know-how

ALL THE BITS AND BOBS YOU NEED TO GET THE BEST FROM OUR RECIPES

Super Food Ideas - - IN THIS ISSUE -

RECIPE KNOW-HOW:

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.

NU­TRI­TION KNOW-HOW:

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

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