B00CU1W244_EBOK

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THURSDAY Pear, strawberry and kiwifruit bircher muesli (pg 14) topped with a sprinkle of slivered almonds FRIDAY 200 g reduced-fat or diet yoghurt, topped with 40 g high-fibre cereal, a thinly sliced banana and a drizzle of honey 1 unit cereal ½ unit dairy ½ unit fruit 1 unit fats Deluxe chicken sandwich (pg 137) plus 1 piece of fresh fruit OR 150 g fresh fruit salad 1 unit protein 2 units bread 1 unit fruit 1 unit vegetables 1 unit fats 1 unit cereal 1 unit dairy 1 unit fruit 100 g tinned tuna or salmon, 1 cup (40 g) mixed greens, ½ grated carrot and 50 g grated reduced-fat cheese topped with 1 serve of Garlic Yoghurt Dressing (pg 207) wrapped in 1 piece of wholemeal pita 1 unit protein 1 unit bread 1 unit dairy 1½ units vegetables 1 unit fats Simple Thai green fish curry (pg 90) served with a tossed green salad plus 1 serve Pickled Vegetables (pg 201) and 25 g reduced-fat cheddar cheese Supper: Eton mess with passionfruit and mango (pg 188) Oregano and lemon chicken with Greek salad (pg 121) served with Braised red cabbage with honey and mustard (pg 150) Supper: 1 frozen yoghurt pop (pg 176)
SATURDAY 200 g reduced-fat or diet vanilla yoghurt topped with 40 g highfibre cereal and 150 g mixed berries SUNDAY Brunch: Soft-boiled eggs with cheesy soldiers and baked mushrooms (pg 20) plus 1 cup (250 ml) skim milk or 200 g reduced-fat or diet yoghurt unit cereal unit dairy 1 unit fruit nit protein unit bread unit dairy vegetables 1 unit fats 1 unit bread 1 unit dairy 1 unit fruit Creamy chicken and mushroom soup with rocket pesto (pg 40) sprinkled with 15 g grated parmesan plus 4 rye Cruskits topped with ½ a thinly sliced tomato or cucumber and cracked pepper 1 unit protein 1½ units bread ½ unit dairy 2 units vegetables 1½ units fats Thai-style san choi bao (pg 92) Supper: Apple and watermelon jelly with lemon-lime granita (pg 187) topped with 150 g reduced-fat or diet vanilla yoghurt 1 unit protein 1 unit bread 2 units dairy 1 unit vegetables ½ unit fats Roast beef with beetroot, onions and chimichurri salsa (pg 74) plus 150 ml unsweetened fruit juice and 1 medium baked potato Supper: Spiced pear and date strudel (pg 178) topped with 2 tablespoons reduced-fat custard
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 18 and 19: HIGH-FIBRE CEREAL 1 unit a day 1 un
Page 20 and 21: THE FREE LIST: ANYTIME FOODS The ve
Page 22 and 23: (pg 12) ½ unit cereal 1 unit dairy
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
Page 70 and 71: 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
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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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eamy chicken and mushroom up with r
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For the guacamole, mash the avocado
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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
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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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sian beef curry with d cucumber COO
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ove the beef from the oven, cover w
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a pork chops with d silverbeet 15 m
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Braised beef, rosemary and mushroom
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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
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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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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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Page 215:
-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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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
Page 333:
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
Page 353 and 354:
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
Page 368 and 369:
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
Page 401 and 402:
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
Page 408 and 409:
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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