ALL THE BITS AND BOBS YOU NEED TO GET THE BEST FROM OUR RECIPES
We use Australian standard measures. In liquid measures, 250ml = 1 cup. Dry ingredients are measured in level 1 cup, 1⁄ 2 cup, 1⁄ 3 cup and 1⁄ 4 cup measures. 1 tablespoon = 20ml (note NZ, US and UK tablespoon = 15ml). 1 teaspoon = 5ml. We use 59-60g eggs. We use 1100-watt microwaves, unless otherwise specified.
Heart Friendly: low saturated fat, high fibre, lower sodium with heart-friendly 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: has at least 115g raw or 95g canned oily fish per serve, or at least 100g raw oysters, mussels, scallops or squid/calamari per serve.
WHAT’S IN A SERVE?
Our ‘to serves’ are based on the below amounts for 4 people, and included in the nutrition analyses. RICE = 4 cups cooked rice PASTA = 375g uncooked dried pasta
COUSCOUS = 3 cups cooked couscous made with water
MASHED POTATO = 800g peeled and boiled desiree potatoes, 20g butter and 2 tablespoons full-fat milk
BREAD = 4 x 50g slices crusty white bread or 4 x 70g slices sourdough bread
PARMESAN CHEESE = ¹⁄³ cup finely grated
SALAD LEAVES, BABY ROCKET OR BABY SPINACH = 80g
SOUR CREAM = ¹⁄³ cup LEMON OR LIME WEDGES = 1, cut into wedges
TOMATO SAUCE, BARBECUE SAUCE OR SWEET CHILLI SAUCE = ¹⁄³ cup GRAVY = 1 cup instant gravy
PLAIN GREEK-STYLE YOGHURT = ¹⁄ ³ cup DOUBLE CREAM = ¹⁄³ cup WHIPPED CREAM = ½ cup pure cream, whipped
CUSTARD = 1 cup
CHOCOLATE CURLS OR GRATED CHOCOLATE = 40g
ICE-CREAM = 4 x 45g scoops vanilla ice-cream