sfse-super foods super easy ezine

7/28/2019 Sfse-super Foods Super Easy Ezine

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easy

cooking with natue’s

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GinGer an d apricot rarebit

50 g fresh ginger

75 g dried apricots

4 thick slices wholegrain bread

125 g grated cheddar

50 g rocket

50 g watercress

lemon wedges, to garnish

1Preheat the grill to the hottest setting. Cut the ginger into fine stripsand slice the apricots. Toast the bread slices on one side under the

grill. Turn the slices and lay them close together in the grill pan.

2Scatter the ginger and apricots evenly over the bread, then sprinkle

with the cheese, right up to the edges. Toast for 5 minutes, or until

the cheese is bubbling and golden.

3Divide the rarebits among four plates and serve with the rocket and

watercress leaves garnished with lemon wedges.

Seves 4

Pepaato 10 mutes

Cookg 5 mutes

Each sevg povdes

• 1138 kJ • 272 kcal • 13 g protein

• 12 g fat of which 7 g saturates • 29 g

carbohydrates of which 9 g sugars • 3 g fibre

Super FoodinEr Ginger has traditionally

been used to stimulate appetite

and soothe the digestive system,

promoting normal gut movement

and reducing nausea.

2



5

Golden pumpkin with

capsicum an d almonds

½ butternut pumpkin, about 600 g

2 cloves garlic

2 tablespoons olive oil

8 sprigs fresh thyme

2 large yellow capsicums

¼ cup (40 g) whole almonds

1 tablespoon honey

finely pared zest and juice of

1 lemon

1Preheat the oven to 200°C (180°C fan-forced). Peel the pumpkin

and scoop out seeds. Cut the pumpkin into 12 slices, about 1 cm

thick. Transfer the slices to a shallow roasting tin. Slice the garlic.

Drizzle the pumpkin slices with 1 tablespoon of the oil and add the

garlic and thyme. Roast in the oven for 20 minutes, or until softened

and beginning to brown.

2Meanwhile, slice the capsicums into 1 cm strips. When the pumpkin

has 5 minutes of cooking time left, heat the remaining 1 tablespoon of

oil in a frying pan over a medium–high heat. Add the capsicum strips and

fry for 5 minutes, stirring frequently, until tender and beginning to brown.

Transfer the capsicum and pumpkin to a warmed serving dish.

3Add the almonds, honey and lemon zest and juice to the frying

pan. Stir-fry over a high heat for a few seconds until the mixture is

bubbling and the lemon juice and honey have thickened to form a glaze.Spoon over the vegetables and serve.

Super FoodButtErnut PuPn A source

of both types of fibre – soluble and

insoluble – butternut pumpkin helps to

promote digestive health and lower blood

cholesterol. The nutrient-packed orange

flesh is bursting with anti-oxidants alpha-

and beta-carotene, as well as vitamin E.

Seves 4

Pepaai 10 mies

Ckig 20 mies

Each sevig pvides


• 9 g fat of which 1 g saturates

• 25 g carbohydrates of which

17 g sugars • 6 g fibre



6

1To make the marinade, pour the pomegranate juice drink and soy

sauce into a large, shallow non-metallic dish. Stir the garlic into the

juice. Place the salmon in t he marinade and turn to coat. Cover and set

aside to marinate for 15 minutes.

2Preheat the grill to the hottest setting. Line the grill pan with foil and

brush with a little of the oil. Drain the salmon, place on the foil, skin

side down, and brush with oil. Pour the marinade into a small saucepan

over a high heat and boil for 2–3 minutes, or until thick and syrupy.

3Spoon a little of the reduced marinade over the salmon portions and

grill for 3 minutes. Turn, baste with more marinade and grill for a

further 4– 6 minutes, basting once more, until glazed and cooked through.

Transfer the salmon to four plates, pour any glaze from the grill pan over

the fish and sprinkle with pomegranate seeds before serving.

Seves 4

Pepaai 10 mies

aiaig 15 mies

Ckig 12 mies

Each sevig pvides



carbohydrates of which 4 g sugars • no fibre

Super FoodPoErntES There is some

evidence that links pomegranate juice

with slowing down the effects of

ageing. The natural phytochemicals

found in pomegranates may have anti-

inflammatory properties that can help

to relieve some of the symptoms of

rheumatoid arthritis.

salmon with

pomeGranate Glaze

100 ml pomegranate juice drink

2 tablespoons soy sauce

1 clove garlic, sliced

4 salmon fillets, about 150 g each

2 tablespoons olive oil or canola oil

seeds from ½ pomegranate



9

one-pot fish caSSerole

wi th Spic y yoGurt

1 leek

2 sticks celery

1 carrot

700 g potatoes


100 g button mushrooms

600 ml hot fish stock

250 g skinless white fish fillet

250 g skinless salmon fillet1 tablespoon chopped fresh tarragon

2 tablespoons chopped fresh parsley

Spicy yogurt

40 g mayonnaise

40 g natural yogurt

1 clove garlic, crushed

½ teaspoon paprika

pinch of chilli powder

1 baguette

Seves 4

Pepaai 15 mies

Ckig 20 mies

Each sevig pvides





1Preheat the grill to the hottest setting. Slice and rinse the leek. Slice

the celery, dice the carrot and cut the potatoes into 4 cm chunks.

Heat the oil in a large saucepan over a high heat. Add the leek, celery

and carrot, reduce the heat to medium, cover and cook for 3 minutes.

2Add the potatoes and mushrooms to the pan and stir in the hot

stock. Bring to the boil, cover and simmer for 10 minutes, or until the

potatoes are tender. Cut the white fish and salmon into 3 cm pieces and

stir them into the casserole. Bring back to simmering point, re-cover the

pan and cook for a further 5 minutes, or until the fish is cooked.

3Meanwhile, mix the mayonnaise, yogurt, garlic, paprika and chilli

powder. Slice the baguette and grill both sides for 2–3 minutes,

or until golden. Stir the tarragon and parsley into the casserole before

transferring it to four large bowls. Serve with the spicy yogurt and toasted

baguette slices.

Super FoodYourt With an ideal combination of protein

and carbohydrate, low-fat natural yogurt can help

fight fatigue and keep hunger at bay. Yogurt is also

a good source of calcium – important to help prevent

osteoporosis. One 200 g tub provides almost one-third

of your daily calcium needs.



11

AromAtic chicken with

grilled vegetables

1Preheat the grill to the hottest setting and line the grill pan with foil.

Scrape the small seeds from the cardamom pods into a small dish.

Add the zest from 1 lemon and stir in the oil. Cut the zucchini in half

lengthwise. Cut the cucumber in half widthwise, then in half lengthwise

and into batons about the same size as the zucchini.

2Place the chicken in the centre of the grill pan and lay the zucchini

and cucumber around the edges. Brush the chicken, zucchini and

cucumber with the cardamom and lemon oil.

3Grill everything for 5 minutes, then turn the chicken and vegetables

over and grill for a further 10 minutes, or until the chicken is cooked

through and the vegetables begin to brown. Divide the chicken among

four plates and sprinkle over the mint and remaining lemon zest. Transfer

the zucchini and cucumber batons to the plates and pour over any

cooking juices.

8 green whole cardamom pods

grated zest of 2 lemons


12 baby zucchini

½ cucumber

4 boneless, skinless chicken breasts,

about 120 g each

4 shredded fresh mint leaves

Super Foodzuccini A water content of over 90 per cent

makes the zucchini a low-energy (or low-kilojoule)

food. With potassium to help to regulate blood

pressure, folate for heart health and carotenes

with anti-oxidant benefits, zucchini add plenty of

health boosters to a balanced diet.

Serves 4

Preparato 10 mtes

cookg 15 mtes

Eah servg provdes



carbohydrates of which 3 g sugars • 2 g fibre



12

Fruity pork steaks with

Glazed plums an d red cabbaGe

2 red onions

400 g red cabbage

8 ripe plums

2 tablespoons olive oil or canola oil

4 lean boneless pork loin chops,

about 130 g each

pinch of ground cloves or allspice

100 ml pomegranate juice drink

3 tablespoons raw or demerarasugar

3 tablespoons red wine vinegar

1Slice the onions, shred the red cabbage and cut the plums in half.

Heat the oil in a large frying pan over a high heat. Add the pork steaks

and cook for 3 minutes on each side, or until browned. Reduce the heat

to medium, add the onions and cook for a further 5 minutes, stirring

occasionally, until the meat is cooked through. Transfer the steaks to a

shallow dish, leaving the onions in the pan.

2Add the cabbage and cloves or allspice to the pan and fry, stirring, for

5 minutes. Pour in the pomegranate juice and bring to the boil. Return

the pork to the pan with any juices from the dish. Reduce the heat to medium,

cover and cook for 3 minutes. Transfer the pork to four plates. Add 1 table-

spoon each of sugar and vinegar to the cabbage and boil for 30 seconds,

stirring, to glaze the cabbage. Divide among the plates of pork.

3Add the plums to the pan, cut sides down. Sprinkle in the remaining

2 tablespoons each of sugar and vinegar and cook over a high heat for

4 minutes, shaking the pan so that the sugar dissolves. Season to taste

and divide the plums and their glaze among the plates and serve.

Super FoodPLuS The goodness of plums, as with most fruit,

is found in or around the skin – so do not peel them.

Their nutritional benefits include potassium to help

to regulate blood pressure and fibre for keeping

the digestive system healthy. Plums also contain

anti-oxidants to help to fight the signs of ageing.

Seves 4

Pepaai 10 mies

Ckig 25 mies

Each sevig pvides



• 34 g carbohydrates of which 32 g

sugars • 6 g fibre



15

Summer chicken riSotto

wi th Gre en peas

1 onion

400 g boneless, skinless chicken

breasts

400 g fresh peas or 200 g frozen

baby peas


250 g arborio rice

900 ml hot chicken stock

1Finely chop the onion and cut the chicken into 2 cm chunks. Shell

the peas, if using fresh ones. Heat the oil in a large saucepan over

a high heat. Add the onion, reduce the heat to medium and cook for

1 minute. Mix in the chicken and cook, stirring, for 5 minutes, or until

the pieces of chicken are firm and white in colour.

2Add the rice and cook for 1 minute, stirring to coat the rice in the oil.

Pour 2 cups (500 ml) of the hot stock into the pan and bring to the

boil, stirring once or twice. Reduce the heat to medium or low so that the

stock simmers steadily and cook for 10 minutes.

3Add the peas, if using fresh, and stir in the remaining 400 ml stock.

Bring back to the boil, reduce the heat again to medium or low and

simmer steadily for 10 minutes. If using frozen peas, add them for the

final 5 minutes of cooking time. Stir once or twice to ensure that the ricecooks evenly. By the end of the cooking time, the majority of stock should

be absorbed but still with a little excess.

4Season to taste, cover the pan and remove it from the heat. Leave the

risotto to stand for 5 minutes – the rice will finish cooking and absorb

the excess liquid, leaving it moist and creamy.

Super FoodPES These little green wonders are bursting with anti-

oxidants, including lutein, which can protect your eyesight by

lowering the risk of age-related cataract development. Peas

are also starchy and high in fibre – good for promoting a

healthy heart and digestive system.

Seves 4

Pepaai 20 mies, pls

5 mies sadig

Ckig 28 mies

Each sevig pvides




sugars • 3 g fibre



17

Apricot And bAnAnA crumble

Serves 4 Preparation 10 minutes Cooking 35 minutes

Each serving provides • 1431 kJ • 342 kcal • 7 g protein • 12 g fat of which 4 g

saturates • 54 g carbohydrates of which 37 g sugars • 6 g fibre

Preheat the oven to 190°C (170°C fan-forced). Simmer 150 g dried

apricots in sufficient water to cover for 15 minutes, or until tender.

Meanwhile, peel and slice 3 bananas and place in an ovenproof dish.

Pour over the juice of 1 lemon. Drain the apricots, reserving the cooking

liquid, chop into quarters and spoon them over the sliced bananas. Pour

in 4 tablespoons of the reserved cooking liquid. In a bowl, combine3 ⁄4 cup (75 g) rolled oats with 1 ⁄4 cup (25 g) chopped mixed nuts and

1 tablespoon sunflower seeds. In a small saucepan, add 1 tablespoon

honey, 25 g butter and 1 tablespoon soft brown sugar. Warm over a

medium heat until the sugar dissolves. Mix together and pour over the dry

ingredients, stirring everything together. Spoon the oaty topping over the

fruit and bake for 20 minutes, or until the topping is cooked and golden.

bAnAnAsThe fibre in bananas, both soluble and insoluble, helps to protect the

body against bowel cancer, stabilise blood glucose levels and lower

harmful blood cholesterol. Bananas also contain vitamin B6, important

for making red blood cells and breaking down protein and fats.

bAnAnA split with iced yogurt

Serves 4 Preparation 10 minutes, plus 30 minutes cooling

Cooking 5 minutes Freezing 5 hours



To make the iced yogurt, dissolve 100 g caster sugar in 3 tablespoons hot

water in a saucepan for 5 minutes over a low heat. Remove from the heat

and cool for 30 minutes. Combine this sugar syrup with 700 g full-cream

natural yogurt and ½ teaspoon vanilla extract. Freeze in an ice-cream

maker following the manufacturer’s instructions, or transfer to a lidded

plastic container and freeze for at least 5 hours, removing every hour

and beating to prevent ice crystals from forming. In a blender or foodprocessor, whizz 300 g fresh raspberries with 50 g caster sugar and the

juice of 1 lemon. Pass the purée through a fine-meshed sieve to remove

the seeds, stirring in 1 tablespoon of water to thin slightly, if necessary.

Peel 4 ripe bananas, halve them lengthwise and arrange in four dishes.

Top each banana with a scoop of iced yogurt, 75 g fresh raspberries,

1 tablespoon chopped almonds and 2 tablespoons of the purée.

bAnAnA smoothie

Serves 4 Preparation 5 minutes Chilling 30 minutes

Each serving provides • 569 kJ • 136 kcal • 4 g protein • 1 g fat (no saturates)

• 30 g carbohydrates of which 29 g sugars • 1 g fibre

Put 2 ripe bananas into a blender with 2 tablespoons honey, ½ teaspoon

ground cinnamon and 1 heaped tablespoon wheatgerm. Blend for

10 seconds, then add 200 ml low-fat natural yogurt, 300 ml orange

juice and the juice of ½ lemon. Blend again until smooth. Chill for

30 minutes in the fridge before pouring into four tall glasses.

pAn-fried bAnAnAs in

A sweet citrus sAuce

Serves 4 Preparation 5 minutes Cooking 5 minutes



Cut 4 just-ripe bananas into bite-sized diagonal chunks. Heat 15 g butter

in a large frying pan with 2 teaspoons sunflower oil. Add the banana

chunks to the pan and fry for 3 minutes over a medium heat until golden,

then add the juice of 1 orange, 1 tablespoon soft dark brown sugar and

a dash of orange liqueur (optional). Stir for 2 minutes until bubbling then

transfer to four plates and serve with the pan juices spooned over.

super food



18

ChoColatey orange andblueberry soufflés

250 g blueberries

2 eggs

4 tablespoons caster sugar

3 tablespoons plain flour

2 tablespoons unsweetened

cocoa powder

grated zest and juice of 1 orange

½ teaspoon icing sugar, to dust

1Preheat the oven to 220°C (200°C fan-forced). Place four 1 cup

(250 ml/9 cm diameter) ramekins on a baking tray and divide the

blueberries among them.

2Separate the eggs, pouring the whites into a thoroughly clean bowl

and placing the yolks in a separate bowl. Add the sugar, flour, cocoa

powder, orange zest and juice to the egg yolks and beat to form a smooth

batter. Whisk the eggwhites until they stand in stiff peaks. Use a large

metal spoon to fold the eggwhites into the batter.

3Spoon the batter over the blueberries, level each surface and bake for

12 minutes, or until the soufflés are risen and set. Dust with icing

sugar and serve immediately.

Serves 4

Preparation 10 minutes

Cooking 12 minutes

Each serving provides




sugars•

3 g fibre

super foodBLUEBERRIES Acclaimed as one of the ultimate

super foods, blueberries are packed full of phyto-

chemicals, especially anthocyanins, which are

thought to have anti-inflammatory effects in the body.

Researchers believe that the berries may help to

protect against some cancers and heart disease.



21

Warm berries on toasted

brioche

1Preheat the grill to the hottest setting. Beat half of the sugar into the

butter. Trim the rounded ends off the brioche rolls, then cut each one

at a slant into four slices. Toast the slices under the grill on one side.

2Place the fruit in a small saucepan. Add 2 tablespoons of water and

the remaining 25 g of sugar, then bring to the boil over a medium heat,

stirring frequently. Cook for 1–2 minutes, or until the sugar dissolves and

the fruit releases its juices. Remove the pan from the heat and add the

chopped mint.

3Spread the untoasted sides of the brioche with the sweetened butter.

Toast under the grill for 1 minute, or until the sugar melts and the

edges of the slices are crisp and browned.

4

Transfer the brioche to four plates and spoon over the hot mixed fruit.

Top with a large spoonful of mascarpone and garnish with a sprig of mint before serving.

50 g raw or demerara sugar

40 g butter

4 brioche rolls, about 35 g each

250 g mixed berries, thawed

if frozen

2 large fresh mint leaves, chopped

120 g mascarpone

4 sprigs mint, to garnish

super FoodMixed berries Vividly coloured

berries contain natural compounds called

anthocyanins, which can help to counter the

effects of potentially damaging free radicals.

These are unstable molecules that can alter

or damage cells in the body, which may lead

to the development of cancer.

sv 4

Ppaaton 5 mnut

Cookng 4 mnut

each vng pov







Super Foods Super Easy is published by

Reader’s Digest (Australia) Pty Limited

80 Bay Street, Ultimo, NSW 2007

Edited by Samantha Kent

Art Director Carole Orbell

First published 2012

Material for this booklet rst appeared in

Reader’s Digest’s Super Foods Super Easy

Copyright © Reader’s Digest (Australia) Pty Limited 2012

Copyright © Reader’s Digest Association Far East Limited 2012

Philippines Copyright © Reader’s Digest Association Far East Limited 2012

All rights reserved. This volume may not be reproduced in whole orin part in any form without written permission from the Publisher.

® Reader’s Digest and The Digest are registered trademarks of

The Reader’s Digest Association, Inc., New York, USA.

Prepress by Sinnott Bros, Sydney, Australia

All images © Reader’s Digest

www.readersdigest.com.au www.readersdigest.co.nz

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