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Chickpea and vegetable salad

Chichpea-SaladPreparation time: 25 minutes + 30 minutes standing
Cooking time: 40 minutes
Serves: 4

  • 250g of orange sweet potato, peeled and cubed
  • 1 red capsicum, halved, core removed
  • 2 slender eggplants, halved, core removed
  • 2 zucchinis, halved lengthways
  • 2 onions, quartered
  • Olive or canola spray
  • 300g tinned chickpeas, drained and rinsed
  • 1 tbsp chopped flat-leaf (Italian) parsley
  • ¼ cup of fat0-free, Italian dressing
  • 1 garlic clove, crushed
  • 2 teaspoons of chopped thyme
  1. Preheat oven to 220º. Line two baking trays with baking paper and ;ay out the vegetables in a single layer. Lightly spray with oil.
  2. Bake for 40 minutes, or until the vegetables are tender and begin to brown slightly on the edges. Allow to cool. Chop the capsicum, eggplant and zucchini into pieces the put the vegetables in a bowl with the chickpeas and half the parsley.
  3. Whisk together the dressing ingredients. Season with freshly ground black pepper, then toss with the vegetables. Leave for 30 minutes then sprinkle with the rest of the parsley before serving.
Nutrition information
  • Energy: 752kJ (180 Cal)
  • Fat: 2.9g
  • Saturated fat: 0.3g
  • Carbohydrate: 25g
  • Fibre: 9g
  • Sodium: 236mg

Dietitians Tip
To save time and get organised prepare the roast vegetables while cooking your evening meal so you have plenty for lunches through the week.

Recipe is from 'Healthy Living with Diabetes,' a new recipe book that offers easy low GI recipes and lifestyle solutions.
Purchase your copy today from Diabetes SA.
Diabetes SA members: $21.50
Non-members: $27


Spicy Bean Patties

Spicy-Bean-PattiesServes 6


  • 1 cup of cold, drained kidney beans or lentils
  • 1 cup of mashed potatoes
  • ½ cup of rolled oats
  • 1 slice of wholemeal bread, crumbed
  • 1 egg, beaten
  • ¼ tsp of chilli powder
  • ¼ tsp of ground cumin
  • ¼ tsp of ground coriander
  • 2 tbsp of lemon juice
  • 2 tbsp of chopped fresh parsley


  1. Mix all ingredients together and form into patties.
  2. BBQ, grill or bake on a non-stick baking tray at 180º until lightly browned and heated through.

Serving suggestions

  • Serve as an alternative to a meat pattie on a wholegrain bun and lots of salad.
  • Serve with a simple side salad for a light meal.

Nutrition information (per pattie)

  • 446kj/106calories
  • 17g carbohydrate
  • 2g fat
  • 3g fibre

Sam Talbot Cooking Demonstration From the International Diabetes Federation

The IDF is featuring cooking videos from around the world in it's lead up to world Diabetes Day November 14th.

Here is the first video featuring Sam Talbot.


Beef and green vegetable stir-fry

beef-stir-fryServes 2



  • 2 teaspoons of olive oil
  • 100g lean rump steak, cialis trimmed and cut into strips
  • 2 garlic cloves
  • 1 small onion, chopped
  • 1 cup of green beans, chopped
  • 1 small zucchini, thickly sliced
  • 1 small bunch of bok choy
  • 2cm piece of ginger, finely grated
  • ½ tablespoon salt-reduced soy sauce
  • ½ table soon hoisen sauce


  1. Heat half of the oil on a medium heat.
  2. Stir-fry the onion, garlic and beef until brown then set aside.
  3. Heat other half of oil on high. Stir-fry beans and zucchini until just tender.
  4. Return beef, onion and garlic to wok with ginger, sauces and bok choy. Stir-fry until bok choy starts to wilt.
  5. Serve with 1/3 of a cup of cooked rice.





Fruit loaf with ricotta, viagra cinnamon and strawberries

Fruit-LoafPreparation time: 5 minutes
Cooking time: 5 minutes
Serving size: 1 (2 slices of toast per serve)

  • 2 x raisin (fruit bread)
  • ½ cup of low fat ricotta cheese
  • 1 teaspoon of cinnamon
  • Strawberries to serve
  1. Toast fruit loaf
  2. While loaf is toasting mix ricotta and cinnamon in a small bowl and slice strawberries
  3. Once loaf is toasted, top with ricotta cheese and strawberries
Per serve (2 slices of toast per serve)
  • Energy = 1405kj/334cal
  • Fat = 10g
  • Saturated fat = 5g
  • Carbohydrate = 36g
  • Fibre = 3g

Chilli-con-carneChilli con carne

Ingredients (serves 8)

  • 2 tbs spoons olive oil
  • 750g lean beef mince
  • 2 medium brown onions, finely chopped
  • 2 medium capsicums, chopped
  • 3 garlic cloves crushed
  • 1 long red chilli, chopped
  • 2 tsp Mexican chilli powder
  • 800g chopped tomatoes
  • 400g red kidney beans, drained, rinsed


  1. Heat oil in a large saucepan over medium heat. Add mince. Cook, stirring with a wooden spoon to break up mince, for 15 minutes or until browned.
  2. Add onions, capsicums, garlic and chopped chilli. Cook for 5 to 6 minutes or until vegetables are soft. Add chilli powder. Cook, stirring for 1 minute or until fragrant.
  3. Add tomatoes and 1 cup cold water. Bring to the boil. Reduce heat to medium-low. Simmer, partially covered for 30 minutes or until sauce has reduced slightly.
  4. Add beans. Increase heat to medium. Cook for 15 minutes or until beans are heated through and sauce has thickened.

Nutrition information per serve

  • Energy 1199 kJ / 285 cal
  • Protein 26 g
  • Total fat 13 g
  • Saturated fat 4g
  • Carbohydrate 11 g
  • Fibre 6 g
  • Sodium 191 mg

Dietitan's tips

  • To increase vegetable intake, serve with a large side salad or fill half of the plate with salad.
  • This dish goes great with rice, remember to allocate one quarter of your plate to rice if watching portion sizes.
  • Serve with natural style Greek yoghurt, this is a healthier alternative to sour cream.
  • Top with grated light tasty cheese.

Home made baked beans

Ingredients (serve 4)210038_baked_beans

  • 2 teaspoons of oil
  • 1 small brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 1 teaspoon paprika
  • 400g can diced tomatoes
  • 1 tablespoon tomato paste
  • 2 x 400g cans borlotti beans, drained, rinsed
  • ½ cup basil, chopped


  1. Heat oil in a deep, non-stick frying pan over medium heat. Add onion to frying pan. Cook, stirring, for 3 minutes or until onion is tender and light golden. Add garlic and paprika. Cook, stirring, for 1 minute.
  2. Add the tomatoes, tomato paste and beans. Cook, stirring often, for 5 minutes or until heated through.
  3. Once heated through stir through basil and season with pepper.
  4. Serve on wholegrain toast

Per serve

  • Energy = 998kj/237cal
  • Fat = 3
  • Sat fat = negligible
  • Carbohydrate = 30g
  • Fibre = 15g

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