Peach and bread pudding

Roses original recipes

Ingredients
4 slices wholemeal bread (Cut of all crust)
410 gr tin peaches
4 eggs lightly beaten
olive oil spray
400 ml reduce-fat milk
2 tablespoons caster sugar
icing sugar
1 teaspoon vanilla extract

Directions

1. Preheat oven to 180c then spray your cake tin with olive oil spray.  Then place the cake tin in a roasting tray.
2. Divide the bread in half and place half in the tin. The tip the peaches on top spreading them around the tin. Now add the rest of the bread.
3. Combine the vanilla extract, milk, eggs and sugar in a bowl and mix to combine well. Then poor the content of the bowl over the bread and peaches.
4. Poor water into the roasting pan to cover half the sides of the cake dish.
5. Place in oven and cook for 25 minutes or until just set in the middle. Let it cool slightly and sprinkle in icing sugar then serve warm.

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

Pork and pumpkin stir-fry

reference: Essential Cooking Series - Stir-Fry Pg.28
Serves 4
Preparation time 10 minutes
Cooking time 12 minutes

Ingredients
1 tablespoon vegetable oil
500 gr lean pork steak
2 onions cut into thin wedges, layers separated
2 tablespoons Thai red curry paste
500 gr peeled butternut pumpkin cut into 2 cm cubes
4 Kaffir lime leaves, shredded
1 tablespoon palm or brown sugar
2 cups (500 ml) coconut milk or thickened cream
1 tablespoon Thai fish sauce

Instructions

1. Heat the wok on high heat. add half the oil and pork strips and stir-fry for 2 minutes or until brown. remove. Add remaining oil and pork and cook as above.
2.  Add the onions and stir-fry until soft. Stir in the curry paste and stir-fry for 1 minute.
3.  Add the pumpkin, lime leaves, sugar, coconut milk or thickened cream and fish sauce. Stir, bring to the boil and simmer for 3 minutes until heated through. Serve immediately.