B00CU1W244_EBOK

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the CSIRO total wellbeing diet recipes on a budget The Commonwealth Scientific and Industrial Research Organisation (CSIRO), Australia’s national science agency, has been dedicated to the practical application of knowledge and science for society and industry since 1928. Today the CSIRO ranks in the top one per cent of world scientific institutions in twelve out of twenty-two research fields. CSIRO Animal, Food and Health Sciences conducts research into human health, including disease prevention, diagnosis and innovative treatment. Professor Manny Noakes is the Research Program Leader for CSIRO Animal, Food and Health Sciences. With her team, she conducts research that provides scientific
Page 3: the CSIRO total wellbeing diet reci
Page 7 and 8: ny Noakes Photography by Cath Musca
Page 10 and 11: contents
Page 12: 1 introduction 2 the CSIRO total we
Page 15 and 16: So often we use salt as the main wa
Page 17 and 18: diet HIGH-FIBRE CEREAL - 1 unit a d
Page 19 and 20: 1 unit is equal to 1 teaspoon any l
Page 21 and 22: sample weekly meal plan MONDAY BREA
Page 23 and 24: TUESDAY Pear, strawberry and kiwifr
Page 25 and 26: SATURDAY 200 g reduced-fat or diet
Page 27 and 28: a budget larly those in season or g
Page 30 and 31: growing your own herbs Cooking with
Page 32 and 33: Mint A pot of mint on the windowsil
Page 34 and 35: nd tomato Coriander Coriander grows
Page 36 and 37: BREAKFAST, BRUNCH & SNACKS
Page 38 and 39: eakfast smoothies 5 mins omplete br
Page 41 and 42: 1 SERVE = 1 unit bread ½ unit dair
Page 43: strawberry and kiwifruit r muesli 1
Page 46 and 47: 1 SERVE = 1 unit bread ½ unit dair
Page 49 and 50: Lemon curd cr cinnamon-spi 1 SERVE
Page 51: curd crepes with on-spiced apples 1
Page 54 and 55:
ft-boiled eggs with cheesy ldiers a
Page 56 and 57:
1 SERVE = 1 unit protein 1 unit bre
Page 58 and 59:
Page 60:
cheese and chive omelettes with uac
Page 64 and 65:
Tuna burgers with blackened corn sa
Page 66 and 67:
erve, divide the spinach leaves amo
Page 69 and 70:
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amekins on each plate, spoon over t
Page 74 and 75:
ce a 22 cm frying pan over high hea
Page 76 and 77:
1 SERVE (2 MINI MUFFINS) = ½ unit
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1 SERVE (2 MINI MUFFINS) = ¼ unit
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erranean mini muffins COOK 25 mins,
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1 SERVE = 1 unit protein 2 units br
Page 90 and 91:
Page 92 and 93:
1 SERVE = 1 unit protein ½ unit br
Page 94:
y chicken and mushroom ith rocket p
Page 97 and 98:
For the guacamole, mash the avocado
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oad beans, lentils, roast vegetable
Page 106 and 107:
Indian-spiced cauliflower and chick
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nwhile, for the salad, segment the
Page 111 and 112:
1 SERVE = 1 unit protein ¼ unit br
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kebabs with spiced eggplant d tomat
Page 115 and 116:
Chilli, tofu and vegetable stir-fry
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nger-steamed tofu with r-fried vege
Page 121 and 122:
1 SERVE = 1 unit protein ½ unit da
Page 123 and 124:
1 SERVE = 1 unit protein 2 units br
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et vegetarian burgers 25 mins, plus
Page 128 and 129:
BEEF, LAMB & PORK
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1 SERVE = 2 units protein 2 units v
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grass and chilli barbecued pork tir
Page 136 and 137:
Chilli con carne with blackened cor
Page 138 and 139:
1 SERVE = 2 units protein 1½ units
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tted spoon, remove the pork from th
Page 143 and 144:
ef, pickled carrot and ushroom stir
Page 146 and 147:
1 SERVE = 2 units protein ½ unit b
Page 148:
can-spiced lamb with and roast pump
Page 152 and 153:
Middle Eastern shepherd’s pie wit
Page 154 and 155:
alaysian beef curry with ckled cucu
Page 157 and 158:
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e beef from the oven, cover with fo
Page 162 and 163:
prika pork chops with aised silverb
Page 164 and 165:
Page 166 and 167:
1 SERVE = 2 units protein ¼ unit d
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lamb chops with d mustard cabbage C
Page 171 and 172:
mb and spinach curry th roast cauli
Page 174 and 175:
1 SERVE = 2 units protein ¼ unit f
Page 176:
pork meatballs sian slaw COOK 8 min
Page 179 and 180:
erve, spoon the puree into bowls an
Page 182 and 183:
CHICKE & FIS
Page 184 and 185:
HICKEN & FISH
Page 186 and 187:
ngy lemon chicken 15 mins COOK 25 m
Page 189 and 190:
1 SERVE = 2 units protein ½ unit d
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e Thai green fish curry COOK 15 min
Page 194 and 195:
ai-style san choi bao 20 mins, plus
Page 197 and 198:
Page 199:
ied fish with ginger iso broth COOK
Page 202 and 203:
eek garlic and lemon soup th rice a
Page 204 and 205:
Page 206 and 207:
Page 208:
en tikka with turmericd green beans
Page 212 and 213:
Chicken and lemongrass curry SERVES
Page 214 and 215:
dian-spiced roast chicken with rm c
Page 217 and 218:
Page 219 and 220:
ubbed chicken with o and green oliv
Page 221 and 222:
Red chicken curry with baby corn SE
Page 223 and 224:
ellfish curry with tomato d lemongr
Page 226 and 227:
Tip: You can also cook this as poss
Page 228:
aked chicken with black , tomato an
Page 231 and 232:
icken baked in a bread crust th len
Page 234 and 235:
SLOW COOKE RECIPE
Page 236 and 237:
SLOW- OOKER ECIPES
Page 238 and 239:
mb shanks with braised rrots and ro
Page 241 and 242:
Page 243 and 244:
nt chicken with d radish salad 15 m
Page 245 and 246:
Garlic and sage chicken with squash
Page 247 and 248:
Garnish with some chopped flat-leaf
Page 250 and 251:
1 SERVE = 2 units protein ½ unit b
Page 252 and 253:
eef stew COOK 7 hours g winter favo
Page 254 and 255:
Oregano and lemon chicken with Gree
Page 256 and 257:
USING LEFTOVERS
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Place the burekas on the 1 SERVE =
Page 260:
urekas on the prepared trays, seam-
Page 263 and 264:
ef pie 15 mins COOK 30 mins rybody
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1 SERVE = 2 units protein 1 unit br
Page 268 and 269:
Page 270 and 271:
1 SERVE = 2 units protein 1 unit br
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and sage chicken pie COOK 30 mins u
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Fattoush salad with lamb SERVES 4 P
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Page 281 and 282:
SANDWICHES
Page 283 and 284:
Page 285 and 286:
Page 287 and 288:
Page 289 and 290:
Page 291 and 292:
VEGETABLES, SALADS & SOUPS
Page 293 and 294:
1 SERVE = 2 units vegetables Braise
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d Asian vegetables COOK 5 mins e of
Page 298 and 299:
iddle Eastern-spiced ratatouille 15
Page 301 and 302:
1 SERVE = 2 units vegetables 1 unit
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1 SERVE = 2 units vegetables Honey-
Page 306 and 307:
1 SERVE = 1½ units vegetables Carr
Page 308 and 309:
1 SERVE = 2 units vegetables Parsni
Page 310 and 311:
1 SERVE = 2 units vegetables Braise
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d red cabbage with and mustard COOK
Page 315 and 316:
mac-spiced broccoli and peas 10 min
Page 318 and 319:
1 SERVE = 2½ units vegetables 1 un
Page 320 and 321:
capsicum and tomato salad 15 mins,
Page 322 and 323:
Page 324 and 325:
1 SERVE = 2 units vegetables ½ uni
Page 327 and 328:
Page 329:
zucchini and green bean ith lemon a
Page 332 and 333:
on the tomato and rocket mixture on
Page 335 and 336:
1 SERVE = ¼ unit dairy 1¼ units v
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ant, mint and coriander salad 10 mi
Page 340 and 341:
ast vegetable salad th salsa verde
Page 342 and 343:
Page 344 and 345:
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y vegetable soup COOK 30 mins cue f
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1 SERVE = 2 units vegetables Corian
Page 352 and 353:
SWEE THING
Page 354 and 355:
SWEET THINGS
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ple and rhubarb crumble with ney, o
Page 359 and 360:
Serve three rolls per per 1 SERVE =
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e rolls per person, dusted lightly
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ango and passionfruit ozen yoghurt
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1 SERVE = ½ unit bread ½ unit dai
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pear and date strudel COOK 25 mins
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Rice puddings with ginger and figs
Page 375 and 376:
nger and fig loaf PREP 15 mins COOK
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1 SERVE = ¼ unit protein 1 unit da
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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
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Apple and watermelon jelly with lem
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on mess with passionfruit d mango 1
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1 SERVE (1 MUFFIN) = ½ unit bread
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and cinnamon mini muffins COOK 17 m
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nnamon and clove-spiced erry custar
Page 400 and 401:
BASICS
Page 402 and 403:
BASICS
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mesco sauce ES 2 CUPS (540 G) PREP
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1 SERVE (155 ML) = 3 units vegetabl
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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 (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
Page 430 and 431:
Madras curry powder MAKES 5 ¼ TABL
Page 432 and 433:
Chicken stock MAKES ABOUT 2 LITRES
Page 435 and 436:
index A Anchovy and parsley pasta s
Page 437 and 438:
Lamb shanks with braised carrots an
Page 439 and 440:
E eggplant Eggplant, mint and coria
Page 441 and 442:
Roast cauliflower and lentil salad
Page 443 and 444:
R Roast pumpkin and zucchini salad
Page 445 and 446:
Dukkah 208 Garam masala 208 Harissa
Page 448 and 449:
PENGUIN BOOKS Published by the Peng
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