B00CU1W244_EBOK

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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 1 unit is equal to: • 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
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 and 12: 1 introduction 2 the CSIRO total we
Page 14 and 15: introduction These days, watching w
Page 16 and 17: the CSIRO total wellbeing diet basi
Page 20 and 21: THE FREE LIST: ANYTIME FOODS The ve
Page 22 and 23: (pg 12) ½ unit cereal 1 unit dairy
Page 24 and 25: THURSDAY Pear, strawberry and kiwif
Page 26 and 27: stocking your kitchen on a budget I
Page 28: • reduced-fat cream cheese • re
Page 31 and 32: Mint A pot of mint on the windowsil
Page 33 and 34: Sage Sage is a hardy herb that is a
Page 35 and 36: BREAKF BRUNC & SNAC
Page 37 and 38: 1 SERVE = ½ unit bread 1 unit dair
Page 39: fast smoothies e breakfast in itsel
Page 42 and 43: ar, strawberry and kiwifruit rcher
Page 45 and 46: 1 SERVE (1 SLICE) = 2 units bread
Page 47: 1 SERVE = 1 unit bread ½ unit dair
Page 50 and 51: mon curd crepes with namon-spiced a
Page 53 and 54: 1 SERVE = 1 unit protein 1 unit bre
Page 55 and 56: oiled eggs with cheesy rs and baked
Page 57 and 58: Israeli eggs with zucchini hummus S
Page 59 and 60: ked cheese and chive omelettes with
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
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ce two ramekins on each plate, spoo
Page 73 and 74:
1 SERVE = 1 unit protein 1 unit bre
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cm frying pan over high heat and sp
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Cajun-spiced corn and bacon mini mu
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editerranean mini muffins 15 mins C
Page 83 and 84:
LUNCH
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1 SERVE = 1 unit protein 2 units br
Page 89 and 90:
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eamy chicken and mushroom up with r
Page 96 and 97:
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For the guacamole, mash the avocado
Page 101 and 102:
ce the broad beans, lentils, roast
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5 Meanwhile, for the salad, 1 SERVE
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, for the salad, segment the orange
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mb kebabs with spiced eggplant p an
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1 SERVE = 1 unit protein 1¾ units
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1 SERVE = 1 unit protein 2 units ve
Page 118:
-steamed tofu with ied vegetables C
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Roast vegetable and tofu lasagne SE
Page 124 and 125:
urmet vegetarian burgers 25 mins, p
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BEEF, LAMB & PORK
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BEEF, LAMB & PORK
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ce a large wok or frying pan over h
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1 SERVE = 2 units protein 1 unit br
Page 137 and 138:
Chilli con carne with blackened cor
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ng a slotted spoon, remove the pork
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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 153 and 154:
Page 155:
sian beef curry with d cucumber COO
Page 158 and 159:
ove the beef from the oven, cover w
Page 161 and 162:
Page 163 and 164:
a pork chops with d silverbeet 15 m
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Braised beef, rosemary and mushroom
Page 167 and 168:
iced lamb chops with uteed mustard
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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
Page 178 and 179:
1 SERVE = 2 units protein 1 unit ve
Page 180:
poon the puree into bowls and top w
Page 183 and 184:
CHICKEN & FISH
Page 185 and 186:
1 SERVE = 2 units protein ¼ unit f
Page 187:
lemon chicken COOK 25 mins proach t
Page 190 and 191:
mple Thai green fish curry 15 mins
Page 193 and 194:
Page 195:
tyle san choi bao 20 mins, plus soa
Page 198 and 199:
n-fried fish with ginger d miso bro
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1 SERVE = 2 units protein ¾ unit b
Page 203 and 204:
garlic and lemon soup ice and chick
Page 205 and 206:
Chicken baked in a parcel with mush
Page 207 and 208:
icken tikka with turmericaised gree
Page 211 and 212:
Tip: You can add an them into simil
Page 213 and 214:
Page 215:
-spiced roast chicken with carrot a
Page 218 and 219:
ice-rubbed chicken with mato and gr
Page 220 and 221:
1 SERVE = 2 units protein ¾ unit d
Page 222 and 223:
1 SERVE = 2 units protein ¾ unit d
Page 224:
ish curry with tomato mongrass COOK
Page 227 and 228:
ow-baked chicken with black ives, t
Page 230 and 231:
1 SERVE = 2 units protein 1½ units
Page 232:
en baked in a bread crust entil sal
Page 235 and 236:
SLOW- COOKER RECIPES
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1 SERVE = 1 unit protein 2 units ve
Page 239:
shanks with braised s and roast par
Page 242 and 243:
agrant chicken with ckled radish sa
Page 244 and 245:
1 SERVE = 2 units protein ½ unit b
Page 246 and 247:
Tip: Garnish with some ch 1 SERVE =
Page 248:
h with some chopped flat-leaf parsl
Page 251 and 252:
ch beef stew 20 mins COOK 7 hours a
Page 253 and 254:
1 SERVE = 2 units protein 1 unit br
Page 255 and 256:
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
Page 266:
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
Page 277 and 278:
Page 279:
Page 282 and 283:
Page 284 and 285:
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Page 288 and 289:
Page 290 and 291:
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
Page 299:
e Eastern-spiced ratatouille COOK 1
Page 302 and 303:
1 SERVE = 2 units vegetables Honey-
Page 305 and 306:
1 SERVE = 1¼ units vegetables Garl
Page 307 and 308:
1 SERVE = 1½ units vegetables Carr
Page 309 and 310:
1 SERVE = ½ unit bread 1 unit vege
Page 311 and 312:
aised red cabbage with ney and must
Page 314 and 315:
1 SERVE = 1½ units vegetables 1 un
Page 316:
c-spiced broccoli and peas COOK 10
Page 319 and 320:
ast capsicum and tomato salad 15 mi
Page 321 and 322:
1 SERVE = 2 units vegetables 1 unit
Page 323 and 324:
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1 SERVE = 2 units vegetables ½ uni
Page 328 and 329:
arm zucchini and green bean lad wit
Page 331 and 332:
1 SERVE = ½ unit bread ¼ unit dai
Page 333:
pumpkin and zucchini salad lackened
Page 336 and 337:
gplant, mint and coriander salad 10
Page 339 and 340:
1 SERVE = ½ unit bread 1½ units v
Page 341 and 342:
vegetable salad alsa verde COOK 1 h
Page 343 and 344:
Slow-roasted tomato soup SERVES 4 P
Page 345 and 346:
earty vegetable soup 15 mins COOK 3
Page 348 and 349:
Page 350:
1 SERVE = 2 units vegetables Corian
Page 353 and 354:
SWEET THINGS
Page 355 and 356:
1 SERVE = ½ unit bread ½ unit dai
Page 357:
and rhubarb crumble with , oats and
Page 360 and 361:
ve three rolls per person, dusted l
Page 363 and 364:
BANANA AND HONEY: 1 SERVE = ¼ unit
Page 365:
o and passionfruit yoghurt pops FRE
Page 368 and 369:
iced pear and date strudel 20 mins
Page 372 and 373:
1 SERVE = ¼ unit protein ¼ unit b
Page 374 and 375:
1 SERVE (1 SLICE) = 1 unit bread ¼
Page 376:
and fig loaf 15 mins COOK 50 mins l
Page 379 and 380:
ce the honey and 2 tablespoons of t
Page 381 and 382:
1 SERVE (2 BISCOTTI) = ¼ unit brea
Page 383:
Lemon and poppy-seed biscotti MAKES
Page 386 and 387:
Apple and watermelon jelly with lem
Page 388 and 389:
1 SERVE = ½ unit dairy ½ unit fru
Page 390:
ess with passionfruit COOK 1 hour,
Page 393 and 394:
ple and cinnamon mini muffins 10 mi
Page 396 and 397:
1 SERVE = ¼ unit protein ½ unit d
Page 398:
mon and clove-spiced custards COOK
Page 401 and 402:
BASICS
Page 403 and 404:
1 SERVE (80 G) = ¼ unit bread 1 un
Page 405:
sco sauce PREP 20 mins, plus standi
Page 408 and 409:
Variations TO MAKE BASIL AND OLIVE
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1½ cups (375 ml) rice vinegar or w
Page 414 and 415:
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
Page 423 and 424:
1 SERVE (20 ML) = 1 unit fats Frenc
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1 SERVE (25 ML) = 1 unit fats Herb
Page 427 and 428:
1 SERVE (35 ML) = ¾ unit fats Sala
Page 429 and 430:
1 Madras curry powder MAKES 5 ¼ TA
Page 431 and 432:
1 Vegetable stock MAKES ABOUT 2 LIT
Page 433:
Chicken stock MAKES ABOUT 2 LITRES
Page 436 and 437:
Beef, pickled carrot and mushroom s
Page 438 and 439:
cken curry with ked chicken with bl
Page 440 and 441:
Ginger-steamed tofu with stirfried
Page 442 and 443:
mustard cabbage 78 ork and vermicel
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Garlic and sage chicken pie 130 Gar
Page 446:
curry paste 205 an choi bao 92 fu a
Page 449:
ACKNOWLEDGEMENTS The CSIRO acknowle
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