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1 SERVE = 1 unit protein 1 unit bread 1 unit dairy 1 unit vegetables 1 unit fats Baked cheese a spicy guacamo SERVES 2 PREP 15 mins 4 eggs, separated 2 tablespoons chopped chives 50 g cheddar, finely grated cooking oil spray 2 slices wholemeal sourdough bread, toasted SPICY GUACAMOLE ½ avocado, seeded and sliced 1 tablespoon lemon or lime juice 4–5 drops Tabasco sauce 2 tablespoons finely chopped red (Spanish) onion 1 2 3 4 Whipping the egg whit light, fluffy and a pleas Preheat the oven to 200° For the spicy guacamole or lime juice and a few dr Add the chopped onion an In a small bowl, mix the e combined, then season w egg whites with a pinch o the egg yolk mixture and careful not to overmix. Heat a small ovenproof f with cooking oil. When ho pan and tilt the pan to sp shaking the pan occasion Run a spatula around edg Transfer the pan to the o is cooked through. Gently cover to keep warm, then to make the second ome and toast alongside.
ked cheese and chive omelettes with icy guacamole 15 mins COOK 15 mins ipping the egg whites separately makes these oven-baked omelettes t, fluffy and a pleasure to eat. heat the oven to 200°C. the spicy guacamole, mash the avocado with the lemon ime juice and a few drops of Tabasco until smooth. the chopped onion and season to taste, then set aside. small bowl, mix the egg yolks and chives with a fork until bined, then season with pepper. In another bowl, whisk the whites with a pinch of salt until soft peaks form. Gently fold egg yolk mixture and grated cheese into the whites, being eful not to overmix. t a small ovenproof frying pan over medium heat and spray cooking oil. When hot, pour half the mixture into the frying and tilt the pan to spread evenly. Cook for 2–3 minutes, king the pan occasionally, until the underside is golden. a spatula around edge of the omelette and fold over one half. nsfer the pan to the oven for 3–4 minutes until the omelette ooked through. Gently slide it onto a chopping board and er to keep warm, then repeat with the remaining mixture ake the second omelette. Serve with spicy guacamole toast alongside.
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 53 and 54: 1 SERVE = 1 unit protein 1 unit bre
Page 55 and 56: oiled eggs with cheesy rs and baked
Page 57: Israeli eggs with zucchini hummus S
Page 63 and 64: 1 SERVE = 1 unit protein ¾ unit br
Page 65 and 66: 5 To serve, divide the spina 1 SERV
Page 67: ivide the spinach leaves among four
Page 70 and 71: ce two ramekins on each plate, spoo
Page 75 and 76: cm frying pan over high heat and sp
Page 77 and 78: Cajun-spiced corn and bacon mini mu
Page 79 and 80: editerranean mini muffins 15 mins C
Page 83 and 84: LUNCH
Page 85 and 86: 1 SERVE = 1 unit protein 2 units br
Page 93 and 94: eamy chicken and mushroom up with r
Page 98: For the guacamole, mash the avocado
Page 101 and 102: ce the broad beans, lentils, roast
Page 107 and 108: 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
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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
Page 161 and 162:
Page 163 and 164:
a pork chops with d silverbeet 15 m
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Braised beef, rosemary and mushroom
Page 167 and 168:
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
Page 180:
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
Page 190 and 191:
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
Page 203 and 204:
garlic and lemon soup ice and chick
Page 205 and 206:
Chicken baked in a parcel with mush
Page 207 and 208:
icken tikka with turmericaised gree
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Tip: You can add an them into simil
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Page 215:
-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
Page 235 and 236:
SLOW- COOKER RECIPES
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1 SERVE = 1 unit protein 2 units ve
Page 239:
shanks with braised s and roast par
Page 242 and 243:
agrant chicken with ckled radish sa
Page 244 and 245:
1 SERVE = 2 units protein ½ unit b
Page 246 and 247:
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
Page 266:
Oregano and lemon chicken caesar sa
Page 269 and 270:
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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1 SERVE = 1 unit protein 1 unit bre
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1 SERVE = 1 unit protein 2 units br
Page 284 and 285:
Page 286 and 287:
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1 SERVE = 1 unit protein 2 units br
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
Page 299:
e Eastern-spiced ratatouille COOK 1
Page 302 and 303:
1 SERVE = 2 units vegetables Honey-
Page 305 and 306:
1 SERVE = 1¼ units vegetables Garl
Page 307 and 308:
1 SERVE = 1½ units vegetables Carr
Page 309 and 310:
1 SERVE = ½ unit bread 1 unit vege
Page 311 and 312:
aised red cabbage with ney and must
Page 314 and 315:
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
Page 321 and 322:
1 SERVE = 2 units vegetables 1 unit
Page 323 and 324:
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1 SERVE = 2 units vegetables ½ uni
Page 328 and 329:
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
Page 341 and 342:
vegetable salad alsa verde COOK 1 h
Page 343 and 344:
Slow-roasted tomato soup SERVES 4 P
Page 345 and 346:
earty vegetable soup 15 mins COOK 3
Page 348 and 349:
Page 350:
1 SERVE = 2 units vegetables Corian
Page 353 and 354:
SWEET THINGS
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1 SERVE = ½ unit bread ½ unit dai
Page 357:
and rhubarb crumble with , oats and
Page 360 and 361:
ve three rolls per person, dusted l
Page 363 and 364:
BANANA AND HONEY: 1 SERVE = ¼ unit
Page 365:
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
Page 374 and 375:
1 SERVE (1 SLICE) = 1 unit bread ¼
Page 376:
and fig loaf 15 mins COOK 50 mins l
Page 379 and 380:
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
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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
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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
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1½ cups (375 ml) rice vinegar or w
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1 SERVE (65 G) = ½ unit vegetables
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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
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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
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Ginger-steamed tofu with stirfried
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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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