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Ashikan

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diabetic-friendly-recipes

like 2

[ "3 cups 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 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 mozzarella cheese, divided", "1/4 cup mild buffalo sauce", "1 tablespoon 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 chicken stock; bring to a simmer. add pasta and cook, stirring occasionally, until just tender 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", "mozzarella cheese", "buffalo sauce", "parsley" ]

[ "500g sweet potatoes, peeled and cut into 2cm chunks", "2 red onions, cut into wedges", "8 garlic cloves, unpeeled", "2 teaspoons dried thyme", "1 teaspoon dried rosemary", "1½ tablespoons olive oil", "6 skinless chicken thigh fillets, each cut in half", "2 lemons, 1 juiced and 1 cut into wedges to serve", "1 teaspoon smoked paprika", "350g broccoli, broken into florets", "150ml chicken stock" ]

[ "preheat the oven to 180°c. add the sweet potatoes, onions and garlic to a large roasting tray and sprinkle over the dried herbs. season and drizzle over 1 tbsp of the oil, then toss everything together. spread the veg out in an even layer and roast for 15 mins.", "remove the tray from the oven and give the veg a good mix. add the chicken pieces and drizzle with the remaining ½ tbsp oil. squeeze over the lemon juice and sprinkle with the paprika. return to the oven for 15 mins.", "add the broccoli to the tray and pour over most of the chicken stock, then roast for a final 15-20 mins (topping up with a little more stock if it starts to look too dry) until the chicken is cooked through and the veg is completely tender. squeeze the garlic cloves from their skins and serve with lemon wedges." ]

[ "sweet potatoes", "red onions", "garlic", "thyme", "rosemary", "olive oil", "chicken thigh fillets", "lemons", "paprika", "broccoli", "chicken stock" ]

[ "½ cup unsweetened almond milk", "2 tablespoons chia seeds", "2 teaspoons pure maple syrup", "½ teaspoon almond essence", "½ cup fresh blueberries, divided", "1 tablespoon toasted slivered almonds, divided" ]

[ "in a large bowl, mix together all the ingredients.", "portion into bowl and refrigerate overnight.", "serve cold." ]

[ "almond milk", "chia seeds", "maple syrup", "almond essence", "blueberries", "almonds" ]

[ "450g  firm tofu", "1/4 cup extra virgin olive oil", "1 brown onion, finely diced", "3 cloves garlic, crushed", "1 tablespoon ground paprika", "1/4 cup low sodium soy sauce", "250g cherry tomatoes", "1 can crushed tomatoes", "400g  whole wheat spaghetti (cooked)", "1 bunch basil, leaves picked" ]

[ "press tofu between sheets of paper towel or a clean tea towel to remove excess moisture. crumble tofu in a medium bowl until it achieves a mince-like consistency.", "heat oil in a large frying pan over low heat. add onion, garlic, paprika and cook for 5 minutes. stir in soy sauce then add tofu and stir well to coat. cook for a further 5 minutes or until tofu is lightly browned.", "add tomatoes and bring to a simmer. simmer for 15 minutes.", "add the cooked spaghetti and mix well. garnish with basil leaves." ]

[ "firm tofu", "extra virgin olive oil", "brown onion", "garlic", "paprika", "soy sauce", "cherry tomatoes", "tomatoes", "wheat spaghetti", "basil" ]

[ "⅓ cup pesto", "2 tablespoons balsamic vinegar", "1 tablespoon extra-virgin olive oil", "½ teaspoon salt", "¼ teaspoon ground pepper", "1kg peeled and deveined large shrimp, patted dry", "4 cups rocket", "2 cups cooked quinoa", "1 cup halved cherry tomatoes", "1 avocado, diced", "2 tablespoons chopped coriander" ]

[ "whisk pesto, vinegar, oil, salt and pepper in a large bowl. remove 4 tablespoons of the mixture to a small bowl; set both bowls aside.", "heat a large cast-iron skillet over medium-high heat. add shrimp and cook, stirring, until just cooked through with a slight char, 4 to 5 minutes. remove to a plate.", "add rocket and quinoa to the large bowl with the vinaigrette and toss to coat.", "divide the arugula mixture between 4 bowls.", "top with tomatoes, avocado and shrimp.", "drizzle each bowl with 1 tablespoon of the reserved pesto mixture and top with chopped coriander." ]

[ "pesto", "balsamic vinegar", "extra-virgin olive oil", "salt", "pepper", "shrimp", "rocket", "quinoa", "cherry tomatoes", "avocado", "coriander" ]

[ "1 ½ cups whole wheat flour", "1 cup oats", "½ cup brown sugar", "1 teaspoon grated lemon zest", "¾ teaspoon baking powder", "½ teaspoon salt", "½ teaspoon ground cinnamon", "¼ teaspoon ground nutmeg", "3 tablespoons coconut oil", "¼ cup apple juice", "2 granny smith apples, peeled and thinly sliced", "¼ cup coarsely chopped walnuts" ]

[ "preheat oven to 180 °c and grease a baking pan.", "combine flour, oats, brown sugar, lemon zest, baking powder, salt, cinnamon and nutmeg in a large bowl. mix in oil and apple juice with your fingers until coarse crumbs form.", "firmly press 2 cups of the oat mixture into the prepared pan. arrange apples over the crust in three rows. mix walnuts into the remaining oat mixture. sprinkle the walnut mixture evenly over the apples and pat firmly into an even layer.", "bake until the top is golden brown and the apples are tender when pierced with a sharp knife, 30 to 35 minutes. cool completely on a wire rack." ]

[ "wheat flour", "oats", "brown sugar", "lemon zest", "baking powder", "salt", "cinnamon", "nutmeg", "coconut oil", "apple juice", "granny smith apples", "walnuts" ]

[ "2 teaspoons olive or canola oil", "3 chicken breasts on the bone, skin and fat removed", "100 ml strong rooibos tea", "1 bay leaf", "2 strips of lemon rind, cut with a vegetable peeler", "175 ml plain low-fat yoghurt", "3 tablespoons corn flour, mixed with a little water to form a paste", "550 ml low-fat milk", "1 tablespoon chopped fresh rosemary", "400 g broccoli, cut into florets", "½ cup frozen peas, rinsed", "1 teaspoon salt", "lemon juice and black pepper to taste", "¼ cup grated mozzarella cheese", "3 tablespoons sunflower seeds", "3 tablespoons chopped fresh parsley" ]

[ "heat oil in a large pot and fry chicken until brown. reduce the heat and add tea, bay leaf and lemon rind.", "cover with a lid and simmer for about 20 minutes or until cooked through. spoon out chicken and allow to cool slightly. remove chicken from bones and shred meat. preheat oven to 180 ˚c.", "meanwhile, mix yoghurt, corn flour and milk and add to the liquid in the pan. stir over a low heat, until well combined.", "stir until it thickens and add rosemary and broccoli. cover with the lid for 1-2 minutes to gently steam the broccoli. stir in peas, salt and chicken. season with lemon juice and pepper. place mixture in an oven proof dish.", "top with grated cheese, sunflower seeds and bake for 20 minutes.", "remove and sprinkle with parsley before serving." ]

[ "olive", "chicken breasts", "rooibos tea", "bay leaf", "lemon", "yoghurt", "corn flour mix", "milk", "rosemary", "broccoli", "peas", "salt", "lemon juice black pepper", "mozzarella cheese", "sunflower seeds", "parsley" ]

[ "1 tablespoon vegetable oil", "3 parsnips(peeled and cut into 1 cm chunks)", "1 large onion (cut into halves)", "1 tin (300g) broad beans", "4 cups spinach", "kale pesto:", "2 cups kale (washed, blanched and finely chopped)", "1 clove garlic (minced)", "¼ cup cheese (goats cheese/ricotta)", "¼ cup walnuts", "1 tablespoon concentrated vegetable stock", "1 lemon (juiced)", "2 tablespoons olive oil", "fresh polenta:", "6 sweetcorn cobs", "2 cups water", "1 tablespoon concentrated vegetable stock", "4 tablespoons hazelnut oil", "salt and pepper to taste" ]

[ "garnish: in a large saucepan, heat the oil and fry salsify on medium heat for 5-7 minutes. add the onions and fry for a further 2 minutes.", "reduce the heat, add the beans and spinach. cook through and keep warm.", "kale pesto: squeeze out excess water from kale and transfer to the food processor and the rest of the ingredients and blend to a smooth paste.", "fresh polenta: clean and rinse the sweetcorn cobs and pat dry. with a sharp knife, slice the kernels off the cob and place in a large pot. place the pot over medium heat and add the water and concentrated stock to the kernels and cover. keep stirring till a gentle boil for about 8 minutes.", "reduce the heat and simmer for a further 3 minutes. strain corn and keep the liquid aside for use later if necessary.", "put the corn in a food processor and blitz until smooth. add some of the reserved liquid if the mixture is too dry. return the corn puree to the pot and stir in the hazelnut oil. season well and cook over a low heat, whilst stirring for 3 minutes continuously.", "serve immediately with vegetable garnish and top with pesto." ]

[ "vegetable oil", "parsnips", "onion", "broad beans", "spinach", "kale pesto", "kale", "garlic", "cheese", "walnuts", "ed vegetable stock", "lemon", "olive oil", "polenta", "sweetcorn cobs", "water", "ed vegetable stock", "hazelnut oil", "salt pepper" ]

[ "120g soft pitted dates", "25g rolled oats", "¼ teaspoon ground cinnamon", "20g desiccated coconut, plus extra for sprinkling", "1 tablespoon maple syrup", "350g silken tofu, drained", "35g dark chocolate, melted 2 tablespoons cocoa powder", "2 tablespoons dairy-free coconut yoghurt" ]

[ "blitz the dates, oats, cinnamon, coconut and 1 tbsp maple syrup in a food processor until it forms a sticky paste. divide the mixture between 6 small glasses and press into the base.", "clean the food processor bowl, then blitz the tofu with the melted chocolate, coconut yogurt, remaining maple syrup and cocoa powder until smooth. spoon into the glasses, sprinkle with a little desiccated coconut and chill in the fridge for 1 hour, or overnight" ]

[ "dates", "rolled oats", "cinnamon", "coconut extra", "maple syrup", "tofu", "dark chocolate cocoa powder", "coconut yoghurt" ]

[ "2 tablespoons olive oil", "2 leeks (sliced and washed-white part only)", "salt and pepper , to taste", "3 baby marrow (sliced)", "1/4 cup cherry tomatoes (120g)", "1 teaspoon dried oregano", "2 tablespoons fresh mint(chopped)", "3 tablespoons parsley (chopped)", "6 eggs (beaten)", "1/3 cup of feta (drained and crumbled)" ]

[ "in a large pan, heat the olive oil and add the leeks. season well.", "add the baby marrows and cook for 5 minutes.", "stir in the baby tomatoes and herbs and cook till lightly grilled.", "pour the beaten eggs over the vegetables and cook till bubbles form on the one side.", "add feta over the top and fold over one side and allow to cook all the way through.", "flip and cook the other side.", "serve immediately." ]

[ "olive oil", "leeks", "salt pepper", "baby marrow", "cherry tomatoes", "oregano", "mint", "parsley", "eggs", "feta" ]

[ "1 tablespoon olive oil", "2 cups paneer, sliced into cubes", "1 large onion, finely diced", "1 cup butternut, grated", "3 cloves of garlic, crushed", "1 tablespoon of fresh grated ginger root", "1½ teaspoons of cumin", "1½ teaspoons of coriander", "½ teaspoon of turmeric", "½ teaspoon of garam masala", "1 teaspoon chilli powder", "1 x 400g chickpeas, drained", "1 x 400g can chopped tomatoes", "1 cup vegetable stock", "salt, to season", "fresh coriander , chopped" ]

[ "heat the oil in a large frying pan over medium-high heat.", "add the paneer and a pinch of salt and fry until golden all over, rotating pieces to get even colour. remove and set aside.", "add the onion and fry until lightly golden. add in the garlic, ginger, butternut and all the spices and cook well.", "add in the chopped tomatoes and stock, bring to a boil and simmer for 10-15 minutes and then blend until roughly smooth.", "add the chickpeas and cooked paneer into the sauce and continue to simmer for an additional 10-15 minutes. taste and season as needed with salt and stir in some chopped coriander." ]

[ "olive oil", "paneer", "onion", "butternut", "garlic", "ginger root", "cumin", "coriander", "turmeric", "garam masala", "chilli powder", "chickpeas", "tomatoes", "vegetable stock", "salt", "coriander" ]

[ "2 cups brown rice, soaked in water for 30 minutes", "1/2 cup mung bean sprouts", "1/4 cup french beans, cut in 2-centimetre pieces", "1/4 cup carrot, cut in 2-centimetre pieces 1/4 cup potato, cut in 2-centimetre piece", "½ cup frozen peas", "1/2 cup tomato, chopped", "1/4 cup onion, chopped", "1 1/2 teaspoons oil", "1 1/2 tablespoons curry powder", "1/4 teaspoon red chilli powder", "1/8 teaspoon turmeric powder", "2 teaspoons lemon juice or tamarind juice, as per taste", "1/2 teaspoon sugar", "1 teaspoon salt, or as per taste", "2 tablespoons chopped coriander leaves", "1/8 cup capsicum (optional), chopped", "2 to 3 tablespoons grated coconut (optional)" ]

[ "wash brown rice. soak it in fresh water for 30 minutes.", "in a pot, cook rice by adding 3 1/2 cups of water. add chopped carrot, french beans, peas, chopped potato, and some salt. cook till rice is tender.", "add mung bean sprouts to it.", "heat oil in a deep-bottomed pan. throw in chopped onion. sauté till transparent. add chopped capsicum and tomato. cook till the tomato is done and not mushy.", "add cooked brown rice, mung bean sprouts, and vegetables.", "add the curry powder, red chilli powder, turmeric powder, sugar, lemon juice or tamarind pulp, and some salt. simmer it for 1 to 2 minutes. add chopped coriander leaves and grated coconut. mix well." ]

[ "brown rice", "mung bean sprouts", "french beans", "carrot po", "peas", "tomato", "onion", "oil", "curry powder", "red chilli powder", "turmeric powder", "lemon juice", "sugar", "salt", "coriander leaves", "capsicum", "coconut" ]

[ "1 can light tuna in water, drained", "¼ cup finely chopped apple", "2 tablespoons finely chopped celery", "1 tablespoon finely chopped red onion", "3 tablespoons low-fat plain yoghurt", "1 tablespoon finely chopped herbs, such as parsley, dill or chives", "1 teaspoon cumin seeds", "1 teaspoon lemon juice", "⅛ teaspoon salt", "pinch of ground pepper", "2 slices whole wheat bread", "1 teaspoon olive oil" ]

[ "combine all ingredients except the bread and olive oil in a medium bowl.", "spread the mixture on one slice of bread and cover with the other.", "in a non-stick pan on medium heat, add half the olive oil and place the sandwich on the pan. cook until golden brown and then flip and cook the other side.", "slice and serve." ]

[ "tuna", "apple", "celery", "red onion", "yoghurt", "herbs par", "cumin seeds", "lemon juice", "salt", "pepper", "wheat bread", "olive oil" ]

[ "1 1/2 cup whole wheat flour", "1/4 cup flaxseed flour", "1/2 teaspoon baking soda", "1 1/2 teaspoons baking powder", "1/2 teaspoon salt", "1 tablespoon cinnamon", "1/2 teaspoon nutmeg", "1/4 teaspoon cloves", "1/4 teaspoon ground cayenne pepper", "2 eggs", "1/2 cup brown sugar", "1/2 cup unsweetened applesauce", "1/4 cup olive oil", "3/4 teaspoon almond extract", "1 tablespoon grated lemon zest", "2 cups shredded carrots (about 4 carrots)", "2/3 cup raisins" ]

[ "heat oven to 180°c. sift the flours, baking soda, baking powder, salt and spices into a large bowl. whisk until combined.", "in a separate bowl, mix together eggs, brown sugar, honey, applesauce, olive oil and almond extract. stir in lemon zest, carrots and raisins.", "add the wet ingredients to the dry ingredients and stir until just combined, being careful not to overmix. pour batter into a lightly greased loaf pan and bake for 45 to 60 minutes.", "cool and cut into slices." ]

[ "wheat flour", "flaxed flour", "baking soda", "baking powder", "salt", "cinnamon", "nutmeg", "cloves", "cayenne pepper", "eggs", "brown sugar", "applesauce", "olive oil", "almond extract", "lemon zest", "carrots", "raisins" ]

[ "3 tablespoons olive oil", "2 medium sized onions, chopped", "2 cloves garlic, minced", "1 heaped tablespoon chilli powder", "1 heaped teaspoon ground cumin", "1 heaped teaspoon ground cinnamon", "2 medium carrots, diced", "1/4 cup green beans, chopped", "2 sticks celery, chopped", "2 red peppers, diced", "1 cup cooked drained chickpeas", "1 cup cooked drained red kidney beans", "2 cups chopped plum tomatoes", "salt to taste", "1/2 cup coriander, chopped", "1 orange zest" ]

[ "in a pan, heat olive oil and saute onion until translucent", "add the garlic with the dry spices and saute", "add carrots, celery, peppers, chickpeas and red kidney beans", "simmer for 5 minutes", "add chopped tomato and green beans", "simmer for another 10 minutes", "season to taste", "top with freshly chopped coriander and orange zest" ]

[ "olive oil", "onions", "garlic", "chilli powder", "cumin", "cinnamon", "carrots", "green beans", "celery", "red peppers", "chickpeas", "red kidney beans", "plum tomatoes", "salt", "coriander", "orange zest" ]

[ "1 tablespoon extra virgin olive oil", "1 brown onion, finely chopped", "1 cup whole grain freekeh rinsed, drained well", "1 teaspoon ground cinnamon", "2 tablespoons currants", "3 cups vegetable liquid stock", "3 cups baby spinach", "1 tablespoon lemon juice", "2 tablespoon pine nuts, toasted" ]

[ "heat oil in a large frying pan over medium heat. add onion. cook, stirring, for 5 minutes or until softened.", "transfer onion to slow cooker. add freekeh, cinnamon, currants and stock. cover.", "cook on high for 1 hour 45 minutes or until tender and most of the stock has been absorbed.", "stir in spinach and lemon juice. stand for 30 seconds or until spinach has wilted. season with salt and pepper. serve sprinkled with pine nuts." ]

[ "extra virgin olive oil", "brown onion", "grain freekeh", "cinnamon", "currants", "vegetable liquid stock", "baby spinach", "lemon juice", "pine nuts" ]

[ "2 tablespoons oil¼ cup green beans (chopped)", "3 spring onions (trimmed and chopped diagonally)", "1 carrot (finely sliced)", "1 cup brown jasmine rice (cook according to packet directions)", "2 teaspoons green curry paste", "¼ cup coconut milk", "1 tablespoon chopped coriander" ]

[ "in a hot pan, add the oil and stir fry the vegetable for 1-2 minutes.", "reduce the heat and add the jasmine rice. cook for 2 minutes.", "mix the green curry paste and coconut milk together. add to the rice mixture and cook till the liquid has reduced.", "garnish with chopped coriander and serve." ]

[ "oil green beans", "spring onions", "carrot", "brown jasmine rice", "green curry paste", "coconut milk", "coriander" ]

[ "3 tablespoons oil", "1 onion, peeled and chopped", "½ green pepper, finely diced", "4 large eggs (beaten)", "4 tablespoons low fat milk", "1 can shredded tuna, drained", "1/3 cup feta cheese, crumbled", "salt and black pepper to taste" ]

[ "preheat oven to 200°c and grease muffin tray.", "in a medium saucepan, heat oil and sauté onions and peppers until the onions are transparent.", "transfer to a bowl to cool down. add remaining ingredients to the onion mixture, season to taste.", "divide the mixture among the cups and bake for 20 to 25 minutes until golden and set." ]

[ "oil", "onion", "green pepper", "eggs", "milk", "tuna", "feta cheese", "salt black pepper" ]

[ "500g pork stewing meat (must include at least 2 – 3 pork knuckle slices) • • • •", "600g pork goulash", "2 tablespoons oil", "salt and pepper to taste", "2 large onions, chopped", "1 large green chilli, chopped", "1 teaspoon ginger and garlic paste", "1 tablespoon meat masala", "2 tablespoons tomato paste", "1/2 cup chutney, lite", "350ml low sodium meat stock", "fresh or dried herbs of your choice", "3 large carrots, peeled and cut into thick slices", "1 can (400g) chopped tomatoes" ]

[ "heat the oil in a thick-based pot and brown the meat. work in batches, ensuring the meat has a lovely golden-brown crust all over – season with salt and pepper.", "brown the onion and chilli in the same pot. once the onion is soft and translucent, add the garlic, ginger, spices, tomato paste and chutney. stir-fry for another minute.", "return the meat to the pot, add the stock and herbs, reduce the heat and simmer gently for 1 hour with the lid on.", "stir in the carrots and chopped tomato and check the seasoning. add a pinch of salt and pepper.", "simmer the stew gently for another 1 – 1,5 hours or until the meat is tender and the gravy deliciously thick. serve with a sprinkling of fresh herbs." ]

[ "pork stewing meat", "pork goulash", "oil", "salt pepper", "onions", "green chilli", "ginger garlic paste", "meat masala", "tomato paste", "chutney", "meat stock", "herbs", "carrots", "tomatoes" ]

[ "¼ cup oat bran", "2 cups brown bread flour", "½ cup oats", "1½ cups mixed seeds, crushed", "1 tablespoon bicarbonate of soda", "½ teaspoon salt", "1 egg", "1½ cups low-fat milk", "1 tablespoon vegetable oil" ]

[ "preheat oven to 200°c.", "place all dry ingredients into a bowl and set aside.", "whisk together the egg, milk and oil until combined and add to the flour mix.", "mix well until combined and pour into a lightly greased bread loaf tin.", "bake in oven for 50 mins or until bread is golden brown.", "remove from oven and allow to cool in tin.", "serve fresh or toasted with avocado, low-fat chunky cottage cheese and a pinch of chilli flakes for a delicious breakfast." ]

[ "oat bran", "brown bread flour", "oats", "mixed seeds", "bicarbonate soda", "salt", "egg", "milk", "vegetable oil" ]

[ "1 medium zucchini, grated", "2 cups whole wheat flour", "1 cup oats", "¾ teaspoon baking soda", "½ teaspoon baking powder", "¼ teaspoon salt", "¼ cup sugar", "2 eggs", "¼ cup coconut oil, melted", "1 teaspoon vanilla essence", "¼ cup applesauce", "1 cup cherries, pitted and quartered" ]

[ "place the grated zucchini on a paper towel and drain excess liquid.", "preheat oven to 180°c. line a muffin tin with 12 muffin liners and set aside.", "in a medium bowl, combine the flour, oats, baking soda, baking powder, salt, and sugar. whisk well to thoroughly combine and set aside.", "in a second medium bowl, lightly beat the eggs. add the coconut oil, vanilla essence and applesauce; whisk well to combine.", "stir the wet ingredients into the dry until well-combined and cohesive. gently fold in the cherries and grated zucchini.", "drop the batter into the muffin wells by the 1/3 cup. bake for 20 minutes or until an inserted toothpick comes out clean. allow to cool completely before serving." ]

[ "zucchini", "wheat flour", "oats", "baking soda", "baking powder", "salt", "sugar", "eggs", "coconut oil", "vanilla essence", "applesauce", "cherries" ]

[ "1 1/2 tablespoons chopped white onion", "1 teaspoon pickled baby capers, drained", "1 1/2 teaspoons chopped fresh dill", "1 teaspoon dijon mustard", "1 teaspoon lemon juice", "4 white sea bass fillets", "1 lemon, cut in quarters" ]

[ "heat the oven to 180°c. in a small bowl, add the onion, capers, dill, mustard and lemon juice. stir to mix well.", "place each fillet on a square of aluminum foil. squeeze 1 lemon wedge over each fillet and spread 1/4 of the dill relish over each piece.", "wrap the aluminum foil around the fish and bake until the fish is opaque throughout when tested with a tip of a knife, 10 to 12 minutes. serve immediately." ]

[ "white onion", "baby capers", "dill", "dijon mustard", "lemon juice", "white sea bass fillets", "lemon" ]

[ "¼ cup breadcrumbs", "1 teaspoon italian seasoning", "500g firm tofu, rinsed", "¼ teaspoon garlic powder", "¼ teaspoon salt", "2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided", "1 small onion, chopped", "1 cup white mushrooms, thinly sliced", "¼ cup grated parmesan cheese", "¾ cup low sodium tomato sauce", "½ cup shredded mozzarella cheese", "2 tablespoons chopped fresh basil" ]

[ "combine breadcrumbs and italian seasoning in a shallow dish. cut tofu lengthwise into 4 steaks and pat dry. sprinkle both sides of the tofu with garlic powder and salt and then dredge in the breadcrumb mixture.", "add the remaining 1 tablespoon oil to the pan. add the tofu steaks and cook until browned on one side, about 3 minutes. turn over and sprinkle with parmesan. spoon the mushroom mixture over the tofu, pour marinara over the mushrooms and scatter mozzarella on top. cover and cook until the sauce is hot and the cheese is melted, about 3 minutes. sprinkle with basil and serve." ]

[ "breadcrumbs", "italian seasoning", "firm tofu", "garlic powder", "salt", "extra olive oil", "onion", "white mushrooms", "parmesan cheese", "tomato sauce", "mozzarella cheese", "basil" ]

[ "4 portobello mushroom caps (wiped clean and stems removed)", "1 tablespoons extra virgin olive oil", "1 teaspoons dried oreganum", "sea salt and black pepper to taste", "1 can tomatoes, blended", "1 small red onion, finely diced", "½ cup mushrooms, chopped finely", "½ cup cherry tomatoes, halved", "½ green bell pepper, diced", "⅔ cup feta cheese, crumbled", "1 teaspoon chilli flakes, optional" ]

[ "preheat oven to 200ºc.", "line a baking sheet with parchment paper and add mushroom caps. brush both sides of each mushroom with a bit of olive oil.", "sprinkle the inside gills with oreganum and season with sea salt and black pepper. place in the oven and bake for 5 minutes.", "while the mushrooms are baking, prepare your veggies.", "pull mushroom caps out of the oven and spoon blended tomato onto the caps. top with diced veggies and sprinkle with feta cheese. place back into the oven and bake for 15 minutes. remove mushrooms from oven.", "plate and sprinkle with some chili flakes for a bit of heat." ]

[ "portobello mushroom", "extra virgin olive oil", "oreganum", "sea salt black pepper", "tomatoes", "red onion", "mushrooms", "cherry tomatoes", "green bell pepper", "feta cheese", "chilli flakes" ]

[ "for lentils:", "½ cup lentils", "1 ½ cups water", "1 teaspoon garlic powder", "½ teaspoon ground coriander", "½ teaspoon ground cumin", "¼ teaspoon ground allspice", "¼ teaspoon kosher salt", "⅛ teaspoon sumac (optional)", "2 tablespoons lemon juice", "1 teaspoon extra-virgin olive oil", "for vegetables:", "1 tablespoon extra-virgin olive oil", "1 clove garlic, smashed", "1 1/2 cups roasted root vegetables", "2 cups chopped kale or beet greens", "1 teaspoon ground coriander", "½ teaspoon ground pepper", "pinch of salt", "2 tablespoons tahini or low-fat plain yoghurt", "fresh parsley for garnish" ]

[ "to prepare lentils: combine water, lentils, garlic powder, 1/2 teaspoon coriander, cumin, allspice, 1/4 teaspoon salt and sumac (if using) in a medium pot. bring to a boil.", "reduce heat to maintain a simmer, cover and cook until tender, 25 to 30 minutes.", "uncover and continue simmering until the liquid reduces slightly, about 5 minutes more. drain.", "stir in lemon juice and 1 teaspoon olive oil.", "meanwhile, to prepare vegetables: heat oil in a large skillet over medium heat. add garlic and cook until fragrant, 1 to 2 minutes. add roasted root vegetables and cook, stirring often, until heated through, 2 to 4 minutes. stir in kale (or beet greens) and cook until just wilted, 2 to 3 minutes. stir in coriander, pepper and salt.", "serve the vegetables over the lentils, topped with tahini (or yoghurt). garnish with parsley, if desired." ]

[ "lentils", "lentils", "water", "garlic powder", "coriander", "cumin", "allspice", "kosher salt", "sumac", "lemon juice", "extra-virgin olive oil", "vegetables", "extra-virgin olive oil", "garlic", "root vegetables", "kale", "coriander", "pepper", "salt", "tahini", "parsley" ]

[ "1 tablespoon ghee or oil, use oil for vegan", "1 teaspoon cumin seeds (jeera)", "1 green chili pepper, diced, optional", "1 cup onion, diced", "1 teaspoon ginger, grated", "1 teaspoon garlic, minced", "1/2 cup tomato, chopped", "1 1/2 cups steel-cut oats", "3 1/2 cups water", "2 cups mixed vegetables, carrots, green beans, peas, corn, edamame, frozen or fresh", "1 tablespoon lime juice", "coriander leaves , to garnish", "1/2 teaspoon turmeric", "½ teaspoon kashmiri chilli powder", "½ teaspoon garam marsala", "1 teaspoon salt" ]

[ "heat ghee/oil, then add cumin seeds and let them sizzle.", "now add the green chili, onion, ginger and garlic. sauté for 2-3 minutes until onion are translucent. add in the mixed spices and sauté well.", "add the mixed vegetables, oats and water. mix well. if anything is stuck to the bottom of the pot, deglaze it. cook 8 minutes on high heat.", "add the lime juice and then garnish with yoghurt and coriander." ]

[ "ghee", "cumin seeds", "green chili pepper", "onion", "ginger", "garlic", "tomato", "oats", "water", "mixed vegetables carro green be", "lime juice", "coriander", "turmeric", "kashmiri chilli powder", "garam marsala", "salt" ]

[ "4 skinless chicken breasts", "1 large egg, beaten", "75g breadcrumbs", "sunflower oil spray", "cooked brown rice, steamed mangetout and coriander, to serve (optional)", "for the katsu sauce :", "2 teaspoons sunflower oil", "1 onion, finely chopped", "1 tablespoon frozen chopped ginger (or a 5cm piece, peeled and grated)", "1 tablespoon hot or mild curry powder", "pinch of crushed chillies", "2 carrots, scrubbed and sliced into 2cm discs", "1 tablespoon flour", "200ml reduced fat coconut milk", "½ butternut (500g), peeled and cut into chunks", "2 orange or yellow peppers, cut into chunks", "1 tablespoon reduced-sodium soy sauce", "2 limes, zested and juiced, plus wedges to serve (optional)" ]

[ "preheat the oven to 200°c. lay the chicken breasts between 2 sheets of baking paper and use a rolling pin to beat gently, to thin out the meat until it’s 1-1.5cm thick. dip into the beaten egg, then the breadcrumbs and place on a baking sheet. spray evenly with the oil to lightly coat, then bake for 10-12 mins or until cooked through.", "meanwhile, sauté the onion in oil in a lidded saucepan over a medium heat for 3-5 mins or until soft. add the ginger and cook for 1 min. stir in the spices and carrots and cook for 5 mins. add the flour, cook for 1 min, then stir in the coconut milk and 450ml water. bring to a simmer, then add the squash; cover and simmer for 10 mins. add the peppers and cook for another 5 mins. stir through the soy sauce, and lime juice and zest. blitz with a stick blender until smooth.", "serve the sauce in bowls with sliced chicken rice, mangetout, coriander and lime wedges." ]

[ "chicken breasts", "egg", "breadcrumbs", "sunflower oil spray", "brown rice cori", "katsu sauce", "sunflower oil", "onion", "ginger", "chillies", "carrots", "flour", "coconut milk", "butternut", "orange", "soy sauce", "limes" ]

[ "1 tablespoon olive oil", "220g broccoli, half finely chopped, half broken into florets", "2 garlic cloves, finely chopped", "250g frozen peas", "8 eggs", "50g mature cheddar, grated", "50g low fat cream to serve", "½ teaspoon paprika, to serve", "salad leaves, to serve" ]

[ "heat the oil in a pan over a medium-high heat and stir-fry the broccoli for 5 mins, then add the garlic and peas and cook for a further 2 mins.", "preheat the grill to high. whisk the eggs in a large jug, then add the cheese and whisk again. season, then pour into the pan over the vegetables. stir until well combined.", "reduce the heat to medium and cook, without stirring, for 5 mins until the frittata starts to brown on the bottom. put the pan under the grill and cook for 3-5 mins, until cooked through. in a small bowl, mix the fresh cream with the paprika. slice the frittata into wedges and serve with dip and salad leaves." ]

[ "olive oil", "broccoli", "garlic", "peas", "eggs", "mature cheddar", "cream", "paprika", "salad leaves" ]

[ "1 cup low fat plain yoghurt", "2 teaspoons garam masala", "1 teaspoon ground ginger", "1 teaspoon minced garlic", "1 teaspoon ground turmeric", "1 teaspoon salt", "1 jalapeño pepper, stemmed, seeded and finely minced (optional)", "1 kg boneless, skinless chicken breasts, gently flattened and cut into strips", "1 tablespoon canola oil", "salad", "3 cups shredded iceberg lettuce", "3 cups shredded red cabbage", "3 cups diced plum tomatoes", "2 cups sliced cucumber", "1 ½ cups diced parsnip", "1 cup sliced radishes", "2 tablespoons chopped spring onions, finely chopped", "1 cup coriander, finely chopped", "juice of 2 small lemons, or to taste" ]

[ "to make chicken: whisk yoghurt, garam masala, ginger, garlic, turmeric, salt and jalapeño (if using) in a shallow dish. add chicken and stir to coat. cover and refrigerate while preparing the vegetables. meanwhile, make salad: combine lettuce, cabbage, tomatoes, cucumber, jicama, radishes, scallions and cilantro in a large bowl; toss to combine.", "heat oil in a large nonstick skillet over medium-high heat. add the chicken and marinade; cook for 6 to 8 minutes.", "transfer the chicken and the pan juices to the bowl with the salad. add lemon juice to taste; toss to combine." ]

[ "yoghurt", "garam masala", "ginger", "garlic", "turmeric", "salt", "jalapeño pepper", "chicken breasts", "canola oil", "salad", "iceberg lettuce", "red cabbage", "plum tomatoes", "cucumber", "parsnip", "radishes", "spring onions", "coriander", "juice lemon" ]

[ "1 kg cherry tomatoes", "3 garlic cloves (peeled)", "1 small carrot (diced)", "¼ small bulb fennel (finely chopped)", "2 tablespoons olive oil", "1 red chili (thinly sliced)", "1 teaspoon salt", "ground black pepper", "½ cup low fat yoghurt", "1 tablespoon parsley (chopped)", "serve with ricotta toast:", "2 slices brown bread", "1/4 cup (30g) ricotta cheese" ]

[ "preheat the oven to 200°c.", "place tomatoes, garlic, carrot and fennel in a roasting tin and drizzle with olive oil and season well.", "cover with foil and bake for 30 minutes or until vegetables are well cooked.", "blend all the vegetables with the yoghurt until smooth. garnish with parsley and serve warm.", "for the ricotta toast: place the brown bread in an oven dish and top with the ricotta cheese. grill for 2 minutes." ]

[ "cherry tomatoes", "garlic", "carrot", "bulb fennel", "olive oil", "red chili", "salt", "black pepper", "yoghurt", "parsley", "ricotta toast", "brown bread", "ricotta cheese" ]

[ "1 1/2 cups white rice", "1 1/4 cups split mung bean", "1/4 cup grated coconut", "1/2 teaspoon cumin seeds", "2 green chillies", "1 cm ginger, cut into pieces", "1/8 teaspoon hing (asafetida powder)", "8 curry leaves", "1 1/4 tablespoons ghee", "2 tablespoons lemon juice", "1 1/2 teaspoons salt, or to taste", "1/4 teaspoon turmeric powder" ]

[ "add washed mung beans and rice to pot. season with salt. cook until soft and a little mushy.", "add grated coconut, ginger, peppercorns, and green chillies to a mixer/blender. dry-grind them to get a coarse powder. set aside.", "heat the ghee) in a deep-bottomed pan over low fire. throw in cumin seeds. let them crackle. add curry leaves and hing (asafetida powder). mix well.", "add the ground coconut mixture. sauté until you smell a nice aroma. add in cooked lentil-rice mix. turn on the fire. add turmeric powder and some more salt. mix well.", "if the consistency is too thick, add some water to make it thinner. let the mixture boil for 5 minutes on low fire. add lemon juice. check for the taste. add salt if needed.", "mung bean rice should have semi-solid consistency." ]

[ "white rice", "mung bean", "coconut", "cumin seeds", "green chillies", "ginger", "hing", "curry leaves", "ghee", "lemon juice", "salt", "turmeric powder" ]

[ "2 tablespoons vegetable oil", "300g pack diced lamb shoulder, cut into 2.5cm pieces", "2 onions, diced", "4 garlic cloves, crushed", "2.5cm piece fresh ginger, peeled and grated", "4 cardamom pods, lightly cracked", "1 teaspoon garam masala", "1 teaspoon ground coriander", "1 teaspoon medium chilli powder", "1 teaspoon fennel seeds, crushed", "1 large aubergine, trimmed and cut into 1.5cm cubes", "1 x 400g tin chopped tomatoes", "2 tablespoons tamarind paste", "1 tablespoon brown sugar", "10g fresh coriander, leaves chopped", "naan or roti, to serve (optional)", "yoghurt, to serve (optional)" ]

[ "preheat the oven to gas 180°c. heat the oil in a casserole dish over a medium heat and add the lamb and a pinch of salt. fry for 4-5 mins until browned all over, then transfer to a plate.", "add the onions to the pan and sauté 4-5 mins until soft and tender. add the garlic and ginger, cook for 1 min, then stir in the spices and cook for another 30-45 secs until fragrant.", "stir in the aubergine and cook for 1 min. add the lamb back in along with the tomatoes, tamarind, sugar, 350ml water and 1 tsp salt, then bring to the boil. cover and transfer to the oven for 45 mins until the lamb is tender.", "scatter with the coriander and serve with naan or roti and yogurt." ]

[ "vegetable oil", "lamb shoulder", "onions", "garlic", "ginger", "cardamom pods", "garam masala", "coriander", "chilli powder", "fennel seeds", "aubergine", "tomatoes", "tamarind paste", "brown sugar", "coriander", "naan", "yoghurt" ]

[ "1 tablespoon corn flour", "1 tablespoon cold water", "2 teaspoons honey", "¼ cup low sodium soy sauce", "¼ cup apple cider vinegar", "1 clove garlic minced", "½ teaspoon grated ginger", "½ teaspoon black pepper", "½ kg boneless chicken thighs", "2 teaspoons sesame seeds", "1 tablespoon chopped spring onion" ]

[ "preheat oven to 200°c and grease a baking dish.", "in a saucepan, whisk together cornstarch and cold water until smooth. add the honey, soy sauce, vinegar, garlic, ginger, and pepper. bring to a simmer over low heat and cook, stirring frequently, until sauce thickens and bubbles.", "place chicken in prepared baking dish and brush with teriyaki sauce. turn chicken over, and brush again.", "bake for 15 minutes. remove and sprinkle with sesame seeds and spring onion." ]

[ "corn flour", "water", "honey", "soy sauce", "apple cider vinegar", "garlic", "ginger", "black pepper", "chicken thighs", "sesame seeds", "spring onion" ]

[ "1 cup wholewheat flour", "1 cup cake flour", "1/2 teaspoon bicarbonate of soda", "1/2 teaspoon cream of tartar", "25g butter", "1 1/2 cups buttermilk" ]

[ "preheat oven to 180 °c.", "sift together the flours, bicarbonate of soda and cream of tartar into a bowl and rub in the butter until the mixture resembles fine breadcrumbs. quickly stir in the buttermilk and combine until a dough is formed.", "turn the dough onto a lightly floured surface and knead until smooth. mould into a round shape, place onto a lightly floured baking sheet, cut a cross in the top, and sprinkle with a little flour.", "bake for 20-25 minutes." ]

[ "wheat flour", "cake flour", "bicarbonate soda", "cream tartar", "butter", "buttermilk" ]

[ "3 cups ricotta cheese (750g)", "2 eggs", "¼ cup light brown sugar", "1 cup figs (finely chopped)", "1 teaspoon vanilla essence" ]

[ "preheat oven to 180°c.", "in a bowl, whip up the ricotta cheese, eggs and sugar and vanilla till well combined.", "fold in the chopped figs.", "grease four ramekins and divide the mixture between them.", "bake for 20-25 minutes. remove and cool.", "serve as desired." ]

[ "ricotta cheese", "eggs", "brown sugar", "figs", "vanilla essence" ]

[ "1 medium bell pepper", "1 red onion", "1 red chilli", "1 lime", "1 bunch of fresh thyme", "1 tablespoon oil", "2 cloves of garlic", "1 teaspoon jerk seasoning", "1 teaspoon smoked paprika", "1 can of coconut milk", "4 teaspoons vegetable stock powder", "1 teaspoon black pepper", "1 can of red kidney beans", "200g baby spinach", "1 bunch of coriander leaves" ]

[ "thinly slice the onion and cut the pepper into chunks. finely chop the chilli and zest and halve the lime. peel and grate the garlic, pick the thyme leaves from their stalks and chop the coriander.", "heat oil in a saucepan or wok over medium heat. once hot, add the onion and pepper and cook, stirring until they’re softened and starting to brown, should be about 10 minutes.", "add the garlic, thyme, jerk spice mix and smoked paprika. cook for about 2 mins, stirring frequently", "add the coconut milk and vegetable stock. stir to dissolve the stock powder and season with salt and pepper. drain the kidney beans and add to the pot, bring to a simmer and cook, stirring occasionally until thickened slightly. this should take about 10 minutes. if the stew dries out too much add a splash of water.", "add in the spinach a handful at a time, stirring to make sure it doesn’t clump together and cook until wilted. stir through half the coriander, the lime zest and a squeeze of lime juice. taste and season with salt and pepper. cut any remaining lime into wedges.", "divide the stew between the bowls. scatter over the remaining coriander and the red chilli (add as much as you like). serve with any remaining lime wedges." ]

[ "bell pepper", "red onion", "red chilli", "lime", "thyme", "oil", "garlic", "jerk seasoning", "paprika", "coconut milk", "vegetable stock powder", "black pepper", "red kidney beans", "baby spinach", "coriander leaves" ]

[ "2 cups water", "¾ cup cracked freekeh", "½ cup packed fresh mint leaves, plus more for garnish", "½ cup orange juice", "3 tablespoons lemon juice", "1 small clove garlic, grated", "½ teaspoon salt", "½ teaspoon ground pepper", "¼ cup extra-virgin olive oil", "1 cup thinly sliced fennel (1/2 large bulb)", "1 cup sugar snap peas, trimmed and thinly sliced", "1 cup thinly sliced radishes", "2 medium oranges, peeled and segmented", "2 cups frozen baby lima beans, thawed" ]

[ "combine water and freekeh in a medium saucepan and bring to a boil over high heat. cover, reduce heat to maintain a simmer and cook until the liquid is absorbed, 12 to 15 minutes. remove from heat and let stand, covered, for 5 minutes. drain any remaining liquid. spread the freekeh out on a rimmed baking sheet to cool.", "meanwhile, combine mint, orange juice, lemon juice, garlic, salt and pepper in a large bowl. whisk in oil and transfer 1/4 cup of the dressing to a medium bowl. add fennel, snap peas, radishes and oranges to the medium bowl and toss to combine.", "add the freekeh and lima beans to the remaining dressing in the large bowl and toss to combine. serve the fennel mixture over the freekeh mixture. garnish with more mint, if desired." ]

[ "water", "ed freekeh", "mint", "orange juice", "lemon juice", "garlic", "salt", "pepper", "extra-virgin olive oil", "fennel", "sugar snap peas", "radishes", "oranges", "baby lima beans" ]

[ "½ cup aubergine diced", "½ cup red pepper diced", "1 cup chickpeas drained", "100g broccoli florets", "1 tablespoon olive oil", "100g cherry tomatoes", "1 tablespoon sesame seed", "1 teaspoon salt", "2 teaspoons paprika", "1 teaspoon black pepper", "1 teaspoon ground coriander", "2 teaspoons low-sodium soy sauce", "1 teaspoon minced garlic clove", "2 tablespoons parsley chopped", "2 teaspoons white vinegar", "1 tablespoon maple syrup" ]

[ "drizzle vegetables with oil and chargrill for 10-15 minutes. set aside.", "in a small pan add oil and toast sesame seeds until golden brown, season with salt, paprika and pepper to taste.", "dust broccoli with the sesame seeds mix and set aside.", "on a greased bakery sheet season chickpeas with coriander, oil, salt and paprika for 10-15 minutes. set aside." ]

[ "aubergine", "red pepper", "chickpeas", "broccoli florets", "olive oil", "cherry tomatoes", "sesame seed", "salt", "paprika", "black pepper", "coriander", "soy sauce", "garlic clove", "parsley", "white vinegar", "maple syrup" ]

[ "2 tablespoons olive oil", "2 teaspoons ground coriander", "2 teaspoons ground cumin", "2 teaspoons turmeric", "250g (8oz) cauliflower, cut into florets", "1 large onion, chopped", "1 red pepper, deseeded and chopped", "2 garlic cloves, finely chopped", "50 dried dates, roughly chopped", "1x 400g can chickpeas, drained", "2 large handfuls chopped coriander leaves", "1 x 250g pack cooked mixed grains", "50g shelled, unsalted pistachios, roughly chopped" ]

[ "preheat the oven to 180°c.", "mix together half the olive oil and half the spices in a bowl. add the cauliflower and turn until coated in the spice mix. tip the cauliflower into a roasting tray and roast for 10 minutes until tender. heat the remaining oil in a large, non-stick frying pan and fry the onion for 5 minutes, then add the red pepper, garlic, dates and chickpeas and cook for another 3–5 minutes until softened. add the remaining spices, cooked grains, roasted cauliflower and half the coriander to the pan, season with pepper and stir until combined.", "serve topped with the remaining coriander and sprinkled with pistachios." ]

[ "olive oil", "coriander", "cumin", "turmeric", "cauliflower", "onion", "red pepper", "garlic", "dates", "chickpeas", "coriander leaves", "mixed grains", "pistachios" ]

[ "200g ricotta cheese", "200g greek-style yoghurt", "1 tablespoon honey", "1 teaspoon vanilla essence", "9 whole wheat pastry tartlets", "3 turkish figs, sliced" ]

[ "mix the ricotta, yogurt, half the honey and the vanilla in a bowl.", "divide between the pastry tartlets and top each with a fig slice.", "drizzle over the remaining honey." ]

[ "ricotta cheese", "greek yoghurt", "honey", "vanilla essence", "wheat pastry tartlets", "turkish figs" ]

[ "2 eggs", "1 cup rolled oats", "2 cans (213 g) salmon, drained and trimmed", "1 cup grated mozzarella", "1/4 cup onions, chopped", "1 celery stalk, grated", "1 carrot, grated", "2 tablespoons lemon juice" ]

[ "preheat oven to 180°c. beat eggs in a large bowl. add rolled oats, salmon, mozzarella, onions, celery, carrot and lemon juice.", "mix until smooth. using your hands, shape into croquettes of desired size and place on a baking sheet covered with parchment paper.", "bake for approx. 25 minutes. remove from oven and let stand for 5 minutes." ]

[ "eggs", "rolled oats", "salmon", "mozzarella", "onions", "celery", "carrot", "lemon juice" ]

[ "¼ cup red quinoa", "1 tablespoon vegetable stock granules", "¼ cup buckwheat", "2 cups water", "1 small red onion (finely chopped)", "1 garlic clove (minced)", "1 tablespoon parsley (finely chopped)", "2 tablespoons whole grain mustard", "1 cup red cabbage (thinly sliced)", "3 tablespoons vegan mayonnaise", "1 tablespoon horseradish (grated)", "1 cucumber (deseeded and sliced into strips)", "¼ cup walnuts (chopped)" ]

[ "cook the quinoa and vegetable stick granules in 200ml water on low for 20 minutes. similarly, in a separate pot cook the buckwheat in 200ml water on low for 10 minutes.", "drain the grains and set aside.", "combine the red onion, garlic, parsley and mustard.", "in a separate bowl, mix the cabbage, mayonnaise and horseradish.", "arrange the serving bowl with the grains, vegetables, cucumber and top with walnuts." ]

[ "red quinoa", "vegetable stock granules", "buckwheat", "water", "red onion", "garlic", "parsley", "grain mustard", "red cabbage", "vegan mayonnaise", "horseradish", "cucumber", "walnuts" ]

[ "1 kg cauliflower, broken into roughly 4cm florets", "3 red onions, cut onto thick slices", "3 sticks of celery , cut into 2cm pieces", "extra virgin olive oil", "3 tablespoons white wine vinegar", "2 x 400 g tins plum tomatoes", "100 g stone-in green or black olives, stones removed", "3 tablespoons capers", "50 g raisins", "½ a bunch of parsley" ]

[ "preheat the oven to 220°c fan. put a cauliflower, broken into roughly 4cm florets, 3 red onions, peeled and cut into eighths, and 3 sticks of celery, cut into 2cm pieces, into a large, high-sided baking tray with 1 tablespoon extra virgin olive oil, 2 tablespoons white wine vinegar and a little sea salt and pepper. toss to coat, then roast for 25 minutes, until everything is slightly charred and starting to soften. turn the oven down to 180°c.", "add 2 x 400g tins of plum tomatoes, breaking them in your hands as you do so, along with 100g stone-in green or black olives (stones removed), 3 tablespoons capers and 50g raisins. give everything a good mix, mashing slightly with a fork, and return to the oven for 40 minutes, or until everything is soft and sticky.", "once ready, and while the mix is still piping hot, add another tablespoon of vinegar, toss through a handful of parsley leaves and serve. finish with a very generous dousing of extra virgin olive oil to bring it all together." ]

[ "cauliflower", "red onions", "celery", "extra virgin olive oil", "white wine vinegar", "tin plum tomatoes", "green", "capers", "raisins", "parsley" ]

[ "90g dark chocolate chopped", "1 cup cake flour", "½ cup cocoa powder", "2 teaspoon baking powder", "¾ teaspoon bicarbonate of soda", "¾ cup caster sugar", "¾ cup plain yoghurt", "1 cup avocado", "1 egg", "5ml vanilla essence", "1 teaspoon cocoa powder" ]

[ "preheat oven to 180°c. lightly spray a 20cm round cake tin with oil and line base and side with baking paper.", "place chocolate in a medium heatproof bowl over a saucepan of simmering water and cook, stirring, for 2-3 minutes or until melted. cool slightly.", "stir flour, cocoa powder, baking powder, bicarbonate of soda and a pinch of salt into a large bowl. stir in sugar.", "process yoghurt and avocado in a food processor until smooth. add egg and vanilla and pulse until just combined. add avocado mixture and melted chocolate to the flour mixture and stir until well combined. spoon the mixture into the prepared tin and smooth the surface with the back of a spoon", "bake for 30 minutes or until a skewer inserted into the centre comes out clean. set the cake aside in a tin for 10 minutes before transferring it to a wire rack to cool. dust with cocoa powder and serve with a dollop of yoghurt." ]

[ "dark chocolate", "cake flour", "cocoa powder", "baking powder", "bicarbonate soda", "caster sugar", "yoghurt", "avocado", "egg", "vanilla essence", "cocoa powder" ]

[ "2 tablespoons extra-virgin olive oil, divided", "1 tablespoon smoked paprika", "½ teaspoon salt, divided, plus a pinch", "1 can reduced salt chickpeas, rinsed", "⅓ cup buttermilk", "¼ cup mayonnaise", "¼ cup chopped fresh chives and/or dill, plus more for garnish", "½ teaspoon ground pepper, divided", "¼ teaspoon garlic powder", "10 cups chopped kale", "¼ cup water", "4 pieces (200g) wild salmon" ]

[ "preheat oven to 200°c.", "combine 1 tablespoon oil, paprika and 1/4 teaspoon salt in a medium bowl. very thoroughly pat chickpeas dry, then toss with the paprika mixture. spread on a rimmed baking sheet. bake the chickpeas on the upper rack, stirring twice, for 30 minutes.", "meanwhile, puree buttermilk, mayonnaise, herbs, 1/4 teaspoon pepper and garlic powder in a blender until smooth. set aside. heat the remaining 1 tablespoon oil in a large skillet over medium heat. add kale and cook, stirring occasionally, for 2 minutes. add water and continue cooking until the kale is tender, about 5 minutes more. remove from heat and stir in a pinch of salt.", "remove the chickpeas from the oven and push them to one side of the pan. place salmon on the other side and season with the remaining 1/4 teaspoon each salt and pepper. bake until the salmon is just cooked through, 5 to 8 minutes.", "drizzle the reserved dressing on the salmon, garnish with more herbs, if desired, and serve with the kale and chickpeas." ]

[ "extra-virgin olive oil", "paprika", "salt", "salt chickpeas", "buttermilk", "mayonnaise", "chives", "pepper", "garlic powder", "kale", "water", "wild salmon" ]

[ "1 cup brown rice flour", "2 tablespoons ground flaxseed", "½ teaspoon salt", "1/3 cup water", "2 tablespoons coconut oil/ vegetable oil", "1 teaspoon maple syrup/honey" ]

[ "preheat the oven to 180°c. line a baking sheet with grease proof paper, and set aside.", "place the brown rice flour in a medium bowl, and add flaxseed and sea salt. stir the dry mixture to combine.", "mix water, coconut oil, and maple syrup. add this to dry mixture, and stir until they are fully mixed together.", "using your hands, form the mixture into a dough. if the dough is too dry, add a little water until it's more pliable. if too wet, sprinkle on more brown rice flour.", "roll the dough out to about ½ cm thickness.", "using a knife or cookie cutter, cut the rolled out dough into desired shapes, and transfer them to the prepared baking sheet.", "bake for 15 minutes, or until golden brown.", "transfer the crackers onto a cooling rack and allow them to fully cool and harden." ]

[ "brown rice flour", "flaxseed", "salt", "water", "coconut oil", "maple syrup" ]

[ "8 veal escalope's", "salt", "pepper", "2 tablespoons olive oil", "4 tablespoons lemon juice", "2 tablespoons butter", "1 ¼ cups green beans (blanched)", "2 tablespoons parsley(chopped)" ]

[ "season the veal well and set aside.", "heat the oil in a large frying pan on high heat, add the veal and cook for 1 minute per side.", "reduce the heat and add the lemon juice to the pan and cook for 2 minutes or until liquid has reduced.", "add the butter and blanched green beans and cook for one more minute.", "finish with parsley and serve over a bed of wild rice." ]

[ "veal escalope's", "salt", "pepper", "olive oil", "lemon juice", "butter", "green beans", "parsley" ]

[ "2 teaspoons bicarbonate of soda", "1 teaspoon salt", "1½ cups cake flour", "2 cups bran", "1 cup brown sugar", "1 cup dried fruit mix", "2 cups low fat milk", "½ cup cooking oil", "1 teaspoon vanilla essence", "2 extra-large eggs" ]

[ "preheat the oven to 180°c. line a muffin pan with paper liners; set aside.", "in a bowl, mix the dry ingredients together.", "in a separate bowl, whisk the wet ingredients until well combined.", "add the flour mixture and stir with until combined (no more than 15 times).", "divide batter evenly between the muffin cups.", "bake for 20 minutes or until a toothpick inserted into the center comes out with only a few moist crumbs attached.", "transfer muffins to a wire rack to cool completely." ]

[ "bicarbonate soda", "salt", "cake flour", "bran", "brown sugar", "fruit mix", "milk", "cooking oil", "vanilla essence", "eggs" ]

[ "2 cups black beans (canned and water drained off)", "3 large eggs", "¼ cup coconut oil, melted", "1 teaspoon vanilla extract/essence", "¼ teaspoon salt", "¾ cup cocoa powder", "2 tablespoons brown sugar", "¼ cup raw honey", "½ teaspoon baking powder", "100g extra dark chocolate, chopped and divided", "¼ cup sliced almonds" ]

[ "preheat oven to 180ᵒc and line an 8 x 8 baking dish with baking paper.", "add cooked black beans and eggs to a food processor. turn it on and stream in the melted coconut oil. blend for 60 seconds or until black beans are very smooth.", "add vanilla, cocoa powder, sugar, honey and baking powder to the mixture. blend until everything is incorporated, scraping down the sides if needed.", "add half of the chocolate to the brownie batter and pulse 5 – 6 times until it is mixed in.", "transfer batter to the prepared baking dish and smooth into an even layer. sprinkle the remaining chocolate and sliced almonds evenly over the top.", "bake for 30 – 35 minutes or until a toothpick inserted (in the center) comes out with a few moist crumbs.", "let the brownies cool completely in the baking dish then refrigerate (for at least 4 hours) before cutting into squares.", "transfer the brownies to a cooling rack to set completely." ]

[ "black beans", "eggs", "coconut oil", "vanilla extract", "salt", "cocoa powder", "brown sugar", "honey", "baking powder", "extra dark chocolate", "almonds" ]

[ "2 egg whites", "1 tablespoon canola oil", "1/2 cup low fat milk", "1 cup buckwheat flour", "1 tablespoon baking powder", "1 tablespoon sugar", "1/2 cup sparkling water", "3 cups sliced fresh strawberries" ]

[ "in a small bowl, whisk together the egg whites, canola oil and milk.", "in a separate bowl, combine the flour, baking powder and sugar. add the egg white mixture and the sparkling water and stir until slightly moistened.", "place a nonstick frying pan or griddle over medium heat. drop 1/2 cup pancake batter into the pan. cook until the top surface of the pancake is covered with bubbles and the edges are lightly browned, about 2 minutes. turn and cook until the bottom is well-browned. repeat with the remaining pancake batter.", "transfer the pancakes to individual plates. top each with 1/2 cup sliced strawberries and serve immediately." ]

[ "egg whites", "canola oil", "milk", "buckwheat flour", "baking powder", "sugar", "sparkling water", "strawberries" ]

[ "1 ½ cups dried cherries", "¾ cup shelled salted pistachios", "½ cup almond butter", "3 tablespoons cocoa powder", "2 teaspoons pure maple syrup", "½ teaspoon ground cinnamon" ]

[ "in a food processor, add all the ingredients and blitz until well combined. using wet hands, form into balls and chill. serve." ]

[ "cherries", "pistachios", "almond butter", "cocoa powder", "maple syrup", "cinnamon" ]

[ "1 tablespoon oil", "2 cloves garlic, crushed", "1/4 teaspoon ground cumin", "1/4 teaspoon ground ginger", "1/2 teaspoon chilli powder", "450g mixed vegetables cut into bite-sized pieces - one large courgette, two medium carrots and one medium aubergine", "100ml low-sodium vegetable stock", "400g tin chickpeas, drained and rinsed", "100g dried apricots", "400g tin chopped tomatoes", "1 teaspoon harissa paste", "2 tablespoons fresh coriander, chopped, to garnish", "freshly ground black pepper" ]

[ "heat the oil in a non-stick pan. add the garlic, cumin, ginger and chilli powder, fry for 2 minutes until the spices are fragrant.", "add the vegetables to the pan and continue to fry for 2-3 minutes.", "pour over the stock and add the chickpeas, apricots and tomatoes, bring to the boil and simmer for 10-12 minutes, until the vegetables are just tender.", "stir in the harissa paste and season with plenty of black pepper.", "serve the vegetables over freshly prepared couscous, sprinkle with coriander and serve." ]

[ "oil", "garlic", "cumin", "ginger", "chilli powder", "mixed vegetables", "vegetable stock", "tin chickpeas", "apricots", "tomatoes", "harissa paste", "coriander", "black pepper" ]

[ "2 red peppers olive oil, for drizzling", "1-2 tablespoons avocado or cooking oil", "1 red onion, peeled and chopped", "1 red chilli, seeded and chopped", "100g chorizo, cut into cubes", "½ teaspoon paprika 2 garlic cloves, coarsely chopped", "¼ cup brown sugar", "50ml apple cider or white wine vinegar", "a pinch of salt" ]

[ "preheat the oven to 200°c.", "place peppers on a baking tray, drizzle with a little olive oil and roast until just starting to char, about 30 minutes. remove from oven, place in a bowl and cover with plastic wrap.", "heat the oil in a large heavy-based pan over medium heat. add the onion, chilli, chorizo and spices, and cook until the onions have softened, about 5 minutes. add the remaining ingredients except the peppers. remove from heat and set aside.", "remove the skin, seeds and core of the peppers, and cut roughly into 2cm squares. add to the remaining ingredients, spoon into sterilised glass jars and allow to cool before sealing." ]

[ "red peppers olive oil", "avocado", "red onion", "red chilli", "chorizo", "paprika garlic", "brown sugar", "apple cider", "salt" ]

[ "12 mushrooms (crimini, portobello)", "topping:", "1½ cups panko breadcrumbs", "¼ cup melted butter", "3 tablespoons chopped fresh parsley", "filling:", "2 cups fresh basil leaves", "¼ cup fresh parmesan cheese", "2 tablespoons pumpkin seeds", "1 tablespoon olive oil", "1 tablespoon fresh garlic", "2 teaspoons lemon juice", "1/2 teaspoon salt" ]

[ "heat the oven to 180°c. line the mushroom caps upside down on a baking sheet.", "to prepare the topping, in a small bowl, combine the panko, butter and parsley; set aside.", "to prepare the filling, place the basil, cheese, pumpkin seeds, oil, garlic, lemon juice and salt in a food processor. process until evenly mixed.", "generously stuff the mushroom caps with the basil pesto filling. sprinkle each mushroom with about 1 teaspoon of panko topping. gently pat down the topping. bake for 10 to 15 minutes or until golden brown." ]

[ "mushrooms", "panko breadcrumbs", "butter", "parsley", "filling", "basil leaves", "parmesan cheese", "pumpkin seeds", "olive oil", "garlic", "lemon juice", "salt" ]

[ "1 medium butternut", "1 tablespoon olive oil", "1 tablespoon chopped fresh thyme", "1 tablespoon chopped fresh rosemary", "1/2 teaspoon salt" ]

[ "heat oven to180°c. lightly coat a baking sheet with nonstick cooking spray.", "peel skin from butternut and cut into even sticks, about 1 cm wide and 3cm long. in a medium bowl, combine the squash, oil, thyme, rosemary, and salt; mix until the sticks are evenly coated.", "spread onto the baking sheet and roast for 10 minutes. remove the baking sheet from the oven and shake to loosen. place back in the oven and continue to roast for another 5 to 10 minutes until golden brown." ]

[ "butternut", "olive oil", "thyme", "rosemary", "salt" ]

[ "4 cups broccoli florets", "2 cups trimmed and halved green beans", "1 tablespoon extra-virgin olive oil", "½ teaspoon salt, divided", "½ teaspoon ground pepper, divided", "2 ½ cups water", "¾ cup green lentils", "½ cup chopped fresh herbs, such as parsley, tarragon and chives", "⅓ cup mayonnaise", "¼ cup buttermilk", "1 tablespoon lemon juice", "1 ½ teaspoons white miso", "1 small clove garlic, quartered", "2 cups thinly sliced kale" ]

[ "preheat oven to 200°c.", "toss broccoli and green beans with oil and 1/4 teaspoon each salt and pepper on a large rimmed baking sheet. roast, stirring once, until tender, about 20 minutes.", "meanwhile, bring water and lentils to a boil in a medium saucepan over high heat. reduce heat to a simmer, cover and cook until tender, about 25 minutes. rinse and drain well. combine herbs, mayonnaise, buttermilk, lemon juice, miso, garlic and the remaining 1/4 teaspoon each salt and pepper in a food processor or blender. process until smooth.", "gently toss kale with the roasted vegetables and lentils in a large bowl. serve with the dressing." ]

[ "broccoli florets", "green beans", "extra-virgin olive oil", "salt", "pepper", "water", "green lentils", "herbs par", "mayonnaise", "buttermilk", "lemon juice", "white miso", "garlic", "kale" ]

[ "1 tablespoon vegetable oil", "300g chicken breast or thigh fillets, diced", "1 tablespoon mild curry powder", "1 teaspoon ground turmeric", "1 brown onion, finely diced", "220g pack stir-fry vegetable medley", "250g pouch microwaveable pilau rice", "finishing touches (optional)", "1 tablespoon chopped fresh coriander", "1/2 teaspoon sliced red chilli", "toasted cashew nuts (or any dried fruit and unsalted nuts from the cupboard)" ]

[ "heat the oil in a wok or large frying pan over a medium-high heat. mix the chicken with the curry powder, turmeric and a pinch of salt in a bowl to coat. fry the chicken for 5-6 mins until golden brown all over, then add the onion and cook for 2-3 mins.", "add all the vegetables from the stir-fry medley to the pan and cook for 5 mins until tender. if at any point it begins to look dry or starts to stick to the pan, add a little water.", "meanwhile, cook the rice to pack instructions, then add it to pan and fold through continuously, to crisp up the rice and let it soak up the flavours. season to taste before serving and top with coriander, sliced chilli and cashew nuts." ]

[ "vegetable oil", "chicken breast", "curry powder", "turmeric", "brown onion", "vegetable medley", "pilau rice", "finishing touche", "coriander", "red chilli", "cashew nuts" ]

[ "2 ½ cups unsweetened puffed wheat cereal", "½ cup pecan halves, chopped medium-fine", "¼ cup dried cherries, coarsely chopped", "2 tablespoons sesame seeds", "1 tablespoon ground flaxseeds", "½ cup honey", "½ teaspoon vanilla extract", "½ teaspoon salt", "½ cup mini semisweet chocolate chips" ]

[ "position a rack in lower third of oven; preheat to 180°c. line a 9cm square pan with parchment paper, letting it overhang on two opposite sides. toss cereal, pecans, cherries, sesame seeds and ground flaxseeds in a large bowl.", "combine honey, vanilla and salt in a small saucepan. warm over medium heat, stirring, until the honey is more fluid and the salt is dissolved. pour the honey mixture over the dry ingredients and fold until everything is moistened and sticky. let cool for 5 minutes. fold in chips (or chopped chocolate) until evenly distributed. scrape the mixture into the prepared pan and spread evenly with a fork. using the back of the fork, press the mixture very firmly all over.", "bake until the top is golden brown, about 35 minutes. (if in doubt, take it out so the honey does not burn.) run a knife along the unlined sides of the pan to detach the bars. let cool in the pan on a wire rack to room temperature, about 1 hour. use the ends of the parchment to lift the bars from the pan. gently peel off the parchment. use a heavy sharp knife to cut into 16 bars or squares." ]

[ "wheat cereal", "pecan halves", "cherries", "sesame seeds", "flaxseeds", "honey", "vanilla extract", "salt", "chocolate chips" ]

[ "1 tablespoon olive oil", "1 teaspoon cumin seeds", "1 small onion (diced)", "2 cloves garlic (minced)", "1 teaspoon ginger (grated)", "1 tablespoon chilli powder", "1 can black beans (rinsed and drained)", "2 large sweet potatoes (peeled and diced)", "3 cups chicken stock", "1 can reduced fat coconut milk", "1 can diced tomatoes", "2 cups baby spinach", "whole wheat toast (to serve)" ]

[ "in a large pot over medium heat , add the oil. add the cumin seeds and onion and cook till slightly browned.", "add in the garlic and ginger and cook for a further 1 minute. add in the chilli powder, stir well.", "add in the black beans, sweet potatoes, chicken stock, tomatoes and cook for 15-20 minutes or until the sweet potatoes are tender.", "stir in the baby spinach till wilted and serve with whole wheat toast." ]

[ "olive oil", "cumin seeds", "onion", "garlic", "ginger", "chilli powder", "black beans", "sweet potatoes", "chicken stock", "coconut milk", "tomatoes", "baby spinach", "wheat toast" ]

[ "2 cups grated sweet potato", "½ cup rolled oats", "1 can black beans ,drained and rinsed", "½ cup chopped spring onion", "¼ cup vegan mayonnaise", "1 tablespoon tomato paste", "1 teaspoon curry powder", "⅛ teaspoon salt", "½ cup plain low fat yoghurt", "2 tablespoons chopped fresh dill", "2 tablespoons lemon juice", "2 tablespoons extra-virgin olive oil", "4 whole-wheat hamburger buns, toasted", "1 cup thinly sliced cucumber" ]

[ "squeeze grated sweet potato with paper towels to remove excess moisture; place in a large bowl. pulse oats in a food processor until finely ground; add to the bowl with the sweet potatoes. add beans, spring onions, mayonnaise, tomato paste, curry powder and salt to the bowl; mash the mixture together with your hands. shape into four patties. place the patties on a plate; refrigerate for 30 minutes.", "stir yoghurt, dill and lemon juice together in a small bowl; set aside.", "heat oil in a large pan over medium-high heat. add the patties; cook until golden brown, about 3 minutes per side.", "divide the yoghurt sauce evenly among top and bottom bun halves. top each bottom bun half with a burger and cucumber slices; replace top bun halves." ]

[ "sweet potato", "rolled oats", "black beans", "spring onion", "vegan mayonnaise", "tomato paste", "curry powder", "salt", "yoghurt", "dill", "lemon juice", "extra-virgin olive oil", "wheat hamburger buns", "cucumber" ]

[ "100g baby spinach leaves", "750g pearl barley(cooked)", "1 lemon, zested", "25g parmesan, finely grated", "50g flour", "2 eggs, beaten", "100g dried breadcrumbs", "100ml vegetable oil", "green beans, to serve (optional)", "salad leaves, to serve (optional)" ]

[ "put the spinach in a colander and pour over a kettle of boiling water to wilt. rinse under cold water until cool, then squeeze out all the excess liquid through a clean tea towel and finely chop.", "tip the cold leftover pearl barley into a bowl and add the chopped spinach, lemon zest, parmesan and some seasoning. mix well with clean hands until combined.", "put the flour, beaten eggs and breadcrumbs in 3 separate shallow bowls. divide the barley mix into 8 and shape into patties using damp hands to stop the barley sticking. dust in the flour to coat, then dip in the egg. transfer to the breadcrumbs and press gently so they're well coated. chill for 15 mins.", "pour enough oil into a deep frying pan to come about 1cm up the sides. heat over a medium-high heat until a cube of bread sizzles immediately when added and browns within 30 secs. cook the barley cakes in batches for 1-2 mins each side until golden brown and crunchy. drain on kitchen paper and transfer to a plate while you fry the remaining barley cakes. season with a little salt, then serve with green beans and salad leaves, if you like." ]

[ "baby spinach leaves", "pearl barley", "lemon", "parmesan", "flour", "eggs", "breadcrumbs", "vegetable oil", "green beans", "salad leaves" ]

[ "2 cups whole wheat flour, extra for dusting", "1 teaspoon baking powder", "160ml water", "240g radishes", "1 tablespoon red wine vinegar", "3 teaspoons ras el hanout seasoning", "1 tablespoon extra virgin olive oil", "1 garlic clove", "400g closed-cup mushrooms", "2 courgettes (about 520g)", "½ iceberg lettuce (150g)", "25g feta" ]

[ "tip the flour into a bowl with a pinch of sea salt and 160ml of cold water. mix into a rough dough, then knead on a flour-dusted surface for 2 mins. cover with a damp tea towel and set aside to rest. finely slice the radishes into a bowl, then toss with 3-4 tbsp of red wine vinegar and a good pinch of salt. scrunch everything together and set aside to pickle.", "whisk together the ras el hanout with 2 tbsp extra virgin olive oil and 1 tbsp of red wine vinegar in a large bowl. peel and grate in the garlic, stir well and set aside. place a large, nonstick frying pan over a high heat. add the mushrooms to the dry pan, halving any larger ones, and cook for about 5 mins until golden and gnarly, stirring regularly. tip into the bowl and toss with the dressing. return the empty pan to the heat.", "trim and cut the courgettes into quarters lengthways. cook in the hot pan for 5 mins, turning regularly, until charred. tip onto a board and roughly chop, then toss with the mushrooms and set aside to marinate.", "place the pan on a medium-high heat, divide the dough into 4 and roll into 20cm rounds on a flour-dusted surface. one at a time, cook the flatbreads in the dry pan for 1 min each side until just turning golden, stacking them up in a tea towel as you go. finely slice the lettuce and divide between the flatbreads, then top with the charred veg and a spoonful of radish pickle." ]

[ "wheat flour extra", "baking powder", "water", "radishes", "red wine vinegar", "ras el hanout seasoning", "extra virgin olive oil", "garlic", "cup mushrooms", "courgettes", "iceberg lettuce", "feta" ]

[ "2 cups artichoke hearts", "1 tablespoon black pepper", "4 cups chopped spinach", "1 teaspoon minced dried thyme", "2 cloves garlic, minced", "1 tablespoon minced fresh parsley", "1 cup cooked white beans", "2 tablespoons grated parmesan cheese", "1/2 cup reduced-fat sour cream" ]

[ "heat oven 180°c.", "mix all ingredients together. place in an ovenproof glass or ceramic dish and bake for 30 minutes. allow to cool. once cooled, place in a food processor and blend till smooth.", "serve with vegetables or whole-grain bread or crackers." ]

[ "artichoke hearts", "black pepper", "spinach", "thyme", "garlic", "parsley", "white beans", "parmesan cheese", "cream" ]

[ "2 tablespoons olive oil", "½ medium onion (diced)", "3 carrots (peeled and diced)", "2 stalk celery (diced)", "4 garlic cloves (minced)", "4 cups chicken stock", "1 can chickpeas (drained & rinsed)", "1 1/4 cup quinoa (uncooked, rinsed well in a fine mesh colander)", "1 can tomatoes (undrained)", "200ml tomato sauce", "1 tablespoon dried italian herbs", "pinch of red pepper flakes", "2 cups spinach (coarsely chopped)", "1 ½ cups yoghurt", "salt and pepper (to taste)", "parmesan cheese (for topping)" ]

[ "heat oil in a large saucepan or dutch oven over medium-high heat. add onion, carrots, celery and garlic and season with salt and pepper. sauté, stirring occasionally, for 5-7 minutes or until the vegetables are soft.", "add stock, chickpeas, quinoa, tomatoes, tomato sauce, and italian seasoning to the pot and stir to combine. season with salt and pepper. bring to a boil, reduce heat and simmer, partially covered, for 20-25 minutes.", "when ready to serve, stir in spinach and cream. taste and adjust seasonings as necessary.", "divide into bowls and top with grated parmesan." ]

[ "olive oil", "onion", "carrots", "celery", "garlic", "chicken stock", "chickpeas", "quinoa", "tomatoes", "tomato sauce", "italian herbs", "red pepper flakes", "spinach", "yoghurt", "salt pepper", "parmesan cheese" ]

[ "2 firm pears", "½ teaspoon mixed spice" ]

[ "heat oven to 140°c. thinly slice the pears into rounds from the base, picking out any pips. arrange the slices on a baking tray lined with nonstick baking paper and sprinkle over the mixed spice and use a pastry brush to evenly distribute the spice.", "bake for 40 mins. leave to cool and crisp – the pears won't feel crisp until cooled. store in a sealed food bag and eat within a couple of days." ]

[ "firm pears", "mixed spice" ]

[ "1½ tablespoons vegetable oil", "650g chicken breast portions, sliced into thin strips", "250g chestnut mushrooms, quartered", "250g soba noodles", "2 red chillies, deseeded and sliced into thin strips", "3 garlic cloves, crushed", "2cm piece root ginger, peeled and finely grated", "150g sugar snap peas, sliced lengthways into thin strips", "1 tablespoon thai red curry paste", "100ml chicken stock", "30g basil, leaves only", "2 limes, 1 juiced and 1 cut into wedges, to serve" ]

[ "put a large wok or frying pan over a high heat and add 1 tbsp of the oil. season the chicken strips and add to the hot oil, then stir-fry for 4-5 mins until light golden all over. remove to a plate and set aside – you may need to do this in batches if you haven’t got a large wok.", "add the remaining ½ tbsp oil to the pan and add the mushrooms. stir-fry for 8 mins, adding a splash of water to the pan if it becomes too dry.", "meanwhile, cook the noodles according to pack instructions and keep warm.", "when the mushrooms are softened and browned, add the chillies, garlic, ginger and mangetout and stir-fry for 1 min. return the chicken to the pan (along with any juices on the plate), add the curry paste and stir-fry for 2 mins.", "pour in the chicken stock and cook for 1-2 mins until everything is sizzling and the chicken is fully cooked through. stir through most of the basil leaves, reserving some to garnish, and take off the heat. add the lime juice and adjust the seasoning to taste.", "divide the cooked noodles between serving plates or bowls and top with the chicken and veg. serve with a few fresh basil leaves and a wedge of lime." ]

[ "vegetable oil", "chicken breast", "chestnut mushrooms", "soba noodles", "red chillies", "garlic", "root ginger", "sugar snap peas", "thai red curry paste", "chicken stock", "basil", "limes" ]

[ "4 tablespoons sesame seeds", "4 tablespoons sunflower seeds", "4 tablespoons pumpkin seeds", "2 ½ cups whole wheat flour", "pinch of salt", "¼ cup parmesan cheese", "¼ cup cheddar cheese", "2 eggs", "1 cup low fat milk", "½ cup butter (melted)" ]

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

[ "sesame seeds", "sunflower seeds", "pumpkin seeds", "wheat flour", "salt", "parmesan cheese", "cheddar cheese", "eggs", "milk", "butter" ]

[ "1 1/2 tablespoons honey", "1 1/2 teaspoons grated garlic", "4 bone-in, skin-on chicken thighs", "1/2 teaspoon salt, divided", "1 tablespoon canola oil", "2 tablespoons all-purpose flour", "2 cups pre-cooked microwaveable brown rice", "4 cups fresh broccoli florets, cut into pieces", "1 cup lower-sodium chicken stock", "1 cup chopped red bell pepper", "1 medium carrot, peeled and sliced", "2 medium scallions, chopped", "2 tablespoons lower-sodium soy sauce", "1 tablespoon rice vinegar", "1/4 teaspoon ground pepper" ]

[ "preheat oven to 200°c. stir honey and garlic together in a small bowl until well combined. set aside 1 teaspoon of the honey mixture in a separate small bowl.", ". pat chicken dry with paper towels. sprinkle with 1/4 teaspoon salt. heat oil in a large oven-safe skillet over medium-high heat until shimmering. place the chicken skin-side down in the skillet and reduce heat to medium. cook, undisturbed, until the skin is light brown and releases easily from the pan, 5 to 8 minutes.", ". turn the chicken over. brush the tops with the reserved 1 teaspoon honey mixture. immediately flip the chicken honey-side down; cook until the skin turns golden brown, about 1 minute. transfer to a plate.", "add flour to the oil in the pan; cook, stirring constantly, until the mixture smells nutty, about 30 seconds. stir in rice, broccoli, stock, bell pepper, carrot, scallions, soy sauce, vinegar, pepper and the remaining 1/4 teaspoon salt. nestle the chicken into the mixture, skin-side up. bake, uncovered, until an instant-read thermometer is inserted into the thickest portion of chicken registers at 80c and most of the liquid is absorbed, for 16 to 18 minutes. brush the chicken with the remaining honey mixture and let rest for 5 minutes before serving." ]

[ "honey", "garlic", "chicken thighs", "salt", "canola oil", "all-purpose flour", "brown rice", "broccoli florets", "chicken stock", "red bell pepper", "carrot", "scallions", "soy sauce", "rice vinegar", "pepper" ]

[ "1 cup plain low-fat yoghurt", "2 eggs", "1/4 cup canola oil", "1/2 cup brown sugar", "2 tablespoons orange juice", "2 tablespoons orange zest", "2 teaspoons vanilla essence", "1 3/4 cup whole wheat flour", "1/4 cup flaxseed meal", "1 teaspoon baking powder", "1 teaspoon baking soda", "1/8 teaspoon salt", "1/2 teaspoon cinnamon", "1 1/2 cups fresh or frozen cranberries" ]

[ "heat the oven to 180°c. lightly grease muffin tins or place a muffin cup liner in each tin. in a mixing bowl, combine the yogurt, eggs, oil, sugar, orange juice concentrate, orange zest and vanilla.", "in another bowl, combine the flour, flaxseed, baking powder, baking soda, salt and cinnamon.", "turn on mixer to low speed and slowly add the dry ingredients to the bowl of wet ingredients. mix until just incorporated, about 1-2 minutes.", "fold in cranberries with a spoon or spatula.", "scoop 1/4 cup of batter into each muffin well and bake for about 20 minutes or until the tops are golden brown and toothpick comes out clean when inserted." ]

[ "yoghurt", "eggs", "canola oil", "brown sugar", "orange juice", "orange zest", "vanilla essence", "wheat flour", "flaxseed meal", "baking powder", "baking soda", "salt", "cinnamon", "cranberries" ]

[ "2 eggs", "¼ cup melted butter", "1 ¾ cup milk", "1 tablespoon brown sugar", "2 cups flour", "3 teaspoons baking powder", "¼ teaspoon salt", "1 cup cooked quinoa (cooled)" ]

[ "place eggs in a bowl. mix with a whisk.", "add melted butter, milk and sugar. mix well.", "in a separate bowl mix flour, salt and baking powder together.", "whisk the egg mixture and slowly add the flour mixture. continue whisking until all flour is added.", "stir in quinoa.", "cook in a preheated waffle iron until the waffles are done." ]

[ "eggs", "butter", "milk", "brown sugar", "flour", "baking powder", "salt", "quinoa" ]

[ "1 large potato , boiled", "½ small onion , chopped", "1 tin (175g) light tuna in water", "1 teaspoon dijon mustard", "1 teaspoon garlic powder", "1 teaspoon cayenne pepper", "1 bunch cilantro", "¼ cup flour", "1 large egg", "½ cup breadcrumbs", "½ cup vegetable oil" ]

[ "mash potato in a large bowl, with a potato masher or fork.", "sauté onions until translucent, remove from heat and add to potato.", "add tuna, mustard, garlic powder, cayenne pepper, and cilantro, mix until well blended. divide tuna mixture into equal portions and shape into patties.", "pass through flour, egg and then breadcrumbs.", "heat oil in a skillet over medium heat. add tuna patties and pan-fry until browned and crisp, about 3 minutes per side." ]

[ "potato", "onion", "tuna water", "dijon mustard", "garlic powder", "cayenne pepper", "cilantro", "flour", "egg", "breadcrumbs", "vegetable oil" ]

[ "500 grams fish (basa/cod/haddock/ salmon)", "1/2 teaspoon nigella seeds", "2 green chillies (slit)", "1 teaspoon turmeric powder", "1/2 teaspoon chilli powder", "1 teaspoon brown sugar", "salt as per taste", "3 tablespoons mustard oil", "to make mustard paste: · · · ·", "1 1/2 tablespoons black mustard seeds", "1 tablespoon poppy seeds (optional)", "2 tablespoons low fat plain yoghurt", "2 tablespoons grated coconut", "2 green chillies", "1/2 teaspoon salt" ]

[ "soak the mustard and poppy seeds in 1/4 cup of warm water for 15-20 minutes along with salt. then add the rest of the ingredients listed under mustard paste in a food processor or mixer grinder along with 2 tbsp of water and grind it to a thick, fine paste. keep it aside.", "marinate the fish with 1/2 tsp turmeric powder and some salt and keep it aside.", "heat oil in a thick-bottomed pan on medium heat. when hot, temper it with nigella seeds and green chillies.", "when the seeds crackle, add the ground mustard paste along with turmeric powder, chilli powder, and salt and sauté for 7-8 minutes, stirring constantly.", "then add 1 to 1-1/2 cups of water. check the seasoning and add sugar/sweetener and salt if required, and bring it to a boil.", "now slowly slide in the marinated fish and cook for 7-8 minutes on medium heat. simmer till the sauce thickens. there should be enough sauce to coat the fish.", "serve it hot along with rice." ]

[ "fish", "nigella seeds", "green chillies", "turmeric powder", "chilli powder", "brown sugar", "salt", "mustard oil", "mustard paste", "black mustard seeds", "poppy seeds", "yoghurt", "coconut", "green chillies", "salt" ]

[ "1 tablespoon olive oil", "1 red pepper, finely diced", "4 spring onions, finely sliced", "1 small garlic clove, crushed", "325g tin sweetcorn, whole kernel, drained", "150g self-raising flour", "½ teaspoon smoked paprika" ]

[ "preheat the oven to 180°c. line 2 baking trays with nonstick baking paper. heat ½ tbsp oil in a frying pan over a medium heat. fry the pepper for 5 mins, then add the spring onions and garlic; fry for 2 mins. transfer to a large bowl; cool for 5 mins.", "add the sweetcorn, flour and paprika to the bowl; season and mix well. add 3 tbsp water and 2 eggs and combine.", "divide the mix into 8 equal mounds on the trays, then spread each into a 1cm-thick circle. bake for 10 mins, then flip and bake for 8-10 mins until golden." ]

[ "olive oil", "red pepper", "spring onions", "garlic", "tin sweetcorn", "selfraising flour", "paprika" ]

[ "1 ¾ cups almond milk", "½ cup unsweetened applesauce", "1 egg, beaten", "2 tablespoons chia seeds", "1 teaspoon vanilla extract", "1 ¼ cups whole wheat flour", "½ cup rolled oats", "¼ cup flax seed meal", "4 teaspoons baking powder", "2 teaspoons white sugar", "¼ teaspoon salt" ]

[ "preheat a waffle iron and spray the inside with cooking spray.", "whisk almond milk, applesauce, egg, chia seeds, and vanilla extract together in a bowl; let sit until chia seeds start to thicken mixture, about 2 minutes.", "whisk flour, oats, flax seed meal, baking powder, sugar, and salt into almond milk mixture until batter is smooth.", "scoop 1/2 cup batter into the preheated waffle iron and cook until crisp and golden, about 5 minutes per waffle. repeat with remaining batter." ]

[ "almond milk", "applesauce", "egg", "chia seeds", "vanilla extract", "wheat flour", "rolled oats", "flax seed meal", "baking powder", "white sugar", "salt" ]

[ "¼ cup butter", "1 cup dates pitted and chopped", "2 tablespoons molasses", "1 cup water", "1 cup cake flour", "1 cup whole wheat flour", "½ teaspoon salt", "2 teaspoons baking powder", "¼ cup brown sugar", "2 eggs, lightly beaten", "1 teaspoon vanilla essence", "¼ cup chopped walnuts", "2 tablespoons linseeds" ]

[ "preheat the oven to 180 °c and grease a loaf pan.", "place the butter, dates , molasses and water in a saucepan over medium heat. stir until the butter and molasses have melted. remove and set aside.", "in a large bowl, sift the flours, salt. add the sugar and make a well in the center of the dry mixture, add the eggs and vanilla essence.", "pour in the wet ingredients and mix well. add the walnuts and linseeds.", "add the mixture to the loaf pan and bake for 30-40 minutes. remove and cool." ]

[ "butter", "dates", "molasses", "water", "cake flour", "wheat flour", "salt", "baking powder", "brown sugar", "eggs", "vanilla essence", "walnuts", "linseeds" ]

[ "2 tablespoons olive oil", "1 red onion, sliced", "2 garlic cloves, crushed", "1 tablespoon smoked paprika", "½ medium butternut , peeled, deseeded and cut into 1cm cubes (about 400g prepped weight)", "3 cups vegetable stock", "300g brown rice", "300g frozen sliced green beans", "15g parsley, roughly chopped" ]

[ "heat the oil in a wide, shallow casserole or large frying pan over a medium high heat. fry the onion for 6-8 mins until softened and lightly golden. stir in the garlic and paprika, fry for 1 min, then add the butternut squash cubes and stir well to coat in the spices.", "pour the stock over the butternut and onions in the pan, season and bring to a simmer. scatter the rice over the stock, stir briefly, then reduce the heat to low and cook for 20 mins, uncovered and without stirring, until the rice has absorbed most of the stock and the squash is tender when pierced with a fork. if all the stock has been absorbed but the rice is sticking to the bottom of the pan or it still has a crunch in the middle, add 100ml water and cook for 5 mins more.", "when the rice is tender, stir through the green beans and cook for another 3-4 mins until all the stock has been absorbed, and the beans are cooked. scatter over the parsley to serve." ]

[ "olive oil", "red onion", "garlic", "paprika", "butternut", "vegetable stock", "brown rice", "green beans", "parsley" ]

[ "1kg butternut , peeled, seeded and cubed", "1 red onion, cut into wedges", "2 tablespoons olive oil", "2 teaspoons dried thyme", "125g bulgar wheat", "1 head broccoli, cut into florets", "1 red chilli, deseeded and finely chopped", "2 tablespoons balsamic vinegar", "1 lemon, juiced", "1 tablespoon fresh ginger, grated", "100g ricotta cheese" ]

[ "preheat the oven to 180°c. toss the squash and the onion with 1 tablespoon of the oil and dried thyme. season and roast for 40-45 minutes.", "cook the bulgar wheat following pack instructions. blanch the broccoli for 4-5 minutes. add to bulgar wheat.", "for the dressing, combine the chilli, remaining oil, vinegar, lemon juice and ginger. when the squash is cooked, add the bulgar wheat and broccoli and dressing. season and crumble over the ricotta cheese." ]

[ "butternut", "red onion", "olive oil", "thyme", "bulgar wheat", "broccoli", "red chilli", "balsamic vinegar", "lemon", "ginger", "ricotta cheese" ]

[ "8 medium eggs", "20g grated pecorino", "1 teaspoon olive oil", "1 cup leftover roasted vegetables", "75g ricotta", "steamed kale to serve (optional)" ]

[ "crack the eggs into a large jug. add the pecorino, season generously, and whisk with a fork to combine.", "preheat the grill to medium. heat the oil in a 25-30cm nonstick, ovenproof frying pan. add the leftover veg and put over a medium heat to warm through. add the egg mixture and spoon over the ricotta. cook over a medium-low heat for 8-10 mins until mostly set underneath.", "place the frittata under the grill for 2-3 mins until set and turning golden. set aside to cool for at least 15 mins before turning out onto a board. serve with steamed kale." ]

[ "eggs", "pecorino", "olive oil", "vegetables", "ricotta", "kale" ]

[ "150g frozen broad beans", "2 tablespoons olive oil", "1 shallot, finely chopped", "2 garlic cloves, 1 roughly chopped, 1 halved", "180g asparagus, woody ends removed, stalks chopped to 1cm pieces, tips reserved", "150g sliced spring greens (from a 200g pack)", "½ vegetable stock cube, made up to 200ml", "150g frozen peas", "½ lemon, zested and juiced", "4 slices sourdough bread, toasted", "1 cup mozzarella", "1 red chilli, deseeded and finely sliced" ]

[ "boil the broad beans in a small saucepan for 2 mins. drain, run under cold water and peel to remove the tough outer shells.", "heat half the oil in a large frying pan over a medium heat and fry the shallot for 3-4 mins until softened. add the chopped garlic, cook for 1 min more, then stir in the asparagus stalks, spring greens and stock; bubble for 2 mins.", "add the peas, asparagus tips and broad beans and cook for 2-3 mins until tender. remove from the heat, season and squeeze over the lemon juice.", "rub 1 side of each slice of toast with a halved garlic clove and drizzle with the remaining oil. transfer to plates, top with the braised greens and roughly tear over the mozzarella. scatter with the lemon zest and sliced chilli to serve." ]

[ "broad beans", "olive oil", "shallot", "garlic", "asparagus", "spring greens", "vegetable stock cube", "peas", "lemon", "sourdough bread", "mozzarella", "red chilli" ]

[ "1 can black beans, drained and rinsed", "¼ cup fresh coriander", "¼ cup lime juice", "1 jalapeno pepper, trimmed and seeded", "1 tablespoon sesame oil", "4 cloves garlic", "1 teaspoon ground cumin", "¼ teaspoon ground paprika", "¼ teaspoon cayenne pepper" ]

[ "combine black beans, coriander, lime juice, jalapeno pepper, sesame oil, garlic, cumin, paprika, and cayenne pepper in a food processor or blender; blend until smooth.", "serve as desired." ]

[ "black beans", "coriander", "lime juice", "jalapeno pepper", "sesame oil", "garlic", "cumin", "paprika", "cayenne pepper" ]

[ "grated rind and juice of 2 large oranges", "2 tablespoons brown sugar", "4 large egg whites, beaten until stiff", "2 tablespoons cocoa powder", "2 tablespoons orange juice" ]

[ "preheat oven to 200°c.", "lightly grease 6 ovenproof teacups. in a small pan, heat the orange rind, juice and brown sugar for 3–4 minutes until syrupy. allow to cool.", "pour the syrup over the egg whites and beat for 2 minutes.", "fold in the cocoa and orange juice mixture, then pour into the teacups.", "cook in the oven for 5–6 minutes or until risen. remove and serve immediately." ]

[ "juice orang", "brown sugar", "egg whites", "cocoa powder", "orange juice" ]

[ "2 tablespoons peanut oil", "500g chicken thigh fillets, thinly sliced", "250g broccoli, cut into florets", "4 garlic cloves, thinly sliced", "1 long fresh red chilli, deseeded, finely chopped", "1/4 small red cabbage, sliced", "250g soba noodles", "110g (2 cups) trimmed bean sprouts", "75g (1/2 cup) roasted unsalted cashew nuts", "2 tablespoon low sodium soy sauce", "2 teaspoon sesame oil", "fresh coriander sprigs, to serve" ]

[ "heat 1 tablespoon peanut oil in a large wok over high heat. stir-fry half the chicken for 2-3 minutes or until golden. transfer to a plate. repeat with remaining chicken.", "heat the remaining tablespoon peanut oil in the wok. stir-fry the broccoli, garlic and chilli for 2 minutes or until tender crisp. add the cabbage and zucchini noodles. stir-fry for 1 minute or until just tender.", "return the chicken to the wok along with the bean sprouts, cashews, soy sauce and sesame oil. stir-fry for 1 minute or until combined. serve sprinkled with coriander and extra chilli." ]

[ "peanut oil", "chicken thigh fillets", "broccoli", "garlic", "red chilli", "red cabbage", "soba noodles", "med bean sprouts", "cashew nuts", "soy sauce", "sesame oil", "coriander" ]

[ "2 tablespoons white wine", "2 teaspoons fish sauce", "1½ teaspoon lemon juice", "1½ teaspoon soy sauce", "pinch of salt and pepper", "1 teaspoon brown sugar", "250g cubed cleaned squid", "1 tablespoon vegetable oil", "3 tablespoons diced shallots", "2 teaspoons minced garlic", "¼ cup cubed red pepper", "¼ cup cubed yellow pepper", "¼ cup cubed green pepper", "½ cup brown rice", "200g steamed broccoli" ]

[ "mix all marinade ingredients together in a bowl, add in the squid and mix to coat, then set aside.", "in a pan, add vegetable oil, sauté chopped shallots and crushed garlic cloves for 40 seconds.", "add in the squid and sauté on medium heat for 1 minute, then set aside.", "cook rice according to package instructions. add steamed broccoli to the cooked squid, plated attractively and serve immediately." ]

[ "white wine", "fish sauce", "lemon juice", "soy sauce", "salt pepper", "brown sugar", "squid", "vegetable oil", "shallots", "garlic", "red pepper", "yellow pepper", "green pepper", "brown rice", "broccoli" ]

[ "500gfirm tofu, drained and patted dry", "1 teaspoon salt, divided", "¼ cup black and/or white sesame seeds", "4 tablespoons extra-virgin olive oil, divided", "1 ½ tablespoons rice vinegar", "1 teaspoon ginger paste", "1 cup baby spinach", "1 small granny smith apple, unpeeled and cut into thin matchsticks (about 1 1/2 cups)", "2 radishes, cut into thin matchsticks" ]

[ "slice tofu crosswise into 8 steaks. pat dry and sprinkle with 1/2 teaspoon salt. place sesame seeds in a shallow dish. press each tofu steak into the seeds, coating completely.", "heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. add the tofu; cook until browned and crisp on both sides, 2 to 3 minutes per side.", "meanwhile, whisk vinegar, ginger paste and the remaining 2 tablespoons oil and 1/2 teaspoon salt together in a large bowl. add spinach, apple and radishes; toss to coat. serve the slaw with the tofu steaks." ]

[ "tofu", "salt", "black sesame seeds", "extra-virgin olive oil", "rice vinegar", "ginger paste", "baby spinach", "granny smith apple", "radishes" ]

[ "¼ cup (50g) margarine", "one medium sized onion (diced)", "1 cup mushrooms (sliced)", "2 teaspoons garlic paste", "½ teaspoon black pepper", "a pinch of thyme", "1 teaspoon salt", "¼ cup (50g) flour", "2 cups (500-600ml) milk", "300g pasta (cooked according to packet instructions)", "topping", "2 teaspoons grated parmesan/mature cheddar", "2 tablespoons crushed wholewheat flakes", "2 tablespoons chopped chives" ]

[ "melt margarine and sauté with onion.", "mix in the mushrooms, garlic and seasoning", "simmer until the mushrooms are tender and most of the liquid has evaporated.", "mix in the flour well to combine.", "add the milk and whisk well to incorporate, bring mixture to a boil then reduce heat to simmer until the sauce has thickened.", "using a greased lasagna dish, pour sauce over the pasta.", "topping: lightly dust with grated parmesan or grated mature cheddar, 2 tablespoons crushed wholewheat flakes.", "bake at 180°c for 8 minutes until bubbling and golden.", "garnish with chives. optional: 5ml crushed chili flakes may be added with the mushrooms for a more intense flavoured dish." ]

[ "margarine", "onion", "mushrooms", "garlic paste", "black pepper", "thyme", "salt", "flour", "milk", "pasta", "topping", "parmesan cheddar", "wholewheat flakes", "chives" ]

[ "1 small beetroot (roughly 85g)", "100g fresh or frozen blackberries", "1 small banana", "30g oat bran", "300ml unsweetened almond milk", "1 teaspoon smooth peanut butter" ]

[ "peel and cut the beetroot into small chunks. add all the ingredients to your blender and leave to soak for 10 minutes, then blend until smooth and creamy." ]

[ "beetroot", "blackberries", "banana", "oat bran", "almond milk", "peanut butter" ]

[ "1kg chicken thighs", "3 teaspoons olive oil", "2 whole wheat pittas, cut into wedges", "2 x 400g tins chickpeas, rinsed and drained", "300g pack cooked beetroot, drained and cut into wedges", "4 salad tomatoes, cut into wedges", "1 red pepper, deseeded and sliced", "100g feta cheese, cut or crumbled into small pieces (optional)", "15g fresh mint, leaved picked", "1 tablespoon extra-virgin olive oil" ]

[ "heat the oven to 200°c. put the chicken thighs into a deep roasting tray and drizzle over 1 tsp olive oil. season with pepper and rub the oil into the chicken. roast for 30-35 mins (basting the chicken halfway through cooking) until crispy skinned and cooked through.", "when the chicken is cooked, toss the pittas with the remaining oil, then transfer to a baking tray in a single layer. bake for 5 mins until crisp and golden. transfer the chicken to a plate and leave to rest while the pittas toast.", "spoon off any excess oil sitting on top of the liquid in the roasting tray, then toss the chickpeas into the chicken juices and mix well. stir in the beetroot, tomatoes, pepper, cheese (if using), mint and olive oil. tip into a bowl and serve with the chicken and pitta crisps." ]

[ "chicken thighs", "olive oil", "wheat pittas", "chickpeas", "beetroot", "salad tomatoes", "red pepper", "feta cheese", "mint", "extra-virgin olive oil" ]

[ "1 cup red lentils", "2 cups water", "1 teaspoon garlic powder", "1 teaspoon onion powder", "1 teaspoon salt" ]

[ "soak lentils in water for at least 3 hours. drain water.", "blend lentils with garlic and onion powder until they are very smooth. season with salt.", "to cook, heat a non-stick pan on medium-high. grease lightly with olive oil and allow to get hot. add 1/4 to 1/3 cup of batter to the hot pan.", "use the bottom of a ladle or spoon to spread out into a full pan circle. lower heat to medium, and adjust from there if needed. cook the first side for about 1 1/2 to 2 minutes, before flipping over.", "cook the second side for about 2 minutes, before transferring to a plate." ]

[ "red lentils", "water", "garlic powder", "onion powder", "salt" ]

[ "1 apple", "1 cup rolled oats", "1/4 teaspoon ground cinnamon", "pinch of salt", "2 cups water", "2 tablespoons pure maple syrup or golden syrup", "1/4 cup toasted pecans" ]

[ "combine the apple, oats, cinnamon, and salt in a large microwave-safe bowl, and stir in the water.", "cover and seal with plastic wrap or a tight-fitting lid, and heat in the microwave on high until apples are soft and most of the liquid is absorbed, for about 8 minutes. stir in the maple syrup.", "divide between 2 bowls and top with the nuts. serve immediately." ]

[ "apple", "rolled oats", "cinnamon", "salt", "water", "maple syrup", "pecans" ]

[ "400g carrots, halved or quartered if large", "250g (2 small) sweet potatoes, sliced into rounds", "2 red onions, cut into wedges", "1 tablespoon cumin seeds", "1 tablespoon ground coriander", "2 teaspoons mixed spice", "3 tablespoons olive oil", "75g cashew nuts, chopped", "350ml vegetable stock", "150g easy-cook long grain and wild rice", "2 garlic cloves, crushed", "1 broccoli, grated", "handful coriander, leaves picked", "100g low fat yogurt, to serve" ]

[ "preheat the oven to 180°c. spread the carrots, sweet potatoes and onions out on a large baking tray. mix together the dried spices and sprinkle half over the veg. drizzle with half the oil, season and toss together.", "roast for 20 mins, then remove the tray and mix in the cashew nuts. return to the oven for a final 10 mins.", "meanwhile, heat the remaining oil in a large saucepan over a medium heat. add the rice, garlic and remaining spice mixture and cook for 2-3 mins. add the stock and bring to the boil. cover with a lid, reduce the heat to low and cook for 10 mins or until almost tender.", "stir in the grated broccoli, cover again and cook for another 2-3 mins or until the broccoli is just tender. remove from the heat and set aside for 5 mins to steam.", "to serve, put the roast vegetables and rice in a large serving bowl. season and toss to combine. scatter with coriander and serve with the yogurt on the side." ]

[ "carrots", "sweet potatoes", "red onions", "cumin seeds", "coriander", "mixed spice", "olive oil", "cashew nuts", "vegetable stock", "rice", "garlic", "broccoli", "coriander", "yogurt" ]

[ "1 red bell pepper (capsicum), roasted and seeded", "1 garlic clove", "1 3/4 cups water", "1 3/4 cups low fat milk", "1 tablespoon extra-virgin olive oil", "1/4 teaspoon salt", "1 cup polenta", "2 tablespoons grated parmesan cheese", "1 tablespoon chopped thyme" ]

[ "in a blender or food processor, combine the roasted pepper, garlic and 1 tablespoon of the water. process until smooth; set the coulis aside.", "heat the oven to 180°c. lightly coat a round cake pan with olive oil cooking spray.", "in a large saucepan, combine the milk, remaining water, olive oil and salt. whisk in the polenta and place over medium heat. whisk constantly until the polenta begins to thicken. reduce the heat to low and resume stirring with a wooden spoon. cook, stirring frequently, until the polenta pulls away from the sides of the pan, about 15 minutes. add the coulis and stir to combine.", "pour the mixture into the prepared cake pan and sprinkle with the cheese. bake until firm, about 15 minutes. let stand in the pan for 10 minutes before serving. cut into 6 wedges and sprinkle with the thyme." ]

[ "red bell pepper", "garlic", "water", "milk", "extra-virgin olive oil", "salt", "polenta", "parmesan cheese", "thyme" ]

[ "1 1/2 tablespoons extra-virgin olive oil", "1 cup chopped red onion", "6 cloves garlic, minced", "1 cup whole-wheat orzo", "1 cup chopped sun-dried tomatoes", "2 3/4 cups vegetable stock", "2 cans reduced salt cannellini beans, rinsed", "1 teaspoon lemon zest", "3 tablespoons lemon juice", "3/4 teaspoon salt", "1/2 teaspoon dried oregano", "1 cup baby spinach", "1/4 cup crumbled feta cheese", "1/2 cup chopped fresh basil", "1/4 cup toasted pine nuts" ]

[ "heat oil in a large nonstick skillet over medium heat. add onion; cook, stirring often, until aromatic and translucent, about 8 minutes. stir in garlic; cook, stirring often, until aromatic, about 1 minute.", "stir in orzo and sun-dried tomatoes; cook, stirring often, until the orzo is toasted, about 1 minute. add broth, beans, lemon juice, salt and oregano; bring to a boil over medium-high heat. reduce heat to medium-low, cover, and simmer until the orzo is al dente, about 15 minutes.", "stir in spinach. cook, uncovered and stirring often, until the spinach is wilted, about 1 minute. remove from heat; top with feta, basil, pine nuts and lemon zest." ]

[ "extra-virgin olive oil", "red onion", "garlic", "wheat orzo", "tomatoes", "vegetable stock", "salt cannellini beans", "lemon zest", "lemon juice", "salt", "oregano", "baby spinach", "feta cheese", "basil", "pine nuts" ]

[ "1 tablespoon sunflower oil", "1 red pepper, roughly chopped", "1 onion, finely chopped", "2 carrots, very finely diced", "1 celery stick, finely chopped", "2 garlic cloves, crushed", "2 x 400g tins chopped tomatoes", "4 tablespoons yoghurt", "300g spinach and ricotta tortelloni", "130g baby spinach", "30g basil, roughly chopped", "italian hard cheese or parmesan, grated to serve" ]

[ "heat the oil in a large deep saucepan and add the red pepper. fry over a high heat for 5 mins to soften, then remove and set aside.", "add the onion, carrots and celery to the pan. cook for 10 mins until softened, stirring regularly. add the garlic and cook for 2 mins.", "pour in the chopped tomatoes and 400ml water. season well and simmer for 10 mins. remove from the heat and use a hand blender to blitz until smooth.", "stir in the yoghurt, tortelloni, spinach, cooked red pepper and most of the chopped basil. bring the soup to a simmer and cook for 5 mins until the pasta is tender and the spinach has wilted.", "season the soup to taste and top with the cheese and remaining basil." ]

[ "sunflower oil", "red pepper", "onion", "carrots", "celery", "garlic", "tomatoes", "yoghurt", "spinach ricotta tortelloni", "baby spinach", "basil", "italian hard cheese" ]

[ "2 granny smith apples (peeled and cored)", "2 cups baby spinach", "3 endives (sliced)", "¼ cup walnuts (toasted and chopped)", "3 tablespoons blue cheese", "2 tablespoons red wine vinegar", "1 tablespoon lemon juice", "1 teaspoon dijon mustard", "½ teaspoon honey", "¼ cup olive oil", "½ teaspoon salt", "¼ teaspoon black pepper", "2 tablespoons chives (minced)" ]

[ "in a large bowl, toss the apples, spinach, endive, walnuts, and blue cheese to combine.", "in a small bowl, whisk together the vinegar, lemon juice, mustard, and honey. add the oil in a thin stream, whisking to emulsify. season with salt and pepper.", "pour the dressing on the salad and toss gently.", "place the salad in a serving bowl and sprinkle with the chives." ]

[ "granny smith apples", "baby spinach", "endives", "walnuts", "blue cheese", "red wine vinegar", "lemon juice", "dijon mustard", "honey", "olive oil", "salt", "black pepper", "chives" ]

[ "1 ½ cups couscous", "salt and fresh ground black pepper", "1/4 cup olive oil", "1 teaspoon dijon mustard", "1/2 teaspoon honey", "1 teaspoon finely grated lemon zest", "2 to 4 tablespoons fresh squeezed lemon juice", "1 medium english cucumber, diced", "1 large tomato, diced", "½ cup coarsely chopped parsley", "1/4 cup chopped walnuts toasted", "1/4 cup raisins" ]

[ "bring a large saucepan of salted water to a boil.", "add couscous and cook until tender, 8-10 minutes. drain.", "while the couscous cooks, in a large bowl, whisk the oil, mustard, honey, lemon zest, lemon juice, 1/2 teaspoon of salt, and 1/4 teaspoon pepper.", "add the drained couscous to the dressing and mix well.", "stir in the cucumber, tomato, herbs, walnuts and raisins.", "taste for seasoning and adjust with salt and/or pepper as needed.", "enjoy warm or cover then refrigerate until cool, about 1 hour." ]

[ "couscous", "salt black pepper", "olive oil", "dijon mustard", "honey", "lemon zest", "lemon juice", "english cucumber", "tomato", "parsley", "walnuts", "raisins" ]

[ "4 x zucchinis", "1 cup (280g) butternut, skin removed", "cooking spray", "2 tablespoons olive oil", "1 teaspoon dried, mixed herbs", "pinch of salt and pepper" ]

[ "pre-heat the oven to 100˚c and grease an oven tray with cooking spray.", "slice the zucchinis and butternut with a vegetable peeler in thin slices and spread out on oven tray.", "drizzle with olive oil, stir the vegetables on the tray to ensure that all pieces have a bit of oil on. top with spices.", "bake for 30 – 45 minutes (or until browned), turning half way through the cook. for the air fryer : place the prepared veg into the air fryer and cook for 15 minutes at 120°c.", "let it cool down and serve." ]

[ "zucchinis", "butternut", "cooking spray", "olive oil", "mixed herbs", "salt pepper" ]

[ "1 can kidney beans, rinsed", "⅓ cup walnuts", "2 teaspoons low-sodium soy sauce, divided", "1 teaspoon ground pepper", "½ teaspoon chilli powder", "½ teaspoon salt", "⅓ cup shredded red beet", "¾ cup precooked brown rice", "2 tablespoons sweet chili sauce", "1 tablespoon rice vinegar", "1 ½ cups coleslaw mix", "1 tablespoon extra-virgin olive oil", "4 whole-wheat hamburger buns, toasted" ]

[ "place kidney beans, walnuts, 1 teaspoon of soy sauce, pepper, chilli powder and salt in a food processor. pulse, stopping once or twice to scrape down the sides, until a coarse mixture forms that holds together when pressed. transfer to a bowl and add beet and rice; stir well to combine. refrigerate for 1 hour.", "meanwhile, whisk chilli sauce, vinegar and the remaining 1 teaspoon of soy sauce in a medium bowl. add coleslaw mix; toss to coat. set aside.", "shape the beet mixture into 4 patties. heat oil in a large nonstick skillet over medium-high heat. add the patties and cook until golden and beginning to crisp, 4 to 5 minutes. carefully flip and cook until golden brown, 2 to 4 minutes more.", "serve the burgers on buns with the sweet chili slaw." ]

[ "kidney beans", "walnuts", "soy sauce", "pepper", "chilli powder", "salt", "red beet", "brown rice", "sweet chili sauce", "rice vinegar", "coleslaw mix", "extra-virgin olive oil", "wheat hamburger buns" ]

[ "40ml light olive oil", "1 medium sweet potato (about 250g), peeled and cut into 2cm chunks(steamed)", "95g dark chocolate, chopped", "2 medium eggs", "85g low-fat natural yoghurt", "100g brown sugar", "60g medjool dates, pitted and chopped", "1½ teaspoons vanilla essence", "25g cocoa powder", "½ teaspoon baking powder", "60g oat bran", "40g ground almonds", "25g whole skin-on almonds, chopped" ]

[ "preheat the oven to 160°c, and line a 20cm square baking tin. transfer sweet potato to a food processor and blitz to a puree.", "put the chocolate in a heatproof bowl over a pan of barely simmering water, stirring occasionally until just melted. remove from the heat and set aside for 10 mins to cool slightly.", "return the sweet potato to the food processor and add the oil, eggs, yogurt, sugar, dates and vanilla; blitz until smooth. gradually add the cooled chocolate, whizzing until incorporated.", "transfer the mixture to a large mixing bowl. sift over the cocoa and baking powder, then fold in the oat bran, ground and whole almonds, and a pinch of salt until just combined.", "spoon into the prepared tin and bake for 20-25 mins until set but still a little soft in the middle. leave to cool in the tin for 10 mins; transfer to a wire rack. leave to cool for a few more mins before cutting into squares." ]

[ "olive oil", "sweet potato", "dark chocolate", "eggs", "yoghurt", "brown sugar", "medjool dates", "vanilla essence", "cocoa powder", "baking powder", "oat bran", "almonds", "almonds" ]

[ "225g bulgur wheat", "300g tomatoes, seeded, quartered and sliced", "1 red onion, finely chopped", "100g chopped walnuts", "1 cucumber, seeded and diced", "100g radishes", "1 x 80g tub fresh pomegranate seeds", "2 tablespoons parsley, chopped finely sliced", "for the dressing:", "4 tablespoons olive oil", "1 tablespoon red wine vinegar", "1 lemon, juiced 1 tablespoon sumac" ]

[ "cook the bulgur wheat in a pan of boiling water following the packet instructions. drain and refresh under cold water.", "to make the dressing, combine all the ingredients in a jug. set aside, until needed.", "in a serving bowl, combine the tomatoes, onion, walnuts, cucumber, radishes, pomegranate seeds and parsley. stir through the bulgur wheat with a little seasoning. pour over the dressing and toss to combine." ]

[ "bulgur wheat", "tomatoes", "red onion", "walnuts", "cucumber", "radishes", "pomegranate seeds", "parsley", "dressing", "olive oil", "red wine vinegar", "lemon sumac" ]

[ "125g dried green lentils, rinsed in cold water", "200g easy-cook brown rice, rinsed in cold water", "3 tablespoons vegetable oil", "2 onions, thinly sliced", "1 teaspoon ground cumin", "2 teaspoon ground coriander", "½ teaspoon turmeric", "1 teaspoon allspice", "1 teaspoon ground cinnamon", "10g fresh coriander, leaves chopped" ]

[ "bring a large pan of water to the boil and add the lentils. simmer for 25-40 mins, adding the rice after 15 mins, until both are cooked through (the rice should still have some bite to it). drain well.", "meanwhile, heat the oil in a large frying pan over a medium heat. fry the onions for 15-20 mins until crisp and golden brown. remove ½ of the onions from the pan and set aside. add the spices to the pan with the remaining onions and cook for 2-3 mins until fragrant. season.", "stir the spiced onions into the drained rice and lentils, cover with a tight-fitting lid and leave to stem for 10 mins. scatter with the reserved onion and the chopped coriander to serve." ]

[ "green lentils", "brown rice", "vegetable oil", "onions", "cumin", "coriander", "turmeric", "allspice", "cinnamon", "coriander" ]