O C T/ N OV 2 0 2 3
16
MAKE EVERY DAY AUSTRALIA DAY
SPRING RECIPES TERIYAKI BEEF MINCE SKEWERS - pg 54
MAKE EVERY DAY AUSTRALIA DAY
- pg 8
ARE YOU TURNING VEGETARIAN? - pg 26 FREE TO READ CLICK HERE
IN SEASON ASPARAGUS
18 HAPPY HALLOWEEN
39
CONTENTS 5
NEW PRODUCTS
18 IN SEASON - ASPARAGUS 26 VEGETARIAN - WHERE TO START 34 ANNE SAVE - GUT HEALTH 39 AUSIE KIDS - HALLOWEEN 47 TRY FOR 5 51 RECIPES
34
76 SPRING INTO THE GARDEN 81 AUSSIE PETS 84 ORAL HEALTH 86 MOVEMBER
GUT HEALTH WITH ANNE SAVE
Buy Australian eMagazine promotes products made in Australia. While the products showcased may be produced in Australia they may be foreign owned. For more information on the product guidelines please go to the About Us page https://buyausmag.com.au/about-us-3/ Editorial enquiries 0411 602 233 editor@buyaustralianmagazine.com.au Advertising enquiries 0413 742 428 advertising@buyaustraliamagazine.com.au Buy Australian Magazine is continually being researched and updated. Consumers are advised that they should always check labels prior to purchase. Whilst every effort is made to make this magazine and it's information as accurate as possible at the date of publication, no responsibility will be taken for any omissions or changes. This publication or any part thereof may not be used, copied, or transmitted without the express permission of the Editor. © Copyright 2010.
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AUSSIE PETS
PAG E 3
WHAT’S NEW ON YOUR SUPERMARKET SHELF?
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Deliciously Sugar Free Vitasoy, has just unveiled its latest range of new plant-based products – Oat Yogurts. Made in Australia, with Australian grown oats, the new Oat Yogurt range is available in three scrumptious flavours including Blueberry, Vanilla, and Summer Fruits. Perfect on their own or as an addition to your favourite food, the Oat Yogurts are nutritionally fortified with protein and calcium, are creamy and most importantly, tasty.
De Bortoli Chill Bill De Bortoli Chill Bill “It’s chilled, it's fizzy and it’s redefining how red wine is enjoyed” Introducing De Bortoli Wines' revolutionary creation, Chill Bill- a spritzy and delightfully chilled red wine that is sure to be a crowd favourite. It boasts a fruity, lighter profile, brimming with the juiciness of cherries. When chilled, its fruity notes shine, muting the alcohol for a gentle, refreshing experience. With a broad flavour spectrum and versatile adaptability, it's crafted from a delicious blend of varietals, including the unique CSIRO-developed Tyrian, adding a deep purple hue and a hint of sweet berry fragrance. PAG E 5
THE CHOICES
*
There’s no right or wrong. You do you.
*
Always read the label and follow the directions for use
THE ONLY PADS, TAMPONS & LINERS MADE IN AUSTRALIA FOR OVER 30 YEARS.
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Flora now has plant based cream Flora Thickened Plant Cream is a lentil based, dairy free cream that can be used as a 1:1 replacement for dairy cream in all pouring, cooking, and whipping applications. Neutral in taste, it is vegan, dairy-free, lactose-free and palm oil free. It’s smooth, velvety and thick in texture and suits any dish you cook, bake or whip up. Use it just like dairy cream in dishes such as whipped cream, creamy pastas, velvety chocolate mousse, delicious soups and rich chocolate tarts.
Wild Nectar Certified Organic Raw Honey All Wild Nectar Organic honey is certified by OFC, and gathered from the vast bushland sites they have access to in pristine National Parks and coastal sanctuaries throughout the eastern states of Australia. Focusing on the blooming seasons of our native flora to place the bees carefully where they will gather the finest, organic nectar from the forest flowers, all their honey is cold extracted from the hive to remain in its raw, natural state. PAG E 7
New flavours for Naked Life
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FOR DRINKING, WHEN YOUR NOT DRINKING. Naked Life has added Paassionfruit Martini and Pink Paloma to their award winning range of non alcoholic, cocktails. • Non-Alcoholic • Sugar Free • All Natural • Low in calories (4) • Australian Made & Owned
Same great taste with 25% less sugar Kellogg’s Australia has released Nutri-Grain Vanilla Malt flavour with 25% Less Sugar The newest addition to the Nutri-Grain range, that can now be found on shelves nationally in Coles, Woolworths and independents.
PAG E 9
SECTION
WE ARE A
WH AT ’S NEW O N YO UR S UP E R MA RK E T SHELF ?
DRIVING FORCE
NEW Woolworths Hickory Smoked Leg Ham 1kg
IN SHOWCASING
Succulent 100% Australian Pork boneless leg ham, naturally wood smoked and ready to slice. Gluten free. Available in store now. $20.0
AUSTRALIAN
PRODUCTS
SECTION
BROWSE 1000’S OF PRODUCTS, FROM AUSTRALIAS LEADING BRANDS, SOMETHING FOR EVERYONE. We see a proud country, a county of great heritage, a country driven by persistent determination, a country with a landscape and culture formed over thousands of years, a country rich with mixed cultures. The Genuine Australian Store seeks to promote and enrich all things Australian. We are a driving force in showcasing Australian Products. Our website gives you the opportunity to search for products that are truly Australian. Find companies that are Australian owned, designing and manufactured where possible. Dive deep into our site and discover the talents our country has to offer and the unique range of products available right from our backyard. Enjoy everything Australia has to offer.
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Whipping up a classic pavlova can be daunting, but Arnott’s Scotch Finger Mini Pavs are delicious, easy, and perfect for entertaining!
Ingredients
• 250g Arnott’s Scotch Finger Biscuits (keep 4 aside for decorating) • 6 egg whites, at room temperature • 1 cup caster sugar • 1 tbsp cornflour • 2 tsp vinegar • 300ml cream • Fruit to serve
Preparation Step 1: Preheat the oven to 120C fan forced. Line a tray with baking paper. Step 2: Place biscuits in a food processor and process until fine crumbs form. Set aside. Step 3: Place egg whites in the large bowl of an electric mixer and whisk until foamy. Gradually add sugar and whisk for 5 minutes until thick and glossy. Step 4: Stir through cornflour and vinegar, then gently fold in biscuit crumbs. Step 5: Divide mixture into 6 mini pavlovas on the tray. Bake for 1 hour, then turn off the oven and let cool. Step 6: Place cream in a large bowl and beat until soft peaks form.
Looking for something gluten free? Simply substitute with our Arnott’s Gluten Free Scotch Finger
Step 7: Place pavlovas on a serving plate and spread with cream. Top with berries and roughly chopped remaining biscuits and enjoy!
For more recipes like this, visit arnotts.com/recipes
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Helgas Look at me Helgas has a New look. With traditional wholemeal and white, to gluten free and lower carb Helgas creates bread and wraps that keep up with modern Australian lifestyles, while still delivering the same delicious taste you know and love.
Greens & Bega Zooper Dooper inspiration Greens and Bega have combined to produce a great range of Zooper Dooper inspired flavored snacks: Greens Zooper Dooper Inspired Fairy Floss Flavoured Cupcakes Green’s Zooper Dooper Inspired Flavoured Cola Cake Bites Green’s Zooper Dooper Inspired Flavoured Raspberry Mousse Currently only available at Coles.
PAG E 1 3
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New Deluxe Chocolate Coated Nuts Unveiling Two New Irresistible Varieties Cadbury Australia’s latest additions to its classic chocolate coated nuts range includes Cadbury Milk Chocolate Deluxe Almonds and Cadbury Milk Chocolate Deluxe Hazelnut. The new offering features whole roasted nuts coated in a delicate layer of Cadbury milk chocolate and finely coated with rich cocoa powder.
Proudly Auss owned for ov
Copha
www.copha.com.au PAG E 1 4
Fairy Baking Australia
www.fairybaking.com.au
www.
Hardys The Eight Cabernet Sauvignon Shiraz 2016 The special release of HardysThe Eight 2016 showcases a truly unique Australian wine, a harmonious and powerful Cabernet Sauvignon and Shiraz blend made from select barrels, combining exceptional parcels from esteemed vineyards in Frankland River, McLaren Vale, and Coonawarra.
sie made and ver 60 years.
Tablelands Spreads
.tablelandsspreads.com.au
Peerless Foodservice
www.peerlessfoods.com.au
Moisturising NATURAL Lotion GOATS MILK & MANUKA HONEY LOCKS IN MOISTURE CONTAINS OAT EXTRACT SUPPORTS THE SKIN BARRIER CONTAINS CERAMIDES KEEPS SKIN SUPPLE
Use code 25OFF, to receive a 25% discount on orders when you spend $25 or more. Valid until 31st December 2023.
www.naturescommonscents.com.au
@ncsaustralia
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Introducing the Ruby Racer Back Tank A must-have for your wardrobe. Enjoy wire-free comfort and versatile style for yoga, workouts, or daily wear. Crafted from premium Australian organic cotton, it offers year-round comfort and breathability. Adjustable straps, flattering fit, and ethical Australian craftsmanship make it perfect for any occasion. Elevate your fashion and comfort game with BJ’s PJs NEW Ruby Racer Back Tank Top. See more www.bjspjs.com.au
A S PA R AG U S
ASPARAGUS
A serve of asparagus, about three to four spears, boasts a quarter of your daily vitamin C needs, and provides B vitamins, potassium, and fibre. PAG E 1 8
IN SEASON
Nothing says spring like the sight of luscious Australian-grown asparagus on supermarket shelves. The Aussie Asparagus season starts in September and is strong through to March. When choosing your asparagus look for firm spears that are uniform in size. To keep your spears fresh cut 1 cm off the bottom and put in a glass with 1 cm of water. Asparagus is a great all rounder when it comes to nutrients with Vitamin C , vitamin B, potassium and fibre. Asparagus is also versatile as it can be eaten raw, cooked, steamed, BBQ, goes with just about anything and looks great in or on any dish.
AUSTRALIA IS THE 8TH LARGEST PRODUCER OF ASPARAGUS IN THE WORLD. MORE THAN 95% OF AUSTRALIA’S ASPARAGUS IS GROWN IN VICTORIA. FUN FACT ASPARAGUS IS RELATED TO THE ONION. PAG E 1 9
IN SEASON
TOP TIPS TO ENJOY
ASPARAGUS
PREPARE:
Wash and simply snap off any woody ends with your forefinger and thumb. Alternatively, run a knife along the stalk until it meets less resistance, and then cut the end off at this point.
BLANCH: Place one to two bunches in a large heatproof bowl and cover with boiling water. Stand for 30-60 seconds. Remove asparagus and place in bowl of cold water for one minute to prevent further cooking. Remove and pat dry.
MICROWAVE: Place two bunches in a microwave safe dish. Cover and cook on HIGH for two to three minutes. Remove from microwave and set aside for one to two minutes.
STEAM: Place asparagus in a steamer over a saucepan filled with 2cm boiling water.Cover and steam for three to five minutes or until asparagus is just tender but still vibrant green.
ROAST: Pre heat oven to 210°C. Place two bunches in a large bowl and combine with two to three teaspoons of olive oil, chopped garlic (optional), salt flakes and freshly ground pepper. Roast asparagus until just tender, approximately six to eight minutes. PAG E 2 0
A S PA R AG U S
ASPARAGUS SPEARS MAKE GREAT DIPPERS TO SERVE WITH SOFTBOILED EGGS. USE LARGE LUSCIOUS SPEARS OR MINI SPEARS - WHATEVER SUITS YOUR FANCY.
STIR-FRY: Cut two bunches of asparagus into slices to suit your recipe. Heat a wok or frying pan over a medium heat, add a little oil and stir-fry for two to five minutes.
BBQ: Place two bunches in a large bowl and combine with two to three teaspoons of olive oil, chopped garlic (optional), salt flakes and freshly ground pepper. Heat BBQ and cook until just tender, around four to five minutes, turning after two minutes. Serve immediately.
ENJOY RAW: Finely chop your spears or use a vegetable peeler to shave off thin asparagus ribbons from stalk to tip. The raw ribbons can be tossed through a salad and dressed.
DID YOU KNOW? On the third spring after planting, the vegetable will rapidly grow the edible spear that we eat, one to two cm per hour! All Aussie spears are harvested by hand in the early morning when they are the perfect length and packed that day to hit shelves as soon as possible.
PAG E 2 1
IN SEASON
BBQ ASPARAGUS NICOISE SALAD
COOK
15 MINS
SERVES
4
A fresh fast and fabulous dish for your next BBQ - fresh tuna and asparagus only take minutes to cook on the BBQ to create the base for this yummy main meal salad.
INGREDIENTS 8 chat potatoes 2 bunches asparagus, woody ends removed 2 x 300g tuna fillets 2-3 tsp olive oil 4 eggs, hardboiled, peeled and halved 12 baby truss tomatoes 2/3 cup Kalamata olives 1-2 baby Cos lettuces 1 cup fresh Italian parsley leaves 6 anchovy fillets, drained and torn Fresh parsley or basil leaves, to serve
Dressing: 3 tablespoons olive oil 1 tablespoon red vinegar 1 garlic clove, crushed 1 teaspoon Dijon mustard Black pepper and lemon juice to taste PAG E 2 2
METHOD 1. Prepare dressing: Whisk all ingredients together in a small bowl
and set aside. 2. Steam or boil potatoes until tender, about 10 minutes. Drain well and set aside to cool. 3. Pre heat BBQ or cast iron grill pan. Lightly coat asparagus and tuna fillets with a little olive oil and sear each side 2-3 minutes until lightly coloured. Take care not to over cook so tuna is rare inside and asparagus is just tender but still bright green. 4. Remove from pan and set aside for 5 minutes to cool. Cut tuna into diagonal slices and cut asparagus spears in half. To serve, arrange all ingredients on a serving platter. Just before serving drizzle prepared dressing over salad, season with freshly ground black pepper and scatter with fresh parsley.
TIPS 1 X 425g can drained tuna in oil may be substituted for fresh tuna • steaks – great for the lunchbox.
• For this recipe to be gluten free, avoid using stocks, sauces and condiments containing wheat. Take care to check ingredient labels on all products you use. • For those who don’t need to avoid gluten, try tossing pieces of toasted garlic Ciabatta bread through salad just before serving.
IN SEASON
CHICKEN AND ASPARAGUS BURGERS
COOK
15 MINS
SERVES
6
Asparagus adds both flavour and colour to ever-popular burgers. When cooking, be sure to make enough for tomorrow's lunchbox. For a vegetarian version, replace the chicken with minced marinated tofu.
INGREDIENTS Burgers: 1 - 1 1/2 bunches asparagus, woody ends removed, sliced finely 750g minced chicken Juice and finely grated rind of 1 lemon 1 egg 1 cup firmly packed fresh breadcrumbs 1 teaspoon salt Freshly ground pepper to taste 6 tablespoons olive oil for cooking Good quality egg mayonnaise mixed with chopped chives to serve. Asparagus Salsa 1/2 bunch asparagus, woody ends removed, diced Finely 1/2 red capsicum, diced finely 1/2 small red onion, diced finely 2 tablespoons chopped chives Salt and pepper 2 teaspoons extra virgin olive oil 1/2 - 1 teaspoon finely grated lemon zest (optional) PAG E 2 4
METHOD 1. To make burgers, thoughly combine asparagus,
chicken, lemon juice and rind, breadcrumbs, salt and peper. Using washed damp hands, shape mixture into 12 burgers. 2. Heat a frying pan over a medium heat and add 3 tablespoons of the olive oil. Cook 6 of the burgers until golden brown and cooked though, 3-4 minutes each side. Remove burgers from pan, drain on paper towel, cover and keep warm. Add remaining 3 tablespoons oil to pan and heat through. Add remaining 6 burgers and cook as first batch. 3. To make Asparagus Salsa, combine all ingredients. 4. Arrange burgers on serving plates, top with salsa and serve with chive mayonnaise.
TIPS • To make a great starter, prepare burger mixture as
above. Shape mixture into smaller portions and roll each portion into a ball. Cook as above and serve on toothpicks with chive mayonnaise or sweet chilli sauce.
F E AT U R E
VEGETARIAN WHERE TO START?
PAG E 2 6
V E G E TA R I A N
OCT 1 IS THE START OF WORLD VEGETARIAN WEEK A week where vegetarians celebrate and promote all the benefits of being a vegetarian. I am guessing that by now most of us have had a thought or two about eating less meat or animal product. Meat is expensive, animal welfare, or improved health, are all reasons you may be considering your options, not to mention the range of plant-based foods is huge now so its no longer a chore to find suitable products. If you have considered a more plant-based diet you do not have to dive in 100% and claim you are now a Vegetarian, most vegetarians do migrate over time, starting with one or two meals a week, developing a menu and growing it over time. WHERE TO START When considering replacing or changing your diet there is only one key consideration - your health. A standard diet of meat and three veg a few times a week, is a pretty stable diet in terms of nutrients, so when you begin removing things from your diet you may need to look for alternatives that replace those same nutrients, especially early on as your body may need to transition. Just going cold turkey on some important nutrients may be a shock to your system. We asked our Nutrition Gura Rebacca Gawthorne for some important advice and tips on nutritional options for beginners and those looking to know more about possible options. PAG E 2 7
V E G E TA R I A N
6 KEY NUTRIENTS EVERY VEGETARIAN NEEDS TO WATCH By Rebecca Gawthorne - Dietitian & Nutritionist Instagram: @nourish_naturally | TikTok: @nourish_naturally
When following a vegetarian diet, some nutrients are harder to get. Good planning is important to ensure your vegetarian diet is varied and well balanced to meet your nutritional needs and reap the health benefits. IF YOU HAVE CHOSEN TO GO VEGETARIAN, OR ARE THINKING ABOUT IT, HERE ARE 6 KEY NUTRIENTS YOU NEED TO PAY ATTENTION TO.
Research shows plant foods boasts a number of health benefits, fromreduced risk of chronic diseases and cancers, to improved heart health, lower blood pressure and cholesterol levels, reduced inflammation, healthy weight management and even improved gut health, immune health, energy levels and mood!
1. IRON
Essential for producing blood and moving oxygen around the body, iron is found in many plant foods including legumes, whole grains, tofu, nuts, seeds, green leafy vegetables, breakfast cereals fortified with iron, as well as eggs. Consuming vitamin C-rich foods with plant-based iron can help to boost absorption by up to 50%. Avoid tea and coffee within one hour of meals for better absorption.
2. CALCIUM
Needed for strong bones and teeth, nerve and muscle function and forming blood clots, calcium rich foods for vegetarians include legumes, dairy foods, fortified plant-based milks like soy, calcium set tofu, certain fruits like figs and oranges, unhulled tahini, leafy greens, nuts and seeds. PAG E 2 8
Always Gluten, nut & Dairy free
V E G E TA R I A N
3. OMEGA-3 FATS
Important for general health and to protect against disease, long chain omega-3 fatty acids are found in certain vegetarian foods like seaweed. Flaxseeds, chia seeds and hemp seeds and their oils provide short-chain omega-3 fats. Our body makes very small amounts of long-chain omega-3 fats from short-chain omega-3 fats, so it’s essential to get them from your diet. Algae-based omega-3 supplements may be n eeded for vegetarians to help meet long-chain omega-3 fat needs.
4. ZINC
Needed for growth and development, reproduction, immune function, skin health, wound healing, vitamin A metabolism, night vision, appetite, taste sensation and hormone interactions, sources of zinc for vegetarians include legumes, nuts and seeds, dairy, eggs and whole grains like breads and cereals. To help increase zinc absorption, soak legumes before cooking, choose sprouted beans, grains and seeds, eat canned legumes and legume pasta and avoid tea and coffee with meals.
5. VITAMIN B12
Important for cell division, forming red blood cells and nerve function, vitamin B12 is found in eggs and dairy foods. Plant-based sources of B-12 include nutritional yeast, meat alternatives and fortified plant-based milk.
6. VITAMIN D
Essential for bone health and healthy immune function, Vitamin D can be obtained by exposing your skin to the sun for 15 minutes per day, as well as by sunning mushrooms, or consuming foods fortified with Vitamin D including plant-based milks, margarine and eggs.
PAG E 3 0
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V E G E TA R I A N
SWEET POTATO CHICKPEA BURGERS
INGREDIENTS 600 g sweet potato (peeled, halved lengthways) 400 g can chickpeas (rinsed, drained) 1 small red onion (finely chopped) 2 garlic cloves (crushed) 1/2 lemon (juiced) 2 tbs smokey chipotle spice blend or fajita seasoning 1/2 cup flat-leaf parsley leaves (finely chopped) 1 cup fresh breadcrumbs ¼ cup raw couscous Olive oil cooking spray Hamburger buns, wedges iceberg lettuce, onion jam & chipotle mayonnaise, to serve PAG E 3 2
METHOD 1. Chop the sweet potato into 3cm chunks. Place onto a microwave-
safe plate. Cover with damp paper towel. Microwave 7-8 minutes or until just tender when tested with a skewer. 2. Drain any excess water. Smash with a fork then transfer to a bowl. Cool 15 minutes. 3. Combine chickpeas, onion, garlic, lemon juice and spice in a food processor. Season, process until mixture almost comes together. Add to the sweet potato with the parsley, breadcrumbs and raw couscous. Shape mixture into 4 patties. 4. Place on a lined baking tray, cover and refrigerate for 30 minutes to firm up if time permits. 5. Place a flat tray into the oven. Preheat oven and tray 220°C fan forced. Spray both sides of the patties with oil. Place onto the hot tray. Cook 15 minutes, turn and cook a further 10 minutes until light golden. 6. To serve, spread onion jam over the base of burger buns. Top with lettuce and sweet potato pattie. 7. Drizzle with chipotle mayonnaise. Serve.
CONSUMER NEWS
NUTRITION, GUT HEALTH AND ITS IMPACT ON PHYSICAL AND MENTAL HEALTH
PAG E 3 4
NUTRITION
By Kate Save, Accredited Practising Dietitian, Exercise Physiologist and Diabetes Educator, CEO and Co-Founder of Be Fit Food.
Performing your best at work and even in your weekly work-outs at the gym or your local sports club requires a combination of intense focus, physical stamina and mental acuity. While the majority of people often prioritise various aspects of their health in the lead up to certain big ‘life events’ such as weddings, milestone birthdays or even getting ‘fit’ for a holiday, one factor that is often overlooked is gut health, which plays a role in both physical and mental wellbeing. The gut, often referred to as the "second brain," is home to trillions of bacteria and other microorganisms that make up the gut microbiome. (1) This complex ecosystem of bacteria has a profound influence on our overall health. Not only does it aid in digestion and nutrient absorption, but it also plays a significant role in regulating the immune system and producing essential neurotransmitters such as serotonin, dopamine, and gammaaminobutyric acid (GABA), which are crucial for mental wellbeing. (2),(3) Physical health is a cornerstone of high performance when it comes to our cardiovascular health. However, a strong and well-functioning digestive system is also essential for absorbing the nutrients needed for optimal energy levels, muscle recovery, and endurance. (1) Poor gut health can lead to issues such as bloating, gas, indigestion, and nutrient deficiencies, all of which can hinder an individual’s physical performance on the course.
Furthermore, a healthy gut promotes a robust immune system. (3) People who frequently travel and are exposed to different environments and climates are particularly susceptible to illnesses. A compromised immune system due to poor gut health can lead to frequent illnesses, decreased energy levels, and prolonged recovery times, all of which can impact an individual’s ability to consistently perform at their best. While physical health is undoubtedly crucial, mental well-being is equally important. The gut-brain connection, known as the gut-brain axis, highlights the bidirectional communication between the gut and the brain. Scientific research has shown that an imbalance in the gut microbiome can contribute to mental health issues such as anxiety and depression. (1) Stress and pressure are inherent in both work and sport. Maintaining a healthy gut can help individuals manage stress levels more effectively and enhance their mental resilience. The production of neurotransmitters in the gut, such as serotonin, often referred to as the "feelgood" neurotransmitter, has a direct impact on mood regulation. (2) A healthy gut microbiome ensures the production of an adequate amount of serotonin, leading to improved mental wellbeing and a more focused and positive mindset on the golf course. »
PAG E 3 5
NUTRITION
So, how can the everyday person improve their gut health to optimise their physical and mental performance? HERE ARE A FEW KEY STRATEGIES: MAINTAIN A BALANCED DIET A diet rich in fibre, fruits, vegetables, whole grains, and lean proteins supports a diverse gut microbiome. Avoiding processed foods, added sugars, and artificial sweeteners and preservatives is crucial for gut health. STAY HYDRATED Drinking an adequate amount of water helps maintain proper digestion and supports a healthy gut. INCLUDE PROBIOTICS AND PREBIOTICS Probiotics are beneficial bacteria that can be found in fermented foods like yogurt, sauerkraut, and kimchi.4 Prebiotics, on the other hand, are non-digestible fibers found in foods like garlic, onions, and bananas that serve as food for the beneficial bacteria in the gut. (5) MANAGE STRESS High stress levels can negatively impact gut health. Engaging in relaxation techniques such as meditation, yoga, or deep breathing exercises can help reduce stress and promote a healthy gut. PAG E 3 6
GET QUALITY SLEEP Sufficient sleep is essential for overall health, including gut health. Aim for seven to eight hours of quality sleep each night to support optimal gut function. At Be Fit Food, we help support the gut health of our customers by only using high-quality, fibre-rich ingredients with a variety of fruits, vegetables and wholegrains. The inclusion of lean proteins in Be Fit Food meals also supports muscle recovery and the necessary building blocks for optimal physical performance. Furthermore, with a range of immune-boosting nutrients, including vitamins, minerals and antioxidants, Be Fit Food meals help strengthen the body’s defense against illness and can help individuals stay healthy and maintain peak performance throughout the year. Gut health plays a vital role in the physical and mental wellbeing of all individuals. By prioritising a healthy gut through proper nutrition, hydration, stress management, and sleep, it is easy to enhance overall performance on a daily basis. Taking care of gut health not only optimises digestion and nutrient absorption but also improves mental resilience and mood regulation. Incorporating gut health practices into your routine can be the secret weapon for unlocking your full potential and achieving peak performance in every aspect of your life.
References: 1. Clapp M, Aurora N, Herrera L, Bhatia M, Wilen E, Wakefield S. Gut microbiota’s effect on Mental Health: The gut-brain axis. Clinics and Practice. 2017;7(4):987. doi:10.4081/cp.2017.987 2. Chen Y, Xu J, Chen Y. Regulation of neurotransmitters by the gut microbiota and effects on cognition in neurological disorders. Nutrients. 2021;13(6):2099. doi:10.3390/nu13062099 3. Wu H-J, Wu E. The role of gut microbiota in immune homeostasis and autoimmunity. Gut Microbes. 2012;3(1):4–14. doi:10.4161/gmic.19320 4. Davani-Davari D, Negahdaripour M, Karimzadeh I, Seifan M, Mohkam M, Masoumi SJ, et al. Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods. 2019;8(3). 5. Plaza-Diaz J, Ruiz-Ojeda FJ, Gil-Campos M, Gil A. Mechanisms of Action of Probiotics. Advances in Nutrition. 2019;10(suppl_1):S49-S66.
AUSSIE KIDS
DIY JACK O LANTERN
Ever tried to carve a Jack o Lantern pumpkin?, well its pretty easy, buy a pumpkin, the riper the better, cut the top, scoop out the middle, cut a face, and at night insert a candle to give it that creepy look. Preparing a Jack O Lantern is a great fun activity that can be enjoyed by the whole family. GET IN QUICK The popularity of Halloween means that finding a big orange pumpkin gets harder the closer you get to Halloween, last year many could not buy a pumpkin within a week of Halloween. If you can not find an orange pumpkin and colour will do (although they may be harder to carve), just paint it orange. Although orange is the common colour for Jack O Lanterns you can colour yours any colour you like, you can also have a happy non scary Jack O Lantern faces. JAZZ UP JACK Jazz up with some funky LED lighting, perhaps flashing lights or motion sensored sounds. TIP Keep the middle part you scooped out pumpkin as its still great for eating, even if it’s been mangled by the kids its good for soup or pie filling. Insert some glad wrap or cloth into your Jack O Lantern (so its dry inside ) and use it as your trick or treat bowl for kids coming to the door.
FUN FACTS They say that Jack O Lanterns were first made to scare off thieves who would raid pumpkin crops.
PAG E 3 9
AUSSIE KIDS
…………… OR TREAT!
Trick or treat, hmmm, I think we should rename this saying to treat or treat, as I have never heard of anyone going for the trick. In the early days of Halloween the kids would need to knock on the door and the householder would have the opportunity to scare the kids with a mask or offer a trick or a treat, these days the lollies are left in a big bowl and kids help themselves, .
BORING
WIZZ FIZZ
This spooky season, Wizz Fizz stands out as the perfect Aussie trick-or-treat snack of choice, bringing joy and nostalgia to Halloween night. Embrace the fun and flavour of Australia with Wizz Fizz!
SCARY MOVIE NIGHT
With Halloween comes the old scary movie re runs, forget the popcorn, how about some home made snacks. PAG E 4 0
CADBURY CHOCOLATE BLOCK HAUNTED HOUSE
4 of your favourite solid 180g* CADBURY CHOCOLATE Blocks (2 walls and 2 x roof)
PAG E 4 2
SOUR PATCH Kids 190g
THE NATURAL CONFECTIONERY CO. Sour Squirms 180g
PASCALL Marshmallows 125g
CADBURY DAIRY MILK FREDDO 12g
CADBURY DAIRY MILK CARAMELLO KOALA 15G
AUSSIE KIDS
TIME
10 MINS
SERVES
2
DIFFICULTY MEDIUM
INGREDIENTS Your choice of 4 CADBURY Chocolate Blocks SOUR PATCH Kids 220g THE NATURAL CONFECTIONERY CO. Sour Squirms 180g CADBURY DAIRY MILK FREDDO Milky Top Sharepack 144g CADBURY DAIRY MILK FREDDO Sharepack 144g CADBURY FLAKE Sharepack 168g CADBURY CHERRY RIPE Sharepack 180g PASCALL Vanilla & Raspberry Marshmallows 125g PASCALL Jubes 350g
METHOD 1. Using image as a guide and a serrated knife, cut one block into
two triangles to form the front and back of the roof. Once complete cut the 3x remaining blocks in half to form 6x squares, these will be used for the roof and walls. 2. Break up the remaining chocolate offcuts and melt in a microwave safe bowl at 50% power in 20 second bursts, reduce to shorter bursts until 75% of the chocolate has melted. 3. Using 4x (half block) squares, spread melted chocolate along the joining edges of 2x blocks and press together, repeat until all edges are joined together forming the base of the house. 4. Use 1x (half block) square and 1x triangle and spread melted chocolate along the edges to join the sides together until secure, repeat a second time and then join all edges to secure the roof for the house. Shape so corners are as square as possible 5. Fill the base with SOUR PATCH Kids, Sour Squirms and Jubes to create a hidden surprise. TIP: Don’t forget to save 8x Sour Squirms, 1x Jube and a handful of SOUR PATCH Kids to create a spider once your house is built. 6. Spread melted chocolate along the top edges of the base and the bottom edges of the roof and join together by pressing the roof firmly on top of the base. Then using melted chocolate decorate with FLAKE (chimney) CHERRY RIPE (door) and the end of a Sour Squirm (door knob) to create the finishing touches. 7. Melt Marshmallows in a microwave safe bowl and stir until melted. When safe to touch take a pinch and pull apart between your hands to create cobweb like strands. Wrap over the roof of the house for cobweb effects. 8. Using melted marshmallow adhere together a Jube (head) a marshmallow (body) and 4 x Sour Squirms cut in half (legs) and position on your haunted house to form a spider. 9. 1: Decorate as desired using your favourite CADBURY Products. 2: Chocolate can be carefully re-melted as per step 2 if desired. *To build a Haunted House all you require is 4 x blocks of your favourite 180g CADBURY chocolate blocks (choose pure chocolate rather than soft centre), 1x FLAKE and your own selection of decorations. SOUR PATCH, DAIRY MILK, THE GLASS AND A HALF DEVICE AND THE COLOUR PURPLE ARE TRADE MARKS USED UNDER LICENCE PAG E 4 3
SUBSCRIBE FREE CLICK TO OUR ONLINE MAGAZINE HERE IT’S EASY TO SUBSCRIBE, SIMPLY CLICK ON THE LINK ABOVE WHICH NAVIGATES YOU TO OUR WEBSITE. THEN CLICK ON THE SUBSCRIBE BUTTON TOP RIGHT WITHIN THE WEBSITE, A POP-UP BOX WILL APPEAR, FILL IN YOUR NAME AND EMAIL DETAILS AND YOUR DONE! WELCOME TO BUY AUSTRALIAN MAGAZINE!
PAG E 4 5
CONSUMER NEWS
EVERY VEG COUNTS LET’S TRY FOR 5 During National Nutrition Week, Nutrition Australia run their annual Try for 5 campaign to encourage us to eat the recommended 5 serves of veggies per day. One of the easiest ways to nurture health is by eating vegetables, which are packed with vitamins and nutrients.
“ Vegetables are at the very centre of healthy eating and a critical part of our diet for people of all ages. They can safeguard us from chronic health conditions – such as diabetes, stroke, heart disease and obesity, but we still don’t eat as many as we should”
Lucinda Hancock, CEO – Nutrition Australia. PAG E 4 7
TRY FOR 5
Visit Tryfor5.org.au and follow @NutritionAustralia on socials for helpful tips and recipes PLUS your chance to WIN huge prizes. Check out:
• 100s of budget-friendly recipes • The Try for 5 competition and WIN huge prizes worth over $3,500 • Their practical and helpful tips on how to shop smart and make your veggies go further EVERY CENT COUNTS If you need another incentive to include more vegetables in your diet then consider how affordable veggies are when you buy in-season, frozen or canned. You can get more for your money and improve your health at the same time! It doesn’t stop at National Nutrition Week, Try for 5 year-round and see the improvements to your health and your wallet!
Visit Tryfor5.org.au today or scan the QR code PAG E 4 8
SUPER GREEN WARM POTATO SALAD 30
4-6
INGREDIENTS
• 1kg Mitolo Family Farms Low Carb potatoes • 1 bunch broccolini • 1 bunch asparagus • 1 cup frozen peas • Sea salt • Cracked black pepper
Easy FOR PESTO
• 2 bunches basil, leaves picked • 2 garlic cloves • 30g pine nuts • 30g grated Parmesan • ½ tsp salt • ½ cup olive oil
METHOD
STEP 1 Cut the potatoes into medium sized pieces, place in a medium saucepan, cover with cold water, season with salt, bring to the boil, then simmer until tender. STEP 2 Meanwhile, make the pesto by placing all the ingredients except the olive oil in a food processor and pulse to form a rough paste. Drizzle in the oil with the motor running. STEP 3 Bring another medium saucepan filled with salted water to the boil. Cook the broccolini, asparagus and peas until just tender, you may need to do this in batches. STEP 4 Chop the broccolini and asparagus into small pieces and place in a large bowl with the potatoes and peas. STEP 5 Pour over the pesto, toss well to combine, season with salt and pepper and serve.
AVAILABLE IN LOW CARB, MASHING & CHIPPING 1.5kg BAGS
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A N H S D E V R IBR F
PRING R E C TS I P AN
ES
s e p i c e R
RECIPES
Lilydale Chicken Party Nachos Teriyaki Beef Mince Skewers Cake Tin Frittata Aussie Pork & Salami Sharing Platter Asparagus, Tomato and Parmesan Salad Salmon Rillettes and Pear Relish Crunchy Crackle Tiramisu Pots Anzac Biscuit & Burnt Fig Ice Cream Sandwiches Australian Pineapple Salsa with Jerk BBQ Chicken Pear, Rosemary & Frangipane Cake PAG E 5 1
LILYDALE CHICKEN PARTY NACHOS
PAG E 5 2
RECIPES
PREP
30 MINS
COOK
30 MINS
SERVES
8
With Summer holidays coming up quickly, it's time for gettogethers, pool parties & hanging out with mates in the backyard over large platters of delicious Party Chicken Nachos!
INGREDIENTS 800g Lilydale Free Range chicken thigh fillets, diced into 1 cm pieces 1 tbsp smoked paprika 1 tbsp ground cumin 1 tsp cayenne pepper 1 tsp dried oregano 1 tsp sea salt flakes 2 tbsps lime juice 1 tbsp olive oil 1 cup diced canned tomatoes (or store-brought taco sauce) 150g corn chips 1 cup shredded mozzarella cheese 1 tbsp grated parmesan cheese 1 corn cob, grilled, kernals removed
Salsa 1 tomato 1/2 a red onion 1/2 a green jalapeno 1 small bunch of coriander 1 lime A pinch of salt & pepper Guacamole 2 ripe avocados 1/2 a red onion 1 small bunch of coriander 1 lime A pinch of salt & pepper
METHOD 1. Place diced Lilydale chicken in medium bowl. Add smoked
paprika, cumin, cayenne pepper, garlic powder, oregano, salt and lime juice. Toss and mix well to coat the chicken pieces thoroughly. Set aside. 2. To make the salsa, finely dice 1 tomato, ½ red onion and ½ deseeded jalapeno. Add to a bowl along with coriander, juice of 1 lime, salt, pepper. Mix well. 3. To make guacamole, add flesh of 2 avocados, ½ finely diced red onion, coriander, juice of 1 lime, salt, pepper to a bowl. Mash until quite smooth and mix well. 4. Heat olive oil in large cast iron frying pan on high heat. Add marinated chicken and cook on high heat for approx 3-4 minutes until seared and browning. Reduce heat to med. Add canned tomato (or taco sauce). Cook for 8 mins until chicken is cooked through, sauce is thick and coating the chicken. 5. To assemble the nachos, arrange corn chips on a large platter. Top generously with cooked chicken. Sprinkle with mozzarella cheese and warm in the microwave on full power for 40-50 secs until cheese has melted. 6. Remove and top with salsa, guacamole, grilled corn and parmesan cheese. Serve immediately. PAG E 5 3
TERIYAKI BEEF MINCE SKEWERS
PAG E 5 4
RECIPES
PREP
10 MINS
COOK
15 MINS
SERVES
4
INGREDIENTS 4 x 150g (approx.) lean beef rissoles 1/2 cup (125ml) teriyaki marinade +extra, to serve ¼ cup panko breadcrumbs (or normal) 4 shallots, cut into 3cm lengths +extra, thinly sliced, to serve 1 large red capsicum, cut into 3cm pieces 2 small zucchini, cut into 1cm thick rounds 270g soba noodles Steamed Asian greens, sesame seeds, toasted (optional), to serve
METHOD 1. Place rissoles, 1 tablespoon teriyaki marinade, garlic,
ginger and panko crumbs in a large bowl and stir until combined. Using damp hands roll into 24 small meatballs. Thread meatballs, shallots, capsicum and zucchini alternatively onto skewers and spray lightly with oil. 2. Pre-heat a large non-stick frying pan or barbecue over medium-high heat. Cook skewers, in batches, for 7-8 minutes, turning regularly, or until lightly charred and cooked through. Rest on a plate loosely covered with foil for 5 minutes. 3. Meanwhile, cook soba noodles according to packet directions. Drain well. 4. Serve skewers with noodles, extra teriyaki marinade, extra green onions and Asian greens and sesame seeds, if desired.
TIPS You will need 8 small bamboo or metal skewers for •
this recipe – soak bamboo skewers in cold water for 10 minutes to prevent burning • Fill a pita bread or wrap with any leftover meatballs, salad and mayonnaise for a delicious sandwich. • Use whatever onion and capsicum you have available in this recipe. • Meatballs can be made ahead of time and frozen – pop them in the fridge in themorning to thaw and they will be ready to use in the evening meal.
Recipe courtesy of
PAG E 5 5
Teriyaki Bowls INGREDIENTS 1 pkt MAGGI Teriyaki Bowls
1 2
500g lean beef strips
6 cups of veggies (1½ cups per serve) Your choice! We like steamed broccoli cut into bite size pieces with sliced red capsicum, cucumber and spring onion. Served with cooked brown rice & toasted sesame seeds. 2tsp oil
COOK TIME: 10 mins SERVES
1. TEAR: Pull apart the two sachets.
1
2. COOK the rice according to the directions on the packet. 3. MARINATE: In a medium-sized bowl, combine Quick Marinade and beef strips. Marinate for 5 minutes. 4. COOK: Heat 2 tsp oil in a frying pan over high heat. Fry marinated beef strips for 5 minutes or until cooked through. While the beef strips are cooking, steam broccoli for 2-3 minutes.
2
500g cooked brown rice
PREP TIME: 10 mins
5. FINISH: Build your bowls with cooked brown rice, your favourite veggies and cooked beef strips. Add the Drizzle as a dressing to each bowl and enjoy!
CAKE TIN FRITTATA
PAG E 5 8
RECIPES
TIME
2 HRS
SERVES
6-8
INGREDIENTS 10 eggs 600g sweet potato, peeled and cut into 2cm dice 1 red capsicum, cut into 2cm chunks 1 leek, white part only, cut into 1cm thick slices 2 tbsp olive oil Salt and pepper 60g baby spinach leaves 375g smooth ricotta 1/2 cup (50g) grated parmesan 1 cup (110g) grated cheese 1 clove garlic, crushed 1/3 cup (80ml) thickened cream Rocket salad and spicy tomato chutney, to serve
METHOD 1. Preheat oven to 220°C/200°C (fan-forced).
Grease and line the base and sides of a round 23cm (base measurement) springform cake tin. 2. Combine sweet potato, capsicum and leek in a large roasting pan. Drizzle with olive oil and season with salt and pepper. Bake 30 minutes. Remove from oven. Toss baby spinach through warm vegetables to wilt. Set aside to cool slightly. 3. Whisk together eggs and season with salt and pepper. Whisk in ricotta, parmesan, garlic, cream and half the cheese. 4. Spoon half the vegetables into prepared pan and pour over half the egg mixture. Repeat with remaining vegetables and egg. Sprinkle with the remaining cheese. 5. Reduce oven temperature to 200°C/180°C (fan-forced) and bake for 60-70 minutes. Cover the top with foil if browning too much. Remove from oven when the centre is just a little wobbly. Stand for 10-15 minutes before removing from the tin and serving. Serve with rocket salad and spicy tomato chutney.
PAG E 5 9
AUSSIE PORK & SALAMI SHARING PLATTER
PAG E 6 0
RECIPES
PREP
60 MINS
COOK
30 MINS
SERVES
16
INGREDIENTS Pork chipolatas in streaky Aussie bacon 16 pork chipolatas 8 slices streaky Aussie bacon, halved lengthways olive oil spray tomato sauce or chutney, to serve Pan-fried Aussie chorizo, tomato & bocconcini bites 2 (200g) Aussie pork chorizo sausages 8 grape tomatoes, halved lengthways 16 bambini bocconcini, drained 16 small basil leaves Aussie salami roses 10-12 slices (about 120g-150g per rose) Aussie salami like Hungarian mild (note, we have 3 roses on our platter Additional items for the platter 200g mixed sliced Aussie salami like Fennel Sopresa, Picante and Cacciatore. 250g tub mixed olives 200g tub sun-dried tomato & feta mix Cracker selection and breadsticks of your choice Small bunch seedless green grapes, washed
METHOD 1. To make the pork chipolatas in streaky Aussie bacon, preheat oven
to 200°C fan-forced. Wrap a strip of bacon around each chipolata and secure with a toothpick. Place on a baking tray lined with baking paper. Spray with oil. Bake for 20-25 minutes, turning occasionally, until golden brown. Remove toothpicks. Transfer to a heatproof serving pan. Serve hot with tomato sauce or chutney. 2. Meanwhile, to make the pan-fried, tomato and bocconcini bites, slice each chorizo diagonally to make 16 slices. Heat a greased nonstick frying pan over medium-high heat. Pan-fry chorizo on both sides until golden. Transfer to a plate lined with paper towel and set aside to cool. Thread a chorizo slice onto a toothpick, top with a halved tomato, a bocconcini and a basil leaf. Repeat using remaining ingredients. Season with pepper. 3. To make one salami rose, fold a slice of salami over the rim of a stemless wine glass, pushing two-thirds of the salami inside the glass. Press salami onto the glass rim. Lay another slice of salami over the glass, overlapping the slice before it by about two-thirds. Press slice onto the glass rim. Repeat, gently pressing slices down into the glass and using the remaining salami until the hole in the centre fills. Flip the glass over onto your serving board and gently pull the glass away to create the rose. 4. Place chipolata pan onto a very large serving board. Arrange chorizo bites, salami roses, sliced mixed salami, olives, sun-dried tomato and feta mix, crackers, breadsticks and grapes onto the serving board
PAG E 6 1
RECIPES
ASPARAGUS, TOMATO AND PARMESAN SALAD
INGREDIENTS 3 bunches asparagus, woody ends removed 1 bunch sage, leaves picked off stems Salt and pepper 250g mixed cherry tomatoes, cut in half 1/4 cup chopped chives 4 tablespoons olive oil 1/2 cup Panko breadcrumbs (see Tip) 2 tablespoons white balsamic vinegar or wine vinegar 1/2 teaspoon sugar 100g parmesan cheese, shaved (see Tip)
COOK
6 MINS
SERVES
4
METHOD 1. Cut the asparagus spears into 3. 2. Chop half of the sage leaves and leave the rest whole. 3. Heat a large non-stick pan until very hot. Add 1 tablespoon or a good lug
of oil and toss in half the asparagus. Stir-fry for 2 minutes until hot and just seared. (They will keep cooking so only JUST cook them). Transfer to a bowl and continue cooking the remaining asparagus. 4. Put another lug of olive oil into the pan and add the tomatoes and whole sage leaves and a sprinkle of salt. Toss over a high heat until the sage leaves are wilted, then add them to the asparagus together with the chives. 5. Wipe out the pan, add some more oil and then add the chopped sage leaves, Panko breadcrumbs and some salt and pepper. Move the crumbs around the pan until nicely toasted and then pour into a separate bowl. 6. Mix the vinegar with the sugar to dissolve and then add to the salad tossing well before transferring to a plate. Sprinkle with the shaved Parmesan and sage crumbs and serve at once.
TIPS Try to make the same day you want to eat it, as the asparagus gets softer. • • If you can’t find sage use fresh picked basil. • Panko breadcrumbs are Japanese-style breadcrumbs that have a lovely
crunchy texture. They are available at Asian grocery stores or the Asian food section of supermarkets. • For those on a gluten free diet, use rice crumbs (available in health food stores) instead of the Panko breadcrumbs. • Use the side of your grater to shave the parmesan cheese or buy shaved parmesan. PAG E 6 2
RECIPES
SALMON RILLETTES AND PEAR RELISH
SERVES
6
MEAL
INGREDIENTS
METHOD
Pear relish 2 Packham pears peeled and sliced 50ml olive oil 1 small red onion finely chopped 2 cloves garlic 60ml cider vinegar 70g sugar ½ tsp cumin seeds toasted andground ½ tsp mustard seeds crushed 2 bay leaves
For the pear relish 1. In a heavy based pot, sauté the red onion until slightly caramelisedthen add spices, sugar, vinegar and bay leaves. Cook until the excess liquid has reduced away, add pear and cook for further 10 minutes. Cool and set aside.
Rillettes 400g salmon 100g smoked salmon 100g butter 1 tsp fennel seeds toasted and ground 1 bunch of dill 1 preserved lemon finely chopped 20g capers finely chopped ¼ tsp cayenne pepper 50ml crème fraiche Salt and pepper Salad 3 endives Olive oil 1 lemon juiced 12 nasturtium leaves to serve PAG E 6 4
For the rillettes
1. Steam the salmon for about six minutes or until just cooked. Place in a bowl with the smoked salmon and gently flake together. 2. Add chopped dill, preserved lemon, capers, spices, butter and crème fraiche and gently mix together to combine. Season with salt and pepper and place in the fridge to set.
For the endive salad 1. Cut endives in half lengthways and gently colour them in a hot pan or a chargrill until cooked through. Season with salt, olive oil and lemon juice and set aside. To serve
1. On a serving plate, place a large quenelle of
salmon mix on the plate followed by a spoonful of pear relish, charred endive and garnish with nasturtium leaves. Serve immediately.
STAMINADE ORANGE HYDRATE
25% REDUCED SUGAR THE ORIGINAL AUSTRALIAN SPORTS POWDER DRINK AUSTRALIAN FAMILY OWNED & MADE
CRUNCHY CRACKLE TIRAMISU POTS
PAG E 6 6
RECIPES
PREP 15 MINS
+
CHILLING TIME 1 HRS
COOK
5 MINS
MAKES
6
DIFFICULTY EASY
When you take tiramisu and make it crunchy, these delicious dessert pots are what you get! Full of creamy mascarpone and crunchy coffee-chocolate crackle, these adults-only treats are welcome at any dinner party.
INGREDIENTS Choc Coffee Crackle 100g Copha, chopped 80g dark cooking chocolate 45%, chopped 2 cups (80g) Kellogg’s Rice Bubbles 1/4 cup (40g) icing sugar mixture 1/3 cup (25g) desiccated coconut 1 tablespoon instant coffee granules 1 tablespoon boiling water Creamy Mascarpone 300ml thickened cream 2 tablespoons icing sugar 2 teaspoons vanilla extract 250g mascarpone 2 tablespoons Marsala wine (optional) Dusting of cocoa powder for garnish
METHOD Choc Coffee Crackle 1. Combine the Copha and chocolate in a heatproof bowl over a saucepan of gently simmering water. Stir until melted then remove from heat. 2. Add the Rice Bubbles, icing sugar and coconut to a large mixing bowl. Add the Copha mixture. Stir to combine. 3. Dissolve coffee in boiling water and add to crackle mixture. Mix well. 4. Spoon onto a lined tray and spread to form a 1cm thick layer. Freeze for 15 minutes or until set. Creamy Mascarpone
1. Beat cream, sugar and vanilla together with electric beaters on high speed until soft peaks form. Fold in mascarpone and Marsala until just mixed through. Refrigerate until needed. 2. To serve, break up the crackle mixture into smaller clumps. Spoon 1½ tablespoons into the base of six 300-400 ml glass tumblers. Dollop 2 tablespoons of creamy mascarpone mixture over the top of the crackle. Repeat layers, finishing with more crackle on top. Serve immediately or refrigerate for up to 4 hours. Serve dusted with cocoa powder.
TIPS & HINTS • Chocolate and Copha can be melted in the microwave. Place into a
microwave safe bowl and heat on High for 1-2 minutes. Stir until melted and smooth. • The crackle and mascarpone mixtures can be made a day ahead. Store in separate airtight containers and refrigerate. • Pots can be assembled and refrigerated up to 4 hours in advance.
PAG E 67
ANZAC BISCUIT AND BURNT FIG ICE CREAM SANDWICHE
PAG E 6 8
RECIPES
ES
MAKES
4
INGREDIENTS 1 cup plain flour 1 cup rolled oats 1 cup shredded coconut ¾ cup brown sugar, firmly packed Zest of 1 lemon 125g unsalted butter, melted 2 tbspn golden syrup 2 tbspn Maggie Beer Verjuice ½ tsp bicarbonate of soda 1 tub Maggie Beer Burnt Fig, Honeycomb & Caramel Ice Cream
METHOD Preheat oven to 160c 1. 2. Mix the flour, rolled oats, coconut, brown sugar and lemon zest in a medium-sized bowl.
3. In a small saucepan, melt the butter with the golden
syrup and Verjuice. Once the butter has melted, bring the mixture to a simmer before adding the bicarb soda. Stir to completely dissolve. 4. Add the hot butter mix and the sugar mix to the dry ingredients and fold through. 5. Divide the mixture into 8 and roll into even-sized balls. Place on a lined baking tray and then, using your fingers, squash to flatten, leaving 2-3cm between each ball. 6. Place into the preheated oven and bake for 18-20 minutes, or until golden brown. 7. Remove from the oven, allow to cool slightly, then transfer to a wire rack to cool completely. 8. To serve, sandwich scoops of Burnt Fig, Honeycomb & Caramel Ice Cream between the ANZAC biscuits. Eat immediately or freeze for later.
Scan the QR code to discover more delicious recipes from Maggie Beer. Maggie Beer’s decadent range of Ice Creams are made using free range egg yolks and the highest quality ingredients to create the most delicious, indulgent flavour. Find Maggie’s range of Ice Creams in select Woolworths & leading supermarkets today. PAG E 6 9
RECIPES
AUSTRALIAN PINEAPPLE SALSA WITH JERK BBQ CHICKEN
INGREDIENTS 4-5 chicken thighs Jerk marinade 2 -3 garlic cloves, minced Juice of 2 limes 1/2 ground nutmeg 1 1/2 tsp all spice 1 1/2 tsp sweet smoked paprika 1/2 tsp chilli flakes (alter to your liking) 1 cayenne pepper 3 tbsp olive oil 1 tbsp honey Pinch sea salt Pineapple salsa 1/2 Australian pineapple, cubed 2 cucumbers, diced 1/2 red onion, finely diced 1/2 bunch coriander leaves 1 small jalapeño, thinly diced Juice of 1 lime Hot yoghurt sauce 1/3 cup Greek yoghurt 1 tbsp hot sauce store bought (alter to your liking) Serve 1 extra lime, lightly grilled Brown rice or quinoa Fresh coriander leaves PAG E 70
PREP
20 MINS
COOK
10-15 MIN
SERVES
2-3
METHOD 1. Combine all of the Jerk marinade into a medium ceramic bowl, stir well to combine.
2. Add the chicken thighs and coat, cover and
place in the fridge to marinate for a minimum of 2-3hrs 3. To make the pineapple salsa, combine all of the ingredients into a serving bowl and toss. Set aside until serving. 4. To make the hot sauce combine the ingredients and stir. Set aside in the fridge until serving. 5. Heat a cast iron grill to medium heat or a BBQ grill, brush off excess marinade from the chicken, and place on the grill. Gently push the chicken down into the grill using a spatula, look for a golden colour and nice char marks. Once cooked on one side flip the chicken over and cook on the other side. Add a lime sliced in half to the grill to lightly char for a few minutes. 6. Serve the grilled chicken with the grilled lime on the side to squeeze over. Serve with the pineapple salsa, a side of brown rice or quinoa and the hot yoghurt sauce along with extra fresh coriander leaves over the top.
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PEAR, ROSEMARY & FRANGIPANE CAKE RECIPES
PEAR, ROSEMARY & FRANGIPANE CAKE
INGREDIENTS
METHOD
120g white sugar 120g brown sugar 110g self-raising flour 140g almond meal 1 tbsp chopped rosemary 240g softened butter – room temperature 4 eggs beaten – room temperature 6 Winter Nelis pears peeled and quartered 500g sugar 2 lemons zested and juiced INGREDIENTS 1 sprig of rosemary 1 vanilla120g beanbrown cut insugar half 110g self-raising and seeds scraped out flour 140g almond meal Whipped cream to serve 1 tbsp chopped rosemary 240g softened butter – room temperature 4 eggs beaten – room temperature 6 Winter Nelis pears peeled and quartered 500g sugar 2 lemons zested and juiced 1 sprig of rosemary 1 vanilla bean cut in half and seeds scraped out Whipped cream to serve
Pre-heat oven to 150 degrees.
#perfectpearing PAG E 7 2
SERVES
10
Line a 22cm spring form cake tin with baking paper, making sure to leave at least 3cm of paper overhanging the top of the tin. For the cake batter Cream the butter and sugar and add the eggs one at a time. Fold in the almond meal, flour and chopped rosemary, being careful not to over mix. For the pears Add sugar to a heavy based pan and cook to a light caramel. Add vanilla, lemon juice and lemon zest and toss the pears until coated. METHOD Cook for about five minutes. 1. Pre-heat oven to 150 degrees. pears spring in the bottom of the tin,sbaking pour over batter and bake 2.Arrange Line a 22cm form cake tin with paper, making sure to atleave 150 degrees 2 to overhanging 2½ hours or until cake at least for 3cmabout of paper the top of skewer the tin. comes out clean. For the cake batter
1. Cream butter and and add eggs one at a time. Fold in To serve,the place a slice onsugar a serving platethe with a spoonful of softly
the almond meal, and of chopped careful not to whipped cream and flour a drizzle any leftrosemary, over pear being caramel. over mix. Garnish with a sprig of rosemary. For the pears Serves 10 1. Add sugar to a heavy based pan and cook to a light caramel. Add vanilla, lemon juice and lemon zest and toss the pears until coated. Cook for about five minutes. 2. Arrange pears in the bottom of the tin,s pour over batter and bake at 150 degrees for about 2 to 2½ hours or until cake skewer comes out clean. To serve, place a slice on a serving plate with a spoonful of softly whipped cream and a drizzle of any left over pear caramel. Garnish with a sprig of rosemary.
DEDICATION YOU CAN TASTE
Lilydale farmers have been perfecting free range farming for over 20 years, based on one simple belief: chicken that’s raised better, tastes better. Our commitment to quality and chicken welfare is what sets us apart. From farm to plate, quality ingredients create unforgettable dishes.
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CONSUMER NEWS
SPRING INTO THE GARDEN
REPOTTING PLANTS WATCH YOUR GARDEN SPRING INTO LIFE WITH THESE GREAT GARDENING TIPS
PAG E 76
REPOTTING SHOULD BE DONE AT LEAST ONCE IN A 12 MONTH PERIOD This is because potting mixes are predominately made up of organic matter which continues to break down while in your pots. As it breaks down it lessens the space in the mix, giving your plants less ‘breathing room’ for the roots to move, or for water to get through. Repotting with fresh mix opens up this space.
REPOTTING MADE SIMPLE 1. Before re-potting, give your plant a thorough wetting down and choose a bigger pot; at least one third bigger than the initial pot.
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2. Place a small amount of your selected potting mix in the base of the pot. 3. Position the plant in the centre of the pot 4. Fill around the edges with your potting mix to within 20 mm of the top of the pot 5. Press down gently and water in well It’s important to remember, that your plants can only be as good as the potting mix you put them in. Often people will spend big money on beautiful plants, only to plant them into cheap potting mixes which are lacking in nutrients and essential ingredients needed to make your plant thrive. Try and use premium quality potting mixes, , and check for their packed dates to ensure you’re getting the freshest mix.
LAWNS, GLORIOUS GREEN LAWNS Warmer weather means the growth season is starting for your lawn and now is the perfect time to prepare Summer. Top dress, Using a lawn top dressing which contains a slow release fertiliser, or ‘lawn feed’ means not only are you levelling out those undulations in your lawn as you go, but also feeding the soil. A top dress that contains an organic slow release fertiliser is best as it will improve the soil composition and aid in healthy root growth. Healthy, even root growth means less weeds.
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AUSSIE PETS
AUSSIE PETS BROUGHT TO YOU BY BOW WOW ALL NATURAL PRODUCTS.
AM I LOVING YOU, TO DEATH? WE ALL LOVE OUR PETS, THEY ARE PART OF OUR FAMILIES, AND MANY PEOPLE REFER TO THEIR PETS AS THEIR FURY CHILDREN. When preparing meals for you and your family I am sure you look to ensure that the products chosen are tasty and health, (most of the time, we all love take away night). DO YOU DO THE SAME FOR YOUR PETS? »
PAG E 8 1
AUSSIE PETS
Pet food products have come a long way in the past 10 years, where once most of the pet foods available were simply meat by-products left over from meat processing, they were high in protein but not much else. These days you can get much better products, and you can also really drill down to find particular foods to suit your pets needs, like puppy specific, or foods to help minimise or maximise a nutrient, all this is a great first step in maintaining your pet’s overall health. However, one of the most common issues pets have is being overweight, so no matter
how good or healthy your pet’s food is, if you are feeding them too much, they become overweight, this can lead to other serious health issues. Your pet will eat as much as you put out for them, so be mindful of the amount. Think about how much you could eat in one meal proportionate to your size, then relate that to your pet, for a standard 5-8 KG pet a hand full of dried food can be like us eating a standard meat pie. Many dog food brands have a scale on the label which shows - amount according to weighso look for these label guides.
PETS ARE SUPPOSED TO BE LEAN AND MUSCULAR, NOT FAT AND SLUGGISH. HERE ARE JUST A FEW TIPS. NUMEROUS PETS If you have numerous pets keep an eye on whose eating what as some pets may be eating the others food, sperate eating stations may be needed. TIMING If you feed your pet before you eat your dinner you may find yourself being given - those big sad eyes “PLEASE, CAN I HAVE SOME OF WHAT YOU ARE HAVING?” Pets always think what your eating is tastier that what they were given, and you know those “PLEASE” eyes are hard to resist. EDUCATION Make sure the kids know that extra feeding can be harmful to their health. Kids may be out of site playing a video game or reading a book with their pet lying next them, eating a pack of chips, one for me, one for you. Education is important. NO SCRAPS Human food is rarely good for pets. WEIGH YOUR PET Every time you visit the vet your pet will be weighed, talk to the vet and work out what is a healthy weight and use your home scales to monitor it. UNHEALTHY PETS Cost more money to maintain, not just in food, but in vet bills. TREATS Treats should be products that are either hard to chew, help clean your pets teeth & gums and take a long time to get through. Provide entertainment for them, a pigs ear being an example. Or, an easy to eat treat that is healthy for them. If giving treat take this into consideration when serving the main meal. SO, ENJOY GIVING YOUR PET LOTS OF LOVE, AND DON’T GIVE IN TO “PLEASE” EYES THINKING YOU ARE GIVING EXTRA LOVE, HEALTHY PETS ARE HAPPY PET. PAG E 8 2
CAN ORAL PIERCINGS & BODY MODIFICATIONS AFFECT YOUR ORAL HEALTH? Body piercings have been around for centuries, historically done for cultural reasons. In Australia body piercing, tongue splitting, oral tattooing and other modifications have gained increased popularity since the 1980s and have extended to a wide range of locations on the body. Mouth piercing in particular become reasonably common practice in Australia in the last decade. Common sites include the tongue, lips and cheeks The best-case scenario after having an oral piercing is some soreness or swelling. But if done incorrectly or poorly, you can end up with damaged teeth, excessive bleeding, nerve damage and infections. This is just in the short term – the long-term impacts of oral piercings on your mouth may include increased risk of tooth decay, gum recession and fractured teeth.
CONSEQUENCES OF ORAL PIERCINGS TOOTH CRACKS Cracks in the tooth can progress to serious fractures - but even small cracks that aren’t visible to the eye can occur due to the constant tapping against the tooth from oral piercings. These can be very painful as they trigger the nerves within teeth. EXCESS SALIVA FLOW Oral piercings stimulate excess salivary flow and over time they can cause hardening of oral plaque into a substance known as calculus or tartar. This build up contains a lot of bacteria and contributes to gum disease. It can only be removed by a registered dental practitioner. PAG E 8 4
D E N TA L
GUM RECESSION The contact between oral piercings and gums leads to the gum shrinking away from its normal position against the tooth, exposing the root of the tooth over time, contributing to sensitivity and increased risk of damage. This gum loss doesn’t grow back to the same level as its original height. IMPROPER TECHNIQUE Improper technique and lack of knowledge of the anatomy of the mouth can result in severed blood vessels or permanent nerve damage from piercings. The nerve damage can be persistent numbing, tingling, loss of movement of the tongue or face depending on the nerve involved, and possibly ongoing pain. The mouth is full of blood vessels and if a major vessel is cut during piercing, it can ead to excessive bleeding. INFECTION With any piercing of the tissue in the body, there’s a risk of infection, particularly with unsterile instruments, improper care and poor oral hygiene. The pierced site is essentially a wound and bacteria from here provides bacteria a route to go into the bloodstream where it can lodge in other sites of the body and lead to infections away from the mouth.
BLOOD BORNE VIRUSES Using unsterile instruments also poses the risk of transmitting blood borne viruses, and oral piercings have been identified as a possible risk factor for spreading hepatitis B, C and G. However, any viral infection spread through the blood could be passed from person to person without rigorous sterilisation and infection control practices in a piercing parlour. This is by no means an exhaustive list, with other risks including taste bud damage, possible allergic reactions, unintended splitting of the tongue and alongside all these consequences, the major risk factor is abnormal swelling of the tongue. This can block the airway and without emergency attention, a person can lose all ability to breathe properly. Some of the consequences can lead to far more expensive treatment options being necessary such as fixing cracks with crowns or requiring specialist care if there are nerves and blood vessels that have been cut. Many of these risks also apply to oral tattoos, especially when considering the sterility of instruments, allergic reactions to pigments and the risk of excessive bleeding and infections. Deliberate tongue splitting is inherently risky. There may be loss of functioning of the tongue entirely, loss of taste, excessive bleeding requiring hospitalization and permanent difficulty with speech
THE ADA’S ADVICE The Australian Dental Association says that modifications in and around the mouth should be avoided because they can cause bleeding, infection, nerve and tooth damage and other health issues, including potentially fatal consequences. Governments must legislate safety standards in order to ensure that body modifications can only be performed by adequately trained and indemnified persons in a safe environment. However if you’re contemplating an oral piercing, or if a person already has an oral piercing, the ADA advises: • Seek immediate medical advice if excessive bleeding, swelling, or pain occurs following a piercing. • If infection occurs seek urgent medical advice. Signs include swelling, redness or pus oozing at the site, or a raised body temperature or feeling generally unwell and unable to eat on that side. Once the piercing is in place, the ADA recommends visiting the dentist every six months. The dentist will be able to closely monitor the piercing and any potential damage to teeth, and this will decrease the likelihood of any long-term damage. • Athletes undertaking sport should remove their jewellery prior to competing as piercings can be ripped from the skin accidentally. PAG E 85
CONSUMER NEWS
HELP US CHANGE AND SAVE LIVES. With the money you raise, we fund groundbreaking health projects across mental health and suicide prevention, prostate cancer and testicular cancer – 1,250 projects so far. We’ve had a huge impact and we’re hellbent on making it even bigger – We need your help to continue to change and save lives. There are many ways you can support Movember, the “In your face” way to show support and raise money and awareness is by growing a mo, but you can also Mo your own way and do something different like an epic challenge, or bike ride, long walk, host a BBQ, or simply donate online. There are heaps of ideas on how to Mo your own way on the Movember website, and support to get you started. Remember, what ever you choose to do to support Movember, have fun, and enjoy with friends and family.
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