Eat Smart Live Well

eat smart live well quick, easy and tasty

▪ Over 100 quick and tasty recipes ▪ Step-by-step eat smart guide to wellness ▪ So easy, some recipes use only two basic ingredients

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Eat Smart, Live Well is about making smart choices that say yes to delicious food! The intention of this book is to help create an awareness about what we eat and what ingredients are available to help us make smart choices in our desire to achieve a happy, healthy and joyous life.

The combination of just two ingredients; chilli and lime, mushroom and tofu and ginger and garlic, are specially selected for their nutritional, culinary and medicinal values. The recipes and guides that follow are quick and tasty and aim to take the hassle out of cooking.

The Eat Smart menu plans will guide you step-by-step, equipping you with life-long skills towards feeling and looking your best!

These recipes are for everyone to enjoy!

Pauline Li-an

Published in 2009 by Gold Coast Designs Pty Ltd PO Box 71 Bond University QLD 4229, Australia info@eatsmartlivewellguide.com.au www.eatsmartlivewellguide.com.au The information provided in this book is for general reference only. It is not a substitute for professional medical advice or an individulalised health program.

See a doctor before you begin any diet and exercise program. The publisher has taken care in researching and preparing this book, but accepts no responsibility for any claims arising from the material within this book.

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the publisher and copyright holder.

The moral rights of the author have been asserted.

National Library of Australia Cataloguing-in-Publication data: Quick and Easy Cookery Subjects: Nutrition.

Health.

Well-being.

Quick and easy cookery.

Recipes.

Diet.

ISBN: 978-0-9806388-1-3 ABN: 56100790789 Editor: Business Clique www.businessclique.com.au Design and Typesetting: Clique Design www.cliquedesign.net.au Photography: Andrew Porfyri www.porfyri.com.au Printed and bound: Dynamic Print Communications www.dynamicprint.net.au

contents Introduction Cooking with chilli and lime.........................................4 Starters............................................................................7 Salads..............................................................................24 Seafood...........................................................................43 Cooking with mushroom and tofu...............................60 Meat................................................................................63 Light and Delicious..........................................................79 Vegetarian.......................................................................99 Cooking with ginger and garlic.....................................114 Light Meals......................................................................117 Side Vegetables...............................................................129 Mains...............................................................................153 Eat Smart Guide..........................................................170 Goals/ Rules/ Principles...................................................171 Eat Smart Step-by-Step guide..........................................172 Eat Smart: Live Well Maintenance Guide........................174 Eat Smart Breakfast Recipes............................................177 Eat Smart Lunch Recipes.................................................181 Eat Smart Dinner Recipes................................................186 Eat Smart Essentials . ......................................................193 Weights and Measurements ..........................................195 Eat Smart, Live Well Journal...........................................196 Index...........................................................................198

Cooking with chilli and lime These two ingredients combined, add a refreshing and uplifting flavour to many dishes.

Used as either main ingredients or as a garnish, they are sure to achieve the required tasty hit or bite needed to spice up your recipe. Both ingredients are also a great source of vitamin C. Important: Capsicum is the active component in chilli peppers and is an irritant for humans.

It produces a sensation of burning in any tissue that it comes into contact with. To avoid this, always use gloves when handling chillies and wash your hands thoroughly when finished.

Starters Chickpea and yoghurt dip................................................................................................ 7 Chilli, lime and sesame chicken salad.............................................................................. 8 Fish cakes......................................................................................................................... 11 French stick with sun dried tomatoes and olives............................................................ 12 Honey, avocado and celery dip........................................................................................ 15 Smoked salmon and cucumber wrap.............................................................................. 16 Spicy prawns with vegetables......................................................................................... 19 Sweet and sour sweet potato wedges............................................................................. 20 Whiting fillets coated in egg white.................................................................................. 23

Salads Apple, artichoke and turkey salad................................................................................... 24 Asparagus, paw-paw and kidney bean salad................................................................... 27 Avocado and baby corn salad.......................................................................................... 28 Beef and baby spinach salad........................................................................................... 31 Chilled aromatic crab-meat salad.................................................................................... 32 Simply refreshing............................................................................................................. 35 Spicy sardine salad.......................................................................................................... 36 Tangy tuna salad.............................................................................................................. 39 Warm honey pork salad.................................................................................................. 40

Seafood Baked fish served on asparagus...................................................................................... 43 Barramundi stir fry.......................................................................................................... 44 Pan fried spicy fish fillet.................................................................................................. 47 Pan fried tuna.................................................................................................................. 48 Poached salmon in white wine........................................................................................ 51 Seafood bowl................................................................................................................... 52 Seared scallops................................................................................................................ 55 Sesame prawns................................................................................................................ 56 Snapper in coconut cream............................................................................................... 59

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Starters

Chickpea and yoghurt dip 1 can chickpeas (drained) 1 red chilli (chopped) 1 lime (quartered and squeezed) 3 tablespoons thick plain yoghurt Method 1.

Blend all ingredients using a food processor and leave in refrigerator until chilled.

Serve: with celery sticks

Dips such as this one are very simple to prepare and together, the chilli and lime will boost your appetite.

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Chilli, lime and sesame chicken salad 100g tenderloin chicken strips 1 red hot chilli (finely chopped) 1 lime (quartered and squeezed) 2 baby cos lettuce leaves 1 tablespoon sesame oil Method 1.

2.

Marinate chicken, chilli and lime dressing for at least 10 minutes.

Pan-fry chicken in sesame oil until lightly browned.

Serve: on top of cos lettuce leaves

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Fish cakes 200g minced white fish of your choice 2 tablespoons bread crumbs 1 red chilli (finely chopped) 1 lime (quartered and squeezed) 1 tablespoon fish sauce 2-4 sprigs coriander (roughly torn) 4-6 tablespoons extra virgin olive oil Method 1.

2.

3.

Combine all ingredients (except olive oil) and marinate for 10 minutes or more.

Roll the mixture into 3 medium cakes or 6-7 small cakes.

Heat olive oil in a frying pan and fry the cakes for 7-8 minutes or until lightly browned.

Together, the chilli and lime create the tangy flavors in this very popular dish.

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French stick with sun dried tomatoes and olives 1 small French stick (cut in half) 10-12 sun dried tomatoes in olive oil (chopped) 10-12 black stuffed olives (chopped) 3-4 sprigs parsley (roughly torn) 1 red chilli (chopped) 1 lime (quartered and squeezed) Method 1.

2.

3.

Toast French stick until lightly browned.

Combine remaining ingredients and toss well.

Spoon the mixture onto the toasted French stick and serve immediately.

Tip: you may substitute the French stick with sourdough bread or a baguette

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Honey, avocado and celery dip 4 large avocados 3 sticks celery 1 red chilli (finely chopped) 1 lime (quartered and squeezed) 1 tablespoon honey Method 1.

Blend all ingredients using a food processor and leave in refrigerator until chilled.

Serve: with cheese platter

Chillies belong to the capsicum or pepper family and there are many different varieties with the taste ranging from very sweet to very hot.

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Smoked salmon and cucumber wrap 3 slices fresh smoked salmon Several slices cucumber 1 red chilli (chopped) 1 lime (quartered and squeezed) Several baby capers Method 1.

2.

Combine all ingredients and leave to marinate for 10 minutes.

Roll ingredients as you would a wrap and serve.

Lemon and Lime come from the same family and are very popular in South East Asian and Middle Eastern cooking, particularly Thai, Indian and Arabic. Its name comes from the Arabic word ‘limu’ meaning ‘lemon’.

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Spicy prawns with vegetables 12 prawns (de-shelled and de-veined) 1 onion (quartered) 1 small red capsicum (sliced) 2 tablespoons extra virgin olive oil 1 red chilli (chopped) 1 lime (quartered and squeezed) 1 tablespoon extra virgin olive oil Method 1. Combine all ingredients and leave to marinate for 10 minutes or longer.

2. Gently sautĂŠ the ingredients on a medium heat for 3-4 minutes or until cooked.

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Sweet and sour sweet potato wedges 1 sweet potato (cut into wedges with skin left on) 1 red chilli (chopped) 1 lime (quartered and squeezed) 2 tablespoons honey 4-6 tablespoons extra virgin olive oil Method 1. Pre-heat oven to 180 degrees.

2. Combine all ingredients and leave to marinate for at least 10 minutes.

3. Place marinated sweet potatoes on a baking tray and bake for 20-25 minutes.

Serve: with sour cream

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Whiting fillets coated in egg white 6-8 whiting fillets 2 egg whites (lightly whisked) 1 red chilli (chopped) 1 lime (quartered and squeezed) 3 tablespoons extra virgin olive oil Method 1. Combine all ingredients (except olive oil).

2. Heat olive oil in a frying pan and gently fry whiting fillets until lightly browned.

Serve: with cos lettuce leaves

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Salads

Apple, artichoke and turkey salad 1 small can artichokes (drained) 1 small red apple (sliced) 4-6 slices fresh turkey 1 red chilli (finely chopped) 1 lime (quartered and squeezed) Method 1. Combine all ingredients and toss well. Serve immediately, while still chilled.

Limes and lemons share many similar properties but look very different.

Limes are smaller than lemons and have a thin green skin while lemons have a thicker yellow skin.

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Asparagus, paw-paw and kidney bean salad 1 can asparagus (drained) 1 small paw-paw (de-seeded and sliced) 1 small can kidney beans (drained) 1 red chilli (chopped) 1 lime (quartered and squeezed) Method 1. Combine all ingredients and toss well. Serve immediately while still chilled.

Tip: before preparing this dish place ingredients in fridge to chill

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Avocado and baby corn salad 1 avocado (sliced) 1 small can baby corn (drained) 1 red chilli (chopped) 1 lime (quartered and squeezed) Method 1. Combine all ingredients and toss well. Serve immediately while still chilled.

Tip: add grapes or sliced pear and pine nuts for something a little different

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Beef and baby spinach salad Handful baby spinach 100g beef (cut into strips) 1 red chilli (chopped) 1 lime (quartered and squeezed) Method 1. Combine chilli, lime juice and beef strips and leave to marinate for at least 10 minutes.

2. Fry beef in a frying pan until lightly browned.

3. Serve beef strips on top of baby spinach.

Tip: you could also serve this salad in a pocket wrap

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Chilled aromatic crab-meat salad 100g crab meat (pre-cooked) Large handful mixed lettuce 3-4 endive leaves 1 orange (peeled and sliced) 1 red chilli (chopped) 1 lime (quartered and squeezed) Method Combine all ingredients and toss well. Serve immediately while still chilled.

Lime is a natural digestive stimulant and very aromatic, so this dish will stimulate all of your senses and leave you feeling very refreshed.

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Simply refreshing 1 tomato (quartered) Several slices cucumber Several baby beetroot 1 small can of corn kernels 1 red chilli (chopped) 1 lime (quartered and squeezed) Method 1. Combine all ingredients and toss well. Serve immediately while still chilled.

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Spicy sardine salad 1 small can sardines in olive oil (drained) Handful mixed lettuce leaves 2 tablespoons couscous (cooked according to packet directions) 6-8 cherry tomatoes (halved) 1 red chilli (chopped) 1 lime (quartered and squeezed) Method 1. Combine all ingredients and toss well. Serve immediately while still chilled.

Chilies that are deep red in colour are the freshest. Remember, the smaller a chilli is, the hotter it is! If you prefer a milder chilli, you should carefully remove the seeds and pith.

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Tangy tuna salad 1 can tuna in spring water (drained) Handful baby cos leaves 2 tomatoes (quartered) Âź red onion (sliced) 1 red chilli (chopped) 1 lime (quartered and squeezed) Method 1. Combine all ingredients and toss well.

Limes grow very well in sub-tropical and tropical climates such as Northern Queensland in Australia.

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Warm honey pork salad 100g pork (cut into strips) 1 tablespoon honey 1 red chilli (finely chopped) 1 lime (quartered and squeezed) Several slices cucumber Method 1.

2.

Fry pork strips in a frying pan until lightly browned and arrange on a plate with cucumber.

Combine chilli, lime juice and honey and drizzle over pork and cucumber.

Lime belongs to the citrus family and is rich in vitamin C. Like lemon it is acidic, which makes it very sour tasting. It is often used as an ingredient in salad dressings and can be added to drinks or used as a garnish.

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Seafood

Baked fish served on asparagus 1 thick white fish fillet of your choice 1 red chilli (chopped) 1 lime (quartered and squeezed) 3-4 sprigs parsley (roughly torn) 1 bunch fresh asparagus Method 1.

2.

3.

4.

5.

Pre-heat oven to 180 degrees.

Combine all ingredients and leave to marinate for 10 minutes or longer, wrapped in foil or baking paper.

Bake fish for 15-20 minutes or until lightly cooked.

Place asparagus in a bowl of very hot water for approximately 20 seconds then remove and drain.

Place baked fish on top of asparagus and serve.

Small red chillies are readily available throughout the year. The pithy white inner and seeds are the hottest parts of the chilli and are what adds flavour and ‘heat’ to the food.

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Barramundi stir fry 200g barramundi (cut into chunks) 10-12 snow peas 1 small red capsicum (sliced into thick long pieces) 1 tablespoon lite soy sauce 1 tablespoon extra virgin olive oil 1 red chilli (chopped) 1 lime (quartered and squeezed) Method 1.

2.

Heat olive oil in a frying pan and fry barramundi until lightly browned.

Add remaining ingredients and stir fry for 1 minute.

Feel free to chop the chillies as preferred and to add as little or as much as you wish.

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Pan fried spicy fish fillet 1 thick white fish fillet of your choice 1 red chilli (chopped) 1 lime (quartered and squeezed) 3 sprigs coriander (roughly torn) Method 1. Combine chilli, lime juice, coriander and fish fillet and leave to marinate for at

least 10 minutes.

2. Fry fish in a frying pan until lightly browned.

Serve: with boiled potatoes

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Pan fried tuna 200g tuna 1 small red chilli (finely chopped) 1 lime (quartered and squeezed) 1 tablespoon extra virgin olive oil Method 1. Combine all ingredients and leave to marinate for at least 10 minutes.

2. Fry tuna for 3-4 minutes or until lightly browned.

Serve: with polenta

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Poached salmon in white wine 1 salmon fillet 2 glasses white wine 1 red chilli (chopped) 1 lime (quartered and squeezed) Method 1. Combine all ingredients and poach at medium heat for 10-15 minutes or to your liking,

adding more wine if necessary.

Serve: with rice and alfalfa sprouts

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Seafood bowl 200g marinara (including fish, prawns, mussels and squid) Âź cup rice 1 litre stock of your choice 1 small can whole tomatoes 1 red chilli (chopped) 1 lime (quartered and squeezed) Method 1.

2.

3.

4.

Place the stock, tomatoes and chilli in a pot and bring to the boil.

Add rice and leave to boil for 5 minutes, stirring occasionally.

Reduce the heat. Add marinara and leave to simmer until the rice is cooked, stirring occasionally. Add water if necessary.

Drizzle with lime juice before serving.

Tip: this is a great meal for large families as it is easy to prepare and so tasty that everyone will enjoy it

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Seared scallops 12 scallops 3 large tablespoons thickened cream 2 tablespoons extra virgin olive oil 1 red chilli (chopped) 1 lime (quartered and squeezed) Method 1. Combine chilli, lime juice and scallops and leave to marinate for at least 10 minutes.

2. Place olive oil in frying pan and sear the scallops until lightly browned.

3. Add thickened cream and stir gently.

Serve: with couscous

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Sesame prawns 12 large prawns (washed and left unpeeled) 1 glass white wine or ½ glass brandy 2 tablespoons sesame oil 1 red chilli (chopped) 1 lime (quartered and squeezed) Method 1.

2.

3.

Place sesame oil in a frying pan and fry prawns over a high heat for 1 minute.

Add wine or brandy and fry for another minute while tossing.

Combine chilli and lime juice and drizzle over prawns.

This dish can be a bit messy but is absolutely delicious so it’s well worth the clean up afterwards.

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Snapper in coconut cream 1 snapper fillet 1 small can coconut cream 1 red chilli (chopped) 1 lime (quartered and squeezed) 3 sprigs coriander (roughly torn) Method 1.

2.

3.

Preheat oven to 180 degrees.

Combine all ingredients and leave to marinate for 10 minutes or longer, wrapped in foil or baking paper.

Bake snapper filet in the oven for approximately 15-20 minutes or until cooked to your liking and serve on a small bed of rice if desired.

This is a very fragrant dish; the tanginess of the chili and lime combined with the aromatic coriander and sweet coconut cream are simply mouth watering.

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Cooking with mushroom and tofu Available all year round, mushrooms are a light and tasty addition to recipes and can be enjoyed in many forms, either fresh, canned button mushrooms, dried, sliced or whole.

The following recipes combine the versatility of mushrooms with the protein rich alternative, tofu. Also a lighter option, tofu can be use to replace bread, potatoes, pasta, noodles and rice.

Meat Braised pork ribs.............................................................................................................. 63 Chicken noodles in teriyaki sauce.................................................................................... 64 Grilled herb sausages...................................................................................................... 67 Lamb chops with mushrooms and tofu........................................................................... 68 Mushroom, tofu and steak sandwich.............................................................................. 71 Oven baked lemon and pepper chicken.......................................................................... 72 Sesame beef fillets.......................................................................................................... 75 Teriyaki steak .................................................................................................................. 76

Light and Delicious Baked eggs with mushrooms and tofu............................................................................ 79 Caesar salad with mushroom and tofu........................................................................... 80 Creamy mushroom and tofu sauce with egg noodles..................................................... 83 Double-decker mushroom and tofu fresh club sandwich............................................... 84 Mini cheese and chicken Vol au Vents............................................................................ 87 Mushroom and tofu BLT on Turkish bread...................................................................... 88 Salmon, tofu and mushroom omelette........................................................................... 91 Scrambled eggs with mushrooms and tofu..................................................................... 92 Seared lamb with mushrooms and tofu.......................................................................... 95 Steamed mushrooms stuffed with minced chicken and soft tofu................................... 96

Vegetarian BBQ mushrooms and tofu............................................................................................... 99 Bok choy, mushroom and tofu noodles........................................................................... 100 Capsicum, sun dried tomatoes, mushroom and tofu salad............................................. 103 Mushroom and tofu pizza............................................................................................... 104 Rockmelon, mushroom and tofu wrap............................................................................ 107 Snow pea, bean sprout, tofu and mushroom salad........................................................ 108 Spinach, mushroom and tofu salad................................................................................. 111 Stir fry mushrooms, onion and tofu................................................................................ 112

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Meat

Braised pork ribs 1 small rack pork ribs (cut into individual pieces) 6 whole dried mushrooms (rinsed, soaked in 2 cups hot water for 1 minute or until soft, then drained, keeping water to use for marinating) 100g hard tofu (cut into medium cubes) 3 tablespoons black soy sauce Method 1.

2.

3.

Combine all ingredients in a pot (preferably clay) and leave to marinate for at least 10 minutes or longer (the longer you leave to marinate, the richer the taste).

Bring ingredients to a quick boil and boil for 5 minutes adding water if necessary.

Lower the heat and leave to simmer for 20-25 minutes or until ribs are tender.

Serve: with rice and steamed vegetables

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Chicken noodles in teriyaki sauce 150g chicken strips Handful dried sliced mushrooms (rinsed, soaked in 2 cups hot water for 1 minute or until soft, then drained) 1 small pack Udon noodles (cooked according to packet instructions or placed in a large bowl with very hot water for 1 minute, then drained) 50g hard tofu (cubed) 2 tablespoons teriyaki sauce Method 1.

2.

Fry chicken until lightly browned.

Add tofu, mushrooms, noodles and teriyaki sauce and toss for 1 minute.

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Grilled herb sausages 3 small herb sausages 1 flat mushroom 1 small can sliced button mushrooms (drained) 1 handful sliced dried mushrooms (rinsed, soaked in 2 cups hot water for 1 minute or until soft, then drained) 100g hard tofu (cut into medium cubes) Method 1.

Grill sausages, mushrooms and tofu to your liking and serve.

This dish is great for breakfast!

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Lamb chops with mushrooms and tofu 3 medium lamb chops 2 whole dried mushrooms (rinsed, soaked in 2 cups hot water for 1 minute or until soft, then drained) or 2 dried flat mushrooms 1 teaspoon mint Method 1. Combine all ingredients and leave to marinate for at least 10 minutes.

2. Grill all ingredients until tender or to your liking.

Dried sliced mushrooms are also called shiitake and are available as whole dried mushrooms. They are commonly used in Asian cooking (particularly in China and Japan). They are very tasty and are available all year.

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Mushroom, tofu and steak sandwich 200g rump steak or beef fillet 1 flat mushroom 50g hard tofu (thinly sliced) Several cos lettuce leaves 3-4 slices beetroot 1 squeeze of BBQ sauce Multigrain roll Method 1. Pan fry or grill steak and mushroom to your liking and serve on fresh roll with

other ingredients.

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Oven baked lemon and pepper chicken 1 chicken breast 2 fresh mushrooms 1 small can whole button mushrooms (drained) 100g hard tofu (cubed) 1 lemon (quartered and squeezed) Cracked pepper Method 1.

2.

3.

4.

Preheat oven to 180 degrees.

Combine all ingredients and leave to marinate for at least 10 minutes.

Wrap chicken breast in baking paper or foil and bake for 20-25 minutes or until tender.

Wrap tofu and mushrooms in baking paper or foil and bake for 3-4 minutes.

Serve immediately.

There are several different types of tofu. Most grocers stock soft or silken and hard or firm tofu. Hard tofu is recommended for stir fries as it does not break down easily (soft tofu breaks easily and can be difficult to manage).

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Sesame beef fillets 4 slices thin beef fillets 100g hard tofu (cubed) 6-8 fresh mushrooms (sliced) 2 teaspoons sesame oil Method 1. Marinate all ingredients for 10 minutes or more.

2. Pan fry fillets for 20 seconds each side. Add mushrooms and tofu. Fry for a further

minute and serve immediately.

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Teriyaki steak 200g premium steak 2 flat mushrooms 100g hard tofu (cubed) 3 tablespoons teriyaki sauce Method 1.

2.

3.

4.

Combine all ingredients and leave to marinate for at least 10 minutes.

Grill steak first to your liking.

Grill mushrooms and tofu for 1 minute.

Serve immediately.

Mushrooms belong to the fungi family. Fungi are necessary for proper plant root function and breaking down dead organic material into simple compounds, which can be easily absorbed by plants.

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Light and Delicious

Baked eggs with mushrooms and tofu 2 eggs 3 dried whole mushrooms (rinsed, soaked in 2 cups hot water for 1 minute or until soft, then drained) 50g soft tofu (gently minced) 2 tablespoons Worcestershire sauce Handful grated cheese Method 1.

2.

3.

Preheat oven to 180 degrees.

Combine mushrooms, tofu and Worcestershire sauce in a small baking dish, crack eggs over the top and bake for 15 minutes.

Remove from oven, sprinkle cheese over top and bake for another 2-3 minutes or until cheese is lightly browned. Add cracked pepper if desired.

Mushrooms are usually organised into three groups at the grocers; cup mushrooms (which are found most commonly in grocers), flat mushrooms (these are mainly used for barbequing or grilling) or button mushrooms (usually canned and are sometimes called champignons).

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Caesar salad with mushroom and tofu 4-6 rashers bacon (fat removed and torn into pieces) Several baby cos lettuce leaves 5 fresh mushrooms (sliced) 50g hard tofu (cubed) 3 tablespoons Caesar salad dressing 3-4 tablespoons couscous (cooked according to packet directions) 2 hard boiled eggs (cut into quarters) Method 1.

Fry bacon until lightly browned, then combine all ingredients and toss well.

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Creamy mushroom and tofu sauce with egg noodles 10 fresh mushrooms (sliced) 1 small can sliced button mushrooms (drained) 50g soft tofu (lightly minced) 3 tablespoons thickened cream 2 tablespoons extra virgin olive oil Desired amount egg noodles (cooked according to packet directions) Salt and pepper Method 1.

2.

3.

Heat olive oil in frying pan then add mushrooms and tofu and lightly sautĂŠ.

Add cream and salt and pepper and toss for 1 minute.

Serve sauce on top of egg noodles. Add a few slices of parmesan cheese if desired.

Tofu does not contain saturated fat (it is cholesterol free) and is rich in protein and iron. It does however have very little flavor so is best served with something that is quite tasty.

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Double-decker mushroom and tofu fresh club sandwich 3 slices multigrain bread 4 fresh mushrooms (sliced) 50g hard tofu (sliced) 2 slices lite cheddar cheese Several baby cos lettuce leaves 2-3 slices prosciutto 2-3 slices pastrami A squeeze of tomato sauce Method 1.

2.

3.

Place cos leaves, half the mushrooms, cheese, tofu, pastrami and tomato sauce on the first slice of bread.

Place second slice on top and cover with remaining cos leaves, mushrooms, tofu, cheese, prosciutto and tomato sauce and top with a slice of bread.

Cut sandwich into halves or serve whole.

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Mini cheese and chicken Vol au Vents 200g minced chicken 1 small can sliced button mushrooms (drained) Handful dried sliced mushrooms (rinsed, soaked in 2 cups hot water for 1 minute or until soft, then drained) 50g soft tofu (gently minced) 2 medium Vol au Vent cases Handful grated cheese 1 tablespoon light soy sauce Method 1.

2.

3.

4.

Preheat oven to 180 degrees.

Combine chicken mince, mushrooms, tofu, and light soy sauce and leave to marinate for at least 10 minutes.

Scoop mixture into the Vol au Vent cases and bake for 10-12 minutes.

Remove from oven, sprinkle cheese over top and bake for another 2-3 minutes or until cheese is lightly browned.

Serve: as a meal on its own

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Mushroom and tofu BLT on Turkish bread 4-6 rashers bacon (fat removed) 4-5 fresh mushrooms (sliced) 50g hard tofu (thinly sliced) Several baby cos lettuce leaves 1 tomato (sliced) 1 teaspoon tomato sauce 1 fresh square Turkish bread (halved) Method 1. Fry bacon until lightly browned and serve with remaining ingredients on fresh

Turkish bread.

Tofu (which is the Japanese spelling), doufu (which is the Chinese spelling) or bean curd (which is the literal translation) is made by coagulating soy milk then pressing the curds into blocks.

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Salmon, tofu and mushroom omelette 2 eggs (lightly whisked) 3 fresh mushrooms (sliced) 100g hard tofu (cubed) 50g smoked salmon (roughly torn) 3-4 sliced sundried tomatoes 2 tablespoons extra virgin olive oil Method 1.

2.

3.

Heat olive oil in frying pan and lightly fry tofu and mushrooms then set aside.

Combine whisked egg, salmon and sundried tomatoes, pour into pan and lightly cook for 3-4 minutes on each side or to your liking.

Serve with mushrooms and tofu on top of omelette.

Serve: as breakfast or dinner

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Scrambled eggs with mushrooms and tofu 2 eggs (lightly whisked) 1 small can sliced button mushrooms (drained) 50g hard tofu (cubed) 2 tablespoons extra virgin olive oil Method 1. Heat olive oil in frying pan and fry tofu and mushrooms to your liking then set aside.

2. Pour whisked eggs into pan and scramble for 3-4 minutes or to your liking. Serve

eggs with mushrooms and tofu.

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Seared lamb with mushrooms and tofu 12 lamb cubes 4 fresh mushrooms (sliced) 50g hard tofu (cubed) Salt and pepper Method 1. Sear lamb and tofu until lightly browned.

2. Add mushrooms and salt and pepper and toss for 1 minute.

Serve: on egg pasta

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Steamed mushrooms stuffed with minced chicken and soft tofu 200g premium fat free chicken mince 50g soft tofu (lightly minced) 4-6 fresh mushrooms (sliced) 2 flat mushrooms (stems removed) 1 teaspoon sesame oil 1 teaspoon soy sauce Method 1. Marinate all ingredients (except flat mushrooms) for 10 minutes.

2. Stuff each flat mushroom with the mixture.

3. Steam the stuffed mushrooms for about 15-20 minutes or until tender.

If you haven’t got a steamer, use a rice cooker. Every rice cooker will come with a sieve.

Add two cups of very hot water into the rice cooker. Place the stuffed mushrooms on the sieve. Cover it with the rice cooker lid. Steam for 15-20 minutes or until lightly cooked To Serve: dip in sesame oil and a light soy sauce

Every now and again, you may notice mushrooms growing in your garden or by the roadside after it rains. While you may wonder what they taste like, you should never eat them! Even if someone tells you that they are very tasty, you should never eat them because some varieties can cause a very bad reaction.

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Vegetarian

BBQ mushrooms and tofu 3 flat mushrooms 6 whole dried mushrooms (rinsed, soaked in 2 cups hot water for 1 minute or until soft, then drained) 150g hard tofu (cut into 3 pieces) 3 tablespoons rice wine Method 1.

2.

3.

Combine all ingredients and leave to marinate for at least 10 minutes.

Put 1 flat mushroom, 2 dried whole mushrooms and 1 piece of tofu onto a skewer (making 3 of the same).

Grill the skewers on the barbeque for 4-5 minutes.

Serve: as a light dinner

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Bok choy, mushroom and tofu noodles 2 florets bok choy 6-8 fresh mushrooms (sliced) 50g hard tofu (cubed) 4-6 cherry tomatoes (halved) Desired amount of Hokkien noodles (cooked according to packet directions) 2 tablespoons oyster sauce 1 tablespoon extra virgin olive oil Method 1. Heat olive oil in frying pan and lightly fry bok choy, mushrooms and tofu for

20-30 seconds.

2. Add noodles and oyster sauce and toss for 10-20 seconds.

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Capsicum, sun dried tomatoes, mushroom and tofu salad 1 small red capsicum (cut into strips) 4-6 fresh cup mushrooms (sliced) 50g hard tofu (cubed) 10 slices sun dried tomatoes in olive oil Handful of bean sprouts 2 tablespoons vinaigrette dressing Method 1.

Combine all ingredients, toss well and serve immediately while still chilled.

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Mushroom and tofu pizza 1 small thin pizza base or pita bread 3 large tablespoons tomato sauce 10-12 slices sun dried tomatoes in olive oil 10 fresh mushrooms (sliced) 50g soft tofu (lightly minced) Handful grated cheese Method 1.

2.

3.

4.

5.

Preheat oven to 180 degrees.

Spread tomato sauce over pizza base or pita bread.

Top with mushrooms, tofu and sun dried tomatoes.

Place in the oven and bake for approximately 6-8 minutes or to your liking.

Remove from oven and top with grated cheese then return to oven and bake for a further 3-4 minutes or until cheese is lightly browned.

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Rockmelon, mushroom and tofu wrap 2 whole meal wraps 50g hard tofu (sliced) 6-8 fresh mushrooms (sliced) Several slices of rockmelon Several slices of cucumber 2 tablespoons Vinaigrette dressing Method 1. Toss all ingredients and serve in wraps.

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Snow pea, bean sprout, tofu and mushroom salad 10-12 snow peas Large handful bean sprouts 50g hard tofu (cubed) 1 small can sliced mushrooms (drained) 6-8 slices sun dried tomatoes (in olive oil) Salt and pepper Method 1. Combine all ingredients, toss well and serve immediately while still chilled. Add a

teaspoon of olive oil from the sundried tomatoes if desired.

It is believed that tofu originated in China then spread to Japan and Korea and later East Asia. The spread in popularity of tofu has been associated with the spread of Buddhism (and its vegetarian practice) as tofu is the stable source of protein in most vegetarian diets.

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Spinach, mushroom and tofu salad Handful spinach leaves 4 fresh mushrooms (sliced) 1 small can sliced button mushrooms (drained) 50g hard tofu (cut into strips) 2 tablespoons extra virgin olive oil Method 1.

Heat oil in frying pan, add all ingredients and toss for less than 30 seconds.

Serve immediately.

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Stir fry mushrooms, onion and tofu 4 fresh mushrooms (sliced) 2 large flat mushrooms (sliced) 1 small can whole button mushrooms (drained) 1 small brown onion (quartered) 50g hard tofu (cubed) 2 tablespoons extra virgin olive oil Method 1. Heat olive oil in frying pan and add all ingredients.

2. Lightly sautĂŠ ingredients for 3-4 minutes over a medium heat.

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Cooking with ginger and garlic Another culinary combination, small amounts of ginger and garlic can be used to add an exotic flavour and aroma to recipes. In addition these two ingredients offer many medicinal benefits including being antioxidants, possessing anti inflammatory properties and helping to lower bad cholesterol.

Light Meals Aromatic fusion salad...................................................................................................... 117 Baked pepper and sesame fish........................................................................................ 118 Mussels poached in wine................................................................................................ 121 Prawns simmered in ginger, garlic and wine................................................................... 122 Salami pizza..................................................................................................................... 125 Sesame pork fillets.......................................................................................................... 126

Side Vegetables Aroma, cherry and sundried tomato salad...................................................................... 129 Boiled brocco flower served with vinaigrette dressing................................................... 130 Bok choy in oyster sauce................................................................................................. 133 Broccolini served with vinaigrette dressing..................................................................... 134 Brussel sprouts and squash............................................................................................. 137 Capsicum and bean stir fry.............................................................................................. 138 Choy sum in sesame oil................................................................................................... 141 Garlic and ginger mixed vegetables................................................................................. 142 Honey zucchini and onion............................................................................................... 145 Simple salad.................................................................................................................... 146 Stir fried spinach............................................................................................................. 149 Tangy peas....................................................................................................................... 150

Mains Baked rack of lamb.......................................................................................................... 153 Chicken rice..................................................................................................................... 154 Double poached chicken................................................................................................. 157 Ginger and garlic chicken soup........................................................................................ 158 Poached snapper............................................................................................................. 161 Pork chops in black bean sauce....................................................................................... 162 Seared prawns and scallops............................................................................................ 165 Steak grilled with ginger and garlic................................................................................. 166 Thin beef slices in rice wine............................................................................................. 169

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116 eat smart live well

Light Meals

Aromatic fusion salad A pinch of rocket leaves 8-10 pitted black olives 8-10 pitted green olives 6-8 sun dried tomatoes in olive oil 2 cloves garlic (chopped) 1 ginger the size of a 10 cent coin (chopped with skin left on) Method 1. Combine all ingredients and toss well.

Serve: in a wrap if desired

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Baked pepper and sesame fish 1 thick white fish fillet of your choice 2 cloves garlic (roughly crushed) 1 ginger the size of a 10 cent coin (roughly crushed with skin left on) 1 teaspoon sesame oil 1 teaspoon ground black pepper Method 1.

2.

3.

Pre-heat oven to 180 degrees.

Combine all ingredients and leave to marinate for at least 10 minutes wrapped in foil or baking paper.

Bake marinated fish fillet for approximately 15-20 minutes.

Garlic is rich in antioxidants and contains many antibacterial properties.

The Chinese believe that it improves your health by boosting your immune system.

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Mussels poached in wine 1kg mussels (washed) 4 cloves garlic (roughly crushed) 1 ginger the size of a 50 cent coin (roughly crushed with skin left on) 2 glasses white wine 2 sprigs spring onions Method 1. Place all ingredients in a large pot and poach on a medium heat for 6-8 minutes or

until cooked to your liking. Add more wine if necessary.

2. Serve immediately with squeezed lemon if desired.

This is a refreshing dish best enjoyed as a light brunch.

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Prawns simmered in ginger, garlic and wine 12 large prawns (washed and unpeeled) 4 cloves garlic (roughly crushed) 1 ginger the size of a 50 cent coin (roughly crushed with skin left on) 2 glasses sparkling wine 3 sprigs coriander Method 1. Place all ingredients in a large pot and simmer on a medium heat for 4-6 minutes or

until cooked to your liking. Add more wine if necessary.

2. Serve immediately with squeezed lemon if desired.

Garlic belongs to the leek or onion family and has been used in Egyptian, Chinese and Russian cooking for thousands of years. It was later introduced into European cooking.

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Salami pizza 1 small thin pizza base or pita bread 3 tablespoons tomato sauce 2 cloves garlic (chopped) 1 ginger the size of a 10 cent coin (chopped with skin left on) 10-12 slices hot salami Handful grated cheese Method 1.

2.

3.

4.

5.

Preheat oven to 180 degrees.

Spread tomato sauce over pizza base.

Lay salami, ginger and garlic on top of pizza base.

Bake for 8-10 minutes.

Spread cheese over pizza and return to the oven for another 2-3 minutes or until the cheese has lightly browned.

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Sesame pork fillets 3-4 pork fillets (thinly sliced) 2 cloves garlic (chopped) 1 ginger the size of a 10 cent coin (chopped with skin left on) 1 tablespoon sesame oil Method 1.

2.

Combine all ingredients and leave to marinate for at least 10 minutes.

Pan fry pork until lightly browned and tender.

Serve: with rice

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Side Vegetables

Aroma, cherry and sundried tomato salad 4 large aroma tomatoes (quartered) 4-6 cherry tomatoes (halved) 6-8 sun dried tomatoes in olive oil 2 cloves garlic (chopped) 1 ginger the size of a 10 cent coin (chopped with skin left on) Method 1. Combine all ingredients, toss well and serve immediately, while still chilled.

Tip: Add 1 tablespoon of the oil from the sun dried tomatoes for a richer taste.

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Boiled brocco flower served with vinaigrette dressing 1 Brocco flower (cut into florets) 2 cloves garlic (roughly crushed) 1 ginger the size of a 10 cent coin (roughly crushed with skin left on) 1 tablespoon vinaigrette dressing Method 1. Bring water to the boil in a large pot and add all ingredients (except vinaigrette

dressing). Boil for no longer than 20 seconds.

2. Drain excess water then drizzle with vinaigrette dressing and serve immediately.

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Bok choy in oyster sauce 2 bok choy florets (cut lengthways) 2 cloves garlic (roughly crushed) 1 ginger the size of a 10 cent coin (roughly crushed with skin left on) 1 tablespoon oyster sauce Method 1.

2.

Bring water to the boil in a large pot and add all ingredients (except oyster sauce).

Boil for no longer than 20 seconds.

Drain excess water then drizzle with oyster sauce and serve immediately.

Gingerol is the active ingredient in fresh ginger and is believed to be similar in function to aspirin which thins blood and reduces blood clots that may lead to heart attack.

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Broccolini served with vinaigrette dressing 1 bunch broccolini 2 cloves garlic (roughly crushed) 1 ginger the size of a 10 cent coin (roughly crushed with skin left on) 1 tablespoon vinaigrette dressing Method 1. Bring water to the boil in a large pot and add all ingredients (except vinaigrette

dressing). Boil for no longer than 20 seconds.

2. Drain excess water then drizzle with vinaigrette dressing and serve immediately.

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Brussel sprouts and squash 6-8 brussel sprouts 2 squash 2 cloves garlic (roughly crushed) 1 ginger the size of a 10 cent coin (roughly crushed with skin left on) Method 1.

Bring water to the boil in a large pot and add all ingredients. Boil for 2-3 minutes and serve immediately.

Recent studies indicate that both ginger and garlic increase HDL (good cholesterol) and lower LDL (bad cholesterol).

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Capsicum and bean stir fry 1 red capsicum (sliced into thin strips) 10-12 butter beans or green beans 2 cloves garlic (roughly crushed) 1 ginger the size of a 10 cent coin (roughly crushed with skin left on) 1 tablespoon extra virgin olive oil Method 1.

Combine all ingredients, fry over a high heat for 1-2 minutes and serve immediately.

Squeeze half a lemon over dish if desired.

Like garlic, ginger has a very long history, originating from South-East Asia.

It is believed to warm the body, improving blood circulation.

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Choy sum in sesame oil 2 florets choy sum (cut lengthways) 2 cloves garlic (roughly crushed) 1 ginger the size of a 10 cent coin (roughly crushed with skin left on) 1 teaspoon sesame oil Method 1.

2.

Bring water to the boil in a large pot and add all ingredients (except sesame oil).

Boil for no longer than 20 seconds.

Drain excess water then drizzle with sesame oil and serve immediately.

This dish is an essential part of traditional Chinese cooking as it is so easy to prepare and very tasty.

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Garlic and ginger mixed vegetables Bunch of fresh asparagus 10-12 long green beans Bunch of baby carrots 2 cloves garlic (roughly crushed) 1 ginger the size of a 10 cent coin (roughly crushed with skin left on) Method 1. Bring water to the boil in a large pot and add all ingredients. Boil for no longer than

30 seconds.

2. Drain excess water and serve immediately.

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Honey zucchini and onion 1 green zucchini (cut lengthways) 1 yellow zucchini (cut lengthways) 1 red onion (quartered) 2 cloves garlic (roughly crushed) 1 ginger the size of a 10 cent coin (roughly crushed with skin left on) 1 teaspoon honey 1 tablespoon sesame oil Method 1. Combine all ingredients and stir fry over a medium heat for 2-3 minutes.

Serve immediately.

Ginger is believed to help fight the symptoms of cold and flu as well as common headaches.

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Simple salad Handful mixed lettuce 5-6 cherry tomatoes (halved) ½ small red onion (cut into rings) 2 cloves garlic (chopped) 1 ginger the size of a 10 cent coin (chopped with skin left on) 1 tablespoon vinaigrette dressing Method 1. Combine all ingredients, toss well and serve immediately while still chilled.

In ancient times, people used ginger to fight plague and bad breath.

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Stir fried spinach 500g fresh spinach 2 cloves garlic (chopped) 1 ginger the size of a 10 cent coin (roughly chopped with skin left on) 1 teaspoon extra virgin olive oil Method 1.

Gently heat olive oil over a medium heat then add all ingredients and quickly stir fry for no more than 20 seconds. Serve immediately.

Tip: add a large handful of bean sprouts for something different

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Tangy peas 10-12 fresh snow peas 10-12 sugar snow peas 2 cloves garlic (roughly crushed) 1 ginger the size of a 10 cent coin (roughly crushed with skin left on) Method 1.

2.

Bring water to the boil in a large pot and add all ingredients. Boil for no longer than 20 seconds.

Drain excess water and serve immediately. Squeeze half a lemon over dish if desired.

Ginger and garlic alone are enough to enhance the flavour of any dish even if it is something as simple as vegetables.

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Mains

Baked rack of lamb 1 small rack of lamb 10 stuffed black olives (chopped) 10 stuffed green olives (chopped) 2 cloves garlic (chopped) 1 ginger the size of a 10 cent coin (chopped with skin left on) Method 1.

2.

3.

4.

5.

Preheat oven to 180 degrees.

Combine all ingredients and leave to marinate for at least 10 minutes wrapped in foil or baking paper.

Bake rack of lamb in oven for 20-25 minutes or until tender.

Remove from oven and separate olives from lamb rack (to be served with lamb later if desired).

Remove rack of lamb from foil and return to oven for 10-12 minutes or until lightly browned.

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Chicken rice 2 cups jasmine rice (rinsed) 2 ½ cups chicken soup (see page 158) Salt and pepper Method 1. Combine all ingredients and cook using a rice cooker.

Serve: with poached chicken (see page 157) and sliced tomatoes and cucumber This dish is simple but very tasty and aromatic!

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Double poached chicken 1 chicken breast 2 cloves garlic (roughly pressed) 1 ginger the size of a 10 cent coin (roughly crushed with skin left on) 3 mugs chicken soup (see page 158) 1 tablespoon sesame oil Method 1. Combine all ingredients (except sesame oil) and poach chicken on a medium heat for

approximately 20 minutes or until chicken is tender (turning chicken occasionally).

2. Remove from heat, slice chicken breast into thick strips and drizzle with sesame oil.

Serve: with cherry tomatoes and cucumber

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Ginger and garlic chicken soup 2 large chicken breasts 4 cloves garlic (roughly crushed) 1 ginger the size of a 50 cent coin (roughly crushed with skin left on) 3 sprigs spring onions 1 fennel 4 mugs water or 1 litre water Method 1.

2.

3.

Place water in a large pot and add all ingredients. Bring to a quick boil. Reduce heat and allow to simmer for 30-40 minutes or until chicken is tender (add more water if necessary).

Separate soup from the rest of the ingredients using a colander.

Shred chicken, if desired.

Tip: This soup is delicious as it is but can also be used as stock for noodles, rice or when poaching. It is extremely light and will bring out the flavour in many foods. You may even like to add rice vermicelli, vegetables, shredded chicken and stock to create a noodle soup.

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Poached snapper 1 thick snapper fillet 2 cloves garlic (roughly crushed) 1 ginger the size of a 10 cent coin (roughly crushed with skin left on) 2 glasses white wine 1 lemon (quartered and squeezed) Salt and pepper Method 1. Combine all ingredients and poach over a medium heat for approximately

10-15 minutes or until fish is to your liking (turning the fish at least once). Add more

wine if necessary. Serve immediately.

Ginger is also believed to reduce pain caused by menstrual cramps.

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Pork chops in black bean sauce 1 lean pork chop 2 cloves garlic (chopped) 1 ginger the size of a 10 cent coin (chopped with skin left on) 1 teaspoon black bean sauce Method 1. Marinate pork chop in black bean sauce for at least 10 minutes.

2. Grill or fry pork chop until tender.

3. Add ginger and garlic to the pan and fry for a further 10-20 seconds.

Serve: with potatoes and a side of vegetables

Ginger and garlic are considered to be very valuable in Asian cooking due to their medicinal properties.

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Seared prawns and scallops 12 prawns (peeled and de-veined) 12 scallops 2 cloves garlic (chopped) 1 ginger the size of a 10 cent coin (chopped with skin left on) 2 tablespoons extra virgin olive oil Method 1. Combine all ingredients, and leave to marinate for 10 minutes.

2. In a frying pan sear prawns and scallops until lightly browned. Serve immediately.

Serve: with a side of vegetables

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Steak grilled with ginger and garlic 1 premium steak (200g) 2 cloves garlic (chopped) 1 ginger the size of a 10 cent coin (chopped with skin left on) Salt and pepper Method 1.

2.

Rub salt and pepper into steak then grill or fry to your liking.

Add ginger and garlic and grill for a further 10-20 seconds.

Serve: with polenta and a side salad

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Thin beef slices in rice wine 3-4 slices thin beef fillet 2 cloves garlic (roughly crushed) 1 ginger the size of a 10 cent coin (roughly crushed with skin left on) 3 tablespoons rice wine 1 teaspoon sesame oil Method 1.

2.

Combine all ingredients and leave to marinate for at least 10 minutes.

Fry beef to your liking and serve with a side of salad, including beetroot, baby cos leaves and couscous.

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Eat Smart Guide The Eat Smart Guide consists of 6 steps, each based on a 7 day cycle.

You may wish to spend some time studying all 6 steps before starting the program. Otherwise, you can simply read and complete each step as you progress. Either way, it is very important that you do not skip any steps.

Every step contains a set of guidelines which must be completed. On completing all 6 steps it is vital that you follow the maintenance routine, so that you can enjoy a life of wellness.

During the program you will need to record your food intake, exercise routine and general well-being in a journal. By following the Eat Smart Guide for a period of time, not only will you feel better, but you will look better, losing excess weight and getting into shape.

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Goals 1.

2.

Follow the Eat Smart Guidelines to Wellness.

Make smart choices and keep excess weight off.

Rules 1. Respect your body When you respect your body, your health improves. Taking care of it by feeding it the right foods will help you feel happy and healthy.

2. Make a constant effort To maintain a happy, healthy and joyous life is a lifelong process, so you will need to eat smart every day. It will eventually become a habit that once developed will ensure you enjoy a lifetime of healthy living.

3. Exercise regularly You can exercise at your own pace and there are lots of ways you can do it.

For example, you can wash your car, clean your house or walk your dog. Of course you could join a gym, jog or try yoga too. But whatever you choose to do, you must enjoy it.

Principles 1. You You are the most important person and your body is your most important possession. Be yourself, choose to look like yourself and be realistic about your look. Enjoy the journey and watch yourself fall into shape!

2. Eating habits Developing the skills to make smart food choices is like learning to drive a car. Once you have learnt to drive, you can drive anywhere at any time! By learning these simple skills and making small changes, step-by-step you will improve the quality of your life forever.

Through practice they will become habit and lead you to a lifetime of wellness.

3. Balance and moderation By following the Steps and Maintenance routine you will learn how to enjoy balanced meals without being left feeling hungry. Learning to eat the right foods and how to eat in moderation is fundamental to your ongoing success.

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Eat Smart Step by Step Guide Step 1: Be yourself • • • •

Eat as you normally would Consciously make smart, healthy choices when grocery shopping Be honest when making notes in your journal Review your journal notes daily

Step 2: Do not snack between meals / drink only water / exercise • • • • • • •

Eat as you normally would Do not snack between meals Drink only water Exercise lightly for 20 minutes every day Consciously make smart, healthy choices when grocery shopping Be honest when making notes in your journal Review your journal notes daily

Step 3: Cut sweets and desserts out of your daily diet • • • • • • • •

Eat as you normally would Do not snack between meals Cut sweets and desserts out of your daily diet Drink only water Exercise lightly for 20 minutes every day Consciously make smart, healthy choices when grocery shopping Be honest when making notes in your journal Review your journal notes daily

Step 4: Eat a healthy breakfast • • • • • • • • •

Eat a healthy breakfast (see menu plan on page 177) Eat as you normally would at lunch and dinner times Do not snack between meals Cut sweets and desserts out of your daily diet Drink only water Exercise lightly for 20 minutes every day Consciously make smart, healthy choices when grocery shopping Be honest when making notes in your journal Review your journal notes daily

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Step 5: Eat a healthy lunch • • • • • • • • • •

Eat a healthy breakfast Eat a healthy lunch (see menu plan on page 181) Eat as you normally would at dinner time Do not snack between meals Cut sweets and desserts out of your daily diet Drink only water Exercise lightly for 20 minutes every day Consciously make smart, healthy choices when grocery shopping Be honest when making notes in your journal Review your journal notes daily

Step 6: Eat a healthy dinner • • • • • • • • • •

Eat a healthy breakfast Eat a healthy lunch Eat a healthy dinner (see menu plan on page 186) Do not snack between meals Cut sweets and desserts out of your daily diet Drink only water Exercise lightly for 20 minutes every day Consciously make smart, healthy choices when grocery shopping Be honest when making notes in your journal Review your journal notes daily

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Eat Smart, Live Well Maintenance Guide Maintaining healthy habits is a way of life Tip: Always eat three balanced meals a day and remember if you need to have a snack, choose a piece of fruit, a handful of nuts (except peanuts).

Plan Plan your weekly menu and prepare your own meals (including vinaigrette dressings if you wish - see menu plan on page 185) so you become more aware of what you are putting into your body.

Plan your weekly exercise (20 minutes of light exercise for at least 3 days per week is sufficient).

Drink Drink plenty of water (try sparkling water with a slice of fresh lemon for something different).

Tip: Try to keep a bottle of water with you at all times.

If you are a coffee or tea drinker, you do not have to change your habit but you should be aware of how much sugar you add. For example, if you normally have 2 cups of coffee or tea per day with 1 teaspoon of sugar in each that is fine.

However, if you have 5 cups of coffee or tea per day you will need to start reducing the amount of sugar from 1 teaspoon to half a teaspoon.

For those who enjoy soft drinks or fruit juices, unfortunately you will have to stop drinking them altogether (even if it is diet soft drink or if it is diluted). To enjoy a lifetime of wellness, you have to get rid of this habit!

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Fruit and vegetables Eat 2 pieces of fruit at least 15 minutes before each meal, for example 1 apple + 1 plum, 2 - 3 apricots + 1 peach or 1 pear + 1 mandarin (try to leave the skins on where possible).

Eat bananas, watermelon, rock melon, papaya, pawpaw, pineapple, mangoes honey dew and kiwi fruit in moderation.

Eat apples, pears, grapefruit, passion fruit, all types of berries, peaches, apricots, plums, grapes, oranges, mandarins, nectarines and figs as often as you like.

Do not replace fresh fruit with dry fruit.

Eat potatoes (try to replace them with sweet potatoes if possible, otherwise use 2 medium sized potatoes per serve and cook them with the skin on), parsnip, pumpkin, beetroot, corn and cooked carrots in moderation.

Eat tomatoes, cucumbers, all types of lettuce, avocados, raw carrots, mushrooms, celery, artichokes, broccoli and broccolini, cauliflower, red and white cabbage, Chinese cabbage, bok choy, fennel, endives, onions, capsicum, leeks, zucchini, eggplants, green beans, snow peas and olives as often as you like.

Tip: Try to keep cut fruits and vegetables in your fridge and try to keep an apple with you at all times.

Meat and seafood Eat 2-3 serves of meat or seafood per day .

Eat lean meats (remove excess fat and skin) such as chicken breasts or thighs, sirloin steak, premium fat-free minced chicken or beef, lamb chops, pork chops, turkey breasts, veal, venison, skinless and fat-free sausages or any other lean meat.

Eat seafood such as salmon, cod, sea bass, red snapper, herring, monkfish, grouper, perch, trout, mussels, anchovies, oysters, scallops, crayfish, abalone, prawns, tuna, sardines, shrimps and mackerel.

Bread, cereals and pasta Eat no more than 2 serves of grains per day (choose grainy bread, untoasted muesli or raw oats or a large handful of pasta, noodles or rice). All grains must be multigrain or whole meal.

Eat wholemeal or multigrain bread, wraps, pasta, noodles and couscous.

Eat wild rice, brown rice or basmati rice.

good friends can be therapeutic).

• You may treat yourself to a cheese platter consisting of brie, camembert, hard cheddar or blue cheese (served with cut celery, cucumber, raw carrot sticks or a large serve of salad).

• Try your favourite fruit coated in honey.

Groceries Remove junk food from your pantry, fridge and freezer and replace it with at least 50% of the items listed in the Essential section.

Be selective with your food when grocery shopping (your groceries should consist of 70% fruit and vegetables, 20% seafood, lean meat and egg and 10% grains, oils and dairy - see the Eat Smart Essentials Section for a more detailed list).

If you happen to fall back into your old unhealthy habits, it is okay. Simply start at Step 1 and begin to progress through the steps again or from any point that is manageable for you. Remember that at even just 70% success you are already a winner!

Tip: Do not overcook pasta and eat it cold if possible.

Eat Smart Sweets and Favourite If you are feeling peckish, these are some recommended Eat Smart choices: • You may occasionally enjoy your favourite dessert.

• You may occasionally eat dark chocolate.

• You may occasionally eat 1-2 scoops of ice cream.

• You may occasionally drink wine, but limit yourself to 2 standard drinks (a nice wine enjoyed in the company of eat smart live well 175

Overview •

• •

•

•

•

Eat no more than 2 serves of grains per day (choose grainy bread, untoasted muesli or raw oats or a large handful of pasta, noodles or rice). All grains must be multi-grain or whole meal.

Eat 2-3 serves of lean meat or fish per day at breakfast, lunch and dinner times.

Fruit must be eaten before all main meals (15-20 minutes prior). Eat the whole fruit with skin left on. DO NOT replace fruit with fruit juice or freshly squeezed fruit juice or dried fruit.

Vegetables must be eaten in generous portions with at least 2 meals (3 if you wish) in the form of a salad or lightly cooked. When eating a meal, it is good practice to eat vegetables or salad first and potatoes, rice, pasta or noodles last.

You may eat as much fruit and vegetables as you like, with skin on when possible (whatever is in season).

Use extra virgin olive oil (cold pressed). You may like to use sunflower or canola oil, however extra virgin olive oil is more versatile and can be used for dressings as well as cooking.

Tip: If you had 2 slices of toast or 1 serve of muesli for breakfast, you could have 1 serve of bread, pasta, rice or noodles for lunch or for dinner (not both). If you did not have toast or muesli for breakfast, you could have 1 serve of bread, pasta, rice or noodles for both lunch and dinner.

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Eat Smart Breakfast Recipes

Avocado and egg melt..................................................................................................... 177 Baked beans on pumpernickel........................................................................................ 177 Cheese and avocado melt............................................................................................... 177 Fruit salad topped with low fat natural yoghurt . ........................................................... 178 Grainy bread topped with avocado and tomato............................................................. 178 Macadamia toast............................................................................................................. 178 Mushroom and asparagus melt....................................................................................... 179 Poached eggs and ham.................................................................................................... 179 Poached eggs and sausages............................................................................................ 179 Roast turkey or beef slices topped with avocado............................................................ 179 Smoked salmon scramble eggs....................................................................................... 179 Three egg omelette......................................................................................................... 180 Traditional oats................................................................................................................ 180 Untoasted Muesli topped with low fat natural yoghurt.................................................. 180

Eat 2 pieces of fruit before breakfast followed by 1 of the following suggestions.

Avocado and egg melt 2 slices of any grainy bread Top with 2 hard boiled eggs 1 large avocado (sliced) 1 large tomato (sliced) 1 slice lite cheddar cheese To make Place in sandwich presser to melt cheese (or eat fresh if you prefer).

Baked beans on pumpernickel 2 slices of pumpernickel bread (can be substituted with any grainy bread) Top with 1 can baked beans

Cheese and avocado melt 2 slices of pumpernickel bread (can be substituted with any grainy bread) Top with 1 large avocado (sliced) 1 slice lite cheddar cheese To make Place in sandwich presser to melt cheese (or eat fresh if you prefer).

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Fruit salad topped with low fat natural yoghurt 1 large bowl of fruit including apples, pears, bananas, strawberries, oranges, apricots and melons make a great combination or whatever is in season (sliced with skin left on where possible) Top with 2 tablespoons low fat natural yoghurt (Use low fat natural yoghurt to compliment fruit, but do not eat it on its own. It can also be used in curries to replace coconut milk) 2 teaspoons wheat germ or psyllium husks Tip: Wheat germ or psyllium should be an essential ingredient in your pantry and can be found in most supermarkets

Grainy bread topped with avocado and tomato 2 slices of any grainy bread Top with 1 large avocado (sliced) 1 large tomato (sliced) Tip: The bread you choose must be wholemeal or multigrain with lots of nuts and grains.

You will find them in the supermarket bakery section, health food stores or local bakeries.

Look for 9 grains or 7 grains bread, pumpernickel, rye sourdough or wholemeal wraps. The guideline is that the more grains and nuts you can see in the bread, the better they are for you.

Macadamia toast 2 slices of multigrain bread (toasted) Top with Thick macadamia or almond butter (You will find these in any health food store and they range from $10-$12 per jar. They look like peanut butter but are much better choices)

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Mushroom and asparagus melt 2 slices of pumpernickel bread (can be substituted with any grainy bread) Top with 2 fresh mushrooms (sliced) 1 can asparagus (drained) 1 slice lite cheddar cheese To make Place in sandwich presser to melt cheese (or eat fresh if you prefer).

Poached eggs and ham 2 medium slices ham 2 eggs (poached) Serve with 1 can baked beans Tip: egg poachers are available from any homeware shop for under $10 and are easy to use and clean

Poached eggs and sausages 2-3 skinless fat free sausages 2 eggs (poached) To make Grill sausages and serve with poached eggs.

Roast turkey or beef slices topped with avocado 2 medium slices turkey breast or roast beef Top with 1 large avocado (sliced) 1 slice lite cheddar cheese

Smoked salmon scramble eggs 2-3 slices smoked salmon 3 eggs scrambled To make Crack 3 eggs in a bowl and whisk until fluffy. Add salt and pepper to season. Place mixture in a microwave container with lid on and microwave for 1 minute. Remove and stir to even the egg. Place back in microwave for 1 minute. Remove and stir to even the egg. Add slices of smoked salmon and mix with egg. Place mixture back in microwave for 30 seconds or until the consistency is right.

Alternatively, add a few drops of extra virgin olive oil to a non stick fry pan, pour mixture into pan and stir over a low heat. Add slices of smoked salmon, salt and pepper to season.

Mix gently so that the egg and salmon form chunky pieces.

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Three egg omelette 3-4 slices smoked salmon or 2 medium slices ham 3 eggs Several slices red onion To make Place a dash of extra virgin olive oil in a non stick fry pan or use an electric omelette maker.

Spread whisked egg over pan to make a full circle. Place slices of onion and slices of smoked salmon or ham over one half of the egg circle and fold the other half over the top.

Tip: Omelette makers can be found in most electrical stores for approximately $60-$80 and are easy to use and clean.

Traditional oats 1 teacup raw oats 1 mug skim milk 1 tablespoon honey 8-10 prunes 2 teaspoons wheat germ or psyllium To make Combine all ingredients and cook while stirring.

Tip: Raw oats, sold by the grams are available in most supermarkets or health food stores and are recommended as you can buy them in smaller quantities as required.

Untoasted muesli topped with low fat natural yoghurt 1 teacup apple and peach untoasted Muesli (Muesli comes in many different combinations such as apple and peach or apricot and sultanas, just make sure you choose the untoasted variety) Top with 3 tablespoons low fat natural yoghurt or 1 cup skimmed milk 8-10 prunes 2 teaspoons wheat germ or psyllium

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Eat Smart Lunch Recipes

Bacon and egg roll........................................................................................................... 182 Baked potato with salad.................................................................................................. 182 Boiled egg sandwich........................................................................................................ 182 Chicken and honeydew wrap.......................................................................................... 183 Couscous salad................................................................................................................ 183 Ham salad........................................................................................................................ 183 Roast beef baguette........................................................................................................ 183 Sardine salad................................................................................................................... 183 Smoked salmon and melon salad.................................................................................... 184 Sweet potato soup served with wholemeal sourdough bread........................................ 184 Tomato pasta................................................................................................................... 184 Tuna and grapefruit salad................................................................................................ 184 Tuna pasta....................................................................................................................... 184 Turkey and pear salad...................................................................................................... 185 Vegetarian wrap.............................................................................................................. 185 Vinaigrette dressing......................................................................................................... 185

Eat 2 pieces of fruit before lunch followed by 1 of the following meals Tip: Remember that these recipes are suggestions and you may vary them as long as you keep to the basic guidelines. For example, you could replace a salmon fillet with white fish or you could replace ham with a chicken breast. You can also replace vegetables such as mushrooms with canned button mushrooms or fresh vegetables with frozen vegetables. Be flexible with your choices but be careful at the same time.

Tip: Try to use vegetables that are in season, however do not be afraid to substitute with canned vegetables such as corn kernels (not creamed corn), artichokes, asparagus and sun dried tomatoes or frozen vegetables such as beans and carrots.

Tip: To season, use salt and pepper, a cube of vegetable stock, soy sauce or chilli sauce when cooking. Also add onions, ginger or garlic and your favorite herbs and spices (fresh is best but dried can be substituted).

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Bacon and egg roll 3 slices bacon (fat removed and fried without oil) 2 eggs (fried) A pinch of mixed lettuce (15g) 1 wholemeal bread roll To make Place all ingredients inside wholemeal bread roll and top with a squeeze of barbeque sauce.

Baked potato with salad 1 large potato (boiled) Top with 2 tablespoons low-fat sour cream Salad 1 handful baby spinach 10-12 pitted black olives 3 fresh mushrooms (sliced) Vinaigrette dressing

Boiled egg sandwich 2 slices of multigrain bread 3 hard boiled eggs (sliced) 1 large tomato (sliced) 6-8 slices cucumber 1 handful baby spinach To make Make sandwich using the multigrain bread slices. Add salt and pepper to season.

Tip: Boil extra eggs and keep them in the fridge. They are a no stress, no mess food that can be eaten on the go for breakfast or in salads and sandwiches for lunch.

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Chicken and honeydew wrap 2 medium slices cooked skinless chicken breast 1 large tomato (sliced) 1 handful mixed lettuce 3-4 slices honeydew To make Combine all ingredients and toss with 1 tablespoon vinaigrette dressing. Add salt and pepper to season. Place all ingredients inside wrap.

Couscous salad 4 tablespoons couscous (wholemeal) 1 large tomato (cubed) 1 small cucumber (cubed) 1 can cooked chickpeas (drained) ½ lemon (squeezed) To make Cook couscous according to packet directions using extra virgin olive oil. Combine all ingredients and toss well. Add salt and pepper to season.

Ham salad 2 medium slices skinless ham 1 handful mixed lettuce (40-50g) 3-4 fresh mushrooms (sliced) 6-8 slices cucumber 6-8 cherry tomatoes 1 apple (sliced) 6-8 strawberries To make Combine all ingredients and toss with 2 tablespoons vinaigrette dressing.

Roast beef baguette 2 slices lean roast beef 1 large tomato (sliced) or 6-8 sun dried tomatoes in olive oil 6-8 slices cucumber 1 slice lite cheddar cheese To make Place all ingredients inside wholemeal baguette.

Sardine salad 1 small can sardines 1 handful mixed lettuce 1 tomato (sliced) 8-10 slices cucumber 1 small can corn (drained) ½ lemon (squeezed) To make Combine all ingredients and toss well with 2 tablespoons of vinaigrette dressing.

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Smoked salmon and melon salad 4 slices smoked salmon 1 handful baby spinach 4-6 slices rock melon ¼ red onion (cut in rings) ½ lemon (squeezed) To make Combine all ingredients and toss well. Add salt and pepper to season.

Sweet potato soup served with wholemeal sourdough bread 1 medium sweet potato (peeled and cut into medium slices) 2 mugs water 3 tablespoons low fat natural yoghurt To make Add potatoes to water and boil over a medium heat until cooked (add more water if necessary). Add low fat natural yoghurt and blend the soup using a stick mixer or food processor. Serve the thick, sweet soup with wholemeal sourdough bread.

Tomato pasta 1 teacup wholemeal pasta 1 can diced tomatoes Top with several snow peas and 4 slices pastrami To make Cook pasta according to packet directions. Heat tomatoes in a pan. Pour tomato sauce over pasta and top with pastrami and snow peas.

Tuna and grapefruit salad 1 can chunky tuna (in spring water, drained) 1 grapefruit (peeled and cut into wedges) 1 handful baby spinach 1 small can artichokes (drained) ½ lemon (squeezed) To make Combine all ingredients and toss well. Add salt and pepper to season.

Tuna pasta 1 can tuna (in spring water, drained) 1 teacup wholemeal pasta 2 tablespoons tomato paste or tomato sauce ½ lemon (squeezed) 2 tablespoons vinaigrette dressing To make Cook pasta according to packet directions and toss all ingredients.

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Turkey and pear salad 2 medium slices skinless turkey 1 pear (sliced) A pinch of rocket (15g) 1 large tomato (sliced) To make Combine all ingredients and toss well with vinaigrette dressing.

Vegetarian Wrap 5 large fresh mushrooms (sliced) 1 small can asparagus (drained) A pinch rocket leaves 1 tablespoon vinaigrette dressing 2 rice paper wraps To make Combine all ingredients and toss well.

Serve ingredients wrapped inside rice paper wrap.

Vinaigrette Dressing 100ml extra virgin olive oil (cold pressed) 50ml white wine vinegar 50ml red wine vinegar 2 tablespoons mixed herbs 2 teaspoons raw sugar To make Combine all ingredients and shake well and place in container and keep in fridge until needed for salads.

Tip: Vinaigrette can be used as a base dressing to add other herbs such as chopped coriander, chilli, cumin, ginger, garlic or chopped onions.

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Eat Smart Dinner Recipes Beef stir fry...................................................................................................................... 187 Cabbage and celery pasta . ............................................................................................. 187 Chicken and mozzarella pizza.......................................................................................... 187 Chicken curry................................................................................................................... 188 Chicken meatballs........................................................................................................... 188 Chicken stir fry................................................................................................................. 188 Fried tofu......................................................................................................................... 188 Grilled barramundi with steamed vegetables................................................................. 189 Grilled salmon................................................................................................................. 189 Homemade soup ............................................................................................................ 189 Meat pasta sauce............................................................................................................ 189 Pork chops with vegetables............................................................................................. 189 Spaghetti and mince........................................................................................................ 190 Tuna pasta bake............................................................................................................... 190 Udon noodles with vegetables........................................................................................ 190 Veal chops with steamed vegetables.............................................................................. 190 Vegetarian curry.............................................................................................................. 191 Vegetarian pasta.............................................................................................................. 191 Vegetarian sauce............................................................................................................. 191

Cooking pasta and noodles Pasta - al dente • Do not overcook pasta.

• Bring water to the boil and add pasta, stirring occasionally. Cook the pasta for about 8-9 minutes or until it is chewable but not soft. Drain the pasta and run cold water over it until it cools. Drain all the water from the pasta until it is completely dry.

• If possible, eat only wholemeal spaghetti, linguini or fettuccini.

Noodles • Most noodles are pre cooked so do not overcook them.

• Add very hot water to the noodles using a fork to separate them and leave them for 1-2 minutes. Drain all the water from the noodles until completely dry.

Vermicelli • If you can acquire the taste for vermicelli (a type of noodle) it is a lite option and easy to cook.

• Cook the same way as noodles Rice noodles • Bring water to the boil then add rice noodles and cook for about 5-6 minutes, separating them with a fork. Drain the noodles and run cold water over them until cool. Drain all the water from the noodles until completely dry (use a clean tea towel if necessary).

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Eat 2 pieces of fruit before dinner followed by 1 of the following meals Tip: Dinner Planning: The more you plan your menu the more likely you are to make smart, healthy choices. For example, decide what you are going to have for dinner in the morning.

If you are going to have pasta, then take the pasta sauce out the freezer in the morning; you should have ready cooked pasta in the fridge. All you need to do is pan fry your meat, warm the sauce and add the pasta...less than 10 minutes cooking time. Quick and Easy!

Beef stir fry 200g lean skinless beef (cut in strips or cubes) 2 tablespoons light soy sauce 10-12 snow peas 1 red capsicum (sliced into strips) To make Marinate beef for 10 minutes in soy sauce with pepper to season. Stir fry beef until lightly brown, add snow peas and capsicum and stir fry for 1-2 minutes. Serve on a bed of rice.

Cabbage and celery pasta 3-4 stalks celery 1 large brown onion Âź red cabbage Âź white cabbage 1 can peeled tomatoes 1 teacup cooked wholemeal pasta I teaspoon vegetable stock To make Cut all vegetables into small pieces and place into a pot with 2 cups water. Boil on a medium heat until soft. Add peeled tomatoes and stock and simmer for 10 minutes adding water if necessary. Cook wholemeal pasta according to packet directions and top with vegetable sauce.

Chicken and mozzarella pizza 1 wholemeal pita bread 1 small can thick tomato paste or a generous squeeze of tomato sauce 2-3 large tomatoes (sliced) or 10-12 pieces sun dried tomatoes 100g shredded chicken breast 2 large handfuls lite mozzarella cheese To make Spread tomato paste or sauce over pita bread base. Place sliced tomatoes and shredded chicken over top. Place in oven for 6-7 minutes.

Remove and top with lite mozzarella cheese. Place in oven for 5 minutes or until cheese is melted.

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Chicken curry 3 lean skinless chicken thighs 1 large onion (sliced) 2 tablespoons curry paste (of your choice) 1 small can lite coconut milk or 3 tablespoons low fat natural yoghurt To make Fry chicken and onion until brown. Add curry paste and ½ cup water and stir well. Simmer for 10 minutes or until cooked. Add lite coconut milk or low fat natural yoghurt and bring to a quick boil. Serve on a bed of rice or wholemeal pita bread with a side of sliced cucumber and tomatoes.

Chicken meatballs 150g fat-free minced chicken 2 tablespoons breadcrumbs 1 large egg 4-6 tablespoons extra virgin olive oil To make Combine all ingredients (except oil), adding salt and pepper to season and leave to marinate in the fridge for at least 1 hour. Divide into 4-6 portions and roll into balls. Place 4-6 tablespoons extra virgin olive oil in a fry pan and fry balls until lightly browned. Serve with a side of rocket, 5-6 cherry tomatoes and ¼ red onion.

Chicken stir fry 1 chicken breast skinless (cut into strips) 200g frozen chunky mixed vegetables 2 tablespoons oyster sauce 1 cup rice To make Stir fry chicken with a dash of extra virgin olive oil until brown. Add vegetables and toss until cooked. Add oyster sauce and mix well. Cook rice according to packet directions. Serve chicken with rice.

Tip: Try mixing 500g pure brown rice, 500g pure basmati rice and 200g wild rice for something different. Ensure that you store it in an air tight container in your pantry.

Rice can be cooked in an electric rice cooker, microwave or pot, however rice cookers are the most convenient (use the method you are most comfortable with). It can be handy to cook extra rice and keep it in the fridge – you just need to warm it in the microwave when you need it.

Fried tofu 1 pack hard tofu (cut into medium squares) ¼ red cabbage (sliced into long strips) Bunch of asparagus 1 tablespoon soy sauce To make Fry tofu in a pan with a dash of extra virgin olive oil until lightly browned. Add cabbage and asparagus and fry for 2-3 minutes. Add soy sauce and toss well.

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Grilled barramundi with steamed vegetables 1 barramundi 1 cauliflower (cut into florets) 10-12 long beans ½ lemon (squeezed) To make Boil vegetables and toss with vinaigrette dressing and salt and pepper to season. Grill barramundi with a dash of extra virgin olive oil. Drizzle lemon over barramundi and serve with steamed vegetables to the side.

Grilled salmon 1 salmon fillet To make Grill salmon and serve with a side of mixed lettuce and a small can of three bean mix (drained and rinsed) drizzled with vinaigrette dressing.

Homemade soup 2 chicken breasts 2 carrots 2 brown onions 1 fennel 1 ½ litres water Salt and pepper To make Place all ingredients in a pot and bring to a quick boil then simmer over a low heat for at least 30-40 minutes or longer if necessary. Add more water if necessary.

Meat pasta sauce 500g premium fat free beef mince 800g whole can tomato 1 brown onion - cut into small pieces 1 red capsicum - cut into small pieces 3 tablespoon extra virgin olive oil Salt and pepper to taste To make Heat oil gently, add onion, capsicum and mince and fry till mince turns lightly brown. Add can of tomatoes and salt and pepper. Turn heat to low and simmer for 15-20 minutes, stirring occasionally and adding extra water if necessary. Allow to cool and split into 5 portions and freeze to use as needed.

Pork chops with vegetables 3 small pork chops (or 2 medium) 1 broccoli (cut into florets) 2 baby potatoes To make Fry or grill pork chops using extra virgin olive oil. Boil broccoli and baby potatoes and serve beside chops.

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Spaghetti and mince 150g lean beef mince 1 can whole tomatoes 1 small brown onion (cut into small pieces) 1 serve wholemeal spaghetti To make Brown mince and onion and add diced tomatoes. Salt and pepper to season. Cook spaghetti according to packet directions. Add mince to pasta and toss. Serve with a side of baby spinach, sliced tomato and sliced mushrooms.

Tuna pasta bake 1 teacup wholemeal pasta 1 can chunky tuna (in spring water, drained) Lite shredded cheese (of your choice) To make Cook pasta until ¾ cooked. Combine pasta and tuna and place in a small casserole dish. Top with a generous amount of shredded lite cheese and bake for 10-15 minutes or until the cheese has lightly browned. Serve with a side of rocket, olives and sun dried tomatoes.

Udon noodles with vegetables 1 pack buckwheat Udon noodles 200g frozen mixed vegetables ½ teaspoon lite soy sauce 2 tablespoons sweet chilli sauce To make Cook noodles according to packet directions. Stir fry vegetables for 2-3 minutes. Add lite soy sauce and sweet chilli sauce and toss until cooked. Serve on top of noodles.

Tip: Most vegetables require very little time to cook but if you are pressed for time you can microwave vegetables such as potatoes and carrots (or any vegetable that requires a longer time to cook) before adding them to stir fries. It saves time and in fact helps the vegetables to retain their nutrients more so than when boiled. You can also do this when roasting vegetables (microwave them until ¾ cooked then coat them with extra virgin olive oil and place them in the oven to roast until brown).

Veal chops with steamed vegetables 3 lean veal chops 1 broccoli (cut into florets) 1 red capsicum (sliced) To make Grill or fry veal chops using a dash of extra virgin olive oil. Boil broccoli and capsicum until cooked. Toss with extra virgin olive oil and salt and pepper to season and serve beside chops.

Tip: Electric health smart grillers are available in all electrical shops for approximately $100 to $120 and are a great piece of cooking equipment.

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Vegetarian curry 1 large onion (cut into wedges) 4 carrots (chopped) 1 eggplant (cut into small pieces) 2 large tablespoons curry paste (of your choice but be careful to buy curry paste not curry sauce) 1 can cooked lentils (drained) 3 tablespoons low fat yoghurt 2 large handfuls lite mozzarella cheese To make Fry all ingredients (except lentils) with a dash of extra virgin olive oil until nearly cooked.

Add curry paste and cooked lentils. Add ½ cup water and simmer until cooked. Stir in low fat natural yoghurt and lite mozzarella cheese. Serve on a bed of rice or pita bread.

Vegetarian pasta sauce 2 brown onions - cut into small pieces 2 big red capsicum - cut into small pieces 2 big green capsicum - cut into small pieces 4 zucchini - cut into small pieces 1/2 bunch celery - cut into small pieces 800g can whole tomatoes 3 tablespoons olive oil salt and pepper to taste To make Heat oil gently and add all the vegetables (except the can of tomatoes). Cook until vegetables turn slightly soft. Add a can of whole tomatoes, salt and pepper. Bring to a quick boil. Turn heat to low and simmer for 15-20 minutes, stirring occasionally and adding extra water if necessary. Allow to cool and split into 4-5 portions and freeze to use as needed.

Vegetarian pasta 1 handful wholemeal pasta 1 medium eggplant (cut into chunky pieces) 1 large capsicum (cut into chunky pieces) 2 zucchini (cut into chunky pieces) 1 can diced tomato To make Coat vegetables with extra virgin olive oil and roast for 20 minutes or until cooked. Cook pasta according to packet directions. Warm diced tomatoes and pour over pasta. Top with roasted vegetables.

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Menu Plans

Example 1 Breakfast 8 grapes 1 plum 2 slices pumpernickel with almond butter (page 176) Lunch 1 apple 2 apricots Turkey and pear salad (page 185) Dinner 2 kiwi fruits 1 mandarin Grilled Salmon (page 189)

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Example 2 Breakfast 2 slices rockmelon 1 pear 3 egg omelette (page 180) Lunch 1 peach 6 strawberries Chicken and honeydew wrap (page 183) Dinner 1 orange 1 apple Tuna Pasta Bake (page 190)

Eat Smart Essentials Go out and buy this list of essential ingredients. It will not cost you the earth and will keep you out of trouble. It will allow you to be more selective and creative with your meals.

Fruit Apples Pears Lemons Watermelon Rock Melon Peaches Apricots Oranges Kiwis Grapes Mandarins Grapefruit Strawberries...Or whatever is in season

Vegetables Carrots Avocadoes Tomatoes Eggplant Mixed lettuce Baby spinach Cucumbers Onions Potatoes Sweet potatoes Brussel sprouts Bean sprouts Capsicum Bok choy Snow peas Mushrooms Chilli Limes Lemons...Or whatever is in season

Other Cooked cold meats Lean chicken

Lean turkey Lean pork Lean beef Fat free minced meat Hard boiled eggs Low fat cheeses Low fat natural yoghurt Vinaigrette dressing Sun dried tomatoes Olives Tofu Bolied potatoes Cooked rice Cooked pasta TIP: Choosing meat: Always tell the deli assistant that you want unprocessed meat.

Examples of unprocessed meat are roast beef, roast leg of ham and chicken breasts.

Pantry Wholemeal/multigrain bread Wraps and pasta Brown, basmati or wild rice Psyllium husks Untoasted muesli Raw oats Pasta and noodles

Sauces Soy sauce Oyster sauce Rice wine or white wine vinegar Sweet chilli sauce Tomato sauce Teriyaki sauce Mint sauce BBQ sauce

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Spices

Other

Mixed herbs Dried garlic Dried ginger Salt Pepper Curry paste Vegetable cubes Your favourite herbs and spices

Almonds Cashews Pine nuts Vegemite Honey Low salt ready made stock Extra virgin olive oil Canola oil Tea leaves or bags Dark chocolate Prunes

Canned goods Baked beans Tomato paste Curry paste Baby Corn Beetroot Mushrooms Artichokes Diced tomatoes Whole tomatoes Asparagus Corn kernels

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Freezer Packs of frozen vegetables Homemade Soup Recipe (page 158) Homemade Meat Pasta Sauce (page 189) Homemade Vegetarian Pasta Sauce (page 191) Premium ice cream

Weights and Measurements Don’t be too obsessed with weights and measurements; it does not have to be too specific.

If you like one ingredient more than another you may add more of it. You can be as flexible and creative as you wish.

Seasoning: you may add reasonable amounts of salt, pepper and herbs or use any other seasonings that you enjoy.

Guide to weights and measurements used Teaspoon Tablespoon Teacup

200ml

Mug

250ml

Gram

g

Kilogram

kg

2 Medium slices or 1 large slice of cold meat

50 - 70g

A handful of greens

40 - 50g

A pinch

10 - 15g

A small can

85 - 150g

A can

150 - 250g

1 serve meat or seafood

200 - 250g

Bread 1 serve

2 slices grainy bread

Cereals, Grains, Pastas, Rice, Noodles, Couscous, Muesli and Oats 1 serve

large handful or 1 teacup = 100g

Use of the oven Measured in degrees Celsius Average recommended temperature 180 degrees (but you should also read and follow your oven instructions)

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Journal (Your daily record of food and beverage intake, exercise and well being) Please feel free to buy your own diary/ journal (with dates). It does not matter where you choose to record your journal as long as the information is there for you to review daily or weekly.

A thousand mile journey begins by taking the first step.

Name Date Legend FV Fruit and vegetables MSE Meat, seafood and egg GDO Grains, dairy and oil (includes pasta, bread, rice, noodles, couscous)

Food intake (Tick columns to indicate what food category has been consumed and when) FV

MSE

GDO

Description/ Quantity

30 - 45min

45 - 60min

Breakfast Lunch Dinner Snack

Exercise (Indicate type of exercise and length of time) 0 - 15min

15 - 30min

60min+

Morning Afternoon Evening

Well-being (Rate your well-being today) Very good Wellbeing

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Good

Average

Bad

Very bad

Daily comment (What was the high-light or low-light of your day? Was it your birthday or did your car break down?)

My Body

Do not measure or weigh yourself too often, once a month is enough to keep yourself informed of your progress.

Give your body time to adjust - you will fall into shape.

Date Weight Waist Hip Dress Size

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Index COOKING WITH CHILLI AND LIME Starters

Sesame beef fillets

75

Teriyaki steak

76

Chickpea and yoghurt dip

7

Light and Delicious

Chilli, lime and sesame chicken salad

8

Baked eggs with mushrooms and tofu

79

Fish cakes

11

Caesar salad with mushroom and tofu

80

French stick with sun dried tomatoes and olives

12

Creamy mushroom and tofu sauce with egg noodles 83

Honey, avocado and celery dip

15

Double-decker mushroom and tofu

Smoked salmon and cucumber wrap

16

Fresh club sandwich

84

Spicy prawns with vegetables

19

Mini cheese and chicken Vol au Vents

87

Sweet and sour sweet potato wedges

20

Mushroom and tofu BLT on Turkish bread

88

Whiting fillets coated in egg white

23

Salmon, tofu and mushroom omelette

91

Scrambled eggs with mushrooms and tofu

92

Seared lamb with mushrooms and tofu

95

Salads Apple, artichoke and turkey salad

24

Steamed mushrooms stuffed with minced chicken

Asparagus, paw-paw and kidney bean salad

27

and soft tofu

Avocado and baby corn salad

28

Beef and baby spinach salad

31

Vegetarian

Chilled aromatic crab-meat salad

32

BBQ mushrooms and tofu

99

Simply refreshing

35

Bok choy, mushroom and tofu noodles

100

Spicy sardine salad

36

Capsicum, sun dried tomatoes, mushroom

Tangy tuna salad

39

and tofu salad

103

Warm honey pork salad

40

Mushroom and tofu pizza

104

Rockmelon, mushroom and tofu wrap

107

Snow pea, bean sprout, tofu and mushroom salad

108

Seafood

96

Baked fish served on asparagus

43

Spinach, mushroom and tofu salad

111

Barramundi stir fry

44

Stir fry mushrooms, onion and tofu

112

Pan fried spicy fish fillet

47

Pan fried tuna

48

Poached salmon in white wine

51

Seafood bowl

52

Seared scallops

55

Light Meals

Sesame prawns

56

Aromatic fusion salad

117

Snapper in coconut cream

59

Baked pepper and sesame fish

118

Mussels poached in wine

121

Prawns simmered in ginger, garlic and wine

122

Salami pizza

125

Sesame pork fillets

126

COOKING WITH MUSHROOM AND TOFU Meat

COOKING WITH GINGER AND GARLIC

Braised pork ribs

63

Side Vegetables

Chicken noodles in teriyaki sauce

64

Aroma, cherry and sundried tomato salad

Grilled herb sausages

67

Boiled brocco flower served with vinaigrette dressing 130

Lamb chops with mushrooms and tofu

68

Bok choy in oyster sauce

133

Mushroom, tofu and steak sandwich

71

Broccolini served with vinaigrette dressing

134

Oven baked lemon and pepper chicken

72

Brussel sprouts and squash

137

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129

Capsicum and bean stir fry

138

Smoked salmon and melon salad

Choy sum in sesame oil

141

Sweet potato soup served with wholemeal

Garlic and ginger mixed vegetables

142

sourdough bread

184

Honey zucchini and onion

145

Tomato pasta

184

Simple salad

146

Tuna and grapefruit salad

184

Stir fried spinach

149

Tuna pasta

184

Tangy peas

150

Turkey and pear salad

185

Vegetarian wrap

185

Vinaigrette dressing

185

Mains

184

Baked rack of lamb

153

Chicken rice

154

EAT SMART DINNER

Double poached chicken

157

Beef stir fry

187

Ginger and garlic chicken soup

158

Cabbage and celery pasta

187

Poached snapper

161

Chicken and mozzarella pizza

187

Pork chops in black bean sauce

162

Chicken curry

188

Seared prawns and scallops

165

Chicken meatballs

188

Steak grilled with ginger and garlic

166

Chicken stir fry

188

Thin beef slices in rice wine

169

Fried tofu

188

Grilled barramundi with steamed vegetables

189

Grilled salmon

189

EAT SMART BREAKFAST Avocado and egg melt

177

Homemade soup

189

Baked beans on pumpernickel

177

Meat pasta sauce

189

Cheese and avocado melt

177

Pork chops with vegetables

189

Fruit salad topped with low fat natural yoghurt

178

Spaghetti and mince

190

Grainy bread topped with avocado and tomato

178

Tuna pasta bake

190

Macadamia toast

178

Udon noodles with vegetables

190

Mushroom and asparagus melt

179

Veal chops with steamed vegetables

190

Poached eggs and ham

179

Vegetarian curry

191

Poached eggs and sausages

179

Vegetarian pasta

191

Roast turkey or beef slices topped with avocado

179

Vegetarian sauce

191

Smoked salmon scramble eggs

179

Three egg omelette

180

Traditional oats

180

Untoasted muesli topped with low fat natural yoghurt

180

EAT SMART LUNCH Bacon and egg roll

182

Baked potato with salad

182

Boiled egg sandwich

182

Chicken and honeydew wrap

183

Couscous salad

183

Ham salad

183

Roast beef baguette

183

Sardine salad

183

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Appreciation Greg my partner, an uncompromising food critic. Dean, my son and inspiration. You both took my life to new heights.

Tracey and Liesel for your professional and constructive input, always patient and giving priority to the making of this book.

Andrew, a natural talent, nothing too difficult to photograph.

Susan Rowe, an absolute TRUE FRIEND.

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About the Author: Pauline li-an Pauline, a psychologist, turned stay at home mum has had the opportunity to meet with other mums and occasionally watch day time TV. Through these forums she has come to realise the subjects of how to make healthy, quick and easy meals for the family, were major issues frequently being discussed.

Having always been interested in both health and nutrition, she now has the time to explore and research this field in more depth. Five years on EAT SMART LIVE WELL is the result. She now lives on the Gold Coast with her partner and their young son.

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eat smart live well Chilli and lime These two ingredients combined, add a refreshing and uplifting flavour to many dishes. Both ingredients are also a great source of vitamin C.

Mushroom and tofu Available all year round, mushrooms are light and tasty and are an excellent combination with the protein rich alternative, tofu.

Ginger and garlic A perfect culinary combination, these two ingredients offer many medicinal benefits including antioxidants and anti inflammatory properties.

Eat Smart Guide The easy to follow Eat Smart Guide equips you with lifelong skills towards feeling and looking your best and will help fulfill your desire to living a happy, healthy and joyous life.

www.eatsmartlivewellguide.com.au

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