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Dear Reader, This week your favourite fresh food stores have some great specials to help you stretch your dollar further! Plus, your last chance to win a week's worth of goceries worth $150.

SPECIAL OFFERS	View more special offers
VIRGINIA HAM 1/2 PRICE! Now $5.99 At Country Deli Find out more  » TASTY CHEESE 1/2 PRICE! Now $5.99 At Country Deli Find out more  » FREE HI-FIBRE LO-GI LOAF When you spend $5 or more At Bakers Delight Find out more  » GARLIC PRAWNS $19.99kg Save $5 At Warrawong Fish Market Find out more  » SPIN TO WIN Spend $36 or more and get a spin on the Lenny's Reward Wheel Find out more  »
NEWS & EVENTS	View more news & events
STEAK SANDWICH Create the perfect weekend snack Get recipe » FREE SCHOOL HOLIDAY EVENT Catch Toshkie, Bow and Chip until Saturday 9 October at the "So you think you can tap" Show 11am-1pm daily Plus a FREE treat from McDonald's! Find out more  » WIN A WEEKS WORTH OF GROCERIES Don't miss out on our last draw to win a week's worth of groceries valued at $150! Simply spend $40 in specialty Fresh Food stores Terms and conditions apply Find out more  » WIN 1 OF 5 $10,000 GIFT CARDS Spend $50 or more in one transaction in participating stores* and sign up to our e-newsletter for your chance to win. Terms and conditions apply Find out more  »

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Flames Bistro Welcomes our New Chef, Pizza Pete formerly of the famous Italian Bar Reggio in Sydney. We pride ourselves on fresh food cooked to order. We also provide excellent service, a great new menu and a comfortable place to enjoy your time with friends and family. Great Blackboard Specials Daily @ Flames Bistro.

Bruschetta Plain Pizza dough, Garlic, Chilli, Oregano, Olive Oil $6.00

Garlic & Cheese Mozzarella, Oregano & Garlic $10.00

Flames Classic House Pizza Menu

All Served with Mozzarella & Napoli Sauce

Margarita Herbs, Mozzarella & Napoli $13.00

Numero Uno With One Traditional Topping $14.00

Pomodori Fresh Sliced Tomato, Basil & Herbs $14.00

Aussie Bacon & Egg $14.00
Hawaii Ham & Pineapple $14.00
BBQ Meat BBQ Sauce, Cabanossi, pepperoni & Bacon $14.00
Flames Specialty Pizza All Served with Mozzarella
Trecolure Garlic, Prosciutto, Rocket &  Dressing $16.00
Prawns Prawns, Garlic & Parsley $16.00
Seasoned Cheese Feta, Boconcinni, Parmesan & Mozzarella $16.00
Pelican Napoli, Fish, Calamari, Prawns & Garlic $18.00
Potato & Prosciutto Potato, Rosemary, Cooked Prosciutto $16.00

All $15.00 Flames House Pizza Menu All $15.00

Flames Pizza Chilli, Salami, Mushroom, Pepperoni & Capsicum

Napolitano Olives & Anchovies

Crown Street Roasted Eggplant & Capsicum, Parmesan & Garlic

Mafia Salami, Mushroom, Chilli, Anchovies & Olives

Crossroads Ham, Mushrooms, Anchovies & Olives

The Veggie Daily House Vegetables, Option Pineapple & Olives

Keira Combination of Meats &  Veggies, Option Pineapple & Olives

King Street Spinach, Parmesan, Garlic & Bocconcinni

London Salami, Artichoke, Marinated Eggplant, Pesto & Garlic

Open Hearth Pesto, Artichoke, Marinated Eggplant & Salami

Polo Chicken & Mushrooms

Add the following to create your own Pizza!

Prawns $ 4.00 Chicken: $3.00 Seafood: $5.00

Traditional Toppings $1.00 each:

Cabanossi, Pepperoni, Salami, Mushroom, Ham, Onion, Bacon,

Capsicum, Pineapple, Egg, Pesto.

Speciality Toppings $1.60 each

Sliced Tomato & Basil, Roasted Capsicum, Roasted Eggplant,

Prosciutto, Red Onions, Marinated Eggplants, Pesto,

Boconcinni, Feta, Parmesan, Artichokes or Potato.

Kids Menu All $7.00

Served with a Plate of Salad or Veggies

Traditional Fish & Chips Served with Lemon & Sea Salt

Healthy Home Crumbed Chicken Strips & Chips

Pasta with Napoli or Bolognese Sauce

Flames Sides Dishes $5.00

House Salad Ripped Green Lettuce, Tomato, Cucumber & House Dressing

Bruschetta Plain Baked Pizza Dough, Garlic, Chilli, Oregano & Olive Oil

Bowl of Beer Battered Chips with Sauce of your choice!

Garlic Bread

Flames Fresh Salads $8.00

Rocket Salad Fresh Rocket Topped with Parmesan & House Dressing

Greek Salad Lettuce, Capsicum, Cucumber, Olives, Feta, Dressing

Antipasto Combination of Deli Meats, Cheeses & Vegetables

Mixed Salad

Antipasto Plates Start @ $8.00 Per Plate

Mixture of Prosciutto, Artichoke, Roasted Capsicum, Marinated Eggplant,

Roasted Eggplant, Olives, Salami, Feta cheese, Boconcinni & Anchovies.

Flames Mains Menu

Fish N Chips Battered Fish of the Day, Chips & Salad $14.00

Chicken Schnitzel Burger With Lettuce & Mayo $9.00

Chicken Combo Chicken Schnitzel & Linguini Bolognese $16.00

Following Served with Mash & Veggies or Salad & Chips

Veal Pizziola Napoli, Capers & Olives $16.00

Veal Al Funghi Cream, Wine & Mushroom $16.00

Chicken Parmagiana Oven Baked $16.00

Napoli, Cheese with Ham or Eggplant

Chicken Schnitzel Meal Served with Lemon $15.00

Eye Fillet Pepper, Diane, Mushroom or Gravy $17.00

T-Bone Steak Add $1.00 for Sauce $16.00

Linguini Napoli Napolitana Sauce $9.00

Linguini Bolognese Traditional Bolognese $10.00

Linguini Bosciola Bacon, Mushrooms & Cream $11.00

Meat Lasagne with Salad $10.00

Monday - Saturday: 7.00am – 1.00am      Sunday: 10 am – 10 pm   Follow us on Twitter!  Become a fan of our Facebook page!  53-57 King Street Warrawong NSW 2502 Corner of King & Cowper Streets     Click on logo to view map!  Flames Bistro & Pizza Bar Bookings 02 4276 2258 to place your order, make a reservation or function enquiry. Flames Bistro bistro@openhearthhotel.com.au

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The Westfield Cooking Show will teach you how to pick and cook the best seasonal and fresh produce from our great range of fresh food retailers. Professional chefs will demonstrate quick and tasty meals with recipe cards available so you can try the dishes at home!
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Little Hong Kong

$3 Meal Deal

Copper Chimney

Meal Deal

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In my search for Gluten Free flour, sugar substitutes and coconut oil for my biscotti and canneloni recipes I have visited both Woolworths in Warilla, Coles in Warrawong and some delicatessens. Sadly it is very difficult to source Millet, Quinoa and buckwheat flour in the larger supermarkets. What's worse is that there is no longer a health food store at Westfield Warrawong so I have returned home with Xanthum gum from Coles, Polenta flour from an Italian deli in Warrawong, and some sore feet!

When I got home I decided to look online and source all my ingredients in the one place. I've had some success locating my supplies and learned some things along the way, including how to make my own nut meals and the health benefits of Coconut flour. I am curious to learn how the texture of baked goods will be affected by the addition of coconut flour and coconut oil. One site which produces its products in Philippines but based in Australia is NUI.

"Supplying Australia and New Zealand with 100% Certified Organic Virgin coconut oil, coconut flour, 100% Pure organic black chocolate, coca nibs, Nui Maple Biscuit Mix, Nui Coconut Pancake Mix."

100% Pure Organic Coconut Flour

organic & natural

Coconut flour is made from ground coconut meat and is an excellent high-fibre alternative to wheat. It has the highest fibre content of any flour. Having a very low concentration of digestible carbohydrates makes it an excellent choice for those who must restrict their carbohydrate intake.

Coconut flour can be used to make breads, cakes, pies, and other baked goods. Use 15-25% in place of other flours in standard recipes.

• gluten-free
• wheat-free
• soy-free
• contains no fillers
• low-carb
• high-fibre
• product of the Philippines
• Ingredients: Organic Coconut Flour

100% Pure Organic Coconut Flour	Size	Price
100% Pure Organic Coconut Flour	1kg	$15.95 +

100% Pure Organic Coconut Flour

500g

$8.95

http://www.nuicoconut.com/australia/nui_products_AUS/nui_food_range.htm#OrganicCoconutFlour

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I've been reading about the benefits of Coconut Oil since learning of the dietary requirements of some young friends who cannot process animal fats in a normal fashion. NUI offers a 100% Certified Organic Virgin Coconut Oil in bulk or smaller packs which may prove to be cost effective over time.

100% Certified Organic Virgin Coconut Food Oil

Coconut oil is the most versatile dietary oil on earth.

Our virgin oil is:

• fairly traded
• certified organic
• contains no hydrogenated oils
• no trans fatty acids
• is not refined
• is not bleached
• is not deodorized
• no GM ingredients

100% Vegetarian. Ideal for cooking, baking, frying or spreading. Delicious enough to eat straight from a spoon. A smooth, creamy, all purpose oil.

100% certified organic virgin coconut food oil	SIze	Price
Nui 100% certified organic virgin coconut food oil	440ml	$17.00 + P&H

Nui 100% certified organic virgin coconut food oil

1 litre

$32.00 + P&H

Nui 100% certified organic virgin coconut food oil SPECIAL PRICE

10 litre

$225.00 + P&H

Nui 100% certified organic virgin coconut food oil SPECIAL PRICE

20 litre

$400.00

+ P&H

Other products from NUI include:

• Nui Coconut Pancake Mix
• Nui Maple Biscuit Mix
  
• Nui 80% Raw Dark Chocolate - with Nibs
• Nui 70%Raw Dark Chocolate
• Nui Raw Cocoa Beans
• Nui Raw Cocoa Nibs
• Nui Certified Organic Choc Coconut Spread
• Nui Raw Cacao Butter
• Nui Raw Cacao Powder

Other brands of Coconut Oil and Flour include:

Tropical traditions
http://www.tropicaltraditions.com.au

Kokonut Pacific Niulife virgin coconut oil
http://www.kokonutpacific.com.au/OilSales/OilIndex.html
http://www.kokonutpacific.com.au/OilSales/Shopping/Cart1.php

And a great overview to nut meals
http://www.foodsubs.com/Nutmeals.html

I also found a great organic food store called 'Doorstep Organics' which delivers to Sydney and Wollongong. Thankfully they stock Millet flour around $8/kilo and Buckwheat flour around $6 per kilo and Quinoa at a staggering $14/kilo. I am sure to put in a large order next week and in the meantime ring around some local delis and ask them to order in more gluten free flour as I am certain I am not the only one finding it difficult to source gluten free flours and coconut oil in bulk quantities.

I may take a trip down to the lovely Shellharbour Village to Green Poppy. I had a vague memory of them stocking gluten free flours and after some googling I've found their website and reviews and it seems I'm in luck! I've just emailed them asking what gluten-free products and sugar-alternatives they stock and hope to finally source some agave syrup for one of my biscotti batches.

My young friend Siobhan is on a cancer-fighting diet which restricts most types of sugar and I want her gluten-free and sugar-free biscotti to taste the best they can. I am hoping to have a taste test this weekend and bring a smile to her sweet little face. Her Dad Michael has been a fountain of information and due to her restricted diet I have been learning a lot about suitable sugar alternatives, oils and flours. It has been a challenge learning to bake with buckwheat on a very short list of flours which are suitable. The last time we baked I made a cake out of buckwheat pancake mix and some pears for sweetness. It wasn't the most appetising cake but she loved it anyway and I'm hoping that with the addition of coconut flour to that list since they will not only be healthy but taste great. All the recipes I have been reading state that buckwheat flour should only make up half of the flour in a recipe. I can only imagine that the coconut oil and coconut flour would make them taste extra delicious. I guess the proof is in the tasting.

I'll keep you updated on my gluten free baking progress. Wish me luck!

Vanessa



On a sidenote, I did hear some heartening news that the House of Hope Food Barn at Warrawong stocks Gluten Free Flour and Bread. I hope to visit next week and will share what I learn. There is talk of a Food Barn opening in Warilla in the future, something that I am sure will be well-received with free bread, fruit and vegetables for low income earners, pensioners and students. They also have boxes of food for $30 including meat and groceries. Please print out the flyer and spread the news.

If you know of any sources of gluten free flour either in the Illawarra or Online please leave a comment on this blog post and I will add it to the directory with a link to your profile or comment link.

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