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Recipes
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Celery, banana, blueberry and mint smoothie 

blueberry-smoothieServes: 2

Ingredients

  • 2 sticks of celery
  • 1 frozen banana
  • ½ cup frozen blueberries
  • A handful of fresh mint
  • 1 cup reduced fat milk*

* Could use any type of milk you like: soy, almond, rice, etc. but please note that this will change the nutrition information of the recipe.

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Honey soy noodles with chicken

stir-fry

Serves: 4

Ingredients

  • 300 g chicken thigh fillets, thinly sliced and fat trimmed
  • 750 g fresh Hokkien noodles
  • 1 tbs vegetable oil
  • 1 onion, cut into thin wedges
  • 2 sticks of celery, sliced diagonally
  • 1 large carrot, cut into strips
  • 1 red capsicum cut into strips
  • 1 head of broccoli cut into small florets
  • 1/2 tbs cornflour
  • 1/2 cup water
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Marinated salmon with roast vegetable quinoa salad

salmonServes 4

Ingredients

  • 2 1/2 tbs (40 ml) salt reduced soy sauce
  • 1/2 cup (125 ml) white wine
  • 1 tbs minced ginger
  • 2 lemons, zested and juiced
  • 600 g (4 x 150 g) salmon fillets
  • 2 zucchini, cut into chunks
  • 1 red capsicum, deseeded and cut into chunks
  • 1 red onion, cut into quarters
  • 1 cup quinoa*
  • 2 cups baby spinach
  • 1/4 bunch mint leaves, or to taste
  • 1 fresh chilli, finely diced
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Simple, quick and delicious banana and coconut porridge


porridge-with-bananaServes 2

Ingredients

  • 2/3 cup traditional rolled oats
  • 1 cup low fat milk
  • 1 banana, mashed (a banana that has just began to brown is tastiest in this recipe)
  • 2 tbs desiccated coconut
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Zucchini, baked beans and cheese mini muffins

After a fantastic informative National Diabetes Week Seminar, Diabetes SA was lucky to get a hold of this month's recipe, courtesy of the Grains and Legumes Nutrition Council.

zucchini-muffins

Preparation time: 10 minutes
Cooking time: 20 minutes
Makes: 24 mini muffins 

Ingredients

  • 1 cup plain flour
  • 2 tsp baking powder
  • ⅓ cup (30 g) grated tasty cheese
  • 1 zucchini, grated
  • 1 tbs finely chopped chives
  • 1 tsp thyme leaves, plus extra for top
  • 1 egg
  • ½ cup buttermilk
  • 1 x 220 g can baked beans, choose low salt varieties
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Moroccan chicken, lentil and tomato soup

lentils

Serves 6

Ingredients

  • 1 small cooked roasted chicken (weight 1.2 kg)
  • 1 tbs vegetable oil
  • 1 medium onion, chopped finely
  • 2 cloves of garlic, crushed
  • 3 stalks of celery, chopped
  • 3 carrots, peeled and chopped
  • 1 tsp cumin
  • 2 tbs ginger, freshly grated
  • 2 x 400 g canned tomato, salt reduced
  • 200 g dried lentils
  • 200 g dried chickpeas
  • ¼ cup basmati rice
  • 500 mL chicken stock, reduced salt
  • 500 mL water
  • juice of one lemon
  • bunch of fresh coriander, chopped
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Asian green stir-fry with cashews and soba noodles

bok-choy

For a cheap and easy weeknight meal, cialis nothing goes past a quick and easy stir-fry using seasonal vegetables. Asian greens are in season in May and make a delicious affordable meal.

Serves 2

Ingredients

  • 200 g packet dried soba noodles
  • 1 tsp vegetable oil
  • 1 garlic clove, crushed
  • 1 cm piece fresh ginger, peeled and grated
  • 1 red chilli, finely chopped (optional)
  • 150 g green beans, ends trimmed
  • 1 red capsicum, seeds removed and thinly sliced
  • 1 bunch bok choy (or other Asian green vegetable), leaves seperated
  • 2 tbs hoisin sauce
  • 60 g cashews, unsalted
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