A selection of items “on special” this week in Coles and Woolworths that may be of interest to keto followers. Many are processed so not really suitable for “clean keto”. Victorian data, some may not be available interstate. Consider house brands may be cheaper than ‘specials’
Alcohol (except no carb beer) excluded. Drink prices exclude recycling deposits. Fruit & Veg probably vary by state, so excluded.
If you are doing an online order, I suggest you also look at the stores' ONLINE ONLY specials as I don't always include all of these, many are multibuys.
‘Locked prices’ might now be considered specials as unlocked prices have increased, but same every week til April so not included as ‘specials’.

COLES

Cole List function still stuffed

• Aeroplane - Mousse Lite Chocolate 53g $1.75
• Avalanche - Chocolate and coffee sachets 10 pack $4.40 higher carbs
• Avalanche - Drinking chocolate 200g can $3.80,
• Berries, frozen - Coles varieties 500g 2 for $11
• Bread/Wraps - Simson's Pantry Low Carb Keto Mini's 6 Pack 156g $5.50, Low Carb Keto 5 pack 200g
• Cakes - Noshu 45g donuts $2.80 in cake fridge
• Cakes - Noshu 95% Sugar Free Iced Cakes 180g $6.50 higher carbs
• Cheese - Always cheddar cheese block or slices on special
• Cheese - Babybel 10 pack $8.40
• Cheese - Coles double cream brie or camembert 200g 3 for $13
• Cheese - Coles Finest European Truffle Goats $30kg half price from deli
• Cheese - Jarlsberg Regular Cheese Sliced/Shaved $25kg from deli
• Cheese - South Cape flavoured Cream Cheese 80g 3 for $12
• Cheese - Tasmanian Heritage Camembert Oval 125g $5
• Chocolate - Slim Secrets love bites 35g $2
• Chocolate - Well Naturally 45g $2
• Crackers - Olinas Simply Seed Cracker Original 80g $3.15
• Cream - Meander Valley double 200g $3.80
• Curry paste - The Spice Tailor Malabar 125g $1.90 half price 9.4g/100
• Dips - Always something on special - all brands have high and low carbs
• Dips - Yumis $3.30, Chris Heritage $6.50, Red Rock Deli 2 for $8
• Drinks - Cottees diet cordial 1l $4.50
• Drinks - Lipton iced tea 1.5l 2 for $6.50 diet peach or lemon
• Drinks - Mt Franklin flavoured no sweetener 1.25l $1.35, 10 cans $8.75
• Drinks - Nexba Kombucha 1l $4.95
• Drinks - Ocean Spray no sugar cranberry 1.5L $4.85 very low carb
• Drinks - Pepsi max 12x450ml bottles $9
• Drinks - Powerade zero 600ml $2.30
• Drinks - RedBull 8x250ml cans $13.20
• Drinks - Coca Cola no sugar, or zero sprite 1.25L $1.70, 10 cans $8.75
• Fish - &J The Finest Frozen South Atlantic Flathead Fillets 500g $7.50
• Fish - Fresh Tasmanian salmon skin on $29kg. Thawed barramundi $17kg from delhi
• Fish - John West tuna 95g $1.35, Wild caught sardines 110g $2.40
• Fish - Sirena Tuna 185g $3.60 look for La Vita
• Mayonnaise - Kewpie 300g $4.30
• Mayonnaise - S$W whole egg 440g $5.50
• Meat - Beef topside roast $16kg
• Meat - Coles bacon wrapped chicken parcels with pumpkin feta spinach stuffing 600g $11
• Meat - Pork Shoulder roast boneless $8kg
• Meat - Pork spare ribs $16kg
• Meat - Primo rindless shortcut cut bacon 1kg pkt $10
• Meat - Boneless lamb shoulder Greek style $20kg
• Milk, almond - Pure Harvest Organic UHT $2.50, Inside Out fridge $3
• Oil, EV olive - La Espanola 1L $10.
• Olives - Always Fresh various varieties jars 220g - 700g $4.80
• Olives - Fehlbeergs Martini Flavoured Green Olives 230g $2.30
• Olives - Leabrook Farms Kalamata Olives 275g $4.05
• Peanut butter - Sanitarium natural 375 $3.50, Bega no added sugar $4.40
• Protein powder - Amazonia Isolate Flavoured Raw Protein Powder 390g $25.20
• Protein powder - Coles Perform favoured Whey Protein Powder 35g 2 for $4
• Protein powder - Dose & Co. Collagen flavoured 420g $32.20
• Protein powder - Vital Strength Whey Low Carb High Protein Chocolate Powder 720g $41.50
• Sauce - Nandos Peri Peri 250g $5
• Sauce, curry - Spice Tailor kits 250g $3.10 half price check carbs some high some low
• Sauce, pasta - Mutti 400g $3
• Sauerkraut - Marco Polo Sauerkraut Pickle 900g $3.25 jar
• Sauerkraut - Wicked Kimchi 460g jar $3.80
• Sauerkraut -Keep It Cleaner Fermented Vegetables Kimchi 400g $10.80
• Snacks - Providore prosciutto & cheese roll ups 85g 2 for $10
• Snacks, sweet - Noshu Low carb Indulgence or Nut bars $6.90 muesli aisle
• Sweetener - Natvia E&S granules 300g $5.40, Gold 250g $5.95, Sugarless brand 350g $6.60
• Sweetener - Truvia Natural E&S Granules Tub 270g $5
• Sweetener - Whole Earth E&MF 200g $6.80
• Syrup - Natvia chocolate or caramel topping 250ml $4.50
• Veggie rices - Birtds Eye frozen veggie rices 500g $4.40
• Yoghurt - Danone Yopro Perform plain or flavoured 20g protein 700g $6.50
• Yoghurt mix - Easiyo Greek Style Unsweetened 170g $2.35 half price
• Yoghurt, coconut - Cocobella 500g $4.50,
• Yoghurt, flavoured - Chobani Fit 170g $2.15
• Yoghurt, plain - Jalna Greek 1kg $6.60, Chobani Greek whole milk 907g $6.80

WOOLWORTHS

• Aeroplane - Jelly Lite $2
• Avalanche - Sugar free drinking chocolate 200g can $4, 10 pack latte varieties $4.40 higher carbs
• Butter - President 200g $3,50 (French)
• Cheese - Always cheddar cheese block or slices on special
• Cheese - Bega Original Cream Cheese Block 225g $3, Spreadable $4
• Cheese - Melbourne Cheese co fetta garlic herbs 250g $7.50
• Cheese - Meredith Dairy goats 80g 2 for $8, 320g jar $11.50, 550g $18
• Cheese - Meredith Dairy Goats Cheese 80-100g, Unicorn Brie or Camembert 125g 2 for $8
• Cheese - Mil lel shredded parmesans 170g $6.20
• Cheese - President Brie french 200g 2 for $10, Unicorn Brie 125g 2 for $8g
• Cheese - South Cape Gouda or Havarti 180g $4.80, Flavoured cream 200g $5.10
• Cheese - Tasmanian Heritage Brie or Camembert 250g $7.45 half price
• Cheese - Tidbit Vintage Manchego 12 Months 150g $4 half price
• Chocolate - Freys Supreme 91% may still be available “on clearance”
• Chocolate - Vitawerx milk coconut 35g $2.50 not all stores
• Chocolate - Well Naturally 90g $3.50, 45g $1.42 half price
• Crackers - Olina’s Seeded Snackers 140g $2.50 half price but higher carbs than regular ones, Pepita or Sunflower 100g $4.40
• Cream - SSM Coconut cream UHT 200ml $1.60, Mr Chen's Thai Coconut Gluten Free 400ml 2 for $4
• Dips - Always something on special - all brands have high and low carbs
• Dips - Chris 2 for$7 (eg taramosalata) Chris Heritage $7.50,, Obela 2 for $8
• Drinks - Suntory Boss long back 4 cans $9.40
• Drinks - Buderim sugar free cordials $4
• Drinks - Coca Cola no sugar 24 cans $20
• Drinks - Kirks 1.25L $1.40
• Drinks - Lipton iced tea 1.5L 2 for $6.50 peach or lemon no sugar
• Drinks - Lo Bros Kombucha 330ml $3
• Drinks - Nexba Kombuxha 64 pack $6.90
• Drinks - Ocean Spray low Sugar cranberry or blueberry 1.5L $4.90 low carb as 5% fruit juice
• Drinks - Oxyshred Ultra Energy Zero Can 355ml $4.20 multipack may be cheaper
• Drinks - Red Bull Energy Drink 8 x 250ml $13.70
• Drinks - V Energy 4 pack $7.40
• Drinks, no sweetener - Mt Franklins 10 cans 2 for $18, Schweppes %8
• Fish - Brunswick sardines in O oil or kippers $1.65
• Fish - Greenseas tuna 95g $1.10
• Fish - Imported Smoked Cod Fillets $12kg from deli (my fave, bright orange)
• Fish - Just Caught whiting fillets $11.50kg frozen
• Fish - Ocean Chef Atlantic Salmon Portions 1 kg $23.50
• Fish - Ocean Chef King Snapper Portions 1 kg – Skin On $26 8 pieces frozen
• Fish - Paramount pink 415g can $7.50
• Fish - Sirena 200g jar in EV olive oil $6
• Fish - Thawed Seafood Marinara Mix $14kg
• Flour - Mckenzie coconut 330g $2.80
• Flour - WW 665g almond meal $15.79kg price drop
• Granola - Blue Frog Keto 300g $12, Carmans Grain free $13
• Ice cream - FroPro singles 3 pack $8 maltitol in coating
• Mayonnaise - Hellman Real Squeez 499g $5.50
• Meat - Macro Free Range Australian Chicken Drumsticks Bulk Tray $5.50kg
• Meat - Australian Lamb Mid Loin Chops $22kg
• Meat - Australian Pork Leg Roast Boneless $8kg
• Meat - Bertocci Gold thin crispy middle bacon 400g $8
• Meat - Chicken Mince 500g $5.50, Thighs $6.50m Wings $6,50, Drumsticks $4.50
• Meat - D’Orsogna Tasty Sticks $25kg From the Deli, 400g pkt $9.75
• Meat - Lamb Mid Loin Chops $22kg
• Meat - Luv a duck confit legs 500g $10.50
• Meat - Middle Bacon Rashers $13kg From the Deli,
• Meat - Primo sliced eas or salami 80-100g 2 for $6.30
• Meat - Primo Cabanossi 375g $6.70
• Meat - Woolworths Beef, Pork or Chicken Sausage 600g 2 for$12 check ingredients
• Meat - Woolworths Lamb Leg Steak 540g $14
• Milk, almond - Sanitarium So Good fridge $3.30, UHT $2 almond/coconut
• Nuts - McKenzies raw pecans 120g $4
• Oil - CocoEarth Juggernaut MCT 500ml $16
• Oil, EV olive - Cobram Estate Extra Virgin Olive Oil 3 Litre $39, Squeaky Gate 750ml $11.50, Monini 1L $11
• Olives - Always Fresh mixed olives 220g $4
• Olives - Woollies brand has very cheap black sliced 430g $2
• Peanut butter - Mayver’s Peanut Butter 375g $4.60, Fix & Fogg Everything $5.70, Skippy USA no sugar 454g $2.75 half price
• Protein bars/cookies -
• Protein water - Bodiez protein water 500ml $3.85
• Sauce - Heinz Ketchup 50% less sugar 5 00g $4
• Sauce - Mutti tomato paste tube concentrate 130g $1.50
• Sauce - Pataks simmer sauces 450g $4 check carbs
• Sauce - Tabasco 50ml $4
• Sauce, pasta - Val Verde passata 700g $2.50
• Seeds - Lucky Sunflower kernels 200g $1.79
• Snacks - Gold Medal Pork crackle 50g $2.20
• Snacks - Tasmanian pate twin pack $5, triple $5.10
• Snacks, sweet - Nexba liquid brekkie 3 pack $4.70
• Soup - Hart & Soul Pho with Konjac noodles 100g mug size $1.50, 400g $3.50
• Sweetener - Whole Earth E&MF brown, icing 200g $4.45 half price
• Tea - Twinings 10 pack varieties $2
• Yoghurt, flavoured - YoPRO Perform 20g Protein Pot 175g $1.65 half price
• Yoghurt, plain - Cocobella 500g $4.50, 900g $8.50, Tamar Valley 1kg $6
• Yoghurt, plain Jalna biodynamic whole milk 1kg $7

Bubble and Squeak Cakes
makes 16 cakes
Ingredients
1/2 green cabbage - (half of one 2-lb cabbage), thinly sliced (or use one 14-16 oz bag of coleslaw mix)
1 onion - roughly chopped
4 tablespoons olive oil - divided
2 teaspoon salt - divided, or more or less to taste
1/4 cup parsley leaves - finely diced
3 cups leftover mashed potatoes
1 cup flour - plus extra for dredging
2 eggs
black pepper - to taste
Optional for serving: fried egg, or a dollop of sour cream or plain Greek yogurt
Instructions

1. In a large skillet, heat 1 tablespoon of olive oil and add the chopped onion. Saute for 2-3 minutes, or until the onion starts to soften and turn golden brown. sauteed onion for bubble and squeak
   
2. Add the sliced cabbage, 1 teaspoon salt, and diced parsley. Cover with a lid and saute for 10-15 minutes over medium heat, stirring occasionally. sauteed cabbage for bubble and squeak
   
3. Combine all the ingredients in a large bowl - sauteed cabbage, mashed potato, eggs, 1 cup flour, the remaining teaspoon salt, and pepper.
   
4. Mix the ingredients. Add more flour if the mixture is not a thick paste (see notes). Use an ice cream scoop to scoop out about 1/4 cup of the potato cabbage mixture. forming bubble and squeak patties
   
5. Place the scoop of potato cabbage mixture on a plate with flour for dredging. Roll the mixture around in the flour, then press down gently to form a patty. forming bubble and squeak patties
   
6. Heat 1 tablespoon of olive oil in a large skillet. Carefully place the bubble and squeak patties on the hot oiled skillet and cook for 3-4 minutes over medium heat, or until golden brown. Flip carefully and cook on the other side for 3-4 minutes.
   
7. Repeat step 6 until all the bubble and squeak cakes are cooked.
   

Serve warm with a fried egg and a dollop of sour cream or plain Greek yogurt.
bubble and squeak cakes on a plate with a fried egg
Notes
The potato and cabbage mixture should be the consistency of paste.
It should be able to be formed into a soft patty without falling apart.
If your patties are falling apart, stir in more flour. Try not to overdo it on the flour or the bubble and squeak cakes will be tough
You can use the same skillet for cooking the cabbage and frying the bubble and squeak cakes. Just wipe it down with a paper towel after the cabbage
Other additions to try:
Shredded cheese (cheddar, Parmesan, etc)
More fresh herbs (parsley, tarragon, scallions, chives)
Crumbled bacon (cook it first, then saute the onion and cabbage in bacon grease)
Diced ham