B00CU1W244_EBOK

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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
Page 3 and 4: the CSIRO total wellbeing diet reci
Page 6 and 7: the CSIRO total wellbeing diet reci
Page 8: y Noakes Photography by Cath Muscat
Page 11: 1 introduction 2 the CSIRO total we
Page 15 and 16: So often we use salt as the main wa
Page 17 and 18: diet HIGH-FIBRE CEREAL - 1 unit a d
Page 19 and 20: 1 unit is equal to 1 teaspoon any l
Page 21 and 22: sample weekly meal plan MONDAY BREA
Page 23 and 24: TUESDAY Pear, strawberry and kiwifr
Page 25 and 26: SATURDAY 200 g reduced-fat or diet
Page 27 and 28: a budget larly those in season or g
Page 30 and 31: growing your own herbs Cooking with
Page 32 and 33: Mint A pot of mint on the windowsil
Page 34 and 35: nd tomato Coriander Coriander grows
Page 36 and 37: BREAKFAST, BRUNCH & SNACKS
Page 38 and 39: eakfast smoothies 5 mins omplete br
Page 41 and 42: 1 SERVE = 1 unit bread ½ unit dair
Page 43: strawberry and kiwifruit r muesli 1
Page 46 and 47: 1 SERVE = 1 unit bread ½ unit dair
Page 49 and 50: Lemon curd cr cinnamon-spi 1 SERVE
Page 51: curd crepes with on-spiced apples 1
Page 54 and 55: ft-boiled eggs with cheesy ldiers a
Page 56 and 57: 1 SERVE = 1 unit protein 1 unit bre
Page 58 and 59: 1 SERVE = 1 unit protein 1 unit bre
Page 60: cheese and chive omelettes with uac
Page 64 and 65:
Tuna burgers with blackened corn sa
Page 66 and 67:
erve, divide the spinach leaves amo
Page 69 and 70:
1 SERVE = 1 unit protein 1 unit bre
Page 71:
amekins on each plate, spoon over t
Page 74 and 75:
ce a 22 cm frying pan over high hea
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1 SERVE (2 MINI MUFFINS) = ½ unit
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1 SERVE (2 MINI MUFFINS) = ¼ unit
Page 80:
erranean mini muffins COOK 25 mins,
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Page 86:
1 SERVE = 1 unit protein 2 units br
Page 90 and 91:
Page 92 and 93:
1 SERVE = 1 unit protein ½ unit br
Page 94:
y chicken and mushroom ith rocket p
Page 97 and 98:
For the guacamole, mash the avocado
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oad beans, lentils, roast vegetable
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Indian-spiced cauliflower and chick
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nwhile, for the salad, segment the
Page 111 and 112:
1 SERVE = 1 unit protein ¼ unit br
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kebabs with spiced eggplant d tomat
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Chilli, tofu and vegetable stir-fry
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nger-steamed tofu with r-fried vege
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1 SERVE = 1 unit protein ½ unit da
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1 SERVE = 1 unit protein 2 units br
Page 125:
et vegetarian burgers 25 mins, plus
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BEEF, LAMB & PORK
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1 SERVE = 2 units protein 2 units v
Page 132:
grass and chilli barbecued pork tir
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Chilli con carne with blackened cor
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1 SERVE = 2 units protein 1½ units
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tted spoon, remove the pork from th
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ef, pickled carrot and ushroom stir
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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:
Page 159:
e beef from the oven, cover with fo
Page 162 and 163:
prika pork chops with aised silverb
Page 164 and 165:
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1 SERVE = 2 units protein ¼ unit d
Page 168:
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
Page 176:
pork meatballs sian slaw COOK 8 min
Page 179 and 180:
erve, spoon the puree into bowls an
Page 182 and 183:
CHICKE & FIS
Page 184 and 185:
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
Page 194 and 195:
ai-style san choi bao 20 mins, plus
Page 197 and 198:
Page 199:
ied fish with ginger iso broth COOK
Page 202 and 203:
eek garlic and lemon soup th rice a
Page 204 and 205:
Page 206 and 207:
Page 208:
en tikka with turmericd green beans
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Chicken and lemongrass curry SERVES
Page 214 and 215:
dian-spiced roast chicken with rm c
Page 217 and 218:
Page 219 and 220:
ubbed chicken with o and green oliv
Page 221 and 222:
Red chicken curry with baby corn SE
Page 223 and 224:
ellfish curry with tomato d lemongr
Page 226 and 227:
Tip: You can also cook this as poss
Page 228:
aked chicken with black , tomato an
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icken baked in a bread crust th len
Page 234 and 235:
SLOW COOKE RECIPE
Page 236 and 237:
SLOW- OOKER ECIPES
Page 238 and 239:
mb shanks with braised rrots and ro
Page 241 and 242:
Page 243 and 244:
nt chicken with d radish salad 15 m
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Garlic and sage chicken with squash
Page 247 and 248:
Garnish with some chopped flat-leaf
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1 SERVE = 2 units protein ½ unit b
Page 252 and 253:
eef stew COOK 7 hours g winter favo
Page 254 and 255:
Oregano and lemon chicken with Gree
Page 256 and 257:
USING LEFTOVERS
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Place the burekas on the 1 SERVE =
Page 260:
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
Page 268 and 269:
Page 270 and 271:
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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Page 281 and 282:
SANDWICHES
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Page 287 and 288:
Page 289 and 290:
Page 291 and 292:
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
Page 301 and 302:
1 SERVE = 2 units vegetables 1 unit
Page 303:
1 SERVE = 2 units vegetables Honey-
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1 SERVE = 1½ units vegetables Carr
Page 308 and 309:
1 SERVE = 2 units vegetables Parsni
Page 310 and 311:
1 SERVE = 2 units vegetables Braise
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d red cabbage with and mustard COOK
Page 315 and 316:
mac-spiced broccoli and peas 10 min
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1 SERVE = 2½ units vegetables 1 un
Page 320 and 321:
capsicum and tomato salad 15 mins,
Page 322 and 323:
Page 324 and 325:
1 SERVE = 2 units vegetables ½ uni
Page 327 and 328:
Page 329:
zucchini and green bean ith lemon a
Page 332 and 333:
on the tomato and rocket mixture on
Page 335 and 336:
1 SERVE = ¼ unit dairy 1¼ units v
Page 337:
ant, mint and coriander salad 10 mi
Page 340 and 341:
ast vegetable salad th salsa verde
Page 342 and 343:
Page 344 and 345:
Page 346:
y vegetable soup COOK 30 mins cue f
Page 349 and 350:
1 SERVE = 2 units vegetables Corian
Page 352 and 353:
SWEE THING
Page 354 and 355:
SWEET THINGS
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ple and rhubarb crumble with ney, o
Page 359 and 360:
Serve three rolls per per 1 SERVE =
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e rolls per person, dusted lightly
Page 364 and 365:
ango and passionfruit ozen yoghurt
Page 367 and 368:
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
Page 375 and 376:
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
Page 382 and 383:
Lemon and poppy-seed biscotti MAKES
Page 385 and 386:
Apple and with lemo 1 SERVE = ¼ un
Page 387 and 388:
Apple and watermelon jelly with lem
Page 389 and 390:
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
Page 400 and 401:
BASICS
Page 402 and 403:
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
Page 430 and 431:
Madras curry powder MAKES 5 ¼ TABL
Page 432 and 433:
Chicken stock MAKES ABOUT 2 LITRES
Page 435 and 436:
index A Anchovy and parsley pasta s
Page 437 and 438:
Lamb shanks with braised carrots an
Page 439 and 440:
E eggplant Eggplant, mint and coria
Page 441 and 442:
Roast cauliflower and lentil salad
Page 443 and 444:
R Roast pumpkin and zucchini salad
Page 445 and 446:
Dukkah 208 Garam masala 208 Harissa
Page 448 and 449:
PENGUIN BOOKS Published by the Peng
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