B00CU1W244_EBOK

the CSIRO 

total wellbeing diet 

recipes on a budget 

The Commonwealth Scientific and Industrial 

Research Organisation (CSIRO), Australia’s 

national science agency, has been dedicated 

to the practical application of knowledge and 

science for society and industry since 1928. 

Today the CSIRO ranks in the top one per 

cent of world scientific institutions in twelve 

out of twenty-two research fields. CSIRO 

Animal, Food and Health Sciences conducts 

research into human health, including disease 

prevention, diagnosis and innovative treatment. 

Professor Manny Noakes is the Research 

Program Leader for CSIRO Animal, Food 

and Health Sciences. With her team, she 

conducts research that provides scientific

the CSIRO 



The Commonwealth Scientific and Industrial 

Research Organisation (CSIRO), Australia’s 

national science agency, has been dedicated 

to the practical application of knowledge and 

science for society and industry since 1928. 

Today the CSIRO ranks in the top one per 

cent of world scientific institutions in twelve 

out of twenty-two research fields. CSIRO 

Animal, Food and Health Sciences conducts 

research into human health, including disease 

prevention, diagnosis and innovative treatment. 

Professor Manny Noakes is the Research 

Program Leader for CSIRO Animal, Food 

and Health Sciences. With her team, she 

conducts research that provides scientific

the CSIRO 



Introduction by Dr Manny Noakes

ny Noakes Photography by Cath Muscat

y Noakes Photography by Cath Muscat

contents

1 introduction 

2 the CSIRO total wellbeing diet basic plan 

4 sample weekly meal plan 

6 stocking your kitchen on a budget 

8 growing your own herbs 

11 breakfast, 

brunch & snacks 

35 lunch 

59 beef, lamb & pork 

87 chicken & fish 

113 slow-cooker recipes 

123 using leftovers 

141 vegetables, 

salads & soups 

171 sweet things

1 introduction 

2 the CSIRO total wellbeing diet basic plan 

4 sample weekly meal plan 

6 stocking your kitchen on a budget 

8 growing your own herbs 

11 breakfast, 

brunch & snacks 

35 lunch 

59 beef, lamb & pork 

87 chicken & fish 

113 slow-cooker recipes 

123 using leftovers 

141 vegetables, 

salads & soups 

171 sweet things

introduction 

These days, watching what we spend on food 

has become a necessity for many of us. Here 

at CSIRO, we know that it can sometimes be 

difficult to stick to a budget while eating for good 

health, so this new recipe book helps you to do 

both. Packed full of ideas and tips, it’s devoted 

to those of us who want to economise on food 

without compromising on flavour or nutrition. 

The Total Wellbeing Diet includes ingredients 

from all food groups, so there’s no need to miss 

out on anything, and the recipes are designed 

to use everyday items in your pantry. We begin 

with some clever ideas for recreating healthy, 

low-cost versions of those delicious cafe-style 

breakfasts and brunches. There’s a section on 

vegetables, salads and soups that will ensure you 

get your five serves a day, and there are sweet 

treats too: delicious puddings, muffins and fruit 

dishes that draw on the dairy, fruit and grain 

food groups. When it comes to buying fruit and 

vegetables, remember that what’s in season will 

always be cheaper – and it will taste better too. 

We’ve included a chapter devoted to slow-cooked 

recipes. Slow cooking is perfect for transforming 

budget cuts of meat into hearty meals without 

affecting any of the essential minerals they

So often we use salt as the main way to flavour 

our meals, yet too much salt can increase blood 

pressure and cause deterioration of our blood 

vessel walls. Using herbs and spices to enhance 

flavour is a much healthier option, and there are 

plenty of ideas on how to do this here. Spices 

are cheap to buy, can be stored over a relatively 

long period and a little bit goes a long way. 

Simple guidelines on growing your own herbs 

will bring out your inner gardener, and the fruits 

of your labour can be used in myriad ways. As the 

cost of buying fresh herbs can really add up, this 

is a perfect way to have a ready supply. Talking 

about adding flavour, check out the Basics 

section, too, which includes recipes for delicious 

dips, pastes, dressings and spice mixes that 

are inexpensive to make but really add pizazz 

to your cooking. 

Minimising food waste is good for your budget 

(and good for the planet as well), so with this 

in mind we’ve included a section on how to use 

leftovers to make substantial meals. With a bit 

of forward planning, this will save you time and 

money in the long run, and you’ll be amazed 

at the delicious meals you can create second 

time around.

the CSIRO total wellbeing diet 

basic plan 

Your daily food allowance 

LEAN PROTEIN FOODS 

– 2 units a day for dinner 

1 unit is equal to 100 g raw weight of protein food, 

including red meat, chicken or fish (without bones). 

Eat red meat 3 times a week for dinner. Eat fish at least 

twice a week for dinner. 

– up to 1 unit a day for lunch 

Eat up to 100 g (raw weight) of any lean protein 

source (tinned or fresh fish or seafood, chicken, turkey, red 

meat or 2 eggs) each day for lunch. Eat red meat 

up to once a week for lunch. 

WHOLEGRAIN BREAD 

– 2 units a day

diet 

HIGH-FIBRE CEREAL 

– 1 unit a day 

1 unit is equal to: 

• 40 g any high-fibre breakfast cereal 

(e.g. Sultana Bran, Fibre Plus) 

• 1 Weet-Bix plus ½ cup (35 g) All-Bran 

• 40 g rolled oats 

• 1 slice wholegrain toast 

DAIRY 

– 3 units a day 


• 250 ml reduced-fat milk 

• 200 g reduced-fat or diet yoghurt

HIGH-FIBRE CEREAL 

1 unit a day 


• 40 g any high-fibre breakfast cereal 

(e.g. Sultana Bran, Fibre Plus) 

• 1 Weet-Bix plus ½ cup (35 g) All-Bran 

• 40 g rolled oats 

• 1 slice wholegrain toast 

DAIRY 

3 units a day 


• 250 ml reduced-fat milk 

• 200 g reduced-fat or diet yoghurt

1 unit is equal to 1 teaspoon any liquid oil 

such as canola, olive or sunflower oil. 3 units oil 

is equal to: 

• 3 teaspoons soft (trans-fat-free) margarine 

• 6 teaspoons light margarine 

• 3 teaspoons curry paste in canola oil 

VEGETABLES 

– at least 2½ units a day from free list 

1 unit is equal to 1 cup (80–150 g) cooked 

vegetables. See free list (right) for vegetables 

you can eat. We recommend ½ unit salad and 

2 cups (160–300 g) cooked vegetables each day. 

FATS AND OILS 

– 3 units added oils or fats a day

THE FREE LIST: ANYTIME FOODS 

The vegetables below contain minimal kilojoules, 

so eat them freely with your meals. 

Artichokes, asparagus, bamboo shoots, bean 

sprouts, beetroot, bok choy, broccoli, broccolini, 

brussels sprouts, cabbage, capsicum, carrots, 

cauliflower, celeriac, celery, chilli, Chinese broccoli, 

chives, choko, choy sum, corn, cucumber, eggplant, 

fennel, fresh herbs, green beans, kohlrabi, leeks, 

lettuce, marrow, mushrooms, onion, parsnips, 

peas, pumpkin, radishes, rhubarb, rocket, 

silverbeet, snowpeas, spinach, swedes, tomatoes, 

turnip, zucchini. 

READING THE RECIPES IN THIS BOOK

sample weekly meal plan 

MONDAY 

BREAKFAST 

Breakfast smoothies (pg 12) 

½ unit cereal 

1 unit dairy 

1 unit fruit 

LUNCH 

Tuna salad cups 

with paprika crisps (pg 42) 

plus 200 g reduced-fat or diet 

yoghurt OR 200 g reduced-fat 

custard 

1 unit protein 

1 unit bread 

1 unit dairy 

2 units vegetables 

1 unit fats 

DINNER 

Middle Eastern shepherd’s pie 

with pumpkin and green beans 

(pg 71) plus 1 x 40 g multigrain 

roll and 5 g monounsaturatedfat 

margarine 

Supper: 1 small skim latte plus 

4 strawberries

(pg 12) 


1 unit dairy 

1 unit fruit 

ed-fat or diet 

g reduced-fat 


1 unit bread 

1 unit dairy 

nits vegetables 

1 unit fats 

shepherd’s pie 

nd green beans 

0 g multigrain 

ounsaturatedkim 

latte plus 

TUESDAY 

Pear, strawberry and kiwifruit 

bircher muesli (pg 14) topped 

with a sprinkle of slivered 

almonds 

1 unit cereal 

½ unit dairy 

½ unit fruit 

1 unit fats 

Ginger-steamed tofu with 

stir-fried vegetables (pg 52) 

served with 50 g cooked 

basmati 

rice, plus 200 g reduced-fat 

or diet yoghurt 


1 unit bread 

1 unit dairy 


1 unit fats 

Indian-spiced roast chicken 

with warm carrot and radish 

salad (pg 102) 

Supper: Spiced ricotta 

fruit toast (pg 16) 

WEDNESDAY 

200 g reduced-fat or diet 

yoghurt, topped with 20 g 

high-fibre cereal, 1 grated apple, 

20 g crushed nuts and sprinkled 

with cinnamon (optional) 


1 unit dairy 

1 unit fruit 

1 unit fats 

Indian-spiced chicken 

wrap (pg 139) plus 150 ml 

unsweetened fruit juice 

and 150 g diet dairy dessert 


1 unit bread 

1 unit dairy 

1 unit fruit 

1½ units vegetables 

Chicken baked in a bread 

crust with lentil salad (pg 110) 

plus 50 g reduced-fat feta and 

10 g avocado (sliced and tossed 

through the salad)

TUESDAY 




almonds 

1 unit cereal 

½ unit dairy 

½ unit fruit 

1 unit fats 

Ginger-steamed tofu with 

stir-fried vegetables (pg 52) 

served with 50 g cooked 

basmati 

rice, plus 200 g reduced-fat 

or diet yoghurt 


1 unit bread 

1 unit dairy 


1 unit fats 



salad (pg 102) 

Supper: Spiced ricotta 

fruit toast (pg 16) 

WEDNESDAY 



high-fibre cereal, 1 grated apple, 

20 g crushed nuts and sprinkled 

with cinnamon (optional) 


1 unit dairy 

1 unit fruit 

1 unit fats 

Indian-spiced chicken 

wrap (pg 139) plus 150 ml 

unsweetened fruit juice 

and 150 g diet dairy dessert 


1 unit bread 

1 unit dairy 

1 unit fruit 


Chicken baked in a bread 

crust with lentil salad (pg 110) 

plus 50 g reduced-fat feta and 

10 g avocado (sliced and tossed 

through the salad)

THURSDAY 




almonds 

FRIDAY 



high-fibre cereal, a thinly sliced 

banana and a drizzle of honey 

1 unit cereal 

½ unit dairy 

½ unit fruit 

1 unit fats 

Deluxe chicken sandwich 

(pg 137) plus 1 piece of fresh 

fruit OR 150 g fresh fruit salad 


2 units bread 

1 unit fruit 

1 unit vegetables 

1 unit fats 

1 unit cereal 

1 unit dairy 

1 unit fruit 

100 g tinned tuna or salmon, 

1 cup (40 g) mixed greens, 

½ grated carrot and 50 g grated 

reduced-fat cheese topped 

with 1 serve of Garlic Yoghurt 

Dressing (pg 207) wrapped in 

1 piece of wholemeal pita 


1 unit bread 

1 unit dairy 


1 unit fats 

Simple Thai green fish curry 

(pg 90) served with a tossed 

green salad plus 1 serve Pickled 

Vegetables (pg 201) and 25 g 

reduced-fat cheddar cheese 

Supper: Eton mess with 

passionfruit and mango (pg 

188) 

Oregano and lemon chicken 

with Greek salad (pg 121) 

served with Braised red 

cabbage with honey and 

mustard (pg 150) 

Supper: 1 frozen yoghurt pop 

(pg 176)

SATURDAY 

200 g reduced-fat or diet vanilla 

yoghurt topped with 40 g highfibre 

cereal and 150 g mixed 

berries 

SUNDAY 

Brunch: Soft-boiled eggs with 

cheesy soldiers and baked 

mushrooms (pg 20) plus 1 cup 

(250 ml) skim milk or 200 g 

reduced-fat or diet yoghurt 

unit cereal 

unit dairy 

1 unit fruit 

nit protein 

unit bread 

unit dairy 

vegetables 

1 unit fats 

1 unit bread 

1 unit dairy 

1 unit fruit 

Creamy chicken and 

mushroom 

soup with rocket pesto (pg 

40) sprinkled with 15 g grated 

parmesan plus 4 rye Cruskits 

topped with ½ a thinly sliced 

tomato or cucumber and 

cracked pepper 


1½ units bread 

½ unit dairy 


1½ units fats 

Thai-style san choi bao (pg 92) 

Supper: Apple and watermelon 

jelly with lemon-lime granita 

(pg 187) topped with 150 g 

reduced-fat or diet vanilla 

yoghurt 


1 unit bread 

2 units dairy 


½ unit fats 

Roast beef with beetroot, 

onions and chimichurri 

salsa (pg 74) plus 150 ml 

unsweetened fruit juice and 

1 medium baked potato 

Supper: Spiced pear and date 

strudel (pg 178) topped with 2 

tablespoons reduced-fat custard

stocking your kitchen on a budget 

IN THE FRIDGE OR FREEZER 

• budget cuts of meat, such as beef 

shin, chuck steak, gravy beef, 

lamb or pork shoulder, lamb 

shanks and chicken thighs 

• cheeses, such as reduced-fat 

cheddar, reduced-fat feta 

and reduced-fat ricotta 

• eggs 

• filo pastry 

• fresh fruit and vegetables, 

particularly those in season 

• fresh herbs (or grow your own) 

• frozen vegetables, such as broad 

beans and peas 

• light margarine 

• minced beef, chicken or pork 

• poultry 

• reduced-fat cottage cheese 

IN THE PANTRY 

• baking powder 

• breadcrumbs 

• breads, such as wholemeal 

sourdough, tortillas and wraps 

• Chinese Shaohsing rice wine 

• cornflour 

• crispbread 

• dried fruit, such as apples, apricots, 

cranberries and sultanas 

• dried herbs 

• dried pasta, such as penne, 

spaghetti and lasagne sheets; 

try wholegrain varieties 

• dried yeast 

• flour, such as wholemeal and white 

plain flours 

• grains, such as polenta, couscous 

and pearl barley 

• honey 

• noodles, such as rice or egg 

noodles 

• oils, such as cooking oil spray, extra 

virgin olive oil, sesame oil and 

vegetable oil 

• peppercorns 

• reduced-fat coconut-flavoured 

evaporated milk or reduced-fat 

coconut milk 

• rice, preferably basmati and 

brown rice 

• rolled oats 

• salt-reduced beef, chicken and/ 

or vegetable stock (or make 

your own) 

• salt-reduced tomato passata 

• salt-reduced tomato paste (puree) 

• seeds, such as poppy, sesame and 

sunflower seeds 

• semi- or sun-dried tomatoes 

• spices, such as chilli powder, 

cinnamon, cloves, cumin seeds, 

curry powder, dried chilli

a budget 

larly those in season 

or grow your own) 

ables, such as broad 

, chicken or pork 

• reduced-fat cream cheese 

• reduced-fat milk 

• reduced-fat sour cream 

• reduced-fat flavoured, natural 

or Greek-style yoghurt 

• seafood, such as prawns, 

white fish fillets and mussels 

• tofu 

cooking oil spray, extra 

live oil, sesame oil and 

coconut-flavoured 

ated milk or reduced-fat 

beef, chicken and/ 

table stock (or make 

tomato passata 

tomato paste (puree) 

as poppy, sesame and 

as chilli powder, 

on, cloves, cumin seeds, 

owder, dried chilli 

flakes, dried oregano, fennel 

seeds, ground allspice, ground 

coriander, ground cumin, 

ground turmeric, Moroccan 

spice mix, mustard seeds, 

nutmeg, smoked paprika, 

star anise and sweet paprika 

• sugar or powdered sweetener 

• tinned or dried beans, chickpeas, 

lentils and other legumes 

• tinned tuna and salmon 

• tinned unsweetened fruit 

• tinned vegetables, such as 

artichokes, baby beetroot, 

bamboo shoots, corn kernels 

and tomatoes 

• vanilla extract or essence 

• vinegars, such as balsamic, cider, 

white, rice, white wine and red 

wine vinegar

• reduced-fat cream cheese 

• reduced-fat milk 

• reduced-fat sour cream 

• reduced-fat flavoured, natural 

or Greek-style yoghurt 

• seafood, such as prawns, 

white fish fillets and mussels 

• tofu 

flakes, dried oregano, fennel 

seeds, ground allspice, ground 

coriander, ground cumin, 

ground turmeric, Moroccan 

spice mix, mustard seeds, 

nutmeg, smoked paprika, 

star anise and sweet paprika 

• sugar or powdered sweetener 

• tinned or dried beans, chickpeas, 

lentils and other legumes 

• tinned tuna and salmon 

• tinned unsweetened fruit 

• tinned vegetables, such as 

artichokes, baby beetroot, 

bamboo shoots, corn kernels 

and tomatoes 

• vanilla extract or essence 

• vinegars, such as balsamic, cider, 

white, rice, white wine and red 

wine vinegar

growing your own herbs 

Cooking with fresh herbs is one of the easiest ways to 

add flavour and interest to meals, but they can be 

expensive to buy, especially if you only use a handful 

and end up throwing the rest away. A great way to save 

money without compromising on flavour is to grow your 

own herbs. You don’t need a backyard – herbs grow just 

as well in pots as they do in garden beds, so any sunny 

spot will suffice (a windowsill is perfect). 

If you’ve never grown herbs before or are a bit of a 

reluctant gardener, just start with one pot (choose your 

favourite herb). Soon you’ll have the confidence to add 

others to your collection. The following are all easy to 

grow and, if looked after, will provide a continual supply 

of fresh herbs to liven up your cooking. 

Parsley (flat-leaf or curly) 

Parsley is an extremely versatile herb that 

goes well with almost any savoury dish. Stews, soups, 

fish, meatballs, salads, dressings, sauces and 

marinades are all given a fresh lift when 

a handful or two of chopped parsley is added. 

It can be grown from seed or seedling, in a pot 

or in a garden bed. If you’re new to growing herbs, 

parsley is a great herb to start with, as 

you can harvest the leaves as soon as the plant 

is established. Snip some leaves off every day 

to add to meals – in fact, the more you use, 

the denser the bush will grow. 

Some recipes in this book that feature parsley:

Mint 

A pot of mint on the windowsill not only provides you 

with plenty of leaves to add to all manner 

of sweet and savoury dishes or to use to make 

a soothing cup of tea, it also emits a lovely sweet 

fragrance that will lift your spirits. Mint is available in 

many different varieties, and is a favourite in Asian and 

Middle Eastern cuisines. 

It tends to spread, so grow it in a pot to contain 

it, and water it regularly as it’s a thirsty plant. 

Some recipes in this book that feature mint: 

• Roast cauliflower and lentil salad with chargrilled 

zucchini 

• Garlic and mint pea puree 

• Shaved cabbage, radish and fennel salad 

• Roast beetroot, garlic and yoghurt dip 

Basil 

The sweet peppery aroma of basil is a favourite in 

Italian cuisine, and its leaves can be stirred through all 

manner of pasta sauces to give an extra flavour burst. 

Crushed in a mortar and pestle, it is the basis for a 

versatile Italian pesto. Its pungent flavour is also 

wonderful in salads and is the perfect partner for 

tomatoes. 

Some recipes in this book that feature basil: 

• Slow-baked chicken with black olives, tomato 

and oregano

Mint 

A pot of mint on the windowsill not only provides you 

with plenty of leaves to add to all manner 

of sweet and savoury dishes or to use to make 

a soothing cup of tea, it also emits a lovely sweet 

fragrance that will lift your spirits. Mint is available in 

many different varieties, and is a favourite in Asian and 

Middle Eastern cuisines. 

It tends to spread, so grow it in a pot to contain 

it, and water it regularly as it’s a thirsty plant. 

Some recipes in this book that feature mint: 

• Roast cauliflower and lentil salad with chargrilled 

zucchini 

• Garlic and mint pea puree 

• Shaved cabbage, radish and fennel salad 

• Roast beetroot, garlic and yoghurt dip 

Basil 

The sweet peppery aroma of basil is a favourite in 

Italian cuisine, and its leaves can be stirred through all 

manner of pasta sauces to give an extra flavour burst. 

Crushed in a mortar and pestle, it is the basis for a 

versatile Italian pesto. Its pungent flavour is also 

wonderful in salads and is the perfect partner for 

tomatoes. 

Some recipes in this book that feature basil: 

• Slow-baked chicken with black olives, tomato 

and oregano

Sage 

Sage is a hardy herb that is a cinch to grow in 

a pot or in the ground. The soft, grey-green 

leaves are strongly flavoured and go particularly 

well with meat dishes and in stuffings. 

Some recipes in this book that feature sage: 

• Creamy chicken and mushroom soup 

with rocket pesto 

• Garlic and sage chicken with squash 

and feta salad 

Oregano 

Oregano is a Mediterranean herb that features 

heavily in Italian cooking. It will grow well in a 

large pot or in the soil, where it will spread as 

ground cover. It can be used fresh or dried in the 

kitchen; the dried leaves have a stronger taste. 

Some recipes in this book that feature oregano: 

• Oregano and lemon chicken with 

Greek salad 

• Roast capsicum and tomato salad 

• Baked ricotta with roast capsicum and tomato 

salad 

Thyme 

A hardy plant that needs little water, thyme 

is a handy staple to have in your kitchen garden. 

Just a sprig of this aromatic herb thrown into 

winter dishes such as casseroles or soups, 

or sprinkled over roast potatoes, will add 

another dimension of flavour. 

Some recipes in this book that feature thyme:

nd tomato 

Coriander 

Coriander grows best in temperate climates, 

and can be planted in pots or garden beds. 

Its leaves look similar to flat-leaf parsley leaves, 

and they are often mistaken for each other, 

though coriander has a distinctive aroma and 

a much stronger taste. Pick the leaves as needed 

to add to stir-fries, soups and curries. The stems, 

roots and seeds can also be eaten. 

Some recipes in this book that feature coriander:

BREAKF 

BRUNC 

& SNAC

BREAKFAST, 

BRUNCH 

& SNACKS

1 SERVE = 

½ unit bread 

1 unit dairy 

1 unit fruit 

Breakfast smo 

SERVES 2 PREP 5 mins 

2 cups (450 g) chopped rockmelon 

1 ripe banana 

1¼ cups (310 ml) reduced-fat milk, reduced-fat soy 

milk or reduced-fat almond milk 

125 g reduced-fat plain yoghurt 

1 tablespoon honey 

4 tablespoons bran flakes 

pinch ground cinnamon 

small handful ice cubes 

1 

A complete breakfast in 

easy way to get the day 

combines rockmelon an 

delicious flavour combi 

Place all the ingredients 

Variations 

MANGO AND COCONUT: 

from one mango. Use ⅔ 

flavoured evaporated m 

of the milk. 

MIXED BERRY: Replace the 

or frozen berries, and u 

instead of plain. Omit t

eakfast smoothies 

5 mins 

omplete breakfast in itself, a smoothie is a quick and 

y way to get the day started with minimal fuss. This one 

bines rockmelon and banana – see below for two more 

icious flavour combinations. 

ce all the ingredients into a blender and blend until smooth. 

ANGO AND COCONUT: Replace the rockmelon with the flesh 

om one mango. Use ⅔ cup (160 ml) reduced-fat coconutavoured 

evaporated milk and ½ cup (125 ml) water in place 

Replace the fruit with 2 cups (300 g) mixed fresh 

r frozen berries, and use reduced-fat strawberry yoghurt 

stead of plain. Omit the cinnamon.

fast smoothies 

e breakfast in itself, a smoothie is a quick and 

o get the day started with minimal fuss. This one 

rockmelon and banana – see below for two more 

flavour combinations. 

he ingredients into a blender and blend until smooth. 

Replace the rockmelon with the flesh 

mango. Use ⅔ cup (160 ml) reduced-fat coconutd 

evaporated milk and ½ cup (125 ml) water in place 

Replace the fruit with 2 cups (300 g) mixed fresh 

berries, and use reduced-fat strawberry yoghurt 

f plain. Omit the cinnamon.

1 SERVE = 

1 unit bread 

½ unit dairy 

½ unit fruit 

¾ unit fats 

Pear, strawber 

bircher muesl 

SERVES 8 PREP 10 mins, plus soak 

1 cup (90 g) rolled oats 

1 cup (110 g) untoasted muesli 

1 cup (60 g) unprocessed wheat bran 

2 tablespoons lemon juice 

3 tablespoons slivered almonds or pistachios, toasted 

1 green pear, coarsely grated 

800 g reduced-fat strawberry yoghurt 

TO SERVE 

250 g strawberries, hulled and sliced 

2 kiwifruits, peeled and chopped 

2 tablespoons honey 

1 

2 

This bircher muesli is a 

bought muesli. It needs 

or you could make up a 

and you’ll have your br 

Place the oats, muesli an 

the lemon juice and 2 cup 

to soak for 30 minutes, th 

200 g of the yoghurt. Stir 

and refrigerate overnight 

For each serving, spoon ½ 

a bowl, top with a couple 

a chopped kiwifruit, then 

strawberry yoghurt on to 

Tip: You can top your birch 

like: try bananas, berries, m 

of the reduced-fat yoghurt

ar, strawberry and kiwifruit 

rcher muesli 

10 mins, plus soaking time 

s bircher muesli is a delicious, healthy alternative to storeght 

muesli. It needs to be soaked overnight before eating, 

ou could make up a whole batch at the start of the week 

you’ll have your breakfasts sorted. 

ce the oats, muesli and bran in a large bowl and pour over 

lemon juice and 2 cups (500 ml) hot water. Cover and leave 

oak for 30 minutes, then add the nuts, grated pear and 

g of the yoghurt. Stir well to combine, then cover again 

refrigerate overnight. 

each serving, spoon ½ cup (130 g) of the soaked muesli into 

wl, top with a couple of sliced strawberries and about ¼ of 

opped kiwifruit, then drizzle over a teaspoon of honey. Serve with 75 g 

wberry yoghurt on top. 

You can top your bircher muesli with any combination of seasonal fruit you 

: try bananas, berries, mango or pineapple. Vary the flavour 

he reduced-fat yoghurt for even more tasty options.

strawberry and kiwifruit 

r muesli 

10 mins, plus soaking time 

er muesli is a delicious, healthy alternative to storeuesli. 

It needs to be soaked overnight before eating, 

ld make up a whole batch at the start of the week 

have your breakfasts sorted. 

ats, muesli and bran in a large bowl and pour over 

juice and 2 cups (500 ml) hot water. Cover and leave 

30 minutes, then add the nuts, grated pear and 

e yoghurt. Stir well to combine, then cover again 

rate overnight. 

erving, spoon ½ cup (130 g) of the soaked muesli into 

with a couple of sliced strawberries and about ¼ of 

kiwifruit, then drizzle over a teaspoon of honey. Serve with 75 g 

yoghurt on top. 

n top your bircher muesli with any combination of seasonal fruit you 

anas, berries, mango or pineapple. Vary the flavour 

ced-fat yoghurt for even more tasty options.

1 SERVE (1 SLICE) = 

2 units bread 

½ unit fruit 

¾ unit fats 

Breakfast banana bread 

MAKES 8 SLICES PREP 15 mins COOK 1 hour 

This bread is especially good lightly toasted. Freeze 

leftover slices, individually wrapped 

in plastic wrap, for up to 2 weeks. 

cooking oil spray 

1¼ cups (200 g) wholemeal self-raising flour 

¾ cup (110 g) self-raising flour 

½ cup (12.5 g) powdered sweetener 

1 teaspoon ground nutmeg 

1 teaspoon baking powder 

½ cup (125 ml) reduced-fat buttermilk 

or reduced-fat milk 

1 egg, lightly beaten 

1 teaspoon vanilla extract or essence 

3 ripe bananas, mashed (you’ll need 

1½ cups/360 g mashed banana) 

4 tablespoons chopped walnuts or pecans 

1 

2 

3 

Preheat the oven to 180°C. Spray a 21 cm × 9 cm loaf tin 

with cooking oil and line with baking paper. 

Combine the flours, sweetener, nutmeg and 

baking powder in a large bowl and mix well. 

In another bowl, whisk the buttermilk or milk, 

egg and vanilla together. Make a well in the dry 

ingredients and pour in the milk mixture. Stir 

in the mashed banana and chopped nuts. 

Spoon the batter into the prepared tin and

1 SERVE = 

1 unit bread 

½ unit dairy 

½ unit fruit 

Spiced ricotta fruit toast 

SERVES 4 PREP 5 mins COOK 2 mins 

The combination of ricotta cheese, cinnamon 

and honey needs only toasted fruit bread to 

make it sing. Use a sourdough fruit bread if 

you have it. 

120 g fresh reduced-fat ricotta 

½ teaspoon ground cinnamon 

1½ tablespoons honey 

4 slices sourdough fruit bread 

1 mango, peeled and stone removed, flesh cut into 

cubes or 2 bananas, peeled and sliced 

4 tablespoons fresh or frozen blueberries 

½ teaspoon ground nutmeg, optional 

1 

2 

Place the ricotta, cinnamon and 2 teaspoons 

of the honey in a bowl and mix until smooth. 

Toast the bread and spread with the ricotta 

mixture. Arrange the fruit and blueberries on 

top and sprinkle with nutmeg, if using. Drizzle 

over remaining honey just before serving. 

Tip: Use any in-season fruit you like: try strawberries, 

peaches, nectarines or apricots.

1 SERVE = 

1 unit bread 

½ unit dairy 

½ unit fruit 

Spiced ricotta fruit toast 


The combination of ricotta cheese, cinnamon 

and honey needs only toasted fruit bread to 

make it sing. Use a sourdough fruit bread if 

you have it. 



1½ tablespoons honey 

4 slices sourdough fruit bread 

1 mango, peeled and stone removed, flesh cut into 

cubes or 2 bananas, peeled and sliced 

4 tablespoons fresh or frozen blueberries 

½ teaspoon ground nutmeg, optional 

Place the ricotta, cinnamon and 2 teaspoons 

of the honey in a bowl and mix until smooth. 

Toast the bread and spread with the ricotta 

mixture. Arrange the fruit and blueberries on 

top and sprinkle with nutmeg, if using. Drizzle 

over remaining honey just before serving. 

Use any in-season fruit you like: try strawberries, 

peaches, nectarines or apricots.

Lemon curd cr 

cinnamon-spi 

1 SERVE = 

½ unit protein 

1¼ units bread 

¼ unit dairy 

1 unit fruit 

SERVES 4 PREP 15 mins, plus stan 

plus cooling time 

¾ cup (110 g) plain flour 

1¼ cups (310 ml) reduced-fat milk 

2 eggs 


CINNAMON-SPICED APPLES 

4 large granny smith apples, peeled, cored and sliced 

3 teaspoons powdered sweetener 


LEMON CURD 

⅔ cup (160 ml) lemon juice 

3 tablespoons caster sugar 

1 egg, beaten 

2 teaspoons finely grated lemon zest 

1 

2 

3 

4 

A sweet treat for breakf 

The cinnamon-spiced a 

be enjoyed in many diff 

in advance and store th 

Sift the flour into a bowl w 

together until combined, 

to stand at room temper 

Preheat the oven to its lo 

stick frying pan over med 

oil. Spoon 2 tablespoons 

to cover the base. Cook f 

lightly golden, then flip th 

minute before transferrin 

with the remaining batter 

For the cinnamon-spiced 

add the apples, sweetene 

reduce the heat to low an 

until the apples are tende 

Remove from the heat an 

For the lemon curd, plac

mon curd crepes with 

namon-spiced apples 

15 mins, plus standing time COOK 40 mins, 

weet treat for breakfast that will delight everyone. 

cinnamon-spiced apples are really versatile and can 

njoyed in many different ways. You can prepare them 

dvance and store them in the fridge for up to 3 days. 

the flour into a bowl with a pinch of salt. Whisk the milk and eggs 

ether until combined, then whisk in flour until smooth. Cover and leave 

tand at room temperature for 20 minutes. 

heat the oven to its lowest temperature. Place an 18 cm nonk 

frying pan over medium heat and spray lightly with cooking 

Spoon 2 tablespoons of batter into the pan and swirl quickly 

over the base. Cook for 1–2 minutes until the underside is 

tly golden, then flip the crepe over and cook for a further 

ute before transferring it to a plate in the oven to keep warm. Repeat 

the remaining batter to make eight crepes. 

the cinnamon-spiced apples, place a saucepan over medium heat and 

the apples, sweetener, cinnamon and ¼ cup (60 ml) water. Cover, 

uce the heat to low and cook for 8–10 minutes 

il the apples are tender and the water has evaporated. 

ove from the heat and set aside, covered, until ready to use. 

the lemon curd, place the lemon juice and sugar in a small saucepan

curd crepes with 

on-spiced apples 

15 mins, plus standing time COOK 40 mins, 

eat for breakfast that will delight everyone. 

mon-spiced apples are really versatile and can 

in many different ways. You can prepare them 

e and store them in the fridge for up to 3 days. 

ur into a bowl with a pinch of salt. Whisk the milk and eggs 

ntil combined, then whisk in flour until smooth. Cover and leave 

room temperature for 20 minutes. 

e oven to its lowest temperature. Place an 18 cm nonpan 

over medium heat and spray lightly with cooking 

2 tablespoons of batter into the pan and swirl quickly 

e base. Cook for 1–2 minutes until the underside is 

en, then flip the crepe over and cook for a further 

ore transferring it to a plate in the oven to keep warm. Repeat 

maining batter to make eight crepes. 

namon-spiced apples, place a saucepan over medium heat and 

ples, sweetener, cinnamon and ¼ cup (60 ml) water. Cover, 

heat to low and cook for 8–10 minutes 

ples are tender and the water has evaporated. 

om the heat and set aside, covered, until ready to use. 

on curd, place the lemon juice and sugar in a small saucepan

1 SERVE = 


1 unit bread 

1 unit dairy 


½ unit fats 

Soft-boiled eg 

soldiers and b 


4 small–medium (about 150 g) 

field mushrooms, stems removed and finely 

chopped, mushrooms 

left whole 

1½ teaspoons light margarine 

½ teaspoon thyme leaves or 

finely grated lemon zest 

1 tablespoon balsamic vinegar 

4 eggs, at room temperature 

2 slices wholemeal bread 

50 g tasty cheese, grated 

Tabasco sauce, to serve 

1 

2 

3 

4 

5 

A perfectly cooked egg 

sure your eggs are at ro 

start, and set a timer fo 

Preheat the oven to 180° 

baking paper. 

In a small bowl, combine 

the margarine and thyme 

mushrooms, cap-side do 

the margarine mixture, t 

season to taste. Bake for 

Meanwhile, shortly befor 

small saucepan of water 

water and cook for 4 min 

longer if you prefer a set 

Lightly toast the bread, th 

few drops of Tabasco. Pla 

and golden, then carefull 

Serve the eggs with soldi 

extra Tabasco if desired.

ft-boiled eggs with cheesy 

ldiers and baked mushrooms 

10 mins COOK 15 mins 

erfectly cooked egg with a runny yolk is a beautiful thing. Make 

e your eggs are at room temperature before you 

t, and set a timer for best results. 

heat the oven to 180°C, and line a baking tray with 

small bowl, combine the chopped mushroom stems with 

margarine and thyme leaves or lemon zest. Place the 

shrooms, cap-side down, on the baking tray and dot with 

margarine mixture, then drizzle with balsamic vinegar and 

son to taste. Bake for 12–15 minutes until tender. 

nwhile, shortly before the mushrooms are ready, bring a 

all saucepan of water to the boil. Add the eggs to the boiling 

er and cook for 4 minutes for a runny yolk (cook for a minute 

ger if you prefer a set yolk). Remove and place in egg cups. 

tly toast the bread, then sprinkle over the cheese and drizzle with a 

drops of Tabasco. Place under a hot grill until melted 

golden, then carefully cut each slice into 2 cm thick soldiers. 

ve the eggs with soldiers and mushrooms alongside, and 

ra Tabasco if desired.

oiled eggs with cheesy 

rs and baked mushrooms 

COOK 15 mins 

y cooked egg with a runny yolk is a beautiful thing. Make 

eggs are at room temperature before you 

set a timer for best results. 

e oven to 180°C, and line a baking tray with 

bowl, combine the chopped mushroom stems with 

rine and thyme leaves or lemon zest. Place the 

s, cap-side down, on the baking tray and dot with 

rine mixture, then drizzle with balsamic vinegar and 

taste. Bake for 12–15 minutes until tender. 

, shortly before the mushrooms are ready, bring a 

epan of water to the boil. Add the eggs to the boiling 

cook for 4 minutes for a runny yolk (cook for a minute 

u prefer a set yolk). Remove and place in egg cups. 

st the bread, then sprinkle over the cheese and drizzle with a 

of Tabasco. Place under a hot grill until melted 

, then carefully cut each slice into 2 cm thick soldiers. 

ggs with soldiers and mushrooms alongside, and 

sco if desired.

1 SERVE = 


1 unit bread 


½ unit fats 

Israeli egg 

SERVES 4 

3 × 400 g tins chopped tomatoes 

2 small red capsicums (peppers), trimmed, seeded 

and chopped 

6 cloves garlic, thinly sliced 

1½ tablespoons salt-reduced 

tomato paste (puree) 

1½ teaspoons sweet paprika 


8 large eggs 

2 teaspoons Dukkah (see page 208) 

or toasted sesame seeds, to serve 

⅔ cup (170 g) Zucchini Hummus 

(see page 204), to serve 

4 slices wholemeal sourdough 

bread, toasted 

1 

2 

3 

Commonly know 

cooked in small, 

from the pan at t 

friends drop ove 

Place the tomato 

in a large saucepa 

well to combine. B 

and simmer, unco 

Spray two medium 

of the tomato sau 

Make four indents 

then repeat with t 

for 6–7 minutes un 

runny. Remove fro 

Spoon onto plates 

seeds. Serve with

Israeli eggs with zucchini hummus 


Commonly known as shakshuka, this dish was typically 

cooked in small, individual frying pans to be eaten directly 

from the pan at the table. It’s perfect to serve for brunch when 

friends drop over. 

Place the tomatoes, capsicum, garlic, tomato paste and paprika 

in a large saucepan, season to taste with salt and pepper and stir 

well to combine. Bring to the boil, then reduce the heat to low 

and simmer, uncovered, for 20–25 minutes until thick. 

Spray two medium-sized frying pans with cooking oil. Ladle half 

of the tomato sauce into each one and bring to simmering point. 

Make four indents in the sauce and crack an egg into each one, 

then repeat with the other frying pan. Cover each pan and cook 

for 6–7 minutes until the whites are set but the yolks are still 

runny. Remove from heat and take directly to the table. 

Spoon onto plates and sprinkle over the dukkah or sesame 

seeds. Serve with zucchini hummus and toast alongside.

1 SERVE = 


1 unit bread 

1 unit dairy 


1 unit fats 

Baked cheese a 

spicy guacamo 


4 eggs, separated 

2 tablespoons chopped chives 

50 g cheddar, finely grated 


2 slices wholemeal sourdough 

bread, toasted 

SPICY GUACAMOLE 

½ avocado, seeded and sliced 

1 tablespoon lemon or lime juice 

4–5 drops Tabasco sauce 

2 tablespoons finely chopped red (Spanish) onion 

1 

2 

3 

4 

Whipping the egg whit 

light, fluffy and a pleas 


For the spicy guacamole 

or lime juice and a few dr 

Add the chopped onion an 

In a small bowl, mix the e 

combined, then season w 

egg whites with a pinch o 

the egg yolk mixture and 

careful not to overmix. 

Heat a small ovenproof f 

with cooking oil. When ho 

pan and tilt the pan to sp 

shaking the pan occasion 

Run a spatula around edg 

Transfer the pan to the o 

is cooked through. Gently 

cover to keep warm, then 

to make the second ome 

and toast alongside.

ked cheese and chive omelettes with 

icy guacamole 


ipping the egg whites separately makes these oven-baked omelettes 

t, fluffy and a pleasure to eat. 

heat the oven to 200°C. 

the spicy guacamole, mash the avocado with the lemon 

ime juice and a few drops of Tabasco until smooth. 

the chopped onion and season to taste, then set aside. 

small bowl, mix the egg yolks and chives with a fork until 

bined, then season with pepper. In another bowl, whisk the 

whites with a pinch of salt until soft peaks form. Gently fold 

egg yolk mixture and grated cheese into the whites, being 

eful not to overmix. 

t a small ovenproof frying pan over medium heat and spray 

cooking oil. When hot, pour half the mixture into the frying 

and tilt the pan to spread evenly. Cook for 2–3 minutes, 

king the pan occasionally, until the underside is golden. 

a spatula around edge of the omelette and fold over one half. 

nsfer the pan to the oven for 3–4 minutes until the omelette 

ooked through. Gently slide it onto a chopping board and 

er to keep warm, then repeat with the remaining mixture 

ake the second omelette. Serve with spicy guacamole 

toast alongside.

cheese and chive omelettes with 

uacamole 

COOK 15 mins 

the egg whites separately makes these oven-baked omelettes 

y and a pleasure to eat. 

e oven to 200°C. 

icy guacamole, mash the avocado with the lemon 

e and a few drops of Tabasco until smooth. 

opped onion and season to taste, then set aside. 

bowl, mix the egg yolks and chives with a fork until 

then season with pepper. In another bowl, whisk the 

with a pinch of salt until soft peaks form. Gently fold 

lk mixture and grated cheese into the whites, being 

to overmix. 

all ovenproof frying pan over medium heat and spray 

g oil. When hot, pour half the mixture into the frying 

t the pan to spread evenly. Cook for 2–3 minutes, 

e pan occasionally, until the underside is golden. 

ula around edge of the omelette and fold over one half. 

e pan to the oven for 3–4 minutes until the omelette 

hrough. Gently slide it onto a chopping board and 

ep warm, then repeat with the remaining mixture 

e second omelette. Serve with spicy guacamole

1 SERVE = 


¾ unit bread 

¼ unit dairy 


1 unit fats 

Tuna burg 

blackened 

SERVES 4 

½ cup (35 g) fresh 

wholemeal breadcrumbs 

300 g sweet potato, peeled 

and chopped 

1 × 400 g tin tuna in spring water, drained and flaked 

finely grated zest of 1 lemon 

3 tablespoons 

reduced-fat mayonnaise 

1 tablespoon Cajun Spice Mix 

(see page 208) 


1 tablespoon chopped herbs, 

such as flat-leaf parsley, 

chives and basil 

lemon wedges, to serve 

BLACKENED CORN SALSA 

2 corn cobs 


½ red (Spanish) onion, finely chopped 

2 tomatoes, chopped 

1 tablespoon chopped herbs, 

such as flat-leaf parsley, 

chives and basil 

60 g reduced-fat feta, crumbled 

juice of 1 lemon 

1 

2 

3 

4 

Prepare these bu 

before your gues 

salsa ingredients 

you’re ready to s 

remove the crust 

in a food process 

bags until requir 

Preheat the oven 

toast for 5–6 minu 

Place the sweet p 

to the boil. Cook f 

well. Transfer to a 

lemon zest, mayo 

taste and mix wel 

fridge for 20 minu 

Meanwhile, for the 

high. Spray the co 

minutes until coo 

handle, place the 

then transfer to a 

Spread the remai

Tuna burgers with 

blackened corn salsa 

SERVES 4 PREP 20 mins COOK 30 mins, plus refrigerating time 

Prepare these burgers ahead of time, then cook them just 

before your guests arrive for brunch. You can prepare the 

salsa ingredients ahead too, just don’t combine them until 

you’re ready to serve. To make your own fresh breadcrumbs, 

remove the crusts from slices of wholemeal bread and process 

in a food processor until finely chopped. Freeze in plastic 

bags until required, and thaw before use. 

Preheat the oven to 180°C. Scatter the breadcrumbs on a baking tray and 

toast for 5–6 minutes until lightly golden. 

Place the sweet potato in a saucepan of cold water and bring 

to the boil. Cook for 10–12 minutes until tender, then drain 

well. Transfer to a large bowl and mash. Add the flaked tuna, 

lemon zest, mayonnaise, cajun spice and half the breadcrumbs. Season to 

taste and mix well to combine. Shape into four patties, then place in the 

fridge for 20 minutes to firm up. 

Meanwhile, for the salsa, heat a barbecue or chargrill pan to medium– 

high. Spray the corn with cooking oil and grill, turning often, for 8–10 

minutes until cooked and blackened in spots. When cool enough to 

handle, place the cobs on their ends and carefully slice off the kernels, 

then transfer to a bowl and set aside. 

Spread the remaining breadcrumbs on a tray and press both

5 

To serve, divide the spina 

1 SERVE = 


½ unit bread 

1 unit dairy 


1 unit fats 

Baked ricotta 

capsicum and 



200 g finely chopped lean, 

rindless bacon 

2 zucchinis (courgettes), grated 

2 cups (400 g) fresh 

reduced-fat ricotta 

4 eggs 

2 teaspoons thyme leaves 

or 1 teaspoon dried thyme 

2 teaspoons oregano leaves 

or 1 teaspoon dried oregano 

finely grated zest and juice of 1 lemon 

¼ teaspoon dried chilli flakes 

1 cup (70 g) fresh 


80 g baby spinach leaves 

Roast Capsicum and Tomato Salad 


1 

2 

3 

4 

Another great dish you 

the day before and stor 

then simply bring it to 


then line the base with ba 

Heat a large non-stick fr 

spray with cooking oil. Ad 

for 6–7 minutes until cris 

Allow to cool. 

Using your hands, squeez 

the grated zucchini. In a l 

ricotta, eggs, herbs, lemo 

breadcrumbs and mix un 

and bacon and season to 

Spoon the mixture into th 

Scatter over the remainin 

with cooking oil. Bake for 

skewer inserted in the ce 

the oven and set aside to 

from the tin and slicing.

erve, divide the spinach leaves among four plates and drizzle over the 

ked ricotta with roast 

psicum and tomato salad 


other great dish you can prepare ahead. Bake the ricotta 

day before and store in the fridge in an airtight container, 

n simply bring it to room temperature before serving. 

heat the oven to 200°C. Spray a 20 cm round cake tin with cooking oil, 

n line the base with baking paper. 

t a large non-stick frying pan over medium–high heat and 

ay with cooking oil. Add the bacon and cook, stirring regularly, 

6–7 minutes until crisp. Remove and drain on paper towel. 

ng your hands, squeeze out as much liquid as possible from 

grated zucchini. In a large bowl or food processor, combine the 

tta, eggs, herbs, lemon zest, dried chilli flakes and half the 

adcrumbs and mix until smooth. Stir through the zucchini 

bacon and season to taste. 

on the mixture into the prepared tin and smooth the top. 

tter over the remaining breadcrumbs and spray the top lightly 

cooking oil. Bake for 45–50 minutes until golden and a 

wer inserted in the centre comes out clean. Remove from 

oven and set aside to cool for 20 minutes before removing 

the tin and slicing.

ivide the spinach leaves among four plates and drizzle over the 

ricotta with roast 

um and tomato salad 

COOK 50 mins 

reat dish you can prepare ahead. Bake the ricotta 

fore and store in the fridge in an airtight container, 

ly bring it to room temperature before serving. 

e oven to 200°C. Spray a 20 cm round cake tin with cooking oil, 

e base with baking paper. 

e non-stick frying pan over medium–high heat and 

cooking oil. Add the bacon and cook, stirring regularly, 

utes until crisp. Remove and drain on paper towel. 

hands, squeeze out as much liquid as possible from 

zucchini. In a large bowl or food processor, combine the 

gs, herbs, lemon zest, dried chilli flakes and half the 

bs and mix until smooth. Stir through the zucchini 

and season to taste. 

mixture into the prepared tin and smooth the top. 

er the remaining breadcrumbs and spray the top lightly 

g oil. Bake for 45–50 minutes until golden and a 

erted in the centre comes out clean. Remove from 

nd set aside to cool for 20 minutes before removing 

n and slicing.

1 SERVE = 


1 unit bread 



Spicy baked eg 

cucumber sala 


2 teaspoons olive oil 

1 onion, finely chopped 

1 long red chilli, finely chopped 

2 teaspoons salt-reduced tomato 

paste (puree) 

1½ cups (375 ml) Slow-roasted 

Tomato Sauce (see page 198) or 

salt-reduced tomato passata 

½ teaspoon cayenne pepper 


4 eggs 

4 tablespoons labna 

1 tablespoon Dukkah (see page 208) 

2 slices wholemeal bread, toasted 

CUCUMBER SALAD 

2 Lebanese (small) 

cucumbers, chopped 

juice of ½ lemon 

1 tablespoon chopped flat-leaf 

parsley or mint 

2 teaspoons Dukkah (see page 208) 

1 

2 

3 

4 

5 

A fiery way to start the 

and luxurious. Break th 

the tomato before eatin 

available from some sup 

you can use plain yoghu 


Heat the olive oil in a sau 

and onion and cook for 7– 

the chilli and cook for 2 m 

cook for 1 minute more. S 

and the cayenne pepper, 

point, then reduce the he 

Spray 4 × 160 ml ramekin 

tray. Divide the tomato sa 

in the sauce and crack an 

the oven and bake for 15– 

but the yolks are still run 

For the cucumber salad, 

season to taste and mix t 

Place two ramekins on e 

dukkah. Serve with cucum

ce two ramekins on each plate, spoon over the labna and sprinkle with 

kah. Serve with cucumber salad and toast alongside. 

icy baked eggs with 

cumber salad 


iery way to start the day, these spicy baked eggs are rich 

luxurious. Break the yolks at the table and stir through 

tomato before eating. Labna is a creamy yoghurt cheese 

ilable from some supermarkets or specialty food stores – 

can use plain yoghurt in its place. 


t the olive oil in a saucepan over medium heat. Add the oil 

onion and cook for 7–8 minutes until the onion is soft. Add 

chilli and cook for 2 minutes, then add the tomato paste and 

k for 1 minute more. Stir in the tomato sauce or passata 

the cayenne pepper, then season to taste. Bring to simmering 

t, then reduce the heat to low and cook for 5 minutes. 

ay 4 × 160 ml ramekins with cooking oil and place on a baking 

. Divide the tomato sauce among the ramekins. Make a well 

he sauce and crack an egg into each one. Place the tray in 

oven and bake for 15–17 minutes until the whites are set 

the yolks are still runny. 

the cucumber salad, place all the ingredients in a bowl, 

son to taste and mix to combine.

amekins on each plate, spoon over the labna and sprinkle with 

rve with cucumber salad and toast alongside. 

baked eggs with 

ber salad 

COOK 30 mins 

y to start the day, these spicy baked eggs are rich 

ious. Break the yolks at the table and stir through 

o before eating. Labna is a creamy yoghurt cheese 

rom some supermarkets or specialty food stores – 

se plain yoghurt in its place. 


live oil in a saucepan over medium heat. Add the oil 

and cook for 7–8 minutes until the onion is soft. Add 

nd cook for 2 minutes, then add the tomato paste and 

minute more. Stir in the tomato sauce or passata 

yenne pepper, then season to taste. Bring to simmering 

reduce the heat to low and cook for 5 minutes. 

60 ml ramekins with cooking oil and place on a baking 

the tomato sauce among the ramekins. Make a well 

e and crack an egg into each one. Place the tray in 

nd bake for 15–17 minutes until the whites are set 

ks are still runny. 

cumber salad, place all the ingredients in a bowl, 

taste and mix to combine.

1 SERVE = 


1 unit bread 

½ unit dairy 


1 unit fats 

Caramelised o 

omelette with 


2 zucchinis (courgettes), grated 


1 large red (Spanish) onion, halved, thinly sliced 

1 teaspoon brown sugar 

3 teaspoons balsamic vinegar 

4 eggs 


50 g feta 

40 g baby rocket leaves 

2 slices wholemeal bread, toasted 

1 

2 

3 

4 

5 

You won’t believe how 

omelette will taste. Car 

with the lid on will help 

while preventing them 

Using your hands, squeez 

from the grated zucchini. 

Place a saucepan over lo 

and onion and stir well to 

12 minutes, stirring every 

Remove the lid, add the s 

cook for 3 minutes. 

Add the zucchini and coo 

zucchini softens. Remove 

mixture cool for 5 minute 

Preheat the oven grill to 

until combined. Add the o 

to combine. 

Place a 22 cm frying pan 

oil. Pour the egg mixture 

to distribute the ingredie 

edges of the omelette no

ce a 22 cm frying pan over high heat and spray with cooking 

Pour the egg mixture into the pan and give the pan a shake 

istribute the ingredients evenly. Cook for 1 minute, lifting the 

es of the omelette now and then to allow any uncooked egg 

ramelised onion and zucchini 

elette with feta 

10 mins COOK 25 mins, plus cooling time 

won’t believe how sweet and comforting this simple 

elette will taste. Caramelising the onions over low heat 

h the lid on will help to soften them and keep them moist 

ile preventing them catching on the bottom of the pan. 

ng your hands, squeeze out as much liquid as possible 

the grated zucchini. 

ce a saucepan over low–medium heat. Add the olive oil 

onion and stir well to coat. Cover with the lid and cook for 

inutes, stirring every few minutes, until the onions are soft. 

ove the lid, add the sugar and vinegar, then stir well and 

k for 3 minutes. 

the zucchini and cook for a further 1–2 minutes until the 

chini softens. Remove the pan from the heat and let the 

ture cool for 5 minutes. 

heat the oven grill to high. In a small bowl, whisk the eggs 

il combined. Add the onion mixture, season to taste and stir

cm frying pan over high heat and spray with cooking 

e egg mixture into the pan and give the pan a shake 

te the ingredients evenly. Cook for 1 minute, lifting the 

e omelette now and then to allow any uncooked egg 

elised onion and zucchini 

tte with feta 

COOK 25 mins, plus cooling time 

t believe how sweet and comforting this simple 

ill taste. Caramelising the onions over low heat 

d on will help to soften them and keep them moist 

enting them catching on the bottom of the pan. 

hands, squeeze out as much liquid as possible 

rated zucchini. 

ucepan over low–medium heat. Add the olive oil 

and stir well to coat. Cover with the lid and cook for 

, stirring every few minutes, until the onions are soft. 

e lid, add the sugar and vinegar, then stir well and 

cchini and cook for a further 1–2 minutes until the 

ftens. Remove the pan from the heat and let the 

ol for 5 minutes. 

e oven grill to high. In a small bowl, whisk the eggs 

ined. Add the onion mixture, season to taste and stir

1 SERVE (2 MINI MUFFINS) = 

½ unit bread 

¼ unit dairy 

¼ unit vegetables 

½ unit fats 

Cajun-spi 

mini muff 

MAKES 20 


1 tablespoon olive oil 

50 g lean rindless bacon, 

finely chopped 

½ red capsicum (pepper), trimmed, seeded and finely 

chopped 

4 tablespoons wholemeal 

self-raising flour 

4 tablespoons self-raising flour 

2 teaspoons Cajun Spice Mix 


4 tablespoons reduced-fat 

buttermilk or reduced-fat milk 

65 g reduced-fat feta, crumbled 

1 egg, beaten 

1 × 125 g tin corn kernels, drained 

2 tablespoons finely chopped chives 

1 

2 

3 

4 

5 

Sweet, slightly sa 

these mini muffi 

an indulgence or 

allowance (two m 

Serve warm or at 


mini-muffin pan w 

Place a frying pan 

and cook for 4 min 

2–3 minutes until 

a large bowl and l 

Sift the flours into 

and a pinch of sal 

Stir the buttermil 

onion mixture. Ma 

then add the wet i 

the batter into the 

Bake the muffins 

cool in the pan for 

a wire rack. Serve

Cajun-spiced corn and bacon 

mini muffins (pictured overleaf) 

MAKES 20 PREP 10 mins COOK 25 mins, plus cooling time 

Sweet, slightly salty and studded with corn kernels, 

these mini muffins are a definite winner. Enjoy one as 

an indulgence or have two as a snack as part of your daily 

allowance (two mini muffins provide less than 450 kJ). 

Serve warm or at room temperature. 

Preheat the oven to 200°C. Spray 20 holes of a 24-hole 

mini-muffin pan with cooking oil. 

Place a frying pan over medium heat, add the olive oil and bacon 

and cook for 4 minutes. Add the capsicum and cook for a further 

2–3 minutes until it begins to soften. Transfer the mixture to 

a large bowl and leave to cool for 5 minutes. 

Sift the flours into a medium-sized bowl, then add the spice 

and a pinch of salt and pepper and combine. 

Stir the buttermilk or milk, feta, egg, corn and chives into the 

onion mixture. Make a well in the centre of the dry ingredients, 

then add the wet ingredients and mix until just combined. Spoon 

the batter into the muffin holes, filling each to two-thirds full. 

Bake the muffins for 15–17 minutes until lightly browned, then leave to 

cool in the pan for 5 minutes before turning out onto 

a wire rack. Serve the muffins warm or at room temperature.

1 SERVE (2 MINI MUFFINS) = 

¼ unit bread 


¼ unit fats 

Mediterranea 

MAKES 24 PREP 15 mins 



½ small onion, finely chopped 

4 tablespoons finely chopped red capsicum (pepper) 

1 teaspoon dried Italian 

or mixed herbs 

4 tablespoons wholemeal 

self-raising flour 

4 tablespoons self-raising flour 

½ teaspoon smoked paprika 

4 tablespoons reduced-fat milk 

50 g reduced-fat tasty cheese, grated 

1 egg, beaten 

2 tablespoons chopped black olives 

1 tablespoon salt-reduced tomato paste (puree) 

1 

2 

3 

4 

5 

A couple of these muffi 

a savoury snack as they 

one as an indulgence. S 

a pizza, but without the 


with cooking oil (or line w 

Place a frying pan over m 

capsicum and dried herb 

the vegetables are soft. T 

and leave to cool for 5 m 

Sift the flours into a med 

and a pinch of salt and pe 

Stir the milk, cheese, egg 

mixture. Make a well in t 

add the wet ingredients a 

the batter into the muffin 

Bake the muffins for 15–1 

cool in the pan for 5 minu 

a wire rack. Serve the mu 

Tip: These muffins will kee 

Reheat by placing in a preh

editerranean mini muffins 


ouple of these muffins are an excellent option for 

voury snack as they provide less than 450 kJ, or enjoy 

as an indulgence. Served warm, they taste just like 

izza, but without the calories. 

heat the oven to 200°C and spray a 24-hole mini-muffin pan 

cooking oil (or line with paper cases). 

ce a frying pan over medium heat and add the olive oil, onion, 

sicum and dried herbs. Cook, stirring, for 7–8 minutes until 

vegetables are soft. Transfer the mixture to a large bowl 

leave to cool for 5 minutes. 

the flours into a medium-sized bowl, then add the paprika 

a pinch of salt and pepper and combine. 

the milk, cheese, egg, olives and tomato paste into the onion 

ture. Make a well in the centre of the dry ingredients, then 

the wet ingredients and mix until just combined. Spoon 

batter into the muffin holes, filling each to two-thirds full. 

e the muffins for 15–17 minutes until lightly browned, then leave to 

l in the pan for 5 minutes before turning out onto 

ire rack. Serve the muffins warm or at room temperature. 

These muffins will keep for 2–3 days in an airtight container. 

eat by placing in a preheated 160°C oven for 10 minutes.

erranean mini muffins 


f these muffins are an excellent option for 

snack as they provide less than 450 kJ, or enjoy 

indulgence. Served warm, they taste just like 

t without the calories. 

e oven to 200°C and spray a 24-hole mini-muffin pan 

g oil (or line with paper cases). 

ing pan over medium heat and add the olive oil, onion, 

and dried herbs. Cook, stirring, for 7–8 minutes until 

bles are soft. Transfer the mixture to a large bowl 

to cool for 5 minutes. 

urs into a medium-sized bowl, then add the paprika 

h of salt and pepper and combine. 

lk, cheese, egg, olives and tomato paste into the onion 

ake a well in the centre of the dry ingredients, then 

t ingredients and mix until just combined. Spoon 

into the muffin holes, filling each to two-thirds full. 

uffins for 15–17 minutes until lightly browned, then leave to 

pan for 5 minutes before turning out onto 

. Serve the muffins warm or at room temperature. 

muffins will keep for 2–3 days in an airtight container. 

lacing in a preheated 160°C oven for 10 minutes.

LUNCH

1 SERVE = 


1 unit bread 



Asian-style tuna salad 

SERVES 4 PREP 20 mins, plus soaking time 

COOK 8 mins 

Light, fresh and loaded with herbs, this 

Asian-style salad is satisfying and won’t 

leave you feeling heavy. 

4 tablespoons raw unsalted peanuts 

2 cups (80 g) rice vermicelli noodles 

2 carrots, cut into matchsticks or coarsely grated 

2 zucchinis (courgettes), cut into matchsticks 

1 red capsicum (pepper), seeded, finely sliced 

4 spring onions, trimmed and finely sliced 

1 × 250 g punnet cherry tomatoes, halved 

1½ quantities Nam Jim Dressing (see page 206) 

¼–½ head (150 g) iceberg lettuce, shredded 

handful mixed herbs such as mint, coriander and basil 

400 g tinned tuna in spring water, drained 

1 long red chilli, seeded and finely sliced (optional) 

1 

2 

3 

4 

Preheat the oven to 180°C. Spread the peanuts 

on a baking tray and roast for 6–8 minutes until 

lightly golden. Chop and set aside. 

Meanwhile, soak the noodles in boiling water 

for 10 minutes until soft, then drain. 

Place the carrot, zucchini, capsicum, spring 

onion and tomato in a bowl and toss with enough 

dressing to coat. Season with salt and pepper. 

Toss the cooked noodles with 1 tablespoon of the

1 SERVE = 


2 units bread 


½ unit fats 

Vietnamese chicken sandwiches 

> 

SERVES 4 PREP 10 mins COOK 10 mins, 


Known as bahn mi, this classic Frenchinfluenced 

Vietnamese sandwich is 

traditionally served in a small baguette 

with pork. Replace the chicken with pork 

or prawns if you like. 

400 g skinless chicken thigh fillets, trimmed of fat 

2 tablespoons reduced-fat mayonnaise 

2 tablespoons hoisin sauce 


4 iceberg or butter lettuce leaves 

1 Lebanese (small) cucumber, thinly sliced lengthways 

⅔ cup (60 g) Pickled Carrot (see page 201) or 

1 small carrot, grated 

8 slices wholemeal or wholegrain bread 

2 teaspoons salt-reduced soy sauce 

finely sliced long red chilli and chopped coriander leaves, 

to serve (optional) 

1 

Bring a medium-sized saucepan of water to 

simmering point. Add the chicken and simmer 

gently for 10 minutes, then remove the pan from 

the heat and leave the chicken to cool in the 

water for 15 minutes. Remove the chicken with 

a slotted spoon and, when cool enough to handle, 

shred into pieces.

1 SERVE = 


2 units bread 


½ unit fats 

Vietnamese chicken sandwiches 

SERVES 4 PREP 10 mins COOK 10 mins, 


Known as bahn mi, this classic Frenchinfluenced 

Vietnamese sandwich is 

traditionally served in a small baguette 

with pork. Replace the chicken with pork 

or prawns if you like. 



2 tablespoons hoisin sauce 


4 iceberg or butter lettuce leaves 


⅔ cup (60 g) Pickled Carrot (see page 201) or 

1 small carrot, grated 

8 slices wholemeal or wholegrain bread 


finely sliced long red chilli and chopped coriander leaves, 


Bring a medium-sized saucepan of water to 

simmering point. Add the chicken and simmer 

gently for 10 minutes, then remove the pan from 

the heat and leave the chicken to cool in the 

water for 15 minutes. Remove the chicken with 

a slotted spoon and, when cool enough to handle, 

shred into pieces.

1 SERVE = 


1 unit bread 

1 unit dairy 


½ unit fats 

Roast beef on sourdough with 

chargrilled vegetables 


The addition of ricotta and romesco sauce 

elevates the humble roast beef sandwich to 

new heights. 

1 small eggplant (aubergine), 

sliced into thin rounds 

2 zucchinis (courgettes), sliced 

lengthways into thin strips 


4 slices wholemeal sourdough bread 

½ cup (120 g) reduced-fat ricotta 

4 tablespoons Romesco Sauce (see page 196) 

400 g leftover roast beef, thinly sliced 

2 cups (80 g) watercress or rocket leaves 


1 

2 

Heat a barbecue or chargrill pan to high. Spray 

the vegetables with cooking oil and, working in 

batches, cook for 2–3 minutes on each side until 

tender. Add the bread and cook for 1–2 minutes 

on each side until toasted. 

Place the ricotta and romesco sauce in a bowl, 

season to taste and combine until smooth. Spread 

the mixture over the bread. Layer the eggplant, 

zucchini and beef on the bread, then top with the 

watercress or rocket. Squeeze over the lemon

1 SERVE = 


1 unit bread 

¾ unit dairy 

1¼ units vegetables 

h with 

Ham and cheese wraps 

with wholegrain mustard 

and pickles 


Pickled vegetables add pizazz to the classic 

ham and cheese wrap. This wrap tastes great 

toasted too – just cook in a sandwich press 

for 2 minutes until golden on both sides. 

4 wholemeal mountain breads 

4 tablespoons wholegrain mustard or English mustard 

400 g lean, salt-reduced ham 

1 carrot, coarsely grated 

2 tomatoes, sliced 

1 cup (150 g) Pickled Zucchini or Pickled Cucumber 


¼ red (Spanish) onion, thinly sliced 


1 

Spread each piece of mountain bread with 

1 tablespoon mustard. Arrange the ham and 

vegetables on top, then sprinkle over the cheese 

and roll to enclose.

1 SERVE = 


1 unit bread 

¾ unit dairy 


with 

Ham and cheese wraps 

with wholegrain mustard 

and pickles 


Pickled vegetables add pizazz to the classic 

ham and cheese wrap. This wrap tastes great 

toasted too – just cook in a sandwich press 

for 2 minutes until golden on both sides. 

4 wholemeal mountain breads 

4 tablespoons wholegrain mustard or English mustard 

400 g lean, salt-reduced ham 



1 cup (150 g) Pickled Zucchini or Pickled Cucumber 


¼ red (Spanish) onion, thinly sliced 


1 

Spread each piece of mountain bread with 

1 tablespoon mustard. Arrange the ham and 

vegetables on top, then sprinkle over the cheese 


1 SERVE = 


½ unit bread 

¼ unit dairy 



Creamy chick 

soup with rock 


3 cups (750 ml) Chicken Stock 


400 g skinless chicken thigh cutlets, trimmed of fat 

1 tablespoon light margarine 

2 leeks, trimmed, washed and 

chopped into ½ cm pieces 

2 potatoes (300 g), chopped into 

small pieces 

1 tablespoon dried sage leaves 

300 g mixed mushrooms, sliced 

325 ml reduced-fat milk 

ROCKET PESTO 

80 g baby rocket 

2 teaspoons extra virgin olive oil 

1 tablespoon lemon juice 

1 clove garlic, crushed 

1 

2 

3 

Rich, creamy and livene 

soup tastes as good as i 

last for long. 

Bring the chicken stock t 

saucepan. Add the chicke 

remove the pan from the 

stock for 15 minutes. Rem 

and, when cool enough to 

discard the bones. Spoon 

or bowl and set aside, res 

Place a large heavy-base 

Add the margarine, leek, 

lid on but slightly askew, 

until the vegetables are s 

a further 3–4 minutes. Ad 

with salt and pepper to ta 

potato is tender. Allow to 

a hand-held blender unti 

add the milk and shredde 

For the rocket pesto, ble 

with the 2 tablespoons re 

and pepper to taste.

eamy chicken and mushroom 

up with rocket pesto 


h, creamy and livened up by the zingy rocket pesto, this 

p tastes as good as it looks. Prepare a big batch as it won’t 

g the chicken stock to simmering point in a medium–sized 

cepan. Add the chicken and simmer gently for 8 minutes, then 

ove the pan from the heat and leave the chicken to cool in the 

ck for 15 minutes. Remove the chicken with a slotted spoon 

, when cool enough to handle, shred the meat into pieces and 

ard the bones. Spoon out 2 tablespoons of the stock into a cup 

owl and set aside, reserving the rest of the stock in the pan. 

ce a large heavy-based stockpot over a low–medium heat. 

the margarine, leek, potato and sage and cook, with the 

n but slightly askew, for 8–10 minutes, stirring regularly, 

il the vegetables are soft. Add the mushrooms and cook for 

rther 3–4 minutes. Add the stock from the saucepan, season 

salt and pepper to taste and cook for 10 minutes until the 

ato is tender. Allow to cool for a few minutes, then blend with 

nd-held blender until smooth. Return to a low–medium heat, 

the milk and shredded chicken and bring to simmering point. 

the rocket pesto, blend all the ingredients together, along 

the 2 tablespoons reserved stock, then season with salt 

pepper to taste.

y chicken and mushroom 

ith rocket pesto 


my and livened up by the zingy rocket pesto, this 

s as good as it looks. Prepare a big batch as it won’t 

hicken stock to simmering point in a medium–sized 

Add the chicken and simmer gently for 8 minutes, then 

e pan from the heat and leave the chicken to cool in the 

5 minutes. Remove the chicken with a slotted spoon 

cool enough to handle, shred the meat into pieces and 

bones. Spoon out 2 tablespoons of the stock into a cup 

d set aside, reserving the rest of the stock in the pan. 

ge heavy-based stockpot over a low–medium heat. 

argarine, leek, potato and sage and cook, with the 

lightly askew, for 8–10 minutes, stirring regularly, 

getables are soft. Add the mushrooms and cook for 

–4 minutes. Add the stock from the saucepan, season 

nd pepper to taste and cook for 10 minutes until the 

nder. Allow to cool for a few minutes, then blend with 

ld blender until smooth. Return to a low–medium heat, 

lk and shredded chicken and bring to simmering point. 

ket pesto, blend all the ingredients together, along 

tablespoons reserved stock, then season with salt

1 SERVE = 


1 unit bread 


1 unit fats 

Tuna salad cups 

with paprika crisps 


A quick and easy lunch to prepare ahead. 

Combine the salad and dressing but keep the 

paprika chips and lettuce cups separate until 

you’re ready to eat. 

4 mountain breads 


2 ½ teaspoons sweet paprika 

1 × 420 g tin corn kernels 




2 tablespoons chopped flat-leaf parsley or mint 

1 long red chilli, seeded and finely sliced 


2 tablespoons lime or lemon juice 

8 iceberg lettuce leaves, soaked in cold water 

for 10 minutes 

400 g tinned tuna in spring water, drained 

1 

2 

Preheat the oven to 180°C. 

Lay the mountain breads on one or two baking 

trays and spray with cooking oil. Sprinkle over 

2 teaspoons of the paprika and season with salt 

and pepper. Bake for 6–7 minutes until crisp. 

When cool enough to handle, break half into

For the guacamole, mash the avocado with the 

1 SERVE = 




2¾ units fats 

Mexican burrito 

wraps with guacamole > 


Wholemeal tortilla wraps are more 

flavoursome and earthy then the standard 

white variety. Make the guacamole as spicy 

as you like; just balance it out with an extra 

squeeze of lime. 

8 hard-boiled eggs, peeled, chopped 

1 × 125 g tin corn kernels, rinsed and drained 

1 × 125 g tin red kidney beans, rinsed and drained 


2 teaspoons ground cumin 


4 wholemeal tortilla wraps 

80 g rocket leaves or any salad leaves 

GUACAMOLE 

120 g avocado 

juice of 1 lime 

3–4 drops Tabasco sauce (optional) 

1 small tomato, chopped 


1 

Combine the eggs, corn, kidney beans, 

mayonnaise and spices in a bowl. Season 

to taste with salt and pepper, mix well and 

set aside.

For the guacamole, mash the avocado with the 

1 SERVE = 





Mexican burrito 

wraps with guacamole > 


Wholemeal tortilla wraps are more 

flavoursome and earthy then the standard 

white variety. Make the guacamole as spicy 

as you like; just balance it out with an extra 

squeeze of lime. 

8 hard-boiled eggs, peeled, chopped 

1 × 125 g tin corn kernels, rinsed and drained 

1 × 125 g tin red kidney beans, rinsed and drained 




4 wholemeal tortilla wraps 

80 g rocket leaves or any salad leaves 

GUACAMOLE 

120 g avocado 

juice of 1 lime 

3–4 drops Tabasco sauce (optional) 

1 small tomato, chopped 


Combine the eggs, corn, kidney beans, 

mayonnaise and spices in a bowl. Season 

to taste with salt and pepper, mix well and 

set aside.

1 SERVE = 


1 unit bread 


¼ unit fats 

Roast cauliflo 

chargrilled zu 


1⅓ cups (200 g) frozen broad beans 

2 cups (400 g) French-style (puy) 

lentils, rinsed and drained 


300 g cauliflower, cut into florets 

2 carrots, sliced into 5 mm 

thick rounds 

1 red (Spanish) onion, sliced into 

2 cm thick wedges 


1 teaspoon ground sumac 

1 teaspoon sweet paprika 

2 zucchinis (courgettes), cut on the diagonal into 1 cm 

thick slices 

2 quantities Garlic Yoghurt Dressing 


handful mint leaves, roughly chopped 

1 

2 

3 

4 

5 

The lentils in this recip 

this beautiful salad a co 


baking paper. 

Blanch the broad beans i 

for 2 minutes or until ten 

slotted spoon and transfe 

again, then peel and set a 

and bring back to the boi 

gently for 20–25 minutes 

then pour over the lemon 

Meanwhile, combine the 

bowl and spray with cook 

paprika and toss well to c 

layer on the prepared tra 

Roast for 20–25 minutes, 

Remove from the oven an 

Heat a chargrill pan to hi 

cook for 1–2 minutes on e 

Place the broad beans, le 

zucchini in a large bowl. A

ce the broad beans, lentils, roast vegetables and grilled 

chini in a large bowl. Add the dressing and half the mint, 

ast cauliflower and lentil salad with 

argrilled zucchini 


lentils in this recipe contribute a protein unit, making 

beautiful salad a complete meal. 

heat the oven to 220°C and line two baking trays with 

nch the broad beans in a large saucepan of boiling water 

2 minutes or until tender. Remove the broad beans with a 

ted spoon and transfer to a bowl of iced water to cool. Drain 

in, then peel and set aside. Add the lentils to the pan of water 

bring back to the boil. Reduce the heat to low and simmer 

tly for 20–25 minutes until the lentils are tender. Drain, 

n pour over the lemon juice and zest and mix gently. 

nwhile, combine the cauliflower, carrot and onion in a large 

l and spray with cooking oil. Sprinkle over the sumac and 

rika and toss well to coat. Arrange the vegetables in a single 

r on the prepared trays and spray with cooking oil again. 

st for 20–25 minutes, turning once, until golden and tender. 

ove from the oven and set aside until ready to use. 

t a chargrill pan to high. Spray the zucchini with oil then 

k for 1–2 minutes on each side until tender.

oad beans, lentils, roast vegetables and grilled 

a large bowl. Add the dressing and half the mint, 

cauliflower and lentil salad with 

illed zucchini 

COOK 30 mins 

s in this recipe contribute a protein unit, making 

iful salad a complete meal. 

e oven to 220°C and line two baking trays with 

broad beans in a large saucepan of boiling water 

es or until tender. Remove the broad beans with a 

on and transfer to a bowl of iced water to cool. Drain 

peel and set aside. Add the lentils to the pan of water 

ack to the boil. Reduce the heat to low and simmer 

0–25 minutes until the lentils are tender. Drain, 

over the lemon juice and zest and mix gently. 

, combine the cauliflower, carrot and onion in a large 

pray with cooking oil. Sprinkle over the sumac and 

d toss well to coat. Arrange the vegetables in a single 

e prepared trays and spray with cooking oil again. 

0–25 minutes, turning once, until golden and tender. 

om the oven and set aside until ready to use. 

rgrill pan to high. Spray the zucchini with oil then 

2 minutes on each side until tender.

1 SERVE = 


1 unit bread 

¼ unit dairy 


1 unit fats 

Indian-sp 

and chickp 

blackened 

SERVES 4 

375 g cauliflower, cut into 

medium-sized florets 

300 g sweet potato, peeled and 

cut into 2 cm pieces 


1 tablespoon Garam Masala 


1 teaspoon ground turmeric 

1 tablespoon vegetable oil 

2 onions, halved, thinly sliced 

375 g green beans, trimmed 

160 g reduced-fat Greek-style yoghurt 


juice of ½ a lemon 

1 kg tinned chickpeas, drained 

and rinsed well 

handful coriander leaves 

lemon wedges, to serve (optional) 

1 

2 

3 

4 

5 

Roast cauliflowe 

with Indian spic 

salad that is eart 

Preheat oven to 2 

baking paper. 

Combine the caul 

and spray with co 

and toss well to c 

on the prepared t 

20–25 minutes, tu 

Meanwhile, place 

the vegetable oil a 

8–10 minutes unti 

from the heat and 

Steam or boil the 

Drain, then refres 

and set aside. 

Place the yoghurt 

combine. Season

Indian-spiced cauliflower 

and chickpea salad with 

blackened onions 


Roast cauliflower is sweet and delicious. Teamed here 

with Indian spices and chickpeas, it makes for a hearty 

salad that is earthy and aromatic. 

Preheat oven to 220°C and line two baking trays with 

baking paper. 

Combine the cauliflower and sweet potato in a large bowl 

and spray with cooking oil. Add the garam masala and turmeric 

and toss well to coat. Arrange the vegetables in a single layer 

on the prepared trays and spray with cooking oil again. Roast for 

20–25 minutes, turning once, until golden and tender. Set aside. 

Meanwhile, place a large frying pan over high heat. Add 

the vegetable oil and onion and cook, stirring regularly, for 

8–10 minutes until the onions are blackened, then remove 

from the heat and set aside. 

Steam or boil the green beans for 4–5 minutes until just tender. 

Drain, then refresh in cold water and drain again. Chop in half 


Place the yoghurt, cumin and lemon juice in a small bowl and 

combine. Season to taste with salt and pepper.

5 

Meanwhile, for the salad, 

1 SERVE = 


½ unit bread 

½ unit fruit 


1 unit fats 

Steamed fish w 

and orange sa 


1 cup (150 g) frozen broad beans 


1 leek, trimmed, washed and halved lengthways, then 

finely sliced 

1 teaspoon fennel seeds 

1½ carrots, coarsely grated 

2 cloves garlic, crushed 

4 × 100 white fish fillets (such as 

blue-eye, ling or snapper), skin 

and bones removed 

finely grated zest of 1 orange 

1 tablespoon chopped flat-leaf parsley 

120 ml salt-reduced fish stock or 

white wine 

FENNEL AND ORANGE SALAD 

2 oranges, peeled and all white 

pith removed 

2 tablespoons drained capers 

1 bulb fennel, trimmed and 

finely sliced 

1 tablespoon white balsamic vinegar 

or apple cider vinegar 

small handful flat-leaf parsley leaves 

1 

2 

3 

4 

This is an impressive lu 

Use the fennel immedia 


Blanch the broad beans i 

2 minutes or until tender 

drain, peel and set aside. 

Cook the olive oil, leek an 

medium heat for 3–4 min 

Add the carrot and garlic 

then remove from the he 

Cut eight lengths of foil a 

on top of each other. Fold 

open. Repeat with remain 

baking tray. Divide the le 

and lay a piece of fish on 

beans, orange zest and p 

stock or wine into each p 

times to seal tightly. Coo 

from the oven and check 

reseal and cook for anoth

nwhile, for the salad, segment the oranges by holding them 

eamed fish with fennel 

d orange salad 


s is an impressive lunch to serve when you’re entertaining. 

the fennel immediately after slicing, as it oxidises quickly. 


nch the broad beans in a large saucepan of boiling water for 

inutes or until tender. Transfer to a bowl of iced water to cool, then 

in, peel and set aside. 

k the olive oil, leek and fennel seeds in a frying pan over 

dium heat for 3–4 minutes until the leek begins to soften. 

the carrot and garlic and cook for 3–4 minutes until soft, 

n remove from the heat and season with salt and pepper. 

eight lengths of foil about 40 cm long and place two pieces 

op of each other. Fold in three sides, leaving one long side 

n. Repeat with remaining foil, then place the parcels on a large 

ing tray. Divide the leek and carrot mixture among the parcels 

lay a piece of fish on top of each pile. Scatter over the broad 

ns, orange zest and parsley and season to taste. Pour a ¼ of the 

ck or wine into each parcel, then fold the open end over a few 

es to seal tightly. Cook in the oven for 12–14 minutes. Remove 

the oven and check that the fish is cooked through: if not, 

eal and cook for another 2–3 minutes before checking again.

, for the salad, segment the oranges by holding them 

ed fish with fennel 

ange salad 

COOK 25 mins 

impressive lunch to serve when you’re entertaining. 

nnel immediately after slicing, as it oxidises quickly. 


broad beans in a large saucepan of boiling water for 

or until tender. Transfer to a bowl of iced water to cool, then 


live oil, leek and fennel seeds in a frying pan over 

at for 3–4 minutes until the leek begins to soften. 

rrot and garlic and cook for 3–4 minutes until soft, 

ve from the heat and season with salt and pepper. 

engths of foil about 40 cm long and place two pieces 

ach other. Fold in three sides, leaving one long side 

at with remaining foil, then place the parcels on a large 

y. Divide the leek and carrot mixture among the parcels 

iece of fish on top of each pile. Scatter over the broad 

nge zest and parsley and season to taste. Pour a ¼ of the 

ine into each parcel, then fold the open end over a few 

al tightly. Cook in the oven for 12–14 minutes. Remove 

ven and check that the fish is cooked through: if not, 

cook for another 2–3 minutes before checking again.

1 SERVE = 


¼ unit bread 


1 unit fats 

Lamb kebabs 

dip and tomat 


400 g lean minced lamb 

½ onion, finely chopped 


3 teaspoons ground sumac 

1 teaspoon ground allspice 

finely grated zest of ½ lemon 

3 tablespoons fresh 


handful flat-leaf parsley, 



Spiced Eggplant Dip (see page 202), 

to serve 


TOMATO CUCUMBER SALAD 

3 tomatoes, cut into 1 cm dice 

2 Lebanese (small) cucumbers, 

cut into 1 cm dice 

small handful flat-leaf parsley, 




½ teaspoon ground sumac 

1 

2 

3 

4 

Prepare the kebabs and 

a ready-made lunch. Yo 

before too. Just wrap th 

when ready to serve. Yo 

this recipe. If using woo 

in water for 20 minutes 

Place the lamb mince, on 

and ¾ of the parsley in a 

and pepper, then mix wit 

mixture into eight even lo 

onto the skewers. 

For the salad, place all th 

to taste with salt and pep 

Heat a barbecue or charg 

oil. Cook the kebabs, turn 

cooked through. 

Serve the kebabs with th 

wedges alongside. 

Tip: Try serving the kebabs 

instead of the eggplant dip

mb kebabs with spiced eggplant 

p and tomato cucumber salad 


pare the kebabs and eggplant dip the day before for 

ady-made lunch. You can even cook the kebabs the day 

ore too. Just wrap them in foil and heat gently in the oven 

en ready to serve. You’ll need metal or wooden skewers for 

recipe. If using wooden ones, make sure you soak them 

ater for 20 minutes before use. 

ce the lamb mince, onion, spices, lemon zest, breadcrumbs 

¾ of the parsley in a large bowl. Season to taste with salt 

pepper, then mix with your hands to combine. Shape the 

ture into eight even logs about 15 cm long, and thread these 

o the skewers. 

the salad, place all the ingredients in a bowl, then season 

aste with salt and pepper and toss to combine. 

t a barbecue or chargrill pan to high and spray with cooking 

Cook the kebabs, turning often, for 7–8 minutes or until 

ked through. 

ve the kebabs with the eggplant dip and salad, with lemon 

ges alongside. 

Try serving the kebabs with Zucchini Hummus (see page 204) 

ead of the eggplant dip if you like.

kebabs with spiced eggplant 

d tomato cucumber salad 

COOK 8 mins 

e kebabs and eggplant dip the day before for 

ade lunch. You can even cook the kebabs the day 

. Just wrap them in foil and heat gently in the oven 

y to serve. You’ll need metal or wooden skewers for 

. If using wooden ones, make sure you soak them 

or 20 minutes before use. 

amb mince, onion, spices, lemon zest, breadcrumbs 

e parsley in a large bowl. Season to taste with salt 

r, then mix with your hands to combine. Shape the 

to eight even logs about 15 cm long, and thread these 

lad, place all the ingredients in a bowl, then season 

th salt and pepper and toss to combine. 

becue or chargrill pan to high and spray with cooking 

e kebabs, turning often, for 7–8 minutes or until 

ebabs with the eggplant dip and salad, with lemon 

ving the kebabs with Zucchini Hummus (see page 204) 

he eggplant dip if you like.

1 SERVE = 


1¾ units vegetables 


Chilli, tof 

SERVES 4 

500 g firm tofu, drained, 

cut into 2 cm cubes 


1 tablespoon peanut oil 

3 cloves garlic, sliced 

2 tablespoons very finely 

chopped ginger 

1 red (Spanish) onion, cut into 

1 cm wedges 

2 carrots, sliced into thin batons 

2 red capsicums (peppers), 

trimmed, seeded and cut into 

1 cm thick strips 

2 bunches bok choy, cut into 

5 cm lengths, leaves and stems separated and 

washed 

1 tablespoon Chinese chilli sauce 

1 tablespoon tomato sauce 


2 teaspoons white vinegar 

1 tablespoon toasted sesame seeds 

1 

2 

3 

4 

The secret to del 

coloured on all s 

to the finished d 

Asian grocers, an 

its sweet chilli co 

taste if you like i 

Arrange the tofu c 

5 minutes to abso 

Place a large non 


pepper then fry in 

until browned on a 

Increase the heat 


stir-fry for 4–5 mi 

the bok choy stem 

and vinegar, then 

and the tofu. Toss 

through and the b 

Divide the vegetab 

the sesame seeds 

Tip: Serve this with

Chilli, tofu and vegetable stir-fry 


The secret to delicious tofu is to cook it until it is wellcoloured 

on all sides – this will add flavour and texture 

to the finished dish. Chinese chilli sauce is available from 

Asian grocers, and be warned: it is very hot, not at all like 

its sweet chilli cousin. Use with caution, adding more to 

taste if you like it hot. 

Arrange the tofu cubes in a single layer on paper towel for 

5 minutes to absorb any excess moisture. 

Place a large non-stick frying pan or wok over medium–high heat 

and spray with cooking oil. Season the tofu generously with black 

pepper then fry in two batches for 4–5 minutes, turning carefully, 

until browned on all sides. Remove from the pan and set aside. 

Increase the heat to high, add the peanut oil, garlic and ginger 

and cook for 1 minute. Add the onion, carrot and capsicum and 

stir-fry for 4–5 minutes until the vegetables begin to soften. Add 

the bok choy stems and cook for 2 minutes. Combine the sauces 

and vinegar, then add to the pan along with the bok choy leaves 

and the tofu. Toss gently for 1 minute until the tofu is heated 

through and the bok choy wilts. 

Divide the vegetables and tofu among plates and sprinkle with 

the sesame seeds before serving. 

Serve this with rice from your daily allowance if you like.

1 SERVE = 



1 unit fats 

Ginger-steam 

stir-fried vege 


3 teaspoons peanut oil 

1 tablespoon finely sliced ginger 

1 long red chilli, sliced 

2 red capsicums (peppers), trimmed, seeded and 

thinly sliced 

150 g green beans, trimmed, 

halved lengthways 

1 bunch bok choy, chopped into 

5 cm lengths, leaves and stems separated and 

washed 

2 tablespoons oyster sauce 


GINGER-STEAMED TOFU 

700 g silken tofu, drained, cut 

crossways into 3 cm thick pieces 

1 teaspoon sesame oil 

1 × 2 cm piece ginger, peeled and 

sliced into thin matchsticks 

1 small red chilli, finely sliced 

2 spring onions, trimmed and 

finely sliced 


1 

2 

3 

4 

5 

This dish features silke 

and is perfect for steam 

For the ginger-steamed 

fits inside a steamer bas 

over the ginger, chilli and 

white pepper. 

Half-fill a large saucepan 

Place the plate inside the 

the tofu for 4 minutes, th 

Meanwhile, heat the pean 

over high heat. Add the g 

Add the capsicum, green 

for 3 minutes, then add th 

2–3 minutes more until th 

Add the bok choy leaves 

the leaves wilt. 

Remove the plate from th 

the liquid around the tofu 

with the remaining spring 

Serve the steamed tofu w

nger-steamed tofu with 

r-fried vegetables 


s dish features silken tofu, which has a soft, velvety texture, 

is perfect for steaming. 

the ginger-steamed tofu, arrange the tofu on a plate that 

inside a steamer basket. Drizzle with sesame oil and scatter 

r the ginger, chilli and ½ of the spring onion. Season with 

f-fill a large saucepan with water and bring to the boil. 

ce the plate inside the steamer basket, cover and steam 

tofu for 4 minutes, then remove from the heat and set aside. 

nwhile, heat the peanut oil in a wok or a large frying pan 

r high heat. Add the ginger and chilli and stir-fry for 1 minute. 

the capsicum, green beans and bok choy stems and cook 

3 minutes, then add the oyster and soy sauce and cook for 

minutes more until the vegetables are almost tender. 

the bok choy leaves and toss for a further minute until 

leaves wilt. 

ove the plate from the steamer basket and gently drain away 

liquid around the tofu. Spoon over the soy sauce and scatter 

the remaining spring onion. 

ve the steamed tofu with the stir-fried vegetables.

-steamed tofu with 

ied vegetables 

COOK 10 mins 

features silken tofu, which has a soft, velvety texture, 

fect for steaming. 

ger-steamed tofu, arrange the tofu on a plate that 

a steamer basket. Drizzle with sesame oil and scatter 

nger, chilli and ½ of the spring onion. Season with 

arge saucepan with water and bring to the boil. 

late inside the steamer basket, cover and steam 

r 4 minutes, then remove from the heat and set aside. 

, heat the peanut oil in a wok or a large frying pan 

eat. Add the ginger and chilli and stir-fry for 1 minute. 

psicum, green beans and bok choy stems and cook 

es, then add the oyster and soy sauce and cook for 

s more until the vegetables are almost tender. 

k choy leaves and toss for a further minute until 

e plate from the steamer basket and gently drain away 

round the tofu. Spoon over the soy sauce and scatter 

maining spring onion. 

teamed tofu with the stir-fried vegetables.

1 SERVE = 


½ unit dairy 


¾ unit fat 

Roast vege 

SERVES 6 

1 eggplant (aubergine), cut 

lengthways into 5 mm thick slices 

1 red capsicum (pepper), trimmed, seeded and cut 

into 1 cm thick slices 

400 g pumpkin (squash), peeled and 

cut into 1 cm thick slices 

2 red (Spanish) onions, 1 cut into 

1 cm wedges, 1 finely chopped 



3 cloves garlic, finely chopped 

2 tablespoons dried mixed herbs 

2 × 400 g tins peeled tomatoes 

2 tablespoons salt-reduced tomato 

paste (puree) 

1050 g silken tofu, drained 

180 g frozen spinach, thawed, 



1 

2 

3 

4 

5 

A new take on an 

vegetables, which 

creamy tofu mas 

if you don’t tell t 


baking paper. 

Arrange the eggp 

on the prepared t 

salt and pepper a 

through, until tend 

Reduce the oven t 


heat. Add the olive 

herbs and cook fo 

tomatoes and tom 

pepper. Bring to t 

for 10 minutes un 

Blend the tofu and 

Alternatively, plac 

smooth. Season t 

the roast onion we 

Spray a 2.5 litre o

Roast vegetable and tofu lasagne 

SERVES 6 PREP 25 mins COOK 1 hour 

A new take on an old favourite, this dish features roast 

vegetables, which add a lovely depth of flavour, and has 

creamy tofu masquerading as cheese (no one will know 

if you don’t tell them!). 

Preheat the oven to 220°C and line two baking trays with 

baking paper. 

Arrange the eggplant, capsicum, pumpkin and onion wedges 

on the prepared trays, spray with cooking oil, season to taste with 

salt and pepper and roast for 20–25 minutes, turning halfway 

through, until tender. Remove from the oven and set aside. 

Reduce the oven temperature to 200°C. 

Meanwhile, place a medium-sized saucepan over medium–high 

heat. Add the olive oil, finely chopped onion, garlic and mixed 

herbs and cook for 4–5 minutes until the onion softens. Add the 

tomatoes and tomato paste and season to taste with salt and 

pepper. Bring to the boil, then reduce the heat and simmer 

for 10 minutes until thickened. 

Blend the tofu and spinach in a food processor until smooth. 

Alternatively, place in a bowl and mix together by hand until 

smooth. Season to taste with salt and pepper. Roughly chop 

the roast onion wedges and stir through the tofu mixture. 

Spray a 2.5 litre ovenproof dish with cooking oil. Pour half of the

1 SERVE = 


2 units bread 


1 unit fats 

Gourmet vege 

SERVES 4 PREP 25 mins, plus rest 

1 cup (70 g) wholemeal breadcrumbs 

1 bulb fennel, trimmed and cut into 

3 mm thick slices, fronds reserved and finely 

chopped 


3½ teaspoons ground sumac 

1 kg tinned chickpeas, drained 

and rinsed 


2 teaspoons dried mint 

1 tablespoon extra virgin olive oil 

¼ teaspoon chilli powder 

2 cups (80 g) rocket leaves 

or watercress 

2 tomatoes, sliced into 

1 cm thick rounds 

8 tablespoons Zucchini Hummus 


Honey-roasted Carrots with Cumin 

and Caraway (see page 146) 

1 

2 

3 

4 

5 

Some of the best meat-f 

chickpea versions are n 

amazing too. 


Toast the breadcrumbs o 

lightly golden. 

Arrange the fennel slices 

with cooking oil. Sprinkle 

season to taste with salt 

until golden and crisp. 

Meanwhile, blend the chi 

Add the chopped fennel f 

the lemon juice, the rema 

powder and 1 tablespoon 

add the breadcrumbs, se 

blend again. Taste, and a 

if desired. Set aside for 1 

to absorb some of the mo 

equal portions and shape 

Place a large frying pan o 

cooking oil. Cook the bur 

until golden and cooked t

urmet vegetarian burgers 

25 mins, plus resting time COOK 30 mins 

e of the best meat-free burgers you’ll ever eat, these 

ckpea versions are not only seriously tasty, but they look 


st the breadcrumbs on a baking tray for 3–5 minutes until 

tly golden. 

ange the fennel slices on a baking-paper-lined tray and spray 

cooking oil. Sprinkle over ½ teaspoon of the sumac and 

son to taste with salt and pepper. Roast for 30–35 minutes 

il golden and crisp. 

nwhile, blend the chickpeas in a food processor until smooth. 

the chopped fennel fronds, lemon zest, 2 tablespoons of 

lemon juice, the remaining sumac, the mint, olive oil, chilli 

der and 1 tablespoon water. Blend until well combined, then 

the breadcrumbs, season to taste with salt and pepper and 

nd again. Taste, and add more lemon juice or chilli powder, 

sired. Set aside for 15 minutes to allow the breadcrumbs 

bsorb some of the moisture. Divide the mixture into four 

al portions and shape into 10 cm round burgers. 

ce a large frying pan over medium heat and spray with 

king oil. Cook the burgers for 4 minutes on each side 

il golden and cooked through.

et vegetarian burgers 

25 mins, plus resting time COOK 30 mins 

e best meat-free burgers you’ll ever eat, these 

ersions are not only seriously tasty, but they look 


readcrumbs on a baking tray for 3–5 minutes until 

e fennel slices on a baking-paper-lined tray and spray 

g oil. Sprinkle over ½ teaspoon of the sumac and 

taste with salt and pepper. Roast for 30–35 minutes 

n and crisp. 

, blend the chickpeas in a food processor until smooth. 

opped fennel fronds, lemon zest, 2 tablespoons of 

juice, the remaining sumac, the mint, olive oil, chilli 

d 1 tablespoon water. Blend until well combined, then 

eadcrumbs, season to taste with salt and pepper and 

n. Taste, and add more lemon juice or chilli powder, 

Set aside for 15 minutes to allow the breadcrumbs 

ome of the moisture. Divide the mixture into four 

ions and shape into 10 cm round burgers. 

ge frying pan over medium heat and spray with 

l. Cook the burgers for 4 minutes on each side 

n and cooked through.

BEEF, 

LAMB 

& PORK

BEEF, 

LAMB 

& PORK

BEEF, 

LAMB 

& PORK

1 SERVE = 

2 units protein 


1 unit fats 

Lemongrass a 

with stir-fried 


COOK 15 mins 

4 × 200 g barbecue pork chops 

(loin or blade), trimmed of fat 


10 dried shiitake mushrooms, 

soaked in 1½ cups (375 ml) hot 

water for 20 minutes 


1 tablespoon fish sauce 

1 tablespoon peanut or vegetable oil 

1 stalk lemongrass, trimmed and 



1 long red chilli, finely sliced 

1 carrot, sliced into thin rounds 

150 g snowpeas (mange-tout), 

trimmed 

150 g green beans, trimmed and 


4 spring onions, trimmed and sliced 

into 3 cm lengths 

lime wedges, to serve (optional) 

LEMONGRASS AND CHILLI PASTE 

2 spring onions, trimmed and chopped 

1 stalk lemongrass, trimmed 

and chopped 

2 cloves garlic, chopped 

1 long red chilli, chopped 

1 

2 

3 

4 

Marinating the pork ov 

also tenderises the mea 

difference, so get starte 

To make the paste, blend 

and season with pepper. 

marinate overnight. 


cooking oil and cook for 3 

through. Cover with foil a 

While the pork is resting, 

soaking water, and slice 

the soaking water into a 

sediment from the bottom 

sauces and set aside. 

Place a large wok or fryin 

lemongrass, garlic and c 

carrot and cook for 1 min 

and spring onion. Toss an 

then pour in the sauce an 

cook for 3–4 minutes unt 

season with pepper.

ce a large wok or frying pan over high heat. Add the oil, 

ongrass, garlic and chilli and cook for 1 minute. Add the 

rot and cook for 1 minute before adding the snowpeas, beans 

spring onion. Toss and cook the vegetables for 1 minute, 

n pour in the sauce and toss quickly to combine. Cover and 

k for 3–4 minutes until the vegetables are tender, then 

son with pepper. 

mongrass and chilli barbecued pork 

th stir-fried vegetables 

15 mins, plus soaking and marinating time 

rinating the pork overnight not only adds flavour but 

tenderises the meat. Even a few hours will make a big 

erence, so get started on the pork as early as you can. 

ake the paste, blend all the ingredients to a coarse paste 

season with pepper. Rub the paste into the pork chops and 

rinate overnight. 

t a barbecue or chargrill pan to high. Spray the chops with 

king oil and cook for 3–4 minutes each side until just cooked 

ugh. Cover with foil and set aside to rest for 5 minutes. 

ile the pork is resting, drain the mushrooms, reserving the 

king water, and slice thickly. Measure out 4 tablespoons of 

soaking water into a jug, being careful not to get any of the 

iment from the bottom, then mix this with the soy and fish 

ces and set aside.

grass and chilli barbecued pork 

tir-fried vegetables 

15 mins, plus soaking and marinating time 

g the pork overnight not only adds flavour but 

rises the meat. Even a few hours will make a big 

, so get started on the pork as early as you can. 

e paste, blend all the ingredients to a coarse paste 

n with pepper. Rub the paste into the pork chops and 

becue or chargrill pan to high. Spray the chops with 

l and cook for 3–4 minutes each side until just cooked 

over with foil and set aside to rest for 5 minutes. 

ork is resting, drain the mushrooms, reserving the 

ter, and slice thickly. Measure out 4 tablespoons of 

g water into a jug, being careful not to get any of the 

rom the bottom, then mix this with the soy and fish 

set aside. 

ge wok or frying pan over high heat. Add the oil, 

s, garlic and chilli and cook for 1 minute. Add the 

cook for 1 minute before adding the snowpeas, beans 

onion. Toss and cook the vegetables for 1 minute, 

in the sauce and toss quickly to combine. Cover and 

4 minutes until the vegetables are tender, then

1 SERVE = 


1 unit bread 

¼ unit dairy 



Chilli con 

corn and a 

SERVES 4 


1 red (Spanish) onion, finely chopped 


1 tablespoon dried oregano 

1 × 35 g packet chilli seasoning 

800 g lean minced beef 

1 × 400 g tin crushed tomatoes 

1½ tablespoons salt-reduced tomato 

paste (puree) 

1½ tablespoons red wine vinegar 

2 cups (350 g) tinned red kidney 

beans, rinsed and drained 

2 corn cobs 



lemon halves, to serve (optional) 

AVOCADO SALAD 

1 avocado, halved, seeded and diced 

2 tomatoes, seeded and chopped 

½ red (Spanish) onion, finely sliced 


1 

2 

3 

One of Mexico’s 

now an Australia 

are available in s 

chillies or pickle 

con carne to mak 

Place a large hea 

Add the oil, onion, 

until the onion be 

cook for 1 minute 

up the lumps, for 

Stir in the tomato 

3 minutes. Add th 

season with salt a 

then reduce the h 

stirring occasiona 

for a further 10–12 

most of the liquid 

Meanwhile, heat a 

corn lightly with c 

until the corn is co 

steam or boil the 

For the avocado s

Chilli con carne with blackened 

corn and avocado salad 


One of Mexico’s most well-known exports, chilli con carne is 

now an Australian favourite. Packets of chilli seasoning mix 

are available in supermarkets, and you can also add chipotle 

chillies or pickled jalapenos for extra kick. Use leftover chilli 

con carne to make the enchiladas on page 129. 

Place a large heavy-based saucepan over medium–high heat. 

Add the oil, onion, garlic and oregano and cook for 4–5 minutes 

until the onion begins to soften. Stir in the seasoning mix and 

cook for 1 minute. Add the beef mince and cook, stirring to break 

up the lumps, for 5–6 minutes until the mince starts to colour. 

Stir in the tomatoes and tomato paste and continue to cook for 

3 minutes. Add the vinegar and 3 tablespoons water, then 

season with salt and pepper to taste. Bring to simmering point, 

then reduce the heat to low, cover and simmer for 20 minutes, 

stirring occasionally. Add the kidney beans and cook, uncovered, 

for a further 10–12 minutes until the mixture has thickened and 

most of the liquid has evaporated (take care not to let it dry out). 

Meanwhile, heat a barbecue or chargrill pan to high. Spray the 

corn lightly with cooking oil and cook, turning, for 7–8 minutes 

until the corn is cooked and blackened in spots. (Alternatively, 

steam or boil the corn until tender.) Cut each corn cob in half. 

For the avocado salad, place all the ingredients in a bowl,

Chilli con carne with blackened 

corn and avocado salad 

PREP 15 mins COOK 45 mins 

One of Mexico’s most well-known exports, chilli con carne is 

now an Australian favourite. Packets of chilli seasoning mix 

are available in supermarkets, and you can also add chipotle 

chillies or pickled jalapenos for extra kick. Use leftover chilli 

con carne to make the enchiladas on page 129. 


Add the oil, onion, garlic and oregano and cook for 4–5 minutes 

until the onion begins to soften. Stir in the seasoning mix and 

cook for 1 minute. Add the beef mince and cook, stirring to break 

up the lumps, for 5–6 minutes until the mince starts to colour. 

Stir in the tomatoes and tomato paste and continue to cook for 

3 minutes. Add the vinegar and 3 tablespoons water, then 

season with salt and pepper to taste. Bring to simmering point, 

then reduce the heat to low, cover and simmer for 20 minutes, 

stirring occasionally. Add the kidney beans and cook, uncovered, 

for a further 10–12 minutes until the mixture has thickened and 

most of the liquid has evaporated (take care not to let it dry out). 

Meanwhile, heat a barbecue or chargrill pan to high. Spray the 

corn lightly with cooking oil and cook, turning, for 7–8 minutes 

until the corn is cooked and blackened in spots. (Alternatively, 

steam or boil the corn until tender.) Cut each corn cob in half. 

For the avocado salad, place all the ingredients in a bowl,

1 SERVE = 



1 unit fats 

Cajun-spiced 

braised red ca 



1 white onion, chopped, 1 tablespoon 

reserved for garnish 

4 tablespoons pickled jalapeno 

chillies, drained, 1 tablespoon 

reserved for garnish 

2 tablespoons apple cider vinegar 

½ cup (180 g) tomato sauce 

3 tablespoons barbecue sauce 

2 tablespoons Cajun Spice Mix 


3 teaspoons ground coriander 


1 × 800 g pork shoulder, trimmed 

of fat, cut into 5 cm pieces 

1½ cups (375 ml) Chicken Stock 


Braised Red Cabbage with 

Honey and Mustard (see page 150), warm, to serve 

1 

2 

3 

4 

5 

This is a dish for a lazy 

produces tender, juicy 

any leftover pork to ma 

on page 139. 


Place the garlic, onion, c 

processor and process u 

spice mix and coriander a 


and spray with cooking o 

necessary, for 3–4 minute 

and set aside. Add the sp 

bring to the boil. Reduce 

occasionally, for 10–12 m 

Return the pork to the ca 


then transfer to the oven 

is falling apart. 

Using a slotted spoon, re 

transfer to a chopping bo 

then return to the sauce

ng a slotted spoon, remove the pork from the sauce and 

sfer to a chopping board. Roughly shred with two forks, 

n return to the sauce and gently heat through until warm. 

jun-spiced pork with 

aised red cabbage 

15 mins COOK 2 hours 15 mins 

s is a dish for a lazy weekend. The long, slow cooking 

duces tender, juicy meat which just falls apart. Use 

leftover pork to make the shredded pork sandwiches 


ce the garlic, onion, chilli and vinegar in the bowl of a food 

cessor and process until smooth. Stir through the sauces, 

e mix and coriander and set aside. 

ce a large heavy-based casserole over medium–high heat 

spray with cooking oil. Cook the pork, in two batches if 

essary, for 3–4 minutes until browned all over, then remove 

set aside. Add the spicy sauce mixture to the casserole and 

g to the boil. Reduce the heat to a simmer and cook, stirring 

asionally, for 10–12 minutes until the onion is cooked. 

urn the pork to the casserole, pour in the chicken stock, 

son to taste with salt and pepper and stir to combine. Cover, 

n transfer to the oven and cook for 2 hours until the pork 

lling apart.

tted spoon, remove the pork from the sauce and 

a chopping board. Roughly shred with two forks, 

to the sauce and gently heat through until warm. 

-spiced pork with 

d red cabbage 

COOK 2 hours 15 mins 

ish for a lazy weekend. The long, slow cooking 

tender, juicy meat which just falls apart. Use 

er pork to make the shredded pork sandwiches 


arlic, onion, chilli and vinegar in the bowl of a food 

and process until smooth. Stir through the sauces, 

nd coriander and set aside. 

ge heavy-based casserole over medium–high heat 

with cooking oil. Cook the pork, in two batches if 

, for 3–4 minutes until browned all over, then remove 

ide. Add the spicy sauce mixture to the casserole and 

e boil. Reduce the heat to a simmer and cook, stirring 

ly, for 10–12 minutes until the onion is cooked. 

pork to the casserole, pour in the chicken stock, 

taste with salt and pepper and stir to combine. Cover, 

fer to the oven and cook for 2 hours until the pork

1 SERVE = 



1 unit fats 

Beef, pickled c 

mushroom sti 


225 g sugar snap peas 

800 g beef shin, trimmed of fat 

and sinew, thinly sliced 

1 teaspoon sesame oil 




2 tablespoons finely sliced ginger 

225 g button mushrooms, quartered 

6 spring onions, trimmed and finely sliced on the 

diagonal, a handful reserved for the garnish 

1 × 410 g tin baby corn, drained, 

spears halved lengthways 

1 cup (90 g) Pickled Carrot (see page 201) or 1 carrot, 

shredded 

1 cup (80 g) bean sprouts 


1 tablespoon salt-reduced soy sauce 

1 

2 

3 

4 

Beef shin is an econom 

in slow-cooked braises. 

heat, ensuring that it re 

It’s important when sti 

cook the beef in batche 

Bring a saucepan of wate 

and cook for 2 minutes. D 

drain again and set aside 

Place the sliced beef in a 

sesame oil and toss thro 

Heat a wok or large fryin 

cooking oil. Working in ba 

until it starts to colour, th 

Add the peanut oil to the 

Add the garlic and ginger 

the mushrooms and sprin 

the mushrooms are gold 

add the corn, carrot, pea 

return the beef to the pan 

vegetables are heated th 

over the reserved spring

ef, pickled carrot and 

ushroom stir-fry 


f shin is an economical cut of beef that is often used 

low-cooked braises. Here it is cooked quickly over high 

t, ensuring that it remains tender and full of flavour. 

important when stir-frying not to overload the wok – 

k the beef in batches to ensure it cooks evenly. 

g a saucepan of water to the boil, add the sugar snap peas 

cook for 2 minutes. Drain and refresh in cold water, then 

in again and set aside. 

ce the sliced beef in a bowl, season with pepper, add the 

ame oil and toss through. 

t a wok or large frying pan over high heat and spray with 

king oil. Working in batches, cook the beef for 1–2 minutes 

il it starts to colour, then remove and set aside. 

the peanut oil to the pan and heat until almost smoking. 

the garlic and ginger and cook, stirring, for 1 minute. Add 

mushrooms and spring onion and cook for 2–3 minutes until 

mushrooms are golden. Reduce the heat to medium–high, 

the corn, carrot, peas, sprouts, oyster and soy sauces, then 

rn the beef to the pan and cook for 2–3 minutes until the 

etables are heated through and the beef is cooked. Scatter 

r the reserved spring onion and serve immediately.

ickled carrot and 

oom stir-fry 

COOK 15 mins 

is an economical cut of beef that is often used 

oked braises. Here it is cooked quickly over high 

ring that it remains tender and full of flavour. 

tant when stir-frying not to overload the wok – 

eef in batches to ensure it cooks evenly. 

cepan of water to the boil, add the sugar snap peas 

or 2 minutes. Drain and refresh in cold water, then 


liced beef in a bowl, season with pepper, add the 

l and toss through. 

or large frying pan over high heat and spray with 

l. Working in batches, cook the beef for 1–2 minutes 

ts to colour, then remove and set aside. 

anut oil to the pan and heat until almost smoking. 

rlic and ginger and cook, stirring, for 1 minute. Add 

ooms and spring onion and cook for 2–3 minutes until 

ooms are golden. Reduce the heat to medium–high, 

rn, carrot, peas, sprouts, oyster and soy sauces, then 

beef to the pan and cook for 2–3 minutes until the 

are heated through and the beef is cooked. Scatter 

served spring onion and serve immediately.

1 SERVE = 


½ unit bread 


1 unit fats 

Moroccan-spi 

lentils and roa 



1 kg lamb forequarter chops, 

trimmed of fat 


1 onion, chopped 

2 carrots, chopped 

2 sticks celery, chopped 

2 tablespoons Moroccan spice mix, 

plus 1 teaspoon extra 

½ bunch coriander, roots and 

stems finely chopped, leaves 

roughly chopped 

1 × 400 g tin peeled tomatoes 

2 pieces preserved lemon, rind only, rinsed and finely 

chopped, or finely grated zest of 1 lemon 



¾ cup (160 g) French-style (puy) 

lentils, rinsed and drained 

600 g pumpkin (squash), skin on, 

seeded and cut into 1.5 cm wedges 

2 tablespoons Harissa (see page 205), 


1 

2 

3 

4 

Slow-cooking lamb cho 

them on the barbecue – 

Serve the chops whole i 


spray with cooking oil. W 

and cook for 4–5 minutes 

Reduce the heat to mediu 

the onion, carrot and cele 

until the vegetables are s 

the coriander stems and 

tomato, preserved lemon 

lamb to the pot, season w 

to the boil. Reduce the he 

lentils, cover with the lid 

and lentils are tender. 

Meanwhile, preheat the o 

a single layer on a baking 

cooking oil. Sprinkle with 

with salt and pepper to ta 

golden and tender. 

Remove the lamb chops

oroccan-spiced lamb with 

tils and roast pumpkin 


w-cooking lamb chops is a great alternative to cooking 

m on the barbecue – it adds a whole new depth of flavour. 

ve the chops whole if you prefer. 

ce a large heavy-based stockpot over medium–high heat and 

ay with cooking oil. Working in batches, add the lamb chops 

cook for 4–5 minutes until browned. Remove and set aside. 

uce the heat to medium and add the olive oil. When hot, add 

onion, carrot and celery and cook, stirring, for 7–8 minutes 

il the vegetables are soft. Add the Moroccan spice mix and 

coriander stems and roots and cook for 2 minutes, then add the 

ato, preserved lemon or lemon zest and stock. Return the 

b to the pot, season with salt and pepper to taste and bring 

he boil. Reduce the heat to low and simmer for 1 hour. Add the 

tils, cover with the lid and simmer for 1 hour or until the lamb 

lentils are tender. 

nwhile, preheat the oven to 220°C. Place the pumpkin in 

ngle layer on a baking-paper-lined tray and spray with 

king oil. Sprinkle with the extra Moroccan spice mix, season 

salt and pepper to taste and roast for 25–30 minutes until 

den and tender. 

ove the lamb chops to a chopping board, allow to cool for

can-spiced lamb with 

and roast pumpkin 


ing lamb chops is a great alternative to cooking 

he barbecue – it adds a whole new depth of flavour. 

chops whole if you prefer. 

ge heavy-based stockpot over medium–high heat and 

cooking oil. Working in batches, add the lamb chops 

or 4–5 minutes until browned. Remove and set aside. 

heat to medium and add the olive oil. When hot, add 

carrot and celery and cook, stirring, for 7–8 minutes 

getables are soft. Add the Moroccan spice mix and 

er stems and roots and cook for 2 minutes, then add the 

eserved lemon or lemon zest and stock. Return the 

e pot, season with salt and pepper to taste and bring 

Reduce the heat to low and simmer for 1 hour. Add the 

er with the lid and simmer for 1 hour or until the lamb 

are tender. 

, preheat the oven to 220°C. Place the pumpkin in 

yer on a baking-paper-lined tray and spray with 

l. Sprinkle with the extra Moroccan spice mix, season 

nd pepper to taste and roast for 25–30 minutes until 

e lamb chops to a chopping board, allow to cool for

1 SERVE = 


¾ unit fruit 


1 unit fats 

Middle Ea 

with pum 

SERVES 4 




800 g lean minced lamb 

1½ tablespoons ground cumin, 

plus ½ teaspoon extra 

1 tablespoon ground ginger 

2 teaspoons sweet paprika 

2 teaspoons ground cinnamon, 

plus ½ teaspoon extra 

2 pieces preserved lemon, rind only, rinsed and finely 

chopped 

½ cup (80 g) sultanas, chopped 

185 ml Chicken Stock (see page 209), plus 2 

tablespoons extra 

600 g pumpkin (squash), peeled, 

seeded and chopped 



1 

2 

3 

4 

A new spin on an 

transforms the h 

favourite. Prepa 

simply pop it in 



Add the oil, onion 

until the onion be 

stirring to break u 

browned. Add the 


with salt and pepp 

low, cover and sim 

and simmer for a 

has evaporated. 

Meanwhile, boil o 

together with the 

until smooth. 

Spray a 2 litre cap 

dish with the minc 

top. Bake for 30 m


with pumpkin and green beans 

SERVES 4 PREP 15 mins COOK 1 hour 

A new spin on an English classic, this subtly spiced version 

transforms the humble shepherd’s pie into a dinnertime 

favourite. Prepare and assemble the pie in advance, then 

simply pop it in the oven to finish cooking. 



Add the oil, onion and garlic and cook, stirring, for 4–5 minutes 

until the onion begins to soften. Add the lamb mince and cook, 

stirring to break up the lumps, for 7–8 minutes until well 

browned. Add the ground spices, preserved lemon and sultanas 

and cook for 1 minute. Add the chicken stock, season to taste 

with salt and pepper and stir to combine. Reduce the heat to 

low, cover and simmer for 10 minutes, then remove the lid 

and simmer for a further 2–3 minutes until most of the stock 

has evaporated. 

Meanwhile, boil or steam the pumpkin until just tender. Mash 

together with the extra cumin, cinnamon and chicken stock 

until smooth. 

Spray a 2 litre capacity ovenproof dish with cooking oil. Fill the 

dish with the mince mixture and spread the pumpkin mash on 

top. Bake for 30 minutes until the top is golden.

1 SERVE = 




Malaysian bee 

pickled cucum 


800 g chuck or blade steak, trimmed 

of fat and cut into 4 cm pieces 

2 cups (500 ml) salt-reduced 

beef stock 

1 tablespoon tamarind puree 

400 g (3–4 individual) bok choy, 

stalks and leaves separated 

and washed 

2 tablespoons desiccated coconut 

1 cup (150 g) Pickled Cucumber 


MALAYSIAN CURRY PASTE 



3–4 small red chillies, chopped 

1½ tablespoons chopped ginger 



¼ teaspoon ground cloves 


½ teaspoon ground fennel seeds 

1 

2 

3 

4 

Malaysian curries are p 

flavoured. This version 

the heat and richness o 

For the curry paste, blen 

in a food processor to a s 

and season well with pep 

Heat a large heavy-based 

Add the spice paste and c 

fragrant. Add the beef an 

for 3–4 minutes until the 

tamarind puree and 1 cup 

Lower the heat and simm 

2 hours or until the beef i 

salt and pepper. 

Meanwhile, steam the bo 

Toast the coconut in a dr 

lightly golden. 

To serve, spoon the curry 

and scatter over the toas 

choy to the side.

alaysian beef curry with 

ckled cucumber 


laysian curries are pungent, aromatic and deeply 

oured. This version includes pickled cucumber to balance 

heat and richness of the beef. 

the curry paste, blend the onion, garlic, chilli, ginger and oil 

food processor to a smooth paste. Stir in the ground spices 

season well with pepper. 

t a large heavy-based saucepan over medium–high heat. 

the spice paste and cook, stirring, for 5 minutes until 

rant. Add the beef and cook, turning to coat in the paste, 

3–4 minutes until the beef is browned. Stir in the stock, 

arind puree and 1 cup (250 ml) water and bring to the boil. 

er the heat and simmer gently, stirring occasionally, for 

urs or until the beef is very tender. Season to taste with 

and pepper. 

nwhile, steam the bok choy for 2–3 minutes until tender. 

st the coconut in a dry frying pan for a minute or two until 

tly golden. 

erve, spoon the curry into bowls, top with pickled cucumber 

scatter over the toasted coconut. Serve the steamed bok 

y to the side.

sian beef curry with 

d cucumber 


curries are pungent, aromatic and deeply 

. This version includes pickled cucumber to balance 

nd richness of the beef. 

rry paste, blend the onion, garlic, chilli, ginger and oil 

rocessor to a smooth paste. Stir in the ground spices 

n well with pepper. 

e heavy-based saucepan over medium–high heat. 

ice paste and cook, stirring, for 5 minutes until 

dd the beef and cook, turning to coat in the paste, 

utes until the beef is browned. Stir in the stock, 

uree and 1 cup (250 ml) water and bring to the boil. 

heat and simmer gently, stirring occasionally, for 

until the beef is very tender. Season to taste with 

, steam the bok choy for 2–3 minutes until tender. 

oconut in a dry frying pan for a minute or two until 

poon the curry into bowls, top with pickled cucumber 

r over the toasted coconut. Serve the steamed bok

1 SERVE = 



1 unit fats 

Roast beef wit 

chimichurri sa 

SERVES 6 PREP 15 mins, plus mar 

1 tablespoon dried Italian herb mix 


¼ teaspoon chilli powder 

or cayenne pepper 


2 tablespoons red wine vinegar 

1.2 kg beef topside roast or rib roast 

1 tomato, seeded and chopped 

2 brown onions, each cut into 

eight wedges 

1 bunch beetroot, trimmed, peeled 

and cut into 3 cm thick wedges 

Green Salad (see page 155), to serve 

MUSTARD DRESSING 


2 tablespoons white balsamic vinegar 


2 teaspoons wholegrain mustard 

1 

2 

3 

4 

5 

Chimichurri is an Arge 

garlic and vinegar. Left 

and is the perfect accom 

and keep a jar in the fri 

Combine the dried herbs 

pepper, garlic and red wi 

mixture in half. 

Place the beef in a shallo 

the beef, then cover and 

45 minutes. 

Combine the remaining s 

2 teaspoons water in a bo 

pepper, then set the sals 


a roasting tin and season 

beetroot wedges in foil a 

then reduce the oven tem 

for another 40–45 minute 

Remove the beef from th 

to rest for 20 minutes. If t 

pass easily through the w

ove the beef from the oven, cover with foil and set aside 

est for 20 minutes. If the beetroot is tender (a skewer should 

s easily through the wedges), turn the oven off but leave them 

ast beef with beetroot, onions and 

imichurri salsa 

15 mins, plus marinating time COOK 1 hour, plus resting time 

imichurri is an Argentinean salsa made with dried herbs, 

lic and vinegar. Left to marinate, the flavour intensifies 

is the perfect accompaniment to roast beef. Make extra 

keep a jar in the fridge – it will last for up to 2 weeks. 

bine the dried herbs, paprika, chilli powder or cayenne 

per, garlic and red wine vinegar in a bowl. Divide the 

ture in half. 

ce the beef in a shallow dish, rub half the spice mix into 

beef, then cover and marinate at room temperature for 

bine the remaining spice mix with the tomato and 

aspoons water in a bowl. Season to taste with salt and 

per, then set the salsa aside until ready to use. 

heat the oven to 230°C. Place the beef and onion wedges in 

asting tin and season to taste with salt and pepper. Wrap the 

troot wedges in foil and place in the tin. Roast for 15 minutes, 

n reduce the oven temperature to 180°C and continue to roast 

another 40–45 minutes for medium–rare.

e beef from the oven, cover with foil and set aside 

20 minutes. If the beetroot is tender (a skewer should 

through the wedges), turn the oven off but leave them 

beef with beetroot, onions and 

churri salsa 

15 mins, plus marinating time COOK 1 hour, plus resting time 

rri is an Argentinean salsa made with dried herbs, 

vinegar. Left to marinate, the flavour intensifies 

perfect accompaniment to roast beef. Make extra 

a jar in the fridge – it will last for up to 2 weeks. 

he dried herbs, paprika, chilli powder or cayenne 

rlic and red wine vinegar in a bowl. Divide the 

eef in a shallow dish, rub half the spice mix into 

en cover and marinate at room temperature for 

he remaining spice mix with the tomato and 

s water in a bowl. Season to taste with salt and 

en set the salsa aside until ready to use. 

e oven to 230°C. Place the beef and onion wedges in 

tin and season to taste with salt and pepper. Wrap the 

edges in foil and place in the tin. Roast for 15 minutes, 

e the oven temperature to 180°C and continue to roast 

r 40–45 minutes for medium–rare.

1 SERVE = 



1 unit fats 

Paprika pork 

braised silverb 


2 teaspoons smoked paprika 


1 teaspoon ground coriander 



800 g pork chops or cutlets, 




BRAISED SILVERBEET 


1 red (Spanish) onion, finely chopped 


¼–½ teaspoon chilli flakes 

600 g (2 bunches) silverbeet 

(Swiss chard), well washed, 

stems removed and finely 

chopped, leaves shredded 

4 tablespoons Chicken Stock 

(see page 209) or water 


1 

2 

3 

4 

Silverbeet is economica 

beautifully with pork, c 

often thrown away but 

them and cook them fo 

Place the smoked and sw 

lemon zest and juice in a 

the pork in a shallow dish 

and spoon over the marin 

30–60 minutes to marina 

For the braised silverbee 

high heat. Add the olive o 

stems and cook for 3–4 m 

Stir in the silverbeet leav 

the heat to low and cook, 

leaves are soft and have 

the vinegar and season w 

Meanwhile, heat a barbec 

with cooking oil. Cook the 

until cooked. Cover and r 

To serve, divide the silver 

with a pork chop and serv

prika pork chops with 

aised silverbeet 

15 mins, plus marinating time COOK 30 mins 

erbeet is economical, packed full of nutrients and goes 

utifully with pork, chicken or red meat. The stems are 

n thrown away but they are delicious – just finely chop 

m and cook them for a bit longer than the leaves. 

ce the smoked and sweet paprika, coriander, garlic and 

on zest and juice in a small bowl and mix together. Place 

pork in a shallow dish, season to taste with salt and pepper 

spoon over the marinade. Toss to coat and set aside for 

60 minutes to marinate. 

the braised silverbeet, place a large saucepan over medium– 

heat. Add the olive oil, onion, garlic, chilli and silverbeet 

ms and cook for 3–4 minutes until the onion begins to soften. 

in the silverbeet leaves and the stock or water, then reduce 

heat to low and cook, covered, for 20–25 minutes until the 

ves are soft and have turned a dark green colour. Stir through 

vinegar and season with salt and pepper to taste. 

nwhile, heat a barbecue or chargrill pan to high and spray 

cooking oil. Cook the pork for 5–6 minutes on each side 

il cooked. Cover and rest for 5 minutes. 

erve, divide the silverbeet among four plates, top each 

a pork chop and serve with lemon wedges.

a pork chops with 

d silverbeet 


is economical, packed full of nutrients and goes 

y with pork, chicken or red meat. The stems are 

wn away but they are delicious – just finely chop 

cook them for a bit longer than the leaves. 

moked and sweet paprika, coriander, garlic and 

t and juice in a small bowl and mix together. Place 

a shallow dish, season to taste with salt and pepper 

over the marinade. Toss to coat and set aside for 

tes to marinate. 

ised silverbeet, place a large saucepan over medium– 

Add the olive oil, onion, garlic, chilli and silverbeet 

cook for 3–4 minutes until the onion begins to soften. 

silverbeet leaves and the stock or water, then reduce 

low and cook, covered, for 20–25 minutes until the 

soft and have turned a dark green colour. Stir through 

r and season with salt and pepper to taste. 

, heat a barbecue or chargrill pan to high and spray 

g oil. Cook the pork for 5–6 minutes on each side 

d. Cover and rest for 5 minutes. 

ivide the silverbeet among four plates, top each 

chop and serve with lemon wedges.

1 SERVE = 



1 unit fats 

Braised be 

casserole 

SERVES 4 


800 g chuck or blade steak, trimmed 



350 g golden shallots (about 12) 

or small pickling onions, peeled 

2 carrots, roughly chopped 


3 sprigs rosemary, chopped or 

1 tablespoon dried rosemary 

3 sprigs thyme or 2 teaspoons 

dried thyme 

500 ml Slow-roasted Tomato Sauce 

(see page 198) or salt-reduced 

tomato passata 

1 cup (250 ml) salt-reduced 

beef stock or water 


300 g button mushrooms, halved 

4 zucchinis (courgettes), 


Parsnip and Cauliflower Puree (see 

page 149), to serve (optional) 

1 

2 

3 

Chuck steak is p 

soft with long, sl 

some red wine w 

by half, before re 

parsnip and cau 

(this adds 2 unit 

Place a large flam 


cook for 4–5 minu 


Reduce the heat t 

or onions and car 

are golden. Add th 

2 minutes. Return 

sauce or passata, 


Cover, reduce the 

Add the mushroom 

20–30 minutes un 

Meanwhile, steam 

Transfer to a bow 

with pepper.

Braised beef, rosemary and mushroom 

casserole 

SERVES 4 PREP 20 mins COOK 2 hours 20 mins 

Chuck steak is perfect for braising as it becomes meltingly 

soft with long, slow cooking. For a deeper flavour, splash in 

some red wine when adding the herbs, and cook until reduced 

by half, before returning the beef to the pan. Serve with 

parsnip and cauliflower puree to boost your vegetable intake 

(this adds 2 units). 

Place a large flameproof casserole over medium–high heat 

and spray with cooking oil. Add the beef in two batches and 

cook for 4–5 minutes until browned on all sides, then remove 


Reduce the heat to medium and add the olive oil. Add the shallots 

or onions and carrot and cook for 5–6 minutes until the shallots 

are golden. Add the garlic, rosemary and thyme and cook for 

2 minutes. Return the beef to the pan, along with the tomato 

sauce or passata, stock or water and lemon zest. Season to taste 

with salt and pepper, then stir to combine and bring to the boil. 

Cover, reduce the heat to low and simmer for 1 hour 30 minutes. 

Add the mushrooms, then simmer uncovered for another 

20–30 minutes until the beef and mushrooms are tender. 

Meanwhile, steam the zucchini for 8–10 minutes until tender. 

Transfer to a bowl, squeeze over the lemon juice and season 

with pepper.

1 SERVE = 


¼ unit dairy 


1 unit fats 

Spiced lamb c 

sauteed musta 



1 kg (8 chops) lamb loin chops, 


2 teaspoons vegetable oil 


1 tablespoon finely grated ginger 


½ bunch coriander, roots and stems finely chopped, 

leaves chopped 

and reserved 



1 teaspoon cayenne pepper 


SAUTEED MUSTARD CABBAGE 


2 teaspoons brown mustard seeds 

¼ white cabbage (300 g), 

finely shredded 

2 carrots, grated 



plain yoghurt 

1 

2 

3 

Cooking lamb in yoghu 

meat, and results in a ri 



necessary, for 4–5 minute 

the pan and set aside. 

Heat the oil in the casser 

7–8 minutes until golden. 

roots and stems and coo 

and cook, stirring, for 1 m 

(250 ml) water until comb 

to taste with salt and pep 

the chops and any juices 

the heat to low, cover and 

gently every 10 minutes o 

Stir through the chopped 

a garnish. 

Meanwhile, for the saute 

sized saucepan over med 

and cook until they begin 

stirring, for 2 minutes. Ad 

to taste with salt and pep

iced lamb chops with 

uteed mustard cabbage 

20 mins COOK 1 hour 35 mins 

king lamb in yoghurt helps to tenderise and flavour the 

at, and results in a rich and creamy sauce that is low in fat. 

ce a large heavy-based casserole over medium–high heat 

spray with cooking oil. Cook the chops, in two batches if 

essary, for 4–5 minutes until browned, then remove from 

pan and set aside. 

t the oil in the casserole, then add the onion and cook for 

minutes until golden. Add the ginger, garlic and coriander 

ts and stems and cook for 1 minute. Add the ground spices 

cook, stirring, for 1 minute. Whisk the yoghurt with 1 cup 

ml) water until combined, then add to the casserole, season 

aste with salt and pepper and stir well to combine. Return 

chops and any juices to the pan and bring to the boil. Reduce 

heat to low, cover and simmer for 1 hour 15 minutes, stirring 

tly every 10 minutes or so, until the chops are very tender. 

through the chopped coriander, reserving some to use as 

nwhile, for the sauteed cabbage, heat the oil in a mediumd 

saucepan over medium–high heat. Add the mustard seeds 

cook until they begin to pop. Add the cabbage and cook, 

ring, for 2 minutes. Add the carrot and turmeric, season 

aste with salt and pepper and stir well to coat in the spices.

lamb chops with 

d mustard cabbage 

COOK 1 hour 35 mins 

amb in yoghurt helps to tenderise and flavour the 

results in a rich and creamy sauce that is low in fat. 

ge heavy-based casserole over medium–high heat 

with cooking oil. Cook the chops, in two batches if 

, for 4–5 minutes until browned, then remove from 

d set aside. 

il in the casserole, then add the onion and cook for 

s until golden. Add the ginger, garlic and coriander 

tems and cook for 1 minute. Add the ground spices 

stirring, for 1 minute. Whisk the yoghurt with 1 cup 

ter until combined, then add to the casserole, season 

th salt and pepper and stir well to combine. Return 

and any juices to the pan and bring to the boil. Reduce 

low, cover and simmer for 1 hour 15 minutes, stirring 

ry 10 minutes or so, until the chops are very tender. 

h the chopped coriander, reserving some to use as 

, for the sauteed cabbage, heat the oil in a mediumepan 

over medium–high heat. Add the mustard seeds 

ntil they begin to pop. Add the cabbage and cook, 

r 2 minutes. Add the carrot and turmeric, season 

th salt and pepper and stir well to coat in the spices.

1 SERVE = 


¼ unit dairy 


1 unit fats 

Lamb and spin 

with roast cau 


2 tomatoes 

2 bunches spinach, 

washed and trimmed 


1 × 800 g lamb shoulder, trimmed 






2 tablespoons Madras Curry Powder (see page 208) 

3 teaspoons Garam Masala 


½ cup (140 g) reduced-fat 

Greek-style yoghurt 

1 head cauliflower, cut into 

medium-sized florets 

steamed basmati rice (optional), 

to serve 

1 

2 

3 

4 

This is a mild northern 

an aromatic spice blend 

this curry with ⅓ cup (6 

will add 1 bread unit pe 

Cut a cross in the base o 

water to the boil, then re 

tomatoes in the water for 

spoon. When cool enough 

the flesh. Set aside. 

Cook the spinach in a lar 

1–2 minutes until wilted. 


Spray with cooking oil an 

4–5 minutes until well bro 

Add the oil, onion, garlic 

3–4 minutes until the onio 

powder and 2 teaspoons 

1 minute, stirring to prev 

chopped tomato and coo 

has broken down. Add the 

1¼ cups (310 ml) water. S

mb and spinach curry 

th roast cauliflower 


s is a mild northern Indian curry featuring garam masala, 

aromatic spice blend used widely in Indian cuisine. Serving 

curry with ⅓ cup (65 g) steamed basmati rice per person 

l add 1 bread unit per serve. 

a cross in the base of each tomato. Bring a saucepan of 

er to the boil, then remove the pan from the heat. Place the 

atoes in the water for 30 seconds, then remove with a slotted 

on. When cool enough to handle, peel off their skins and chop 

flesh. Set aside. 

k the spinach in a large saucepan of boiling water for 

minutes until wilted. Drain well, finely chop and set aside. 

ce a large heavy-based saucepan over medium–high heat. 

ay with cooking oil and fry the lamb, in two batches, for 

minutes until well browned, then remove and set aside. 

the oil, onion, garlic and ginger to the pan and fry for 

minutes until the onion begins to soften. Add the curry 

der and 2 teaspoons of the garam masala and cook for 

inute, stirring to prevent the spices from burning. Add the 

pped tomato and cook for about 5 minutes until the tomato 

broken down. Add the yoghurt, stir well to combine, then add 

cups (310 ml) water. Stir in the spinach, return the lamb to the

and spinach curry 

oast cauliflower 


ild northern Indian curry featuring garam masala, 

ic spice blend used widely in Indian cuisine. Serving 

with ⅓ cup (65 g) steamed basmati rice per person 

bread unit per serve. 

s in the base of each tomato. Bring a saucepan of 

e boil, then remove the pan from the heat. Place the 

in the water for 30 seconds, then remove with a slotted 

en cool enough to handle, peel off their skins and chop 

pinach in a large saucepan of boiling water for 

s until wilted. Drain well, finely chop and set aside. 

ge heavy-based saucepan over medium–high heat. 

cooking oil and fry the lamb, in two batches, for 

s until well browned, then remove and set aside. 

, onion, garlic and ginger to the pan and fry for 

s until the onion begins to soften. Add the curry 

d 2 teaspoons of the garam masala and cook for 

tirring to prevent the spices from burning. Add the 

mato and cook for about 5 minutes until the tomato 

down. Add the yoghurt, stir well to combine, then add 

10 ml) water. Stir in the spinach, return the lamb to the

1 SERVE = 


¼ unit fruit 


Spiced pork m 

with Asian sla 


800 g lean minced pork 

1 carrot, grated 


finely sliced 

1–2 long red chillies, seeded 

and finely chopped 

1 tablespoon finely chopped ginger 

1 stalk lemongrass, trimmed and 



2 tablespoons fish sauce 


ASIAN SLAW 

¼ white cabbage (300 g), 

finely shredded 

1 green apple, cut into 

thin matchsticks 

2 large carrots, cut into thin 

matchsticks or grated 


finely sliced 

1 long red chilli (optional), seeded 

and finely sliced 

1 quantity Nam Jim Dressing (see 

page 206) 

1 

2 

3 

4 

Perfect for lunch or din 

very versatile. Make mo 

in the spiced pork salad 

In a bowl, combine the po 

lemongrass and ground c 

minutes until well combi 

white pepper, then mix u 

into walnut-sized balls. 


a baking-paper-lined tra 

7–8 minutes, turning regu 

To make the slaw, combi 

Add the grilled meatballs 

and serve. 

Tip: Add a small handful o 

to the salad. Skewer the me 

a smoky flavour.

iced pork meatballs 

th Asian slaw 


fect for lunch or dinner, these spiced meatballs are 

y versatile. Make more than you need and use them 

spiced pork salad recipe on page 134. 

bowl, combine the pork mince, carrot, spring onion, chilli, ginger, 

ongrass and ground coriander. Mix together with your hands for 3–4 

utes until well combined and sticky. Add the fish sauce, season with 

te pepper, then mix until combined. Using wet hands, roll the mixture 

walnut-sized balls. 

heat the oven grill to high and place the meatballs on 

king-paper-lined tray. Spray with cooking oil and grill for 

minutes, turning regularly, until golden and cooked through. 

ake the slaw, combine the ingredients in a large bowl. 

the grilled meatballs to the slaw, toss through gently 

Add a small handful of chopped mint or coriander from your herb garden 

he salad. Skewer the meatballs and cook on the barbecue for 

oky flavour.

pork meatballs 

sian slaw 

COOK 8 mins 

r lunch or dinner, these spiced meatballs are 

tile. Make more than you need and use them 

ed pork salad recipe on page 134. 

ombine the pork mince, carrot, spring onion, chilli, ginger, 

s and ground coriander. Mix together with your hands for 3–4 

til well combined and sticky. Add the fish sauce, season with 

er, then mix until combined. Using wet hands, roll the mixture 

t-sized balls. 

e oven grill to high and place the meatballs on 

aper-lined tray. Spray with cooking oil and grill for 

s, turning regularly, until golden and cooked through. 

e slaw, combine the ingredients in a large bowl. 

illed meatballs to the slaw, toss through gently 

small handful of chopped mint or coriander from your herb garden 

. Skewer the meatballs and cook on the barbecue for

1 SERVE = 



1 unit fats 

Braised lamb 

with roast fen 



1 × 800 g lamb shoulder, trimmed 





1 tablespoon fennel seeds 

1 tablespoon thyme leaves or 

2 teaspoons dried thyme 


paste (puree) 




2 large bulbs fennel, trimmed, each 

cut into six wedges, fronds reserved 

Parsnip and Cauliflower Puree 

(see page 149), warmed, to serve 

1 

2 

3 

4 

5 

Lamb shoulder is an eco 

braising as it won’t dry 

than you need and use 



spray with cooking oil. Co 

until browned all over. Re 


fennel seeds and thyme. 

begins to soften. Return t 

paste, paprika and chicke 

lightly with salt and pepp 

to as low as possible, cov 

until the meat is very ten 

Meanwhile, preheat the o 

with baking paper. 

Place the fennel on the p 


until golden and tender. 

To serve, spoon the pure 

lamb. Garnish with the re

erve, spoon the puree into bowls and top with the braised 

b. Garnish with the reserved fennel fronds. Serve the roast 

aised lamb shoulder 

th roast fennel 


b shoulder is an economical cut of meat perfect for 

ising as it won’t dry out with long cooking. Make more 

n you need and use the leftovers to make a fattoush salad 

page 133) or lamb souvlakis (see page 138). 

t a large heavy-based saucepan over medium–high heat and 

ay with cooking oil. Cook the lamb, in batches if necessary, 

il browned all over. Remove from the pan and set aside. 

uce the heat to medium and add the olive oil, onion, garlic, 

nel seeds and thyme. Cook for 3–4 minutes until the onion 

ins to soften. Return the lamb to the pan, along with the tomato 

te, paprika and chicken stock. Stir to combine and season 

tly with salt and pepper. Bring to the boil, then reduce the heat 

s low as possible, cover and simmer gently for 1½–2 hours 

il the meat is very tender and almost falling apart. 

nwhile, preheat the oven to 200°C and line a baking tray 

baking paper. 

ce the fennel on the prepared tray, spray with cooking oil and 

son to taste with salt and pepper. Roast for 20–25 minutes 

il golden and tender.

poon the puree into bowls and top with the braised 

ish with the reserved fennel fronds. Serve the roast 

d lamb shoulder 

oast fennel 


ulder is an economical cut of meat perfect for 

s it won’t dry out with long cooking. Make more 

eed and use the leftovers to make a fattoush salad 

lamb souvlakis (see page 138). 

e heavy-based saucepan over medium–high heat and 

cooking oil. Cook the lamb, in batches if necessary, 

ed all over. Remove from the pan and set aside. 

heat to medium and add the olive oil, onion, garlic, 

ds and thyme. Cook for 3–4 minutes until the onion 

often. Return the lamb to the pan, along with the tomato 

rika and chicken stock. Stir to combine and season 

salt and pepper. Bring to the boil, then reduce the heat 

s possible, cover and simmer gently for 1½–2 hours 

eat is very tender and almost falling apart. 

, preheat the oven to 200°C and line a baking tray 

ennel on the prepared tray, spray with cooking oil and 

taste with salt and pepper. Roast for 20–25 minutes 

n and tender.

CHICKE 

& FIS

CHICKEN 

& FISH

HICKEN 

& FISH

1 SERVE = 


¼ unit fruit 


1 unit fats 

Zingy lemon c 


800 g skinless chicken thigh fillets, trimmed of fat, 

halved 

3 teaspoons ground turmeric 


1 tablespoon peanut or vegetable oil 

2 teaspoons yellow mustard seeds 

1 red (Spanish) onion, finely diced 

2 long red chillies, finely sliced 

1½ tablespoons finely chopped ginger 

1 cinnamon stick 

5 cloves 

1¼ cups (310 ml) Chicken Stock 



juice of 2 lemons 

2 tablespoons sultanas 

2 bunches Chinese broccoli (gai lan), trimmed and cut 

into 3 cm lengths 

1 

2 

3 

4 

A fresh approach to sw 

fragrant and packed wi 

vegetables you like: try 

or green beans. 

Dust the chicken pieces a 


cooking oil. Working in ba 

until browned on all sides 

In the same pan, add the 

seeds and cook until the 

chilli and ginger and cook 

cinnamon stick, cloves an 

1 minute more. Add the s 

sultanas and bring to the 

pepper, then return the c 

reduce the heat to low an 

until the chicken is cooke 

plate with a slotted spoo 

heat to high and boil the 

thickened and reduced. 

Meanwhile, steam or boil 

until just tender, then dra 

To serve, divide the Chine

ngy lemon chicken 


resh approach to sweet and sour chicken, this dish is zesty, 

rant and packed with flavour. Serve this with any steamed 

etables you like: try carrot, cauliflower, broccoli, snowpeas 

reen beans. 

t the chicken pieces all over with 2 teaspoons of the turmeric. 

ce a large frying pan over medium–high heat and spray with 

king oil. Working in batches, cook the chicken for 2–3 minutes 

il browned on all sides. Remove the chicken and set aside. 

he same pan, add the peanut or vegetable oil and mustard 

ds and cook until the seeds begin to pop, then add the onion, 

li and ginger and cook for 2 minutes until fragrant. Add the 

amon stick, cloves and remaining turmeric and cook for 

inute more. Add the stock, lemon zest and juice and the 

anas and bring to the boil. Season to taste with salt and 

per, then return the chicken to the pan. Stir to combine, then 

uce the heat to low and simmer, covered, for 10–12 minutes 

il the chicken is cooked through. Transfer the chicken to a 

te with a slotted spoon and cover to keep warm. Increase the 

t to high and boil the sauce, uncovered, for 2–3 minutes until 

kened and reduced. 

nwhile, steam or boil the Chinese broccoli for 3–4 minutes 

il just tender, then drain. 

erve, divide the Chinese broccoli among four plates,

lemon chicken 

COOK 25 mins 

proach to sweet and sour chicken, this dish is zesty, 

nd packed with flavour. Serve this with any steamed 

you like: try carrot, cauliflower, broccoli, snowpeas 

icken pieces all over with 2 teaspoons of the turmeric. 

ge frying pan over medium–high heat and spray with 

l. Working in batches, cook the chicken for 2–3 minutes 

ed on all sides. Remove the chicken and set aside. 

e pan, add the peanut or vegetable oil and mustard 

cook until the seeds begin to pop, then add the onion, 

inger and cook for 2 minutes until fragrant. Add the 

stick, cloves and remaining turmeric and cook for 

ore. Add the stock, lemon zest and juice and the 

nd bring to the boil. Season to taste with salt and 

en return the chicken to the pan. Stir to combine, then 

heat to low and simmer, covered, for 10–12 minutes 

icken is cooked through. Transfer the chicken to a 

a slotted spoon and cover to keep warm. Increase the 

h and boil the sauce, uncovered, for 2–3 minutes until 

and reduced. 

, steam or boil the Chinese broccoli for 3–4 minutes 

nder, then drain. 

ivide the Chinese broccoli among four plates,

1 SERVE = 


½ unit dairy 


1 unit fats 

Simple Thai g 


4 × 200 g snapper fillets, skin-on 


3 tablespoons fish sauce 

4 red shallots or ½ small red 

(Spanish) onion, chopped 

1 stalk lemongrass, white part only, finely chopped 

1½ tablespoons Thai Green Curry 

Paste (see page 205) or ready-made Thai green 

curry paste 


½ teaspoon ground turmeric 

1¼ cups (310 ml) reduced-fat 

coconut-flavoured evaporated milk 

2 teaspoons palm or brown sugar 


1 bunch baby bok choy, washed 

and halved 

lime wedges, to serve (optional) 

1 

2 

3 

4 

The spiciest of the Tha 

full-flavoured, low in fa 

seafood or chicken. Be 

milk to boil as it can cu 

Rub the fish fillets all ove 


In a food processor, blen 

until combined (or you ca 

Add the green curry past 

pepper and blend again u 

Bring the evaporated mil 

saucepan (being careful n 

and remaining fish sauce 

then take 3 tablespoons 

paste. Mix well to combin 

to simmering point and c 

aromatic. Season to tast 

Heat a large frying pan o 

dry and spray all over wit 

pepper to taste. Cook the 

3–4 minutes, then turn an 

through (the cooking tim 

of the fish).

mple Thai green fish curry 


spiciest of the Thai curry varieties, this green curry is 

-flavoured, low in fat and works well with any kind of 

food or chicken. Be careful not to allow the evaporated 

k to boil as it can curdle easily. 

the fish fillets all over with 1 tablespoon of the fish sauce 

food processor, blend the shallot or onion and lemongrass 

il combined (or you can do this using a mortar and pestle). 

the green curry paste, coriander and turmeric, season with 

per and blend again until smooth. 

g the evaporated milk to simmering point in a small 

cepan (being careful not to let it boil), then add the sugar 

remaining fish sauce and stir to combine. Reduce the heat, 

n take 3 tablespoons of the hot milk mixture and add it to the 

te. Mix well to combine, then add back to the pan. Return 

immering point and cook, stirring, for 4–5 minutes until 

matic. Season to taste with salt and pepper. 

t a large frying pan over high heat until very hot. Pat the fish 

and spray all over with cooking oil, then season with salt and 

per to taste. Cook the fish, skin-side down, in the hot pan for 

minutes, then turn and cook for 1–2 minutes or until cooked 

ugh (the cooking time will vary depending on the thickness

e Thai green fish curry 

COOK 15 mins 

st of the Thai curry varieties, this green curry is 

red, low in fat and works well with any kind of 

r chicken. Be careful not to allow the evaporated 

il as it can curdle easily. 

h fillets all over with 1 tablespoon of the fish sauce 

rocessor, blend the shallot or onion and lemongrass 

ined (or you can do this using a mortar and pestle). 

een curry paste, coriander and turmeric, season with 

blend again until smooth. 

vaporated milk to simmering point in a small 

(being careful not to let it boil), then add the sugar 

ning fish sauce and stir to combine. Reduce the heat, 

tablespoons of the hot milk mixture and add it to the 

well to combine, then add back to the pan. Return 

ing point and cook, stirring, for 4–5 minutes until 

Season to taste with salt and pepper. 

e frying pan over high heat until very hot. Pat the fish 

ray all over with cooking oil, then season with salt and 

taste. Cook the fish, skin-side down, in the hot pan for 

s, then turn and cook for 1–2 minutes or until cooked 

e cooking time will vary depending on the thickness

1 SERVE = 



1 unit fats 

Thai-style san 


1 iceberg lettuce, cored 

lime wedges and finely sliced 

red chilli, to serve 

PORK FILLING 



2 long red chillies, seeded and 

finely sliced 

2 tablespoons finely chopped ginger 

½ bunch coriander, stems and roots finely chopped, 

leaves reserved 

800 g lean minced pork 

150 g green beans, trimmed and 

finely sliced 

1 carrot, cut into thin matchsticks 

100 g mushrooms, sliced 

2 ½ tablespoons fish sauce 

2 tablespoons lime or lemon juice 

2 teaspoons palm or brown sugar 

2 cups (160 g) bean sprouts 

1 

2 

3 

4 

This classic Chinese dis 

twist with the addition 

the whole lettuce in col 

and come away withou 

each lettuce cup to an e 

filling to use in the 

Soak the lettuce in a larg 

Gently separate the leave 

to use. 

For the pork filling, heat 

and add the peanut oil. W 

and coriander stems and 

fragrant. Add the pork m 

the lumps with a wooden 

changes colour. Add the 

and continue to stir-fry fo 

are tender and the pork i 

lime or lemon juice and s 

and pepper and toss to c 

Remove the wok from the 

sprouts and coriander lea 

use as garnish. 

To serve, divide the pork

ai-style san choi bao 

20 mins, plus soaking time COOK 10 mins 

s classic Chinese dish served in lettuce cups is given a Thai 

st with the addition of fish sauce and lime juice. Soaking 

whole lettuce in cold water helps the leaves to separate 

come away without tearing. Use a pair of scissors to trim 

h lettuce cup to an even size. If you like, make extra pork 

ng to use in the spring roll recipe on page 134. 

k the lettuce in a large bowl of cold water for 30 minutes. 

tly separate the leaves, drain and refrigerate until ready 

the pork filling, heat a large wok or frying pan over high heat 

add the peanut oil. When hot, add the garlic, chilli, ginger 

coriander stems and roots and stir-fry for 1 minute until 

rant. Add the pork mince and cook, stirring and breaking up 

lumps with a wooden spoon, for 2–3 minutes until the mince 

nges colour. Add the green beans, carrot and mushroom 

continue to stir-fry for 3–4 minutes until the vegetables 

tender and the pork is cooked. Stir through the fish sauce, 

e or lemon juice and sugar, then season lightly with salt 

pepper and toss to combine. 

ove the wok from the heat and toss through the bean 

outs and coriander leaves, reserving a small amount to 

as garnish. 

erve, divide the pork filling among the lettuce cups and

tyle san choi bao 

20 mins, plus soaking time COOK 10 mins 

ic Chinese dish served in lettuce cups is given a Thai 

the addition of fish sauce and lime juice. Soaking 

lettuce in cold water helps the leaves to separate 

away without tearing. Use a pair of scissors to trim 

ce cup to an even size. If you like, make extra pork 

spring roll recipe on page 134. 

ttuce in a large bowl of cold water for 30 minutes. 

arate the leaves, drain and refrigerate until ready 

rk filling, heat a large wok or frying pan over high heat 

e peanut oil. When hot, add the garlic, chilli, ginger 

der stems and roots and stir-fry for 1 minute until 

dd the pork mince and cook, stirring and breaking up 

with a wooden spoon, for 2–3 minutes until the mince 

lour. Add the green beans, carrot and mushroom 

ue to stir-fry for 3–4 minutes until the vegetables 

and the pork is cooked. Stir through the fish sauce, 

on juice and sugar, then season lightly with salt 

r and toss to combine. 

e wok from the heat and toss through the bean 

d coriander leaves, reserving a small amount to 

ivide the pork filling among the lettuce cups and

1 SERVE = 



¼ unit fat 

Pan-fried fish 

and miso brot 


2 teaspoons sesame seeds 

3 cups (750 ml) Chicken Stock (see 

page 209) or salt-reduced fish stock 

3 spring onions, trimmed, white part sliced, green 

part finely sliced on 

the diagonal 

2 tablespoons finely chopped ginger 

1½ tablespoons mirin 

½ teaspoon sesame oil 

2 tablespoons white miso paste 

2 bunches asparagus, trimmed, 

cut into 5 cm lengths 

1 cup (120 g) frozen peas 

1 × 410 g tin baby corn, drained, 



800 g white fish fillets (such as 

blue-eye, ling or snapper), skin 


1 cup (80 g) bean sprouts 

1 

2 

3 

4 

This delicate and fragra 

and sesame oil, teams b 

as blue-eye, ling or snap 

Place the sesame seeds 

and toast, stirring, for 2–3 

Place the stock, the whit 

and sesame oil in a sauc 

heat and simmer, covere 

in a bowl. Take ½ cup (12 

paste, mixing until smoo 

stock, then return the mi 

simmering point (being c 

asparagus. Cook for 2 mi 

and cook for a further 2 m 

Remove from the heat an 

Meanwhile, place a large 

spray with cooking oil. Se 

and cook, skin-side down 

for 1–1½ minutes on the 

cooking time will vary de 

To serve, divide the veget

n-fried fish with ginger 

d miso broth 


s delicate and fragrant broth, lightly scented with ginger 

sesame oil, teams beautifully with firm white fish such 

lue-eye, ling or snapper. 

ce the sesame seeds in a small frying pan over medium heat 

toast, stirring, for 2–3 minutes until lightly golden. 

ce the stock, the white part of the spring onion, ginger, mirin 

sesame oil in a saucepan and bring to the boil. Reduce the 

t and simmer, covered, for 10 minutes. Place the miso paste 

bowl. Take ½ cup (125 ml) hot stock and add to the miso 

te, mixing until smooth. Repeat with another ½ cup (125 ml) 

ck, then return the miso mixture to the saucepan. Bring to 

mering point (being careful not to let it boil), then add the 

aragus. Cook for 2 minutes, then add the peas and corn 

cook for a further 2 minutes until the asparagus is tender. 

ove from the heat and season with white pepper. 

nwhile, place a large non-stick frying pan over high heat and 

ay with cooking oil. Season the fish with salt and pepper 

cook, skin-side down, for 3 minutes, then turn and cook 

1–1½ minutes on the other side until cooked through (the 

king time will vary depending on the thickness of the fish). 

erve, divide the vegetables among four shallow bowls and top

ied fish with ginger 

iso broth 

COOK 20 mins 

ate and fragrant broth, lightly scented with ginger 

e oil, teams beautifully with firm white fish such 

e, ling or snapper. 

esame seeds in a small frying pan over medium heat 

stirring, for 2–3 minutes until lightly golden. 

tock, the white part of the spring onion, ginger, mirin 

e oil in a saucepan and bring to the boil. Reduce the 

immer, covered, for 10 minutes. Place the miso paste 

ake ½ cup (125 ml) hot stock and add to the miso 

ing until smooth. Repeat with another ½ cup (125 ml) 

return the miso mixture to the saucepan. Bring to 

point (being careful not to let it boil), then add the 

. Cook for 2 minutes, then add the peas and corn 

or a further 2 minutes until the asparagus is tender. 

om the heat and season with white pepper. 

, place a large non-stick frying pan over high heat and 

cooking oil. Season the fish with salt and pepper 

skin-side down, for 3 minutes, then turn and cook 

inutes on the other side until cooked through (the 

e will vary depending on the thickness of the fish). 

ivide the vegetables among four shallow bowls and top

1 SERVE = 


¾ unit bread 


1 unit fats 

Greek garlic a 

with rice and c 



1 small onion, finely chopped 




2 bay leaves 

1.25 litres Chicken Stock 



4 tablespoons long-grain rice 

2 eggs 


1 tablespoon finely chopped 

flat-leaf parsley 

1 

2 

3 

This modern version of 

and utterly satisfying. 

Place a large stockpot ov 

carrot and celery and coo 

are very soft but not colo 

cook for 2 minutes before 

water. Bring to the boil, t 

10 minutes. Add the chick 

cook for 8 minutes. Turn 

to cool in the stock for 15 

a slotted spoon and, whe 

Return the soup to the bo 

until the rice is tender. Tu 

and leave to soup to stan 

In a small bowl, whisk th 

the lemon juice. Take 1 c 

pot and whisk it into the e 

combined. Pour the mixt 

continuously until thicken 

and simmer for 2 minute 

to let it boil). Season to ta 

through the parsley just b

eek garlic and lemon soup 

th rice and chicken 


s modern version of a Greek classic is hearty, tangy 

utterly satisfying. 

ce a large stockpot over medium heat. Add the olive oil, onion, 

rot and celery and cook for 7–8 minutes until the vegetables 

very soft but not coloured. Add the garlic and bay leaves and 

k for 2 minutes before adding the stock and 2 cups (500 ml) 

er. Bring to the boil, then reduce the heat and simmer for 

inutes. Add the chicken, return to simmering point and 

k for 8 minutes. Turn off the heat and leave the chicken 

ool in the stock for 15 minutes. Remove the chicken with 

otted spoon and, when cool enough to handle, finely shred. 

urn the soup to the boil, add the rice and cook for 10 minutes 

il the rice is tender. Turn off the heat, remove the bay leaves 

leave to soup to stand for 2 minutes. 

small bowl, whisk the eggs until frothy, then whisk in 

lemon juice. Take 1 cup (250 ml) of the hot soup from the 

and whisk it into the egg and lemon mixture until well 

bined. Pour the mixture back into the pot, whisking 

tinuously until thickened. Place the soup over low heat 

simmer for 2 minutes to heat through (be careful not 

et it boil). Season to taste with salt and pepper and stir 

ugh the parsley just before serving.

garlic and lemon soup 

ice and chicken 


ern version of a Greek classic is hearty, tangy 

y satisfying. 

ge stockpot over medium heat. Add the olive oil, onion, 

celery and cook for 7–8 minutes until the vegetables 

ft but not coloured. Add the garlic and bay leaves and 

minutes before adding the stock and 2 cups (500 ml) 

g to the boil, then reduce the heat and simmer for 

. Add the chicken, return to simmering point and 

minutes. Turn off the heat and leave the chicken 

he stock for 15 minutes. Remove the chicken with 

poon and, when cool enough to handle, finely shred. 

soup to the boil, add the rice and cook for 10 minutes 

ce is tender. Turn off the heat, remove the bay leaves 

to soup to stand for 2 minutes. 

bowl, whisk the eggs until frothy, then whisk in 

juice. Take 1 cup (250 ml) of the hot soup from the 

isk it into the egg and lemon mixture until well 

Pour the mixture back into the pot, whisking 

ly until thickened. Place the soup over low heat 

r for 2 minutes to heat through (be careful not 

il). Season to taste with salt and pepper and stir 

e parsley just before serving.

1 SERVE = 



1 unit fats 

Chicken b 

mushroom 

SERVES 4 

800 g skinless chicken thigh cutlets, trimmed of fat 



1 teaspoon dried oregano 


1 × 250 g punnet cherry tomatoes, quartered or 

halved 

250–350 g field mushrooms, 

thickly sliced 

1 lemon, peeled and thinly sliced 

into rounds 

½ cup (125 ml) Chicken Stock 

(see page 209) or white wine 

Sumac-spiced Broccoli and Peas 


1 

2 

3 

4 

Baking in a parc 

by locking in all 

Experiment usin 


In a bowl, combin 

seeds and cherry 

pepper. Cover and 

Cut four lengths o 

top of each other. 

Repeat with rema 

baking tray. Divide 

then top each with 

Pour half the stoc 

over a few times t 

from the oven and 

Carefully break op 

among four plates

Chicken baked in a parcel with 

mushrooms and cherry tomatoes 

SERVES 4 PREP 15 mins, plus marinating time COOK 30 mins 

Baking in a parcel is a mess-free way to maximise flavour 

by locking in all the moisture normally lost during cooking. 

Experiment using different spices or fresh herbs. 


In a bowl, combine the chicken, garlic, olive oil, oregano, fennel 

seeds and cherry tomatoes and season to taste with salt and 

pepper. Cover and leave to marinate for 30–60 minutes. 

Cut four lengths of foil about 40 cm long and place two pieces on 

top of each other. Fold in three sides, leaving one long side open. 

Repeat with remaining foil, then place both parcels on a large 

baking tray. Divide the mushrooms between the foil parcels, 

then top each with half the chicken mixture and lemon slices. 

Pour half the stock into each parcel, then fold the open end 

over a few times to seal tightly. Bake for 30 minutes. Remove 

from the oven and leave to stand for 3 minutes. 

Carefully break open the parcels, divide the chicken mixture 

among four plates and serve with the broccoli and peas.

1 SERVE = 



1 unit fats 

Chicken tikka 

braised green 






and halved 


small handful roughly chopped coriander leaves 

1 teaspoon Garam Masala 



TIKKA CURRY PASTE 


2 tablespoons chopped ginger 

1–2 small red chillies, chopped 

¼ bunch coriander, stems and 

roots chopped 







1 

2 

3 

4 

One of India’s most rec 

marinated chicken piec 

Use any leftovers to ma 

Place the chicken pieces 

For the curry paste, blen 

stems and roots and the 

paste. Reserve 1 tablesp 

beans, and to the remain 

paprika and yoghurt. Mix 

pepper, then spoon over 

then cover and marinate 


rack positioned over a ro 

until the chicken is cooke 

to darken. 

Meanwhile, place a medi 

add the oil and reserved 

Add the turmeric and gre 

1 minute until the beans 

lemon juice and 1 tablesp 

the heat to low, cover and

icken tikka with turmericaised 

green beans 


e of India’s most recognisable dishes, these spicy, yoghurtrinated 

chicken pieces are great to serve for a dinner party. 

any leftovers to make the chicken tikka wraps on page 137. 

ce the chicken pieces in a large shallow bowl. 

the curry paste, blend the garlic, ginger, chillies, coriander 

ms and roots and the lemon juice together to form a smooth 

te. Reserve 1 tablespoon of the mixture to flavour the green 

ns, and to the remaining paste, add the garam masala, 

rika and yoghurt. Mix well, season to taste with salt and 

per, then spoon over the chicken pieces. Turn to coat, 

n cover and marinate for 2 hours or overnight in the fridge. 

heat the oven to 200°C. Arrange the chicken pieces on a 

k positioned over a roasting tin, and roast for 20–25 minutes 

il the chicken is cooked through and the edges have started 

nwhile, place a medium-sized saucepan over medium heat, 

the oil and reserved paste and cook, stirring, for 2 minutes. 

the turmeric and green beans and cook, stirring, for 

inute until the beans are coated in the spice mix. Add the 

on juice and 1 tablespoon of warm water, then reduce 

heat to low, cover and cook for 20–25 minutes until the

en tikka with turmericd 

green beans 


dia’s most recognisable dishes, these spicy, yoghurtchicken 

pieces are great to serve for a dinner party. 

ftovers to make the chicken tikka wraps on page 137. 

hicken pieces in a large shallow bowl. 

rry paste, blend the garlic, ginger, chillies, coriander 

roots and the lemon juice together to form a smooth 

erve 1 tablespoon of the mixture to flavour the green 

to the remaining paste, add the garam masala, 

d yoghurt. Mix well, season to taste with salt and 

en spoon over the chicken pieces. Turn to coat, 

and marinate for 2 hours or overnight in the fridge. 

e oven to 200°C. Arrange the chicken pieces on a 

oned over a roasting tin, and roast for 20–25 minutes 

icken is cooked through and the edges have started 

, place a medium-sized saucepan over medium heat, 

and reserved paste and cook, stirring, for 2 minutes. 

rmeric and green beans and cook, stirring, for 

ntil the beans are coated in the spice mix. Add the 

e and 1 tablespoon of warm water, then reduce 

low, cover and cook for 20–25 minutes until the

Tip: You can add an 

them into similar s 

Alternatively, you c 

page 142 

1 SERVE = 


¾ unit dairy 



Chicken a 

SERVES 4 


4 red shallots or ½ red (Spanish) 

onion, finely chopped 


2 stalks lemongrass, bruised and chopped into 5 cm 

lengths 


and each piece cut 

into three 

1–2 small red chillies, finely sliced 

1½ tablespoons jungle curry or 

mild curry paste 

1 teaspoon palm or brown sugar 



1½ tablespoons fish sauce 

1 red capsicum (pepper), trimmed, seeded and thickly 

sliced 

150 g snowpeas 

(mange-tout), trimmed 

50 g bean sprouts, rinsed and drained 

2 tablespoons fried shallots 

1 

2 

3 

Quick and simpl 

shallots, a delicio 

that you can buy 


Add the oil, shallo 

stirring, for 2 minu 

sugar and cook fo 

over and well coa 

fish sauce and sti 

bring to simmerin 

chicken is cooked 

Meanwhile, boil o 

2 minutes until jus 

To serve, spoon th 

sprouts and fried 

daily allowance if

Chicken and lemongrass curry 


Quick and simple to prepare, this curry is topped with fried 

shallots, a delicious crunchy garnish for curries and stir-fries 

that you can buy in packets from the supermarket. 


Add the oil, shallot or onion, garlic and lemongrass and cook, 

stirring, for 2 minutes. Add the chicken, chilli, curry paste and 

sugar and cook for 4–5 minutes until the chicken is browned all 

over and well coated in the paste. Add the evaporated milk and 

fish sauce and stir to combine. Reduce the heat to low–medium, 

bring to simmering point and cook for 6–8 minutes until the 

chicken is cooked through. 

Meanwhile, boil or steam the capsicum and snowpeas for 

2 minutes until just tender, then drain and stir through the curry. 

To serve, spoon the curry into bowls and garnish with the bean 

sprouts and fried shallots. Serve with steamed rice from your 

daily allowance if desired. 

You can add any vegetables you have on hand to this curry – just cut 

them into similar sizes so they will all steam in the same amount of time. 

Alternatively, you could serve this with Braised Asian Vegetables on 

page 142 for 2 vegetable units.

1 SERVE = 



1 unit fats 

Indian-spiced 

warm carrot a 




paste (puree) 

1½ tablespoons apple cider vinegar 

or white wine vinegar 




1 tablespoon coriander stems and 

roots, finely chopped 

¼ teaspoon cayenne pepper 

4 × 1.2 kg skinless chicken marylands (thigh and 

drumstick joints), 


lemon wedges and chopped 

coriander, to serve 

WARM CARROT AND RADISH SALAD 

3–4 carrots, grated 

2 bunches radishes, trimmed, 

scrubbed and cut into 1 cm wedges 


2 teaspoons mustard seeds 

1 teaspoon cumin seeds 


small handful coriander leaves, 


1 

2 

3 

4 

This beautifully spiced 

overnight for the flavou 

chicken covered for the 

prevents the marinade 

drying out before it’s co 

leftover roast chicken in 

on page 139. 

Place the garlic, tomato 

coriander stems and roo 

bowl and mix to combine 

and marinate in the fridg 


Place the chicken on a ba 

with salt and pepper and 

then remove the foil and 

cooked through. 


to the boil and cook the c 

drain. Heat the vegetable 

heat until almost smokin 

then immediately remove

dian-spiced roast chicken with 

rm carrot and radish salad 


s beautifully spiced roast chicken needs to be marinated 

rnight for the flavours to fully develop. Roasting the 

cken covered for the first 20 minutes of cooking time 

vents the marinade from burning and the flesh from 

ing out before it’s cooked all the way through. Use any 

over roast chicken in the Indian-spiced chicken wraps 

ce the garlic, tomato paste, vinegar, garam masala, ginger, 

iander stems and roots and cayenne pepper in a large shallow 

l and mix to combine. Add the chicken pieces, toss to coat 

marinate in the fridge overnight. 


ce the chicken on a baking-paper-lined baking tray, season 

salt and pepper and cover with foil. Roast for 20 minutes, 

n remove the foil and roast for a further 20–25 minutes until 

ked through. 

nwhile, for the salad, bring a large saucepan of water 

he boil and cook the carrot and radish for 5 minutes, then 

in. Heat the vegetable oil in a large frying pan over high 

t until almost smoking. Add the mustard and cumin seeds, 

n immediately remove the pan from the heat and stir for

-spiced roast chicken with 

carrot and radish salad 


tifully spiced roast chicken needs to be marinated 

for the flavours to fully develop. Roasting the 

vered for the first 20 minutes of cooking time 

he marinade from burning and the flesh from 

t before it’s cooked all the way through. Use any 

ast chicken in the Indian-spiced chicken wraps 

arlic, tomato paste, vinegar, garam masala, ginger, 

stems and roots and cayenne pepper in a large shallow 

ix to combine. Add the chicken pieces, toss to coat 

ate in the fridge overnight. 


hicken on a baking-paper-lined baking tray, season 

nd pepper and cover with foil. Roast for 20 minutes, 

ve the foil and roast for a further 20–25 minutes until 

, for the salad, bring a large saucepan of water 

and cook the carrot and radish for 5 minutes, then 

t the vegetable oil in a large frying pan over high 

lmost smoking. Add the mustard and cumin seeds, 

diately remove the pan from the heat and stir for

1 SERVE = 



3 units fats 

Spice-rubbed 

tomato and gr 


COOK 10 mins 

1½ tablespoons extra virgin olive oil 

2 teaspoons smoked paprika 


1 teaspoon dried thyme 


800 g skinless chicken thigh fillets, trimmed of fat, 



TOMATO AND GREEN OLIVE SALAD 

½ red (Spanish) onion, finely sliced 


1 small clove garlic, finely chopped 

1 tablespoon red wine vinegar 


600 g tomatoes, cut into 1 cm 

thick slices 

60 g stuffed green olives, quartered 

1 

2 

3 

4 

5 

Easy to prepare and coo 

overnight, making for a 


smoked paprika, cumin, 

juice and a few grinds of 

marinate for at least 30 m 

For the salad, soak the o 

15 minutes, then drain. C 

smoked paprika in a bow 

and sliced onion, season 

gently. Leave to stand for 

the flavours to meld. 


lightly with salt, then coo 

through. Remove from th 

lemon juice. 

Meanwhile, steam or boil 

just tender, then drain. 

Serve the grilled chicken 

and green olive salad alo

ice-rubbed chicken with 

mato and green olive salad 

20 mins, plus marinating and standing time 

y to prepare and cook, the chicken can be marinated 

rnight, making for a quick mid-week dinner. 

small bowl, combine 2 teaspoons of the olive oil with the 

oked paprika, cumin, thyme, lemon zest and half the lemon 

e and a few grinds of black pepper. Rub into the chicken and 

rinate for at least 30 minutes (or overnight if possible). 

the salad, soak the onion in a bowl of cold water for about 

inutes, then drain. Combine the olive oil, garlic, vinegar and 

oked paprika in a bowl and mix well. Add the tomato, olive 

sliced onion, season to taste with salt and pepper combine 

tly. Leave to stand for 30 minutes at room temperature for 

flavours to meld. 

t a barbecue or chargrill pan to high. Season the chicken 

tly with salt, then cook, turning, for 8–10 minutes until cooked 

ugh. Remove from the heat and pour over the remaining 

nwhile, steam or boil the green beans for 3–4 minutes until 

tender, then drain. 

ve the grilled chicken with the beans and plenty of tomato 

green olive salad alongside.

ubbed chicken with 

o and green olive salad 

20 mins, plus marinating and standing time 

epare and cook, the chicken can be marinated 

, making for a quick mid-week dinner. 

bowl, combine 2 teaspoons of the olive oil with the 

prika, cumin, thyme, lemon zest and half the lemon 

few grinds of black pepper. Rub into the chicken and 

or at least 30 minutes (or overnight if possible). 

lad, soak the onion in a bowl of cold water for about 

, then drain. Combine the olive oil, garlic, vinegar and 

prika in a bowl and mix well. Add the tomato, olive 

onion, season to taste with salt and pepper combine 

ve to stand for 30 minutes at room temperature for 

becue or chargrill pan to high. Season the chicken 

salt, then cook, turning, for 8–10 minutes until cooked 

emove from the heat and pour over the remaining 

, steam or boil the green beans for 3–4 minutes until 

, then drain. 

rilled chicken with the beans and plenty of tomato 

olive salad alongside.

1 SERVE = 


¾ unit dairy 


2 units fats 

Red chick 

SERVES 4 


onion, chopped 

1 stalk lemongrass, white part only, finely chopped 

1–2 small red chillies 

1½ tablespoons ready-made 

Thai red curry paste 


1½ teaspoons ground cumin 



and cut into 

4 cm pieces 

1 teaspoon palm or brown sugar 




1 × 400 g tin baby corn, drained and halved 

lengthways 

2 carrots, cut into very thin batons 

½ lime, peeled and finely diced 

1 

2 

3 

4 

Adding some fre 

adds depth and f 

Blend the shallot 

processor until ch 

cumin, season wit 

Heat the oil in a h 

Fry the paste, stir 

and smells fragra 


evaporated milk a 

cook for 8 minute 


Meanwhile, steam 

tender, then drain 

To serve, spoon th 

Serve with steam

Red chicken curry with baby corn 


Adding some fresh ingredients to a ready-made curry paste 

adds depth and flavour to the finished dish. 

Blend the shallot or onion, lemongrass and chilli in a food 

processor until chopped. Add the curry paste, coriander and 

cumin, season with pepper and blend again until smooth. 

Heat the oil in a heavy-based saucepan over medium heat. 

Fry the paste, stirring, for 6–7 minutes until it starts to darken 

and smells fragrant. Add the chicken and sugar and cook for 

3–4 minutes until the chicken is browned all over. Stir in the 

evaporated milk and fish sauce, bring to simmering point and 

cook for 8 minutes. Add the corn and simmer for a further 

2–3 minutes until the chicken is cooked through. 

Meanwhile, steam or boil the carrots for 2 minutes until just 

tender, then drain and stir through the curry. 

To serve, spoon the curry into bowls and scatter with diced lime. 

Serve with steamed rice from your daily allowance if desired.

1 SERVE = 


¾ unit dairy 


1 unit fats 

Shellfish curry 

and lemongra 



onion, chopped 


1 stalk lemongrass, white part 

chopped, green part bruised 

1½ tablespoons ready-made 

Thai yellow curry paste 






1½ tablespoons fish sauce 


200 g white fish fillets (such as blue-eye, ling or 

snapper), skin and 

bones removed, cut into 5 cm pieces 

1 kg mussels, scrubbed 

and debearded 

2 tablespoons chopped coriander 

1 

2 

3 

The addition of tomato 

a gentle sweetness whic 

fleshed fish, shellfish or 

add an extra 3 tablespo 

¼ unit dairy). 

Blend the shallot or onio 

a food processor until fin 

a small handful of the ch 

paste. Add the remaining 

in the ground spices and 


and add the curry paste. 

the heat to low–medium 

regularly, until aromatic. 

and the bruised lemongr 

cook for 5 minutes (do no 

beans and cook for 2 min 

a further 4–5 minutes unt 

is cooked through. 

Meanwhile, bring 1 cup (2 

saucepan or stockpot, th 

for 5 minutes until the m

ellfish curry with tomato 

d lemongrass 


addition of tomato to this Vietnamese-style curry adds 

ntle sweetness which works equally well with any whitehed 

fish, shellfish or chicken. If the curry is a little thick, 

an extra 3 tablespoons evaporated milk (this will add 

nit dairy). 

nd the shallot or onion, garlic and chopped lemongrass in 

od processor until finely chopped. Add the curry paste and 

all handful of the chopped tomato and blend to a smooth 

te. Add the remaining tomato and blend until smooth. Stir 

he ground spices and season with black pepper. 

ce a large heavy-based saucepan over medium–high heat 

add the curry paste. Bring to the boil, stirring, then reduce 

heat to low–medium and cook for 8–10 minutes, stirring 

ularly, until aromatic. Add the evaporated milk, fish sauce 

the bruised lemongrass, bring to simmering point and 

k for 5 minutes (do not let the mixture boil). Add the green 

ns and cook for 2 minutes, then add the fish and cook for 

rther 4–5 minutes until the beans are tender and the fish 

ooked through. 

nwhile, bring 1 cup (250 ml) water to the boil in a large 

cepan or stockpot, then add the mussels, cover and cook 

5 minutes until the mussels open.

ish curry with tomato 

mongrass 

COOK 20 mins 

ion of tomato to this Vietnamese-style curry adds 

eetness which works equally well with any whiteh, 

shellfish or chicken. If the curry is a little thick, 

tra 3 tablespoons evaporated milk (this will add 

shallot or onion, garlic and chopped lemongrass in 

essor until finely chopped. Add the curry paste and 

ndful of the chopped tomato and blend to a smooth 

the remaining tomato and blend until smooth. Stir 

nd spices and season with black pepper. 

ge heavy-based saucepan over medium–high heat 

e curry paste. Bring to the boil, stirring, then reduce 

low–medium and cook for 8–10 minutes, stirring 

until aromatic. Add the evaporated milk, fish sauce 

uised lemongrass, bring to simmering point and 

minutes (do not let the mixture boil). Add the green 

cook for 2 minutes, then add the fish and cook for 

–5 minutes until the beans are tender and the fish 

, bring 1 cup (250 ml) water to the boil in a large 

or stockpot, then add the mussels, cover and cook 

es until the mussels open.

Tip: You can also cook this 

as possible (use a simmer m 

gently (the exact cooking ti 

check after 1 hour and cont 

1 SERVE = 



2 units fats 

Slow-baked ch 

olives, tomato 




and halved 





1 tablespoon dried oregano 

or Italian herbs 

250 g button mushrooms, quartered 



⅔ cup (80 g) black olives 

2 tablespoons salt-reduced tomato paste (puree) 

small handful basil leaves (optional) 

Pumpkin and Sweet Potato Mash 


1 

2 

3 

Rich, thick and intense 

is sure to please. 




for 2–3 minutes until brow 



add the onion, carrot, cel 

occasionally, for 8–10 min 

Add the mushrooms and 

tomatoes, olives and tom 

and pepper and stir to co 

Bring to the boil, then cov 

Remove the lid and cook 

chicken is tender and the 

basil, if using, and serve w

ow-baked chicken with black 

ives, tomato and oregano 

15 mins COOK 1 hour 40 mins 

h, thick and intensely flavoured, this Italian classic 

ure to please. 


t a large heavy-based saucepan over medium–high heat 

spray with cooking oil. Working in batches, cook the chicken 

2–3 minutes until browned on all sides. Remove from the pan 

uce the heat to medium and add the olive oil. When hot, 

the onion, carrot, celery and dried herbs and cook, stirring 

asionally, for 8–10 minutes until the vegetables are soft. 

the mushrooms and garlic and cook for 2 minutes. Add the 

atoes, olives and tomato paste, then season to taste with salt 

pepper and stir to combine. Return the chicken to the pan. 

g to the boil, then cover and transfer to the oven for 1 hour. 

ove the lid and cook for a further 15–20 minutes until the 

ken is tender and the sauce has reduced. Scatter over the 

il, if using, and serve with mash. 

You can also cook this on the stovetop – just keep the heat as low 

ossible (use a simmer mat if you have one) so the chicken cooks very 

tly (the exact cooking time will vary depending on the heat setting: 

k after 1 hour and continue until the chicken is cooked through

aked chicken with black 

, tomato and oregano 


k and intensely flavoured, this Italian classic 


e heavy-based saucepan over medium–high heat 

with cooking oil. Working in batches, cook the chicken 

utes until browned on all sides. Remove from the pan 

heat to medium and add the olive oil. When hot, 

ion, carrot, celery and dried herbs and cook, stirring 

ly, for 8–10 minutes until the vegetables are soft. 

ushrooms and garlic and cook for 2 minutes. Add the 

olives and tomato paste, then season to taste with salt 

r and stir to combine. Return the chicken to the pan. 

e boil, then cover and transfer to the oven for 1 hour. 

e lid and cook for a further 15–20 minutes until the 

tender and the sauce has reduced. Scatter over the 

ng, and serve with mash. 

n also cook this on the stovetop – just keep the heat as low 

(use a simmer mat if you have one) so the chicken cooks very 

exact cooking time will vary depending on the heat setting: 

1 hour and continue until the chicken is cooked through

1 SERVE = 





Chicken baked 

with lentil sala 


1 kg plain flour 

1 × 1.5 kg chicken, skin removed 

with a sharp knife 

1 lemon, halved 

2 tablespoons finely chopped 

flat-leaf parsley 


1 tablespoon thyme leaves or 


4 cloves garlic, 3 crushed, 1 whole 

LENTIL SALAD 

1 carrot, cut into 5 mm dice 

150 g green beans, sliced into 

5 mm rounds 

1 zucchini (courgette), cut into 

5 mm dice 



1 long red chilli, seeded and 

finely sliced 

1½ cups (280 g) cooked 

lentils, warmed 

1 tablespoon Dijon mustard 


1 

2 

3 

4 

5 

Enclosing the chicken i 

and prevents any flavou 

is succulent, juicy and f 

for the best sandwiches 


Combine the flour and 1½ 

and mix until the dough s 

an extra ½ cup (125 ml) w 

until the dough is pliable 

Zest and juice one of the 


thyme and ¾ of the crush 

and rub this marinade all 

and the remaining clove 

Divide the dough in half a 

diameter circle. Sit the c 

and drape the other roun 

round together and pinch 

Place the chicken on the 

Remove from the oven an

icken baked in a bread crust 

th lentil salad 

30 mins COOK 90 mins, plus resting time 

losing the chicken in a bread crust seals in the moisture 

prevents any flavour escaping during cooking. The result 

ucculent, juicy and fragrant chicken, with enough leftovers 

best sandwiches ever (see page 137). 

heat the oven to 200°C and line a baking tray with baking paper. 

bine the flour and 1½ cups (375 ml) warm water in a bowl 

mix until the dough starts to come together. Gradually add 

xtra ½ cup (125 ml) warm water, mixing between additions, 

il the dough is pliable but not too sticky, then set aside. 

t and juice one of the lemon halves and slice the other half. 

small bowl, combine the lemon juice, zest, parsley, olive oil, 

e and ¾ of the crushed garlic. Season with salt and pepper 

rub this marinade all over the chicken. Place the lemon slices 

the remaining clove of garlic inside the cavity of the chicken. 

de the dough in half and roll each portion into a 33 cm 

eter circle. Sit the chicken in the centre of one dough round 

drape the other round over the top. Bring the edges of each 

nd together and pinch to seal. 

ce the chicken on the prepared tray and bake for 1½ hours. 

ove from the oven and set aside to rest for 15 minutes.

en baked in a bread crust 

entil salad 

COOK 90 mins, plus resting time 

the chicken in a bread crust seals in the moisture 

nts any flavour escaping during cooking. The result 

nt, juicy and fragrant chicken, with enough leftovers 

st sandwiches ever (see page 137). 

e oven to 200°C and line a baking tray with baking paper. 

he flour and 1½ cups (375 ml) warm water in a bowl 

til the dough starts to come together. Gradually add 

cup (125 ml) warm water, mixing between additions, 

ugh is pliable but not too sticky, then set aside. 

ice one of the lemon halves and slice the other half. 

bowl, combine the lemon juice, zest, parsley, olive oil, 

¾ of the crushed garlic. Season with salt and pepper 

is marinade all over the chicken. Place the lemon slices 

maining clove of garlic inside the cavity of the chicken. 

dough in half and roll each portion into a 33 cm 

ircle. Sit the chicken in the centre of one dough round 

the other round over the top. Bring the edges of each 

ther and pinch to seal. 

hicken on the prepared tray and bake for 1½ hours. 

om the oven and set aside to rest for 15 minutes.

SLOW 

COOKE 

RECIPE

SLOW- 

COOKER 

RECIPES

SLOW- 

OOKER 

ECIPES

1 SERVE = 



1 unit fats 

Lamb shanks w 

carrots and ro 


4 lamb shanks, trimmed of fat 



1 onion, roughly chopped 


2 sprigs rosemary, leaves stripped 

or 3 teaspoons dried rosemary 

2 tablespoons salt-reduced tomato paste (puree) 



1 carrot, cut into 3 cm pieces 

2 teaspoons smoked paprika, 

plus extra to sprinkle 

400 g parsnips, peeled, trimmed and halved 

lengthways 

2 teaspoons honey, warmed 

Garlic and Mint Pea Puree (see page 148), to serve 

1 

2 

3 

A much-loved classic, t 

flavour. Make sure you 

of the braise after cook 

and use the leftovers in 


cooking oil and fry in two 

browned on all sides, the 


and rosemary and cook, 

until the onion starts to s 

stirring, for 1 minute. Add 

and stir to combine, scra 

this mixture into the slow 

the carrots and paprika, 

combine. Cover and cook 

is almost falling off the b 

About an hour before you 

220°C and line a baking t 

parsnips on the prepared 

Drizzle over the honey, se 

with a pinch of extra papr 

the parsnips are golden a

mb shanks with braised 

rrots and roast parsnips 

15 mins COOK 8 hours 

uch-loved classic, this recipe is rich and loaded with 

our. Make sure you skim off the fat from the surface 

he braise after cooking. Add a couple of extra shanks 

use the leftovers in the lamb burekas on page 124. 

ce a large frying pan over high heat. Spray the shanks with 

king oil and fry in two batches for 7–8 minutes or until 

wned on all sides, then transfer to the slow-cooker. 

uce the heat to medium, then add the olive oil, onion, garlic 

rosemary and cook, stirring occasionally, for 4–5 minutes 

il the onion starts to soften. Add the tomato paste and cook, 

ring, for 1 minute. Add ½ cup (125 ml) of the chicken stock 

stir to combine, scraping the bottom of the pan, then tip 

mixture into the slow-cooker. Add the remaining stock, 

carrots and paprika, season with salt and pepper and stir to 

bine. Cover and cook on low for 7–8 hours or until the lamb 

lmost falling off the bone. Skim away any fat from the surface. 

ut an hour before you’re ready to eat, preheat the oven to 

°C and line a baking tray with baking paper. Arrange the 

snips on the prepared tray and spray with cooking oil. 

zle over the honey, season with black pepper and sprinkle 

a pinch of extra paprika. Roast for 50–60 minutes until 

parsnips are golden and crisp.

shanks with braised 

s and roast parsnips 

COOK 8 hours 

ved classic, this recipe is rich and loaded with 

ake sure you skim off the fat from the surface 

ise after cooking. Add a couple of extra shanks 

e leftovers in the lamb burekas on page 124. 

ge frying pan over high heat. Spray the shanks with 

l and fry in two batches for 7–8 minutes or until 

n all sides, then transfer to the slow-cooker. 

heat to medium, then add the olive oil, onion, garlic 

ary and cook, stirring occasionally, for 4–5 minutes 

ion starts to soften. Add the tomato paste and cook, 

r 1 minute. Add ½ cup (125 ml) of the chicken stock 

combine, scraping the bottom of the pan, then tip 

e into the slow-cooker. Add the remaining stock, 

and paprika, season with salt and pepper and stir to 

over and cook on low for 7–8 hours or until the lamb 

alling off the bone. Skim away any fat from the surface. 

our before you’re ready to eat, preheat the oven to 

line a baking tray with baking paper. Arrange the 

n the prepared tray and spray with cooking oil. 

r the honey, season with black pepper and sprinkle 

h of extra paprika. Roast for 50–60 minutes until 

s are golden and crisp.

1 SERVE = 




Fragrant chick 

pickled radish 


1 brown onion, roughly chopped 

4 cloves garlic, roughly chopped 

3–4 small red chillies, 


1 tablespoon salt-reduced tomato 

paste (puree) 

1 tablespoon brown vinegar 

or malt vinegar 

1 tablespoons thyme leaves or 


1½ teaspoons ground allspice 

¾ teaspoon ground cinnamon 

1 kg skinless chicken drumsticks 

3–4 sticks celery, cut into 

5 cm lengths 



PICKLED RADISH SALAD 

200 g sugar snap peas 

200 g iceberg lettuce (about ½ head), washed and 

torn 

75 g Pickled Radish (see page 201) 

or ½ bunch radishes, trimmed 

and thinly sliced 

1 × 250 g punnet cherry 

tomatoes, halved 

1 quantity Paprika and Honey 

Dressing (see page 206) 

1 

2 

3 

4 

Taking its cues from th 

aromatic chicken dish i 

overnight before cookin 

penetrate the chicken. 

In a food processor, com 

paste and process until f 

process until smooth. Mi 

black pepper and combin 

a large, shallow dish and 

refrigerate overnight. 

Arrange the celery over t 

the chicken and any rema 

salt, pour in the stock, th 

until the chicken is tende 


of boiling water for 2 min 

Drain, refresh in cold wat 

bowl with the lettuce, rad 

the dressing and toss to 

To serve, spoon the celer 

pieces and sauce. Serve

agrant chicken with 

ckled radish salad 

15 mins, plus marinating time COOK 5 hours 

ing its cues from the flavours of the Caribbean, this 

matic chicken dish is succulent and juicy. Refrigerate 

rnight before cooking so the marinade has time to 

etrate the chicken. 

food processor, combine the onion, garlic, chilli and tomato 

te and process until finely chopped. Add the vinegar and 

cess until smooth. Mix in the herbs and spices, season with 

ck pepper and combine well. Place the chicken pieces in 

rge, shallow dish and cover with the marinade. Cover and 

igerate overnight. 

ange the celery over the base of the slow-cooker and place 

chicken and any remaining marinade on top. Season with 

, pour in the stock, then cover and cook on low for 4–5 hours 

il the chicken is tender. 

nwhile, for the salad, blanch the sugar snaps in a saucepan 

oiling water for 2 minutes until bright green and tender. 

in, refresh in cold water, then drain again. Place in a large 

l with the lettuce, radish and cherry tomatoes, pour over 

dressing and toss to combine. 

erve, spoon the celery onto plates and top with chicken 

es and sauce. Serve with the pickled radish salad.

nt chicken with 

d radish salad 

15 mins, plus marinating time COOK 5 hours 

cues from the flavours of the Caribbean, this 

chicken dish is succulent and juicy. Refrigerate 

before cooking so the marinade has time to 

the chicken. 

rocessor, combine the onion, garlic, chilli and tomato 

process until finely chopped. Add the vinegar and 

til smooth. Mix in the herbs and spices, season with 

er and combine well. Place the chicken pieces in 

allow dish and cover with the marinade. Cover and 

overnight. 

e celery over the base of the slow-cooker and place 

n and any remaining marinade on top. Season with 

n the stock, then cover and cook on low for 4–5 hours 

icken is tender. 

, for the salad, blanch the sugar snaps in a saucepan 

ater for 2 minutes until bright green and tender. 

esh in cold water, then drain again. Place in a large 

he lettuce, radish and cherry tomatoes, pour over 

g and toss to combine. 

poon the celery onto plates and top with chicken 

sauce. Serve with the pickled radish salad.

1 SERVE = 


½ unit bread 

½ unit dairy 



800 g skinless chicken thighs, 





1 large leek, trimmed, washed 

and cut into 1 cm thick rounds 


2 teaspoons dried sage 


300 g potato, cut into 3 cm pieces 




SQUASH AND FETA SALAD 


6 yellow patty pan squash 

(about 240 g), cut into 

1 cm thick slices 

2 zucchinis (courgettes), cut into 

1 cm thick rounds 

80 g feta 

2 teaspoons drained capers 


1 

2 

3 

4 

Garlic and 

squash an 

SERVES 4 

Garlic and sage a 

Plan ahead and m 

chicken pie recip 

Dust the chicken w 

frying pan with co 

Working in batche 



seeds and sage. C 

soften. Add the ga 

mixture to the slo 

chicken stock and 

salt and pepper a 

pieces on top, the 

the chicken is ten 


and heat over me 

for 5–6 minutes, t 

bowl, along with t 


To serve, divide th

Garlic and sage chicken with 

squash and feta salad 

SERVES 4 PREP 15 mins COOK 4½ hours 

Garlic and sage are perfect partners to the humble chicken. 

Plan ahead and make a double batch of this to use in the 

chicken pie recipe on page 130. 

Dust the chicken with 1 teaspoon of the paprika. Spray a large 

frying pan with cooking oil and heat over medium–high heat. 

Working in batches if necessary, cook the chicken thighs for 

3–4 minutes until browned all over. Remove and set aside. 

Reduce the heat to medium and add the olive oil, leek, fennel 

seeds and sage. Cook for 5–6 minutes until the leek begins to 

soften. Add the garlic and cook for 2 minutes, then transfer this 

mixture to the slow-cooker, along with the potato, lemon zest, 

chicken stock and the remaining paprika. Season to taste with 

salt and pepper and stir to combine. Place the browned chicken 

pieces on top, then cover and cook on low for 4–4½ hours until 

the chicken is tender and the potato is cooked. 

Meanwhile, for the salad, spray a chargrill pan with cooking oil 

and heat over medium–high heat. Cook the squash and zucchini 

for 5–6 minutes, turning regularly, until tender. Place in a large 

bowl, along with the feta, capers and lemon juice. Season to taste 

with salt and pepper and toss to combine. 

To serve, divide the leek and potato among four plates and top

Tip: Garnish with some ch 

1 SERVE = 


½ unit bread 


1 unit fats 

Pork braised w 

tomato and ch 


1 cup (195 g) dried white beans 


1 × 800 g pork shoulder, trimmed 





2–3 long red chillies, finely sliced 

2 bay leaves 

2 sprigs rosemary or 

1–2 tablespoons dried rosemary 

1 cup (250 ml) Chicken Stock 


375 g salt-reduced tomato passata (preferably with 

fresh herbs added) 

2 bunches broccolini, 

cut into large florets 


1 

2 

3 

4 

5 

Browning the pork and 

build a great flavour ba 

simply combine everyth 

the switch to low. The w 

overnight before cookin 

Soak the beans in water 

Spray a large frying pan w 

Working in batches, cook 

on all sides, then transfe 


chilli and bay leaves. Coo 

begins to soften, then ad 

along with the beans, ros 

Season with pepper and s 

on low for 6–7 hours or un 

Steam or boil the brocco 

lemon juice and grind ove 

To serve, spoon the pork 

lemon zest and serve wit

Garnish with some chopped flat-leaf parsley if you have it to hand. 

rk braised with beans, 

mato and chilli 

10 mins, plus soaking time COOK 7 hours 

wning the pork and cooking the aromatics first helps to 

ld a great flavour base for the braise, but if time is tight, 

ply combine everything in the slow-cooker and turn 

switch to low. The white beans will need to be soaked 

rnight before cooking. 

k the beans in water overnight, then drain. 

ay a large frying pan with cooking oil and place over high heat. 

rking in batches, cook the pork for 3–4 minutes until browned 

ll sides, then transfer to the slow-cooker. 

uce the heat to medium and add the olive oil, onion, garlic, 

li and bay leaves. Cook, stirring, for 5 minutes until the onion 

ins to soften, then add this mixture to the slow-cooker, 

ng with the beans, rosemary, chicken stock and passata. 

son with pepper and stir to combine, then cover and cook 

ow for 6–7 hours or until the pork and beans are tender. 

am or boil the broccolini until just tender. Toss with the 

on juice and grind over some pepper. 

erve, spoon the pork and beans into bowls, then top with 

on zest and serve with broccolini alongside.

h with some chopped flat-leaf parsley if you have it to hand. 

raised with beans, 

o and chilli 

10 mins, plus soaking time COOK 7 hours 

the pork and cooking the aromatics first helps to 

eat flavour base for the braise, but if time is tight, 

mbine everything in the slow-cooker and turn 

to low. The white beans will need to be soaked 

before cooking. 

eans in water overnight, then drain. 

ge frying pan with cooking oil and place over high heat. 

batches, cook the pork for 3–4 minutes until browned 

s, then transfer to the slow-cooker. 

heat to medium and add the olive oil, onion, garlic, 

ay leaves. Cook, stirring, for 5 minutes until the onion 

often, then add this mixture to the slow-cooker, 

the beans, rosemary, chicken stock and passata. 

h pepper and stir to combine, then cover and cook 

6–7 hours or until the pork and beans are tender. 

oil the broccolini until just tender. Toss with the 

e and grind over some pepper. 

poon the pork and beans into bowls, then top with 

t and serve with broccolini alongside.

1 SERVE = 


½ unit bread 


1 unit fats 

Rich beef stew 



800 g chuck steak, trimmed of fat 

and cut into 3 cm pieces 


12 whole pickling onions, peeled 

or 2 small onions, chopped 

300 g carrots, chopped into 

2 cm pieces 

300 g potato, chopped into 3 cm pieces 


1–2 tablespoons dried Italian herbs 

2 cups (500 ml) salt-reduced 

beef stock 

1 tablespoon Vegemite 

1½ tablespoons Worcestershire sauce 

1 tablespoon salt-reduced tomato 

paste (puree) 

Parsnip and Cauliflower Puree 


1 

2 

3 

A warming winter favo 

this hearty stew into a 

on page 126. 

Spray a large frying pan w 

high heat. Working in bat 

all sides, then transfer to 


potato and cook for 7–8 m 

soften. Add the garlic and 

then transfer this mixture 

of the stock to the frying 

over medium heat to diss 

along with the Worcester 

stock. Season with peppe 

on low for 6–7 hours until 

Divide the warm cauliflow 

or bowls and top with the 

some sauce and serve. 

Tip: Try replacing the stock 

a different flavour.

ch beef stew 

20 mins COOK 7 hours 

arming winter favourite. Make a double batch and turn 

hearty stew into a filo-topped pie following the recipe 

ay a large frying pan with cooking oil and place over medium– 

heat. Working in batches, cook the beef until browned on 

sides, then transfer to the slow-cooker. 

uce the heat to medium, add the olive oil, onion, carrot and 

ato and cook for 7–8 minutes until the vegetables begin to 

en. Add the garlic and herbs and cook for another 2 minutes, 

n transfer this mixture to the slow-cooker. Add ½ cup (125 ml) 

he stock to the frying pan, along with the Vegemite, and stir 

r medium heat to dissolve, then add this to the slow-cooker, 

ng with the Worcestershire sauce, tomato paste and remaining 

ck. Season with pepper and stir to combine. Cover and cook 

ow for 6–7 hours until the beef and vegetables are tender. 

de the warm cauliflower and parsnip puree among plates 

owls and top with the beef and vegetables. Spoon over 

e sauce and serve. 

Try replacing the stock with a 375 ml can of stout or Guinness for 

fferent flavour.

eef stew 

COOK 7 hours 

g winter favourite. Make a double batch and turn 

y stew into a filo-topped pie following the recipe 

ge frying pan with cooking oil and place over medium– 

Working in batches, cook the beef until browned on 

hen transfer to the slow-cooker. 

heat to medium, add the olive oil, onion, carrot and 

cook for 7–8 minutes until the vegetables begin to 

the garlic and herbs and cook for another 2 minutes, 

fer this mixture to the slow-cooker. Add ½ cup (125 ml) 

k to the frying pan, along with the Vegemite, and stir 

m heat to dissolve, then add this to the slow-cooker, 

the Worcestershire sauce, tomato paste and remaining 

son with pepper and stir to combine. Cover and cook 

6–7 hours until the beef and vegetables are tender. 

warm cauliflower and parsnip puree among plates 

nd top with the beef and vegetables. Spoon over 

e and serve. 

lacing the stock with a 375 ml can of stout or Guinness for

1 SERVE = 


1 unit bread 

¾ unit dairy 


2 units fats 

Oregano a 

with Gree 

SERVES 4 


800 g skinless chicken thighs, 



1 red (Spanish) onion, finely sliced 


2 sprigs thyme or 1 teaspoon 

dried thyme 

2 teaspoons dried oregano 


1 cup (250 ml) Chicken Stock 


4 tablespoons risoni 

40 g reduced-fat feta 

GREEK SALAD 



1 cos lettuce, washed, leaves torn 

4 roma (plum) tomatoes, 

cut into wedges 

1 Lebanese (small) cucumber, 


10 medium-sized black olives, halved 

120 g reduced-fat feta, cut into 

1 cm cubes 

1 

2 

3 

4 

Cooking the riso 

delicious cookin 

the slow-cooker 

Spray a large fryin 

high heat. Workin 

sides for 3–4 minu 


thyme and oregan 

until the onion is s 

slow-cooker alon 

Season to taste w 

Cover and cook on 

tender. Remove th 

it is submerged in 

15 minutes. 


and season with p 

a bowl and toss th 

To serve, divide th 

Crumble over the 

Serve with the Gre


with Greek salad 

SERVES 4 PREP 20 mins COOK 4 hours 30 mins 

Cooking the risoni with the chicken means it soaks up all the 

delicious cooking juices. Add a few extra chicken thighs to 

the slow-cooker to use in the caesar salad recipe on page 127. 

Spray a large frying pan with cooking oil and heat over medium– 

high heat. Working in batches, brown the chicken pieces on all 

sides for 3–4 minutes, then transfer to the slow-cooker. 

Reduce the heat to medium and add the olive oil, onion, garlic, 

thyme and oregano. Cook, stirring occasionally, for 7–8 minutes 

until the onion is soft but not coloured. Add this mixture to the 

slow-cooker along with the lemon juice and chicken stock. 

Season to taste with salt and pepper and stir to combine. 

Cover and cook on low for 4 hours or until the chicken is very 

tender. Remove the lid, quickly stir through the risoni, ensuring 

it is submerged in the stock, then cover and cook for a further 

15 minutes. 

Meanwhile, for the salad, combine the lemon juice and olive oil 

and season with pepper. Combine the rest of the ingredients in 

a bowl and toss through the dressing. 

To serve, divide the chicken and risoni among plates or bowls. 

Crumble over the feta and sprinkle with the reserved lemon zest. 

Serve with the Greek salad.

USING 

LEFTOVER

USING 

LEFTOVERS

USING 

FTOVERS

Place the burekas on the 

1 SERVE = 


½ unit bread 

1 unit dairy 

¾ unit fruit 


1 unit fats 

Lamb burekas 

fennel and ora 


2 bulbs fennel, trimmed, fronds 

roughly chopped and reserved, 

bulbs cut into 5 mm slices 


400 g shredded braised lamb shanks (from Lamb 

Shanks with Braised Carrots and Roast Parsnips on 

page 114) 

225 g frozen spinach 

2 teaspoons fennel seeds 

2 tablespoons raisins, chopped 

160 g reduced-fat feta 

2 teaspoons ground cinnamon 

4 sheets filo pastry 

2 oranges, peeled and 

white pith removed 

120 g rocket leaves 


3 teaspoons white wine vinegar 

1 

2 

3 

4 

Rich, crisp, and flaky, b 

of a sausage roll (witho 

make for a delicious lun 

lamb shank recipe. 


baking paper. 

Place the sliced fennel in 


Roast for 20–25 minutes 

the oven and, when cool e 

the fennel, reserving the 

to 180°C. 

In a large bowl, combine 

the shredded lamb, spina 

cinnamon. Season to tas 

Spray a sheet of filo past 

lengthways. Spoon ¼ of t 

leaving a 5 cm border. Fo 

enclose. Spray again with 

remaining filo sheets and

ce the burekas on the prepared trays, seam-side down, 

mb burekas with 

nnel and orange salad 


h, crisp, and flaky, burekas are the Middle Eastern version 

sausage roll (without the tomato sauce, of course), and 

ke for a delicious lunch. Use leftovers from the braised 

b shank recipe. 

heat the oven to 200°C and line one or two baking trays with 

ce the sliced fennel in a single layer on the prepared tray/s, 

son to taste with salt and pepper and spray with cooking oil. 

st for 20–25 minutes until tender and golden. Remove from 

oven and, when cool enough to handle, roughly chop ¼ of 

fennel, reserving the rest for the salad. Reduce the oven temperature 

large bowl, combine the chopped roast fennel and fronds, 

shredded lamb, spinach, fennel seeds, raisins, feta and 

amon. Season to taste with salt and pepper and mix well. 

ay a sheet of filo pastry with cooking oil and fold in half 

gthways. Spoon ¼ of the lamb mixture along one long edge, 

ving a 5 cm border. Fold in the short edges, then fold to 

lose. Spray again with cooking oil. Repeat with the 

aining filo sheets and lamb.

urekas on the prepared trays, seam-side down, 

burekas with 

and orange salad 

COOK 50 mins 

, and flaky, burekas are the Middle Eastern version 

ge roll (without the tomato sauce, of course), and 

delicious lunch. Use leftovers from the braised 

e oven to 200°C and line one or two baking trays with 

liced fennel in a single layer on the prepared tray/s, 

taste with salt and pepper and spray with cooking oil. 

0–25 minutes until tender and golden. Remove from 

nd, when cool enough to handle, roughly chop ¼ of 

reserving the rest for the salad. Reduce the oven temperature 

owl, combine the chopped roast fennel and fronds, 

ed lamb, spinach, fennel seeds, raisins, feta and 

Season to taste with salt and pepper and mix well. 

eet of filo pastry with cooking oil and fold in half 

s. Spoon ¼ of the lamb mixture along one long edge, 

cm border. Fold in the short edges, then fold to 

pray again with cooking oil. Repeat with the 

filo sheets and lamb.

1 SERVE = 



½ unit dairy 


2 units fats 

Beef pie 


1 quantity Rich Beef Stew 


1 tablespoon plain flour 



Sumac-spiced Broccoli and Peas 

(see page 152) and Tomato and 

Onion Salad (see page 155), to serve 

1 

2 

3 

4 

Everybody loves a good 

to make them. This del 

filling, making it not on 

on a busy weeknight. 


In a large saucepan, rehe 

heat. Using a slotted spo 

into small chunks. Bring 

simmering point, then ro 

masher. Mix the flour wit 

paste, then stir this into t 

1–2 minutes until the mix 

pan, stir to combine and 

Spray a 1.5 litre ovenproo 

beef mixture into the dish 

surface and spray with co 

of the beef, place the dish 

until the pastry is golden 

Serve the pie with the veg 

Tip: For an added lift, try s 

fennel, cauliflower or onio

ef pie 


rybody loves a good pie, but we don’t always have the time 

ake them. This delicious pie features leftover stew as the 

ng, making it not only economical but a cinch to prepare 

a busy weeknight. 


large saucepan, reheat the beef stew over low–medium 

t. Using a slotted spoon, transfer the beef to a plate and chop 

small chunks. Bring the remaining sauce and vegetables to 

mering point, then roughly crush the vegetables with a potato 

sher. Mix the flour with 1 tablespoon water to make a smooth 

te, then stir this into the sauce. Cook over low heat for 

minutes until the mixture thickens. Return the beef to the 

, stir to combine and season with salt and pepper. 

ay a 1.5 litre ovenproof dish with cooking oil, then spoon the 

f mixture into the dish. Lay the filo sheets out on a clean work 

face and spray with cooking oil. Arrange the filo sheets on top 

he beef, place the dish in the oven and bake for 20–25 minutes 

il the pastry is golden and crisp. 

ve the pie with the vegetables and salad to the side. 

For an added lift, try stirring some chopped roast vegetables like 

el, cauliflower or onion into the filling before baking.

COOK 30 mins 

loves a good pie, but we don’t always have the time 

em. This delicious pie features leftover stew as the 

king it not only economical but a cinch to prepare 

weeknight. 


aucepan, reheat the beef stew over low–medium 

a slotted spoon, transfer the beef to a plate and chop 

chunks. Bring the remaining sauce and vegetables to 

point, then roughly crush the vegetables with a potato 

ix the flour with 1 tablespoon water to make a smooth 

stir this into the sauce. Cook over low heat for 

s until the mixture thickens. Return the beef to the 

combine and season with salt and pepper. 

litre ovenproof dish with cooking oil, then spoon the 

re into the dish. Lay the filo sheets out on a clean work 

d spray with cooking oil. Arrange the filo sheets on top 

, place the dish in the oven and bake for 20–25 minutes 

stry is golden and crisp. 

ie with the vegetables and salad to the side. 

added lift, try stirring some chopped roast vegetables like 

iflower or onion into the filling before baking.

1 SERVE = 


1 unit bread 

1 unit dairy 


1 unit fats 

Oregano a 

caesar sala 

SERVES 4 

2 slices sourdough bread, 



150 g lean rindless bacon, 

sliced into thin batons 

4 anchovy fillets, drained of oil 

and finely chopped 

1 small clove garlic, chopped 

1 quantity Salad Cream 


400 g Oregano and Lemon Chicken 

(see page 121), meat removed 

from the bones and shredded into 

large pieces 

1 cos lettuce, leaves separated 

and torn 



80 g parmesan, shaved 

4 soft-boiled eggs 

1 

2 

3 

4 

5 

This classic salad 

from page 121 

chicken should b 

of the flavours. 


baking paper. 

Place the cubes o 

cooking oil. Bake 

Heat a medium-s 

spray with cookin 

and then, for 5–6 m 

towel and set asid 

Using a mortar an 

a smooth paste. P 

paste and some p 

Place the chicken 

croutons in a larg 

to combine. Divide 

with a soft-boiled 

croutons.


caesar salad 


This classic salad features the lemony braised chicken thighs 

from page 121 (or you could use any cooked chicken). The 

chicken should be at room temperature to make the most 

of the flavours. 

Preheat the oven to 200°C and line a baking tray with 

baking paper. 

Place the cubes of bread on the prepared tray and spray with 

cooking oil. Bake for 8–10 minutes until crisp, then set aside. 

Heat a medium-sized frying pan over medium–high heat and 

spray with cooking oil. Add the bacon and cook, stirring now 

and then, for 5–6 minutes until crisp, then drain on paper 

towel and set aside. 

Using a mortar and pestle, pound the anchovies and garlic to 

a smooth paste. Prepare the salad cream dressing and add this 

paste and some pepper, mixing well to combine. 

Place the chicken, lettuce, tomato, half the cheese and half the 

croutons in a large bowl, pour over the dressing and toss well 

to combine. Divide the salad among four plates and top each 

with a soft-boiled egg, some bacon and the remaining cheese and 

croutons.

1 SERVE = 


1 unit bread 

¾ unit dairy 


½ unit fats 

Enchilada 

cucumber 

SERVES 4 

1 quantity Garlic Yoghurt Dressing 


½ teaspoon dried mint 


½ onion, chopped 


½ teaspoon ground cumin 

¼ teaspoon ground allspice 

1 × 400 g tin chopped tomatoes 


4 wholemeal tortillas 

½ quantity cooled Chilli Con Carne 

(see page 63) 


6–8 drops Tabasco sauce 

1 bunch radishes, trimmed, scrubbed and sliced into 

thin wedges 

2 Lebanese (small) cucumbers, quartered 

lengthways, sliced 

½–1 cos lettuce (225 g), shredded 

1 

2 

3 

4 

You can make th 

leftover chilli con 

then when you’r 

enchiladas and p 

ready-made tom 


Prepare the dress 

flavours to infuse. 

Place a small sau 

onion and garlic a 

Add the ground sp 

and season with s 

medium and simm 

a blender and ble 

Spray a 1.5 litre, 2 

and spoon in ¼ of 

a clean work surfa 

tortillas and sprin 

Roll up each ench 

Spoon over the re 

remaining cheese

Enchiladas with radish and 

cucumber salad 


You can make these spicy little numbers for lunch using 

leftover chilli con carne. Prepare the tomato sauce in advance, 

then when you’re almost ready to eat, just assemble the 

enchiladas and pop them in the oven. If time is tight, use a 

ready-made tomato passata with the spices stirred through. 


Prepare the dressing, then stir in the mint. Set aside for the 


Place a small saucepan over medium heat. Add the olive oil, 

onion and garlic and cook for 4–5 minutes until the onion softens. 

Add the ground spices and cook for 1 minute, then add the tomato 

and season with salt and pepper to taste. Reduce the heat to low– 

medium and simmer for 10 minutes until thickened. Transfer to 

a blender and blend until smooth. 

Spray a 1.5 litre, 22 cm square ovenproof dish with cooking oil 

and spoon in ¼ of the tomato sauce. Lay out the tortillas on 

a clean work surface. Divide the chilli con carne among the 

tortillas and sprinkle with ¼ of the cheese, reserving the rest. 

Roll up each enchilada and place seam-side down in the dish. 

Spoon over the remaining tomato sauce, sprinkle over the 

remaining cheese and dot with Tabasco. Place in the oven and

1 SERVE = 


1 unit bread 


1 unit fats 

Garlic and sag 


1 quantity Garlic and Sage Chicken 


1 carrot, chopped into 5 mm pieces 





Braised Green Beans with Tomato and 

Oregano (see page 146), to serve 

1 

2 

3 

4 

5 

Another quick and easy 

chicken as its filling. Th 

gives it a lift. 


Reheat the chicken mixtu 

medium heat. Using a slo 

a plate, remove the meat 

small chunks. Mash the p 

mash, then return the ch 

Steam or boil the carrots 

and add to the chicken m 

and 2 tablespoons of the 

and pepper and mix gent 

up the chicken. 

Spray a 1.5 litre ovenproo 

chicken mixture into the 

work surface and spray w 

on top of the chicken, the 

for 20–25 minutes until th 

Serve the pie with braise 

Tip: Add 2 tablespoons cho

lic and sage chicken pie 


other quick and easy pie, this one uses garlic and sage 

cken as its filling. The addition of fresh peas and lemon 


eat the chicken mixture in a covered saucepan over low– 

dium heat. Using a slotted spoon, transfer the chicken to 

ate, remove the meat from the bone and chop the meat into 

all chunks. Mash the potato in the saucepan to a chunky 

sh, then return the chicken to the pan. 

am or boil the carrots for 3–4 minutes until tender, then drain 

add to the chicken mixture, along with the peas, lemon zest 

2 tablespoons of the lemon juice. Season to taste with salt 

pepper and mix gently to combine, being careful not to break 

he chicken. 

ay a 1.5 litre ovenproof dish with cooking oil, then spoon the 

ken mixture into the dish. Lay out the filo sheets on a clean 

k surface and spray with cooking oil. Arrange the filo sheets 

op of the chicken, then place the dish in the oven and bake 

20–25 minutes until the pastry is golden and crisp. 

ve the pie with braised beans. 

Add 2 tablespoons chopped fresh herbs such as flat-leaf parsley,

and sage chicken pie 

COOK 30 mins 

uick and easy pie, this one uses garlic and sage 

its filling. The addition of fresh peas and lemon 


chicken mixture in a covered saucepan over low– 

at. Using a slotted spoon, transfer the chicken to 

move the meat from the bone and chop the meat into 

ks. Mash the potato in the saucepan to a chunky 

return the chicken to the pan. 

oil the carrots for 3–4 minutes until tender, then drain 

the chicken mixture, along with the peas, lemon zest 

spoons of the lemon juice. Season to taste with salt 

r and mix gently to combine, being careful not to break 

litre ovenproof dish with cooking oil, then spoon the 

ixture into the dish. Lay out the filo sheets on a clean 

ce and spray with cooking oil. Arrange the filo sheets 

e chicken, then place the dish in the oven and bake 

inutes until the pastry is golden and crisp. 

ie with braised beans. 

tablespoons chopped fresh herbs such as flat-leaf parsley,

1 SERVE = 


½ unit bread 


1 unit fats 

Fattoush s 

SERVES 4 

2 small wholemeal pita breads 



400 g Braised Lamb Shoulder 

(see page 84), shredded 

4 small tomatoes, diced 

1 green capsicum (pepper), diced 

2 Lebanese (small) cucumbers, diced 


handful chopped mixed herbs, such 

as mint, coriander and parsley 

SUMAC DRESSING 



1 small clove garlic, crushed 


1 

2 

3 

4 

5 

Fattoush is a Mi 

bread and spiced 

it a hearty lunch 

lamb shoulder re 

Don’t add the pi 

so they stay nice 


baking paper. 

For the dressing, 

taste with salt and 


Place the pitas on 

and sprinkle over 

then remove from 

150°C. When the p 

into small shards 

Add the lamb to th 

10 minutes, just s 

Place the tomato 

in a large bowl. Ad 

combine. Just bef 

pita crisps.

Fattoush salad with lamb 


Fattoush is a Middle Eastern salad made with toasted pita 

bread and spiced with sumac. The addition of lamb makes 

it a hearty lunch. This recipe uses leftovers from the braised 

lamb shoulder recipe (or you could use any cooked lamb). 

Don’t add the pita crisps to the salad until the last minute 

so they stay nice and crunchy. 


baking paper. 

For the dressing, combine all the ingredients in a jar, season to 

taste with salt and pepper and shake well. Set aside to allow the 


Place the pitas on the prepared tray, spray them with cooking oil 

and sprinkle over the sumac. Bake for 5–6 minutes until crisp, 

then remove from the oven and reduce the oven temperature to 

150°C. When the pitas are cool enough to handle, break them 

into small shards and set aside. 

Add the lamb to the tray, cover with foil and place in the oven for 

10 minutes, just so the lamb is warm enough to loosen a little. 

Place the tomato, capsicum, cucumber, spring onion and lamb 

in a large bowl. Add the dressing and chopped herbs and toss to 

combine. Just before serving, gently stir through the 

pita crisps.

1 SERVE = 


1 unit bread 

¼ unit fruit 


½ unit fats 

Spring rolls with 

Asian slaw 


These spring rolls, using leftovers from the san 

choi bao recipe, are baked rather than fried. 

Enjoy them for a flavour-packed lunch. 



½ quantity pork filling from Thai-style San Choi Bao 

(see page 92) 

2 cups (150 g) finely shredded white cabbage 

1 quantity Asian Slaw (see page 82) 

½ bunch radishes, trimmed, scrubbed and sliced 

into thin rounds 


1 

2 

3 

Preheat the oven to 180°C and line a baking tray 


Working with one sheet at a time, spray the filo 

with cooking oil. Place ¼ of the san choi bao 

mixture along the short end of the filo sheet, 

leaving a 5 cm border. Fold the long edges over, 

then roll to enclose. Spray with cooking oil and 

place on the prepared tray. Repeat with remaining 

filo and san choi bao, then bake for 20–25 minutes. 

Meanwhile, make the Asian slaw and mix with the 

radish, then sprinkle with fried shallots.

1 SERVE = 


1 unit bread 


1 unit fats 

Spiced pork and 

vermicelli salad > 


Light and fresh and with minimal cooking 

involved, this is a delicious salad to have 

for lunch. 

2 cups (350 g) cooked rice vermicelli noodles 

1 quantity Nam Jim Dressing (see page 206) 

handful mixed fresh herbs such as mint, 

coriander and basil 

2 carrots, cut into thin matchsticks or coarsely grated 


cut into thin matchsticks 


1 × 250 g punnet cherry tomatoes, quartered 

75 g iceberg lettuce, shredded 

½ quantity (400 g) Spiced Pork Meatballs (see page 82) 

½ cup (45 g) Pickled Radish (see page 201) or sliced fresh 

radish 



1 

2 

Toss the noodles with 1 tablespoon of the 

dressing and half the herbs and divide among 

four bowls. Place the carrot, cucumber, spring 

onion and tomato in a bowl and combine, then 

mix the remaining dressing through. 

Layer the lettuce on top of the noodles, then top

1 SERVE = 


1 unit bread 


1 unit fats 

Spiced pork and 

vermicelli salad > 


Light and fresh and with minimal cooking 

involved, this is a delicious salad to have 

for lunch. 

2 cups (350 g) cooked rice vermicelli noodles 

1 quantity Nam Jim Dressing (see page 206) 

handful mixed fresh herbs such as mint, 

coriander and basil 

2 carrots, cut into thin matchsticks or coarsely grated 


cut into thin matchsticks 


1 × 250 g punnet cherry tomatoes, quartered 

75 g iceberg lettuce, shredded 

½ quantity (400 g) Spiced Pork Meatballs (see page 82) 

½ cup (45 g) Pickled Radish (see page 201) or sliced fresh 

radish 



Toss the noodles with 1 tablespoon of the 

dressing and half the herbs and divide among 

four bowls. Place the carrot, cucumber, spring 

onion and tomato in a bowl and combine, then 

mix the remaining dressing through. 

Layer the lettuce on top of the noodles, then top

SANDWICHES

1 SERVE = 


2 units bread 


1 unit fats 

Deluxe chicken 

sandwiches 


The herby lemon flavour of this chicken teams 

perfectly with zucchini hummus and fresh 

tomato (or you could use any cooked chicken 

you have on hand for this). 

400 g shredded chicken from Chicken Baked in 

a Bread Crust (see page 110), mixed with 

1½ tablespoons cooking juices from the 

chicken or water 



1 Lebanese (small) cucumber, thinly sliced 

lengthways 

8 pitted green olives, chopped 

8 baby cos lettuce leaves 

8 tablespoons Zucchini Hummus (see page 204) 

1 

Divide the chicken among four slices of the bread, 

and top with tomato, cucumber, olives and lettuce 

leaves. Spread the zucchini hummus on the 

remaining slices, season with pepper and place 

on top of the sandwich.

1 SERVE = 


1 unit bread 

½ unit dairy 


Chicken tikka wraps 


Balance is essential in a great wrap. Tossing 

the cabbage in yoghurt first helps to soften it 

and ensures the flavours get evenly distributed. 

Warm the chicken before adding to the wrap, 

and throw in some fresh coriander if you like. 


1 small clove garlic, very finely chopped 


¾ teaspoon ground coriander 

2 cups (150 g) finely shredded red cabbage 

4 wholemeal wraps, warmed 



400 g shredded Chicken Tikka (see page 98), warmed 

1 

2 

Combine the yoghurt, garlic, lemon juice and 

coriander in a small bowl, then season to taste 

with salt and pepper. Spoon half the yoghurt into 

a large bowl, add the cabbage and toss to coat. 

Divide the cabbage among the wraps, then top 

with carrot, cucumber and chicken. Drizzle over 

the remaining yoghurt and roll to enclose. 

Tip: Add 1 teaspoon salt-reduced tomato paste (puree) 

to the yoghurt mixture or some freshly sliced tomato.

1 SERVE = 


1 unit bread 

½ unit dairy 


Chicken tikka wraps 


Balance is essential in a great wrap. Tossing 

the cabbage in yoghurt first helps to soften it 

and ensures the flavours get evenly distributed. 

Warm the chicken before adding to the wrap, 

and throw in some fresh coriander if you like. 




¾ teaspoon ground coriander 

2 cups (150 g) finely shredded red cabbage 

4 wholemeal wraps, warmed 



400 g shredded Chicken Tikka (see page 98), warmed 

1 

2 

Combine the yoghurt, garlic, lemon juice and 

coriander in a small bowl, then season to taste 

with salt and pepper. Spoon half the yoghurt into 

a large bowl, add the cabbage and toss to coat. 

Divide the cabbage among the wraps, then top 

with carrot, cucumber and chicken. Drizzle over 

the remaining yoghurt and roll to enclose. 

Tip: Add 1 teaspoon salt-reduced tomato paste (puree) 

to the yoghurt mixture or some freshly sliced tomato.

1 SERVE = 


1 unit bread 

½ unit dairy 


Roast beef sandwiches 

with beetroot and 

pickled radish 


Use leftovers from the roast beef recipe, or any 

other cooked beef you have to hand. You could 

use ready-made low-fat beetroot dip if you 

don’t have time to make your own. 

8 tablespoons Roast Beetroot Dip (see page 204) 


400 g sliced Roast Beef (see page 74) 


3 tablespoons Pickled Radish (see page 201) 

or sliced fresh radish 

50 g feta 

8 cos or iceberg lettuce leaves 

1 

Spread the beetroot dip on the bread slices and 

top with beef, tomato, radish and feta. Season to 

taste with salt and pepper and top with lettuce.

1 SERVE = 


1 unit bread 

¼ unit dairy 


Lamb souvlakis with 

pickled cucumber 


This healthy version of classic takeaway food 

is every bit as good, if not better, than the 

original. Use leftovers from the braised lamb 

shoulder recipe, or any cooked lamb. 

⅔ cup (190 g) reduced-fat plain yoghurt 



4 pita breads, warmed 

400 g shredded Braised Lamb Shoulder 

(see page 84), gently warmed 

12 slices Pickled Cucumber (see page 201) 


6–8 iceberg lettuce leaves, shredded 

1 

2 

Combine the yoghurt, garlic and lemon juice 

in a small bowl and season to taste. 

Spread 1 tablespoon of the yoghurt mixture 

on each pita bread, then top with the lamb, 

cucumber, tomato and lettuce. Drizzle over the 

remaining yoghurt mixture and roll to enclose. 

Tip: For extra flavour, add a few slices of the roast 

fennel from the braised lamb recipe to each souvlaki.

1 SERVE = 


1 unit bread 

¼ unit dairy 


Lamb souvlakis with 

pickled cucumber 


This healthy version of classic takeaway food 

is every bit as good, if not better, than the 

original. Use leftovers from the braised lamb 

shoulder recipe, or any cooked lamb. 

⅔ cup (190 g) reduced-fat plain yoghurt 



4 pita breads, warmed 

400 g shredded Braised Lamb Shoulder 

(see page 84), gently warmed 

12 slices Pickled Cucumber (see page 201) 


6–8 iceberg lettuce leaves, shredded 

Combine the yoghurt, garlic and lemon juice 

in a small bowl and season to taste. 

Spread 1 tablespoon of the yoghurt mixture 

on each pita bread, then top with the lamb, 

cucumber, tomato and lettuce. Drizzle over the 

remaining yoghurt mixture and roll to enclose. 

For extra flavour, add a few slices of the roast 

fennel from the braised lamb recipe to each souvlaki.

1 SERVE = 


2 units bread 

¼ unit dairy 


Shredded pork and 

pickled carrot sandwiches 


The spiced pork and pickled carrot combine 

to make a delicious sandwich; you can use any 

leftover cooked pork though. 

400 g shredded Cajun-spiced Pork (see page 64) 

8 slices wholemeal bread 

1 cup (90 g) Pickled Carrot (see page 201) 

1 cup (75 g) finely shredded red cabbage 

2 tablespoons finely chopped flat-leaf parsley 

4 tablespoons labna (see page 28) 

pickled jalapeno chillies (optional), to serve 

1 

2 

3 

Divide the pork among four slices of bread. 

Combine the carrot, cabbage and parsley, 

season to taste with salt and pepper, then 

pile on top of the pork. 

Spread the labna on the remaining bread slices, 

and serve with jalapenos, if using.

1 SERVE = 


1 unit bread 

¼ unit dairy 


Indian-spiced 

chicken wraps 


Leftover roast chicken tastes great the next 

day in a sandwich or wrap: this one features 

Indian-spiced roast chicken. Use low-fat baba 

ghanoush if you don’t have any eggplant dip 

on hand. 

8 tablespoons Spiced Eggplant Dip (see page 202) 

4 wholemeal wraps 

400 g shredded Indian-spiced Roast Chicken 


1 cup (150 g) Pickled Zucchini (see page 201) 

½ red (Spanish) onion, thinly sliced 

2 large handfuls picked watercress leaves 

4 tablespoons reduced-fat plain yoghurt 

1 

2 

Spread 2 tablespoons eggplant dip on each 

wrap, then top with the chicken, zucchini, 

onion and watercress. 

Top each wrap with 1 tablespoon yoghurt, 

season to taste with salt and pepper 


VEGETABL 

SALADS 

& SOUPS

VEGETABLES, 

SALADS 

& SOUPS

ETABLES, 

SALADS 

SOUPS

1 SERVE = 


Braised Asian 



1½ tablespoons finely 

shredded ginger 


¼ teaspoon sesame oil 

½ cup (125 ml) Vegetable Stock 


1 bunch (about 350 g) Chinese broccoli (gai lan), 

trimmed, leaves and stems separated 

150 g sugar snap peas or snowpeas (mange-tout), 

strings removed 



1 long red chilli, seeded and 

finely sliced 

1 

2 

A great use of a free list 

one-pot dish. Serve as a 

fried fish, chicken or po 

Place the oyster sauce, g 

vegetable stock or water 

white pepper. Bring to th 

stems, sugar snaps or sn 

spring onion and chilli. Co 

Chinese broccoli leaves a 

until the vegetables are t 

Using tongs, arrange the 

drizzle with some of the b 

remaining spring onion a 

Tip: Use any vegetables you 

or broccoli, cut into simila

aised Asian vegetables 


reat use of a free list vegetable, this is a quick and easy 

-pot dish. Serve as a side dish with a curry, or with pand 

fish, chicken or pork. 

ce the oyster sauce, ginger, soy sauce, sesame oil and 

etable stock or water in a large saucepan with a pinch of 

te pepper. Bring to the boil, then add the Chinese broccoli 

ms, sugar snaps or snowpeas, green beans and ¾ of the 

ing onion and chilli. Cover and cook for 3 minutes. Add the 

nese broccoli leaves and cook for a further 1–2 minutes 

il the vegetables are tender. 

ng tongs, arrange the vegetables on a warmed plate and 

zle with some of the braising liquid. Scatter with the 

aining spring onion and chilli and serve. 

Use any vegetables you have to hand, such as carrots, zucchini 

roccoli, cut into similar-sized pieces.

d Asian vegetables 

COOK 5 mins 

e of a free list vegetable, this is a quick and easy 

ish. Serve as a side dish with a curry, or with panchicken 

or pork. 

yster sauce, ginger, soy sauce, sesame oil and 

stock or water in a large saucepan with a pinch of 

er. Bring to the boil, then add the Chinese broccoli 

ar snaps or snowpeas, green beans and ¾ of the 

n and chilli. Cover and cook for 3 minutes. Add the 

occoli leaves and cook for a further 1–2 minutes 

getables are tender. 

s, arrange the vegetables on a warmed plate and 

some of the braising liquid. Scatter with the 

spring onion and chilli and serve. 

y vegetables you have to hand, such as carrots, zucchini 

, cut into similar-sized pieces.

1 SERVE = 



Middle Easter 



1 red (Spanish) onion, sliced 

1 red capsicum (pepper), 

trimmed, seeded and chopped 

into 3 cm pieces 

1 green capsicum (pepper), 

trimmed, seeded, and chopped 


2 eggplants (aubergines), 



2 tomatoes, roughly chopped 

1 tablespoon ground coriander 

3 teaspoons ground sumac 

½ teaspoon ground allspice 

2 zucchinis (courgettes), trimmed 

and chopped into 3 cm pieces 


2 teaspoons sesame seeds 

1 

2 

3 

Middle Eastern spices t 

accompaniment to just 

herbs, stir through som 

flat-leaf parsley at the e 

Place a large saucepan o 

oil and onion and cook fo 

soften. Add the red and g 

Spray the eggplant with c 

stirring, for 5 minutes un 

tomato and ground spice 

covered, for 30 minutes, s 

and garlic, season to tast 

covered, for 20 minutes u 

Meanwhile, toast the ses 

medium heat for 3–4 min 

Serve the ratatouille spri 

Tip: Add 1⅓ cups (250 g) d

iddle Eastern-spiced ratatouille 

15 mins COOK 1 hour 

dle Eastern spices turn this French classic into the perfect 

ompaniment to just about any meal. If you grow your own 

bs, stir through some chopped fresh mint, coriander or 

-leaf parsley at the end to make this dish extra special. 

ce a large saucepan over medium–high heat. Add the olive 

nd onion and cook for 3–4 minutes until the onion begins to 

en. Add the red and green capsicum and cook for 2 minutes. 

ay the eggplant with cooking oil, then add to the pan and cook, 

ring, for 5 minutes until the eggplant begins to soften. Add the 

ato and ground spices, then reduce the heat to low and cook, 

ered, for 30 minutes, stirring occasionally. Add the zucchini 

garlic, season to taste with salt and pepper and cook, 

ered, for 20 minutes until all the vegetables are very tender. 

nwhile, toast the sesame seeds in a dry frying pan over 

dium heat for 3–4 minutes until lightly golden. Set aside. 

ve the ratatouille sprinkled with toasted sesame seeds. 

Add 1⅓ cups (250 g) drained tinned chickpeas for 1 bread unit.

e Eastern-spiced ratatouille 

COOK 1 hour 

stern spices turn this French classic into the perfect 

iment to just about any meal. If you grow your own 

through some chopped fresh mint, coriander or 

arsley at the end to make this dish extra special. 

ge saucepan over medium–high heat. Add the olive 

on and cook for 3–4 minutes until the onion begins to 

the red and green capsicum and cook for 2 minutes. 

ggplant with cooking oil, then add to the pan and cook, 

r 5 minutes until the eggplant begins to soften. Add the 

d ground spices, then reduce the heat to low and cook, 

r 30 minutes, stirring occasionally. Add the zucchini 

season to taste with salt and pepper and cook, 

r 20 minutes until all the vegetables are very tender. 

, toast the sesame seeds in a dry frying pan over 

at for 3–4 minutes until lightly golden. Set aside. 

atatouille sprinkled with toasted sesame seeds. 

cups (250 g) drained tinned chickpeas for 1 bread unit.

1 SERVE = 


1 unit fats 

Braised green beans with 

tomato and oregano 


A great side dish to have with pan-fried 

chicken, pork or fish. Cook the beans until 

they are soft but still holding their shape. 


½ onion, finely sliced 


1 teaspoon dried oregano 


2 teaspoons salt-reduced tomato paste (puree) 


1 

Place a large saucepan over medium heat. 

Add the olive oil, onion, garlic and oregano and 

cook for 3–4 minutes until the onion begins to 

soften. Add the tomato, tomato paste and beans, 

season to taste with salt and pepper and stir 

to combine. Bring to simmering point then reduce 

the heat to low, cover and cook for 20 minutes. 

Remove the lid and cook for a further 5–10 minutes 

until the beans are soft and tender but not 

falling apart. 

Tip: Try adding a pinch of chilli flakes or cayenne 

pepper for some extra kick, or sprinkle the beans with 

50 g reduced-fat feta for ¼ dairy unit.

1 SERVE = 


Honey-roasted carrots 

with cumin and caraway > 


Cumin and caraway are the perfect partners 

to caramelised roasted carrots. 

600 g carrots, peeled, trimmed and 

quartered lengthways 


1 teaspoon caraway seeds 



1 

2 



Combine the carrot, spices and honey in a large 

bowl. Spray with oil, season to taste with salt and 

pepper and toss to coat. Arrange the carrot in 

a single layer on the prepared tray, then roast 

for 45–50 minutes until golden and tender.

1 SERVE = 


Honey-roasted carrots 

with cumin and caraway > 


Cumin and caraway are the perfect partners 

to caramelised roasted carrots. 

600 g carrots, peeled, trimmed and 

quartered lengthways 


1 teaspoon caraway seeds 





Combine the carrot, spices and honey in a large 

bowl. Spray with oil, season to taste with salt and 

pepper and toss to coat. Arrange the carrot in 

a single layer on the prepared tray, then roast 

for 45–50 minutes until golden and tender.

1 SERVE = 


Garlic and mint 

pea puree 


Mint and green peas were made for each other. 

Combined with garlic and a dollop of yoghurt, 

this puree is good enough to eat on its own. 


3 cups (360 g) frozen peas 


1 tablespoon chopped mint or 1 teaspoon dried mint 

1 

2 

Bring a saucepan of water to the boil and add the 

garlic. Cook for 1 minute, then add the peas and 

cook for a further 2 minutes, then drain. 

Combine the peas, garlic, yoghurt and mint in the 

bowl of a food processor and blend until smooth. 

Season to taste with salt and pepper and serve.

1 SERVE = 


Carrot puree 


Use this puree to dress up roast chicken, 

to sweeten barbecued pork or to add 

a splash of colour to slow-roasted lamb. 

450 g carrots, peeled, trimmed and chopped 

2 teaspoons honey 

½ teaspoon red wine vinegar 

¼ teaspoon ground cumin or ginger 

1 

2 

Place the carrot in a saucepan along with 

enough water to barely cover it. Bring to the 

boil, then cover, reduce the heat and simmer 

for 15 minutes until tender. Drain, reserving 

about 1½ tablespoons of the cooking liquid. 

Place the carrot in the bowl of a food processor 

with the remaining ingredients and 1 tablespoon 

of the reserved cooking liquid. Process until 

smooth, adding more cooking liquid if necessary. 


1 SERVE = 


Carrot puree 


Use this puree to dress up roast chicken, 

to sweeten barbecued pork or to add 

a splash of colour to slow-roasted lamb. 

450 g carrots, peeled, trimmed and chopped 


½ teaspoon red wine vinegar 

¼ teaspoon ground cumin or ginger 

Place the carrot in a saucepan along with 

enough water to barely cover it. Bring to the 

boil, then cover, reduce the heat and simmer 

for 15 minutes until tender. Drain, reserving 

about 1½ tablespoons of the cooking liquid. 

Place the carrot in the bowl of a food processor 

with the remaining ingredients and 1 tablespoon 

of the reserved cooking liquid. Process until 

smooth, adding more cooking liquid if necessary. 


1 SERVE = 


Parsnip and 

cauliflower puree 

SERVES 4–6 PREP 10 mins COOK 20 mins 

Parsnips and cauliflower are a great 

combination – here the starch in the 

parsnips helps to bind the puree. This is 

an excellent alternative to mashed potato. 

300 g parsnips, peeled and cut into 3 cm chunks 

300 g cauliflower, cut into florets 

4 cloves garlic, peeled 

2 teaspoons horseradish cream 

1–2 tablespoons reduced-fat milk 

1 

2 

Bring a large saucepan of water to the boil, 

add the parsnips and simmer gently for 

10 minutes. Add the cauliflower and garlic 

and cook for a further 10 minutes until the 

vegetables are tender, then drain well. 

Place the vegetables in the bowl of a food 

processor with the horseradish cream and 

1 tablespoon milk and season to taste with 

salt and pepper. Process until smooth, adding 

more milk if necessary. Serve immediately. 

Tip: If you don’t have a food processor, simply mash 

the vegetables by hand, gradually mixing in the 

horseradish cream and milk until you have a rough

1 SERVE = 

½ unit bread 


Pumpkin and 

sweet potato mash 


Low in carbs, this rustic mash isn’t as smooth 

as mashed potato, but the smoky sweet flavour 

of the spiced roast vegetables will delight. Serve 

with any hearty stew or braise. 

300 g pumpkin (squash), trimmed, peeled and 


300 g sweet potato, peeled and cut into 

2 cm pieces 

4 cloves garlic, peeled and halved 


½ teaspoon sweet paprika 


2 tablespoons reduced-fat milk 

1 

2 

3 



Spread out the vegetables on the prepared tray, 

spray with cooking oil and season with salt and 

pepper to taste. Sprinkle over the ground spices 

and roast for 25–30 minutes, turning once, until 

tender and golden. 

Transfer the vegetables to a large bowl, add 

the milk and roughly mash, adding more milk 

if the mixture is too dry. Serve immediately.

1 SERVE = 


Braised red ca 

honey and mu 


¾ red cabbage (600 g), cored 

and finely shredded 

1 onion, finely sliced 

2 cloves garlic, finely sliced 

2 tablespoons apple cider vinegar or red 

wine vinegar 

1 tablespoon 

wholegrain mustard 


1 

2 

Braising cabbage releas 

beautifully with mustar 

or pork, barbecued mea 

Combine all the ingredie 

medium-sized saucepan 

and stir to combine. Cove 

occasionally, for 12–15 m 

but still retains some bite 

Remove the lid and cook 

the liquid has evaporated 

Tip: Add some chopped fre 

chives or dill, and a squeez

aised red cabbage with 

ney and mustard 


ising cabbage releases a natural sweetness that teams 

utifully with mustard and honey. Serve with roast chicken 

ork, barbecued meats or vegie burgers. 

bine all the ingredients and 2 tablespoons water in a 

dium-sized saucepan, season to taste with salt and pepper 

stir to combine. Cover and cook over low heat, stirring 

asionally, for 12–15 minutes until the cabbage is soft 

still retains some bite. 

ove the lid and cook for 3–4 minutes until most of 

liquid has evaporated. Serve immediately. 

Add some chopped fresh herbs, such as flat-leaf parsley, 

es or dill, and a squeeze of lemon juice before serving.

d red cabbage with 

and mustard 

COOK 20 mins 

abbage releases a natural sweetness that teams 

y with mustard and honey. Serve with roast chicken 

arbecued meats or vegie burgers. 

ll the ingredients and 2 tablespoons water in a 

ized saucepan, season to taste with salt and pepper 

combine. Cover and cook over low heat, stirring 

ly, for 12–15 minutes until the cabbage is soft 

tains some bite. 

e lid and cook for 3–4 minutes until most of 

as evaporated. Serve immediately. 

me chopped fresh herbs, such as flat-leaf parsley, 

ll, and a squeeze of lemon juice before serving.

1 SERVE = 


1 unit fats 

Sumac-spiced 


375 g broccoli, roughly chopped 


1 tablespoon light margarine 

½ red (Spanish) onion, finely diced 




1 tablespoon chopped flat-leaf 

parsley (optional) 

1 

2 

Fresh, zesty and subtly 

with just about any pro 

tender but not mushy, a 

nutrition as possible. 

Bring a large saucepan o 

Boil for 5 minutes until te 

minute of cooking time, t 

Meanwhile, place a large 

Add the margarine, onion 

7–8 minutes until the onio 

Add the vegetables and l 

and pepper and serve im

mac-spiced broccoli and peas 


sh, zesty and subtly sweet, this dish works well as a side 

h just about any protein. Cook the broccoli until it is 

der but not mushy, as you want to retain as much of the 

rition as possible. 

g a large saucepan of water to the boil and add the broccoli. 

l for 5 minutes until tender, adding the peas for the last 

ute of cooking time, then drain well. 

nwhile, place a large frying pan over medium–high heat. 

the margarine, onion, garlic and sumac and cook for 

minutes until the onion is soft, then reduce the heat to low. 

the vegetables and lemon juice, season to taste with salt 

pepper and serve immediately.

c-spiced broccoli and peas 

COOK 10 mins 

ty and subtly sweet, this dish works well as a side 

bout any protein. Cook the broccoli until it is 

t not mushy, as you want to retain as much of the 

as possible. 

ge saucepan of water to the boil and add the broccoli. 

inutes until tender, adding the peas for the last 

ooking time, then drain well. 

, place a large frying pan over medium–high heat. 

argarine, onion, garlic and sumac and cook for 

s until the onion is soft, then reduce the heat to low. 

getables and lemon juice, season to taste with salt 

r and serve immediately.

1 SERVE = 


1 unit fats 

Roast capsicum 

SERVES 4 PREP 15 mins, plus stan 

3 capsicums (peppers), trimmed, seeded and 

quartered 

3 medium-sized tomatoes 




2 teaspoons oregano leaves, 

roughly chopped or ½ teaspoon 

dried oregano 

2 tablespoon drained capers 

1 

2 

3 

Combining smoky roas 

this simple salad only g 

it an hour or two in adv 

to combine. 

Place the capsicum, skin 

and cook for 8–10 minute 

Transfer to a bowl, cover 

for 10 minutes to steam ( 

the plastic, peel away the 

into 2 cm thick slices. 

Cut a cross in the bottom 

bowl. Cover with boiling w 

removing with a slotted s 

remove the skins, scoop 

2 cm wedges. 

Place the tomato in a bow 

olive oil, garlic and orega 

and toss gently to combin 

for 30–60 minutes to allo 

the capers just before se 

Tip: Add some chopped fla 

or the finely grated zest of

ast capsicum and tomato salad 

15 mins, plus standing time COOK 10 mins 

bining smoky roast capsicum with sweet fresh tomatoes, 

simple salad only gets better the longer it sits. Prepare 

n hour or two in advance to allow time for the flavours 

ce the capsicum, skin-side up, under a grill in a single layer 

cook for 8–10 minutes until the skins blacken and blister. 

nsfer to a bowl, cover with plastic wrap and leave to stand 

10 minutes to steam (this will help loosen the skins). Remove 

plastic, peel away the skins and discard. Slice the capsicum 

2 cm thick slices. 

a cross in the bottom of each tomato and place in a deep 

l. Cover with boiling water and leave for 45 seconds before 

oving with a slotted spoon. When cool enough to handle, 

ove the skins, scoop out the seeds and slice the flesh into 

ce the tomato in a bowl with the roast capsicum, vinegar, 

e oil, garlic and oregano. Season to taste with salt and pepper 

toss gently to combine. Leave to stand at room temperature 

30–60 minutes to allow the flavours to infuse. Sprinkle over 

capers just before serving. 

Add some chopped flat-leaf parsley, a pinch of smoked paprika 

he finely grated zest of ½ lemon for extra zing.

capsicum and tomato salad 

15 mins, plus standing time COOK 10 mins 

g smoky roast capsicum with sweet fresh tomatoes, 

e salad only gets better the longer it sits. Prepare 

or two in advance to allow time for the flavours 

apsicum, skin-side up, under a grill in a single layer 

or 8–10 minutes until the skins blacken and blister. 

a bowl, cover with plastic wrap and leave to stand 

tes to steam (this will help loosen the skins). Remove 

, peel away the skins and discard. Slice the capsicum 

hick slices. 

s in the bottom of each tomato and place in a deep 

r with boiling water and leave for 45 seconds before 

ith a slotted spoon. When cool enough to handle, 

e skins, scoop out the seeds and slice the flesh into 

omato in a bowl with the roast capsicum, vinegar, 

rlic and oregano. Season to taste with salt and pepper 

ently to combine. Leave to stand at room temperature 

inutes to allow the flavours to infuse. Sprinkle over 

just before serving. 

me chopped flat-leaf parsley, a pinch of smoked paprika 

y grated zest of ½ lemon for extra zing.

1 SERVE = 


1 unit fats 

Green salad 


This simple salad combines the crunch of 

snowpeas, the creaminess of raw zucchini 

and the sweetness of cherry tomatoes to great 

effect. Add some fresh mixed herbs from 

the garden for that extra lift. Use any salad 

vegetables you have on hand (or try adding 

some finely shredded raw pumpkin – it’s 

delicious!). 

4 cups (160 g) torn mixed lettuce leaves (such as red leaf, 

cos, butter, watercress, rocket, curly endive) 

150 g snowpeas (mange-tout), 

finely shredded lengthways 

1 zucchini (courgette), sliced into fine rounds 

1 × 250 g punnet cherry tomatoes, halved 

1 quantity Herb Dressing (see page 206) 

1 

2 

Fill a large bowl with cold water and gently 

submerge the lettuce leaves. Drain in a colander 

for a couple of minutes, then spin dry in batches. 

Combine the lettuce leaves with the shredded 

snowpeas, zucchini and tomato, season with 

salt and pepper and toss the dressing through. 

Serve immediately. 

Tip: If you want to save a fat unit, simply dress the salad 

with a splash of red wine, balsamic, sherry or apple cider

1 SERVE = 


1 unit fats 

Tomato and onion salad 

SERVES 4 PREP 10 mins, plus standing time 

Raw onion can have an intense taste, but 

soaking it in cold water mellows the flavour 

considerably and stops it overpowering the 

other ingredients. 

(such as red leaf, 

½ small red (Spanish) onion, halved, thinly sliced 



1 tablespoon sherry vinegar or red wine vinegar 

600 g tomatoes, sliced into 5 mm thick rounds 


1 

2 

3 

Place the onion in a bowl and cover with cold 

water. Set aside for 15 minutes, then drain well. 

Combine the olive oil, garlic and vinegar and 

mix well. 

Arrange the tomato slices on a large plate, 

sprinkle with the smoked paprika and season 

with salt and pepper. Arrange the onion slices 

on top of the tomato, then drizzle with the 

dressing. Leave to stand at room temperature 

for 30 minutes to allow the flavours to develop. 

ss the salad 

r apple cider

1 SERVE = 


1 unit fats 

Shaved cabbage, radish 

and fennel salad 


Serve this low-fat, refreshing salad alongside 

roast chicken or fish, barbecue pork or to 

fill sandwiches when going on a picnic. Use 

Pickled Radish (see page 201) instead of fresh 

if you have some on hand. 

3 cups (225 g) thinly sliced cabbage 

1 carrot, finely shredded or coarsely grated 

1 bunch radishes, trimmed, scrubbed and 

sliced into thin rounds 

1 small bulb fennel, trimmed and finely sliced, 

fronds reserved 

3 sticks celery, finely sliced lengthways 


handful mint leaves, torn 

1 quantity Salad Cream (see page 207) 

1 

Combine all the ingredients (except the fennel 

fronds) in a large bowl, then season to taste 

with salt and pepper and toss gently to combine. 

Divide among bowls and top with the reserved 

fennel fronds. 

Tip: Serve with either 25 g toasted pine nuts (adds 

1 fat unit), 40 g shaved parmesan (adds ½ dairy unit) 

or 2 slices sourdough bread, baked in a preheated 180°C

1 SERVE = 


½ unit fats 

Beetroot, carrot and 

radish salad > 


A great way to use raw beetroot, this fresh and 

vibrant salad is quick to prepare and packed 

with nutrients. Serve with barbecued lamb, 

beef or sausages. 

2 large beetroot, peeled and shredded 

or coarsely grated 

2 carrots, shredded or coarsely grated 

½ bunch radishes, trimmed, scrubbed 

and coarsely grated 

2 baby cos lettuces, leaves separated and torn 

small handful flat-leaf parsley or 

mint leaves, chopped 

3 teaspoons sesame seeds, toasted 

CREAMY CUMIN DRESSING 



pinch ground cumin 

1 

2 

For the dressing, combine all the ingredients 

with 2 teaspoons water in a large bowl and 

season to taste with salt and pepper. 

Add the beetroot, carrot, radish, lettuce and 

herbs to the dressing and toss to coat. Divide 

among four bowls and sprinkle with sesame 

seeds to serve.

1 SERVE = 


½ unit fats 

Beetroot, carrot and 

radish salad > 


A great way to use raw beetroot, this fresh and 

vibrant salad is quick to prepare and packed 

with nutrients. Serve with barbecued lamb, 

beef or sausages. 

2 large beetroot, peeled and shredded 

or coarsely grated 

2 carrots, shredded or coarsely grated 

½ bunch radishes, trimmed, scrubbed 

and coarsely grated 

2 baby cos lettuces, leaves separated and torn 

small handful flat-leaf parsley or 

mint leaves, chopped 

3 teaspoons sesame seeds, toasted 

CREAMY CUMIN DRESSING 



pinch ground cumin 

For the dressing, combine all the ingredients 

with 2 teaspoons water in a large bowl and 

season to taste with salt and pepper. 

Add the beetroot, carrot, radish, lettuce and 

herbs to the dressing and toss to coat. Divide 

among four bowls and sprinkle with sesame 

seeds to serve.

1 SERVE = 


1 unit fats 

Warm zucchin 

salad with lem 


2 lemons, peeled and pith removed 

3 corn cobs 

4 zucchinis (courgettes), cut on the diagonal into 3 cm 

thick slices 

1 carrot, sliced into 1 cm rounds 



large handful flat-leaf parsley 

or mint leaves 

DRESSING 



1–2 teaspoons ground sumac 

2 tablespoons white balsamic vinegar 

1 

2 

3 

4 

This fresh and zesty wa 

accompaniment, or you 

or pearl barley to make 

unit add 2 soft-boiled e 

Segment the lemons by h 

a small, sharp knife to cu 

membrane, letting the ju 

segment in half lengthwa 

For the dressing, combin 

to allow the flavours to in 

Bring a large saucepan o 

cook for 10 minutes until 

cool enough to handle, pl 

slice off the kernels. 

Steam the zucchini, carro 

tender, adding the corn fo 

vegetables and spinach t 

and season to taste with 

segments and parsley or 

Tip: Try this with 20 g chop

arm zucchini and green bean 

lad with lemon and sumac 


s fresh and zesty warm vegetable salad is a wonderful 

ompaniment, or you could add some cooked couscous 

earl barley to make it a meal in itself. For ½ a protein 

t add 2 soft-boiled eggs to each serve. 

ment the lemons by holding them over a bowl and using 

all, sharp knife to cut the flesh away from the inner 

mbrane, letting the juice drop into the bowl. Slice each 

ment in half lengthways, then add to the bowl and set aside. 

the dressing, combine all the ingredients and set aside 

llow the flavours to infuse. 

g a large saucepan of water to the boil, add the corn and 

k for 10 minutes until tender. Remove with tongs then, when 

l enough to handle, place the cobs on their ends and carefully 

e off the kernels. 

am the zucchini, carrot and green beans for 5 minutes until 

der, adding the corn for the last minute to reheat. Transfer the 

etables and spinach to a large bowl, drizzle over the dressing 

season to taste with salt and pepper. Toss through the lemon 

ments and parsley or mint and serve. 

Try this with 20 g chopped pitted green olives per serve for 1 extra

zucchini and green bean 

ith lemon and sumac 

COOK 15 mins 

and zesty warm vegetable salad is a wonderful 

iment, or you could add some cooked couscous 

arley to make it a meal in itself. For ½ a protein 

soft-boiled eggs to each serve. 

he lemons by holding them over a bowl and using 

arp knife to cut the flesh away from the inner 

, letting the juice drop into the bowl. Slice each 

half lengthways, then add to the bowl and set aside. 

ssing, combine all the ingredients and set aside 

e flavours to infuse. 

ge saucepan of water to the boil, add the corn and 

minutes until tender. Remove with tongs then, when 

h to handle, place the cobs on their ends and carefully 

zucchini, carrot and green beans for 5 minutes until 

ding the corn for the last minute to reheat. Transfer the 

and spinach to a large bowl, drizzle over the dressing 

n to taste with salt and pepper. Toss through the lemon 

and parsley or mint and serve. 

s with 20 g chopped pitted green olives per serve for 1 extra

1 SERVE = 

½ unit bread 

¼ unit dairy 


Roast pumpki 

with blackene 

SERVES 4 PREP 15 mins, plus cool 

450 g pumpkin (squash), unpeeled, seeded and sliced 

into 1 cm wedges 

2 red (Spanish) onions, sliced into 

1 cm thick rings 

2 zucchinis (courgettes), sliced into 

1.5 cm thick rounds 


1 tablespoon fresh thyme leaves 

or 2 teaspoons dried thyme 

1 corn cob 



2 tablespoons red wine vinegar 

few drops Tabasco sauce 



120 g rocket leaves 

1 

2 

3 

4 

5 

Cook the vegetables un 

edges to give this hearty 


baking paper. 

Arrange the pumpkin, on 


then scatter with thyme. 

turning once, until golden 

allow to cool for 10 minut 

Meanwhile, heat a barbec 

the corn, turning often, fo 

and tender. When cool en 

end and carefully slice of 

vegetables. 

Combine the yoghurt, vin 

water in a small bowl. Se 

mix well to combine. Pla 

drizzle over half the dres 

Spoon the tomato and ro 

Arrange the vegetables o 

dressing and serve.

on the tomato and rocket mixture onto a serving platter. 

ange the vegetables on top, then drizzle over the remaining 

ssing and serve. 

ast pumpkin and zucchini salad 

th blackened corn 

15 mins, plus cooling time COOK 30 mins 

k the vegetables until they start to darken around the 

es to give this hearty salad a delicious smoky flavour. 

heat the oven to 220°C and line a baking tray with 

ange the pumpkin, onion and zucchini on the prepared tray 

spray with cooking oil. Season to taste with salt and pepper, 

n scatter with thyme. Roast the vegetables for 25–30 minutes, 

ing once, until golden and tender. Remove from the oven and 

w to cool for 10 minutes. 

nwhile, heat a barbecue or chargrill pan to high and cook 

corn, turning often, for 6–8 minutes until slightly charred 

tender. When cool enough to handle, place the cob on its 

and carefully slice off the kernels, then add to the roast 

bine the yoghurt, vinegar, Tabasco and 1 tablespoon cold 

er in a small bowl. Season to taste with salt and pepper, then 

well to combine. Place the tomato and rocket in a small bowl, 

zle over half the dressing and toss to combine.

pumpkin and zucchini salad 

lackened corn 


vegetables until they start to darken around the 

ive this hearty salad a delicious smoky flavour. 

e oven to 220°C and line a baking tray with 

e pumpkin, onion and zucchini on the prepared tray 

with cooking oil. Season to taste with salt and pepper, 

r with thyme. Roast the vegetables for 25–30 minutes, 

ce, until golden and tender. Remove from the oven and 

ol for 10 minutes. 

, heat a barbecue or chargrill pan to high and cook 

urning often, for 6–8 minutes until slightly charred 

. When cool enough to handle, place the cob on its 

refully slice off the kernels, then add to the roast 

he yoghurt, vinegar, Tabasco and 1 tablespoon cold 

small bowl. Season to taste with salt and pepper, then 

combine. Place the tomato and rocket in a small bowl, 

r half the dressing and toss to combine. 

tomato and rocket mixture onto a serving platter. 

e vegetables on top, then drizzle over the remaining

1 SERVE = 

¼ unit dairy 


Eggplant, min 

SERVES 4 PREP 10 mins, plus cool 

2 eggplants (aubergines), 


4 cloves garlic, 3 halved, 1 crushed 




or ground cumin 

½ teaspoon dried mint 

chopped coriander and chopped 

green chilli, to serve 

1 

2 

Steaming eggplant is a 

using lots of oil, and giv 

the yoghurt dressing an 

just before serving, as t 

yoghurt mixture. 

Bring a medium-sized sa 

eggplant and halved garl 

cook over rapidly boiling 

is tender and a skewer ea 

from the heat and set asi 

Squash the cooked garlic 

paste, and place in a bow 

sumac or cumin, mint an 

with salt and pepper and 

is cool, cut it into bite-siz 

dressing, chopped corian

gplant, mint and coriander salad 


aming eggplant is a simple way to cook it without 

ng lots of oil, and gives a silky smooth texture. Prepare 

yoghurt dressing and eggplant, then mix them together 

t before serving, as the eggplant will discolour the 

hurt mixture. 

g a medium-sized saucepan of water to the boil. Place the 

plant and halved garlic cloves in a steamer basket, cover and 

k over rapidly boiling water for 7–8 minutes until the eggplant 

nder and a skewer easily passes through the flesh. Remove 

the heat and set aside to cool. 

ash the cooked garlic cloves with the back of a knife to a 

te, and place in a bowl with the yoghurt, lemon zest and juice, 

ac or cumin, mint and crushed raw garlic. Season to taste 

salt and pepper and mix well to combine. When the eggplant 

ool, cut it into bite-sized pieces, then mix through the yoghurt 

ssing, chopped coriander and chilli and serve.

ant, mint and coriander salad 


eggplant is a simple way to cook it without 

of oil, and gives a silky smooth texture. Prepare 

rt dressing and eggplant, then mix them together 

e serving, as the eggplant will discolour the 

dium-sized saucepan of water to the boil. Place the 

nd halved garlic cloves in a steamer basket, cover and 

rapidly boiling water for 7–8 minutes until the eggplant 

nd a skewer easily passes through the flesh. Remove 

eat and set aside to cool. 

cooked garlic cloves with the back of a knife to a 

place in a bowl with the yoghurt, lemon zest and juice, 

umin, mint and crushed raw garlic. Season to taste 

nd pepper and mix well to combine. When the eggplant 

it into bite-sized pieces, then mix through the yoghurt 

hopped coriander and chilli and serve.

1 SERVE = 

½ unit bread 


1 unit fats 

Roast vegetab 

with salsa verd 


1 bunch beetroot, trimmed, peeled 

and sliced into 2 cm wedges 

300 g sweet potato, peeled and cut 


1 carrot, cut on the diagonal into 

5 mm thick rounds 

2 red (Spanish) onions, 

cut into 2 cm wedges 

1 head garlic, 

cloves separated, unpeeled 


2 sprigs rosemary, leaves stripped 

or 2 teaspoons dried rosemary 

2 teaspoons cumin seeds 

1 quantity Salsa Verde (see page 207), to serve 


handful mint leaves, to garnish 

1 

2 

3 

4 

5 

This wholesome salad p 

sweetness of roast vegg 

For a substantial meal, 

couscous for 1 bread un 

of protein (meat, chick 


Place the beetroot in a sm 

salt and pepper and cove 

remove the foil and conti 

until tender. 

Meanwhile, combine the 

on baking-paper-lined ba 


and cumin seeds, then ad 

from the beetroot. Roast 

are golden and tender. 

Make the dressing, then 

skins and mix into the dr 

Arrange the roast vegeta 

over the dressing and sca 

Tip: For added crunch, top

ast vegetable salad 

th salsa verde 

20 mins COOK 1 hour 

s wholesome salad perfectly balances the natural 

etness of roast veggies with a zesty salsa verde dressing. 

a substantial meal, toss with 1⅓ cups (200 g) cooked 

scous for 1 bread unit per serve, and add your choice 

rotein (meat, chicken, fish, eggs or tofu). 


ce the beetroot in a small baking dish, season to taste with 

and pepper and cover with foil. Roast for 30 minutes, then 

ove the foil and continue to roast for a further 25–30 minutes 

nwhile, combine the sweet potato, carrot, onion and garlic 

aking-paper-lined baking trays, spray with cooking oil and 

son to taste with salt and pepper. Scatter over the rosemary 

cumin seeds, then add to the oven when you remove the foil 

the beetroot. Roast for 25–30 minutes until the vegetables 

golden and tender. 

e the dressing, then squeeze four cloves of garlic from their 

s and mix into the dressing. 

ange the roast vegetables and spinach on plates, then drizzle 

r the dressing and scatter with mint. 

For added crunch, top this salad with 40 g toasted pepitas

vegetable salad 

alsa verde 

COOK 1 hour 

esome salad perfectly balances the natural 

of roast veggies with a zesty salsa verde dressing. 

tantial meal, toss with 1⅓ cups (200 g) cooked 

for 1 bread unit per serve, and add your choice 

(meat, chicken, fish, eggs or tofu). 


eetroot in a small baking dish, season to taste with 

pper and cover with foil. Roast for 30 minutes, then 

e foil and continue to roast for a further 25–30 minutes 

, combine the sweet potato, carrot, onion and garlic 

paper-lined baking trays, spray with cooking oil and 

taste with salt and pepper. Scatter over the rosemary 

seeds, then add to the oven when you remove the foil 

eetroot. Roast for 25–30 minutes until the vegetables 

and tender. 

ressing, then squeeze four cloves of garlic from their 

ix into the dressing. 

e roast vegetables and spinach on plates, then drizzle 

essing and scatter with mint. 

ded crunch, top this salad with 40 g toasted pepitas

1 SERVE = 


1 unit fats 

Slow-roas 

SERVES 4 

½ red (Spanish) onion, thinly sliced 


2 teaspoons dried Italian herbs 


pinch chilli flakes 

2 cups (500 ml) unsweetened 

tomato juice 

½ cup (125 ml) Chicken Stock 




1.5 kg tomatoes, halved 

3–4 teaspoons balsamic vinegar 

1 

2 

3 

4 

5 

More than just y 

version redefine 

intensifies the na 

use very ripe, in- 


Scatter the onion, 

in a deep roasting 

the tomato juice, 

to taste with salt 

in the tin and pour 

the tomatoes are 

Remove from the 

tomato skin as po 

the tomato mixtu 

Transfer the soup 

heat. Stir in the ba 

and pepper. 

Spoon the soup in 

allowance if desir 

Tip: For a light lun 

per person for 1 un

Slow-roasted tomato soup 

SERVES 4 PREP 20 mins COOK 2 hours 

More than just your everyday tomato soup, this slow-roasted 

version redefines a much-loved favourite. Slow-roasting 

intensifies the natural sweetness in the tomatoes, so try to 

use very ripe, in-season varieties. 


Scatter the onion, garlic, herbs, fennel seeds and chilli flakes 

in a deep roasting tin that will snugly fit the tomatoes. Combine 

the tomato juice, stock, olive oil and red wine vinegar and season 

to taste with salt and pepper. Place the tomatoes, cut-side down, 

in the tin and pour over the tomato juice. Roast for 2 hours, until 

the tomatoes are breaking down and the onion is very soft. 

Remove from the oven and use tongs to gently pull away as much 

tomato skin as possible (it should slip off very easily), then blend 

the tomato mixture until smooth using a hand-held blender. 

Transfer the soup to a saucepan and warm through over medium 

heat. Stir in the balsamic vinegar to taste, and season with salt 

and pepper. 

Spoon the soup into bowls, and serve with bread from your daily 

allowance if desired. 

For a light lunch, serve this soup with 100 g poached white fish 

per person for 1 unit protein.

1 SERVE = 


1 unit fats 

Hearty vegeta 




2 carrots, roughly chopped 

300 g pumpkin (squash), peeled and roughly chopped 

1 tablespoon dried Italian herbs 



and cut into 3 cm lengths 

600 g tinned tomatoes 



2 zucchinis (courgettes), chopped into small chunks 

small handful flat-leaf 

parsley leaves, chopped 

1 

Taking its cue from tra 

free version is rich and 

as ‘sweating’ the vegeta 

flavour of the soup. Yo 

you have in the fridge i 

and cauliflower will all 


the olive oil, onion, carro 

stirring occasionally, for 

Add the garlic and cook f 

tomato and stock, seaso 

bring to the boil. Reduce 

Add the zucchini and sim 

the vegetables are tende 

Tip: If you like, stir throug 

to warm them through (ad 

parmesan (adds ½ unit dai

earty vegetable soup 


ing its cue from traditional minestrone, this pastaversion 

is rich and warming. Don’t rush the first step, 

sweating’ the vegetables in this way adds greatly to the 

our of the soup. You can use any leftover vegetables that 

have in the fridge in this recipe: spinach, corn, celery 

cauliflower will all work well. 

ce a large heavy-based stockpot over medium heat. Add 

olive oil, onion, carrot, pumpkin and dried herbs and cook, 

ring occasionally, for 7–8 minutes until the vegetables soften. 

the garlic and cook for 2 minutes. Add the green beans, 

ato and stock, season to taste with salt and pepper and 

g to the boil. Reduce the heat and simmer for 10 minutes. 

the zucchini and simmer for a further 7–8 minutes until 

vegetables are tender. Stir through the parsley and serve. 

If you like, stir through 200 g cooked cannellini beans at the end just 

arm them through (adds ½ unit bread), and scatter over 50 g grated 

esan (adds ½ unit dairy).

y vegetable soup 

COOK 30 mins 

cue from traditional minestrone, this pastan 

is rich and warming. Don’t rush the first step, 

ng’ the vegetables in this way adds greatly to the 

the soup. You can use any leftover vegetables that 

n the fridge in this recipe: spinach, corn, celery 

lower will all work well. 

ge heavy-based stockpot over medium heat. Add 

il, onion, carrot, pumpkin and dried herbs and cook, 

casionally, for 7–8 minutes until the vegetables soften. 

rlic and cook for 2 minutes. Add the green beans, 

d stock, season to taste with salt and pepper and 

e boil. Reduce the heat and simmer for 10 minutes. 

cchini and simmer for a further 7–8 minutes until 

bles are tender. Stir through the parsley and serve. 

like, stir through 200 g cooked cannellini beans at the end just 

em through (adds ½ unit bread), and scatter over 50 g grated 

adds ½ unit dairy).

1 SERVE = 


1 unit fats 

Asian-scented 

vegetable broth 


This quick-cooked aromatic soup will 

soon top your list of favourites, and using 

homemade chicken stock will only add to 

the flavour. If you like, add a dash of Chinese 

chilli sauce or soy sauce just before serving. 

3 teaspoons peanut oil 

1½ tablespoons finely shredded ginger 

1 long red chilli, seeded and finely sliced 

4 spring onions, trimmed and finely sliced, 

white and green parts reserved separately 

1.5 litres Chicken Stock (see page 209) 

1 tablespoon Chinese Shaohsing rice wine 

or dry cooking sherry 

1 tablespoon oyster sauce 

1 bunch (300 g) baby bok choy, 

quartered lengthways and washed 

1 carrot, cut into matchsticks 

150 g snowpeas (mange-tout), trimmed 

½–1 teaspoon sesame oil 

1 

Place a large heavy-based stockpot over 

medium–high heat. Add the peanut oil, ginger, 

chilli and the white part of the spring onion and 

cook for 2 minutes. Add the stock, wine or sherry, 

oyster sauce and a pinch of white pepper. Bring 

to the boil, then reduce the heat and simmer for

1 SERVE = 


Coriander and 

vegetable soup > 


This is a refreshing, spicy soup – you can 

omit the chilli from step 1 if you prefer it 

a little milder. 

1.5 litres salt-reduced ready-made beef stock 

1 onion, halved, thinly sliced 

1 × 8 cm piece ginger, 

peeled and thinly sliced 

10 coriander seeds 

4 coriander roots, scraped 

4 star anise 


½ long red chilli 

2 carrots, sliced into thin rounds 




TO SERVE 

bean sprouts, coriander and Vietnamese mint leaves, 

finely sliced long red chilli, lime halves, hoisin sauce 

and Chinese chilli sauce 

1 

Place the stock, onion, ginger, coriander seeds 

and roots, star anise, cinnamon and chilli in a 

large heavy-based stockpot and bring to the boil. 

Reduce the heat and simmer for 30 minutes. 

Remove the spices and discard. Add the carrot,

1 SERVE = 


Coriander and 

vegetable soup > 


This is a refreshing, spicy soup – you can 

omit the chilli from step 1 if you prefer it 

a little milder. 

1.5 litres salt-reduced ready-made beef stock 

1 onion, halved, thinly sliced 

1 × 8 cm piece ginger, 

peeled and thinly sliced 

10 coriander seeds 

4 coriander roots, scraped 

4 star anise 


½ long red chilli 

2 carrots, sliced into thin rounds 




TO SERVE 

bean sprouts, coriander and Vietnamese mint leaves, 

finely sliced long red chilli, lime halves, hoisin sauce 

and Chinese chilli sauce 

Place the stock, onion, ginger, coriander seeds 

and roots, star anise, cinnamon and chilli in a 

large heavy-based stockpot and bring to the boil. 

Reduce the heat and simmer for 30 minutes. 

Remove the spices and discard. Add the carrot,

SWEE 

THING

SWEET 

THINGS

SWEET 

THINGS

1 SERVE = 

½ unit bread 

½ unit dairy 

1 unit fruit 

2 units fats 

Apple and rhu 

honey, oats an 



1 bunch rhubarb, stalks trimmed and 

cut into 3 cm lengths 

4 granny smith apples (about 600 g), peeled, cored 

and cut into 2 cm 

thick slices 

3 tablespoons caster sugar or 

powdered sweetener 

1 teaspoon ground ginger 

1 teaspoon mixed spice 

600 g reduced-fat vanilla yoghurt 

CRUMBLE TOPPING 

40 g hazelnuts 

¾ cup (60 g) rolled oats 

1 tablespoon plain flour 

2 tablespoons honey, warmed 

1½ tablespoons light 

margarine, melted 

1 

2 

3 

4 

The classic combinatio 

ginger, makes for a deli 

individual 165 ml capa 

the cooking time will be 


For the crumble topping, 

for 8–10 minutes until the 

a tea towel and rub off th 

bowl with the oats, flour, 

combine. 

Meanwhile, place a sauce 

apple, sugar or sweetene 

water. Stir well, then cov 

fruit starts to soften. Rem 

a further 4–5 minutes unt 

shape. Spoon the mixture 

Sprinkle the crumble mix 

a baking tray and bake in 

Serve hot or warm with y

ple and rhubarb crumble with 

ney, oats and hazelnuts 


classic combination of apples and rhubarb, spiced with 

ger, makes for a delicious crumble. You can cook this in 

ividual 165 ml capacity ramekins or a 1 litre baking dish: 

cooking time will be the same. 

heat the oven to 180°C and spray the dish/es with cooking oil. 

the crumble topping, roast the hazelnuts on a baking tray 

8–10 minutes until the skins loosen. Wrap the hazelnuts in 

a towel and rub off the skins. Roughly chop, then place in a 

l with the oats, flour, honey and margarine and mix well to 

nwhile, place a saucepan over low heat and add the rhubarb, 

le, sugar or sweetener, ginger, mixed spice and 2 tablespoons 

er. Stir well, then cover and cook for 6–7 minutes until the 

t starts to soften. Remove the lid and continue to cook for 

rther 4–5 minutes until the fruit is tender but retains some 

pe. Spoon the mixture into the dish/es. 

inkle the crumble mixture over the fruit, place the dish/es on 

king tray and bake in the oven for 25–30 minutes until golden. 

ve hot or warm with yoghurt.

and rhubarb crumble with 

, oats and hazelnuts 

COOK 40 mins 

c combination of apples and rhubarb, spiced with 

kes for a delicious crumble. You can cook this in 

l 165 ml capacity ramekins or a 1 litre baking dish: 

g time will be the same. 

e oven to 180°C and spray the dish/es with cooking oil. 

mble topping, roast the hazelnuts on a baking tray 

inutes until the skins loosen. Wrap the hazelnuts in 

l and rub off the skins. Roughly chop, then place in a 

he oats, flour, honey and margarine and mix well to 

, place a saucepan over low heat and add the rhubarb, 

ar or sweetener, ginger, mixed spice and 2 tablespoons 

well, then cover and cook for 6–7 minutes until the 

to soften. Remove the lid and continue to cook for 

–5 minutes until the fruit is tender but retains some 

on the mixture into the dish/es. 

e crumble mixture over the fruit, place the dish/es on 

ay and bake in the oven for 25–30 minutes until golden. 

r warm with yoghurt.

Serve three rolls per per 

1 SERVE = 

¼ unit protein 

¾ unit bread 

1½ units dairy 

1 unit fruit 

Ricotta and su 

with berry sal 


1½ cups (300 g) fresh 


¾ cup (150 g) reduced-fat 

cottage cheese 

2 small eggs, lightly beaten 

3 tablespoons sultanas, chopped 



½ teaspoon ground nutmeg 

finely grated zest and juice 

of ½ lemon 



300 g fresh or frozen blueberries 

or blackberries 

1½ tablespoons powdered sweetener 

icing sugar, for dusting 

1 

2 

3 

4 

Inspired by a pancake d 

version works perfectly 

filo in the chilled sectio 

easier to work with. 


baking paper. 

Place the ricotta, cottage 

honey, vanilla, nutmeg an 

well to combine. 

Lay a sheet of filo on a cl 

cooking oil. Fold the shee 

in half lengthways. Spoon 

the short edge, leaving sp 

spill out. Tuck in the ends 

the remaining filo and ch 

on the prepared tray, sea 

and bake for 20–25 minut 

Meanwhile, for the salsa, 

lemon juice in a small sa 

for 5–6 minutes.

ve three rolls per person, dusted lightly with icing sugar, 

cotta and sultana filo rolls 

th berry salsa 


pired by a pancake dessert called a blintz, this low-carb 

sion works perfectly well with filo pastry. Look for fresh 

in the chilled section of your supermarket as it’s much 

ier to work with. 


ce the ricotta, cottage cheese, beaten egg, sultanas, 

ey, vanilla, nutmeg and lemon zest in a bowl and mix 

l to combine. 

a sheet of filo on a clean work surface and spray with 

king oil. Fold the sheet in half from the long end, and cut 

alf lengthways. Spoon a little of the cheese mixture along 

short edge, leaving space at the ends so the filling does not 

l out. Tuck in the ends, then roll up to enclose. Repeat with 

remaining filo and cheese mixture to make twelve rolls. Place 

he prepared tray, seam-side down, spray with cooking oil 

bake for 20–25 minutes until the pastry is golden and crisp. 

nwhile, for the salsa, place the berries, sweetener and 

on juice in a small saucepan and cook over medium heat 

5–6 minutes.

e rolls per person, dusted lightly with icing sugar, 

a and sultana filo rolls 

erry salsa 

COOK 25 mins 

y a pancake dessert called a blintz, this low-carb 

orks perfectly well with filo pastry. Look for fresh 

chilled section of your supermarket as it’s much 

ork with. 


icotta, cottage cheese, beaten egg, sultanas, 

illa, nutmeg and lemon zest in a bowl and mix 

t of filo on a clean work surface and spray with 

l. Fold the sheet in half from the long end, and cut 

thways. Spoon a little of the cheese mixture along 

dge, leaving space at the ends so the filling does not 

uck in the ends, then roll up to enclose. Repeat with 

ing filo and cheese mixture to make twelve rolls. Place 

pared tray, seam-side down, spray with cooking oil 

or 20–25 minutes until the pastry is golden and crisp. 

, for the salsa, place the berries, sweetener and 

e in a small saucepan and cook over medium heat

BANANA AND HONEY: 

1 SERVE = 

¼ unit dairy 

½ unit fruit 

Mango and pa 

frozen yoghur 


2 cups (400 g) diced mango 

2 cups (560 g) reduced-fat 

passionfruit yoghurt 

3 tablespoons powdered sweetener 

2 tablespoons lemon juice (optional) 

1 

2 

A great way to use in-se 

a winner for young and 

fruit and yoghurt that y 

for up to 2 weeks in the 

Place the mango in the b 

until smooth. Add the yog 

combined. Taste and add 

Pour into eight popsicle m 

6 hours or overnight. 

Tip: If you don’t have pops 

cups, cover with plastic wra 

the yoghurt. To eat, simply 

paper cup. 

Variations 

RASPBERRY AND CHOCOLATE 

(300 g) frozen raspberr 

and omit the lemon jui

ango and passionfruit 

ozen yoghurt pops 

10 mins FREEZE 6 hours 

reat way to use in-season fruit, these yoghurt pops are 

inner for young and old alike. Use any combination of 

it and yoghurt that you have on hand. They will keep 

up to 2 weeks in the freezer. 

ce the mango in the bowl of a food processor and process 

il smooth. Add the yoghurt and sweetener and process until 

bined. Taste and add lemon juice if desired. 

r into eight popsicle moulds and insert the sticks. Freeze for 

urs or overnight. 

If you don’t have popsicle moulds, pour the mixture into small paper 

s, cover with plastic wrap and poke an ice-cream stick through into 

yoghurt. To eat, simply remove the plastic wrap and peel away the 

ASPBERRY AND CHOCOLATE: replace the mango with 2 cups 

00 g) frozen raspberries, use reduced-fat chocolate yoghurt 

nd omit the lemon juice. 

ANANA AND HONEY: replace the mango with 2 cups (300 g)

o and passionfruit 

yoghurt pops 

FREEZE 6 hours 

y to use in-season fruit, these yoghurt pops are 

or young and old alike. Use any combination of 

yoghurt that you have on hand. They will keep 

weeks in the freezer. 

ango in the bowl of a food processor and process 

th. Add the yoghurt and sweetener and process until 

Taste and add lemon juice if desired. 

ight popsicle moulds and insert the sticks. Freeze for 

don’t have popsicle moulds, pour the mixture into small paper 

with plastic wrap and poke an ice-cream stick through into 

. To eat, simply remove the plastic wrap and peel away the 

Y AND CHOCOLATE: replace the mango with 2 cups 

ozen raspberries, use reduced-fat chocolate yoghurt 

t the lemon juice. 

replace the mango with 2 cups (300 g)

1 SERVE = 

½ unit bread 

½ unit dairy 

1 unit fruit 

1 unit fats 

Spiced pear an 


1 × 400 g tin pie pears with 

no added sugar 

40 g chopped walnuts 

3 tablespoons roughly chopped 

dried pitted dates 

½ teaspoon ground cinnamon, plus 

extra for serving (optional) 

½ teaspoon ground nutmeg 

or ground cloves 

½ teaspoon ground ginger 






1 

2 

3 

4 

A quick dessert to make 

the filling in advance, t 

oven to cook while you’ 


Combine the pears, waln 

a medium-sized bowl. 

On a clean work surface, 

another, spraying cookin 

pear mixture along the s 

the sides, then roll up tig 

seam-side down, on the p 

Spray lightly with cooking 

the pastry is golden and c 

cut into slices. Serve war 

cinnamon, if liked.

iced pear and date strudel 


uick dessert to make if you’re having friends over. Prepare 

filling in advance, then roll the strudel and pop it in the 

n to cook while you’re eating your main meal. 

heat the oven to 180°C. Line a baking tray with baking paper. 

bine the pears, walnuts, dates, ground spices and honey in 

edium-sized bowl. 

a clean work surface, stack the pastry sheets on top of one 

ther, spraying cooking oil between each sheet. Spoon the 

r mixture along the short edge, leaving a 5 cm border. Fold in 

sides, then roll up tightly to enclose the filling. Place the roll, 

m-side down, on the prepared tray. 

ay lightly with cooking oil, then bake for 20–25 minutes until 

pastry is golden and crisp. Dust lightly with icing sugar, then 

into slices. Serve warm with yoghurt and sprinkled with extra 

amon, if liked.

pear and date strudel 

COOK 25 mins 

essert to make if you’re having friends over. Prepare 

in advance, then roll the strudel and pop it in the 

ok while you’re eating your main meal. 

e oven to 180°C. Line a baking tray with baking paper. 

he pears, walnuts, dates, ground spices and honey in 

sized bowl. 

work surface, stack the pastry sheets on top of one 

raying cooking oil between each sheet. Spoon the 

re along the short edge, leaving a 5 cm border. Fold in 

then roll up tightly to enclose the filling. Place the roll, 

down, on the prepared tray. 

ly with cooking oil, then bake for 20–25 minutes until 

is golden and crisp. Dust lightly with icing sugar, then 

ces. Serve warm with yoghurt and sprinkled with extra

1 SERVE = 


¼ unit bread 

¼ unit dairy 

½ unit fruit 

Rice pudd 

SERVES 6 


⅔ cup (125 g) cooked white rice 

60 g chopped dried figs 

3 eggs 

4 tablespoons caster sugar or 

powdered sweetener 

½ teaspoon ground ginger 


2 cups (500 ml) reduced-fat milk 

¼ teaspoon ground nutmeg 

1 

2 

3 

You’ll need six ½ 

comforting desse 

eating, as the cus 


cooking oil. 

Divide the rice and 

them in a deep ro 

sweetener, ginger 

in the milk. Divide 

Pour enough hot w 

the sides of the ra 

15 minutes, then g 

distribute the rice 

the custards agai 

puddings are just 

out clean. Allow to 

nutmeg. They can 

Tip: Replace the fig

Rice puddings with ginger and figs 

SERVES 6 PREP 10 mins COOK 50 mins, plus cooling time 

You’ll need six ½ cup (125 ml) capacity ramekins for this 

comforting dessert. Allow it to rest for 15 minutes before 

eating, as the custard will continue to set as it cools. 

Preheat the oven to 180°C and spray the ramekins with 

cooking oil. 

Divide the rice and chopped fig among the ramekins and place 

them in a deep roasting tin. Whisk the eggs with the sugar or 

sweetener, ginger and vanilla until combined, then gently stir 

in the milk. Divide the milk mixture among the ramekins. 

Pour enough hot water into the roasting tin to come halfway up 

the sides of the ramekins. Place the tin in the oven and cook for 

15 minutes, then gently stir each custard with a fork to evenly 

distribute the rice and fruit. Cook for another 15 minutes and stir 

the custards again. Cook for a further 15–20 minutes until the 

puddings are just set and a knife inserted into the centre comes 

out clean. Allow to cool for 15 minutes before serving dusted with 

nutmeg. They can also be served chilled. 

Replace the figs with 60 g sultanas if you prefer.

1 SERVE (1 SLICE) = 

1 unit bread 

¼ unit fruit 

½ unit fats 

Ginger and fig 

MAKES 14 SLICES 

½ cup (125 ml) reduced-fat milk 

40 g light margarine 

4 tablespoons brown sugar 

or powdered sweetener 

½ cup (100 g) dried figs, chopped 

1 egg 

1¼ cups (185 g) self-raising 

flour, sifted 

2 teaspoons ground ginger 

1 teaspoon ground cinnamon 

1 

2 

3 

This simple spiced frui 

local cafe at a fraction o 

is or lightly toasted. Wr 

and freeze for up to 2 w 


baking paper, extending 

to use as handles. 

Place the milk and marg 

heat. When the margarin 

a heatproof bowl. Stir in t 

until the sugar dissolves. 

and ground spices, stirrin 


bake for 45–50 minutes u 

comes out clean. Leave t 

turn out onto a rack and 

Tip: Try this with other dri

nger and fig loaf 


s simple spiced fruit loaf is as good as you’ll get at your 

l cafe at a fraction of the price, and is delicious served as 

r lightly toasted. Wrap slices individually in plastic wrap 

freeze for up to 2 weeks. 

heat the oven to 160°C. Line a 21 cm × 9 cm loaf tin with 

ing paper, extending 5 cm above the rim on the long sides 

se as handles. 

ce the milk and margarine in a saucepan over medium 

t. When the margarine has melted, pour the mixture into 

atproof bowl. Stir in the sugar or sweetener and fig, mixing 

il the sugar dissolves. Whisk in the egg, then add the flour 

ground spices, stirring until just combined. 

on the mixture into the prepared tin and level the top, then 

e for 45–50 minutes until a skewer inserted in the centre 

es out clean. Leave to cool in the tin for 15 minutes, then 

out onto a rack and allow to cool completely. Slice and serve. 

Try this with other dried fruits, such as dates or sultanas.

and fig loaf 


le spiced fruit loaf is as good as you’ll get at your 

at a fraction of the price, and is delicious served as 

ly toasted. Wrap slices individually in plastic wrap 

for up to 2 weeks. 

e oven to 160°C. Line a 21 cm × 9 cm loaf tin with 

er, extending 5 cm above the rim on the long sides 

ilk and margarine in a saucepan over medium 

the margarine has melted, pour the mixture into 

f bowl. Stir in the sugar or sweetener and fig, mixing 

gar dissolves. Whisk in the egg, then add the flour 

spices, stirring until just combined. 

mixture into the prepared tin and level the top, then 

–50 minutes until a skewer inserted in the centre 

clean. Leave to cool in the tin for 15 minutes, then 

to a rack and allow to cool completely. Slice and serve. 

s with other dried fruits, such as dates or sultanas.

1 SERVE = 


1 unit dairy 

½ unit fruit 

½ unit fats 

Baked spiced r 


1 tablespoon flaked almonds 

3 cups (600 g) fresh 



2 eggs 

2 teaspoons ground ginger 

½ teaspoon ground cardamom 

1½ teaspoons vanilla extract 

or essence 


1 × 390 g tin apricot halves in fruit 

juice, drained, juice reserved 

1 

2 

3 

4 

5 

6 

Being low in fat, ricotta 

Use a high-sided bread 

during cooking and the 

to cool to room temper 

flavour will improve. 

Preheat oven to 180°C an 

bread tin with baking pap 

Roast the flaked almond 

lightly golden, then set a 

Place the ricotta, powder 

and vanilla in the bowl of 

Alternatively, beat the ing 

beaters until smooth. 


Bake for 55–60 minutes u 

inserted into the centre c 

Remove from the oven an 

Gently lift the baked ricot 

baking paper, then set as 

refrigerate until ready to 

Place the honey and 2 tab 

in a bowl and stir to comb

ce the honey and 2 tablespoons of the reserved apricot juice 

bowl and stir to combine. 

ked spiced ricotta with apricots 

10 mins COOK 1 hour 10 mins, plus cooling time 

ng low in fat, ricotta is an excellent option for dessert. 

a high-sided bread tin for this recipe, as the mixture rises 

ing cooking and then settles as it cools. Allow the ricotta 

ool to room temperature before eating as the texture and 

our will improve. 

heat oven to 180°C and line a 15 cm × 8.5 cm high-sided 

ad tin with baking paper extending over the sides. 

st the flaked almonds on a baking tray for 5–6 minutes until 

tly golden, then set aside. 

ce the ricotta, powdered sweetener, eggs, ginger, cardamom, 

vanilla in the bowl of a food processor and mix until smooth. 

rnatively, beat the ingredients with hand-held electric 

ters until smooth. 

on the mixture into the prepared tin and smooth the top. 

e for 55–60 minutes until puffed and golden and a skewer 

rted into the centre comes out clean. 

ove from the oven and allow to cool in the tin for 20 minutes. 

tly lift the baked ricotta from the tin using the overhanging 

ing paper, then set aside to cool to room temperature or 

igerate until ready to use.

oney and 2 tablespoons of the reserved apricot juice 

nd stir to combine. 

spiced ricotta with apricots 

COOK 1 hour 10 mins, plus cooling time 

in fat, ricotta is an excellent option for dessert. 

-sided bread tin for this recipe, as the mixture rises 

oking and then settles as it cools. Allow the ricotta 

room temperature before eating as the texture and 

ll improve. 

en to 180°C and line a 15 cm × 8.5 cm high-sided 

ith baking paper extending over the sides. 

flaked almonds on a baking tray for 5–6 minutes until 

en, then set aside. 

icotta, powdered sweetener, eggs, ginger, cardamom, 

in the bowl of a food processor and mix until smooth. 

ly, beat the ingredients with hand-held electric 

til smooth. 

mixture into the prepared tin and smooth the top. 

5–60 minutes until puffed and golden and a skewer 

to the centre comes out clean. 

om the oven and allow to cool in the tin for 20 minutes. 

the baked ricotta from the tin using the overhanging 

er, then set aside to cool to room temperature or 

until ready to use.

1 SERVE (2 BISCOTTI) = 

¼ unit bread 

¼ unit fats 

Lemon an 

MAKES 24 

1 cup (150 g) plain flour 

4 tablespoons powdered sweetener 

3 tablespoons polenta 

½ teaspoon baking powder 

finely grated zest of 2 lemons 

1 teaspoon mixed spice 

2 teaspoons poppy seeds 

2 small eggs 

1 tablespoon canola oil 

1 

2 

3 

4 

5 

A great accompa 

biscotti are mad 

for up to 3 days, 


baking paper. 

Combine the flour 

zest, mixed spice 

eggs and oil toget 

until a soft dough 

Turn out the doug 

to bring it togethe 

the prepared tray 

Bake for 20–25 mi 

on top. Remove fr 

15 minutes. Reduc 

Transfer the log t 

1.5 cm thick slices 

on the baking tray 

20–25 minutes un 

to a wire rack to c 

Tip: For a different

Lemon and poppy-seed biscotti 

MAKES 24 PREP 30 mins, plus cooling time COOK 50 mins 

A great accompaniment to an afternoon cup of tea, these 

biscotti are made for dunking. Store in an airtight container 

for up to 3 days, or freeze in batches for up to 2 weeks. 


baking paper. 

Combine the flour, sweetener, polenta, baking powder, lemon 

zest, mixed spice and poppy seeds in a large bowl. Whisk the 

eggs and oil together, then add to the flour mixture and stir 

until a soft dough forms. 

Turn out the dough onto a floured work surface and gently knead 

to bring it together. Shape into a 30 cm × 3 cm log and place on 

the prepared tray. 

Bake for 20–25 minutes until the log is almost firm when pressed 

on top. Remove from the oven and allow to cool on the tray for 

15 minutes. Reduce the oven temperature to 150°C. 

Transfer the log to a chopping board and cut on the diagonal into 

1.5 cm thick slices. Place the biscotti pieces, standing upright, 

on the baking tray. Return to the oven and bake for a further 

20–25 minutes until lightly coloured and dry, then transfer 

to a wire rack to cool. 

For a different flavour combination, replace the mixed spice with the

Lemon and poppy-seed biscotti 

MAKES 24 PREP 30 mins, plus cooling time COOK 50 mins 

A great accompaniment to an afternoon cup of tea, these 

biscotti are made for dunking. Store in an airtight container 

for up to 3 days, or freeze in batches for up to 2 weeks. 


baking paper. 

Combine the flour, sweetener, polenta, baking powder, lemon 

zest, mixed spice and poppy seeds in a large bowl. Whisk the 

eggs and oil together, then add to the flour mixture and stir 

until a soft dough forms. 

Turn out the dough onto a floured work surface and gently knead 

to bring it together. Shape into a 30 cm × 3 cm log and place on 

the prepared tray. 

Bake for 20–25 minutes until the log is almost firm when pressed 

on top. Remove from the oven and allow to cool on the tray for 

15 minutes. Reduce the oven temperature to 150°C. 

Transfer the log to a chopping board and cut on the diagonal into 

1.5 cm thick slices. Place the biscotti pieces, standing upright, 

on the baking tray. Return to the oven and bake for a further 

20–25 minutes until lightly coloured and dry, then transfer 

to a wire rack to cool. 

For a different flavour combination, replace the mixed spice with the

Apple and 

with lemo 

1 SERVE = 

¼ unit dairy 

1 unit fruit 

SERVES 6 

COOK 5 mins 


finely grated zest and juice of 2 limes 

juice of 3 lemons, approximately 

6 g low-joule apple or 

lime jelly crystals 

1 cup (250 ml) boiling water 

450 g watermelon, seeded and 

cut into 2 cm dice 


1 

2 

3 

4 

Creamy, refreshi 

impressive finish 

Place the sugar, l 

saucepan and stir 

to the boil, then re 

Remove from the 

Refrigerate the su 

Combine the lime 

200 ml, and mix w 

a shallow contain 

then return to the 

Continue this proc 


a bowl and stir un 

and stir to combin 

glasses and pour 

To serve, spoon 2 

jelly, then top with 

of lemon-lime gra

Apple and watermelon jelly 

with lemon-lime granita 

SERVES 6 PREP 10 mins, plus refrigerating and freezing time 

5 mins 

Creamy, refreshing and light, this dessert makes an 

impressive finish to a meal. 

Place the sugar, lime zest and ½ cup (125 ml) water in a small 

saucepan and stir over low heat until the sugar dissolves. Bring 

to the boil, then reduce the heat and simmer for 5 minutes. 

Remove from the heat and strain into a bowl, discarding the zest. 

Refrigerate the sugar syrup for 30 minutes. 

Combine the lime juice with enough lemon juice to make up 

200 ml, and mix well into the sugar syrup. Pour the mixture into 

a shallow container and freeze for 45 minutes. Stir with a fork, 

then return to the freezer for 35–40 minutes, then stir again. 

Continue this process for 2–3 hours until the granita is frozen. 

Meanwhile, place the jelly crystals and the boiling water into 

a bowl and stir until dissolved. Add 1 cup (250 ml) cold water 

and stir to combine. Divide half the watermelon among six large 

glasses and pour over the jelly. Chill for 2–3 hours until set. 

To serve, spoon 2 tablespoons of the yoghurt over each glass of 

jelly, then top with the remaining watermelon and 2 tablespoons 

of lemon-lime granita.

Apple and watermelon jelly 

with lemon-lime granita 

5 mins 

PREP 10 mins, plus refrigerating and freezing time 

Creamy, refreshing and light, this dessert makes an 

impressive finish to a meal. 

Place the sugar, lime zest and ½ cup (125 ml) water in a small 

saucepan and stir over low heat until the sugar dissolves. Bring 

to the boil, then reduce the heat and simmer for 5 minutes. 

Remove from the heat and strain into a bowl, discarding the zest. 

Refrigerate the sugar syrup for 30 minutes. 

Combine the lime juice with enough lemon juice to make up 

200 ml, and mix well into the sugar syrup. Pour the mixture into 

a shallow container and freeze for 45 minutes. Stir with a fork, 

then return to the freezer for 35–40 minutes, then stir again. 

Continue this process for 2–3 hours until the granita is frozen. 

Meanwhile, place the jelly crystals and the boiling water into 

a bowl and stir until dissolved. Add 1 cup (250 ml) cold water 

and stir to combine. Divide half the watermelon among six large 

glasses and pour over the jelly. Chill for 2–3 hours until set. 

To serve, spoon 2 tablespoons of the yoghurt over each glass of 

jelly, then top with the remaining watermelon and 2 tablespoons 

of lemon-lime granita.

1 SERVE = 

½ unit dairy 

½ unit fruit 

Eton mess wit 

and mango 


2 egg whites, at room temperature 

½ cup (110 g) caster sugar 

1 mango, peeled and stone removed, thinly sliced 

600 g reduced-fat 

passionfruit yoghurt 

4 passionfruit, pulp removed 

1 

2 

3 

As its name suggests, th 

meringue mixed with y 

The meringue will keep 

making for a quick fix i 


baking paper. 

Beat the eggwhites and a 

beaters until soft peaks f 

a time, beating well betw 

Spoon the meringue mixt 

tray. Place in the oven, th 

to 120°C and bake for 1 h 

leave the meringues in th 

To serve, break the merin 

few slices of mango for g 

passionfruit and mango i 

reserved mango. 

Tip: Serve this with any inparticularly 

well.

on mess with passionfruit 

d mango 

15 mins COOK 1 hour, plus cooling time 

its name suggests, this dessert, made with chunks of 

ringue mixed with yoghurt and fresh fruit, is a little messy. 

meringue will keep for a few days in an airtight container, 

king for a quick fix in a dessert emergency. 


t the eggwhites and a pinch of salt with hand-held electric 

ters until soft peaks form. Add the sugar, a tablespoon at 

me, beating well between each addition, until thick and glossy. 

on the meringue mixture into six 8 cm mounds on the prepared 

. Place in the oven, then immediately reduce the temperature 

20°C and bake for 1 hour until crisp. Turn the oven off and 

ve the meringues in the oven to cool completely. 

erve, break the meringues into large pieces. Reserving a 

slices of mango for garnish, layer the meringue, yoghurt, 

sionfruit and mango into large glasses, then top with the 

erved mango. 

Serve this with any in-season fruit: fresh berries and kiwifruit work 

icularly well.

ess with passionfruit 

COOK 1 hour, plus cooling time 

e suggests, this dessert, made with chunks of 

mixed with yoghurt and fresh fruit, is a little messy. 

gue will keep for a few days in an airtight container, 

r a quick fix in a dessert emergency. 


ggwhites and a pinch of salt with hand-held electric 

til soft peaks form. Add the sugar, a tablespoon at 

ting well between each addition, until thick and glossy. 

meringue mixture into six 8 cm mounds on the prepared 

in the oven, then immediately reduce the temperature 

nd bake for 1 hour until crisp. Turn the oven off and 

eringues in the oven to cool completely. 

reak the meringues into large pieces. Reserving a 

of mango for garnish, layer the meringue, yoghurt, 

it and mango into large glasses, then top with the 

his with any in-season fruit: fresh berries and kiwifruit work

1 SERVE (1 MUFFIN) = 

½ unit bread 

Apple and cin 




3 teaspoons ground cinnamon 

⅔ cup (100 g) wholemeal flour 

⅔ cup (100 g) plain flour 

3 teaspoons baking powder 

2 eggs, lightly beaten 

½ cup (125 ml) reduced-fat milk 

or reduced-fat buttermilk 

1 small green apple, coarsely grated 

1 

2 

3 

4 

Delicately spiced, with 

these muffins are the p 

a double batch and free 

for up to 2 weeks. 


with cooking oil. 

Mix together the sweeten 

2 teaspoons of this mixtu 

Combine the flours, bakin 

cinnamon in a large bowl 

milk or buttermilk togeth 

with the grated apple, an 

Spoon the batter into the 

reserved cinnamon suga 

and springy to the touch. 

then transfer to a wire ra 

Tip: Try this version for so 

apple with pear, and replac 

with 2½ tablespoons shred 

2 teaspoons of this coconu 

rest in with the flour as abo

ple and cinnamon mini muffins 


icately spiced, with just the right amount of sweetness, 

se muffins are the perfect mid-morning snack. Make 

ouble batch and freeze some for later – they’ll keep 

up to 2 weeks. 

heat the oven to 180°C. Spray a 24-hole mini muffin pan 

cooking oil. 

together the sweetener and cinnamon, then set aside 

aspoons of this mixture in a small bowl. 

bine the flours, baking powder and the remaining sugar and 

amon in a large bowl. In another bowl, whisk the eggs and 

k or buttermilk together, then add to the flour mixture along 

the grated apple, and mix gently until just combined. 

on the batter into the muffin holes and sprinkle over the 

erved cinnamon sugar. Bake for 15–17 minutes until golden 

springy to the touch. Leave to cool in the tin for 5 minutes, 

n transfer to a wire rack to cool. 

Try this version for something a little different: replace the grated 

le with pear, and replace the cinnamon with ground ginger and mix 

2½ tablespoons shredded coconut and the sweetener. Reserve 

aspoons of this coconut mixture to use as a topping and add the 

in with the flour as above.

and cinnamon mini muffins 

COOK 17 mins 

spiced, with just the right amount of sweetness, 

fins are the perfect mid-morning snack. Make 

atch and freeze some for later – they’ll keep 

e oven to 180°C. Spray a 24-hole mini muffin pan 

er the sweetener and cinnamon, then set aside 

s of this mixture in a small bowl. 

he flours, baking powder and the remaining sugar and 

in a large bowl. In another bowl, whisk the eggs and 

ttermilk together, then add to the flour mixture along 

ated apple, and mix gently until just combined. 

batter into the muffin holes and sprinkle over the 

innamon sugar. Bake for 15–17 minutes until golden 

y to the touch. Leave to cool in the tin for 5 minutes, 

fer to a wire rack to cool. 

s version for something a little different: replace the grated 

pear, and replace the cinnamon with ground ginger and mix 

lespoons shredded coconut and the sweetener. Reserve 

of this coconut mixture to use as a topping and add the 

the flour as above.

1 SERVE = 


½ unit dairy 

½ unit fruit 

Cinnamon an 

cherry custard 


1¼ cups (250 g) drained pitted 

black cherries in light syrup 

2 cups (500 ml) reduced-fat milk 

3 eggs 




large pinch ground cloves 


1 

2 

3 

4 

5 

A lovely dessert to serve 

buy pitted black cherrie 


165 ml ramekins or glass 

Heat the milk in a saucep 

from the heat and set asi 

In a large bowl, gently wh 

until well combined but n 

hot milk over the egg mix 

gently until combined. St 

bowl, then divide among 

away any bubbles from th 

Place the ramekins in a d 

water into the tin to come 

Bake for 35–45 minutes u 

wobble in the centre. Rem 

allow to cool. 

Served chilled or at room 

icing sugar.

nnamon and clove-spiced 

erry custards 


vely dessert to serve when guests come around. You can 

pitted black cherries in tins from the supermarket. 

heat the oven to 160°C. Divide the cherries among four 

ml ramekins or glasses. 

t the milk in a saucepan until almost boiling, then remove 

the heat and set aside. 

large bowl, gently whisk the eggs, sugar, vanilla and spices 

il well combined but not frothy. Whisking constantly, pour the 

milk over the egg mixture in a slow steady stream and whisk 

tly until combined. Strain the mixture through a sieve into a 

l, then divide among the four ramekins. Using a spoon, skim 

y any bubbles from the surface. 

ce the ramekins in a deep roasting tin, and pour enough hot 

er into the tin to come halfway up the sides of the ramekins. 

e for 35–45 minutes until the custard is just set with a slight 

ble in the centre. Remove the ramekins from the tin and 

ved chilled or at room temperature, lightly dusted with

mon and clove-spiced 

custards 

COOK 50 mins 

essert to serve when guests come around. You can 

black cherries in tins from the supermarket. 

e oven to 160°C. Divide the cherries among four 

ekins or glasses. 

ilk in a saucepan until almost boiling, then remove 

eat and set aside. 

owl, gently whisk the eggs, sugar, vanilla and spices 

ombined but not frothy. Whisking constantly, pour the 

er the egg mixture in a slow steady stream and whisk 

l combined. Strain the mixture through a sieve into a 

divide among the four ramekins. Using a spoon, skim 

ubbles from the surface. 

amekins in a deep roasting tin, and pour enough hot 

the tin to come halfway up the sides of the ramekins. 

5–45 minutes until the custard is just set with a slight 

he centre. Remove the ramekins from the tin and 

lled or at room temperature, lightly dusted with

BASICS

BASICS

BASICS

1 SERVE (80 G) = 

¼ unit bread 



Romesco sauc 

MAKES 2 CUPS (540 G) 

40 g hazelnuts or almonds 

3 red capsicums (peppers), trimmed, seeded and 

quartered 

8 cloves garlic, unpeeled 

2 tomatoes 

1 slice stale bread, crusts removed, bread toasted 

½–1 teaspoon sweet paprika 

pinch cayenne pepper 


2–3 tablespoons red wine vinegar 

or sherry vinegar 

basil leaves (optional), to serve 

1 

2 

3 

4 

5 

This is a delicious roast 

Spain. It is commonly u 

goes just as well with ch 

sandwiches. It will keep 


and roast for 8–10 minute 

them in a tea towel and r 


Place the capsicum, skin 

layer and cook for 8–10 m 

blisters. Transfer to a bo 

for 10 minutes to steam, 

setting the flesh aside. 

Meanwhile, reduce the ov 

garlic cloves and tomato 

for 6–8 minutes until blac 

cool enough to handle, pe 

garlic and tomatoes. See 

Place the nuts in a blend 

ground. Add the garlic an 

and process until smooth 

vinegar to taste. Serve w

mesco sauce 

ES 2 CUPS (540 G) PREP 20 mins, plus standing time COOK 20 mins 

s is a delicious roast capsicum sauce originating from 

in. It is commonly used to accompany seafood, but it 

s just as well with chicken or pork or as a spread for 

dwiches. It will keep refrigerated for 3–4 days. 

heat the oven to 180°C. Spread the nuts on a baking tray 

roast for 8–10 minutes until golden. If using hazelnuts, wrap 

m in a tea towel and rub off the skins. Chop and set aside. 

heat the oven grill to high. 

ce the capsicum, skin-side up, under the grill in a single 

r and cook for 8–10 minutes until the skin blackens and 

ters. Transfer to a bowl, cover with plastic wrap and leave 

10 minutes to steam, then peel away the skin and discard, 

ting the flesh aside. 

nwhile, reduce the oven grill to medium. Place the whole 

lic cloves and tomatoes under the grill and cook, turning, 

6–8 minutes until blackened. Remove from the grill and, when 

l enough to handle, peel off and discard the skins from the 

lic and tomatoes. Seed the tomatoes and roughly chop. 

ce the nuts in a blender or food processor and chop until finely 

und. Add the garlic and tomato, bread, spices and olive oil 

process until smooth. Season with salt and pepper, then add 

gar to taste. Serve with basil leaves mixed through, if liked.

sco sauce 

PREP 20 mins, plus standing time COOK 20 mins 

elicious roast capsicum sauce originating from 

s commonly used to accompany seafood, but it 

s well with chicken or pork or as a spread for 

es. It will keep refrigerated for 3–4 days. 

e oven to 180°C. Spread the nuts on a baking tray 

or 8–10 minutes until golden. If using hazelnuts, wrap 

ea towel and rub off the skins. Chop and set aside. 

e oven grill to high. 

apsicum, skin-side up, under the grill in a single 

ook for 8–10 minutes until the skin blackens and 

ansfer to a bowl, cover with plastic wrap and leave 

tes to steam, then peel away the skin and discard, 

flesh aside. 

, reduce the oven grill to medium. Place the whole 

es and tomatoes under the grill and cook, turning, 

utes until blackened. Remove from the grill and, when 

h to handle, peel off and discard the skins from the 

tomatoes. Seed the tomatoes and roughly chop. 

uts in a blender or food processor and chop until finely 

d the garlic and tomato, bread, spices and olive oil 

s until smooth. Season with salt and pepper, then add 

taste. Serve with basil leaves mixed through, if liked.

1 SERVE (155 ML) = 


Slow-roasted tomato sauce 

MAKES 2½ CUPS (625 ML) PREP 15 mins 


This simple sauce is a great base that can 

be flavoured to suit any dish, especially 

pasta dishes (see right). Slow-roasting 

the tomatoes draws out their moisture and 

intensifies the flavour. Store the sauce in an 

airtight container in the fridge for 1 week, 

or in the freezer for 1 month. 

1 kg ripe roma (plum) tomatoes, halved lengthways 


2 teaspoons brown sugar 



1 

2 

3 


Place the tomatoes, cut-side up, in a roasting tin 

just large enough to hold them in a single layer. 

Scatter over the garlic and sugar, spray with 

cooking oil, then season to taste with salt and 

pepper and drizzle over the vinegar. Roast for 

1 hour 15 minutes until soft and pulpy. 

Remove from the oven and puree with a handheld 

blender until smooth. Taste and adjust the 

seasonings, then set aside to cool before storing.

Variations 

TO MAKE BASIL AND OLIVE PASTA SAUCE: 

Fry 1 small, finely chopped onion with 

1 tablespoon olive oil and 2 teaspoons dried 

oregano over medium heat for 7–8 minutes 

until the onion is very soft. Add 1 quantity slowroasted 

tomato sauce and 3 tablespoons 

chopped black olives and simmer for 5 minutes. 

Stir through a handful of chopped basil just 

before serving. 

1 serve = ½ unit vegetables, 1 unit fats 

TO MAKE ANCHOVY AND PARSLEY PASTA SAUCE: 


1 tablespoon olive oil and 4 drained and 

chopped anchovy fillets over medium heat 

for 7–8 minutes until the onion is very soft. 

Add 1 quantity slow-roasted tomato sauce, 

a small handful chopped flat-leaf parsley 

and the finely grated zest of 1 lemon and 

simmer for 5 minutes. 

1 serve = 2 units vegetables, 1½ units fats 

TO MAKE CHILLI AND CAPER PASTA SAUCE: 


1 tablespoon olive oil, 1 tablespoon chopped 

rosemary and ½ teaspoon dried chilli flakes 

over medium heat for 7–8 minutes until the 

onion is very soft. Add 1 quantity slow-roasted 

tomato sauce and 3 tablespoons drained and 

chopped capers and simmer for 5 minutes.

Variations 

TO MAKE BASIL AND OLIVE PASTA SAUCE: 


1 tablespoon olive oil and 2 teaspoons dried 

oregano over medium heat for 7–8 minutes 

until the onion is very soft. Add 1 quantity slowroasted 

tomato sauce and 3 tablespoons 

chopped black olives and simmer for 5 minutes. 

Stir through a handful of chopped basil just 

before serving. 

1 serve = ½ unit vegetables, 1 unit fats 

TO MAKE ANCHOVY AND PARSLEY PASTA SAUCE: 


1 tablespoon olive oil and 4 drained and 

chopped anchovy fillets over medium heat 

for 7–8 minutes until the onion is very soft. 

Add 1 quantity slow-roasted tomato sauce, 

a small handful chopped flat-leaf parsley 

and the finely grated zest of 1 lemon and 

simmer for 5 minutes. 

1 serve = 2 units vegetables, 1½ units fats 

TO MAKE CHILLI AND CAPER PASTA SAUCE: 


1 tablespoon olive oil, 1 tablespoon chopped 

rosemary and ½ teaspoon dried chilli flakes 

over medium heat for 7–8 minutes until the 

onion is very soft. Add 1 quantity slow-roasted 

tomato sauce and 3 tablespoons drained and 

chopped capers and simmer for 5 minutes.

1½ cups (375 ml) rice vinegar or white vinegar 

1 tablespoon caster sugar or powdered sweetener 

1 teaspoon salt 

2 bunches (600 g) radishes, trimmed and 

cut into thin rounds 

These delicious and versatile pickles can be used in sandwiche 

a fresh, crunchy, sweet–sour note. You only need a small amou 

so these are a great 'free-list' food. They will keep refrigerated 

PREP 10 mins COOK 5 mins, plus cooling time 

Pickled carrot 

MAKES 350 G 

435 ml rice vinegar or white vinegar 



350 g carrots, cut into 2 mm thick matchsticks 


1 

Bring the vinegar, sugar or sweetener, salt and 

165 ml water to the boil in a saucepan, then 

reduce the heat and simmer for 5 minutes. 

Remove from the heat and set aside to cool. 

2 

Place the carrot and garlic slices into an airtight 

container or jar. Pour over the cooled liquid and 

seal tightly. For the best flavour, allow to stand 

for 1 day before eating. 

Pickled radish 

MAKES 3 CUPS (600 G)




3–4 (500 g) Lebanese (small) cucumbers, cut into 

wide ribbons with a vegetable peeler 

be used in sandwiches, salads or stir-fries to add 

ly need a small amount to add a punch of flavour, 

will keep refrigerated for up to 2 weeks. 

Pickled zucchini 

MAKES 400 G 




400 g zucchinis (courgettes), cut into batons 

1 teaspoon yellow mustard seeds 

1 

2 

Bring the vinegar, sugar or sweetener, salt and 

165 ml water to the boil in a saucepan, then 

reduce the heat and simmer for 5 minutes. 

Remove from the heat and set aside to cool. 

Place the zucchini and mustard seeds into an 

airtight container or jar. Pour over the cooled 

liquid and seal tightly. For the best flavour, 

allow to stand for 1 day before eating. 

Pickled cucumber 

MAKES 500 G

1 SERVE (65 G) = 

½ unit vegetables 

Spiced eggplant dip 

MAKES 520 G PREP 10 mins, plus cooling time 

COOK 10 mins 

Similar to baba ghanoush, this spicy eggplant 

dip is smoky and fresh. Eat with warmed pita 

bread or serve alongside Indian or Middle 

Eastern dishes. It will keep for up to 3 days 

in the fridge. 

2 eggplants (aubergines) 

1–2 tomatoes, seeded and chopped 


½ teaspoon Garam Masala (see page 208) 

2–3 teaspoons lemon juice 

pinch cayenne pepper or chilli powder 

1 

2 

Roast the eggplants over a flame, turning often, 

for 10 minutes until blackened. Alternatively, 

roast the eggplants in a preheated 200°C oven 

for 30 minutes until soft. Allow to cool, then peel 

away the skin. 

Roughly chop the flesh, or puree in a food 

processor, then add the remaining ingredients 

and combine. Season to taste with salt and 

pepper. 

Tip: Try adding different spices such as ground 

cumin or coriander, or a clove of crushed garlic. 

Fresh herbs such as coriander or mint stirred

1 SERVE (125 G) = 


Carrot dip 

MAKES APPROX 500 G PREP 10 mins COOK 10 mins 

Gently spiced with a hint of sweetness, this 

dip also works well as a spread for sandwiches 

and has very few calories. Try it anywhere you 

would normally use mayo, avocado or butter. 

It will keep for up to 2 days in the fridge. 

500 g carrots, chopped 





1 

2 

Bring a large saucepan of water to the boil and 

add the carrot. Cook for 6–7 minutes until the 

carrot is soft but not falling apart, then drain well. 

Place the carrot and the remaining ingredients in 

a blender and season with salt and pepper. Blend 

until smooth, then adjust the seasonings to taste 

by adding more lemon juice or spices, if desired. 

Tip: Try adding different spices, such as ground chilli or 

cinnamon, or add a tablespoon of chopped fresh mint 

or parsley or a tablespoon of reduced-fat plain yoghurt.

1 SERVE (125 G) = 


Carrot dip 

MAKES APPROX 500 G PREP 10 mins COOK 10 mins 

Gently spiced with a hint of sweetness, this 

dip also works well as a spread for sandwiches 

and has very few calories. Try it anywhere you 

would normally use mayo, avocado or butter. 

It will keep for up to 2 days in the fridge. 

500 g carrots, chopped 





Bring a large saucepan of water to the boil and 

add the carrot. Cook for 6–7 minutes until the 

carrot is soft but not falling apart, then drain well. 

Place the carrot and the remaining ingredients in 

a blender and season with salt and pepper. Blend 

until smooth, then adjust the seasonings to taste 

by adding more lemon juice or spices, if desired. 

Try adding different spices, such as ground chilli or 

cinnamon, or add a tablespoon of chopped fresh mint 

or parsley or a tablespoon of reduced-fat plain yoghurt.

1 SERVE (100 G) = 


Roast beetroot dip 

(pictured on previous page) 

MAKES 2 CUPS (400 G) PREP 15 mins COOK 1 hour 

Vibrant and silky, this dip is extremely 

versatile – you can spread it on sandwiches, 

serve it with red meat or just eat it with 

a spoon. It will keep for up to 3 days in 

the fridge. 

1 bunch (600 g) large beetroot, trimmed and scrubbed 

5 cloves garlic, unpeeled 

3 tablespoons reduced-fat Greek-style yoghurt 

1–2 teaspoons red wine vinegar 

1 tablespoon chopped mint or 2 teaspoons dried mint 

1 

2 

3 

4 


Wrap the beetroot and garlic in separate foil 

parcels and place on a baking tray. Roast for 

40 minutes, then remove the garlic and continue 

to roast the beetroot for a further 15–20 minutes 

until tender when pierced with a skewer. 

When cool enough to handle, peel off the beetroot 

skin and roughly chop the flesh. Squeeze the 

garlic from their skins and add to the bowl of 

a food processor, along with the beetroot. 

Process to a rough consistency, then add the 

yoghurt, vinegar and mint and season to taste 

with salt and pepper. Pulse a few times to

1 SERVE (40 G) = 


1 unit fats 

Zucchini hummus 

MAKES 320 G PREP 15 mins 

Zucchini hummus is incredibly tasty, with far 

less fat than the chickpea version. Squeeze 

out as much moisture from the zucchini as 

you can, as this will affect the flavour balance. 

Adjust spices and seasonings to taste. 

2 medium-sized zucchinis (courgettes), coarsely grated 

1 tablespoon tahini 



1 clove garlic, very finely chopped 



1 

Squeeze out as much liquid as possible from the 

grated zucchini, then combine all the ingredients 

in the bowl of a food processor and mix until 

smooth, stopping a few times to scrape down 

the side of the bowl. Season to taste with salt 

and pepper, then adjust the seasonings to 

taste by adding more tahini, lemon juice 

or spices, if desired.

1 SERVE (40 G) = 


1 unit fats 

Zucchini hummus 

MAKES 320 G PREP 15 mins 

Zucchini hummus is incredibly tasty, with far 

less fat than the chickpea version. Squeeze 

out as much moisture from the zucchini as 

you can, as this will affect the flavour balance. 

Adjust spices and seasonings to taste. 

2 medium-sized zucchinis (courgettes), coarsely grated 

1 tablespoon tahini 



1 clove garlic, very finely chopped 



Squeeze out as much liquid as possible from the 

grated zucchini, then combine all the ingredients 

in the bowl of a food processor and mix until 

smooth, stopping a few times to scrape down 

the side of the bowl. Season to taste with salt 

and pepper, then adjust the seasonings to 

taste by adding more tahini, lemon juice 

or spices, if desired.

1 SERVE = 


Thai green curry paste 

MAKES ENOUGH FOR A CURRY FOR 4 PEOPLE 


Making your own curry paste is not only better 

for you, as there are no oil or preservatives 

added, but the flavour is unrivalled. Shrimp 

paste (belacan) is available from Asian food 

stores. This curry paste will keep in the freezer 

for up to 1 month. 

1 teaspoon shrimp paste (belacan), optional 

2–3 tablespoons chopped small green chilli 

2 tablespoons chopped lemongrass 

3 tablespoons chopped red shallots 

or red (Spanish) onion 

2 tablespoons chopped garlic 

1 tablespoon grated ginger 

1 tablespoon chopped coriander roots and stems 




¼ teaspoon ground white pepper 

finely grated zest of 1 lime 

1 

2 

If using shrimp paste, wrap it in foil and roast 

in a preheated 180°C oven for 10 minutes. 

Pound the shrimp paste and the remaining 

ingredients, along with a pinch of salt, in a mortar 

and pestle or blend in a food processor until a 

thick paste forms (if using a food processor, you

1 SERVE (20 G) = 


Harissa 

MAKES ABOUT ¾ CUP (200 G) 

PREP 10 mins COOK 10 mins, plus resting time 

Harissa is a pungent Moroccan spice paste, 

made here with roast capsicum. It is often 

quite fiery, so use with caution! 

2 red capsicums (peppers), trimmed, 

seeded and quartered 

4–6 small red chillies, seeded and chopped 

1½ teaspoons ground cumin 

1 teaspoon ground caraway or coriander seeds 

2 cloves garlic, very finely chopped 

1 

2 

Preheat the oven grill to high. 

Place the capsicum, skin-side up, under the grill 

in a single layer and cook for 8–10 minutes until 

the skin blackens and blisters. Transfer to a bowl, 

cover with plastic wrap and leave for 10 minutes 

to steam, then peel away the skin and discard, 

setting the flesh aside. 

3 

Transfer the roast capsicum flesh to a blender, 

add the remaining ingredients and blend until 

smooth. Season with salt and pepper to taste, 

and refrigerate or freeze until ready to use.

1 SERVE (20 ML) = 

1 unit fats 

French dressing 


A classic all-rounder, French dressing just 

loves bitter leaves, tomato and cucumber. 


2–3 tablespoons white wine vinegar 

2–3 teaspoons Dijon mustard 

pinch caster sugar 

1 

Place all the ingredients in a screw-top jar, 

secure the lid and shake until combined. 


Nam jim dressing 


A spicy and tart Asian-style dressing that 

contains no oil.

1 SERVE (25 ML) = 

1 unit fats 

Herb dressing 


A dressing for delicate salads of chicken 

or fish. 


2–3 tablespoons white balsamic vinegar 


1–2 tablespoons lemon juice 

3 tablespoons finely chopped mixed herbs 

such as flat-leaf parsley, chives and mint 

1 




1 SERVE (20 ML) = 

1 unit fats 

Paprika and honey dressing 


A sweet and slightly spicy dressing to be 

used with salads of lamb, chicken or pork.

1 SERVE (25 ML) = 

1 unit fats 

Herb dressing 


A dressing for delicate salads of chicken 

or fish. 


2–3 tablespoons white balsamic vinegar 


1–2 tablespoons lemon juice 

3 tablespoons finely chopped mixed herbs 

such as flat-leaf parsley, chives and mint 




1 SERVE (20 ML) = 

1 unit fats 

Paprika and honey dressing 


A sweet and slightly spicy dressing to be 

used with salads of lamb, chicken or pork.

1 SERVE (30 ML) = 

1 unit fats 

Garlic yoghurt dressing 


A creamy and tangy ‘no fat’ dressing that goes 

with just about any type of salad. 



2 tablespoons apple cider vinegar 

2 teaspoons Dijon mustard 

1 

Stir all the ingredients together until well 

combined. Season to taste with salt and pepper. 

1 SERVE (35 ML) = 

1 unit fats 

Salsa verde 


The strong flavours in this version of the 

classic green sauce team well with red meat 

and roast vegetables. 


2 anchovy fillets, drained of oil and finely chopped

1 SERVE (35 ML) = 

¾ unit fats 

Salad cream 


Use this dressing for coleslaw, potato salad or 

caesar salad, or wherever you want a creamy 

dressing that’s low in fat. 



3 teaspoons horseradish cream 

pinch caster sugar 

1 

Stir all the ingredients together until well 

combined. Add 1–2 teaspoons water to loosen 

the dressing if needed, then season to taste 

with salt and pepper.

1 SERVE (1 TABLESPOON) 

= 

1 unit fats 

Dukkah 

MAKES 45 G 


This is a Middle Eastern spice blend typically 

scattered over finished dishes for a burst 

of flavour. It will keep for up to 2 weeks in 

the fridge. 

30 g hazelnuts or blanched almonds 

4 tablespoons sesame seeds 

2 tablespoons ground coriander 

1½ tablespoons ground cumin 

pinch cayenne pepper (optional) 

1 

2 

Preheat the oven to 180°C. Spread the nuts and 

seeds on a baking tray and roast for 8–10 minutes 

until golden. If using hazelnuts, wrap them in a tea 

towel and rub off the skins. Chop the nuts very 

finely and set aside to cool. 

Mix all the ingredients together and store 

in an airtight container. 

Cajun spice mix 

MAKES 1¾ TABLESPOONS 

PREP 5 mins 

Use this to flavour braises or stews, or 

mix with 2 teaspoons olive oil and use

1 

Madras curry powder 

MAKES 5 ¼ TABLESPOONS 

PREP 5 mins 

This is a mild curry powder. If you like, add 

a large pinch of cayenne pepper to the mix 

for a spicier blend. 


1 tablespoon ground cumin 

2 teaspoons ground fennel 


2 teaspoons brown mustard seeds, ground 


1 teaspoon freshly ground black pepper 



Garam masala 

MAKES 3 ¾ TABLESPOONS 

PREP 5 mins 

This Indian spice blend is often added to 

a dish towards the end of the cooking time

Madras curry powder 

MAKES 5 ¼ TABLESPOONS 

5 mins 

This is a mild curry powder. If you like, add 

a large pinch of cayenne pepper to the mix 

for a spicier blend. 


1 tablespoon ground cumin 

2 teaspoons ground fennel 


2 teaspoons brown mustard seeds, ground 


1 teaspoon freshly ground black pepper 



Garam masala 

MAKES 3 ¾ TABLESPOONS 

5 mins 

This Indian spice blend is often added to 

a dish towards the end of the cooking time

1 

Vegetable stock 

MAKES ABOUT 2 LITRES 

PREP 10 mins COOK 3 hours 15 mins 

Using a homemade stock is very cost-effective 

and will make a huge difference to the flavour 

of soups and stews. The addition of tomatoes, 

garlic and mushrooms helps to bump up the 

flavour and give the stock an earthy note. This 

stock will keep in the fridge for 2–3 days, or 

you can freeze it in 2 cup (500 ml) portions 

for up to 2 months. 



1 leek, white part only, washed and chopped 

1 carrot, thickly sliced 


140 g button mushrooms, chopped 

1 tomato, quartered 


1 strip lemon zest, removed with a vegetable peeler 

4 stalks flat-leaf parsley 

2 large sprigs thyme 

1 bay leaf 

8 black peppercorns 


Place a large stockpot over medium heat. Add 

the oil, onion, leek, carrot, celery and mushroom 

and cook for 10–15 minutes, stirring frequently, 

until the vegetables are soft. Add the remaining 

ingredients, along with 3.5 litres water and bring

Chicken stock 


PREP 10 mins COOK 3 hours 

Using a variety of chicken pieces to make 

stock gives a more intense flavour. This stock 

will keep in the fridge for 2–3 days, or you 

can freeze it in 2 cup (500 ml) portions for 

up to 2 months. 

table peeler 

1 kg chicken pieces, such as carcasses, 

necks and wings 









1 bay leaf 


1 

2 

Place the chicken pieces in a large stockpot 

and cover generously with cold water. Bring 

to simmering point and simmer for 5 minutes, 

skimming the surface to remove any impurities. 

Add the remaining ingredients, then reduce the 

heat to maintain a very gentle simmer and cook 

for 3 hours, skimming the surface from time 

to time. 

Strain the stock through muslin or a fine-meshed

Chicken stock 


PREP 10 mins COOK 3 hours 

Using a variety of chicken pieces to make 

stock gives a more intense flavour. This stock 

will keep in the fridge for 2–3 days, or you 

can freeze it in 2 cup (500 ml) portions for 

up to 2 months. 

1 kg chicken pieces, such as carcasses, 

necks and wings 









1 bay leaf 


1 

2 

Place the chicken pieces in a large stockpot 

and cover generously with cold water. Bring 

to simmering point and simmer for 5 minutes, 

skimming the surface to remove any impurities. 

Add the remaining ingredients, then reduce the 

heat to maintain a very gentle simmer and cook 

for 3 hours, skimming the surface from time 

to time. 

Strain the stock through muslin or a fine-meshed

index 

A 

Anchovy and parsley pasta sauce 198 

apples 

Apple and cinnamon mini 

muffins 190 

Apple and rhubarb crumble with honey, 

oats and hazelnuts 172 

Apple and watermelon jelly with lemonlime 

granita 187 

Cinnamon-spiced apples 18 

apricots 

Baked spiced ricotta with 

apricots 184 

Asian slaw 82, 134 

Asian-scented vegetable broth 168 

Asian-style tuna salad 36 

avocado 

Avocado salad 63 

Guacamole 42 

Spicy guacamole 22 

B 

Baked cheese and chive omelettes with spicy 

guacamole 22 

Baked ricotta with roast capsicum 

and tomato salad 26 


apricots 184 

bananas 

Banana and honey frozen 

yoghurt pops 176 

Breakfast banana bread 16 

Rockmelon and banana 

smoothie 12 

basil 8 

Basil and olive pasta sauce 198 

beans, dried 

beef 

Beef, pickled carrot and 

mushroom stir-fry 66 

Beef pie 126 

Braised beef, rosemary 

casserole 77 

Chilli con carne with bla 

avocado salad 63 

Malaysian beef curry wi 

cucumber 72 

Rich beef stew 120 

Roast beef on sourdoug 

vegetables 39 

Roast beef sandwiches w 

pickled 

radish 138 

Roast beef with beetroo 

chimichurri salsa 74 

beetroot 

Beetroot, carrot and rad 

salad 156 

Beetroot, onions and ch 

Roast beef sandwiches w 

pickled 

radish 138 

Roast beetroot dip 204 

berries 

Berry salsa 174 

Mixed berry frozen yogh 

pops 176 

Mixed berry smoothie 12 

Pear, strawberry and kiw 

muesli 14 

Raspberry and chocolate 

pops 176 

biscuits 

Lemon and poppy-seed 

biscotti 185 

Blackened corn salsa 25 

braises



Beef pie 126 


casserole 77 

Chilli con carne with blackened corn and 


Malaysian beef curry with pickled 

cucumber 72 


Roast beef on sourdough with chargrilled 

vegetables 39 

Roast beef sandwiches with beetroot and 

pickled 

radish 138 

Roast beef with beetroot, onions and 

chimichurri salsa 74 

Beetroot, carrot and radish 

salad 156 

Beetroot, onions and chimichurri salsa 74 


pickled 

radish 138 


Berry salsa 174 

Mixed berry frozen yoghurt 

pops 176 


Pear, strawberry and kiwifruit bircher 

muesli 14 

Raspberry and chocolate frozen yoghurt 

pops 176 


biscotti 185 


Braised silverbeet 76 

Pork braised with beans, tomato and chilli 

118 

Turmeric-braised green beans 98 

bread 


Chicken baked in a bread crust 

with lentil salad 110 

Ginger and fig loaf 182 

Spiced ricotta fruit toast 16 

see also sandwiches; wraps 


Breakfast smoothies 12 

broccoli 

Sumac-spiced broccoli 

and peas 152 

broths see soups and broths 

burgers 

Gourmet vegetarian burgers 56 

Tuna burgers with blackened 

corn salsa 25 

C 

cabbage 

Braised red cabbage with honey and 

mustard 150 

Sauteed mustard cabbage 78 

Shaved cabbage, radish and fennel salad 

156 

Cajun spice mix 208 

Cajun-spiced corn and bacon mini muffins 

31 

Cajun-spiced pork with braised 

red cabbage 64 

capsicums 

Harissa 205 

Roast capsicum and tomato 

salad 154

Lamb shanks with braised carrots and 

roast parsnips 114 

Pickled carrot 201 

Warm carrot and radish salad 102 

cauliflower 

Indian-spiced cauliflower and chickpea 

salad with blackened onions 47 

Lamb and spinach curry with roast 

cauliflower 80 

Parsnip and cauliflower puree 149 

Roast cauliflower and 

lentil salad with chargrilled zucchini 44 

cheese 

Baked cheese and chive omelettes with 

spicy guacamole 22 

Caramelised onion and zucchini omelette 

with feta 30 

Ham and cheese wraps with wholegrain 

mustard and 

pickles 39 

Squash and feta salad 117 

see also ricotta 

cherries 

Cinnamon and clove-spiced cherry 

custards 192 

chicken 

Chicken and lemongrass 

curry 101 

Chicken baked in a bread crust 

with lentil salad 110 

Chicken baked in a parcel with mushrooms 

and cherry 

tomatoes 97 

Chicken stock 209 

Chicken tikka with turmeric-braised green 

beans 98 

Chicken tikka wraps 137 

Creamy chicken and mushroom soup with 

rocket pesto 40 

Deluxe chicken sandwiches 137 

Fragrant chicken with pickled radish salad 

116 

Garlic and sage chicken pie 130 

Garlic and sage chicken with squash and 

feta salad 117 

Greek garlic and lemon soup with rice and 

chicken 96 

Indian-spiced chicken wraps 139 

Red chicken curry with 

baby corn 105 

Slow-baked chicken with black olives 

tomato and oregano 108 

Spice-rubbed chicken with tomato an 

green olive salad 104 

Vietnamese chicken 

sandwiches 36 

Zingy lemon chicken 88 

chickpeas 


Indian-spiced cauliflower and chickpe 


chilli 

Chilli and caper pasta sauce 198 

Chilli con carne with blackened corn 


Chilli, tofu and vegetable 

stir-fry 51 

Harissa 205 

Lemongrass and chilli 

barbecued pork with stir-fried 

vegetables 60 

Lemongrass and chilli paste 60 

Pork braised with beans, tomato and 

118 

Chimichurri salsa 74 

chocolate 

Raspberry and chocolate frozen yogh 

pops 176 

cinnamon 


muffins 190 


custards 192 

Cinnamon-spiced apples 18 

coconut 

Mango and coconut smoothie 12 

condiments 6 

coriander 9 

Coriander and vegetable soup 168 

Eggplant, mint and coriander 

salad 162 

corn 


Cajun-spiced corn and bacon mini mu 

31 

Chilli con carne with blackened corn

cken curry with 

ked chicken with black olives, 

to and oregano 108 

bbed chicken with tomato and 

n olive salad 104 

mon chicken 88 

t vegetarian burgers 56 

piced cauliflower and chickpea 

with blackened onions 47 

d caper pasta sauce 198 

n carne with blackened corn and 

fu and vegetable 

ecued pork with stir-fried 

rass and chilli paste 60 

aised with beans, tomato and chilli 

rry and chocolate frozen yoghurt 

nd cinnamon mini 

on and clove-spiced cherry 

on-spiced apples 18 

nd coconut smoothie 12 

er and vegetable soup 168 

t, mint and coriander 

ed corn salsa 25 

piced corn and bacon mini muffins 

n carne with blackened corn and 

crepes 

Lemon curd crepes with cinnamon-spiced 

apples 18 

crumble 

Apple and rhubarb crumble 

with honey, oats and 

hazelnuts 172 

cucumber 

Cucumber salad 28 

Pickled cucumber 201 

Radish and cucumber 

salad 129 

Tomato cucumber salad 50 

curries 


curry 101 

Lamb and spinach curry with 

roast cauliflower 80 

Malaysian beef curry with pickled 

cucumber 72 

Red chicken curry with baby 

corn 105 

Shellfish curry with tomato and 

lemongrass 106 

Simple Thai green fish curry 90 

curry pastes 

Malaysian curry paste 72 

Red curry paste 205 

Thai green curry paste 205 

Tikka curry paste 98 

Yellow (mild) curry paste 205 

curry powder 

Madras curry powder 208 

custard 


custards 192 

D 

daily food allowance 2–3 


dips 

Carrot dip 202 


Spiced eggplant dip 202 

dressings 

Creamy cumin dressing 156

E 

eggplant 


salad 162 

Middle Eastern-spiced 

ratatouille 144 


eggs 

Israeli eggs with zucchini 

hummus 21 

Soft-boiled eggs with cheesy soldiers and 

baked 

mushrooms 20 

Spicy baked eggs with cucumber salad 28 

Enchiladas with radish and 

cucumber salad 129 

Eton mess with passionfruit and mango 188 

F 

Fattoush salad with lamb 133 

fennel 

Braised lamb shoulder with roast fennel 84 

Fennel and orange salad 48, 124 

Shaved cabbage, radish and 

fennel salad 156 

figs 

Ginger and fig loaf 182 

Rice puddings with ginger 

and figs 181 

fish 

Pan-fried fish with ginger 

and miso broth 94 


Steamed fish with fennel and orange salad 

48 

see also tuna 

Fragrant chicken with pickled 

radish salad 116 

free list (anytime foods) 3 

French dressing 206 

G 

Garam masala 208 

garlic 

Ginger-steamed tofu wi 

fried vegetables 52 

Pan-fried fish with ginge 


Rice puddings with ging 

and figs 181 

Gourmet vegetarian burger 

granita 

Lemon-lime granita 187 

Greek garlic and lemon sou 

rice and chicken 96 

Greek salad 121 

Green salad 155 

Guacamole 42 


H 

Ham and cheese wraps with 

mustard and pickles 39 

Harissa 205 

Hearty vegetable soup 166 

herbs 8–9 

Baked cheese and chive 


Herb dressing 206 

Salsa verde 207 

see also specific herbs 

honey 

Banana and honey froze 

Braised red cabbage wit 

mustard 150 

Honey-roasted carrots w 

caraway 146 

Paprika and honey dress 

hummus 

Zucchini hummus 204 

I 

Indian-spiced cauliflower an 

chickpea salad with blacke 

onions 47 

Indian-spiced chicken wraps 


with warm carrot and radi 

salad 102 

Israeli eggs with zucchini

Ginger-steamed tofu with stirfried 

vegetables 52 

Pan-fried fish with ginger 



and figs 181 



Greek garlic and lemon soup with 

rice and chicken 96 



42 



mustard and pickles 39 

Hearty vegetable soup 166 

Baked cheese and chive omelettes with 


Herb dressing 206 


specific herbs 

Banana and honey frozen yoghurt pops 176 

Braised red cabbage with honey and 

mustard 150 

Honey-roasted carrots with cumin and 

caraway 146 

Paprika and honey dressing 206 

Zucchini hummus 204 

Indian-spiced cauliflower and 

chickpea salad with blackened 




Israeli eggs with zucchini 

kiwifruit 


muesli 14 

L 

lamb 

Braised lamb shoulder with roast fennel 84 




Lamb burekas with fennel and orange 

salad 124 

Lamb kebabs with spiced 

eggplant dip and tomato cucumber 

salad 50 

Lamb shanks with braised carrots and 

roast parsnips 114 

Lamb souvlakis with pickled cucumber 138 


with pumpkin and green 

beans 71 

Moroccan-spiced lamb with lentils and 

roast pumpkin 68 

Spiced lamb chops with sauteed mustard 

cabbage 78 

lemongrass 


curry 101 



vegetables 60 

Lemongrass and chilli paste 60 



lemons 


chicken 96 


biscotti 185 

Lemon curd crepes with cinnamon-spiced 

apples 18 



caesar salad 127 

Oregano and lemon chicken with Greek 

salad 121 

Warm zucchini and green 

bean salad with lemon and sumac 158

Roast cauliflower and lentil salad with 

chargrilled zucchini 44 

limes 


M 

Madras curry powder 208 

Malaysian beef curry with pickled cucumber 72 

Malaysian curry paste 72 

mangoes 

Eton mess with passionfruit and mango 

188 


Mango and passionfruit frozen yoghurt 

pops 176 

meal plan sample (weekly) 4–5 

Mediterranean mini muffins 32 

meringue 


188 

Mexican burrito wraps with 

guacamole 42 

Middle Eastern shepherd’s pie with pumpkin 

and green beans 71 

Middle Eastern-spiced ratatouille 144 

mint 8 


salad 162 

Garlic and mint pea puree 148 

Mixed berry frozen yoghurt pops 176 


Moroccan-spiced lamb with lentils 

and roast pumpkin 68 

muesli 


muesli 14 

muffins 


muffins 190 

Cajun-spiced corn and bacon mini muffins 

31 

Mediterranean mini muffins 32 

mushrooms 




casserole 77 

mustard 

Mustard dressing 74 


Nam jim dressing 206 

N 

noodles 

Spiced pork and vermicelli 

salad 134 

O 

olives 


Slow-baked chicken with black olives 

tomato and oregano 108 

Tomato and green olive salad 104 

omelettes 

Baked cheese and chive omelettes w 


Caramelised onion and zucchini ome 

with feta 30 

onions 

Beetroot, onions and chimichurri sals 

Caramelised onion and zucchini ome 

with feta 30 

Indian-spiced cauliflower and chickpe 


Tomato and onion salad 155 

oranges 


oregano 9 

Braised green beans with tomato and 

oregano 146 



Oregano and lemon chicken with Gre 

salad 121 

Slow-baked chicken with 

black olives, tomato and 

oregano 108 

P 

Pan-fried fish with ginger and 

miso broth 94 

Paprika and honey dressing 206

mustard cabbage 78 

ork and vermicelli 

d olive pasta sauce 198 

ked chicken with black olives, 

to and oregano 108 

and green olive salad 104 

heese and chive omelettes with 

guacamole 22 

lised onion and zucchini omelette 

t, onions and chimichurri salsa 74 

lised onion and zucchini omelette 

piced cauliflower and chickpea 

with blackened onions 47 

and onion salad 155 

and orange salad 48, 124 

green beans with tomato and 

and lemon chicken 

and lemon chicken with Greek 

ked chicken with 

olives, tomato and 

sh with ginger and 

honey dressing 206 

passionfruit 


188 


pops 176 

pastries 

Lamb burekas with fennel and orange 

salad 124 

Ricotta and sultana filo rolls with berry 

salsa 174 

Spiced pear and date strudel 178 

see also pies 

pears 


muesli 14 


peas 

Garlic and mint pea puree 148 

Sumac-spiced broccoli and 

peas 152 

pesto 

Rocket pesto 40 

Pickled carrot 201 

Pickled cucumber 201 

Pickled radish 201 

Pickled radish salad 116 

Pickled zucchini 201 

pies 

Beef pie 126 


Pizza sauce 198 

pork 

Cajun-spiced pork with braised 

red cabbage 64 


barbecued pork with stirfried 

vegetables 60 

Paprika pork chops with braised silverbeet 

76 

Pork braised with beans, tomato and chilli 

118 

Shredded pork and pickled carrot 

sandwiches 139 


salad 134 

Spiced pork meatballs with Asian slaw 82 

Thai-style san choi bao 92

R 

Roast pumpkin and zucchini salad with 

blackened corn 160 

radishes 


salad 156 

Pickled radish 201 


Radish and cucumber salad 129 


156 


Raspberry and chocolate frozen yoghurt pops 

176 

ratatouille 



Red chicken curry with baby 

corn 105 

Red curry paste 205 

rhubarb 

Apple and rhubarb crumble with honey, 

oats and hazelnuts 172 

rice 


chicken 96 


and figs 181 


ricotta 

Baked ricotta with roast capsicum and 

tomato salad 26 


apricots 184 

Ricotta and sultana filo rolls with 

berry salsa 174 



vegetables 39 


pickled radish 138 

Roast beef with beetroot, onions 

and chimichurri salsa 74 



salad 154 

S 

sage 8–9 

Garlic and sage chicken 

Garlic and sage chicken 


Salad cream 207 

salads 




Beetroot, carrot and rad 

salad 156 


Eggplant, mint and coria 

salad 162 

Enchiladas with radish a 

129 

Fattoush salad with lam 

Fennel and orange salad 



Indian-spiced cauliflowe 

salad with blackened 

Lentil salad 110 

Oregano and lemon chic 


Oregano and lemon chic 

salad 121 


Radish and cucumber sa 

Roast capsicum and tom 

salad 154 

Roast cauliflower and le 


Roast pumpkin and zucc 


Roast vegetable salad w 

Shaved cabbage, radish 

156 

Spiced pork and vermice 

salad 134 


Tomato cucumber salad 

Tomato and green olive 

Tomato and onion salad 

Tuna salad cups with pa


Garlic and sage chicken with squash and 


Salad cream 207 





salad 156 



salad 162 

Enchiladas with radish and cucumber salad 







Lentil salad 110 



Oregano and lemon chicken with Greek 

salad 121 


Radish and cucumber salad 129 


salad 154 

Roast cauliflower and lentil salad with 


Roast pumpkin and zucchini salad with 


Roast vegetable salad with salsa verde 164 



salad 134 





Tuna salad cups with paprika crisps 42 


sample weekly meal plan 4–5 

sandwiches 



vegetables 39 

Roast beef sandwiches 

with beetroot and pickled 

radish 138 

Shredded pork and pickled carrot 

sandwiches 139 

Vietnamese chicken 

sandwiches 36 

sauces 

Anchovy and parsley pasta 

sauce 198 




Romesco sauce 196 

Slow-roasted tomato sauce 198 


seafood 



Shaved cabbage, radish and fennel salad 156 

Shellfish curry with tomato and lemongrass 

106 

Shredded pork and pickled carrot sandwiches 

139 

silverbeet 

Braised silverbeet 76 


Slow-baked chicken with black olives, tomato 

and oregano 108 


Slow-roasted tomato soup 165 

smoothies 



Rockmelon and banana 

smoothie 12 

Soft-boiled eggs with cheesy soldiers and 

baked mushrooms 20 

soups and broths 

Asian-scented vegetable 

broth 168

Dukkah 208 

Garam masala 208 

Harissa 205 





with warm carrot and radish salad 102 

Moroccan-spiced lamb with lentils and 

roast pumpkin 68 

Spice-rubbed chicken with tomato and 

green olive salad 104 


Spiced lamb chops with sauteed mustard 

cabbage 78 



salad 134 

Spiced pork meatballs with Asian slaw 82 


Spicy baked eggs with cucumber salad 28 


spinach 



Spring rolls with Asian slaw 134 


Steamed fish with fennel and orange salad 48 

stir-fries 




stir-fry 51 


vegetables 52 



vegetables 60 

stock 

Chicken stock 209 

Vegetable stock 209 

stocking your kitchen 6 

sumac 

Sumac dressing 133 

Sumac-spiced broccoli 

and peas 152 

Warm zucchini and green 

bean salad with lemon and sumac 158 

T 

Thai green curry paste 205 

Thai-style san choi bao 92 

thyme 9 

Tikka curry paste 98 

tofu 


stir-fry 51 


vegetables 52 

Roast vegetable and tofu 

lasagne 55 

tomatoes 

Anchovy and parsley pasta 

sauce 198 


Braised green beans with tomato and 

oregano 146 

Chicken baked in a parcel with mush 

and cherry 

tomatoes 97 



Pork braised with beans, tomato and 

118 


salad 154 



Slow-baked chicken with 

black olives, tomato and 

oregano 108 


Slow-roasted tomato soup 165 




tuna 


Tuna burgers with blackened 

corn salsa 25 

Tuna salad cups with paprika crisps 4 

V 

vegetables

curry paste 205 

an choi bao 92 

fu and vegetable 

steamed tofu with stirvegetables 

52 

egetable and tofu 

and parsley pasta 

d olive pasta sauce 198 

green beans with tomato and 

baked in a parcel with mushrooms 

d caper pasta sauce 198 

aised with beans, tomato and chilli 

apsicum and tomato 

h curry with tomato and 

ked chicken with 

olives, tomato and 

asted tomato sauce 198 

asted tomato soup 165 

cucumber salad 50 

and green olive salad 104 

and onion salad 155 

tyle tuna salad 36 

rgers with blackened 

lad cups with paprika crisps 42 



Roast vegetable and tofu 

lasagne 55 

Roast vegetable salad with 

salsa verde 164 

Vegetable stock 209 

see also specific vegetables 

Vietnamese chicken sandwiches 36 

W 


Warm zucchini and green bean salad with 

lemon and sumac 158 

watermelon 

Apple and watermelon jelly with lemonlime 

granita 187 

wraps 

Chicken tikka wraps 137 


mustard and 

pickles 39 


Lamb souvlakis with pickled cucumber 138 

Mexican burrito wraps with guacamole 42 

Y 

Yellow curry paste 205 

yoghurt 

Banana and honey frozen yoghurt pops 176 

Garlic yoghurt dressing 207 


pops 176 

Mixed berry frozen yoghurt 

pops 176 

Raspberry and chocolate frozen yoghurt 

pops 176 

Z 

Zingy lemon chicken 88 

zucchini 

Caramelised onion and zucchini omelette 

with feta 30 

Pickled zucchini 201 

Roast cauliflower and lentil salad with

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First published by Penguin Group (Australia), 2013 

This digital edition published by Penguin Group (Australia), 2013 

Introductory text pages 1–7 copyright © CSIRO 2013 

Text copyright © Penguin Group (Australia) 2013 

Photographs copyright © Cath Muscat 2013 

The moral right of the author has been asserted. 

All rights reserved. Without limiting the rights under copyright reserved 

above, no part of this publication may be reproduced, stored in or 

introduced into a retrieval system, or transmitted, in any form or by any 

means (electronic, mechanical, photocopying, recording or otherwise), 

without the prior written permission of both the copyright owner and the 

above publisher of this book. 

Styling by Sarah O'Brien 

Recipes by Brett Sargent 

Design by Arielle Gamble © Penguin Group (Australia)

ACKNOWLEDGEMENTS 

The CSIRO acknowledges Professor Manny Noakes, Professor Peter 

Clifton, Associate Professor Grant Brinkworth and Belinda Wyld for their 

contributions to the CSIRO Total Wellbeing Diet and Exercise program, 

as well as Atul Kacker, Pennie Taylor and Andreas Kahl for their work 

on this book. Professor Manny Noakes and Associate Professor Grant 

Brinkworth also need to be acknowledged for their ongoing research 

commitment into the CSIRO Total Wellbeing Diet and Exercise Program. 

The organisation also acknowledges Professor Martin Cole for his 

ongoing support for this research, and thanks all those who have 

funded the research involved in developing the program: CSIRO Animal, 

Food and Health Sciences; CSIRO Preventative Health Flagship; Dairy 

Australia; Goodman Fielder; Meat and Livestock Australia; the National 

Heart Foundation; the National Centre of Excellence in Functional Foods; 

the Pork CRC; the Egg Nutrition Council; the Dairy Health and Nutrition 

Consortium and the National Health and Medical Research Council. 

Thanks to the team at Penguin involved in producing this book: 

Julie Gibbs, Katrina O’Brien, Virginia Birch, Arielle Gamble, 

Samantha Jayaweera and Elena Cementon. Thanks also to 

recipe writer Brett Sargent and the photographic team, 

Cath Muscat, Sarah O’Brien and Tina Asher.

B00CU1W244_EBOK

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