome and easy,
look for Woolworths COOK – and
spend less time in the kitchen
and more time enjoying summer.
Ó This was so yummy!

Definitely will be
getting this again.
So easy to cook
and so tasty.
Ð Biancalee26 Ó
4.74 average rating, from 527 ratings
WOOLWORTHS COOK BONELESS
Source: bunch.woolworths.com.au average ratings based on
527 customer
reviewreviews
postedposted
21/7/19.between 3/7/19 and 17/10/19.
BUTTERFLIED CHICKEN
Quoted GREEK STYLE LEMON & HERB

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FRE0120p001 1 5/12/19 10:19 am

Production Manager DOWNLOAD You can source

FRE0120p003 3 9/12/19 11:17 am

BIGGER BETTER VALUE *

9 seasonal picks 43 healthier easier 53 school rules!

jan/feb HAPPY NEW DECADE!

6 a fresh start 65 mix & match salads

9 seasonal picks 77 big day out

17 dinner made easy 91 prep & freeze action plan

27 weeknight dinners 104 fresh reader

40 pack hacks 107 recipe index

fresh Jan/Feb 2020 5

FRE0120p005 5 5/12/19 10:11 am

FRE0120p006 6 5/12/19 10:07 am

fresh Jan/Feb 2020 7

FRE0120p007 7 5/12/19 10:08 am

GRAB A BUNCH OF SEEDLESS s !

Add chilli or five spice

fresh Jan/Feb 2020 9

FRE0120p009 9 5/12/19 10:04 am

FRE0120p010 10 5/12/19 10:04 am

FRE0120p011 11 5/12/19 10:04 am

3 Turn pork over, re-cover and bake PLUMS, LEAFY GREENS

GLUTEN-FREE, ALWAYS CHECK LABELS AS INGREDIENTS DIFFER FROM BRAND TO BRAND.

FRE0120p012 12 5/12/19 10:05 am

fresh Jan/Feb 2020

FRE0120p014 14 5/12/19 10:05 am

Products shown may not be available at all stores

Heat oil in a non-stick pan and add

Finish each bowl with 3 roasted

PROUDLY FUELLING THE HOBART HURRICANES THROUGHOUT THE BBL SEASON

BBQ steak, nectarine

BBQ pork steaks BBQ lamb souvlaki

For other quick and easy recipes, visit woolworths.com.au/dinnermadeeasy

fresh Jan/Feb 2020 17

FRE0120p017 17 5/12/19 10:03 am

BBQ STEAK, NECTARINE

400g pkt Woolworths

270g Woolworths creamy

fresh Jan/Feb 2020 19

FRE0120p019 19 5/12/19 10:03 am

FULL OF THE GOOD STUFF

NO ARTIFICIAL COLOURS, FLAVOURS OR PRESERVATIVES

@australiasown Discover us in the Long Life Milk Aisle australiasownfoods.com.au

BBQ SATAY TOFU SKEWERS

2 x 200g pkts Macro satay

2 red capsicums, deseeded,

2 zucchini, halved lengthways,

fresh Jan/Feb 2020 21

FRE0120p021 21 5/12/19 10:03 am

BBQ PORK STEAKS WITH

2 x 250g pkts Woolworths

425g pkt corn cobbettes

fresh Jan/Feb 2020 23

FRE0120p023 23 5/12/19 10:03 am

BBQ LAMB SOUVLAKI WRAPS

500g pkt Woolworths Cook

350g tub Woolworths

FRE0120p024 24 5/12/19 10:03 am

fresh Jan/Feb 2020 27

FRE0120p027 27 5/12/19 9:52 am

FRE0120p028 28 5/12/19 9:52 am

Find our BITES+BARS in the health food aisle