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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 heat the oven to 200°C. 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 e oven to 200°C. 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.
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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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ked cheese and chive omelettes with
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1 SERVE = 1 unit protein ¾ unit br
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5 To serve, divide the spina 1 SERV
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ivide the spinach leaves among four
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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 93 and 94: eamy chicken and mushroom up with r
Page 98: For the guacamole, mash the avocado
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Page 107 and 108: 5 Meanwhile, for the salad, 1 SERVE
Page 109: , for the salad, segment the orange
Page 112 and 113: mb kebabs with spiced eggplant p an
Page 114 and 115: 1 SERVE = 1 unit protein 1¾ units
Page 116 and 117: 1 SERVE = 1 unit protein 2 units ve
Page 118: -steamed tofu with ied vegetables C
Page 122 and 123: Roast vegetable and tofu lasagne SE
Page 127 and 128: BEEF, LAMB & PORK
Page 129 and 130: BEEF, LAMB & PORK
Page 131 and 132: ce a large wok or frying pan over h
Page 135 and 136: 1 SERVE = 2 units protein 1 unit br
Page 137 and 138: Chilli con carne with blackened cor
Page 139 and 140: ng a slotted spoon, remove the pork
Page 142 and 143: 1 SERVE = 2 units protein 3 units v
Page 144: ickled carrot and oom stir-fry COOK
Page 147 and 148: oroccan-spiced lamb with tils and r
Page 151 and 152: 1 SERVE = 2 units protein ¾ unit f
Page 155: sian beef curry with d cucumber COO
Page 158 and 159: ove the beef from the oven, cover w
Page 163 and 164: a pork chops with d silverbeet 15 m
Page 165 and 166: Braised beef, rosemary and mushroom
Page 167 and 168: iced lamb chops with uteed mustard
Page 170 and 171: 1 SERVE = 2 units protein ¼ unit d
Page 172: and spinach curry oast cauliflower
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iced pork meatballs th Asian slaw 2
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1 SERVE = 2 units protein 1 unit ve
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poon the puree into bowls and top w
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CHICKEN & FISH
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1 SERVE = 2 units protein ¼ unit f
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lemon chicken COOK 25 mins proach t
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mple Thai green fish curry 15 mins
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1 SERVE = 2 units protein 2 units v
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tyle san choi bao 20 mins, plus soa
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n-fried fish with ginger d miso bro
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1 SERVE = 2 units protein ¾ unit b
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garlic and lemon soup ice and chick
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Chicken baked in a parcel with mush
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icken tikka with turmericaised gree
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Tip: You can add an them into simil
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1 SERVE = 2 units protein 2 units v
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-spiced roast chicken with carrot a
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ice-rubbed chicken with mato and gr
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1 SERVE = 2 units protein ¾ unit d
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1 SERVE = 2 units protein ¾ unit d
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ish curry with tomato mongrass COOK
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ow-baked chicken with black ives, t
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1 SERVE = 2 units protein 1½ units
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en baked in a bread crust entil sal
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SLOW- COOKER RECIPES
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1 SERVE = 1 unit protein 2 units ve
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shanks with braised s and roast par
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agrant chicken with ckled radish sa
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1 SERVE = 2 units protein ½ unit b
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Tip: Garnish with some ch 1 SERVE =
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h with some chopped flat-leaf parsl
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ch beef stew 20 mins COOK 7 hours a
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1 SERVE = 2 units protein 1 unit br
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USING LEFTOVER
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USING FTOVERS
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ce the burekas on the prepared tray
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1 SERVE = 2 units protein 1½ units
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COOK 30 mins loves a good pie, but
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Oregano and lemon chicken caesar sa
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Enchiladas with radish and cucumber
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lic and sage chicken pie 15 mins CO
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1 SERVE = 1 unit protein ½ unit br
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1 SERVE = 1 unit protein 2 units br
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1 SERVE = 1 unit protein 2 units br
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VEGETABL SALADS & SOUPS
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ETABLES, SALADS SOUPS
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aised Asian vegetables 10 mins COOK
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1 SERVE = 2½ units vegetables 1½
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e Eastern-spiced ratatouille COOK 1
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1 SERVE = 2 units vegetables Honey-
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1 SERVE = 1¼ units vegetables Garl
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1 SERVE = 1½ units vegetables Carr
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1 SERVE = ½ unit bread 1 unit vege
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aised red cabbage with ney and must
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1 SERVE = 1½ units vegetables 1 un
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c-spiced broccoli and peas COOK 10
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ast capsicum and tomato salad 15 mi
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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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arm zucchini and green bean lad wit
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1 SERVE = ½ unit bread ¼ unit dai
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pumpkin and zucchini salad lackened
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gplant, mint and coriander salad 10
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1 SERVE = ½ unit bread 1½ units v
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vegetable salad alsa verde COOK 1 h
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Slow-roasted tomato soup SERVES 4 P
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earty vegetable soup 15 mins COOK 3
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1 SERVE = 2 units vegetables Corian
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SWEET THINGS
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1 SERVE = ½ unit bread ½ unit dai
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and rhubarb crumble with , oats and
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ve three rolls per person, dusted l
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BANANA AND HONEY: 1 SERVE = ¼ unit
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o and passionfruit yoghurt pops FRE
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iced pear and date strudel 20 mins
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1 SERVE = ¼ unit protein ¼ unit b
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1 SERVE (1 SLICE) = 1 unit bread ¼
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and fig loaf 15 mins COOK 50 mins l
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ce the honey and 2 tablespoons of t
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1 SERVE (2 BISCOTTI) = ¼ unit brea
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Lemon and poppy-seed biscotti MAKES
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Apple and watermelon jelly with lem
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1 SERVE = ½ unit dairy ½ unit fru
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ess with passionfruit COOK 1 hour,
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ple and cinnamon mini muffins 10 mi
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1 SERVE = ¼ unit protein ½ unit d
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mon and clove-spiced custards COOK
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BASICS
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1 SERVE (80 G) = ¼ unit bread 1 un
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sco sauce PREP 20 mins, plus standi
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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 (65 G) = ½ unit vegetables
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1 SERVE (125 G) = 2 units vegetable
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1 SERVE (40 G) = ½ unit vegetables
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1 SERVE = ¼ unit vegetables Thai g
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1 SERVE (20 ML) = 1 unit fats Frenc
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1 SERVE (25 ML) = 1 unit fats Herb
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1 SERVE (35 ML) = ¾ unit fats Sala
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1 Madras curry powder MAKES 5 ¼ TA
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1 Vegetable stock MAKES ABOUT 2 LIT
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Chicken stock MAKES ABOUT 2 LITRES
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Beef, pickled carrot and mushroom s
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cken curry with ked chicken with bl
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Ginger-steamed tofu with stirfried
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mustard cabbage 78 ork and vermicel
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Garlic and sage chicken pie 130 Gar
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curry paste 205 an choi bao 92 fu a
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ACKNOWLEDGEMENTS The CSIRO acknowle
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