Happynewyear
eat well, play well, learn wel.
Super Summer Salads
Disclaimer
Khan Magazine is continually being researched and updated. Consumers are advised that they should always check labels prior to purchase as 'Country of Origin' can change without notice. Whilst every endeavour is made to make this magazine and it's enclosed information as accurate as possible at the date of publication, no responsibility will be taken for any omissions or changes. This publication or any part thereof may not be used, copied, or transmitted withoutthe express permission of the Editor. © Copyright 2010
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super summer salads
Fresh Summer salads are a celebration of colour, crunch and natural flavour, a perfect choice for any meal. Salads deliver both taste and nutrition in every bite, but sometimes a salad is, well, just another salad, so why not create a Super eye popping, jaw dropping salad for your next BBQ, not just a side dish, but a flavour sensation.
Classic Curried Delicious Classic curried to make, just 5 steps,
You want flavour
In season Calypso Mango, tomato with the crunch of BBQ bread. SEE FULL RECIPE CLICK OR SCAN >
Curried Egg Salad
curried egg salad, super easy steps, and sure crowd pleaser.
Low carb Potato Salad
This is a great low carb Potato salad, with a few fresh seasonal veggies to add colour and a burst of extra flavour.
Avocado Lettuce Feta Salad
Avocado, charred sweet corn, spring onions, and more, the notes on this recipe say serve immediately oh so true.
SEE FULL RECIPE CLICK OR SCAN >
SEE FULL RECIPE CLICK OR SCAN >
SEE FULL RECIPE CLICK OR SCAN >
A Greek salad is fresh and simple but provides that unique flavour combination of fetta, olives and red onion.
Fetta salad
Freh and juicy, with fresh Watermelon and quakes with haloumi and Fetta providing a sensational flavour combination and colour explosion.
SEE FULL RECIPE CLICK OR SCAN >
AVAILABLE IN LOW CARB, MASHING, CHIPPING & ROYAL BLUE 1.5KG BAGS FROM SELECTED INDEPENDENT SUPERMARKETS AND QUALITY GREENGROCERS, EXCLUDING WA & TAS
Healthy Lunchbox Week is a Nutrition Australia initiative that aims to inspire parents and carers across Australia to create stress-free healthy lunchboxes their children will enjoy. For more lunchbox tips, recipes and healthy inspiration visit www.healthylunchboxweek.org
When children eat well they
• Behave better
• Concentrate better
• Are healthier and energised
• Play better
1 2 3 4
What is a healthy school lunch?
Try to give kids some choice about what they take for lunch, and if possible, get them involved with preparing the ‘healthier’ foods. Choosing food for a healthy lunch is easy!
A healthy lunchbox has four components:
A main item, such as a sandwich/wrap/roll, pasta with vegetables, soup, frittata or sushi.
A fruit or vegetable snack, such as whole fruit, cut up veggie sticks, canned fruit in natural juice, a small salad
A second snack based on a core food, such as reduced fat yoghurt, grainy crackers with reduced fat cheese, plain popcorn, a slice of raisin bread, a wholemeal fruit muffin, a boiled egg or a can of tuna.
And a drink. A bottle of tap water is best, and plain UHT milk is also acceptable.
THE FIVE CORE FOOD GROUPS:
• vegetables and legumes/beans
• fruit
• grain (cereal) foods, mostly wholegrain and/or high fibre
• lean meat and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans
• milk, yoghurt, cheese and/ or their alternatives, mostly reduced fat
7 stePs to Planning a healthy lunchbox
Make time to prepare. Have fresh fruit and vegetables, milk and yogurt, bread and crackers all bought in advance.
Shop wisely and save money. Buy fresh fruit and vegetables in season to ensure good quality and value for money.
Make your own snacks. For example snack packs from fresh ingredients which you can buy in bulk.
Look after the environment. Put sandwiches and other items in reusable containers. This uses less packaging and creates less rubbish.
Include a bottle of water. No need for sweetened drinks such as juice, cordial or soft drink as these contain too much sugar which is not good for teeth. Non-water drinkers usually start drinking water with the example of other children. Freeze a small quantity each night and top up with cold water in the morning for a cool summer drink. one six seven two three four five
Choose a variety of foods from the 5 food groups
(see table below).
Keep food cool. In warm weather freeze a water bottle or put a small ice pack in the lunchbox.
Remember to involve your children. Take them shopping and let them help choose fruits and vegetables for their lunchbox. Let them help prepare and pack their own school lunchbox.
Saitarium
4 lunch box suggestions
lunchbox 1
1. Wholemeal pikelets
2. Fruit salad and yoghurt
3. Vegetable sticks
4. Frozen uht reduced fat milk
lunchbox 2
1. Pita bread,filled with salad vegetables ortabouli and lea rissoles
2. Fruit in season
3. Boiled egg
4. Water
lunchbox 3
1. Slice of vegetarian pizza or a sandwich
2. Slice of fruit bread
3. Dried fruit or nuts (not all schools allow nuts)
4. Frozen uth reduced fat milk 125ml
lunchbox 4
1. Salad roll with meat salad and or veg
2. In season fruit
3. Reduced fat yoghurt
4. Water.
BBQ SESAME CITRUS PRAWNS
Prawns on the BBQ, such an Aussie tradition. We’ve added a few ingredients to really lift your grilling game and make your Australian Prawns the hero of your next BBQ.
INGREDIENTS
12 large green Australian prawns, peeled, tails on 2 tbsp honey
1 tbsp soy sauce
1 tbsp sesame oil
2 tsp fish sauce
1 lime, plus extra wedges to serve
200 g snow peas, finely sliced lengthways
2 cups iceberg lettuce, finely shredded
1 pink grapefruit, segmented, juice reserved
2 long green chillies, finely sliced
Flaked salt and black pepper to taste
1 long green chilli, thinly sliced
Pea shoots and black sesame to serve
METHOD
1. Skewer the prawns. Combine the honey, soy, sesame, fish sauce in a bowl the brush over the prawns.
2. Preheat a BBQ or grill over medium-high heat. When hot, add prawns and grill for 3-4 minutes until just cooked through to your liking. Set aside on a large plate or tray and keep warm, juicing a lime over the top.
3. Arrange salad of shredded snow peas, lettuce and grapefruit segments on a large platter with fresh chilli.
4. In a small bowl or jug mix remaining sesame oil and sugar, reserved grapefruit juice and season with salt and pepper. Place prawns on top of salad and serve with pea shoots, a sprinkle of black sesame seeds and remaining lime cut into wedges.
WITH PARMESAN CRISPS
A healthy and light way to enjoy Australian Prawns.
INGREDIENTS
12 thin slices of baguette
1 cup grated parmesan
2 tbsp olive oil, plus extra for brushing
200 g haloumi, sliced
16 large cooked Australian prawns
2 cups watercress leaves, washed
1 large avocado cut into wedges
½ cup buttermilk
2 tbsp lemon juice
1 tbsp chopped mint
Salt and pepper
Fresh lemon and mint to serve
METHOD
1. Brush each slice of bread with olive oil and press face down into the parmesan to coat.
2. Heat oil in a large frying pan over medium heat and cook baguette slices for 1-2 minutes each side until golden. Set aside.
3. Add haloumi to the pan and cook for 2-3 minutes each side or until golden.
4. Divide the prawns watercress and avocado between bowls. Mix together the buttermilk, lemon juice and mint, season to taste and drizzle over the prawn salad.
5. Top with crispy haloumi and serve with fresh lemon, mint and parmesan crisps.
new year
fresh flavors
CHIMICHURRI LOW CARB POTATO SALAD
LIMONCELLO TIRAMISU
SWIRLED CHOC COCONUT PAVLOVA
MILO CARAMILK CRACKLE BARS
Egg trifle
CHIMICHURRI LOW CARB POTATO SALAD
INGREDIENTS
4 Mitolo Low Carb potatoes, cut into bite-sized pieces
1/4 cup chopped parsley
2 eggs
200g chickpeas
2 cups oak lettuce leaves
1 carrot, thinly sliced
1 lebanese cucumber, thinly sliced
1/2 cup baby mixed tomatoes
1/2 cup sugar snap peas
12 mixed pitted olives
1 lemon
1/4 cup olive oil
sea salt & cracked black pepper
METHOD
1. Place potatoes into boiling salted water and simmer until tender. Strain and allow to cool before dressing with juice from half a lemon, 2 tbsp olive oil and parsley.
2. Boil the eggs to your liking.
3. Divide the ingredients between 2 bowls.
4. Serve drizzled with the remaining olive oil, seasoned with salt and pepper and extra lemon on the side.
LIMONCELLO TIRAMISU
INGREDIENTS
400g Savoiardi Lady Finger Biscuits dehydrated lemon slice to garnish
LEMON CURD
360g caster suagr
280g unsalted butter
240ml lemon juice
12 egg yolks
MASCARPONE CREAM
500g Mascarpone
300ml thickened cream
100g caster sugar
1 tbsp vanilla extract
LIMONCELLO SYRUP
400g caster sugar
400ml water
1/4 cup Limoncello
METHOD
1. For lemon curd, combine sugar, butter, lemon juice and egg yolks in a medium saucepan, whisk until smooth.
2. Cook over low heat, stirring continuously, until thickened.
3. Strain the curd through a fine sieve and refrigerate overnight to set.
4. For syrup, place sugar and water into a small saucepan, bring to the boil then simmer until the sugar dissolves. Add Limoncello and set aside to cool slightly.
5. Cut the biscuits in half diagonally with a serrated knife (or keep biscuits whole if using a rectangular glass bowl).
6. For the Mascarpone cream, whisk all ingredients in a stand mixer until stiff peaks form.
7. To assemble, dip biscuits briefly into the Limoncello syrup and place into the base of a 20cm diameter deep glass bowl (or rectangular glass bowl).
8. Add a third of the Mascarpone cream and spread evenly with a spatula.
9. Add a third of the lemon curd and spread evenly with a spatula.
10. Add another layer of Limoncello syrup dipped biscuits, followed by another third of the Mascarpone cream and lemon curd, spread evenly with a spatula.
11. Add a final layer of Limoncello syrup dipped biscuits.
12. Cover and refrigerate the tiramisu overnight, as well as the remaining Mascarpone cream and curd.
13. To serve, add the remaining mascarpone cream in a large swirl and drizzle over the remaining curd.
14. Garnish with a dehydrated lemon slice.
SWIRLED CHOC COCONUT PAVLOVA
INGREDIENTS
6 free range egg whites
1 ½ cups castor sugar
1 tbsp corn flour
2 tsp malt vinegar
100g dark chocolate
1 cup toasted coconut
100g dark chocolate
1 x 400ml can coconut cream
1 punnet Victorian strawberries, washed & hulled
Extra coconut to serve
METHOD
1. Beat the egg whites to form soft peaks, then gradually add sugar until well dissolved. Fold through the corn flour and malt vinegar. Grate the chocolate, and fold through egg mix with toasted coconut (leave quite streaky).
2. Spoon mix onto a large (30cm x 30cm) tray lined with baking paper, and even out on top with a large metal spoon. Bake at 150°C for 70 minutes, then allow to cool in the oven.
3. Make a rich chocolate ganache by melting the extra chocolate into the coconut cream, then allow to cool.
4. To serve, puree half of the strawberries to a coulis. Serve pavlova topped with cooled choc coco ganache, additional sliced strawberries and extra coconut.
MILO CARAMILK CRACKLE BARS
Crunchy, chocolatey and totally moreish these Milo Caramilk Crackle Bars are a next-level twist on the old-school favourite. Easy to make, no oven needed and guaranteed to disappear fast!
INGREDIENTS
125g Copha, chopped
150g Caramilk chocolate, broken into pieces (see tips)
3 cups (120g) rice bubbles
¾ cup (75g) desiccated coconut
1 cup (100g) Milo
Topping
50g Copha, chopped
165g Caramilk chocolate, broken into pieces (see tips)
1-2 tsp Milo to sprinkle on top
METHOD
1. Place Copha and Caramilk chocolate in a microwave safe bowl and microwave at medium power in short 30 second bursts, stirring between each burst until melted and smooth. Allow to cool.
2. Combine rice bubbles, coconut and Milo powder in a large bowl. Pour over Copha mixture and mix well to combine.
3. Pour into a greased and lined 20x30cm slice tin and firmly press into the tin with a spatula or flat-bottomed glass. Refrigerate until set.
TOPPING
1. Place Copha and Caramilk in a microwave safe bowl and microwave at medium power short 30 second bursts, stirring between each burst until melted and smooth. Allow mix to cool at room temperature until slightly thickened (approx. an hour), before pouring over chilled slice. Sprinkle over remaining Milo to decorate. Chill until set.
2. Cut into squares to serve.
TIPS
• We used 1 x 315g Cadbury Caramilk block from the supermarket, breaking it up to use some in the base and the rest on top
• Slice will keep in an airtight container up to one week
• You can also freeze the slice in portions, allowing it to come to room temperature before serving, or enjoy chilled
Menz
Menz
food for
thought
KEEPING YOUR BRAIN HEALTHY IS JUST AS IMPORTANT AS LOOKING AFTER YOUR BODY, AND THE FOOD YOU EAT CAN PLAY A MAJOR ROLE IN HOW WELL YOUR MIND PERFORMS. CERTAIN FOODS HAVE A GREAT REPUTATIONS FOR BOOSTING MEMORY, IMPROVING CONCENTRATION AND PROTECTING THE BRAIN AS IT AGES.
Fatty fish such as salmon, sardines and tuna are among the most talked about foods for brain health because they are rich in omega-3 fatty acids. These healthy fats help build brain cells and support communication between them, which can improve learning and memory and help slow cognitive decline.
Blueberries and strawberries are packed with antioxidants that help protect the brain and other organs from stress and inflammation. These berries may slow age-related memory decline and support mental sharpness. Even a small daily serving can offer long-term benefits.
Leafy green vegetables like spinach, kale and broccoli contain vitamins and minerals that are essential for brain health, including vitamin K and folate. These nutrients are believed to help slow cognitive decline and improve overall brain function.
Nuts and seeds, especially walnuts, are excellent sources of vitamin E and healthy fats. Vitamin E helps protect brain cells from damage, while the fats help support thinking skills and memory.
Dark chocolate is another brain-boosting food when enjoyed in moderation. It contains flavonoids and caffeine that can improve focus and stimulate mental alertness.
such as oats, brown rice and wholemeal bread steadily supply maintain concentration is just as important as eating the right foods.
How can tell if it’s making a difference
Include some these foods in your daily meals and see if it works for you, in some cases it’s mind over matter so if you think, and feel like you are a bit sharper with less brain fog then it’s working.
It ’s Official - We’re It ’s Official - We’re
Australia’s Favourite Tea! Australia’s Favourite Tea!
Nerada has been named Aus tralia ’s favourite Nerada has been named Australia ’s favourite tea across all three 2025 Cans tar Blue tea all three 2025 Canstar Blue categories: Tea Bags, Black Tea and Speciality categories: Tea Bags, Black Tea and Speciality Tea. Tea.
Find our award winning range in the tea aisle
Find award winning in the tea aisle
Travelling with
pets
Sometimes you need to take Your pet with you on a trip Or just transport them From one place to another, Here are some need to know Before i go tips. »
CAR TRAVEL
You need to know how your pets is going to react when in the car, most will be fine and actually enjoy it but some will hate it and need to be put in a cage or restrained. The last thing you need when you are driving down the road is the cat jumping on your head in a frantic effort to escape, or the dog weeing from fear, nervousness or excitement. A test run is best, before you leave, take your pet for a few drives, see how they react and then plan for their travel.
Also if you will be travelling with people unfamiliar with the dog make sure a few meet and greets are done before you go.
SCHEDULE MORE STOPS.
If caged the pet will need to stretch often, probably once an hour for a good ten minutes
MEDICATION
If your pets is excitable or struggles being caged you can speak to your vet about some relaxing medications for the trip.
RESTRAINT
It’s important to have some kind of restraint for your pet in case of an accident or sudden braking. This is not only a safety precaution for the pet but also for the occupants. Pets are light and will get propelled into the closest object, seat, passenger, or driver.
VENTILATION
If your pets is in the back part of the car it may be struggling to get adequate ventilation. You may be driving window down, arm out quite comfortable but that does not mean the back of the car is getting fresh, cool air, especially if pets are behind seats or travel luggage. Ventillation is essential for pet travel along with cool in car temperatures.
WATER
Offer your pet water often, take a small bowl and every now and then offer them a drink. Pets will dehydrate much faster in a car.
PETS AND PLANES
Most pets can travel on a plane, only service animals can ride in the plane in Australia, other will ride comfortably in the cargo area. Not all flights carry pets, so if you need to be somewhere on a particular date, check early to see if your preferred flight is carrying pets. Most Australian airlines have similar travel guidelines. Pets must be over 8 weeks old. Some dog breed can only travel limited hours. Some dog breeds can’t fly at all. Check with your airline to see exactly what restrictions may apply and what you need to bring. Remember preparation is the key to a great travel experience.
Rewards, are they worth Heck yeah!! If done right.
We all love being rewarded with free goodies and discounts for being loyal customer, feels good to recognised, and feels even better when you get a reward or bargain.
CHOOSE WISELY.
Just about every retailer has a rewards option these days, splitting your points/reward across many retailers dilutes the rewards available. A good example is if you have Coles rewards and Woolworths rewards and then IGA rewards, you may receive the same total points, but they will be split, so you can only claim small rewards. Loyalty to one retailer will get you the bigger reward.
DISCIPLINE IS THE KEY.
For a rewards offer or programme to truly benefit you, you need to be only buying the goods you need. Once you have signed on to be a member you may receive a lot of offers and incentives to buy, so if buy a heap of stuff you won’t wear or don’t need then you have not saved any money. Remember the no.1 goal of joining any rewards programme is to save money, if you end up spending more, that’s not ideal.
TIMING IS EVERYTHING.
Do you sometimes see a product on a rewards programme and think that may be good for someone’s Birthday? Then think, but it’s six months away so you don’t get it. If you are lucky
enough to have the money and storage space you can buy these bargains gifts anytime and save a fair bit of money over the year.
Trap: While you wait for that Birthday to roll around you may find something else even more irresistible to buy, so you end up with an extra gift.
FAST FOOD REWARDS.
These are super popular, and in general the rewards are very good, but this can lead to buying bigger meals more often. The ease and value of these rewards may make life easier but you can end up spending more, and your diet may suffer.
Traps for fast food rewards: You eat more fast food.
TIPS FOR REWARDS PROGRAMMES BEFORE YOU
1. Read reviews.
2. Ensure you can return items with a refund.
3. No fees or management costs
JOIN.
4. Compare the price of the reward to ensure it is worth the membership.
5. Do you shop here enough to benefit from a membership
6. Does this retailer have enough of what I want so I can use it often enough to build reward points.
worth it? right.
customer, it bargain.
DID YOU KNOW THAT 50% OF REDEEMABLE REWARDS ARE NEVER REDEEMED, WHY?
Many of use have a lot of memberships and one or two purchases does not give a reward worth redeeming or you need to add cash to get a reward worth redeeming.
TRAVEL REWARDS
Travel or hotel groups offer big member discounts, but often with travel memberships they are pay upfront memberships... These can be fantastic if you travel a lot, but there are often restrictions in peak times, and where you can stay when. You will often be contacted for a reward immediately after you have stayed somewhere, so you will likely not travel for a while so they get your membership money now and “may” get the benefits later.
Tip for travel rewards: Only buy into them just prior to your first trip so you can access any benefits immediately.
GRUDGE PURCHASE
A grudge purchase is when you need to purchase something you really don’t want to buy, car tyres, petrol or insurance. Even these retailers can offer good rewards, especially petrol if you go to the same retailer. An example (and they all do it) if you shop at Coles for food you can claim 4c off at the Coles express petrol pump, and with petrol prices so high that can be a good amount.
DOUBLE REWARDS
When considering a rewards programme look for the ones that offer rewards on every purchase, even the rewards you may be cashing in. Consider programs that are linked or can be used with other rewards programs. (like above grudge example)
Many of us have a credit card that accrues reward points so using your
credit card to purchase products gives you a benefit. If you buy a reward product with your credit card you get the double reward/benefit.Addition benefits to look for: Free shipping Traps: Interest payments if you do not pay off the credit card.
HIDDEN REWARDS:
Many of us have rewards that we may not know about because they come from email address we don’t want to open, like your insurance and health insurance providers. If you know your premium is not due you just by pass these emails, but every now and then they may have good discount. You can also check into their websites to see if they have anything in their rewards list you can utalise.
