2020-05-01_Super_Food_Ideas

MAY 2020 super food ideas 11

Food Director Kim Coverdale, [email protected]

Food Editor Lucy Nunes

Creative Director Sarah Cooper, [email protected]

Designer Malloree Nicholls, [email protected]

Sub-editors Daniela Bertollo, Francesca Percy

Editorial Coordinator Elizabeth Hayes, [email protected]

Recipe Analysis Susanna Holt

Reader and editorial enquiries (02) 8045 4891, [email protected]

ADVERTISING

New South Wales

Executive General Manager, Newsamp Renee Sycamore

Executive Network Partnerships Director – Food Rebecca Sherrard

Network Partnerships Managers – Food

Donna Hodges, (02) 8045 4734, [email protected]

MJ Deluca, (02) 8045 4673, [email protected]

Network Partnerships Specialists – Food

Pamela Jap, (02) 9288 1143, [email protected]

Lucy Tootill, (02) 8045 4674, [email protected]

Victoria

General Manager, Newsamp VIC

Sarah Baskerville, (03) 9292 2251, [email protected]

Network Partnerships Director

Eugene Loane, (03) 9292 2286, [email protected]

Network Partnerships Manager

Charmaine Wu, (03) 9292 1597, [email protected]

Network Partnerships Specialist

Tatiana Sumpter, (03) 9292 3223, [email protected]

Queensland

Head of Newsamp

Nicole Commerford, (07) 3666 6386, [email protected]

South Australia

General Manager, Newsamp SA Tara Bria, (08) 8206 2322, [email protected]

Network Partnerships Director Karen Badman, (08) 8206 22981, [email protected]

Western Australia

Group Sales Manager Marissa McNish, (08) 9326 9228, [email protected]

Advertising Creative

Head of Creative Richard McAuliffe

Head of Creative Operations Eva Chown

Head of Content Brooke Lewis

Head of Art Karen Ng

Senior Art Director Anthony Macarounas

Production Manager Neridah Burke

Advertising Production Robynne Beavan, [email protected]

Marketing and Commercial Director, Food Corp Rachael Delalande

Head of Marketing, Food Corp Hayley Peacock-Gower

Marketing and Partnerships Coordinator, Food Corp Holly Berckelman

Head of Commercial, Food Corp Oliver Vickers-Price

Senior Commercial Integration Manager, Food Corp Adelaide Johnson

Commercial Integration Manager, Food Corp Tessarne Rowley

Retail Sales Manager, Food Corp Jonathan Gross

Managing Director News DNA Julian Delany

Director of Food Corp Fiona Nilsson

Editorial Director, Mass Food Brodee Myers

Group Commissioning Editor Cassie Mercer

General Manager – Retail and Circulation Brett Willis

Subscriptions

Phone Customer Service: 1300 656 933

International: (+61 2) 9282 8023

Mail GPO Box 4093, Sydney NSW 2001

Email [email protected]

Super Food Ideas is published by NewsLifeMedia Pty Ltd (ACN 088 923 906), 2 Holt Street,

Surry Hills, NSW, 2010. NewsLifeMedia Pty Ltd is a wholly owned subsidiary of News Limited

(ACN 007 871 178). Copyright 2020, NewsLifeMedia Pty Ltd. All rights reserved. Pre-press

by News PreMedia. Printed by Ovato Print Pty Ltd. Paper fibre is from sustainably managed

forests and controlled sources. Distributed by Ovato Retail Distribution, Unit 2, Bldg 2B, MFive

Industry Park, 1 Moorebank Avenue, Moorebank, NSW, 2170. Tel: (02) 8706 1704. Nutrition and

health advice contained in Super Food Ideas is of a general nature only and does not constitute

medical or dietetic advice. Readers should seek advice from a health professional to ensure

changes to their diet and lifestyle are suitable for their individual circumstances.

KILOJOULE LOW LOW FAT SAT FATLOW FIBREHIGH LOWER SODIUM

Main meal < 2000kJ < 15g < 6g > 5g < 600mg

Meal component < 1000kJ < 8g < 3g > 3g < 300mg per 100g

Light meal < 1500kJ < 10g < 4g > 4g < 400mg

Snack/dessert < 600kJ < 5g < 2g > 3g < 200mg

Email any questions about our recipes to [email protected]

TAGS:

Look out for THE INFO on recipes

tofindextrainformation.

THE INFO

+ HIGH IN FIBRE

+ ONE POT

VEGIES PER 2.5SERVE

ALL THE BITS AND BOBS YOU NEED

TOGETTHEBESTFROMOURRECIPES

know-how

RICE= 4 cupscookedrice

PASTA= 375guncookeddriedpasta

COUSCOUS= 3 cupscooked

couscousmadewithwater

MASHEDPOTATO= 800gpeeledand

boileddesireepotatoes,20gbutter

and2 tablespoonsfull-fatmilk

BREAD= 4 x 50gslicescrusty

whitebreador4 x 70gslices

sourdoughbread

PARMESANCHEESE= ¹⁄³cup

finelygrated

SAL AD LEAVES, BABY ROCKET

OR BABY SPINACH = 80g

SOUR CREAM = ¹⁄³ cup

LEMON OR LIME WEDGES

= 1, cut into wedges

TOMATO SAUCE, BARBECUE SAUCE

OR SWEET CHILLI SAUCE = ¹⁄³ cup

GRAV Y = 1 cup instant gravy

PL AIN GREEK-ST YLE YOGHURT

= ¹⁄³ cup

DOUBLE CREAM = ¹⁄³ cup

W HIPPED CRE AM = ½ cup pure

cream, whipped

CUSTARD = 1 cup

CHOCOL ATE CURLS OR

GRATED CHOCOLATE = 40g

ICE-CREAM = 4 x 45g scoops

vanilla ice-cream

Our‘toserves’arebased

onthebelowamounts

for4 people,andincluded

inthenutritionanalyses.

HeartFriendly:lowsaturatedfat,high

infibre,lowersodiumwithheart-friendly

fats.Dessertsthatarebasedonlow-fat

dairywithoutfruit /grainingredients

don’tneedtobehighinfibre.

DiabetesFriendly:lowsaturated

fat,highinfibre,lowersodiumwith

lower-GIcarbs.

Healthy:lowsaturatedfat,lessthan

3000kJand800mgsodiumpermainmeal.

Vegetarian:nomeat,fishorpoultry

butmaycontaineggsand/ordairy.

GlutenFree:nogluten-containing

ingredients(ie,wheat,rye,barley,

oatsorderivatives).

HighinCalcium:atleast200mgof

calciumperservefromlower-fatdairy

productsand/orcannedfishwithbones.

LowerGI:lowsaturatedfatwithatleast

10gcarbsperservefromlower-GIcarbs.

Contains Omega-3: has at least 115g

raw or 95g canned oily fish per serve,

or at least 100g raw oysters, mussels,

scallops or squid/calamari per serve.

NUTRITION

KNOW-HOW:

Weuse Australian

standardmeasures.

Inliquidmeasures,

250ml= 1 cup.

Dryingredientsare

measuredinlevel

1 cup,^1 ⁄ 2 cup,^1 ⁄ 3 cup

and^1 ⁄ 4 cupmeasures.

1 tablespoon= 20ml

(noteNZ,USandUK

tablespoon= 15ml).

1 teaspoon= 5ml.

Weuse59-60geggs.

We use 1100-watt

microwaves, unless

otherwise specified.

RECIPE

KNOW-HOW:

WHAT’S

IN A SERVE?

THE NUTRITIONAL ANALYSIS INFORMATION IS AN ESTIMATE ONLY AND THE NUTRITION INFORMATION IN THIS MAGAZINE DOES NOT CONSTITUTE OR REPLACE PROFESSIONAL MEDICAL OR DIETETIC ADVICE RECEIVED BY INDIVIDUAL READERS