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diabetic-friendly-recipes

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[ "2 tablespoons extra-virgin olive oil", "4 small multicolored bell peppers, thinly sliced", "1 large red onion, thinly sliced", "1 can black beans, rinsed", "2 tablespoons water", "1 tablespoon ground cumin", "1 tablespoon chili powder", "2 teaspoons smoked paprika", "1/2 teaspoon salt", "1/2 teaspoon ground pepper", "1/4 cup chopped fresh coriander, plus corinader leaves for garnish", "1/4 cup lime juice", "12 corn tortillas, warmed", "1/3 cup feta cheese", "2 small avocados, thinly sliced" ]

[ "heat oil in a large nonstick pan over medium-high heat. add bell peppers and onion; cook, stirring occasionally, until tender and slightly charred, about 12 minutes.", "stir in black beans, water, cumin, chili powder, paprika, salt and pepper; cook, stirring often, until the beans are heated through and the spices coat the vegetables, about 4 minutes. remove from heat; stir in coriander and lime juice.3. divide the mixture among tortillas; top with feta and avocado. garnish with coriander leaves, if desired" ]

[ "extra-virgin olive oil", "bell peppers", "red onion", "black beans", "water", "cumin", "chili powder", "paprika", "salt", "pepper", "coriander cor", "lime juice", "corn tortillas", "feta cheese", "avocados" ]

[ "3 tablespoons olive or canola oil", "2 tablespoons balsamic vinegar", "2 tablespoons strong rooibos tea", "1 clove of garlic, crushed", "500 g butternut, peeled and cut into chunky pieces", "300 g beetroot, peeled and quartered", "1 x 400 g tin butter beans, drained", "1 tablespoon chopped fresh origanum", "1 tablespoon chopped fresh parsley", "1 tablespoon chopped fresh mint or more parsley", "1 slice feta, crumbled", "lemon juice and black pepper to taste" ]

[ "preheat oven to 200 °c.", "mix the oil with vinegar, tea and garlic together in a large mixing bowl. toss butternut and beetroot in oil mixture until well coated. spoon in a single layer into an oven dish or baking tray.", "roast for 30-40 minutes and then add the beans and roast for 5 minutes more. stir herbs, remaining oil and feta into veggies. season to taste with lemon juice and pepper.", "spoon veggie and bean mixture onto salad leaves and serve warm or at room temperature." ]

[ "olive", "balsamic vinegar", "rooibos tea", "garlic", "butternut", "beetroot", "tin butter beans", "origanum", "parsley", "mint", "feta", "lemon juice black pepper" ]

[ "3 cups pumpkin, split and seeded", "2 tablespoons olive oil, divided", "freshly ground black pepper to taste", "2 cups whole wheat spaghetti", "1 1/2 cups reduced-sodium vegetable stock", "8 sage leaves, cut into thin strips", "1/4 cup diced yellow onion", "1/2 cup chopped red bell pepper", "2 cloves garlic, minced", "1 tablespoon cider vinegar", "1/8 teaspoon ground nutmeg" ]

[ "heat oven to 200°c. brush the pumpkin with 1 tablespoon oil and season generously with pepper. roast until soft. remove from oven and let cool to room temperature.", "bring a large pot of water to a boil. add the pasta and cook according to package instructions.", "puree the roasted pumpkin until smooth. slowly add the stock and puree until the sauce reaches the desired consistency.", "in a pan, heat the remaining olive oil over medium-high heat until shimmering slightly. add the sage and cook until bright green, about 30 seconds. add the onion, red pepper and garlic. sauté until soft, 3 to 5 minutes. add the pumpkin puree and season with vinegar, nutmeg and more black pepper. add the pasta and stir until pasta is well-coated." ]

[ "pumpkin", "olive oil", "black pepper", "wheat spaghetti", "vegetable stock", "sage leaves", "yellow onion", "red bell pepper", "garlic", "cider vinegar", "nutmeg" ]

[ "1 cup wild rice", "¼ cup pomegranate", "½ cup diced granny smith apples", "¼ cup diced celery", "2 teaspoons toasted almonds", "2 tablespoons parsley chopped", "100g diced red onion", "dressing:", "2 tablespoons apple cider vinegar", "2 tablespoons olive oil", "1 teaspoon whole grain mustard", "ostrich:", "200g ostrich cubes", "1 teaspoon black peppercorns, crushed", "1 teaspoon coriander seeds", "1 tablespoon peanut oil", "1 tablespoon honey" ]

[ "cook rice according to packet instructions and set aside to cool.", "combine cook rice with pomegranates, red onion, celery parsley and toasted almonds nuts.", "combine all dressing ingredients into a jar shake well, fold dressing through salad and serve.", "rinse the ostrich cubes, pat dry and coarsely cut into equal shape.", "add the black peppercorn with and coriander seeds in a mortar and coarsely grind.", "pour 10ml peanut oil into the peppercorn mixture and rub into the ostrich. cover and rest for 30 minutes in the refrigerator.", "heat the remaining oil on a saucepan and pan fry the ostrich until browned all sides for 2 minutes per side. remove from heat and brush with honey, plate over the fruity rice, pour dressing just before serving." ]

[ "wild rice", "pomegranate", "granny smith apples", "celery", "almonds", "parsley", "red onion", "dressing", "apple cider vinegar", "olive oil", "mustard", "ostrich", "ostrich cubes", "black peppercorns", "coriander seeds", "peanut oil", "honey" ]

[ "2 tablespoons coconut oil", "1 red onion, finely chopped", "1/2 cup massam curry paste", "3 potatoes, peeled, cut into 2cm chunks", "4 kaffir lime leaves, plus extra leaves to garnish (optional)", "11/2 cups chicken or vegetable stock", "1 cup coconut milk", "450g firm tofu, cut into large chunks", "1 tablespoon fish sauce", "1 tablespoon lime juice", "1/2 teaspoon brown sugar", "sliced red chilli, chopped salted peanuts & steamed jasmine rice, to serve" ]

[ "heat oil in a deep medium saucepan over medium heat. add onion and cook, stirring, for 4-5 minutes until softened. add curry paste and stir for 2 minutes or until lightly caramelised. add potato, lime leaves and stock, bring to a boil and cook for 15 minutes or until the potato is tender.", "add coconut milk, bring to a simmer, then add tofu and reduce heat to low. cook for 2-3 minutes to warm through. stir in fish sauce, lime juice and sugar. check seasoning to taste. scatter with red chilli, extra kaffir lime leaves (if using) and peanuts. serve with steamed rice." ]

[ "coconut oil", "red onion", "massam curry paste", "potatoes", "kaffir lime extra", "chicken", "coconut milk", "firm tofu", "fish sauce", "lime juice", "brown sugar", "red chilli peanuts ja rice" ]

[ "4 carrots", "1 punnet of mushrooms", "½ punnet baby marrows", "½ punnet patty pans", "1 red or yellow pepper", "2 tins of chopped tomatoes (2 x 410 g tins)", "1 tin of chickpeas(1 x 410 g tins)", "400 ml boiling water", "3 tablespoons tomato puree" ]

[ "start by chopping up all the veggies and set aside.", "place the olive oil into a saucepan followed by the crushed garlic, turmeric, cumin, chilli flakes, salt and pepper. once this starts to bubble, pour in the tins of tomatoes, tomato puree and boiling water. then stir in all the veggies. bring this to a boil and then turn it down to a simmer.", "let this cook for about 30 minutes and then pour in the chickpeas and the finely chopped coriander.cook this for a further 15-20 minutes or until the veggies start to feel soft.", "once everything is cooked and ready, squeeze in some lemon juice. serve each bowl with an extra sprinkle of coriander and some extra lemon on the side." ]

[ "carrots", "mushrooms", "punnet baby marrows", "punnet patty pans", "red pepper", "tomatoes", "chickpeas", "water", "tomato puree" ]

[ "g r i l l e d o s t r i c h :", "½ x tin black cherries (1/2 x 425 g. tin)", "2 x 200 g ostrich fillets", "1 tablespoon fresh thyme", "2 teaspoons olive oil", "s a u c e :", "50 ml port", "10 g sugar", "reserved cherry juice" ]

[ "drain the cherries and reserve the juice.", "cut a pocket into the side of each fillet and stuff with the cherries and thyme.", "heat the oil in a hot pan and sear the fillets on each side. transfer the fillets to a baking tray and bake at 180°c for 8-10 minutes.", "meanwhile combine the ingredients for the sauce and allow to simmer until it has thickened/ reduced. drizzle over the fillet when serving." ]

[ "black cherries", "ostrich fillets", "thyme", "olive oil", "port", "sugar", "cherry juice" ]

[ "1 ½ cups oat bran", "1 ½ cups cake flour", "½ cup dark brown sugar", "2 teaspoons baking powder", "2 teaspoons baking soda", "½ teaspoon salt", "1 cup chilled applesauce", "2 large eggs", "¼ cup vegetable oil", "1 cup raisins soaked in 2 tablespoon water" ]

[ "preheat the oven to 200° c. line or grease 12 muffin cups.", "blend together oat bran, flour, brown sugar, baking powder, baking soda, and salt in a large bowl. add chilled applesauce, eggs, oil and raisins; mix until well blended. spoon batter into the prepared muffin cups. let stand for 10 minutes.", "bake in the preheated oven until golden brown and a toothpick inserted into the centre of the muffins comes out clean, about 15 minutes." ]

[ "oat bran", "cake flour", "dark brown sugar", "baking powder", "baking soda", "salt", "applesauce", "eggs", "vegetable oil", "raisins" ]

[ "2 teaspoons olive oil", "6 cups chopped onions", "6 cups low-sodium beef stock", "2 cups water", "2 tablespoons fresh thyme", "2 tablespoons low-sodium soy sauce", "2 bay leaves", "1/4 teaspoon ground black pepper", "1 cup shredded gruyere cheese" ]

[ "heat the olive oil over medium-high heat in a large soup pot. add the onions and sauté for 5 minutes, stirring constantly. reduce heat to medium and continue to cook for 15 to 20 minutes until caramelized.", "add the broth, water, thyme, soy sauce, bay leaves and pepper. simmer for 20 minutes. remove the bay leaves.", "preheat the oven to broil. pour soup into 8 individual oven-proof soup bowls and top with cheese. place bowls on a baking sheet.", "grill for 2-3 minutes or until cheese is bubbly." ]

[ "olive oil", "onions", "be stock", "water", "thyme", "soy sauce", "bay leaves", "black pepper", "gruyere cheese" ]

[ "1/3 cup low fat milk", "1 slice whole wheat bread", "½ kg ground lean beef mince", "1 small onion (finely chopped)", "2 tablespoons parsley (finely chopped)", "1 teaspoon thyme (finely chopped)", "1 egg (beaten)", "¼ cup parmesan cheese", "2 garlic cloves (minced)", "1 tablespoon chili flakes", "salt and pepper , to taste", "2 tablespoons olive oil", "1 can chopped tomatoes", "¼ cup fresh basil leaves", "½ kg whole wheat spaghetti" ]

[ "put the milk and bread in a small saucepan over low heat and mash with a fork. when soft, set aside to cool.", "combine the beef mince, onion, parsley, thyme, egg, parmesan, garlic, chili and bread mixture in a bowl. season well. using your hands, form balls and place evenly on a deep baking tray", "cook in a preheated oven at 180°c for 15 minutes.", "in a saucepan, add the chopped tomato and basil leaves and season with salt and pepper. allow to cook for 10 minutes until it thickens. add the meat balls. set it aside.", "prepare the whole wheat pasta as per the package instructions. drain and add to the meat ball sauce.", "serve warm." ]

[ "milk", "wheat bread", "beef mince", "onion", "parsley", "thyme", "egg", "parmesan cheese", "garlic", "chili flakes", "salt pepper", "olive oil", "tomatoes", "basil leaves", "wheat spaghetti" ]

[ "2 tablespoons olive oil", "¼ cup onion, diced", "1 tablespoon garlic, crushed", "2 teaspoons parsley, chopped", "pinch of salt and black pepper", "¼ cup pearled barley, rinsed", "¼ cup brown lentils", "2 cups vegetable stock", "¼ cup carrots, diced", "¼ cup celery, diced", "¼ cup red pepper, diced", "¼ cup red cabbage, sliced", "2 tablespoons spring onion, sliced" ]

[ "heat oil, sauté onions, garlic, and parsley until softened.", "add barley, lentils and stock and simmer for 30-40 minutes until barley is about tender.", "add carrots, celery, pepper and cabbage, and simmer until vegetables, barley and lentils are cooked and softened.", "garnish with spring onions and serve." ]

[ "olive oil", "onion", "garlic", "parsley", "salt black pepper", "barley", "brown lentils", "vegetable stock", "carrots", "celery", "red pepper", "red cabbage", "spring onion" ]

[ "for the tofu", "400 g firm tofu", "1 teaspoon oil (olive, vegetable, or peanut oil)", "for the coleslaw", "8 cups coleslaw (or finely slice 3 cups green cabbage, 3 cups red cabbage, 1 medium red capsicum, 2 large carrots)", "2 spring onions thinly sliced", "2 cups bean sprouts washed and drained", "¼ cup fresh mint", "¼ cup fresh coriander", "720 g cooked soba noodles, prepared according to packet", "for the dressing", "2 ½ teaspoon extra virgin olive oil", "½ teaspoon sesame oil", "2 cloves garlic peeled and grated", "1 tablespoon rice wine vinegar (or other vinegar)", "1 lime juiced", "3 tablespoons peanuts, roasted unsalted, to serve (optiona)" ]

[ "drain the tofu and then press between a few pieces of paper towel to remove any excess moisture. (to make sure you get all the moisture out, you might like to put the tofu wrapped in paper towel between two heavy plates for 20 minutes).", "cut the tofu longways into 1.5 cm slices and then cut those slices in half.", "finely slice the green cabbage, red cabbage, capsicum, and carrot if not using a pre-prepared bag of coleslaw", "heat the 1 teaspoon of oil in a frypan over medium heat. add the tofu slices and pan-fry for 2-3 minutes flipping the slices to ensure they become golden but not burnt.", "in a shallow bowl, whisk together the olive oil, sesame oil, garlic and rice vinegar and then add lime juice depending on your tastes.", "in a large bowl add all the coleslaw ingredients and dressing and mix gently but well to combine.", "to serve, divide the coleslaw into bowls and top with the pan-fried tofu and peanuts (if using)." ]

[ "tofu", "firm tofu", "oil", "coleslaw", "coleslaw", "spring onions", "bean sprouts", "mint", "coriander", "soba noodles", "dressing", "extra virgin olive oil", "sesame oil", "garlic", "rice wine vinegar", "lime", "peanuts" ]

[ "8 lamb chops, fat trimmed", "1 teaspoon barbecue spice", "salt and black pepper, to taste", "2 tablespoons olive oil", "1 large onion (peeled and chopped)", "1 teaspoon mild masala", "1 can diced tomatoes (410g)", "1 green chilli (chopped)" ]

[ "rub the lamb chops with the barbecue spice and season well.", "in a large frying pan, heat half the oil and sear the chops until browned on both sides. remove and set aside.", "add the remaining oil to the pan, sauté onions with masala until soft.", "add tomatoes and chillies, stir gently over low heat.", "cover pan and cook for 15 minutes. arrange chops on a serving platter and cover with tomato chutney." ]

[ "lamb chops", "barbecue spice", "salt black pepper", "olive oil", "onion", "masala", "tomatoes", "green chilli" ]

[ "1 can black/red/or chickpea beans (rinsed and drained)", "3 eggs", "3 tablespoons vegetable oil", "⅓ cup cocoa (sifted)", "pinch of salt", "1 teaspoon vanilla essence" ]

[ "preheat the oven to 180°c. line a baking dish with greaseproof paper.", "combine all ingredients in a bowl and mix until you have a smooth texture.", "pour the mixture into the prepared baking dish.", "bake for about 35 minutes.", "allow to cool and cut into squares." ]

[ "black chickpea beans", "eggs", "vegetable oil", "cocoa", "salt", "vanilla essence" ]

[ "200g fine egg noodles", "2 fresh red chillies", "2 tablespoons sesame seeds", "4 teaspoons teriyaki sauce", "2 limes", "2 x 260g packs salmon fillets, skin-on, pin-boned", "olive oil", "2 pak choi", "320g stir-fry vegetables" ]

[ "cook the noodles to pack instructions while you deseed and finely chop the chillies. lightly toast the sesame seeds in a dry non-stick frying pan on a medium heat, then tip onto a plate. make a dressing with the teriyaki sauce, half of the chillies and the juice of 1 lime. drain the noodles, refresh under cold water and set aside.", "place the salmon on a board, skin side up, and carefully pull away the skin. cut each fillet into 4 chunks and season with sea salt and black pepper. put the sesame seed pan back on a medium heat with ½ tbsp olive oil. add the salmon skin and cook for a couple of mins until crispy and golden on both sides, then remove to a plate. add the salmon chunks and cook for 4 mins until golden on all sides, then remove to a plate, brush with a little teriyaki dressing and roll in the toasted sesame seeds.", "meanwhile, place another large non-stick frying pan or wok on a medium-high heat with ½ tbsp olive oil. finely shred the pak choi. add the stir-fry veg and pak choi to the hot pan and stir-fry for 3 mins, adding the noodles for a final min to reheat. turn the heat off, pour over the remaining dressing and toss well.", "divide the veg and noodles between the plates, sit the salmon chunks on top and break over the crispy salmon skin. scatter with the remaining chilli and serve with a squeeze of lime." ]

[ "egg noodles", "red chillies", "sesame seeds", "teriyaki sauce", "limes", "salmon fillets", "olive oil", "pak choi", "vegetables" ]

[ "2 large oranges, peeled and cut into chunks", "1 medium tomato, seeded and diced", "½ cup minced red onion", "¼ medium jalapeno pepper, minced", "1 tablespoon apple juice", "1 teaspoon grated orange zest", "1 teaspoon minced garlic", "½ teaspoon minced fresh ginger", "1 pinch salt", "1 tablespoon chopped fresh coriander" ]

[ "combine oranges, tomato, onion, jalapeño, apple juice, orange zest, garlic, ginger, and salt in a bowl; toss to combine.", "cover and refrigerate until chilled, about 30 minutes. stir in coriander before serving." ]

[ "oranges", "tomato", "red onion", "jalapeno pepper", "apple juice", "orange zest", "garlic", "ginger", "salt", "coriander" ]

[ "1 cup roasted root vegetables", "½ cup cooked or canned black beans, rinsed", "2 teaspoons extra-virgin olive oil", "1 teaspoon ground cumin", "1 teaspoon chili powder", "½ teaspoon ground coriander", "¼ teaspoon salt", "¼ teaspoon ground pepper", "4 corn tortillas, lightly toasted or warmed", "½ avocado, cut into 8 slices", "1 lime, cut into wedges", "chopped fresh coriander & salsa for garnish" ]

[ "combine roasted root vegetables, beans, oil, cumin, chili powder, coriander, salt and pepper in a saucepan. cover and cook over medium-low heat until heated through, 6 to 8 minutes.", "divide the mixture among the tortillas. top with avocado. serve with lime wedges. garnish with coriander and/or salsa, if desired." ]

[ "root vegetables", "black beans", "extra-virgin olive oil", "cumin", "chili powder", "coriander", "salt", "pepper", "corn tortillas", "avocado", "lime", "coriander salsa" ]

[ "400g plain low-fat yoghurt", "4 medium eggs", "3 teaspoons brown sugar", "3 tablespoons corn starch", "1 teaspoon vanilla extract", "1 teaspoon baking powder", "1/2 teaspoon salt" ]

[ "preheat the oven to 180 °c and grease a cake tin.", "in a large bowl, whisk together the yoghurt ,eggs and brown sugar till pale and creamy.", "sift in the remaining ingredients and mix well.", "bake for 20-25 minutes.", "remove from the oven and turn out onto a wired cooling rack. slice and serve once cooled completely." ]

[ "yoghurt", "eggs", "brown sugar", "corn starch", "vanilla extract", "baking powder", "salt" ]

[ "2 teaspoons olive oil", "1 medium onion (diced)", "2 cups ground lean beef", "½ green cabbage (chopped)", "1 l chicken stock", "2 cups water", "¼ teaspoon black pepper", "1 cup brown rice" ]

[ "heat the olive oil in a large soup pot over medium-high heat. add the onion and sauté 2-3 minutes or until the onions turn clear. add the ground beef and cook for 5-7 minutes until it browns. add the cabbage and cook for an additional 4 minutes.", "add all remaining ingredients, except for the brown rice. simmer the soup for 7 minutes.", "bring the soup to a boil; add the brown rice. reduce the heat to a simmer and cover the pot for 5 minutes.", "once the rice has cooked, serve immediately." ]

[ "olive oil", "onion", "beef", "green cabbage", "chicken stock", "water", "black pepper", "brown rice" ]

[ "2 1/2 cups whole wheat flour", "pinch of salt", "¾ cup black olives (pitted and chopped)", "2 tablespoons parmesan cheese (grated)", "1 tablespoon rosemary (chopped)", "2 eggs", "1 cup low fat milk", "½ cup butter (melted)" ]

[ "preheat oven to 180°c and line a muffin pan with paper cups.", "sift together the whole wheat flour and baking powder. stir in the olives, cheese and rosemary.", "whisk together the eggs and milk. combine with dry ingredients.", "add the butter and fold in well.", "spoon into muffin trays. bake for 20 minutes.", "turn out onto a wire rack and cool." ]

[ "wheat flour", "salt", "black olives", "parmesan cheese", "rosemary", "eggs", "milk", "butter" ]

[ "5 cloves roasted garlic", "1 tin red kidney bean drained and rinsed (230g)", "½ cup baby beetroot (boiled, peeled and diced)", "½ cup low-fat yoghurt", "3 tablespoon tahini", "2 tablespoons basil", "1 cup boiled –cooled water", "salt and pepper to taste" ]

[ "place the garlic in the oven and roast for 10 minutes at 180°c. mash with a fork and set aside to cool for use later.", "place all ingredients in a blender and pulse to a smooth, thick sauce consistency.", "season with salt and pepper.", "refrigerate for 1 hour before using." ]

[ "garlic", "red kidney bean", "baby beetroot", "yoghurt", "tahini", "basil", "water", "salt pepper" ]

[ "4 medium turnips", "4 teaspoons olive oil, divided", "4 chicken breasts, cubed (approx. 125 g each - 500 g)", "4 leeks", "250 g mushrooms", "2 teaspoon crushed garlic", "½ cup plain yoghurt", "2 large eggs", "2 tablespoons fresh chopped parsley", "¼ cup grated parmesan cheese", "salt and pepper, to taste" ]

[ "heat 2 t olive oil in a non-stick pan and cook the cubed chicken pieces. set the cooked chicken aside.", "slice the mushrooms and leeks.", "heat the other 2 t of olive oil and soften the mushrooms and leeks. just before cooked, add the garlic for the last 2 minutes. remove and combine with the chicken.", "peel turnips and cut the ends off flatly and evenly. spiralize them to tagliatelle thickness (blade c on the inspiralizer).", "boil turnip noodles for 2-3 minutes.", "in a small bowl or jug whisk the egg, yoghurt and parsley together well. season with salt and pepper.", "when the turnip noodles are done, drain them, return them to the pot off the heat, pour in the egg mixture and toss until evenly coated", "serve the noodles topped with the chicken, leek and mushroom mixture and garnish with grated parmesan cheese." ]

[ "turnips", "olive oil", "chicken breasts", "leeks", "mushrooms", "garlic", "yoghurt", "eggs", "parsley", "parmesan cheese", "salt pepper" ]

[ "2 slices brown or wholewheat bread", "juice and grated rind of 1 lemon", "½ teaspoon salt", "black pepper to taste", "2 cloves of garlic, finely chopped", "1 tablespoon dried or chopped fresh origanum", "4 x 160 g firm white fish portions, thawed if frozen", "1 tablespoon sunflower oil", "¼ cup water", "2 tablespoons chopped parsley" ]

[ "preheat oven to 180 °c.", "crumble bread with your fingertips to form small pieces.", "mix breadcrumbs with lemon rind, salt, pepper, garlic and origanum.", "place fish in an oven dish or baking tray and sprinkle with breadcrumb mixture and pour lemon juice and oil over the fish. pour water into the dish to prevent fish from sticking and drying out.", "bake for 20 minutes or until the fish is just cooked and the crumbs are golden brown. serve immediately with salad or veggies and a baked potato." ]

[ "brown", "juice lemon", "salt", "black pepper", "garlic", "origanum", "firm white fish", "sunflower oil", "water", "parsley" ]

[ "½ cup fresh grated coconut", "3 tablespoons chia seeds (hydrated in 40 ml boiled, cooled water for 30 minutes)", "1 cup low-fat yoghurt", "1 teaspoon lime zest", "pinch of salt" ]

[ "combine all ingredients.", "serve chilled." ]

[ "coconut", "chia seeds", "yoghurt", "lime zest", "salt" ]

[ "1½ cups red lentils, dry, soaked for at least 2 hours or overnight and well drained", "⅓ cup whole psyllium husk", "3 teaspoon baking powder", "2 tablespoons apple cider vinegar", "¼ cup water", "½ teaspoon salt" ]

[ "soak the lentils for at least 2 hours in a large bowl with plenty of water. then, rinse and drain them well.", "preheat the oven to 180°c and line a baking pan with parchment paper.", "place all ingredients in a food processor. blend for several minutes until everything is well mixed and sticks together.", "gently press the dough between your hands and shape it into a log. then, divide it into four equal pieces. shape each piece into a ball and transfer it to a parchment paper-lined baking pan. sprinkle some seeds on top of each roll.", "bake for about 30 mins and let them cool for a while before slicing." ]

[ "red lentils", "psyllium husk", "baking powder", "apple cider vinegar", "water", "salt" ]

[ "6 skinless chicken breasts", "1 teaspoon salt", "1 teaspoon black pepper (crushed)", "1 teaspoon olive oil", "2 small onions (finely chopped)", "3 cloves crushed garlic", "3 tablespoons red wine vinegar", "1 cup white wine", "2 tablespoon finely chopped basil", "2 tins (400g) italian peeled tomato", "1 cup black olives (pitted)", "1 cup chicken stock", "1 tablespoon brown sugar", "8 anchovy fillets", "¼ cup chopped parsley" ]

[ "season the chicken with salt and pepper.", "preheat the oven to 180°c", "heat the oil in a pan and brown the chicken (about 3minutes per side) and place in the casserole.", "in the same pan, add the onions, garlic and cook till golden and tender.", "add the wine and the vinegar and reduce by half.", "pour in the tomatoes and cook well. add the basil and sugar and reduce to a thick consistency.", "bake at 180°c for 30 minutes.", "remove and serve." ]

[ "chicken breasts", "salt", "black pepper", "olive oil", "onions", "garlic", "red wine vinegar", "white wine", "basil", "italian tomato", "black olives", "chicken stock", "brown sugar", "anchovy fillets", "parsley" ]

[ "juice of 1/2 to 1 lemon, according to taste, including pulp ·", "3 tablespoons extra-virgin olive oil", "1 garlic clove (or more to taste), smashed or minced", "1/2 teaspoon salt (to taste)", "dash of pepper", "2–3 tablespoons of water" ]

[ "in a small bowl or measuring cup, whisk together the lemon juice and pulp, plus the olive oil, smashed garlic clove, and salt and pepper.", "taste the salad dressing. if the taste is too strong, add a tablespoon of water or additional lemon juice and seasonings until you get the flavour you desire. remember, you want it to be a bit strong since it will be poured over greens and tossed." ]

[ "juice lemon", "extra-virgin olive oil", "garlic", "salt", "pepper", "water" ]

[ "pudding", "1 cup whole wheat flour", "¼ cup brown sugar", "½ teaspoon ground ginger", "3 tablespoons sunflower oil", "2 eggs, beaten", "½ cup low-fat milk", "½ cup buttermilk", "1 teaspoon bicarbonate of soda", "2 tablespoons apricot jam", "1 tablespoon white grape vinegar", "syrup", "½ cup water", "½ cup apple juice", "1 tablespoon honey", "½ teaspoon vanilla essence" ]

[ "pudding: preheat oven to 180 °c. combine the flour, sugar and ginger in a large mixing bowl.", "mix oil, eggs, milk and buttermilk and stir in the bicarb until dissolved.", "mix in the jam and vinegar. gradually stir liquid into the flour mixture until a smooth batter forms, with no lumps.", "pour the batter into an oven dish and bake for 35 minutes or until golden brown.", "syrup: meanwhile, place all the syrup ingredients in a small pot. bring to the boil and simmer for 10-15 minutes or until syrupy.", "prick the warm pudding with a fork and pour the warm syrup over. allow the pudding to absorb the syrup. serve warm with fresh fruit of your choice." ]

[ "pudding", "wheat flour", "brown sugar", "ginger", "sunflower oil", "eggs", "milk", "buttermilk", "bicarbonate soda", "apricot jam", "white grape vinegar", "syrup", "water", "apple juice", "honey", "vanilla essence" ]

[ "1 1/4 cups chopped fresh parsley", "1/3 cup finely grated parmesan", "2 garlic cloves, finely chopped", "3 1/4 cups baby rocket leaves, coarsely chopped", "80ml (1/3 cup) extra virgin olive oil", "2 (about 225g each) thick beef sirloin steaks", "olive oil spray", "3 pieces whole wheat wraps", "1/2 red onion, thinly sliced", "1 small red capsicum, halved, seeded, thinly sliced", "120g (2/3 cup) marinated artichokes, coarsely chopped" ]

[ "process the parsley, parmesan, garlic and 1 1/4 cups of the rocket in a food processor until finely chopped with the motor running, gradually add the oil in a thin, steady stream until the pesto is smooth. season with salt and pepper.", "preheat a barbecue grill or chargrill on high. spray beef with oil. season with salt and pepper. cook for 5 minutes each side for medium-rare or until cooked to your liking. transfer to a plate. set aside for 10 minutes to rest. thinly slice across the grain.", "spread the bread with the pesto. top with the beef, onion, capsicum, artichoke and remaining rocket. drizzle over the remaining pesto. roll up firmly to enclose the filling. halve." ]

[ "parsley", "parmesan", "garlic", "baby rocket leaves", "extra virgin olive oil", "beef sirloin steaks", "olive oil spray", "wheat wraps", "red onion", "red capsicum", "artichokes" ]

[ "3 medium-sized beetroot", "2 teaspoons cumin seeds", "2 tablespoons extra virgin olive oil", "400g tin chickpeas, rinsed and drained", "1 teaspoon tahini (sesame seed paste)", "juice of 1 lemon", "freshly ground black pepper", "toasted pitta bread, to serve (optional)" ]

[ "preheat the oven to 180°c.", "cut each beetroot into 6 pieces, then put them in a roasting tin and sprinkle with the cumin seeds and oil. season well and roast for 25 minutes.", "once roasted, put the beetroot in a food processor, add the chickpeas, lemon juice and tahini, and blitz until smooth. add a splash of water to loosen the mixture if necessary. season with plenty of freshly ground black pepper.", "serve immediately or refrigerate." ]

[ "beetroot", "cumin seeds", "extra virgin olive oil", "tin chickpeas", "tahini", "juice lemon", "black pepper", "pitta bread" ]

[ "4 x 110g sole fillets, skinned", "1 x lemon, zest and juice", "salt to taste", "black pepper to taste", "1 tablespoon canola oil", "½ onion finely diced", "1 ½ teaspoons garlic paste", "½ teaspoon chili flakes", "2 cups mushrooms, sliced", "2 ½ cups spinach deveined and sliced" ]

[ "drizzle fillet with lemon juice, zest, salt and pepper.", "heat oil, sauté onion until softened then add garlic and fry until light golden brown.", "mix in chili flakes, mushrooms salt and pepper and allow to simmer until most of the liquid has evaporated.", "add spinach and sauté for 2-3 minutes or until spinach is wilted. divide the mixture into four portions.", "place a portion of the cooled spinach and mushroom mixture on the widest part each fillet and roll up tightly, secure with a toothpick to hold spiral shape.", "arrange the stuffed fillets over a steaming rack and steam for 5-7 minutes or until the fish is cooked through.", "serve with sweet potato rounds and orange reduction." ]

[ "sole fillets", "lemon zest juice", "salt", "black pepper", "canola oil", "onion", "garlic paste", "chili flakes", "mushrooms", "spinach" ]

[ "2 cups berry juices (fresh)", "5 tablespoons agar agar", "2 tablespoons rice flour (for dusting)" ]

[ "add all ingredients to a pot.", "mix and whisk on low heat or until dissolved.", "decant into a bowl and whip with an electric beater until fluffy.", "refrigerate until firm.", "dust with rice flour and cut into shapes.", "keep in an airtight container in the fridge." ]

[ "berry juices", "agar agar", "rice flour" ]

[ "4 ripe tomatoes, skinned and deseeded", "1 small red onion, finely chopped", "2 rings pineapple from a tin in juice, finely chopped", "1 red chilli, deseeded and finely chopped", "2 tablespoons fresh chopped coriander", "freshly squeezed lime juice", "½ teaspoon jerk seasoning", "2 medium green plantains", "2 teaspoons sunflower oil", "½ teaspoon garlic salt", "½ teaspoon garlic granules", "½ teaspoon black pepper", "pinch cayenne (optional)" ]

[ "preheat the oven to 190°c. line a large baking tray with non-stick baking paper.", "mash half of the tomatoes with a fork and spoon into a bowl. roughly chop the remaining tomatoes and add to the bowl with the red onion, pineapple, chilli, coriander, lime juice to taste and jerk seasoning. stir well until combined. chill for 20 minutes to allow the flavours to mature.", "peel the plantains and slice1/2cm thick. toss in the oil, garlic granules and black pepper and spread in a single layer onto the prepared baking tray.", "bake for 15–18 minutes until completely baked and cooked. allow to cool and sprinkle with the cayenne pepper, if liked." ]

[ "tomatoes", "red onion", "pineapple", "red chilli", "coriander", "lime juice", "jerk seasoning", "green plantains", "sunflower oil", "garlic salt", "garlic granules", "black pepper", "cayenne" ]

[ "400g tin cannellini beans, drained and rinsed", "½ x 460g jar roasted red peppers, drained", "1 tablespoon lemon juice", "1 small garlic clove", "2 tablespoons olive oil, plus extra to drizzle", "1 tablespoon coriander seeds", "30g feta cheese, crumbled" ]

[ "blitz the cannellini beans, roasted peppers, lemon juice, garlic and olive oil in a food processor until smooth. season and set aside.", "heat a small frying pan over a high heat and dry fry the coriander seeds for 2-3 mins until fragrant, shaking the pan regularly, then lightly crush in a pestle and mortar or in a small bowl with the end of a rolling pin.", "transfer the dip to a bowl and garnish with the feta, toasted coriander seeds and a drizzle of oil. the dip will keep, covered, in the fridge for 3 days." ]

[ "tin cannellini beans", "red peppers", "lemon juice", "garlic", "olive oil extra", "coriander seeds", "feta cheese" ]

[ "1 cup (250 ml) uncooked samp · ·", "1 cup (250 ml) dried sugar beans", "2 bay leaves", "2 teaspoons sunflower oil", "2 onions, chopped", "1 green chilli (sliced)", "4 carrots, sliced", "1 tablespoon curry powder or to taste", "3 tomatoes, chopped", "¼ medium cabbage, cut into strips", "4 spinach leaves, cut into strips", "1 teaspoon salt", "lemon juice and black pepper to taste" ]

[ "soak samp and beans overnight in enough water and drain well.", "place the samp and beans in a large pot with bay leaves and cover with 4 cups water. bring to the boil, reduce the heat. cover with a lid and simmer for 2 hours or until tender. add more water if necessary.", "heat oil in a pot and fry onions, green chilli, carrots and curry powder.", "add tomatoes and simmer for 10 minutes.", "drain samp and beans. add with cabbage, spinach and salt to onions and simmer for another 10 minutes.", "season to taste with lemon juice and pepper and serve warm." ]

[ "ed samp", "sugar beans", "bay leaves", "sunflower oil", "onions", "green chilli", "carrots", "curry powder", "tomatoes", "cabbage", "spinach", "salt", "lemon juice black pepper" ]

[ "1/2 kg whole wheat penne pasta", "2 tablespoons extra-virgin olive oil", "1 cup boneless, skinless chicken breast or thighs, trimmed", "½ teaspoon salt", "¼ teaspoon ground pepper", "4 cloves garlic, minced", "½ cup dry white wine", "juice and zest of 1 lemon", "5 cups chopped fresh spinach", "4 tablespoons grated parmesan cheese, divided" ]

[ "cook pasta according to package directions. drain and set aside.", "meanwhile, heat oil in a large skillet over medium-high heat.", "add chicken, salt and pepper; cook, stirring occasionally, until just cooked through, 5 to 7 minutes.", "add garlic and cook, stirring, until fragrant, about 1 minute. stir in wine, lemon juice and zest; bring to a simmer.", "remove from heat. stir in spinach and the cooked pasta. cover and let stand until the spinach is just wilted.", "divide among 4 plates and top each serving with 1 tablespoon parmesan." ]

[ "wheat penne pasta", "extra-virgin olive oil", "chicken breast", "salt", "pepper", "garlic", "white wine", "juice zest", "spinach", "parmesan cheese" ]

[ "1 tablespoon extra-virgin olive oil", "1 small sweet onion, halved and thinly sliced", "3 cloves garlic, finely chopped", "4 cups low-sodium vegetable stock", "2 cups water", "500g baby red or white potatoes, halved lengthwise", "2 medium parsnips, peeled and diced", "1 teaspoon chopped fresh rosemary, plus more for garnish", "¼ teaspoon salt", "1 small bunch kale, stemmed and chopped", "½ cup grated parmesan cheese, plus more for garnish", "¼ cup low fat cream", "1 tablespoon lemon juice" ]

[ "heat oil in a dutch oven or large heavy pot over medium-high heat. add onion; cook, stirring occasionally, until tender, about 5 minutes. add garlic; cook, stirring constantly, until fragrant, about 30 seconds.", "stir in broth, water, potatoes, parsnips, rosemary and salt; bring to a boil. reduce heat to medium-low; cover and cook, stirring occasionally, until the vegetables are tender, about 15 minutes. using the back of a spoon, gently mash the vegetables to slightly thicken the soup.", "stir in kale, parmesan and cream; cook over medium-low heat, stirring occasionally, until the kale is wilted, about 10 minutes more. stir in lemon juice just before serving. garnish with additional rosemary and parmesan, if desired." ]

[ "extra-virgin olive oil", "sweet onion", "garlic", "vegetable stock", "water", "baby red", "parsnips", "rosemary", "salt", "kale", "parmesan cheese", "cream", "lemon juice" ]

[ "1 tablespoon olive oil", "2 cups diced butternut squash", "1 shallot, finely chopped", "4 cups thinly sliced kale", "1 tablespoon water", "8 egg whites", "3 large fresh sage leaves, chopped", "¼ teaspoon salt", "¼ teaspoon ground pepper", "¼ cup crumbled goat cheese", "6 slices whole-wheat bread, toasted" ]

[ "preheat the oven to 200°c.", "heat oil in a medium nonstick ovenproof or cast-iron skillet over medium-high heat. add squash and cook, stirring occasionally, until tender, about 10 minutes.", "add shallot; cook for 1 minute. stir in the kale.", "add water; cover and reduce heat to medium-low. cook until the kale is tender, about 5 minutes.", "remove from heat; spread the mixture evenly in the pan.", "whisk egg whites, sage, salt, and pepper in a large bowl. pour the egg mixture over the squash and kale in the pan. sprinkle evenly with cheese. bake until set in the center, 8 to 12 minutes.", "holding the pan over a cutting board and using a large spatula, lift and slide the frittata out of the pan and onto the cutting board. cut into wedges and sprinkle with leftover sage. serve with toast." ]

[ "olive oil", "butternut squash", "shallot", "kale", "water", "egg whites", "sage leaves", "salt", "pepper", "goat cheese", "wheat bread" ]

[ "1 tablespoon olive oil", "1 bay leaves", "2 cardamom pods", "1 onion , finely chopped", "1 tomato , finely chopped", "1 green chilli , slit", "1 teaspoon ginger , grated", "2 cloves garlic , grated", "salt , as per taste", "2 teaspoons garam masala powder", "1 teaspoon turmeric powder", "1 teaspoon red chilli powder", "1 teaspoon coriander powder", "1 cup white chickpeas, boiled", "1 cup spinach leaves, washed and roughly chopped" ]

[ "heat a teaspoon of oil in a pan ; add in the bay leaf and cardamom pods; saute for 1 minute or until spices start releasing aroma.", "now add in chopped onion, ginger and garlic and sauté over medium heat until onion turn light brown in color.", "once onion is ready add tomato puree, salt, turmeric powder, garam masala, coriander powder, red chili powder until you see the mixture coming together and thickening a little bit. add the spinach and mix well.", "add in the chickpeas and stir well." ]

[ "olive oil", "bay leaves", "cardamom pods", "onion", "tomato", "green chilli", "ginger", "garlic", "salt", "garam masala powder", "turmeric powder", "red chilli powder", "coriander powder", "white chickpeas", "spinach" ]

[ "2 tablespoons cake flour, sifted", "2 tablespoons chickpea flour", "1 teaspoon baking powder", "1 teaspoon paprika", "1 teaspoon black pepper", "pinch of salt", "¼ cup water", "¼ cup fenugreek leaves, trimmed and washed" ]

[ "in a small bowl, whisk water, flour, baking powder, salt, paprika and black pepper. allow batter to rest for 10 minutes.", "trim and steam fenugreek leaves for 5 minutes and wring out all excess water. fold into the batter until well combined.", "heat a non-stick pan over medium heat and when hot, scoop 2-3 spoonful of batter into the centre of the pan and cook until bubbles form, flip and cook for another 2 minutes. keep warm." ]

[ "cake flour", "chickpea flour", "baking powder", "paprika", "black pepper", "salt", "water", "fenugreeks" ]

[ "3 cups old-fashioned rolled oats", "1 ½ cups low-fat milk", "½ cup creamy natural peanut butter, divided", "1/3 cup brown sugar", "¼ cup unsweetened applesauce", "2 large eggs, lightly beaten", "1 teaspoon baking powder", "1 teaspoon vanilla essence", "½ teaspoon salt", "¼ cup mini semisweet dark chocolate chips" ]

[ "preheat oven to 180°c. coat a 12-cup muffin tin with cooking spray.", "combine oats and milk in a large bowl; let sit for 20 minutes. add milk, 1/4 cup peanut butter, brown sugar, applesauce, eggs, baking powder, vanilla and salt; stir to combine.", "fill each muffin cup with 2 tablespoons of batter, then divide the remaining 1/4 cup peanut butter and chocolate chips among the muffin cups, about 1 teaspoon each.", "cover with the remaining batter, about 2 tablespoons each. bake until a toothpick inserted in the center comes out clean, about 25 minutes. cool in the pan for 10 minutes, then turn out onto a wire rack. serve warm or at room temperature." ]

[ "olded rolled oats", "milk", "peanut butter", "brown sugar", "applesauce", "eggs", "baking powder", "vanilla essence", "salt", "dark chocolate chips" ]

[ "2 cups berry juices (fresh)", "5 tablespoons gelatin", "2 tablespoons rice flour (for dusting)" ]

[ "add all ingredients to a pot.", "mix and whisk on low heat or until dissolved.", "decant into a bowl and whip with an electric beater until fluffy.", "refrigerate until firm.", "dust with rice flour and cut into shapes.", "keep in an airtight container in the fridge." ]

[ "berry juices", "gelatin", "rice flour" ]

[ "200 g cherry/rosa tomatoes - halved", "1 yellow bell pepper – seeded, diced into roughly 2x2cm cubes", "1 tin black beans - well rinsed and drained(1 x 410 g tin)", "1/2 cup small diced red onion", "1 can of corn kernels(1 x 410 g tin)", "2 tablespoons lemon juice", "2 tablespoons olive oil", "1 teaspoon salt", "1/2 teaspoon freshly ground black pepper", "1/2 teaspoon minced garlic", "1/4 teaspoon ground cayenne pepper (if desired)", "2 avocados – ripe, peeled and medium diced", "fresh chilli – thinly sliced (if desired)", "1/4 cup fresh coriander" ]

[ "prepare and cut tomatoes, yellow pepper, onion and avocado.", "whisk the lemon juice, olive oil, salt, black pepper, garlic, and cayenne pepper together in a large bowl.", "add the tomatoes, yellow pepper, black beans, corn and red onion to the dressing in the large bowl. mix the vegetables well.", "when serving, fold the avocados, chilli and coriander into the salad." ]

[ "cherryrosa tomatoes", "yellow bell pepper", "black beans", "red onion", "corn kernels", "lemon juice", "olive oil", "salt", "black pepper", "garlic", "cayenne pepper", "avocados", "chilli", "coriander" ]

[ "2 large aubergines", "1¼ tablespoons olive oil", "1 onion, finely chopped", "8 skinless chicken thighs, excess fat removed", "1½ tablespoons harissa paste", "1 tablespoons tomato purée", "2 cups chicken stock", "2 teaspoons cornflour", "200g couscous", "2 tablespoons chopped coriander" ]

[ "heat the oven to 200ºc. lightly rub the aubergines with oil and place on a baking tray. bake for 20 minutes, turning once.", "heat the remaining oil in a large, heavy-based casserole dish or tagine. add the onion and sauté for 2-3 minutes. add the chicken to the dish, reduce the heat and cook for 10 minutes, until lightly browned. stir in the harissa and tomato puree.", "pour in 400ml of the stock and bring to a simmer. remove the stalk from the cooked aubergines and cut them into chunks. add to the chicken, cover and simmer for 20-25 minutes, until the chicken thighs are cooked through and juices run clear.", "mix a little of the casserole liquid into the cornflour then stir back into the chicken to thicken. in a separate dish pour the remaining stock over the couscous and stir in the coriander. spoon the couscous over the chicken and return the lid. turn off the heat for 5 minutes until the couscous is cooked." ]

[ "aubergines", "olive oil", "onion", "chicken thighs", "harissa paste", "tomato purée", "chicken stock", "cornflour", "couscous", "coriander" ]

[ "350 g whole wheat pasta", "1 teaspoon olive oil", "2 cups diced broccoli", "2 cups cooked black lentils", "1 cup roasted capsicum, diced", "¼ cup fresh parsley", "2 tablespoons toasted pine nuts", "2 cups chopped tomatoes", "barbie dressing:", "2 tablespoons tahini", "150g cooked beetroot", "4 tablespoons lemon juice", "1 small garlic clove", "1 tablespoon maple syrup", "4 tablespoons water", "pinch of salt" ]

[ "cook the pasta as per the packet instructions. once drained, stir in 1 teaspoon of olive oil and allow it to cool down.", "blanch the broccoli by adding them to a pot of boiling water. cook for 2 minutes, then drain and transfer to a bowl of ice water. allow to cool down and drain.", "blend the dressing ingredients until smooth. this includes tahini, beetroot, lemon juice, a small garlic clove, maple syrup, water, and a pinch of salt.", "to assemble the salad, layer the sauce, pasta, lentils, broccoli, capsicum, tomatoes, parsley, and toasted pine nuts in a bowl. mix well." ]

[ "wheat pasta", "olive oil", "broccoli", "black lentils", "capsicum", "parsley", "pine nuts", "tomatoes", "barbie dressing", "tahini", "beetroot", "lemon juice", "garlic", "maple syrup", "water", "salt" ]

[ "1 tablespoon coconut oil for frying", "1 onion chopped", "2 garlic cloves minced", "1 tablespoon ginger minced", "2 small carrots cut into slices or cubes", "1 ½ tablespoon curry paste or curry powder", "1 ½ cups beluga lentils", "1 can (440ml) strained tomatoes", "1 can (400 ml) coconut milk", "2 ⅓ cup vegetable stock", "1 sweet potato cut into cubes", "2 cups fresh baby spinach", "salt and pepper to taste", "2 tablespoon lime juice or to taste" ]

[ "heat the coconut oil in a saucepan. add the chopped onions, garlic, ginger and carrots and sauté for 1-2 minutes.", "add the curry paste, black lentils and sauté for another minute. then add strained tomatoes, coconut milk and 1 cup of the vegetable stock. stir to combine and bring to a simmer. cook covered for about 20-25 minutes while stirring occasionally and adding the remaining stock gradually.", "add the sweet potato cubes and cook for another 15 minutes, or until the sweet potato is tender and the curry is thick and creamy. taste and adjust with salt, pepper, and lime juice. add spinach and cook for a further minute until wilted as desired.", "garnish your curry with a swirl of non-dairy yoghurt, fresh chopped parsley or coriander, and sesame seeds or other toppings you like." ]

[ "coconut oil", "onion", "garlic", "ginger", "carrots", "curry paste", "beluga lentils", "tomatoes", "coconut milk", "vegetable stock", "sweet potato", "baby spinach", "salt pepper", "lime juice" ]

[ "½ cup mixed seeds", "¼ cup oats", "1 ½ cups nutty wheat flour", "1 teaspoon baking powder", "¾ teaspoon bicarbonate of soda", "2 teaspoons of mixed spice", "½ teaspoon salt", "2 large eggs", "¼ cup honey", "¼ cup apricot jam", "1 teaspoon vanilla essence", "½ cup vegetable oil", "¼ cup of coconut oil (or butter)", "½ cup of banana, mashed", "½ cup carrot, grated", "½ cup apple, grated with skin on", "¼ cup chopped nuts" ]

[ "preheat the oven to 190˚c and place the rack in the middle of the oven. grease your muffin tin. in a dry pan over medium-high heat, lightly toast the seeds and oats until light golden.", "sift together the dry ingredients, even the nutty wheat flour, putting the bran back into the mixture after sifting as much of the flour out as possible.", "blend together the eggs, jam, honey and oils until well combined. add the dry ingredients, fruit and nuts and stir until combined.", "spoon the mixture into the muffin tin until almost at the top but not quite. bake in the oven for 15 – 20 minutes, until golden and springy. a knife should come out clean, but the muffins should still be very moist inside from the fruit. allow to cool a bit before un-moulding them." ]

[ "mixed seeds", "oats", "nutty wheat flour", "baking powder", "bicarbonate soda", "mixed spice", "salt", "eggs", "honey", "apricot jam", "vanilla essence", "vegetable oil", "coconut oil", "banana", "carrot", "apple", "nuts" ]

[ "2 sweet potatoes (diced)", "2 potatoes", "2 cups water", "3 tablespoons oil", "½ onion finely diced", "1 teaspoon ginger and garlic paste", "1 tablespoon smoked paprika", "1 tablespoon tomato paste", "½ cup boiling water", "2 cups lean beef mince", "salt and black pepper", "½ cup mozzarella cheese", "1 tablespoon dried mixed herbs" ]

[ "peel and boil the sweet potato and potato, drain the water and mash.", "preheat oven to 180°c.", "in a large pot, add the oil and sauté the onions till golden brown.", "add in the ginger garlic paste, smoked paprika and tomato paste. cook off and add ½ a cup of boiling water.", "add in the beef mince and cook for 5-10 minutes. season well with salt and black pepper.", "in an ovenproof dish, layer the mince and top with mashed potato.", "add grated cheese, dried herbs and bake in an oven for 10-12 minutes." ]

[ "sweet potatoes", "potatoes", "water", "oil", "onion", "ginger garlic paste", "paprika", "tomato paste", "water", "beef mince", "salt black pepper", "mozzarella cheese", "mixed herbs" ]

[ "1 tablespoon olive oil, plus extra to serve (optional)", "1 onion, finely chopped", "1 carrot, finely chopped", "1 leek, finely chopped", "3 garlic cloves, finely chopped", "2 salad tomatoes, finely chopped", "1 teaspoon dried oregano", "100g quick-cook seven grains", "600ml vegetable stock", "100g spinach", "whole wheat crusty bread, to serve (optional)" ]

[ "heat the oil in a large, lidded saucepan set over a medium heat. add the onion, carrot and leek and cook, stirring occasionally, for 8-10 mins or until softened and coloured slightly. mix in the garlic.", "stir in the tomatoes, oregano and grains; pour over the stock. stir well and bring to the boil, then cover and reduce the heat to low. simmer for 15-20 mins until the grains are cooked through.", "increase the heat to medium and bring the soup back to the boil. add the spinach and cook for 5-6 mins until wilted. using a hand blender, blitz briefly to a chunky consistency. drizzle with a swirl of olive oil and serve with crusty bread." ]

[ "olive oil extra", "onion", "carrot", "leek", "garlic", "salad tomatoes", "oregano", "seven grains", "vegetable stock", "spinach", "wheat crusty bread" ]

[ "relish:", "1 tablespoon vegetable oil", "½ onion, finely chopped", "3 tomatoes, chopped", "1 chili, chopped", "1-2 garlic cloves (finely chopped)", "pancakes :", "1 egg", "1¼ cups low-fat milk", "½ cup cake flour", "½ cup whole wheat flour", "egg pancakes:", "6 eggs", "3 tablespoons milk", "1 chili, finely chopped", "1 teaspoon ground cumin", "salt and crushed black pepper" ]

[ "heat oil in a saucepan and sauté onions till soft.", "add tomatoes, chili and garlic and simmer over a low heat until thickened into a chunky relish. season and set aside.", "lightly whisk egg and milk in a bowl. sift flour, then fold through whole wheat flour.", "heat a little oil in a nonstick frying pan and pour in enough batter to make a thin coating along the base.", "leave to cook through, then flip and cook for an extra minute. continue until all the batter is finished", "whisk eggs, milk, chili, cumin and seasoning together.", "heat a little oil in the same nonstick pan and pour enough egg to coat the base of the pan (about ½ - 1cm thick).", "cook until set and flip to brown the other side, then place directly onto wholewheat pancake with a generous spoonful of tomato relish.", "roll and serve." ]

[ "relish", "vegetable oil", "onion", "tomatoes", "chili", "garlic", "pancakes", "egg", "milk", "cake flour", "wheat flour", "egg pancakes", "eggs", "milk", "chili", "cumin", "salt black pepper" ]

[ "4 aubergines (cut lengthwise in 4 pieces)", "3 cups broccoli rabe (rappini) (blanched and drained)", "sauce:", "7 tablespoons of hoisin sauce", "1 teaspoon smoked paprika", "1 tablespoon concentrated vegetable stock liquid", "1 garlic clove (minced)", "1 teaspoon chinese five spice powder", "½ cup water", "1 teaspoon smoked paprika", "3 spring onion stalks (finely chopped)", "1 tablespoon tahini", "3 tablespoons sweet soy sauce", "3 tablespoons coriander chopped", "3 tablespoons sesame seeds" ]

[ "preheat barbecue or oven to 200°c.", "grill the aubergine for 15 minutes, flipping every 4-5 minutes", "mix all the sauce ingredients together in a small pan and bring to the boil.", "coat the aubergines in the sauce and grill for 4 minutes further.", "serve with broccoli rabe (rappini) and sprinkle with coriander and sesame seeds." ]

[ "aubergines", "broccoli rabe", "sauce", "hoisin sauce", "paprika", "vegetable stock liquid", "garlic", "chinese five spice powder", "water", "paprika", "spring onion", "tahini", "sweet soy sauce", "coriander", "sesame seeds" ]

[ "125g prawns", "125g calamari", "125g mussels in shell", "1 tablespoon olive oil", "½ small red onion, diced", "2 teaspoons garlic minced", "¼ cup red pepper, diced", "2 teaspoons ground coriander", "½ teaspoon turmeric", "½ teaspoon cayenne pepper", "½ teaspoon cumin", "1 teaspoon fish spice", "½ cup brown rice", "2 cups vegetable stock", "¼ teaspoon salt", "½ teaspoon black pepper, crushed", "2 wedges lemon", "2 tablespoons parsley, chopped" ]

[ "shell and devein prawns then pat calamari and mussels dry using a paper towel.", "heat oil in a pan and sauté onion, garlic, pepper and spices. lower heat and sear seafood until colour develop. set aside.", "using the same pan, add rice. gently pour in stock, stir frequently and simmer on medium heat until rice is al dente.", "transfer seafood back into the pot, combine well and check seasoning. garnish with lemon wedges and parsley. serve immediately." ]

[ "prawns", "calamari", "mussels", "olive oil", "red onion", "garlic", "red pepper", "coriander", "turmeric", "cayenne pepper", "cumin", "fish spice", "brown rice", "vegetable stock", "salt", "black pepper", "lemon", "parsley" ]

[ "500g boneless, skinless chicken breast, trimmed and cubed", "1 teaspoon dried parsley", "1/2 teaspoon garlic powder", "1/2 teaspoon onion powder", "1/4 teaspoon salt", "1/4 teaspoon ground pepper", "1 tablespoon extra-virgin olive oil", "1 3/4 cups low-fat milk, divided", "1 1/2 cups reduced-sodium chicken stock", "1 ½ cups whole-wheat penne pasta", "1 1/2 cups bite-size broccoli florets", "2 tablespoons cake flour", "1 1/4 cups shredded reduced-fat sharp cheddar cheese, divided", "1/4 cup mild buffalo sauce", "chopped fresh parsley for garnish (optional)" ]

[ "toss chicken with dried parsley, garlic powder, onion powder, salt and pepper in a medium bowl until evenly coated.", "heat oil in a large skillet over medium-high heat. add the chicken in a single layer; cook, stirring occasionally, until golden, about 5 minutes. add 1 1/2 cups milk and stock; bring to a simmer. add pasta and cook, stirring occasionally, until just tender (checking the timing on your pasta package), adding broccoli during the last 3 minutes of cooking time.", "meanwhile, whisk flour and the remaining 1/4 cup milk in a small bowl. when the pasta is tender, stir in the flour mixture. cook, stirring occasionally, until thickened. remove from heat.", "add 1 cup cheese and buffalo sauce; stir until the cheese is melted. sprinkle with the remaining 1/4 cup cheese. garnish with parsley, if desired." ]

[ "chicken breast", "parsley", "garlic powder", "onion powder", "salt", "pepper", "extra-virgin olive oil", "milk", "chicken stock", "wheat penne pasta", "broccoli florets", "cake flour", "cheddar cheese", "buffalo sauce", "parsley" ]

[ "2 teaspoons pumpkin seeds", "2 teaspoons sunflower seeds", "2 small bananas, frozen", "150g blackberries", "75g low fat yoghurt", "50ml apple juice", "1 teaspoon porridge oats", "20ml lemon juice (optional)", "2 small ripe figs, sliced" ]

[ "toast the seeds in a small frying pan over a medium heat for 1-2 mins until just golden. set aside.", "put the bananas, 125g blackberries and 60g yogurt in a blender with the apple juice and oats; blitz to a thick smoothie-like consistency, scraping down the sides with a spatula if necessary. add lemon juice to taste, if you like. divide between 2 bowls and spoon through the remaining yogurt to create a swirl effect.", "arrange the sliced figs and the remaining blackberries on top, then scatter over the toasted seeds to serve." ]

[ "pumpkin seeds", "sunflower seeds", "bananas", "blackberries", "yoghurt", "apple juice", "porridge oats", "lemon juice", "e figs" ]

[ "¾ cup dry orzo", "1 bunch broccolini", "1 bunch asparagus", "1 1/2 cups cooked butterbeans", "155g small tomatoes (chopped in half)", "2 cups rocket", "1 small shallot (finely chopped)", "6 large green olives (pitted and chopped)", "2 tablespoon toasted pine nuts", "oil-free almond pesto :", "12 raw almonds", "1 clove garlic", "1 tablespoon nutritional yeast", "1 tablespoon lemon juice", "⅓ cup soy milk", "⅛ teaspoon chili flakes", "1 pinch sea salt flakes", "1 pinch freshly cracked black pepper", "1 cup basil (packed tightly)" ]

[ "cover the almonds in boiling water for 30 minutes. drain, peel off the skin (it should come off easily) and set aside. cook the orzo in a large pot of salted water according to the packet instructions. drain and rinse under cold water to stop the cooking process.", "trim off the bottom fibrous part of the asparagus. chop the rest of the asparagus into bite-size pieces, keeping the heads whole. trim off the bottom fibrous part of the broccolini. chop the rest into bite-size pieces.", "prepare a medium saucepan with water and bring to a soft boil. prepare a large bowl filled with ice water.", "cook the asparagus and broccolini in boiling water for 2 to 3 minutes. drain and transfer to iced water for two minutes, then drain again. this process is called blanching, and it prevents the vegetables from overcooking while retaining a vibrant green colour.", "prepare the dressing: in a small blender, add the almonds, garlic, nutritional yeast, lemon juice, chilli flakes, salt, pepper, and basil. blend until perfectly smooth. add a little more milk if necessary (this will depend on your blender).", "in a large salad bowl, combine the rocket, butter beans, orzo, tomatoes, broccolini, asparagus, shallots, olives, pine nuts, and the dressing. adjust salt to taste." ]

[ "orzo", "broccolini", "asparagus", "butterbeans", "tomatoes", "rocket", "shallot", "green olives", "pine nuts", "almond pesto", "almonds", "garlic", "nutritional yeast", "lemon juice", "soy milk", "chili flakes", "sea salt flakes", "black pepper", "basil" ]

[ "900 g fresh corn on the cob (approx. 400g kernels- tinned can also be used)", "500 g low fat plain yoghurt", "1 teaspoon fresh basil", "1 teaspoon fresh coriander", "2 teaspoons lemon juice", "200 g nectarine or fresh mango slices", "240 g skinless chicken breasts", "1 teaspoon paprika", "4 slices of low gi wholewheat brown bread (optional)", "3 tablespoons canola oil", "280 g peeled beetroot or fresh tomatoes", "200 g lettuce (butter or other)", "35 g peeled radishes" ]

[ "cook the corn in boiling water until tender. cut off the kernels.", "in a food processor, blend the yoghurt, basil, coriander and lemon juice together until smooth.", "spice the chicken breasts with the paprika and cook in boiling water. shred the cooked chicken.", "cut the bread into small blocks (croutons). fry these blocks in canola oil until crispy.", "peel and grate the beetroot. rinse the butter lettuce in water with salt. cut the radish and nectarines into slices.", ". arrange all the prepared vegetables on a plate topped with the shredded chicken, croutons and nectarines. serve the yoghurt sauce on the side." ]

[ "corn", "yoghurt", "basil", "coriander", "lemon juice", "nectarine", "chicken breasts", "paprika", "wholewheat brown bread", "canola oil", "beetroot", "lettuce", "radishes" ]

[ "1 cup pearled barley", "1 teaspoon ground cinnamon", "4 tablespoons brown sugar", "1 teaspoon anise seeds", "½ teaspoon fennel seeds", "½ cup chopped dried apricots", "½ cup raisins or dried cherries", "pomegranate seeds for garnish", "nuts of choice for garnish (sliced almonds, walnuts, and pistachios)" ]

[ "in a medium saucepan, combine the barley with 4 cups of water. bring to a boil over medium-high heat, then lower the heat and cover to simmer for about 20 minutes, stirring occasionally.", "uncover and stir in the cinnamon, sugar, anise seeds, and fennel seeds. stir in the dried fruit. cook for another 15 to 20 minutes or until the barley is fully cooked and tender, stirring occasionally. the dried fruit will rehydrate and plump up and the barley mixture will be creamy.", "transfer the mixture to serving bowls and top with nuts, more dried fruit, and pomegranate seeds for garnish." ]

[ "barley", "cinnamon", "brown sugar", "anise seeds", "fennel seeds", "apricots", "raisins", "pomegranate seeds", "nuts" ]

[ "2 red onions, 1 sliced, 1 chopped", "1 lemon, juiced", "1 teaspoon olive oil", "390g tin lentils, drained", "2 teaspoons ground cumin", "200g carrots, coarsely grated", "75g wholemeal breadcrumbs", "1 egg", "100g feta, crumbled", "70g pack wild rocket", "for the tzatziki :", "100g cucumber, seeded and finely diced", "100g low fat yoghurt", "10g mint, leaves chopped" ]

[ "preheat the oven to 200°c. marinate the sliced onions with the lemon juice for 30 mins; drain.", "heat the oil in a pan over a medium heat and cook the chopped onion for 2-3 mins. add the lentils and turn up the heat. cook for 2 mins to evaporate the liquid, adding the cumin towards the end. tip into a bowl.", "add the carrot, breadcrumbs and egg to the bowl and mix. fold in the feta and shape into 4 burgers 8cm wide and 2cm tall. transfer to a baking tray lined with baking paper; bake for 15 mins.", "mix the cucumber with the yoghurt and mint; season. serve the burger with a dollop of tzatziki and the rest alongside, with the marinated onion and rocket." ]

[ "red onions", "lemon", "olive oil", "tin lentils", "cumin", "carrots", "meal breadcrumbs", "egg", "feta", "wild rocket", "tzatziki", "cucumber", "yoghurt", "mint" ]

[ "1 cup quinoa, rinsed", "2 cups coconut milk", "1 teaspoon cinnamon", "pinch of salt", "2 teaspoon vanilla essence", "2 tablespoon maple syrup" ]

[ "using a fine mesh strainer, rinse the quinoa.", "bring the milk to a boil in a medium-sized pot over medium-high heat.", "add the quinoa and bring back up to a boil. reduce heat to low, cover with a lid and simmer for 15-20 minutes until most of the milk has been absorbed and the quinoa is tender.", "stir in the cinnamon, salt, vanilla and maple syrup until fully combined. serve with fresh fruit, toasted nuts or coconut flakes, cream, milk or extra syrup for added sweetness." ]

[ "quinoa", "coconut milk", "cinnamon", "salt", "vanilla essence", "maple syrup" ]

[ "4 medium white fish steaks", "1 lime leaf", "2 tablespoons lime juice", "2 tablespoons chopped coriander", "1 tablespoons chopped mint", "2 teaspoons brown sugar", "¼ cup white vinegar", "1 tablespoon oil", "4 cups brown rice (cooked to packet instructions)" ]

[ "prepare the fish by removing bones and cut into cubes.", "shred the lime leaf and mix with lime juice, chopped herbs, sugar and vinegar.", "heat the oil in a large pan and fry the fish cubes.", "pour in the sauce and allow to reduce.", "remove and serve over brown rice." ]

[ "white fish steaks", "lime leaf", "lime juice", "coriander", "mint", "brown sugar", "white vinegar", "oil", "brown rice" ]

[ "¼ (70g) cup dried apricots", "50g almonds", "¼ cup oats", "2 tablespoons (30g) pumpkin seeds", "2 tablespoons (30g) flaxseeds", "60g cashews", "2 tablespoons (30g) pistachios", "2 tablespoons (30g) walnuts", "1 tablespoon honey", "1 egg white", "a pinch of salt" ]

[ "preheat oven to 180°c and line a baking tray with greaseproof paper.", "soak dried apricots in cold water for 15-20 minutes. remove and finely chop.", "mix all nuts and seeds together in bowl.", "add chopped apricots, honey, egg white and pinch of salt to the seed and nut mixture.", "for the mixture into balls and pat down on the baking tray.", "bake for 15-20 minutes or until golden brown.", "remove and serve as desired." ]

[ "apricots", "almonds", "oats", "pumpkin seeds", "flaxseeds", "cashews", "pistachios", "walnuts", "honey", "egg white", "salt" ]

[ "1 large head cauliflower, stem trimmed and cut vertically onto steaks", "3 tablespoons extra-virgin olive oil", "salt to taste", "freshly ground black pepper", "1 1/2 cup marinara sauce", "1/4 cup parmesan grated", "1 cup mozzarella cheese, grated", "1/4 cup basil leaves, torn", "1 teaspoon crushed red chilli flakes" ]

[ "preheat oven to 220c°. arrange cauliflower in a single layer on a rimmed baking sheet and brush both sides with oil—season with salt and pepper.", "roast, flipping once, until cauliflower is tender and golden, about 35 minutes. remove from oven and top each cauliflower steak with marinara sauce. sprinkle with mozzarella and half of parmesan.", "switch oven to grill and grill cauliflower until cheese is bubbly and golden in spots, about 3 minutes. serve with remaining parmesan, basil leaves, and red pepper flakes." ]

[ "cauliflower ste", "extra-virgin olive oil", "salt", "black pepper", "marinara sauce", "parmesan", "mozzarella cheese", "basil", "red chilli flakes" ]

[ "1 tablespoon olive oil", "240g turkey cubes", "¼ cup black olives", "¼ cup green pepper diced", "¼ cup red pepper diced", "¼ cup yellow pepper diced", "¼ cup red onion diced", "1 carrot diced", "1 cup chickpeas", "1 teaspoon mild curry powder", "1 teaspoon ground coriander", "1 teaspoon black pepper", "½ teaspoon salt", "1½ cup chicken stock", "½ cup brown rice" ]

[ "heat the oil in a large saucepan, add turkey chunks and sauté for 5-10mins. then add in your vegetables and chickpeas.", "add your spices and continue to cook for 5 minutes.", "pour in chicken stock and simmer for 10 minutes until turkey is tender and sauce thickens.", "cook the brown rice according to the packaging instructions and set aside when rice is fully cooked. serve and garnish with parsley or coriander. serve with the turkey tagine." ]

[ "olive oil", "turkey cubes", "black olives", "green pepper", "red pepper", "yellow pepper", "red onion", "carrot", "chickpeas", "curry powder", "coriander", "black pepper", "salt", "chicken stock", "brown rice" ]

[ "300 g stone ground bread flour", "150 g stone ground whole wheat flour", "15 g salt", "20 g poppy seeds", "30 g pumpkin seeds", "20 g sesame seeds", "20 g flax seeds", "20 g sunflower seeds", "25 g digestive bran", "40 g rolled oats", "1 sachet dried instant yeast", "2 cups water (lukewarm)" ]

[ "preheat the oven to 180°c.", "in a large bowl, mix together the dry ingredients.", "make a well in the centre of the dry ingredients and add the lukewarm water.", "mix the dry ingredients into the water until all the ingredients are combined into a soft dough.", "grease a non-stick loaf pan and dust it with a little flour.", "pour the batter into the loaf pan and top with a few oat grains to decorate.", "put the loaf in a warm place to prove (rise) until nearly doubled in size.", "once your loaf has sufficiently risen, bake in the oven for 30-40 minutes until deep brown and crusty.", "remove the loaf from the bread tin and place it in a wire rack to cool." ]

[ "bread flour", "wheat flour", "salt", "poppy seeds", "pumpkin seeds", "sesame seeds", "flax seeds", "sunflower seeds", "digestive bran", "rolled oats", "instant yeast", "water" ]

[ "1 cup cowpeas", "2 teaspoon olive or canola oil", "750 g stewing beef on the bone, cut into cubes and excess fat removed", "2 onions, coarsely chopped", "2 celery stalks with the leaves, thickly sliced", "4 carrots, peeled and thickly sliced", "1 tablespoon grated fresh ginger", "1 clove of garlic, crushed", "4 teaspoon dried mixed herbs", "4 whole cloves", "2 bay leaves", "½ teaspoon salt", "4 cups (1 litre) strong rooibos tea", "3 ripe tomatoes, cubed", "300 g cauliflower, cut into florets", "2 large spinach leaves, cut into strips", "lemon juice and black pepper to taste", "3 tablespoons chopped fresh parsley" ]

[ "place cowpeas in a large bowl and cover with 3 cups (750 ml) cold water. soak overnight, drain and rinse.", "heat the oil in a large pot and fry meat until brown. spoon out.", "fry onions, celery and carrots in the pot for a few minutes. add ginger, garlic, dried herbs, cloves and bay leaves and fry for another few minutes.", "add the beans, meat, salt and tea and stir through. simmer with a lid for 1½-2 hours or until the meat and beans are cooked.", "stir in the tomatoes, cauliflower and spinach and simmer with a lid for 15-20 minutes or until just cooked. season with lemon juice and pepper and stir in the parsley.", "serve with a green salad or lightly cooked green veggies." ]

[ "cowpeas", "olive", "wing beef", "onions", "celery", "carrots", "ginger", "garlic", "mixed herbs", "cloves", "bay leaves", "salt", "rooibos tea", "tomatoes", "cauliflower", "spinach", "lemon juice black pepper", "parsley" ]

[ "350 g butternut cubes", "350 g sweet potato cubes", "150 g lentils, cooked", "2 ml ground cinnamon (1/2 teaspoon)", "2 ml ground nutmeg (1/2 teaspoon)", "30 ml extra virgin olive oil (2 tablespoons)", "salt and pepper", "1/2 cup ground almonds", "1 whole ice berg lettuce" ]

[ "preheat the oven to 180°c.", "add butternut, sweet potato and oil in a roasting tray. sprinkle cinnamon, nutmeg, salt and pepper.", "roast in the oven for 30 minutes, until soft. leave butternut and sweet potato to cool.", "mix lentils, veg and half the almonds in a bowl. mash the mixture together until even.", "taste and add more seasoning if necessary. split the mixture into 6 evenly sized balls.", "shape into burger patties and coat in the remaining almonds. drizzle oil into a non-stick frying pan on medium heat. fry the patties for 1 minute on each side until golden brown.", "put your burger patty on the middle of a whole ice berg leaf. wrap your burger up in a lettuce leaf and serve." ]

[ "butternut cubes", "sweet potato cubes", "lentils", "cinnamon", "nutmeg", "extra virgin olive oil", "salt pepper", "almonds", "ice berg lettuce" ]

[ "2 teaspoons olive oil", "1 large onion, peeled and finely chopped", "3 garlic cloves, peeled and finely chopped", "2 x 400g cans of chopped tomatoes", "4 tablespoons tomato purée", "1 teaspoon dried oregano", "1 teaspoon dried mixed herbs", "1 teaspoon paprika", "2 medium aubergines", "½ cup mozzarella cheese(grated)", "small handful fresh basil leaves", "25g grated parmesan cheese", "25g almond flour" ]

[ "heat 1 teaspoon of oil in a large saucepan and sauté the onion for 4–5 minutes over a low heat. stir in the garlic and cook for 2 minutes, stirring continuously. add the chopped tomatoes, tomato purée, and oregano. bring to the boil, cover, and simmer for 25 minutes.", "meanwhile, preheat the oven to 200°c. cover a couple of baking sheets with foil. thinly slice the aubergines lengthways and arrange in a single layer on the baking sheets. drizzle with the remaining olive oil and sprinkle with the dried herbs and paprika. bake for 25 minutes.", "spread some of the tomato sauce around the base of a 2 litre ovenproof dish and add a layer of baked aubergines. scatter over half the mozzarella and a few fresh basil leaves. repeat. cover with the remaining sauce.", "mix together the parmesan cheese and almond flour and scatter over the top. bake for 20 minutes until bubbling. scatter with fresh basil leaves and serve with a mixed green salad." ]

[ "olive oil", "onion", "garlic", "tomatoes", "tomato purée", "oregano", "mixed herbs", "paprika", "aubergines", "mozzarella cheesegrat", "basil leaves", "parmesan cheese", "almond flour" ]

[ "2 red peppers, halved, deseeded", "2 tablespoons extra-virgin olive oil", "2 shallots, chopped", "1 garlic clove, finely chopped", "250g cherry or baby plum tomato, halved", "small handful capers", "12 large black olives, stoned and roughly chopped", "20 basil leaves", "50ml white wine", "100ml tomato juice", "2 whole sea bass, about 600-700g each, gutted, scaled and cleaned", "1 teaspoon butter", "250g spinach" ]

[ "heat the grill to high. put the peppers, skin side up, on a baking tray, then pop them under the hot grill for about 10 mins until the skins blister and blacken. drop them into a bowl, cover with some cling film and leave until cool enough to handle. peel away and discard the skins, then roughly chop the peppers.", "heat the oil in a pan. add in the shallots and garlic and sweat briefly until soft. stir in the tomatoes, peppers, capers, olives and half the basil leaves, then sweat for a few mins until the tomatoes soften.", "pour in the wine and tomato juice. stir and gently simmer for 10-15 mins, adding a splash of water if the sauce becomes a bit dry.", "while the sauce is simmering, slash each side of the fish a few times. when the sauce is ready lay the fish on top cover with a lid. leave to cook on a low heat for 12-15 mins until the flesh feels firm when pressed.", "whilst the fish is cooking, melt the butter in a large pan, then fry the spinach until wilted, serve the fish over a bed of spinach with wild rice, drizzle over the sauce." ]

[ "red peppers", "extra-virgin olive oil", "shallots", "garlic", "cherry", "capers", "black olives", "basil leaves", "white wine", "tomato juice", "sea bass", "butter", "spinach" ]

[ "500g sirloin steak, about 1 cm thick", "½ teaspoon salt, divided", "½ teaspoon ground pepper, divided", "2 tablespoons grapeseed oil or canola oil", "4 cloves garlic, crushed", "5 sprigs fresh thyme", "3 sprigs fresh sage", "1 sprig fresh rosemary", "4 cups endives" ]

[ "sprinkle steak with 1/4 teaspoon each salt and pepper. heat a large cast-iron skillet over medium-high heat. add the steak and cook until charred on one side, about 3 minutes. turn the steak over and add oil, garlic, thyme, sage and rosemary. transfer the steak to a plate and top with the garlic and herbs. tent with foil.", "add endives and the remaining 1/4 teaspoon each salt and pepper to the pan. cook, stirring often, until the escarole starts to wilt, about 2 minutes. thinly slice the steak and serve with the escarole and crispy herbs." ]

[ "sirloin steak", "salt", "pepper", "grapeseed oil", "garlic", "thyme", "sage", "rosemary", "endives" ]

[ "2½ tablespoons vegetable oil", "4 small red onions, 2 roughly chopped, 2 finely sliced", "2 garlic cloves, crushed", "250g red split lentils, rinsed", "1 cup korma paste", "240g easy-cook brown rice, rinsed", "125g spinach", "15g fresh coriander, roughly chopped", "1 lemon, cut into wedges", "100g low-fat natural yoghurt (optional)" ]

[ "heat ½ tbsp oil in a large, lidded saucepan over a medium heat. fry the chopped onions for 5-7 mins until starting to soften. add the garlic and cook for a further 2 mins. add the lentils and the spices from the korma kit and cook for 2 mins, stirring well. add 325ml water, bring to the boil, then cover, reduce the heat to low and simmer gently for 10 mins. add the korma sauce, cover and simmer gently for 15 mins.", "meanwhile, cook the rice to pack instructions; drain and set aside. heat the remaining oil in a small frying pan over a high heat. add the sliced onions and cook for 12-15 mins, stirring regularly, until golden and crisp. use a slotted spoon to transfer to a plate lined with kitchen paper; sprinkle with a little salt and set aside.", "once the lentils are cooked, stir through the spinach and most of the coriander. serve with the rice, crispy onions, remaining coriander, lemon wedges and yoghurt, if you like." ]

[ "vegetable oil", "red onions", "garlic", "red split lentils", "korma paste", "brown rice", "spinach", "coriander", "lemon", "natural yoghurt" ]

[ "4 large bananas", "2 eggs", "100g dates, finely chopped", "3 heaped tablespoons low-fat greek-style yoghurt", "50g desiccated coconut", "2 tablespoons chia seeds", "300g self-raising flour", "¼ teaspoon bicarbonate of soda", "1 teaspoon mixed spice", "2-3 tablespoons milk" ]

[ "preheat the oven to 160°c. line a loaf tin with baking paper. in a large bowl, mash 3 bananas, then add the eggs, one at a time, whisking well after each addition. fold in the dates, yoghurt, coconut and chia seeds until combined.", "sieve in the flour, bicarbonate of soda and mixed spice and gently fold in. add 2 tbsp milk to loosen the mixture to a dropping consistency, adding the third spoonful if necessary. pour into the lined loaf tin.", "slice the remaining banana in half lengthways and place the halves on top of the loaf, cut-side up. bake on the middle shelf for 30 mins, then cover with foil and bake for a further 20-30 mins until the loaf is golden and a skewer comes out clean when inserted into the centre." ]

[ "bananas", "eggs", "dates", "greek yoghurt", "coconut", "chia seeds", "selfraising flour", "bicarbonate soda", "mixed spice", "milk" ]

[ "4 boneless, skinless chicken breasts, cut into bite-sized chunks", "1/4 cup olive oil", "2 garlic cloves, minced", "1 teaspoon dried oregano", "1 teaspoon dried thyme", "1/2 teaspoon salt", "1/4 teaspoon black pepper", "1 lemon, juiced", "1/4 cup plain yoghurt", "1/4 cup crumbled feta cheese" ]

[ "soak skewers in water for 10-15 minutes.", "preheat grill to medium-high heat.", "in a large bowl, whisk together olive oil, garlic, oregano, thyme, salt, black pepper, and lemon juice.", "add chicken to the bowl and toss to coat evenly.", "thread chicken onto skewers.", "grill skewers for 10-12 minutes, flipping halfway through, until chicken is cooked through.", "in a small bowl, mix together yoghurt and feta cheese to make a dip.", "serve skewers with yogurt-feta dip on the side." ]

[ "chicken breasts", "olive oil", "garlic", "oregano", "thyme", "salt", "black pepper", "lemon", "yoghurt", "feta cheese" ]

[ "1½ cups soba noodles", "1½ cup firm tofu", "2 tablespoons canola oil", "1 bunch spring onions, cut into pieces", "1 cup mixed mushrooms, sliced", "2 mixed peppers (green, red or yellow), sliced lengthways", "150g sugar snap peas, sliced lengthways", "1 onion, sliced", "1/2 shredded cabbage", "1 tablespoon fresh ginger, grated", "1 clove of garlic, crushed", "pinch of chinese five spice", "1 teaspoon reduced sodium soy sauce", "pinch chilli flakes (optional)", "1 tablespoon fresh coriander, chopped" ]

[ "prepare the noodles according to pack instructions and set aside.", "cut the tofu into cubes and toast in the frying pan.", "heat oil in a pan and add all the vegetables. toss all of the vegetables well and add the ginger and garlic.", "add the chinese five spice mix, soy sauce and chilli, if using and mix well.", "add the cooked noodles, garnish with the coriander and serve." ]

[ "soba noodles", "firm tofu", "canola oil", "spring onions", "mixed mushrooms", "mixed peppers", "sugar snap peas", "onion", "cabbage", "ginger", "garlic", "chinese five spice", "soy sauce", "chilli flakes", "coriander" ]

[ "1 tablespoon oil", "1/2 white onion (finely diced)", "¼ cup celery diced", "2 cups butternut (cubed)", "1 teaspoon curry powder", "1 teaspoon ginger and garlic paste", "1 can diced tomato", "2 cups vegetable stock", "1 cup halloumi cheese, sliced into1/2 cm pieces", "1 teaspoon olive oil", "4 teaspoons toasted pumpkin seeds" ]

[ "in a large pot, heat the oil. add the onions and celery and cook until golden brown.", "add in the butternut and sauté for 5 minutes. thereafter add curry powder and ginger-garlic paste, cook well for 2 minutes.", "add in the diced tomato and sauté. pour in the vegetable stock and bring to the boil (about 15 minutes).", "remove and blend with a hand blender till smooth and creamy.", "pat the cheese with a paper towel. brush both sides with the olive oil and sear on a hot pan for 1-2 minutes per side.", "serve the soup with the cheese and sprinkle with toasted pumpkin seeds." ]

[ "oil", "white onion", "celery", "butternut", "curry powder", "ginger garlic paste", "tomato", "vegetable stock", "halloumi cheese", "olive oil", "pumpkin seeds" ]

[ "ingredients for dough :", "1-½ cups whole wheat flour", "¼ cup bajra flour ( pearl millet)", "¼ cup jowar flour (sorghum)", "½ teaspoon salt", "1 teaspoon oil", "ingredients for tofu paratha stuffing :", "1 cup tofu , crumbled", "1 teaspoon cumin powder (jeera)", "2 green chillies , finely chopped", "1 onion , finely chopped", "½ cup methi leaves (fenugreek leaves) , finely chopped", "salt to taste" ]

[ "to begin making the tofu methi paratha recipe, we will first make the dough for the parathas. in a large bowl add whole wheat flour and some salt.", "add water a little at a time and knead to make soft, pliable dough. knead dough for a couple of minutes until the dough is smooth and elastic. use the fold press and knead motion to make the dough smooth.", "next we will add a teaspoon of oil to coat the dough and knead little more. you want a dough that will be soft smooth and not sticky.", "next we will divide the dough into 6 equal portions and keep aside. while the dough is resting, lets prepare the filling for the parathas.", "in a large bowl; add tofu, onion, chopped methi leaves, green chillies, cumin powder, and salt. combine all the ingredients well.", "divide the filling into 6 equal portions.", "take a paratha dough portion dust it in flour and flatten it on the rolling board by pressing it down. roll the dough out into approximately 3 inch diameter circles dusting with flour in between to prevent the dough from sticking to the surface. place this rolled dough to the side.", "now place a portion of the filling onto the circle and spread it evenly around. next, take the other rolled portion of the dough and place it over the filling.", "press and fold the edges so that the filling does not come out while cooking the paratha. once sealed press down the with your palms to release any air pockets. and give it a gentle roll with the pin to even it out. proceed the same way with the remaining paratha dough and filling portions.", "preheat a skillet on medium heat and place the filled dough.", "allow it to cook on medium heat for about 30 to 45 seconds and flip over. add this stage add a teaspoon of ghee or oil and spread it around the paratha.", "flip again, so the other side of the paratha can cook on the skillet. spread a little more ghee and keep pressing while on the skillet to cook the paratha evenly from inside out.", "do the flipping over process a couple of times until both sides get cooked, browned and crisp evenly.", "plate and serve." ]

[ "dough", "wheat flour", "bajra flour", "jowar flour", "salt", "oil", "tofu paratha stuffing", "tofu", "cumin powder", "green chillies", "onion", "methi leaves", "salt" ]

[ "5 tablespoons water", "2 tablespoons ground flaxseed (flaxseed meal)", "¾ cup oat milk", "¾ cup sugar", "⅓ cup canola oil", "1 teaspoon vanilla essence", "1 can unseasoned pumpkin puree", "2 cups whole wheat flour", "2 teaspoons baking powder", "1 teaspoon ground cinnamon", "½ teaspoon salt", "½ cup bittersweet chocolate chips" ]

[ "preheat oven to 180°c. coat a 12-cup muffin tin with cooking spray.", "combine water and ground flaxseed in a small bowl. let stand for a few minutes.", "whisk almond milk (or oat milk), sugar, oil, vanilla and the flaxseed mixture in a medium bowl. stir in pumpkin. whisk flour, baking powder, pumpkin pie spice and salt in a large bowl. add the pumpkin mixture and stir until just combined. stir in chocolate chips. divide the batter among the prepared muffin cups.", "bake until golden and a toothpick inserted into the center comes out clean, 25 to 28 minutes. let cool in the pan for 5 minutes before turning out onto a wire rack to cool to room temperature." ]

[ "water", "flaxseed", "oat milk", "sugar", "canola oil", "vanilla essence", "pumpkin puree", "wheat flour", "baking powder", "cinnamon", "salt", "bitteret chocolate chips" ]

[ "1 tablespoon olive oil", "700 g frozen soup vegetables", "1 can diced tomatoes", "8 cups low sodium chicken stock", "1/2 cup hulled barley", "1/2 cup green lentils", "1/2 teaspoon garlic powder", "1/2 teaspoon onion powder", "1 teaspoon dried italian herbs", "salt and pepper to taste" ]

[ "in a large saucepan, heat oil over medium heat and sauté onion, carrot, celery, bell pepper and garlic for about 5 minutes.", "stir in potato, stock, thyme and dill.", "bring to the boil, reduce heat and simmer, covered, for 20 minutes.", "add zucchini, salmon, corn and milk and continue cooking over low heat for 10 minutes. add salt and pepper to taste." ]

[ "olive oil", "soup vegetables", "tomatoes", "chicken stock", "barley", "green lentils", "garlic powder", "onion powder", "italian herbs", "salt pepper" ]

[ "2 tablespoons sesame oil", "1 cup tofu (cubed)", "2 cloves garlic (minced)", "1 tablespoon ginger(grated)", "2 cups broccoli (finely chopped)", "½ cup mushrooms (sliced)", "½ cup spinach leaves", "1 tablespoon low sodium soy sauce", "2 teaspoons black sesame seeds", "4 cups brown basmati rice (cooked according to packet instructions)" ]

[ "in a wok, add the oil and stir fry the tofu for 4 minutes or until golden brown. remove and set aside.", "add the garlic and ginger and cook for 1 minute.", "add in the broccoli and mushrooms and cook for 2-3 minutes.", "add in the spinach and finish with low sodium soy sauce.", "remove from heat and sprinkle the black sesame seeds over.", "serve over brown basmati rice." ]

[ "sesame oil", "tofu", "garlic", "ginger", "broccoli", "mushrooms", "spinach leaves", "soy sauce", "black sesame seeds", "brown basmati rice" ]

[ "3 tablespoons olive oil", "2 medium onions", "2 celery sticks (peeled and roughly chopped)", "salt and black pepper", "2 carrots (peeled and roughly chopped)", "2 potatoes (peeled and diced)", "1 yellow pepper (cored and roughly chopped)", "2 thyme sprigs", "1 bay leaf", "1 tin (400g) chopped tomatoes", "1 litre fish stock", "150g green beans (sliced in half)", "2 baby marrow (sliced)", "600g cod fillets", "2 tablespoons parsley (roughly chopped)" ]

[ "in a large pot, heat up the olive oil. add onions, celery, salt and pepper and cook for 5-8 minutes.", "add the carrots, potatoes, pepper and herbs. suate for 5 minutes until the vegetables are lightly browned.", "pour in the tomatoes and stock, simmer for 7 minutes covered.", "add the green beans, baby marrow and cook further for about 3 minutes.", "gently place the fish in the pan, cover and cook for about 4 minutes.", "remove from heat and sprinkle with the parsley before serving." ]

[ "olive oil", "onions", "celery", "salt black pepper", "carrots", "potatoes", "yellow pepper", "thyme spri", "bay leaf", "tomatoes", "fish stock", "green beans", "baby marrow", "cod fillets", "parsley" ]

[ "2 cups fresh moringa leaves, washed and chopped", "1 cup grated coconut", "1 tablespoon oil", "1 teaspoon mustard seeds", "1 teaspoon urad dal (black gram)", "1 teaspoon split chickpeas", "a pinch of asafoetida (hing)", "½ tsp turmeric powder", "salt to taste", "juice of ½ lemon" ]

[ "in a pan, heat the oil over medium heat. stir in the mustard seeds and allow them to smoke.", "sauté until the dals become brilliant brown. add the chopped moringa leaves to the pan. stir well.", "add turmeric powder and salt. mix the ingredients thoroughly.", "cover the pan with a lid and let the moringa leaves cook on low to medium heat for about 5-7 minutes. to keep from sticking to the bottom, stir occasionally.", "once the moringa leaves are cooked and tender, add grated coconut to the pan. mix well.", "cook for an additional 2-3 minutes until the coconut is heated through.", "add lemon juice over the stir-fry for extra flavour.", "remove from heat and transfer to a serving dish." ]

[ "moringas", "coconut", "oil", "mustard seeds", "urad dal", "split chickpeas", "asafoetida", "turmeric powder", "salt", "juice lemon" ]

[ "2 tablespoons water", "1 teaspoon white vinegar", "¾ cup edamame beans (boiled and drained)", "1 teaspoon toasted sesame seeds", "1 tablespoon olive oil", "¼ teaspoon sesame oil", "½ clove garlic (minced)", "1 teaspoon ginger (grated)", "½ white onion (diced)", "salt and pepper to taste" ]

[ "bring the water to a boil in a large skillet over high heat.", "add the frozen edamame and pinch of salt, cover, and cook until the beans have thawed, about 2 minutes.", "remove lid and continue to cook until the water has evaporated, and the edamame are heated through, about 2 minutes.", "add the oil and white onion and cook until soft, about 3 minutes.", "off the heat, stir in the rice wine vinegar, sesame seeds, and sesame oil, grated ginger and season with salt and pepper to taste." ]

[ "water", "white vinegar", "edamame beans", "sesame seeds", "olive oil", "sesame oil", "garlic", "ginger", "white onion", "salt pepper" ]

[ "2 teaspoons olive oil", "1 celery stick, diced", "1 small carrot, peeled and diced", "1 bay leaf", "1 garlic clove, peeled and crushed", "1 teaspoons tomato paste", "1 tablespoon wholegrain mustard", "1 teaspoon brown sugar", "2 tablespoons capers", "150g sun-dried tomatoes in brine/oil, drained", "250g kalamata olives, pitted and chopped", "1 teaspoon low –sodium soy sauce", "1 teaspoon worcestershire sauce", "10 fresh basil leaves, chopped", "1 x 410g tin tomato and onion relish", "2 teaspoons freshly squeezed lemon juice", "freshly ground black pepper, to taste" ]

[ "heat the butter and oil in a heavy-based pot on medium heat. braise (with a wooden spoon) the celery, carrot, bay leaf, garlic and tomato paste, and stir until the carrot is softened.", "stir in the mustard, brown sugar, capers and sun-dried tomatoes, until the sugar has melted.", "add the chopped olives, soy sauce, worcestershire sauce and basil, and stir for a minute. add the tomato and onion relish, lemon juice and black pepper.", "simmer over very low heat for 90 minutes, stirring occasionally so the thickening chutney does not stick to the bottom of the pot. serve hot or cold." ]

[ "olive oil", "celery", "carrot", "bay leaf", "garlic", "tomato paste", "wholegrain mustard", "brown sugar", "capers", "tomatoes", "kalamata olives", "soy sauce", "worcestershire sauce", "basil leaves", "tin tomato onion re", "lemon juice", "black pepper" ]

[ "4 plum tomatoes, chopped", "1/4 cup minced fresh basil", "2 teaspoons olive oil", "1 clove garlic, minced", "freshly ground pepper", "4 slices rye bread ,toasted" ]

[ "combine tomatoes, basil, oil, garlic and pepper in a medium bowl.", "cover and let stand 30 minutes.", "divide tomato mixture with any juices among the toast.", "serve at room temperature." ]

[ "plum tomatoes", "basil", "olive oil", "garlic", "pepper", "rye bread" ]

[ "50g oat bran", "35g natural fat-free yoghurt", "1/2 small onion", "6 cherry tomatoes", "2 cups spinach", "2 eggs", "1 tablespoon heaped, low-fat smooth cottage cheese", "1 teaspoon chilli flakes", "½ teaspoon garlic powder", "salt, and pepper to taste" ]

[ "preheat oven to 200°c. grease a small individual pie dish.", "in a small mixing bowl, add the oat bran and yoghurt; using a spoon, combine the two to make a crumb-like consistency.", "take some of the crumb and start pressing it onto the insides of the pie dish, making sure there are no gaps and the thickness is even. continue until the inside of the dish is lined to the top.", "pop the empty crust into the oven and blind bake for 10 minutes.", "meanwhile, dry fry the onion, tomatoes, and spinach, removing as much moisture as possible. remove from the heat.", "whisk together the cottage cheese and the egg, adding a seasoning (salt, pepper, chilli flakes and garlic powder. then mix in the fried vegetables.", "once the crust has had 10 minutes, remove and add in the quiche mixture. pop it back in the oven for 15-20 minutes or until the top is golden brown." ]

[ "oat bran", "yoghurt", "onion", "cherry tomatoes", "spinach", "eggs", "cottage cheese", "chilli flakes", "garlic powder", "salt pepper" ]

[ "1 cup dried mushrooms, such as porcini or chanterelles", "2 cups warm water", "3 tablespoons extra-virgin olive oil, divided", "4 cups mixed mushrooms", "1 cup kale, stemmed and chopped", "5 small carrots, peeled and sliced", "1 small yellow onion, chopped", "2 tablespoons tomato paste", "3 cloves garlic, minced", "1 tablespoon chopped fresh rosemary", "½ cup dry red wine", "4 cups reduced-sodium vegetable stock", "1 ½ cups yellow or red baby potatoes, quartered", "½ teaspoon salt", "½ teaspoon ground pepper", "¼ cup nutritional yeast", "3 cups cooked tricolor quinoa" ]

[ "combine dried mushrooms and warm water in a small bowl; let stand until the mushrooms soften, about 10 minutes. using a slotted spoon, transfer the mushrooms to a cutting board, reserving the water. roughly chop the mushrooms and return them to the water.", "heat 1 1/2 tablespoons oil in a large heavy-bottomed pot or dutch oven over medium-high heat. add half of the fresh mushrooms; cook, stirring occasionally, until lightly browned, 10 to 12 minutes. transfer to a plate. repeat with the remaining 1 1/2 tablespoons oil and fresh mushrooms.", "return the browned mushrooms to the pot and add kale, carrots and onion; cook, stirring occasionally, until the vegetables soften, about 5 minutes. stir in tomato paste, garlic and rosemary; cook, stirring often, until fragrant, about 1 minute. add wine and stir to scrape up any browned bits on the bottom of the pan.", "stir in broth, potatoes, salt, pepper and the soaked mushrooms with the soaking water. bring to a simmer over low heat and cook, covered, until the potatoes are tender, about 20 minutes. remove from heat and stir in nutritional yeast. divide quinoa among 6 bowls and top with the stew." ]

[ "mushrooms", "water", "extra-virgin olive oil", "mixed mushrooms", "kale", "carrots", "yellow onion", "tomato paste", "garlic", "rosemary", "red wine", "vegetable stock", "yellow", "salt", "pepper", "nutritional yeast", "tricolor quinoa" ]

[ "2 cups brown rice cooked", "200g green beans", "200g snow peas", "¼ cup pistachios, shelled-roughly chopped", "¼ cup walnuts roughly chopped", "3 tablespoon fresh flat-leaf parsley chopped", "3 tablespoon fresh mint chopped", "1 tablespoon lemon juice", "1 tablespoon capers", "1 avocado to serve", "dressing:", "¾ cup natural yoghurt", "3 anchovy fillets finely chopped", "3 tablespoons dijon mustard", "sea salt and ground black pepper" ]

[ "trim the ends of both green beans and snow peas and then finely slice.", "in a large bowl toss cooked rice, green beans, snow peas, pistachios, walnuts, dill, mint, capers and lemon juice and season with sea salt and black pepper. in a small bowl whisk together ingredients for the dressing.", "spread the dressing over a large serving platter and top with rice, green bean and snow pea salad. peel and slice avocado into pieces then place over the top and serve with your choice of protein." ]

[ "brown rice", "green beans", "snow peas", "pistachios", "walnuts", "leaf parsley", "mint", "lemon juice", "capers", "avocado", "dressing", "yoghurt", "anchovy fillets", "dijon mustard", "sea salt black pepper" ]

[ "1 can chickpeas", "¼ cup tahini", "¼ cup extra-virgin olive oil", "¼ cup lemon juice", "1 clove garlic", "1 teaspoon ground cumin", "½ teaspoon chili powder", "½ teaspoon salt" ]

[ "drain chickpeas, reserving 1/4 cup of the liquid. transfer the chickpeas and the reserved liquid to a food processor.", "add tahini, oil, lemon juice, garlic, cumin, chili powder and salt.", "blend until very smooth, 2 to 3 minutes." ]

[ "chickpeas", "tahini", "extra-virgin olive oil", "lemon juice", "garlic", "cumin", "chili powder", "salt" ]

[ "2 tablespoons olive oil", "1 onion (finely diced)", "1 ½ cups carrots (peeled and sliced in circles)", "½ cup red lentils", "1 ½ cups water", "2 cups chopped tomatoes", "1 pouch vegetable soup", "1 tin (400g) cowpeas (black eyed peas) (drained and rinsed)", "1 tablespoon parsley", "1 tablespoon sesame seeds" ]

[ "in a frying pan, heat up the olive oil and add the onion and carrots and cook for about 4-5 minutes.", "add the lentils and water and bring to a boil, cover and cook on low heat for 8 minutes. remove and set aside.", "pour in the tomatoes and soup pouch and cook over low heat for 3 minutes.", "add the drained cowpeas, bring to the boil and cover. cook over low heat for 10-15 minutes.", "sprinkle with parsley and sesame seeds, serve immediately." ]

[ "olive oil", "onion", "carrots", "red lentils", "water", "tomatoes", "vegetable soup", "cowpeas", "parsley", "sesame seeds" ]

[ "1 cup whole-wheat flour", "1 cup all-purpose flour", "¾ cup sugar", "1 tablespoon ground cinnamon", "1 teaspoon baking powder", "1 teaspoon baking soda", "¼ teaspoon salt", "2 cups grated carrots, (4 medium)", "1 apple, peeled and finely chopped", "½ cup raisins", "1 large egg", "½ cup apple sauce", "¼ cup canola oil", "1 tablespoon vanilla extract", "2 tablespoons finely chopped walnuts, or pecans" ]

[ "preheat oven to 180°c and grease a muffin tray. line with baking cups.", "whisk whole-wheat flour, all-purpose flour, sugar, cinnamon, baking powder, baking soda and salt in a large bowl. stir in carrots, apple and raisins. whisk egg, apple sauce, oil and vanilla in a medium bowl.", "make a well in the dry ingredients and stir in the wet ingredients until just combined. spoon the batter into the prepared muffin cups, filling them about three-fourths full. sprinkle the walnuts over the muffin tops.", "bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. let cool in the pans for 5 minutes. loosen edges and turn muffins out onto a wire rack to cool." ]

[ "wheat flour", "all-purpose flour", "sugar", "cinnamon", "baking powder", "baking soda", "salt", "carrots", "apple", "raisins", "egg", "apple sauce", "canola oil", "vanilla extract", "walnuts" ]

[ "3 large eggplants", "1/4 cup tahini", "1/4 cup lemon juice", "1 tablespoon olive oil", "4 cloves garlic - minced", "2 teaspoon salt", "1/4 cup fresh parsley - chopped" ]

[ "rinse and dry eggplants and poke all over with a fork.", "in the oven roast the eggplant for about 10 minutes on the grill function until they shrivel up and turn black.", "remove from the heat and let cool.", "cut open and scoop out as much flesh as you can.", "add to food processor with tahini, juice from lemons, olive oil and garlic.", "blend until desired smoothness", "pulse in the parsley.", "serve immediately." ]

[ "eggplants", "tahini", "lemon juice", "olive oil", "garlic", "salt", "parsley" ]

[ "1 large cauliflower head cleaned and separated into florets", "4 tablespoons olive oil", "½ teaspoon sea salt", "¼ teaspoon black pepper", "1 teaspoon garlic powder", "¼ cup parmesan grated", "2 tablespoons parsley chopped" ]

[ "preheat your oven to 220°c. place the cauliflower florets in a rimmed baking dish large enough to accommodate them in a single layer.", "toss the cauliflower florets in the pan with the olive oil, salt, pepper, and garlic powder.", "roast the cauliflower for 15 minutes. gently stir the florets and sprinkle them with the parmesan.", "continue baking the cauliflower until tender and golden, about 10-15 more minutes.", "garnish with chopped parsley and serve." ]

[ "cauliflower", "olive oil", "sea salt", "black pepper", "garlic powder", "parmesan", "parsley" ]

[ "1 cup couscous", "125g green beans, trimmed", "1 cooked chicken breast, shredded", "125g feta cheese, crumbled", "80g pomegranate seeds", "15g fresh mint, leaves picked", "½ lemon, zested and juiced", "150g fat-free greek-style yoghurt", "1 teaspoon mint sauce", "flatbread(warmed) to serve" ]

[ "prepare the couscous following the packet instructions.", "meanwhile, bring a small pan of salted water to the boil, add the green beans and cook for 2 mins, or until just tender.", "drain, then run under cold water to cool. pat dry with kitchen paper, then tip into a large bowl with the chicken, feta, most of the pomegranate seeds and half the mint leaves.", "using a fork, stir the lemon juice and zest, plus some freshly ground black pepper into the couscous, fluffing as you go.", "chop the remaining mint and stir into the yoghurt with the mint sauce. mix the couscous with the beans, chicken and feta. divide between bowls and scatter with the remaining pomegranate seeds. serve with the mint yoghurt and warm flatbread." ]

[ "couscous", "green beans", "chicken breast", "feta cheese", "pomegranate seeds", "mint", "lemon", "greek yoghurt", "mint sauce", "flatbread" ]

[ "2 teaspoons sunflower oil", "1 large onion, finely chopped", "1 egg, beaten", "150ml semi-skimmed milk", "100g wholewheat flour", "200g frozen spinach, defrosted, excess water removed", "50g reduced-fat mature cheddar cheese, finely diced", "pinch white pepper", "20 cherry tomatoes, quartered", "10g fresh basil, chopped", "pinch black pepper" ]

[ "add 1 teaspoon of oil to a saucepan over a low to medium heat, then add the onion. cook for 3-4 minutes, stirring regularly until softened, then remove from the heat.", "beat the egg into the milk, then place the flour in a bowl and gradually stir in the milk mixture until smooth. next, add the spinach, onion, cheese and pepper then mix.", "heat a non-stick pan over a medium to low heat. add the remaining teaspoon of oil and wipe it around the pan with kitchen paper, before adding ¼ of the mixture. spread it around the pan with the back of a spoon, about 12-15cm diameter and ½cm thick.", "cook for 2-3 minutes, then flip over with a spatula and cook for another minute or two on the other side. serve topped with fresh tomatoes sprinkled with basil and black pepper." ]

[ "sunflower oil", "onion", "egg", "milk", "wheat flour", "spinach", "cheddar cheese", "white pepper", "cherry tomatoes", "basil", "black pepper" ]

[ "2 cups whole wheat bow tie pasta", "2 teaspoons olive oil", "1 medium onion, chopped", "4 cloves garlic, minced", "1 cup fresh mushrooms, sliced", "1 cup low-sodium chicken stock", "3 cups pumpkin (peeled, cubed and boiled)", "½ teaspoon dried sage", "½ teaspoon salt", "1/4 teaspoon ground black pepper", "1/4 cup grated parmesan cheese", "2 teaspoons chopped fresh parsley" ]

[ "cook pasta according to package directions.", "meanwhile, place a large skillet over medium to high heat. add olive oil, onion, garlic and mushrooms. cook about 10 minutes or until onion is soft.", "add the stock, pumpkin, sage, salt and pepper. reduce heat and simmer about 8 minutes. remove and blend until smooth in consistency", "when pasta is finished cooking, drain and add to pumpkin sauce. stir to combine. sprinkle with parmesan cheese and parsley before serving." ]

[ "wheat bow pasta", "olive oil", "onion", "garlic", "mushrooms", "chicken stock", "pumpkin", "sage", "salt", "black pepper", "parmesan cheese", "parsley" ]

[ "2 tablespoons sesame oil", "3 spring onions", "½ teaspoon ginger (grated)", "1 teaspoon garlic(minced)", "2 tablespoons water", "1 teaspoon chili flakes", "500g lean pork pieces (diced)", "1 green pepper (diced)", "1 yellow pepper(diced)", "1 red pepper (diced)", "¼ cup reduced fat coconut milk", "4 cups brown rice (cooked according to packet instructions)" ]

[ "in a pot, heat the oil and fry the spring onion. add in the ginger and garlic and cook for a further two minutes.", "pour in the water and add the chili with the pork. allow to cook for 5 minutes.", "add in the diced peppers and cook for 2 minutes.", "pour in the coconut milk and allow to reduce for 2 minutes.", "serve over brown rice." ]

[ "sesame oil", "spring onions", "ginger", "garlic", "water", "chili flakes", "pork pieces", "green pepper", "yellow pepper", "red pepper", "coconut milk", "brown rice" ]

[ "2 tablespoons olive oil, plus extra to drizzle (optional)", "1 large onion, finely chopped", "1 carrot, peeled and finely chopped", "2 celery sticks, finely chopped, any leaves roughly chopped", "4 garlic cloves, finely sliced", "2 cups cherry tomatoes", "15g fresh flat-leaf parsley, stalks finely chopped, leaves roughly chopped", "500g potatoes, peeled and cut into 2cm chunks", "500g pack frozen hake fillets", "1 lemon, zested and cut into 6 wedges", "whole wheat crusty bread, to serve (optional)" ]

[ "heat the oil in a flameproof casserole dish or large, lidded saucepan over a medium heat and fry the onion, carrot, celery and garlic for 12-15 mins until softened. meanwhile, halve the tomatoes widthways and coarsely grate using a box grater set over a bowl (discard the skin). add to the pan with the parsley stalks, potatoes and 250ml water.", "season well, partially cover the pan and bring to a brisk simmer. cook for 20 mins, stirring occasionally, or until thickened slightly and the potatoes are tender.", "add the frozen fish, cover and return to a simmer. cook for 10-15 mins or until the fish flakes. stir in the lemon zest and the juice of 2 lemon wedges, gently breaking up the fish a little with the spoon. scatter with the celery and parsley leaves. drizzle with a little more oil and serve with crusty bread, if you like, and the remaining lemon wedges for squeezing over." ]

[ "olive oil extra", "onion", "carrot", "celery", "garlic", "cherry tomatoes", "af parsley", "potatoes", "hake fillets", "lemon", "wheat crusty bread" ]

[ "⅓ cup lemon juice", "⅓ cup chopped fresh dill", "2 teaspoons dijon mustard", "¼ teaspoon salt, or to taste", "⅓ cup extra-virgin olive oil", "freshly ground pepper, to taste", "3 cups cooked brown or green lentils", "1 cup crumbled feta cheese", "1 medium red bell pepper, seeded and diced (about 1 cup)", "1 cup diced seedless cucumber", "½ cup finely chopped red onion" ]

[ "whisk lemon juice, dill, mustard, salt and pepper in a large bowl.", "gradually whisk in oil.", "add lentils, feta, bell pepper, cucumber and onion; toss to coat." ]

[ "lemon juice", "dill", "dijon mustard", "salt", "extravirgin olive oil", "pepper", "brown", "feta cheese", "red bell pepper", "cucumber", "red onion" ]

[ "1 cup chickpeas , soaked overnight and cooked", "1 tablespoon coconut oil", "½ teaspoon mustard seeds", "2 sprig curry leaves , finely chopped", "1 green chili , slit", "1 large red onion (finely chopped)", "5 cloves garlic (finely chopped)", "½ teaspoon ginger (finely chopped)", "½ cup tomato puree", "¼ teaspoon turmeric powder", "½ teaspoon chili powder", "salt , to taste", "ingredients to be ground to paste :", "1 cup fresh coconut", "2 tablespoons coriander seeds", "1 teaspoon fennel seeds" ]

[ "soak chickpeas overnight and boil till tender", "to prepare the coconut paste: into a mixer grinder jar, add the coconut, fennel seeds and coriander seeds. add 1/2 cup of warm water and blend to make a smooth paste.", "heat oil in a heavy bottomed pan over medium heat.", "add the mustard seeds and allow it to crackle. add the onion, garlic, ginger and green chillies and sauté until the onion is soft and translucent.", "add the curry leaves and saute for a few seconds. stir in the tomato puree, turmeric powder, chilli powder and the coconut puree and give the curry mixture a stir.", "add the cooked chickpeas, a cup of water, season with salt and simmer for 10-15 minutes .", "serve as desired." ]

[ "chickpeas", "coconut oil", "mustard seeds", "curry leaves", "green chili", "red onion", "garlic", "ginger", "tomato puree", "turmeric powder", "chili powder", "salt", "ingredients", "coconut", "coriander seeds", "fennel seeds" ]

[ "1 tablespoon olive oil", "1 onion, finely chopped", "2 celery sticks, finely chopped", "1 large carrot, diced", "2 garlic cloves, finely chopped", "1 tablespoon tomato purée", "1 tablespoon balsamic vinegar", "2 teaspoons dried oregano", "100g mushrooms, diced", "1 aubergine, diced", "75g green lentils", "2 x 400g tins chopped tomatoes", "500ml vegetable stock", "300g whole wheat spaghetti, to serve", "1 tablespoon low sodium- soy sauce", "3 tablespoons almond milk", "fresh basil, to serve (optional)" ]

[ "heat the oil in a large saucepan over a medium heat. add the onion, celery and carrot and cook gently for 10 mins, stirring regularly, until softened. stir in the garlic, tomato purée, vinegar and oregano. cook for 1 min, then add the mushrooms, aubergine, lentils, chopped tomatoes, vegetable stock.", "bring to a boil then reduce the heat to a gentle simmer. cover the pan loosely and cook for 40-50 mins until the sauce has thickened to your desired consistency. stir often and add a splash more water if the sauce starts to catch on the bottom of the pan.", "meanwhile, bring a large pan of salted water to the boil and cook the pasta to pack instructions. to serve, stir the soy sauce and almond milk into the sauce and spoon over the drained pasta. garnish with a few fresh basil leaves." ]

[ "olive oil", "onion", "celery", "carrot", "garlic", "tomato purée", "balsamic vinegar", "oregano", "mushrooms", "aubergine", "green lentils", "tomatoes", "vegetable stock", "wheat spaghetti", "soy sauce", "almond milk", "basil" ]

[ "900g sweet potatoes, peeled and chopped", "25g butter", "100g brown sugar", "grated zest and juice 1 lime", "4 eggs", "4 tablespoons skimmed milk", "1/2 teaspoon ground cinnamon", "½ teaspoon ground nutmeg", "2 teaspoon baking powder", "75g raisins" ]

[ "preheat the oven to 180ºc. place the sweet potatoes in a large pan, cover with water and cook for 20–25 minutes, until tender. drain and mash well, cool a little then stir through the butter, sugar and lime zest and juice.", "in a separate dish, beat together the remaining ingredients, and stir into the sweet potato mixture.", "grease and line a 900g (18cm x 8cm deep) loaf tin. turn mixture into the tin and bake for approx 1½–1¾ hours until firm.", "check the firmness by inserting a skewer – it should come out clean when the dish is cooked." ]

[ "sweet potatoes", "butter", "brown sugar", "zest juice lime", "eggs", "milk", "cinnamon", "nutmeg", "baking powder", "raisins" ]