B00CU1W244_EBOK

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1 SERVE = 1 unit protein 1 unit bread 2 units vegetables 1 unit fats Tuna salad cups with paprika crisps SERVES 4 PREP 10 mins COOK 7 mins A quick and easy lunch to prepare ahead. Combine the salad and dressing but keep the paprika chips and lettuce cups separate until you’re ready to eat. 4 mountain breads cooking oil spray 2 ½ teaspoons sweet paprika 1 × 420 g tin corn kernels 2 spring onions, trimmed and finely sliced 2 tomatoes, chopped 1 carrot, coarsely grated 2 tablespoons chopped flat-leaf parsley or mint 1 long red chilli, seeded and finely sliced 4 tablespoons reduced-fat mayonnaise 2 tablespoons lime or lemon juice 8 iceberg lettuce leaves, soaked in cold water for 10 minutes 400 g tinned tuna in spring water, drained 1 2 Preheat the oven to 180°C. Lay the mountain breads on one or two baking trays and spray with cooking oil. Sprinkle over 2 teaspoons of the paprika and season with salt and pepper. Bake for 6–7 minutes until crisp. When cool enough to handle, break half into
For the guacamole, mash the avocado with the 1 SERVE = 1 unit protein 1½ units bread 1 unit vegetables 2¾ units fats Mexican burrito wraps with guacamole > SERVES 4 PREP 10 mins Wholemeal tortilla wraps are more flavoursome and earthy then the standard white variety. Make the guacamole as spicy as you like; just balance it out with an extra squeeze of lime. 8 hard-boiled eggs, peeled, chopped 1 × 125 g tin corn kernels, rinsed and drained 1 × 125 g tin red kidney beans, rinsed and drained 3 tablespoons reduced-fat mayonnaise 2 teaspoons ground cumin ½ teaspoon smoked paprika 4 wholemeal tortilla wraps 80 g rocket leaves or any salad leaves GUACAMOLE 120 g avocado juice of 1 lime 3–4 drops Tabasco sauce (optional) 1 small tomato, chopped ½ red (Spanish) onion, finely chopped 1 Combine the eggs, corn, kidney beans, mayonnaise and spices in a bowl. Season to taste with salt and pepper, mix well and set aside.
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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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stocking your kitchen on a budget I
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• 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
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 and 58: Israeli eggs with zucchini hummus S
Page 59 and 60: ked cheese and chive omelettes with
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
Page 109: , for the salad, segment the orange
Page 112 and 113: mb kebabs with spiced eggplant p an
Page 114 and 115: 1 SERVE = 1 unit protein 1¾ units
Page 116 and 117: 1 SERVE = 1 unit protein 2 units ve
Page 118: -steamed tofu with ied vegetables C
Page 122 and 123: Roast vegetable and tofu lasagne SE
Page 124 and 125: urmet vegetarian burgers 25 mins, p
Page 127 and 128: BEEF, LAMB & PORK
Page 129 and 130: BEEF, LAMB & PORK
Page 131 and 132: ce a large wok or frying pan over h
Page 135 and 136: 1 SERVE = 2 units protein 1 unit br
Page 137 and 138: Chilli con carne with blackened cor
Page 139 and 140: ng a slotted spoon, remove the pork
Page 142 and 143: 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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1 SERVE = 2 units protein 2 units v
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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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