B00CU1W244_EBOK

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1 SERVE = 1½ units vegetables 1 unit fats Sumac-spiced SERVES 4 PREP 10 mins 375 g broccoli, roughly chopped 1 cup (120 g) frozen peas 1 tablespoon light margarine ½ red (Spanish) onion, finely diced 2 cloves garlic, crushed ½ teaspoon ground sumac 1 tablespoon lemon juice 1 tablespoon chopped flat-leaf parsley (optional) 1 2 Fresh, zesty and subtly with just about any pro tender but not mushy, a nutrition as possible. Bring a large saucepan o Boil for 5 minutes until te minute of cooking time, t Meanwhile, place a large Add the margarine, onion 7–8 minutes until the onio Add the vegetables and l and pepper and serve im
mac-spiced broccoli and peas 10 mins COOK 10 mins sh, zesty and subtly sweet, this dish works well as a side h just about any protein. Cook the broccoli until it is der but not mushy, as you want to retain as much of the rition as possible. g a large saucepan of water to the boil and add the broccoli. l for 5 minutes until tender, adding the peas for the last ute of cooking time, then drain well. nwhile, place a large frying pan over medium–high heat. the margarine, onion, garlic and sumac and cook for minutes until the onion is soft, then reduce the heat to low. the vegetables and lemon juice, season to taste with salt pepper and serve immediately.
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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
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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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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
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Page 277 and 278: 1 SERVE = 1 unit protein 1 unit bre
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Page 282 and 283: 1 SERVE = 1 unit protein 2 units br
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 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 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
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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 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
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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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