B00CU1W244_EBOK

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cken curry with ked chicken with black olives, to and oregano 108 bbed chicken with tomato and n olive salad 104 mon chicken 88 t vegetarian burgers 56 piced cauliflower and chickpea with blackened onions 47 d caper pasta sauce 198 n carne with blackened corn and fu and vegetable ecued pork with stir-fried rass and chilli paste 60 aised with beans, tomato and chilli rry and chocolate frozen yoghurt nd cinnamon mini on and clove-spiced cherry on-spiced apples 18 nd coconut smoothie 12 er and vegetable soup 168 t, mint and coriander ed corn salsa 25 piced corn and bacon mini muffins n carne with blackened corn and crepes Lemon curd crepes with cinnamon-spiced apples 18 crumble Apple and rhubarb crumble with honey, oats and hazelnuts 172 cucumber Cucumber salad 28 Pickled cucumber 201 Radish and cucumber salad 129 Tomato cucumber salad 50 curries Chicken and lemongrass curry 101 Lamb and spinach curry with roast cauliflower 80 Malaysian beef curry with pickled cucumber 72 Red chicken curry with baby corn 105 Shellfish curry with tomato and lemongrass 106 Simple Thai green fish curry 90 curry pastes Malaysian curry paste 72 Red curry paste 205 Thai green curry paste 205 Tikka curry paste 98 Yellow (mild) curry paste 205 curry powder Madras curry powder 208 custard Cinnamon and clove-spiced cherry custards 192 D daily food allowance 2–3 Deluxe chicken sandwiches 137 dips Carrot dip 202 Roast beetroot dip 204 Spiced eggplant dip 202 dressings Creamy cumin dressing 156
E eggplant Eggplant, mint and coriander salad 162 Middle Eastern-spiced ratatouille 144 Spiced eggplant dip 202 eggs Israeli eggs with zucchini hummus 21 Soft-boiled eggs with cheesy soldiers and baked mushrooms 20 Spicy baked eggs with cucumber salad 28 Enchiladas with radish and cucumber salad 129 Eton mess with passionfruit and mango 188 F Fattoush salad with lamb 133 fennel Braised lamb shoulder with roast fennel 84 Fennel and orange salad 48, 124 Shaved cabbage, radish and fennel salad 156 figs Ginger and fig loaf 182 Rice puddings with ginger and figs 181 fish Pan-fried fish with ginger and miso broth 94 Simple Thai green fish curry 90 Steamed fish with fennel and orange salad 48 see also tuna Fragrant chicken with pickled radish salad 116 free list (anytime foods) 3 French dressing 206 G Garam masala 208 garlic Ginger-steamed tofu wi fried vegetables 52 Pan-fried fish with ginge and miso broth 94 Rice puddings with ging and figs 181 Gourmet vegetarian burger granita Lemon-lime granita 187 Greek garlic and lemon sou rice and chicken 96 Greek salad 121 Green salad 155 Guacamole 42 Spicy guacamole 22 H Ham and cheese wraps with mustard and pickles 39 Harissa 205 Hearty vegetable soup 166 herbs 8–9 Baked cheese and chive spicy guacamole 22 Herb dressing 206 Salsa verde 207 see also specific herbs honey Banana and honey froze Braised red cabbage wit mustard 150 Honey-roasted carrots w caraway 146 Paprika and honey dress hummus Zucchini hummus 204 I Indian-spiced cauliflower an chickpea salad with blacke onions 47 Indian-spiced chicken wraps Indian-spiced roast chicken with warm carrot and radi salad 102 Israeli eggs with zucchini
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 436 and 437: Beef, pickled carrot and mushroom s
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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