We use Australian standard measures. In liquid measures, 250ml = 1 cup. Dry ingredients are measured in level 1 cup, ½ cup, ¹⁄³ cup and ¼ cup measures. 1 tablespoon = 20ml (note NZ, US and UK tablespoon = 15ml). 1 teaspoon = 5ml. We use 59g to 60g eggs. We use 1100-watt microwaves, unless otherwise specified.
HEART FRIENDLY: Low saturated fat, high fibre, lower sodium with heartfriendly fats. Desserts that are based on low-fat dairy without fruit/grain ingredients don’t need to be high fibre. DIABETES FRIENDLY: Low saturated fat, high fibre, lower sodium with lower GI carbs. HEALTHY: Low saturated fat, less than 3000kj and 800mg sodium per main meal. VEGETARIAN: No meat, fish or poultry but may contain eggs and/or dairy. GLUTEN FREE: No gluten-containing ingredients (ie, wheat, rye, barley, oats or derivatives). HIGH IN CALCIUM: At least 200mg of calcium per serve from lower fat dairy products and/or canned fish with bones. LOWER GI: Low saturated fat with at least 10g carbs per serve from lower GI carbs. CONTAINS OMEGA-3: Contains at least 115g raw or 95g canned oily fish per serve, or at least 100g raw oysters, mussels, scallops or squid/calamari per serve.