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Hearty

10 LEMON DELICIOUS PUDDING

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IN THIS ISSUE PLANT-BASED PROTEIN MARKET

HEARTY RECIPES 43 22 PAGE

125 YEARS OF FEDERATION

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64 AUSTRALIAN

SWEET POTATO

NEEDLE-LESS FLU VACCINE

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38

Disclaimer SuperShopper plus+ 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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FROM BAR TO JAR – VIOLET CRUMBLE LAUNCHES NEW SPREAD

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Violet Crumble is bringing its signature shattering honeycomb to the breakfast table with the launch of the new Violet Crumble Choc Honeycomb Spread.

Combining smooth chocolate flavour with crisp honeycomb shards throughout, the new spread captures the unmistakable taste Australians know and love from the iconic Violet Crumble bar but now in spoonable form.

Proudly Auss owned for ov

Copha PAG E 4

www.copha.com.au

Fairy Baking Australia

www.fairybaking.com.au

www.

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DARING NEW FLAVOUR dare charged has added a new flavour to it’s range, HAZELNUTTY but be quick this is a limited edition flavour. HAZELNUTTY joins STONG LATTE, SALTED CARAMEL LATTE and MOCHA LATTE in the Ready to drink dare charged range.

sie made and ver 60 years.

Tablelands Spreads

.tablelandsspreads.com.au

Peerless Foodservice

www.peerlessfoods.com.au

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SEEING DOUBLE THE FLAVOUR Arnott’s Shapes has unveiled a flavour mash-up Shapes fans have only been dreaming of...until now. Introducing Bizza Shapes, a delicious combination of two of our origianl Shapes flavours, Barbecue and Pizza.

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NATURAL PROTEIN SNACK ON THE GO

Chobani 20G Protein Pouches are made from 100% fresh milk, strained further to unlock naturally occurring protein– no milk powders added. This convenient 190g size is perfect for on the go or as a snack, helping you reach your protein goals.

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MOTHER EARTH OATY CLUSTERS We bring together the goodness of wholegrain oats, real fruit and nuts, then bake until light and crunchy. A source of fibre and high in wholegrains, it makes for a great and nutritious start to the day. With crunch and oats in every bite, it’s goodness baked in. Berry Crumble Crunch, Apple Crumble Cruch, Honey Nut Cruch

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NEW COOKIES AND CREAM FLAVOUR FOR WHEN YOU NEED TO GET UP & GO UP&GO Protein Energize Cookies & Cream Flavour contains 11 essential vitamins & minerals, 35g of protein, high fibre, high in calcium and Low GI. Other flavours include Choc Hit, Banana, Vanilla, Strawberry, Iced Coffee and Caramel.

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FEATURE

Violet Crumble X Betty Crocker BETTY CROCKER AND VIOLET CRUMBLE BAKE UP SHATTERINGLY DELICIOUS BROWNIE AND COOKIE MIXES Bringing a nostalgic twist to home baking, the new Betty Crocker range includes a Violet Crumble Cookie Mix and a Violet Crumble Brownie Mix, each combining rich, iconic chocolatey honeycomb flavour with indulgent chocolate-coated honeycomb pieces.

The range brings together Betty Crocker’s trusted baking mixes with Violet Crumble’s signature honeycomb crunch. As they bake, the coated honeycomb pieces melt into the mix, creating pockets of chocolatey crunch throughout soft, fudgy brownies and cookies.

Designed for both novice bakers and seasoned home cooks, the Violet Crumble Cookie Mix and Violet Crumble Brownie Mix deliver a bakery-style experience straight from the oven.

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WE WANT MORE

Pr

Need an indulgent treat ? Then give in to more indulgence with NEW 195G Cadbury &MORE chocolate blocks. Hazelnut Praline, Tiramisu Swirl, Roasted Macadamia,Caramel Crème Brulee, Raspberry Cheesecake.

Proudly made in Tasmania

LUNCH E

S

AUSTRALIAN MADE SINCE 1962

SERVES OF DAILY VEG

3.5 STAR HEALTH RATING

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IRRESISTIBLE CHOC

CADBURY FINGERS AND THE COLOUR PURP PAG E 1 4

TRY NOW

C O L AT E Y B I S C U I T S

PLE ARE TRADE MARKS USED UNDER LICENCE. PAG E 1 5

SUPERFOOD SURGE

oh how sweet it is

AUSTRALIAN SWEET POTATO Sweet Potato’s are packed with disease preventing nutrients and immune-boosting benefits They have been dubbed a ‘superfood’ in recent years. With its versatility as both a savoury and sweet ingredient, it’s no wonder this humble root vegetable has been steadily growing in popularity in recent years.

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SUPER FOOD- SUPER DELICIOUS Sweet Potato is perfect for households wanting to focus on healthier options as sweet potato is just as versatile as regular potato but sweet potatoes have a slight nutritional edge in some areas. Sweet potatoes are higher in fibre, vitamin A and antioxidants, which support eye health and immunity.

They also tend to have a lower glycaemic index, helping some people maintain steadier blood sugar levels

WHY NOT TRY A SWEET POTATO WEDGES

https://www.australiansweetpotatoes.com.au/about/

SUPERFOOD SURGE

FUN FACT Despite their name, they don’t actually belong to the potato family. Regular potatoes belong to the nightshade family, known scientifically as Solanaceae, while sweet potatoes are members of the morning glory family, called Convolvulaceae. They come from completely different plant groups and are botanically quite different plants.

Their creamy texture, sweet-spicy flavor and all-round goodness makes them the perfect choice when it comes to supercharging your favourite meals.

Every Shape, Size And Colour Under The Sun Whoever said there is no such thing as a typical sweet potato was right. In Australia, there are four types of sweet potato varieties grown: Gold, Red, Purple and White. And yes, they all come in a variety of shapes and sizes.

GOLD VARIETY Over 90% of sweet potatoes grown in Australia are the Gold variety (also known as Beauregard). With rose/gold smooth skin, and bright orange flesh, they’re delicious roasted, mashed, steamed, barbequed, and baked.

PURPLE VARIETY Purple sweet potatoes (WSPF, Eclipse), have a white skin with white and purple flesh. They account for around 2% of Australian sweet potato production.

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RED VARIETY Red sweet potatoes (Northern Star, Southern Star, Murasaki) have a red purple skin, with bright, white flesh. It’s the second most popular sweet potato in Australia with around 8% of sales.

WHITE VARIETY White sweet potatoes (Bonita) have a white skin, with cream to white flesh. You won’t come across white sweet potatoes very often, but when you do, you’ll remember their wonderful taste forever.

RECIPES

BUTTER CHICKEN & SWEET POTATO

PREP

COOK

HRS

MINS

1.15

40

INGREDIENTS

METHOD

2 tbs tandoori curry paste ¼ cup Greek yoghurt 700g small chicken thigh fillets, trimmed 1 tbs ghee or vegetable oil 1 brown onion, finely chopped 1 long green chilli, seeds removed, finely chopped 800g sweet potato, peeled, halved lengthways, cut into 3cm pieces 420g jar butter chicken sauce 400g can finely chopped tomatoes 150ml thickened cream Warm naan, to serve cucumber raita & coriander sprigs (optional), to serve

1. Combine curry paste and yoghurt in a bowl. Cut chicken in half crossways (if chicken is large cut into thirds). Stir into tandoori mixture. Cover and refrigerate for 1 hour only if you have time.

2. Preheat oven 230°C fan forced. Remove chicken from marinade. Place on a greased tray. Roast 10 minutes in hot oven.

3. Meanwhile, heat ghee or oil in a deep-frying pan or wok.

Add onion and chilli. Cook stirring 4 minutes until soft.

Add sweet potato, cook 5 minutes. Add butter chicken sauce and tomatoes. Bring to the boil. Cover, reduce heat and simmer for 15-20 minutes, stirring every 5 minutes until sweet potato just tender. Stir in cream. Add the chicken. Simmer for 10 minutes until chicken cooked through.

4. Serve with warm naan, raita and coriander.

TIPS Ghee is clarified butter, its available in the Indian section of the supermarket. Once opened, store in the fridge. It’s great for cooking curries, pancakes, pikelets and cooking over high heat as it won’t burn like regular butter.

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RECIPES

HERB & PARMESAN CRUMBED SWEET POTATO WITH MEDITERRANEAN CHICKPEA SALAD PREP

COOK

MINS

MINS

20

15

INGREDIENTS

METHOD

1/4 cup plain flour (30g) 1/2 cup Panko breadcrumbs (25g) 1/4 cup grated parmesan cheese (25g) 1 tbsp finely chopped continental parsley, plus extra to serve Salt and pepper, to taste 1 large sweet potato (approx 500-600g), peeled and cut lengthways into 1cm thick slices 1 egg

1. Preheat the airfryer to 180C. 2. Add flour to a shallow dish. In a separate shallow dish, combine the panko crumbs, parmesan and parsley. Season with salt and pepper. In a third shallow dish, lightly beat the egg.

3. Dip sweet potato slices into the flour to coat all over, then dip in the beaten egg and finally in the panko crumb mixture to coat all over.

4. Arrange in one layer in the airfryer basket and cook for 12 minutes or until golden and tender.

5. While the sweet potato is cooking, toss together the chickpeas, cucumber, cherry tomatoes, red onion, olives, and crumbled feta in a large bowl.

6. Add all of the dressing ingredients to a small bowl and whisk together. Toss salad with dressing just before serving with the crumbed sweet potato.

7. * If you don't have an Airfryer, heat a large frying pan over a high heat with enough olive oil to coat the base. When the oil is hot, cook the sweet potato schnitzels, in batches, until golden on the outside and cooked through, about 2-4 minutes each side. Transfer to a plate lined with a paper towel.

SALAD 1/2 400g can chickpeas, drained and rinsed 1/2 cucumber, sliced (approx 120g) 100 g grape or cherry tomatoes, halved 1/4 red onion, diced 40 g kalamata olives, halved 50 g crumbled feta cheese SALAD DRESSING 1 large lemon, juiced (approx 3 tbsp) 2 tbsp olive oil 1/2 tsp dijon mustard 1/4 tsp honey or maple syrup 1 garlic clove, minced Salt and pepper, to taste PAG E 2 0

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PROTEIN PARADOX

WHY THE PLANT-BASED PROTEIN MARKET IS GROWING SO FAST The plant-based protein market is expected to triple within 5 years.

Every year there seems to be a product, ingredient or nutrient that takes off, this years it is protein.

Younger people in particular are looking to protein to fuel for their workouts and energetic lifestyles, more younger people are looking after their bodies, and the next generation will most probably follow suit.

You may have noticed many brands Well know mainstream brands are now including protein in their products to get their slice of this rapidly growing market, a clever development and marketing strategy to keep well known brands relevant.

TIME OF EXTREMES It’s an interesting time we live in where extremes seem to be the norn, on one hand you have many people looking at meat based diets like Keto for their protein fix while at the other end of the scale we have consumers who want to avoid meat and just get their protein from non animal products.

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Soy proteins are the leading option in the plant-based protein market, offering high nutritional value and containing all the essential amino acids. Broccoli, quinoa, lentils, jackfruit and eggs are some other great sources of protein.

PROTEIN IS GREAT FOR Builds and repairs your body Keeps you fuller for longer Supports metabolism Helps maintain muscle as you age Stabilises blood sugar Supports immune function Good for hair, skin, and nails

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NOW THAT’S INTERESTING

Glenorchy City Council has just approved plans for the Chocolate Experience at Cadbury (CEC).

The new Experience is forecast to welcome 431,000 visitors a year, and support more than 300 construction jobs and over 200 ongoing roles.

Tourism investor Simon Curren said “From the moment visitors arrive, this will be unlike any chocolate attraction in the world” THE CEC IS DUE TO BE OPEN IN SEPTEMBER 2028.

“It will be an innovative, immersive and deeply emotive experience that uses storytelling and technology to bring the magic of chocolate-making to life. It will be full of surprise, nostalgia, creativity and joy and, of course, there will be plenty of chocolate along the way. It is one Tasmanians will be proud of and one I’m privileged to help deliver. Forecast to inject over $120 million into the Tasmanian economy annually.

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NOW THAT’S INTERESTING

Bulla, Supporting Future Growth And AustralianMade Innovation Bulla Dairy Foods recently opened its new purpose-built frozen manufacturing site in Colac.

The facility is Bulla’s fifth manufacturing site nationally, with this new site being the largest expansion in Bulla’s 115-year history.

One of the first products produced at the new facility is Bulla’s new Creamy Classics Sundae.

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Cones, now available nationally in supermarkets, petrol and convenience stores across.

Australia in four flavours. The new site further strengthens Bulla’s commitment to Australian-made dairy products.

NOW THAT’S INTERESTING

5 June 2026 - the world’s largest international days for the environment. World Environment Day 2026 will rally the world around the urgency of climate action.

Azerbaijan will host this year’s global observance, this years theme is #NowForClimate with a focus on The intersection of urban sustainability and climate change.

SO WHAT ACTUALLY HAPPENS AT THE EVENT? Each year a different host country and theme are chosen. The event includes speeches from environmental leaders, major announcements (like new sustainability pledges or policies), and campaigns focused on a specific theme, idea’s are exchanged, and the event basically provides a venue and platform for environmental leaders to all meet at one place at one time.

The 2026 theme underscores that climate action is not just about reducing carbon emissionsit is about rethinking the systems that power our economies and repairing our relationship with the climate. By doing so, we can secure a safer, healthier, and more just future for all.

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Although World Environment Day shines a huge light on the environment if you are a believer in climate change you can take action everyday, anyone can make a difference.

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NOW THAT’S INTERESTING

NATIONAL TREE DAY STARTED IN 1996 AND IS AUSTRALIA’S LARGEST COMMUNITY NATURE CARE EVENT. IT’S A CALL TO ACTION FOR ALL AUSTRALIANS TO GET THEIR HANDS DIRTY AND GIVE BACK TO THE COMMUNITY AND TO NATURE. Each year, hundreds of thousands of people volunteer their time to plant seedlings and restore thousands of hectares of unique Australian landscape.

Over 28 million trees have been planted by more than 5 million people.

GET INVOLVED Help nature, beautify your community, improve local air quality, help wildlife and have fun doing it. Your school can be involved and just your family, to learn how to be involved.

CLICK OR SCAN HERE

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SNACK TO SCHOOL

FIND US IN THE CHILLED DIPS AISLE PAG E 3 1

PLANT PANTRY

IN SEASON THE AUSTRALIAN FRESH CHESTNUT SEASON RUNS FROM MID-MARCH THROUGH TO JULY, MAKING JUNE A GREAT TIME TO ENJOY THEM. Chestnuts are harvested once they fall naturally from the tree, and unlike traditional dry nuts, chestnuts are considered a fresh product. Maintaining an unbroken cold chain from orchard through to retail is essential for protecting quality, shelf life and consumer confidence.

As the weather cools, it is the perfect time to rediscover the sweet, nutty flavours of this classic.

Chestnuts offer a simple seasonal ritual of gathering with family or friends to roast fresh Australian chestnuts.

Chestnuts are also a great addition to everyday cooking.

Chestnuts can also be easily roasted in the oven or air fryer making them more convenient and accessible than ever for home cooks.

When selecting chestnuts, look for a glossy, brown shell that feels firm and heavy for its size. The firmer the chestnuts feel, the fresher it will be.

Naturally low in fat and highly versatile, they are increasingly being used as a plant-based alternative in a wide range of dishes.

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Approximately 75% of Australia’s chestnut crop is grown in North-East Victoria, cantered around Beechworth, Stanley, Bright and Myrtleford.

The region’s altitude and cool winters continues to underpin consistent supply to Melbourne, Sydney and interstate markets. The remaining crops are grown in key production areas including Batlow, Orange, Tenterfield, Southern Tablelands in NSW, the Adelaide hills, South West Western Australia and Northern Tasmania.

PLANT PANTRY

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RECIPES

CHESTNUT RAGOUT

COOK

2.5 HOURS

SERVES

6

INGREDIENTS

METHOD

500g chestnuts, cooked and peeled 500g diced beef 150g plain flour 1 teaspoon salt 50ml olive oil 1 brown onion, diced 1 carrot, diced 2 sticks celery, diced 150gm bacon or pancetta, diced 250ml red wine 500ml beef stock 1 teaspoon dried thyme 1 bay leaf 3 tablespoons tomato paste 1 teaspoon sugar

1. Place plain flour and salt in a bowl. Add diced beef and toss to coat.

2. Heat a heavy-based dutch oven on medium heat. Add olive oil, onion, carrot and celery. Sauté until veggies begin to soften. Add bacon or pancetta and continue stirring until browned. Remove and set aside.

3. Add more olive oil to the pan then add diced beef in batches. Stir each batch until brown then remove with a slotted spoon.

4. Return veggies and beef to pan. Add wine, stock, thyme, bay leaf, tomato paste and sugar. Stir and bring to a boil before turning to a low heat and simmering for approximately 90 mins.

5. After this time, ragout will have thickened. Add chestnuts and simmer for a further 30 mins before serving on a bed of polenta with a sprig of fresh thyme.

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NEW

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FOR THE LOVE OF CHOCOLATE

AUSTRALIAN

MADE & OWNED

SILKY, SMOOTH AND SIMPLY IRRESISTIBLE CRAFTED IN MELBOURNE At Pink Lady we take the time to make our chocolate to our own recipes using premium ingredients and the traditional conching method to produce a silky smooth, luscious chocolate that is truly decadent.

GREAT FOR GIVING PERFECT TO SHARE! Relive the magic of childhood with our timeless AUSTRALIAN MADE liquorice treats! ®

To order contact us on 1800 799 098 fyna.com.au facebook.com/fynafoodsau instagram.com/fynafoodsau

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FLU REALITY

THE COLD AND FLU SEASON IS HERE AND FOR MOST OF US WE ACCEPT THE FACT THAT WE MAY BE HIT WITH A COLD OR FLU BUT IT CAN BE AVOIDED

PREVENTION IS BETTER THAN THE CURE 1. GET A FLU SHOT For people over 65, pregnant or people with respitory conditions can get their shot free. Even if you need to pay the $15 for the shot it is well worth it.

2. AVOID SICKIES If you know someone has been a little under the weather steer clear of them for seven days. This may includes who want to visit you, the easiest way to catch it is to mingle with it.

3. WASH YOUR HANDS If you have been out in public you should always wash your hands as soon as you get home, or even a few times while you are out if possible.

4. COVID IS STILL DOING THE ROUNDS Even though the severity of Covid has been down graded it is still a nasty and highly contagious so ensure your vaccination is up to date.

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SO WHY ARE COLD AND FLUS SO PREVALENT IN THE COLD WEATHER? Theory 1.

When you are cold your body is fighting to keep you warm and your immunity may be weakened, when your immunity is lowered you are susceptible to a virus.

Theory 2.

Winter keeps people indoors longer, and closer together longer. Virus love to be blown around the work place or home by heaters, artificial heat does not kill germs like sunlight does.

FUN FACT The Man Flu, myth.

New research is suggesting the Man Flu is a real thing, Apparently estrogen is a natural flu fighter, so women who get the flu have a little extra protection, while men have no natural protection so their symptoms can be more severe.

ABOUT THE FLU Part of the reason the flu is so effective is because the term flu is basically a term we use that describes up to 200 virus (probably more these days).

That’s why treating flu in practically impossible.

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FEAR FREE RELIEF

No need for the Needle

Needle free flu vaccine available now Australia now has a new needle-free nasal spray flu vaccine available now for the 2026 influenza season. The vaccine, called FluMist, is sprayed into the nose rather than injected into the arm and has already been widely used overseas in countries including the United States, Canada and the United Kingdom.

The nasal vaccine is approved in Australia for children and teenagers aged 2 to 17 years. However, free governmentfunded programs currently focus mainly on younger children. In states including New South Wales, Queensland and South Australia, eligible children aged 2 to 5 years can receive the vaccine free of charge in 2026, while Western Australia is extending access to some older children as well.

The vaccine is designed for healthy children and is especially helpful for those anxious about needles, however, the nasal spray is not recommended for some children, including those with severely weakened immune systems or severe asthma. Parents are encouraged to speak with their GP, pharmacist or immunisation provider to see whether the nasal flu vaccine is suitable for their child.

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Administration: It must be given by a trained pharmacist, doctor, or nurse; it is not available for self-administration at home.

Process: The appointment usually involves a consultation and a 15-minute observation period afterwards.

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RECIPES

Hearty Meals CLASSIC HERB ROAST CHICKEN BROCCOLINI® GNOCCHI BAKE EASY CHEESY BROCCOLI FINGERS (HIGH-PROTEIN) AVOCADO & PRAWN COCKTAIL LASAGNA SOUP TRAY-BAKE PORTUGUESE CHICKEN & RICE MICROWAVE LEMON DELICIOUS PUDDING CHESTNUT ARANCINI ROASTED FIORETTO® & HALOUMI SALAD WITH CRANBERRY VINAIGRETTE

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CLASSIC HERB ROAST CHICKEN

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RECIPES PREP

COOK

MINS

MINS

10

90

SERVES

6

INGREDIENTS Steggles Family Roast Chicken 1 tablespoon finely chopped flat leaf parsley ½ teaspoon fresh thyme sprigs ½ teaspoon finely chopped sage ¼ teaspoon finely chopped rosemary leaves Oil or butter to rub the skin Sea salt to season

METHOD 1. Preheat oven to 180°C. 2. In a small bowl combine parsley, thyme, sage and rosemary.

3. Rub oil or butter over the skin of the chicken and then spread the mixed herbs over the chicken.

4. Place the chicken into a roasting pan on a bed of fresh herbs and season with sea salt.

5. Roast for 1 hour and 30 minutes.

6. Serve with your favourite sides like baked potato and roasted carrots.

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BROCCOLINI® GNOCCHI BAKE

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RECIPES PREP

COOK

MINS

MINS

10

35

SERVES

3-4

INGREDIENTS 80g thinly sliced pepperoni 1 bunch Broccolini® 500g pkt shelf fresh gnocchi 40g (2 tbs) butter 1 tbs plain flour 1 cup milk 1 cup cream 1 cup finely grated parmesan Garlic Crumbs 3 slices sour dough, processed into coarse crumbs 2 garlic cloves, crushed 1 tbs olive oil

METHOD 1. Preheat oven to 200°C fan-forced. Grease a 6 cup capacity ovenproof dish. Heat a frying pan over medium heat. Add pepperoni and cook for 2 minutes each side or until light golden.

2. Bring a saucepan of salted water to the boil, add Broccolini® and cook for 30 seconds then remove to a board. Return the water to the boil, add the gnocchi, cook for 1 minute then drain. Roughly chop the Broccolini® 3. Wash and dry the saucepan. Place the saucepan over medium-high heat, add the butter. Once melted, add the flour and cook stirring for 2 minutes. Remove from the heat, add the combined milk and cream, whisking until smooth. Return the pan to the heat, cook stirring over medium heat until the sauce comes to the boil. Remove from the heat, stir in the parmesan and season.

4. Spoon the gnocchi, Broccolini® and pepperoni into the dish. Pour over the cheese sauce and stir to combine. Combine the sourdough, garlic and oil, sprinkle over the gnocchi. Place onto a tray and bake for 20-25 minutes or until golden. Stand for 5 minutes before serving.

Recipe courtesy:

PERFECTION FRESH PAG E 4 7

RECIPES

EASY CHEESY BROCCOLI FINGERS (HIGH-PROTEIN)

PREP

55 MINS

SERVES

4

Crispy on the edges and tender in the middle, these cheesy broccoli fingers are the ultimate veggie-packed comfort snack. Loaded with gooey cheese, fresh broccoli and fluffy eggs, they’re a deliciously wholesome bite for lunchboxes, snacks or light meals.

Serve them warm with rocket and a dollop of tomato chutney for a simple, high-protein treat that everyone will love.

INGREDIENTS

METHOD

1. Preheat oven to 180°C (fan forced). Grease and line a 16cm x 26cm x 4cm (base measurement) slice pan with baking paper.

2. Cook broccoli into 2cm florets and trim off stems. Boil broccoli for 1 minute or until just tender. Drain and rinse under cold water.

3. Whisk eggs and cream together in a large mixing bowl. Stir in flour, green onions and season. Stir through broccoli pieces.

4. Add ¾ cup of the Tasty cheese and ⅔ cup of the parmesan.

Stir until well combined and season with pepper. Carefully pour the mixture into the prepared pan and spread evenly.

Sprinkle with remaining tasty and parmesan cheese. Bake for 35 minutes or until golden and set.

5. Allow to cool for 30 minutes. Cut slice into wedges or fingers and serve warm or at room temperature, sprinkled with www.australianeggs.org.au rocket and served with chutney.

500g broccoli florets (approx. 2 heads, trimmed) 5 eggs 300ml thickened cream ½ cup self-raising flour 3 spring onions, thinly sliced 1 cup Tasty cheese, grated ¾ cup finely grated parmesan Salt and pepper to taste Rocket leaves & tomato chutney, to serve

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Australian Versatile Authentic

No mess, no fuss.

Ideal for all your battering needs making great seafood, banana, pineapple, nuggets, dagwood dogs or use with chicken, pork or vegetables such as potato scallops. marymacks.com.au

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AVOCADO & PRAWN COCKTAIL

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RECIPES SERVES

4

These are always popular! Just cut those buttery, delicious avocados in half and fill with the ingredients you use to make a prawn cocktail your family will love.

INGREDIENTS 16 cooked tiger prawns, peeled and deveined 2 avocados 4 lettuce leaves, thinly sliced ¼ cup (60g) cocktail sauce

METHOD 1. Cut the avocados in half and discard the pit.

2. Scoop half the avocado out, adding the flesh to a bowl, to create a larger round.

3. Scatter the lettuce evenly across each avocado half and top each with 4 prawns.

4. Season and mash the avocado.

5. Spoon across each before serving with a dollop of complementary seafood sauce.

OPTIONAL • To make your own seafood sauce, simply mix ¼ cup (60ml) cream with 2 tablespoons (30g) tomato sauce, a splash of Worcestershire sauce and drop of tabasco. Season to taste.

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LASAGNA SOUP

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RECIPES PREP

COOK

MINS

MINS

5

20

SERVES

4

INGREDIENTS

METHOD

1L Campbells Real Stock Beef 1 tbsp olive oil 2-3 cloves garlic, crushed 1 large brown onion, finely diced 500g beef mince 1 medium carrot, finely diced 2 tbsp tomato paste 400g diced tomatoes 250g lasagna sheets, broken into small-ish pieces Fresh ricotta and basil to serve

1. Heat olive oil in a large saucepan. Add garlic, onion and beef mince. Cook for 5 min. Add carrot, tomato paste, tomatoes, and Campbell’s Real Stock Beef.

2. Bring to the boil. Add lasagna sheets and cook until al dente.

3. Remove from the heat.

Garnish with ricotta and basil.

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TRAY-BAKE PORTUGUESE CHICKEN & RICE

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RECIPES

INGREDIENTS

PREP

COOK

MINS

MINS

15

55

SERVES

4

1 cup SunRice Medium grain rice, rinsed 11/2 tbs Portuguese spice 2 tsp brown sugar 1 lemon, rind finely grated, juiced 8-10 chicken lovely legs 2 tbs olive oil 1 brown onion, finely chopped 2 garlic cloves, crushed 1 red capsicum, diced 2 fresh corn on cob, kernels removed 400g can diced tomatoes 1 cup chicken stock ¼ cup chopped flat leaf parsley

METHOD 1. Preheat oven 200°C fan forced. Lightly grease a 5cm deep, 22cm x 30cm (10 cup capacity) ovenproof dish. Combine spice mix, sugar, lemon rind and juice in a large bowl. Add the chicken, toss gently to coat chicken all-over.

2. Heat half the oil in a large frying pan over medium-high heat. Add half the chicken, cook 5 minutes, turning until golden all over.

Remove to a plate, repeat with remaining chicken.

3. Add the remaining oil with onion and garlic, cook 6 minutes, stirring occasionally until soft. Add the capsicum, corn, rice, tomatoes and stock. Bring to the boil. Pour the rice mixture into the ovenproof dish. Top with the chicken, pressing down into the rice a little.

Cover tightly with foil. Bake for 20 minutes.

Remove the foil and cook a further 15-20 minutes until chicken is cooked through and rice tender. Scatter over the parsley. Serve.

TIPS • Portuguese spice is available in pre-mixed in spice section of supermarket. To make your own, mix 1 tablespoon each of crushed sea-salt flakes, ground coriander, sweet paprika with 2 teaspoons of dried oregano and chilli flakes.

Recipe Courtesy : Sunrice PAG E 5 5

MICROWAVE LEMON DELICIOUS PUDDING

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RECIPES PREP

COOK

MINS

MINS

5

3

SERVES

4-6

Light, fluffy and bursting with lemony goodness.

This Microwave Lemon Delicious Pudding has a soft sponge top and a tangy curd underneath.

Quick, comforting and ready in minutes.

INGREDIENTS 125g Fairy Cooking Margarine, well softened (partially melted), plus extra for greasing 2 large eggs, at room temperature ¾ cup (115g) self-raising flour ½ cup (110g) caster sugar Zest and juice of 1 lemon (approx. ¼ cup) ½ cup store-bought or homemade lemon curd Icing sugar and extra lemon zest, to decorate Double cream or ice cream, to serve

METHOD 1. Grease a 1L capacity microwave safe dish (using extra Fairy).

2. Using electric beaters, beat Fairy, eggs, flour sugar, flour, lemon zest and juice in a large bowl for 2 minutes or until creamy.

3. Spread lemon curd over the base of the prepared dish, then spoon pudding mixture gently over lemon curd and smooth the top.

4. Microwave at 850w for 3-4 minutes. Leave to rest for 2-3 minutes before serving.

5. To serve, dust with icing sugar and some extra lemon zest. Spoon into bowls while warm and finish with a dollop of cream and/or ice cream as desired.

TIPS • Enjoy immediately • Microwave times are for a 850w microwave however always note, microwave times and temperatures may vary

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Matt Moran My Perfect PAG E 5 8

RECIPES

CHESTNUT ARANCINI

PREP

COOK

MINS

MINS

40

40

SERVES

6

INGREDIENTS

METHOD

500g chestnuts, cooked and peeled (Note: 800g of fresh chestnuts produces approx 500g once cooked and peeled) 1 ½ cups Arborio rice 2 tablespoons olive oil 1.25L vegetable stock 1 brown onion 3 cloves garlic, crushed ½ teaspoon allspice 2 cups fine breadcrumbs 2 cups sunflower oil

1. Heat olive oil in a large, heavy-based saucepan on medium.

2. Chop the onion very finely and add to the oil. Sautee until softened and slightly golden. About 5-7 minutes.

3. Add minced garlic and continue stirring for a further minute until fragrant.

4. Add rice to the saucepan and stir, coating well.

5. Meanwhile, place the stock in another saucepan and bring to a gentle simmer. Once hot, add a ladle-full to the rice mixture and stir. From here it will need to be stirred constantly until done.

6. As each ladle-full is absorbed into the rice, add another and continue stirring until the rice is cooked and has taken on a creamy, risotto-like texture. The amount of stock used to achieve this may vary but ensure all liquid has evaporated and the rice is soft before turning off the heat.

7. Stir in allspice and chopped chestnuts. Season with salt and pepper. Place risotto mixture in a bowl to cool then refrigerate until cooled completely.

8. Remove risotto from fridge. Fill a shallow bowl with breadcrumbs. Take heaped teaspoons of the risotto mixture, roll into balls and then toss in breadcrumbs.

9. In a large frying pan, heat the sunflower oil on medium. It is ready when a piece of bread turns golden in about 30 seconds. Fry each ball for approximately 3-4 minutes on each side. It should look browned on the outside and be warmed through in the middle.

Season with a little salt and pepper. Serve with creamy aioli.

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RECIPES

ROASTED FIORETTO® & HALOUMI SALAD WITH CRANBERRY VINAIGRETTE PREP COOK

20 MINS

27 MINS

SERVES

4-6

INGREDIENTS

METHOD

400g Fioretto® Cauli Blossom 8 Petite Tomatoes, sliced into rounds 3 tbs olive oil 3 tsp za'atar spice 300g haloumi, cut into 1cm thick slices 80g baby rocket 1/2 cups roasted hazlenuts, chopped Cranberry Vinaigrette 1/3 cup extra virgin olive oil, 2 tbs red wine vinegar, 3 tsp wholegrain mustard, 1/2 tsp caster sugar, 1/4 cup cranberries, chopped

1. Preheat oven to 200°C fan forced. Arrange the Fioretto® in a single layer in a roasting pan. Combine 2 tablespoons of oil and Za'atar, spoon over the Fioretto® and turn to coat. Roast for 15 minutes, until tender. Cool for 10 minutes.

2. To make the cranberry vinaigrette, whisk the oil, vinegar, mustard, sugar, salt and pepper in a bowl. Stir in the cranberries and set aside.

3. Drizzle the remaining oil over both sides of the haloumi. Heat a large non-stick frying pan over medium-high heat until hot. Cook the haloumi in batches for 2-3 minutes each side until golden and soft. Remove to a board and cut into pieces.

4. Combine the Fioretto®, haloumi, rocket, tomato and hazelnuts on a platter and toss gently to combine.

Spoon over the vinaigrette and season with pepper.

Serve.

TIPS •

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This salad is delicious served with barbecue lamb, chicken or seafood.

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PAG E 63

FEDERATION MILESTONE

THE COMMONWEALTH OF AUSTRALIA

125 YEARS of FEDERATION 2026 marks 125 year of Australia’s, Federation, when the six Australian colonies united to become one nation THE COMMONWEALTH OF AUSTRALIA

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Australia’s Federation was the result of decades of discussion, debate and compromise involving politicians, lawyers, business leaders and everyday citizens from all six Australian colonies.

One of the most important figures was Sir Henry Parkes, often called the “Father of Federation.” As Premier of New South Wales, Parkes delivered the famous Tenterfield Oration in 1889, encouraging the colonies to unite into one nation.

Other major contributors included Edmund Barton, who became Australia’s first Prime Minister, Alfred Deakin and Samuel Griffith who helped draft the Constitution. While John Quick helped develop the plan for Australians to vote on Federation through referendums.

Henry Parkes

The people of the colonies were also deeply involved.

Throughout the 1890s, conventions, public meetings and referendums allowed citizens to debate and vote on whether the colonies should unite. Women’s groups, trade unions, newspapers and community organisations all contributed to the national conversation.

Edmund Barton

PAG E 6 5

FEDERATION MILESTONE

FEDERATION COMMEMORATIVE COINS Each colony that became a state of Australia in 1901 is commemorated on a 25-cent coin, which features the state’s distinctive faunal and floral emblems.

The New South Wales and South Australia coins also include emblems of the Australian Capital Territory and Northern Territory respectively, these territories were formed in 1911.

The seventh coin in the collection is a one-dollar coin representing the Commonwealth of Australia. These coins are available individually or as a complete collection.

CLICK HERE TO GET MORE INFO

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https://www.ramint.gov.au/about-us/whats-new/commemorating-125-years-federation-australia

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AFFORDABLE REFRESHMENT

1 TUB = 9 LITRES = 15 RTDs Available in all major retailers staminade.com.au  Staminade Sports Drink |  staminadeaus PAG E 6 8

AUSSIE PETS

THE WINTER BULGE OBESITY IS THE MOST COMMON FORM OF MALNUTRITION SEEN IN PETS. Pet owners think that sharing treats and a little overfeeding can’t hurt, after-all its makes their pet happy right? Well not really!

Overweight pets can quickly suffer from similar problems that an overweight human may get, diabetes, high cholesterol, joint pain just to name a few. You may think you are doing your pet a food favor but be mindful that it’s your responsibility to keep your pet healthy. »

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AUSSIE PETS

Healthy pets are happier pets, (Any pet can be overweight, dog, cat, bird, guinea

pig, rabbit.) Winter is here which for dogs can lead to less walks, cats may stay indoors, Winter is a generally a time of less exercise which can lead to weight gain.

Although the weather may be keeping you indoors still look for ways to keep your pet active for at least 10 minutes a day.

RATHER THAN LONG WALKS TRY A FEW MINUTES IN THE BACKYARD A FEW TIMES A DAY. GET YOUR CAT A CLIMBING POST AND PLAY WITH THE PETS INDOORS.

TIPS The most effective way to keep your pets healthy is by providing controlled portions.

What you feed them is as important as how much you feed them. Your vet should also be able to supply or recommend portion sizes for your pet and even nutritional information, but you may need to ask.

Pay attention - Don’t let your dog finish their food and then eat the cats food, and make sure the entire family is following the same plan, no good if you are strict but the kids are passing pork chops under the table.

Every vet visit usually starts with a weigh in so pay attention, if you notice weight gain chat with the vet, not all weight gain is bad, but all weight gain should be monitored.

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If your pet is overweight and you want to do something about it a strict diet change and long walks are not ideal, remember your pet doesn’t know what a diet is. Sudden big changes may make them grumpy, lethargic or have other side effects. As with humans a gradual change works best, same with the exercise, from no exercise to then a 20 minute jog may not be healthy, gradual build up is best.

We all love our pets, obesity is the major factors for poor health and an early grave so let’s help them be healthy and stay with us longer—it is up to us.

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