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Hi, Welcome to the September issue of the Smart Supermarket magazine. We have jam packed this issue with fresh and tasty end-of-summer ideas, so be sure to check out our delicious SUMMER
FRUIT PRESERVES
recipes on Pg
12. We have also featured a quick and healthy recipe for VEGETABLE CRISPS Pg 8 , these are amazing, the recipe is a
WHERE TO FIND US: Smart Supermarket, Smart Shopping Complex, Naxxar Road, Birkirkara, BKR 9042, Malta
must try!
VO DAF O
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For the little ones, we now have the LITTLE
SS Y-PA ET RA B STRE B’KUAN KARM
SHOPPERS’
TROLLEYS Pg 20 available in-store. Your little helpers can now enjoy their supermarket trips with their own miniature trolley!
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comments or recommendations, please feel free to drop us a line. We’d love to hear from you.
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We hope you enjoy what we have in store for you, any suggestions,
JO
DO
FALZON SERVICE STATION
WHERE TO CONTACT US: T: +356 21442728 E: info@smart.com.mt W: www.smart.com.mt FB: www.facebook.com/ smartsupermarket
Thanks, Leanne leanne@smart.com.mt
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When you have finished with this publication please recycle it. All points, prices and offers displayed on this publication are valid for this month only. Points, prices and offers published on the Smart Supermarket Publication were correct at time of going to press, however Smart Supermarket will not be responsible for errors or omissions. All rights reserved ® Smart Supermarket 2014.
100 FREE POINTS Exchange this token with a minimum purchase of €100 at Smart Supermarket. Valid during the month of September 2014. Only one token per household. 3.
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• Same great Kinnie taste with a tangy orange twist • Only HALF the sugar and calories of a regular soft drink. • NO artificial sweeteners Toilet Bleach Original 250ml
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Galbusera Riso Integrale Crackers 228g
Crunchy and tasty vegetable crisps offer the same hedonistic value as potato crisps but they come with benefits – they are low in fat, low in salt and contribute to the 5-a-day. These guilt-free healthy crisps use the minimum of ingredients and time to prepare.
Vegetable Crisps alleja
tefania C
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a Home ia Calleja, I’m Stefan and food s teacher ic m o n o c E towards ur working e n re p e tr en getarian, healthy, ve promoting . tasty food nd recipes a For more the on about informati ich I run lasses wh : cooking c y FB page lly, visit m / periodica m k.co w.faceboo https://ww a iousMalt Healthylic
Kale is rated as the number #1 most nutrient dense vegetable. It is an excellent source of vitamin K, A and C (more than twice the vitamin C as an orange! – per gram), manganese and copper. It is also a very good source of vitamin E, most of the B vitamins, calcium (more than milk! – per calorie), phosphorus, potassium, iron (more than beef! – per calorie) and fibre.
Preparation Time: 15 minutes Baking Time (for Kale Crisps): 15 minutes (for Beetroot or Butternut Squash Crisps): 30 minutes Ingredients: Few kale leaves/Beetroot slices/ Butternut squash slices 2 tbsp cider vinegar 4 tbsp olive oil 50ml water A Pinch of salt and pepper Sesame seeds/honey & cinnamon (or any other spice you like) Method: 1. Mix together cider vinegar, oil, water, and if using, sesame seeds. 2. If using beetroot and butternut squash, slice them paper thin using a slicer. 3. If using kale, wash thoroughly and dry with kitchen paper. Remove the leaves from the thick stems into bite size pieces.
4. Place the beet slices, the butternut squash slices and kale leaves in three separate bowls. 5. Divide the water mixture between the three bowls. Let the vegetables soak for 10 minutes. 6. Spread on baking sheets, sprinkle with salt, pepper and sesame seeds. 7. Bake at 150°C until crisps and leave are crunchy, turning the crisps half way through.
Smart Tip Try a combination of all three vegetables. The Trio will provide green, red and orange crisps. You can also experiment with apples.
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Preserving Summer Fruits in a Jar
Home made jams with pure fruit and no artificial additives are divine. Succulent summer fruits are abundant to our Mediterranean climate and these can be preserved in the form of jams, chutneys, pickles and compotes. They make original Christmas gifts and will be appreciated in the winter months. Pectin gives a larger yield as you do not have to cook the jam for so long. The fruit colour is retained and you are guaranteed the right consistency. You can purchase pectin in the store. However you can also use apples as they have a very high pectin content, which can be added to jams instead of pectin however it is harder to achieve a clear jam. All you have to do is place 2Kg of apples, 1lt of water and the juice of 4 lemons or limes in a pot on low heat and simmer until tender. Strain through a collander and keep in fridge overnight. Next day return the pulp on low heat with 500ml water and simmer for an hour, strain and store in a covered jar in the fridge. Add 250ml of this extract to each kilo of fruit instead of pectin at the start of the jam process. The high content of sugar preserves the jam without the formation of syrup, crystals or mould and stops fermentation. If you need to follow a reduced sugar diet, you can use stevia or another alternative however jams will need to be stored in the fridge.
Recipe By Lea Hogg t and feature editor. She Lea Hogg is a food columnis cooking of the Mediterranean specialises in the food and rking on a project relating Region and is currenty wo the transparancy of the to sustainable agriculture and ts and produce. Her work food chain of local ingredien in the Irish Times, Orizzont, has recently been featured online, Air Malta’s inflight Independent, Di-ve News recipes and writes for magazine and creates new (UK). Brilliant Baking Magazine .wordpress.com. day ery www.goodfoodev
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Smart Tip To test the setting point, use the simple cold plate method. Place an empty saucer in the freezer. Pour a teaspoon of jam on to the cold saucer. Push the jam with your finger. If it wrinkles and feels stiff, the jam is ready.
Dark Apple Chutney
Pomegranate Jam
Prickly Pear Jam
Ingredients: 2 carrots 1 turnip 1 cauliflower 2 onions 2 large apples 1 courgette 10 mini chopped gherkins 4 garlic cloves 125g chopped dates 1 teaspoon salt Juice of one lemon 500 ml malt vinegar 2 teaspoons mustard seed 2 teaspoons ground allspice 1 teaspoon cayenne pepper 1 spoon whole peppercorns Brown sugar and white sugar (weigh all the fruit and vegetables and use equal amount of brown sugar and white sugar. Eg. 1 kg fruit and vegetables requires 500g brown sugar and 500g white sugar.)
Ingredients: 3kg pomegranates White sugar Juice of 6 lemons or limes Pectin and follow instructions on packet or use apple extract as explained on page 12
Ingredients: 2 kilos peeled prickly pears (Use one color for the jam and I found that the best colour for jam are yellow prickly pears) Sugar Juice of 3 lemons Grated rind of one lemon Pectin and follow instructions on packet or use apple extract as explained on page 12
Method: Combine all ingredients with the exception of the sugar and gherkins in a large saucepan and bring to boil. Reduce heat and cook until the vegetables and fruit are soft. Add the sugars and cook for a further 20 minutes. During the last 10 minutes add the gherkins. There is no need to do a saucer test with this as the chutney will need at least 4 weeks to mellow in flavor and texture.
Method: Peel the pomegranates and juice them. Do not use a juicer as this will give the jam a bitter taste. I place a large pot in the sink, cut the pomegranates in half and I squeeze the fruit with skin on with my hands. Strain the seeds. Weigh the juice on a measuring scale and weigh an equal amount of sugar. Place in a pot with the juice and the sugar. Add the pectin or apples. Bring to a boil, lower the heat and keep on a rolling boil for half an hour. Skim the pink foam from the top of the jam while it is cooking. Use the saucer test and when it is the right consistency, remove from heat and fill the jars.
Method: Place 500g prickly pears in a pot and mash them. Put the other 1500g into a large gauze and squeeze the juice out of them. Weigh the combined fruit and juice. Weigh out the same amount of sugar and keep aside. Add the lemons, rind, pectin or apples to the prickly pear mixture. Using moderate heat, bring to a boil and cook for 15 minutes. Add the sugar and keep on rolling boil for 15 minutes. Do the saucer test until you are happy with the consistency. Pour the hot jam into sterilized jars.
Smart Sterilization Use a large pot to boil the jars and lids for 20 minutes. Using tongs, take three sets of jars and lids, fill with hot jam or chutney, cover immediately with a lid and turn the jars upside down for a few minutes. Keep the water temperature on low boil while you finish the filling process. An alternative way is to sterilize jars in the oven by placing the jars and lids on a baking tray in a preheated oven at 250 째C for at least 30 minutes.
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Pairing Jams & Chutneys with other Foods, Cheese & Wine Jams and chutneys can be paired with the large selection of cheeses, hams breads and wines available in store. Bear in mind that your aim is to offer tastes that complement and balance each other, not over power one another. The subtle undertones of the wine need to connect with your jams and match the cheese to bring it all together. The process of pairing should be a thoughtful, sophisticated adventure for your pallet, however don’t be afraid to try new combinations, you may be surprised! The below listed combinations can be used to prepare an exciting platter to share over a bottle of wine for a romantic night in.
Cheese
Dark Apple Chutney
Pomegranate Jam
Prickly Pear Jam
Mature Cheddars, Emmenthal, White Hard Gbejna, Mature Edam
Manchego Cheese, Blue Cheeses
Ricotta, Soft Chèvre Goat’s Cheese, Cream Cheeses, Mascarpone Cheese
Cooked Maltese Sausage
Seranno Ham
Smoked Salmon, Smoked Tuna, Gravadlax
Crackers or Maltese Galletti
Jam Tarts
Jams Tarts, Victoria Sponge, Accompaniment to Salads
Cabarnet Sauvignon, Saint-Émilion
Port Wine
Vouvray, Sancerre
Meats/ Fish
Other Food
Wine
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Babies, Toddlers & Kids
for our children Food Aren’t children the most precious gifts we have? So I’m sure you would agree that what we feed them is equally important. This holds true for what we eat at home as well as what we give them for their lunch at school. From when they are infants, it is important that all parents teach their children to eat more of what is healthy rather than promoting unhealthy fast foods and food that will, when they grow older, lead to health problems.
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What is best to feed our children? Should we give them sweets or fried food? I say, a balance is the best alternative. Most children like sweets and to some extent these are important to them as a source of energy. However, without limitations, this can lead to problems with their teeth and at a later stage, even diabetes, obesity and other problems. So, as a parent I would limit my children’s consumption of sweets to once a day. Rather than offering fast foods, especially as a reward for children, it would be healthier to offer fast foods only occasionally, and offer healthy rewards that would not involve food.
burnt and carbonised. It is also healthier to give children small and more frequent meals and snacks rather than large meals which ultimately tend to cause overweight and obesity. This would also affect their metabolism and help to control their weight. So, what is the answer? No sweets; no frying; no junk food? No! All these can be included in small amounts, but healthier food should be provided during the majority of the day and even at school. Take care of your children and later on you would be taking care of their future as adults and prolonging their lifetime and health.
As a school lunch, fruit as well as bread, are always a good option. It is unhealthy to give only bread and even worse to give children sweets and junk food. It is best to give a mixture of bread and fruit, maybe accompanied by some vegetables. Children tend to like cherry tomatoes to accompany sandwiches. They also like fruit, such as apples which are cut into pieces and placed in a container for them to take to school. An important thing to take care of is snacks at home. This can be exactly after children return from school and even during holidays. Instead of giving children junk food or biscuits, fruit or cereal bars are a healthier alternative.
Article By Geoffrey Ax
iak,
M.Sc. Nursing (Manch ester), B.Sc. Nursing, P.G. Dip. Nutrition & Die tetics
Registered Nutritionist for over 10 years with experience in different aspects of nutrition includ ing food for people in different age groups, food allergies, sports nut rition, personalised diet plans and diets for the majority of health problems encountered by people. He also organises lectures, sem inars, conferences and course s on topics related to nutrition and clin ical nutrition. Mobile: 99822288 Email: axiakg@yahoo.co m Website: http://gaxiak.y olasite. com
The way food is cooked also matters. Instead of frying food, steaming or grilling food is much healthier. Barbecues can also be healthy as well as the food is not
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How to apply for the Smart Loyalty Card: To be able to earn points you must subscribe to our Loyalty Scheme. All you have to do is fill in a form at Customer Care! In order to be eligible to exchange loyalty points, Loyalty Customers are required to provide their I.D card at the cash point. This procedure is in place, to protect our customers.
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