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Beef, pickled carrot and mushroom stir-fry 66 Beef pie 126 Braised beef, rosemary and mushroom casserole 77 Chilli con carne with blackened corn and avocado salad 63 Malaysian beef curry with pickled cucumber 72 Rich beef stew 120 Roast beef on sourdough with chargrilled vegetables 39 Roast beef sandwiches with beetroot and pickled radish 138 Roast beef with beetroot, onions and chimichurri salsa 74 Beetroot, carrot and radish salad 156 Beetroot, onions and chimichurri salsa 74 Roast beef sandwiches with beetroot and pickled radish 138 Roast beetroot dip 204 Berry salsa 174 Mixed berry frozen yoghurt pops 176 Mixed berry smoothie 12 Pear, strawberry and kiwifruit bircher muesli 14 Raspberry and chocolate frozen yoghurt pops 176 Lemon and poppy-seed biscotti 185 Blackened corn salsa 25 Braised silverbeet 76 Pork braised with beans, tomato and chilli 118 Turmeric-braised green beans 98 bread Breakfast banana bread 16 Chicken baked in a bread crust with lentil salad 110 Ginger and fig loaf 182 Spiced ricotta fruit toast 16 see also sandwiches; wraps Breakfast banana bread 16 Breakfast smoothies 12 broccoli Sumac-spiced broccoli and peas 152 broths see soups and broths burgers Gourmet vegetarian burgers 56 Tuna burgers with blackened corn salsa 25 C cabbage Braised red cabbage with honey and mustard 150 Sauteed mustard cabbage 78 Shaved cabbage, radish and fennel salad 156 Cajun spice mix 208 Cajun-spiced corn and bacon mini muffins 31 Cajun-spiced pork with braised red cabbage 64 capsicums Harissa 205 Roast capsicum and tomato salad 154
Lamb shanks with braised carrots and roast parsnips 114 Pickled carrot 201 Warm carrot and radish salad 102 cauliflower Indian-spiced cauliflower and chickpea salad with blackened onions 47 Lamb and spinach curry with roast cauliflower 80 Parsnip and cauliflower puree 149 Roast cauliflower and lentil salad with chargrilled zucchini 44 cheese Baked cheese and chive omelettes with spicy guacamole 22 Caramelised onion and zucchini omelette with feta 30 Ham and cheese wraps with wholegrain mustard and pickles 39 Squash and feta salad 117 see also ricotta cherries Cinnamon and clove-spiced cherry custards 192 chicken Chicken and lemongrass curry 101 Chicken baked in a bread crust with lentil salad 110 Chicken baked in a parcel with mushrooms and cherry tomatoes 97 Chicken stock 209 Chicken tikka with turmeric-braised green beans 98 Chicken tikka wraps 137 Creamy chicken and mushroom soup with rocket pesto 40 Deluxe chicken sandwiches 137 Fragrant chicken with pickled radish salad 116 Garlic and sage chicken pie 130 Garlic and sage chicken with squash and feta salad 117 Greek garlic and lemon soup with rice and chicken 96 Indian-spiced chicken wraps 139 Red chicken curry with baby corn 105 Slow-baked chicken with black olives tomato and oregano 108 Spice-rubbed chicken with tomato an green olive salad 104 Vietnamese chicken sandwiches 36 Zingy lemon chicken 88 chickpeas Gourmet vegetarian burgers 56 Indian-spiced cauliflower and chickpe salad with blackened onions 47 chilli Chilli and caper pasta sauce 198 Chilli con carne with blackened corn avocado salad 63 Chilli, tofu and vegetable stir-fry 51 Harissa 205 Lemongrass and chilli barbecued pork with stir-fried vegetables 60 Lemongrass and chilli paste 60 Pork braised with beans, tomato and 118 Chimichurri salsa 74 chocolate Raspberry and chocolate frozen yogh pops 176 cinnamon Apple and cinnamon mini muffins 190 Cinnamon and clove-spiced cherry custards 192 Cinnamon-spiced apples 18 coconut Mango and coconut smoothie 12 condiments 6 coriander 9 Coriander and vegetable soup 168 Eggplant, mint and coriander salad 162 corn Blackened corn salsa 25 Cajun-spiced corn and bacon mini mu 31 Chilli con carne with blackened corn
Page 3 and 4:
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
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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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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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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
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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
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 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
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