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capsicum and tomato salad 15 mins, plus standing time COOK 10 mins g smoky roast capsicum with sweet fresh tomatoes, e salad only gets better the longer it sits. Prepare or two in advance to allow time for the flavours apsicum, skin-side up, under a grill in a single layer or 8–10 minutes until the skins blacken and blister. a bowl, cover with plastic wrap and leave to stand tes to steam (this will help loosen the skins). Remove , peel away the skins and discard. Slice the capsicum hick slices. s in the bottom of each tomato and place in a deep r with boiling water and leave for 45 seconds before ith a slotted spoon. When cool enough to handle, e skins, scoop out the seeds and slice the flesh into omato in a bowl with the roast capsicum, vinegar, rlic and oregano. Season to taste with salt and pepper ently to combine. Leave to stand at room temperature inutes to allow the flavours to infuse. Sprinkle over just before serving. me chopped flat-leaf parsley, a pinch of smoked paprika y grated zest of ½ lemon for extra zing.
1 SERVE = 2 units vegetables 1 unit fats Green salad SERVES 4 PREP 15 mins This simple salad combines the crunch of snowpeas, the creaminess of raw zucchini and the sweetness of cherry tomatoes to great effect. Add some fresh mixed herbs from the garden for that extra lift. Use any salad vegetables you have on hand (or try adding some finely shredded raw pumpkin – it’s delicious!). 4 cups (160 g) torn mixed lettuce leaves (such as red leaf, cos, butter, watercress, rocket, curly endive) 150 g snowpeas (mange-tout), finely shredded lengthways 1 zucchini (courgette), sliced into fine rounds 1 × 250 g punnet cherry tomatoes, halved 1 quantity Herb Dressing (see page 206) 1 2 Fill a large bowl with cold water and gently submerge the lettuce leaves. Drain in a colander for a couple of minutes, then spin dry in batches. Combine the lettuce leaves with the shredded snowpeas, zucchini and tomato, season with salt and pepper and toss the dressing through. Serve immediately. Tip: If you want to save a fat unit, simply dress the salad with a splash of red wine, balsamic, sherry or apple cider
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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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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
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 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: ast capsicum and tomato salad 15 mi
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
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: 1 SERVE = 2 units vegetables 1 unit
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
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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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