B00CU1W244_EBOK

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stocking your kitchen on a budget IN THE FRIDGE OR FREEZER • budget cuts of meat, such as beef shin, chuck steak, gravy beef, lamb or pork shoulder, lamb shanks and chicken thighs • cheeses, such as reduced-fat cheddar, reduced-fat feta and reduced-fat ricotta • eggs • filo pastry • fresh fruit and vegetables, particularly those in season • fresh herbs (or grow your own) • frozen vegetables, such as broad beans and peas • light margarine • minced beef, chicken or pork • poultry • reduced-fat cottage cheese IN THE PANTRY • baking powder • breadcrumbs • breads, such as wholemeal sourdough, tortillas and wraps • Chinese Shaohsing rice wine • cornflour • crispbread • dried fruit, such as apples, apricots, cranberries and sultanas • dried herbs • dried pasta, such as penne, spaghetti and lasagne sheets; try wholegrain varieties • dried yeast • flour, such as wholemeal and white plain flours • grains, such as polenta, couscous and pearl barley • honey • noodles, such as rice or egg noodles • oils, such as cooking oil spray, extra virgin olive oil, sesame oil and vegetable oil • peppercorns • reduced-fat coconut-flavoured evaporated milk or reduced-fat coconut milk • rice, preferably basmati and brown rice • rolled oats • salt-reduced beef, chicken and/ or vegetable stock (or make your own) • salt-reduced tomato passata • salt-reduced tomato paste (puree) • seeds, such as poppy, sesame and sunflower seeds • semi- or sun-dried tomatoes • spices, such as chilli powder, cinnamon, cloves, cumin seeds, curry powder, dried chilli
a budget larly those in season or grow your own) ables, such as broad , chicken or pork • reduced-fat cream cheese • reduced-fat milk • reduced-fat sour cream • reduced-fat flavoured, natural or Greek-style yoghurt • seafood, such as prawns, white fish fillets and mussels • tofu cooking oil spray, extra live oil, sesame oil and coconut-flavoured ated milk or reduced-fat beef, chicken and/ table stock (or make tomato passata tomato paste (puree) as poppy, sesame and as chilli powder, on, cloves, cumin seeds, owder, dried chilli flakes, dried oregano, fennel seeds, ground allspice, ground coriander, ground cumin, ground turmeric, Moroccan spice mix, mustard seeds, nutmeg, smoked paprika, star anise and sweet paprika • sugar or powdered sweetener • tinned or dried beans, chickpeas, lentils and other legumes • tinned tuna and salmon • tinned unsweetened fruit • tinned vegetables, such as artichokes, baby beetroot, bamboo shoots, corn kernels and tomatoes • vanilla extract or essence • vinegars, such as balsamic, cider, white, rice, white wine and red wine vinegar
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 24 and 25: THURSDAY Pear, strawberry and kiwif
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
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
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1 SERVE = 1 unit protein 2 units br
Page 89 and 90:
1 SERVE = 1 unit protein 1 unit bre
Page 91 and 92:
Page 93 and 94:
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
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urmet vegetarian burgers 25 mins, p
Page 127 and 128:
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
Page 144:
ickled carrot and oom stir-fry COOK
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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:
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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
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
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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 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
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agrant chicken with ckled radish sa
Page 244 and 245:
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
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
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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
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:
Page 325:
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
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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
Page 419 and 420:
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
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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
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mustard cabbage 78 ork and vermicel
Page 444 and 445:
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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