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the CSIRO total wellbeing diet reci
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the CSIRO total wellbeing diet reci
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y Noakes Photography by Cath Muscat
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1 introduction 2 the CSIRO total we
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introduction These days, watching w
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the CSIRO total wellbeing diet basi
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HIGH-FIBRE CEREAL 1 unit a day 1 un
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THE FREE LIST: ANYTIME FOODS The ve
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(pg 12) ½ unit cereal 1 unit dairy
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THURSDAY Pear, strawberry and kiwif
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stocking your kitchen on a budget I
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• reduced-fat cream cheese • re
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Mint A pot of mint on the windowsil
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Sage Sage is a hardy herb that is a
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BREAKF BRUNC & SNAC
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1 SERVE = ½ unit bread 1 unit dair
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fast smoothies e breakfast in itsel
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ar, strawberry and kiwifruit rcher
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1 SERVE (1 SLICE) = 2 units bread
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1 SERVE = 1 unit bread ½ unit dair
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mon curd crepes with namon-spiced a
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1 SERVE = 1 unit protein 1 unit bre
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oiled eggs with cheesy rs and baked
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Israeli eggs with zucchini hummus S
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- Page 63 and 64: 1 SERVE = 1 unit protein ¾ unit br
- Page 65 and 66: 5 To serve, divide the spina 1 SERV
- Page 67: ivide the spinach leaves among four
- Page 70 and 71: ce two ramekins on each plate, spoo
- Page 73 and 74: 1 SERVE = 1 unit protein 1 unit bre
- Page 75 and 76: cm frying pan over high heat and sp
- Page 77 and 78: Cajun-spiced corn and bacon mini mu
- Page 79 and 80: editerranean mini muffins 15 mins C
- Page 83 and 84: LUNCH
- Page 85 and 86: 1 SERVE = 1 unit protein 2 units br
- Page 89 and 90: 1 SERVE = 1 unit protein 1 unit bre
- Page 91 and 92: 1 SERVE = 1 unit protein 1 unit bre
- Page 93 and 94: eamy chicken and mushroom up with r
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- Page 98: For the guacamole, mash the avocado
- Page 101 and 102: ce the broad beans, lentils, roast
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- Page 107 and 108: 5 Meanwhile, for the salad, 1 SERVE
- Page 109: , for the salad, segment the orange
- Page 113 and 114: kebabs with spiced eggplant d tomat
- Page 115 and 116: Chilli, tofu and vegetable stir-fry
- Page 117 and 118: nger-steamed tofu with r-fried vege
- Page 121 and 122: 1 SERVE = 1 unit protein ½ unit da
- Page 123 and 124: 1 SERVE = 1 unit protein 2 units br
- Page 125: et vegetarian burgers 25 mins, plus
- Page 128 and 129: BEEF, LAMB & PORK
- Page 130 and 131: 1 SERVE = 2 units protein 2 units v
- Page 132: grass and chilli barbecued pork tir
- Page 136 and 137: Chilli con carne with blackened cor
- Page 138 and 139: 1 SERVE = 2 units protein 1½ units
- Page 140: tted spoon, remove the pork from th
- Page 143 and 144: ef, pickled carrot and ushroom stir
- Page 146 and 147: 1 SERVE = 2 units protein ½ unit b
- Page 148: can-spiced lamb with and roast pump
- Page 152 and 153: Middle Eastern shepherd’s pie wit
- Page 154 and 155: alaysian beef curry with ckled cucu
- Page 157 and 158: 1 SERVE = 2 units protein 1½ units
- Page 159: e beef from the oven, cover with fo
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prika pork chops with aised silverb
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1 SERVE = 2 units protein 2 units v
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1 SERVE = 2 units protein ¼ unit d
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lamb chops with d mustard cabbage C
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mb and spinach curry th roast cauli
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1 SERVE = 2 units protein ¼ unit f
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pork meatballs sian slaw COOK 8 min
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erve, spoon the puree into bowls an
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CHICKE & FIS
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HICKEN & FISH
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ngy lemon chicken 15 mins COOK 25 m
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1 SERVE = 2 units protein ½ unit d
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e Thai green fish curry COOK 15 min
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ai-style san choi bao 20 mins, plus
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1 SERVE = 2 units protein 2 units v
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ied fish with ginger iso broth COOK
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eek garlic and lemon soup th rice a
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1 SERVE = 2 units protein 2½ units
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1 SERVE = 2 units protein 2 units v
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en tikka with turmericd green beans
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Chicken and lemongrass curry SERVES
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dian-spiced roast chicken with rm c
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1 SERVE = 2 units protein 3 units v
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ubbed chicken with o and green oliv
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Red chicken curry with baby corn SE
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ellfish curry with tomato d lemongr
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Tip: You can also cook this as poss
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aked chicken with black , tomato an
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icken baked in a bread crust th len
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SLOW COOKE RECIPE
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SLOW- OOKER ECIPES
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mb shanks with braised rrots and ro
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1 SERVE = 2 units protein 3 units v
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nt chicken with d radish salad 15 m
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Garlic and sage chicken with squash
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Garnish with some chopped flat-leaf
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1 SERVE = 2 units protein ½ unit b
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eef stew COOK 7 hours g winter favo
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Oregano and lemon chicken with Gree
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USING LEFTOVERS
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Place the burekas on the 1 SERVE =
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urekas on the prepared trays, seam-
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ef pie 15 mins COOK 30 mins rybody
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1 SERVE = 2 units protein 1 unit br
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1 SERVE = 1 unit protein 1 unit bre
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1 SERVE = 2 units protein 1 unit br
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and sage chicken pie COOK 30 mins u
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Fattoush salad with lamb SERVES 4 P
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1 SERVE = 1 unit protein 1 unit bre
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SANDWICHES
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1 SERVE = 1 unit protein 1 unit bre
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1 SERVE = 1 unit protein 1 unit bre
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1 SERVE = 1 unit protein 1 unit bre
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1 SERVE = 1 unit protein 1 unit bre
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VEGETABLES, SALADS & SOUPS
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1 SERVE = 2 units vegetables Braise
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d Asian vegetables COOK 5 mins e of
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iddle Eastern-spiced ratatouille 15
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1 SERVE = 2 units vegetables 1 unit
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1 SERVE = 2 units vegetables Honey-
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1 SERVE = 1½ units vegetables Carr
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1 SERVE = 2 units vegetables Parsni
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1 SERVE = 2 units vegetables Braise
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d red cabbage with and mustard COOK
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mac-spiced broccoli and peas 10 min
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1 SERVE = 2½ units vegetables 1 un
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capsicum and tomato salad 15 mins,
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1 SERVE = 2 units vegetables 1 unit
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1 SERVE = 2 units vegetables ½ uni
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1 SERVE = 2 units vegetables 1 unit
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zucchini and green bean ith lemon a
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on the tomato and rocket mixture on
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1 SERVE = ¼ unit dairy 1¼ units v
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ant, mint and coriander salad 10 mi
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ast vegetable salad th salsa verde
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1 SERVE = 2 units vegetables 1 unit
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1 SERVE = 3 units vegetables 1 unit
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y vegetable soup COOK 30 mins cue f
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1 SERVE = 2 units vegetables Corian
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SWEE THING
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SWEET THINGS
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ple and rhubarb crumble with ney, o
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Serve three rolls per per 1 SERVE =
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e rolls per person, dusted lightly
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ango and passionfruit ozen yoghurt
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1 SERVE = ½ unit bread ½ unit dai
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pear and date strudel COOK 25 mins
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Rice puddings with ginger and figs
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nger and fig loaf PREP 15 mins COOK
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1 SERVE = ¼ unit protein 1 unit da
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oney and 2 tablespoons of the reser
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Lemon and poppy-seed biscotti MAKES
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Apple and with lemo 1 SERVE = ¼ un
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Apple and watermelon jelly with lem
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on mess with passionfruit d mango 1
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1 SERVE (1 MUFFIN) = ½ unit bread
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and cinnamon mini muffins COOK 17 m
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nnamon and clove-spiced erry custar
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BASICS
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BASICS
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mesco sauce ES 2 CUPS (540 G) PREP
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1 SERVE (155 ML) = 3 units vegetabl
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Variations TO MAKE BASIL AND OLIVE
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1½ cups (375 ml) rice vinegar or w
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1 SERVE (125 G) = 2 units vegetable
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1 SERVE (100 G) = 1 unit vegetables
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1 SERVE (40 G) = ½ unit vegetables
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1 SERVE (20 G) = ¼ unit vegetables
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1 SERVE (25 ML) = 1 unit fats Herb
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1 SERVE (30 ML) = 1 unit fats Garli
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1 SERVE (1 TABLESPOON) = 1 unit fat
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Madras curry powder MAKES 5 ¼ TABL
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Chicken stock MAKES ABOUT 2 LITRES
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index A Anchovy and parsley pasta s
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Lamb shanks with braised carrots an
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E eggplant Eggplant, mint and coria
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Roast cauliflower and lentil salad
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R Roast pumpkin and zucchini salad
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Dukkah 208 Garam masala 208 Harissa
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