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diabetic-friendly-recipes

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[ "2 tablespoons sunflower oil", "1 onion (peeled and chopped)", "1 clove garlic, peeled and crushed", "2 cups spinach (rinsed and chopped)", "¼ cup low fat yoghurt", "½ cup parmesan cheese", "salt and pepper to taste" ]

[ "in a frying pan, heat oil. sauté the onions until the transparent and add garlic.", "add in the spinach and cook for 2 minutes.", "add in the yoghurt and cheese, stir well. simmer until the liquid has evaporated. season well and serve as a side dish." ]

[ "sunflower oil", "onion", "garlic", "spinach", "yoghurt", "parmesan cheese", "salt pepper" ]

[ "4 teaspoons canola oil", "500 g lean beef or ostrich mince", "2 onions, chopped", "2 carrots, peeled and chopped", "250 g mushrooms, chopped", "2 teaspoons dried mixed herbs", "1 teaspoon ground coriander", "2 teaspoons mild mustard", "1 x 410 g tin chopped tomatoes", "½ cup rooibos tea", "½ cup uncooked red lentils", "lemon juice and black pepper to taste", "¼ teaspoon salt", "750 g butternut, peeled ,cubed and boiled" ]

[ "heat half the oil in a large saucepan and fry mince until brown. remove and set aside", "heat the remaining oil in the same pan and fry onions, carrots and mushrooms until soft. add mixed herbs, coriander, mustard, mince and tomatoes. reduce the heat and simmer over a low heat, with a lid, for 20 minutes.", "add tea and lentils and simmer with the lid for another 15-20 minutes or until lentils are soft. season well with lemon juice and pepper.", "preheat the oven to 200 ˚c.", "reduce the heat and simmer for 20 minutes or until just soft. drain well and lightly mash or crush with a fork. season with lemon juice and black pepper.", "spoon mince mixture into an oven dish, spread butternut on top in an even layer. bake for about 20 minutes or until golden brown and heated through.", "serve with green veggies like pan-fried or steamed broccoli and baby marrows, seasoned with fresh herbs and lemon juice or fill your plate with a tomato salad." ]

[ "canola oil", "be", "onions", "carrots", "mushrooms", "mixed herbs", "coriander", "mustard", "tomatoes", "rooibos tea", "red lentils", "lemon juice black pepper", "salt", "butternut" ]

[ "1/2 cup vegetable stock", "1/4 cup dry sherry", "3 tablespoons reduced-sodium soy sauce", "3 tablespoons cornstarch, divided", "1 tablespoon brown sugar", "¼ teaspoon crushed red pepper, or more to taste", "500g extra-firm water-packed tofu, drained", "¼ teaspoon salt", "2 tablespoons canola oil, divided", "1 tablespoon minced garlic", "1 tablespoon minced fresh ginger", "6 cups broccoli florets", "3 tablespoons water" ]

[ "combine stock, sherry (or rice wine), soy sauce, 1 tablespoon cornstarch, sugar and crushed red pepper in a small bowl. set aside.", "cut tofu into 2 cm cubes and pat dry, then sprinkle with salt. place the remaining 2 tablespoons cornstarch in a large bowl. add the tofu; toss gently to coat. heat 1 tablespoon oil in a large nonstick skillet or wok over medium-high heat. add the tofu; cook, undisturbed, until browned, about 3 minutes. gently turn and cook, stirring occasionally, until browned all over, 2 to 3 minutes more. transfer to a plate.", "reduce heat to medium. add the remaining 1 tablespoon oil, garlic and ginger; cook until fragrant, about 30 seconds. add broccoli and water; cover and cook, stirring once or twice, until tender-crisp, 2 to 4 minutes. stir the reserved broth mixture and add to the pan. cook until the sauce has thickened, 1 to 2 minutes. return the tofu to the pan; toss to combine with the broccoli and sauce." ]

[ "vegetable stock", "sherry", "soy sauce", "cornstarch", "brown sugar", "ed red pepper", "extra water tofu", "salt", "canola oil", "garlic", "ginger", "broccoli florets", "water" ]

[ "1 whole cornish chicken (cut into 8 pieces)", "1l low sodium chicken stock", "1 large onion (peeled and sliced)", "1 large green pepper (chopped)", "salt and pepper to taste" ]

[ "place the chicken portions and stock into a large heavy bottomed saucepan. cover and simmer for 2 hours.", "add the onions and green peppers, continue to cook for 1 hour until the chicken is soft and falls off the bone.", "serve with brown rice and freshly steamed vegetables." ]

[ "cornish chicken", "chicken stock", "onion", "green pepper", "salt pepper" ]

[ "1 cup chickpea flour", "½ teaspoon salt", "2 eggs", "2 tablespoons olive oil", "2 tablespoons water" ]

[ "in a bowl combine chickpea flour and salt.", "in a separate bowl, lightly beat eggs and 25ml olive oil together. gradually pour the egg mixture into the chickpea flour, stirring continuously to form a dough. knead the dough well.", "gradually add water and mix until it reaches a smooth texture. let the dough rest for 20 minutes.", "using a pasta machine roll out dough into a thin sheet and cut into thin strips. bring water to a boil and add the remaining salt and oil. add pasta and cook until al dente. drain and set aside." ]

[ "chickpea flour", "salt", "eggs", "olive oil", "water" ]

[ "1  cup cake flour", "1 1/2 teaspoons baking powder", "1 tablespoon brown sugar", "2 tablespoons vegetable oil", "1 large egg", "1 cup low-fat milk" ]

[ "sift all the dry ingredients and set aside.", "beat the egg and combine it with the melted butter or oil and milk", "stir the dry ingredients into the wet mixture until it forms a smooth batter. use a whisk to ensure there are no lumps. add more milk if you feel the batter is too thick", "heat a thick-based pan on medium heat. pour a little batter, using a 1/4 measuring cup or a ladle, on a greased pan and cook. once little bubbles form on the surface, flip it over and cook the other side. if the pan is too hot,you may need to adjust the temperature.", "if the pan is too hot,you may need to adjust the temperature.", "remove and serve as desired." ]

[ "cake flour", "baking powder", "brown sugar", "vegetable oil", "egg", "milk" ]

[ "1 brown onion peeled", "2 garlic peeled", "160 g button mushrooms", "1 red pepper seeds removed", "1 carrot trimmed", "2 celery stalks", "¼ cup fresh parsley roughly chopped", "¼ cup fresh basil roughly chopped", "2 tablespoons extra virgin olive oil", "500 g lean beef mince", "⅓ cup tomato paste (85ml)", "2 tablespoons dried oregano", "3 cups brown rice cooked", "4 eggs", "400 ml tomato passata", "90 g parmesan cheese grated", "sea salt and ground black pepper to serve" ]

[ "heat oven to 180°c. if you have a food processor, then simply blitz the brown onion, garlic, mushrooms, red capsicum, carrot, celery, parsley and basil until it is minced; this will save you on chopping time. if you don’t have a food processor, then finely chop all ingredients.", "heat a large (30cm diameter round preferably) oven-proof fry pan* on medium heat and add extra virgin olive oil to coat, followed by the veggie mince. cover and cook for 6-8 minutes to soften all the veggies. add mince, and cook a further 5-6 minutes to brown the meat. remove from heat, add tomato paste, dried oregano, and cooked rice, season with sea salt and black pepper and toss.", "whisk eggs in a separate bowl and stir through the bolognese, then use the back of your spoon to give the top of the pie an even surface. spread tomato passata over the top of the pie and finish with grated parmesan. bake in oven for 30-40 minutes. stand for 5 minutes before slicing and serving." ]

[ "brown onion", "garlic", "button mushrooms", "red pepper seed", "carrot", "celery", "parsley", "basil", "extra virgin olive oil", "beef mince", "tomato paste", "oregano", "brown rice", "eggs", "tomato passata", "parmesan cheese", "sea salt black pepper" ]

[ "1 ½ cups whole wheat flour", "2 teaspoons ground cinnamon", "1 teaspoon baking powder", "1 teaspoon baking soda", "¼ teaspoon ground nutmeg", "2 eggs, lightly beaten", "¾ cup unsweetened applesauce", "1 ½ teaspoons vanilla", "1 cup fresh raspberries and/or halved strawberries", "1 cup dark chocolate, chopped", "⅓ cup chopped walnuts" ]

[ "preheat oven to 180°c. coat twelve 2 1/2-inch muffin cups with cooking spray. in a large bowl stir together the whole-wheat flour, cinnamon, baking powder, baking soda and nutmeg. make a well in the center of flour mixture.", "in a small bowl combine eggs, applesauce, agave syrup and vanilla. add egg mixture all at once to flour mixture. stir just until moistened. fold in berries, chocolate and walnuts. spoon batter into the prepared muffin cups, filling each three-fourths full.", "bake for 18 to 20 minutes or until a toothpick comes out clean. cool in muffin cups on a wire rack." ]

[ "wheat flour", "cinnamon", "baking powder", "baking soda", "nutmeg", "eggs", "applesauce", "vanilla", "raspberries stra", "dark chocolate", "walnuts" ]

[ "1 ½ cups whole wheat flour", "1/4 cup firmly packed brown sugar", "1 teaspoon baking powder", "2 eggs, lightly beaten", "2 tablespoons low-fat milk", "2 tablespoons canola oil", "1/2 teaspoon almond essence", "2/3 cup chopped dried apricots", "1/4 cup coarsely chopped almonds" ]

[ "heat the oven to 180°c.", "in a large bowl, combine the flour, brown sugar and baking powder. whisk to blend. add the eggs, milk, canola oil and almond essence. stir well until the dough just begins to come together. add the chopped apricots and almonds. with floured hands, mix until the dough is well-blended.", "place the dough on a long sheet of plastic wrap and shape by hand into a flattened log about 4 cm high and 3 cm wide.", "place on a non-stick baking sheet and bake for 25 to 30 minutes. transfer to another baking sheet to cool for 10 minutes. (do not turn oven off)", "place the cooled log on a cutting board. with a serrated knife, cut crosswise on the diagonal into 24 slices 2 cm wide. arrange the slices, cut-side down, on the baking sheet.", "return to the oven and bake until crisp, 15 to 20 minutes. transfer to a wire rack and let cool completely. store in an airtight container." ]

[ "wheat flour", "brown sugar", "baking powder", "eggs", "milk", "canola oil", "almond essence", "apricots", "almonds" ]

[ "2 cups cooked whole grain brown rice", "1½ cup low fat milk", "½ cup maple syrup or honey", "1 cup dark raisins (optional)", "1 tablespoon unsalted butter", "1 teaspoon nutmeg or allspice" ]

[ "in a medium saucepan, combine rice, milk, syrup [& raisins, if including them], and bring to a boil.", "reduce heat & simmer for 20 minutes, stirring frequently", "remove from heat & stir in butter & cinnamon.", "if desired, garnish with additional cinnamon." ]

[ "brown rice", "milk", "maple syrup", "dark raisins", "ted butter", "nutmeg" ]

[ "1 onion, finely chopped", "1 small brinjal, grated and water squeezed", "3-4 baby marrows, grated", "2 tablespoons whole wheat flour", "1 egg, beaten", "salt and crushed black pepper", "2 tablespoons canola oil", "4 large eggs", "½ cup low-fat plain smooth cottage cheese", "¹/³ cup basil, torn" ]

[ "mix together vegetables, flour, beaten egg, salt pepper.", "heat oil in a nonstick frying pan. divide mixture into 8 and fry each rosti until crisp and cooked through.", "set aside.", "place eggs in a saucepan and cover with water. bring to the boil over high heat for 3-4 mins for a soft-boiled egg.", "peel eggs under cold running water.", "mix cottage cheese and basil together.", "serve rostis on a platter topped with half an egg and a spoonful of cottage cheese." ]

[ "onion", "brinjal", "baby marrows", "wheat flour", "egg", "salt black pepper", "canola oil", "eggs", "cottage cheese", "basil" ]

[ "crust", "1/4 cup soft margarine", "1/4 cup brown sugar", "3/4 cup cake flour", "1 teaspoon baking powder", "a pinch of salt", "1/4 cup oat bran", "filling", "2 1/2 cups skimmed or fat-free milk", "3/4 cup sugar", "1 tablespoon soft margarine, “lite”", "1/2 cup cake flour", "a pinch of salt", "3 eggs", "1 teaspoon vanilla essence", "1 teaspoon fine cinnamon" ]

[ "preheat the oven to 180 °c.", ". make the crust. cream the margarine and sugar in a medium mixing bowl with a wooden spoon.", "sift the flour, baking powder and salt into a separate bowl.", "add the oat bran to the dry ingredients and lift a few times with a spoon to aerate. add the dry ingredients to the margarine and sugar mixture. mix initially with a spoon and then with your hands.", "spray a pie pan of 200 x 200 mm or 220 mm in diameter with cooking spray and press the dough into the pan with your fingers. make the filling. heat the milk (save a little for the next step), sugar and margarine in a saucepan over medium heat.", "mix the flour, salt and cold milk in a mug with a wire whisk until it is smooth and has no lumps. add a little of the warm milk mixture to the flour mixture and mix thoroughly. using a wire whisk, mix it with the milk mixture on the stove. beat the eggs and stir them with the wire whisk into the mixture on the stove.", "bring the mixture to a boil (still over moderate heat) and stir continuously with the wire whisk until thickened. be careful not to burn it. add the vanilla essence, let cool and pour over the crust.", "bake for 25-30 minutes in the preheated oven. sprinkle with the cinnamon after taking the pie out of the oven. cut into 16 pieces and serve." ]

[ "crust", "soft margarine", "brown sugar", "cake flour", "baking powder", "salt", "oat bran", "filling", "milk", "sugar", "soft margarine", "cake flour", "salt", "eggs", "vanilla essence", "cinnamon" ]

[ "2 medium potatoes, chopped", "½ head cauliflower, chopped in florets", "1 tablespoon extra virgin olive oil", "1 medium onion, diced", "2 medium carrots, peeled and diced", "3 celery stalks, diced", "2 garlic cloves, minced", "1/2 kg extra lean mince (or chicken or ostrich mince)", "2 tablespoons meat/poultry seasoning", "sea salt and black pepper to taste", "⅓ cup low-fat milk" ]

[ "place potatoes and cauliflower in a large pot. fill with enough water to cover them by 1cm and cook on high heat till boiling. once boiling, set timer for 10 minutes.", "heat oil in a large skillet. add onion, carrots, celery and garlic. cook for 5 – 10 minutes, or until veggies are softened then add mince and seasoning. stir the mince around while it cooks to break it into small pieces. once meat is cooked through, remove the pan from heat and season to taste with salt and pepper.", "when the potato and cauliflower are tender and easily pierced with a fork, drain them and return to the pot. add the milk and mash with a fork or potato masher. season to taste with salt and pepper.", "to assemble bowls, divide the meat and potato mixture between bowls." ]

[ "potatoes", "head cauliflower", "extra virgin olive oil", "onion", "carrots", "celery", "garlic", "extra mince", "meatpoul seasoning", "sea salt black pepper", "milk" ]

[ "1/3 cup dried cherries, coarsely chopped", "3 tablespoons chopped almonds", "1 tablespoon whole wheat flour", "1 tablespoon brown sugar", "1/2 teaspoon ground cinnamon", "1/8 teaspoon ground nutmeg", "6 small golden delicious apples", "1/2 cup apple juice", "1/4 cup water", "2 tablespoons honey", "2 teaspoons canola oil" ]

[ "preheat the oven to 180°c.", "in a small bowl, toss together the cherries, almonds, wheat germ, brown sugar, cinnamon and nutmeg until all the ingredients are evenly distributed. set aside.", "the apples can be left unpeeled, if you like. to peel the apples in a decorative fashion, with a vegetable peeler or a sharp knife, remove the peel from each apple in a circular motion, skipping every other row so that rows of peel alternate with rows of apple flesh. working from the stem end, core each apple, stopping 3/4 way from the bottom.", "divide the cherry mixture evenly among the apples, pressing the mixture gently into each cavity. arrange the apples upright in a heavy ovenproof frying pan or small baking dish just large enough to hold them. pour the apple juice and water into the pan. drizzle the honey and oil evenly over the apples, and cover the pan snugly with aluminum foil. bake until the apples are tender when pierced with a knife, 50 to 60 minutes.", "transfer the apples to individual plates and drizzle with the pan juices. serve warm or at room temperature." ]

[ "cherries", "almonds", "wheat flour", "brown sugar", "cinnamon", "nutmeg", "golden decious apples", "apple juice", "water", "honey", "canola oil" ]

[ "1½ cups self raising gluten-free flour", "2 teaspoons mixed spice", "¼ teaspoon baking powder", "¼ teaspoon of bicarbonate of soda", "½ teaspoon salt", "2 large eggs", "¼ cup honey", "¼ cup apricot jam", "½ cup vegetable oil", "¼ cup coconut oil", "½ cup of banana, mashed", "½ cup carrot, grated", "½ cup apple, grated with skin on", "¼ cup chopped nuts", "½ cup seeds, lightly toasted in a dry pan" ]

[ "preheat the oven to 190˚c and place the rack in the middle of the oven. grease the muffin tin. sift together the dry ingredients.", "whip the egg whites until light and fluffy. in a separate bowl whip the egg yellows, jam, honey and oils until well combined. fold in the egg whites, dry ingredients and fruit and stir until well combined combined.", "spoon the mixture into the muffin tin until almost at the top but not quite. bake in the oven for 15 – 20 minutes, until golden and springy. a knife should come out clean, but the muffins should still be very moist inside from the fruit. allow to cool a bit before un-moulding them." ]

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

[ "2½ cups (250g) soba noodles", "1 tablespoon olive oil", "1 tablespoon black peppercorns (crushed)", "10cm piece of ginger (thinly sliced)", "2 spring onions (thinly sliced)", "salt", "3 chicken breasts (sliced)", "1 teaspoon chili flakes", "1 cup low sodium chicken stock", "1 teaspoon honey", "1 tablespoon mirin", "1 cup snow peas", "4 radishes (thinly sliced)", "1 tablespoon low sodium soy sauce" ]

[ "add the noodles to boiling water and cook for 3 minutes or till al dente. strain and cool.", "in a pan, heat the olive oil, peppercorns, ginger and spring onions, cook for about a minute.", "add the chicken breasts and sear until golden brown. add the chili flakes.", "pour in the chicken stock, honey and mirin and allow to reduce.", "add the snow peas and radishes and cook for about 2 minutes further.", "add the soba noodles and finish with the soy sauce. toss well.", "serve immediately." ]

[ "soba noodles", "olive oil", "black peppercorns", "ginger", "spring onions", "salt", "chicken breasts", "chili flakes", "chicken stock", "honey", "mirin", "snow peas", "radishes", "soy sauce" ]

[ "1 medium cauliflower", "¼ cup coriander, chopped", "10ml cumin, toasted" ]

[ "cut the hard core and stalks from the cauliflower and pulse the rest in food processor to make grains the size of rice. tip into a heatproof bowl, cover with cling film, then pierce and microwave for 7 mins on high – there is no need to add any water. stir in the coriander. for spicier rice, add some toasted cumin seeds." ]

[ "cauliflower", "coriander", "cumin" ]

[ "2 tablespoons cold water", "1 ½ teaspoons gelatin", "2 tablespoons lemon juice", "1/2 cup low-fat milk, heated almost to boiling", "3 tablespoons brown sugar", "1 teaspoon vanilla", "2 cups low-fat cottage cheese", "lemon zest" ]

[ "combine water, gelatin and lemon juice in blender container. process on low speed for 1 to 2 minutes to soften gelatin.", "add hot milk, processing until gelatin is dissolved. add sugar, vanilla and cottage cheese to blender container. process on high speed until smooth.", "pour into pie plate or round flat dish. refrigerate 2 to 3 hours. if you wish, top with grated lemon zest just before serving" ]

[ "water", "gelatin", "lemon juice", "milk", "brown sugar", "vanilla", "cottage cheese", "lemon zest" ]

[ "1 brown onion, finely chopped", "500g broccoli, stems finely chopped, florets coarsely chopped", "500g sweet potato, peeled, finely chopped", "4 cups vegetable stock", "1/2 cup greek-style yoghurt" ]

[ "heat a medium saucepan over medium heat. add the onion, broccoli stems and sweet potato and cook, stirring, for 5 mins or until the onion softens.", "add the stock and 2 cups (500ml) water. bring to the boil. reduce heat to low. add broccoli florets. cook for 15 mins or until sweet potato is tender. set aside to cool slightly.", "use a stick blender to carefully blend the soup until smooth. divide among serving bowls. place yoghurt in a small bowl and stir in 2 tablespoons water. add to the soup and gently swirl. season." ]

[ "brown onion", "broccoli", "sweet potato", "vegetable stock", "greek yoghurt" ]

[ "4 tablespoons canola oil or other neutral-flavoured oil", "1 tablespoon whole cumin seeds", "9 cloves garlic crushed (about 3 tablespoon crushed garlic)", "1 can crushed tomatoes", "2 tablespoon freshly grated ginger", "2 tablespoon ground coriander", "1 teaspoon turmeric", "1 teaspoon sea salt", "½ teaspoon cayenne pepper", "4 cups water", "1 cup mung beans", "1 can reduced fat coconut milk", "1-2 medium limes juiced", "½ cup fresh coriander chopped" ]

[ "in a large pot heat the cooking oil over medium-high heat.", "add the cumin seeds and cook for about 1 minute, until they just begin to darken.", "add the garlic, and sauté for 2-3 minutes until it has browned, but watch it very carefully so that it doesn't burn.", "add the crushed tomatoes and stir to combine, then add ginger, coriander, turmeric, salt, and cayenne. sauté this mixture for 5 minutes, stirring frequently.", "add the water and mung beans. increase the heat to high and bring the mixture to a boil, then reduce to low, cover, and simmer for 30 minutes, stirring the mixture once or twice.", "taste a few mung beans to make sure they are cooked. if they are, stir in the coconut milk, and increase the heat to medium-high.", "once the curry comes to the boil turn off the heat. stir in the cilantro and the juice of one lime. taste and decide whether you'd like to add the second lime as well." ]

[ "canola oil", "cumin seeds", "garlic gar", "tomatoes", "ginger", "coriander", "turmeric", "sea salt", "cayenne pepper", "water", "mung beans", "coconut milk", "limes", "coriander" ]

[ "1 (100-120g) medium avocado, pitted and peeled", "4 tablespoons (160g) low-fat cottage cheese", "salt and pepper to taste" ]

[ "finely mash the avocado and mix with the low-fat cottage cheese until smooth.", "season with salt and pepper.", "use as a dip for vegetable sticks. for example: carrots, cucumber, celery, baby corn, etc. or use as a spread on brown rice cakes or whole wheat crackers." ]

[ "avocado", "cottage cheese", "salt pepper" ]

[ "2 cups baby bok choy", "½ cup water", "1 clove garlic(minced)", "1 tablespoon ginger(grated)", "¼ cup oyster sauce", "1 teaspoon black sesame seeds" ]

[ "wash and trim the bok choy. cut in half lengthwise.", "bring the water, garlic, ginger to a boil.", "add the bok choy. cover and cook for 3 to 4 minutes.", "drain and arrange on a platter.", "drizzle with oyster sauce and sprinkle with sesame seeds." ]

[ "baby bok choy", "water", "garlic", "ginger", "oyster sauce", "black sesame seeds" ]

[ "1 cup soy beans, boiled", "2 teaspoon rapeseed oil", "2 large eggs, beaten", "100g bunch spring onions, trimmed and finely sliced", "3 large garlic cloves, crushed", "¼ teaspoon crushed chillies", "200g savoy cabbage, finely shredded", "250g wholegrain rice, cooked", "1½ tablespoons reduced-salt soy sauce", "1 teaspoon honey", "1 lime, zested and juiced" ]

[ "heat 1 tsp oil in a wok or large nonstick frying pan over a medium heat. add the beaten egg, cook for 30 secs, transfer to a plate.", "return the pan to the heat with the remaining oil. add half the spring onions and the garlic, chillies and cabbage. stir-fry for 2 mins, then add the rice and break up with a fork. add the soya beans and 2 tbsp water, then stir-fry for 2-3 mins until hot.", "mix the soy sauce, honey, lime zest and half the lime juice together in a bowl and drizzle evenly into the pan. return the egg to the pan and toss together. finish with the remaining spring onions and a squeeze of lime juice." ]

[ "soy beans", "ed oil", "eggs", "spring onions", "garlic", "chillies", "savoy cabbage", "grain rice", "soy sauce", "honey", "lime" ]

[ "2 tomatoes, quartered", "1 yellow pepper, deseeded and cut into 2cm chunks", "cooking oil spray", "½ cup bulgur wheat", "1 tablespoon pine nuts", "1 lemon", "4 spring onions, thinly sliced", "3 tablespoons roughly chopped coriander", "2 x 200g skinless white fish fillets, such as cod or haddock", "2 teaspoon harissa paste", "freshly ground black pepper", "1 cup broccoli, cut into florets", "2 tablespoon low fat plain yoghurt, to serve" ]

[ "preheat the oven to 220°c. place the tomatoes and pepper in a small roasting tin, spray with a little oil, season with black pepper and bake for 15 minutes.", "meanwhile, cook the bulgur wheat in a small pan of boiling water for five minutes, then drain well in a sieve.", "toast the pine nuts in a small pan over a medium heat, turning regularly, until lightly browned.", "cut the lemon in half and cut four thin slices from one half. squeeze the juice from the other half.", "take the vegetables out of the oven. add the bulgur wheat, spring onions, pine nuts, two heaped tablespoons of coriander and lemon juice (reserve a little lemon juice to serve). season with lots of black pepper and toss lightly.", "make two gaps in the bulgur mixture and nestle the fish into them.", "season the fish to taste, spread with the harissa paste and top with lemon slices. bake for 15 minutes, or until the fish is just cooked.", "steam the broccoli until cooked to your liking.", "divide the fish and bulgur mixture between two plates and scatter with the remaining coriander. squeeze over the rest of the lemon juice. add broccoli to the plates and serve with yoghurt." ]

[ "tomatoes", "yellow pepper", "cooking oil spray", "bulgur wheat", "pine nuts", "lemon", "spring onions", "coriander", "white fish fillets", "harissa paste", "black pepper", "broccoli", "yoghurt" ]

[ "1 cup cake flour", "1 cup whole wheat flour", "¼ cup brown sugar", "1 1/2 teaspoons baking powder", "1/2 teaspoon baking soda", "1/2 teaspoon salt", "2 egg whites", "2 tablespoons canola oil", "2 tablespoons unsweetened applesauce", "2 teaspoons grated orange peel", "3/4 cup orange juice", "1 1/4 cup finely chopped rhubarb", "2 tablespoons chopped pecans" ]

[ "heat the oven to 180°c. line a muffin pan with paper or foil liners.", "in a large mixing bowl, combine the flours, sugar, baking powder, baking soda and salt. stir to mix evenly.", "in a separate bowl, add the egg whites, canola oil, applesauce, orange peel and orange juice. using an electric mixer, beat until smooth. add to the flour mixture and blend just until moistened but still lumpy. stir in the chopped rhubarb.", "spoon the batter into 12 muffin cups, filling each cup about 2/3 full. sprinkle 1/2 teaspoon of chopped pecans onto each muffin.", "bake until springy to the touch, about 25 to 30 minutes. let cool for 5 minutes, then transfer the muffins to a wire rack to cool completely." ]

[ "cake flour", "wheat flour", "brown sugar", "baking powder", "baking soda", "salt", "egg whites", "canola oil", "applesauce", "orange peel", "orange juice", "rhubarb", "pecans" ]

[ "1 cup plain greek yoghurt", "2 ripe bananas, mashed", "2 eggs", "2 tablespoons vegetable oil", "2 cups rolled oats", "⅓ cup maple syrup", "½ tablespoon baking powder", "½ teaspoon baking soda", "1 teaspoon vanilla", "1 cup fresh or frozen mixed berries" ]

[ "preheat the oven to 200°c and lightly spray or paper line 12 muffin tins.", "in a blender or a food processor, add all ingredients except for mixed berries and blend until smooth.", "gently fold berries into the mixture.", "pour batter into the prepared muffin pan, filling each cup ¾ full.", "bake for about 15 minutes or until the tops of your muffins are set. cool in pan for about 10 to 15 minutes before serving." ]

[ "greek yoghurt", "bananas", "eggs", "vegetable oil", "rolled oats", "maple syrup", "baking powder", "baking soda", "vanilla", "mixed berries" ]

[ "½ cup bulgar wheat", "1 ½ cup vegetable stock", "1 cup diced tofu", "2 tablespoons oil", "½ teaspoon white pepper", "90g aubergine cubed", "50g diced red pepper", "1 tablespoons sundried tomatoes diced", "50g diced baby marrow", "1 ½ tablespoons parsley chopped" ]

[ "preheat the oven to 180˚c.", "pour stock a bowl add in bulgar wheat and cover it with plastic wrap. steam bulgar for 30 minutes until all the stock is absorbed. fluff with a fork.", "drizzle the tofu with oil and white pepper and bake for 20-25 minutes or until browned around edges.", "drizzle the vegetables with oil and roast for 5 minutes. toss the vegetables, tofu and bulgar wheat together and serve." ]

[ "bulgar wheat", "vegetable stock", "tofu", "oil", "white pepper", "aubergine", "red pepper", "tomatoes", "baby marrow", "parsley" ]

[ "2 teaspoons vegetable oil", "1 small onion, chopped", "3 cloves garlic, smashed", "1/4 teaspoon ground turmeric", "1/2 teaspoon paprika", "1/2 teaspoon chili pepper flakes", "1 can pumpkin puree", "1 1/2 cups low-sodium vegetable stock", "1/3 cup peanut butter", "1 teaspoon sugar", "1/2 teaspoon salt", "1/4 teaspoon freshly ground black pepper", "1 tablespoon fresh lemon juice", "¼ cup low fat sour cream", "2 tablespoons chopped roasted peanuts", "2 tablespoons chopped spring onions" ]

[ "heat oil in a saucepan over medium-high heat. add onion and cook, stirring, until golden, about 10 minutes. add garlic and cook an additional 2 minutes.", "add turmeric, paprika, and chili flakes; stir. add pumpkin puree, stock, peppers, and peanut butter; whisk to incorporate and bring to a boil. reduce heat, simmer for 5 minutes, then stir in sugar, salt, pepper, and lemon juice.", "transfer to a blender or food processor and puree until smooth. divide among 4 bowls and garnish with sour cream, peanuts, reserved chopped peppers, and scallion greens." ]

[ "vegetable oil", "onion", "garlic", "turmeric", "paprika", "chili pepper flakes", "pumpkin puree", "vegetable stock", "peanut butter", "sugar", "salt", "black pepper", "lemon juice", "cream", "peanuts", "spring onions" ]

[ "non-stick cooking spray", "3 eggs", "¼ cup whole wheat flour", "½ teaspoon baking powder", "¼ cup low fat milk", "1 cup ricotta cheese", "1 cup mature cheddar cheese" ]

[ "preheat the oven to 200°c and grease a baking dish with non-stick cooking spray.", "in a bowl, combine the eggs, flour, baking powder until well blended.", "add the milk and cheeses, mix well to combine.", "pour the mixture into the greased baking dish and bake for 15 minutes in the oven. reduce the heat to 180°c and cook for a further 20-30 minutes or until the centre is firm and the top is golden." ]

[ "cooking spray", "eggs", "wheat flour", "baking powder", "milk", "ricotta cheese", "mature cheddar cheese" ]

[ "1 tablespoon olive oil", "1/3 cup sliced leek", "1/3 cup diced carrot", "¼ cup sliced celery", "1 teaspoon minced garlic", "2 thyme sprigs", "1 teaspoon minced red chillies", "1 teaspoon tomato paste", "1 tin crushed tomatoes", "½ cup vegetable stock", "¼ cup boiled red split lentils", "¼ cup soya mince", "½ cup canned black beans, drained", "1 cup boiled sweet potato", "2 tablespoons butter", "1 teaspoon salt", "1 teaspoon black pepper", "60g grated baby marrow", "2 tablespoons grated cheddar cheese", "1 tablespoon spring onion, snipped" ]

[ "preheat oven to 200°c. heat olive oil over medium heat and add leeks, carrot and celery and pan-fry until softened.", "add garlic, thyme and red chillies and pan-fry for 2 minutes.", "mix in tomato paste, tomatoes, stock, lentils, soya and black beans. simmer until lentils are tender. set aside.", "mash the sweet potatoes, butter, salt and pepper. mix in the baby marrow and cheddar cheese." ]

[ "olive oil", "leek", "carrot", "celery", "garlic", "thyme spri", "red chillies", "tomato paste", "tomatoes", "vegetable stock", "red split lentils", "soya mince", "black beans", "sweet potato", "butter", "salt", "black pepper", "baby marrow", "cheddar cheese", "spring onion" ]

[ "burgers:", "1 cup white quinoa", "2 cups water", "½ tin (250g) black beans", "1 beetroot (washed and grated)", "1 large carrot (washed and grated)", "1 cup kale (washed, blanched, roughly chopped)", "½ teaspoon cumin", "½ teaspoon smoked paprika", "salt and pepper", "1 cup oats (ground in a food processor)", "1 tablespoon vegetable stock powder", "2 tablespoons olive oil", "4 whole wheat burger buns" ]

[ "combine quinoa with water and cook for 20 minutes on low heat.", "mash the quinoa and beans and add the grated beetroot, carrot and kale. stir well.", "add the spices, vegetable stock powder, oatmeal and stir again until well combined.", "divide the mixture into balls (4-8) and then form each patty.", "allow to set in the fridge for 15 minutes.", "heat a frying pan over medium heat and add the oil. once heated, add the patties and cook each side for 2-3 minutes until lightly browned.", "remove and drain excess oil with a paper towel.", "serve on whole wheat buns." ]

[ "burgers", "white quinoa", "water", "black beans", "beetroot", "carrot", "kale", "cumin", "paprika", "salt pepper", "oats", "vegetable stock powder", "olive oil", "wheat burger buns" ]

[ "2 cups canned chickpeas, rinsed and drained", "1 cup roasted red bell pepper, sliced and deseeded", "2 tablespoons white sesame seeds", "1 tablespoon lemon juice", "1 tablespoon olive oil", "1 1/4 teaspoons cumin", "1 teaspoon onion powder", "1 teaspoon garlic powder", "1 teaspoon salt", "1/4 teaspoon cayenne pepper" ]

[ "in a food processor, process all ingredients until smooth." ]

[ "chickpeas", "red bell pepper", "white sesame seeds", "lemon juice", "olive oil", "cumin", "onion powder", "garlic powder", "salt", "cayenne pepper" ]

[ "lemon dressing:", "2 tablespoons oil", "2 tablespoons lemon juice", "1 teaspoon honey", "salt and pepper", "¼ cup steamed green beans", "¼ cup diced cooked baby potatoes", "¼ cup baby tomatoes, halved", "3 cups spring mix salad greens", "1 large hard-boiled egg, sliced", "½ cup pitted kalamata olives", "2 tablespoons crumbled cheese" ]

[ "to make the lemon dressing: whisk together all ingredients until well incorporated.", "pour 1 tablespoon of the dressing over the green beans and baby tomatoes. coat well.", "arrange the baby tomatoes, greens ,boiled egg, olives and feta cheese on a platter. add the coated vegetables and finish with the remaining dressing." ]

[ "lemon dressing", "oil", "lemon juice", "honey", "salt pepper", "green beans", "baby potatoes", "baby tomatoes", "spring mix salad greens", "egg", "kalamata olives", "cheese" ]

[ "6 skinless sole fillets (120g each)", "2 tablespoons olive oil", "salt and black pepper", "1 teaspoon turmeric", "spiced aubergines :", "3 large aubergines", "2 tablespoons olive oil", "3 onions (peeled and finely sliced)", "2 teaspoons ground cumin", "3 tomatoes (finely chopped)", "¼ cup sultanas (soaked in hot water for 10 minutes)", "2-3 teaspoons lemon juice", "1 tablespoon basil leaves" ]

[ "lay the fish in a shallow dish and drizzle over the olive oil. rub in the salt, pepper and turmeric. marinate for 20 minutes.", "heat the oven to 200°c. cut the aubergines into 3cm chunks and sprinkle with salt. leave to stand over a colander for 20 minutes.", "rinse the aubergines and pat dry with a paper towel.", "in a pan, heat the oil and add the onions. cook for 3 minutes before adding the dry spices and tomatoes. mix in the aubergines and cook well until soft. add the sultanas and remove from the stove.", "pour the lemon juice over the fish and bake for 5-10 minutes (until cooked).", "serve the fish with spiced aubergine and garnish with basil leaves." ]

[ "sole fillets", "olive oil", "salt black pepper", "turmeric", "aubergines", "aubergines", "olive oil", "onions", "cumin", "tomatoes", "sultanas", "lemon juice", "basil leaves" ]

[ "1 onion", "1 carrot", "1 leek", "1 potato", "2 celery sticks", "1 tablespoon olive oil", "1 tablespoon cake flour", "1 teaspoon stock powder", "500ml boiling water", "50g red lentils" ]

[ "top and tail the carrot, then peel, dice and wash it. also top and tail the leek, remove the outer layer, then peel, slice and wash it.", "peel and cube the potato. wash the celery, before cutting it into pieces around 2cm in length.", "heat the oil in a saucepan and fry all the vegetables, except the potatoes, for 5 mins. stir in the flour and cook for 2 mins.", "dissolve the stock powder in boiling water, before adding it to the saucepan and bringing it to the boil. add the potatoes and red lentils, before putting a lid on the saucepan and allowing all the ingredients to simmer for 30 mins.", "serve with toasted whole wheat bread." ]

[ "onion", "carrot", "leek", "potato", "celery", "olive oil", "cake flour", "stock powder", "water", "red lentils" ]

[ "3 dried apricots, roughly chopped", "⅓ cup plain low fat greek yoghurt", "1 ½ teaspoons chopped walnuts" ]

[ "place yogurt in a bowl.", "stir in apricots and sprinkle with walnuts.", "freeze overnight. serve the next day ." ]

[ "apricots", "greek yoghurt", "walnuts" ]

[ "4 tablespoons olive oil", "1 ½ kg beef (cubed with bones)", "1 large onion (peeled and chopped)", "few sprigs of thyme", "2 teaspoons garlic flakes", "5 carrots (peeled and sliced)", "8 baby potatoes", "2 cups beef stock", "1 cup mushrooms", "1 head broccoli (cut into florets)", "6 baby marrows sliced", "salt and pepper to taste" ]

[ "in a large saucepan, heat oil. add the beef and brown all sides. remove and set aside.", "add in the onions, thyme and garlic flakes; fry until the onions are transparent. add in the carrots and potatoes, cook for 5 minutes.", "add the stock and cook for 45 minutes.", "add the remaining vegetables and simmer gently for another 30 minutes.", "season well with salt and pepper. serve with whole wheat or rye bread." ]

[ "olive oil", "beef", "onion", "thyme", "garlic flakes", "carrots", "baby potatoes", "beef stock", "mushrooms", "broccoli", "baby marrows", "salt pepper" ]

[ "300g soba noodles", "5cm piece of ginger", "3 fresh red chillies", "1 bunch of spring onions", "4 garlic cloves", "3 tablespoons low-sodium soy sauce", "3 limes", "150g mushrooms", "1 large carrot", "½ head of broccoli", "150g sugar snap peas", "50g unsalted cashew nuts", "2 teaspoons vegetable oil", "4 large free-range eggs(boiled)" ]

[ "cook the noodles in a pan of boiling salted water according to the packet instructions, then drain and refresh under cold running water.", "peel and finely chop the ginger, and finely chop one of the chillies (deseed if you like). trim and finely slice the spring onions, reserving the green tops. peel and finely slice the garlic.", "mix the ginger and chopped chilli with the soy sauce, then grate in the zest of 1 lime and squeeze in the juice.", "tear the mushrooms, scrub and shred the carrot, and chop the broccoli into small florets. slice the sugar snaps in half lengthways at an angle.", "place a large frying pan or wok on a high heat, throw in the cashews and toast for 2 mins or until golden, then tip into a pestle and mortar and bash until fine. place the pan back on the heat, add the mushrooms and dry-fry for 3 mins. drizzle in 1 tsp oil, add the garlic and spring onions, then stir-fry for 1 min or until lightly golden.", "add the remaining prepped vegetables and toss over the heat for 2 mins or until slightly softened but still with a bit of bite. pour over the soy sauce mixture, then add the noodles and toss together for 1-2 mins or until piping hot. scatter over half the cashews and toss again.", "place another frying pan over a medium-high heat. finely slice the remaining chillies and scatter into the pan with 1 tsp oil. after 1 min, add the remaining nuts and finely grate over the zest of another lime. serve the noodles in bowls and top each with a boiled egg, the reserved spring onion tops. cut the remaining lime into wedges for squeezing over." ]

[ "soba noodles", "ginger", "red chillies", "spring onions", "garlic", "soy sauce", "limes", "mushrooms", "carrot", "broccoli", "sugar snap peas", "cashew nuts", "vegetable oil", "eggs" ]

[ "2 cups fresh basil leaves", "¼ cup grated parmesan cheese", "¼ cup chopped toasted walnuts", "1 clove garlic, minced", "½ teaspoon salt, divided", "¼ teaspoon ground pepper, divided", "¼ cup extra-virgin olive oil plus 2 tablespoons extra, divided", "3 portobello mushroom caps, stemmed, gills removed", "2 medium bell peppers (red, orange, and/or yellow), quartered", "1 medium yellow summer squash, trimmed and cubed", "5 spring onions , trimmed", "1 ½ cups whole wheat penne pasta", "2 cups zucchini", "⅓ cup low-sodium canned cannellini beans, rinsed" ]

[ "preheat grill to medium-high. bring a large pot of water to a boil.", "combine basil, parmesan, walnuts, garlic, 1/4 tsp. salt, and 1/8 tsp. pepper in a food processor; pulse until finely chopped. slowly pour 1/4 cup oil through the feed tube; continue processing until the mixture is smooth. transfer to a medium bowl and set aside.", "combine portobellos, bell peppers, squash, scallions, and the remaining 2 tablespoons oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper in a large bowl; toss to coat.", "grill the vegetables in the oven for 5 minutes, turning regularly.", "cook pasta according to package directions. reserve 1/2 cup pasta water before draining. drain the pasta and place in a large bowl.", "whisk 1/4 cup of the reserved pasta water into the pesto. pour over the pasta and toss to coat, adding more reserved pasta water if needed to loosen the sauce. add the grilled vegetables and beans; toss to coat well." ]

[ "basil leaves", "parmesan cheese", "walnuts", "garlic", "salt", "pepper", "extravirgin olive oil extra", "portobello mushroom", "bell peppers", "yellow summer squash", "spring onions", "wheat penne pasta", "zucchini", "cannellini beans" ]

[ "¼ cup toasted walnuts", "1 cup barley (cooked according to package instructions)", "1 can drained, rinsed chickpeas (about 1-1/2 cups)", "2 pears, chopped", "¼ cup chopped sun dried tomatoes", "½ cup crumbled feta", "¼ cup chopped fresh parsley", "1 cup baby arugula(rocket leaves)", "dressing:", "½ small red onion (finely chopped)", "¼ cup apple cider vinegar", "¼ cup olive oil", "2 teaspoons maple syrup", "1 teaspoon dijon mustard", "1 teaspoon dried oregano", "½ teaspoon salt", "¼ teaspoon pepper" ]

[ "add cooked barley, chickpeas, pear, sun dried tomatoes, arugula, parsley, walnuts, and feta into a large bowl.", "add minced onion in a small bowl with the vinegar and let marinate while you prep the salad.", "add remaining dressing ingredients into the bowl with the vinegar and red onion and whisk until combined.", "pour dressing over salad mixture and toss to coat." ]

[ "walnuts", "barley", "chickpeas", "pears", "tomatoes", "feta", "parsley", "baby arugula", "dressing", "red onion", "apple cider vinegar", "olive oil", "maple syrup", "dijon mustard", "oregano", "salt", "pepper" ]

[ "1 tablespoon olive oil", "6 medium free-range eggs", "250g pack ready-rolled filo pastry", "bunch of spring onions", "55g mature cheddar", "1 large courgette", "300g broccoli" ]

[ "preheat the oven to 160°c. grease a 25 x 35cm roasting tray with 1 tsp olive oil. crack the eggs into a bowl and beat with a fork.", "layer the filo sheets into the tray, laying one sheet horizontally and the next vertically, repeating as you layer, brushing a little of the egg between each sheet. (make sure they cover the base of the tray and go up the sides so it can contain the filling.) add a final brush to the last layer and scrunch up any excess pastry that hangs over.", "finely slice the spring onions and add to the bowl. coarsely grate the cheddar (reserving a little for the top) and the courgette, then add them to the bowl. break the broccoli into florets, then thinly slice and add to the bowl. season with sea salt and black pepper, then mix together.", "carefully pour the mixture into the prepared pastry case, spreading it out so it’s in an even layer, then sprinkle the remaining cheese on top. cook for 35 mins, on a low shelf in the oven, until the pastry is golden and the filling is set." ]

[ "olive oil", "eggs", "filo pastry", "spring onions", "mature cheddar", "courgette", "broccoli" ]

[ "10 large plum (roma) tomatoes, peeled and each cut into 4 wedges", "2 tablespoons extra-virgin olive oil", "4 cups low-sodium vegetable stock", "3 cups water", "1 white onion chopped", "1/4 cup dry white wine, optional", "2 cups pearl barley", "3 tablespoons chopped fresh basil, plus whole leaves for garnish", "3 tablespoons chopped fresh parsley", "1 1/2 tablespoons chopped fresh thyme", "1/2 cup grated parmesan cheese", "salt and pepper to taste" ]

[ "preheat the oven to 180°c.", "arrange the tomatoes on a non-stick baking sheet. drizzle with 1 tablespoon of the olive oil and sprinkle with 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. toss gently to mix. roast until the tomatoes are softened and beginning to brown, 25 to 30 minutes.", "in a saucepan, combine the vegetable stock and water and bring to a boil over high heat. reduce the heat to low and keep at a simmer.", "in a large, heavy saucepan, heat the remaining 1 tablespoon olive oil. add the chopped onion and sauté until soft and translucent, 2 to 3 minutes.", "stir in the white wine, if using, and cook until most of the liquid evaporates, 2 to 3 minutes. add the barley and cook for a further minute.", "stir in 1/2 cup of the stock mixture at a time and cook until the liquid is completely absorbed, stirring occasionally. continue stirring in the stock mixture until all has been used.", "remove from the heat and fold in the tomatoes, chopped basil, parsley, thyme and grated cheese. season well with salt and pepper." ]

[ "plum tomatoes", "extra-virgin olive oil", "vegetable stock", "water", "white onion", "white wine", "pearl barley", "basil", "parsley", "thyme", "parmesan cheese", "salt pepper" ]

[ "2 tablespoons olive oil", "1 onion (peeled and thinly sliced)", "salt and black pepper", "1 cup green beans (trimmed)", "2 courgettes (trimmed and sliced)", "4 spring onions (sliced)", "1 tin haricot beans (rinsed and drained)", "1 tin cannellini beans (rinsed and drained)", "1 tin chickpeas (rinsed and drained)", "1 cup cherry tomatoes (halved)", "2 tablespoons coriander (chopped)", "creole spice mix:", "1 ½ teaspoons smoked paprika", "1 ½ teaspoons dried basil", "1 ½ teaspoons dried thyme", "pinch of cayenne pepper", "pinch of chilli powder" ]

[ "heat oil in a pan and add the onion with seasoning. cook for 3-4 minutes.", "add the creole spice mix and stir well.", "tip in the green beans, courgettes , spring onions and dried herbs. sauté for 6-8 minutes.", "remove from heat and add in the remaining ingredients. serve immediately." ]

[ "olive oil", "onion", "salt black pepper", "green beans", "courgettes", "spring onions", "haricot beans", "cannellini beans", "chickpeas", "cherry tomatoes", "coriander", "creole spice mix", "paprika", "basil", "thyme", "cayenne pepper", "chilli powder" ]

[ "1 pinch saffron threads", "2 teaspoons lemon juice fresh", "1 teaspoon lemon zest", "1 clove garlic minced", "¼ teaspoon salt", "freshly ground pepper to taste", "½ cup greek yoghurt", "2 large skinless chicken breasts" ]

[ "in a small measuring cup or bowl, stir together the lemon juice and saffron threads. let sit for 5 minutes.", "combine the lemon zest, garlic, salt, pepper and yoghurt in a medium bowl. add the saffron/lemon juice and mix together.", "*remove ¼ cup of the yoghurt and save to serve over chicken. add the chicken to the yoghurt mixture and allow to sit for 2-24 hours to marinate.", "preheat oven to 220°c.", "place chicken in a shallow baking dish or lined baking sheet, discarding excess yoghurt.", "bake for 10 minutes, flip, and bake for 10-15 more minutes.", "allow chicken to rest for 5 minutes before serving with reserved yoghurt sauce." ]

[ "saffron threads", "lemon juice", "lemon zest", "garlic", "salt", "pepper", "greek yoghurt", "chicken breasts" ]

[ "1 tablespoon peanut oil", "2 cups (500g) topside steak (thinly sliced)", "½ red pepper diced", "2 cloves garlic(minced)", "1 teaspoon chili flakes", "4 cups brown rice (cooked according to packet instructions)", "1 teaspoon fish sauce", "¼ cup chopped basil" ]

[ "heat the peanut oil in a large pan and add the beef. stir fry for 1-2 minutes. remove and set aside.", "add in the red pepper, garlic, chili flakes and cook or 2 minutes.", "add the beef back with the rice and fold through well.", "pour in the fish sauce and chopped basil. mix well before serving." ]

[ "peanut oil", "topside steak", "red pepper", "garlic", "chili flakes", "brown rice", "fish sauce", "basil" ]

[ "1/2 kg baby yellow potatoes, halved (or quartered if large)", "3 tablespoons extra-virgin olive oil", "3/4 teaspoon salt, divided", "1 cup low fat plain yoghurt", "1/4 cup finely chopped red onion", "1/4 cup finely chopped mixed tender herbs (such as tarragon, dill and parsley), plus more for garnish", "1 small clove garlic, grated", "2 teaspoons country-style dijon mustard", "2 teaspoons white-wine vinegarr", "pinch of black pepper" ]

[ "preheat oven to 200°c. toss potatoes, oil and 1/2 teaspoon salt together on a large rimmed baking sheet until evenly coated. spread into an even layer, arranging the potatoes cut-sides down.", "roast until golden brown on the bottoms, about 25 minutes. using a thin spatula or tongs, flip the potatoes; roast until tender and lightly golden all over, about 10 minutes. let the potatoes cool slightly on the baking sheet, 5 to 10 minutes.", "meanwhile, whisk yogurt, mayonnaise, onion, herbs, garlic, mustard, vinegar, pepper and the remaining 1/4 teaspoon salt together in a large bowl until well combined.", "stir the potatoes into the yogurt mixture until evenly coated. transfer to a serving dish. garnish with herbs, if desired." ]

[ "baby yellow potatoes", "extra-virgin olive oil", "salt", "yoghurt", "red onion", "mixed tender herbs", "garlic", "dijon mustard", "white-wine vinegarr", "black pepper" ]

[ "2 granadilla pods", "1 teaspoon vanilla essence", "180g yoghurt", "½ cup crushed oats", "1 teaspoon chopped pecan nuts" ]

[ "remove the pulp from the fruit and set aside.", "mix together the vanilla and yoghurt.", "layer the ingredients with the crushed oats. sprinkle with pecan nuts." ]

[ "granadilla pod", "vanilla essence", "yoghurt", "oats", "pecan nuts" ]

[ "2 cups dried black lentil sorted and debris removed, then rinsed", "5 cups water", "1 teaspoon coriander powder", "1/2 teaspoon turmeric powder", "1/2 teaspoon salt", "2 tablespoon vegetable oil or coconut oil", "2 teaspoon whole cumin seed", "5-6 cloves garlic, peeled and roughly chopped", "1 tablespoon minced ginger", "1 teaspoon garam masala", "2 tablespoon lemon juice", "1/2 teaspoon cayenne pepper", "salt to taste", "1/4 cup minced fresh coriander, more for garnish" ]

[ "in a pressure cooker, combine the sorted and rinsed lentils with the 5 cups of water, coriander powder, turmeric, and salt. cook on high pressure for 25 minutes and allow the pressure to release naturally for at least 15 minutes.", "when the lentils are ready, heat the oil in a skillet or pot large enough to accommodate the cooked dal. add the cumin seed and let it fry until fragrant, for about 30 seconds.", "add the garlic and ginger and cook until the garlic starts turning golden in places, about 1 1/2-2 minutes, depending on the size of the garlic. stir in the garam masala, lemon juice, and cayenne pepper and add the cooked urad dal and any remaining cooking water. bring the lentil to a simmer and add salt to taste;adjust any other spices to taste as well. let the dal simmer for 5-10 minutes to mix the flavours; add water as needed to thin it to your desired consistency.", "turn off the heat and stir in the 1/4 cup coriander. serve garnished with additional cilantro. other optional garnishes include fresh minced chiles and minced red onion." ]

[ "black lentil", "water", "coriander powder", "turmeric powder", "salt", "vegetable oil", "cumin seed", "garlic", "ginger", "garam masala", "lemon juice", "cayenne pepper", "salt", "coriander" ]

[ "4 teaspoons olive or canola oil", "3 chicken breasts on the bone, skin and fat removed", "2 onions, chopped", "4 carrots, peeled and chopped", "4 celery stalks with leaves, chopped", "4 baby marrows, chopped", "8 cups strong rooibos tea", "1 cup water", "5 sprigs fresh rosemary", "2 bay leaves", "1 cup uncooked barley", "¼ teaspoon salt", "lemon juice and black pepper to taste", "3 tablespoons chopped fresh parsley" ]

[ "heat the oil in a large pot and fry chicken until brown. spoon out. in the same pot, fry onions, carrots, celery and baby marrows until brown.", "add chicken, tea, water, rosemary, bay leaves, barley and salt. reduce the heat. simmer with a lid for about 20 minutes or until the chicken is cooked.", "spoon out the chicken. cook the soup for about 40-45 minutes or until the barely is soft.", "meanwhile, debone chicken and shred the meat. add back to the soup once the barley is cooked. season well with lemon juice and pepper. stir in the parsley and serve hot." ]

[ "olive", "chicken breasts", "onions", "carrots", "celery", "baby marrows", "rooibos tea", "water", "rosemary", "bay leaves", "barley", "salt", "lemon juice black pepper", "parsley" ]

[ "2 tablespoons balsamic vinegar", "2 garlic cloves, crushed", "1 teaspoon lemon rind, finely grated", "8 x 100g lamb rump steaks, trimmed", "1 cup pearl barley, rinsed", "1 small bunch kale", "1 tablespoon extra-virgin olive oil", "2 red onions, halved, thinly sliced", "2 tablespoons pine nuts", "250g cherry tomatoes, halved", "1/3 cup sultanas", "2 tablespoons lemon juice", "2 tablespoons fresh parsley, chopped", "extra virgin olive oil, to serve", "lemon wedges, to serve" ]

[ "combine vinegar, garlic and lemon rind in a shallow glass or ceramic dish. add lamb. turn to coat. cover. refrigerate for 1 hour to allow flavours to develop.", "place 1 litre of water in a saucepan. add barley. cover. bring to the boil over high heat. reduce heat to low. simmer for 35 minutes or until tender. drain. cover.", "meanwhile, remove and discard stems from kale. roughly shred leaves. heat oil in a frying pan over medium heat. add onion. cook, stirring, for 10 minutes or until very soft. add pine nuts. cook, stirring, for 2 minutes or until pine nuts are lightly toasted. add kale leaves.", "cook, stirring occasionally, for 5 minutes or until kale is just wilted. remove from heat. add tomato. cover. set aside for 5 minutes. add barley, sultanas, lemon juice and parsley. season well with salt and pepper. toss well to combine. cover to keep warm.", "heat a chargrill pan over medium-high heat. cook lamb for 2 to 3 minutes each side, for medium, or until cooked to your liking. transfer to a plate. cover loosely with foil. stand for 3 minutes to rest. serve lamb with barley salad, drizzled with oil, and lemon wedges." ]

[ "balsamic vinegar", "garlic", "lemon rind", "lamb rump steaks", "pearl barley", "kale", "extra-virgin olive oil", "red onions", "pine nuts", "cherry tomatoes", "sultanas", "lemon juice", "parsley", "extra virgin olive oil", "lemon" ]

[ "4 whole wheat tortilla wraps", "1 1⁄2 tablespoons reduced fat red pepper hummus", "11/2 cups chicken breasts (cooked and shredded)", "100g mixed peppers (sliced)", "65g rocket", "1/2 cup mozzarella cheese", "1 teaspoon mixed herbs" ]

[ "preheat the grill to medium-high. toast 4 whole wheat tortilla wraps on 2 baking trays for 1 min each side or until crisp; set aside on the trays.", "preheat the oven to 180°c. spread each toasted wrap with 1½ tbsp reduced fat red pepper hummus and add the peppers.", "divide the chicken between the pizzas, top with cheese, mixed herbs and bake in the oven for 5 minutes. top with 65g rocket, then drizzle with olive oil to serve." ]

[ "wheat tortilla wrap", "red pepper hummus", "chicken breasts", "mixed peppers", "rocket", "mozzarella cheese", "mixed herbs" ]

[ "1 tablespoon olive oil", "1 1/2 cups sliced mushrooms", "1/2 cup onion, chopped", "1 cup pearl barley", "2 1/2 cups chicken stock", "1/4 cup parsley, chopped", "salt and pepper to taste" ]

[ "heat oil in a saucepan over medium-high heat. sauté mushrooms and onions for 3 to 4 minutes. add barley and chicken stock. season with salt and pepper to taste.", "cover and simmer for 30 minutes or until tender. add parsley just before serving." ]

[ "olive oil", "mushrooms", "onion", "pearl barley", "chicken stock", "parsley", "salt pepper" ]

[ "1 courgetti, trimmed and cut into 5cm chunks", "1 red pepper, cut into 5cm chunks", "1 aubergine, trimmed and cut into 5cm chunks", "1 large carrot, scrubbed and cut into 2.5cm chunks", "4 tablespoons olive oil", "1 red onion, finely chopped", "3 garlic cloves, finely sliced", "15g fresh coriander, stalks finely chopped, leaves whole", "3 tomatoes, finely chopped", "2 tablespoons tomato purée", "2 teaspoons ras el hanout", "1 tablespoon honey", "½ lemon, juiced", "320g whole wheat couscous", "120g cooked green lentils", "100g dried apricots, halved", "10g flaked almonds (optional)", "50g pomegranate seeds (optional)" ]

[ "preheat the oven to 200°c. put the courgette, pepper, aubergine and carrot in a large roasting tin. add 2 tbsp oil, season and toss together. roast for 35-40 mins until tender.", "meanwhile, heat 2 tbsp oil in a large saucepan over a medium heat. add the onion and cook, stirring occasionally, for 6-8 mins until golden. add the garlic and coriander stalks and cook for 10 secs until fragrant. add the tomatoes, tomato purée, ras el hanout, honey and lemon juice. season, then stir in 200ml boiling water. simmer for 10-12 mins, stirring occasionally, until the tomatoes break down into a thick sauce.", "cook the couscous to pack instructions; fluff with a fork. add the roasted veg, lentils and apricots to the sauce. pour in 75ml boiled water; mix well. reduce the heat to low, cover and cook, stirring occasionally, for 10 mins to allow the flavours to develop.", "divide the couscous between 6 bowls. top with the tagine and garnish with the coriander leaves, almonds and pomegranate seeds (if using)." ]

[ "courgetti", "red pepper", "aubergine", "carrot", "olive oil", "red onion", "garlic", "coriander", "tomatoes", "tomato purée", "ras el hanout", "honey", "lemon", "wheat couscous", "green lentils", "apricots", "almonds", "pomegranate seeds" ]

[ "1 cup rice noodles", "1 tablespoon peanut oil", "1 tablespoon sesame oil", "1 tablespoon grated fresh ginger", "2 garlic cloves, finely chopped", "2 tablespoons low-sodium soy sauce", "1 cup small broccoli florets", "1 cup fresh bean sprouts", "8 cherry tomatoes, halved", "1 cup chopped fresh spinach", "2 scallions, chopped", "crushed red chili flakes (optional)" ]

[ "fill a large pot 3/4 full of water and bring to a boil. add the noodles and cook until tender, 5 to 6 minutes, or according to the package directions. drain and rinse the noodles thoroughly with cold water. set it aside.", "in a large pot or frying pan, heat the oils over medium heat. add ginger and garlic and stir-fry until fragrant. stir in the soy sauce and broccoli and continue to cook over medium heat for about 3 minutes. add remaining vegetables and cooked noodles, and toss until warmed through.", "divide the noodles among warmed plates and top with crushed red chili flakes, if desired. serve immediately." ]

[ "rice noodles", "peanut oil", "sesame oil", "ginger", "garlic", "soy sauce", "broccoli florets", "bean sprouts", "cherry tomatoes", "spinach", "scallions", "red chili flakes" ]

[ "500g baby potatoes", "½ x 30g pack flat leaf parsley, finely chopped", "3 tablespoons olive oil", "1 onion, finely chopped", "2 cups mushrooms (chopped)", "2 garlic cloves, finely chopped", "¼ teaspoon crushed chillies", "250g ready-to-eat puy lentils", "400g tin chopped tomatoes", "2 tablespoons tomato purée" ]

[ "cook the potatoes in a pan of boiling water for 12-15 mins or until tender. drain and return to the pan. season, then lightly crush with a potato masher or fork. stir in half the parsley.", "heat 2 tbsp of the oil in a large, deep frying pan over a medium heat. add the onion and cook, stirring regularly, for 2-3 mins. increase the heat to medium-high, add the mushrooms and fry for 7-8 mins, stirring occasionally, until softened.", "stir in the garlic, crushed chillies, lentils, chopped tomatoes, tomato purée and 250ml water. simmer for 8-10 mins or until the sauce has thickened, then add the remaining parsley. season. preheat the grill to high.", "tip the lentil and mushroom mix into a baking dish, then spoon over the crushed potatoes. drizzle with the remaining olive oil and grill for 8-10 mins until the potatoes are golden." ]

[ "baby potatoes", "leaf parsley", "olive oil", "onion", "mushrooms", "garlic", "chillies", "puy lentils", "tomatoes", "tomato purée" ]

[ "2 tablespoon extra-virgin olive oil", "375g peppers, deseeded and finely sliced", "2 courgettes, thinly sliced", "3 garlic cloves, thinly sliced", "2 red onions, finely sliced", "2 teaspoons cumin seeds", "½ teaspoons crushed chilli flakes", "1 teaspoon caster sugar", "15g coriander, finely chopped", "2 x packs 2 plain laffa-style flatbreads", "30g feta, crumbled", "to serve :", "120g pack mixed leaf salad", "2 salad tomatoes, roughly chopped", "1 lemon, ½ juiced, ½ cut into wedges", "2 spring onions, thinly sliced" ]

[ "heat 1 tbsp oil in a large frying pan over a high heat. stir in the peppers, courgette, garlic, onion, cumin, chilli flakes and sugar. cover with a lid, reduce the heat to medium and fry for 25-30 mins, stirring occasionally, until the peppers and courgette are very soft and have a melting consistency. stir though the coriander, saving a little to garnish, season to taste with freshly ground black pepper and set aside.", "preheat the grill on high. cook the laffa for 20 secs on each side until softened and lightly grilled.", "toss the salad, tomato, lemon juice and spring onions together.", "top the laffa with a handful of salad and spoonfuls of the pepper mix. sprinkle with feta and coriander and drizzle with the remaining 1 tbsp oil. serve with a wedge of lemon." ]

[ "extra-virgin olive oil", "peppers", "courgettes", "garlic", "red onions", "cumin seeds", "chilli flakes", "caster sugar", "coriander", "laffa flatbreads", "feta", "mixed leaf salad", "salad tomatoes", "lemon", "spring onions" ]

[ "1/2 cup pearl barley, rinsed, drained", "1 teaspoon smoked paprika", "1 garlic clove, crushed", "2 tablespoon extra virgin olive oil", "4 x 150g chicken fillets", "100g mixed salad leaves", "1 cucumber, diced", "1 long red chili, thinly sliced", "2 green onions, thinly sliced", "2 tablespoons apple cider vinegar", "1 teaspoon wholegrain mustard", "2 tablespoons pistachio kernels, toasted", "1 mango, thinly sliced" ]

[ "cook barley to packet instructions.", "meanwhile, combine paprika, garlic and half the oil in a bowl. add chicken. toss to coat. using a grill pan, cook chicken for 5 to 6 minutes on each side or until cooked through. set aside to cool. slice chicken.", "place salad leaves, cucumber, chilli and onion in a large serving dish. combine vinegar, mustard and remaining oil in a small jug. season with salt and pepper. add barley and three-quarters of the dressing to salad. toss gently to combine. sprinkle with pistachios.", "arrange mango and chicken on top. drizzle with the remaining dressing. serve." ]

[ "pearl barley", "paprika", "garlic", "extra virgin olive oil", "chicken fillets", "mixed salad leaves", "cucumber", "red chili", "green onions", "apple cider vinegar", "wholegrain mustard", "pistachio kernels", "mango" ]

[ "¼ cup cowpeas (boiled and drained)", "½ teaspoon chopped green pepper", "1 cup vegetable stock", "2 tablespoons onion", "1 tablespoon oil", "12 tablespoons bacon (finely chopped)", "½ cup water", "1/3 cup cream of mushroom soup", "½ cup rice" ]

[ "preheat oven to 180°c.", "in a pot add the cowpeas, stock vegetable oil, and water and boil for about 15 minutes.", "add rice and cook 15 minutes until peas are just tender (15-20 minutes).", "add remaining ingredients and season to taste with salt and pepper.", "bake in covered casserole dish at 180°c for 30 minutes." ]

[ "cowpeas", "green pepper", "vegetable stock", "onion", "oil", "bacon", "water", "cream mushroom soup", "rice" ]

[ "2 cups rolled oats", "4 cups chicken stock", "2 tablespoons low-sodium soy sauce (or to taste)", "4 eggs", "2 tablespoons sliced spring onions" ]

[ "combine the rolled oats, chicken stock and soy sauce in a small pot.", "simmer for 10 minutes over low heat. transfer to serving bowls.", "boil the eggs in a large pot of water. drain and peel, set aside.", "slice the eggs in half and place on top of the cooked oats. sprinkle with green onion." ]

[ "rolled oats", "chicken stock", "soy sauce", "eggs", "spring onions" ]

[ "2 tablespoons olive oil", "½ onion (thinly sliced)", "1 medium zucchini (halved and thinly sliced)", "3 cloves garlic (minced)", "1 teaspoon ground cumin", "1 teaspoon smoked paprika", "¼ teaspoon cayenne pepper", "5 tomatoes coarsely chopped", "½ teaspoon salt", "½ teaspoon black pepper", "½ cup crumbled feta", "8 eggs", "¼ cup fresh coriander (chopped)" ]

[ "preheat oven to 180°c.", "heat the oil in a large skillet over medium heat. add the onions and zucchini, and sauté for 8–10 minutes until tender.", "add the garlic and cook for 1 minute, then add the cumin, paprika and cayenne, and cook for 1 more minute.", "add the tomatoes, salt and pepper and simmer until the tomatoes have thickened, about 10 minutes. stir in the cheese.", "gently crack the eggs into the skillet, spreading them evenly over the tomatoes.", "transfer the skillet to the oven and bake until eggs are just set, 7–8 minutes (they will continue to cook for a couple of minutes after you remove them from the oven).", "sprinkle with the fresh herbs and serve immediately." ]

[ "olive oil", "onion", "zucchini", "garlic", "cumin", "paprika", "cayenne pepper", "tomatoes", "salt", "black pepper", "feta", "eggs", "coriander" ]

[ "1 large head of cauliflower, cut into florets", "1 shallot quartered", "1 teaspoon chili powder", "1 teaspoon ground cumin", "4 tablespoons extra-virgin olive oil", "salt", "freshly ground black pepper", "1 large avocado, pitted", "1/4 cup water", "2 tablespoons red wine vinegar", "juice of 1 lime", "1/2 cup parsley leaves, divided", "1 large head of romaine, roughly chopped", "3 cups baby spinach", "1 cup cherry tomatoes, halved", "½ cup shaved parmesan", "1/4 cup slivered almonds toasted" ]

[ "preheat oven to 220°. on a large baking sheet, toss cauliflower, shallots, chili powder, cumin, and 2 tablespoons oil until coated; season with salt and pepper.", "bake until cauliflower is golden and crisp and shallots are tender for about 30 to 35 minutes. let cool slightly, then slice shallots into rings.", "in a blender or food processor, blend avocado, water, vinegar, lime juice, 1/4 cup parsley, and remaining 2 tablespoons oil until smooth; season with salt and pepper. if needed, add more water, 1 tablespoon at a time, to make a thinner dressing. refrigerate until ready to use.", "in a large bowl, combine romaine, spinach, and remaining 1/4 cup parsley. add cauliflower, shallots, tomatoes, parmesan, and almonds and toss to combine. add desired amount of dressing and toss again to coat." ]

[ "cauliflower", "shallot", "chili powder", "cumin", "extra-virgin olive oil", "salt", "black pepper", "avocado", "water", "red wine vinegar", "juice lime", "parsley leaves", "romaine", "baby spinach", "cherry tomatoes", "parmesan", "almonds" ]

[ "1/2 cup panko breadcrumbs", "1/4 cup finely grated parmesan cheese", "1 teaspoon italian seasoning", "1 teaspoon onion powder", "1 large egg", "1 lemon, zested and then cut into wedges", "4 skinless chicken breasts", "1/4 teaspoon salt plus 1/8 teaspoon, divided", "1/4 teaspoon ground pepper plus 1/8 teaspoon, divided", "cooking spray", "1 tablespoon extra-virgin olive oil", "1 tablespoon white-wine vinegar", "5 cups packed arugula/ rocket", "1 cup cherry tomatoes, halved" ]

[ "place a large rimmed baking sheet in the oven. preheat to 180°c.", "stir panko, parmesan, italian seasoning and onion powder together in a shallow dish. whisk egg and lemon zest together in another shallow dish. sprinkle chicken cutlets with 1/4 teaspoon each salt and pepper.", "dip 1 cutlet in the egg mixture, coating both sides. transfer to the panko mixture, coating generously and pressing to adhere. repeat with the remaining cutlets. remove the hot baking sheet from the oven; coat with cooking spray. coat the dredged cutlets with cooking spray; place on the pan, sprayed-side down. coat the tops with more cooking spray. bake, turning once, until browned.", "meanwhile, whisk oil, vinegar and the remaining 1/8 teaspoon each salt and pepper in a large bowl. add arugula and tomatoes; toss to coat. serve the chicken with the salad and lemon wedges." ]

[ "panko breadcrumbs", "parmesan cheese", "italian seasoning", "onion powder", "egg", "lemon", "chicken breasts", "salt", "pepper", "cooking spray", "extra-virgin olive oil", "white-wine vinegar", "ed arugula", "cherry tomatoes" ]

[ "1/4 cup coarsely chopped fresh basil", "2 tablespoons chopped fresh mint", "3/4 cup low-sodium chicken stock , divided", "3 green (spring) onions , thinly sliced", "2 cloves garlic", "1 tablespoon peeled and chopped fresh ginger", "2 tablespoons extra-virgin olive oil, divided", "1 small eggplant, with peel, diced (about 4 cups)", "1 yellow onion, coarsely chopped (about 1/2 cup)", "1 red bell pepper, seeded and julienned", "1 yellow bell pepper, seeded and julienned", "500g skinless, boneless chicken breasts, cut into strips", "2 tablespoons low-sodium soy sauce" ]

[ "in a blender or food processor, combine the basil, mint, 1/4 cup stock, chopped green onions, garlic and ginger. pulse until the mixture is minced but not pureed. set aside.", "in a large, nonstick frying pan, heat 1 tablespoon of the olive oil over medium-high heat. add the eggplant, yellow onion and bell peppers and sauté until the vegetables are just tender, about 8 minutes. transfer to a bowl and cover with a kitchen towel to keep warm.", "add the remaining 1 tablespoon olive oil to the pan and heat over medium-high heat. add the basil mixture and sauté for about 1 minute, stirring constantly. add the chicken strips and soy sauce and sauté until the chicken is almost opaque throughout, about 2 minutes.", "add the remaining 1/2 cup stock and bring to a boil. return the eggplant mixture to the pan and stir until heated through, about 3 minutes. transfer to a warmed serving dish and garnish with the sliced green onion. serve immediately." ]

[ "basil", "mint", "chicken stock", "green onions", "garlic", "ginger", "extra-virgin olive oil", "eggplant", "yellow onion", "red bell pepper", "yellow bell pepper", "chicken breasts", "soy sauce" ]

[ "1 cup whole wheat flour", "½ cupcake flour", "¾ cup brown sugar", "2 teaspoons baking powder", "¼ teaspoon salt", "1 lightly beaten egg", "1 cup fat-free milk", "¼ cup canola oil", "2 teaspoons finely shredded lemon peel", "1 tablespoon lemon juice (optional)", "½ cup chopped toasted almonds or walnuts" ]

[ "preheat oven to 180°c.grease a loaf pan; set aside. in a medium bowl stir together flour, sugar, the baking powder, and salt. make a well in center of flour e mixture; set aside.", "in another medium bowl combine the egg, milk, oil, lemon peel, and the 1 tablespoon lemon juice. add egg mixture all at once to flour mixture. stir just until moistened (batter should be lumpy). fold in nuts. spoon batter into prepared pan.", "bake for 45 to 55 minutes or until a wooden toothpick inserted near center comes out clean. if desired, stir together the 2 tablespoons lemon juice and the 1 tablespoon sugar. while bread is still in the pan, brush lemon-sugar mixture over the top of the loaf. cool in pan on a wire rack for 10 minutes. remove from pan. cool completely on a wire rack. wrap and store overnight before serving." ]

[ "wheat flour", "cupcake flour", "brown sugar", "baking powder", "salt", "egg", "milk", "canola oil", "lemon peel", "lemon juice", "almonds" ]

[ "1 cup low fat cottage cheese", "1 cup low fat plain yoghurt", "1 cup frozen spinach (squeezed dry and chopped)", "½ carrot grated", "1 teaspoon lemon juice", "salt and pepper" ]

[ "in a food processor or blender, puree the cottage cheese. add to a medium bowl.", "add the remaining ingredients and whisk together. refrigerate for at least 30 minutes, up to overnight.", "serve with assorted veggies as a dip." ]

[ "cottage cheese", "yoghurt", "spinach", "carrot", "lemon juice", "salt pepper" ]

[ "1 1/2 cups reduced salt black beans, drained and rinsed", "1 cup finely diced zucchini", "1 cup frozen sweet corn kernels, thawed", "2/3 cup finely diced red onion", "1/2 cup shredded cheddar cheese", "1/4 cup chopped fresh coriander", "1 teaspoon cumin", "1/2 teaspoon salt", "pinch of black pepper", "1/4 teaspoon tabasco sauce", "2 whole wheat tortillas" ]

[ "heat oven to 180°c. in a large bowl, combine the beans, zucchini, corn, red onion, cheese, coriander, cumin, salt, pepper and tabasco sauce.", "heat a large, nonstick skillet to medium heat and coat with cooking spray. place one tortilla in the pan to warm. place half the bean mixture on one side of the tortilla and fold over to cover. cook for 1 to 2 minutes then flip the quesadilla and cook for another 1 to 2 minutes. remove from heat and place on a baking sheet. repeat with the other tortilla.", "bake for 5 to 8 minutes or until cheese has completely melted. cut each quesadilla into 4 even slices and serve with your choice of condiments." ]

[ "salt black beans", "zucchini", "sweet corn kernels", "red onion", "cheddar cheese", "coriander", "cumin", "salt", "black pepper", "tabasco sauce", "wheat tortillas" ]

[ "½ kg skinless chicken breasts", "1 tablespoon olive oil", "¼ cup whole wheat flour", "1 tablespoon butter", "½ cup sliced mushrooms", "½ teaspoon black pepper", "1/3 cup brown balsamic vinegar", "½ cup chicken stock" ]

[ "place the chicken on plastic wrap and pound with a mallet till thin.", "heat olive oil over medium heat in a large non-stick pan.", "coat the chicken on both sides with flour and add to the pan. cook for 5 minutes per side and set aside.", "melt the butter in the pan and add the mushrooms and pepper. sauté for 5 minutes.", "pour in the balsamic vinegar and bring to a boil.", "allow the mixture to reduce before adding the chicken stock and simmering on low heat for 3-4 minutes.", "add the chicken breasts and simmer for 4 minutes more.", "remove from heat and serve over a bed of wild rice." ]

[ "chicken breasts", "olive oil", "wheat flour", "butter", "mushrooms", "black pepper", "brown balsamic vinegar", "chicken stock" ]

[ "¾ cup part-skim ricotta cheese", "1/2 cup soft goat cheese", "2 teaspoons chopped fresh rosemary", "freshly ground pepper, to taste", "1 tablespoon butter", "4 cups mixed wild mushrooms, coarsely chopped", "1 large leek, white part only, halved lengthwise, thinly sliced and thoroughly washed", "½ teaspoon salt", "¼ cup white wine", "10 sheets phyllo pastry", "¼ cup extra-virgin olive oil", "¼ cup breadcrumbs" ]

[ "combine ricotta, goat cheese, rosemary and pepper in a medium bowl. set aside.", "heat butter in a large skillet over medium-high heat. add mushrooms, leek and salt and cook, stirring, until the leek starts to soften and the mushrooms release their juices, about 3 minutes. pour in wine and simmer until the liquid has evaporated, about 2 minutes. set aside.", "preheat oven to 200°c. line a large baking sheet with parchment paper. lay one large sheet of phyllo on the prepared pan. keep the remaining phyllo covered with plastic wrap or wax paper and a damp kitchen towel.", "lightly coat the phyllo with oil using a pastry brush. sprinkle with 1 teaspoon breadcrumbs. repeat this step, layering the remaining phyllo on top. carefully roll about 3/4 inch of each side toward the center to form the outer rim of the tart.", "spread the reserved cheese mixture evenly over the phyllo. top with the reserved mushroom mixture.", "bake the tart until the crust is brown and crispy, 25 to 30 minutes. let cool in the pan on a wire rack for 5 minutes. to serve, lift the parchment paper and slide the tart onto a cutting board or large platter. serve warm." ]

[ "ricotta cheese", "soft goat cheese", "rosemary", "pepper", "butter", "mixed wild mushrooms", "leek", "salt", "white wine", "phyllo pastry", "extra-virgin olive oil", "breadcrumbs" ]

[ "4 sweetcorn cobs", "1 tablespoon olive oil", "200g plain flour", "2 teaspoons baking powder", "1 red chilli, finely chopped", "20g fresh coriander, 15g chopped", "1 large egg", "350ml milk", "125g halloumi", "125g low-fat greek-style yoghurt", "1 teaspoon sriracha chilli sauce", "1 lime, cut into wedges to serve" ]

[ "heat a griddle pan or barbecue until hot and brush the sweetcorn cobs with 1 tsp oil. cook for 15 mins, turning regularly, until charred all over. use a sharp knife to cut down the length of each cob to remove the kernels; transfer to a bowl.", "mix the flour, baking powder, chilli and chopped coriander in a separate bowl. create a well in the centre; whisk the egg and milk to combine, then pour into the well. starting in the centre, whisk gently to gradually mix the flour into the egg mixture until combined and smooth. stir in the sweetcorn and halloumi; season.", "heat a frying pan over a medium-high heat and brush with oil. working in batches, pour ladlefuls of batter into the pan to form 8cm pancakes. cook for 2 mins until golden; flip and cook for a further 2 mins. repeat to make 12 pancakes.", "mix the yoghurt with the chilli sauce, then serve with the pancakes, remaining coriander and lime wedges for squeezing over." ]

[ "sweetcorn cobs", "olive oil", "flour", "baking powder", "red chilli", "coriander", "egg", "milk", "halloumi", "greek yoghurt", "sriracha chilli sauce", "lime" ]

[ "1 cup millet, soaked, washed and drained", "2 cups water", "1 cup cherry tomatoes, halved", "1 cucumber, diced", "1 cup iceberg lettuce (chopped)", "1 cup baby spinach", "¼ cup mix bell peppers, diced", "¼ cup fresh mint leaves, chopped", "¼ cup feta cheese, crumbled (optional)", "¼ cup green / black olives, sliced", "juice of 1 lemon", "2 tablespoons olive oil", "pepper to taste" ]

[ "in a saucepan, combine the millet and water. bring it to a boil.", "reduce the heat, cover, and simmer for 15-20 minutes or until the millet is tender and water is absorbed.", "fluff the millet with a fork and let it cool.", "in a large bowl, combine the salad vegetables. add the cooked and cooled millet to the bowl of vegetables.", "in a small bowl, whisk together the lemon juice, olive oil, salt, and pepper. pour the dressing over the millet and vegetable mixture.", "toss everything together until well combined.", "if using, sprinkle crumbled feta cheese and sliced olives on top.", "before serving, garnish with mint leaves and adjust the seasoning if needed." ]

[ "millet", "water", "cherry tomatoes", "cucumber", "iceberg lettuce", "baby spinach", "mix bell peppers", "mints", "feta cheese", "green black olives", "juice lemon", "olive oil", "pepper" ]

[ "½ cup rice noodles", "2 tablespoons canola oil", "2 eggplants diced", "2-3 tablespoons tom yum paste", "3 cups water", "1 cup low sodium vegetable stock", "1/3 cup coconut milk", "4 boy choy (coarsely chopped)", "400g tofu (diced)", "2 tablespoons lemon juice", "2 cups bean sprouts", "3 spring onions (sliced)", "½ cup chopped fresh coriander" ]

[ "cook rice noodles in a pot of boiling water for 5-8 minutes or until tender, then drain and run under cold water.", "heat oil in a large pot. add eggplant; cook, stirring for 5 minutes.", "add tom yum paste, water, stock and coconut cream; bring to a boil then reduce heat and simmer covered for 10 minutes or until eggplant has softened.", "stir bok choy and tofu into soup and bring back to a simmer.", "remove from heat and stir juice into soup. divide noodles among serving bowls", "ladle soup over noodles and sprinkle with combined sprouts, spring onion and coriander." ]

[ "rice noodles", "canola oil", "eggplants", "tom yum paste", "water", "vegetable stock", "coconut milk", "boy choy", "tofu", "lemon juice", "bean sprouts", "spring onions", "coriander" ]

[ "1 cup whole wheat flour", "¼ cup (75g) cold margarine", "3 tablespoons cold water", "1 cup spinach (blanched and chopped)", "½ carrot (finely chopped)", "1 cup mushrooms( finely chopped)", "4 eggs", "1 cup low-fat cream", "2 teaspoons vegetable stock granules", "2 teaspoons grated nutmeg", "1 teaspoon dried herbs", "pepper", "½ cup walnuts (roughly chopped)" ]

[ "preheat the oven to 200°c.", "knead the flour and margarine with cold water to form a dough.", "roll out onto a flat surface.", "line a greased cake pan or pie plate (26cm diameter) with the dough. make an approximately 2 cm high edge. pierce the base several times with a fork. refrigerate for 30 minutes before blind baking for 10 minutes.", "prepare the egg mixture by whisking the eggs, cream, and stock granules. season with nutmeg, herbs and pepper.", "spread the vegetables on the base of the crust and then pour the egg mixture on the top. sprinkle with chopped walnuts.", "bake the vegetable quiche on the second shelf from the bottom for 30 minutes.", "remove from the oven and allow to cool for 10-15 minutes before slicing." ]

[ "wheat flour", "margarine", "water", "spinach", "carrot", "mushrooms", "eggs", "cream", "vegetable stock granules", "nutmeg", "herbs", "pepper", "walnuts" ]

[ "¼ cup low-fat yoghurt", "¼ cup cream style corn (1/4 cup)", "2 teaspoons garlic, minced", "½ teaspoon cayenne pepper", "2 teaspoons peppadew diced", "2 tablespoons low-fat milk", "½ white onion , diced", "2 tablespoons vegetable oil", "2 tablespoons chickpea flour", "¼ cup maize meal", "1 teaspoon baking powder", "pinch of salt", "50g roughly chopped spinach", "1 tablespoon sesame seeds", "½ cup shredded chicken" ]

[ "preheat oven at 180˚c & line baking tray with parchment paper.", "in a bowl add yoghurt, cream style corn, peppadew, minced garlic, cayenne pepper, milk, diced onion, oil and mix.", "in a separate bowl sift dry ingredients then gently fold into the yoghurt mixture.", "add the spinach and shredded chicken into the mixture and fold in until combined", "pour mixture into baking tray and top with sesame seeds and bake for 15- 20 mins until golden brown." ]

[ "yoghurt", "cream style corn", "garlic", "cayenne pepper", "peppadew", "milk", "white onion", "vegetable oil", "chickpea flour", "maize meal", "baking powder", "salt", "spinach", "sesame seeds", "chicken" ]

[ "4 mini whole wheat tortillas", "20g tomato purée", "2 x 125g pack mozzarella, drained and sliced", "250g cherry tomatoes, sliced into rounds", "20g pine nuts", "1 x 30g pack basil, stalks discarded", "1 garlic clove, crushed", "20ml olive oil", "20g italian hard cheese, finely grated" ]

[ "preheat the oven to 180°c. put the tortillas on 2 large baking sheets lined with nonstick baking paper and spread with the tomato purée.", "arrange the mozzarella slices and tomatoes on top of the tortilla. bake in the oven for 6-8 mins, until the cheese has melted, and the edges of the tortillas are golden.", "meanwhile, blitz the pine nuts, most of the basil leaves, garlic, oil and hard cheese in a food processor to make a pesto.", "remove the pizzas from the oven, spoon over the pesto and garnish with the remaining basil leaves. serve immediately." ]

[ "wheat tortillas", "tomato purée", "mozzarella", "cherry tomatoes", "pine nuts", "basil", "garlic", "olive oil", "italian hard cheese" ]

[ "1/2 cup dry green lentils", "1/2 cup dry chickpeas", "1/2 cup dry pinto beans", "4 cups water, plus more as needed", "1/4 cup extra-virgin olive oil plus 1 tablespoon, divided", "1 cup spring onions, white and green parts separated, chopped", "3 cups spinach, stemmed and finely chopped", "2 cups finely chopped fresh coriander with soft stems (about 2 bunches)", "2 cups finely chopped fresh parsley leaves (1-2 bunches)", "1/2 teaspoon ground turmeric plus a pinch, divided", "1 teaspoon salt", "1/2 teaspoon ground pepper", "1 medium white onion, chopped", "topping", "1 cup extra-virgin olive oil", "1 medium white onion, halved and thinly sliced crosswise", "pinch of ground turmeric", "5 cloves garlic, sliced", "3 tablespoons dried mint", "2 1/2 tablespoons yoghurt", "1 tablespoon water" ]

[ "to make soup: combine lentils, chickpeas and pinto beans in a large bowl and cover by with water; soak overnight.", "rinse and drain the beans. bring 4 cups of water to boil in a large pot. add the bean mixture, reduce heat to a simmer and cook until the beans are almost tender but still have a bit of a bite.", "meanwhile, heat 1/4 cup oil in a large skillet over medium heat. add scallion whites; cook, stirring occasionally, until starting to brown, about 5 minutes. add scallion greens, spinach, corianderand parsley; cook, stirring occasionally, until the scallion whites are golden and the herbs are wilted, 5 to 7 minutes more.", "when the beans are almost tender, add the spinach mixture to the pot along with 1/2 teaspoon turmeric, salt and pepper; stir to combine. adjust heat to maintain a simmer and cook, stirring occasionally, for 30 minutes.", "meanwhile, heat 1 tablespoon oil in the skillet over medium-high heat. add chopped onion and a pinch of turmeric; cook, stirring occasionally, until golden brown, about 6 minutes. set aside.", "after the soup has cooked for 30 minutes, add the browned onion. cook, stirring occasionally for about 15 minutes. remove from heat and cover to keep warm.", "to prepare toppings: heat 1 cup oil in a medium skillet over medium-high heat. add sliced onion and pinch of turmeric. cook, stirring occasionally, until the onion is golden brown, about 12 minutes. transfer with a slotted spoon to a paper-towel-lined plate. add garlic to the oil left in the pan; cook, stirring often, until golden brown, about 2 minutes. transfer with a slotted spoon to a paper-towel-lined plate.", "fine a sieve with a paper towel and place over a heatproof container next to the stove. add mint to the oil left in the pan; cook, stirring, until it turns dark green, about 1 minute. strain the mint and oil through the prepared sieve (discard the remaining oil). mix yoghurt with 1 tablespoon water in a small bowl until combined.", "ladle the soup into bowls. top each bowl with some of the fried onions, garlic and mint. dollop with the yoghurt mixture." ]

[ "green lentils", "chickpeas", "pinto beans", "water", "extra-virgin olive oil", "spring onions white green", "spinach", "coriander", "parsley leaves", "turmeric", "salt", "pepper", "white onion", "topping", "extra-virgin olive oil", "white onion", "turmeric", "garlic", "mint", "yoghurt", "water" ]

[ "3 medium ripe nectarines, washed", "½ teaspoon crushed chillies (optional)", "100g honey", "½ lemon, juiced", "8g fresh mint, leaves picked" ]

[ "slice ¼ of 1 nectarine into 10 thin slices and divide between 10 lolly moulds with the crushed chillies, if using.", "cut crosses into the bases of the other 2 nectarines and put in a heatproof bowl with the remaining ¾ nectarine. cover with boiling water for 30 secs, then drain and run under cold water. gently press the skin to loosen, then peel away and discard (use a peeler or small knife to help if needed).", "roughly chop the peeled nectarines, discarding the stones, then transfer to a powerful blender with the honey, lemon juice and 200ml water. blend until smooth. add the mint leaves and pulse to roughly chop. carefully divide the mixture between the lolly moulds. add the lolly sticks, then freeze for at least 6 hrs (ideally overnight) before serving." ]

[ "nectarines", "ed chillies", "honey", "lemon", "mint" ]

[ "175g plain flour", "50g wholewheat flour", "2½ teaspoons baking powder", "1 teaspoon fine salt", "275ml whole milk", "1 medium egg", "100g cottage cheese", "75g unsalted butter, melted and cooled", "50g feta cheese, crumbled", "½ teaspoon wholegrain mustard", "2 tablespoons dill, chopped", "1 teaspoon ground black pepper", "8 sundried tomatoes, chopped", "25g pumpkin seeds" ]

[ "preheat the oven to 180°c. line a 12-hole muffin tin with cases.", "put the flours, baking powder and salt in a bowl, and stir everything together. dd the milk, egg, cottage cheese, melted butter, feta cheese, mustard, dill and black pepper.", "mix it all together and spoon into muffin cases.", "top each muffin with a little chopped sundried tomato and sprinkle with the pumpkin seeds.", "bake for 20–25 minutes, or until a skewer inserted comes out clean." ]

[ "flour", "wheat flour", "baking powder", "salt", "milk", "egg", "cottage cheese", "butter", "feta cheese", "wholegrain mustard", "dill", "black pepper", "tomatoes", "pumpkin seeds" ]

[ "1 tablespoons olive oil", "200g extra lean mince", "1 medium onion", "¼ cup shiitake mushrooms", "1 medium carrot (grated)", "1 x 400g can chopped tomatoes", "1 cup low salt vegetable stock", "2 tablespoons sundried tomato paste", "1 bay leaf", "300g wholewheat spaghetti", "2 tablespoons fresh parsley" ]

[ "heat the olive oil in a large saucepan and fry the onions and mince until the mince has browned.", "add the mushrooms, carrot, canned tomatoes, stock, tomato paste and bay leaf. bring to the boil and then let it simmer for 15-20mins or until the sauce has thickened.", "place the spaghetti in a saucepan of boiling water and cook until the spaghetti is soft.", "divide the spaghetti into four portions and serve with the bolognese sauce on top. sprinkle with the fresh parsley and serve." ]

[ "olive oil", "extra mince", "onion", "shiitake mushrooms", "carrotgrat", "tomatoes", "vegetable stock", "tomato paste", "bay leaf", "wheat spaghetti", "parsley" ]

[ "2 onions, diced", "1 tablespoon olive oil", "1 head of cauliflower", "3 tablespoons tikka curry paste", "1 cup of basmati rice", "3 fresh mixed-colour chillies", "6 uncooked poppadoms", "1 bunch of coriander", "6 tablespoons natural yoghurt", "4 tablespoons extra virgin olive oil" ]

[ "peel and finely chop the onions, place in a 28cm non-stick frying pan on a medium heat with 1 tablespoon of olive oil and a splash of water, and cook for 10 minutes, or until golden, stirring regularly.", "cut the cauliflower into 2cm florets, finely slicing the stalk and any nice leaves. stir into the pan with the curry paste and cook for 5 minutes. pour in 1 mug of rice and 2 mugs of boiling kettle water (600ml). prick and add the whole chillies, then roughly snap in the poppadoms and tear in most of the coriander leaves. stir well, season with sea salt and black pepper, cover, and cook for 15 minutes on medium-low heat.", "after this time, the rice will have absorbed all the liquid. uncover the pan, drizzle 3 tablespoons of oil around the edge and press down with a masher.", "reduce to low heat and cook for 5 more minutes to get a super-golden, thin, crispy crust. rest, covered, for 10 minutes, then loosen the edges with a spatula. carefully turn the whole thing out onto a board or platter, then pick over the remaining coriander leaves.", "season the yoghurt with black pepper, drizzle it with a little extra virgin olive oil, and serve it on the side" ]

[ "onions", "olive oil", "cauliflower", "tikka curry paste", "basmati rice", "mixed-colour chillies", "poppadoms", "coriander", "natural yoghurt", "extra virgin olive oil" ]

[ "2 cups whole wheat spaghetti", "boiling water", "1 teaspoon oil", "salt", "2 tablespoons olive oil", "1 teaspoon chili flakes", "1 clove garlic(minced)", "1 teaspoon oregano", "1 cup cherry tomatoes (halved)", "2 chicken breasts (diced)", "2 tablespoons lemon juice", "1 lemon zest", "150 g rocket leaves" ]

[ "place the spaghetti in the boiling water and add oil and salt. cook for 8 minutes or until al dente.", "in a pan, add the oil, chili flakes, garlic, oregano and baby tomatoes. cook till fragrant.", "add the diced chicken breasts and cook well.", "deglazed the pan with lemon juice and add the zest with a ladleful of pasta water.", "allow to reduce, remove from heat.", "strain the spaghetti and add to the chicken. mix well.", "serve with rocket leaves." ]

[ "wheat spaghetti", "water", "oil", "salt", "olive oil", "chili flakes", "garlic", "oregano", "cherry tomatoes", "chicken breasts", "lemon juice", "lemon zest", "rocket leaves" ]

[ "2 cups red lentils", "200 g feta cheese made into crumbs", "10 sprigs fresh dill", "6 spring onions", "1 cup low-fat yoghurt", "1 handful olives chopped", "1 medium egg", "1 pinch chilli flakes", "50 ml olive oil", "¼ teaspoon black pepper freshly ground", "1 teaspoon baking soda", "1 teaspoon baking powder", "100 g cheddar cheese grated", "2 tablespoons sesame seeds", "1 medium red pepper (diced)", "pinch of salt" ]

[ "wash and soak the red lentils for at least one hour.", "sieve the lentils once soaked (no need to rinse) and puree these in a food processor.", "transfer the pureed lentils into a bowl and add the eggs, baking soda, baking powder, yoghurt, olive oil, black pepper, and salt. mix well", "add the remaining ingredients, the chopped olives, spring onions, chopped pepper, crumbled feta, grated cheddar, dill, and chili flakes. add most of the sesame seeds and keep a few to sprinkle over.", "prepare a loaf tin by greasing some butter or olive oil. pour the lentil mixture into the tin. sprinkle the remaining sesame seeds on the loaf.", "transfer to the oven and bake at 190°c for 35-40 minutes until golden brown.", "serve warm or cold as a snack or a main with a salad as a side." ]

[ "red lentils", "feta cheese", "dill", "spring onions", "yoghurt", "olives", "egg", "chilli flakes", "olive oil", "black pepper", "baking soda", "baking powder", "cheddar cheese", "sesame seeds", "red pepper", "salt" ]

[ "½ kg lean beef, very thinly sliced", "1 ripe pear, peeled and cored", "2 cloves minced garlic", "1 teaspoon minced ginger", "2 chopped spring onions", "3 tablespoons low sodium soy sauce or tamari", "1 teaspoon brown sugar", "2 teaspoons toasted sesame oil", "pinch freshly ground black pepper", "garnish", "2 tsp toasted sesame seeds", "2 sliced spring onions" ]

[ "grate the pear in a large bowl . add the garlic, ginger, green onions, soy sauce, brown sugar, toasted sesame oil, and black pepper.", "stir to combine and add the beef, coating it completely. cover the bowl and let it marinate in the refrigerator for 1 to 2 hours. drain the beef from the marinade using a strainer or colander.", "heat a large non-stick pan over medium-high heat until it is hot. add the beef and stir fry, for about 3 minutes.", "garnish with sesame seeds and green onions before serving." ]

[ "beef", "pear", "garlic", "ginger", "spring onions", "soy sauce", "brown sugar", "sesame oil", "black pepper", "garnish", "sesame seeds", "spring onions" ]

[ "3 firm pears (sliced)", "1 tablespoon lemon juice", "2 tablespoons unsalted butter", "3 teaspoons brown sugar", "½ teaspoon ground cinnamon", "½ teaspoon ground ginger", "¼ teaspoon ground cloves", "pinch of salt" ]

[ "toss pears with lemon juice in a medium bowl.", "melt butter in a pan over medium heat; stir in the pears. reduce heat to medium-low, cover and cook, stirring once halfway through, for 10 minutes.", "meanwhile combine sugar, cinnamon, ginger, cloves and salt in a small bowl.", "after 10 minutes, stir the sugar mixture into the pears. increase the heat to medium and cook, stirring often, until the pears are tender and glazed, 4 to 6 minutes, depending on the type and firmness of the pears. serve warm." ]

[ "firm pears", "lemon juice", "ted butter", "brown sugar", "cinnamon", "ginger", "cloves", "salt" ]

[ "1 kg brinjal/eggplant (sliced)", "salt", "oil", "meat sauce", "1 large onion (chopped)", "3 cloves crushed garlic", "2 tablespoons oil", "1 kg minced chicken", "1 can peeled tomatoes", "½ cup white wine", "2 tablespoons chopped parsley", "1 teaspoon sugar", "1 teaspoon ground cinnamon", "salt and pepper, to taste", "cream sauce", "3 tablespoons butter", "4 tablespoons cake flour", "2 cups low fat milk", "¼ teaspoon nutmeg", "salt and pepper, to taste", "½ cup grated parmesan cheese", "1 egg (lightly beaten)" ]

[ "sprinkle the sliced brinjal with salt and leave for 1 hour.", "rinse and dry well. brush the brinjal with oil and grill for 3-4 minutes per side.", "meat sauce: heat a pan with oil and fry onion till golden brown. add the mince and garlic and fry for a further minute. add in the remaining meat sauce ingredients, season to taste. cover and simmer for 15 minutes.", "cream sauce: melt the butter and add the flour. whisk well for 3-4 minutes till lightly golden brown pour in the milk , slowly whilst whisking to incorporate. remove from the heat and add the nutmeg and salt and pepper. add half the cheese and stir in the egg.", "to assemble: preheat the oven to 180°c. add oil to a oven proof casserole and layer the brinjal, meat sauce and white sauce. top with remaining cheese and bake for 30 minutes." ]

[ "brinjaleggplant", "salt", "oil", "meat sauce", "onion", "garlic", "oil", "chicken", "tomatoes", "white wine", "parsley", "sugar", "cinnamon", "salt pepper", "cream sauce", "butter", "cake flour", "milk", "nutmeg", "salt pepper", "parmesan cheese", "egg" ]

[ "1 tablespoon olive oil", "1/2 white onion, chopped", "1/4 cup chopped celery", "1/4 cup chopped carrots", "1 1/2 cups sliced fresh white mushrooms", "1/2 cup white wine", "2 1/2 cups chicken stock", "1 cup low fat milk", "2 tablespoons cake flour", "1/4 teaspoon dried thyme", "black pepper", "1 cup cooked wild rice" ]

[ "put olive oil in stockpot and bring to medium heat. add chopped onion, celery and carrots. cook until tender. add mushrooms, white wine and chicken broth. cover and heat through.", "in a bowl, blend half-and-half, flour, thyme and pepper. then stir in cooked wild rice. pour rice mixture into hot stockpot with vegetables.", "cook over medium heat. stir continually until thickened and bubbly. serve warm." ]

[ "olive oil", "white onion", "celery", "carrots", "white mushrooms", "white wine", "chicken stock", "milk", "cake flour", "thyme", "black pepper", "rice" ]

[ "1 teaspoon olive oil", "1 onion, finely diced", "4 cloves garlic, sliced", "2 medium-sized red capsicums, diced", "1 long red chilli, finely sliced (optional)", "1 tablespoon ground cumin", "1 tablespoon ground coriander", "2 teaspoons paprika", "2 x cans chopped tomatoes", "1 can kidney beans, drained, rinsed" ]

[ "heat oil in a large, heavy-based frying pan over medium-high heat. add onion and cook, stirring, for 3-5 minutes or until browned. add garlic, capsicums, chilli (if using) and spices. cook, stirring, for 2 minutes. add tomatoes and cook for 15 minutes.", "add kidney beans, stir to combine and remove from heat." ]

[ "olive oil", "onion", "garlic", "red capsicums", "red chilli", "cumin", "coriander", "paprika", "tomatoes", "kidney beans" ]

[ "1 tablespoon extra-virgin olive oil", "3 cups chopped onion", "1 ½ cups chopped carrot", "3 large cloves garlic (minced)", "4 cups vegetable stock", "3 cups diced pumpkin or butternut", "1 can (400g) tomatoes", "4 cans beans, such as black, red, butter, pinto (rinsed)", "3 tablespoons chili powder", "2 teaspoons ground cumin", "1 teaspoon ground cinnamon", "1 teaspoon salt", "¼ teaspoon cayenne pepper, or to taste", "to garnish: diced onion, sliced jalapeños, pumpkin seeds and a sprinkling of crumbled feta cheese." ]

[ "heat oil in a large pot over medium-high heat. add onion and cook, stirring often, until starting to brown, about 5 minutes. reduce heat to medium, add the vegetables and cook further for 4 to 5 minutes more.", "add garlic and cook, stirring, for 1 minute.", "stir in stock, scraping up any browned bits, and bring to a boil over high heat.", "add pumpkin, tomatoes, beans, chili powder, cumin, cinnamon, salt and cayenne (if using).", "cover and return to a boil.", "reduce heat to maintain a gentle simmer and cook, uncovered, until the pumpkin (or squash) is tender, about 30 minutes.", "garnish and serve as desired." ]

[ "extra-virgin olive oil", "onion", "carrot", "garlic", "vegetable stock", "pumpkin", "tomatoes", "beans", "chili powder", "cumin", "cinnamon", "salt", "cayenne pepper", "onion jalapeño pump feta" ]

[ "1 tablespoon olive oil", "1 onion, finely chopped", "1 clove garlic, crushed", "1 bell pepper (red or yellow), diced", "2 zucchini’s, diced", "1 teaspoon paprika", "1 teaspoon fresh rosemary, chopped", "1 teaspoon balsamic vinegar", "1 x 400g can chopped or pureed tomatoes", "1 litre vegetable stock", "1 tablespoon tomato puree", "1 sprig fresh flat-leaf parsley (optional)", "freshly ground pepper" ]

[ "in a large pot, heat the oil and fry the onions. add the garlic and cook for a further minute.", "add in the bell peppers, zucchini, paprika and fresh rosemary. cook for 2 minutes.", "add in the balsamic vinegar , tomatoes, stock , tomato puree parsley and ground pepper.", "simmer for 30 minutes or until just reduced slightly." ]

[ "olive oil", "onion", "garlic", "bell pepper", "zucchinis", "paprika", "rosemary", "balsamic vinegar", "tomatoes", "vegetable stock", "tomato puree", "leaf parsley", "pepper" ]

[ "1 teaspoon olive oil", "¼ leek, thinly sliced", "20g rocket, coarsely chopped", "2 tablespoons ricotta cheese", "2 tablespoons low fat cottage cheese", "1 eggplant, cut into thin slices", "1 courgette, sliced lengthwise thinly", "1/3 red bell peppers, cut into 4cm pieces", "1 cup pumpkin or butternut, sliced thinly", "1 can chopped tomato", "1 teaspoon marjoram", "1 teaspoon dried basil", "1 box whole wheat lasagne sheets, fresh (18 x 25cm)", "2 teaspoons parmesan cheese", "black pepper, freshly ground, to taste" ]

[ "preheat the oven to 190°c.", "combine the oil and leek in a large, non-stick frying pan and season with pepper. cook over moderate heat until the leek is golden brown.", "add the rocket and cook a further 1 – 2 minutes, or until wilted. stir in the cheese and set aside.", "place all veg in a bowl and toss with olive oil, salt and pepper. add the chopped tomatoes and dried herbs. place in the oven to roast for 10-15 minutes.", "bring a large pot of water to a boil. cook the lasagna sheets for 2 minutes, drain and set aside.", "layer the tomato and veg mixture and the leek and cheese mixture separating them with a lasagna sheet.", "place the third sheet on the lasagna to create the third layer and spoon over the remaining tomato mixture and sprinkle with the grated parmesan cheese.", "cover the dish with foil and bake for 30 minutes. remove the foil and cook a further 10 minutes or until the top is golden and the sauce is bubbling." ]

[ "olive oil", "leek", "rocket", "ricotta cheese", "cottage cheese", "eggplant", "courgette", "red bell peppers", "pumpkin", "tomato", "marjoram", "basil", "wheat lasagne", "parmesan cheese", "black pepper" ]

[ "1 medium ripe avocado or 1 medium banana", "¼ cucumber, cubed", "2 medium spinach leaves, shredded", "1 ½ tablespoons finely grated fresh ginger", "¼ cup coarsely chopped unsalted almonds or cashew nuts", "1 teaspoon finely grated lemon rind", "125-150 ml plain low-fat yoghurt", "8-10 small fresh mint leaves, or to taste", "1 cup (250 ml) ice-cold water", "1 medium apple in the skin, cubed", "lemon juice to taste" ]

[ "lightly mash the avocado or banana with a fork and place with all the other ingredients in a large jug.", "blend with a stick blender until smooth. add a squeeze or two of lemon juice to taste.", "pour smoothie mixture into glasses and garnish with any extra elements used in the mixture; like thin strips of cucumber, grated lemon rind and mint leaves." ]

[ "avocado", "cucumber", "spinach", "ginger", "almonds", "lemon rind", "yoghurt", "mint", "water", "apple", "lemon juice" ]

[ "2 tablespoons sun dried tomato , chopped", "½ small onion , chopped", "1 cup mushrooms", "¼ cup frozen corn (thawed)", "1 teaspoon garlic, minced", "½ teaspoon thyme", "1 tablespoon parsley chopped", "1¼ cups chicken stock", "½ cup risotto rice", "2 tablespoons oat flour", "¼ cup white beans", "½ teaspoon vinegar", "¼ cup parmesan grated" ]

[ "in a pan sauté sun dried tomato, onion, mushrooms, corn, garlic, thyme and parsley for 10-15 minutes or until water evaporated.", "in a small pot add rice and stock little by little, cook for 20-30 minutes stirring frequently until the rice is cooked and the stock is absorbed.", "add oat flour, white beans, vinegar and 20g parmesan to risotto and mix until well combined.", "shape spoonful of the mixture and cook in a 180°c for 5 minutes, turn the balls and cook for another 5 minutes. top with remaining cheese and garnish with parsley and serve" ]

[ "tomato", "onion", "mushrooms", "corn", "garlic", "thyme", "parsley", "chicken stock", "risotto rice", "oat flour", "white beans", "vinegar", "parmesan" ]

[ "3 tablespoon olive oil", "2 yellow onions", "1 cm ginger", "5 cloves garlic", "3 teaspoon coriander", "2 teaspoon smoked paprika", "1/2 teaspoon turmeric", "1/2 teaspoon cinnamon", "1/4 teaspoon cardamom", "1/2 teaspoon cayenne", "1 lime", "1 cup mung beans", "1 1/2 cups vegetable stock", "1/2 a cabbage (5 cups chopped cabbage)", "salt and pepper to taste", "2 teaspoons chopped parsley" ]

[ "peel the onions, ginger, and garlic and chop them up well.", "add the olive oil to a pan and sauté the onions, ginger, garlic in the oil for about 10 minutes over a medium-high flame. stir occasionally so the onions, ginger, garlic do not burn.", "while the onions, ginger, and garlic sauté, chop up the cabbage.", "add the cabbage to the sautéed onions, ginger, and garlic.", "also add in the mung beans, the smoked paprika, coriander, turmeric, cinnamon, cardamom, cayenne, and the vegetable stock and mix well.", "cover this mixture and let cook about 20 minutes. uncover and stir well. then squeeze in the lime juice. stir well again.", "season with salt and pepper to taste and stir well. then turn off the stove and remove the pan from the stovetop. sprinkle the fresh parsley over the mung bean and cabbage sauté." ]

[ "olive oil", "yellow onions", "ginger", "garlic", "coriander", "paprika", "turmeric", "cinnamon", "cardamom", "cayenne", "lime", "mung beans", "vegetable stock", "cabbage", "salt pepper", "parsley" ]

[ "2 cups diced peeled sweet potato (boiled and drained)", "3 tablespoons granulated sugar plus 1/4 cup, divided", "1 tablespoon unsalted butter", "1 ½ teaspoons orange zest", "¼ cup orange juice", "¾ teaspoon lemon zest", "2 teaspoons lemon juice", "¼ teaspoon salt", "6 large eggs", "1 ½ cups low-fat milk", "1 ¼ teaspoons ground cinnamon", "½ teaspoon vanilla essence", "¼ teaspoon ground nutmeg", "8 cups diced stale whole wheat bread" ]

[ "combine sweet potato, water, brown sugar, 1 tablespoon butter, orange zest, orange juice, lemon zest, lemon juice and salt in small saucepan.", "bring to a boil over high heat. reduce heat to low, cover and simmer until the sweet potato is very tender, 15 to 25 minutes. let cool for 5 minutes.", "whisk eggs in a large bowl. add 1 1/2 cups milk, cinnamon, vanilla, nutmeg, the sweet potato puree and the remaining 1/4 cup granulated sugar; whisk until blended. add bread and stir until well coated. pour the mixture into the prepared baking dish. transfer the mixture to a food processor and puree. transfer to a shallow pan and let cool completely, about 15 minutes in the refrigerator or 5 minutes in the freezer.", "preheat oven to 180°c and grease a baking dish. place the baking dish in a roasting pan. pour enough boiling water into the roasting pan to come 1 inch up the sides of the baking dish.", "carefully transfer the roasting pan to the oven. bake the pudding until the center is no longer runny, 45 minutes to 1 hour. serve warm." ]

[ "sweet potato", "sugar", "ted butter", "orange zest", "orange juice", "lemon zest", "lemon juice", "salt", "eggs", "milk", "cinnamon", "vanilla essence", "nutmeg", "wheat bread" ]

[ "500g baby potatoes", "2 teaspoons sunflower oil", "2 tablespoons chipotle paste", "for the yogurt dip:", "½ lime, zested and juiced", "1 small garlic clove, crushed", "200g low fat greek-style yogurt", "½ teaspoon toasted cumin seeds" ]

[ "in a roasting pan, add the potatoes, olive oil and chipotle paste. mix well.", "roast the potatoes at 180°c for 20-25 minutes.", "remove and set aside.", "in a small bowl, mix together all ingredients for the yoghurt dip and serve with the roasted potatoes." ]

[ "baby potatoes", "sunflower oil", "chipotle paste", "yogurt dip", "lime", "garlic", "greek yogurt", "cumin seeds" ]

[ "2 sweetcorn cobettes", "1 red chilli, finely chopped", "2 teaspoons olive oil", "1 lime, juiced", "15g fresh coriander, chopped, plus extra to garnish", "150g pack shredded jackfruit", "1 x 210g tin kidney beans, drained", "125g roasted red peppers (from a jar), drained and sliced", "2 whole wheat tortilla wraps", "½ round lettuce, torn" ]

[ "heat a griddle pan over a high heat (or light a barbecue). griddle the cobettes for 10-12 mins, turning, until cooked and charred all over. remove from the pan and stand upright on a board. use a sharp knife to carefully cut down the length of the corn, staying close to the core, to remove the kernels. mix the kernels with the chilli, oil, half the lime juice and half the coriander.", "heat the jackfruit and sauce in a saucepan with the beans, peppers, remaining lime juice and coriander over a medium-low heat for 3-4 mins until heated through; season.", "toast the wraps for 10-20 secs each side to char. tear into pieces and serve with the jackfruit, lettuce and sweetcorn salsa." ]

[ "sweetcorn cobettes", "red chilli", "olive oil", "lime", "coriander extra", "jackfruit", "tin kidney beans", "red peppers", "wheat tortilla wrap", "lettuce" ]

[ "250g large flat mushrooms", "4 garlic cloves", "1 small red onion", "2 tablespoon olive oil", "400g self-raising flour", "320g frozen spinach, defrosted", "1 x 400g tin plum tomatoes", "1/2 cup grated mozzarella", "30g fresh basil", "balsamic vinegar (optional)" ]

[ "preheat the oven to 200°c. peel and trim the mushrooms (save the stalks for soups) and place on a 35 x 25cm flameproof baking tray with the garlic. peel and quarter the onion, break into petals and scatter onto the tray. drizzle with 1 tbsp oil and bake for 20-25 mins until soft.", "meanwhile, mix the flour, a pinch of sea salt and 240ml cold water into a dough, then knead on a flour-dusted surface for 2 mins, adding a little extra flour if needed. carefully place the mushrooms, onion and garlic on a board. squeeze any water from the spinach, then toss in the tray juices.", "drizzle 1 tbsp oil onto the tray and lay in the dough, pressing and pulling it to fill the corners and up the sides. drain the tomatoes (reserving the juice) and scrunch them over the dough, season, then sprinkle over the spinach, onion and mozzarella.", "leave whole, chop or tear the mushrooms, then scatter on top, squeezing over the roasted garlic, to taste. pour a little tomato juice around the mushrooms, then place the tray over a high heat until the base starts to sizzle. bake on the highest oven shelf for 15 mins or until golden and crisp. pick over the basil leaves, drizzle with balsamic." ]

[ "mushrooms", "garlic", "red onion", "olive oil", "selfraising flour", "spinach", "tin plum tomatoes", "mozzarella", "basil", "balsamic vinegar" ]

[ "5 chicken thighs cutlets or fillets, skin removed", "1 tablespoon olive oil", "1 teaspoon dried oregano", "1 lemon zest", "2 clove garlic crushed", "1 brown onion finely diced", "3 clove garlic roughly chopped", "1 cup brown basmati rice rice", "500 ml reduced sodium chicken stock", "1 lemon zest & juice", "1 cup baby spinach leaves", "400 g butter beans rinsed, drained", "1 cup fresh flat-leaf parsley", "1 lemon to serve", "sea salt and ground black pepper" ]

[ "preheat an oven to 210°c.", "place the chicken in a bowl and add the olive oil, oregano, paprika, and a little salt & pepper. leave to marinate for 10 minutes or overnight in the fridge.", "preheat a large frying pan, over high heat that can go in the oven (if possible) and add 2 tablespoons of olive oil. add the chicken, cooking to get it nice and golden. flip and remove the chicken, then return the pan to medium heat, keeping the oil in the pan, and add the onion and garlic.", "cook this, stirring often for 2 minutes, then add the lemon zest and rice and cook the rice, stirring often, for 2 minutes, then add the stock and bring to the boil stirring. add the juice of 1 lemon and adjust the seasoning to taste before nestling in the chicken. cover & transfer this to the oven to cook for 15 minutes before removing the lid and continue to cook for another 10 minutes.", "remove the chicken from the rice & stir through the spinach, chopped parsley & half the butterbeans through the rice.", "return the chicken to the pan, finishing with the remaining herbs butterbeans and lemon wedges to serve." ]

[ "chicken thighs cutlet", "olive oil", "oregano", "lemon zest", "garlic", "brown onion", "garlic", "brown basmati rice rice", "chicken stock", "lemon zest juice", "baby spinach leaves", "butter beans", "af parsley", "lemon", "sea salt black pepper" ]

[ "3 tablespoons olive oil", "2 cloves of garlic, crushed", "2 spring onions, finely chopped", "½ teaspoon salt", "1 tablespoon tomato purée", "4 tomatoes, chopped", "2 teaspoon cumin seeds", "1 teaspoon smoked paprika", "200g baby spinach leaves", "4 medium eggs", "1 teaspoon chilli flakes" ]

[ "place a large non-stick frying pan (preferably one with a lid) on a high heat. add the oil, and as soon as it is warm, add the garlic. turn the heat down and add the spring onions.", "add the salt, tomato purée and chopped tomatoes and cook for about 5 minutes, until the tomatoes have softened, adding 2 tablespoons of water if they start catching on the bottom of the pan.", "add the cumin seeds and smoked paprika and cook the spices through for a few minutes.", "add the spinach, a handful at a time, and mix. put the lid on the pan and allow the spinach to wilt. this will only take a few minutes.", "take off the lid and cook for another few minutes on a medium heat until all the moisture has dried up.", "make 4 cavities in which to place the eggs. crack an egg into each cavity, then put the lid on top and leave on the heat until the whites are cooked and the yolks are still runny. this will take roughly 4 minutes. take off the lid and sprinkle over the chilli flakes." ]

[ "olive oil", "garlic", "spring onions", "salt", "tomato purée", "tomatoes", "cumin seeds", "paprika", "baby spinach leaves", "eggs", "chilli flakes" ]

[ "4 skinless chicken breasts", "1 tablespoon olive oil", "2 teaspoon each minced garlic and ginger", "1 teaspoon turmeric powder", "3 teaspoons sugar free peanut butter", "1 teaspoon honey", "2 tablespoons reduced sodium soy sauce and 2 tablespoons water", "1 tablespoon fish sauce", "2 cups chopped purple cabbage", "2 cups baby spinach", "1 cup grated carrot", "1 cup cubed cucumber", "½ a cup chopped coriander", "fresh lime juice", "sesame seeds to garnish" ]

[ "fry 4 chopped chicken breasts in a little olive oil with garlic, ginger and turmeric until cooked then add soy sauce, water, fish sauce, peanut butter and honey and cook for a few more minutes.", "make a salad by finely chopping purple cabbage, baby spinach, grated carrots, cucumber and chopped coriander.", "add chicken and sauce to salad. drizzle with fresh lime juice and sprinkle sesame seeds onto the chicken." ]

[ "chicken breasts", "olive oil", "garlic ginger", "turmeric powder", "peanut butter", "honey", "soy sauce water", "fish sauce", "purple cabbage", "baby spinach", "carrot", "cucumber", "coriander", "lime juice", "sesame seed" ]

[ "⅔ cup whole wheat flour", "⅔ cup cake flour", "1 teaspoon baking powder", "½ teaspoon baking soda", "½ teaspoon salt", "1 teaspoon ground cinnamon", "½ teaspoon ground ginger", "¼ teaspoon ground allspice", "¼ teaspoon freshly grated nutmeg", "2 large eggs", "¾ cup brown sugar", "¾ cup canned unseasoned pumpkin puree", "¼ cup coconut oil (melted)", "1 cup raisins" ]

[ "preheat an oven to 180°c and line a baking tray with greaseproof paper.", "sift together the dry ingredients excluding the brown sugar and set aside.", "whisk the wet ingredients together with the brown sugar until well combined.", "drop tablespoons of batter onto the baking trays and bake for 10-12 minutes.", "remove and cool." ]

[ "wheat flour", "cake flour", "baking powder", "baking soda", "salt", "cinnamon", "ginger", "allspice", "nutmeg", "eggs", "brown sugar", "pumpkin puree", "coconut oil", "raisins" ]