Cb33 final

full of goodness

Septe

mb e r 2014

Clever Ideas Back to school • Lunchbox fillers • Brilliant brain food choithramsuae

choithramsuae

choithramsuae

choithrams

choithrams

Prices are valid at time of press until September 30 and while stocks last. Product availability cannot be guaranteed*

*Fruit & veg prices and availability are subject to seasonal fluctuations

full of goodness

Back to school September? Already? I know, we can’t believe it either, and while we’re looking forward to getting back into a routine, the daily lunch box dilemma is something we’ve been very happy to live without. Never fear, Choithrams is here with some fabulous ingredients to make sure your kids’ packed lunches are both healthy and tasty. Check out these inspiring ideas!

Pasta Salad

Make this with tinned tuna or leftover roast chicken and any veggies you have to hand!

Tesco Frozen Sweetcorn Dhs

14.95

1kg

John West Tuna

Light meat in sunflower oil – tasty and nutritious!

Dhs

5.95

try this...

185g

Ingredients 250g pasta of your choice 1 tsp salt 150g sweetcorn, cooked and cooled 1 red pepper, diced 1 tin tuna, drained and flaked 1 punnet cherry tomatoes, halved 3 tbsp olive oil 1 tbsp balsamic

vinegar 1 tbsp lemon juice Handful fresh basil Salt & Pepper Method 1 Cook the pasta in boiling water according to the instructions. Drain under cold water and toss with the sweetcorn and red

Biona Organic Spelt Fusilli Dhs

19.95

500g

pepper, flaked tuna and cherry tomatoes 2 Whisk together the olive oil, balsamic vinegar and lemon juice. Stir in the basil.

Pour over the pasta and mix well.

3 Spoon into small containers with lids, and pack into the lunch box with an ice brick to keep cool.

www.choithram.com

Carrots Dhs

4.95

kg

Whitworths Sultanas

Carrot Muffins Makes: 24 Ingredients 250g plain flour 1½ tsp baking powder 1 tsp bicarbonate of soda ½ tsp salt 175g brown sugar 2 tsp ground cinnamon 2 eggs 200ml vegetable or canola oil 1 tsp vanilla extract 4 carrots, grated 80g sultanas

Method 1 Preheat your oven to 180°C. 2 Sift together the dry ingredients in a medium bowl and stir.

3 Beat together the eggs, oil and vanilla extract. Add the carrots and sultanas and combine.

4 Gradually fold in the dry ingredients, taking care not to over mix the batter.

5 Pour the mixture into a muffin tin lined with

Sweet & Healthy paper cases.

6 Bake for 20-25 minutes until a skewer inserted into the centre comes out clean.

7 Leave in the tin for five minutes then turn onto a wire rack to cool completely.

8 Store in an airtight container for up to five days or freeze.

You can take one out of the freezer in the morning and it will be ready by lunchtime!

Dhs

22.95

375g

Tesco Plain Flour Dhs

7.50

500g

full of goodness

Lunch box essentials Falcon Cocktail Sticks

2.50

Dhs

500pieces

White Grapes Dhs

No matter how organised you are, you’ll occasionally need a few ‘throw-‘em-in’ snacks to keep your kids’ lunch boxes interesting – and make sure the little munchkins are getting all the nutrients they need. Choose wholegrains for energy – such as wholemeal bread or crackers – a good source of lean protein such as turkey or cheese, some salad or veggies and some fruit for fibre. These fruity kebabs make a colourful addition. Use any fresh or dried fruit you have to hand, and ring the changes with cherry tomatoes, cheesy chunks or mini mozzarella balls. Delicious and healthy!

26.95

kg

Strawberries Dhs

17.95

250g

www.choithram.com

Petits Filous Fromage Frais

Flavoured with raspberry and strawberry, these pots are packed with Vitamin D and calcium for strong, healthy bones.

Dhs

29.50

4x100g

Fruit Bowl Fruit Flakes

A handy tasty snack that kids love – and they count towards their five a day.

Dhs

4.95

20g

Sunbeam Sultana & Pineapple Boxes

Dried fruit portions are an easy way to give your kids a little extra fibre.

Dhs

Babybel Light

Mini balls of cheese, ideal for boosting their protein and calcium intake.

Peeling them will improve their fine motor skills too!

Dhs

7.95

100g

15.95

252g

Jennie-O Roast Turkey Breast

Full of flavour and low in fat, this makes an ideal sandwich filler.

Dhs

9.50

100g

Modern Bakery Protein Bread Wraps

Delicious fibre-rich wraps that add wholegrains by the bundle to your lunch box.

Dhs

6.00

225g

ape

h.

full of goodness

Brain food

We’re all feeling relaxed after the Summer holidays, but as the kids get back into the swing of things at school, now is definitely time to nourish those noggins with some delicious brain-boosting foods. The brain requires nutrients just as the rest of your body does, so load up on wholegrains, oily fish and antioxidant-rich berries to give your children a head start in class – and help you crack those crosswords!

try this...

Salmon Fishcakes Serves 4

Salmon Fillet Dhs

66.25

kg

Local Potatoes Dhs

4.50

kg

Ingredients 450g potatoes, cut into chunks 350g salmon fillet 2 tsp tomato ketchup 1 tsp English mustard ½ lemon, zest only, plus wedges to serve 1 tbsp parsley, chopped 1 tbsp dill, chopped 3 tbsp plain flour 1 egg, beaten 100g dried breadcrumbs 4 tbsp sunflower oil Salad or veggies to serve Method 1 Cook the potatoes

in a pan of boiling water for around 15 minutes until tender. Drain and leave to steam-dry then mash.

2 Meanwhile, season the salmon and cook under a pre-heated grill for around five minutes until just cooked. Cool for a few minutes then break into large flakes.

3 Mix the potato, ketchup, mustard, lemon zest and herbs together and season with salt and pepper. Lightly mix in the salmon, taking care not to break it

up too much. Shape into four large round fish cakes.

4 Put the flour, egg and breadcrumbs in three shallow dishes.

Dip the cakes into the flour, dust off any excess, then dip in the egg, and finally coat in breadcrumbs.

5 Heat the oil in a large pan. Fry the cakes over a medium-low heat for three to four minutes on each side until the fish cakes are a deep golden colour and heated through.

Serve with salad or veggies and the lemon wedges.

www.choithram.com

A Brain-boosting Breakfast

Infinity Foods Sunflower Seeds

Jam-packed with zinc and great for improving those thinking skills, add a few to your morning smoothie or sprinkle on top of porridge or salads.

Dhs

32.00

500g Load up on blueberries, believed to stem short-term memory loss and calcium-rich blackberries to boost your mental agility. Rustle up some wholegrain pancakes and, instead of syrup, top with berries, yoghurt and flaxseed for a great start to the day.

Whole Earth Peanut Butter Crunchy

Nuts are bursting with protein and Vitamin E, making them an ideal after-school snack. A wholegrain peanut butter sandwich is the perfect pre-homework nibble.

Dhs

27.95

Broccoli

Marmum Natural Yoghurt Dhs

5.50

1kg

Blueberries 340g

A great source of Vitamin K, known to enhance brain power, broccoli is a true super food. Stir fry or steam it to keep in all those lovely nutrients.

Dhs

Blackberries Dhs

18.50

125g

18.95

235g

full of goodness

Taste the blues Sharp, salty and admittedly a little whiffy, blue cheese is one of those products that people either love or hate. For big fans of fromage, blue cheese is definitely the real star of the cheeseboard, but it is also excellent crumbled on salads, stuffed into fruit or even melted into soup.

Griddled Pear, Asparagus & Blue Cheese Salad

Blue Stilton Dhs

12.50

100g

Roquefort Dhs

16.65

100g

Serves 4 Ingredients 4 pears, sliced into 1cm slices 150g baby asparagus spears 2 tbsp olive oil 1 tbsp white wine vinegar 1 tbsp honey 250g salad leaves 150g blue cheese Crusty bread to serve

Method 1 Put the pears in a bowl and drizzle with a teaspoon of oil. Heat a griddle pan, then cook the pears, in batches, for a minute on on each side. Set aside to cool.

2 Do the same with the asparagus spears and add to the pears.

3 Mix together the remaining oil, vinegar and honey.

4 Toss the pears, asparagus salad leaves and cheese together.

5 Divide the mix between plates and drizzle with the dressing. Serve with crusty bread on the side for a tasty lunch or light supper.

www.choithram.com

Broccoli & Stilton Soup Serves 4 Ingredients 2 tbsp oil 2 shallots, finely chopped 1 stick celery, sliced 1 leek, sliced 1 medium potato, diced 15g butter 1 litre vegetable stock 1 head broccoli, roughly chopped 140g Stilton cheese Black pepper Croutons for serving Method 1 Heat the oil in a large saucepan and add the shallots. Cook on a medium

heat until soft.

2 Add celery, leek, potato and butter and stir until the butter melts. Cover with a lid and sweat for five minutes.

Remove the lid.

3 Pour in the stock and add any chunky bits of broccoli stalk. Cook for 10-15 minutes until the vegetables are soft.

4 Add the rest of the broccoli and cook for a further five minutes. Blend until smooth.

5 Stir in the crumbled Stilton, allowing a few lumps to remain. Season to taste with black pepper, add croutons and serve.

Spinach & Blue Cheese Pasta Serves 4 Ingredients 400g pasta 400g spinach, washed and chopped, thick stalks removed 2 tbsp butter or extra virgin olive oil 100g good blue cheese, crumbled Salt and pepper Method 1 Set a large pot of salted water to boil.

Add pasta and cook, stirring occasionally, until nearly tender.

2 When just about

done, add the spinach and stir. As soon as spinach is completely wilted – it will take less than 30 seconds – quickly drain.

3 Return the pasta and spinach to pot and add the butter and cheese.

Cook over a low heat, stirring occasionally, until the butter and cheese melt, all water is absorbed, and the pasta is tender.

4 Add salt and pepper to taste and serve immediately.

full of goodness

In season & instore While it may not yet feel much like Autumn, rich and colourful veggies are starting to come into season, and no veg is more vibrant than beetroot. An acquired taste, many people are put off beetroot after being force-fed the vinegary jarred variety, but fresh beetroot is not only exceedingly nutritious (rich in folic acid, fibre, potassium and manganese) but it can also be extremely tasty.

Whether you roast it whole, grate it raw in salads or blend in a classic soup or smoothie, it’s low in fat and packed with powerful antioxidants.

Beetroot Dhs

4.95

kg

Roasted Root Veggies Ingredients 3 beetroot, peeled and cut into wedges 2 parsnips, peeled and quartered lengthways 3 carrots, peeled and cut into sticks 1 turnip, peeled, cut into wedges 1 celeriac, peeled and chunked 2 courgettes, sliced thickly 12 garlic cloves, peeled 60ml extra virgin olive oil ž tsp salt Black pepper

2 tbsp red wine vinegar 2 tbsp brown sugar 16 sprigs fresh thyme Method 1 Preheat your oven to 200°C. 2 Put all the chopped veggies, along with the garlic, oil, salt and lots of pepper to taste in a large bowl.

Toss with your hands to combine and coat vegetables well.

3 Spread evenly in a large roasting pan and roast for 45 minutes.

4 Meanwhile, combine the vinegar and sugar in a small bowl and stir until the sugar dissolves.

5 Remove vegetables from the oven and pour over the vinegar mixture evenly.

6 Sprinkle with thyme and use a large metal spoon to give everything a good, even toss.

7 Return the pan to the oven and roast for a further 15 minutes or until the vegetables are perfectly tender.

www.choithram.com

Fig

This beautiful fruit enjoys a unique sweet taste and soft, chewy texture which makes them perfect for desserts as well as an unusual addition to salads and cheese boards.

Dhs

69.95

Dhs

The ideal energy boost, bananas are loved by everyone from babies to grannies. Super-convenient, they make a great breakfast addition or mid- or post-workout snack.

5.95

Where would the culinary world be without it? Garlic is used to flavour all sorts of dishes, but try roasting a whole bulb then spreading it on toast. Delicious!

kg

Banana

Dhs

Garlic

kg

Daikon

Looking like a large, white carrot, this Asian veggie is spicy and tart. Try it raw in Oriental salads or chunk it up and sauté it as a cruncy side dish.

Dhs

kg

5.75

5.50

kg

3 to try… Lunch gear

Lock & Lock Lunchbox Set

An insulated bag containing two plastic boxes and a bottle for water – ideal for mid-morning snacks or a light lunch.

Dhs

64.00

Cool Gear Reflective Bottle

Keeps your coffee piping hot or your smoothie ice cold – and it looks pretty snazzy too!

Dhs

20.00

Cool Gear EZ-Freeze Box

The perfect size for the kids’ lunches, the lid freezes to keep their food fresh and cool. What a great idea!

Dhs

27.95

full of goodness

Simple suppers We all know we should eat more fish. Low in fat, high in protein, it’s a healthy and tasty alternative to meat. Why not try this delicious baked haddock recipe? Your family will love it! Or if you fancy a little ‘sole food’ for supper, this mild and delicate fish is sophisticated enough for a dinner party, as in this crab-stuffed version. Super-easy to cook, it’s an inspired choice for those days when you’re pushed for time.

Baked Haddock with Tomatoes Serves 4

Red Chilli Dhs

3.25

100g

Haddock Fillet Dhs

55.25

kg

Ingredients 3 cloves garlic, peeled and sliced 1 small bunch fresh basil, leaves picked, stalks finely sliced 2 tbsp olive oil 1 fresh red chilli 2 x 400g tins chopped tomatoes Sea salt Black pepper Red wine vinegar 4 x 150 g haddock fillets Handful black olives 1 tbsp capers, drained

Method 1 Preheat the oven to 220°C. 2 Heat the oil in a large pan on medium heat. Add the garlic and basil stalks. Pierce the chilli once with a knife and add to the pan. Fry gently until the garlic is soft but not coloured, stirring occasionally.

3 Add the tomatoes and season lightly with salt and pepper.

Gently simmer on low heat for 30 minutes. Remove the chilli. Season carefully, if needed,

and add a teaspoon of red wine vinegar.

4 Pour the tomato sauce into a roasting tray. Season the fish on both sides with salt and pepper, then place on top of the sauce. Squash the olives and sprinkle them, along with the capers, over the fish. Scatter over the reserved basil leaves.

5 Cook in the oven for 15 minutes or until the fish is cooked through.

Serve with new potatoes and a green salad.

www.choithram.com

Sole stuffed with Crab Ingredients 100g crab meat 1½ tbsp mayonnaise ½ yellow pepper, diced 1 tbsp parsley, chopped 4 sole fillets Method 1 Preheat oven to 230°C. 2 Mix crab, mayonnaise, pepper, and parsley and season with salt and pepper.

3 Lay sole fillets flat with darker side up and season with salt and pepper. Divide stuffing among fillets, mounding on the thicker half of each. Fold thinner half of fillet over stuffing, tucking the end under to form a parcel.

4 Arrange stuffed fillets in a lightly oiled baking dish, cover with baking paper then cover tightly with foil.

5 Bake until just cooked through. It should take no more than 20 minutes.

6 Serve. This dish marries perfectly with new potatoes and sautéed spinach.

Lesieur Mayonnaise Dhs

5.95

245ml

Always Fresh Shredded Crab Meat

Parsley Dhs

0.95

bunch

Dhs

15.50

170g

full of goodness

Thai this!

Australian Beef Strips Dhs

48.50

kg

Only 5 ingredients!

Thai Beef Stir Fry Serves 4

Amoy Premium Oyster Sauce Dhs

7.50

150ml

Method 1 Heat a wok or frying pan until smoking hot. Add the oil and swirl around the pan, then tip in the beef strips and chilli.

2 Cook, stirring all the time, until the meat is lightly browned. This

should take around three minutes.

3 Pour over the oyster sauce, cook until heated through and the sauce coats the meat.

4 Stir in the basil leaves and serve with rice.

Tesco Microwave Basmati Rice

Basil Dhs

Ingredients 2 tbsp vegetable oil 400g beef or steak, cut into thin strips 1 red chilli, deseeded and finely sliced 2 tbsp oyster sauce Handful basil leaves Basmati or jasmine rice, to serve

6.50

pot

Dhs

8.95

250g

www.choithram.com

Family favourites Brad’s Raw Kale Chips

An oh-so-healthy snack range now in Choithrams, these chips are organic, glutenfree, non-GMO, vegan and baked – and they’re made out of that ultimate super food – kale!

Dhs

35.95

3oz

Organics Butter Flavour Microwave Popcorn Having a movie night? Close the curtains, start the DVD and dish out this delicious buttery popcorn, grown from organic corn and slathered in organic butter. Yummy!

Siviero Maria Mini Ice Cream

We adore this brand of Italian gelato, and now they come in mini pots too!

Dhs

8.50

Glenilen Farm Handmade Yoghurt There’s yoghurt, and then there’s yoghurt. This handmade variety is creamy, full of probiotics and naturally low in fat, with lovely crushed fruit lingering at the bottom of the tub.

Dhs

24.00

Dhs

150g

500ml

Tesco Goan Masala Paste

A scrummy blend of warm spices, coconut and chilli, add a spoonful of this aromatic paste to prawns, fish or chicken, along with cream, tomatoes and onion, and you’ll create a delicious, flavourful curry.

Dhs

19.95

190g

12.75

3.5oz

Betty Crocker Fun da-Middles Delectable chocolate cupcakes with a creamy vanilla filling, these cakes look tricky but are so simple to make. Even the kids can do it!

Dhs

19.95

15.4oz

www.choithram.com

Flavour of the month: Apples

Kalfany Apple Candies

An old-fashioned ‘sooky’ sweet with a lovely flavour of green apples.

Dhs

6.50

150g

Baked Apples Serves 6 Ingredients 6 eating apples Handful of sultanas 2 tbsp light muscovado sugar 1 tsp cinnamon Knob of butter 2 tsp demerara sugar Method 1 Pre-heat the oven

Green Apples

to 200°C. Sit each apple on the worktop and, using an apple corer, push out each core.

2 Mix the sultanas, muscovado sugar and cinnamon together in a bowl.

3 Stand the apples side by side in a baking dish.

Using your fingers,

“An apple a day keeps the doctor away” is not just a cliché. Apples really are bursting with health benefits and are believed to lower cholesterol and reduce the risk of strokes.

Dhs

8.75

kg

push the sultana mixture into each apple.

Use up all the mixture between the apples.

4 Add a knob of butter to the top of each and sprinkle over the demerara sugar. Bake in the oven for 20 minutes, until the apples are cooked through.

Cawston Press Sparkling Cloudy Apple Juice

A beautiful blend of apples, naturally pressed and mixed with sparkling water for an ultra-refreshing drink.

Dhs

10.95

330ml