The CSIRO total wellbeing diet, 212pp.
by Dr Manny Noakes with Dr Peter Clifton
Penquin Books, Victoria, 2005
Cooking on page 132
Obesity rates have doubled in Australia in the last 20 years, with more than 60 per cent of Australians being overweight to obese. Estimates show that up to one-third of Australian women are actively trying to lose weight, but are confused about what works and what’s right to eat.
Enter the nation’s leading science organisation, the Commonwealth Scientific and Industrial Research Organisation. In an effort to guide the community, CSIRO set out to develop a weight-loss program that actually works.
The book’s 12-week menu plan and recipes are the result of controlled scientific trials conducted over several years. Dishes are nutritionally balanced, protein-plus and low-fat.
I bought the book for $17.50 from our ABC Shop (the ABC being Australia’s public broadcasting TV and radio stations). Volume 2 has been published, but I don’t own it YET! The other day I saw it ‘on sale’ at a secondhand bookstore for $25. Don’t think I’ll be buying much there.
We’re cooking on page 132 today, because page 32 discusses the benefits of physical activity. So I think I’ll go walk the dog while you have a read of this. 🙂
Barbecued swordfish with charred Mediterranean vegetables and olives
1 red capsicum (pepper), seeded and thickly sliced
1 yellow capsicum (pepper), seeded and thickly sliced
2 zucchini (courgette), sliced lengthways
1 red (Spanish) onion, thickly sliced
2 tablespoons olive oil
2 cloves garlic, chopped
8 kalamata olives
2 teaspoons balsamic vinegar
1 tablespoon chopped flat-leaf (Italian) parsley
1/4 cup torn basil
juice of 1/2 lemon
olive oil spray
4 x 200 g swordfish steaks
Preheat a grill plate or barbecue grill to high.
Place capsicum, zucchini and onion in a bowl with half the oil and lightly season. Toss to coat thoroughly. Transfer to grill plate and cook, turning occasionally, for 3–5 minutes, or until charred and slightly wilted. Return vegetables to bowl. Add garlic, olives, balsamic vinegar, parsley, basil, lemon juice and remaining oil and toss lightly. Cover with plastic wrap and allow flavours to infuse while cooking the fish.
Lightly spray swordfish steaks with oil spray and lightly season. Char-grill for 2 minutes each side, or until cooked.
Divide vegetables between service plates and top with fish. Serve with lemon wedges.
How it played out
I pounced on two packs of swordfish steaks—half price, use by today. I didn’t have a yellow capsicum, so used two red ones, but otherwise followed the recipe. Oh wait, I used double the number of olives.
Great tasting fish dish that’s light, healthy and fresh. I need to lose 4–5 kilos, so should cook from this book more often.