Colour Palette
Perfect
WHAT’S NEW ON YOUR SUPERMARKET SHELF?
Want the Good Oil on chips?
NEW Products
How about you check out Kettles new cooked in avocado oil range, three great flavours, Crushed Sea Salt, Lime and Chili, Sea Salt and Lemon.
Deliciously Sugar Free
NEW Bickford’s Sugar Free Raspberry Cordial is a vibrant and refreshing blend, that maintains the Bickford’s tradition of delivering a quality product with exceptional flavour. Crafted with a blend of Stevia and Erythritol, it contains no artificial ingredients. Indulge without compromise, enjoying the true taste of Bickford’s in every sip.
NEW Products
Even sweeter treat
Milkybar and MILO have teamed up to launch Milkybar MILO. With the success of Kit Kat Milo it made sense to offer consumers another great combination of popular flavours. Milkybar MILO will be available in bar and blocks.
So Good Vanilla Bliss is So Good
Sanitariums So Good
Vanilla Bliss is a delicious plant based frozen desert, Dairy Free, Gluten free, Low Fat, no cholesterol, Vegan friendly, and most importantly delicious, available now.
NEW Products
Introducing New Uncle Tobys Protein Double Choc Muesli Bar
Uncle Tobys Protein Muesli Bars are everything you love about muesli bars with 20% protein^ to help you feel fuller*. Now available in a new delicious Double Choc flavour. ^7g protein per bar *as a part of a healthy varied diet
Darrell Lea goes “Crunchy
Nuts”
Darrell Lea and Kellogg’s have come together to create the new Darrell Lea Crunchy Nut chocolate bar, at this stage it’s a limited release so you may need to get in quick.
For these and other delicious recipes go to: copha.com.au and follow us at: copha
Classic Chocolate Crackles
Caramilk Cheesecake Crackle Slice
Classic Hedgehog
Choc Mint Crackle Cheesecake Lasagne
GOOD THINGS COME IN PEARS
INCLUDING A PEAR A PEAR A DAY IN YOUR DIET IS A DELICIOUS WAY TO IMPROVE YOUR DIGESTING HEALTH
A recent CSIRO report says that Pears surpass all other fruits when it comes to digestive health, so if you are feeling sluggish, improving your digestive health is a great way to get back to feeling light and energetic. Pears are pact with both soluble and insoluble fibre, are low GI, which makes you feel fuller for longer, and a great source of vitamin C.
Dietitian & Nutritionist expert Rebecca Gawthorne says It is the unique combination of nutrients in pears that promotes regularity and a healthy digestive system.
“ The mix of fibre and naturally-occurring sugars in pears - sorbitol and fructose – helps to keep your digestive system healthy and prevent constipation,” said Ms Gawthorne.
A healthy digestive system and gut helps you feel great and boosts your energy levels – perfect for that extra little kick as you get back into exercise in spring. It also helps your body absorb nutrients from food and builds your immunity.”
Pears are great for overall health, and are low allergenic for those who find other fruits and snack foods a challenge, then give pears a go.
One of the great things about pears is their versatility, you can eat pears as they are, cooked, pickled, jam but don’t forget to eat that delicious nutrient packed skin.
When you cook with pears you can get a different flavour depending on how you cook them, which is unique qualitay. Ripe pears are simply delicious but if your pears over ripen do not throw them out as they are then in the perfect state for cooking. If you are shopping and want to know if the pear is ripe, you can give the neck a little squeeze, do not squeeze the belly of the fruit as they bruise easily.
You can see more diet and nutritional tips from Rebecca Gawthorne @noursih_naturally
PEAR & VANILLA CAKES
LUNCH BOX TIP
If cutting a pear in half, use an elastic band to help reassemble the fruit so it can be eaten later and will not go brown.
Ripe pears last longest if refrigerated, if your pears are not quite ripe you can leave them in a bowl, and they will ripen naturally.
caster sugar
1 vanilla bean, split and seeds scraped
12 x 125g Beurré Bosc pears, peeled and cored
Vanilla Cakes
125g butter, softened 2/3 cup (150g) caster sugar
2 eggs
1 1/4 cups (190g) self-raising flour, sifted
1 teaspoon vanilla extract 1/2 cup (125ml) milk
Place the water, sugar and vanilla in a saucepan over low heat and stir until the
2. Add the pears, cover with a round of non-stick baking baking paper and a lid, and cook for 25-30 minutes or until tender.
3. Drain on absorbent paper, set aside and allow to cool.
Vanilla Cakes
1. Preheat oven to 160°C.
2. Place the butter and sugar in the bowl of an electric mixer and beat for 8-10 minutes or until pale and creamy.
3. Gradually add the eggs and vanilla, beating well after each addition.
4. Fold in the flour and milk.
5. Line 1 x 12 cup (250ml) capacity muffin tins with paper cases and spoon 1/4 cup (60ml) of the mixture into each case.
6. Carefully push in the pears and bake for 30-35 minutes or until cooked, test with a skewer.
5 REASONS TO PICK PEARS
HAPPY GUTS
Whether chomping, blending or cooking pears, keep the skin on to get all the goodness. The skin of pears is full of polyphenols, which provide loads of health benefits related to managing and reducing the risk of diabetes, heart health and obesity. 1 3 2 4 5
Pears are the go-to fruit for a healthy gut. Pears contain a unique combination of nutrients that help maintain normal bowel function and a healthy digestive system. A happy gut helps you feel great, and allows the body to absorb nutrients from food and build your immunity.
WEIGHT WIN
Pears are a great snack if you are looking to slim down or trying to keep those winter kilos at bay. They have a low energy density and they also contain both soluble and insoluble fibre, which helps to keep you feeling full for longer.
FIBRE FIX
A pear a day may be all it takes to help nail your daily fibre target. Pears are one of the highest fibre fruits with a medium pear containing 4.1g of fibre – that’s more than five prunes (3.1g fibre). Australian women fall short of the recommended daily fibre intake by 4g a day (RDI – 25g/day) –a pear would be all it takes to bridge that gap.
BREATHE EASY
For more than 2000 years, traditional Chinese medicine has used pears to help clear the lungs. Modern science is just beginning to catch up with emerging research showing that eating pears may help to ease symptoms of allergy-related diseases like asthma and hayfever, as well as other respiratory conditions.
SKIN AND ALL
8 PEAR VARIETIES
Williams Bon Chretien
Sweet and juicy. Perfect for preserving, poaching and juicing. Skin yellows as it ripens.
Corella Forelle
Crisp, fragrant and candy sweet Eat fresh or paired with aged cheese, cured meat, dark berries or nuts Crimson red freckles indicate maturity.
Beurre Bosc
Sweet and buttery, firm flesh Perfect for desserts, maintains its shape. Golden brown, elongated shape.
Josephine De Malines
Bold pear flavour. Eat fresh. Yellow and medium size.
Packham's Triumph
Smooth, sweet and juicy white flesh Versatility king. Fresh with soft cheese, cooked with pork or sautéed with cinnamon for desserts.
Red Sensation
Red Anjou
White, fine textured flesh, mild flavour. Perfect for poaching. Rust coloured, striking on plate.
Buttery creamy white flesh. Use in desserts and fruit salads Ruby red turns crimson when ripe.
Winter Nelis
Aromatic and crisp. Eat fresh or in desserts. Pairs with hard and soft cheese, salty nuts, salads or sweets.
PEAR & COCONUT MUFFINS
INGREDIENTS
1/2 cup coconut flour
1/2 cup gluten free plain flour
1 cup almond meal
1/2 cup coconut sugar
1 teaspoon baking powder
1/2 teaspoon bi carb soda
1/4 vegetable oil
1/3 cup almond milk
1/3 cup sparkling apple juice
2 eggs
2 tablespoons maple syrup, plus 1 extra to serve
1 medium Pear, finely diced
METHOD
1. Preheat oven to 180°C, grease a 12-hole muffin tin
2. In a medium bowl, combine the flours, almond meal, coconut sugar, baking powder and bi carb
3. In a medium sized jug, whisk together the eggs, and all of the remaining ingredients except the pear
4. Pour into the flour mix and stir to combine
5. Stir through pear and divide evenly between prepared muffin tins
6. Bake for 30 mins, cover with foil at 20 mins if browning too quickly
7. Brush with reserved maple syrup while warm
THE CHOICES*
*There’s no right or wrong. You do you.
THE ONLY PADS, TAMPONS & LINERS MADE IN AUSTRALIA FOR OVER 30 YEARS.
CELEBRATES
Since 1898, Sanitarium Health Food Company™ has been nourishing Aussie families with affordable healthy foods, educating people to eat well and move more, and giving food to communities in need. On its 125th birthday, the Australianowned company has reaffirmed its commitment to make a positive impact on the nation’s health.
Sanitarium began in a neighbourhood bakery in Melbourne, when a small group of Seventh-day Adventists began making foods inspired by those used by Dr John Harvey Kellogg at his American health institute. The first products were ready-to-eat cereals, including Granose wheat biscuits - a forerunner to Weet-Bix - and Sanitarium Peanut Butter.
Within a decade, Sanitarium expanded to open several health food cafes around Australia and moved manufacturing to Cooranbong on the New South Wales’ Central Coast. When the fledgling company made its first profits in 1906, it donated them to support health education in the South Pacific Islands, embedding a lasting spirit of community care in the business.
Today, Sanitarium is one of Australia’s most trusted food companies with products including Weet-Bix™, So Good™ and UP&GO™ found in 2 in 3 households. The Company employs 1000 people across six Australian sites and exports products to almost 40 countries.
Ninety percent (90%) of Sanitarium products carry a 4 to 5 Health Star Rating.
Sanitarium CEO Kevin Jackson said: “We believe healthier choices support the potential for every Australian to live a long and healthy life.
“Sanitarium was founded with the core purpose of helping Australians to eat well and live well. This purpose remains just as important today, particularly as an increasing number of people struggle with the growing impacts of lifestyle-related chronic diseases, food insecurity and cost-of-living pressures."
Sanitarium packing wheat biscuits
Sanitarium Melbourne Cafe and Retail store circa 1940
Sanitarium’s Cooranbong factory, early 1900s
VEGEMITE CREATES A NEW
TV AD TO CELEBRATE MITEY YEARS
THE HIGHLY ANTICIPATED REMAKE OF ITS ICONIC HAPPY LITTLE VEGEMITES
ADVERTISEMENT AS THE BRAND INCHES TOWARDS ITS 100TH BIRTHDAY.
Over the years, the Happy Little VEGEMITEs jingle and accompanying advertisement have woven themselves into Aussie culture – with the iconic ad capturing the essence of Australia as the ‘lucky country’ down under.
Now, the ad has been remade to celebrate the next generation of Happy Little VEGEMITEs.
From the 10,000 who responded to VEGEMITE’s national casting call auditions, six lucky youngsters made the final cut. Introducing Brielle (6), Cyril (7), Albie (7), Amber (10), Ava (10) and Xavier (11). VEGEMITE thanks each Happy Little VEGEMITE who submitted their audition
Many might recognise the iconic Trish Cavanagh (images below) who was just seven years old when she marched on top of the VEGEMITE jar in the original 1950s ad, and the company said it was thrilled to have Trish, now 71, on board as a special guest within its 2023 remake.
Aged 7, Trish didn’t realise what she was getting herself into at the time, but 64 years later the Happy Little VEGEMITEs ad is now as iconic as ever.
“I’m so honoured VEGEMITE asked me to be involved in the ad that changed my life forever. VEGEMITE has been and continues to play a huge role in my life, and I am so thrilled to be passing
the baton to the next generation of Happy Little VEGEMITE kids,” said Cavanagh.
“The new Happy Little Remake, and the next generation of Happy Little VEGEMITEs, proudly celebrates the tapestry of Aussie life – where the simple act of enjoying VEGEMITE brings people together and fosters a sense of belonging and nostalgia that resonates within every Australian heart.
“Bega Group invites you to raise your VEGEMITE-covered toast to spread some Aussie cheer for 100 years of VEGEMITE.
Pat aged 7 and 64 years later Watch the " Happy Little Remake " here
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.
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, .
SCARY MOVIE NIGHT
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!
With Halloween comes the old scary movie re runs, forget the popcorn, how about some home made snacks.
CADBURY CHOCOLATE BLOCK HAUNTED HOUSE
4 of your favourite solid 180g* CADBURY CHOCOLATE Blocks (2 walls and 2 x roof)
SOUR PATCH Kids 190g
NATURAL CONFECTIONERY CO. Sour Squirms 180g
PASCALL Marshmallows 125g
INGREDIENTS
TIME 10 MINS SERVES 2
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
Allergic Rhnitis, we know it as Hay Fever. For many Spring is a fantastic time of year, for hay fever sufferers it’s a season of itchy eyes, runny noses, sneezing and wheezing. When preparing for Spring many sufferers generally head to the Chemist for their preferred antihystermine, but there are other things that can help prevent the on set of Hay Fever, and as we know prevention is better than the cure.
Hay Fever is not just caused by pollon, dust, mites and pet hair,even household mould can cause hay fever. Giving the house a good Spring Clean is the first step in the prevention of Hay Fever symptoms. Removing anything that can become airborn is a great first step, but be wary of some high chemical cleaners as they can also contribute to Hay Fever or produce symptoms similar to Hay Fever.
SOME OTHER TIPS FOR WHEN YOU ARE STEPPING OUTSIDE:
• Check the weather for the days pollen count, most weather forecasts have Pollon counts available.
• Stay indoors on windy days or days that have turbulent weather forecast, like thunderstorms.
• Choose plants that are pollinated by birds or insects, rather than plants that release their seeds into the air.
• Don’t visit people who have pets that shed hair. Spring is the first stage of transition from Winter coat to Summer coat for pets.
• Try splashing water on your eyes a few times a day as Hay Fever can build up and mild regular cleansing may help.
• Steer clear of people mowing the lawn or areas that have recently been mowed.
The above are all avoidance techniques, but if you want to continue to enjoy the outdoors you can wear a mask, these days its common practice to wear a mask for just about anything.
Also, if you get to know what triggers you then you will be able to manage your Hay Fever and possibly reduce the amount of things you need to avoid.
Sunscreen!
40+ YEARS OF SUN PROTECTION.
Generation after generation, Maxiblock sunscreen provides quality protection against the harsh sun.
Proudly Australian made and owned since 1979, Maxiblock is dermatologically tested, fragrance-free, and non-greasy with eco-friendly packaging.
Get the most out of your life outdoors with Maxiblock.
maxiblock.com.au
UNCLE TOBYS CELEBRATES
130 YEARS OF AUSSIE GOODNESS
First Muesli bar
Uncle Tobys has helped Aussies start the day with the goodness of Oats since 1893.
Since then, Uncle Tobys muesli bars became a lunchbox staple among Aussie families.
Now, to celebrate their 130th birthday, they’ve launched a delicious Classic Golden Oats bar! Filled with 100% Aussie whole grain oats combined with Golden Syrup and a sprinkle of coconut, it’s the go-to snack for wherever the day takes you – how YUM!
Limited-edition only, so hurry up and try one for yourself today.
The beginning of Uncle Tobys
The first Anzac Day March on April 25th
Sydney Olympics 2000 we cheer on the Aussies
Sydney Harbour Bridge opens
Uncle Tobys embraces surf culture and Sponsors Australian Iron Man Series
Uncle Tobys’ first Muesli bar (Crunchola bar).
Recipes WHAT SMELLSSO G O ?DO
Maggie Beer Braised Chicken Drumsticks with Tomato, Olive, Rocket and Basil Sugo
Lilydale Chicken Party Nachos
Pear Tarte Tatin
Beef Casserole with Cinnamon and Dried Plums
Air Fryer Taco Boats
Red Wine, Balsamic and Rosemary Braised Lamb Shank
Salmon Rillettes and Pear Relish
Teriyaki Beef Mince Skewers
Asparagus, Tomato and Parmesan Salad
Australian Pineapple Salsa with Jerk BBQ Chicken
Chicken and Asparagus Burgers
Kanzi® Apple Pie Smoothie
Passionfruit Coconut Crackle Slice
Violet Crumble Cookie Pie
MAGGIE BEER BRAISED CHICKEN DRUMSTICKS WITH TOMATO,
TOMATO, OLIVE, ROCKET AND BASIL SUGO
INGREDIENTS
1.2kg free range chicken drumsticks, skin on
3 tbspn Extra Virgin Olive Oil
2 tspn sea salt
2 tbspn Verjuice
2 cups Tomato, Olive, Rocket & Basil Sugo
2/3 cup Chicken Stock
METHOD
1. Preheat a fan forced oven to 180c.
2. Line a high-sided baking tray (approx. 30cm x 20cm) with baking paper, set aside.
3. Place the chicken drumsticks into a large mixing bowl, drizzle over the olive oil, season with sea salt and massage into the chicken until well coated.
4. Place a large non-stick fry pan over a high heat with a little Extra Virgin Olive Oil and once hot, seal off the chicken drumsticks on all sides until golden brown. Pour over the Verjuice to deglaze the pan, allow to cook for 30 seconds, then pour in the sugo and chicken stock. Bring to a simmer.
5. Remove pan from the heat, then place the drumsticks into the lined baking tray, followed by the sauce.
6. Place baking tray into the preheated oven and allow to bake for 12 to 15 minutes, until golden brown. Remove from the oven and allow to rest for 5-7 minutes before serving.
Scan the QR code to discover more delicious recipes from Maggie Beer.
Maggie Beer’s range of richly flavoured Sugos are slow cooked in the Barossa Valley using premium ingredients. Find them today in leading supermarkets.
LILYDALE CHICKEN PARTY NACHOS
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
METHOD
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
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.
PEAR TARTE TATIN
INGREDIENTS
1 sheet puff pastry, thawed
1/2 cup coconut sugar
2 tablespoons butter
1 teaspoon vanilla paste
1 tablespoon verjuice
3 small ripe Pears, peeled, core removed and cut into halves
1 egg, lightly whisked
METHOD
1. Preheat oven to 180°C
2. Over a medium heat, melt the butter in the pan until it bubbles
3. Add the coconut sugar, vanilla, verjuice
4. Reduce liquid until if forms a golden colour and has thickened
5. Arrange the pears around the edges of the pan, then fill the pan to the centre with remaining pear halves
6. Cook gently on a low heat, covered, to soften and coat the pears with the caramel. Turn to coat but replace the halves with the cut side facing up before placing the pastry over the top of the pan
7. Drape the pastry over the top of pears and tuck the edges firmly under
8. Lightly brush with the egg mixed with 1 tablespoon of water
9. Place into oven and cook for 15 minutes or until puffed and golden
10. Remove from oven and rest for 5 minutes
11. Run a knife around the edge of the pastry, place a plate over the top and carefully invert
BEEF CASSEROLE WITH CINNAMON AND DRIED PLUMS
INGREDIENTS
2 kg boneless chuck steak, cut into
2.5cm pieces
¼ cup plain flour
¼ cup olive oil, plus 2tbsp extra
3 small brown onions, roughly chopped
2 stalks celery, trimmed and chopped
3 cloves garlic, bruised
2 tsp ground ginger
2 cinnamon quills
4 cups salt-reduced beef stock
2 tbsp tomato paste
1 tbsp brown sugar
255 g dried plums (prunes), seeded
50 g flaked almonds, toasted
¼ cup roughly chopped coriander leaves, plus extra leaves, to serve
Baked root vegetables
4 small parsnips, trimmed, halved lengthwise, cut into rough wedges
4 small carrots, trimmed, halved lengthwise, cut into rough wedges
4 small beetroots, cut into wedges
6 sprigs rosemary, bruised
½ bulb garlic, bruised
2 tbsp olive oil
METHOD
1. Preheat the oven to 170°C. Place a heavy based casserole over a moderately high heat. Rub some olive oil over the lamb and season with salt and pepper. Sear for 8 minutes or until browned all over. Remove the shanks and set aside.
2. Place the shallots in the pan and cook for 4 minutes or until coloured. Add the wine, stock, vinegar and rosemary along with the lamb. Bring up to the boil, cover and place in the oven for 2 hours or until very tender. Remove the lid and cook for a further 30 minutes. Turn them over once or twice if they are colouring too much.
3. Use a spoon to skim off any fat that has risen to the surface and reduce the sauce over a high heat if necessary. Serve with olive oil mash and steamed brocollini.
TIPS
• The lamb shanks can be cook the day before and gently heated to serve.
• You can substitute the mashed potato with some soft polenta
Teriyaki Bowls
INGREDIENTS
1 pkt MAGGI Teriyaki Bowls
500g lean beef strips
500g cooked brown rice
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
1. TEAR: Pull apart the two sachets.
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.
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!
AIR FRYER TACO BOATS
INGREDIENTS
8 eggs
2 tbsp milk
2 tsp garlic powder
1 bunch broccolini, trimmed and cut into 4cm lengths
2 tbsp olive oil
200g button mushrooms, sliced
2 cups (240g) grated cheese
8 Stand ‘n Stuff soft tortilla boats
METHOD
1. Whisk eggs, milk and garlic powder together in a large bowl.
2. Steam, microwave or boil broccolini until just tender. Cool under cold water to prevent overcooking. Drain and set aside.
3. Heat oil in a frying pan over medium-high heat. Cook mushrooms until golden and softened, about 5 minutes.
4. Sprinkle half the cheese into the base of 8 tortilla boats. Divide mushrooms and broccolini into boats, pour ½ cup of egg mixture into each. Sprinkle with remaining cheese. Place 4 boats into an air fryer basket and cook at 160°C for 20 minutes. Repeat with remaining boats.
SUPER GREEN WARM POTATO SALAD
Easy 4-6 30
INGREDIENTS
• 1kg Mitolo Family Farms
Low Carb potatoes
• 1 bunch broccolini
• 1 bunch asparagus
• 1 cup frozen peas
• Sea salt
• Cracked black pepper
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.
RED WINE, BALSAMIC AND ROSEMARY
BRAISED LAMB SHANK
INGREDIENTS
4 lamb shanks, trimmed
8 eschallots, peeled
1 cup red wine
2 cups chicken stock
¼ cup balsamic vinegar
2 long sprigs rosemary
Olive oil mash and broccolini, to serve
METHOD
1. Preheat the oven to 170°C. Place a heavy based casserole over a moderately high heat. Rub some olive oil over the lamb and season with salt and pepper. Sear for 8 minutes or until browned all over. Remove the shanks and set aside.
2. Place the shallots in the pan and cook for 4 minutes or until coloured. Add the wine, stock, vinegar and rosemary along with the lamb. Bring up to the boil, cover and place in the oven for 2 hours or until very tender. Remove the lid and cook for a further 30 minutes. Turn them over once or twice if they are colouring too much.
3. Use a spoon to skim off any fat that has risen to the surface and reduce the sauce over a high heat if necessary. Serve with olive oil mash and steamed brocollini.
TIPS
• AThe lamb shanks can be cook the day before and gently heated to serve.
• You can substitute the mashed potato with some soft polenta.
SALMON RILLETTES AND PEAR RELISH
INGREDIENTS
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
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
METHOD
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.
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.
HYDRATION FACTS
The daily recommended liquid replacement is 2L per day. If you sweat then you need even more. Drinking plain water does not replace the minerals you’ve lost. Find out more at www.staminade.com.au
TERIYAKI BEEF MINCE SKEWERS
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.
Recipe courtesy of
• 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.
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)
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.
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
Looking for something gluten free? Simply substitute with our Arnott’s Gluten Free Scotch Finger
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.
Whipping up a classic pavlova can be daunting, but Arnott’s Scotch Finger Mini Pavs are delicious, easy, and perfect for entertaining! For
Step 7: Place pavlovas on a serving plate and spread with cream. Top with berries and roughly chopped remaining biscuits and enjoy!
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
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.
DED IC ATI O N YO U C AN TA S
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.
CHICKEN AND ASPARAGUS BURGERS
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)
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.
KANZI® APPLE PIE SMOOTHIE
“This healthy smoothie is bursting with the natural sweet and tangy flavour of juicy KANZI® apples! A simple blend of spices and a touch of vanilla make this clean treat reminiscent of a warm apple pie.” –Marie Duong (Eats with Marie)
INGREDIENTS
2 KANZI® apples, cored and roughly chopped
2 bananas, frozen and sliced
2 tsp cinnamon
1⁄4 tsp nutmeg
1⁄2 cup almond milk1
1⁄2 cup plain unsweetened
Greek yoghurt
1 tsp pure vanilla extract
1 tsp maple syrup (optional)
1 cup ice (adjust as necessary)
METHOD
1. Add all ingredients to a blender and blend until smooth. For a thicker consistency, add extra ice and/or frozen banana.
2. Taste and add maple syrup if desired.
NOTES
• Any dairy or plant-based milk will work in this recipe. I recommend almond or oat milk.
Recipe created by Eats with Marie for KANZI® Apple Australia
PASSIONFRUIT COCONUT CRACKLE SLICE
This easy no-bake passionfruit and coconut slice starts with a can of condensed milk. The crunchy Caramilk crackle base sets it apart from other passionfruit slice recipes, the crunchy base with creamy filling is truly irresistible.
INGREDIENTS
Crackle Base
60g Copha, chopped
100g Caramilk chocolate, finely chopped
1 ½ cups (60g) Kellogg’s Rice Bubbles
2 tablespoons desiccated coconut
Passionfruit Topping
100g Copha, chopped
75g white cooking chocolate, chopped
1/3 cup (80ml) sweetened condensed milk
1 cup (250ml) sour cream
2 tablespoons passionfruit pulp
1 tablespoon lemon juice
Extra 2 tablespoons passionfruit pulp and flaked toasted coconut, to decorate
METHOD
Crackle Base
1. Line the base of a 34cm x 11.5cm x 3cm (base) fluted loose bottom tart tin with baking paper.
2. Place the Copha and half the chocolate in a heatproof bowl over a saucepan of simmering water. Stir until smooth. Cool.
3. Combine the Rice Bubbles, coconut and remaining chocolate in a large bowl.
4. Pour Copha mixture into the Rice Bubbles and mix well until evenly coated. Press crackle mixture firmly into the base and up sides of prepared pan, using a glass with flat base and straight sides to help. Refrigerate until required.
Passionfruit Topping
1. Melt the Copha and chocolate in a saucepan over low heat until fully melted and combined. Cool to room temperature.
2. Place sweetened condensed milk, sour cream, passionfruit pulp and lemon juice in a large bowl and whisk to combine. Add the Copha chocolate mixture and whisk until smooth.
3. Pour mixture over the base and smooth the top. Place in the fridge to set for 4 hours or until firm.
4. Just before serving, spoon over extra passionfruit. Decorate with coconut flakes, slice and serve.
TIPS & HINTS
• This slice can be made 2 days in advance. Cover with cling film and refrigerate.
• This slice will keep in an airtight container for up to 2-3 days.
• You will need 3-4 passionfruit for this recipe. Alternatively, use canned passionfruit.
VIOLET CRUMBLE COOKIE PIE
INGREDIENTS
200g Violet Crumble Cubes
1 roll of pre-made cookie dough (we used Aunty Kath's) Biscoff spread
PREP 60 MINS COOK 15 MINS SERVES 6
METHOD
1. Crush or dice 200g of Violet Crumble cubes
2. Evenly distribute the cookie dough along a skillet base (save at least 1/4 of the roll for the top)
3. Add a generous dollop of Biscoff and spread it on top
4. Sprinkle crushed or diced Violet Crumble
5. Add the rest of the cookie dough on top
6. Bake at 160 degrees for 15 minutes
7. Serve warm with a sprinkle of crushed Violet Crumble and a dollop of icecream
JOY FOR JACKFRUIT LOVERS
AND THE AUSTRALIAN JACKFRUIT INDUSTRY
The Australian Emerging Topical Fruits
Strategic RD&E Plan identified jackfruit as a priority for investment and to receive research and development support. AgriFutures
Australia is investing nearly $1 million into the new project Developing ready to market jackfruit products for Australian market.
Australian Jackfruits are currently grown in the Northern Territory and due to high transportation costs are sometimes hard to find in the Southern States.
AgriFutures Emerging Industries Senior Manager, Dr Olivia Reynolds is excited by the investment into the tropical fruit.
“Jackfruit is a fruit which is realising expansion of plantings in Australia as a result of strong
market demand signals for fresh and valueadded products that can be differentiated from imports through superior genetics, quality and safety standards,” said Dr Reynolds.
The Northern Territory Government’s Department of Industry, Tourism and Trade (DITT) Project Lead, Chelsea Moore said Jackfruit has so many potential uses beyond fresh fruit.
“The arils can be cooked when they are green for a savoury flavour, the seeds can be roasted like nuts, and other parts can be processed into highly nutritious products,” said Moore.
READ FULL ARTICLE, CLICK HERE
https://agrifutures.com.au/news/new-1-3-million-project-todevelop-the-australian-jackfruit-industry/
AUSSIE PETS BROUGHT TO YOU BY BOW WOW ALL NATURAL PRODUCTS.
I HEAR YOU, OR MAYBE NOT
EAR PROBLEMS ARE REASONABLY COMMON WITH DOGS, CATS LESS PROBLEMATIC BUT DOGS WITH THEIR HAIRY, FLOPPY EARS AND LOVE OF WATER CAN EASILY CONTRACT AN EYE INFECTION OR IRRITATION.
Signs you pet may have an ear problem.
There are of course the basic symptoms, the ones you can see like inflammation and damage, but most ear problems humans cannot see, like excessive hair, hair balls, ear wax (yes dogs have ear wax) deep ear infection and inflammation. So, how can you tell if something is wrong. »
Pets often mask pain, but they will rub sore areas, either with their paws or by rubbing their head on the ground, in more serious cases you may smell an infection. In many cases owners that do not see a problem do not think there is a problem, but with ears it is important that even if you suspect a problem you get to vet for a check-up.
Another indicator your dog could have a problem with hearing or going deaf is if the pet walks with a tilted head, exposing the good ear to noise so it hears better or to protect an ear from wind as it is infected and sore. This can also happen for older dogs going deaf or blind, they will tilt their heads to maximise hearing or sight.
Your vet will give you pet a ear health check when you have a health check visit, if your pet is pretty healthy you may have long stretches where you don’t visit the vet so you should periodically just take a peek inside your pets ear, if you see anything even slightly suspicious you know its time for a vet check.
Dogs that like the beach, or water, in are very outdoorsy and curious need regular ear checks, dogs find it very difficult to remove water from their ear canals due to their L shape.
FUN FACTS
Did you know most puppies cannot hear when born as their ear canals are closed at birth and take around two to three to develop. Some say that puppies are born deaf which is probably technically true, but definitely short term.
Dogs can hear sounds up-to four times louder than humans and at frequencies humans cannot hear.
You can often tell what a dog is thinking by what their ears are doing, happy short eared, straight up high, scared, or worried, back, or behind, moving ears, curious. Of course, this is less obvious with long eared dogs as those ears tend to just flop around.
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.
