B00CU1W244_EBOK

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index A Anchovy and parsley pasta sauce 198 apples Apple and cinnamon mini muffins 190 Apple and rhubarb crumble with honey, oats and hazelnuts 172 Apple and watermelon jelly with lemonlime granita 187 Cinnamon-spiced apples 18 apricots Baked spiced ricotta with apricots 184 Asian slaw 82, 134 Asian-scented vegetable broth 168 Asian-style tuna salad 36 avocado Avocado salad 63 Guacamole 42 Spicy guacamole 22 B Baked cheese and chive omelettes with spicy guacamole 22 Baked ricotta with roast capsicum and tomato salad 26 Baked spiced ricotta with apricots 184 bananas Banana and honey frozen yoghurt pops 176 Breakfast banana bread 16 Rockmelon and banana smoothie 12 basil 8 Basil and olive pasta sauce 198 beans, dried beef Beef, pickled carrot and mushroom stir-fry 66 Beef pie 126 Braised beef, rosemary casserole 77 Chilli con carne with bla avocado salad 63 Malaysian beef curry wi cucumber 72 Rich beef stew 120 Roast beef on sourdoug vegetables 39 Roast beef sandwiches w pickled radish 138 Roast beef with beetroo chimichurri salsa 74 beetroot Beetroot, carrot and rad salad 156 Beetroot, onions and ch Roast beef sandwiches w pickled radish 138 Roast beetroot dip 204 berries Berry salsa 174 Mixed berry frozen yogh pops 176 Mixed berry smoothie 12 Pear, strawberry and kiw muesli 14 Raspberry and chocolate pops 176 biscuits Lemon and poppy-seed biscotti 185 Blackened corn salsa 25 braises
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
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1 introduction 2 the CSIRO total we
Page 14 and 15:
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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Page 91 and 92:
Page 93 and 94:
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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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
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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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Page 195:
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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Page 279:
Page 282 and 283:
Page 284 and 285:
Page 286 and 287:
Page 288 and 289:
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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
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c-spiced broccoli and peas COOK 10
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ast capsicum and tomato salad 15 mi
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1 SERVE = 2 units vegetables 1 unit
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Page 325:
1 SERVE = 2 units vegetables ½ uni
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arm zucchini and green bean lad wit
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1 SERVE = ½ unit bread ¼ unit dai
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pumpkin and zucchini salad lackened
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gplant, mint and coriander salad 10
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1 SERVE = ½ unit bread 1½ units v
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vegetable salad alsa verde COOK 1 h
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Slow-roasted tomato soup SERVES 4 P
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earty vegetable soup 15 mins COOK 3
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Page 350:
1 SERVE = 2 units vegetables Corian
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SWEET THINGS
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1 SERVE = ½ unit bread ½ unit dai
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and rhubarb crumble with , oats and
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ve three rolls per person, dusted l
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BANANA AND HONEY: 1 SERVE = ¼ unit
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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
Page 374 and 375:
1 SERVE (1 SLICE) = 1 unit bread ¼
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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 419 and 420: 1 SERVE (40 G) = ½ unit vegetables
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 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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