B00CU1W244_EBOK

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Lemon curd cr cinnamon-spi 1 SERVE = ½ unit protein 1¼ units bread ¼ unit dairy 1 unit fruit SERVES 4 PREP 15 mins, plus stan plus cooling time ¾ cup (110 g) plain flour 1¼ cups (310 ml) reduced-fat milk 2 eggs cooking oil spray CINNAMON-SPICED APPLES 4 large granny smith apples, peeled, cored and sliced 3 teaspoons powdered sweetener ½ teaspoon ground cinnamon LEMON CURD ⅔ cup (160 ml) lemon juice 3 tablespoons caster sugar 1 egg, beaten 2 teaspoons finely grated lemon zest 1 2 3 4 A sweet treat for breakf The cinnamon-spiced a be enjoyed in many diff in advance and store th Sift the flour into a bowl w together until combined, to stand at room temper Preheat the oven to its lo stick frying pan over med oil. Spoon 2 tablespoons to cover the base. Cook f lightly golden, then flip th minute before transferrin with the remaining batter For the cinnamon-spiced add the apples, sweetene reduce the heat to low an until the apples are tende Remove from the heat an For the lemon curd, plac
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
Page 11 and 12: 1 introduction 2 the CSIRO total we
Page 14 and 15: introduction These days, watching w
Page 16 and 17: the CSIRO total wellbeing diet basi
Page 18 and 19: HIGH-FIBRE CEREAL 1 unit a day 1 un
Page 20 and 21: THE FREE LIST: ANYTIME FOODS The ve
Page 22 and 23: (pg 12) ½ unit cereal 1 unit dairy
Page 24 and 25: THURSDAY Pear, strawberry and kiwif
Page 26 and 27: stocking your kitchen on a budget I
Page 28: • reduced-fat cream cheese • re
Page 31 and 32: Mint A pot of mint on the windowsil
Page 33 and 34: Sage Sage is a hardy herb that is a
Page 35 and 36: BREAKF BRUNC & SNAC
Page 37 and 38: 1 SERVE = ½ unit bread 1 unit dair
Page 39: fast smoothies e breakfast in itsel
Page 42 and 43: ar, strawberry and kiwifruit rcher
Page 45 and 46: 1 SERVE (1 SLICE) = 2 units bread
Page 47: 1 SERVE = 1 unit bread ½ unit dair
Page 51: curd crepes with on-spiced apples 1
Page 54 and 55: ft-boiled eggs with cheesy ldiers a
Page 56 and 57: 1 SERVE = 1 unit protein 1 unit bre
Page 60: cheese and chive omelettes with uac
Page 64 and 65: Tuna burgers with blackened corn sa
Page 66 and 67: erve, divide the spinach leaves amo
Page 71: amekins on each plate, spoon over t
Page 74 and 75: ce a 22 cm frying pan over high hea
Page 76 and 77: 1 SERVE (2 MINI MUFFINS) = ½ unit
Page 78 and 79: 1 SERVE (2 MINI MUFFINS) = ¼ unit
Page 80: erranean mini muffins COOK 25 mins,
Page 86: 1 SERVE = 1 unit protein 2 units br
Page 92 and 93: 1 SERVE = 1 unit protein ½ unit br
Page 94: y chicken and mushroom ith rocket p
Page 97 and 98: For the guacamole, mash the avocado
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1 SERVE = 1 unit protein 1 unit bre
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oad beans, lentils, roast vegetable
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Indian-spiced cauliflower and chick
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nwhile, for the salad, segment the
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1 SERVE = 1 unit protein ¼ unit br
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kebabs with spiced eggplant d tomat
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Chilli, tofu and vegetable stir-fry
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nger-steamed tofu with r-fried vege
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1 SERVE = 1 unit protein ½ unit da
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1 SERVE = 1 unit protein 2 units br
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et vegetarian burgers 25 mins, plus
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BEEF, LAMB & PORK
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1 SERVE = 2 units protein 2 units v
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grass and chilli barbecued pork tir
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Chilli con carne with blackened cor
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1 SERVE = 2 units protein 1½ units
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tted spoon, remove the pork from th
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ef, pickled carrot and ushroom stir
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1 SERVE = 2 units protein ½ unit b
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can-spiced lamb with and roast pump
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Middle Eastern shepherd’s pie wit
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alaysian beef curry with ckled cucu
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e beef from the oven, cover with fo
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prika pork chops with aised silverb
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1 SERVE = 2 units protein ¼ unit d
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lamb chops with d mustard cabbage C
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mb and spinach curry th roast cauli
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1 SERVE = 2 units protein ¼ unit f
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pork meatballs sian slaw COOK 8 min
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erve, spoon the puree into bowls an
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CHICKE & FIS
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HICKEN & FISH
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ngy lemon chicken 15 mins COOK 25 m
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1 SERVE = 2 units protein ½ unit d
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e Thai green fish curry COOK 15 min
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ai-style san choi bao 20 mins, plus
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ied fish with ginger iso broth COOK
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eek garlic and lemon soup th rice a
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en tikka with turmericd green beans
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Chicken and lemongrass curry SERVES
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dian-spiced roast chicken with rm c
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ubbed chicken with o and green oliv
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Red chicken curry with baby corn SE
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ellfish curry with tomato d lemongr
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Tip: You can also cook this as poss
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aked chicken with black , tomato an
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icken baked in a bread crust th len
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SLOW COOKE RECIPE
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SLOW- OOKER ECIPES
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mb shanks with braised rrots and ro
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nt chicken with d radish salad 15 m
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Garlic and sage chicken with squash
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Garnish with some chopped flat-leaf
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1 SERVE = 2 units protein ½ unit b
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eef stew COOK 7 hours g winter favo
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Oregano and lemon chicken with Gree
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USING LEFTOVERS
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Place the burekas on the 1 SERVE =
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urekas on the prepared trays, seam-
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ef pie 15 mins COOK 30 mins rybody
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1 SERVE = 2 units protein 1 unit br
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1 SERVE = 2 units protein 1 unit br
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and sage chicken pie COOK 30 mins u
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Fattoush salad with lamb SERVES 4 P
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Page 281 and 282:
SANDWICHES
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Page 287 and 288:
Page 289 and 290:
Page 291 and 292:
VEGETABLES, SALADS & SOUPS
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1 SERVE = 2 units vegetables Braise
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d Asian vegetables COOK 5 mins e of
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iddle Eastern-spiced ratatouille 15
Page 301 and 302:
1 SERVE = 2 units vegetables 1 unit
Page 303:
1 SERVE = 2 units vegetables Honey-
Page 306 and 307:
1 SERVE = 1½ units vegetables Carr
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1 SERVE = 2 units vegetables Parsni
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1 SERVE = 2 units vegetables Braise
Page 312:
d red cabbage with and mustard COOK
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mac-spiced broccoli and peas 10 min
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1 SERVE = 2½ units vegetables 1 un
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capsicum and tomato salad 15 mins,
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Page 324 and 325:
1 SERVE = 2 units vegetables ½ uni
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zucchini and green bean ith lemon a
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on the tomato and rocket mixture on
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1 SERVE = ¼ unit dairy 1¼ units v
Page 337:
ant, mint and coriander salad 10 mi
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ast vegetable salad th salsa verde
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Page 344 and 345:
Page 346:
y vegetable soup COOK 30 mins cue f
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1 SERVE = 2 units vegetables Corian
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SWEE THING
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SWEET THINGS
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ple and rhubarb crumble with ney, o
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Serve three rolls per per 1 SERVE =
Page 361:
e rolls per person, dusted lightly
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ango and passionfruit ozen yoghurt
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1 SERVE = ½ unit bread ½ unit dai
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pear and date strudel COOK 25 mins
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Rice puddings with ginger and figs
Page 375 and 376:
nger and fig loaf PREP 15 mins COOK
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1 SERVE = ¼ unit protein 1 unit da
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oney and 2 tablespoons of the reser
Page 382 and 383:
Lemon and poppy-seed biscotti MAKES
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Apple and with lemo 1 SERVE = ¼ un
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Apple and watermelon jelly with lem
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on mess with passionfruit d mango 1
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1 SERVE (1 MUFFIN) = ½ unit bread
Page 394:
and cinnamon mini muffins COOK 17 m
Page 397 and 398:
nnamon and clove-spiced erry custar
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BASICS
Page 402 and 403:
BASICS
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mesco sauce ES 2 CUPS (540 G) PREP
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1 SERVE (155 ML) = 3 units vegetabl
Page 409:
Variations TO MAKE BASIL AND OLIVE
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1½ cups (375 ml) rice vinegar or w
Page 415 and 416:
1 SERVE (125 G) = 2 units vegetable
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1 SERVE (100 G) = 1 unit vegetables
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1 SERVE (40 G) = ½ unit vegetables
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1 SERVE (20 G) = ¼ unit vegetables
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1 SERVE (25 ML) = 1 unit fats Herb
Page 426 and 427:
1 SERVE (30 ML) = 1 unit fats Garli
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1 SERVE (1 TABLESPOON) = 1 unit fat
Page 430 and 431:
Madras curry powder MAKES 5 ¼ TABL
Page 432 and 433:
Chicken stock MAKES ABOUT 2 LITRES
Page 435 and 436:
index A Anchovy and parsley pasta s
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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