B00CU1W244_EBOK

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Garlic and sage chicken pie 130 Garlic and sage chicken with squash and feta salad 117 Salad cream 207 Asian slaw 82, 134 Asian-style tuna salad 36 Avocado salad 63 Beetroot, carrot and radish salad 156 Cucumber salad 28 Eggplant, mint and coriander salad 162 Enchiladas with radish and cucumber salad Fattoush salad with lamb 133 Fennel and orange salad 48, 124 Greek salad 121 Green salad 155 Indian-spiced cauliflower and chickpea salad with blackened onions 47 Lentil salad 110 Oregano and lemon chicken caesar salad 127 Oregano and lemon chicken with Greek salad 121 Pickled radish salad 116 Radish and cucumber salad 129 Roast capsicum and tomato salad 154 Roast cauliflower and lentil salad with chargrilled zucchini 44 Roast pumpkin and zucchini salad with blackened corn 160 Roast vegetable salad with salsa verde 164 Shaved cabbage, radish and fennel salad Spiced pork and vermicelli salad 134 Squash and feta salad 117 Tomato cucumber salad 50 Tomato and green olive salad 104 Tomato and onion salad 155 Tuna salad cups with paprika crisps 42 Salsa verde 207 sample weekly meal plan 4–5 sandwiches Deluxe chicken sandwiches 137 Roast beef on sourdough with chargrilled vegetables 39 Roast beef sandwiches with beetroot and pickled radish 138 Shredded pork and pickled carrot sandwiches 139 Vietnamese chicken sandwiches 36 sauces Anchovy and parsley pasta sauce 198 Basil and olive pasta sauce 198 Chilli and caper pasta sauce 198 Pizza sauce 198 Romesco sauce 196 Slow-roasted tomato sauce 198 Sauteed mustard cabbage 78 seafood Shellfish curry with tomato and lemongrass 106 Shaved cabbage, radish and fennel salad 156 Shellfish curry with tomato and lemongrass 106 Shredded pork and pickled carrot sandwiches 139 silverbeet Braised silverbeet 76 Simple Thai green fish curry 90 Slow-baked chicken with black olives, tomato and oregano 108 Slow-roasted tomato sauce 198 Slow-roasted tomato soup 165 smoothies Mango and coconut smoothie 12 Mixed berry smoothie 12 Rockmelon and banana smoothie 12 Soft-boiled eggs with cheesy soldiers and baked mushrooms 20 soups and broths Asian-scented vegetable broth 168
Dukkah 208 Garam masala 208 Harissa 205 Indian-spiced cauliflower and chickpea salad with blackened onions 47 Indian-spiced chicken wraps 139 Indian-spiced roast chicken with warm carrot and radish salad 102 Moroccan-spiced lamb with lentils and roast pumpkin 68 Spice-rubbed chicken with tomato and green olive salad 104 Spiced eggplant dip 202 Spiced lamb chops with sauteed mustard cabbage 78 Spiced pear and date strudel 178 Spiced pork and vermicelli salad 134 Spiced pork meatballs with Asian slaw 82 Spiced ricotta fruit toast 16 Spicy baked eggs with cucumber salad 28 Spicy guacamole 22 spinach Lamb and spinach curry with roast cauliflower 80 Spring rolls with Asian slaw 134 Squash and feta salad 117 Steamed fish with fennel and orange salad 48 stir-fries Beef, pickled carrot and mushroom stir-fry 66 Chilli, tofu and vegetable stir-fry 51 Ginger-steamed tofu with stirfried vegetables 52 Lemongrass and chilli barbecued pork with stir-fried vegetables 60 stock Chicken stock 209 Vegetable stock 209 stocking your kitchen 6 sumac Sumac dressing 133 Sumac-spiced broccoli and peas 152 Warm zucchini and green bean salad with lemon and sumac 158 T Thai green curry paste 205 Thai-style san choi bao 92 thyme 9 Tikka curry paste 98 tofu Chilli, tofu and vegetable stir-fry 51 Ginger-steamed tofu with stirfried vegetables 52 Roast vegetable and tofu lasagne 55 tomatoes Anchovy and parsley pasta sauce 198 Basil and olive pasta sauce 198 Braised green beans with tomato and oregano 146 Chicken baked in a parcel with mush and cherry tomatoes 97 Chilli and caper pasta sauce 198 Pizza sauce 198 Pork braised with beans, tomato and 118 Roast capsicum and tomato salad 154 Shellfish curry with tomato and lemongrass 106 Slow-baked chicken with black olives, tomato and oregano 108 Slow-roasted tomato sauce 198 Slow-roasted tomato soup 165 Tomato cucumber salad 50 Tomato and green olive salad 104 Tomato and onion salad 155 tuna Asian-style tuna salad 36 Tuna burgers with blackened corn salsa 25 Tuna salad cups with paprika crisps 4 V vegetables
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
Page 28:
• 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
Page 118:
-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
Page 144:
ickled carrot and oom stir-fry COOK
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oroccan-spiced lamb with tils and r
Page 151 and 152:
1 SERVE = 2 units protein ¾ unit f
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Page 155:
sian beef curry with d cucumber COO
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ove the beef from the oven, cover w
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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
Page 172:
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:
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Page 286 and 287:
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Page 290 and 291:
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
Page 316:
c-spiced broccoli and peas COOK 10
Page 319 and 320:
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
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
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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
Page 376:
and fig loaf 15 mins COOK 50 mins l
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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 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 446: curry paste 205 an choi bao 92 fu a
Page 449: ACKNOWLEDGEMENTS The CSIRO acknowle
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