Thai-spiced chicken with cucumber and pineapple salad

Reference The CSIRO total well being diet fast and fresh recipes. Pg. 100.
PREP 40 minutes + marinating time COOK 35 minutes SERVES 4

Ingredients
1 1/2 teaspoons ground turmeric
2 stalks lemongrass, trimmed and finely chopped
3 cloves garlic crushed
2 tablespoons fish sauce
2 small red chilies, or to taste, coarsely chopped
175 ml reduced-fat coconut-flavored evaporated milk
1 kg skinless chicken pieces, trimmed of fat
vegetable oil spray

Cucumber and pineapple salad
1/2 large cucumber, thinly sliced
300 gr pineapple, peeled, cored and thinly sliced
Large handful coriander sprigs, leaves picked (optional)
2 1/2 tablespoons lime juice

Tomato jam
4 ripe tomatoes (about 500 gr) coarsely chopped
1/2 red capsicum (pepper), trimmed, seeded and coarsely, chopped
1 red chili, or to taste, finely chopped
2 tablespoons fish sauce
1 tablespoon caster sugar or powdered sweetener

Directions

1. Combine the turmeric, lemongrass, garlic, fish sauce and chilli in a food processor and process to a coarse paste. Add the evaporated milk and process to combine well.  Transfer the mixture to a bowl, add the chicken pieces and toss to coat. Cover with plastic wrap and refrigerate for 4 hours, or overnight if you have time.
2. Preheat the oven to 180c  and spray a large baking dish with vegetable oil. Drain the chicken pieces, then place them in the dish in a single layer. Roast for 35-40 minutes or until cooked through and golden.
3. Meanwhile for the tomato jam, combine the tomatoes and capsicum, in a food processor and process until smooth. Place in a small saucepan  with the remaining ingredients and bring to a simmering point. Cook over low-medium heat for 25 minutes or until reduced and very thick, then set aside until needed.
4. Place the cucumber, pineapple, coriander and lime juice in a bowl and toss to combine well.
5. Serve the chicken pieces with the salad and a spoonful of tomato jam.

Tuna, artichoke and white-bean omeletts

Reference The CSIRO total well being diet fast and fresh recipes, Pg. 12
PREP 10 minutes COOK 10 minutes Serves 4

Ingredients
8 eggs
olive oil spray
12 tinned artichoke hearts, drained and quartered
1 x 425 gr tin tuna in spring water, drained and coarsely flaked
2 spring onions, trimmed and finely sliced (optional)
1 1/3 cups (265 gr) tinned cannellini beans, drained
large handful of watercress springs
1 1/2 tablespoons balsamic vinegar

Directions

1. Place the eggs, and 2 1/2 tablespoons of cold water  in a large bowl, then whisk to combine well and season with salt and pepper.
2. Heat a small non-stick frying pan over a medium heat, once hot, spray with olive oil.  Add a quarter of the egg mixture, swirling to coat the pan, then cook for 2-3 minutes or until the omelette is just set, pushing the edges toward the middle of the pan as they cook. Invert the omelette onto a plate, then slip it into the pan to cook the other side for about 30 second. Remove the omelette to a warm plate while you cook the remaining mixture. you will have enough for four omelettes.
3. Place the artichokes, tuna, spring onions (if using), beans, cress and balsamic vinegar in a large bowl and gently toss to combine.
4. Serve one omelette per person with tuna salad.

Yoghurt Atholl Brose with Rasberries

Reference The CSIRO total well being diet fast and fresh recipes. Pg. 178
PREP 10 minutes COOK 10 minutes Serves 4
I USED STRAWBERRIES IN THIS RECIPE

Ingredients
80 gr quick-rolled oats
2 teaspoons caster sugar or powdered sweetener
2 teaspoons honey
3 tablespoons whiskey
400 gr reduced-fat Greek-style Yoghurt
300 gr raspberries

Directions

1. Preheat oven to 180c. Place the oats on a baking try and bake or 6-8 minutes or until they are light golden, taking the tray out and shaking it occasionally. Remove from the oven and set aside to cool.
2. Place the sugar or sweetener, honey and whisky in a bowl and stir to combine well. Add the oats and Yoghurt and combine.
3. Divide among four 1 cup (250 ml) capacity glasses, top with strawberries and serve immediately.

Corned beef with mustard sauce and swede bubble-and-squeak

Reference The CSIRO total well being diet fast and fresh recipes. Pg. 126
PREP 20 minutes + soaking time COOK 1 hour 10 minutes SERVES 4 with left overs

Ingredients
1 x 1 kg piece lean corned silverside, soaked overnight, then drained
1 onion halved
8 cloves
2 bay leaves
1 1/2 cups (375 ml) reduced-fat-milk
2 tablespoons Dijon mustard
2 1/2 teaspoon cornflower
2 tablespoons finely chopped chives or flat leaf parsley

Swede bubble-and-squeak
800 gr swede, peeled and finely chopped
1 tablespoon olive oil
1/2 cabbage trimmed and very finely shredded (you will need 6 cups shredded cabbage)

Directions

1. Place the corned silverside in a saucepan  large enough to hold it snugly, then cover with cold water.  Stud each onion half with 4 cloves, then add to pan, along with the bay leaves.  Bring the water to a simmering point, then reduce the heat to low, cover and simmer for 1 hour or until the meet is cooked through (lift the led occasionally to make sure the meet is covered  with liquid; if not top up with water). Do not allow the water to simmer to rapidly or the meet will not be tender.
2. Meanwhile to make the bubble-and-squeak, cook the swede in a saucepan of water for 20 minutes or until tender, then drain well and mash.Heat the oil in a large saucepan over a low-medium heat, then add the cabbage and cover with lid.  Cook, stirring often, for 15 minutes or until the cabbage is soft. Stir in the swede, season to taste with salt and pepper, then keep warm.
3. Bring the milk to a simmering point in a small saucepan.  In a small bowl, combine the mustard and cornflower with 2 tablespoons of water then whisk to form a smooth paste.  Stirring the milk consistently  and the cornflower mixture, then continue to stir until the mixture boils and thickens. Stir in the chives and season to taste with salt and pepper.
4. Cut the corn beef into slices, then serve on warm plates with the bubble-and-squeak to the side and the sauce spooned over.

Korean chicken with speedy kinchi

Reference The CSIRO total well being diet fast and fresh recipes, Pg. 138
PREP 30 mins + standing time COOK 20 mins Serves 4

Ingredients
800 gr Chicken breast fillets, cut into thin strips
1 1/2 tablespoon of salt reduced soy sauce
2 tablespoons sesame oil
1 clove garlic, crushed
1 1/2 tablespoons honey
1 tablespoon mirin
2 tablespoons vegetable oil
large handful snowpea shoots (optional)
2 tablespoons toasted sesame seeds

Speedy Kimchi
1/2 Chinese cabbage, trimmed and cute into 5 cm pieces
3 spring onions, trimmed and cut into 2 cm pieces
4 cloves garlic, crushed d
1 tablespoon finely chopped ginger
1 tablespoon white vinegar
1 teaspoon dried chili flakes

Directions

1. To make the Kimchi  place the cabbage in a saucepan with 1/2 cup (125 ml) water, then cover the pan and place over medium-high heat for 4-5 minutes or until the cabbage has wilted.  Drain well.  Transfer the cabbage to a large bowl, then add the spring onions.  Place the remaining ingredients in the food processor and process until smooth.  Pour over cabbage, then toss to combine well.  Cover the bowl tightly with cling wrap and set aside for 30 minutes or until cool.
2. Meanwhile, place the chicken in a large bowl with the sesame oil, garlic, honey and mirin and toss to coat the chicken.. Cover the bowl with cling wrap and leave to marinade for 1 hour.
3. Drain the chicken well, reserving the marinade. Heat the oil in a large wok on medium-high heat, then add the chicken in two batches, and stir-fry for 5-6 minutes or until cooked through.  Return all the chicken to the wok, add the reserved marinade and simmer for 2-3 minutes or until reduced and thickened slightly.
4. Serve the chicken and Kimchi with snowpea shoots (if using)and sesame seeds scatted on top.

Spiced beef skewers with Chinese salad

Reference The CSIRO total wellbeing diet fast & fresh recipes. Pg. 58
PREP 30 minutes COOK 12 minutes Serves 4

Ingredients

800 g beef rump, sirloin or other lean beef, trimmed of fat cut into 1.5 cm pieces
1 1/2 teaspoons of cumin
1 teaspoon of chili powder, or to taste
12 bamboo skewers, soaked in hot water for 30 minutes
Vegetable oil spray

CHINESE SALAD

200 g snowpeas (mange-tout),trimmed and very finely sliced
2 carrots cut into fine matchsticks
200 g beansprouts
1 large cucumber, cut into matchsticks
400 g kohlrabi (About 1/2 kohlrabi), or daikon radish (about 1/2 daikon radish), cut into fine matchsticks
1 small red (Spanish) onion, very thinly sliced

SOY DRESSING

3 tablespoons white vinegar
3 tablespoons salt-reduced light soy
1 tablespoons caster sugar or powder sweetener
2 cloves of garlic, crushed
2 teaspoons sesame oil

Directions

1. Place the beef in a bowl and add the cumin and chili powder. Toss to coat well, then cover and set aside.
2. To make the Chinese salad, bring a saucepan of water to boil.  Add the snowpeas and cook for 1-2 minutes or until just wilted, then remove to a bowl with a slotted spoon and set aside.  Add the carrots and sprouts the pan of boiling water and cook for 2 minutes or until softened, then drain and add to the bowl with the snowpeas. Add the remaining ingredients to the bowl and toss to combine well.
3. To make the dressing, add all the ingredients in a bowl and whisk to combine well. Poor over the vegetables and toss to combine well.
4. Thread the beef onto the skewers.  Heat a large heavy-based non-stick frying pan over medium-high heat.  Once hot, spray with vegetable oil, then, working in batches, if necessary  cook the beef for 5-7 minutes, turning often, for medium-rare or until cooked to your liking.
5. Serve the beef skewers with the salad along side.

Pumpkin, lentil, rocket and beef salad

Reference The CSIRO total wellbeing diet fast & fresh recipes. Pg.34
PREP 15 mins  COOK 30 mins Serves 4

You can use pitted black olives instead of the tapenade if you like.

Ingredients

1 kg pumpkin (squish), peeled, seeded and cut into bite-sized pieces
2 x 200 g tinned lentils, drained.
small handful of basil leaves
large handful of baby spinach leaves
2 tablespoons balsamic vinegar
1 tablespoon extra virgin olive oil
2 tablespoons tapenade

Directions

1. Preheat the oven to 180C. Spray a roasting tray with olive oil, toss in the pumpkin pieces and roast for 30 minutes or until tender and golden. Set aside to cool slightly.

2. Meanwhile, heart a chargrill plate or heavy based frying pan over medium-high heat. Spray the steaks lightly with olive oil, then cook for 3 minutes on each side for medium-rare or until cooked to your liking.  remove from the heat and leave to rest, covered, for 5 minutes, before slicing thickly.

3. Place all ingredients, except the tapenade, in a large bowl and toss greatly to combine well.  Divide among bowls or plates, then add a spoonful of tapenade and serve immediately.

Moroccan-spiced pumpkin soup

Reference The CSIRO total well being diet fast & fresh recipes.
PREP 20 mins COOK 25 mins Serves 4

Serve it with 100g cooked fish per person.

1 tablespoon olive oil
1 onion, coarsely chopped
2 cloves garlic, crushed
1 1/2 tablespoons Moroccan spice mix
800g pumpkin (squash), peeled, seeded and chopped
2 parsnips, peeled and chopped
300 ml orange juice
1 1/4 cups (310 ml) salt-reduced chicken or vegetable stock, plus extra if needed
80g reduced-fat Greek-style yoghurt
12 semi-dried tomatoes, drained well
Crusty bread, to serve.

1. Heat the olive oil in a large heavy-based saucepan over medium heat. Add the onion and garlic and cook, stirring often, for 5-6 minutes or until softened. Add the spice mix and cook for 2 minutes or until fragrant. Add the pumpkin, parsnip, orange juice and stock, stir to combine, then bring to simmering point. Reduce the heat to low-medium and cook for 15 minutes or until the vegetables are very tender.

2. Purée the soup in a blender or food processor, or in a pan with a stick blender, then return to stove to heat through. Season with salt and pepper and add a little more stock or water to thin the soup if desired. Decide the soup amount warm bowls, top each with a spoonful if yoghurt and tomatoes, then serve with bread from your daily allowance.

Spiced lamb and carrot pizza

Reference The CSIRO total well being diet fast & fresh recipes. Pg. 22
PREP 30 mins + Dough time. COOK 30 mins Serves 4

Ingredients

2 teaspoons olive oil
1 onion, finely chopped
1 1/2 teaspoons cumin seeds or ground cumin
400g lean minced lamb
2 carrots, grated
1 tablespoon tomato paste (purée)
2 1/2 teaspoons dried mint or oregano
4 Roma (plum) tomatoes (about 30g), seeded and finely chopped
Large handful rocket, to serve

DOUGH

Pinch caster sugar
1 1/2 teaspoon instant dried yeast
280g wholemeal flour, plus extra for dusting
1/2 teaspoon salt
Olive oil spray

Note Inspired by middle-eastern flavours. Use small pita bread for pizza bases if no time to make dough.

1. To make the dough, combine the sugar and 1/4 cup (60 ml) lukewarm water in a bowl. Sprinkle over the yeast, then leave to stand in a draft-free place for 5-6 minutes or until foamy. Add another 2/3 cup (160ml) water, along with the flour and salt, then stir using wooden spoon until a rough dough forms; add a little extra flour if the mixture is to wet. Turn out onto a lightly floured surface, then kneed for 4-5 minutes or until smooth. Spray the bowl lightly with olive oil, then place the dough in the bowl and turn to coat in oil. Cover with plastic wrap and leave to stand at room temperature for 45 minutes or until double in bulk.

2. Meanwhile, make the topping. Heat the oil in a saucepan over medium heat. Add the onion and cook, stirring, for five minutes or until soft. Add the cumin and lamb and cook, stirring to break up the mince, for another 2 minutes or until fragrant. Add the carrot, tomato paste and dried mint or oregano, then bring the mixture to simmering point. Cook over medium heat for 4-5 minutes or until ant excess liquid has evaporated, then season to taste with salt and pepper. Remove from the heat and stir in the tomato.

3. Preheat the oven to 220•C

4. Sing your first, deflate the dough, then turn it out onto a lightly floured work surface. Divide the mixture into quarters. Working with one piece at a time, roll each piece out to form a 20cm round. Line two backing trays with baking paper, then place two rounds on each tray. Divide the lamb mixture amount the rounds, spreading it to cover each, leaving a 1cm border around each.

5. Bake for 15 minutes or until the base is golden and crisp. Sprinkle over some of the rocket leaves, then cut into wedges and serve immediately with the remaining rocket alongside.

Tip: once cooked, these can be frozen for up to 1 month. Thaw in the fridge, then back for 8-10 minutes at 180•C