B00CU1W244_EBOK

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1 SERVE (2 MINI MUFFINS) = ½ unit bread ¼ unit dairy ¼ unit vegetables ½ unit fats Cajun-spi mini muff MAKES 20 cooking oil spray 1 tablespoon olive oil 50 g lean rindless bacon, finely chopped ½ red capsicum (pepper), trimmed, seeded and finely chopped 4 tablespoons wholemeal self-raising flour 4 tablespoons self-raising flour 2 teaspoons Cajun Spice Mix (see page 208) 4 tablespoons reduced-fat buttermilk or reduced-fat milk 65 g reduced-fat feta, crumbled 1 egg, beaten 1 × 125 g tin corn kernels, drained 2 tablespoons finely chopped chives 1 2 3 4 5 Sweet, slightly sa these mini muffi an indulgence or allowance (two m Serve warm or at Preheat the oven mini-muffin pan w Place a frying pan and cook for 4 min 2–3 minutes until a large bowl and l Sift the flours into and a pinch of sal Stir the buttermil onion mixture. Ma then add the wet i the batter into the Bake the muffins cool in the pan for a wire rack. Serve
Cajun-spiced corn and bacon mini muffins (pictured overleaf) MAKES 20 PREP 10 mins COOK 25 mins, plus cooling time Sweet, slightly salty and studded with corn kernels, these mini muffins are a definite winner. Enjoy one as an indulgence or have two as a snack as part of your daily allowance (two mini muffins provide less than 450 kJ). Serve warm or at room temperature. Preheat the oven to 200°C. Spray 20 holes of a 24-hole mini-muffin pan with cooking oil. Place a frying pan over medium heat, add the olive oil and bacon and cook for 4 minutes. Add the capsicum and cook for a further 2–3 minutes until it begins to soften. Transfer the mixture to a large bowl and leave to cool for 5 minutes. Sift the flours into a medium-sized bowl, then add the spice and a pinch of salt and pepper and combine. Stir the buttermilk or milk, feta, egg, corn and chives into the onion mixture. Make a well in the centre of the dry ingredients, then add the wet ingredients and mix until just combined. Spoon the batter into the muffin holes, filling each to two-thirds full. Bake the muffins for 15–17 minutes until lightly browned, then leave to cool in the pan for 5 minutes before turning out onto a wire rack. Serve the muffins warm or at room temperature.
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the CSIRO total wellbeing diet reci
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the CSIRO total wellbeing diet reci
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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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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
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Page 39: fast smoothies e breakfast in itsel
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Page 55 and 56: oiled eggs with cheesy rs and baked
Page 57 and 58: Israeli eggs with zucchini hummus S
Page 59 and 60: ked cheese and chive omelettes with
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Page 65 and 66: 5 To serve, divide the spina 1 SERV
Page 67: ivide the spinach leaves among four
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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
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Page 109: , for the salad, segment the orange
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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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1 SERVE = 1 unit protein 1 unit bre
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1 SERVE = 1 unit protein 2 units br
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1 SERVE = 1 unit protein 2 units br
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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
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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,
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ple and cinnamon mini muffins 10 mi
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1 SERVE = ¼ unit protein ½ unit d
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mon and clove-spiced custards COOK
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BASICS
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1 SERVE (80 G) = ¼ unit bread 1 un
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sco sauce PREP 20 mins, plus standi
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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
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1 SERVE (40 G) = ½ unit vegetables
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1 SERVE = ¼ unit vegetables Thai g
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1 SERVE (20 ML) = 1 unit fats Frenc
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1 SERVE (25 ML) = 1 unit fats Herb
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1 SERVE (35 ML) = ¾ unit fats Sala
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1 Madras curry powder MAKES 5 ¼ TA
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1 Vegetable stock MAKES ABOUT 2 LIT
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Chicken stock MAKES ABOUT 2 LITRES
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Beef, pickled carrot and mushroom s
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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
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Garlic and sage chicken pie 130 Gar
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curry paste 205 an choi bao 92 fu a
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ACKNOWLEDGEMENTS The CSIRO acknowle
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