B00CU1W244_EBOK

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mustard cabbage 78 ork and vermicelli d olive pasta sauce 198 ked chicken with black olives, to and oregano 108 and green olive salad 104 heese and chive omelettes with guacamole 22 lised onion and zucchini omelette t, onions and chimichurri salsa 74 lised onion and zucchini omelette piced cauliflower and chickpea with blackened onions 47 and onion salad 155 and orange salad 48, 124 green beans with tomato and and lemon chicken and lemon chicken with Greek ked chicken with olives, tomato and sh with ginger and honey dressing 206 passionfruit Eton mess with passionfruit and mango 188 Mango and passionfruit frozen yoghurt pops 176 pastries Lamb burekas with fennel and orange salad 124 Ricotta and sultana filo rolls with berry salsa 174 Spiced pear and date strudel 178 see also pies pears Pear, strawberry and kiwifruit bircher muesli 14 Spiced pear and date strudel 178 peas Garlic and mint pea puree 148 Sumac-spiced broccoli and peas 152 pesto Rocket pesto 40 Pickled carrot 201 Pickled cucumber 201 Pickled radish 201 Pickled radish salad 116 Pickled zucchini 201 pies Beef pie 126 Garlic and sage chicken pie 130 Pizza sauce 198 pork Cajun-spiced pork with braised red cabbage 64 Lemongrass and chilli barbecued pork with stirfried vegetables 60 Paprika pork chops with braised silverbeet 76 Pork braised with beans, tomato and chilli 118 Shredded pork and pickled carrot sandwiches 139 Spiced pork and vermicelli salad 134 Spiced pork meatballs with Asian slaw 82 Thai-style san choi bao 92
R Roast pumpkin and zucchini salad with blackened corn 160 radishes Beetroot, carrot and radish salad 156 Pickled radish 201 Pickled radish salad 116 Radish and cucumber salad 129 Shaved cabbage, radish and fennel salad 156 Warm carrot and radish salad 102 Raspberry and chocolate frozen yoghurt pops 176 ratatouille Middle Eastern-spiced ratatouille 144 Red chicken curry with baby corn 105 Red curry paste 205 rhubarb Apple and rhubarb crumble with honey, oats and hazelnuts 172 rice Greek garlic and lemon soup with rice and chicken 96 Rice puddings with ginger and figs 181 Rich beef stew 120 ricotta Baked ricotta with roast capsicum and tomato salad 26 Baked spiced ricotta with apricots 184 Ricotta and sultana filo rolls with berry salsa 174 Spiced ricotta fruit toast 16 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 Roast beetroot dip 204 Roast capsicum and tomato salad 154 S sage 8–9 Garlic and sage chicken Garlic and sage chicken feta salad 117 Salad cream 207 salads Asian slaw 82, 134 Asian-style tuna salad 3 Avocado salad 63 Beetroot, carrot and rad salad 156 Cucumber salad 28 Eggplant, mint and coria salad 162 Enchiladas with radish a 129 Fattoush salad with lam Fennel and orange salad Greek salad 121 Green salad 155 Indian-spiced cauliflowe salad with blackened Lentil salad 110 Oregano and lemon chic caesar salad 127 Oregano and lemon chic salad 121 Pickled radish salad 116 Radish and cucumber sa Roast capsicum and tom salad 154 Roast cauliflower and le chargrilled zucchini 4 Roast pumpkin and zucc blackened corn 160 Roast vegetable salad w Shaved cabbage, radish 156 Spiced pork and vermice salad 134 Squash and feta salad 1 Tomato cucumber salad Tomato and green olive Tomato and onion salad Tuna salad cups with pa
Page 3 and 4:
the CSIRO total wellbeing diet reci
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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
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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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Page 282 and 283:
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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
Page 368 and 369:
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
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Apple and watermelon jelly with lem
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1 SERVE = ½ unit dairy ½ unit fru
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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 438 and 439: cken curry with ked chicken with bl
Page 440 and 441: Ginger-steamed tofu with stirfried
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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