The Good Grocer Magazine March 2024 Issue

Hoppy Easter

ARNOTTS BUTTERNUT SNAP EASTER TARTLETS - pg 42

Choose from our range of delicious and healthy restaurant-quality meals cooked and developed by our team of Chefs. Made fresh every day in stores, using the highest quality products from across WA.

Available grab and go 24/7.

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D i s c o v e r

g o o d n e s s a w o r l d o f

this Easter

We are open 24/7 over the Easter long weekend including Good Friday. A p p l e c r o s s 7 a m - 8 p m

N e w m a n 6 a m - 8 p m

thegoodgrocer.com.au/Easter

NEW Products

Milo® Minis 330g

Mini size, Maxi fun! Milo® Minis Breakfast Cereal helps fuel active kids with wholesome whole grain energy and fibre with the great MILO® taste. Made with 50% whole grain wheat and corn, it provides a source of fibre, contains no artificial colours or flavours and has a health star rating of 4 stars out of 5 stars.

Uncle Toby’s Quick Sachets Big Bowl Protein Vanilla and Berry

Start your morning with the great creamy taste of vanilla or Berry, with the goodness of protein in your oats to help you feel fuller and support muscle development as part of a healthy balanced diet.

Our Quick Sachets are made with 100% Australian oats sourced from local farmers, specially cut and rolled to make a creamy bowl of porridge in just 2 minutes!

Proudly Aussie made and owned for over 60 years by:

Making savoury and sweet Aussie classics for over 60 years

Proudly Aussie made and owned for over 60 years.

Darrell Lea Supporting Ovarian Cancer

New Darrel Lea Coco Pops Easter Eggs

We’ve mixed deliciously smooth and creamy Darrell Lea chocolate with tasty, crunchy Coco Pops (R) to create irresistible Easter eggs

Just in time for Easter

NEW Products

Cadbury’s new Easter range includes the Cadbury Dairy Milk Bubbly Mint Bunny. Smooth and creamy Cadbury Dairy Milk with a light, airy and Bubbly mint flavoured centre. Available as single Bunny, multi pack for sharing (or not sharing) or Gift Box.

NEW Products

Uncle Toby’s Chewy Muesli Bars

Uncle Tobys Cookies & Crème Muesli Bars.

Made with yummy cookie pieces and a tasty white choc drizzle.

Uncle Tobys Raspberry Milk Choc Chip Muesli Bars.

Made with tasty milk choc chips and a fruity raspberry flavour. Packed with 100% Australian-grown oats, sourced from local farmers. As a source of fibre and wholesome energy, they you get stuck all the good stuff in life!

Uncle Toby’s Protein Variety Pack

10 bars in 2 delicious flavours: Caramel & Dark Choc and Raspberry, Goji and White Choc.

Each bar made with 100% Aussie Oats and contains 20% protein per bar* *7g protein per bar

CUSTARD APPLE

JUST IN TIME FOR EASTER SWEET AND JUICY AUSTRALIA CUSTARD APPLES

Autumn is the perfect time to tuck into luscious Aussie custard apples, with the season officially kicking off during the full moon ahead of the Easter weekend. “Custard apples have pale green skin and a deliciously creamy texture, so they’re best enjoyed fresh or in simple desserts. Their smooth and silky flesh provides a subtle taste of tropical flavours. Thanks to the lovely warm spring and summer we’ve had, the custard apples this season are deliciously sweet.

1. Pick a Winner

When choosing a custard apple in store, pick one that is firm. They soften quickly and are quite fragile so it’s better to let them ripen in your fruit bowl at home.

2. Ripe and Ready

CUSTARD APPLE HEALTH FACTS

• Immunity Booster: Custard apples are an excellent source of Vitamin C, 161% of the daily target for Australian adults.

A custard apple is ripe when you gently squeeze it and it gives slightly under your hand, similar to an avocado.

3. Store Safely

Once ripe, custard apples can be refrigerated for one to two days. Wrap them in cling wrap or keep them in an airtight container to keep fresh.

• Serve a custard apple for your family to share. Simply pull apart or cut with a knife. All you need is a spoon!

• Tease out the flesh from a custard apple, discarding the skinand black seeds, and pop the flesh into a blender with ice cream, milk and honey for a super smoothie.

• Muscle Magic: Custard apples contain potassium, which is responsible for normal fluid and electrolyte balance. They are also a source of magnesium, which is important for normal nerve and muscle function and can help reduce tiredness and fatigue

• Weight Warrior: Custard apples are low GI, making them a great choice for the weight conscious.

DID YOU KNOW?

The custard apples crop flourishes in line with the full moon ahead of Easter. It’s a unique phenomenon that occurs every year!

CUSTARD APPLE, RUM AND COCONUT PANNA COTTA

The sweet and unique taste of custard apple, slightly reminiscent of pineapple and vanilla, is a perfect match with dark rum and coconut in this creamy and delicious dessert.

INGREDIENTS

400ml pouring cream

400ml coconut milk

2 tsp dark rum

1 tbsp honey

2 tbsp caster sugar

18g powdered gelatin

400ml custard apple pulp and juice

toasted coconut and macadamia nuts, to serve

METHOD

1. Place the pouring cream, coconut milk, rum, honey and caster sugar in a saucepan and sprinkle the gelatin over the top. Heat the liquid gently until nearly a simmer, stirring until all of the gelatin has dissolved. (To check this, lift your stirring spoon out of the mixture and make sure there is no gelatin granules sticking to it.)

2. Allow to cool for 5 minutes and then stir through the custard apple pulp and juice. Freeze in individual molds or glasses for at least 2 hours, or until the panna cotta is set.

3. To serve, scatter the top of the panna cotta with either toasted coconut or macadamia nuts.

COOK

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Over half a million Aussies have a diagnosed food allergy and research shows this number is growing with one in 10 babies developing a food allergy before their first birthday.

Did you know 90% of food allergic reactions are caused by 10 foods, there are more than 170 foods known to be triggers. Bananas, kiwi fruit, mustard and celery just to name a few!

Do you know the signs and symptoms of an allergic reaction?

Allergic symptoms may initially appear mild or moderate and usually appear within 20 minutes to 2 hours after eating, in many cases allergic reations appear immediately after eating. The most dangerous allergic reactions (anaphylaxis) involve the respiratory system.

Do you have a family or friend with a food allergy? Make sure you know when and how to administer their adrenaline (epinephrine) injector. Be careful, not fearful. Let’s make it easy for youLearn how to use an epipen.

Anyone who knows somebody with an allergy knows how it can restrict a lifestyle, research is needed and awareness campaigns need to be run to keep the public aware of the issues allergies can cause. You can get involved in fund raisers to during Allergy Awareness week, you can do it yourself, your business or your school. Click to learn how to support allergy awareness week.

WE HAVE DONE THE EASTER HUNT FOR YOU

Cadbury Crunchie Easter Bunny

Indulge in the delicious honeycomb crunch of Cadbury Dairy Milk milk chocolate with golden crunchie pieces in a Cadbury Crunchie Easter Bunny. The perfect special

Cadbury Humpty Dumpty Gift Box

Shake things up this Easter with a Cadbury Dairy Milk Humpty Dumpty Gift Box. A smooth and creamy Cadbury Dairy Milk milk chocolate hollow egg with candy coated choc beanies inside. The perfect novelty treat to gift this Easter

Have an egg and support Wildlife Rescue

Pink Lady Chocolates proudly extends its partnership with Currumbin Wildlife Hospital, reinforcing our commitment to positive impact. With every purchase from our Australian Bush Friends range, customers enjoy exquisite taste while supporting wildlife rescue. Join us in making a difference, one chocolate at a time, for Australia's unique fauna

Big Boss

There is a new flavour in town with Big Boss Banana! The iconic Big Boss candy stick now comes in a delicious banana flavour that will make you go BOOM!

Available in a 125g pack

Is Liquorice your thing

Roll down memory lane and enjoy Fyna Superior Liquorice Co. range the way liquorice used to be. Inspired by the 1930s when milk bars first opened in Australia, the packaging is nostalgic and traditional.

Honeycomb Heaven

Make this Easter the best ever with Violet Crumble Honeycomb Cream Bunnies and Violet Crumble Honeycomb

Cream Twist Wrapped Balls. Filled with delicious Violet Crumble Honeycomb Cream combined with shattering pieces of Violet Crumble Honeycomb, these bunnies and balls are must haves for Violet Crumble lovers this Easter.

CADBURY CLASSICS

Cadbury Pascall Clinker Easter Bunny

Discover colourful Pascall Clinker pieces when you bite into the Cadbury Dairy Milk Bunny. Available in a 125g pack.

Cadbury Easter Assortment

800g Easter Assorted Gift Box

Cadbury Dairy Milk & The Natural Confectionery Co

Gift Box is a gift of fun and excitment that the family are sure to love this Easter.

Darrel Lea

It's time to sink your teeth into an iconic Australian treat with a tasty Easter twist. Our delightfully chunky Rocklea Road slab is handcrafted with creamy milk chocolate, fluffy marshmallows, crunchy peantus and delicate coconut, then topped with delectable Darrell Lea Speckled Easter Eggs.

Darrel Lea

We've mixed deliciously smooth and creamy Darrell Lea chocolate with tasty, crunchy Coco Pops (R) to create irresistible Easter eggs that every generation will love.

EASTER BUNNY CAKE

INGREDIENTS

Vanilla Cakes

1 x 250g block Fairy margarine, room temperature and diced

1 ½ cups (330g) caster sugar

3 tsp vanilla extract

4 eggs, room temperature

1 cup (250ml) milk

2 3/4 cups (400g) self-raising flour, sifted

Fairy Cream Icing (Makes approx. 4 cups)

1 x 250g block Fairy margarine, room temperature and diced

2 ½ cups (400g) soft icing sugar mixture, sifted

3 tsp vanilla extract

100ml chilled pure cream

Pink Coconut Coating

1¼ cups (100g) desiccated coconut, plus extra for bunny tail

Few drops pink food colouring

Decorations

Pink and white marshmallows

Black writing icing

Licorice strap

White and pink paper or cardboard

Long bamboo skewers

Sticky tape

METHOD

Vanilla Cakes

1. Preheat oven 180°C/160°C (fan forced). Grease and line 2 x 20cm round cake tins.

2. Beat Fairy margarine, sugar and vanilla in a stand mixer fitted with a paddle attachment until light and fluffy. Add eggs one at a time, beat until combined.

3. Add milk and flour in two batches. Beat on low speed until just combined. Divide into prepared pans and smooth.

4. Bake 30-35 minutes, or until a skewer comes out clean. Stand for 10 minutes. Turn out cakes onto a wire rack and cool completely.

Fairy Cream Icing

1. Place Fairy margarine into the bowl of a stand mixer fitted with a paddle attachment. Beat on medium-high until smooth.

2. Reduce speed to low. Add icing sugar gradually, until well mixed. Increase speed to high and beat for 6 minutes.

3. Reduce speed to low. Add cream in a steady stream until just incorporated.

4. Beat on medium-high speed for 2 minutes. Set aside.

EASTER BUNNY CAKE continued

Coconut Coating

1. Place coconut inside large zip-lock bag.

2. Add a few drops of pink food colouring and massage until evenly coloured. Set aside.

Creating the bunny body

1. Trim the crust from the top of each cake. Reserve cake scraps.

2. Spread 1¼ cups of the Fairy Cream Icing on the top of one cake. Place second cake on top, cut side down. Refrigerate for 15 minutes.

3. To cut the cake, print out the supplied cake stencil. Otherwise, slice the cake approximately 2/3 of the way across. The larger portion will form the ‘body’.

4. Take the smaller portion and cut across lengthways 2/3 of the way down. The smaller portion will be the ‘head’, and the larger portion will be the ‘legs’.

Building the bunny

1. Smear a layer of icing on your cake board, where the bunny will be placed.

2. Place the body in the centre of the board, cut edge down.

3. Press the longest edge of the head against one end of the body.

4. Divide the leg portion into two, by cutting through the icing with a knife. Position each half on either side of the body, curved side facing towards the head.

5. If desired, trim the top and side edges of the head and legs, to create a nice curved edge.

6. Spread ½ cup of icing over the cake in a very thin layer to make a crumb coat. Refrigerate cake for 10 minutes.

7. Reserve 2 tablespoons of icing for the tail and decorations, then spread remaining icing evenly over the whole bunny.

Bunny tail

1. Crumble reserved cake scraps and measure ½ cup into a bowl. Mix together with 1 tablespoon of icing. Roll enough mixture to form a 5cm ball.

2. Cover with a thin layer of icing and coat in plain desiccated coconut. Refrigerate until needed.

Decorate Bunny

1. Press the pink coconut over the entire body, excluding the face.

2. To make the face, paws and ears:

• Eyes: cut both ends off a white marshmallow and draw pupils with black writing icing.

• Cheeks: cut a pink marshmallow in half. Draw 3 dots on each half with black writing icing.

• Nose: cut a pink marshmallow in half. Cut one half into quarters. Use one piece as the nose.

• Teeth: cut the ends off a white marshmallow, then trim to make two 2cm rectangles.

• Whiskers & Eyebrows: Cut 5cm of licorice strap. Slice into five thin strips. Use four strips for the whiskers. Cut remaining strips into two 2cm pieces for the eyebrows.

• Bunny ears: cut 2 large ear shapes from white cardboard and 2 smaller ear shapes from pink cardboard. Tape one white and one pink ear shape together and tape a skewer to the back. Repeat for second ear.

• Back paws: Place 3 white marshmallows around the front of each leg.

• Front paws: cut 2 vertical slits into 2 white marshmallows. Place one front paw on either side of the head.

3. Dab a small amount of icing on the bunny tail and position on the back of the bunny.

TIPS

• For best results, make the vanilla cake the day before. Wrap well in cling film and refrigerate for up to 2 days.

• Un-iced cakes may be frozen. Double wrap in cling film and freeze for up to one month.

• Always work with a cold cake.

• Chill cake between stages for at least 10 mins.

• A ‘crumb’ coat is a thin layer of icing applied to seal the crumbs into the cake layers before adding the final layer of icing.

• Use UHT cream instead of fresh cream to extend the life of the Fairy cream icing.

• For best results, Fairy cream icing should be applied at room temperature.

• Use remaining icing to attach your decorations.

• Store decorated cake uncovered in the refrigerator for up to 2 days.

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S ME LIKE IT H T

Did I say Hot, I meant Darn Hot

.

The hottest day in the World for 2024 was recorded in parts of WA with 49.9 degrees recorded at Carnarvon Airport, 49.8 degrees in Gascoyne and 49.3 in Geraldton.WA is no stranger to hot weather, but this was the hottest February day since records began in 1883.

But not the Hottest

Australia’s highest official temperature on record is 50.7 degrees which occurred in Onslow on January 13, 2022, and Oodnadatta on January 2, 1960.

PERFECT WEATHER FOR A PICNIC,

Try our Picnic Fun Enhancement Guide, ensures a hassle free picnic

There is no better way to enjoy your Favorite park with family and friends than with a picnic. Autumn is also a great time of year as its often warm but not too hot, or too cold.

I know a picnic can be a great spontaneous idea, and the thought of having a checklist sounds like hard work, planning, what a momentum killer, but a 10 minute check list helps avoid many picnic “Fun Busters” so rather than a checklist being a drag, lets call it a FUN ENHANCEMENT LIST.

FUN ENHANCEMENT LIST.

1. Large blanket as well as chairs as picnics are made for relaxation and lying around is fantastic. Maybe even a pillow for an afternoon nap.

2. Flies love picnics too, so make sure you have a food cover. Good idea to use straws for open cans as flies and bees can sneak in for a sip- or give open cans a flick or two on the side before drinking.

3. Table cloth if you are planning to use a park table.

4. Paper plates, forget the plastic, a picnic should need no washing up at the end.

5. BYO garbage bag’s, and take home your rubbish if no bin is available.

6. Wet Wipes, or sanitary wipes just in case there are no taps and bring more than you need.

7. BYO Water for washing hands.

8. Fun stuff, before you leave plan some games to play, you may need to make some props before you go. Take binoculars, pens and paper.

9. Charge all phones and devices.

10.

11. Check pet regulations and take the dog lead and food, food and water bowl.

12. Have a basic first aid kit, band aides, a bandage, and pain relief.

13. Bring sturdy tape, it’s a great fit all product.

14. Towel if there is water or unexpected down pour.

15. Repellent, hats, sunscreen, medication.

16. Bucket, yes a bucket. a great versatile tool, fill it with water so the kids can was their hand, go back and forth, another wash, off again, another wash. Wash sandy feet before getting into the car, dog bowl, used for games, carry stuff, its my favourite picnic item.

TRULY SOMETHING ELSE

New to the specialty cracker section of your supermarket

Recipes

Arnott's Butternut Snap Easter Tartlets

Papaya Pancakes

Caramel Australian Pineapple Tatin

Asian Chicken Salad with Red Onion

Slaw and Crispy Onions

Prawns Wrapped in Prosciutto, skewered and served with Lemon & Aioli

Bacon-wrapped Pork Scotch Roast with Roasted Veggies

Cheesy Onion and Vegemite Scrolls

Australian Prawn & Zucchini Pad Thai

ARNOTT’S BUTTERNUT SNAP EASTER TARTLETS

Ingredients

• 250g packet Arnott’s Butternut Snap biscuit

• 1/3 cup cream

• 180g milk or dark chocolate, chopped

• 65g unsalted butter, chopped

• Easter eggs to decorate

Method

1. Pre-heat oven to 180°C. Place 12 biscuits over each hole of a twelve-hole, 1 1/2 tbsp capacity roundbased tartlet tin. Bake for 2-3 minutes or until soft.

2. Remove from oven then carefully press softened biscuits into tin, moulding into a cup shape.

3. If you have another tartlet tin, you can use this to shape the tartlets by placing it over the warmed tartlets and pushing tray down. Allow to cool. Remove from tin and transfer to serving plate. Repeat with remaining biscuits.

4. Place cream, chocolate and butter in a saucepan over very low heat. Stir constantly until melted and smooth. Pour into clean, dry bowl to cool slightly.

5. Fill biscuit cases with one heaped teaspoon of chocolate mixture. Top with easter eggs.

6. Refrigerate until set.

Notes

• You can also make the ganache in a microwave.

PAPAYA PANCAKES

INGREDIENTS

1 papaya

200g self raising flour

2 tbsp caster sugar

1 tsp baking powder

1 egg, lightly whisked

250 ml milk of your choice

20g butter, melted Serve with yoghurt, blueberries, chopped pistachios, honey, mint and remaining fresh papaya

METHOD

1. Cut papaya in half lengthwise, scoop out seeds. Scoop out flesh from one half of the papaya and blend until smooth, set aside. Cut the remaining half papaya into cubes, removing the skin and set aside.

2. In a large bowl, mix flour, caster sugar and baking powder.

3. In a jug, mix egg, milk, butter and papaya puree and pour into flour mixture, whisk until smooth.

4. Heat a large non-stick frying pan over medium-low heat. Spray with oil. Pour 80ml (1/3 cup) of the batter into the pan. Cook for 2 minutes or until bubbles appear on the surface. Turn and cook for a further 1 -2 minute or until golden. Repeat with the remaining batter to make 8 pancakes.

5. Serve pancakes stacked with yoghurt and papaya pieces, topped with papaya pieces, blueberries, honey, pistachio nuts and mint.

CARAMEL AUSTRALIAN PINEAPPLE TATIN

INGREDIENTS

1 Australian pineapple

3/4 cup caster sugar

1 tbsp water

50g unsalted butter

1 sheet puff pastry (store bought)

1/2 tsp ground cinnamon

1 vanilla bean seeds, scraped

To serve

1 tbsp toasted hazelnuts, roughly chopped

Vanilla ice cream

METHOD

1. Pre heat the oven to 180°C

2. In a heavy base ovenproof fry pan (cast iron is ideal) add the sugar and water on low to medium heat. Allow for the sugar to dissolve and melt without stirring (8-10 minutes).

3. Stir in the butter, cinnamon, vanilla bean seeds and the pod.

4. Trim off the outer pineapple skin, slice the pineapple in half then thinly slice into half-moons (4-5mm thick slices).

5. Arrange the slices neatly in a spiral, so they are tightly packed covering the base of the fry pan. Allow the pineapple slices to simmer in the caramel for a couple of minutes without stirring.

6. Roughly cut the pastry into a circle slightly larger than the fry pan.

7. Lay the pastry over the pineapples, using a butter knife to tuck the pastry in at the sides. Make two small slices in the pastry in the middle of the tatin.

8. Bake in the oven for 30-35 minutes or until the pastry is lightly browned and puffy.

9. Allow to cool for a few minutes before loosening the pastry around the edges. Lay a large serving plate over the fry pan, place one hand firmly on the plate and flip. Turn the tatin out onto the plate.

10.Serve warm with a scoop of vanilla ice cream and sprinkle with toasted hazelnuts

ASIAN CHICKEN SALAD WITH RED ONION SLAW

& CRISPY ONIONS

INGREDIENTS

• 3 medium brown onions

• 1 cup vegetable oil

• Flakey salt

• ½ wombok, Chinese cabbage, finely shredded

• 1 medium red onion, finely sliced into rings

• 2 large carrots, peeled, finely julienned, or shredded

• 1 large red chilli, finely sliced

• ½ bunch coriander leaves

• 2 cups roast chicken, shredded

• Extra lime wedges, to serve

DRESSING

• 2 tbsp soy sauce

• 3 tbsp rice vinegar

• 1 tbsp sesame oil

• 2 tbsp olive oil

• 1 tbsp grated ginger

• Juice 1 lime

METHOD

1. Peel the onions, cut in half lengthways and thinly slice them with the grain - from root end to tip. This is important for achieving silky caramelised onions.

2. Place the sliced onions in a medium saucepan and add the oil. Turn the heat on to a medium/high heat and cook for approx. 15 minutes, stirring often to make sure they are cooking evenly and not burning on the bottom.

3. As they get a light brown colour, turn off the heat and using a slotted spoon, quickly transfer the cooked onions to a paper towel lined tray to drain and cool where they will become crispy as they cool. Season them lightly with a little salt.

4. Whisk together the dressing ingredients to combine and set aside.

5. In a mixing bowl, combine the cabbage, carrots, red onions and coriander. Season lightly with a little salt and toss to combine.

6. Spoon over the dressing, toss to just combine then scatter over half the crispy onions. Serve the salad with the remaining caramelised onions and lime wedges on the side.

PRAWNS

WRAPPED IN PROSCIUTTO, SKEWERED

SERVED WITH LEMON & AIOLI

Ingredients

• 24 peeled green prawns, cleaned and tails intact

• Finely grated rind of ½ lemon

• 8 thin slices of prosciutto

• W Wild rocket, lemon wedges and aioli to serve

Method

1. Preheat a barbecue to medium-high.

2. Season prawns to taste and scatter with a little lemon rind, then wrap each prawn in a piece of prosciutto (you’ll need about a third of a slice depending on the size of your prosciutto).

3. Thread one prawn onto each skewer, drizzle with a little oil then grill, turning occasionally, until cooked through (2-3 minutes).

4. Serve hot, with rocket, lemon wedges and aioli.

BACON-WRAPPED PORK SCOTCH ROAST WITH ROASTED

ROASTED VEGGIES

Ingredients

• 1 lemon, finely grated rind and juice

• 1/3 cup olive oil

• 1/3 cup finely chopped flat-leaf parsley

• 1 garlic clove, crushed

• 1.5kg pork scotch roast

• 250g Australian streaky bacon rashers, rind removed

• 5 baby parsnips, peeled and halved lengthways

• 2 bunches baby carrots, trimmed

• fruit chutney, to serve

Method

1. Preheat oven to 180°C (conventional oven).

2. Combine lemon rind, lemon juice, 2 tablespoons oil, parsley and garlic in a bowl. Brush lemon mixture over pork.

3. Place bacon rashers crossways along the length of pork. Season with pepper.

4. Place pork into a large roasting pan lined with baking paper. Roast for 30 minutes.

5. Combine parsnips and carrots in a large bowl. Add remaining oil and toss until combined. Season.

6. Place vegetables around pork and roast for 50-60 minutes or until bacon is golden and crisp and pork is cooked through.

7. Slice pork. Drizzle with warmed pan juices if liked. Serve with roasted vegetables and fruit chutney.

Australian Prawn & Zucchini Pad Thai

Ingredients

• 1 tbsp fish sauce

• 2 tbsp soy sauce or tamari

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• 2 cloves garlic, crushed

• 1 tbsp grated palm sugar

• 500 g peeled medium green Australian prawns, tails intact

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• 1 tbsp vegetable oil

• 3 green onions, thinly sliced

• 100 g flat rice noodles, soaked in cold water and drained

• 2 eggs, lightly beaten

• 2 carrots, peeled and shredded

• 2 zucchini, shredded

• 160 g bean sprouts, trimmed

• ¼ cup roasted peanuts, roughly chopped

• Fresh Thai basil, chilli flakes and lime wedges, to serve

METABOLISM RESET

By Kate Save, Accredited Practising Dietitian, Exercise Physiologist and Diabetes Educator, CEO and Co-Founder of Be Fit Food.

WHY

A ‘METABOLISM RESET’ MIGHT

HELP YOU

ACHIEVE YOUR HEALTH GOALS MORE EASILY IN 2024

We hear the term ‘metabolism’ all the time – but what does it really mean and how does it impact the way we lose or gain weight? Your metabolism refers to complex chemical processes that your body goes through, to keep your body ticking along – things like effectively burning the food you eat for fuel or repairing damaged tissue. In terms of weight loss and management, your metabolism impacts how much energy your body burns at any one time..

One way to get your metabolism functioning well again is adopting a very low calorie diet (VLCD), which is also low in carbohydrates but contains an adequate amount of protein to maintain essential lean body mass. This type of diet is designed to induce mild nutritional ketosis meaning your body switches from using carbohydrates as fuel, to using your stored body fat. Using body fat as fuel can help your metabolism to function better through stabilising blood sugar levels, improving the blood lipid profile (cholesterol and triglycerides), and helping improve insulin sensitivity –a precursor to Type 2 Diabetes (1). This is what we refer to as a metabolism reset. Alongside these internal changes, a metabolism reset can help to rapidly reduce your body weight – improving your motivation and encouraging you to stick to a weight loss program long-term. Resetting metabolism seasonally is vital as healthy habits tend to wane every 60-90 days. Regularly implementing a metabolism reset helps counteract the natural decline in commitment to healthy choices, ensuring sustained progress towards health goals.

Each Be Fit Food meal is designed to provide a range of essential vitamins and minerals, whilst being scientifically formulated to provide an optimal carb to protein ratio for sustainable weight loss. »

The meals are made from high quality, wholesome and fresh ingredients including a wide array of locally sourced vegetables as well as wholegrains such as quinoa, brown rice and wholemeal pasta. Our meals also contain healthy fats and high quality protein sources including lean beef, chicken, fish and a variety of pulses and legumes.

Complementing a metabolism reset, intermittent fasting methods like TimeRestricted Eating (TRE) and alternate day fasting (ADF) can further boost results by promoting fat utilisation, supporting metabolic flexibility, and improving insulin sensitivity2. Be Fit Food offers an Intermittent Fasting Program for those wanting these added benefits to their meals.

Be Fit Food is designed by a team of dietitians and doctors upholding the philosophy ‘that food is the first medicine’. Be Fit Food can be used clinically to treat a range of chronic conditions and weight-related comorbidities. Australian Health care professionals use our Be Rapid program as a real food alternative to shakes, bars or supplements diets for achieving safe and effective rapid weight loss results with their patients.

The Be Fit Food approach to weight loss is supported by the science of the CSIRO, following healthy Mediterranean low carb living. Rigorous scientific evidence shows this diet is not only very effective in promoting substantial weight loss,

but compared to a traditional high carbohydrate low fat diet, it improves blood glucose control and normalises blood cholesterol levels, which is particularly beneficial for the treatment of insulin resistance, metabolic syndrome and Type 2 Diabetes. Be Fit Food takes the guesswork out of healthy eating. Our ready-to-eat meals save time and effort, making it easy to stick to the program. Unlike shakes, bars or supplements diets, Be Fit Food uses whole foods including lean proteins, loads of plant-based foods and wholegrains as well as healthy fats to achieve rapid weight loss results (average weight loss is 5.89kg on the 14 day metabolism reset program). We believe that by using a real food program, this is a more sustainable long-term approach to weight loss as it forms positive behaviour changes.

Consuming whole foods in comparison to synthetic diets has benefits beyond weight loss as it is important for healthy gut microbiome (good gut bacteria). Be Fit Food meals are packed with natural plant-based foods which are important for providing essential vitamins, minerals, antioxidants and dietary fibre. The Be Fit Food metabolism reset programs vary from 7 to 28 days and they are a great education tool, helping people to visually re-learn portion control, understand the most important components of a healthy diet, and readjust their taste buds to the flavour of natural food ie. containing no added sugar and low in sodium.

Serves: 4

INGREDIENTS

• 400g Chicken breast cubed

• 2 tbsp olive oil

• 2 cloves of garlic, crushed

• 1 punnet cherry tomatoes (approx. 250g)

• 1 ½ cups risoni

• ½ cup tomato paste

• 3 cups Campbell’s Real Stock Chicken Salt Reduced

• 1 tsp dried oregano

• 1 cup basil leaves

• 120g smooth ricotta

OPTIONAL GARNISHES

• extra basil leaves

METHOD

Step 1 Heat oil in large skillet on medium heat. Add chicken and cook on each side for approx. 4 min or until cooked through.

Step 2 Add garlic and cherry tomatoes. Cook on medium-high heat until garlic is translucent and fragrant and tomatoes are slightly blistered.

Step 3 Add risoni, tomato paste, Campbell’s Real Stock Chicken Salt Reduced, herbs and chicken. Mix and bring to a simmer. Simmer on medium to low heat for 9-10 min.

Step 4 When risoni is al dente remove from heat and stir through basil leaves.

Step 5 Serve and garnish with extra basil and dollops of ricotta

Tip Works with Campbell’s Real Stock Chicken Salt Reduced and Vegetable

AUSSIE PETS BROUGHT TO YOU BY BOW WOW ALL NATURAL PRODUCTS.

OH NOOOOOO BATH TIME!

If you have a puppy, you should have no problem getting them used to taking baths, it is generally rescue dogs or dogs transitioning from one home to another that put up a fight as regular bathing for them may be new and scary. »

How often?

The good news is that dogs do not need as much bathing as you may think. If your weekly bath is a very quick squirt before they are thrashing around like a washing machine, do not stress, a quick weekly squirt may be getting the job done.

Different needs for different breeds

The exception to the above is if your dog suffers from skin allergies or rolls around in the dirt that embeds or stick to the fur, then more frequent bathing may be required.

Is your dog’s hair long and a nightmare to manage during and after bathing?

This is a common problem and can cause stress to the dog and the owner. The best advice is for long haired dogs is to use a professional groomer at least every quarter, this way your pet will get any deep knots brushed out or removed, and fur can be trimmed. The more frequently you use a groomer the more comfortable your dog will be with the process. They also will not panic and hide every time you go near the bath.

OTHER TIPS

Rinse Twice

Do not squirt water in your dog’s face. Careful to keep water out of ears.

what products should I use?

“Captain Obvious” do not use human made products on your pets, including soaps. Pet shampoos are generally pretty mild, the milder the better. Shampoo and conditioners are not as important and water and washing, so if you need to use practically no product to keep your dog happy that is not a big deal.

Make bathtime enjoyable.

When we notice any fearful behaviour, tucked tail, constant movement, even growling or aggressive behaviours a tendency may be to go over the top and rub hard and fast, talk in crazy voices, and do things that are not usual.

When washing, do it in a patting motion, slow and calm, very slow water flow, speak calmly, have rubber bath protectors ready so the dog is not sliding all over the slippery bath, give them rubs like belly rubs if that is what they generally enjoy.

ANZAC DAY FACTS & FICTION

ANZAC - MORE THAN A WORD

ANZAC, what a great word, or Anagram to be precise. Meaning, Australian and New Zealand Army Corps. Before our soldiers were known as the ANZAC’s they were simply the Australian & NZ Army Corps, bit of a mouthful for command so their name was changed to ANZAC’s to make telegraph communications easier.

ANZAC COVE

Shortly after the Australian and New Zealand Army Corp soldiers arrived in Turkey, Gallipoli, at Ari Burna Bay the name ANZAC’s was established, the next step was to name the landing beach, General William Birdwood decided Anzac Cove was fitting. Each year many ANZAC veterans, their families, and regular people who wanted to pay tribute to the ANZAC soldiers would make the long trip and visit what we called ANZAC COVE for an ANZAC Day service. Over the years this grew and became a significant event on the Turkish calendar. In 1985 the Turkish Government officially named the Cove, ANZAC COVE or Anzak Koyu in Turkish.

ANZAC BISCUIT’S

It is often thoughts that the term ANZAC Biscuits were used to describe biscuits that were made at home and shipped to our brave soldiers battling overseas. Although a great thought the reality is that ANZAC Biscuits were made to fund raise for Aussie troops and help support organisations like the RSL. This tradition lives on today and the ANZAC Day biscuit fundraisers and still an important part of raising funds for veteran support.

This ANZAC Day get out and support a local ANZAC cause or activity that supports our veterans, you can simply cheer on a march or buy some biscuits, bake some biscuits for volunteer and veterans.

LEST WE FORGET

ANZAC CARAMEL SLICE

INGREDIENTS

Anzac biscuit base and crumble

150g Fairy margarine, diced

1/3 cup (80ml) golden syrup

1 cup (90g) rolled oats

1 cup (150g) plain flour

1/4 cup (55g) brown sugar

3/4 cup (60g) desiccated coconut

1/4 teaspoon bi-carb soda

METHOD

ANZAC biscuit base and crumble

Caramel filling

100g Fairy margarine, diced

1/2 cup (110g) brown sugar

1 teaspoon vanilla extract

1 x 395g can sweetened condensed milk

Chocolate topping

200g dark chocolate, chopped

1 1/2 tablespoons melted Copha

1. Preheat oven 180°C/160°C (fan-forced) and line a 28cm x 18cm rectangular slice pan with baking paper, making sure to leave a 3cm overhang on each of the longest edges. Line a second baking tray with baking paper.

2. Melt Fairy margarine and golden syrup together in a saucepan over low heat.

3. Combine oats, flour, brown sugar and coconut in a large bowl and mix well.

4. Add bi-carb soda to golden syrup mixture and mix well. Pour immediately into dry ingredients and mix well.

5. Remove ½ cup of the Anzac base mixture and crumble onto a prepared baking tray. Press remaining mixture evenly into the base of the slice pan.

6. Transfer both slice pan and baking tray to oven and bake for 12-15 minutes. Check crumb after 10 minutes and remove if browning too fast. Set aside to cool.

Caramel filling

1. Reduce oven 160°C/140°C (fan-forced)

2. Place Fairy margarine, sugar and vanilla into a saucepan and stir over medium-low heat until melted and well combined. Simmer for 1-2 minutes or until bubbles just appear on the surface.

3. Add condensed milk and stir constantly until mixture thickens and begins to boil. Pour immediately over biscuit base. Tilt pan to spread evenly.

4. Bake for 10-12 minutes. Stand for 20 minutes to cool.

Chocolate topping

1. Place chocolate and Copha into a medium heatproof bowl. Sit bowl over a saucepan of simmering water. Stir over low heat until melted. Pour over slice and spread with a spatula.

2. Break up Anzac crumb and scatter over chocolate. Refrigerate for 1 hour or until set.

TIPS

• Substitute Copha with vegetable oil.

• Make sure chocolate does not come in contact steam or water while melting.

• Melt chocolate and Copha in a microwave safe bowl on HIGH for 30 second bursts. Mix well between heating until melted and smooth.

MILO SPONSORS MINI ROOS

FOOTBALL AUSTRALIA IS DELIGHTED TO JOIN FORCES WITH MILO TO BECOME AN OFFICIAL PARTNER OF MINIROOS.

In 2023, almost 240,000* children participated in MiniRoos, which is Australian football’s official junior football program; a highly popular offering which is fun, inclusive, and family-focused specifically designed for boys and girls of all abilities aged 4 – 12, covering pre-school through to primary school years, currently Australia’s no.1 junior sporting program.

The partnership comes at a time where overall participation in football for 2023 grew by 12% to 1,715,441 participants, with a notable 8% increase.

The popularity has no doubt been driven the success of our Matilda’s who recently captured the hearts of all Australian’s at the recent World Cup.

FA CEO James Johnson said ‘Together with Milo, we will provide a greater opportunity for more girls and boys to participate in football by delivering a positive playing environment for children aged 4 – 12 nationwide. This increased participation in MiniRoos willsupport Aussie kids to become more active, underpin growth in youth and senior football, and lay the platform for the future success of Australia’s national teams.

Nestlé Dairy Business Manager Rebecca Dobbins said, “Milo promotes the idea that the values learned through sports can be applied to life, so we are thrilled to provide access to sports activities through our partnership with Football Australia and MiniRoos.”

Nerada’s English Breakfast, a Rich

& Full-Bodied Brew

Since 1971, Nerada has been blending tradition with excellence. Steeped in heritage, our mission is simple; create Australia’s freshest, finest and most sustainable teas crafted with honesty and care. Over 50 years of Australian craftsmanship in every cup.

Find us in the tea aisle with your favourite Nerada Organics range