Prep time: 10 minutes, Cook time: 30 minutes, Serves: 2

4-whole garlic cloves, peeled
2-tbsp of extra virgin olive oi
2-teaspoons dried chilli or paprika
6-pieces of soy and linseed bread or multigrain bread, cut into rounds using a cookie cutter (approx. 30-40 mm) and toasted
2-cups of broccoli, roasted
¼ cup of roasted almonds
250ml-canned cannellini beans, rinsed, drained
2-tbsp extra virgin olive oil
2-tbsp of lemon juice
Parsley to serve  ..

Prep time: 10 minutes, Cook time: 30 minutes, Serves: 2

1½ tsp olive oil
1 onion, finely chopped
500g wild mushrooms, wiped clean
500g cultivates mushrooms; button or brown mushrooms are fine
2 garlic cloves, crushed
Few sprigs thyme
2 tomatoes, chopped
1.2 litres vegetable stock or miso
2 tbsp of low fat yoghurt
A pinch of sea or vegetable salt and pepper
2 tbsp flat leaf parsley, chopped ..

Milk has been classified as one of the most nutrient rich foods in its purest form. It is an essential to include this in a balanced diet as it contains zinc, protein, riboflavin, and Vitamins A, B, D, E and K. There are more types of milk emerging within the nutrition and health circles that can be used and adapted into various diets that cater for a range of diseases and allergies . But when standing at the milk section of a super market, how do you know which one is best for you?

Within the developmental stages of the human body, there are different needs that must be met with the correct recommended daily intake of vitamins, minerals and nutrients. For example, babies actually require saturated fat for the healthy growth of their brain and eyes , whereas middle aged women must be careful of their protein consumption as excessive amounts can result in unwanted weight gain that may lead to obesity. Just keep this in mind when selecting your preferred milk. ..