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diabetic-friendly-recipes

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[ "700g boneless, skinless chicken thighs, trimmed and cut into pieces", "2 tablespoons canola oil", "3/4 teaspoon salt, divided", "5 tablespoons balsamic vinegar", "2 teaspoons dijon mustard", "2 teaspoons light brown sugar", "2 tablespoons unsalted butter", "1/2 teaspoon fresh thyme leaves" ]

[ "preheat oven to 180°c.", "toss chicken, oil and 1/2 teaspoon salt on the prepared baking sheet until evenly coated. arrange in a single layer, leaving space between each piece. bake until lightly browned, about 7 minutes. remove from oven; discard any excess liquid.", "meanwhile, whisk vinegar, mustard, brown sugar and the remaining 1/4 teaspoon salt in a small saucepan; bring to a boil over high heat. reduce heat to medium; simmer, stirring often, until thick and syrupy, about 5 minutes. remove from heat. whisk in butter until completely melted and the mixture resembles a caramel sauce. transfer the mixture to a medium bowl, reserving 1 tablespoon for later use. add the chicken to the balsamic mixture in the medium bowl; toss until evenly coated." ]

[ "chicken thighs", "canola oil", "salt", "balsamic vinegar", "dijon mustard", "brown sugar", "ted butter", "thyme leaves" ]

[ "1/3 cup olive oil", "1 red onion, peeled and diced", "2 large carrots, peeled and diced", "1 teaspoon dried parsley", "1 can peas (rinsed and drained)", "1 can butter beans (rinsed and drained)", "1 can baked beans (drained and rinsed)", "2 tablespoons apple cider vinegar", "½ cup tomato sauce", "2 teaspoons masala", "salt and black pepper, to taste", "4 spring onions, finely sliced" ]

[ "heat oil in a frying pan. sauté the onions, carrots, parsley until they are all soft.", "in a bowl, mix the peas, beans, vinegar, tomato sauce and masala.", "mix onion and carrot mixture into the bowl.", "season with salt and pepper; refrigerate for 1 hour. garnish with spring onions and serve." ]

[ "olive oil", "red onion", "carrots", "parsley", "peas", "butter beans", "baked beans", "apple cider vinegar", "tomato sauce", "masala", "salt black pepper", "spring onions" ]

[ "1/2 cup cake flour, sifted", "1/2 cup corn flour", "1 teaspoon baking powder", "1 cup ice water", "1 egg, beaten", "salt", "vegetable oil, for frying", "1 head cauliflower, cut into florets", "3 cup chili garlic sauce", "2 tablespoons low-sodium soy sauce", "3 tablespoons brown sugar", "2 teaspoons sesame oil", "1 teaspoons grated ginger", "2 tablespoons sesame seeds", "2 green onions, thinly sliced" ]

[ "in a large bowl, whisk together flour, cornstarch, and baking powder. add ice water, egg, and 1 teaspoon salt, and stir to combine. the batter should be thin.", "in a large skillet over medium heat, heat about ¼ vegetable oil until oil is shimmering. toss cauliflower in batter until fully coated. working in batches, add cauliflower, and cook until golden on all sides, about 4 minutes per side. drain on paper towels and season with more salt, if necessary.", "in a medium bowl, whisk together garlic-chili sauce, soy sauce, brown sugar, sesame oil, and ginger. toss fried cauliflower in sauce. sprinkle with sesame seeds and green onions and serve." ]

[ "cake flour", "corn flour", "baking powder", "ice water", "egg", "salt", "vegetable oil", "cauliflower", "chili garlic sauce", "soy sauce", "brown sugar", "sesame oil", "ginger", "sesame seeds", "green onions" ]

[ "1 cup  chickpeas cooked", "1 teaspoon ginger , grated", "2 tablespoons  coriander leaves , finely chopped", "1 tablespoon fennel seeds", "2  potatoes , boiled and mashed", "50g paneer (homemade cottage cheese)", "2 tablespoons gram flour", "1 teaspoon  chaat masala powder", "1/2 teaspoon  cumin powder", "1/2 teaspoon  red chilli powder", "salt , to taste", "1 tablespoon oil" ]

[ "add the chickpeas into a food processor, along with the chaat masala, cumin powder, red chilli powder, fennel seeds, ginger, salt and mint leaves. pulse until you have a coarse batter.", "transfer the chickpea batter to a mixing bowl; add the mashed potato, paneer and gram flour. combine it well into the mixture. season well.", "divide the mixture into 8 to 10 equal portions. shape the portions into round circular discs.", "place the shaped kebab portions on the preheated skillet. drizzle a few drops of oil over the kebabs and pan fry them on both sides until lightly crisp and browned on both sides. serve warm." ]

[ "chickpeas", "ginger", "coriander leaves", "fennel seeds", "potatoes", "paneer cottage", "gram flour", "chaat masala powder", "cumin powder", "red chilli powder", "salt", "oil" ]

[ "2 tablespoons olive oil", "2 tablespoons butter", "2 cups sweet potatoes (washed and cut into chunks)", "2 cups potatoes (washed and cut into chunks)", "2 cups butternut (washed and cut into chunks)", "2 tablespoons fresh rosemary, chopped", "salt and black pepper, to taste" ]

[ "preheat the oven to 180°c.", "in a roasting pan, add oil, butter and place in the oven.", "remove the pan from the oven and add all the potatoes, rosemary, salt and pepper. toss to coat and roast for 1 hour.", "remove once golden brown and tender." ]

[ "olive oil", "butter", "sweet potatoes", "potatoes", "butternut", "rosemary", "salt black pepper" ]

[ "200g hake fillets", "1 tablespoons olive oil", "1 teaspoon paprika", "1 teaspoon oregano", "1 teaspoon onion powder", "1 teaspoon garlic powder", "1/2 teaspoon cumin powder", "60g diced red onions", "2 small jalapeños, diced", "½ cup sliced cucumber", "¼ cup diced tomato", "¼ cup pineapple diced", "2 teaspoons lemon juice", "2 teaspoons coriander, chopped", "¼ cup sliced avocado", "¼ cup low fat greek yoghurt", "2 teaspoons black peppercorns", "1 cup shredded lettuce (1 cup)" ]

[ "preheat the oven to 180° c. lightly drizzle fish with olive oil and spice. bake fish 20-25 min until golden.", "toss vegetable together season with lemon juice and salt. set aside.", "mash avocado and mix with greek yoghurt, lemon juice, garlic powder and peppercorn.", "heat tortillas according to packet instructions.", "place shredded lettuce across the center of the tortilla. top with baked fish drizzle with avocado sauces and with salsa serve immediately." ]

[ "hake fillets", "olive oil", "paprika", "oregano", "onion powder", "garlic powder", "cumin powder", "red onions", "jalapeños", "cucumber", "tomato", "pineapple", "lemon juice", "coriander", "avocado", "greek yoghurt", "black peppercorns", "lettuce" ]

[ "2 tablespoons canola oil", "¼ cup lemon juice", "2 tablespoons water", "4 teaspoons finely grated fresh ginger", "1 small chilli, seeded and chopped (optional)", "1 clove of garlic, crushed", "2 onions, cut into wedges", "6-8 (700-900 g) small sweet potatoes, in the skin", "black pepper to taste", "¾ cup plain smooth low-fat cottage cheese", "1 tablespoon coriander leaves", "1 tablespoon chopped spring onion" ]

[ "preheat the oven to 180 ˚c.", "mix oil, lemon juice, water, ginger, chilli and garlic in a large bowl. add onions and sweet potatoes and toss to coat the veggies. season with pepper.", "place in an oven dish, with all the liquid and seasonings. roast for 45 minutes to 1 hour or until the sweet potatoes are soft.", "stir onions with the pan juices into the cottage cheese. cut a deep slit into each sweet potato and fill with about 2 tablespoons of the mixture. garnish with fresh coriander and spring onions.", "serve with grilled or roasted fish, chicken or pork." ]

[ "canola oil", "lemon juice", "water", "ginger", "chilli", "garlic", "onions", "sweet potatoes", "black pepper", "cottage cheese", "coriander leaves", "spring onion" ]

[ "¼ cup low fat plain yoghurt", "2 tablespoons sweet chili sauce", "1 tablespoon lime juice", "4 teaspoons sriracha", "½ teaspoon garlic powder", "¼ teaspoon salt", "1 medium head cauliflower, cut into florets", "chopped fresh coriander for garnish" ]

[ "preheat oven to 220°c. coat a large rimmed baking sheet with cooking spray.", "whisk yoghurt, sweet chilli sauce, lime juice, sriracha, garlic powder and salt in a large bowl. add cauliflower florets; toss to coat. spread in an even layer on the prepared baking sheet. drizzle the cauliflower with any remaining sauce from the bowl.", "roast, stirring once, until just tender, about 25 minutes. sprinkle with coriander." ]

[ "yoghurt", "sweet chili sauce", "lime juice", "sriracha", "garlic powder", "salt", "cauliflower", "coriander" ]

[ "1 tablespoon olive oil", "1/2 yellow onion, chopped (about 1/2 cup)", "1 garlic clove, minced", "1 cup quinoa, well rinsed", "2 1/4 cups low-sodium vegetable stock", "2 cups chopped, stemmed arugula (rocket)", "1 small carrot, peeled and finely shredded", "1/2 cup thinly sliced fresh shiitake mushrooms", "1/4 cup grated parmesan cheese", "1/4 teaspoon salt", "1/4 teaspoon freshly ground black pepper" ]

[ "in a large saucepan, heat the olive oil over medium heat. add the onion and sauté until soft and translucent, about 4 minutes. add the garlic and quinoa and cook for about 1 minute, stirring occasionally.", "add the stock and bring to a boil. reduce the heat to low and simmer until the quinoa is almost tender to the bite but slightly hard in the center, about 12 minutes.", "stir in the arugula, carrot and mushrooms and simmer until the quinoa grains have turned from white to translucent, about 2 minutes longer.", "stir in the cheese and season with the salt and pepper. serve immediately." ]

[ "olive oil", "yellow onion", "garlic", "quinoa", "vegetable stock", "arugula", "carrot", "shiitake mushrooms", "parmesan cheese", "salt", "black pepper" ]

[ "2/3 cups coconut oil", "3/4 cup brown sugar", "1 egg (beaten)", "1 teaspoon vanilla essence", "1 cup whole wheat flour", "1 teaspoon baking powder", "a pinch of salt", "2 1/3 cups rolled oats", "½ cup dark chocolate chips" ]

[ "preheat the oven to 180°c and line two baking trays with greaseproof paper.", "in a large bowl, cream the coconut oil and sugar until light and fluffy.", "add the egg and vanilla essence. mix well.", "sift the flour, baking powder and salt into the wet ingredients. stir until well combined.", "mix in the oats and chocolate chips.", "spoon the mixture into rounds onto the prepared baking trays and bake for 20 minutes or until golden brown.", "remove and cool." ]

[ "coconut oil", "brown sugar", "egg", "vanilla essence", "wheat flour", "baking powder", "salt", "rolled oats", "dark chocolate chips" ]

[ "8 ripe peaches, peeled, pitted and sliced", "juice from 1 lemon (about 3 tablespoons)", "1/3 teaspoon ground cinnamon", "1/4 teaspoon ground nutmeg", "1/2 cup whole-wheat flour", "1/4 cup brown sugar", "2 tablespoon margarine, cut into thin slices", "1/4 cup oats (uncooked)" ]

[ "preheat the oven to 180°c. lightly coat a pie pan with cooking spray.", "arrange peach slices on the prepared pie plate. sprinkle with lemon juice, cinnamon and nutmeg. set it aside.", "in a small bowl, whisk together flour and brown sugar. with your fingers, crumble the margarine into the flour-sugar mixture. add the uncooked oats and stir to mix evenly. sprinkle the flour mixture on top of the peaches.", "bake until peaches are soft, and the topping is browned, about 30 minutes. cut into 8 slices and serve warm." ]

[ "peaches", "juice lemon", "cinnamon", "nutmeg", "wheat flour", "brown sugar", "margarine", "oats" ]

[ "1 sheet frozen puff pastry, thawed", "3 medium apples, sliced (about 3 cups)", "1 tablespoon brown sugar", "¾ teaspoon ground cinnamon, divided", "1 tablespoon whole wheat flour plus ¼ cup, divided", "½ cup rolled oats", "¼ cup nuts, such as sliced almonds or chopped pecans", "2 tablespoons brown sugar", "¼ cup cold unsalted butter, cut into small pieces" ]

[ "preheat oven to 180°c. unfold puff pastry and place on a large rimmed baking sheet. using a sharp knife, cut off the excess.", "combine apples, brown sugar, ½ teaspoon cinnamon and 1 tablespoon flour in a medium bowl; stir well to coat the apples. spread the apples evenly over the pastry.", "combine oats, nuts, brown sugar and the remaining ¼ cup flour and ¼ teaspoon cinnamon in the medium bowl. cut in butter until the mixture resembles coarse crumbs. sprinkle the topping evenly over the apples. bake until the pastry is browned and the apples are soft, 25 to 30 minutes." ]

[ "puff pastry", "apples", "brown sugar", "cinnamon", "wheat flour", "rolled oats", "nuts", "brown sugar", "butter" ]

[ "2 cups green hulled pumpkin seeds", "1 tablespoon olive oil", "1 tablespoon chili powder", "1 tablespoon low sodium tamari sauce", "2 teaspoons garlic powder", "salt, to taste" ]

[ "preheat oven to 150°c.", "mix pumpkin seeds, olive oil, chili powder, tamari, and garlic powder in a resealable plastic bag. seal bag and knead to coat the seeds with seasonings. spread coated seeds on an even layer on a baking sheet.", "bake in preheated oven for 15 minutes, then turn the seeds over. bake until pumpkin seeds are lightly toasted and fragrant, about 15 more minutes. remove from oven and sprinkle lightly with salt.", "cool before serving; store in an airtight container in the refrigerator." ]

[ "green pumpkin seeds", "olive oil", "chili powder", "tamari sauce", "garlic powder", "salt" ]

[ "2 tablespoon fresh dill, chopped", "¼ cup extra virgin olive oil", "1 lemon, juiced", "¼ teaspoon. sea salt", "¼ teaspoon black pepper", "1 can chickpeas, drained and rinsed", "½ (150g) cucumber, diced", "1 medium tomato, diced", "1 yellow bell pepper, chopped", "4 cups baby spinach leaves, stems removed (or kale leaves, finely sliced)", "200g low-fat feta cheese, crumbled" ]

[ "in a jar combine dill, olive oil, lemon juice, sea salt and black pepper. put a lid on it, shake well. set aside.", "in a large salad bowl, combine chickpeas, cucumber, tomatoes, yellow pepper and spinach. add allowed amount of dressing and toss well.", "divide between bowls and top with feta." ]

[ "dill", "extra virgin olive oil", "lemon", "sea salt", "black pepper", "chickpeas", "cucumber", "tomato", "yellow bell pepper", "baby spinach", "feta cheese" ]

[ "100g light cream cheese", "1 lemon, juiced and finely zested, plus extra to garnish", "200g whole wheat flour", "1 teaspoon baking powder", "small handful basil leaves, chopped", "small handful parsley, chopped", "2 eggs, separated", "200ml low fat milk", "butter, for greasing", "1 avocado, quartered and sliced", "150g cherry tomatoes, halved" ]

[ "in a bowl, combine the cream cheese with the lemon zest and juice. season with freshly cracked black pepper and set aside until needed.", "sift the flour, baking powder, herbs and ¼ tsp salt into a large mixing bowl and make a well in the centre.", "add the egg yolks and half the milk. using a fork, gently stir to combine, drawing in the flour from the sides of the bowl. add the remaining milk and continue mixing to form a completely smooth batter.", "in a separate bowl, whisk the egg whites, using an electric whisk, until stiff peaks form. using a large, metal spoon, gently fold the egg whites into the batter, being careful not to knock the air out.", "put a large, nonstick frying pan over a medium-high heat and lightly brush with a little butter to grease. spoon 4 generous tbsp of batter into the pan to make 4 separate pancakes – space them out as they will spread a little. cook for 1 min, until bubbles rise to the surface, then turn and cook for a further 30 seconds–1 min. transfer to a warm plate, covered with a tea towel. repeat to make 16 pancakes.", "to serve, arrange 4 pancakes on each plate with some sliced avocado and tomatoes. top with a dollop of the lemon cream cheese and scatter with a little extra lemon zest." ]

[ "cream cheese", "lemon extra", "wheat flour", "baking powder", "basil", "parsley", "eggs", "milk", "butter", "avocado", "cherry tomatoes" ]

[ "¾ cup granulated sugar", "¼ cup unsalted butter, at room temperature", "3 large eggs, at room temperature", "¾ cup low fat ricotta cheese", "2 tablespoons lemon zest", "2 tablespoons lemon juice plus 1 teaspoon, divided", "1 teaspoon vanilla essence or extract", "1½ cups whole wheat flour", "2 teaspoons baking powder", "½ teaspoon salt", "2 cups fresh blueberries" ]

[ "preheat the oven to 180°c and grease a loaf tin.", "beat sugar and butter in a large bowl until creamy.", "add in eggs, one at a time, until fully incorporated", "mix in ricotta, lemon zest, 2 tablespoons lemon juice and vanilla until just combined.", "sift in the flour, baking powder and salt. mix until well combined.", "gently fold in the blueberries and then transfer mixture into the prepared loaf tin.", "bake for 45 minutes.", "once done, turn out onto a cooling rack and allow to cool completely before serving." ]

[ "sugar", "butter", "eggs", "ricotta cheese", "lemon zest", "lemon juice", "vanilla essence", "wheat flour", "baking powder", "salt", "blueberries" ]

[ "for the marinade:", "2 teaspoons corn flour", "¼ teaspoon salt", "¼ teaspoon white pepper", "2 boneless chicken thighs (cubed)", "for the sauce:", "¼ cup tomato sauce", "2 tablespoons rice vinegar", "4 tablespoons hoisin sauce", "2 tablespoons brown sugar", "2 tablespoons reduced sodium soy sauce", "for the stir fry:", "2 tablespoons peanut oil (veg oil if peanut oil not available)", "1 dried red chili", "1 teaspoon sesame seeds", "1 spring onion (roughly chopped)" ]

[ "in a small bowl, mix the corn flour , salt, and white pepper. sprinkle over the sliced chicken, tossing to coat, and let marinate in the refrigerator for 20 minutes.", "in a separate bowl, make the sauce by combining the tomato sauce rice vinegar, hoisin sauce, brown sugar and soy sauce. mix well and set aside.", "in a wok over medium-high heat, heat the peanut (vegetable) oil.", "add the chicken and stir-fry until fully cooked and slightly brown.", "add the dried chili and pour in the sauce. stir to coat the chicken in the sauce.", "turn off the heat and transfer the dish to a serving plate. garnish with the sesame seeds and chopped spring onion." ]

[ "marinade", "corn flour", "salt", "white pepper", "chicken thighs", "sauce", "tomato sauce", "rice vinegar", "hoisin sauce", "brown sugar", "soy sauce", "fry", "peanut oil", "red chili", "sesame seeds", "spring onion" ]

[ "3 tablespoons extra-virgin olive oil, plus more for serving", "1 medium yellow onion, diced", "3 celery ribs, sliced into 1/2 cm chunks", "2 large carrots, peeled and cut into 1/2 cm rounds", "4 cups cremini and/or shiitake mushrooms, sliced", "4 garlic cloves, minced", "1 to 2 sprigs fresh thyme", "1 teaspoon sea salt", "½ teaspoon freshly cracked black pepper, plus more for serving ·", "8 cups vegetable stock", "1 can diced tomatoes", "1 cup black or green lentils", "¾ cup quinoa", "for serving (optional)", "balsamic vinegar", "grated parmesan cheese", "chopped fresh parsley", "crusty bread" ]

[ "heat the olive oil in a large pot over medium heat. once the oil is glistening, add the onion, celery, carrots, mushrooms, garlic, thyme, salt, and pepper. cook, stirring occasionally, until the vegetables are soft and beginning to brown, about 10 minutes.", "add the stock, 2 cups of water, and the tomatoes. increase the heat to high and bring the soup to a boil. add the lentils, then reduce the heat to medium-low and cook until the lentils begin to soften, about 12 minutes.", "increase the heat to high, add the quinoa, and bring to a boil. reduce the heat to medium-low and cook until the lentils and quinoa are tender, about 20 minutes more. discard the thyme stems.", "ladle the soup into bowls. garnish with a drizzle of olive oil and black pepper. add a drizzle of balsamic vinegar, parmesan cheese, and parsley if using. serve warm with crusty bread alongside if desired" ]

[ "extra-virgin olive oil", "yellow onion", "celery ribs", "carrots", "cremini", "garlic", "thyme", "sea salt", "black pepper", "vegetable stock", "tomatoes", "black", "quinoa", "balsamic vinegar", "parmesan cheese", "parsley", "crusty bread" ]

[ "1 tablespoon olive oil", "6 chicken thighs (boneless and skinless)", "1 onion (cut into large wedges)", "3 cloves garlic (minced)", "2 tablespoons tomato paste", "1 can chickpeas (drained and rinsed)", "1/4 cup harissa paste", "2/3 cup chicken stock", "1/4 cup coriander", "salt and pepper (to taste)", "1 lemon (sliced)", "harissa yoghurt sauce", "3/4 cup plain greek yoghurt", "1-2 tablespoons harissa paste", "2 tablespoons lemon juice", "salt and pepper (to taste)" ]

[ "chicken: preheat oven to 200c. heat oil in a large oven-safe skillet over medium-high heat. season chicken with salt and pepper. cook chicken for 4-5 minutes per side, until browned. (the chicken does not need to be fully cooked through.) set aside.", "reduce heat to medium and add onion and garlic to the skillet. cook for 2-3 minutes, until softened. add tomato paste and allow to brown for a minute or two. add chickpeas, harissa and chicken broth.", "return chicken to the skillet and scatter lemon slices around. place in oven and roast for 20-25 minutes, until chicken is cooked through. top with cilantro and serve with harissa yoghurt sauce on the side. if you'd like your chicken more browned on top, pop it under a broiler set on high for a minute or two.", "harissa yoghurt sauce: · in a small bowl, combine yoghurt, harissa and lemon juice. season to taste with salt and pepper." ]

[ "olive oil", "chicken thighs", "onion", "garlic", "tomato paste", "chickpeas", "harissa paste", "chicken stock", "coriander", "salt pepper", "lemon", "harissa yoghurt sauce", "greek yoghurt", "harissa paste", "lemon juice", "salt pepper" ]

[ "2 teaspoons sunfloweroil", "1 yellow pepper, thinly sliced in 2-3cm lengths", "1 red pepper, thinly sliced in 2-3cm lengths", "1 onion, finely chopped", "2 eggs, beaten", "200ml water", "2 tablespoons low-fat yoghurt", "50g grated cheddar cheese", "150g whole wheat flour", "pinch white pepper", "for the relish:", "10g fresh parsley", "juice and zest 1 lime", "4 large vine tomatoes, finely chopped", "1-2 small red chilies, finely chopped" ]

[ "add 1 teaspoon oil to a pan over a medium heat, add the peppers and onion and cook for 10 minutes, stirring regularly.", "meanwhile, mix together the egg, water, yogurt and cheese. stir in the flour to make a batter.", "stir the peppers and onion into the batter.", "add the remaining oil to a large non-stick pan. add 1 ladle of the mixture to the pan to fry for 1-2 minutes, flipping once with a spatula to cook the other side for a further minute.", "meanwhile, make the sauce by blending together the parsley, lime, zest and fresh tomato together then mix in the chilli." ]

[ "sunfloweroil", "yellow pepper", "red pepper", "onion", "eggs", "water", "yoghurt", "cheddar cheese", "wheat flour", "white pepper", "relish", "parsley", "juice zest lime", "vine tomatoes", "red chilies" ]

[ "2 bananas (100g each peeled weight)", "2 apples, cored and finely chopped, but not peeled (125g each)", "175g rolled oats", "150ml apple juice", "40g raisins", "40g mixed seeds, such as sunflower and pumpkin", "1 heaped teaspoon ground cinnamon", "1 teaspoon rapeseed oil" ]

[ "preheat the oven to 180°c with a fork, thoroughly mash the bananas, then beat them a little.", "add the apples, oats, apple juice, raisins, seeds and cinnamon. mix well.", "oil a baking sheet and spread out the mixture to a depth of 2cm.", "bake in the oven for 15–20 minutes.", "allow to cool, cut into 16 portions and serve." ]

[ "bananas", "apples", "rolled oats", "apple juice", "raisins", "mixed seeds", "cinnamon", "ed oil" ]

[ "1 can tomato soup", "2 cups low fat milk", "1 medium tomato, chopped", "1 tablespoon chopped fresh basil or cilantro", "2 tablespoons croutons", "1 tablespoon freshly grated parmesan cheese" ]

[ "in a saucepan, add the soup and milk. whisk together until smooth. warm over medium heat 7 to 10 minutes, stirring frequently. add in the chopped tomato and herbs. cook an additional 5 minutes, stirring occasionally.", "ladle even amounts into individual bowls and garnish each serving with 1 tablespoon croutons and 1 1/2 teaspoons parmesan. serve immediately." ]

[ "tomato soup", "milk", "tomato", "basil cila", "croutons", "parmesan cheese" ]

[ "1 kg skinless center-cut salmon fillet, cut into 1cm chunks", "1 tablespoon sesame oil", "1/4 cup low-sodium teriyaki glaze", "2 cups cooked brown rice", "1 cup cooked shelled edamame", "2 spring onions, sliced", "1 cup diced cucumber", "1 medium avocado, sliced", "2 tablespoons sriracha mayonnaise", "2 teaspoons toasted sesame seeds (optional)" ]

[ "position oven rack in upper third; preheat to 200°c. line a large rimmed baking sheet with foil and coat with cooking spray. toss salmon and sesame oil together on the prepared baking sheet. roast until opaque on the outside, about 6 minutes. remove from the oven and turn the broiler to high. drizzle the salmon with teriyaki glaze and toss to coat. broil until browned, crispy and just cooked through, 2 to 3 minutes.", "meanwhile, stir rice, edamame and scallions together in a medium bowl; divide among 4 bowls.", "divide cucumber and avocado among the bowls. top with the salmon. drizzle with the remaining glaze from the baking sheet and sriracha mayonnaise. sprinkle with sesame seeds, if desired." ]

[ "salmon fillet", "sesame oil", "teriyaki glaze", "brown rice", "edamame", "spring onions", "cucumber", "avocado", "sriracha mayonnaise", "sesame seeds" ]

[ "2 tablespoons olive oil", "1 large or 2 small red onions, finely diced", "300g mushrooms, sliced", "1 garlic clove, crushed", "2 tablespoons whole wheat flour", "150g pearl barley", "1 litre vegetable stock", "100g soft cheese", "250g diced frozen squash", "½ savoy cabbage, cored and shredded", "15g fresh parsley, chopped", "6 sheets filo pastry", "1 broccoli head, cut into florets" ]

[ "heat 1 tbsp oil in an ovenproof, shallow casserole dish or a deep frying pan over a medium heat and fry the onions and mushrooms for 6-8 mins until soft. add the garlic, fry for 1 min, then add the flour. mix until the flour disappears.", "preheat the oven to 200°c. stir the barley into the casserole dish, then add the stock. boil over a high heat for 20 mins, stirring regularly, until the barley is turning tender. stir in the cheese, squash, cabbage and parsley. simmer for about 5 mins until thickened again. remove from the heat.", "scrunch up the filo sheets and add them to the top of the pie. brush the top of the pastry with the remaining 1 tbsp oil, then bake for 15-20 mins until golden.", "while the pie is cooking, boil the broccoli florets for 4-6 mins until tender; drain well. serve alongside the pie." ]

[ "olive oil", "on", "mushrooms", "garlic", "wheat flour", "pearl barley", "vegetable stock", "soft cheese", "squash", "savo cabbage", "parsley", "filo pastry", "broccoli" ]

[ "1 cup samp", "1 cup jugo beans", "1 cup cow peas", "¾ cup peanuts", "½ cup crushed peanuts", "salt to taste", "6 – 8 cups of water" ]

[ "rinse all dry ingredients first except ground peanuts.", "put on the heat to boil all ingredients except crushed peanuts until soft and well cooked (2 ½ hours).", "while they are still on the heat, add crushed nuts and let it cook for another 30 minutes.", "mix well to blend all ingredients .", "add salt to taste and serve (½ cup = serving)" ]

[ "samp", "jugo beans", "cow peas", "peanuts", "peanuts", "salt", "water" ]

[ "1 tablespoon white vinegar", "½ teaspoon cayenne pepper, or to taste", "¼ teaspoon salt", "1 can chickpeas, rinsed" ]

[ "position rack in upper third of oven; preheat to 180°c.", "combine vinegar, cayenne and salt in a large bowl. very thoroughly pat chickpeas dry, then toss with the vinegar mixture.", "spread on a rimmed baking sheet. roast the chickpeas, stirring twice, until browned and crunchy, 30 to 35 minutes. let cool on the pan for 30 minutes; the chickpeas will crisp as they cool." ]

[ "white vinegar", "cayenne pepper", "salt", "chickpeas" ]

[ "1 tin chickpea drained and rinsed (230g)", "3 eggs", "¼ cup molasses or honey", "1 teaspoon baking powder", "5 tablespoon cocoa", "2 tablespoons instant coffee", "1 teaspoon orange zest", "¼ cup chocolate chips", "2 tablespoons fresh coconut shavings" ]

[ "preheat oven to 180°c.", "grease a muffin tin with butter.", "place the eggs and chickpea in a food processor, and blend until smooth", "add sugar, baking powder, cocoa, coffee and orange zest and combine well", "fill the muffin tin halfway and bake for 15 minutes.", "remove from the oven and add toasted coconut shavings" ]

[ "chickpea", "eggs", "molasses", "baking powder", "cocoa", "instant coffee", "orange zest", "chocolate chips", "coconut shavings" ]

[ "200g cubed sweet potatoes", "2 tablespoons butter", "2 tablespoons whole wheat flour, sifted", "1 cup low-fat milk", "1 teaspoon thyme", "1 teaspoon chicken stock", "1 hake fillet, diced", "½ cup spinach", "2 tablespoons crushed oats", "2 tablespoons whole wheat breadcrumbs", "2 tablespoons grated cheddar", "1 tablespoon parsley chopped" ]

[ "preheat oven to 180°c. grease pie dish and side aside.", "steam the sweet potatoes until tender, set aside.", "in a saucepan melt butter, add whole wheat flour, milk, chicken stock and thyme. simmer for 5-10 minutes until thickened.", "add hake and simmer for 5 minutes, remove from heat and stir in spinach.", "in a bowl, combine oats, whole wheat breadcrumbs and cheese. spoon sweet potato cubes to the grease pie dish and top with fish mixture. sprinkle the oat mixture over and bake @ 180°c for 10-15 minutes or golden brown.", "garnish with parsley and serve." ]

[ "sweet potatoes", "butter", "wheat flour", "milk", "thyme", "chicken stock", "hake fillet", "spinach", "ed oats", "wheat breadcrumbs", "cheddar", "parsley" ]

[ "filling:", "2 tablespoons low-fat cottage cheese", "2 tablespoons low-fat grated cheese", "cutlets:", "2 cans chickpeas in liquid", "1 teaspoon ginger and garlic paste", "2 tablespoons chopped coriander leaves", "1 green chilli, finely chopped", "4 tablespoons low fat yoghurt", "1 teaspoon dried mint", "½ cup breadcrumbs", "3 tomatoes, sliced" ]

[ "mix cottage cheese and grated cheese together and keep aside.", "drain the chickpeas and mash finely.", "add ginger/garlic paste, chopped chilli, coriander, pepper and 2 tablespoons of the yoghurt and mix lightly. divide the mixture into 12 equal balls.", "stuff each with 1 teaspoon of the filling. cover the filling to form a flat round cutlet.", "mix 2 tablespoons of the remaining yoghurt with mint and spread over the round cutlets. sprinkle each cutlet with bread crumbs to coat on all sides.", "place on a lightly greased baking tray.", "bake at 180°c for 20-25 minutes or until cooked through. serve garnished with sliced tomato." ]

[ "filling", "cottage cheese", "ted cheese", "cutlets", "chickpeas", "ginger garlic paste", "coriander leaves", "green chilli", "yoghurt", "mint", "breadcrumbs", "tomatoes" ]

[ "1 cup snow peas", "2 cups frozen broad beans", "½ cup drained roasted red peppers", "dressing:", "1 clove garlic (minced)", "2 tablespoons low sodium soy sauce", "2 tablespoons lime juice", "1 tablespoon fish sauce", "1 tablespoon brown sugar", "2 tablespoons chopped coriander", "1 tablespoon chopped mint" ]

[ "trim and remove string from snow peas.", "blanch the snow peas and broad beans, drain and set aside.", "slice the peppers and add the vegetables in a bowl.", "dressing: mix together all the ingredients and drizzle over the vegetables.", "toss slightly and serve." ]

[ "snow peas", "broad beans", "red peppers", "dressing", "garlic", "soy sauce", "lime juice", "fish sauce", "brown sugar", "coriander", "mint" ]

[ "500g ostrich fillet cubes", "1 tablespoon canola oil", "2 cans chopped tomato (1 x 410 g tin)", "1 cup red wine", "1 carrot", "1 onion", "100 g mushrooms", "100 g green beans", "2 teaspoons thyme, fresh", "2 teaspoons rosemary, fresh", "1 can beans - kidney, butter beans or cooked sugar beans (1 x 410g)", "salt and pepper", "2 cloves garlic", "2 teaspoons italian parsley", "1 lemon" ]

[ "peel and chop the onion and carrot, and slice the mushrooms and green beans.", "place a large pot on a high heat and add the oil. once hot, add the onion, mushroom and carrot and sauté for 2 minutes.", "add the ostrich cubes, chopped tomato, wine and chopped herbs and reduce the heat to low.", "allow the pot to simmer for about an hour, stirring occasionally. the sauce will reduce and thicken and the ostrich will soften. once this happens, add the green beans and season with salt and pepper, add the can of beans and stir.", "simmer the stew for another 5 minutes to cook the green beans.", "to make the gremolata, chop the fresh garlic finely, chop the parsley and zest the lemon. mix the parsley, garlic and lemon zest together.", "serve the stew hot and sprinkle with the fresh gremolata." ]

[ "ostrich fillet cubes", "canola oil", "tomato", "red wine", "carrot", "onion", "mushrooms", "green beans", "thyme", "rosemary", "beans", "salt pepper", "garlic", "italian parsley", "lemon" ]

[ "2 small butternuts (about 500g each), halved lengthways and deseeded", "2 tablespoons olive oil", "1 leek, trimmed and thinly sliced", "1 garlic clove, crushed", "150g chestnut mushrooms, sliced", "1 tablespoon white wine vinegar", "15g fresh flat-leaf parsley, chopped", "250g bulgur wheat", "2 cups cherry tomatoes" ]

[ "preheat the oven to 190°c. put the squash, skin-side down, on a baking tray and score the flesh in a diamond pattern with a knife. brush all over with 1 tbsp oil, then roast for 30-35 mins until softened.", "meanwhile, heat 1 tbsp oil in a frying pan over a medium heat. add the leek and garlic, then cook for 3 mins, stirring occasionally. add the mushrooms and cook for 3 mins until golden. stir in the vinegar and parsley, remove from the heat and season to taste.", "heat the bulgur wheat mix to pack instructions, then mix with the veg in the pan.", "remove the butternut from the oven and carefully scoop out most of the flesh, leaving a 1cm border. chop the flesh and stir into the veg and bulgur mix. use to fill the squash, then drizzle with 1 tbsp oil. put the tomatoes next to the butternut on the tray and roast for 15-20 mins until the squash is tender." ]

[ "butternuts", "olive oil", "leek", "garlic", "chestnut mushrooms", "white wine vinegar", "leaf parsley", "bulgur wheat", "cherry tomatoes" ]

[ "1 medium sweet potato, sliced into ½ cm thick rounds", "1 tablespoon canola oil", "¼ teaspoon sea salt", "¼ teaspoon ground pepper" ]

[ "place sweet potato slices in a large bowl of cold water; soak for 20 minutes. drain and pat dry with paper towels.", "return the sweet potatoes to the dried bowl. add oil, salt and pepper; toss gently to coat.", "lightly coat air-fryer basket with cooking spray. place just enough of the sweet potatoes in the basket to form a single layer.", "cook at 180°c until cooked through and crispy, about 15 minutes, flipping and rearranging into a single layer every 5 minutes. using tongs, carefully remove the chips from the air fryer to a plate. repeat with the remaining sweet potatoes.", "let the chips cool for 5 minutes; serve immediately or cool completely and store in an airtight plastic container for up to 3 days." ]

[ "sweet potato", "canola oil", "sea salt", "pepper" ]

[ "1 tablespoon olive oil", "1 medium fennel bulb, chopped coarsely", "1 large onion, chopped coarsely", "2 trimmed sticks celery, chopped coarsely", "1 medium carrot , chopped coarsely", "2 cloves garlic, crushed", "2 sprigs fresh thyme", "5 cups water", "1 can (400g) diced tomatoes", "100g dried spelt pasta", "1 can (400g) four bean mix, rinsed, drained", "3 cups kale, trimmed, chopped coarsely", "2 tablespoons grated parmesan", "1 tablespoon fresh thyme leaves" ]

[ "heat oil in a large saucepan over medium heat. cook fennel, onion, celery and carrot, stirring occasionally, for 7 minutes or until onion is soft.", "add garlic and thyme to pan; cook, stirring, for 2 minutes. add the water, tomatoes and pasta; bring to the boil. reduce heat to low; simmer, uncovered, for 10 minutes. remove thyme sprigs.", "add beans and kale; simmer, uncovered, for 2 minutes or until the kale is just wilted. season with pepper. top with cheese and thyme leaves to serve." ]

[ "olive oil", "fennel bulb", "onion", "celery", "carrot", "garlic", "thyme", "water", "tomatoes", "spelt pasta", "four bean mix", "kale", "parmesan", "thyme leaves" ]

[ "5 small potatoes, peeled and sliced", "vegetable cooking spray", "½ medium onion, minced", "1 small zucchini, sliced", "1½ cups green/red peppers, sliced thin", "5 medium mushrooms, sliced", "3 whole eggs, beaten", "5 egg whites, beaten", "1 cup spinach", "pepper and salt", "½ cup low fat mozzarella cheese", "1 tablespoon reduced-fat parmesan cheese" ]

[ "preheat oven to 180°c.", "cook potatoes in boiling water until tender. in a nonstick pan, add vegetable spray and warm at medium heat.", "add onion and sauté until brown. add vegetables and sauté until tender but not brown. add onion and sauté until brown. add vegetables and sauté until tender but not brown.", "in a medium mixing bowl, slightly beat eggs and egg whites, pepper, salt, spinach and low-fat mozzarella cheese. stir egg-cheese mixture into the cooked vegetables.", "in a pie pan or ovenproof skillet, add vegetable spray and transfer potatoes and egg mixture to pan.", "sprinkle with low-fat parmesan cheese and bake until firm and brown on top, about 20–30 minutes.", "remove omelette from oven, cool for 10 minutes, and cut into five pieces." ]

[ "potatoes", "vegetable cooking spray", "onion", "zucchini", "greenred peppers", "mushrooms", "eggs", "egg whites", "spinach", "pepper salt", "mozzarella cheese", "parmesan cheese" ]

[ "1 can low-sodium black beans, rinsed and drained", "1 cup frozen corn kernels, thawed to room temperature", "3 tablespoons chopped fresh cilantro", "2 tablespoons chopped green chilies (seeds removed)", "4 green onions, diced (including green stems)", "1 tomato, diced", "1 tablespoon chopped garlic", "6 whole-grain tortilla wraps", "3/4 cup grated cheddar cheese", "3/4 cup salsa" ]

[ "in a microwave-safe bowl, add the black beans, corn, cilantro, chili peppers, onions, tomato and garlic. stir to mix evenly. microwave on high power for 30 seconds to 1 minute. stir and heat again for 30 seconds to 1 minute. repeat until the mixture is hot.", "place 2 tortillas between paper napkins or paper towels and warm in the microwave for 20 seconds on high. repeat with the remaining tortillas.", "to serve, place about 1/2 cup bean mixture on 1 tortilla. top with 2 tablespoons cheese and 2 tablespoons salsa. fold in the sides and fold the bottom of the tortilla up over the filling, then roll to close. repeat with the remaining tortillas and serve immediately." ]

[ "black beans", "corn kernels", "cilantro", "green chilies", "green onions green", "tomato", "garlic", "in tortilla wrap", "cheddar cheese", "salsa" ]

[ "for the dough:", "1 packet dry active yeast", "1 tablespoon honey", "3 tablespoons olive oil, plus extra for brushing, greasing and drizzling", "1 teaspoon salt", "½ cup whole wheat flour, plus extra for dusting", "½ cup cake flour", "1½ cups warm water", "for the topping:", "1 cup brussels sprouts, halved", "1 spring onion , finely chopped", "250 g vegan mozzarella cheese" ]

[ "for the dough: in a large bowl, mix together all the dry ingredients. add the wet ingredients and knead well.", "transfer the dough to a large bowl, brush with olive oil, and cover with a clean kitchen towel. set aside in a warm place for 1 hour and let rise.", "to make the topping, using a food processor , pulse the brussels sprouts and shallot until nicely shredded. set aside.", "preheat the grill  of your oven and arrange a rack in the upper third section of the oven. grease a baking sheet with olive oil.", "divide the dough into 4 equal portions and roll each portion into a ball in your hands. roll out 1 portion into a circle.", "transfer the dough to the prepared baking sheet. sprinkle over a quarter of the brussels sprout–shallot mix, and finish with the vegan mozzarella cheese.", "bake for 3–4 minutes, remove and serve." ]

[ "dough", "active yeast", "honey", "olive oil extra", "salt", "wheat flour extra", "cake flour", "water", "brussels sprouts", "spring onion", "vegan mozzarella cheese" ]

[ "2 teaspoons dried instant yeast", "225g whole wheat flour", "225g cake flour", "1½ teaspoons salt", "¼ cup mixed seeds (poppy, pumpkin, sunflower)", "11/4 cup water", "3 tablespoons olive oil", "2 tablespoons honey", "2 teaspoons milk (to brush)" ]

[ "grease a large loaf pan.", "in a large bowl, add the yeast, and sift in the flours and salt. add the mixed seeds. make a well in the center of the dry ingredients and add the water, olive oil and honey. mix well to form a soft dough.", "remove from the bowl and knead the dough for 5-10 minutes until soft and pliable.", "place the dough in a lightly oiled bowl. cover with clingfilm and place in a warm place for 1 hour.", "preheat the oven to 170°c.", "punch out the dough and then place into the greased pan. cover and allow to rest for another hour until doubled in size.", "brush the dough with milk and bake for 20-30 minutes until golden brown in colour. remove and cool." ]

[ "instant yeast", "wheat flour", "cake flour", "salt", "mixed seeds", "water", "olive oil", "honey", "milk" ]

[ "soup ingredients:", "1 cup beef sirloin, sliced very thinly", "1½ tablespoons canola oil, divided", "1 small onion, sliced into thin rings", "4 cups sodium-reduced beef stock", "2 cups water", "1 tablespoon freshly grated ginger", "1 stalk lemongrass chopped", "½ teaspoon whole black peppercorns", "1 cinnamon stick", "½ cup rice vermicelli noodles", "2 cups bean sprouts", "garnish ingredients:", "1 lime, quartered", "¼ cup fresh basil", "¼ cup mint", "¼ cup coriander", "1 small jalapeno pepper, thinly sliced (optional)", "1 tablespoon fish sauce", "1 cup sprouts" ]

[ "in large saucepan, heat 1 tablespoon canola oil over medium heat. add beef and cook for about 2-3 minutes. set aside.", "add ½ tablespoon canola oil to a saucepan. add onions and cook for about 3 minutes. add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour.", "meanwhile, place rice vermicelli in bowl and cover with boiling water. place lid on top and allow to sit for about 3 minutes.", "prepare garnish plate: arrange limes, basil, mint, coriander, jalapeno and small bowl of fish sauce on a plate.", "add beef to stock mixture and cook to desired doneness.", "to serve: divide rice vermicelli and sprouts evenly in 4 bowls. pour hot broth-beef mixture over top. garnish as desired from the garnish plate." ]

[ "soup ingredients", "beef sirloin", "canola oil", "onion", "beef stock", "water", "ginger", "lemongrass", "black peppercorns", "cinnamon", "rice vermicelli noodles", "bean sprouts", "ingredients", "lime", "basil", "mint", "coriander", "jalapeno pepper", "fish sauce", "sprouts" ]

[ "2 teaspoons sunflower oil", "2 cups brown rice, rinsed and drained", "2 teaspoons mild curry powder", "1 teaspoon ground cumin", "1 teaspoon ground coriander", "1/2 teaspoon ground turmeric", "3 cups boiling water", "1 courgetti, thinly sliced", "2 large skinless chicken breasts (400g), trimmed of excess fat and cubed", "3 cups butternut (peeled, cubed and boiled)", "2 tablespoons flaked almonds", "1/2 lemon, juiced", "2 tablespoons chopped coriander leaves", "freshly ground black pepper" ]

[ "preheat the oven to 180°c.", "heat the sunflower oil in an ovenproof casserole or baking dish set over a medium heat.", "stir in the rice and sauté in the oil for 2 minutes, stirring frequently. sprinkle over the spices and cook for a further 2 minutes until fragrant.", "cover with the water, stirring well. bring to the boil before arranging the butternut and chicken on top of the rice.", "cover the dish and transfer to the oven, baking for about 30 minutes until the rice has absorbed the water and the chicken is cooked through.", "remove from the oven. sprinkle almonds on top and return the dish to the oven for 7-10 minutes until the almonds are golden-brown.", "top with chopped coriander leaves and black pepper." ]

[ "sunflower oil", "brown rice", "curry powder", "cumin", "coriander", "turmeric", "water", "courgetti", "chicken breasts", "butternut", "almonds", "lemon", "coriander leaves", "black pepper" ]

[ "1 ½ cups cooked black beans", "3 tablespoons hot salsa", "2 green onions, chopped", "2 cloves garlic, minced", "½ cup low-fat cottage cheese", "1 teaspoon hot pepper sauce", "2 teaspoons ground cumin", "1 teaspoon ground coriander seed", "salt and pepper to taste" ]

[ "combine all ingredients in an electric blender and blend until smooth.", "add a little water, if necessary, to blend mixture thoroughly.", "serve with toast." ]

[ "black beans", "salsa", "green onions", "garlic", "cottage cheese", "pepper sauce", "cumin", "coriander seed", "salt pepper" ]

[ "6 large free-range eggs", "salt and pepper", "1 tablespoon olive oil", "1/2 a medium onion", "1/2 red pepper", "2 courgettes", "100 g mushrooms", "100 g mozzarella, grated", "50 g feta, crumbled", "5g italian parsley, chopped", "5 g fresh coriander, chopped" ]

[ "preheat oven to 200°c.", "beat the eggs together, season and set aside.", "drizzle the olive oil into a large ovenproof, non-stick frying pan and set over medium heat on the stove.", "slice up the onion, red pepper, courgettes and mushrooms. add the sliced vegetables to the pan and fry until they begin to get a little colour.", "add the beaten eggs and the cheese and mix slightly. turn the heat down to medium-low and cook for three to five minutes until a crust begins to form on the bottom (do not stir the mixture).", "place the pan in the oven and bake for 10 minutes until the mixture has set.", "remove the pan from the oven and allow the frittata to cool slightly (five minutes).", "tip the frittata out upside down onto a board or platter, sprinkle with the chopped parsley and coriander and serve warm." ]

[ "eggs", "salt pepper", "olive oil", "onion", "red pepper", "courgettes", "mushrooms", "mozzarella", "feta", "italian parsley", "coriander" ]

[ "1 tablespoon olive oil", "1/2 cup fresh goat cheese", "1 cup zucchini", "2 green onions, thinly sliced", "2 tablespoon fresh basil, chopped", "3 eggs", "1/2 cup cream", "1 tablespoon wholewheat flour", "grated nutmeg, to taste", "a few drops of tabasco", "pinch salt", "12 cherry tomatoes, halved", "2 teaspoons panko crumbs" ]

[ "preheat oven to 165°c. brush 4 tartlet moulds or 1 tart tin with olive oil.", "crumble goat’s cheese into the bottom of each mould.", "grate the zucchini onto a clean cloth and wring out the water. mix zucchini, green onions and basil in a bowl. sprinkle over goat’s cheese. in a bowl, whisk together eggs, cream, flour, nutmeg and tabasco for 1 minute. season with salt. carefully pour into each mould.", "divide the cherry tomatoes evenly between the moulds. sprinkle with panko. bake on the top rack for around 20 minutes (depending on the size of the moulds) or until a knife inserted into the clafoutis comes out clean." ]

[ "olive oil", "goat cheese", "zucchini", "green onions", "basil", "eggs", "cream", "wholewheat flour", "nutmeg", "tabasco", "salt", "cherry tomatoes", "panko crumbs" ]

[ "1/2 medium avocado, mashed", "1 slice whole-wheat country bread, toasted", "2 tablespoons fresh salsa", "pinch of salt" ]

[ "spread avocado on toast. top with salsa. season with a pinch of salt." ]

[ "avocado", "wheat country bread", "salsa", "salt" ]

[ "2 tablespoons olive oil", "1 onion (finely chopped)", "2 celery sticks (finely chopped)", "1 carrot (finely chopped)", "1 thyme sprig", "salt and black pepper", "2 cups beetroot (peeled and diced)", "½ cup red cabbage(thinly sliced)", "2½ cups low sodium vegetable stock", "1 tablespoon red wine vinegar", "1 tablespoon dill (finely chopped)", "2 tablespoons sour cream (optional for serving)" ]

[ "heat the olive oil in a large pan and add the onion, celery, carrot and thyme sprig. season well and cook until golden brown.", "add the beetroot and cabbage and stir well. add 1 cup of water and cook covered for 10-15 minutes.", "after 10 minutes, add in the stock and vinegar. simmer for 5-10 minutes.", "remove from the stove and puree the soup.", "serve with dill and a dollop of sour cream." ]

[ "olive oil", "onion", "celery", "carrot", "thyme sprig", "salt black pepper", "beetroot", "red cabbage", "vegetable stock", "red wine vinegar", "dill", "cream" ]

[ "2 tablespoon's olive oil", "1 onion, finely chopped 1 garlic clove, crushed", "400g tin chopped tomatoes", "1 teaspoon dried oregano", "1 large aubergine, sliced lengthways into 6", "1 large courgette, sliced lengthways into 6", "390g tin green lentils in water, drained and rinsed", "1tomato, thinly sliced", "70g pack rocket, to serve", "for the topping:", "350g frozen butternut", "25g plant-based spread", "25g whole wheat flour", "300ml cashew milk" ]

[ "preheat the grill to high and line a large baking sheet with foil. brush the aubergine and courgette on both sides with the remaining oil and put on the baking sheet. grill for 3-5 mins each side until tender and golden.", "preheat the oven to 170°c. stir the lentils into the tomato sauce; simmer for 10 mins. spoon half the sauce into a deep baking dish and cover with the courgette, followed by the sliced tomato; season. spoon the rest of the sauce on top and cover with the aubergine. set aside.", "for the topping, steam the butternut for 10-12 mins until tender, then blitz in a food processor until smooth. make a roux by melting the dairy-free spread in a saucepan over a medium heat; stir in the flour to make a paste. remove from the heat and whisk in the cashew milk. return to the heat, bring to the boil, then simmer, stirring, for 2 mins. stir in the butternut and season, then spoon the sauce over the aubergines. bake for 25 mins. serve with the rocket." ]

[ "s olive oil", "onion garlic", "tomatoes", "oregano", "aubergine", "courgette", "tin green lentils", "tomato", "rocket", "butternut", "plant spread", "wheat flour", "cashew milk" ]

[ "4 large granny smith apples (peeled, cored and sliced)", "zest of 1 lemon", "1 tablespoon honey", "2 tablespoons water", "½ cup (125g) unsalted butter", "¼ cup brown sugar", "½ teaspoon cinnamon (ground)", "1 egg", "1 ½ cups whole wheat flour", "1 teaspoon baking powder", "¼ cup whole wheat flour (for dusting)", "1 cup blueberries" ]

[ "place the apples, lemon zest, honey and water in a saucepan and cook on low heat for 10 minutes.", "preheat the oven to 180°c and grease a baking dish", "in a bowl, cream the butter, sugar and cinnamon in a bowl till light and fluffy.", "add egg and mix well." ]

[ "granny smith apples", "zest lemon", "honey", "water", "ted butter", "brown sugar", "cinnamon", "egg", "wheat flour", "baking powder", "wheat flour", "blueberries" ]

[ "1 ¼ cups whole wheat flour", "1 cup cake flour", "4 teaspoons ground ginger, divided", "1 ½ teaspoons baking soda", "1 teaspoon ground cinnamon", "¾ teaspoon salt", "¼ teaspoon ground cloves", "½ cup coconut oil", "½ cup brown sugar", "1 large egg" ]

[ "preheat oven to 150°c.", "beat coconut oil and brown sugar in a large bowl with an electric mixer on medium speed until combined, about 3 minutes. add the egg; beat until combined, about 1 minute, stopping to scrape down the sides of the bowl as needed. reduce mixer speed to low; gradually beat in the flour mixture until combined, about 1 minute. cover and refrigerate for 30 minutes.", "shape the chilled dough evenly into balls (about 1 heaped tablespoon each). bake until browned and edges are set, about 12 minutes, rotating the baking sheets between the top and bottom racks halfway through cook time. let cool on the pans for 5 minutes before transferring to a wire rack to cool completely, about 30 minutes." ]

[ "wheat flour", "cake flour", "ginger", "baking soda", "cinnamon", "salt", "cloves", "coconut oil", "brown sugar", "egg" ]

[ "2 tablespoons olive oil", "3 cloves of garlic, finely chopped", "2 celery stalks, diced", "1 onion, diced", "1 red bell pepper, diced", "2 teaspoons jamaican jerk seasoning or chili sauce", "1 cup coconut milk", "3 tablespoons tomato sauce", "1 can red or kidney beans, drained", "2 tablespoons fresh lime juice", "1 mango, diced", "2 tablespoons coriander, chopped" ]

[ "heat the olive oil in large saucepan over medium heat. add the garlic, celery, onion, and bell pepper and sauté. for 5–6 minutes, until the onion is translucent.", "add the jerk seasoning or chili sauce and cook for 2–3 minutes.", "stir in the coconut milk, tomato sauce , beans, and fresh lime juice, and season to taste with salt and freshly ground black pepper, if needed.", "cover the saucepan with a lid, reduce the heat to low, and simmer for 20 minutes, stirring occasionally.", "stir in half of the mango and half of the coriander, then cover the saucepan and simmer for another 10 minutes.", "serve the chili over rice, garnished with the remaining mango and coriander." ]

[ "olive oil", "garlic", "celery", "onion", "red bell pepper", "jamaican jerk season", "coconut milk", "tomato sauce", "red", "lime juice", "mango", "coriander" ]

[ "3 tablespoons extra-virgin olive oil, divided", "6 medium cloves garlic, sliced, divided", "4 cups small broccoli florets", "½ cup diced red bell pepper", "½ teaspoon salt, divided", "½ teaspoon ground pepper, divided", "1 kg peeled and deveined raw shrimp", "2 teaspoons lemon juice, plus more to taste", "1 tablespoon coriander , chopped" ]

[ "heat 2 tablespoons oil in a large pot over medium heat.", "add half the garlic and cook until beginning to brown, about 1 minute.", "add broccoli, bell pepper and 1/4 teaspoon each salt and pepper.", "cover and cook, stirring once or twice and adding 1 tablespoon water if the pot is too dry, until the vegetables are tender, 3 to 5 minutes. top with chopped coriander and serve." ]

[ "extra-virgin olive oil", "garlic", "broccoli florets", "red bell pepper", "salt", "pepper", "shrimp", "lemon juice", "coriander" ]

[ "1 head of broccoli", "4 garlic cloves", "1 tablespoon red wine vinegar", "2 tablespoons extra-virgin olive oil", "1 onion", "1 tablespoon olive oil", "2 cups cherry tomatoes", "½ bunch of basil (20g)", "300g whole wheat orzo pasta", "1 litre vegetable stock", "1/2 cup mozzarella" ]

[ "place a pan on a high heat. cut the stalk off the broccoli and set aside. break up the florets and dry-fry in the hot casserole dish for 7 mins, turning regularly, until charred and slightly softened. peel the garlic and finely grate ½ a clove into a large bowl, add 1 tbsp each of red wine vinegar and extra-virgin olive oil, and mix well. toss with the hot broccoli, then set aside.", "peel and finely chop the onion and remaining garlic; trim and finely chop the broccoli stalk. add everything to the pan with 1 tbsp of olive oil and cook for 10 mins until softened.", "halve the cherry tomatoes and add to the pan, tear in half of the basil leaves, season with sea salt and black pepper, and stir well. cover and cook for 5 mins until the tomatoes are starting to burst.", "stir in the orzo until it’s all coated in the sauce. add the vegetable stock and then simmer for 10 mins, stirring regularly, until the orzo is tender and the tomatoes are beautifully saucy. chop the mozzarella into 1cm cubes, scatter into the pasta, and leave to stand for 1 min until melty. stir through the mozzarella and the remaining basil, and drizzle with extra-virgin olive oil, if you like. serve with the charred broccoli." ]

[ "broccoli", "garlic", "red wine vinegar", "extra-virgin olive oil", "onion", "olive oil", "cherry tomatoes", "basil", "wheat orzo pasta", "vegetable stock", "mozzarella" ]

[ "½ cup vegetable oil", "1 teaspoon vanilla essence", "1 teaspoon lemon juice", "1/3 cup buttermilk", "4 eggs", "2 ½ cups whole wheat flour", "2 teaspoons baking powder", "¼ cup sugar", "1 ½ teaspoons salt" ]

[ "preheat the oven to 190°c and line a baking tray with greaseproof paper.", "sift in the dry ingredients and gently fold in until well combined.", "roll out the mixture to 1cm thickness and using a cookie cutter, cut into circles.", "bake for 20 minutes or until lightly golden brown.", "remove and cool before serving." ]

[ "vegetable oil", "vanilla essence", "lemon juice", "buttermilk", "eggs", "wheat flour", "baking powder", "sugar", "salt" ]

[ "3 tablespoons bulgur wheat", "2 tablespoons boiling water", "200g chicken mince", "1 ½ cups chopped kale", "1 egg", "1 tablespoon garlic cloves, minced", "100g green pepper, diced", "½ medium onion, diced", "1 teaspoon fresh thyme", "1 teaspoon dried oregano", "1 teaspoon cumin powder", "½ teaspoon coriander powder", "1 teaspoon paprika", "1 teaspoon chilli", "½ teaspoon salt", "2 teaspoons oil" ]

[ "soak the bulgur wheat in boiling water for ten minutes. fluff with fork and allow to cool.", "to the bulgur, add chicken mince, kale, egg, garlic, green pepper, onion, thyme, oregano, cumin powder, coriander powder, paprika, chilli and salt. mix everything until well combined.", "roll a spoonful of chicken mixture into balls, repeat until completed. place meatballs in an air fryer and lightly drizzle with oil.", "cook at 180°c for 4 minutes, turn the meatballs and cook for another 4 minutes until cooked through. serve with pita or in a wrap as desired." ]

[ "bulgur wheat", "water", "chicken mince", "kale", "egg", "garlicves", "green pepper", "onion", "thyme", "oregano", "cumin powder", "coriander powder", "paprika", "chilli", "salt", "oil" ]

[ "1 cup tomatoes, chopped", "1 cup fresh spinach, chopped", "12 large eggs", "2 tablespoons feta, crumbled", "12 unsalted crackers, crushed", "4 tablespoons margarine", "4 tablespoons low-fat milk", "salt and pepper to taste" ]

[ "prepare a 12 cup muffin pan. place 1 teaspoon margarine in each cup.", "mix the eggs, tomato, spinach, feta, crackers, salt and pepper in a separate bowl.", "distribute the egg mixture evenly into each muffin cup. pour 1 tablespoon over each egg mix..bake at 180°c for 12-15 minutes until the eggs are cooked." ]

[ "tomatoes", "spinach", "eggs", "feta", "crackers", "margarine", "milk", "salt pepper" ]

[ "1 tablespoon low-sodium soy sauce", "2 teaspoons extra-virgin olive oil", "2 teaspoons sesame oil", "3 cups cooked brown rice", "1 red onion, finely chopped", "1 red and 1 yellow capsicum, deseeded and finely chopped", "1 cup chopped green beans, blanched", "1 cup mixed crunchy sprouts (e.g. bean sprouts and sprouted peas and lentils) ·", "1 cup fresh flat-leaf parsley, chopped (optional)", "1 cup unsalted, roasted peanuts or mixed nuts" ]

[ "in a small bowl, whisk soy sauce and oils together.", "add cooked rice (ideally while still warm), dressing and red onion in a large bowl. using a fork, carefully mix to combine, not overworking the rice. add capsicum.", "when rice is fully cool, add blanched beans, sprouts and nuts, and stir to combine. mix in parsley, if using, reserving a little to garnish. divide among bowls, garnish with remaining parsley and serve." ]

[ "soy sauce", "extra-virgin olive oil", "sesame oil", "brown rice", "red onion", "red yellow capsicum", "green beans", "mixed sprouts", "leaf parsley", "peanuts" ]

[ "3 tablespoons extra-virgin olive oil, divided", "1kg boneless, skinless chicken thighs, trimmed", "½ teaspoon salt, divided", "½ teaspoon ground pepper, divided", "1 kg potatoes, halved lengthwise", "½ cup low-sodium chicken stock", "1 large lemon, sliced and seeds removed", "4 cloves garlic, minced", "1 tablespoon chopped fresh tarragon", "6 cups baby kale" ]

[ "preheat the oven to 200°c. heat 1 tablespoon oil in a large cast-iron skillet over medium-high heat. sprinkle chicken with 1/4 teaspoon each salt and pepper. cook, turning once, until browned on both sides, about 5 minutes total. transfer to a plate.", "add the remaining 2 tablespoons oil, potatoes and the remaining 1/4 teaspoon each salt and pepper to the pan. cook the potatoes, cut-side down, until browned, about 3 minutes. stir in broth, lemon, garlic and tarragon. return the chicken to the pan.", "transfer the pan to the oven. roast until the chicken is cooked through and the potatoes are tender, about 15 minutes. stir kale into the mixture and roast until it has wilted, 3 to 4 minutes." ]

[ "extra-virgin olive oil", "chicken thighs", "salt", "pepper", "potatoes", "chicken stock", "lemon", "garlic", "tarragon", "baby kale" ]

[ "1 cup mushrooms, chopped", "1 small onion, chopped", "1 stalk celery, sliced", "4 cloves garlic", "1 tablespoon extra-virgin olive oil", "½ cup breadcrumbs", "½ cup finely chopped italian parsley", "¼ cup grated parmesan cheese", "2 teaspoons italian seasoning", "½ teaspoon salt", "½ teaspoon ground pepper", "500g lean ground turkey" ]

[ "finely chop mushrooms, onion, celery and garlic in a food processor. heat oil in a large skillet over medium-high heat. add the vegetable mixture and cook, stirring occasionally, until the liquid has evaporated, 6 to 8 minutes. transfer to a large bowl and let cool for 10 minutes.", "preheat oven to 200°c. line a large rimmed baking sheet with foil and coat with cooking spray.", "add breadcrumbs, parsley, cheese, italian seasoning, salt and pepper to the cooled vegetables; stir until combined. add turkey and mix gently to combine and form into 30 meatballs and place on the prepared baking sheet.", "bake the meatballs for about 15 minutes." ]

[ "mushrooms", "onion", "celery", "garlic", "extra-virgin olive oil", "breadcrumbs", "italian parsley", "parmesan cheese", "italian seasoning", "salt", "pepper", "turkey" ]

[ "2 cups tomato sauce", "¼ cup apple cider vinegar", "¼ cup low-sodium soy sauce", "1 cup water", "2 tablespoons honey", "1 teaspoon dried chilli flakes", "a pinch of ground cinnamon" ]

[ "place all the ingredients in a medium saucepan over medium heat and slowly bring to a boil. reduce the heat and simmer until thick and glossy, 30-35 minutes.", "remove from the heat, allow to cool and place in sterilized jars. store in the fridge for 1-2 weeks." ]

[ "tomato sauce", "apple cider vinegar", "soy sauce", "water", "honey", "chilli flakes", "cinnamon" ]

[ "1 cup mung beans", "1 cup brown rice", "½ medium sized onion (chopped)", "2 teaspoons turmeric", "1 teaspoon mustard seeds", "1 teaspoon fenugreek seeds", "1 teaspoon cumin", "1 teaspoon ginger & garlic paste", "1 cinnamon stick", "coriander leaves (for garnish)", "1 teaspoon salt", "3 tablespoons butter/oil", "1 l hot water" ]

[ "soak the rice overnight, drain the water and bring it to boil until cooked.", "clean the mung dal, soak it overnight, drain the water and bring it to boil until cooked. clean the mung dal, soak it overnight, drain the water and bring it to boil until cooked.", "in a pot, heat the oil; add onion, turmeric, mustard seed, fenugreek, cumin, ginger-garlic paste and salt.", "add precooked rice and mung beans.", "add hot water and gently simmer on low heat.", "stir occasionally to prevent settling at the bottom.", "garnish with chopped coriander." ]

[ "mung beans", "brown rice", "onion", "turmeric", "mustard seeds", "fenugreek seeds", "cumin", "ginger garlic paste", "cinnamon", "coriander", "salt", "butteroil", "water" ]

[ "pancakes:", "2/3 cup chickpea flour", "2/3 cup water", "1 egg", "1/2 tablespoon olive oil", "filling:", "1/2 teaspoon olive oil", "1 small red onion", "2 cups white mushrooms", "4 cups baby spinach", "2 tablespoons basil pesto", "2 tablespoons feta cheese" ]

[ "pancakes: place the chickpea flour in a bowl. whisk in half the broth and whisk vigorously. gradually add the rest of the water, then the egg, and mix well. season lightly with salt and pepper, if desired. heat a little oil in a skillet over medium heat. pour a quarter of the pancake mixture into the pan and, without waiting, swirl to distribute the mixture in a thin layer. cook for about 2 minutes, or until the edges of the crepe begin to pull away and are lightly browned. set aside on a plate. repeat these steps 3 times with the remaining oil and pancake mix.", "garnish: heat the oil in another pan. add the onion and mushrooms and sauté for 5 to 7 minutes, until golden brown. add spinach and cook for 2 minutes, or until spinach has wilted. remove from heat. divide the pesto, feta cheese and vegetable filling among half of each crepe. fold over the unstuffed side, then fold in half. serve two crêpes per plate, accompanied by a small mix of fresh vegetables." ]

[ "pancakes", "chickpea flour", "water", "egg", "olive oil", "filling", "olive oil", "red onion", "white mushrooms", "baby spinach", "basil pesto", "feta cheese" ]

[ "butter, for greasing", "375g shortcrust pastry", "peaches (minimum 4 – about 600g), 2 roughly chopped and 2 thinly sliced", "100g brown sugar", "300ml coconut cream", "3 large eggs, 2 separated into yolks only", "2 teaspoons corn flour", "1 teaspoon ground cinnamon", "chopped pistachios or flaked almonds, to serve (optional)" ]

[ "grease a loose-bottomed fluted tart tin and line with the pastry. trim the edges to fit, prick the base with a fork then chill for 30 mins. preheat the oven to 180°c. line the pastry with baking paper and fill with baking beans. bake for 20 mins, remove the beans and paper and bake for 10 mins.", "put the chopped peaches in a pan over a medium heat with 1 tbsp water and 50g sugar. stir for 8 mins until softened. blitz in a food processor to a smooth purée, then spread over the pastry. heat the milk in a pan over a medium heat to just below boiling. whisk the egg and yolks with the cornflour, cinnamon and 50g sugar in a large bowl.", "slowly pour the milk over the egg mix, whisking continuously. pour into the pan and cook for 6-8 mins, stirring, until the custard has thickened." ]

[ "butter", "pastry", "peaches", "brown sugar", "coconut cream", "eggs", "corn flour", "cinnamon", "pistachios" ]

[ "2 cups firm tofu", "batter:", "½ cup soy milk", "3 tablespoons dijon mustard", "¼ cup cake flour", "2 teaspoons parsley , dried (or italian seasoning blend)", "1 teaspoon garlic powder", "1 teaspoon salt", "coating:", "1 cup bread crumbs", "¼ cup toasted pumpkin seeds", "vegetable cooking spray" ]

[ "preheat the oven to 180°c and line a sheet tray with greaseproof paper.", "cut the tofu into cubes.", "prepare the batter: whisk all ingredients together.", "in a separate bowl, mix together the breadcrumbs and pumpkin seeds.", "coat the tofu : in the batter and then into the breadcrumb mixture. gently pat down to ensure it is properly covered.", "place the crumbed tofu on the sheet tray and spray lightly with the vegetable cooking spray.", "bake for 10-15 minutes.", "remove and serve immediately." ]

[ "firm tofu", "batter", "soy milk", "dijon mustard", "cake flour", "parsley", "garlic powder", "salt", "coa", "bread crumbs", "pumpkin seeds", "vegetable cooking spray" ]

[ "1 ½ cups rolled oats", "1 teaspoon baking powder", "¼ teaspoon baking soda", "¼ teaspoon salt", "2 large eggs", "1 cup mashed ripe banana (about 2 medium-large)", "⅓ cup brown sugar", "3 tablespoons canola oil", "1 teaspoon vanilla essence", "½ cup mini chocolate chips" ]

[ "preheat the oven to 180°c and line a mini muffin pan with paper cups.", "pulse the oats until fine. add the other ingredients and mix well to combine.", "bake for 15 minutes and cool before serving." ]

[ "rolled oats", "baking powder", "baking soda", "salt", "eggs", "banana", "brown sugar", "canola oil", "vanilla essence", "mini chocolate chips" ]

[ "2 large sweet potatoes (cut into rounds)", "1 teaspoon canola oil", "for the orange reduction:", "juice of 2 oranges", "pinch of salt and sugar", "½ teaspoon chopped mint", "½ teaspoon chopped parsley" ]

[ "slice the sweet potatoes and brush with canola oil.", "air-fry at 180°c for 8 minutes.", "toss sweet potatoes well and brush with another 5ml canola oil, air-fry for a further 7 minutes or until golden brown.", "for the reduction: bring the orange juice, salt and sugar to a boil in a small pot.", "reduce and add the chopped mint and parsley." ]

[ "sweet potatoes", "canola oil", "orange", "juice oranges", "salt sugar", "mint", "parsley" ]

[ "¼ cup peanut oil", "2 cups topside beef (cut into thin strips)", "4 spring onions", "1 red pepper (finely sliced)", "½ cup mushrooms (sliced)", "1 clove garlic (minced)", "2 tablespoons water", "3 tablespoons black bean paste", "salt", "½ teaspoon freshly crushed black peppercorns", "2 tablespoons chopped coriander", "4 cups brown basmati rice (cooked according to packet instructions)" ]

[ "in a pan, heat the oil and stir fry the beef for 1-2 minutes. remove and set aside.", "add in the onions, red pepper, mushrooms and garlic. cook for 2 minutes.", "mix together the water and bean paste and pour over the vegetables. add in the cooked beef.", "season well with salt and pepper.", "garnish with coriander and serve over brown rice." ]

[ "peanut oil", "top beef", "spring onions", "red pepper", "mushrooms", "garlic", "water", "black bean paste", "salt", "black peppercorns", "coriander", "brown basmati rice" ]

[ "2 cups butternut squash, peeled and chopped into bite-size pieces", "1 red onion, cut into chunks", "1 aubergine, diced", "40 g mixed nuts, roughly chopped", "1 can butter beans, drained and rinsed", "350 g tub tomato and chilli sauce", "1 tablespoon chopped chives" ]

[ "preheat the oven to 200°c.", "mix together the butternut squash, onion, aubergine, nuts and butter beans in a roasting pan, stir in the sauce and 50ml water.", "bake for 25–30 minutes until tender.", "sprinkle with chopped chives to serve." ]

[ "butternut squash", "red onion", "aubergine", "mixed nuts", "butter beans", "tomato chilli sauce", "chives" ]

[ "150g wholewheat penne", "200g broccoli florets", "30g pack basil", "15g flat-leaf parsley", "20g roasted chopped hazelnuts", "3 teaspoon olive oil", "30g vegetarian hard cheese or parmesan, finely grated, plus extra to serve", "2 garlic cloves, thinly sliced", "1 large red chilli, sliced into thin rounds" ]

[ "in a pan of boiling water, cook the pasta following the pack instructions. in another pan of boiling water, blanch the broccoli for 3 mins, drain and refresh under cold water. in a food processor, whizz the broccoli with the basil, parsley, nuts and 1 tsp oil, until finely chopped. add the cheese and 4-5 tbsp of the pasta cooking water to loosen the pesto, then pulse. season to taste.", "when the pasta is ready, drain and return to the pan. add the broccoli pesto and mix through the pasta to coat. heat the remaining oil in a pan, add the garlic and chilli and stir-fry for 1 min over a high heat, until softened and browning slightly.", "divide the pasta between 2 serving bowls, and spoon over the garlic and chilli sizzle. serve with a few cheese shavings." ]

[ "wheat penne", "broccoli florets", "basil", "af parsley", "hazelnuts", "olive oil", "cheese", "garlic", "red chilli" ]

[ "1 tablespoon olive oil", "220g cubed turkey breast", "¼ cup cake flour, sifted", "1 ½ cups chicken stock", "1 onion, diced", "¼ cup peas", "¼ cup diced carrots", "1 teaspoon dried parsley", "1 teaspoon dried thyme", "pinch white pepper", "140g cubed sweet potatoes", "3 tablespoons butter", "140g sliced zucchini", "pinch of salt and pepper" ]

[ "heat oil in a pan, add turkey and sauté for 3-5 minutes until browned.", "mix the flour and chicken stock together, add to turkey and simmer for 10 minutes.", "add veggies and seasoning, simmer for 5-8 minutes.", "divide turkey mixture among two baking dishes. top with potatoes, butter and zucchini, season with salt and pepper and bake for 30-45 minutes or until golden." ]

[ "olive oil", "turkey breast", "cake flour", "chicken stock", "onion", "peas", "carrots", "parsley", "thyme", "white pepper", "sweet potatoes", "butter", "zucchini", "salt pepper" ]

[ "3 cups low fat yoghurt", "3 tablespoons pure maple syrup or honey", "1 teaspoon vanilla essence", "1 ½ cups sliced strawberries", "¼ cup mini chocolate chips" ]

[ "line a large rimmed baking sheet with parchment paper.", "stir yogurt, maple syrup (or honey) and vanilla in a medium bowl. spread on the prepared baking sheet . scatter the strawberries on top and sprinkle with chocolate chips.", "freeze until very firm, at least 3 hours. to serve, cut or break into pieces." ]

[ "yoghurt", "maple syrup", "vanilla essence", "strawberries", "mini chocolate chips" ]

[ "800g potatoes, peeled and cut into 2cm chunks", "2 tablespoons vegetable oil", "2 teaspoons mustard seeds", "2 teaspoons cumin seeds", "1½ teaspoons ground turmeric", "2 teaspoons garam masala", "12 dried curry leaves", "1 large red onion, ½ finely chopped, ½ finely sliced", "2 tablespoons garlic and ginger paste", "30g pack fresh coriander, ⅔ finely chopped", "½ lemon, zested", "2 tablespoons cornflour", "4 large whole wheat rolls, halved" ]

[ "boil the potatoes in a pan for 12-15 mins until tender. drain well, then steam-dry for 10 mins.", "heat 1 tbsp oil in a frying pan over a medium-high heat. add the mustard and cumin seeds, turmeric, garam masala and curry leaves. fry, stirring, for 2 mins until aromatic and sizzling, then add the chopped onion and reduce the heat to medium. cook, stirring regularly, for 5 mins or until the onion has softened. add the garlic & ginger paste and cook, stirring, for 2-3 mins until aromatic; put into a bowl and set aside.", "mash the potatoes in a bowl until smooth. add the chopped coriander and the onion mixture, lemon zest and cornflour. season and mix well. once cool enough to handle, divide into 4 patties, each about 2.5 cm thick. transfer to the fridge for 1 hr until firm.", "preheat the oven to 200°c and line a baking tray with nonstick baking paper. heat the remaining oil in a wide nonstick frying pan over a medium-high heat and fry the patties 2 at a time for 4-5 mins until golden and crispy on the bottom; flip and repeat. transfer to the tray and cook the rest of the patties. bake for 10 mins, adding the halved rolls to another tray for the last 2 mins to warm through", "to assemble, add a spoonful of yogurt (if using) to the base of each roll, then top with a potato patty and scatter over the remaining coriander." ]

[ "potatoes", "vegetable oil", "mustard seeds", "cumin seeds", "turmeric", "garam masala", "curry leaves", "red onion", "garlic ginger paste", "coriander", "lemon", "cornflour", "wheat rolls" ]

[ "2 ¼ cups whole wheat flour", "2 teaspoons baking powder", "2 teaspoons all spice", "1 teaspoon ground ginger", "½ cup butter( melted)", "¼ cup brown sugar", "3/4 cup milk", "2 eggs", "3/4 cup dried mixed fruits", "¼ cup chopped pecan nuts", "2 tablespoons chopped hazelnuts" ]

[ "preheat oven to 180°c and line a muffin pan with cups.", "sift together the whole wheat flour and baking powder.a dd the spices and mix well. whisk together the eggs and milk. combine with dry ingredients.", "add the butter and mix well. add the dried fruit and nuts, combine.", "spoon into muffin trays.", "bake for 20 minutes.", "turn out onto a wire rack and cool." ]

[ "wheat flour", "baking powder", "all spice", "ginger", "butter", "brown sugar", "milk", "eggs", "mixed fruits", "pecan nuts", "hazelnuts" ]

[ "1 cup whole wheat flour", "1/4 cup millet flour", "1/2 cup barley flour", "2 tablespoons flaxseed flour", "1/4 cup rolled oats", "1 1/2 tablespoons baking powder", "2 tablespoons honey", "1 tablespoon oil", "2 1/4 cups soy milk", "3 large egg whites, beaten" ]

[ "in a large bowl, mix dry ingredients together.", "in a separate bowl, mix wet ingredients — honey, oil, soy milk and beaten egg whites. add egg mixture to dry ingredients. stir until just combined. let batter rest for 30 minutes in refrigerator.", "place a non-stick frying pan on medium heat. spoon or ladle about 1/4 cup of batter into pan to make one pancake.", "cook until small bubbles form and the edges begin to look dry. flip and cook until brown on the second side.", "repeat with remaining batter." ]

[ "wheat flour", "millet flour", "barley flour", "flaxseed flour", "rolled oats", "baking powder", "honey", "oil", "soy milk", "egg whites" ]

[ "2 tablespoons canola oil", "1 ½ cups diced onion", "2 cloves garlic, minced", "1 tablespoon minced fresh ginger", "2 teaspoons curry powder or garam masala", "2 cups cubed peeled butternut", "1 cup red lentils", "1 cup chopped fresh tomato", "1 ½ teaspoons salt", "4 cups water", "1 can low fat coconut milk", "5 lime wedges", "chopped fresh coriander for garnish" ]

[ "heat oil in a large pot over medium-high heat. add onion, garlic, ginger and curry powder (or garam masala); cook, stirring often, until the onion is starting to soften, 2 to 3 minutes. add squash, lentils, tomato and salt; cook, stirring, for 1 minute. add water.", "cover and bring to a boil over high heat. reduce heat to maintain a lively simmer; cook, covered, stirring occasionally, until the squash is tender and the lentils are mostly broken down, about 20 minutes.", "stir in coconut milk and simmer until heated through, about 1 minute. serve with lime wedges and coriander, if desired." ]

[ "canola oil", "onion", "garlic", "ginger", "curry powder", "butternut", "red lentils", "tomato", "salt", "water", "coconut milk", "lime wedges", "coriander" ]

[ "1 head cauliflower, chopped into florets (or 4 cups riced cauliflower)", "1 small onion, finely chopped", "1/2 cup fresh or frozen peas", "1/2 cup carrots, cubed", "2 eggs, lightly beaten", "1 tablespoon sesame oil", "1/4 cup low sodium soy sauce", "1 tablespoon honey", "2 cloves garlic, minced", "1/4 teaspoon fresh grated ginger", "1/4 teaspoon red pepper flakes", "2 tablespoons spring onions, chopped" ]

[ "chop a head of cauliflower into florets and place it in a food processor. pulse until it starts to resemble rice and set aside.", "heat a large wok or skillet over medium heat and drizzle in sesame oil. add chopped onion, peas and carrots and sauté until tender, about 2 to 3 minutes.", "in a small bowl, whisk together the soy sauce, honey, fresh ginger and red pepper flakes. set aside until ready to use.", "in the skillet that you’re cooking the vegetables in, slide the veggie mixture to one side of the pan and add in the beaten eggs, scrambling until cooked through and then incorporating them with the veggies.", "stir in cauliflower \"rice\" and pour the soy sauce over top, mixing well. cook for an additional 3 to 4 minutes, until cauliflower is soft and tender.", "stir in cauliflower rice and pour the sauce over top, mixing everything well. cook for an additional 3 to 4 minutes, until the cauliflower is soft and tender. top with green onions and serve." ]

[ "cauliflower", "onion", "peas", "carrots", "eggs", "sesame oil", "soy sauce", "honey", "garlic", "ginger", "red pepper flakes", "spring onions" ]

[ "1½ teaspoons cumin seeds", "2 large oranges", "2 ½ tablespoons extra-virgin olive oil", "1 tablespoon red wine vinegar", "pinch of crushed chillies (optional)", "2 x 400g tins green lentils, drained", "10g fresh flat-leaf parsley, chopped", "1/2 cup baby spinach", "30g walnut halves, roughly chopped", "100g soft dried apricots, sliced", "75g reduced-fat feta cheese, crumbled" ]

[ "dry-fry the cumin seeds in a small frying pan over a medium heat for 1-2 mins, shaking the pan, until fragrant and a shade darker. roughly crush with a pestle or the base of a sturdy jar.", "slice the skin and white pith from the oranges, then slice the fruit into 1cm-thick rounds, reserving about 3 tbsp juice from the chopping board in a bowl. whisk the oil and vinegar into the juice along with the crushed cumin seeds and chillies, if using. season to taste.", "mix the lentils and parsley with the baby spinach, walnut halves, orange slices and the sliced apricot. toss with the dressing, transfer to a serving dish and scatter with the salad cheese." ]

[ "cumin seeds", "oranges", "extra-virgin olive oil", "red wine vinegar", "chillies", "green lentils", "leaf parsley", "baby spinach", "walnut halves", "apricots", "feta cheese" ]

[ "800g tin chopped tomatoes", "1 tablespoon tomato puree", "2 cloves garlic, crushed", "1 heaped teaspoon dried oregano", "1 teaspoon olive oil", "1 onion, finely chopped", "1 large red pepper, finely chopped", "250g mushrooms, thinly sliced", "2 teaspoons flour", "250ml skimmed milk", "300g frozen spinach (defrosted and drained)", "100g extra-light cream cheese", "1 teaspoon dijon mustard", "1/2 teaspoon black pepper", "250g wholemeal lasagne", "2-3 fresh tomatoes, thinly sliced", "30g cheddar", "6 fresh, torn basil leaves, to garnish" ]

[ "preheat the oven to 180°c/gas 4. blend together the tomatoes, tomato puree, garlic and oregano to make a tomato sauce, then set aside.", "heat the oil in a pan and add the onion. cook for 2–3 minutes, add the red pepper and cook a further 2–3 minutes. add the mushrooms, cook for 2 minutes then gradually stir in the flour to coat the vegetables.", "gradually, stir in the milk until it starts to thicken, add the spinach and stir for 1 minute then stir in the cream cheese, mustard and black pepper.", "to an ovenproof dish add a little of the tomato sauce then top with a layer of lasagne. now add a layer of the mushroom, spinach and cheese mix and repeat until you end with a layer of tomato sauce then top with the thinly sliced tomatoes.", "sprinkle with cheddar and bake for 30–35 minutes. scatter with fresh basil to serve." ]

[ "tomatoes", "tomato puree", "garlic", "oregano", "olive oil", "onion", "red pepper", "mushrooms", "flour", "milk", "spinach", "extra cream cheese", "dijon mustard", "black pepper", "wholemeal lasagne", "tomatoes", "cheddar", "basils" ]

[ "2 cloves garlic (minced)", "2 tablespoons oil", "24 raw prawns (deveined with head removed)", "1 tablespoon chopped coriander", "1 teaspoon sesame seeds", "thai dipping sauce:", "1 clove garlic (minced)", "1 tablespoon coriander", "¼ cup lime juice", "½ teaspoon brown sugar", "1 teaspoon green curry paste", "½ teaspoon chili flakes" ]

[ "in a bowl, add the garlic, oil and prawns, mix well. allow to sit in the refrigerator for 30 minutes.", "heat up a large non-stick pan and fry the marinated prawns for 1-2 minutes.", "top with coriander and sesame seeds.", "for the dipping sauce: place all ingredients in a blender and blitz till smooth. serve as an accompaniment for the prawns." ]

[ "garlic", "oil", "prawns", "coriander", "sesame seeds", "thai dipping sauce", "garlic", "coriander", "lime juice", "brown sugar", "green curry paste", "chili flakes" ]

[ "1 extra-large cauliflower (900g), florets and stalks sliced, leaves retained", "180g shawarma paste", "1 red onion, finely sliced", "2 tablespoons red wine vinegar", "2 tablespoons tahini", "150g fat-free yoghurt", "2 lemons, 1 juice only, 1 cut into wedges", "1 garlic clove, finely grated", "4 plain laffa-style flatbreads", "4 tablespoons pomegranate seeds", "4 sprigs fresh mint, leaves picked" ]

[ "preheat the oven to 200°c. place the cauliflower slices and leaves onto a large baking tray and toss in the shawarma paste. roast for 25 mins, turning half way, until charred at the edges.", "meanwhile, place the red onion and red wine vinegar in a bowl with a pinch of salt; scrunch together with your hands to combine. put the bowl to one side.", "spoon the tahini and yoghurt into a mixing bowl, along with the lemon juice and garlic. mix until smooth, adding 2 tbsp warm water to loosen. season to taste. splash a little water over the flatbreads and wrap in tin foil. warm in the hot oven for the final 5 mins of the cauliflower cooking time.", "spread the tahini yoghurt over each warmed flatbread and top with the roasted cauliflower. add the pickled red onion, pomegranate seeds and mint leaves. finish with a lemon wedge." ]

[ "cauliflower", "shawarma paste", "red onion", "red wine vinegar", "tahini", "yoghurt", "lemons juice", "garlic", "laffa flatbreads", "pomegranate seeds", "mint" ]

[ "3 cups rolled oats", "1 ½ cups low-fat milk", "2 ripe bananas, mashed (about 3/4 cup)", "⅓ cup brown sugar", "2 large eggs, lightly beaten", "1 teaspoon baking powder", "1 teaspoon ground cinnamon", "1 teaspoon vanilla essence", "½ teaspoon salt", "½ cup toasted chopped pecans" ]

[ "preheat oven to 180°c. coat a muffin tin with cooking spray.", "combine oats, milk, bananas, brown sugar, eggs, baking powder, cinnamon, vanilla and salt in a large bowl. fold in pecans.", "divide the mixture among the muffin cups (about 1/3 cup each).", "bake until a toothpick inserted in the center comes out clean, about 25 minutes. cool in the pan for 10 minutes, then turn out onto a wire rack. serve warm or at room temperature." ]

[ "rolled oats", "milk", "bananas", "brown sugar", "eggs", "baking powder", "cinnamon", "vanilla essence", "salt", "pecans" ]

[ "½ cup regular rolled oats", "2 tablespoons whole wheat flour", "2 tablespoons brown sugar", "½ teaspoon ground cinnamon", "1 tablespoon cold butter, cut into small pieces", "3 medium green apples (cored and cut into thin wedges)", "2 tablespoons water", "1 tablespoon fresh lemon juice", "1 tablespoon brown sugar" ]

[ "preheat the oven to 180°c.", "in a medium bowl , combine oats, flour, 2 tablespoons brown sugar and cinnamon. mix with fork until combined.", "add the butter and rub in until the mixture begins to form clumps.", "in a large bowl toss the apples with the water, lemon juice and remaining 1 tablespoon brown sugar. transfer apple mixture to a pie plate.", "sprinkle the oat mixture evenly over the apples.", "bake for 40 to 45 minutes or until the topping is golden and the apples are tender.", "if desired, serve warm with yoghurt." ]

[ "rolled oats", "wheat flour", "brown sugar", "cinnamon", "butter", "green apples", "water", "lemon juice", "brown sugar" ]

[ "3 tablespoons sunflower oil", "1 onion (peeled and sliced)", "2 cloves garlic (peeled and crushed)", "1 tablespoon garam masala", "2 cups lamb neck (cubed)", "1 can diced tomatoes", "2 carrots, peeled and sliced", "2 medium baby marrows (sliced)", "salt and cayenne pepper to taste", "1 can butter beans (drained and rinsed)" ]

[ "in a large saucepan, heat the oil and fry onions for one minute.", "add the garlic and garam masala, sauté for 1 minute further.", "add in the lamb and brown well. pour over the tomatoes and simmer well.", "add in the carrots and marrows. season well and reduce to a simmer for 1 hour.", "add in the beans and simmer for 15 to 20 minutes further. remove and serve with brown rice." ]

[ "sunflower oil", "onion", "garlic", "garam masala", "lamb neck", "tomatoes", "carrots", "baby marrows", "salt cayenne pepper", "butter beans" ]

[ "80g whole wheat flour", "80g plain flour", "1½ teaspoon baking powder", "3 eggs", "1 cup buttermilk", "150g frozen peas, defrosted", "sunflower oil spray, for frying", "150ml low-fat natural yogurt", "2 tablespoon sweet chilli sauce" ]

[ "put the flours and baking powder in a large bowl and stir to combine. in a separate bowl, whisk the eggs with the buttermilk and 80ml water. pour the wet mixture into the dry, stir to combine, then stir in the peas", "heat a large nonstick frying pan over a medium heat and add a spray of oil. fry small spoonfuls of the mixture for 1-2 mins or until bubbles appear on the surface, then flip and cook for a further 1-2 mins until golden. repeat until all the mixture is used, adding a spray of oil to the pan between batches.", "put the yogurt in a bowl and swirl through the sweet chilli sauce. serve the pancakes hot or cold, with the yogurt for dipping." ]

[ "wheat flour", "flour", "baking powder", "eggs", "buttermilk", "peas", "sunflower oil spray", "yogurt", "sweet chilli sauce" ]

[ "3 medium ripe bananas, sliced and frozen", "¼ cup lemon juice", "¼ teaspoon vanilla extract or essence", "¼ cup cold water, as needed", "¾ cup frozen blueberries" ]

[ "place frozen banana slices, lemon juice and vanilla in a food processor.", "process until smooth, adding cold water to loosen the mixture, if necessary.", "transfer to a bowl; stir in frozen blueberries.", "serve immediately or store in an airtight container in the freezer for up to 1 month." ]

[ "bananas", "lemon juice", "vanilla extract", "water", "blueberries" ]

[ "1 cup raw almonds", "1 cup cashews, raw", "4 tablespoons chia seeds", "2 cups medjool dates pitted, chopped", "1 cup desiccated coconut", "1 lemon juice" ]

[ "place the almonds, cashews, and chia seeds in a food processor.", "blend until the nuts are chopped finely, resembling breadcrumbs.", "add dates and lemon juice and blend until mixture comes together.", "form mixture into balls and roll in coconut. refrigerate.", "makes 30 balls." ]

[ "almonds", "cashews", "chia seeds", "medjool dates", "coconut", "lemon juice" ]

[ "2 cups hake fillet (cooked and flaked)", "1 onion, grated (1 cup)", "1 tablespoon garlic and ginger paste", "1 lemon zest", "2 tablespoons fresh mint (finely chopped)", "2 green chilies (finely chopped)", "½ cup fresh coriander (chopped)", "2 slices brown bread", "1 large egg (beaten)", "salt and freshly ground black pepper to taste", "oil for shallow frying" ]

[ "in a mixing bowl, add the fish.", "squeeze the grated onion and discard the juice.", "add onion ,ginger-garlic paste ,lemon zest, chopped greens, and chopped chilies to fish and mix well.", "soak the bread in milk and mash with a fork until it forms a smooth paste.", "add in the egg and stir into fish.", "season with salt and pepper, and shape into balls.", "heat the oil in a frying pan and fry the balls until golden on all sides. drain on absorbent paper.", "alternative: baking: place the prepared balls on an oven tray and lightly brush with olive oil. bake at 150°c for 15 minutes or until golden brown.", "alternative: air-frying: place the prepared balls in the air-fryer and lightly brush with olive oil. air-fry at 160°c for 10-15 minutes or until golden brown.", "serve immediately.", "nb : bread should be just moistened, enough to mix. avoid making it too runny. add egg bit by bit to bind the mixture" ]

[ "hake fillet", "onion", "garlic ginger paste", "lemon zest", "mint", "green chilies", "coriander", "brown bread", "egg", "salt black pepper", "oil" ]

[ "300 g broccoli florets", "1 tablespoon olive oil", "1 medium onion, peeled and chopped", "100 ml water", "100 ml reduced fat cream", "1 sprig fresh thyme", "5 g fresh parsley", "1/2 cup cooked pearl barley", "2 tablespoon plain low fat yoghurt for garnish" ]

[ "put the olive oil, thyme and onions into a medium pot on a medium heat.", "sweat the onions until soft and translucent. add the broccoli, cream and water and put a lid on the pot.", "cook for 5 minutes until the broccoli is soft.", "add the parsley and remove from the heat.", "blend in small batches until smooth.", "remove the soup from the blender, pour back into the pot and season with salt and pepper.", "add the cooked barley and heat the soup. serve with a dollop of yoghurt to garnish and fresh chopped herbs." ]

[ "broccoli florets", "olive oil", "onion", "water", "fat cream", "thyme", "parsley", "pearl barley", "yoghurt" ]

[ "2 cups chickpeas cooked with a little salt", "2 teaspoon red chili powder", "1 tablespoon plain yoghurt", "1 teaspoon fenugreek seeds", "2 teaspoon garam masala", "½ teaspoon turmeric powder", "1½ cup basmati rice", "2 tablespoon oil", "2 teaspoon ghee", "2 pinches saffron", "1 tablespoon warm milk", "1 bay leaf", "2 onions", "1 tablespoon ginger garlic paste", "2 tomatoes", "2½ cups water", "salt as needed", "mint leaves a handful", "coriander leaves a handful" ]

[ "pressure cook pre-soaked chickpeas with salt for 6-7 whistles. drain water completely. add the cooked chickpeas in a bowl. add 1 teaspoon red chili powder,1 tablespoon curd, 1 teaspoon chickpeas masala powder, and 1 teaspoon fenugreek seeds. mix well. keep aside for 10 mins.", "wash and soak basmati rice in water. soak 2 pinches of saffron in 1 tablespoon warm milk.", "in a pan add 2 tablespoon oil and 2 teaspoon ghee. add 1 bay leaf and 2 slit green chilis. add 2 thinly sliced onion and sauté till translucent.", "add 1 tablespoon ginger garlic paste and sauté for a minute. season and mix well. add in 2 chopped tomatoes and cook for 2 minutes, pour in the marinated chickpea mix.", "mix well and cook for 2 minutes. add the soaked rice with water and add the saffron milk. mix well. add chopped mint leaves and coriander leaves. cook till rice is soft. serve." ]

[ "chickpeas", "red chili powder", "yoghurt", "fenugreek seeds", "garam masala", "turmeric powder", "basmati rice", "oil", "ghee", "saffron", "milk", "bay leaf", "onions", "ginger garlic paste", "tomatoes", "water", "salt", "mint", "coriander leave" ]

[ "2 medium heads cauliflower", "2 tablespoons extra-virgin olive oil, divided", "¼ teaspoon salt", "¼ cup chopped shallot", "3 cups baby spinach", "2 teaspoons chopped fresh dill", "2 teaspoons chopped fresh parsley", "1 clove garlic, grated", "¼ teaspoon ground pepper", "½ cup ricotta cheese", "6 tablespoons crumbled feta cheese", "½ cup shredded smoked cheddar cheese" ]

[ "preheat oven to 220c. line a large rimmed baking sheet with foil.", "remove any outer leaves from cauliflower, but keep stems intact. place on a cutting board, stem-side down. using a large chef's knife, cut from the center of each head to make 4 cauliflower \"steaks.\". place the steaks on the prepared baking sheet. brush both sides with 1 tablespoon oil and sprinkle with salt.", "roast, turning halfway through, until the cauliflower steaks are tender, 30 to 35 minutes.", "heat the remaining 1 tablespoon oil in a large nonstick pan over medium-high heat. add shallot and cook, stirring often, until softened, about 1 minute. add spinach in batches and cook, stirring, until wilted, 3 to 5 minutes. stir in dill, parsley, garlic and pepper. cook, stirring, for 1 minute. transfer the spinach mixture to a large mixing bowl. stir in ricotta and feta.", "top each cauliflower steak with 1/2 cup of the spinach mixture and 2 tablespoons of cheddar. grill the cauliflower until the cheese melts and starts to lightly brown, about 2 minutes. serve immediately." ]

[ "cauliflower", "extra-virgin olive oil", "salt", "shallot", "baby spinach", "dill", "parsley", "garlic", "pepper", "ricotta cheese", "feta cheese", "cheddar cheese" ]

[ "2 ripe banana’s", "300g whole wheat flour", "1½ teaspoons baking powder", "1 teaspoon bicarbonate of soda", "½ cup brown sugar", "300ml buttermilk", "1 egg", "75g olive oil", "1 cup blueberries" ]

[ "preheat the oven 180°c and line a muffin tray with paper cups.", "peel the banana’s and mash with a fork.", "mix together the flour, baking powder, bicarbonate of soda, sugar.", "make a well in the centre and add the buttermilk, egg, olive oil and mashed banana’s. stir in the blueberries.", "fill the cups ¾ way with the mixture. bake for 10-20 minutes.", "remove and cool before serving." ]

[ "banana’s", "wheat flour", "baking powder", "bicarbonate soda", "brown sugar", "buttermilk", "egg", "olive oil", "blueberries" ]

[ "2 cups chickpeas, soaked overnight in water", "3 tablespoons ghee", "1 onion , thinly sliced or chopped", "2 green chillies , finely chopped", "2 teaspoons ginger , finely chopped", "4 cloves garlic , finely chopped", "1 tomato , finely chopped", "1/2 teaspoon turmeric powder", "1 teaspoon salt", "salt , to taste", "amritsari chole masala powder", "1 cinnamon stick", "4 cloves", "1 brown cardamom", "2 tablespoons coriander seeds", "2 teaspoons cumin seeds", "2 tablespoons dried pomegranate seeds", "2 tablespoons whole black pepper corns", "2 teaspoons kashmiri red chilli powder", "1 teaspoon dry mango powder", "1 tablespoon coriander leaves , chopped for garnish" ]

[ "add the soaked chickpeas into the pressure cooker, add a teaspoon of salt. ensure the water level is at least 3cm above the chickpeas.", "pressure cook the chickpeas for about 10 minutes on high heat. remove and drain. set aside.", "prepare the masala powder: roast all ingredients on medium high heat for about 5 minutes until the spices start getting a roasted colour.", "once done, turn off the heat and allow it to cool a bit. once cooled, add the roasted chole masala spices into a small jar of the mixer grinder, add the kashmiri red chilli powder and dry mango powder and blend to make smooth powder.", "add 2 tablespoons of ghee to a preheated pan over medium heat; add the onion, ginger, garlic and sauté until the onion softens. once the onion softens, add the dry amritsari chole masala, ginger, garlic , chopped tomatoes, turmeric powder and saute the tomatoes until it becomes mushy and soft.", "add the cooked the chickpeas and stir well to combine. cover the pan and simmer for 30 minutes. after 15 minutes of simmering, keep the pan uncovered and cook it open until the amritsari chole masala has a thick gravy consistency.", "once done, add the remaining 1 tablespoon of ghee and give it a brisk boil for a minute and turn off the heat. finally garnish with coriander leaves." ]

[ "chickpeas", "ghee", "onion", "green chillies", "ginger", "garlic", "tomato", "turmeric powder", "salt", "salt", "amritsari chole masala powder", "cinnamon", "cloves", "brown cardamom", "coriander seeds", "cumin seeds", "pomegranate seeds", "black pepper corns", "kashmiri red chilli powder", "mango powder", "coriander leaves" ]

[ "1 lemongrass stalk", "30g root ginger, sliced", "1 l vegetable stock", "1 chicken breast", "2 teaspoon olive oil", "1 small onion, finely chopped", "½ celery stick, chopped", "1 carrot , peeled and chopped", "1 teaspoon turmeric", "30g dried green lentils, rinsed", "30g curly kale, woody stems removed" ]

[ "roughly bash the lemongrass with the flat of a knife and put in a medium saucepan along with the ginger and stock. bring to a simmer and cook for 2 mins until fragrant.", "add the chicken breast and reduce the heat until barely simmering. poach for 15-18 mins until the chicken is cooked through. take the chicken out of the stock and set aside to cool slightly. remove and discard the lemongrass and ginger.", "while the chicken is poaching, heat the oil in a saucepan over a medium heat. add the onion, celery and carrot; cook for 10 mins until softened. stir in the turmeric and lentils and cook for 1 min, stirring, to combine. pour in the poaching stock, bring to a simmer and cook for 18-20 mins or until the lentils are tender.", "shred the chicken with 2 forks and add to the soup along with the kale for the last 5 mins of cooking time. divide between 2 bowls to serve." ]

[ "lemongrass", "root ginger", "vegetable stock", "chicken breast", "olive oil", "onion", "celery", "carrot", "turmeric", "green lentils", "curly kale" ]

[ "1 can diced tomatoes with basil, garlic and oregano, undrained", "1 cup frozen fire-roasted red bell peppers and onions", "1 cup sliced fresh cremini mushrooms", "½ cup sun-dried tomato halves", "2 cups reduced-sodium vegetable stock", "2 tablespoons sun-dried tomato pesto", "1 tablespoon corn flour", "2 teaspoons garlic powder", "1 teaspoon dried oregano", "1 teaspoon dried basil", "1/4 teaspoon salt", "1/4 teaspoon ground pepper", "1/4 teaspoon crushed red pepper", "500g whole wheat spaghetti", "2 cups baby spinach", "1/2 cup shredded mozzarella cheese", "1/4 cup grated parmesan cheese", "torn fresh basil leaves, for garnish (optional)" ]

[ "combine diced tomatoes, frozen peppers and onions, mushrooms, sun-dried tomatoes, stock, pesto, cornstarch, garlic powder, oregano, basil, salt, pepper and crushed red pepper in a 6-quart slow cooker; stir to mix well.", "cover and cook on high for 2 hours and 20 minutes, or until the vegetables are tender. stir in linguine and spinach; cook on high for 10 more minutes.", "turn off slow cooker. sprinkle the mixture with mozzarella and parmesan. cover and let stand until the cheese is melted, about 5 minutes. garnish with basil, if desired." ]

[ "tomatoes basil garlic oregano", "red bell peppers onions", "cremini mushrooms", "tomato halves", "vegetable stock", "tomato pesto", "corn flour", "garlic powder", "oregano", "basil", "salt", "pepper", "red pepper", "wheat spaghetti", "baby spinach", "mozzarella cheese", "parmesan cheese", "basil" ]

[ "· 1 cup split black lentil (urad) washed thoroughly and soaked for 4 hours", "2 tablespoon olive oil", "2 small red onions chopped", "3 small carrots chopped", "3 cloves of garlic chopped", "4 cups vegetable stock", "2 tablespoons nutritional yeast", "1/4 teaspoon asafoetida", "1/4 cup basil roughly chopped", "salt to taste", "1/4 cup smoked gouda optional", "2 cups white button & brown mushrooms cleaned and chopped", "3 cloves of garlic chopped", "sprinkle of salt and black pepper", "1 tablespoon vegetable oil to fry mushrooms", "1 1/2 teaspoon balsamic vinegar" ]

[ "heat olive oil in a pan. add in chopped onions and carrots, stir. cook over medium heat until onions have softened and are starting to brown. add in garlic and cook for a minute before adding in urad dal. stir everything to combine and let cook for a few minutes so the lentils brown a little. add in 4 cups of veggie stock - it should be enough to cover the lentils. add in nutritional yeast and asafoetida. bring mixture to a strong simmer and cover.", ". set your timer for 40 minutes and stir the lentils every couple of minutes to release starch and make sure the mixture doesn't stick to the bottom of the pan. if the water level runs too low, add a little bit in. i added in 1 1/2 more cups over 40 minutes.", "while the risotto are cooking, take a frying pan out and start roasting the mushrooms. heat vegetable oil in pan until very hot then add in mushrooms. stir once to coat and don't overcrowd the pan. let mushrooms roast for 4-5 minutes over medium-low heat. check to see if bottom is golden brown - if it is then turn over and do the other side. add in half of the garlic, stir for a minute.", "remove from pan and repeat with remaining mushrooms. once all are complete, mix in balsamic vinegar and salt and pepper. mix to combine and set aside." ]

[ "black lentil", "olive oil", "red onions", "carrots", "garlic", "vegetable stock", "nutritional yeast", "asafoetida", "basil", "salt", "gouda", "white button brown mushroom", "garlic", "salt black pepper", "vegetable oil mushroom", "balsamic vinegar" ]

[ "1 cup zucchini (grated)", "1 egg (beaten)", "¼ cup mozzarella cheese", "¾ cup tomato sauce", "½ teaspoon garlic (minced)", "¼ cup dried oregano", "½ cup sliced mushroom", "¼ cup green bell pepper (diced)", "½ cup tomato (tomato)", "2 tablespoons parmesan cheese (grated)", "1 tin cooking spray" ]

[ "preheat the oven to 200°c and coat 8cm x 8cm baking dish with cooking spray. set aside.", "squeeze out the excess moisture from the grated zucchini.", "in a bowl, mix the zucchini, egg and half the mozzarella together. press into the baking tray and bake for 8 minutes.", "whilst the base is baking, mix together the tomato sauce, garlic and oregano.", "in a pan, add cooking spray and heat on medium heat. lightly sauté the mushroom, green bell pepper and tomato. set it aside.", "after the zucchini is baked, spread it with the pizza sauce and add the cooked vegetables over.", "sprinkle with the remaining mozzarella and parmesan and bake for 15 minutes or until the cheese is brown and bubbly.", "let cool slightly, cut and serve." ]

[ "zucchini", "egg", "mozzarella cheese", "tomato sauce", "garlic", "oregano", "mushroom", "green bell pepper", "tomato", "parmesan cheese", "cooking spray" ]

[ "1 tablespoon olive oil", "1 tablespoon honey", "1 tablespoon dijon mustard", "4 x skin-on salmon fillets", "1/3 cup slivered almonds, roughly chopped", "3 tablespoons almond flour or meal", "2 teaspoons dried parsley", "1/2 teaspoons salt", "freshly ground black pepper, to taste" ]

[ "preheat oven to 200°c. line a baking sheet with parchment paper and set aside. pat salmon dry with a paper towel.", "in a shallow bowl, combine the olive oil, honey, and dijon.", "in a second shallow bowl, combine the almonds, almond flour, parsley, salt, and pepper.", "dip the skinless, flesh of the salmon first into the dijon mixture and next into the almond mixture, gently pressing to adhere the almonds to the fish. place on the prepared baking sheet and repeat with the remaining salmon filets.", "bake for about 10 minutes or until cooked through. serve immediately." ]

[ "olive oil", "honey", "dijon mustard", "salmon fillets", "almonds", "almond flour", "parsley", "salt", "black pepper" ]

[ "2 red onions", "4 garlic cloves", "30g fresh basil", "1 tablespoon olive oil", "3 mixed-colour peppers", "2 courgettes", "1 cup ripe cherry tomatoes", "300g dried conchiglie pasta", "4 tablespoons cottage cheese" ]

[ "peel the onions and cut into small wedges, and peel and finely slice the garlic. pick the basil leaves and put aside, then finely slice the stalks.", "place a deep, heavy-based pan on a medium-low heat with 2 tbsp olive oil. add the onions, garlic and basil stalks and cook for 5 mins while you deseed and slice the peppers and roughly chop the courgettes. add to the pan and cook for a further 10 mins, or until lightly golden, stirring regularly. add the cherry tomatoes with a pinch of sea salt and black pepper and cook for 2 mins, or until they begin to burst open.", "tip in the pasta and 800ml of boiling water from the kettle. bring to the boil, cover and cook for 10 mins, loosening with splashes of water if needed. meanwhile, use a pestle and mortar to bash most of the basil leaves with a pinch of sea salt, reserving any baby leaves, then muddle in 2 tbsp extra virgin olive oil.", "once the cooking time is up, remove the lid and cook for a further 5 mins, or until thickened and reduced. stir through the cheese and drizzle with the basil oil. garnish with the reserved basil. great served with a fresh green salad." ]

[ "red onions", "garlic", "basil", "olive oil", "mixed-colour peppers", "courgettes", "cherry tomatoes", "conchiglie pasta", "cottage cheese" ]

[ "2 cups dry mung beans", "6 cups vegetable broth", "1 tablespoon oil", "1 onion, minced", "2 cloves garlic, minced", "1 tablespoon freshly grated ginger", "1 cup reduced-fat coconut milk", "1 bunch chopped moringa leaves", "salt to taste" ]

[ "boil: bring the broth to a boil in a large pot. add the rinsed mung beans and cook, uncovered, for about 40 minutes. i checked on mine every 10 minutes and added more water as. the consistency should be like a very thick soup.", "heat the oil in a large skillet over medium heat. sauté the onion, garlic, and ginger in the oil in a large nonstick skillet until soft and fragrant, about 3 minutes. add to the mung bean pot and allow the mixture to simmer together for a few minutes.", "stir in the coconut milk and moringa leaves. remove the mung bean pot from the heat. it just needs to be hot enough to very slightly wilt the leaves. serve over rice or plain, like a soup." ]

[ "mung beans", "vegetable broth", "oil", "onion", "garlic", "ginger", "coconut milk", "moringa leaves", "salt" ]

[ "1 small tin tomato pilchards(1 x 155 g tin)", "2 eggs", "150 g flour", "2 teaspoons baking powder", "½ onion, chopped", "45 g samp, drained", "2 teaspoons lemon juice", "250 ml breadcrumbs", "dried herbs", "pepper", "non-stick cooking spray" ]

[ "place all the ingredients, except 1 egg, 50 g flour and breadcrumbs in a mixing bowl.", "mix until well combined.", "spray a non-stick pan with the cooking spray, and ‘fry’ a spoonful of the pilchard mixture at a time over a medium heat until golden brown.", "dip the golden brown fish cakes in the flour, egg and then the breadcrumbs.", "place the battered fish cakes on a prepared oven pan and bake at 180 ºc for 10-15 minutes until crispy." ]

[ "tomato pilchards", "eggs", "flour", "baking powder", "onion", "samp", "lemon juice", "breadcrumbs", "herbs", "pepper", "cooking spray" ]

[ "1 ¼ cups low-fat plain yoghurt", "1 ½ cups chopped fresh berries (strawberries, blueberries, raspberries and/or blackberries)", "4 teaspoons maple syrup, divided", "1 teaspoon vanilla essence", "6 tablespoons granola, large chunks crumbled" ]

[ "stir yogurt, berries, 2 teaspoons maple syrup and vanilla together in a medium bowl.", "divide among six popsicle molds. stir granola and the remaining 2 teaspoons maple syrup together in a small bowl.", "top each popsicle with 1 tablespoon of the granola mixture. insert popsicle sticks and freeze overnight." ]

[ "yoghurt", "berries", "maple syrup", "vanilla essence", "granola" ]

[ "for the mac and cheese:", "2 medium sweet potatoes, skins removed (about 2 cups mashed)", "3 cups whole wheat elbow macaroni", "1 tablespoon olive oil", "1 large clove garlic, minced 1 bunch of kale, stems removed, roughly chopped (about 5 cups packed)", "salt and pepper, to taste", "3 tablespoons unsalted butter", "3 tablespoons whole-wheat flour", "1/4 teaspoon cayenne pepper", "1 1/2 teaspoons dry mustard", "3 1/2 cups milk", "2 cups shredded cheddar cheese", "for the sage breadcrumbs:", "1 1/2 cups breadcrumbs", "2 tablespoons chopped fresh sage", "2 1/2 tablespoons melted unsalted butter" ]

[ "for the mac and cheese: 1. preheat oven to 200°c. prick sweet potatoes with a fork in several places and place in oven to bake for 45-60 minutes, or until tender. remove from the oven and let cool to room temperature.", "preheat broiler and adjust oven rack toward the top of the oven.", "cook elbow macaroni according to package instructions. drain pasta and set aside.", "while the pasta is cooking, add olive oil to a large saucepan over medium-high heat. add garlic and cook until garlic is fragrant, about one minute. add kale and toss to coat. add 1/3 cup water and cover for about 5 minutes. remove cover, reduce heat to low, stir kale and sauté until water has evaporated and kale is slightly wilted, about 10-15 minutes. season with salt and pepper, to taste.", "in a large pot, heat butter over medium-high heat until melted. add flour, cayenne pepper, and dry mustard, and whisk until it thickens, forming a roux, about 1 minute. gradually whisk in the milk and continue whisking until milk reaches a boil. once boiling, reduce heat to medium and continue to whisk the milk until it begins to thicken (to the consistency of heavy cream), about 5 minutes.", "remove from heat and whisk in the sweet potato. using an immersion blender, blend the sweet potato until smooth. whisk in cheese. stir in kale and elbow macaroni. season with salt, to taste.", "transfer pasta to a baking dish and top with sage breadcrumbs. place baking dish under the broiler until breadcrumbs are golden brown, about 3-5 minutes.", "for sage breadcrumbs: in a medium bowl, mix breadcrumbs and sage. add melted butter and toss to combine." ]

[ "mac cheese", "sweet potatoes", "wheat elbow macaroni", "olive oil", "garlic", "salt pepper", "ted butter", "wheat flour", "cayenne pepper", "mustard", "milk", "cheddar cheese", "breadcrumbs", "breadcrumbs", "sage", "ted butter" ]