Coles Magazine January 2014

Roast pork belly burritos the fat in a criss cross pattern. In a small mixture and chopped coriander leaves. with fresh salsa bowl, mix the chilli powder, garlic, cumin, 7 To make the burritos, working in batches and using tongs, heat the tortillas directly salt and pepper to blend. reserve 1 tsp of the serves prep CookinG spice mixture to mix into the rice. rub the over a gas lame on the stove until warm 2 20 4 Mins hrs remaining spice mixture all over the pork and beginning to char (or heat following packet directions if you don’t have a gas belly and into the scored surface of the pork. tOtAL rECiPE COst: $9.95 2 Place a rack on a baking tray. set the pork stove). wrap the tortillas in a clean tea when you buy all the ingredients from Coles. belly fat-side-up on the rack and roast for towel to keep warm. Based on actual ingredient portions used. 30 mins or until golden brown. reduce 8 divide cabbage and rice among the warm For a full breakdown of recipe costs go to coles.com.au Prices valid 12/2/14 - 18/2/14 temperature to 180°C or 160°C fan. Cover the tortillas. Coarsely chop the pork belly into pork with foil. roast for 1hr 20 mins or until bite-size pieces and divide among the 400g Coles Pork belly roast pork is tender and brown all over. set aside tortillas. spoon the sour cream and salsa 1 tsp Coles brand Ground Chilli to rest while making the salsa. (see note.) over the pork and sprinkle with the spring 1 tsp Coles brand Garlic Powder 3 To make the salsa, preheat grill on high. onion. roll up the tortillas, leaving one end 1½ tsp Coles brand Ground Cumin line a baking tray with foil. rub the oil over open. serve with the lime wedges. 2 tsp salt the whole tomatoes and chilli and sprinkle note roast pork up to 2 days ahead. Cover ½ tsp freshly ground black pepper with salt. Cook the tomatoes and chilli, and refrigerate. reheat in oven or on barbecue. Fresh salsa turning as needed, for 25 mins or until 2 tsp olive oil tender and their skins char. Cool slightly. per serve 2026kJ (482 Cals) / 28.7g protein / 19.4g fat 200g ripe ield tomatoes Trim stem from the chilli and remove the (8g sat fat) / 46.3g carbs (4.8g sugars) / 2.4g fibre / ½ jalapeno chilli seeds, if desired. 1676mg sodium / 1 of your 7-a-day fruit & vegetables 1 clove garlic, peeled 4 meanwhile, place coriander stems in a ¹/ 6 bunch fresh coriander with stems, leaves blender. Add the garlic and pulse to inely removed and chopped, stems reserved chop. Add the grilled tomatoes, chilli and For the Burritos any accumulated juices, and pulse to form MATT SKINNER’S ½ cup Coles brand long Grain rice a coarse puree. season to taste with salt. TOP Pick ¾ cup water 5 To make the rice, in a small, heavy-based 4 mission burrito Tortillas from 12 pk saucepan, bring the rice, water and a pinch 100g mini drumhead cabbage, thinly sliced of salt to the boil over high heat. reduce Two Churches Barossa Riesling 2 tbsp Coles brand sour Cream heat to low, cover the saucepan, and Floral and limey, with way 1 spring onion, thinly sliced simmer gently for 15 mins or until the water more presence than sub $15 ½ lime, cut into 4 wedges has been absorbed and the rice is tender. riesling has a right to have. don’t stir the rice during cooking, as this can Just the thing for a lazy 1 Preheat oven to 200°C or 180°C fan. using release starches that lead to sticking. Sunday afternoon. a small sharp knife, remove the skin from 6 Fluf the rice with a fork and stand, covered, Available at the pork belly, leaving the fat intact. score for 5 mins. mix in the reserved 1 tsp spice coles.com.au 51

Aloha pork burger 1 tsp yeo’s sesame oil 6 meanwhile, lightly oil cut sides of the buns with fresh pickles small pinch Coles brand Chilli Flakes and cook the buns, cut side down, for 2 mins serves prep Chill Cook 400g Coles Pork mince or until toasted and grill marks form. 15 4 Mins hr Mins 1 tbsp olive oil 7 In a small bowl, mix the hot chilli sauce and 10 1 4 Coles bakery wholemeal rolls, split mayonnaise. season to taste with salt. tOtAL rECiPE COst: $9.98 2 tsp AbC hot Chilli sauce 8 spread chilli mayonnaise over the bun when you buy all the ingredients from Coles. 2 tbsp Coles brand whole egg mayonnaise bottoms. Top with the burgers, then brush Based on actual ingredient portions used. ¼ bunch (not packed) coriander sprigs over more soy sauce mixture. remove the For a full breakdown of recipe costs go to coles.com.au pickle mixture from the liquid and serve Prices valid 19/2/14 – 25/2/14 1 In a small saucepan, combine the vinegar, over the burgers. Top with the coriander, ⅓ cup Classic Asian rice wine vinegar water, sugar and salt, and bring to a boil and cover with bun tops to serve. ⅓ cup water over medium-high heat, stirring until the notes • make the pickles up to 1 week 1½ tsp Coles brand Caster sugar sugar and salt dissolve. ahead. Cover and store in the fridge. 2 tsp salt 2 In a medium glass or ceramic bowl, combine • If you don’t have a Curtis stone burger Press, ¼ Continental cucumber, thinly sliced cucumber, onion and ginger. Pour the vinegar form the patties with your hands and latten. ½ medium white onion, thinly sliced into rings mixture over. Gently press to help submerge. 2cm piece (10g) fresh ginger, peeled, As the mixture cools, the vegetables will per serve 2175kJ (518 Cals) / 32g protein / 26.5g fat inely chopped become completely submerged. refrigerate, (5.4g sat fat) / 32.5g carbs (10g sugars) / 6g fibre / 1843mg For the BurGers uncovered, for at least 1 hr or until completely sodium / 0.5 of your 7-a-day fruit & vegetables 1½ tbsp Coles brand brown sugar cooled. (see notes.) 2 tbsp kikkoman soy sauce 3 To make the burgers, preheat the barbecue 2 spring onions, very inely chopped on medium-high. In a medium bowl, whisk MATT SKINNER’S 2cm piece (10g) fresh ginger, peeled, grated the brown sugar, soy sauce, spring onions, 1 clove garlic, inely chopped ginger, garlic, sesame oil and chilli lakes. TOP Pick 4 In a large bowl, gently mix pork with 3 tbsp of the soy sauce mixture. using a Curtis Yalumba Y Series Viognier stone burger Press, form the pork mixture into four patties. Flatten slightly. (see notes.) Rich, exotic, and serious value for money, this is 5 Cook the burgers on the barbecue for 3-4 mins utterly delicious viognier or until grill marks form. Turn burgers over, from the talented team brush with some of the soy sauce mixture at Yalumba. and continue cooking for 3-4 mins or until Available at burgers are cooked through, but still juicy. Try peeling very fresh ginger with a teaspoon!

ricotta hotcakes with blueberry-plum syrup serves prep CookinG 30 25 4 Mins Mins 5 plums (580g total), halved, pitted, cut into 1cm-thick slices ½ cup caster sugar ¹/ 8 tsp ground cinnamon 1 vanilla bean, split lengthways 125g fresh blueberries (1 cup) 2 tsp fresh lemon juice For the hotCakes 1 cup fresh ricotta cheese ¾ cup buttermilk 4 large Coles brand Free range eggs, separated 1 cup Coles brand Plain Flour 1½ tsp baking powder to blend. sit the lour, baking powder note make the blueberry-plum syrup up to ¼ tsp salt and salt into the ricotta mixture, and 1 hr ahead, then cover and store at room ¼ cup caster sugar whisk until just blended. temperature. reheat over medium-low 100g Coles brand unsalted butter 3 In another large bowl, using an electric heat just before serving. sited icing sugar, for dusting mixer on medium speed, beat egg whites and sugar until stif peaks form. using per serve 2876kJ (684 Cals) / 18.3g protein / 31.8g fat 1 heat a large heavy frying pan over a large silicone spatula, gently fold the (18.9g sat fat) / 81.2g carbs (56g sugars) / 3.5g fibre / medium heat. Add the plums, sugar and egg whites through the batter. 933mg sodium / 1 of your 7-a-day fruit & vegetables cinnamon. scrape the seeds from the 4 Preheat a lat large non-stick frying pan vanilla bean into the plum mixture then add over medium-low. melt about a tsp of the the beans too. Cook, gently stirring the fruit butter in the pan. ladle the batter into the MATT SKINNER’S occasionally, for 2 mins or until the sugar pan and cook 3 hotcakes at a time for 3 mins TOP Pick melts and the plums release their juice. each side or until they puf, become golden Gently fold in the blueberries and cook for brown on both sides, and are just cooked 2 mins or until they are heated through through. Transfer the hotcakes to plates. Brown Brothers Moscato and begin to release their juice. stir in the 5 Immediately ater they come out of the pan, An exotic nose of fresh grape lemon juice. don’t let the berries cook too spread butter over the hot hotcakes, and juice, ripe pear and juicy red long or they will become mushy and lose spoon the warm fruit and syrup over them. apples, while in your mouth it’s their shape. remove from the heat and dust with icing sugar, to serve. squeaky clean, a little bit sweet and ever so slightly fizzy. keep warm. (see note.) 6 repeat to make and serve more hotcakes, 2 To make the hotcakes, whisk the ricotta, wiping the pan with paper towels before Available at buttermilk and egg yolks in a large bowl cooking each batch.

reaDy in 30... BARBECu From Australia day parties to laid-back summer E dinners, these recipes help you marinate, sizzle and serve in 30 minutes or less. $7.15 per serve soy & sesame marinateD BarramunDi • serves 4 • prep & CookinG 25 MINS 1 cup Coles Brand Long-Grain White Rice 1 Cook rice in a large saucepan of boiling opaque and the lesh lakes when tested 2 tbsp gluten-free soy sauce water for 10 mins or until just tender. drain gently with a fork. 1 tsp sesame oil in a colander. set aside, turning 3 Place rice, spring onion, cucumber, 1 tsp inely grated ginger occasionally with a fork or large metal celery and mirin seasoning in a large 4 (150g each) barramundi illets spoon to release the heat, until cool. bowl and toss to combine. divide among spray olive oil 2 meanwhile, preheat a barbecue grill or plates and sprinkle with sesame seeds. 3 spring onions, thinly sliced diagonally chargrill on medium. Combine soy sauce, Top with the barramundi. 1 Lebanese cucumber, chopped sesame oil and ginger in a shallow glass 2 celery stalks, sliced or ceramic dish. Add barramundi and per serve 1553kJ (369 Cals) / 35.2g protein / 4.1g fat 2 tbsp mirin seasoning turn to coat. drain and spray with oil. (0.9g sat fat) / 46.4g carbs (5.4g sugars) / 1.7g fibre 2 tsp sesame seeds, toasted Cook for 3-4 mins each side or until / 763mg sodium / 1 of your 7-a-day fruit & vegetables

$6.30 per serve $7.40 per serve tHai coconut cHicKen griLLeD BeeF Wraps WitH nooDLe saLaD • serves 4 • prep & CookinG 25 mIns • serves 4 • prep & CookinG 25 mIns 1 tbsp balsamic vinegar over the beef. stand for 5 mins, 270ml can coconut milk chicken illets horizontally to make 1 tbsp olive oil turning once, to marinate. 2 tsp inely grated lime rind 8 thin pieces. Add to marinade 2 garlic cloves, crushed 2 drain beef from marinade. Cook ¹/ cup lime juice and turn to coat. refrigerate. 2 tsp fresh thyme leaves on grill for 2 mins each side for ³ 2 tsp gluten-free ish sauce 2 Preheat barbecue grill or chargrill 1 tsp paprika medium, or until cooked to your 2 tsp brown sugar on medium-high. Place noodles in 750g Coles Beef Rump Steak, liking. Transfer to a board to rest. 1 long red chilli, inely chopped a heatproof bowl and cover with trimmed 3 meanwhile, heat the wraps on 4 Coles RSPCA Approved boiling water. stand for 5 mins. 8 white wraps grill for about 1 min each side. Chicken breast Fillets rinse under cold water. drain. 2 cups shredded iceberg lettuce Transfer to a clean tea towel and 250g pkt rice stick noodles Transfer to a bowl. Add remaining 4 tomatoes, cut into wrap loosely to keep warm while ½ bunch coriander leaves ingredients and toss to combine. thin wedges you heat the remaining wraps. ½ bunch torn mint leaves 4 drain chicken and cook for 4 mins 1 small red onion, inely sliced 4 Thickly slice the beef across the 200g Perino tomatoes, each side or until golden and 200g tzatziki grain. serve with wraps, lettuce, quartered cooked. slice and serve with salad. tomato, onion and tzatziki. 1 Preheat barbecue grill or 1 Combine coconut milk and lime per serve 1521kJ (362 Cals) / 44.0g protein chargrill on medium-high. per serve 2188kJ (520 Cals) / 54.6g protein rind in a glass or ceramic dish. stir / 6.8g fat (4.2g sat fat) / 29.0g carbs Combine the vinegar, oil, garlic, / 19.9g fat (5.8g sat fat) / 28.8g carbs in half each of the lime juice, ish (3.6g sugars) / 2.3g fibre / 269mg sodium thyme and paprika in a shallow (9.7g sugars) / 4.4g fibre / 445mg sodium sauce, sugar and chilli. halve / 0.5 of your 7-a-day fruit & vegetables glass or ceramic dish. rub all / 2.5 of your 7-a-day fruit & vegetables besT ways To marinaTe A simple marinade adds a welcome flavour dimension to meat, fish or poultry. Follow these tips. ■ Use a glass or ceramic dish to marinate – metal can react with acids such as fruit juice or vinegar and spoil the flavour of your dish. ■ Got more time? Marinate meat, covered, for up to 12 hrs in the fridge download iT – the longer the marinating time, the more intense the flavour will be. Curtis stone shows you how ■ Don’t reapply marinade left over from marinating raw meat, poultry to cook prawns on the barbie on the iPad edition. Go to the or seafood directly to the cooked food. To use as a sauce, bring it to the App store to download the boil and cook for at least 5 mins first, or reserve some before marinating. Free Coles magazine app. coles.com.au 55

$5.85 per serve $7.75 per serve cariBBean porK FiLLet rosemary & garLic WitH picKLeD caBBage saLaD LamB cHops • serves 4 • prep & CookinG 30 mIns • serves 4 • prep & CookinG 30 mIns ¼ cup pineapple juice spices and 2 tsp of the vinegar in 2 tbsp orange juice glass or ceramic dish. Add 1 tbsp vegetable oil a shallow glass or ceramic dish. 2 tbsp Coles Brand Italian the lamb chops and turn to 1 tsp honey Add the pork and turn to coat. Red Wine Vinegar coat. set aside for 10 mins ½ tsp ground chilli set aside for 5 mins to marinate. 2 garlic cloves, crushed to marinate. ¼ tsp Coles Brand 2 meanwhile, place cabbage, 2 tsp inely chopped rosemary 2 meanwhile, combine the Ground Allspice carrot and onion in a large bowl. ¼ cup olive oil vegetables and remaining oil in pinch of ground nutmeg stir remaining vinegar and sugar 8 Coles Lamb Loin Chops a bowl. Cook, turning, for 8 mins 2 tbsp Coles Brand Italian in a small bowl until dissolved. (see Note) or until tender and browned. White Wine Vinegar drizzle over vegetables and toss 2 zucchini, sliced diagonally Transfer to a plate. 750g Coles Pork Fillet to coat. set aside for 20 mins to 2 red capsicums, cut into 3 Cook lamb chops on grill for ¼ small red cabbage, cored, develop the lavours. thick strips 3 mins each side for medium or inely shredded 3 Cook the pork on grill, turning 250g cherry tomatoes until cooked to your liking. 2 carrots, shredded occasionally, for 15 mins for 60g mixed salad leaves, season. serve with vegetables ½ red onion, halved, medium or until cooked to your to serve and salad leaves. thinly sliced liking. Transfer to a plate. rest NOtE you’ll need 2-3 chops 1 tsp caster sugar for 5 mins. slice. serve with salad. 1 Preheat barbecue grill or per person, depending on size. chargrill on medium-high. 1 Preheat barbecue grill or per serve 1220kJ (290 Cals) / 52.7g Combine the orange juice, per serve 1828kJ (435 Cals) / 33g protein reCIPes & Food PrePArATIon TrACy ruTherFord sTylInG mArIe-hĒlĒne ClAuzon PhoTos vAnessA levIs / 31.1g fat (10.7g sat fat) / 5.4g carbs protein / 5g fat (1.3g sat fat) / 6.2g carbs chargrill on medium. Combine (6.1g sugars) / 3.3g fibre / 136mg sodium vinegar, garlic, rosemary and (5.2g sugars) / 3.1g fibre / 84mg sodium the pineapple juice, oil, honey, / 2 of your 7-a-day fruit & vegetables half of the oil in a shallow / 3 of your 7-a-day fruit & vegetables smarT Time mcCormiCk ColES Grill kikkomAN NANdo’S ColES Grill savers mAriNAdE SEASoNiNG mAriNAdE mAriNAdE bASTiNG SAUCE whip up IN A BAG Grind over Try Japanese Turn up the keep these The native the new barbecue on classic Peri- heat on chicken marinades and herbs & spice Harissa Heat chicken or pork, Peri Chicken or sausages with the new or partner or use it as seasoning for variety is just seasonings handy the thing for north African a dipping sauce it with Jalapeño hot for fast barbecues. Aussie lamb. style steaks. for prawns. seafood. basting sauce. 56 coles.com.au

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371491_LL_Jan_Col es - 2 2013- 12- 12T08: 36: 47+11: 00 BARBECUE BONANZA with Matt Skinner Hooray! It’s officially barbecue And great as all that sounds, there are season – my favourite time also a few things to be aware of. For MATT SKINNER’S starters, be wary of lighter wines that of year. But much as we love are easily knocked about by the weird this time of year - from fiery and wonderful spread of flavors and TOP marinades to that guy who textures dished up by the barbecue. believes ‘everything tastes Excessive spice is another no-no, making Pick most wines seem far more acidic then better if you douse it in beer they actually are. And last but not least, as it’s cooking’ - when it comes that special bottle under your bed – the to wine, barbecues can be one you’ve been saving for just the right like minefields. occasion – is probably better left alone! From experience, char-grilled seafood Happy Barbecuing! needs crisp fruity whites with plenty of zip and freshness, pink wines are never better than with the sweet and gamey flavours of quail, pigeon and chicken, and plush all-terrain reds from warm sunny climates are what you’ll need to tackle everything from the sweetest lamb cutlets through to king sized T-bones. With crowd-pleasing reds in mind, one of the best value examples you can currently lay your hands on comes from the stables of Western Australia’s Devils Lair. Fifth Leg Shiraz 2012 is a bright and bouncy wine where smells of raspberry, black cherry and spice set the tone for a medium-bodied red that ticks all the boxes – especially during barbecue season! Devil’s Lair Fifth Leg Shiraz SHOP ONLINE liquorland.com.au LIKE US facebook.com/liquorland Liquorland Supports Responsible Enjoyment Of Alcohol

what Coles cook&dine champagne flute drink to drinks news • Food matching • Cocktails Q has a good balance of alcohol and a sweetness, while prosecco, at 11-12 per cent, also ofers low alcohol and ample 5 per cent alcohol but lots of sugar to i want to lose weight but don’t lavour. be warned that moscato has just want to abstain completely. mask its high acidity. What are my best drink options? Pre-mixed drinks such as vodka Cruiser The twin enemies of weight control are sugar Free mixed berry (at just 4.8 per sugar and alcohol – and alcohol comes cent) meet the sugar/alcohol challenge. from sugar. The grape variety and its spritzers are refreshing – just add Bellissimo ! ripeness will determine a wine’s alcohol sparkling mineral water to a tasty white. content. semillon is typically 10.5-12 per Finally, don’t be afraid to toss an ice cent, while shiraz is 13-15 per cent. Grapes cube into a red on a hot day – it lowers nectarine bellini picked early have less sugar – lindemans the alcohol percentage – and drink early harvest semillon sauvignon blanc a glass of water for every glass of wine. stir ¼ cup caster sugar and ¼ cup water in a small saucepan over low heat until sugar dissolves. set aside to cool slightly. meanwhile, peel and seed 6 ripe white nectarines and place from sweden, with love in a blender or food processor. Add syrup and blend for 30 secs or until pureed and smooth. If your Valentine has a passion for cider, pour them spoon ¼ cup puree into each Coles cook&dine a glass of Rekorderlig Premium Passionfruit Cider, now champagne lute. Carefully top with a chilled ComPIled by sAlly PAIne reCIPe wendy QuIsumbInG sTylInG mArIe-h�l�ne ClAuzon PhoTos sTeve brown bottle of brown brothers Prosecco nv, stirring available at Liquorland. This Swedish cider is spot-on gently to combine. Garnish with extra for summer drinking – just add ice and lime wedges. nectarine slices, if desired. makes 6 For a perfect food match, try a baked sour cream and NOtEs • Prepare the nectarine puree up to a day ahead – store in an airtight container in passionfruit cheesecake – go to recipes.coles.com.au the fridge. • Top with lemonade for a mocktail. try tHese fooD & Drink matcHes p40 p55 p56 p42 pipsqueak apple the ned pinot noir houghton white de Bortoli prestige Cider $$ $$$ Classic $$ semillon sauvignon Blanc $$ price GUiDe: $ $10 and under $$ $15 and under $$$ $20 and under $$$$ $30 and under $$$$$ over $30 • All drinks featured are available at coles.com.au 59

heAlTh sources of calcium Whether or not you need to choose milk fortiied with calcium depends on your diet, says Coles Nutrition and Wellbeing Manager, Vanessa hattersley. Non-dairy sources of calcium include sardines and salmon (with bones), leafy green vegetables, soy, tofu, brazil nuts, NoN-dAIRY almonds and sesame seeds. Vanessa says milk There’s never been a better time adults need 1000mg of calcium a day. to sample non-dairy milks. Here’s a guide to what’s now available. Quinoa milk The newest milk to hit almond milk oaT milk rice milk soy milk This milk is produced made from soy beans with a pleasant, nutty A product of whole oats, the shelves, this is made flavour, almond milk is this milk has a mild, from brown rice and and water, soy milk is from the ancient grain made from finely ground sweet taste and is a good water, so it’s naturally sometimes enriched with of the same name, with raw almonds and water. source of vitamin e and gluten free. It contains vitamins and minerals added chia. unlike It’s low in fat and fortified folic acid. oat milk isn’t more carbohydrates such as b12 and calcium. some non-dairy milk versions can be a good gluten free, but it does than cow’s milk but soy milk primarily alternatives, it’s gluten and source of additional contain beta-glucan, not as much calcium or contains unsaturated nut free, so it’s great for nutrients such as vitamin which helps reduce blood protein, so look for one rather than saturated fat, people with food allergies e, which helps protect cells cholesterol as part of a that has been fortified which is better for healthy and intolerances. from free radical damage. diet low in saturated fats. to boost these nutrients. cholesterol levels. milks FrEEdom blUE ViTASoY ViTASoY SANiTAriUm To Try FoodS diAmoNd oAT milk riCE milk So Good words CArolIne roessler PhoTos GeTTy ImAGes Put these qUiNoA AlmoNd with added Choose from SoY milk original or each glass brEEzE calcium milk non-dairy This milk Choose from and no rice milk of this classic alternatives to contains original, cholesterol, enriched with soy milk this is made unsweetened, contains half chickpea regular milk to added chia, chocolate and with whole protein – both your daily a vegetarian the taste test. source of unsweetened Australian have added calcium and omega-3s. vanilla milks. grown oats. calcium. vitamin d. 60 coles.com.au

ToP-vALuE healThy choices HEALTHY foods to your health and budget. Fill your shopping trolley with these products at Coles and you’ll be kind Choose wholemeal foods like Coles brand wholemeal High Fibre bread for a heart-healthy these good-for-you staples. Coles smart 2 1 save cash by cooking at home with eggs option. buy rolled Oats are WHoLemeaL Frozen mixeD fantastic vegetaBLes pasta A good source for biscuits, bars and of protein and studies show that As well as containing giving fruit folate, eggs dietary ibre, vegies wholegrain foods help that are snap-frozen have protein boost. their vitamins locked in during lower your risk of cardiovascular 3 contain omega- smoothies a 3s and b vitamins disease. wholemeal pasta is also the freezing process. a good source of ibre and some such as ribolavin Add edgell Use them in Side dishes, soups, b vitamins, and is low GI. and vitamin b12. Four bean mix casseroles, pastas and meatloaf. Use it in Bakes, salads, lasagne Use in Quiches, no Added salt to salads and Tip Make healthy vegetable and other pasta dishes. cakes, omelettes and frittatas. stews or use soup using frozen mixed vegies Tip Team wholemeal pasta Tip Serve sot-boiled eggs with them in nachos 4 The dietitians 5 Coles brand and salt-reduced stock. with canned ish, olives and asparagus spears for dipping as and burritos. tomatoes for a pantry meal. an alternative to toast. A source of oLive oiL quinoa omega-3 fats, This gluten-free grain Pink salmon Association alternative is a good is great in of Australia source of protein. salads, gratins and quiches. Use it in Porridge, stews, recommends using olive oil in place of fritters, bread and muins. Ardmona Tip Substitute quinoa for butter or margarine Chopped steamed white rice to lower to help maintain Tomatoes the overall GI of your meal. a healthy weight. have no added Use it in Stir-fries and dressings. sauces, soups, Tip use olive oil instead of butter nachos and when baking cakes. Substitute casseroles. ¹/ cup olive oil per 100g butter. salt. use in ³ mOnEy-SavIng HEaLTH TIpS words nIColA ConvIlle PhoTos GeTTy ImAGes ■ TRY to buy fresh produce when it’s in ■ uSE legumes, such as lentils, beans and season to get the most value and lavour. chickpeas, to pad out staple meals such as spaghetti bolognaise. ■ PLAN your meals weekly, checking what’s already in your fridge and pantry. Research ■ KEEP your pantry stocked with basic shows that people who plan their meals baking ingredients, such as lour, oats and dried fruit. Then make healthy treats, such and stick to a shopping list not only save muins and oat bars, from scratch. money but have trimmer waistlines, too. ■ DOWNLOAD the Coles catalogue to ind For more tips to help you eat well on great weekly specials to add to your list – go to coles.com.au/catalogue. a budget, go to shapeup.gov.au coles.com.au 61

shoPPInG On the shelf don’t miss these highlights from the aisles, from fabulous new products to well-loved favourites. The onlY one You need dreSS beTTer iT’S in The bag The WeighT eVerYdaY luxurY The only rolls that are high in It’s time to zoosh marinate without iS oVer Add Tassal Quick & healthy ibre, packed with vitamins and it up with this fun the mess using shed the guilt and the kilos Premium Tasmanian smoked minerals, and are lower GI*, new and funky range mcCormick with norbu, the natural salmon to your everyday TIP ToP The one lunch rolls** of delicious new marinade in a bag. sweetener. Flavoured with recipes. Try it with your eggs are a tasty sandwich alternative dressings and The liquid marinades monk fruit, norbu is ideal for breakfast, tossed through for kids lunch boxes. *Compared mayonnaise. come ready to use in in cooking and baking some pasta, or even on to regular white and wholemeal bread. It’ll make you do a lavour-sealed bag. to create lower-calorie a pizza. It’s carefully sliced and **Not available in Tasmania. ‘yummy Face’ Place up to a kilo of versions of your top treats. vacuum-sealed for freshness. every time! zoosh, meat in the bag, To learn more, go to www. Go to www.tassal.com.au the secret to reseal and let it work norbusweetener.com.au beautiful food! its magic – no fuss! Summer STar green geniuS geT The go ahead! peppa pig Top of your barbecue synergy natural spirulina looking for a better-for-you Calciyum™ helps to fuel kids with with a cool Philly is a nutrient-dense snack option? Try mcvitie’s essential dairy nutrients they need for cheesecake in tantalising whole food supplement, Go Ahead! Chocolate Thins. growth and development. with 25% of lime and white chocolate, a powerhouse of more These delicious fruit slices daily calcium needs, plus vitamin d for cool creamy lemon or than 100 easily absorbed are top coated with a layer calcium absorption, Calciyum™ yoghurt refreshing mango vitamins, minerals, of milk chocolate and has no artificial colours or flavours. and white chocolate antioxidants and individually wrapped, Featuring Peppa Pig™, new Calciyum™ swirl. or top with fresh phytonutrients. For so you can carry then with strawberry, banana and Apricot yoghurt fruit and crumbled more details, go to you all day. Go to www. is now available at Coles... oink! meringue for a modern www.synergynatural.com go-ahead.com.au twist on pavlova. Go to www.philly.com.au some ProduCTs Are noT AvAIlAble In All sTores

home 1 Flick the switch simply switching off your kettle, microwave and Tv at the power point when you’re not using them will cut your electricity usage by more than 10 per cent. make sure your kids don’t leave their game consoles on either. switching them off after use could save you up to $169 a year, according to livinggreener.gov.au 2 Keep your fridge and freezer busy Fridges and freezers work most efficiently when full. keep your fridge at least two-thirds full and your freezer at least three-quarters full to help ensure they run at their best. 3 Cool your washing washing your clothes in cold instead of hot water could wipe 6 $124 off your electricity bill each year, according to livinggreener.gov.au. limit hot water use to loads of heavily soiled garments, such as tradesman’s gear, ways to 4 cotton nappies and sports clothes. Get the green light cut your If you’ve got old incandescent bill start reducing your household costs without s to your electricity bill. energy-saving light bulbs and fixtures, then you’re adding unnecessary dollars globes use about 80 per cent less electricity than standard incandescent light globes and they also last around an amazing 10,000 hours. words kImberly GIllAn PhoTos mAree homer & yIAnnI AsPrAdAkIs/bAuersyndICATIon.Com.Au Heavy-duty help using your dishwasher rather than washing by hand can save on water if you do it the smart way: sacrificing your lifestyle – just follow these easy tips. 5 put dishes straight into the dishwasher P ost-Christmas, we all tend to feel your bills. small changes can make a big 6 without rinsing – just scrape any food residue into the bin first. the pinch financially, and even difference to household costs, freeing up Go for a front-loader more so now that our utility bills money for the fun things in life, such as a when your old washing machine – gas, electricity and water – have family holiday. here are some simple ideas on dramatically increased over the how to reduce your quarterly utility bills. Go packs up, opt for a front-loader machine. They use about 50 per cent past few years. you can’t control these price to livinggreener.gov.au for more ways to save rises, but you can be proactive in reducing smarT and help the environment at the same time. less energy and a third less water. savers Coles brAnd FAIry Cold Power FronT PlATInum 11 wATT These clever sPIrAl Globe All In one loAder products from Changing to These tablets Choose laundry not only wash energy-eicient Coles can help globes can dishes, but products ArleC 4 ouTleT save money on save up to also keep your that are PowerboArd your utility bills. $50 a year in dishwasher designed for make it easy to switch of electricity costs. sparkling clean. cold water. appliances you aren’t using. coles.com.au 63

370556_JAN_MI X - 2 2013- 11- 22T16: 30: 17+11: 00 20 $ HOODIE 8 $ BASIC LEGGING 10 $ SPORTS BRA 20 $ LOUNGE PANT 9 $ $ 2 for or 6 ea TANKS 19 $ CONTRAST SIDE PANT* *AVAILABLE 20/01/2014 MIXAPPAREL.COM.AU

sTyle on her tHe rigHt mix plaTe… what does a model eat in a typical day? we take a peek. Aussie model and Mix “making myself ambassador Ashley Hart breAkFAsT a morning smoothie is a ritual for me. I put in reveals her secrets for lots of protein and açai powders, berries, banana looking and feeling great. and almond or rice milk.” Q how do you like “I try to take healthy snACks a snacks with me when I’m to stay in shape, working, things like dry particularly during goji and cranberries or the summer months? get too hungry because I love yoga! I’ve been doing it for ive years and mixed nuts. I try not to then I overeat.” bikram for about three. my ideal workout week includes at least three or four yoga sessions. I also like to hit the gym and run but in summer, being active outdoors is my preference. you juggle a career with travel – how do you it exercise into a busy life? lunCh It is hard to have a regular itness routine with my job, “lunch is usually but I try to squeeze in some yoga in my hotel room. provided on shoots Get Ashley’s I love the efect it has on my whole body – it’s the look at Coles! but typically I like a nice big salad.” perfect workout for my job as it gives me long lean muscle tone. I also enjoy the great stretch I get ater dInner a long day travelling or shooting. “when I’m home I cook what do you like to wear while exercising? a proper meal – I’m a health freak and I love I usually wear my skins and a T-shirt. I have a drawer Japanese food but it full of T-shirts from mix that are good for any really depends what’s workout. The racer-back sports bras are great, too. currently in my fridge.” There’s always plenty of temptation to indulge at this time of year. How do you balance having fun with staying healthy? my attitude is everything is okay in moderation. words mIChelle bATemAn sTIll-lIFe PhoTos PhIllIP CAsTleTon Kick-start your new-year workouts! TreATs “I love dark chocolate, I feel like I need to have Mix polkadot something sweet ater and striped every meal. I love tea hoodies, $20 with milk and honey ater a meal too. And I enjoy wine as well!” drInks Mix sports “I drink lots of water bra, $10 throughout the day.” Sistema Water mix lounge Bottles pants, $20 from Coles Mix spotted lounge pants, $20 coles.com.au 65

To-do list Jan-Feb Host an Australia Day BBQ with backyard cricket Get everything ready for the new school year Become a flybuys super star & earn more points Shop online at coles.com.au for more great bargains Be quick – stone fruit season ends soon! IMPORTANT! Download the Coles magazine app next issue in-store marcH 6 don’t miss your March issue with delicious, speedy midweek recipes, easy entertaining ideas and more!

Your little ones never stop growing. Before you know it their clumsy steps turn into a hop, skip and jump and their frst words become questions. This year, give your child a great start with the nutrition they need to help ® support healthy growth and development. S-26 GOLD JUNIOR is a nutritious milk drink, based on cow’s milk, for children aged two years and up. It’s a rich source of 16 key vitamins and minerals, with prebiotic fbre, omega 3 and is low in saturated fat. coles.com.au 67 ASP3123_Coles_Magazine_FPC_Feb2014_2.1.indd 1 4/12/13 2:31 PM

COB11083Cobr amAl l Au. pdf Page 1 6/ 12/ 13, 5: 19: 28 PM AEDT Taste the difference