B00CU1W244_EBOK

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1 SERVE = ½ unit bread ½ unit dairy 1 unit fruit 1 unit fats Spiced pear an SERVES 6 PREP 20 mins 1 × 400 g tin pie pears with no added sugar 40 g chopped walnuts 3 tablespoons roughly chopped dried pitted dates ½ teaspoon ground cinnamon, plus extra for serving (optional) ½ teaspoon ground nutmeg or ground cloves ½ teaspoon ground ginger 1 tablespoon honey 6 sheets filo pastry cooking oil spray icing sugar, for dusting 600 g reduced-fat vanilla yoghurt 1 2 3 4 A quick dessert to make the filling in advance, t oven to cook while you’ Preheat the oven to 180° Combine the pears, waln a medium-sized bowl. On a clean work surface, another, spraying cookin pear mixture along the s the sides, then roll up tig seam-side down, on the p Spray lightly with cooking the pastry is golden and c cut into slices. Serve war cinnamon, if liked.
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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
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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
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
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 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 369: pear and date strudel COOK 25 mins
Page 373 and 374: Rice puddings with ginger and figs
Page 375 and 376: nger and fig loaf PREP 15 mins COOK
Page 378 and 379: 1 SERVE = ¼ unit protein 1 unit da
Page 380 and 381: oney and 2 tablespoons of the reser
Page 382 and 383: Lemon and poppy-seed biscotti MAKES
Page 385 and 386: Apple and with lemo 1 SERVE = ¼ un
Page 387 and 388: Apple and watermelon jelly with lem
Page 389 and 390: on mess with passionfruit d mango 1
Page 392 and 393: 1 SERVE (1 MUFFIN) = ½ unit bread
Page 394: and cinnamon mini muffins COOK 17 m
Page 397 and 398: nnamon and clove-spiced erry custar
Page 400 and 401: BASICS
Page 402 and 403: BASICS
Page 404 and 405: mesco sauce ES 2 CUPS (540 G) PREP
Page 407 and 408: 1 SERVE (155 ML) = 3 units vegetabl
Page 409: Variations TO MAKE BASIL AND OLIVE
Page 413 and 414: 1½ cups (375 ml) rice vinegar or w
Page 415 and 416: 1 SERVE (125 G) = 2 units vegetable
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1 SERVE (100 G) = 1 unit vegetables
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1 SERVE (40 G) = ½ unit vegetables
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1 SERVE (20 G) = ¼ unit vegetables
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1 SERVE (25 ML) = 1 unit fats Herb
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1 SERVE (30 ML) = 1 unit fats Garli
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1 SERVE (1 TABLESPOON) = 1 unit fat
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Madras curry powder MAKES 5 ¼ TABL
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Chicken stock MAKES ABOUT 2 LITRES
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index A Anchovy and parsley pasta s
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Lamb shanks with braised carrots an
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E eggplant Eggplant, mint and coria
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Roast cauliflower and lentil salad
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R Roast pumpkin and zucchini salad
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Dukkah 208 Garam masala 208 Harissa
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PENGUIN BOOKS Published by the Peng
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