B00CU1W244_EBOK

More documents

Recommendations

Info

1 SERVE (100 G) = 1 unit vegetables Roast beetroot dip (pictured on previous page) MAKES 2 CUPS (400 G) PREP 15 mins COOK 1 hour Vibrant and silky, this dip is extremely versatile – you can spread it on sandwiches, serve it with red meat or just eat it with a spoon. It will keep for up to 3 days in the fridge. 1 bunch (600 g) large beetroot, trimmed and scrubbed 5 cloves garlic, unpeeled 3 tablespoons reduced-fat Greek-style yoghurt 1–2 teaspoons red wine vinegar 1 tablespoon chopped mint or 2 teaspoons dried mint 1 2 3 4 Preheat the oven to 200°C. Wrap the beetroot and garlic in separate foil parcels and place on a baking tray. Roast for 40 minutes, then remove the garlic and continue to roast the beetroot for a further 15–20 minutes until tender when pierced with a skewer. When cool enough to handle, peel off the beetroot skin and roughly chop the flesh. Squeeze the garlic from their skins and add to the bowl of a food processor, along with the beetroot. Process to a rough consistency, then add the yoghurt, vinegar and mint and season to taste with salt and pepper. Pulse a few times to
1 SERVE (40 G) = ½ unit vegetables 1 unit fats Zucchini hummus MAKES 320 G PREP 15 mins Zucchini hummus is incredibly tasty, with far less fat than the chickpea version. Squeeze out as much moisture from the zucchini as you can, as this will affect the flavour balance. Adjust spices and seasonings to taste. 2 medium-sized zucchinis (courgettes), coarsely grated 1 tablespoon tahini 1 tablespoon lemon juice 2 teaspoons extra virgin olive oil 1 clove garlic, very finely chopped ½ teaspoon ground cumin pinch cayenne pepper or chilli powder 1 Squeeze out as much liquid as possible from the grated zucchini, then combine all the ingredients in the bowl of a food processor and mix until smooth, stopping a few times to scrape down the side of the bowl. Season to taste with salt and pepper, then adjust the seasonings to taste by adding more tahini, lemon juice or spices, if desired.
Page 3 and 4:
the CSIRO total wellbeing diet reci
Page 6 and 7:
the CSIRO total wellbeing diet reci
Page 8:
y Noakes Photography by Cath Muscat
Page 11 and 12:
1 introduction 2 the CSIRO total we
Page 14 and 15:
introduction These days, watching w
Page 16 and 17:
the CSIRO total wellbeing diet basi
Page 18 and 19:
HIGH-FIBRE CEREAL 1 unit a day 1 un
Page 20 and 21:
THE FREE LIST: ANYTIME FOODS The ve
Page 22 and 23:
(pg 12) ½ unit cereal 1 unit dairy
Page 24 and 25:
THURSDAY Pear, strawberry and kiwif
Page 26 and 27:
stocking your kitchen on a budget I
Page 28:
• reduced-fat cream cheese • re
Page 31 and 32:
Mint A pot of mint on the windowsil
Page 33 and 34:
Sage Sage is a hardy herb that is a
Page 35 and 36:
BREAKF BRUNC & SNAC
Page 37 and 38:
1 SERVE = ½ unit bread 1 unit dair
Page 39:
fast smoothies e breakfast in itsel
Page 42 and 43:
ar, strawberry and kiwifruit rcher
Page 45 and 46:
1 SERVE (1 SLICE) = 2 units bread
Page 47:
1 SERVE = 1 unit bread ½ unit dair
Page 50 and 51:
mon curd crepes with namon-spiced a
Page 53 and 54:
1 SERVE = 1 unit protein 1 unit bre
Page 55 and 56:
oiled eggs with cheesy rs and baked
Page 57 and 58:
Israeli eggs with zucchini hummus S
Page 59 and 60:
ked cheese and chive omelettes with
Page 63 and 64:
1 SERVE = 1 unit protein ¾ unit br
Page 65 and 66:
5 To serve, divide the spina 1 SERV
Page 67:
ivide the spinach leaves among four
Page 70 and 71:
ce two ramekins on each plate, spoo
Page 73 and 74:
Page 75 and 76:
cm frying pan over high heat and sp
Page 77 and 78:
Cajun-spiced corn and bacon mini mu
Page 79 and 80:
editerranean mini muffins 15 mins C
Page 83 and 84:
LUNCH
Page 85 and 86:
1 SERVE = 1 unit protein 2 units br
Page 89 and 90:
Page 91 and 92:
Page 93 and 94:
eamy chicken and mushroom up with r
Page 96 and 97:
Page 98:
For the guacamole, mash the avocado
Page 101 and 102:
ce the broad beans, lentils, roast
Page 105 and 106:
Page 107 and 108:
5 Meanwhile, for the salad, 1 SERVE
Page 109:
, for the salad, segment the orange
Page 112 and 113:
mb kebabs with spiced eggplant p an
Page 114 and 115:
1 SERVE = 1 unit protein 1¾ units
Page 116 and 117:
1 SERVE = 1 unit protein 2 units ve
Page 118:
-steamed tofu with ied vegetables C
Page 122 and 123:
Roast vegetable and tofu lasagne SE
Page 124 and 125:
urmet vegetarian burgers 25 mins, p
Page 127 and 128:
BEEF, LAMB & PORK
Page 129 and 130:
BEEF, LAMB & PORK
Page 131 and 132:
ce a large wok or frying pan over h
Page 135 and 136:
1 SERVE = 2 units protein 1 unit br
Page 137 and 138:
Chilli con carne with blackened cor
Page 139 and 140:
ng a slotted spoon, remove the pork
Page 142 and 143:
1 SERVE = 2 units protein 3 units v
Page 144:
ickled carrot and oom stir-fry COOK
Page 147 and 148:
oroccan-spiced lamb with tils and r
Page 151 and 152:
1 SERVE = 2 units protein ¾ unit f
Page 153 and 154:
Page 155:
sian beef curry with d cucumber COO
Page 158 and 159:
ove the beef from the oven, cover w
Page 161 and 162:
Page 163 and 164:
a pork chops with d silverbeet 15 m
Page 165 and 166:
Braised beef, rosemary and mushroom
Page 167 and 168:
iced lamb chops with uteed mustard
Page 170 and 171:
1 SERVE = 2 units protein ¼ unit d
Page 172:
and spinach curry oast cauliflower
Page 175 and 176:
iced pork meatballs th Asian slaw 2
Page 178 and 179:
1 SERVE = 2 units protein 1 unit ve
Page 180:
poon the puree into bowls and top w
Page 183 and 184:
CHICKEN & FISH
Page 185 and 186:
1 SERVE = 2 units protein ¼ unit f
Page 187:
lemon chicken COOK 25 mins proach t
Page 190 and 191:
mple Thai green fish curry 15 mins
Page 193 and 194:
Page 195:
tyle san choi bao 20 mins, plus soa
Page 198 and 199:
n-fried fish with ginger d miso bro
Page 201 and 202:
1 SERVE = 2 units protein ¾ unit b
Page 203 and 204:
garlic and lemon soup ice and chick
Page 205 and 206:
Chicken baked in a parcel with mush
Page 207 and 208:
icken tikka with turmericaised gree
Page 211 and 212:
Tip: You can add an them into simil
Page 213 and 214:
Page 215:
-spiced roast chicken with carrot a
Page 218 and 219:
ice-rubbed chicken with mato and gr
Page 220 and 221:
1 SERVE = 2 units protein ¾ unit d
Page 222 and 223:
1 SERVE = 2 units protein ¾ unit d
Page 224:
ish curry with tomato mongrass COOK
Page 227 and 228:
ow-baked chicken with black ives, t
Page 230 and 231:
1 SERVE = 2 units protein 1½ units
Page 232:
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:
Page 279:
Page 282 and 283:
Page 284 and 285:
Page 286 and 287:
Page 288 and 289:
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:
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:
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
Page 372 and 373: 1 SERVE = ¼ unit protein ¼ unit b
Page 374 and 375: 1 SERVE (1 SLICE) = 1 unit bread ¼
Page 376: and fig loaf 15 mins COOK 50 mins l
Page 379 and 380: ce the honey and 2 tablespoons of t
Page 381 and 382: 1 SERVE (2 BISCOTTI) = ¼ unit brea
Page 383: Lemon and poppy-seed biscotti MAKES
Page 386 and 387: Apple and watermelon jelly with lem
Page 388 and 389: 1 SERVE = ½ unit dairy ½ unit fru
Page 390: ess with passionfruit COOK 1 hour,
Page 393 and 394: ple and cinnamon mini muffins 10 mi
Page 396 and 397: 1 SERVE = ¼ unit protein ½ unit d
Page 398: mon and clove-spiced custards COOK
Page 401 and 402: BASICS
Page 403 and 404: 1 SERVE (80 G) = ¼ unit bread 1 un
Page 405: sco sauce PREP 20 mins, plus standi
Page 408 and 409: Variations TO MAKE BASIL AND OLIVE
Page 412 and 413: 1½ cups (375 ml) rice vinegar or w
Page 414 and 415: 1 SERVE (65 G) = ½ unit vegetables
Page 416: 1 SERVE (125 G) = 2 units vegetable
Page 421 and 422: 1 SERVE = ¼ unit vegetables Thai g
Page 423 and 424: 1 SERVE (20 ML) = 1 unit fats Frenc
Page 425 and 426: 1 SERVE (25 ML) = 1 unit fats Herb
Page 427 and 428: 1 SERVE (35 ML) = ¾ unit fats Sala
Page 429 and 430: 1 Madras curry powder MAKES 5 ¼ TA
Page 431 and 432: 1 Vegetable stock MAKES ABOUT 2 LIT
Page 433: Chicken stock MAKES ABOUT 2 LITRES
Page 436 and 437: Beef, pickled carrot and mushroom s
Page 438 and 439: cken curry with ked chicken with bl
Page 440 and 441: Ginger-steamed tofu with stirfried
Page 442 and 443: mustard cabbage 78 ork and vermicel
Page 444 and 445: Garlic and sage chicken pie 130 Gar
Page 446: curry paste 205 an choi bao 92 fu a
Page 449: ACKNOWLEDGEMENTS The CSIRO acknowle
show all

B00CU1W244_EBOK

Create successful ePaper yourself

Delete template?

Save as template?