Great nutrition and flavour in Australian Women's Weekly's Flexible Diet: The macro-based diet for your dream body

The latest of these is Flexible Diet: The macro-based diet for your dream body.

As the book's title suggests, it offers a flexible approach to eating, and all the recipes been specifically created with great nutrition and a balanced diet in mind.

Prep and cook time: 25 minutes

extra virgin olive oil spray

1 small red onion (100g), sliced thinly

1 small red capsicum (150g), sliced thinly

2 cloves garlic, sliced thinly

1/4 tsp chilli flakes

1 tsp ground cumin

1 tsp smoked paprika

400g can kidney beans, drained, rinsed

400g can diced tomatoes

2 tsp balsamic vinegar

50g wholegrain sourdough bread, halved

1/3 cup (95g) high-protein natural yoghurt

1 small avocado (200g), chopped

1/2 cup coriander leaves

1. Heat a medium non-stick frying pan over medium heat, spray lightly with olive oil spray. Add onion and capsicum; cook, stirring, for 10 minutes or until softened and browned. Add garlic, chilli, cumin and paprika; cook, stirring, for 1 minute or until fragrant.

2. Stir in the beans, tomatoes, vinegar and 1/4 cup (60ml) water. Simmer for 10 minutes or until thickened.

3. Divide smoky bean mixture between two serving bowls. Toast bread; serve beans with toast, topped with yoghurt, avocado and coriander. Season to taste.

Prep and cook time 45 minutes: (plus cooling)

200g chicken breast fillet

1/2 cup (125ml) salt-reduced chicken stock

1/2 tsp smoked paprika

1/2 tsp ground cumin

1/4 tsp chilli powder

1 clove garlic, crushed

1/2 small onion (40g), chopped finely

1/2 large tomato (110g), diced finely

2 wholegrain tortillas (80g)

1/4 cup coriander leaves

2 tbsp low-fat high-protein natural yoghurt

1/2 small green apple (65g)

1 cup (80g) shredded white cabbage

2 tsp extra virgin olive oil

1 tsp apple cider vinegar

1. Place chicken, stock, spices, garlic, onion and tomato in a medium heavy-based saucepan; bring to the boil over high heat. Reduce heat to low; cook, covered, for 12 minutes. Remove from heat; leave chicken to cool in sauce for 15 minutes.

2. Remove chicken from sauce; shred using two forks. Return pan with sauce to heat; bring to the boil. Cook over medium-high heat for 20 minutes or until thickened and reduced by half.

3. Meanwhile, to make cabbage and apple salad, core apple and cut into matchsticks. Place apple and cabbage in a bowl with oil and vinegar, season to taste; toss gently to combine.

4. Warm tortillas following packet directions.

5. Fill tortillas evenly with salad, shredded chicken, thickened sauce and 2 tbsp coriander leaves.

6. Coarsely chop remaining coriander; stir through yoghurt. Serve with tortillas.

Prep and cook time: 35 minutes

1/3 cup (65g) medium-grain brown rice

1 bunch broccolini (175g), trimmed, halved lengthways

2 x 100g barramundi fillets, skin removed

1/2 cup (40g) bean sprouts

1/2 cup coriander leaves

2 green onions, sliced thinly

1 long red chilli, sliced thinly

2 cm piece ginger, peeled, cut into julienne

2 tbsp gluten-free salt-reduced tamari

2 tsp lime juice

1 tsp sesame oil

1. Preheat oven to 200°C.

2. Bring rice and 1 cup (250ml) cold water to the boil in a small saucepan. Reduce heat to low; cook, covered, for 30 minutes or until water is absorbed. Remove from heat; stand, covered, for 5 minutes.

3. Meanwhile, cut two pieces of baking paper into 30cm x 40cm rectangles. Place baking paper on a clean work surface.

4. Place rice and broccolini, then fish, in centre of each piece of paper. Top with bean sprouts, coriander, green onion and chilli (reserving a little of each to serve). Add ginger; drizzle with tamari, juice and sesame oil. Fold edges of paper to enclose. Transfer parcels to an oven tray. Bake for 12 minutes or until fish is cooked through.

5. To serve, open fish parcels and top with reserved bean sprouts, coriander leaves, green onion and chilli.

prep and cook time 45 minutes (plus cooling)

extra virgin olive oil spray

1 medium eggplant (300g), cut into 2cm pieces

1 large red onion (300g), cut into thin wedges

300g five-spice firm tofu, cut into 4cm pieces

3 tsp ground cumin

1 1/2 tbsp extra virgin olive oil

300g high-protein natural yoghurt

1/2 cup mint leaves, chopped finely

60g baby rocket

1/3 cup (50g) pomegranate seeds

400g chickpeas, drained, rinsed

1 cup (40g) corn flakes

1/2 cup (40g) quinoa flakes

1 extra-large egg (60g)

2 tbsp linseed meal (flaxmeal)

1. Preheat oven to 200°C. Spray a 22cm loose-based, fluted tart tin with oil spray.

2. To make chickpea pastry, pulse ingredients until a soft dough forms. Using slightly damp hands, press the dough evenly into the base and side of the tin.

3. Line a large oven tray with baking paper. In a large bowl, combine eggplant, onion, tofu, cumin and oil; toss gently to combine, season. Spread onto lined tray. Place on top shelf of oven. Place tart case on bottom shelf. Bake for 30 minutes, or until tart shell is crisp and eggplant and onion are golden and soft, turning eggplant halfway through cooking time. Cool to room temperature.

4. Meanwhile, combine yoghurt and mint in a small bowl; season to taste.

5. Spread tart base evenly with yoghurt mixture; top with combined eggplant mixture and rocket. Sprinkle with pomegranate seeds to serve.