Food & Wine
Super Food Ideas

Super Food Ideas March 2017

Australia's #1 food magazine, Super Food Ideas provides busy mothers and families with easy recipes and meal solutions, using readily available ingredients and simple techniques. With hundreds of recipes and tips every issue, you’ll never lack inspiration or ideas with Super Food Ideas.

News Life Media Pty Limited
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in this issue

2 min.
when less is more

VARY WIDELY BETWEEN SALT CONTENT CAN DIFFERENT BRANDS Wraps can be a quick and healthy lunch option but we have a tendency to judge their nutritional value by the foods we use to fill them, rather than the wraps themselves. It’s important to check the label for levels of sodium and for the presence and type of artificial preservatives, as these things vary from product to product. Silly seasoning Recent statistics show that Australians consume too much sodium. The National Health and Medical Research Council (NHMRC) has a suggested dietary target of 1600mg sodium (4g salt) per day for adults (aged 19 and over) and recommends staying below an upper daily intake level of 2300mg (6g salt or 1 teaspoon). The latest Australian Health Survey (2011-12) results indicate most of us exceed this,…

2 min.
tick! tick! tick!

WE HID VEGIES IN MEATBALLS, ADDED ZOODLES TO NOODLES When people are asked if they plan to cook more healthily, they say yes but when they’re asked whether they actually cook healthily, they say no. It’s a conundrum. What stops people cooking healthier food for their family, particularly when they want to? We decided to get to the bottom of it. Our Facebook friends gave us their opinions, we did on-the-spot surveys at the supermarket, and talked to all the family cooks we knew. The answers came through loud and clear: healthy recipes cost more, are complicated to make, and serving it to the family is too risky ’cos if the kids don’t eat it, you’ll have to cook something else, wasting more time and more money! We took these three hurdles…

1 min.
our recipes…


2 min.
your food ideas

“MY FAMILY FINISHED IT ALL IN ONE GO!” An instant hit Having been raised in an Asian culture, I always love experimenting with different Asian flavours. As soon as I saw your recipe for Crispy Chinese Five-spice Fish in Plum Sauce (November 2016, p38), I ran to the shops. It was a big hit! I cooked the four portions with the intention of packing the rest for lunch, but my family finished it all! Thank you for the great recipe. Christine Lee, via email RECIPE SUCCESS I made your Spiced Chicken Skewers with Tzatziki (December 2016, p99) and it was another recipe success. My 4- and 6-year-old girls had dibs on the grown-ups chicken before they had even finished their own! Thank you so much for a consistently fabulous magazine. Claire Turvey, via email The…

3 min.
in season march

THIS IS JUST TO SAY “I have eaten the plums that were in the icebox and which you were probably saving for breakfast Forgive me they were delicious so sweet and so cold.” WILLIAM CARLOS WILLIAMS, POET Plums These beautiful stonefruit vary in colour from light yellow to pink and even black, each having their own distinct sweetness and texture. Plums have a low glycaemic index, so they fill you up and help control blood sugar levels. Cook them in crumbles and cobblers, or use in savoury dishes such as salads or salsas, or turn them into glazes. With a high pectin content, they’re perfect for making jam, too. TO STORE: Store unripe plums in a brown paper bag at room temperature for up to 2 days. Once ripe, store in the crisper section…

3 min.
healthy kitchen

Goodbye gluten Coeliac disease, unlike a gluten intolerance or allergy, is an immune disease caused by gluten, which is found in wheat, rye, barley and oats, and stops the body from absorbing nutrients. If left untreated, it can cause a range of serious health problems. This issue, we’ve included lots of versatile and flavoursome gluten-free recipes that you can make for the whole family – these four meals will get rave reviews. AMARANTHis an ancient protein-packed seed. It is classified as a ‘pseudo-cereal’ as it is nutritionally similar to cereal grains despite not being in the same botanical family. Amaranth is gluten-free and high in protein, dietary fibre and iron. The seeds can be added to crackers (see our recipe on p82) or used to make gluten-free porridge. Amaranth flour can be…