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Ashikan

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diabetic-friendly-recipes

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[ "1/2 cup breadcrumbs", "4 cups mashed sweet potatoes", "1/2 teaspoon unsalted butter", "1 teaspoon chopped fresh thyme", "1/4 teaspoon salt and ground black pepper, mixed", "pinch of ground nutmeg", "1 1/3 cup low fat milk", "1 1/2 tablespoon cornstarch", "1/2 cup grated gruyere cheese", "3 egg whites" ]

[ "heat the oven to 180°c. lightly coat 6 ramekins with cooking spray and sprinkle with panko breadcrumbs. place the ramekins on a baking sheet.", "place a pan over medium heat. add the sweet potatoes, butter, thyme, salt and pepper, and nutmeg.", "in a small bowl, combine milk and cornstarch to form a slurry. add the slurry to the pan and bring to a light boil while whisking frequently. reduce heat and stir in the cheese. once the cheese is melted, remove from heat and let the mixture cool.", "in a medium bowl, whip the egg whites until firm peaks form. carefully fold the sweet potato mixture into the egg whites.", "place equal amounts of the mixture into the ramekins and bake for approximately 20 minutes or until the centre is firm and slightly golden brown." ]

[ "breadcrumbs", "sweet potatoes", "ted butter", "thyme", "salt black pepper mix", "nutmeg", "milk", "cornstarch", "gruyere cheese", "egg whites" ]

[ "1/2 a large head cauliflower, cut into florets", "cooking spray", "1/4 cup flour or almond meal", "1/4 tsp onion powder", "3 tablespoons milk", "1/2 cup breadcrumbs, finely crushed", "1/2 cup barbecue sauce", "1-4 tsp oil or butter", "optional sesame seeds and spring onion to garnish" ]

[ "preheat the oven to 220°c. line a large baking pan with parchment paper. either spray florets with oil spray or toss with a little oil. in a large bowl or ziploc, toss florets with onion powder and flour. add the milk, then the breadcrumbs, and toss to coat evenly.", "arrange on the pan in a single layer without crowding.", "bake 25 minutes. combine the barbecue sauce and oil or butter. dip cauliflower in the sauce. bake for 15 additional minutes. grill for 5 minutes to char slightly. serve hot." ]

[ "head cauliflower", "cooking spray", "flour", "onion powder", "milk", "breadcrumbs", "barbecue sauce", "oil", "sesame seed spring onion" ]

[ "¼ brown sugar", "¼ cup water", "1 ½ cups low fat plain greek yoghurt", "1 cup buttermilk", "6 tablespoons lemon juice" ]

[ "warm sugar and water in a small saucepan over medium heat until the sugar dissolves. transfer to a medium bowl and let cool, stirring, for 5 minutes.", "add yogurt, buttermilk and lemon juice; whisk until smooth.", "cover and refrigerate until very cold, at least 3 hours or overnight." ]

[ "brown sugar", "water", "greek yoghurt", "buttermilk", "lemon juice" ]

[ "2 teaspoons extra-virgin olive oil", "1 cup spiralized zucchini", "1 cup baby spinach", "½ cup shredded skinless roasted chicken breast", "½ teaspoon salt", "½ teaspoon ground black pepper", "½ cup cooked whole wheat spaghetti", "2 tablespoons grated parmesan cheese", "1 teaspoon grated lemon zest", "1 tablespoon fresh lemon juice", "1 tablespoon panko breadcrumbs, toasted" ]

[ "heat oil in a large nonstick skillet over medium heat. add zucchini; cook for 1 minute.", "add spinach and chicken; cook for 1 more minute.", "season with salt and pepper; remove from heat.", "add cooked spaghetti, parmesan, lemon zest, and lemon juice; toss to combine.", "sprinkle with toasted panko and serve." ]

[ "extra-virgin olive oil", "zucchini", "baby spinach", "chicken breast", "salt", "black pepper", "wheat spaghetti", "parmesan cheese", "lemon zest", "lemon juice", "panko breadcrumbs" ]

[ "75g potatoes, peeled and chopped small", "50g gram (chickpea) flour", "125g ground rice", "50g cornflour", "1/2 teaspoon bicarbonate of soda", "1/2 teaspoon cream of tartar", "25g sunflower spread", "125ml semi-skimmed milk", "oil for greasing", "for the topping:", "4 medium tomatoes, sliced", "half red pepper, sliced", "half yellow pepper, sliced", "1 small red onion, sliced", "1 small tin (290g) button mushrooms, drained and halved", "40g feta cheese, crumbled", "handful fresh basil leaves, torn" ]

[ "add the potatoes to a pan of boiling water and cook 15 mins until soft, then mash. preheat the oven to 220ºc. in a large bowl, mix together the gram flour, ground rice, cornflour, bicarbonate of soda and cream of tartar.", "rub in the potato and spread , until the mixture resembles breadcrumbs.", "add enough milk to make a soft dough and form into a ball, then roll out to a 30cm round and place on a lightly oiled baking sheet.", "top with slices of tomato, peppers and onion, and mushroom halves.", "crumble over the feta and bake for 15–20 minutes until the vegetables are tender and the pizza base is golden and crisp.", "scatter the basil over and serve." ]

[ "potatoes", "chickpea flour", "rice", "cornflour", "bicarbonate soda", "cream tartar", "sunflower spread", "milk", "oil", "tomatoes", "red pepper", "yellow pepper", "red onion", "button mushrooms", "feta cheese", "basil" ]

[ "3 cups pineapple (fresh or frozen, divided)", "300g silken tofu", "1 cup unsweetened coconut milk", "2 tablespoon maple syrup", "1 teaspoon vanilla essence", "½ cup chia seeds", "1 tablespoon lime juice", "¾ cup soy yoghurt", "2 tablespoon coconut flakes" ]

[ "add 2 cups of the pineapple, silken tofu, coconut milk, maple syrup, and vanilla extract if using, to a blender. blend until smooth.", "divide the chia seeds into 4 jars (2 tablespoon per jar). pour the blended mixture into the jars, stirring well to ensure the chia seeds are thoroughly combined with the liquid.", "place the jars in the refrigerator to set for at least 4 hours.", "into a small blender, add the remaining 1 cup of pineapple with the lime juice, and blend to get a purée consistency. before serving, stir the chia mixture well, then top each jar with soy yoghurt, pineapple puree and a sprinkle of coconut flakes." ]

[ "pineapple", "tofu", "coconut milk", "maple syrup", "vanilla essence", "chia seeds", "lime juice", "soy yoghurt", "coconut flakes" ]

[ "f r i t t e r s :", "1/2 cup ground oats or oat bran", "1/2 cup chickpea flour", "1 teaspoon baking powder", "1/2 cup low fat milk", "2 free-range eggs", "3 medium zucchini, grated", "1 tablespoon chopped fresh parsley", "a pinch of salt & pepper to season", "10 ml canola oil (2 teaspoons)", "c h i c k e n :", "4 free-range chicken breasts", "1/2 teaspoon smoked paprika", "zest & juice of 1 lemon", "1 teaspoon chopped fresh thyme", "salt and pepper to season", "2 teaspoons canola oil", "s a l s a :", "2 large tomatoes", "2 tablespoons spring onion", "1 tablespoon chopped fresh mint", "100 g feta, cut into cubes", "1 tablespoon lemon juice", "salt & pepper" ]

[ "f r i t t e r s : in a bowl, mix together the ground oats and chickpea flour, with the baking powder and seasoning. make a well in the centre, and add the two eggs and milk. mix the wet and dry ingredients into a batter, and then add the grated zucchini and mix well. place spoonfuls of the mixture on a baking tray and bake for 10-15 minutes at 180°c. after cooked , set them aside on a platter or plate.", "c h i c k e n : cut the chicken breast into strips and season with the paprika, lemon, thyme, salt & pepper. put a frying pan on a high heat and add the canola oil. when the pan is hot, add the chicken breasts and cook for around 2 minutes on each side, until browned, and cooked through. remove the chicken strips from the pan heat and set aside.", "s a l s a : roughly chop the tomatoes into dice, and slice the spring onion. mix together the chopped tomatoes, mint, spring onion and feta and drizzle with lemon juice and olive oil. season to taste and mix well.", "t o a s s e m b l e : place the fritters onto individual plates or a platter to serve. top the fritters with the grilled chicken. pile the salsa over the top of the chicken and garnish with fresh coriander leaves." ]

[ "oats", "chickpea flour", "baking powder", "milk", "eggs", "zucchini", "parsley", "salt pepper", "canola oil", "chicken breasts", "paprika", "zest juice lemon", "thyme", "salt pepper", "canola oil", "tomatoes", "spring onion", "mint", "feta", "lemon juice", "salt pepper" ]

[ "½ cup brown rice, uncooked", "1 tablespoon coconut oil", "2 portobello mushrooms, sliced", "1 red bell pepper, chopped", "1 medium onion, chopped", "2 garlic cloves", "2 tablespoons smoked paprika", "1 tablespoon garlic powder", "1 tablespoon onion powder", "1 teaspoon cayenne pepper, optional", "1 can black beans, drained and rinsed", "1 avocado, sliced" ]

[ "cook brown rice as per packet instructions.", "melt coconut oil in a large frying pan. when oil is melted, add sliced mushrooms, bell peppers, onion and garlic fajita vegetables). season with paprika, garlic powder, onion powder and cayenne pepper.", "add in the black beans and sauté well. set aside.", "to serve: fill a small serving bowl with a serving of rice, fajita vegetables and avocado." ]

[ "brown rice", "coconut oil", "portobello mushrooms", "red bell pepper", "onion", "garlic", "paprika", "garlic powder", "onion powder", "cayenne pepper", "black beans", "avocado" ]

[ "¼ cup quinoa", "½ cup water", "1 can black beans, rinsed and drained", "½ cup breadcrumbs", "¼ cup minced yellow bell pepper", "1 large egg", "2 tablespoons minced onion", "1 large clove garlic, minced", "1 ½ teaspoons ground cumin", "½ teaspoon salt", "1 teaspoon hot pepper sauce", "3 tablespoons olive oil" ]

[ ". bring quinoa and water to a boil in a saucepan. reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, about 15 to 20 minutes.", "roughly mash black beans with a fork, leaving some whole black beans to form a paste-like mixture. mix quinoa, breadcrumbs, bell pepper, egg, onion, garlic, cumin, salt, and hot pepper sauce into black beans using your hands. form black bean mixture into 5 patties.", "heat olive oil in a large skillet.", "cook patties in hot oil until heated through, 2 to 3 minutes per side." ]

[ "quinoa", "water", "black beans", "breadcrumbs", "yellow bell pepper", "egg", "onion", "garlic", "cumin", "salt", "pepper sauce", "olive oil" ]

[ "1 cup butternut (cooked and pureed)", "½ cup peanut butter", "1 egg", "1 cup rolled oats", "1 cup bran cereal", "½ packet chopped almonds", "1 grated apple (squeeze out excess liquid)" ]

[ "preheat oven to 180°c.", "mix all the ingredients together.", "spread the mixture onto a greased baking tray.", "cook for 20 to 25 mins, until lightly golden." ]

[ "butternut", "peanut butter", "egg", "rolled oats", "bran cereal", "almonds", "apple" ]

[ "1 teaspoon sweet paprika", "1 tablespoon harissa paste", "2 tablespoon olive oil (divided)", "½ large cauliflower head (diced in florets)", "2 beetroot (peeled, and diced)", "1.5 cups butter beans (cooked)", "1 cup dry wholewheat couscous", "1 cucumber (diced)", "1 shallot (diced)", "½ cup fresh dill (chopped)", "¼ cup hazelnuts (roughly chopped)", "salt to taste", "golden dressing:", "2 tablespoons fresh lemon juice", "3 tablespoons tahini", "2 tablespoons maple syrup", "4 tablespoons water", "1 teaspoon turmeric" ]

[ "preheat the oven to 200°c. combine the paprika, harissa and 1½ tablespoon olive oil.", "line a large baking tray with baking paper. add the cauliflower florets and diced beetroots, and coat with the olive oil, paprika and harissa mix. bake in the middle of the oven for 30 minutes.", "line a medium baking tray with baking paper. transfer the butter beans, and remaining ½ tablespoon of olive oil. combine to coat the beans. bake on the top rack of the oven for 20 minutes.", "cook the couscous according to the packet instructions.", "to make the golden dressing, in a small blender, add the lemon juice, tahini, maple syrup, turmeric, and water. blend until smooth. you can also whisk them in a small bowl with a fork, if you do not have a small blender available. · in a large serving bowl, combine the couscous, roasted cauliflower, beetroot, butter beans, cucumber, shallots, dill, hazelnuts, and golden dressing. adjust salt to taste." ]

[ "sweet paprika", "harissa paste", "olive oil", "cauliflower head", "beetroot", "butter beans", "wheat couscous", "cucumber", "shallot", "dill", "hazelnuts", "salt", "golden dressing", "lemon juice", "tahini", "maple syrup", "water", "turmeric" ]

[ "8 boneless skinless chicken breast halves", "2 eggs", "2 tablespoons white wine", "5 tablespoons lemon juice, divided", "3 garlic cloves, minced", "1/8 teaspoon hot pepper sauce", "½ cup cake flour", "½ cup grated parmesan cheese", "¼ cup minced fresh parsley", "½ teaspoon salt", "3 teaspoons olive oil, divided", "2 tablespoons butter", "1/4 cup chicken stock" ]

[ "flatten chicken to 1 cm thickness.", "in a shallow dish, combine the egg , white wine ,2 tablespoons lemon juice, garlic and hot pepper sauce.", "in a separate bowl, combine the flour, parmesan cheese, parsley and salt.", "coat chicken with flour mixture, dip in egg mixture, then coat again with flour mixture.", "in a non-stick skillet, heat up ½ the oil and cook the chicken breasts for 3-5 minutes per side.", "in the same pan, melt butter. add the chicken stock and remaining lemon juice.", "bring to a boil and allow the liquid to reduce. drizzle over chicken." ]

[ "chicken breast halves", "eggs", "white wine", "lemon juice", "garlic", "pepper sauce", "cake flour", "parmesan cheese", "parsley", "salt", "olive oil", "butter", "chicken stock" ]

[ "100g flaked almonds", "2 cups ripe cherry tomatoes, chopped", "2 tablespoons sun-dried tomatoes", "¼ cup cannellini beans", "2 teaspoons smoked paprika", "1 tablespoon balsamic vinegar", "1 teaspoon crushed garlic", "2 teaspoons chopped fresh basil", "salt and freshly ground black pepper, to taste", "¼ cup olive oil" ]

[ "lightly toast the almonds in a pan over medium heat until golden. set aside to cool.", "add the cooled almonds, tomatoes, sun-dried tomatoes, beans, paprika, vinegar and garlic to a food processor and blend until the almonds are fine.", "add the basil and season. while the motor is running, slowly drizzle in the oil to make a smooth dip." ]

[ "almonds", "cherry tomatoes", "tomatoes", "cannellini beans", "paprika", "balsamic vinegar", "garlic", "basil", "salt black pepper", "olive oil" ]

[ "¾ cup plain smooth low-fat cottage cheese", "1 ¼ cup plain low-fat yoghurt", "1 tablespoon brown sugar", "1 tablespoon corn flour", "1 teaspoon vanilla essence", "2 eggs", "1 x 119 g tin granadilla pulp", "12-18 medium strawberries or orange segments" ]

[ "preheat the oven to 160 ˚c. whisk all the ingredients, except the strawberries or oranges, together until well combined.", "divide the mixture between 6 individual ovenproof dishes or ramekins.", "place dishes on a baking tray and bake for 25-30 minutes or until just set. to test, gently shake the tray to see how firm it is. it will continue to set as it cools down.", "turn off the oven and allow to cool down in the oven. refrigerate and allow to cool completely.", "serve cold with 2-3 strawberries or orange segments per person." ]

[ "cottage cheese", "yoghurt", "brown sugar", "corn flour", "vanilla essence", "eggs", "tin granadilla pulp", "strawberries" ]

[ "1 stick lemon grass", "1 lime leaf", "6 cups chicken stock", "3 tablespoons oil", "1 onion (finely chopped)", "2 cloves garlic (minced)", "1 tablespoon chili flakes", "2 cups brown risotto rice", "3 cups mixed seafood (prawns, scallops, hake deboned and cubed)", "¼ cup lime juice", "1 lime zested", "lime slices to garnish" ]

[ "trim lemon grass and split in half, crush the lime leaf.", "in a large pot, add the lemon grass, lime leaf and stock. bring to a boil for 10 minutes.", "in a large saucepan, heat the oil and sauté the onions. add the garlic and chilli flakes and cook for 1 minute.", "add in the rice and mix well.", "add 1 cup of the stock at a time into the rice mixing well. ensure that all liquid is absorbed before adding the remaining cups.", "cook till the rice is firm to bite (al dente).", "add the seafood, lime juice and zest. fold in and cook for 2 minutes or till fish is done.", "serve immediately." ]

[ "lemon grass", "lime leaf", "chicken stock", "oil", "onion", "garlic", "chili flakes", "brown risotto rice", "mixed seafood", "lime juice", "lime", "lime" ]

[ "1 tablespoon olive oil", "2 cloves garlic (minced)", "1 medium eggplant (cubed)", "2 small zucchini (sliced)", "1 green bell pepper (diced)", "1 cup crushed canned tomatoes", "½ teaspoon salt", "½ teaspoon black pepper" ]

[ "heat oil in a large nonstick skillet over medium-high heat.", "add garlic and sauté 30 seconds.", "add remaining ingredients and cook 10-15 minutes, stirring occasionally, until vegetables are tender." ]

[ "olive oil", "garlic", "eggplant", "zucchini", "green bell pepper", "tomatoes", "salt", "black pepper" ]

[ "150g mung beans (split or husked mung beans/peas)", "100g new potatoes, halved and boiled until tender", "250g spinach, washed and finely chopped", "1 tablespoon olive oil", "1 teaspoon chopped ginger", "1-2 green chillies chopped", "½ teaspoon cumin seeds", "½ teaspoon turmeric", "juice of ½ lime" ]

[ "wash mung beans in water well.", "heat the oil in a pan and fry the ginger, green chillies and cumin for 1 minute.", "add the mung bean and spinach and cook for another 1-2 minutes.", "add the turmeric and 1½ litres water.", "cook, uncovered on low heat, stirring from time to time till the mung bean becomes tender. you may need to add extra water. stir in lime juice and cooked potatoes and warm through. serve with pitta bread or brown rice." ]

[ "mung beans", "potatoes", "spinach", "olive oil", "ginger", "green chillies", "cumin seeds", "turmeric", "juice lime" ]

[ "600ml unsweetened almond milk", "2 teaspoons powdered agar agar", "200ml buttermilk", "1 vanilla pod, split", "3 tablespoons sugar", "1 lemon, finely grated rind and juice", "1 punnet strawberries (about 14) hulled and quartered", "1 small punnet raspberries (about 4 handfuls)", "1 small punnet blueberries (about 4 handfuls)", "25g pistachios, toasted and roughly chopped" ]

[ "heat the almond milk until it just comes to the boil. sprinkle over the agar agar and simmer for 2 minutes, stirring continuously.", "remove the vanilla pod and scrape out the seeds using a sharp knife. whisk in the vanilla seeds, sugar and buttermilk until smooth.", "divide equally between 4 glasses. alternatively, use 4 x 175ml ramekins, lightly sprayed with non-stick spray. chill for 2 hours until set or ready to serve.", "place the lemon rind and juice, water, strawberries, raspberries and blueberries into a small saucepan and heat gently for 2–3 minutes to warm through. allow to cool.", "once the panna cottas are set, either spoon the fruit compote into the glasses and scatter with the pistachio nuts. if using ramekins, dip the base of each dish into warm water for 20–30 seconds and turn over onto a plate to release the puddings. serve with the compote and nuts." ]

[ "almond milk", "ed agar agar", "buttermilk", "vanilla pod", "sugar", "lemon juice", "net strawberries", "punnet raspberries", "punnet blueberries", "pistachios" ]

[ "1½ cups beetroot (boiled and cubed)", "1 cup asparagus (chopped)(blanched)", "2 cups spinach leaves", "1 tablespoon black sesame seeds", "japanese salad dressing:", "¼ teaspoon wasabi powder/paste", "2 tablespoons low sodium soy sauce", "3 tablespoons rice wine (mirin)", "1 tablespoon sesame oil" ]

[ "arrange the beetroot and asparagus on the spinach leaves and top with black sesame seeds.", "dressing: mix the wasabi powder with soy sauce till smooth. whisk in the rice wine and sesame oil.", "drizzle dressing over the salad and serve." ]

[ "beetroot", "asparagus", "spinach leaves", "black sesame seeds", "japanese salad dressing", "wasabi powderpaste", "soy sauce", "rice wine", "sesame oil" ]

[ "1 cup dried chickpeas (soaked, drained and ground)", "1 cup green split pea (soaked, drained and ground)", "2 large onions (finely chopped)", "3 cloves of garlic (ground)", "2 cloves ginger (ground)", "3 tablespoons mint (chopped)", "3 tablespoons coriander (chopped)", "2 teaspoons coriander powder", "2 teaspoons cumin and fennel powder", "2 tablespoons chickpea flour", "2 tablespoons chili flakes", "salt", "pepper", "oil (for frying)" ]

[ "combine all ingredients in a food processor to create a thick paste. (don't add water)", "form the mixture into small balls, fry in hot oil until golden brown (4 to 5 minutes).", "place on a paper towel to drain.", "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." ]

[ "chickpeas", "green split pea", "onions", "garlic", "ginger", "mint", "coriander", "coriander powder", "cumin fennel powder", "chickpea flour", "chili flakes", "salt", "pepper", "oil" ]

[ "454 g boneless, skinless chicken thighs", "1 tablespoon olive oil", "2 onions, chopped", "2 garlic cloves, chopped", "1 teaspoon ground ginger", "1/2 teaspoon ground cumin", "1/2 teaspoon paprika", "1/2 teaspoon ground cinnamon", "2 cups chicken stock", "1 lemon, cut into 8 wedges", "12 green olives in oil, pitted and halved", "1 cup fresh parsley, chopped", "1 cup coriander, chopped", "salt and pepper to taste" ]

[ "in a large saucepan over high heat, brown the chicken in the oil. add onions and garlic and cook for 2 minutes. add spices and cook, stirring, for 1 minute.", "add stock, lemon and olives. bring to the boil. cover and simmer over medium heat for 45 minutes.", "add herbs and continue cooking, covered, for 2 minutes. season with salt and pepper to taste.", "serve on wholewheat couscous with a green vegetables." ]

[ "chicken thighs", "olive oil", "onions", "garlic", "ginger", "cumin", "paprika", "cinnamon", "chicken stock", "lemon", "green olives", "parsley", "coriander", "salt pepper" ]

[ "4 baking potatoes, cut into wedges", "3 tablespoons olive oil, plus 2 teaspoons", "200g cooked beetroot, drained well, roughly chopped and patted dry with paper towel", "2 garlic cloves, crushed", "2 ½ teaspoons ground cumin", "2 x 400g tins chickpeas, drained and patted dry with paper towel", "50-65g whole wheat flour", "320g frozen peas, defrosted and drained", "250g carrots, peeled and coarsely grated", "1 lemon, zested and juiced", "10g fresh flat-leaf parsley, stalks and leaves separated, both finely chopped", "6 whole wheat pittas, toasted" ]

[ "preheat the oven to 200°c. tip the potato wedges onto a large, shallow baking tray. drizzle over 1 tbsp oil, then season and toss to coat. roast for 30-35 mins, turning halfway, until golden and crisp.", "meanwhile, put the beetroot, half the garlic, 2 tsp cumin, the chickpeas and 50g flour in the bowl of a food processor, season well and pulse to a coarse paste. if the mixture is too wet to handle, add the remaining flour. using wet hands, shape the mixture into 12 patties and arrange on a lined tray. transfer to the fridge for 10 mins to firm up.", "meanwhile, boil the peas for 3 mins; drain and rinse under cold water. set aside. mix the grated carrots with half the lemon juice, 2 tsp olive oil and half the parsley. season with a pinch of salt and set aside.", "blitz the peas in a food processor (or in a jug with a stick blender) with the lemon zest, a squeeze of juice, the remaining parsley, ½ tsp cumin and 4-5 tbsp water to make a smooth purée. season well.", "heat 2 tbsp oil in a large nonstick frying pan over a medium heat. fry the falafel in 2 batches for 4-5 mins each side until golden and crisp. split the pitta in half and fill with a spoonful of pea purée, a beetroot falafel and some of the carrot slaw. serve with the potato wedges." ]

[ "baking potatoes", "olive oil", "beetroot", "garlic", "cumin", "chickpeas", "wheat flour", "peas", "carrots", "lemon", "af parsley", "wheat pittas" ]

[ "2 courgettes, sliced into 1cm rounds", "3 peppers, deseeded and cut into bite-sized chunks", "3 red onions, thickly sliced", "250g salad tomatoes, roughly chopped", "2 tablespoons olive oil", "2 tablespoons mixed herbs", "3 garlic cloves, unpeeled", "400g tin chopped tomatoes", "2 x 400g tins butter beans, drained and rinsed", "10g fresh basil" ]

[ "preheat the oven to 180°c. toss the courgettes, peppers, onions and vine tomatoes with 1 tbsp oil, the herbs and garlic in a large roasting dish; season. bake for 15 mins, then stir in the tinned tomatoes. bake for 20-25 mins until the veg is tender and jam-like.", "scoop out the garlic and squeeze into a saucepan, discarding the papery skins. add 50ml water, 1 tbsp oil and the beans; heat through over a low heat for 5 mins. mash or blitz in a food processor until thick and creamy, adding a little more water if needed.", "divide the mash between 4 plates and spoon over the ratatouille. tear over the basil leaves to serve." ]

[ "courgettes", "peppers", "red onions", "salad tomatoes", "olive oil", "mixed herbs", "garlic", "tomatoes", "butter beans", "basil" ]

[ "2 cups assorted chopped dried fruit, such as cherries, currants, dates or figs", "1/2 cup unsweetened applesauce", "1/2 cup crushed pineapple packed in juice, drained", "zest and juice of 1 medium orange", "zest and juice of 1 lemon", "1/2 cup unsweetened apple juice", "2 teaspoon vanilla essence", "1/4 cup sugar", "1/2 cup rolled oats", "1/4 cup flaxseed flour", "1 cup whole -wheat flour", "1/2 teaspoon baking soda", "1/2 teaspoon baking powder", "1 egg", "1/2 cup crushed or chopped walnuts" ]

[ "in a medium bowl, combine dried fruit, applesauce, pineapple, fruit zests and juices, and vanilla. let soak for 15 to 20 minutes.", "preheat oven to 180 °c line the bottom of a loaf pan with parchment (baking) paper.", "in a large bowl, whisk together sugar, oats, flours, baking soda and baking powder. add fruit and liquid mixture to dry ingredients and stir to combine. add egg and walnuts and stir to combine.", "pour mixture into loaf pan and bake at 180°c for 1 hour, or until toothpick inserted in the center comes out clean. let the fruitcake cool for 30 minutes before removing it from the pan." ]

[ "asd fruit", "applesauce", "pineapple juice", "zest juice orang", "zest juice lemon", "apple juice", "vanilla essence", "sugar", "rolled oats", "flaxed flour", "wheat flour", "baking soda", "baking powder", "egg", "walnuts" ]

[ "1 teaspoon ground coriander", "1 teaspoon paprika", "2 teaspoons dried origanum", "1 teaspoon ground cumin", "½ teaspoon curry powder", "3 tablespoons olive or canola oil", "¼ teaspoon salt", "2 tablespoons lemon juice", "3 tablespoons water", "500 g butternut, peeled and cubed", "black pepper to taste", "1 x 410 g tin chickpeas, drained", "1 cup baby spinach", "½ cup sundried tomato (chopped finely)", "2 tablespoons roasted pumpkin seeds" ]

[ "preheat oven to 180 ˚c. place spices, half the oil, salt, lemon juice, water and butternut in a large bowl and mix well.", "season with black pepper and place in an oven dish. roast for 30 minutes or until butternut is tender. allow to cool. stir in chickpeas.", "spoon onto spinach and drizzle with remaining oil. sprinkle over the chopped sundried tomato and pumpkin seeds. enjoy as a salad or serve with oven-baked or roasted fish, chicken or meat." ]

[ "coriander", "paprika", "origanum", "cumin", "curry powder", "olive", "salt", "lemon juice", "water", "butternut", "black pepper", "tin chickpeas", "baby spinach", "tomato", "pumpkin seeds" ]

[ "320g strawberries, hulled, plus extra to serve", "240g raspberries, plus extra to serve", "1 teaspoon vanilla essence", "80g honey", "90g rolled oats", "40g ground almonds", "50g unsalted butter, melted", "500g low fat yoghurt", "low calorie oil spray, for greasing" ]

[ "put the strawberries, raspberries, vanilla and honey in a pan over a medium heat. cook for 10 mins, stirring occasionally, until the fruit has softened, released its juices and turned slightly jammy. set aside to cool slightly.", "meanwhile, make the base. put the oats, ground almonds, 1 tbsp honey and melted butter in a food processor. blitz for 30 secs or until the mixture comes together in clumps. if the mixture is too sticky, add a few extra oats and blitz briefly to combine.", "grease a 20cm round springform tin with oil spray and line the base with baking paper. tip the oat mixture into the tin and use the back of a spoon to press down in an even layer. put the tin in the freezer to firm up while finishing the topping.", "wipe out the bowl of the food processor and pour in the cooled berry mixture. blitz until completely smooth.", "reserve a third of the mixture and pour the rest into a bowl. add the yogurt and mix until fully combined. remove the tin from the freezer and pour in the yogurt mixture. use a teaspoon to swirl over the reserved berry mixture, then use the spoon handle to gently ripple through the cheesecake – try not to overmix or you will lose the ripple effect.", "freeze for at least 4 hrs. remove from the freezer 15-20 mins before serving to soften slightly, then remove from the tin and decorate with a few fresh berries." ]

[ "strawberries extra", "raspberries extra", "vanilla essence", "honey", "rolled oats", "almonds", "butter", "yoghurt", "oil spray" ]

[ "4 sweet potatoes (cut into small cubes)", "1 small red onion (finely chopped)", "1 carrot, finely diced", "1 stem celery finely diced", "2 garlic cloves (chopped)", "½ tablespoon olive oil", "1 ½ smoked paprika", "1 tablespoon ground cumin", "½ cup mushrooms (chopped)", "1 tin adzuki beans (drained and rinsed)", "1 tin red kidney beans (drained and rinsed)", "1 tin (400g) chopped tomatoes", "1 tablespoon tomato puree", "crushed black pepper", "1 teaspoon dried mixed herbs", "salt" ]

[ "pre heat oven to 200°c. boil the sweet potatoes until tender (about 25 minutes). drain and set aside.", "in a pan, heat up the oil and add the onions, diced carrots and celery cooking till soft.", "add the garlic and dried spices and cook for another 2 minutes.", "add the mushrooms and stir well to coat in the spice mix.", "add the beans and sauté for 5 minutes.", "then, add the tinned tomatoes, tomato paste, black pepper, dried mixed herbs and salt. mix well.", "in a separate bowl, mash the sweet potatoes until smooth.", "in an ovenproof dish, layer the bean mixture and cover with the mashed sweet potato.", "bake for 20-25 minutes.", "remove and serve immediately." ]

[ "sweet potatoes", "red onion", "carrot", "celery", "garlic", "olive oil", "paprika", "cumin", "mushrooms", "adzuki beans", "red kidney beans", "tomatoes", "tomato puree", "black pepper", "mixed herbs", "salt" ]

[ "2 tablespoons vegetable oil", "100g diced onion", "1 teaspoon mild curry powder", "½ teaspoon paprika", "1 bay leaf", "½ teaspoon coriander powder", "2 teaspoons garlic and ginger paste", "160g diced sweet potato", "1 large tomato, diced", "1 teaspoon thyme", "¼ cup water", "200g turkey meat", "1 teaspoon salt", "1 teaspoon black pepper, ground", "1 cup kale sliced", "1 teaspoon fresh coriander" ]

[ "heat oil in pot, add onions and sauté until onions are softened.", "add curry powder, paprika, bay leaf, coriander powder, ginger and garlic paste, stir consistently for 1 minute on medium heat.", "mix in your sweet potatoes, tomatoes, thyme, water and turkey. simmer for 15 to 20 minutes or until meat is tender and sauce thickened.", "add in kale and season with salt and pepper and let the curry simmer for another 5 minutes. garnish with fresh coriander and serve with brown rice." ]

[ "vegetable oil", "onion", "curry powder", "paprika", "bay leaf", "coriander powder", "garlic ginger paste", "sweet potato", "tomato", "thyme", "water", "turkey meat", "salt", "black pepper", "kale", "coriander" ]

[ "1 tablespoon coconut or canola oil", "4 cups cauliflower florets", "¼ teaspoon salt", "¼ cup water", "1 can chickpeas, rinsed", "1 1/2 cups tikka masala sauce", "2 tablespoons butter", "fresh coriander for garnish" ]

[ "heat oil in a large skillet over medium-high heat. add cauliflower and salt; cook, stirring occasionally, until lightly browned, about 2 minutes.", "add water; cover and cook until the cauliflower is tender, 3 to 5 minutes. add chickpeas and sauce; cook, stirring occasionally, until hot, 1 to 2 minutes.", "remove from heat and stir in butter. serve topped with coriander, if desired." ]

[ "coconut", "cauliflower florets", "salt", "water", "chickpeas", "tikka masala sauce", "butter", "coriander" ]

[ "1 cup low fat yoghurt", "¹/₃ cup minced gherkin", "¹/₃ cup minced capers", "¹/₃ cup minced onion", "sea salt and freshly ground black pepper, to taste", "1 clove garlic, chopped", "juice of 1 lemon", "2 teaspoons chopped parsley" ]

[ "combine all ingredients in a bowl and mix well. serve as desired." ]

[ "yoghurt", "gherkin", "capers", "onion", "sea salt black pepper", "garlic", "juice lemon", "parsley" ]

[ "1 tablespoon olive oil", "¼ cup diced shallots", "1 cup sliced mushrooms", "½ cup canned kidney beans, drained", "2 cups chicken stock", "2 chicken fillets, cubed", "2 teaspoons tomato paste", "2 cloves crushed garlic", "¼ cup diced green pepper", "¼ cup diced red pepper", "¼ cup diced yellow pepper", "3 teaspoons chopped fresh oregano", "½ teaspoon salt", "¼ teaspoon black pepper" ]

[ "in a large skillet, heat 10ml of oil on medium heat, add shallots, sauté until translucent.", "add mushrooms, beans and half of the stock, simmer for about 7-10 minutes. in a separate pan, heat remaining oil and sauté the chicken for a minute to seal before adding it to the mushroom mixture.", "add all the remaining ingredients, including the stock and simmer for about 15 minutes or until meets is fully cooked and tender. check the seasoning. garnish with snipped chives and serve with brown rice." ]

[ "olive oil", "shallots", "mushrooms", "kidney beans", "chicken stock", "chicken fillets", "tomato paste", "garlic", "green pepper", "red pepper", "yellow pepper", "oregano", "salt", "black pepper" ]

[ "2 eggs", "¼ cup low fat milk", "1 teaspoon vanilla", "1/8 teaspoon ground nutmeg", "4 slices whole wheat bread", "1/4 teaspoon ground cinnamon", "2 teaspoons maple syrup" ]

[ "in a small bowl, combine the eggs, milk, vanilla and nutmeg. whisk to mix evenly. dip the bread into the egg mixture, coating both sides.", "place a nonstick frying pan or griddle over medium heat. add the bread and sprinkle with cinnamon. cook until both sides are golden brown, about 4 to 5 minutes on each side.", "remove and drizzle with maple syrup. serve immediately" ]

[ "eggs", "milk", "vanilla", "nutmeg", "wheat bread", "cinnamon", "maple syrup" ]

[ "½ cup nutty wheat flour", "½ teaspoon baking powder", "¼ teaspoon salt", "¼ teaspoon cayenne pepper", "2 teaspoons pumpkin seeds", "2 tablespoons diced red onion", "¼ cup grated cheddar cheese", "1 teaspoon minced black olives", "¼ cup diced green pepper", "¼ cup diced red pepper", "¼ cup low-fat milk", "2 teaspoons melted butter" ]

[ "preheat oven to 180⁰c.", "in a bowl, add the dry ingredients.", "add the remaining ingredients to the dry ingredients and mix well.", "beat the eggs into the milk and add the melted butter, whisk until well combined. gradually add the mixture to the dry ingredients and whisk until well combined", "fill the muffin tray with the batter and bake for 20 minutes or until skewer tests clean and serve" ]

[ "wheat flour", "baking powder", "salt", "cayenne pepper", "pumpkin seeds", "red onion", "cheddar cheese", "black olives", "green pepper", "red pepper", "milk", "ted butter" ]

[ "1 small head cauliflower, cut into medium florets", "6 eggs", "1/4 cup light sour cream", "2 tablespoons dijon mustard", "2 teaspoons paprika", "3 tablespoons finely chopped chives", "1/4 cup cheddar cheese, grated", "1/2 cup shredded parmesan cheese", "1/4 teaspoon salt", "1/4 teaspoon ground black pepper", "1 teaspoon olive oil" ]

[ "heat the oven to 180°c. in a large pan of boiling salted water, simmer the cauliflower for 4 to 5 minutes. drain and dry the cauliflower.", "in a large bowl, combine the eggs, sour cream, mustard and paprika. whisk until well-blended. stir in the chives and 3/4 of the cheeses. season the mixture with salt and pepper. in a large oven-safe frying pan, heat the olive oil.", "fry the cauliflower for 5 minutes, until golden brown on one side. pour the egg mixture over the cauliflower. cook over medium heat for 5 minutes.", "sprinkle mixture with the remaining cheese, and transfer the pan to the oven. cook for 10 to 12 minutes or until the frittata is set. remove from the oven and let frittata sit for 2 to 3 minutes. cut into 6 wedges." ]

[ "head cauliflower", "eggs", "cream", "dijon mustard", "paprika", "chives", "cheddar cheese", "parmesan cheese", "salt", "black pepper", "olive oil" ]

[ "2 cups blanched and refreshed cauliflower and broccoli", "½ cup chickpea flour", "½ cup pea flour", "1 red onion (chopped)", "2 tablespoons spring onion (sliced)", "1 tablespoon coriander (chopped)", "1 teaspoon red chili flakes", "2 teaspoons crushed cumin", "2 teaspoons baking powder", "salt to taste", "1 cup oil to deep fry" ]

[ "shred the cauliflower and broccoli into small pieces and place them in a mixing bowl.", "add all ingredients and mix together with cold water to form a firm paste.", "divide the mixture into 8 -10 portions and shape into kofta balls.", "heat the oil and deep-fry the koftas on medium heat until golden brown and crisp on the outside.", "place on a paper towel to drain.", "alternative: baking: place the prepared koftas 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 koftas in the air-fryer and lightly brush with olive oil. air-fry at 160°c for 10-15 minutes or until golden brown." ]

[ "cauliflower broccoli", "chickpea flour", "pea flour", "red onion", "spring onion", "coriander", "red chili flakes", "cumin", "baking powder", "salt", "oil" ]

[ "1 cup unsalted roasted cashews", "180g dark chocolate (60-70%), chopped", "pinch of flaky sea salt" ]

[ "line a 24-cup mini muffin tin with liners. divide cashews among the prepared cups (about 4 cashews each).", "place chocolate in a medium microwave-safe bowl; microwave on medium for 1 minute. stir, then continue microwaving on medium in 20-second intervals until melted, stopping to stir after each interval.", "spoon about 1 teaspoon chocolate over each portion of cashews. sprinkle evenly with salt. refrigerate until set, about 30 minutes." ]

[ "cashews", "dark chocolate", "flaky sea salt" ]

[ "2 tablespoons oil", "400g chicken (cubed)", "½ onion (sliced)", "1 teaspoon ginger and garlic paste", "1 carrot (sliced)", "½ cup cabbage (shredded)", "2 tablespoons low-sodium soy sauce", "1 tablespoon black bean paste", "1 cup water", "1 tablespoon corn flour", "1 cup cooked whole wheat ramen noodles", "3 eggs (boiled)", "1 tablespoon chopped spring onion" ]

[ "in a pot, heat the oil and add the chicken. brown for 3-5 minutes.", "add in the onion and ginger garlic paste, cook well.", "add the vegetables and cook further for 3 minutes. reduce the temperature and pour in soy sauce. mix well.", "in a bowl, add the black bean paste, water and corn flour, pour mixture into the pot. simmer for 2 minutes.", "to serve: plate the noodles, add the sauce and top with boiled eggs and chopped spring onion." ]

[ "oil", "chicken", "onion", "ginger garlic paste", "carrot", "cabbage", "soy sauce", "black bean paste", "water", "corn flour", "wheat ramen noodles", "eggs", "spring onion" ]

[ "2 large portobello mushrooms, stems removed and reserved", "1 teaspoon sunflower oil", "3 spring onions, finely chopped", "150g firm tofu, finely chopped", "100g frozen spinach, defrosted and water squeezed out", "pinch black pepper", "2 teaspoons tahini", "1 teaspoon dijon mustard", "1 tablespoon fresh basil, chopped", "6 cherry tomatoes, chopped" ]

[ "preheat oven to 180°c. place the mushroom caps (top-side down) onto a lightly-oiled baking sheet.", "heat oil in a large pan over a medium heat, then finely chop the mushroom stems and add to the pan with the spring onions and tofu.", "cook for 3-4 minutes, then add the spinach and pepper and cook for 2-3 minutes, mixing regularly.", "remove from the heat and mix in the tahini, mustard and basil.", "mound each mushroom with the tofu mixture and bake for 15- 20 minutes. top with chopped tomatoes and serve." ]

[ "portobello mushroom", "sunflower oil", "spring onions", "firm tofu", "spinach", "black pepper", "tahini", "dijon mustard", "basil", "cherry tomatoes" ]

[ "500g tofu", "1½ tablespoons medium curry powder", "2 tablespoons vegetable oil", "4 spring onions, thinly sliced, whites and greens separated", "1 pepper (any colour), cut into thin slices", "1 carrot, peeled and cut into matchsticks", "110g green beans, trimmed and cut into 1cm pieces", "250g soba noodles (cooked)", "2 garlic cloves, crushed", "1 lime, zested and cut into wedges", "1 red chilli, finely diced, deseeded", "2 eggs, beaten", "2 tablespoons reduced-salt soy sauce" ]

[ "drain the tofu, then pat dry. cut into 2cm cubes, then add to a bowl and sprinkle over the curry powder; toss to coat. heat 1 tablespoon oil in a large work and stir-fry the tofu for 6-8 mins until deep golden brown and crispy; transfer to a plate and set aside.", "add the remaining oil to the pan and fry the spring onion whites, pepper, carrot and beans for 5-6 mins until softened. (reduce the heat and add a splash of water if they catch.)", "meanwhile, cook the noodles to pack instructions. set aside. add the garlic, lime zest and most of the chilli to the veg, reduce the heat to medium, then stir-fry for another 1-2 mins. push the veg to one side, add the eggs and cook without stirring for 1 min or until set on the bottom; stir into the veg and cook for another 1-2 mins, stirring often.", "add the tofu, soy sauce and noodles, toss well to coat, then cook for 1 min to heat through. divide between plates and top with the spring onion greens and remaining chilli. serve with the lime wedges to squeeze over." ]

[ "tofu", "curry powder", "vegetable oil", "spring onions white green", "pepper", "carrot", "green beans", "soba noodles", "garlic", "lime", "red chilli", "eggs", "soy sauce" ]

[ "½ cup roasted peanuts", "1 onion and 3 cloves garlic (sautéed, cooled)", "2 tablespoons tamarind paste softened (in 1 cup cooled, boiled water)", "5 tablespoons fresh mint leaves (washed)", "salt and sugar to taste" ]

[ "place all ingredients(except salt and sugar) in a blender and pulse to a smooth thick sauce consistency.", "add salt and sugar to balance taste." ]

[ "peanuts", "onion garlic", "tamarind paste", "mints", "salt sugar" ]

[ "2 tablespoons extra-virgin olive oil", "500g beef stew meat, cut into bite-size pieces", "1 medium onion, diced", "2 stalks celery, chopped", "3/4 cup minced fresh coriander, divided, plus more for garnish", "3/4 cup minced fresh parsley, divided", "8 cups water", "1 can crushed tomatoes", "1 cup dry brown or green lentils, rinsed", "1 cup no-salt-added canned chickpeas, rinsed", "1 tablespoon ground pepper", "2 teaspoons ground ginger", "1 1/2 teaspoons salt", "1/2 teaspoon ground turmeric", "1/2 teaspoon ground cinnamon", "1 cup whole wheat vermicelli" ]

[ "heat oil in a large pot over medium heat. add beef, onion, celery and ¼ cup each coriander and parsley. cook, stirring occasionally, until the beef is browned, and the onion and celery are softened, about 10 minutes.", "add water, tomatoes and their juice, lentils, chickpeas, pepper, ginger, salt, turmeric and cinnamon to the pot. bring to a boil over high heat, then reduce heat to a simmer. cook, covered and stirring once or twice, until the beef and lentils are tender, about 45 minutes.", "stir the soup well; add noodles. cook over medium-high heat, stirring occasionally, until the noodles are tender, 5 to 7 minutes. stir in the remaining ½ cup each cilantro and parsley. serve garnished with more cilantro, if desired." ]

[ "extra-virgin olive oil", "beef stew meat", "onion", "celery", "coriander", "parsley", "water", "tomatoes", "brown", "chickpeas", "pepper", "ginger", "salt", "turmeric", "cinnamon", "wheat vermicelli" ]

[ "2 cups diced butternut", "1 tablespoon dried oregano", "1 tablespoon olive oil", "¼ teaspoon salt", "1 garlic head", "1 yellow onion, chopped in quarters", "300 g silken tofu", "2 tablespoons sun-dried tomato", "1 lemon, juiced", "250 g chickpea pasta", "to serve:", "2 tablespoons toasted pine nuts", "1 handful basil", "1 cup rocket" ]

[ "preheat the oven to 200c. in an oven-safe dish, combine the butternut, onion, oregano, and garlic head. drizzle with olive oil and sprinkle with salt. roast for 30 minutes.", "while the vegetables are roasting, cook your pasta according to the packet instructions.", "once the vegetables are roasted, transfer them to a food processor or blender. add the sun-dried tomatoes, silken tofu, and lemon juice. squeeze out the roasted garlic and add it to the blender. process until the mixture is smooth.", "combine the sauce with the cooked pasta. cook on low heat for a couple of minutes to heat up the sauce. to serve, top the pasta with toasted pine nuts, fresh rocket, and basil." ]

[ "butternut", "oregano", "olive oil", "salt", "garlic", "yellow onion", "tofu", "tomato", "lemon", "chickpea pasta", "pine nuts", "basil", "rocket" ]

[ "500 ml (2 cups) plain, non-fizzy kefir", "5 ml (1 teaspoon) vanilla essence", "45 g (4) fresh dates, pitted", "85 g (1/2 cup) chia seeds", "berries, to taste" ]

[ "pour kefir, vanilla and dates into a narrow bowl. using a stick blender, blend until smooth (about 1 minute).", "add chia seeds. blend again until the chia seeds are evenly distributed in the kefir (approx. 1 minute).", "pour pudding into six 125 ml (1/2-cup) jars. place in the fridge for at least two hours to allow the seeds to swell and gel. if desired, garnish with berries before serving." ]

[ "kefir", "vanilla essence", "dates", "chia seeds", "berries" ]

[ "½ cup jackfruit (boiled and pulled)", "2 green bananas (boiled and cut in little sticks)", "150ml vinegar", "150ml boiled cooled water", "3 tablespoon sunflower oil", "3 teaspoons pickling masala" ]

[ "soak the pulled jackfruit and banana sticks in a brine.", "equal proportions of 150ml vinegar and 150 ml boiled cooled water solution overnight. drain and keep the brine.", "heat oil in a saucepan; add pickling masala, and the drained jackfruit and banana.", "add the brine and allow to cool.", "sterilise and prepare the jar for the pickle.", "store in the refrigerator." ]

[ "jackfruit", "green bananas", "vinegar", "water", "sunflower oil", "pickling masala" ]

[ "1½ cups cauliflower", "2 tablespoons olive oil", "½ small red onion (diced)", "¼ cup carrot (diced)", "100g prawns (heads removed)", "2 tablespoons garlic (minced)", "½ teaspoon black pepper", "½ teaspoon paprika", "½ teaspoon cumin", "½ teaspoon ground coriander", "½ teaspoon fish spice", "2 tablespoons parsley", "2 lemon wedges" ]

[ "heat oil and grate the cauliflower into small rice like pieces.", "in a medium hot pan add 10ml of oil, sauté the onion and carrots for 3 minutes, add cauliflower rice and pan-fry for 3-5 minutes, set aside.", "in a bowl, mix the prawns, garlic, black pepper, paprika, cumin, ground coriander and fish spice.", ". in another medium pan, add remaining olive oil and pan fry the prawns for 3-5 minutes until shells get pink and the flesh is opaque. remove the prawns from heat and plate on the cauliflower rice. sprinkle with lemon juice, garnish with parsley and lemon and serve." ]

[ "cauliflower", "olive oil", "red onion", "carrot", "prawns", "garlic", "black pepper", "paprika", "cumin", "coriander", "fish spice", "parsley", "lemon wedges" ]

[ "400 g tin of pilchards", "½ onion", "½ red pepper", "2 tablespoons thyme (fresh)", "2 sprigs spring onion (pale green)", "500 g whole wheat penne pasta", "3 tablespoons olive oil", "1 teaspoon crushed garlic", "1 tablespoon mince spice", "1 tablespoon steak and chops spice", "pinch of salt", "1 tablespoon paprika", "1 grated tomato", "1 cup cherry tomatoes", "grated cheese (garnish)", "fresh parsley (garnish)" ]

[ "open the tin and remove the fish pieces carefully. chop the onion, red pepper, thyme, and spring onion.", "boil the penne pasta on moderate heat until tender, drain the water and allow it to cool.", "on medium heat, add 3 tablespoons of olive oil in a saucepan and add 1 teaspoon of crushed garlic. fry for 2 minutes.", "add the chopped onion and stir for 2 minutes. add chopped red pepper and spring onion and fry until it starts to turn a golden colour. add spice for mince, steak and chops spice and a pinch of salt. stir and mix occasionally to avoid burning. add paprika and stir to mix everything well.", "add basil and tomato pasta sauce or grated tomato. cook covered on high heat for 3 minutes. add pilchards into the saucepan mixture and gently stir. cook covered on high heat for 2 to 4 minutes. gently stir and cook covered on low heat for 6 to 8 minutes.", "taste and adjust salt if needed. mix the relish with the penne pasta, add the cherry tomatoes, and mix everything well. add the mixture to a casserole dish. garnish with cheese and freshly chopped parsley. bake for 5 minutes at 180°c." ]

[ "pilchards", "onion", "red pepper", "thyme", "spring onion", "wheat penne pasta", "olive oil", "garlic", "mince spice", "steak chops spice", "salt", "paprika", "tomato", "cherry tomatoes", "ted cheese", "parsley" ]

[ "1 cup low-fat milk", "1 cup whole wheat flour", "1/4 teaspoon salt", "4 egg whites", "4 teaspoons parmesan cheese" ]

[ "heat the oven to 200°c. generously coat 6 large metal or glass muffin molds with cooking spray. heat the muffin molds in the oven for 2 minutes.", "in a large bowl, add the milk, flour, salt and egg whites.", "using an electric mixer, beat until smooth. fill the heated muffin molds 2/3 full and top with cheese.", "bake in the top part of the oven until golden brown and puffy, about 30 minutes. serve immediately." ]

[ "milk", "wheat flour", "salt", "egg whites", "parmesan cheese" ]

[ "2 tablespoons olive oil", "1 red onion, roughly chopped", "1 celery stick, roughly chopped", "2 red peppers, cut into chunks", "2 garlic cloves, crushed", "15g fresh coriander, leaves picked, stalks finely chopped", "1 teaspoon sweet smoked paprika", "2 teaspoons chipotle chilli paste", "1 x 400g tin plum tomatoes", "1 x 400g tin adzuki beans", "1 x 400g tin cannellini beans", "1 lime, cut into wedges", "long-grain and wild rice, to serve (optional)", "fat-free yoghurt, to serve (optional)" ]

[ "heat the oil in a saucepan over a medium heat and fry the onion, celery and peppers for 10 mins or until softened, stirring regularly. add the garlic and coriander stalks; fry for 2 mins more, stirring regularly.", "stir in the paprika and chipotle chilli paste; fry for 1 min. add the tinned tomatoes, breaking them up with the back of the wooden spoon, then add the beans along with the liquid in the tins. bring to the boil, then reduce the heat to low and simmer for 25 mins until thick and rich. season with pepper to taste.", "spoon into bowls with rice and natural yogurt, if you like. scatter over the coriander leaves and serve with lime wedges to squeeze over." ]

[ "olive oil", "red onion", "celery", "red peppers", "garlic", "coriander", "sweet paprika", "chipotle chilli paste", "tin plum tomatoes", "tin adzuki beans", "tin cannellini beans", "lime", "longgrain rice", "yoghurt" ]

[ "4 tablespoons cake flour", "1 teaspoon baking powder", "1/2 teaspoon baking soda", "½ teaspoon salt", "1 tablespoon low-fat milk", "2 tablespoons low-fat greek yoghurt", "2 tablespoons sunflower oil", "1 egg", "¼ cup sun-dried tomatoes diced", "30g kale sliced", "1 tablespoon jalapeno diced", "2 tablespoons grated parmesan", "2 tablespoons cream style corn" ]

[ "preheat oven to 180°c and grease a muffin pan and set aside.", "in a bowl sift flour, baking powder, baking soda and salt together.", "in a separate bowl whisk wet ingredients. combine wet and dry ingredients and whisk.", "fold in the sun-dried tomatoes, kale, jalapeno, grated parmesan and the cream styled corn. spoon into muffin pan and bake for 20-25 minutes until skewer tests clean. serve warm." ]

[ "cake flour", "baking powder", "baking soda", "salt", "milk", "greek yoghurt", "sunflower oil", "egg", "tomatoes", "kale", "jalapeno", "parmesan", "cream style corn" ]

[ "3 tablespoons olive oil", "1 red onion, sliced", "2 x sweet potatoes (boiled and mashed)", "200g frozen peas", "6 large eggs", "75g feta cheese, crumbled", "½ tablespoon white wine vinegar", "1 round lettuce, leaves separated and torn into bite-sized pieces", "½ cucumber, halved lengthways and sliced" ]

[ "heat 1 tbsp oil in a medium ovenproof frying pan about 20cm wide. fry the onion over a medium- high heat for 8 mins until soft and lightly golden. heat the grill to high.", "add the potatoes to the pan, stir in the peas and cook for 2-3 mins, stirring frequently, until the peas are bright green and defrosted.", "beat the eggs in a jug. pour into the pan to cover the veg, swirling to coat the base of the pan. once the base has set (about 3 mins), sprinkle over the crumbled cheese and transfer to the grill. grill for 4-5 mins until set and there’s no visible runny egg but still a little wobble in the middle.", "meanwhile, whisk the vinegar with 2 tbsp oil in a large bowl. toss in the lettuce and cucumber and mix everything to coat. serve alongside wedges of the frittata." ]

[ "olive oil", "red onion", "sweet potatoes", "peas", "eggs", "feta cheese", "white wine vinegar", "lettuce", "cucumber" ]

[ "1 banana", "1 egg", "1 cup oats (rolled/ instant)", "1 cup milk", "1 teaspoon baking powder", "¼ teaspoon baking soda", "½ teaspoon vanilla essence", "pinch of salt", "spray and cook" ]

[ "spray a muffin tin with spray and cook and preheat the oven to 200°c.", "place all the ingredients in your blender and blend until the batter is smooth (approximately 3 minutes, add extra milk if too thick).", "fill the muffin tins up ¾.", "bake for 30 minutes or until baked through, cool for 10 minutes." ]

[ "banana", "egg", "oats", "milk", "baking powder", "baking soda", "vanilla essence", "salt" ]

[ "1 tablespoon extra virgin olive oil", "½ brown onion finely diced", "½ cup button mushroom sliced", "400 g black beans (1 can, rinsed and drained)", "1 egg lightly beaten or 50g firm tofu, crumbled", "1 cup baby spinach leaves shredded", "½ avocado", "½ lime juiced", "4 cherry tomatoes diced", "½ cup fresh flat-leaf parsley finely chopped", "2 low gi wraps" ]

[ "heat oil on a fry pan over medium heat.", "add onion and sauté for 3 minutes.", "add mushrooms, refried beans and egg or tofu. cook for a further 5 minutes, fluffing egg or tofu with a fork and stirring baby spinach through towards the end. set aside.", "in a small bowl, mash avocado. mix in lime juice, then diced tomatoes and herbs.", "lay out wraps and spread with avocado mix. top with bean mixture and wrap." ]

[ "extra virgin olive oil", "brown onion", "button mushroom", "black beans", "egg", "baby spinach leaves", "avocado", "lime", "cherry tomatoes", "leaf parsley", "gi wraps" ]

[ "1 tablespoon olive oil", "1 red onion, sliced", "1 courgetti, trimmed and sliced", "2 mixed peppers, deseeded and sliced", "1 large aubergine, trimmed and sliced", "1 x 400g tin cherry tomatoes", "4 eggs" ]

[ "heat the oil in a large frying pan over a medium heat. add the onion, courgette, peppers and aubergine and fry until golden and starting to soften.", "add in the tinned tomatoes with 300ml water and some pepper. mix well. bring to the boil, then reduce to a simmer for 15 mins or until the sauce has thickened a little and the vegetables are soft.", "make four small spaces in the pan and crack in the eggs separately. keep the heat on medium and allow the eggs to cook through, this should take 5-7 mins. serve a large spoonful of ratatouille with an egg and with some crusty bread" ]

[ "olive oil", "red onion", "courgetti", "mixed peppers", "aubergine", "tin cherry tomatoes", "eggs" ]

[ "1 cup mung beans", "2 teaspoon dry yeast", "½ cup oatmeal", "2 eggs", "3 cloves of garlic", "salt to taste", "½ cup of cold water" ]

[ "grind uncooked mung beans until a fine texture is achieved", "add eggs, yeast, oatmeal, garlic salt and ground pepper. mix well and add cold water. remix with water and let sit for 10 min.", "after 10 min form walnut size balls.", "in a separate saucepan prepare 3l of water with salt and pepper, bring to boil add the balls and cook for 1 hour and 20 min.", "serve with a chimichurri sauce." ]

[ "mung beans", "yeast", "oatmeal", "eggs", "garlic", "salt", "water" ]

[ "1 can chickpeas, drained", "1 ripe avocado, halved and pitted", "1 cup fresh cilantro leaves", "¼ cup tahini", "¼ cup extra-virgin olive oil", "¼ cup lemon juice", "1 clove garlic", "1 teaspoon ground cumin", "½ teaspoon salt" ]

[ "drain chickpeas, reserving 2 tablespoons of the liquid. transfer the chickpeas and the reserved liquid to a food processor.", "add avocado, cilantro, tahini, oil, lemon juice, garlic, cumin and salt.", "puree until very smooth. serve with veggie chips, pita chips or crudités." ]

[ "chickpeas", "avocado", "cilantro leaves", "tahini", "extra-virgin olive oil", "lemon juice", "garlic", "cumin", "salt" ]

[ "1 x 400g tin chickpeas, drained and rinsed", "1 clove garlic", "1 lemon (juiced)", "1 tablespoon tahini (sesame seed paste)", "1 teaspoon cayenne pepper", "4 tablespoon low fat yoghurt", "freshly ground black pepper", "to serve: assorted vegetable crudites (chopped celery sticks, carrot sticks)" ]

[ "place all the ingredients in a food processor and blitz till smooth.", "decant and serve with vegetable crudites.", "refrigerate if not using immediately." ]

[ "tin chickpeas", "garlic", "lemon", "tahini", "cayenne pepper", "yoghurt", "black pepper", "as vegetable" ]

[ "½ cup water", "1½ cups of cherry tomatoes", "½ teaspoon chilli flakes", "2 (120g each) hake/ tilapia fillets, plain, not crumbed", "pinch of sea salt and black pepper", "6 cups (120g) baby spinach", "1 tablespoon. extra virgin olive oil", "½ lemon, juiced", "2 tablespoons capers" ]

[ "add water to a skillet, place it over high heat and bring it to a boil. add tomatoes and chilli flakes. set fish on top and season with sea salt and black pepper.", "cover with a lid and cook for 3 minutes.", "remove lid and set the spinach on top of the fish. cover again and cook for another 2 minutes or until the fish flakes with a fork. use a slotted spoon to transfer the fish and vegetables to a plate. turn off the heat.", "in a bowl, combine the olive oil, lemon juice, and capers. whisk with a fork.", "divide spinach and tomatoes between plates.", "top with fish and drizzle with olive oil dressing made in the previous step. season with more sea salt and black pepper. serve warm." ]

[ "water", "cherry tomatoes", "chilli flakes", "hakea fillets", "sea salt black pepper", "baby spinach", "extra virgin olive oil", "lemon", "capers" ]

[ "1 large sweet potato, cubed", "4 cups mushrooms, sliced", "2 tablespoons olive oil, divided", "½ teaspoon salt, divided", "3 cups green beans, trimmed", "2 tablespoons reduced-sodium soy sauce", "1 tablespoon plus 2 teaspoons tahini", "1 tablespoon plus 1 teaspoon honey", "1 ½ teaspoons finely grated fresh ginger", "4 x 110g steaks of salmon", "2 teaspoons rice vinegar", "2 tablespoons chopped fresh chives (optional)" ]

[ "preheat oven to 180°c and grease a large baking tray.", "combine sweet potato, mushrooms, 1 tablespoon oil, and 1/4 teaspoon salt in a large bowl; toss to coat. bake for 20 minutes.", "toss green beans with the remaining oil and salt.", "combine soy sauce, tahini, honey, and ginger in a small bowl.", "remove the pan from the oven. add the green beans.", "place salmon in the middle, on top of the vegetables.", "spread half of the tahini sauce on top of the salmon. roast until the salmon flakes, 8 to 10 minutes more.", "stir vinegar into the remaining tahini sauce and drizzle it over the salmon and vegetables. garnish with chives, if desired, and serve." ]

[ "sweet potato", "mushrooms", "olive oil", "salt", "green beans", "soy sauce", "tahini", "honey", "ginger", "steaks salmon", "rice vinegar", "chives" ]

[ "8-10 dried apricots, quartered", "½ cup strong warm rooibos tea", "2 tablespoons tomato paste", "2 tablespoons olive oil", "finely grated rind and juice of 1 orange (cut into wedges)", "1 tablespoon lemon juice", "2 teaspoons finely grated lemon rind", "2 cloves of garlic, crushed", "1 teaspoon ground coriander", "1 teaspoon ground cumin", "4 teaspoons paprika", "2 tablespoons chopped fresh parsley", "1,3 kg chicken breasts on the bone, excess fat removed (about 6-8 portions)", "black pepper to taste" ]

[ "soak apricots in rooibos tea for 20 minutes or until plump.", "mix tomato paste, oil, both the citrus juices and rinds, garlic, spices and parsley together.", "place chicken with apricots and any leftover rooibos tea in a large mixing bowl. pour the marinade over and toss well. cover and marinate in the fridge for 1 hour.", "preheat the oven to 180 °c.", "spoon chicken with all the marinade into an oven dish. place orange wedges in between the chicken and season with pepper.", "cover with foil and roast for 30 minutes. remove the foil and roast for another 15-20 minutes or until just cooked, but still juicy.", "serve chicken and orange wedges with some of the sauce on a small portion of the sweet potato & bean mash." ]

[ "apricots", "rooibos tea", "tomato paste", "olive oil", "juice orang", "lemon juice", "lemon rind", "garlic", "coriander", "cumin", "paprika", "parsley", "chicken breasts", "black pepper" ]

[ "500 g baby carrots trimmed and peeled", "400 g pumpkin", "3 tablespoons extra virgin olive oil", "2 tablespoons ground paprika", "¼ tablespoon ground turmeric", "¼ tablespoon ground cinnamon", "¼ tablespoon ground ginger", "½ cup brown rice", "1 can chickpeas rinsed and drained", "1 ½ cup fresh rocket leaves", "¼ cup turkish apricots finely sliced", "¼ cup raisins or sultanas", "100 g cherry tomatoes halved", "½ cup almonds roughly chopped", "½ cup fresh coriander finely chopped", "½ cup fresh mint", "3 tablespoons orange juice", "dried chilli flakes pinch, optional", "sea salt and ground black pepper" ]

[ "heat oven to 200°c and line a large baking tray with greaseproof paper. place carrots on the tray, remove the skin from the pumpkin, cut into 4cm thick wedges, and drizzle with extra virgin olive oil.", "in a small bowl mix together sweet paprika, turmeric, cinnamon and ginger. sprinkle spice blend over the vegetables and toss to coat. cook in the oven for 30 minutes.", "whilst the vegetables are baking, cook the brown rice, cover and set aside.", "once the vegetables are baked, arrange the rocket leaves, brown rice, turkish apricots, raisin, tomatoes, almonds, coriander and mint leaves around the pan with the vegetables (alternatively you can pop it all on a big serving platter). drizzle with orange juice, season with sea salt and black pepper and a pinch of chilli flakes and serve." ]

[ "baby carrots", "pumpkin", "extra virgin olive oil", "paprika", "turmeric", "cinnamon", "ginger", "brown rice", "chickpeas", "rocket leaves", "turkish apricots", "raisins", "cherry tomatoes", "almonds", "coriander", "mint", "orange juice", "chilli flakes", "sea salt black pepper" ]

[ "1 tablespoon olive oil", "10 drumsticks (skin off)", "salt and black pepper", "glaze:", "1 tablespoon honey", "2 tablespoons fish sauce", "1 ½ teaspoons reduced sodium soy sauce", "1 ½ teaspoons lemon juice", "2 tablespoons rice wine vinegar", "1 ½ teaspoons sesame oil" ]

[ "preheat the oven to 200 °c.", "in a baking dish, marinate the chicken drumsticks with olive oil, salt and pepper.", "bake the chicken for 20 minutes.", "combine all the ingredients for the glaze together in a small bowl.", "remove the chicken and pour over the glaze. bake for another 10 minutes.", "serve with brown rice and steamed vegetables." ]

[ "olive oil", "drumstick", "salt black pepper", "glaze", "honey", "fish sauce", "soy sauce", "lemon juice", "rice wine vinegar", "sesame oil" ]

[ "2 tablespoons olive oil", "1 red onion, finely diced", "2 garlic cloves, crushed", "2 courgettes, coarsely grated", "300g brown risotto rice", "600ml vegetable stock", "300g frozen peas", "25g grated pecorino", "100g greek-style salad cheese", "1 lemon, zested" ]

[ "preheat the oven to 180°c. heat 1 tbsp oil in a flameproof casserole or a deep, wide pan over a medium heat. fry the onion for 6-8 mins until softened. add the garlic and grated courgette, increase the heat and fry for 5-8 mins until the liquid evaporates.", "add the rice and mix well to coat in the courgette and oil. season; stir in the stock and peas. bring to a simmer, then crumble over 50g salad cheese, cover with a lid or sheet of foil and transfer to the oven for 20-25 mins until the rice is tender and the stock has been absorbed.", "when the risotto is nearly done, heat the remaining oil in a frying pan over a medium-high heat.", "stir the pecorino into the risotto, then top with the fried courgettes, crumble over the remaining salad cheese and top with the lemon zest to serve." ]

[ "olive oil", "red onion", "garlic", "courgettes", "brown risotto rice", "vegetable stock", "peas", "pecorino", "greek salad cheese", "lemon" ]

[ "1 cup blackberries", "1 cup raspberries", "¼ cup rolled oats", "¼ cup low fat yoghurt", "1 cup low fat milk" ]

[ "in a blender, add all the ingredients and pulse until smooth in consistency.", "serve immediately or chill in refrigerator until ready to drink" ]

[ "blackberries", "raspberries", "rolled oats", "yoghurt", "milk" ]

[ "1 tablespoon extra-virgin olive oil", "2 tablespoons chopped shallot", "500g extra-firm tofu, drained and crumbled", "2 tablespoons nutritional yeast", "1 teaspoon onion powder", "1/2 teaspoon garlic powder", "1/4 teaspoon ground turmeric", "1/4 teaspoon ground pepper", "1/4 teaspoon salt, divided", "3 packed cups torn fresh spinach", "3 tablespoons unsweetened almond milk", "1/2 teaspoon rice vinegar", "1/8 teaspoon crushed red pepper (optional)" ]

[ "heat oil in a large nonstick skillet over medium heat. add shallot; cook, stirring constantly, until slightly softened, about 1 minute. add tofu; cook, stirring often, until most of the moisture has evaporated, 5 to 7 minutes. stir in nutritional yeast, onion powder, garlic powder, turmeric, pepper and 1/8 teaspoon salt; cook, stirring constantly, until the tofu is completely dry, 3 to 4 minutes.", "add spinach, almond milk and vinegar to the tofu mixture. cook, stirring occasionally, until the spinach has wilted, about 3 minutes. sprinkle with crushed red pepper (if using) and the remaining 1/8 teaspoon salt." ]

[ "extra-virgin olive oil", "shallot", "extra tofu", "nutritional yeast", "onion powder", "garlic powder", "turmeric", "pepper", "salt", "spinach", "almond milk", "rice vinegar", "ed red pepper" ]

[ "1 cup bambara beans", "¾ cup sugar beans", "2 cups samp", "1 ½ cups carrots", "½ onion (finely chopped)", "3 tablespoons oil", "1 teaspoon salt", "2 cups boiling water", "½ cup chopped spinach" ]

[ "clean the bambara, soak it overnight, drain the water and bring it to boil until cooked.", "boil the samp and set aside.", "heat oil, add onion and boiled samp.", "add bambara, sugar bean, carrot and salt and simmer on low heat.", "stir occasionally to prevent settling at the bottom.", "garnish with chopped spinach." ]

[ "bambara beans", "sugar beans", "samp", "carrots", "onion", "oil", "salt", "water", "spinach" ]

[ "2 ¼ cups whole wheat flour", "1 ½ teaspoons baking powder", "½ cup brown sugar", "¼ cup rolled oats", "½ cup pitted dates", "2 eggs", "1 cup low fat milk", "½ cup butter", "streusel topping", "1 tablespoon whole wheat flour", "½ teaspoon ground cinnamon", "¼ teaspoon ground nutmeg", "2 tablespoons brown sugar", "4 tablespoons rolled oats", "1 tablespoon butter" ]

[ "preheat oven to 180°c and line a muffin pan with paper cups.", "sift together the whole wheat flour and baking powder. add the sugar, oats and dates.", "whisk together the eggs and milk. combine with dry ingredients.", "add the butter and mix well.", "spoon into muffin trays. mix the topping and spread evenly over the top.", "bake for 20 minutes.", "turn out onto a wire rack and cool." ]

[ "wheat flour", "baking powder", "brown sugar", "rolled oats", "dates", "eggs", "milk", "butter", "streusel topping", "wheat flour", "cinnamon", "nutmeg", "brown sugar", "rolled oats", "butter" ]

[ "1 cup extra-firm tofu", "2 tablespoons olive oil", "½ onion (finely diced)", "1 medium clove garlic (minced)", "2 teaspoons sesame seeds", "1 tablespoon ginger (peeled and minced)", "½ teaspoon cumin, ground", "½ teaspoon ground turmeric", "3 cups cooked brown rice", "1 carrot (grated)", "1 cup frozen corn kernels", "1 cup frozen peas", "2-3 tablespoons low sodium soy sauce", "salt and pepper to taste" ]

[ "in a bowl, crumble the tofu and set aside.", "place a large sauté pan over medium heat. heat the olive oil and add the onion. sauté until softened, about 3 minutes.", "add the garlic and cook, stirring occasionally, for 1 minute.", "add the sesame seeds, ginger, ground cumin, turmeric, and tofu. stir the spices until well-incorporated, about 2 minutes.", "increase heat to medium-high. add the rice and grated carrot.", "stir frequently until the rice sizzles.", "stir in the corn, peas, and low sodium soy sauce and cook for a further 2 minutes.", "season well and serve as desired." ]

[ "extra tofu", "olive oil", "onion", "garlic", "sesame seeds", "ginger", "cumin", "turmeric", "brown rice", "carrot", "corn kernels", "peas", "soy sauce", "salt pepper" ]

[ "1 tablespoon olive oil", "½ onion chopped", "1 tablespoon minced garlic", "1/2 teaspoon red pepper flakes", "4 cups chopped ripe plum tomatoes", "1 cup vegetable stock", "4 kalamata olives, pitted and sliced", "4 green olives, pitted and sliced", "1 1/2 tablespoons capers, rinsed and drained", "1 can fish (pilchards : rinsed and cleaned)", "1/4 cup chopped fresh basil", "1 tablespoon minced fresh parsley", "3 cups cooked brown rice" ]

[ "in a large pan, heat the olive oil and add the onions. cook for 2 minutes and add the garlic.", "add in the red pepper flakes and tomatoes and stir well. pour in the vegetable stock and simmer for 3 minutes.", "add in the olives and capers and cook further. place the fish gently into the sauce and cook for 4 minutes without stirring.", "finish with basil and fresh parsley. serve over brown rice." ]

[ "olive oil", "onion", "garlic", "red pepper flakes", "plum tomatoes", "vegetable stock", "kalamata olives", "green olives", "capers", "fish", "basil", "parsley", "brown rice" ]

[ "1kg carrots (chopped)", "1½ tablespoons olive oil", "2 tablespoons harissa paste", "1 teaspoon cumin seeds", "4 large garlic cloves, skin on", "1 large onion, finely chopped", "1 l vegetable stock", "1 tablespoon honey", "to serve:", "4 tablespoon low fat yoghurt", "40g pomegranate seeds", "fresh coriander leaves (optional)", "whole wheat crusty bread and butter (optional)" ]

[ "preheat the oven to180°c. put the carrots on a large, shallow roasting tray and toss with 1 tbsp oil, the harrisa and cumin; season. add the garlic and roast for 45-50 mins until tender and starting to turn golden.", "heat the remaining ½ tbsp oil in a large saucepan over a low heat. cook the onion for 10 mins, then add the carrots and squeeze in the garlic (discard the skins). pour over the stock and 100ml water, bring to the boil, then reduce the heat and simmer for 10 mins.", "pour into a blender in batches (or use a stick blender) and blend until smooth. pour through a sieve, scraping back into the pan. add the honey, season with pepper and heat through. add a little more water or stock to loosen, if you like.", "spoon into bowls with a swirl of yoghurt, a scattering of pomegranate seeds and some coriander leaves, if using. serve with wholewheat bread." ]

[ "carrots", "olive oil", "harissa paste", "cumin seeds", "garlic", "onion", "vegetable stock", "honey", "yoghurt", "pomegranate seeds", "coriander leave", "wheat cru bread butter" ]

[ "200g oats", "200g low-fat yoghurt", "170ml almond milk", "1 ball stem ginger from a 350g jar, finely chopped", "410g tin sliced peaches in light syrup, drained and roughly chopped", "150g pack blueberries", "4 teaspoons roasted chopped hazelnuts" ]

[ "in a bowl, mix the oats, yogurt, milk and stem ginger until well combined.", "divide the mixture between 4 bowls (or sealable jars if taking to work), then top with the peaches and blueberries. cover and chill in the fridge overnight. the next day, remove from the fridge and scatter 1 teaspoon hazelnuts over each to serve. the oats will keep in the fridge, without the fruit and nuts, for up to 3 days." ]

[ "oats", "yoghurt", "almond milk", "ginger", "peaches", "blueberries", "hazelnuts" ]

[ "1 tablespoon olive oil", "½ onion diced", "¼ teaspoon smoked paprika", "½ teaspoon lime juice", "½ cup halved cherry tomatoes", "½ cup shredded cabbage or slaw mix", "1 can black beans (drained and rinsed)", "2 cups vegetable stock", "2 tablespoons crumbled feta cheese", "½ medium avocado, diced", "1 tablespoon chopped parsley", "2 cups baked tortilla chips" ]

[ "in a large pot, heat the oil and add the onions. cook till golden brown.", "add the smoked paprika, lime juice , cherry tomatoes and cabbage mix. sauté for 4 minutes.", "add in the black beans and vegetable stock, simmer for 10 minutes.", "serve with crumbled feta cheese, diced avocado, parsley and tortilla chips." ]

[ "olive oil", "onion", "paprika", "lime juice", "cherry tomatoes", "cabbage", "black beans", "vegetable stock", "feta cheese", "avocado", "parsley", "ed tortilla chips" ]

[ "500g chicken breast mince", "200g sweet potato boiled and mashed", "1 red onion, diced", "2 cloves garlic, finely grated", "fresh flat-leaf parsley", "2 tablespoons, chopped basil, plus extra to serve", "2 tablespoons, chopped parsley, plus extra to serve", "1 egg", "½ cup panko breadcrumbs", "100 g grated parmesan cheese", "2 tablespoons olive oil", "2 teaspoons sweet chilli sauce" ]

[ "place mince, sweet potato, onion, garlic, herbs, egg, breadcrumbs and parmesan in a large bowl. season with salt and pepper and mix well. using an ice cream scoop, shape mixture into 15 patties.", "heat half the oil in a large non-stick frying pan over medium heat. cook half the patties for 5 minutes on each side, or until golden brown and cooked through. repeat with remaining oil and patties. transfer patties to a serving plate with sauce. sprinkle with extra parsley and serve." ]

[ "chicken breast mince", "sweet potato", "red onion", "garlic", "af parsley", "basil extra", "parsley extra", "egg", "panko breadcrumbs", "parmesan cheese", "olive oil", "sweet chilli sauce" ]

[ "2 tablespoons coconut or vegetable oil", "200g frozen diced onion", "2 tablespoons ginger and garlic paste", "1 aubergine, cut into chunks", "175g okra, cut into chunks", "1 teaspoon fenugreek seeds", "1 teaspoon cumin", "pinch chilli flakes", "1 tin chopped tomato", "4 tablespoons plain yoghurt", "2 tablespoons tamarind sauce (optional)", "handful coriander leaves", "300g brown rice, cooked, to serve" ]

[ "heat 1 tbsp oil in a pan. add the onion and cook for 10 minutes, until softened. stir in the garlic and ginger paste. meanwhile, heat the remaining oil in a separate pan. add the aubergine and okra; fry until golden. stir in the fenugreek seeds, cumin and chilli flakes and cook for 1 minute.", "add the tomato and water to the onion mixture. bring to the boil, then reduce the heat and stir through the aubergine mixture. cook for 15 minutes, or until reduced.", "divide the curry between plates and drizzle over the yoghurt and tamarind sauce (if using). scatter over the coriander and serve with brown rice." ]

[ "coconut", "onion", "ginger garlic paste", "aubergine", "okra", "fenugreek seeds", "cumin", "chilli flakes", "tomato", "yoghurt", "tamarind sauce", "coriander leaves", "brown rice" ]

[ "2 tablespoons olive oil", "1 onion, finely chopped", "1 teaspoon salt", "1 cup brown risotto rice", "11/2 cups chicken stock", "1 can (400g) chopped tomatoes", "3 zucchini (sliced)", "1/4 cup (60g) parmesan cheese", "freshly ground black pepper", "2 tablespoons parsley (chopped)" ]

[ "preheat the oven to 200°c.", "heat an oven proof pot/casserole on medium heat. add oil, onion and salt, cook till translucent.", "add the brown risotto rice and stir for another minute. add the stock and canned tomatoes. bring to a simmer, stirring often.", "add the zucchini and sprinkle with parmesan and black pepper.", "cover the pot with a lid and bake for 30 minutes, or until rice is cooked.", "sprinkle with chopped parsley and serve." ]

[ "olive oil", "onion", "salt", "brown risotto rice", "chicken stock", "tomatoes", "zucchini", "parmesan cheese", "black pepper", "parsley" ]

[ "3 cups chopped iceberg lettuce", "1 roasted chicken thigh, diced", "1 stalk celery, diced", "1 carrot, diced", "1 hard-boiled egg, diced", "1 tablespoon crumbled blue cheese", "2 tablespoons honey-mustard vinaigrette", "vinaigrette:", "1 clove garlic, minced", "1 tablespoon white-wine vinegar", "1 1/2 teaspoons dijon mustard, (coarse or smooth)", "½ teaspoon honey", "⅛ teaspoon salt", "freshly ground pepper, to taste", "1/3 cup extra-virgin olive oil, or canola oil" ]

[ "arrange lettuce, chicken, celery, carrot, egg and blue cheese in a salad bowl or sealable container.", "for the dressing: whisk together all ingredients well.", "before serving, drizzle with dressing." ]

[ "iceberg lettuce", "chicken thigh", "celery", "carrot", "egg", "blue cheese", "honeymusd vinaigrette", "vinaigrette", "garlic", "white-wine vinegar", "dijon mustard", "honey", "salt", "pepper", "extravirgin olive oil" ]

[ "3 patty pans, sliced 1 small green zucchini, sliced", "1 small eggplant, peeled, sliced", "6 medium mushrooms, sliced", "1 sweet red pepper, seeded, cored and cut into chunks", "2 tablespoons plus 1 teaspoon extra-virgin olive oil", "6 cups water", "1 1/2 cups coarse polenta", "2 teaspoons butter", "1/4 teaspoon cracked black pepper", "2 cups frozen spinach, thawed", "2 tomatoes, sliced", "6 sun-dried tomatoes, soaked in water to rehydrate, drained and chopped", "10 ripe olives, chopped", "2 teaspoons oregano" ]

[ "heat the oven to the grill function. position the rack 4 to 6 inches from the heat source.", "brush the patty pans zucchini, eggplant, mushrooms and red pepper with 1 tablespoon of the olive oil. arrange in single layer on a baking sheet and broil under low heat. grill or broil, turning as needed, until the vegetables are tender, about 5 to 8 minutes. transfer to a bowl and set aside.", "heat oven to 180°c. coat an ovenproof baking dish with cooking spray.", "in a medium saucepan, bring water to a boil. reduce heat and slowly whisk in polenta. continue to stir and cook for about 5 minutes. when polenta comes away from side of pan, stir in margarine and black pepper. remove from heat.", "spread polenta in the baking dish. brush with remaining olive oil. place in the oven and bake for 10 minutes. remove and keep warm.", "drain spinach and press between paper towels. top polenta with spinach. add a layer of sliced tomatoes, chopped sun-dried tomatoes and olives. top with roasted vegetables and sprinkle with oregano.", "return to the oven for another 10 minutes. when warmed through, remove from the oven. cut into wedges and serve." ]

[ "patty pan green zucchini", "eggplant", "mushrooms", "sweet red pepper", "extra olive oil", "water", "polenta", "butter", "black pepper", "spinach", "tomatoes", "tomatoes", "olives", "oregano" ]

[ "2 medium sweet potatoes, scrubbed clean and cut into 5mm thick fries", "2 tablespoons olive oil", "1 red onion, thinly sliced", "½ lemon, juiced", "2 x 200g soya chicken-style pieces", "4 whole wheat pitta breads", "1 cup lettuce, finely shredded", "200g cherry tomatoes, roughly chopped", "for the tzatziki :", "½ cucumber, coarsely grated", "100g plain yoghurt", "1 lemon, zested, plus 1 tablespoon juice", "1 small garlic clove, finely crushed", "2 tablespoons fresh flat-leaf parsley, finely chopped" ]

[ "preheat the oven to 200°c. place a large, heavy baking tray inside to heat up.", "toss the sweet potatoes in 1 tbsp oil on the preheated tray and roast in the oven for 25 mins, tossing occasionally, until cooked.", "meanwhile, toss the red onion in the lemon juice in a bowl and set aside to pickle for 20 mins then drain.", "to make the tzatziki, place the grated cucumber in a sieve and squeeze out as much liquid as possible. add to a bowl and mix in the remaining ingredients. season to taste with freshly ground black pepper.", "about 5 mins before the sweet potatoes are ready, heat the remaining oil in a large, nonstick frying pan and cook the fillet pieces to pack instructions until piping hot and crisping.", "toast the pittas, then cut a pocket down one of the long sides. open up and spread over the tzatziki. fill with lettuce, cherry tomatoes, pickled red onion, fillet pieces and some sweet potato chips." ]

[ "sweet potatoes", "olive oil", "red onion", "lemon", "soya chicken pieces", "wheat pitta breads", "lettuce", "cherry tomatoes", "tzatziki", "cucumber", "yoghurt", "lemon juice", "garlic", "leaf parsley" ]

[ "⅓ cup quinoa, rinsed", "⅔ cup chicken stock (or water)", "1 tablespoon extra-virgin olive oil", "1 small onion, finely chopped", "1 medium carrot, grated", "1 red bell pepper, finely chopped", "2 cloves garlic, minced", "1 kg ground (minced) turkey", "2 tablespoons tomato paste", "¼ teaspoon cayenne pepper", "1 teaspoon garlic powder", "1 teaspoon onion powder", "2 large eggs, beaten", "2 teaspoon salt", "1 teaspoon ground black pepper", "3 tablespoons worcestershire sauce", "2 tablespoons brown sugar" ]

[ "in a small saucepan set over medium-high heat, combine the quinoa and chicken stock. bring to a simmer, then reduce the heat to medium-low, cover, and cook until the quinoa is tender, and the stock has been absorbed, about 15 to 20 minutes. remove from heat.", "preheat the oven to 180°c with a rack in the center position. line a large-rimmed sheet pan with parchment paper.", "heat the olive oil in a large skillet over medium heat. once the oil is glistening, add in the onion, carrot, and bell pepper and cook, stirring, until the onion is softened and translucent, about 5 minutes. stir in the garlic and cook until fragrant, about 1 minute more. remove from heat.", "in a large bowl, combine the turkey, cooked quinoa, cooked veggies, tomato paste, cayenne, garlic powder, onion powder, eggs, salt, pepper, and 2 tablespoons of the worcestershire sauce. mix well, then with wet hands, form the mixture into a loaf on the prepared sheet pan.", "in a small bowl, combine the brown sugar and the remaining 1 tablespoon of the worcestershire sauce. spread the mixture over the top of the meatloaf.", "bake for about 50 minutes, or until the internal temperature of the meatloaf reads 75°c with a meat thermometer." ]

[ "quinoa", "chicken stock", "extra-virgin olive oil", "onion", "carrot", "red bell pepper", "garlic", "turkey", "tomato paste", "cayenne pepper", "garlic powder", "onion powder", "eggs", "salt", "black pepper", "worcestershire sauce", "brown sugar" ]

[ "1½ cups whole wheat flour", "2 teaspoons baking powder", "1 teaspoon salt", "pinch of cayenne pepper", "¼ cup butter", "½ cup rolled oats", "½ cup mature cheddar cheese", "½ cup chopped walnuts", "2 large eggs", "½ cup buttermilk", "2 tablespoons flour (for rolling out and dusting)", "2 teaspoons low fat milk for brushing" ]

[ "preheat oven to 180°c.", "in a large bowl, sift the flour, baking powder, salt and cayenne pepper. rub in the butter.", "stir in the oats, cheese and walnuts.", "in a separate bowl, whisk the eggs and buttermilk together.", "whisk together the wet and dry ingredients.", "roll out on a floured surface and cut into circles (2.5cm thickness).", "place on a baking tray and brush the tops with milk. bake for 10-15 minutes. remove and cool." ]

[ "wheat flour", "baking powder", "salt", "cayenne pepper", "butter", "rolled oats", "mature cheddar cheese", "walnuts", "eggs", "buttermilk", "flour", "milk" ]

[ "2 tablespoons coriander (chopped)", "1 lime (zested and juiced)", "1 tablespoon honey", "2 cloves garlic (minced)", "½ teaspoon black pepper", "½ teaspoon salt", "1 whole skinless chicken (cut into 8 pieces)" ]

[ "in a bowl, mix together the marinade and coat the chicken. cover and allow to stand for 30 minutes in the refrigerator.", "preheat the oven to 180°c and coat a baking dish with cooking spray.", "place the chicken on the baking dish and roast for 45-50 minutes.", "remove and serve immediately." ]

[ "coriander", "lime", "honey", "garlic", "black pepper", "salt", "chicken" ]

[ "3 tablespoons sunflower oil", "1 large onion, peeled, halved and sliced", "2 cinnamon sticks", "500g lamb neck (cubed)", "1 ½ cups brown basmati rice", "2 cups lamb stock", "¼ cup pine nuts (toasted)", "1 tablespoons mint leaves" ]

[ "in a large pot, heat up the oil and add the cinnamon sticks. add in the onions and fry till lightly golden brown.", "add in the lamb and sear all sides well , about 10-15 minutes.", "add in the rice and sauté for 1 minute.", "add in the stock and simmer for 30 minutes covered.", "once the liquid has been absorbed, garnish with nuts and mint. serve." ]

[ "sunflower oil", "onion", "cinnamon", "lamb neck", "brown basmati rice", "lamb stock", "pine nuts", "mint leaves" ]

[ "3 cups pumpkin or butternut halved, seeded, and cut into wedges", "½ cup cake flour", "1 pinch freshly grated nutmeg", "12 sage leaves", "50 g raw almonds", "1 garlic clove", "1 teaspoon nutritional yeast (yeast flakes)", "5 tablespoons extra virgin olive oil", "1/4 cup sun-dried tomatoes, drained, patted dry, and finely chopped", "1 pinch each of salt and black pepper" ]

[ "preheat the oven to 200°c. line a sheet pan with parchment paper.", "spread the pumpkin over the prepared pan. cover with foil and bake for 20 minutes, then remove the foil and bake for about 20 minutes more, until the pumpkin is tender.", "remove from the oven and let cool, then scoop the flesh of the pumpkin into a bowl and mash it with a potato ricer.", "bring a large pot of salted water to a boil.", "add a pinch of salt to the bowl with the pumpkin and stir briefly to combine.", "on a lightly floured surface, roll the mixture into long cylinders around 2cm in diameter, then cut the cylinders into 3cm-long gnocchi.", "in a food processor, combine the sage, almonds, garlic, nutritional yeast, olive oil, a pinch of salt and pepper, and process until the mixture is well combined and smooth.", "add the gnocchi to the boiling water and cook until they start to float, then cook for 1 minute more. drain the gnocchi and return them to the pot.", "toss the gnocchi with the sage pesto, add the tomatoes and serve." ]

[ "pumpkin", "cake flour", "nutmeg", "sage leaves", "almonds", "garlic", "nutritional yeast", "extra virgin olive oil", "tomatoes", "salt black pepper" ]

[ "1 onion", "1 leek", "4 cloves garlic", "2 sprigs fresh rosemary", "2 teaspoons olive oil", "2 bay leaves", "1 butternut, large (800 g)", "250 g mushrooms", "410 g tinned chopped tomatoes (1 x 410 g tin)", "150 ml red wine, optional", "500 g beef goulash pieces", "8 black olives", "1/2 teaspoon salt & freshly ground black pepper" ]

[ "preheat the oven to 180ºc.", "peel the onion and chop. trim, wash and slice the leek. peel and slice the garlic.", "heat a large pan or ovenproof casserole on medium heat.", "finely slice the bacon. pick the leaves off the rosemary sprig and chop finely.", "pour the olive oil into the hot pan, add the sliced bacon, chopped rosemary and the bay leaves and gently fry, stirring regularly.", "add the sliced garlic, chopped onion and leek and cook for 10 minutes, stirring regularly.", "meanwhile, peel and cut the butternut into bite size cubes and add to the pan.", "clean the mushrooms and cut off the stems. add both the stems and whole mushroom tops to the pan.", "add the meat cubes, pour over the wine and simmer for 10 minutes. add the tinned tomatoes.", "rinse the tomato tin out with quarter tin of water and add to the pan or casserole. de-stone the olives by cutting in half. add to the casserole and mix in gently.", "bring the casserole to a boil and then place in the preheated oven to bake for 45 minutes, until thick and delicious." ]

[ "onion", "leek", "garlic", "rosemary", "olive oil", "bay leaves", "butternut", "mushrooms", "tomatoes", "red wine", "beef goulash pieces", "black olives", "salt black pepper" ]

[ "2 tablespoons olive oil", "1 large onion, chopped", "4 garlic cloves, minced", "1 kg chicken mince", "1 teaspoon salt", "2 tablespoons ground cumin", "1 tablespoon fennel seeds", "1 tablespoon dried oregano", "2 teaspoons chilli powder", "3 tablespoons flour", "2 cans cannellini beans", "2 cups spinach finely chopped", "11/2 cups frozen corn, (thawed)", "4 cups low-sodium chicken stock", "1/4 teaspoon crushed red pepper flakes", "freshly ground black pepper for seasoning", "½ cup parmesan cheese", "¼ cup flat leaf parsley, chopped" ]

[ "in a large heavy-bottomed saucepan heat the oil over medium-high heat. add the onion and cook until translucent, about 5 minutes.", "add the garlic and cook for 30 seconds. add the ground chicken, 1 teaspoon salt, cumin, fennel seeds, oregano, and chilli powder", "cook, stirring frequently, until the chicken is cooked through, about 8 minutes. stir the flour into the chicken mixture. add the beans, swiss chard, corn, and chicken stock. bring the mixture to a simmer, scraping up the brown bits that cling to the bottom of the pan with a wooden spoon.", "simmer for 55-60 minutes until the liquid has reduced by about half and the chili has thickened. add the red pepper flakes and simmer for another 10 minutes. season with salt and pepper, to taste.", "ladle the chili into serving bowls. sprinkle with the parmesan cheese and chopped parsley." ]

[ "olive oil", "onion", "garlic", "chicken mince", "salt", "cumin", "fennel seeds", "oregano", "chilli powder", "flour", "cannellini beans", "spinach", "corn", "chicken stock", "red pepper flakes", "black pepper", "parmesan cheese", "leaf parsley" ]

[ "70g butter", "500g cauliflower, grated or finely chopped", "350ml vegetable stock", "1 tablespoon olive oil", "1 small red onion, finely diced", "1 carrot, peeled and finely diced", "1 celery stick, finely diced", "2 garlic cloves, crushed", "1 cup shiitake mushrooms, finely chopped", "2 tablespoons cake flour", "1 tablespoon tomato purée", "100ml red wine", "1 x 390g tin green lentils, drained and rinsed", "1 tablespoon reduced-sodium soy sauce", "2 bay leaves (optional)", "5g fresh parsley, roughly chopped (optional)", "steamed green beans, to serve (optional)" ]

[ "melt the butter in a large saucepan over a medium heat. add the cauliflower and fry for 5-6 mins, stirring frequently, until fragrant and just starting to colour. melt the butter in a large saucepan over a medium heat. add the cauliflower and fry for 5-6 mins, stirring frequently, until fragrant and just starting to colour.", "pour over enough boiling water to just cover the cauliflower. bring to a simmer, then cover and turn down the heat to low. simmer for 10-12 mins until very soft. drain, reserving the cooking water.", "transfer the cauliflower to a food processor and whizz to a creamy purée, adding 3-4 tbsp cooking water to blend until completely smooth. season well and set aside. measure the remaining cauliflower water and top up with stock to make 500ml (add extra water if needed); set aside.", "meanwhile, heat the oil in a large saucepan over a medium heat. add the onion and fry for 5 mins, then add the carrot, celery and garlic and cook for 5 mins more, stirring frequently. add a splash of water if the veg starts to catch. add the mushrooms and cook for 5 mins more until just starting to colour.", "preheat the oven to 180°c. stir the flour into the veg to coat, then add the tomato purée, stock mixture, wine, lentils, soy sauce and bay leaves, if using. simmer for 15 mins, stirring occasionally, to thicken, then remove from the heat and tip into a deep 15 x 25cm baking dish. discard the bay leaves.", "carefully spoon the cauliflower mash over the filling and spread out in an even layer. use a fork to mark a pattern, if you like. place the dish on a baking tray and bake for 30 mins. scatter with parsley and serve with steamed green beans." ]

[ "butter", "cauliflower", "vegetable stock", "olive oil", "red onion", "carrot", "celery", "garlic", "shiitake mushrooms", "cake flour", "tomato purée", "red wine", "green lentils", "soy sauce", "bay leaves", "parsley", "green beans" ]

[ "3 large ripe bananas", "3 tablespoons vegetable oil", "¼ cup brown sugar", "225g whole wheat flour", "3 teaspoons baking powder", "3 teaspoons ground cinnamon", "50g dried fruit (optional)" ]

[ "preheat oven to 180°c.", "peel and mash the bananas in a bowl. add the vegetable oil and sugar. mix well.", "sift in the flour, baking powder, ground cinnamon. mix well.", "stir in the dried fruit.", "bake for 25-30 minutes. remove and cool before serving." ]

[ "bananas", "vegetable oil", "brown sugar", "wheat flour", "baking powder", "cinnamon", "fruit" ]

[ "1 butternut , peeled, deseeded and cut into 2.5cm chunks", "2 tablespoons vegetable oil", "salt and pepper (to taste)", "300g long-grain rice", "1 vegetable stock pot, made up to 550ml", "2 red onions, finely sliced", "2 garlic cloves, grated", "1cm piece ginger, peeled and grated", "400g tin chickpeas, drained and rinsed", "15g fresh parsley, roughly chopped", "40g roasted and salted peanuts, roughly chopped" ]

[ "preheat the oven to 180°c. put the squash in a large roasting tin and toss with the 1 tbsp oil; season lightly. roast for 30 mins until soft and golden, tossing halfway through.", "meanwhile, put the rice and stock in a lidded saucepan and bring to the boil over a high heat. reduce the heat, cover and simmer for 10-12 mins until the rice is cooked and the stock is absorbed. set aside with the lid on until needed.", "heat 1 tbsp oil in a large frying pan over a medium heat. sauté the onions for 15-20 mins, stirring occasionally, until golden. add the garlic and ginger; fry for 2-3 mins until fragrant. stir in the chickpeas, rice and most of the parsley.", "divide the pilaf between 4 plates and top with the roasted squash. scatter over the remaining parsley and the peanuts to serve." ]

[ "butternut", "vegetable oil", "salt pepper", "rice", "vegetable stock", "red onions", "garlic", "ginger", "tin chickpeas", "parsley", "peanuts" ]

[ "½ cup sprouted mung beans", "1 red pepper", "1 tomato", "¼ cucumber", "1 teaspoon sea salt", "½ teaspoon ground black pepper", "½ teaspoon ground cumin", "pinch of red chili powder", "½ lemon or lime juiced" ]

[ "rinse off your mung beans and place them in a container. fill the container with cool water, about double the amount of mung beans. the extra water will be soaked up by the beans. let them soak overnight and do not place them in the fridge.", "drain the water in the morning and give them a quick rinse. some of the beans may have already sprouted. place the beans on a thin cotton cloth and wrap it tightly around the beans.", "place the wrapped mung beans back into the container and cover with a breathable lid. if you don’t have a breathable lid, just partially cover the opening of the container to allow some air in. keep the beans in a warm and dark place until they have sprouted. this may take 1 or 2 days. when ready, rinse them off before eating.", "wash all your salad ingredients thoroughly and chop them into small cubes. then add them to a large bowl. add in your sprouted mung beans too. to make the dressing, combine the salt, pepper, cumin and chilli powder together in a small bowl. then squeeze the lemon or lime juice into the mixture as well and mix. pour the salad dressing into the bowl with your ingredients and toss to evenly coat the vegetables." ]

[ "mung beans", "red pepper", "tomato", "cucumber", "sea salt", "black pepper", "cumin", "red chili powder", "lemon" ]

[ "500g sweet potatoes (roughly 3), peeled and chopped into 2-3 cm pieces", "1½ tablespoons olive oil", "3 teaspoons smoked paprika", "1 onion, peeled and finely chopped", "1 red pepper, deseeded and roughly chopped", "2 garlic cloves, crushed", "1 teaspoon mild chilli powder", "2 teaspoons ground cumin", "1 teaspoons ground coriander", "1 tablespoon tomato purée", "2 x 400g tins chopped tomatoes", "2 x 400g tins black beans, drained and rinsed", "for the salsa:", "½ a red onion, peeled and finely chopped", "the juice of 1 lime", "200g cherry tomatoes, quartered", "½ a red chilli, finely chopped", "10g coriander, roughly chopped" ]

[ "preheat the oven to 180°c. tip the sweet potatoes into a roasting tin and add half the oil and 1 tsp of the smoked paprika. toss to coat the sweet potatoes and bake for 30 mins, until just tender.", "meanwhile, heat the remaining oil in a large saucepan and cook the onion and pepper gently for 8-10 minutes, until softened. add a splash of water if it looks like it might catch. stir in the garlic and cook for 1 minute, until softened. add the remaining spices and tomato puree and cook for a minute more, until aromatic. pour in the tomatoes, along with half a can of water, and simmer for 15-20 minutes, until slightly reduced and thickened.", "stir in the sweet potatoes and beans and simmer for a final 5 minutes. season to taste with black pepper.", "whilst the chilli is simmering, combine the red onion and lime juice and set aside for 5 minutes. add the cherry tomatoes and chilli (to your taste) and stir through the coriander when ready to serve.", "ladle the chilli into bowls and top with the salsa." ]

[ "sweet potatoes", "olive oil", "paprika", "onion", "red pepper", "garlic", "chilli powder", "cumin", "coriander", "tomato purée", "tomatoes", "black beans", "salsa", "red onion", "juice lime", "cherry tomatoes", "red chilli", "coriander" ]

[ "1 cup fresh raspberries", "1 cup fresh blueberries", "2 cups chopped apples", "2 tablespoons brown sugar", "1/2 teaspoon ground cinnamon", "1 teaspoon lemon zest", "2 teaspoons lemon juice", "1 1/2 tablespoons corn flour", "for the topping:", "1 egg white", "1/4 cup soy milk", "1/4 teaspoon salt", "1/2 teaspoon vanilla", "1 1/2 tablespoons brown sugar", "3/4 cup whole wheat flour" ]

[ "heat the oven to 180°c. lightly coat 6 individual ovenproof ramekins with cooking spray.", "in a medium bowl, add the raspberries, blueberries, apples, sugar, cinnamon, lemon zest and lemon juice. stir to mix evenly. add the cornstarch and stir until the cornstarch dissolves. set aside.", "in a separate bowl, add the egg white and whisk until lightly beaten. add the soy milk, salt, vanilla, sugar and pastry flour. stir to mix well.", "divide the fruit mixture evenly among the prepared dishes. pour the topping over each. arrange the ramekins on a large baking pan and place in oven.", "bake until the filling is tender and the topping is golden brown, about 30 minutes. serve warm." ]

[ "raspberries", "blueberries", "apples", "brown sugar", "cinnamon", "lemon zest", "lemon juice", "corn flour", "egg white", "soy milk", "salt", "vanilla", "brown sugar", "wheat flour" ]

[ "for the crumble topping:", "30g coconut oil", "50g whole wheat flour", "50g rolled oats", "2 tablespoons mixed seeds", "2 teaspoons brown sugar", "1 teaspoon ground cinnamon", "for the filling :", "2 apples, peeled, quartered, cored and finely sliced", "350g mixed fruit such as pitted cherries, blackberries, plums etc", "2 teaspoons wholewheat plain flour" ]

[ "preheat the oven to 180°c. rub the coconut oil into the flour and stir through the oats, seeds, sweetener and cinnamon and set aside for now.", "tip the fruit into a medium baking dish (roughly 1 litre) and sprinkle over the flour. toss until all the fruit is lightly coated. drizzle over the sweetener and spread out into an even layer.", "sprinkle over the crumble mix, transfer to the oven and bake for 35-40 mins, until the top is golden and crisp and the fruit is tender. serve with yogurt." ]

[ "crumble to", "coconut oil", "wheat flour", "rolled oats", "mixed seeds", "brown sugar", "cinnamon", "fill", "apples", "mixed fruit", "wheat flour" ]

[ "chicken:", "1 kg chicken breasts (cubed)", "3 teaspoons paprika", "1 teaspoon salt", "2 teaspoon crushed garlic", "for the sauce:", "2 tablespoons canola oil", "½ onion (sliced)", "3 heaped teaspoons mild curry powder", "1 teaspoon turmeric", "2 teaspoons paprika", "3 teaspoons crushed ginger and garlic", "2 sprigs curry leaves", "½ cup water", "1¾ cup diced tomatoes", "2 cups reduced fat coconut cream/milk", "1 cup low fat yoghurt", "1 tablespoon coriander (to garnish)" ]

[ "in a bowl, marinate the chicken with paprika, salt and crushed garlic for 30 minutes before cooking.", "in a pot, heat the oil and sauté the onion and spices.", "add the ginger, garlic paste, and curry leaves, and fry for a minute before adding the tomatoes.", "simmer until the tomatoes have softened.", "stir in the coconut cream/milk, cream and yoghurt and bring to the boil allowing the sauce to reduce and thicken, set aside.", "heat 5ml oil in a hot pan and sear the marinated chicken cubes in batches.", "add the seared chicken to the cooked sauce and simmer for 5 minutes.", "garnish with coriander and serve with whole wheat roti /naan or brown rice." ]

[ "chicken", "chicken breasts", "paprika", "salt", "garlic", "sauce", "canola oil", "onion", "curry powder", "turmeric", "paprika", "ginger garlic", "curry leaves", "water", "tomatoes", "coconut creammilk", "yoghurt", "coriander" ]

[ "2 tablespoon extra-virgin olive oil", "1 large onion, halved and thinly sliced", "2 ½ cups butternut (peeled, seeds and strings scooped out, and cubed)", "1 large pear (peeled, halved, cored, and coarsely chopped)", "½ teaspoon salt", "½ teaspoon freshly ground black pepper", "1½ tablespoons mild curry powder", "1 cup apple cider vinegar or apple juice", "3 cups water", "3/4 cup low fat cream", "for garnish:", "6 tablespoons low fat yoghurt", "dill sprigs, for garnish" ]

[ "in a large pot, heat the olive oil over medium heat.", "sauté the onion, stirring frequently, until soft, about 5 minutes.", "add the butternut and pear. season with salt and pepper.", "decrease the heat to low and cook, stirring occasionally, until the butternut softens and slightly caramelizes, about 15 minutes.", "add the curry powder and continue stirring for 1 minute. pour in the apple cider.", "increase the heat to medium, add the 3 cups water, and simmer until the butternut is completely cooked through, about 30 minutes.", "stir in the cream and return the soup to a simmer.", "in batches, carefully blend the hot soup.", "to serve, pour the soup into bowls and garnish with a dollop of yoghurt and dill sprigs." ]

[ "extra-virgin olive oil", "onion", "butternut", "pear", "salt", "black pepper", "curry powder", "apple cider vinegar", "water", "cream", "yoghurt", "dill" ]

[ "1 cup whole-wheat flour", "1 cup cake flour", "1 teaspoon baking powder", "1/2 teaspoon baking soda", "1 tablespoon sugar", "2 cups buttermilk", "1 egg", "4 egg whites" ]

[ "in a large mixing bowl, combine the flours, baking powder, baking soda and sugar.", "in a medium bowl, whisk together the buttermilk and whole egg. add to the flour mixture and stir to mix evenly.", "in a large metal or glass bowl, using an electric mixture on high speed, beat the egg whites until stiff peaks form. gently fold the egg whites into the flour mixture.", "preheat a waffle iron. spray with cooking spray if necessary. spoon or ladle about 3/4 cup of the batter into the waffle iron, depending on the size of the iron. spread slightly with a spoon and cook. repeat with the remaining batter to make 6 waffles." ]

[ "wheat flour", "cake flour", "baking powder", "baking soda", "sugar", "buttermilk", "egg", "egg whites" ]

[ "¼ cup eggplant, sliced", "1 teaspoon salt", "1 small carrots diced", "¼ cup red pepper, diced", "2 tablespoons olive oil", "1 teaspoon black pepper", "2 chicken breasts (skin removed)", "2 teaspoons smoked paprika", "2 teaspoons chicken spice", "¼ cup fresh lemon juice", "½ cup couscous", "1 cup chicken stock", "¼ cup frozen sweet corn (thawed)", "1 teaspoon parsley" ]

[ "preheat the oven to 180˚c. sprinkle eggplant with a pinch of salt and set aside for 10 minutes then rinse and pat dry. drizzle eggplant, carrots and red pepper with 10ml olive oil, season with salt and pepper, roast for 20 minutes.", "rub chicken breast with remaining olive oil, season with salt, pepper, smoked paprika and chicken spice. char-grill for 5-7 minutes until tender, then sprinkle with lemon juice and set aside.", "in a medium pot add chicken stock, bring to the boil, add couscous, remove from heat and set aside for 2 minutes with the pot lid on, then fluff with a fork.", "add roasted vegetables and sweetcorn to the couscous and toss gently to combine. plate savoury couscous and top with grilled chicken breast, garnish with parsley. serve immediately." ]

[ "eggplant", "salt", "carrots", "red pepper", "olive oil", "black pepper", "chicken breasts", "paprika", "chicken spice", "lemon juice", "couscous", "chicken stock", "sweet corn", "parsley" ]

[ "1 cup split red lentils", "3 tablespoon tahini", "2 tablespoon olive oil", "1 garlic clove", "3 tablespoon lemon juice", "1 teaspoon ground cumin", "1 teaspoon sweet paprika", "½ teaspoon sea salt flakes", "50g sundried tomatoes (optional)" ]

[ "rinse the lentils under cold water until the water runs clear. add to a small pot, cover with water, and bring to a soft boil. cook for about 10 minutes until mushy.", "to a food processor, add the cooked lentils, tahini, olive oil, garlic, lemon juice, cumin, paprika, salt, and sundried tomatoes if using. process until smooth. if you’re adding sundried tomatoes or other flavourings, you might want to add a couple of ice cubes or a little ice water (1 tablespoon at a time) to thin it to your desired consistency." ]

[ "red lentils", "tahini", "olive oil", "garlic", "lemon juice", "cumin", "sweet paprika", "sea salt flakes", "tomatoes" ]

[ "4 skinless chicken breasts", "freshly ground pepper, to taste", "1 tablespoon olive oil", "1 tablespoon honey", "2 teaspoons chili garlic sauce", "3 tablespoons rice wine vinegar", "2 tablespoons low-sodium soy sauce", "1 tablespoon peanut butter", "1/4 cup water", "1 cup cooked pad thai stir-fry noodles", "1 medium zucchini, spiralized (about 1 cup)", "2 medium carrots, spiralized (about 1 cup)", "1 cup bean sprouts", "1 cup thinly sliced cabbage", "1 lime, quartered", "1/4 cup unsalted peanuts, crushed", "2 tablespoons chopped cilantro" ]

[ "season chicken with pepper, to taste. in large, nonstick skillet over medium-high heat, heat olive oil and cook chicken until fully cooked and juices are clear.", "remove chicken from pan and allow to rest 5 minutes before slicing.", "to make sauce: in a small bowl, whisk together honey, chili garlic sauce, rice wine vinegar, soy sauce, peanut butter and water.", "add zucchini, carrots, rice noodles and chicken to pan; pour sauce over and toss to coat.", "toss in bean sprouts and cabbage.", "serve with lime wedge, crushed peanuts and cilantro." ]

[ "chicken breasts", "pepper", "olive oil", "honey", "chili garlic sauce", "rice wine vinegar", "soy sauce", "peanut butter", "water", "pad thai noodles", "zucchini", "carrots", "bean sprouts", "cabbage", "lime", "peanuts", "cilantro" ]

[ "1 small red onion, very finely sliced", "1 lemon, juiced", "2 x 60g bags wild rocket", "50g walnut halves, toasted", "2 garlic cloves, crushed", "50ml extra-virgin olive oil", "30g pack fresh basil", "30g grated pecorino", "2 x 400g tins chickpeas, drained", "1 large cucumber, finely sliced", "2 x 220g packs cherry tomatoes, halved" ]

[ "toss the onion with half the lemon juice and a small pinch of salt in a non-metallic bowl. set aside for 5 mins, stirring now and then. the onion will soften and turn pink.", "meanwhile, blitz 60g rocket in a small food processor with the toasted walnuts, garlic, oil, half the basil and 2 tbsp water. pulse to create a textured paste. stir in the cheese; season.", "spoon half the pesto into a bowl (set aside the rest for another recipe) and stir in 1 tbsp water and the remaining lemon juice.", "toss 60g rocket with the onion and lemon juice, chickpeas, cucumber and tomatoes in a large bowl. add the dressing and the remaining basil leaves. gently toss together, then divide between 6 serving plates." ]

[ "red onion", "lemon", "wild rocket", "walnut halves", "garlic", "extravirgin olive oil", "basil", "pecorino", "chickpeas", "cucumber", "cherry tomatoes" ]

[ "2 tablespoons vegetable oil", "4cm piece ginger, cut into fine matchsticks", "1 garlic clove, sliced", "1 red onion, sliced lengthways", "1 teaspoon cumin seeds", "1 teaspoon mustard seeds", "1 head green cabbage, halved, cored and chopped into 5cm pieces", "2 tablespoons desiccated coconut" ]

[ "heat the oil in a wok or a large frying pan. add the ginger, garlic, onion, and a little seasoning, and then stir-fry over a medium heat for 8 minutes, or until softened and golden.", "add the cumin, tumeric and mustard seeds, cook for 1 minute or until the mustard seeds start to pop. add the cabbage, coconut and 1tbsp water and continue cooking for 5 minutes or until softened. serve immediately." ]

[ "vegetable oil", "ginger", "garlic", "red onion", "cumin seeds", "mustard seeds", "green cabbage", "coconut" ]

[ "2 cups asparagus", "1/4 cup water", "3/4 cup unsalted chicken stock", "1 tablespoon all-purpose flour plus 1/4 cup, divided", "1 teaspoon italian seasoning", "3/4 teaspoon garlic powder", "1/4 teaspoon smoked paprika", "2 kg chicken cutlets", "1/2 teaspoon ground pepper", "1 tablespoon extra-virgin olive oil", "1 1/2 cups thinly sliced yellow onion", "1/2 cup dry white wine", "1/2 cup grated pecorino romano cheese, divided", "1/3 cup skim milk", "1/2 teaspoon salt", "1 tablespoon finely chopped fresh flat-leaf parsley" ]

[ "preheat oven to 180 °c.", "place asparagus and water in a microwave-safe dish; cover with plastic wrap or a microwave-safe lid. microwave on high until tender, about 2 minutes. carefully drain; set aside.", "whisk stock and 1 tablespoon flour in a small bowl until smooth; set aside.", "combine the remaining 1/4 cup flour, italian seasoning, garlic powder and paprika in a shallow dish. sprinkle chicken with pepper; dredge both sides in the flour mixture, shaking off excess. (discard the remaining flour.).", "bake chicken in the oven for 10-15 minutes at 180°c. remove and set aside once cooked completely.", "heat oil and add onion to the pan; cook over medium heat, stirring occasionally, until lightly browned and softened, about 4 minutes. add wine; cook stirring constantly to scrape up any browned bits from the bottom of the pan, until reduced by half, about 2 minutes. stir in the reserved broth mixture; cook until the sauce is thickened and coat the back of a spoon, about 2 minutes.", "reduce heat to medium-low; stir in 1/4 cup pecorino, half-and-half and salt. add the asparagus and chicken; cook, turning the chicken to coat, until the cheese is melted and the chicken is warmed through, 1 to 2 minutes. sprinkle with the remaining 1/4 cup pecorino and parsley." ]

[ "asparagus", "water", "chicken stock", "all-purpose flour", "italian seasoning", "garlic powder", "paprika", "chicken cutlets", "pepper", "extra-virgin olive oil", "yellow onion", "white wine", "pecorino romano cheese", "milk", "salt", "leaf parsley" ]