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Ashikan

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diabetic-friendly-recipes

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[ "1/2 teaspoon ground cumin", "1/2 teaspoon ground ginger", "1/2 teaspoon ground turmeric", "1/2 teaspoon fine sea salt", "1/4 teaspoon ground cinnamon", "1/4 teaspoon ground black pepper", "2 tablespoons extra-virgin olive oil", "1 onion, chopped", "3 cloves garlic, minced", "2 tablespoons tomato paste", "3 cups low-sodium vegetable stock", "2 large orange flesh sweet potatoes, peeled and cut into bite size cubes", "1 x 400g can diced tomatoes", "1 x 400g can chickpeas, rinsed and drained", "1/2 cup raisins, preferably golden", "for lemon cous cous:", "1 ½ cups water", "1/4 cup lemon juice", "2 teaspoons grated lemon zest", "1 1/2 cup couscous", "1/4 cup chopped fresh parsley" ]

[ "combine cumin, ginger, turmeric, salt, cinnamon and pepper. set aside.", "in a large skillet, heat oil and add onion. cook for 5 minutes and then add garlic and cook for a further 2 minutes.", "stir in spice mixture and tomato paste and cook 1 minute, stirring. stir in stock, potatoes, tomatoes and their juice, beans and raisins. bring to a boil.", "reduce heat to medium-low and simmer, covered, about 20 minutes or until potatoes are tender and sauce is thickened.", "meanwhile, in a medium saucepan, bring 1 1/2 cups water, lemon juice and zest to a boil. remove from heat. stir in couscous. cover and let sit 5 minutes or until all liquid is absorbed. fluff with a fork. serve with tagine and garnish with parsley." ]

[ "cumin", "ginger", "turmeric", "sea salt", "cinnamon", "black pepper", "extra-virgin olive oil", "onion", "garlic", "tomato paste", "vegetable stock", "orange flesh sweet potato", "tomatoes", "chickpeas", "raisins", "lemon", "water", "lemon juice", "lemon zest", "couscous", "parsley" ]

[ "2 tablespoons olive oil", "1 small onion (peeled and chopped)", "1 small potato (peeled and diced)", "3 cups watercress (washed and thicker stalks removed)", "1 cup spinach", "2½ cups low sodium vegetable stock", "salt and black pepper", "½ teaspoon lemon juice" ]

[ "in a pan, heat the olive oil and add the onion and potato. sauté for 5-7 minutes until the vegetables are soft but not brown.", "add the watercress and spinach, season well. cover with the stock and cook for 4 minutes or until the leaves have wilted.", "remove and cool. add in the lemon juice and puree the soup. cover and refrigerate overnight.", "serve chilled." ]

[ "olive oil", "onion", "potato", "watercress", "spinach", "vegetable stock", "salt black pepper", "lemon juice" ]

[ "1 teaspoon sesame oil", "1 yellow capsicum, sliced", "2 garlic cloves", "1.5 cups black beans", "3 wholegrain wraps", "½ cup kimchi", "1 scallion, chopped", "½ avocado", "cilantro sauce:", "¼ cup sunflower seeds", "¼ teaspoon nutritional yeast", "2 tablespoon hemp seeds", "½ jalapeños, deseeded", "½ cup fresh coriander", "3 tablespoon lime", "¾ cup soy milk", "1 pinch sea salt flakes" ]

[ "heat the sesame oil in a pan on medium heat, add the sliced yellow capsicum and cook for 5 minutes. add the black beans and garlic to the pan, season with a pinch of salt, and cook for an additional 5 minutes.", "in a blender, combine all the cilantro sauce ingredients and blend until smooth. assemble the quesadilla by layering a wrap with the cilantro sauce, cooked beans, chopped scallions, kimchi, and diced avocado.", "grill the assembled quesadilla for a couple of minutes on each side until golden and crispy. cut the grilled quesadilla into three pieces and serve with extra cilantro sauce on the side." ]

[ "sesame oil", "yellow capsicum", "garlic", "black beans", "wholegrain wrap", "kimchi", "scallion", "avocado", "cilantro sauce", "sunflower seeds", "nutritional yeast", "hemp seeds", "jalapeños", "coriander", "lime", "soy milk", "sea salt flakes" ]

[ "1 cup tofu diced", "2 tablespoons corn flour", "1 tablespoon canola oil", "2 teaspoons minced garlic and garlic", "50g sliced baby marrow", "50g sliced red pepper", "50g sliced green pepper", "50g broccoli florets", "1 tablespoon reduced-sodium soy sauce", "1 tablespoon chili sauce", "1 teaspoon sesame seeds", "1½ teaspoons tomato paste", "2 tablespoons spring onions, sliced" ]

[ "toss tofu with corn flour until coated.", "in a pan heat canola oil, add tofu and cook until crispy and golden brown. set aside when done.", "in the same pan, add garlic, ginger, baby marrow, peppers, broccoli and stir for 2-3 minutes until crispy and cooked.", "mix soy sauce, chili sauce, sesame seeds and tomato paste in a bowl.", "return the cooked tofu to the vegetables and pour the sauce evenly over the ingredients. allow to cook for 1-2 minutes, stirring often. serve with pasta and top with spring onions." ]

[ "tofu", "corn flour", "canola oil", "garlic garlic", "baby marrow", "red pepper", "green pepper", "broccoli florets", "soy sauce", "chili sauce", "sesame seeds", "tomato paste", "spring onions" ]

[ "100 g baby spinach", "1 medium beetroot", "50 g danish feta cheese", "1 pomegranate, or 100g fresh pomegranate seeds", "50 g radishes", "30 g baby spring onions", "2 tablespoons olive oil", "2 teaspoons red wine vinegar" ]

[ "boil the whole beetroot, with the skin on, until soft.", "wash the baby spinach and pat off the excess water with some paper towel, or spin in a salad spinner if you have one.", "wash the radishes and thinly slice them.", "once your beetroot is cooked, leave it to cool slightly. while it’s still a bit warm, use your hands to rub the skin off the beetroot. give the beetroot a rinse to remove the excess skin. cut into small cubes.", "if you have a whole pomegranate, cut it in half. hold the pomegranate half in your hand with the cut side toward your hand, leaving a gap between the pomegranate and the palm of your hand, by gripping the edges of the pomegranate with your fingertips. hold the pomegranate over a large bowl, and using a large spoon, whack the back end of the pomegranate and the seeds will release from the shell. repeat this until you have retrieved all of the jewels.", "assemble your salad by adding the chopped beetroot, crumble over the feta, add the slices of radishes, sprinkle over the pomegranate jewels and baby spring onions. drizzle the salad with olive oil and vinegar and serve." ]

[ "baby spinach", "beetroot", "danish feta cheese", "pomegranate", "radishes", "baby spring onions", "olive oil", "red wine vinegar" ]

[ "1 1/2 cups oat milk", "1/2 cup strawberries", "1/4 cup oatbran", "1 banana", "1 tablespoon chia seeds", "1 tablespoon peanut butter" ]

[ "add all the ingredients to your blender and blitz until smooth and fully combined. serve over ice." ]

[ "oat milk", "strawberries", "oatbran", "banana", "chia seeds", "peanut butter" ]

[ "4 chicken breasts (skinless and sliced into strips)", "2 tablespoons tandoori spice", "juice from 1 lemon", "salt and black pepper to taste", "4 tablespoons whole wheat flour", "2 eggs (lightly beaten)", "2 cups oats" ]

[ "pat the chicken dry with a clean paper towel.", "in a small bowl, mix together the tandoori spice, lemon juice, salt and pepper. rub into chicken and marinate for 30 minutes.", "coat the chicken in the flour, then eggs and cover with oats. refrigerate for 2 hours before cooking.", "air fry for 20 minutes at 160°c. serve hot." ]

[ "chicken breasts", "tandoori spice", "juice lemon", "salt black pepper", "wheat flour", "eggs", "oats" ]

[ "½ teaspoon dried oregano", "½ teaspoon salt", "½ teaspoon paprika", "½ teaspoon dried cumin powder", "½ teaspoon black pepper", "½ teaspoon cayenne pepper", "1 tablespoon olive oil", "1 cup shredded turkey", "¼ cup red onion diced", "2 teaspoons minced garlic cloves", "¼ cup diced green pepper", "¼ cup red kidney beans (rinsed and drained)", "1 cup water", "¼ cup brown rice", "2 whole wheat tortillas" ]

[ "mix all seasoning ingredients together in a small bowl.", "drizzle oil over a cubed turkey, mix to coat. sprinkle to coat.", "heat 1 tablespoon in a large skillet over high heat. add turkey, cook it for 2 minutes than remove it. refry beans for 1 minute than place it aside.", "in the skillet add red onion, garlic, and green pepper cook for 1 minute until onion is translucent.", "add beans, cubed turkey and water. stir and cook for 2 minutes until reduces slightly.", "simmer for 5minutes until thickened. cook rice according to the packet instruction, then set it aside.", "assemble the burrito and serve warm." ]

[ "oregano", "salt", "paprika", "cumin powder", "black pepper", "cayenne pepper", "olive oil", "turkey", "red onion", "garlic cloves", "green pepper", "red kidney beans", "water", "brown rice", "wheat tortillas" ]

[ "125g whole wheat flour", "125g self-raising flour", "½ teaspoon bicarbonate of soda", "¼ cup brown sugar", "150g greek-style yoghurt", "120ml olive oil", "2 eggs", "1 teaspoon vanilla extract", "1 lemon, zested and juiced", "175g courgetti, grated", "25g oats" ]

[ "preheat the oven 160°c. line a 12-hole muffin tin with paper muffin cases. put all the ingredients except the oats in a large bowl and whisk for 2-3 mins until well combined.", "divide between the muffin cases. scatter over the rolled oats. bake for 30-35 mins until risen, golden and cooked through. leave to cool in the tin for 10 mins, then transfer to a wire rack to cool completely." ]

[ "wheat flour", "selfraising flour", "bicarbonate soda", "brown sugar", "greek yoghurt", "olive oil", "eggs", "vanilla extract", "lemon", "courgetti", "oats" ]

[ "500g sweet potatoes, scrubbed and cut into wedges", "2 tablespoons olive oil", "2 x 145g tins tuna, drained", "325g tin sweetcorn, drained", "3 spring onions, sliced", "½ cup lighter cheddar", "1 lemon, juiced", "1 butterhead lettuce, shredded", "1 carrot, scrubbed and peeled into ribbons", "1 small red onion, finely sliced" ]

[ "preheat the oven to 200°c. tip the sweet potato into a shallow roasting tin, drizzle over 1 tbsp oil, season and toss to coat. spread out in a single layer and roast for 30-35 mins, turning halfway through, until golden and crisp.", "mix the tuna, sweetcorn and most of the spring onions in a bowl; season well. arrange the wedges in the centre of the tin and spoon over the tuna mix. scatter over the cheese and bake for a further 6-8 mins until the cheese is golden and bubbling.", "whisk the remaining 1 tbsp oil, the lemon juice and some seasoning in a bowl. add the lettuce, carrot and red onion, and toss well. scatter the reserved spring onions over the wedges and serve with the salad." ]

[ "sweet potatoes", "olive oil", "tuna", "tin sweetcorn", "spring onions", "cheddar", "lemon", "butterhead lettuce", "carrot", "red onion" ]

[ "2 tablespoons olive oil", "1 large red onion, finely chopped", "2 teaspoons smoked paprika", "2 tablespoons tomato purée", "30g pack fresh basil, finely chopped", "300g pearl barley", "1 tin chopped tomatoes", "1 litre vegetable stock", "1 dried bay leaf (optional)", "2 aubergines (about 300g each), cut into 3-4cm chunks", "8 whole large garlic cloves, unpeeled", "1 cup whole cherry tomatoes", "2 tablespoons walnut halves", "1/2 cup ricotta cheese" ]

[ "preheat the oven to =180°c. heat ½ tbsp oil in a casserole dish or large pan. add the onion, partially cover, and cook for 10 mins, stirring occasionally, until softened. stir in the smoked paprika, tomato purée and the basil stalks, adding a splash of water if it’s dry. cook, stirring, for 2-3 mins.", "stir in the pearl barley, cook for 1 min, then add the chopped tomatoes, stock and bay leaf. season with black pepper and bring to the boil. reduce the heat and simmer for 30 mins, stirring occasionally (and adding 100-200ml just-boiled water to loosen if needed), until cooked.", "in a large roasting tin, toss the aubergines in the remaining 1½ tbsp olive oil and season, ensuring the chunks are in a single layer . add the garlic cloves. roast for 10 mins, then scatter the cherry tomatoes over. roast for 20 mins until the veg is tender.", "for the final 5 mins of roasting, spread the walnuts out in another roasting tin and bake until toasted; cool slightly, then chop.", "squeeze the roasted garlic from their skins, using the back of a knife, onto a chopping board. stir into the barley, then fold in half the roasted veg. season with black pepper.", "serve the risotto topped with the remaining veg, a spoonful of ricotta, the toasted walnuts, and the basil leaves." ]

[ "olive oil", "red onion", "paprika", "tomato purée", "basil", "pearl barley", "tomatoes", "vegetable stock", "bay leaf", "aubergines", "garlic", "cherry tomatoes", "walnut halves", "ricotta cheese" ]

[ "1 ½ cups whole wheat flour", "1 teaspoon baking powder", "1 cup buttermilk or maas", "2 eggs, beaten", "4 baby marrows, coarsely grated", "2 teaspoons coriander (finely chopped)", "1 teaspoon cumin seeds", "6 tablespoons grated cheddar or mozzarella cheese", "2 tablespoons sunflower or olive oil for frying" ]

[ "place dry ingredients in a large mixing bowl. beat buttermilk and eggs together in a separate bowl. stir buttermilk mixture into the dry mixture until well combined.", "stir in the baby marrows, coriander, cumin seeds , cheese and mix to form a thick batter.", "heat half of the oil in a large frying pan and fry spoonful's of the mixture until golden brown. turn over and fry on the other side until golden brown and cooked. drain on paper towel.", "repeat with remaining mixture and more oil if necessary. serve as desired." ]

[ "wheat flour", "baking powder", "buttermilk", "eggs", "baby marrows", "coriander", "cumin seeds", "cheddar mozzarella", "sunflower" ]

[ "2 tablespoons plain low- fat yogurt", "2 teaspoons chopped fresh dill", "2 teaspoons lemon juice", "½ teaspoon grated radish", "¼ cucumber finely diced", "½ teaspoon cumin powder", "1 can shredded tuna(drained)", "to serve:", "1 whole-wheat pita", "½ cup watercress" ]

[ "combine yogurt, dill, lemon juice, grated radish , cucumber and cumin powder in a small bowl; stir in tuna.", "stuff the pita half with the tuna mixture and watercress." ]

[ "yogurt", "dill", "lemon juice", "radish", "cucumber", "cumin powder", "tuna", "wheat pita", "watercress" ]

[ "2 tablespoons plus 2 teaspoons sesame oil, divided", "3 tablespoons reduced-sodium soy sauce", "¼ teaspoon crushed red pepper", "3 boneless, skinless chicken breasts, thinly sliced", "1 1/2 cups ramen noodles", "3 tablespoons vegetable oil, divided", "2 cups mushrooms, thinly sliced", "4 cloves garlic, minced", "2 tablespoons chopped fresh ginger", "1 bunch scallions, thinly sliced", "2 cups small broccoli florets (about 1 large crown)", "1 red bell pepper, sliced", "1 cup snow peas, halved", "4 ½ cups thinly sliced cabbage (1/2 head)", "¾ cup unsalted chicken stock", "1 teaspoon cornstarch" ]

[ "combine 2 tablespoons sesame oil, soy sauce and crushed red pepper in a large bowl. add chicken, toss to coat, and set aside.", "bring a large pot of water to a boil. cook noodles in the boiling water according to package directions. drain, transfer to a large bowl and toss with the remaining 2 teaspoons sesame oil. set aside.", "heat 1 tablespoon vegetable oil in a large skillet or wok over medium-high heat until shimmering. add mushrooms and cook until juices are released and the mushrooms are golden and tender, 4 to 5 minutes. stir in garlic, ginger and scallions and cook until fragrant, 1 minute. transfer to a medium bowl.", "add broccoli, bell pepper, and snow peas. cook until tender-crisp, 2 to 3 minutes. stir in cabbage and cook until wilted, 2 minutes. transfer to the bowl with the mushroom mixture.", "heat the remaining 1 tablespoon vegetable oil in the pan over medium-high heat. add the reserved chicken, leaving the sauce in the bowl. sauté the chicken until cooked through, 2 to 3 minutes. meanwhile, add broth and cornstarch to the reserved sauce and whisk to combine. add the sauce to the pan with the chicken; simmer until thickened, 1 to 2 minutes", "add the vegetable mixture to the pan and toss to combine. transfer the chicken and vegetables to the bowl with the noodles and toss to combine." ]

[ "sesame oil", "soy sauce", "red pepper", "chicken breasts", "ramen noodles", "vegetable oil", "mushrooms", "garlic", "ginger", "scallions", "broccoli florets", "red bell pepper", "snow peas", "cabbage", "chicken stock", "cornstarch" ]

[ "400g potatoes", "250g frozen leaf spinach (130g once defrosted and excess water squeezed out)", "1 tablespoon olive oil", "1 large red onion, thinly sliced", "5 eggs", "salt and pepper, to season" ]

[ "boil the potatoes in their skins for 15–20 minutes (depending on size) until almost cooked, but still firm. drain and run them under a cold tap to make them easier to handle, before cutting each potato into 1⁄2cm-thick slices.", "meanwhile, defrost the spinach, squeeze out the excess water and chop it slightly.", "add the oil to a large non-stick frying pan and put onto a medium heat. add the onion and cook for 2–3 minutes until soft.", "beat the eggs with the pepper, mix in the spinach and then add the potatoes.", "pour the egg mixture into the frying pan. use a spatula to press the tortilla down, and to press in the sides to create an even shape.", "once the tortilla has almost set (approx 5 minutes) invert onto a plate, then slide it back into the pan to cook the other side for 5 minutes. reduce the heat and turn the tortilla twice more, cooking for 2–3 minutes on each side to make sure the centre is cooked.", "slide the tortilla onto a plate and leave to cool for 10-15 minutes. ideally, serve warm, as it tastes much better. for a packed lunch, allow to cool completely before slicing and packing." ]

[ "potatoes", "leaf spinach", "olive oil", "red onion", "eggs", "salt pepper" ]

[ "500g boneless chicken breast without the skin", "3 tablespoons olive oil", "4 large cloves of garlic, minced", "1 teaspoon thyme, dried", "½ teaspoon oregano, dried", "salt to taste", "½ teaspoon ground black pepper", "1 teaspoon lemon zest" ]

[ "find a ziplock bag and lay the chicken flat inside it. use something heavy and wide to pound it so that it spreads wider.", "mix all the other ingredients in a bowl and add it to the ziplock bag. massage the chicken so that the mix is evenly spread across it. after this, put the bag or plate in the fridge and let it stay there for at least 4 hours so it can absorb the marinade.", "once ready, preheat the oven for a while before you add the chicken. it should cook quickly, so keep it on each side for 3 minutes to get the grill marks." ]

[ "chicken breast", "olive oil", "garlic", "thyme", "oregano", "salt", "black pepper", "lemon zest" ]

[ "1 tablespoon olive oil", "1 red onion, finely chopped", "3 tomatoes, diced (or 1 tin of diced tomatoes)", "2 x tin red kidney beans, drained and rinsed", "2 tablespoon tomato paste", "1 cup water (or vegetable stock)", "3 sheets puff pastry" ]

[ "preheat the oven to 180°c. heat the oil in a saucepan over medium. add the onions and sauté until soft. add the tomatoes and leave to simmer for a few minutes, stirring occasionally.", "add the kidney beans and tomato paste and stir to coat. add the water. bring to a boil, cover, and lower heat to a simmer for around 10 minutes. remove from the heat to cool.", "in the meantime, grease 6 ramekins or a 6-hole extra-large muffin tin. cut the pastry to size and line each tin. also, cut 6 pie lids. spoon the bean mixture into the pastry. cover with the pastry lids and press around the sides to seal. brush some water over the top, and poke a hole in the top of each pie. bake for 20 to 25 minutes or until golden." ]

[ "olive oil", "red onion", "tomatoes", "red kidney beans", "tomato paste", "water", "puff pastry" ]

[ "3 carrots (300g)", "2 parsnips (200g)", "400g potatoes", "2 small red onions", "2 tablespoons olive oil", "2 whole pickles with dill", "100ml soured cream", "20g fresh dill", "4 eggs" ]

[ "scrub the carrots, parsnips and potatoes, and chop into 1cm chunks. peel and chop the onions to match (reserving ½ an onion for later).", "drizzle 1 tbsp of oil into a large frying pan on a medium-low heat. add the chopped veg and cook for 20 mins, stirring often, until softened. season to perfection with sea salt and black pepper.", "meanwhile, finely slice the remaining onion, place in a small bowl and scrunch with a pinch of salt and a splash of the dill pickle jar vinegar, then set aside. finely chop the pickles with half of the fresh dill, then stir through the soured cream. season with black pepper and set aside.", "add a splash of pickle juice to the veg and let it bubble and crisp up a bit. drizzle 1 tbsp of oil into a separate frying pan on a medium heat, crack in the eggs and fry for 2-3 mins or until cooked to your liking. plate up the hash, topped with a fried egg, a dollop of soured cream, some pickled onion and a crack of black pepper, finished with the remaining fresh dill." ]

[ "carrots", "parsnips", "potatoes", "red onions", "olive oil", "pickles dill", "red cream", "dill", "eggs" ]

[ "500g extra firm tofu", "1½ tablespoons low sodium soy sauce", "1 tablespoon rice vinegar", "3 teaspoons vegetable oil", "2 cloves garlic (minced)", "1 teaspoon ginger (grated)", "1 tablespoon corn flour", "½ cup low sodium vegetable stock", "1 tablespoon honey", "1 ½ teaspoons tomato paste", "2 teaspoons sesame oil", "½ teaspoon sambal olek/spicy asian sauce", "2 spring onions (sliced)", "2 cups broccoli (steamed)" ]

[ "preheat the oven to 180°c and coat a baking tray with non-stick cooking spray.", "pat the tofu dry with a paper towel.", "marinate the tofu: combine ½ the soy sauce, rice vinegar, oil, half of the minced garlic and half of the grated ginger in a bowl. add tofu and toss to coat. marinate 30 minutes.", "sprinkle 1 tbsp cornstarch over tofu and turn to coat evenly. spread tofu on the baking sheet in a single layer.", "bake 30 minutes, turning frequently, or until brown all sides.", "while the tofu is baking, whisk together broth, honey, remaining 1 tbsp soy sauce, remaining vinegar, sesame oil, tomato paste and hot sauce in small bowl. set it aside.", "add remaining vegetable oil to a large sauté pan or wok over medium-high heat. add spring onions and the rest of the garlic and ginger, and stir-fry 1 minute. add sauce mixture and cook 2-3 minutes, or until thickened.", "stir in the baked tofu and broccoli into the sauce and serve." ]

[ "extra firm tofu", "soy sauce", "rice vinegar", "vegetable oil", "garlic", "ginger", "corn flour", "vegetable stock", "honey", "tomato paste", "sesame oil", "sambal olek asian sauce", "spring onions", "broccoli" ]

[ "2 large orange sweet potatoes", "2 tablespoons olive oil", "2 tablespoons lemon juice", "salt and pepper to taste", "1 teaspoon chili flakes", "2 teaspoons black sesame seeds" ]

[ "wash and peel sweet potato; make 8 wedges from each potato.", "rinse and drain, then marinate in olive oil, lemon juice, salt, pepper and chili flakes for 2 hours.", "place over a hot grill pan and char on both sides.", "finish off cooking in the oven at 200°c for 5-6 min until crisp.", "remove and sprinkle with black sesame seeds.", "serve as desired." ]

[ "orange sweet potatoes", "olive oil", "lemon juice", "salt pepper", "chili flakes", "black sesame seeds" ]

[ "1 small head of broccoli (approx 350g), cut into florets", "30g pack fresh basil", "100g sunflower seeds", "1 lemon, zested and juiced", "50ml olive oil", "to serve: selection of crudités (such as carrot sticks, mangetout, cucumber batons and pepper slices)," ]

[ "steam the broccoli for 5 mins until just tender, then allow to cool in a colander.", "once cooled, put the broccoli, basil, sunflower seeds and lemon zest and juice in a blender. blitz briefly, then add the olive oil. season and blitz again until smooth. if needed, add a splash of water until you reach the desired consistency. serve the pesto in individual pots with the crudités. store in an airtight container in the fridge (it will keep for 2-3 days)" ]

[ "broccoli", "basil", "sunflower seeds", "lemon", "olive oil" ]

[ "2 tablespoons olive oil", "3 cups chopped onions", "500g low-fat cottage cheese", "1 tablespoon worcestershire sauce", "1 teaspoon garlic powder", "1 teaspoon balsamic vinegar", "1/2 teaspoon onion powder", "1/4 teaspoon ground pepper" ]

[ "heat oil in a large skillet over medium-high heat. add onions and cook, stirring occasionally, until starting to soften, about 3 minutes. reduce heat to medium-low and continue cooking, stirring occasionally, until the onions are golden brown, 20 to 25 minutes. add water, 1 tablespoon at a time, if needed, to keep the onions from burning. transfer the onions to a medium bowl; let cool until closer to room temperature, about 15 minutes.", "meanwhile, place cottage cheese in a food processor and process on high until smooth and creamy, about 1 minute. add worcestershire, garlic powder, vinegar, onion powder and pepper; pulse until well blended. add to the onions; stir until the onions are incorporated. serve at room temperature or refrigerate for 1 hour and serve chilled." ]

[ "olive oil", "onions", "cottage cheese", "worcestershire sauce", "garlic powder", "balsamic vinegar", "onion powder", "pepper" ]

[ "1 tablespoon olive oil", "1 large onion, finely chopped", "4 cloves garlic, finely chopped", "1-3 green chillies, finely chopped", "1 tablespoon chopped fresh ginger", "1 teaspoon turmeric", "750g potatoes, peeled and cut into small pieces", "1/2 teaspoon red chilli powder", "750g spinach leaves, washed and chopped" ]

[ "heat the oil in a non-stick frying pan, add the onion, garlic, chilli and ginger and cook for 2-3 minutes until softened.", "stir in the turmeric and cook for 5 minutes. add the potatoes and red chilli powder, stir, cover and cook for 15-20 minutes over a medium heat, stirring regularly.", "stir through the spinach, cover and cook for 25 to 30 minutes, until the potatoes are tender and the mixture quite dry.serve with brown rice" ]

[ "olive oil", "onion", "garlic", "green chillies", "ginger", "turmeric", "potatoes", "red chilli powder", "spinach" ]

[ "1 tablespoon extra-virgin olive oil", "500g extra-firm tofu, drained and crumbled", "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 spinach, torn", "3 tablespoons unsweetened almond milk", "1/2 teaspoon rice vinegar" ]

[ "heat oil in a large nonstick skillet over medium heat.", "add tofu; cook, stirring often, until most of the moisture has evaporated, 5 to 7 minutes.", "stir in onion powder, garlic powder, turmeric, pepper and 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." ]

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

[ "1 tablespoon olive oil", "1 small onion, diced", "2 medium tomatoes, diced", "3 cloves garlic, thinly sliced", "1 piece fresh ginger, peeled and minced", "1 green chili, seeded and minced", "1 tablespoon tomato paste", "1 teaspoon ground turmeric", "1 teaspoon curry powder", "1 teaspoon salt", "½ teaspoon ground pepper", "750g boneless, skinless chicken breast, cut into cubes", "½ medium red bell pepper, diced", "½ medium green bell pepper, diced", "¼ cup water", "juice of 1/2 lemon or lime", "fresh cilantro and/or mint for garnish" ]

[ "heat oil in a large saucepan over medium heat. add onion and cook, stirring occasionally, until soft, 2 to 3 minutes. add tomatoes, garlic, ginger, chilli, tomato paste, turmeric, curry powder, salt and pepper. bring to a simmer. reduce heat to maintain a simmer, cover and cook for 10 minutes.", "add chicken and continue to simmer. cook, stirring occasionally, until the chicken is almost cooked through, about 5 minutes. add water and allow to reduce. add bell peppers and lemon (or lime) juice and cook, stirring occasionally, until the chicken is just cooked through, 5 to 10 minutes more.", "garnish with cilantro and/or mint, if desired." ]

[ "olive oil", "onion", "tomatoes", "garlic", "ginger", "green chili", "tomato paste", "turmeric", "curry powder", "salt", "pepper", "chicken breast", "red bell pepper", "green bell pepper", "water", "juice lemon", "cilantro mint" ]

[ "3 unpeeled pears, core removed, cubed", "1/3 cup semi-sweet chocolate chips", "1 tablespoon grated fresh ginger", "1/4 cup wholewheat flour", "1/2 cup rolled oats", "2 tablespoons brown sugar", "1/3 cup soft margarine" ]

[ "preheat oven to 180°c. in a bowl, combine pears, chocolate chips, ginger and 1 tbsp flour.", "divide the mixture among 6 individual ramekins. in a separate bowl, mix the remaining flour, rolled oats, brown sugar and margarine until moistened and sticks together under finger pressure.", "bake for 30 minutes. cool and serve." ]

[ "pears", "chocolate chips", "ginger", "wheat flour", "rolled oats", "brown sugar", "soft margarine" ]

[ "1 tablespoon oil", "1/2 onion (chopped)", "1 cup frozen carrot and pea medley", "2 cloves fresh garlic", "2 eggs", "3 cups cooked brown rice", "3 tablespoons low sodium soy sauce", "salt, to taste", "crushed black pepper, to taste", "2 tablespoons chives, (chopped)" ]

[ "heat a pan over a medium-high heat, add oil and swirl to coat", "saute onion for 3 to 4 minutes before adding in the garlic and cooking for an additional minute", "add the vegetables and saute for 3 to 4 minutes", "stir in the egg and scramble", "stir in the pre-cooked brown rice and soy sauce", "season with salt and black pepper", "garnish with chopped chives and serve immediately" ]

[ "oil", "onion", "carrot pea medley", "garlic", "eggs", "brown rice", "soy sauce", "salt", "black pepper", "chives" ]

[ "½ teaspoon butter", "1 teaspoon chili flakes", "2 teaspoons grated ginger", "½ cup low fat coconut milk", "¼ cup chicken stock", "3 ½ cups pumpkin (cubed)", "2 cups frozen snap peas (blanched)", "2 spring onions (finely sliced)" ]

[ "in a large pot, melt the butter and add the chili flakes. add in the pumpkin and sauté well.", "mix in the ginger and add the coconut milk and chicken to stock. bring to a boil.", "cook for 10 minutes before adding the snap peas and spring onions.", "serve immediately over a bed of wild rice." ]

[ "butter", "chili flakes", "ginger", "coconut milk", "chicken stock", "pumpkin", "snap peas", "spring onions" ]

[ "650g potatoes, scrubbed and cut into wedges", "3 tablespoons vegetable oil", "1 x 400g tin chickpeas, drained and rinsed", "1 onion, finely chopped", "1 lemon, zested, ½ juiced", "10g fresh coriander, finely chopped", "1 tablespoon medium curry powder", "5 whole wheat rolls, 1 torn into chunks, rest split open", "2 tablespoons chickpea flour", "1 carrot, peeled and shaved into ribbons with a veg peeler", "4 tablespoons mango chutney", "½ butterhead lettuce, washed, leaves separated and torn if large" ]

[ "preheat the oven to 200°c. tip the potato wedges onto a baking tray and drizzle with 1½ tbsp oil; season. toss to coat, then space out on the tray. roast for 30-35 mins, turning halfway, until crisp on the outside and fluffy in the middle.", "meanwhile, pat the chickpeas dry with kitchen paper and tip into a food processor with the onion, lemon zest, half the coriander, the curry powder and torn bread. season well, then pulse to a chunky paste that holds together when pressed. shape into 4 patties. dust the patties with the flour to coat.", "heat 1½ tbsp oil in a frying pan over a medium-high heat and fry the patties for 2-3 mins each side until golden and crisp.", "put the carrot in a bowl and toss with the lemon juice, remaining coriander and a pinch of salt. add 1 tbsp mango chutney and a few lettuce leaves to each split roll. top with a patty, some carrot, then the bun tops. serve with the potato wedges and leftover carrot salad." ]

[ "potatoes", "vegetable oil", "tin chickpeas", "onion", "lemon", "coriander", "curry powder", "wheat roll", "chickpea flour", "carrot", "mango chutney", "butterhead lettuce" ]

[ "50g wheat bran", "100ml semi-skimmed milk", "1 medium egg", "75g brown sugar", "½ teaspoon of vanilla extract", "100g whole wheat flour", "½ teaspoon baking soda", "½ teaspoon baking powder", "100g fresh blueberries" ]

[ "preheat the oven to 190°c. mix together the wheat bran and milk, and then allow to stand for 10 minutes.", "in a large bowl, mix together the egg, all but 1tbsp of the brown sugar and the vanilla extract. beat in the bran mixture. sift together the plain and wholemeal flours, baking soda and baking powder. stir into the bran mixture until just blended, then gently fold in the blueberries.", "divide the mixture between 6 non-stick, flour-dusted muffin tins and sprinkle with the remaining sugar baie in the preheated oven for 15-20 minutes, or until the tops feel springy to the touch. cool before serving." ]

[ "wheat bran", "milk", "egg", "brown sugar", "vanilla extract", "wheat flour", "baking soda", "baking powder", "blueberries" ]

[ "2 mixed-coloured peppers", "1 red onion", "1½ teaspoon of frozen chopped garlic", "½ a bunch of fresh basil (10g)", "1 tablespoon olive oil", "300g self-raising flour, plus extra for dusting", "1 x 400g tin of plum tomatoes", "1/2 cup mozzarella cheese", "100g bag of mixed leaf salad" ]

[ "deseed the peppers and peel the onion. finely slice it all with the basil stalks, reserving the leaves, and chuck into a large non-stick frying pan on a medium-low heat with 1 tablespoon of oil and the garlic. cook for 15 minutes, or until golden and softened, stirring regularly.", "meanwhile, place the flour in a large bowl with a pinch of sea salt, add 160ml of water and mix into a dough, then knead on a flour-dusted surface for 2 minutes. dust the bowl with a little extra flour, plop the dough back in, cover and leave to rest.", "tip the tomatoes into the pan, breaking them up with a wooden spoon, then swirl a splash of water around the tomato tin and into the pan. tear in most of the basil leaves and leave to bubble for 5 minutes, then season to perfection.", "preheat the oven to full whack. divide the dough into four, roll and stretch each piece into ovals about 2mm thick, then place onto two oiled baking trays. spoon the tomato sauce onto each oval, leaving a 2cm gap around the edge. tear and dot over the mozzarella with the remaining basil leaves. pinch and twist the ends of the dough, folding over the sides over the filling slightly so you have a boat shape, and brush with olive oil.", "cook on the bottom of the oven for 10 minutes, or until golden and crisp. serve with a green salad." ]

[ "mixedred peppers", "red onion", "garlic", "basil", "olive oil", "selfraising flour extra", "plum tomatoes", "mozzarella cheese", "mixed leaf salad" ]

[ "2 cups chickpea penne", "¼ cup extra-virgin olive oil", "2 large cloves garlic, sliced", "pinch of crushed red pepper", "8 cups chopped kale", "1 cup cremini mushrooms, quartered", "½ teaspoon dried thyme", "½ teaspoon salt", "grated parmesan cheese for serving (optional)" ]

[ "cook pasta according to package directions. reserve 1 cup of the cooking water, then drain.", "meanwhile, heat oil in a large skillet over medium heat. add garlic and crushed red pepper; cook, stirring once, until fragrant, about 1 minute. add kale, mushrooms, thyme and salt; cook, stirring occasionally, until the vegetables are soft, about 5 minutes.", "stir in the pasta and enough of the reserved water to coat; cook, stirring, until combined and hot, about 1 minute more. serve topped with parmesan, if desired." ]

[ "chickpea penne", "extra-virgin olive oil", "garlic", "red pepper", "kale", "cremini mushrooms", "thyme", "salt", "parmesan cheese" ]

[ "¼ cup low-fat yoghurt", "2 tablespoons low-fat milk", "1 whole green chilli", "½ small onion, diced", "2 tablespoons vegetable oil", "1 clove garlic, minced", "¼ cup peppadew", "1 tablespoon semolina", "2 tablespoons chickpea flour", "1 tablespoon cake flour", "1 teaspoon baking powder", "2 tablespoons maize meal", "1 teaspoon salt", "100ml fresh moringa", "¼ cup sun-dried tomatoes", "1 small baby marrow", "1 teaspoon sesame seeds" ]

[ "preheat oven at 180°c. line baking tray with sheet paper, set aside.", "in a medium bowl mix yoghurt, milk, green chillies, onion, vegetable oil, garlic, peppadew.", "in a separate bowl sift all dry ingredients and add to the yoghurt mixture. gently fold in moringa ,sun-dried tomatoes and baby marrow into the mixture", "gently pour the mixture into the lined baking tray. top with sesame seeds and bake at 180°c for 30 minutes or until skewer test comes out clean." ]

[ "yoghurt", "milk", "green chilli", "onion", "vegetable oil", "garlic", "peppadew", "semolina", "chickpea flour", "cake flour", "baking powder", "maize meal", "salt", "moringa", "tomatoes", "baby marrow", "sesame seeds" ]

[ "1 large eggplant", "2 teaspoons oil", "¼ cup bulgur wheat", "1 cup boiling water", "1 tablespoon diced onion", "1/8 teaspoon cumin powder", "1/8 teaspoon chili powder", "1 clove garlic, minced", "¼ cup chopped tomatoes", "¼ cup kidney beans", "1 cup sliced spinach", "1 tablespoon diced peppers", "1 teaspoon salt", "½ teaspoon pepper", "2 tablespoons parmesan cheese", "2 tablespoons sour cream", "¼ cup fresh coriander" ]

[ "preheat oven to 190℃. spray a baking tray with “spray and cook”. slice eggplant in half, lengthwise, sprinkle with salt and set aside for 10 minutes, then rinse well and scoop out and reserve the flesh. leave some flesh to form a shell.", "brush with 5ml oil, season with a pinch of salt and bake for 5-7 minutes, set aside. soak bulgur wheat in 250ml of hot water for 30 minutes, then fluff with a fork.", "in a saucepan, heat remaining oil. add in onion, cumin powder, chili powder, garlic, andd tomatoes. simmer for 8-10 until a sauce consistency is reached. add the diced reserved eggplant flesh and kidney beans and simmer for a further 5 minutes. remove from heat.", "mix in the bulgar wheat, spinach, and peppers. season with salt and pepper. fill eggplant with tomato-bulghur filling. top with a sprinkle of cheese and bake for 15 minutes or until golden and bubbly.", "garnish eggplant with sour cream and coriander or as desired and serve." ]

[ "eggplant", "oil", "bulgur wheat", "water", "onion", "cumin powder", "chili powder", "garlic", "tomatoes", "kidney beans", "spinach", "peppers", "salt", "pepper", "parmesan cheese", "cream", "coriander" ]

[ "500g chicken breast, cut into strips", "2 tablespoons olive oil", "1 onion, finely sliced", "1 red pepper, deseeded and cut into strips", "1 yellow pepper, deseeded and roughly chopped", "1 x 175g pack baby corn and mangetout, baby corn halved lengthways", "2 teaspoons sesame seeds, toasted (optional)", "cooked wild rice or noodles, to serve (optional)", "for the marinade:", "¼ cup low sodium soy sauce", "1 tablespoon apple cider vinegar", "2 tablespoons brown sugar", "1 red chilli, chopped" ]

[ "combine the marinade ingredients in a bowl, add the chicken and turn to coat. cover and chill for 1 hour.", "heat half the olive oil in a frying pan. add the chicken and marinade, then fry for 5-7 minutes, until the chicken is cooked through. remove from the pan and set aside. wipe the pan clean.", "heat the remaining oil in the pan. add the onion, peppers, baby corn and mangetout. add 1-2 tbsp water, stir-fry for 2-3 minutes, then return the chicken to the pan. cook for 1-2 minutes more.", "scatter the chicken and veg with the sesame seeds and serve with rice or noodles." ]

[ "chicken breast", "olive oil", "onion", "red pepper", "yellow pepper", "baby corn corn", "sesame seeds", "rice", "marinade", "soy sauce", "apple cider vinegar", "brown sugar", "red chilli" ]

[ "for the burger :", "½ cup red lentils", "2 cups boiling water", "1 teaspoon oil", "½ white onion (chopped)", "¼ teaspoon garlic (chopped)", "¼ teaspoon ginger(chopped)", "½ teaspoon cumin", "¼ teaspoon cayenne pepper", "½ cup chickpeas (drained)", "1 tablespoon fresh ginger (ground)", "1 egg", "1½ tablespoons parsley (chopped)", "1 tablespoon coriander (chopped)", "1 cup breadcrumbs", "for the coriander garlic cream:", "½ cup plain yoghurt", "1 garlic clove (crushed)", "1 tablespoon fresh parsley (chopped)", "1 teaspoon coriander (chopped)" ]

[ "for the burger : add lentils to boiling water and simmer for 10 minutes until soft.", "in a frying pan, heat oil and cook onion until soft.", "add spices to the onion and cook till fragrant. using a food processor, blend half of the lentils, all of the chickpeas, and the onion with spices, ginger, and egg.", "by hand, mix in the rest of the lentils, parsley, coriander, and breadcrumbs.", "form patties with hands and fry for about 3-4 minutes on each side in a pan. drain on a paper towel.", "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.", "for the coriander and garlic sauce: combine all ingredients in a bowl and mix well. keep refrigerated until ready to serve.", "assemble as desired and serve immediately." ]

[ "burger", "red lentils", "water", "oil", "white onion", "garlic", "ginger", "cumin", "cayenne pepper", "chickpeas", "ginger", "egg", "parsley", "coriander", "breadcrumbs", "coriander garlic cream", "yoghurt", "garlic", "parsley", "coriander" ]

[ "2 x 400g tins chickpeas, rinsed and drained", "2 spring onions, finely chopped", "2 garlic cloves, crushed", "1 teaspoon ground cumin", "10g fresh coriander, chopped", "15g fresh parsley, chopped", "1 lemon, zested and juiced", "30g flour", "2 tablespoons olive oil, plus extra for greasing", "1 x 440g jar tomato and herb pasta sauce", "200g couscous", "2 cups vegetable stock" ]

[ "put the chickpeas, spring onions, garlic, cumin, half the coriander and parsley, and half the lemon zest in a food processor. blend to a coarse paste, but not completely smooth. transfer to a bowl. season the mix well and stir in the flour.", "heat the oven to 180°c. roll the chickpea mixture into 16 balls. transfer the balls to a 20 x 30cm baking dish at least 5cm deep. drizzle over 1 tbsp oil, toss to coat the falafel, then bake for 15-20 mins until firm and crisp.", "spoon the pasta sauce into the dish around the falafel and bake for 15 mins until the sauce has thickened and the falafel looks golden.", "meanwhile, put the couscous in a heatproof bowl with the remaining lemon zest, 1 tbsp oil and some seasoning. pour over the hot stock, cover with a plate and leave to absorb for 10 mins. once absorbed, use a fork to fluff up and separate the grains. stir in the lemon juice. toss most of the chopped herbs through the couscous and scatter the remaining over the falafel bake." ]

[ "chickpeas", "spring onions", "garlic", "cumin", "coriander", "parsley", "lemon", "flour", "olive oil extra", "tomato pasta sauce", "couscous", "vegetable stock" ]

[ "1 tablespoon extra virgin olive oil", "2 teaspoons mustard seeds", "1 teaspoon cumin seeds", "½ teaspoon ground cinnamon", "1 teaspoon chilli paste", "¼ tablespoon tomato paste", "½ teaspoon salt", "½ teaspoon ground black pepper", "8 skinless chicken drumsticks", "½ brown onion finely chopped", "1 red pepper, diced", "1 teaspoon ground cumin", "1 cup green peas fresh, shelled", "250 g pearl couscous larger", "2 cups reduced salt chicken stock", "fresh coriander (cilantro) to serve" ]

[ "preheat the oven to 180°c. in a bowl, mix 1/2 tbsp of olive oil with the mustard seeds, cumin seeds, cinnamon, chilli paste, tomato paste and a little salt and pepper.", "place the chicken drumsticks in a bowl and season with the spicy oil mix. place the chicken on an oven rack and bake in the preheated oven for about 30 minutes, turning the drumsticks from time to time.", "heat the remaining olive oil in a non-stick pan. add the chopped onion and ground cumin and stir for 1 minute. add the diced capsicum and stir on medium heat for 3 minutes.", "add the peas and pearl couscous and stir well for 30 seconds, before adding the chicken stock. bring to a simmer, cover with a lid and cook for 10 minutes on very low heat.", "serve the chicken drumsticks on a bed of pearl couscous garnished with coriander leaves." ]

[ "extra virgin olive oil", "mustard seeds", "cumin seeds", "cinnamon", "chilli paste", "tomato paste", "salt", "black pepper", "chicken drumstick", "brown onion", "red pepper", "cumin", "green peas", "pearl couscous", "salt chicken stock", "coriander" ]

[ "500 g sausage (good quality boerewors)", "2 large onions, chopped", "1 clove garlic, crushed", "1 teaspoon dried sweet basil", "250 g mushrooms, sliced", "1 tin tomato and onion mix (1 x 410 g tin)", "1 tin baked beans (1 x 410 g tin)", "2 teaspoons worcestershire sauce", "20 ml sugar", "freshly ground black pepper", "fresh basil leaves for garnish" ]

[ "cook sausage in a pan until done. remove from pan and allow to cool down slightly. cut into thin rings.", "sauté onion in pan until almost tender. add garlic, sweet basil, mushrooms. sauté until mushrooms just go tender.", "add sausage, baked beans, tomato stew, worcestershire sauce and sugar.", "simmer for 7-10 minutes.", "add black pepper and garnish with fresh basil leaves." ]

[ "sausage", "onions", "garlic", "sweet basil", "mushrooms", "tomato onion mix", "ed beans", "worcestershire sauce", "sugar", "black pepper", "basil leave" ]

[ "4 corn tortillas, each cut into 8 triangles", "1 tablespoon olive oil", "1 red onion, sliced", "2 garlic cloves, crushed", "1 x 400g tin red kidney beans, drained and rinsed", "1 x 400g tin chopped tomatoes", "4 eggs", "100g low-fat greek-style yoghurt", "1 lime, 1⁄2 juiced, 1⁄2 cut into wedges", "5g fresh coriander, leaves picked", "1 small avocado, diced" ]

[ "preheat the oven to 200°c. put the tortilla triangles on a large baking tray, spaced apart, and set aside. heat the oil in a large, ovenproof frying pan over a medium heat. fry the onion for 5 mins, then add the garlic and fry for 1 min. add the kidney beans and fry for 2 mins, then add the tomatoes and ½ tin of water.", "bring to the boil, then reduce the heat and simmer for 10 mins. make 4 indents in the sauce and crack an egg into each one. cook for 5 mins until the eggs are starting to set. transfer the pan to the oven and put the tortillas on the shelf below. bake for 5-7 mins until the eggs are set and the tortillas are golden.", "meanwhile, mix the yogurt with the lime juice. to serve, scatter the coriander and avocado over the eggs and serve with the crispy tortillas, lime wedges and yogurt." ]

[ "corn tortillas", "olive oil", "red onion", "garlic", "red kidney beans", "tomatoes", "eggs", "greek yoghurt", "lime", "coriander", "avocado" ]

[ "½ cup finely grated cucumber", "1 cup low fat yoghurt", "1 tablespoon lemon juice", "½ tablespoon olive oil", "1 garlic clove, grated", "¼ teaspoon salt", "1 tablespoon chopped dill", "1 tablespoon chopped mint, optional" ]

[ "in a colander , add the grated cucumber and gently squeeze out a bit of the excess water.", "in a medium sized bowl, combine the cucumber, yoghurt, lemon juice, olive oil, garlic, salt, dill, and mint, if using.", "chill until ready to use." ]

[ "cucumber", "yoghurt", "lemon juice", "olive oil", "garlic", "salt", "dill", "mint" ]

[ "2 heads cauliflower trimmed and cut into florets", "2 cups whole milk, divided", "2 tablespoons cake flour", "2 teaspoons garlic powder", "2 teaspoons ground pepper", "100g cream cheese, at room temperature", "1 cup grated parmesan cheese, divided", "1 cup whole-wheat panko breadcrumbs", "2 tablespoons chopped fresh flat-leaf parsley", "1 tablespoon extra-virgin olive oil", "⅛ teaspoon salt" ]

[ "preheat oven to 200°c. coat a baking dish with cooking spray.", "steam cauliflower for about 6 minutes. remove the cauliflower from the pot; set aside.", "add 1 1/2 cups milk to a saucepan and bring to a low boil over medium-high heat. whisk flour into the remaining 1/2 cup milk; gradually add the mixture to the boiling milk. cook, whisking constantly, until slightly thickened, about 1 minute. reduce heat to low and whisk in garlic powder and pepper. add cream cheese and 3/4 cup parmesan, whisking until the cheese is melted and the mixture is smooth. remove from heat. gently stir the cauliflower into the cheese mixture; transfer to the prepared baking dish.", "combine panko, parsley, oil, salt and the remaining 1/4 cup parmesan in a small bowl; sprinkle evenly over the cauliflower mixture. bake until the mixture is bubbly and the topping is crispy and golden brown, about 20 minutes. let stand for 5 minutes before serving." ]

[ "cauliflower", "milk", "cake flour", "garlic powder", "pepper", "cream cheese", "parmesan cheese", "wheat panko breadcrumbs", "leaf parsley", "extra-virgin olive oil", "salt" ]

[ "crust:", "1½ cups whole wheat flour", "1 teaspoon finely chopped rosemary", "½ cup melted butter", "½ teaspoon salt", "2 teaspoons low-fat milk", "filling:", "½ cup low-fat milk", "4 eggs, beaten", "salt and crushed black pepper", "dash cayenne pepper (optional)", "1 can tuna in brine, drained", "250g baby tomatoes, halved", "¼ cup grated low-fat mozzarella cheese" ]

[ "preheat oven to 180°c", "combine all crust ingredients and mix with a fork.", "use your hands to finish the mixing and then divide into small balls. press into greased muffin tray or mini quiche tins and pinch the top (with your finger or a fork).", "mix the milk, eggs and seasoning together and set aside.", "mix the tuna, tomatoes and cheese and fill the pastry-lined muffin cups.", "divide the egg mix between the crusts and bake for 20-30 mins or until egg has set.", "serve each quiche with a large side salad." ]

[ "crust", "wheat flour", "rosemary", "butter", "salt", "milk", "filling", "milk", "eggs", "salt black pepper", "cayenne pepper", "tuna", "baby tomatoes", "mozzarella cheese" ]

[ "dressing:", "1 small clove garlic", "3 tablespoons lime juice", "2 teaspoons salt", "1/4 teaspoon chilli powder", "1/4 cup extra-virgin olive oil", "salad:", "1 can pinto beans, drained and rinsed", "1 1/3 cups fresh corn kernels", "1 orange or yellow bell pepper, seeded and diced", "1/2 small red onion, finely chopped (about 1/4 cup)", "salt and freshly ground black pepper", "1 cup cherry tomatoes, halved", "1 small avocado, halved, seeded and diced", "1/4 cup chopped fresh cilantro, leaves and stems" ]

[ "make the dressing: smash the garlic clove, sprinkle with a pinch of the salt, and, with the flat side of a large knife, mash and smear the mixture to a coarse paste. whisk the garlic paste, lime juice, remaining salt and chilli powder together in a bowl. gradually whisk in the olive oil, starting with a few drops and then adding the rest in a steady stream.", "for the salad: toss together the beans, corn, bell pepper, and onions. add the dressing and toss to coat evenly. gently fold in the tomatoes, avocado, and cilantro. adjust seasoning with salt and pepper to taste and serve." ]

[ "dressing", "garlic", "lime juice", "salt", "chilli powder", "extra-virgin olive oil", "salad", "pinto beans", "corn kernels", "orange", "red onion", "salt black pepper", "cherry tomatoes", "avocado", "cilantro" ]

[ "1/2 cup light brown sugar, divided", "¾ cup coconut oil, plus 1 tablespoon", "3 large eggs", "3 teaspoons vanilla essence, divided", "2 ¼ cups white wholewheat flour, divided", "3 teaspoons ground cinnamon, divided", "1 teaspoon baking soda", "1 teaspoon baking powder", "½ teaspoon salt", "1 cup low fat greek yoghurt", "2 medium granny smith apples, peeled and cut into ½ cm cubes (about 3 cups)", "½ cup old-fashioned rolled oats", "¼ cup chopped pecans" ]

[ "preheat oven to 180°c. coat a baking dish with baking spray.", "combine ¼ cup sugar and coconut oil in the bowl of a stand mixer fitted with a paddle attachment. beat on medium speed until light and fluffy, about 3 minutes. add eggs, 1 at a time, beating on low speed just until blended after each addition. add 2 teaspoons vanilla; beat on low until blended.", "whisk 1 3/4 cups flour and 2 teaspoons cinnamon in a medium bowl. add baking soda, baking powder and salt; whisk to combine. add the flour mixture to the butter mixture alternately with yoghurt, beginning and ending with the flour mixture and beating on low speed just until blended after each addition. fold in apples.", "combine oats, pecans and the remaining 1/2 cup flour, remaining brown sugar and 1 teaspoon cinnamon in a medium bowl. add 1 tablespoon coconut oil and use your fingers to work it into the mixture until blended and crumbly.", "spread half the batter in an even layer in the prepared baking dish. sprinkle evenly with half the oat-pecan mixture. spoon the remaining batter on top and spread it to the edges of the pan. top with the remaining oat-pecan mixture.", "bake until a wooden pick inserted in the center of the cake comes out clean, 45 to 55 minutes. if necessary, loosely cover with foil after about 30 minutes to prevent excessive browning. let cool in the pan on a wire rack for 15 minutes." ]

[ "brown sugar", "coconut oil", "eggs", "vanilla essence", "white wholewheat flour", "cinnamon", "baking soda", "baking powder", "salt", "greek yoghurt", "granny smith apples", "olded rolled oats", "pecans" ]

[ "2 cups dry chickpeas soaked for 8 hours or overnight", "1 cinnamon stick", "4 green cardamoms", "1 black cardamom", "½ teaspoon black peppercorns", "½ teaspoon baking soda", "½ tablespoon salt + more to taste", "water", "6 tablespoons pindi chole masala", "2 teaspoons ginger, thinly sliced", "4 green chilis, halved lengthwise", "4 tablespoon vegan butter, melted" ]

[ "to a pressure cooker, add soaked chickpeas, the whole spices, baking soda, salt, and enough water to just cover the chickpeas. pressure cook on medium-high heat for 3-4 whistles. they should be really soft and tender.", "take out the larger whole spices and the tea bags. reserve the dark water in the pressure cooker and put only the chickpeas in a cast-iron pan and let them cool down a little.", "add the pindi chole masala, sliced ginger, and green chilis. rest for 30 minutes. add most of the reserved water and simmer for 20 minutes on low to medium flame." ]

[ "chickpeas", "cinnamon", "green cardamoms", "black cardamom", "black peppercorns", "baking soda", "salt", "water", "pindi chole masala", "ginger", "green chilis", "vegan butter" ]

[ "lentils:", "1 cup black beluga lentils", "½ teaspoon salt", "1 3/4 cups low-sodium vegetable stock", "6 sprigs of fresh thyme", "1 spring of fresh rosemary", "1 bay leaf", "½ teaspoon salt", "8 whole black peppercorns", "mushroom stew:", "2 tablespoons olive oil", "1 yellow onion diced", "6 cloves minced garlic", "2 cups cremini mushrooms, sliced", "½ cup shiitake mushrooms (caps only), sliced", "salt and black pepper to taste", "1 tablespoon fresh thyme leaves", "½ teaspoon crushed red pepper flakes", "¼ cup dry white wine", "1 ½ tablespoons miso paste", "3 tablespoons good-quality tahini", "1 ½ tablespoons reduced-sodium soy sauce", "2 cups low-sodium vegetable stock", "½ cup low-fat coconut milk", "1 cup kale, tough midribs removed and leaves sliced", "1-2 teaspoons balsamic vinegar" ]

[ "sift through the lentils to remove any debris or pebbles. then place them in a fine-mesh sieve and rinse under cold water until the water runs clear.", "to make the lentils in the instant pot, combine all of the lentils ingredients in the inner pot and stir to combine. select the pressure cook setting (or manual setting, depending on your model) at high pressure for a cook time of 6 minutes. allow a natural pressure release.", "to make the lentils on the stovetop, add the lentils to a large saucepan and add the 2 cups of vegetable stock or water. add the remaining ingredients (thyme, rosemary, bay leaf, 1/4 teaspoon salt, and black peppercorns). bring the water a boil over high heat, then reduce the heat to medium and add a pinch of salt. simmer the lentils for 20-25 minutes until just tender.", "while the lentils are cooking, prepare the ingredients for the mushroom stew (chop the vegetables, measure out the ingredients, etc.).", "to make the mushroom stew, heat a large pot over medium heat and add the olive oil. once the oil is shimmering, add the onion and cook until lightly browned, about 5-7 minutes, stirring frequently.", "add the sliced cremini and shiitake mushrooms and let them sit undisturbed for 3 minutes to allow them to brown. then stir the mushrooms, and add a generous amount of kosher salt and pepper. add the garlic, thyme leaves, and crushed red pepper flakes, and stir to combine until the mixture is fragrant, about 1-2 minutes.", "pour in the white wine and deglaze the pan for 2-3 minutes, scraping up any browned bits as needed. then add the miso paste, tahini, and tamari and stir into the mushrooms to coat them. add the cooked and drained lentils, 2 cups vegetable stock, and lite coconut milk. stir well, and bring the stew to a boil.", "once the stew is boiling, carefully pour half of it into a stand blender. blend until the mixture is completely pureed and smooth, and then pour the mixture back into the pot and stir to combine. alternatively, use an immersion blender directly in the pot to partially blend the stew.", "once the stew has been blended, add in the sliced kale. bring the stew to a boil until it is thick and creamy and the kale has wilted. stir in the balsamic vinegar. taste for seasonings and adjust accordingly" ]

[ "lentils", "black beluga lentils", "salt", "vegetable stock", "thyme", "rosemary", "bay leaf", "salt", "black peppercorns", "mushroom stew", "olive oil", "yellow onion", "garlic", "cremini mushrooms", "shiitake mushrooms", "salt black pepper", "thyme leaves", "red pepper flakes", "white wine", "miso paste", "tahini", "soy sauce", "vegetable stock", "coconut milk", "kale", "balsamic vinegar" ]

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

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

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

[ "2 cups sliced sweet potatoes", "2 cups sliced peeled beets", "3 tablespoons extra-virgin olive oil, divided", "1/4 teaspoon salt plus a pinch, divided", "1 teaspoon ground pepper plus more to taste, divided", "1/2 cup thinly sliced red onion", "1/2 cup distilled white vinegar", "1/2 cup plain yoghurt", "1/4 cup crumbled feta cheese", "4 cups baby arugula, baby kale or thinly sliced kale", "1 tablespoon lemon juice", "1 whole-wheat baguette, cut into quarters, halved and toasted, if desired" ]

[ "preheat oven to 200°c.", "toss sweet potatoes, beets, 2 tablespoons oil and 1/4 teaspoon each salt and pepper in a medium bowl. spread on a large baking sheet. roast until tender, about 20 minutes.", "meanwhile, combine onion and vinegar in a small bowl. mix yogurt, feta and ground pepper to taste in another small bowl. combine arugula (or kale), lemon juice and the remaining 1 tablespoon oil and pinch of salt in the medium bowl. massage gently with clean hands.", "drain the onion. arrange the sweet potatoes and beets on baguette bottoms. top with the greens and onion. spread the yogurt mixture on the cut side of baguette tops; place spread-side down on the sandwich bottoms." ]

[ "sweet potatoes", "beets", "extra-virgin olive oil", "salt", "pepper", "red onion", "white vinegar", "yoghurt", "feta cheese", "baby arugula", "lemon juice", "wheat baguette" ]

[ "¾ cup cake flour", "¾ cup whole wheat flour", "1 teaspoon ground cinnamon", "¾ teaspoon baking soda", "½ teaspoon salt", "2 large eggs", "¼ cup brown sugar", "¼ cup canola oil", "1 ½ teaspoons vanilla essence", "1 cup shredded zucchini (about 1 medium)", "1 cup mashed ripe banana" ]

[ "preheat the oven to 180°c and grease a loaf tin.", "whisk all-purpose flour, whole-wheat flour, cinnamon, baking soda and salt in a large bowl; set aside.", "whisk eggs, sugar, oil and vanilla in a medium bowl. stir in zucchini and banana until well combined.", "add the wet ingredients to the flour mixture and stir until just combined. transfer the batter to the prepared pan.", "bake until a toothpick inserted into the center of the loaf comes out clean, 50 to 60 minutes.", "let cool in the pan for 10 minutes, then turn the loaf out onto a rack to cool completely. serve warm or at room temperature." ]

[ "cake flour", "wheat flour", "cinnamon", "baking soda", "salt", "eggs", "brown sugar", "canola oil", "vanilla essence", "zucchini", "banana" ]

[ "1 tablespoon canola oil", "1/2 cup unsweetened applesauce", "1/3 cup brown sugar", "2 eggs", "3 cups uncooked rolled oats", "2 teaspoons baking powder", "1 teaspoon cinnamon", "1 cup skim milk" ]

[ "preheat the oven to 180 °c.", "in a bowl , stir together oil, applesauce, sugar and eggs.", "add dry ingredients and milk. mix well.", "spray a baking pan generously with cooking spray. spoon oatmeal mixture into pan.", "bake at 180° c for 30 minutes." ]

[ "canola oil", "applesauce", "brown sugar", "eggs", "rolled oats", "baking powder", "cinnamon", "milk" ]

[ "2 tablespoons olive oil", "4 garlic cloves, peeled and finely chopped", "1 onion, peeled and roughly chopped", "125g shiitake mushrooms, washed and sliced", "20g dried porcini mushrooms", "225g brown couscous", "700ml vegetable stock", "2 tablespoons basil, roughly chopped" ]

[ "heat the olive oil in a large frying pan. add the garlic and onion and sauté for 3 mins. add the sliced mushrooms and cook for 5 mins. stir in the vegetable stock and porcini and bring to a boil.", "add the couscous and reduce to a low flame, cover and simmer until the couscous is tender and the liquids are absorbed, approximately 10 mins. leave covered for 5 mins to complete cooking.", "taste and adjust seasoning. fluff up just before serving. stir in the chopped basil. to serve, garnish with sprigs of fresh basil." ]

[ "olive oil", "garlic", "onion", "shiitake mushrooms", "porcini mushrooms", "brown couscous", "vegetable stock", "basil" ]

[ "150g dried egg noodles", "2 teaspoons toasted sesame oil", "1 teaspoons sunflower oil", "1 red pepper, chopped into matchsticks", "1 teaspoon fresh ginger root, finely chopped", "quarter small red chilli, finely chopped (optional)", "4 spring onions, trimmed and chopped", "150g bean sprouts", "handful coriander leaves, freshly chopped", "5cm cucumber, chopped into small chunks", "juice half lime", "30g natural, unsalted peanuts, roughly chopped", "2 teaspoons reduced-sodium soy sauce, if desired" ]

[ "cook noodles according to pack instructions (times vary – typically 4–6 minutes), drain and immediately plunge them into cold water to stop them cooking further. drain again and then add to a bowl with the toasted sesame oil, mix well and reserve.", "meanwhile, add the sunflower oil to a pan, then add the red pepper, ginger and chilli (if using), and stir for 2 minutes. next, add the spring onions and bean sprouts, toss for 1 minute and then remove from the heat.", "add the bean sprout mixture to the noodles, along with the coriander, cucumber, lime juice, and half the peanuts, and mix well.", "serve as desired." ]

[ "egg noodles", "sesame oil", "sunflower oil", "red pepper", "ginger root", "red chilli", "spring onions", "bean sprouts", "corianders", "cucumber", "juice lime", "peanuts", "soy sauce" ]

[ "1 pumpkin (about 1.2kg)", "2 onions", "1 tablespoon olive oil", "2 apples", "2 garlic cloves", "10g fresh sage", "1 loaf whole wheat bread", "1 litre vegetable stock", "½ cup parmesan cheese" ]

[ "preheat the oven to 180°c. scrub the pumpkin or squash, slice in half and scoop out the seeds, then roughly chop the flesh. peel and slice the onions into wedges. place on a roasting tin and drizzle over 2 tbsp olive oil, then roast for 30 mins.", "meanwhile, core the apples and slice into wedges, and peel the garlic cloves. when the time’s up, add to the tin with a few sage leaves and roast for a further 10 mins. slice the bread into 2cm chunks and put on a baking tray, then pick over the remaining sage leaves. drizzle with 1 tbsp oil, toss to coat and spread out into a single layer.", "remove the pumpkin tin from the oven and tip everything into a large pan over a medium heat. add in the vegetable stock and bring to the boil and cook for a couple of mins,add the cheese and mix well. remove from the heat and blitz until smooth.", "season to perfection, then divide between bowls and top with the croutons and crispy sage." ]

[ "pumpkin", "onions", "olive oil", "apples", "garlic", "sage", "lo wheat bread", "vegetable stock", "parmesan cheese" ]

[ "for the lentils:", "1/2 cup black lentils (or french green lentils)", "salt", "2 tablespoons olive oil", "1 onion, thinly sliced", "1/4 cup white balsamic vinegar", "1 cup baby spinach", "for the lemony yoghurt sauce:", "1 cup low-fat greek yogurt", "1 tablespoon fresh lemon juice", "1/2 teaspoon salt" ]

[ "place the lentils in a small pot and cover with water. add a teaspoon of salt. bring to a simmer. simmer till done.", "meanwhile, in a large skillet, heat the oil over high heat. add the onions and a pinch of salt. stir. cover the pan and immediately turn the heat to low.", "when the lentils are done, remove the lid from the onion pan and turn the heat to medium. add the vinegar and cook until it reduces and becomes almost syrupy. add the lentils and stir to combine. add the spinach and a pinch of salt, then turn off the heat. leave the spinach alone for a minute or two, then use tongs or a large spoon to incorporate the leaves into the lentils. taste. adjust with sea salt as needed or a splash more vinegar if necessary.", "to serve, smear some labneh across a plate. spoon the warm spinach and lentils over the top. alternatively, if using burrata, break up the ball of burrata and drop spoonfuls of the creamy cheese over the top. or, if you are making the lemony yoghurt sauce, stir together the yoghurt, lemon, and 1/2 teaspoon salt until smooth; then smear that over a serving platter before topping it with the spinach and lentils." ]

[ "lentils", "black lentils", "salt", "olive oil", "onion", "white balsamic vinegar", "baby spinach", "lemon yoghurt sauce", "greek yogurt", "lemon juice", "salt" ]

[ "250g ostrich mince", "¼ cup onion, diced", "1 teaspoon salt", "1 teaspoon black pepper, crushed", "1 teaspoon thyme", "1 teaspoon ginger and garlic paste", "1 teaspoon coriander chopped", "1 teaspoon paprika", "2 teaspoons worchestershire sauce", "1 egg", "2 tablespoons breadcrumbs", "2 tablespoons olive oil" ]

[ "place the mince, onion, salt, pepper, thyme, coriander, garlic and ginger, paprika, worchestershire sauce, egg and breadcrumbs in a bowl. mix well to combine.", "divide the mixture into 2 portions and medium shape into patties.", "heat the oil on a non stick frying pan and pan-fry the patty on each side for 2-3 minutes or until golden and cooked. serve as desired." ]

[ "ostrich mince", "onion", "salt", "black pepper", "thyme", "ginger garlic paste", "coriander", "paprika", "worchestershire sauce", "egg", "breadcrumbs", "olive oil" ]

[ "2 cups (about 200g) blueberries, fresh or frozen", "¼ cup (100g) plain low-fat yoghurt" ]

[ "in a bowl, combine blueberries and yoghurt until well-coated.", "line a baking sheet with baking or parchment paper. transfer individual covered berries to the sheet in an even layer.", "freeze for at least 30 minutes before transferring to a freezer bag or freezer-friendly storage container. continue to store in the freezer until ready to eat." ]

[ "blueberries", "yoghurt" ]

[ "4 cups peeled and diced butternut", "2 teaspoons canola oil, divided", "1 cup diced onion", "1 cup fresh cranberries", "4 cups cooked wild rice", "1/4 cup walnuts, chopped", "1 small orange, peeled and segmented", "1/2 tablespoon chopped italian parsley", "1/4 teaspoon thyme", "black pepper to taste" ]

[ "heat oven to 200°c. place squash in a roasting pan and toss with 1 teaspoon of oil. roast for 40 minutes or until brown.", "in a hot sauté pan, brown onions with remaining oil. add cranberries and sauté for 1 minute.", "add remaining ingredients and sauté for 4 to 5 minutes or until heated thoroughly. serve." ]

[ "butternut", "canola oil", "onion", "cranberries", "wild rice", "walnuts", "orange", "italian parsley", "thyme", "black pepper" ]

[ "400g plain firm tofu, drained", "2 tablespoons olive oil", "1 teaspoon honey", "salt", "pepper", "4 tablespoons sesame seeds", "150g spinach" ]

[ "heat the grill to hot. whisk together the olive oil and honey. thread the cubes of tofu onto skewers, fitting 4 to each brochette and brush with the olive oil and honey and season well. coat the tofu cubes in the sesame seeds so that they are covered evenly.", "grill for 6-8 minutes until golden brown on the outside. arrange the spinach on serving plates. place the tofu brochettes on top of the spinach and serve immediately." ]

[ "firm tofu", "olive oil", "honey", "salt", "pepper", "sesame seeds", "spinach" ]

[ "500g new potatoes", "4 chicken thighs, skin on, bone in", "1 tablespoon olive oil", "1 bunch of spring onions", "1 head of cauliflower (cut into florets)", "1 head of broccoli (cut into florets)", "1 lemon(sliced)", "½ a bunch of dill (10g)", "100g greek-style yoghurt", "whole wheat crusty bread, to serve (optional)" ]

[ "preheat the oven to 180°c. scrub and chop the new potatoes into quarters and place on a large baking tray with the chicken thighs. drizzle with 1 tbsp of olive oil, season with sea salt and black pepper and toss to coat, then spread out in an even layer with the chicken skin-side up. roast for 30 mins, then remove from the oven.", "trim the spring onions, finely chop the green parts and set aside. roughly chop the white parts and add to the roasting tray. add the vegetable florets and lemon, add to the tray and toss everything together. making sure the chicken is skin-side up, return the tray to the oven and roast for a further 20 mins until the chicken is cooked through and the skin is golden.", "meanwhile, finely chop most of the dill and place in a small bowl with the yogurt and reserved spring onion. squeeze in the juice from the remaining lemon half, mix well and season with salt and pepper." ]

[ "potatoes", "chicken thighs", "olive oil", "spring onions", "cauliflower", "broccoli", "lemon", "dill", "greek yoghurt", "wheat crusty bread" ]

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

[ "heat oven to 180°c.", "mix all ingredients together. put in a glass or ceramic dish and bake for 30 minutes.", "remove and blend in a food processor till chunky.", "serve with vegetables or whole-grain bread or crackers." ]

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

[ "1 tablespoon olive oil no, salt, cumin, and bay leaves. cook and stir until onion is tender; stir in celery, green bell peppers, jalapeños, and garlic. add green chile peppers and cook until heated through. stir in vegetarian burger crumbles; reduce heat to low, cover pot, and simmer for 5 minutes. 2. stir in tomatoes; season with chili powder and black pepper. stir in kidney beans, garbanzo beans, and black beans. bring to a boil, reduce heat to low, and simmer for 45 minutes. 3. stir in the corn, and continue c", "½ medium onion, chopped", "2 tablespoons dried oregano", "1 tablespoon salt", "1 teaspoon ground cumin", "2 bay leaves", "2 stalks celery, chopped", "2 green bell peppers, chopped", "2 jalapeno peppers, chopped", "3 cloves garlic, chopped", "2 chopped green peppers, chopped", "4 vegetarian burger crumbles", "3 cans whole peeled tomatoes, crushed", "¼ cup chili powder directions", "1 tablespoon ground black pepper", "1 can kidney beans, drained", "1 can garbanzo beans, drained", "1 can black beans", "1 can whole kernel corns" ]

[ "heat olive oil in a large pot over medium heat. stir in onion and season with oregano,salt, cumin, and bay leaves. cook and stir until onion is tender; stir in celery, green bell peppers, jalapeños, and garlic. add green chilli peppers and cook until heated through.", "add in vegetarian burger crumbles; reduce heat to low, cover pot, and simmer for 5 minutes.", "stir in tomatoes; season with chili powder and black pepper. stir in kidney beans, garbanzo beans, and black beans. bring to a boil, reduce heat to low, and simmer for 45 minutes.", "add in the corn, and continue cooking for 5 minutes before serving." ]

[ "olive oil cum on green pepper burger tomato corn", "onion", "oregano", "salt", "cumin", "bay leaves", "celery", "green bell peppers", "jalapeno peppers", "garlic", "green peppers", "vegetarian burger crumbles", "tomatoes", "chili powder", "black pepper", "kidney beans", "garbanzo beans", "black beans", "kernel corns" ]

[ "1 teaspoon olive oil", "1 large sweet potato (250g) peeled and cubed", "1 spring onion (finely sliced)", "salt and black pepper", "4 eggs (lightly beaten)", "tomato salsa:", "250g cherry tomatoes", "2 spring onions chopped", "2 tablespoons coriander chopped", "1 teaspoon lemon juice", "1 tablespoon olive oil", "1 tablespoon sesame oil" ]

[ "in a pan, add the olive oil and sauté the sweet potato until slightly golden brown.", "add the spring onion and seasoning. pour in the egg and allow to cook fully before flipping and cooking the other side.", "for the salsa: slice the tomatoes into quarters and add the remaining ingredients. toss well. serve over the frittata." ]

[ "olive oil", "sweet potato", "spring onion", "salt black pepper", "eggs", "tomato salsa", "cherry tomatoes", "spring onions", "coriander", "lemon juice", "olive oil", "sesame oil" ]

[ "1 can cannellini beans (rinsed and drained)", "1 cup grape tomatoes (cut in half)", "¼ cup diced red onion", "¼ cup diced green bell pepper", "¼ cup crumbled reduced-fat feta cheese", "6 kalamata olives (pitted and chopped)", "¼ cup red wine vinegar", "¼ cup olive oil", "½ teaspoon dried oregano", "¼ teaspoon black pepper" ]

[ "in a medium salad bowl, combine the beans, tomatoes, onion, bell pepper, feta cheese, and olives.", "in a small bowl, whisk together the vinegar, olive oil, oregano, and black pepper.", "pour the dressing over the salad ingredients and mix to coat. serve cold." ]

[ "cannellini beans", "grape tomatoes", "red onion", "green bell pepper", "feta cheese", "kalamata olives", "red wine vinegar", "olive oil", "oregano", "black pepper" ]

[ "2 red onions", "500g sweet potatoes", "3 mixed-colour peppers", "1 tablespoon olive oil", "1 tablespoon red wine vinegar", "300g long grain & wild rice", "1 pomegranate", "50g mixed nuts", "50g feta", "10g fresh mint" ]

[ "preheat the oven to 180°c. peel and quarter the red onions, scrub and cut the sweet potato into 5cm pieces, and deseed and roughly chop the peppers. put it all in a large roasting tin with 1 tbsp each of olive oil and red wine vinegar, season, then roast for 40 mins until softened and crisp up at the edges.", "cook the rice to pack instructions, then drain. tip the roasted veg into a bowl, then pour 1 tbsp each of red wine vinegar and olive oil into the empty tin, scraping up any residual sticky bits. cut the pomegranate in half and squeeze the juice through a sieve (to catch seeds; reserve these) into the tin, then mix well and season to taste.", "dress the roasted vegetables with a little of the pomegranate dressing, then tip the rice into the tin and toss with the remaining dressing. pile onto a large platter and top with the roasted vegetables.", "bash the nuts with a pestle and mortar, then sprinkle them on top. crumble over the feta, then scatter over the reserved pomegranate seeds and pick over the mint leaves." ]

[ "red onions", "sweet potatoes", "mixed-colour peppers", "olive oil", "red wine vinegar", "rice", "pomegranate", "mixed nuts", "feta", "mint" ]

[ "1 ½ cups whole wheat flour", "⅔ cup flaxseeds (ground)", "2 teaspoons baking powder", "1 teaspoon cinnamon powder", "½ teaspoon baking soda", "¼ teaspoon salt", "3 cups finely shredded carrot (about 6 medium carrots)", "4 eggs, lightly beaten", "1 cup brown sugar", "½ cup canola oil", "fluffy cream cheese frosting", "1 cup softened reduced-fat cream cheese", "½ teaspoon vanilla", "¼ cup powdered sugar", "1 tablespoon low fat milk" ]

[ "preheat oven to 180°c and grease two round cake pans; line the bottom of the pans with waxed paper or parchment paper.", "in a large bowl, stir together flour, flax seed meal, baking powder, cinnamon, baking soda and salt; set aside.", "in another large bowl, combine finely shredded carrot, eggs, granulated sugar, brown sugar and oil.", "add egg mixture all at once to flour mixture. stir until combined. divide batter evenly among prepared pans, spreading evenly.", "bake for 20-30 minutes and remove allowing to cool.", "for the cream cheese frosting: beat all the ingredients with an electric beater until smooth and fluffy. spread evenly between two cake rounds. serve immediately." ]

[ "wheat flour", "flaxseeds", "baking powder", "cinnamon powder", "baking soda", "salt", "carrot", "eggs", "brown sugar", "canola oil", "cream cheese frost", "cream cheese", "vanilla", "sugar", "milk" ]

[ "2 limes, zested and juiced", "1 large red chilli, halved and thinly sliced", "650g pack chicken breast portions", "2 x 250g pouches microwave wholegrain rice and quinoa", "50g frozen green beans", "½ teaspoon ground cumin", "100g radishes, quartered", "70g rocket leaves", "30g pack fresh mint, leaves chopped" ]

[ "mix the lime zest and juice and the chilli in a shallow dish. season, add the chicken and toss to coat. set aside for 10 mins to marinate. meanwhile, preheat the grill to its highest setting and line a baking tray with foil.", "transfer the chicken to the lined tray, pour over the marinade and grill for 8-10 mins each side.", "blanch the beans in boiling water for 6-7 mins until tender. heat the rice and quinoa pouches to pack instructions, then mix with the soya beans, cumin, radishes, rocket leaves and most of the mint. season to taste. divide the salad between 4 plates. slice the chicken breasts, place on top of the salad and scatter over the remaining mint." ]

[ "limes", "red chilli", "chicken breast portions", "grain rice quinoa", "green beans", "cumin", "radishes", "rocket leaves", "mint" ]

[ "1 cauliflower, separated into florets, leaves discarded", "2 teaspoons sunflower oil", "220g pack stir-fry vegetable medley, chopped", "2 teaspoons ginger and garlic paste", "2 carrots, peeled and chopped", "150g frozen peas", "200g frozen cooked and peeled prawns, defrosted", "3 eggs", "3 teaspoons sesame oil", "2 tablespoons reduced-sodium soy sauce, plus extra to serve (optional)" ]

[ "to make the cauliflower 'rice', pulse the florets a few times in a food processor or grate coarsely.", "heat the oil in a wok or sauté pan. stir-fry half the sliced spring onions and chilli with the ginger and garlic paste for 1 min.", "add the rest of the vegetables from the stir-fry pack, and the carrots and peas. stir-fry for 3-4 mins, until just tender. add the prawns and heat through for 2 min. stir in the cauliflower rice and stir-fry for 1 min.", "whisk together the eggs and 1 tsp sesame oil, then season. make a well in the centre and pour in the egg. let it set, then mix through with a flat spatula.", "toss the cooked veg and prawns with the soy sauce." ]

[ "cauliflower", "sunflower oil", "vegetable medley", "ginger garlic paste", "carrots", "peas", "prawns", "eggs", "sesame oil", "soy sauce extra" ]

[ "1 tin baked beans (1 x 410 g tin)", "1 green pepper-cored and cut finely", "1 onion –peeled and cut finely", "1 teaspoon dried herbs", "1 teaspoon medium curry powder", "2 tablespoons canola oil", "black pepper and salt to taste" ]

[ "in a pan sauté onions and green pepper together until soft.", "add curry and herbs.", "add drained baked beans and mix well.", "add black pepper and salt to taste." ]

[ "ed beans", "green pepper", "onion", "herbs", "curry powder", "canola oil", "black pepper salt" ]

[ "1 bunch coriander", "3 green chilies, trimmed", "6 spring onions, trimmed", "1 small piece fresh root ginger, peeled and chopped", "2 lemongrass stalks, trimmed and chopped", "3 garlic cloves", "1 teaspoon ground cumin", "1 teaspoon ground coriander", "1 teaspoon olive oil", "200g green beans, trimmed", "2 cups reduced fat coconut milk", "2 skinless salmon fillets, about 260g, cut into chunks (or firm white fish)", "200g cooked jumbo prawns", "1 cup baby spinach leaves", "2 limes, finely grated zest and juice" ]

[ "reserve a few leaves of coriander for garnish and then place the remainder, including stalks, into a food processor. add the green chillies, spring onion, root ginger, lemongrass, garlic, ground cumin and coriander. blitz to a coarse paste.", "heat the oil in a wok or large saucepan, add the green beans and stir fry for 2–3 minutes. add the curry paste, coconut milk, and salmon. bring to the boil, cover and simmer for 5 minutes.", "scatter over the prawns, baby spinach and lime zest.", "serve with extra lime wedges to squeeze over." ]

[ "coriander", "green chilies", "spring onions", "root ginger", "lemongrass", "garlic", "cumin", "coriander", "olive oil", "green beans", "coconut milk", "salmon fillets", "mbo prawns", "baby spinach leaves", "limes zest juice" ]

[ "1 cup low-fat greek-style yoghurt", "1/2 cup unsweetened soy milk", "1/4 cup natural peanut butter", "1 tablespoon pure maple syrup", "pinch of salt", "1 cup rolled oats", "1 cup chopped strawberries, plus more for garnish" ]

[ "whisk yoghurt, soy milk, peanut butter, maple syrup, and salt in a medium bowl. stir in oats and strawberries. cover and refrigerate until the oats have softened, at least 8 hours or up to 3 days. garnish with more chopped strawberries, if desired." ]

[ "greekstyle yoghurt", "soy milk", "peanut butter", "maple syrup", "salt", "rolled oats", "strawberries" ]

[ "for the pizza base:", "300g whole wheat flour", "1 tablespoon baking powder", "2 tablespoons olive oil", "2 tablespoons green olives", "1 teaspoon salt", "120ml water", "for the topping :", "3 tablespoons classic green pesto", "2 cloves garlic, finely chopped", "150g green olives, cut in ½", "3 tablespoons fresh rosemary leaves", "flaked salt", "100g parmesan cheese, sliced" ]

[ "combine all the ingredients in a food processor and whizz together until a dough has formed. cover a baking tray with nonstick baking paper. preheat the oven to 220°c.", "turn dough onto a lightly floured work surface. using a rolling pin, roll out to about 30cm/12inch diameter. using a pastry brush, coat the surface of the pizza dough with oil.", "sprinkle with chopped garlic, olives, rosemary leaves and sea salt and finally sliced parmesan cheese. bake for about 10 minutes or until the cheese has melted and the crust is golden. cut into pieces and serve immediately." ]

[ "pizza", "wheat flour", "baking powder", "olive oil", "green olives", "salt", "water", "classic green pesto", "garlic", "green olives", "rosemary leaves", "salt", "parmesan cheese" ]

[ "2 cups skim milk", "1 cup rolled oats", "2 teaspoons brown sugar", "1 tablespoon fresh ginger(grated)", "1 tablespoon chia seeds", "¼ teaspoon cinnamon", "¼ teaspoon vanilla essence", "½ cup raspberries", "½ cup blueberries", "1/8 cup walnuts(chopped)" ]

[ "in a saucepan, bring the milk to a boil.", "stir in the oats, brown sugar, ginger, chia seeds, cinnamon and vanilla essence.", "cook the mixture over medium heat, stirring occasionally until the oats are creamy and the liquid has been absorbed about 5-7 minutes.", "serve with berries and chopped walnuts." ]

[ "milk", "rolled oats", "brown sugar", "ginger", "chia seeds", "cinnamon", "vanilla essence", "raspberries", "blueberries", "walnuts" ]

[ "500g chopped and strained tomatoes", "2 ripe plum tomatoes, quartered", "1 cucumber, roughly chopped", "6 garlic cloves", "2 tablespoon olive oil", "2 teaspoon tomato paste", "2 tablespoon hot sauce", "2 teaspoons white balsamic vinegar", "1 red pepper, seeds removed and quartered", "2 tablespoons worcestershire sauce", "1 red onion, quartered and core removed", "1 tsp ground cumin", "1/4 cup basil", "salt and pepper to taste", "to serve: whole wheat toast" ]

[ "place all ingredients into a food processor and blitz well.", "season with salt and pepper.", "serve cold with whole wheat toast." ]

[ "tomatoes", "plum tomatoes", "cucumber", "garlic", "olive oil", "tomato paste", "sauce", "white balsamic vinegar", "red pepper", "worcestershire sauce", "red onion", "cumin", "basil", "salt pepper", "wheat toast" ]

[ "1/4 cup desiccated coconut", "1/4 cup breadcrumbs", "1/2 teaspoon salt", "1/2 cup coconut milk", "12 large shrimp, peeled and deveined" ]

[ "heat the oven to 180°c. lightly coat a baking sheet with cooking spray.", "place the coconut, panko and salt in a food processor and process until the mixture is an even consistency. place the panko mixture in a small bowl.", "place the coconut milk in another small bowl. dip each shrimp in the coconut milk and then in the panko mixture, and place on the baking sheet.", "lightly coat the top of the shrimp with cooking spray.", "bake until golden brown, about 10 to 15 minutes." ]

[ "coconut", "breadcrumbs", "salt", "coconut milk", "shrimp" ]

[ "1 onion, chopped", "1 tomato, chopped", "1 tablespoon fresh ginger, peeled and chopped", "4 cloves garlic, chopped, or more to taste", "1 green chili pepper, seeded and chopped (optional)", "3 tablespoons olive oil", "2 fresh bay leaves", "1 teaspoon chili powder", "1 teaspoon coriander powder", "1 teaspoon garam masala", "½ teaspoon turmeric powder", "pinch salt , to taste", "water as needed", "1 can chickpeas", "1 teaspoon fresh coriander leaves, for garnish, or more to taste" ]

[ "blend onion, tomato, ginger, garlic, and chili pepper together in a food processor into a paste.", "heat olive oil in a large pan over medium heat.", "sauté bay leaves in hot oil until fragrant, about 30 seconds. pour the paste into the skillet and cook until the oil begins to separate from the mixture and is golden brown in colour, 2 to 3 minutes.", "season the mixture with chili powder, coriander, gram masala, turmeric, and salt; cook and stir until very hot, 2 to 3 minutes.", "stir enough water into the mixture to get a thick gravy; bring to a boil and stir chickpeas into the gravy. reduce heat to medium and cook until the chickpeas are heated through, 5 to 7 minutes.", "garnish with coriander." ]

[ "onion", "tomato", "ginger", "garlic", "green chili pepper", "olive oil", "bay leaves", "chili powder", "coriander powder", "garam masala", "turmeric powder", "salt", "water", "chickpeas", "coriander leave" ]

[ "3½ tablespoons olive oil", "1 onion, finely chopped", "4 garlic cloves, crushed", "2 x 400g tins chopped tomatoes", "1½ teaspoon dried oregano, plus an extra pinch", "1 lemon, zested, plus", "1 tablespoon juice", "½ teaspoon caster sugar", "2 x 400g tins butter beans, rinsed and drained", "200g baby spinach leaves", "½ loaf crusty bread cut into 8 slices", "10g fresh basil, finely chopped" ]

[ "heat 1 tbsp oil in a large saucepan over a medium heat and fry the onion with a pinch of salt for 6-8 mins until tender. add half the garlic, fry for 30 secs, then add the tomatoes, swirl each can out with 50ml water and add to the pan with 1½ tsp oregano. simmer for 10 mins until the sauce thickens slightly. add the zest and juice, sugar, beans and spinach; stir until the spinach wilts, then simmer for another 10 mins until the sauce is thick enough to coat the beans. add a splash of water if the beans look dry.", "meanwhile, preheat the grill to high. grill the bloomer slices for 1-2 mins each side until lightly golden. mix the remaining 2½ tbsp oil, the garlic, half the basil, a pinch of oregano and some black pepper. brush over one side of the toasts and grill for 1-2 mins until crunchy and the garlic is fragrant. stir the remaining basil through the stew and serve with the garlic toasts." ]

[ "olive oil", "onion", "garlic", "tomatoes", "oregano extra", "lemon", "juice", "caster sugar", "butter beans", "baby spinach leaves", "loaf cru bread", "basil" ]

[ "½ cup low fat yoghurt", "1 garlic clove, chopped", "1 tablespoon mayonnaise", "½ lemon, juiced", "50g crumbled blue cheese", "2 teaspoons chives (finely chopped)" ]

[ "combine all ingredients in a food processor. blend till smooth and serve with vegetable crudites." ]

[ "yoghurt", "garlic", "mayonnaise", "lemon", "blue cheese", "chives" ]

[ "200g chicken breast (cubed)", "½ teaspoon ground turmeric", "½ teaspoon ground cumin", "½ teaspoon minced garlic", "½ teaspoon ground white pepper", "½ teaspoon ground cayenne pepper", "½ teaspoon coriander seeds", "½ teaspoon ground nutmeg", "salt and pepper", "¼ cup plain non-fat yoghurt", "2 whole wheat flat breads", "1/2 cup baby spinach", "1/4 small cucumber, sliced", "coarsely chopped basil, to taste" ]

[ "season chicken with spices and let marinate in the refrigerator for 2 hours.", "place in an oven proof dish and set oven on grill function. place chicken in the oven and cook for 3-4 minutes per side, turning it constantly.", "slice chicken and toss with yoghurt.", "build wrap with flatbread, sliced chicken and yogurt, spinach, cucumber, and basil." ]

[ "chicken breast", "turmeric", "cumin", "garlic", "white pepper", "cayenne pepper", "coriander seeds", "nutmeg", "salt pepper", "yoghurt", "wheat flat breads", "baby spinach", "cucumber", "basil" ]

[ "2 tablespoons olive oil", "½ red onion (finely chopped)", "1 cup brown rice", "3 cups low-sodium chicken stock", "½ cup pecan nuts (lightly toasted)", "¼ cup dried cranberries", "¼ cup golden raisins (coarsely chopped)", "2 tablespoons parsley (chopped)", "coarse salt and freshly ground pepper to taste" ]

[ "heat oil in a medium saucepan over medium heat.", "add the onion, and cook until tender, about 3 minutes. add the rice, and cook for 1 minute.", "pour in the chicken stock, and bring to a boil. reduce the heat, and simmer, covered, until rice is tender and starting to burst, 30 to 45 minutes.", "add toasted pecans, cranberries, raisins, and parsley to rice. season with salt and pepper and cook for 5 minutes further until all the liquid has evaporated.", "serve warm." ]

[ "olive oil", "red onion", "brown rice", "chicken stock", "pecan nuts", "cranberries", "golden raisins", "parsley", "salt pepper" ]

[ "3 tablespoons canola oil", "½ cup self-raising flour", "¼ teaspoon salt", "2 eggs", "1 tin whole kernel corn (1 x 410 g)", "1 tin creamed sweetcorn (1 x 410 g)" ]

[ "mix together the oil, eggs and corn (creamed and whole kernel).", "add the salt and self-raising flour.", "spoon mixture into greased muffin trays, bake for 10 – 15 minutes and serve hot." ]

[ "canola oil", "selfraising flour", "salt", "eggs", "kernel corn", "ed sweetcorn" ]

[ "1 tablespoon olive oil, plus extra for brushing", "1 red onion, peeled and diced", "100g oats", "1 teaspoon ground cumin", "1 teaspoon ground coriander", "1 x 400g tin chickpeas", "1 garlic clove, peeled", "30g flat leaf parsley, roughly chopped", "30g coriander, leaves picked and roughly chopped", "pinch of cayenne pepper", "1 lemon, zested and juiced", "lemon wedges, to serve (optional)" ]

[ "preheat the oven to 200°c. heat the oil in a small saucepan, add the red onion and cook over a gentle heat for 10 mins until softened.", "in a food processor, blitz the oats to a fine crumb. add the cooked red onion and all remaining ingredients. season with pepper and blitz to a thick paste.", "line a baking sheet with nonstick baking paper. scoop 2 tbsp portions of the mixture and shape into balls with damp hands. the mix should make about 18-20 balls.", "brush with oil, then bake for 20 mins until set and a little golden. serve with lemon wedges and free-from yogurt, if using." ]

[ "olive oil extra", "red onion", "oats", "cumin", "coriander", "tin chickpeas", "garlic", "leaf parsley", "coriander", "cayenne pepper", "lemon", "lemon wed" ]

[ "250g asparagus spears", "1 teaspoon butter", "10 large eggs (lightly beaten)", "100g anchovy fillets", "salt and black pepper", "4 large basil leaves chopped" ]

[ "in a pot with boiling water, blanch the asparagus. remove and set aside.", "in a large saucepan on low heat, melt the butter and pour in the eggs.", "stir the eggs well before add the anchovies and seasoning well with salt and pepper.", "fold gently until the eggs are cooked.", "remove from the heat and sprinkle with the chopped basil leaves before serving." ]

[ "asparagus spears", "butter", "eggs", "anchovy fillets", "salt black pepper", "basil" ]

[ "for the filling:", "1 cup paneer (crumbled)", "¼ cup butter beans (drained and rinsed)", "½ cup peas", "¼ cup carrots", "1 teaspoon dried thyme", "½ teaspoon chili flakes", "salt and pepper", "for the breading:", "1 cup whole wheat flour", "2 eggs beaten", "1 cup brown rice (crushed)", "optional: 20 ml oil (if shallow frying)" ]

[ "in a food processor, add all the filling ingredients and blitz till well combined.", "form small balls using water (to prevent stickiness) and allow to freeze for about 20 minutes.", "in three separate bowls, place the ingredients for breading.", "dip the balls lightly in the flour, the egg and then roll generously in the crushed brown rice.", "bake in the oven for 10 minutes at 150°c or till golden brown.", "remove and serve immediately.", "shallow frying: heat the oil in a non-stick pan and add the bites. turn gently until all sides are golden brown. remove and dry on a paper towel.", "air-frying : place the balls in the air fryer for 15 minutes at 160°c or until golden brown." ]

[ "fill", "paneer", "butter beans", "peas", "carrots", "thyme", "chili flakes", "salt pepper", "bread", "wheat flour", "eggs", "brown rice", "oil" ]

[ "400g pack chicken sausages", "500g conchiglie pasta", "2 sweet red peppers, deseeded and cut into 1.5cm strips", "2 tablespoons olive oil", "4 spring onions, trimmed and roughly chopped", "300g frozen spinach, defrosted, excess moisture squeezed out", "1/4 cup pecorino (or italian-style hard cheese), finely grated", "1/2 cup vegetable stock", "2 tablespoons basil", "1/2 cup mozzarella cheese, grated" ]

[ "preheat the oven to 220°c. bring a large pan of water to the boil. squeeze the sausage meat out of its casings and roll into cherry-sized balls. you should be able to make 4-5 balls from each sausage.", "cook the pasta in the boiling water for 7 mins until al dente, stirring occasionally. drain, reserving 100ml of the cooking water.", "meanwhile, heat 1 tbsp oil in a large frying pan over a medium heat and cook the meatballs for 4 mins. add the peppers and cook for 5-6 mins until the meatballs are browned and the peppers are starting to char.", "to make the pesto, blitz the spring onions, spinach, pecorino, vegetable stock, most of the basil and the remaining oil in a food processor until smooth; season with pepper.", "return the drained pasta to the saucepan. stir in the pesto, reserved cooking water, meatballs and peppers. tip into an ovenproof dish, top with the mozzarella and bake for 15 mins. season with black pepper and serve scattered with the reserved basil leaves." ]

[ "chicken sausages", "conchiglie pasta", "sweet red peppers", "olive oil", "spring onions", "spinach", "peco", "vegetable stock", "basil", "mozzarella cheese" ]

[ "1 tablespoon olive oil", "300g frozen classic vegetable base mix", "30g pack fresh flat-leaf parsley", "8 boneless, skinless chicken thighs", "2 tablespoons flour", "3 tablespoons tomato purée", "500g ripe tomatoes", "400g tin cannellini beans", "600g potatoes", "2 tablespoons black olives (optional)" ]

[ "preheat the oven to 160°c. drizzle 1 tbsp olive oil into a large casserole pan over a medium heat, add the frozen veg and cook for 10 mins. finely slice the parsley stalks, chop the chicken into 3cm chunks, then add both to the pan and cook for 5 mins.", "stir in the four and tomato purée. roughly chop the tomatoes, adding them to the pan as you go, then tip in the beans with their juices and 300ml water and bring to the boil.", "scrub and slice the potatoes to 0.5cm-thick rounds. roughly chop the parsley leaves. turn the heat off the stew, add most of the parsley and all the olives, if using; season to taste. carefully layer the potatoes over the stew, season, drizzle with 1 tsp olive oil and bake for 20 mins.", "remove the casserole from the oven and use the back of a spoon to gently push the potatoes down a little into the stew juices. return to the oven for 20-25 mins until the potatoes are crispy. sprinkle over the remaining parsley to serve." ]

[ "olive oil", "classic vegetable base mix", "leaf parsley", "chicken thighs", "flour", "tomato purée", "tomatoes", "tin cannellini beans", "potatoes", "black olives" ]

[ "1/4 cup green mung beans (whole) (soaked and cooked)", "1 green chilli a", "1 teaspoon cumin seeds (jeera)", "asafoetida (hing) , a pinch", "6 whole black peppercorns , crushed", "1 teaspoon lemon juice", "salt , as required", "1 teaspoon oil" ]

[ "blend the moong dal in a blender with one cup of water.", "heat oil in a pan and add the cumin seeds. add asafoetida and sauté for a minute.", "now pour the mashed dal along with a cup of water, required salt, slit green chilli and crushed pepper.", "mix well and boil in low flame for 5 minutes. switch off the flame and add lemon juice.", "garnish with coriander leaves. mix and serve hot." ]

[ "green mung beans", "green chilli", "cumin seeds", "asafoetida", "black peppercorns", "lemon juice", "salt", "oil" ]

[ "1 cup baby spinach leaves", "1 cup mixed bitter greens (watercress, salad leaves etc.)", "1 cup fresh mung bean sprouts", "1 cup orange sections, deseeded", "1/2 cup diced avocado", "1 tablespoon soaked walnut bits, soaked for 15 minutes in warm water", "2 tablespoons extra-virgin olive oil", "1 tablespoon lemon juice", "salt and pepper to taste", "1 tablespoon tahini", "1/2 teaspoon minced fresh ginger" ]

[ "heat one tbsp of the oil in a pan. toss in the spinach leaves and mung beans and stir briefly to wilt the spinach leaves.", "remove to a bowl and cool. add the mixed bitter greens, orange and avocado. in another bowl, briskly whisk together the lemon juice, rest of the olive oil, lemon zest, salt, pepper, ginger and tahini. pour the dressing over the salad and toss to coat. garnish with the chopped walnuts and serve immediately." ]

[ "baby spinach leaves", "mixed bitter greens", "mung bean sprouts", "orange", "avocado", "walnut bits", "extra-virgin olive oil", "lemon juice", "salt pepper", "tahini", "ginger" ]

[ "4 garlic cloves, chopped", "4 small green chillies, chopped", "1 tablespoon finely chopped ginger", "2 teaspoon finely chopped fresh turmeric", "2 tablespoon sunflower oil", "1 onion, finely chopped", "2 teaspoons ground coriander ·", "2 teaspoons ground turmeric", "1 teaspoon ground cumin", "1/4 teaspoon ground cloves", "6 green cardamom pods, cracked", "12 curry leaves, plus extra deep-fried leaves to serve", "400ml can reduced fat coconut milk", "1 cup (250ml) fish stock", "600g white fish (skin on), cut into 4cm pieces", "juice of 1 lime", "steamed basmati and coriander leaves, to serve" ]

[ "using a mortar and pestle, pound the garlic, chilli, ginger and turmeric to a paste.", "heat oil in a deep frypan over medium heat. cook onion, stirring, for 3-4 minutes until softened. add chilli paste and cook, stirring, for 3-4 minutes until fragrant. add spices and curry leaves, and cook, stirring, for a further 2 minutes. add coconut milk and stock, then bring to a simmer.", "cook, stirring occasionally, for 10 minutes or until slightly reduced. add fish and cook for 4 minutes or until just cooked. remove from heat. season with lime juice and salt.", "serve curry with rice, topped with coriander and deep-fried curry leaves." ]

[ "garlic", "green chillies", "ginger", "turmeric", "sunflower oil", "onion", "coriander", "turmeric", "cumin", "cloves", "green cardamom pod", "curry leaves extra", "coconut milk", "fish stock", "white fish", "juice lime", "basmati coriander" ]

[ "½ cup sliced sweet potato", "5 eggs", "¼ cup low-fat milk", "¼ cup grated cheddar cheese", "1 tablespoon linseed powder", "½ cup fenugreek leaves", "2 teaspoons oil", "½ small onion, diced", "1 teaspoon minced garlic", "¼ cup red pepper", "¼ cup diced orange pepper", "1 teaspoon cumin powder", "pinch salt and pepper", "1 tablespoon chopped parsley" ]

[ "preheat oven to 190℃. grease a baking tray.", "brush sweet potato with 5ml oil and roast on a baking tray at 190℃ for 10-15 minutes and set aside.", "in a bowl, whisk eggs, milk, cheese, linseed and set aside.", "using a double boiler, steam fenugreek leaves for 5 minutes, drain well and add to the egg mixture.", "heat the remaining oil in a pan and sauté vegetables until softened.", "add the egg mixture to the pan and season with cumin, salt and pepper.", "transfer the pan to the oven and bake for 15-20 minutes until the egg sets. top with roasted sweet potatoes. garnish with parsley and serve." ]

[ "sweet potato", "eggs", "milk", "cheddar cheese", "lined powder", "fenugreek leaves", "oil", "onion", "garlic", "red pepper", "orange pepper", "cumin powder", "salt pepper", "parsley" ]

[ "1 cauliflower (about 500g), cut into small florets, leaves shredded", "3 tablespoons olive oil", "400g tin chickpeas, drained and rinsed", "2 tablespoons garam masala", "10g fresh coriander, roughly chopped", "500g sweet potatoes, scrubbed and cut lengthways into thin wedges", "250g pack cherry tomatoes, quartered", "35g sundried tomatoes (drained weight), finely chopped", "4 spring onions, finely chopped", "8 pack mini tortillas" ]

[ "preheat the oven to 200°c and put 2 large baking trays inside to heat up. put the cauliflower florets on a hot baking tray, drizzle with ½ tbsp oil and toss to coat.", "roast for 15 mins. add the chickpeas, cauliflower leaves and garam masala, then drizzle with another ½ tbsp oil. toss to coat, then roast for another 20-25 mins until tender and lightly browned. season and stir in the coriander.", "meanwhile, put the sweet potatoes on the second hot tray, season with pepper, then toss with 1 tbsp oil. arrange so the wedges are skin-side down, then roast for 20-25 mins, tossing halfway through, until tender and golden.", "mix the cherry and sundried tomatoes, spring onions and 1 tbsp oil in a bowl to make a salsa and set aside. wrap the tortillas in foil and warm in the oven for the last 5 mins of cooking. transfer everything to the table and let everyone assemble their own." ]

[ "cauliflower", "olive oil", "tin chickpeas", "garam masala", "coriander", "sweet potatoes", "cherry tomatoes", "tomatoes", "spring onions", "mini tortillas" ]

[ "3 tablespoons olive oil", "1 onion, peeled and chopped", "1 green pepper, sliced", "1 red pepper, sliced", "2 small carrots, peeled and grated", "2 tomatoes, diced", "2 cups beef stock", "1 can pilchards (410g) drained, rinsed and deboned", "salt and ground black pepper, to taste", "1 cup low fat milk" ]

[ "in a medium sized saucepan, heat oil and sauté the onions and peppers till soft.", "add in the carrots, tomatoes and stock; cook for 10 minutes.", "add pilchards, season well and cook for 10 minutes.", "add milk and stir well. simmer for 10 minutes.", "serve with whole wheat macaroni." ]

[ "olive oil", "onion", "green pepper", "red pepper", "carrots", "tomatoes", "beef stock", "pilchards", "salt black pepper", "milk" ]

[ "1 cup whole wheat flour", "1 teaspoon baking powder", "¼ cup toasted muesli", "½ cup brown sugar", "¼ cup raisins", "1 cup milk", "2 eggs", "¼ cup butter (melted)", "¼ cup toasted muesli (extra)" ]

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

[ "wheat flour", "baking powder", "muesli", "brown sugar", "raisins", "milk", "eggs", "butter", "muesliextra" ]

[ "200g rolled oats", "400ml skim milk", "1 apple (grated)", "1 teaspoon honey", "150ml low fat yoghurt", "fresh berries (to serve- optional)" ]

[ "place oats in a bowl and cover with the milk. cover and refrigerate for 2 hours.", "add the apple, honey and yoghurt. mix well.", "top with fresh berries before serving." ]

[ "rolled oats", "milk", "applegrat", "honey", "yoghurt", "berries" ]

[ "1 cup  chickpeas, cooked until soft and tender", "1 teaspoon olive oil", "1/2 teaspoon mustard seeds", "1 teaspoon green chillies", "1 teaspoon ginger , grated", "1/4 teaspoon asafoetida (hing)", "2 tablespoons fresh coconut , grated", "coriander leaves , small bunch, chopped", "salt , to taste" ]

[ "heat oil in a pan on medium heat; add the mustard seeds and allow it to crackle.", "stir in the ginger, green chillies, asafoetida, salt and the cooked chickpeas.", "stir-fry for a few minutes until all the ingredients are well combined. turn off heat and stir in the coconut and coriander leaves." ]

[ "chickpeas", "olive oil", "mustard seeds", "green chillies", "ginger", "asafoetida", "coconut", "coriander", "salt" ]

[ "2 cups water", "1 cup quinoa", "2 tablespoons apricot jam", "2 tablespoons cider vinegar", "pinch of cayenne pepper", "1 tablespoon minced fresh ginger", "½ cup sliced almonds, toasted", "½ cup chopped dried apricots", "¼ cup chopped olives", "¼ cup chopped fresh parsley", "½ teaspoon salt, divided", "2 tablespoons extra-virgin olive oil", "1kg boneless, skinless chicken thighs, trimmed" ]

[ "bring water and quinoa to a boil in a medium saucepan over high heat. reduce heat to maintain a simmer, cover and cook until just tender, about 15 minutes. remove from heat and fluff with a fork. meanwhile, whisk apricot jam, vinegar and cayenne in a medium bowl. transfer 3 tablespoons to a small bowl and stir in ginger; set aside. add almonds, apricots, olives, parsley and 1/4 teaspoon salt to the medium bowl and stir to combine. stir in the quinoa and cover to keep warm.", "heat oil in a large skillet over medium heat. add chicken and sprinkle with the remaining 1/4 teaspoon salt. cook, turning occasionally, until well browned on both sides, 6 to 8 minutes total.", "add the reserved jam mixture and reduce heat to medium-low. cover and cook the chicken. the sauce glazes the chicken, about 3 minutes more. serve the chicken with the quinoa and drizzled with any drippings from the pan." ]

[ "water", "quinoa", "apricot jam", "cider vinegar", "cayenne pepper", "ginger", "almonds", "apricots", "olives", "parsley", "salt", "extra-virgin olive oil", "chicken thighs" ]

[ "2 cups finely chopped cooked chicken breast", "1 can water chestnuts, drained and chopped", "4 spring onions, thinly sliced", "1/4 cup shredded carrots", "1/4 cup reduced-fat mayonnaise", "1 large egg white", "1 tablespoon reduced-sodium soy sauce", "1 garlic clove, minced", "1 teaspoon grated fresh ginger", "48 wonton wrappers", "cooking spray" ]

[ "preheat the oven to 180 °c and line a baking tray with greaseproof paper.", "in a large bowl combine all the ingredients for the potstickers: shredded chicken, chestnuts, spring onion, carrots, mayonnaise, egg white, soy sauce, ginger and garlic.", "moisten wrapper edges with water. place a teaspoon of the filling in the center of the wrapper and fold the edge over filling and roll to form a log; twist ends to seal. repeat with remaining wrappers and filling.", "bake for 15-20 minutes or until golden brown.", "remove and serve." ]

[ "chicken breast", "water chestnuts", "spring onions", "carrots", "mayonnaise", "egg white", "soy sauce", "garlic", "ginger", "wonton wrappers", "cooking spray" ]

[ "1 tablespoon olive oil", "1 onion, finely chopped", "1 garlic clove, finely chopped", "5cm piece ginger, peeled and chopped", "15g fresh coriander, leaves and stalks chopped separately", "2 sweet potatoes (about 700g), peeled and roughly chopped", "3 tablespoons korma paste", "1 litre vegetable stock", "1 x 400g tin chopped tomatoes", "25g roasted peanuts, chopped" ]

[ "heat the oil in a large saucepan over a medium heat and fry the onion for 10 mins, adding the garlic, ginger and coriander stalks for the last 2 mins. stir in the sweet potato chunks and korma paste and cook for a further 2 mins.", "pour in the stock and chopped tomatoes and bring to the boil. turn down to a gentle simmer and cook for 15 mins or until the sweet potato is tender.", "transfer to a blender and add most of the coriander leaves. blitz until smooth, then ladle into bowls and top with the chopped peanuts and remaining coriander leaves." ]

[ "olive oil", "onion", "garlic", "ginger", "coriander", "sweet potatoes", "korma paste", "vegetable stock", "tomatoes", "peanuts" ]

[ "1 large sweet potato (approx. 350g), peeled", "1 small onion, finely chopped", "1 egg, beaten", "pinch of black pepper", "50g whole wheat flour" ]

[ "grate the sweet potato. add to a bowl with the onion, egg and pepper, and mix well.", "add the flour, mix thoroughly and set aside for 5 minutes.", "heat a non-stick frying pan over a medium heat, add a teaspoon of the oil and spread to coat the base of the pan. when the pan is hot, add a spoonful of the sweet potato mixture and flatten it out into a pancake shape. cook for 3 minutes, then carefully flip with a spatula and cook on the other side for 2-3 minutes." ]

[ "sweet potato", "onion", "egg", "black pepper", "wheat flour" ]

[ "1 1/2 cup rolled oats · · · · · · · ·", "1/2 cup whole wheat flour", "1/4 teaspoon cinnamon", "1 tablespoon chia seeds", "1 apple, peeled and grated", "1/2 pear, peeled and grated", "1 small overripe banana, mashed", "1 egg, lightly beaten", "1 1/4 cup milk" ]

[ "preheat oven to 180c and grease and line a 26 x 18cm baking tray. in a large bowl, combine the oats, flour, cinnamon, chia seeds, grated apple and pear. in a separate bowl, mix the banana, egg, and milk.", "add the banana mixture to the dry ingredients and stir to combine.", "pour the mixture into a prepared baking tray and bake for 45 minutes. allow to cool on a wire rack, then slice into small squares approximately 1.5 x 1.5 cm." ]

[ "rolled oats", "wheat flour", "cinnamon", "chia seeds", "apple", "pear", "overpe banana", "egg", "milk" ]