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Want to know what foods are high in iron? Find out about Mim’s Low Starch Diet for losing weight and treating insulin resistance. The resources you need in a quick and easy format.

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Omelette With Fetta and Green Dill

This is my mother's recipe but she makes flat omelettes, I like to fold them over. It tastes good either way. Ingredients (Serves 4) 8 eggs 1 cup fetta, crumbled 1/2…

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Pea Soup

I've left out the bacon bones from this recipe because I wanted to keep it vegetarian. However, if you want to add 'animal' protein to the soup, try it with…

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Peach and banana smoothie (non-dairy, with Chia seeds)

Bored with your banana smoothie recipes? Try this for a twist. Boring? With peaches and chia seeds, a superfood containing omega 3, it’s more like ‘wow’! Ingredients (Serves 2) 1 medium-size…

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Pear and Ginger Juice

Simply delicious. Ingredients (Serves 4) 8 ripe pears, washed and quartered 12cm piece of ginger Method Put pears and ginger through the juicer. Stir well Add a little cold water if…

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Penne with Tuna, Olives and Capers

Keep the left overs, they are excellent in lunch boxes. I don't recommend cheese with this pasta. Ingredients (Serves 4) 400g (or 4 cups) dry penne pasta 2x425g cans tuna, drained…

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Peppermint Tea with Ginger

Warming and soothing for the tummy. Ingredients (Serves 4) 1 tablespoon peppermint tea-leaves (or 6 teabags) 1/2 cup fresh mint leaves 2 tablespoons grated ginger 1 tablespoon honey 4 cups (1…

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Pesto is a great addition to many recipes or delicious on it's own with crusty bread. It will keep in fridge for 2 weeks as long as the top of…

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Poached Eggs with Spinach and Yoghurt

Garlic in the yoghurt might sound a bit strange to you, but where I come from, we drizzle it over most vegetables. Trust me it is very good, just try…

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This porridge is delicious any day but it is particularly good on a cold morning. It does not need any sugar added to it as the grated pears and the…

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Potato and Leek Soup

Leeks are a personal favourite of mine--this tasty, versatile vegetable can be the base of stocks, soups, pasta and pies.   The symbol of Wales, the leek has been cultivated…

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Power breakfast smoothie

This delicious breakfast smoothie contains antioxidants, probiotics, protein and fibre. Everything you need to start your day. Ingredients One cup juice (orange, apple) 75g frozen berries (blueberries, raspberries, strawberries, mixed)…

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Protein Shake

This protein shake is fast, delicious and covers just about all major food groups. Ingredients (Serves 4) 4 cups milk 8 tablespoons protein powder 2 tablespoons ground LSA 4 bananas chopped…

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Pumpkin Pudding with Nutmeg and Walnuts

When my mother cooks pumpkin, pieces come out the same shape as when they went in and they are always cooked to perfection. When I do it they look a…

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Quinoa Salad

Quinoa, a superfood, high in iron and protein, is the main ingredient in Ros Royal's Super Salad. Delicious and healthy… and gluten free! Ingredients 1 cup red Quinoa 60g Ricotta…

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Red Lentil Soup

I grew up in a household where legumes featured regularly on the menu. My mother introduced it to our diets from a very early age. Over the years, legumes have been…

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Rice Paper Rolls

You can use any filling you wish in these rolls as long as you keep the ingredients reasonably dry. If the filling is too wet the rolls will get soggy…

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Ricotta and Berry Breakfast

This is a nutrient dense, low starch start to the day. Ingredients (Serves 1) 1/2 cup ricotta 2 tbs natural yoghurt 80g mixed berries (frozen and thawed are fine) 5 walnut…

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Ricotta Frittata with Leek, Fresh Garden Herbs and Roast Red Capsicum

An easy and very tasty recipe containing that all important protein, for a stay-at-home cafe style breakfast or lunch, from Caterina of Kangaroo Valley. Ingredients (Serves 8-10) 2 red capsicum 2…

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