B00CU1W244_EBOK

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1 SERVE = 1 unit protein 1 unit bread ½ unit dairy 1¼ units vegetables Chicken tikka wraps MAKES 4 PREP 15 mins Balance is essential in a great wrap. Tossing the cabbage in yoghurt first helps to soften it and ensures the flavours get evenly distributed. Warm the chicken before adding to the wrap, and throw in some fresh coriander if you like. 160 g reduced-fat plain yoghurt 1 small clove garlic, very finely chopped 1 tablespoon lemon juice ¾ teaspoon ground coriander 2 cups (150 g) finely shredded red cabbage 4 wholemeal wraps, warmed 1 carrot, grated 1 Lebanese (small) cucumber, thinly sliced lengthways 400 g shredded Chicken Tikka (see page 98), warmed 1 2 Combine the yoghurt, garlic, lemon juice and coriander in a small bowl, then season to taste with salt and pepper. Spoon half the yoghurt into a large bowl, add the cabbage and toss to coat. Divide the cabbage among the wraps, then top with carrot, cucumber and chicken. Drizzle over the remaining yoghurt and roll to enclose. Tip: Add 1 teaspoon salt-reduced tomato paste (puree) to the yoghurt mixture or some freshly sliced tomato.
1 SERVE = 1 unit protein 1 unit bread ½ unit dairy 1 unit vegetables Roast beef sandwiches with beetroot and pickled radish MAKES 4 PREP 15 mins Use leftovers from the roast beef recipe, or any other cooked beef you have to hand. You could use ready-made low-fat beetroot dip if you don’t have time to make your own. 8 tablespoons Roast Beetroot Dip (see page 204) 4 slices wholemeal sourdough bread 400 g sliced Roast Beef (see page 74) 2 tomatoes, sliced 3 tablespoons Pickled Radish (see page 201) or sliced fresh radish 50 g feta 8 cos or iceberg lettuce leaves 1 Spread the beetroot dip on the bread slices and top with beef, tomato, radish and feta. Season to taste with salt and pepper and top with lettuce.
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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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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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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
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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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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
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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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-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
Page 235 and 236: SLOW- COOKER RECIPES
Page 237 and 238: 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
Page 257 and 258: USING FTOVERS
Page 259 and 260: ce the burekas on the prepared tray
Page 262 and 263: 1 SERVE = 2 units protein 1½ units
Page 264 and 265: COOK 30 mins loves a good pie, but
Page 266: Oregano and lemon chicken caesar sa
Page 269 and 270: Enchiladas with radish and cucumber
Page 271 and 272: lic and sage chicken pie 15 mins CO
Page 275 and 276: 1 SERVE = 1 unit protein ½ unit br
Page 277 and 278: 1 SERVE = 1 unit protein 1 unit bre
Page 279: 1 SERVE = 1 unit protein 1 unit bre
Page 282 and 283: 1 SERVE = 1 unit protein 2 units br
Page 286 and 287: 1 SERVE = 1 unit protein 1 unit bre
Page 288 and 289: 1 SERVE = 1 unit protein 2 units br
Page 290 and 291: VEGETABL SALADS & SOUPS
Page 292 and 293: ETABLES, SALADS SOUPS
Page 294 and 295: aised Asian vegetables 10 mins COOK
Page 297 and 298: 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: 1 SERVE = 2 units vegetables 1 unit
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
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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 1 unit
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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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