Healthy Cooking Guide


Story Details

With a family history of cancer, Dee and Scott Allison decided it was time to change to change their lifestyle--and their diet.

They were put on a healthy cooking and eating plan devised by best-selling author and dietician Caron Milham, who says we've become a heavy nation obsessed with fad and crash dieting. A dangerous path promoted on TV shows like the Biggest Loser.

Caron says fad diets are bad for health, and people should be getting onto healthy eating so that it becomes a new lifestyle pattern, rather than a yearly yo-yo diet.

So Caron's just written the 'Australian Healthy Cooking Guide'. It's a follow up to her successful healthy shopping guide which has a detailed breakdown of the good and bad on our supermarket shelves.

Caron says: "People will benefit by being able to have quick and easy tasty food that is also healthy. So many books out there are quick and easy and tasty, not healthy or healthy but don't taste nice or long winded."

Her latest book is jammed with recipes Caron's devised for her clients over the last 25 years, as well as some handy tips.

The Australian Healthy Cooking Guide by Caron Milham is published by Random House Australia, and is available in all good bookstores. RRP $24.95

Details of the recipes featured on the program are below:


Pumpkin and Cauliflower Soup
Serves 4
500g pumpkin, peeled
1 large onion, chopped
1 cup chopped cauliflower
� teaspoon curry powder
� teaspoon cumin
1 tablespoon dried chives
2 cups chicken stock

  1. Place the vegetables into a saucepan or casserole dish with all the other ingredients.
  2. Cook until the vegetables are soft.
  3. Pur�e in a blender for a smooth consistency. Reheat gently before serving.

KJ (cal) 337 (81)
Fat 0.9g
Saturated Fat 0.5g
Carbohydrate 12.5g
Protein 4.2g
Sodium 624mg
Fibre 2.7g

Beef Base
(Serves 12)

2 tablespoons olive oil
1� kg lean beef chuck steak,
3 large onions, chopped
3 cloves garlic, crushed
9 teaspoons wholemeal fl our
3 beef stock cubes
900ml water
2 bay leaves

  1. Heat 1 tablespoon of the oil in a large pan, add the beef in four batches and cook over a high heat until browned. Remove from the pan.
  2. Heat remaining oil, reduce heat to medium, add the onions and garlic to the pan, cook for 5 minutes or until soft and browned.
  3. Add the flour and cook until browned. Gradually add the combined stock cubes, water and bay leaves and cook, stirring until the sauce boils and mixture thickens.
  4. Return the beef to the pan, bring to boil, reduce and simmer covered for 1� hours or until the beef is tender. Remove the bay leaves when cooked.

Beef in Red Wine Sauce
(Serves 4)

canola or olive oil cooking spray
2 medium carrots, chopped
� cup dry red wine
1 bacon stock cube
500g button mushrooms, halved
�/� of Beef Base recipe (see page 82)
2 teaspoons thyme, chopped
2 teaspoons basil leaves, chopped
2 tablespoons low-fat plain yoghurt

  1. Spray a non-stick frypan with cooking spray, add the carrots and cook over a medium heat until soft.
  2. Add the red wine and the crumbled stock cube, bring to boil, reduce heat and simmer until the liquid is reduced by half.
  3. Stir in the mushrooms, Beef Base and herbs and simmer, covered for 10 minutes.
  4. Remove the lid and simmer for 5 minutes or until the sauce thickens slightly.
  5. Allow the dish to cool slightly and then stir through the yoghurt.

KJ (cal) 1230 (294) Sodium 500mg
Fat 9.9g Fibre 5.0g
Saturated Fat 3.4g
Carbohydrate 10.4g
Protein 32.7g

Quick 'n' Easy Cheesecake with Berry Sauce
(Serves 10)

300g Uncle Toby's Protein Plus cereal
or Weight Watchers muesli
100g canola margarine, melted
150g low-fat ricotta cheese
500g Yoplait no-fat banana and honey yoghurt
150g light cream cheese
3 tablespoons Splenda
1 packet diet strawberry jelly
� cup boiling water
200g frozen mixed berries, thawed

  1. Lightly grease and line the base of a 20cm springform pan with baking paper.
  2. Put the cereal and melted margarine into a bowl and mix to combine. Press into the base of the prepared tin, refrigerate until firm.
  3. Put the ricotta, yoghurt, cream cheese and 2 tablespoons Splenda into a bowl and beat using electric beaters until smooth.
  4. Put the jelly crystals into a bowl, add the boiling water and stir to dissolve. Set aside to cool slightly.
  5. Fold the cooled jelly into the yoghurt mixture.
  6. Pour into the chilled base and refrigerate for 1 hour or until set.
  7. Put the berries and remaining Splenda into a pan, and cook over a medium heat to warm the berries. Serve wedges of the cheesecake topped with the berry sauce.

KJ (cal) 1130 (270)
Fat 12.4g
Saturated Fat 3.9g
Carbohydrate 26.9g
Protein 11.5g
Sodium 462mg
Fibre 1.6g