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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
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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
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LUNCH
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1 SERVE = 1 unit protein 2 units br
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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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eamy chicken and mushroom up with r
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1 SERVE = 1 unit protein 1 unit bre
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For the guacamole, mash the avocado
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ce the broad beans, lentils, roast
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1 SERVE = 1 unit protein 1 unit bre
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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
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-steamed tofu with ied vegetables C
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Roast vegetable and tofu lasagne SE
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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
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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
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ickled carrot and oom stir-fry COOK
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oroccan-spiced lamb with tils and r
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1 SERVE = 2 units protein ¾ unit f
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1 SERVE = 2 units protein 2 units v
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sian beef curry with d cucumber COO
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- Page 161 and 162: 1 SERVE = 2 units protein 2 units v
- 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
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- Page 172: and spinach curry oast cauliflower
- Page 175 and 176: iced pork meatballs th Asian slaw 2
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- 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
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- Page 195: tyle san choi bao 20 mins, plus soa
- Page 198 and 199: n-fried fish with ginger d miso bro
- Page 201 and 202: 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: icken tikka with turmericaised gree
- Page 212 and 213: Chicken and lemongrass curry SERVES
- Page 214 and 215: dian-spiced roast chicken with rm c
- Page 217 and 218: 1 SERVE = 2 units protein 3 units v
- 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
- Page 231 and 232: 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
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- Page 243 and 244: nt chicken with d radish salad 15 m
- Page 245 and 246: Garlic and sage chicken with squash
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- Page 252 and 253: eef stew COOK 7 hours g winter favo
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- Page 256 and 257: 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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