Together let’s go

to give a healthy dose

of happiness to sick kids

Join the Sugar Free Me Join the challenge at

sugarfreeme.org.au
challenge 2019
Send sugar packing and enjoy a healthy boost to
Kick sugar for 30 days
your everyday!
This November, over 43,000 kids will be admitted to Fundraise for sick kids!
hospitals across Australia. By signing up to this
30-day challenge and giving sugar a break, you’ll be
kick-starting some healthy eating habits and fundraising
to help bring a dose of happiness to sick kids.
Join over 2,000 challengers from across Australia
and help raise vital funds for sick kids in hospital.

Join the challenge today at

sugarfreeme.org.au

1-30 Nov 2019

 ZUCCHINI
SLICE GETS A
MAKEOVER

37
Shortcut
RECIPES

p58 p22 p56

T Y N E
FAST FISH SUPER-EASY TAR SPEEDY STIR-FR DES S E R T L A S AG MOJITO TACOS
November 2019
WHAT’S IN THIS ISSUE

ZUCCHINI
SLICE GETS A
MAKEOVER

37
Shortcut
RECIPES

p58 p22 p56

NE
FAST FISH SUPER-EASY TART SPEEDY STIR-FRY DESSERT LASAG MOJITO TACOS

DINNER'S READY IN
A FLASH WITH OUR
INGREDIENT HACKS!

ENJOY A RELAXED
SUMMER FEAST WITH
YOUR FRIENDS

GET READY FOR

CHRISTMAS WITH THESE
MAKE-AHEAD GIFTS

TURN TO PAGE 77 FOR

17 AMAZING DESSERTS
READY IN JUST 10 MINS!

NOVEMBER 2019 super food ideas 3

IN THIS ISSUE

58
PINEAPPLE AND COCONUT
TART WITH LIME SYRUP
With sweet, tropical flavours,
this is the taste of summer!

4 super food ideas NOVEMBER 2019

 TM

A HEALTHIER TAKE
ON AUSSIE MEAT
FAVOURITES
Shortcut to success
ALL THE TIPS, HINTS AND HACKS YOU NEED TO MAKE EASY AND DELICIOUS MEALS IN NO TIME

POTATO GEM, BACON

AND ZUCCHINI SLICE, p26

the
no need to change
way you cook or
ur
compromise flavo

#1
INGREDIENT HACKS As you look
through the mag you’ll see that
we’ve called out all kinds of clever
shortcuts we’ve used in recipes for
dinner (p20) and dessert (p66).

#2
NO-COOK COOKING When even
a shortcut takes too long, the
recipes on p40 can be ready in a flash
– just assemble and serve!

#3
GET-AHEAD GIFTING If you
like to make Christmas presents
to add a personal touch, get ahead of
the mad rush with our seven festive and
AMIRA GEORGY, fabulous recipes, starting on p60.
EDITOR

With the cost of living increasing, particularly in our capital cities,

we know that many Australians are feeling the pinch. Australia’s
Best Recipes (bestrecipes.com.au/budgetclub) have thousands
of recipes from savvy home cooks to help stretch your
food dollar further. That’s why we’re partnering with
them and coming up with five recipes a month that are
easy on the wallet. This issue you’ll
find great ideas for cooking with
sausages, p34.

6 super food ideas NOVEMBER 2019

 Your food ideas
LIKE SOMETHING? HATE SOMETHING? COOKED SOMETHING?
GET IN
TOUCH

TOOK A PICTURE OF IT? WE LOVE ALL YOUR FEEDBACK!

aking
“I had a b
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y!... Turn
day toda
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out amaz

ONE-PAN COUNTRY
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*The next ‘write in and win’ opens 03/10/2019 and closes 06/11/2019. Australian residents only. Winners selected on 15/11/2019
at NewsLifeMedia. For Terms & Conditions, visit superfoodideas.com.au. For the NewsLifeMedia Privacy Policy, see p90

Enjoy your favourite spreads with this prize

ZUCCHINI
SLICE GETS A
pack from Mayver’s. It has mini pots of peanut
MAKEOVER

butter in Crunchy and Crunchy Dark Roasted

37 – made from nothing but nuts (and a little
ShREoCIrtPEcu
S
t salt) – plus the
classics: Tahini and
Cocoa Super Spread.
FROM

2.99
You’ll even score
p58 p22
a handy stirrer! Visit
NE
FAST FISH SUPER-EASY
TART SPEEDY STI
R-FRY DESSERT LA mayvers.com.au for
more on their range.

NOVEMBER 2019 super food ideas 7

Recipe index
MAKE LIFE A BREEZE WITH SHORTCUT DINNERS, EASY ENTERTAINING AND GET-AHEAD GIFTS

SIDES & LIGHT MEALS

Go green with easy, budget friendly Asian sides, plus simple tarts and tasty bites

24 49 51 46 48 55 50
Ham, Thyme and Korean Roasted Mixed Asian Greens Sichuan-style Asian Steamed Pak Choy Vegan Buffalo Wings Vietnamese
Corn Relish Tarts Wombok with Miso Mushrooms Greens Stir-fry with Oyster Sauce Choy Sum and
with Crispy Tofu and Crispy Ginger Noodle Salad

FISH & SEAFOOD CHICKEN VEGETARIAN

These light and simple dishes are real favourites Love these shortcut dinners Meat-free mains

44 20 30 31
No-cook Summer One-pan Tikka 5-ingredient Chicken No-cook Chow Mein Cheat’s Spinach
Pizza Masala Fish and Fig Wellingtons Agnolotti Lasagne

44
Salmon and Sesame Rice Superfood Bowls
58
Vietnamese Caramel One-pot Mexican
30 37
Vietnamese Sweet
42
Sweet Potato Bites
Salmon Chicken Pasta Chilli Sausages with Rocket Couscous

THE COVER BEEF, LAMB & PORK

This is the ultimate zucchini slice Crowd-pleasers including sausages, tacos, stir-fry and more

COVER
RECIPE
36 56
Mediterranean Mojitos Beef Tacos
Toad-in-the-hole

38
Gnocchi with Cheat’s Meatballs, Pea and Mint No-cook Ham and Speedy Massaman
22
Pineapple ‘Fried Rice’ Meatball Stir-fry

Potato Gem, Bacon 39 26 34

and Zucchini Slice Spiced Lamb Sticky Sriracha Pork Sweet and Sour Pork
Sausage Fattoush with Cauliflower Rice Sausages

8 super food ideas NOVEMBER 2019

SWEETS AND DRINKS
Cheat’s sweets and desserts ready in a dash

78 74 82 80 55
Apple Pancakes Cheat’s Chocolate Cheat’s Coffee Chocolate Mousse Ginger and
with Crunchy Lava Cakes and Hazelnut Éclairs Lime Cooler
Almond Crumble Crème Brûlée

78 82 84 84
Choc-chip Peanut Butter Cheesecake Slice Honey, Orange and Lime and Coconut Mango and Cream Microwave Chocolate Microwave Orange
Rosemary Syrup Cake Cheesecake Pots Crepes Fudge Cake and Almond Syrup
Cake

84 58 80 78 82 78 80
Mocha Ice-cream Pineapple and Quick Coconut Cream Raspberry Honey Raspberry, Mint and S’mores Waffles Spiced Pear and
Sundaes Coconut Tart with Rice with Kaffir Lime Dessert Cake Apple Sorbet Ginger Cheesecakes
Lime Syrup

82 84 80 74 75 72
Sticky Brown Sugar Sticky Maple Super-rich Chocolate Sweet-spiced Tiramisu Layer Cake White Chocolate
Banana Crumpets Pears with Toasted Ice-cream Sandwiches Lemon Lasagne and Strawberry
Madeira Cake Tim Tam Tart

GIFTS
Get ahead for Christmas with these delicious gifts

64 60 64
Christmas Berry Jam Cranberry and Fig Gin and Lime
Fruit Mince Marmalade

Basic Christmas Cake Mini Christmas Loaves

63 Christmas Cake
61
Vegan and Gluten-free Whisky Caramel
Sauce
64

NOVEMBER 2019 super food ideas 9


Pocket knives are by their very
definition handy, but now
they’re also cute and more
personal with designs
specifically for foodies! In the
latest limited edition range of
eir iconic Swiss army knife,
Victorinox has launched 10 Food
of the World designs created by
fans from across the globe. Each
one has seven tools, including
scissors and a screwdriver, but
only weighs 21g and is priced at
$52.95. Visit victorinox.com to
learn more about the collection.
LIVE IT UP
10 super food ideas NOVEMBER 2019
Super spy T ON WHAT THE TEAM’S READING, SNACKING ON,
COOKING WITH AND DEVOURING T TH
BEST BACON
your bacon crispy and Australian? It’s hard to
d the local stuff when more than 70 per cent of
bacon and ham sold is made from imported pork.
To ensure you’re buying safe, high-quality ethical
pork, look for the country of origin label and bar
chart. If it’s made from Aussie pork the bar should
be almost full, or look for the familiar
pink Australian Pork logo. Oink!
GOOD FOR YOU BREW
From the pioneers of quality Ceylon tea comes a new
brew: Dilmah’s Infusions range. The tea blends, inspired by
traditional healing in Sri Lanka, are crafted from ingredients
that are said to have anti-inflammatory and antioxidant
benefits. There are three
caffeine-free flavours to
choose from, including
Green Rooibos Ginger and
Peppermint. Available
from Coles for $3.70.
BEST BAR NONE
OF PRINTING
We never thought we’d see the day that
ice-cream could become
snack, with no
whoppin
in eac
ice-
TRAILBLAZERS
Dry cereal is unofficially the best snack
known to humans. Now, thanks to
Kellogg’s Nutri-Grain, that status is ab
to become official with the launch of
retro-inspired Nuts and Bolts Trail M
Available in three flavours, Original
Spice, Smokey BBQ and Sweet Chilli,
they’re also a source of protein. Find
them in major supermarkets for $4.
Visit kelloggs.com.au for more info.
 know-how
ALL THE BITS AND BOBS YOU NEED
TO GET THE BEST FROM OUR RECIPES

RECIPE WHAT’S
KNOW-HOW: IN A SERVE?
We use Australian
Our ‘to serves’ are based
standard measures
In liquid measures,
on the below amounts
250ml = 1 cup for 4 people, and included
Dry ingredients are in the nutrition analyses
measured in level
1 cup, 1⁄2 cup, 1⁄3 cup RICE = 4 cups cooked rice
and 1⁄4 cup measures PASTA = 375g uncooked dried pasta
1 tablespoon = 20ml COUSCOUS = 3 cups cooked
(note NZ, US and UK couscous made with water
tablespoon = 15ml)
MASHED POTATO = 800g peeled and
1 teaspoon = 5ml boiled desiree potatoes, 20g butter
and 2 tablespoons full-fat milk
We use 59-60g eggs
We use 1100-watt BREAD = 4 x 50g slices crusty
white bread or 4 x 70g slices
microwaves, unless sourdough bread
otherwise specified
PARMESAN CHEESE = ¹⁄ ³ cup

NUTRITION
finely grated
SALAD LEAVES, BABY ROCKET
OR BABY SPINACH = 80g

KNOW-HOW:
SOUR CREAM = ¹⁄ ³ cup
THE NUTRITIONAL ANALYSIS INFORMATION IS AN ESTIMATE ONLY AND THE NUTRITION INFORMATION IN THIS MAGAZINE
DOES NOT CONSTITUTE OR REPLACE PROFESSIONAL MEDICAL OR DIETETIC ADVICE RECEIVED BY INDIVIDUAL READERS

LEMON OR LIME WEDGES

= 1, cut into wedges
TOMATO SAUCE, BARBECUE SAUCE
OR SWEET CHILLI SAUCE = ¹⁄ ³ cup
Heart Friendly: low saturated fat, high
GRAVY = 1 cup instant gravy
fibre, lower sodium with heart-friendly
fats. Desserts that are based on low-fat PLAIN GREEK-STYLE YOGHURT
dairy without fruit/grain ingredients = ¹⁄ ³ cup
don’t need to be high fibre. DOUBLE CREAM = ¹⁄ ³ cup
Diabetes Friendly: low saturated
fat, high fibre, lower sodium with WHIPPED CREAM = ½ cup
lower-GI carbs. pure cream, whipped
Healthy: low saturated fat, less than CUSTARD = 1 cup
3000kJ and 800mg sodium per main meal.
Vegetarian: no meat, fish or poultry CHOCOLATE CURLS OR
but may contain eggs and/or dairy. GRATED CHOCOLATE = 40g
Gluten Free: no gluten-containing ICE-CREAM = 4 x 45g scoops
ingredients (ie, wheat, rye, barley, vanilla ice-cream
oats or derivatives).
High in Calcium: at least 200mg of
calcium per serve from lower-fat dairy
products and/or canned fish with bones.
TAGS:
Look out for THE INFO on recipes
Lower GI: low saturated fat with at least to find extra information.
10g carbs per serve from lower-GI carbs.
Contains Omega-3: has at least 115g
raw or 95g canned oily fish per serve, THE INFO 2.5
VEGIES PER
or at least 100g raw oysters, mussels, + HIGH FIBRE SERVE
scallops or squid/calamari per serve. + ONE POT

LOW LOW LOW HIGH LOWER SODIUM

KILOJOULE FAT SAT FAT FIBRE
Main meal < 2000kJ < 15g < 6g > 5g < 600mg
Meal component < 1000kJ < 8g < 3g > 3g < 300mg per 100g
Light meal < 1500kJ < 10g < 4g > 4g < 400mg
Snack/dessert < 600kJ < 5g < 2g > 3g < 200mg

Email any questions about our recipes to superfoodideas@news.com.au

grab taste.com.au’s
latest cookbook
CHRISTMAS GIFTS

ONLY
$9.99

Õ
TOP-RATED
RECIPE
COLLECTIONS

Packed with gorgeous festive gifts to make and bake.

Get your copy now from newsagencies nationally.
 Editor Rebecca Cox, rebecca.cox@news.com.au
Food Director Claire Brookman, claire.brookman@news.com.au
Senior Food Editor Amira Georgy, amira.georgy@news.com.au
Food Editor Lucy Nunes, lucy.nunes@news.com.au
Creative Director Sarah Cooper, sarah.cooper@news.com.au
Designer Malloree Nicholls, malloree.nicholls@news.com.au
Chief Sub-editor Leigh Livingstone Sub-editor Francesca Percy
Editorial Coordinator Imogen Rafferty, imogen.rafferty1@news.com.au
Recipe Analysis Susanna Holt
Reader & editorial enquiries (02) 8045 4891, superfoodideas@news.com.au

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Super Food Ideas is published by NewsLifeMedia Pty Ltd (ACN 088 923 906), 2 Holt Street,
Surry Hills, NSW 2010. NewsLifeMedia Pty Ltd is a wholly owned subsidiary of News Limited
(ACN 007 871 178). Copyright 2019, NewsLifeMedia Pty Ltd. All rights reserved. Pre-press
by News PreMedia. Printed by Ovato Print Pty Ltd. Paper fibre is from sustainably managed
forests and controlled sources. Distributed by Ovato Retail Distribution, Unit 2, Bldg 2B, MFive
Industry Park, 1 Moorebank Avenue, Moorebank, NSW 2170. Tel: (02) 8706 1704. Nutrition and
health advice contained in Super Food Ideas is of a general nature only and does not constitute
medical or dietetic advice. Readers should seek advice from a health professional to ensure
changes to their diet and lifestyle are suitable for their individual circumstances.
 Healthy kitchen
HOW TO USE LESS SALT WITHOUT SACRIFICING FLAVOUR, KEEPING UP TO DATE WITH
THE HEART FOUNDATION GUIDELINES AND ALL ABOUT THE HEALTH BENEFITS OF DAIRY

“REDUCE THE SALT YOU COOK WITH

AND GIVE MEALS A FLAVOUR BOOST THE NEW RULES
USING SPICES AND HERBS INSTEAD.” THE HEART
Claire Brookman, Food Director FOUNDATION HAS
REVISED ITS
Eating too much salt is not good for you,
p 26 RECOMMENDATIONS

increasing risk of heart attack, stroke,
dementia and kidney disease. Food
high in potassium, such as avocado,
1
You can enjoy full-fat milk, cheese
STICKY SRIRACHA PORK and yoghurt without increasing
WITH CAULIFLOWER RICE your risk of heart disease or stroke.

2
leafy greens or sweet potato, helps
Limit red meat to 350g a week,
remove extra sodium from your body.
which is equivalent to about three
But you can also simply choose to cook
lean meals. Instead, increase healthy
with less salt! Instead, boost flavour with
sources of protein such as beans,
other ingredients including vegies, citrus zest
lentils and tofu.

3
and juice, spices and fresh herbs. See our
There are no more limits to the
low-sodium recipes (right) to get started.
number of eggs you can eat
p 30 (except if you have heart disease

DAIRY BY THE NUMBERS...

Australian dietary guidelines recommend we include
5-INGREDIENT CHICKEN
AND FIG WELLINGTONS
4
or type 2 diabetes).
Limit your consumption of
processed and deli meats.
Visit heartfoundation.org.au for more.

THE NUTRITIONAL ANALYSIS INFORMATION IS AN ESTIMATE ONLY AND THE NUTRITION INFORMATION IN THIS MAGAZINE
DOES NOT CONSTITUTE OR REPLACE PROFESSIONAL MEDICAL OR DIETETIC ADVICE RECEIVED BY INDIVIDUAL READERS
dairy in our diets to get a range of benefits.
Guidelines recommend that adults eat 2 SERVES
of dairy (or dairy-free alternatives) per day.
1 serve of dairy is equal to 250ML PLAIN MILK,
200G PLAIN YOGHURT or 40G CHEESE.
1 CUP MILK contains about 8G PROTEIN, which
is helpful in building muscle, preventing muscle
loss and providing fuel during exercise. p 42
200G PLAIN YOGHURT contains about SWEET POTATO BITES
12G PROTEIN, plus 10 ESSENTIAL NUTRIENTS WITH ORANGE AND
ROCKET COUSCOUS
including calcium, vitamin A, vitamin B12
and riboflavin.

PERSIAN EGGS
EGGS BROWN TOMATO WITH LENTILS
AND COUSCOUS
LENTILS
THE INFO
+ LOWER SODIUM
+ VEGETARIAN

14 super food ideas NOVEMBER 2019

Win it! CHECK OUT THIS MONTH’S
GREAT GIVEAWAYS*

ECO MEAL PREP PRIZE PACK,

VALUED AT $100 $100.00
RRP
INTRODUCING AUSTRALIA’S FIRST
BENTO GLASS MEAL PREP CONTAINERS!

Get organised for summer with this prize pack from

Eco Meal Prep featuring six bento-style containers. Each
is made from thermal-shock-resistant glass, is guaranteed
to be leakproof, and is safe for the dishwasher, freezer,
microwave and oven. Plus, all the containers feature
built-in, all-the-way-up dividers to separate your food
into compartments, which means no droopy salads or
soggy meals! Visit ecomealprep.com.au for more info.

$ 103 .8RR7P Email us, with the

prize you’d like, at:
superfoodideas
@news.com.au

Enter via
Instagram:
@superfoodideas

Enter via Facebook:

facebook.com/
superfoodideas

DANES SPECIALTY COFFEE PRIZE PACK, $

VALUED AT $119.95 119.9RR5P
WIN ALL YOU NEED TO START YOUR
DAY RIGHT, WITH THANKS TO DANES

Become the master of your morning brew with

this peppy prize! Crowned Champion Australian
Roaster 2018 and 2019, Danes Specialty Coffee
knows quality and each bag of beans comes
with a flavour description and guide for the
perfect cup. Along with a selection of beans, this
pack also has a Delter Coffee Press valued at
$49.95 and a keep cup. Shop at danes.com.au.

NOVEMBER 2019 super food ideas 15

 MELON
HONEYDEW
WATERMELON
ROCKMELON
November

MELON
SPANISH
WORDS FRANCESCA PERCY PHOTOGRAPHY CHRIS L JONES STYLING JENN TOLHURST
 IN SEASON FRESH IN NOVEMBER

DINO
MELON

“Packed with juice, cool, refreshing

melons are a welcome sight come the
summer months.” SKYE GYNGELL, CHEF

PICK OF THE BUNCH

PERFECT PARTNERS:

QUICK IDEA:

PERFECT PARTNERS:

QUICK IDEA:

PERFECT PARTNERS:

PERFECT PARTNERS:
QUICK IDEAS:
QUICK IDEA:

PERFECT PARTNERS:

QUICK IDEA:

46
SEASONAL SIDE
PERFECT PARTNERS: Sichuan-style Asian
Greens Stir-fry
with Crispy Tofu
QUICK IDEA:
18 super food ideas
1
shelf
TALK

NOVEMBER 2019
8
2

7
6
DAIRY-FREE

PHOTOGRAPHY NIGEL LOUGH STYLING JENN TOLHURST PRICES ARE A GUIDE ONLY – CORRECT AT TIME OF PRINTING

LOVE A SCOOP OF ICE-CREAM, BUT
IT DOESN'T LOVE YOU BACK? WE
TRIED THE DAIRY-FREE OPTIONS
– THESE WERE OUR FAVES!

1 PANA ORGANIC DOUBLE CHOCOLATE

DAIRY FREE ICE CREAM, 475ML, $11
4 This ice-cream has a rich chocolate taste and creamy
texture with real flakes of chocolate throughout.
With no refined sugars, it’s a good guilt-free option.

2 YOCONUT VANILLA COCONUT FROZEN

DESSERT, 500ML, $4.99 Vegan and gluten
free as well as dairy free, this has a lovely balance
of coconut and vanilla flavours. It has a rich, creamy
texture and is speckled with vanilla seeds.

3 OVER THE MOO I FELL FOR CARAMEL,

500ML, $10 With its ripples of caramel sauce and
chunks of toffee, this creamy coconut-based ice-cream
is hard to beat. As a bonus, it’s certified low FODMAP.
Add a few slices of banana for a cheat’s dessert.

4 SANITARIUM SO GOOD VANILLA BLISS

FROZEN DESSERT, 1L, $6.60 A great one for
the kids, this soy milk-based low-fat vanilla dessert is
creamy and sweet, and tastes a lot like ice-cream. It’s
a good option for anyone who isn’t a fan of coconut.

5 5 BEN & JERRY'S NON-DAIRY PEANUT

BUTTER & COOKIES ICE CREAM , 458ML,
$12 This is like having found the pirate’s hidden
treasure chest. With an almond milk base, it has creamy,
crunchy and flaky textures and the balance between
sweet and salty keeps you digging for more.

6 MAGNUM DAIRY FREE CLASSIC , 270ML,

$7.00 This recent addition to the Magnum range
is a velvety vegan ice-cream made from almond milk
dipped in couverture chocolate. A choc-almond coated
version is also available.

7 WEIS DAIRY FREE MANGO PASSIONFRUIT

AND COCONUT BARS, 280ML, $7.50
Great for summer, these have a perfect balance of
creamy coconut, sweet mango and tangy passionfruit.
The range also includes a raspberry and coconut bar.

8 WEIS DAIRY FREE BOYSENBERRY AÇAÍ

& COCONUT, 1L, $6 This dessert is not
only delicious, but also very pretty. A fantastic
combination of creamy salty coconut and fresh and
zingy berries. It’s ideal for filling a sponge cake for
a stunning quick high tea dessert.

NOVEMBER 2019 super food ideas 19

Shortcut
DINNERS

ONE-PAN TIKKA MASALA

FISH ON SPICED RICE

NUTRITION: (per serve) 3101kJ; 26.2g fat;

6.4g sat fat; 43.3g protein; 77.6g carbs;
6.5g fibre; 107mg chol; 931mg sodium.

$5.10
PER SERVE

35
 THIS MONTH TIMESAVERS

SACHETU
A SOUPIVES YO ITH
G G W
USINHE RICE LAVOUR
IN TXIMUM F FORT
MA IMAL EF
MIN MIDWEEK
WINNER
SPEEDY MASSAMAN
MEATBALL STIR-FRY
SERVES 4
PREP 15 MINUTES COOK 25 MINUTES  $4.50
PER SERVE
INGREDIENT HACK: PERFECTLY
BALANCED MEATBALLS

440g packet shelf fresh hokkien noodles 40

2 tablespoons peanut oil
450g packet Perfectly Balanced Beef,

2
Sweet Potato and Kale Meatballs
1 large brown onion, cut into wedges VEGIES PER
SERVE
2 tablespoons massaman curry paste
400ml can light coconut milk
1 tablespoon brown sugar
1 tablespoon fish sauce
400g packet fresh traditional stir-fry
vegetable mix
2 tablespoons lime juice
¼ cup unsalted roasted peanuts
Sliced green onion, to serve

1 Place noodles in a heatproof bowl. Cover

with boiling water. Stand for 2 minutes.
Separate noodles with a fork. Drain.
2 Meanwhile, heat a large wok over
medium-high heat. Add oil. Swirl to coat.
Stir-fry meatballs, in 2 batches, for 7 to
8 minutes or until cooked through.
Transfer to a plate. Cover to keep warm.
3 Add brown onion to wok. Stir-fry for
2 minutes or until softened. Add curry
paste to wok. Cook, stirring, for 1 minute
or until fragrant. Add coconut milk, sugar
and fish sauce. Bring to the boil. Reduce
heat to low. Simmer for 2 minutes or until
slightly thickened.
4 Add vegetable mix, noodles and
meatballs. Stir-fry for 2 to 3 minutes or
until vegies are tender. Drizzle with lime
juice. Toss to combine. Sprinkle with
peanuts and green onion. Serve.
a ba ll! ALLS
ave EATB AND
NUTRITION: (per serve) 2764kJ; 38.6g fat;
16.2g sat fat; 27.7g protein; 44.3g carbs; H LLED M EGIES UR
RO V VO
10.1g fibre; 28mg chol; 1235mg sodium.
PRE-H ADDEDSTS FLA
WIT ES BOONESS
SPIC GOOD
SFI recommends: AND READY
Adding kale and sweet potato IN JUST
to prime Aussie beef 40 MINS!
gives Perfectly Balanced
classic-style meatballs a
fresh and delicate flavour.

22 super food ideas NOVEMBER 2019

THIS MONTH TIMESAVERS
HAM, THYME AND
CORN RELISH TARTS

$5.69
PER SERVE

50

A NEW
CLASSIC

NUTRITION: (per serve) 1913kJ; 33.8g fat;

17.6g sat fat; 13.3g protein; 23.6g carbs;
5.2g fibre; 153mg chol; 816mg sodium.

+ Garden salad bowls are ready-made salads

available from the refrigerated fruit and
vegetable section of major supermarkets.
THIS MONTH TIMESAVERS

NOVEMBER 2019 super food ideas 25


STICKY SRIRACHA PORK
WITH CAULIFLOWER RICE
SERVES 4
PREP 10 MINUTES COOK 15 MINUTES
INGREDIENT HACK: CAULIFLOWER RICE
3 garlic cloves, crushed
1 tablespoon Sriracha chilli sauce
¹⁄³ cup maple syrup
2 tablespoons lemon juice, plus lemon
wedges to serve
1 tablespoon extra virgin olive oil
4 pork loin chops, trimmed
2 x 250g packets cauliflower rice
4 green onions, thinly sliced
¹⁄³ cup fresh coriander sprigs
250g sugar snap peas, trimmed
1 Lebanese cucumber, thinly sliced
1 Combine garlic, chilli sauce, maple
syrup and lemon juice in a small bowl.
Set aside.
26 super food ideas NOVEMBER 2019
$5.94
PER SERVE
25
3
VEGIES PER
SERVE
2 Heat oil in a large frying pan over
medium-high heat. Cook pork for
4 to 5 minutes each side or until pork
is almost cooked through.
3 Meanwhile, heat cauliflower rice
following packet directions. Transfer to
a large bowl. Season with salt and pepper.
Stir in ¾ of the onion and coriander.
4 Cook sugar snap peas in a small
saucepan of boiling water for 1 minute
or until bright green and just tender. Drain.
5 Add chilli sauce mixture to frying
pan. Cook, turning pork, for 2 minutes
or until pork is cooked through and
coated in sauce.
6 Divide cauliflower rice and sugar snap
peas among serving plates. Top with
chops, spooning over any remaining
sauce mixture in pan. Top with cucumber
and sprinkle with remaining onion and
coriander. Serve.
NUTRITION: (per serve) 1707kJ; 11.6g fat;
3g sat fat; 47.9g protein; 23.7g carbs;
7.6g fibre; 89mg chol; 296mg sodium.
POTATO GEM, BACON
AND ZUCCHINI SLICE
SERVES 6
PREP 15 MINUTES (PLUS STANDING)
COOK 40 MINUTES
INGREDIENT HACKS: POTATO GEMS AND
CARAMELISED ONION RELISH
1 tablespoon extra virgin olive oil
4 shortcut bacon rashers, roughly chopped
8 eggs
½ cup sour cream
FOOD PREPARATION CHARLOTTE BINNS-MCDONALD
½ cup milk
½ cup caramelised onion relish
½ x 1kg packet frozen potato gems, thawed
2 zucchini, coarsely grated into long,
thin strips
½ cup frozen peas
½ cup grated cheddar
Mixed salad leaves, to serve
1 Preheat oven to 200°C/180°C fan-forced.
Lightly grease a 4cm-deep, 20cm x 28cm
rectangular roasting pan.
2 Heat oil in a small frying pan over
PHOTOGRAPHY NIGEL LOUGH STYLING KRISTEN WILSON
medium-high heat. Add bacon. Cook,
stirring occasionally, for 5 minutes or
until golden and crisp.
3 Meanwhile, whisk eggs, cream, milk
and 2 tablespoons relish together until
combined. Season with salt and pepper.
4 Sprinkle ²⁄³ of the potato gems over
base of prepared pan. Top with bacon
and ¾ of the zucchini. Gently pour over
egg mixture. Sprinkle with peas. Dollop
with remaining relish. Sprinkle with
cheese and remaining potato gems.
Top with remaining zucchini.
5 Bake, uncovered, for 30 to 35 minutes or
RECIPES LIZ MACRI
until browned and set. Stand for 10 minutes.
Cut into slices. Serve with salad leaves.
NUTRITION: (per serve) 2027kJ; 28.8g fat;
11g sat fat; 20.4g protein; 35.3g carbs;
4.2g fibre; 336mg chol; 821mg sodium.
 THIS MONTH TIMESAVERS

$2.12
PER SERVE

2.5
VEGIES PER
SERVE

ED TO T
O E
N OR CU TED
N
E’ TATOES REBOO
S
HER
T P PO THIS
PRE ONS IN LICE!
ONI CHINI S
ZUC WHAT
A GEM!

NOVEMBER 2019 super food ideas 27

 $2.12
PER SERVE

45

2
VEGIES PER
SERVE

D S TONST
AL SA AD UR THA
R O F S FLAVO THE
A J MEXICANRBED BY!
A
OF S ABSO COOKS
GET TA AS IT
PAS FIESTA
FLAVOURS
 THIS MONTH TIMESAVERS

EASY
TRAY
BAKE
THIS
SIMP BAKE IS
CHUTLE, BUT ALREA
AND NEY AD A DOLL DY
SPEE D O
DY S S A SWEP OF
URPR E
ISE T

5-INGREDIENT
CHICKEN AND FIG

THE INFO
+ GREAT FOR KIDS
+ LOWER SODIUM
+ ONE PAN
+ SUPER EASY

$5.56
PER SERVE

45

2
VEGIES PER
SERVE

NOVEMBER 2019 super food ideas 29

 $2.12
PER SERVE
45
2
VEGIES PER
SERVE
ONE-POT MEXICAN CHICKEN
AND CHIPOTLE PASTA
SERVES 4
PREP 15 MINUTES COOK 30 MINUTES  salsa. Bring to the boil. Reduce heat to
INGREDIENT HACK: BLACK BEAN
AND CHIPOTLE SALSA
2 tablespoons extra virgin olive oil
1 brown onion, thinly sliced
2 garlic cloves, crushed
½ teaspoon Mexican chilli powder
350g dried rigatoni pasta
2 cups chicken stock
453g jar black bean and chipotle salsa
2 cups sliced barbecue chicken
1 long green chilli
250g cherry tomatoes, quartered
¼ cup finely chopped fresh
coriander leaves, plus extra
leaves to serve
1 tablespoon lime juice
Sour cream and lime wedges, to serve
1 Heat 1 tablespoon oil in a large saucepan
over medium-high heat. Add onion. Cook,
stirring, for 5 minutes or until onion
30 super food ideas NOVEMBER 2019
softens. Add garlic and chilli powder. Cook,
stirring, for 1 minute or until fragrant.
2 Add pasta. Stir to coat. Add stock and
medium-low. Simmer, covered, stirring
occasionally, for 20 minutes, adding
chicken to pan for last 5 minutes of
cooking time, or until pasta is tender
and liquid has reduced and thickened.
3 Meanwhile, finely chop chilli. Combine
chilli, tomato, coriander, lime juice and
remaining oil in a bowl. Season with
salt and pepper.
4 Top pasta with sour cream, tomato
salsa, and extra coriander leaves. Serve
with lime wedges.
NUTRITION: (per serve) 2881kJ; 22.5g fat;
7.8g sat fat; 37.6g protein; 78.5g carbs;
9g fibre; 73mg chol; 1305mg sodium.
5-INGREDIENT CHICKEN
AND FIG WELLINGTONS
SERVES 4
PREP 15 MINUTES COOK 30 MINUTES 
INGREDIENT HACK: FIG, DATE
AND BALSAMIC CHUTNEY
4 small chicken breast fillets
¹⁄³ cup fig, date and balsamic chutney,
plus extra to serve
3 sheets butter puff pastry,
partially thawed
Olive oil spray
2 bunches broccolini, trimmed
250g cherry truss tomatoes
1 Preheat oven to 230°C/210°C fan-forced.
Line 1 large baking tray with baking paper.
2 Using a small, sharp knife, cut a pocket
into the side of each chicken breast. Fill
pockets with chutney.
3 Slice pastry into 16 x 4cm-wide strips.
Discard any remaining pastry. Place
4 pastry strips, slightly overlapping,
on a board. Top with 1 chicken breast,
top-side down. Season with salt and
 THIS MONTH TIMESAVERS

FIVE-INGREDIENT
CHICKEN AND FIG
WELLINGTONS

THE INFO
+ GREAT FOR KIDS
+ LOWER SODIUM
+ ONE TRAY
+ SUPER EASY

$5.56
PER SERVE $3.44
PER SERVE

45
2
VEGIES PER
SERVE

2
VEGIES PER
SERVE

pepper. Fold pastry over to enclose
chicken. Trim and discard any excess
pastry. Place, seam-side down, on
prepared tray. Repeat with remaining
pastry strips and chicken.
4 Spray pastry with oil. Season with salt
and pepper. Bake for 25 to 30 minutes,
adding vegetables to tray for last
10 minutes of cooking time, or until
chicken is cooked through and vegetables
are just tender. Serve with extra chutney.
NUTRITION: (per serve) 3070kJ; 27.5g fat;
16.4g sat fat; 43.8g protein; 74.6g carbs;
5.1g fibre; 128mg chol; 372mg sodium.
CHEAT’S SPINACH AND
RICOTTA AGNOLOTTI LASAGNE
SERVES 4
PREP 20 MINUTES (PLUS STANDING)  ½ cup soup mixture into an 8-cup-capacity
COOK 50 MINUTES  round ovenproof dish.
INGREDIENT HACK: TOMATO,
VEGETABLE AND LENTIL SOUP
1 large bunch English spinach,
stalks discarded
330g jar whole roasted peppers, drained
1 tablespoon cornflour
430g pouch tomato, vegetable and
lentil soup
630g packet spinach and ricotta agnolotti
1 cup grated pizza cheese
¾ cup thickened cream
Fresh basil leaves, to serve
1 Preheat oven to 200°C/180°C fan-forced.
Cook spinach in a medium saucepan of
boiling water for 30 seconds or until just
wilted. Drain well in a colander, pressing
out excess liquid with the back of a spoon.
Using a small, sharp knife, cut peppers into
large, flat pieces, discarding any seeds.
2 Place cornflour in a jug. Gradually add
1 cup water, stirring until smooth and
combined. Stir in soup mixture. Pour
3 Arrange half the pasta, slightly
overlapping, in a spiral pattern over base
of dish. Top with a layer of capsicum, then
spinach. Season with salt and pepper.
Pour over half the remaining soup mixture.
Sprinkle over half the cheese.
4 Arrange remaining pasta, slightly
overlapping, in a spiral pattern over
cheese. Pour over remaining soup mixture.
Combine cream and remaining cheese in
a bowl. Spoon over pasta layer. Season
with salt and pepper.
5 Bake, covered with foil, for 30 minutes.
Discard foil. Bake, uncovered, for a further
20 minutes or until pasta is cooked and top
is golden. Stand for 10 minutes. Sprinkle
with basil leaves. Serve.
NUTRITION: (per serve) 3556kJ; 37.1g fat;
20.4g sat fat; 34g protein; 89.2g carbs;
11.3g fibre; 78mg chol; 1692mg sodium.

NOVEMBER 2019 super food ideas 31

ONLY
$9.99
 RECIPE CHARLOTTE BINNS-MCDONALD PHOTOGRAPHY VANESSA LEVIS STYLING BHAVANI KONINGS FOOD PREPARATION BREESA SWANN

SERVE
3.5
PER SERVE

30

VEGIES PER
$4.22
TWIST
ON THE
CHE

CLASSIC!
AT
’

S
LA
MB MEATBALL
S
!
MIDWEEK meals

NOVEMBER 2019 super food ideas

33
SNAG A BARGAIN
SWEET AND SOUR
PORK SAUSAGES

$3.83
PER SERVE

25

2
VEGIES PER
SERVE

Sweet and Sour Sauce

NUTRITION: (per serve) 3249kJ; 32.4g fat;

9.5g sat fat; 28.1g protein; 89.3g carbs;
7g fibre; 60mg chol; 921mg sodium.
 MAINS SAUSAGES

READY
IN JUST
25 MINS
$3.00
PER SERVE

35

2.5
VEGIES PER
SERVE

MEDITERRANEAN
TOAD-IN-THE-HOLE

NUTRITION: (per serve) 3770kJ; 49.3g fat;

17.9g sat fat; 36g protein; 75.7g carbs;
5.6g fibre; 228mg chol; 1749mg sodium.

+ The key to a good toad-in-the-hole is to add

batter to the pan when the oil is sizzling hot,
then return the pan to the oven immediately.
 MAINS SAUSAGES

VIETNAMESE SWEET CHILLI

SAUSAGES AND RICE SALAD

NUTRITION: (per serve) 2714kJ; 24.3g fat;

4.8g sat fat; 26.8g protein; 77g carbs;
4.1g fibre; 57mg chol; 1806mg sodium.

+ You can make the Vietnamese dressing

Vietnamese Dressing up to 1 week ahead. Store in an airtight
container in the refrigerator.

$3.43
PER SERVE

35
GNOCCHI WITH CHEAT’S
MEATBALLS, PEA AND MINT

NUTRITION: (per serve) 3084kJ; 46.3g fat;

10.3g sat fat; 24.9g protein; 50.9g carbs;
9g fibre; 60mg chol; 920mg sodium.

+ When draining fetta, reserve 2 tablespoons

oil mixture to drizzle over the final dish just
before serving for an extra boost of flavour.

$4.44
PER SERVE

25

2.5
VEGIES PER
SERVE

NEW
FAMILY
FAVE
 MAINS SAUSAGES

$4.22
PER SERVE

30

3.5
VEGIES PER
SERVE

SPICED LAMB
MEATBALL FATTOUSH

JOIN THE CLUB!

Red Wine Vinegar Dressing

DISCOVER MORE AT
NUTRITION: (per serve) 2678kJ; 43.9g fat; BESTRECIPES.COM.AU/
13.1g sat fat; 24.5g protein; 33.7g carbs; BUDGETCLUB
7.4g fibre; 42mg chol; 1035mg sodium.
 MAINS PREP AND GO

NO-COOK
SUMMER PIZZA,p44

THE INFO
+ GREAT FOR KIDS
+ SUPER EASY

$4.78
PER SERVE

15

2.5
VEGIES PER
SERVE

NO-COOK HAM AND
PINEAPPLE ‘FRIED RICE’
SERVES 4
PREP 15 MINUTES
2 x 250g packets microwave coconut,
chilli and lemongrass basmati rice
200g sliced leg ham, torn
½ pineapple, peeled, roughly chopped
into 2cm pieces
260g jar chargrilled red capsicum,
drained, roughly chopped
½ small red onion, thinly sliced
125g snow peas, shredded
¾ cup fresh coriander sprigs
2 tablespoons sweet chilli sauce
1½ tablespoons lime juice, plus extra
lime wedges to serve
3 teaspoons kecap manis
2 teaspoons sesame oil
1 garlic clove, crushed
Sesame seeds, to serve
42 super food ideas NOVEMBER 2019
$4.65
PER SERVE
15
1 Microwave rice following packet directions.
2 Place warm rice, ham, pineapple,
capsicum, onion, snow peas and half
the coriander in a bowl. Toss to combine.
3 Place sweet chilli sauce, lime juice,
kecap manis, sesame oil and garlic in
a small bowl. Stir until well combined.
Add half the sauce mixture to rice mixture.
Toss to combine.
4 Divide rice mixture among serving
bowls. Sprinkle with sesame seeds and
remaining coriander. Serve with remaining
sauce mixture and lime wedges.
NUTRITION: (per serve) 1743kJ; 14.4g fat;
5.3g sat fat; 14.1g protein; 53.2g carbs;
6.9g fibre; 26mg chol; 1003mg sodium.
SWEET POTATO BITES
WITH ORANGE AND
ROCKET COUSCOUS
SERVES 4
PREP 15 MINUTES
1 cup couscous
1 cup boiling water
225g packet sweet potato and herb
vegie bites (see notes)
2 oranges
½ red onion, thinly sliced
½ cup chopped fresh flat-leaf
parsley leaves
2 tablespoons extra virgin olive oil
250g packet ready-to-eat beetroot,
drained, cut into wedges (see notes)
FOOD PREPARATION CHARLOTTE BINNS-MCDONALD
60g baby rocket
¼ cup creamy roasted garlic dressing
¼ cup pistachio kernels, roughly chopped
1 Place couscous in a large heatproof bowl.
Add boiling water. Stir. Cover with foil. Stand
for 5 minutes or until liquid has absorbed.
Fluff couscous with a fork to separate
grains. Season with salt and pepper.
2 Meanwhile, heat vegie bites in microwave
following packet directions.
3 Using a zester, remove rind from 1 orange
and set aside. Juice orange (you’ll need
RECIPES CATHIE LONNIE PHOTOGRAPHY GUY BAILEY STYLING JENN TOLHURST
2 tablespoons juice). Segment remaining
orange. Add onion, parsley, oil, juice and
segments to couscous. Toss to combine.
4 Divide couscous mixture among serving
bowls. Top with beetroot, vegie bites and
rocket. Drizzle with dressing. Sprinkle with
pistachio and orange zest. Serve.
NUTRITION: (per serve) 2326kJ; 29.7g fat;
3.9g sat fat; 13.7g protein; 54.1g carbs;
9.4g fibre; 2mg chol; 401mg sodium.
Cook’s notes:
+ Sweet potato and herb vegie bites are
ready-made chickpea and sweet potato
fritters. Find them in the refrigerator section
of most major supermarkets.
+ Find ready-to-eat beetroot in the fruit
and vegetable section of the supermarket.
 MAINS PREP AND GO

$4.05
PER SERVE

15
SALMON AND SESAME SALMON AND SESAME
RICE SUPERFOOD BOWLS
RICE SUPERFOOD BOWLS
SERVES  4
PREP 15 MINUTES
450g packet 2½-minute microwave
brown rice
$5.66 300g packet superfood vegetable mix
PER SERVE
(see notes)
½ bunch chives, cut into 4cm lengths
15 ¹⁄³ cup Japanese roasted sesame dressing
2 x 150g packets pepper-crusted hot
smoked salmon, skin removed, flaked
1 large avocado, cut into wedges
Pepita and sunflower seed mix, to serve
1 Microwave rice following packet directions.
2 Combine warm rice, vegetable mix and
half the chives in a large bowl. Add ¾ of
the dressing. Toss to combine.
3 Divide rice mixture among serving bowls.
Top with flaked salmon and avocado. Drizzle
with remaining dressing. Sprinkle with
seed mix and remaining chives. Serve.
NUTRITION: (per serve) 2703kJ; 36.4g fat;
6.6g sat fat; 28.9g protein; 46.6g carbs;
7.3g fibre; 44mg chol; 929mg sodium.
44 super food ideas NOVEMBER 2019
NO-COOK SUMMER PIZZA
SERVES 4
PREP 15 MINUTES
8 small white pita bread rounds
200g tub spring onion dip
425g can tuna in oil, drained, flaked
400g tomato medley mix, roughly chopped
4 baby cucumbers, thinly sliced
1 large yellow capsicum, finely chopped
2 eschallots, thinly sliced
150g fetta, crumbled
1 tablespoon extra virgin olive oil
1 tablespoon red wine vinegar
¼ teaspoon mixed dried herbs (see notes)
½ cup fresh baby basil leaves
1 Spread pita bread rounds with dip.
Top with tuna, tomato, cucumber,
capsicum, eschallot and fetta.
2 Whisk oil, vinegar and dried herbs
together in a small bowl. Season with
salt and pepper. Drizzle over pizzas.
Sprinkle with basil leaves. Serve.
NUTRITION: (per serve) 2710kJ; 34.4g fat;
13.6g sat fat; 36.5g protein; 42.2g carbs;
4.4g fibre; 63mg chol; 1147mg sodium.

$4.78
PER SERVE
15
2.5
VEGIES PER
SERVE
NO-COOK CHOW MEIN
SERVES 4
PREP 15 MINUTES
3 dried shiitake mushrooms
4 x 72g packets chicken 2-minute noodles
3 cups shredded Chinese cabbage
(wombok)
1 large carrot, grated
2 tablespoons oyster sauce
1 tablespoon sweet chilli sauce
1 tablespoon soy sauce
1 tablespoon lemon juice
3 teaspoons sesame oil
400g can baby corn, drained, rinsed,
halved diagonally
3 green onions, thinly sliced diagonally
2 cups sliced barbecue chicken
1 long red chilli, thinly sliced
1 Place mushrooms in a small bowl. Cover
with boiling water. Stand for 5 minutes.
2 Meanwhile, place noodles and flavour
sachets in a large heatproof bowl. Cover
with boiling water. Stand for 4 minutes.
Add cabbage and carrot. Cover. Stand
for 1 minute. Drain.
MAINS PREP AND GO
3 Drain mushrooms, reserving 1 tablespoon NO-COOK
CHOW MEIN
soaking liquid. Thinly slice mushrooms.
Combine oyster sauce, sweet chilli sauce,
soy sauce, lemon juice, sesame oil and
reserved mushroom liquid in a bowl.
4 Add mushrooms, corn, half the onion and
²⁄³ of the sauce mixture to noodle mixture.
Toss to combine. Divide noodle mixture $4.50
PER SERVE
among serving bowls. Top with chicken.
Drizzle with remaining sauce mixture. Serve
sprinkled with chilli and remaining onion. 15
NUTRITION: (per serve) 1392kJ; 16.6g fat;
4.6g sat fat; 23.3g protein; 19.7g carbs;
5.9g fibre; 61mg chol; 1198mg sodium.
2.5
VEGIES PER
SERVE
Cook’s note:
+ FOR THE SALMON AND SESAME RICE
SUPERFOOD BOWLS: We used a fresh vegie
mix of cabbage, kale, carrot, beetroot, celery
and radish. Find it in the refrigerated fruit and
vegetable section of the supermarket.
+ FOR THE NO-COOK SUMMER PIZZA:
Mixed dried herbs contain thyme, rosemary,
marjoram, basil, oregano and sage.
NOVEMBER 2019 super food ideas 45
 A BIT
SICHUAN-STYLE ASIAN GREENS
STIR-FRY WITH CRISPY TOFU

$2.33
PER SERVE

35

Crispy Tofu

NUTRITION: (per serve) 1911kJ; 37.5g fat;

4.2g sat fat; 6.4g protein; 23.3g carbs;
5.5g fibre; 0mg chol; 814mg sodium.

+ Snake beans are also known as Chinese

long beans. If you can’t find snake beans,
use whole green beans instead.
SIDES ASIAN GREENS
$2.41
PER SERVE

25

FOOD PREPARATION CHARLOTTE BINNS-MCDONALD

PHOTOGRAPHY NIGEL LOUGH STYLING TRISH HEAGERTY
STEAMED PAK CHOY
E WITH OYSTER SAUCE
TH O N LY FIVT HIS AND CRISPY GINGER
WI DI EN T S,
INGRES E IS READY
ID S
EASY ST 25 MINUTE
IN JU
RECIPES LUCY NUNES

NUTRITION: (per serve) 540kJ; 9.7g fat;

1.1g sat fat; 3.7g protein; 5.1g carbs;
3.4g fibre; 0mg chol; 794mg sodium.
 SIDES ASIAN GREENS

KOREAN ROASTED WOMBOK

NUTRITION: (per serve) 339kJ; 3.4g fat;

0.5g sat fat; 3.6g protein; 7.4g carbs;
2.9g fibre; 0mg chol; 521mg sodium.

+ Gochujang paste is a Korean hot chilli

sauce. Find it in the Asian aisle of large
supermarkets or substitute with Sriracha.

KOREAN ROASTED
WOMBOK

THE INFO
+ ASIAN
+ LOW FAT
+ LOW SATURATED FAT
+ SUPER EASY

$1.45
PER SERVE

25

3
VEGIES PER
SERVE

p a notch
Kick it uBOK TO
OM E WITH
TAKE W ILD SIDEAN PEPPER
T H E W
Y KOR !
A SPICE EXPLOSION
SAUC
VIETNAMESE CHOY SUM
AND NOODLE SALAD
VIETNAMESE CHOY SUM
AND NOODLE SALAD

THE INFO
+ ASIAN
+ CLASSIC MAKEOVER
+ HIGH IN FIBRE
+ LOW SATURATED FAT

$1.42
PER SERVE

20

Dressing

2
VEGIES PER
SERVE

NUTRITION: (per serve) 628kJ; 7.8g fat;

1.2g sat fat; 5.4g protein; 11.9g carbs;
4.5g fibre; 72mg chol; 594mg sodium.
 SIDES ASIAN GREENS

MIXED ASIAN GREENS

WITH MISO MUSHROOMS

NUTRITION: (per serve) 480kJ; 4.4g fat;

0.5g sat fat; 3g protein; 12.5g carbs;
2.1g fibre; 0mg chol; 379mg sodium.

+ You could use dry sherry instead of sake.

+ Gai lan is also known as Chinese broccoli
because of its similar taste and flower heads.

S
WITTICKY
GIV H A H MUS
ET
H INT HRO
A S IS M OF OMS
WE IXE SAK
ETE D S E
R T IDE
WIS
T

MIXED ASIAN GREENS

WITH MISO MUSHROOMS

THE INFO
+ ASIAN
+ LOW SATURATED FAT
+ VEGETARIAN

$2.40
PER SERVE

15
 CHRISTMAS
is coming!
Want to save $$ for the festive season?
Here’s how to get started…
CHECK OUT OUR BUDGET CLUB EVERY WEEK FOR:
Family dinner recipes for $10 or less
DIY Christmas gift ideas
Festive menu planning
Grocery shopping budgeting tips
+ More money-saving offers every Wednesday

australiasbestrecipes.com/budgetclub

Best Recipes
bestrecipesau
 WEEKEND cooking

UR GUESTS
YO
S
ES
IMPR

READY
IN JUST 40
STYLING JENN TOLHURST FOOD PREPARATION PETA DENT

MINUTES!
RECIPE LUCY NUNES PHOTOGRAPHY NIGEL LOUGH

$5.16
PER SERVE

40

NOVEMBER 2019 super food ideas 53

 FRIENDS OVER FOOD FOR SHARING

VEGAN BUFFALO WINGS

29.9g fat; 3.3g sat fat; 7.7g protein; 51.4g carbs;
7.3g fibre; 0mg chol; 827mg sodium.

GINGER AND LIME COOLER

Egg-free Aioli

+ FOR THE VEGAN BUFFALO WINGS: Store

remaining chickpeas in an airtight container
in the fridge for up to 3 days.

VEGAN
BUFFALO
WINGS

THE INFO
+ ENTERTAINING
+ HIGH IN FIBRE
+ VEGAN

$2.08
PER SERVE

2.5
VEGIES PER
SERVE
MOJITO BEEF TACOS

GET
STUCK
IN!

NUTRITION: (per serve) 2938kJ; 39.4g fat;

13.1g sat fat; 42.7g protein; 42.6g carbs;
7.9g fibre; 103mg chol; 400mg sodium.
FRIENDS OVER FOOD FOR SHARING

MOJITO
BEEF TACOS

THE INFO
+ BARBECUE
+ ENTERTAINING
+ HIGH IN FIBRE
+ LOWER SODIUM

$5.08
PER SERVE

4
VEGIES PER
SERVE
 boil. Add salmon. Turn to coat. Reduce heat
to medium-high. Cover. Cook for 6 minutes
or until salmon is just cooked through.
4 Drizzle salmon and steamed vegetables
with caramel mixture. Top with coriander.
Serve with ginger rice.
NUTRITION: (per serve) 2951kJ; 20.4g fat;
4.5g sat fat; 40.2g protein; 86.9g carbs;
5.1g fibre; 73mg chol; 1094mg sodium.

PINEAPPLE AND COCONUT

TART WITH LIME SYRUP
SERVES 8
PREP 20 MINUTES COOK 20 MINUTES
2 sheets frozen butter puff pastry,
partially thawed
1 egg white
²⁄³ cup caster sugar
½ cup desiccated coconut
½ pineapple, peeled, quartered
lengthways, cored, thinly sliced
¼ cup lime juice
Roasted coconut chips, lime zest and
vanilla ice-cream, to serve

1 Preheat oven to 220°C/200°C fan-forced.

Line a large baking tray with baking paper.
2 Cut 1 pastry sheet into an 18cm x 24cm
$5.16 rectangle and remaining sheet into a 14cm
PER SERVE

FOOD PREPARATION PETA DENT

x 18cm rectangle. Reserve excess pastry.
Place rectangles, slightly overlapping, on
40 prepared tray to form a long rectangle.
Cut excess pastry into 3cm-wide strips.
Using the picture as a guide, arrange strips
around edge of rectangle to form a border,
lightly pressing to secure. Using a small
VIETNAMESE CARAMEL 1 Make Steamed Ginger Rice Heat oil in sharp knife, score border to decorate.
SALMON WITH STEAMED a large saucepan over medium heat. Add 3 Whisk egg white and 2 tablespoons

RECIPES LUCY NUNES PHOTOGRAPHY NIGEL LOUGH STYLING JENN TOLHURST

GINGER RICE
SERVES 6
PREP 15 MINUTES
COOK 20 MINUTES (PLUS STANDING)
¾ cup caster sugar
3cm piece fresh ginger, peeled,
cut into matchsticks
4 garlic cloves, thinly sliced
1 long red chilli, seeded, cut into matchsticks
¼ cup fish sauce
6 x 150g skinless salmon fillets
Steamed broccolini and asparagus, and
fresh coriander sprigs, to serve
Steamed Ginger Rice
1½ tablespoons vegetable oil
4 green onions, white and green part
separated, thinly sliced
4cm piece fresh ginger, peeled, finely grated
2 cups medium grain white rice
white part of onion. Cook, stirring, for
2 minutes. Add ginger. Cook, stirring, for
30 seconds or until fragrant. Add rice.
Stir until well coated. Add 2¾ cups water.
Season with salt. Stir. Increase heat to
high. Bring to the boil. Cover. Reduce heat
to medium-low. Cook for 15 minutes or
until water is absorbed and rice is tender.
Remove from heat. Stand, covered, for
5 minutes. Add green part of onion. Fluff
with a fork to separate grains.
2 Meanwhile, place sugar and ½ cup
water in a large, deep frying pan over
medium-low heat. Cook, stirring, for
2 minutes until sugar dissolves. Increase
heat to high. Cook, without stirring, for
6 to 8 minutes or until a light caramel.
3 Add ginger, garlic, chilli, fish sauce and
¼ cup water. Stir to combine. Bring to the
sugar in a bowl until frothy. Stir in
desiccated coconut. Sprinkle centre of tart
with coconut mixture. Top with pineapple
slices, slightly overlapping.
4 Bake for 20 minutes or until pastry is
golden and puffed.
5 Meanwhile, place remaining sugar, lime
juice and ¹⁄³ cup water in a medium saucepan
over medium-low heat. Cook, stirring, for
2 minutes or until sugar dissolves. Increase
heat to high. Bring to the boil. Boil, without
stirring, for 8 minutes or until syrupy.
6 Remove tart from oven. Immediately
brush with a little syrup. Sprinkle with
roasted coconut chips and lime zest. Serve
with ice-cream and remaining syrup.
NUTRITION: (per serve) 1570kJ; 16.6g fat;
12.1g sat fat; 4.1g protein; 51.1g carbs;
2.4g fibre; 27mg chol; 104mg sodium.

58 super food ideas NOVEMBER 2019

 FRIENDS OVER FOOD FOR SHARING

READY IN
JUST 40
MINUTES!

$0.69
PER SERVE

40
CRANBERRY AND CRANBERRY AND FIG
FRUIT MINCE
THE INFO
+ GLUTEN FREE
+ MAKE AHEAD
+ VEGAN
NUTRITION: (per batch) 10440kJ; 5.9g fat;
1.57g sat fat; 18.47g protein; 542.2g carbs;
$7.88 57.5g fibre; 0mg chol; 200.83mg sodium.
PER BATCH

+ The fruit mince can be made up to 2 months

in advance. Store in an airtight container in
a cool dark place and stir every 2 weeks.
+ As well as pudding and fruit cakes, you can
use this fruit mince in mince pies, rum balls,
brownies and fudge, or even fold it through
ice-cream for a festive summer treat.
 MAKE-AHEAD CHRISTMAS GIFTS

VEGAN AND GLUTEN-FREE

CHRISTMAS CAKE

NUTRITION: (per serve) 1260kJ; 15.5g fat;

2.7g sat fat; 4.6g protein; 31.9g carbs;
4.9g fibre; 0mg chol; 43mg sodium.

+ You can also bake this cake in a 7cm-deep,

20cm (base) round cake pan. Bake for 2 hours.
Or, bake in an eight-hole (¾-cup-capacity)
mini loaf pan. Bake for 40 minutes.
+ To store, follow note on p62 and store
in the refrigerator or freezer (do not store
at room temperature).

$1.16
PER SERVE
 BASIC CHRISTMAS

THE INFO
+ HIGH IN FIBRE
+ MAKE AHEAD

$0.87
PER SERVE

BASIC CHRISTMAS CAKE

NUTRITION: (per serve) 1079kJ; 9.7g fat;

5.3g sat fat; 3.4g protein; 35.2g carbs;
3.5g fibre; 48mg chol; 123mg sodium.

+ You can also bake this cake in a 19cm

square cake pan. Bake for 1 hour 45 minutes.
+ To store, turn cake out of pan. Remove paper.
Wrap tightly in plastic wrap. Place in an
airtight container. Store at room temperature
for up to 1 month or in the refrigerator for up
to 3 months, or freeze for up to 1 year. Thaw
frozen cake in the refrigerator for 2 days.
 MAKE-AHEAD CHRISTMAS GIFTS

MINI CHRISTMAS LOAVES

NUTRITION: (per serve) 3176kJ; 32.3g fat;

13.6g sat fat; 10.8g protein; 95.6g carbs;
10.7g fibre; 119mg chol; 309mg sodium.

MINI BASIC

+ HIGH IN FIBRE
+ MAKE AHEAD

$2.96
PER CAKE

NOVEMBER 2019 super food ideas 63

GIN AND LIME MARMALADE

NUTRITION: (per jar) 3857kJ; 0.8g fat;

0.07g sat fat; 2.2g protein; 228.6g carbs;
9.1g fibre; 0mg chol; 5mg sodium.

WHISKY CARAMEL SAUCE

NUTRITION: (per jar) 2873kJ; 0.2g fat;

0.01g sat fat; 1g protein; 163.6g carbs;
4.1g fibre; 0mg chol; 4mg sodium.

CHRISTMAS BERRY JAM

NUTRITION: (per bottle) 6511kJ; 102.9g fat;

67.7g sat fat; 3.6g protein; 148.2g carbs;
0g fibre; 201mg chol; 692mg sodium.

+ To test if marmalade or jam has reached

setting point, place a small plate in freezer to
chill. Spoon a little jam onto plate and return
to freezer for 30 seconds. If jam wrinkles
when pushed with your finger, it’s ready.
+ To sterilise jars, visit taste.com.au/sterilise.
+ You can store the marmalade and jam
at room temperature, unopened, for up to
3 months, and the sauce in the refrigerator,
$2.12
unopened, for up to 2 months. PER CUP
 MAKE-AHEAD CHRISTMAS GIFTS

$3.78
PER CUP

20

$2.59
PER CUP
C he a t’s

$0.75
PER SLICE
 SWEETS CHEATÕS SWEETS

CHEAT’S
VERSION
$0.80
EACH

35

CHEAT’S
VERSION
 SWEETS CHEATÕS SWEETS

CHEAT’S
VERSION

$0.75
PER SERVE
CHOC-CHIP PEANUT BUTTER
CHEESECAKE SLICE

$0.92
PER SERVE

NUTRITION: (per serve) 1288kJ; 17.2g fat;

9.2g sat fat; 6.9g protein; 30.3g carbs;
0.6g fibre; 36mg chol; 230mg sodium.

+ Place peanut butter in a microwave-safe

bowl. Microwave on HIGH (100%) for 15 to 20
seconds of until slightly warmed and runny.

super oo i eas NOVEMBER 2019

SWEETS CHEATÕS SWEETS

CHEAT’S
VERSION
WHITE CHOCOLATE AND
STRAWBERRY TIM TAM TART

NUTRITION: (per serve) 2791kJ; 46.4g fat;

29.8g sat fat; 6.3g protein; 56.8g carbs;
1g fibre; 57mg chol; 149mg sodium.
SWEET-SPICED
LEMON LASAGNE

THE INFO
+ BUDGET
+ CLASSIC MAKEOVER
+ MAKE AHEAD

$0.75
PER SERVE

SWEET-SPICED temperature. Arrange biscuits, in a single CHEAT’S CHOCOLATE

LEMON LASAGNE
SERVES 10
PREP 30 MINUTES (PLUS REFRIGERATION)
INGREDIENT HACKS: LEMON BUTTER
AND VANILLA DESSERT MIX
layer, over the base of a 4cm-deep, LAVA CAKES
20cm x 28cm (base) baking dish, trimming MAKES 12
biscuits to fit if necessary. PREP 20 MINUTES COOK 15 MINUTES
2 Place ricotta, lemon rind, lemon juice INGREDIENT HACKS: BROWNIE MIX
and ½ cup sugar in a food processor. AND LINDOR BALLS

2¾ cups milk
16 Dutch speculaas cookies (see notes)
1kg fresh ricotta (see notes)
1½ tablespoons finely grated
lemon rind
2 tablespoons lemon juice
²⁄³ cup caster sugar
100g packet vanilla flavoured
dessert mix
½ cup lemon butter, softened
(see notes)
2 tablespoons boiling water
1 tablespoon gelatine powder
300ml thickened cream
1 teaspoon vanilla extract
Lemon slices and small fresh mint
leaves, to decorate
1 Remove milk from fridge. Stand for
30 minutes to allow to come to room
Process until smooth and combined.
Evenly spread ricotta mixture over biscuits.
Refrigerate until required.
3 Make vanilla dessert, using milk and
following packet directions. Whisk in
lemon butter. Place boiling water in a small
bowl. Sprinkle over gelatine. Stir until
gelatine dissolves. Whisk gelatine into
lemon mixture. Refrigerate for 15 minutes
or until mixture thickens slightly. Gently
pour lemon mixture over ricotta mixture.
Refrigerate for 4 hours or until set.
4 Using an electric mixer, beat cream,
vanilla and remaining sugar until just-firm
peaks form. Spread cream over lemon
layer. Decorate with lemon slices and
mint leaves. Serve.
NUTRITION: (per serve) 1942kJ; 28g fat;
17.3g sat fat; 16.1g protein; 36.3g carbs;
0.4g fibre; 85mg chol; 470mg sodium.
100g butter, melted
¼ cup cocoa powder, plus extra to serve
380g packet chocolate brownie mix
2 eggs
12 x 70% cocoa lindor balls, unwrapped
Double cream, to serve
1 Preheat oven to 200°C/180°C fan-forced.
Line a baking tray with sides with baking
paper. Brush a 12-hole, ¹⁄³-cup-capacity
muffin pan with 1 tablespoon melted
butter. Dust base and sides of muffin pan
holes with cocoa, shaking off excess.
2 Place brownie mix in a bowl. Add eggs,
¹⁄³ cup water and remaining melted
butter. Whisk to combine. Divide mixture
among prepared pan holes, filling about
two-thirds full. Place 1 lindor ball into
centre of each hole, pushing ball a third
of the way into mixture.

74 super food ideas NOVEMBER 2019


$0.80
EACH
35
3 Bake for 15 minutes or until cake is
firm to touch and chocolate balls have
melted. Stand in pan for 1 to 2 minutes.
Turn muffin tray onto prepared tray.
Tap muffin pan to release cakes.
4 Transfer cakes to serving plates (see
notes). Dust with extra cocoa. Dollop with
cream. Serve immediately.
NUTRITION: (per serve) 1900kJ; 31.7g fat;
19g sat fat; 4.7g protein; 35.8g carbs;
0.6g fibre; 49mg chol; 119mg sodium.
TIRAMISU LAYER CAKE
SERVES 10
PREP 40 MINUTES (PLUS REFRIGERATION)
INGREDIENT HACK: SPONGE CAKES
1 cup strong espresso coffee
¼ cup firmly packed brown sugar
¼ cup marsala
2 x 250g tubs mascarpone
¹⁄³ cup caster sugar
2 teaspoons vanilla bean paste
300ml thickened cream
460g packet unfilled round vanilla
sponge cakes
Cocoa powder and mini meringues, to serve
$0.75
PER SERVE
1 Combine coffee, brown sugar and
marsala in a jug.
2 Using an electric mixer, beat
mascarpone, caster sugar and vanilla
until smooth and combined. Gradually
beat in thickened cream until firm peaks
just form and mixture has thickened
(don't over-beat).
3 Trim the top of each sponge cake to
level, if needed. Cut each sponge cake
horizontally into three even layers. Place
1 sponge cake base on a serving platter.
Carefully drizzle ¼ cup coffee mixture
over cake, allowing it to soak into cake.
4 Transfer ¹⁄³ of the mascarpone mixture
to a separate bowl. Set aside. Spread cake
with one-fifth of the remaining mascarpone
mixture. Top with another cake layer.
Repeat layers with remaining coffee
mixture, mascarpone mixture and cake.
5 Using a palette knife, spread reserved
mascarpone mixture over top and side
of cake. Refrigerate for 2 to 3 hours or
until chilled and flavours have developed.
6 Lightly dust cake with cocoa. Decorate
with mini meringues. Serve.
SWEETS CHEATÕS SWEETS
NUTRITION: (per serve) 2245kJ; 35.6g fat;
23.7g sat fat; 4.9g protein; 49.8g carbs;
0.6g fibre; 89mg chol; 209mg sodium.
Cook’s notes:
+ FOR THE SPICED LEMON LASAGNE:
Dutch speculaas cookies are available in the
European aisle of the supermarket.
+ Fresh ricotta is available from the deli
section of the supermarket.
+ Lemon butter is found in the spreads aisle of
the supermarket.
+ Place lemon butter in a microwave-safe
bowl. Microwave on HIGH (100%) for 15 to
20 seconds or until slightly warmed and soft.
+ FOR THE CHEAT’S CHOCOLATE LAVA CAKES:
You can make these mini cakes ahead. Reheat
individually in the microwave on HIGH (100%)
for 20 seconds.
NOVEMBER 2019 super food ideas 75
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76 super food ideas NOVEMBER 2019

 SWEETS 10-MINUTE DESSERTS

DESSERTS
MANGO AND CREAM CREPES

NUTRITION: (per serve) 2454kJ; 32.4g fat;

18g sat fat; 6.9g protein; 67.8g carbs;
1.5g fibre; 73mg chol; 491mg sodium.
RASPBERRY HONEY
DESSERT CAKE
SERVES 12
PREP 10 MINUTES
2 cups thickened cream
1 tablespoon icing sugar mixture
2 x 125g punnets fresh raspberries
460g packet double unfilled round vanilla
sponge cakes
¹⁄ ³ cup honey, warmed
2 tablespoons pistachio kernels,
chopped
1 Using an electric mixer, beat cream
and icing sugar together until medium
peaks. Add ²⁄³ of the raspberries. Beat until
mixture is combined and raspberries are
roughly chopped.
2 Using a serrated knife, cut each
sponge cake in half. Place one cake half
on a serving plate. Brush liberally with
honey. Top with ¼ of the cream mixture.
Repeat layering, finishing with a layer
of cream. Sprinkle with remaining
raspberries and pistachios. Serve.
NUTRITION: (per serve) 1321kJ; 19.3g fat;
10.8g sat fat; 4.1g protein; 31.3g carbs;
1.4g fibre; 45mg chol; 248mg sodium.
HONEY, ORANGE AND
ROSEMARY SYRUP CAKE
SERVES 4
PREP 5 MINUTES COOK 5 MINUTES
¹⁄³ cup honey
½ cup orange juice
1 sprig fresh rosemary, leaves
picked
2 medium navel oranges
450g madeira cake
Whipped cream, to serve
1 Combine honey, orange juice,
rosemary leaves and ¼ cup cold water
in a small saucepan over medium
heat. Bring to a simmer, stirring
occasionally. Simmer for 2 minutes.
2 Meanwhile, using a small knife,
remove rind and pith from oranges.
Cut down either side of membrane
to release orange segments.
78 super food ideas NOVEMBER 2019
3 Cut cake into 8 x 1cm-thick slices. Place
on a microwave-safe plate. Microwave on
HIGH (100%) for 30 to 40 seconds or until
cake is warm to touch.
4 Place cake slices on serving plates.
Drizzle with ½ the honey syrup. Serve
cake warm with orange segments,
remaining honey syrup and cream.
NUTRITION: (per serve) 2718kJ; 28.3g fat;
10.1g sat fat; 7.8g protein; 93.1g carbs;
3.4g fibre; 118mg chol; 421mg sodium.
APPLE PANCAKES WITH
CRUNCHY ALMOND CRUMBLE
SERVES 4
PREP 2 MINUTES COOK 8 MINUTES
3 pink lady apples (see notes)
45g butter
2 teaspoons brown sugar
325g bottle buttermilk pancake shake
(see notes)
Vanilla ice-cream, to serve
Almond Crumble
1 teaspoon ground cinnamon
¹⁄ ³ cup honey-roasted almonds, chopped
2 tablespoons brown sugar
1 Halve, quarter and core the apples.
Cut into thin slices. Melt 30g butter in a
large non-stick frying pan over medium-
high heat. Add apple. Cook, stirring
occasionally, for 2 minutes or until just
tender and golden. Transfer to a plate.
Sprinkle apple with sugar. Wipe pan clean.
2 Meanwhile, shake pancake bottle
to loosen ingredients. Follow packet
directions to prepare batter. Shake
vigorously until smooth.
3 Reheat frying pan over medium
heat. Melt half the remaining butter. Pour
¼ cup pancake batter into pan, spreading
to form a 10cm round. Repeat to make
1 more pancake. Arrange one-quarter
of the apple slices over pancakes. Cook
for 1 to 2 minutes each side, turning
carefully (see notes), or until golden and
cooked through. Transfer to a plate.
4 Melt remaining butter. Repeat with
remaining ½ cup batter and ¼ of the apple
mixture to make 2 more pancakes.
5 Make Almond Crumble Combine all
ingredients in a bowl. Top pancakes with
remaining apple mixture and ice-cream,
and sprinkle with almond crumble. Serve.
NUTRITION: (per serve) 1918kJ; 21.5g fat;
10.8g sat fat; 6.8g protein; 58.2g carbs;
3.6g fibre; 24mg chol; 450mg sodium.
S’MORES WAFFLES
SERVES 4
PREP 2 MINUTES
COOK 8 MINUTES
8 frozen waffles
12 marshmallows, halved
110g hazelnut chocolate, chopped
Vanilla ice-cream and grated chocolate,
to serve
1 Toast waffles until golden. Place
marshmallows on half the waffles.
Top with chocolate. Place on a
microwave-safe plate.
2 Microwave on HIGH (100%) for
10 to 15 seconds or until marshmallows
have puffed. Stack with remaining waffles.
Stand for 2 minutes to allow chocolate
to melt. Serve topped with vanilla
RECIPES CLAIRE BROOKMAN, JOANNE CALABRIA, KIM COVERDALE, KIRRILY LA ROSA, KIM MEREDITH
ice-cream and grated chocolate.
NUTRITION: (per serve) 1674kJ; 17.9g fat;
8.8g sat fat; 6.7g protein; 52.1g carbs;
0.9g fibre; 13mg chol; 205mg sodium.
PHOTOGRAPHY GUY BAILEY, JEREMY SIMONS, CRAIG WALL, ANDREW YOUNG
Cook’s notes
+ FOR THE APPLE PANCAKES WITH CRUNCHY
ALMOND CRUMBLE: You could also use
sundowner or granny smith apples.
+ You will need 1 cup prepared batter for this
recipe. Store remaining batter in the fridge
for up to 3 days. Shake well before use.
+ Using 2 spatulas makes it easier to flip
the pancakes.
SWEETS 10-MINUTE DESSERTS
QUICK COCONUT CREAM
RICE WITH KAFFIR LIME
SERVES 4 (MAKES 2½ CUPS)
PREP 3 MINUTES COOK 7 MINUTES
250g packet 90-second microwave
white long-grain rice
270ml can coconut milk
½ cup milk
1 teaspoon vanilla bean paste
4 kaffir lime leaves, halved
½ cup grated palm sugar
(see notes)
Passionfruit, roasted coconut chips,
kiwi fruit and lime wedges,
to serve
1 Microwave rice following packet
directions.
2 Meanwhile, place coconut milk,
milk, vanilla, kaffir lime leaves and
palm sugar in a heavy-based saucepan.
Bring to a simmer over medium-high
heat. Reduce heat to medium-low.
Simmer, stirring, for 2 minutes or until
sugar has dissolved.
3 Stir in rice. Simmer gently for a further
5 to 7 minutes or until thickened. Remove
and discard kaffir lime leaves. Divide
among bowls (see note). Top with
passionfruit and coconut. Serve with
kiwi fruit and lime wedges.
NUTRITION: (per serve) 1621kJ; 16.5g fat;
13.6g sat fat; 6.5g protein; 54.3g carbs;
3.5g fibre; 4mg chol; 40mg sodium.
CHOCOLATE MOUSSE
ÉCLAIRS
MAKES 12
PREP 10 MINUTES
½ cup pure cream
125g mascarpone
½ teaspoon vanilla extract
1 teaspoon icing sugar mixture,
plus extra to serve
1 tablespoon Dutch-processed cocoa
12 small sponge fingers,
halved horizontally
6 strawberries, hulled, thinly sliced,
plus extra, halved to serve
80 super food ideas NOVEMBER 2019
1 Using an electric mixer, beat cream,
mascarpone, vanilla, icing sugar and
cocoa for 2 to 3 minutes or until thick
and creamy (don’t over-mix).
2 Place the bottom halves of the sponge
fingers on a board, cut-side up. Spoon
mousse mixture into a large piping bag
fitted with a 1cm plain nozzle (see note).
Pipe mousse evenly over sponge fingers.
Arrange strawberries over mousse.
Sandwich with remaining sponge finger
tops, cut-side down.
3 Dust éclairs with extra icing sugar.
Serve with extra strawberries.
NUTRITION: (each) 542kJ; 9.6g fat;
5.8g sat fat; 2g protein; 8.7g carbs;
.6g fibre; 39mg chol; 43mg sodium.
SUPER-RICH CHOCOLATE
ICE-CREAM SANDWICHES
SERVES 8
PREP 4 MINUTES COOK 6 MINUTES
½ cup brown sugar
20g butter
½ cup pure cream
500g chocolate cake with icing
(see note)
4 x light and creamy ice-cream slices
2 x 72g Snickers bars, sliced
1 Place sugar, butter and cream in
a saucepan over medium heat. Cook,
stirring, without boiling, for 2 minutes
or until sugar dissolves. Bring to the
boil. Reduce heat to low. Simmer for
3 to 4 minutes or until thickened.
2 Cut cake into eight 4cm x 5.5cm
rectangles. Discard trimmings. Cut
each rectangle in half horizontally. Place
base of each onto a serving plate. Cut
each ice-cream slice in half crossways.
Top each cake base with a piece of
ice-cream. Sandwich with remaining
cake pieces, icing-side up.
3 Top with Snickers slices. Drizzle over
caramel sauce. Serve.
NUTRITION: (per serve) 1892kJ; 18.9g fat;
8.9g sat fat; 8.7g protein; 60.6g carbs;
2.4g fibre; 35mg chol; 304mg sodium.
SPICED PEAR AND
GINGER CHEESECAKES
SERVES 4
PREP 10 MINUTES
½ x 250g packet ginger nut biscuits
825g can pear halves in syrup
250g cream cheese, chopped
1 tablespoon maple syrup
2 teaspoons cinnamon sugar
½ cup thickened cream, whipped
Chopped crystallised ginger, to serve
1 Process biscuits in a food processor until
roughly chopped. Transfer to a bowl.
2 Drain pears, reserving ¹⁄³ cup syrup.
3 Process cream cheese, maple syrup,
cinnamon sugar and reserved syrup
together in clean food processor until
smooth and combined. Transfer to a bowl.
Fold in whipped cream.
4 Spoon half the chopped biscuit among
4 x 1½-cup-capacity serving glasses. Top
with half the cream cheese mixture and
pear. Dollop with remaining cream cheese
mixture. Sprinkle with remaining biscuit.
Serve topped with crystallised ginger.
NUTRITION: (per serve) 2537kJ; 35.7g fat;
23.6g sat fat; 7.5g protein; 65.1g carbs;
2.9g fibre; 95mg chol; 332mg sodium.
Cook’s note:
+ FOR THE QUICK COCONUT CREAM RICE
WITH KAFFIR LIME: You can use brown
sugar instead.
+ The rice mixture will thicken on standing.
+ FOR THE CHOCOLATE MOUSSE ÉCLAIRS:
If you don’t have a piping bag and nozzle,
simply fill a large snap-lock bag with
mousse and snip off one corner diagonally
with scissors.
+ FOR THE SUPER-RICH CHOCOLATE
ICE-CREAM SANDWICHES: We used a
rectangular cake from the bakery section
of the supermarket.
 SWEETS 10-MINUTE DESSERTS

QUICK COCONUT CREAM CHOCOLATE MOUSSE

RICE WITH KAFFIR LIME ÉCLAIRS

SUPER-RICH SPICED PEAR AND

CHOCOLATE ICE-CREAM GINGER CHEESECAKES
SANDWICHES

NOVEMBER 2019 super food ideas 81

CHEAT’S COFFEE AND
HAZELNUT CRÈME BRÛLÉE
SERVES 4
PREP 5 MINUTES
COOK 5 MINUTES
¹⁄³ cup chocolate hazelnut spread
2 teaspoons instant espresso powder
2 teaspoons hot water
2 cups double thick vanilla custard
(see notes)
2 tablespoons demerara sugar
4 cups ice cubes
1 Preheat grill on high. Divide hazelnut
spread among four ¾-cup-capacity
ovenproof ramekins.
2 Place coffee powder and hot water in a
small bowl. Stir until coffee has dissolved.
Place custard in a bowl. Add coffee
mixture. Gently fold together until well
combined. Divide mixture among ramekins.
Smooth tops. Sprinkle with sugar.
3 Place a wet tea towel in a large baking
dish. Place ramekins on top. Arrange ice
cubes around ramekins to prevent custard
overcooking. Grill for 5 minutes or until
sugar has melted and is caramelised
(see notes). Serve.
NUTRITION: (per serve) 1395kJ; 14.7g fat;
7.5g sat fat; 6.9g protein; 43g carbs;
0.3g fibre; 14mg chol; 146mg sodium.
RASPBERRY, MINT
AND APPLE SORBET
SERVES 4
PREP 5 MINUTES
500g packet frozen raspberries
2 tablespoons fresh mint leaves, torn
1½ cups chilled apple juice
Extra fresh mint leaves, to serve
1 Place raspberries, mint leaves and 1 cup
apple juice in a food processor. Process,
gradually adding remaining apple juice,
until smooth and combined, scraping down
sides of processor occasionally (see note).
2 Working quickly, scoop mixture
into serving glasses. Serve sprinkled
with extra mint leaves.
82 super food ideas NOVEMBER 2019
NUTRITION: (per serve) 425kJ; 0.7g fat;
0.01g sat fat; 1.8g protein; 17.6g carbs;
7.2g fibre; 0mg chol; 8mg sodium.
LIME AND COCONUT
CHEESECAKE POTS
SERVES 4
PREP 10 MINUTES
½ x 250g packet butternut snap biscuits
2 tablespoons white choc bits
¹⁄³ cup moist coconut flakes
250g cream cheese, chopped
1 cup smooth ricotta
½ cup thickened cream
½ cup icing sugar mixture
3 teaspoons finely grated lime rind
1 tablespoon lime juice
Whipped cream, to serve
1 Process biscuits, choc bits and half the
coconut together in a food processor until
mixture is finely chopped. Transfer to a bowl.
2 Process cream cheese, ricotta, cream,
icing sugar, lime rind and juice together
in clean food processor until smooth
and combined.
3 Spoon half the cream cheese mixture
among 4 x 1½-cup-capacity serving
glasses. Sprinkle with half the biscuit
mixture. Repeat layers. Top with whipped
cream and sprinkle with remaining
coconut. Serve.
NUTRITION: (per serve) 3691kJ; 66.9g fat;
45.6g sat fat; 13.8g protein; 56.7g carbs;
2.2g fibre; 140mg chol; 633mg sodium.
STICKY BROWN SUGAR
BANANA CRUMPETS
SERVES 4
PREP 3 MINUTES
COOK 7 MINUTES
2 eggs
¹⁄³ cup milk
½ teaspoon ground cinnamon
60g butter, chopped
4 crumpets, cut in half
¼ cup brown sugar
2 large bananas, sliced
4 scoops vanilla ice-cream
1 Whisk eggs, milk and cinnamon
together in a shallow dish.
2 Melt 20g butter in a large frying pan
over medium heat. Dip crumpet pieces
in egg mixture until soaked. Drain excess
egg mixture. Cook crumpet pieces for
2 minutes each side or until golden.
Transfer to a plate. Cover to keep warm.
3 Add sugar and remaining butter to pan.
Cook for 1 minute or until melted. Add
banana. Cook, tossing, for 2 minutes or
until heated through and well coated in
sticky sugar mixture. Divide crumpet
pieces among plates. Top with banana
mixture and a scoop of ice-cream. Serve.
NUTRITION: (per serve) 1843kJ; 21.3g fat;
12.9g sat fat; 9.8g protein; 52.2g carbs;
2.6g fibre; 127mg chol; 492mg sodium.
Cook’s notes:
+ FOR THE CHEAT’S COFFEE AND HAZELNUT
CRÈME BRÛLÉE: We used Pauls Double Thick
French Vanilla Custard, which stays thick
when heated.
+ You could use a blowtorch instead of grilling
the custard. Blowtorches are available from
kitchenware stores.
+ FOR THE RASPBERRY, MINT AND APPLE
SORBET: If you don’t like the raspberry seeds,
push the mixture through a sieve. You will
then need to freeze the mixture for about
10 minutes to allow it to firm up again.
SWEETS 10-MINUTE DESSERTS
MICROWAVE ORANGE AND
ALMOND SYRUP CAKE
SERVES 8
PREP 3 MINUTES COOK 7 MINUTES  PREP 5 MINUTES COOK 5 MINUTES
¾ cup self-raising flour
½ cup caster sugar
½ cup almond meal
¼ cup orange juice (see note)
2 tablespoons vegetable oil
1 egg, lightly beaten
¼ cup milk
Double cream, to serve
Orange Syrup
1 cup orange juice
¹⁄³ cup caster sugar
1 Grease a 7cm-deep, 8cm x 19cm
microwave-safe silicone loaf pan. Line
base and sides with baking paper.
2 Combine flour, sugar, almond meal,
orange juice, oil, egg and milk in a bowl.
Pour into prepared pan. Microwave on
HIGH (100%) for 6 to 7 minutes or until
top is firm to touch.
3 Meanwhile, make Orange Syrup
Combine orange juice, sugar and
2 tablespoons water in a saucepan over
medium heat. Bring to a simmer, stirring
occasionally. Simmer for 2 minutes.
4 Line a baking tray with baking paper.
Turn cake out onto prepared tray. Drizzle
half the syrup over the cake. Serve cake
warm with remaining syrup and a dollop
of cream.
NUTRITION: (per serve) 1200kJ; 14.3g fat;
4.4g sat fat; 4.1g protein; 36.1g carbs;
1.2g fibre; 37mg chol; 107mg sodium.
84 super food ideas NOVEMBER 2019
STICKY MAPLE PEARS WITH
TOASTED MADEIRA CAKE
SERVES 4
20g butter
2 large beurre bosc pears, peeled,
cored, cut into thin wedges
½ cup maple syrup
8 thick slices madeira cake
Double cream, to serve
1 Preheat grill on high.
2 Melt butter in a large frying pan
over medium-high heat. Cook pear for
2 minutes, turning. Add maple syrup and
1 tablespoon water. Bring to a simmer.
Reduce heat to low. Simmer, turning
occasionally, for 3 minutes or until sauce
thickens and pear is soft.
3 Meanwhile, place cake slices under
grill. Grill for 1 minute each side or until
golden and toasted.
4 Divide cake among serving plates.
Top with pear and drizzle with sauce.
Serve dolloped with cream.
NUTRITION: (per serve) 2963kJ; 27.5g fat;
11g sat fat; 6.7g protein; 108.8g carbs;
3.3g fibre; 62mg chol; 597mg sodium.
MOCHA ICE-CREAM
SUNDAES
SERVES 4
PREP 8 MINUTES
COOK 2 MINUTES
1 double shot (60ml) espresso,
cooled
¼ cup thickened cream
100g dark chocolate, chopped
8 scoops vanilla ice-cream
½ cup mini white marshmallows
Mini chocolate wafer sticks,
to serve
1 Combine espresso and cream in
a microwave-safe bowl. Add chocolate.
Microwave on MEDIUM (50%) for
2 minutes or until mixture is smooth,
stirring with a metal spoon halfway
during cooking. Set aside for 2 minutes
to cool slightly.
2 Place half of the ice-cream in serving
glasses. Drizzle with half of the
chocolate sauce. Sprinkle with half the
marshmallows. Repeat layers. Serve
ice-cream topped with wafers.
NUTRITION: (per serve) 2004kJ; 26.4g fat;
16g sat fat; 5.3g protein; 56.3g carbs;
0.3g fibre; 28mg chol; 130mg sodium.
MICROWAVE CHOCOLATE
FUDGE CAKE
SERVES 8
PREP 3 MINUTES
COOK 7 MINUTES
1 cup caster sugar
¼ cup cocoa powder, sifted
1½ cups self-raising flour
½ cup crumbed walnuts
2 eggs, lightly beaten
¾ cup milk
125g butter, melted
Vanilla ice-cream, to serve
Sauce
180g block dark chocolate
¹⁄³ cup thickened cream
1 Grease a 20cm-square microwave-safe
dish. Line base and sides with baking paper.
2 Combine sugar, cocoa, flour and walnuts
in a bowl. Add egg, milk and butter. Mix
well to combine. Pour mixture into dish.
3 Microwave on MEDIUM-HIGH (75%) for
6 to 7 minutes or until just firm to touch.
4 Meanwhile, make Sauce Place chocolate
and cream in a small saucepan over
medium heat. Cook, stirring, for 2 minutes
or until smooth.
5 Turn cake onto a board. Carefully cut
into 8 pieces. Drizzle with sauce. Serve
with ice-cream.
NUTRITION: (per serve) 2621kJ; 35.8g fat;
18.3g sat fat; 9.3g protein; 69.7g carbs;
2.1g fibre; 104mg chol; 361mg sodium.
Cook’s note:
+ FOR THE MICROWAVE ORANGE AND
ALMOND SYRUP CAKE: We used bottled fresh
orange juice to save time.
 SWEETS 10-MINUTE DESSERTS

MICROWAVE ORANGE STICKY MAPLE PEARS

AND ALMOND WITH TOASTED
SYRUP CAKE MADEIRA CAKE
12% *
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SUPER SHELF
RECIPES LUCY NUNES PHOTOGRAPHY VANESSA LEVIS STYLING BHAVANI KONINGS FOOD PREPARATION BREESA SWANN

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NOVEMBER 2019 super food ideas 89

Puzzles HEN THE CROSSWORD IS COMPLETE, THE
OLOURED BOXES SPELL OUT A MYSTERY WORD

1 2 3 4 5 6 7 8 ACROSS DOWN
1. Granny Smith-filled 1. Circus tumbler
9 10 pastry dessert (5,3) 2. Vichyssoise vegetable
5. Aromatic 3. Thank goodness!
11 12 13 14 15 9. Seedless orange 4. Starter course
11. Dole (out) 5. Served with a fiery
16 17 13. Portent brandy sauce
16. Meat-grilling spike 6. Author unknown
18 19
17. Philippines capital 7. Fishing spool
18. Holdall 8. Whirlwind
19. ... & ham soup 10. Event site
20 21 22 23 24 25 20. Mint liqueur (5,2,6) 11. Flavour enhancer (1,1,1)
26. Socially forbidden 12. Great dread
26 27 28 29 30 31 29. Mexican pal 14. Accident
32. Impoverished 15. 40 winks
32 33 34 35 33. Popular cheese 20. Dove call
35. Untainted 21. Famous Disney mouse
36 37 38 36. Egg-layer 22. Fawn’s mother
37. Small demon 23. Chocolate ... cake
39 40 41 42 39. Due time (1,1,1) 24. Average
41. Tear 25. Aussie bird
42. Text message (1,1,1) 27. Monkey relative
43 44 45 46 47
43. Tot up 28. Filleted
44. Tofu bean 30. Whiskey drink, ... coffee
48 46. Prune, dried ... 31. Sparkling stone
47. Him & ... 34. Timber washed ashore
49 50 51 52 53 54 55 48. 1000 mls 36. Weightier
49. Uncertainties 38. Sing or dance
56 57 58 51. Medicine portion 40. Digression
53. Champagne 42. Break into pieces
59 60 61 62 cork sounds 45. Alcoholic brew
55. Before now 46. Vitality
63 64 65 66 67 68 69 70 56. Colour 50. Retail outlets
57. Plaything 52. Begin journey (3,3)
58. Cuddle 54. Outpace
71 72 73
59. Brazil’s ... de Janeiro 55. Consent
61. Daiquiri spirit 60. Loan note (1,1,1)
74 75 76 77 63. Petroleum producers’ 62. Raises (the ante)
cartel 64. Et cetera
78 79 80 66. Alfresco 65. Biscuit
69. Intervene, ... in 67. Facial twitch
81 82 83 84 85 86 71. Hearty enjoyment 68. Yes in Paris
72. Long lock of hair 69. Trouble
87 88 74. Candy 70. Attempt
78. Chopping tool 71. Eating grass
89 80. Hardy cereal 73. More sugary
81. Bistro worker 75. Blunders
84. Belgian breakfast treat 76. Robber
90 91
87. Always 77. Ahead
88. Bring in (harvest) 79. Ram’s mate
89. Allude 80. Representative
90. Farewells 82. Very keen
SUDOKU OCTOBER ISSUE’S SOLUTIONS 91. Female offspring 83. Platter
85. German Mrs
Every number from Sudoku (below left) 86. Whip
1 to 9 must appear in Crossword (below right):
a square in every row, Braising
SOLUTION:
column and 3 x 3 box
F L O R I S T S T C H R I S T I E
2 4 8 6 9 1 3 5 7
8 9 I L G E R O C O N
6 9 3 7 4 5 1 2 8 N
I
D E N I
F O
M B I T
P A R B O
O U I J
I L C
A
D
C
O
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