B00CU1W244_EBOK

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1 SERVE = 1 unit protein 1 unit bread 1 unit dairy 1 unit vegetables ½ unit fats Soft-boiled eg soldiers and b SERVES 2 PREP 10 mins 4 small–medium (about 150 g) field mushrooms, stems removed and finely chopped, mushrooms left whole 1½ teaspoons light margarine ½ teaspoon thyme leaves or finely grated lemon zest 1 tablespoon balsamic vinegar 4 eggs, at room temperature 2 slices wholemeal bread 50 g tasty cheese, grated Tabasco sauce, to serve 1 2 3 4 5 A perfectly cooked egg sure your eggs are at ro start, and set a timer fo Preheat the oven to 180° baking paper. In a small bowl, combine the margarine and thyme mushrooms, cap-side do the margarine mixture, t season to taste. Bake for Meanwhile, shortly befor small saucepan of water water and cook for 4 min longer if you prefer a set Lightly toast the bread, th few drops of Tabasco. Pla and golden, then carefull Serve the eggs with soldi extra Tabasco if desired.
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 50 and 51: mon curd crepes with namon-spiced a
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
Page 102:
oad beans, lentils, roast vegetable
Page 106 and 107:
Indian-spiced cauliflower and chick
Page 108 and 109:
nwhile, for the salad, segment the
Page 111 and 112:
1 SERVE = 1 unit protein ¼ unit br
Page 113 and 114:
kebabs with spiced eggplant d tomat
Page 115 and 116:
Chilli, tofu and vegetable stir-fry
Page 117 and 118:
nger-steamed tofu with r-fried vege
Page 121 and 122:
1 SERVE = 1 unit protein ½ unit da
Page 123 and 124:
1 SERVE = 1 unit protein 2 units br
Page 125:
et vegetarian burgers 25 mins, plus
Page 128 and 129:
BEEF, LAMB & PORK
Page 130 and 131:
1 SERVE = 2 units protein 2 units v
Page 132:
grass and chilli barbecued pork tir
Page 136 and 137:
Chilli con carne with blackened cor
Page 138 and 139:
1 SERVE = 2 units protein 1½ units
Page 140:
tted spoon, remove the pork from th
Page 143 and 144:
ef, pickled carrot and ushroom stir
Page 146 and 147:
1 SERVE = 2 units protein ½ unit b
Page 148:
can-spiced lamb with and roast pump
Page 152 and 153:
Middle Eastern shepherd’s pie wit
Page 154 and 155:
alaysian beef curry with ckled cucu
Page 157 and 158:
Page 159:
e beef from the oven, cover with fo
Page 162 and 163:
prika pork chops with aised silverb
Page 164 and 165:
Page 166 and 167:
1 SERVE = 2 units protein ¼ unit d
Page 168:
lamb chops with d mustard cabbage C
Page 171 and 172:
mb and spinach curry th roast cauli
Page 174 and 175:
1 SERVE = 2 units protein ¼ unit f
Page 176:
pork meatballs sian slaw COOK 8 min
Page 179 and 180:
erve, spoon the puree into bowls an
Page 182 and 183:
CHICKE & FIS
Page 184 and 185:
HICKEN & FISH
Page 186 and 187:
ngy lemon chicken 15 mins COOK 25 m
Page 189 and 190:
1 SERVE = 2 units protein ½ unit d
Page 191:
e Thai green fish curry COOK 15 min
Page 194 and 195:
ai-style san choi bao 20 mins, plus
Page 197 and 198:
Page 199:
ied fish with ginger iso broth COOK
Page 202 and 203:
eek garlic and lemon soup th rice a
Page 204 and 205:
Page 206 and 207:
Page 208:
en tikka with turmericd green beans
Page 212 and 213:
Chicken and lemongrass curry SERVES
Page 214 and 215:
dian-spiced roast chicken with rm c
Page 217 and 218:
Page 219 and 220:
ubbed chicken with o and green oliv
Page 221 and 222:
Red chicken curry with baby corn SE
Page 223 and 224:
ellfish curry with tomato d lemongr
Page 226 and 227:
Tip: You can also cook this as poss
Page 228:
aked chicken with black , tomato an
Page 231 and 232:
icken baked in a bread crust th len
Page 234 and 235:
SLOW COOKE RECIPE
Page 236 and 237:
SLOW- OOKER ECIPES
Page 238 and 239:
mb shanks with braised rrots and ro
Page 241 and 242:
Page 243 and 244:
nt chicken with d radish salad 15 m
Page 245 and 246:
Garlic and sage chicken with squash
Page 247 and 248:
Garnish with some chopped flat-leaf
Page 250 and 251:
1 SERVE = 2 units protein ½ unit b
Page 252 and 253:
eef stew COOK 7 hours g winter favo
Page 254 and 255:
Oregano and lemon chicken with Gree
Page 256 and 257:
USING LEFTOVERS
Page 258 and 259:
Place the burekas on the 1 SERVE =
Page 260:
urekas on the prepared trays, seam-
Page 263 and 264:
ef pie 15 mins COOK 30 mins rybody
Page 265 and 266:
1 SERVE = 2 units protein 1 unit br
Page 268 and 269:
1 SERVE = 1 unit protein 1 unit bre
Page 270 and 271:
1 SERVE = 2 units protein 1 unit br
Page 272:
and sage chicken pie COOK 30 mins u
Page 276 and 277:
Fattoush salad with lamb SERVES 4 P
Page 278 and 279:
Page 281 and 282:
SANDWICHES
Page 283 and 284:
Page 285 and 286:
Page 287 and 288:
Page 289 and 290:
Page 291 and 292:
VEGETABLES, SALADS & SOUPS
Page 293 and 294:
1 SERVE = 2 units vegetables Braise
Page 295:
d Asian vegetables COOK 5 mins e of
Page 298 and 299:
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
Page 308 and 309:
1 SERVE = 2 units vegetables Parsni
Page 310 and 311:
1 SERVE = 2 units vegetables Braise
Page 312:
d red cabbage with and mustard COOK
Page 315 and 316:
mac-spiced broccoli and peas 10 min
Page 318 and 319:
1 SERVE = 2½ units vegetables 1 un
Page 320 and 321:
capsicum and tomato salad 15 mins,
Page 322 and 323:
Page 324 and 325:
1 SERVE = 2 units vegetables ½ uni
Page 327 and 328:
Page 329:
zucchini and green bean ith lemon a
Page 332 and 333:
on the tomato and rocket mixture on
Page 335 and 336:
1 SERVE = ¼ unit dairy 1¼ units v
Page 337:
ant, mint and coriander salad 10 mi
Page 340 and 341:
ast vegetable salad th salsa verde
Page 342 and 343:
Page 344 and 345:
Page 346:
y vegetable soup COOK 30 mins cue f
Page 349 and 350:
1 SERVE = 2 units vegetables Corian
Page 352 and 353:
SWEE THING
Page 354 and 355:
SWEET THINGS
Page 356 and 357:
ple and rhubarb crumble with ney, o
Page 359 and 360:
Serve three rolls per per 1 SERVE =
Page 361:
e rolls per person, dusted lightly
Page 364 and 365:
ango and passionfruit ozen yoghurt
Page 367 and 368:
1 SERVE = ½ unit bread ½ unit dai
Page 369:
pear and date strudel COOK 25 mins
Page 373 and 374:
Rice puddings with ginger and figs
Page 375 and 376:
nger and fig loaf PREP 15 mins COOK
Page 378 and 379:
1 SERVE = ¼ unit protein 1 unit da
Page 380 and 381:
oney and 2 tablespoons of the reser
Page 382 and 383:
Lemon and poppy-seed biscotti MAKES
Page 385 and 386:
Apple and with lemo 1 SERVE = ¼ un
Page 387 and 388:
Apple and watermelon jelly with lem
Page 389 and 390:
on mess with passionfruit d mango 1
Page 392 and 393:
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
Page 400 and 401:
BASICS
Page 402 and 403:
BASICS
Page 404 and 405:
mesco sauce ES 2 CUPS (540 G) PREP
Page 407 and 408:
1 SERVE (155 ML) = 3 units vegetabl
Page 409:
Variations TO MAKE BASIL AND OLIVE
Page 413 and 414:
1½ cups (375 ml) rice vinegar or w
Page 415 and 416:
1 SERVE (125 G) = 2 units vegetable
Page 418 and 419:
1 SERVE (100 G) = 1 unit vegetables
Page 420 and 421:
1 SERVE (40 G) = ½ unit vegetables
Page 422 and 423:
1 SERVE (20 G) = ¼ unit vegetables
Page 424 and 425:
1 SERVE (25 ML) = 1 unit fats Herb
Page 426 and 427:
1 SERVE (30 ML) = 1 unit fats Garli
Page 428 and 429:
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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